Stacy Rae, Personal Training/Fitness Expert

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Happy July…Happy Summer…

Happy July Fitness Mamas,

Happy belated 4th of July to you and your families! I hope you had a wonderful holiday and enjoyed spending time with your family and friends.  With the 4th of July behind us and the rest of the month ahead of us there is still lots of time for fun in the sun with family, friends and neighbors. This months blog is going to be about celebrating all of you Fitness Mamas with fireworks included, to help motivate you and keep you on the path of staying in shape. I would like to challenge all you to get out of your comfort zone and do something different this month. Shaking up your workout from time to time is really important and also helps your body go to a new level of   intensity and that increases your results. The following below  is about how my clients and I step out of our comfort zone and also had a blast with doing so…and I hope it inspires all of you to shake it up and get creative with your cardio workouts as well as seeing how you can help make your community and other places a better place to live.

At the start of the year I wanted to do some community charities with my clients and friends to help bring awareness to those less fortunate than we are. I also wanted to help my clients train for some events that weren’t to long and show them that they could train for some events and have fun doing so. We did our first one on  March 26th,  the “Walk 4 Water” it was a 4 mile walk  and was just the right amount of time.  This fund-raiser was one that was started by someone at our church who had a heart for Africa. I was involved with this charity and provided the exercise warm-up on the day of the walk.  This fund-raiser was to help build wells in Uganda, Africa. This was a fund-raiser that is very dear to my heart,  because my family and I  sponsor a child there and have for 6 years now. The ‘Walk 4 Water’ was created for a need to raise money for the ” Hope 4 Kids Foundation” and we earned $20.000 dollars plus on the day of the walk. We were  was able to help build two new wells in Uganda for the people in the surrounding villages in that area. In Uganda people are sick and dying because there is no clean water. By building one well at a time that will slowly change. It was great to be apart of that event and I have now been ask to be on the board of advisors which is very exciting. We will be planning the “Walk 4 Water” for 2012 and I am looking forward to having my clients, family and friends participate again next year.  By bringing more awareness to this issue we will be able to help the  families and children in Uganda  have clean water and live healthier lives because of it. What a blessing to be apart of such a wonderful event, we had a great time.

The next event that I choose to do with my clients was the Surf City Walk/Run  on the 4th of July. Once again we worked out hard and prepared to walk the day of the race, it is a 5k walk/run event.  This was a local fund-raiser for the Jr. Lifeguards of Huntington Beach, CA. It also was an event that was dear to my heart because my two older boys are both Jr. Lifeguards. This event also uses some of the  money raised to help sponsor local children that can’t afford the program and that was dear to my heart, because this year we were one of those families. The least I could do was to give back and rally up my clients & friends to help raise money for kid’s next year that might need the same kind of help our family needed this year. So on the day of the race we gathered together early that morning to help support the Jr. Lifeguard event. We had a lot of fun and instead of walking  I choose to run the race that day with one of my clients. This is what I am talking about, getting out of your comfort zone. I did because I am not a runner I am a avid walker, but I this day I was a runner and it felt great! Getting out of your comfort zone isn’t easy, but it can take your workout up a notch and that’s what I’m taking about! So Fitness Mama’s find a local event in your area and train for it. It doesn’t have to be a marathon and it doesn’t have to cost a lot. Choose something that is dear to your heart and something you have a passion for.

* THE NEXT EVENT WE WILL DO IS THE SUSAN G. KOMEN RACE FOR THE CURE… on September 25th 2011… it is a 5K Run/Walk and we are very excited to do this race. I lost my mother and my grandmother both to cancer and so I have a heart for the event as well.

Come join us and do the event… you all know someone or maybe you have your own experience with cancer and want to participate in this race… let  me know if you want to be in our group.

Do one thing a day that scares you!

Scripture of the month: Now, faith is the substance of things hoped for, the evidence of things unseen. Hebrews 11:1

Creamy Guacamole:

1 ripe avocado, halved and pit removed

1 clove garlic, crushed

juice of 1/2 small lemon or juice of 1 lime

1 tbsp. light  mayonnaise

1 tbsp. finely chopped fresh cilantro ( optional)

salt

freshly ground black pepper

1. Use a spoon to scoop the avocado out of  its skin into a bowl.  Stir in the garlic, lemon or lime juice, and mayonnaise and mash using a fork to achieve the consistency you want.

