Tuesday, December 20, 2016

No Bake Protein Cookies

Happy holidays everyone! This year, santa will get some of my protein no bake cookies- he has packed on a few lbs over the years and needs to make some gains! So, protein cookies it is!

The recipe is super simple and I filmed it as well for youtube.com/bowmarfitness

3 scoops chocolate protein powder, I used: https://bowmarfitness.com/product/chocolate-protein-powder/
1 cup PB2 or BEFit peanut butter powder
1 TBSP peanut butter
1 cup raw oats


In a pot, add peanut butter powder and add enough water to make a semi-runny consistency. Turn on heat. Add peanut butter. Melt together, Remove from heat. Add protein powder and stir. Add oats and stir.

Spoon onto a cookie sheet and freeze for 30 minutes. That's it!

Yields: 9

Monday, March 21, 2016

Let's Address The Elephant In The Room

As many of you may know- Josh and I are headed to New Zealand in a few days and then we will be in South Africa for two weeks after that (we have house sitters, do don't try to rob us- please and thanks).

Due to recent events, whenever I mention that we are going to Africa, people kind of freak out. And I know what they are thinking:
"Oh my gosh, is she really going to kill a lion"?
"Aren't elephants endangered"
"I wonder what they are going to kill over there"
"Giraffes and zebras are so cute- how could she ever think about killing them"
These questions are top of mind (I would assume), even before I mention what we are hunting. How do I know? Because I haven't even mentioned what we are hunting yet!

African animals are beautiful. They are breathtaking. Mesmerizing. The stuff of movies- literally. But then again- deer and turkey to me are just as breathtaking and beautiful. Americans have a tendency to hollywood just about everything. Thinking about the African safari, I assume, that many people envision the things they have seen on National Geographic. And while that is totally fine- there are a lot of population issues with animals, just like there are in the United States. Just because you don't see zebras at your local Starbucks- doesn't mean that somewhere in the world there isn't a zebra population issue. Being endangered in one area does not automatically mean that they are endangered in all areas!

Hunting in Africa, or anywhere in the world, means basically 3 things:
1- there is a population issue if there are tags available for the animal
2- hunters can contribute thousands, sometimes hundreds of thousands, of dollars to the conservation in terms of the tag purchase for an animal. most of the time, the animal will be killed either way- so economically it makes sense to sell a tag for the animal (that's a major source of income for a lot of African countries)
3- a controlled amount of tags are available for the area- hunters and poachers are not the same thing. In fact, hunting guides in Africa HATE poachers just as much as the next person- they are trespassing and essentially stealing from the guides (because the animals that are being poached could have been sold tags)

Hunting is conservation. There's no if, ands, or buts about it- you can't argue numbers.

That being said- will I ever have the interest to hunt a lion, cat, giraffe, elephant, rhino, zebra, etc? No. However, that does not mean that I don't realize the need for it. It does not mean that I judge others for doing so. Different strokes for different folks. As long as everything is legal and ethical- it's not my place to judge and it's not yours to judge either.

So, what will we hunting in Africa? A bunch! There's almost 300 mammals in South Africa alone! So, we will have a lot to choose from. At the top of my life is a wildebeest! Other animals include an African antelope, Hyaena, Sable, Duiker, Blesbok, etc!

We will be in camp for almost two full weeks and we will be eating game meat the entire time- all from our own hunts! After that, the meat that we don't eat, will be donated to the local villages- unfortunately we cannot take the meat home the last thing we want to do is have it go to waste! It's going to be the trip of a lifetime and I can't wait to share it with you all!

Sunday, March 20, 2016

Healthy Tuna Noodle Casserole!

OR 1 box whole wheat pasta
  • 2 cups plain yogurt (i use dairy free yogurt)
  • 1 cup almond milk
  • 1 tsp ground mustard
  • ½ tsp onion salt
  • ½ tsp celery salt
  • 1.5 cups fresh or frozen peas (no need to thaw)
  • 2 cans tuna (5 oz each) drained
  • 1/2 cup shredded cheese - I use dairy free cheese
  1. Cook pasta per instructions.
  2. In a large mixing bowl mix yogurt and milk until smooth
  3. Add in ground mustard, thyme and celery salt until blended
  4. Stir in chopped mushrooms, peas and drained tuna until mixed
  5. Drain pasta and stir with the tuna mixture
  6. Pour into greased 9×13 baking dish (I use avocado spray)
  7. Top with ½ cup shredded cheese
  8. Bake at 350 for 30 minutes

