Sarah Lowe, Certified Fitness Trainer

AJC Peachtree Road Race

2012-01-21T18:29:00.000-08:00

If there is one event in Atlanta that I get super excited about every year, it's The Annual Peachtree Road Race. I've been running this 10K for years and just found out the registration will be held March 15th. PLEASE mark this on your calenders because once again it is a lottery. For more information go to the AJC website at www.ajc.com/peachtree There are 60,000 participants, so chances are good to get in, but you must register online beginning March 15th.

Hope to see you all there! I'll be posting a few running tips between now and then.

sarahlowefitness@yahoo.com

10 Tips for Losing Weight Fast

2011-06-08T11:45:00.000-07:00

1. Learn what a serving size is- A serving of meat or fish should be about the size of a deck of cards. A serving of almost everything else should be able to fit in the palm of your hand. And always remember, when you are full, stop eating.

2. No more Soda - You can save an average of 43,000 calories per year by cutting this habit! It may be difficult to do, so if you find that you are struggling with kicking the habit completely, start by switching to diet sodas. I'm not a fan of diet drinks, however, they are heck of a lot better than regular sodas.

3. Drink a glass of water before you eat a meal- Drink an 8-ounce glass of water prior to eating your meal & it will take the edge of your hunger.

4. Stop circling the parking lot for the closet space- You may even save time on the weekends when at the mall, by parking further. Park & walk people!

5. Take the stairs, not elevator- We've all heard this one before, but did you actually give it a try? I had a client lose 5 lbs. by taking the stairs at her apartment.

6. Avoid the middle of the grocery store- That’s where all of the processed foods are. Instead, try to stick to the edges of the grocery store, where the fresh produce, whole grains, and dairy are.

7. Don't skip breakfast- This is the meal that feeds your body through its most busy… and studies have shown that eating a healthful breakfast helps you lose weight faster. Make sure your breakfast contains plenty of complex carbs (a hearty bowl of oatmeal is the perfect example). If still hungry, you might add some protein (eggs) and vegetables.

8. Hire a Fitness Trainer- One-on-One trainers are more affordable than ever these days. Make sure they are Certified, professional, and that your personalities click.

9. Turn off the t.v. while eating- Turn off the tv and enjoy your meal in the peace and quiet. This will allow you to recognize when you are actually full.

10. Listen to your body- Our brain doesn't register that we are full until 15-20 minutes after eating, which is more than enough time to overeat. Slowwww down while eating, and as mentioned before, avoid distractions such as the tv. Sometimes we overeat because we are distracted.

Have fitness related questions? Email Sarah at sarahlowefitness@yahoo.com

Exercise for Seniors

2011-05-31T09:58:00.000-07:00

As you grow older, leading an active lifestyle is more important than ever. Regular exercise helps older adults maintain health, prevent possible injuries, and boost energy. Many seniors are not sure where to start when beginning a new exercise routine. Here are a few tips when getting started:

1. Get medical clearance from your doctor- Inform your doctor that you are beginning a new exercise program. Be sure to ask if there are any exercises you should avoid.

2. Start Slow- If you haven't exercised in a while it can be harmful to do too much when first starting your routine. Take your time and go at your own pace. There are many people in exercise classes that are all on different fitness levels...They started somewhere, so don't feel embarressed if you can't do as much as they can. The important thing to remember is that you are there to take care of yourself, at whatever fitness level you are currently at.

3. Pay close attention to any ailments or discomfort- Exercise should not hurt! If you are having any discomfort, stop what you are doing. If the pain continues, consult you physician immediately.

Consider starting a fitness class in your area. Fitness Classes are great for Seniors! They provide fun, motivation , and accountability.

Contact Sarah at sarahlowefitness@yahoo.com for current fitness classes in your area.

Eat Hot Food, Lose Weight

2011-05-18T08:52:00.000-07:00

Turn Up The Heat!

Studies have shown that eating spicy foods may help increase weight loss. Capsaicin, the chemical that causes heat in chili peppers, has been found to increase calorie expenditure for several hours. This speads up fat use and increases metabolism.

sarahlowefitness@yahoo.com

Boot Camps Coming Soon

2011-03-16T14:20:00.000-07:00

Boot Camps Coming soon!!!

Details will be posted shortly!!! The camps will be in Buckhead.. So get ready! Break in your tennis shoes now & prepare to get fit for Summer!!!

Email me at sarahlowefitness@yahoo.com

How Big is Your But???!!!

2010-09-13T07:23:00.000-07:00

But I don't have time...

But I work all day...

But I don't have the energy...

Many of us are lacking motivation for various reasons.What is Motivation ?---that which gives purpose and direction to behavior. We're looking for something to drive us, push us, inspire us!

Here are a few tips on how to create your motivation:

Goals: Be reasonable! Most people set unrealistic goals ( I want to lose 50 lbs in 1 week!!!)--Ummm...yea right. Set daily goals such as, " I'm going to walk 20 minutes today." or weekly such as " I will exercise a minimum of 3 days this week."

Preparation: Have what you need to follow through with your workouts. Jump rope, Gym membership, prepare your meals for that day, etc...

Discipline: Find ways to make your workout a habit..just like brushing your teeth. If you're a morning person, exercise in the morning. If you prefer being indoors, join a gym. If you are really cold, throw your clothes in the dryer to warm them up before you jog.

Commitment: Spend a few minutes each day or morning re-evaluating your goals. Being healthy is a decision we make every day--not just once. Post encouraging quotes around the house to keep you motivated to stay on the right track.

Having Fun: Be silly! Getting bored with your normal jog?--Jump in the pool with your clothes on when you finish up. Try doing a new Zumba or kickboxing class.

Reward Yourself: This is my favorite step! It might be something small such as treating yourself to a spa day at Spa Sydell, or a trip to your local Borders bookstore.

Benefits of Jumping Rope

2010-07-08T16:56:00.000-07:00

Did you know that jumping rope is one of the most effective forms of cardio exercise? Jumping rope can burn up to 1,000 calories per hour! Its fun, effective, easy to learn, inexpensive, and portable. Jumping rope tones all the muscles in the entire body, therefore developing long lean muscles in all the major muscle groups---upper and lower.

Ready to get your workout "jump started" ???

Grab a jump rope and you'll burn tons of calories, gain agility, improve balance, and speed up weight loss.

Click below for a list of jump rope workouts you can try at home:

www.fitnessmagazine.com/workout/arms/express/jump-rope-workouts/

www.fitnessmagazine.com/workout/cardio/no-treadmill/jump-rope-calorie-burner-workout/

www.fitnessrxmag.com/fitness/cardio/329-rope-jumping-passport-to-great-legs-strong-bones-and-a-healthy-heart.html

Better Way to Eat a Burger

2010-04-30T10:29:00.000-07:00

Skip the Mayo!!!

Burger's contain enough fat as it is. We often add more than 100 calories by just adding mayonnaise. Avoid the white stuff and opt for the more colorful condiments, such as ketchup or mustard. Even using a smear of barbecue or steak sauce is a much better choice.

Eat Your Veggies!

2010-04-22T11:57:00.000-07:00

I love green beans! A client and I were talking a few days ago about our favorite vegetables, and green beans are absolutely one veggie I can't live without. How do I prefer it cooked? Steamed, no salt, no butter, just plain. As our conversation was coming to a close my client said, " I wish I had time to eat as healthy as you, Sarah...but with work, kids, and all the other added stresses I barely have time to squeeze in a daily workout, much less eat my veggies". I then told her about a fabulous option for eating healthy.

Your average American doesn't get the proper amount of vegetables in their diet each day. A society that is hung up on Mcdonalds, Burger King, and Chic-fil-a doesn't have time anymore to eat healthy. But I've found a secret---Green Giant Fresh Valley Steamers. It couldn’t be any easier to prepare these! They just go straight from the freezer to the microwave, you don’t have to even open the package. They come in so many different varieties such as broccoli and cheese, whole grain beans, and fresh cut green beans! :-)

Fresh from the garden--or supermarket, is my favorite way to go. But for those of you who live a busy life and feel as though you don't have time to eat healthy, this may be a much better option than ordering drive-thru for family dinner each night! :-)

Exercise Helps Reduce Stress

2010-04-20T15:38:00.000-07:00

I don't know about you, but my stress level is at its max during these tough economic times. Whether it be from work, finances, family & kids, or all of the above, stress is at its absolute high! Here are my top 3 tips for de-stressing. They work for me, so give'em a try! ;-)

1. Exercise!!! --- Of course this is at the top of my list! ;-) You've heard the term "runners' high"...exercise increases the release of endorphins (happy brain chemicals). And because exercise helps with fatigue, your body can better cope with stress.

2. Eat a balanced diet --- Just like a campfire, our bodies need the proper fuel to function efficiently. If you put newspaper on a campfire it will burn out quickly. Put on a log and it'll take longer to burn off. Eat a cheeseburger and 1 hour later you'll be hungry and sluggish because it had zero nutrition or vitamins. Eat a balanced diet full of vitamins, minerals, and "all the good stuff" and your body can better manage stress.

3. Take a long, hot bath with candles --- Must I explain why this works! ;-)

Wii Fit Plus

2010-04-19T08:39:00.000-07:00

Okay...Everyone has heard about the latest exercise crave by Nintendo called Wii Fit. But have you heard about Wii Fit Plus??? It has more activities and exercises! It is so much fun and I recommend it to anyone that is bored with their workout or wants to spice things up with their exercise routine. It is so personalized and can even check your Body Mass Index (BMI), your weight, balance, and so much more. It creates a workout to fit your needs and also keeps a progress chart with your daily, weekly, monthly results.

