SaraArms

Did a Full set of fiberglass nails for my baby for homecoming! What a blessing to be able to do this for her and we got to spend a whole hour uninterrupted!#istillgotit #skillsforlife #fiberglassnails (at Home Of R3)

I love spending my Friday mornings with my baby girl.... and no I don’t miss doing hair because I do hair everyday for one of my girls!! #blessed

HIIT encourages your body to keep burning calories after you're done working out. Add HIIT to your cardio training a few times a week. HIIT allows you to continue to burn calories for up to 36 hrs after your workout. 💚

Chocolate 🍫 mint 🌱and pumpkin 🎃 return what a great week!!

Sweet potatoes for lunch Why? Top 3 reasons ... 1. They are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks. 2. Sweet potatoes do not cause blood sugar spikes. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain. 3. They are a good source of vitamin D, which helps build healthy bones. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

A few things you can do to reach your goals! 1. Be persistent There’s an old Japanese proverb that says, “Fall seven, rise eight.” Failure, obstacles and setbacks are an inevitable aspect of the journey to achieving anything meaningful. In fact, it’s those failures that propel you forward. Failure gives you the clues to know what works and what doesn’t, so you can adjust as needed. 2. Hang out with the right people One of the biggest mistakes people make when embarking on a new challenge is trying to take their journey alone. You will go much farther, faster, when you have the right people by your side. Scientific data bears this out as well.

Let's talk about misuse of cardio! I found an article that you might find interesting! And listen I have been guilty of this more than once. I get sucked into the cardio world all the time and then I remember that it doesn't work for me or my body or my hormones. Post questions in the comments below! ~xoxo Sara “Cardio” is short for “cardiovascular”, which refers to the lungs and heart, and their associated systems. I assume when someone asks about “cardio”, they are referring to longer, steady state, low to moderate intensity sessions of a repetitive movement. This can be easily done on any “cardio” machine such as an upright bike, rowing machine, elliptical trainer or Stairmaster but can also be done with no equipment, such as walking or jogging (depending on the individual’s level of conditioning). For most folks, then, “cardio” means something like “go outside and run for a while to get your heart rate up”. That’s not wrong, but it’s not as accurate as it could be. An example would be someone who is doing three days a week of 30 minute resistance training sessions (weight) and five 40-minute cardio sessions a week. I would flip that and have them do five 40-minute strength training sessions a week and follow each of those with 12 minutes of either steady state or interval training (anaerobic) “cardio” sessions. This results in much less total “cardio” time, plus more metabolism and hormone boosting strength training – thus, better results in less time! Abusing cardio: two examples Here are two examples of cardio abuse. I think they exemplify some of the ways in which people can develop unhealthy attachments to cardio, and keep abusing it despite knowledge and evidence about the consequences. AN EXAMPLE of wrong cardio A very tall, thin and lean female client was doing 60 minutes of steady state cardio at 40% of her heart rate almost every day, even though her goal was to look more toned, lean and muscular. In fact, she was an ultramarathon runner who raced every 3 weeks on average! In her case, she misused cardio because she was trying to lose weight. She also consumed far too few calories to support this activity — about 1500 on an average day — and her carbohydrate intake was very low. It’s amazing to me that her body still functioned after all this abuse! Ironically, she didn’t even lose weight. Neither the choice of activity, the duration, nor the intensity were appropriate for her goal, but she had a very hard time giving it up — even despite all the data and information showing would be more appropriate and why. She still could and would not give up nor change her running duration nor frequency. What does cardio change look like? Here is an actual Biosignature profile comparison of a client who was initially misusing cardio. The first report shows her starting stats as a cardio misuser. The second report shows the progress she made after 1 month of implementing a system that uses cardio optimally. In her case, that was a mere 6 to 12 minutes (!) of postworkout cardio after each of her five weekly strength training sessions. Start After 1 month Difference Weight 120 lb 116 lb -4 lb Body fat % 12.1% 9.1% -3% Lean mass 105 105 0 BMI 21.5 21.1 -0.4 Waist-to-hip ratio (WHR) 0.9 0.8 skinfold comparison start to month 1 Not only did she lose fat, she improved all of her hormone correlations – increases in androgens, improved thyroid function, and carbohydrate tolerance. Her face filled out. Long cardio sessions can give the face a gaunt appearance. (Ladies, pay attention. If you’re grinding out the cardio hours to look good, you may be achieving exactly the opposite!) All in one month. How’d she do it? Simple. She cut her cardio from one to two hours of “cardio” weekly to less than one hour total time of aerobic and anaerobic combined. Again: Less time, better results. Sweet! Read these questions below and see if you Are a cardio abuser? If you answer “yes” to three or more of these, then consider yourself a potential cardio abuser. See above for “cardio rehab” ideas. 1. Do you try to negate a bad food choice or less than stellar nutritional day with extra steady state cardio session to “even out” the calories? 2. Is the duration of the session more important to you than intensity (e.g., you’ll choose 50 minutes lower intensity over 20 minutes of intervals)? 3. If time is short, do you scratch off resistance training before cardio sessions? 4. If you want to drop some weight, is your first choice a 10 km or half marathon event? 5.If a coach gives you a goal-specific program, are you quick to ask “where’s the cardio?” or “when will we be adding in cardio?” 6.Do you track and record “calories burned per session” on a stationary piece of equipment? 7.Do you feel fat or out of control when you go a day or more without a cardio session? 8.Do you find your cardio time inching up and up… are you putting in more than an hour a day trying to lose weight or make progress? 9.Do you find yourself progressing to longer endurance events — eventually hoping that events such as ultramarathons will help you lose fat? Do half-marathons seem like not enough and a full marathon just getting warmed up? 10.Do you keep using cardio well beyond when it stops being useful or productive — for example doing cardio many times weekly for months and even years with little or no change in stimulus? 11. Does the thought of dropping cardio make you feel distressed, fearful, and/or anxious? 12.Have you even refused to stop doing it after a trainer or health professional expressed concern about what effects so much cardio may have on you? 13.Have you had blood test results that suggest you’re under significant physical stress (e.g. depressed sex hormones, disrupted thyroid, very high or very low cortisol, etc.)? 14.Are you afraid or reluctant to do resistance training, or increase the intensity or frequency of resistance training, in case you “get too big” or “bulk up” — even though endless cardio sessions haven’t helped you accomplish your goal (of reduced weight, body fat and/or girth measures)? Above all, ask yourself: Why am I doing this? Am I using cardio properly? Is what I am doing truly helping me reach my goals (as demonstrated objectively by evidence such as body fat tests or tape measurements)? Was I misusing cardio simply because I did not have enough information? Or do I have an unhealthy attachment to cardio that I need to examine more deeply?