Monday, February 29, 2016

New Meal Plan System

Our new meal plan system is now available for purchase!!!!!!! 
A customized meal plan based on weight, body fat, activity, and goals (that you can edit yourself when your weight/body fat/activity changes) that will atomically update itself to include new portions and macros to hit based on your goals. This meal plan doesn't just include macros. It includes a responsive meal plan inclusive of foods and portions that are geared towards the specific stats that you enter
A build your own meal plan option
Measurement spreadsheet for recording progress
15 Minute How To Video (basically us telling you how to edit/get the most out of your meal plan
10 Minute How To Track Macros Using MyFitnessPal Video
20 Minute How To Meal Prep Video (I take you through my own personal meal prep plus tips and tricks so that it doesn't take all day)
12 Minute Hidden Calories Video (josh takes you through common pitfalls and mistakes that dieters make)
Supplement discounts
Isolator Fitness discounts
50% off membership website coupon
Two ways to purchase:
Members: log in to your membership on bowmarfitness.com and purchase the one time meal plan ($50)
The button above/below this caption to purchase the meal plan (one time fee of $100)

Once you have purchased the plan, please email hello@sarahbowmar.com (females) and bowmarfitness@gmail.com (males). Let us know if you are looking to cut, bulk, or maintain! 
We are also offering this FOR FREE to current/past clients. Simply respond to the last email communication that you and I had and let me know if you want to cut, maintain, or bulk! This includes EVERYONE who has ever used our meal plans (including challenge participants as well). We value loyalty :) 

Monday, February 8, 2016

2015/2016 Deer Season

It's February 8, 2016. And archery deer season ended yesterday. What a year it has been! If you aren't a hunter, I applaud you for keeping an open mind and reading my blog. It's never my intent to offend anyone with my hunting pictures or blogs- I simply want to educate as best I can on hunting and conservation.

If you are interested in how I started hunting, please check out this blog 

Our 2015/2016 season was... a doozy. To say the least. We live in Ohio which means we can bait pre season and during season. Majority of our hunting spots are 3 hours away so in June, we start putting out cameras and feed (mainly corn, hay, and minerals) to see what deer are in that area. It's also really neat to start putting out cameras in the summer because you get to watch the deer grow their antlers.

For almost 3 months, we drove down to our spots 3 hours away, as well as our local spots, and put out a few hundred pounds of feed each time. And just to note, majority of the deer that eat the feed, are not shot that year, or possibly ever. All states regulate how many bucks/does can be taken in each county, and it changes from year to year. The higher the population, the more one can harvest. This keeps the balance and eco system in check.

We monitor the deer on the properties that we have permission to hunt on daily. We use cameras that send pictures directly to our phones in real time, so we are constantly monitoring patterns as well as the different deer that frequent that corn pile. We typically hunt bucks first and then does once our buck tag has been filled. On our one property, we had several very large/old bucks that we were primarily targeting that we watched for months.

On opening day in September, I was up first to shoot. The smaller of the three deer that we were watching came in the first morning but it was not the deer that I wanted to take off the property- he simply wasn't old enough and the other two were much more predictable. We watched him for about 20 minutes and let him walk in hopes of the other two coming in that we were going to harvest. The next day... the farmer started logging the woods where the deer were bedding (sleeping). That spot was ruined for the year. All of the deer no longer had anywhere to bed down, so they moved. Hopefully this year, it will have created a safe haven for them and the deer that we watched for months last year, will start to show back up.

Back to the drawing boards.

Another spot that we have 3 hours away was extremely lucky because that's where Josh shot his deer last year. Guess what happens when an outsider comes in and harvests a huge deer off a local property? Word gets around quick. Guess what else happens? People get really pissed off, quick. Again, this was another spot that we were investing in (same as mentioned above, corn, cameras, monitoring, etc). We had several large, old deer that needed to be taken off the property. Over the next few months, we had poachers, trespassers, loose dogs, four wheelers, and a lovely woman who decided to LIE and post a picture saying she saw a world class deer on the property- knowing we were hunting and knowing people would poach. She stole the image off the internet, it was a deer that was on an Illinois state park- some story huh! Another spot, ruined. We even had people using our own tree stands and hunting while we were on a different spot 30 yards away.

Lucky for us, a local spot started producing some really nice deer. We have been feeding the deer for three years with nothing on camera except does, fawns, and yearling bucks. But this year- was our lucky year- two huge bucks started showing up quite often! We hunted them- HARD- for weeks. We ran into the land owner one day, the sweetest old man you will ever meet. He told us that his wife became attached to the deer and we could no longer hunt. Just our luck right.

