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By Staci

Ditch the Treadmill- Burn Fat and Gain Muscle

GOOD MORNING GIRLZ!

If you’ve been following me on social media you probably already know, I have been on a personal journey to get into a body I am comfortable in and do it all before my youngest son’s High School Graduation in June.

Here’s a little progress update and my plan of attack…

I’m 5 weeks in and I don’t love doing cardio but I know the benefits it has on my heart. So, I’ve been doing my own workouts and combining my love of lifting “heavier” weights with plyometric moves to get my heart rate up and the fat crying all while still enjoying my lifting workouts.

I combine my lower body/legs/booty workout days with plyometrics and the following workout is how I set up a routine and then I switch up the lifting and plyometric exercises to keep my body guessing. I do this 3x’s a week. Once I started this schedule and workout style (2 weeks ago) I have noticed the most results. Even my family has noticed a change…which is nice because my scale is showing only a 3-4# weight loss. I’m waiting until week 6 is done to take my measurements again. That will be the true measure of my progress.

So, enjoy the following Leg day workout and burn up some fat!

xo, Staci

FYI- You would already have this workout if you signed up for my monthly newsletters. This workout is the same one I shared in the March issue. You can sign up HERE so you don’t miss the April issue coming out on March 24th!

 

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LEGS & PLYOMETRICS
Time to work the legs and add in some cardio with Plyometric bursts throughout the whole workout to keep your body burning up the fat!

This workout will run in rounds…meaning you finish all the exercises on the list for the suggested reps with little rest between exercises. You can rest for 1-2 minutes after each round. The goal is to do 3 rounds…more if you are feeling up to the challenge.

  • Reverse Lunges (body weight or use dumbbells) 10-15 reps
  • Pop Squats aka Jump Squats (PLYO MOVE) 10 reps
  • Front Squats (use dumbbells or barbell held in front of you at chest level) 10-15 reps
  • In & Out Squats (PLYO MOVE) 10 reps
  • Stiff Legged Deadlifts (use dumbbells or barbell) 10-15 reps
  • Pop Squats (PLYO MOVE) 10 reps
  • Weighted Bridge (use dumbbells, barbell or weight plates) 15 reps
  • In & Out Squats (PLYO MOVE) 10 reps

REST 1-2 minutes and then do this sequence of exercises for 3-4 rounds…more if you feel up to it.

REMINDER- Use challenging weights for YOU. If you are new to working out run through this workout using your body weight or light weights until you get a feel for the moves and can hold your form correctly.
ALSO…I suggest using only body weight when doing the PLYO MOVES so you can move through this workout quickly. BUT…if you are an advanced exerciser and want to add weights, a weighted vest would be a great addition to this whole workout.

REMEMBER TO WARM UP & COOL DOWN FOR 5 minutes BEFORE & AFTER EVERY WORKOUT.
~DISCLAIMER~
If you try this workout you will do so at your own risk & Super Girlz Fitness is not liable for any injuries. Remember to workout smart & safe. If you have any questions on what an exercise is please Google it or search for it on YouTube. If you have any questions about this workout please contact me at www.fb.com/SuperGirlzFitness & private message me for the quickest response. 

Friday Favorites – Healthy Eating Kitchen Gadgets – Volume 2

Friday Favorites

HAPPY FRIDAY LOVES!

Today I’m sharing my favorite products that make living a healthy lifestyle EASIER for me. Eating healthy is always my biggest struggle. The easier it is the better for me. For that to happen I NEED a few kitchen gadgets.

 

        • Crock Pot
          A Crock Pot is a lifesaver for me almost every week. I can throw in my lean meat of choice and then decide what sides I want with it. It’s very easy to add veggies and either bake, steam or throw them in the pot with the chicken. The easier a meal is the better for me. FYI- I’m looking to upgrade to a digital slow cooker soon…any recommendations?

      • Meat Thermometer
        A good quality thermometer is another must haves for me. I purchased the Polder brand thermometer that works for all types of meats. It is pre-programmed with different meats and your desired “doneness”. It makes getting your meats done the way you like them very easy.

    • Food Scale
      My scale is my favorite healthy eating tool. I can measure anything with it and it helps me stick to my macros. This my current scale and I love it. It has an 18 pound capacity, tare button and every unit you would want to measure.

  • Kitchen Aid Mixer
    Normally a Kitchen Aid mixer is known for the great cookies and desserts it can help you whip up quickly. Since I am not a baker the only time my mixer has seen any cookie dough was last Christmas when my husband used it. I prefer to mix up meatloaf, homemade pizza dough, etc.

I have the meat grinder attachment and LOVE that as well. Makes grinding your own meats so easy.

