Long time, no blog

SO....I know it has been a long time since I have blogged, but I have been BUSY!!!! It's no excuse, just the truth...and the truth is SO GOOD!!!! I opened the very first Fit Food Trainer studio on Monday, and so far, so good! I am super excited about the new space. It is open, inviting, functional, and above all, it has totally stocked bathrooms:)

But, on a serious note, if you haven't stopped by to check it out, I would love to see you!!! We are located at the corner of Pilgrim Rd and Silver Spring Dr in Menomonee Falls...N56 W15560 Silver Spring Dr, Unit C to be exact....I know, I know, the address is stupidly long, but what is a girl to do????

Our pilates classes are in full swing, my in-home training clients have all transitioned into the space and we are making smoothies and selling healthy meal plans like crazy! What are you waiting for????? It's your time to get skinny - and I am here to help!!!
Sarah

SPECIAL! SPECIAL! SPECIAL!

This week's special for you and a friend...buy 6 Partner Training sessions and recieve 1/2 off for the 2nd person! $180 for the first person and only $90 for the second!!! Contact me for more info or to schedule your appointment today! fitfoodtrainer@yahoo.com

Can we make it 20?

Ok followers!!! I have 18 of you signed up for the new Pilates in the Park session starting this Thursday! Can we make it 20? Have you always wondered what Pilates was all about, but never had the chance to try it? Now is YOUR time!!! I want to see you this Thursday @ 7pm! Contact me for details or follow the link on the blog to the Facebook event page!

Craving carbs, huh?

Well then have some! Just be careful what types you put in your mouth. You simply CANNOT go wrong with carbs from whole fruits and veggies...but sometimes that just doesn't cut it. Well, when you can't resist your craving for a perfectly delicious french fry, try this:

Roasted sweet potato fries
2 organic yams, peeled and cut into thin strips
2 T extra virgin olive oil
course salt and pepper to taste

Preheat oven to 425. Coat the potatoes with the oil and sprinkle with salt and pepper. Place in single layer on baking sheet. Bake for 20-25 min until crispy on outside and tender on the inside. Enjoy!!!

Great article explaining just a fraction of the food industries ridiculous claims!!!

Not to mention the fact that this article highlights nearly every point I make to my clients in regards to the liquids they consume!!! Read it and take off your blinders people...

http://health.yahoo.net/experts/eatthis/6-beverage-industry-secrets-they-dont-want-you-know-0

Who is this Fit Food Trainer anyway???

Well...it's me! Sarah Dusseau....Certified Personal Trainer, TRX Suspension Trainer, Pilates Instructor and Kettlebell Instructor. But enough with the credentials - who am I really??? Well that is where it gets a little more complicated - and interesting! I LOVE fitness, I adore cooking and I get super happy when I can make a difference in peoples lives. And that is what makes me a great trainer and motivator - at least according to my loyal clients:)

I was always interested in being in shape, but was caught up in the fast paced, high paying, high stress world of corporate america...until all of that backfired and I was forced to re-evaluate my priorities and my goals in life. And WOW, how different your life can become when you actually make the changes that are the scariest - and most rewarding!

In short, I am just a regular person...I just happen to have mad cooking skills and one hell of a strong core.

-fft

Pilates in the Park Summer Session

Hi Everyone,


I am pleased to announce a Pilates in the Park session for Summer! Please see details below...



Pilates Summer Session

Date/Time: Thursdays 7-8:20pm, Aug 5th-Sep 9th



Location: Spassland Park, Germantown WI - link to map http://www.mapquest.com/maps?city=Germantown&state=WI&cat=spassland+park&country=US&latitude=43.2286&longitude=-88.110298&geocode=CITY



$42/session or $10/class for drop in.



Please bring mat and 2lb to 8lb medicine ball if you have one! Registration will be open until August 2nd...



Pass along to your friends - everyone is welcome!!!!

Don't hide anything from your trainer...EVER!!!

I recently had a client "fess up" to me that he has been experiencing severe pain in his ankles and feet - sometimes to the point that he is unable to walk normally. Turns out he has been hiding this from me for over three weeks! All the while I have been pushing him to run, jump and do other strenuous exercises that have been exasperating the injury. Had I known, I could have treated the mild tendinitis, taken it easy on him for a week or two, and then he could have jumped back in. Instead, he has been struggling painfully through the workouts and now he is curbed from anything that would put even the slightest strain on his feet or ankles.

