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sarah_bowmar sarah_bowmar

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Sarah Bowmar, MBA, CPT  💪🏼 @bowmar_nutrition 🏋🏽‍♀️ BOWMARFITNESS.COM 📧 sarahbowmarfit@gmail.com 🏹 Bow Hunter 🎂 #Spranks 20,000 + client transformation HEALTHY DESSERTS👇🏼

My “pot of gold” St Patrick’s day inspired protein shake! I am blown away by how many of y’all have ordered my cookbooks and have tried all the recipes. I grew up learning how to cook from my great grandma, grandma and my mom (and watching my papa eat onions like apples and using chocolate milk in his cereal 😹) and I am so happy I get to share my kitchen creations with you and your family. It makes me so beyond happy and excited and gives me so much inspiration to keep creating. Your diet doesn’t have to be only chicken and broccoli. It can be fun treats that are pretty and really healthy and good for you and high in protein! This little ditty was less than 150 calories!!! You can order my recipe book on bowmarshop.com or go right to the direct link in my profile 💪🏼💪🏼 #SPRANKSSSSS 🍀🌈

400 rep shoulder workout:
10x10 lateral raises (video 1)- lead with your pinkies to deactivate your traps
10x10 press with cable machine (video 2)
10x10 front raises with dumbbells
10x10 rear delt cable cross
Should take less than 40 min. Training does not have to take forever. Nor should you want it to. Have a plan. Get in. Work. Get out. LIKE for more videos
Leggings: @abs2bfitnessapparel high waisted Marilyn capris with half scrunch in XS. Use “bowmar” to save 15%. This is “spearmint” fabric

Off to the ohio deer and turkey expo to hang with our kind of people 🏹 We will be at booth 266 from 11-noon (@thefishermanswarehouse) and will be giving away some @nomadoutdoor swag and we have @hoytbowhunting signing cards too! See y’all there!!
Also- any other green eye babies always use the excuse on St Patrick’s day that you always wear green? If not- you can now
Like this photo for a chance to win some protein hot chocolate samples left over from the arnold! I’ll pick a bunch of winners!

I was not so creative yesterday during biceps so I did 2 exercises 🤷🏽‍♀️🤷🏽‍♀️ Worked though- my biceps and forearms are still on fire. If you want to humble yourself, put your back against a wall during bicep curls to prevent yourself from swinging- a little ditty I recycled/borrowed from @jessiepalmerifbb. I did 10 reps. Then went right into farmer carries (swipe for video)- I used 100lbs because I hate myself and didn’t want to have a grip for 3 days 😹😹😹 I went down and back- roughly 60ish feet round trip? I don’t know. However far it was- I wanted to cry the whole time. This will help with grip strength and forearm strength. Something a lot of females struggle with. Pick up heavy weight. 💪🏼💪🏼 Rest. Start again with the curls. On and on for 45 min

Happy Friday y’all!!!!! My bicep pump was still sticking around from my workout yesterday. Not that Jerry was even impressed by my gains since she is looking at something else. And it was really hard to flex- I know I know, first world problems. What is everyone training today? What’s the 411? What is everyone talking about?
Anywhoo- it’s never to early for a mean girls reference. Josh and I will be at the ohio deer and turkey expo tomorrow (booth 266) from 11-noon if y’all wanna swing by and say hi!

2/4 exercises from my workout. SWIPE 👉🏼 AND LIKE
Video 1: underhand cable extensions
Video 2: carabiner single arm extensions
Video 3: my timer. I do 10 reps every minute during tricep days. I’ll pick 4 exercises. Spend 10 min on each. 400 reps in 40 min
Do not be fooled by the second exercise- you will have to drop the weight considerably. Also- watch my elbow. See how stationary it is at all times? STOP FLINGING YOUR ARMS AROUND IN A FIT OF JOY and you will get much better isolation workout 💪🏼💪🏼 Doing time based workouts is a great way to focus, stop messing around, get off your phone- and get to work
Additionally- lifting triceps won’t burn fat from the back of your arms. Lifting abs won’t burn stomach fat. Lifting hamstrings won’t target cellulite. We all have problem areas and you cannot spot reduce fat. If you need a custom meal plan- checkout what we offer on bowmarfitness.com

Protein chocolate chip cookie cake! Y’all- this was one for the books. Literally. Because I’m adding it to my healthy dessert cookbook. You can order it on bowmarshop.com or click the direct link in my bio. It’s an ebook so all updates are sent for free! It’s like a never ending book of healthy, high protein recipes!🍪💪🏼
205 calories 6g fat 20g carbs 16g protein (for whole cake including frosting)
10g vanilla protein powder
1 egg white (3 TBSP)
15g unsweetened apple sauce
5g coconut flour
2g vanilla extract
1g baking powder
1 TBSP chocolate chips
1/2 TBSP rainbow chip frosting- melted
Preheat oven at 400. In a bowl, combine all ingredients except frosting. Spray mini cheesecake springform pan. Bake 10 minutes. Take out and let cool or put in freezer to cool faster. Remove from tin. Melt frosting and ice

Yesterday’s booty workout! I am super sore today so ya know it was a good one
• Video 1: hack squat superset- squat then good morning then squat then good morning. You get the idea- 5 reps each so 10 total (if you don’t have a hack squat machine- simply use a barbell on your back)
• Video 2: hip thrusters- 10 reps
• Video 3: deadlifts- 10 reps
• Exercises not filmed: cable kickbacks and hip abduction machine
• 3 Rounds- 10 reps each except for thrusters- I do 5 Rounds 🤷🏽‍♀️🤷🏽‍♀️

Forever in pursuit of bigger glutes. See what I did there. It rhymed. 💪🏼
Some housekeeping items:
• Tan: @rossaselftanning code: bowmarfitness to save 15%
@bowmar_nutrition bowmar_nutrition update: PHC and greens should be in stock late next week
• crops will start selling over Easter
• lots of updates coming to both WGWG cookbook and my healthy dessert cookbook

2 of my fave ab movements: toes to bar and reverse band crunches (using the x-light from bowmarbands.com). I lift abs 1 time a week and they get their own day- 45 minutes of solid ab lifting! 💪🏼💪🏼 Lifting abs WILL NOT burn fat from your stomach, no matter what anyone’s YouTube clickbait title tells you 👌🏼👌🏼👌🏼👌🏼

NEVER limit yourself. Trust me- there will be enough people trying to bring you down- don’t let your own thoughts add to the mix. I started seriously lifting in 2014 and I am so glad I didn’t give up. Even when results didn’t come as fast as I thought I deserved. Transformations take TIME and consistent effort but man oh man is it worth it!! 💪🏼💪🏼💪🏼 #ScrewTheScale #AllNatural

Tonight’s back workout was blahhhhhh. I wasn’t feeling it allllllll but I did about 30 minutes anyways. I dislike back day as it is and I feel puffy and small compared to right before the arnold. This isn’t a “feed me and tell me I’m pretty” post. Quite the opposite. I just feel what I feel. I too am allowed to have these feelings. I filmed one video because that’s all I did (swipe 👉🏼 for it). It hits your whole back. I completed 12 rounds at 10 reps each (10 weighted upright rows and 10 hypers). Also- back photos are my most popular. Back videos are my least liked. It makes no sense. So if y’all wanna keep seeing back videos- please let me know by liking or commenting or both. I base what I post off of what my highest engaged posts are (as those are what reaches more people aka what more people want to see)

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