HOPE Part VI: Putting my agenda on the shelf

It's funny how God weaves this masterpiece we call life.  This blog series has chronicled a part of my spiritual journey.  It all started with me saying yes to God; yes to a whisper in the quiet. Yes to the voice that now speaks so clearly I don't know how I went so long without listening.  Please read on for the final installment of this series.

HOPE Part VI: Putting my agenda on the shelf

Through all the heartache I have been through, the miscarriages, tears, anger, fear and frustration, it was all for this desire to be a mother; a desire God planted in my heart. Romans 40:3 NIV says, "He put a new song in my mouth, a hymn of praise to our God. Many will see and fear the Lord and put their trust in him."

God made me a mother.  I have felt lost, alone and aimless on this journey.  God knew I needed someone to clarify his path for me; to explain the new "song" and desire of my heart. He sent me a friend. Her name is Brittany.

I decided once again to start tracking my menstrual cycles, thinking maybe now that I had lost all this weight and had my blood sugar under control that a baby was possible.  I downloaded an app to keep track of all the pertinent information.  Brittany and I met through an online message board attached to the app for women trying to conceive.  I was looking for a "cycle buddy" who was health-conscious and fit. We matched up and instantly became friends.  We rode the "trying to conceive" rollercoaster.  She was a newlywed.  I had just celebrated my 7th wedding anniversary.  We bonded over daily discussions about nutrition, exercise and husbands.  We texted every day.  We consoled one another monthly as the pregnancy tests came back negative. She was a light in the dark; a confidant other than God who understood my plight.  I was a safe place for her and continually had hope that she would conceive.

After nearly a year, Brittany was losing hope.  I continued to encourage her, pray for her and speak life over her.  And then it happened.  She got the good news!  I was so happy for her. She couldn't believe it. And then once again, I was alone.  The relationship changed.  It was bound to happen. We tried to carry on as normal.  The texts became a little less frequent.  I asked questions about her life and days. She did the same.

Then one day I heard God's voice very clear.  He told me to go to the baby shower. "What? Are you serious?" I literally asked that aloud to God during prayer and devotion one morning.  But the voice was clear.  So, I asked Brittany if I could be included on the guest list, and of course she said yes.  I had never met this person or her husband, but they invited me to come stay in their home.  I was not scared at all. I knew God had ordained this relationship, and I was excited to meet my friend for the first time and support her through this amazing life moment.  But, to say that my heart was not scared would be a lie.

I was still struggling with my lack of pregnancy and motherhood.  I prayed to God to help me put on a brave face and be genuinely happy for my friend. This was all about her. But God had my heart wrapped in his loving embrace.  Below is my journal entry after my first night in their home before the baby shower that afternoon. I have never shared this with anyone.

April 23, 2016 - I woke up this morning to the sun shining through my window.  The birds are chirping. What a glorious alarm clock. Thank you, God! Genesis 1:20 - And God said, "Let the water teem with living creatures, and let birds fly above the earth across the vault of the sky." Such a heavenly reminder of God's love for me. I am where I'm supposed to be. I feel the embrace of my heavenly father.   

Brittany and I at her baby shower.

Lord, I pray for Shawn and Brittany as they prepare to become parents.  I pray for their marriage. Hebrews 13:21 [may God] equip you with everything good for doing his will, and may he work in us what is pleasing to him, through Jesus Christ, to whom be glory forever and ever. Amen.

God gave me the perfect scripture today.  He is so good. Thank you.  I could not have imagined that trying desperately to have a baby would lead me here. 

That morning I worshipped in the privacy of my guest bedroom.  I cried, I prayed, I praised.  God brought me so much peace.  The trip was amazing. It solidified a lifelong friendship. It brought me closure. That weekend, I put my agenda on the shelf, and I stepped into God's plan for motherhood.

Epilogue:
One month after returning from that visit, my husband and I enrolled in a class to prepare us to adopt a child from the foster care system.  God had been speaking to us about this decision for months.  We now walk boldly into the future.  As of right now, we are waiting for certification from the state.  We pray, in God's perfect timing, that our child will be in our home, and our family, soon.  

