Stace: "The Diet Religion...."

........where the almighty lean body is worshipped, fat is banished to the depths of hell, exercise is holy time, carbs are demons, and protein is an angel sent from Heaven. Amen.

The 10 Commandments:
1. Thou shall not eat after 7pm.
2. Thou shall stay away from carbs.
3. Thou shall count every fat gram consumed.
4. Thou shall not eat brownies/cookies/cake.
5. Thou shall feel extremely after consuming the above mentioned food items.
6. Thou shall exercise until you drop.
7. Thou shall step on a scale daily.
8. Thou shall covet the body of every lean person who walks by.
9. Thou shall buy every fitness product on the market.
10. Thou shall start your diet, for real this time, tomorrow.

Sound crazy? I guess when it's worded in this way it does, but think about it for a second: have you ever been on a diet, followed one (or all) of the "Commandments" above, but just couldn't stay on the bandwagon or keep the weight off? Welcome to the world of dieting. It sucks.

Now don't get me wrong, I'm a big fan of leading a healthy lifestyle, but not so much of the fad diets that consist of deprivation and eventually lead to failure. I never quite knew how to express my views about dieting in words, but knew I never liked how I felt on them.

I recently read a book entitled "Intuitive Eating" by Evelyn Tribole and Elyse Resch. This book was incredibly enlightening, as it explains human phsycology as it relates to dieting, how our biological make-up prevents us from "successfully" carrying out restrictive diets, and finally, how to become an Intuitive Eater who learns how to seperate emotions from food, and make food choices based on biological hunger cues. I highly suggest this book to anyone who is on a diet, considering a diet, has an unhealthy relationship with food, or someone who just wants to learn more about human biology as it relates to dieting. If you read it, please let me know what you think!!

<3,
Stace
LifestyleFitnessConcepts@gmail.com

Stacy: "Snacking"

Here's and "oldie but goodie" post from a blog I used to keep. I still feel like the information is relevent, and wanted to share it here:

Let's talk about something that many of us struggle with on a daily basis... Snacking!If you're anything like me, you may eat directly out of the cereal box instead of pouring it into a bowl, like the normal folks do. Or maybe you lick the spoon after making brownies (and the bowl?) Or maybe you take a small portion of food, eat it, and go back for seconds and thirds because the portion didn't fill you, but you end up overeating because you just had to go back for more. Welcome to my life :) We all have things we struggle with, but it's what we do after we realize what the problem in that matter. I'm vowing to be more mindful of my eating habits. I know breaking these habits isn't going to an easy task, so I need to find a way to hold myself accountable as I make the transition. Enter one of my many lists (they help me organize the ideas floating around in my head!):

1. Portion out meals before you eat them, as opposed to "picking" on things.
While you may feel as though you haven't eaten much since you merely "picked" on several dishes, you may have eaten a heck of a lot more than you think! Placing a healthy serving on a plate will eliminate the desire to keep eating. If you are still hungry after 20 minutes, feel free to grab a little more.

2. Don't eat out of the cereal box!
Or the potato chip bag... or the cookie jar... or the container holding those healthy vegan treats you baked... Whether the food you are consuming is considered "health food" or not, you still should not be consuming large quantities of anything. Measure out the amount of chips/cookies/cereal you intend on eating, and place it on a seperate plate. This way, you can still enjoy it without "over-enjoying" it, if you know what I mean ;) The culprit in my life is definitely Peanut Butter Puffins = love.

3. All the little bites, and tastes you take of food throughout the day count! You may be consuming more than you think your are.

4. There will be leftovers, and if there aren't, you can make more.
Sometimes, something is so delicious, that we can't help but want more. This is okay occasionally, but you don't need to eat tons in just one sitting! Save some for tomorrow. You're waistline may thank you for it!

5. Eat slower.
Enjoy your eating experience. Chew your food, recognize the different tastes and textures. The slower you eat, the more time you allow your body to realize it's full (which takes roughly around 20 minutes)!

6. Don't eat in front of the tv or computer.
When you're mind is on something else, you don't realize how much food you're consuming. Make it a point to sit down and enjoy your food. After all, you deserve it.

7. Eat sweets!
Did I just say that?! You should consume these in moderation, but when you do consume them, enjoy them! Don't eat a mediocre piece of chocolate cake...that's a waste of empty calories. You better get yourself the nummiest chocolate cake made, and savor it! Once you take all those diet restrictions off of yourself, and those "forbidden" foods are no longer banned from your diet, they lose their allure.

