AJC Peachtree Road Race

If there is one event in Atlanta that I get super excited about every year, it's The Annual Peachtree Road Race. I've been running this 10K for years and just found out the registration will be held March 15th. PLEASE mark this on your calenders because once again it is a lottery. For more information go to the AJC website at www.ajc.com/peachtree There are 60,000 participants, so chances are good to get in, but you must register online beginning March 15th.

Hope to see you all there! I'll be posting a few running tips between now and then.

sarahlowefitness@yahoo.com

10 Tips for Losing Weight Fast

1. Learn what a serving size is-  A serving of meat or fish should be about the size of a deck of cards. A serving of almost everything else should be able to fit in the palm of your hand. And always remember, when you are full, stop eating.

2. No more Soda - You can save an average of 43,000 calories per year by cutting this habit! It may be difficult to do, so if you find that you are struggling with kicking the habit completely, start by switching to diet sodas. I'm not a fan of diet drinks, however, they are  heck of a lot better than regular sodas.

3. Drink a glass of water before you eat a meal- Drink an 8-ounce glass of water prior to eating your meal & it will take the edge of your hunger.

4. Stop circling the parking lot for the closet space- You may even save time on the weekends when at the mall, by parking further. Park & walk people!

5. Take the stairs, not elevator- We've all heard this one before, but did you actually give it a try? I had a client lose 5 lbs. by taking the stairs at her apartment.

6. Avoid the middle of the grocery store- That’s where all of the processed foods are. Instead, try to stick to the edges of the grocery store, where the fresh produce, whole grains, and dairy are.

7. Don't skip breakfast- This is the meal that feeds your body through its most busy… and studies have shown that eating a healthful breakfast helps you lose weight faster. Make sure your breakfast contains plenty of complex carbs (a hearty bowl of oatmeal is the perfect example). If still hungry, you might add some protein (eggs) and vegetables.

8. Hire a Fitness Trainer- One-on-One trainers are more affordable than ever these days. Make sure they are Certified, professional, and that your personalities click.

9. Turn off the t.v. while eating- Turn off the tv and enjoy your meal in the peace and quiet. This will allow you to recognize when you are actually full.

10. Listen to your body- Our brain doesn't register that we are full until 15-20 minutes after eating, which is more than enough time to overeat. Slowwww down while eating, and as mentioned before, avoid distractions such as the tv. Sometimes we overeat because we are distracted.

Have fitness related questions? Email Sarah at sarahlowefitness@yahoo.com

Exercise for Seniors

As you grow older, leading an active lifestyle is more important than ever. Regular exercise helps older adults maintain health, prevent possible injuries, and boost energy. Many seniors are not sure where to start when beginning a new exercise routine. Here are a few tips when getting started:

1. Get medical clearance from your doctor- Inform your doctor that you are beginning a new exercise program. Be sure to ask if there are any exercises you should avoid.

2. Start Slow- If you haven't exercised in a while it can be harmful to do too much when first starting your routine. Take your time and go at your own pace. There are many people in exercise classes that are all on different fitness levels...They started somewhere, so don't feel embarressed if you can't do as much as they can. The important thing to remember is that you are there to take care of yourself, at whatever fitness level you are currently at.

3. Pay close attention to any ailments or discomfort- Exercise should not hurt! If you are having any discomfort, stop what you are doing. If the pain continues, consult you physician immediately.

Consider starting a fitness class in your area. Fitness Classes are great for Seniors! They provide fun, motivation , and accountability.

Contact Sarah at sarahlowefitness@yahoo.com for current fitness classes in your area.

Eat Hot Food, Lose Weight

Turn Up The Heat!

Studies have shown that eating spicy foods may help increase weight loss. Capsaicin, the chemical that causes heat in chili peppers, has been found to increase calorie expenditure for several hours. This speads up fat use and increases metabolism.


sarahlowefitness@yahoo.com

Boot Camps Coming Soon

Boot Camps Coming soon!!!

Details will be posted shortly!!! The camps will be in Buckhead.. So get ready! Break in your tennis shoes now & prepare to get fit for Summer!!!

Email me at sarahlowefitness@yahoo.com

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.

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:

www.fitnessmagazine.com/workout/arms/express/jump-rope-workouts/

www.fitnessmagazine.com/workout/cardio/no-treadmill/jump-rope-calorie-burner-workout/

www.fitnessrxmag.com/fitness/cardio/329-rope-jumping-passport-to-great-legs-strong-bones-and-a-healthy-heart.html

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.

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! :-)

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! ;-)