Thank you for following my series and allowing me to share God's awesomeness with you. I pray you are encouraged. Please stay in touch! I hope you'll return for more posts about Freedom, Faith and Fitness!

I also want to speak personally to you, the reader; the one who this resonates with.  The one whose story is similar.  The one who's lost babies.  The one who's never been able to conceive.  The one who wants more children.  The one who's your sister, daughter, wife, mother or friend. If this spoke to you in any way, I want to say something very specific: God sees you. He hears you.  He knows you're struggling, hurting, frustrated, angry, bewildered and sad. I'm here to tell you that God cares for you, he loves you, and he is for you. Whatever road you've walked that led you here to read this blog, there is a God big enough to handle all your burdens.  I'm praying for you tonight.

Blessings,
Coach Steph

Top 7 Tips for Weight Loss

I've maintained a 75 lb. weight loss for nearly four years.  These are my top 7 tips for weight loss.

1. Eat every 3-4 hours
While the science isn't exact, this works because it keeps blood sugar stable.  Not only does it keep the body fueled for activity, it also prevents simple carbohydrate binges, which happen when you go too long without eating and your body craves the simplest form of sugar it can get. 

2. Eat food in its whole form.
You've probably heard about shopping the perimeter of the grocery store.  In addition to that, beans, nuts, whole grains and essential oils (olive and coconut) are key components of a balanced nutrition plan. Fruit, vegetables and lean protein are the basis of any healthy diet.

3. Do exercise you enjoy.
Forget the latest exercise craze.  Do what you love!  As you start to do physical activity on a regular basis, you can explore a more well-rounded exercise plan.  So, if you love to walk, get moving! 

4. Drink water.
Simple enough, right?  Did you know that most people need half of their entire body weight in ounces of water per day?  Depending on your activity level and how much you sweat, a good place to start is to take your body weight and divide it in half.  That's how many ounces of water you should drink a day. 

5. Find what works for you.
There are a lot of great nutrition programs out there.  Find one that speaks to you, that supports your goals and lifestyle, and start there.  A little bit of structure goes a long way. Educating yourself about nutrition is the best way to ensure success in the long run. 

6.  When in doubt, hire a pro.
Don't wait until you've tried everything.  If you're serious about weight loss and improving your health, seek the services of a certified nutritionist and certified personal trainer.  Your physician is a great place to start for help with a nutritionist.  Look for a CPT with a national certification: NASM, ACE, ACSM or NSCA. Ask questions before you hire and make a financial commitment.  A professional should have no problem answering questions about their qualifications or experience.  

7. Take the focus off of weight loss.
Wait, did she just say that?  Yes.  Focus on healthy habit changes.  Weight loss is a byproduct of healthy and balanced living.  Fix your habits.  The weight loss will follow.

HOPE Part IV: Trust Me

Have you ever prayed so hard for something and get it, only to realize that it was just a resting point on your journey?  Life is a continuum. Each day flows into the next. Every decision we make, even the smallest ones, make a path for us through life. Sometimes the road is winding, straight, or circles. Sometimes we fall in a hole or valley before reaching the mountain top.

I know this is a fitness blog, and you probably landed here looking for motivation, fitness tips or advice.  I promise I will continue those topics, but my story, my testimony, needs to be told.  I had a mentor once tell me to never spend time with people who don't value you. Don't waste your energy trying to convince someone to 'get you.' They either will or they won't.  The people who get you want to hear what you have to say.  So, my goal is that my story will help you 'get' me and that you might be inspired or motivated to keep going on whatever journey you're on; to have HOPE.

Please read on for the next installment in my blog series HOPE Part IV: Trust Me

Hebrews 13:21 tells us that God will equip us to do his will.  Being equipped comes in a lot of forms. Sometimes it's an academic education, and sometimes it's life.  A close friend recently told me that the most powerful testimonies come from a person who lived through pain and came out on the other side, giving God all the glory and praise.

