Slacker McSlackerson

We'll call this my theme song for the last few months... I was in complete hiatus mode from the blog. Blasphemy, I know.

And aside from being my slacker theme song, it's also an awesome workout song that's been on constant repeat for the past few weeks. I'm pretty stoked to use it in tomorrow's spin class :)

Anyway, the good news is I've been a busy little lady over here. The bad news is... I've been a busy little lady over here. As far as updates go, I'm back to school taking nothing but science, labs, anatomy and nutrition courses this semester. The workload is pretty intense, but I really do love it. I'm researching grad schools for Physical Therapy as that's the next step after my finishing up my degree. I'm still teaching conditioning/technique and dance classes, choreographing shows, and training clients as well as myself. I'm still running around like a nut job, taking on whatever side projects I dream up (half-marathon training, new certifications, taking over the world). Despite feeling a bit ALL OVER THE PLACE, the "go-go-go" mentality is rewarding. I finally feel like I'm on the right path, and it's feels good :)

So there's my update- I hope all of you are doing AMAZINGLY. Here's to new posts, ideas and discussions. As always, the email box is always open :)

Much love,

Stace

Childhood Obesity

http://news.yahoo.com/obese-third-grader-taken-mom-placed-foster-care-201731761.html

This saddened me this morning.

When you are young, you rely on your parents to provide you with your sustenance. It is during those early stages of life that you begin to develop your eating habits and tastes. Maybe this is why this article really got to me.... Not only is this mother contributing to this child's health problems now, but he is being set up for a lifetime of disease if he continues on at this rate. My heart went out to him.

Some may argue that she isn't necessarily an "unfit" mother, rather just an "uneducated" one. In my eyes, if you realize there is in fact a problem, which she clearly does, it is VERY much your responsibility to educate yourself on how to fix it, otherwise, you BECOME the problem. That being said, however, I think taking the child away from the mother may do more EMOTIONAL damage, than physical good.

In my opinion, both mother and child should be educated as to the health risks of obesity, and then embark on a way of fixing the problem.

What are your thoughts? Email me!! Fitgirlflow@gmail.com.

Sidebar: Once I entered the "real world," I realized how much I knew about american history, grammar, mathematics, and biology... yet I knew so little about LIFE. I didn't know how to properly take care of my body, I didn't know about proper nutrition. These are simple things.... LIFE things.... that were hardly touched upon. I wish schools would focus a bit more on preparing students on everyday experiences rather than solely focusing on facts and figures.

Azucar!

Celia Cruz jubilantly belted out "AZUCAR!" in almost all of her hits, but she certainly wasn't referring to the "white devil." Sure it makes even the most bland tasting items sweet and enjoyable, but are you putting your health at risk with the over-consumption of processed sugar?

For the next few days, take note of how much processed sugar you consume on a regular basis, be it soft drinks, candy, sweets, etc. Can you cut back? Can you substitute? Processed sugar has become such a staple of our diet today, it's presence is hardly noticeable anymore. The results you get may surprise you.

Email me at fitgirlflow@gmail.com and let me know what you come up with!

Change is the Only Constant

Hey all!!

Sorry for the brief hiatus... Lots of things have been going on over here!

First thing is first: I went to a Reiki Healing session with my good friend, Gene Krackehl. I left feeling refreshed, and had a whole new perspective on things. If any of you are in the tri-state area and are interested, email me for his info. It's an incredible experience and I stand behind it 100%.

During the session, we talked about feeling "stuck." I quit my desk job because I KNEW it's something I didn't want, but ever since, I've kind of been in this "in-between" place, unsure of which direction I wanted to take my life. I've always been passionate about health, nutrition, and fitness... I've always loved helping people. I always loved personal training and teaching, and I would always talk about finishing my degree in Nutrition or Physical Therapy.

I'm only a year and a half away from graduating with my Bachelor's, but I guess the idea of taking out more loans and graduating with ridiculous amounts of debt kind of scared me into submission.

Well, despite that fear, sometimes you have to keep pushing forward, because if you don't, you remain stagnant. Who knows what life has in store for you... but you have to go out, get your hands dirty, and find that out for yourself. I enrolled in school for the Spring semester... I'm switching my major to Nutrition and Exercise Science, and I'm currently looking at Master's programs for Physical Therapy.

All in all, no matter what your goal is, whether it is to lose weight, get stronger, eat healthier, go after your dream job, etc., you have to position yourself for success. I learned that sometimes the best way to control a situation is to let go of the outcome.... but you also have to make sure you are actively working towards what you want. After all, you can't win the lotto without buying a ticket.

Apple Pumpkin Muffins

• These remind me so much of Fall since it combines a few fall flavors like cinnamon, apples, and pumpkin.
  
