Food, Glorious Food

“There are no longer foods you don’t like.  There are only new foods you don’t know you like yet.”  This is my husbands new favorite saying. He has been pushing me to expand my interest in different kinds of foods for years now and finally I am giving in and trying to expand my horizons.
I grew up in a house where food wasn’t a thing of joy so much as something you have each day because you have to.  Cooking wasn’t an art it was a chore.  I grew up in the middle of the country where fresh seafood was never an option.  As a result dinners were bland and boring.  My palate was limited and my opinions on so many foods were negative.  As a result as an adult I have become a finicky eater with often times down right prejudiced opinions against some everyday foods such as peanut butter, yogurt and even pork chops.  
When I was in my early 20's I met my future hubby and let me tell you the man can cook. He introduced me to the way food was supposed to taste. It has been amazing and truly eye opening. My taste buds were constantly talking to me saying “Wait a sec this meal is actually good and I am actually enjoying eating.”
That being said it has been over ten years and I have only opened my mind and my mouth so far.  
Recently I’ve had to make a big change in my diet and that means I have to open myself up to trying new foods and expand my palette.
I talk all the time about pushing yourself to where you are uncomfortable in your workouts I figure I might as well do the same thing in my life when it comes to food.
My first mission All Natural Peanut Butter. The verdict....I enjoyed it. I tried sushi for the first time too! Guess what....I enjoyed that as well.
I’ve tried and enjoyed yogurt and a few other things.  Some things I still don’t like and that’s ok.  I don’t have to like everything but I am trying new things, stepping out of my comfort zone and my body is thanking me.  
Day by day I try new things and before you know it all the foods I had programmed my brain to dislike will become on my “will eat” list.
I encourage you to try a food you don’t normally eat. Maybe your sassy self will actually dig the taste!

Eating...It's A Love/Hate Relationship

As I write this blog entry I am watching American Idol and I think I’ve gone to the fridge about 10 times hoping that something awesome will be there...guess what? Every single time there was nothing that I wanted to eat so I’ve just eaten what ever I had easy access to and nothing seems to satisfy me. This is not the first time this has happened to me. This is what I know and what you can do to make sure your next food binge doesn’t do much damage.

Food that is in easy access will always be eaten no matter what time and what instance. If you have junk aka candy bars in your line of vision and within reach, you will be constantly eating without realizing the mass quantity of food consumed. Give this a try... don’t stock up on the junk so it’s not at your desk at work or in your cupboard at home.

A big NO...Eating while working, studying, or watching TV. You are distracted and the volume of food consumed goes unnoticed and before you know it you’ve eaten an entire bag of Doritos because you were too caught up in whatever it is you are doing. Try to fill your stomach with food that will last you for at least 3-4 hours. That way you won’t crave immediate gratification while you work, study or watch the tube. Eat a satisfying meal full of fiber and vegetables plus a little protein and little fat before you do your job or hit the books.

Never skip a meal. It’s a big reason why we overeat. Try to stay on a schedule because if you wait hours between meals you will  want more food because you are getting hungrier by the second. You will be too ravenous to enjoy your food and you will also be rushing to eat so you can get back to what you are doing immediately. And try your best to eat on the hour so it’s easy to track.

Simple changes will bring awesome sassy changes to your life.

Check out these yummy cookies that won't do damage to your waistline.

www.stephyssavorys.com

Too Little To Weight

It seems like every time I teach a fitness class the same thing will happen. A lady will come in and pick up a set of 2lb weights and proceed to work large muscles of the body with them. She will do this over and over again and wonder why she isn’t any stronger, leaner, or why she isn’t getting in better shape.  Those super light weights she is using will never change her body. Basically you must challenge your body to do something it isn't currently capable of doing. Now, this doesn't mean you need to go outside and try to pick up a car. It just means you need to do things that are challenging for YOU.
A lot of women do workouts like this because they think they will get "big and bulky" like a guy. Here's the thing though, you CAN NOT get big and bulky like a guy. Don't get me wrong, sassy girls can definitely put on a good share of muscle, just not nearly as much or nearly as fast as a guy. It's just not our genetic makeup. What? What about the women who are indeed big and bulky like a guy? Well, guess what? They are using drugs and I suggest you do not partake in that.

When you advance to heavier weights you body is forced to adapt to the new work that it is asked to do. That means you will increase strength, endurance, flexibility, bone density, overall health. What is important to remember the body MUST be challenged to improve or else it will glady stay the same. As women don’t worry you are not just going to wake up the next day looking like a big female body builder. Muscle mass doesn’t happen that quickly!

Ladies, you need to push yourself...safely of course. You need to challenge your body. You need to do more than pick up the same little pink dumbbells and lift them for the same 15 reps for the same little isolation exercises.