 

NOTE~ The photos in this blog are clickable links to Amazon and show the exact products I use and love. The links are affiliate links. That means if you purchase a product from Amazon, through my links, I will receive a small commission on that sale at no extra cost to you. Those small commissions help keep my little SGF business alive and I thank you for that!

xo, Staci

Friday Favorites – Food Finds – Volume 1

You may have noticed there wasn’t a post yesterday on our normally scheduled blogging day.
Well, I’m in a bit of a transitional time. I have decided during this time I will switch things up and post a Friday Favorites instead of a Thursday & Saturday blog for awhile and see how it goes. I hope you enjoy! If you have a product or something you want me to try please leave me a comment or message me HERE. I am open to all products…health, fitness, food, beauty, home, home decorating, DIY, etc.

 

 

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#1 Riced Sweet Potatoes and Cauliflower

I recently heard about this easy way to add veggies as a side dish to any lean protein you choose. I went on the hunt at my local Wal-Mart and found them. So…I took them all. I know, I know…bad etiquette. I just knew I would love these as a “filler” or side. I am really working hard to clean up my diet but also ENJOYING the foods I make and eat. This one hits all my must haves. QUICK, EASY & HEALTHY!
TIP – Pair it with chicken and then use the following dressing as a “sauce”. It’s SOOOO GOOD!!
FYI – That is a steamer bag. From freezer to plate in 4-6 minutes!

 

#2 Bolthouse Farms Cilantro Avocado Yogurt Dressing

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This stuff…this is the bomb dot com if you are a cilantro and avocado fan. It is so creamy and delicious and all that flavor for 40 CALORIES!!
TIP – It’s so good you’ll want to over use it, make sure you measure out your 30 grams!!

 

#2 Broccoli & Cheese Tots
The macros on 6 tots are…
Calories: 130
Carbs: 14 g
Protein: 4 g
Fat: 6 g

They are SO good!
TIP – It’s hard to stop at 6 so I pre-plan 12 tots as a side dish when I log my food into My Fitness Pal (StaciMarieB – add me!)

 

#3 Silk Almond Creamer – Caramel Flavor

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As I shared on the blog Tuesday (READ IT HERE), I didn’t drink coffee for 5 days when I was sick and used that opportunity to make a change that I had been wanting to do forever. I swapped my go to, my LOVE… MY Coffee-Mate Hazelnut coffee creamer for this Silk brand Almond Creamer in the flavor Caramel. I know I keep saying this about every product I have shared BUT it is SOOOO TRUE, this creamer is nutty, creamy and SO GOOD! I am saving myself a lot of calories AND chemicals (CARRAGEENAN being the main one I wanted to take out of my diet).

Compare:
Coffee-mate Hazelnut Creamer: 1 TBSP has 35 calories, 1.5 grams of fat, 5 grams of carbs and 5 grams of sugar! 
Silk Almond Creamer (Caramel): 1 TBSP has 15 calories, 0 grams of fat, 3 grams of carbs and 3 grams of sugar!

FYI – In the 4 days I’ve been switched over to this creamer I have noticed a considerable change in my belly bloat after drinking my morning coffee…meaning I don’t have it anymore! YAY!  

 

#4 ZINC SUPPLEMENT

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I’m including my Zinc supplement because I am 1000% convinced that because I have been taking it every day for over a month that when I did get sick, last weekend, that I was only down for a few days compared to the 7-10 days my boys suffered with this cold-sinus junk. 

TIP – Take one pill every day at the same time so you don’t forget. *PLEASE NOTE* Excessive consumption of zinc can cause individuals to develop a copper deficiency, as well as leading to lethargy and other related issues.
FYI – As I research different forms of zinc (there are 7 varieties – say what? I did not know that) I will pass along any info I get in a future blog. I’m on the hunt for the best and most economical zinc pill I can find. 

 

Everything I shared in this blog are products I have personally bought myself. I have not been compensated or gifted any item listed above. The thoughts and reviews of the products are my own. 

When Opportunity Knocks…

I have been fighting off a sinus cold combo for the last 5 days and today has been the first day having a coffee even sounds good to me. 

If you know me, you know I LOVE my coffee. I have a couple of cups every day with Stevia and my Hazelnut Coffee-Mate creamer. 

I’ve been wanting to swap out my normal creamer for something a bit healthier. A couple of years ago I cut out all artificial sweeteners and switched to stevia only. I have always found that after being sick is the best time to switch things up and make changes to your diet. 

In my personal experience, after being sick my taste buds are always ready for change. It’s kinda like a reset button.