One additional comment I would like to make about the Wii Fit Plus is that it is a great motivator but you should also do a little extra working out on your own or with a trainer. Often times when we choose to workout on our own we tend to not push ourselves to the max. When you go to the gym or have someone to be accountable to it pushes you to workout harder than you would when no one is looking---at home. :-)

Best Butt Exercises

2010-03-30T08:12:00.000-07:00

We all dream of having a backside like Kim Kardashian or Beyonce but lets face it, are we really working our bottom like we should? Here's a list of my Top 5 Butt Kickers. I guarantee these exercises will get your butt in the best shape ever---But don't just read about them...Get out there and do them!!!

1.Lunges
2.Squats
3. Step Ups
4. Leg Raise
5. Jumping Rope

Yoga for Pooches

2010-03-30T06:17:00.000-07:00

If anyone knows anything about me, they know that I am a huge dog lover. So when I heard about the latest exercise for doggies I couldn't pass up the opportunity to blog about it. It's called Yoga for Pooches , also referred to as Doga. I think it's great! Yes, when I first watched the video about about it on yahoo news ,I couldn't help but chuckle a little. But more than just exercise for pooch, it seems to me it would be a great bonding experience with your furry friend.

Want to learn more about this latest crave? Go to www.brendabryan.net to find out all about it!

Fit & Pregnant

2010-03-29T16:16:00.000-07:00

Myth: Exercising while pregnant will cause damage to the baby and increase the chances of birth defects.

Truth: As long as mommy-to-be is cautious and knows when and how to limit her activity, exercising and staying fit during pregnancy are great for both her and the baby.

Here are a few simple exercises mommy-to-be can do while pregnant. Please talk with your physician before engaging in any physical activity while pregnant. You will need medical clearance before adopting a regular workout routine.

Yoga


Brisk Walking

Swimming

Ricky Martin is Gay

2010-03-29T15:51:00.000-07:00

Who didn't know this already???

I am so glad Ricky Martin has finally come out of the closet. Yes, when I was 14 I had a major crush on him (especially in the She Bangs Video!!!), but lets face it, we have all suspected this for so long. I am just happy that he has finally decided to be honest with himself and the public about his sexuality. Happiness is truly bliss. And when you cannot be fully honest with yourself and come to terms that "you are who you are no matter what", then you'll never truly be happy.

Congrats to Ricky Martin for having the courage to go public on something that so many are afraid to do!!! Maybe this will help encourage others to do the same. :-)

Dancing with the Stars

2010-03-29T14:53:00.000-07:00

I love the new season of Dancing with the Stars on abc. The competition is high, featuring celebrities such as Kate Gosse lin, Niecy Nash, Chad Ochocinco, Nicole Scherzinger and many more...

Who am I routing for??? Nicole Scherzinger. Yes, she is a dancer, but doing the cha-cha & ballroom dancing is totally out of her element.

Speaking of dancing....Dancing is a fabulous form of exercise! Almost any form of exericse can rev up your heart rate, tone muscles and burn calories.

Watch Dancing with the Stars Live! on abc Mondays and Tuesdays 8/7 c

email me @ sarahlowefitness@yahoo.com

Miley Cyrus Pumps Me Up

2010-03-29T14:12:00.001-07:00

Music in a workout setting, whether at home or in the gym, increases the intensity of your workout pace. You know the good feelings you get when your favorite song comes on the radio? Same thing happens when you are working out....Your body naturally craves these good feelings, pushing you to workout harder.

Who's currently in my IPod ?

1. Miley Cyrus (Party in the USA)
2. Lady Gaga (Poker Face )
3. Jay Z (Love the duo with Alicia Keys!)
4. Timbaland & Justin Timberlake (Carry Out)
5. Rhianna (Rude Boy)

These are just a few of my favorites...Check out MTV.com for the top ten music picks of the week.

Please email me @ sarahlowefitness@yahoo.com regarding any fitness questions you may have

Aline-Most Advanced Insole

2010-03-23T05:27:00.000-07:00

Hi everyone!

This past week I had the honor & privilege of working at the ING Marathon & Half Marathon at the Georgia Dome located in Atlanta. I worked a booth promoting a product called Aline Insoles-- initially I knew very little about. I arrived an hour early to learn as much as I possibly could about this "so-called" advanced insole. I learned that the majority of the population is truly running or walking in the wrong shoes....or shall I say....with the wrong support. You see...most people don't even realize that the reason their knees ache or back hurts is all because they do not have the proper support in their shoes. I learned that I tended to put more weight on the inside of my left foot which caused the rest of my body to be out of alignment. When your ankles aren't aligned with your knees, knees with hips, hips with back, etc...It causes the body to ache in several different places...primarily the knees, hips, back and so on...

Aline's suspension and support zones help guide your foot through its natural path of motion, aligning your body and reducing harmful slippage of the foot during forceful activities. Instead of being misdirected, your leg energy now translates into greater power and control.

Another way that I explained this insole ( in laymen terms : ) ) was like this : Your foot has a muscle in the middle...over time that muscle can become weakened by wearing shoes that aren't supportive...When this happens your body will shift your weight either to the inner or outer side of your foot ( Pronation or Supenation). This insole works to support and exercise that muscle in the middle of your foot that has lost its elasticity. Think of it as a work out for your foot. After a few days of wearing Aline Insole's, the muscle in the middle of your foot gains its strength and can now properly support and distribute your body weight accordingly.

Questions about this article? Email me @ sarahlowefitness@yahoo.com

Daily Tip

2010-03-16T10:16:00.000-07:00

(me drinking water over soda! hahaha...)

No More Soda!!!

Soft drinks are directly related to weight gain. Anything that promotes weight gain can increase the risk of certain illness such as diabetes, kidney damage, weakened bones, lack of energy, dental erosion and much, MUCH more...Not to mention the fact that soda is a complete waste of your daily calories---often referred to as "empty" calories.

What are some tips for cutting back???

Keep a jug of water in the refrigerator at all times. When water is cold and easily accessible it makes drinking it more pleasurable.
Squeeze fresh lemon or lime in your water to add a little flavor.
Don't keep soda in the house! If it's not there, you can't drink it! :-)
Keep water bottles ready and easy for grab-n-go.

Give yourself a few days and you'll find that the craving for soda wont be near as bad as you once thought. Soda contains tons of sugar and caffeine...which can become addictive. If you experience headaches or certain withdrawals it may be best to slowly wean yourself off the soda by simply cutting back on your intake until you finally cut it out of your diet completely.

For more great tips please email me at sarahlowefitness@yahoo.com

Daily Tip

2010-03-15T09:04:00.000-07:00

Tip of the Day:

Speed it up!

High-intensity exercise increases the release of growth hormones, which drive fat to be used as fuel. It also causes your metabolism to stay elevated above its normal baseline, so you're burning more fat for several hours after your workout!

For questions about this posting please contact me at
sarahlowefitness@yahoo.cm

Daily Tip

2010-03-10T05:29:00.000-08:00

Tip of the Day

Eat Breakfast!

Breakfast jump starts your brain and energizes your muscles.

Make sure you are getting a combination of carbs and a bit of protein in your body ASAP.

Your brain is the computer for your entire body & it needs glucose to help you think clearly. Complex carbohydrates will provide this quickly and protein will help keep your energy levels steady, keeping you full until snack time for about 2-3 hours.

Want to know what the ideal morning mix is? Email me and I'll give you some great breakfast ideas! :-) sarahlowefitness@yahoo.com

Daily Tip :-P

2010-03-09T05:08:00.000-08:00

Tip of the Day!

Go ape over bananas!!!

Each banana has 422 milligrams of potassium. Sodium can cause your belly to bloat but potassium limits sodium in your body. :-)

Questions?....Please email me @ sarahlowefitness@yahoo.com

Daily Tip :-)

2010-03-08T09:27:00.000-08:00

Tip of the Day!

Stand up straight!

If you slouch over, your belly will seem a bit larger. Standing up straight produces a "slimming effect" on your mid section that keeps your abs active, working them even when you are walking or sitting.

Questions regarding this post should be directed to Sarah @ sarahlowefitness@yahoo.com

Daily Tip

2010-03-05T05:16:00.000-08:00

Tip of the Day:

Stay away from fried foods, cookies, cake, white bread & processed foods. These "goodies" will keep the extra pounds on you & hide your abs from view. A lot easier said than done I know! But you have to begin eliminating the junk. Choose fruit & whole-grain foods (not whole wheat) instead.

For more information regarding this post please email Sarah @ sarahlowefitness@yahoo.com

Tip of the Day!

2010-03-04T17:26:00.000-08:00

My clients are always asking for fitness advice. "How can I tone my mid-section?...How much cardio do I need?...How much water should I drink?".....The list goes on & on.... So....I've decided to start writing daily tips here on my blog. Some of the advice/suggestions may be small but can make a world of difference when trying to reach your fitness goals. Please continue to ask me any fitness related questions you may have...Heck!..You may just be featured on my blog! : -) Hope you all enjoy.

