I can't believe we have finally arrived at the last month of 2016! Where has the year gone? The next few weeks will be filled with family, friends, parties and lots of good food! All of which should be enjoyed! The weeks leading up to Christmas and New Years are normally busy, stressful and sometimes overwhelming. The chaos has a tendency to throw us off track with listening to our bodies. Be it too much food and not enough exercise, or not enough food (who has time to eat when there are presents to wrap!) and too much exercise, we all have our traps. Before we know it the new year has arrived and we find ourselves with a slew of new diet plans and workouts we are...

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  Something that comes up all too frequently with my clients is, “Why Am I Not Seeing Results” when it comes to their fitness goals. They are working out regularly following both their cardio and weight program and are ‘eating according to their plan’, yet nothing is changing. How could this be? My first question to them is always, “Are you really following your nutrition plan?” I usually get a bit of hesitation as they think about it and then they tell me ‘yes’. “Great! Please take this week to log all of your food for me. Include the time of day you are eating and the amount of each food. Also include the number of glasses of water you drink and how your energy levels...

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  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...

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Healthy Tips For Staying On Track How many times have we all resolved to start our new exercise or nutrition program on Monday? When Friday rolls around we notice that our workouts are no longer and we have opted for a candy bar instead of the crisp apples we bought over the weekend. Now you’re thinking, “But I just can’t seem to stay on track!” Creating a lasting habit can take anywhere from 4-6 weeks. Here are a few tips to keep you on track until you have created that permanent habit: 1)     Stock your house with healthy and convenient foods! You want the foods that you buy to not only be healthy, but easy to prepare. More often than not, we make less than healthy choices due...

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I have been receiving quite a few emails lately asking me what HIIT training is. By definition it is:  an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. HIIT sessions may vary from 4–30 minutes. Some of the benefits of HIIT include: increased metabolism increased after burn increased aerobic capacity increased fat burn Here is an example of a great HIIT workout! It is designed to be done on a treadmill, but can easily be moved to any piece of cardio equipment! This type of cardio is great for people who are short on time or people who are looking to maintain as much muscle as possible while dropping their...

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