Exercising After Minor Surgery

How To Get Your Exercise On!

Recently I underwent LASIK Eye Surgery.  I grew tired of constantly having to remember my glasses and everyone told me having this surgery was the best thing they've ever done for themselves....so why not!  Hands down, one of the best things I've ever done.  However, part of the post-op instructions caution you to avoid getting sweat in your eyes.  So how do you maintain your healthy, active lifestyle while still abiding by the post-op instructions?

For the past few days I have kept my eating super clean, super healthy and I have kept my carb consumption low and my water intake high.  As for my workouts, I have been doing circuit training....12 exercises, mostly weights, with 3 minutes of bike riding in between each exercise and a towel handy to wipe the sweat from my brow before it manages to get in to my eyes.  Walking is also a great way to get some cardio in, especially early in the morning when the air is cool.

So, I guess the point of my post is, that no matter is happening in your life, even if you have some restrictions placed on you, it is still possible to get your exercise on!

Hold the fries?

Is it possible to maintain your healthy eating habits while dining in a restaurant?


Congratulations!  You have decided to adopt a healthier way of living!  You have changed the way you eat...you drink more water...you are exercising properly...Then it happens, you find yourself in a restaurant.  What do you do?  It isn't completely impossible....

There are so many healthy restaurant choices than the usual "fast food" joints.  So it is very possible to eat a healthy meal while dining out.  Just make sure you have a healthy, lean protein choice...chicken breast and seasonal veggies...a delicious salad with beef on top...turkey stuffed peppers...the choices are endless....you can even have a burger!  Just order it without the bun, ask if they could wrap it in lettuce.  And you don't necessarily have to skip the fries either, substitute sweet potatoes fries, of course replacing the usual white potato fries with a salad would be a-mazing!  But who are we kidding...what's a burger without the fries?

The only rule of thumb would be to ask for all dressing and sauce on the side, skip the bread, substitute pasta or potatoes with a salad or extra veggies and, unless it's your cheat day meal, or your birthday, pass on the dessert.  Trust me, there will be other days and other meals to splurge on.  

My advice to you would be....If you're going to dine at a restaurant that serves the most amazing cheesecake in the world, plan the gastronomic experience around your treat days.  That way you get to indulge and actually enjoy it!  It's a win-win situation!

DIET is a four letter word

It's NOT a diet, it's a lifestyle change!

Diet is a four letter word...yes, I know, it actually IS a word with four letters, but I think you get my point.  

To me, a diet is a fad...Cabbage Soup Diet, Grapefruit Diet, Fixes...you get the idea.  You may be changing the way you eat, but it's extreme and restrictive.  Sure you lose weight quickly, but once you stop the "diet" and go back to "normal" eating you put weight back on, and then some most of the time!  What you need to do is change the way you eat, adapt a healthier lifestyle.

It's all about portion control and healthy choices.  This doesn't mean you can't have a cheat meal once in a while.  That's the only way to keep your sanity!  But the rest of the time you need to make healthy choices....eating whole grains, brown rice instead of white, limit eating pasta (make sure it's whole wheat when you do), eat plenty of fruits and veggies, lean proteins and of course plenty of water.  Oh yes, of course, don't forget to get plenty of exercise too!  

It's all about making healthy choices...and everything in moderation...you can still have a treat every now and then....just make sure it's only 1 piece of cake, or a small bowl of ice cream, or maybe you'd like to enjoy a small bag of popcorn while you enjoy your movie...again, it's all about moderation.  Having this treat every once and while won't hurt you, and actually may help you shock your system and help your metabolism work better, as long as you go back to making healthy choices the next day.

So remember, diets are fads, you need to change your eating habits and enjoy a healthier lifestyle.  ENJOY!

You want to look like (insert favorite celeb here)?

Ever wonder, why can't I look like them?

I have one word for you...SOMATOTYPE!

What is a somatotype you may ask?  Well, let me tell you....Encyclopedia Britannica defines Somatotype as being "human body shape and physique type.  The term somatotype is used in the system of classification of human physical types developed by U.S. psychologist W.H. Sheldon.  In Sheldon's system, human beings can be classified as to body build in terms of three extreme body types: endomorphic, mesomorphic and ectomorphic."  

So in a nut shell, we are all born with a certain inherited body type, based on frame and body composition.  We may be one somatotype or a combination of the three.

Let's take a look into the three types, shall we....

Endomorphs tend to be round and soft with under-developed muscles and may gain weight easily. This body type usually has difficulty losing weight, but may not necessarily be overweight.  

Mesomorphs have an athletic build, they aren't over weight, they aren't underweight, they can gain and lose weight without much effort.

Ectomorphs are lean, with little body fat, have a hard time gaining weight.

Basically, you may not share the same somatotype as your favorite celebrity.  It may not be in your genes to have a similar body type.  But that doesn't mean that you can't achieve YOUR goals and be the best version of yourself that you can be!  

What's the moral of the story?  Be an individual...be yourself...don't compare yourself to others...be the happiest, healthiest version of yourself!  (who says celebrities are happier anyway?)

So...how did you get from where you were, to where you are?

