1. Drink plenty of water.
2. Buy and eat healthy foods and keep your kitchen free of any junk food.
3. Alternate your daily exercise regimen with weight training and cardio days. Your muscles need at least 48 hours to rest before you work that group again. When working cardio, work out intensely with the intention of burning fat!
4. Take a multi vitamin supplement.
5. Avoid crash diets. They DO NOT work!
6. Keep a food and exercise journal.
7. Set short-term goals in order to achieve your long-term goal. Make them attainable and realistic.
8. Do not weigh yourself any more than 7 days at a time.
9. Practice meditation, and positive affirmations.
10. Reduce stress. If you have a problem with it, seek advice from self-help books.
11. Find a support group, and like-minded individuals to motivate each other. Having a work out buddy is very beneficial for both of you.
12. Get plenty of sleep each night.
13. Allow yourself one free day a week. A not-so-strict diet that day and no workouts, unless it is a leisure activity (a walk, a hike, golfing, frisbee, anything fun!)
14. Reward yourself! Manicure, pedicure, go to a movie, buy a motivational book, go dancing, a new outfit. Just don’t reward yourself with food.
15. Relax. Unless it is a life or death situation, nothing is as important as it first seems.
Monday, June 14, 2010
Tuesday, March 2, 2010
First comes chicken, then comes...marriage?
Legend has it that one way to get your guy to pop the question is to make this:
Engagement Chicken
1 whole chicken (approx. 3 lb.)
2 medium lemons
Fresh lemon juice (1/2 cup)
Kosher or sea salt
Ground black pepper
Place rack in upper third of oven and preheat to 400 degrees. Wash chicken inside and out with cold water, remove the giblets, then let the chicken drain, cavity down, in a colander until it reaches room temp (about 15 minutes). Pat dry with paper towels. Pour lemon juice all over the chicken (inside and outside). Season with salt and pepper. Prick the whole lemons three times with a fork and place deep inside the cavity. (Tip: If lemons are hard, roll on countertop with your palm to get juices flowing.) Place the bird breast-side down on a rack in a roasting pan, lower heat to 350 degrees and bake uncovered for 15 minutes. Remove from oven and turn it breast-side up (use wooden spoons!); return it to oven for 35 minutes more. Test for doneness—a meat thermometer inserted in the thigh should read 180 degrees, or juices should run clear when chicken is pricked with a fork. Continue baking if necessary. Let chicken cool for a few minutes before carving. Serve with juices.
Engagement Chicken
1 whole chicken (approx. 3 lb.)
2 medium lemons
Fresh lemon juice (1/2 cup)
Kosher or sea salt
Ground black pepper
Place rack in upper third of oven and preheat to 400 degrees. Wash chicken inside and out with cold water, remove the giblets, then let the chicken drain, cavity down, in a colander until it reaches room temp (about 15 minutes). Pat dry with paper towels. Pour lemon juice all over the chicken (inside and outside). Season with salt and pepper. Prick the whole lemons three times with a fork and place deep inside the cavity. (Tip: If lemons are hard, roll on countertop with your palm to get juices flowing.) Place the bird breast-side down on a rack in a roasting pan, lower heat to 350 degrees and bake uncovered for 15 minutes. Remove from oven and turn it breast-side up (use wooden spoons!); return it to oven for 35 minutes more. Test for doneness—a meat thermometer inserted in the thigh should read 180 degrees, or juices should run clear when chicken is pricked with a fork. Continue baking if necessary. Let chicken cool for a few minutes before carving. Serve with juices.
Friday, February 12, 2010
everyone always asks me....
Everyone always asks me where I get my workout clothes, and I happily refer them to Imact Fitness Wear. Megan started this line in 2001 right here in Salt Lake City, and has been making us fitness freaks look even better :)
Here is the link to the website:
www.impactfitnesswear.com
If you are out and about in SLC today, stop by the open house from 10am-3pm to snatch up the latest 2010 Spring line! I know I will be there!
Here is the link to the website:
www.impactfitnesswear.com
If you are out and about in SLC today, stop by the open house from 10am-3pm to snatch up the latest 2010 Spring line! I know I will be there!
Tuesday, February 9, 2010
Back at cha!
Hey folks! Sorry it has been a while since my last post. Not much is new in my world, but I have signed up for some pretty big challenges in the coming months. I am running the Salt Lake City Half Marathion on April 17th, it will be my second time running the event and my 4th Half Marathon. For those who are wondering, a half marathon is 13.1 miles. My PR (personal record) is 1 hour 44 minutes, but this time around I am not going for time, although it would be nice, I just want to make sure I can handle the endurance, because in July (...drum roll please...) I AM PARTICIPATING IN THE SPUDMAN TRIATHLON! I have only done 1 mini tri last year in September (400 meter swim, 10 mile bike, 5k run) but this is a 1 mile swim, 26 mile bike, and 10K (6.4 miles) run. Oh what in the hell have I gotten myself into?!?! Just kidding, I am very excited. There are so many things I need to do: get a wet suit, find a bike to buy or rent, set up accomidations, learn how to change a flat bike tire, oh and of course...train like a mad woman!!! I love it!
