Sarah Fit: Get Skinny Again!: The Right Exercises to Get Back Your Dream Body and the Secrets to Living a Fit Life

Sarah Fit: Get Skinny Again!: The Right Exercises to Get Back Your Dream Body and the Secrets to Living a Fit Life

by Sarah Dussault
Sarah Fit: Get Skinny Again!: The Right Exercises to Get Back Your Dream Body and the Secrets to Living a Fit Life

Sarah Fit: Get Skinny Again!: The Right Exercises to Get Back Your Dream Body and the Secrets to Living a Fit Life

by Sarah Dussault

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Overview

Sarah Dussault, one of the most viewed fitness personalities on YouTube, with over 95,000 subscribers and over 110 million views, is going to get you fit and looking great. Sarah not only knows the right exercises to keep you in shape without wasting too much time or energy, but she also offers key insider tips on how to balance your life so you can live it without fear of ruining your diet and rebounding weight. With Sarah Fit: Get Skinny Again!, you'll not only shed the freshman 15, you'll learn how to maintain your weight so you can continue to stay fit post college.

Unlike many other internet fitness sensations, Sarah is a certified personal trainer and has worked with big names in the health industry such as Bethenny Frankel and Ellie Krieger and has appeared in Women's Health, Men's Health, and on Glamour.com. Sarah will be doing a much-anticipated promotional tour in which she will give demonstrations and lead discussions on health and fitness.

Each of her exercises is highly effective and fun to do, and with Sarah's friendly and stress-free approach, you will want to keep it up. With exercises such as the Standing Crunch-less Ab workout, the Lean, Mean Legging Routine, and the 10-Minute Butt Lifting workout, you'll watch those pounds melt away in no time and shape your body into the fittest version of yourself.
Packed with step-by-step photographs, numerous insider tips and some of Sarah's favorite recipes, this fitness guide is all you need to regain and maintain the body you've always wanted.


Product Details

ISBN-13: 9781624140334
Publisher: Page Street Publishing
Publication date: 12/10/2013
Sold by: Macmillan
Format: eBook
Pages: 224
File size: 13 MB
Note: This product may take a few minutes to download.

About the Author

Sarah Dussault is one of the most viewed personalities on YouTube, with over 95,000 subscribers and over 110 million views. She has a popular website, SarahFit.com. Sarah has worked with big names in the health industry such as Bethenny Frankel and Ellie Krieger and has appeared in Women's Health, Men's Health, and on Glamour.com. She stars in the JCore Body DVD series and infomercial starring Shape contributing editor, Jay Cardiello and was an on-camera host for Diet.com. Sarah is a certified personal trainer and was named one of Stuff @ Night Magazine's "Bodies of Boston." Sarah currently resides in Boston, MA.

Read an Excerpt

CHAPTER 1

TIME TO SWEAT AT HOME

The beauty of working out in the comfort of your own home is feeling judgment-free and having schedule flexibility. You don't have to commute to any studio or check to see if it is still open at night. You also don't have to wait to use any equipment, which makes it potentially the most efficient workout environment.

If time or money is tight, home workouts may be your best bet to getting skinny again. If you travel a lot, being able to sweat on your own without fancy equipment will also be your saving grace when it comes to sticking to your workout schedule.

After my freshmen year of college I invested in a pair of dumbbells and found a perfect outdoor loop for running. After work I would come home and put on my workout clothes right away. Within an hour, I was running or using my weights on the deck. I successfully lost 15 pounds that summer.

In this chapter you will find my favorite exercises that you can do anywhere. Most of the moves require little or no equipment. They are safe and effective, and you don't have to worry about how you look while doing them!

STRENGTH AT HOME

STRENGTH OPTION 1: BODY-WEIGHT TRI-SET

This workout is one of my absolute favorite ways to tone and sculpt my muscles while burning lots of calories. I do it sometimes even when I'm at the gym but you can do it anywhere.

Sometimes when you look at a workout on paper, you might feel unmotivated and overwhelmed by the number of exercises. This workout is made up of tri-sets. To combat any type of anxiety, write down the workout on a piece of paper and each time you complete a set, cross it off. You are completely done with those exercises and can move on to the next set of three. There's something about crossing off completed tasks that reinforces your goals.

