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Archive for the ‘Ask Tanja’ Category
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
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Tags: aging, back fat, body fat, muscle, plateau
Posted in Ask Tanja, Fitness | No Comments »
Thursday, September 1st, 2011
Q: Hi Tanja, I am on the Abs Powerfoods Diet. Want to lose weight. I am 26 years old (170 cm height, weight 70 kg).
I’m working from early morning and I am at home about 5, then I have dinner and then when I am ready to do my workout, it’s 8 already. I finish about 9 and I’m not really sure what should I eat then? I am going to bed about 11… Please, Tanja, I really need your help.
By the way, I already bought a second DVD workout with you. I enjoyed the Resistance Cord one so much, I bought the Total Body BalanceBall a couple of days ago and it’s fantastic. I have so much fun and I feel like you are here, doing the exercise with me.  Thank you, Tanja. – Kasia xxx
A: Hi Kasia, Great question! This is a problem for a lot of people because they are stuck in the rule of not eating before bedtime. The more important thing is actually to eat after your workout, to replenish your energy supplies and get the MOST out of the workout you just did!! If a small meal of vegetables, a grain, and protein feels like too much before bedtime, a protein shake can be beneficial at this point. Just make sure to get shakes that are LOW in sugar, which can sometimes be difficult to find.
You might also consider getting up an hour earlier and switching your workout time to the morning hours. It can be hard to switch, but after a few weeks you will start feeling the benefits of what a great start that workout gives you. In my own experience, evening workouts can sometimes cause insomnia because of all the endorphins and adrenalin that get produced. But again, this is a very individual experience. Good luck and let me know how it goes.
Thank you for working out with me!!!
Live Life Loud!
Tanja
Do you have a question? Don’t be shy – ask it here!
Tags: weight loss
Posted in Ask Tanja, Fitness, Nutrition | No Comments »
Tuesday, August 16th, 2011
Q: Hi, Tanja! I started kettlebell training about a month ago and love it! However, my right elbow hurts when I do the clean and press exercise. It feels okay during other exercises. I’ve been told that I have good form, and my left elbow is fine. I’m guessing my right side must be weak? I tried switching to a lower weight (just 5 lbs.!) but still have pain. What can I do to strengthen my right elbow?
Thanks, Em
A: Hi, Em! I’m happy to hear you found something new you like!!! Kettlebells are great but very dependent upon form and core strength.
I suspect you may have started with a heavier than necessary weight and you have possibly developed a little bit of an inflammation. This is what you can do if that is the case:
- If it’s is really bad, take a week off.
- During this time, take Motrin or another anti-inflammatory for a few days, every 4 hours. If you are the “no to pills” type, pineapple and watermelon have anti-inflammatory agents. You can also try the homeopathic remedy Arnica.
- Foam roll or ball roll on your forearm and upper arm or do gentle palpitating massages.
- For the first week that you’re back in kettlebell class, switch to a super light weight or no weight when doing the clean press. Slow down your movement so that there is blood flow going through the area, but no tension. Ice after class.
When doing kettlebells, it’s very important to keep good form. Knowing how to engage your gluteus and keeping your back in proper posture helps prevent misalignment in the upper body.
Hope this helps you!!
Tanja
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Tags: kettlebell
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Thursday, July 14th, 2011
Q: What is the secret to staying in shape while pregnant?
A: The secret is DEFINITELY to stay active as much as possible. It is difficult sometimes, because your body is seemingly and obviously gaining weight because it is making a baby. But just the thought of how much easier it will be to regain your energy and body after delivery, is hopefully a good motivator.
Also, it is in the calories!! A baby-making body doesn’t require more than 200-350 more calories per day. Moms often “eat for two,” which can mean that there is a food frenzy at every meal. When you find the balance, stick to it!!
Here are some little sayings you can use to motivate yourself:
- I am doing this for the health of my Baby
- I want to get in Hot Mama shape quickly after I deliver!
- I am instilling the value of health into my precious baby already!
- Exercise makes my body stronger, healthier, and wiser!!
- Any little thing I do is valuable!
Tanja
Note: This article is for educational purposes only. It is not intended as a substitute for medical counseling. Before starting this or any other diet or fitness program, consult your physician to determine if it is right for your needs.
Do you have a question? Don’t be shy – ask it here!
Tags: motivation, pregnancy, pregnant
Posted in Ask Tanja, Body-Mind Health, Fitness, Nutrition | No Comments »
Thursday, July 7th, 2011
Q: Hej Tanja! Först vill jag bara säga, efter att ha sett Biggest loser, att du verkar otroligt duktig. Det är så kul att se dig jobba med deltagarna och hur du motiverar dem!
Det är mitt drömjobb att jobba som pt. Jag älskar träning, och att hjälpa och att jobba med människor, både fysiskt och mentalt. Jag tänkte fråga dig; vilken väg du tycker är bäst att gå? Jag funderar på att gå en tre månaders utbildning i New York (The American Academy of Personal Training) för att få en licens och börja jobba. Vet du kanske något om den skolan?Sedan tänkte bygga på mer efter hand genom att läsa kurser vid t ex universitet, jag inser att man direkt blir fullärd efter tre månader.. men det blir man väl aldrig  .
Har du tid och ork vore det kul att höra vad du tycker och har för åsikter, och kanske några goda råd. Min favoritträning är styrketräning/löpning/bollsporter (inte speciellt förtjust i gruppträning..) och är speciellt intresserad av att jobba med viktminskning, men det mesta är av intresse.
– Fanny
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