Get Fit to be Tied

Sarah's top 15 tips to a healthy lifestyle....

2010-06-14T12:39:00.000-07:00

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.

First comes chicken, then comes...marriage?

2010-03-02T13:52:00.000-08:00

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.

everyone always asks me....

2010-02-12T08:46:00.000-08:00

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!

Back at cha!

2010-02-09T10:10:00.000-08:00

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

I love my crockpot!

2010-01-20T09:17:00.000-08:00

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!

Run baby run!

2010-01-15T13:59:00.000-08:00

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.

Group Fitness Classes 101

2010-01-11T09:47:00.000-08:00

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!

A new year, a new you!

2010-01-04T10:57:00.001-08:00

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!

Life's not about "what's better than"

2009-12-22T09:30:00.000-08:00

Hi everyone! I hope that you all are having a wonderful holiday season! In light of all the chaos that is going on and materialistic nonsence that takes place this time of year, I wanted to reflect on what this holiday is really about. Besides any religeous veiws (as that is a whole different ball game), Christmas time is a chance to show gratitude for all of your many blessings and to spend quality time with your loved ones. Not gifts. Although, I do LOVE to give gifts; it's about being kind, cheerful, and grateful.
I was on my way into work today listening to John Butler Trio, and wanted to share some lyrics with you. The song is called "Better Than" and it helps me sort out what is important and what is not, everytime I hear it.

All you want is
What you can't have
And if ya' just look around, man
You'll see you got magic

So just sit back and relax
Enjoy it while you still have it
Don't look back on life, man
And only see tragedy 'cause

chorus
You can be better than that
Let it get the better of you
What could be better than that?
Life's not about what's better than

You can be better than that
Let it get the better of you
What could be better than that?
Life's not about what's better

All the time while ya' lookin' away
There are things you can do, man
There's things you can say
Undo the, the ones you regret
When you're spending today
Get your gaze out tomorrow
And come what may, because

chorus

Oh, I know, sometimes
Things can get hard
But you should know, by now
They come and they go so fast
Oh, I do, why
Look to the other side 'cause I know
The grass is greener,
But just as hard to grow

So all you want is
What you can't have
And if ya' just look around, man
You'll see you got magic

So just sit back and relax
Enjoy it while you still have it
Don't look back on life, man
And only see tragedy 'cause

Baby it's cold outside, but that's no excuse.

2009-12-02T08:15:00.001-08:00

Just because it is cold outside, doesn't mean you can't get out there and break a sweat. Whether it's downhill skiiing, cross country skiing, snowboarding, snowshoeing, sledding, or just going for a walk or run.

Here are 10 Winter Training Tips:

Use base-layer clothing made from fabrics that are designed to wick moisture away from your skin. This will keep you dry and warm for the duration of the workout.

Do not overdress. Though this may feel nice and comfortable at the beginning, you will sweat much more than you would otherwise, making your clothes wet. Wet Clothes = Cold Body. Generally speaking, if you feel slightly cool before starting your activity, you have dressed perfectly for the conditions.

Dress to your training plan. Hard workouts will require less clothing than easier workouts. If you are unsure how to dress, bring a shell jacket that can be used for your warm-up and cool-down, but can be easily taken off and stowed for the more difficult part of the workout.

Wear shades. In most cool or cold weather conditions, sport sunglasses will protect eyes from the bright sun reflecting off of the snow and prevent them from watering due to the cold or wind.

Keep it down. The down coat is king when it comes to cold environments and intermittent activities that involve stopping. A light-weight down coat is the perfect solution to keep you toasty during winter sports that incorporate periods of prolonged rest.

Staying on your feet and keeping them warm go a long way toward enjoying outdoor winter activities. Over-layering your feet will cause them to sweat, which can lead to cold toes. For cardiovascular-based sports, a single pair of warm, wicking socks will normally do. In very cold conditions or for gravity-based sports, use a double layer of socks.

A good trail running shoe provides extra traction for slippery surfaces and many offer waterproof features that help keep your feet dry. In areas with deep snow, a pair of light gators will keep the snow out of your shoes.

