To Sara of Fit by Sara: “I’m 50 years old, I workout regularly but I can’t seem to get good definition and muscle tone on my upper arms.  What do you suggest I do to tone up the back of my arms?”

From Sara of Fit by Sara: “Take 3 things into account. 1. Your age 2. Your nutrition 3. Exercise.  As we age it’s more challenging to obtain muscle tone and a “cut look”.  So be sure to be the best you versus an image in a magazine.  Depending on how often and what you eat can determine how much body fat you have, and the more body fat we have the less you’ll be able to see muscle definition/tone.  So be sure to eat plenty of veggies, fruit and water, and consume “back of your fist size” portions of low-fat meats.  For exercise you want to do exercise that will target the back of your arms or “triceps”.  Yoga is excellent for targeting the upper arms and shoulders as well as toning the entire body.  You may also like to add tricep extensions with light weights (3-5 lbs) or use a tricep extension machine at the gym.  Work up to 3 sets of 10-15 reps 3 x per week.” -Sara Holliday

***Got 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: What exercises do you suggest to tone my flabby arms?

From Sara of Fit by Sara: Exercises that work your biceps, triceps, and shoulders will give a nice look to your arms.  A common yoga pose that really works your shoulders and triceps is called “chutarunga”.  This posture goes from a push-up position (plank) to hugging your elbows back and into your sides and balancing an inch above the floor if possible (you can also rest on your knees). Yoga is also an excellent form of exercise that will tone your entire body and leave you feeling more balanced and at peace. As far as weight training goes start incorporating these machines at the gym- tricep extensions, bicep curls, and shoulder press.  Work up to 3 sets of 10-15 reps.  Ask a personal trainer for assistance for proper seat adjustments and to check your alignment.”-Sara Holliday

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

To Sara of Fit by Sara: “Can I become more toned while pregnant and look great after having the baby?”

From Sara of Fit by Sara: “It IS actually possible to get in better shape while you’re pregnant, particularly if you are exercising more consistently and eating better while you’re pregnant.  Prenatal yoga is an excellent form of exercise to lengthen and strengthen your muscles while releasing tension in muscles that typically causes pregnancy pains in the hips and buttocks.  Walking, swimming, low-impact aerobics, and light weight lifting will all result in an increase in muscle tone.  However this is NOT the time to diet (nor is it ever a good time to diet in my opinion!)-be sure to “fuel” your body and your baby with healthy foods that will keep you energized.  Eat plenty of fresh veggies, fruit, yogurt, low-fat cheeses, and whole grain breads, pastas, and cereals.  The healthier and more fit you are during your pregnancy the easier it will be to get your body back!- Sara Holliday

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To Sara of Fit by Sara: “What do you recommend to get the best fat burning workout if I’m short on time?”

From Sara of Fit by Sara: “If you’re short on time and you want to burn a lot of calories and lose body fat, I highly recommend interval training with the short intense intervals being plyometrics.  An example of interval training would be 5-10 min. of a power walk or jog followed by 1 min of jump rope (plyometic example).  Another example of a plyometric move is what I call “jumping over a candle stick”.  To do the move pretend there is a candle burning on the floor.  Jump back and forth sideways over the candle stick for 30-60 seconds.  A third example of plyometrics is running in place with high knees for 60 seconds.  To get your fat burning fast workout do 2-3 sets of a lower intensity exercise for 5-10 min. and in between each set of lower intensity exercise do a plyometric move (described above). -Sara Holliday

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

To Sara of Fit by Sara: “If I stretch for short bouts after I run, will it give me the same benefits as if I did yoga?”

From Sara of Fit by Sara: “It’s very important to stretch after jogging or even walking because it will help prevent the risk of injury.  However, stretching for short bouts of time does not give the same benefits of yoga.  Because yoga is typically a minimum of one hour, you literally “lengthen” the muscles.  Also, due to the yoga breath you will experience a decrease in stress levels, experience a feeling of inner peace, calm, and balance which you wouldn’t typically experience from short bouts of stretching.” -Sara Holliday

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