My Story

I had always been a "big Canadian girl" and everyone said "that's the way you're supposed to be". At my thinnest, in high school (where I met my hubby), throughout college and when I got married, I was a happy and healthy size 12.  

So what happened?  

I gained almost 100 pounds each time I was pregnant, that's what!  And I had my girls back to back! I was pregnant, nursed my eldest daughter for one year, then right away I was pregnant with my youngest and nursed her for one year as well.  I'm pretty sure I don't have to tell you how busy I was with two children under the age of 2!  After a couple of years I decided to try the Atkins "diet" and I did get myself back into my size 12's.  Mission accomplished, right?  Not quite....my hubby was offered another job in another city, well actually, another country....Orange County California to be exact!  Unfortunately, our girls had already started the year at school and we didn't want to take them out and throw them into a brand new school part way through the year.  So we decided that hubby would go ahead of us and the girls and I would join him once the school year was over. That's where it all started to go downhill.

I had two small children, ages 6 and 8, who were in bed every evening by 7pm.  So what is a stay at home mom to do every evening, alone, with all of her chores and laundry done for the day?  Drink a bottle of wine and eat a plate of nachos and cheese every single night, of course!  So, my weight started to creep back up.  By the time we moved to SoCal I was a very uncomfortable size 18.

So, what happened?  What was my A-ha moment?  I am honestly not sure when it was or what happened.  What I can tell you I was absolutely miserable.  I was so unhappy with myself it was starting to affect EVERYTHING in my life.  Thats when my husband did one of the best things he ever could have done for me...he gifted me with a Mommy Make-Over.

A Mommy Make-Over consists of cosmetic surgery procedures that restore a woman's post-pregnancy body.  And that's all I have to say about that...google it if you want all the gory details.  I thought that was it.  That this was the best me I was ever going to be.  Boy was I wrong!  My hubby then hooked me up with a personal trainer, once I was cleared to start working out.  For the first time in my life I was working out 5 days a week in a gym!

My trainer not only helped me to change my body composition, she also showed me a healthier way of eating.  With her help and guidance I began noticing big changes in myself.  It was thrilling!  I had no idea I could do the things I was doing (running with my family - half-marathons too!) and see the changes I was seeing (I had abs!).  In the end I had lost over 85 pounds and was now a size 6!!!!!!

Were it not for my absolutely amazing and supportive husband and children, or the help of a wonderful personal trainer, I would not be the happy and healthy woman I am today.

I am so grateful for ALL the experiences in my life.  I wouldn't be the person I am today with out them.  That's why I decided to become a personal trainer myself.  I've been in your shoes, I know how you feel!  I also know with the proper guidance, support, knowledge and lots of determination, your goals of a happier and healthier life are totally attainable!  
Trust me!  I've BEEN THERE, LOST THAT!

Eating Healthy When You Don't Have a Kitchen

Helpful Hints When You Have to Eat "Take Out" or "Eat Out"

Have you ever found yourself without access to a kitchen?

Due to a recent slab leak in our home, quite a common occurrence here in SoCal, I found myself minus a kitchen.

So how do you maintain a healthy lifestyle without the ability to cook?

Thankfully, living in Southern California we can use the BBQ year round.  So that's always an option. You can barbecue your protein, your veggies, even your starches...baked or roasted sweet potatoes... yummolicious!  It also makes clean up a breeze!  Especially useful when you have to wash your dishes in the powder room!

Unfortunately, with busy schedules eating out or bringing food in may be your only option.  This may sound fun at first, but after a while, you get over it...trust me!  

So how do you eat without relying on burgers and fries and pizza?  There are several other options. Every grocery store has a deli, it's quite easy to buy a pre-roasted chicken and steam some veggies in the microwave......just remember to remove the skin from the chicken...and thank goodness for salad bars.  Tons of veggies and proteins to chose from.  Always a nice option for an easy and healthy lunch.

Eating at a restaurant doesn't have to find you indulging every time either...pick a grilled or roasted protein and ask for double veggies instead of the usual side of potatoes, and skip dessert....unless it's a cheat day of course!

Things are pretty messy around here, but everything has been fixed and is starting to come together.  I can't wait to get my kitchen back and start cooking and prepping our food again!

So you think you can be a Personal Trainer?

My First EVER Blog

Never mind thinking I can be a Personal Trainer...what makes me think I can even be a blogger and that anyone would be interested in what I have to say?

I'm Stacey.  I was once an overweight, stay-at-home mom to two beautiful girls and wife to an amazing man.  At my heaviest I was an unhealthy and inactive size 22...I'm now a very healthy and very active size 6!  

It's been quite a journey to get where I am today, but it's all been worth it.  It wasn't a quick fix either. It's been a lot of hard work, dedication and commitment to a healthier lifestyle.

It takes time, trust me!  But you'll get there if you stick to it!  Think of it this way, it took several years to get to that point in my life, so it isn't going to take 3 weeks or 3 months to get the results you want.  As I continue on my journey I want to give back and help others who are in the same place in their life.  Hence the idea to become a certified personal trainer.

I hope you'll join me as I continue my journey, both personal and professional.  Along the way I hope to share some health and lifestyle tips that may help you as you begin or continue your journey to healthier way of living!