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

September isn’t just for back to school, it’s time for moms to start anew!

When we think of September we think about back to school for our tiny tots, tweens, teenagers, and young adult children going off to college. However, September is more than that. It is a very special month for all of us moms on many levels. It’s a time of year that not only is about our children going back to school, but also a time for us to reflect on what we want to do, go back to or even to start something new. It’s a time of year that makes us want to take ourselves to a whole new level. Take us to a new level by taking better care of not only our families and loved ones but also ourselves. We as mothers and women in our families often put ourselves on the back burner on every level but this September OC Fitness Mama wants to encourage you to take it up a notch and put yourself first. After all if mama’s happy the family is happy right?

Here are four simple ways to feel fit & fabulous everyday all day:

  1. Start your day off with breakfast for you and your family. Often times as mothers we are preparing breakfast and and making lunches in the morning for our children. Or maybe are children are grown and we either make breakfast for other family members or we simply don’t eat breakfast at all. This is a no-no for many reasons…we know this to be true at our studio when our moms make breakfast for their families and somehow forget about themselves. They come to their workouts on a empty stomach and frazzled from their morning.Their workouts reflect this because of their lack of energy and fuel. ?Planning ahead for you, as the mother, and for your family will go a long way. Take time on Sunday to plan ahead what your going to eat in the morning and what your going to fix your family. You can even set the table and get out the cereal bowls or what ever you can to put on the table to make it easier. Make lunches the night before if needed and let your children help, if you have teens delegate that they be responsible for making their own lunches and let them know that you are helping them to become self-sufficient. Protein in morning is very important for everyone in the family. It is going to help fuel you and your family for the day as well as help retain information for the children at school. If you like boiled eggs, you can boil them the night before and they can be ready to go in the morning. They also make great snacks for lunch at home or after-school snacks. Low fat yogurt, cottage cheese, low-fat milk, lowfat chocolate milk, scrambled eggs, and omelets with veggies are all easy and quick meals to make for a power-packed breakfast. Protein shakes are also quick and easy in the morning. ?When planning your breakfast maybe think about 2-3 hot breakfasts with 2 cold breakfast preparations a week to create mixing up the menu. Or create what works best for your family. Oatmeal, whole- wheat english muffins, bagels, healthy cereals, homemade healthy pancakes and waffles are great too. Wholewheat bread with peanut butter, almond butter or cashew butter is great over toast with a cut up banana. Avocado is also a great spread instead of butter on a whole-wheat or other healthy piece of toast. Adding the avocado which is a heart healthy fat in the morning will help to sustain you longer. Try to stay away from juices and have fresh fruit instead. Get your family on board and make it a family affair, but make sure that everyone eats breakfast including mom.
  2. Schedule your daily workout in pen in your planner or in your phone.?Making your daily workouts a priority is a must! Exercise is not an option anymore it really needs to be a lifestyle. Taking care of ?yourself important so figure out what your going to go to get in daily cardio, 2-3 strength training workouts, and stretching every week. Get creative with your time and make it happen. Getting up early before your children do works for a lot of moms. If that doesn’t work get in a noontime workout or after-work. You know your schedule best, just be sure to make it happen!
  3. Start your day with a grateful heart.?I believe with all my heart that starting each day with a grateful heart can help overcome anything you may encounter during your day. If you start your day feeling grateful you are way ahead of everything and everyone else. Knowing that you are starting your day off with a heart full of love, grace and hope will fuel you for an amazing day all day everyday.
  4. When in doubt get a smile out! Have you ever noticed that when you wear a smile everywhere you go life seems a little lighter? Well it’s true! I know first hand, it’s something that I try to do daily. I try even when I feel like I may not be able to do it because of something weighing on my heart. So I challenge you to do just that. When in doubt get a smile out. Try it and see how much better you feel. Also notice how you can help someone else feel. Smiles are contagious so go ahead pass yours own. You’ll feel great?because of it!

 

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OC Fitness Mama

Stacy Rae Mednick

Fit & fabulous @ 40 and beyond!

Watermelon -mint summer salsa

Watermelon-mint summer salsa:

One of the best things about summer is that friends and clients bring yummy recipes to you to share. Here is one of them, you are going to absolutely love it!

 

Total time to make: 10 minutes:

2 cups seedless watermelon, diced

1 cup cucumber, diced and seeded

2 Tbsp. sweet red onion, finely minced

1 Tbsp. each cilantro and fresh mint, finely chopped

1 Tbsp. lime juice

1/4 tsp. hot sauce

1/2 tsp. salt

Combined all ingredients, mixing gently to ensure all ingredients are well incorporated. Chill covered fro 1 hour. Serve with crisp tortilla chips (we like the Stacy Pita Chips), or as a garnish for grilled seafood or pork.