H2O. One of the biggest challenges for training in cold temperatures is avoiding de-hydration. While it may feel unappealing, drinking regularly during these lower temperature workouts is just as necessary as in warmer weather. Filling water bottles with lukewarm fluids will help to prevent them from freezing or being too cold to drink comfortably.

Plan your route ahead of time. Use a loop course to avoid getting too far away from home in the event something were to go wrong during your activity.

Avoiding frost bite and hypothermia is the most important consideration when preparing for cold weather activities. Make sure all of your skin is covered and carry an extra layer in case the conditions change during your workout.
The cold weather can bring a winter wonderland of training possibilities for the active person. With a little planning and knowledge, along with the right clothing, you will be amazed at how enjoyable the crisp air can feel. Almost as good as the well-deserved hot chocolate in front of a warm fire afterwards.

The gorge-fest is over, time to work it off.

2009-11-30T13:31:00.000-08:00

I hope everyone had a Happy Thanksgiving, and were able to spend some time with your loved ones. I had a fun 5 day weekend that went by way too fast. And if you can believe it, I hosted this year! Now that we have enough room at the new house, we had 7 guests over (plus the 3 of us made for 10 people!) I stuffed and roasted my turkey while Aaron fried his. I don't even want to know the calories we consumed, but I thought I would give you a little shock therapy as incentive to get your turkey to the gym!

Did you know, the average caloric intake on Thanksgiving Day is 6,000 calories? And did you know that 1 pound of fat consists of 3,500 calories? Wow. That is just too easy to gain 2 pounds in a day. The average American gains 7 to 12 pounds over the Thanksgiving and Christmas holidays.

You do your own math:

mixed drink, 250 calories
1 cup egg nog, 343 calories
1 celery stalk w/ cream cheese, 45 calories
1/2 cup mixed nuts, 440 calories
1 oz chips, 150 calories
1/2 cup jello w/ fruit, 120 calories
6 oz ham, 300 calories
6 oz turkey, 340 calories
1/2 cup stuffing, 180 calories
1/2 cup mashed potatoes, 150 calories
1/2 cup cranberry sauce, 190 calories
1/2 cup gravy, 150 calories
1/2 cup green bean casserole, 225 calories
1/2 cup sweet potatoes, 150 calories
1 dinner roll, 110 calories
1 pat butter, 45 calories
1 piece pecan pie, 480 calories
1 piece apple pie, 410 calories
1 piece pumpkin pie, 180 calories
1/2 cup whipped cream, 75 calories
1 turkey sandwich w/ cranberry and mayo, 450 calories

My total came to 4,068 calories, in which I will have to walk 40.75 miles to burn that off. See you on the trails!

If you would like me to give you a personalized fitness plan for the holidays, please contact me. This is what I love, This is what I do. What are you willing to do?

Consistent Effort

2009-11-24T10:15:00.001-08:00

Thank you for this poem Erin, I love it and truly believe in it!

Consistent Effort

If you make more progress than you thought you would, don't compensate by slowing down. You're doing great, so raise your expectations even higher and keep going strong.

If you fail to make as much progress as you had planned, don't get discouraged. Remind yourself of why you're making the effort, and re-commit to getting it done.

Consistent, purposeful effort will reliably bring the results you seek. On some days you'll move faster than on other days, yet every day you'll keep going forward.

Never forget that there is great power in small actions that are repeated again and again. Though the path may be long and winding and uneven, by continuing to put one foot in front of the other, you'll reach your destination.

Celebrate the small victories and learn from the small defeats. Then, keep on moving steadily toward the goal you've chosen.
Put the power of consistent effort to work. And each day, you'll bring new value to life.

Nov 19th, the Great American Smokeout day

2009-11-19T14:40:00.000-08:00

Did you jnow that today is the great Amrican Smokeout day? Well it is, and I wish my family and friends would quit smoking. It has so many negative effects. But you already know that. If you are a smoker, please seek the many resources that are available to you to quit. Do it for yourself. I know you can.

