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

Georgia Spartan Sprint! Memories and Advice!

    Hey everyone! I know I just shared some exciting news about the tanks and tees. Finishing up some things and I will be able to share more soon! I dropped the ball sharing with you guys my lastest fitness goal I accomplished last weekend. As some of you may know, one of my new year resolutions was to complete a spartan race. Well we can now check that off the list!! My son, who is now a proud six year old, got in on the fun too. There was a Spartan Jr. event of a choice between a 1/2 to 1 mile, and of course my son wanted to do the mile....3 times!! He was so excited and was such a good sport helping the other kids each time he did the course they gave him a medal for each mile. Proud momma right here! I have to give a HUGE thanks to my amazing mom who helped take care of my son while we completed our course.

    The adult race was 4.5 miles on hill and sometimes mountain like terrain, with 15 obstacles to challenge your body and mind even more. It was exciting and challenging...I even threw up! Sorry T.M.I. But it was because I am afraid of heights. After I climbed the side of a mountain that was draped with large nets, my body couldn't help but react at the top. But don't worry my hubs who was with me the entire way, pushed me to just keep running to the next obstacle. There was one other obstacle that challenged your wits if you are afraid of heights. As I climbed up the structure they had built, I thought okay I can do this...until I saw the small beams that connected it to the other side. It was safe but they mad an illusion you could fall through, as you look below. My hubs practically ran across with no effort. A fellow spartan saw my fear, grabbed my hand and said lets do this together. The community and since of brother/sisterhood is amazing. Everyone helping one another to reach the end and get the medal. A few of the obstacles consisted of climbing over walls, crawling through mud, or trying to pull/push a heavy object. And if you couldn't complete it... all hail the BURPEES at 30 a pop. Was unable to complete 3 of the 15 obstacles making me do a grand total of 90 burpees! On the first mile I lost the sole to my right shoe in the mud hills. This is where you slide into a mud pit filled with obiviously mud and ICE with a side of water! You then must use the ropes to climb up another mud hill to slide back into another muddy pit. There was 3 or 4 of these on this course. In the end we had a blast! Not the best time out there, but I have memories of team work with my husband, son and spartan family that will last a lifetime!

5 Things you MUST know before you do a Spartan Race:

1.  Clothing/Towels- Wear tight-fitted clothing what has some form of water resistance: this is so important. People lost articles of clothing because they were weighed down and just fell off. Make sure to bring comfortable clothing to change in after. They provide water hoses to rinse off.  You need to have multiple towels too. One to help get the mud off and then another clean one for after you are..."clean" or less muddy.

2. Wear comfortable yet disposable shoes- DO NOT wear brand new shoes that will get ruined and or just hurt your feet because they are not broken in yet. They have a wonderful charity that will super clean your muddy shoes and give to those less fortunate.

3. Water Stations- Don't think you are too "cool" to stop and get a sip of water at the stations provided. They are there for a reason. Especially now that we are approaching warmer seasons this is more important than ever.

4. Train!- I will say it AGAIN... TRAIN for the event. Sign up for the emails for daily workout routines you can do anywhere. Nothing worse than not being ready for something that challenging even for the most equipped spartan.

5. HAVE FUN!- Don't take the fun out of it if you can't complete an obstacle. Do those burpees and keep having fun to the end.  

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!