trainingwithsarah
Training With Sarah
My thoughts and pockets of "fitspiration" as a trainer, online coach, and mom
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Goooood morning! Have you trained today yet? If not are you planning to? What’s in the dairy for today.... legs, shoulders, back or a HIT sesh?
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2023 has begun, and before you look and its gotten away with you, start with your fitness and health goals TODAY! Start now in fact. Make a list of what it is you want to achieve this year, or if you just want to get back into a routine and feel healthy again, then plan your training schedule, write that grocery shopping list and do the food prep. You are in control and in the drivers seat and youve got this!!!
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HOLIDAY TRAINING PLANS! GOING ON HOLIDAY OR STAYING PUT WITHOUT A PLAN? MESSAGE ME NOW TO PUT A PERSONALIZED TRAINING AND EATING PLAN TOGETHER FOR YOU, HOME OR GYM WORKOUTS!!!
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TIME TO CEMENT THOSE HABITS!!!!!
Its getting to that time of year where every little bit helps no matter what we are talking about. When it comes to doing things that make you happy, I know that you are pushing you to be your best and to give your all even though you are tired.
It is no secret that forming healthy habits is one of the secrets to success when it comes not only to training and diet but when applied to anything in which you want to succeed. Its times like these when our habits will make or break us.
The 10 habits that I have formed and practice daily get me through the worst days. So I thought I would share with you my top ten, and if they help you in any way that will be great!
* Skincare routine - Even if you only have 5 minutes, the mere practice of washing your face, toning and moisturizing puts you in a mainframe of self-awareness. I always make time for a face wash, tone, serum, sun block, and tinted moisturizer. Not even 5 minutes!
* Take your vitamins - again, any kind of structure will keep you in a positive mindset. Set them out the night before so that you can down them in 2 secs. I take a 1000mg vitamin C and probiotic every morning
* Write or read your to do list for the day so that you can prioritize in your head and also manage your expectations for the day ahead. I constantly have one written down in my notes, so I check that together with checking my diary for the day to make sure there is nothing I have forgotten
* Wear your confidence! I find that if I put on a workout outfit that is one of my best or a going out or work outfit that I love my mood is instantly better and I feel on top of things. I always have my outfit put out from the night before.
* Pack or plan my day of eating where possible. I have my meal prep routine down to a fine art, so I usually pack breakfast and lunch and always have a snack on hand too.
* Touch base with at least one close friend a day to brighten the mood and stay grounded. A quick call, cup of coffee or cheeky voice note always works!
* Drink water! I have a 1.5L water bottle with me at all times, sometimes I have my BCAA’s (branched chain amino acids), other times I squeeze some lemon juice and lastly just good old H20.
* When I get home from work at the end of the day I always have either water or a rooibos tea. This just helps me to separate myself momentarily from the day and tune out. Try to have some kind of routine or habit that you can form when you get home, so that you aren’t rushing for that glass of wine or snack when you don’t really need it.
* Read!!! I cycle between audible, Kindle and reading an actual book. Any one of these you can do even if its for 10 mins a day, just before bed. Reading inspires me and helps me stay creative.
* Meal prep - now as much as ideally you want to believe you only have to do this once or twice a week, little things you can do daily will always help. So as much as it may not be EVERY DAY, knowing whats in your pantry and fridge is useful to help you stay on top of your nutrition!!!
I hope that those have helped you with ideas to form your own healthy habits that will help you stay focused towards your own goals. Remember that the more you do them the easier they can become integrated into your everyday life.
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So they say that if you want something done, give it to a busy person. Well, the same holds true with weight loss. My most successful clients are the busiest people. They are used to managing their time efficiently, and so to schedule a training session, or to set time aside to meal prep, or to set an alarm to remind them to have their meal, or take a supplement - all of that is second nature to them. The more time you have, and the more you complain that something is hard, well guess what, your situation wont change. Achieving a body composition goal is made harder by the mountains of excuses that people tend to lay down. There will always be things that get in the way of a training session, there will be times where you arent able to get to that next meal and either have to skip or make do with what is there. Plan for this, adjust, and move forward.
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When you wake up on a Monday morning, what is the first thought that goes through your mind. Is it “Oh god, kill me now”, “just 5 more minutes pleeeeease!” or “I hate my life”. Sound familiar? Im not about to tell you to wake up and start bouncing, or to fake it till you make it. But how about just emptying your mind for 5 minutes. Try and let your mind become clear, focused and ease it in to the day. You can call it a form of meditation if you like, whilst you start your routine for the day, be it rushed or slow, just quiet your mind. Think of nothing, be calm, and grounded. Try it and let me know what a difference it makes to your life.
