Where in the World is the SassyFitRunner? BIG UPDATE...rhymes with Eggo

Sassy Fit Runner is Preggers!

Okay, though it is no excuse as to why I "dropped off" and haven't blogged recently, shortly after my last post we found out we would be expecting our 2nd child. Yes, Sassy Fit Runner is now Sassy Fit and Preggo! We will be all ribbons and bows come January with a precious baby girl, Willow.
To do a quick recap to bring you up to speed on the last few months:

While celebrating 3 months pregnant, my husband and I ran the Atlanta's annual Peachtree Road Race on July 4th morning! The weather couldn't have been better. Morning of, it was sunny with a few clouds and was a breezy 70 degrees. After finishing a little over 6 miles we enjoyed relaxing on the grass and then went home to nap before 4th of July festivities!

Morning sickness began to set in mid July, so I spent most of that time just doing the best I could to keep anything down and pray for some relief. Once it subsided I was back into full swing, with the approval and guidance of my doctor.

On September 13th I ran the Scrub Run 5k, put on by one of my favorite local event groups called Get Set Grow. I proudly received 3rd place in my age group! Couldn't be more blessed and we also found out that we were indeed having a baby girl!

And lastly, on October 4th, I honored my family members who have fought and beat breast cancer at Get Set Grow's Diva Dash 5k/10k. I again excitedly received 3rd place again in my age division at 6 months pregnant! I even had enough energy to spare and joined the Zumba post celebrations. This may be the last race for me before we meet Baby Willow. I was so thrilled to have placed. Again each time I paced myself and got approval from my doctor :)

Hope to keep my Sassy Fit Peeps more up to date. I will be posting soon what my favorite products I have been using to keep my happy, healthy, and sassy during my fit pregnancy! Remember to always check with your physician before starting a fitness routine or supplements especially while pregnant. And as a good suggestion is to always get a stamp of approval from your doctor to continue any training.

LOVE Y'ALL & Stay Sassy!



May Giveaway!!

With May being the National Health and Fitness month, I am holding a GIVEAWAY for all new clients who sign up for an online training package between now and May 10th to be entered to WIN some fitness goodies from me!! The winning client will be announced on The Sassy Fit Runner Facebook page on Monday, May 12th. Email me for packages and other add-ons lvogt420@gmail.com You don't want to miss this!!

We wear Pink on Wednesdays!

I know it's silly but I couldn't resist. Today us the 10 year anniversary of Mean Girls movie release...and since it fell on a Wednesday, it is only fitting to wear pink as the girls do ;) So sport you pink gear at the gym or when you run today and Sweat Pink ladies!! Have a blessed day. Our hearts go to those in Arkansas after the recent storms took those precious lives and homes.

Happy running and stay sassy!

Affordable workout tanks!!

Okay so I stumbled across a gold mine for cute and sassy tanks when I went shopping yesterday. And of course I had to share it with all my sassy fit peeps! Wait for it...TARGET! They are only ten dollars a piece, which is not only a steal in the workout world but also for Target. I had to get one of each! I sported one today while I worked out. It was very breathable with sheer vent holes on the back. I also love their Champion capris workout tights. They are similar to the Nike pros but much more affordable!

Hope everyone has an awesome day!
STAY FIT AND HAPPY RUNNING!

It's Official...I'm now a CPT

Sorry guys I know it's been a while since my last post! I have been super busy with studying for my personal training exam and I am happy to announce I passed! That's right I am now officially a NFPT certified personal trainer. And to add a cherry on top, I got my first real training job in a local gym where I also teach two classes a week! Things have been moving so fast, so thank you for being patient for my post. Fitness tips will be coming soon! I am also excited to announce, I will now be offering online personal training for all my non-local sassy fit peeps! I hope everyone has had a wonderful Spring thus far!
Happy Running and Stay Sassy & Fit!

Contact me for personal training packages at: lvogt420@gmail.com

My Everyday Must Have Vitamins and Supplements!

