Summertime 2014

It's hard to believe that summer is already winding down.  The kids are back to school.  Fall sports are in full swing.  The thoughts of fall festivals, warm sweaters, comfort foods and the holiday's start to fill our heads with anticipation of what's to come.  It seems that Labor Day is that turning point in the season when we switch our focus from summer to fall and lazy days on the beach turn to cozy nights by the fire.  

BUT, I'm not quite ready for fuzzy socks and hot chocolate by the fire!  Warm weather is still in the forecast for the next month or so I don't know about you, but I think I will find the time to enjoy the cooler temperatures to get outside and go for a run, long bike ride or enjoy a little family time on the back porch with a cold drink and good conversation.  

So, take some time today to relish in the good times you've had over the last 3 months as we watched summer fly by and we move into thoughts of fall fun.  I love this time of year!  Well, any time of year really!  Making memories.  Creating a life you love with those you love.  Doesn't get much better then that.  Stop, slow down and enjoy it.  

Have a great day everyone!  

June is Men's Health Awareness Month

Summer is now actually here. We’re in it right now! Hopefully all you ladies are already on the path to or perhaps have already arrived at a bathing suit body so since its men’s health month, let’s talk about men. After all, men want to look good in their bathing suits too, especially if they want to snag that hot babe on the beach or keep up with their children and already smoking hot wives. Here are a just a few helpful tips on your journey to manly fitness.

• Don’t go hungry!
• It seems easier for men to stave off hunger all day when they’re busy, but you’re really doing yourself a disservice. Hunger in men increases their desire to eat a quick and easy salty or sweet snack. Chips and Snickers are not going to win the fitness race. Pack yourself a lunch and healthy snacks to take to work every day so that you don’t binge on something bad when you get home. For a list of men specific snack options, check out the following link, but feel free to avoid the thing about oysters for two reasons: (1) it’s hard to pack oysters as a snack, and (2) they’re kind of gross. http://www.webmd.com/men/features/food-men-10-foods-boost-male-health
• Now is the time!
• With the long summer days upon us, this is the perfect time to grab your health by the horns. Your energy levels are up and so is your desire to make the most of the day. When you get home from work, it’s still daylight and there is no reason why not to get outside and work in the yard or go for a bike ride.
• Gamble on yourself
• This has been mentioned before, but it can be most beneficial for men because it strikes a chord with their competitive nature, so why not make a fitness bet? Competing with a spouse or a friend can be a huge motivation to stay on a fitness regime. Better yet, try getting into weight loss teams! No one wants to let their teammates down, so you’ll have to make sure that you’re holding up your end of the bargain. And besides, even if you lose, you win.

Now, I could go on about the importance of exercise and provide exercise tips, but the fact is that other than the amount of weight you’re lifting, men need and can use the same exercise techniques that women utilize. If you've read this newsletter before, then you know what to do. If you haven’t, then go read them because there is some good stuff in there! Now go get your fitness on.

As always friend, leave your comments, suggestions and thoughts below!  I love to hear your feedback!

Be Happy...Be Vibrant...Be Healthy,

Stacey~xxoo

April is National Stress Awareness Month

April is National Stress Awareness Month 

and to help you all manage the stress you have in your lives, this month I will be posting some great information to help you work your way through stress that can bog you down and take over your lives.  

Hope you enjoy and as always, feel free to comment and let me know your thoughts and tips on how you stay stress free! 

Managing Your Stress

It’s time to face the facts: if you’re over the age of 12, you’re probably going through some sort of experience that causes you to feel a bit stressed at times and if you’re an “adult,” your stress factors have probably doubled and maybe even tripled - you've got a project due at work, your house is a mess, your child is failing math, and your check engine light is on. All these things by themselves may not seem like a big deal but when it’s all happening at the same time, the pressure can begin to have an impact on your physical and emotional well-being. Let’s take some time to figure out ways to manage these stressful moments in life before they turn into problems that become detrimental to our health.

Admit it
Everyone shows signs of stress in different ways, e.g., neck/shoulder pain or indigestion. Take a second to identify your symptoms and when your neck muscles start to get tight or your stomach becomes upset, tell yourself or someone else that you are feeling stressed. Sharing your problems with a caring and concerned friend or family member can help you feel more at ease. After all, the first step to dealing with a problem is admitting that you have one, right?

