Choices Coach

Glutes Workout to "Beautiful People" by Ed Sheeran, feat. Khalid

2019-08-15T12:03:00.001-05:00

Tone the glutes in under 4 minutes with this workout to "Beautiful People" by Ed Sheeran feat. Khalid. I chose this song, not only because it's a catchy tune, but also because of the message. The message is about not getting caught up in the world.

There are so many different reasons to work out. When I look at other fitness pros online, I can get caught up in the comparison. Comparison can kill a dream. I have to monitor my intake, and I'm not just talking about calories. We have to be careful of what we feed the mind. Our mindset will fuel our behavior.

I don't train to try to become one of the "beautiful people." I train, because:

1. It gives me strength.
2. It takes care of my temple and keeps me healthy.
3. It increases endorphins and serotonin in the brain, meaning it increases the "feel good" hormones.
4. It increases bone density, preventing osteoporosis.
5. It helps me be at my best so that I can help others.
6. It is a way for me to take time for myself to forget the stress of the day.
7. It is a great time to listen to music.
8. It reminds me of recess when I was a kid.
9. It feels good to fit into the so-called "skinny" jeans.
10. It is so nice to unwind during the final stretch and just pray.

Your reasons to work out might be different from mine. Please share in the comments! What is your "WHY?"

Let's resist the comparison trap. Let's protect our dreams. Let's focus. We don't have to be the "Beautiful People" to be beautiful people. We can be the best version of ourselves. YOU ARE ENOUGH! YOU ARE WORTH IT!!!!

Ab Workout | Legendary by Welshly Arms | Choices Coach

2019-08-14T08:52:00.001-05:00

My YouTube channel has now reached 1,800 subscribers! I'm not blogging as much as I used to so to stay updated make sure you subscribe at YouTube.com/ChoicesCoach to stay updated. I'm posting new workout videos every week. Let me know if you have workout requests. I am always looking for new ideas!

Champion by Carrie Underwood ft. Ludacris | Choices Coach | Cardio Dance

2018-02-27T12:08:00.001-06:00

Now that the Olympics have everyone feeling all pumped to be a CHAMPION, let's channel that motivation and get moving! It's probably obvious by now that I love Carrie Underwood. What's not to like!? She's vocal about her faith! She's got killer legs, because she trains like a BEAST (but still looks like a BEAUTY)! Her latest hit, "Champion," is filled with motivating lyrics to get back up again! Ludacris literally spells is out for us:

"The C is for the courage I possess through the drama

H is for the hurt but it's all for the honor

A is for my attitude working through the patience

Money comes and goes so the M is for motivation

Gotta stay consistent, the P is to persevere

The I is for integrity, innovative career

The O is optimistic, open and never shut

And the N is necessary cause I'm never giving up"

Wow! Those lyrics make me feel ready to divide and conquer! Who's with me? Get moving to the latest cardio dance video to "Champion" by Carrie Underwood ft. Ludacris now available for FREE on YouTube.com/ChoicesCoach. You've got this! For God's Word assures us that we are more than CONQUERORS!!! Even if He didn't primarily mean workouts, He certainly assures us that whatever your mountain is He is mighty to move it. That little voice in your head that tells you can't do it isn't God, so tell it to HUSH!

"But in all these things we are more than conquerors through Him who loved us." Romans 8:37

God Bless!

Sara

FAITH > FEAR

How to Foam Roll

2017-12-22T15:11:00.000-06:00

Foam rolling is an essential component of recovery. It is also referred to as self-myofascial release, which is just fancy talk for deep tissue massage that you give yourself. All you need is a foam roller (mat optional).

"The benefits of foam rolling have to do with the mobility of the fascia. Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, fibers of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain."

Fleet Feet Sports West Hartford

The main benefits of foam rolling include:

Increased flexibility, including increased range-of-motion (ROM).
Improved short-term athletic performance, when included as part of the warm-up routine.
Improved recovery post-activity, through reducing the experience of delayed-onset-of-muscular-soreness (DOMS).

The size and firmness of foam rollers varies greatly, and I prefer to use a rumble roller. It has the nobs to really dig into knots and pressure points. If you are new to foam rolling or happen to have a low tolerance for pain, then you may want to use a smooth foam roller instead.

Check out my latest video as I demonstrate how to foam roll:

Want Choices Coach to produce more videos? The mission of Choices Coach is to help people lead healthier, happier lives in mind, body, and soul. Become a part of the mission by becoming a patron! I'm now accepting donations so that I can create more content. Visit https://www.patreon.com/choicescoach to partner with me in this mission.

Sara

Choices Coach

50 Pool Exercises

2017-08-04T15:08:00.000-05:00

I have put together a comprehensive list of exercises that you can do in the pool while having fun in the summer sun. Keep in mind that you can enjoy these pool exercises all year round if you have access to an indoor pool. Your body is approximately 80% weightless in the water so you can get an intense workout without the impact to the joints. The water provides a resistance all its own, but you may increase the intensity by adding pool weights. Pool weights are buoyant, making it more difficult to keep them underwater. By adding resistance you will burn more calories and increase the strength of your upper body. Print off the list of exercises after watching the video demo! I don't want anyone to risk dropping their electronic devices in the pool!

