Eating to train like a beast! (or beauty ;) )

Hello!


Phew! What a crazy couple weeks...I plan to go post crazy this weekend to catch up on all that I haven't been able to share. Hopefully including pictures...once I get this dang site to work with me!


Anyway... I have been listening to women in my office, gym, volleyball circles and I have started to notice this uneducated trend of NOT eating before or after they work out because it "burns more fat", WRONG! What you eat before and after you work out is super important. Your body needs energy to train hard, not to mention when your body thinks it starving it stores first--meaning not burning the fat. Follow your workout with a high-protein meal so you can re-fuel your muscles and help them repair.


Here's some examples of what I eat (or I would love to eat more often):

Pre workout

Before you train, have one of these meals:

• Oatmeal with almond milk and a splash of honey
• Spinach omelet with Ezekiel/whole wheat toast
• Greek yogurt with half a banana
• Cottage cheese with blueberries and almonds
• Scrambled egg whites, 1/2 whole wheat English muffin, apple slices

Post Workout

After you train, have one of these meals:

• Chicken veggie stir-fry with brown rice/quinoa
• Protein shake with 1/2 banana
• small chicken breast, sweet potato, and veggies
• Bean and Quinoa salad (I will post this recipe...its a fave at our house!)

All this talk makes me hungry, and ready to be done with work so I can go to the gym!

Train hard gym rats!

<3

Favorite food for a clean diet: Sweet Potatoes (yams)

Honestly people,


I know eating similar things throughout the week is not the "yummiest" style of eating, but you see huge results when your body is disciplined!


Wanted to post some benefits to these beautiful, not to mention sweetly addictive, veggies!


*A single serving of SP's supplies five time the daily value for beta-carotene, which is a protection from free radicals!
*High source of vitamin A and enhances the function of your immune AND reproductive systems
*SP's are good for stomach ulcers and inflammation of the colon (seen improvement even in diabetics) as it helps stabilize blood sugar level through its slow digesting and low glycemic index.
*Great for pre or post workout meals/snacks because they contain a good amount of complex carbs, vitamins, minerals and easily digestible proteins.
*Provides a lot of energy that you need throughout the day


Needless to say this should become a staple of your diet!
Either for lunch or dinner you will notice the difference!




Recipes:
Mashed SP's:
3 medium/large sweet potatoes (I peel them because I don't like the skin :/ )
1/3 cup brown sugar
1/4 cup almond milk (I used unsweetened vanilla)


boil SP's ~15 mins in salted water; mash thoroughly or use food processor to blend.
Add almond milk and continue mixing (hand mixer is what I used)
while blending/mixing add in the brown sugar.
**May need to add other seasoning for taste, but with vanilla almond milk and brown sugar it is delicious!




Baked SP Fries:

• 2 pounds sweet potatoes, about 3 large ones
• 1/4 cup avocado oil
• 1-2 Tbsp sugar
• 1 Tbsp salt
• 1-2 Tbsp spice or spice combination of your choice: chipotle powder, smoked paprika, Chinese five-spice, pumpkin pie spice, garam masala, Cajun seasoning, etc.

1 Preheat oven to 450°F. (For more crispiness, preheat your oven to 500°F--my fave!)
2 Peel the sweet potatoes and cut off the ends. Cut the potatoes in half lengthwise and then, if they are very long, in half crosswise. Cut each piece into wedges. Alternately, you can slice the peeled sweet potato into disks either with a mandoline or a sharp knife.
3 Put the sweet potatoes into a large bowl and add the oil. Mix well to combine. Sprinkle with salt, sugar and spices of your choice. Use your hands to mix well, so all pieces are coated with oil and spices.
4. Spread on to baking sheet; I use a cooling rack to cook them so I do not need to turn them half way through.
5. Bake for a total of 25 to 30 minutes (IF using regular baking sheets--After the first 15 minutes, remove the baking sheet from the oven and turn over all of the sweet potato pieces. Return to the oven and bake for another 10-15 minutes)  OR until they are well browned. Let cool for 5 minutes before serving.


Viola!
Enjoy!
xoxo
Mrs. S

Focus on the GLUTES!

Hi again!


I'm loving being able to post my favorite workouts and then have them on hand if I forget what I super setted (did in sequence), its been great for me!


Most women have goals to keep their core and butt tight, so I decided to post a BUTT focused workout you can do with minimal equipment.


**WARM UP** either with jump rope, or plyometric movements.
-->Within each superset, do 10 to 15 reps of each move, without resting between moves. Once you've done all your reps for both moves in the superset, rest for 30 to 60 seconds and repeat 2 more times. (3x total).


Here are the workout supersets:
Superset 1: 
1.Stability-Ball (Yoga Ball) Hip Extension Leg Curl
        *
2. Dumbbell Bent-Knee Deadlift (2 dumbbells for this one)
        *feet shoulder width, arms hanging in front of body with weights in front of your toes. Bend down to pick up with back straight and push up into standing position.


Superset 2:
1.Dumbbell Step Up (you'll need a step/bench, and some dumbbells)
2.Stability Ball Back Extension
      *Lay on the ball on your stomach, feet against a wall or on a box and with hands behind head and lift core up and slowly lower to flat position.


Superset 3:
1.Elevated Reverse Lunge (you'll need a step/bench--Dumbbells optional)
     *standing on box/step, take left leg and extend back and onto ground and lower until front leg is at 90 degrees then push back up onto box.
 2.Dumbbell Straight-Leg Deadlift (you'll need two 5- to 12-lbs dumbbells)
      * same as bent leg but keep leg straight as you lower weights to ground and push up through your feet to standing position.




Don't forget to stretch!!


Hope you enjoy this workout as much as I do.


