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! ;-)

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. :-)

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!!!

1.Lunges
2.Squats
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 www.brendabryan.net to find out all about it!

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.
                                           

Yoga

Brisk Walking

Swimming

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 @ sarahlowefitness@yahoo.com

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 MTV.com for the top ten music picks of the week.


Please email me @ sarahlowefitness@yahoo.com regarding any fitness questions you may have

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 @ sarahlowefitness@yahoo.com

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 sarahlowefitness@yahoo.com

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
sarahlowefitness@yahoo.cm