Sarah's Fit Blog

Creative Comfort

Posted in Family,Learn,Live by Sarah on January 31, 2011

I just made the best dinner and have to share the recipe with you. It’s actually a Weight Watchers recipe that I put my own spin on, so there, it is now my recipe!

Sarah’s Bean and Sausage Soup
1 lean turkey keilbasa sausage
2 cans red kidney beans
2 cans white northern beans
1 can diced tomatoes
1 onion
2 carrots
2 celery stalks
6 asparagus stalks
6 mushrooms
2 cloves garlic
1 tsp basil
1/2 cup red wine
5 cups chicken stalk
1 bunch spinach

cut onion, carrots, celery, asparagus, mushrooms and sausage, place ingredients in the slow cooker. Drain and rinse beans and tomatoes, place ingredients in the slow cooker. Put pressed garlic, basil, red wine and chicken stock in slow cooker. Cook on low for 8-10 hours. 20 minutes before serving, chop the spinach and stir it in the soup.

So delicious! I served it with a grainy bread…so comforting and hearty, plus I have leftovers for the week! I’ll try to get nutritional info ands update this post as soon as I have it.


Meteorologists, I could do that!

Posted in Fitness,Fun,Learn by Sarah on January 25, 2011

I swear, meteorologists are never right. Makes me think I could do their job! Actually, I know better and have a lot of respect for them. But today, they were wrong…again! It is a winter wonderland out there. I am not complaining one bit and for the record, can not stand it when people who live in Utah complain about snow. Deal with it. Or better yet, learn to love it! I don’t enjoy soggy socks, bad traffic or frostbite either, but there is so much more to it than that. Why on earth would you live in such a beautiful state and not (at least try to) take up the many winter sports that are offered. Be optimistic, look at the many opportunities that are out there for you to have FUN! Really, I mean A LOT OF FUN!

Here are some sports and how many calories a 150 pound adult would burn during each hour of beautiful winter fun-ness!

  • Cross Country Skiing, 545 calories
  • Snow Shoeing: 545 calories
  • Hockey: 500 calories
  • Ice Skating: 500 calories
  • Snow Boarding: 500 calories
  • Skiing: 500 calories
  • Sledding (give or take depending on the hill):  475 calories
  • Shoveling snow: 408 calories
  • Curling: 270 calories
  • Snowmobiling: 240 calories

If you are interested in any of these sports, just google it and you will find exactly what you need from rentals, facilities, tours and communities. Happy Winter! Enjoy it, because it’s going to stick around for a little while longer.

Fantastic Fitness Day

Posted in Fitness,Learn by Sarah on January 20, 2011

I will call this day my fantastic fitness day! I woke up bright and early for some excellent core work with Sonia and the rest of the amazing ladies at boot camp, sped home and suited up for a 5 miler with Paisley. It was a chilly 22 degrees outside, so I had to get the sensation back in my frozen legs by doing 100 16″ leg ups. Off the subject, why is it that my ass is the last thing to warm up when I get cold? I swear, it’s like a solid piece of ice for about 30 minutes after I run in the cold. Anyway, my work held a health fair where we all got checked, screened and tested. Here are my results, no shame: Total Cholesterol 176 (mostly HDL-good cholesterol) Glucose 72, Blood Pressure 108/59, Body Fat 18.9%, and after the 3 minute step fitness test, my heart rate only increased by 20 bpm. Awesome! Then I taught my first round of Resistance Band classes here at work, I had 12 people show up, not bad! I am going to go home early so I can spend some quality time with my son before I teach my Powerflex class. Wow, what a day! I love creating waves of motivation big enough for  people to catch and ride out as long as they can. I’d like to share the info I received about the screening, and encourage you to check your own to ensure a long happy fit life!

Desirable: less than 200 mg/dL
Borderline High: 200 to 239 mg/dL
High: 240 mg/dL or above
Factors that affect cholesterol are weight, age, gender, physical activity and diet.
Your total cholesterol level is the sum of you HDL (good) and LDL (bad) levels.

Desirable levels:
80 to 120 mg/dL before a meal or fasting
Less than 170 mg/dL One or two hours after a meal.
Symptoms of high blood sugar are frequent urination, excessive thirst and hunger, unusual weight loss, fatigue, irritability, blurry vision, numbness/tingling in feet or hands, frequent infections

Normal: less than 120/less than 80
Prehypertension: 120-139/80-89
Hypertension: 140+/90+
Caffeine, smoking, cold medications and excercise and stress may cause temporary increase. Consistent high blood pressure can damage vessels and restrict blood flow to vital organs.

Healthy range for men: 10%-25%
Healthy range for woman: 18%-30%
The key to achieving a healthy weight is making permanent changes in you lifestyle and developing healthy habits.
*make a committment
*get emotional support
*set realistic goals
*eat healthy foods
*get active
*maintain healthy habits



Look what I found!

