Get Sassy Fit

Be Right Back!

2010-10-05T08:52:00.000-07:00

The Sassy Fit Blog is out running ...
you're not the only one who needs a little tune up!

We'll be back better than ever soon!

xoxo

Get Kristina's Killer Bod

2010-09-23T08:56:00.000-07:00

Sassy Fit caught up with the super cool E! News Correspondent, Kristina Guerrero to get the skinny on how she stays fit, her favorite meal, and latest diet craze in Hollywood.

Sassy Fit (SF) Hey girl! Thanks so much for taking a few minutes to chat. You looked amazing at the Emmys! We’re excited to hear all about how you balance a successful career, family, and your own personal wellness.

Kristina Guerrero (KG) Hi ladies! Thanks so much! It can get a little hectic at times -- when I’m busy, I’m really busy but when I have down time I really value that. I turn off my phone, no Facebook, twitter, email—just a lot of chill out time because the next wave of crazy is about to come back in!

SF Let’s talk about food. It must be challenging to eat well when you’re always go-go-go but you must have found a solution that works to keep you energized and looking great. What’s your secret and how can other busy women eat right when it seems like an impossible task?

KG It is challenging and I would love to say I am a perfect eater, but nope – I snack throughout the day and then have a big dinner. I love dinner and cooking at home – my specialty is filet mignon, asparagus and salad. You have to make a healthy lifestyle around the things you enjoy otherwise you won’t stick with it. I would rather eat light throughout the day so I can enjoy my favorite meal with friends and family at night. When I’m on set or at an event, I make sure my portions stay small. I’ll have a nibble of this or that so I don’t feel deprived, but I make sure I fill up on the good stuff. When I need to slim down, I drink lots of water with lemon and meals high in protein and fiber. I avoid carbs and booze.

SF Do you feel a pressure to “look” a certain way since you are around gorgeous celebrities, beautiful models, and hot dudes all the time?

KG You know what, there is always going to be that pressure. But I think all women (and men too!) feel it from time to time – there are always going to be “bright young things’ at your job or in your social circle that will give your confidence a run for its money. You learn very quickly in this industry not to compare yourself to others because you will never be happy. Instead, I have become hooked on exercise and the way it makes me feel. I always remind myself that I am one workout away from a good mood and the pressure I feel now is mostly self-driven because I know working out is so good for me.

SF What exercises keep you looking and feeling great?

KG I hike in the hills in and around Hollywood. It’s a great workout and usually amazing views. I also take a class called Cardiobarre which is a combination of cardio and ballet technique. It’s the latest craze in LA – that and yoga, of course! Fusion classes like Yogalates are also fun and really popular.

SF What is your favorite confidence boosting exercise?

KG Running. I’m not a big runner but anytime i can get through a three+ mile run, I’m stoked! If I only have a few minutes to workout, I’ll do core exercises. I believe you can always find the time to work out – even if it’s just three days a week.

SF Okay, we have to ask! What are some Hollywood get-fit-quick secrets that you’ve heard about? :o)

KG Cleanses. A lot of people are opting for cleanses to rid your body of yucky stuff in three to five days. I have friends that have dropped 7 pounds in a week because of cleanses! The Baby Food Diet cleanse is very popular right now.

SF The Baby Food Diet? Do we even want to know???

KG I know, right? It’s exactly what it sounds like; you eat a bunch of little jars of baby food instead of meals every day. It’s supposed to help control portions, be nutritious and low in preservatives and pesticides … but it’s totally a fad.

SF Do you have a fitness ‘role model’ or inspiration?

KG I recently interviewed Jennifer Aniston and she has a body i would kill for! Long and lean and healthy but i love reading about how she loves wine and sips vodka. That’s my kinda life!!

Thanks so much, Kristina! You can watch Kristina delivering the latest celebrity scoop on E! News, Weeknights at 7/6c and 11:30/10:30c.

Client Testimonial from Valerie!

2010-09-14T07:23:00.000-07:00

Meet Valerie, aka @seattlerungirl. She's been a client at Sassy Fit for over a year now, and has been working her tushy off to drop an impressive amount of weight so far! We're so excited to share her story with you and hope it will help inspire you in your fitness journeys!

I've been training with Shannon for over three months now. When I first met Shannon, I was on a weight-loss program that many people hear assume is extreme and unhealthy. Shannon had her reservations about it, too, but instead of making a snap judgment, she asked me questions and observed me for a few training sessions to make sure I was okay. She saw that I was learning to listen to my body; that I knew my limitations; and that I wasn't afraid to work hard. She shared her own story with me and in the time I've been training with her, I've come to consider her my friend as well as my trainer.

My goals when I started working out with Shannon were to increase my physical fitness, lose weight, build muscle, and ultimately start training for my first 10K ever. I started working out with Shannon weighing nearly 250 pounds. Instead of making snap judgments regarding my physical condition (i.e., she's fat so she must be weak), Shannon took the time to assess my current level of physical fitness and tailored my workouts to help me achieve my goals. She recognized that I had a decent base of cardiovascular fitness and strength, and helped me build on that aggressively and in a way that responded to how my body felt on any given day.

Since I started working out with Shannon, I've lost a significant amount of weight (I'm down to 215 pounds). To be honest, I would have lost the weight with or without Shannon's help. BUT, also since I started working out with her, I've also noticed SIGNIFICANT changes in my body composition. I'm seeing muscles that I've never seen before! I'm also stronger and more flexible than I have been since high school. I share a lot of the credit for my stronger, fitter, smaller body with Shannon.

Shannon really wants to help me, not just physically but in a whole-person kind of way. She asks me tough questions, wants to know how I’m feeling, and really understands when I’m having a tough time. For example, she goes out of her way to point out the changes she notices in my body. If she thinks I’m looking smaller or notices a muscle that’s making its first appearance, she says so!

For a long time, I used to wear a compression shirt underneath my workout clothes and it was kind of like a “safety net” for me; it smoothed out all the bumpies, at least as much as that’s possible, you know?! I haven’t worn it in a while, and recently Shannon asked me how I was feeling about not wearing it. My honest answer was, “Not great, but I’m just gonna get used to it!” It feels awesome to get my butt kicked with a workout and to be working with a trainer who cares about my emotional, spiritual, and mental health along with my physical health. Who really gets me as a person, you know?

As I mentioned already, I consider Shannon a friend. She reads my blog, encourages me when I need it, shares her own story about getting healthy, and just generally motivates me to work hard and achieve my goals. She helps me believe that I can succeed when I am having doubts. She is my "whole-person trainer," not just my physical trainer. She makes working out fun, and I know I would not be as far along in this journey as I am without her help!

Zella us Baby!

2010-09-10T19:02:00.000-07:00

I've been shopping at Nordstrom since 1982 (straight from the womb!) From school clothes, to prom dresses and every cosmetic in my vanity cabinet, Nordstrom knows what a woman wants.

5 days a week our Sassy Fit ladies are dressed head-to-toe in athletic apparel. Sure it's amazing being in comfortable clothing all day, but if you don't feel "cute" it can also get old really quick. It's brands like Zella (sold exclusively at Nordstrom) that add some zestiness back into our otherwise boring wardrobe!

Each month Nordstrom comes out with new additions to their Zella line, so there's always something new to try. Each piece is slightly longer in the torso and sleeve length, and most has extra detailing like pleating, puckering or small prints to spice up the design.

This burnt orange color is our new fav right now, as seen on Kelly during the New Day Segment last week on King5.

Stay tuned for many more Zella appearances as we continue to pop in the the New Day show!

Last Chance Workout For Britt!

2010-09-03T08:21:00.000-07:00

Today is our last day in the office with Britt before she leaves for vacation to become Mrs. Eaton! We're so excited for her and can't wait to help celebrate her big day!
Brides-to-be are always moving a mile a minute in the last few days leading up to their wedding day. It's hard to sneak in those last chance workouts, but they CAN actually help!
If you don't have time for a full body focus session, make sure to focus on the key areas that you'll be showing off in your dress.
The biceps, shoulders, back and chest are what will be the most prominent in your dress, depending on the style. Here's a quick workout you can do 2-4 times the week before your wedding (or any other event you're wearing a dress to) to help firm up those muscles.

Warm up 3-5 minutes:: Jog, run, elliptical, bike. Whatever you have available.

Over head press:: Hold 10-15lb dumb bells above your head, palms facing forward. Bring your arms down to a 90 degree angle and then extend arms fully above your head. repeat 15-20 times.

Wide knee pushups:: Assume a pushup position with hands wider than your shoulders and knees on the ground. These are slow and steady pushups, dropping all the way down until your chest brushes the ground. You're going for max effort here, so instead of stopping at a number, you'll stop once you can't push back up to the top again!

Bicep hammer curls:: stand with knees slightly bent and chest leaned slightly forward. Holding a 10-12lbs dumb bell and palms facing towards each other, curl weights all the way up to chest and then slowly bring back down to hips. Make sure not to use momentum. 15-20 reps.

repeat this segment 3 times and then do a 3-5 minute cool down.

CONGRATULATIONS Britt, we're so excited for you!!!

Talk Sporty To Me

2010-09-01T05:00:00.000-07:00

Do you know who the lead pitcher is for the Mariners? How about who won the super bowl last year? Do you know the name Ray Allen? (Don't feel bad if you don't, I thought he was a pop star).

From what I've experienced, many women enjoy the idea of sporting events when it comes to getting friends together and sharing a few beers with the guys. But beyond that, we tend to overlook the details and because of it, aren't able to contribute to a sports conversation in a group of men or in the work place.

I recently had the privilege to meet Jen from Talk Sporty To Me, and was immediately excited about sharing her secrets with our ladies. On September 22nd at 7pm, she'll be coming to our studio to teach you all how to "talk sporty!".

Here's the skinny:

Talk Sporty to Me teaches communication skills that work with the most insecure sports fan. Forget about learning rules, teams or player names - you don't need them to engage in a conversation about sports. I've developed an easy to follow 5 step checklist that takes just 10 minutes a day. I divulge my secrets – the ones I use every day with professional athletes and coaches – and give you the confidence you need to talk sports like a pro in no time!

To add to the excitement, Chef'n will be teaching you some easy recipes for sports friendly appetizers, and you'll even get to take home an awesome kitchen gadget to help you make it yourself!

Tickets are only $10 and include snacks, beverages and a treat from Chef'n! We promise you'll walk away feeling much more sassy about your sporting lingo! tickets can be purchased on our website.

