Postpartum Weight Loss- Best Exercise After Having a Baby

October 8, 2009 on 4:49 pm | In Uncategorized | Comments Off

To Sara of Fit by Sara: What is the best exercise I should do after having my baby?

From Sara of Fit by Sara: After your doctor has given you the thumbs up to exercise (typically 4-6 weeks postpartum), I recommend starting off slow.  Walking with your baby in the stroller or baby bjorn is great exercise plus your baby will love the movement and typically fall asleep.  Work up to 40 min. of walking 3-5 X per week.  As  you get stronger you can start implementing interval training to burn more calories and reduce body fat.  For example you can do 5-10 min. power walking followed by a 2 min. jog (I highly recommend a jogging stroller for running), then repeat the sequence for a total of 40 min.-Sara Holliday 

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

Postpartum Weight Loss- “How much is too much?

October 6, 2009 on 8:57 pm | In Uncategorized | Comments Off

To Sara of Fit by Sara: “I’ve been very consistent with my workouts and have noticed great results.  Sometimes I’m really tired, but I push myself to workout anyway.  Should I be working out tired?  How much is too much?”

From Sara of Fit by Sara: “That’s great that you’ve been consistent with your workouts!  And you’re right, consistency is the key to getting great results.  However when you’re tired, your body is telling you something.  It’s telling you to rest.  If you don’t rest you may end up injured and or over fatigued.  Keep with the consistency, but be sure to listen to your body and rest when you feel you need too.  I recommend 4-5 X per week of cardio (i.e., swimming, running, biking, kick boxing to get your heart rate up) for 30-45 min. and 2-4 x per week of yoga, pilates and/or light weight lifting for muscle toning. -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.

Postpartum Weight Loss- Motivation to Workout for Husband and Wife

September 24, 2009 on 11:46 pm | In Uncategorized | Comments Off

To Sara of Fit by Sara: “My husband and I are at least 20 lbs. overweight.  We know we need to workout, but just don’t have the motivation to get out the door.  What tips do you have to help us?”

From Sara of Fit by Sara: “Since you both want to get in shape, you can help each other.  Start of with “baby steps”-set a day and time to go for a walk together.  Walk for 5-10 min and look for something you can walk to.  The next day set your eyes on a marker that’s a little bit further away.  It only takes 2 weeks to build an exercise habit, because you’ll start to feel good.  Once you get into the habit of doing a little something each day, reward each other.  For example, set goals such as “I/we will walk everyday for 10-15 min. for 2 weeks”.  After you’ve met you goals treat each other.  How about giving each other massages? Or go on a date to the movies?”-Sara Holliday

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

Postpartum Weight Loss- Yoga for a Lean Long Body

September 16, 2009 on 11:28 pm | In Uncategorized | Comments Off

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.

Postpartum Weight Loss- Can’t Get Motivated To Workout?

September 15, 2009 on 9:31 pm | In Uncategorized | Comments Off

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.

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