Friday, November 6, 2015

How To Stay Motivated

I get asked quite often how to stay motivated. Before I start this blog, I want to say- you need to be motivated from within. If you are constantly making excuses for yourself, you will NEVER get to where you want to be. If you are TRULY motivated, nothing will ever stand in your way

1. Do Not Crash Diet
Crash dieting may result in quick weight loss at first, but as soon as you stop starving yourself or doing a diet that isn't conducive for the long haul, you will gain all (if not more) of the weight right back. If you are interested, I am fitness nutrition certified and have meal plans available on sarahbowmar.com/packages

2. Never Limit Foods
Limiting foods and telling yourself you CAN'T have something is a sure fire way to make your brain only crave the food that you "can't" have. Instead, have planned treat meals in your plan (talk with me or your coach about this). If you need more information on the importance on treat meals, I have an entire post about those! Limiting food won't result in a lifestyle change. On that note- avoiding foods like dairy and alcohol, in my opinion, should be a lifelong decision.

3. Find Alternatives To Cope With Emotion
A lot of people stress eat. If this is you, you need to keep all of your binge food out of the house. You also need to find a new way to deal with stress. For me, it's lifting. For others, it may be running or listening to music or yoga or meditating. Whatever yours is- find that.

4. Ask For Support
There are fewer things more powerful than accomplishing a goal with a friend or spouse. A support system is definitely needed during a weight loss (or weight gaining) journey! Ask for support, take friends to the gym, involve the ones you care about the most!

5. Make A Fit and Fat Basket
Make 2 baskets and label 1 your fit basket and label 1 your fat basket.
Make a bunch of notecards, color coordinate them. For example:
Blue- meal plan
Purple- water
Green- supplements
Yellow- lifting
Orange- rest
(etc)
Label notecards with every single positive aspect of your new fitness lifestyle. Make 30 of each color for each day of the month. So you will have 30 meal plan cards, 30 water cards, etc

At the end of each day, place your daily cards into either your fit and fat basket. So if you stayed on your meal plan the whole day, the meal plan card goes into the fit basket. If you didn't drink the water you should, the water card goes in the fat basket, etc. At the end of the month- you will see really quick where your weak points are and you will know what you need to fix



I hope this helps!!! If you need a coach, I would love to help, my rates are on sarahbowmar.com/packages

Wednesday, October 21, 2015

Uh Oh- Your Friends and Family Don't Understand...

We have all been there, rest assured. When I started my fitness journey, it was like my friends and family didn't want me to succeed. Or they didn't understand. Or both. Either way, constantly hearing "you're so thin why are you working out" or "too much water will kill you" or "one cookie won't make a difference". Believe me when I say,  I have heard it all. Most of the time, many people just don't understand. And that's ok. But that doesn't make it hurt any less when people bash your new lifestyle.

There's a few things that I have learned that work over the years...

Many of you know that I don't drink alcohol. If someone asks us to go out, we simply order water on the rocks! If someone gives you a hard time- tell them you are allergic to alcohol. Or tell them you aren't interested in driving drunk. Or tell them that you are such a BA sober that you don't need to alcohol to make you have a good time.

Going out with friends? Don't make it a daily occurrence but you don't have to avoid it either. Just order anything that has a mother, comes from the ground, and can be washed. Drink water. Avoid the bread. Get your salad dressing on the side. It's not difficult to construct a healthy meal at a restaurant.

Friends, family, coworkers giving you a hard time? Simply look them in the eyes and tell them that you are doing this for you and they need to love you enough to support you. Only listen to people who have what you want. If your poor friend is telling you how to be a millionaire- why would you listen to them? No different than an unhealthy person giving you advice on how to be healthy or how to live your life.

Include your family and friends on your fitness journey. Take them to the gym with you. Take them to a workout class. Meal prep together. My family has completely converted the way that they eat and make healthier choices now simply because I included them in what I was doing!

And sometimes.. you have to cut ties with people. If your friends want to go out and party all the time- make new friends with a similar lifestyle. Trust me, your mental and physical health will improve!

Tuesday, September 22, 2015

The Dark Side of Fitness and Marketing

I open myself up to be available for my followers/fans/supporters/friends/anyone and it allows me to get a really good understanding of how MESSED up the fitness industry is when it comes to marketing. I truly and honestly feel bad for people because of how much contradicting information is thrown at them each day. I'm sure you all can agree. How many times have you seen "Top 10 Exercises To Lose Fat" or "Eat This To Lose Weight" or "Drink This Protein Powder To Lose 5 Pounds"

News flash: there is no magic workout, there is no magic food, and there is no magic powder.

Here are some VERY common questions I get asked and my honest/non sugar coated answers:

1: Will this exercise help me lose fat?
In short- no. In long- yes. Ok, YOU DON'T GET TO PICK WHERE THE FAT GOES ON AND YOU DON'T GET TO PICK WHERE IT COMES OFF. If you want to lose fat in an area on your body, you can't spot reduce with diet. LET ME REPEAT THAT- YOU CANT SPOT REDUCE WITH DIET. If you want to lose weight on your arms, there's not an exercise in the world that will help you with that. Side note- having more muscle will help you burn more calories per day but that doesn't mean having larger biceps will burn fat on your arms.

2: What foods should I avoid if I want to lose weight?
There are healthy and non healthy foods. Ok, we all understand that. But it's not WHAT should you eat, it's HOW MUCH should you eat. I could write you a plan right now to lose weight on twinkies. Not the healthiest thing in the world but it's all about calories in versus calories out. Don't fall victim to thinking that eating 3 tablespoons of peanut butter at midnight will help you lose weight because you saw that on an instagram ad. If you are under your calories and you eat the peanut butter and you're still under your calories, then you will lose weight- make sense?

3: What protein powder should I drink to lose weight?
My initial reaction to this is: WTF?
My second reaction to this is: Oh my god I hate marketing and supplements and social media and print media. I HATE IT. Why? Because it's confusing and overwhelming to the average consumer- AND I HAD MY MBA IN MARKETING AND OWN A SUPPLEMENT COMPANY!!! Believe me when I say, I KNOW what these companies do to reel you in. So don't fall victim to it. Protein powder is nothing more than a way to supplement more protein in to your diet. That's it. Stick to whole foods if you can. There is not a protein powder on this earth that will help you lose weight if you are already eating too many calories as it is- see question 2.

4: When should I eat what foods and what should I eat pre/post/intra workout?
Ok... Unless you are an olympian- eating pre and post workout meals isn't complicated. If you are on a meal plan, eat 1 hour before you workout and eat 30 min after working out. Just follow your plan and eat the next thing on the list. Protein post workout (powder or whole foods) is always ideal. There is not a science behind certain % of carbs, fats, and proteins to eat pre and post workout for the average person- trust me- eat 1 hour beforehand and 30 min after and you will be fine.

5: How do you control cravings?
To be honest, if you give in to cravings- you're weak minded. And you lack discipline. And your goal isn't strong enough. I told you these answers weren't going to be pretty. If someone put donuts in front of me right now (my favorite food), I would not touch one- why? Because I HAVE GOALS THAT ARE MORE IMPORTANT THAN THE FIFTEEN SECONDS OF DONUT. Get it? We are creatures of habit. So if you know you crave something, don't keep it in the house. Don't buy what you crave. Out of sight, out of mind. Does that mean I don't get cravings? OF COURSE I GET CRAVINGS- I just don't give in to them. Taking shots of apple cider vinegar with mother helps with curbing cravings too.