Healthy Mac & Cheese

2010-08-31T07:27:00.000-07:00

You can never go wrong with a Martha Stewart recipe, especially when it starts with the word "healthy". She is a cooking goddess and we love testing out her seasonal treats.
Tomorrow marks the first day of September and this rain makes me want to curl up under my down blanket and nibble on something warm and comforting!
Healthy Mac & Cheese!
1 small butternut squash (about 1 pound), peeled, seeded, and cut into 1-inch cubes (about 3 cups)
1 cup Homemade Chicken Stock
1 1/2 cups nonfat milk
Pinch of freshly grated nutmeg
Pinch of cayenne pepper
3/4 teaspoon coarse salt, plus more for water
Freshly ground black pepper
1 pound elbow macaroni
4 ounces extra-sharp cheddar cheese, finely grated (about 1 cup)
1/2 cup part-skim ricotta cheese
4 tablespoons finely grated Parmesan cheese (1 ounce)
2 tablespoons fine breadcrumbs
1 teaspoon olive oil
Olive-oil cooking spray
Directions

Preheat oven to 375 degrees. Combine squash, stock, and milk in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium; simmer until squash is tender when pierced with a fork, about 20 minutes. Remove from heat. Mash contents of saucepan; stir in nutmeg, cayenne, and salt, and season with black pepper. Stir to combine.
Meanwhile, bring a large pot of water to a boil; add salt. Add noodles; cook until al dente, according to package instructions, about 8 minutes. Drain, and transfer to a large bowl; stir in squash mixture, cheddar, ricotta, and 2 tablespoons Parmesan.
Lightly coat a 9-inch-square baking dish (4 inches deep) with cooking spray. Transfer noodle mixture to dish. In a small bowl, combine breadcrumbs, the remaining 2 tablespoons Parmesan, and oil; sprinkle evenly over noodle mixture.
Cover with aluminum foil, and bake 20 minutes. Remove foil, and continue baking until lightly browned and crisp on top, 30 to 40 minutes more. Serve immediately.

Read more at Marthastewart.com: Healthy Macaroni and Cheese Recipe - MarthaStewart.com

Eat Like Mad Men

2010-08-29T15:15:00.001-07:00

The panache of the 1960s has been brought back to life largely due to the award-winning AMC show, Mad Men. This fall we’ll see lady-like dresses and handbags and dapper looking gents with martinis in hand. One trend we hope will also make a comeback is the small plate size these Mad Men and their wives used at dinner time.

How much we gobble down for dinner depends on what kind of dinner plates, according to a study conducted at Calgary University in Canada. Portion size has steadily increased over the last 50 years. Look at a vintage “LIFE” and you’ll be astonished at the miniature size of dinner plates, coffee cups, and silverware in ads and editorial. Our parents and grandparents were eating off dinner plates roughly two inches smaller in diameter than what resides in our own cupboards and on wedding registries today. While two inches doesn’t seem like a lot, it is the equivalent to 30percent more food.

The Canadian researchers equipped obese diabetic patients with dinner plates, where portion sizes were drawn on the plate (similar to these plates, we are guessing).

Instead of weighing foods and counting calories, the patients just had to make sure the portions they ate were not greater than the drawings on the plate. The simple program worked well; after six months, patients who used the special plate lost 4.6 lbs on average.

The control group, however, only got verbal advice from nutrition experts, went down an average of only 0.2 lbs! In addition, nearly 17 percent of the small plate group lost at least five percent of their body weight, while only 4.6 percent of the participants in the control group achieved the same weight loss.

So there you have it, folks. Our portion sizes are WAY too big. Try eating off a salad plate with a salad fork and you’ll be in 60’s style. Have a great week!

Are You A Fitness Model?

2010-08-27T05:00:00.000-07:00

Our friends at Moving Comfort are holding a casting call to search for their next fitness model, and it could be YOU!
"Moving Comfort, a women's fitness apparel and sports bra brand is looking for fit, fun, and active women to participate in our upcoming photo shoot. These photos will ultimately be featured in our catalog, or our website and on various marketing collateral."
Check out the above athletic measurements to see if you qualify, and if so, DO IT! They are also specifically searching for women with 34D sizing!!
And if you've tried out their products, share your experience with us. I've got one in the mail so I'll definitely let you all know!

Mariners Night with Sassy Fit!

2010-08-26T11:30:00.000-07:00

It's high time for a Mariners night, let's get Sassy at Safeco Field! Come hang out with your Sassy Fit pals at a Mariners Game on September 2nd at 7:00 pm as our boys send the Cleveland Indians back to Ohio! We'll meet at Elysian Fields Brewery at 5:00 pm for some pre-game fun. More instructions will be send upon registration. Tickets are only $11.00! See you there! www.getsassyfit.com

Stoked for the New KIND Flavors

2010-08-25T05:00:00.000-07:00

Many of our Sassy clients have had the pleasure of meeting our KIND rep, Alex! He's been so awesome to us and has helped spread the KIND love to all of our clients. His most recent delivery of bar supplies included SIX brand new flavors that are Out. Of. This. World! Here's the skinny:

KIND’s six new flavors include: KIND Fruit and Nut ( Apple Cinnamon & Pecan and Peanut Butter & Strawberry) and KIND PLUS (Blueberry Pecan + Fiber, Dark Chocolate Cherry Cashew + Antioxidants, Peanut Butter Dark Chocolate + Protein and Pomegranate Blueberry Pistachio + Antioxidants).

“The new varieties put a spin on flavors people love using enticing combinations of natural ingredients like dark chocolate and cherry, blueberry and pecan, and pistachio and pomegranate to deliver a snack that is rich in nutrition," explained Erica Bliss Pattni, director of marketing KIND. “As was the goal with all KIND products, we sought to deliver a healthy snack that tastes indulgent. And with these six new flavors, we are confident that we’ve addressed a whole new set of cravings."

They've also come out with KIND minis!!! OMG what a perfect solution to needing a smaller snack between meals rather than a full bar. SCORE!
All six new flavors will be available nationwide beginning Nov. 1, 2010.... but you can try them hot off the press at one of our boot camp classes!

What You Believe, Remember, You Can Achieve!

2010-08-24T05:00:00.000-07:00

Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.-- Mary Kay Ash

Dear Sassy Fit friends and fans,

How many of you were nervous about attending your first boot camp class? I can just picture a multitude of hands rising in response to this question. But you survived didn’t you! Fear (or nervousness) can often be mistaken as an inability to do something, whether it be taking on new responsibilities at work, or attending boot camp. But how good does it feel knowing you accomplished something you didn’t think you could do? Talk about empowerment!

Think of how many people miss out on life because they are afraid. So, here are a few words to live by. Don’t limit yourself. You can do anything you set your mind to. If you don’t believe you can do something, you have already set yourself up for failure. Live a little, believe in yourself and conquer your boot camp class or any other obstacle life throws your way!

Shannon is our Yogi

2010-08-23T08:48:00.000-07:00

How do you spend your lunch breaks on Tuesday and Thursdays at noon? If it's not with Shannon at our Sassy Fit studio, you're missing out ladies and gents!

Her yoga classes are a mix of core focus, stretching, and strengthening of the body and MIND! Her calm yet bubbly personality will have you hooked and wanting to spend every Tuesday and Thursday in 50 minutes of Sassy yoga bliss.

Drop in class rates are available at $18 or buy a 10 class pass for $100 and come when you can!

Sometimes you need a break from the day to calm your mind and collect yourself before you head back to work!

-namaste

Get Hitched Give Hope!

2010-08-20T05:00:00.000-07:00

Seattle's Premier Bridal Giving Event is happening on October 28th! Sassy Fit is thrilled to be supporting such an amazing organization that benefits patients with stage 4 breast cancer. Last night was the vendor/sponsor kick off party to get everyone excited for the big day! We got to meet some amazing local business owners and the entire team who have donated endless hours to make this event possible.
So what is Get Hitched Give Hope?
Get hitched give hope n. [est. 2007] a non profit organization that raises money to grant wishes for breast cancer patients through auctions of fabulous wedding goods and services.

• Get Hitched, Give Hope is a 501(c)3 organization that raises money for a carefully chosen charity

• They throw a yearly event where brides can shop for wedding services and products

• They spread the word year round, fundraising for their organization and building awareness for the cause they believe in.

• They unify the local Seattle wedding industry by giving business owners an opportunity to give charitably.

• They maximize their net proceeds by working on a 100% volunteer basis. Every event item and service and every hour of behind the scenes busy work is donated by generous members of our community and organization.

There are dozens of amazing packages to bid on, including our Bride and Groom gift! One lucky bride and groom will receive a complete Sass-kicking, starting out with a personal training session and full evaluation of body weight, measurements and goals. Next up is 2 full months of intense boot camp for both the bride and the groom. We'll finish off the challenge with a personal training session and final evaluation of results!

Check out their sponsor page to view a full list of gifts that have been donated to help raise money and make sure you buy your tickets asap!!

August Playlist!

2010-08-19T05:00:00.000-07:00

Last month to spice up your playlist before fall starts to hit.... aaaggghhh! If you're gearing up your sneakers for a training plan with the Seattle Half Marathon or just need something to keep you busy on your Alki run, try these digs on for size:

Christina Aguilera: Bionic
MGMT: Time to Pretend
Katy Perry: Teenage Dream
Usher: DJ Got Us Fallin' In Love Again
Neon Trees: Animal
Kanye West: Power
Jason Deurlo: In My Head
Phoenix: Rome
Of Montreal: Gronlandic Edit
The Killers: Shadow Play
New Kids On The Block/ Lady Gaga: Big Girl Now
N.E.R.D /Nelly: Hot-n-Fun
Nicole Scherzinger: Puakenikeni

Do you have any new tunes you've been loving to sweat to?? Get out there and enjoy these last few weeks of sunshine while we have them!

Seattle Blackberries

2010-08-17T13:24:00.000-07:00

If you live near or in the suburbs in Seattle, you know that the blackberry bushes are in full swing, producing enough treats for the whole neighborhood to share during these hot summer days.
I've been taking full advantage and hitting the crop each night when I get home from work to stock the fridge. Blackberries are a fun snack by themselves, but they're also fun to put onto of cereal, in smoothies or even in your pancakes.

Not only do blackberries pack a powerful nutritional punch, they are also low in calories, carbohydrates, and fat, making them one of the most beneficial fruits to include in a balanced diet.

Antioxidants

Vitamin C acts as an antioxidant in blackberries, and one cup of blackberries contains 50% of the daily recommendation of vitamin C. The body uses vitamin C for protection from immune system deficiencies, and vitamin C may lower the risk of developing heart disease, certain types of cancer, and macular degeneration. Vitamin C aids wound healing, and studies show vitamin C may actually lessen the appearance of wrinkles.
Like all berries, blackberries contain ellagic acid, an antioxidant that has been shown to protect the skin from ultraviolet damage. New research is finding that ellagic acid may not only protect the skin from damage, but also repair skin damaged by the sun. Also, according to the American Cancer Society, laboratory research has shown that ellagic acid may have anti-cancer properties.

Phytoestrogens

Phytoestrogens are naturally occurring plant estrogens that may help relieve the common symptoms of PMSincluding bloating, food cravings, and may even provide relief for menopausal symptoms such as hot flashes. Phytoestrogens may also contribute to brain and immune functioning and heart health.

Fiber

Just one cup of blackberries contains 8 grams of fiber, meeting 31% of the daily recommended amount of fiber. Fiber promotes healthy digestion and can lower the risk of developing certain diseases such as heart disease and diabetes. Research has also found that fiber aids weight loss and makes weight management easier.

Vitamin K

Blackberries are a good source of vitamin K, offering up 36% of the daily recommended amount of vitamin K. Vitamin K is used by the body for the normal clotting of blood and to aid the absorption of calcium.

GO get to picking!

Recovery Drinking

2010-08-16T08:38:00.000-07:00

Sorry ladies, I'm not talkin' about alcohol, I'm talkin' about recovering from a vigorous workout! I raced the Lake Stevens 70.3 this weekend, where 1500 athletes put their bodies through 5-8 hours of difficult endurance racing. Your muscles can get pretty broken down in a big workout so it's important to refuel properly!