8. Say no to the bread and chips.
Of course, I'm referring to the bread and chips placed in front of you at restaurants. You will tend to overeat if something is placed in front of your face. These are food items that are easy to come by, so there's no need to eat them everytime you come across them. Just politely tell your waiter/waitress "no thanks," and enjoy your lunch instead :)

Hopefully these tips helped you!

Any questions?
Email LifestyleFitnessConcepts@gmail.com

<3,
Stace

Up next? "Why Diets Suck" ;)

Stacy: "Good (Green) Eats!"

Find yourself in times square, and looking for some healthy eats? Look no further than Green Symphony. Even the name sounds heavenly. It's very cozy (read "small") but gives you that "homey/there's no way I could be in the city right now" calm feeling. This gem nestled on West 43rd between 7th and 8th, packs a powerful punch. I have yet to taste something there that I didn't like. My faves are their organic brown rice, coated in vegetable curry, with a side of watercrest salad. It is everything I could ever wish for in a lunch :) Aside from that, they have a wide range of juices, vegan baked goods, healthy snacks, and the hot bar of all hot bars (hello grilled salmon, have we met?) Check it out, and let me know what you think!

Stacy: "Today I Learned...."

1. Sometimes, retail therapy is the best therapy.



i lurve you <3>

2. Holiday plates (and Mugs!) make everything tastier :) Yes, even toast.




3. Supersets are hard, and make you aware of muscles you never knew existed ;)

4. Kickboxing is no joke (and it's a bad idea to leave your water bottle in the car... again).


5. Yield means stop when necessary because those in the traffic circle have the right of way... Well, I didn't just learn this today, but was made aware that many other people don't know this one so consider this my public service for the day.


6. When you don't know what to make for dinner, it's definitely fajita night ;)

7. Larabar's Chocolate Chip Cookie Dough bar is pretty much where it's at.


(Sunday shopping snackage)

Random Sunday post. Hope everyone's enjoying their day! I'm off to make apple sauce with the billions of apples we got from apple picking. Recipe to come, of course. :)

Kate: "Half the Battle"

Paul “PJ” James, a personal trainer from Melbourne, Australia decided that the best way to connect with his clients was to go through a drastic weight gain. While I do understand what he claims to be a way to connect to his clients, I think there was perhaps a better way to develop and maintain a trusting and confidential relationship.
Allowing an individual to work with me so closely when I wasn’t even 100% sure I wanted to change my living habits was very difficult; I was always self-conscious. From an overweight person’s perspective, I knew that it would be hard to let someone in and allow myself to be personal, yet from a common sense viewpoint, I also knew that in order for this transformation to really work, I must have faith in myself and give Stace the benefit of the doubt.
Stace and I had formed a friendship before she started working with me, so I knew our personality traits were compatible. There were certain aspects of the training regimen that I was nervously anticipating such as the dreaded push-ups or burpees (you’ll have to look those up on your own;)), yet I knew that her patience and willingness to help me would outweigh all of those fears.
In regards to exercise, I never knew what my limits or what I could exceed. As much as I cursed my “ever getting involved in this!”, I knew that I was in this and I wasn’t going to waste Stace’s time by not giving it my all, so when I was ordered (politely of course) to hold a plank and my glutes were numb from squeezing them so hard and every muscle was shaking, I knew that it may be uncomfortable, but it wasn’t going to kill me.
Before embarking on my health-conscious expedition, I made sure that I researched that what I was doing was going to work. I also knew that while trusting Stace was important, I needed to know that she was literally qualified to train me and she definitely was. I have asked more questions in the last nine months than I did in my 16 consecutive years of schooling and her answers have always made sense to me and have never made me feel like I am doing anything bad, just something healthier. The real reason that I had and continue to have unwavering trust in my trainer is because I have seen results. Who knew? Listening and following directions really do prove to be useful! Now, when I hear “gimme ten!”, I mutter some incoherent obscenity all the while smiling at myself because I know I’ll be alive when those push-ups are over…maybe.

