Dear Sarah,

As the weather slowly gets nicer, it's dawned on me that I can't hide my little bit of winter weight gain under my warm, cozy sweaters too much longer. I work out four to five times per week and this usually consists of three step aerobics classes and two weight sessions. Can you suggest some ways to boost my workouts and get my body ready for less bulky clothing?

Amanda

Dear Amanda,

It is great to hear that you have a regular workout schedule, but your body can become accustomed to a workout routine and thus it constantly requires a boost to keep your metabolic engine burning (rate at which you burn calories).

Here are three things you can easily incorporate into your existing routine to give you the boost you need to shed the winter weight.

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Dear Sarah,
I work out five mornings a week at my gym where I do a mix of spin classes and weights. After my workout, I often see these women in the change room drinking muddy looking protein shakes that I overheard one of them say are made from whey protein. What is Whey? Can you tell me what protein does in the body and why I would want to drink something that looks like mud after my workout?

Jane

Dear Jane,
Protein performs many functions in the body especially after exercise, but you don't have drink something that looks like mud to get it. Your body is in a constant state of renewal, your tissues (cells, organs, muscles etc.) are growing and rebuilding every second of the day and protein is required to do this essential work. In other words, protein provides the building blocks for the body.

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Dear Sarah,

I am 35 and have been an avid runner logging 40-50 kilometers per week and I love it. I go to the gym once or twice week to lift weights, but I would really like to be able to incorporate more strength training into my running routine. Do you think isometric training would suffice? Can you tell me more about how it works?
Josephine

Dear Josephine,

I think isometrics are a great form of strength training that you can do anytime, anywhere, with little to no equipment and they serve as an effective addition to a running routine. Isometric training is a unique form of muscle and joint strengthening in which you apply a resisting force to a muscle without moving the joint. For example, holding a push-up half way to the top. We do isometric muscle contractions everyday when holding the baby or carrying grocery bags. Isometrics are a very effective way to train your muscles, but should not be used a replacement lifting weights. Let me explain why.

Dear Sarah,
I confess that I read entertainment headlines, and I am always intrigued by what the stars do for exercise. Many celebs claim they got their 'hot bods' from Pilates. What's that all about? Can you explain exactly what part of the body Pilates works?
Thanks, Bethany

Dear Bethany,

Celebs who credit Pilates for their hot bods know that you just have to workout on a regular basis to get results. They have simply found an exercise program that calls them back day after day. Because they enjoy it, they do it. Because they do it, they have hot bods.

Dear Sarah,
My regular exercise routine includes spinning, yoga, and weight lifting. On average I spend about eight hours a week working out ( I love to exercise!), and I eat a fairly clean diet full of whole grains, fruits, vegetables and lean proteins. I am 32 years old, 5'6 and 150 pounds, and I when I look in the mirror I always feel like I could lose 5- 10 pounds. How do I know if I really do or if this is just a body obsession?

Thanks,
Ellen

Dear Ellen,

It's sad but it sometimes seems as though our culture is raised to look in the mirror and pick out our flaws, and for many of us, that means thinking we need to lose weight. Of course, excess weight does put one at risk for diabetes, high blood pressure, heart disease, and stroke, so if you're wondering whether or not you're risk and need to shed a few pounds, ask yourself the following three questions:

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Dear Sarah,

We are often told that first and foremost exercise is essential to keep our hearts healthy. As I like to walk to work (it takes about 40 minutes and I walk briskly), I'm wondering if this is enough exercise to keep my heart in tip-top shape, or do you think I need more? And can you tell me how exactly exercise benefits the heart?
Thanks,
Lisa

Dear Lisa,
Your heart is the most important muscle in the body, far more important than that six-pack you have been longing for! Unfortunately, heart health often falls off our radar, which is probably why heart disease is becoming one of the biggest epidemics -- and greatest challenges -- in our culture. According to the American Heart Association, 910,000 Americans die each year due to cardiovascular disease. That is equivalent to the death toll of 9/11, every 27 hours. Canadians are not any better -- the number of overweight and obese Canadians according to the Canadian Community Health survey is 59 percent. And yet, cardiovascular disease is the number one most preventable disease.

Dear Sarah, I love working out. I go to the gym five days a week and I do this because exercise makes me feel great. I'm always challenging and pushing myself. I am also trying to conceive and to be really honest, I'm dreading being pregnant as I don't want to stop working out! I NEED my cardio. I need to go running. Do I have to stop?
Charlotte

Dear Charlotte,

Cardiovascular exercise is one of the best forms of exercise, not only does it train your heart, lungs and muscles, but it also releases endorphins, the feel good hormones, which is why it can be addictive. A fit, healthy, happy body makes a wonderful place for a baby to grow. It is important to remember that when you are preparing for pregnancy, during and after (breastfeeding) you are sharing your body with another life, and that other life needs to be considered by eating healthy, getting adequate rest and ensuring that your exercise program is safe.

Dear Sarah,

I am 38 and have had two children (now 8 and 10). Although I do take care of myself by participating in two step and two muscle conditioning classes per week, lately I've noticed that my breasts are starting to droop. I realize that they may never again look like they did when I was 21, but are there any exercises you can recommend to help keep them up where they belong?

Thanks,
Brianne

Dear Brianne,

A sad fact of aging is that our skin loses its elasticity and our tissues and muscles become weaker thus contributing to the downfall our breasts, and well, eventually everything else! But there are other factors that contribute to this battle with gravity such as weight loss (in particular crash dieting), pregnancy and menopause.

The best way to support your breasts is to train the muscles that surround them, mainly your pecs. Don't worry working your chest will not decrease the size of your breasts.

Exercises after the jump

Dear Sarah,

Help! My job has become very stressful, my company has me making cuts and laying off employees. At the end of the day, I often find myself on the couch drinking a very large glass of wine. I think that exercise could help (more than the wine) undo some of this anxiety. What would be the best type of exercise to relieve my stress? Georgia


Dear Georgia,

It's very true that exercise can help relieve your stress, even more than wine! In fact, it's one of the greatest side effects of exercise in addition to weight loss, improved cardiovascular health, stronger muscles, better sleep, a more positive self-image and reduced anxiety -- all of which really means less stress. Exercise can make a significant impact on controlling your stress because physical activity stimulates neurotransmitters (produced in the brain), which help mediate mood, emotions and hormones -- particularly the main stress hormone called cortisol.

Dear Sarah,

Like most women, I'm not happy with the shape of my butt, but I'm not sure which exercises to try. My goal is not to add more bulk to my butt, but to tone and lift what I already have. At the moment, I exercise about three times a week and engage in running, elliptical training and spinning, with a bit of weights and stretching thrown into the mix. Are there specific exercises I should add to my routine to tone my butt?

Thanks, Ashley

Dear Ashley,

Unfortunately we cannot target where we lose fat, but we do have the ability to shape the muscles of our bodies to give us the form we are looking for. In doing so, we achieve overall weight loss. With the right moves, your butt will be the kind that you want to look at twice in the mirror.

3 exercises to tone your glutes, after the jump...