Sunday, February 26, 2012

Movement Heals


                Wow!  So it's been a busy February!  I am a little late on my blog update and I apologize.  As you all can relate... life happens!  We have been getting so busy with boating season starting up, and with my crazy travels to and from Fresno weekly for work along with teaching here.  Let's just say we are working to find balance with our new busy schedules.   This blog is very important to me, and I really hope I can make a difference.  Even if it's small.  I know from personal experience a little goes a long way.  Which brings me to today's entry.

                In life it is so much easier to say, "I will do it later, Tomorrow is a new day, When I feel better, or   I will start next week."  We are the biggest procrastinators.  I am very guilty myself.  We can always find some reason or another to put whatever it may be off to a time that is more convenient for us.  Thing is it may never come.  There will always be something better to do, somewhere better to go, and something deliciously unhealthy to eat for you to start your "diet" of the week the next day.  I am sure you have heard the saying "A little goes a long way."  In this case it most definitely does.   In life and health the little changes you make to your daily routine, and your daily habits will add up and make a huge difference in the long run.  

                Today I am going to write about that little bit that will go the long way, and that movement can heal.  We all have extremely busy lives with absolutely no additional time for a quick run/walk, or some strength training right?  WRONG!  There is always time.  Working out is part of my life!  When I don't work out I am much crankier, judgmental, and complain about things that are not important and that do not even concern me.  Without even knowing it you may be the exact same way!  Setting aside time to have my workout even if it is 20 or 30 minutes is a must.  It changes my mood, and my eating habits, and I personally find it very therapeutic.  It's my time to clear my mind, and organize my brain.   Last blog I talked about how I eat from meal to meal.  Always starting with a healthy breakfast and that my lunch/dinner usually counter balance one another.  Or if we are going out I know I can order things healthier but I will probably have an extra cocktail or two, and I always nibble off my hubby's plate.  It adds up!  But knowing I got that workout in makes me feel a heck of a lot better!  You can do it to.  There's proof in life that MOVEMENT HEALS! 

                Would your Dr. suggest with your injury to do nothing.  NO they encourage you to move.  They have you do Physical Therapy, and in my profession a lot of doctors are now encouraging Pilates.  So we have a lot of clients rehabbing from an injury.  The Pilates motto is "Movement Heals."  People begin Pilates for flat abs, better posture, and to become more flexible.  But they continue to come because the way it makes them feel.  It heals you from the inside out.  I had a client in a car accident that went from being very active and healthy to very limited movement due to her spinal injury.  Surgery was her only option.  After coming to me for 2 years the mobility thru her body changed dramatically.  The Dr. said "continue to do whatever it is your doing because you are healing."  We have the power to heal ourselves. 

                Pilates is my thing and of course I encourage everyone to do it.  It becomes very addicting and it can change your life!  But it may not be your thing.  Maybe walking is or running.  Maybe spin classes or the Stairmaster.  Or maybe it's not cardio at all and you are just into weights.  Whatever it may be keep doing it!  You do it for the sole reason that it makes YOU feel better!   I encourage you to sweat once a day!  However you get there just do it!  It doesn't take much to get your heart rate up and to break a sweat, and it feels so good!  Living in the country now and with no gym membership I am finding things around my home to make my own personal gym.  It's kind of fun playing around with my workout and you should too!!  Just get your heart rate up!  My next blog entry will be making your home your own personal gym!  I think a lot people skip it on working out because they don't want to drive to the gym.  Now you will have no excuse.

*Take the stairs

*Park further

*Run with your dog while you are throwing them that bone

                As you have begun to become more aware of your food intake from last blog now we can add eating healthier to  that sweat once a day!  Detoxing  the body from all Impurities!  With the end result being a healthier and happier you.  Find the time, make the time. 

My challenge to you:

                Sweat once a day!  Your workout doesn't have to be 1 hour long.  Start small then aim to make them longer.  As you begin to feel the changes working out may not be something you feel is chore like,  but something you want to do.  Something you look forward to doing.  That little change can go a long way.  Due to demanding schedules early morning workouts or evening workouts are usually the only options.  Both times challenging enough just because you are too tired to get out of bed or too tired from your long day at work.  A quick workout will give you the boost of energy you need to get your day started.   Or it will give you that boost of energy when you get home to not collapse out on the couch with that box of cheez-its.  You will be surprised with the result so just do it!

Until next time,


Recipe tip:

                We love Italian!  I love to have chunky  meat sauce I make from scratch with lean grass fed ground beef served over steamed zucchini  instead of pasta.  No butter or salt added to the zucchini,  the sauce has enough flavor.   It still fills you up, and you don't feel as guilty for that glass of wine or two.  Or the garlic bread you dip in your leftover sauce!   And yes lean grass fed ground beef makes a huge difference than just any kind. Enjoy.

