This morning while scrolling through my FB feed and skipping over basically everything because Facebook is dumb.
Anyways, I came across a Buzzfeed article and it hit the nail on the head about everything I believe in. No crash diets, no extremes, it's all about balance and making your lifestyle healthy as a whole.
I'm not saying you cannot eat carbs or enjoy a few beers or anything like that. Just read this article and see if it gives you a little more perspective on what I'm always preachin'
http://www.buzzfeed.com/sallytamarkin/all-you-drink-is-cranberry-juice-for-72-hours#.liDlqJxq2
I really do like Buzzfeed, they cover all the bases. Some articles make me laugh, some make me cry, some make me say 'OMG, ME TOO' way too often, but it's enjoyable. I appreciate when they post articles (such as the above) because it reminds me that I'm not the crazy one. :-)
Happy Fri-Yay!
xoxo
Sarah
Friday, November 6, 2015
Thursday, October 22, 2015
Ground Turkey is My Best Friend
I love ground turkey.
You can get it pretty lean and it's a great protein source. Now...what should you do with it!?
Tacos. Meatballs. Chili. Here you go!
Ground Turkey Tacos:
1 lb ground turkey
1/2 TBSP coconut oil or EVOO
1/2 cup chopped cilantro
1/2 tbsp chili powder
1/2 tbsp cumin
1/2 tbsp cayenne pepper spice
1/2 tbsp onion powder
Directions:
- Heat up your large pan, add coconut oil or EVOO
- Add turkey, breaking up with spatula or turner as it cooks
- once it's thoroughly brown, add cilantro, cook for one minute
- Turn off heat
- Add spices
BAM DONE.
- Use corn torillas, greek yogurt, fresh tomatoes, onions, etc. on top!
Turkey Meatballs
1 lb ground turkey
1/4 cup fresh basil
1/2 tbsp garlic powder
1 egg
1/2 cup whole wheat panko breadcrumbs
Directions:
- Mix everything together with your hands in one bowl
- Shape into medium sized meatballs
- baked at 325 F for 20 minutes
BOOM DONE
Turkey Chili
1-2lbs of turkey (depends on how much you want to make, go for more if this is going to be lunch all week!)
1/2 tbsp coconut oil or EVOO
1 large sweet onion (chopped)
1 large green pepper (chopped and seeded)
1 can black beans
1 can kidney beans
1 large can diced tomatoes (NO SUGAR ADDED)
1 can tomato paste (NO SUGAR ADDED)
1/2 tbsp garlic powder
1 tbsp chili powder
1/2 tbsp oregano
Directions:
- Heat large pan on stove, add oil
- Toss in the turkey, breaking up with spatula or turner
-Once browned, throw into a large pot with all the other ingredients
- Let cook until simmer
- Taste test for added flavor, sometimes I end up throwing more seasonings in there!
All done :)
Easy recipes that you can do in a half hour or less, now you have no excuses. Go buy some ground turkey and get to cookin' !!
- Sarah
You can get it pretty lean and it's a great protein source. Now...what should you do with it!?
Tacos. Meatballs. Chili. Here you go!
Ground Turkey Tacos:
1 lb ground turkey
1/2 TBSP coconut oil or EVOO
1/2 cup chopped cilantro
1/2 tbsp chili powder
1/2 tbsp cumin
1/2 tbsp cayenne pepper spice
1/2 tbsp onion powder
Directions:
- Heat up your large pan, add coconut oil or EVOO
- Add turkey, breaking up with spatula or turner as it cooks
- once it's thoroughly brown, add cilantro, cook for one minute
- Turn off heat
- Add spices
BAM DONE.
- Use corn torillas, greek yogurt, fresh tomatoes, onions, etc. on top!
Turkey Meatballs
1 lb ground turkey
1/4 cup fresh basil
1/2 tbsp garlic powder
1 egg
1/2 cup whole wheat panko breadcrumbs
Directions:
- Mix everything together with your hands in one bowl
- Shape into medium sized meatballs
- baked at 325 F for 20 minutes
BOOM DONE
Turkey Chili
1-2lbs of turkey (depends on how much you want to make, go for more if this is going to be lunch all week!)
1/2 tbsp coconut oil or EVOO
1 large sweet onion (chopped)
1 large green pepper (chopped and seeded)
1 can black beans
1 can kidney beans
1 large can diced tomatoes (NO SUGAR ADDED)
1 can tomato paste (NO SUGAR ADDED)
1/2 tbsp garlic powder
1 tbsp chili powder
1/2 tbsp oregano
Directions:
- Heat large pan on stove, add oil
- Toss in the turkey, breaking up with spatula or turner
-Once browned, throw into a large pot with all the other ingredients
- Let cook until simmer
- Taste test for added flavor, sometimes I end up throwing more seasonings in there!
All done :)
Easy recipes that you can do in a half hour or less, now you have no excuses. Go buy some ground turkey and get to cookin' !!
- Sarah
Wednesday, October 21, 2015
The HARSH truth
Let me start off this post with a warning, this blog post has been written with a lot of emotion and passion. Some of you may take offense to it and I'm going to say it right now, I'm not sorry. Sometimes the truth hurts.
SO here goes nothing...
If you aren't going to put in the work inside and outside of the gym, 24 hours a day, then you won't get the results you want.
You can go ahead and have a little pity party for yourself that you can't lose weight and you aren't seeing changes and that you're unhappy with yourself. Sure, go ahead. See if that helps. It won't.
As someone who is passionate about the health and fitness industry, it sickens me to see people who supposed 'want' to change and be healthy, not actually change and not be healthy.
Was it easy for me to get where I am? No.
Will it be easy for anyone else? No.
Did I want to quit at times? Yes.
Did I actually quit? No.
The difference between those who get results and those who don't is that the people who get results work their damn asses off 24/7. They meal prep, they avoid drinking, they push themselves at the gym, they do extra cardio, they don't eat junk, they skip the bread, they skip the sweets, THOSE are the people who get results.
Sure I have sweets and treats now and then, that's okay, it's called balance. But if you're not committed 100% to changing your health and fitness, there is no balance. If you eat one healthy meal a week, sure that's a good start but that's all it is. You need to be committed.
Do you realize there are people who want to help you? People who would love to show you new ways to exercise, new ways to meal prep, healthier options when it comes to food, just to educate you on how to actually see results? I am one of those people, and it KILLS me every time I have a client who isn't really 100% committed and ends of falling off track. I want my clients and friends and family to use my knowledge to gain there own. But they have to be hungry for change and motivated to change themselves.
You can't half-ass health or fitness, you'l never reach your goals. So until you can commit 110%, you will never reach your goals. That's the blunt truth.
I started following IIFYM AFTER I ate clean for a YEAR. I taught myself to eat wholesome food and cook new recipes THEN I treated myself ONCE a week, but it still wasn't binge eating. I didn't eat a giant burger and fries and a milkshake. I had a burger with a salad and a water. BALANCE.
I WANT TO HELP YOU. BUT YOU HAVE TO BE DEDICATED. YOU HAVE TO BE MOTIVATED. YOU HAVE TO REALIZE THAT THIS IS GOING TO BE HARD.
^That's not yelling that's stern talking.
Everyone has the right to be healthy, it's just up to you if you want to commit yourself to a healthy lifestyle. This process wasn't easy for me and it kills me to think people are just assuming I'm being a know-it-all or preachy when I talk about this subject, but I'm honestly not. I know how hard it is to be a 20-something with a bodyfat percentage over 30%. I know how it is to feel sloppy and uncomfortable in my clothes. I know how it is to dread going clothes shopping because I hate buying those big sizes. I've been there. I've done all that. I know how it is to feel anti-social because everyone is drinking Friday-Sunday. Sometimes even more often than that. It's all in your mindset and self control. It starts and ends with you.
If you ever need to talk or need me to shake some sense into you, email me! I am more than happy to give you a talkin' to.
- Sarah
Tuesday, October 20, 2015
The Dreaded Grocery Store
I don't know if anyone actually likes grocery shopping. I know I don't I spend way too much time trying to find a specific item for a goofy recipe I want to try and end up walking in circles for a half-hour.
BUT, we all need to eat AND everyone should know by now that fast-food isn't the greatest option even though it may be convenient. So you find yourself at the grocery store...
WAIT. BACK UP. REWIND.
Before going to the grocery store is even an action, before you even get in your car to drive to Meijer or Whole Foods or Marianos or wherever you shop, STOP.
Have you planned your meals for the week?
Have you written up a grocery list on items you need?
Have you categorized your list by section?
If the answer to ANY of the above question is NO, then you better hold your horses and prepare yourself for the grocery store.
First off, plan your meals/recipes.
Average week = 5-6 dinners and 2-3 lunch recipes. (for Ryan and I)
Easy to prepare lunches include salads, wraps, chicken breast, chicken salad, turkey chilli, etc.
Once you know what 2-3 meals you want to bring to work for lunch for the week, write down the items you need for them.
A well rounded meal will contain a lean protein source, carbs, and some fats. Veggies are your besties and fruits are really tasty but don't overload on them, they're like that friend that is really cool for 5 minutes and then you get sick of them.