I owe a special thanks to my awesome friend, Chelsea Tasca, for filming this video! She's a trooper with a great eye for photography/cinematography. Follow her on instagram: https://www.instagram.com/chelstasca0/

JOGGING
JUMPING JACKS
CROSS COUNTRY SKIS
KILLER ARM TONER
HIGH KNEES
BUTT KICKS
HAMSTRING CURLS
TUCK JUMPS
45 DEGREE KICKS
SPREAD EAGLE JUMPS
TUCK JUMPING JACKS
JUMPING JACKS W/BICEP CURLS
JUMPING CROSS COUNTRY SKIS
JUMPING LUNGES W/HAMMER CURLS
SHOULDER CIRCLES
FRONT SNAP KICKS
BACK SNAP KICKS
KICKBOARD LAPS
TRICEP DIPS
CORNER PUSH UPS
GETTING OUT
FLUTTER KICKS
CYCLING
LEG DIPS
KNEE-INS
OBLIQUE KNEE-INS
OUTER THIGHS
LEG CIRCLES
LITTLE LEG CIRCLES
ATTITUDE DEVANT (FRONT KICKS)
ATTITUDE DERRIERE (BACK KICKS)
HAMSTRING EXTENSIONS
DONKEY KICKS
CLAMS
KNEE CIRCLES
RAINBOWS
SUMO SQUATS (PLIES) HOPS
PULSE PLIES/PULSE KNEES BACK
PENCIL JUMPS
JOGGING LAPS
HAMSTRING SPRINTS
PENCIL JUMPS W/POOL WEIGHTS
BALLET JUMPS/DOUBLE UP
HURDLE JUMPS
OBLIQUE PIVOT TWISTS
WOODCHOPPERS
JABS
UPPERCUTS
HOOKS
OBLIQUE TWIST HOPS
CHEST FLY/REVERSE FLY

DON'T FORGET TO STRETCH!

CALF STRETCH
POOLSIDE PIGEON POSE
CHEST STRETCH
SHOULDER STRETCH
QUAD STRETCH
HAMSTRING STRETCH

Enjoy!

Don't forget to subscribe to YouTube.com/ChoicesCoach!

Outdoor Suspension Workout

2016-10-11T05:36:00.001-05:00

Limited Time Offer on Personal Training & Nutrition Coaching

2016-09-19T15:33:00.002-05:00

This offer cannot be combined with any other offer except the free consultation. Limit one per customer. You may buy an additional one as a gift.Once the offer is purchased you may schedule the sessions. The sessions expire one year after the purchase date. Call Sara at (816) 813-8122 to set up the free consultation. You may pay for the program at the consultation. Acceptable forms of payment include cash, check, Visa, or Mastercard.

Summertime Pool Workout

2016-07-05T17:21:00.000-05:00

Summertime Pool Workout

The heat and humidity that accompanies the Summer season may leave you feeling more motivated to take a nap than to hit the gym. My solution to beating the Summer heat is to jump in the pool for aquatic high intensity interval training (HIIT). It is an excellent low-impact cardio workout, because you are roughly 80% weightless in the pool. With a small investment in aquatic dumbbells you can add some resistance training. Don't forget to apply sunscreen and take a water bottle.

Most of the exercises are self-explanatory, but watch this quick video first to see demonstrations of the few exercises that aren't so obvious.

Do each of the following exercises for 1 minute for a 30-minute workout or repeat a second set of each exercise for a 60-minute workout. Increase the workout intensity by doing the majority of the exercises with aquatic dumbbells.

1. JOG IN PLACE
2. JUMPING JACKS
3. CROSS COUNTRY SKI
4. CROSS COUNTRY SKI W/KNEE TUCK
5. HIGH KNEES
6. BUTT KICKS
7. HOPSCOTCH
8. TUCK JUMPS
9. JUMPING JACKS W/KNEE TUCKS
10. JUMPING JACKS W/BICEP CURLS
11. FROG JUMPS
12. HACKY SACKS
13. PUNCHES: JAB, CROSS, HOOK, UPPER CUT
14. FRONT SNAP KICKS
15. BACK SNAP KICKS
16. 45 DEGREE KICKS
17. SPREAD EAGLES (DOUBLE 45 DEGREE KICKS)
18. SUMO SQUAT HOPS (PLIES)
19. JUMPING SQUATS
20. SKIPPING LAPS
21. RUNNING LAPS
22. BREAST STROKE LAPS
23. BACKSTROKE LAPS
24. SWIMMING W/KICKBOARD
25. FRONTAL & LATERAL RAISES
For the next five exercises hold onto the pool wall for balance like a ballet barre. For added intensity do all the exercises on one leg before repeating the sequence on the other leg.
26. OUTER THIGHS (30 SEC/LEG)
27. ATTITUDE DEVANT KICKS (30 SEC/LEG)
28. HAMSTRING EXTENSIONS (30 SEC/LEG)
29. DONKEY KICKS (30 SEC/LEG)
30. RAINBOWS (30 SEC/LEG)

Enjoy!

Sara

Last Minute Christmas Gifts for Fitness Buffs

2015-12-21T10:41:00.002-06:00

Christmas Gifts for Fitness Buffs

It's not too late to get an awesome gift for the fitness buff in your life if you act fast and rush the shipping. I picked some of my favorite items/deals from around the web.

Amazon.com : GoPro HERO4 Session : Camera & Photo

Amazon and Dick's Sporting Goods are running some awesome deals right now on the GoPro Hero4 camera. It's small, lightweight, waterproof, and perfect for getting all the action caught on camera. This would be the perfect gift for the adventurer or extreme sports enthusiast.

Amazon.com : Garmin Vivofit 2

As far as activity trackers go, I like the Garmin Vivofit 2 with the chest strap heart rate monitor. This is the best tracker for the money for the person that is serious about improving his/her training performance. If you are just looking to increase activity level, then you may prefer the Fitbit for its syncing compatibility with smart phone apps like Lose It! and My Fitness Pal. If money is no object, then do your research on the reviews before making a purchase. The right activity tracker depends greatly on what you are wanting to track and how you plan to train.

