Stace: "Take Care of Your Body, and it Will Take Care of You."

Oftentimes, I hear people complain that they "just don't have the time anymore," and that's understandable, to a certain extent. Between working a full-time job, cooking dinner, caring for children, working overtime, not getting enough sleep, etc., who has TIME to workout these days?! Who has time to sit down and eat a meal?

Here are some helpful tips to get you back on track, no matter what your schedule looks like:

1- Make YOU a priority.
It's difficult to put yourself first. Usually you can start thinking about yourself only after your kids are cared for, dogs are fed, tasks are completed, dinner is on the table, chores are checked off, etc. but in order to be a good mother, daughter, father, son, brother, sister, worker, friend, husband, wife, it's important to feel good about yourself. If you're working at your prime, you are able to give more to the people and things that are important in your life. Putting your health at the top of your "to do" list is so very important and beneficial, and believe it or not, adds to your productivity.

2- Find time.
"Stacy, you don't understand..."
Believe you me, I do. I have a full-time job that requires me to be in the city by 7am. I don't get home until after 5. After work, I have so many other projects in the works and teaching my dance/fitness classes, that I hardly feel like I have a second to myself. Amongst all the madness, I find myself CRAVING a workout (those endorphins are something, let me tell ya). Usually I go for one that requires lots of physical motion with minimal thinking lol (enter running and yoga, how I love thee). The trick is to find the workout regimen and time that works for you. Ask yourself:
a. Are you a morning person (ahem, no), a night owl, or more of an "after work" exerciser?
b. What days do you have some free time- on the weekends? Mondays and Thursdays? Designate certain days that you will devote to your physical fitness.
c. What kinds of exercise do you enjoy? Weight training, running, pilates, spinning? Write down the things you enjoy and designate the days you will perfrom these activities.

3- Be realistic with your time.
Every little bit counts. If you want to devote 5 days a week to working out, but realistically only have 3 available days, then make the best out of those days. You don't need to be in the gym 6x a week, twice a day, for 2 hours a pop, to see results. If anything, that's detrimental to your health (overtraining), a topic I will write about very soon!

4- Every decision counts.
For once, I'm going to say "don't look at the bigger picture." Instead, look at each decision for what it is. Each time you choose a healthy meal, each time you give your body adequate rest, each time you work out, you are making a positive decision that benefits your overall health. Each small step leads to may-jah progress ;)

5- Just DO IT.
Stop mulling over all the reasons and excuses as to why you can't do something, and use that time to figure out how you can get it done. Most importantly, GET IT DONE! Have an hour to spare? Go for a light jog, do a quick weight training workout, stretch, prepare a healthy meal, read up on new exercise methods, research different recipes and food options. The information is available to you, utilize it!

I'll add more later- gotta get back to work! Hope everyone is having a great Tuesday =)

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: "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