I'VE MOVED!

Thank YOU for being such a great, dedicated follower of my Blog! I've MOVED!!!! As of today, this Blog will no longer be used (except for post-archiving purposes). Come join me on our BRAND NEW SPOT....

SARAHKAYHOFFMAN.COM

Ahhhhhhhhhhh........

My brand new website (taking the place of this one) is almost done!

Stay tuned - Tuesday will be the day! Come back for the announcement of "where I am!" 

I am absolutely THRILLED:)

CHEERS!

Foodie Friday: Mango Macadamia KIND

I've been gone a lot lately, and I will be gone again next week so finding things to always keep me full while on the "go" is not always the easiest thing. It is even more important, I think, when I'm away from home that I am feeling optimal!

I discovered the KIND Bars when I was in Montana. I was at a Starbucks and they had them. I picked up the Mango Macadamia one and it stated, "Mango Macadamia is delicious, all-natural, gluten-free and dairy free. This healthy snack bar is a rich source of fiber, low in sodium, and contains low GI and no trans fat." 

Runner's World Magazine even lists them as "Road Tested: Energy Bars!" 

Sure, there are a lot of calories and even fat, so it's not a bar that I would eat 4 times a day, but for those days when I'm on the run or just want something new they are perfect! They taste amazing! I love the Mango Macadamia combination - a little sweet mixed with a little salty!

There are many other flavors and types of KIND Bars. You can find them HERE. Go out and get yourself one today!

Speaking of Foodie Friday, I have been feeling Foodie Phenomenal! I have laid off on larger amounts of anything with seeds and nuts, though - even my flax. I believe it's those that cause me my lower stomach bloat. I have cut them for the most part this week and have not had problems. I did have 1/2 of a Mango Macadamia KIND Bar yesterday and no problems. Even when you eat healthy, you still must remember - everything in moderation!

Please forgive me if I'm not around yakking all things health/food and fitness this weekend. I am busy, busy, busy trying to finish my brand new website! The domain has been bought, and I am now just trying to get all the "ducks-in-a-row."

If you (or someone you know) have/has a health/fitness/foodie (or general passion for life) Blog that you want added to my BlogRoll on the new website, please email me, facebook me or tweet at me your link for consideration!

Happy Friday! CHEERS!

Dear Leg Workout: Ouch. That's All

I have a love-hate relationship with Legs Day. Kinda-Hate the during, absolutely love the post and really hate the day (and two) afterwards. So wait, actually it's a kinda-hate-love-hate, but since the love still outweighs the hate I keep on rockin' it!

Yes, yesterday was my Legs Day. And as promised from yesterday, here is my workout: 

Legs (+ Set of Abs)

1 (a). Bulgarian Split Squat w/ weight

1 (b). DB Calf Raises

- 4 sets; RI = 30 sec. -

2 (a). Walking Lunge-to-DB Bicep Curl

2 (b). (slow count) Ballerina Squats
3 (c). Walking Planks

- 4 sets; RI = 30 sec. - 

3 (a). Hanging Knee Up

3 (b). Ab-Rope Pulldown

- 4 sets; RI = 30 sec. -

4 (a). Quad Extension
4 (b). Hamstring Curl

-  4 sets; RI = 30 sec. -

5 (a). Bench Step-up-to DB Shoulder Press

5 (b). Deadlift

5 (c). Jump Squat

- 4 sets; RI = 30 sec. - 

The end. At the end of that workout yesterday I was extremely fatigued and shaky. The exhaustion felt great! And yes, that's the "love part" that is ultra-addicting!

(And ps. my Abs are also sore. Working your abs to the max in just one or two exercises will far outweigh hundreds of mindless situps. And besides, please remember - your abs are made in the kitchen!)
 

CHEERS!

7-Week Program

I began my new 7-Week Workout Program on Monday. (Side Note: Why 7 weeks and not 4, 6 or 8 - something a little more normal?! Because I'm headed to MN again in 7-weeks, so I wanted it to extend right up until then!) 

Each time a workout series ends for me, (roughly 4-8 weeks) I typically take a week or two off and just do whatever I want at the gym, outside or wherever! This keeps me motivated, fresh and defers me from any burnout!

So I started a new Program this week! I am loving it already, especially because after Day 1 I was extremely sore! This is kind of a "quirky" program, but it's one that changes, yet doesn't change each week. The weight/reps/sets will change each week. The movements won't!

So here is what I did on Monday that left me sore up until today (and I am still mildly sore!):

Shoulder + Tricep + Bicep (+ Set of Abs)

1 (a). Rope/Cable Overhead Extension

1 (b). DB Military Press (Make "Y")

- 4 sets; RI = 30 sec. -

2 (a). King Throne with 5 lb weight

2 (b). Grasshoppers

- 4 sets; RI = 30 sec. - 

3 (a). Bench Dip (w/ feet up on other bench)

3 (b). DB Front Raise on one-leg

- 4 sets; RI = 30 sec. -

4 (a). Cable Pushdown
4 (b). DB Lat Raise on one-leg

-  4 sets; RI = 30 sec. -

5 (a). One-Arm DB Tri Kickbacks

5 (b). Alternating DB Shoulder Press
5 (c). BB Curl
- 4 sets; RI = 30 sec. -

I loved it & it loved me because I was exhausted and shaky at the end. This always tells me I gave it 110%.

Stay tuned to tomorrow, when I'll give the Leg Workout I did today!

CHEERS!