2. Stir in the cilantro, if using, and season to taste.

Great for kids to dip with chips, vegetables, spread on a sandwich, or tortilla, Great for big kids too.

New Stacy Rae Fitness Mama, tank tops & hats are available now…

(They come in white, heather grey & pretty pink.  Tanks are $20.00)

Hats are $15.00

        

Christina Fitness Mama in a pink Stacy Rae Fitness Mama tank...

Christina Fitness Mama...Looking awesome!

Christina Fitness Mama Modeling the Tank in heather grey with the hat... Too Cute!

Plie with Upright Row ( works, glutes, inner thighs, quad's, biceps & upper back)

Plie with Upright Row ( finish).. Great to work several muscle groups at once...

Walk 4 /Water event for " Hope 4 Kids International"... March 26, 2011

Warming up the group for the "Walk 4 Water" 3/2611

My client Tiffany... she's getting ready to get married this weekend... Congratulations Tiffany!

My clients Julie, Lisa & StacyRaeFitnessMama the day of the race July 4th 2011...

StacyRaeFitnessMama and Lisa my running partner...

Stacy Rae Fitness Mama’s June post…

Happy June to all my Fitness Mama’s out there!

I am so excited that school is almost out, and summer is around the corner! What a year it has been, wouldn’t you agree?  With summer so close I wanted to help motivate you with some tips to get it shape. I also wanted them to be easy to do and not overwhelming. With the school year rapping up with  all of the parties, field trips and more,  the last thing you need in a fitness schedule to put more pressure on you and send you over the edge. Behavior changes however require practice to create new healthy habits. The eight healthy habits below are manageable changes that are designed to move from one week to the next with a gentle kind of progression as a fitness program should. The  “8 Weeks , 8 Changes”, program will give you accountability, structure, and  help you ease into creating new healthy habits. Each week helps you progress and flow into the next week , so by the end of 8 weeks you will have created and learned to adapt to 8 new healthy  fitness habits. Below are 8 new fitness  tips to get you moving in the right direction to feeling better, have more energy, sleep more, and enjoy your families. Mom’s need to take good care of themselves and to be healthy examples for their families. It starts with us mom’s and trickles down to our children.

  • Week 1: Begin at least 5-10 minutes of stretching 3-5 day’s a week.
  • Week 2: Begin to do 20-30 minutes of cardiovascular exercise 3-4 day’s a week.
  • Week 3: Begin to include 5-6 servings of fruits & vegetables daily
  • Week 4: Begin to take out one liquid or food item that you know is not healthy for you and replace it with a healthier item, ( for examples eliminate soda and add more water to increase your water intake, work up to 64-96 ounces of water a day).
  • Week 5: Begin do push-up’s, wall-sits, bench dips, stationary lunges and crunches 2-3 day’s a week.
  • Week 6: Choose 3 positive affirmations to say to yourself every day of the week and post them on stickies in the bathroom so you can look in the mirror and repeat them daily. Repetition  is important so that your subconscious can record it and remember to store it. Remove the negative thinking and replace it with these three positive affirmations. Here is example of three affirmations that I have my clients repeat daily ( I am Beautiful, I am Worthy, I am Blessed). You can create some for Week 6, however don’t just stop with three, you can create more and you can interchange them and do this even after you get to Week 8.
  • Week 7: Get to bed no later than 11 pm. In fact try to get to bed by 10 pm at the latest. There is so much research that backs up losing weight with getting enough rest every night. Aim for 7-8 hours of sleep if you can and you will feel refreshed and lose weight too.
  • Week 8: Look at your plate when you eat and make sure that you are having a serving of 3 oz. of lean protein, 1 serving of whole wheat grains, 1 serving of fruit and 1 serving of vegetables. Include a small serving of dairy on the side. Eat 1 hour upon awakening, and eat a small snacks or meal every three hours to keep your metabolism on fire and burning calories daily.
 Stay motivated and stay committed to the 8 healthy tips above… They are simple yet very effective, my clients have seen amazing results with them and I know you can too!
June Recipe of the month:
Ranch Hummus: Great for little ones and big ones too!
  • 1 ( 15 oz). can of garbanzo beans, rinse them well and drain them
  • 1 cup fat-free cottage cheese
  • 1/4 cup nonfat plain yogurt
  • 1 ( 1 oz ) packet dry ranch seasoning mix
  • 1 tablespoon fresh squeezed lemon juice
  • 1 tablespoon olive oil
  • 1 tsp chopped garlic
 
