Follow Through!

When you think of follow through what comes to your mind? More than likely you think of family responsibilities, work, children, volunteering and so many other things. However, have you thought about your follow through with your own health and fitness program? Do you put YOU on your calendar to take time out to take care of yourself? Well, if you haven’t yet, you should! YOU are just as important as everything and everyone else that is on your to-do list. In fact YOU should be at the top of the list and then your other responsibilities can be added. If you take care of yourself then,  you are ready to take care of your families and others. Most of the time we as women do it the other way around, but we eventually pay the price.

As a trainer and a health coach my clients often share with me  that they have resentments because, they have no time for themselves or to exercise. I get it, as a mother of three boys, a wife, business owner, volunteer and all the things on my to-do list… I understand! However, if you take the approach that if you  take care of you first and then others, you will not endure resentments and will have more energy for all your commitments in your life. I share this phrase with my clients: If Mama is happy then everyone’s happy!

So when you are planning your week of work, children’s sports, and everything else be sure to include your 30 minutes a day for you and your fitness program. All of us can find 30 minutes a day for self -care. Write your appointment in pen on your calendar for put it in your phone, whatever works for you, then FOLLOW THROUGH with your agreement with yourself. Treat it like a dental or doctor’s appointment and make it a priority. YOU are worth it and you will feel better for taking time out for yourself and your health. If you had any resentments about not taking out time for you, hopefully they will lessen, because you made the choice to take care of YOU!

 

Fit & Fabulous @ 40 and Beyond!

OC Fitness Mama

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How do you stay accountable to your training?

How do you stay accountable to your training? Do you have a trainer or coach that you stay in touch with during the week? Do you check off the workout with a check mark in planner or calendar? Or do you have phone app that helps you to stay accountable to your workouts? What ever way you do it, it’s important to do something. Research shows that being a accountable to someone when you are are trying to reach goals is essential in getting results with anything that you are doing, whether it be your own personal fitness goals, business goals or with school and other areas of our lives.

At OCFM we like to help our clients stay accountable in between training and coaching sessions. What we have found to be helpful for our clients is to text us and take pictures of  their meals on their cell phones. Most of our clients have a cell phone and so do we so it only made sense for us to have our clients stay in touch with us this way and stay accountable. They love it and it works too! We have had great success with doing this with them.

When new clients sign up with us at the studio, we talk with them about accountability and why it’s important to be accountable to their trainers or coach in between workouts. We also share with them the importance of this especially in the beginning of them working with us because it helps them them know that we care about them and if they are doing cardio, eating healthy and their stretching like we have suggested for them to do in order to get the results they desire. If a client is not doing some of the suggestions that we have made for them, then we can share with them that it’s important to still stay in touch with us and let us know if they are struggling so we can encourage them to get up and get moving again.

These tiny touches are just one way that we like to go the extra mile for our clients. They seem to appreciate it and also it helps them to know we are cheering them on. Everyone needs to be accountable to someone or something.

As the owner of OCFM, I am accountable to walking daily with my Fitbit. The days I walk outside on the Santa Ana River Trail I place a rock at the two-mile marker to help me see my accountability with how many rocks I can collect and place in this space I have created. It’s funny because the other day a young man was with a group of cyclist saw me do this. He looked at me like I was crazy and shook his head. I then decided to share with him why I was doing what I was doing and he then said to me, “that is a really good idea,” and he smiled at me. I share this with you because even as a trainer and heath coach, I also need things to help me stay accountable. It feels good and helps me to see more of the rocks pilling up. Who knows? Someone else might see me and will want do the same thing. I would love to see them do this, because if it helps me it could help them.

Find what works for you and stick with it. Being accountable, is important and everyone needs a way to do what works best for him or her. You will not only be inspired but you will also reach your goals faster and feel empowered.

 

Fit & Fabulous @ 40 and beyond!

OC Fitness Mama

 

 

 

 

C4W Loving Who You Are!

In this Choices 4 Women podcast, Nancy Mueller shares time with Stacy Rae Mednick of OC Fitness Mama

This interview will give you information to love who you are with positive self-talk and body image.  Stacy Rae is helping women feel good from the inside out as she shares information about how to determine your body type, but more importantly, how to make your body type work for you.

Women tend to be self-critical and often don’t realize how much harm the words, phrases and negative self-talk can do for us.  How can we believe a compliment from others when we don’t even know how to compliment ourselves?  If you think that putting yourself first is wrong, then you need to listen to hear what Stacy Rae has to say.

