Sweat It Out....

You are probably thinking, 'really a blog about sweating'?

I cant help it, i love looking in the mirror after a workout (i know, that sounds so vain) and seeing the after glow of a great workout. Not only do you feel amazing because you just put in time and effort to better yourself physically, but have you ever noticed the natural pink cheeks, or the glimmer on your face? Sweating is truly one of my favorite parts of working out. Not only does it confirm that you just pushed your body to cry some fat but there's also many other great things that happens when your body sweats.

By the way as im editing this blog im sitting on my living room floor sipping on a glass of ice water cooling down from an amazing Saturday run. The weather is finally promising the sunshine of spring and it makes me soo happy :)

One of my favorite places to stop and enjoy the scenery during my runs

What Is Sweat Exactly?

 Sweat is the body’s cooling system when the body becomes overheated, by fever or exercise. Liquid made of mostly water mixed with salt and small amounts of waste is secreted through small sweat glands on the skin’s surface. As the liquid settles on the skin’s surface and begins to evaporate, it cools the body.

Why its so great to Sweat...

When we sweat, we breathe faster, our heart works more, along with improved circulation and a metabolism boost. 

• One of my favorite things about sweating is how it benefits our skin. During excersize our pores open and any dirt or impurities on the surface layers of the skin have a chance to exit. 
• Sweating regularly helps to achieve softer and smoother skin.
• Our immune system also benefits from sweating. When the body heats up, it generates more white blood cells which in return strengthens your immune system.
• Because your circulation is increased during sweating, many of the toxins and impurities are able to exit your body by way of your open skin pores.
• If you are sweating during a workout it means your body is burning up calories..Yeah Baby :)
• When you sweat, your body’s muscles are warmed up by humidity and heat. This helps to release the stress and fatigue brought on by muscle tension.
• Sweating can also rid the body of harmful substances like alcohol, cholesterol and salt.
• Research as found that as much as thirty percent of the body’s wasted is eliminated through sweat.

So here is my challenge to you, make it a goal everyday this week to break a sweat doing a physical activity. Whether its taking a brisk walk, taking a zumba class, lifting weights, or going for a two mile run...

... and now that its Spring whip out that bicycle, dust off the cobwebs, and go for a ride to the grocery store. 

Or walk in place during your favorite show, nothing like sitting down for an hour or two, when you could be burning calories with a simple movement. (ps- yes im watching saved by the bell in the above picture:))

GET YOUR SWEAT ON :)

I am so excited to share with you my tips, tricks, and knowledge iv learned along the way..because lets face it ladies..ignorance is not bliss..and KNOWLEDGE = WILL POWER!

Philippians 4:13 I can do ALL things through Christ who strengthens me.

Thank You for reading, Many more blogs to come, Sarah Hupp.

Runners High...

Girl look at that body..

Girl look at that body..

Girl look at that body..

I WORK OUT

:)

I feel like i should start with a disclaimer..

I don't claim to be a certified fitness trainer or claim to say everything iv done or do is by the book, but i want to share with you my fitness routine at the beginning of my fitness journey and what i do currently.

Im really excited to be writing my third blog, and im really pumped about the subject matter. The hardest change that i endured on my journey was adding the fitness/workout to my regimen.

STARTING POINT

Im currently laying down in my comfy and cozy bed as the snow is drifting through the cold winds outside my window. With my heating blanket on high and my water bottle sitting beside me,as im typing out this blog i cant help but reflect on the past. When i was a child i tried almost every sport known to man. I went from ice skating lessons, to swim team, to gymnastics..I wish i could happily type that i excelled in atleast one of them but sadly i wasn't born with the most athletic genes. In fact neither of my parents or siblings did sports either. Im not trying to blame my lack of energy and sports motivation on my bloodline but im trying to make a point that i was never athletic growing up. The fact that i now consider myself a runner and lover of activity is a miracle.

Above is a picture of what i looked like right before i started working out and eating healthy. When i decided to make the change and eat healthy i knew that to see the best results i had to also start getting my sweat on. 

