To Sara of Fit by Sara: “I want a “lean, long, yoga body”, but I don’t understand how I can lose weight doing it if it doesn’t get your heart rate up.  Do I need to do additional cardio?”

From Sara of Fit by Sara: “There are several different types of yoga, a few of which will get your heart rate up.  For example, “Power Yoga” (Ashtanga) and “Flowing Yoga” (Vinyasa) can be great workouts where you will sweat, feel a heart rate boost, lose weight, lengthen your muscles and feel relaxed and balanced after.  If you are doing these styles of yoga 4 x per week you probably don’t need to do additional cardio.  However, if you are doing vinyasa or ashtanga 2 x per week, I recommend adding a cardio workout, such as a power walk 2-3 x per week.  Also be sure to eat healthy since much of the way we look is related to how and what we eat.” -Sara Holliday

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

To Sara of Fit by Sara: “I know I SHOULD exercise but I really don’t enjoy it.  I find treadmills boring, and I’m not coordinated enough to take an aerobic class.  Any ideas to help me get motivated to workout?”

From Sara of Fit by Sara: “Many people start exercise knowing they should, and quickly stop exercising because they don’t enjoy it.  The key to staying motivated is finding exercise that you actually enjoy.  For example, do you like the outdoors?  If so, start going for walks or hikes.  Better yet, invite a friend and the time will quickly pass!  Do you enjoy dancing?  If so try a dance class!  Also, stop using the excuse that you’re not coordinated.  It can take a little time to get in the swing of any exercise, but once you find a good instructor, class will soon be enjoyable.  Try something new…I have a good feeling there’s some form of exercise you’ll love just waiting for you!” -Sara Holliday

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

After surveying over 600 moms I found the number one area of concern was the belly, also known as “muffin top”, “belly flab”, or “pooch”.  I’ve received hundreds of questions about how to firm up and get rid of the flab. Here are a couple of answers to your questions.  More to come….*”Sara, is it true that if I cut out all carbs I’ll lose weight and have a flat stomach?”  “Yes, you’ll lose weight by “cutting out” carbs, BUT you’re also likely to feel deprived which means you’ll gain the weight back and more. Instead of completely cutting out carbs, I recommend simple modifications.  For example, if you’re having pasta chose whole grain pasta vs. white flour pasta.  Whole grains have fiber and minerals which benefit the body.  Also, be aware of your portions.  Have a larger helping of veggies or greens and a smaller amount of pasta.”

*”Sara, Do you eat pasta?”

“Absolutely!  One of my personal favorite meals is a small to medium helping of whole grain pasta with marinara sauce and turkey or veggie meatballs along with a large mixed green salad topped with carrots, avocado, walnuts and Four Seasons Italian DressingMix Packet mixed with balsamic vinegar and olive oil.”  

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

 

To Sara of Fit by Sara: “What’s the best way to tone up my inner and outer thighs?”

From Sara of Fit by Sara: “This question is three fold.  First of all, how you eat will effect your body fat.  Usually women gain weight in the hips and thighs.  Take note of what foods you may be eating that are contributing to adding body fat, and/or keeping it on.  That’s not to say to deprive yourself!  Believe me, I eat my share of chips, and sugary snacks, but in moderation!  The second part is to be aware of what exercises strengthen and tone your body.  To target the inner thigh, do exercise where you bring your leg towards your body (i.e., working the adductors…note the “add”).  So you could do this by laying on your side, cross the top leg over the bottom, and lift the bottom leg straight up, while squeezing your inner thigh.  Do 10-20 reps for 3 sets (add pulses as you get stronger).  Conversely, if you want to target the outer thigh, do exercises where you bring your leg away from your body (i.e., working the abductors).  Lay on your side bend the bottom leg for support, then lift your top leg approximately one foot away from your bottom leg (don’t raise it too high, or your not targeting the outer thigh).  Do 10-20 reps for 3 sets (add pulses as you get stronger). The third part is to implement cardio workouts where you get your heart rate up for 30-45 min. 3-5 X per week.  A great cardio workout to tone the inner and outer thigh is kickboxing.  For more info check out Total Body Toning–burn fat, lose weight, and tone from head to toe in just 30 min. 3 x per week!” -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: “How much water is “enough?”  What also counts as my water intake (diet soda, diet caffeine-free soda, crystal light, iced tea, coffee, etc)?  I need a break from water sometimes and would like to know what my other options are…..” From Sara of Fit by Sara: “Everybody’s body is different, and how much is right for me, is different than what is right for you.  For example, since I’m considered an athlete, it’s essential that I keep my body fully hydrated as I work out, and therefore, I consume a lot more fluids than the average person.  However, it is important that everyone stays hydrated, and you know you’ve gone too long once you feel thirsty!  At that point your body is depleted.  The average recommendation is 8-10 glasses of water per day.  Remember, 90% of our body is water, and it needs to be replaced!  You asked about other beverage alternatives…first let me say that water is the best for hydrating your body!  Coffee, especially caffinated (or any caffinated beverage, i.e. soda, tea), is a diuretic, and will deplete your body further.  Caffeine-free beverages, like Crystal-lite, or diet sodas have aspartane or splenda or other sweetners that may cause cancer.  Besides that, it’s not proven that they actually hydrate the body.  For long endurance events, it may be helpful to drink a sports drink like Gatorade to replace electrolytes, but for daily use, it’s not needed, and will be empty calories.  On that note, get used to water…it does your body best!” -Sara Holliday***Have a question for me?  Email me @ info@fitbysara.com or leave a comment.