Sunday, January 15, 2012


                Happy New Year!  Every year everyone begins the year with a new set of goals with the best of intentions.  As we move thru January our resolutions are still in full force, but as we begin February those goals get less important.  Especially when the Valentines candy is on every aisle of every store before Christmas is even over.   I guess this only applies to those whose New Year's resolution was to lose weight or go on a diet.  Which is 99% of America's New Year's resolution, and 99% of their problem.    Not mine.  My New Year's resolution is to help people like you reach your goal by making it reachable.
                My Husband has been bugging me to begin this blog for about 6 months.  I have put it off for one reason after another.  Now that it's a New Year with new beginnings  why not begin it when everyone's goal is to get fit! 
                Let me tell you a little about myself.  My name is Stephanie I am 25 years old and married to a pretty amazing husband.  We moved a few months ago for my husband's job which leaves me more than enough time to blog about being healthy.  I am a Pilates Instructor and have been for 4 years.  It has truly changed my life.  I found something that I am good at, that I love, and it makes me personally happy and happier to have clients who feel good about themselves because of me.  I am starting my career over again which is pretty tough, after I worked so hard to build up my clientele, but it is also exciting and a learning experience to have to prove myself all over again.  Makes me work a little bit harder &  makes me want to learn even more!  That's the best part about health and fitness.  It's never ending!  There is always some new trend.  There is always some fad diet don't eat carbohydrates, eat carbohydrates, don't eat protein, eat protein.  That's what's wrong with America.   First and foremost it's not a DIET!  Remove that word from your vocabulary.  It's all about BALANCE.  That's why I decided to write a blog to reach people and let them know anything is possible if you have BALANCE.  I am living proof!
                Nearly 6 years ago I began my lifestyle change.  I was 20 and into partying, late night eating, and drinking with friends.  I mean at that age who is not?  I began exercising regularly, eating healthier and at normal hours.  It didn't happen overnight but I saw the progress, got the compliments, and that's what kept me going.  If you lose 10 lbs. in 2 days you will gain it all back probably more because that is just not realistic.  It was probably over a year I lost nearly 35lbs.  Give yourself time it will happen.  Overnight weight loss, or food deprivation is not plausible.   I  was at my highest weight ever and feeling pretty down about it.  But exercising feels good!  Eating healthy feels better!  At the beginning I really had to re- train my brain.  Not to just eat whatever or whenever.  I will say towards the beginning I was a lot more disciplined than I am now.  But you should be. It's a lifestyle change.   I still exercise regularly, am conscious of what I eat but I do not for any reason deprive myself.  Just ask my husband if I want chocolate I am having chocolate.  If he has French fries on his plate I will be eating at least half of them & if there's pizza in the room I am all over that.  Sounds pretty unhealthy which brings me to why I am writing this blog.  It's all possible if you have BALANCE.
                In order for me to do that  I need to balance all my meals.  I always start with a nice balanced breakfast.  That is the most important meal of the day.  It gets your metabolism going.  A higher metabolism means you burn more calories even when you are at rest.  Breakfast gives you energy to start your day, and leaves you feeling fuller longer,    No matter what you read.  Breakfast  never fails!   People skip breakfast with intentions of cutting back on calories to lose weight.    Little do they know those same people tend to double their calorie intake by the end of the day.  Yes you have the best of intentions but most likely will gain weight because you will burn fewer calories without that boost in your metabolism.   Depending on how much time I have.  I will either start with my favorite go to Oatmeal, thinly sliced apples & ground cinnamon.  It's amazing!  It's my own personal apple cinnamon oatmeal without all the added sugars and preservatives.  It takes about 5 minutes.  Probably the same amount to open a premade one full of sugar.  I also go to protein bars if I don't have too  much time.   Think-Thin chunky peanut butter are great.  Sugar free, gluten free.  You have to be careful of sugar free products though.  That's a whole other blog entry though.  Let's stick to balance today.  Some foods are more beneficial to your health than others.  The brain needs quick energy from carbohydrates, but you also need healthy fat and protein to keep you feeling full longer and your blood sugar down.    Bottom line breakfast is a must!  And it's always the healthiest, and in my opinion always should be!  I eat snacks throughout the day as well.  Nuts, apples and peanut-butter, celery & peanut-butter.     My husband tells me I have a peanut butter problem.  I eat it every day!  Yes there's lots of fat.  But it's the good fat.  Makes me laugh when someone won't eat peanut-butter because the amount of fat but will have toast with BUTTER or CREAM CHEESE.  Or cheese and crackers!  Don't get me wrong I eat those to.  But the difference with the fat content is saturated.  In Peanut-butter the amount of saturated fat is about 3grams compared to the 11grams in butter or cream cheese, or just plain cheese.  Saturated fat can be the most detrimental to your health.
                My lunch and dinners usually counter balance one another.  If I have a large lunch, I will have a light dinner or vice versa.  If we're going out to dinner I will have a lighter lunch still with balanced protein, carbohydrates and fats so I don't stuff my face when we get to that Italian restaurant with that amazing garlic bread and delicious red wine.   Yes that is usually our guilty pleasure.  Italian.  I guess that's what happens when you marry an Italian.  Pasta never fails us and always fills him up. 
                Wrapping up this entry I Just wanted to let you get to know a little bit about me.   I am just like you!  But everyone needs  balance.  Be conscious from meal to meal.  From day to day.  Pay attention to what you put in your mouth.  But still enjoy it.  Your body does need carbohydrates.  It does need protein.  It does need fat, and a little bit of sugar, and it definitely needs exercise.   All in BALANCE.  Until next time.

My challenge this month  to help you get on track to eating healthier:
Create a log for minimum of 1  week of everything you eat and drink.  The times you are eating so you can track how often you are eating. And when I say everything I mean every handful of potato chips, every beer, every glass of wine (how full are your wine glasses?), those couple peanut m&m's, or the bite of your husband's dinner.  Log it all so you can be aware that maybe you're not eating as healthy as you might have thought.  Then from there start to cut back on all those little extras.  The results will amaze you!  and 3 times a week add a 30 minute walk with your dog or your friend or just you.  Walking is my therapy.  It's my time to clear my mind, organize my brain and break a sweat!  Always feels good after.

Stephanie Lacefield
Quick Easy apple-cinnamon oatmeal:
Boil 1 cup of water
Thinly slice half of apple (gala my preference)
add 1/2 cup oatmeal
add 1/2 apple
sprinkle with ground cinnamon NOT cinnamon sugar
let simmer for 5 minutes!  Enjoy:)