So this morning I put it to the test again…

I swapped out the coffee-mate for almond creamer.

It is creamy and delicious! 

The nutrition info and ingredient lists will show exactly why I’m trying to make a change. Coffee is the only other beverage I drink daily, besides water and I want it to be as healthy as I can stand it. FYI – Black coffee is never happening. 😉

What do you use in your daily coffee?

Personal Training for a Full Year!

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LAST CHANCE FOR THIS LIMITED PRICE!

Beachbody Challenge Packs combine the best in fitness, nutrition and support to deliver incredible results. And now, I’m excited to introduce the newest pack – the Annual All-Access Beachbody on Demand and Shakeology Challenge Pack! This limited time offer provides the best value and comes with access to a year’s worth of fitness, including new releases! Here’s what you’ll get:

  • Fitness: the Annual All-Access Beachbody On Demand membership offers total access to every program available on our streaming service. Annual members get over 600+ workouts, including all new and upcoming programs for an entire year, plus nutrition plans and calendars!!
  • Nutrition: 30-day supply of Shakeology, Your Daily Dose of Dense Nutrition®, the superfood protein shake that can help you lose weight, curb junk-food cravings, and provide healthy energy.
  • Support: Your Team Beachbody® Coach (ME!) and Annual All-Access Beachbody On Demand membership give you all the tools you need to get the results you want. If you’re ready to succeed, I’m here to help!!

 

If this sounds like the right fit for your health & fitness needs then GO HERE to sign up today for this amazing deal! It ends on February 28th!

By signing up at the above link you are also allowing me to be your health & fitness coach! Please make sure you drop me an email at Staci@SuperGirlzFitness.com so we can get started working together! If you are currently working with or not sure if you have a Beachbody Health Coach please let me know that in an email as well. I will help you figure it out & direct you in the best direction.

xo, Staci

 

PS- If you are only interested in the All Access On Demand portion without the Shakeology Challenge pack, please let me know. I can help with that too!

Weight Loss 101 Blog Series Recap

I wanted to take this opportunity to say, “Thank you!” to all of you who sent in questions and contacted me about my Weight Loss 101 blog series. It was a pleasure to work with you! 

xo, Staci

Below I have linked ALL 12 of the blog posts written in the month long series. Click on the topic or weight loss question that interests you for more info.  Thank you again for all your input & support. If there is another topic or you have more health, fitness and nutrition questions you would like to see me cover on the SGF blog, please drop me a message at Staci@SuperGirlzFitness.com or on our Facebook Page, Super Girlz Fitness.

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Should I workout when I’m sick?

How Many Calories do I need to burn a pound? AND The Best Fat burning Workout!

What are some Healthy Food Swaps?

How to Beat Belly Bloat?

What is the Best Diet to Lose Weight on?

Winter Workout Ideas!

Should I do Weights or Cardio First?

Why should I Lift Heavy Weights?

Do I really NEED to Drink Water to Lose Weight?

How to Break a Weight Loss Plateau?

8 Things you can do Today to Start Losing Weight!

Healthy Foods Grocery Lists!

Weight Loss 101: Healthy Foods Grocery Lists

We all know what a healthy food choice is but sometimes having a quick easily accessible list you can shop from just makes it that much easier. I have had this PAGE up on my website with a clean eating grocery list from Tosca Reno for a few years now. You can click there for a PDF file grocery list. OR you can easily screenshot & save the following grocery list photos for easy reference when out shopping.

 

My personal SUPER GIRLZ FITNESS GROCERY LIST — This is the list I work from every week when shopping. Choose foods from each food group and build a healthy meal plan that fits your needs and personal taste.

SGF Grocery List 2017

 

125 Whole Foods List (also found HERE with a PDF Clean Eating Grocery List by Tosca Reno)

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Weight Loss 101: 8 Things you can do Today to Start Losing Weight

8 things

For the last 4 weeks, this series of blogs has answered your most asked weight loss questions. Today I wanted to share these 8 steps you can start doing NOW to start losing weight. They are very simple and easy to implement.
So grab a pen or better yet, screenshot this blog for future reference.

 

#1 – Make sure you are healthy enough to start a fitness program

*Check with your doctor if you are unsure.

 

#2 – Take before photos and measurements

*Believe me…you’ll want proof of your physical change when the scale isn’t moving or you feel unmotivated.

 

#3 – Lift Iron

*Weight training increases your resting metabolic rate…meaning the amount of calories you burn while sitting on your booty.

*Weight training will give your metabolism a boost after you workout (approx. 2 hours)

 

#4 – Eat Iron

*Eat iron rich foods. You need iron in your body to help get enough oxygen to your cells and keep that metabolism burning!