I thought that when I left my corporate job to go into business co-ownership that I would stay in that business forever.  I could see myself running and growing that business for many years.  I never imagined God would use that business to prepare and equip me for my true calling: to serve women through fitness and help them find freedom in Jesus.  If you're a follower of Jesus Christ, your whole mission in the Kingdom is to share the gospel.  It's really simple when you break it down. The Bible tells us that everything we do is to bring people to a relationship with Jesus.  While I knew that, I didn't know how that applied to my life.  I mean, you have to work to earn a living.

Every day is an opportunity to serve others.  Through kindness, through good works and through words. And sometimes, when you've served first not seeking to be served, opportunities to witness happen.  More and more, day by day, I was getting to pray for people and to hear their stories and struggles.

For three years, I threw myself into fitness.  I learned all I could about the business from an amazing mentor and friend.  She taught me everything she knew, which was a lot! I never imagined that me, someone who had struggled with her weight and self-worth her whole life, could be a fitness professional, but it was happening! I became a certified trainer and quickly started serving clients who wanted what I had to teach them.

I thrived on the busyness, on the grind of the fitness business, until I burned out.  It hit me like a ton of bricks one day.  I had been listening to God, as he pushed me to lead a fitness small group through my church.  I had been resisting leading a group, letting the enemy tell me I wasn't good enough.  I finally gave in and after our first group meeting, I felt God tugging on my heart.  During my personal devotional time with God, he was speaking to me to leave my business.  I asked how and why.  He simply said, "Trust me."

Now, I used to be one of those people who didn't understand when others said the Lord was speaking to them.  But as I grew closer in my walk with God, I learned to be still and listen, and I was craving his voice.  I kept praying over how and when to leave my business and God told me it would be ok and that he needed me to serve women in a much deeper way.  I had no idea what that meant, but I trusted God.

The best thing about listening to the Holy Spirit is that IT'S NEVER WRONG! God's voice is always true.  So, here I was, about to leave the business that I had invested everything in, money and time, with no clear direction about what the future would hold, except the words, "trust me."  And I did, and have never looked back.

Please join me next time for the next part of my HOPE series.

Healthier breakfast alternative for your meat and potatoes man

What do you do when you're trying to eat healthy and prepare clean meals for your family and your husband and only wants meat and potatoes?  If your significant other is like mine, he's not going to drink a smoothie or eat an egg white omelette! So, instead of trying to change him, I just try to prepare the healthiest version of foods that he loves. 

This is my recipe for an alternative to him swinging through the drive-through and getting a breakfast sandwich every day because he wants a hot meal.  I don't get up early to make him one, and these can be stored in Ziploc bags and reheated for grab and go.

Healthy breakfast alternative for your meat and potatoes man

Drop biscuits:

4 1/2 c Bisquick all-purpose baking mix

1 1/3 c skim milk or plain almond milk 

1 c shredded cheese

1 lb all natural pork or turkey sausage (I get our pork from the farmers market, and it's farm-to-table.  No nitrates, fillers, hormones or antibiotics. I used turkey sausage for a long time. Just read your labels so that you're not giving something that's full of preservatives)

Preheat your oven to 450 degrees and grease a cookie sheet with butter or cooking spray.

Mix the Bisquick and milk in a large bowl, then fold in the cheese. Add browned sausage (cook it first) until all is mixed evenly. 

Use a serving spoon or a cookie baller (one size up from a melon baller. Pampered chef has a good one if you're looking) to drop the biscuits onto your greased cookie sheet. I do 4 to a row so I can bake 16 at a time. Bake for 10 minutes and let them cool on a baker's rack or paper towels.  

Once cooled, I package them into sandwich bags for easy serving. My husband eats three at a time, but you can figure out what you need. One batch makes 30-32 biscuits depending on how you measure them. This gets us a little over a week of breakfast.  To reheat, wrap the biscuits in a damp paper towel for about 20 seconds. 

