Another MUST READ!!

The True Science Behind Ten Common Food Myths | Article | Poliquin Mobile

Amazing Article!!

http://www.huffingtonpost.com/james-clear/workout-tips_b_4597974.html?utm_hp_ref=tw

Forgiveness

I will dedicate the idea of this blog to one of my newest clients. Not only do I get to completely whoop his butt every day, we also have fun discussing the finer things in life. Last week we started talking about Forgiveness.

When was the last time you did something you were not proud of? Did you forgive yourself or are you still holding onto it as a failure?

It really got me thinking about all my clients. How often they feel the need to apologize to me for something they did or did not do days prior to meeting with me. Sometimes it’s for not coming to the gym, but more often than not, it’s over something they ate.

Why do people feel the need to apologize for eating a piece of bread or snagging a cookie from their pantry? They get really mad at themselves and often punish themselves by repeating the bad behavior. They will relate eating with a sense of guilt and failure, creating a negative relationship with food. Once someone begins this negative relationship, it is very hard to break and tends to lead him or her into more unhealthy eating habits. It’s like the alcoholic who drinks 10 more beers because they think they already failed by allowing themselves to have that first one.

Everyday we look to take steps forward. It is all a learning process. Day by day, just put one foot ahead of the other in hopes of keeping that forward momentum. Yes, there will be days when we stop and stand still, or maybe shuffle back a few feet. This is OK!!! When it all comes down to it, we are all human. Do not beat yourself up for eating something you maybe were not supposed to!!

Do you think I apologize for sitting down on a Friday evening and sipping on some wine? Or going out with a girl friend and treating myself to fro-yo?! Heck to the no!! Because life is way too short!

This takes me back to the beginning, forgiveness. You need to learn how to eat healthy and enjoy life all at the same time. Stop apologizing for the small things. If you keep beating yourself up all the time you will become bitter, and you will fail.

You need to let go of the fear of failure. Enjoy life and food; make it as healthy as you can. FORGIVE yourself and move forward learning from each situation. The goal is to learn from your mistakes, and move forward with the knowledge of how to be stronger the next time.

-SLR

Just because:-)

With a little motivation from my Broncos Bluetooth speaker:-) !!!

P.S. I'm sore...

Another Saturday Butt Kick:-)

To yolk or not to yolk? That is the question...

As with everything, there is so much conflicting information floating around when it comes to nutrition. One sore subject for me is, “the egg.”

Doctors are always telling people to not eat the yolk of an egg because it will raise their cholesterol. This ladies and gentlemen is NOT TRUE. The yolk contains lecithin and choline. In my own words, " Choline is a natural fat metabolizer!" But in the brilliant words of Glenn Burkett (Natural Dr from Florida), "Egg yolks contain lecithin that enables fats such as cholesterol and other lipids, to be dispersed in water and removed from the body. Protecting vital organs and arteries from fatty buildup, Therefore egg yolks do not raise cholesterol, egg yolks lower cholesterol."

Here is a list of reasons why you never want to skip on the yolk:

• ·      Improves brain function
• ·      Aids in fat loss
• ·      Healthy skin and hair
• ·      Improves memory
• ·      Keeps you full longer
• ·      Perfect protein
• ·      Boosts your metabolism
• ·      Raises your HDL (good cholesterol)
• ·      High in amino acids
• ·      May help prevent Cancer
• ·      Decrease inflammation in the body

Love those eggs! Make sure you are only eating organic and free range when it comes to any egg, dairy, or meat product. Here is a great article that explains why and has more information on all the health benefits of eggs:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92

What did we learn from this? Eat Eggs and be FIT, FABULOUS, AND HAPPY!:-)

My prayer for you is to live a FIT FABULOUS LIFE!

-SLR

Note: try not to eat eggs every single day of the week because it can cause sensitivity. 

Great Food Article

Great article one of my Facebook friends had posted. I love all the sayings below it.  Y'all always hear me preach about quality not quantity. It's way more than calories in and calories out! We want to eat food that nourishes and heals the body! Educate yourself on the food you are eating:-) I guarantee you will feel the difference! Enjoy!

http://cavemancircus.com/2014/01/03/hell-putting-bodies-truth-food-eating/

Another Sunday afternoon Work Out! Go Broncos!

I am highly awaiting the Broncos game... it's against the Patriots, whom I care not for!!