Ok, so in short...
1- if you want to lose weight, eat less than you burn
2- if you want to gain weight, eat more than you burn
3- if you want to stay the same weight, eat what you burn
4- there's no exercise or diet that will spot reduce fat
5- there's no food that will make you gain or lose weight- only QUANTITIES of that food can dictate that
6- protein powders are just a way to get more protein in your diet
7- eat 1 hour pre workout and 30 min post workout
8- don't give in to cravings. don't keep what you crave in the house.


I hope this helped- if you have more questions, comment below and I can write a follow up to this blog

Friday, September 18, 2015

Utah Trip

Utah Trip

As many of you may know, I am fortunate enough to be an athlete on the Under Armour womens hunt team! A few months ago, I was invited to go on an all girls hunting trip to Northern Utah. How could anyone say no?! Once I found out about the trip, the training began! 

Please note: I was a vegetarian up until about 2 years ago when I met my husband josh, you can read the blog here: http://sarahbowmar.blogspot.com/2015/06/from-dairy-and-egg-free-vegetarian-to.html?q=vegetarian+to+bow+hunter
I completely understand if you are not a hunter. But please, don’t be anti-hunters. We do a lot of amazing things- from conservation to proper wildlife management to donating meat to eating the most organic meat possible ourselves. Not to mention, the time spent in the woods and the outdoors with friends, family, or even by yourself- will create lifelong memories. Through all of the deer donation programs, over 33 million meals are donated to the less fortunate. Millions and millions of acres of public land has been purchased and protected through the dollars that are spent on hunting licenses and tags. Not to mention, hunted and non-hunted animals are studied, monitored, and managed through the millions of annual dollars that hunters contribute to conservation (through the purchase of licenses, tags, excise tax on hunting gear, etc). 

Please keep an open mind when reading this, as it truly was the trip of a lifetime. 


Preparation
In March, Josh and I traveled to New Zealand for a red stag hunt- which included miles and miles and more miles of hiking straight up and down mountain sides with a ton of gear plus a camera man plus trying to be stealthy in order to allude the animals. I completely under estimated the terrain and the intensity and was absolutely under conditioned. For my Utah trip, I vowed to not let that happen again. About eight weeks before the trip, I really kicked my cardio into high gear- AKA 300 flights of stairs on the stair master in 50 minutes 6 times per week AFTER I lifted weights. That’s just shy of 15,000 flights of stairs that I climbed to prepare for this trip (also, if you don’t know, I periscope the entire time that I do cardio- if you want to add me there: sarahbowmar). I also wrote myself a cutting nutrition program to lean down before I left to ensure I was in the best physical shape that I possibly could be- the animal doesn’t care if you get tired (Cameron Hanes’s motto). 

On top of the cardio, I was also target practicing with my bow daily. A lot of people had warned me how difficult it was to hunt antelope with a bow but I did not want to change my mind. Before this trip, I was comfortable shooting around 30 yards. Each day that I practiced, I pushed myself outside of my comfort zone, sometimes shooting 20 - 30 arrows multiple times per day. This allowed me to become comfortable shooting at 55 yards with my bow. In addition to my target practicing, we also tested my arrows, spines, and paper tuned my bow several times at our local pro shop several times before I left to ensure that my bow was completely in tune. 

The Trip
I arrived at the Columbus airport on Sunday in the afternoon around 2pm and Taylor Drury and I had a connecting flight together from Dallas into Salt Lake City. The entire flight we could barely contain our excitement to get to camp and to see the rest of the ladies. Once we landed in Salt Lake City at around 8pm, we met up with Kristi Stevens, Katie Muth, and Jessica Pilgrim. Two of our guides picked us up and we made the several hour trip to Northern Utah. It was completely dark when we were coming into camp so we did not know what to expect in terms of terrain. 

That night, we made the game plan for the morning- breakfast was at 5:30am each morning and we would usually leave around 6:15-6:30am, depending on how far you had to drive. Lunch was around 11:30am and dinner was at 9pm. We were off to our rooms in the 20 room lodge to unpack, get ready for the morning hunt, and get some much needed sleep (mind you, it’s already almost 1am at this point).

A 5:00am wake up call comes quick when you have been traveling the day prior and went to bed around 1:30 in the morning. But for some reason, the smell of eggs, homemade bread, and meat plus the sound of everyone excited about the hunt, wakes you up pretty quickly. We were introduced to our guides (mine was Scott), and off we went. Scott and I traveled about an hour into the mountains (and it’s still dark at this point). On our trip our to our spot, we spotted a huge array of animals- from mule deer to badgers to prarie dogs to elk. The first morning hunt, we spotted numerous mature antelope that were old enough for me to harvest.

As a side note- the ranch that we were at is extremely well versed in proper animal management- it’s about harvesting the most mature animal that you can in order for proper conservation. I had a ton of opportunities to take younger antelope (that were much easier to stalk), however, that was not the purpose of the trip- conservation is extremely important in order to ensure that the animals and herds have the proper doe:buck ratio and proper carrying capacity.

Once Scott or I spotted an antelope that was mature/old enough for me, we hopped out of the truck and tried to get within bow range. If you can imagine, the fields that we were in only had sage brush as cover. I’m short but I’m not sage brush short- barely a foot off of the ground. Antelope have eyesight comparable to humans looking through binoculars and can run up to 40 miles per hour- if they stretched beforehand. I’m trying to give a proper perspective on just how difficult these animals are to 1- spot 2- stalk within half a mile 3- hide from them and 4- get within bow range without being detected. Bow range for me, as mentioned above, is 55 yards or closer .

Here’s how a typical antelope stalk goes: you need to spot a male antelope that is either by himself or with a few other younger bucks. A herd too large means you have more eye balls watching you- which creates an even larger challenge. Once you have an antelope spotted, you have to assess your game plan on how you are going to stalk it- if it’s on a mountain, do you go above it or below it. If it’s on the flat lands, do you circle behind it or stalk it from the front with a decoy. If the antelope see or smell you before you are close enough in bow range, they may run for 10 miles before stopping. They may run 150 yards over a ridge and stop if they don’t see you behind them. Just because they may run away, doesn’t mean the stalk is over. You can stalk for half a mile or greater on each stalk if necessary before hopping back in the truck to locate a different antelope. 

The first morning, in five hours, we put on 10+ stalks on different antelope. The closest we got the first morning was 100 yards , which simply wasn’t going to cut it. In for lunch we went to get some food in is and regroup for the afternoon. That morning, Katie went out with a rifle on her first hunt ever and harvested a huge doe with a 617 yard shot- that’s like playing in the super bowl for your first football game- we were all so excited and happy for her, and we got to hear all about it at lunch!

