3 Tips to Help You Enjoy Post Halloween Treats WITHOUT the Guilt!

 
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I am so over seeing these images of for each piece of candy equals so many burpees or push-ups! This kind of trash is what throws some people into an obsessive thought pattern of, “Oh, I have to do an hour of cardio tomorrow because of all the candy I had today.” Listen, if you want to do burpees for candy because you haven’t been working out, that’s fine, but don’t punish yourself with them.

Today, I’m going to share with you my top 3 Do’s & Don’ts when it comes to enjoying those leftover Halloween treats.

DO: Plan for a few pieces of fun sized candy or some type of Halloween treat if you’re actually craving it (cupcake, rice krispy treat, etc). Utilize MyFitnessPal or another tracking app if you track macros and make those treats fit your goals for the day.

DON’T: Tell your kiddo you can’t have something they want to share with you because, “you’re dieting.” I literally heard a woman at the Zoo the other night tell her sweet little girl dressed as a princess this garbage. Whether you believe me or not, this type of talk has an impact on our children. There are other ways to say no, like, “Mommy is really full or I had so much candy my tummy hurts, etc”

DO: Get a 30 minute sweat session in today. Focus on a combination of full body resistance training or a larger muscle group like legs partnered with HIIT training or intervals. That calorie burn will keep your metabolism lit the rest of the day. It will also allow that extra sugar & fats to be used towards recovery instead of storage.

DON’T: Obsess about the calorie burn on your watch. These things are notoriously off and can lead to unhealthy relationships with exercise. Go to the gym, do the workout, go home.

DO: Hit your protein and water goal today. Strive to get in at least 80% of your protein for the day in by dinner time today. Same goes for water. Focusing on these 2 will help offset any cravings for going overboard in treats that you didn’t plan for.

DON’T: Starve yourself tomorrow if you blow it today. It doesn’t work. It sets you up for failure. It leaves you frustrated. Get back on macros, drink plenty of water, get in your workout.

I hope these tips were helpful! **Don’t forget the November round of The Chiseled program begins on Monday, November 12th. Register or get the program details via the link below!

 

Women’s Muscle Building Myths

THE WEIGHTLIFTING LIES YOU NEED TO IGNORE TO ACHIEVE REAL RESULTS.

Sarah Cann Training

Don’t let one of these COMMON WEIGHTLIFTING misconceptions come between you and a calorie-burning, body-sculpting workout.

After nutrition advice, there’s nothing more rampant with lies, half-truths, and downright garbage myths than weight lifting advice for women who are trying to lose body fat.

Follow any of this inaccurate advice, and you may wind up wasting time, energy, and money, or even injuring yourself.


Let me save you some time and mental energy, today I’m sharing the five most common, persistent misunderstood notions about building muscle, dropping body fat, and achieving body recomposition.  

Here’s the truth to help you build a strong, lean body.

Myth 1. You can't lose fat and build muscle at the same time.

TRUTH. You absolutely can lose fat while gaining muscle. From a nutritional perspective, although a caloric deficit is needed to lose fat, a caloric surplus isn't necessarily needed to build muscle. This is because stored fat is stored energy. So, those stored fat calories are available for the body to use as fuel for the muscle-building process.

Basically the more body fat and the less muscle you have, the greater your ability to gain muscle and lose fat at the same time. This doesn't mean you should go get fat. It just means your biology is working in your favor when you want to pack more muscle on, but have some fat to lose.


Myth 2.  You can ‘tone.’  

TRUTH. There is no such thing as ‘toning’, and ‘tightening’ the muscles. Instead, what most women need to be focusing on is building muscle and losing fat, which is essentially the cornerstone of the Chiseled program. Many women are scared by the idea of gaining muscle, but this shouldn’t be the case. When you build muscle, you’ll burn more calories through an elevated metabolic rate, and as a result get leaner and look better!

What is muscle tone?  Scientifically speaking, muscle tone refers to the unconscious low-level contractions of your muscles at rest, or in layman’s, the firm feeling of the muscles when you are resting.  However, we can’t ‘tone’ our muscles. We can only increase or decrease the size of muscles, much like our fat cells.

So how do we get ‘toned’?  By gaining muscle and losing body fat! Following on from the first myth, the number one reason women get ‘bulky’ is if they have too much body fat, so this should be our first point to address.

Myth 3. You should only do light weight for high reps  

TRUTH. So you understand that lifting won’t make you big & bulky, and that instead of getting ‘toned’ you need to build muscle and lose fat.

Now what?  

