Friday, December 30, 2016

New Year's Resolution... AGAIN !

In prelude to the New Year, everyone is at least thinking in the back of their minds about starting a "resolution" to lose weight. I know its the most cliche thing heard, but every year it happens over and over again. So many people set this unrealistic expectation of losing 35+ pounds in a months time frame, lets just say this is not only unhealthy but also not sustainable. Also, jumping on the "healthy fad diet" bandwagon leads to a lot of yo-yo dieting rebound.
Sound familiar? Ever wonder why you lose weight for a short amount of time only to gain it back plus 5 pounds when you start to live normal? Well the hard truth is that your sabotaging yourself. If you are planning a diet for 2017 to follow ask yourself this simple question: Will I maintain this same program for 6 + months? If the answer is NO find a better program that will guarantee your success long term.
Many people want a quick fix. Nutrition if done correctly, doens't have quick fix. It takes time for your body to adjust and then respond to your nutritional changes IF you want the results to last. Anyone can crash diet, cut calories, add in cardio and lose weight. But what you will have left over is a hangry human who then loses control and BAM weight loss is gone !
So what is my suggestion to you? I like to start beginners to macro counting. It teaches portion control plus you learn what a protein, carbohydrate and fat source is. Living life blind to these macro-nutrients can really impact your life for the better. Many people think they are eating healthy when in fact they don't understand what they are ingesting and what their body needs to function properly.
Why are macros important? If you can get the right balance of protein, carbs and fats and you’ll not only lose weight, you’ll be more effective at burning fat and building lean muscle. One big thing people don't know is that all calories are not created equal. For example 10 calories of fat will be used entirely differently than say 10 calories from carbohydrates. Plus the food choices and quality are vastly different.
Where do I start ?
To figure out your macro ratio, you need to work out your basal metabolic rate or your BMR. This is the rate at which your body uses energy to stay alive. Then take into consideration your activity level and here is where you error on the low side because in reality we "think" we work harder than we do. The calculation will then give you a daily calorie target, which you can split into the three macronutrients (protein, carbs, fat).
Here's the fun part. How and what you split these macros up on are entirely up to you! If you want a tighter looking physique, eating whole foods that are not processed will lead you to the best results. The great thing about macro counting is if you’re strategic about your calories, you can factor in a bit of chocolate or a slice of pizza every day if you want to and not go over your allowance.
Luck for us, there are many tools that are simple to track our macros on. I use Myfitnesspal and it's simple to calculate and keep track of. In the beginning you might feel overwhelmed but I promise you that it wil get easier and you will be able to learn more about your food choices to meet your goals.
Need help with macros? Contact me and I will be your macro coach and help you along the way !

Wednesday, December 28, 2016

Drop you excuses !

I want to talk a little about excuses. With the new year arriving, I feel this week is a chance for me to really talk to you about the correlation between exercise and why you may be the "yo-yo" fitness person.
In my profession, excuses are so common that i wish I had a dollar every time a client canceled on a session or had some reason as to why they just could not stick to the plan. While I know that every now and then it's understandable, it’s also an excuse. If you already feel like you can agree with some of what I am saying, stick around and read a little more. You might be surprised at what I am going to say.
Henry Ford’s famous quote, “Whether you think you can, or think you can’t, you’re right.” It's about your own belief that matters for all the decisions you make. As a trainer, I have come to the hard truth that not everyone wants to hear what I have to say and may not even care. It’s important for trainers, teachers, therapists, and generous hearts from all walks of life to spot chronic excuse makers, so we don’t waste our efforts on someone who has no intention of changing. Sorry but that is a hard pill truth to swallow.
Some people have learned to use excuses as a way to get attention therefore they are energy suckers. Unfortunately, this energy is wasted, like putting gas in a car that has no engine, because the person has no real desire to change. This leaves the giver depleted and the receiver right where they were,in a bed of excuses.
Are you living a life full of excuses? Have you ever caught yourself making excuses when things don’t turn out as you had expected? Have you ever neglected taking responsibility for the events and circumstances of your life? Or have you ever tried to explain away why you didn’t, couldn’t, shouldn’t or simply wouldn’t do something? These are all subtle signs that indicate you are living a life of excuses, which prevent you from living to your full potential.
Main reasons why excuses happen:
Fear of Failure
Fear of Embarrassment
Fear of Success
Fear of Change
Fear of Uncertainty
Fear of Responsibility
Fear of Making Mistakes
Sound familiar? If you want to get rid of excuses you need to get rid of your fear.Fear traps and locks us away within our comfort zone. Yet fear often develops as a result of a lack of understanding, information, resources, experience or perspective. If you lack all these things, you will naturally lack confidence, and as a result you will fail to take the action necessary to achieve your goals and objectives.
Excuses prevent you from reaching your full potential, but they will also hold you back from recognizing opportunities, talents and skills you might have, to help you overcome your problems.Try to keep this in mind as the new year rolls around!

Tuesday, December 27, 2016

NEW YEAR? Start NOW!