Lower in fat, preservatives and calories than any biscuit from any fast food restaurant and much cheaper. All the ingredients cost us about $5 for 8-9 meals! Your man will be eating something  yummy, semi-healthy,  and you can feel good about what he's eating and not spending at the drive-through.  I love feeding yummy food to my family,  and I know he appreciates the little bit of effort that I put into making sure that he gets a hot breakfast in the morning. Happy baking! 

HOPE Part I

Did you ever want something so badly that you would stop at nothing to get it?  Whether it is a material thing, a relationship or something intangible (i.e. peace, freedom), we all have goals, dreams and visions of our future.

I was baptized as a baby, but I have been seeking God all my life.  I really started to pursue a relationship with Jesus in my early 20s, when a lot of young women and men are searching to find who they are. One scripture that I have always clung to, whether I was walking closely with the Lord or bumbling my way through life, hanging on by a thread, was Jeremiah 29:11.

It has become my family's scripture, the one my husband and I pray out loud, in the quiet, together and alone.  It really sums up what we all need to make it in this crazy world: HOPE. Placing my trust in God to guide me and help me navigate life was the best decision I ever made.  It doesn't make things perfect, but it makes life enjoyable. 

This scripture has a particular place in my heart as it relates to my hopes and dreams to become a mother.  In the 'About Me' section of my blog, I talk a little about my road to motherhood because it was the catalyst for a lot of big changes in my life.  The news of my health troubles and infertility led to me making big changes in my life spiritually, physically, mentally and emotionally. The greatest joy to come out of my journey to motherhood has been my relationship with Jesus.  

I'm going to unfold a story to you over the next few months.  It is a story of grief, brokenness, heartache, trust, redemption, love, friendship and of course, HOPE.  I pray you will follow my blog as I share a very personal but important story, one that changed the course of my entire life and led me to a place I hope each and every one of you finds.  

My greatest wish for you is that you find your purpose and embrace the man or woman God created you to be, for you to have hope and a future.

Yours in health,

Coach Steph

What does healthy mean?

To many of you, this may not mean much.  But these numbers have helped me redefine my own meaning to the question, "what does healthy mean?"

Flashback to July 2012: I was 28 years old and weighed the most I ever had in my entire life, 270 lbs. Aside from the weight, my blood pressure was 140/90.  My fasting blood glucose level was 120.  The number above represents nearly 4 years of hard work including exercise, a complete overhaul of my eating habits, and most importantly, a mental shift in the way I think about health and fitness.

I, like most people, always determined how healthy I was based on two numbers: my weight on the scale and my BMI.  I'm not saying you shouldn't pay attention to those numbers, but I want to challenge you to add a few more into your health profile.

Do you know...

• your resting heart rate?
• your fasting blood glucose level?
• your blood pressure?
• your body fat percentage?
• your heart rate recovery time?

If you answered 'no' to any or all of the above questions, I challenge you to seek out your health care provider and a certified personal trainer to help assess what your numbers are.  Getting a total picture of your overall health includes all your numbers.  

When you are armed with information and knowledge, you can start to form a plan as to how you want to improve your health. Your number one goal shouldn't always be to lose weight.  Fat loss is a bonus by-product of living healthier.  When you know your numbers, you can begin to define, "what does healthy mean" for yourself.

Yours in health,

Coach Steph

What I learned from a new runner

I consider myself an experienced runner.  I've been running since I was a kid.  My dad bought me my first pair of Brooks when I was 10 years old, and we would go on short runs together.  Now as an adult, it's a passion we share together.  We sign up for 5ks, 10ks and 15ks.  We run for fun. We run for beer. We run to de-stress.  We run to hang out. 

My dad is a seasoned runner. He started running cross country in ninth grade.  He's built for it.  His running form is effortless.  I'm training one day to pass him in a race. 