So I have an at home work out prepared and ready for when the game starts so I can work up a sweat to keep my nerves down;-)

Enjoy!

30 Body Weight Squats
15 R/L Alternating Front Lunge
30 Bridges
10 T-Push ups
30 Mountain Climbers
15 R/L Alternating Toe Touches (abs)
10 Supermans
:30 Reverse Plank

*Repeat 3 times*

-SLR

Wait… it’s already January 18?!?!?

Wow, what an incredibly busy week I had! Not only did I launch my blog, but I was also blessed with the most clients I have ever had in a one-week span! By last night, exhaustion, but most of all thankfulness and waves of gratitude overwhelmed me.

I created a Fitness Challenge last year for the gym I work at. It is goal based to encourage anyone with a New Years Resolution related to health and fitness to join. I’d say 99% of the time NYR’s are weight loss related. Too many gyms forget about that small population who has a fitness goal in mind that is not weight loss. What about those who want to run a half marathon this spring? Learn how to keep a food journal? Increase their strength to do those scary exercises like Pull Ups?! J Last year it was a new program to a decently new gym, we had about 18 people participate. Not bad for the programs inaugural year. This year we doubled our number to about 38 participants and still going strong! How awesome is that?! Makes my insides feel goodJ

We also wait until the middle of January to even start the fitness challenge, because at this point… people tend to forget they even made a NYR. Ok, by now you may have figured out the whole point of this blog posting:

HEY YOU! It’s already January 18!! Have you even started your NYR yet?? Or if you have, are you still Resolutioning? Not a word I know, but it fits so wellJ

Most NYR programs last a couple months because we are trying to get the participant to create a habit. I meet with my challengers a minimum of three times, one time per month, while they are in the challenge. At the beginning we set three goals that are realistic, attainable, and achievable in 8 weeks. I encourage them accept and acknowledge road blocks that will get in their way and set goals which will help them hurdle those road blocks. From here they are guided through nutrition and exercise to meet each of those goals. Each time we meet we go over those goals, discuss their progress, and what has been difficult to overcome. Just sitting down and verbally telling someone what you struggle with is a huge step for anyone trying to accomplish something.

Why do I like creating a NYR? Because it is essential to set healthy goals for yourself. Not only when it comes to fitness, but for life.  But don’t let the New Year be the only time you create goals. A NYR is the perfect way to start your year off setting goals and creating a snowball effect to keep setting goals for yourself throughout the year. What are you struggling with? Your weight? The way you view yourself? Using food as a coping mechanism? Getting to the gym? Negativity?

Where do we begin?

There are two different types of goals, short term and long term. Make sure you know the difference between the two!! If one of your goals is to lose 50 lbs, that would not be a short-term goal!! It takes time to lose weight, especially if you do it the right and healthy way (ok a whole other blog subject).  A good short-term goal to lose those 50 lbs would be, go to the gym 4 days a week for the next 3 months. If you set a goal you can achieve weekly/monthly, the results will come in the long run.

I am really skimming the surface when it comes to setting these goals. But it is oh so essential!!! Too often we put our dreams and goals on the back burner and lose ourselves in our jobs, family, bad attitudes, and so on. I am constantly telling my clients, remember, you can’t take care of your family if you don’t take care of yourself too. Take a look at your life. Are you happy? Are you healthy? How do I get happy and healthy? Set goals that will get you there.

If you feel like every time you set a goal you fail, then change your approach. Set very small, simple, and exceptionally short-term weekly goals. Every Sunday give yourself a pep talk. Figure out your weekly goal and write it down where you will always see it. Here are some examples of weekly goals:

• ·      Do 30 minutes of cardio 4 days this week
• ·      Pack my lunch 3 days
• ·      Eat three servings of veggies 4 days this week
• ·      Do 5 push ups and 15 sit ups during the commercials of my favorite tv show
• ·      Pray before bed
• ·      Give yourself two compliments every day before work

Life is too short. Learn to love yourself and live happy and healthy. We all have our demons we struggle with daily. Reach out to your friends and family for support. Find a personal trainer for accountability. Find an exercise class you enjoy! Learn to cook healthy!

What are your goals for 2014??

My prayer for you is to live a FIT FABULOUS LIFE!