We are right in the middle of that Holiday grind. You know the time of year that is right before Thanksgiving and ALL of December and then tinkers into the New Year. Many people even start right at Halloween. There's party after party and a routine is far beyond gone. Why is this considered "normal' for people? Why don't you want to stick to your goals, make healthy choices, enjoy the holiday with balance and then start 2017 off already with a good routine?
Did you know the average American gains 7 to 10 pounds between Thanksgiving and New Year’s Day. What happens is that every time someone has sweets, treats or drinks you feel the need to jump right in this "one time" and then that repeats itself for a few months. Don't be a resolution person, make changes today and continue into the new year!
Let me help you reach your goals BEFORE you lose sight of your goals. I know that the New Year is right around the corner but why not commit to changing your life today? Let me take you through 8 weeks of training and nutrition to reach your ultimate goals and get you on a path that will lead into a successful 2017 !
You might be asking, is this even what I need ? Well here is your answer! Let's examine how your body feels right now at this moment.
-Are you feeling heavy, lacking energy, losing motivation, have increasing headaches and need for caffeine, poor digestion (bloating, gas , non consistent bowel movements), increased allergies, starting to feel sick with a diminished immune system (e.g., frequent colds, or the inability to kick a cold), depression or anxiety, you do not have to settle for this feeling! It is not the norm and I can help.
-Are you "eating" healthy but not losing weight ? Most of us think that we lead a healthy life. And for the most part you might be. But we cannot help the fact that we are exposed to toxins on a daily basis. You are inhaling, digesting, and even absorbing things through your skin. Your body takes a beating everyday and finding a way to "detox" is what you might need. All that toxic build up creates damage and possibly extra weight.
-Oh your planning on hitting it hard in 2017? What is wrong with starting now? Change your commitment date to today. If you continue to follow this pattern of unhealthy behaviors, why do you think a flip will switch come January 1?
By starting with my 8 week program you have a chance to change your mindset plus all of these things:
• An improved sense of energy and vitality
• Eat for heath and weight loss will follow
• A restored balance to the mind and nervous system
• Greater clarity mentally, spiritually and emotionally
• Reduction in cravings
• Improved mood, reduced anxiety, depression and stress
• A loss of five to 10 pounds of inflammation and toxins
Did you know that 80 % of what you look like is what you eat? That is scary looking back on what the past few months might have looked like for you. Leave the yo-yo dieting in the past. This is not an all or nothing approach to life. This is simply learning how to be the best possible version of you today. Mistakes and slip ups happen but that doesn't mean you throw that all away and give up. Transforming your mind and body needs to be enjoyable, satisfying, uplifting and freeing!
If you are even thinking about this change, contact me at burdafitness@gmail.com and I will give you three tips on how to make small changes even if you don't want to start 8 weeks with me! Your success is that worth it to me that I can guarantee you changes if you follow my plan!

Monday, December 26, 2016

Motivation-Dedication-Energy

Motivation- Dedication- Energy
What they mean:
Motivation:the general desire or willingness of someone to do something.
Dedication: the quality of being dedicated or committed to a task or purpose.
Energy: the strength and vitality required for sustained physical or mental activity.
At this point I hope I have your interest. i wanted to do a more personal post today that I feel might reach out to someone today. I want you all to know that right now, today, in this moment you are in control of your life. You have the ability to be an inspiration to others if you start making the right decisions and choices to create the life you want to be in.
Motivation is a desire to want to do something. Yes, a lot of us lack motivation in our lives at some point or another. Motivation isn't what drives you to get to your goals. You need to have dedication to do that. The days that you don't feel like doing something, motivation will not get you there, dedication will. Having dedication to a goal brings in consistency. This is where changes happen. Your life needs to be a consistent chain of events that lead you to the ultimate goal that you want to achieve.
Energy is the vibe you give off. Your body has a frequency of vibration. The happier you are, the higher the frequency your body will vibrate at. If you are not working around people with the same frequency you are wasting that precious space. Don't allow your mind to be filled with slow energy. Life is a series of moments attached to each other. If you are living in these moments and you are emotionally present working at a higher level of frequency, your life will take off and prosper.
You are in control of your life. You are the one to make the decisions that will ultimately affect the outcome from the choices you make. If you choose to be negative, if you choose to have the people with a slow vibration take up that space, you are limiting your potential for greatness. Sometimes you need to cut out those people who are taking away from your determination to reach your goal. You should be enjoying life!
You are not made to work 40+ hours a week doing the same thing every single day. Is that what you want? To be a slave to something because you think you should be because a 7-5 is the norm? No, your life is in your hands. What is your motivation? Now ask yourself what is your dedication to that ?
Is what you are doing now, making you happy? If your not happy how is this affecting your family? Change is hard, it is painful but it is also 100% necessary for you to grow. Life is about your choices, it's about making your dreams reality. Just because it's hard, doesn't mean it's impossible. Who says it's not your time to get to follow your dreams? You are meant to be happy and to enjoy life. Why are you waiting for it to be handed to you? Go out there and start making it happen!
Motivation is what gets you started, dedication is what you need to continue to pursue it and the energy you give off is what you will get back!

Friday, December 23, 2016

The 3 C's





Choices, chances and changes. You are the one in control of your life, your mind, and your body. Right now, it's a very critical time that you are contemplating a "resolution" for 2017. You are thinking about a change and contemplating making a choice to do something about it. Let me ask you this, are you happy with your current condition?
Look at the past choices you have made that lead you to this current condition. Did you neglect working out? Have you been eating healthy or did your diet hit a pitfall? Are you happy with your emotional state, your relationships, your habitat? All of these situations are the result of past choices you’ve made.
If you aren’t happy with the way things are, you can choose to make a change, and that choice will be reflected in the future It really is as simple as that. Your life is not on auto pilot. You do not need to be in the same condition you are today, tomorrow. Social media is a hard piece of realization that you need to consider because you are seeing a highlight reel. Instead of following other people’s choices, try choosing what is most important to you.
So now I ask you, what is your future plan? What do you enjoy doing? If you enjoy lifting, do that. If you like to run, go run, Whatever you like to do, you should make time for that. Change starts with choice. If you are not happy with something in your life, it’s time to make that choice.

Thursday, December 22, 2016

Big goals means BIG movements !