A tri-set is made up of three moves that are meant to be done back-to-back without resting in between: this will keep your heart rate elevated and burn the maximum number of calories. After you have done each move once, rest for 30 to 45 seconds. Go back to the first exercise and repeat each one for a second set, again without resting between moves. Rest for 30–45 seconds as you transition to the next tri-set. Do each move as directed below. For all the exercises that isolate one side of the body, do all the reps on the same side before switching to the opposite.

TRI-SET 1

MOVE 1: PLANK

Start with your hands on the ground directly below your shoulders, palms facing the ground and toes tucked under. Lift your hips off the ground to form a straight line from your shoulders to your ankles. Breathe out and pull your navel toward your spine as if someone were about to punch you in the stomach.

TIP: If you can't hold this for the full minute, start with 30 seconds. Need even more help? Hold for 5 to 10 seconds, rest for 5 seconds and hold again. Do this until you reach 30 seconds. This is one of the best moves you can do to flatten your stomach.

1. Start with your hands on the ground directly below your shoulders, toes tucked under, hips off the ground, pulling your navel toward your spine.

BAD: Don't slouch. Keep your spine straight from your shoulders to your ankles.

MOVE 2: SINGLE-LEG HIP LIFTS

Lie on your back, knees bent and fingertips grazing your seat. Lift one leg up straight toward the sky. Press through your heel on the ground and lift your butt up as high as you can, keeping your hips level and the extended leg still. Lower yourself and repeat. This move is going to lift your booty!

1. Lie on your back with fingertips grazing your seat, one leg with the knee bent and foot on the ground and the other leg lifted straight toward the sky.

2. Press through your heel on the ground and lift your butt up as high as you can, keeping your hips level and the extended leg still.

MOVE 3: SIDE LUNGES

Start with your feet hip width apart, standing tall, your fists in front of your chest. Step to the right, sinking down into a lunge on the right side, pushing your hips back so that your knee does not go beyond your toes. Your left leg should still be straight. Push off your right leg to return to the starting position. Finish all reps on the same leg before switching to the opposite. You're toning your inner thighs with this one.

TIP: Make sure your knee is in line with your toes when it bends. If your toes are facing forward but your knee is going out to the side, you are not doing the move correctly. Make sure both toe and knee are pointing in the same direction.

1. Start with your feet hip width apart, standing tall with your fists in front of you chest.

2. Step to the right, sinking down into a lunge on the right side.

BAD: Don't point your toes to the side and don't let your knee go beyond your toes or out to the side.

TRI-SET 2

MOVE 4: SINGLE-LEG SQUAT TOE RAISES

Begin by balancing on your left leg, your right leg slightly lifted off the ground in front of your body. Your hands are in fists in front of your chest. Slowly lower yourself into a squat position, keeping your right leg off the ground. When you are as low as possible, press through your left heel and return to a standing position. Lift up onto the ball of your right foot for a calf rise at the top before returning to the starting position. This is my favorite butt-shaping move!

TIP: When lowering into a squat, make sure your chest stays open and your core is engaged. Do not let your knee wobble to the right or left. Try to keep it steady and facing forward. Go slowly to start. To make this move more advanced, keep your lifted leg straight the entire time and lower yourself until your straight leg is parallel with the ground and your butt is nearly touching the ground.

1. Balance on your left leg with your right leg slightly lifted off the ground in front of your body and hands in fists in front of your chest.

2. Slowly lower yourself into a squat position, keeping your right leg off the ground.

3. Lift up onto the ball of your left foot for a calf raise before returning to starting position.

MOVE 5: REVERSE PLANK WITH LEG LIFTS

Sit on your butt with your hands by your sides. Your legs should be bent and your feet flat on the floor under your knees. Your fingers should be pointing toward your feet. Lift your hips up so that your torso and thighs are in a straight line, your glutes engaged. Lift your left leg up so that it forms a line from your chest to your ankle. Hold for 30 seconds. Lower your leg, rest for 20 seconds. Repeat, lifting your leg and holding for 30 seconds.

1. Sit on your butt with your hands by your sides, your legs bent and your feet flat on the floor under your knees.

2 Lift your hips up so that your torso and thighs are a straight line and then lift your left leg up so that it forms a line from your chest to ankle. Hold for 30 seconds.

MOVE 6: TRICEPS DIPS

Sit with your butt on a bench or coffee table. Grab the edge of the table with both hands and push through the heels of your hands to lift your butt off the table. Slightly shift your hips forward a couple of inches. Keep your rib cage close to your biceps. Lower your hips toward the ground, bending at the elbows until they almost form a right angle. Press back up into starting position through the heels of your hands. This works your triceps for sexy tank top-ready arms.

