I want to preface this post by saying this: you are amazing. you are beautiful. you are enough.
That being said, I know that sometimes the amazing person that we are on the inside doesn't always show through on the outside. I personally know how that feels. I am the same person I was two years ago: AWESOME, smart, funny, kind compassionate, caring; I could go on and on because I know now what it is to love myself. However, the person I am today was buried under self-hate, depression and unhappiness. I couldn't let the light shine out because I felt broken on the inside.
The answer to my troubles was not to lose weight.
I know you're probably thinking, "Wait, did she just say that? I thought this was going to be a post about losing weight?" It is, let me get there.
The answer to fixing whatever is broken is not going to be found by weight loss alone. It starts with loving yourself.
I believe the reason that I have been so successful for the first time in my life in finding balance between work, relationships, fitness and nutrition is because I finally took the time to assess why I was unhappy. For me, it started at the core with my faith. That's not the case for everyone, but it was for me.
From there, I started making lists of the qualities about myself that I loved, and those I didn't like so much. I asked for help from people in my life who supported me: parents, close friends and my husband. I know it sounds cheesy, but make a list about what you love about yourself without referring to a body part. Make a list of what you'd like to improve, and don't put a body part. If you ever want to be successful at finally losing and maintaining weight, you have to start by loving yourself.
I'm still on my journey, but in the process of "just wanting to lose weight," I found out how miserable I was in my job and was diagnosed (finally) with a legitimate medical condition and used that as a springboard to better health. I also realized I am perfect the way God made me and that any improvement physically would not make me any more beautiful in His eyes. I just had to see and believe that, too.
So, the weight loss part...
I consider myself a coach. I train clients physically to be their best. But I also realize that with outward changes, a lot happens on the inside and between our ears. Our minds are powerful.
I have a lot of success stories. I'll be posting some in the coming weeks. You'll meet some of my clients who I've helped. You'll see their before and after photos. The biggest thing all my clients have in common are these:
1. They were ready mentally to make a LIFESTYLE change
2. They embraced my plan and were honest and vulnerable
3. They stopped the self-hate
Those are pretty much my requirements. Check the negativity at the door and be ready to improve yourself. I don't work with clients who crash-diet. Yes, we set goals, but we're in this for the long haul. And goals come in all shapes and sizes, not just numbers on a scale.
That being said, when you work with me on a 90-day challenge you get one-on-one coaching, personal training and exercise tips and plans, email, phone and social media support, nutritional counseling and someone who 100% is committed to helping you reach your goals.
If you've tried every diet, workout plan, etc, and you're ready to change your life for good, then look no further. You are here. And I offer all this for the very low price of $40/month for 3 months (or longer if you decide to stick with me).
Want to learn more? Message me on Facebook, send me a DM on Twitter, Email me or leave a post below and we'll get connected.
Thank you for reading. I love hearing from you.
Yours in health,
Stephanie
Friday, May 30, 2014
Tuesday, May 20, 2014
Cardio before weights? Or vice versa? The chicken vs. egg debate of fitness
Just last week I was working with a new member of my gym, Positively Fit, going over her new exercise program. She was really excited to get started and begin her weight loss journey. Following her workout, we recapped her plan for the next two weeks.
She then asked me, "why am I lifting weights before walking on the treadmill?" Before I could even respond, she then asked, "if getting into my fat-burning zone on the treadmill is important, why am I lifting weights?"
Before I got frustrated with her since we had just spent 45 minutes together during her gym orientation, I told myself two things: 1) I have thrown so much information at this woman over the last 3 workouts that I can't possibly expect her to remember it all in one week. 2) I broke my cardinal rule about training clients - I forgot to mention the purpose of my methods.
Just like how I felt as a child when my mom used to say, "because I said so," my clients feel the same way when I don't explain the reasoning behind the plan. It's so much easier for most people to embrace a new way of thinking and a LIFESTYLE change if they know why it works. So, I'm going to address her to questions here.
"Why am I lifting weights before walking on the treadmill?"
The reasoning behind this is two-fold.
1. You need fuel to lift weights. Your body is an incredible machine that can do phenomenal things when fueled properly. Weight/strength training requires fuel. Eating carbohydrates 30 minutes before a strength workout will give you energy. Eat enough to sustain your activity. This looks different for everyone. I recommend fruit like apples or oranges 30 minutes prior to a workout. Depending on the intensity of your workout (time, exertion), you may need more to eat.
2. You don't enter your fat burning zone until about 30 minutes into your workout. Now don't get discouraged when you read this. Any movement you do during the day is good for you. It's good for your heart, your mind and stress management. You burn calories anytime you move. However, if your goal is to burn fat, you need to get into your fat burning zone.