  
  • Preheat the oven to 350 degrees.
• 
  

• 
  
• • Start by mixing the dry ingredients together in a large bowl: 
  • 
    
  • 2 1/2 cups whole wheat flour
  • 1 cup organic sugar
  • 1 tablespoon pumpkin pie spice
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt

• In a separate bowl, combine all of the wet ingredients:
• 
  
• 2 eggs
• 1 cup canned pumpkin
• 1/4 cup vegetable oil
• 1/4 cup apple sauce
• 
  

• Taste test the mixture for good measure.......... =)
• 
  

• Finely chop up 2 cups worth of apples (which in this case, equated to two apples), and throw them in the mix.
• 
  

• Combine all of the ingredients. Spray your muffin tray with non-cook spray, and spread evenly. This recipe makes about a dozen large muffins.
• 
  

• In a small bowl, mix:
• 
  
• 1/4 cup organic sugar
• 2 tablespoons whole wheat flour
• 1/2 teaspoon ground cinnamon
• 4 teaspoons earth balance

Spread the mix on top of the muffins in the tray.

• 
  

• Place in oven and cook for 35-40 minutes.
• 
  

Enjoy ;)

A Change Gon' Come

Yesterday was "Love Your Body Day," which is awesome and I hope you all got in a whole lot of lovin' =)

A lot has changed for me this year... My job, my room, my weight, my routine, the people I surround myself with. Change is also the only constant in life, ironically, so it's best to embrace it rather than fight it. Easier said than done, I know... but I've realized that the only way to make a major change, is to first want it for yourself.

Whether you'd like to lose weight, workout more, adapt healthier eating habits, find a more fulfilling job, lose a less than stellar boy/girlfriend, etc., you first have to realize that a change needs to occur, then find a way to make it happen.

The thing is, no amount of talking, advice from others, self-help books, diets, exercise plans, etc. will MAKE you do anything. All of these things are just tools to help you move in a certain direction. Sometimes, you have to trudge through the mud to learn your lessons. Someone can tell you something until their face turns blue, but it's up to you to finally embrace the change and actively work on improving yourself everyday. I challenge you all to make a plan for something you'd like to change that will positively contribute to your life...

Here's to taking care of yourself, thinking more positively, working actively on your goals and surrounding yourself with people that support you and have your best interest in mind.

xoxo

RICE isn't just for eating anymore :)

How's everyone doing?!

I just got in from training my clients this morning. I've been up since 5am and I'm in a heavily caffeinated state. Needless to say, I'm wired ;)

Last week was an awesome running week. I logged in at 30 miles. My right hamstrings felt a bit tight, so I iced, stretched, and foam rolled daily. I, despite my better judgement, continued running without considering how easily I could injure myself in my current state.

Well, in typical Stacy fashion, I pushed on... and that slight tightness turned into a nagging dull pain, and kept me out of commission for a few days. Today it feels much better, but I'm afraid to push it. As you all know, I'm ridiculously prone to injuries.

So... let's talk about how to care for injuries. And, after writing this post, I will REREAD it and attempt to take my own advice, since I clearly dropped the ball this time.

When you injure yourself (sprain, tear, strain, etc.) it's important to take immediate action to prevent the injury from worsening. In an attempt to do so, we should utilize the "RICE" method. This method works best when immediately implemented.

R- Rest

I- Ice

C- Compression

E- Elevation

Rest- As difficult as it my be, you need to make your best attempt at avoiding putting weight on the injured/agitated area. Doing this prevents further injuring the muscle, ligament, tendon, etc.

Ice- You must use ice immediately (the first 48 hours or so) after sustaining an acute injury, or aggravating and already chronic injury. Ice helps to decrease swelling by restricting blood flow to the area.

Ice or Heat?
	Ice	Heat
When To Use	Use ice after an acute injury, such as an ankle sprain, or after activities that irritate a chronic injury, such as shin splints.	Use heat before activities that irritate chronic injuries such as muscle strains. Heat can help loosen tissues and relax injured areas.
How To Do It	Read through the information on how to ice an injury. There are several ways to ice an injury.	Heating pads or hot wet towels are both excellent methods. Place a washcloth under hot tap water and then apply to the injured area.
For How Long	Apply ice treatments for no longer than 20 minutes at a time. Too much ice can do harm, even cause frostbite; more ice application does not mean more relief.	It is not necessary to apply a heat treatment for more than about 20 minutes at a time. Never apply heat while sleeping.

source

Compression- Compression aids in reducing swelling, and sometimes, limits pain. This physical application of pressure on the affected area can also reduce the effect of internal bleeding. You can use ACE bandages, athletic tape, braces, etc. to provide compression.

Elevation- Ideally, you want the injured area to be elevated above the heart. Doing this prevents the pooling of blood in the affected area and also promotes blood flow.

In any case, baby yourself NOW, because continuing to utilize an injured muscle, tissue or ligament can cause long term chronic injuries. ALWAYS properly warm-up and stretch before participating in physical activities, always cool down, always know your limits. When it hurts, you stop... Don't be a hero ;)

Enjoy the rest of your Monday, folks. It's a busy day over hurrrrrrr!