 

I'm a certified personal trainer, wellness and lifestyle coach. I made a career change three years ago and dedicated myself to learning everything I could get my hands on about programming, weight loss, proper lifting form, powerlifting and conditioning (learn more about my background here).  I have a lengthy client roster and am developing a niche helping women find their worth and love themselves through fitness.  

It took a friend who is new to running to teach me about fitness, life and the sport I have loved for years.  So, I want to share with you what I learned from a new runner.

1. The basics are everything, and you're never to old, experienced, knowledgeable, etc. to learn or relearn them.

No matter how long you've been doing something, you can always learn something new.  I realized I needed to work on my stride after my first long run with my friend, and that's ok.

2. Taking a step backward is sometimes necessary to move forward.

Sometimes going 'back' can teach you a lot.  Don't be afraid to reassess where you are and where you want to go.  Goal-setting is imperative.  Make a goal worth reaching.

3.  Celebrate all the victories.

While on a run this past week, I was doing a lot of talking about form, time and training goals.  It winded me, and I just couldn't catch my breath. I was frustrated because I fell behind the group I was running with.  When I checked my running app at the end, I realized I had shaved a whole minute off my average mile pace.  That's huge! So I congratulated myself.  My friend shaved 1.5 minutes off her time.  We hugged about that, too!  If you wait until the 'end' of the journey to celebrate, you'll miss some pretty amazing things along the way.

4.  Remember why you started running, exercising, living healthier, etc.

Getting excited about having new friends to run my favorite 15k with, I started scrolling through old photos on Facebook (because no one prints and makes photo albums anymore LOL).  I saw a photo from my first 5k 3.5 years ago.  I remembered I had to walk most of the way because I was so de-conditioned.  My dad was right there with me, encouraging me. I ran my second 5k five months later. I ran the whole way, not stopping.  It was a great reminder that I started all of this to just get healthier.

I dedicate this blog post to my new friend, Loretta.  Thank you for allowing me to coach you.  Your friendship is so special to me.  See you on the running route.

xoxo, 
Coach Steph 

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

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

New Posts are Coming...Good Stuff for the New Year

Hi everyone! I know it's been a couple of months since my last post. I started a series and left you all hanging, and for that, I am sorry. I have been busy with lots of projects and have neglected my blog. I feel really awful about that. In addition to my heavy workload, I have been through some personal issues that have distracted me from my life's work.  But, I will continue the series, as these women's stories are very important and relevant for all of us. Additionally, I have some great topics plan for you for January. Please stay tuned!

Merry Christmas and happy holidays!

Xoxo,
Coach Stephanie

Inspiring Woman #1 - Real Women, Real Struggles, Real Inspiration Series

It's here! The first in a series of four blog posts about real women taking control of their self-image, fitness and health.  Every other week I'll bring you a story from a woman just like you and me who is just trying to love her self, be healthy and take back the notion that we have to be "perfect" to be fit and healthy.

Meet Brittany Arroyo:

Brittany is a nationally certified personal trainer (ACSM) out of Viera, FL and has been dedicated to changing her body and self-image through heavy weightlifting. 

Brittany has a history of eating disorders and being unkind to her body.  Through her fitness and wellness journey, she has been at war with the most powerful "muscle" in her body: her mind.  

Brittany counsels clients, friends and family members about health and fitness issues and has shared what she herself and others deal with.  She also gives her personal philosophy on coaching clients with diet and exercise.

Below is Brittany's personal and candid narrative of these trials and triumphs.  

Disordered Eating/Body Dysmorphia 

"I have a long past of disordered eating and body dysmorphia. While I am much healthier now, I find myself constantly berating myself (too fat, too many calories, not strong enough, not pretty enough, the list goes on). I say things to myself that I would never imagine saying to a loved one or client,  and yet since I've started working in the fitness industry, I've heard many women (and some men) say these things aloud about themselves. Most of the time it's in a joking manner, but I recognize the hurt and pain behind it, as it is my own. 

My struggle is with myself; how do I preach body love and acceptance when I don't accept and love my own body? On the flip side, how do I encourage healthy living and weight without creating unhealthy thought patterns and habits in the process?