Many women fall into the same trap.  They start performing endless sets of high repetitions with baby weights.  The problem is these marathon sets using a door stop serve zero use towards their goals, besides possibly improving muscular endurance. Instead, women need to focus on providing a real stimulus for change in their body by lifting heavy weights in the 5-15 rep range.

Progressive overload for women is paramount. With each workout, we (women) should always strive to improve on our previous workout’s performance, whether it is through increased weight, volume or decreased rest periods.  More females need to embrace strength and the physiological and psychological benefits it brings, so they should look to add weight to the bar where they can.

Myth 4. We Only Need to Do Cardio to lose body fat

TRUTH. First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want.

I’m a big fan of “do what makes you happy.”  If you happen to enjoy running or zumba or step aerobics or jazzercize, that is awesome.  More power to you. However, if you are ONLY doing those things to lose weight and you’re not seeing results, stop.  There’s a better way.

Believe it or not, strength training will produce a more efficient weight loss effect than an equal amount of cardio.
When you strength train, your muscles are broken down, and then rebuilt over the next 24-48 hours. While your body is rebuilding those muscles, it’s recruiting more calories and energy to make the process happen (generally referred to as the ‘afterburn’ effect).  What this means is that your metabolism operates at a faster level even while you’re sitting on the couch after a workout

Myth 5.  Lifting will make you gain weight

TRUTH. It's not so much a myth as a misunderstood truth. "Leaner" and "lighter" are not interchangeable terms; that means the scale may not tip much and may even go up. Make no mistake: The physical results can be dramatic. The more muscle I've gained, the smaller and more compact I've gotten.  My jeans are looser, and I've gone from a medium top to a small. Stay off the scale and use your jeans to measure your progress.

As a women’s strength and conditioning coach, I’ve lost track of how of the number of times new clients talk with me on their first day of training and tell me they don’t want to do heavy weights because they don’t want to be bulky.

Listen, all those rumors you've heard about lifting heavy weights are just that: Rumors.

Whether you want to rock that bikini on the beach, feel more powerful in the gym, or improve your overall athletic ability, weightlifting and building muscle can help.  

Ladies, it’s time to put down those pink dumbbells, get off the treadmill, pick up a barbell, and finally start seeing results!

If you’re ready to transform your body into a fat burning machine by building lean muscle, you’ve got to grab a copy of my FREE Guide to Metabolic Conditioning.  

You’ll learn how this style of workouts will help you achieve fat loss and body recomposition FAST! The guide also includes 5 of my favorite fat burning Metcons so you can get started right away!

Download your free MetCon Guide copy here

Talk to you soon

~Sarah

MetCon Workouts for Rapid fat loss

Torch body fat and achieve body recomposition goals FAST using Metabolic Conditioning Workouts!

Sarah Cann Training

You’ve heard me share frequently about all of the benefits of Metabolic Conditioning.  These workouts are challenging, effective, and constantly keep your body guessing.

Metabolic Conditioning DEFINED:  Metabolic Conditioning is a style of training involves a very high work rate while using exercises that burn more calories during your workout and maximize calories burned after your workout (or, as that period is often called, the "afterburn”).  

What makes them so effective for fat loss and body recomposition is that MetCons involve training different energy pathways, by manipulating work and rest periods to turn your body into a lean, strong, calorie burning machine.

Put simply, after we’ve exercised in high-intensity Metabolic Conditioning mode, our body uses up much more energy (calories) than steady-state, traditional exercise to return the body to its resting state. There’s a lot of calorie burning involved in post MetCon processes like replenishing depleted energy stories, repairing cellular damage, and enhancing the growth of new tissue.

That’s a very good thing, because the more calories we expend, the more fat we burn!

There are many types of Metabolic Conditioning workouts

The common denominator is high-intensity exercise that involves total body movements interspersed with short rest periods.  For example, a MetCon session might include circuits, lifting heavier weights, working a little harder during cardio sessions, interval training, doing combination exercises, or even putting short bursts of cardio into a regular strength training routine.

So, now you know all about the basics of Metcons, it’s time to start putting them to work for you!  

Use these metcon workouts to maximize fat loss and achieve body recomposition FAST!

TABATAS.  This workout consists of performing exercises with full out effort for 20 seconds, followed by 10 seconds rest, for a total of 4 minutes. These can be done with any group of exercises and can be a combination of weights and cardio.  Here’s a quick example:

sarah cann training

HIIT/INTERVAL CONDITIONING CIRCUITS. Conditioning work is about short, hard intervals. Kick ass, rest a little, kick some additional ass, repeat. Like this:

  • Choose a conditioning exercise like burpees or jump squats.