First, it's important to take in a mix of protein and carbs but try to eliminate the fat. I'm not saying "good" fat isn't a necessity in your diet, but just not right after a workout. Right after a workout, your body needs carbs to help restore your muscle glycogen and protein to help rebuild the muscles you just broke down. If you take in to much fat, it slows down the digestion of the carbs and protein, which like I said, is the MOST important after a workout.

Also, the timing for this is crucial. Aim for right after your workout and wait no longer than 30 minutes. Your body will thank you by bouncing back quicker and being ready for your next workout faster!

So why is chocolate milk so good then? Here are several reasons:

Experts suspect one reason for chocolate milk’s effectiveness in helping athletes recover is its carbohydrate to protein ratio, approximately 4:1. “What it provides is carbs, as well as calcium and just enough protein,” says Dina Aburmishan, a registered dietician who works with triathletes in the Chicago area. “The combination of carbs and protein promotes muscle glycogen synthesis.”

Does it have to be chocolate? “Chocolate milk has a little higher carb content. Also, most people like chocolate milk, so they’ll actually drink it,” Aburmishan says.

Researchers also speculate that the specific types of proteins in milk give it an advantage over other protein sources in rebuilding muscle tissue. Caseins, which make up 80 percent of the protein in milk, provide a slow release of amino acids into the blood stream, making them efficient in nutrient supply. Whey protein is fast acting, allowing amino acids to immediately get into muscle tissue.

As for hydration, it’s tough to question milk’s superiority. When the body sweats, essential electrolytes such as sodium, calcium and potassium are lost. Milk is a natural source of electrolytes, containing more of each of these minerals than many sports drinks. An eight-ounce serving of skim milk contains approximately 130 mg of sodium, 407 mg of potassium, 301 mg of calcium and 27 mg of magnesium. Eight ounces of Powerade contains 55 mg of sodium, 30 mg of potassium, 2.5 mg of calcium and 1.2 mg of magnesium.

You don't need to race a half ironman to justify a chocolate milk for recovery, try it out after a rough boot camp class or personal training session and see how your muscles feel the next day! And don't forget to drink water before, during and after your workouts as well!!

Meet the Trainer, Christina!

2010-08-12T05:00:00.000-07:00

Meet the trainer, Christina! We're so excited to be adding another new trainer to our team of 9 ladies! If you've been requesting a trainer on the eastside, Christina is your new gal! She's open for training in the mornings and afternoons and packs a big punch in that tiny body.

What’s your fitness story?

Growing up, I was always involved in team sports and loved being active. During college I continued to play sports leisurely but found it harder and harder to coordinate schedules with others. As a kinesiology major, I was learning a lot about the body and different methods of exercise to challenge it. During this time, I started to work out in a more traditional sense and found it just as fun and relaxing as sports. (My college friends may argue with me about this statement though because from their perspective, I was just avoiding my studies!) Because health and fitness have been a passion and interest in my life, I've studied and worked in several different fitness industries, from research to personal training. My favorite has been personal training. The best part is that I am able to develop friendships and share my passion and knowledge with great individuals who want to change their lives.

Do you have any fit secrets?

Find physical activities that you enjoy and schedule them into your calendar. We often feel like we are "too busy" to exercise, but in reality we just don't make it a high enough priority. By finding physical activities that we enjoy, they become more important and are more likely to be get penciled into our schedule.

What is your favorite fit move?

Pushups are a great all-in-one exercise that you can do anywhere. They typically work the abs and upper body. With all the limitless numbers of modifications though, you can get the whole body involved. They're simple but tough!

Do you have a favorite fit meal?

I love eating my homemade breakfast sandwich with a nonfat latte. I toast a whole grain english muffin with some shredded cheese and top it with a poached egg and occasionally a reduced fat sausage patty. It makes a great start for an active day.

Inspirational Quote:

The sluggard craves and gets nothing, but the desires of the diligent are fully satisfied. - Proverbs 13.

I love sleep so I often have to remind myself of this proverb!

Healthy Potato Salad

2010-08-11T05:00:00.000-07:00

How many BBQ's have you been to this summer so far? The #1 traditional side salad served is the potato salad and can pack a whopping 20 grams of fat per 1/2 cup! Oh Em Gee!
If you're a lover of spud salad like I am, try out this modified recipe that will leave you feeling less guilty at the end of your fiesta!
Healthy Potato Salad

Ingredients

2 pounds small red potatoes, quartered
5 hard-cooked eggs
3/4 cup fat-free mayonnaise
2 teaspoons cider vinegar
1 teaspoon sugar
1 teaspoon ground mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1 large sweet onion, chopped
2 celery ribs, chopped
1/2 cup chopped green onions
1/2 cup julienned sweet red pepper
1/4 cup minced fresh parsley

Directions

Place the potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat; cover and simmer for 12-14 minutes or until tender. Drain; cool for 30 minutes.
Slice eggs in half (discard yolks or save for another use). Cut the whites into 1/2-in. pieces.
In a large bowl, combine the mayonnaise, vinegar, sugar, mustard, salt and pepper. Add the potatoes, egg whites, onion, celery, green onions, red pepper and parsley; toss to coat. Cover and refrigerate for 2 hours or until chilled.

Footnotes

Nutritional Analysis: One serving (3/4 cup) equals 110 calories, 1 g fat (trace saturated fat), 2 mg cholesterol, 305 mg sodium, 22 g carbohydrate, 3 g fiber, 4 g protein. Diabetic Exchanges: 1 starch, 1 vegetable.

Fact or Fiction Re: Iron Skillets

2010-08-10T05:00:00.000-07:00

I got into a debate over the weekend about iron in regards to the fact or fiction that your body can absorb it from a cast iron skillet. What do you think? Do you think food cooked in an iron skillet absorbs the iron and passes it onto you?

I declared it was false, and was proven incorrect!

Yes, cooking in a cast iron skillet can add significant amounts of iron to your food and into your body... if you eat it. This was proven by researchers who tested 20 foods, the results of which were published in the July 1986 issue of the Journal of the American Dietetic Association.

Researchers found that cooking in an iron skillet increases the iron content of many foods. Acidic foods that have a higher moisture content, such as applesauce and spaghetti sauce, absorbed the most iron. As a matter of fact, the big winners in the foods tested were these two items.

Food cooked for longer periods of time absorbed more iron than food that was heated more quickly. They also found foods prepared with a newer iron skillet absorbed more iron than those cooked in an older one. Foods that were cooked and stirred more frequently absorbed a greater amount of iron as well, probably because they came into contact with the iron more often. Hamburger, corn tortillas, and cornbread didn't absorb as much iron, which was probably due to the shorter cooking times.

Here's what the researchers found. Foods cooked at home may vary in iron absorption based on the age of the skillet used and the amount of time the foods are heated. This list can give you a general idea of the difference in dietary iron content cooking in an iron skillet can provide.

Foods tested (100 g./3 oz.)	Iron content when raw	Iron content after cooking in iron skillet
Applesauce, unsweetened	0.35 mg.	7.38 mg.
Spaghetti sauce	0.61	5.77
Chili with meat and beans	0.96	6.27
Medium white sauce	0.22	3.30
Scrambled egg	1.49	4.76
Spaghetti sauce with meat	0.71	3.58
Beef vegetable stew	0.66	3.4
Fried egg	1.92	3.48
Spanish rice	0.87	2.25
Rice, white	0.67	1.97
Pan broiled bacon	0.77	1.92
Poached egg	1.87	2.32
Fried chicken	0.88	1.89
Pancakes	0.63	1.31
Pan fried green beans	0.64	1.18
Pan broiled hamburger	1.49	2.29
Fried potatoes	0.42	0.8
Fried corn tortillas	0.86	1.23
Pan-fried beef liver with onions	3.1	3.87
Baked cornbread	0.67	0.86

So, if you're looking to increase your dietary iron, use a new cast iron skillet. After all, the iron in cookware is no different from the iron in our bodies — except we have much smaller amounts!

Client Testimonial from Alex

2010-08-09T12:37:00.000-07:00

Here are the before and after shots of Alex! She started out hiding behind that handbag and how she's looking confident and sassy with her boyfriend!

How did you hear about Sassy Fit, and what made you give us a try?What is your fitness story?

I've never been a sporty girl. I have literally no coordination so any sports with a ball involved were pretty much a joke for me. I ended up getting really into cheerleading in middle school and continued that into high school. But once I went to college I pretty much stopped exercising. I was so busy with a double major, volunteering, nannying, friends, etc that I just didn't really take the time to take care of myself. Before I knew it I had gained 30 pounds! After graudation I realized it was time to figure out what I needed to do to be healthy. I started walking a lot more and eating healthier but it wasn't until I started working out with Kelly and doing the Sassy Fit yoga class that I really noticed a change. I've gone down 2 pants sizes and my thighs and abs are firmer then they've ever been!

I heard about Sassy Fit on LivingSocial. At the time I was taking CPA cram courses until 10pm at night so the early morning bootcamp classes didn't sound too appealing and I knew I wasn't confident enough in my fitness level to jump right into such an intense class. But I was interested by their website and the personal training sounded like a great alternative so I tried out 2 sessions and loved it. I'd never pushed myself as hard as I did with Kelly and I felt so accomplished after each session. I've been going 2x a week for almost 3 months now and have no plans to stop any time soon :)

What was really hard when you first started working with Sassy Fit, but got easier for you?Oh my gosh, everything! haha My first session I had to take like 5 breaks to catch my breath & 15 lunges almost killed me. I was so sore after the first week that I thought I was never going to be able to go up stairs without flinching again. But now I usually just feel great and am only sore when we really isolate a certain muscle group and work it extra hard. I still am terrible at pushups but I definitely feel stronger each session.

What keeps you motivated to stay active EVERY WEEK?

The fact that I know Kelly is there and waiting for me makes me drop all the excuses and stay active twice a week. It's harder to stay active at home the other 5 days but I am getting better at it. I do workout videos 3 times a week that are streaming instantly on netflix and sometimes my girlfriends join me which makes it a lot more fun! I also live in Ballard so my boyfriend and I try to walk as much as possible especially to the market, grocery store, dry cleaner, etc. Just the thought that every little thing adds up and that helps me lose weight and gets me healthier keeps me motived. And when I really don't want to get off the couch after a long day I remember that I'm going to get measured in a few days by Kelly and it's such a great feeling when the numbers on the tape measure go down!

What are you fitness goals for the rest of the summer?I'm trying to work out at least 5 days a week and lose 15 more pounds. I also just bought a bicycle so I'm trying to get more comfortable with riding in traffic so I can start biking to work!

Do you have any advice for other women wanting to see results like you or who have been wanting to try personal training?My best advice is to just go for it! Every day you wait is a day wasted. You have nothing in life if you don't have your health & I really believe it's the best investment you can make. The first session is the hardest but once you've gotten through that you can get through all of them. Believe me, the results are beyond worth it!!