Tip of the Day:

Use olive oil & vinegar in place of your favorite salad dressing. Eating a salad can definitely be healthy but if you load it with too much dressing it can contain as many calories as a hamburger! Many studies have shown that people who consume olive oil have a lower chance of being overweight or obese. Now that's something to chew on!...:-)

Please email Sarah Lowe @
sarahlowefitness@yahoo.com for any questions or comments related to this article

Georgia Athletic Club One Day Sale!!!

2010-01-27T08:16:00.000-08:00

It's that time of year again...

Celebrate the New Year with a New You!!!

Get in Shape today at Georgia Athletic Club!

Come in today Wednesday, January 27th & take advantage of this One Day Sale!

$0 enrollment fee for the first 100 people who join!

Registar to win a 6 month Membership!

Some of the amentities included with membership are:

24 Hour Fitness
Indoor Walking track
Free Weights
Circuit Training
Cardio Movie Cinema
Personal Training
Stand Up Tanning Bed
Super Lay Down Tanning Bed
Much, Much More!

Don't let another year pass you by!

Join Today!!!

Georgia Athletic Club

833 Patrol Rd.

Forsyth, GA 31029

478.992.9705

Keep the Resolution to Get in Shape or Lose Weight

2010-01-13T18:21:00.000-08:00

There is a good reason why losing a few pounds seems to always be at the top of the list of New Year's resolution's.

Each and every year men and women alike vow that this will definitely be the year to drop the pounds and get in shape. But not long after the cork pops and the ball drops, old habits sneak back in and resolutions are forgotten.

Baby Steps
If you've decided to make a fresh start understand that small, gradual changes go a long way toward keeping committed to reaching your fitness goals. Start small. It may be somewhat difficult to make it past the early-bird cardio sessions, but once you form good habits it'll be much easier to reach your fitness or weight loss goals.

Drink H2O and Plenty of it!
We've all been told how important water is in our diet. Having enough water along with a sensible eating plan is imparitive to getting into shape. When well hydrated, our bodies can sustain higher endurance levels while working out. Go with the old rule of thumb and you'll be just fine....a mimimum of 8 glasses each day. : )

Go Shopping
Keep your fridge stocked with healthy food and nutritious snacks--This serves as a reminder that you need to drive right past the drive-through! : ) Take all temptation away and throw out any junk that's haunting the cupboards.When shopping for groceries stay on the perimeter of the store for nutritious options.Most of the processed and junk food can be found in the aisles. If you solely buy nutritious food, that will be your only options at home and you'll reach your goals quicker.

Grocery Shopping Tips for the New Year

Shop from a list and try to stick to it.
READ FOOD LABELS VERY CAREFULLY--the calories listed on the label are per serving,
Choose veggies of all colors to get a variety of vitamins and minerals.
Replace white bread with whole-grain bread---not whole wheat!
Buy boneless skinless chicken breast--excellant source of protein.
Stock up on fruit--this will help satisfy your sweet tooth in a healthy way.
Eat before you shop to help prevent unhealthy impulse purchases.

Make 2010 the year you make good on your New Year's resolution!

For any fitness or weight loss questions/suggestions please contact Sarah Lowe at sarahlowefitness@yahoo.com or by phone at 404.551.5979

Grand Opening Celebration at Georgia Athletic Club

2009-11-17T13:28:00.000-08:00

Hi Friends,

A dear friend of mine just opened a gym in Forsyth Ga. It is an amazing facility with top of the line equipment, tanning beds, childcare and best of all it's 24 hrs so there is no excuse for not working out! hahaha....Please visit their website at http://www.thegeorgiaathleticclub.com/ They are having their Grand Opening Celebration on Wednesday, November 18th from 9 a.m.-9 p.m....Take advantage of all the great discounts during this one day sale.

They are located at 833 Patrol Rd., Forsyth GA. and can be reached at 478.992.9705

October Boot Camp for Women!!!

2009-09-30T16:07:00.000-07:00

Ok Ladies...

It's Boot Camp time again!!!

First of all I would like to thank all of my September Boot Campers. We had a blast! Rain and all! Was a true success and hope to see you all again in October.

The dates for our October Boot Camps will be October 13th- November 5th ( Tuesdays and Thursdays). That will give you all plenty of time to plan ahead for this camp. Please email me with your ideas on time frames for the camps....Does morning or evening work better for you? What time do you sugggest?. We hosted our September Boot Camp at Peachtree Hills Park...And everyone seemed to like this particlar location.

Please email me with your questions, suggestions and comments!

sarahlowefitness@yahoo.com

See you soon!

Sarah Lowe

SAVE a DOG! get a new workout buddy

2009-09-17T06:47:00.000-07:00

Now is a better time than ever to add a pet to your family. The American Society for the Prevention of Cruelty to Animals estimates that between 500,00 and 1 million dogs and cats are at risk for becoming homeless this year....primarily due to owners who are having to cut costs because of the downfall in the economy.

Running and exercising with man's (or woman's! ) best friend can be the extra motivation that you need to get your workout jump started. It's much easier to get motivated to push that extra lap or mile when you have a furry friend eagerly doing it with you.

Kick start your fitness routine today and create a happy home for a pet in need! If you are in the Atlanta area please visit www.atlantahumane.org Outside of the Atlanta area?....Still no excuse for not adopting! ; )...visit www.aspca.org

Have questions about this article?...

Email me at sarahlowefitness@yahoo.com

My FAVORITE new book!!! "Eat This, Not That"

2009-09-10T20:33:00.000-07:00

Ok everyone...I have never written about a book that I have truly enjoyed....until today! : ).... I am not promoting this book for any reason except for the simple fact that I think it is great!. I was at Barnes & Noble today browsing around and stumbled upon this book called "Eat This. Not That" By David Zinczenko.....One word, AMAZING! I recommend this book to everyone! It's short, easy to read, and will help you make better choices about the food you eat. Learn about what the USDA considers "Organic" and "All Natural"...You will be amazed and horrified at the same time. For example: Did you know that the USDA doesn't carefully regulate the term "All natural"--- making it all but meaningless to the consumer! Wow!.....Please check this book out....Borrow it from the library even.... I bought it at Barnes & Noble store but I think if you purchase it online though Barnes & Noble you'll save quite a bit of money...

Please contact Sarah Lowe @ sarahlowefitness@yahoo.com regarding this article

Wood is to Fire, as Protein is to Humans!

2009-09-02T13:53:00.000-07:00

I have had many questions regarding proper protein consumption so I have decided to write about it...

Skipping meals improves your chances that you will fail to reach your weight loss goals. Eating breakfast and small meals (4-6 per day) prevents binge eating, nighttime snacking, and weight gain. It also keeps your metabolism at an optimal pace.The body requires fuel to keep your metabolism burning. Like a camp fire. To keep the fire burning strong, you must feed it with small doses of wood. If you drop a large log on the fire, it may still keep burning, but not as effectively.

Still think of the camp fire...look at it's preferred fuel choice. Add paper or "empty calories" to the fire and it will burn very quickly. As a result, the fire becomes starved and must be fed very often. Now if you add a mixture of paper and wood, the fire will have enough fuel to burn for a longer period of time. The wood will satisfy the fires appetite more than the paper.

Protein is essential for building and repairing muscles, red blood cells, hair, and other tissues, and it is necessary for synthesizing hormones. Next to water, proteins are the most abundant substances in most cells. Protein is digested into 22 amino acids, 13 of which the body manufactures. Since the human body cannot manufacture the other 9 amino acids, it is necessary that we consume the proper amount of protein to provide our bodies with them.

Most people believe you must eat meat to get the "complete" protein supplies. But that is not necessarily true. Those who prefer not to eat meat, such as Vegetarians, can still get all 9 amino acids. By combining grains with legumes (dried beans with corn, tofu with brown rice, or peanut butter with bread), the nine essential amino acids can still be obtained. note: consumption of protein from meat products is much more stressful to the environment than consumption of protein from plant sources. For example: It takes approximately 20 lb. of feed, most often corn, to make a pound of beef!!!hmmmm...maybe vegetarian is the way to go...?).

Bottom Line People: Your diet should always include a source of protein at each meal and snack.

Here is a simple table I have included for you to calculate your protein needs:

1. Calculate your body weight in kg: body weight in lb. x .45 = body weight in kg.
2. Multiply weight in kg. by 0.8 .The result is the grams of protein you should consume per day

For Example: client body weight is 160 lbs.
1. 160 x .45 = 72 kg.
2. 72 x 0.8 = 57.6 grams of protein per day

For questions about this article or for individulized fitness sessions please contact Sarah Lowe @
sarahlowefitness@yahoo.com or 404.551.5979

To My September Bootcampers!!!

2009-08-31T19:14:00.001-07:00

September 1st- September 24th

Boot Camp will begin promptly @ 8:30 a.m. & 6:00 p.m.!!!

Please enter at the Peachtree Hills Recreation Dept. The address is 308 Peachtree Hills Ave. NE, Atlanta Ga. There is plenty of parking. I'll be waiting for you at the tennis courts.

Again, Comfortable sports attire and tennis shoes a must!

Water provided.

I will have coupon packets to you all next week. Please take advantage of all the great discounts & get out there and support our locally owned small business's. :)

Last but certainly not least....Have fun, Enjoy yourself, and Let's reach those fitness goals together!!!

Please contact me if you have any questions about the camp @ 404.551.5979 or email @ sarahlowefitness@yahoo.com

Women's Fitness Camp!!!

2009-08-31T05:10:00.001-07:00

LAST CHANCE!!!