How to make it:
  • Combine all ingredients in a food processor or blender. Puree until mixture is smooth and slightly fluffy, scraping sides.
  • Transfer to storage container. Refrigerate, covered, several hour or overnight. Serve with veggies, pita bread or pita chips.
Enjoy!
Scripture of the month:
Wonderfully Created  by  God…
Deuteronomy 7 : 9
Stretch of the Month: If you sit a lot for work or spend a lot of time in the car like a lot of moms, your hip flexors are tight…
try this stretch 3-5 times a week and hold it for up to 16 secs. you’re hip flexors will love you for it!

Kneeling Hip Flexor Stretch...

Blessings,
StacyRaeFitnessMama

Happy Mother’s Day….

Happy Mother’s Day!

I would love to extend a wonderful message to all my amazing Fitness Mama’s out there by saying, Happy Mother’s Day! I would love to also say, that Mother’s Day doesn’t need to just be celebrated on one day of the year but perhaps on several day’s throughout the year.. So Fitness Mama’s go ahead and pick more than one day to celebrate all the you do for your families, friends, co-workers and church. You deserve more than just one day, you deserve many! So do something special for yourself once a month, that’s 12 day’s out of the year that you celebrate YOU… go have a manicure & pedicure, massage, walk on the beach, read a book in the park,  treat yourself to sushi, take a yoga class, go out to lunch or dinner. What ever you choose do something special for yourself  one day a month to honor how amazing you are! I believe this is the way to celebrate, Mother’s Day once each month and not just one day a year. Do it, because your worth it…

Here is a special treat to try on one of your special day’s… A Gluten Free delicious dessert that you and your family can enjoy…

BLUEBERRY COBBLER

A perfect treat , this is easy to make, antioxidant-rich dessert features low-glycemic coconut  sugar. Serve it a la mode with a scoop of organic coconut-milk-based, vanilla frozen dessert and a few fresh blueberries for garnish.

2 1/2 cups fresh blueberries

2 Tbs. organic unsweetened applesauce

2 tsp. gluten-free vanilla flavoring or vanilla extract

3 Tbs. unrefined coconut sugar

1 Tbs. arrowroot powder

4 large organic eggs

1/4 cup coconut oil, melted

1/3 cup organic coconut flour

1/3 cup finely ground almond flour

1/4 tsp. unrefined sea salt

1/2 tsp. gluten-free baking powder

1 Tbs. unrefined  coconut sugar

  1. Place blueberries in 9-inch glass pie plate or baking dish. Add applesauce, vanilla and coconut sugar, and mix carefully to coat blueberries. Let stand a few minutes, then mix in arrowroot.
  2. Preheat oven to 350 degrees F. Whisk together eggs and coconut oil in large bowl. Combine coconut flour, almond flour, salt, baking powder, and coconut sugar in separate bowl, then stir into egg-oil mixture.
  3. Pour batter over blueberry mixture, spreading to edges of pan if necessary. Bake 25-30 minutes, or until lightly browned on top and toothpick inserted in middle comes out clean. Cook 10-20 minutes, and serve warm Or for a sweeter cobble, allow to cool completely, cover with plastic wrap, refrigerate,  and serve cold.
            Per Serving 271 CAL.  7 G. PROT. 16 G. TOTAL FAT ( 10 G SAT FAT), 27 G CARB. 124 MG CHOL, 138 MG SOD, 5 G FIBER,, 17 G. SUGARS.
Recipe by Melissa Diane Smith ( From the Going Against the Grain Group….
Quote of the Month:  The happiest of persons don’t have the best of everything, they just make the best of everything they have….. So, Live simply, Love generously, Care deeply, Speak kindly and Leave the rest to God.
Blessings,
StacyRaeFitnessMama

StacyRaeFitnessMama April’s Blog…

April is a wonderful month, the weather is getting warmer and the flowers are in bloom. Some of us are planting veggie gardens and getting our back yards ready for the warm weather and outdoor entertaining.  Along with April also brings a week called, “Spring break”, and that can be something we as mom’s look forward to or don’t look forward to. This year my husband and I started to think about what we could do for spring break and how we could make it fun for our kid’s during this time. We also had to think about how we were going to work and carve out time to  have some fun. What ever we did decide on doing also had to be inexpensive and easy to get to.  A lot of families that we know were going to amazing places and talking about taking trips to places we have never heard of. That was great for them and we were happy for them, but we weren’t going to be going on a trip unless it was near by.

