21 Day Program starts next week. Get healthy, feel great and SASHAY your way into holiday parties this year! Message for group info.
If you see someone without a smile, give them one of yours. -Dolly Parton
Denise Sanger is a top marketing and fitness coach. In addition to USA Toys & Gifts, Sanger, Inc. and Sanger Marketing, she has built and sold several businesses. Her passion is helping clients reach the next level of success whether it is with their fitness or financial goals. Schedule your free consultation with Denise today or email her at email@example.com to get started.
Posted In Meet Denise Sanger
Denise Sanger | September 13, 2016
Tips To Jump Start Your Weight Loss
Ready to lose weight? These tips will help you jump start your weight loss. On your mark. Get set. Go! Let’s do it!
Every day, change one bad habit to a good habit and before you know it, you’ll be on track for losing and keeping the weight off.
Posted In Meet Denise Sanger
Denise Sanger | September 12, 2016
Denise Sanger | September 5, 2016
Trying to lose weight or have you recently lost weight? Great job! Next question. How do you plan to keep that weight off? So many of us bust our butts, literally, to lose weight but as soon as we hit that designated number on the scale, we lose out focus and go back to old habits. What happens when you go back to old habits? You gain back the weight you worked so hard to lose! Where is the fun in that? There has to be ways to keep the weight off. Don’t you agree?
For me, I think I have tried every flipping diet ever invented. I diligently follow the program, doctor’s orders or instructions on the package and yes I am successful in losing the weight. Then just as soon as I stopped the strict dieting, the weight would come back PLUS! And there is no nice way to say – the weight gain after working so hard to lose the weight really stinks. You could probably classify me as a professional yo-yo dieter but I didn’t gain five or 10 pounds. No I had to do it big! 25+ pounds every time I would stop the restrictive diet.
Don’t feel alone because the majority of us deal with the same issues. The question we need to ask is what can we do to permanently keep the weight off? The good news is there are tips that will help you keep it in check when combined with eating clean and exercising. You know I am a HUGE fan of eating clean as that is what finally helped me stop the yo-yo dieting. Am I where I want to be? Not yet but I’ll get there. In the meantime, I feel great and I am ticking goals off my bucket list and enjoying every moment.
Below are a few tips to help you keep the weight off:
Most important for anyone that wants to move forward to a healthier you? Face facts. Losing weight is just one part of the puzzle. Winning the weight loss and fitness game means KEEPING that weight off. You CAN do it!
To your health,
THIS is the program that FINALLY worked for me and I’ve kept the weight off over 5 years. You can too. Click here to get started TODAY: 21 Day Weight Loss & Fitness Program with a 3 day Weight Loss Jump Start
BEACHBODY HEALTH BET – GET PAID TO GET HEALTHY
Join my Challenge Group for a chance to earn your share of the over
$1 Million dollar prize pool!*
Want to get paid for getting healthy and fit? Then join me and participate in the Beachbody® Health Bet!
What’s the Beachbody Health Bet?
Beachbody is betting over $1 million that you’ll fall in love with getting healthy and fit. If you follow all of the requirements of the contest, you’ll win an equal share of the pot.
How do you participate?
It’s easy. Just let me know you’re interested, and I’ll send you a link to join my Challenge Group, which will be held on the My Challenge Tracker app. I’ll guide and support you the whole way through to help you reach your health and fitness goals. You’ll even be able to chat with others in the group. We’re in this together!
While in my Challenge Group, you’ll track your workouts and post pics drinking Shakeology® in the My Challenge Tracker app to qualify for your cut of the pie. (For complete contest requirements, see FAQ 7776.)
There’s already $1 million in the pot, and $5 more will be added for every Challenge Pack sold between July 27th and August 31st, up to $3 million total. So get ready for a chance to win big!
The contest runs September 5, 2016 to October 2, 2016. Just let me know you’re in so you can join the fun as we encourage each other to get healthy, fit, and paid!
CONTACT ME TODAY TO LET ME KNOW YOU’RE IN!
Your Coach, Denise Sanger firstname.lastname@example.org
*Void where prohibited. Open to legal residents of the United States and Canada (excluding Quebec) who are 18 years or the age of majority or older at the start of the contest. Contest begins 12:00:00 AM PT on 9/5/16 and ends 11:59:59 PM PT on 10/2/16. Limit 1 entry per person. To enter, contestants must have a Team Beachbody account, the My Challenge Tracker app, and Shakeology. For complete rules and eligibility requirements, see here. Sponsored by Beachbody, LLC.
Posted In Fitness - Exercise
Denise Sanger | August 29, 2016
Why you need to improve your balance.
This past weekend, I completed my third triathlon this year with the best fitness friends a girl could have – Becky Skipper, Toni Greenberg and new triathlete Laura Barclay. The triathlon was the Hammerhead Triathlon (HOT) held at Camp Blanding and it was a blast! Kingsley Lake was absolutely gorgeous which made for a great swim. There were several hills on the bike portion of the event then a flat course 5K at the end for the run.
