A: Hi Anna, Thank you for your question and kudos! Gaiam definitely has some good yoga and Pilates DVDs, but the most important thing for you to remember when you are pregnant is to really listen to your body. It important to FEEL comfortable, so if a workout or a move makes you feel nervous and insecure of doing it – just don’t at that time. Maybe you will feel different next time. Also, twists are not recommended during pregnancy so it would be useful to find yoga DVDs that are specific to prenatal and pregnancy. There is tons of material out there!! Try Shiva Rea’s Prenatal Yoga DVD and Kit. Have a beautiful pregnancy!

Best,
Tanja

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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

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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

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A: Hi Lauren, Gaiam’s yoga DVDs are great! Rodney Yee is an amazing instructor and I use his DVDs myself. For starters, check out his Yoga: Core Cross Train and Power Yoga: Total Body DVDs.

I only do yoga for myself, but what I usually do is a series of poses that I need that day, a class at a studio here in LA, or a DVD with Rodney!! No excuses.

Best,
Tanja

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A: Hi Stella, I am not sure I understand your question completely. Does this mean you HAVE to eat before you go to bed? If you eat two hours before bedtime, you should still be okay and not be hungry. If you are waiting to sleep until the very early morning hours, of course you will be hungry.

I don’t think it is a problem to drink a shake before bedtime, but the MOST important thing is to eat according to how and when you train. If your metabolism is very high, you will still burn the nutrients as you should. Are all your meals balanced? I recommend eating five small meals per day. Check out this GAIAM article for information on the five meal ideal and other healthy eating habits.

Hope this helps,
Tanja

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A: Hej Ewa, Det här med att lära sig att springa är ju ofta jobbigt för de flesta! Lägg upp ett löpschema som ser ut såhär: Värm ALLTID upp ordentligt. Uppvärmningen ingår INTE i dina kilometer. Bygg sedan upp din kondition långsamt. När du förberett väl, och pressat dig upp till de höga numrena, ändra då dina totala kilometer i veckan!

Måndag: 2 km
Tisdag: 3 km
Onsdag: 2 km
Torsdag vila
Fredag 3 km
Lördag 5 km
Söndag: Vila

Eftersom du redan kan springa 3,5 så VET jag att du kan springa längre…Försök att inte tänka på dina begränsningar när du är ute och joggar utan fokusera på dina möjligheter!! Efteråt så är det ju viktigt med stretching och vätska såklart!

Lycka till
Tanja

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A: Hej Ewa, Ja som du säger själv så finns det inga gen vägar..men farmför allt så är det inte mojligt att “punktforbränna”! Din “muffinmidja” kan vara en kombination av uttöjt skinn, och ett lager med fett. det kan också vara så att uttänjda magmuskler kan bidra till lite svullna. Åt skinne kan man inte göra så mycket, men fluffet runt midjan ger du dig på med bättre kost och bra träning! men helst förbänningsträning då…Om du är ute och går nu-börja springa! Om du tar pass på gymmet-börja med spinning. Gör något för att öka din förbränning, ät för energi och gör nya mag övningar. Jag kan garantera att det i kombination kan göra underverk!!

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A: Hi, Grace. I definitely think the way you eat could be an issue, considering your portion control question. I can’t give you a personal guideline since I don’t know your height and weight, but a great rule of thumb is to use the plate model. Split a medium-sized dinner plate into three parts, and fill each third with lean protein, veggies, and whole-grain carbohydrates. If you are trying to lose some weight, up your cardio or eat from a smaller dinner plate, but make the same split. It’s an easy way to know you are eating a balanced meal.

Regarding sprint intervals: if you are a heavier-set person, sprints can be hard to do, and in that case you will have more energy if you work out at a slower and longer rate. Sprints can be a very good way to get in a short workout, especially when you are completely conditioned to do them – then they become the most effective!

I really hope this helps a bit.

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A: Hi, Venessa. Congratulations on your weight loss! That is a great accomplishment! As you know, body weight moves up and down slightly – maybe one to three pounds – and will not stay exactly the same all the time. It can’t. But a 12-pound weight gain definitely has a reason. I can imagine that since you are saying sweets are your weakness, that it is also a reason for weight gain.

If jogging hurts your knee at this point, mix up your cardio workouts. Use an elliptical or cross-trainer along with spinning and/or rowing, resting in-between so that your knee manages to heal and recover a bit. If your knee problem persists, definitely go and see a doctor. For a “bad” knee, you might use a foam roller. Stretch and recovery between training days is very, very important.

Throughout this process, you will have to remind yourself what is more important – your physical health and a satisfying life, or giving in to your sweet tooth?! Can you will your way through it? Is it worth it? Are you worth it? I would answer YES, and the feeling of success will just increase your motivation … you will feel great!!

Ask your body what’s really up. I think you have the answer right there: is it the sweet tooth and less exercise? Be honest. You deserve it!!

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A: Hi, Tiffany. Yes, of course – there are three little things you can do!

1) Throughout the day, you should stop and get out of your chair, stretch your arms up over your head, and do a little back bend. Then stretch your neck, adjust your posture, and sit down.

2) Another exercise it to push away from your desk, place your hands on your thighs, and take a few full breaths to actively activate your diaphragm, which affects your posture as it is attached to both ribs and spine.

3) The third thing you can easily do throughout the day for your posture is to reach your arms out in front of you and pull them back like you are rowing. Do this while balancing on one leg and extending your other leg out in front of you. Make sure you are using mid-back muscles and pelvic floor and stabilizing muscles.

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