We decided to take a break from Ohio and decided to travel to Nebraska and Illinois- the story continues- bad weather and no deer. Back to Ohio.

Thank goodness for family friends. Our friend Jimmy has a bunch of hunting permission where we hunt 3 hours away. He does an incredible job managing the deer on his properties and had one deer that was clearly injured, old, and needed to be harvested. Josh and I dropped everything we were doing and headed down to Southern Ohio. We hunted out of an old house that was built in the early 1800s and at the last ten minutes of legal shooting light, my deer (monkey tail) came in! He hung out at around 60 yards, completely covered by brush, just scoping the area. He knew something was off and never came into the corn pile. I drew back as he was walking away and he stopped in an opening about 30 yards away from me. I concentrated, pulled myself together, and released the arrow.

Most anti-hunters assume that hunters have no remorse. They assume we feel nothing when we harvest an animal. They assume we enjoy killing. They assume we are sadistic. They assume we are murderers. They assume we get off to killing. They never assume that we are actually humans with hearts, souls, and a deep love and appreciate for animals. We spend hundreds of hours in the woods. Thousands of dollars feeding deer we will never harvest. Hundreds of hours of archery practice to ensure that the animal is harvested in the quickest manner possible.

Hunters do feel sadness. We feel remorse. We feel appreciation. We feel a sense of accomplishment. We feel gratitude. We feel complete. It's hard to describe to someone who doesn't hunt that we actually love animals- especially bow hunters. We are usually within 20 yards of an animal that is bred to survive. They live their whole lives surviving and we are basically in their living room and they have no idea (most of the time). It's incredible to watch deer or turkeys interact with one another. It's incredible to watch them grow over the summer months. It's pure dedication to wake up at 3am and get ready before the sun comes up. It takes a lot of patience to sit still for hours in the blistering cold. It takes a lot of faith to keep going, despite everything that happens to you. It takes faith that it will come together.

I harvested my 2015 deer at 30 yards. He was dead within a few seconds as it was a complete heart shot. I don't say this to give you graphic images. I say this because I am going to eat meat. And if I am going to eat meat, you better believe that I am harvesting it myself.

Then why the picture smiling with a dead animal? Did you read the work we put into him? Did you read the amount of time, money, and faith we invested into this hunt? It's not that we are happy the animal is dead- that's far from the truth. We smile because it all came together. Hunting IS NOT EASY. Especially bow hunting. To get within 30 yards of an animal that has better sight, smell, hearing, senses, etc- is extremely difficult and not something many people consider. As you can see, it's not just about the harvest. It's about everything that goes into it to make it all come together.

Tuesday, February 2, 2016

I Just Started Lifting Weights and I am Gaining Weight- What Gives? Is It All Muscle?

Congratulations- you have made the decision to start lifting weights. I highly recommend everyone lift weights, even if your goal is to lose fat as well. The more muscle you have, the more calories you will burn throughout the day performing everyday activities. So there's no point in "waiting until you are at your goal weight" to start lifting because more muscle can get you to your "goal weight" faster.

Side note- your "weight" doesn't mean a whole lot. It basically shows you your relationship to the ground via gravity. If you weight yourself on  Mars- you would weigh totally different! So please, don't let this number define who you are. I weigh more right now than I ever have in my life but I am always the strongest I have ever been too. I like to use body fat percentage as well as inches to determine progress. Taking pictures twice a week is always a great way to track progress.

But I digress- the question that I receive a lot (and I was curious too when I first started lifting): I am new to training, I am trying to lose weight, and even with the extra time in the gym- I am gaining weight. What gives!!!!

This is a pretty loaded question so bear with me!

Depending on how much weight you have to lose, you can safely lose about 1-2 pounds a week (obviously there's a bell curve and you will plateau at some point) or you could lose about .25 - .5% body fat per week (again, bell curve still applies). That being said, a woman can NATURALLY gain UP TO 1 pound of muscle PER MONTH (on average) if her training is on point.

So you can basically lose 16 times as much weight in a month compared to how much weight in muscle you could gain in the same amount of time (again, up to a certain point this will level out).

