If you are like me and have flat feet, you most likely have been plagued by shin splints at one time or another.  Here are my top tips to prevent shin splints and how to reduce pain.

1.  Change your shoes every 500 miles or when your shins start to hurt if you don’t count like me.  When I begin to feel pain along the outside of my shins, I know it’s time to invest in a new pair of running shoes.  Yes, there is research that suggests otherwise (Barefoot runners, ahem) but if you have flat feet a new pair of sneaks should help soothe the pain.  

2.  Run on soft surfaces when possible.  Whenever I go running, if there is a dirt path along a cement sidewalk I always run on the path.  Try running on sand, grass, trails or even gravel.  Anything but hard concrete.  

3.  Stretch out your shins after a light warm up using these shin splint stretches as seen in this video.

4.  Ice your shins after your run.  Take a small paper dixie cup, fill it up with water and place in the freezer.  After your run, take the cup and peel the paper so that the ice is sticking out of the top.  Run along your shin and peel the cup and the ice melts.  

I just purchased my own pair of Nike Run Free shoes and can’t wait to try them out.  I tried on the Vibram sneakers but could not get my foot to actually fit into the shoe!  Have you made the switch to a more barefoot like sneaker, and have you felt a difference in shin pain?  Leave your comments below!

This month we spoke with fitness leader, Sarah Dussault, and learned about her special stay-fit tips.  Sarah places an emphasis on diet and urges women not to fear the weight bench!  Check out her top 5 tips below created especially for YOU.

If you are going back to college this fall, here is a workout you can do using just your text books!  Now you have no excuse not to get in your 3-5 days of fitness.  You also have a reason to use your books if your not big on “going to class.”  I kid!

Check out my college diet plan!

When I was in college, I would always lose weight in the summer and manage to keep it off for a few months.  I decided to create a workout that was excuse free so I just used a text book.  Since the weight may not be as heavy as it should be, the number of reps has been inflated to reflect the lower weight.  

Warm Up: Jumping Jacks - 1 minute, High Knees - 20 seconds, Butt Kicks - 20 seconds, rest 20 seconds and repeat.

Bicep Curl w/ Text Book - 20 reps

Deadlift - 20 reps

Bent Over Row - 20 reps

Side Lunge with Front Raise - 20 reps on same leg, switch legs and repeat.

Squat with Overhead Press - 20 reps I do a front raise of this in the video but changed it for this post :)

Ab Series

Plank - 20 seconds

Plank Oblique lift - 2 on each side

Plank - 10 seconds

Hover Jacks - 20 seconds

Frog Crunch - 4 reps on each side

Do all moves in order, rest 2 minutes and repeat 2-4 more times.  For instructions on each move, watch the video!

Like this workout?  Get another Fitness Plan that fit’s your personal needs!

Run it off.  This workout looks intense from Oxygen Magazine.  Thought I’d share for those that can’t push themselves running just outside :)

Scarlett Johansson’s Butt Workout - The Sarah Fit Show

Prom season has arrived and with it, girls want to know how to look good in their ball gowns. 

I created this workout for help blast calories, and tone up the entire body, especially the mid section and upper torso to create arms worthy of being photographed!

After filming each move fairly in depth, I realized one video was too long.  Instead I upload each video move separately.  If you know how to do one of the moves, then why waste your time watching?  Print out this workout to take with you to the gym!

Prom Workout Intro

Warm Up: 5 min light job, jump rope, brisk walk (the purpose is to break a sweat and get body ready to tone up).

Do the following moves in order for the recommended number of reps.  Try not to rest longer than 30 seconds - 1 minute between moves.  Once you have completed all the moves, rest for 1-2 minutes, and repeat all moves 1 or 2 more times. Finish with a cool down that is similar to the warm up, plus some light stretching.

1. Sumo Squat w/ Overhead Press: Use 5-10 lb dummbells, Do 12-20 reps.

2. Plank to Push Up: Do 8-12 reps.

3. Single Leg Bridge with Abduction: Do 15 reps on each leg.

4. Plank Row: Start in plank position, holding onto a pair of dumbbells (one in each hand), lift on weight up towards your arm pit, keeping your elbow close to your body, pulling through your tricep, keeping hips squared and level.  Bring back to start and repeat on opposite side.  Do 10-12 reps on each arm.

5. Superman: Lie on stomach, lift feet, squeeze butt, raise upper body up off ground with arms extended, squeeze elbows back behind your back, bring arms back in front and lower only upper body to the ground, keeping feet lifting, repeat! Do 12-15 reps.