Kate: "Woman in the Mirror"

I never used to be consumed with how my body looked. As a kid, I danced as well and while it was just an extracurricular activity, I aspired to be great at it, (I always prided myself on catching on quickly) and I made it a habit to make sure I looked in the mirror so that I could perfect the moves I had just been taught. My mom would often wonder what was taking me so long in the bathroom when I was five as I was standing on the toilet to see myself in the cabinet mirror, singing into a hairbrush. Those are two of the earliest memories I have when the mirror did not seem as much an enemy as a guide and a promise of what my future held.
As I grew older and indefinitely put on more weight, I was literally afraid to look in the mirror. Those moments window shopping were definitely not enjoyable, not only because I couldn’t afford the items that were ornately displayed but because I was forced to see my reflection in the shiny glass window that the store clerk had purposely windexed right before I trotted on by. Any excuse not to see my body, I would find it. Getting dressed was a chore; I would quickly do a once-over and adopted a mantra, “it’ll do.”
During my first few training sessions, I kept my head down and would avoid making eye contact with what seemed like my alter ego in the mirror. I hated that my boobs were flying all over the place, my pants were slipping down because the drawstring had fallen out and my hair was plastered to my face (and that whole tomato face thing? Yea, that was happening too). Yet, as the sessions continued, I found myself not looking in the mirror due to an immense focus on actually working with my body and allowing myself to focus on becoming healthy rather than constantly worrying about what I looked like. I started going to the supermarket bypassing my reflection hurriedly to make sure I could get the last loaf of Ezekiel bread; in the gym, I closed my eyes when doing calisthenics or cardio to get myself in the zone so I could obtain the most out of my workout. It was great no longer being so afraid of what I looked like and to know that the mirror was there if I wanted to use it, and if not, that was ok too; it was no longer about cowering.
While in California, my friend and I were walking to get ice cream (that’s right, I said ice cream) and I stopped. She asked if I saw something I liked and if so, did I want to go in. I blushed and said that just between me and her, I was looking at myself in the glass.
Now, it’s still sometimes a struggle to lift my head and look in that ever present mirror, but when dressed, I have to worry about being late because I am so busy marveling at what is staring back at me. I take my time while walking down the streets, not only because I am hoping to catch a glimpse of what I have worked so hard to achieve but because I have a deeper appreciation for my life and the woman in the mirror (or windexed window).

Stacy: "Training for Personal Training."

Getting a personal trainer can be one of the most rewarding experiences. Employing the help and motivation of a fitness professional can certainly get you into better shape, assure that you execute each movement with correct form, motivate you to keep pushing further, and give you new workouts and ideas to avoid plateaus. Amazing right?! Not so fast...

While the benefits of working with a personal trainer are undeniable, choosing the right personal trainer for you is so very important: your success and health can depend on it.

If you're interested in purchasing personal training packages, make sure you consider the following:

1. Do you mesh well?

You'll probably be seeing your personal trainer at least once a week, so you want to make sure he/she is a person you like being around! If you like someone barking at you, a more militant trainer may be for you. If you're more of a laid back kind of a person, maybe a trainer who is a bit more at ease (yet still as effective) is a better fit for you.

Also consider how comfortable you are with your trainer. Anything "new" may feel uncomfortable at first, especially considering this person's attention is solely on you for the hour (or, at least it should be). While that's understandable, you want to make sure you feel comfortable enough the divulge the eat deets, tell them when something doesn't feel right, or talk about certain medical conditions. After all, this person is a fitness professional, and is there to help you attain your goals.

2. Are you being pushed to reach your potential?

Most personal trainers have a passion for fitness and the desire to help you (the client) succeed.

As your body gets stronger and more fit, your program/fitness regimen should change. If you are on a program, make sure it isn't the "same ol' thang," rather, a progression, that keeps your body guessing. After all, you're paying for a service, make sure your trainer is providing you with an optimal session and constantly pushing you to reach your potential.

In regards to reaching your potential, please make sure you are pushing YOURSELF and not just relying on an outside source for motivation. If you aren't experiencing positive results, first take a look at what you're doing before pointing the finger. Have you been consistant? Have you been working hard during your sessions as well as on your own? Have you been eating healthfully? If your answer to the above three questions was a resounding "YES!" that's when it may be time to move forward and employ the help of someone who may be able to connect better with you.