WOSS AttacK Trainer Suspension Training Kit

The Woss Attack Trainer Suspension Training Kit is a must have for anyone who is training at home or anyone who has to travel a lot for work. Resistance bands are great, but suspension training seriously ups the core work and the calorie burn. You are probably more familiar with the TRX system, but the Woss kit has the quality for a fraction of the price. This suspension training kit includes a door anchor and mounting kit so that you can train anywhere. Mount it to a tree to train outside or use the door anchor to train in your hotel room. The kit comes with an exercise guide poster to show you how to work the total body.

Eddie Bauer Women's Microtherm

Lastly, anyone that trains hard will always appreciate some new activewear. When in doubt on size and preferences, buy a gift certificate. Fabletics and Lululemon carry menswear. Athleta does not. Dick's Sporting Goods and Sports Authority are great options, as well, since they carry all the top activewear brands (Nike, Under Armour, etc.), footwear, and the gamut on exercise gear/equipment.

Jacket
fabletics.com

Tiare - Fabletics
fabletics.com

Have a Merry Christmas and a Happy New Year!

Sara

Fall Fashion for the Fit Lifestyle

2015-09-21T16:35:00.001-05:00

Play Hard Workout Harder

GapFit Quilted Bomber / Free People Turnout Leggings / Lululemon Snake Print Speed Tight / GapFit Mesh-Back Shirt / Lululemon Light Support Bra / Gucci Leather High-top Sneakers / Lululemon Follow Your Bliss Bag / G Shock Watch

As the climate changes to cooler weather we need to switch our workout gear to make sure our motivation doesn't cool off as well. Remain a girl on fire, and dress in casual sportswear that transfers from the street to the studio with a quick change of footwear.

From Street to Studio

GapFit Cable Sweater / GapFit Interlace Back Tank / The North Face Motivation Leggings / SOREL Women's 1964 Premium Leather Wedge / Asics Serrano Sneakers / Lululemon All You Need Duffel

Grunge Hits the Gym

Gap Plaid Logo Pullover / GapFit gFast Leggings / Lululemon Striped Sports Bra / Rockport Buckle Boots / Athleta Leather Tote / Sterling Silver Triangle Stud Earrings / Sterling Silver Ear Cuff / Gel-Fit Vida by Asics

Before you go out on a massive shopping spree for Fall activewear, take an inventory of what you already have in your wardrobe. Last season's t-shirts could be great gym clothes, so don't be too hasty to throw them out. Re-purpose old tees by combing them with a new hoodie or leggings for a fresh, new look.

I try to remind myself to shop my own closet often. Not only does it help appease my shopping addiction, but it also keeps my current wardrobe fresh in my mind so that I'm not buying things I already have.

Organize your closet and dresser drawers by colors, neutrals, and prints. It will make it easy to see what you already have so you can look for holes in your collection. It may also wake you up out of monotony. Do you always choose the same colors? Do you shy away from prints? The best way to break the cycle of a fashion rut is to see what you already have a ton of, and STOP buying it (gasp!). I mean, how many pairs of black leggings do I actually need? Apparently a lot, if you look in my closet.

Keep working out. When in doubt, just look fabulous.

Strawberry & Goat Cheese Salad

2015-08-17T06:00:00.000-05:00

Summer is the season for fresh strawberries. I often eat half a cup of strawberries (25 calories) with two tablespoons of Noosa Honey Yoghurt (46 calories) for a delicious post-workout snack, but the other day I decided to throw them on my salad for lunch. The result was a delicious, nutrient-packed combo. Strawberries are packed with nutrients. According to this article from the Academy of Nutrition and Dietetics:

"Strawberries are rich in vitamin C, folate, fiber and potassium. Just 1 cup contains 160 percent of the recommended Daily Value of vitamin C, which is necessary for growth and body tissue repair, and for maintaining a healthy immune system. Fiber aids in digestive health and 1 cup of sliced strawberries provides 3.3 grams of fiber. Strawberries are rich in antioxidants including anthocyanins, which give them their bright red color. These compounds may help prevent some chronic diseases, including cancer, heart disease and diabetes."

I recently discovered the Eat Smart Sweet Kale Salad Kit at my local market. It contains a blend of superfoods plus a packet of Poppyseed dressing, pumpkin seeds, and dried cranberries. For this salad I only used the greens, which include broccoli, brussel sprouts, cabbage, kale, and chicory. This nutrient-dense combination of vegetables provides 20% of your recommended daily vitamin A and 70% of your vitamin C.

I prefer to mix the superfood greens with romaine so that it has the texture of a salad instead of a slaw. I added fresh strawberries for some vibrancy and candied pecans for crunch. The goat cheese adds a creamy, tangy note that also pairs well with strawberries and pecans. I added chia seeds for a little protein, fiber, and omega-3 fatty acids. I have made this salad a couple times and found that I like it with either Marzetti's Poppyseed dressing (70 calories/tbsp.) or Trader Joe's Champagne Pear Vinaigrette (25 calories/tbsp.).

Ingredients

1.5 oz. Dole Italian blend salad
1 oz. Eat Smart sweet kale salad blend
1/2 cup strawberries
1 tbsp. goat cheese crumbles
1/2 tsp. chia seeds
5 candied pecans, chopped
1 tbsp. champagne vinaigrette or poppyseed dressing

The first thing I do with any salad is dress the greens. You won't need anywhere near as much dressing if you dress your salads this way. Only the greens need dressing. If you add the toppings before dressing the salad, then you will end up using a lot more dressing than you really need. Cut those extra calories by always dressing your greens first.