What do you want? What are your personal goals? What do you need to get there ??
These are the first few questions I ask my clients /athletes when they contact me. There are so many variables that you need to think of when starting a plan. For instance, do you want to build muscle? Do you want to lose weight? Do you care about body composition or do you want to train for performance.
All these things are important to consider when a trainer is creating a program for you to implement. One thing that is consistent across the board in ANY realm of training is getting functional. Moving your body through space and learning how to control your own body weight is critical to your health and well being. In any fitness program you should see some common things that reoccur in your training program.
Every athlete, bodybuilder, and common person wanting a better quality of life could benefit from incorporating some form of strongman training in their routine. Why? It engages your entire body’s muscularity, focuses on strength production by the entire body as one unit and increases your core control. Adding in some training techniques to increase your muscle moving power is critical for a leaner and stronger physique.
Now lets talk about the movements that you can add into your training. Some of them you might already be doing and just didn't realize that it was a strength based movement.
-Overhead press which can be done with a barbell, dumbbells, log, keg, sandbag, axles and other odd objects. Lifting any object overhead is stimulates your core control and activates muscles you never thought you had.
-Deadlifts makes your biggest muscle work, your back, legs and core. Deadlifts make you stronger by allowing you to pull weight, and lots of it, of the ground. If you want to get stronger, use different styles of deadlifts from sumo, deficit, and even a fat bar,
-Farmer carries are a great locomotor movement that increases your grip, strengthens your core and brings on a metabolic burn. The usual piece of equipment is a long bar with handles in the middle, and weight is distributed in the front and back. Kettlebells can work just as well for general fitness strength. You can even use odd objects like a keg or sandbag to get the job done.
-Locomotor strength, which simply means move something for distance. By doing sled pushes, tire drags, pushing or pulling odd objects and even carrying them can make training fun and interesting.
By using the above concepts, you can take your training to a new level. Don't forget, strongman and heavy lifting doesn't mean its not cardiovascular. Try moving something heavy for a period of time and let me know where your heart rate is at!

Wednesday, December 21, 2016

Drink up !




Healthy Cocktails! It's the holiday's and there are many parties going on. Don't try to fool the person next to you thinking that you don't enjoy a cocktail here and there. You don't have to say no to everything but you can swap out those drinks for some healthier cocktail options and some tricks to beat the holiday fluff !


-Give yourself a limit. Maybe one or possibly two. Yes it might be difficult when you are around other people who may be drinking more but, no one likes that person who fell off the deep end at a party.Drinking inhibits your ability to think clearly about situations that you would can easily redirect. Food choices also start to move more to taste rather than health and your night out might turn into a weekend of indulgence. Leave an impression and make it a a good one at that.


-Sip slowly and leave the shots for the bar. Make your drink last as long as possible because the fewer drinks you have, the fewer calories your body has to process. You will not only feel better the next day but you will not go overboard.


-Avoid the specialty cocktails and fruity drinks. Mixers can easily double or triple the amount of calories per drink. Stick to soda, water or a splash of lime juice. Want a calorie free cocktail hack? Ask for vodka and water and add MIO to it ! Boom you now made a drink that you can enjoy!


-Make it a double, no not a double alcoholic beverage, ask for a water to go with every cocktail you have. This will not only keep you from being dehydrated, but will also make your drink last while appeasing your oral fixation.


-Eat before you go and don't stand next to the snack table. Drunk munchies are real! You know when you drink a salad looks so appetizing right? NO! Keep in mind that your system has to process all the alcohol before food, so any excess of calories might get stored instead of being burned !

Follow these simple tips and you won't see your waist size double during the holiday season! 

Tuesday, December 20, 2016

Make your body HOT by keeping it cold!

Hot trend with a cold process :)
Cryotherapy is the new trend in the fitness industry to get in a chilly edge over your opponent. This health, beauty and fitness trend involves stepping into a chamber set to as cold as 228 degrees below Fahrenheit. Yes you read that right! The treatments, which last only about three minutes and typically cost between $60 and $100 per session but claim to cure almost any ache, pain or ailment you might have.
So here is what they are saying Cryotherapy can do for you:
Weight loss:
It can help increase blood circulation throughout the body and boost the delivery of oxygenated blood, in cases helping you increase your metabolic rate and shed the extra weight.Combined with a balanced diet and a steady workout plan, it can help to burn additional calories in just a single three-minute treatment, but results vary among individuals.
Beauty/Anti-Aging:
Cryotherapy stimulates collagen production in the deeper layers of skin resulting in a smoother, firmer, and more youthful look. Cryotherapy for beauty can help maintain a youthful appearance while reducing the signs of ageing such as wrinkles, fine lines, and blemishes.
Recovery from workouts:
It slows down the entire inflammatory effect which is comparable to acupuncture for healing at the cellular level. The freezing temperatures also numb nerves, providing pain relief from a fitness-related injury. You can train harder, longer, and recover quicker to help you achieve maximum results from your workouts.
Overall Wellness:
Cryotherapy may cut down on stress and anxiety. Taking care of your body encompasses more than the food we consume and the lifestyle you lead. Many people are starting to use Cryotherapy to boost their health naturally and maintain their overall wellness by releasing toxins and getting an overall feeling of restoration.
This may or may not be an option that you would consider, but bringing you the latest information on health and fitness trends is part of my job. If you have any questions, please feel free to ask them and I can answer them for you!

Monday, December 19, 2016

HIIT your best workout!