Hopefully I have inspired you to attend a race or two. Just google "running events in (enter your city)" and a whole slew of links will come up. Don't get discouraged that you find that there aren't many coming up soon. Typically, race season doesn't start until late March, early April.
Cheers,
Sarah
Hopefully I have inspired you to attend a race or two. Just google "running events in (enter your city)" and a whole slew of links will come up. Don't get discouraged that you find that there aren't many coming up soon. Typically, race season doesn't start until late March, early April.
Cheers,
Sarah
Wednesday, January 20, 2010
I love my crockpot!
Want a quick, easy, healthy recipe?
layer in a crockpot:
4-5 frozen chicken breasts
1 can corn (drained)
1 can black beans (rinsed and drained)
1 jar salsa
cook on low for 8 hours
shred chicken and add 8oz block cream cheese (1/3 less fat version) and mix.
serve with whole wheat tortillas.
So good! Enjoy!
layer in a crockpot:
4-5 frozen chicken breasts
1 can corn (drained)
1 can black beans (rinsed and drained)
1 jar salsa
cook on low for 8 hours
shred chicken and add 8oz block cream cheese (1/3 less fat version) and mix.
serve with whole wheat tortillas.
So good! Enjoy!
Friday, January 15, 2010
Run baby run!
If you know me at all, you know that I love to run! As I was putting in my miles this morning, I decided to do a post about what could very well make or break your run...shoes! My personal favorite shoes are the Mizuno Wave Nirvana's. Yes they are expensive, but well worth it.
I encourage everyone to invest in a nice pair of shoes for your workouts, whether it is running, walking, hiking, basketball, tennis, or just cross training! There are specialty stores that you can pay a fee to be fitted. I go to Wasatch Running Center in Sandy, but there are a few Salt lake Running Co stores along the valley, that can help you out as well. Many people have issues with their stride they never even know about, which can lead to injury. Don't just go for what's cute or what's trendy. As the saying goes: if the shoe fits....wear it.
I encourage everyone to invest in a nice pair of shoes for your workouts, whether it is running, walking, hiking, basketball, tennis, or just cross training! There are specialty stores that you can pay a fee to be fitted. I go to Wasatch Running Center in Sandy, but there are a few Salt lake Running Co stores along the valley, that can help you out as well. Many people have issues with their stride they never even know about, which can lead to injury. Don't just go for what's cute or what's trendy. As the saying goes: if the shoe fits....wear it.
Monday, January 11, 2010
Group Fitness Classes 101
As a group fitness instructor, I see alot of different people attend classes. I try to make each student feel welcome and comfortable, as all teachers should do! But if you are trying group fitness for the first time or just trying a new type of group class, there are some preemptive measures you can take to ensure you are successful. Be sure you always give any new workout three tries before making a final decision on it. Everything from your mood to your level of hydration to the number of people in the class can impact your experience.
Before you walk in the door, examine the crowd. Class participants can give you a lot of information about the experience upon which you are about to embark. Determine if people of similar age and conditioning level are present and decide if that matters to you. Just because the class is “older” or “younger” does not mean you will not enjoy it. Everyone has different happiness or comfort parameters, so the age of our fellow exerciser may be irrelevant. Younger patrons may have great energy to contribute to your experience just as older ones may offer you inspiration... its up to you!
Understanding the nature of the class is also a critical factor in your ultimate enjoyment of a new workout. If you hate to run, you may not enjoy a sports inspired circuit class. On the other hand, if you hope to run, but lack the requisite conditioning level, a bootcamp or sports conditioning class may be the perfect place to start. Feel free to ask instructors, employees, and/or other participants what the class really is and how they like it. Sometimes that subjective information is the best you will get!
It is especially important to arrive early to a new class. Being present from the first beat will ensure you can take advantage of all the planned warm up. Many instructors preview combinations and/or choreography in this segment and also explain options and levels. A few moments with the instructor, when possible, can also help you understand the intensity and duration of the class. Many find that extra information comforting which results in a better class experience.
As in real estate, three simple factors can have either tragic or magic consequences for your group class experience: LOCATION, LOCATION, LOCATION. No one wants to be singled out, stand in the very front, or appear uncoordinated in a new class. Being able to see and hear the presenter, however, is of utmost importance. Try to find a spot directly in front of the instructor, not necessarily in the front row. Until you are familiar with the cues and movements of a new instructor, being able to view them as “straight on” as possible will be enormously helpful. The front row is not required, but the second is a good idea!
Why try group? Group fitness offers a unique social component that many enjoy. It is difficult to develop relationships with treadmills and benches. Having people around you experiencing the same workout and pushing toward the same goal can be very encouraging. The energy of others in the room can be infectious-in a good way! Choose your new classes wisely, but do try something new this year. Find the class in which your peers participate that fulfills your interests and you can attend from start to finish while squarely viewing the instructor. All that will be left to do then is fill your water bottle and have a great workout!
