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Author Archive
Tuesday, August 17th, 2010
 Q: Which exercises work best to get rid of love handles and saddle bags?
– Tiffany
A: Dear Tiffany, The spots you are talking about are common areas for fat storage, which means you have to do the right thing to burn the fat off your body and build a nice, strong body from the inside out. My suggestion for you is to find a strength program to build some muscle and in that way raise your body’s metabolism and use up your fat deposits (the areas you are talking about).
If you ask yourself honestly, are you working your body as hard as you can?? For a complete workout, get the P90X workout (I’m not offering it in my shop quite yet but it’s on the way!) and do the best that you can!!!
Best,
Tanja
Do you have a question? Don’t be shy – ask it here!
Tags: fat, love handles, muscles, P90X, saddle bags, strength training
Posted in Ask Tanja, Fitness | No Comments »
Thursday, August 12th, 2010
Q: Hi Tanja, I’m 36 and had a child four years ago. My stomach is less than toned now than two years ago and I’m a thin, petite person. Besides yoga, hiking, and jogging (once a week) and cardio videos, what would you recommend? I am aware that diet has its positive health benefits, too. Thanks.
– Heather
A: Dear Heather, Thank you for your question! Congratulations on being a healthy mom!! For many, there is always a little stretchy skin that remains after having a baby but, that said, everyone is different when it comes to the elasticity of the skin.
I think strength training could be a great new thing for you to explore, and with that a lot of core and abdominal work based on Pilates. In this way you will strengthen the abdominal structures from the inside out, so to speak. Balance Ball ab work is great for that (click the video preview link for my 8 Minute Ball Workout). Also, Ana Caban has great Pilates DVDs through Gaiam!!
Of course, diet as you know is crucial here!! If you want tips on how to recharge and restructure, refer to my 10-Week Transformation here on the blog! It might help you on the way. 
Best,
Tanja
Do you have a question? Don’t be shy – ask it here!
Tags: abs, Ana Caban, baby weight, balance ball, core, DVDs, Gaiam, Pilates, stomach, strength training
Posted in Ask Tanja, Fitness | No Comments »
Wednesday, August 11th, 2010
Need an energy burst to get you going in the morning or at the end of a long day? Try this routine for explosive muscle strength and increased metabolism. It’s also fun to do with a family member or friend. Kids really get into it, too!
Time yourself after you complete the first set, note the time, and check whether you can beat your own record next time.
- 20 regular squats
- 20 frog jumps (jumping squats)
- 20 push-ups
- 20 reverse lunges
- 20 Russian get ups (lie on your back on the floor, get up without using your hands, reach your arms over your head)
- 20 tricep dips (in the gym or on a chair)
- 20 lateral slide jumps (like skating)
- 20 crunches
- 20 criss cross twists (oblique crunches with the bicycle)
Repeat the cycle 3 times, and rest whenever you need to. The resting time will decrease, and your ability to move in a flow will improve. That is when you know you are improving in cardiovascular ability and explosive strength, not to mention working out like a rock star!
Image: evilerin
Tags: cardio, energy, explosive muscle strength, interval training, metabolism
Posted in Fitness | No Comments »
Thursday, August 5th, 2010
This is an except from my upcoming book, Life Force.
I don’t believe in eliminating entire food groups in order to hasten weight loss. Most super diets are built on this model. One diet eliminates carbohydrates, another eliminates all fat, and a third excludes everything but water. Instead, diets should be comprehensive but well balanced and as natural and as fresh as possible.
- Eat five to six meals a day. A missed meal affects your metabolism. Eating fewer meals does not automatically mean that you will lose weight.
- Try to eat every three hours. Calorie burning becomes most effective, and your blood sugar stays at an even level throughout the whole day.
- Calories: Approximately 1600-2000 calories a day is sufficient for someone who has a sedentary job and who does not exercise in his or her spare time. 2000-2500 calories is a good level for someone who moves a little more, both on the job and in his or her spare time. Someone who exercises a number of times a week and who has an active day overall should get 2500-3000 calories. Remember, this is a fairly rough measure for calorie intake, and you should simply see for yourself what level is right for you. Bear in mind that it fundamentally has to do with the fact that calories that are not burned are stored as fat, which leads to being overweight.
- Vary your diet; do not exclude whole food groups.
- Drink approximately 8 cups of water a day.
- Be sure to consume the right amount of fat. Good fat is found in fish, nuts, olive oil, canola oil, and other vegetable oils. If you are concerned that you do not get enough fat from your food, add an Omega-3 supplement.
- Be aware that every in-between meal snack you eat counts as a full meal, even if it only contains 100 calories.
- Let the colors guide you. This is one way to ensure that you ingest the right amount of nutrients. A meal should include many different colors, for example red, green, and purple, in order to be correct from the nutrition standpoint. Broccoli, carrots, red beets, and tomatoes are some examples of colorful foods that should be return items on your plate.
Image: mini true
Tags: life force
Posted in Nutrition | No Comments »
Tuesday, August 3rd, 2010
Spending just five minutes a day exercising outdoors can do wonders for your mental health, according to a recent study. Increase that to 30 minutes or more and you’ll be extra happy, healthy, and fit. And now that it’s summer, you have no excuse! To help you get out and get going, here are 10 great resources on the web:
Beach California: Places to play beach volleyball in California
GORP: US parks for hiking, biking, surfing, climbing, and more
Helium: 10 places to learn to surf on the West Coast
Map My Ride: Find and map biking routes around the world
Map My Run: Find and map running routes around the world
Map My Walk: Find and map walking routes around the world
National Park Service: US parks, preserves, monuments, and recreation areas
Paddling.net: Places to canoe and kayak in the US
Pedaling.com: Bike rides around the US and Canada
Trails.com: US trails for hiking, biking, and running
Have fun and live life loud!
Image: aarmono
Tags: biking, canoeing, climbing, cycling, hiking, kayaking, outdoors, outside, running, surfing, volleyball, walking
Posted in Body-Mind Health, Fitness | No Comments »
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