Refrigerate any leftover. Makes 3 cups.

*** Feel free to add 1/4 tsp zest of lime and 1 tsp minced jolapeno pepper to taste.

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August 3rd National Watermelon Day!

August 3rd National Watermelon Day!

 

Fit & fabulous @ 40 and beyond!

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OC Fitness Mama

Owner: Stacy Rae Mednick

 

 

 

 

 

 

 

 

What’s your WHY?

What is your WHY? What gets you up and going every morning to start your day? What motivates you to be your personal best? What is your deciding factor of how you spend your time and what you do with it? What are you passionate about? These questions are deep and very important. That is WHY we at OC Fitness Mama want to ask you these questions.
Taking care of you and your health should be your biggest WHY, because you are important and your health matters! Making your health ?a priority ?is an investment of your time and energy and therefore should be at the top of your daily list. At OC Fitness Mama we care about your WHY and we want to help you make YOU a priority! Our trainers our equipped to do that and are available to help you reach that personal??fitness WHY on every level.?So ask yourself if you are making yourself a priority and if not,?WHY! Sometimes it just takes asking yourself that very question to start that conversation with yourself, but once you do, you have taken the first step! This summer let OC Fitness Mama help you take it to the next step by helping you make your health your number one ?WHY.?We are currently offering a SUMMER SIZZLE SPECIAL for new clients. This offer includes your choice of one health coaching session and ?two personal training or semi-private training sessions. All for $165.00!!! So give OC Fitness Mama a call and let us help YOU discover your WHY!?Isn’t it time to get your WHY on? Call us today to schedule your first appointment. We look forward to hearing from you soon…

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What’s your WHY?

 

OC Fitness Mama

Fit & fabulous @ 40 and beyond!

(714) 510-(BODY) 2639

Diana meets her physical requirements for her new job with the help of her strength training program!

More than two years ago, I tried to pass a physically demanding test for work and I just couldn?t do it. The test consisted of swinging back and forth three times on a 1?2 inch diameter rope across a 5 foot span without touching the ground or letting go. Next, one is required to hold the rope with only hands and do a dead-man?s hang on the rope for 10 seconds. Finally, one must swing twice across the 5 ft. span and land on both feet each time. I passed this test years earlier, but my strength was diminished as I?d gotten older. I had not made time for a workout routine.
My work took me to the offshore oil rigs where you must swing on a rope from the boat to the platform and back when it?s time to leave. After working on the platforms for more than 20 years, I changed jobs in May 2014 to a land based operation where I wouldn?t be in danger of losing my job due to this physical test. And that same month, I joined OC Fitness Mama and met Stacy Rae. I?ve been going twice a week and have steadily gotten stronger and more fit. My weight is the same, but my clothes fit better. I had a goal to ski two days in a row from when the ski lifts open to when they close and was able to do that. Stacy?s guidance and training has made such a difference in my body and my mind.
Recently, the small independent oil company I work for is reorganizing due to the low price of crude oil. As luck would have it, the job I had on the offshore rigs opened up again. It?s been my favorite workplace since the 80s. But I?d have to pass the swing rope test before I could be considered in the hiring process
for the job. Thankfully, with the vital training I?ve received from Stacy Rae and Stacy D., my strength and fitness from nearly two years of working out, and the prayers and support I?ve received from friends and family, I?m happy to say I passed the swing rope test on Friday, March 22.

Diana feeling AMAZING! She passed the physical part of her job requirement. Her strength training helped make that happen. Congratulations Diana!

Diana feeling AMAZING! She passed the physical part of her job requirement. Her strength training helped make that happen. Congratulations Diana!

Working on the bosu for balance, strength & working the upper body was key in helping to prepare for the physical testing for the new job. Diana nailed it!!!

Working on the bosu for balance, strength & working the upper body was key in helping to prepare for the physical testing for the new job. Diana nailed it!!!

 

Thank you, OC Fitness Mama!

February is Heart Disease Awareness Month!

When we think of February what comes to mind is the color red and the shape of a heart. Valentine’s Day is right around the corner on February 14th. We often give chocolates and cards to the ones we love, which includes our husbands, friends, family and co-workers. However, there is also another reason to wear the color red during February. It is also Heart Disease Awareness month.

Heart disease and other cardiovascular diseases are the number one?killer of women, causing 1 in 3 deaths every year. That?s approximately one woman every minute!