Let's talk about how to eat and what can help you daily to make better choices!! Minimize refined carbs Out: most breads, cookies, chocolate, white rice, nearly every cereal, honey, and anything with corn syrup or sugar. As soon as you swallow a refined carb, it starts to spike your blood sugar, which produces excess insulin, a hormone that can be responsible for holding on to fat stores! Eat five times a day That means three meals and two snacks: one between breakfast and lunch, and one between lunch and dinner. You'll have a steady stream of energy; plus, less food more often isn't as taxing on your digestive system as three big meals adding that five daily feedings stabilizes your blood sugar, so you won't have crazy mood swings or hunger pangs. Up your protein Hood suggests a Zone-inspired diet--a balance of protein, complex carbs, and fat in every meal and snack--to protect against insulin overload. The benefit of high-quality protein, like chicken, turkey, and low-fat Greek yogurt: It contains amino acids, which help muscles recover after workouts. Limit your liquids Ditch juices, vanilla lattes, and sodas--all have unneeded sugar and calories. You drink for three reasons. If you're thirsty, drink water. If you need stimulation, drink black coffee. If you want to take the edge off, choose a vodka martini or a similar non-mixed, simple drink. In other words, no mojitos. Yes, that means diet soda, too Although the science on the fake sweeteners used in diet sodas is still undecided, I am against them. "The sweeteners may elicit an insulin spike or, at the very least, psychologically prepare you for something sweet, but there are no calories to back the signal.

