Hello Fellow Fitness Mamas,
Please go to my new Website to view my blog…
“Happy New Year”! I hope you had a wonderful time with your family and friends over the Holiday’s. By now things have calmed down, the kids are back in school and you are all back on a schedule. Hallelujah right! At least this is the way I feel about it…it was great to have the kids home from school and have some family time, but it is also nice to have everyone back on a schedule too.
This year in-stead of thinking about New Years Resolutions, why not think of healthy goals for your fitness program instead. A long time ago I let go of trying to set New Years Resolutions and in-stead I started writing down three fitness goals that I wanted to work on for my self for the year. For this year I am going to encourage my clients to try to do the same. I am asking them to write down three fitness goals that they would like to work on the date at which they would like to try to achieve them. I believe this is a reasonable way to think about setting some goals and also a way to keep it simple. I have shared this with my clients for this year and they all agree that it is doable and reasonable. I think that sometimes if the goals are over-whelming and to hard to achieve then they get pushed to the way-side and forgotten, usually within the first month of the year. This year think about goals that are ones that you feel you could be successful with and have support from your family and friends with. Write them down and be as specific and you can. Take the time to think about them and make your self be accountable and follow through. There is something really special about making goals and reaching them…I know this from my personal experience and from my clients experiences as well. So get to work and write down your fitness goals…I wish you luck and much success…
One on the things I am doing this year is going green…not just to help the environment but to help my body feel better. I am going to be doing green smoothies most mornings during the week…one of my clients shared this simple yet healthy recipe with me…I tried it today and it gave me a boost of energy and it tasted good to.
Here’s to the year of the Green Smoothie….join me in going green, green veggies are full of antioxidants, and have many other health benefits as well. For me I like the idea of drinking my veggies in the morning, I know I will have a jump-start on the day and I will be getting 3-5 servings of fruits and veggies too. Here is the recipe from my dear client who has been doing green smoothie’s for a while and loves them…I know you will grow to love them too…
Use 8-16 oz of light coconut milk ( you can do 8 oz of water and 8 oz of coconut milk if you like)
Two stalks of celery
1/2 cup of cucumbers ( peeled and cut)
1/2 organic spinach
1/2 fruit of your choice
Put coconut water in the blender first, then add the celery, then add the cucumbers, then add the spinach and ice. Blend all together….Lastly add your favorite fruit I would suggest using frozen fruit… try using mangos…blend all together and there you have it…your green smoothie…
Here is a great green snack for you and your kids…it is green seaweed and can be found at Trader Joe’s and Costco… I by the big box of 24 at Costco for school lunches… my boys love it too!
Exercise for January 2012…
Lat pull down with calve raise…hold tube over head pull down to the top of your chest while you lift up onto the balls of your toes… Works your back, biceps, core and calves…can be done anywhere, anytime, anyplace…you may also use a flat band as well. You can order my body type book and bands at…www.StacyRaeMednick.com
Scripture of the month...But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Galatians 5:22 ( NIV)
This year I would like to encourage all you OCFitnessMamas and the FitnessMama’s outside of the OC as well to join my “300 Day Cardio Club” for 2012. This challenge was designed to help you “Stay the Course” with you cardio for 2012. Try to do some form of cardio ( walking, biking, swimming, group fitness class, step class, spinning class, any piece of cardio equipment) for 300 out of the 352 days in the year. You can do your cardio all at once or sprinkle it throughout your day for example ( 10 min am. 10 noon & 10 min pm) if you don’t have time to do 60 min at a time. This is a great way to get it in and it is manageable. As a mother myself I find this very reasonable and on some day’s that works better for me than doing it all at one time., Research shows that doing little bits at a time is just as good as doing it all at once. It all ends up in your cardio bank at the end of the day! So the bottom line is to just ” Do It” just like NIKE say’s…If you would like to go to my Facebook page and join in on the fun and post what you do daily that would be great. If you are not already a friend of mine, send me a friend request and then you can join in on the fun and stay motivated. Look me up on Facebook…StacyRaeOCFitnessMama
I look forward to your friendship and seeing your daily posts…Don’t miss out on the fun and the fire that the FitnessMama’s our all having.
Greetings Fitness Mama’s...I hope this blog finds you and your families healthy and happy…it has been a great 2011 and although we have all had our challenges it has been a great year. I hope that you have been able to enjoy your families and embrace each and everyday of 2011, after all that is what really matters. My prayer this Holiday Season would be that you take some time to be with your family, friends, and those you love. Life is so precious and it seems to be going by so much quicker these days…maybe it’s just me feeling this, but I doubt it. Live, Love and laugh each day for the rest of this month, don’t sweat the small things and curl up and try to read one more book. Make hot chocolate and pop corn and play a board game with your kids. Get out the puzzles and the soup and sit down and enjoy each others company…take some walks and bike rides and relish each day as if it were your last. Stress less, stretch more and be there for your friends that need you the most. Make this month the most amazing month of the year by just living each day to it’s fullest…I am going to do just that and I encourage you to do the same. Get some Fitness Mama’s together and try this energetic yummy brew that will get you ready for a great power walk “n” talk. You are going to love this recipe! It is simple, yet yummy too…especially if you like coffee…just another great way to be a good friend, share something tasty and get in a workout too.
