Sarah's Fit Blog


BLAST!

Posted in Family,Fun,Live by Sarah on August 30, 2011

I cannot wait for dinner tonight! I am serving up BLAST’s at my house (it’s a BLT with swiss cheese and avocado). I love these sammy’s and look forward to them all summer. It’s harvest season and everyone who planted a garden this year is swimming in tomatoes, so bring some  my way we’ll have a BLAST! It’s really a no-brainer, but here is the “recipe”:

  • 2 slices whole grain bread, toasted
  • turkey bacon (B)
  • lettuce (L)
  • avocado slices (A)
  • slice of swiss cheese (S)
  • tomato slices (T)
  • and a teeny tiny bit of lite mayo
Enjoy!
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Updating the Home Gym

Posted in Live by Sarah on August 26, 2011

I recently made a trip to  Home Goods, a discount store for every piece of home decor you can imagine! The place is dangerous because you find things you didn’t realize you HAVE TO HAVE! It got my creative juices flowing and soon I had a list of updates I wanted to make to every single room in my house. After reality set in and the concept of time, I decided to priorities. The room I chose to start with was the simplest, cleanest, and most overlooked in the house: my home gym! It’s in my basement and it’s nothing fancy. I don’t have any large pieces of equipment…if I need cardio, I’ll go run. Imagine that! Anyway, I’ve decided to paint one of the walls, put up some mirrors and shelving and post some motivational art pieces and display my certifications and race medals. Before and after photos will be posted soon!

Here is an article I found for some essentials, if you’d like to create your own home gym:

15 HOME GYM ESSENTIALS FOR ANY BUDGET:

Whether the weather outside is frightful, you’re not an outdoorsy person, or you just have more time to waste in your house than out, an at-home gym is a great solution. With modern updates on classic exercises, there’s no limit to what you can stretch and flex, and that includes your dollar. Here are some of the greatest in-door exercise tools, on a budget or not.

Lower budget

Kettlebell: The latest craze in at-home exercise is the kettlebell, a high-intensity strength and cardio device that can burn up to 400 calories in just 20 minutes. The device comes with a variety of options for routines and exercises, making it versatile and convenient. With its small size, you can store it easily under a side table or in a living room cabinet. (10-pound Kettlebell, $21 with DVD.)

Rubber resistance bands: Not just a thing of ’80s movies, rubber resistance bands are great tools for toning those hard-to-reach back, hip and inner thigh muscles. In short, they do what many dumbbells cannot. Braided models work the best, because of their sturdiness, and they typically come in a variety of resistance choices. (Braided Xertubes, $22 each.)

Dumbbells: Classic and simple, dumbbells are easy to use and come in a wide variety of shapes, sizes and textures. Lighter ones are perfect for storage and working smaller muscles like triceps, while heavier ones are ideal for larger muscles, particularly biceps. Dumbbells are also perfect exercise tools for beginners. (5-lb Neoprene Dumbbell, $6.)

Kettlebell

Kettlebell

Dumbbells

Dumbbells

Resistance Band

Resistance Band

Higher budget

Contour weights: These straps are extremely popular for people practicing agility and strength. The device straps onto your waist, leg or arm while as you do your regular strength exercises. They make common moves such as planks and leg lifts more challenging, and they are available in several different weight ranges. (Contour Weights, $12 and up.)

Clutter-free dumbbells: This modern twist on a classic exercise tool is perfect for people who prefer cleanliness and order. With this slimmed design, you get nine dumbbells in one, with individual weights in 2.5-pound increments that can be clicked on and off as desired. Weight range is from 5 to 25 pounds. (Stamina’s Versa-Bell, $74 per weight.)

Suspension trainer: This versatile concept is perfect for the advanced at-home exerciser, with a handle to attach to a door, and handles for your hands and feet. The seemingly simple device has over 300 possible exercise combinations, and it comes in a training professionals package that includes an instructional DVD and handbook. (TRX Suspension Training Pro Pack, $182.)

