Leave Kim Kardashian Alone!

Did I get your attention?  Let me clarify: I'm not a Kim K. fan.  However, I do think she is a beautiful and intelligent woman.  Building an empire on no talent?  That takes a brain!  But, I digress.  That's not the point of this post.

Leave Kim Kardashian alone!

Why, you ask?  She had a baby four days ago;  a beautiful boy named Saint West (I'm embarrassed I know that). After FOUR days, the media is already circling like sharks after blood in the water: WHEN WILL SHE LOSE THE BABY WEIGHT?

It's been FOUR FREAKING DAYS!! 

Photo of Kim from her Instagram account on the day she gave birth.

In case you didn't know, she should be focused on bonding with her baby, nursing, sleeping (haha), snuggling and just enjoying her little miracle (all babies are blessings).  Yet, the media is salivating over the photos of her post-pregnancy figure and speculating when (or if) she'll be able to slim down.  They are comparing this pregnancy to her last one; commenting on how much weight she gained with baby Saint as compared to baby North.  

Are you kidding me????

According to the March of Dimes, the leading authority on maternal and infant health, new moms should focus on healthy eating and adequate sleep postpartum.  They also recommend to follow the advice of your physician before beginning an exercise program.  Additionally, if you're breastfeeding, your nutrition is twice as important.  Now, I don't know Kim K's plans on breastfeeding, but right now, just like every other new mom, she should  be focused on self care and baby bonding, not throwing herself into extreme dieting and frantic exercise.

Quoted directly from the March of Dimes website:

Many of today's Hollywood moms get back to their original figure in record time. When you see how great they look, you may feel pressure to drop the baby weight quickly. But it's not a race to the skinny jeans. Focus on living a healthy lifestyle, and the rest will fall into place.

Exactly my thoughts! Listen up ladies, I'm going to get real specific here:

A healthy of lifestyle of balance is your best strategy for long term weight management. Additionally, it's not all about the scale.  Your body fat percentage, how you feel, measurements, blood pressure, resting heart rate and blood sugar are all great ways to measure progress with any program, whether your goal is to lose or gain (muscle, fat, strength).

You heard it straight from a certified personal trainer with a long roster of healthy and happy clients: focus on balance and everything will take care of itself.  

Additionally, loving your post-baby body, no matter how it looks, is very important.  It's going to look and feel different.  But, you carried life and that is a miracle.  Rejoice! Thank God for your baby.  Don't dwell on the superficial.  Just focus on taking care of that baby and yourself.  As a woman who has struggled with fertility, I would trade all my workouts, runs and deadlift sessions to hold a healthy baby in my arms.  Embrace your body.  Love yourself.  Don't stress out over the pounds and don't shame or pass judgement on other women.  We need to lift one another up and encourage each other.  Be kind, and you can start by telling the haters and nosy reporters to LEAVE KIM KARDASHIAN ALONE!

Yours in health,
Coach Steph

So what's the big deal with HIIT?

Whether you're new to fitness or not, you've probably heard the word HIIT (High Intensity Interval Training) thrown around a lot lately.

So what's the big deal with HIIT?

As a personal trainer, I use it to effectively and efficiently help clients shed body fat, build lean muscle and increase cardiovascular and muscle endurance.  My clients love it because it cuts down on the amount of time they have to work in the gym.

So, what is HIIT?

HIIT is essentially short bursts of intense exercise followed by periods of short or active rest that help clients burn fat and build lean muscle in less time than traditional strength or cardio programs.   When performed effectively, it creates an afterburn effect that can help burn fat for up to 24 hours post-workout. The key is EFFECTIVELY.  You must do the exercise with as much intensity as possible to have the best outcomes.

Three reasons why I love HIIT:

1.  Revs your metabolism - EPOC (exercise oxygen consumption) which can help your body burn fat when you're done exercising for a 24-48 hour metabolism boost

2. Fast and efficient - my fitness center is in the middle of a busy office park.  My biggest group personal training class is my 30-minute Express Group Circuit class because I leverage HIIT to give people the best workout in the shortest amount of time.  My clients leave sweaty, exhausted and get results.