3. **** Does this person know their stuff?! *****

Last, but CERTAINLY not least, make sure your trainer holds a recognizable certification! Many people don't realize this, but personal trainers can change your life drastically for the better (healthy body, healthy mind) or for the worse (injury). Make sure your trainer emphasizes your safety before anything else, and assists you in performing each exercise properly. Furthermore, your trainer should know all the ins and outs: anatomy, kinesiology, a bit about nutrition, and biomechanics. If they know their stuff, it's more likely that you'll experience positive results and not get injured.

Questions? Feel free to ask me!
LifestyleFitnessConcepts@gmail.com

<3,

Stace

Stacy: "Health vs. Appearance"

Happy Thursday!

Hope everyone is having a good one :)

I'm doing the "blogging at work while on lunch break" thing right now. Today seems to be dragging a bit (4pm, where art thou?) The upside? I like the outfit I have on today, so that automatically makes for a good day in my book ;)

Cute flats thanks to Mr. UPS man, who delivered them yesterday:



One of my favorite sweaters a la outlet price, and black dress pants from NY&Company. Holler ;)

Breakfast was Kashi Cereal with almond milk, a banana, and some coffee for di-zombifying purposes. Anybody else have to wake up for work at 5 in the morning? It seems I'll never get used it, but a warm drink like coffee or tea helps a bit. It's even harder now that it's getting so cold outside! There needs to be a law against having to wake up while it's still dark and freezing outside. Yeah, Congress? Get on that, ASAP! Thanks ;)

Anyway, while flipping through a magazine I purchased at the newsstand this morning, I realized the countless articles regarding weight loss, and diets that guarantee you'll "Lose 5 pounds in 10 Days!" It got me thinking about the stress many women put on their appearance vs. the mainstream, lackadaisical approach many seem to take with their health.

Health vs. Appearance

*Always consult a physician before making any kind of dietary changes. Also,
if you have any condition that may cause sensitivity to information regarding this topic, I would suggest stopping here. I would never want to influence anybody negatively, only share my experiences in the hopes that it may help someone else.*

Who doesn’t want a toned, fit, and strong body, clear skin, healthy hair, and to be about 5 or so inches taller?! Okay, maybe that last one is only a dream of mine- but you'd say the same thing if you were standing in this hole next to me! Moving right along...

I've tried every diet under the sun. In my experience, I've always felt so restricted, and while some may have led to short-term weight loss, they also led to disordered eating habits and negative body image. I couldn't maintain the results when I returned to "eating normally" and regardless of how much weight I would lose, I was never happy with it.

I decided something had to give. I had to take a different approach, because obviously what I was doing wasn't working. The constant pressure I put on myself, the inability to truly enjoy eating, the vicious cycle of guilt I'd feel when I consumed a "bad" food, etc. Why couldn't I just enjoy food and be healthy at the same time? What was I doing wrong?! Well:

1. My focus was in the wrong place- I put so much emphasis on calories, and "good vs. bad" foods, that I forgot rule number one: my health! Yes calories matter. Overeating will surely result in weight gain, but, the type of calories you consume matter just as much, if not, more! This hit me one day as I was looking for a snack in the pantry, and my dad offered me raw cashews. "Do you know how much fat is in that, dad?!" So I grabbed a 100 calorie pack of cookies instead :) Obviously the nuts were less processed, contained healthy fats, and were the overall better choice. Needless to say, I was still not satisfied when I finished the third bag. Problem? I'd say so.

2. Maybe, just maybe, I'm not supposed to be the stick thin vision of myself that I had in mind. I'd get there and was still unsatisfied! Happiness will never come with the number on a scale. It's about living life, forming relationships, and not overthinking every last morsel of food you consume (this is coming from a reformed nutritional data tracking monster).

3. I learned to put myself first. Surely my health is more important than my appearance. What good is a hot bod that feels crappy all the time? Ironically, in putting my health first by choosing whole foods, my body started changing, and I (dare I say it?) started to like it! It was a win win all around (Score. 1 point for Stace).

THE BEST DIET?

Ready for the greatest answer to the question I get asked the most...................................?

"The one that makes you feel good." Cop out? Not quite. I am not a Registered Dietitian, so I won't tell you what to eat, instead I'll say this: learn to listen to your body. Eat slowly, and stop when you're satisfied, not when you are full and waddling when you walk (I was infamous for this! lol). Try your best to incorporate less processed, packaged food items, and more fruits and veggies, whole grains, lean protein, nuts, seeds (unless, of course, you have a medical condition or allergy that doesn't allow for that). It's a process. A very gratifying process.