When someone is new to fitness they often feels aches and pains that they have never experienced before. Most times these are common muscle aches and fatigue associated with new exercises....but sometimes the pains need to be addressed with your trainer or other professional. How do you know? Well, lets see...if you are having trouble walking due to pain in your feet, ankles or knees then this needs to be addressed. If you feel the pain is in a joint rather than a muscle - this needs to be addressed. And don't think that a small injury is going to curb your progress for long - but if you try to ignore the pain and think "oh, it will just go away", then you are going to be on the sidelines for much longer! Don't try to hide it, you WILL pay for it!!!!

Open House at Badger Health Center this Saturday!!!

Hi Everyone...I will be teaching two free pilates classes at BHC in Waukesha this Saturday! Follow this link for more information! fft


http://www.facebook.com/pages/Waukesha-WI/Badger-Health-Center/233415311252?ref=search&v=wall

Go ahead...take that vacation - and enjoy it!

One of the worst feelings a person can have while trying to achieve a goal weight or body image is deprivation. And what is more depriving than not being able to take that romantic weekend away, family beach vacation or going to that destination wedding? You have to allow yourself breaks not only from your own life but also from your fitness goals. And I am here to tell you that taking that vacation does not have to mean a step backwards! By making some smarter food choices and trying to get at least a little exercise in each day you can maintain your weight throughout that vacation and not feel guilty about the molten cake or extra drinks you had the night before.

The key is to not throw your hands in the air and give up after binging for a couple of days while on vacation. Make your decisions consciously and commit to come back to the program when you return home. Now, go have that vacation and I will see you ready to work when you get home!!! fft

So...you HATE running, huh???

Are you secretly wanting to be one of those fit, trim people that "just LOVE" running? I used to spite those people and their little running shorts trotting up and down the sidewalk like they were the happiest people on earth. Well, turns out, they probably are!!:) and if you were like me, spending the first 30 years of life DREADING the treadmill or hitting the pavement then maybe you should try this - it worked for me and maybe it can work for you too!!

First things first...find a partner. A friend, trainer, co-worker, pet - anyone that can keep you on track and motivated to finish the run. My motivation came from a co-worker that asked me to do a 1/2 marathon with her. I had never run more than three miles straight in my life, but since I am unable to say NO to ANY fitness challenge my response was "Awesome! Of course! Can't wait!". Secretly, I was terrified:)...

Next, sign up for an event. Make sure you give yourself plenty of time to train, and make the goals achievable. If you have never even finished a mile run then you probably should not expect to run a marathon in 12 weeks, but, you could to a 5 or 10k and feel pretty good about it!

Find an online training program that fits into your lifestyle. I recommend anything from Hal Higdon. He is realistic and allows days off from running. You do not have to run every single day to train for a race.

Last thing is setting your race goal. Mine was to FINISH..."just finish"..."doesn't matter what your time is"..."you can do this"...I kept telling myself over and over and over.

And guess what??? It worked! Imagine that, I was now one of those people trotting down the sidewalk thinking to myself, "I am such a bad-ass, I just ran a half marathon:)" fft

Medicine balls...so small yet so powerful

Easy to transport, easy to store and so versatile...these are just a few of the reasons I love medicine balls! They can really pack an extra punch to your workout and with the wide variety of weights available anyone can use them! Check out this link I found on youtube - this guy is awesome!!! Can't wait to torture my clients with some of these new exercises! fft

http://www.youtube.com/watch?v=BwtaEAr8qI0

Think you need an expensive gym membership or fancy equipment to get fit???? THINK AGAIN!!

All you need is a little motivation, a lot of sweat, and your own body! Think of all the amazing things you can do with your own body weight - push ups, planks, jumping jacks, walking lunges, running, criss-cross...the list goes on! Try taking a couple of local pilates classes (like mine:)) to learn some basic moves you can do at home, no equipment required! Build on it from there - try incorporating a new exercise every day and soon you will be hooked!

No motivation you say??? Well, hire a personal trainer (again, like me:)) and watch your body transform into the one you have always wanted! Remember, you can save big bucks with me if you train in small groups - so get your friends together and lets get fit! fft

New website coming soon!

I am pleased to announce that with the help of my wonderful cousin, Meg, we are launching a new functional website soon! Keep visiting our blog at fitfoodtrainer.com to check for updates!!! Thanks Meg....couldn't have done it without you:)

Fruity twist to boring pico de gallo!!!

