To Sara of Fit by Sara: “I recently started taking Vinyasa yoga. I love it! I want to lose a dress size in a couple of months, do you think this is possible if I solely do yoga?”
From Sara of Fit by Sara: “You can definitely lose a dress size in a couple of months from doing strictly Vinyasa yoga. In fact several of my clients who take yoga at my private studio in San Diego 3 X a week have lost a dress size within a couple of months. They were happily surprised by their results, not only physically-mentally and spiritually as well. The key to getting the results you want is to get your heart rate up a minimum of 3 x per week for 30-45 min. combined with healthy eating. Once you get consistent with your yoga practice, I have a feeling that your focus will change from wanting to lose a dress size to how great you feel during and after yoga…enjoy!” -Sara Holliday MFT, CPT
Today I took “Zumba” for the first time at a 24 hr. Fitness Club. I have to say that I had soooo much fun! It’s a great workout, (evident by my sweat drenched clothing), and such a blast! There were about 50 people of all ages and body types. Mostly women, but a few men too. Dancing for an hour went to so fast, you don’t even realize that you’re working out! If you don’t have any rhythm it may be a bit of a challenge the first few times, but I quite sure they repeat the routines, so you’ll pick it up. Overall, I say give Zumba a try!
To Sara of Fit by Sara: “What abdominal equipment do you recommend to get flat abs?”
From Sara of Fit by Sara: “You might be surprised to know that you don’t need any abdominal equipment to get great abs. Flat abs comes from consistent cardio (3-5 X per week, 30-45 min. each session) to burn body fat combined with eating healthy- low fat, low sugar- with a good mix of low fat protien and carbs, plus an awareness to your portions. A woman can have strong abdominals, but you won’t see flat “strong” abdominals until body fat is lost. So set your focus on increasing your cardio, awareness to your portions and healthy eating.” -Sara Holliday MFT, CPT
**Have a question for me? Email me at info@fitbysara.com or leave a comment.
To Sara of Fit by Sara: “When I take Vinyasa yoga I work up a sweat and feel I’m working hard, but I’m wondering if I get the same cardio with yoga compared to going for a jog?”
From Sara of Fit by Sara: “You can definitely get your heart rate up and get a fantastic cardio workout from yoga- particularly vinyasa or ashtanga styles. It’s hard for me to say whether it will equal the same cardio you get with your jog, because it depends on how fast your pace is and how far you jog. I can say however that a class taught in a flowing style with strength building moves should be a sufficient calorie burning workout, and you wouldn’t need to do anything extra for the day.” -Sara Holliday, MFT, CPT
**Have a question for me? Email me at info@fitbysara.com or leave a comment.
To Sara of Fit by Sara: “I’ve been working out consistently for over a month now and I’ve only lost 4 lbs! My pants are a little loser, and I feel more toned, but I’m unhappy that my weight hasn’t gone down much. Any suggestions?”
From Sara of Fit by Sara: “If you notice a difference in the way your pants fit then you’ve defnitely lost inches. If you’ve added weight training you may have built some muscle which could translate to less of a drop in your weight. If you feel that you should be losing more inches AND more weight then I recommend that you look at your diet. Keep a detailed food journal for a week and you’ll likely notice patterns of unnecessary snacking and large portions. Once you see your pattern you can make minor changes that can result in significant weight loss.” -Sara Holliday
**Have a question for me? Email me at info@fitbysara.com or leave a comment.
To Sara of Fit by Sara: “I’m really dissatisfied with the fat on my thighs. Is there such a thing as spot reducing my thighs with miracle creams…or do I have to get on a stairmaster?”
From Sara of Fit by Sara: “If you’re looking to get rid of fat on your thighs, miracle creams won’t do the trick long term. Creams can reduce the “appearance” of body fat temporarily by smoothing the outer layer of your skin, but the results won’t last long term because it’s not getting rid of the body fat underneath. The best way to reduce body fat is through a healthy diet and consistent exercise that gets your heart rate up for a min. of 30 min. 3-5 X per week. Kickboxing, lunges, and squats will firm your muscles. Through getting your heart rate up you will lose body fat which will equal firmer thighs. In addition to firmer thighs you’ll feel more energized and experience an increase in body tone everywhere. So, you don’t need to get on a stairmaster (although that will work), find exercise that you enjoy doing- just be sure to get your heart rate up. Use the money you would have spent on an expensive cream on a fun class, a private session with a trainer, a good workout video, or a gym membership!”