Assign a number to your stress factor
On a scale of 1-10, how big is this problem? Sometimes we all have a tendency to blow things out of proportion so if you take a second to stop and think about it, you may find that a particular issue is really only at a 2 and isn't really an issue at all.

Stretch it out
Whether it’s getting into child’s pose or taking a moment to get up from your desk and stretch out those hips, just stretching in general and taking those moments to relax may keep those all too familiar tension headaches at bay and help you to feel calm.

Use your words

Get it out of your head and on to a piece of paper. What happened to you today? More importantly, what GOOD things happened to you today? Sometimes we feel the need to focus on the bad, but take a second to write down a few happy moments from your day, and you may find that life isn’t that bad at all. In fact, it’s actually pretty awesome.

Quite often, managing stress is easier said than done, but it’s worth a little effort when your health is on the line. For a more in depth look at this information and to view other helpful tips, follow the links below and help save your sanity. 

Happy springtime everyone! Stay fit and be of good cheer.

Stacey

http://www.rd.com/health/wellness/37-stress-management-tips/

http://www.mayoclinic.org/healthy-living/stress-management/basics/stress-basics/hlv-20049495

Grilled Chicken Pita with Greek Salad

Okay - so my picture taking is not quite up to par just yet but I'm working on it!  However, don't let my terrible photography skills fool you, this lunch was AMAZING and so very simple to whip up.  

So I found the Greek Salad Recipe on Pinterest via The Pioneer Women's blog page.  I will try most anything that looks SUPER SIMPLE and takes minimal time.  She has some great pictures to along with the directions but I've included the recipe below for you for easy access.

Greek Salad

Prep Time:

 20 Minutes

 

Cook Time:

 

Difficulty:

 Easy

 

Servings:

 8

Print Recipe

Ingredients

• 1 head Romaine Lettuce, Chopped
• 4 whole Ripe Tomatoes, Cut Into Six Wedges Each, Then Each Wedge Cut In Half
• 1 whole (large) Cucumber, Peeled, Cut Into Fourths Lengthwise, And Diced Into Large Chunks
• 1/2 whole Red Onion, Sliced Very Thin
• 30 whole Pitted Kalamata Olives, Cut In Half Lengthwise
• 6 ounces, weight Crumbled Feta Cheese
•  Fresh Parsley, Roughly Chopped
• 1/4 cup Olive Oil
• 2 Tablespoons Red Wine Vinegar
• 1 teaspoon Sugar (more To Taste)
• 1 clove Garlic, Minced
• 6 whole Kalamata Olives (extra), Chopped Fine
• 1/4 teaspoon Salt
•  Freshly Ground Black Pepper
• 1 whole Lemon, For Squeezing

Preparation Instructions

Add chopped lettuce, tomato wedges, cucumber chunks, onion slices, halved Kalamata olives, half the feta, and parsley to a large bowl.

Combine olive oil, vinegar, sugar, garlic, salt, pepper, and chopped olives in a bowl. Whisk together until combined. Taste and adjust seasonings (I almost always add a little sugar.)

Pour dressing over salad ingredients, then add salt and pepper. Toss with tongs or clean hands. Just before serving, top with additional feta and squeeze a little lemon juice over the top.

_____________________________________________________________________

I stuffed my pita bread full of my awesome new favorite salad and topped it with some leftover grilled chicken we had in the fridge from the night before.  Then dropped some more salad on the plate for additional greens.  

One of my wonderful fitness friends introduced me to Joseph's Pita Bread a few years back and I can't get enough of it!  Best part is that the Net Carbs are only 5g!  Wow!  Yes please!  I will make sandwich's, roll up a banana with peanut butter and honey, toast and eat with breakfast, the list is unlimited!

Please disregard the "use by date" on this package!  When I find them I buy them in bulk and throw them in the freezer!  This package was one I recently taken out of the freezer - I'm getting low on my stash so I better stock up.  But anyway, where can you find these wonderful treats, I've found them at Walmart, Market Street and Kroger.  You have search for them at Walmart but I usually find them in the "specialty" bread area but when you find them, stock up because these babies go fast!

So, enjoy my friends!  I have many, many other recipes I can't wait to share with you all!  

Keep it Real ~ Stay Strong ~ Never, Never, Never Give Up
~Stacey xxoo

Bring It On Life!