I was experimenting with some new flavors the other day (like I always do:) and decided to make a fruity pico de gallo for some of my clients to top their grilled salmon. The results were amazing! Here is what I did - watch out cuz this stuff is addicting! You will be slathering this on everything!

1 medium yellow onion, finely diced
1 bunch fresh cilantro, finely chopped
1 white peach, finely chopped
1/2 cup pineapple, finely chopped
juice of 1 lime
1 cup black beans
1 T extra virgin olive oil
salt and pepper to taste

I spooned this on top of grilled salmon and sauteed spinach but would also be great on a grilled fish or chicken taco, flank steak or any other grilled meat! fft

TABATA training

OK workout junkies...are you looking for a new way to ramp up your cardio routine? I have discovered Tabata interval training, and the best part is it only takes 4 minutes!!! Seriously! And it works! I just did 4 minutes of sprint intervals and I was spent! This is how it works - 20 seconds of full on sprinting, 10 seconds walking...repeat 8 times! You might be thinking, "huh, that doesn't sound very challenging" - let me assure you, if you are ACTUALLY sprinting then your lungs will be burning! Good luck and let me know how you feel after! fft

What is a Kettlebell and what the heck is a snatch???

Yes, you can get a good laugh out of some of the names for kettlebell exercises...but these are no laughing matter. If you want an intense, exciting, and exhilarating cardio and strength workout then look no further than the kettlebell.

Anyone want to try a kettlebell workout with me??? If we get enough interest we can form a class...let's get fit people! fft

FEAR

Weight loss is a very emotional journey for most people. Often the bond with my clients goes well beyond that of a personal trainer simply correcting form and counting reps. It becomes a very therapeutic relationship of openness and sharing of personal experiences and lost battles. The number one battle I encounter with my clients is...fear. Fear of failure, fear of "it's too late", fear that the exercises will be too hard, fear that they will not like the food. All of these things are legitimate concerns, but I am here to tell you that with a strong motivator and support by your side YOU CAN DO IT!!!

Currently, I have a client that was terrified the first time I rang his doorbell. 20 years of failed attempts at getting healthy and he was thinking..."Why is this time going to be any different?"..." What is this trainer going to provide me that no one else has been able to?"... "Am I really going to fail AGAIN???"

Initially, the road was difficult. The workouts strenuous, the change in lifestyle daunting, the mountain so high to climb. 8 weeks later he is doing up to 50 push-ups a day (on his TOES!!!), eating a healthy diet void of chemicals, GMO's, dairy, processed sugars and processed grains. He is able to run a 2 mile loop with minimal breaks, perform multiple exercises using the TRX, and BEST of all........he has lost over 30 pounds!!! The visceral fat around his organs is diminishing, his waist shrinking, and his confidence exuding. It is an amazing journey to watch, and I am right there by his side every step of the way.

The lesson for all of you fearful hopefuls out there is...with the right motivator and guide, you too can be a success story like this!!! fft

So...do you just eat salads, or what???

I had a client ask me yesterday, "So...do you just eat salads, or what???"

Of course, this is strictly a training client - if she was a food client she would already know the answer to that question...of course not! Don't think for one second that in order to slim your waistline you have to eat like a rabbit. In fact, the opposite is true! While it is incredibly important to eat plenty of raw fruits and veggies, it is also equally important to consume lean protein, healthy fats and fiber filled beans and legumes. If I do eat a salad it is filled with avocado, grilled chicken, chopped veggies, hard boiled eggs and olives. I use spinach or mixed baby greens...avoid iceburg lettuce at all costs! It is simply a filler with no nutritional value!

So...who's hungry now? fft

"Century Circuits"

So...yesterday I was pondering new ways to "torture" my clients through exercise and I came up with such a clever idea! How about a circuit training routine filled with 100 reps of each exercise?! WOW! I love it, I thought...now, which exercises to incorporate????

How about 100 each of: kettlebell swings, squats on the TRX, criss-cross (pilates core exercise), jumping jacks, v-sit side touches, push-ups (yes...100 push ups!!!!), and 25 each of 4 different TRX upper body exercises!

Whew...we were spent by the end, but man oh man was that a good workout! fft

The menu has arrived!

Sick and tired of your boring lunch?

