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Author Archive: Sarah

Sarah is a Certified Kinesiologist, Exercise Physiologist, Group Fitness Instructor and Mother of 2. She is the creator of the Prenatal and Postnatal Strength Workout DVD (available at www.sarahzahab.ca) as well as co-created the Elemental Workout®. Sarah owns Continuum Fitness and Movement Performance with her husband, John (www.continuumfitness.ca), a personal training studio in Westboro, Ottawa offering one on one coaching as well as group classes. Sarah is a former international fitness competitor and has been a nationally ranked race walker.

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Why Are You Still Crunching?

| March 28, 2016 | 11 Comments
Why Are You Still Crunching?

  Why Are You Still Crunching? To be honest, I’m a little surprised that we’re all still crunching in classes, in gyms, on TV, in magazines… a lot. I thought that we would be moving towards more functional, effective core exercises by now but the overload of abdominal crunching in addition to the increased number […]

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Summer Workouts and a Healthy Chip Recipe!

| August 24, 2015 | 20 Comments
Summer Workouts and a Healthy Chip Recipe!

I’m always looking for healthy alternatives to our favourite foods.  I’ve tried a few different options to mimic that satisfying crunch that the mighty chip provides us.  After recently foregoing the deep fried chip version, my search went into full swing.   One of my favourite go to options in the kale chip.  Find my […]

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This is What One Pound of Muscle vs One Pound of Fat Looks Like

| April 6, 2015 | 10 Comments
This is What One Pound of Muscle vs One Pound of Fat Looks Like

Here is a picture of one pound of muscle versus one pound of fat. Amazing, isn’t it? My big question to you is: which would you rather have? Many of us already know the benefits of strength training. Wonderful things like improved posture, increased metabolism, potential decreased risk of injury, increased bone density and increased […]

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Winter Workouts and an Egg in a Kale Cup Breakfast Recipe

| January 9, 2015 | 15 Comments
Winter Workouts and an Egg in a Kale Cup Breakfast Recipe

Winter is here!  Some of us celebrate and some of us cringe…  Whether you cheer or boo – the key to surviving an Ottawa winter is to embrace it in one way, shape or form.  Time will fly if you get the kids outside tobogganing, sledding, skating, skiing or even out to your local park. […]

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My 7 Top Fall Fitness Tips

| October 21, 2014 | 14 Comments
My 7 Top Fall Fitness Tips

Fall is here!  So many of us are thinking about getting back into our fitness routines after taking some time off in the summer.  The gyms are busy again and many are transitioning to indoor activities and strength training.   It’s easy to feel overwhelmed especially if you’ve taken an extended break from indoor workouts. […]

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Eating Your Greens and a Meatless Recipe

| August 29, 2014 | 15 Comments
Eating Your Greens and a Meatless Recipe

I’m always stressing the importance of eating more veggies to my clients. Instead of thinking of dieting or taking foods out, why not focus on adding good foods in? With enough adding of the good stuff, you eventually crowd out the bad stuff. Working up to four cups of greens daily is a great goal […]

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Meatless Monday: What’s for Dinner?

| May 5, 2014 | 16 Comments
Meatless Monday: What’s for Dinner?

My clients are often asking for suggestions when it comes to meatless dinner options the whole family will love.  It just seems like we get stumped when it comes to finding recipes that don’t fit the meat/potato/veggie profile. There was a time years ago when I competed in fitness competitions and I ate a lot […]

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Love Your Body

| February 14, 2014 | 10 Comments
Love Your Body

My clients know that my approach is gentle.  I’m not pushy, I don’t yell and I won’t jump on your back.  Don’t get me wrong, my clients work hard… but it comes from a place of LOVE and compassion. I’m always encouraging my clients to love their bodies no matter what stage they are in […]

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Ten Minute Holiday Workout and A Smoothie Recipe

| December 26, 2013 | 8 Comments
Ten Minute Holiday Workout and A Smoothie Recipe

It’s that time of year.  Holiday parties, shopping for gifts, wrapping, hectic schedules, more shopping and more wrapping.  Our workout routines can sometimes take a back seat.  Our healthy eating often goes out the window.  We feel sluggish, tired, stressed and out of shape. I know it can feel overwhelming with all of the extra […]

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My Personal Healthy Breakfast Recipe for the Whole Family

| September 20, 2013 | 20 Comments
My Personal Healthy Breakfast Recipe for the Whole Family