-SLR

Tips from the Trainer

Never tell yourself; “I’ll start going to the gym after I lose some weight.” Isn’t that what the gym is for, to help you lose weight? The longer you wait to lose weight the harder it’s going to be! Remember, everyone has a starting point when it comes to fitness. Whether you are 17, 23, 36, or 72 years old. It is never too late to start your life and get healthy! Just put one foot in front of the other, and take one day at a time. Find your motivation and support system. Give it time and you will soon love the way exercising makes you feel! Come find your support system, set goals, and love yourself.

My prayer for you is to live a FIT FABULOUS LIFE!

-SLR

 

Quinoa Pizza Bites

Quinoa Pizza Bites

Adapted from SoVeryBlessed.com

Ingredients

1 cup uncooked quinoa


2 large eggs


1 cup chopped onion


1 cup shredded mozzarella cheese


2 teaspoons minced garlic


1/2 c fresh basil, chopped (or 2 tablespoons dried)


1/2 c cherry tomatoes, diced


1/2 tsp salt


1 tsp paprika


1 tsp dried oregano


Pizza sauce for dipping (no sugar added)

Directions

1. Place the quinoa and two cups of water in a covered pot. Bring to boil and then simmer for 20 minutes or until quinoa is tender.
2. Preheat oven to 350 degrees.
3. Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
4. Distribute mixture into a greased mini muffin tin, filling each cup to the top (one heaping tablespoon each), and press down gently to compact.
5. Bake for 15 to 20 minutes. Cool for 10 minutes before removing from the pan. Serve warm with sauce for dipping.

The Egg Bake

I just love Egg Bakes, aka Frittatas!! They are sooo simple and easy to make with endless possibilities! If you read my breakfast blog, you will see me talk about the different types of egg dishes and how easy they are. Make one, and be done for the whole week! The one I made will probably last me at least 5 days, even with one or two servings stolen by my amazing husband. He loves my cooking:-)

Another thing I love about these egg bakes is you can change the ingredients around in them to suite your taste buds. As long as you have your basics, eggs and veggies... the possibilities are endless!

Here is the one I made:

10 organic eggs (my dish was 9x11, egg portion depends on dish size)
1 lbs venison sausage
1 cup chopped peppers
1 small onion chopped
1 tbps coconut oil
1 cup cheddar cheese (optional but makes it ohhhh so yummy!)
salt, rosemary, thyme to taste

• Preheat oven to 350 degrees
• Saute veggies in coconut oil until onion is translucent
• Add sausage to veggies and brown
• Grease baking dish and coat bottom with cheese
• Layer on meat and veggie mixture
• Beat eggs with seasonings (for more fluffy eggs add a bit of milk or coconut/almond milk)
• Pour egg mixture on top 
• Bake for 25-40 minutes, depending on dish size
• Let cool for about 10 minutes
• Refrigerates for about 5-6 days

It smells so good coming out of the oven! I can't wait to eat on it all week:-) I got this "specific" recipe from http://www.negharfonooni.com/blog/

I have also made similar egg bakes changing the ingredients. Here are some other options:

- Bacon

- Pork/chicken Sausage

- Black beans

- Diced Tomatoes with basil, oregano, and garlic

- Any cheese (mozzarella, gouda, and havarti are three that come to mind!)

- Mushrooms

- Spinach/Kale
- Broccoli

- Black Olives

- Shredded Sweet Potato

As you see, anything goes! Just be creative and enjoy:-)

My prayer for you is to live a FIT FABULOUS LIFE!

-SR

Instagram

Hey y'all! You can also follow me on Instagram! My profile is:

fitfablife2104

I put a lot of fun food and workout pics up:-)

Xoxo!

Afternoon Butt Kick

As promised, here is the awesome work out I did yesterday from my humble abode!

If you have never tried using the TRX Suspension Trainer I HIGHLY SUGGEST IT! The TRX is an amazing piece of equipment. Most big city gyms have TRX Classes available or a certified instructor, like myself:-)

What I love about the TRX: it utilizes multiple muscle groups at once for an all over body work out! What I love most about the TRX... it's a killer on your core, stabilizer muscles, and heart rate:-)

Enjoy!

50 Jumping Jacks
15 R/L Side to Side Squat Jumps on BOSU Ball
15 Push Ups on BOSU ball, flat side up
15 R/L TRX Reverse Lunge with hop
20 TRX Hamstring Pushes
15 TRX High Rows
15 TRX Serratus Slide
10 R/L TRX Side Plank with Rotation
10 TRX Elevated Pull Through
10 R/L TRX Side Plank with Knee Tuck
*Repeat 3 Times:-)*

PS. Don't let this picture fool you... it's way harder than it looks:-)

My prayer for you is to live a FIT FABULOUS LIFE!