Camp begins tomorrow!!!

Ladies, now is your last chance to lock in to our Boot Camp for September. Sign up online and pay only $89.99!!!

When is Camp? Sept 1st-Sept. 24th 8:15 .a.m or 6:00 p.m.

Bring a towel, comfortable sports attire and tennis shoes. Get ready to sweat!!! :)

See you there!!!

Email me @ sarahlowefitness@yahoo.com
or call 404.551.5979 for more info.

Women's Fitness Camp!!!

2009-08-25T14:06:00.000-07:00

It's almost here Ladies!!!

Only one more week to sign up for our 4 week Boot Camp!

Camp Dates: Sept. 1st- Sept. 24th, Tuesday & Thursdays 8:30 a.m.-9:15 a.m. or 6:00 p.m.- 6:45 p.m.

Camp Location: Peachtree Hills Park
308 Peachtree Hills Ave. NE
Atlanta,GA

Sign up before Aug. 28th & pay ONLY $89.99!!!

Call or email me today for more information

sarahlowefitness@yahoo.com or 404.551.5979

Fitness Camp for Women

2009-08-12T20:06:00.001-07:00

Women's Fitness Camp!!!

What is it? A four week fitness program twice a week for women. This program is designed to put you in the best shape of your life! We proudly offer a great fitness experience to women of all ages, shapes, sizes, and fitness levels.

When? September 1st- September ^24th Tuesdays & Thursdays 8:30 a.m. – 9:15 a.m. or 6:00 p.m.-6:45 p.m.

What to expect? This boot camp is intense! Our mission is to be the BEST women we can be! That means taking these 45 minutes of boot camp and challenging yourself to accomplish what you thought was impossible! You are stronger than you think you are!

Where do I go? Peachtree Hills Park ,

308 Peachtree Hills Ave. NE.

Atlanta , GA

What should I wear and bring to the camp? Wear comfortable tennis shoes, sports attire & bring a towel—Get ready to SWEAT! Bottled water will be provided to all campers..

How much does this program cost? Only $99! (That costs less than a personal trainer at your gym!) Sign up before Aug. 28th & pay only $89.99!!!

How do I sign up? Email Sarah @ sarahlowefitness@yahoo.com or call 404.551.5979 for more info.

Program is filling up quickly! Limited availability! Sign up now to guarantee a spot!

Fitness Boot Camp for Kids!!!

2009-05-13T19:06:00.000-07:00

Ok everyone please spread the word about this Fitness Boot Camp for Kids that I'm sponsoring this summer...

Fitness Boot Camp for Kids!!!

What is it? A four week fitness program twice a week for ages 5-12 years old

When? Monday & Wednesday evenings June 1^st-June 24th from 5:45 pm- 6:45 pm

What does the program involve? Boot campers receive athletic instruction from a certified fitness trainer, where positive reinforcement is continually at work to encourage kids, whatever their skill level. Your child will learn good nutritional habits while gaining the strength and self esteem to make good lifestyle decisions. We will help your child get or maintain in shape, gain confidence, get challenged through new activities, make friendships and have the time of their lives!

Where do I bring my child? E. Rivers Elementary School Track & Field (located behind school)

How much does this program cost? Only $100!!!

How do I sign up? Email Sarah @ sarahlowefitness@yahoo.com or call 404.551.5979 for more info.

Exercise on the Go!!!

2009-05-11T12:16:00.000-07:00

(me & my brother Billy on vacation in St. Lucia...& yes... We did workout!)

Summer is almost here and you have worked soooo hard to get that body ready for vacation! Don't let skipping town be your excuse for skipping out on your workout...Here are a few great suggestions on how you can squeeze in a little exercise and still have plenty of time for R & R!

1. RUN!!! Whether you vacation at the beach, the mountains, the city or the cruise, running is something you can do virtually anywhere! Strap on those tennis shoes and get moving! Running in a new environment can also be exciting and a bit of a new challenge when not familiar the exact route.

2. Stairs. Stairs can be used for cardio and strength training. Run or jog up and down. They can also be used to do forward lunges, back lunges, side lunges, tricep dips, mountain climbers, and much more. Talking about a full body workout!!!;)

3. Pack that bag full of rocks! Sounds a little silly, but before you take that hike, pack your bag with something heavy such as rocks and you will be forced to get some strength training in! ...:)

4. Resistance bands. You can easily pack them in your suitcase for travel and do exercises in the car or in your hotel room.

For questions or comments about this article please contact Sarah Lowe at :

sarahlowefitness@yahoo.com

Good Friends are Good for your Health!

2009-03-30T09:56:00.000-07:00

We all know that exercise, eating right, and taking vitamins are good for our health. But do you know one of the best things you can do for your health? ----Have a circle of Friends!

Good friends may help your life last longer, according to an Australian study. Conducted by the Centre for Ageing Studies at Flinders University, the study followed nearly 1,500 older adults for 10 years. It found that those who had a large network of friends outlived those with the fewest friends by 22%.

Why is this? Many suspect it is because good friends discourage unhealthy behaviors such as smoking and heavy drinking. And the companionship provided by friends may help reduce depression , boost self-esteem, and provide support. Also, as people age, they may become more selective in their choice of friends, so they spend more time with people they like.

Other studies have shown that people with fewer friends tend to die sooner after having a heart attack than people with a strong social network. Having lots of friends may even reduce your chances of catching a cold.

People with social support have fewer cardiovascular problems and immune problems, and lower levels of cortisol -- a stress hormone.

Therefore, people with social connections feel more relaxed and at peace, which is related to better health.

Bottom Line! Eat right, Exercise, and increase your circle of friends! You may even want to try online social groups. I have listed a few below....

http://www.eventsandadventuresfl.com/

http://www.meetup.com/cities/us/ga/atlanta/

http://www.atlantabuzz.com

If you have any questions regarding this article please email Sarah Lowe @

sarahlowefitness@yahoo.com

Aerobics Classes Equivalent to Jogging

2008-08-21T09:37:00.000-07:00

Aerobics classes have been very popular in America for over 30 years. Surprisingly, there have only been a few studies that have assessed the effects of these classes on fitness, caloric consumption and weight loss.

But I found a one...

Researchers compared four types of aerobics classes...body combat/tae bo, pump, step, and spinning....They compared it with jogging at two different speeds. Body combat, step aerobics, and spinning were equivalent to running a 12 minute mile. Pump aerobics burned fewer calories than jogging or other forms of aerobics, but produced more rounded physical fitness.

Aerobics classes are fun, build fitness, burn calories and increase cardiovascular capacity!

If you are interested in starting an aerobics class please contact Sarah Lowe @
sarahlowefitness@bellsouth.net

Incredible Edible Chicken

2008-08-15T05:44:00.000-07:00

Most people think the burger is America's national dish, but the rightful honor goes to chicken. We are crazy about chicken and the National Chicken Council is trying to get us to eat more of it. Chicken consumption has risen nearly 100 percent in the past 10 years. More that 20 percent of Americans eat chicken eight times every two weeks and only 8 percent eat it less than once every two weeks. Ninety percent eat chicken purchased it at restaurants, fast-food outlets or cafeterias. Fear of bird flu discouraged chicken consumption for a short time, but chicken fever is back and the popularity of the food continues!

Email Sarah Lowe @

sarahlowefitness@ bellsouth.net

Trans Fat Makes You Fat

2008-08-07T06:01:00.000-07:00

Fast Foods are loaded with trans-fatty acids ( trans fats), which are the worst when you are trying to control your weight. Trans-fats are polyunsaturated oils loaded with hydrogen to preserve and harden them. High intake of trans fats increase the risk of heart disease and even some cancers. Commercially baked goods (doughnuts, cookies, crackers), fast foods, stick margarine, processed foods, and fried foods have high levels of trans fats. In a six year study, researchers at the Wake Forrest University Medical Center in North Carolina found that feeding monkeys trans fat ( 8% of caloric intake) increased abdominal fat 30 percent more than animals fed the same amount of calories, but containing no trans fats. The monkeys fed the trans fats gained weight by up to 7 percent, while the others gained only 2 percent. The trans fat monkeys also had higher sugar levels, which means they were insulin resistant.

Americans eat 12-14 percent of their calories as saturated fat and 2-3 percent as trans fatty acids. Nutritionist say that the goal should be a combined max intake of 10 percent of the total calories. People who 5 grams of trans fat per day increase their risk of heart disease by 25 percent!!!

For any additional information please contact Sarah Lowe @

sarahlowefitness@bellsouth.net

Prenatal Supplements Prevent Low Birth Weight

2008-08-06T19:25:00.000-07:00

Nearly 8 percent of children born in the United States weigh less than 5 lbs., 8 oz. Low birth weight increases the risk of mental retardation,learning disabilities, type 2 diabetes, high blood pressure and stroke. Infant birth weight is an important measure of the mother's nutritional and health status and the future health of the baby. Researchers found that undernourished women who took prenatal vitamins were less likely to have low birth weight infants. Women in the supplements group also gained a little more than 1 lb. during pregnancy and there babies were heavier and taller than women who didn't supplement.