TIP: The farther out your feet are from your hips, the more challenging this move will be. Try to keep your chest between your arms. Keep your butt close to the seat. If you don't have access to a bench, try this move on the ground.

1. Sit with your butt on a bench and grab the edge with both hands. Then push through the heels of your hands to lift your butt off the bench

2. Slightly shift your hips forward a couple of inches and lower them toward the ground, bending at the elbows until you form an almost right angle.

BAD: Make sure to keep your chest between your arms and your butt close to the bench.

TRI-SET 3

MOVE 7: Y SUPERMANS

Lie down on the ground on your stomach with your arms reaching overhead in a Y position. Lift your head off the ground so that your nose just touches your mat. Engage your glutes. Breathe out as you lift your arms and torso up off the ground, engaging your core. Hold for a count of 1. Then return to starting position lowering arms back to the ground. This move helps improve your posture, so that you look leaner without even losing a pound!

TIP: Make sure to keep your shoulders pressed down, away from your ears, and squeeze shoulder blades together. Also engage your core and glutes during this exercise to protect your lower back.

1. Lie down on your stomach with your arms reaching overhead in a Y position.

2. Lift your heard, arms and torso off the ground, engaging your core. Hold for 1 count.

MOVE 8: PUSH-UPS

Starting position: Start in a high-plank position with your hands slightly wider than hip width apart. Your body should form a straight line from shoulders to ankles. Lower your body in a perfect line until your chest grazes the floor. Press back up to the starting position. This is a total-body power move that also helps get rid of upper-arm fat and creates a perky chest.

TIP: Make this move easier by dropping down to your knees, or by placing your hands on a wall or bench.

1. Start in high-plank position with your hands slightly wider than hip width apart.

2. Lower your body in a perfect line until your chest grazes the floor. Then push back up to starting position.

MOVE 9: SIDE-PLANK REACH THROUGHS

Starting position: Begin on your right side with your right hand underneath your right shoulder. Stack your left foot on top of your right foot. Lift your hips up so that your body forms a straight line from your shoulders to your ankles. Reach your left arm up toward the sky. Wrap your left hand around your midsection, as if you were giving yourself a single-arm hug. Rotate your left shoulder slightly toward the ground. Unwrap your arm and reach back up toward the sky. This move helps reduce those love handles for good!

TIP: If this is too hard, lower your right knee toward the ground.

1. Begin on your right side with your right hand underneath your right shoulder and your left foot stacked on top of your right foot.

2. Lift your hips up so that your body forms a straight line from your shoulders to your ankles while reaching your left arm toward the sky.

3. Rotate your left shoulder slightly toward the ground. Then wrap your left hand around your midsection before reaching back toward the sky and going back to starting position.

STRENGTH OPTION 2: TIMED BODY-WEIGHT WORKOUT

This workout technically is categorized as being at-home accessible, but you can do it at the gym if you like. I love to sneak inside a group exercise studio to do my strength training in private. Many of these moves are perfect to do on hardwood floors with a towel, glider, or paper plate at home. If you don't have access to hardwood floors, I have included modifications.

I love this workout because not only does it hit every major muscle group but you can literally feel your muscles cinching together, getting tighter, stronger and more toned. While it may not be the highest calorie-burning workout in this book, it is a killer. The leg circles are an all-star move in my opinion. They are from a Pilates routine and helped me get my muscular legs (from high school soccer) toned and lean.

Do each exercise for 5 reps to warm up your body. When you feel ready to begin, grab a timer or your smart phone. Begin the stopwatch and do each move for the prescribed amount of reps, then move on to the next move without resting. Write down your time and rest for 1 or 2 minutes after you have completed all 9 moves. You are going to go through the sequence of moves 2 more times, for a total of 3 rounds. Aim to beat your previous time each round. Do this workout with a friend to make it a little competitive.

STRENGTH OPTION 2

MOVE 1: INCHWORM TRICEPS PUSH-UPS

Start by standing up tall, arms by your sides. Bend over at the hips to touch the ground. Slowly walk your hands out into a plank position. With your elbows close to your body, lower your body into a triceps push-up. Walk your feet in toward your hands and stand back up. This move works your core and upper body.

TIP: To make this move easier, lower your knees before performing the triceps push-up. Keep your legs as straight as possible throughout the exercise.