HIIT - High Intensity Interval Training. Why should you do it? For starters, it's fast, effective, and burns more calories than traditional cardio. Did I get your attention yet? More calories burned in less time! What to know how? Read on!
HIIT- high-intensity effort for short intervals followed by lower intensity activity or rest. This is then repeated - usually for a specific and pre-determined number of rounds.
Examples:
Sprinting – 100-meter sprint followed a period of rest until your heart rate comes down into a normal zone.
Jumping Rope – 30 seconds of all out jump roping followed by 30 seconds of rest
Machine Rowing – 30 seconds of maximal rowing followed by 60-90 seconds of slower, low-intensity rowing
Now, you might get HIIT confused with "hard" training. There is a huge difference on the demands HIIT places on your central nervous system. So what is NOT HIIT but it is considered volume training.
-100 Burpees for time
-Box jumps or plyometric exercises for a determined amount of time.
-A list of ten or more exercises super-setted together in a circuit.
Even though all those things are great to get and keep your heart rate up, you are missing out on the critical benefits of real HIIT training. So what does HIIT do for you?
-Increased conditioning with a strong carryover to sports, other activities and everyday life.
-Decreased body fat
-Increased calorie burn
-Creates a challenge for your training.
-Short workout duration normally lasting 8-20 min max.
Start off with one HIIT session a week and gradually build up. Your body needs to learn how to recover properly and adapt to this new training stimulus. Some people can recover fast and do multiple HIIT sessions a week, while others might need every other week. This all depends on you and your conditioning/ recovery rate.HIIT is effective and efficient. Almost any movement can be done in HIIT fashion and quite often no equipment is needed.
Need ideas? Contact me for a program that will get your body to the next level in LESS time !

Sunday, December 18, 2016

Why wait?

We are right in the middle of that holiday grind. You know the time of year that is right before Thanksgiving and ALL of December and then tinkers into the New Year. Many people even start right at Halloween. There's party after party and a routine is far beyond gone. Why is this considered "normal' for people? Why don't you want to stick to your goals, make healthy choices, enjoy the holiday with balance and then start 2017 off already with a good routine?
Did you know the average American gains 7 to 10 pounds between Thanksgiving and New Year’s Day. What happens is that every time someone has sweets, treats or drinks you feel the need to jump right in this "one time" and then that repeats itself for a few months. Don't be a resolution person, make changes today and continue into the new year!
Let me help you reach your goals BEFORE you lose sight of your goals. I know that the New Year is right around the corner but why not commit to changing your life today? Let me take you through 8 weeks of training and nutrition to reach your ultimate goals and get you on a path that will lead into a successful 2017 !
You might be asking, is this even what I need ? Well here is your answer! Let's examine how your body feels right now at this moment.
-Are you feeling heavy, lacking energy, losing motivation, have increasing headaches and need for caffeine, poor digestion (bloating, gas , non consistent bowel movements), increased allergies, starting to feel sick with a diminished immune system (e.g., frequent colds, or the inability to kick a cold), depression or anxiety, you do not have to settle for this feeling! It is not the norm and I can help.
-Are you "eating" healthy but not losing weight ? Most of us think that we lead a healthy life. And for the most part you might be. But we cannot help the fact that we are exposed to toxins on a daily basis. You are inhaling, digesting, and even absorbing things through your skin. Your body takes a beating everyday and finding a way to "detox" is what you might need. All that toxic build up creates damage and possibly extra weight.
-Oh your planning on hitting it hard in 2017? What is wrong with starting now? Change your commitment date to today. If you continue to follow this pattern of unhealthy behaviors, why do you think a flip will switch come January 1?
By starting with my 8 week program you have a chance to change your mindset plus all of these things:
• An improved sense of energy and vitality
• Eat for heath and weight loss will follow
• A restored balance to the mind and nervous system
• Greater clarity mentally, spiritually and emotionally
• Reduction in cravings
• Improved mood, reduced anxiety, depression and stress
• A loss of five to 10 pounds of inflammation and toxins
Did you know that 80 % of what you look like is what you eat? That is scary looking back on what the past few months might have looked like for you. Leave the yo-yo dieting in the past. This is not an all or nothing approach to life. This is simply learning how to be the best possible version of you today. Mistakes and slip ups happen but that doesn't mean you throw that all away and give up. Transforming your mind and body needs to be enjoyable, satisfying, uplifting and freeing!
If you are even thinking about this change, contact me at burdafitness@gmail.com and I will give you three tips on how to make small changes even if you don't want to start 8 weeks with me! Your success is that worth it to me that I can guarantee you changes if you follow my plan!

Friday, December 16, 2016

Your body and mind are a beautiful couple !

The body is your brain. Your body plays a major role in emotions, learning and relationships. The body is intimately involved in all our thought processes, understanding, emotions and decision making. The mind and body are inseparable. There is a misconception out there that your body is fragile and can't withstand the "stress" we place on it. I hear time and time again that certain exercises are bad for you, for example squatting below parallel. Which in fact, is not only safe to do but optimal for mobility and range of motion of your joints.
Your body is meant to move.It’s built to move your spine out of neutral, take your knees past your toes, or lift with your legs and not your back. None of these actions is necessarily bad, unless your body can’t handle that given demand and that is where injury occurs. Injury = Demand > Capacity. So, if you are not training these movements, you can get injured because you lack the ability to move in that way.
Here is a scary FACT: “In less than two generations, physical activity has dropped by 20% in the U.K. and 32% in the U.S. In China, the drop is 45% in less than one generation. Vehicles, machines and technology now do our moving for us. What we do in our leisure time doesn’t come close to making up for what we’ve lost” - designedtomove.org
Do you have a desk job? Are you sitting over 9 hours a day? Do you sit all day then come home and sit and watch tv? Your body is just denigrating as we speak.A modern human has the luxury to ask why run? Why jump? Why climb? When everything is accessible, when you are not forced to move to catch your prey or avoid being prey. Most people have a disconnect between their mind and body.
Movement is essential. You need to move your body! What is movement and why is exercise not enough? Movement is doing what our bodies are designed to do, running, jumping, swimming, climbing etc. Your body is made to have different levels and demotions of variety. Exercising has most commonly evolved into sitting (yet again) on a machine and doing isolation work. Now I am not opposed to isolation work, I myself am a bodybuilder so that is the core of my movement. However, the majority of people need total body movements. If you train, then "train movement, not muscles". Find out what movement means to you. For most moving is being in the present, enjoying the moment. Enjoying what you are doing.
Here are some things you can do to move more in your life!
-Sit less
-Enjoy movement by doing more of it. Go outside and walk.
-Incorporate exercise into your life.
-Train the total body compound movements.
-Practice yoga and learn to relax the body and mind.
-Play! Learn a new sport, skill or just enjoy being goofy again!
The takeaway, move more, sit less and enjoy life in your natural environment.