Our theme for our families  “Spring Break”, is KISS! ( Keep It Super Simple). So that’s exactly what we decided to do. We had a few ideas and now we had to put them into action and get ready to keep the boy’s busy.  My husband and I are personal trainer’s and work from home. We are fortunate to have  flexible schedules and to not have to worry about child-care for the week.  That in its self is something we are very thankful for.

  1. One of the things we treated family to this year  for spring break was a beach pass for the beach. This is a pass that we can have year round and also use anytime we wish. It is great because even though we live near the beach it would be really nice to just put everything in the car and drive down and park. We are fortunate to live by the beach and can even walk there but this year we decided that a pass would be fun even if it was to catch the sunset before it went down and come back home. This really is a treat for our family. We plan on having a cook out at the beach and also roasting marshmallow’s one evening.
  2. Flying a kite is something I enjoyed doing as a child, so I thought why not buy some kites and take them to the beach. It is a great way to spend time with the family and also do something else while being at the beach.
  3. Board games are a great way to hang out and spend time with your kid’s. Pop some popcorn, make some lemonade and your ready for a night of fun and laughter. After the games have a little desert is a great way to end the evening and have a conversation with each other.
  4. For Christmas this year our boy’s were lucky to get new bikes. So we have been doing some great bike rides to the beach and getting in some family exercise time. We ride our bikes and then hang out and people watch, it is fun and we enjoy just being together. So we will be doing some bike rides during spring break.
  5. Cooking in the kitchen is fun to do and letting your kid’s be apart of cooking is really great. We are going to be having the boy’s do more cooking this week and teaching them how to cook simple things that will be easy to cook and fun to eat. Having some themes for your dinners our fun to do, like taco Tuesday, and Friday night pizza night. You can buy all the food you need and then help the kid’s make it. It’s fun to be in the kitchen with the kids and it’s a great way to spend time with each other.
  6. Be sure and stalk up on healthy snacks for the kids: sugar-free  popsicle, popcorn, fruits, veggies with light  ranch dip, peanut butter, lemonade, healthy turkey meat and cheese, nuts, applesauce, string cheese, baked chips, pretzel’s with humus and other things you love. Have them near by so you eat at home and don’t give in to the fast food trips to places you wish you would have not gone too.

So just when you thought that “Spring Break”, had to be a busy, expensive time to empress your kid’s and break your bank account, it doesn’t. Use your imagination and just relax, sometimes the best time with your family is when you just hang out and spend time together.

My hope this “Spring Break”, will be that you do just that, have some fun & relax. After all is supposed to be a break right?

Spring brings on allergies and shiffles here are a few way’s to decrease them with a natural solution…

1. Increase your magnesium… This little mineral has shown way’s to relax the airway’s, and ease congestion. Aim for 200-400 mg. a day. Foods to help with this are bananas, nuts & spinach.

2. Add a squeeze of lime.. Limes contain natural antihistamines that can help to reduce allergy symptoms. Try to squeeze half a lime in some cold water throughout the day.

3.  Eat more fish.. Salmon has omega-3 fatty acids in it and is not only great for your heart, ( especially if you are a mesomorph body- type), but also because it has anti-inflammatory properties in it. The anti-inflammatory may have ways to decrease swelling and itching of the eyes, nose and throat.

4. Exercise... If you exercise outdoors during this time of year, take note of the air quality for the day.  Check out the weather for the day and see when the best time of day would be for you with less pollution and dander in the air. That would be a great time to get your walk, biking or your hike for the day. If the air quality is bad, do an indoor workout or wait to exercise later in the day. Also think about doing some water aerobics, that is usually a win-win situation.