So, if your weight routine takes you about 30 minutes, you've essentially burned off all the carbohydrates and sugar your body was storing for energy. Now, you're ready to enter your fat burning zone. Once here, the entire time you are at your target heart rate, you are burning the most fat. Essentially, the calories you are burning on the treadmill are coming from fat cells. We'll talk about your THR in another post.
"If getting into my fat burning zone is important, why am I lifting weights?"
For many years, people have been sold a bill of goods by pseudo-fitness experts about the pitfalls of strength training (mostly women). We've all heard the myths:
"lifting weights will make me bulky"
"low weight, high reps"
"you only need to do cardio 3-4 times a week"
As a fitness professional and someone who has not only changed my own body, but those of countless clients, I'm here to tell you to PICK UP THE WEIGHT!
I'll even give you 8 reasons why lifting weights is good for you:
1. Building muscle is the only way to permanently increase your metabolism. Muscle is an active tissue; the more muscle you have, the more calories you burn.
2. You burn more calories. Your body will be burning calories for up toe 24 hours post-workout. There's a great article about that here.
3. Women do not get bulky from lifting weights. When you lose fat and gain lean muscle, you appear thinner. Any perceived "bulk" comes from fat on top of the muscle. The more fat you lose, the more lean and fit you look.
4. Building muscle increases athletic performance. I love to run and am always telling those in my group that adding strength training to their running programs will make them better runners. Running great Hal Higdon promotes strength training in all his programs.
5. As we age, muscles deteriorate. Building more lean muscle will help slow the loss.
6. Muscle requires more calories, so you can get away with eating more. Just make sure to choose healthy, nutritious foods.
7. Building muscle prevents and fights osteoporosis.
8. Muscle helps burn more fat.
I hope this helps you on your quest for fitness and weight loss. If you'd like private coaching or additional information, please visit me on Facebook, Twitter or my nutrition website.
Yours in health,
Stephanie
She then asked me, "why am I lifting weights before walking on the treadmill?" Before I could even respond, she then asked, "if getting into my fat-burning zone on the treadmill is important, why am I lifting weights?"
Before I got frustrated with her since we had just spent 45 minutes together during her gym orientation, I told myself two things: 1) I have thrown so much information at this woman over the last 3 workouts that I can't possibly expect her to remember it all in one week. 2) I broke my cardinal rule about training clients - I forgot to mention the purpose of my methods.
Just like how I felt as a child when my mom used to say, "because I said so," my clients feel the same way when I don't explain the reasoning behind the plan. It's so much easier for most people to embrace a new way of thinking and a LIFESTYLE change if they know why it works. So, I'm going to address her to questions here.
"Why am I lifting weights before walking on the treadmill?"
The reasoning behind this is two-fold.
1. You need fuel to lift weights. Your body is an incredible machine that can do phenomenal things when fueled properly. Weight/strength training requires fuel. Eating carbohydrates 30 minutes before a strength workout will give you energy. Eat enough to sustain your activity. This looks different for everyone. I recommend fruit like apples or oranges 30 minutes prior to a workout. Depending on the intensity of your workout (time, exertion), you may need more to eat.
2. You don't enter your fat burning zone until about 30 minutes into your workout. Now don't get discouraged when you read this. Any movement you do during the day is good for you. It's good for your heart, your mind and stress management. You burn calories anytime you move. However, if your goal is to burn fat, you need to get into your fat burning zone.
So, if your weight routine takes you about 30 minutes, you've essentially burned off all the carbohydrates and sugar your body was storing for energy. Now, you're ready to enter your fat burning zone. Once here, the entire time you are at your target heart rate, you are burning the most fat. Essentially, the calories you are burning on the treadmill are coming from fat cells. We'll talk about your THR in another post.
"If getting into my fat burning zone is important, why am I lifting weights?"
For many years, people have been sold a bill of goods by pseudo-fitness experts about the pitfalls of strength training (mostly women). We've all heard the myths:
"lifting weights will make me bulky"
"low weight, high reps"
"you only need to do cardio 3-4 times a week"
As a fitness professional and someone who has not only changed my own body, but those of countless clients, I'm here to tell you to PICK UP THE WEIGHT!
I'll even give you 8 reasons why lifting weights is good for you:
1. Building muscle is the only way to permanently increase your metabolism. Muscle is an active tissue; the more muscle you have, the more calories you burn.
2. You burn more calories. Your body will be burning calories for up toe 24 hours post-workout. There's a great article about that here.
