SPINACH & CHICKEN CORNMEAL CRUST PIZZA
Spinach & Chicken Cornmeal Crust Pizza Today is all about the pizza! The easiest, healthiest, homemade pizza you can make! The crust is thick, the toppings high and it can even be picked up and eaten! Although, I admit I prefer eating any pizza with……
ARE YOU GETTING IN YOUR OMEGAS?
Omega 3 is made up of 3 different types of fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic) and DHA (docosahexaenoic acid). Together, these power houses are very important to your health. However, since the body can not create them on it’s own, it is……
9 PROTEIN PACKED SNACKS THAT TRAVEL WELL
9 Protein Packed Snacks That Travel Well Happy Wednesday! It is a very common question from people about what high protein snacks they can pack when they are on the go! Normally we think chicken, eggs, yogurt, etc. But those things aren’t always feasible when……
PREPPING YOUR KITCHEN
Happy Wednesday! ? In a survey I sent on in my newsletter, I asked people to send in any question they had! One reader had this question, “I am moving and have never really been much of a cook. What are some basic……
KEEPING YOUR ‘CARDIO’ FUN
Keeping Your Cardio Fun You don’t necessarily have to head to the gym and jump on a machine in order to get your cardio in! Here are some great ways to keep it fresh and fun this time of year — without heading to the……
STRETCHING FOR RUNNERS…..OR ANYONE
Stretching For Runner I had a reader send an email a few weeks back asking me for a good stretching routine for runners. Of course you all know that I believe yoga is one of the best ways to stay limber and relax your mind and……
3 HARDCORE AT HOME WORKOUTS
3 Hardcore At Home Workouts Happy Wednesday friends! I know by now most of us are back into the swing of our daily routines after the holiday! We are in the gym getting our workouts done, preparing healthy meals and making plenty of time……
GAINING HEALTH WITHOUT HITTING THE GYM
Get to know Angela Wagner of Yoga Sport Dallas and see why hitting the mat can give you so many great health benefits! …
ARE YOU A STRESS EATER?
The next few weeks can be the most enjoyable time of year or they can be the most stressful time of year. Last minute running around, shopping, wrapping, holiday parties, school plays, cooking/baking, food, wine…..FOOD!! There is so much to do and not enough time……
THE MENTAL BENEFITS OF EXERCISE
With the new year right around the corner, it is a given that so many of us will commit to ‘lose weight’ this year through diet and exercise. Although, I am not one for New Years resolutions (that’s for another day!), I do believe……
EASY WAYS TO INCREASE YOUR DAILY MOVEMENT
With the holidays being in full swing, the first thing to go for many of us is our exercise regiment. We have so many things to do, places to be, late night parties (that include lots of drinking and eating) that it leaves little time……
HEALTHY FOOD SWAPS
Healthy Food Swaps I am honored to have been featured over at FitFluential! They asked me to share some of my favorite Food Swap Tips and of course, I couldn’t say no! Especially this time of year with all of the more indulgent foods around,……
APPLES, APPLES ALL DAY LONG……
Fall may quickly be coming to an end, but that doesn’t mean apples become any less tasty! Not only are apples one of my favorite ingredients because they are naturally delicious, but they are also loaded with vitamins and minerals! The top health benefits of……
STAYING ORGANIZED DURING THE HOLIDAYS
As most of you know by now, I am running a **FREE** 4 part teleseminar series as my gift to you this holiday season! (You can get all the details HERE) Last week we talked about ‘Staying Organized.’ Keeping our lives in order during the……
LEARNING TO SAVOR EACH BITE – THE IMPORTANCE OF EATING SLOW
As many of you know, I am currently enrolled in the Institute For The Psychology Program. I am only about 2 weeks in and my mind has already been blown away with all of the things I have learned! So, of course, I want……
BEST SOURCES OF PROTEIN
Protein is one of the macros nutrients that most Americans have a hard time getting into their diet. Why is that? I have found that with most of my clients, they don’t even know what a protein source is. They will describe their plate……
KEEPING YOUR IMMUNE SYSTEM STRONG
Now that flu season is upon us, it is important to keep our immune systems strong! The stronger they are, the less colds we are apt to catch! Here are some of my favorite diet and healthy habits that will ensure that you keep those……
SO, WHAT IS ORTHOREXIA?
