Sarah Pallanck Lifestyle & Fitness, LLC

We all need accountability. It is so important to have someone who you can share your goals with! They will support you, keep you on track, and celebrate your successes.

Let’s get prepared for the week ahead. Make a list of what you need to accomplish and get after it!

Tag your “accountability partner” below!
Mine is Erin Lingle aka Lingle Fitness 💪

I want to introduce you all to my client, Greg! Some clients would prefer not to have their photos shared, so I hope you like this cool photo of me!
Greg is in his 60s and I’ve had the pleasure of working with him for the past three years! I could go on and on about the goals he’s accomplished... here is what he has to say about our time (and counting!) together:

“I have been using Sarah for over three years and am extremely pleased with my results.
I was a gym rat with no goals, direction or plan. Sarah helped direct me to many changes in my life from stretching, diet and various use of stationary equipment and weights.
My personal program is developed by coordination and thoughtful discussions regarding my desires and goals I stride to accomplish.
Sarah is a great communicator. She listens to her client and develops a plan and proceeds to implementation, showing great insight and concern to your mental and physical feelings. She praises your accomplishments, but at the same time keeps you focused on your task at hand and your desired results.
I go to the gym excited to achieve my goal of better health and well being. I aways leave feeling pleased with my results and looking forward to my next challenge.
Entrusting yourself in Sarah’s guidance and training make you a happier and healthier person.”

Bringing this page back to life! Stay tuned 😊

Let’s talk progressive overload➡️

What is it? Progressive overload is the fancy way in resistance training of saying “making progress”. I find that it is highly overlooked in the gym because it is “cooler” to switch up your exercises every single session versus being consistent and methodical.
Why is it important? To make progress, you need an increased stimulus in order for your body to adapt and get better. If you keep doing the same weight, reps, and sets every single week, you are likely to plateau and see no changes to your physique or strength! Same thing goes for trying to reinvent the wheel: just keep it simple.
To your normal routine, try to:
➡️Complete one or two more reps
➡️Add an extra working set
➡️Decrease rest time between sets
➡️Increase your weight (adding 5-10 pounds each week on your big lifts!)

Slow and steady wins the race 🐢
📸: .got.mel_blog

With 2018 coming to a close, I decided it would be a good idea to make a few fitness goals to accomplish by the end of the year. Mine are:
•Deadlift 250 for 1
•Overhead press 95 for 1
•Power clean 95 for 5

What will you accomplish in the last 30-something days of the year?!? Share below 🔽🔽🔽🔽🔽

📸: .got.mel_blog

With the holidays approaching, let’s throw it back to summertime with my mom!

Now if you’re anything like me, you probably enjoy the holidays and the food that comes with it. Furthermore, I have definitely gone a little too wild with Christmas cookies or Grandmas special dinner. And that is OKAY. I want to provide you with some of my favorite tips that I use and recommend for the holiday season:

1. Prepare, prepare, prepare. Make sure you eat your “normal” meals on the days leading up to the holidays. The day of the holiday or celebration, I always make sure to drink plenty of water, eat some protein, and fill up on plenty of veggies! This will leave room for goods or drinks that you typically don’t have.
2. It is okay to say “no”. The generosity of our co-workers, friends, and family is wonderful around the holidays, but something you just need to turn them down. Don’t feel pressured to indulge in everything that is offered to you. Moderation is key.
3. Say “yes” to the foods that only come around once a year. You bet I will be getting a second or third serving of the Finnish coffee bread my mom only makes around Christmas. I would even refer to it as “special bread” when I was little because I knew I would have to wait an entire year to have it again!
4. Keep moving! One of my favorite things to do during the holiday season to stay “on track” is to add in a little extra movement. Go for an extra walk after a big dinner or add in an extra circuit to your workout!
HAPPY HOLIDAYS!!!!!!

Sometimes you’ve just got to forget the gym clothes! 👗👔👡👜 In terms of exercise, more is not always better. It is soooo important to give your body a break. Depending on one’s goals and abilities, I recommend taking anywhere from 1 to 3 rest days per week! Rest days help recovery, exercise adherence, and are actually when you get bigger and stronger! If your body feels worn out or your mind just isn’t in the workout, do yourself a favor and REST! I bet your next session you will PR on an exercise and have a newfound motivation 💪

The best thing you can do for your health is to relax and get outside. Bonus points for fun, candid pictures. 🍀🌳🌲☘️🌴 HAPPY SUNDAY! What will you do to relax today? 📸: .strength.llc @ Greenville, South Carolina

This page is a "work in progress", but any support is appreciated greatly!

•CARBS AFTER DARK•
I was putting together my dinner this evening and realized it had *carbs* in it and it was dark outside. The so-called “fitness gurus” in the magazines or on Instagram will tell you that you are not, under any circumstances, allowed to eat carbs (or anything for that matter) after the sun goes down. Face palm.

I’m here to tell you: you can eat after it is dark outside and YES, you can eat carbs at night!!!!!! Whatever your goals are (fat loss, weight gain, maintenance): focus on the entire day. Ensure that you are keeping your calories in check to reflect your goals. Your body isn’t going to physiologically behave differently toward metabolizing food at 6:30pm when the sun has set versus 6:15pm when the sun is still out.

Going to go enjoy my pasta now!

•GROCERY SHOPPING•
Everyone always says eating healthy is so expensive and I agree...to a point. I think it is completely reasonable to get a week’s (or more) worth of groceries for a price that won’t break your budget.

I got all of this for $75 at Whole Foods (aka whole paycheck)!!!! I also was able to buy organic for most of my produce, which is important for certain foods. This will last me at least a week, especially with the staples I already have.

•Shop the sales (and stock up if your favorite granola is usually $8 and it is on sale for $4!)
•Only grocery shop 1x/week (or every week and a half if you can)
•Buy what you actually need to make meals
•Make a list before you go!! And stick to it!!!!!