Monday, September 13, 2010

How Big is Your But???!!!

But I don't have time...

But I work all day...

But I don't have the energy...

Many of us are lacking motivation for various reasons.What is Motivation ?---that which gives purpose and direction to behavior. We're looking for something to drive us, push us, inspire us!

Here are a few tips on how to create your motivation:

Goals: Be reasonable! Most people set unrealistic goals ( I want to lose 50 lbs in 1 week!!!)--Ummm...yea right.  Set daily goals such as, " I'm going to walk 20 minutes today." or weekly such as " I will exercise a minimum of 3 days this week."

Preparation: Have what you need to follow through with your workouts. Jump rope, Gym membership, prepare your meals for that day, etc...

Discipline: Find ways to make your workout a habit..just like brushing your teeth. If you're a morning person, exercise in the morning. If you prefer being indoors, join a gym. If you are really cold, throw your clothes in the dryer to warm them up before you jog.

Commitment: Spend a few minutes each day or morning re-evaluating your goals. Being healthy is a decision we make every day--not just once. Post encouraging quotes around the house to keep you motivated to stay on the right track.

Having Fun: Be silly! Getting bored with your normal jog?--Jump in the pool with your clothes on when you finish up. Try doing a new Zumba or kickboxing class.

Reward Yourself: This is my favorite step! It might be something small such as treating yourself to a spa day at Spa Sydell, or a trip to your local Borders bookstore.

Thursday, July 8, 2010

Benefits of Jumping Rope

Did you know that jumping rope is one of the most effective forms of cardio exercise? Jumping rope can burn up to 1,000 calories per hour! Its fun, effective, easy to learn, inexpensive, and portable. Jumping rope tones all the muscles in the entire body, therefore developing long lean muscles in all the major muscle groups---upper and lower.

Ready to get your workout "jump started" ???

Grab a jump rope and you'll burn tons of calories, gain agility, improve balance, and speed up weight loss.

Click below for a list of jump rope workouts you can try at home:

Friday, April 30, 2010

Better Way to Eat a Burger

Skip the Mayo!!!

Burger's contain enough fat as it is. We often add more than 100 calories by just adding mayonnaise. Avoid the white stuff and opt for the more colorful condiments, such as ketchup or mustard. Even using a smear of barbecue or steak sauce is a much better choice.

Thursday, April 22, 2010

Eat Your Veggies!

I love green beans! A client and I were talking a few days ago about our favorite vegetables, and green beans are absolutely one veggie I can't live without. How do I prefer it cooked? Steamed, no salt, no butter, just plain. As our conversation was coming to a close my client said, " I wish I had time to eat as healthy as you, Sarah...but with work, kids, and all the other added stresses I barely have time to squeeze in a daily workout, much less eat my veggies". I then told her about a fabulous option for eating healthy.

Your average American doesn't get the proper amount of vegetables in their diet each day. A society that is hung up on Mcdonalds, Burger King, and Chic-fil-a doesn't have time anymore to eat healthy. But I've found a secret---Green Giant Fresh Valley Steamers. It couldn’t be any easier to prepare these! They just go straight from the freezer to the microwave, you don’t have to even open the package. They come in so many different varieties such as broccoli and cheese, whole grain beans, and fresh cut green beans! :-)

Fresh from the garden--or supermarket, is my favorite way to go. But for those of you who live a busy life and feel as though you don't have time to eat healthy, this may be a much better option than ordering drive-thru for family dinner each night! :-)

Tuesday, April 20, 2010

Exercise Helps Reduce Stress

I don't know about you, but my stress level is at its max during these tough economic times. Whether it be from work, finances, family & kids, or all of the above, stress is at its absolute high!  Here are my top 3 tips for de-stressing. They work for me, so give'em a try! ;-)

1. Exercise!!! --- Of course this is at the top of my list! ;-) You've heard the term "runners' high"...exercise increases the release of endorphins (happy brain chemicals). And because exercise helps with fatigue, your body can better cope with stress.