Let's say Tina is 30% body fat, 5'3, 145 pounds and she is beginning to train (cardio and weights). Tina isn't really tracking the food that she is eating but she is eating "clean". Without knowing if Tina is eating in a deficit or surplus, we have no way of knowing if she is eating too much or the right amount to achieve her goal of weight loss (caloric deficit). As mentioned in pervious blogs, you can eat clean and still gain weight if you are eating in a calorie surplus. Tina probably has the notion that because she is training, she can eat more so she is more than likely eating in a calorie surplus. Tina doesn't see a change on the scale or she is gaining weight and attributes it to muscle gains. While Tina  may be gaining muscle weight, she should be losing more in fat than she is gaining in muscle. Also note, the human body fluctuate up to 5 pounds a day- which is yet another reason why the scale is not a good measure of progress. Take your body fat every 2 weeks along with pictures and inches.

As another side note- IT IS POSSIBLE that if you don't have much weight to lose to begin with, you could be gaining mainly muscle. The only way to know is to take your body fat. If your weight increases but body fat stays the same- you're gaining muscle

The BEST WAY to ensure that you are on track to hit your fitness goals is to track, track, track, track, track. You need to have a general idea of how many calories you are consuming. There's no other way to know if you are on the right path or not.

I highly recommend logging your food for two weeks (either electronically or just writing it down). Tally your total calories, fats, proteins, carbs, and fiber. FOR TWO WEEKS. EVERYTHING THAT GOES IN YOUR MOUTH MUST BE LOGGED. Once you have a general average of what you are eating, then the real fun starts. I am not a huge fan of logging your food every single day- to me, it's a mental prison and I developed a pretty nasty eating disorder from it (again, if it works for you- keep doing it). I recommend determining your BMR and TDEE to figure out what you should be eating in order to lose weight, gain weight, or maintain weight (depending on your goal). Once you know the total calories and macros you should be eating, I recommend writing your meal plan for the week or month (inclusive of foods and portions) and tally ONCE and then just follow that for the duration of whatever you wrote it for. That's what Josh and I do.

Wow this kind of took a weird turn but I really hope the information is useful!

If you would like to work together, my meal plan rates are on sarahbowmar.com/packages for females and for males: bowmarfitness.blogspot.com.

Monday, February 1, 2016

Will Protein Powder Make Me Fat?

Ladies, ladies, ladies, ladies, ladies.

Can you stop asking this question?

Sarah Bowmar Non Sugar Coated Answer:
NO!!!!!! Ok, well maybe. Ok, there is not a single food on this planet that will make you fat. How? It's not about WHAT you eat, it's about HOW MUCH you eat. I could write you a twinkie diet and you could lose fat if you are eating less than you burn- not the most ideal situation and you definitely wouldn't be healthy doing it- but it can be done.


You could literally get fat off broccoli if you are eating more calories than you burn. Silly, right?

Protein powder won't make you bulky. Protein powder won't make you fat. Protein powder is a GREAT WAY to supplement additional protein into your diet instead of eating a chicken breast or another can of tuna. But again, you will gain weight from ANYTHING if you are eating more calories than you burn.

So please, drink a protein shake for me

Monday, January 18, 2016

How To Save Money, And Calories, In Vegas (And Anywhere)!

Josh and I are headed to Vegas for the third time together! If you have ever been, or if you're thinking of going, the food can be quite expensive. Not to mention- it takes quite a bit of time to walk to new restaurants, taxi, etc etc. A "cheap" meal in Vegas would be around $10/person and that's at something like McDonalds (gross). If you are in Vegas for a three day weekend and are planning to eat out for 3 meals a day, you should budget about $200 a day for food alone, and that's on the very modest end.

If you are planning a trip to Vegas, PLEASE, fully enjoy yourself. Find 1 or 2 places per day that you want to try.

You should ENJOY your time, Vegas has some of the most amazing restaurants and buffets in the world- but don't let that ruin your waistline or your wallet. Budget for 1-2 meals a day, max, to enjoy out.

Here's some tips on saving money and saving calories:
1: plan before you go! the night before we leave for Vegas, or any trip, we go to the store to stock up on protein bars. One bar at the store at home is about $2 and counts as an entire meal for us (a lot better than $30/person plus a taxi ride plus an hour of time in Vegas)
2: bring protein powder. you can get a ton of things through TSA- including protein powder. we usually bring about 2 scoops per person per day that we are traveling- plus, it's great for post workout meals and a lot lighter than bringing pre-made protein drinks
3: make sure you pack all of your supplements, especially your greens. the supplements that we use can be found on bowmarfitness.com
4: make sure you bring/pack your ISO bag if you plan to pre make meals and bring them with you, again, you can get all food (other than things like peanut butter) through a carry on bag. use sarah for 10% off on isolatorfitness.com
5: bring an empty gallon jug to fill up water with, even water in Vegas is expensive and there's no point in wasting money if you don't have to!