Combine the Italian blend, kale blend, and dressing in a bowl. Toss until the greens are evenly dressed. Then top with the strawberries, goat cheese, chia seeds, and candied pecans.

Nutrition Facts

(w/Trader Joe's Champagne Pear Vinaigrette)

165 Calories, 8.9g Fat, 17.9g Carbohydrates, 7.2g Fiber, 9.1g Sugar, 5.3g Protein

This is a great salad to serve as a first course at dinner or serve with grilled chicken breast for a well-balanced lunch. Please share your favorite low-cal summer salad recipes ideas in the comments!

Abs Workout At Your Level

2015-07-16T15:49:00.001-05:00

Early on in my training career, I heard another personal trainer state that you are only as strong as your core. What he meant was that in the gym you have a bench that provides you lumbar support, but in everyday life you don't have a bench to support you when you lift something heavy. Your core is the bench. Your biceps might be huge, but if you have a weak core you are at risk to injure yourself when you lift something cumbersome outside of the gym. I'm not knocking large biceps. If the sun's out, guns out! Just make sure you have the strong core to match.

Allow me to elaborate on what the core actually entails. It's not just the rectus abdominus (the six-pack). The core is actually, as many would argue, everything except your limbs. Another way of looking at it is the core includes all the muscles that support your posture. This includes the abs, of course! However, we must not forget about the obliques, the transverse abdominus (underneath the six-pack, deeper towards the spine), the erector spinae (lower back), the glutes, the multifidi along the spine, the pecs, the traps, the rhomboids, the lats, and the shoulder girdle..... OH MY!

Without launching into an anatomy lesson, let me just skip to the moral of the story. Don't skip planks! The plank hold, when performed correctly, activates the core muscles. Keep those muscles activated throughout your strength training workouts to protect your back. If you do nothing else, then at least start doing planks! I will admit they are my nemesis. I do not enjoy them, but I still do them. They are necessary!

I have put together three "ab" videos so that you can choose the appropriate video based on your fitness level. I snuck some overall core work in there, too! All you need is an exercise mat, preferably a cushioned one.

If you are a beginner, then start with level one. Go at your own pace, and take rest when you need it.

If level one doesn't challenge you, then move to level two. Remember that if it doesn't challenge you, then it doesn't change you.

If you have been working out regularly for awhile and need more of a challenge, then try level three.

No matter what level you are at, please exercise caution. Listen to your body. If something doesn't feel right, then don't do it. Don't try to work through lower back pain. If you are feeling fatigue or pain in your lower back, then modify as needed. Always protect your back. Don't try to progress too fast. The key is to be able to do these exercises with great precision and control. Consistency is vital to achieve results, and it is impossible to have consistency if you injure yourself. Be patient and keep working!

As I mentioned earlier, abs can be made in your living room and uncovered in the kitchen. I'm excited to announce that I now offer meal planning. If you've already got a six pack, but you need help with your diet to uncover those rock-hard abs, then check out my meal planning options. Contact me for a FREE consultation at saramoser@choicescoach.com.

Diet Tips for Local Dining

2015-07-07T09:58:00.002-05:00

Garlic Grilled Cheese at the Eden Alley Cafe on the Plaza

I have found that one of the obstacles with calorie counting is that I like to eat at local restaurants that do not have that information available. Many of my clients face the same issue. I plan on being a foodie for life so how can I eat the fresh, local cuisine without crashing my diet? I actually started writing an e-mail to answer that question for a client before realizing it was turning into a blogpost!

For dining out locally, I would suggest starting with a salad to load up on vegetables before your entree. Also, make sure you finish a full glass of water. This will do a few things:

1. The fiber + H2O combo will help your stomach feel full.

2. If your blood sugar is low it will help it normalize before the calorie-packed entree arrives, so that you don't feel like you are starving.

3. If you haven't been good about getting your vegetables in during the day, then it will give you a big dose of them to make up for that.

4. The fat from the salad dressing will activate your CCK hormone (it takes 20 minutes, and tells your brain that you are full, and it is activated by fat).

Try to choose wisely for your entree. Look for lean cuts of meat like sirloin, filet mignon, pork loin, pork chops. Order fish or chicken breast, but be careful on sauces. Skip rich sauces that contain a lot of butter or cheese. When in doubt, ask your server. Pay attention to how menu items are prepared. Opt for items that are grilled, broiled, roasted, baked, steamed, poached, or braised. Try to stay away from fried foods. If something is sauteed, then ask your server what the item is sauteed in, butter, olive oil, etc. Ask for a lighter preparation if available.

Try to get in the habit of eating only half to 3/4 of your entree, and save the leftovers for lunch the following day. Sometimes this is difficult so you have stay mindful of your goals, and change your thought process. Replace the urge to clean your plate with the following mindset:

1. If it's so delicious that you want to finish it, then remind yourself how awesome it will be to have it again the next day.

2. It will also save you the trouble of prepping your lunch.

3. It's economical. You get your money's worth when you get two meals out of it for the price of one.

4. When you have no idea what the calorie content is of what your eating, you can still rest assured that by splitting the meal that you split the calories too.

5. Feeling bloated, stuffed, and (even worse) ashamed is no picnic. Eating lighter feels better physically and mentally. Knowing that you are working to accomplish your goal of eating healthy produces a positive mental outlook that transfers to better self-esteem.