The afternoon hunt was primarily the same as the morning, we went to different parts of the ranch and put on about 10 stalks with no luck. We hopped back in the truck and headed back in. On the way, Scott and I were just talking about our weddings (he was just married five weeks ago), when all of a sudden- he slams on his breaks. There 40 yards from the truck was a huge antelope- and he had no idea we were there! We quietly got out of the truck and hid behind the decoy. He was grazing quickly and moving away from us. We stalked him about 300 yards before he finally stopped moving. We were huddled behind the decoy and he was 65 yards away from us. I unfortunately missed him at 65 yards, my arrow dropped about 5 inches before him in between his legs and he ran off- but not too far. Slightly defeated, we found my arrow and stalked him for another 500 yards. He ended up running off but it made me realize that I may have to extend my bow range and get out of my comfort zone yet again. 

Dinners at hunting camps are such an amazing experience- everyone is in from the cold, hanging out in the lodge, and sharing stories of past hunting trips and talking about the day that they just had. While all of the girls were sharing some stories, the door opened up and in walks Eva Shockey! She came in from the Yukon to surprise us all and hunt with us! I was fortunate enough to meet Eva earlier this year at the ATA show and I even shoot her signature series bow from Bowtech. What an awesome time to have her in camp and get to know her even better! 

The next day, I practiced at 70 and 80 yards in between the morning and afternoon hunt. Our morning hunt had little success as the temperature dropped to around 30 degrees and not many antelope were out moving. We did spot a few about 80 yards on one of the ridges, but I just was not comfortable taking the shot. Once we were back for lunch, I went outside the lodge with my bow and began practicing to extend my range. 

During the afternoon hunt, it began raining and hailing and we spotted a few antelope that we stalked with very little success. Hunting is the highest of highs and lowest of lows sometimes. The most important thing, in life and in hunting- is to never give up. Each stalk we had, I could have taken an antelope with a rifle. There is no shame in gun hunting but I had trained for accomplishing this with my bow and I was going to do just that- despite what anyone else wanted me to do. I had dozens of people tell me I wouldn’t be able to get one with my bow before I left for the trip and I was determined to prove them wrong. And to prove myself right. I had put the time and the work in between target practicing, cardio, my diet, and everything else. I knew I had done my homework and it was only a matter of time before it all came together.

On day 3 (Wednesday), I woke up again at 5:00am, got ready, had breakfast, and left the lodge around 6:15am. We went to a new spot that was between several ponds, and it was the most gorgeous terrain I had ever seen. I was so blown away with the beauty of where we were that I almost forget to keep looking for antelope. Luckily I had an awesome guide and despite me having missed several times, he wasn’t giving up on me. In between one of the ponds and the mountain, he spotted an antelope by himself. We quietly got out of the truck, behind the decoy, and started walking. We got within 75 yards of him, blistering winds, and I took the shot. The wind took my arrow and kicked it about 4 feet behind the animal. He took off running at a full on sprint. And talk about upsetting. I just couldn’t seem to get this right. 

We got back in the truck and Scott mentioned that we should go back to where we were the first night because there were tons of huge antelope everywhere. On our way over there, I spotted an antelope out of the corner of my eye. The cloud were rolling in with heavy rain and the sky was nearly black. I knew we didn’t have a lot of time before the rain and hail started pelting us, so it was a race against time if were going to stalk this antelope. We got behind the decoy (who we had nicknamed Andy- get it, Andy the antelope), and starting walking towards him. It was a semi hilly terrain so each time the antelope walked over a ridge and on to the other side, it was a full on sprint for us to catch up to him. Each ridge we crossed, we got closer and closer. Eventually we were within 100 yards. And then 90. And he still hadn’t smelled, seen, or heard us. He was grazing and seemed to be distracted by the rain coming in and eating to even look around. We slowly crawled up to about 70 yards. And still, nothing. He was still in the same spot. The rain was starting to fall. I had my arrow nocked on my bow and asked Scott if we could move closer. We got to 53 yards. I was on my knees behind the decoy. Scott ranged the antelope. With my heart beating out of my chest, I crawled out to the right of the decoy. The antelope had turned perfectly broadside. With the black sky above, my heart beating in my throat, I pulled my bow back quietly. At 53 yards, I settled my pin and released my arrow. 

I shoot with a lighted nock that will illuminate when fired. It’s red. And I didn’t see it hit the antelope. I was convinced it was hit under him again and I had shot the grass between his legs. I was so mad at myself that I couldn’t even take it. I knew this was my shot and I had messed it up again. I turned to Scott and he is freaking out! He had watched the whole thing through his range finder and he told me I hit the antelope perfectly! I couldn’t believe it. As soon as the animal turned to run (about .5 seconds from when I released the arrow- yes, all those thoughts and emotions went through my head that fast that I had missed), he turned and I could see my arrow had hit him. And perfectly. He went down no more than 50 yards away from where I shot him and was dead within 2 seconds. I could not believe it. The emotions that ran through me are something words can’t hardly explain. I was elated. Scott was beyond excited. After the high fives and fist bumps, we went to look at my buck!

I was an emotional wreck when we walked up to the animal. He was beautiful. And very old. And I took him with my bow. The rain started coming down heavier and Scott ran to get the truck- a few hundred yards away. Before he got back, as I always do, I knelt down to the animal, touched his face and neck, held on to his fur, and thanked the Lord for letting me harvest one of His beautiful creatures. I pray every single day but I talk to God even more when on hunting trips. The last thing I ever want to do is wound an animal and I always ask God that if I am supposed to take the animal- to let me arrow fly straight and true. I have had many tips, including one to New Zealand, where I left empty handed. I would rather than than wound one. I thanked the animal for giving his life for me. I told him that his body and meat would be used to repair mine, and for that, he would always be with me. I always shed several tears while doing this because of how much respect I have to the animal and to the land that he came from. 

I eat what I kill. And that animal will be with me forever. There is nothing more euphoric than harvesting your own meat. Especially when you can make memories like the one you just read. I can’t began to recall a trip to the grocery store that made me cry. Or that I trained 8 weeks in advance for. There are no greater memories than being outside in the woods. 

Many people ask why we take pictures with the animal that we harvest. I do it to embody the memory forever. Why do hunters smile behind the animal? Because you are on an incredible high that can’t be explained- only other hunters can understand. Animals have amazing defenses and skills- way more impressive than a human. And to be able to outsmart an animal that has better sight, hearing, smelling, speed, agility, awareness, etc than I do- is quite challenging. Hunting is not “sit in the woods in camouflage and animals will come right up to you”. Animals are meant to survive, they are bred to have better senses than any human ever will. This hunt was the most difficult thing I have ever done. I am the second person in 20 years to take an antelope with my bow off the ranch that we were at. The second person in 20 years. THE SECOND PERSON IN 20 YEARS. This stuff is hard work. And to me, taking a picture with the animal will commemorate the memory forever. 

Scott and I caped the skull and half of the coat (as I am getting a shoulder mount of the animal) and began quartering him in the hail and snow. Yes, it’s the middle of September. After about an hour, we had him quartered and in the meat bag. I called Josh once we hit a spot on the mountain with service and he couldn’t believe it. He was a proud husband for sure. Once we arrived back at camp, every single person was there and was congratulating me and wanting to hear the story- I think I told it about 15 times and I would tell it 15 million more times if I could. 