3. Women do not get bulky from lifting weights. When you lose fat and gain lean muscle, you appear thinner. Any perceived "bulk" comes from fat on top of the muscle. The more fat you lose, the more lean and fit you look.
4. Building muscle increases athletic performance. I love to run and am always telling those in my group that adding strength training to their running programs will make them better runners. Running great Hal Higdon promotes strength training in all his programs.
5. As we age, muscles deteriorate. Building more lean muscle will help slow the loss.
6. Muscle requires more calories, so you can get away with eating more. Just make sure to choose healthy, nutritious foods.
7. Building muscle prevents and fights osteoporosis.
8. Muscle helps burn more fat.
I hope this helps you on your quest for fitness and weight loss. If you'd like private coaching or additional information, please visit me on Facebook, Twitter or my nutrition website.
Yours in health,
Stephanie
Saturday, May 17, 2014
I'm so excited...it's finally here!!!
Ok, so I promise you that this blog will feature all kinds of information about exercise, wellness, nutrition and a healthy lifestyle. But I am so pumped up about this that I could barely sleep last night.
Remember in my last post when I told you I have nutritional supplements that will help you lose weight, find balance and improve your health? Well, you might want to pay attention.
SPX Nutrition is a company positioned for global expansion that is literally going to help millions of people win the battle with obesity, something that is near and dear to my heart. We currently have three products, including our flagship weight loss supplement, Nutri-Thin. I literally cannot keep this product in stock at my gym. I sold six bottles last week and gave out countless samples. I have a "wall of fame" at the gym with testimonials of people who have used Nutri-Thin to help them with their weight loss goals.
Now, before I go any further, as a personal trainer and someone who's battled with my weight for many years, NO SUPPLEMENT WILL HELP YOU LOSE WEIGHT IF YOU DO NOT MAKE LIFESTYLE CHANGES. It is just that, a supplement that will aid you in reaching your goals and make it easier when you're doing the right things. Just these last two weeks, I've really been working hard to get through a plateau and Nutri-Thin has helped me lose 6 lbs over 2 weeks. Pretty cool, huh?
In addition to this great product, we also have Nutri-Cleanse, an all-natural detox formula that will help relieve bloating, constipation and reduce toxins. A perfect addition to any weight loss plan. The third product is one I take everyday and have for the past 1.5 years. It's called Sea Veg and the only other place you can buy it (for more money) is through the company who makes it. SPX is the only online company that has it for the low price we sell it for. This is a sea plant-based, all-natural organic supplement that will take the place of your synthetic, lab-created, over-the-counter multivitamin. I'll do more explaining about this products in future posts, but I can honestly say they are all amazing and have helped me and many others.
Last thing, even more exciting than the products (maybe), is this amazing new 90-Day Weight Loss Challenge. Buy purchasing one product a month from SPX, you are eligible to participate in a challenge and SPX will PAY YOU CASH to lose weight! Yes you read that right. Cash.
Remember in my last post when I told you I have nutritional supplements that will help you lose weight, find balance and improve your health? Well, you might want to pay attention.
SPX Nutrition is a company positioned for global expansion that is literally going to help millions of people win the battle with obesity, something that is near and dear to my heart. We currently have three products, including our flagship weight loss supplement, Nutri-Thin. I literally cannot keep this product in stock at my gym. I sold six bottles last week and gave out countless samples. I have a "wall of fame" at the gym with testimonials of people who have used Nutri-Thin to help them with their weight loss goals.
Now, before I go any further, as a personal trainer and someone who's battled with my weight for many years, NO SUPPLEMENT WILL HELP YOU LOSE WEIGHT IF YOU DO NOT MAKE LIFESTYLE CHANGES. It is just that, a supplement that will aid you in reaching your goals and make it easier when you're doing the right things. Just these last two weeks, I've really been working hard to get through a plateau and Nutri-Thin has helped me lose 6 lbs over 2 weeks. Pretty cool, huh?
In addition to this great product, we also have Nutri-Cleanse, an all-natural detox formula that will help relieve bloating, constipation and reduce toxins. A perfect addition to any weight loss plan. The third product is one I take everyday and have for the past 1.5 years. It's called Sea Veg and the only other place you can buy it (for more money) is through the company who makes it. SPX is the only online company that has it for the low price we sell it for. This is a sea plant-based, all-natural organic supplement that will take the place of your synthetic, lab-created, over-the-counter multivitamin. I'll do more explaining about this products in future posts, but I can honestly say they are all amazing and have helped me and many others.
