Thursday, August 29, 2013

The Skinny on the Bikini Competition

As some of you know, I am currently in the process of preparing for a fitness (bikini) competition. Why? Because now that gymnastics is over for me, I felt like I needed something to keep me motivated; something to keep me pushing my physical limits and striving to attain goals. I'm seven weeks into my prep and have about 7 weeks to go. It's crazy how much your body can change if you just put in the effort and are consistent with your program. Here's a few pictures of my progress from one week into it versus 7 weeks into my program. Oh and please disregard my sleepy/ugly faces in the pictures :)It was really early.

These are my results from consistency in my eating and in my workouts. I don't know my exact body fat percentage in either of the pictures but I can definitely tell I have gotten leaner within this last month. My diet and work out plan change about every 2 weeks according to what my trainer thinks will be best for me. I'll be periodically posting some of my contest prep progress pictures throughout these next 7 weeks! I can't wait to see my body start changing more and more. The below picture is my motivation and inspiration to keep going!

This spring I worked out at a gym for 3 weeks with my sister. I won a free trial thing so I decided to try it out! This was one of the exercises we did and it kicked my butt! It only takes about 20 minutes max, and anyone can do something for 20 minutes right? Give it a try! It's easy to do at home as no equipment is required. And it'll get your heart rate up and burn fat for sure! I described a few of the exercises so you know how to do it! Time yourself and let me know how fast you do it! If you have any questions feel free to email me! Good luck :)

1. 100 burpees

2. 90 x over jacks (jumping jacks bringing your hand down to your opposite foot in between each jack)

3. 80 high knee touches

4. 70 air squats

5. 60 jumping jacks

6. 50 mountain climbers (100 total) (running in plank position)

7. 40 superman squeezes (lay on your stomach and bring feet and arms out and down)

8. 30 jump squats

9. 20 Spider-Man kicks (like mt climbers but bring your knees out to the side)

10. 10 push-ups

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Sunday, August 25, 2013

Sweet Tooth Sunday's

Who doesn't crave something sweet on a lazy Sunday night? Not I, that is for sure! But instead of eating a piece of cake, some cookies, or a pint of ice cream, try making something a little healthier! I'm going to be posting healthy 'treats'every Sunday and I decided that I would start with these delicious Banana Almond-Butter Bites!
Here's what you will need:


*Almond Butter (or peanut butter)

*Dark Chocolate chips

*Coconut Oil

Directions: Cut up bananas into slices, then put a tsp or so of almond butter on half of all of the slices. Meanwhile in a small glass cup or bowl melt about 1/4 C dark chocolate chips and about a Tbs of coconut oil in the microwave. Once that is melted put a little drop on top of the bananas with almond butter on them. Then put the other half of the banana slices on top of the almond butter and chocolate so it makes a little sandwich. To top them off, drizzle the rest of the chocolate and coconut oil mixture over them all. Put it on a plat, tray, or pan and stick in the freezer for 45 minutes or until you can't stand to wait any longer!

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Saturday, August 24, 2013


My name is Sarah Elizabeth Wensel, I am 23, a bit of a fitness addict, and I currently live in Provo, Utah.

I married the love of my life one year ago in the Oquirrh Mountain LDS temple, and couldn't be happier or more confident in that decision. I love my hubs!

   My husbands name is Phil Wensel. He is 30 and got suckered into living this lifestyle with me. But honestly he is 100% supportive of me and even likes to join in on all of my fitness adventures. He's probably the nicest and most social person on the planet, which balances out my sometimes not so outgoing personality. Let's just say my social skills have definitely improved since being married to him :)  he's my favorite! Isn't he sexy?

 I recently graduated from Brigham Young University with a BS in Psychology. I was also on the gymnastics team there and just finished up a 4 Year competitive career there. If any of you ever have the opportunity to be a competitive college athlete I would definitely recommend it-- one of the best learning experiences of my life. I did gymnastics since I was 5 and being finished with something that had been a constant in my life for nearly 17 years feels pretty weird, I still don’t quite know what to think about that yet. However, this void is what has inspired me to keep continuing my fitness journey and to essentially make it a lifestyle.
Below are a few pictures of me at the peak of my senior gymnastics season about 6 months ago. I got pretty skinny (13% body fat) according to the dreaded bod pod at BYU) and was really comfortable in my skin! However, I lost a lot of muscle along with all the fat... Including my butt :(
I'm now working on gaining more muscle and getting my booty back ;) while maintaining a healthy body fat percentage. It is definitely a learning process but I'm determined to be my best self and to me this includes being happy and healthy!

Now that I am done with school and Gymnastics I have a little more time on my hands and would like to use that time to document my life and goals on this blog, with the purpose of keeping me motivated to be my best self, and to hopefully motivate others to do the same! I love helping people! So feel free to shoot me an email with any questions and I will be more than happy to respond!
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