Get a fresh, healthy lunch prepared by the Fit Food Trainer! Put the sodium filled Lean Cuisine back in the freezer, leave your boring bologna in the fridge and send your lunch request to me! I am offering soups, salads, and stir fry! All made fresh, healthy and delicious - just for you! Email me @ fitfoodtrainer@yahoo.com

Want a challenge????

Ok, my latest craze is to push my clients with mini "challenges". My favorite lately is the medicine ball squat. Try doing 100 squats with a 6-10lb medicine ball. You can do this in about three minutes - break up each one minute set with a rest in between. You will feel great after! fft

Here is a post from one of my current clients...makes me feel SO good!!!!

"For the past 10 years I've tried losing about 80 pounds. With all my attempts and diets I never achieved a net loss of more than 20 lbs. Instead, I gained frustration and a recurring sense of personal failure.
I began working with the Fit Food Trainer 6 weeks ago. I have already lost more than 25 lbs. She's great fun to... exercise with (I always hated "working out"). Her food is amazing. Because of the taste and quality of the meals I've been able to resist every temptation to cheat. I'm nearly half way to my weight goal, my endurance is returning, and I am already enjoying life more deeply. I'll be sticking with the Fit Food Trainer even after I reach my goals."

"whole" grains...check your labels people!!!!

Ok Fit Food Trainer fans...here is my first real "rant", so get ready, cuz I'm PI*SED!!!

So...I'm short on time the other day and have to run into Pick n' Save (usually I shop Sendik's or Good Harvest) to pick up some brat and burger buns for a cookout. Of course I read EVERY label (it's a fit food trainer habit:) and CANNOT find a single package of buns that does not contain BLEACHED wheat flour, HFCS (the infamous high fructose corn syrup), or hydrogenated oils! I mean, seriously people, I CANNOT believe that the government allows these companies to advertise "all natural"..."whole grains"..."healthy"...right on their labels when the products contain these harmful ingredients! I was so disgusted I left the store empty handed. I went across town to Sendik's and found a wonderful brand of bread..."Breads For Life". Made from sprouted grains, sweetened with honey, and NO chemicals or chemically produced ingredients. The best part is that it tastes great! And while I do not advocate eating grains in general, if you are going to eat them sprouted grains are the best choice! If you want to check out this bread go to breadsforlife.com!

So, lesson for the day is: READ THE LABEL!!! Do not believe anything printed on the front of a package! Thanks to all my fans...fft

High Intensity Interval Training (Hiit Cardio)

Good morning Fit Food Trainer fans! This morning I want to share with you a great cardio blast workout that can be done in just minutes! High intensity interval training, or, Hiit cardio, is a great way to boost your metabolism, get your heart pumping and sweat out some calories!

The intervals can be done using a treadmill, elyptical, bike, jumping jacks, jumping rope, dumbbell squats or any other cardio you can think of!

The 30 Second workout is the ideal place to start with Interval training.

Most beginner workouts start with 30 seconds workouts, If you are beginner please make sure that you stretch, warm up and warm down properly for every workout.

If you are aiming at training above your lactate threshold you need to go fast enough to feel that the last few seconds feel almost impossible to keep running. Everything in your body should be burning. If you are fit and are not getting to this point in the sprint intervals, don’t save yourself for later, give it all up front, go harder and then try and survive through the rest of the workout.

Start your workout with 6 intervals and gradually bump it up to 12. Rest periods start at 90 seconds and steadily decrease to 30 seconds. Remember to warm up and cool down properly...so are you ready??? Here goes!

Push hard for 30 seconds
Rest for 90 seconds.
Repeat this eight times.

Remember, gradually increase your push time and decrease your rest time as your strength and endurance increases. Have a great day!! fft

There are monsters among us.

They're much harder to spot than old-time cinematic monsters such as Godzilla or Frankenstein, but they are much, much more deadly. By learning to identify and avoid them you'll be taking big steps towards saving your heath and your life.

There are so many of these "Frankenfoods" these days that it can be challenging keeping up with the new ones. To help you identify them more easily, here is a short list of the worst offenders:

Genetically Modified Foods (GMOs)

Many of the common ingredients used in processed food products come from genetically modified foods. The most common are corn, potatoes, soybeans, canola oil and rice, but there are many others.

Some growers like these GMOs because they are designed to survive higher levels of pesticide and herbicide use, thus making them easier to grow. They're also commonly engineered to look fresher longer, resist insect damage, etc.

However a growing body of research points out some potentially serious problems with these "foods."