I categorize my grocery list into three sections:
Fresh
Refrigerated:
Other:
Fresh = veggies, fruits, herbs, etc.
Refrigerated = eggs, almond milk, 2% or skim cheese, etc.
Other= tortilla shells, spices, sauces, dressings, whatever else you could imagine.
I categorize it this way to prevent walking in circles and forgetting things (even though it is inevitable)
Break your recipe ingredients up into those three categories on your list and then move on to your next recipe. This really only takes 10-20 minutes if you have an arsenal of recipes or use the Yummly app as frequently as I do :-)
What to avoid at the grocery store: anything with added sugar, high fructose corn syrup, more than 6 ingredients, frozen crap (toaster strudels, pizza rolls, frozen pizza, boneless buffalo wings, whatever else is in that god forsaken frozen section that is somehow labeled 'food')
Now you don't have to go crazy and cut out all your vices at once, but do it one item at a time. I still buy things with sugar in them, but I make sure that there's less than 10g of sugar per serving and only a few items I buy have sugar in them.
- I know I'm a psycho about reading labels and I will remain that way, READ THE LABEL. LOOK AT THE NUTRITION FACTS, If you want to know what exactly all that sh*t means on the back, ASK ME! I'd love to help.
- Keep your # of ingredients low on your foods. You don't need too much red #4 and sugardehydratedfatluctose (I made that up, but you get the point!)
- Buy as much FRESH as possible. Don't buy 12 tomatoes when you only need one, but buy more fresh ingredients than canned or boxed things. Fresh recipes are yummier anyways, FACT.
- Stick to lean meats, like ground turkey or chicken.
- Chicken sausage exists and it's AWESOME, just be careful of the added sugar
- I'm turning into an anti-sugar freak, I know. But I still like Reese's Pumpkins
- Use sales ads and store apps for coupons and discounts. I use MPerks through Meijer and save A LOT each trip.
- Once you stock up on seasonings, you're good for awhile. And I mean awhile. Don't buy the packet seasons, buy a bunch of the little plastic or glass jars of cumin, all spice, cayenne, oregano, chilli powder, whatever. Make your own spices blends! IT'S EASY, I PROMISE. Homemade taco seasoning is a piece of cake and the packets of it have way too much sodium.
*Disclaimer, I like sweets. I like donuts. But I don't ever buy anything to have in the house because if it's not readily there I won't eat it.*
If you have any questions about ANYTHING, email me! >>>> sarahpinksfit@gmail.com
- Sarah
BUT, we all need to eat AND everyone should know by now that fast-food isn't the greatest option even though it may be convenient. So you find yourself at the grocery store...
WAIT. BACK UP. REWIND.
Before going to the grocery store is even an action, before you even get in your car to drive to Meijer or Whole Foods or Marianos or wherever you shop, STOP.
Have you planned your meals for the week?
Have you written up a grocery list on items you need?
Have you categorized your list by section?
If the answer to ANY of the above question is NO, then you better hold your horses and prepare yourself for the grocery store.
First off, plan your meals/recipes.
Average week = 5-6 dinners and 2-3 lunch recipes. (for Ryan and I)
Easy to prepare lunches include salads, wraps, chicken breast, chicken salad, turkey chilli, etc.
Once you know what 2-3 meals you want to bring to work for lunch for the week, write down the items you need for them.
A well rounded meal will contain a lean protein source, carbs, and some fats. Veggies are your besties and fruits are really tasty but don't overload on them, they're like that friend that is really cool for 5 minutes and then you get sick of them.
I categorize my grocery list into three sections:
Fresh
Refrigerated:
Other:
Fresh = veggies, fruits, herbs, etc.
Refrigerated = eggs, almond milk, 2% or skim cheese, etc.
Other= tortilla shells, spices, sauces, dressings, whatever else you could imagine.
I categorize it this way to prevent walking in circles and forgetting things (even though it is inevitable)
Break your recipe ingredients up into those three categories on your list and then move on to your next recipe. This really only takes 10-20 minutes if you have an arsenal of recipes or use the Yummly app as frequently as I do :-)
What to avoid at the grocery store: anything with added sugar, high fructose corn syrup, more than 6 ingredients, frozen crap (toaster strudels, pizza rolls, frozen pizza, boneless buffalo wings, whatever else is in that god forsaken frozen section that is somehow labeled 'food')
Now you don't have to go crazy and cut out all your vices at once, but do it one item at a time. I still buy things with sugar in them, but I make sure that there's less than 10g of sugar per serving and only a few items I buy have sugar in them.
- I know I'm a psycho about reading labels and I will remain that way, READ THE LABEL. LOOK AT THE NUTRITION FACTS, If you want to know what exactly all that sh*t means on the back, ASK ME! I'd love to help.
- Keep your # of ingredients low on your foods. You don't need too much red #4 and sugardehydratedfatluctose (I made that up, but you get the point!)
- Buy as much FRESH as possible. Don't buy 12 tomatoes when you only need one, but buy more fresh ingredients than canned or boxed things. Fresh recipes are yummier anyways, FACT.
- Stick to lean meats, like ground turkey or chicken.
- Chicken sausage exists and it's AWESOME, just be careful of the added sugar
- I'm turning into an anti-sugar freak, I know. But I still like Reese's Pumpkins
- Use sales ads and store apps for coupons and discounts. I use MPerks through Meijer and save A LOT each trip.
- Once you stock up on seasonings, you're good for awhile. And I mean awhile. Don't buy the packet seasons, buy a bunch of the little plastic or glass jars of cumin, all spice, cayenne, oregano, chilli powder, whatever. Make your own spices blends! IT'S EASY, I PROMISE. Homemade taco seasoning is a piece of cake and the packets of it have way too much sodium.
*Disclaimer, I like sweets. I like donuts. But I don't ever buy anything to have in the house because if it's not readily there I won't eat it.*
If you have any questions about ANYTHING, email me! >>>> sarahpinksfit@gmail.com
- Sarah
Friday, October 16, 2015
Clean Chicken Salad + New Email
SO yesterday I did my usual food prep but I had a BUNCH of leftover shredded chicken...
SO I threw together a 'clean' chicken salad to have for the rest of the week.
It's simple and you DON'T have to be exact with the ingredients.
3 shredded chicken breasts
1 1/4 C. Greek Yogurt (Fage 0% is my fav)
a BUNCH of chopped green grapes
2 stalks of celery, chopped
4 green onions, chopped
1.5 TSP onion powder
1 TSP dill
MIX it all together and BAM, chicken salad, clean and full of PROTEIN.
I don't have the exact macros on this so my best suggestion would to be add it into MyFitnessPal under one of your own recipes.
You can always add more or less Greek yogurt and the other ingredients, I always have a taste test and add some or take some things out.
Crock Pot Shredded Chicken is EASY PEASY.
5-8 chicken breasts, fat trimmed, 1/2 c of water and throw them in the crockpot on low for 6 hours, BAM, easy chicken for the WEEK.
You can also add some flavors and seasoning in the crock pot, here are some of my favorites:
- Skinny Girl Balsamic Vinegar (No sugar, YAY!)
- Liquid Smoke
- Sugar Free BBQ sauce or low-sugar BBQ sauce (read yo' labels!)
- Honey and pineapple
I love new crock pot recipes and easy recipes so please share them with me!
I have a NEW email for all of you to reach me on because my emails were getting lost in the mix of my sales and specials and spam emails from everyone and their mother and every business I've ever signed up for and I was losing your emails in all of that.
SO my new email is sarahpinksfit@gmail.com
PLEASE email me with any questions or concerns or anything else you want to chat about!
- Sarah
SO I threw together a 'clean' chicken salad to have for the rest of the week.
It's simple and you DON'T have to be exact with the ingredients.
3 shredded chicken breasts
1 1/4 C. Greek Yogurt (Fage 0% is my fav)
a BUNCH of chopped green grapes
2 stalks of celery, chopped
4 green onions, chopped
1.5 TSP onion powder
1 TSP dill
MIX it all together and BAM, chicken salad, clean and full of PROTEIN.
I don't have the exact macros on this so my best suggestion would to be add it into MyFitnessPal under one of your own recipes.
You can always add more or less Greek yogurt and the other ingredients, I always have a taste test and add some or take some things out.
Crock Pot Shredded Chicken is EASY PEASY.
5-8 chicken breasts, fat trimmed, 1/2 c of water and throw them in the crockpot on low for 6 hours, BAM, easy chicken for the WEEK.
You can also add some flavors and seasoning in the crock pot, here are some of my favorites:
- Skinny Girl Balsamic Vinegar (No sugar, YAY!)
- Liquid Smoke
- Sugar Free BBQ sauce or low-sugar BBQ sauce (read yo' labels!)
- Honey and pineapple
I love new crock pot recipes and easy recipes so please share them with me!
I have a NEW email for all of you to reach me on because my emails were getting lost in the mix of my sales and specials and spam emails from everyone and their mother and every business I've ever signed up for and I was losing your emails in all of that.
SO my new email is sarahpinksfit@gmail.com
PLEASE email me with any questions or concerns or anything else you want to chat about!