***EVER FEEL LIKE GETTING HEALTHY IS AN UPHILL BATTLE???*** I can tell you - you're not alone. I have helped many women who have tried every plan, every pill, wrap, shake, to get healthier. I have helped people move the scale when nobody else could. But Really! Isn't that the MOST frustrating thing in the world? You workout hard, you eat well and nothing changes???? Well, I found a way that works for me, and SO many other people and if you feel like you've tried everything, I say - come give this a go - come work with me in my next group that starts in July. Come join my group, learn about why this is a good way to get results AND nourish your body. #TeamMatrix #getactivewithamped #ampedHHP

Are you tired of putting in the effort at the gym and not seeing results? Many people show the drive, determination, and consistent effort, but don’t reach their goals. If this sounds familiar, the next logical step is usually to find an educated personal trainer with proven experience. But, if you’re not ready to take that step, or if you’d prefer to go it alone, here are a few specifically designed ways to help you build strength, gain muscle mass, lose fat, enhance your endurance and maintain healthy eating habits. HEALTHY EATING: 1. Nutritional Basics Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals and without proper nutrition through quality foods, you’re likely to stall. As a result, if possible, eat organic foods and, above all else, maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and fats including such things as fish oils and flaxseeds. 2. Prepare Ahead Regardless of what you’re doing, preparing yourself in advance gives you the best chance to accomplish your goals. Your approach to nutrition should be at the top of the list. Start by prepping all your food in advance, this will ensure you do not eat bad foods or skip meals. 3. Eat more Eating only three daily meals? A lot of people I deal with aren’t losing weight because they don’t eat enough. I advise to eat five times a day, about every three hours to stimulate your metabolism including two mini meals between their three basic meals. With activity levels decreasing throughout the day, I would advises to eat less as the day goes on. The Food That Helps You Feel 31% Fuller>>> 4. Portion Control You’ll be eating more often, make sure chicken breasts, (and) meats, are no larger than your palm and that spaghettis, (and) pastas, are no larger than your fists. Use smaller bowls, plates, and cups because studies show people serve themselves 20 to 40% more food when they’re using larger plates. 5. Eat With Purpose Everything you consume should have substantial nutritional value. He adds “everything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared towards your goals.

I wanted to share what I am doing this week to help my body recover after my half marathon. I realize it's not a full marathon but we are putting a lot of stress in the body and breaking down muscles, it is so key to rest and take in the correct nutrition and fluids after a race. I am taking it easy this week so that I can move forward and hopefully be stronger for my next one! 1. Focus on Fluid Intake Throughout the Days Following Your Event In ultraendurance events, it becomes impossible to replace all your fluids during the ride leaving you at least somewhat dehydrated at the end of the effort. After the event, rehydration should be your first priority because it can take many hours for your body to absorb fluids and bring levels in muscles, blood plasma, and intracellular fluid back to normal. It’s helpful to weigh yourself before and after a workout or event so you can estimate how much fluid you lost and how well you stayed hydrated during the event. Following a regular workout or shorter event, you want to consume 150% of the fluid weight you lost within the first 4-6 hours afterward. In other words, if you lost 2 pounds (32 ounces), you want to consume 48 ounces in those 4-6 hours. Following the events, swelling and sodium/fluid balance can make it difficult to evaluate hydration status by bodyweight or urine color alone. Since you don’t need to recover and compete or train again the following day, take a conservative approach and gradually consume both food and fluids. 2. Replenish Energy Levels With Quality Nutrition Post-workout nutrition is typically focused on replenishing carbohydrates to bring glycogen stores back to normal so you can train or compete again at full capacity within the next 24-48 hours. During an endurance event, however, athletes experience more muscle breakdown than you normally would during a shorter (even very intense) workout. As a result, protein and fat increase in importance for post-event recovery following ultraendurance events. This doesn’t mean “eat only protein and fat”, but rather that your muscles and immune system will benefit from a balanced approach that incorporates carbohydrate, protein, and fat. Rapidly replenishing carbohydrate doesn’t need to be top priority the way it often is following shorter, high-intensity interval training sessions. Keep in mind, too, that there’s still no reason for massive quantities of protein. For medium to high workload athletes 1.2-1.7 g/kg of protein spread throughout the day is adequate, and anything above 2 g/kg will not be beneficial to your recovery!

Here’s our list of the Top 4 Health Benefits of HIIT: 1.Helps build endurance- High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. “Journal of Physiology,” posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace. Burns calories and fat in a shorter period of time – HIIT is great if you have a limited amount of time to work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour. 2. Effective energy use – HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. Through interval training your body learns how to efficiently use the energy that comes from your body’s energy system. HIIT also helps remove toxic wastes from your muscles during the resting periods.Alternating between the exercises also helps you breathe effectively 3. Boosts metabolism – The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate. Burn calories and fat hours after you leave the gym- When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. This means in 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not. 4. No equipment necessary– HIIT workouts are extremely cost efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilize your own body weight, so any workout that gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. In fact, weights can actually make sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.