For example, in a number of studies, rats fed GM crops developed kidney and liver damage. They also had elevated blood sugar and triglyceride levels (precursors to diabetes). Stomach lesions, intestinal damage and immune system malfunctions were among the other effects.

And these problems didn't take years to show up. They happened as soon as 3 months after starting to eat these foods.

Although almost no testing has been done on humans, another curious fact showed up in workers picking GMO crops - they developed severe allergies.

In addition, some GMO crops, such as Roundup Ready beans, have significantly lower protein and amino acids than non-GMO crops.

My motto is, "Just say no to GMO."

Artificial Sweeteners

Aspartame (NutraSweet® and soon to be released as AminoSweet®) and Sucralose (Splenda®) are the two most commonly used products in this category.

Aspartame breaks down in the body into formaldehyde and wood-grain alcohol. Formaldehyde is toxic and is commonly used to preserve cadavers. Wood grain alcohol is the kind of alcohol that causes blindness.

Sucralose, which is often marketed as "made from sugar," is actually a Chlorocarbon. In this case sugar is combined with chlorine. Other Chlorocarbons include the pesticide DDT and the toxic plastic manufacturing chemicals called PCBs.

Problems associated with artificial sweeteners include long lists of health issues ranging from immune suppression to joint pain and anxiety. Asthma, male impotence, lymph cancer, diabetes and Alzheimer's Disease are also commonly associated with these non-foods.

Sweet? I think not.

Soft Drinks

Sodas make this list for a variety of reasons. For one, recent findings indicate soda drinkers are more likely to develop pancreatic cancer. As few as two soft drinks a week increased the risk by nearly 90 percent.

And since most sodas are sweetened by high fructose corn syrup (HFCS) or artificial sweeteners (see above), there are other problems as well. For example, HFCS is associated with accelerated aging, cardiovascular disease, irritable bowel syndrome, kidney disease and increased cholesterol.

On top of all that, a recent sampling of 90 soda fountains in Virginia discovered the nasty fecal matter organism, E-coli, present in the soft drinks they dispensed. Yum! Supersize that please!

You Can't Fool Mother Nature

An outstanding general rule for improving your health and reducing your chances of serious illness later on is this - if you can't find it in nature, don't eat it. The examples above are dramatic illustrations of why this is important if you want to stay healthy.

Dr. Bruce Eichelberger practices Alternative Medicine including Acupuncture, Metabolic Typing®, Functional Diagnostic Nutrition and Chinese Herbal Medicine.

He has over 200 articles and information resources on his web site, www.RenoAlternativeMedicine.com available to you for free.

Article Source: http://EzineArticles.com/?expert=Bruce_Eichelberger

TRX Suspension Training

Want to train like the pros? Try TRX Suspension Training! Follow this link to learn how to use your body to its maximum potential...and contact me if you are interested in training! I can bring my TRX to YOU!!!! fft

http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&Store_Code=buy-trx&AFFIL=t464L405

Interested in Pilates??? I am starting a new session of pilates at Badger Health Center in Waukesha. Unlimited yoga and pilates for $65/month, or you can buy the pilates 6 week session for $72. Wednesdays at 6:30pm and Saturdays at 11am! Email or call me with questions...hope to see you there!!! fft

Good morning "fit followers"! Want to get the day started the right way? Try this...drink an 8oz glass of water when you first wake up. This will get your digestive system going for the day. Then get your metabolism going by doing two 1 minute sets of jumping jacks and two sets of 10 push-ups. In just a few minutes you can set yourself up for feeling great the rest of the day! fft

Healthy morning tip for all of you coffee drinkers! If you like calorie and fat filled mocha's from your favorite coffee shop, try brewing your own organic coffee and flavoring it with chocolate almond milk. You will still get the sweet craving taken care of with minimal fat, no high fructose corn syrup and no hydrogenated oils!!! Have a good morning:) fft

A big thank you to everyone that is following me on Facebook and Twitter! Please tell your friends!

Special for the month of April!!! Buy 4 weeks of "platinum fit" services and get a week free! Tell your friends!

Ready to get fit?

I can help you get fit and stay fit. Don't think you can have the body you have always dreamed of? Yes you can! Losing weight is a struggle for many Americans...but the right combination of fitness and nutrition is the only way to truly get in shape and stay in shape. Email me today for more information!

Eat well - Live well - Be well

Introducing the Fit Food Trainer!