March is National Nutrition Month

At OC Fitness Mama we coach and encourage our clients to make good nutritional choices daily. We also encourage our clients to shop, plan and cook their meals. When you do these three things you are on your way to success. Taking time to plan meals is really the best way to get organized so you can be ready to go every morning. For example, planning your breakfast and lunches for the workweek is hugh. If you have to get up and help get your family out the door and you have no idea what to make for breakfast or lunch in the morning, it makes for a hectic morning and a very stressful one at that. However, if you plan your breakfast for the week then all you need to do in the morning is make the meal, or place it on the table if you have pre-planned and it is already made than that is great. An example of this would be oatmeal in a jar. Oatmeal in a mason jar made the night before for you or your family is easy, healthy and  great idea. Another idea would be to boil eggs the night before and have them ready to go for the morning with some whole grain toast and some fruit.  For lunches, do the same thing plan them for the week as well and make them the night before so you all you have to do is get them ready and take them. Salad’s in a jar, lettuce wraps, soups, sandwiches on healthy grain breads and left over chicken and rice from the night before are all great ideas. The main idea here is to think ahead, plan ahead and take time to shop for your meals.

Weekends are a great time to make some meals for the week and freeze them for dinner. Find some easy recipes on line or in your favorite cookbooks and get busy. Have your family help you and get some feedback what your family likes and get busy creating meals and then put them in containers and freeze them for the week. Then all you have to do is heat them up and they are ready to go.

If you have never planned meals before and feel overwhelmed by the idea go to https://www.choosemyplate.gov/ 

You will find a lot of great free ideas, information and education to help you get on your way with eating healthier. The website is free and has pictures of all the food groups, and will give you some inspiration just by seeing all the different colors of food. There are lots of things to see, learn and use to help you get started with better planning and healthier eating.  Eating healthy isn’t hard it just takes effort.

Putting together healthy meals for you and your family can be very rewarding and fun to do. Gather your family and start the planning, shopping and the prepping and you’ll be on your way to a new and healthier you!

 

OC Fitness Mama

Fit & fabulous @ 40 and beyond!

 

Create a new and positive mindset for 2018!

Happy New Year!

With every new year comes those new year’s resolutions, expectations and the SAME mindset that we have had for many years. Every year we set out to tell ourselves that we will lose weight, and the list goes on and on. We do the same thing year after year only to find out that two weeks into the new year we have already fallen short and we are already disappointed in ourselves. We have to be able to set ourselves up for success with a brand new positive mindset for 2018!

This year I would like to suggest that you try to do it differently. If change with ourselves is going to really happen then we need to start with a fresh new mindset. A mindset that is different from all the years before. You have heard the sane, if nothing changes nothing changes. Well it’s the same thing when we set goals every year. We have to change our mindsets. What is important is to do it differently so that the changes can occur and we are successful with our goals. Starting every day with a positive, optimistic and fresh start is paramount in taking yourself into a new direction in this new year. If those negative thoughts and feelings start to flood your mind, stop them before they take you off course. Remind yourself that those old ways of thinking don’t work and you are now working towards a new way of thinking this year.

When I train or coach clients I ask them to sit down and write out 3 SMART goals. Smart goals are a great way to set yourself up for success because, they help you break down your goals and also help you start off with a fresh and realistic new mindset. Smart stands for (specific, measurable, attainable, realistic and time-bound).  I find that asking clients to write down more than three is often overwhelming and they often don’t follow through. However, writing down three goals and using the SMART method. You can try to do all three goals at the same time, or split them up. An idea that I give our clients is tackle one goal and then the next and then the next. Some clients need to take extra baby steps to be successful and others can take on more at one time. What is important is that you find what way works for you and then get started.

This year take time to set yourself up for success with your goals and a NEW mindset. Success starts with doing it differently than you have done it in the past, now I think that’s a great idea don’t you?

Remember your health is your wealth!

 

OC Fitness Mama

Fit & Fabulous @ 40 and beyond!

Stay fit during the holiday season 2017!

Can you believe it’s already December? The year has seemed to really fly by, but one of the most magical months of the year is upon us and it is a wonderful holiday for sure, full of lots of family gatherings, parties, and eating and drinking things we many not normally include in our diet. Not to mention a schedule that is full every day until Christmas.

With all the hustle and bustle of the holiday season the thought of you staying on track with your workouts and healthy eating might just seem impossible. Try to avoid the excuse of the cold weather and the long holiday “to do” list to derail your hard efforts for the rest of the year. You have come too far to just give up now and not finish the year strong. So what do you do with a list as long as the alphabet? The solution is simple: keep your workouts time efficient and effective.

At OCFM we coach and educate our clients on a way to increase their daily activity using something called, NEAT: nonexercise, activity, thermogenesis. This idea of using NEAT daily comes from Dr. Levine’s book called, “Get Up”! In his book he encourages people to do what they can to stay active daily with everyday things such as housecleaning, yard work, vacuuming, laundry, parking further than you need to when going to a store and taking the stairs instead of the elevator when possible. Looking for ways to use the NEAT lifestyle is easier than you may think and is very effective on increasing your daily steps and moving your body, our goal: is to move and sit less! As a coach and trainer, I like to say, Get Vertical as much as possible!