I don't need to go on about the consequences of smoking, but here are some benefits to quitting:

Health Benefits Quitting Smoking
When you take that last puff of a cigarette and are on your way to total freedom, there are many benefits that you will enjoy. Unfortunately, you may also feel as if you are leaving a bad symptom. However, keeping in mind your intense motivation to be free now, choose from the following list the health benefits you would like to start enjoying immediately once you stop smoking.
Hands and feet become warmer from improved circulation.
Blood pressure and pulse rate lower and approach normal.
Mouth and hair no longer smell of smoke.
Senses of taste and smell improve.
Cough disappears and phlegm production returns to normal.
Stamina increases significantly.
Energy level is higher.
Field of vision increases by 15 to 20 percent.
Risk of all diseases caused by smoking is reduced - emphysema, heart attacks, and cancers of all types.

Emotional Benefits of Being Free of Smoking:
You can now begin to sort out your emotional attachment to your “best friend” - the one who is betraying you. Your nicotine-drenched brain has made it difficult for you to evaluate your feelings about cigarettes.
You were forced to say you enjoyed them, because in all other matters you are a rational being. And why would a rational being who recognizes that smoking is unpleasant, irritating, and harmful do it anyway? Many people admit that they often smoke against their own will.
You have improved your self-image.
You have put yourself in charge of your life.
You have a feeling of accomplishment and self-respect.
You are becoming happier, less depressed.
Never again will you have to plan every activity around cigarette smoking.
Never again will you have to make excuses, or feel guilty about needing cigarettes.
Never again will you have to go back into the house to be sure all cigarettes are extinguished.
Never again will you have to take inventory of smoking paraphernalia before you leave your home or office.
Now you can hold on to the excitement of being a winner and bask in a sense of well-being.

Personal Social Benefits
In addition to the physical and emotional benefits, think of the social benefits that take place immediately after you quit smoking.
You now project an image of self-control that is not available to smokers.
Your house, car, and clothes don’t smell of cigarettes.
You will have more time to devote to family and friends.
You will not become a burden on your family members because of illnesses related to smoking cigarettes.
When smokers are confronted with the harsh reality of the problems - both health related and social - that their smoking habit brings for themselves and others, the majority admit that they have always intended to become non-smokers, but that there has always been an excuse to put it off to a “better time”.
All smokers’ energy levels are depleted because of lack of oxygen in the bloodstream. Oxygen levels decrease by about 15 percent when smoking, to be replaced by carbon monoxide.
When you become a non-smoker your energy levels will increase and your senses will be heightened, especially your sense of taste and sense of smell as your nasal passages clear.
When you become a non-smoker, both men and women experience significant and immediate health benefits of quitting smoking. The body systems begin to return to normal and the body immediately begins to repair the damage.

The following are the benefits of quitting smoking that follow are in accordance to the timeline before which the smoker has quitted smoking like:
After 20 minutes - Smoking causes increase in blood pressure. This high blood pressure is very harmful as it increases the danger of heart attack. But as soon as we quit smoking the risk minimizes and blood pressure rate becomes normal.
After 8 hours - Nicotine and carbon monoxide levels in the blood are greatly reduced; oxygen levels in the blood return to normal. The chances of a heart attack start to fall.
After 10 hours - Carbon monoxide (CO) level becomes half after 10 hours of quitting smoking. Carbon monoxide is one of the major pollutants that produce bad effects on cognitive skills and health. It also affects the oxygen, which is one of the most vital substances, which are necessary for survival. When the carbon monoxide level is high, it decreases intake of blood from lungs, which can lead to many serious problems. We increase our energy levels by smoothing the passage of oxygen as we restrict the carbon monoxide level by quitting smoking.
After 24 hours - If you successfully completed 24 hours, it is a marvelous starting, for the chain smokers that provides them strong bearing power, less level of tiredness after exercise and quick recovery.
After 48 Hours - When move to 48 hours from one whole day, it gives us a totally new experience as nicotine is removed from their body, which earlier has resulted in bad side effects by causing stomachache, vomiting and it also develops the probability of hypothermia.
After 72 hours - Bronchial tubes begin to relax; energy levels increase. Breathing becomes easier.
After 2-22 weeks - After 2 to 22 weeks of quitting smoking you will get rid of bad circulation and also of numerous other disorders like slow cold feet, skin healing, peripheral vascular disease (PVT), and Raynaud’s disease.
After 1 year - After you quit smoking for 1 year, you will reduce the risk of heart attack to half. According to the studies conducted in U.K, smoking results in around 20,000 deaths due to heart diseases (Smoking and Heart Diseases).
After 10 years - After reducing the danger of heart attack our good habit of quitting smoking results in minimizing the danger of lung cancer to half.
After 15 years - After 15 years person who once was chain smoker leads a healthy life as a normal man who has never smoked. At last the good habit has repaid back.