Happy Wednesday everyone!! I hope you are all having a wonderful week thus far. I know I promised to post my current kettle bell workout routine, but I'm waiting for my hubs to have some time to take pictures of me doing them to share with you guys. I promise to post it this week. In the mean time I wanted to share my must have supplements I am taking that are working for me. note: This is what works for me and what makes me feel good at the end of the day. This may not be for you and that's okay. 

1. Spark- Instead of coffee or any other type of caffined beverage, I love my Spark by Advocare. I don't feel gittery, but it gives me the same engery that I was addicted to when I was obessed with drinking Monsters. My heart is thanking me.

2. Biotin- I haven't had the best hair and nails in the world since I had my son, so I love this supplement because it helps strengthen my nails and hair. One cool thing it  also promotes fat and protein metabolism.

3. B-12- I have Chronic Anemia and keep low B-12 levels. There was a time I had to take shots once a week, prescribed by the doctor until we got it under control. So with that being said I take a B-12 vitamin to help keep my level at a normal state. B-12 is something that is found in most diet and pre-workout supplements. It helps promote weight loss and helps the nervous system work better. You can find them at any drug or super store. I don't have a certain brand I stick with, I generally pick on that is on sale at the time.

4. Iron- As I stated before due to my anemia, I also take an iron supplement to keep from needing shots at the doctors office. Please check with your doctor before getting on an iron supplement regiment.

( I take the numbered supplements above first thing in the morning with my Spark or my lemon water.)

5. O2 Gold- This is another Advocare product I am absolutely in love with. It enhances the body's use of oxygen as well as supporting muscle building and recovery. I take this an hour before a run or any cardio workout. I can tell the difference when I forget to take it.

6. Catalyst- This is has been one of my favorite game changers for me. I take this 15-20 mins before any workout. It supports muscle tone and enhances strength and energy.

7. Post- Workout Recovery- After an good workout, I drink a post workout  protein shake. You can find many different kinds at GNC or even Walmart. What has honestly worked best for me is Advocare's Proformance Elite Post- Workout Recovery.  By drinking a shake after your workout you are feeding your muscles the nutrition they need and will decrease soreness.

If you have any questions about the vitamins or supplements listed please email me or comment below. I am a distributor of Advocare because I just fell in love with the products unlike the ones I have used and tried before that I didn't like or rather my body didn't work well with. Remember to check with your doctor before getting on any supplements. I am not posting this in hopes to promotes sells but rather share what I love and works for me in my life. If you are interested in these or any other Advocare products, and don't have distributor near you I am more than happy to assist you. Here's my personal link if you want to look at any of the products not found in stores: http://advocare.com/130854966

There's another half of this week left! So if you haven't gotten active this week you still can! Don't wait till next Monday! Start being active and feeling better today! As always Enjoy Today and Happy Running!

NEW BIKE!

I will make this post short and sweet!!

<3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3

This past weekend I picked up my new baby...bike baby that is. A close friend of mine who got me into cycling last summer, found a gently used road bike for sale and it was a deal I couldn't pass up. Not only did it come with pedals AND cleats, they threw in an extra set of tires too. Did I get lucky or what? Since this is my first "big girl" bike, I had to take it out ASAP to get comfortable on it. Today was the perfect day! Sunny skies with a high of 67 degrees! (Don't worry on a day like this I made sure to get a small run in too ;) Today wasn't about getting a good time for the books, but it was about spending with my family. My son loved getting to ride along with me, and my mom joined in on the fun too. All in all it was an amazing and active day!

<3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3 <3

If you have found a love for cycling, please comment below and let me know what you ride and why you love it! Don't forget to follow me on Twitter, Instagram, and the Sassy Fit Runner's Facebook page!
fb.com/sassyfitrunner
twitter: @sassyfitrunner
instagram: @sassyfitrunner

I hope everyone had a wonderful weekend! Enjoy today and Happy Running (or Cycling)!!

(my happy yellow top is from Swirlgear.com)

5 Ways to Stay Active While Iced In

Hey everyone!
The cabin fever had already set in, so I wanted to share with you a few ways to stay active and keep your sanity if you get iced in this winter.

1. Treadmill-  Of course this only applies if you still have power, but it is a great way to get your run on without becoming one of the characters in the movie Frozen.