Eat Pray Love Inspiration From Rebecca

2010-08-05T05:00:00.000-07:00

In the spirit of the national best selling book, and soon to be released film, Eat Pray Love, we challenged some of our clients to share their stories of solo traveling they've done themselves, and how it's helped shape their lives. Stay tuned as we share more stories!
Meet Rebecca:

(Outside a pub in Cork, Ireland)

When I was growing up I was ruled by fear - whether it was the fear of going down the playground slide or the fear of moving far from home for college. I made almost every decision based on what would allow me to stay in my comfort zone.
At the age of 33, my personal life turned upside down. For the first time I was forced to evaluate what I truly wanted my life to be. What I decided was that I needed to take some chances and face my fears. So I quit my job as an attorney with a large law firm in Tennessee and traveled to Europe alone for three months. I began my trip in Northern Ireland and moved on to Ireland, England, Spain, France, Italy, the Czech Republic and the Netherlands. During that time, I visited more museums than I had in my entire life, ate my weight in croissants and visited every outdoor market from Notting Hill to Madrid. But it wasn’t always wonderful. At times it was hard being by myself. And lonely. I would have preferred to have shared the experience with someone, but at the same time, I knew that I needed to take this trip alone.

(at the French Open in Paris)

It was what I learned while I was in Europe that I will take with me above everything I saw or did while I was there. I learned lessons that may seem basic or obvious, but I needed to experience them to learn to let go of my fears. I learned that if I get lost, I can eventually find my way. I learned that if I can’t speak the language and no one understands me, I can gesture enough to where they eventually figure out what I want. I learned that for the most part, people are very nice and helpful. I learned that the best experiences are the simple ones - walking through a city or a park or sitting by the water writing, listening to music and watching the people around me - and have nothing to do with any tourist attraction.
When I returned to the States one year ago, I could feel a change in me. And the further I get from the experience, the more I realize how monumental it was for me, beginning with giving me the courage to move from Tennessee to Seattle nine months ago. I had to cross an ocean by myself to face my fears, and while I may not be jumping out of a plane anytime soon, I finally learned to live.

Have you ever taken a solo trip or considered it at least? Share your story with us and you could be featured on our Sassy blog next week!

Healthstyle with Deborah Enos

2010-08-04T09:19:00.000-07:00

We are so excited we had the opportunity to interview with Author and certified nutritionist, Deborah Enos to give you some of her best tips in healthy snacking, quick meals and what it meals to have a Healthstyle. Make sure to check out her website for full info on her book, Weight a Minute!
What inspired you to write your book?

Two things inspired me to write my book. 1) My clients! I've been working with people who want to lose weight for over 20 years. I've heard the same complaint for years, "I'm too busy to learn how to lose this weight". It can feel like such a daunting task to research the proper diet and exercise programs for yourself. Especially when most books on this topic are 300 pages long! I decided to take the challenging concept of weight loss and edit it down into bullet points-perfect for my clients who are busy working people with a lot of daily responsibilities. I wrote this book with my clients in mind, people who didn't have time to turn weight loss into a second job. Each chapter in my book can be read in 60 seconds or less! Perfect for the overscheduled and overwhelmed. 2) I wrote the book for me as well as my clients. I struggled with my weight for years. I had a terrible diet growing up and I had a really hard time trying to change to a healthier lifestyle. I needed a good book as a reference, almost a daily reminder of the fastest and most efficient way to maintain my health and weight.

What is a Healthstyle?
We all know that lifestyle is the typical way we live our lives – our method – our philosophy. Many people would like to enhance their lifestyles with improved wellness, but going about it can be difficult – even daunting. HealthStyle helps you do just that by infusing your lifestyle with healthy choices that result in more energy and a greater sense of well-being.

HealthStyle is simply incorporating healthy changes into your current lifestyle without getting bogged down or overwhelmed. The key is simplicity. Having a successful HealthStyle doesn’t mean training for a marathon or following complicated dietary and exercise regimens. HealthStyle is your own unique formula for wellness that takes all of you into consideration incorporating: food, exercise, social outlets and spirituality.

Your HealthStyle plan may include some of the following ideas

Keeping nutritious snacks at home, work and in your car
Having the ingredients for “go-to” emergency meals in your pantry
Supporting your local Farmers’ Market by buying fresh fruits and veggies (a win-win)
Walking or biking instead of driving
Trying out something new like a Pilates, Tai Chi, yoga or dance class
Joining a book club or networking group
Meeting with a friend you haven’t seen in awhile
Getting an extra hour of sleep each night
Setting aside time for quiet reflection, prayer or meditation

Can you give us some quick tips for a high energy brown bag lunch? What's easy to pack when you're in a hurry before work?

The average American eats out 4 times per week. When you eat away from home, you eat, on average, an extra 300 calories per day. Do the math: 4 days a week, you eat an extra 300 calories; that's 1,200 calories a week. At this rate, you will gain a pound of fat every 3 weeks. You'd have to jog 12 miles a week to burn these extra calories.
My favorite lunch(s): High fiber tortilla (Mission brand) filled with chopped veggies, 3 slices of lean turkey, and drizzled with honey mustard dressing. If I'm really watching my lunch calories, I might swap the tortilla for a lettuce leaf and save myself 100 calories.
5-6 Rice crackers, a wedge of Laughing Cow Cheese, a dollop of really great mustard, 2-3 slices of turkey or chicken breast and a handful of chopped veggies. If I'm really in a hurry, I will grab a ThinkThin bar and a couple of pieces of fruit.
Favorite snacks: Mid morning :a pear or apple with 1 Tbs of peanut butter.
Mid afternoon: Snap peas with an ounce of nuts or carrot sticks with 2 Tbs of hummus.

We'd love if you could share some insight about food traps and what our clients can easily avoid.
Crazy things that can cause you to overeat...
Variety:
Variety may be the spice of life, but too much variety in our food can cause you to overeat. In one study, moviegoers given M&Ms in 10 colors ate 43 percent more than those who were offered M&Ms in just 7 colors. We eat with our eyes, and our eyes trick our stomachs. The more colors we see on a plate, the more we eat.
Container size:
Moviegoers given an extra-large bucket of stale popcorn will eat up to 50 percent more than those given a smaller container of popcorn. Size matters.
The eyes have it:
Another study found that, hungry or not, people will eat more food if the food is in a clear bowl.
Room color! Fast food restaurants are painted a warm orange/yellow color, which will fire up your hunger! Consider painting your dining room a cooler color, such as blue or green.
Turn on the lights! Romantic lighting can cause people to eat more. Also, low lights cause you to linger at the table, making it more likely that you will grab seconds.
Smell fruit before your meal! People who smelled fruit before dinner lost 30 pounds in 6 months. Replace your centerpiece with a bowl of fruit. Or better yet, slice up some apples before dinner as an appetizer.

A quick and Sassy Fit Tip: Time to paint your dining room a new color! Or for a quicker change, just replace your centerpiece with a bowl of fruit.
Time for a kitchen makeover. Buy smaller plates; 9 inches is a good size for a dinner plate and make sure you don't buy clear glass, go for the opaque plate. Quit cooking so many side dishes- keep it simple.

You must be really busy now with your new book, how do make time to stay fit?
Great Question! I make it a priority and I don't let anything get in the way of exercise (at least I try not to). I plan my workouts the night before and lay out my clothes. If I'm working out after work, I will say to myself during the day, "I'm going to yoga at 6pm" and I repeat it throughout the day. I find this programs my mind and body and I rarely miss a late in the day workout, even though it is my least favorite time to exercise.

Anything else you'd love to share?
If a food is marked low fat, people will eat 28% more of the product! I rarely eat low fat foods I would rather eat the regular fat foods, that usually taste better and have fewer addatives, and just watch my portions.
So much for low fat foods...When you watch a sad movie at the theater, you will eat 30% more calories than you would if you were watching a funny movie.

Meet the Trainer, Dana!

2010-08-03T09:53:00.000-07:00

Meet our newest addition to the Sassy team, Dana! She's our evening boot camp instructor at Gas Works Park and has been pegged as one tough cookie.

What’s your fitness story?

At the age of 4 I started dance class because my older sister wanted to take class. By age 9 I was dancing competitively and continued through high school. Dance became my passion. I continued my dance education in college where I was introduced to pilates. I learned how strengthening and stretching the body using it's own resistance can sculpt muscle and repair injuries. I recently moved back to Seattle where I began dancing locally and teaching. I currently teach Pure Barre and Boot camp; I am also looking forward to becoming a certified Personal Trainer with Sassy Fit!

Do you have any fit secrets?

I work out 4-5 days a week, preferrably in the mornings it gets my energy going and puts me in a great mood for the rest of the day. I always need upbeat music, it motivates me to work harder and have fun.

What is your favorite fit move?

I recently started lifting free weights and found it does wonders for your arms! I do a diverse series working every area of the arm. Start with 2lb weights and work your way up. You'll feel so strong when you can work with 3lbs!

Do you have a favorite fit meal?

Yes you can hate me for this but I love Salads, Tomatoes are my favorite food, I eat them daily. A favorite salad of mine is Italian style Caprese, Fresh slice Tomatoe, fresh basil and fresh slice of mozzerella cheese (lowfat and delicious) drizzle with extra virgin olive oil, balsamic vinegar, salt & pepper. Use fresh ingredients you will be healthy and satisfied!

Inspirational Quote:

"Do something that scares you every day" After a long post-college lag time of not being active I read this saying and knew that fear had kept me away from the dance studio. From that point on I challenged myself to do something daily that was out of my comfort zone, it was my first step to getting in shape and feeling happy again. Now I love to challenge myself everyday!

Any fun fit events/races coming up for you?

I will be performing this fall with EnL'air non-profit Dance co. A really fun show that benefits a different dancer each year.

Low Fat Banana Wheat Pancakes

2010-08-02T10:49:00.000-07:00

My Favorite thing to do on a Saturday morning is make a hearty breakfast to help fuel my long workout I schedule in on the weekends. If you're a lover of pancakes, these are almost as fun as Jack Johnson's song "Makin' Banana Pancakes", they taste like dessert. Top them off with extra bananas and make sure to go easy on the syrup if you use any.

Low fat wohole wheat banana pancakes
3/4 cup whole wheat flour
1/4 cup unbleached all-purpose flour
2 tablespoons sugar or Splenda sugar substitute
1/4 teaspoon salt
1 1/2 teaspoons cinnamon
1 teaspoon cocoa powder
1 1/2 teaspoons baking powder
1 1/2 teaspoons vanilla extract
1/2 cup water
1/2 cup skim milk
2 ripe bananas
1 egg whites or egg substitute
Directions:Prep Time: 15 mins

Total Time: 20 mins

1 Combine the sugar, baking powder, cinnamon, cocoa, and salt, sift in the flour (to remove some of the larger pieces particularly in whole wheat flour), and mix. 2 Mash the bananas. 3 Add the water, skim milk, vanilla, and egg to the mashed bananas and mix. 4 Combine the wet and dry ingredients and stir. 5 Heat the griddle to medium/medium-high, and spray with non-stick cooking spray. 6 Pour the batter into the griddle. Flip when bubbles appear. Cook until golden brown on both sides.

15 Minute Blast Workout

2010-07-30T05:00:00.000-07:00

Life has been going at light speed lately, which always proves difficult to get in a full workout. We wanted to share a favorite workout from boot camp this week that you can do on your own this weekend between your brunch dates, power shopping at the final days of the Nordstrom sale, and cocktail hour.

**Workout requires a stop watch or timer:

Make sure to start out with 5 minutes of warming up. Jogging, jumping jacks, whatever you fancy!

Each exercise is done for :20 seconds, followed by a :10 second rest

High knees :20
rest :10
repeat 6 times
Push ups :20
rest :10
repeat 6 times
Bicycle crunches :20
rest: 10
repeat 6 times

STRETCH!