Kids Mini Quiche…

  • Make your own mini quiches. Beat eggs or egg substitute and milk together as you would when making scrambled eggs, add cooked canidian bacon or lean ham pieces-poor mixture into muffin tins, add reduces-fat shredded cheese on top and bake for 20-25 minutes.
  • Add cinnamon and a touch of honey to a low-fat yogurt.
Scripture of the month:

And now these three remain: faith, hope and love. But the greatest of these is love ( 1 Corinthians 13:13).

Exercise of the month: Play tag with your kids, ride bikes, take walk’s, go hiking, play basketball at the local rec center. Remember to have fun, your kids will open up more when your moving and having conversation. 

Blessings,


StacyRaeFitnessMama

March is Nutrition Month…

March is nutrition month and with that comes day light savings. Longer day’s and more time to get outside and exercise and eat healthy. This month I would like to challenge you to try to eat right and journal your food for the rest of the month. Check out the new and improved food pyramid that has a wealth of information to help you learn everything you need to help educate you and your family on proper nutrition: http://www.mypyramid.gov

Also buy a pedometer and try to start walking.  Count your steps and write them down in your journal as well. You should try to walk 3-5 day’s a week and then work up to 3-4 day’s a week especially,  if you are trying to lose weight.  Start off slow and steady…. Your short-term goal would be to walk for 20 min. for a week. Then slowly add-on 10 more min. and so on.  Remember that you can also walk  several 10 min. bouts several times throughout the day. Avoid doing too much to soon, if you beginner to walking then start off with 10 min. then slowly add time little by little. Your long-term goal will be 20-60 min. of continuous walking 3-4 day’s a week. Or again several 10 bouts of walking throughout the day if that works best for you.  Sometimes that works better for people, especially if you work at home or have small children. It makes it do-able.

Do what you can when you can, but just DO IT!!

At the end of March look at your journal and see how your eating has improved. Use the website  and the pyramid to keep track of your food. Get a clear understanding of what a food serving is and how many servings need to come from each food group. Track your walking steps from your pedometer and write them down after each walk.

Drink lots of water and stay away from soda and juices.

Research shows it takes 21 day’s to make a habit and break a habit. Let’s take the next 21 day’s to implement these suggestions and if you have a habit you’d like to break ( maybe it’s smoking for example), then you may want to try to do that do. Or wait until you have these suggestions in place and work on that one next. Regardless, you can use this method to make healthy changes for yourself, one by one.

I look forward to hearing some of your comments and please feel free to ask me any questions. I would love to help make things more clear for you and help you feel better too.

Blessings,

StacyRaeFitnessMama

February is Heart Disease Awareness Month….

Hello Fellow Fitness Mama’s,

 Most of us think of Valentine’s Day when we think of February 14th  … Valentine’s  Day is about spending time with that special someone eating chocolate, giving and receiving cards, flowers, maybe even a date with your husband  however, February is also Heart Disease Awareness Month.

I lost my grandmother on February 14, 2005 Valentines Day and it was also her favorite holiday of the year.  She was diagnosed with cervical cancer just shortly before she died on Valentine’s Day that year in my arms. She didn’t pass away from heart disease, but I suspect that her heart was not healthy either. I loved my grandmother very much in fact she was very much like a mother to me, since my own biological mother was not well enough to care of me as a child.  Since my grandmothers passing I have wanted to be as proactive as possible and educate women  about disease prevention and self-care. Had my grandmother taken better care of herself she may still be alive today, unfortunately that isn’t what happened. My grandmother is a perfect example of how leading a sedentary lifestyle and having poor eating habits can affect the outcome of your life. I wish my grandmother were here today to see her great-grandchildren and see them grow, but that’s simply not the case.

As most of you know or perhaps you don’t, the month of February is Heart Disease Awareness Month…therefore it is important to inform yourself and your female family members, sisters, friends, co-workers and other females you know about the importance of this month.

Did you know that heart disease is the leading killer of females in America? Not only does heart disease kill more women that men each year, but females who survive a cardiac event may have a worse outcome then their male counterparts. Yet, many women do not know the toll that cardiovascular disease ( CVD) can take on their bodies. Many women are not taking the necessary steps either to prevent this from happening to them.

