To Sara of Fit by Sara: “I want to get in shape and lose some of this pregnancy weight. What kind of exercises can I do with my baby in the stroller?”
From Fit by Sara: “One of the simpliest ways to get back in shape is to push your baby up and down hills. This will tone your buttocks and thighs. You can also hold onto your stroller for support and do front kicks, side kicks and back kicks-all of which will tone your waist, hips, thighs and buttocks. Another great move to tone up your thighs are walking lunges. Here’s a simple lunge toning workout: While holding onto your stroller, step forward with one leg and bend both knees (make sure your front knee never goes over the front toe). Repeat the “walking lunge” for about 10 steps. Add 10 min. power walk before repeating another set of lunges. Work up to 3 intervals of 10 min. power walk followed by 10 step walking lunges for a total of a 40 min. workout. For more stroller workout ideas check out my stroller workout dvd “Sara Holliday’s Stroller Workout for Moms“. -Sara Holliday MFT, CPT
***Have a question for me? Email me at info@fitbysara.com or leave a comment.
Even if you’ve never exercised before, you should as soon as you get the thumbs up from your doctor. Exercise has been found to reduce pain typically caused by pregnancy (paricularly in the buttocks and hips). Exercise will also help boost your energy and mood, and help you maintain a healthy pregnancy weight. You may not care about your weight as much while you’re pregnant, but believe me for most moms it’s one of their key concerns after they have their baby. So exercise now and you will feel and look better while you’re pregnant and bounce back much quicker after baby! -Sara Holliday MFT, CPT
To Sara of Fit by Sara: “I’m a full time working mom to a 2 year old son. I’ve put on a lot of weight during my pregnancy and added an additonal 20 more pounds. I know I need to exercise- I’ll feel better and I’ll lose weight, but don’t have any time to do it. Any tips for this chunky working mom?”
From Fit by Sara: “Time is a challenge when it comes to working out, particularly if you’re working full time and you have a young child. The key is to fit it into your day whenever you can. For example, bring your lunch (a much healthier option than eating out) and go for a powerwalk for the remainder of your lunch break. Invite a couple of co-workers to join you too, this will be more fun and keep you motivated. Another idea is you can wake up a half hour earlier and workout in the morning. Also start incorporating simple toning exercises into your daily rituals. For example, you can do calf raises or leg lifts while you cook and abs while you watch TV.” -Sara Holliday, MFT, CPT
**Have a quetions for me? Email me at info@fitbysara.com or leave a comment.
To Sara of Fit by Sara: “I want to lose the baby weight, but am so tired, I have no motivation. Do you have any tips to help me get started?”
From Fit by Sara: “Having a new baby can take a lot of energy out of you. Exercise will actually give you more energy and improve your mood. Start with baby steps, such as taking a short walk. Even 5 min. is more than you’ve been doing, so set your goal to walk 5 min. 5 days the first week. The next week add on 5 more, eventually working your way up to 40-45 min.. After you exercise take a moment on how good you feel after exercising. Note the difference in your mood and energy level. After just 2 short weeks of exercising 3-5 x per week for 35-45 min. you will notice that your body will actually crave exercise! So start small, just 5 min. a day and soon you’ll be on your way to weight loss, muscle tone, and a better you!” -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 had a baby 2 mo. ago and want to get back into shape, but have trouble getting any time to myself to fit in a workout. What suggestions do you have to help me get back in shape?”
From Fit by Sara: “I’ve found the easiest way to get back into shape is to exercise with your baby! It’s worth investing in a decent stroller so you can go for walks with your baby in tow. Add a few hills to your walks and you’ll target your buttocks and thighs. You can also use your baby as a weight! For example here’s an easy exercise to tone your chest and shoulders:
*Lay on your back hold your baby with your arms straight over your chest.
*Slowly bend your elbows and lower your baby towards your chest
*Push your baby back up
*Repeat 8-10 times
For more “Mom and baby exercise” examples check out these video clips w/ my baby: http://fitbysara.com/resources.php. ” -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: “Can I really get a yoga body from only doing yoga? Or do I need to add extra cardio and weights?”
