To Sara of Fit by Sara: “I’m 40 years old, overweight from my first pregnancy and just found out I’m pregnant again.  I really want to lose weight, so I joined Weight Watchers.  Is it safe to lose body fat while I’m pregnant?”

From Sara of Fit by Sara: “First off make sure your doctor gives you the thumbs up to start exercising and be sure to tell him/her that you have started Weight Watchers.  Also be sure to tell Weight Watchers that you are pregnant.  Most important is to nourish your body at this time…meaning do NOT deprive your body and do NOT diet…but DO learn how to eat healthy.  Eat when you are hungry, and chose foods that will nourish your body vs. foods that will pack on pounds.  When picking a food choice ask yourself, “Is this a healthy food choice that will nourish my body?”

If you are having a healthy pregnancy and your doc gives you the thumbs up to exercise, begin slowly with walking 10 min..  Work your way up to walking daily for 20-30 min. (or even more).  But remember “baby steps”.  Instead of focusing on “losing excess body fat” at this time, focus on eating right and exercise.  The excess body fat will come off with consistency, but that shouldn’t be the focus–living healthy and nourishing your body and baby should be the focus!” -Sara Holliday

***Have a question for me? I’d love to answer it! Email me at info@fitbysara.com or leave a comment here.

To Sara of Fit by Sara: “I’m 50 years old, I workout regularly but I can’t seem to get good definition and muscle tone on my upper arms.  What do you suggest I do to tone up the back of my arms?”

From Sara of Fit by Sara: “Take 3 things into account. 1. Your age 2. Your nutrition 3. Exercise.  As we age it’s more challenging to obtain muscle tone and a “cut look”.  So be sure to be the best you versus an image in a magazine.  Depending on how often and what you eat can determine how much body fat you have, and the more body fat we have the less you’ll be able to see muscle definition/tone.  So be sure to eat plenty of veggies, fruit and water, and consume “back of your fist size” portions of low-fat meats.  For exercise you want to do exercise that will target the back of your arms or “triceps”.  Yoga is excellent for targeting the upper arms and shoulders as well as toning the entire body.  You may also like to add tricep extensions with light weights (3-5 lbs) or use a tricep extension machine at the gym.  Work up to 3 sets of 10-15 reps 3 x per week.” -Sara Holliday

***Got a question for me?  I’d love to answer it! Email me at info@fitbysara.com or leave a comment.

To Sara of Fit by Sara: What exercises do you suggest to tone my flabby arms?

From Sara of Fit by Sara: Exercises that work your biceps, triceps, and shoulders will give a nice look to your arms.  A common yoga pose that really works your shoulders and triceps is called “chutarunga”.  This posture goes from a push-up position (plank) to hugging your elbows back and into your sides and balancing an inch above the floor if possible (you can also rest on your knees). Yoga is also an excellent form of exercise that will tone your entire body and leave you feeling more balanced and at peace. As far as weight training goes start incorporating these machines at the gym- tricep extensions, bicep curls, and shoulder press.  Work up to 3 sets of 10-15 reps.  Ask a personal trainer for assistance for proper seat adjustments and to check your alignment.”-Sara Holliday

***Have a question for me?  Email me at info@fitbysara.com or leave a comment here. 

To Sara of Fit by Sara: “Can I become more toned while pregnant and look great after having the baby?”

From Sara of Fit by Sara: “It IS actually possible to get in better shape while you’re pregnant, particularly if you are exercising more consistently and eating better while you’re pregnant.  Prenatal yoga is an excellent form of exercise to lengthen and strengthen your muscles while releasing tension in muscles that typically causes pregnancy pains in the hips and buttocks.  Walking, swimming, low-impact aerobics, and light weight lifting will all result in an increase in muscle tone.  However this is NOT the time to diet (nor is it ever a good time to diet in my opinion!)-be sure to “fuel” your body and your baby with healthy foods that will keep you energized.  Eat plenty of fresh veggies, fruit, yogurt, low-fat cheeses, and whole grain breads, pastas, and cereals.  The healthier and more fit you are during your pregnancy the easier it will be to get your body back!- Sara Holliday

***Have a question for me? I’d love to answer it!  Email me at info@fitbysara.com or comment here.

To Sara of Fit by Sara: “What do you recommend to get the best fat burning workout if I’m short on time?”

From Sara of Fit by Sara: “If you’re short on time and you want to burn a lot of calories and lose body fat, I highly recommend interval training with the short intense intervals being plyometrics.  An example of interval training would be 5-10 min. of a power walk or jog followed by 1 min of jump rope (plyometic example).  Another example of a plyometric move is what I call “jumping over a candle stick”.  To do the move pretend there is a candle burning on the floor.  Jump back and forth sideways over the candle stick for 30-60 seconds.  A third example of plyometrics is running in place with high knees for 60 seconds.  To get your fat burning fast workout do 2-3 sets of a lower intensity exercise for 5-10 min. and in between each set of lower intensity exercise do a plyometric move (described above). -Sara Holliday

***Have a question for me? Email me at info@fitbysara.com or leave a comment here.

To Sara of Fit by Sara: “If I stretch for short bouts after I run, will it give me the same benefits as if I did yoga?”

From Sara of Fit by Sara: “It’s very important to stretch after jogging or even walking because it will help prevent the risk of injury.  However, stretching for short bouts of time does not give the same benefits of yoga.  Because yoga is typically a minimum of one hour, you literally “lengthen” the muscles.  Also, due to the yoga breath you will experience a decrease in stress levels, experience a feeling of inner peace, calm, and balance which you wouldn’t typically experience from short bouts of stretching.” -Sara Holliday

**Have a question for me?  I’d love to answer it!  Email me at info@fitbysara.com or leave a comment.

To Sara of Fit by Sara: “I’ve read your posts and understand that I need to eat “leaner” and up my cardio routine to reduce my body fat, but how often do you recommend that I work my abs?”

From Sara of Fit by Sara: “Yay!  You’ve got it! You’re absolutely right, abdominal definition comes from low body fat which is the result from the way you eat and exercise.  If you are doing exercises that work your core and waist such as yoga, pilates, or kickboxing consistently 3-4 times per week, you do not need to do a single abdominal crunch.  At the same time if you do core workouts such as yoga, pilates, and it won’t hurt to do ab work a couple days per week if you’d like.  However, if you do exercises that don’t use the core much such as walking, swimming, or running, I suggest you add abdominal crunches- 2-3 sets of 10 slow, 10 pulse, 10 slow to your workouts 3-4 x per week. Besides being esthetically appealing, a strong core equals less low back pain.”

*Have a question for me?  I’d love to answer it!  Email me at info@fitbysara.com or comment here.