posts by :Sara Fletcher 9

Sara Fletcher

About Sara Fletcher

Sara is a NASM Certified Personal Trainer with 6 years experience and holds certifications in Cancer Exercise Specialization, ACE Nutrition, and Schwinn Indoor Cycling. She cares most about helping every person take control of their health and achieve lasting strength and confidence. Her personal passion is competitive cycling, which she has been doing for 8 years, including two in Europe. She also enjoys fitness writing and spending time with her husband and daughter.

3 Reasons You’re Hitting a Weight Loss Plateau


Hitting a Weight Loss Plateau
Hitting a Weight Loss Plateau

There are a few common roadblocks that anybody working on losing large or small amounts of weight hits along their journey. Knowing these can help you pay attention and jump over the next one in your path.

Reason #1

You aren’t aware of your calorie intake – Losing weight requires a calorie deficit. Calories we burn must be more than the calories we eat. When a person first begins a weight loss journey, they make diet and exercise changes. For example, the first change might be consuming 500 fewer calories per day by avoiding sugary drinks and limiting desserts to once a week, in addition to starting a 5k walking program, which burns 500 calories extra, 4 days per week. This makes a big difference and a lot of weight is lost initially, right?

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Fitness Myth or Fact – Is “No Pain, No Gain” Really True?


No Pain No Gain
No Pain No Gain

An exercise instructor calls out “No Pain, No Gain” while everyone in the class groans. Is what they’re saying really true? Is my workout effective only if it hurts me? Let’s take a big picture look at what role pain has in your exercise routine and what we should be looking for as we exercise.

To lose weight, no pain is no gain:

Myth, but partial fact – Losing weight just requires burning more calories than you consume. Most workouts that burn calories are high intensity, bodyweight workouts that are tough, but don’t have to be incredibly painful. I do recommend weight loss clients to work on building muscle strength (even if it actually adds a bit of extra weight) because their metabolic rate will increase. Gaining muscle strength equals more total calories burned per workout!

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Why Athletes Need Vitamin D?


vitamin D Food List
vitamin D Food List

We athletes are driven and work very hard. Our bodies do a great job providing enough Vitamin D naturally, if we spend enough time in the sun. Even if we do, it still may not be enough. Plenty of athletes, especially indoor athletes, have insufficient levels of Vitamin D, even some are at the point of deficiency.

This Vitamin is so crucial to our daily life. It helps us absorb the Calcium in our diet, which is crucial for bones, nerves, muscle growth, immunity, and blood pressure. In addition, it helps reduce colds or flus during the winter, provides better bone integrity and fewer breaks or micro-cracks, faster healing of injuries, and reduced muscle fatigue during and post-workout.

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