When you compete in a triathlon, you have to “transition” between the disciplines. After the swim, you run into the staging area to get ready for the bike portion. You need to put on your bike shoes, helmet, event bib while remembering to take off your swim cap and goggles. I have biked out of transition with my goggles on before – I’m sure that was a pretty sight!
The next transition is when you park your bike and if you’re wearing bike shoes like I do, you need to switch from those shoes into your running shoes. For the first transition, I had little rocks on the bottom of my feet from walking from the lake to the transition area. There were people running to transition but those rocks hurt when you step on them!
There I was trying to stand on one foot but doing more wobbling than anything else while brushing the rocks off the bottom of my feet then putting my sock and shoe on. That’s when it popped into my head – core engaged, shoulders back and down and my balance instantly became better.
Many times we don’t realize how important balance is in our day to day lives until we run into an issue. Ask anyone who has had vertigo how important balance is.
How do we strengthen our balance?
There are several exercises that will help improve balance. Most important is to work on your core strength because a strong midsection can help you get control when you wobble. Planks are a great exercise for a strong midsection. Start with three 30 second planks and build from there then add these four exercises:
If at ANY time, these exercises do not feel natural or you are struggling, it’s best to get in contact with a trainer or instructor that can help you.
People are often unaware that their balance or coordination may be slipping as they get older. A doctor once wrote that if you want to live longer, don’t fall. Strengthening your body and keeping your balance and coordination strong will help you keep your body stable.
To your health,
Why You Need To Exercise Your Butt
Our rear has three major muscles to it – gluteus-minimus, gluteus-medius, and gluteus-maximus and the shape of our behinds are mostly a result of genetics. These muscles help your hips move in and out and rotate. They are also probably the most neglected muscle groups on our body.
Unfortunately for most of us, we spend our days sitting on our backside which does absolutely nothing to help keep us strong. Yet without a strong butt, we would not be able to get up out of that chair, stand, garden, or do so many other things we take for granted.
Building a strong butt may help you reduce back pain because we use our butts to stabilize our pelvis and help with hip rotation. When we are weak in these areas, we often find that we experience lower back and knee pain as our bodies work to compensate for the weakness.
A strong butt also helps with simple things like walking and getting in and out of a car. If you’re like me, you’ll know when you worked those muscles as you need help sitting down on just about anything including the toilet. There have been many times that I am extremely grateful for those bars on the wall in a public restroom! Competitive? A strong butt will help you increase your athletic performance.
Best Exercises For A Strong Butt
Where should we start to strengthen our behinds? Squats and lunges with or without weights are both great exercises to start with and will work your primary butt muscle which is your gluteus-maximus but you will need to add a few more exercises to work all three muscle groups.
To exercise your gluteus medius, start by lying on your side and bring your knees and hips to a 45 degree angle from your body. With one leg on top of the other, you lift your knee up while keeping your heels together, than lower back to your starting position. The exercise resembles a clam opening and closing. Make sure to keep your spine neutral and don’t allow your body to roll forward or backward. Repeat on each side for 30 seconds.
The gluteus minimis is the smallest of the three muscles. It helps with hip extension and is extremely important when you are balancing on one leg. Side planks will help strengthen this important muscle. Lie on your side with your legs stretched out. Stack one leg on top of the other so that your knees and ankles touch. Support your upper body with your left forearm. Place your elbow directly below your shoulder. Squeeze your ab muscles and exhale as you lift your hips and knees straight up off the floor. Keep your body rigid – no bend. Hold for a count of five then slowly exhale as you lower your body back to the floor then repeat on other side.
You guessed it. None of these exercises will be easy and if you find yourself having trouble, it’s best to reach out to a trainer or fitness instructor who can help you with your form. It’s important to remember that quality is more important than quantity. Our butts are our largest muscle group and just about every motion in our lower body is assisted by our glutes. Take the time to train your booty!
To your health,
Denise Sanger | August 15, 2016
It has been a few interesting weeks for me – or should I say for my body. I am so grateful that my body is as strong as it is. August 6th you would have found me in Savannah, Georgia with Coach Becky competing in a triathlon. Another good friend, Laura, went with us and she took some great pictures of us during each discipline. This triathlon was a pool swim, 12 mile bike ride and a 3.25 mile run at the end to complete. We sat around a bit afterwards and watched the awards. Becky took 2nd place in our age group and I was surprised when they called me for 3rd place in our age group (55 – 59). I used to be competitive in my younger days but now it’s more about the experience and completing the event – whatever event it may be. The three of us had a blast and we thoroughly enjoyed our weekend.
Back to Live Oak where I headed to the gym for Monday’s strength training class. I mentioned to Becky that I was pleasantly surprised that I was not sore at all. She wasn’t either. You would think we would be a little bit sore after completing the tri but that wasn’t the case.
A few days later, I was called back to the doctor to recheck an image from the previous week’s mammogram. It had been raining for more than 24 hours straight at that point and everything was soaked. Walking into the doctor’s office across a carpet not thinking about anything really except getting the recheck done when I end up hydroplaning in my flip-flops on the tile that is after the carpet. I ended up on my butt right at the check-in desk. I was so focused on checking in and getting the all clear that I was breezing along my normal fast walking pace and WHAM! Stunned me for a minute and of course everyone is looking at me so I jumped up and put my hands out like an umpire and yelled “safe!” That will teach me to wear flip-flops when it’s been raining a few days!