Please visit this site to hear the full interview:
Fit & Fabulous @ 40 and Beyond!


Set SMART goals for your summer 2017 workout program!

Can you believe that we are halfway through 2017? It is hard to believe but true. How many of you have followed through with your New Year’s resolutions? Unfortunately, more than likely you have fallen short, but there is no need to panic because you can still work on them. You have six months left of the year and that is plenty of time to get the results that you want. At OC Fitness Mama, we work with our clients on using the SMART acronym. It stands for: Specific, Measurable, Attainable, Realistic and Time-bound. Writing out SMART goals is like writing out directions to help you get to your destination. Here is a great example of using the SMART goal acronym to set a walking goal. I will commit to walking for 25 minutes, six times each week after work for the next six weeks. This is a great tool to write out your fitness goals, regardless if they are cardio, strength or flexibility, before you start working on them. This will help with the accountability to you and a trainer if you are working with one. It also helps to create a great habit of writing down goals that will help you actually reach them. Our clients at the studio have had great success with doing this. Take the time to write down 2-3 SMART goals that are important to you and then post them where you can see them to be reminded of them daily. This is also a great way to set great goals in your workplace or with other goals beside fitness (life goals, work, and other goals) you are trying to reach.

Goal setting is important. Without goals you have no vision and without a vision you have no plan.

This summer, OC Fitness Mama has a great Summer Slimming Program we are promoting. If you are looking to reach some of your goals and would like a great program to help you do that then check out our link: https://ocfitnessmama.com/jumpstart/

Summer is about having fun and enjoying this time of year but no one said it had to be without goals. This could be just what you need to jumpstart your summer for 2017!

Fit & Fabulous @ 40 and beyond.

OC Fitness Mama

Pre-Workout Food Ideas

Pre-Workout Food Ideas

As the owner of a personal training studio, I often get asked by our clients “what are some good ideas to eat before my strength training workout?” This is such a great question and I always respond with, “what a great question”, I am so glad you asked!”

It is so important to fuel your body before your strength training workout. Eating before your workout helps you to provide your body with enough fuel and energy to sustain a workout so that you can achieve your workout goals. Depending upon what time of day you workout, the length and the intensity of your workout will help determine what you should eat before you train. At OC Fitness Mama we train women so, for the purpose of this blog, we will focus on food ideas for women.

Here are a few key things to keep in mind before you workout to help fuel your body for an awesome workout. Drink about 8-16 ounces of water prior to your workout. Staying hydrated from the time you wake up until you go to bed is important for your body. Sipping water all day is a great idea. Get a nice glass water bottle and make it a habit. We like to suggest to our clients to start drinking water upon awakening. A great tip is to start your day with hot water and lemon before you eat any food. It helps to fill your stomach and helps to start your day at a positive hydration level. If you do not consume enough water from water, fruit, veggies, tea, coffee, or juice then your body can become dehydrated and fatigued, which will affect your workout. Sometimes being dehydrated can also cause headaches too. You could also have some cramping occur during your workout or during the day and it could be because you haven’t had enough water to drink. So be aware of water intake daily and listen to your body for possible signs of dehydration.

Depending on when you train will also determine what you eat. If you train early in the morning it’s a great way to increase your metabolism, but you may not feel like eating. At OCFM, we also coach our clients that no matter how early you train you need a little something to eat. Therefore, because liquid digests really easily it might be a good idea to have a small smoothie. A glass of milk or a apple would be a nice suggestion for those 6 am, workouts. For a workout that is as early as 6 am keep it light and then have something post workout within an hour.

As far as fueling your body for workouts at other times of the day, try some of these suggestions. You will be sure to feel hydrated and energetic for your training. Here are some examples:  yogurt ( plain or greek), bananas, pears, applesauce, healthy bars, smoothies ( made with unsweetened, almond, cashew or coconut milk, low-fat milk or yogurt), whole wheat bread ( we recommend Ezekiel 4:9 or Ezekiel english muffins), almond butter, cashew butter and peanut butter. Other great protein sources are boiled eggs, low-fat cottage cheese, string cheese, low-fat cream cheese and chicken. A warm cup of coffee with some milk and a small healthy bran muffin or a toast with avocado and an egg are also great options.

So the next time you go for a workout, try some of these ideas and see how good you feel. Chances are your workouts will improve and so will your stamina.