1. Start standing tall, arms by your sides.

2. Bending over at the hips, touch the ground and slowly walk your hands out.

3. Walk your hands out until you are in a plank position.

4. With your elbows close to your body, lower your body into a triceps push-up and then walk your feet in towards your hands and stand back up.

BEGINNER: To make this move easier, lower your knees before performing the triceps push-up.

MOVE 2: SIDE-CRUNCH V-SITS

Sit on the ground, balancing on your tailbone with your legs together, your knees bent and feet up off the ground. Extend your legs out straight to the right as you lower your torso to the left. Crunch the right side of your obliques and return to the starting position as you exhale. This has been a staple in my routine since high school. It's helped me keep my tummy flat throughout the years!

1. Sit on the ground, balancing on your tailbone with your legs together, your knees bent and feet up off the ground.

2. Extend your legs out straight to the right as you lower your torso to the left. Then crunch the right side of your obliques and return to start.

MOVE 3: SLIDING REVERSE LUNGES

Start with the ball of your left foot on top of a sliding accessory, such as towel or paper plate, or on a hard wooden surface, slightly behind your body. Position your feet about 4 inches/10 cm apart, your knees bent behind your toes in a stationary half squat. Quickly slide your left foot back behind your body, not lifting your left toes off of the sliding accessory. (If doing this move without a sliding accessory, hover working leg just above ground.) Glide your foot back until your left leg is straight while the right knee remains stationary. Quickly return to the starting position, still maintaining contact with the sliding accessory. Slide the left foot backward and forward for all 20 reps before switching to the opposite side.

TIP: The lower your beginning squat position, the more challenging this move will be. If you do not have hardwood or hard surface floors at home, try this move wearing socks on the carpet.

1. Start with your feet about 4 inches apart and your knees bent behind your toes in a stationary half squat. Put the ball of your left foot on top of a sliding accessory, or do this exercise on a hard wooden surface.

2. Quickly slide your left foot behind your body, not lifting your left toes off the sliding accessory.

MOVE 4: SLIDING SIDE LUNGES

Start in a half squat position with your right leg on a towel or other sliding accessory of choice. You can also do this move without an acessory by dragging your toes along the ground. Balance on your right leg. Extend your left leg out straight as far to the left as possible, dragging along the sliding accessory. Keeping your right leg stationary, still in a squat position, bring your left leg back to meet it. Repeat as quickly as possible. This move is working your inner thighs to help tone and slim them down.

1. Start in a half squat position with your right leg on a sliding accessory or hard wooden surface.

2. Extend your right leg out straight as far to the left as possible.

MOVE 5: LEG CIRCLES

Lie on your back with your left leg straight up toward the sky, toes pointed. Keep both hips glued to the ground. Draw an imaginary circle clockwise with your toes out and around your hips about the size of a large beach ball. After you draw 10 circles, go the opposite direction for 10 counterclockwise circles. Your movements should be slow and controlled.

TIP: Remember to keep your abs engaged and your hips on the ground.

(Continues…)



Excerpted from "Sarah Fit–Get–Skinny Again!"
by .
Copyright © 2013 Sarah Dussault.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Introduction: To The 99% Who Are Not Naturally Skinny 9

Part 1 Time to Get on Your Fitness

Chapter 1 Time to Sweat at Home: My Favorite Exercises You Can DO at Home With Minimal to no Equipment that will produce the Best Burn 17

Chapter 2 Time to Hit the Gym: My Most Effective Routines and Exercises Using the Best Machines 73

Chapter 3 Time to Spare 10 Minutes: What to do When You Only Have 10 Minutes and Specific Goals in Mind 111

Part 2 Time to Eat Clean to Get Lean

Chapter 4 Time to Eat Right: Fresh, Fit & Simple Recipes with Reasonably Priced Ingredients 155

Chapter 5 Time to Detox: The Pros and Cons of Cleanses and Diets and How to Try One Safely 189

Chapter 6 Time to be Social: My Tried and True Tips for Eating Healthfully at Restaurants and Drinking at Parties Without Being Awkward 195

Part 3 Time to Live the Fit Life

Chapter 7 Time to Get Skinny Again: Fail to Plan, Plan to Fail. Creating a Roadmap to Success 207

Chapter 8 My Story: How I Discovered My Passion for Health and Fitness and Built it into an Empire, and How You Can, Too 211

Resources 215

Acknowledgments 216

About the Author 219

Index 220

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