Sara Rout

I lifted weights this morning and when I was done I went for a fun 1.5 mile walk (while drinking breakfast).

The weather in the mornings is still nice even though by 10 am it will be heinously hot.

Do what movement you can with what you’ve got going on today-

Never miss a Monday 💪🏼 ♥️

And PS- this protein drink I’ve been having each morning lately- cafe latte- is super yum 😋 and packed with protein.

Sunday morning food mod!

What I wanted: a breakfast burrito from the local burrito stand and a Mimosa.

What I had: my own breakfast “burrito” and a home-made mango mock-tail.

The differences?

First off: I feel better when I eat better. Restaurant foods are filled with sodium and are typically more than one serving size (but we eat it all as if it is one singular serving).

Second: 500 calories, a bunch of saturated fat, carbs, and sugars. Enough said.

Third: Starting a day with alcohol is never good for me and leads to more alcohol and more unnecessary food consumption… so mock-tail it is! Tasty and refreshing… and without the negative effects of alcohol.

I encourage you to explore what food mods might work for you this week! 💪🏼 ♥️

Wanted to share some of my favorites from weekend grocery shopping… not pictured: eggs, ground turkey, protein powder, chicken breast, rice, and frozen cod which are all staples of my healthier eating habits.

I often eat the same items over and over- it takes the guess work out of what to eat for me, and I know that these items- when I stick to them- aren’t foods that trigger me to overeat.

I have a tendency to overeat if I’m not being mindful and although I’ve been healed from the habit of binging/overeating for a few years now- I consistently keep it in mind so as not to slip back into poor habits and choices.

If you feel like that description might be you- take one baby step today to be mindful of building and maintaining good food habits.

One excellent way to do this is to keep a food diary. There are various apps to keep track of food consumption - even a piece of paper and a pencil works!

It feels amazing and it’s worth working for. YOU are worth it.

💪🏼 ♥️

It’s FRIDAYYYY!!

1. TGIF (the grind includes Friday… and the weekend!)

2. But still have fun.

Reminder that you CAN have it BOTH ways. Being healthy and fit does not have to be all-or-nothing.

You can remain true to your weight, health, and fitness goals on the weekend while STILL enjoying your time doing allllll the fun weekend stuff.

Make a plan for yourself, set your intentions, and stick with it! You will thank yourself on Monday 💪🏼 ♥️

I was absolutely not feeling it during my workout today. For most of the workout I was just trying to convince myself not to quit.

I made it- finished the workout- and AS USUAL I am happy that I did.

Was it my best effort? Not in comparison, no. But for today it was my best effort and that’s all that matters.

I was a little shocked at the way I felt because typically I LOVE cardio, I love body resistance, I love weights, I love walks. I can say at this point in my life that I thoroughly enjoy many forms of exercise. I would miss it if I couldn’t do it.

For me, the love for exercise has been a progression throughout YEARS. There were times- a lot of them- when I would have a good run at daily exercise and then quit for months.

Then there were days when I would get to the gym and leave a workout for “not feeling it” reasons.

Those were the days when I used exercise as a form of punishment for what I had eaten. Now I think of exercise as a positive feel good activity - for building or maintaining my muscles, physical health, and mental health.

I guess the point of this post, and what I spent my workout time thinking of is- if you don’t feel like it today-

Do it anyway! Move! Close your rings or meet whatever amount of steps you’re going for.

You might not feel good starting but I promise you’ll feel good finishing.

💪🏼 ♥️

One of my favorite go-to foods after the gym- high protein yogurt with super seeds.

This little concoction also substitutes for dessert when I have a sweet tooth 🦷

High protein, low sugar, low calories, good fiber.

PLUS- there’s always a great message on the other side of the yogurt lid.

Winning in all ways 💪🏼 ❤️

This doctor is one of my favorite doctors to follow on social media. He says something absolutely genius on a daily basis. I saw this today on Instagram and wanted to share.

If you don’t follow him already, he is worth a follow for great advice and nuggets of knowledge.

I’m so thankful for this guy.

As we go into the weekend, a heart-felt reminder for those who are trying to do their best to feel happy, healthy, and well…

Don’t let the weekend be your “weak end”- a piece of advice I heard years ago and often didn’t take into consideration but have since learned that it’s solid advice.

What does it mean?

It means don’t mess up a good thing.

It means don’t reverse all of the meaningful work you accomplished during the week for some short lived “fun” on the weekend.

Because I am here to support that falling out of alignment with your wellness goals, feeling hungover, sick, tired, bloated, and five pounds heavier after weekends of excess -over and over and over- weekend after weekend- is not “fun.”

Is it fun once in awhile!? Well yeah—- and sign me up, too (you know I will bring the pizza and fireball 😉) - but not weekend after weekend. Balance.

If you’ve got goals for yourself in the food intake arena and you followed your plan diligently all week… don’t ruin all of the mindfulness and planning by eating junk all weekend long. No! Pick one meal to indulge or have a treat.

If you’ve set an exercise goal for this week and haven’t met it yet… then keep swimming into the weekend, my friend. Do not give up now! Chances are you’ve got more time to exercise on the weekend -so don’t let that opportunity pass you by. You are worthy of every bit of how good it feels to slay your goal. Don’t cheat yourself out of it.

And last but certainly not least- Get enough water, enough sleep, enough sunshine, enough balance, enough love.

Make good choices according to your goals so that by the time Monday (or Tuesday) comes are you are ready. for. it. 💪🏼 ❤️ 👏🏼

It’s Monday!

I like the phrase “never miss a Monday” - meaning… well, whatever you want it to mean for you.

What it means for me is that on Mondays I always try to ensure a good workout and a good meal plan.

It sets a healthy tone for the week.

Workout ✅ Healthy food ready to go ✅

Never miss a Monday…an excellent habit to start today if you haven’t already!

💪🏼 ♥️

Hello, my friends! I set up this page to create a space where I can share real-life inspiration and motivation as it relates to health and fitness.

There are different paths to walk while achieving your own goals… some walks will be taken alone… some are more easily walked with others.

Let this be a source of positivity in your own personal health and fitness journey. 💪🏼 ♥️