Cardio

Lower budget

Jump rope: By spending just 10 minutes using a speed jump rope, you can burn 110 calories. If you add weight to the handles, then you can also sculpt your arm muscles in the process. When using a jump rope indoors, just be sure to have at least a 9-foot-hight ceiling. Also, jump rope is high-impact exercise, so be careful if you have muscular or bone issues. (Reebok Adjustable Speed Jump Rope, $20.)

Incline step: At-home step-bench products are unique in that they offer an incline exercise on a flat surface, alleviating common joint strain that comes with traditional incline exercise machines. This small, portable device is great for any combination of exercises and routines, and can be used while watching TV, or using the DVD that comes with customized strategies for targeting different muscles. (Reebok Incline Step, $80 with DVD.)

Gliding discs: These simple products, which can be used at home or even at the gym, are great for low-impact workouts that won’t strain your joints. Simply stand on them and slide around for a unique and easy exercise experience, targeting several underused muscles in the legs, like the inner thighs. (Gliding Discs, $23 with DVDs.)

Higher budget

Exercise bike: Unlike bike models of gyms past, modern stationary bicycle machines don’t require you to hunch over the handlebars anymore. The seats are becoming increasingly comfortable, and many come with handles at the base of the seat. Stationary bikes are great for garage gyms or TV viewing during exercise, as well. (Vision Fitness R1500, $599.)

Elliptical trainer: These machines are great for no-impact training, burning tons of calories and allowing you to reverse directions for even more muscle work. Unlike stationary bikes, elliptical trainers are usually sleeker and take up less floor space, making them ideal for a large living space or den workout. (Nautilus E514, $728.)

Treadmill: The classic exercise machine has revolutionized in recent years, providing low-impact, shock-resistant cushioning to allow safer and more comfortable running during your workout. High-quality treadmills are great at-home additions, and many come installed with iPod docks for easy listening. (Horizon Fitness T203, $999.)

Exercise Bike

Exercise Bike

Elliptical Trainer

Elliptical Trainer

Treadmill

Treadmill

Extra Accessories

Lower budget

TrainerBall ($30): Exercising on a stability ball works more abdomen and back muscles than a typical exercise, speeding up the process of firming and toning your belly. As a bonus, the ball has the moves printed right on the side, making it easier for beginners to enjoy the process as much as for experts.

Higher budget

Beamfit Activity Beam ($125): Simple and easy to store, the Beamfit Activity Beam can be used just while standing in your kitchen or during your other strength and flexibility workouts. It targets your core, improving stability and making you feel more balanced on your feet.

CycleOps Magneto ($270): Don’t let the weather outside deter you from your bicycle routine. With the CycleOps Magneto Trainer, you can turn your bike into a stationary indoor cardio machine that will even provide progressive resistance, increasing in difficulty as you pedal faster, without your having to shift gears.

25 things to do instead of late night snacking

Posted in Live by Sarah on August 25, 2011

As the summer sun sets earlier each night, it’s a sign that Fall is near. So why is it that I am staying up later than usual these past few nights? I usually go to bed around 10:30, but lately as I walk up the stairs towards the bedroom, I peak around the corner to read the clock on the stove and gasp at the sight of 12:00! Obviously, one needs a good amount of sleep to function the next day. I can usually run on 5 hours, but I wake at 4:30, so that’s pushing it. So what am I doing with my evenings? The usual…putting my son to bed, cleaning up the house, laughing at late night shows, snacking……OMG! Snacking after dinner has been a vice of mine for as long as I remember. I stayed up way too late last night again, but it was for a good reason. I have made a list of things to do rather than snacking in the evenings. The best part is, they are all free!

  1. go to the park and play
  2. take a walk
  3. go for a bike ride
  4. crossword puzzle
  5. laundry
  6. clean out the junk drawer
  7. prep for a yard sale
  8. visit your neighbors
  9. call a friend
  10. paint your toes
  11. clean out your closet
  12. design a new floor arrangement
  13. read a magazine
  14. sort your bookshelf
  15. write a poem
  16. wash your car
  17. bathe your dog
  18. rediscover coloring books
  19. mow the lawn
  20. wash your windows
  21. vacuum
  22. practice chip shots
  23. file important papers
  24. balance your checkbook
  25. go to bed!