2. Eat a balanced diet --- Just like a campfire, our bodies need the proper fuel to function efficiently. If you put newspaper on a campfire it will burn out quickly. Put on a log and it'll take longer to burn off. Eat a cheeseburger and 1 hour later you'll be hungry and sluggish because it had zero nutrition or vitamins. Eat a balanced diet full of vitamins, minerals, and "all the good stuff" and your body can better manage stress.

3. Take a long, hot bath with candles --- Must I explain why this works! ;-)

Monday, April 19, 2010

Wii Fit Plus

Okay...Everyone has heard about the latest exercise crave by Nintendo called Wii Fit. But have you heard about Wii Fit Plus??? It has more activities and exercises! It is so much fun and I recommend it to anyone that is bored with their workout or wants to spice things up with their exercise routine. It is so personalized and can even check your Body Mass Index (BMI), your weight, balance, and so much more. It creates a workout to fit your needs and also keeps a progress chart with your daily, weekly, monthly results.

One additional comment I would like to make about the Wii Fit Plus is that it is a great motivator but you should also do a little extra working out on your own or with a trainer. Often times when we choose to workout on our own we tend to not push ourselves to the max. When you go to the gym or have someone to be accountable to it pushes you to workout harder than you would when no one is looking---at home. :-)

Tuesday, March 30, 2010

Best Butt Exercises

We all dream of having a backside like Kim Kardashian or Beyonce but lets face it, are we really working our bottom like we should? Here's a list of my Top 5 Butt Kickers. I guarantee these exercises will get your butt in the best shape ever---But don't just read about them...Get out there and do them!!!

3. Step Ups
4. Leg Raise
5. Jumping Rope

Yoga for Pooches

If anyone knows anything about me, they know that I am a huge dog lover. So when I heard about the latest exercise for doggies I couldn't pass up the opportunity to blog about it. It's called Yoga for Pooches , also referred to as Doga. I think it's great! Yes, when I first watched the video about about it on yahoo news ,I couldn't help but chuckle a little. But more than just exercise for pooch, it seems to me it would be a great bonding experience with your furry friend.

Want to learn more about this latest crave? Go to to find out all about it!

Monday, March 29, 2010

Fit & Pregnant

Myth: Exercising while pregnant will cause damage to the baby and increase the chances of birth defects.

Truth: As long as mommy-to-be is cautious and knows when and how to limit her activity, exercising and staying fit during pregnancy are great for both her and the baby.

Here are a few simple exercises mommy-to-be can do while pregnant. Please talk with your physician before engaging in any physical activity while pregnant. You will need medical clearance before adopting a regular workout routine.
Brisk Walking


Ricky Martin is Gay

Who didn't know this already???

I am so glad Ricky Martin has finally come out of the closet. Yes, when I was 14 I had a major crush on him (especially in the She Bangs Video!!!), but lets face it, we have all suspected this for so long. I am just happy that he has finally decided to be honest with himself and the public about his sexuality. Happiness is truly bliss. And when you cannot be fully honest with yourself and come to terms that "you are who you are no matter what", then you'll never truly be happy.

Congrats to Ricky Martin for having the courage to go public on something that so many are afraid to do!!! Maybe this will help encourage others to do the same. :-)

Dancing with the Stars

I love the new season of Dancing with the Stars on abc. The competition is high, featuring celebrities such as Kate Gosselin, Niecy Nash, Chad Ochocinco, Nicole Scherzinger and many more...

Who am I routing for??? Nicole Scherzinger. Yes, she is a dancer, but doing the cha-cha & ballroom dancing is totally out of her element.

Speaking of dancing....Dancing is a fabulous form of exercise! Almost any form of exericse can rev up your heart rate, tone muscles and burn calories.

Watch Dancing with the Stars Live! on abc Mondays and Tuesdays 8/7 c

email me @

Miley Cyrus Pumps Me Up

Music in a workout setting, whether at home or in the gym, increases the intensity of your workout pace. You know the good feelings you get when your favorite song comes on the radio? Same thing happens when you are working out....Your body naturally craves these good feelings, pushing you to workout harder.

Who's currently in my IPod ?

