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Kathleen Trotter
Kathleen Trotter

Your fitness questions answered Add to ...

Kathleen Trotter: I am assuming that if you have lost that much weight you are paying close attention to your nutrition. If not, that would be the first thing I would suggest. You are doing a lot of activity - which is fantastic - just make sure you are getting all the vitamins and minerals that your body needs to help your body recover. Are you doing any speed work within your running routine? If not, I would suggest incorporating some. With rugby, as with most team sports, you need to be able to quickly stop and go. Try this workout. Warm up for 10 - 15 minutes of light jogging. Then do ten "pick-ups" where you run for 45 seconds and then sprint for 15 seconds. Then do five to ten sets of 2 minutes sprints followed by 2 minutes of recovery jogging. Also, are you doing any flexibility work? You could incorporate a yoga class or try doing a dynamic flexibility warm up before you run. (I demonstrate a few dynamic flexibility exercises on the Globe site). Lastly, try using the foam roller to massage out your sore muscles. The roller will help with muscle recovery and relaxation.

Meghan: Can you ever get flat abs after giving birth? How long should I expect it to take to be able to get back to my pre-baby body (if ever) after I give birth in July?

Kathleen Trotter: That depends. Every one is so different. The answer depends on so many factors - genetics, how fit you were before the baby, how fit you stayed during the pregnancy.

Guest: What is your view on Heart Rate Monitors? It is always a recommended tool to monitor target heart rates and calories burned, but not sure if it's worth the investment.

Kathleen Trotter: It depends on your goals. If you are training for an event - for example a marathon - a heart rate monitor is useful. If you do most of your training in the gym you can use the monitors on the machines. Or take your pulse manually.

Guest: I'm thinking of having a baby in this year. What should I do fitness wise to ensure that I can keep my figure after I give birth

Kathleen Trotter: I am so glad you are focusing on becoming active. When you are pregnant the biggest indicator of how active you can be during the pregnancy is how active you were before the pregnancy. If you get into a regular routine now you can stay much more active while you are pregnant which will keep you fit and trim. First, make sure you are eating properly both now and during the pregnancy. Seconds, try to be active more days of the week and make sure you are weight training. You need to be strong to pick up and cary around your baby. Also, take a pilates class and ask the instructor to teach you how to do pelvic floor exercises.

Guest: I am 22 and about 25 pounds over my healthy weight - I started working out at least 2-4 times per week back in November and have varied workout with running, weight training, hot yoga, and some zumba (YEAH!), each for at least 45 minutes to an hour. I've lost about 25 pounds and a few inches, but I'm noticing that I'm at a plateau right now - I am also vegetarian and eat fairly "clean" about 80% of the time and always try to get a lean protein in my diet. I've found that my weight loss has been extremely slow - no more than about a pound per week, and closer to 0.5 pounds per week over the last month. I haven't changed my diet drastically and I do "count" calories fairly vaguely - is there something I'm missing or doing wrong?

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