“Hmmm…..so what exactly IS Orthorexia?” Many people don’t even know that such a term exists. Kind of crazy, huh? Well today, I am guest posting over at Cutty Strength and discussing some of the signs to look for when talking about Orthorexia! Head over to……
TIPS FOR EATING MORE PLANTS
One of my clients and I were having a conversation about Michael Pollan and his books last week. This particular client eats very well and does not have an issue getting in plenty of vegetables. However, her concern was that most people don’t know……
YOU CAN’T OUT TRAIN YOUR DIET FOREVER
Something that comes up all too frequently with my clients is, “Why Am I Not Seeing Results” when it comes to their fitness goals. They are working out regularly following both their cardio and weight program and are ‘eating according to their plan’,……
FIND TRUE HAPPINESS BY ‘LETTING GO’
Quite often my clients tell me that they can not seem to ever feel truly happy. No matter what they do nothing feels like it used to. They remember being happy at one point but can’t seem to figure out what happened to change that……
10 CALORIE BLASTING DATE IDEAS
Have you heard this before, “Whenever I start dating someone I gain weight” or “Once you’re married you always gain weight, you are comfortable with one another now” Why is this? You eat out more, you go to the movies (sitting more), and you……
30 HEALTHY SNACKS
With back to school (and for many of us, back to work) season in full swing we need to make sure we are prepared with healthy snacks when we are short on time! Here is a list of 30 of my favorite snacks that are……
TIPS TO KEEP YOURSELF FEELING FULL LONGER
It seems to be coming up a lot. My clients are telling me that no matter how much they eat, they can’t seem to stay full for very long! My first response to them is: “In the summer, we tend to crave lighter foods and……
HOW TO IMPROVE OVERHEAD FLEXIBILITY VIA FITNESS RISING
How To Improve Overhead Flexibility via Fitness Rising Happy Tuesday! I bet you are all surprised to be receiving this post, huh?! ? Well, I have a little something different that I wanted to share with you and I just couldn’t wait! Last week I……
START YOUR DAY ON A HEALTHY NOTE
For many of us, our day starts with us running around trying to get set for the day. We have little time to kick off the day in a healthy way. So today, I am sharing a few tips that will help you set up……
KICKING THE SUGAR HABIT – PART 2
As a follow up to last week’s article about the Sugar Addiction, I decided to put together today’s post with some great ways to help get rid of the sugar for good! Here are a few tips that you can use if you are struggling……
THE SUGAR ADDICTION – PART 1
As most of us know, one of the hardest habits to kick when it comes to cleaning up our nutrition is our addiction to sugar. Sugar is in almost everything; candy, cookies, French fries, ketchup, bread, etc. When combined with salt (i.e, French fries)……
KEEPING ENERGIZED ALL DAY LONG
It is very common for me to hear a client say that their energy is low. But this ‘energy’ is not always just physical. Many times it is mental, emotional or even spiritual. Awhile back I wrote an article about “Why Food Is More……
FOODS THAT DECREASE BLOATING
Happy Wednesday! I hope you are having a great week! Today I want to share with you an article that I wrote for Fabletics on How to Decrease Bloating. It’s summer time, we are enjoying time with friends and family (many times in swim suits),……
CRAZY FOR COCONUT!!
As most of my long time readers know, I use coconut oil quite often in my recipes. Lately, I have been receiving quite a few emails about this oil and whether it is ‘healthy’ or not. In the past, this food has had a……
TAKE IT OUT BACK WITH THE ’30’ WORKOUT!
Now that the warm weather is here, it is nice to escape the gym and enjoy some fresh air! Try this amazing outdoor workout this summer! Not only will you burn calories, but you’ll also get in a good dose of Vitamin D! ……
HOW TO BOOST YOUR BODY IMAGE
Now that summer is upon us (or for most of us anyway) I have been hearing a lot of concerns from my clients about how they do not believe that they look good! Despite the many huge improvements I see in them, they can……
MY WEEKLY GROCERY LIST
Very frequently, I get asked, “Sarah, what do YOU buy at the grocery store each week?” I used to keep a list on the website of a typical grocery list, but found that over time it changed and I just couldn’t keep up with……
ARE YOU LIFTING ENOUGH WEIGHT?
I came across an article from SparkPeople.com that was titled, “4 Signs You Need To Lift More Weight” and knew immediately that I wanted to share it with you! Quite often, people will ask me, “Why is my body not changing? I am working out……
THE IMPORTANCE OF REST & RECOVERY
Today I decided to spend a little time talking about rest and recovery. I have received a few emails lately from people asking me how often they should rest from their workouts. My answer to that is always, “it depends.” It depends on how intense……
TIPS & TRICKS TO KEEPING PORTIONS IN CHECK
Tips & Tricks To Keeping Your Portions In Check Happy Wednesday! I hope you are having a great week! I know it is a short week for many of us, which is always nice! ? Today I wanted to share with you a few……
WHAT MAKES YOU BEAUTIFUL?