As a personal trainer it is my responsibility to educate my clients about  risks and how to minimize them, here are some risk factors for you fitness mama’s as well. You want to be educated fitness mama’s too so you can spread this information to as many other women in your life and perhaps help save a life too! : )

Some risk factors for (CVD) are below:

  • elevated total and LDL  ( low density lipoprotein), cholesterol levels
  • low HDL ( high-density lipoprotein) cholesterol levels
  • diabetes
  • middle age
  • obesity
  • family history of premature C.V.D.
  • stress and depression
  • smoking
  • poor diet
  • sedentary lifestyle
  • hypertension( high blood pressure)

The more risk factors you have the higher your risk is for heart attack and stroke.

If you have some of the above risk factors now is the time to re-evaluate your lifestyle. Change needs to be made immediately to improve your health and your quality of life. Below are some way’s that you can make some changes to be healthier and lessen your chances of not only heart disease, but many other diseases brought on by poor eating habits and a sedentary lifestyle:

  • One of my favorite websites that I refer my clients to in order to educate them about healthy food choices is The MyPyramid website ( www.mypyramid.gov) here you will learn so much information for you and your family. Be aware of trans fats in foods, and also all the hidden ingredients such as, HFCS ( high fructose corn syrup). You would be surprised what foods you can find both of these ingredients in and also how bad they are for your body.  Read labels and see what is listed on the food labels. Remember the longer that ingredients list is the more processed foods there probably is in the product you are eating.
  • Eat a healthy diet: Make good choices everyday. Remember this, 80% of the time eat foods that are high volume high fiber foods and 20% of the time you may have something your really crave. This is called the 80/20 rule and is a great way to help you For example,  eat lots of fruits and vegetables, they will fill you up and help keep you full. Eat lean proteins such as fish, lean red meats, chicken and lentils as well as low-fat dairy. Do eat heart healthy fats such as avocado’s light olive oil, black olives, wild-salmon and tuna ( in moderation, due to the mercury). Drink lots of water and stay away from soda even diet soda is bad for you.
  • Exercise daily: walk 5 day’s a week for 30 min. at 3 mph. if you can’t do that then walk for 20 min. 3 day’s a week at a more intense pace to add more intensity to your walking program. Strength train at least two times a week doing a full body workout. Make time for stretching daily to decrease stress in your life along with deep breathing to decrease your heart rate and induce relaxation.
  • Don’t smoke! If you smoke, pick a day to stop and do it! My mother died from smoking and so this is a very important message for me to get out to you fitness mama’s. Especially if you are a mother, you are putting your family and your children at risk with your smoking habit. Get the support you need and quit. Your heart will appreciate it too.
  • Depression: if you are depressed eat healthier and exercise. If you commit to an exercise program and learning how to eat better, you will not be so depressed. However, if you remain depressed or perhaps you have just had a baby and may suffer from postpartum depression seek help from your doctor and don’t wait. Postpartum depression is not anything to mess around with and is very treatable. Get the help you need and talk about how you feel with a friend, your husband and also your doctor.

          Please visit this website to learn more about heart  disease and how you can prevent and protect you and the women in your life too. www.hearttruth.gov

Moves for February: Great to do outside… give them a try you will see results in 2-4 weeks

Wall Push up... Great for shaping your upper body...

 

Do 12-16 reps, 2-3 times a week, try 1-2 sets

Finish portion of the push-up...

 

Wall-sit & Posture Movement... Great to shape the lower body and enhance your posture.. Hold for 30-60 sec... Try three times a week 1-2 sets...

 

One legged squat...Great for the lower body...Do 12-16 reps, 2-3 times a week ( M.W. F.) 1-2 sets...

 

Finish ( Switch sides and repeat)....

 

Elevated rear leg lunge... Great for the glutes & hamstrings... Do 12-16 reps on one side and then switch sides... Do 1-2 sets, 2-3 times a week...

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Finish... Stretch out legs...

Micah on "The Whale", at the beach...

 
 
 
 
 

Chicken and Rice Recipe

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Yummy, healthy, quick and easy!!
 
Chicken and Rice Recipe:
  
4 boneless chicken breasts
1 pkg. dry onion soup mix
1-2 oz. can mushrooms w/juice
1 can Golden Mushroom soup
1 c. chicken broth
1 1/2 c. instant brown rice
Cut chicken in smaller pieces. Combine all ingredients in saucepan and bring to boil.
Pour into baking dish. Cover and bake at 325 for 1 1/2 hours.
Serves 6  4 GRAMS FAT
 
Recipe taken from “Low -on-The-Go” By Teri Petersen
 
 
Products of the month of February…
 
 

TruMoo Chocolate Milk for kids, Kashi Cinnamon Harvest Cereal, Horizon Organic Fat-Free Milk ( Great for the family).