Thursday, December 15, 2016

2017 better be ready!




Well here it is. I am putting it out there to the world that I am starting prep in Jan 2017 for my third show. I did take some time off  from competing to really "grow" not only physically but mentally as well. Competing is something very special to me. The lights, the stage and the feeling of accomplishment that I have working hard for something. I know that my time is coming and this year I am going to put it all out there !

I am around 17 weeks out from my first show this year. Not only am I starting off in a great place, but I have great people behind me in the process. I have my sponsors Outlaw Laboratory and my coach Erin Riley from Jason Phillips Fitness doing my diet. I train myself but even coaches need coaches keeping a close eye on my physique and to be support when I need it the most.


The above photos are of my competitions that were merely 6 months a part in 2014. Yes I took 2 years off to find balance and build.  My first show was a blunder of bad decisions that I can't wait to not make again. I dieted hard to meet show number 2 with an overall Figure win. Now I am sitting in an awesome position, I am strong, my body is healthy and I am ready to really give it all I got.

I hope to inspire people that just want to see the power of having a positive mindset and knowing all things are possible. I want you to continue to watch me throughout prep on IG @bfit_sara and ask me any questions that you might have!

As a coach my passion is helping people find their own passion! If you need help with your nutrition, need help with training or just need motivation to get it done, please don't hesitate to ask me !

Let's bring in 2017 together with a lot of success !

Wednesday, December 14, 2016

No more excuses !

Eating healthy is too expensive, sorry but I am not going to give you that excuse today! Eating healthy on a budget just takes planning. Even though the frozen and canned foods are good options if your in a pinch, the healthy fresh foods is what you should be really looking at to buy. The longer a canned product is on the shelf, the more the nutritional value is decreased. So how can you shop, prep, and save on a budget? Keep reading !!
First, look at your pantry and whats in your fridge before you go. Take inventory and make sure you look at the expiration date. A good tips is to plan your meal around what is going to expire first and get the food used before you need to throw it away!
When you are buying fresh foods, only buy what you will need. Do not try to buy in excess because you might waste it. If you are tempted by lower-cost bulk foods or items at warehouse clubs, remember you are saving money only if you can use it before it goes bad. Sometimes there are programs that have a bulk food box, try to split that with a friend so you are not wasting your produce.
Make your meals fast and easy. Do you know why people go to fast food places ? Because its fast and convenient. You can do the same exact thing with your food choices as well. It just takes some planning. Have your meats cooked and prepared for the week. Make a few side dishes that you can mix and match. Have your food prepped in containers if you know you are going to be out and about and needs something fast when you come home.
You can also use the slow method and cook your meal while your at work in a crock pot or slow cooker. Its as simple as putting in some chicken, 1/2 jar of salsa, taco seasoning and keep it on low. Boom come home and you have salsa shredded chicken ready to go!
Last but not least, if you have left over foods, make them into something new. Here are some ideas:
1.Use your stale bread for croutons or as the base of an egg strata.
2. Repurpose vegetable scraps to make a stock.
3. Freeze extra fruit for a smoothie.
4. Wash, cut and dry extra vegetables and freeze them in a zip-top plastic bag.
5. Donate extra canned / boxed food to food banks.
When you are shopping, pick up high-quality frozen meals, frozen veggies and fruits as well as canned produce, fish and chicken. Try not to over buy fresh foods unless you can eat them and plan out your meals ahead of time for an easy week of meals !

Need hlelp with your nutrition program? Let me know and I can get you started to a healthier and happy new you! 

Monday, December 12, 2016

Losing weight,don't let your progress stall!