Today’s post is a bit different than most that I have shared before. It is a bit emotional, but something I felt to be important that I share. I was driving home after a great afternoon with my mom the other day and the song……
WHY FOOD IS MORE THAN JUST WHAT YOU FIND ON YOUR PLATE
Did you know that your ‘food’ is more than what is just on your plate? Other factors such as healthy relationships, religion/faith, satisfying career, self care and physical activity help make your life more fulfilling. When these ‘primary’ foods are fed and nurtured, it makes……
MY TOP 10 SUPER FOODS
Have you ever wondered what a “Super Food” is exactly? A Super Food is defined as, “A nutrient-rich food that is considered to be especially beneficial for both health and wellbeing.” Today we are going to take a look at my top 10 favorite super……
WHAT IS TABATA?
Tabata is a form of cardio that is short in duration and high intensity. It is a very efficient form of cardio for people that lack time. Tabata is done for a length of 4 minutes. In those 4 minutes you do 8 rounds:……
DIGESTION AND IT’S IMPACT ON WEIGHT LOSS
Most people are aware that having a smooth running digestive system is important, but do you know why it is important? Are you aware of the impact that digestion has on controlling your weight? I admit that I had no idea the impact that……
8 TIPS FOR STAYING ON TRACK
Finding ways to eat healthy may seem challenging, but with a few simple tips it is easy to make better choices! Here are 8 great tips to help keep your meals healthy and tasty! Eat Seasonal – Choosing fruits and vegetables that are in season……
EFFECTS OF SLEEP ON WEIGHT LOSS
How many people who are trying to lose weight eat healthy, workout and drink plenty of water, yet still can’t seem to lose any weight? They cut calories and workout longer and harder in hopes of the number on the scale dropping. But what many……
HOW MANY CALORIES SHOULD I EAT A DAY?
I am very frequently asked, “How many calories should I eat in a day?” However, there is no one right answer to that question. The amount of calories (or energy) that your body needs is dependent upon a number of factors such as age,……
HEALTHY TIPS FOR STAYING ON TRACK
Healthy Tips For Staying On Track How many times have we all resolved to start our new exercise or nutrition program on Monday? When Friday rolls around we notice that our workouts are no longer and we have opted for a candy bar instead of……
WHAT THE HECK IS A HIIT WORKOUT???
I have been receiving quite a few emails lately asking me what HIIT training is. By definition it is: an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular……
WHAT IS THE BEST PROTEIN TO DRINK?
Almost every day I get asked, “What is the best protein to drink?” The truth? I don’t think there is any single protein that is “best” for everyone. There are thousands of different brands, flavors, types (whey, casein, veggie), etc. If you are trying……
WHAT ARE THE ‘BEST’ FOODS TO EAT?
What are the best foods to eat? This is a great question that my clients often ask me. However, there is not one straight forward answer. There are a lot of great foods out there; oatmeal, beans/lentils, sweet potatoes, greek yogurt, salmon, fresh berries, green…..
WHAT ARE SOME GOOD AT HOME WORKOUTS?
What Are Some Good At Home Workouts? This is one of my favorite questions because the answers are endless!!! There are so many great workouts you can do at home with very minimal exercise equipment. My favorite way to get in a quick workout……
CELEBRATING AMERICAN HEART HEALTH MONTH
Heart Healthy Foods & Exercise for Heart Health Awareness Month February has been celebrated as American Heart Month since 1963. It is the month where we urge Americans to join the battle against heart disease, the leading cause of death for both men……
WHAT ARE SOME WAYS I CAN REDUCE STRESS?
How many of us experience stress over the course of a day, week, month or year? At some point we all experience it to some degree. How we manage that stress is the determining factor as to the impact that it has on our……
STAYING ACCOUNTABLE
Happy Monday! I hope you had a great weekend! A few weeks back I was asked by Adam and Devon from Lifestyle Accountability to do an interview on health accountability. Of course, I was really excited and honored when they asked me! We spent the……
WHAT WOULD YOU LIKE TO SEE???
Happy Thursday!! Today’s post isn’t a recipe or a bunch of my meals for you to drool over ? Today’s post is designed to find out what YOU, my readers, would like to see! As many of you probably noticed, I have a “Fitness” link……