I don't remember a time when I've felt comfortable with my body. I stopped eating in high school.  It got to a point where my parents intervened.  They said, 'get better or we're getting you professional help.'  I did go to therapy, but I wasn't ready to deal with it.

People pass judgement that mental health is internal.  As a society, we're bombarded with images and media. Appearance is important. I was raised in a loving home with supportive parents.  I was always comparing myself to others.  I think about it everyday.

I have a PT client in her 50s.  She's really fit but wants to look better.  She told me she's had liposuction and cosmetic surgery.  She only weighs 120 pounds yet still sees a fat person in the mirror.  I want my clients to accept and better themselves.  I want them to stop seeing unmet unrealistic expectations as failure. 

I need to find balance. I'm working on that and self-awareness.  I didn't even acknowledge the problems and the thought process until 1.5 years ago.  People want to train with me because of the knowledge and experience I have.  It's funny the way other people perceive us is not how we see ourselves.

Unhealthy Patterns on Nights and Weekends

"I struggle with not falling into the binge/restrict cycle. I eat super clean on weekdays, all day long and then night-time or the weekend rolls around and I lose my dang mind. I struggle daily to find a balance between being 'on' or 'off.'" 

Teaching Healthy Habits

"Tracking and calorie counting can lead to obsessive behavior.  'Cheat days' can be very detrimental.  I give general guidelines that will work for most people.  2-3 meals a week, eat whatever you want.  I try to screen people and be aware of triggers or red flags with clients.  I keep track and find out the WHY behind why people want to lose weight or get fit. 

I feel like disordered eating is very common.  We've come to accept strange habits as normal.  Juice cleanses, restrictive food habits and 'trendy diets' are all accepted as normal.  Hollywood perpetuates them.  Every person is a personal trainer and expert.  There's so much misinformation on the internet. I only read articles with scientific notation.  If there's no study to back it up, it's just conjecture.  I give resources with legitimate professionals in the industry."   

Working Out is 'All or Nothing'

"I am fairly good about this one.  My clients and friends, not so much. I find many people think they need to workout 7 days a week for an hour or more or else it's useless and they might as well do nothing. I try to emphasize that something is always better than nothing and more is not better but better is better when it comes to fitness.

Most of my clients think that if they can't do the perfect workout, then they shouldn't bother.  Effectiveness of your workout is more important than how long it is.  I give clients at home workouts to do in their off days.  Quickie workouts to create a habit. 

Set a minimum amount of days to workout, whether at home or they gym, and stick to it.  2-3 days at a minimum is my recommendation."

Brittany's Biggest Epiphany

"Lift weights.  Nothing will change your life more than to put weights on a barbell and lift. Lifting weights is the key to looking better, feeling better and thinking better.   I'm most proud of being able to deadlift 1.5 times my body weight and squat over 200 lbs.  I feel strong and powerful."

---Brittany Arroyo, ACSM Certified Trainer
Like Brittany on Facebook 

Committed to continuing education. PT is a science and exercise changes all the time.

Thank you to Brittany Arroyo for your candid testimony and advice to women and men.  Trainers are people too and no one is perfect.  When we stop comparing ourselves to others, we can start to achieve balance.  

Please join us in two weeks for our next profile of and inspiring woman.

Inspiring Woman #2

Perri G - Wife, Mother and Full-Time Chauffeur

Perri became a mom at age 40.  Blessed beyond measure, she struggles with having time to workout, eat well and achieve balance with her mom, wife and work duties.  I think a lot of people can really relate to Perri's story.  She and her husband are trying to be good examples of self-love and healthy body image to their son.  I hope to help Perri find solutions for her busy life, and in turn, help you make exercise and meal planning a priority in your own life.

Thanks for reading my blog this week.  This project is really important to me. I think we need to be talking about our body and food issues.  The only way the rhetoric will change is if we demand it to.  Love your body.  Love your exercise.  Love yourself.

Yours in health,
Coach Stephanie
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