Why am I not losing weight? I am eating right, doing exercise, I am even doing cardio!!! What is going on?
Does this sound familiar? This is my normal dialogue to myself. Lately I have been doing a lot of research on how my body responds to training, nutrition and stress. Yes stress is a major factor in your weight loss journey. Somewhat frustrating that you may or may not have control over your ability to lose weight, but I am here to help you on your fitness journey!
Stress, like mentioned above, is a major factor in your ability to lose weight. Cortisol is a stress hormone that releases hormones to your flight or fight response. Keeping your cortisol levels under control might be easier said than done but you need to pay attention to it. Make sure your surrounding your life with people who make you strive to be better. Do daily meditation and practice positive affirmations.
Ask yourself, are you getting enough sleep? I am 100 % guilty of this. I don't get enough sleep which can be a huge factor in my ability to lose weight. Sleep helps recharge your body and reduces cortisol levels. Lack of sleep can also lead to excess eating. Just like how dehydration can be misconstrued as feeling hungry, being sleepy can do the same thing. Aim to get 7-8 hours of sleep each night.
Are you drinking enough water? Your body is made up of 60% water. Dehydration leads to bloating !!!! Your liver regulates your fat metabolism and if it is working overtime flushing toxins it won’t be able to focus on your metabolism. Aim for ¾ of a gallon a day. Having a hard time getting in plain water? Add fresh fruit, lemon or cucumbers to your water.
Your gut health should be a priority. If your gut doesn’t have the right bacteria/flora, you can experience horrible digestion, gas, bloating and a wide array of sicknesses. Proper digestion will lead to better assimilation of nutrients and therefore helping shed belly fat. If your body can't digest properly it won't rid your body of the waste it needs to. This can lead to bloat and belly fat nothing that is appealing ! Make sure to take a probiotic daily and get enough fiber in your diet !
Speaking of fiber, make sure your eating enough of it ! WHY? It helps your digestion! Eat tons of veggies. Vegetables of all types and colors. The more you can load your plate with “greens” the faster you will shed belly fat. Sneak fiber in your smoothies or baked goods. Adding a handful of kale or spinach to your smoothie or is a simple way to add fiber to your diet. Fiber keeps you full which is what everyone wants to feel! Full and not deprived.
Last but not least, sugar is sugar. Natural or artificial it's still sugar and has the exact same effect. While sugar gives you an initial rush of energy, it will then give you a huge dip in your energy levels. It is also a non-nutrient that many diseases feed off of. If you find yourself getting the "low or no sugar" options you might be creating a bad habit that will be hard to get rid of !
Take these tips and use them in your daily routine. Pick one to work on and when you master that, add in another! As always if you need help or guidance, message me !

Sunday, December 11, 2016

HIIT Sunday in the face ... LOL


Many of my days training during the week are very structured. Sunday's are my fun days  for training what I want to train and just enjoy the process. I somehow come up with some crazy circuit training workouts that are great for people short on time and need a total body workout!

Below is the written workout of what I did, the videos will be posted on my IG all day today so stay tuned to @bfit_sara for the videos :)

Need great supplements and want to know what I use?
Check out https://www.outlawlaboratory.com/630 

Free shipping code: OUTLAW-FS-630 OR Free T-shirt code: OUTLAW-TSHIRT-630


Total Body Circuit Training

Each circuit is 45 seconds of work with 15 seconds of rest and 3 total rounds. Rest 2 minutes between rounds!



Circuit #1 x 3 rounds 

-Side lunge with overhead pres
-Squat with DB bicep curls
-Mt. Climbers to side of the bosu ball 

Circuit #2 x 3 rounds 

-Narrow stiff leg DL into wide stiff leg DL
-Renegade Rows 
-Bosu pop squat 

Circuit #3 x 3 rounds 

-Front squat to tricep extension 
-Super Slam ball
-Plank climbers on bosu ball 



If you ever want and need fun workout advice, make sure your following me on IG where I post workout routines, training, supplements, and advice on training!

Friday, December 9, 2016

Turn I can't to I won't ... it might change how you think of things !

We all feel it at some point in our lives. As a trainer and coach I see some of the hardest struggle. I see struggle mentally, physically and emotionally. Sometimes I feel more like a therapist than an actual personal trainer but that is also the best part of my job.
Struggling can be a number of things but the best thing to do is face it head on. We all have that internal struggle of something in our lives that we need to control and you should embrace it and make peace with whatever is bringing you down.But how do you know what your struggling about?
To me struggling means a number of things. When I am working hard to achieve something and I feel like I am falling short that always sends the violins out for me. For you it may be losing that last 10 pounds and sticking to a fitness/ diet program. Whatever you are facing that almost feels impossible, just know that others have and are going through that too!
To be very clear, the struggle is always real. No matter if its small or big you will have to overcome a hardship at some point in your life. But let me ask you this, what are you really struggling with? When it comes to health and fitness, diet is the most common issue people struggle with is food. This is a common issue both overeating and under eating that I see people with daily. Food is a driving force when it comes to many social events not just eating to survive.
Think about it this way, your body was meant to perform and live. IF you see food as entertainment and social hour, you feel it's unacceptable to say no. Here's a scenario, your a party and there are some healthy foods and then there are the cookies, cakes and sweets. Everyone is eating off that plate yet your struggling with yourself and finally just give in. You could just do this, look at the table, find your healthy options and decide that your goals are far more important than a brownie !
What I am really saying, is do not give yourself the choice to question things. Have a plan, stick to it and keep your mind focuses. If you don't give yourself an option then you won't have to compromise with yourself to make a choice. The struggle is then not with the thing you are struggling with, the struggle is with the struggle itself. So eliminate the struggle by not introducing another option in the first place.
Here is your plan of action. Identify your struggle. Make small changes that will help your overcome that struggle. Surround yourself with a professional that can help you overcome that struggle. Allow others to help you overcome anything you might need to work on and be gracious with yourself!
Changes don't happen overnight but one small change a day leads to a lifestyle change in the long run!

Thursday, December 8, 2016

Don't Train Like a Girl!