***Have a question for me? Email me at info@fitbysara.com or leave a comment.
To Sara of Fit by Sara: “Is it beneficial to do abdominal work every day?”
From Sara of Fit by Sara: “It won’t hurt to do abdomial work such as crunches everyday, but it won’t give you a six pack if that’s what you’re looking for. Abdominal crunches will firm your abdominals, but you won’t see muscle definition until you lose body fat. If you want to see muscle definition you need to eat lean and get your heart rate up several times per week. Eating lean is: lean meats, wheat or whole grain breads and pastas, plenty of veggies and fruit, and low fat milk, cheese, and yogurt. Get your heart rate up through walking, jogging, swimming, and even various forms of yoga for a min. of 30-45 min.. Once you eat lean and consistently get your heart rate up (3-5 X per week), you’ll see the muscle definition coming through without even having to do an ANY extra abdominal work.
***Have a question for me? Email me at info@fitbysara.com or leave a comment.
To Sara of Fit by Sara: “I know yoga is great for the mind, body, and spirit, but I’m so inflexible…I can’t even touch my toes. I’d love to try yoga, but I don’t know what I should do to prepare my inflexible body. Any suggestions?”
From Sara of Fit by Sara: “99% of people I’ve worked with have told me the exact same thing, they say, “I’m so inflexible, I don’t know how I can do yoga!” The great thing about yoga is you don’t need to be flexible to get started! Yoga if taught properly always includes modifications such as bending your knees or adding the use of blocks to get into a posture. Once you get into the groove of yoga you’ll be amazed at how quickly your body adjusts and your flexibility improves. You’ll also love the look of your new lean long muscles, and enjoy the peaceful feeling you’ll experience at the end of class. The added benefit of yoga is it keeps your body supple and young. So no more “I’m too inflexible to do yoga” excuses, give yoga try!” -Sara Holliday, MFT, CPT
**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: “My previous exercise routine included Hatha yoga (3 times a week) and running (2-3 times a week, 5 miles per run). I started doing Vinyasa Power Flow and Kundalini almost every day (alternating yoga styles each day). Whether or not this is just a phase, I think I may be hooked! I don’t think I want to go back to my old routine, which included running. Am I making the wrong decision? I’ve been reading mixed reviews about the benefits of mixing yoga with other types or cardiovascular exercises, as opposed to practicing yoga only. I realize the benefits of mixing up one’s workout routine, and do feel I am getting that benefit from practicing two different types of yoga.”
From Sara of Fit by Sara: “First of all I want to congratulate you for finding exercise that you enjoy doing, because when one loves what they are doing, they will likely continue it, and consistency is the key to looking and feeling good. My question to you is what “benefit” are you looking for? Meaning are you wanting more “balance, peace, and relaxation” or “more tone, definition, cardiovascular endurance”. I’m assuming you’re wanting a combination of both. You are correct in thinking that variety in your exercise routine will typically give good resutls…particularly when in pertains to muscle toning results…so jogging combined with yoga can be a good combination for that. In my experience Kundalini yoga is more spiritual and meditative vs. movement. This is great for connecting w/yourself and the Universe and thus increasing a feeling of well being. Vinyasa is a excellent way to get your heart rate up while increasing your muscle tone and flexibility. So the combo you’re doing of Kundalini and Vinyasa may not give you as much cardio as you got from the combo of running and yoga, but it could give you a different looking muscle definition–lean, long muscles and will definitely aide in feeling a sense of calm and well being. I would give what you’re doing a good month and see if you are happy with how you look and feel. If you feel you’re not getting the same cardio workout you did when you ran, you could always substitute one yoga class for a jog. Most importantly enjoy the great feeling you are experiencing from trying something new.” -Sara Holliday MFT, CPT
***Got a question for me? I’d love to answer it! Email me at info@fitbysara.com or leave a comment here.
