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Archive for the ‘Ask Tanja’ Category
Thursday, October 13th, 2011
 Q: Hi Tanja, I’m a Swedish mum soon turning 41. I’ve been working out for about 5 years now and I love it. My exercise is mostly running; I run 5-6 times a week and most of the times I run 5 km (3 mi), but sometimes more. When I finish my running I continue my workout with kettlebells. My body is quite ok and well toned. My stomach is good looking with muscles and a good tone when standing.
My problem is that I feel that although I train a lot, my body is still not fit enough. For example, my stomach, when I bend down to do the plank, I still have this loose skin hanging down (it’s still there since my pregnancies and losing 16 kg some years ago) and it never goes away no matter how hard I workout and diet. I’m 1,60 m (5’3″) and weigh around 50-51 kg (110-112 lbs). What can I do to get rid of this ugly loose skin? Would appreciate your professional opinion a lot. Best regards, Linda
A: Hi Linda, Thanks for reaching out! First I have to congratulate you on all the hard work you are doing. It seems to me like you are in pretty good shape, and you seem happy about that.
There are a few things to say about your concern:
1. If you don’t feel fit enough, is it a matter of reality or the picture you have of your body in your head? One of the reasons CAN be that you are NOT weightlifting enough, as at our age we really need to build muscles to feel firm, to increase and maintain our metabolism, which naturally slows down as we get older. If you are concerned that it might be your mind playing a trick on you, take pictures, measure your body fat and compare. Also, how do your clothes fit?
2. Skin after babies is tricky. Some women I work with go back to what they had before, and many women just have the skin on the stomach stretched out. When the fat deposit underneath is gone, and the only thing left is the skin, re-asses if the skin bothers you so much. Your beautiful body brought you your children! If it still really bothers you, there are tummy tucks you can do with a plastic surgeon. I’m sure that it is very costly in Sweden, as it is here, but it might be worth exploring if you feel there is no other road to take.
Hope this helps. Good luck!
Tanja
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Tuesday, October 4th, 2011
Q: Hi, I suffer from depression and panic disorder, and I have developed social anxiety disorder and obesity due to medications, diet, and no activity. About a year ago I tried working with a personal trainer 3 times per week and had a healthy diet. It lasted for 5 weeks and then I didn’t have the money to continue. In the 5 weeks I also didn’t lose any weight.
Now I’m trying again, training 5 times a week with the PT and have a good rhythm of eating healthily and regularly, but I have only lost 6.5 pounds in 8 weeks. My motivation is low. Sure, I feel better when I’m active but I had been more motivated to lose weight. Is it possible that I have a block in my body? I am about 50 pounds overweight. Please, what can I do?
A: Hello … it sounds like you have had it really tough. In my experience, I have noticed that the common drugs for anxiety and depression can slow down the metabolism. In your case, 6.5 pounds in 8 weeks sounds good. It might feel slow, especially because we always hear claims about how fast people lose weight in advertisements, but it is important to focus on your own reality, your circumstances, and your effort. You are making progress!
Since I am not a doctor, I cannot address your medication questions and what your options are. The only thing I can advise you is to give yourself time and patience. Being healthy takes time and I often say that it’s as much an exercise in patience as physical exercise.
I also think working with a personal trainer is a great option, and a good investment. Maybe you can find someone who has some more experience when it comes to what you are going through? Another good investment for you may be a really good nutritionist. But as I said, I cannot emphasize enough: give yourself time, love, and patience – that’s what you might need!
Tanja
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Tags: weight loss
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Tuesday, September 27th, 2011
Q: Hi, Tanja. I am a 44-year old single mother of two children who loves to train. I weight train and run on the treadmill 3 times a week, 4.5 miles each time. I also swim if time permits. I weigh 112 pounds and am 5’1″ tall. My problem is that I stress eat every time I get restless. I wonder if you have any advice for me! — Nikita
A: Hello, Nikita! In my book Your Life Force there is a whole chapter with tips and tricks on how to stop emotional eating. It requires focus and a real resolve, as stress is so common and we need to eat every day. But there is hope if you really want to stop!
My advice is to work with the different methods in the book, and if it still feels like you are not getting anywhere, you have to call in the Army! There are support groups for overeating, and there are cognitive psychologists who can help you change your behavior around food. Do not give up and do everything wholeheartedly!
Tanja
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Tags: emotional eating
Posted in Ask Tanja, Body-Mind Health, Nutrition | No Comments »
Thursday, September 22nd, 2011
Q: Hi, Tanja. I have a problem. I tell myself that I have to start moving more and exercising but when it comes down to it, i just don’t have any energy. I quit! What should I do about it?
A: Hello! Yes, exercise sounds very boring. Yes, it doesn’t seem like too much fun. Have you ever been a person who likes to move around? Are you trying to start a new healthy life all by yourself? Feeling better, happy, and motivated requires a catalyst. It is not something that comes in just a few weeks!
Usually it doesn’t help at all that OTHER people are giving you reasons why you need to do this or that… You need to ask yourself and create your own reasons! Sit yourself down and answer these questions about yourself and your life:
- Why do you need to start working out?
- How do you want your life and your health to look in 5, 10, 15 years?
- Are there activities that you would like to do with others, but you’re just too tired and feel inadequate?
How does this sound: join a group that works together to become healthier! Not an online group, but a physical group with real people?
With programs like Weight Watchers and Biggest Loser Club, you can find a few friends who feel the same way. It is easier to do this in a group, and it does not necessarily mean you should go to the gym right away, which can be a bit uncomfortable at first.
If you feel that there are other things that are preventing you from working out, such as depression or other issues, seek out a skilled life coach or psychologist who can help.
Good Luck! 
Tanja
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Tags: motivation
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Tuesday, September 13th, 2011
Q: Hello! I try to workout almost every day for about 1 hour. Then I walk the last bit to work, about 30 minutes. However hard I try, I cannot get rid of the fat on my back. It looks so unappealing when I see myself from the back in the mirror. I turned 40 and it seems like these “tires” are here to stay, haha! Can you give me some advice on good exercises to work on that specific area?
A: Hello! Thank you for your question. I understand being nearly 40 and feeling like your body is changing. The fact is that we start to get rid of muscle mass and put on more fat mass as we age … not so fun to hear, I know! This happens to the most die-hard fitness buff too, believe me!
Once this happens, it is important to change your workout routine. If you have been doing the same thing for awhile, it’s important to start doing something completely different to “wake up” the body again. It will be sweaty, it will be tough, and it is likely to be uncomfortable (it’s sounding better and better, hahaha). My advice to you is:
1. Change your workout completely for about two or three months before going back to what you usually do.
2. How is your diet? If you know you can eat a little better, this is an important step. Your fitness progress directly parallels what you invest and, unfortunately, sacrifice (I love cheese puffs, but I can’t always eat them  ).
3. 40 is an important time in our lives!! Make the most of it and be the best that you can … and start lifting weights so you can build muscle, because in the long run it’s the muscles that will help you burn more calories.
Hope this answer helps. Live Life Loud!
Tanja
Do you have a question? Don’t be shy – ask it here!
Tags: aging, back fat, body fat, muscle, plateau
Posted in Ask Tanja, Fitness | No Comments »
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