Fit & Fabulous @ 40 and Beyond

 

OC Fitness Mama

 

 

 

 

 

 

Exercise Becomes More Effective If You Believe It Will

Exercise Becomes More Effective If You Believe It Will

Hello and Happy Easter,

It is April now and hard to believe we are already in the fourth month of the year. By now we have all settled into a routine and have hopefully not abandoned our health and fitness goals. However, just in case you may have there is still hope all you need to do is to…Believe

According to Dictionary.com the definition of the word believe is below:

1. to have confidence in the truth, the existence, or the reliability of something, although without absolute proof that one is right in doing so: Only if one believes in something can one act purposefully. verb (used with object), believed, believing. … to have confidence in the assertions of (a person).

This is a great definition to the word believe however, to actually read it rather than to do it is an-other thing.

Have you ever wondered how some women in your life  are able to move through life a little easier than others? Or maybe they have more of a optimistic outlook on life than you do. Perhaps they seem more confident or even like they have some sort of secret they are keeping. Sometimes other women in your life may just be able to do things a lot easier like lose weight, be consistent with their workout programs or are just be better at preparing meals and staying on course with their fitness program.

At OCFM, we like to work with clients on their health and fitness goals. It’s important that we help them to “believe in themselves“, to believe in their goals, and believe they can make healthy changes at every level. This is one of the first things that we do at OCFM and we continue to strive to help our clients do throughout their time with us. As personal trainers and health coaches at OCFM “WE” sometimes believe in our clients before they learn how to. When it comes to your health and fitness goals sometimes, it takes someone else a coach, trainer or health coach to help you take the right steps forward with the goals and changes that you desire to have before you can actually take the first baby step.

When it comes to making health and fitness goals and personal changes on every level, try to remember that if you can start off with baby steps and believe that you are capable of making better choices for yourself, then you are going to get there sooner. Having an optimistic attitude is important when choosing to make changes with your health. Your attitude, feelings and thoughts about exercise can often times determine how you will or won’t benefit from it. If you can help yourself and have a positive  mindset instead of a negative one, then you will benefit from exercise and  you are more likely to do it and stick to it. Finding exercises that you enjoy is key in order to making it become a positive and healthy habit for yourself.

As you take one baby step every day to move forward with your goals you slowly start to gain self confidence, self esteem and self love along the way. Whatever your current goals are today it is important that you start off slow and take it one day at a time. Slow changes make for big results. Once you start to do this you really start to feel good about who you are and where you are going. Just keep moving day by day and believe that you can do it!

Getting in shape isn’t just about what the scale says every time you get on it, more importantly it is about the journey you have traveled to get there. So before you start your day and move forward throughout the rest of 2017 remember to take time to BELIEVE in yourself, with all your dreams, your goals and your aspirations only then will you truly be able to reach them.

Something that would be great to do is take some post it’s and write the work Believe on them and stick them where you start your day. Then out loud before you start our day read the word Believe out load 10 times, do this for 10 day’s and see what happens. Chances are you start to really believe in who you are and in the purpose that has been placed on your life. Not just for your health and fitness goals, but for everything in your life.

 

Fit & Fabulous @ 40 and Beyond

 

OC Fitness Mama

 

 

 

March is National Nutrition Month 2017

March is National Nutrition Month 2017

Every March, the Academy of Nutrition and Dietetics (AND) organizes National Nutrition Month. This theme this year is “Put Your Best Fork Forward”. This is is to remind us that every bite counts. There has been a lot of evidence to suggest that making small, daily dietary changes with our eating adds up to great success.  At OCFM we like to encourage our clients to make one small change at a time and then once they have that change in place then work on a new one. Doing this for 21 days in a row is a great way to set the stage for change and also to help it be remembered in your sub-conscious. Small changes such as adding an extra serving of a fruit or vegetables to your meals is a great way to inch change into your daily eating plan. Another example would be to add more water to your day and less fruit juice, soda or calorie loaded coffee’s and smoothies. Often times when we start to work with a new client we find that they don’t drink enough water and water is very important. If you have a hard time drinking water than add some sliced lemons, limes, oranges, cucumbers and mint to your glass. Perhaps you could put your water in a pretty glass with a straw and lots of ice. This makes it really nice to look and and also very healthy, and gives it some natural flavor. Having a glass of water before your meals is a great way to fill up your stomach so you won’t eat as much. It’s also a great thing to do before you do out to eat or go to a party where you don’t know what the food options will be.

This year try something new instead of the old dieting. Diets are DEAD and implementing healthy habits are IN. Work in one healthy habit and remove a not so healthy habit one by one and you will be on your way to a healthier you and a healthier year.

To check out some great websites to help you with eating more color and more variety: go to www.eatright.org and www.choosemyplate.gov.