Posted in Live by Sarah on January 19, 2011

Just found these in the store the other day, and I must say, they are pretty darn good. Sarah’s rating: 3.5 out of 5 stars!

Nutrition Info:
Calories: 200
Fat: 7g
Fiber: 1g
Protein: 10g
Sodium: 580mg
Carbohydrates: 23g

Okay, so it’s not the most healthy option, but if you are about to surrender to a serious case of the “give me the chips and nobody gets hurt” munchies rage, this is a little splurge that won’t set you back.


Runner Wannabe

Posted in Live by Sarah on January 17, 2011

Happy Sunday! Another great weekend filled with family and friends. My weekend wouldn’t be complete with out a nice long run with my dog. I prefer to do these runs on Sunday since I teach Saturday mornings and I like to get it in before my son wakes up, so I don’t lose a precious minute spent with him. As I was out today, the skies were cloudy and ominous but I stayed dry on top but the mud was flying and my four-legged run mate was soggy from her chest down to her paws. It inspired this next topic…despite hundreds and hundreds of miles logged, I don’t really consider myself a runner. I get very intimidated walking into a running store for shoes or any kind of books or equipment. I feel so out-of-place at packet pick ups. I have found myself unprepared in only a few instances but for the most part, I don’t follow any set training schedule or equipment check. Sure I print off a 12 week training log before any big race, but of all the different types of runs you must go on each day; tempo, hills, race pace, easy…whatever! I just run the distance it tells me. And sure I’ll vary up my speed and hit as many hills as I can, but I’ll don’t give a damn about meters or a set kept pace. I don’t need a GPS, an online log, a fancy hydration pack, hella expensive gear or any of that crap! Give me a good pair of shoes and a time frame without any responsibilities and I’m good. I will splurge on my iPod, but my best runs are to the rhythm of my own cadence and breath, the sound of the birds chirping, dogs barking, and alarm clocks going off. It helps me clear my head. Call me bitter, call me a rebel, but I feel like I don’t fit in with the typical “runners”. Running is simple and I refuse to make it a complicated sport. I came top that realization when I was setting up for my first olympic-distance triathlon. The swim and the bike sections required a list of things I needed and when it came to the run section, all I needed was…shoes. “Experienced runners” might roll their eyes at me. To them, I give them the middle finger and leave them in the dust, or at least try, running as fast and hard as I can with more money in my wallet and less gear weighing me down. One of my favorite race memories was during a half marathon, this guy, stick thin, decked out in spandex shorts and the latest aerodynamic sunglasses, eating his Starbursts and drinking his special juice. Even though he looked like an idiot, I was impressed and felt out of my league. Needless to say he passed me right out of the gates, but half way down the canyon, I crept up on him and passed that fool faster than lighting and made sure he didn’t catch back up. I know that one day you may find me on the side of the road with side stitches and eating crow, but it probably tastes better than that Gu gel you just choked down.

Cleanliness is…a must!

Posted in Live by Sarah on January 13, 2011

I swear to tell the truth, the whole truth, and nothing but the truth. I am guilty! I don’t know if it’s the weather or what, but I struggle this time of year! I do great over the holidays. The fear of packing on holiday weight keeps me motivated not to do so. I workout hard, eat clean, and sure enough, come Christmas I feel great and don’t gain an inch. BUT THEN comes the new year. The gym is packed, people are motivated, everyone has made New Years resolutions to get fit..and here I am with tons of candy sitting around with nothing to look forward to in the coming weeks. No parties, no holidays, no races. Alas I grab my pen to write in my food journal is disbelief. Did I really just eat 3 mini candy bars along with my protein shake? Did I really have to follow my lunch with a cookie? Why did I have seconds? I was full! DAMN IT! It’s also this time of year I have people coming up to me asking me for workout plans and nutritional guidance. Who am I to tell you to eat clean while I am standing here with an empty caramel wrapped in my hand? I like to be the leader, but I guess I am going to hop on the bandwagon that is, clean up my diet.

I took a picture of the foods I packed to take to work with me today, and thought I’d share. I pack my lunch everyday. It is so convenient and affordable and keeps me on track. I love the Lean Cuisine Spa entrees. especially the Salmon and Basil, although I don’t make them at work. Fish and workplace kitchens aren’t a good idea. I also love the Kroger brand Carb Balance yogurt. They have lots of protein, similar to the new greek yogurt that are the rage, but a lot less sugar. And of course there are the staple natural foods; hard-boiled eggs, almonds, fruit (to satisfy my notorious sweet tooth!)

And I can’t forget my morning tradition: an EAS AdvantEdge protein shake. I love these and would be lost without them! They taste great and refuel my muscles after my morning workout.

2011, the year of races!