The first thing i did was grab my friend Samantha Barrett and we started walking a mapped out mile. For the first couple weeks wed walk two miles, then eventually we started adding thirty second intervals of a slow jog into our walk. We would make small goals like pick out a certain landmark wed call out mid jog to push ourselves too. I still remember when i jogged my first full mile without stopping. It was the greatest feeling of accomplishment i had ever felt up to that point. The goal with jogging/running is to constantly keep pushing yourself and adding time to your walks/jogs. 

My workout routine became running two miles, four days a week. I would run outside in my neighborhood or at the gym on a treadmill. Running was the only excersize i added to my routine for the first six months and that mixed with eating healthier, i lost a total of  fifty pounds.

Running not only helped me lose weight but also helped boost confidence and will power in so many other areas of my life. 

Truly nothing compares to the feeling after a good run. It might seem exasperating and tedious at first, but once you start you wont ever want to stop!

WHAT ARE THE BENEFITS OF RUNNING?

• Running is one of the top activities for burning fat. 
• Running burns more calories per minute than any other form of cardio exercise.
• Running reduces the risk of stroke and breast cancer. 
• Regular running has become a treatment option for doctors to prescribe to patients who are at a high risk, or early stages, of osteoporosis, diabetes, and hypertension.
• It reduces the risk of heart attacks, by strengthening the heart and lowering blood pressure.
• Jogging builds confidence and self-esteem.
•  It allows you to defeat trial after trial, growing stronger and more sure of yourself and strength with each footstrike. 
•  It provides a feeling of empowerment and freedom that comes with knowing that your legs and body are strong and capable. 

(the picture above is my best friend Jill and i after a great run at the park..many days wed push each other to go farther then what we would have if we had ran alone).

(above is me, Carl david, Matt, and maria, these three friends really pushed me to go way beyond any limit i sat physically for myself, This was my first 5k i had ever ran in, it was a blast).

(above is a picture of my former awesome roomate and amazing friend Maria, she has always been a runner, and she is really the one who inspired me to start running in the first place..Thanks Maria :)).

SOME OF MY RUNNING TIPS

• Find a friend to run with, having someone by your side will help you go 'the extra mile' even when you want to give up. 
• Find someone you know that is an experienced runner that you can gain wisdom and inspiration from. 
• Always have a plan in your head before you start running of how long/far you want to run each day.
• Have an iPod with an awesome playlist to keep you motivated
• Write out a weekly running schedule on a calender to keep track of your weekly workout goals, and so you can check off each completed daily workout.
• Buy a new pair of tennis shoes or running outfit for extra motivation..because i mean who doesnt want to look cute on a run ;p
• Find a local 5k! Even if you cant run the whole thing, the goal is to finish no matter what, and its something you can train for.
• Dont go cheap when buying workout shoes, my favorite brands are brook's and asics!

OUT OF THE MOUTHS OF PROFESSIONALS

1. Accept the challenge
"Everyone is an athlete. But some of us are training, and some of us are not." —Dr. George Sheehan, runner/writer/philosopher

2. Shoot for this (at least)
"Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors." —Dr. Kenneth Cooper, aerobics pioneer

3. Be a minuteman
"The biggest mistake that new runners make is that they tend to think in mile increments—1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles." —Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach

4. Wear good running shoes
"Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make." —John Hanc, author of The Essential Runner

5. Think big (and wide)
"Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You'll save yourself needless foot pain." —Ted Corbitt, ultrarunner and 1952 Olympic marathoner

6. Take the "talk test"
"The 'talk test' means running at a pace comfortable enough to converse with a training partner—but not so easy that you could hit the high notes in an Italian opera." —Runner's World editors

7. Listen to the rumbling
"If you feel like eating, eat. Let your body tell you what it wants." —Joan Samuelson, 1984 Olympic marathon champion

8. Relax to the max
"When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed." —Dave Martin, Ph.D., exercise physiologist 

9. Don't crush the egg
"Don't clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm." —Runner's World editors

10. Make time for a quickie
"If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all." —Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school)

11. Follow Road Rule Number One
"Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive." —Dr. George Sheehan

12. Try a "nooner"
"Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch." —Joe Henderson, runner/writer

13. Warm up, then stretch
"Try some light jogging or walking before you stretch, or stretch after you run. Stretching 'cold' muscles can cause more harm than good." —Runner's Worldeditors

