Now that the warm weather is here, it is nice to escape the gym and enjoy some fresh air! Try this amazing outdoor workout this summer! Not only will you burn calories, but you'll also get in a good dose of Vitamin D! The Outdoor '30' Workout 1) Jumping Jacks - 30 seconds 2) Pushups - 30 reps (drop to knees if needed) 3) High Knees - 30 seconds 4) Squats - 30 reps 5) Mountain Climbers - 30 seconds 6) Walking Lunges - 30 reps each leg 7) Lateral Jumps - 30 seconds 8) Bicycle Crunches - 30 reps 9) Plank - 30 seconds **REPEAT 3 TIMES** Make sure to leave me a comment and let me know how you enjoyed this awesome workout! If you are looking for more workouts, head HERE to get a...

Read MoreRead More

  Now that summer is upon us (or for most of us anyway) I have been hearing a lot of concerns from my clients about how they do not believe that they look good! Despite the many huge improvements I see in them, they can not seem to see the changes for themselves. This is always a topic of conversation throughout the year, but when swimsuit season arrives it becomes much more prominent. So today, I am going to share with you some tips that I have found successful for my clients in boosting their body image.   Every morning when you wake up, look in the mirror and say one positive thing to yourself. Say it out loud and repeat it 3-5 times. For example, "I...

Read MoreRead More

  Very frequently, I get asked, "Sarah, what do YOU buy at the grocery store each week?" I used to keep a list on the website of a typical grocery list, but found that over time it changed and I just couldn't keep up with the changes. So I removed it. Today, I am going to share with you what a current grocery list for me looks like (as of today :)) But please keep in mind that this list changes with my taste buds, fitness goals, the season, etc. I have a tendency to go on streaks of eating the same foods week after week and then switching it up! But some things will forever be a staple...

Read MoreRead More

I came across an article from SparkPeople.com that was titled, "4 Signs You Need To Lift More Weight" and knew immediately that I wanted to share it with you! Quite often, people will ask me, "Why is my body not changing? I am working out consistently, eating right and doing all the things I am supposed to. Yet my body is no different" Of course, my first question is always, "What does your workout program look like?" Normally we would talk through it and, like the article from Spark People, I would find that the persons exercise program has stayed consistent for long periods of time. The body has plateaued and is no longer being challenged, which will halt any further results. So how do you know...

Read MoreRead More

Today I decided to spend a little time talking about rest and recovery. I have received a few emails lately from people asking me how often they should rest from their workouts. My answer to that is always, "it depends." It depends on how intense you workout, what type of exercise you are doing, etc. Most of the time I tell my clients to take either 1 day off and just relax and recover or make that 1 day an active rest day. Active rest is doing something light such as walking, yoga or stretching that will make you feel good but not overly stress your body. Rest days are very important in order for your muscles to repair and recover. This allows you to get...

Read MoreRead More

Tips & Tricks To Keeping Your Portions In Check Happy Wednesday! I hope you are having a great week! I know it is a short week for many of us, which is always nice! ? Today I wanted to share with you a few tricks to keeping your portions in check. With the phentermine over sized portions that we are accustomed to now, it can be challenging to dial them down when you are trying to eat healthier or lose weight. Here are a few things that I have found work best with my clients! 1. Use Smaller Dishes  – You won’t even realize that the amount of food on your plate is less.2. Pre-portion Your Food  – Serve what you are going to have before you sit down and then...

Read MoreRead More

Today’s post is a bit different than most that I have shared before. It is a bit emotional, but something I felt to be important that I share. I was driving home after a great afternoon with my mom the other day and the song “What Makes You Beautiful” by One Direction came on the radio. I am really into the lyrics of songs and despite having heard this song a million times before, for some reason I really listened to the lyrics this day. In the song it says, “You’re insecure, don’t know what for. Everyone else in the room can see…..Everyone else but you. You don’t know what makes you beautiful” Hearing those words made me think about how many of us don’t stop...

Read MoreRead More

Did you know that your ‘food’ is more than what is just on your plate? Other factors such as healthy relationships, religion/faith, satisfying career, self care and physical activity help make your life more fulfilling. When these ‘primary’ foods are fed and nurtured, it makes your food secondary in life. Have you ever noticed when a relationship is not doing well, you turn to or away from food? But you are always thinking about how that damaged relationship is impacting the food you eat (aka “I’m so stressed! I am just eating and my pants are starting to feel tight!” or “I am so upset I can’t even eat”). Or have you noticed that when you are incorporating regular physical activity into your life that you...

Read MoreRead More

Have you ever wondered what a “Super Food” is exactly? A Super Food is defined as, “A nutrient-rich food that is considered to be especially beneficial for both health and wellbeing.” Today we are going to take a look at my top 10 favorite super foods and why they are so good for you!   Salmon – this fish is loaded with protein and heart healthy omega 3 fatty acids which studies show can help in preventing cardiovascular disease Cranberries – this fruit helps to fight inflammation in the body, reduce risk of heart disease and prevent yeast infections. Avocado - is loaded with healthy mono saturated fats which improve cholesterol levels and decrease the risk of heart disease. Chia – this seed is loaded with...

Read MoreRead More

Most people are aware that having a smooth running digestive system is important, but do you know why it is important? Are you aware of the impact that digestion has on controlling your weight? I admit that I had no idea the impact that it played for a long time. I knew that I needed to eat fiber to help “keep things moving” but I didn’t really know how important it was! If your digestive system becomes sluggish due to lack of fiber and/or water it is unable to process and dispose of the food properly. This leads to several things: 1) You begin to feel very bloated in your stomach which makes many of us believe that we are just getting fatter. 2) You become...

Read MoreRead More