If your a female, listen up! There are so many misconceptions that we encounter every day when we are bombarded by fitness advice. Some of it is so far from the truth that you can be stalling your own efforts because you believe the false things companies are claiming. I want to touch on a few that I hear so often that I you might have believed at one point, but don't worry, i am here to set it straight.
I ate a salad that is considered a "good" food but that donut I ate was a "bad" food. Let's get this straight, a calorie is a calorie and your body only see macro nutrients ( protein, carbs and fats). For you to think that your body knows what a good food vs a bad food is. it just doesn't work that way. There is a such thing as food quality and you should take that into consideration. Food quality means it will do something for your body and provide nutrients. While a donut is carbs and fats thats ok as long as your not over your macro-nutrients for the day!
I don't want to lift to heavy and look like a man. Goodness, can we lay this one to rest. You will NOT look like a man if you lift weights. In fact, you will have more curves than you know what to do with. Your body doesn't make enough testosterone to get big and bulky unless you are using a supplement that has a testosterone boost in it. Chances are, your not and you will not get huge like the hulk!
I'm a girl, so I should train like one. What does that even mean? You should train like a girl, does that mean you shouldn't lift? Girls and guys should train the same way. There is no difference in what exercises your doing. Train hard, lift weights and enjoy the muscle building process.
Stop the low carb and low fat theory. Did you know that fat doesn't make you fat? Fats are essential for your hormones to function properly. You need to have no lower than 35-40g of fat per day. Same with the lower carb theory, you are instantly eliminating your body’s favorite source of fuel.It is recommended that you eat 45-65% of total calorie consumption come from carbohydrates for those who train (weightlifting and/or cardio) regularly.
Cardio, yes it's important and it's a TOOL not the reason for your workout. Cardio keeps you fit through cardiovascular conditioning. The body enjoys this system called progressive overload, where you continuously increase some variable of your workout.It’s a lot easier to manipulate the variables involved in resistance training. You can increase the weight, the reps, or change the tempo in which you lift the weight. It can also cut down on the total amount of time you spend working out, so you can have more time to enjoy YOUR life.
Take some creatine. Creatine can assist women in achieving their resistance training goals. It can help you increase the amount of work you’re capable of doing in the gym. This leads to more calories burned, and depending on how you’re eating can indirectly lead to a greater amount of fat loss.
Last but not least is the protein issue ! If you are not eating enough protein you need to take that into extreme consideration! Your body needs the amino acids from protein to repair and rebuild muscles. Don't fear protein choices such as fish, lean meats like chicken and turkey, and beef on occasion. Consume a protein powder shake post workout to get the fuel to your muscles ASAP!
If you want to be lean, the keys to success are simple:
Resistance train with an appropriate program that incorporates both cardio and weightlifting.
Eat a balanced diet that will prime you for your workouts and assist you with your goals.
Supplement appropriately to fill gaps in your nutrition and allow you to train with the focus you need to fuel results.
For coaching and nutritional inquiries, please contact me at burdafitness@gmail.com

Wednesday, December 7, 2016

You are not your genes, so stop using that as your excuse !

Let me be clear on something, you are not predestined to be overweight due to genetics. Your lifestyle, behaviors, and physical activity is the determining factor for you body composition. Yes, the way your body responds to food/exercise as well as the overall shape of your body is partially due to your genes but you cannot blame that as your reasoning to be overweight.
This is the Center for Disease Control’s statement on the causes for obesity: “Obesity results from a combination of causes and contributing factors, including individual factors such as behavior and genetics. Behaviors can include dietary patterns, physical activity, inactivity, medication use, and other exposures. Additional contributing factors in our society include the food and physical activity environment, education and skills, and food marketing and promotion."
I want to start off with the food industry because that is one factor that is very hard to ignore. You see advertisements on TV, you hear them on the radio and everywhere on magazines. Your bombarded with food information that may or may not even be relevant to you, yet somehow you feel like your compelled to it.If your “food environment” is part of the problem, you can still make smart choices between the available options.
I have this conversation with clients all the time about food choices. You are the one buying them for your home. If you have them at home you are enabling yourself. Don't you think it's a lot harder if you have to drive to the store to get a bag of chips to eat if you don't have them at home? Out of sight out of mind. In this case, do not be your own enabler to your unhealthy behaviors. If you don't buy it, you won't have an opportunity to eat it.
The second point I want to make is about your genes and being "destined" for obesity. From the Harvard School of Public Health:“What’s increasingly clear from these early findings is that genetic factors identified so far make only a small contribution to obesity risk—and that our genes are not our destiny: Many people who carry these so-called “obesity genes” do not become overweight, and healthy lifestyles can counteract these genetic effects.”
What does this mean for you? Move more, move often and eat well. Over the years, movement is almost non existent in the work place as well as at home. You sit to drive to work, sit at work then sit when you come home. You are not moving enough for your physical activity and yet you wonder why you are not losing weight. Move more! Please do yourself this small task and just get up, move, get out and enjoy nature. Even if it's 10 minutes a day, go out and get your body moving!
You are responsible for your actions, and your actions have a great impact on your health. Although you might be influenced by other factors,you are the masters of your fate. Our culture didn’t force you to eat that donut. Our genetics don't wake us up at 4 am to go train. And that TV show you "have" to watch can be done on a treadmill. Harsh? Maybe, but it's ultimately your life, your goals, and your decision!

Tuesday, December 6, 2016

Outlaw Laboratory Sponsored Athlete




I am happy to announce that I am now a part of Outlaw Laboratory as a sponsored athlete! I am very hesitant when taking any type of products that have chemicals and ingredients that make me think twice about what I am taking.

Now I no longer have to worry because Outlaw Laboratory brings quality products that are third party tested and safe for teens all the way through your life. From BCAA's, pre-workout, multivitamins, protein and even sleep aides ( my absolute favorite), you can't go wrong with a company that has so much value into their products !