With your workouts try doing to H.I.I.T. cardio sessions 2-3 times a week for 30 minutes. You can do these types of workouts by using a bike, elliptical, treadmill, rower or doing outdoor walking. Warm-up for 2-3 min then do a 30, 45, 60 interval of work and then recovery for 30,45,60 sec or a little longer if necessary. Do this 8-10 times, the rhythm would be work/recover until you are done, cool down for 2-3 minutes at the end.

As far as your strength training, try doing one set 12-15 reps, 1-3 times a week of a full body workout. If you have time for 2 sets go for it, otherwise research has shown that one set will work when used when time is tight. Remember you can do your workouts in 10 minute sections as well, with cardio or strength training.

Plan your meals and try to cook as home as much as possible do some batch cooking and freeze food for later in the week. Have plenty of fruits and veggies on hand for snacking and keep the treats to a minimum. Stick with healthy protein chooses, and take snacks with you when you’re out and about. Stay hydrated and watch the alcohol intake.

Stay consistent with your workouts this year,  do NOT put yourself on the back burner just because you’re busy, it’s really just another fancy excuse to not take care of yourself and your health is too important to do that! Give the gift of time to yourself to exercise and cook simply healthy meals during this holiday season and you will feel great for the holiday too.

Your health is your wealth and that’s your gift to you!

 

OC Fitness Mama

Fit & Fabulous @ 40 and beyond!

 

A Grateful Heart is a Thankful Heart!

 

 

 

 

 

 

 

A grateful heart if a thankful heart and with November here  and Thanksgiving right around the corner it is a wonderful time to reflect on the people in our life who we love and our grateful for. This month it is important to slow down and take time to spend with the ones you love and cherish. LIfe is so delicate and precious, it is like a butterfly in the palm of your hand. Push too hard and it can be crushed in an instance.

Life today as we know it is full of stress, pressures, bills, responsibilities, health issues and all kinds of  issues, but it’s how we choose to re-act to all of those things in life that we all experience. As we all venture on this journey called, “Life”, one thing is for sure and that is as we get older we get wiser and we also start to understand that we shouldn’t: sweat the small things.

What really is important and where we should focus our time and energy is with our families, friends, and loving our neighbors far and near. When we look at life with a smile and a lot of love it becomes clear that we are all wanting the same thing to love and be loved.

So take the time to tell your family how much you love them, hold your children closely and let them know that they are loved and for your sweet husbands tell them you love them every day.

Life is a beautiful thing and often times we get so busy that we simply forget to slow down and smell the roses, this month be sure to slow down, take time to enjoy every day and remember to start each day with a grateful heart.

 

Fit & Fabulous @ 40 and Beyond!

OC Fitness Mama

October is Breast Cancer Awareness Month

Did you know that exercise and good nutrition is more important than you may think when it comes to helping to prevent breast cancer and ALL cancers?

Well it is and according to the American Cancer Society research has shown that eating a poor diet and being sedentary are two of the main factors that can increase a person’s risk for cancer. However, there is some good news here to help you prevent it from happening to you.

At OC Fitness Mama we consider our studio as an educational place where we help our female clients by sharing with them the importance of disease prevention. This month we are going to be talking to all of our clients about helping themselves to prevent all cancers, not just breast cancer but ALL cancers. The importance of living a healthy lifestyle is so important and it is easier than most women think. Below are some ways to help yourself prevent cancer…take them seriously and you are going to help yourself be at a lower risk for cancer. It is worth it!

  • If you are overweight, get yourself on a program to help you lose 10% of your weight with-in a year. That is doable and something that is with-in all women’s reach. Hiring a trainer is one of the best ways to help yourself do this and be accountable to someone. Once you get to a healthy weight do your best to stay there and not yo-yo up and down. Being at a consistent weight is really important. By doing this you will decrease your risk of several cancers including: breast, anal, colon, kidney, pancreas and many more. Carrying too much weight is dangerous because of the excess body fat. The body then increases the release of estrogen and insulin in your blood stream and these hormones then circulate throughout your body and can cause the body to produce and stimulate cancer to grow in your body.
  • If you smoke or vape:  STOP!!! This is one of the most toxic things you can put  to your body…If you are a smoker or you vape we encourage you to get the help you need to STOP this habit. It could and will help decrease the risk of cancer in your body.
  • As we share with all of our OCFM clients: Get vertical! Stand more and sit less during the day, it is important to move more. Sitting is the new smoking and it is dangerous!!! See where you can help yourself at work with getting a stand up desk as well as getting up every hour to move and stretch.
  • Be sure to increase your physical activity and include, strength training, cardiovascular exercise, stretching and stress releasing activities. Sitting, laying around, watching T.V., playing video games and having a lazy lifestyle could cost you big time. Get your exercise in daily, best to do at least 150-300 minutes of cardio weekly. Make appointments with yourself in your calendar and then stick to them like doctors’ appointments. Exercise will help control your weight and your hormones in your body. Remember also that a little goes a long way!
  • Eat healthy, if you are unsure how to eat a healthy diet hire a nutritionist or trainer who is qualified to work with you on a healthy eating plan. This is so important to do when it comes to decreasing your risk for cancer. Eat more of a plant based/Mediterranean eating plan and that will really help you do also fill full and give you more energy.
  • Watch your alcohol intake, take a look at the guidelines at the American Cancer Society. Women sometimes underestimate their intake of alcohol there is direct research to show that drinking too much increases your risk of cancers.

Share this information with the women you care about, it could help safe their live and yours too!

 

 

Fit & Fabulous at 40 and Beyond!

OC Fitness Mama

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

 

 

 

 

 

 

12312

Archives