Last thing, even more exciting than the products (maybe), is this amazing new 90-Day Weight Loss Challenge. Buy purchasing one product a month from SPX, you are eligible to participate in a challenge and SPX will PAY YOU CASH to lose weight! Yes you read that right. Cash.
Now, you can't join the challenge until this Wednesday, but you can read more about it and the other products and ingredients by visiting my website.
As I said in my last post, we also have a private, online support group to offer you exercise tips, meal plan suggestions, recipes and coaching. You'll also get to meet others just like you who are trying to lose weight and get healthier.
Last thing, and this is really important. Do you know where 90% of weight loss starts? Between your ears.
Ok, I made up that statistic. But your mind is powerful. I do believe that the right mindset can help you achieve anything. I also believe that all people are perfect and beautiful just who they are, right now. But, I also know the health dangers that come along with obesity and an unhealthy lifestyle. By making changes, you can improve your health and lose weight.
That was me on the left, in the orange, two years ago in July 2012. I weighed 250 lbs, had high blood pressure, was borderline diabetic on Metformin, tired and unhappy. I wasn't ready to make a lifestyle change until I received medical advice from a doctor that shook me to your core. "Mrs. Lippincott, if you don't lose some weight and make changes in your lifestyle, you may not be able to get pregnant. And if you do become pregnant in this condition, you are at risk for gestational diabetes, preeclampsia and other issues. It would not be safe for you to have a baby right now."
Whatever your reason, your WHY, you have to be ready to embrace a new LIFE, a life of balance and moderation. I can help you in any way you'll let me. Visit my website, tweet me, follow me on Facebook. Just reach out. I want to help.
Yours in health,
Stephanie
Thursday, May 15, 2014
It's coming...are you ready?
Happy Thursday!
Have you heard? It's coming!
Have you heard? It's coming!
My business partner and I have been working on something so exciting that I cannot wait to share with the world...and I'll be able to tell you everything...tomorrow.
But for now, here's what I can tell you:
As a personal trainer, I coach, educate, train, support, counsel, listen and guide my clients to live their best life. So many people who come into my gym have tried it all; fad diets, fad products, you name it. We are essentially their last hope to lose the weight. Our gym, Positively Fit, provides a comfortable and family-like environment where people can be themselves and work on reaching their goals without feeling self-conscious or judged. Our members have essentially created their own "country club." They plan social outings and get-togethers. Everyone wants to be a part of something and very few people will ever succeed in weight loss and longterm weight management without a support network.
I have always been a proponent of living life with balance and in moderation. That applies to diet, exercise, relationships and work. However, in our busy lives, something is always out of balance and in my experience, many times that causes us to swing far to the left or right in one of the four areas I mentioned above.
Now, I would love to help you keep all these things in balance by welcoming you as a member of my fitness center, but many of you don't live in Jacksonville. That's ok. I can still help you.
What if there was a product and a support network online and via social media that could help you reach your goals, whatever they are?
Do you want to lose weight, balance out your system and cleanse it of toxins and "gunk" that keeps your body from healing itself, or maybe you just need to eat better but with being so busy, you're not getting all the nutrients you need.
I can help and that's what I'm so excited to share with you. Tomorrow our company, SPX Nutrition, will launch publicly. We're offering three products to start, Nutri-Thin, Nutri-Cleanse and Sea Veg.
Along with these three amazing, all-natural products that will supplement a clean and healthy lifestyle, SPX has a weight loss challenge that will PAY you to lose weight. The members at my gym are chomping at the bit. Not only will the products help them in their goals, but they'll be paid to get healthy. Awesome, right?
When you join the challenge, you'll have access to an EXCLUSIVE online weight loss support group (via Facebook) that will give you exercise tips, recipes and most of all, support from people just like you who are embarking on this incredible health journey.
Want to learn even more? Message me, comment on this post or send me an email. I'd love to answer any questions you have.
Stay tuned!!
Wednesday, May 14, 2014
Welcome to my Blog!
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Welcome to my blog! My dream for this site is to help you live your best life. My life has been transformed by fitness, better nutrition, spiritual wellness and belief in myself. I wish the same for you and want to help you reach your goals. Check out my welcome on my YouTube channel and check back often for new posts, fitness tips and workouts.
I'm a Certified Personal Trainer and Vice President of Positively Fit, an innovative personal training and fitness company. I'm also and Independent Professional with SPX Nutrition, a groundbreaking nutritional supplement company with an incredible business opportunity. I'll be writing about exercise, nutrition and how you can build your own business.
Welcome to My Page!
Yours in health,
Stephanie
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