I absolutely LOVE this!  Seriously - bring it on life - what do you have next for me?!  I'm ready ~ I'm here ~ I can handle whatever you throw at me.  Now, don't get me wrong, I may not always LIKE what life throws my direction but I believe that HOW we react and WHAT we do in a situation truly defines who we are and what will happen next.  Life has thrown some serious curve balls my way but I'm still here and so much stronger then I was should those things never had happened.  I'm not entirely sure I'd want any of those curve balls to never have been thrown.  Oh sure, I would rather have had more successes then failures, less crying and more smiling, less stress and more passion but in the end, all of these things taught me how to cope and be strong.  Those decisions defined me and my character and has brought me where I am today.  It's a road that has NEVER once been boring or mundane but filled with lessons, laughter and joy. 

So, where am I going with all of this you say?  Well, I had a request for tips on staying motivated to stay on track with lifestyle changes.  So I was thinking, what's the best way to help someone stay positive and motivated to stay on track and I came across this picture.  WOW!  What great advice!  Life is going to throw curve balls at you no matter what.  If you are trying to change a eating pattern or fit a workout into your schedule but one day it just doesn't happen, then it's okay.  Pick yourself up, dust off and get right back on the wagon the next day.  Changes take time.  Changes will kick you in the butt.  Change is inevitable but it's how you deal with those changes that will keep you moving forward.  

I am always so happy to hear when a client or friend has told me that they started to eat better and move more.  They recognized that a change needed to be made but one of the biggest mistakes people will make is doing TOO much all at once.  Friends....when you eliminate everything you love to eat or do out of your life, you will fail and find your face in bag of chips in front of the TV watching re-runs of The Big Bang Theory for hours and hours before you know it!  So here is a list of my best "keeping you on track to reach your goals" advice:

1. WRITE down your goals:  short and long term.  Short term goals can be a daily, weekly or monthly goal.  Long term would be 3, 6 to 12 months.  "I want to lose 20 lbs in 10 days" is NOT a short term attainable goal.  Chose something like, "I will workout a minimum of 3 times a week for 2 weeks"  Then WRITE it down somewhere that you will SEE it every day.  Put it in YOUR FACE so you don't forget.  Schedule it.  Put it in your calendar.  Put it on your vision board.  Just put it somewhere that you will be REMINDED that this is what you want to accomplish.
2. REWARD yourself:  now, I'm not talking about a reward that consists of half a cheese cake or no workouts for a week - I'm talking about treating yourself to a new pair of shoes or buying that book you've been wanting to read.  Give yourself something to look forward to so when you reach that goal - and you will - you are giving yourself a nice pat on the back for getting there and sticking to your plan.
3. KEEP IT SIMPLE:  listen, life is hard, life is busy, life is crazy sometimes.  Keep your menus simple if you are busy and don't have time to cook.  Find the best time during the day to schedule your workout and stick to it. Prepare in advance so you can grab it out of the fridge on the go.  Pick a day during the week to prepare your foods in advance so it's in the fridge or pantry when you don't have time to prepare a big meal.  Life is already busy, don't complicate your nutrition by trying to cook fancy healthy meals, you won't stick to it.  It's a process friends.  Keeping it simple will make it less complicated and easier for you to stay on track. 
4. PREPARATION is key:  as mentioned above - prepare your food in advance.  Wash your veggies and have them ready to grab in the fridge when you need to run out the door.  Make extra on days you do have time to cook so you have leftovers for the next day or so.  We cook extra protein on Sunday's so during the week I've got chicken, steak, hamburger, fish or whatever we grilled that weekend in the fridge to create whatever I want with during the week.  I cannot stress enough, that being prepared will keep you on track more then any other tip I will share with you. 
5. ENJOY LIFE:  if you do all of the above and you are "keeping it clean" 80-90% of the time and working out (in whatever manner you choose) 4-6 times a week you are doing pretty darn good.  You have made the right changes and as you keep doing it, it will get easier.  You WILL incorporate those changes in your life and the best part of all of this, is you gave yourself 10% of that time to do enjoy your vices (in moderation of course :) Because life is about LIVING and enjoying every last minute of it!

Keep it clean, my friends.  Reward yourself for good behavior.  Simplify your life. Prepare in advance. 

And ENJOY!

I challenge you all today to write down your goals, short and long term.  Share them with me here.  Make them real by putting them on paper and sending them to someone for accountability.  I'm anxious to hear what goals you all have for 2014!  Please share!