http://www.cancer.org/docroot/home/index.asp

Gobble gobble!

2009-11-18T12:59:00.000-08:00

Here are links to local Turkey Trot 5k's in the valley:

Draper: http://www.iutah.tv/event/view/145867

Cottonwood Heights: http://www.cottonwoodheights.com/Special%20Events.html#event3

Mill Creek: http://sports-am.com/events/index1479.htm

Downtown/Avenues: http://sports-am.com/events/index584.htm

Riverton: http://www.active.com/running/riverton-ut/snap-fitness-2nd-annual-turkey-run-2009

Now get to training and be extra thankful for your feast!

it's Tastey Tuesday and I have the munchies!

2009-11-17T10:05:00.000-08:00

More and more people today are starting to realize all the health benefits that nuts have to offer. From regulating your hunger to reducing your risk of experiencing cardiovascular disease, nuts are a great choice to include in your meals and snacks.

Luckily they are also easy to add and take no time to prepare making them a convenient choice for many. Trail mix is a great snack option for those who are participating in any type of long-duration runs or hikes as it provides a good deal of energy, is easy to eat and is lightweight to carry. It is also a great snack option for everyone else, however due to its calorie density nature, it is a smart idea to be particularly watchful of portion sizes.

Below are some trail mix recipes you can try. Remember that you can always omit some ingredients or add others in depending on what your particular diet calls for (low carb, high protein and so on).

Pecan Snack Mix
2 cups pecans
3 cups popcorn
3 cups cheese flavoured crackers
3 cups chex cereal
1 cup pretzels
4oz buttermilk salad dressing mix
1/3 cup olive oil
¼ cup raisins
¼ cup dried cranberries

First preheat the oven to 250 degrees. Next in a large bowl combine pecans, popcorn, crackers, pretzels, cereal and pretzels. In another bowl, mix together salad dressing mix and olive oil. Pour this mixture over the dry ingredients and toss well. Transfer the mixture into an ungreased pan and bake for about 30 minutes. Once finished, let stand for 5 minutes and then stir in the raisins and cranberries.
This recipe can be stored in an air tight Tupperware container if need be.

Fruit Filled Trail Mix
1 cup diced dried fruit (prunes, apricots, pears, apples, etc)
½ cup raisins
¼ cup dried cherries
1.5 cups unsalted sunflower seeds
1 cup peanuts

Mix all ingredients together in a bowl and enjoy. This is a super simple recipe that has plenty of carbohydrates and is the best choice for endurance athletes.

Spicy Pretzel And Nut Mix
1 tsp ground cayenne pepper
1 tsp lemon pepper
1 ½ tsp garlic salt
1 oz. package of dry Ranch-style dressing mix
½ cup vegetable oil
¼ cup olive oil
2 cups mini pretzels
½ cup salted peanuts
¼ cup barbeque flavoured peanuts

In a small bowl, mix together the cayenne pepper, lemon pepper, garlic salt and salad dressing mix and oils. Next, combine the pretzels and peanuts in a sealable bag and then shake well. Allow this bag to sit for approximately two hours, shaking at half-time before serving.