14. Stay "liquid"
"Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating." —Dr. Alex Ratelle, former masters running great

16. Listen up!
"You must listen to your body. Run through annoyance, but not through pain." —Dr. George Sheehan

17. Create your own running creed
"My whole teaching in one sentence is: "Run slowly, run daily, drink moderately, and don't eat like a pig." —Dr. Ernst van Aaken, renowned German coach

18. Come ready to play
"Fitness has to be fun. If it isn't, there will be no fitness. Play is the process. Fitness is merely the product." —Dr. George Sheehan

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I know this blog might not be for everyone because not everyone is planning to become a runner. But this is just what i added into my routine and i truly believe is what helped me reach my goal weight. There are so many great alternatives for good cardio; brisk walking, zumba, spinning class and the list goes on. Iv changed and added new cardio and strengthening workouts into my weekly regimen now that iv reached my goal weight and am just wanting to tone up. Ill be posting that blog really soon. I hope this blog has helped motivate you in some way or another :)

Thank you so much for reading and for your continued support!

I am so excited to share with you my tips, tricks, and knowledge iv learned along the way..because lets face it ladies..ignorance is not bliss..and KNOWLEDGE = WILL POWER!

Philippians 4:13 I can do ALL things through Christ who strengthens me.

Thank You for reading, Many more blogs to come, Sarah Hupp.

To drink water or not to drink water, that is the question..

We all know the importance of water, or at least we've heard a couple of the facts, like.. our bodies are made up of 60% of water, or the rule that everyone should drink 8 glasses a day. I'm really excited to be blogging about water today for many reasons, but one being its a simple life change that affects every part of your body. Want to learn how? 

LETS DIVE IN...(ha just made a pun)

:)

MY WHOLE LIFE

The thought of drinking water as a hobby made me gag.

 NOW

Water has become my best friend.     

"If you're thirsty, then you are already feeling the beginning effects of dehydration" -Wisdom from my college music teacher.

If a waiter were to take my drink order two years ago, you better believe my answer would have been Sprite, Mountain Dew, or good ol' Sweet Tea. I remember my friend Troy would always get on my case about how i never drank water, i scoffed at him, and at the thought of drinking such a tasteless liquid. Really though i hated water, literally the thought of drinking it made me gag, and would just put me in a bad mood. I mean who doesnt love to eat pizza or a burger and fries with a nice cold Sprite, or wash down popcorn during a movie with Cherry Coke?

As i started to workout and slowly change my eating habits, i found out quickly that chugging a mountain dew after a run, not only made me sick but also defeated the purpose of that run with the sugar i was putting in my belly. I started noticing after workouts i would crave Water, which is natural because hello, when you work out you sweat, and your body needs you to refill its water level, and the only way to do that is SIP SIP SIP.

Today i can proudly say my only drink of choice is a nice tall glass (or bottle) of WATER. I literally have cut every other drink out, including Juices, Soda, Teas, Lemonades and yes ladies even Coffee.

Now im not saying you have to do what i did to have results, you just need to be aware of what your putting into your body. Remember Knowledge = Will Power.

For example:

                             Drink                                      Calorie Count

• Sweet Tea from Mcdonalds                           280
• Medium Coke at a  restaurant                       210 (think about how many refills you get also)
• Can of Mountain dew                                    165
• Tall Caramel Mocha Frappuccino                    320

I typically try to stay under 1200 calories a day and i don't want to waste those calories on something im just washing my food down with. Not to mention even more importantly most ingredients in drinks include hazardous ingredients that are not good for the body.

So you might still be asking..

                         "Sarah why should i choose water over The Dew"?

• Water is a free and easy cleanse for your body to flush all of those toxins out.
• Helps you POOP because it cleans out your colon.
• Drinking a glass of ice cold water when you first wake up in the morning will jump start your metabolism by 40%, and also its a Japanese secret that doing this also fights against major diseases.
• Regulates body temperature.
• Transports oxygen and nutrients into our bodies cells.
• Water is a source of energy and will give you an energy boost.
• You look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.