Your going to love this!
Hot chocolate-Ice Coffee
Mix in blender until fluffy and frothy:
- 1 package instant hot chocolate mix
- 1 Cup chilled coffee
- 1/2 banana
Put in your favorite Christmas mug and enjoy.
Take some time to do some yoga this month…yoga restores the mind and lengthens the muscles… this is great especially if you are a mesomorph ( apple shape), endomorph ( pear shape), or meso-endo ( top of an apple and bottom of a pear shape)
DECEMBER SCRIPTURE: BE STILL and know that I am GOD…Psalm 46:10
I love this pose! Try it and hold it for 30 sec on each side… 2-3 times a week. Slowly work your way up to 2-3 sets holding the pose for 60.
The chair post is great for your lower body…try it for 30 sec 2-3 times a week…slowly work your way up to 2-3 sets holding the pose for 60 sec.
God Bless you and your families…May your Holidays be filled with warmth, happiness and wonderful memories…have an amazing Christmas and a Happy New Year!
I look forward to 2012 and sharing more fun fitness information with all my fellow Fitness Mamas…
On May 16 2009 Lyn walked into our gym “Body Techniques“, she inquired about training. I asked if she had some time and we sat down and went over her health history. As it turns out Lyn had been to many different doctors for over a course of two years, because she hadn’t well. The day she walked into the gym she had just found out that she had celiac disease. This is a disease where your body is allergic to gluten and is one of the 10 most mis-diagnosed with women. It can be very uncomfortable and pain full too. I put Lyn on a program designed for her body type, she is a Mesomorph a body type with a nice amount of natural muscle. I explained to her that her body-type was the one that carried a nice about of muscle and if she lost the body-fat around it that she would not only look great, but she would feel amazing. So we went to work…Lyn worked out 2 times a week and did cardio on her own. She worked on the food end and managed her new way of eating gluten free. Fast forward to now and Lyn has lost over 20 Pd’s, 21 7/8 total inches, lost 11.2 % body-fat, and has gone down 6 dress sizes! Lyn, got amazing results with me and she worked hard, she took every suggestion I made and ran with it. The best part about this story is that in her Health & Fitness Evaluation she listed that one of her roadblocks to helping her get results would be her own laziness. Well Lyn, hasn’t been lazy at all and although she didn’t lose all the weight and get to where she is without hard work, she has also realized that she wasn’t lazy at all, but that she just needed some motivation and direction. She also discovered something new to do that she loves. She started taking salsa dance lessons and has a new love along with her workouts. This is something Lyn wouldn’t have done before. She now dances 2-3 times a week and even has her husband on board. One of her favorites is the Hustle, and I’m hoping she’ll teach it to us during a class sometime. It is so exciting as Lyn’s trainer to see her come alive and love her life again instead of feeling sick and sad. She is a great example to her family, friends and everyone she comes in contact with. She truly is an inspiration for anyone who is ready to make changes and improve their life! I am so proud of Lyn, she has been a wonderful client and continues to amazing me with how fit she has become. Lyn, you are AMAZING it has been an honor to be your trainer.
Start first thing in the morning 1 hour upon awakening with this healthy breakfast shake to rev up your metabolism. Shakes are a quick way to have breakfast on the go and are great for mom’s or the whole family… People who skip breakfast are more obese than those who don’t. So eat breakfast and begin your day as a fat burner instead of storing fat…As a personal trainer I recommend protein shakes to all my clients for breakfast and also as a great way to fuel their bodies before they workout… Give this breakfast shake a try an let me know how you like it.
Ingredients: 3/4 cup fruit of your choice, fresh blueberries, raspberries or strawberries are wonderful…1/2 cup almond, rice milk, soy, regular organic skim milk or non-fat yogurt, ( I love using Trader Joe’s Greek Yogurt)…1 Tbsp salt-free Creamy Almond Butter ( I buy mine at Trader Joe’s)… Put in blender and blend…
You can take it with you or sip it as you get the kids off to school or do your morning driving. Enjoy…
With the new school year underway most of us are back to a family schedule with school, sports, volunteering, church activities and so much more. The year begins with most of us hitting the ground with both feet running and in a hurry. But isn’t that what happens every year? Wouldn’t it be nice to have things run as smoothly as possible? I think that would be every family’s wish. Here are a few tips to create a smoother school year for more organized school mornings, less chaos after school and even time for family exercise. Wow, now that’s what I’m taking about!
- Plan your month in advance, sit down with your family and write down on your calendar every ones schedule using a different colored pens. Write down all the homework assignments like book reports and special homework projects well in advance to have plenty of time to get them done. Write down all the events for the month including sports and practices of each child and who is going to get them there. Plan doctors appointments and dental appointments in advance so they won’t interfere with school and sports if possible.