But it doesn?t affect all women the same. According to American Heart Association.the warning signs for women aren’t the same as men.

It is important to understand the most common?warning signs of a heart attack. It could safe your life or someone you love. Some heart attacks can be sudden and intense. Others can start slow with some discomfort and mild pain.

 

Here are some signs to protect yourself:

1. Chest discomfort😕The pain can come and go, that is why it is important to not ignore. ?Pay attention. If it becomes more uncomfortable and/or if you feel any tight pressure or pain than you should probably call 9-1-1.

2. Discomfort in your upper body and other areas of your body:?Pain and discomfort can be in the arms (one or two), your stomach, back, neck or jaw. Pay attention to all of these areas.

3. Shortness of breath:?This is something that you may not pay attention to but is significant. It is important and may come and go, It can come with or with-out chest discomfort.

4. Waring signs: You may not feel yourself. You can feel light headed, nauseous, and/or break out is a sweat (most likely a cold sweat).

 

According to the AHA,??if you or someone you are with has 1 or more of these signs, call 9-1-1 right away. ?Never drive yourself if you are having these symptoms and don’t let the person you are with drive either.

Here are ways to ?prevent heart disease:

1. Get Moving! Having a sedentary lifestyle is dangerous. If you ?have a job?where you?sit most of the day, you should get up and walk around as much as possible. Hire a trainer, find an exercise you like, and take movement seriously. It could save your life. If you sit at work get up at least every 1/2 hour to 1 hour and move about for 5 minutes. Also talk to your HR person about how you can make your work station a standing station so your not sitting all the day at work. Try to aim for 150 minutes of cardio a week, that is about 2 1/2 hours of moderate physical activity each week. Walking is a great way to get moving, can start with 10 minutes and work up to 20 or more. It doesn’t have to been done all at once either, 10 minutes, 3 times a day rather than all at once.

2. Know Your Numbers for your cholesterol, triglycerides, blood pressure, fasting glucose. Every women should know this information. ?If you don’t know or choose to not know then you could be at risk. Being in denial is sometimes easier for us but not in the best interest for our health. We at OC Fitness Mama we encourage our clients to get an annual ?physical and blood work. Your body changes and your blood work does too, knowing this information is vital ?to how you can navigate your life. Having a weekly exercise program and having healthy eating habits is necessary to your overall ?well-being.

3. Lose Weight If Necessary:?Extra weight isn’t good for your body or your heart. If you need to lose weight, do it slowly an start with a walking program and make better choices with your food. You can move more and eat less. Add weight training and cardio exercise to your weekly schedule and be consistent. You will feel better and hopefully lose weight.

4. Stop Smoking: If you smoke, it’s time to stop an unhealthy habit. Talk to your doctor about how to quit smoking.

5. Decrease Stress: Decrease stress through yoga, deep breathing, stretching and communication. These are all ways to decrease stress, they are all easy to add to your exercise plan and are very important. Find ways to talk to the ones you love and at your work it is important not to hang on to things.It affects your heart and can take a toll.

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Happy Valentines and Heart Month!

OC Fitness Mama

Ten Ways to Stay the Course during the Holiday Season:

1. When it comes to your workout think in terms of mini workouts. If you do 10-20 minutes, that is enough time to do a few strength training circuits or a walk around the neighborhood. Remember something is always better than nothing.
2. Stop having the mentality that your workouts have to be long (the all-or-nothing thinking), workouts done in increments 10 minutes in the morning, 10 minutes at lunch and 10 min in the afternoon are a great way to fit it in and still make it count.
3. Get in some H.I.I.T. (High Intensity Interval Training). Cardio sessions 2-3 times a week really help fit in a fat-burning cardio workout. If possible, do these workouts on nonconsecutive days for the best results and not on your strength training days. For example: Warm-up for 2-3 minutes then do an interval called 30, 20, 10?For the first 30 seconds walk, cycle or do the elliptical at a speed that is normal. For the next 20 seconds go faster and the last 10 seconds go as fast as you can. Repeat this five more times. One cycle equals 6 minutes. You can always increase cycles, too.
4. Stay consistent during the holidays by keeping your workouts written in your planner or in your phone. Your workouts may not be as long or difficult as you normally train, but that is ok. Consistency will be the real payoff and you will keep your weight in check.
5. Drink lots of water and kick unhealthy drinks to the curb. Watching what you drink during the holidays will not only be better for your body, but will also keep you from adding empty calories. If you are going to have a cocktail, be sure to eat while doing this. The food will help absorb the alcohol and you will not get as tipsy had you not had any food. You will also not gain as much weight from treating yourself. Go for a wine spritzer or something that isn?t creamy and full of sugar.
6. Be sure to eat breakfast and a meal or a snack every three hours every day. Your metabolism will stay elevated and you will have more energy to get everything you need to get done during this busy time of year. Bring snacks and a bottled water with you as a reminder.
7. Get at least 1-2 strength training workouts in during the week. You can actually get away with doing 1 set of 10 exercises. For example: One set of 12-15 bent knee or military push-ups, bench dips, traveling alternating lunges, squats, bent over dumbbell back rows, shoulder presses, bicep curls, back hyperextensions, mountain climbers and cat/cow move. Depending on your time, repeat if you can!
8. Do some stretching and gentle breathing 2-3 times a week for 5-10 minutes. This will help to bring down your stress level. Your blood pressure with raises this time of year from all that you have to do. You can do this anywhere, anytime, and anyplace.
9. Let go of the things you can?t control or change. By doing this, you give your self permission to do what you can and that?s enough for now.
10. Be grateful for your family, friends, and loved ones, communicate to them that you love and care about them and you are there if they need you. Also do your best to live in the moment and enjoy your time with them. It is important to be in the present, it?s healthy and teaches you to enjoy the moment without stressing about what?s next.
Hopefully these 10 suggestions will help you have a calmer and joyful holiday season. The average person gains 5-10 pounds during this time, but that doesn?t have to be you. Enjoy yourself & remember to stay the course by moving more and eating less.

 

Have a wonderful holiday season this year and may God continue to bless you!

OC Fitness Mama

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Happy September!

Happy September to all the OC Fitness Mamas,

Some of you have children going back to school like I do and some of you are just excited about the cooler weather. Whatever excites you about this beautiful time of year is worth getting excited about! Life is EXCITING and therefore we as women ?want to not just exist daily, but ?to really THRIVE!. So I would like to encourage you to get out your appointment book & calendar and make you and your health one of the TOP ?priorities on your schedule this month and for the rest of the year. No matter how you do your scheduling be sure to write your workouts down on paper. That way they are hard to change and you can schedule your other appointments around your fitness time. Your commitment to your workouts is just as important as any other appointments you make. Your body will not just exercise on it’s own as you know, YOU have to move your body and make it HAPPEN.

This month at OC Fitness Mama, we are doing a fitness challenge to help our clients get back on track…Come ?fall?back into fitness?with a 21 day cardio challenge from September 9-30. For 21 days?we want to encourage you to do cardio EVERY day! You can go to our Facebook event page and sign up to do the challenge. Here is the link:https://www.facebook.com/events/1490674417915334/

 

 

 

Come Fall into Fitness with us at "OC Fitness Mama!

Come Fall into Fitness with us at OC Fitness Mama!

Why did we choose 21 days? ?Because it takes 21 days to make a healthy habit. Join us from September 9-30 to create a healthy habit for yourself…Choose any cardio activity that raises your heart rate and brings you JOY! Cardio helps to decrease stress, depression and increases your endorphin’s so you can FEEL good all day long. Examples of cardio: walking, running, swimming, dancing, spinning, hula-hooping, jump-roping, jumping on a mini trampoline, playing tag with your children and any other moving activity with enjoy. Our hope is that after 21 days you FEEL so AMAZING that you’ll want to continue to do cardio and strengthen the most important muscle in your body your heart!

Have fun and feel better. Your body will appreciate it!

OC Fitness Mama

 

Fit & fabulous @ 40 and beyond”

 

Elisa’s Transformation Tuesday Story

Elisa’s Transformation Tuesday Story

 

I work in a dental office and I was guiding my patient to the treatment room. She was walking behind me and she mentioned that I looked slimmer. I thanked her and mentioned that I picked up my walking regime for the month of April due to the walking challenge at OC Fitness Mama. I told her that it actually started back in March. My church held a fundraiser for the Walk 4 Water on March 22nd and we all walked about 4 miles that morning. On the?following day, my daughter Katie and I went on vacation to Germany for nine days. While in Germany, we did a lot of walking every day as we explored, Kaiserslautern, Speyer, Heidelberg and Berlin.

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Maureen Kilbourne’s Transformation Tuesday Story

Maureen Kilbourne’s Transformation Tuesday Story

Here is my story:

I have been an athlete my entire life then an injury and menopause set in. ?I gained weight?and I gave up.?I became LAZY. My friend who has been overweight most of her adult life inspired me. She had surgery and lost weight. I told her that in order ?to get to the finish line she needed to work out. She looked at?me and said, “So do you!”

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