Wednesday, January 13, 2016

I Don't Get It- You Love Your Cats And You Hunt. Why Do You Love One But Hunt Another?

It's true. I, Sarah Bowmar, am a CRAZY cat lady. There's no shame in my game. I really really really love my cats. And I rescued them both. And I have spent thousands of dollars on them to keep them in the best health and shape possible. I also do my part with population control by spay and neutering my pets. That being said, I am also a hunter.

For many, it's not hard to comprehend that wild game such as turkeys and deer are much different than a house cat. However, I still get asked quite often how it's possible for me to love my pets so much but also hunt.

If anything, I believe hunting shows that you have a greater compassion for animals than someone who buys their meat at the store (don't get butt hurt, it's my blog and I am allowed to have my opinion). Too often, I feel that many people who go to the store to buy their meat are completely detached from the fact that an animal had to die for that meat to get there. Regardless of who killed it, it was alive and now it is on a shiskabob. Many times, animals are not treated the best if they are slaughter animals (if you want more details, you can watch Earthlings on YouTube). For me, hunting ensures that I know where my food is coming from and I know that it lived a life like it was meant to.

That being said, one of the many reasons that we hunt is for population control. If there are tags or permits for an animal, that means the population in that area is too high- there's no ifs, ands, or buts about it. Part of the billions of dollars hunters contribute each year towards conservation goes to the study of areas including the wildlife population. Some years we get to harvest five deer and some years we get to harvest two. Each county is different based on these studies. So again, if there are tags or permits- it means that the population in that area is out of whack.

Do I believe that the population for stray dogs and cats is out of whack? I sure do. But I sure as hell won't kill something unless I am going to eat it. They have catch/release programs for stray dogs and cats if they are a problem in your area. You can't really spay a deer and let it loose. Plus, they taste really good.

And one last thing- I think a lot of anti-hunters have a misconception of the love that hunters have for animals. Plus- the respect. If i can get into bow range of a deer and am fortune enough to harvest is, you better believe I will be more grateful for that deer for the months to come than someone who just goes to the store to buy their meat. I cry EVERY SINGLE TIME I harvest an animal. And not in sadness but in true respect for the beautiful creature that God has allowed me to harvest.

In summary, my house cats are mine. They are my pets. They are not over populated in my home. I will not eat them. I will eat a deer. It does not mean that I respect the deer any less.

Should I Lift or Do Cardio First?

If you are wondering this- trust me, you are not alone. This has to be one of my most top asked questions which is what warranted the need for this blog post!

Again, this is all my opinion. If what you do works better for you- then keep doing it.

In an ideal world, splitting cardio and weights would be best. Fasted cardio in the morning and then lift in the evening. If you're like Josh and me, we don't have the time to go to the gym twice a day plus we live over 20 minutes away from the gym- going twice is just not feasible.

We like to lift weights first. There are three main reasons:
1: We like to use our strength for our workouts. Your body only has so much testosterone and strength and we like to capitalize on what we have and get the most out of our lifts
2: We use a pre workout. Using a pre workout before you do cardio is NOT ideal so it would make the most sense to lift FIRST and utilize your pre workout
3: We become sweat swamps during cardio. I personally really care for my skin and don't want to break out nor do I want to lift with swamp butt and be dripping in sweat for 45 minutes while I lift

I really hope this clears up why we choose to lift before we do cardio- it's not rocket science!

Monday, January 4, 2016

Antelope Stew

This stew is packed full of protein, nutrients, veggies, and carbs- a bodybuilder's dream!

If you don't have access to antelope, venison, elk, etc- you can always use turkey or bison or lean beef. It's up to you!

In our household, we only eat meat we have harvested ourselves. It's the most organic meat on the planet!

2-3 Antelope Backstraps (or tenderloins)
2 White Onions- Diced
2 Cups Water
2 Cans Diced Tomates
2 Cans French Cut Green Beans
1 Can Corn
2 Sweet Potatoes- Diced
2 Cans Baby Tomatoes
Garlic Powder
Salt and Pepper

In a crock pot, add backstraps, onions, and water. Cook on high for 3-4 hours of low 6-8 hours. Once the meat becomes brown, slice and put back in the crock pot. Add a dash of garlic powder and salt and pepper to taste.

On the stovetop, once the crock pot time is over, add tomatoes, sweet potatoes, and crock pot mix to a large pot. Turn on medium heat. After 20 minutes, add green beans, carrots, and corn. If you're using regular potatoes- do this after an hour. Let simmer on medium for ten mounts. No extra spices are needed.