Please share your nutrition/diet tips for dining out locally in the comments! Let's crush our goals together!

Peach Cobbler Oatmeal

2015-06-24T08:50:00.001-05:00

I love to turn oatmeal into a deliciously decadent treat that is great for breakfast or a pre/post-workout snack. One of my all-time favorite desserts is my Mom's peach cobbler. It's sinfully delicious and loaded with calories, so it's a rare splurge. This oatmeal recipe packs all the flavor without all the calories. The recipe is also included in my book, Choices Coach: Weight Loss Menu Guide (under breakfast at home/oatmeal).

1/3 cup of Quick Oats or 1 Plain Instant Oatmeal Packet

1 Tbsp. Bonne Maman Brand Peach Preserves*

1 tsp. Brown Sugar

1/8^th tsp. Cinnamon or Pumpkin Pie Spice

1/4 cup boiling water

*I love Bonne Maman brand preserves, not only because they are French & delicious, but also because they contain simple ingredients with NO high fructose corn syrup. If you don't like peach you can sub in a different kind of fruit preserves.

Mix all the ingredients. I like my oatmeal a little thicker to concentrate the flavors, but if it looks a little dry you can add more water. Let it sit for 30 seconds for the oats to soak up the water.

Total Calories = 168

Enjoy this guilt-free pleasure! What are your favorite low-cal oatmeal combinations?

Chambray Splurge vs. Steal

2015-06-14T14:12:00.002-05:00

Love 21 camisole dress / Splendid blue jumpsuit / Dolce & Gabbana leather handbag / Lipsy buckle purse / BCBGeneration bangle set / Alexis Bittar charm pendant / Alexis bittar necklace / Kanupriya multi strand necklace

I'm not a baby, but I'm still a sucker for a onesie. Who doesn't love a jumpsuit? Am I right, Andy Cohen? Whether it's a jumpsuit or a dress, you may replace the basic black with chambray for a more casual, daytime look. It also doubles as a blank canvas for jewelry to showcase your favorite pieces.

Dolce & Gabbana blue leather shoulder bag / NuLOOM flower area rug

In addition to chambray onesies, I'm also falling in love with Grecian-inspired tile print handbags. While I cannot afford a gorgeous Dolce & Gabbana handbag, I can certainly appreciate it as a thing of beauty. Can't we all? Big sigh...(I'm mentally adding it to my Lisa Vanderpump dream closet).

Dolce & Gabbana crossbody

Stay fabulous, my friends!

10-Minute Cardio Warm Up

2015-06-12T12:42:00.000-05:00

It's always important to warm up before your exercise program or before my other workout videos. No matter what your fitness goals are you have to be consistent to achieve results. It's going to take a lot more than one workout, so the last thing you want is to be excessively sore or get injured.

I made this video so that you can warm up without having to invest in a treadmill or elliptical. Plus you don't have to have a lot of space. You can do this in your living room or even in a hotel room. Now there are no excuses for skipping your warm-up.

Still tempted to skip it? Here are 6 major reasons to warm up before exercise:

Warming up enhances the delivery of oxygen to the muscles.
Increasing the body temperature increased muscle elasticity and reduces the risk of muscle and connective tissue injuries.
The warm-up increases blood flow and nutrient delivery to the muscles.
The increased blood flow to the heart reduces the risk for exercise-induced cardiac abnormalities.
Warming up may reduce muscle soreness.
Warming up promotes sweating which is the body's natural cooling system.

More Choices Coach workout videos

More physiological reasons to warm up

Types of Warm Ups

Fit > skinny,

Sara

Only 5 Days Left! Personal Training Program

2015-06-11T17:47:00.000-05:00

PROGRAM DESIGN & FOLLOW UP SESSION

$80

($125 VALUE)

OFFER ENDS JUNE 15, 2015.

For the Kansas City area, I am currently running a personal training special featuring a program design plus a one-hour follow up session that may be used as a training session or health coaching session.

The program design (regularly $65) is great for the novice or the highly motivated individual who just needs guidance on what exercises to do including amount of weight, sets, and reps to reach personal goals. It's also a great way change up your current program to break through a plateau.

We go over each exercise in an hour long session to make sure you feel comfortable with your program. At the end of the session you receive a spreadsheet including all the exercises so you can keep track of your workout progress.

As an added bonus I am throwing in a one-hour follow-up session (regularly $60) just to make sure I get you started on the right track. The $80 special can be purchased through June 15, 2015. It must be redeemed within 90 days.

For help with diet and nutrition please purchase Choices Coach: Weight Loss Guide, and/or consider doing a health coaching session. Call today to set up a FREE consultation.

Fit > Skinny,

Sara Moser

Choices Coach

A.C.E. Personal Trainer

A.C.E. Health Coach

(816) 813-8122

saramoser@choicescoach.com

Swimsuit Season Begins with Water Aerobics

2015-06-06T18:35:00.002-05:00

Jets by Jessika Allen Rash Guard

Ready or not, swimsuit season is actually here. It's time for fun in the sun, and hopefully some water workouts too!

Athleta Separates

Athleta swimsuits are sold as separates, so you can mix or match.

Find the perfect fit at Athleta.com - Shop now.

I want to help you start the season off right, so I am sharing a 30-minute water aerobics routine to keep you working out all summer long. You can increase the intensity of the workout by adding aqua dumbbells or increasing speed.

Here are my picks for fashionable swimsuits that are great for water aerobics, swimming laps, and lounging afterwards.