By the time I walked out of my appointment – with the all clear thank God – someone had put a wet floor sign up. Think it was put up a little bit too late if you ask my opinion. At this point, I’m thinking to myself I’m going to be hurting tomorrow. Guess what? No pain. Nothing. How can that be? I literally came down pretty hard on my left side and other than a bit sore where I tried to brace myself, I was fine. Want to know the secret? Strength training. Read more about strength training in this article Are You Strong Enough?
People get so focused on what those numbers read on the scale that they forget about the big picture. Health isn’t a few numbers. To be healthy is to be in good overall health. That means that your body is healthy and strong. The definition of health from the World Health Organization in 1986 is:
“a resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities.”
Of course our weight does play a role but it’s not the only indicator of good health. Being healthy means we have a strong, healthy body as a result of activity, good nutrition, and rest. We are strong mentally as well as physically. Yes I can be a klutz some days especially when my mind is wandering and I’m not 100% in the moment as I was last week at the doctor’s office. But if there is one thing I put at the top of my to-do list it’s to take care of my health – not only for me but for my family too. This includes cardio exercise for a strong heart and strength training for a strong body. If strength training has not been on your workout schedule, include a few sessions starting this week.
To your health,
Denise Sanger | August 8, 2016
Bong, bong, bong, bong, You jump out of bed slamming the off button on your alarm as you hurry into the bathroom. And that fast your hectic day has just begun and the crazy pace often continues until we fall asleep in the evening. Think about the many things we handle in a day? Boss making you stay late at work to finish a project? Pulled over for speeding while trying to get to work before you’re late? Your spouse is in a bad mood? Car won’t start in the morning? Kids are screaming while you’re trying to finish a proposal? Stuck in traffic after work for hours? These are just a few of the day-to-day issues that may arise and that we have to deal with. The list can go on and on throughout the week as we deal with issues that were not planned for. And what’s also not planned for? How all of these things affect our health and you know what? Your health matters.
For most of us, life can feel pretty overwhelming some days but that’s life. Life is a series of ups and downs that we often can’t control. What can be controlled, however, is how we choose to respond to these challenges and how we “talk” to ourselves while we are dealing with them. You see your body hears everything that your mind “speaks” so why not try to be just a little bit kinder to yourself when you’re dealing with a stressful situation?
The good news is that every single day that we wake up is another chance to move forward towards your fitness goals and all of your dreams. YOU are responsible for all the decisions that you make good or bad – no one else. Yes you may have had a tough day at work, but choosing to go home and have a pity party by sitting on the couch and eating chips would not the best decision you could make. Possibly taking a walk after work would help you
process what happened during the day so that you could return to the job the next day with a lighter heart. The choice would be yours – to have the pity party or to work the stress of the day out with some activity.
The fact of the matter is that the only person standing between you and any of your goals is looking right back at you when you look in the mirror. It’s you and only you. Realizing and understanding that you are responsible for making the changes in your life that will move you forward will be the most important battle you will ever undertake – but you can do it.
Deciding today that you will move forward towards your fitness goals – or any goal – will be the easy part. What will require more inner strength are the actions you must actually take every single day to move yourself forward. Will you make the time to exercise today or will you sit on the couch eating junk food after work? Will you hit the drive through for a fast food dinner considering you know it’s not the healthiest choice or will you take the time to go to the grocery store this week so you can prepare fast yet nutritious dinners for you and your family at home? Will you resist the urge to eat a quart of ice cream and choose to eat a piece of fruit? Will you take the time to learn how to prepare healthy foods? Will you drink water instead of soda?
The choices are yours. Whatever you did yesterday is behind you – let it stay there. It comes down to you and what choices you make moving forward. What will you choose?
To your health,
Denise Sanger | August 1, 2016
No one is really certain if in fact Ponce De Leon was looking for the fountain of youth. What we do know though is that people have been searching for lotions and potions for centuries that will make them look and feel better. The funny thing is we actually have a life saving beverage right at our finger tips. Most of us really don’t think too much about this drink because we take it for granted. Do you know what it is yet? It’s water. How often do you walk into the kitchen and get a glass of water by the turn of a knob? Flush your toilets? Wash your dishes and clothes? Bathe and shower? We take it for granted yet for many in the world, water is a luxury they are not able to get. Yet we know how important water is to our health and the health of our family. Read 3 simple ways to keep your family healthy for more tips.
If you are like many others myself included you may find that you really don’t give water a thought. But there are so many reasons to think about water first when you grab something to drink. Here are a few:
Do you have to buy those fancy bottles of water? No please don’t! We don’t need to add more plastic to our landfills and oceans. Most filtered water is very close to what you’re actually getting right out of your faucet if you live in the city. Add a filter to your faucet and refill a reusable water bottle and save money. Think how much money you would save by filling your bottles at home instead of paying $2 every time you buy a bottle of water. And it’s healthier for our world too. Now it’s time to drink a glass of water.
To your health,
Schedule your free consultation with Denise today or email her at email@example.com to get started.