Sweet and Salty Mix
1 cup peanuts
½ cup almonds
½ cup pecans
1 ½ tbsp white sugar
2 tbsp brown sugar
1 tsp salt
½ tsp ground cinnamon

First preheat the oven to about 300 degrees F. When it's ready, place the nuts on a large baking pan and bake for about 10 to 12 minutes. Remove from the oven and let cool for about five minutes. While cooling, in another small bowl mix together both sugars, the cinnamon and salt. Transfer the nuts to a saucepan and sprinkle about ½ of the sugar mixture over them, while on medium heat. Once nuts are fully coated and heated, sprinkle on remaining sugar mixture, shake the pan to ensure all nuts are coated and then remove from the heat and let cool on a separate baking pan that is lined with wax paper. It is important to try and separate the nuts as much as possible so they do not begin sticking together.

So give any of these recipes a try next time you are looking for a heart healthy snack. Keep in mind that you will want to avoid trail mixes that call for a lot of added butter or sugar as this does add excess fat and simple carbohydrates that you do not want. Some is alright, but try and keep it to a minimum. When purchasing trail mix from the store, make sure you have a look at the ingredients because often they are high in saturated fats because of this reason.

Friday the 13th.....don't be fooled!

2009-11-13T08:57:00.002-08:00

There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled! Here are the Top 6 Fitness Myths and the Truths that debunk them:

Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.

Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.

Myth #2: Women who lift weights will bulk up.

Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

Myth #3: If you can’t exercise hard and often, there’s really no point.

Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!

Myth #4: Performing abdominal exercises will give you a flat stomach.

Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.

Myth #5: You will burn more fat if you exercise longer at a lower intensity.

Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.

Myth #6: No pain, no gain!

Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!

There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.

'tis the season....for sweet potatoes!

2009-11-12T09:12:00.000-08:00

I think we should celebrate sweet potatoes while they are in the peak of their season. Although they are a traditional holiday favorite, why not enjoy the great taste and nutrients of sweet potatoes throughout the year? Rich in beta-carotene (vitamin A), vitamin C, and vitamin B6, sweet potatoes provide you with powerful antioxidant protection against damage to cellular structures and DNA.

OVEN BAKED SWEET POTATO FRIES

INGREDIENTS
1 large sweet potato, peeled and cut into wedges
2 teaspoons canola oil
1/4 teaspoon salt
Pinch of cayenne pepper

PREPARATION
Preheat oven to 450°F. Toss sweet potato wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

NUTRITION
Per serving: 122 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 19 g carbohydrates; 2 g protein; 3 g fiber; 323 mg sodium; 429 mg potassium.

This one's for the brides

2009-11-11T14:31:00.000-08:00

9 To 12 Months Before
Determine who will officiate at the ceremony.
Select a wedding date and time.
Determine how many guests may attend.
Determine the type of wedding you want (size, formality, style, color scheme).
Establish a preliminary budget.
Select and secure a photographer.
Select a caterer if not already provided by the reception.
Select and secure your reception location.
Select and secure your ceremony location.
Select and secure your DJ / MC.
Begin choosing your wedding cake baker, videographer, and florist. Sign necessary contracts.
Pick out engagement ring with fiancé.

6 To 9 Months Before
Start compiling the guest list (inform your families to do the same).
Select the attendants for your wedding party.
Shop for the wedding dress, headpiece, veil, etc.
Start planning for honeymoon.
Register with a gift bridal registry in your favorite store.

4 To 6 Months Before
Consult with Sarah to customize your very own Get Fit to be Tied exercise program
Make appointments for a physical exam with your doctor/dentist.
Check requirements for marriage license in your state.
Shop for wedding rings.
Select and order the invitations and stationery.
Complete the guest lists..
Inform mothers to select their dresses.
Select and order the men's attire.
Finalize honeymoon details and make the necessary reservations.

2 To 4 Months Before
Start your personalized Get Fit to be Tied exercise program
Confirm the menu and catering details with the caterer.
Prepare all maps and directions for the ceremony and reception.
Buy a wedding guest book.
Set the dates and times with the officiant for the rehearsal.
Plan the bridesmaids' luncheon and any other parties (nah. let the bridesmaids do that!)
Finalize the florist details, photographer, videographer, DJ/MC, etc.
Arrange the necessary accommodations for out-of-town guests.
Plan a rehearsal dinner, time and place.
Confirm the wedding cake details with the baker.