That day, Taylor got an antelope with a rifle in the morning and Jessica and Kristi both got their antelope in the afternoon with their rifles. Eva was hunting elk with her bow and hadn’t had any luck finding an old enough one to take. When everyone was out for their hunts Wednesday night, a few of us traveled up the mountains to watch the elk in the snow. We were above the canyons and their bugles were echoing for hours. 

Thursday morning, Katie and Jessica and I woke up at 5:30am to go on a 2 1/2 mile hike into elk country, we had one within 80 yards of us bugling his head off. We also went fly fishing that afternoon while everyone was still hunting to fill their tags. When we were done fishing, we went on a trip with Taylor and her guide to site see through the mountains and to spot mule deer for Kristi to help with her hunt. That night at dinner, Eva and Kristi were still out and we were hoping that no news was good news. Eva unfortunately didn’t have luck that day but Kristi came back with a huge mule deer that she took with her rifle! We were all so happy for her- she never gave up and put in the work to get her deer. As it was our last night, we all made a bonfire outside and made smores, played cards, listened to music, and enjoyed each others company for the last time on the trip. 

We left on Friday morning and on our way, we found out that Eva had shot an elk with her rifle on their morning hunt- she had a later flight than the rest of us so it worked out perfectly! 

Saying goodbye to the girls was one of the hardest things ever- in just a few short days I had really gotten close to each and every one of them and we made some unforgettable memories together. We already have some more trip ideas in the works and I can’t wait to see them all again. 

I apologize that this blog is as long as a short novel but I wanted to fully log my trip, my hunt, and the amazing time I had. 



Genesis 27:3

Saturday, August 29, 2015

Toothpaste

Every since I started periscoping, I have received A TON of inquiries about how I keep my teeth so white. The secret? My toothpaste. I have been using a new toothpaste for about 5 months now and EVERYONE has noticed. I even used to bleach my teeth twice a year and no one noticed like they are now!

Here's the link to order if you are interested:
http://www.bowmar.nuskinops.com/content/opp/en_US/products/nuskin/oral/01111155.html

Wednesday, August 26, 2015

Boobs and Barbells

Today on my instagram (@sarah_bowmar), I posted a workout video that included burpees and I made the comment that I don't do the pushup because of my implants. And it sparked a frenzy.

Here's a little background on my implant journey:

When I was 19, 3 days before my second year of college started,  I had my first breast augmentation in Indianapolis, Indiana. I started with very little natural mass- I'm talking like a small A. My surgeon was able to give me 350 CC saline implants and one of the only things she forbade me to do was to lift chest with those implants. When you lift chest, your pec muscles will separate (hence, the chest split I'm sure you all have heard or seen online). This is great if that's the look you are going for- horrible if you have implants under the muscle like me (as your implants will move as your pec moves, therefore, giving you little to no cleavage).

So I obviously listed to Dr. Short. She's a surgeon and I am not. During the next 6 years. I added about 35 pounds of mass to my 5'3 frame. This resulted in my then "huge" implants looking quite average. For me, I was no longer comfortable.

In December of 2014, I decided to have my implants removed and replaced. This time, in Columbus, OH. I had 550 CC silicone implants replace my current saline ones. Again, under the muscle. My surgeon, again, suggested that I avoid isolating my chest muscles in any workouts that I do.

Does this mean that everyone with implants needs to avoid working chest? NO. But for my body, my implants, my placement, and my workouts- it was suggested to me twice by two different surgeons at two different points in my life with two different types of implants to not isolate chest- doctors do know what they are talking about!

If you are concerned at all about your implants, then ask or call your surgeon! That's what they are there for!

Happy Boobs For Life!!!

No Bake Peanut Butter Protein Cookies

My oh my! I have never had quite a response for a recipe before in my life.

This recipe was actually sent on Monday in my FREE newsletter (you can sign up on sarahbowmar.com/newsletter) to be added to the list

Recipe:
2 TBSP peanut butter
1 TBSP honey
1/2 cup oats
1 scoop vanilla or peanut butter protein powder
Almond milk

In a saucepan, heat the peanut butter and honey together on medium until melted. Remove from heat. Add in oats and protein powder. Add a splash or almond milk to make everything bind together.

Plop the mixture into balls on a plate and store in the fridge for 20 minutes and then enjoy!!!


Thursday, July 23, 2015

Cedar Point Trip!

I've been gong to Cedar Point since 2003 and yesterday I was lucky enough to go back with my husband and two youngest sisters!

The amusement park is world class, I have traveled a lot and I would be hard pressed to find a more enjoyable, clean, fun/scary, and top notch amusement park in the world!

That being said, it is very difficult to make healthy choices when traveling to these sorts of places!

Fear not, that's why I decided to write this short and sweet blog.

The night before we went to the park (we stayed the night on Tuesday on the resort and went to the park all day on Wednesday), we stopped at the store to pick up some waters, protein bars, pre made protein shakes, and essentials (sunscreen, hand sanitizer, etc). We brought a pouch backpack with us (this one to be exact: https://www.underarmour.com/en-us/ua-camo-sackpack/pid1234550-946) and packed it full with our goodies!

This not only saved us time and money but it also allowed us to eat healthier 3 out of the 5 meals that we had yesterday! Breakfast: protein shake at the hotel. Meal 2: protein bar. Meal 3: grilled chicken sandwich at Johnny Rockets- hold the mayo and no bun. Meal 4: protein bar. Meal 5: 1/2 turkey leg and a salted pretzel (because it's about moderation).

Prior to my final meal at the park (meal 5), I took http://www.naturalsciencecreation.com/product/c-u-t-s-carb-utilization-transport-system/ to aid in the absorption and shuttling of the carbs that I was intaking! If you are interested in this product, you can use bowmar33 for 33% off.

Fail to prepare, prepare to fail!


Friday, July 3, 2015

How To: Meal Prep

Ok! So now you have decided, ENOUGH, I am GOING to change my lifestyle. And I want to start meal prepping!

The pre-step to meal prep is to have a meal plan- either one that you make or one that yours truly (hint hint-me) makes for you! If you are interested in a customized meal plan for me, check out http://www.sarahbowmar.com/product/online-coaching-programs/

Pre-Step: Have A Meal Plan

Step 1: Invest in HIGH QUALITY containers. I recommend BPA free ones that way you can put them in the microwave and dishwasher. I also recommend containers that are the same size to make them easier to stack. I have used ISO containers and ISO bags for over 2 years and I would recommend them to anyone! If you need containers or bags, you can order on isolatorfitness.com and use "sarah" for 10% off

Step 2: Write down what you NEED at the store so that you aren't walking around aimlessly and get too much of one thing and not enough of another. I recommend prepping for 3-4 days at a time so plan everything that you need by tallying everything up that you need from your plan!

Step 2.5: Make sure you have a food scale- it's hard to measure meat without a scale, especially if it calls for 4oz!

Step 3: Make sure you have low sodium and calorie free spices on hand. You will be preparing a lot of meat at once so you want to make sure things aren't bland.

Step 4: Time to actually cook your food! I recommend doing ALL of your meat either in the oven or on the grill. Make sure you are cooking according to your meal plan, so if it calls for no oil, then DO NOT USE OIL! Meat on the grill, to me, is the tastiest!

