Posts

…Shop with Scrip…

What is the one word some parents DREAD to hear as their kids embark on their school year… FUNDRAISER.

I do not know about you, but when I was a kid my parents NEVER let me fully participate in the school fundraisers. They did not want to deal with the hassle of taking me around to family and friends to collect orders and then have to deliver all of those ordered products. It can be time consuming and it can be a daunting task for any parent/child.

Well, it is 2017 and ALL of that is starting to change.  Thanks to companies such as Shop With Scrip, fundraising can now be done easily and effortlessly.

What is Shop With Scrip

Scrip is the most effective fundraising tool available for schools, churches, bands/music programs, sports teams and other non-profits. 

This program allows consumers to purchase gift cards as the “product” for the fundraiser. There are over 700 popular retailers that participate in this program! Some business include: Target, Walmart, Starbucks.  A full list of retailers can be found by CLICKING HERE

How it all works?

Here are the three steps to getting started with scrip fundraising:

  1. Have your organization sign up to become one of our valued customers – we love them all!
  2. Once your organization is approved, your enrolled families will order and pay for gift cards they can use on their everyday and gift-giving shopping. Bonus: you earn rebates right then and there!
  3. We deliver your gift cards very quickly to your organization and then you get to see your families smile when you distribute their gift cards to them.

 

 

Shop With Scrip is a revolutionary way to get your children’s organization to raise money this school year. With first class customer service and a product that EVERYONE purchases, this program is the perfect fit for any organization looking to raise money.  A gift card is the gift that keeps giving! You can have so many uses for a gift card that you purchase for yourself OR that you purchase for someone else! The holiday season is also right around the corner, and gift cards make the perfect gift!

Feel free to check out their website BY CLICKING HERE to get more information and details about their fundraising program.

…Fitness Hacks!…

If you are like me, each day can be chaotic and full of activities from the time that I wake up until I jump into bed at nigh. There are always small things that can be done to help our busy lives run a little smoother.  This can be more helpful for those who say that “they are too busy” to workout or just have a bad habit of forgetting things that are needed to go workout (leading to another reason why people make excuses to get out of working out).

Throw out junk food

This is something that I help practice with my clients.  Is there a need for a jumbo box of Twinkies or king size package of candy bars?  Sure, your kids or significant other may enjoy these treats.  If there is no reason to have them at your house limit how many of these kinds of food you have around.  It will help by not tempting you to want to eat those things.   If you do have to have them at home try to keep them in a hard to reach place or have them hidden so you can not find them.  Until you can create your own will power to stay away from those things getting help from those around you can help you to become successful with reaching your health goals.

Have a box of food that you are trying to get out of your house? Instead of throwing it away consider donating it to a local school or food bank!

Is your favorite show on tonight? Watch it WHILE you workout

This is a trick that I personally use and I tell ALL of my clients to use.  If you have 1-3 shows that you watch each week plan your cardio time DURING those shoes. You can be on the cardio equipment and not miss your favorite episode.  It will also allow you to kill two birds with one stone!

Pack a bag

Each night before I go to bed I try to get everything ready for the next day.  This includes my workout clothes.  Getting them together allows me to double check that I have everything needed so I wont forget anything.  I will place my gym bag near the door so I will not forget it when I leave in the morning. I also keep a small “emergency fitness bag” in my trunk.  This bag has the following: ear buds (because I am always losing or forgetting mine at home), socks (you never know when you forget to grab some when you wear flip flops or tights to work), sports bra (I bought a spare sports bra and keep it in the bag because sometimes all of my workout clothes are in the washer/dryer and I need one), hair ties, and an empty water bottle. Make sure to add anything that you typically forget.

You can also follow this trip to save you space if you have to pack your gym clothes in a small bag or purse:

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Plan ahead!

Make sure to PLAN the days you want to workout AND what you want to do on those days.  Consider your workout time an important meeting that you have set with yourself.  If you have meetings for work or for other hobbies you are doing, do you plan your day/schedule around those meetings so you can attend them? Treat your gym session just as you would treat any other meeting you will schedule.