6 To 8 Weeks Before
Keep up the good work with your Get Fit to be Tied program, call on Sarah for an assesment
Mail invitations and announcements.
Set appointment with photographer for your formal bridal portrait.
Select gifts for all your attendants.
Set appointments with any hairdressers and/or makeup artists.
Hire the limousine or other forms of transportation for the wedding.

4 To 6 Weeks Before
You are feeling pumped and your body is making a georgous transformation, take a photo!
Decide what your menu is going to be for the reception. Estimate the expected number of guests.
Buy a gift for the groom.
Schedule a final fitting for your gown so it can be ready for your formal bridal portrait. You may need to take it in a bit.
Purchase a going away outfit.
Pick up your wedding rings.
Purchase (borrow) all wedding accessories such as the ring pillow, goblets, garter belt, candles, etc.
Confirm florist details and delivery times.
Plan the seating for the reception as well as other details for the ceremony and reception. Start writing placement cards.
Make sure all bridesmaids' attire has been fitted.
Buy a gift for the bride.

2 Weeks Before
This is your final week on your Get Fit to be Tied program, and you look and feel like a million bucks!
Set up final consultation with your DJ/MC.
Make arrangements to have your wedding gifts moved to your new home.
Handle business and legal details such as name changes, address changes, etc.
Reconfirm your guests' accommodations.
Make sure all clothing and accessories for you and the bridal party are ready.
Get your marriage license and any blood tests which are needed.

The Week Before
Indulge in a yoga class to relive some stress and flaunt your new fitness level
Review any seating details with the ushers.
Make sure all wedding attire fits!
Finalize the seating arrangements.
Reconfirm your honeymoon reservations. Ensure you have any necessary plane tickets.
Start packing for your honeymoon.
Review all the final details with your photographer, videographer, etc.
Give a final head count to the caterer.
Delegate responsibilities to reliable individuals on your wedding day.
Wrap and present the wedding party gifts.
Finalize your rehearsal dinner arrangements or other plans.

The Day Before
Get a manicure or massage to relax yourself.
Stay with your family the night before and go to sleep early.
Review and rehearse all the details of your participants.

The Big Day
Make sure the best man and maid of honor sign the wedding certificate.
Allow yourself plenty of time to get dressed.
Enjoy your wonderful wedding and cherish each and every moment!!!
Be sure to eat properly.
Rest and relax with a good bath.
Prepare for your hairdresser and makeup appointments.

Be you

2009-11-10T20:26:00.000-08:00

I haven't posted in a couple days because I have taken a few days off, to enjoy the weekend and to celebrate Aaron's birthday. I love my husband; he is such a great person. Handsome outside and in. He has taught me so much about life and in turn teaches me about myself. Today, we went to the mall just to kill some time. He reminded me how ridiculous it is that people get so wrapped up in image and keeping up with everyone else. It reminded me how important it is to center yourself, and to embrace yourself and how unique you are as an individual. It also reminded me of a great quote I heard from my friend Suzanne, "don't waste time trying to be a second rate version of someone else; be a first rate version of yourself". It is so true! Don't look to please anyone but yourself. What have you done for yourself? What makes you happy? Are you the kind of person you truly want to be? Always be considerate of others, but never sell yourself short or do something you that doesn't make you feel like YOU.

Plyometrics

2009-11-06T11:53:00.000-08:00

Hey everyone!

It's Friday and a beautiful one at that! If you haven't already, get outside and enjoy the wonderful weather we are having in Salt Lake. The snow will be here soon, so strap on your sneakers and hit the trails, go to the park, or just take a walk around the block.

Last night I taught a really fun class that incorporated lots of plyometrics. Alot of people don't know what that is, or the benefits that are associated with plyometric training. So here are a couple Q&A's and exercises:

1) Q: What are plyometrics?