<3 <3 SS

Home work out Wednesday

Okay, so in my 50 hour work week, Wednesdays are the only day I get home at a decent hour (around 645pm) and fighting the gym traffic is beyond unmotivating... know the feeling? However, I make sure that I ALWAYS have a circuit planned to do right when I get home--Key word: RIGHT AWAY. If you sit down and begin that veg...there's no coming back. :)


The circuit I have planned for today is a whole body workout targeting shoulders and quads--reason for the whole body? Because I do not have enough weight to target one body part as I would like to. :) And as a woman the more you keep your heart rate up, the more calories you're burning!


Warm up:
*Jump rope 5 mins
*High knees ~30 secs
*Butt kickers ~30 secs
*windmill cross toe touches (think stand in a "t" with arms out and bend, rotate to touch opp toe)


Circuit 1:
Lateral Lunges with resistance band: Put a medium resistance midway up your calf, get in a squat position and side step. I take 15 lunges/shuffles then go back the other direction--make sure you do both directions to target both sides equally.
Resistant band front raises: stand feet shoulder width apart, stand on your resistance band and with straight, unlocked, arms raise them in front of you (think Frankenstein). I do 15 each arm. **Make sure to suck in the belly button and control your core!
Reverse cross lunges: stand feet width apart (I also hold two 12lb dumbbells--not necessary), and take a step back to make a lunge, however you want to take your step and lunge behind your front leg. **Targets quads and outer glutes!


-->Rest 30s -1 min and repeat 2 more times (3x total)


Circuit 2:
Triceps dips: I use my coffee table, put my hands on the edge get my body in a straight line (think plank), and bend at the elbow and push up to extended arm--that's 1. do 15 reps.
Reverse sit ups: lay flat on your back, arms by your side. keep your feet together and push your feet and hips up to the ceiling and slowly lower back down--that's 1. Do 20.
Cheek-2-cheek planks: start in plank position, raise hips slightly; then rotate one side of the hip/butt to the ground and rotate up and over to the other side--that's 1 set; Do 20. **These should be felt in your obliques**


-->Rest 30s -1 min and repeat 2 more times (3x total)


Circuit 3:
Straight leg Dead lift: I use my 10 lbs (2=20lbs total) and stand with feet shoulder width apart. controlling your core and shoulders(think shoulders back) slowly lower weights along your body down until you feel the "stretch" in your hammy's, then control faster up to standing position pushing hips forward slightly. Do 15-20.
Resistant band (or dumbbell) lateral (side) raises: Same as front raises but arms are out to the side, form a "T" with your arms and slowly lower back to sides--do 15.
Dumbbell calf raises: find a stair, curb box-whatever!- and stand with toes on the edge shoulder width apart. hold whatever dumbbell you have and slowly raise up on to your toes and lower down slightly below the stair level. if you want more inner calf (the meaty part) turn toes out, if you want outer calf--turn toes in. :)


-->Rest 30s - 1 min and repeat 2more times (3x total).


DON'T FORGET TO STRETCH! I do yoga type stretching to work my stabilizers and cool down. any stretching is good as long as you know where and why you're doing it.


I will post pictures after I work out to accompany this workout.
Don't forget to check my IG as I post more pictures there.  @srpSavage


Happy HUMP DAY!
**Remember-- If you want to be the best, You have to be willing to feel your worse


Results take time--YOU have to put the time in to get them. :) You can do it.

Quick post!

A lot of people have been asking me about supplements.


I am in the middle of changing proteins, but just remember, get the supplement that is right for YOUR daily life and goals.


If gaining mass isn't what you want, steer clear of the creatines and other mass building proteins/amino's.


However, I am a big believer in a daily dose of vitamins, including omega's and other female necessities like biotin and evening primrose. Vitamins keep your body balanced, and if you have a crazy schedule like me; balance is CRUCIAL!!


I will post more once my supplement regime is set and give you all the 411 on what I have and why I am taking it.


Happy Tuesday!

Welcome!

Hello everyone!


I thought I'd give a brief background for those that do not know me. My name is Sarah, I am 25 and newly married to the man of my dreams (Mrs. Savage now :)).


I have been an athlete all my life, encouraged by both of my parents, but primarily a motivator for me to stay out of the house and get an opportunity to go to college out of state. I received a volleyball scholarship to a large Div 2 school in Utah, I wish to not name, that was NOT what I expected nor what I wanted to be around for 4 years. I then found my home at a small, private Division 2 school--Menlo College. After a solid 4 year career I had decided to try out for the European league, however during national playoffs I tore my MCL. :( I moped for awhile, but instead of letting it tear volleyball out of my life (there is nothing professional after college other than sand and European league for volleyball) I decided to put my passion into coaching.


In addition to coaching a traveling volleyball team, I am in the process of completing my 3rd degree, first masters, as a speech language pathologist--primarily focused on the pediatric special needs populations.


I work 50-70 hour weeks and with a new husband at home, my free time seems to not exist.  My husband and I got into a few dietary bad habits while we were still engaged, and we made the decision to make a change to both of our lifestyles starting with our diets. We both have always been active in the gym, but did not do our best to supplement it the with the proper nutrition.


THAT HAS ALL CHANGED! I now spend 3-5 hours on Sunday or Monday prepping breakfast, snacks, lunches and dinners for the week, as well as juicing a breakfast treat and protein muffins! I go to the gym 4-5 times a week varying in times and intensity and if I cant I make sure to do a home circuit using things you find around the house.


YOU CAN DO THIS TOO!!
So I have started this website to post prepping instructions, home work out circuits, information on juicing and supplements. Hopefully to help all my friends and followers have the confidence to change their lives.


ARE YOU READY?!?