1. Burns More Calories Let’s make this simple: If you are a cardio queen, you are only burning calories while you are actually on the treadmill/elliptical/stationary bike. If you lift, you are burning calories not only while you’re doing squats, but also while watching Netflix that evening, cooking breakfast the next morning, out to lunch with your friend that afternoon…you get the picture. Why? Because muscle burns calories, and the more lean muscle you have, the more calories you will burn (even when you’re not at the gym). 2. You Look Better Naked (and Clothed) This may be personal preference (or maybe not), but I really feel that “strong” is the new “skinny.” Look at all of the #fitspo posts on Instagram – they are the women with abs or toned arms or a butt I would kill for. I’m not saying you have to go to that extreme, but having a little definition in your body makes your butt look better in jeans, your calves look AMAZING in heels, and allows you to finally rock a tank top (yes, no more arm jiggle). I’m almost 36, and I feel like I’ve never looked better, and I want every woman, no matter what age, to have the confidence that comes with feeling. 3. Strengthens Your Bones This one kind of threw me for a loop when I first heard it (how the hell does lifting help your bones?), but it’s true. As women hit menopause, their bodies no longer secrete estrogen, which causes a loss in bone mass. And when you have lower bone mass, your bones aren’t as strong, which could eventually lead to osteoporosis. Scary, I know. But you know what combats this? Yep, you guessed it – strength training. 4. You’ll Live Longer According to a 2014 study conducted at UCLA, the more muscle mass you have, the less likely you are to die prematurely. This doesn’t mean you need to go all Arnold Schwarzenegger and get jacked up, but keeping yourself toned will potentially mean more time to enjoy that retirement life you’ve been saving so vigorously for (wink, wink). And who doesn’t want a few more years to travel the globe showing off your fit 90 year-old self? I know I do!! 5. It’s Great on Your Wallet Know what’s more costly than a gym membership or a set of in-home weights? Diabetes. Heart Disease. Osteoporosis. Cholesterol medication. Hospital bills for a heart attack or stroke. Should I go on? I get that a $30 monthly gym membership seems like a lot to some, and if you don’t fully utilize it, then yes, it may be. However, if you take advantage of what the gym has to offer, the benefits definitely outweigh the costs. $30 a month seems highly worth it to me if it means that I stay out of the doctor’s office all year (or later in life). In reality, that’s the cost of a dinner and drinks one night a month at a restaurant. Can you give up one evening to secure your health?

Weight training has literally changed my life, my body responds better to weight training faster and more efficiently than cardio!! If you are at a plateau hitting the weights will help you bust though!

Weight training has literally changed my life, my body responds better to weight training faster and more efficiently than cardio!! If you are at a plateau hitting the weights will help you bust though!

Weight training has literally changed my life, my body responds better to weight training faster and more efficiently than cardio!! If you are at a plateau hitting the weights will help you bust though!

5 KEY POINTS TO SPEEDING UP YOUR METABOLISM 1. HIT THE WEIGHTS Building and maintaining lean muscle mass is one of the most effective ways to send our metabolism into overdrive. Muscle is made up of metabolically active tissue; this means it requires energy to be built, used and even maintained. Muscle mass burns a greater amount of calories than fat, so spending time on the weights floor will not only help boost metabolism, but prepare us for future fat loss. 2. HIGH INTENSITY INTERVAL TRAINING (H.I.I.T) This involves repeated efforts at all-out intensity, coupled with periods of recovery. It’s super efficient and keeps burning calories even after a workout. 3. MOVE MORE Everyday activities, like taking the stairs, can make a real difference in improving metabolic function. A study in the US shows climbing two flights of stairs each day lead to an average person losing up to 2.7 kg a year. Bottom line, ditch the escalator! 4. BE A MORNING PERSON We each have our own biological rhythms which dictate energy levels throughout the day, so training in the morning might not suit everyone. But for some of us, a morning workout can set the focus for the entire day, helping us to make better food and activity choices which keeps our metabolism in check. 5. GET YOUR BEAUTY SLEEP Several studies suggest sleep deprivation can really slow our metabolic function. If you’re not getting enough sleep, your body will become less efficient at burning calories.