Keep this one in your back pocket for the next time you "wish" you had time to workout. Everyone has 15 minutes to get the lungs and blood pumping!

Meet the Trainer, Tess!

2010-07-29T05:00:00.000-07:00

Tess is a new addition to the Sassy Fit team and will be kicking all of your booties at boot camp on Tuesday nights! She's also a certified personal trainer and is taking on new clients if you fall in love with her at class! If you haven't had a chance to meet her, here's the run down on Tess:

What's your fitness story?

I discovered running when I was 18, and strength-training two years later. Inspired by the changes exercising made in my life, I decided to become AFAA certified three years ago so I could share fitness in an accessible and meaningful way with others.

Do you have any fit secrets?

One mantra I love is "something is better than nothing." It's difficult to find a large chunk of time to dedicate to a gym visit or an outdoor run, so don't get discouraged if you don't have a ton of time. Something IS better than nothing, and a quick ten minute jog is better than nothing at all. All those little bits add up!

What is your favorite fit move?

I love any move that incorporates jumping or plyometrics (jump training). It's an extremely efficient way to burn calories. Jumping rope, jump squats, etc!

Do you have a favorite fit meal?

Smoothies! It's an easy way to eat clean and get a bunch of nutrients. Put a little protein powder in it for an added boost.

Inspirational Quote:

"Make the most of yourself, for that is all there is of you." -Ralph Waldo Emerson

Any fun events/races coming up for you?

I am starting Yoga Teacher Training this September through Yoga Life here in Seattle and am very excited!

Welcome to the family, Tess. We're so excited to have you on our team!

Bare Foot Running by Amy

2010-07-28T05:00:00.000-07:00

Bare Foot Running: By Amy Spencer, client of Sassy Fit Seattle.

Have you been curious about the bare foot running craze? Read a review from one of our own clients, Amy.

Two years ago I decided to take up running. I had just moved to Seattle and decided I needed to make some changes in my life. My first time out I was ecstatic to make it to the end of the block. My first mile felt like a miracle. Then, running more regularly, did a couple of races, and even ran a half marathon. As I ran longer distances, I noticed that my toes would go numb around mile 3, followed by a sharp pain that would work itself all the way up my body. The culprit- an ill fitting pair of shoes.

I did some research and came across several articles on barefoot running. I love going barefoot, but didn’t think it would be safe to do on the city streets. So I got the next best thing- a pair of Vibram 5 Fingers. I slowly broke them in by wearing them around the house, to the store, even to work one day. Once I started running in them, I took it pretty slow to allow my feet and body to adjust. In the Vibrams, my foot hits the ground at the front rather than the heel. I can definitely feel a difference in my calves when I run.

When I run in my Vibrams, my feet feel lighter. Hills are easier than they were before, I feel like I can run faster and farther (still no speed demon by any means, but hey, gotta start somewhere). They are the most comfortable shoes I’ve ever worn. They contour to the shape of my foot and a feel like I am actually barefoot. I don’t think I will ever go back to regular running shoes. I wear them for running, biking, and to bootcamp!

These shoes are definitely not in the main stream yet, but they are getting there. I see more and more people wearing them when I’m out and about. Some people swear by them. For me, it’s a matter of comfort and what works best for my feet- and my feet have never been happier!

Who knows, maybe it's just what your feet have been waiting for! Make sure to let us know if you try them out!!

When Working Out Stops Working

2010-07-27T05:00:00.000-07:00

When Working Out Stops Working: By Deborah Enos, Health Styles

What: The weather has been great, so you’ve been walking every morning before work. After the first few weeks you lost a few pounds of fat and were even able to fit into some shorts from last summer (no small feat!). But now the same walk doesn’t seem to do as much as it did six weeks ago. The scale hasn’t moved in a couple of weeks and those summer shorts you were able to get into are now starting to feel tight in the waist.

Why: While your body loves to exercise, it gets bored pretty easily (you thought it was just your mind!). You need to keep changing your workout to keep change happening in your body. It appears that most exercisers need to change their workout every three weeks to make sure their body keeps changing. Keep in mind that you don’t need to completely dump your whole routine in lieu of a new one; you just need to change it about 25 to 50%.

How:

If you normally walk a completely flat three miles, add in a few hills, increase your speed or walk a bit farther.

If you can’t change your walking or biking route, add in interval training. Interval training is simply walking or biking a bit harder for an interval and then slowing down for the next interval.

Start with 1-2 minutes, and then go back down to your normal pace for the same amount of time. A good way to do this while walking in a neighborhood is to walk faster for five or six houses and then slow down a bit for five or six houses.

Add in some strength work. Adding strength work will do wonders for your fat burning. A pound of muscle will burn an extra eighty calories a day compared to fat that burns about two calories a day. Try adding in some lunges at the end of your walk or do some push ups on your kitchen counter top.

Add in a totally different type of cardiovascular workout. Sometimes your body just needs a complete change to “get over” a weight loss plateau. Try an exercise video/DVD at home or a class at a community center or health club. I have found that most community colleges offer well taught and reasonably priced fitness classes during the summer.

Gardening is a workout! So is playing with kids or grandkids, but to make either of these into a workout, you will have to keep moving, stay in motion and stay off the couch!

Spicy Corn on the Cob

2010-07-26T05:00:00.000-07:00

I love corn on the cob, especially when it's smothered in hot spices and grilled instead of boiled. This was the perfect treat this weekend after our long hard workouts in the heat of the day. If you're looking for a healthier version (hopefully so!) go for 1/2 the allotted butter, and use lime juice if you need some extra oomph for moisture!

Ingredients

1 teaspoon chili powder
1/8 teaspoon dried oregano
1 pinch onion powder
cayenne pepper to taste
garlic powder to taste
salt and pepper to taste
1/2 cup butter, softened
6 ears corn, husked and cleaned

Directions

Preheat grill for medium-high heat.
In a medium bowl, mix together the chili powder, oregano, onion powder, cayenne pepper, garlic powder, salt, and pepper. Blend in the softened butter (Or lime juice!). Apply this mixture to each ear of corn, and place each ear onto a piece of aluminum foil big enough to wrap the corn. Wrap like a burrito, and twist the ends to close.
Place wrapped corn on the preheated grill, and cook 20 to 30 minutes, until tender when poked with a fork. Turn corn occasionally during cooking.

Nutritional Information

Amount Per Serving Calories: 216 | Total Fat: 16.5g | Cholesterol: 41mg

Scoot Scootin' Today!

2010-07-22T05:00:00.000-07:00

Sassy Fit is hitting the road today and taking "mobile" to a whole new level! We'll be cruising around town on scooters visiting nearby parks, Green Lake, downtown, and businesses galore handing out Sassy treats that include 1 day passes to attend boot camp! Do you have friends or co-workers who have been dying to try us out? Have you yourself not gotten your Sass on yet? Email us at

Bri.Cooper@getsassyfit.com or leave us a comment on Facebook and let us know why and where we should visit you today! Make sure to leave us details with the address, what building you're located in and a phone number we can reach you at to let you know we're comin'!

We'll be decked out in pink gear, tooting our horn as we go, so make sure you look for us!
Happy Thursday Ladies!!!

Killer High Heels

2010-07-21T05:00:00.000-07:00

Have you ever wore a pair of high high heels all night, and then woke up in a lot of pain or with numb toes? As we get older (*ugh*) our feet become less tolerant to the abuse we put them through. Kelly experienced this first hand a few weeks ago at our 4 year anniversary party. She found a stunning pair of grey stilettos that made her legs look a mile long. She was back and forth between the photo booth and the dance floor all night, and at the end of the night, her feet were screaming. Fast forward a week, her feet were still numb and in pain, so she drug herself into the doctor to find out that she had broken two of her little toes! Geesh those shoes were cute, but her poor tootsies! Are heels just not worth it anymore?

A recent study spells it out in black and white for us!

FRIDAY, July 16 (HealthDay News) -- High heels may turn heads, but new research shows the long-term cost of wearing them is even steeper than the sky-high price tag of some coveted brands.

Along with aching feet and a variety of foot deformities, years of high-heel wearing can actually alter the anatomy of the calf muscles and tendons, according to a study by researchers in England, published online July 16 in the Journal of Experimental Biology.

The incline of high heels causes the calf muscles to contract. Over time, this causes the muscle fibers to shorten and the Achilles tendon to thicken, so much so that some women feel pain when they try to walk in flats or sneakers.

"You put on heels, you are going to deform your body. End of story," said New York City podiatrist Dr. Johanna Youner, a spokeswoman for the American Podiatric Medical Association who was not involved with the research. "High heels look beautiful, but the body isn't meant to wear them. There is no way around it."

For the study, Marco Narici of Manchester Metropolitan University and colleagues recruited 80 women aged 20 to 50 who had been wearing heels of at least 2 inches almost daily for two years or more. Of those, 11 said they experienced discomfort when walking in flatter shoes.

When compared with women who did not wear heels, ultrasounds revealed the women who wore heels had calf muscle fibers that were 13 percent shorter, while MRIs showed the Achilles tendon, which attaches the heel bone to the calf muscle, was stiffer and thicker.

"This is a great study that looks at the mechanism of how high heels may cause grief and aggravation to the woman wearing them," said Marian Hannan, a senior scientist at the Institute for Aging Research at Hebrew SeniorLife in Boston, who was not involved in the research. "This may have an impact on how future shoes are designed and help the industry understand how women can be slaves to fashion but not suffer so much physical discomfort."

It's not a big leap to know that shoes that hurt can't be good for you, Youner said. For example:

High heels put stress on the back and knees. Squeezing into high heels with narrow toe boxes can cause a condition called Morton's neuroma, a painful thickening of tissue between the third and fourth toes.
Haglund's deformity, sometimes called the "pump bump," occurs when back straps of heels dig into the tissue around the Achilles tendon. Too-tight shoes can bring on bunions, an enlargement of bone or tissue at the base of the big toe that pushes the big toe toward the second toe.
Pointy shoes can worsen hammertoe by forcing the toes to bend at the middle joints, eventually causing them to stay bent and rigid even when barefoot.
And then there are those uneven-sidewalk wipeouts that lead to ankle sprains and breaks.

The fix for many of these conditions, podiatrists said, may come as bad news for those emulating "Sex and the City" fashionista Carrie Bradshaw: Box up your stilettos, take over-the-counter anti-inflammatories if necessary, and wear more sensible footwear.

"I tell a lot of women to put on sneakers and take Aleve," Youner said. "A heel will make a woman's butt stick out and makes the body look taller, thinner. Society pushes us to look a certain way, and all women want to look attractive. In reality, it can be crippling, and it is literally changing the shape of the body."

And don't think those now ubiquitous flip-flops are your solution. Flip-flops offer no arch support or shock absorption, and the toes have to scrunch with every step to keep the foot from slipping, experts said.

"I have recently seen some lovely flip-flops injuries," Youner said. "Flip flops are meant for the beach, not for walking on cement or on vacation or at an amusement park. If you wear them, you are treating your feet poorly and you will eventually pay for it."

If you must wear heels, minimize the time you spend on your feet, wear wider heels that distribute the weight better and shop for shoes at the end of the day when your foot is larger, Hannan said.

