To Sara of Fit by Sara: “I was just getting back into exercising and I tore the ligaments in my knee! What do you suggest I do to keep on track with my weight loss goals?”
From Sara of Fit by Sara: “Ouch, that is a bummer, injuries are not fun, but you can still lose weight even if you can’t workout. The #1 factor for weight loss is how you eat, so now set your attention to improvements you can make in your diet. Cut back on refined sugars, chips, and processed foods–basically high fat, high calorie, low nutritonal value foods. Increase your veggies and fruits, water intake, and whole grains. Switch from white flour pastas to whole grain/whole wheat breads and pastas. Cut down on sodium, which will make you retain water (and it increases blood pressure) and try out other spices such as garlic powder vs. garlic salt or better yet use fresh garlic. For exercise you can still strengthen your abdominals with abdominal crunches, and you can do upper body workouts with light weights. Just be sure you understand how to lift weights properly so you don’t wind up with another injury! Also the pool is an excellent place to get exercise and take the pressure off of your knee. Ask to see a physical therapist (should be covered by your insurance). He or she will give you exercises to strengthen and stretch your leg so you can get back onto your exercise routine as soon as possible.”
-Sara Holliday
**Have a question for me? Email me at info@fitbysara.com or comment here.
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To Sara of Fit by Sara: “What muscles do I need to strengthen in order to improve my posture?”
From Sara of Fit by Sara: ”The answer to good posture is two fold: **First, you need to stretch your pectoralis muscle (chest), since those muscles are usually very tight and pull the shoulders forward. I recommend that if you get massage that you ask the therapist to work on your upper chest. Even if you don’t get body work, you can stretch the chest muscle by clasping your hands behind your back, squeezing your shoulder blades, while lifting your head and chest. You could also go inside a door way. Bend your elbow 90 degrees and place it against the wall, while lunging forward (90 degree angle at the knee) with one foot. Alternate both sides.
**Second, strengthen your rhomboids, and trapezius(upper back, posterior shoulder muscles). Lunging forward with your right foot (90 degree angle w/ lunging knee), using a 3-5 lb. weight (or a canned good!) left hand toward the floor, pull your arm back while squeezing your shoulder blade at your upper back. Do 2 sets of 10-15 reps alternating between right and left sides. Sitting in a chair, fold over as much as possible (belly towards thighs), hands towards the floor, using a 2-5 lb. weight lift your arms up, bend your elbows, and squeezing your upper back muscles, slowly lower your arms and hands towards the floor. Do 2-3 sets of 10-15 reps. Just remember that good posture=a look of confidence which is very attractive. ” - Sara Holliday
**Have a question for me? Email me at info@fitbysara.com or comment here.
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To Sara of Fit by Sara: “Since becoming a mom, I just can’t seem to lose my mommy tummy. Do you have any tips to target the mid-section?”
From Sara of Fit by Sara: “You asked about targeting the mid-section…and let me just say that is the most popular question among mom’s! The true secret is eating healthy and exercising. Most women who workout have tight abs, it’s just that you can’t see them because of the abdominal fat and tissue around the muscles. Once weight is lost around the mid section, you’ll start seeing the abs come through. You could do a thousand situps, but it won’t reduce the fat on the abdominal, it will only tighten the muscle underneath. I recommend eating small meals throughout the day (take balance bars, and bananas or other things you enjoy eating along with you in the car), drink lots of water (don’t mistake hunger for thirst! Stay hydrated! Ex: I drink about 4-5 water bottles a day!), do your cardio (4-5 times a week. Ex: 3 times a week cardio intervals including 2-3 lb. weights, and 1-2 times a week walk 30-45 min.).” -Sara Holliday
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