It isn’t hard to make changes you just have to start with one and then add on from there. Soon you will be feeling better and have more energy to do the things you love. You might even lose some weight, either way you moving in the right direction on day at a time.

 

“Stay the Course”

Fit & Fabulous @ 40 and Beyond!

OC Fitness Mama

The Gift of Giving

Can you believe that it is December 2016? I can’t. When I look back at how fast this year went by, I realized that life in general is going fast. It’s hard to believe that the year is nearly over and yet that is exactly what is happening.

Time isn’t something we can control. We all have the same amount of hours in the day but what we do with our time is extremely important. Every day is a gift and should be treated as such. A new day allows us to start over with fresh breath in our lungs, puts yesterday behind us, today as our focus, and tomorrow as our future. What really matters most is that we have the opportunity to make a difference every day, everywhere we go, and with everyone we meet. This holiday season, when you are out and about, I would like to encourage you to think about little ways that you can be a difference maker. I call this T.T.O.L. (Tiny Touches Of LOVE)!

With December being one of the busiest times of the year and the emphasis on buying gifts, spending lots of money & being stressed to the max, why not think of little T.T.O.L. gestures that could be life changing for someone. You really don’t have to go anywhere special to do this. You can just integrate it into your everyday life. If you are out and about and see a stranger or run into one of your neighbors on an early morning walk, that could be a great opportunity to stop and say, “Hello”, or smile as you pass by. In today’s world we often don’t even take time to make eye contact anymore because we are in such a hurry or looking down at our phones. Something as simple as that can brighten someone’s day.

I would like to encourage you to think of things that are simple, free and yet of great value. Just take the time to show you care. So go ahead smile at that homeless person, offer to buy them a coffee or a sandwich, open the door for an elderly person, offer to have someone go in front of you at the grocery store just because, or pay it forward by buying the person’s coffee behind you at Starbucks.

I enjoy doing T.T.O.L. random acts of kindness all throughout the year, but for the month of December I would like to encourage you to try it. Hugs are free and human touch is so powerful it can bring someone hope, and there is not price tag on bringing hope to someone who is hopeless.

This time of year brings on a lot of emotions for all of us and so many people struggle this time of year for many reasons. It is a joyful time of year but also a challenging time of year for so many that are alone, suffering, addicted, homeless or whatever the situation may be.

Prayer is something that is very powerful and free. If you believe in prayer then please pray for those you love and even those you don’t know. When I see someone that I don’t know maybe a homeless person, homeless youth or someone with a sign that says, I’m hungry, I know I can make a difference by praying for them. It may not be able to solve their situation, but God hears all our prayers and he can do mighty miracles with them.
So this holiday season gift the gifts that matter, a little time and little T.T.O.L. it will bring you joy and your heart will be full.

PAY-IT-FORWARD

 

 

 

 

 

 

 

 

 

 

Merry Christmas from all of us at OC Fitness Mama,

Blessings to you & your families…

Fit & Fabulous @ 40 and Beyond!

OC Fitness Mama

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A Grateful Heart Is A Thankful Heart.

November is a wonderful time of year. The weather is getting cooler, the leaves are turning different colors and there is a hint that fall is finally here. It is also a time of year that we often take time to reflect. Perhaps with Thanksgiving being this month we may take more time to stop and realize how blessed we really are. As we start to make family plans for Thanksgiving Day, we also may begin to realize just how special our relationships are with our family, friends, clients, co-workers and neighbors really are. We may even take a moment to say “Thank you” out loud just because we are over-whelmed with joy with knowing that we truly are blessed to have so many amazing and loving people in our lives. Relationships are an important part of our life and we thrive when we are involved with people that we love and care about. Taking the time to be with the ones we love and nurture our relationships is not only important, but also necessary in order to keep them alive. Is there a family member, friend, client, or co-worker that you care and love but have lost contact with? Maybe you lost touch or your relationship has faded because neither of you made it a priority to keep in touch.

This month, OC Fitness Mama would like to encourage you to re-connect, re-kindle and reach out if there is someone you have lost touch with. If you feel that the relationship is healthy and you miss that person, reach out to them and let them know that you care about them. Sometimes it’s about forgiving someone that has hurt you or done something that has not been loving toward you. Forgiving them for whatever that might be is something you can control because you can’t control what they did that hurt you. By forgiving someone that hurts us is a very healthy thing to do. Forgiveness is part of our internal health and is a gift to our selves that can free our heart, spirit and soul from bitterness and pain. Maybe you forgive someone and it’s best to let the relationship remain afar, but you will have done your part by taking care of you. When we forgive others that have hurt us we give our self a gift back and that is a beautiful thing.