  • Go hard for 15 to 30 seconds, roughly.

  • Catch your breath.

  • Repeat.

  • Stop after 10 to 20 minutes.

Check out the example below.

Sarah Cann Training

SPRINTS. Sprinting is an excellent example of a good metabolic enhancing fat loss workout. Sprints should leave you huffing and puffing after a brief effort. Run fifty yards as fast as you can and then walk back to the starting point and repeat. If you're putting in a maximum effort you will be breathing hard after the first run.

What I like about sprinting is you're always being inefficient. The better you get at it the faster you can go and the harder you continue to work. No matter what your fitness level is, if you continue to apply a maximum effort you will continue to derive incredible results.

Sprints are kinda self-explanatory but here’s an example workout just in case:

Sprint Conditioning Circuit

*Can be completed outside, on treadmill, stationary bike, or elliptical

  • Warm-up at an easy pace for 3-5 minutes

  • 30 Seconds Sprint at a challenging but safe pace

  • 2 Minute Easy jog or walk (recovery)

  • Repeat until you hit 15 minutes total (including warm-up)

  • Cool down with 3-5 minutes at an easy pace

Start using these workouts 2-3x per week and start seeing results.

You’ll turn your body into a lean and strong fat burning machine FAST!!

If you’re ready to add more fat burning and muscle building MetCons to your training routine, download my FREE Guide to Metabolic Conditioning here.  

You’ll learn even more benefits to this style of training, how to cut down on your workout time without sacrificing results, and it also includes 5 of my favorite Metcons so you can get started right away!

Keep me posted on your progress!

~Sarah


How to Plan a Successful Week

How to Plan a Successful Week

With so many tasks on my plate, I have to be strategic.  Planning my week in advance helps me have productive days and pushes me closer to reaching my long-term & short-term goals.

If you’re ready to make the most of every week and including getting in those workouts & healthy eating, I’ve got you covered.

Low Carb Tips

Sarah Cann Training

While low carb everything is all the rage, the lifestyle itself can be quite challenging to live when starting out.  I do not believe solely in a low carb diet day in/day out, because I love me some cupcakes! Many of my clients (myself included) do cycle through low carb and refeed/high carb days. The area that my clients struggle with most, is by far, low carb days.

If you’re nervous about implementing carb cycling because you think it means you’ll be hungry all day or have no energy to workout, let me assure you those are valid concerns.  Those were my questions too when I began a healthy carb depletion/cycling routine a few years ago. But don’t stress, I’ve nailed down 3 ways to make carb cycling easier!

By implementing these strategies, your low carb days will be a breeze!  Your hunger will be kept at to a minimum between meals and you’ll time your carbs adequately to fuel your workouts.

ENTER YOUR MEALS INTO MY FITNESS PAL IN THE MORNING.

Plan your meals the night before.  Take 10-15 minutes before bed, planning what meals will fit your low carb macros.  Make sure you have those meals ready for the next day or that they’re easy to prepare.  This extra time guarantees you’ll feel less stressed and more likely you’ll hit your goals.  This will help to ensure you stay within your limits and see where you might need to make adjustments, before you start your day.

HAVE SOME SIMPLE, GO-TO SNACKS ON HAND.

Snacking is where the carbs can creep in and take over! Be sure to have plenty of low carb snacks on hand for your low carb days. Nuts, raw veggies, beef jerky and hard boiled eggs are all great snacks. Having these ready to go so you don’t have to think about what to eat between meals is super important. While my some of my clients practice Intermittent Fasting and typically only do 2-3 larger meals, the need to snack in between can still be prevalent. Surviving low carb day is all about being prepared!

DRINK LOTS OF WATER.

Instead of reaching for something carby grab a glass of water. This goes a long way to helping you staving off cravings and will do its job keeping you hydrated.


VARY YOUR PROTEINS.

Low carb days can get boring if you don’t try new things. Instead of always going the grilled chicken route, add in some different kinds of fish, pork, beef, and sausage. This will help you keep things interesting while keeping those carbs in check!

FOCUS ON HEALTHY FATS.

During low carb days, focus on healthy fats. They will keep you feeling full longer and will help you reach your calorie goal for the day (1 gram of fat has more calories than 1 gram of protein or carbs). Fish, nuts, avocados and healthy oils will help keep you satiated while keeping carbs low.

 

Low carb days are an essential part of a successful fat loss program because they help deplete the glycogen stored in your body, and require you to burn fat. When paired with higher carb days and strategic workouts, the results are truly incredible!