One-piece Swimsuits

Kenneth Cole New York Halter One-Piece

L-Space "Wildside" Swimsuit

Topshop Floral Halter Swimsuit

Kenneth Cole New York Push Up One-piece

Blaire Fringe One-piece

Strappyback Maillot

Illusion One-piece

Stripe Avila One Piece

Don't forget to apply sunscreen!

Ted Baker London "Paisley Toucan" One-Piece

Protect your skin with SPF, and reapply often even if it's waterproof. I like L'oreal sunscreen products, because they don't have that zinc oxide smell that can be hard to get out of your swimsuit. I have washed some old swimsuits three times with baking soda, color-safe bleach, and Borax trying to get that smell out.

Have fun in the sun!

Fit > skinny,

Sara

Grilled Chicken Southwest Salad

2015-06-03T10:25:00.001-05:00

This salad looks pretty good. Doesn't it? On Monday, I was out and about on appointments with clients when lunchtime hit, and I felt like I was starving. I don't make good decisions when I'm starving. I debated about what I could make at home that would be healthy. However, I knew that by the time I got home I would be too hungry to make a healthy choice. So I did something unthinkable. I stopped at McDonald's....for a SALAD!

I have written about salads at McDonald's in my book, but I never actually eat them from there. I think I had a salad from McDonald's about 10 years ago and ~~was disgusted~~ wasn't impressed. Since I wrote about McDonald's salads as a better choice in my book, I thought I should really give one a try. I knew it would at least be low-calorie. I decided on the Premium Southwest Salad with Grilled Chicken.

As I sat down to my meal, I prepared to be unimpressed. While I wouldn't say that I was blown away, I did actually like it. The greens were actually fresh and crisp. There was a bit of spinach in the mix. The protein from the chicken and the fiber from the black beans made it filling. I guess the biggest seal of approval is that I would order it again. Here's the skinny on the nutrition facts:

Southwest Salad

330 Calories
32g Protein
11g Fat
26g Carbs
890mg Sodium

I used half the packet of Newman's Own Creamy Southwest Dressing (60 calories). The whole packet is 120 calories. I found half the packet to be plenty, because the salad came with a fresh lime wedge. The squeeze of lime added some freshness and acidity that brightened everything up (and added vitamin C).

Southwest Dressing

120 Calories
1g Protein
8g Fat
11g Carbs
300mg Sodium

The Moral of The Story

When you are starving sometimes you can order fast food without blowing your calories for the day. Don't prolong a blood sugar crash. Get something to eat!

Speaking of McDonald's...

One of the blogs that I follow, Snack Girl, just posted that McDonald's is offering Kale in Toronto, Canada. What is the world coming to? Lol. I never thought I would see the day that I have the willpower to go to McDonald's without ordering a cheeseburger. Who knew?

Make good choices!

Fit > skinny,

Sara Moser
Choices Coach

Chest/Back/Legs Supersets

2015-06-02T20:28:00.002-05:00

Fabletics Taylor Tank II by choicescoach

In yesterday's post about motivation, I mentioned that when you are feeling less motivated choose just a few muscle groups as opposed to working the total body. The workout that I provided today includes all the larger muscle groups (chest, back, core, quads, and hamstrings) without any isolations on the smaller muscle groups (biceps, triceps, shoulders, calves). The smaller muscle groups are still assisting on the exercises. Plus the larger muscle group exercises burn more calories. This workout still requires motivation, but it will be worth it.

Choose the appropriate amount of weight that is challenging for you. The last three reps should challenge the muscle to fatigue, but not to the point that you lose good form. Go through the circuit at least two times, and you will feel like your time was well spent. Your body will feel worked, and if it doesn't you didn't lift heavy enough.

If you prefer to break it down to one muscle group per day, then you may. Just tack on some additional sets (3-4 sets/exercise).

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Chest

Dumbbell Chest Press

Push-ups

Back

Pull-ups or Lat Pull Down

Single Arm Bent Over Row

Athleta Crux Capri

Legs

Wall Sit

Squats

Deadlifts

Single Leg Bridges

Stay motivated!

Fit > skinny,

Sara

Motivation Tips for Mondays

2015-06-01T17:29:00.000-05:00

It can be difficult to get motivated to workout on Mondays. I admit I find them challenging, and I often don't get my workout in until the late afternoon. However, if I workout Monday morning I feel a great sense of accomplishment. It also makes me feel more positive about the rest of the week. I feel prepared. It simply starts the week off with more energy, drive, and focus.

If you are feeling motivationally-challenged on Mondays (like me!), then here are a few suggestions to help you get motivated:

1. Commit to a shorter workout. Instead of telling yourself that it has to be an hour-long workout, commit to 20 minutes. After you get warmed-up you may feel like doing more. If you don't, then you can walk away happy with your 20-minute workout. It's still better than nothing.

2. Pick one or two muscle groups. Total body workouts can seem more daunting when you don't feel motivated. Work on chest/triceps or chest/upper back. You can balance it out by hitting the rest of the muscles throughout the week.

3. Do your favorite exercises. Whatever floats your boat, do it. I like to think of my workout time as recess. What happens to us as adults? Don't you remember being a little kid that couldn't wait for recess so you could go play on the jungle gym. I do. It was fun, and nobody told us we were exercising. Pick a fun workout, and the motivation will soon follow.

4. Create a new playlist over the weekend. Music is motivating. Get the latest upbeat, heart pumping music to be your soundtrack for the week. Whenever I make a new playlist I can't wait to try it out. It actually gets me excited to do cardio (Did I really just say that? Who am I?). Here are a few of my current picks:

5. Enlist a workout buddy, or set an appointment with a trainer. If you're in KC, then I can recommend someone. (Wink, wink!) There is strength in numbers. Meeting with someone adds accountability.

