Home » Fitness

From Fitness

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

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

Have you heard of Fascia Blasting?

I have heard of Fascia Blasting because I follow some people on social media who use blasting as a form of pain and soreness relief. I am a huge advocate and user of a foam roller for muscle soreness, but this takes things to the next level. I joined a women’s only group on Facebook for Fascia Blasters and read through a lot of the posts and viewed photos and videos about the Blaster and the results people were getting. I was very intrigued, so I bought the Mini 2 version to try.

Now, I don’t need to tell you that EVERYONE has a different body and different needs for their body so what works for one does not mean it works for all. There are claims of becoming pain free, losing fat and riding yourself of cellulite. I’m not claiming any of that to be true because I simply don’t know personally what will happen with my own body. I do know that I am up for anything that helps me stay mobile and pain free as I age. I don’t suffer from an illness or disease, just the normal “getting older” aches and pains. So, I’m excited to try blasting for myself to see if I can achieve being pain free and mobile for life….and if fat loss and getting rid of my cellulite happens then I see that as a bonus. 😉

I’m not going to go on and on about something I am still learning about myself so I will point you to the creator of the Fascia Blaster, Ashley Black’s website. GO HERE >>> www.AshleyBlackGuru.com

There you will find all the information you need to decide if this is something you want to try. She also has a TON of videos on her YouTube channel (search Ashley Black Guru) to see the Fascia Blaster in action.

Fascia Blaster Mini2

I just received my Mini 2 Fascia Blaster yesterday and did a light blasting session on my whole body after my workout. I wanted to get the feel for the blaster and to see how my body responds. I did not bruise at all. That may change as I get deeper into my fascia in the following weeks as my sessions increase in intensity and time.

When you go to the website you will see there are other versions of the Fascia Blaster you can purchase. Do your research and find the one that is best for you.

If any of my readers purchase a blaster or are already using one please leave me a comment or a private message on my Facebook Page SUPER GIRLZ FITNESS. I would love to chat and hear your thoughts.

Giving Back is Good for your Health

We all know that when we give to others without expecting anything in return we always feel amazing. To help another person just gives you those feel good endorphin’s and those endorphin’s help you be a healthier person…mentally. Health and Wellness isn’t just about the food you put in your mouth or the amount of calories you burn in your workouts. It’s also about how you feel mentally and where your mindset is. In my opinion, you can’t have a healthy body without a healthy mind.

If your mind always goes to the negative, guess what? You will ALWAYS see the negative in a situation before you see any of the positive. I believe that for EVERY SINGLE event or experience in your life there is always a positive to be found…even if you don’t see it right at that moment. In the thick and heat of an life altering event you really don’t think clearly and are consumed by feelings…which is great and normal. But, after some time has passed I bet if you examine the event again you can find SOMETHING that is positive. Even if it’s just what you LEARNED from the event or experience… OR learned about YOURSELF for going through this experience.

All that to be said because I believe that if you give to others your life is more fulfilling and blessed. I know not everyone will agree but those are my beliefs. You can give back in many ways and I have shared a few of my favorites in past blogs, like donating blood or becoming and organ donor. There are many ways to give back…paying it forward, donating your time or money….and the list goes on.

Last week while checking out my Facebook newsfeed a video popped up about a brand new sock company and the father and son who started it together. I watched it and was moved to place an order. I am sharing the video below along with my own personal order and what I received. This is NOT a paid blog post and I purchased the following order with my own money. John’s Crazy Socks has no idea I’m writing this blog but I was SO happy with my order I wanted to share my experience.

I love every thing about this company. Their mission to spread happiness through socks (smiles are contagious and who doesn’t love a fun pair of socks?), they give back to others and every package is personal.

Yes, it really can be that simple to spread some happiness to others while also feeling good about yourself. If you are moved to place an order like I was, please contact me first and I will share my 10% off discount code with you.

Happy Tuesday Girlz!

xo, Staci

wp-1489494132371.jpg

Friday Favorites – Healthy Lifestyle Helpers – Volume 3

This weeks Friday Favorites are all about products that enrich and help you build a healthier body thru a healthier lifestyle. If you have a product you think should be added to this list, please leave it in the comments for us!
xo, Staci

Friday Favorites

A GOOD MATTRESS
wp-1489154576515.jpgUntil recently I thought my mattress was fine. It wasn’t until we got our new one that I realized I had just gotten used to the dips and pits over the years. Shop around and find the best mattress for you and your body. There are so many these days to choose from that it really can be a chore finding the best one. But, once you do your body & your health will thank you for it.

 

A FOAM ROLLER
20130607112305I foam roll every time I have an ache or pain that is just nagging at me. A massage after every workout to get the kinks and soreness out but sounds like heaven BUT, that isn’t practical for most of us. Foam rolling can help! While it is painful at first, once you relax into it you will feel the difference. Foam rollers come in a few varieties…I personally like the longer version so I can roll out my whole back and upper shoulder area that gets sore and tight often. Foam rollers are available in most sporting goods stores or even Wal-Mart.

 

A GREAT SET OF POTS AND PANS
wp-1489156567029.pngHaving pots and pans that can help you cook healthy meals without adding a ton of extra butter or oil is very beneficial. I recently purchased my first porcelain enamel non-stick pan (photo of pan purchased from Sam’s Club) to see how it stacked up to my normal non-stick Teflon pans. I followed the directions and “seasoned” it before using. After making a few meals in it, one being a cheesy meal my husband made for his lunches this week, it gets a huge thumbs up from us. We like it so much we are going to buy another. *I have not done any research on the safety of Porcelain Enamel or Ceramic vs. Teflon but if you have a study or article I should read to educate myself, please share in the comments.

 

WORKOUTS WITHOUT HASSLE
bb-all-access-bodThis one is a favorite of mine because simply it’s very convenient. I can stream any workout, anywhere I have internet and my laptop. NO MORE DVD’s! There are many different companies that offer streaming workouts but you know I’m a Beachbody coach and I personally enjoy their On Demand service. But, choose the right fit for your needs. *If you have questions about signing up for streaming workouts and wonder if Beachbody On Demand is the right fit for you & you need a health coach, please contact me. Staci@SuperGirlzFitness.com. I will help walk you through the best option for you.

 

A GREAT WATER BOTTLE
wp-1489155467365.pngStaying hydrated is key to a healthy body. Sugary drinks, even Diet drinks filled with artificial sweetener can dehydrate you and leave you craving food. Drinking water is good for your body and organs. So, go look for the best water bottle for you! Again, there are so many to choose from you can’t go wrong. I am currently loving my “Yeti” knock off from Wal-Mart (Ozark Trail is the brand). It was a fraction of the price but keeps my cold drinks, cold and my hot coffee, hot….FOREVER!!! I loved them so much I purchased them as Christmas gifts for my family last year.

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!

 

Image result for leg day meme

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. 

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!

BOD_AllAccess_SocialCard_2

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.

weight-loss-101-blog-series

 

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: 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.