Because Exercise and Nutrition go hand in hand!

“If you maintain good eating habits, you not only will maintain a healthy weight, but you also will not put unnecessary stress on your body” – Dr. Lustig, Chiropractor, N.J.

Last Nutrition Workshop with Jillian

Thursdays from 6:30-7:00PM! 

Week 1 - START  Thursday June 23 from 6:30-7:30PM

Session 1

• Why belly fat kills?
• Why this “fit for life” program and why now?
• 12 super foods to base your meals around
• Why eating 6 x a day is ideal?
• How to turn mindless eating into conscious decisions?
• How to create a food journal and track your progress?

Session 2

• Why DIET is a bad 4 letter word?
• Busting myths of world’s most commercialized and popular diets
• Why food labels are often more harmful than helpful?
• How commercial advertising tricks people?

Week 2 – Thursday June 30 from 6:30-7:30PM

Session 3

• Kick up the metabolism! Secrets reveled and best foods to have
• Muscle burns fat = gain MUSCLE and it will burn the FAT for you
• What to eat before and after your workouts?

Session 4

• What to buy and not to buy in the grocery stores?
• Convenient ways to make this “fit for life” plan last for life.
• Focus on recipes to try and how to plan out your day

Week 3 – Thursday July 7  from 6:30-7:30PM

Session 5

• Smart tips to shopping at the grocery store
• The effects of Diet coke and artificial sweeteners
• Don’t be fooled by “healthy” nutrition products and labels
• Dessert tips and recipes

Session 6

Knowledge that will last you a life time!

Full program: Members/Bikini Workshop $79 Non-members $99

Drop-in: Members/Bikini Workshop $17 Non-members $20

Sign up for the Workshop in class or send us an email: info@getsassyfit.com

Questions? Email us at info@getsassyfit.com!

*Workshop content can be changed without prior notice.

These are the topics we’ll be talking about in week 1:

• Why belly fat kills?
• Why this “fit for life” program and why now?
• 12 super foods to base your meals around and why
• Why eating 6 x a day is ideal?
• How to turn mindless eating into conscious decisions?
• How to create a food journal and track your progress?

Nutrition Workshop, starting Saturday April 23, 2011

6 weeks of knowledge that will last you a life time!

Members $79 Non-members $99

Sign up for the Workshop: sassyfit@me.com

Send us your name/ telephone number – we will contact you for payment.

Question? Email us at sassyfit@me.com!

]]> http://www.getsassyfit.com/2011/04/11/you-are-what-you-eat/feed/ 0 http://www.getsassyfit.com/2011/04/04/sassy-fit-2011-nutrition-workshop/ http://www.getsassyfit.com/2011/04/04/sassy-fit-2011-nutrition-workshop/#comments Mon, 04 Apr 2011 05:47:36 +0000 Valerie http://www.getsassyfit.com/?p=1563 JUMP INTO SPRING WITH JILLIAN AND SASSY FIT!

Sassy Fit 2011 Nutrition Workshop

Work-outs and Nutrition go hand in hand! Now learn how to make your hard work and great results last and learn about a healthy life style.

Jillian Austin, ISSA Certified Personal Trainer, Rower for the Lightweight USA National Team, and Sassy Fit Group instructor knows what it means to be an elite athlete and stay under a strict weight requirement, while having energy and keeping a smile on her face!

During our Nutrition Workshop, starting 23 April, she will help you through the process and not put you on a “diet”, but teach you how to make small changes that can be life changing!

Some of the topics: How to speed up your metabolic rate? Why trendy diets are only temporary and unhealthy (Paleo, Atkins, etc.)? What to eat before and after workouts? and lots of tricks she’s learned over the past 8 years as a lightweight rower.

Sign up today for the 6 weeks Nutrition Workshop

Members: $79/pp for 6 weeks

Non-members: $99/pp for 6 weeks

• Where? Sassy Fit at the EM Fine Art Gallery, 410 Dexter Avenue North, Seattle
• When? Start Saturday 23 April, for 6 Saturdays at 10:00AM
• How do I sign up? Sign up with Valérie at the Sassy Fit front desk (check, CC or cash) or email Valérie: sassyfit@me.com or Jillian: austin.jillian@gmail.com for sign-up (leave us your phone number in the email and we will call you for your payment details – do not send your payment info by email)
• Want more info: email us!
• What about the 10:30 Method class? We’ll be done in time for the 10:30AM Method class!
• What if I can’t attend, but still want to participate in the workshop? If you can’t attend we’ll email you the workshop content.