3.  No equipment needed - HIIT can be done with or without weights or bands.  Your bodyweight is all you need for push-ups, squats, lunges, high knees, jumping jacks, sprints and a variety of other exercises that can be repeated for efficiency and time.

Ready to try HIIT?  Here's a beginner workout:

Need more advanced workouts or just don't know where to start?  I offer private coaching.  Please reach out to me here or through social media.  I'd love to connect!

Yours in health,

Coach Steph

Shift Your Thinking

I talk a lot in my blog and on my Facebook page about embracing a new mindset.  The old days of only being concerned about weight loss are gone.  It's time to shift your thinking.

I believe that all women are beautiful.  I believe that God created us to be so much more than attractive beings for men or others to ogle.  In my opinion, true beauty comes from a) knowing who you are b) embracing your flaws and c) living your purpose.

When we focus solely on the number on the scale, the size of our jeans and the space we take up, we are truly limiting our possibilities.  Frankly, it's exhausting worrying about things like, "am I thin enough? Am I pretty enough?  Will people judge me if I don't look a certain way?"

My pastor at church said something really profound a couple of weeks ago in a sermon.  "Who told you that?  Who told you that you weren't good enough?"

It's so simple, yet so true.  Who set these unreachable standards?  Who gets to decide what's "in or out?" All throughout history, the standard of beauty for women has changed.  But the truest standard of beauty that will never go out of style is one that is ordained by God.  He created you: perfect, beautiful, amazing YOU!

The truth is, when you are secure in who you are and the God who created you to live His purpose for your life, you don't give a flip about what others have to say.  That's the enemy talking.  Don't let him into your thoughts.  Shift your thinking.  

I know all of this is easier said than done. I'm a work in progress when it comes to my thoughts and how they influence my thinking and actions.  

So, as I stated above, when you know WHO you are (I'm fearfully and wonderfully made Psalm 139:14) and you are LIVING your purpose, it becomes easier to EMBRACE your flaws, which is the biggest step in accepting your body and starting to shift your thinking.

Surround yourself with positive people who lift you up and encourage you. Maybe it's time to do a friend-detox.  

Speak kindly about yourself. People laugh when I tell them to speak aloud positive affirmations about their body in the mirror.  But, thoughts become things and the more you outwardly speak positively about your body, the more your mind will follow suit. 

Exercise and eat well because it makes you feel good.  The weight loss and aesthetic improvements will come.  Look, there's nothing wrong with wanting to lose a few pounds or feel better in your clothes.  But I'm telling you, when you focus on improving the health of your body rather than punishing it, making better choices becomes easier and the weight loss will happen.

Love your body the way it is right now.  Don't wait for it to be thinner, leaner or more muscled.  Find things you love about your body and embrace your flaws.  Speaking from experience, no matter how "lean" you get, you will always find things about your appearance that you wish you could change.  Focus on the positive.

If you need some accountability or don't know where to start your journey, I'd love to help.

xoxo, 
Coach Steph

Follow me on Facebook, Instagram and Twitter for motivation, tips and humor.  Reach out to me privately if you're ready to shift your thinking.  

Where do I start?

Congratulations! You've decided to start a fitness/eating/healthier living program.  But you're probably asking yourself, "Where do I start?"

"Where do I start" is the number one question I get as a personal trainer and coach.  Here's a few tips to get you started.

1. What are your goals?
Why are you doing this?  What do you hope to accomplish?  Having a clear vision of your goals is important.

2. What will happen when you reach your goal?
You have a clear goal - great!  What will happen when you get there?  The number one reason people gain weight back after reaching a goal is because they didn't think about the 'after.' What would happen when you met the goal?  Remember, this is the rest of your life.  Don't be shortsighted.