Before you walk in the door, examine the crowd. Class participants can give you a lot of information about the experience upon which you are about to embark. Determine if people of similar age and conditioning level are present and decide if that matters to you. Just because the class is “older” or “younger” does not mean you will not enjoy it. Everyone has different happiness or comfort parameters, so the age of our fellow exerciser may be irrelevant. Younger patrons may have great energy to contribute to your experience just as older ones may offer you inspiration... its up to you!
Understanding the nature of the class is also a critical factor in your ultimate enjoyment of a new workout. If you hate to run, you may not enjoy a sports inspired circuit class. On the other hand, if you hope to run, but lack the requisite conditioning level, a bootcamp or sports conditioning class may be the perfect place to start. Feel free to ask instructors, employees, and/or other participants what the class really is and how they like it. Sometimes that subjective information is the best you will get!
It is especially important to arrive early to a new class. Being present from the first beat will ensure you can take advantage of all the planned warm up. Many instructors preview combinations and/or choreography in this segment and also explain options and levels. A few moments with the instructor, when possible, can also help you understand the intensity and duration of the class. Many find that extra information comforting which results in a better class experience.
As in real estate, three simple factors can have either tragic or magic consequences for your group class experience: LOCATION, LOCATION, LOCATION. No one wants to be singled out, stand in the very front, or appear uncoordinated in a new class. Being able to see and hear the presenter, however, is of utmost importance. Try to find a spot directly in front of the instructor, not necessarily in the front row. Until you are familiar with the cues and movements of a new instructor, being able to view them as “straight on” as possible will be enormously helpful. The front row is not required, but the second is a good idea!
Why try group? Group fitness offers a unique social component that many enjoy. It is difficult to develop relationships with treadmills and benches. Having people around you experiencing the same workout and pushing toward the same goal can be very encouraging. The energy of others in the room can be infectious-in a good way! Choose your new classes wisely, but do try something new this year. Find the class in which your peers participate that fulfills your interests and you can attend from start to finish while squarely viewing the instructor. All that will be left to do then is fill your water bottle and have a great workout!
Monday, January 4, 2010
A new year, a new you!
Happy New Year! What a great opportunity for a change for the better! Think back to where you were in the beginning of 2000 and how much you have changed. Was it for the better? Worse? What memories did you create? Have you learned anything for the past?
Please email me your New Year's resolution and I will give a prize to the most positive, creative, inspiring one! You can either post it on the Get Fit to be Tied page on Facebook, or you can email me.
I got this email from my mom and wanted to share, as I think all of these are a great pieces of advice.
LIFE'S HANDBOOK 2010
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants & has to be killed, bled, cured, aged, smoked, fried, or frozen
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games. Feed the birds. Plant flowers or vegetables- even in a pot.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile & notice your surroundings, changes in nature every day, & listen to the birds.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about. Each person has their place in the scheme of life.
12. Don't have negative thoughts of things you cannot control. Instead invest your energy in the positive present moment - do what you can to make the world around you better.
13. Don't over do. Keep your limits. Physically, spiritually, financially or emotionally. Be humble.
14. Don't take yourself too seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. Don't blame your parents for every problem you have. That will ruin your present. We choose actions & reactions when we become adults.
Happiness.
19. Life is too short to waste time hating anyone. Don't hate others. It's easier to understand and move on.
20. Make peace with your past so it won't spoil the present. Yesterday is gone and you have a limited number of tomorrows.
21. No one is in charge of your happiness except you. It's your choice to feel happy or miserable, anger or joy, frustration or acceptance, jealousy or peace, shame or pride.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree.
Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 and under the age of 6
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. God heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank God for it.
39. Your inner most is always happy. So, be happy.
HAPPY NEW YEAR!
Please email me your New Year's resolution and I will give a prize to the most positive, creative, inspiring one! You can either post it on the Get Fit to be Tied page on Facebook, or you can email me.
I got this email from my mom and wanted to share, as I think all of these are a great pieces of advice.
LIFE'S HANDBOOK 2010
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants & has to be killed, bled, cured, aged, smoked, fried, or frozen
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games. Feed the birds. Plant flowers or vegetables- even in a pot.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile & notice your surroundings, changes in nature every day, & listen to the birds.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about. Each person has their place in the scheme of life.
12. Don't have negative thoughts of things you cannot control. Instead invest your energy in the positive present moment - do what you can to make the world around you better.
13. Don't over do. Keep your limits. Physically, spiritually, financially or emotionally. Be humble.
14. Don't take yourself too seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don't remind your partner with his/her mistakes of the past. Don't blame your parents for every problem you have. That will ruin your present. We choose actions & reactions when we become adults.
Happiness.
19. Life is too short to waste time hating anyone. Don't hate others. It's easier to understand and move on.
20. Make peace with your past so it won't spoil the present. Yesterday is gone and you have a limited number of tomorrows.
21. No one is in charge of your happiness except you. It's your choice to feel happy or miserable, anger or joy, frustration or acceptance, jealousy or peace, shame or pride.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree.
Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 and under the age of 6
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. God heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank God for it.
39. Your inner most is always happy. So, be happy.
HAPPY NEW YEAR!
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