1. Miley Cyrus (Party in the USA)
2. Lady Gaga (Poker Face )
3. Jay Z (Love the duo with Alicia Keys!)
4. Timbaland & Justin Timberlake (Carry Out)
5. Rhianna (Rude Boy)

These are just a few of my favorites...Check out for the top ten music picks of the week.

Please email me @ regarding any fitness questions you may have

Tuesday, March 23, 2010

Aline-Most Advanced Insole

Hi everyone!

This past week I had the honor & privilege of working at the ING Marathon & Half Marathon at the Georgia Dome located in Atlanta. I worked a booth promoting a product called Aline Insoles-- initially I knew very little about. I arrived an hour early to learn as much as I possibly could about this "so-called" advanced insole. I learned that the majority of the population is truly running or walking in the wrong shoes....or shall I say....with the wrong support. You see...most people don't even realize that the reason their knees ache or back hurts is all because they do not have the proper support in their shoes. I learned that I tended to put more weight on the inside of my left foot which caused the rest of my body to be out of alignment. When your ankles aren't aligned with your knees, knees with hips, hips with back, etc...It causes the body to ache in several different places...primarily the knees, hips, back and so on...

Aline's suspension and support zones help guide your foot through its natural path of motion, aligning your body and reducing harmful slippage of the foot during forceful activities. Instead of being misdirected, your leg energy now translates into greater power and control.

Another way that I explained this insole ( in laymen terms : ) ) was like this : Your foot has a muscle in the middle...over time that muscle can become weakened by wearing shoes that aren't supportive...When this happens your body will shift your weight either to the inner or outer side of your foot ( Pronation or Supenation). This insole works to support and exercise that muscle in the middle of your foot that has lost its elasticity. Think of it as a work out for your foot. After a few days of wearing Aline Insole's, the muscle in the middle of your foot gains its strength and can now properly support and distribute your body weight accordingly.

Questions about this article? Email me @

Tuesday, March 16, 2010

Daily Tip

(me drinking water over soda! hahaha...)

No More Soda!!!

Soft drinks are directly related to weight gain. Anything that promotes weight gain can increase the risk of certain illness such as diabetes, kidney damage, weakened bones, lack of energy, dental erosion and much, MUCH more...Not to mention the fact that soda is a complete waste of your daily calories---often referred to as "empty" calories.

What are some tips for cutting back???

  • Keep a jug of water in the refrigerator at all times. When water is cold and easily accessible it makes drinking it more pleasurable.
  • Squeeze fresh lemon or lime in your water to add a little flavor.
  • Don't keep soda in the house! If it's not there, you can't drink it! :-)
  • Keep water bottles ready and easy for grab-n-go.

Give yourself a few days and you'll find that the craving for soda wont be near as bad as you once thought. Soda contains tons of sugar and caffeine...which can become addictive. If you experience headaches or certain withdrawals it may be best to slowly wean yourself off the soda by simply cutting back on your intake until you finally cut it out of your diet completely.

For more great tips please email me at

Monday, March 15, 2010

Daily Tip

Tip of the Day:

Speed it up!

High-intensity exercise increases the release of growth hormones, which drive fat to be used as fuel. It also causes your metabolism to stay elevated above its normal baseline, so you're burning more fat for several hours after your workout!

For questions about this posting please contact me at

Wednesday, March 10, 2010

Daily Tip

Tip of the Day

Eat Breakfast!

Breakfast jump starts your brain and energizes your muscles.

Make sure you are getting a combination of carbs and a bit of protein in your body ASAP.

Your brain is the computer for your entire body & it needs glucose to help you think clearly. Complex carbohydrates will provide this quickly and protein will help keep your energy levels steady, keeping you full until snack time for about 2-3 hours.

Want to know what the ideal morning mix is? Email me and I'll give you some great breakfast ideas! :-)

Tuesday, March 9, 2010

Daily Tip :-P

Tip of the Day!

Go ape over bananas!!!

Each banana has 422 milligrams of potassium. Sodium can cause your belly to bloat but potassium limits sodium in your body. :-)

Questions?....Please email me @

Monday, March 8, 2010

Daily Tip :-)

Tip of the Day!

Stand up straight!

If you slouch over, your belly will seem a bit larger. Standing up straight produces a "slimming effect" on your mid section that keeps your abs active, working them even when you are walking or sitting.

