Videos

Why You Must Try the NEW Quest Hero Bar

Everyone needs a hero…bar!! Quest just dropped a new brand new kind of bar called the Hero Bar and it’s so unique and different. The Quest Hero Bar comes in 3 flavors: chocolate caramel pecan,  blueberry cobbler, and vanilla caramel. I got my hands on a chocolate caramel pecan bar, and I filmed my first taste. I had no idea what to expect!

Quest Hero Bar – What is it??

The hero bars look kind of like a candy bar with a creamy and crunchy center coated in chocolate. It’s unlike any other protein bar! Watch the short video below to see my reaction (it’s kinda funny) and for more info on the bars. Don’t feel like watching the video? Keep reading!

How Does the Bar Taste?

Since filming the video, which was only a few days ago, Quest sent me the other flavors of the hero bar to try. My favorite out of the three, as a predicted in the video, is blueberry cobbler. SO FREAKING GOOD. The bars have a slight crunch and taste so yummy. It’s almost comparable to the texture of a snickers bar. 

What are the Macros?

These are the approximate macros for the bars, they vary 1-2 grams per flavor. 

Calories: 200
Fat: 11g
Net Carbs: 4
Protein: 15g

NOT BAD. Especially after you taste it and it’s like the most amazing thing ever. These macros are DOPE.

Where can I Buy it?

Best place is either QuestNutrition.com or GNC. At GNC you can buy one of each flavor so you can try them all and see which one you like best. Click here to shop online!!

Quick 10 Minute Core Workout Without a Single Sit Up

Today I have a quick, 10 minute workout that is going to work your abs and your entire core without having to do a single sit up!! The best part, you only have to get on the floor for ONE of the exercises! This workout is quick, effective and suitable for all fitness levels. 

I have created this workout specifically to work all your core muscles instead of just isolating the abdominals. A strong core is important for so many reasons: avoiding injury, reducing or eliminating lower back pain & strain and proper alignment in daily activities to name a few. Did you know that your core is more than just your abdominal muscles?? Your glutes and lower back muscles are part of the core too.

All of the exercises today are compound exercises, meaning they work more than one muscle at a time. You can do this workout anywhere! Get ready to sweat and improve core strength in just 10 minutes! 

10 Minute Core Workout 

Optional Equipment: Dumbbell, Yoga Mat

Exercises: 

  1. Standing Oblique Crunch
  2. Single Knee Crunch
  3. Bridge with Marching 
  4. Jab – Cross – Jab – Knee

Exercise Demos: 

Workout RX: 

Do each exercise for 1 minute. The exercises where you must switch sides (every one except #3) switch sides after 30 seconds. Once you complete the 4 exercises, take a 30 second break. Repeat 2 times. 

Want to save this workout for later? 

Grab the free PDF download HERE

or 

Pin the image below to your Pinterest!10 minute core

XOXO
Stay Sweaty!!!
Sarah

One of My Favorite Healthy Holiday Desserts

Who doesn’t love dessert?! The only downside to dessert is it’s usually full of addiciting sugar and unhealthy calories. Guess what, it doesn’t have to be! The dessert recipe I am sharing with you today is one of my favorite healthy holiday desserts. These baked apples not only taste like comfort food, but they also fills the house with a wonderful aroma. 

A baked apple may sound basic, but let me tell you, it is far from that. It is super delicious, feels like a treat and is very easy to make! In the video below, I explain and demo how to make these baked apples. Below the video I have the recipe. Let’s get cooking! 

p.s. I use honey crystals in this recipe, stay tuned for a chance to win a bottle of Nektar Naturals honey crystals later this week!!! 