Skinny Cow ice-cream sandwich... Great low-fat treat for the family...

 
 
 
 
 

kashi Soft-Baked Cookies... Great for the whole family...

  
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Scripture for the month of February…
 
“You’re blessed when you get your inside world-your mind and heart-put right. Then you can see God in the outside world”
Matthew 5:8
 
 
Do something special for yourself this month… Start an exercise program to get you body in shape. Visit my website and check out my ebook available at www.StacyRaeMednick.com
Stacy Rae Mednick’s Mid-life Workout System Feeling Fit & Fabulous at 40 and Beyond.
 
 
Happy Valentines Day! 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Please visit my websites:
 

Happy New Year……

Happy New Year to all my fellow Fitness Mama’s:

Wow … can you believe it is 2011?!

 I am so excited for this New Year and all the wonderful things that we have to look forward to!

I want to suggest that you start thinking of putting yourself in the front seat of the car  this year and start taking better care of yourself. Perhaps that could be a long-term goal that you have and not just another short-term resolution.  Usually when women make their New Year’s resolutions they are short-lived and often times end before they even start. This year I would like to help you make a personal commitment to yourself to take better care of yourself and that simply means  having healthier exercise and nutritional habits. It’s all about being consistent with yourself and taking the time to do what you need to do to feel better. When you feel better about yourself  then everything else has a way of doing better as well. Your family will notice that mom is taking time out for herself and that is important for them to see you do that. You are also setting a living example to your entire family that it is important to respect your body and take good care of it. After all we are all born with just one body!

Below are some tips on how to de-age yourself and feel better in 2011….

 

