Sarah Worsham Surgent Fitness

07/18/2022

What I eat in a day on my strength training plan!

WHY build muscle?
- increased metabolism (lower body fat)
- Improved gait function (joint alignment and proper skeletal alignment)
- increased immune system functioning
- increased energy
- reduced stress

MY STRENGTH TRAINING MACROS:
58% carbohydrates (NEEDED to turn protein into muscle!!!)
27% protein
15% fat (necessary to build new cells)

In order to build muscle you MUST do 2 things:
1. “TELL” your body it needs to build (workout to soreness)
2. GIVE your body what it needs to build (an extra 200-400 calories daily, with an emphasis on the proper macros)
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05/16/2022

Guess who’s taking a week off after 5 weeks of training!?…ME!

Active recovery (light exercise) is so important to help our muscles get the rest they need to perform optimally!

Plan weekly, monthly, bi-annually and yearly times of active rest!

SCROLL right for my active rest year-round schedule!! ➡️🙌🏼👏🏼

Here’s the research to support these recommendations:
1. Evidence-Based Fitness. (February 17, 2008). Rest vs. active recovery. https://evidencebasedfitness.net/rest-vs-active-recovery/
2. Ortiz, R.O.J., Sinclair Elder, A.J., Elder, C.L., Dawes, J.J. (2018). A systematic review on the effectiveness of active recovery interventions on athletic performance of professional-, collegiate-, and competitive-level adult athletes. The Journal of Strength & Conditioning Research, 00(00), 1-13. DOI: 10.1519/JSC.0000000000002589.

04/13/2022

Reasons why you should get to a healthy body fat percentage!

You may have heard the saying “enjoy life while you can,” or “I’m not here for a long time, I’m here for a good time.”

Most of us think that if we do whatever we want with our bodies now, it will just decrease how LONG we live, and we’ll get to enjoy life until then.

We don’t realize that by not taking care of our bodies now, we are actually going to live with chronic pain and disease that will rob you of your quality of life, until you die that early death!

Having too much or too little body fat puts you at risk for developing chronic diseases, decreasing your lifespan, decreasing your energy level, as well as quality of life!

* Over 41% of women in the U.S. are obese (~over 9% body fat of your ideal)
* Even more are considered overweight (~over 5% body fat of your ideal).
* Having a body fat percentage under 14% is considered dangerous for women of all ages.
* Less than 1.6% of adults (men & women combined) are underweight in the U.S.

Consider your health and living a long, enjoyable life by taking the steps to change over time NOW!

But what is your ideal body fat percentage? Well this changes as we age..

For women your ideal % for your age is:
20’s ~18%
30’s ~19%
40’s ~21%
50’s ~24%
60+ ~25%

Getting to a healthy body fat percentage takes knowledge and action, and TIME! It’s ok to start making small changes now that you’ll see the results in years to come!

Start eating healthy portions & content, exercising, and finding others to help!

If you want help getting there, I GUARANTEE I can do that.
The question is are you ready to start making changes? DM me today to start training & begin a healthy lifestyle for the long haul! 🙌🏼

03/29/2022

Are you well rested? >>

Rest matters. Recovery is NECESSARY for us to grow. Are you preparing well in your recovery & rest?

03/01/2022

So proud!! Yvette lost 13 lbs after training with me for 16 weeks!
She had only lost up to 10 pounds at a time before, but it was also on extreme diets that were temporary, meaning she gained back all the weight when she returned to her normal eating habits.
Losing that weight meant a healthier, longer life, that allowed her body to do all of the things it is built for including activity, having energy to work hard and stay focused, growing babies, and metabolizing food properly among so many others!

Hear what Yvette herself wants to share!
“Sarah with Surgent Fitness is amazing! Working with Surgent Fitness will be the best decision you’ve ever made! Sarah gets to know you and your fitness goals to help come up with the perfect plan for you. I had incredible accountability and support throughout my entire 16-week program. I lost a total of 13 lbs! Doesn’t seem like much but for me it was a huge success! My plan was consistently changing with things going on in my life, but Sarah was nothing but accommodating. We modified workouts, revisited goals, and came up with new small weekly, even daily, challenges to keep me motivated. I couldn’t have done it without Sarah’s support, prayer, and consistent motivation. Thank you Sarah! I would definitely work with Surgent Fitness again!”

02/28/2022

How do you rest, remember and rejoice?
This is so important in a world of busy bustle, and even in the midst of a full workout schedule, our bodies minds, and souls need rest.
Real rest comes when each of these aspects of ourselves gets to stop striving and to relax and delight.

I love nature and walks with this goofball, what’s it for you!?

02/24/2022

Vegan Curry w/ Basmati Rice!
I love a well balanced meal!…& I mean the right macronutrients!
Main protein source: chickpeas
Main carbohydrate source: tomato paste, bell peppers, spinach & rice
Main fat source: coconut milk

With the added benefit of fiber in these ingredients!! (Ideally you want 20g per day)

Always be on the lookout for a well-balanced meal with healthy options for each macronutrient!!

02/23/2022

I would bet that you like a quick & effective workout, just like me!
Save this workout, grab a friend, a dumbbell and some water and you’re on!
Try it out this week and let me know if you’re sore enough to know you did something without wasting your time!!
FULL-BODY CORE STRENGTH & ENDURANCE WORKOUT
WARM-UP & COOL-DOWN:
1)Repeat these exercises for a total of 5 min.
10 standing twists
10 good-mornings to a squat
10 penguins
10 squat taps
10 wind-mills
10 spidermans

WORKOUT:
2)Repeat these exercises slow & controlled for a total of 2 min.
10 dead bugs
10 bird dogs
10 johnnyC’s to a plank jack
10 dumbbell goblet squats

3)Repeat these exercises fast & intense for a total of 2 min.
10 squat thrusters
10 dumbbell snatches
10 mountain climbers
10 double-jumping jacks to 4 high knees

4)Repeat steps 2 & 3 three more times to make up a total of 16 min.

5)Repeat the warm-up for your cool down (for a total of 5 min. here)

11/29/2021

Check out my fitness training page for helpful tips on nutrition & exercise! DM me if you’re interested in training with me, I GUARANTEE you’ll get results!

Are you trying to recover from thanksgiving??
Swipe >> to see my favorite foods in each category!

Stick to foods including at least TWO of these attributes, if not all THREE! (This should be EVERY food you eat)

Some of my favs that encompass all three are ALMONDS, APPLES, OATS, & DARK CHOCOLATE!

What is your fav food listed? 🙂
AND I want to know, what are you struggling with after thanksgiving?

11/29/2021

Are you trying to recover from thanksgiving??
Swipe >> to see my favorite foods in each category!

Stick to foods including at least TWO of these attributes, if not all THREE! (This should be EVERY food you eat)

Some of my favs that encompass all three are ALMONDS, APPLES, OATS, & DARK CHOCOLATE!

What is your fav food listed? 🙂
AND I want to know, what are you struggling with after thanksgiving?