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Mrs. Sarah Danielle Taylor  B.S. Kinesiology|Personal Trainer|Jesus follower|Wife to @johntaylor78|Dog Mama to Kaia|

Happy 4th birthday to this quirky little soul that I love so much! May your special day and birthday weekend be magical and full of lots of love, laughter, excitement & unicorns 🦄 💕 #livylou #niece #spitfire #rayofsunshine

Today during my cardio I was contemplating the entire time whether or not I should just leave once I was finished with it or if I should just lift weights and do my leg day as planned! I just wasn’t feeling it today. After cardio I went back into our break room and sat there staring at my workout for a good...5 minutes still contemplating whether or not I should do it or leave. Just at the right time my manager @mack_muscle2489 walked in and I told him exactly how I was feeling and he said “just go do it,” and offered me some project-1 pre workout by @1stphorm. That’s what it took for me today...a little push and some
Motivation! We all have these days! Sometimes you just have to get a little caffeine in ya for that extra push and get moving! You NEVER regret it afterwards. NEVER! But I guarantee I would have felt pretty lousy if I had gone home and didn’t end up working out.
Today’s workout:
1 hour of cardio alternating between stair master, treadmill, bike and elliptical
1a)Back squat 4x6
1b) Squat Jumps 4x8
2a) DB Reverse Lunge 3x8ea
2b) Leg ext. 3x12-15
3a) SL cross body RDL 3x8ea
3b) RDLs 3x10-12

And that’s a wrap!
I LOVED and KILLED today’s workout!
1a) Back squat 2x6-8/2x4-6/ 1x12
2a) Reverse Lunge 4x8
2b) SL Cross body DB RDL 4x8
3a) Leg Press high and Wide with band 3x12-15
3b) lateral band walks with a squat 3x8 each way
3c) band hip ups 3x15
10 minutes of running on the treadmill
10 minutes on cycling
10 minutes on stair master
I’m going to be 100% honest..I don’t do steady state cardio & my body is suffering internally from it. Put me on a track to do 3x6 100m sprints and I’ll give you a run for your money. Today On the other hand I had every intention to run a whole whopping 10 minutes without stopping, but I was gassed at every 2 minutes.😱 SAD!!!! I know... Its one thing to be real with yourself and recognize/admit your struggles & It’s a whole other thing to draw the line and take action to fix and work on your struggles!
What did you do today to invest in yourself and your health?

Here are some clips of my Friday night back workout! Keep it simple, UP the intensity, work hard and you best believe the results will follow!
1a) Deadlifts 3x15
1b) Eccentric Pull up 3x3 10 sec. lowers
2a) Lat pull down 4x6-8
2b) Vogelpohl (kneeling) 4x8-12 51X1
3a) SA Pull down 4x12-15 31X1
3b) Horizontal Row 4x12-15 31x1
4a) V-Grip Chin 3xAMAP (band if needed)
4b) Straight arm pull down 3x15-20

It was an honor to be able to attend the Supplement Superstores/1st Phorm awards banquet last night with my husband @johntaylor78 We are so blessed to be able to be a part of such an incredible company that strives to make a difference in the lives of not only its employees, but everyone else around them. #s2faction #1stphorm #awardsbanquet2018

We live in a world full of people who constantly feel the need to be one up with whoever they cross paths with. We live in a world where people feel the need to be “popular” and the center of attention. Our world needs more selfless people who are willing to put others before themselves. Who are willing to really listen to other people rather than feeling the need to constantly brag about themselves. Who truly and whole heartedly claim to be “humble” and really mean it. We need a world with more genuine and caring people. Once your heart changes and your light starts to shine, then you will start to impress others without having to try. #humbleyourselves #burnthepride #beselfless #beagoodperson #letGodchangeyourheart #letyourlightshine #freeyoursoulfromnegativity #thelightalwaysoutshinesthedark


“What is MCT OIL?”

MCT stands for medium-chain triglycerides, which are saturated fatty acids that are made up of... wait for it.... medium length fatty acid chains! Roughly 62-65% of the fatty acids in coconut oil are in MCTs. These fatty acids digest much faster due to their shorter, simpler structure. There are 14g fat per tablespoon and AMAZING health benefits!
➖Some of the benefits of MCT oil are:
-fast digesting=fast acting
-burned by the body for energy/fuel
-instantly boosts energy
-Improves cognitive function (rocket fuel for our brain)
-weight management/weight loss
-supports gut health
-contain antioxidant properties
-improves metabolism
-regulates blood sugar

That’s just to name a few! I LOVE MCT oil while on the ketogenic diet. I put a table spoon in my mushroom coffee/protein hot cocoa in the mornings to start my day off right! MCT oil keeps me full and they help get my metabolism and appetite headed in the right direction for the rest of the day!