Simplicity

Vitamin Sass

I am about to admit something that isn’t so sassy. I don’t take vitamins on a regular basis. I know, I know I really should take a multi everyday. I do eat a well and try to get all my nutrients from food. There, I said it. Mom, I know you are going to be disappointed. You did teach me well but I just dropped the ball somewhere down the road.
I’ve tried getting back on the vitamin bandwagon a million times, but every single time I take a multi, it almost always upsets my stomach, which does not make me want to take another.
I was at my annual check up and my nurse asked me if I take a multivitamin on a regular basis. I told her “Honestly, NO.” She suggested gummy vitamins like the Flintstones vitamins. I started to giggle. I asked her “Are you talking about the ones I took when I was 7?” She responded “Yes, but if you need something more adult Centrum makes gummies that are made for grownups.” AWESOME! Right after the appointment I happily went to Walgreens and picked up a bottle of citrus flavored ONE A DAY VITACRAVES daily vitamins, and since then I’ve taken a proper dosage every single day. I know I’m not alone and it’s totally common that most adults aren't consistent in taking them. My suggestion for you as always is to get the nutrients your body needs from your diet. That means making sure you eat your fruits and veggies, but chew on a gummy to make sure you don’t miss out on anything you may need.

The Agony And The Exercise

I just got off the phone with a client who just got home from a great squash game with her gym buddies that resulted in an injury for her. It wasn’t her first time on the court either, but a weird footstep that caused shearing pain in her knee. Just when she thought she couldn’t move another inch her “friend” snapped a picture to post on Facebook. When you look at the pic you can see the knee under strain.
Getting injured is maybe one of the worst things that can happen to an athlete no matter what sport you love to do. It just sucks after all the training in and out of the gym. It may be your sense of identity not to mention your self esteem may stem from there. It’s best not to try to be a hero and 'work through' the pain. You'll only do more damage. You may be tempted to ignore that soreness in your knees or your back, but just because the injury isn’t dramatic doesn’t mean it’s unimportant or will go away on it’s own. The bad news is if left untreated it will more than likely get worse over time. YUCK! Basically any swelling, numbness, tenderness, loss of flexibility, or worsenes over time get thee to a DR asap. It is serious and should be treated. If you suspect you are injured STOP doing whatever it is that caused the pain or if you notice you feel the pain only after a specific activity make an appointment with your PCP or a Sports Medicine doc.
Rest, Ice, Compression, Elevation will help decrease swelling and ibuprofen will help with the pain and do NOT participate in the activity that got you injured while you heal. Also it’s not a bad idea to get a protective device like a knee brace or wrist guard to use while you play.

There is No Such Thing As A Get Sassy Quick Scheme

In a quest to become fit it is often tempting to take the easy way out.  We all hope there is a way to get around the drudgery of diet and exercise.  It’s because of this that late night television infomercials exist and that an entire industry of modern day snake oil salesmen have jobs.  My b.f.f. bought an odd contraption that is supposed to make your abs rock hard. Why she didn’t simply ask for help from her friend who is a professional fitness trainer and world renowned blogger ;) is beyond me. Instead she wasted $150 on a piece of junk that is currently collecting dust and taking up space in her bedroom. This miracle ab machine claims to be  a “Treadmill For Your ABS” but the truth is no product can "target" an area for weight loss.

Your body takes up fat from anywhere and we have little control, if any at all, from where fat is removed (aside from having liposuction). Basically she got served! The infomercial starring her favorite reality star was lying. It’s sad this day in age if you can’t trust a reality tv star then who can you trust?  Let’s be real here am I supposed to believe that the star of the commercial got her awesome abs by just doing the amazing abdominal machine? It had nothing to do with diet and other forms of exercise. Why is the star already ripped if the product is new? Could it be that the product is bunk.

What this ab product can do for you is to tone muscle. However, in this case,  it will usually target your oblique muscles and not so much your biggest calorie burner in your body...your thighs. But the truth is, it won't help you lose weight and get a six pack on your front side.

So basically that means she lost $150. She basically donated money to the company. I’ve got a great idea maybe reading some of my posts (for free mind you) and getting your exercise on will help you to achieve those sassy abs.

Here are my three favorite core stabilization moves. No Crunching allowed here!

1. Forearm plank-To do the plank, get down on the floor facing down with all of your weight distributed between your toes and your elbows. Position your arms so that they are bent at a 90 degree angle andyour elbows are directly below your shoulder. Use your core to hold your body in a straight line, perpendicular to the floor. Do not cheat and put your hips up in the air! Straight line!
Hold the plank for 20 seconds to start. Gradually work your way up to 30 seconds, then 45 seconds, then 1 minute. After that, set new goals for yourself, but 1 minute should be the absolute minimum you should do before advancing your core training.

2. Side plank – To do the side plank, get down on the floor on your right side with all of your weight distributed between the right side of your right foot and your right elbow. Your right arm should be bent at a 90 degree angle and your elbow should be directly below your right shoulder. Use your core to hold your body in a straight line between your feet and head. For a modification you can bend your bottom leg and put the knee on the floor. Remember No sagging hips!
Hold the side plank for 20 seconds to start. As with the plank, gradually work your way up to 1 minute and beyond. Switch to the left side and do the same thing.

3. Superman – This exercise will help build endurance in the rear side of your core – lower back, seat, and hamstrings. Lay on the floor facing down with your arms straight out in front of you, as if you were flying over your favorite city! Legs should be straight out inline with your body. No bent knees! With a very small movement, lift your head and use your inner thigs to lift your feet off the ground by only about 4 inches  This should be just enough to have you balancing all your weight on your hip bones. You should feel like you are playing a balancing game. Do not lift your arms and legs so far that it hurts your lower back. Less is more here.