For more prenatal or postnatal questions or comments please email Sarah Lowe @

sarahlowefitness@bellsouth.net

Eat Slowly and Enjoy your Food

2008-07-25T09:04:00.000-07:00

Your mother always told you not to wolf down your food and enjoy every bite. Well...It turns out she was right! A University in Rhode Island study found that women who ate slowly consumed 70 fewer calories and enjoyed their meals more than those who ate fast. Researchers instructed 30 young women to eat a pasta meal as quickly as possible or slowly chew small bites of food 15 to 20 times. Fast eaters consumed 646 calories in 9 minutes!, while slow eaters took in only 579 calories in 29 minutes. Slow eaters were much more satisfied immediately after the meal and 1 hour later.

Lose weight and enjoy your food by eating a little slower!!!

For more healthy tips please contact Sarah Lowe @
sarahlowefitness@bellsouth.net

Beat The Heat!

2008-06-19T08:06:00.000-07:00

Summer is an excellent time to play in the sun, but the combination of exercise and heat can be a bit uncomfortable, and can be even deadly. Exercising in the heat correctly and safely depends on effective body temperature control and adequate muscle blood flow. The combined demands for blood by muscles for exercise and by the skin to rid the body of the heat, can impair your ability to exercise properly and make your body temperature control "out-of-whack"!

Apply the following guidelines to help you exercise safely in the sun:

Get in good shape- Increase your intensity and the duration of your training slowly. You'll need to let your body adapt to the heat when you begin an outdoor exercise routine. But remember: Physical Fitness is the best protection against heat illness.
Exercise during the cooler times of the day.
Plan for regular water breaks. Use a drink that is cold (45-55 0F). Keep the sugar low (less than eight grams per 100 milliliters). Look for a drink with a "small" amount of electrolytes.
"Drink Up" before exercise. Drink about one pint of water 30 minutes before activity.
Drink fluids in the early stages of exercise.
Don't drink too much water-Drinking too much water can cause water intoxication (hyponatremia), which can be deadly. Just let your thirst be your guide.
Dress lightly. Wear something that will protect against the sun but also allows sweat to evaporate. Sweat actually cools the body when it evaporates. Visit www.rei.com for a great selection of sweat proof clothing and gear.
Weigh yourself daily if you are exercising outside regularly. Drink enough water to maintain a stable weight.

For More Great Tips Please Email Sarah Lowe @
sarahlowefitness@bellsouth.net

Wellness Programs at Work

2008-06-11T18:26:00.000-07:00

Want to get in shape but don't have the time or the money to pay for a gym membership? Pass it on to your Employer.They might just like the idea!

Many employers are investing their money in Wellness programs for their employees. Most programs incorporate some type of cardiovascular exercise such as an Aerobics class, and have monthly fitness seminars.This saves the employer money because when the employees are exercising and eating healthy they have less health concerns, therefore resulting in lower insurance premiums. Many Employers don't realize these type of programs even exist. What better way to get in shape than have your boss pay you for it. Think about it!...Instead of taking a full hour lunch break, do a 30-45 minute aerobics class. You can still make time to freshen up in the bathroom before you head back to work. And if you did only a 30 minute workout, you still have time to grab a bite to eat...AND! What better time to eat than after a workout! Your metabolism is working in overtime from the exercise, therefore you'll burn more calories while at rest...while you are eating.

So...the next time you think you can't afford to workout, THINK AGAIN! You employer may just front the bill for your fitness!

Have questions about starting a wellness program for your company or group? Please email Sarah Lowe at:

sarahlowefitness@bellsouth.net

Buying the Right Running Shoe

2008-06-06T08:06:00.000-07:00

Choosing the right running shoes is one of the most important decisions you'll make as a runner, especially if you're just getting started. A little investment in time and effort for finding the best shoes will help keep you comfortable and injury-free.

Difficulty: Easy

Time Required: varies

Here's How:

Go straight to the experts at a running specialty store. Plan on spending some time there because the salesperson should ask you lots of questions and have several options for you to try out.
Make sure the salesperson looks at the shape and arch to figure out what type of foot you have. Determining your foot type is key to making sure you get the right running shoe. The salesperson should also measure your foot. Your running shoes should be 1/2 to a full size bigger than your regular shoe size because your feet will swell when you run and you need plenty of room in the toebox. If your toes are crammed in the front of the shoe, you could develop bruised or black toenails.
Have the salesperson do a running analysis for you. He'll watch you run, either outside or on treadmill, and determine your running style. He'll observe whether you're overpronating (your foot rolls inward) or supinating (your foot rolls outward) when your foot strikes the ground.
Give the salesperson information that will help him with his shoe recommendations. He should be asking you questions about what type of running you do, how often you run, where you typically run, and what type of surfaces you run on.
Run in the shoes that the salesperson recommends for you. (Make sure you're dressed to run when you're shopping!) Simply trying on the shoes and walking a few steps inside the store is not enough. Run in each pair of shoes to test for fit, function, and comfort before making your final decision.
Test your shoes by running in them for a week. If you quickly develop blisters or foot pain, they may not be the right shoes for you. Many specialty running stores have liberal exchange policies and allow you to return shoes even if you've been running in them for a week or more. Take them back and exchange them for another recommended pair.
After you've found your perfect shoes, you don't have to keep going back to the specialty running shop. You'll need to replace your shoes every 300- 500miles. If you want to save some bucks, you may be able to find your shoes online for less money. Search sites such as runbargains.com or Overstock.com for your make and model. And pray that the shoe manufacturer doesn't discontinue your shoe!

Tips:

If you're already a runner, bring your current shoes with you to the store. The salesperson can look at the wear on the bottom of your shoes to get some more insight into your running style.
Make sure the salesperson measures your foot while you're standing up.
If you use orthotics or custom-fit insoles, bring them with you to try on your shoes. You need shoes that are roomy enough to accommodate your insoles.
Don't pick running shoes based on the colors or style. Just because they look cute doesn't mean they'll be the best shoe for you!

For more great information please email Sarah Lowe @:

sarahlowefitness@bellsouth.net

this article was quoted from http://running.about.com/od/shoesapparelandgear/ht/runningshoe.htm

Childhood Obesity-Save Our Children!

2008-06-05T09:37:00.000-07:00

The percentage of overweight children in the United States is growing at an alarming rate. On the whole, kids are spending less time exercising and more time in front of the TV, computer, or video-game console. And today's busy families have fewer free moments to prepare nutritious, home-cooked meals, day in and day out. From fast food to electronics, quick and easy seems to be the mindset of many people, young and old, in the new millennium.

Since the 1970s, the percentage of overweight kids and adolescents in the United States has more than doubled. Today, 10% of 2- to 5-year-olds and more than 15% of children between the ages of 6 and 19 are overweight. If you combine the percent of kids who are overweight with the percent of kids who are at risk of becoming overweight, about one out of three children are affected.

Preventing your children from becoming overweight means adapting the way you and your family eat and exercise and the way you spend time together. Helping your children lead healthy lifestyles begins with you, the parent, and leading by example.

Is Your Child Overweight?

A child with a body mass index at or above the 95th percentile for age and sex is considered overweight. BMI uses height and weight measurements to estimate how much body fat a person has. To calculate your child's BMI, divide his or her weight by his or her height squared, or wt/ht2. (Important: To use this formula for BMI, the child's weight and height measurements must be in kilograms and meters, respectively. If you use pounds and inches, multiply the result by the conversion factor 703.)

An easier way to get your child's BMI is to use a BMI calculator. Once you know your child's BMI, it can be plotted on a standard BMI chart. Your child will fall into one of 4 categories:

Underweight: BMI below the 5th percentile
Normal weight: BMI falls between the 5th and the 85th percentiles
At risk for overweight: BMI between the 85th and 95th percentiles
Overweight: BMI at or above 95th percentile

BMI is not a perfect measure of body fat and there are situations where BMI may be misleading. For example, a very muscular person may have a high BMI without being overweight (because extra muscle adds to a person's body weight - but not fatness). In addition, BMI may be difficult to interpret during puberty when kids are experiencing periods of rapid growth. It's important to remember that BMI is usually a good indicator - but is not a direct measurement - of body fat.

These days, you may be hearing more about BMI. Doctors are using BMI during routine check-ups and many school districts are including BMI in their annual health assessments.

If you're worried that your child or teen may be overweight, make an appointment with your child's doctor. If your child is overweight, your doctor may ask about your child's eating and activity habits and make suggestions on how to make positive changes. He or she may also decide to screen for some of the medical conditions that can be associated with obesity (see below). Depending on the child's BMI, age, and health, the doctor may refer you to a registered dietitian for additional advice. For some overweight children, your doctor may recommend a comprehensive weight management program.

The Effects of Overweight

Overweight children are at risk for serious health conditions like type 2 diabetes, high blood pressure, and high cholesterol - all once considered exclusively adult diseases. But overweight children may also be prone to low self-esteem that stems from being teased, bullied, or rejected by peers. Overweight children are often the last to be chosen as playmates, even as early as preschool. Children who are unhappy with their weight may be more likely than average-weight children to develop unhealthy dieting habits and eating disorders, such as anorexia nervosa and bulimia, and they may be more prone to depression, as well as substance abuse.

Overweight children are at risk of developing medical problems that affect a child's present and future health and have direct impact on quality of life including:

high blood pressure, high cholesterol and abnormal blood lipid levels, insulin resistance, and type 2 diabetes
bone and joint problems
shortness of breath that makes exercise, sports, or any physical activity more difficult and may aggravate the symptoms or increase the chances of developing asthma
restless or disordered sleep patterns
tendency to mature earlier (overweight kids may be taller and more sexually mature than their peers, raising expectations that they should act as old as they look, not as old as they are; overweight girls may have irregular menstrual cycles and have fertility problems in adulthood)
liver and gall bladder disease
depression

Risk factors present in childhood (including high blood pressure, high cholesterol, and diabetes) can lead to serious adult medical conditions like heart disease, heart failure, and stroke. Preventing or treating obesity in children may reduce the risk of developing these conditions as they get older.