DRINK MORE WATER!

It is clear that most people are not drinking enough water. You want to make sure that you are allowing your body to get the hydration it needs! Here is a great trick that I teach my clients to use to help them drink more water:

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Take time to recover!

Although some people enjoy working out 7 days a week, it is also recommended that you allow your body to have time to recover.  This is a great time to stretch and just let your body heal! Ice packs and self heating ointment can be great things to use to help you recover.  Here are some at-home remedies that you can try on your own:

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Set realistic goals!

This is probably one of the most common mistakes.  You have to set a goal that will be reachable in a realistic amount of time. If you set goals that are hard/impossible to obtain this could contribute to you not reaching your goals. Start with a smaller goal and then gradually work towards that (adding other small goals along the way).

…Fitness: my lift, my love, my addiction…

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Hi…My name is Stephanie. And I have an addiction. 

I am addicted to the stale musk of sweat when you walk into a gym…

I am addicted to the sound of weight plates clanging together…

I am addicted to hearing the light humming sounds of treadmills and other fitness equipment…

I am addicted to feeling sore when I wake up in the morning…

I am addicted to the feeling you get when you physically push yourself so hard during a workout that you can’t quite figure out if you are going to pass out or puke (sometimes as the same time…LoL)…

I am addicted to crushing personal records that I know that I was unable to do previously…

I am addicted to pushing myself mentally and physically…

I am addicted to helping those around me see their potential both physically and mentally…

I am addicted for helping to educate, motivate, and inspire someone to get up and make changes in their life so they can help improve the overall quality of their life…

But most importantly…addicted2fitness_2

I get that not everyone will truly understand my desire or need to push myself constantly.  Do I know I can do it…yes.  But, I have not found anything that I can not do and that is what drives me even further.

This fitness craze for me started in 2012.  Don’t get me wrong, I have always been an athlete and I have always been active.  Growing up, I played a lot of different sports and remained active even throughout college. It wasn’t until AFTER college that I had the time, resources, and money to dive into doing more athletic activities.  I started by first doing a Zombie Run with one of my best friends.  The trail run mixed in with mud bath instantly had me hooked. I was not a huge fan of being chased by blood dripping mummies, but I enjoyed the “capture the flag” concept that the race offered.  A few months later I signed up for my first Tough Mudder. WHILE I was training for my first Tough Mudder I was also training for my first NPC bikini competition. After that, I did a few more NPC competitions but really started to take a dive into endurance races. For the year of 2016 I wanted to put my focus on endurance races and GORUCK events instead of NPC competitions. And that was one of the best things I could have done.

I spend 2016 traveling, exploring, and living. Most importantly, I spent 2016 doing what I love most…growing my business and pushing myself physically.

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Why do I do these races? 

These races are not just about the medal or patch that you get when you complete the race.  The race is about the experience and the people. No two races will be alike.  You will get to battle some of your own internal demons.

You will question if the training you have been doing was enough.  You will question if your strength and overall abilities is enough.  You will question if what you are doing is something that you should actually be doing.  You will question if you are helping or being a burden to those that are around you. You will have a million other questions rummaging through your brain, but most importunately you will battle and defeat these questions of self doubt.You will conquer those very things that are trying to hold you back. To your surprise,  you will also help to push and motivate someone else around you to also push through those same questions and self limiting thoughts/feelings.

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I do these races BECAUSE I CAN. So many people take advantage of the fact that we have bodies that are capable of moving, climbing, pushing, pulling, running, etc. So many people 2nd guess themselves and do not show up to do events that they sign up for. So many people fail to even understand their worth and physical capabilities. If I am able to help just ONE person push past those barriers, that helps for me to validate my efforts.  It helps to prove to me that all of the work that I put into my training while people are sleeping, while people are out partying and having fun, while people are inside and I am outside getting tortured by the weather of mother nature is worth the milestone of conquering a feat that was once unconquerable.