I’ve adapted this tasty recipe from Terigentes.com.  I’m always looking for ways to simplify food.  I grew up eating whole foods and was fortunate to grow up in a family who cherished meal times, high quality food and the joy of cooking. I know that many families have a rushed morning.  We know what that’s […]

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Sitting is the New Smoking

| August 6, 2013 | 9 Comments
Sitting is the New Smoking

At least that’s what the Globe and Mail stated in an October 2012 article (http://www.theglobeandmail.com/life/health-and-fitness/health/why-the-sedentary-life-is-killing-us/article4613704/).   Many studies are now showing the detrimental effects of inactivity.   Some even go as far as to say that exercising on the weekends will not counter the effects of sitting all day long. So what are we to do?  Our […]

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Exercises for the Core ~ Tuesday Tips

| May 21, 2013 | 4 Comments
Exercises for the Core ~ Tuesday Tips

My last post was on how to perform a diastasis check and if you found out you have a diastasis, strengthening your deep core is very important.  There are a lot of muscles that are comprised of the deep core but one of the main ones is the Transverse Abdominus.  Strengthening the Transverse or TVA, […]

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How to Perform a Diastasis Check ~ Tuesday Tips

| April 9, 2013 | 6 Comments
How to Perform a Diastasis Check ~ Tuesday Tips

Many have heard of Diastasis Recti that occurs often during pregnancy and in the postpartum period.   I’m happy that there is an increased awareness as it can help women prevent the abdominal separation from occurring in the first place as well as help new moms bounce back quicker after baby.  It can also help […]

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Kale Chips – Yum!

| March 22, 2013 | 6 Comments
Kale Chips – Yum!

We’re crazy for kale at our household and love kale many different ways.  My fave is using black kale in a salad with organic sundried tomatoes and lightly toasted pine nuts, maybe some sesame seeds and salt.  I’ll add raw kale to my smoothies and we’ll sometimes just steam it plain as a side with […]

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Posture Tips

| March 4, 2013 | 5 Comments
Posture Tips

Those who have worked with me know that I’m a stickler for posture.  Proper posture is the foundation for all movements, whether it’s a squat or a push up.  It can also alleviate pain and strain on the neck, shoulders and back.  It helps us look taller, perform better and more functionally, and reduce strain […]

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Foam Roller Heaven

| February 19, 2013 | 2 Comments
Foam Roller Heaven

Here at Continuum, we’ll occasionally end workouts with a few minutes of rolling out tight muscles on the foam roller.  We’ll often use it as part of our own workout regime and enjoy ending the day with rolling out the back, IT bands and glutes. Here is my new favourite foam roller stretch: Lie on […]

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Prenatal Fitness

| February 12, 2013 | 1 Comment
Prenatal Fitness

Health professionals all agree that staying fit throughout your pregnancy will have a huge impact on your pregnancy, labour/delivery and recovery.  Some of the remarkable benefits of exercising during pregnancy include: –          improved mood, sleep and energy, self-image, balance, posture, tone and strength –          better preparation for labour –          faster recovery post partum –          regaining […]

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Soup’s On

| February 6, 2013 | 2 Comments
Soup’s On

We love making soup from scratch here at the Zahab household and we’ll usually whip up a batch once or twice a week (usually on the weekends).  It’s chilly outside today and calls for a warm bowl of veggie soup (most of our soups are some variation of veggie soup).  It’s so easy and no […]

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Core Exercises

| January 26, 2013 | 1 Comment
Core Exercises

I’m often asked by many new moms, what are the best core exercises to perform to get my abs back?  It’s a difficult question to answer, and to be honest, there isn’t one perfect one size fits all answer that will work for everyone. It’s kind of like going jean shopping and asking the sales […]

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Strength Training

| January 26, 2013 | 0 Comments
Strength Training

I discovered strength training in University during my Kinesiology studies.  I loved the way I felt and looked and how great it was to clear my head during a workout.  I often encounter women who are afraid to strength train for fear of bulking up or looking too muscular. Ladies, this is very difficult to […]

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How to soothe your baby and get fit at the same time

| January 26, 2013 | 1 Comment
How to soothe your baby and get fit at the same time

When my first daughter was born, I discovered quickly how to soothe her when she was crying or fussy.  Like most babies, she was soothed by rocking, bouncing, and walking.  She also liked to be held (what baby doesn’t) and she wasn’t fond of the swings.  I discovered a few ways to keep her comfortable […]

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