What Causes Overweight?

There are a number of factors that contribute to becoming overweight, either alone or together. Genetic factors, lifestyle habits, or both may be involved. In some instances, endocrine problems, genetic syndromes, and medications can be associated with excessive weight gain.

Much of what we eat is quick and easy - from fat-laden fast food to microwave and prepackaged meals. Daily schedules are so jam-packed that there's little time to prepare healthier meals or to squeeze in some exercise. Portion sizes, in the home and out, have drastically increased.

Plus, now, more than ever, life is sedentary - children spend more time playing with electronic devices, from computers to handheld video game systems, than actively playing outside. Television is a major culprit.

Kids younger than 8 spend an average of 2.5 hours watching TV or playing video games, and kids 8 and up spend 4.5 hours plopped in front of the TV or wriggling a joystick. Kids who watch more than 4 hours a day are more likely to be overweight compared with kids who watch 2 hours or less. Not surprisingly, TV in the bedroom is also linked to increased likelihood of being overweight. In other words, once many kids get home from school, virtually all of their free time before dinner, doing homework, and getting ready for bed is spent in front of one screen or another!

And although physical education (PE) in schools can help kids get up and moving, more and more schools are cutting PE programs altogether or cutting down on the amount of time spent actually doing fitness-building physical activities. One study showed that gym classes offered third graders just 25 minutes of vigorous activity each week.

Genetics also plays a role - genes help determine your body type and how your body stores and burns fat just like they help determine other traits. Because both genes and habits can be passed down from one generation to the next, multiple members of a family may struggle with weight.

A greater reliance on "food fixes" to deal with emotions can also contribute to weight gain. Some people tend to eat more when they're feeling sad, stressed, or bored. People in the same family tend to have similar eating patterns, maintain the same levels of physical activity, and adopt the same attitudes toward being overweight. Studies have shown that a child's risk of obesity greatly increases if one or more parent is overweight or obese.

Overcoming Overweight and Obesity in Your Child

The key to keeping kids of all ages at a healthy weight is taking a whole-family approach. It's the "practice what you preach" mentality. Make eating and exercise a family affair. Get your children involved by letting them help you plan and prepare healthy meals, and take them along when you go grocery shopping, so they can learn how to make good food choices.

Avoid falling into some common food/eating behavior traps:

Don't reward children for good behavior or try to stop bad behavior with sweets or treats. Come up with other solutions to modify their behavior.
Don't maintain a clean-plate policy. Be aware of kids' hunger cues. Even babies who turn away from the bottle or breast send signals that they're full. If kids are satisfied, don't force them to continue eating. Reinforce the idea that they should only eat when they're hungry.
Don't talk about "bad foods" or completely eliminate all sweets and favorite snacks from overweight children's diets. Children may rebel and overeat these forbidden foods outside the home or sneak them in on their own.

Here are some additional recommendations for children of all ages:

Birth to age 1: In addition to it's many health benefits, breastfeeding may help prevent excessive weight gain. Though the exact mechanism is not known, breastfed babies are more able to control their own intake and follow their own internal hunger cues.
Ages 2 to 6: Start good habits early. Encourage kids' natural tendency to be active and offer children a variety of healthy foods. It may take 10 or more tries before a child will accept a new food, so don't give up.
Ages 7 to 12: Encourage children to be physically active every day, whether it's an organized sports team or a pick-up game of soccer during recess. Keep your kids active at home, too, through everyday activities like walking and playing in the yard. Let them be more involved in making good food choices.
Ages 13 to 17: Teens like fast-food, but try to steer them toward healthier choices like grilled chicken sandwiches, salads, and smaller sizes. Encourage them to be active everyday. If they are not into organized sports, suggest intramural programs, fitness classes such as yoga or pilates, or alternative sport like skateboarding, inline skating, or mountain biking.
All ages: Cut down on TV, computer, and video game time and discourage eating while watching the tube. Serve a variety of healthy foods and eat meals together as often as possible. Try to include 5 servings of fruits and vegetables a day in their diet, plan healthy snacks, and encourage kids to eat breakfast every day. Encourage your children to try a variety of activities. Don't force any one sport or activity - and help them find what they enjoy and then support them in their efforts.

If you, as a parent, eat well and exercise regularly and incorporate healthy habits into your family's daily life, you're modeling a healthy lifestyle for your children that could last into adulthood. Talk to your kids about the importance of eating well and being active, but make it a family affair that will become second nature for both you and your children. Most of all, let your children know you love them - no matter what their weight - and that you want to help your child be happy and healthy.

If you would like your child to participate in a healthy, fun, exercise program please contact Sarah Lowe at:

sarahlowefitness@bellsouth.net

Is Popcorn a Healthy Snack ?

2008-06-04T11:38:00.000-07:00

Most people know that plain popcorn, or popcorn that is seasoned with a low calories flavoring is low in calories, but many wonder if it is in fact healthy. When it comes to choosing a healthy snack, it is not only important to look for snacks that are low in calorie, but also to choose snacks that offer some nutritional value as well.

One of the best nutritional values provided by popcorn is the fact that it is high in fiber. Americans rarely get enough fiber in their daily diet, and by adding popcorn as a snack; you can help beat calories as well as increase your fiber intake. Popcorn is a whole grain food; this makes it a good choice for carbohydrates as well as fiber. In fact, since popcorn makes up one serving of the starches recommended by the American Dietetic Association, you might be amazed to discover that when it comes to serving sizes, popcorn offers the most generous amount

Three cups of popcorn is the equivalent of one slice of bread, ½ cup of cooked pasta, and one cup of cereal. Three cups is much more than the other servings and you may feel fuller after eating three cups of popcorn then you would after eating one slice of bread. This offers great benefits for those who are looking for a healthy snack that can satisfy their hunger and provide them with a feeling of being full. It is also important to choose the oil that you pop your popcorn in carefully. Canola oil is usually recommended as being the healthiest choice if you don't have an air popper which is the best.

How Many Calories in Popcorn?

If you love to eat popcorn, then you may have wondered just how many calories are in this buttered treat. You may be surprised to discover that popcorn can range in calories from a minimal 30 calories per serving to a whopping 500 calories. It all depends on the type of popcorn that you are eating.

The lowest calories per serving are found in plain homemade popcorn. One serving of plain popcorn is 30 calories; you can add additional calories for any toppings that you add. If you melt a stick of butter and add that to your popcorn, you would have to add those calories to your serving. However, if you select a butter topping or seasoning that comes in a shaker, you will find that those calories are very small, typically accounting for five additional calories.

If you look for the calorie content on a box of microwave popcorn, you may be surprised to discover that unpopped popcorn has more calories than popped. Typically, microwave popcorn will have about 35-40 calories per serving. One bag of microwave popcorn usually makes about 3 ½ servings; so one total bag of microwave popcorn would have about 140 calories. Not a bad amount of calories for those who are watching their weight.

The largest amount of calories per popcorn serving is found in movie theater popcorn. These large buckets of popcorn generally contain about 1500-1600 calories. Even broken down into serving sizes, these buckets generally yield about 500 calories per serving. If you want to save calories, you may want to stick with homemade or microwave popcorn and bypass the movie theater popcorn next time you go to the theater.

For more healthy snack ideas please contact Sarah Lowe at:

sarahlowefitness@bellsouth.net

Exercise and Alzheimer's

2008-05-14T09:25:00.000-07:00

People with Alzheimer's feel better, both physically and emotionally, when they get regular, moderate exercise.

Moderate exercise helps many people with Alzheimer's disease feel better — both physically and emotionally. As little as 20 minutes of walking three times a week can boost mood, decrease risk of falls, reduce wandering and delay nursing home placement in people with Alzheimer's.

Reducing the toll of depression

Up to 70 percent of people who have Alzheimer's disease also have symptoms of depression. They gradually lose the ability to participate in activities they once enjoyed, and may eventually withdraw from all activities.

Research shows that exercise lessens that tendency. In a sample of people with Alzheimer's, a moderate exercise program totaling at least 60 minutes a week for three months reduced rates of depression. Conversely, scores on a depression questionnaire worsened in a control group that did not exercise.

Preventing falls

People with Alzheimer's have a higher risk of falls and fractures than do people the same age without the disease. Once injured, they're also more likely to re-injure themselves. These factors are directly related to impaired mobility and loss of independence.

Moderate exercise improves strength and coordination, which can reduce the risk of falls and injury.

Improving sleep

Sleep disturbances are common in people with Alzheimer's disease. Some become agitated at bedtime, wander at night or sleep fitfully. Caregivers become exhausted when they can obtain only a few hours of sleep at a time, night after night. Regular physical activity is a natural sleep-enhancer. A daily walk or exercise class can help a person with Alzheimer's sleep more soundly at night.

Cutting down on wandering

As Alzheimer's disease progresses, the tendency to wander away from home and get lost increases. Wandering and the dangers that go with it often prompt caregivers to move their loved ones into nursing homes. In many cases, people with dementia appear to wander because of boredom or loneliness.