Yes, there an be far worse things for me to be addicted to. But, to be addicted to fitness….is that even really an addiction? What could you classify it as? I would like to say that it is apart of me.  It is apart of my lifestyle. I am NOT sorry that I am not the type of person to sit at home EVERY weekend (don’t get me wrong a weekend at home is nice…but that is only blissful for a short period of time). If I have the time, resrouces, and money YES I will fill my scheudle with events. Why not explore and travel if I have the ability to do so? If I had the choice to go party at a premiere club or go roll around in the mud, with my ruck, next to 20-100 team mates, in the rain….guess what I would pick? #mudbath #justanotherdayatthespa

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From the outside looking in, I guess I can not expect or assume anyone to understand or be able to relate to my feeling of passion about what I do.

If I could just take your hand and walk you through my foot steps, then maybe…JUST MAYBE…you would be able to grasp why I do what I do.  I don’t want to put you in my shoes because my shoes are shoes that can not be filled. My ambition and drive is something that can not be replicated but only observed. My dedication to not just to myself, but to my clients and fellow fitness addicts.  This dedication is something that is strong and it will take dynamite to even weaken it.  It is a bond between conquerors and fellow competitors that can not be broken.  No matter how muddy a trail is, no matter how crappy the weather may be, no matter how much it hurts, we are one.

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Each day competitors of all facets and sports wake up and train as if there is no tomorrow. Olympic athletes get a pass for their dedication because ” they are training for the Olympics”.  But common people get questioned and bantered because they want to regularly attend athletic events? Because their dedication to health/fitness is not within the realms of what “some people” feel is normal? All because we are not training to go to an Olympic event? In your eyes there may not be a master event or title we are trying to win.  In our eyes…we are doing what makes us happy. We are doing what gives us a purpose and a meaning.  We are doing what gives us life.

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…What To Look For In Your Workout…

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When you are choosing between workouts, it can be tough figuring out what you should be going for. The truth is, there are so many on the market these days, that it is a real challenge just sifting through them. With that in mind, it is a good idea to get rid of the ones which are obviously no good. And the quickest way to do that is to know what it is that you are really looking for in your workouts. This is the kind of thing where no two people will have the same opinion. However, there are some common ideas which the majority of people will share. With that in mind, let’s take a look at some of the key attributes you should be looking for in your workout. Bear these in mind when you are trying to decide between two or more workout regimes.

Predictable Results

No two people are the same, and exercise affects every individual differently from the next. However, that is not to say that it is entirely sporadic. To tell the truth, when you are looking for a good workout, you should aim for something which is able to offer you predictable results. Again, you can never know for certain what effect a workout will have on you until you try it. The best you can do is go on appraisals and your better instinct. This way, you can go for something which is more likely to offer clear-cut results, which you can measure over time. That way, you can be far more certain of continued success with your workout.

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A Learning Curve

Depending on what kind of exercise regime you go for, there will always be some kind of learning curve. That is to say, there is almost always something new to learn. Either this will be something for your mind to grasp, or for your muscles memory to get used to. Whatever it is, make sure that it is a learning curve that you can handle. There are many different types of workout out there, and the fact is that some might be far too steep for you. It is always a sound idea to thoroughly research them first. Otherwise, you might find yourself straining needlessly.

Value For Money

This is something that is, for some reason, routinely overlooked. However, it is just as important here as it is with anything else. The fact is, when you hand your money over, you want to know that you are getting your money’s worth. This can be difficult to know straight off the bat, so you should look for clear signs. Try to avoid those which ask for refresh fees for DVDs, as they are often a rip off. Take a look at this info about max workouts for an example of the kind of workout scheme to avoid.

Good Use Of Time

Let’s not forget that other essential commodity, time. The fact is, you will be spending probably a fair amount of time on this new workout. As such, you should do everything you can to ensure that it is going to be worth your while. Again, this can be difficult to work out straight away. But it is worth looking into before you hand any money over. Look at previous reviews of the same product to get a good idea.

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…The Female Guide To Supplements…

The Female Guide To Supplements – Why ‘For Her’ Products Aren’t All That

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When you go shopping for supplements, do you immediately seek out the ‘For Her’ options? You have a very specific look that you want to attain with your physique.

