ASK NATALIE – Q&A

A: As you are finding out first-hand, our muscle mass declines as we age. Eating a diet rich in fish, chicken and vegetables is great but it’s not enough. Even though you are tired at the end of the day, you still need to hit the gym and do some weights to slow down the process of losing muscle. Try some green tea in the afternoon to give you a boost of energy. Plus, the tea offers many benefits, including reduced risk of cancer and heart disease. Do it for the girls! Active women may lower their risk of breast cancer by 9% versus sedentary women.

A: Your treadmill regimen does not block your chances of losing weight, but you could be burning extra calories by not holding onto the handles. I recommend that my clients add an incline, allowing them to work harder. Adding an incline allows for more effective burn and working more groups of muscles, specifically the glutes and back of the legs. My best advice: vary your workout – two days a week walk flat and the other two days, add incline. Unless you have a medical condition or injury, don’t hold on to the handles!

A: Yes, you can eat carbs! But eat the right carbs, as all carbs are not created equal. Carbohydrates are the body’s ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. Carbs are found in fruits, vegetables, beans, dairy products, foods made from grain products and sweeteners like sugar, honey, molasses and corn syrup. Choose fruit, vegetables, whole grain breads, rice and pasta, beans and low-fat or non-fat dairy products. I suggest you stay away from anything white or processed, fried foods, bakery foods, soda, chips, etc. Use common-sense. The days you workout allow yourself to eat a little more good carbs than the day’s you don’t exercise.

A: A good exercise for triceps and for losing weight for the summer is Dips on a Chair or Bench. You can do this anywhere. Sit on the edge of a chair with your hands on the side, next to your hip and back straight. Take one step forward and go into a dip position, lowering yourself to a 90* bend on the elbows. Come back up, sitting in chair. To challenge yourself, when you come back onto the chair, pull your knees in toward your chest and then lower. Shoot for 3 sets of 10 to 15 reps.

A: Welcome to Lady of America! I recommend that you have a piece of fruit before your training so your metabolism stays running and you have energy while at the gym. You shouldn’t be starving afterwards. On the days you work with weights, have fish or chicken with a salad and half of a sweet potato after the workout routine. On the days you do only cardio, skip the potato and load up on vegetables.