Programs that engage individuals in meaningful activities, exercise and social interaction may reduce the frequency of wandering. Walking — the most readily available form of exercise — can be combined with a useful activity, such as:

Walking the dog
Pushing a person in a wheelchair
Picking up trash in the neighborhood

How to get started

Starting an exercise program is hard for everyone. Having Alzheimer's just makes it harder, because the disease makes it more difficult to learn new behaviors. As a caregiver, you may have to join in the exercise program. It may work even better if you exercise with other people with Alzheimer's and their caregivers.

A thorough physical exam will reveal any health problems that may impose restrictions on an exercise program. You might ask your doctor for a "prescription" for exercise that you can show your loved one periodically, to encourage participation.

The safest physical activity for someone with Alzheimer's is walking with another person. Many malls have programs that offer a climate-controlled environment for walking. Such outings can be stimulating social interactions, as well.

Pedaling towards fitness

Some people with Alzheimer's may still enjoy biking. If balance is a problem, adult tricycles are an option.

Or you might take a person with Alzheimer's for a ride in a conveyance powered by two sets of pedals, such as the paddle boats available for rent at some lakes. Many tourist towns now have four-wheeled canopied carts — which are powered by at least two sets of pedals — so the whole family can go for a ride.

Household chores fuel self esteem

Some types of repetitive household tasks can provide exercise while allowing someone with Alzheimer's to feel like he or she is helping out. One caregiver helped her husband rake and bag the leaves from their yard. Each morning, she would open the bags and spread the leaves on the lawn, ready to be raked up again.

Sweeping, mopping, washing windows and folding laundry are all tasks that have been learned by rote. These real-life tasks may be more meaningful and satisfying than just busywork and games.

Improve quality of life

Exercise can help control many of the general health problems common in older people, such as high blood pressure, high cholesterol and diabetes. It also improves flexibility, strength and mobility. When you exercise with your loved one, you both benefit.

In addition to giving you an enjoyable activity to do together, exercise can reduce some of the behaviors that make it so difficult to care for a person with Alzheimer's. This can delay placement in a nursing home and improve your loved one's quality of life.

If you or company is interested in starting an aerobics class for your assisted living or independent home please email me at:

sarahlowefitness@bellsouth.net

Breathe Easier While You Run

2008-04-23T08:51:00.000-07:00

Breathing is a very natural activity--and so is getting out of breath when you run!

Here are 7 easy techniques to help you breathe easier and improve your overall running performance during your next run.

Step1

Breathe in and out through your mouth. This may be the most effective way for most runners to take in more air as they run, as opposed to breathing through the nose. The act of breathing through your mouth will encourage your facial muscles to relax and therefore create a more relaxed composure.

Step2

Let your jaw drop open slightly so that your lips are parted, creating a "dead fish" expression.

Step3

Take short and shallow breaths. These should be comfortable and not forced. An occasional deep breath is all right, but should not be the norm for maintaining breath control during running.

Step4

Breath from your belly or diaphragm, not your chest. Try lying on your back and watching your stomach as you breath. If you are breathing correctly, it should rise and fall with each breath, while your chest remains relatively motionless. Keep this feeling with you as you run.

Step5

See the benefits of belly breathing in both your control of breath and your abdominal muscles. With conscientious belly breathing, your muscles will be performing an isometric contraction which, over time, may result in a flatter, more toned mid-section.

Step6

Check to see what your natural breathing pattern is by counting your steps as you run. Some runners may find they breathe in for two steps and out for two steps while others may take three steps before the next breath. Whatever your pattern is, keep it regular and use your steps to monitor your breathing rate.

Step7

Use your ears to control your breathing. If you can hear yourself breathing heavily while running at an easy or moderate pace, you are running too quickly for your condition. Practice slowing down your breathing while running out a slower pace before challenging yourself with faster strides.

Please email Sarah Lowe at:
sarahlowefitness@bellsouth.net
for more great "fit" tips!

Battling The Bulge!

2008-04-18T09:49:00.000-07:00

When Fat Gathers In Your Abdomen

As you age and your metabolism slows down, the amount of fat in your body slowly increases. Women experience an even greater fat percentage increase than men do. Then after menopause, your body fat distribution tends to shift — less in your arms, legs and hips, and more in your abdomen.

You may think belly fat is limited to the stuff out front that you can grab with your hand — but it's the fat you can't see that's really a cause for concern. Visceral fat lies deeper inside the abdomen, surrounding the abdominal organs. Gaining this type of fat has been linked to cardiovascular disease, diabetes and other health problems. Subcutaneous fat, located between the skin and the abdominal wall, is more visible but also less likely to be a health risk.

While a slowing metabolism and decreased physical activity contribute to overall weight gain as you age, those factors don't influence visceral fat accumulation directly. Heredity may be the culprit — you may simply have inherited a tendency to gain weight in your midsection. Hormones also play a role. Hormonal changes after menopause may change the way that your body breaks down and stores fat, leading to more fat accumulating in your belly.

Some women even experience a widening waist without gaining any weight. Although you may not be gaining extra fat, your abdominal fat is increasing as limb and hip fat decreases. Even in women of a normal weight, too much fat concentrated in the midsection is unhealthy.

Measuring Your Middle

You know you've gained some inches around your torso, but how can you know whether it's an unhealthy amount? You can calculate your body-mass index (BMI) or waist-hip ratio, but researchers have found that simply measuring your waist can tell you whether you have an unhealthy amount of belly fat. In fact, BMI may not be an accurate measure of body fat percentage or fat distribution, particularly after menopause.

To measure your waist, run a tape measure around your midsection at about the level of your navel. Breathe normally, don't hold your tummy in, and don't pull the tape so tight that it presses your skin down. In a woman of healthy weight, a waist measurement of 35 inches or more indicates an unhealthy concentration of abdominal fat. Some research has shown that a measurement of 33 inches or more, no matter what your weight, increases your health risks.

Fight Back The Bulge!!!

Since visceral fat is buried deep in your abdomen, it may seem like a difficult target for spot reduction. As it turns out, visceral fat responds well to a regular exercise routine and a healthy diet. Targeted tummy exercises can help to firm the abdominal muscles and flatten the belly.

Exercise. Daily, moderate-intensity exercise is the best way to lose belly fat — when you lose weight and tone your muscles, your belly fat begins shrinking, too. In fact, you may notice that your tummy bulge is the first area to shrink when you start exercising. The amount and type of exercise you should get varies depending on your current activity level and your health goals. Talk to your doctor and Personal Trainer about the right exercise program to promote good health and specifically combat abdominal fat.

Strength training. Some research has shown that exercising with weights is effective in trimming tummy fat. Talk to your doctor about how to incorporate strength training in your exercise routine.

Healthy diet. Changing unhealthy eating habits can help fight belly fat. Read nutrition labels, and replace saturated fats with polyunsaturated fats. Increase portions of complex carbohydrates like fruits and vegetables, and reduce simple carbohydrates like white bread and refined pasta. If you need to lose weight, reduce your portion sizes and daily calorie intake. Check out www.calorieking.com to calculate calories for almost any food or beverage. It's a great site. I use it all the time!!! :-)

Tone your tummy. While you can't "spot-burn" belly fat, you can firm up your abdominal muscles and get a flatter belly. Traditional sit-ups aren't the most effective way to firm your tummy, however. Instead, check out these exercises from Fitness Magazine to target both deeper and lower abdominal muscles:

www.fitnessmagazine.com/workout/abs/exercises/ab-exercises/

No More Soda!!!

2008-04-17T07:31:00.000-07:00

Whatever brand you drink, soda is bad news for your health. The average US citizen drinks around 18 ounces of sugary soda every day. According to a 2005 study by the US department of health soda drinks have become the biggest source of empty calories in the United States.

Some people think they are being healthy by consuming 'energy drinks' or 'sports drinks' but unless you are running a marathon these drinks will still make you fat as they have plenty of empty calories in them (even though the models selling them may be sleek and athletic)

If you drink a 12 ounce can of coke, that's roughly a cup full of simple sugar. Since processed sugars break down very quickly, your blood sugar spikes, which in turn tells your body to stop burning fat for energy. And since there's no nutrition in a can of coke, all you get are these "empty calories".

Soda Does More Than Just Make You Fat

Drinking too much soda causes:

Energy dips and symptoms of depression
Massive dehydration with all the problems that causes.
Addictive like binging and craving linked to the come down after having a sugar high and craving to take on more sugar again.
High blood pressure
Inability to focus and concentrate
Rotting of the teeth
Cola confuses the appetite regulating systems in the body leading to increased appetite and weight gain (above and beyond the fat encouraging sugars in the soda itself)
Regular soda drinking attacks the marrow in the bones making them weaker and encourages organ breakdown leading to potentially life threatening diabetes.
Weakening of the bones in a study of 460 high schoolers in 2000, research at the Harvard School of Public Health found that girls who drank carbonated soft drinks were three times as likely to break their arms and legs as those who consumed other drinks.
Rapid aging of the skin and body generally.

So drinking soda is not a good idea, whether it's Pepsi, Coca-Cola, Dr pepper's, 7up or one of the many so called 'sports drinks' it's bad news.

All the advertising and ritual all play their part to keep you hooked. Advertisers subtly imply that by drinking their soda you'll get a certain lifestyle. They do this by having great looking models, like Jessica Simpson, drinking their sodas. But what they don't tell you is that even celebrities experience the "negative" side effects of caffeinated drinks.