Step 4.5: Cooking veggies. If you are cooking your veggies and not eating them raw, cook all of the veggies on the stovetop at once while your meat is cooking. Get your water boiling before you get the meat on the grill so that meat and veggies can be cooking at the same time! If you are eating veggies raw, it's pretty easy to measure those!

Step 5: Cooking carbs- rice and quiona should be cooked last in my opinion and is needs to be more watched and monitored than veggies on the stove top.

Step 6: Clear your kitchen room table and line all of your containers up next to one another. Measure your meat with your food scale in each container- make sure you zero the scale out to compensate for the weight of the container and measure your meat first. Then measure your veggies and carbs (typically with a measuring cup).

Some notes:

Some items CAN'T be meal prepped- for example, scrambled eggs to me shouldn't be prepped- you should make them fresh or eat your egg whites boiled or drink them.

Unless otherwise noted, you should measure food COOKED (measure what you are actually eating)- again, if something calls for otherwise then do that!

Prepping seems overwhelming at first- but if you dedicated 2-3 hours on a sunday night to practice, you actually will begin to enjoy it! It will save you a ton of time throughout the week and eliminates any excuses to not grab what you have already prepped!

Happy prepping!


Wednesday, June 10, 2015

Sarah Bowmar Reviews

The internet can be a funny place, can't it? A million people could like your product or service but it only takes one bad apple to try to ruin it. Luckily, I carry around a positive mindset 24/7 and wanted to compile and share the POSITIVE reviews of my coaching and services for the rest of the positive pollys out there!

Alli: Alli1986.blogspot.com

Amanda: http://ahughesrn.blogspot.com/2015/06/review-of-sarah-bowmars-program.html

Ashley: http://ashleyfitnessjourney.blogspot.com/2015/06/sarah-bowmar.html?m=1

Brittany: http://berealbeyoubehappy.blogspot.com/2015/06/my-fitness-journey-with-sarah-bowmar.html?m=1

Cara: http://carafitwife.blogspot.com/

Carissa: http://carissamcook.blogspot.com/2015/06/my-experience-training-with-sarah-bowmar.html

Corrine: http://corrinesoltis.blogspot.com/

Emily: http://emilyhwkins.blogspot.com/2015/06/sarah-bowmar-fitness.html

Hailey: http://haleydeibert.blogspot.com/2015/06/finding-balance-between-life-and.html

Jessica: http://firstbikinicompetition.blogspot.com/2015/06/finding-coach.html

Katie: http://katievalentine1990.blogspot.com/

Lisa Marie: http://lminhawaii.blogspot.com/2015/06/review-of-sarah-bowmars-program.html

Mareneta: http://mkoortzen.blogspot.com/

Morgan: http://morgangetsfit.blogspot.com/2015/06/beginning-my-fitness-journey-with-sarah.html?m=1

Natalie: http://pinkfitreviews.blogspot.com/2015/06/2-week-transformation-and-initial-review.html

Samantha: http://samanthafindlay.blogspot.com/

Monday, June 1, 2015

From Dairy and Egg Free Vegetarian to Bow Hunter

This has been a blog that has taken me over a year to write because I wanted to do it once and I wanted to do it right. I've have been taking notes for months in my phone about different ideas and different thoughts. 

I fully understand and expect some people to not understand why I made the switch and that is ok, but I needed to write this blog- for me. I also hope to provide some education about hunting and conservation as well. I want to preface that this was my personal experience. I am in no way generalizing vegetarians, vegans, meat eaters, etc. This was MY experience. Thanks for reading.

Ok, here we go...

In early 2012, I made the decision (based on a few months of research), to try out a meat, dairy, and egg free diet for 21 days. The only animal by-product that prevented me from classifying myself as a vegan was honey (darn bees and the wonderful treat they create). Those 21 days changed the way that I look at food, the way that I cooked, the way that I ordered at restaurants, and the way that I felt. The 21 days turned into roughly 2 and a half years of a dairy free/egg free vegetarian lifestyle.

During this time, I was also competing in my first year of NPC shows. That's right, I competed in six shows in 2013 as 100% vegetarian- so it IS possible. I didn't get sick (very likely when you are competing as you push your body past its limits and get very lean). I stopped breaking out. I also saw a decrease in muscle size. I was very tired (combined with a lack of animal protein and competing). I also felt deflated. I had a hard time getting all the nutrients that I was lacking, I'm not saying that it's impossible as a vegetarian to get all of the nutrients needed but for me- I was not absorbing vitamins like I needed to be any longer (notably, iron).

I went into my 2013 "off" season small. And deflated. And tired. And hardly any muscle mass (which was "the look" for bikini 3 years ago- very different today but I no longer compete and that's a different topic). I was wrestling with the idea of adding fish back into my diet because I knew that in order to continue on my fitness journey, I personally couldn't live off of beans and tofu and boca burgers. In January of 2014, I had my first bite of "ethically" raised fish. My first taste of meat in over 500 days. It. Was. Hard. It sat in my kitchen on a plate and I stared at it for over an hour. I cried. I balled. I knew what that fish had went through, I knew it's entire life was meant to feed me. It's entire life was created to be killed. I'm pretty sure I threw up that night after eating 1/3 of it. Slowly but surely, I added fish back in, day by day and bite by bite. It tore me up because of my deep conviction against eating slaughtered animals. I was selfish. Eating an animal for my own personal gains, literally.

For two months I went back and forth between pescatarian and vegetarian. Slowly adding eggs back in as well even though eggs are pretty gross too when you really look at the mass producing egg industry. When I decided to start prepping again in February, I knew I needed a small amount of fish protein on my diet. I did my best to do research on companies, buy local, and buy as organic as possible- because, let's be honest- meat at the big chain grocery stores are pumped with hormones, antibiotics, steroids, and live under extremely stressful living situations (which means you are going to eat their cortisol too).

When I met Josh at the Arnold in 2014, we were sitting at the food court in the convention center and I remember telling him that I don't eat any meat except fish. And I will never forget the look on his face (at this point I did not know he was a hunter). Conversely, I know Josh will never forget the look on my face when he told me that he was a hunter. Mind you- up to this point, I hated hunters. I hated that they took pictures with dead deer with the bloody tongue hanging out, I thought they were all hilly billy red necks who shot up the forest, I thought they left the animals for dead, I thought they were murders. I was ignorant. I was purely uneducated when it came to hunting. I was close minded and I was so turned off by the fact that Josh hunted that I was unsure if I wanted anything to do with him (mind you, he thought the same thing about me not eating meat).

So what did he do? Instead of getting frustrated with me or let his emotions get in the way, he EDUCATED me on conservation. He educated me on what hunters do with the animal after they harvest it. He told me story after story about how being in the woods isn't always about the kill itself, it's about appreciating the beauty of everything that God created.