This month something that would be a great addition to your internal health would be to take time to journal five things daily that you’re grateful for. Doing this journaling can bring you joy and also help you see how blessed you really are. Try it and if you would like to share some of your daily journaling with us at OC Fitness Mama we would love to hear from you! You may post them on our business page wall on Facebook.

Here is the link

One of OC Fitness Mama’s favorite scriptures is John 13:34…A new commandment I give to you, that you love one another, just as I have loved you, you also are to love one another.

Have a wonderful Thanksgiving this year, spend time with the ones you love and enjoy each other.

After all, time with the people we love is something that is more precious than any gift. Time is irreversible and we create amazing memories when we live life in the present while making them. Enjoy your visits, your time and conversations with the people in your life this Thanksgiving. Living in the present is a powerful way to live your life, each and every day.

You will be grateful you do!

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OC Fitness Mama is Thankful for our clients.

OC Fitness Mama is Thankful for our clients.

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Fit & Fabulous @ 40 and Beyond!

OC Fitness Mama

 

October is Breast Cancer Month

October is Breast Cancer Awareness Month and, at OC Fitness Mama, we like to educate and inspire our clients to take better care of themselves. We as women are always doing everything for others, including our families, loved ones, aging parents and even pets. Over the years we tend to take care of ourselves less and less. When suddenly one day we realize that we can’t do it anymore. Maybe your clothes are getting too tight, you don’t have the energy to do much more than what we have to, or you simply don’t feel well. Perhaps you have just had your yearly physical and blood work done. Then the doctor gives you a call and says he or she needs to see you in their office to go over your results. Once you get there, the doctor explains to you that your  cholesterol is climbing, your blood pressure is too high and your glucose numbers are high. Because of these results, the doctor wants to put you on medication. Suddenly you find yourself feeling like the world just stopped and you are sinking. This is a feeling of being overwhelmed and feeling hopeless. But you don’t have to feel like that very long because there is a way back. We have helped many of our clients find their way back to their own selves. It is  all about a plan to put yourself first and to start taking better care of your health through exercise and healthy nutrition.Taking better care of  yourself is key to helping prevent you from getting different kinds of diseases ranging from all cancers, to high blood blood pressure, high cholesterol, obesity, diabetes and many more.

According to an article from the L.A. Times on May 20, 2016, they are saying that nearly 1/2 of all cancers in the U.S. could be prevented or delayed if Americans did 4 things: quit smoking, decreased their drinking, maintained a healthful weight and got at least 150 minutes of exercise each week, according to a new report. They also reported that this would reduce the number of new cancer diagnoses by 40% to 70%.

This new information was based on cancer rates and health behaviors in two large and long-running studies of health professionals. These two studies included a nurse’s health study and the health professional’s follow-up study. Another study from the Harvard T.H.Chan School of Public Health in Boston was able to take some information and data from the National Cancer Institute’s comprehensive Surveillance, Epidemiology, and End Results Program. The effect of a healthful lifestyle varied according to the gender and cancer type. If all of the women in this nation were to embrace this lifestyle, their yearly cancer rates would decrease by 59% and all new cancers would drop 41%. For example women who followed the advice given above for smoking, drinking, weight and exercise could possibly reduce their risk of lung cancer by 85% and their risk of colon cancer risk by 60%.The study also calculated, if the women took care of themselves, they could reduce pancreatic cancer by 53% endometrial cancer by 37%, ovarian cancer by 34% and breast cancer by 15%.

It is our hope at OC Fitness Mama that you stop procrastinating and get on a exercise program and a healthy eating program as soon as possible. You can make a difference with your health when you put yourself first and take better care of you!!! After all, you are an example to your family and you want to lead your family toward a healthier lifestyle. Cooking at home, exercising, decreasing stress and limiting the 4 things that this article suggested puts you in a much better spot for longevity and good health. Avoid waiting for tomorrow, start with today and make better choices in all  you do. You’re worth it. Your life and your future depend on it.

Be sure to get your annual check-up and your mammogram. If you are over 50, be sure to get your colonoscopy. Staying on top of your medical appointments is just as important. If fact, it could save your life. Prevention is key, information is  powerful and neglect is not a good choice. Self care is up to you. We know that you’ll take good care of yourself and do just that.

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Fit & Fabulous @ 40 and Beyond

OC Fitness Mama

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