Sweet and Spicy Salmon

2010-07-20T05:00:00.000-07:00

I've been on more of a savory kick rather than sweet lately, but this was the perfect combo to compliment both preference last night. Serve this fish over a bed of spicy lentils with a glass of pinot gris to satisfy the palate this week!

Ingredients

Cooking Spray
2 tablespoons packed light brown sugar
1 tablespoon chili powder
1 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
6 (6-ounce) salmon fillets, skin and any pin bones removed
1 tablespoon olive oil

Directions

Coat your grill or a grill pan with cooking spray and preheat over medium heat. While the grill is heating, combine the brown sugar, chili powder, cumin, salt, and pepper. Brush each salmon fillet with 1/2 teaspoon of the oil, then rub each fillet with about 1/2 tablespoon of the spice mixture.

Grill the salmon, flesh side down, until charred, 4 to 5 minutes. Flip the salmon and cook another 5 to 6 minutes for medium done. For well done fish, cook an additional 1 to 2 minutes. Remove to a platter and serve immediately.

Per Serving:

Calories 280; Total Fat 13 g; (Sat Fat 2 g, Mono Fat 5 g, Poly Fat 5 g) ; Protein 34 g;

Carb 5 g; Fiber 1 g; Cholesterol 95 mg; Sodium 135 mg

Excellent source of: Protein, Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, Copper, Phosphorus, Potassium, Selenium

Good source of: Folate, Magnesium

Kirkland Boot Camp is Here!

2010-07-19T05:00:00.000-07:00

We've been hearing the buzz all summer long, "Please please please start a boot camp in Kirkland!" We're giddy to announce we'll be kicking off a quick east side Sass-kicking in August at Marina Park (25 Lakeshore Plaza) on Tuesday and Thursday mornings at 6am and Monday and Wednesday evenings at 6pm. Lia Taylor will be your Sassy instructor both morning and night!
We're sharing the love we spread in Seattle and offering the $59 price to everyone on the east side too!
Make sure to bring a yoga mat and water and an eagerness to SWEAT!
We'll be meeting at the gazebo right inside the park and we start at 6am/pm sharp.
Signing up is easy, just click HERE and follow the directions!
And if you're wondering what a boot camp class is like, you can preview a sample one HERE

Come get your sweat on with us in Kirkland!!

Organic Produce Deliveries

2010-07-16T08:00:00.000-07:00

::Guest Blog Post from our boot camp client: Gina France::

Organic produce deliveries are becoming very popular and are a great way to incorporate more fruits and veggies into your diet. They are also a great way to try new items that you may not have thought about buying at the grocery store. I tend to buy familiar items from the grocery store that I know I can make or incorporate into a meal. However, with a produce delivery or CSA (community supported agriculture) I am likely to create new meals based on what I am getting that week, thus making meals more interesting and fun to prepare.

Many Seattle farmers are on board with making their produce available in CSA or private deliveries. CSA boxes come directly from the farmer where they typically have drop-off/pick-up points in each neighborhood. Other private delivery services purchase produce from several local (and non-local during the winter season) farms and often deliver right to your home or office.

I looked into many options and decided on New Roots Organics, a private organic delivery service, because of the convenience that they would deliver to my office. Also, I wanted a mix of fruit and veggies and wanted the deliveries to continue during the winter season. I got a standard share every other week (for 2 people who cook a lot). Many of these programs offer single shares for one person and options for every other week verses every week.

Here are a few photos from my last delivery:

The bottom photo was something I had never seen before…garlic scapes!

I used them to make a pesto and sliced into omelets and stir-frys. The pesto was made with 3 garlic scapes, 1¼ cup parmesan, juice from ½ lemon, handful of spinach and ¼ cup olive oil into the food processor.

With some of the ingredients, I made a salad with roasted summer squash, broccoli and sweet potato (potato was already in my kitchen!) over a bed of green lettuce with the garlic scape pesto for the dressing. It was a great summer salad dish and I am looking forward to creating many new and exciting meals with various ingredients each week!

Thank you so much for the yummy cooking tips and produce delivery info, Gina!

30 Minute Tushy Workout

2010-07-15T05:00:00.000-07:00

We've received a lot of great feedback from our ladies who have used our quick workouts when they can't make it to boot camp, or want to throw in another workout between personal training sessions.
Here's another one to add to your bag of Sassy tricks!

5 minute jog warm up
30 seconds of high knees
20 squats *get down low like you're sitting in a chair
30 walking lunges
10 frog jumps *squat down and touch the floor, keeping chest up, stand back up and jump. repeat.
run 6 minutes of hills, running 1 minute up, and 1 minute down 3 times.
repeat through this cycle 3 times

This workout will get your heart rate up and work your cardio along with your glutes, quads, calves and hamstrings. Working at a high intensity for 30 minutes like this can burn up to 400 calories! So try this out the next time you're on vacation or can't make it to Sassy Fit and let us know how it goes!

Summer Training Tips from Ironman Tyler Stewart

2010-07-14T05:00:00.000-07:00

I pulled this interview of Tyler Stewart from FitSugar because she's a triathlete who's blog I love to follow. I got to see her cross the finish line in first place in Coeur d' Alene last year for her first professional Ironman title. I especially love her tip about signing up for a race in the fall, it can be just the motivation you need to stay active through the entire Summer months!

In a web event sponsored by Lunabar, Tyler summed up my problems: "Summer is a hard time to train. We all vacation a lot during Summer. It's hard to keep up with a routine when traveling. And when the weather is so nice you'd rather grab a beer with friends than train." Amen, sister! But as a professional triathlete, she's figured out some ways to take the pressure off and get motivated during summertime. Here are a few tips from Tyler:

Keep it short: Tyler recommends keeping your workouts short so you don't overwhelm yourself. As an Ironman triathlete, her long workouts are upwards of four hours — definitely a level above most of us — but short and sweet will get the work done.
Have a focus: Sign up for a Fall event to keep you motivated. Tyler is competing in the Hawaii Ironman this October, and having that race on her calendar helps keep her eyes on the prize.

There are three more great tips, so keep on reading.

Keep it fun: Summer workouts don't have to be in the gym. "As long as you're out there doing something, even if it is water skiing or going for a hike with your dogs, it all counts."
Do it for a cause: Training for a charity event will help keep you motivated. "When you do a charity event like Team in Training or joining a Luna Chix team, which helps raise money for the Breast Cancer Fund, it gives you a bigger purpose. So it's not so much about your but for a great cause and it inspires you to keep going."
Try something new: When you try a new sport or new event, you will be more inspired and look forward to your training. So don't just run another 5k, sign up for a charity bike ride or an endurance relay.

So what do you think, has Tyler inspired you to push past your limits or to try a triathlon for the first time?

Yogurt Raspberry Popsicles

2010-07-13T05:00:00.000-07:00

Ladies, it's been H.O.T. in Seattle these last few days, and it's been challenging to stay cool without air conditioning. When you're hot, uncomfortable or just flat out irritated, it's easy to seek refuge in restaurants with cool air or high calorie foods as comfort! These sweet treats are a perfect secret weapon to have pre-made in your freezer for a sugar craving fix on those warm days or nights.

This dessert is 100% Natural. Organic. Raw. Vegan. Gluten-Free. Sugar-Free. Low Fat. Safe for Diabetics!

Ingredients: *Always Use Organic*

1 cup plain organic soy yogurt
1 organic banana
3 cups organic raspberries (fresh or frozen)
1/4 cup lemon juice
1/8 cup purified water

What You'll Need:

Recycled bamboo craft sticks
Blender
BPA-free popsicle mold
Pouring spoon
1 medium glass bowl

What to Do:
Mix yogurt and banana in a blender for 30 seconds until smooth. Pour into glass bowl and set aside. Mix raspberries, lemon juice, and water in blender until smooth. Pour yogurt mixture evenly into 10 (2-oz.) popsicle molds. Top with raspberry mixture and swirl. Have fun with it! Cover with pop mold lid, and insert craft sticks. Leave 2 inches sticking out of each pop. Freeze for 6 hours (or until sticks are solid and the pops are completely frozen).

Candwiches....eeewwww

2010-07-12T05:00:00.000-07:00

We better not be seeing any of our ladies throwing these in their gym bags before boot camp!

Yes, our processed food market has stooped to an all time low. You can now purchase pre-made sandwiches, in a can. Right now they are offered in peanut butter and strawberry, peanut butter and grape, and BBQ chicken. Wow. Each can averages 300 calories, we'll see how many grams of fat, sodium, and ingredients you can't pronounce will be listed on the can. Maybe we'll do an experiment at the Sassy Fit office to see what the shelf life is like. Although that would require an eventual taste test....

Yoga For Hope

2010-07-09T05:00:00.000-07:00

:::Yoga for Hope::::

Saturday, July 10th @ 10:00am-12:30pm
Memorial Stadium- 401 Fifth Ave. North, Seattle, WA 98109

This Saturday nine of Seattle's leading yoga instructors will teach an outdoor class practicing 108 Sun Salutations underneath the Space Needle at Memorial Stadium! Event includes swag bags, raffle and top fundraising prizes! The $30 registration fee goes directly to cancer research and treatment at City of Hope. For more information and to register visit http://www.cityofhope.org. Hope to see you there!

Don't forget your yoga mat, water and an appetite for giving hope!

::: Namaste :::

Client Testimonial from Julie

2010-07-08T05:00:00.000-07:00

What is your fitness story?

I grew up dancing—15 years of ballet and jazz from the time I was 3 years old. I’d always been athletic in school, though my dancing kept me super busy and I didn’t participate in any team sports, but still I’d often go hiking, biking, and swimming—just about any outdoor activity. At 17, I was injured in a car crash that left me with 2 ruptured discs in my lower back. While I knew I should take some time away from dancing to heal, I kept on going because state competition was coming. I ended up making All-State in Jazz, but at a price—I’d really messed up my back. After graduating high school, I stopped dancing, and finally went to physical therapy. In time I recovered—but I then got busy with day-to-day life (working full time and going to college) and working out or staying active pretty much vanished from my life. I’d yo-yo diet every few months, but nothing really stuck.

Then 3 years ago, I began experiencing frequent vertigo, and noticed my hearing begin to fade slightly. I was diagnosed with Meniere’s Disease—chronic vertigo and progressive hearing loss. Meniere’s is tricky—certain things can trigger a vertigo attack, but it’s a little different for everyone. For me, I knew that my life was stressing me out—bad diet, infrequent workouts, and a horrible sleep pattern. Stress is my biggest vertigo trigger—so I had to find something to balance my life out. Dancing returned to my life then; as a good friend of mine introduced me to Ballroom Dancing. I absolutely LOVE it! As I began to progress and get a little more serious about competing, I realized that I needed to be in better shape. (Those costumes are a little on the bare side!) Last year, my friend, Jenny, told me about a summer boot camp she was doing, and suggested that I do it with her. That’s when I met Bri – who kicked my butt at SassyFit boot camp last summer. Since getting introduced to SassyFit, I now workout regularly, got involved in races (5k’s and most recently a half-marathon—thanks to SassyFit Running Club), have lost a bunch of pounds and inches, and have seen my control in dancing improve dramatically. Oh, and vertigo rarely strikes me anymore. It’s amazing what working out does for me!

What was really hard when you first started boot camp but got easier for you?

Lunges and burpies. I have no idea why Bri likes burpies so much, but after doing so many of them, you just learn to get through them as fast as possible!

Tell us about your transition to personal training. Why did you do this?