Keep it Real ~ Stay Strong ~ Never, Never, Never Give Up
~Stacey xxoo

It's been a LOONNNNGG TIME!

Hello friends,

Well, it's been quite the journey over the last 10 months!  Where have you been, you ask?  Let's say that 2013 was a year of exploring and learning more about myself and my path then any other year up to this point.  I traveled, explored new adventures in work and play, discovered parts of my inner self that had been missing, I laughed a lot and cried quite a bit but all of that brought me here to this day.  And what an AMAZING day it is!  I've never felt so alive and ready to take on the challenges and joys of each new day then I am today.  I plan to share that all with you in my blogs filled with lifestyle, nutrition and movement tips, topics, discussions, antidotes, FUN and a passion for life, health, love and movement.  

So today I'm just going to start you off with a little something to think about, get your creative juices flowing and help you take a single step forward in a new journey or path.  Today, I want you to consider your WHY.  What is it that drives you daily?  What makes your heart soar and melt and explode with joy?  Why do you do what you do daily?  Is it a life you love?  Is it a life that you could write epic tales about that only those close to you could appreciate and cherish?  Or are you on a path that doesn't really consider your WHY?  A path that has lead to stress, poor health, poor choices?  

Now that you have your WHY, write down 5 - 10 descriptive words or phrases that will help you keep that WHY in check.  What are your intentions for nurturing your why, keeping it real and alive?  If you are on the stress end of your why, make your descriptive words ones that will help you visualize a new beginning and steps in the right direction.  

Please share your WHY here - don't be shy - let's hear what makes your heart sing!  To get you started, I will share my why with you all:  I wake up every day with a need and a passion for giving back to those around me.  I want to share my knowledge, education and passion for healthy living and movement with everyone.  My children, family and friends have been by driving force for healthy living, hard work and continued education.  They are my world, my life, my reason for existence along with a love of giving back the most of my inner self to everyone willing to listen!  My WHY keeps me reaching for more every day so that I can give back more every day.  I am determined to change lives one person at a time!

What's your WHY friends?  Let's hear what makes your heart SING!

Keep it Real ~ Stay Strong ~ Never Give Up
~Stacey xxoo

Happy Friday!

Happy, Happy, Happy Friday everyone!  You made it through the week!  For some, that's a pretty big accomplishment!  Whatever your plans are for the weekend, remember to take care of yourself, everything in moderation, hug those close to you and enjoy every single minute of your free time.  Life is short friends ~ give every day 100% of you, don't look back with regrets only thoughts of what you learned and what made you stronger.  

That's all I have for you today folks ~ few strong words of advice for an amazing weekend and life.  Enjoy every second of it!

Keep it Real ~ Stay Focused ~ Stay Strong
Stacey

Cinnamon Chocolate Protein Waffles

So I am a breakfast addict ~ there I said out loud, I am truly addicted to breakfast meals.  I am about 100% certain that given the opportunity, I could eat a version of eggs, oats and peanut butter at every meal but I think I may find myself lacking in the "variety" and "nutrition" categories if this was my main source of nutrition.  But with that said, I find myself posting pictures of my favorite breakfast meals more so than any other meal of the day.  So not to break from any trends I've set for myself, I've decided to share one of my favorite morning recipes with you.

Alright, I know my picture taking at this point has much to be desired (I'm working on this), but as I've mentioned before, don't let the picture sell you short on the incredible taste this breakfast has in store for you.  The recipe below is for 2 servings.  You can make up extra if you like and share (I usually keep these to myself :) but I will make the recipe as is and save one waffle for the next day.  Pop it in the toaster oven and it is as good as it was the day before.

Cinnamon Chocolate Protein Waffles
Ready in 20 minutes
Makes 2 servings

2 egg whites
1 egg yolk
1/3 cup skim milk (almond milk can be a substitute)
1/3 cup whole wheat flour (100% whole wheat - no enriched fake flour)
4 tsp canola oil
1 tbsp chocolate flavored whey protein (you can use vanilla if not a chocolate fan)
1/8 tsp sea salt
1/2 tsp baking powder
Cinnamon to taste 

1. Beat egg whites in a bowl until stiff then set aside
2. In another bowl, beat egg yolk   Add milk, oil, flour, protein powder, cinnamon and salt. Mix until smooth.  Fold in egg whites.  Add baking powder and mix briefly.
3. Bake in hot waffle iron until done

In the picture above I topped with some natural peanut butter and just a little white honey for some sweetness and shared these tasty waffles with some scrambled egg whites, another favorite of mine, but you can also pair with a banana or any favorite fruit mixed with 1/2 cup of Greek yogurt.  It's a party in your mouth, guaranteed!