Here's some pretty mind blowing stats that really slapped me in the face with reality:
Here are the numbers, according to the U.S. Fish and Wildlife Service, the International Association of Fish and Wildlife Agencies, and other public sources:
** $746 million — Annual amount of money spent by hunters in the United States on licenses and public land access fees alone. Sportsmen’s licensing revenues account for more than half of all funding for state natural resource agencies
** $300 million — Additional monies contributed to wildlife conservation every year by the more than 10,000 private hunting-advocate organizations, like the National Wild Turkey Federation, Ducks Unlimited, and the Rocky Mountain Elk Foundation
** $4.2 billion — Amount of money sportsmen have contributed to conservation through a 10% federal excise taxes on firearms, ammunition, and gear since the 1937 Pittman-Robertson Act established the tax. Millions of acres of public-use land has been purchased, preserved, and maintained with this money.
(source: http://dailyreckoning.com/right-to-hunt-vs-animal-rights/)
Not to mention, hunters (through the funds mentioned above) provide more than 500,000 jobs across America. The funding money results in conservation for hunted and non-hunted animals. The funding money provides parks, and trails, and public land preservation. I am not here to bash PETA or any animal rights groups but do you know what they do with their money since they are a non profit? Ads, TV time, etc. Guess how much land they preserve each year? ZERO acres. 
Hunters (not poachers) harvest animals to feed their families. In my mind, I was getting away from eating meat because 1- the animals were living to be killed and 2- they were pumped with more chemicals than a pharmacy counter. But guess what harvesting an animal provides? It gives the hunter the opportunity to fill their freezer with the most organic meat you can find from an animal that lived an amazing life provided. That animal lived its life to the fullest. The ancient native americans believe that eating an animal you harvest will be with you forever because that protein is used to repair your own muscles- making you one with the animal. For me, that was a no brainer when it came to hunting. 
The fact that pushed me over the edge: I am an animal lover. That's right- I LOVE ANIMALS. I volunteer at a humane society, I rescued my cat Tom, I am OBSESSED with animals. What does hunting allow me to do? It allows me to get within yards of many animals, 99% of which I am not hunting- simply observing. But guess what? Without hunters, many animals (such as the whitetail) would become over populated and sick. 
Let's simply use deer for this example. Herds of deer co-exist. However, what happens if a male becomes too dominant? Food is limited and if there are too many deer in that area, guess who could end up killing/hooving fawns? That's right- the mature buck. He will run younger bucks away and into a new location- hence car accidents when deer are trying to cross the road. He will run smaller fawns and does off food sources. He will also breed as many does as possible, in time, this results in in-breeding and yes, it's a problem for animals too. 
Additionally, a herd that is too large will contract diseases much quicker. Common diseases in deer populations include blue tongue and CWD (chronic wasting disease). CWD for example is like alzheimer's for deer. They forget to eat, they forget how to walk, they forget how to defend. Coyotes will literally eat deer alive from the back up and the deer are too weak to get away. Mother nature can be pretty cruel sometimes. 
Speaking of car accidents, there are over 1.5 million deer related car accidents reported annually (on average), resulting in over $1 billion in damages with 200 fatalities. Guess why deer are crossing the road- it's usually to find new food sources because mature deer are over-dominant. 
Hunters not only do their best to harvest the largest and most dominant deer in the area but they also do their part in harvesting large infertile does as well. Venison is extremely lean and fills the freezer for us (family of 2) for 6 months. Additionally, hunters donate over 12 million meals annually (one pound of venison can feed four to five people) (http://www.nssf.org/huntersfeed/). 

Which brings me to my final point- why do we bow hunt? To me, bow hunting is extremely challenging and provides the most gratitude and sense of accomplish compared to gun hunting (personal opinion, I am not anti-guns). Archery in itself is a beautiful sport and practicing is very rewarding. 

Was harvesting my first animal difficult? Yes. Was harvesting my second animal difficult? Yes. I think you get where I am going with this. To watch an animal die is not something we get off to. When I killed my first turkey last year with my bow, I balled my eyes out because I appreciated the animal so much. My first buck? Oh my gosh was I an absolute train wreck. I cried for at least an hour but if I hadn't harvested that deer, he would have died for nothing- either hit by a car or eaten by buzzards and coyotes. I now get to live forever knowing that that deer has become one with me- and he looks amazing on our wall. I get to relive the memory for the rest of my life and the feeling of taking the deer with my bow is something I will never forget. 

Josh and I now get to travel the country and the world hunting. Exploring new places and meeting the most amazing people in various hunting camps. The stories are endless, the passion can't be measured, and the incredible connections that you obtain with everyone you meet in this industry is unlike anything I have ever experienced. Guess what? In the fitness industry- everyone is out to protect themselves. In the hunting industry, getting to tell a story of your own is just as enjoyable as hearing someone else tell a story of their own and showing you pictures of the animals they have harvested. The support for one another is truly something that I have never seen before. 

This was not meant to be an apology for hunting. I will never apologize for being a hunter. What my full intention for this blog post was to simply educate and provide a background to where I started because I was so ignorant when it come to all things hunting. I truly hope that everyone reading this has a new found view on hunting. For me, making the switch to eating organic meat that I harvested with a bow, practicing conservation, experiencing hours and hours appreciating nature, donating meals, filling my own freezer, and spending time with my husband... Doesn't get much better than that.

PS-Josh and I donated over 3,000 meals in 2014 alone and we plan to beat that this year. 

"Of all the paths you take in life, make sure a few of them are dirt"

Saturday, May 16, 2015

Carb Cycling 101

A lot of people ask me if it's possible to gain strength and size while losing body fat and the answer is YES- it's called carb cycling.

Carb cycling is just that- you cycle high and low carb days depending on your goals and activity level (current and desired). The number of each high or low carb days depends on a lot of factors but mainly your starting point, where you want to be, activity level, etc

High carb days allow our metabolism to rev up, while the low carb days help keep your insulin levels low enough to burn fat while maintaining muscle (source: muscleandfitness.com)

"Think of the high carb days as adding fuel to your calorie burning fire. And on the low carb days, your body will burn fat instead of the usual carbohydrates. This combination allows for maximum fat burning while maintaining muscle.


Not all carbs are created equal. There are good carbs (complex carbs which cause a slower change in blood glucose levels) and bad carbs (simple carbs which cause spikes in blood glucose levels). Foods such as donuts, candy and french fries are all bad choices and have no place in any diet. You want your carbs to come from vegetables, whole grains, legumes, fruits, and whole oats." (muscleandfitness.com)
On low carb days, you should replace your carb calories with good fats: almonds, avocados, etc.
If you are interested in a carb cycling meal plan, please email me for rates: sarahbowmar.blogspot.com

Below please find a really helpful graphic on good v bad carbs


Monday, April 6, 2015

Fit v Healthy: BioPhotonic Scanner

A lot of people assume that simply because someone is fit, they are healthy- and vise versa- if someone is not fit, they are not healthy. This could not be further from the truth. A LOT of "fit" people are extremely unhealthy due to this demanding lifestyle and only putting supplements in their bodies to fuel their muscles instead of looking at the bigger picture and eating to fuel their body, organs, internal functional systems, etc.

Josh and I invest into our bodies and the results speak for themselves. Do we take products specifically for strength and muscle growth/repair? Yes- that's our natural science creation line: http://naturalsciencecreation.com/.

However, for the rest of our body, we need to supplement to aid in the gaps that our diet is lacking in compared to what our body actually needs.

There are a lot of misconceptions when it comes to supplements- supplements are not a bad thing at all. Many of us live in areas where we can't grow our own veggies or raise our own animals for meat so we have to resort to the stores (which aren't the most ethical when it comes to GMOs, hormones, etc, etc). The "food" we are buying is so laced with chemicals and additives that it makes you question if you are absorbing more chemicals or nutrients. 