Sign up today – Limited space!

I’ve been training with Shannon for over three months now.  When I first met Shannon, I was on a weight-loss program that many people hear assume is extreme and unhealthy.  Shannon had her reservations about it, too, but instead of making a snap judgment, she asked me questions and observed me for a few training sessions to make sure I was okay.  She saw that I was learning to listen to my body; that I knew my limitations; and that I wasn’t afraid to work hard.  She shared her own story with me and in the time I’ve been training with her, I’ve come to consider her my friend as well as my trainer.

My goals when I started working out with Shannon were to increase my physical fitness, lose weight, build muscle, and ultimately start training for my first 10K ever.  I started working out with Shannon weighing nearly 250 pounds.  Instead of making snap judgments regarding my physical condition (i.e., she’s fat so she must be weak), Shannon took the time to assess my current level of physical fitness and tailored my workouts to help me achieve my goals.  She recognized that I had a decent base of cardiovascular fitness and strength, and helped me build on that aggressively and in a way that responded to how my body felt on any given day.

Since I started working out with Shannon, I’ve lost a significant amount of weight (I’m down to 215 pounds).  To be honest, I would have lost the weight with or without Shannon’s help.  BUT, also since I started working out with her, I’ve also noticed SIGNIFICANT changes in my body composition.  I’m seeing muscles that I’ve never seen before!  I’m also stronger and more flexible than I have been since high school.  I share a lot of the credit for my stronger, fitter, smaller body with Shannon.

Shannon really wants to help me, not just physically but in a whole-person kind of way.  She asks me tough questions, wants to know how I’m feeling, and really understands when I’m having a tough time. For example, she goes out of her way to point out the changes she notices in my body.  If she thinks I’m looking smaller or notices a muscle that’s making its first appearance, she says so!  

For a long time, I used to wear a compression shirt underneath my workout clothes and it was kind of like a “safety net” for me; it smoothed out all the bumpies, at least as much as that’s possible, you know?!  I haven’t worn it in a while, and recently Shannon asked me how I was feeling about not wearing it.  My honest answer was, “Not great, but I’m just gonna get used to it!”  It feels awesome to get my butt kicked with a workout and to be working with a trainer who cares about my emotional, spiritual, and mental health along with my physical health.  Who really gets me as a person, you know?

As I mentioned already, I consider Shannon a friend.  She reads my blog, encourages me when I need it, shares her own story about getting healthy, and just generally motivates me to work hard and achieve my goals.  She helps me believe that I can succeed when I am having doubts.  She is my “whole-person trainer,” not just my physical trainer.  She makes working out fun, and I know I would not be as far along in this journey as I am without her help!

Today is our last day in the office with Britt before she leaves for vacation to become Mrs. Eaton!  We’re so excited for her and can’t wait to help celebrate her big day!
Brides-to-be are always moving a mile a minute in the last few days leading up to their wedding day.  It’s hard to sneak in those last chance workouts, but they CAN actually help!
If you don’t have time for a full body focus session, make sure to focus on the key areas that you’ll be showing off in your dress.
The biceps, shoulders, back and chest are what will be the most prominent in your dress, depending on the style.  Here’s a quick workout you can do 2-4 times the week before your wedding (or any other event you’re wearing a dress to) to help firm up those muscles.

Warm up 3-5 minutes:: Jog, run, elliptical, bike.  Whatever you have available.


Over head press:: Hold 10-15lb dumb bells above your head, palms facing forward.  Bring your arms down to a 90 degree angle and then extend arms fully above your head.  repeat 15-20 times.


Wide knee pushups::  Assume a pushup position with hands wider than your shoulders and knees on the ground.  These are slow and steady pushups, dropping all the way down until your chest brushes the ground.  You’re going for max effort here, so instead of stopping at a number, you’ll stop once you can’t push back up to the top again!


Bicep hammer curls:: stand with knees slightly bent and chest leaned slightly forward.  Holding a 10-12lbs dumb bell and palms facing towards each other, curl weights all the way up to chest and then slowly bring back down to hips.  Make sure not to use momentum.  15-20 reps.


repeat this segment 3 times and then do a 3-5 minute cool down.


CONGRATULATIONS Britt, we’re so excited for you!!!