Approximate Nutritional Value (only waffles)

Calories: 125

Fat: 15g

Carbs: 24g

Protein: 12g

As always, friends ~ share your comments and let me know if you tried it and loved it or even tell me what you paired these tasty morsels with tomorrow morning.

Keep it Real ~ Stay Focused ~ Stay Strong
Stacey

Keeping it POSITIVE!

Happy Friday Everyone, 

Recently I made a very courageous change in my life and took a dramatic leap of faith for the better.  I had to stop and take a hard look at how I was living, the effects of how my day was having on my health, my family, my sanity and had to determine what truly was the best for my family and myself.  For those of you that know me, quitting is not a word I take lightly, nor do I walk away from something when it's hard.  I welcome challenges, I thrive on challenges but the kind of challenges that make you stronger, wiser, a better person.  I will give you my best effort, 100% for as long as my heart can take it but in the end if my positive effort and thinking does not make me better in some way, it's time to step away. 

So in this journey over the last month, I jumped in with both feet, anxious to deliver my message to those around me and those I hope to meet through this blog.  I am loving the idea that I have MORE free time for my family, for my passion of health and fitness, to build my business and encourage healthy lifestyles to those that I have not been able to reach in past three years.  I am taking this journey on a POSITIVE path, negativity you can go take a flying leap ~ this wellness expert is moving forward taking big steps to bring healthy lifestyle habits to everyone in her path.  

With that statement, I encourage all of you to step up your "POSITIVE SELF-TALK" and instead of thinking you can't make it through that last rep at the gym or finish that last quarter mile on your evening walk,  tell yourself ~ "You can do this.  You can make a change.  You can focus on moving forward"  Find your inner voice that tells you "Yes, you can." and listen to it.  Here are some easy tips to remember when you hear that inner voice barking you can't take another step, turn it around and change that bark to a positive ROAR focused on YOUR success!

Keep it Positive
Instead of saying you WON'T do something, for example:  I won't eat anything bad today.  
Say this instead:  Today, I will choose to eat healthy meals because it makes me feel better.

Focus on the Present
You should have long and short term goals written down for anything you want to obtain whether it's monetary or wellness.  Focusing on the short term goals will help you be successful at meeting your long term goals.  For example, instead of only focusing on how you will look at the end of your 12 week program, focus on the good things you did TODAY that will help you reach your 12 week goal.  Simple successes can making you feel better in the long run.  So give yourself a high-five if your goal today was to avoid the dessert bar ~ in my book that's an awesome accomplishment! 

Be Realistic
We ALL want to lose 50 pounds in 2 weeks ~ wouldn't that be fantastic if that was real and sustainable!? But here's the truth folks, it's not real and it's not something you can sustain over time.  Your goals should be realistic and attainable. What's more depressing then making a goal that's overzealous, not reaching it and then throwing in the towel all together?  Baby steps friends ~ Rome wasn't built in a day.  Make POSITIVE, realistic and attainable goals that you can meet and then reward yourself for meeting it.  If weight loss is your goal, don't focus on FOOD in your celebration, buy yourself those cute shoes you have been eyeing since you started, take yourself on a weekend getaway.  

POSITIVE, REALISTIC, ATTAINABLE goals will keep your 'self-talk' in check. 

For me, this is a new chapter, one of which I am elated to be moving forward on. My goal, stay positive daily ~ I know there will be ups and downs ~ but how I handle the downs will keep me moving forward towards the ups.

Keep it Real ~ Stay Focused ~ Stay Strong

Send me your thoughts, stories, encouragement for others!

Best of Health,
Stacey

Welcome!

Hello everyone,

Welcome to my new Fitness Fit For You Blogger page!  I am VERY excited about bringing this page to you as I plan to share with you all some great nutrition, fitness and healthy lifestyle tips with you in the days to come.

Check back soon!  I will beging posting and sharing with you very SOON!

Best of health,
Stacey
Fitness Fit For You