3.  Start small.
Small, consistent habit changes that you can adhere to are the keys to longterm success.  Focus on one habit at a time.  If you don't eat breakfast, work on eating breakfast everyday until that becomes normal for you.  Some habits will take less time to achieve than other.

4.  Celebrate the small victories.
You passed on seconds at dinner because you were satisfied and didn't need anymore food.  Pat yourself on the back!
You did 10 push-ups in a row. Last week you could only do 8.  Celebrate!
You packed your lunch every day for work and felt good about it.  Great job!
Whatever it is that makes you proud for continuing on this journey, celebrate it.  Remember, consistently doing the right things add up to big results.

5.  Create a support network.
Tell people you love and trust what you are doing.  Tell them you need their support when you want to quit.  Tell them to remind you of your goals.  Having the right support will make all the difference.

6.  Keep the negative nellies at an arm's length.
Change is hard.  Sometimes it's even harder for the people in our lives than it is for us. When you decide to make a change in your lifestyle, some people in your life may become negative or downright mean.  Your desire to change is highlighting their decision not to.  That's ok.  Just protect yourself.  Your support network will help you.

7.  Create a mindset of success.
You can do this.  You are worth it.  You are enough. You're doing this for you.  Repeat these things every day in the mirror.  Say them until you believe them.

8.  Get professional help.
There are a lot of trainers and health professionals who are in the business of helping people get healthier.  Do your research.   Ask for referrals.  Interview them.  They are a part of your team and you need to be comfortable opening up and being honest with them so they can help you.  All trainers, nutritionists, dietitians, physicians and health coaches are not created equal.  A true professional will have no problem complying with your need to gather information before you make a decision.

9.  Make a decision.
Your gut is usually right.  If your gut tells you that your trainer, coach, nutritionist, etc is a good fit for you, then go with that.  Do your research, but trust your intuition.

10.  Love yourself.
Self worth and self esteem start at the core with loving who you are, right now, whatever you look or feel like.  If you think losing weight or getting more fit will make someone else like you or love you more, you're wrong.  Loving you, flaws (we all have them) and all is the key to happiness.  When you love you, everything else falls into place.  Love yourself enough to take care of your temple.  It's the only place you have to live.

Reach out if you need more help.

xoxo,
Coach Steph

Comparison is the Thief of Joy

Teddy Roosevelt was a pretty smart guy.  "Comparison is the thief of joy." I feel like this applies to so many areas of our lives.  Specifically, I'm going to speak to fitness and weight loss.

I coached a personal training client yesterday on this topic.  She was finishing her post-workout cardio and cooling down on the treadmill when she asked me, "so how much progress should I be seeing right now?"

This is such a loaded question and I HATE IT!

Do you know why I hate it?  Because no two people are the same.  Because no two bodies metabolize food the same way.  Because no two bodies respond to exercise and weights the same way.  Get the idea?

Comparison is dangerous.  It can take you down a scary path where you start to look at your life and someone else's and decide that their life is better or easier.

When you compare your fitness progress to someone else's, you can take yourself out of the game or delay your success.

I know it's tough not to compare; when you see those amazing 'before and after' ads for weight loss. My company even has a weight loss challenge and we use testimonials to show people what's possible.  That's the key, though.  Be inspired by other people's success.  Don't compare.

Honestly, shows like 'The Biggest Loser' or 'Extreme Weight Loss' don't help either.  Those people are in completely controlled environments with expert help 24/7.  That's just not reality.  Most of those people go home and gain the weight back because they didn't gradually learn how to adopt a new lifestyle.

How can you overcome the desire to compare?  Track your progress! Not just your weight and measurements.

• Take photos - Progress photos, wearing the same clothes, in the same pose at the same time every week.  Put the photos side-by-side.  You'll start to see changes.
• Celebrate the NSVs - Non-scale victories.  How do your clothes fit?  Can you do something you couldn't do when you first started?  Has your health improved? I always recommend clients do a physical inventory when they first start.  What hurts?  What is physically hard to do? What are you unable to do because of your physical condition?  Revisit that list every 4-6 weeks and track your progress that way.
• Track your vital signs - Record your resting heart rate and blood pressure when you first start.  Check them every 4 weeks.  When they improve, that means you are getting healthier.  Yay for you!