The supplement industry is also a shady MF too. If a company has a large social media following, they could be selling turds wrapped in a pretty wrapper and everyone will buy and try because their "idols" are being paid to promote products. I get it- trust me, we are all jaded from investing hundreds or thousands into products that don't work or don't give us the results that we want. This is why researching the results and reviews on companies and products is vital prior to purchasing. 

Which brings me to the scanner- if we can't eat the food we should and if the supplement company is shady, how do we get what we need if we can't get it from food and if we don't know if the supplements we are taking actually work?

The BioPhotonic scanner from Pharmanex is the only one like it in the world with a ton of patents and patents pending. The scanner details can be found below:






































Once you have received your scan score- what does it mean? The scale is from 0 - 50,000 and you can score higher than the 50,000 (I scored 76,000 this morning and Josh scored 77,000). By scanning, you will be aware of the antioxidant levels in your body and you will know what you need to do with your own diet and supplement schedule to increase your scan score.

What products actually work? Great questions. There are many different products that are scanner certified aka if you scan, take the products, and your score doesn't improve- you get your money back. Here's a list of scanner certified products from Pharmanex: https://www.nuskin.com/content/nuskin/en_US/products/pharmanex/scs_certified_products.html 

Need more proof? Here's a clip from Dr. Oz when he featured the scanner on his show:
https://www.youtube.com/watch?v=HStHwvdgG_w

Next steps:
1- get scanned! If you live in columbus, we can schedule a time and you can use our scanner! email: sarahbakian@gmail.com. If you don't live in columbus, locate a scanner operator here: https://www.nuskin.com/content/nuskin/en_US/products/pharmanex/scanner/how_do_i_get_scanned.html
2- once you are scanned, use our sponsoring ID to order products ID: US00410353
3- if you simply want to order products, shoot me an email and i can give you access to wholesale pricing too!

Friday, February 27, 2015

You Want To Tone? Are You A Printer?

Very few things grind my gears. The most frustrating and painful thing that grinds them the most is the word "tone" to describe a woman in the fitness industry. We are not printers. We are muscular human beings.

The word "tone" when used to reference a muscular female literally means developed muscle with low body fat AKA a sexy, sculpted, strong, goddess. Not some limpy, wet noodle female who does air squats to infinity. You should NEVER lift something that weighs less than your purse. Think about it.

Magazines, fitness programs, nutrition plans, etc are all playing into the misconception of "tone" and perpetuating the idiocracy even further.

LADIES, this "tone" look that you want basically means you need to lift more than a 5lb dumbbell, you need to get over your fear of protein powder making you fat, and you need to f***ing push yourself at the gym with the weights. You need to meal prep so that you aren't binging at work on the platter of cookies that the receptionist brings every friday afternoon.

Let's recap.

1. Toning is for printers.
2. You are not a printer. If you are a printer, how are you reading this?

If you want to achieve the goddess look, you need to:
1. Have patience, rome wasn't built in a day and if you are 25 and you have never lifted a day in your life, you won't be ripped in 3 weeks. It took you 25 years to get where you are, have patience grasshopper
2. Lift as heavy as you can while keeping proper form. Our muscles only develop when we push them past their current limitations... So flinging around 3lb pink dumbbells for 10 sets of 100 reps with poopy form won't do much for you.
3. Meal planning. I hate the word "diet" because of the negative connotation that comes along with it. You need to feed the muscles and starve the fat. Decreased your overall body fat percentage to reveal the muscle you are working so hard in the gym to build.
4. Proper supplements, and no I am not talking about steroids. You can achieve beautiful muscle definition without loading yourself up with test

Next Steps:
1. Either hire a coach (me me me!) or conduct your own research and certifications to become knowledgeable to write your own meal and workout programs
2. YouTube is an amazing source if you have a question about your form!
3. Plan plan plan! Fail to plan, plan to fail.

If you are interested in my rates, scroll down a few posts and you will find them!

Fitness/Health Travel Guide- Order Now!

Traveling can be extremely taxing on our body! But it shouldn't hinder your progress!

This 16 page travel package includes:

Travel Prep Tips
Know Before You Go
Traveling Essentials Guide
How To Prep Food
TSA Approved/Not Approved Guide
Travel Supplement Guide
How To Eat At Restaurants
Hotel Buffet Tips
Hotel Gym Workout Routines
Hotel Room Workout Routines (without weights)
Hotel Cardio Routines
And Lots More Tips!!!

This guide is VITAL to travel. After our wedding, we went on an 8 day cruise and then traveled to Texas, San Diego, and Utah all within a month and I did not gain a single pound or percent of body fat.

Cost: $80

Once you order via the paypal button below, please send an email to sarahbowmarfit@gmail.com with your paypal reference number.




Thursday, February 19, 2015

How To Build A Killer Workout Program

How To Build A Killer Workout Program

The best part about the internet- there are endless free resources for fitness. The bad thing about the internet- there are endless free resources for fitness. There are a lot of amazing pieces on fitness and health and working out and losing weight and what to eat and what not to eat and supplements and water and sleep and rest and gyms and cardio and everything. Guess what- all that stuff is confusing SO I have created the only how-to workout builder guide that you will ever need.

This is a generic plan. If you would rather have me do all the work for you- please checkout bowmarfitness.com for meal and training plans that will take the guess work out of everything


Step 1- Determine Your Fitness Goals
Your goals need to be specific, measurable, and timely. Your goal also needs to have actionable items that you can follow to hit your goal. 

Bad Goal: I want to lose weight by going to the gym. 
Good Goal: I am currently 25% body fat. I want to lose 1% of body fat each week until I am 18% body fat, this should take me 6-10 weeks (taking a plateau into account and a plan adjustment). I will achieve this goal by hiring a meal prep coach to write a customized nutrition plan for me, I will prep all of my meals, I will lift 5 times a week and I will do cardio 3-4 times a week until I hit my goal. Additionally, I will drink at least 1 gallon of water a day and take all of my supplements recommended each day. 

Step 2- Take Measurements

In order to know what works and what doesn’t, you need to measure. You need to measure a lot. And you need to measure two times a month. 
Measurements to take:
Weight
Body Fat Percentage
Neck (in inches):
Chest (in inches):
Biceps (in inches):
Waist (in inches):
Hips (in inches):
Thighs (in inches):
Calves (in inches):

Make sure to measure everything RELAXED and RECORD all numbers into an excel spreadsheet for tracking. Create columns for check in 1, 2, 3, etc

Step 2.5- Determine if what you are doing right now is working or not. If it is working- then just keep doing it and make sure you are measuring. If it is not working, keep reading. 

Step 3- Make A Workout Plan

If you know that you want to lift 5 times a week, you know how many days you have to work with for your lifting plan. I highly recommend focusing on muscle groups in groups of 1 or 2 to truly focus on ripping the muscle fibers and then allowing enough rest days in between lifting that same group again for the fibers to repair bigger and stronger. If you have a general goal such as to lose body fat, then follow a program like this:
Day 1- Shoulders
Day 2- Legs
Day 3- Back
Day 4- Chest and Abs
Day 5- Arms and Glutes
Day 6- Rest
Day 7- Rest 
Cardio would need to be done 4 times to hit your goal and that can either be done at the same time as lifting (make sure you do cardio second), do fasted cardio, and/or do cardio on rest days. 