2. Plank it Out- This is an awesome way to not only work your core but it works all major muscle groups from your legs and back to your upper body. The front position can build up strength in your shoulders, traps and biceps; allowing for more possible push ups, press ups, etc. Side planks can strengthen obliques and thighs, as well as your buns hun. Start with 15 seconds and build your time from there!

3. Squats- with or without weights it doesn't matter, sink down for as long as you can while squeezing your inner thighs. Add pulses or or just do steady reps,  this will lift the butt and sculpt the thighs.

4. Dance- Throw on some music and get that heart rate up if running isn't your thing. Keep your abs contacted and you will be working your core as well. Pick 5 up beat songs and then pick 2 more with a slower tempo for a good cool down!

5. Partner up- Last but not least get someone to join in on the fun. Do some leg throw downs or some high five push ups. Everything is better together!

Be safe in this cold weather but enjoy today and when you can, happy running!

Owen's Birthday Trip 2 Universal Studios

Hey everyone!

Still recovering from this past weekend as we celebrated my amazing son's 6th birthday.  We decided to take him on a special trip to Orlando instead of throwing him a party. It was an awesome experience and lots of family fun at the Universal parks for three days.  We kept his friends involved by having them donate blankets and coats for a local charity instead of gifts. It was a huge success! My son loved the idea of helping others. This was a wonderful learning experience and taught him what it means to have a servant's heart. We treated the trip as a reward for his big heart for putting the children's needs first.

On our trip we got plenty of exercise. On average, we walked twelve miles a day!! I thought my son would have complained but he was much too excited to get to each ride so he didn't seem to mind. Did I mention that two of the three days it was cold and rainy? As we made the drive down the forecast changed drastically. We were all troopers and still had a blast. But Sunday was the best day of all. It was the only day I could pull out the shorts and my favorite long sleeve. Of course it was from Swirlgear because it was cute, lightweight, and I found out it dries fast after two water rides... YES water rides!!

Anyways, I hope everyone is enjoyed the weekend and did something fun and active:)

Enjoy Today and Happy Running! !

Sunday Funday Meal Prep

Sunday is wonderful day I and many others set aside to prepare our  healthy meals for the week. I mainly do this for my lunches, as I like cooking dinner for  my family each night. For this week I prepared five meals, since we are taking our son on a Birthday trip out of town over the weekend.

My 5 meals:

2- Tilapia, brown rice, sweet potatoes, and asparagus

2- Baked chicken, quinoa, sweet potatoes, and zucchini

1- Baked Chicken, quinoa, sweet potatoes, and asparagus

1. Pre-heat oven to 350.

2. First defrost all the Tilapia and Chicken if you buy it frozen as well. (see packaging directions)

3. While waiting on the meat, I wash and cut up my sweet potatoes into rounds and then into smaller pieces. I then place them into a glass cooking dish and I spray them with Olive Oil and lightly toss. These take the longest, so I go ahead and put these in first on the bottom.

4. By now the meats are ready. I place the Tilapia in one dish and the chicken in another. The dishes are lighlty sprayed with olive oil and each of the peices of meat are seasoned with Mrs. Dash Onion and Herb. I put these into the oven on the top, for 20-35 mins. The tilapia is usually done in 20.

5. This is the time I wash the remaining veggies. I cut off the woody ends of the asparagus, and cut the zucchini into thick wedges. These each have their own smaller pans as well and are lightly sprayed in olive oil and tossed. 

6. Now that everything is cooking in the oven, its time to start on the quinoa and brown rice. Follow the directions on the quinoa box for preparing, and for the brown rice. 

7. Once everything is cooked, I portion everything into my containers. 

8. I store 2 at a time in the fridge and the rest in the freezer. Everytime I have lunch I replace one from the freezer into the fridge.

~ If you would like to know my grocery list of 50 bucks, including enough for my dinners as well; check out my Saturday Grocery Day : http://thesassyfitrunner.blogspot.com/2014/01/saturday-grocery-shopping.html

I hope you enjoyed my meal prep lunches for the week! Comment below if you try it or if you have some meal prep ideas for me in the future to try!

Enjoy Today and Happy Running!

