Free Yourself Friday

We are almost to the 1-week mark of our first OctoberFit challenge.

I wanted this challenge to be about more than just a “transformation” in the popular sense as cool as those are.

So while yes, there are killer workouts and even menus, the focus is on movement and taking care of yourself in all ways.

To keep it fun, each day has a theme and a challenge that goes with it.

I want to share todays challenge with you because it’s not your typical “transformation challenge” type challenge.

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It’s All Fun and Games Til Your Jeans Don’t Fit……

Earlier this week we talked about going guilt-free when it comes to food and having an open relationship with it.

I got some positive feedback from some of you who are actively working toward separating food from guilt (cause honestly, it stinks).

However, with great power comes great responsibility right?

It is my firm hope that you gain the power over food so that it no longer racks you with guilt, but here is the other side to that:

You have to take responsibility for your actions and your decisions.

Eat the cheeseburger and fries or not. Say yes to dessert or No… it is your choice.

I say, make conscious decisions about how and when you move and what and how much you eat.

Acknowledge and accept that all of your actions and choices will determine an outcome and you will need to accept full responsibility for that outcome. [Read more…]

Peer Pressure. Use It

It’s Monday and Monday’s are made for “fresh starts”.

By now you know that I believe that any given moment is the perfect moment to start fresh. However, a fresh week, month or year has its energy and allure, there is no denying that.

The thing is if every other Monday you are “starting fresh” then maybe it’s time to add something else to your plan.

I’m not talking about a new workout or a new “diet”. I’m talking about good old fashioned peer pressure.

Even though we often associate this as being bad, there actually is good peer pressure and it just might be the thing you need to add to your fitness success formula.

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Guilt Free Dieting

“guilt free dessert”

The other day when I was scrolling through facebook I saw one of those recipe videos that are so popular pop up. The headline was something like “guilt-free brownies” I scrolled right on past. I scrolled a little faster actually. Then I chuckled because I realized that I always scroll past those a little faster.

It’s not because they are not great tasty and useful recipes, it’s that the very first thing, I kid you not, that goes through my head is “I eat whatever I want guilt free.”

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Even Meatheads Need Cardio (workout Wednesday video)

I’m a pretty diehard weights kinda gal. Always have been.

When I turned 16 and got my DL one of the first things I did was join a gym.My parents would only let me join an all womens gym so I signed up for Linda Evans Fitness center (hmm, maybe that was the seed of what I have now).

I remember walking in and going straight to weight machines (they didn’t have free weights) moving the pins down as far as I could and getting after it.

I’d finish with some time on the treadmill and then I was off.

This was way before I really got into studying fitness but I guess even then I intuitively knew that strength training should be my priority.

It still is. And my clients that get the best results know this too.

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Stay Focused

We have some pretty extraordinary ladies at Get StrongHer. Some are super strong, some extra fast, a few have the endurance of the Energizer bunny.

Others still are so determined, nothing stops them, nothing.

In fact, I truly believe that everyone has a gift, some just haven’t uncovered or acknowledged what theirs is yet.

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Monday Motivation and Mindset

Success comes first in the mind.

I’ve been thinking this to myself a lot lately as I tackle training for a physical challenge coming up in less than a month (Tactical Strength Challenge).

There are three things that are a part of the challenge: max number of pullups, maximum weight  you can lift for 1-rep on a deadlift, max number of Kettlebell snatches you can do in 5 minutes.

I’m excited but entirely out of my comfort zone. Like most people, I don’t like to fail.

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Protein Shake or Frappuccino?

In case you missed it I am chronicling my everyday food and 16-week focus on snapchat (getfitwithsarai), which by the way is the most fun I have had on social media in a long time. It’s so in-the-moment I can just let go and be who I is. But I digress…

I’ve been getting some questions and one I thought was a great topic to talk about; “As long as I stay in my calorie range, why can’t I eat whatever I want?”

This particular person said that she was actually able to eat a McDonalds breakfast sandwich in the morning and grab a Starbucks latte in the afternoon and still stay within her calories.

It got me to thinking about calories VS Nutrition.

Since I don’t believe in starving oneself (all it does is make you lose muscle, not fat) if you’re following my snaps you’ll see I eat a good amount of calories a day (around 2,000-2,200)

If I wanted to I *could* actually eat ton’s of “treat” type foods and still stay under the 2k mark.

However, it doesn’t work that way.

Sure theoretically, a 250 calorie protein, [Read more…]

Follow My Food Prep

Right before I left on my Dominican vacation I did something that I have not done in a few years; I recalibrated my visual scales, I took a refresher course in portion size and calories count and did a check up on my macro nutrient ratios.

I did this with 20 days of very structured eating. And when I say structured I mean I weighed EVERY. SINGLE. THING I ate and drank.

If I couldn’t measure it and log it ACCURATELY I didn’t eat/drink it.

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So What’s Your Story?

How many times have you told yourself a story about you and then made it come true?

The answer is we all do it, we just may not realize it.

Last week while on vacation in The Dominican Republic I did something I was pretty sure I would never do.  It honestly was not even on my radar of something I would ever do. I just don’t do “those” types of things.

That was my story and I was pretty secure in it.

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