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Chicken Cottage Pie (with Cauli-Mash crust)
1) 500g chicken mince
2) 1 tin garlic, tomato and onion mix
3) half a punnet celery
4) 4 chopped red spring onions
5) a sprinkle of Himalayan salt and dried lemon grass
6) 500g bag cauliflower
7) 1 tbl finely grated parmesan, and 1 tbl dried chilli flakes
Grill 1-7 on a greased (olive oil) non-stick pan, until chicken is cooked and all the flavours have cooked through together. In the mean time steam the cauliflower and blend (either in a Nutribullet or food processor). Place the mince mixture into a greased oven proofed dish, and top with cauli-mash. Sprinkle with the chili flakes and parmesan and grill until golden brown.
This takes 20 mins to make!!!
Macros for the whole dish -
Carb - 25g
Protein - 110g
Fat - 35g
Enjoy xxx
#dynamitecooking
#dynamitetraining
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If you had to view your relationship with your body as a friendship, how good would that friendship be? Just something to get you thinking. Do you respect. your body, do you treat it with kindness and understanding, do you listen to it when it needs you, do you know when to push it, for its own good, and when to stand back and give it time and patience. I know that you are reading this thinking that you are guilty as charged. We can all be our body’s best friend and worst nightmare - why the latter though? Why do we compare our body, technically the best gift we have been given, to others and put ourselves down. Why do we only look for the worst when we look in the mirror, and generate negative energy and thoughts. Why do we feed it with all the things we know are bad for it, and get angry when it doesn't look and perform as we need it or want it to. Time to reflect on that, and become your body’s friend.
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More rehab... TKE (terminal knee extension) exercise to increase the activation of the VMO #rehab #gottafixwhatisbroke #goals #strength #mindmuscle #dynamite www.dynamitetraining.co.za (at Unique Physique)
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Coming soon...... Dynamite Cooking Ebook!!!!! A book with macro friendly recipes designed to allow you to incorporate fun, tasty and nutritious meals that fit right in with your macros. Send me an email now to get onto the waiting list!!!!!!!!!
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Veggie Chips.... the #Dynamite way!
When you crave the crisp and the crunch during times of prep, you've got to make a plan. I like to include a lot of green veg in my prep, not only because they are nutrient dense but because they balance blood sugar and estrogen. Win win. As much as I love kale, and I do use it from time to time, I like to add variety and so this time used Brussel sprouts and green beans.
* Place desired green veg - peeled and or finely chopped. In this case with the Brussel sprouts, the leaves come apart easily once chopped.
* Place veg on a oven tray, and spray with coconut oil and sprinkle with Himalayan rock salt.
* Cook/bake for approximately 20-30 mins on 200 degrees celsius or until dry and crispy, stirring twice during the cooking time to allow for even heat distribution.
* Voila
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How to handle the monday blues....
I find new ways every week, and I guess thats how I life stays interesting for me. Yes routine and consistency is what gets us results in our training and prep life, however when it comes to work and growth, change is essential. Today for example I had an extra hour free - I know right?! So, I took myself out from my working environment and brought myself to a place where I am surrounded by health, wellness, inspiration and fresh clean energy - Jacksons Food Market in Bryanston. I could spend an entire day here, just marveling at all the superfoods, fresh produce, organic vibes, colours and smells. Not to mention the people watching. So, I ordered myself a ‘Rehydrating Refresher’ containing ingredients like cucumber, lemon, spinach, parsley etc’ and I've put my head down to create my to do list for the week.
Happy Monday everyone!
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10 things every girl should have in their workout bag:
* Water Bottle/Intra-workout shaker
* Sweat Towel
* Headphones
* Theraband
* Cleansing facial wipes
* Hairbrush
* Lip gloss
* Slops
* Small amount of spare cash
* Small fold up jacket/spare top
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Everybody needs a coach! Why? Well Ill tell you... As hardworking individuals, we often tend to apply the same pressure to our personal achievements as we do to our work achievements. We often miss the wood for the trees, have moments of being too hard on ourselves and many moments where we cut ourselves some slack when things get a little to difficult to deal with.
Our lives are up and down and what gets results is consistency.
A coach will be that person that sees past your excuses, knows when to tell you to get over yourself and move forward, someone you can look up to because they practice what they preach and KNOW how hard it is.
What will get you from point A to point B, is admitting that you need help. And what will end up happening is that you soar past point B because thats what you were born to do - achieve!
Don't be afraid to want more, dont be afraid to dream and dont be afraid to ask for help!
www.dynamitetraining.co.za
www.teamsts.net
@sarahsheriffsvixen
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Thankful Thursday. “its not the happy people that are thankful, its the thankful people that are happy”
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