What helps you stay motivated to workout? Leave comments, so we can inspire one another!

Fit > skinny,

Sara

Choices Coach: Weight Loss Menu Guide Kindle Version

2015-05-24T16:29:00.000-05:00

WEIGHT LOSS MENU GUIDE

The Kindle Version is now available!
Download it Now for $4.99!

I'm happy to announce the Kindle Version of my book is now available. Unlike the paperback, the Kindle version is in color with added photos. This is a great tool for anyone that is trying to manage their weight. It can be used in conjunction with the Lose It! app or My Fitness Pal. No calorie counting required. I've already done all that for you. You can use the book to plan what you want to eat for each meal. It's so simple. Choose your meal from the selected menu I have provided whether dining out or at home, and LOSE WEIGHT!!!!

Here is a sample excerpt:

Introduction

I love food. I have been a personal trainer since 2007. Before I became a trainer I was overweight. I would love to tell you that after I became a trainer it was easy to stay thin from there on out. That simply was not the case. Over the past six years my weight has fluctuated. I would get tired of counting calories. I would fall off the wagon and eat/drink my calories with reckless abandon.

At the beginning of 2014, I was overweight again. Over the course of a year I lost approximately 30-35 pounds through diet and exercise. While calorie counting played a vital role in my weight loss journey I cannot tell you that I tracked my calories religiously. Even though calorie counting works it is difficult to continue on a long-term basis.

I have trained several clients that struggle with the same issue. They become overwhelmed with counting calories or points. Tracking a few days seems tolerable until life gets busy. The task becomes tedious, daunting, or forgotten.

I have written this book to make calorie counting less of an issue. The book can be used as a tool to plan your meals. Imagine that this book is your selected menu when dining out. The key is to plan ahead and make healthier choices. I recommend planning three meals per day plus one or two snacks. If you are trying to lose weight, then limit yourself to one snack until you reach your goal weight. If you are working out vigorously, then definitely add the second snack to keep up your energy.

How does it work? There is a calorie budget set for each meal of the day. Then I have supplied several meal choices that fall within that budget. The budget is as follows:

Breakfast 200 to 400 calories

Lunch 300 to 500 calories

Snacks 150 calories

Dinner 550 to 650 calories

If you plan out 3 meals plus a snack, then you will be falling somewhere between 1200 to 1700 calories. If you add an additional snack, then you will be consuming approximately 1350 to 1850 calories. Please consult with your physician or dietitian regarding the appropriate calorie target for you to reach your goals.

In order to measure your portions you will need a few tools. You will need a set of both dry and liquid measuring cups, measuring spoons, and a digital food scale. I recommend purchasing a digital food scale that can toggle from grams to ounces.

This book is not an all-inclusive calorie counter, and it is not necessarily a plan to get ripped. It is simply a tool to make lower calorie choices on a daily basis in a very realistic, easy way. Once you have your calories under control, then take it a step further. Eliminate excess fat and sugar from your diet. I would be remiss if I didn’t tell you that excess saturated fat and excess sugar wreak havoc on your metabolism. I have no desire to replicate the books that are already out there that cover the subject at length.

Fresh whole food is certainly better for you, so why did I include so many restaurants? I have covered fast food and sit-down dining, because it is a reality in American culture. I am not suggesting that you eat out all the time. We all know it is easier to eat healthy at home. However, that knowledge is not stopping countless people from eating out. It is a reality that dining out is social, convenient, and often fun. That is pretty tough to give up.

Several meal plans are hard to stick with, because they are too rigid. They might be healthy, but everyone’s palate is different. If a meal plan includes a lot of foods that you do not enjoy, then you probably will not stick with it very long.

My ultimate goal with this book was to answer the question, “What can I eat?” It is a lot more fun to talk about what we can eat than what not to eat. There is a lot of variety. You should be able to find options that you enjoy."

Want to READ more?

Available NOW on Amazon.com.

Choices Coach: Weight Loss Menu Guide by Sara Moser

Paperback available for $7.99.

Walnut Brownie Batter Oatmeal

2015-05-13T09:59:00.001-05:00

Walnut Brownie Batter Oatmeal

One of my favorite ways to have oatmeal is to turn it into a healthy treat that tastes more like dessert. That's how I came up with this recipe that's packed with protein and chocolatey goodness.

Ingredients

1/3 Cup or 1 packet of Plain Instant Oatmeal
1 Tbsp. Fit Frappe Mocha Protein Powder
1 Tbsp. 60% Cacao Chocolate Chips
5 Candied Walnuts, chopped (or Pecans)
1/4 Cup Boiling Water

Mix the dry ingredients in a small bowl. Then add the boiling water to the desired consistency, stir, and let it sit for 1 minute. The boiling water will melt the chocolate chips. If you want it a little sweeter, then add 1 tsp. of brown sugar (adds 12 calories, 3g sugar). Top with the walnuts.

Pair the Walnut Brownie Batter Oatmeal with a 60-Calorie Fit Frappe Mocha for a protein-packed breakfast (total protein 19g).

60-Calorie Fit Frappe Mocha

1 Scoop Fit Frappe Mocha Protein Powder

8 oz. Brewed Coffee, cold

I use leftover coffee. However, you may chill fresh brewed coffee over ice. If coffee isn't handy you can always substitute 8 ounces of water.