These are just a few ways to show yourself that your exercise and healthy eating plan are working.  Be kind to yourself.  Change takes time.  How long had you been eating unhealthy food?  How long did it take you to gain the weight?  It's going to take a while for your body to reset and return to its home state, its homeostasis.  Do you know what homeostasis means?  When internal conditions remain relatively stable and constant. That's balance. When your body is balanced, you will be able to lose or maintain your weight.  

Need some help?  More accountability?  Someone to just listen? I'm here.  Reach out.  I'd love to chat.

Check out YouTube for my video summary on this topic.

xoxo,

Coach Steph

Energy: The Chicken and The Egg of Fitness

I hear it all the time as a personal trainer from prospective clients, "I just don't have the energy to workout." My response every time is, "exercise gives you more energy." Client replies, "But how am I supposed to get the energy to workout and get started?"

What came first: the chicken or the egg?  

You need energy to workout, but how do you workout with no energy?

Most of know we need to exercise on a regular basis, not just for weight loss, but for improved health and to strengthen our cardiovascular system.  Cardiovascular disease is the number one cause of death in the U.S, and the American Heart Association recommends 150 minutes a week of moderate cardiovascular activity or 75 minutes of vigorous activity, or a combination of both.  That's only 25 minutes a day, 6 days a week of moderate exercise: bike riding, walk/jogging, circuit training, HIIT training, etc.

First, let's understand how exercise gives you energy.

According to the Mayo Clinic, "exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores."  Makes sense, right?

But, what if it's a struggle for you to find any more energy to start a fitness program?  You know you need to exercise, but between work, school, the kids, volunteer activities, your spouse, etc, you are wiped.

Here's a few tips to help get you started:

1. Start small - don't go into fitness 'all or nothing.' Pick something you can do for 10-15 minutes a day.  A walk, a bike ride, etc.  This doesn't have to happen in a gym.  I live in Florida where it's almost impossible to exercise outside in the summer unless you get up really early.  But, if you can make it work, do it.  

2.  Make a date with yourself - I put my workouts in my calendar. Monday, Wednesday and Friday are circuit training days.  Tuesday and Thursday are straight cardio. Saturday is a run or a boot camp.  Sunday is rest (or maybe shopping LOL).  Walking around Target does not feel like exercise to me!  Making an appointment signifies that fitness is an important part of your day. You schedule doctor appointments, activities for your kids and many other things.  Make fitness a priority, no matter how little time you have.

3.  Pick a schedule you look forward to - remember earlier I said to start small?  Start out with two days a week of an activity that a) gets your heart rate up and b)that you enjoy.  A good rule of thumb is that if you can hold a conversation without pausing for breath, you need to work a little harder.  Slowly build up to 6 days a week of moderate activity for 25 minutes.  It might take you 3 months.  Keep going.  You're improving your health and heart function.

4. Let go of comparison - President Teddy Roosevelt famously said, "comparison is the thief of joy." Teddy was a smart guy.  Do the best you can do, right where you are at this moment, with what you have today.  Someone will always be "better" than you: thinner, more fit, prettier, better at time management, etc.  Just do you.  You are awesome.

5. Any exercise is better than none at all - if you planned to do 30 minutes on the elliptical at the gym, but your boss held you at the end of the day for a project and now you only have 10 minutes before having to pick up your kids at daycare, than do your best work in 10 minutes.  Always have a back up plan.  Here's a quick, 10 minute total body workout that will rev your heart rate and boost your body's fat burning abilities:

30 seconds of jumping jacks
10 bodyweight squats
30 seconds of high knees
5 push-ups (modified or regular)
30 seconds of squat jumps
15 crunches
30 seconds of simulated jump rope
5 walking lunges 
30 seconds running in place
-Repeat as many times as you can in 10 minutes

6.  You are worth it - I know it's tough.  You have a lot of responsibilities. But trust me, you will be a better caretaker and provider for all the important people in your life when you carve out 30 minutes for yourself.  

