ASK NATALIE – Q&A

A: Cheating once in a while is actually good for you as long as you don’t go overboard. You must stay in your program 90% of the time. While out on the weekend or going off your program, stay away from heavy sauces, fried foods and other things that your commonsense tell you to. Always look for grilled options on the menu, and if you have to have a drink pick one without any sugars or juices in it. When at the beach, pack your own snacks [fruit, veggies, protein] or try and buy healthier versions of your favorite snacks – baked chips, for example.  Eating healthy will definitely benefit you in the long run!

A: Monica, chances are you are not eating the right foods. With women’s fitness, what makes you bigger is what you feed the muscle; it’s not the weights. The days you work out with weights, I suggest you avoid excessive carbs and foods high in sodium. Also, make sure to drink a lot of water, which you should do everyday.

A: I usually indulge my sweet tooth twice a week. I usually go for a crispy Myoplex light bar [peanut butter caramel is my favorite] or I will treat myself to Godiva’s sugar-free dark chocolate bar. But, I only eat one of the four squares. Remember, you must watch portion control. Another treat I enjoy is Whole Foods’ corn muffin sweetened with apple juice. The secret is always finding and eating better, healthy options for the foods you like instead of denying yourself.

A: It’s important to understand that different exercises have different effects on the body. My rule is always variation. It is the best option. There is evidence that one does burn more calories doing a 30-minute interval training session than 30 minutes of cardio training. However, in my opinion, I suggest you play along and try to do as many different workouts as you can think of. Good luck!

A: All I can say is that there are days when even I don’t feel like doing any type of exercise! It’s on those days that I try to schedule training with a partner so that I have to go. Every time I leave the gym – even on the days I don’t want to workout – I feel better than when I went in. Start slowly to get back into exercising and find a workout buddy. Set small goals, like taking a 20-minute walk 3 days out of the week and build up from there, adding more time and distance, and more variety to your exercise.  Also consider a healthy nutrition plan.

A: There are different shoes for different exercises. It is important to use the proper shoes for specific exercises. In these tough economic times, if you are trying to be cost-conscious, I recommend going for a cross-trainer. Take your time when shopping for shoes and if possible, have a salesman fit you properly. Be sure to try the shoes on with the right pair of socks.

A: Good for you for challenging yourself! Aim big and start little. By that I mean start running 2 times a week for 20 minutes. It’s an easy goal to achieve and easy to build from there. If you start with too high a goal, you may not be able to keep up with them and end up frustrated and giving up on the whole idea. Invest in a good running shoe. If your knees bother you, try running on the treadmill. Doing so will absorb impact and offer less stress to the knee than running on the ground. Yes women! You will definitely get a more shapely bottom due to the repetitive hip extension movement. For even better results, complement your running with squats, lunges and butt kicks for an overall fitness routine.

A: The exercise[s] you like the most is the one you are going to stick with. Therefore, it is the one that will give you the best “bang for your buck” and work your body.

A: Your weight variation could be caused by many reasons. Don’t go by the scale alone.  For example, I am a lot heavier than people think. You could be gaining muscle or you could be retaining water. Let’s focus on your other results to see how well you are doing: has your body shape changed? Are you losing inches? Are you able to fit into a pair of skinny jeans you weren’t able to before? These are all positives in the weight loss game.

A: Scientists are discovering that much of what we consider aging -- the loss of strength, stamina, bone density, balance and flexibility -- is actually due to inactivity. Swimming is great for people of all ages and abilities as it uses all the major muscle groups and tones your muscles. A major benefit is the improvement of the cardiovascular system. I suggest you invest in a heart rate monitor [most are water-resistant, but be sure before you buy] and stay within 75% of your maximum heart rate while in the pool.