From Fit by Sara: “Our bodies reflect the type of exercise we do. For example, runners typically have well toned thighs, swimmers have defined backs, and yogis are typically lean and long. Certain types of yoga such as Vinyasa incorporate a fluid movement of postures that can get your heart rate up and chutarunga (plank to a lowering pushup position) really works the shoulders and upper arms. So if done regularly (3X per week min. along w/ healthy eating), yes certain more vigorous types of yoga can really transform your body to the lean, long look. If you aren’t doing yoga regularly I recommend adding a couple of light weight workouts along with additional cardio to get your heart rate up. - 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 know now that I’m pregnant I’m not supposed to lay on my back to do abdominal exercises, but I want to keep them as toned as possible. Is there anything I can do to keep my abs in shape while I’m pregnant?”
From Fit by Sara: “Actually as long as you have a healthy pregnancy and your doctors gives you the thumbs up you can do abdominal exercises on your back during your first trimester. However, after the first trimester of pregnancy you are correct, you should no longer lay on your back to work your abdominals. Have no fear, you can still keep your abs in shape. Try this simple “modified ab crunch” exercise:
*Begin seated in a backless chair or stool.
*Lean back with your arms extended in front of you.
*As you lean back stop when you feel your abdominal muscles contracting/working.
*Use your arms to help you return to an upright seated position.
*Repeat “modified seated ab crunch” 10-15 times.
**Note: if this exercise is uncomfortable for you Do NOT do it. Listening to your body is the key to a healthy, fit pregnancy.” -Sara Holliday, MFT, CPT
**Have a question for me? Email me at info@fitbysara.com or leave a comment.
When I was away on business as a fitness consultant for Blue Cross/ Blue Shield, a couple of people I sat next to expressed discomfort over what they were eating in “front of a fitness specialist”. I assured them, they they had nothing to worry about. Yet, they were surprised that I actually ate! There’s a misconception that in order to be fit you have to constantly “diet and deprive yourself”. I used to believe that too, and battled with my body and food. It wasn’t till my 30’s that I learned that you can eat a good amount of food as long as you eat when you are hungry. When you eat when you’re hungry, you’ll see that you eat more often but the portions of food you eat are smaller. You’re also less likely to crave fattening foods, because by eating more often you’ll keep your blood sugar levels in check. There’s also nothing wrong with enjoying dessert…the key is moderation, and really fully enjoying your treats when you have them.
To Sara of Fit by Sara: “I need to lose about 20 lbs.. I’ve started exercising but haven’t noticed much of a difference. I know that I need cut back on my portions but I have a really hard time with it. Any suggestions?”
From Fit by Sara: “Weight loss will definitely happen after exercising consistently, however, you are right, you will get quicker results with changes in your diet as well. Start small with these 3 simple steps to reducing portion size:
1. Drink more water. Before you have another portion have a glass of water first.
2. Ask yourself if you are REALLY hungry. Before you have another portion, ask yourself, “Am I REALLY hungry, or is it because it tastes good that I want more?”
3. Get up from the table. Before you reach for more, get up from the table and walk to another part of the room. Check in with yourself to see if you really need more food.
These 3 simple steps will give you great results, and the best part is you’re not depriving yourself! -Sara Holliday, MFT, CPT
***Have a question for me? Email me at info@fitbysara.com or leave a comment here.
To Sara of Fit by Sara: “I have a bunch of fitness magazines, and each claim the exercises will give great results. So far I haven’t noticed much improvement. Am I doing something wrong, or are the exercises in magazines as effective as they say they are?”
From Fit by Sara: “Most exercises if done consistently will give you some kind of result, however the ones in the magazines often portray fitness experts vs. people who just started exercising. This can be a misconception because it can lead people to believe they will look like the women shown demonstrating the exercises. Also, I’ve noticed the exercises in magazines are often unclear, missing key form points as well as photo images to guide users properly. I recommend taking an exercise class at your gym and or buying a few recommended fitness DVD’s so you can see and hear how to do exercises vs. figuring out how to do the exercises from a magazine.” -Sara Holliday MFT, CPT
**Have a question for me? Email me at info@fitbysara.com or leave a comment here.