What i personally do through out the day:

• I bought a half gallon water jug that holds enough water to cover my intake for the day, not only helps you keep track but also saves the cost and waste of using multiple water bottles.
• First thing i do every morning literally before anything else is go to the kitchen and drink a glass of ice cold water with my breakfast bar.
• I drink water all day long, literally, all day.
• I make it a point when eating out or at home to take a drink of water after every bite of food, this will not only ensure intake but also help you become full faster.
• I also love to add lemon slices to my water, not only does it add flavor but lemon is proven to help cleanse your kidneys and fight hunger cravings.

ONE LAST WORD OF ADVICE:

DO:

Do drink water before and after a workout :)

DONT:

I know you just ran a 5k or walked for an hour but pouring water over yourself might attract some attention from the opposite sex, but would be much better if it goes in your mouth :)

HAPPY NUTRITION MONTH EVERYONE!

I am so excited to share with you my tips, tricks, and knowledge iv learned along the way..because lets face it ladies..ignorance is not bliss..and KNOWLEDGE = WILL POWER!

Philippians 4:13 I can do ALL things through Christ who strengthens me.

Thank You for reading, Many more blogs to come, Sarah Hupp

Knowledge = Will Power

Major weight loss is an interesting thing to go through. It takes no time to put on the extra weight, but when you go to take it off, it proves to be a bigger challenge. 

When you make up your mind to start a journey to better health and fitness sometimes the end goal can seem impossible to reach. But iv learned in the past two years that anything is Possible, cliche?, Yes But its true. Our very being and foundation is set on Faith, so why not practice that not only in your spiritual life but also in every area of your life.

I want to encourage you, if your reading this and have been wanting to make a change towards a healthier you, DO IT NOW. Please dont wait. Iv reached way farther that i have ever thought was possible, my Friend Maria Fleming, who was and still is a huge support system during this process would often tell me during workouts when i felt i reached my limit, "You are more stronger than you think". This statement is truth, we put so many limits on ourselves with our minds, when fact is God made these bodies in his image, and they are so strong and can endure, the only thing that holds us back and sets limits is ourselves.

My Journey to health and fitness began June of 2011. I had just finished my third year of bible college. It proved to have been a very stressful year, between working full time and going to school full time, i was a very busy girl who didnt make time to workout and ate as cheap as possible. While in school my meals consisted of Fast Food drive through's, roman noodles, or hamburger helper. I can remember going to McDonalds and eating a breakfeast meal, then going back through the same drive through for a big mac meal at lunch time. I was twenty one and my college diet crept up on me quickly. One day  i was looking at pictures of myself from a weekend trip and couldn't believe my eyes (it was the picture below of me in the gray marshall shirt). When and how did i get that big? Was that really me in the picture? I was so ashamed that i had let myself get so overweight and unhealthy. I was very unhappy with myself, and my self esteem was at an all time low. In that moment i decided right then and there that i was going to change, i didnt care how hard it was going to be, i wanted to get into the best shape of my life. I embarked on a journey that has proved to be the best decision i could have ever made.

I went from a size 16 and now currently a size 6. 
Weight wise i went from 212 lbs to 135lbs.

Many people have asked me how i did it? ..and many times i think people expected my answer to be found in a weight loss shake, Jenny craig, weight watchers,  nutri system, liposuction, or that magical stuff you sprinkle on your food and it makes all the calories melt away..Not that these methods are wrong, but iv learned that most of those are good for twenty to thirty pounds and then most people hit a weight plateau or they realize they cant drink shakes the rest of their lives or spend more money on pre made foods,so they give up.

So you want to know how i did it? ...Wait for it...Prepare to be blown away......its crazy.....

...
...
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My Method was and is.....I did it the 'old fashioned way'!

Below are the three major changes i made:

1. Drink Water
2. Work out
3. Calorie Count

Stay tuned as i go into detail and break down in my next blogs each of the above changes i made! I am so excited to share with you my tips, tricks, and knowledge iv learned along the way..because lets face it ladies..ignorance is not bliss..and KNOWLEDGE = WILL POWER!

Philippians 4:13 I can do ALL things through Christ who strengthens me.

Thank You for reading, Many more blogs to come, Sarah Hupp.