You want lean, toned muscles that give a look of strength yet femininity. The last thing you want to do is end up looking bulky or like a man. As such, you figure the normal supplements designed for men are not where you should be looking.

The fact is, you may want to reconsider. You’ll often pay a premium to purchase the ‘For Her’ products when you really don’t need to be.

Here’s why.

Protein Is Protein

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The first thing you need to realize is that many supplements are very basic.  For instance, protein powder is essentially just protein.  Just like men don’t need different chicken breasts than you need to eat, the same applies for many products.

For instance a product such as whey protein can help both men and women meet their everyday protein requirements. Because both genders use protein in the same manner, there does not need to be any difference between the two varieties.

The same applies to other like supplements such as BCAA’s as well as glutamine.

Women Have A Different Hormonal Profile

Now, you might still be wondering though – isn’t your body different than his? It is, and that’s precisely why you don’t need different products.

Men have a high amount of the hormone testosterone in their body, which is something you don’t have. It is because of that hormone that he is able to build up the significant level of muscle bulk.

Even if you used all the same products as he did, you would still not be able to develop this level of muscle size. Your body simply isn’t designed for it.

Creatine for instance, which many women stay away from for fear it will make them look manly, could actually help you lose body fat.  If you are able to work harder in the gym because of it and build a few more pounds of lean muscle mass, that will increase your resting metabolic rate, making it easier to burn fat faster.

If you remain scared to use these basic, well-researched supplements, you’ll never reap these benefits.

Where Differences Do Matter

Now, all of this said, there are two key supplements where you do want to be more careful of.

The main ones?

First are multivitamins. You can find specific multivitamins that are designed for women and these may be worth buying. The reason being that they have increased levels of iron, which is a key mineral you need since you lose iron each month with your menstrual cycle.

Men and women will differ slightly in certain micronutrients and a targeted multi-vitamin can address this.

The second product you won’t want to use as a woman is any sort of products designed to boost testosterone levels. Here again, since you do not have that much of this hormone (and you aren’t meant to), you don’t want to use a supplement that is specifically intended to increase it.

If it states clearly on it that it’s a testosterone booster, walk away. That one would be a male-only product.

Beyond that, feel free to use all the same products he uses. This includes protein powders, creatine, glutamine, BCAA’s, pre-workout supplements, as well as any fat burners on the market as well.

You don’t need a special Hers formula in order to use them. The regular formula will work just fine – and save you money over the long term.

…Summer Champagne Cocktails…

Ok… Lets be realistic. The sun is coming out which means the summer cocktails are going to come out. I feel that with my clients their biggest battle is figuring out how to balance living a healthy lifestyle with a FUN lifestyle.  I am not saying that you have to give up ALL things to reach your health and fitness goals.  BUT MODERATION IS KEY!

So yes…if you have been working your butt off for weeks and you have your gals coming over for a girls night, enjoy one or two drinks.  The best suggestions is to always stick with low sugar options.  Red wine carries a great nutritional profile and some are even low in sugar and carbs. Do your research and see what nutritional values are in the drinks you want to consume.  In the mean time… here is a guest post providing some delicious options for you and your friends to try!

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Impress your guests with champagne cocktails

In a circle of adults no important celebration is complete without champagne. In our minds it is associated with memorable moments of life. But don’t feel afraid to mix up your next soiree with some elegant champagne cocktails.

Champagne cocktails were served traditionally as an aperitif before a festive dinner, though you can serve them any time. So to get you started, we have prepared for you some of the most accessible recipes that we believe are the best.

General tips:

  • champagne in cocktails should not be shaken (it foams strongly), if necessary, it should only be slowly stirred with a spoon;
  • before preparation all the ingredients and the glass should be cooled down;
  • use only big glasses capacity of which is 20-30% higher than the total volume of all added components;
  • It might sound obvious, but the higher the quality of the champagne, the tastier the cocktail will be

Lemon Cocktail

Ingredients:

  • 100 ml of dry or semi-dry champagne
  • 20ml of lemon juice
  • 1 piece of sugar
  • a slice of lemon
  • ice

Preparation:

In the glass on a thin stem put a piece of sugar, pour the lemon juice, pour champagne on top, put an ice-cube and decorate with lemon.

