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Sep 10, 2011 / 24 notes

The College Diet Fat Burning System is Here!

At last the new college diet plan has gone live… Well, sort of.  I checked it out last night and the shopping list and meal plan for some reason are not available but it will be later today or by Monday the latest!  First, check out the video below for more details on the program!


Here is the deal.  The program is $150.  Yes, that is expensive but that is how much the Regular Diet Plan costs.  You can choose from Vegan, Vegetarian, Gluten-Free or Meat Eater.  All 3 come with the college plan!  It is also a lifetime membership to the TIU program and family.  When you buy a new diet book, maybe you read it.  Then it sits on your shelf.  You have no accountability or motivation.  The college diet plan will send you motivation weekly.  It will also send you an updated plan every time it is revamped (unlike any publication).  You also have a personal trainer on call to answer your questions.  You also have unlimited access to amazing recipes.  Where do you think my Protein Pancake recipe came from?

The college plan focuses on those who do not have a big kitchen.  The snacks are mostly items that do not need to be refrigerated.  You can bring them to class.  There are 5 meals each day.  They all focus on clean foods but have other options for convenience.  You can combine the regular TIU program with college plan as well.  The 5th one comes AFTER dinner!  Yes :) You get snack for when you study or party.  You also get a small and short grocery list - that should last you weeks or months.  Most of the items you should be able to buy on campus or at a drug store.  You can also have a lovely parent or relative send them to you :)

The first 25 people to buy the program will get free T-Shirts that say “I Thought They Said Rum” - which is your race day shirt!  What race you ask?  I am challenging you to sign up for a 5K or 10K this fall and this is the shirt you are to wear on RACE DAY!  You will also be given some freebies with the T-Shirts (since they are not sponsors, I’m not naming them but they are sweet treats.)  The first 10 people to sign up will also get Free DVD’s!!!

In order to get the above swag though, you must order the diet plan through my website!  If you don’t, I won’t know you bought it and won’t be able to send you the freebies.   Click this diet plan link here or the link on the left hand side of this page.

A Sample Day is as follows:

Meal #1 at 9 AM Breakfast English Muffin with Peanut Butter

Meal #2 at 12 PM Lunch 1 cup of Vegetable based soup with Sliced Turkey roll-ups w/ lettuce and tomato (Made from the deli meat at the sandwich counter) with a healthy fat - either hummus, olives, or nuts

Meal #3 at 3 PM Snack During Class Handful of dried Edamame and Almonds

Meal #5 at 6 PM Dinner at the Dining Hall - Large Salad with unlimited veggies, lean protein like grilled chicken or tuna at the salad bar with olive oil and balsamic vinegar - fill up on those veggies, eat as many as you want :)

Meal #6 at 9 PM While Studying - Cup of Greek Yogurt with Stevia and a few berries/almonds (bought at the library) or Air Popped Popcorn (in your dorm room)

Let me know if you have any quesitons

Aug 3, 2011 / 10 notes

Change Is Uncomfortable

Last week, I wrote about the TIU booty call.  Since then, I’ve been trying to workout for 30 minutes right when I wake up without eating my beloved G Series Fit prime bar.  On Saturday (my long run), I ran for 30 minutes.  Ate my prime bar, and ran 30 more minutes. Given the large dinner I ate Friday night at Victor’s in Provincetown, I felt great.  Victor’s is one of my all time favorite places to dine!  It was well worth the indulgence.

Yesterday, I completed my scheduled Energy Systems (ES) training interval workout. My workouts are based on my level of fitness using heart rate (HR) for targets rather than rate of perceived effort (RPE).  I modified the workout below so you can follow along.

ES Urbanathlon Medium Intensity Workout

  • Warm Up: 5 mins    RPE 3-5    (HR 140-160)
  • Interval #1: 2 mins  RPE 8-9  (HR 177-184)
  • Interval #2: 3 mins  RPE 6-7   (HR  170-177)
  • Interval #3: 5 mins   RPE 4-5   (HR 140-160)
  • Repeat Intervals 1-3 three to five times.

What is energy systems training and why isn’t it called just plain cardio?

While it was difficult to get my heart rate up to 177 for the first 20 minutes, I stuck with it and completed my workout.  While it was not fun, I was able to complete the challenge repeating the mantra “Change is Uncomfortable," to get through it. This may seem like self punishment but if you want your body to change, it’s not going to be comfortable.  Your ability to tolerate pushing your boundaries when you workout, cravings after you know you have had more than enough to eat and will power to resist temptation will determine if you succeed in changing your body’s composition.

When I got back, I had a delicious protein pancake.  I added a splash of almond milk and a few blueberries. 

Why am I pushing myself these days?  I’m currently trying to lose 5 lbs I gained this winter.  I have a *special event* this fall and am determined.



Yesterday, I uploaded a new video.  It’s called Sarah Fit TV Q&A: Episode #2.  Most of the questions I receive are duplicates of previous questions I’ve answered before.  I decided that since so many people have the same question, I might as well create videos answering them!  In the newest video I answer the following burning questions:

If you would like your question to be featured on next weeks’ video, leave one down below!