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Monday, December 5, 2016

Supplements that are key

Even though your an athlete and you are in the process of bettering yourself by eating right and going to the gym, females in particular are at risk of vitamin deficiencies. These deficiencies can be the result of loss through metabolic processes, menstruation and even through sweating. Loss of vitamins can affect your ability to perform, but also prevent a proper muscle recovery. Make sure you are taking the proper amounts of vitamins to help you recover faster and train harder. Not sure what you should be taking? Keep reading and find out!
Vitamin C is an vitamin that works as an antioxidant in the body. It can help by decreasing muscle damage that can come from oxidative stress brought on by an intense workout. Did you know that Vitamin C can help reduce cortisol which is a catabolic hormone that does the opposite effect of muscle gaining, it causes muscle loss.It Taking Vitamin C helps to reduce stress in the body and therefore stimulate protein response and decrease cortisol levels. Vitamin C may work as an anti-catabolic agent by protecting against cortisol release, and reducing muscle damage brought on by lifting.
How much should you have ? Supplement with 1,000 to 1,500 mg of vitamin C daily. Also, include vitamin C-rich foods in your diet like citrus fruit, peppers or cruciferous vegetables like kale, broccoli and Brussels sprouts. Just one orange can provide 100 percent of your daily value of 82 mg.
The next vitamin is Vitamin E. Deficiencies in vitamin E can cause increased free radical damage and lead to pre-mature exhaustion or endurance capacity during exercise. Supplementing with vitamin E can prevent oxidative damage and even reduce muscle damage.Vitamin E is particularly high in foods such as almonds and even sweet potatoes.The recommend dietary allowance for vitamin E is 15 mg. However the upper tolerable limit is consider 670 mg.
Last but not least, many women are found to be deficient in Vitamin D. Vitamin D is a critical factor for maintaining bone health. Vitamin D can be found in whole eggs and fatty fish such as salmon, but you can also get some Vitamin D through sunlight! It can also be found added to many foods including milk, since it works in tandem with calcium. The RDA for vitamin D is 600 IU, but the upper limit for intake is thought to be 10,000 IU.
Now check your cabinet and make sure these supplements make their way into your life. If you prepare your body through proper supplementation, you will perform and feel better overall! 

Friday, December 2, 2016

Your body is strong but your mind is stronger !

Quitting during training is easy. There are so many reasons why you can/should quit but is it really what you want? There are some physical limitations that your body has, but you also can learn techniques to get over them.When you train so hard you come to a point where you "hit a wall". If you haven't experienced this before, it's a feeling where your body feels like giving up and you need to grasp onto your internal willpower to keep going. Everything in your body is telling you to quit. Your muscles are fatigued, and your breath is short,you are running on fumes, and with every rep you think about stopping. Now that decision is up to you to continue or give up.

You might be in the middle of a workout and say to yourself you want to stop. Which we all know, stopping is nicer than saying you quit your workout. As a coach, I see many people who come to that wall. They look at me like I can say something to help them decide to keep going or to stop. Once that person commits one way or the other, that is where you see full potential arise of dwindle.

Now you are faced with 2 choices: quit or continue? Which person are you? The most important thing is to see your decision for what it really is and that is reality. It is not something that can be ignored or lessened. If you choose to continue you realize that you become stronger overall. You become resilient in the face of your fear and you learn to overcome any situation.

I will be the first one to say that choosing to continue over anything you feel will always reap more reward. Your mind is strong, your body will follow.

Thursday, December 1, 2016

Don't skip out on breakfast !

Breakfast is a great meal to start your day off right and its for reasons different than because you should eat breakfast. Starting your day with the right breakfast, can set the tone for you to eat healthy all day long. Start the day off with a great meal and you will be more likely to follow that throughout the day !
So many people don't have "time". The truth is we all have time, it all comes down to what is priority. If you want to make time to eat, you will and that goes with anything else in your life. One of the best things you can do for your body right at the beginning of the day is to make your gut function as healthy as it can. A healthy gut contributes to the health of your nervous and immune systems, keeps stress in check and can even improve concentration.
Below are some breakfast options for you to eat that are gut friendly, easy to make and tastes great too!
Kefir yogurt with fruit and protein. Keifir is much like yogurt, it is a healthful dairy product made from cultured milk. It is a good sources of protein and high in calcium, potassium and B-vitamins, while each offers a unique blend of beneficial gut bacteria. Because of kefir’s unique set of nutrients it has been show to benefit the body in 7 main ways:
Boost Immunity
Heal Inflammatory Bowel Disease
Build Bone Density
Fight Allergies
Improve Lactose Digestion
Kill Candida
Support Detoxification
** Add in some protein powder and berries of choice for a health antioxidant breakfast.
The next one is an easy breakfast smoothie. Not only does this recipe use protein rich Greek yogurt and cinnamon, but it also has bananas which are known to help digestive ailments and increase your gut health.
Almond butter banana smoothie
1 cup Chobani Simply 100 Vanilla Greek Yogurt
2 bananas
1/2 cup almond butter
2 tbsp honey (optional)
1/2 tsp cinnamon
1/2 tsp vanilla extract
3/4 cup milk, low fat or skim
1 cup ice
pinch of salt
Combine all ingredients in a large blender. Blend until smooth. Divide equally into 16 oz cups.
Avocados are a huge superfood. Avocados are an effective way to treat a leaky gut, so try this unique and tasty recipe.
Avocado Blueberry Muffins
Muffins:
2 cups all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 ripe avocado, seeded and peeled
3/4 cup sugar
1 egg
1 tsp vanilla extract
1 cup plain yogurt
6 oz (1 ¼ cup) fresh blueberries
Directions: Preheat oven to 375 F. Line a muffin tin with 12 paper liners. In a medium bowl, mix together the flour, baking powder, baking soda, and salt. Spoon avocado into a stand mixer and beat until almost smooth. Add sugar and beat until well blended. Add the egg, beating until completely combined. Add the vanilla and the yogurt and mix well. Put the flour mixture into a sifter and sift half of the mixture into the batter and mix until just combined. Sift in the remaining flour and mix until just blended. Gently fold in the blueberries. Using a spoon or an ice cream scoop, divide the batter among the 12 cups.
Serve warm or at room temperature.
Now that you have some ideas, put them into place this upcoming week when you do your meal planning. It's an easy way to have meals ready to go without thinking about what to have !