All in all?

Stop restricting yourself- it'll only make you cranky- and no one will want to be your friend. (Kidding!! Kind of...)

Stop underfeeding yourself- there's only so much your body can take, and ready for the kicker? You'll gain it all back, plus more.

Stop over thinking- while it can be an emotional journey, the concept of losing weight is actually pretty simple! Many fail because they go on fad diets rather than change their lifestyle in a way they can maintain. If it seems to good to be true, it is.

Start making smart choices: replacing white starches with whole grains, eliminating trans fats from your diet, saying no to sugary soft drinks, etc.

Start now! Move slowly as any true change takes time. But do yourself a favor and don't "start tomorrow" or on "the first of the month." If this is something you truly want for yourself, right now is the time.

Start educating yourself! Read as much material as you can, ask questions (to fitness professionals, nutritionists, those who have lost weight without going on a fad diet). The more you know, the better equipped you are. Knowledge is power, yo ;)

Questions? Feel free to ask me!
LifestyleFitnessConcepts@gmail.com

<3,

Stace

Stacy: "Let Them Eat Bananas!"

I eat a banana (or 3... kidding, kind of) everyday, usually with almond butter smeared all over it. That's just how I roll. So now you can imagine my reaction when my friend Sarah (name changed, obvi) told me her diet didn't allow her to eat bananas (or apples, or grapes) because of the sugar content. Blasphemy. To that I say give me bananas with almond butter, or give me death :) This scenario played itself out as I stuffed my face with a fruit bowl and oatmeal at the local diner, while she ordered bacon and eggs- but "hold the bread. I'm on a diet."............... QUE?!

All jokes aside, it made me sad. Not because she was eating bacon and eggs (because even as a vegetarian, I'll admit bacon is yummy) and not because she turned her back on bananas (lol), but because of the all of the easily accessible, mainstream, false information available out there. Sarah is encouraged to eat all kinds of food laden with saturated fat, but has to limit her fruit intake... As a trainer, I've been asked more times than I care to count if fruit is "okay to eat." I also recall an encounter in the staff room at the gym where another trainer (while scarfing down beef jerky) questioned me eating a bowl a fruit, "considering it's high sugar content. That kind of sugar turns directly into fat!" What a numnut :) Fruit contains the most natural, easily recognizable and digestible sugar out there. Sugar content aside, fruit also contains vitamins and enzymes that are essential to your body! Doesn't it make sense to fuel your body with natural food sources instead of chemically processed ones? Don't believe me? That's fine. I'd say definitely do some research, and always consider who your resources are. Also, I suggest reading opposing arguments, and deciding what works best for you. Once you find what works for you- roll with it ;)

Clearly this post is not about bananas nor is it about whether fruit is "okay" to eat or not. Rather, its about educating yourself before you allow yourself to start any kind of diet (a word that makes me cringe, by the way, but that's a completely different kind of post!) I really and truly encourage you to research how things work, and pay close attention to how it affects your body. Ask yourself if it's something that you can healthily maintain for a lifetime. Also, consider if what your doing seems natural and healthy for you. After all, you only get one body and only you can decide what you feed it, right? Make that decision an informed one! I, too, tried almost every diet under the sun. Want to know the one that worked best for me? I believe it was the "I did tons of research on nutrition, stopped focusing so much on the nutrition facts, focused more on the ingredients list, and decided I wanted to fuel my body with wholesome foods" diet. I'm sure your nearest Barnes & Noble carries it ;) hahah

Let's talk about: changing food habits. It can be an extremely difficult process (process is clearly the operative word here people)! Often times, it's an emotional journey as well. Some people can go cold turkey and turn bad habits into good ones. That's cool, but for the rest of us, it's a gradual learning process. Take your time, don't try to be a superhero. Make small changes. Those small changes add up, and when they do, you'll have an easier time maintaining a lifestyle conducive to your goals. Plus, if you take it one decision as a time (each meal, each workout, each resting period) the final goal will not seem so far away. Those seemingly "small decisions" eventually result in some mayjah progress, and who doesn't want that?!

Questions? Feel free to ask me!
LifestyleFitnessConcepts@gmail.com

<3,

Stace