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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 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!

 

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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. 

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: 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: Why Should I Lift Heavy Weights?

Why Should I Lift Heavy Weights?

I’M A GIRL AND I DON’T WANT TO BE BIG AND BULKY!!

A lot of women think that if they lift anything heavier than a little pink dumbbell they will look like a man. 

YOU ARE A WOman…a totally different “animal” than a MAN. We genetically do NOT have the capability to bulk up and have muscles like a man. Those women you see on social media that are jacked up are normally body builders and WORK HARD for YEARS for those muscles. Some…NOT ALL, even take “supplements” to enhance their bodybuilder physic.

I’m assuming if you follow me and are reading this you are a woman who wants to be fit and healthy with an athletic build. What I mean by athletic build is that you want to look like you workout and are strong.

To achieve that athletic look you need to train like an athlete. Take your workouts seriously and set goals to become stronger and more mobile. Mobility is very important as we age and staying active is a great way to preserve that.

So, train with weights…heavy weights. Weight training reshapes your body and MUSCLE BURNS FAT!! Cardio burns calories…and sometimes muscle, if you do too much.

Another question I get a lot is, how heavy should my weights be? Of course that is an individual question and one I can’t give a general answer to. I will give you a tip to get you started and finding the weight that is right for you….

If the dumbbell is lighter than your purse or child you carry around on a daily basis then you are going TOO LIGHT!! You will probably shock yourself at how strong you already are if you are carrying around a baby or toddler all day. Don’t short change yourself. Try a few reps with a weight you think is challenging. If it’s too light go up to the next available weight. If it’s too heavy go down to the next available weight. Take note of the weight you are starting at, and in time you can increase your weight when you feel it’s getting too light.

 

Weight Loss 101: Should I do Weights or Cardio First?

Weights or Cardio 1st

This is a very common question and if you google it you will find articles, studies, opinions, etc why each one should be done first in your workout session.

I personally have 2 ways of thinking on this topic and I’ll explain why I believe and recommend what I do to my personal training clients.

#1 – If you NEED to do both your strength training and cardio sessions at one time (vs splitting up your workouts) you should always do weights first. In my opinion, if you are weight training and you are using heavy weights (which you should be—more on this in Thursdays blog) you should complete that workout when you’re “fresh” or not tired. If you did your cardio first you may be wiped out and your strength could be affected. I worry about that because if you are tired you may not be able to perform weight training exercises with proper form and you could injure yourself. No one has time for that. Proper form and being safe when working out is my #1 priority for clients and myself.

#2 – Save time and do both at the same time in a HIIT or HICT type workout. You could do HIIT/HICT 3 times a week. A workout that combines weight training with some cardio is the most effective way to lose weight (Read this blog for more info) If you don’t know what HIIT OR HICT workouts are you can try some for free here on the SGF website.

Free HIIT workouts

Free Tabata workouts

Free Boot Camp Workouts

For more FREE WORKOUTS go to the FREE SUPER GIRLZ FITNESS CHALLENGES TAB at the top of the website or in the menu for mobile users. There you will find all the drop down links to my workouts.

Weight Loss 101: Winter Workout Ideas

Q: Now that it’s winter I find it hard to stay motivated to keep working out, outdoors. What are some workouts I can do during the cold/snowy winter months?

It’s not surprising that during the winter months most of us take our workouts indoors. But, if you live in an area that gets snow, ice and really cold temps there are some workouts you can do outdoors! Here are a few suggestions and the approximate calorie burn you can get in an hour.
*All calorie burn estimates are based on a 145# woman*

 

Hiking – Burns on average 445 calories per hour

Shoveling Snow – 380 cals per hour

Down Hill Skiing – 385 cals per hour

Cross Country Skiing – 510 cals per hour

Ice Skating – 450 cals per hour

Sledding – 455 cals per hour

 

Those are just a few winter activities you can do to get yourself outdoors and enjoying a great calorie burn. If braving the elements is not your idea of a good time then get your sweat on indoors! I personally use an indoor bike trainer and when I want to follow another trainers workouts I use my on Demand workout service from Beachbody (BOD) to stream my Beachbody DVD collection and tons of FREE workouts right to my phone, tablet or TV. It’s amazing…no more searching through DVD’s to find the right workout. I just log in and select the workout I want to do.

If you have questions about the BOD all access streaming workout service you can check out the details HERE or contact me and I can help you.

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