This post isn't so much about fitness :) I just finished my final projects for my classes and feel completely drained with school, work, and trying to be a mom as well. Sometimes life can be very overwhelming and trying to give your all to every aspect of life can bve draining. That is why I love exercise so much! It makes me feel so much better. My son and I go for runs and play outside a lot in the spring and summer...that adds to exercise as well as Mommie time! Sometimes I feel bad for having to do school work instead of spendiing time with him but then I think this is for his future as well. I want us to have more and not struggle so much so I am back in school. I am so ready to graduate and have so long it seems! I wish everyone the best of luck with future classes as well as their career choice. :)

Now that it is springtime take your workouts outside! Grab a bottle of water, sweat towel, and a watch to time yourself and head outside! Running or even walking hills is excellent for cardiovascular fitness as well as a great lower body workout. You can also do walking lunges outside up hill or on a flat surface. You can try jumping rope or jump squats outside as well. You can do dips on a park bench as well as reverse crunches! My favorite....running bleachers! It is the best full body workout ever! To make any walk, jog, or run more intense you can add ankle and/or wrist weights. Make sure to drink plenty of water as being outside you tend to sweat more and the last thing you want to do is get dehydrated! I love the springtime and exercising outside is great! You can get vitamin D from the sun, fresh air, and condition your heart and body all at the same time! Next time you workout walk outside there are so many things you can do out!

Be fit, Stay well!

Here's a few points about fitness and nutrition! My favorite topic!

*Don't be a cardio queen/king! Include weight training at least twice a week to improve muscle mass.

*Always remember when you weight train if you train the front of a muscle train the back...for example if you train the bicep, train the triceps as well.

*Stay hydrated! Water not only keeps you hydrated it helps your body get rid of toxins.

*To get that 6 pack you crave you must do cardio, core exercise, and eat CLEAN! Eating clean means no junk, processed foods, or sugar. Eat plenty of veggies, fruits, lean proteins, whole grains, and low fat dairy.

*Just because you workout doesn't mean you can eat whatever you want.

*1 pound equals approximately 3500 calories!

*Muscle weights more than fat.

*Stay away from the scale...it will only discourage you in the long run.

*Always remember it didn't take 1 month to gain 25 pounds, it's going to take some time to lose that fat.

*While watching TV do some squats or crunches...multi tasking is the best!

*Have a desk job? Try using a stability ball instead of a computer chair...work the core all day! :)

*You know that saying "You are what you eat"? It's the truth! And what you eat makes a difference on how you feel throughout the day!

*Don't drink your calories...you need those calories to nurise your body not bloat it!

Those are just a few random thoughts! Have a great day and remember be fit, stay well!

~Sara~

Injured or sick? Give your body a break! If you over work your body and or don't let it heal it will only give out on you later. I have been sick lately and it has been really hard for me to relax. I am constantly working out in some shape or form. So when I get sick or hurt myself it is really hard for me to give my body a break. Just remember everyone needs to relax and give their body a break. Instead of working out try stretching, relaxing, and continue to eat well. Eating well aka clean eating will help get your immune system back up. Letting your body rest will also help it heal faster. Just remember to take care of yourself even if you are like me and hate being still. Have a great week and if you are sick like me get better soon!

Be fit, stay well!
~Sara~

Ladies, are you a cardio queen? Are you scared to lift weights in fear that you will get "bulky"? Guess what? Weight training not only helps you burn more calories but it also tones muscles. Doing just cardio gets rid of fat but you can't build muscle with cardio alone. The way to do weights is lighter weights more repetitions. For example if you are a beginner start with bicep curls with 7.5 lb weights at 12 reps. On your next set do 10 reps of 10 lbs and the third set do 8 reps at 15lbs. You can also train with resistant bands which will give you lean muscles. I see women in the gym lifting the same weights for all sets. I also seem them bounce from machine to machine with no rhyme or reason. Remember if you work the front of a body part you have to work the back as well. So if you work your biceps make sure to work your triceps; if you train your hamstrings do your quads as well. The main thing I see people forget is after they do ab work outs they need to do back as well. Training with weights gives you muscle and helps burn fat. So if you are stuck on that treadmill or elliptical give weights a try! You will see and feel a difference in your body in a short amount of time. If you are unsure of how to use machines most gyms have a training session that shows you how to use each machine and what they are used for. Even better hire a personal trainer for a bit to show you the ropes! Good luck!

Be fit, stay well!
~Sara~

Stressed? Overwhelmed?

Have you ever had a week where you felt like everything was going wrong? Or you were so busy you don't remember eating, sleeping, or driving home from work? I know we all have these days or weeks. Anytime you feel so overwhelmed or stressed take a break! If you sit at a desk all day and feel fatigued try standing up and stretching your body out . Reach for the ceiling and take deep breathes...count to 10 and repeat a few times. Stretching your body out will get oxygen flowing through your entire body which will help relieve stress as well as wake you up. If you work in a physical job where you are on your feet all day try sitting down and doing the same breathing exercise as listed above. Breathing calmly can really relax your body and calm your nerves. After work take a 10 minute walk or try yoga. Anything to relax your mind, body, and soul! Being stressed not only causes tension on the body but it can hinder weight loss and sleeping patterns. So if you are feeling stress or overwhelmed take some YOU time! Relax for 5 to 10 minutes and go back to what you were doing. Doing this a few times a day can really release a lot of stress in your life. Give it a try!

Get Fit, Stay well!
~Sara~

Cardiovascular fitness love it or hate it, it does absolute wonders for your body! What is your favorite type of cardio? Do you have a hard time sticking to cardio? Here is an idea...pick something you absolutely love to do, makes you feel amazing when you are done doing it. If you don't enjoy doing it you will stop completely. Walking, jogging, running are probably what you think of when you hear cardio but it includes so much more. You can run bleachers or stairs, kick boxing (I love!), aerobic group classes, running around with your children, anything to get your heart going. You can also do interval training. Interval training includes slow and fast intervals. For example, walk for 2 minutes and then jog for a minute up to 30 minutes total. Once you get your heart and lungs use to cardio you can increase your intervals to jogging and sprints. If you have knee problems, try the elliptical or biking as they are low impact but a great form of cardio. You should include at least 30 minutes of physical activity in your life each day....this does not have to be 30 continuous minutes. Cardio can improve your heart health, lungs, mental health, decrease body fat, and help prevent many diseases. If you don't already do some form of cardio, give it a try! Get active and feel the difference!

Be Fit, Stay Well!
-Sara

Are you one of those people who look in the mirror and say "man I have put on some pounds and need to do something about it"? Well get active!! Not only is being active physically good for your body but it also helps your well being. Anytime I am down or frustrated I go for a run or go lift weights. If you need some ideas as to what to do to get started just but on some good tennis shoes and go for a walk. The sunlight alone will boost your mood! You can also try yoga, lift weights, or even just mediate and stretch. Along with being active you have to eat right. Include plenty of veggies, fruits, whole grains, lean meats such as turkey, chicken, and tuna, and low fat dairy products. You should eat 4 to 6 small meals a day to keep your sugar levels even as well as boost your metabolism. Eating well and exercising for at least 30 minutes a day will not only help you lose weight but also put you in a better mood!

Until next time be fit, stay well!
~Sara

Hey everyone! I have created this blog as part of an assignment for a class I am taking. I am in school to get my Bachelors in Health and Wellness. Fitness, wellness, and nutrition are very important to me. This blog will be informative as well as motivating! I will post nutritional information and fitness as well. Until next time Be Fit, Stay well!

Sara