I mix the ingredients using my Magic Bullet so that I don't get any grainy lumps from the protein powder. The coffee has to be cold or it will explode when you blend it in the blender. Pour the concoction in a microwave safe coffee cup, and heat it up in the microwave for 1-2 minutes. It's also great served cold over ice. Enjoy!

Nutrition Facts

Walnut Brownie Batter Oatmeal

Calories 250, Total Fat 13g, Total Carbohydrate 33g, Fiber 5g, Sugars 9g, Protein 9g

60-Calorie Fit Frappe Mocha

Calories 60, Total Fat 1.5g, Total Carbohydrate 11g, Fiber 3g, Sugars 0g, Protein 10g

Fit > Skinny,

Sara

Kansas City In-Home Personal Training

2015-05-07T13:29:00.000-05:00

For those of you living in the Kansas City area, I am currently running a personal training special featuring a program design plus a one-hour follow up session that may be used as a training session or health coaching session.

For help with diet and nutrition please purchase Choices Coach: Weight Loss Guide, and/or consider doing a health coaching session. Call today to set up a FREE consultation.

Fit > Skinny,

Sara Moser

Choices Coach

A.C.E. Personal Trainer

A.C.E. Health Coach

(816) 813-8122

saramoser@choicescoach.com

Mother's Day Gift Guidance

2015-05-04T07:19:00.000-05:00

Mother's Day Gift Guidance

This is not your average Mother's Day Gift Guide that is just going to list off some cool products. That would be too easy for both of us. This is going to take a lot more thought. The best gifts say that you spent time really thinking of the person and really paying attention to what they like or need. Unfortunately that means I can't just give you a list of great products, because I don't know your mom. However, I can give you a list of great ideas to start you on your journey to being thoughtful.

1. Give her your favorite photo of the two you together in a new frame. You can get great deals on frames from Hobby Lobby or buy a unique frame from Etsy.

2. Write her a very personal, heartfelt letter accompanied by her favorite flowers. If you aren't sure what her favorite flowers are, then choose a unique bouquet from The Bouqs.

3. Make her a photo album or framed collage including all her children/grandchildren.

4. Give her your time. Maybe take her out to lunch and shopping, but make it all about her. No cell phone. No distractions. Really spend time listening. Notice what she likes on the shopping trip, and surprise her with a gift a day later.

5. If your mom has a great sense of humor, then perhaps write her a funny poem including funny comments about the whole family or funny things she has said. Perhaps write a recap of funny memories.

6. Work for her. Maybe she needs some work done on the yard or help cleaning the house.

7. Make her a "mixed tape." This seems archaic, but whatever media your mother listens to compile some inspirational songs that will lift her spirits.

8. Give her a gift that she would tend to give other people. You can really tell a lot about a person by the gifts that they give others. It tends to be an indicator of what they appreciate. I chose option #2, because my mother always sends people flowers when they are in the hospital. Someone that does that deserves some flowers on Mother's Day. That was easy, but writing the letter took some deeper digging and vulnerability.

9. Take her on a trip. I realize this option could get pricey, but it doesn't have to break the bank. It doesn't necessarily have to be on Mother's Day either. You could tell her the plan on Mother's Day, and make the arrangements. Plan a weekend road trip or a staycation getaway.

10. Cook for her. Make her favorite meal, and wait on her hand and foot. Do all the prep and all the clean up. Mothers are always taking care of everyone else. Show your appreciation by giving her the day off.

To all the mothers out there, I hope you have a wonderful, blessed Mother's Day!

Hugs,

Sara

Happy First Mother's Day Frame Rustic Frame New by PeachwikDecor
etsy.com

Mother's Day Gift Personalized Picture Frame from by CrystalCoveDS
etsy.com

Cake n' Cream
thebouqs.com

Ooh La La - The Bouqs Company
thebouqs.com

Choices Coach

Glutes Workout to "Beautiful People" by Ed Sheeran, feat. Khalid

Ab Workout | Legendary by Welshly Arms | Choices Coach

Champion by Carrie Underwood ft. Ludacris | Choices Coach | Cardio Dance

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50 Pool Exercises

Outdoor Suspension Workout

Limited Time Offer on Personal Training & Nutrition Coaching

Summertime Pool Workout

Last Minute Christmas Gifts for Fitness Buffs

Fall Fashion for the Fit Lifestyle

Strawberry & Goat Cheese Salad

Ingredients

Nutrition Facts

Abs Workout At Your Level

Diet Tips for Local Dining

Peach Cobbler Oatmeal

Chambray Splurge vs. Steal

10-Minute Cardio Warm Up

Only 5 Days Left! Personal Training Program

PROGRAM DESIGN & FOLLOW UP SESSION

$80

($125 VALUE)

OFFER ENDS JUNE 15, 2015.

Swimsuit Season Begins with Water Aerobics

One-piece Swimsuits

Don't forget to apply sunscreen!

Grilled Chicken Southwest Salad

Southwest Salad

Southwest Dressing

The Moral of The Story

Speaking of McDonald's...

Chest/Back/Legs Supersets

Chest

Back

Legs

Motivation Tips for Mondays

Choices Coach: Weight Loss Menu Guide Kindle Version

The Kindle Version is now available! Download it Now for $4.99!

Introduction

Want to READ more?

Choices Coach: Weight Loss Menu Guide by Sara Moser

Paperback available for $7.99.

Walnut Brownie Batter Oatmeal

60-Calorie Fit Frappe Mocha

Kansas City In-Home Personal Training

Mother's Day Gift Guidance

The Kindle Version is now available!
Download it Now for $4.99!