A: Plyometrics are any exercise where the muscle is contracted eccentrically then immediately, concentrically. In plain English, the muscle is stretched (i.e. loaded) before it is contracted. A good example is push-ups with a clap in-between each push-up. Your muscle (pectorals in this case) is elongated and loaded by the downward force of your body, then immediately you must contract the muscle to push yourself back up.

2) Q: Why do I care?

A: Because plyometrics is one of the best ways if not the best way to improve power. Power is similar to strength except you are adding the time factor. Therefore the relation of strength and speed is what we are talking about when we talk about power. A person who can perform a specific resistance movement, such as jumping, bench press etc., the fastest would be said to have more power in that movement. So what we are looking at is not just the contraction of the muscle, but how fast will it contract. It has been shown that a muscle will contract the fastest when it has been loaded. This is why you should be able to jump higher if you crouch down then immediately jump up than if you started in the crouch.

Lower body plyometric exercises:
Squat Jump
Tuck Jumps
Split Squat Jumps
Box Jump (lateral and horizontal)

Upper body plyometric exercises:
Push up with clap
Throwing a medicine ball (in the air, against a wall, slamming to the ground)

If you want to increase your speed and strength, try plyometrics! Call me or email me if you are interested in a plyometric training session.

Thought of the day....be yourself

2009-11-05T13:48:00.000-08:00

To be nobody but yourself - in a world which is doing its best, night and day, to make you everybody else - means to fight the hardest battle which any human being can fight; and never stop fighting.

- EE Cummings, poet

Wednesday Wisdom 11/4/09

2009-11-04T14:10:00.000-08:00

Today is a meaningful day for me, and so I am going to get a bit mushy on you today :)
9 years ago on this day, Aaron and I were in a very bad roll-over car accident. The incident taught me so much about myself, and about life in general; and I am guilty that sometimes I oversee the gifts I have been given. I just want to remind you of how important it is to stop and take a look at your life and to appreciate every single thing and every single person in your life. Every family member, friend, neighbor, teacher, nurse, doctor, acquaintence... even the strangers you meet who may have change your life in a way that you will never even know about. Every feature you have, skill you posses, quality you have, and ability you use. Be grateful for all the great things in life like the sun, earth, and mothre nature. Respect the people in your life who made you who you are today. Appreciate the things that you often take for granted, like the simple fact that you can walk and talk and laugh! Be the best person you can be! Be happy, be optimistic, be trustwothy, loving, and respectful. Be healthy! Be strong! Be silly! Be brave! Nothing you do is worth beating yourself up over. Learn from your past mistakes, and press on for a better brighter future. Don't underestimate the value of who you are and the people in your life. Never EVER take life for granted.

Tasty Tuesday!

2009-11-03T08:50:00.001-08:00

TACO SOUP

It's getting cold out there and the sun is setting early, so it seems the day is slipping away. Here's a recipe for a healthy comfort food that doesn't require much work, and the leftovers are great!

Quick note, try to get all Low Sodium or No Salt Added versions of the canned foods, and don't drain them, just open the can and pour everything into the pot.

1 - 2 lb extra lean ground turkey or beef
1 medium yellow onion, diced
1 can diced tomatoes
1 can black beans
1 can pinto beans
1 can whole kernel corn
1 can diced green chilies
1/2 package low sodium taco seasoning
1/2 cup water

Brown the meat and onion in a skillet, drain and transfer to stock pot, add the remainder of the ingredients and simmer for 30 minutes.

Wasn't that easy?

Serve in a bowl with a dallop of fat free sour cream and fresh slices of tomatoes and enjoy!

Manic Monday!

2009-11-02T11:52:00.000-08:00

It's just one of those days. I think that being daylight savings time and a full moon; there is something in the air that is putting me in a funk. I hope the rest of you are feeling better, but I plan on going for a nice long walk after work, through the fallen leaves. I wonder how many candy wrappers I will see along the way! If you are feeling the same as me today, I suggest you take a walk as well. Think of how much fun Halloween used to be as a kid and what traditions you have. Be grateful for your ability to move and appreciate the beauty that surrounds you. If you are in too deep of a funk to get out; then here are a few alternatives:

*commit a random act of kindness and make someone else smile
*read an uplifting book
*watch a funny movie
*try a new healthy recipe
*take a nice warm bath

We all have days like this and are allowed to just relax and reflect every once in a while, but take care of yourself and do what needs to be done to lift your spirits and then return to your happy usual self soon.