Boot camp is great—but sometimes it can still be hard to motivate myself to get up and go somewhere to workout. I’m just one of those people who can always come up with an excusenot to do something. Having Bri come and train me at my place—well, I literally have no more excuses. She comes over, is focused on just me, and I’d better be ready for her! Even if I’m having a bad day and my workout isn’t as great as the previous one, she’ll still push me and encourage me, and I’ll always feel better afterward.

What keeps you motivated to stay active EVERY WEEK?

It balances my life out. I feel better when I’m active—mentally, physically, and emotionally. And—the results are pretty cool. J

What are you fitness goals for the rest of the summer?

I’m doing a 5k “Skirtchaser Series” race in August in Vancouver, WA. Also, 2 co-workers and I are doing a Sprint Triathlon relay, and I’m doing the swimming leg. Yikes!

Do you have any advice for other women wanting to see results like you or who have been wanting to try personal training or boot camp?

Find what motivates you to action, and stop making excuses. For me, getting my “gear” helps keep me motivated. I’m a girlie-girl, so I had to buy cute workout clothes. Wanting to wear them (silly as it sounds) actually helps motivate me.

Oh—and probably one of the biggest things Bri taught me—if you think you are going to lose weight without counting your calories, you have been deceived. When you know what you’re actually consuming and add it all up, it starts to make sense. Making healthy food choices comes easier when you’re aware of where you should be in terms of calorie intake. So I’ll sacrifice and not have a Piña Colada when going out…. but you know, I like the definition in my arms better than a Piña Colada anyway, so it’s worth it. :)

Active on Alki Beach

2010-07-07T05:00:00.000-07:00

Last night the streets and beaches were flooded with Seattleites absorbing the vitamin D that finally peaked through the clouds we've had for so long.
I hit the pavement for a long run and was reminded about how active West Seattle is and all of the activities available now that it's summer!
Beach Volleyball
If you've ever been a lover of beach volleyball, there are leagues or tournaments that you can join to hit the sand each week for some spike and digs. You can burn up to 600 calories per hour maneuvering through that sand!
Roller blading
Throw back! If you're feeling extra spunky, slip on some rollerblades and cruise up and down the strip for an experience you thought you left in junior high. It's super cheap and you're sure to get some good laughs. You can burn over 600 calories per hour if you stick to a high pace.
Paddle boarding
Paddle boarding is a killer upper body and core workout, not to mention a really fun way to soak up some sun. Rentals are only 15$/hour and allows you to burn up to 600 calories per hour if you're working the whole time.
Run Run Run
I've actually gotten away from even using an ipod during my Alki runs. There's so much people watching and different activities going on, that I think it's more fun to just enjoy the atmosphere.
If you park your car right off the West Seattle bridge and run all the way down to the end of the beach it's just under 7 miles. You can burn up to 1000 calories on a fast pace run!

It's supposed to be in the 80's (and maybe even hit 90) all week, so what will you do to get moving outside?

White Wine Spritzers

2010-07-06T05:00:00.000-07:00

Over the holiday weekend there were countless hours spent with family and friends, so there were many temptations presented to indulge in. Because we knew about the extra calorie consumption potential, we planned ahead with white wine spritzers to help lighten the load.
They satisfy the wine craving and add a fun twist with the carbonated citrus taste.
They are super simple to make and pack less than 50 calories a piece. Here's all it takes:

2 oz of chilled white wine
2-3 oz club soda or FRESCA
2 lime wedges
1 lemon wedge (Optional)
4-5 ice cubes

Take a look at this chart to see your favorite drinks and how quickly they can add up.

Alcohol Type Calorie Content
Pint of beer 180
Glass of red wine 120
Glass of white wine 116
Glass of champagne 95
Margarita 540
1 shot vodka 50
1 shot rum 50
1 shot whiskey 50
Cream Liqueur 160
Dirty martini 200
Mixers (juice/soda) 50

If you're planning a roof top party or drinks with the girls during The Bachelorette, test these treats out to see how you can enjoy a cocktail without making a huge deficit in your calorie allowance for the day!

Cheers! We hope you all had a fabulous Independence Day!

Fit Trip :: Montreal

2010-07-03T22:06:00.000-07:00

All of us at the Sassy Fit office love to travel and one of our favorite aspects is to experience how other cities stay fit and get their sweat on. This weekend, I (Kelly) am in Montreal with a client and am having an awesome time staying active in true Montreal style (aka wearing high heels!).

Montreal has the soul of an old world city; stylish citizens, cobblestone streets, outdoor cafes, and a fun nightlife. It also boasts many of the same lifestyle traits that keep Europeans famously slim like an abundance of local farmer's markets and an easy to use public transportation system.

We've taken the metro subway system to all corners of the city. It is quick, efficient, and inexpensive -- and could also be a major reason why people here are so fit. This past June 2010, the American Journal of Preventive Medicine published a study that highlighted how the availability of public transit is related to increased physical activity. For the study, the research team surveyed about 500 people in Charlotte, N.C., before and after the city completed its light rail transit system.
The researchers found that, on average, a typical 5-foot-5 commuter who used the system to get to and from work lost an average of 6.45 pounds over 12 to 18 months. Moreover, people who used the light rail had an 81 percent lower risk of becoming obese than people who did not use the system.

A full two-thirds of people who work or study in downtown Montreal commute via public transportation and the obesity rate is right around 15% of the population (vs. 30% in the US). So, how can Seattle adopt some of Montreal's healthy habits? Make walking part of your daily commute. If it is absolutely impossible for you to substitute some walking or bike riding for driving, commit to taking the stairs or walking at lunch to get activity in. It adds up big time. If you'd like to be more proactive, encourage our elected officials to provide greater light rail options throughout the city. You can email the Sound Transit Board of Directors with your thoughts at main@soundtransit.org

Soak up the summer sun -- get out and walk! (high heels are not mandatory :o)

Firecracker 5K in Seattle

2010-07-02T05:00:00.000-07:00

Get those sneakers out ladies, it's time for the Firecracker 5k this weekend here in Seattle.

Be one of the first to celebrate the 4th of July by participating in Seattle's only midnight 5k. Taking place on the streets of Seattle and finishing in Memorial Stadium, this late night 5K footrace starts just before midnight on July 3rd and continues into the 4th of July.

Between all of the BBQ's, beer and treats you'll be tempted with, it might feel nice to throw in some extra fun to help celebrate America's Independence Day!

Good luck, and make sure to let us know how it goes!! xoxo

Entry Fees

$30 before July 2nd. $40 day of race.

You can also register online right now by clicking this box:

711

Party Party Party!!!

2010-06-30T05:00:00.000-07:00

We've been so excited to celebrate with all of our clients and friends for our 4 year anniversary party at the vitaminwater social club, and it's finally here!

Come help us celebrate tonight from 6:30-10pm with drinks, cupcakes and swag bags galore. We have door prizes to give away and an amazing DJ booked to help keep the tunes spinning all night!

We also have a few surprises up our sleeves, so be there or be square ladies!!

Sunscreen 101

2010-06-29T05:00:00.000-07:00

Summer is here, and even though it's important to wear sunscreen year round, it's extra important to step up the slathering and get that SPF on everyday now that the temperature is rising.
So what do you wear, why should you wear it, and how often should you re-apply?

The most convincing reason to use sunscreen lies in the fact that exposure to the sun’s ultraviolet radiation causes approximately 90% of all skin cancers, premature aging, wrinkling, and leads to benign and precancerous growths. People most at risk for developing skin cancer are those with fair skin that easily burn, light hair, and light eyes. However, everyone is at risk.
For all you avid tanning bed ladies...tanning does not prevent skin cancer - it is still exposure to ultraviolet radiation, which can accumulate and cause damage over time.
How much sunscreen should be used, and how often should it be applied?
Sunscreens should be applied to dry skin 15 to 30 minutes BEFORE going outdoors. When using sunscreen, be sure to apply it to all exposed areas and pay particular attention to the face, ears, hands, tushy and arms. Coat the skin liberally and rub it in.
1-2 ounces of sunscreen should be applied about every 2 hours or after a decent sweat session like a long run or swim.

As an added bonus, it helps you look more youthful and allows you to play out in the sun longer without looking like a lobster!

Grilled Summer Squash

2010-06-28T05:39:00.000-07:00

A fun and easy side dish from allrecipes.com to add to your growing summer grilling menu! I love adding extra pepper and leaving some of them a bit more crunchy to save for snacking on throughout the week.
Ingredients

4 medium yellow squash
1/2 cup extra virgin olive oil
2 cloves garlic, crushed
salt and pepper to taste
Directions

Preheat the grill for medium heat.
Cut the squash horizontally into 1/4 inch to 1/2 inch thick slices so that you have nice long strips that won't fall through the grill.
Heat olive oil in a small pan, and add garlic cloves. Cook over medium heat until the garlic starts to sizzle and become fragrant. Brush the slices of squash with the garlic oil, and season with salt and pepper.
Grill squash slices for 5 to 10 minutes per side, until they reach the desired tenderness. Brush with additional garlic oil, and turn occasionally to prevent sticking or burning.

Rock 'N' Roll Seattle

2010-06-25T05:00:00.000-07:00

RnR is here! Our run club has been training for over 12 weeks and each lady is ready to run her first half marathon!

Are you prepared?

carbo loading the week of the event for extra energy paired with lots of hydration is a must. The better you treat your body the week leading up to the event, the better chance you have of being hydrated and properly fueled. Our ladies are having a spaghetti feast on Friday night to celebrate all of their hard work and fuel up for the big day.

Wear comfortable clothing you've already tested out in training. Chafing can be a gross burden on a race if you're not wearing the proper attire. Looking and feeling cute is obviously a plus, but make sure whatever you're wearing is practical to get you through 13.1 miles without walking away with skin rash from too much rubbing. You can also us body glide or Vaseline on any of your sweet spots to prevent chafing.

Give yourself some extra motivation:

Make a playlist! Having a fresh playlist for race day can be fun and motivating rather than the same playlists you've heard a million times before. I like starting out with a few slower or more mellow songs and then building up to some high pace tunes, and then ending with the most motivational ones to help push me across the finish line. Here's a sample one I used for the RnR last year:

Hall and Oates: You Make My Dreams

Wilson Phillips: Ooh You're Gold

Kings of Leon: Use Somebody

Michael Jackson: The Way You Make Me Feel

Ciara: Love Sex Magic (featuring justin Timberlake)

Beyonce: Diva

Lady GaGa: LoveGame

Michael Jackson: P.Y.T.

Slumdog Millionaire Soundtrack: Jai Ho

All American Rejects: Gives you Hell

Nelly Furtado: Do It

Black Eyed Peas: Boom Boom Pow

3OH!3: Don't Trust Me

The Bees: Not Fade Away

Black Eyed Peas: I Gotta Feeling

Poe: Hey Pretty

Kings of Leon: Sex on Fire

Will.i.am: It's a New Day

Lupe Fiasco: Superstar

The Killers: Human

Most importantly, HAVE FUN! It's natural to be nervous, but it's so important to remember to have fun and enjoy the moment in what you've trained so hard for and done for YOURSELF! You should be so proud of your efforts and the healthy choices you're making for your body.

I'm not running in the race this year but am so excited for Kelly and the rest of the gang who will be there representing Sassy Fit! Run hard ladies, you're prepared and are ready to conquer this race!