- Sarah
Wednesday, October 7, 2015
Hump Day! Glute Program SALE
SALUTE YOUR GLUTES.
I don't know about you but I eat my oats and do my squats but that isn't enough these days. Glutes need more attention than just squats!
I'm here to help!
I've created an 8 week booty building program that incorporates various exercises to help form your glutes and lift them! Goal is to have your a shelf ass, got it!?
Interested? Email me at my NEW email, sarahpinksfit@gmail.com
I know I'm usually anti "fit" named accounts, but I was in a rush and shecooksshelifts was already taken, jerks. That's MY ish. But anyways, I made this email so I can keep every separate because a lot of inquiries and questions were going to my spam/junk folder and that IS NOT COOL.
I've been cooking a lot lately and SUCKING as taking pictures and posting recipes, I'm going to work on that this week and this weekend.
Questions/concerns/anything please email me or comment below!
- xox Sarah
Thursday, September 17, 2015
Easy Food Swaps
Eating Healthy Isn't Hard....But Learning How Can Be!
This morning as I was getting my meals together, I was thinking about the food and ingredient swaps I've made for healthier choices. So I decided to share some with all of you!
Swap This for That
Ground Beef to Lean Ground Turkey
Sour Cream to 0% Greek Yogurt
Milk to Unsweetened Almond Milk
Sugar to Stevia
Butter to Coconut oil or Olive oil
Cheese to 2% Cheese or Low-Fat Cheese
French fries to oven baked sweet potato fries
Juice to water (juice is just empty calories!)
Potato chips to veggie chips/veggies straws
Jams/Jelly to 100% Fruit Spread or preserves
White rice to brown rice
Brown rice to Quinoa
Regular Pasta to Quinoa pasta
What are some of your favorite healthy food swaps!? Share them with me and I'll add them to this blog post!
I've also become very custom to reading food labels. For example in sauces, read the ingredients label! You'd be surprised how LONG some ingredients lists are for a tomato sauce... You want your food labels to be short and sweet.
Organic Pasta Sauce by Wild Oats vs Bertolli Food Label
8g of sugar difference in these sauces! That's a lot when it comes to sugar. No, you don't have to cut out sugar completely if you don't want to but it's always better to read labels and make your decision wisely. The ingredients on these two products are pretty similar, except the 'organic' brand has organic ingredients (well, duh Sarah)
ALWAYS Read the labels! A quick glance at a few products and you can make an education choice. If you need help reading labels or have any questions, let me know! It's okay to buy packaged foods, I get it, it's easier than making your own sauces and jams and yadda-yadda. But you CAN make smarter choices! Also, follow the serving sizes, makes a WHOLE world of difference. Measure EVERYTHING accurately every time and you'll lose unnecessary weight easy-peasy.
I hope you all have a GREAT Thursday and PLEASE comment or e-mail me your FAVORITE food swaps!
xoxo
Sarah
This morning as I was getting my meals together, I was thinking about the food and ingredient swaps I've made for healthier choices. So I decided to share some with all of you!
Swap This for That
Ground Beef to Lean Ground Turkey
Sour Cream to 0% Greek Yogurt
Milk to Unsweetened Almond Milk
Sugar to Stevia
Butter to Coconut oil or Olive oil
Cheese to 2% Cheese or Low-Fat Cheese
French fries to oven baked sweet potato fries
Juice to water (juice is just empty calories!)
Potato chips to veggie chips/veggies straws
Jams/Jelly to 100% Fruit Spread or preserves
White rice to brown rice
Brown rice to Quinoa
Regular Pasta to Quinoa pasta
What are some of your favorite healthy food swaps!? Share them with me and I'll add them to this blog post!
I've also become very custom to reading food labels. For example in sauces, read the ingredients label! You'd be surprised how LONG some ingredients lists are for a tomato sauce... You want your food labels to be short and sweet.
Organic Pasta Sauce by Wild Oats vs Bertolli Food Label
8g of sugar difference in these sauces! That's a lot when it comes to sugar. No, you don't have to cut out sugar completely if you don't want to but it's always better to read labels and make your decision wisely. The ingredients on these two products are pretty similar, except the 'organic' brand has organic ingredients (well, duh Sarah)
ALWAYS Read the labels! A quick glance at a few products and you can make an education choice. If you need help reading labels or have any questions, let me know! It's okay to buy packaged foods, I get it, it's easier than making your own sauces and jams and yadda-yadda. But you CAN make smarter choices! Also, follow the serving sizes, makes a WHOLE world of difference. Measure EVERYTHING accurately every time and you'll lose unnecessary weight easy-peasy.
I hope you all have a GREAT Thursday and PLEASE comment or e-mail me your FAVORITE food swaps!
xoxo
Sarah
Monday, September 14, 2015
My Blog Got a Face Lift
Happy Monday!
I decided to change up my lame-ass blog template to something a little more... 'Sarah'
My favorite color is pink.
I think you can tell by this wallpaper alone.
I hope you all had a wonderful weekend and stayed (somewhat) on track with your diet and exercise. Much too often when I say 'diet' people assume I'm talking about some crazy calorie deficit fad that has been on Dr Oz or Facebook. Nope, I'm just talking about the actual definition of diet:
diet1
[dahy-it]
noun
1.
food and drink considered in terms of its qualities, composition, and it's effects on health.
That's it. Plain and simple. Don't get caught up in some fake success story or what you see on social media. See what works for you. That could mean clean eating or flexible dieting. Either way you'll still be getting a generous amount of nutrients that your body needs to function.
I've seen 'eat for your blood type' 'low-carb' blah blah blah blah. What happened to eating food and being happy? Stop trying to confuse yourself and just learn to read the back of food labels and buy fresh as much as possible. Meal prep, and ENJOY.
I swear it's easier than you think. Sundays are my dedicated days for meal prep and they hold me over for breakfasts/lunch and sometimes even third meal for the entire week. Sure, I'll have a cheat snack or meal, and make something different for dinner. But having that food available to eat makes me less likely to binge or buy food. Simple meal prep can go a long way, don't try to follow some crazy diet. Just eat.
- xoxo
Sarah
Monday, September 7, 2015
Undereating
SOOOO many people 'undereat', in my opinion.
I'm not talking eating disorder level of under-eating, but eating less than your body needs to work properly level of under-eating. So many friends/clients/coworkers tell me that they had a piece of toast for breakfast and a piece of chicken for lunch.
WHAT. That's like 200 calories!
That is NOT enough for your body or brain to function properly. I'm not necessarily saying everyone should eat 2,000+ calories a day, but less than 1,500 a day is doing more harm than good. Instead of feeding your body nourishing foods to use a fuel, you're barely feeding your body enough to stay awake and get by. That is why fat is being stored in your body over time. Eating less and not losing weight does not surprise me AT ALL.
Sure, you need some sort of caloric deficit to lose weight, but not a 1,000 calorie deficit.Your body needs nutrient dense foods. Lean meats, whole grains, veggies, fruits, nuts, etc. Not a piece of bread. That is doing jack-shit for your body and your metabolism.
Your body is a MACHINE, you need to fuel it PROPERLY. Less booze, more protein. Less sugar, more fiber and minerals. Quit drinking BS shakes, detox juices, and powders and start eating wholesome FOOD. FOOD FOOD FOOD. If someone was writing a blog and telling me to eat more, I would, that's for sure.
Too many people buy into fad diets that aren't even that great for you. Best detox? Drink a gallon of water every damn day. Cut out the booze, eat lean meats paired with veggies, eat eggs and egg whites, cut out the sugar from your morning coffee, and BOOM, detoxed.
I give all my clients a sample grocery list with a shit ton of options for their proteins, fats, and carbs. Sure, I allow them a cheat meal here and there, but not every day! I want my clients to become educated on what they're eating, to read a food label, and to realize that a lot of packaged foods have so much crap in them that is unnecessary to consume.
I'm not perfect, I still enjoy wine, cupcakes, and my occasional donut. I know that now that it is pumpkin season, I'm screwed because I love myself a nice PSL. I also love apple cider donuts, BUT I use them as a treat and know that I'll still keep eating clean 80/20.
Enjoy yourself, but balance is key.
And for Heaven's sakes, eat some damn food and stop depriving your body of the nutrients it very well needs.
- xoxo
Sarah
I'm not talking eating disorder level of under-eating, but eating less than your body needs to work properly level of under-eating. So many friends/clients/coworkers tell me that they had a piece of toast for breakfast and a piece of chicken for lunch.
WHAT. That's like 200 calories!
That is NOT enough for your body or brain to function properly. I'm not necessarily saying everyone should eat 2,000+ calories a day, but less than 1,500 a day is doing more harm than good. Instead of feeding your body nourishing foods to use a fuel, you're barely feeding your body enough to stay awake and get by. That is why fat is being stored in your body over time. Eating less and not losing weight does not surprise me AT ALL.
Sure, you need some sort of caloric deficit to lose weight, but not a 1,000 calorie deficit.Your body needs nutrient dense foods. Lean meats, whole grains, veggies, fruits, nuts, etc. Not a piece of bread. That is doing jack-shit for your body and your metabolism.