One more thing...if you still find yourself needing a boost, please message me.  We can talk privately.  I offer free phone consultations to help you get started on your journey.

I was NEVER a supplement person, other than the occasional protein powder after a heavy strength workout. Then, I found SPX Nutri-Thin.  It helped me lose an additional 18 lbs and kick my coffee habit (even though I get up at 4 a.m.)  It gives me energy all day without the jitters. It's all-natural, organic and full of B vitamins.  I take it every day, as does my husband and many of my personal training clients.  If you'd like to hear more about it, please visit getspx.com.  

Hope this info helps you.  Now, get moving!

xoxo,
Coach Stephanie

Smoothie for breakfast? Make it filling!

One of the first questions I get asked as a trainer from new clients is, "what do I eat?" My answer (insert sarcasm), "FOOD!" Just kidding.  Kind of.  

Remember that food is fuel for your body and activity.  It sustains you and gives you energy to do all the activities life has to offer.  Don't make food the enemy or let it become and obsession.  

Think about it this way.  Your car requires gasoline to go.  How far can you get with the wrong grade of gas or with none at all?  You can't. 

Your body is an amazing machine that requires proper nutrition to function at its peak performance.  The best advice I can give you is that when you eat food in its most whole form, i.e. the way it came into the world/least processed, the better nutrition it will provide to your body.  

Getting started on a path to better eating is not easy.  I always recommend to not try to make drastic changes all at once.  If your goal is to start eating breakfast, do that for 21 days and it will become a habit.  If you go too long between meals, set a timer to remind you to eat a serving of almonds or have a cup of yogurt (preferably plain greek yogurt with your own fruit).  It is about the habits that we create that will help us transform our eating longterm (lifestyle change). 

As always, if you need individual help or coaching to make these changes, please reach out to me here through my blog or Facebook.  

My favorite smoothie recipe:
Blend the following ingredients until smooth. I like to freeze the blueberries because they act as the "ice."

8 oz coconut water
1 tbsp organic, unrefined coconut oil
1 tbsp flax seeds
1/2 c strawberries
1/2 c blueberries
1 c kale

This recipe will give you a meal replacement (meals should ideally be between 300-400 calories, depending on your individual caloric needs).

Speak Kindly, Think Positively, Breathe In, Breathe Out, Move On

When I think back about how I felt nearly 3 years ago, I get emotional.  I was tired all the time (tired doesn't even BEGIN to describe the fatigue I endured).  I got sick a lot.  None of my clothes fit.  I was uncomfortable.  I was not "fat and happy." I was overweight and miserable.  

Every day I have to make a conscious choice to move my body, choose foods that give my body the nutrition and fuel it needs and be kind to my mind.  

I did a hard workout on Wednesday with my trainer (even trainers have trainers), and I was beating myself up for not being as "in-shape" as I thought I "should" be.  And then I had a flashback to 3 years ago and remembering not being able to get into my 4x4 Jeep because I couldn't lift my bodyweight into the vehicle.  I then smiled because I just did 25 minutes of 40/20 HIIT Training (circuit intervals with weights), something I never would have been able to do 3 years ago.  I also looked in the mirror and reminded myself that I just ran a 15k 3 weeks ago.  My body can do amazing things.

My point to all of this is you have to be kind to yourself.  Don't compare your progress to anyone else's.  There will be days you don't feel worthy. Just remember your WHY.  WHY are you getting healthier?  WHY are you exercising?  WHY are you choosing more nutritious foods?  Whatever your reasons, just take a minute, inhale, exhale and speak kindly to your body and your mind.  

This is a tough journey. Probably the hardest thing I've ever done, and maybe that you'll ever do.  But it is worth it.  I believe in each and every one of you.  Believe in yourself.  