A Solid Jump Rope Workout

2010-06-24T05:00:00.000-07:00

When's the last time you double-dutched your heart out to get your heart rate up? Jumping rope can be so much fun and kills a lot of calories while giving your calves, hamstrings, quads and booty a great burn. Your core will also feel its fare share of pain from working to stabilize your body throughout the workout.

To get started, make sure you're equipped with the right length of rope. If you're standing on the middle of the rope, the handles should come right up to your armpits.

15 Minute Jump Rope Workout

Make sure you're standing in front of a clock or timer
Jump Rope for 2 minutes to warm up
Set rope down and hold plank for 60 seconds
Jump rope as quickly as possible for 60 seconds
Set rope down and hold plank for 60 seconds
Jump Rope as quickly as possible for 60 seconds
Set rope down and hold plank for 60 seconds
Repeat this alternating pattern for a goal time of 15 minutes
Work your way up to 30 full minutes.

throw in some ski jumps (feet stuck together, jumping side to side) high knees or double swings if you're looking to spice up the routine with some advanced moves.
You'll burn 11-20 calories per minute, depending on your level of intensity. That means a fast pasted 30 minute workout could burn up to 600 calories!
What are you waiting for? Get jumping!

Are You Getting Enough Sleep?

2010-06-23T08:52:00.001-07:00

Are you getting enough sleep? Studies show that if you're not getting enough, it can affect your alertness, mood/stress levels, and event your effort at weight loss.

When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep.

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.

So, it's your job to prioritize your evening to make sure you hit the pillow on time! And if you know it's going to be a late night, try to sneak in a cat nap and make sure you're giving your body healthy fuel and lots of water to retain the energy that you do have stored for the day!

New Boot Camp on Capitol Hill!

2010-06-22T08:42:00.000-07:00

We're so excited to announce that we'll be expanding our Sassiness to Capitol Hill, starting next week, for some extra boot camp love around the city. Our first 4 weeks will be at the vitaminwater social club on Monday and Wednesdays at 6am, and then we'll be transitioning to Cal Anderson Park, same time, same place!

Boot Camp Schedule

July 1-August 31

Gas Works Park

morning

T/TH 6:00 am

evening

M,T, W,TH 6:30 pm

June 30 – July 21*

vitaminwater Social Club

1001 East Pike St

Seattle, WA 98122
M/W 6:00 am

July 26 - August 31

Cal Anderson Park

M/W 6:00 am

Please meet at the entrance on 11^th Ave and E Pine St.

We've had an overwhelming amount of requests for a Cap Hill locations, so now you have it!!
In honor of this new location opening, we're holding a sale until the end of the month: buy an entire month of boot camp for $59! ($90 dollars off!) This is only good until June 30th, and you can use it until the end of September. (This gives you July, August and September to use it at ANY location we hold boot camp)
THIS WILL BE YOUR ONLY CHANCE AT A DISCOUNT, SO TAKE ADVANTAGE! :o)
This offer is only good for 1 per person and we can only honor it until the 30th! If you've been itching to know what it's like to get your Sass on, or you're already one of our Sassy ladies, this is as good as it gets! You can register for the class online by logging into our mindbody system and purchasing the $59 boot camp special.

Come get your Sass on with us and get that body in summer shape!

A Client Completes Her First Triathlon!

2010-06-21T09:45:00.000-07:00

We wanted to give a big CONGRATULATIONS to our beloved client Peggy for completing her first triathlon this weekend out in Cottage Lake. She trained hard each week and was prepared to tackle that race course on Saturday!
Speedy transitions between the swim and bike, and bike and run got her feet flying fast on the bike and the run and she finished within her goal time!
We are SOOO proud of you, Peggy and know how hard you worked for this goal.
There are still several short course triathlons left to challenge yourself with this season if you've always wanted to try tackling one of these races.
You can find a complete list of events/races on this local calendar from Budu Racing.
Training for a triathlon takes a lot of dedication but is so much fun if you have friends or teammates to train with. We recommend all of our clients to TNMultisports if you're looking to join a team, they are the best and specialize in helping women and men of all ages complete their first triathlon or even full ironman races!

Summer Solstice Ride in Fremont

2010-06-18T05:00:00.000-07:00

On June 19th and 20th the Fremont Fair returns to celebrate community with a toast to summer! Founded in 1972, the Fremont Fair is one of Seattle’s most beloved neighborhood street festivals, featuring a weekend of eclectic activities that celebrate the quirky community of Fremont, the self-proclaimed “center of the universe.” Held annually in mid-June to coincide with the Summer Solstice, the event draws more than 100,000 people to shop, eat, drink, mingle, groove, and enjoy all manners of creative expression. Artistic highlights include craft and art booths, street performers, local bands, wacky decorated art cars, the free-spirited Solstice Parade produced by the Fremont Arts Council, and many other oddities that personify Fremont’s official motto “Delibertus Quirkus” – Freedom to be Peculiar. The Fremont Fair is produced by the Fremont Chamber of Commerce and funds raised benefit a number of area non-profits including Solid Ground, a local poverty-focused non-profit who originated and produced the Fair for nearly 40 years.

When is the Fremont Solstice Parade?

Saturday, June 19, 2010 at noon.

What should I wear to the Fremont Fair?

Anything goes! The Fair is a celebration of the Fremont community, which is known for its free spirit and eclectic nature – in fact, the neighborhood motto is “delibertas quirkas,” the freedom to be peculiar. Many Fair guests dress up in whimsical costumes, fairy wings, body paint, and artistic get-ups, while others simply wear casual everyday clothes. You make the call.

What is the etiquette with body paint?

We won’t deny it. The Fremont Fair and Solstice Parade are partially famous for body-painted bicyclists and revelers who magically appear every year and make this event truly one of a kind.

Are you riding in the parade? Share with us what your "costume" will consist of!

Perfect Your Scissor Lunge

2010-06-17T08:43:00.000-07:00

Photo by Kim Bramberg for Junebudweddings.com

It's important to focus on proper form during exercise to avoid unnecessary injuries. We've been working on posting about different exercises that can become confusing or difficult to coordinate with different body parts flying in so many directions. One of the most challenging ones we do in boot camp is the scissor lunge because it uses your legs, arms, and a jumping motion!

These lunges are double whammy because they include legs and glutes strength training but also incorporate a cardio element with all of that jumping! We like making each exercise count and these are no exception.

Scissor Lunges: Stand with your feet hip-width apart, hands at your side. Lunge forward with your left foot and lower yourself until your right knee almost touches the floor. Explosively push up and scissor your legs in midair, landing with your right leg forward. When you land, drop down, explode up, and scissor again. That's one rep.

Incorporate 3 sets of 20 into your cardio or strength routine for maximum results!

Sassy Tip: Land as lightly and quietly as possible and use your arms for momentum.

Want to Learn to Surf??

2010-06-16T05:00:00.000-07:00

Have you always wanted to hang ten?

Join Sassy Fit and guest surfing instructors at a women-only Surf Camp this summer in Westport, Washington.

Gentle waves and an endless beach make it an ideal spot for the beginner surfer. Our instructors will teach the necessary skills to feel comfortable and competent in the ocean, from ocean safety and surf etiquette to paddling, pop-ups, and wave riding.

In between surfing, Sassy Fit will be teaching yoga and boot camps on the beach and there will be plenty of time to lounge poolside and hangout with your new girlfriends.

We’ll take care of everything for you—transportation, condo lodging, oysters and s'mores on the campfire, and of course surfing equipment and instruction for an unforgettable weekend!

Sign-up with a friend and you'll both save

$50.00 on your registration fee!

Please call 206-331-1755 or email info@getsassyfit.com for details

REGISTRATION

A $200 non-refundable deposit is due by June 30th to reserve your spot. Space is limited to 24 women.

Register Today Online:

www.getsassyfit.com

Surf Camp is listed under Special Events.

$399 for Double Occupancy*

sharing a room and one king bed

$475 for Single Occupancy*

private room

*Includes lodging, meals, transportation, and board rentals.

Additional Costs Include:

$50.00 wetsuit rental, Friday night Meet and Greet drinks

A very special thank you to our sponsors:

Steven Barret Salon

Butter London

Seattle Gourmet Foods

Barney's

Surf Rider's Foundation

KIND

smartwater

Client Testimonial

2010-06-15T05:23:00.000-07:00

(after)

Meet Alison, one of our boot camp clients who is having a HUGE success story run! Congrats Alison, we are so proud of you and excited about your 25lbs weight loss in just 3 months!

1. What is your fitness story?

All my life I've been a very athletic person but my weight gain began the

day I started college. The first few pounds weren?t very noticeable and it

seems inevitable that I would gain weight during college anyway. Although

one thing led to another, 5 years of college had gone by and I had gained

10lbs a year each year. The following year after graduation I still put on

another 10 lbs which is when I realized I couldn?t blame the weight gain on

school anymore. That?s when I decided for the first time that I needed to

make one big effort to change my lifestyle.

(Before)

I saw a Sassy Fit flyer in my apartment building and decided to give it a

shot because I knew I didn?t have enough self motivation to create and stick

to a workout plan for myself. I committed to going four days a week for

three months (which I did), I ate really well but allowed myself one really

good meal every Sunday, I drank lots of water, and I did a weekly weigh in

at home to track my progress. It wasn?t easy to ignore my cravings for my

usual snack food so I tried not to keep those snacks in my apartment and I

also packed my own lunches for work so that I wasn?t tempted with an easy

quick unhealthy option.

That was just for the first three months. I know that I can?t keep away from

certain foods for the rest of my life like I did for those few months. So

now I begin my next challenge of maintaining my new weight but with a wider

variety of options. I still plan on going to boot camps at much as possible

because I love the way I feel after working out in the mornings. I have so

much more energy and I still feel myself pushing a little harder each class

I go to. It?s amazing to think how much I improved my lifestyle in such a

short period of time.

2. What was really hard when you first started boot camp but has gotten

easier for you?

When I started the boot camp I had zero athletic endurance. I hadn?t done

any kind of workout in years and was concerned that I wouldn?t be able to

keep up with the class. Kelly insured me that I could work at my own pace

and slowly catch up with the class, which is exactly what I did. The first

couple weeks I worked out at my own pace and only completed about half the

workout in the same time the rest of the class did twice as much. I was sore

and stiff every day for the first couple of weeks as well but after that I

started noticing some huge improvements. Improvements in my energy, in the

amount of work I could do, and fairly quick weight loss. Now it?s hard to

stay away from Sassy Fit.

3. What keeps you motivated to come to boot camp EVERY DAY?

I believe that I just had to stay committed for the first few weeks before

the results were enough motivation for me to keep going after that. Plus,

the friendly instructors and other girls in the class are good company in

the morning. ?

4. What are you fitness goals for the rest of the summer?

I really want to keep working out this summer. I would love to lose just a

bit more weight before I reach my ultimate goal but it?s all about learning

to maintain my new lifestyle now.

5. Do you have any advice for other boot campers wanting to see results like

you or who have been wanting to try boot camp but haven?t made it to class

yet?

Just dive in, really commit to getting fit and creating results because it

all starts by setting the right routine and sticking to it.

Most importantly don?t be intimidated by the people that have been in the

class for a few months, work at your own pace. As long as you?re showing up

and participating you?ll feel better about yourself no matter what.