Your body is a MACHINE, you need to fuel it PROPERLY. Less booze, more protein. Less sugar, more fiber and minerals. Quit drinking BS shakes, detox juices, and powders and start eating wholesome FOOD. FOOD FOOD FOOD. If someone was writing a blog and telling me to eat more, I would, that's for sure.
Too many people buy into fad diets that aren't even that great for you. Best detox? Drink a gallon of water every damn day. Cut out the booze, eat lean meats paired with veggies, eat eggs and egg whites, cut out the sugar from your morning coffee, and BOOM, detoxed.
I give all my clients a sample grocery list with a shit ton of options for their proteins, fats, and carbs. Sure, I allow them a cheat meal here and there, but not every day! I want my clients to become educated on what they're eating, to read a food label, and to realize that a lot of packaged foods have so much crap in them that is unnecessary to consume.
I'm not perfect, I still enjoy wine, cupcakes, and my occasional donut. I know that now that it is pumpkin season, I'm screwed because I love myself a nice PSL. I also love apple cider donuts, BUT I use them as a treat and know that I'll still keep eating clean 80/20.
Enjoy yourself, but balance is key.
And for Heaven's sakes, eat some damn food and stop depriving your body of the nutrients it very well needs.
- xoxo
Sarah
Wednesday, September 2, 2015
HUMP Day!
It's HUMP DAY!
SO I'm going to try something new, each week I will post 2 glute focused exercises for you to try. If you're interested in a complete glute program, email me!
Try those out your next leg or glute day and let me know what you think! Both of those exercises focus on your gluteus medius (the middle of yo' ass)
It's important to work all the muscles in your glutes, and that means not just doing endless amounts of squats. #EducateYoself
I actually train legs twice a week, with a specific glute day because there are way too many muscles in your legs and booty to hit in one day. What does your current leg routine look like? Ready for a change up? Let me help you!
SO I'm going to try something new, each week I will post 2 glute focused exercises for you to try. If you're interested in a complete glute program, email me!
Glute Bridges on Leg Extension Machine
3 sets of 10
Single-Leg Sit Squats
3 sets of 10
Try those out your next leg or glute day and let me know what you think! Both of those exercises focus on your gluteus medius (the middle of yo' ass)
It's important to work all the muscles in your glutes, and that means not just doing endless amounts of squats. #EducateYoself
I actually train legs twice a week, with a specific glute day because there are way too many muscles in your legs and booty to hit in one day. What does your current leg routine look like? Ready for a change up? Let me help you!
Lately, I've seen a lot of people who want to get started but don't know where the hell to start. Honestly, getting started and into the routine is probably the hardest part. Most people start and are OK for about a week or two, maybe even a month. After that, they fall off the face of the earth and don't go to the gym or workout ever again. THAT is where the motivation falls off the face of the earth. What fixes this?! Having a PLAN. Fail to plan, plan to fail. It's as simple as that.
To obtain a plan you need to be properly educated. A personal trainer or online coach can help you. Personal training and online coaching isn't all about the money. If you find the RIGHT trainer or coach, they will be more motivated to help you by your goals and own motivation than the money!
Speaking for myself, I can say that I love helping people get into the gym and get fit more than anything. I don't charge crazy rates for my programs and coaching and I provide help whenever my clients need it. But I hold my clients accountable too, they need to make sure they're checking in and staying on track. It's a two-way street and to make it work, both sides have to be committed and dedicated. I want to help you, I want to help you succeed. I want you to learn and become educated about yourself and your body. I want you to reach your goals and go beyond.
PLEASE feel free to email me with any questions or concerns. I can give you ideas of what I can do for you and pricing that would work to fit your budget!
- sarahpinks@yahoo.com -
- xoxo Sarah
Friday, August 21, 2015
FRI-YAY
It's FRI-YAY!
My wild and crazy Friday includes catching up on emails and writing programs and maybe a movie on the couch later before my 9:00pm bedtime. #Grandma
So I'm going to leave you with some weekend tips so you don't ruin all of your week's hard work on a weekend, which is SOOOO easy to do.
1. Limit your cheats. This doesn't mean: DON'T HAVE ANY FUN. It means, control yourself. If you want to have a couple cocktails, make sure you're very well hydrated before, during, and after, Also, don't go crazy on the carbs, have a big juicy burger without the bun or have some gluten free pizza with sugar free sauce. BE SMART, you won't regret it.
2. Hydrate. Don't neglect your gallon because it's the weekend! DRINK UP.
3. SLEEP. Let your body recover but do not be a lazy bum.
4. GO TO THE GYM. Or go outside and walk/run/skip/hop whatever works for you.
5. Seize the day. Life is short. Don't waste it being lazy.
I've recently lost a friend of mine and unfortunately it reminds me to make sure I live every day to it's fullest. Never waste time on worries, but to live in the moment and love with everything I've got. Make sure you do the same. Don't settle with yourself. Be the best possible version of you.
You have ONE life. Make it the best one you could ever imagine. Give your body the exercise and nutrients it needs to run properly. Health and fitness is the key to life. With a healthy mind and body, you can live an active life and live with a new-found purpose.
Sorry to be preachy, I just want to share my current thoughts.
TGIF. Go give your loved ones a huge hug and tell them how much you love them!
xoxo
- Sarah
My wild and crazy Friday includes catching up on emails and writing programs and maybe a movie on the couch later before my 9:00pm bedtime. #Grandma
So I'm going to leave you with some weekend tips so you don't ruin all of your week's hard work on a weekend, which is SOOOO easy to do.
1. Limit your cheats. This doesn't mean: DON'T HAVE ANY FUN. It means, control yourself. If you want to have a couple cocktails, make sure you're very well hydrated before, during, and after, Also, don't go crazy on the carbs, have a big juicy burger without the bun or have some gluten free pizza with sugar free sauce. BE SMART, you won't regret it.
2. Hydrate. Don't neglect your gallon because it's the weekend! DRINK UP.
3. SLEEP. Let your body recover but do not be a lazy bum.
4. GO TO THE GYM. Or go outside and walk/run/skip/hop whatever works for you.
5. Seize the day. Life is short. Don't waste it being lazy.
I've recently lost a friend of mine and unfortunately it reminds me to make sure I live every day to it's fullest. Never waste time on worries, but to live in the moment and love with everything I've got. Make sure you do the same. Don't settle with yourself. Be the best possible version of you.
You have ONE life. Make it the best one you could ever imagine. Give your body the exercise and nutrients it needs to run properly. Health and fitness is the key to life. With a healthy mind and body, you can live an active life and live with a new-found purpose.
Sorry to be preachy, I just want to share my current thoughts.
TGIF. Go give your loved ones a huge hug and tell them how much you love them!
xoxo
- Sarah
Tuesday, August 4, 2015
Back2School Training Programs!
Back to School, Back in Shape Training Programs
EXCLUSIVE for the month of August, I’m offering custom 8 or
12 week fitness programs for college students, graduate students, recent grads, or anyone who wants to get a jump start on their fitness
These programs with be CUSTOM for your fitness level,
beginner, intermediate, or expert just looking for more of a challenge. This
way, ANYONE can sign up for a program.
Summer is coming to an end, and there is NO better time than
NOW to get yourself back in shape and back on a regular schedule. School can be
consuming so I want you to be able to let out any negative energy at the gym
either before or after class AND get AWESOME results.
I’ve been in your position, college is hard to find balance.
However, the sooner you find balance, the better you’ll be in the long run.
Schedule and hour of your day out for the gym, come on, anyone can do that! Are
you ready?!
8 week programs: 2 parts, each 4 weeks long = $60
12 week programs: 3 parts, each 4 weeks long = $80
ADDITIONAL BOOTY
BUILDING SERIES = $25
The way this works, is that if you are interested, contact
me via email: sarahpinks@yahoo.com I
will then discuss your goals with you, help you find the best options, and send
you a survey to determine your skill level and equipment available.
If you have any additional questions, PLEASE contact me at sarahpinks@yahoo.com with the subject
line: BACK2SCHOOL FIT
xoxo - Sarah
Tuesday, July 28, 2015
NASHVILLE
Hey everyone!
Quick update on me!
So not too much has been going on, even though August will be a busy month for me. Work is taking off and I've been pretty busy with that. So far I've been slacking on getting PT certified which I need to get on that ASAP. I'm applying for Grad school and trying to make some moves education wise!
Lately, I've been making sure my diet is clean and wholesome. I'm still training 5-6 days a week but nearly as intense as I used to, BUT I am totally okay with that. I've gotten to a point where I am happy maintaining and meeting small goals. My ULTIMATE goal is to be 4-weeks out from 'show ready' at any given time, so in order to that it is finding balance and maintenance with everything.
I don't have any shows in mind and I've been quite 'put-off' from the whole bikini competition thing lately. I just feel that there is more to life than shows and I want to be more well-rounded. But that's just me. It's also turning into a really trendy thing and I consider myself a fitness hipster. LOL.
But for reals.
Now to the title of this post, I'm going to NASHVILLE in just over 2 weeks! So excited, it is Ryan's birthday present to me and I'm so thankful and excited to visit Nashville with him. He's never been, so he's totally in for it. I love live music and booze so it's a great fit. Also, the atmosphere down there is just so warm and welcoming, I LOVE IT. If you have any recommendations on places to go, things to see, where to eat and shop, LET ME KNOW PLEASE!!!!