-SR

Breakfast For All!

Good morning! Well I am officially two cups of coffee and two loads of laundry in on this beautiful Georgia morning! It poured yesterday, so it is bright and sunny with blue skies todayJ I am slowly preparing myself for about five more loads of laundry, a good at home workout (details to come), and a lot of pre planning and cooking for the busy week ahead! But first things first, breakfast.

Breakfast is one of my favorite meals of the day. Of course you have always heard people say, “ Breakfast is the most important meal of the day!” Well whoever those people are, they are correct! Here are a few reasons you should NEVER skip breakfast:

1) Helps you lose weight and keep it off= leaner you

2) Helps brain function= smarter you

3) Helps make smarter nutritional decisions throughout the day= leaner you

4) Helps elevate your mood= happier you

5) Helps stabilize insulin and energy levels throughout the day= leaner and happier you

Ok… does anyone else see a pattern here? Why would you skip breakfast if it will only make you happier, leaner, and healthier? And yes, the three do 100% correlate with each other, but that’s a whole new subject!

We don’t want to eat just anything for breakfast. Stopping at your local fast food restaurant and getting a so-called “healthy” sandwich is NOT the way to start eating breakfast. We want to eat foods that will nourish our body, not take nourishment away. Strive to always buy lean, clean, and organic when it comes to your meat and dairy products. Here are your rules of thumb when it comes to a healthy lean breakfast:

1) High protein

2) Healthy Fats

3) High Protein

4) Complex Carbs

5) Did I mention high protein?

Haha, ok once again you may see a pattern.

I understand breakfast is hard to make when it’s early, you are dealing with screaming kids, lazy teenagers, or a snoozer (like myself). So how can we make it easier to eat breakfast? The same rules apply to making it easier to eat healthy throughout the week… preparation! The main ingredient needs to be protein. Healthy fats are good to add in and try to sneak veggies in whenever you can. Here are some quick and easy recipes that you can make on a Sunday evening and eat all the way until Friday:

Easy Crock Pot Breakfast Pie by Paleomg

http://paleomg.com/easy-crockpot-breakfast-pie/

Cheesy Spinach Baked Eggs by Sugar Free Mom

http://www.sugarfreemom.com/recipes/cheesy-spinach-baked-eggs/

Or just try making a smoothie in the am! There are so many great recipes online.

Cinnamon Roll Protein Oatmeal by Stephanie Rice

·         ½ cup quick cooking gluten free oats (bobsredmill.com)

·         1 cup water or unsweetened almond milk

·         1 scoop vanilla protein powder

·         1 tbsp. flaxseed

·         1 packet stevia

·         Cinnamon to taste

*Mix oats and water/milk in a bowl and microwave for 1 minute. Add remaining ingredients, mix and enjoyJ I used to make this ahead of time in two baggies and throw it in a bowl at work to have something quick and easy.

*You can also change the flavor to make it chocolate protein oatmeal by adding chocolate protein and/or flaxseed and skip the cinnamon. Play around with it!

If you make any of the egg dishes before hand, separate them into Tupperware to grab and go! I am also a huge fan of Al Fresco’s chicken sausages http://www.alfrescoallnatural.com/ You can find these at your local grocery store. I pre-make a whole batch and throw them in baggies for the whole week. Add two hard-boiled eggs to a couple sausage links with a green apple or sliced peppers and you got yourself a breakfast to go! 

Smoothies are also easy to whip up in less than five minutes and you can drink it on the way to work. 

Mocha Muscle By Eat.Lift.BeHappy

·         6-8 ounces iced coffee

·         1-2 scoops chocolate protein powder


·         1 tbsp. raw cacao powder


·         1/2 avocado


·         Ice

Hide Those Greens Smoothie By Stephanie Rice

·         8-10 oz. unsweetened vanilla almond milk

·         1 scoop vanilla protein powder

·         1 cup frozen or fresh blueberries

·         1 cup fresh spinach or kale (don't use frozen)

·         1 tbsp. coconut oil (optional)

·         Ice

My prayer is this information will get you one step closer to a fit, fabulous, and healthy youJ

God Bless,

Stephanie