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Motivation to Stay on the Health Wagon

Everyone gets relaxed about their health & fitness goals. It’s just what humans do. We go, go, go strong and determined for a week or two and then we start to let life get in the way and start to revert back to old habits.

We don’t plan our meals.
We don’t meal prep.
We don’t workout and move our bodies every day.

We just simply stop making time for ourselves.

If you think about it, once illness hits we end up being stopped in our tracks and HAVE to focus on ourselves and our well-being. Sometimes moving more and eating better may not be the fix for what ails us.

So today my friends please take some time and really think about YOURSELF. Sit down and write out ways you are healthy and ways you are not so healthy. Like a pros & cons list but focus on your health…not how you look in the mirror. Think about what you want your future to look like and what steps you can start taking today to move toward that future.

Just to give you an example:
For myself, I would write down a con as not being as physically fit in my endurance right now as I once was. BUT, a pro would be that my muscle strength is good and I don’t have any physical limitations. Looking toward my future goals I want to keep up my muscle strength, flexibility, mobility and work to increase my endurance by starting up a fitness plan to help move me toward those goals.

Healthy Future

I hope reading this has you thinking about your future physical fitness and what goals you want to achieve. If you would like to share please do so in the comments. I will read & approve all comments before they are posted to the blog. 😉

Xo, Staci

Influenster Charm VoxBox Review – Part 1

I received my complementary Charm VoxBox full of products to review from Influenster…all opinions and reviews are my own. This is my first time participating with Influenster and have had a great experience. Today I am going to review 3 of the products I received. The other 3 will be reviewed on Thursday’s blog.

 

Mott’s Snack & Go Natural Applesauce Pouch

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As young children, my boys always asked for Mott’s natural applesauce in their lunch pails, so this is not a new product to our family. The only difference is the pouch, these weren’t available “back in the day”. My boys still love applesauce and this pouch makes it a great snack on the go for busy families.

*EDITED* – I should note that since I don’t have a toddler and my son is almost 20, he was not interested in sucking applesauce through a pouch so we cut it open. Also, I have seen the concern with these pouches being full of mold, but the one we received was perfect. Just good old natural applesauce.

 

Vera Wang Embrace (Rose Buds & Vanilla AND Marigold & Gardenia)

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I am a fan of light fragrance and these hit the mark with me. Today I’m enjoying the Rose Buds & Vanilla.
The Rose Buds & Vanilla (affiliate link) is described as…
FRAGRANCE NOTES – Rose buds, mandarin oil, damascena rose, cyclamen, blue iris, sweet magnolia, musk, vanilla and sandalwood.

The Marigold & Gardenia (affiliate link) is described as…
FRAGRANCE NOTES – Melon, soft musks, marigold and gardenia.

*Both are available on Amazon & I’ve added my affiliate links above for quick viewing.
(Disclaimer: If you purchase from one of my affiliate links I will receive a commission from Amazon at no extra cost to you)

 

 

 

McCormick Organics (Taco Seasoning)

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McCormick’s is my families favorite Taco Seasoning. We always have a few packets on hand. Normally we purchase the Mild 30% less sodium version so I was really excited to see the only nutrition difference was 10mg more of sodium in the Organic version. I posted both packages so you can see the difference in macros and ingredients. You will see the Organic version is Certified Organic, NON GMO and Gluten Free.

I had my family taste test both versions last night and the verdict is…they both taste the same and are AMAZING! So, I will be making the switch to the organic version the next time we replenish our taco seasoning stock. McCormick Organics Taco Seasoning is available in stores or on Amazon in single packets (affiliate link) or in a case of 12 (affiliate link).
(Disclaimer: If you purchase from one of my affiliate links I will receive a commission from Amazon at no extra cost to you)

 

I hope you enjoyed today’s reviews and a HUGE THANKS to Influenster for sending me all of these products for free to review. THURSDAY’s BLOG will be Part 2 where I review Coconut Peeps, Eva-NYC shampoo and hair mask and Wet & Wild 1 Step Wonder Gel.

Spring Fitness Challenge 2017

spring challenge

Would YOU be interested in joining a private Facebook group where you would share your health & fitness journey with other like minded women??

This would be a support group where you could check in daily. We would share our highs and lows, recipes, support, accountability, workout ideas, nutrition, etc. This will just be a group where you can post and stay accountable to the workouts and healthy living you are doing. We will share recipes from time to time or workouts we enjoy, etc. So a very relaxed group….the CHALLENGE part will be staying committed to doing the work and living a healthy lifestyle for a full month.

In a nutshell it would be a safe, private, WOMEN’S ONLY support group while we work on becoming healthier and reaching our personal weight loss goals.

If you are interested in something like this OR if you would prefer a more specific health & fitness group, PLEASE leave me a comment or private message me! I will update next week if I get enough interest in a group.

Thank you!
xo, Staci

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

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. 😉