 

Champagne ice

Ingredients:

  • champagne (brut or dry, e.g. Lanson Champagne) – 50 ml;
  • ice cream (white) – 100 grams;
  • strawberry – 50 grams;
  • mint – 2-3 leaves.

Preparation:

Slice strawberries in big pieces and finely chop mint. Mix strawberry, ice cream and mint in a glass. Pour in the champagne.

Drink cocktail through a straw. Remains of strawberries can be eaten with a spoon.

Champagne with ice cream and strawberries is usually served for dessert.

 

AMERICAN GLORY I

Ingredients:

  • 20 ml of pomegranate syrup Grenadine;
  • 40 ml of orange juice;
  • 10 ml of lemon juice;
  • Any champagne on offer;
  • For decoration: 1 slice of orange.

Preparation:

Mix grenadine syrup, orange and lemon juices in a glass for champagne by one-third filled with crushed ice. Top up with champagne. Decorate the edge of the glass with a slice of orange.

 

Martini Royale

Ingredients:

  • 75ml of white vermouth;
  • 75 ml of dry sparkling wine;
  • Lime – 30grams;
  • Sprig of mint;
  • Ice cubes – 160 g

Preparation:

Fill a wine glass with ice cubes till top. Pour in white vermouth and dry sparkling wine. Squeeze a quarter of lime there and gently stir with a cocktail spoon. Decorate the glass with a slice of lime and sprig of mint.

 

Sparkling Strawberry Sangria

Ingredients:

  • 4-10 strawberries;
  • 1 apple;
  • 1/2 of lemon;
  • 1 lime;
  • 1 cinnamon stick;
  • 2-6 leaves of mint;
  • 50 grams of sugar (preferably yellow cane);
  • 1 bottle of champagne (Brut or Asti) very chilled.

Preparation:

Slice strawberries into 4 pieces and the rest of the fruit cut into cubes. Add mint, cinnamon, sugar and put the mix in refrigerator for several hours until the sugar dissolves and forms a “syrup” on the bottom of the bowl. Add the champagne 30 minutes before serving. Everything should be very well mixed and put back in the fridge. The drink should be served very chilled!!! (Depending on the season, strawberries can be replaced with peaches (peeled beforehand) or you can add some wild berries (blackberries) which with give the drink very beautiful shade.

Bon Appetit!

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…5 Minute Squat Challenge…

I saw this challenge by one of my favorite fitness gurus CT Fletcher.

He challenged people to put some weight on…and just squat….for 5 minutes…. NON STOP!

TALK.ABAOUT.A.BURN!!!!

I of course wanted to do my squat challenge with a twist.  I added some weight to my ruck sack and started squatting. Let me tell you…when I was done, I had to sit down and relax for a few minutes before I could stand up again.  I felt a deep and throbbing burn minutes event after I was done with the squats.

Let me break it down for you…

SQUATS:

There are various ways to perform a squat.  You can do a front squat, regular back squat, sumo squat, pistol squat, siff squat, dumbbell squat, plate squat, goblet squats, squat jumps, any many more.

The benefits to squatting and produce chiseled and nicely sculpted legs and glutes (also known as your BUTT!).  When you squat (or lift weights in general) your body will release hormones that will aid in muscle growth. The hormones are then circulated through your body which can then lead to the building and development of other parts of your body.  So in an essence, squatting promotes a full body workout if done correctly.  Squatting can help to also promote core strength via strengthening your core and back. It can also help to improve your balance, along with various other benefits.

Squatting is a great exercise for you to incorporate into your weight lifting routine.  BUT BE CAUTIOUS! You would want to seek the guidance of a health care professional when attempting to do this.  You do not want to improperly do these exercises as it can result in injuries.

So this is what I challenge YOU to do.