Baked Apple

serves 1
(can easily be multiplied to make however many apples you want)

prep time: 15 mins
bake time: 60 mins 

ingredients
1 apple, cored
1/2 T Nektar Naturals honey crystals
1/2 T cinnamon
1 T walnuts, chopped
1 T raisins
optional: 1 tsp ghee (clarified butter) – can sub grass-fed butter or coconut oil

directions
1. preheat oven to 375F
2. core out center of apple. mix all dry ingredients in a bowl. 
3. spoon dry ingredients into the apple. optional: top with 1 tsp of ghee or coconut oil
4. place in baking dish with 1/4 cup of water in the bottom
5. bake for 1 hour
6. remove from oven and let it cool. serve warm.

left: before cooking. right: after cooking.
left: before cooking.
right: after cooking.

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While I like to eat this as a dessert, you could easily have it as a snack. You could also play around with the filling and substitute whatever you like. While I have not tried this, you could potentially make this recipe in a slow cooker on low for a few hours instead of in the oven. 

ENJOY!!!  

Let’s chat: have you tried honey crystals? what is your favorite healthy holiday dessert?

XOXO
Stay Sweet!!
Sarah

I was given a bottle of honey crystals by Nektar Naturals thru Sweat Pink to sample & try. I was not compensated for this post. All opinions are my own. 

Monday Motivation with a Basic Yoga Flow Video

Happy Monday! To get your week of to a great start, I have a Christmas themed basic yoga flow. It’s suitable for all  levels. Check out my crazy socks & look for the #catphotobomb in the video. While yoga is inspiring, after the video  I’m sharing a story about fresh starts & new beginnings for some Monday motivation. 🙂 

Christmas Themed Basic Yoga Flow

The two basic yoga flows shown in the video are variations of sun salutations which include some strength exercises for the upper body and the core. They are great for a warm up, cool down or just a quick stretch. I will build on these flow sequences in the weeks to come. 

Monday Motivation

We have all have bad days. Last week seemed to be a bad week for me as far as technology goes. It was full of technical problems! I learned a lesson in patience & perseverance. What is worth doing isn’t always easy. I was also reminded how thankful I am for second chances & fresh starts. You know that feeling when you have tried everything to get something to work & you want to pull your hair out? Yah…me too. Last week even the most basic things were not functioning. I tried to save a file to my external hard drive, it ‘couldn’t be found’ according to my computer. Tried to upload a video, the video wouldn’t process. The list goes on. All these problems caused simple tasks to become really complicated and time consuming. Time was ticking & nothing was getting done. It was really discouraging.

While I am very thankful it is a new week, the great thing is you don’t have to wait a week or a month or a year for a ‘fresh start’. Every day is a new day & within the day, every hour is a new hour. Did you get up on the wrong side of the bed or have a bad case of the Monday’s? That doesn’t mean the whole day is a waste.  Try to find the positive among the negative. As soon as a new hours strikes or a new minute begins, it’s an opportunity for the day to be different. Change your mindset. Even though things may not be perfect, or in my case, things still may not be getting done, changing your outlook on the situation is extremely powerful. Try it this week & see what a difference it makes.4c5db9a9508c7860d29c4f3b587a22be

Let’s Chat: 
What workouts do you have planned this week? 
What is your favorite source of motivation?

XOXO
Stay sweet & happy Monday!!
Sarah

All about Abs! Try this Quick Core Workout

Workout Wednesday this week is all about the core! Core workouts are functional fitness because we use our core every single day. Sitting or standing, our core is engaged and doing work. No matter what kinda exercise you normally do, whether it’s weight lifting or running, a strong core is important. Working your core is about more than just getting a six pack. When your core is strong, you’re less prone to inures.

workout_wednesday_greyThis workout is made up of 8 core moves. Below the video I have recommended a certain number of reps for each exercise. You can do more or less depending on your fitness level. I recommend doing a few rounds of the moves, so repeat the 8 moves 2-3 times. Remember to listen to your body and modify when necessary.

 The only piece of equipment you will need is a stability ball. If you do not have one, you can use a rag or paper plates as sliders and use those instead. 

