Sandy Bum Fitness

Discovering the FUN in FITNESS.

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  • About Me
  • The Journey Begins
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  • Health and Fitness Research
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Author: Sandy

I am a group fitness instructor and personal trainer with a background in education. I fell in love with health and fitness as a student athlete in college. This inspired me to pursue a Masters degree in Exercise Science and Health Promotion. When my college cheerleading days ended, I sought new ways to stay in shape and feel great about myself. This is when I fell in love with group fitness, running, and weight lifting. I spent 8 years as a health teacher then decided to transition into the fitness world. I fell in love! In my free time, I continue to stay active with my family through taking nature hikes and walks, running and biking together, and heading to the pool or beach. I truly believe in a healthy lifestyle.
November 26, 2018November 26, 2018 Sandy

Holiday Survival Guide: How to Stay Healthy (ish) during the Holidays

November 7, 2018November 15, 2018 Sandy

RESEARCH SUMMARY: “HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results with Minimal Investment”

October 4, 2018 Sandy

Resistance Band Workout Program that will Kick Your Behind

September 14, 2018September 14, 2018 Sandy

RESEARCH SUMMARY: “Wearable Heart Rate Monitors: Which Works Best?”

September 6, 2018 Sandy

Back to School Meal Prep

August 24, 2018August 25, 2018 Sandy

Three 20 Minute HIIT Workouts to Feed Your Exercise Addiction. No Equipment Needed!

August 2, 2018August 3, 2018 Sandy

RESEARCH ARTICLE SUMMARY “Science Shows You Shouldn’t Give Up on the Push-Up”

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Holiday parties, cookies, Egg Nog… all the temptations are right in front of you. Maybe you’ve worked really hard on losing weight or are in a really good routine and don’t want to lose focus. You can still enjoy the holidays without giving up on your health goals and here is how: 1️⃣ Stay on track most of the time. 🍷It is okay to enjoy your favorite holiday treat or have a drink at a party. Treating yourself will satisfy your cravings and keep you from bingeing later. Just try to stay on track most of the time and use the holiday party as a treat. 2️⃣Keep your fitness routines. 💪🏻All the parties and special events make it difficult to keep to the same routine but make it a point to go to the gym as regularly as you can. Some exercise is better than none. Plus, you’ll feel better about yourself! 3️⃣Eat before you go. 🥙Eating a small meal before you go will help prevent your from overeating and making poor food choices. 4️⃣Fill your plate with healthy foods first. 🍤🍐🥬Begin with a lean protein and veggies. Then, chose a small portion of your favorite less healthy sides. 5️⃣Bring a healthy dish. 🥗Your healthy dish will give you something you know you can eat and not feel guilty about. 6️⃣Don’t hang out by the food 🥘 . Hanging out by the food means you’ll likely graze and eat more than you intended. If you are surrounded by food, snack on the veggies and fruits. I you love a dip, use veggies to dip instead of crackers or bread. 7️⃣Get rid of leftovers or store them out of sight. 👀Store the leftover cookies and sweets in a container in a cabinent so you don’t see them. If you are storing cold items, freeze them or get rid of them. The tempation may be too much so don’t put yourself in that situation.  8️⃣Savor the holidays. 🎄Don’t feel guilty about enjoying a few holiday treats. It’s okay to let yourself enjoy a FEW treats. #sandybumfit #healthyholiday #stayhealthy #holidaysurvival #nutritionadvice
Many men and women face high demands from their jobs and personal lives leaving limited time and energy to incorporate physical activity. Consistent aerobic and strength training is known to help people through increasing energy levels and preventing fatigue so those individuals can have more energy for the things that really matter to them: family, friends, wellness, and success in their careers. However, time is often a major factor in preventing adults from reaching the 150 minutes a week of cardiovascular training and 2-3 days a week of strength training recommended. High-Intensity Circuit Training (HICT) is an efficient training technique combining strength and cardiovascular training into one quick workout. Using body weight for resistance training further eliminates the time constraints of traveling to a gym or accessing weights for the trainings session. HICT training provides many of the same health benefits of traditional cardiovascular and strength training without the time. To read the entire article, go to https://sandybumfit.com/2018/11/07/research-summary-high-intensity-circuit-training-using-body-weight-maximum-results-with-minimal-investment/ #sandybumfit #hicttraining #hict #ascmresearch
For more information and the whole video visit https://sandybumfit.com/2018/10/04/resistance-band-workout-program-that-will-kick-your-behind/ #resistancebandsworkout
Check out these resistance band exercises that will kick your behind. Visit https://sandybumfit.com/2018/10/04/resistance-band-workout-program-that-will-kick-your-behind/ for more info #resistancebandsworkout
School is back in session so now it’s time to get the whole family back on a healthy eating schedule! One of the best ways to do this is to meal prep on the weekend! To read more visit https://sandybumfit.com/2018/09/06/back-to-school-meal-prep/ . Don’t forget to post your favorite meal prep recipes, successes, and pictures with #sandybummealprep
On this scorching hot day, I took my kids to see “Christopher Robin” and this phrase rings true to so many aspects of life. Making a lifestyle change is difficult. So, whether you are starting a new fitness adventure, making a diet change, or encountering any other lifestyle change, remember that you can’t get to where you want to be without walking away from where you’ve been. #sandybumfit

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