“I’m having trouble keeping my protein lower than my fat. What can I do to get my fat up.?”

This is a very common issue when starting out with keto. I actually struggled with this same issue.

To be sure you hit your fat for the day you are going to want to make sure to buy FATTIER meats, cook with oils, and if your stomach allows it utilize dairy. Yes I said it..fattier meats!! Like, 88/12 or 73/27 ground beef, chicken thighs, sausage, anything that is pork (pork chops, bacon, pork steak), pepperoni sausage, etc.. some of my favorite oils are MCT oil, avocado oil, coconut oil, ghee butter, grass fed butter. Also, dairy products like cheese, sour cream, heavy whipping cream and some salad dressings (ranch is my go to). Avocados are also a great source of fat and fiber, you just have to be careful with how much you intake because they are higher in carbohydrates. These are all easy ways to get that fat up!

It is going to be a challenge starting out! Figuring out what foods do and do not have carbohydrates in them, and what is and isn’t high in fat is not an easy thing to catch on to right away and that’s OK. Just make sure to ALWAYS read the nutrition label and if the fat is higher than your protein and the carbs are lower than 5g a serving you are headed in the right direction!


I got a ton of GREAT questions yesterday! I wrote all of them down and I’m going to do my best to answer all of them over the next few days!

To start this off, the first question that I want to answer that so many of you guys asked was, “WHAT IS THE KETOGENIC DIET?!”

To put this in as basic terms as possible, the ketogenic diet is a HIGH fat 65-75%, moderate protein 20-30% & very low carb diet 5%. In today’s world carbohydrate consumption is SO popular vs. back in our ancestral days. We consume carbohydrates on a regular basis without thinking twice! With that said, let’s look into the science behind carbohydrate consumption and the human body.

Carbohydrates (glucose) is our bodies first choice when it comes to burning for fuel! When we deplete our body of carbohydrates (just like we do when we start and transition into the keto diet) the body no longer has carbohydrates to burn for fuel so it then starts to produce ketones (fatty acids produced in the liver). Ketones then becomes our bodies MAIN FUEL SOURCE! That being said, your body becomes fat and keto adapted and you become a fat burning machine! HOW AWESOME IS THAT?!?

The first couple weeks of this diet does SUCK! You go through carbohydrate withdrawal and what is called the “keto-flu,” which include symptoms of low energy, headaches, chills, nausea, and lack of motivation, but for those of you interested in trying this diet out I encourage you to stick it out and get passed it until you kick into ketosis! It has AMAZING benefits that I will cover on a different day!

I would have never imagined myself taking the time to meal prep all of my pups food once a month. I would have probably laughed at posts like these. But boy how things change once you have one of your own and you want nothing but the best for them. She LOVES and looks forward to her food every day. Way more than the high quality dog food we were buying her. She looks great, her allergies are gone and she has a healthy coat! I’d gladly take 2 hours out of my month to meal prep for her! She’s so worth it:) The dog food we were buying her was $60 a bag and we now buy all of her whole food at ALDI for only $35! A whole $25 savings! We also buy a liquid wild Alaskan salmon oil and we put a tsp in her breakfast and dinner. Pictured here is shredded chicken breast, ground beef, blended sweet peas, and cubed sweet potatoes. @kaia_the_pitty_pup

A little #flexfriday and keto gains. Happy Friday! Hope ya’ll have an awesome weekend!👊🏼 #fatadapted #ketoadapted #gains #lululemon #messybun #allsmiles #selflove #growthemmuscles #healthandfitness

This year was all about adapting, growth, trusting, & overcoming. 2017 has been nothing short of amazing! It was filled with a ton of big decisions, exploring new places, challenges that were defeated, big changes and adaptations, some low points and high points, a ton of growth, awesome experiences, new friendships, a smokin’ hard working husband and an awesome NEW last name that just so happen to come with it, and a new pup who we can’t imagine our life without! Of course it was all an amazing journey along the way! MORE adventure awaits us in 2018 can NOT wait to see what God has in store for us! Have an awesome New Year’s Eve ya’ll and a HAPPY NEW YEAR.
“No, despite all things, overwhelming victory is ours through Christ, who loved us.” Romans 8:37

#goodbye2017 #bringiton2018 #newyearseve2017

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