SNOWBALL 8K SHUFFLE Virtual Race

I want to give a huge thanks to Run with Jess for creating this race! It was simple to join in on the fun. All I had to do was enter my run time within the time frame she provided. Just by doing that I was entered to possibly win a heart rate monitor watch. Not too shabby since there was no sign up fee. That's right...FREE to be apart of the fun!! Since I did my race today it was an awesome way for me to start the first day in February off right! She also created a cute race bib for us to print off. I had to print in black and white because we ran out of color ink :( But the bib was very cute either way. I ended up running in the evening at my normal place. My hubs drove me to the park and cheered me on! It was amazing! I was in my element on familiar grounds. I finished the 4.97 miles in 49:57 making my average pace10:03min/mi. I am very happy I did this fun and creative race. I am looking forward to many more and of course my race bling! I was lucky enough before she ran out to purchase my metal to show off saying I did it!

If you don't already follow her blog check her out: www.runwithjess.com or follow her on Facebook: facebook.com/RUNwJESS You can also help her Run to Napa by clicking this link and voting for her: http://woobox.com/h3xho2/vote/for/1848794


Don't forget to follow me and remember to Enjoy Today and Happy Running!
Facebook.com/sassyfitrunner
Twitter.com/sassyfitrunner
Instagram.com/sassyfitrunner

It's a Cauliflower Stir-Fry Kind of Night

I intended my next post to be about my meal prepping, but decided I may as well save it for later in the week. So on the menu tonight was baked chicken seasoned with Mrs. Dash onion and herb, steamed brocoli, and of course: Cauliflower Stir-fry!! Even my five year old son liked it...if this doesn't scream out try me at dinner time I dont know what will. Its relatively easy to make and of course you can add what every else you may want to it, like peas or diced carrots. I just wanted to show you the most simplistic way to create it.

All you need is:

~ a food processor or a blender; I just used my blender.

~ head of cauliflower

~ light soy sauce

~ 2 eggs

~ Mrs. Dash onion and herb

How I made it:

~ Rinse and cut the florets off into pieces (I used about half of the whole head of cauliflower)

~ Place a few pieces at a time into the blender to make the process easier. By using the blender it gives it a more "rice" like consistency.

~ Once you have done this, spray a little bit of olive oil in your pan ( I use the PAM olive oil brand) and pour all of the cauilflower in on high.

~ This is now where you will stir in 3 tbp of the light soy sauce and sprinkle in a little bit of the Mrs. Dash ( optional).

~ Push the cauliflower rice to the surrounding edges and crack the 2 eggs into the pan. Once they start to cook you can scramble them up while mixing it in with the cauliflower. 

~ I stir this off and on for about 15 mins.

~ Measure out your correct portions on your plate and you are finished!

Let me know in the comments below if you enjoyed making this as much as I did. I hope everyone had a wonderful Monday!

Enjoy Today and Happy Running!!

Hot Chocolate 15K

This morning my alarm went off at 6 a.m. I got dressed, kissed my sleeping husband and son, and headed out to pick up one of my best friends, Alli. When I arrived she informed me the race info online stated we should get there at 6:30; this was at 6:45. So naturally I go into panic mode. And of course my ding-bat self forgot to fill up my car the night before, so we had to make a stop before we could officially hit the road. Thank goodness there was zero traffic and as luck would have it we were able to get in a parking lot across the street from our corral line up. This is with 45 minutes to spare, might I add.

The whole experince was both challenging and thrilling. Once I past the 10K mark I was overwhelmed with excitement. For those who dont know, this was my first race where I lengthened my distance. Every fellow racer we came in contact with was very nice and encouraging. All the volunteers where great; they were enthusiastic which kept us smiling through the miles. When I crossed the finish line, while a little fatgued I was proud. I was proud of myself for having the courage to do more. Now I can cross it off my New Year Resolution's list!

I don't think this run would have been the same with out my Alli girl! Running not only brings happiness to the soul, but it also deepens friendships. We came closer as we encouraged each other and laughed about the craziest things along the way. So thankful for her.

Here are some pictures from this morning's race. I hope everyone has had an amazing weekend and remember to Enjoy Today!