- Talk with your family about what kinds of food they would like to have for breakfast, lunch and dinner. This will help you so you can plan and cook ahead of time. Even if you have to cook on the weekends it can really help your week run more smoothly, it is actually is worth it. I find that if I shop and cook on the weekends and freeze meals that my family eats healthier. If you plan your meals you will be less likely to be tempted to go to a fast food restaurant . Most clients that I work with end up at the drive through restaurants because of poor planning. Eating at home most evenings throughout the week will save your family money and weight gain. Try to connect to eat at home with your families at least 2-3 times a week. This is so important and your family will always remember these family dinners as a tradition to pass on to there kids when they have families of their own. Then when you do eat out once a week or so, it will be more like a treat for the whole family.
- Pick out clothes for school the night before. Make lunches the night before and get back packs ready and placed by the door for a smooth school morning. If possible set out breakfast dishes the night before and know what you’re going to have for breakfast. Make sure to ask your children if there is any paper work that needs to be signed for there classrooms so that gets handled in the evening before. If is helps a sign bathroom times so everyone isn’t in there all at once. Bathroom shifts help with all families but especially for larger ones. Try it and see if your mornings run smoother.
- Try to get as much done during the week so that when the weekend comes your not stuck doing chores and laundry. Have the children help with basic chores throughout the week and stay consistent with making sure they do them. Put together a chore chart and have each child check off the chores each day that they are done. This teaches them about life and how to prepare for later years when they move away from home. ATTENTION ALL FITNESS MAMAS; avoid cleaning up your children’s rooms this only teaches them that they don’t have to be accountable for there own rooms and later in life this could cause problems in a marriage, at work or any other room mate situations. Teach them to clean up their own rooms and they will learn that they are responsible for there space and there things. Mothers that clean there children’s room don’t do them any favors except to co-sign there own child’s lazy behavior. Have consequences for un-clean rooms and when your children want to go somewhere or do something fun then the answer will be easy to say, “NO”! Explain why and trust me they will get better at taking care of there rooms and doing there chores. Be consistent and follow through. The follow through part as parents is very important or your children won’t take you seriously.
- Lastly, try to find some time in the afternoon, early evening or weekends and go for an after dinner walk, bike ride or play at the park as a family. Bring a blanket, some snacks and hang out and relax. It doesn’t take a lot of money or expensive trips to rally up the troops to get some exercise and family time in. Re-connect when ever you can with a game of basketball, tag, throwing the baseball to each other, get creative. Great conversations come out of playing and exercising with your kids. You never know what they may talk to you about, and that’s worth a lot to a parent. On the weekend look for places near by that you can explore like local hiking trails, bike paths and local parks. Get outside with nature with your family and get away from the computer, games, and other things that may distract you from being really present with your family. Time passes quickly and therefore now is the time to make those memories and value on-another.
Here is a great book that I have been reading that you will love: Boundaries with Kids, by Dr. Henry Cloud and Dr. John Townsend.
This summer we went to Palm Desert for our family vacation. We had a blast we spent time together and did lots of outdoor activities. We went swimming, hiking, walking and explored the town. We even went to the water park in Palm Springs. Hopefully you were able to do something with your family this summer even if it was to take a drive to San Diego and go to the zoo. Spending time with your family is what matters most, making memories and taking time out for each other.
Here are some photos of our trip to Palm Desert…
Exercise of the month: Split lunge with side lateral raise…
Do 12-15 reps on one side and repeat on the other. Do exercise 2-3 times a week with walking, running or bike riding in-between.
Scripture of the month…
To every thing there is a season, and a time to every purpose under the heaven… Ecclesiastes 3:1
Be tempted to be yourself…. Be you and love who you are, remember there is only one of you!
Have a great month….Happy October 2011
Hello Fellow Fitness Mama’s,
I hope you are having a wonderful summer and enjoying your families. I ran across this wonderful recipe and wanted to share it with you. It is a delightful dairy free comfort food for your whole family to enjoy and believe it or not it’s better than those un-healthy buttermilk pancakes that you have been making for years. Give the recipe a try and then let me know if you like it.
Dairy Free Pancakes:
15 MINUTES PREP TIME
MAKES 6 MEDIUM PANCAKES ( I always double the recipe to have more for the next day).
1 Cup Flour
1 Cup Soymilk, plus 1 to 4 Tbsp soy Flour
1 1/2 tsp. baking powder
1/2 tsp vinegar
Pinch of salt
1/2 to 1 c any of the following:
- carob chips, chocolate chips, blueberries, or raisins
- 2 mashed, ripe bananas and 1/4 c chopped walnuts
- 1/2 c chopped apples and 1 tsp cinnamon
1. Whisk first 6 ingredients together in a large bowl until no lumps remain. Gently fold in optional ingredients, if using. Batter will be thick. If it is too thick to handle ( this will vary, depending on the humidity where you live), add more soymilk, one tablespoon at a time.
1. Cook on an oiled griddle or nonstick pan over medium-high heat until you start to see bubbles appearing. At this point, flip pancake and cook other side until golden brown.
My boys love them and they are very filling and make a great breakfast especially on school day’s.
Recipe from Mother’s Market & Kitchen Magazine…. ( From The Urban Vegan by Dynise Balcavage