Then there is the ritual element. You get a craving you go to the fridge and you see a container with certain colors and logos on it. This becomes ritualistic and if you do anything enough times it starts to feel natural and right-even though it is anything but natural and right.

Bottom Line: Drink More Water!!!

Without water, your body would stop working properly. Water makes up more than half of your body weight and a person can't survive for more than a few days without it. Why? Your body has lots of important jobs and it needs water to do many of them. For instance, your blood, which contains a lot of water, carries oxygen to all the cells of your body. Without oxygen, those tiny cells would die and your body would stop working.

In addition to being an important part of the fluids in your body, each cell depends on water to function normally.

Your body can help you stay properly hydrated by regulating the amount of water in your system. The body can hold on to water when you don't have enough or get rid of it if you have too much. For example, if your urine has ever been very light yellow, your body might have been getting rid of excess water. On the other hand, when your urine is very dark yellow, it is holding on to water, so it's probably time to drink up!

You can help your body by drinking when you're thirsty and drinking extra water when it's warm out. Your body will be able to do all of its wonderful, "Waterful" jobs and you'll feel great!

2008-04-16T06:05:00.001-07:00

Eating Healthy!!!

By committing to eating better, you can reduce your risk of many chronic diseases – including heart disease, diabetes, osteoporosis and certain cancers – while increasing your energy and stamina. Healthy eating can even lower “bad” LDL cholesterol as much as low-dose statin drugs!

By developing your own plan for healthy eating, you’ll be able to expand your range of healthy choices to include a variety of foods, especially delicious vegetables, grains, and fruits that you may have previously ignored. This article provides guidelines and tips for creating a healthy, satisfying diet.

Tips and advice for a healthy diet

A healthy diet helps improve your overall health and well being. A healthy diet can help you feel better, provide you with more energy, help you stay fit and active, and help you fight stress.

Healthy eating can prevent most cases of heart disease and diabetes and help ward off high blood pressure, osteoporosis, and some forms of cancer.

Eating smart: The first step towards healthy eating

Healthy eating begins with learning how to “eat smart”. -- It's not just what you eat, but how you eat.

Take time to chew your food: Digestion begins in the mouth. Chewing breaks the food into smaller particles and mixes the food with saliva that contains digestive enzymes. Thorough digestion is key to the absorption of nutrients and to good health! Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

Avoid stress while eating. When we are stressed, our digestion can be compromised. Avoid eating while working, driving, or watching TV (especially disturbing programs or the news). Also avoid confrontations, serious discussions or worry during meals. If you feel stressed or upset, stop eating and relax before continuing with your meal. Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

Listen to your body: Stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eating slowly can help you get a more accurate read on this, as well. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!

Eat early, eat often: Remember this old saying: breakfast like a king, lunch like a prince, dinner like a pauper. Starting your day with a healthy breakfast can jump-start your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating six small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Healthy Eating Tips: The Basics

You don’t need a degree in nutrition to ensure that you get a well-balanced diet that provides the daily nutrients you need – simply focus on six basic food groups:

Whole Grains: Whole grains include whole wheat, brown rice, oatmeal, whole grain barley and millet. Avoid food with refined grains including many breads, pastas, and breakfast cereals.
Vegetables: Go for the brights: the deeper the color, the greater the concentration of vitamins, minerals and antioxidants. Dark green and orange vegetables, from broccoli, kale and mustard greens to butternut squash and sweet potatoes, are several excellent choices.
Fruits: Enjoy fruits in a number of ways: fresh, canned, frozen, dried, whole, cut-up, or pureed. Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water
Milk and other dairy: Choose low-fat dairy products. It is important to choose dairy products that DO NOT contain rBST (bovine growth hormone). Organic dairy is best. If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as hard cheeses and yogurt.
Protein: Vary your healthy eating protein choices with a variety of fish, poultry, eggs, beans, peas, nuts and seeds. Minimize red meats containing high levels of saturated fat.
Oils: We’ve been taught to fear fats and oils, but fresh, high quality fats from olive oil, avocado, raw nuts & seeds, coconut and fish actually provide excellent (and necessary) sources of healthy fatty acids in your diet.

For more healthy eating tips please email me at:

sarahlowefitness@bellsouth.net

"Just Show Up And Say YES!"

2008-04-09T12:10:00.000-07:00

Sometimes getting back into a fitness routine can be VERY challenging. You'll be on the right path for about 2 weeks and then "BAM"! You suddenly start to put your priority for exercise at the bottom of the list. Before you know it a month has gone by and you've paid a full months gym membership and received nothing for it except a few extra pounds. Does this sound like you? If so, continue reading...

Maybe it's time to consider hiring a Personal Fitness Trainer. Even if it's for a few months to get you back on the right track...Sometimes a little "kick in the butt" from a professional is all you need to make exercise an essential part of your life.

You can hire a Personal Trainer for many reasons. Maybe you aren't sure how to utilize the gym equipment properly, maybe you're experiencing health-related issues, or maybe you had a baby 10 months ago and still can't get rid of that pooch! No matter what your reason, a Qualified Personal Trainer can help guide you in the right direction...and all you have to do is "Just show up and say yes".

If you want to achieve your personal fitness goal, you've got to be accountable to someone...other than yourself!

A trainer will help increase the likelihood that you will stick with your exercise program. They will make you think twice about eating the wrong things, show you proper form to ensure that you do not get injured, always be that motivation you need when you just want to give up, and much more.

So...When you feel that you are losing site of your personal fitness goals, remember that when you hire a fitness trainer all you have to to is ...

" JUST SHOW UP AND SAY YES"!!!

For more great tips and information please email me at: sarahlowefitness@bellsouth.net

Busy Mom's Making Time For Fitness!

2008-04-08T09:21:00.000-07:00

Hi Everyone!

This is my first blog and I am so excited! My famous hairstylist brother introduced me to "blogging", so be sure to check his blog out at www.billylowe.blogspot.com

I wanted to first introduce myself to everyone and give you a general idea of what I do and what my personal mission is:

My name is Sarah Lowe and I live and work in the Metro Atlanta area as a Fitness Trainer.

Before becoming a Certified Fitness Trainer, I was a Professional Swimmer, winning several awards throughout

Georgia

. After my swimming career, I couldn’t let my love for fitness come to an end. I decided to become a Certified Personal Fitness Trainer and educate others on what I am so passionate about. I specialize in Women's Fitness. I chose this area of expertise because I am a Mother and know first hand how difficult it can be to get back in shape after child birth. Endurance athletes train their bodies to go the distance. Moms are no different! We require the energy and the strength to remain strong, productive and positive throughout an active, and sometimes challenging, day. Then, we demand the vitality to wake up each day and do it all over again. It's a commitment to yourself to be at the top of your game not only for your family, but for you.

Okay...I'm not going to keep on and on about myself, but I did want to post a few ideas for mothers that are looking to get back in shape, but can't find the time or a babysitter!

As a busy mom, you're constantly pulled in a thousand directions and your to-do list is a mile long. As much as you may want to exercise, actually fitting it in may seem next to impossible. And yet, who doesn't want the undeniable benefits of fitness - more energy, better health and a slimmer waistline?! The good news is that there are things that you can do TODAY to get started on the path to fitness! The first step is getting rid of the all-or-none mindset. Starting small is a-ok. In fact, trying to fit in too much is what causes so many people to give up. A little bit now can evolve into more. Here are some practical ideas that you can consider for fitting more fitness into your life. You'll have to give some thought to what's going to be right for you. It could be a small step for now, or a bigger step. Either way, you'll be on the road to fitness!

Taking a Small Step

Invest in a pedometer. It's a great little gadget that will raise your awareness of how active you are throughout the day. The "goal" is supposed to be 10,000 steps a day (yes, ten thousand!). You may walk 3,000-6,000 per day without even trying to be more active. Why not try to bump it up by just 500 steps each week? You may be at 10,000 steps before you know it!
Make it a habit to take a lap around the block right after waving good-bye to the school bus.
Pick one exercise (such as abdominal crunches) and pick a time to do them consistently without even changing into exercise clothes.
Commit to always taking the stairs at work.
Train your little ones that you always go for a little stroller walk on the way to the playground. (Bring a special snack that you save just for your walks together.)

Tips for Taking a Bigger Step

Finally check out your local health club. Most have childcare on site and it's a great opportunity to meet lots of other moms trying to do the same thing as you are!
How about one of the women's express workout clubs? These no-frills environments are inexpensive and provide a quick taste of exercise for your busy schedule.
You can do a simple, yet complete exercise routine in the privacy and convenience of your own home with very little equipment.
Why not consider hiring a personal trainer for even just a few sessions to get you going?
Check out your local county recreation facility or community center. Many of them have homey and inexpensive fitness centers.

Don't Forget These Important Tips:

Support, support, support! Do it with a friend or neighbor. Have a heart-to-heart with your hubby or other support person about your needs and new commitment to finding a workable fitness solution.
Put your exercise sessions on the calendar or in your day planner. Treat exercise like any other appointment and don't cancel at the drop of a hat. Exercise is important, but each individual exercise session will never be urgent. Therefore, unless you protect and honor its spot on your schedule, it will never happen!

So...No more excuses Ladies!!! The time to start your fitness journey is TODAY!

If you need more fitness advise please email me at sarahlowefitness@bellsouth.net