How can I help you reach your goals?

Yours in health,
Coach Steph xoxo

Why You Have to Set Mini Goals

I just finished my weekly Skype call with one of my SPX clients (we'll call her Amy). Amy told me she had good news and bad news to report. I asked for the good news first. She said that she went to the gym 2x this week. (Amy HATES the gym and has anxiety about working out in public due to her insecurities with her body.) I was so proud! Then she said, "but I didn't really do much..." 

I stopped her right there. Anytime you make time for exercise, CELEBRATE! Going from a sedentary lifestyle to a regular exercise routine takes time. It will not happen overnight.

Make a list of all the things you want to do to live a healthier lifestyle. As you accomplish each one (an accomplishment is doing it on a regular basis, most of the time), cross it off your list. So if you make it to the gym 2x/week for 3 weeks, cross it off your list. You are now a regular exerciser!

You have to set mini goals or else your end goal will seem to big to reach. How do you eat an elephant? One bite at a time. How do you fully transform your lifestyle, one mini-goal at a time.

Be well! What do you want to celebrate?

Yours in Health,

Coach Steph

The Power of Sleep

A new study by the University of Colorado raises awareness about the role of sleep in health. NPR reported that people who slept for only 5 hours a night ate more than when they slept for 9 hours, and The New York Times announced that “losing just a few hours of sleep a few nights in a row can lead to almost immediate weight gain.”

My top tips for getting better and more sleep:

1. Make your bedroom your sanctuary. Only use your bed for sleeping or reading a REAL book, not an electronic book. Your body needs to know that when it lays in bed it's going to sleep or...we won't go there LOL!

2. Turn off all electronic devices one hour before bed. TVs, tablets, e-readers, cell phones, etc all emit a blue light that keeps the brain awake. Do you really need to check your email or Facebook again?

3. Create a bedtime routine. Just like when you were a kid, create a routine that prepares your body for rest. Mine looks like this: I drop the thermostat one hour before bed. Then, I take a bath with lavender oil and warm but not super hot water. Then I do all my personal hygiene care before I let all the steam out of the bathroom. Last, I only use a soft light in the room while reading a quick chapter of a calming book (no murder mysteries or thrillers). I start this all about 9 p.m. and by 10 I'm out like a light. I get up at 5-6 a.m. every day so my sleep schedule is very important in order for me to be productive each day.

4. If you want to start going to bed earlier, go to bed 15 minutes earlier each night until you reach the time you want to sleep.

I know we're all busy, but sleep is when your body heals itself and prepares for the next day. You'll be able to be so much more productive if you're well rested. Here's a great article from webmd.com as well. Happy sleeping!

Yours in Health,

Coach Steph

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My Name is Stephanie, and I Overeat...

Even coaches and trainers have "off" days.  I have maintained a 60 lb weight loss for almost two years.  I'm a runner and currently training for my second 15k.  I love to bench press, squat and dead lift. I am a certified personal trainer and gym owner with a long roster of happy clients.  And I'm an overeater.


Yep, you read that right.  For reasons that have nothing to do with hunger or properly fueling my body, I sometimes overeat.  Because the food tastes good.  Because overeating is familiar and comforting to me.

I'm not sure I'll ever "outgrow" this, but I am conscious of it.  I don't beat myself up, but I do acknowledge when it happens.  And then do you know what I do?

I move on.

Tomorrow is a new day with new food choices, new chances to work out and new experiences.  My overeating does not define me, but it does play a part in my journey. Without acknowledging when it happens, I'm doomed to fall back into overeating cycles.

Awareness is very powerful.  Being aware of your patterns and habits is the only way to break them (if necessary) and form healthy ones.  The key to a life of balance is awareness and self-love.  Don't beat yourself up over a meal or a whole day of food choices that are not congruent with your goals.  Recognize when it happens, AND MOVE ON.

xoxo,
Coach Steph