*18 mg is a good daily goal

 

#5 – Drink Water

*Go read this BLOG to find out why

 

#6 – Avoid Alcohol

*Drinking your calories is never a great thing but alcohol can also allow us to lower our inhibitions and

 

#7 – Add Interval Training

*Interval training burns more fat than steady state cardio.

*BLOG ON INTERVAL TRAINING

*FREE WORKOUTS YOU CAN TRY
AT HOME HIIT WORKOUTS
     –AT HOME BOOT CAMP WORKOUTS
     –AT HOME TABATA WORKOUTS

*SUPER GIRLZ PROGRAMS YOU CAN BUY
SUPER GIRLZ AT HOME BOOT CAMP PROGRAM
      –SUPER GIRLZ HICT PROGRAM

 

#8 – Get your Zzz’s

*When your body is exhausted it can’t do its normal day to day functions. Which includes burning calories. Aim for 6-8 hours a night.

Weight Loss 101: How do you Break a Weight Loss Plateau?

how to break a weight loss plateau

When your weight loss stalls for a period of time you are experiencing a plateau.

If you are experiencing this, you are not alone. Everyone who has ever tried losing weight and been consistent with it has probably hit a plateau in their journey. It happens when your body has become accustom to the workouts you’ve been doing to lose weight.

There are couple of things you can do to get your weight loss started back up TODAY!

#1 – CHANGE IT UP!

Change your workouts!!

If you’ve been doing one type of workout for any length of time you need to change it. You can change many aspects of your workouts.

  • The TYPE of workout you do
  • Length of workout
  • Intensity of your workout
  • Speed
  • The weight or resistance you use
  • The reps you complete

Keep your body guessing! Changing up your workouts isn’t only good for your body & weight loss but it will also keep your mind active and keep workout boredom away.

#2 – GET MORE SLEEP!

Sleep deprivation can make you feel hungrier, cause more cravings AND mess with your metabolism. It also may be causing some hormonal imbalances that are contributing to your weight loss plateau.


Everyone’s sleep needs are different. Aiming for at least 7 hours a night seems to be a healthy fit for most adults.

Weight Loss 101: Do I really NEED to Drink Water to Lose Weight?

DO I REALLY NEED TO DRINK WATER TO LOSE WEIGHT?

YES!!

Not only does your weight loss need it, but so do your organs to function properly! Why on earth would you be killing yourself in the gym, cleaning up your diet to neglect your organs? Without them you have nothing to build your foundation on!!! Think of water as your lifeline to longevity. A long HEALTHY life is what we all strive for. Start from the inside with the SIMPLEST step you can take toward better health. DRINK YOUR WATER!! I have never heard anyone say that drinking water made them sick or unhealthy. (I live in Michigan and I am not talking about the Flint water issues here…those are legit and horrible…I’m talking water in general)

So, you hate water but now I’ve convinced you that you NEED it in your life…how do you start adding it into your day without cringing?

INFUSED WATER!! I’m not joking…I was a water hater for 35ish years. It was so plain it just hurt for me to even think of water as my go to drink of choice. I was a Diet Dew girl and I loved it. I quit drinking pop for over a year to start back up and be back into my old habit of a 2 liter every day. After 6 months of that and I had to get real with myself and see how horrible I felt bringing it back into my diet. I quit cold turkey and haven’t had any diet pop or artificial sweeteners (except Stevia) in almost 2 years. Best thing I ever did for my body.

The following are some of the infused water combos you can try…

Lemon

Lime

Lemon/Lime

Strawberry

Strawberry/Blueberry

Strawberry/Lemon

Watermelon

Oranges

Tangerines

My personal favorite is Lemon Water. Fresh squeezed lemon juice, water, lots of ice and a straw. I found I drank a lot more water if I drank it through a straw. I also preferred ice water over hot water. But, both with lemon are delicious.

Try these ideas from AllRecipes

Infused Water Ideas

 

Another trick I used when I first started adding water into my day was to use a water app. It tracked my intake all day long, had me set a daily ounce goal & even sent me reminders. The reminders were a great way to keep my new habit a priority throughout the day. I made it into a little game for myself to see how many days a week I could reach my water goal. Next thing you knew water was my go to drink of choice!!

Once you add water into your daily diet you will notice when you do drink those calorie filled beverages (aka POP/SODA/ALCOHOL/ETC.) they don’t taste as good. After a while they will even taste gross to you. That’s because you changed your taste buds and palette! You’ll even notice FOOD tastes better.

WEIGHT LOSS TIP – Drinking a cup of water before you eat a meal will help you eat less and aid in digestion. 😉