Ruck up…and SQUAT! Squat steady, slow, and deep for 5 straight minutes.  See how well you are able to maintain your composure throughout this 5 minute exercise.  I would suggest doing this at the end of your scheduled leg day lifting routine.  Trust me…

… Fit Chicks Guide to #lifestylesofthefitandflexin…

There are just some things that you DO or DO NOT do once you cross over to being a fit chick.  These things are adapted simply because…it is what most fit chicks do!  Yeah I am going to go ahead and say “all of the kool kids are/are not doing it” because lets be honest….most fit chicks I know have slowly transitioned to doing/not doing some of these things!

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{1}… Throw away the scale…

At this point…who cares!!! You have been eating healthy (most of the time), crushing the weights in the gym, and looking leaner and BETTER than ever.  The scale does NOT define the fitness success you have accomplished throughout your fitness journey.  You now measure your success via the slimming waist…bulging muscles…and wonder woman like strength that is slowly developing.  REJOICE for  you are now no longer a slave to the scale (and you may even get excited when you realize you have actually GAINED a pound or two!)

{2} …You look forward to rest days….but spend some portion of your rest day looking forward to when you can get back in the gym…

Yes…sometimes you do need to take a little break from the iron temple.  You do have to listen to your body and know when to just stay at home some days.  Although it may be hard it is still necessary.

{3}…Stay away from Whole Foods (or any other health food store)…

I am in NO way bashing these places…but believe me your pocket book will thank you later for it! I can not remember ONE trip that I have made to my favorite health food store that I did not drop at least $100.  Darn those sample trays and weekly “new hot item” signs.  *sigh* they get me EVERY time…and of course you can not just grab one!  They are usually on sale for 2/$5 or 3/$8….or some random price.  And of course they will have several different flavors for you to try. So why not just grab one (or two) of each to try! What can it hurt!?? It is healthy AND on sale!

{4}…find a good tea infusing mug AND tea pot…

Realistically who makes just one cup of tea?  And for those of use who can not find time to sit at home and actually enjoy the cup of tea you have to learn how to be mobile.  Stores like Teavana sweetly beckon to you every time you walk by.  And do not even think about taking a stroll down the tea isle at the grocer store!  There is always tea on sale and they store always has new/seasonal teas brightly and boldly on display.

{5} …invest in the stretch….

When I speak of “the stretch” I am referring to Stretchy clothing.  Stretch pants…shorts…tank tops…shirts…and even bras!  Fit chicks around the globe can probably relate to me when I say that some of your favorite brands of clothing may not fit the same once those muscles start to develop.  Jeans that are too tight on your thighs but too big in your waist…cute baby T’s that wont fit over your arms….cute boots that wont zip up over your calf…*sigh* growing muscles come at a small price but you do not have to sacrifice fashion for your new physique! You will just have to learn how to adjust via new brands and stretchy material.

Hopefully some of this information was helpful.  I would like to think that it is safe to say that some of my fellow fit chicks can relate to what was said in this post.  If not…that’s ok! Maybe you can teach me a few things that I have not figured out yet!

 

…Friday FITspiration…

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My Friday FITspiration is dedicated to this girl with me in the picture.

She has been working SO hard and not letting anything stand in her way.

She made some goals and she is doing what is necessary to accomplish them!

And to be quite honest on some days she keeps me accountable and motivated!

YES EVEN SOME OF THE FITNESS GURUS NEED A LITTLE MOTIVATION!

She is by far one of my favorite accountability partners and i think it is great that everyone has one!
Even if they do not workout with you, the fact that you have someone that will keep you pushing can make a tremendous difference!  Knowing that someone is there supporting you, and cheering for you to reach your goals can help to keep you motivated even on those day you do not feel like doing it!

This can be a friend, family member, co-worker, or even a pet! I have several clients who tell me that their dog will not let them get comfortable until they are taken on a walk each night!

You have to find your own sources of motivation to keep you pushing through your goals.

You CAN do anything that you set out to do.  But, in order to reach those goals you have to get up and do something about them!

What are you going to accomplish in 2014?

…Motivational Monday…

keep pushing