  1. Smile more … when you smile more you appear to have more confidence and more of a positive outlook in and on life. Practice smiling more with your family, friends and co-workers. You are also more approachable and seem to be happier. This is one that I will personally be practicing myself.
  2. Practice patience …. this is a life skill that is necessary to practice every-where we go. It goes a long way when we do. Avoid stressing out when you are waiting in line somewhere. I take something to read everywhere I go because I know ( especially living in California) that I will be waiting in line somewhere for something. It also teaches are children that patience is truely a vertue.
  3. De-age yourself …  by staying out of the sun between the hour of 10-4pm and please wear sunscreen or a hat when you are working out outside in the middle of the day. Outdoor training is simply the best, however it can age you if you don’t take care of your skin while your out there doing your thing. Put sunscreen on your hands too, they age from the sun as well.
  4. Just say, NO! Be aware of what your reading and putting into your mind when it comes to the media, Celebrity magazines , T.V.  some fitness video’s and fashion shows. Remember that most of the celebrities and images that you see with these women who model are not at a healthy weight or are even a realistic for us as active and busy moms. They also are most likely a different body-type then you and therefore are not a true measure of what you should compare yourself too. Be in-control of what you look at and participate in, Just say, No if you need to! Please view my website to take the BODY TYPE TEST. Go to www.Body-Techniques.com click on the  third tab that say’s Body Type, and then on that page scroll down the page, go until you pass the Meso/Endo video and underneath you will see click the image below and print on the Body Type test. Print in out and take it, you will learn alot about yourself. Every women should know her body type and if you don’t know is the time to learn about it! Once you take the body-type test then you can watch the body-type  video that you fit.  You will then  have a very clear understanding of your body-type  and you can also use the exercises that I have shown you in the video’s for  some of your workout’s. You can also purchase my ebook called, ” Stacy Rae Mednick’s Mid-Life Workout System Feeling Fit and Fabulous at 40 and Beyond.. on my website www.StacyRaeMednick.com   In my ebook I will educate you on your body-type and give you a workout for your specific body-type so you can be your personal best in 2011.
  5. Eat right … decrease your sugar, salt & soda intake in your daily nutritional life. You should increase your water, try organic green tea or low sodium V-8 juice for way’s to replenish your thirst. Try salt-free nuts for a great protein snack ( almonds, sunflower seeds, walnuts & pistachio), and if you drink any soda … then STOP!! Soda is not good for you or your teeth, it also is not good for your family or your children to drink either.
  6. Hang out with friends …  that lift your spirit up and not the ones that suck you dry and take the life out of you. Take note of what kinds of friends need to possibly be a little less in your life and those that always seem to engage, encourage and lift your spirits up. I believe that friendship’s that are negative and toxic are not healthy for you and your spirit, and can rob you of your positive spirit. Try to spend time with those friends that make you feel BETTER & BEAUTIFUL when you are in their company.
  7. Eat less, move more, get to bed no later than 11 pm …  and make sure that you say your prayers to our maker! Eat fewer calories,  and move and exercise your body more. Be mindful of what you are eating and the portions that you are consuming at every meal. Eat like a Queen at breakfast, a King at lunch, and a popper at dinner. Include two snacks; one  in between breakfast and lunch and one in- between lunch and dinner. Do your best to eat and cook at home and if you work, take your lunch to work.. Take advantage of going to bed no later than 11pm and you will benefit from one of the most amazing hormones your body makes naturally, HGH human growth hormone. If you go to bed and get your Zzzzzz, then your body will also lose those unwanted pounds that you want and desire to lose. Take time to pray throughout your entire day and at bedtime, spend some time speaking what you are grateful for and draw closer to God.
  8. NO SMOKING! If you smoke set a date TODAY to STOP … PLEASE!! Smoking is a slow death … I lost my own mother as a direct link to her smoking … SMOKING finally killed her … It will seep into every pore of your body! Some women smoke to stay thin, this is crazy or insane!  I have helped motivate many clients to stop smoking and I can help you too. Do it for you and your family, especially if you have children, they don’t deserve to be around second-hand smoke PERIOD! SMOKING can kill us faster than anything else.
  9. Relax … learn to take time to breathe and be still … In the world we live in today, everything is going a million miles a minute. Take time  to smell the roses, really and just practice being still in your day and then see how you feel. The stress level in your lives will decrease and you will feel more refreshed too.
  10. Keep a workout/food/ and gratitude  journal … Research shows that keeping a journal of your daily food intake and your workouts is motivating and helps with you getting and achieving positive results. Often times we don’t think we are overeating until we log everything we eat and every thing we drink. Usually, all of us are over-eating and under exercising. Writing down  1-3 things we are grateful for shows us that we are mindful of our blessings and we then  realize that we are so, so very blessed. Sometimes just seeing them written down on paper can bring much joy to our spirit and help increase our gratitude.
  11. Laugh … Yes laugh more please … watch funny movies, tell fun jokes and laugh at yourself more. Don’t be so serious all the time. Life is to short to always be so serious. Have fun and live life to its fullest by taking the time to laugh daily, your abdominal will get a great workout in too!!!
  12. Attitude …attitude is EVERYTHING!!!  So make your’s a POSITIVE one!! This year is a great year to have and maintain a positive attitude!!!

Scripture of the month:  For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come… 1 Timonthy 4:8

Some of my favorite products;

Great for school lunches and snack's...

One of my favorite dressings, and buttery healthy spread....

Kashi makes a great products this is just another... healthy bars...

My boy's at the beach!!

My oldest son Mathias (11)

My middle son ( 9)

My youngest Micah ( 5)

My three son's.....

Happy New Year 2011

My clients that went hiking in Southern Utah 2010

 

Hi Stacy,

I have attached a picture I thought you’d enjoy.  It’s Mari and I at Calf Creek Falls in Southern Utah.  We did the almost 7 mile hike in August 2010.  We were blessed this day with wonderful cloud cover.  Usually it’s about 100* at that time of year.  The reason that we were able to complete this hike is because of our great workouts and your amazing guidance.  I had chronic back pain for several years before I started working out with you.  I no longer have back pain and I have so much more energy now.  I know that it’s because I continue to work out with you every week.  What a blessing you are in my life. 

Thank you so much and Happy New Year!

Dianna

Isn’t that a great picture? Love it.

Thanks for reading my blog, please send me any comments I would love to hear from you…

Blessings,

StacyRaeFitnessMama

www.Body-Techniques.com

www.StacyRaeMednick.com

www.StacyRaeFitness.wordpress.com

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