My birthday is August 12th, in case ANY of you are wondering ;)
So that is my life in a nutshell, what's going on with you?! I'd love to know and get to know you all a little better.
If you ever have any questions/concerns/comments, PLEASE let me know!
Comment below or email me at sarahpinks@yahoo.com
- xoxo
Sarah
Quick update on me!
So not too much has been going on, even though August will be a busy month for me. Work is taking off and I've been pretty busy with that. So far I've been slacking on getting PT certified which I need to get on that ASAP. I'm applying for Grad school and trying to make some moves education wise!
Lately, I've been making sure my diet is clean and wholesome. I'm still training 5-6 days a week but nearly as intense as I used to, BUT I am totally okay with that. I've gotten to a point where I am happy maintaining and meeting small goals. My ULTIMATE goal is to be 4-weeks out from 'show ready' at any given time, so in order to that it is finding balance and maintenance with everything.
I don't have any shows in mind and I've been quite 'put-off' from the whole bikini competition thing lately. I just feel that there is more to life than shows and I want to be more well-rounded. But that's just me. It's also turning into a really trendy thing and I consider myself a fitness hipster. LOL.
But for reals.
Now to the title of this post, I'm going to NASHVILLE in just over 2 weeks! So excited, it is Ryan's birthday present to me and I'm so thankful and excited to visit Nashville with him. He's never been, so he's totally in for it. I love live music and booze so it's a great fit. Also, the atmosphere down there is just so warm and welcoming, I LOVE IT. If you have any recommendations on places to go, things to see, where to eat and shop, LET ME KNOW PLEASE!!!!
My birthday is August 12th, in case ANY of you are wondering ;)
So that is my life in a nutshell, what's going on with you?! I'd love to know and get to know you all a little better.
If you ever have any questions/concerns/comments, PLEASE let me know!
Comment below or email me at sarahpinks@yahoo.com
- xoxo
Sarah
Say BUHBYE to BORING food
I LOVE FOOD.
NOT BORING FOOD.
Chicken and rice is cool and all but it's boring as hell.
SO why just eat chicken and rice all the time???
I do believe in flexible dieting but I do believe in eating clean 90% of the time.
Use the other 10% for cheat snacks or meals.
I love making a Southwest quinoa salad or Mediterranean quinoa salad!
Start with your boring old quinoa...THEN..
Southwest:
1 red bell pepper chopped
1 red bell pepper chopped
1 green pepper chopped
1 bunch of green onion chopped
1/2 cup cilantro chopped
1 can black beans
1/2 c olive oil
Mediterranean:
1 can black olives sliced
1/2 c feta cheese
1 can black olives sliced
1/2 c feta cheese
1/4 c red wine vinegar
1/4 c olive oil
1/2 large red onion chopped
1 cucumber chopped
1 cucumber chopped
1 large tomato chopped
YUM.
and super easy, just don't chop off your fingertips.
Now for your protein sources, it's summer so all of ya'll should be marinating the SH*T out of your meats and grilling them.
Just sayin'
Chicken marinades:
LEMON PEPPER:
1/2 c olive oil
1/2 c lemon juice
1 tbs pepper
1/2 c olive oil
1/2 c lemon juice
1 tbs pepper
1 tbs garlic
DIJON:
1/2 c dijon mustard
1/2 c dijon mustard
1/4 c olive oil
1 TBS lemon juice
1 TBS lemon juice
1 TBS pepper
1/2 TBS garlic
1/2 TBS onion powder
BALSAMIC:
1/2 c balsamic vinegarette
1 TBS garlic
1/2 c balsamic vinegarette
1 TBS garlic
1/2 TBS pepper
EASY PEASY.
Let marinate in a giant Ziploc for 12-24 hours and BAM.
Good eats.
Happy Tuesday :)
xoxo Sarah
Monday, July 13, 2015
Fail to prepare, prepare to fail.
As I sit at my kitchen island, finishing up my 93% lean turkey burger with skim swiss, sugar free ketchup, and mustard on top, I think how how long it took to get me here.
I used to be a snacker. A stand-in-front-of-the-pantry-or-fridge snacker. While trying to figure out what the heck I wanted to eat, I would eat chips, pretzels, pieces of cheese, fruit, cheez-its. Whatever I could get my fingers on while I perused the cabinets.
WELL, THAT'S NOT GOOD. Empty Calories 101 right there for you. I got away from this by planning out my meals, knowing what I needed to make and how much and when. This changed EVERYTHING for me. I wouldn't stand in the kitchen for a half-hour snacking and come to the conclusion I'll just make a sandwich (even though I am the BEST sandwich maker, ever). I started to PLAN meals and PREPARE meals in ADVANCE. Fancy, eh?
Sure, it's intimidating at first. When you're really freaking hangry (hungry-angry) you just want to eat RIGHT THEN AND THERE. Sometimes you can, sometimes you end up tearing apart a pantry full of goldfish before you settle for a PB&J. Alsp, meal prep doesn't have to be super boring. I am SO anti-chicken and rice in tupperware. So Bro and so not tasty.You can prep meals and enjoy them, it's true (cough, turkey burger).
SO, to change my snacking til I could explode like a bird eating rice, I decided to start planning healthy meals and things that could easily be refrigerated and reheated. Don't get me wrong, I still snack, just not as much while I'm trying to decide what to eat. I can still put down a container of hummus and pita chip, no prob.
Start with the basics, a protein with every meal...
- Turkey burger
- Turkey meatballs
- Chicken boobies
- Chicken salad (Made with Greek yogurt = PROTEIN PARTY)
- Lean Turkey deli meat
- Chicken deli meat
(to name a few)
Then your carbs...
- Sweet potatoes
- Sweet potato fries
- quinoa salad (Mediterranean or southwestern are DELISH)
- Low carb wrap
- Ezekiel bread
- Quinoa pasta or Barilla protein plus pasta
THE COMBINATIONS ARE ENDLESS. AND SO DELICIOUS.
Seriously if you enjoy chicken and rice, go for it. But I'd prefer not to eat like a peasant. These combinations are so easy to eat cold or reheated. Turkey meatballs and healthy pasta noodles with a organic mariana sauce are to die for. Low carb wraps make an easy lunch on the go, and quinoa salads make quinoa not so boring!
It's all about preparing. You can easily knock out 3-7 prepared meals in less than an hour. Do your research (WHEN YOU'RE NOT HUNGRY) and prepare your meals! So when you come home and are STARVING TO DEATH, you don't eat 500+ empty calories. This is coming from experience, let me tell you, it works wonders. Save the fun recipes for when you're not about to chew off your arm or knock out a whole bag of grapes.
Go for lean proteins, back them up with some carbs, and lastly, fats. Don't go crazy and follow proportion sizes and amounts. Your body will thank you. So, you're welcome.
- Sarah
I used to be a snacker. A stand-in-front-of-the-pantry-or-fridge snacker. While trying to figure out what the heck I wanted to eat, I would eat chips, pretzels, pieces of cheese, fruit, cheez-its. Whatever I could get my fingers on while I perused the cabinets.
WELL, THAT'S NOT GOOD. Empty Calories 101 right there for you. I got away from this by planning out my meals, knowing what I needed to make and how much and when. This changed EVERYTHING for me. I wouldn't stand in the kitchen for a half-hour snacking and come to the conclusion I'll just make a sandwich (even though I am the BEST sandwich maker, ever). I started to PLAN meals and PREPARE meals in ADVANCE. Fancy, eh?
Sure, it's intimidating at first. When you're really freaking hangry (hungry-angry) you just want to eat RIGHT THEN AND THERE. Sometimes you can, sometimes you end up tearing apart a pantry full of goldfish before you settle for a PB&J. Alsp, meal prep doesn't have to be super boring. I am SO anti-chicken and rice in tupperware. So Bro and so not tasty.You can prep meals and enjoy them, it's true (cough, turkey burger).
SO, to change my snacking til I could explode like a bird eating rice, I decided to start planning healthy meals and things that could easily be refrigerated and reheated. Don't get me wrong, I still snack, just not as much while I'm trying to decide what to eat. I can still put down a container of hummus and pita chip, no prob.
Start with the basics, a protein with every meal...
- Turkey burger
- Turkey meatballs
- Chicken boobies
- Chicken salad (Made with Greek yogurt = PROTEIN PARTY)
- Lean Turkey deli meat
- Chicken deli meat
(to name a few)
Then your carbs...
- Sweet potatoes
- Sweet potato fries
- quinoa salad (Mediterranean or southwestern are DELISH)
- Low carb wrap
- Ezekiel bread
- Quinoa pasta or Barilla protein plus pasta
THE COMBINATIONS ARE ENDLESS. AND SO DELICIOUS.
Seriously if you enjoy chicken and rice, go for it. But I'd prefer not to eat like a peasant. These combinations are so easy to eat cold or reheated. Turkey meatballs and healthy pasta noodles with a organic mariana sauce are to die for. Low carb wraps make an easy lunch on the go, and quinoa salads make quinoa not so boring!