Day 12- a picture of something I love

Posted in Live by Sarah on August 12, 2011

I  am not one to quit, therefore the photo challenge lives on!

Day 12- a picture of something you love:
Wow, just one? Hmmm. Ummmm. That’s not fair. There are too many. I love my family, my friends, my pets, my neighbors, my neighborhood, my work, my co-workers, my achievements, my lessons learned through failures, I love fitness, running, sweating, that feeling of pushing past my comfort zone, hitting bags, shifting gears, post workout euphoria….I could go on. But at this very moment, I love these photos:

 

Back to my roots…er, tubers!

Posted in Live by Sarah on August 12, 2011

I did it! My 2nd Spudman Triathlon held in my birth state, good old Idaho! Burley, ID to be exact. This was the 25th annual event. A 1 mile swim in the Snake River, a 25 mile bike ride among the potato fields and a 6.4 mile run over the railroad tracks and past the farmers houses. I did this triathlon last year, scared out of my mind with no idea what I was doing. I am a runner, so naturally I thought to myself “I’ve totally got that part!” So I swam my ass off and took my usual spinning classes, but didn’t have a road bike, but I though, no difference right? Wrong. I finished the swim faster than I thought and hopped on my freshly BORROWED road bike and laughed and hollered as I passed suckers one by one. Then I got off the bike, laced up my running kicks and….BONK! Where did my legs go? And how did these lead pipes attach themselves to my body? I ran my slowest 10k to date; a dreaded 58 minutes. Lame! But I still placed well. Total approx time 2:45:00.

So in 2011, I entered the lottery with fire in my fingers and a brand “new” vintage Cannondale road bike. I was selected from the lottery, registered for the race and started training. Mile after mile and hill after hill, I fell in love with my bike. I told my self I would practice T2 and start to run after my long rides, but only got around to about 4 brick sessions. (Bricks: training on two disciplines during the same workout, one after the other with minimal or no interruption in between). As race day neared, I stared to feel regret for lack of training, but I made a promise and I keep my promises.Long story short, I smoked my time from last year! The swim was great except for the girl who kept zigzagging in front of me. The bike was smooth and the weather was perfect! It was so rewarding to reap the benefits of building strength and comfort on my bike, my new best friend. The run was the best. It had gone from my favorite sport, to the most dreaded section of the race. But because I had anticipated what was coming up as I finished the bike section, I was able to conserve some energy and use it on the run. It worked! My official time for 2011 was 2:30:51

2011 BURLEY LIONS SPUDMAN TRIATHLON

07/30/11


Chip Time Information
Actual Start Time: 07:09:40.000
Stop Time: 09:40:31.379
Chip Time: 02:30:51.3
Gun Time Information
Assigned Start Time: 07:09:40.000
Stop Time: 09:40:31.379
Gun Time: 02:30:51.3

FINAL TIME: 02:30:51.3

Race Distance: Spudman
Overall Placing
Place: 502
Time Back: 00:41:43.900
Gender Placing
Place: 99
Time Back: 00:21:44.000
Division Placing
F 30-34 Place: 20
Time Back: 00:13:46.300
No Name Interval Time Total Time Pace Overall Place Overall Back Gender Place Gender Back Divsion Place Division Back
1 Swim 00:20:04.342 00:20:04.342 0:00.8 771 +7:25.8 210 +7:25.8 37 +5:52.3
3 Bike 01:18:30.937 01:38:35.279 19.1 831 +19:46.5 173 +19:46.5 37 +9:49.2
4 T2 00:02:45.711 01:41:20.990 1046 +0:55.7 318 +0:55.7 62 +1:09.7
5 Run 00:49:30.389 02:30:51.379 7:59.1 256 +14:40.4 47 +14:40.4 9 +9:55.4

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