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