NEW SECTION! Ask Natalie!

Ask the Lady of America Official Trainer: Workout Routines and
More For Women

Email Your Fitness and Nutrition Questions to Natalie – CLICK HERE

Q: I recently found out that I am pregnant. Can I continue in the gym? Can I continue going to Zumba, step and spinning?

A: Yes! I am a firm believer that women can continue to work out while pregnant. In fact, I have many clients that do. I tell my pregnant clients, as well as those in my spinning classes, to always use common sense and to only do what is comfortable. I call this “feel-and-go.” I also recommend that you wear a heart rate monitor every time you work out and aim to keep your heart rate under 140 beats per minute. If you go higher you are increasing your body temperature.

With Zumba, as you progress in your pregnancy you will not be shaking your hips and body like before. Step and spinning are both fine. Remember, do what is comfortable and modify your intensity as you progress in your pregnancy. While spinning, don’t feel you have to do jumps or sprints if you are not up to it. If the instructor calls for Position 2 or 3 and you don’t feel up to it, stay seated. The one exercise I don’t recommend for pregnant women is any abdominal work. Let your baby grow. The abs can be tightened after the baby is born.

Q: I was recently diagnosed with a low thyroid and now I am taking a pill everyday for the first time in my life. I am really struggling with this, as I have been working out extremely hard – sometimes two hours a day five to six times a week and have had only a 2-pound weight loss in 7 weeks. I have lost inches but I am getting discouraged about the lack of pounds lost. Any suggestions on how to get better results?

First, you lost two pounds and inches! That is great news. I know the number on the scale is discouraging to you, but I think we focus too much on “the number” and not on the other results, like losing inches, being able to move easier, breathe easier, etc.

There are a few things I would like you to try. First, continue with your exercise. Give yourself some days off in between and shorten the length of your exercise. Maybe exercise two hours two or three days a week and the one hour two days a week. Also, don’t forget to change your workout routine every five or six weeks women. This way your body doesn’t get used to any one particular exercise. Make sure you are doing cardio four or more days a week – walking, jogging, running, sprints, elliptical training, stair climbing, treadmill workouts, etc. I suggest trying to do your cardio first thing in the morning on an empty stomach. Why? The body’s glycogen reserves have been exhausted due to the overnight fast, so the body has to rely on burning fat for fuel.

Secondly, you must eat a healthy diet. That means low sugar or no-sugar foods; no white, only whole wheat; no carbs [pasta, breads, fruit] after 4 pm; no juices, only whole fruit; lots of vegetables; and lean protein. You get the picture. I want you to get into the habit of eating small, healthy snacks every two to three hours. Some of my clients break up their meals into two small snacks. A great healthy snack to have available are raw almonds.

Third, keep a journal. Know what your calorie intake should be and keep track of the calories you are eating. Write down everything – even if it’s a bite or nibble – you are eating, in the quantity, calories and the time. Keep track of your weight loss/gain and let me know how things progress for the next eight weeks. Good luck!
Q: I’m 30 years old and am trying to get my legs in shape. I’m doing weights at the fitness club. Do you have any tips? Thanks!

From one Brazilian to another, I am a firm believer in working the glutes. Now, getting your legs in shape means focusing on the glutes, thighs and calf. I recommend squats, kickbacks, kick-ups, leg curls, straight leg glute extensions and cross-over extensions, walking lunges and calf raises.

Squats are a great exercise to help you tone your thighs – inside and outside – as well as your buttocks. Squats can be done with or without weights. Vary your squats – traditional, plie, using a medicine ball against a wall. The walking lunge is designed to work your quads, hamstrings and thighs. Like the squat, the lunge can be performed with or without weights. Squats and lunges work the calf indirectly, but to develop really curvy calves, try the calf press. There are two muscles in your calf, the gastrocnemius that can protrude and make your legs shapely and the soleus that gives your lower leg a nice line. Do the standing calf raise at the calf press to work the gastrocnemius and the seated calf raise for the soleus. Strive for two to four sets of 15 to 20 reps [slow and controlled]. The kickback, kick-up, straight/cross-over leg glute extensions and leg curls are performed on the floor, on all fours. These exercises work the glutes, helping to tone the buttocks.

Q: My calendar is packed. How can I squeeze in exercise?

Exercise is important. You must find a way to work in at least 30 minutes a day. If you can’t do it in one chunk, break it up into 3 10-minute bouts. What I am going to offer is a temporary fix. I suggest that you make yourself a priority and schedule “you time” for exercise every day. Until you are able to do that, perform 12-15 sit-ups, push-ups and squats first thing in the morning and again in the evening. It is a quick and easy maintenance routine.

Q: I am swamped! What do you recommend – cardio or strength?

 I recommend that you do a combination of the two in a circuit training program. This means that you perform one set of each exercise for 1 minute then immediately move to the next exercise, alternating the muscle groups you work. This will help create body-firming muscle and increase cardio or aerobic capacity while reducing body fat. Because you are not resting in between sets, the intensity of the workout is high. Pick a moderate weight that allows you to perform no more than 12 reps. If your muscles aren’t tired by the last few reps, pick a heavier weight, say from 5 to 6 pounds. I suggest doing this women’s workout routine three times a week.

Q: I’m a mother of a 5-month-old baby and I do not have the time or money to join a fitness club or gym. I was wondering if you could give me ANY advice on easy fat burning workouts I can do at home -- either with my baby (because I’ve heard of working out with your baby) or without. Anything would be a great help.