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, February 9, 2015

Sarah Bowmar Consultation Rates

Below please find my current online coaching offerings. I am ISSA certified in fitness nutrition, have helped over 1,500 clients achieve their goals, and will even give you full access to me (via my phone number) once you are a client. Too many "insta-trainers" take your money and never talk to you again once they send you their generic meal plan. I am far from those other coaches. Give me the honor of being your coach! Check out some client transformations below.


Online Coaching
1 Month Plan: $200 customized meal plan tailored to your specific goals. Each day consists of 18 different meal options plus coaching (meal timing questions, supplement help, etc). A lifting program with workouts (inclusive of exercise, reps, and sets per day) with videos of each exercise. A HIIT cardio program is also provided.

2 Month Plan: $350 with an updated meal plan when your goal weight has been hit (inclusive of the details above in the 1 Month Plan)

6 Month Plan: $400 with an updated meal plan when your goal weight has been hit (inclusive of the details above in the 1 Month Plan)

Meal Plan ONLY: $90- six week plan (customized meal plan tailored to your specific goals. Each day consists of 18 different meal options plus coaching (meal timing questions, supplement help, etc).

I can do a payment plan for the 2 and 6 Month plan (if you need a payment plan, please email me and i will send you 2 equal invoices. The entire plan will be sent to you once both payments have been made).

EACH OPTION includes check ins every 2 weeks, unlimited coaching access to me, wholesale pricing on supplements, and unlimited support.

Next Steps:
Purchase the option you desire. Once payment has been made, email me the following (sarahbakian@gmail.com):
Age
Sex
Height
Weight
Food allergies
Body Fat percentage (if known)
Goal (fat loss, muscle gain, or both)
Option purchased
Who referred you/how did you hear about my program

FAQs:
I can construct vegan/vegetarian meal plans.
A gym is not required but you will need at least dumbbells at home. Please denote this.
You need to be at least 18 years old.
Anyone around the world can participate as this is online training only.
All prices are the ONLY thing you will pay, the prices listed above are not monthly or entry fees or anything- it's the total price of the package (minus supplements but those are never required).
THIS IS NOT COMPETITION PREP PRICING-  I am not accepting competition prep clients at the moment.
All sales are final. Once you purchase this plan and send your stats, I begin your program. As time is invested on the front end, no refunds will be provided.
Alterations to diet and workout plans will be made as necessary throughout the course of working together.


Online Coaching






Recent Client Testimonials:










Friday, February 6, 2015

Glute Program


What the plan includes:

  • 1 Month Glute Workout Program (this can be used indefinitely if you want, I will be releasing a 2.0 version later in the year with all new workouts)
  • 2 Glute Workout Programs per Week
  • Recommended Supplements to Aid in Health and Vitality and Set Your Body up to Grow That Booty
  • Private YouTube Link that Includes ALL Workouts for both the home and gym programs
    • only those who purchase the program will have access to the videos 

Cost: $65 for either gym only or at home only workouts. $85 for BOTH programs

Requirements:
Once you order, please email me at sbgluteprograms@gmail.com and let me know that you have paid, and provide your transaction #, and if you ordered the home only, gym only, or both programs.




Glute Programs



Here's my own personal glute transformation (2.5 years apart)