It's all about preparing. You can easily knock out 3-7 prepared meals in less than an hour. Do your research (WHEN YOU'RE NOT HUNGRY) and prepare your meals! So when you come home and are STARVING TO DEATH, you don't eat 500+ empty calories. This is coming from experience, let me tell you, it works wonders. Save the fun recipes for when you're not about to chew off your arm or knock out a whole bag of grapes.
Go for lean proteins, back them up with some carbs, and lastly, fats. Don't go crazy and follow proportion sizes and amounts. Your body will thank you. So, you're welcome.
- Sarah
Tuesday, June 30, 2015
Glutes Going Up on a Tuesday
I got a promotion!
I've been moved from a club manager to a Marketing and Social Media Manager for some Anytime Fitness locations in the Chicagoland area! Social Media, who would have thought?
I just started today and so far so good, just pumping out some posts and scheduling posts and making sure all of my pages are on the same page. I cannot wait for this 4th of July weekend, as I'm heading to Wisconsin with Ryan. I can't wait to not have cell phone service and just soak up some sun.
I had the MOST amazing glute workout the other day. All it consisted of was...
4x12 Lying Hamstring Curls super-set with
4x12 straight leg deadlifts with 5lb plates under my toes for elevation
4x12 (on each leg) split-squats on the smith machine super-set with
4x12 (on each leg) one-legged sit squats/bench squats/whatever you want to call them
I AM STILL SO SORE. But it's awesome, I'm always looking for ways to improve my workouts without tacking on hours at the gym and I totally succeeded. I then finished up my workout with some leg-raises and hyper-reverses on the rogue table of torture. (See:http://www.roguefitness.com/rogue-reverse-hyper-2)
I didn't have to do extra cardio because my heart rate was beating out of my chest and I was dripping in sweat just from those few exercises. Goes to show that you don't have to spend hours upon hours in the gym to get a great workout in.
If you have any workout related questions or questions about anything in general, I would love to answer them! You can contact me at sarahpinks@yahoo.com
I am also going to be offering an exclusive glute program for $35 coming up during the month of July. It will include two days of glute workouts to go in along with your regular workouts for 8-12 weeks based on what your goals are! Email me for additional information and I will be posting information on it soon!
Have a great day!
- Sarah
I've been moved from a club manager to a Marketing and Social Media Manager for some Anytime Fitness locations in the Chicagoland area! Social Media, who would have thought?
I just started today and so far so good, just pumping out some posts and scheduling posts and making sure all of my pages are on the same page. I cannot wait for this 4th of July weekend, as I'm heading to Wisconsin with Ryan. I can't wait to not have cell phone service and just soak up some sun.
I had the MOST amazing glute workout the other day. All it consisted of was...
4x12 Lying Hamstring Curls super-set with
4x12 straight leg deadlifts with 5lb plates under my toes for elevation
4x12 (on each leg) split-squats on the smith machine super-set with
4x12 (on each leg) one-legged sit squats/bench squats/whatever you want to call them
I AM STILL SO SORE. But it's awesome, I'm always looking for ways to improve my workouts without tacking on hours at the gym and I totally succeeded. I then finished up my workout with some leg-raises and hyper-reverses on the rogue table of torture. (See:http://www.roguefitness.com/rogue-reverse-hyper-2)
I didn't have to do extra cardio because my heart rate was beating out of my chest and I was dripping in sweat just from those few exercises. Goes to show that you don't have to spend hours upon hours in the gym to get a great workout in.
If you have any workout related questions or questions about anything in general, I would love to answer them! You can contact me at sarahpinks@yahoo.com
I am also going to be offering an exclusive glute program for $35 coming up during the month of July. It will include two days of glute workouts to go in along with your regular workouts for 8-12 weeks based on what your goals are! Email me for additional information and I will be posting information on it soon!
Have a great day!
- Sarah
Thursday, June 25, 2015
New Blog. New Beginning.
Hi everyone!
I am starting a new blog instead of posting on the LiftStyle website. Together my LiftStyle partner and I have decided to take separate routes and work on our own thing. Still going to support the LiftStyle brand and way of life!
Anyways, on this blog I will continue posting my recipes, life advice, rants, workout tips, and more. Along with keeping you all updated on my life and what I've been up to.
SO it's summer! Finally. I don't know about where you live but here in Illinois it's been raining cats and dogs. There's been tornadoes and thunderstorms left and right! Crazy.
I've been busy with work, going to the gym every morning, applying to grad school, and life in general. I've got an AWESOME boyfriend, Ryan, who pushes me in and out of the gym to make goals and strive for more. WHICH IS GREAT. I think everyone needs someone like that in their lives, you just have to find your own! ;-) I'm also really busy being a grandma, going to bed at 9:00pm and getting up at 6:00am on the weekends. I'm awesome, I know. I just love feeling refreshed and maximizing my time on the weekends. Now that playoff hockey is over, I don't know what to do with my time. I'm actively studying for my ACE certification as well, which I'm extremely excited for and will be super relieved to have that under my belt once it's done.
This week(end), since it's already Thursday, I will be focused on replying to your emails and inquiries. If you ever have any questions or concerns about anything or are interested in personal training or macro coaching, you can email me at sarahpinks@yahoo.com
I'm sure most of you follow me on Instagram (which is awesome and I love all of you from the bottom of my heart) and I really enjoy interacting with you all and answering your questions about whatever topics come to your mind!
Right now, I'm not sure when my next bodybuilding competition will be. I really want to change up the package I bring to the stage so I think I need more time off than a couple of months. I want to really bring in my waist and lean out. I know I have good muscle development and I think leaning out more will really change how I look on stage.
Enough of me rambling about myself...
I want to know what you want to see/hear/read! Let me know! Whether it being a comment on this post or an email, I'd love to know what you want me to post about.
I hope you all have a great day, and in honor of #TBT here's a post of me from January 2012, everyone has to start somewhere!!
I am starting a new blog instead of posting on the LiftStyle website. Together my LiftStyle partner and I have decided to take separate routes and work on our own thing. Still going to support the LiftStyle brand and way of life!
Anyways, on this blog I will continue posting my recipes, life advice, rants, workout tips, and more. Along with keeping you all updated on my life and what I've been up to.
SO it's summer! Finally. I don't know about where you live but here in Illinois it's been raining cats and dogs. There's been tornadoes and thunderstorms left and right! Crazy.
I've been busy with work, going to the gym every morning, applying to grad school, and life in general. I've got an AWESOME boyfriend, Ryan, who pushes me in and out of the gym to make goals and strive for more. WHICH IS GREAT. I think everyone needs someone like that in their lives, you just have to find your own! ;-) I'm also really busy being a grandma, going to bed at 9:00pm and getting up at 6:00am on the weekends. I'm awesome, I know. I just love feeling refreshed and maximizing my time on the weekends. Now that playoff hockey is over, I don't know what to do with my time. I'm actively studying for my ACE certification as well, which I'm extremely excited for and will be super relieved to have that under my belt once it's done.
This week(end), since it's already Thursday, I will be focused on replying to your emails and inquiries. If you ever have any questions or concerns about anything or are interested in personal training or macro coaching, you can email me at sarahpinks@yahoo.com
I'm sure most of you follow me on Instagram (which is awesome and I love all of you from the bottom of my heart) and I really enjoy interacting with you all and answering your questions about whatever topics come to your mind!
Right now, I'm not sure when my next bodybuilding competition will be. I really want to change up the package I bring to the stage so I think I need more time off than a couple of months. I want to really bring in my waist and lean out. I know I have good muscle development and I think leaning out more will really change how I look on stage.
Enough of me rambling about myself...
I want to know what you want to see/hear/read! Let me know! Whether it being a comment on this post or an email, I'd love to know what you want me to post about.
I hope you all have a great day, and in honor of #TBT here's a post of me from January 2012, everyone has to start somewhere!!
Xoxo Sarah ☺️
French Toast Saves Lives (And FITS YOUR MACROS)
I hope everyone had a great weekend, mine went by too fast per usual but I got some great workouts in and even came up with some new recipes to share!
Saturday morning, I was CRAVING French Toast, but I wanted it to have a little more nutritional value and better macros. So I came up with this recipe!
Ingredients:
2 slices of Ezekiel Bread
2 egg whites
2 TBS cup Almond Milk
1/2 scoop protein powder (I used cellucor cinnamon swirl, but you can use any flavor you want)
1 TSP Coconut Oil
1 TSP Vanilla Extract
Sprinkle of Cinnamon
2 egg whites
2 TBS cup Almond Milk
1/2 scoop protein powder (I used cellucor cinnamon swirl, but you can use any flavor you want)
1 TSP Coconut Oil
1 TSP Vanilla Extract
Sprinkle of Cinnamon
Toppings: Waldon Farms Syrup, E.D. Smith Michigan Cherry Preserves
Combine egg whites, almond milk, protein powder, vanilla, and cinnamon in a bowl and whisk together. It will be kind of chunky with the protein but blend together the best you can. Meanwhile, heat up a flat griddle and add 1TSP of coconut oil to the griddle. Dunk your slices of bread into the egg/protein/almond milk mixture and make sure to coat both sides of each slice completely. Place slices on the heated griddle and cook on both sides until golden brown.