Questions regarding this post should be directed to Sarah @

Friday, March 5, 2010

Daily Tip

Tip of the Day:

Stay away from fried foods, cookies, cake, white bread & processed foods. These "goodies" will keep the extra pounds on you & hide your abs from view. A lot easier said than done I know! But you have to begin eliminating the junk. Choose fruit & whole-grain foods (not whole wheat) instead.

For more information regarding this post please email Sarah @

Thursday, March 4, 2010

Tip of the Day!

My clients are always asking for fitness advice. "How can I tone my mid-section?...How much cardio do I need?...How much water should I drink?".....The list goes on & on.... So....I've decided to start writing daily tips here on my blog. Some of the advice/suggestions may be small but can make a world of difference when trying to reach your fitness goals. Please continue to ask me any fitness related questions you may have...Heck!..You may just be featured on my blog! : -) Hope you all enjoy.

Tip of the Day:

Use olive oil & vinegar in place of your favorite salad dressing. Eating a salad can definitely be healthy but if you load it with too much dressing it can contain as many calories as a hamburger! Many studies have shown that people who consume olive oil have a lower chance of being overweight or obese. Now that's something to chew on!...:-)

Please email Sarah Lowe @ for any questions or comments related to this article

Wednesday, January 27, 2010

Georgia Athletic Club One Day Sale!!!

It's that time of year again...
Celebrate the New Year with a New You!!!
Get in Shape today at Georgia Athletic Club!
Come in today Wednesday, January 27th & take advantage of this One Day Sale!
$0 enrollment fee for the first 100 people who join!
Registar to win a 6 month Membership!
Some of the amentities included with membership are:
  • 24 Hour Fitness
  • Indoor Walking track
  • Free Weights
  • Circuit Training
  • Cardio Movie Cinema
  • Personal Training
  • Stand Up Tanning Bed
  • Super Lay Down Tanning Bed
  • Much, Much More!

Don't let another year pass you by!

Join Today!!!

Georgia Athletic Club

833 Patrol Rd.

Forsyth, GA 31029


Wednesday, January 13, 2010

Keep the Resolution to Get in Shape or Lose Weight

There is a good reason why losing a few pounds seems to always be at the top of the list of New Year's resolution's.

Each and every year men and women alike vow that this will definitely be the year to drop the pounds and get in shape. But not long after the cork pops and the ball drops, old habits sneak back in and resolutions are forgotten.

Baby Steps

If you've decided to make a fresh start understand that small, gradual changes go a long way toward keeping committed to reaching your fitness goals. Start small. It may be somewhat difficult to make it past the early-bird cardio sessions, but once you form good habits it'll be much easier to reach your fitness or weight loss goals.

Drink H2O and Plenty of it!
We've all been told how important water is in our diet. Having enough water along with a sensible eating plan is imparitive to getting into shape. When well hydrated, our bodies can sustain higher endurance levels while working out. Go with the old rule of thumb and you'll be just fine....a mimimum of 8 glasses each day. : )

Go Shopping
Keep your fridge stocked with healthy food and nutritious snacks--This serves as a reminder that you need to drive right past the drive-through! : ) Take all temptation away and throw out any junk that's haunting the cupboards.When shopping for groceries stay on the perimeter of the store for nutritious options.Most of the processed and junk food can be found in the aisles. If you solely buy nutritious food, that will be your only options at home and you'll reach your goals quicker.

Grocery Shopping Tips for the New Year

  • Shop from a list and try to stick to it.
  • READ FOOD LABELS VERY CAREFULLY--the calories listed on the label are per serving,
  • Choose veggies of all colors to get a variety of vitamins and minerals.
  • Replace white bread with whole-grain bread---not whole wheat!
  • Buy boneless skinless chicken breast--excellant source of protein.
  • Stock up on fruit--this will help satisfy your sweet tooth in a healthy way.
  • Eat before you shop to help prevent unhealthy impulse purchases.

Make 2010 the year you make good on your New Year's resolution!

For any fitness or weight loss questions/suggestions please contact Sarah Lowe at or by phone at 404.551.5979