Green Tea Health Benefits Blog

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.

I read an interesting story in the Wall Street Journal today, which raises the question as to whether or not helmets should be banned in the National Football League (NFL). In recent months the NFL has come under scrutiny after research revealed the long-term dangers associated with concussions and other head injuries sustained by players during a game.

Though everyone knows football has always been a dangerous sport, recent research proves that although a player may seem fine after an injury, and even though medical teams have cleared the player to return to the field, the dangerous and life-threatening effects of the injury will remain long after the game has finished.

Congress even called a hearing on the subject last month, questioning NFL officials as to the care of retired players. Roger Goodell, commissioner of the NFL, defended the league’s response to the issue of concussions and the care of retired players during questioning from the House Judiciary Committee.

But now the recent question has been asked, “Why do football players wear helmets in the first place? And more important, could the helmets be part of the problem?” Some believe that removing the helmets will encourage players to be less forceful when playing, and in turn will reduce the number of head injuries. Though other medical professionals claim that helmets are the reason serious injuries and death are prevented in most cases.

Although there are conflicting beliefs as to what is best for players, the issue at hand remains: there is a dire need to prevent devestating long-term injuries in the NFL. The League needs to step up and find a way to protect it's players now, so that they will be protected long after the game is over.

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. 

Gay Culverhouse, President of the Tampa Bay Buccaneers and the daughter of their owner, testified before the House Judiciary Committee at its hearing on football brain injuries last Wednesday to, as she put it, “tell the truth about what’s going on while I still have the chance.”

In recent weeks, the National Football League and the players union have added programs to aid former players after pension and disability plans came under public fire two years ago. One helps with joint-replacement surgeries, another with cardiovascular health screenings. The most prominent is the 88 Plan, which helps pay expenses for players with dementia. While these assistance plans are needed in order to treat the hundreds of retired players who are suffering, prevention is still key.

You can read more on Culverhouse's mission in association with the NFL online 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

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