Thirsty Thursday!

2009-10-29T09:53:00.000-07:00

There are so many things to consider when switching to a healthy lifestyle. But the #1 thing you can do is also the most simple, affordable, and beneficial; drink more water!

Health benefits of drinking water
regulate appetite
increase metabolism
boost energy levels
less water retention
alleviate some headaches
help reduce blood pressure
help reduce high cholesterol
ease joint pain
decrease in risk of some cancers
less chance developing kidney stones
release toxic waste products
improves skin

Try this little trick when hunger strikes; have a glass of water! Even before a planned meal. It will fill you up and prevent you from overeating.

Cheers!

Tasty Tuesdays (belated)

2009-10-28T11:40:00.001-07:00

Every Tuesday I will post a recipe, but this one is too good to wait until next Tuesday, and besides, we all deserve to indulge a bit on Halloween!

Pumpkin Chocolate Cookies:

1 package spice cake mix
1 15 oz. can pure pumpkin
1/2 cup mini semi sweet chocolate chips

Directions:
Combine all ingredients and mix well. Drop spoonfuls onto a non stick cookie sheet. Bake at 350 degrees for about 20 minutes.

Since this recipe doesn't call for any butter, oil or eggs, they are low in fat! But just keep it to a few cookies and savor every bite. Remember, everything in moderation...

Wednesday wisdom, "Find the time"

2009-10-28T08:58:00.000-07:00

Exercise (physical activity) is such an important element to a long, happy, healthy lifestyle. There are so many benefits! Here are a few:

Reduces stress
Helps you manage and maintain a healthy weight
Increases fitness level
Helps build and maintain bones, muscles, and joints
Builds endurance and muscle strength
Enhances flexibility and posture
Lowers risk of heart disease, colon cancer, and type 2 diabetes
Helps control blood pressure
Reduces feelings of depression and anxiety

Physical activity and nutrition work together for even better health. Being active increases the amount of calories burned. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less.

Some types of physical activity are especially beneficial:
Aerobic activities – speeds heart rate and breathing and improves heart and lung fitness. Examples are brisk walking, jogging, and swimming.
Resistance, strength building, and weight-bearing activities – helps build and maintain bones and muscles by working them against gravity. Examples are carrying a child, lifting weights, and walking.
Balance and stretching activities – enhances physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and t’ai chi.

All you need is at least 30 minutes of exercise 5-7 days of the week. So make the time for it! Whether it be first thing in the morning, during your lunch break, of after work. Find what time of day works best for you and stick to it! The benefits far outweigh the guilt of skipping a workout.

Back in business

2009-10-28T08:38:00.000-07:00

Hello all!

I apologize for being in hiatus for a while. I have been busy at work, moved into a new home, chasing after my 1 1/2 year old and have re-upped my Personal Fitness Trainer certification.

I would like to begin posting frequent health/fitness/motivational tips for all to benefit from, so please be sure to check in frequently to hear my words of wisdom, for what it is worth to you.

Thank you everyone for your support!

Sincerely,
Sarah Penrod

Getting started

2009-02-06T08:06:00.001-08:00

Hi everyone!

My name is Sarah. I am in the process of starting up a business "Get Fit to be Tied", customized personal fitness training programs for brides-to-be. I want to help women look and feel fabulous on their wedding day. What bride doesn't want this? With my passion for fitness and knowledge of what it takes to achieve such goals, I will help you on your way to looking gorgeous in your wedding gown on the day you tie the knot!

First, I need to get the basics out of the way; trademarks, business licensing, logos, website, publishing, and so forth. I have already created my email sarah@getfittobetied.net so send me an email if you'd like. Otherwise, check back in frequently to get updates on my progress.

Thanks for your interest and support.