Posted in Live by Sarah on January 12, 2011

I’d like to do an event every month and have most of them filled, so join me for a happy healthy 2011!

January – TBA

February 4th – Romp to Stomp Breat Cancer Snowshoe 5k

March 19th – Moab Half Marathon

April 16th – Salt Lake Bike Tour:

May 7th – Race for the Cure 5k

June 17th & 18th – Wasatch Back Ragnar Relay

July 2nd – Dirty Girl Run 4k

July 30th – waiting for lottery results – Burley Spudman Triathlon

July 30th – if I don’t get in Spudman – Salt Lake Metro Dash

August 12th – Alta Canyon Midnight Moon 5k

September10th – Alta Canyon “I Can Tri” Sprint Triathlon

October 29th – Halloween Half Marathon:

November 6th – World Run Day (join me for a group run):

December – TBA, thinking about the Moab Winter Run 10k

If you’d like to train with me:



The Secret to my Energy

Posted in Live by Sarah on January 10, 2011

People always ask me where I get my energy from. I have a few secrets here and there, but the main one is…..drumroll please… kick ass playlist! If you know me at all, you are aware of my consistent iPod dilemma. If I added up all the shuffles I have gone through, I could afford a nice Nano! But at $46 a pop, if I can get at least 3 months out of my poor little shuffle, I am okay with it. They always fall victim to the washer. I put my iPod in my hoodie pocket, unknowingly place it in the wash, search frantically all over the house looking for it the next day, until the lightbulb goes off in my head, I go downstairs to the wash room only to hear the dreaded “klank” that is my freshly washed and unusable shuffle. Another one bites the dust, and I am forced to push through the elliptical/treadmill/arc trainer to the beat of some crap on Gold’s TV, biff and buff talking way too loud about how unfair their child’s teacher is or how irritated they are at so-and-so, and Mr. Has-to-run-as-fast-as-he-can-to-impress pounding away at the treadmill. Sorry for the vent session. Anyway, as I walk around the gym with ear buds in and music blaring, it takes all that I have not to shimmy my way between machine with arms high up in the air singing “I LIKE MY BEATS FAST AND MY BASS DOWN LOW”  As I said, it’s always being updated, but here is my latest (warning, most of these contain explicit lyrics):

Firework, Katy Perry
Grenade, Bruno Mars
XOXOXO, Black Eyed Peas
Superstar, Ghostface Killah
Power, Kanye West
Spinnin’, The Ready Set
Check It Out,
Girls on the Dance Floor, Far East Movement
Only Girl in the World, Rhianna

A Real (great) Weekend

Posted in Family,Friends,Live by Sarah on January 10, 2011

UGH that was rough! To go back to work for 5 straight days after the Christmas/New Year’s holiday is just cruel. But I did actually went by quite fast. What a great weekend this was! It made me appreciate the 2 days I get to myself. I only have a few obligations away from the house (a class on Saturday, and 2 runs) but otherwise this weekend was perfect. Of course I had plans lined up but nothing major. It helped me remember-THAT is what a real weekend is. Just doing things around the house you can’t get done during the week, and spend quality time with family. It was so nice to just hang out with my husband and son in the mornings, watching cartoons, making breakfast and just playing around. And I will admit, I actually enjoy cleaning, it just makes me feel better and eases my mind. I have a couple big plans for things I’d like to do around the house this year: spruce up my gym, create a wall mural filled with pictures of friends and family, and save up for new flooring in the bathrooms. I can’t wait!

I also got to see my parents (I love watching them with my son, it warms my heart), had a playdate with my cousin and her daughter who is just learning to walk, went to a welcome-home party, and met an old friend from highschool for coffee and had a great, inspiring conversation with her.

I hope you all had a great weekend as well. Remember to make time for yourself and relax!

Trying Something New

Posted in Fitness,Fun by Sarah on January 7, 2011

Sorry if you missed me yesterday. I had a busy day and had to teach at night, so by the time I got home I was exhausted. I have been talking to Sonia, the owner of Salt Lake Adventure Bootcamp about possibly helping her out a couple of days out of the week with her bootcamp classes. So encouraged me to attend this morning to get a feel for it. It was awesome! I was placed in a group of 5 and between us, we performed HUNDREDS of kettelbell swings,  jacks, rows, laps, squat thrusts, donkey kicks, good mornings, turkish getups, wall slams, suicides and jumprope rotations. These classes are no joke and I have only been to one! I am really looking forward to next week, making new friends and testing myself.

If you’d like to come check it out, I highly recommend it! You can join anytime, and Sonia will pro-rate your fee according to the number of days left in the month. You can sign up for 3, 4 or 5 day a week schedules. It is a fun group, women only, of all ages and abilities. You work hard, you work together and you feel great for the entire rest of the day and will leave you wanting more, I promise!

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