Then top with whatever fruit or toppings you want! I love using a fruit and Walden Farms combo
Then top with whatever fruit or toppings you want! I love using a fruit and Walden Farms combo
Lack of Motivation? Loss of Dedication?
Motivation, hard to gain, easy to lose.
I'll admit it. I've been there. Motivated one day, totally unmotivated for a whole month, and so forth. It sucks, to be honest. Everyone wants to stay motivated so they get the results they want as soon as possible, but lack of motivation happens to the best of us.
Start with laying out your goals, write them down if you have to. Whatever way you lay them out, keep them handy to remind yourself why you started. Even if you workout totally SUCKS one day, at least you went. That counts.
Make sure to update your goals as you achieve them, keep your goals within reach. Don't make goals like "lose 50 pounds and drop 5 sizes in a month" because that's just crazy. I'm sure it's possible, but it wouldn't be healthy physically or mentally.
Reward yourself, and not with food. I hate seeing people say "When I get through with this workout I'm going to reward myself with a HUGEEEE cheese burger." Well then, there goes the purpose and meaning of that workout. Rewarding yourself with food is a double edged sword. Sure, reward yourself with a healthy, wholesome meal, not junk.
When it comes to rewarding myself, I usually use things like clothes or shoes. A single item that once you reach your goal, you can go buy it, because you earned it baby! Lululemon, Nike, Reebok, Target, whatever your vice may be.
Workout with a friend. If you know that so-and-so is going to be at the gym at 6:00am every day, you better get your happy little butt there and not let them down. Accountability is KEY.
Bored of your workouts? Have no idea how to work out? Don't know where to start? Well, without being too sales-y, that's what we're here for. We offer 12-week exercise and diet programs to get you started, change up your workout, or even beat your current plateau. These 12-week LiftStyle Change programs are created for you based on your needs, goals, etc. We're not trying to trick anyone into buying a plan and not using it. WE WANT TO SEE YOUR RESULTS AS BADLY AS YOU DO. That's why we're in this field, I,personally, love to help people change and mold their bodies into something they never thought they could. I love helping people, and I WANT TO HELP YOU!
Our programs and diet coaching include constant contact and updates with us, we require you to check in, send us progress pictures, ask us questions, vent to us, whatever else to want to do. That's what we're here for.
PLEASE email me if you have any questions about anything. I am here to help you, emails don't cost anything. LiftStyleCoaching@gmail.com If you want to register for the LiftStyle Change, visit our homepage. www.liftstylebrand.com
Have a great day!
- Sarah
My View on "FIT" and MAN Sports
So today's subject in the word "FIT" regarding social media...
I see A LOT of accounts adding the word 'fit' to their name as soon as they start a fitness journey or gain recognition for their transformation. I think any health improvement is AWESOME, don't get me wrong. I just feel that adding 'fit' to a username defines you as only FITNESS related or attempting to be fitness related or whatever.
My social media is more than just FIT. Yes, fitness is part of my life, a HUGE part, but there's more to me than fitness and the gym. I do have a life and interests outside of fitness, believe it or not. I don't mind if you have 'fit' in your username, it's just not something I'll ever do.
I commend anyone who starts their fitness journey at any point in their life. Fitness is a great thing to have in your life, but like everything balance is key. Adding 'fit' or 'fitness' to your username won't make you any more fit or active or swole or cool for that matter. What makes someone admirable is the work and determination they have, not their username. Anyone can put the word 'fit' or 'fitness' in their username, but not everyone can put in the work and have the motivation to continue their fitness journey.
Again, this is not a stab at anyone, and I'm not going to dislike anyone because they have the word 'fit' in their username. This is just me saying WHY I won't ever have a "SarahPinksFit" account. There's more to Sarah than just the gym. Don't label yourself, be you. Show everyone who you are and everything you do, and be PROUD. Don't follow the mainstream 'cool' thing to do. DO YOU, BABY BOO.
EXCITING NEWS!
I am now a BRAND AMBASSADOR for MAN Sports! YAY! I am SO EXCITED. Their products come in creative and awesome flavors and WORK as they should! The best part of this is that THIS BENEFITS YOU! Who doesn't love supplements that WORK and DISCOUNTS?! I will have more information on the products and my own personal reviews, but until then to put it out there... My affiliate code (to be used at checkout) is SARAHPINKS (See, no 'fit' there) so feel free to visit their site and check out the products they have to offer! You'll get 15% off by using my code! http://www.mansports.com
Have a GREAT Thursday and I'll be back to posting on a regular basis again soon :)
- Sarah
Glutez
GLUUUUUTES...
Whenever you're doing a glute exercise such as a squat, hip thrust, etc. make sure you're squeezing your glutes at the top of the lift or when you come up. This really activates the glutes and engages them i the exercise instead of going through the motions.
Squats and lunges aren't the only exercises to build your booty. Make sure you're working ALL of your glute muscles, such as the gluteus minimus and gluteus medius. This includes various lunges, squats, cable work, etc.
Another topic I want to touch on is bodyweight squats. Sure, they're great to warm up with, but other than that, if you're able, ADD WEIGHT. Barbell, dumbbell, or kettle bell squats will help build your glutes more than 100 bodyweight squats a day will. Start with a manageable weight and work your way up, in 5-10lb increments. Also, make sure you're squatting properly. There's almost nothing worse than bad squat form.
That's all for now, I'm working on recipes to post so you flexible dieters can have some fun with yours meals! Also, make sure to head over to MAN Sports and use my code SARAHPINKS at check out for 15% off your order!
- Sarah
Flexible Dieting
Ahh the beauty of Flexible Dieting...
The word diet is stypid but when I mean dieting I'm talking about what I eat daily, not some stupid fad diet or extreme diet. Not my thing. Flexible dieting has saved me and changed my life COMPLETELY.
Flexible Dieting isn't eating food while doing a wounded peacock or a destroyer of the universe pose. Flexible dieting is a lifestyle, you're given a calculated amount of calories and therefore macronutrients to hit each day. I, personally, don't always 'hit my macros' but as long as I'm in ballpark range, that's flexible dieting. Now this does not mean you can eat cheeseburgers and donuts all day, every day, BUT it does give you the FLEXIBILITY to fit those into your daily caloric intake if need be. If you need to get off track a bit for a meal here or there, IT'S OKAY. You're not going to melt. You're not going to explode. You're not going to gain 10 pounds. You'll be okay, just get back on track for the next meal.
This also means fun recipes and experimenting with different food groups. I like to keep my diet pretty 'clean' but I do enjoy things like donuts and bagels so I'll eat them if I want to. Because I can. And I will. #DonutsAreLife #Carbs
A lot of people have a mindset that food is an enemy. Food is not an enemy, food is your friend. Your mind is your enemy. Your mindset of being scared of food or binging is what is holding you back from your fitness goals. Food is the answer. By calculating your amount of calories and macros to aim for each day, your body is getting a healthy amount of calories. Now it's just up to you to stick to it and make sure you're feeding yourself more quality calories than empty calories.
Yesterday, I made sweet potato brownies. Yes. 'Healthy' brownies. They still had real chocolate chips and cocoa powder in them, but they included wholesome ingredients like sweet potatoes and coconut oil. YUMMMAY. I may sound like a super pinterest-y person, but I'm not. I pin more recipes than I'll ever make but I was dying for something sweet and I'm currently 3 weeks out from my show so I'm trying to keep my Reese's egg intake to a minimum. (Personal decision, nothing to do with flexible dieting) So I whipped up a double batch and they were pretty good! I'm going to experiment with another recipe and post whichever is better tasting to me. But have fun with it, there's a lot of recipes that are fairly easy to make and can help you with your cravings!
Asking For Help!
Onto my newest topic... asking for help. So fitness is becoming really popular and 'trendy', which I think is GREAT. BUT, you need proper guidance and instruction to be successful. Without a plan or someone to help you, you're going to end up going around and around in circles. Nobody wants that. To maximize your time and results, I highly suggest either registering for our 12-week LiftStyle program, hiring a personal trainer, or tagging long with a friend or family member who has been lifting/working out/knows what the hell they're doing for awhile.
Anyone can go to the gym and do the same boring routine every single day. Are you going to get results? Maybe. Are you going to get bored of your program? Probably.
It's in your best interest to invest in yourself and your health. Invest in what matters to you. That new designer purse or your health and fitness? Your choice.
You're never too young, either. I'm 23 and decided a year ago that I needed to stop partying on the weekends and drinking benders and get my ass into the gym. Do you want to spend your money at the bar on drinks that will only lead you to a miserable hangover and regrets? Or do you want to invest that money into your health that will last a whole lot longer?
Just something to think about!
- Sarah
Abs and H20
I have a lot of people inquiring about abs and how to get a flat stomach and visible abs. Let me tell you this, abs ARE truly made in the kitchen, no amount of crunches will make your abs show, and I never had visible abs before 2015.