EXERCISES

1) plank to pike – 10 reps
2) forearm plank to pike – 10 reps
3) spider planks – 10 each side 
4) forearm plank hold – 30 seconds
5) side plank dips – 5 reps right side
6) side plank dips – 5 reps left side
7) bicycles – 10 each side, 20 total
8) sit ups – 10
Depending on fitness level, repeat this 2 or 3 times.

Let’s get sweaty!!! 

Fun facts:
1. Did you know that a strong core helps you run faster? When you core is strong, your glute and hamstring muscles are able to do their work more effectively because they are not picking up the slack for your core!
2. Did you also know that your core is much more than just your abs? It is all your muscles in your mid section – your abdominals, obliques, lower back muscles, your latissimus dorsi and upper back muscles. This workout hits a lot more than just your abs, it works all the muscles in your core! 


Tell me: what is your favorite core exercise?? 

XOXO
Stay Sweaty!!
Sarah

No Equipment Upper Body & Core Workout [Workout Wednesday]

The 6 bodyweight exercises we are doing today can be done anywhere. They will work your biceps, triceps and shoulders while strengthening your core. The best part? There is no equipment needed!
This week’s video is a MUST watch because I have a special guest. There are some funny bloopers at the end too. If you have a pet and have ever tried to workout while they are around, you know the struggle is real! 🙂 

workout_wednesday_grey

Core work is important no matter your fitness level. Core exercises are not just about building a six pack. The core helps stabilize your entire body and when our core is strong, the other muscles in our body can move more effectively and do the work they were meant to do. Many of the exercises in today’s workout are compound exercises meaning more than one muscle is engaged during the exercise. Be sure to engage the core (pull belly button into the spine) to get the maximum results from these exercises. 

The Workout:

  1. tricep push ups x 10
  2. side to side push ups x 10
  3. dolphins x 10
  4. plank up downs x 10
  5. tricep dips with toe touch x 10
  6. shimmies x 20
    Try the workout with me in the video above! 

Thanks so much for joining me today! Next week I am going to bring you a workout that is all about abs with a fun October twist. Maybe I’ll even throw in a bonus plyometric workout too… I haven’t decided yet. Be sure to SUBSCRIBE so you don’t miss out on next week’s workout! 

XOXO
Stay Sweaty!
Sarah

What is Glute Activation? [Workout Wednesday]

Earlier this week I shared a few of my favorite exercises to tone the gluteus maximus, aka your booty! There are 3 muscles that shape your behind, gluteus maximus, gluteus medius, and gluteus minimum. Because most of us spend our days sitting at a desk, our glutes are inactive and when it comes time for them to do some work, they like to slack off. This is where glute activation comes in.

workout_wednesday

Glute activation means loosening and warming them up so they are ready for action. You want to do this PRE workout. If your glutes are not activated, other muscles, like the hamstrings, lower back or even quads, step in to do the work the glutes should be doing. This causes muscle imbalances, soreness in the low back, knees and/or hips and you are more prone to injury. If you are experiencing any pain in those areas post workout or post run, it could be that your glutes are weak and the other muscles doing the work is causing pain. I am not a physician and cannot diagnose you, see a sports medicine physician or physical therapist for more on that.

On the aesthetic side, if you are doing a lot of booty work and not seeing your rear get any perkier, glute activation is most likely your problem! 

The 3 exercises I am sharing with you today should be done BEFORE a lower body or total body workout or a long run.  These will warm up your glute muscles and get them ready for action. This will ensure that they are doing the work the should be doing during the workout.

Glute Activation Exercises 

  1. Crab walks with optional leg extension
  2. Runner lunge balance
  3. Curtsey lunge with pulse/hold

All the exercises are demoed in the video. I do all of these exercises plus a few more before I go on a run or do a lower body workout. My glutes are an area that I am working on strengthening and all of these exercises have helped significantly. 

On a side note, this video sure makes me miss southern California. I really enjoyed running there. There is something about those palm trees and of course the gorgeous weather. 

XOXO
Stay Sweaty!
Sarah