If you want to grow your shoulders, for example, follow a program like this:
Day 1- Shoulders
Day 2- Legs
Day 3- Back and Arms
Day 4- Shoulders
Day 5- Chest and Abs
Day 6- Rest
Day 7- Rest

Step 4- Determine the exercises and the sets/reps
KISS- keep it simple stupid
Yes, I post some kinda crazy workouts on instagram (@sarah_bowmar) that a lot of people have never seen before but I HAVE BEEN LIFTING FOR YEARS AND SO HAS MY HUSBAND, WE HAVE AN ARSENAL OF WORKOUTS. If you are new to lifting, stick to the below:
Quads- Squats, Lunges, Box Jumps
Glutes and Hamstrings- Hip Raises, Deadlifts, Good Mornings, Step Ups
Push (chest, shoulders, and triceps)- overhead press, bench press, dumbbell press on incline, push ups, dips
Pull (back, biceps, and forearms)- chin ups, pull up, inverse body weight rows, dumbbell rows
Core- plans, mountain climbers, hanging leg raises

For sets, I recommend doing 3-5 sets per exercise. Keep your toal workout numbers of sets for all exercises 15-25 set range AKA pick 4-5 exercises of 4 sets = 16 - 20 sets for your whole workout.
For reps, if you are looking to burn fat while building muscle (everyone’s dream), keep your reps per set to the 8-15 range. If you can do more than 15 without much of a challenge, it’s not difficult enough for you. 

Step 5- MEASURE
Measure every 2 weeks. If you notice things aren’t working- change them. Never try to fix something that isn’t broken. 

TOTAL TIME
You should not be lifting anymore than 45-55 minutes per day (there is another blog post about why this is lower in the my blog- just keep scrolling)


Again, this is a GENERAL PLAN. If you need a full proof plan to take the guess work out of everything- checkout bowmarfitness.com

Monday, January 5, 2015

IIFYM- If It Fits Your Mental Stability

Rant time.

This whole IIFYM "diet" is a scam. Why? Because EVERYTHING has macros. Surprised? Don't be- a lot of people don't realize EVERY SINGLE HUMAN is on a macro diet. Some people just don't choose to count them or "fit" them into anything.

What are macros? Calories, carbs, fats, and proteins. That's right, you guessed it, EVERY SINGLE FOOD ON THIS PLANET has a macro count. All foods also have a micro count (fiber, vitamins, minerals, phytonutrients, etc).

If you have been following my blog for awhile or decided to go on a stalker rampage and read every single post in one evening (hats off to you, i'm sure you were entertained), then you have probably read my clean eating v macro debate.

Clean eating is also a scam but that's in another post so search in the little handy search bar above to find it.

I think the macro approach to eating is GREAT because it gives you a goal to hit. I think the macro approach to eating is AWFUL because it gives you a goal to hit. In short, if you plug your height and weight, activity level, and goal into a generic online calc, it will spit out that you need, for example, 1700 calories, 206 carbs, 115 protein, 46 fat, and 23-29 fiber. Why is this bad? Nutrient dense food (aka lean protein, rice, oatmeal, green veggies, etc) fill you up a lot faster because they are filled with nutrients with lower calories, relatively speaking. Calorie dense foods (such as processed foods, baked goods, etc) will give you a quick feeling of satisfaction but are not good for your overall health.

My point, I'm getting there: if you eat 1700 calories of nutrient dense foods, it will look drastically different than eating 1700 calories of calorie dense foods. A lot of people who follow the IIFYM approach will eat nutrient dense foods until they hit their goals and then if they have extra macros to fill, they will fill those with calorie dense foods. This is not bad in moderation but if you follow IIFYM, you're almost forced to log EVERY SINGLE THING that goes into your mouth. Why? Because how else will you know how many cups of cereal you can have right before bed if you don't log everything. This sets a lot of people for obsession with counting calories and numbers.

For my meal plans, I believe in a carb cycling approach (it's what I do as well), because it keeps your body guessing and allows for fat loss with muscle preservation. But guess what- there are still macros attached to those foods. There are macros attached to the foods you're eating right now whether you count them or not.

If IIFYM has worked for you, then great, keep doing it. I personally have noticed an immense difference in my body composition when following carb cycling and my clients also see amazing results.

Also, as mentioned above, processed and junk foods are NOT BAD in moderation. I have a blog post on here somewhere about poptarts post workout if you're bulking. I am in no way trying to contradict myself. Again, all I am stating is that there are macros attached to all foods whether you choose to count them or not. Follow whatever style works for you, macros, clean eating, paleo, vegetarian, GF, carb cycling, shoving your face with unicorn meat, WHATEVER WORKS FOR YOU. Just don't do something because it's the "current fad" without doing some research first.

Friday, January 2, 2015

Different Kinds of Cardio

I seemed to have sparked a national debate when I posted that I am doing steady state cardio right now to tighten up for my honeymoon. To prevent any unnecessary cardio queen hernias, I decided to write a blog post describing the two basic different types of the nasty c-word and when each type is best suited for your goals. Enjoy.

LISS- Low Intensity Steady State
This is what Josh and I are currently doing. Why?!?!?!?!? LISS (we do 45 minutes 4-5 times a week) is best for competitive bodybuilders who primary concern is building as much muscle as possible #GAINZ
Many, and I mean many, bodybuilders will simply walk on the highest incline on the treadmill at a moderate speed for their cardio duration to avoid any possible muscle loss. Your target heart rate should be around 135 bpm (beats per minute) aka the holy grail of the fat burning zone (bpm will vary by person, should be 65% of max heart rate). If you need help calculating what yours should be, here's a great calc: http://www.wikihow.com/Calculate-Your-Target-Heart-Rate
The holy grail zone occurs when you work your #HotBod at 65% of max heart rate. Science time: your body is working hard enough to burn fat but not too #BeastMode that it switches to sugar for energy. People often associate distance runners with steady state and having a very very very thin body type but they often forget that these distance runners are running for much longer than 45 minutes a few times per week.

HIIT- High Intensity Interval Training
HIIT cardio combines short bursts of energy and then recovery periods. A typical HIIT workout is 20-30 seconds of sprints and 1-2 minutes of recovery and that cycle is repeated for 25-35 minutes. This will spike your heart rate WAY past the fat burning zone mentioned above and will top the scale at your maximum heart rate. It will then come back down to a recovery rate and then go right back up when you start your next sprint.
You will burn a boat load of calories doing HIIT if done properly- it is hard AF. It's also way less boring that LISS. HIIT is best for those who have a lot of fat to burn as you will burn calories for up to 48 hours post-HIIT demolition due to EPOC (excess post-exercise oxygen consumption). If you would like to learn more about EPOC, there are lots and lots and lots and lots of articles- pretty interesting stuff!


PLEASE keep in mind, nobody ever got fat doing sprints. You WILL burn fat in the different types of cardio and any cardio is better than no cardio- keep that heart healthy! Right now I am trying to keep my glutes as full as possible while shrinking this waist- thank you LISS!