With all of that being said, you can do ab exercises to strengthen your ab muscles and core in general, but to get those muscles to show, you have to eat right! Flexible dieting allows you to eat donuts and have treats, but if you only eat donuts, you're not going to see your abs. Eating a cleaner diet 90% of the time will give you better results when it comes to your midsection. You also have to shed fat in order to see your abs. To do that, incorporate a little extra interval cardio into your current routine and make sure that you're drinking 1 gallon of water a day.
Drinking a lot of water has a lot of benefits! Here's a few...
1. Water helps clear your complexion! Over time you will notice clearer skin (who doesn't want that?)
2. Always having water on you/drinking water throughout the day keeps you hydrated and you won't experience spells of dehydration!
3. Water helps flush built up toxins from your body
4. More water means less bloat. Believe it or not! Staying hydrating keeps your body from trying to hold onto what little water is left in the body!
5. Drinking water makes you feel full which is likely to help you eat less! (within reason)
6. Most common headaches are due to dehydration, DRINK UP!
We're Not Bragging (Pre-April-Show)
HOLA.
9 days out from my SECOND OCB bikini 'bodybuilding' competition. I don't consider myself a bodybuilder by any means but by definition, I kind of am. ANYWAYS, this post is kind of rant-y so buckle up and enjoy the ride!
I see A LOT of people posting about shakes, wraps, and other pills and potions that help you lose weight. Okay sooooo... that's cool. But do any of these things give you long lasting results?
Nope.
Do any of these products help you build lean muscle mass that will shape and tone your body in a healthy manner?
Nope.
SO WHY ARE SO MANY PEOPLE TRYING THESE THINGS?
Simple... Because it's easy.
If bodybuilding/weight lifting was easy, everyone would do it. Everyone would find at LEAST an hour in their 'busy' schedule to get their ass to the gym and put in the work. But most people don't do that. MOST people claim to be too busy for the gym so they pop a pill that Dr. Oz said might help them lose 15lbs.
I'm not most people. I will never be most people. I don't settle like most people.
I found the motivation within myself. I find the time every damn day to get my ass to the gym. Yes, I'm training for a show, but most of the time I'm just training for LIFE. Training daily because I love the way I look and feel, because I love the feeling of lifting heavy shit over and over again. Because I love being a smaller size than I EVER was before. Because I found passion and a hobby in the gym. I don't see the gym as a chore. I don't skip the gym because I don't feel like it. I LOVE going to the gym, even when I'm lacking energy. But again, I'm not most people.
I used to be like most people, until I found out that I was digging myself a deep hole at the young age of 21. Binge drinking, eating fast food, sugar filled coffee drinks, and whatever else I felt like is NO way to live for ANYONE. Sure, I still have a cheat meal every once in awhile, but you won't catch me binging on crap food like I used to. You know why? I love my body. I've invested in my body, and I'm not letting that hard work go to waste.
You're willing to spend $4 on your high calorie and whipped cream covered coffee drinks every day, but you aren't willing to spend that on a gym membership or personal trainer? You're willing to buy a couple of nice purses but won't buy a training package? You're willing to play the whole 'I love my body' but feel miserable when your clothes don't fit as well as they used to? That's your choice.
I've heard every excuse in the book. Working at a gym and going to the gym you hear everything. From 'I don't have time' to 'I don't know what I'm doing' to 'I'm not fat, I'm fluffy!'. They're all excuses. Your body wasn't made to digest crunch wrap supremes and Starb's fraps.Your body was made for you to take care of it. Life is about balance.
If you don't know how to start, ASK. I cannot stress this enough, you will not be effective if you do not know what you're doing. If you don't 'have the time', schedule out an hour at least 3-5 days a week and get your ass in the gym, go to a group fitness class, do a daily burn workout or find something on youtube. I don't care what it is, JUST DO IT. (So Nike of me) I don't listen to excuses. I don't pretend to agree with your excuses. I will call you out for being lazy and not having your priorities in check. BUT I can't change that, only you can.
One last thing, just putting in the time is not enough. You cannot go to the gym and walk on the treadmill and do a couple bicep curls with 5lbs and expect results. EDUCATE yourself. Get into a routine. LIFT HEAVY SHIT. Get into it, sweat, do whatever you have to do. If you have to hire a trainer, do it. If you have to research lifting, do it. If you want me to help you, ASK ME. I LIKE TO HELP. I LIKE TO LIFT. PERFECT MATCH. Just like going to work, punching in, and sitting there all day isn't productive, neither is going to the gym without a plan or without knowledge of how to better yourself.
Back to the topic of 'We're Not Bragging'...
I Instagram, a lot. I tweet, a lot. I use social media, a lot. I workout, a lot. SOOO obviously there is going to be some form of crossover there. I post pictures of me at the gym, or posing, or whatever else my little heart desires. I don't do it because I think I look good and want you all to be jealous of my banging bod. No. That's not me. I post these things because I was once in an unhappy place. I was once wearing a size 30, IN THE SUMMER. I once had ripples in my stomach and thighs. I once had chubby cheeks. Now I don't. You know why? Because I decided to put in the work. I kicked my ass in the gym, straightened up in the kitchen, and the results came. Sure, it was a lot of trial and error. But I found what worked for me. Just like anyone else can. Instead of using excuses after excuse and bad mouthing people for showing off their hard work on their social media accounts, get off your ass and do something to make yourself happy about yourself.
It's not going to be easy, I'll tell you that right now. But I will tell you, it' s so damn gratifying. I'm not stuck up or cocky, I'm confident in myself and with my body. For the first time in a long time, might I add. So yes, I will post whatever I want on my social media accounts, take it how you may but I'm just letting you know that you can do whatever you want if you quit bitching and simply put in the effort. Also, don't tell me you want to 'tone', because you aren't a damn printer. You are a human, and you want to put on some sexy ass muscles. Thank you.
Rant Over.
- Sarah
Guac and Post-April Comp
Hi Everyone! Long time no blog.
Well I am back and ready to go. After my show, I took a nice vacation and a couple weeks off from the gym. Since then, I've been crazy busy at work and what not. I just want to let you know I didn't forget about any of you or this blog!
Lately, I've been experimenting A LOT with recipes. No more boring food or dinners for this girl. I've expanded my pallet by incorporating a lot of fresh fish into my diet. My carb sources are still mainly veggies and potatoes, along with sprouted grains. Ezekiel bread is still my best friend and I still put fruit preserves in my oatmeal.
Last week I made fresh guac and grass fed beef tacos on a spinach tortilla with greek yogurt and goat cheese! #YUM I added spinach, tomatoes, and green onions on the tacos too. The recipe for the guac (WHICH WAS AMAZEEEEE) is below!
INGREDIENTS4 ripe avocados1/2 medium white onion, finely chopped1/2 cup cilantro, finely chopped6 tablespoons fresh lime juice1-1/2 teaspoons kosher salt2 jalapenos, finely choppedDIRECTIONSCut the avocados along the sides and divide in half. Remove the pit, and scoop the avocado into a bowl. Mash with a potato masher until smooth. Add the onion, cilantro, lime juice, salt, and chopped jalapeno, and continue to mash until the guacamole looks mixed and fluffy. Place an avocado pit in the middle of the guacamole to help keep it from turning dark. Garnish with sliced lime and jalapeno.
Guac is great because it incorporates healthy fats! Not processed fats or dairy fats. You can make tacos and top it with guac, cook chicken and throw some guac on it, whatever you want!
I will be blogging more often, I promise!
- Sarah
Spaghetti Squash For the WIN!
This post is dedicated to my favorite CLEAN food, because us macro-maniacs still like to fill our diets with wholesome and nutritious meals!
Spaghetti Squash & Turkey Meatballs
Ingredients
- 1 spaghetti squash
- 1 pound LEAN ground turkey
- ¼ tsp dried oregano
- ¼ tsp garlic powder
- ¼ tsp dried rosemary
- ¼ tsp dried thyme
- ¼ tsp dried sage
- OR You can use a Mrs. Dash Italian Blend :)
- ½ tsp sea salt
- black pepper to taste
- 1 egg beaten
- 1 jar organic tomato sauce (make sure there's no added sugar)
- ½ cup shredded parmesan cheese (for topping)
Instructions
- Preheat oven to 350 degrees
- Slice spaghetti squash in half and remove all seeds with spoon
- Place spaghetti squash face down on large baking sheet, add ½ cup water and cover with foil
- Cook spaghetti squash for 45 mins
- While spaghetti squash is cooking, mix together remaining ingredients (except cheese) in a large bowl
- Make 2 tbsp size meatballs with hands and place on a greased cookie sheet
- Bake for 20 mins (along side the spaghetti squash) (turning half way through)
- Remove turkey meatballs from oven, and place into a pan with sauce, warm sauce thoroughly
- Remove spaghetti squash and scrap insides
- Place spaghetti squash in a bowl and pour sauce and meatballs on top
- Sprinkle with parmesan cheese and enjoy!
SO GOOD. And so good for you!
This weekend, make it a point to get out and get a little sweaty! It's never too late to start a regimen. Don't give up on yourself or your body! Do what you have to do to kick your own ass into gear and get started. If you need our help, email us at lifestylecoaching@gmail.com and we'll be sure to get you started!
TGIF!
- Sarah
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