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where fit happens skip to content open menu home about contact me search search for close where fit happens new habits january 9 2018 january 9 2018 stacey leave a comment f or the past seven years i have counted my macros i can tell you how many grams of protein carbs and fat are in almost every food i can pretty much guess 30 grams of protein with my eyes closed i started this way of eating when i was preparing to step on stage in a bedazzled bikini it worked like a charm and i loved the discipline and dedication it took and ohhh how i loved the way my defined muscles looked and felt have i mentioned that bicep vein oh yeah but in all reality being in competition shape year round is not realistic or sustainable t he thing is i have still been doing it like this and i am continually disappointed in myself when i don t stay within the allotted macro range i had an epiphany a few months ago i have been working toward a goal i no longer have duh i don t plan to get back on stage so why am i trying to eat like i am no wonder i have been so frustrated and not attaining my non existent goal crazy talk about old habits dying hard i ve been doing some research and for me what it is coming down to is the basic old school calorie deficit method you know calories in calorie out doing it this way has been a process for me mentally but i feel like my world has kind of opened up there isn t that pressure to make sure my carbs and fats are within a certain number i do still track my protein i can go to lunch dinner with the love of my life and enjoy both the company and eating the food sure i still have to make wise food choices but i have a new found freedom it isn t so rigid and it just feels good i am actually excited about my nutrition again it has become fun and kind of like a game figuring out this new ish way of eating c hange is a good thing i ve got this share this tweet email a link to a friend opens in new window email print opens in new window print share on tumblr share on reddit opens in new window reddit like loading then go do it january 8 2018 january 9 2018 stacey leave a comment s everal weeks ago i came across this i have been thinking about this question nonstop what would i do if i wasn t afraid a lot of things probably so much of what i do or don t do rather is based on being afraid afraid of the what if s afraid to take that leap which in reality means i haven t been fully living my life i f someone were to tell me that i only had 365 days left to live would i be living the life i m living now would i be satisfied with the relationships in my life would i be content with my decisions would i be happy with what i ve done so far with the time i ve been given what would i do different how would i treat myself how would i treat others nothing in life is guaranteed so it s important to appreciate each moment and not let fear or the opinions of others limit our potential clearly i need to work on this so in lieu of new year s resolutions i have decided to have a theme for the year 2018 is going to be my year of no fear m issed opportunities and waiting for something to happen is going to be a thing of the past because everything i want is on the other side of fear i ve got this share this tweet email a link to a friend opens in new window email print opens in new window print share on tumblr share on reddit opens in new window reddit like loading manda bees headbands review april 5 2016 stacey leave a comment g uess what i found the perfect headband well ok it was introduced to me by amanda at manda bees headbands these little beauties are the best yoga headband ever guaranteed our patent pending flawless headband guarantees no slip no headaches no rolled edges mandabees com t hese headbands are not only good for yoga they re also good for running and lifting weights in fact they are good for any activity you can think of seriously they stay in place during even the most high intensity workouts no more having to readjust to keep the sweat and hair out of your face m anda bee s selection is terrific as well solids prints germ resistant extra wide lace skinnies she even has hobo scarves beanies and wish bracelets the regular headbands start at 8 00 not bad at all for the superior product you get best part they are safe to just throw in your washer and dryer m y favorite thing about these headbands is this cute little bee is embroidered into each one it s the simple things that make me happy g o check out manda bees headbands you will not be sorry you can also follow her on facebook and instagram share this tweet email a link to a friend opens in new window email print opens in new window print share on tumblr share on reddit opens in new window reddit like loading just a reminder january 15 2016 january 15 2016 stacey 1 comment y ou ve got this share this tweet email a link to a friend opens in new window email print opens in new window print share on tumblr share on reddit opens in new window reddit like loading truth january 13 2016 january 15 2016 stacey leave a comment b ill phillips was spot on when he made that statement several years ago more than half of american adults today are overweight or outright obese i get that people use food as a drug it makes you feel good it numbs whatever it is it is a sense of control in a crazy out of control way if you know what i mean i have struggled with using food to medicate feelings and emotions but i always notice a difference in how i feel not only physically but mentally as well when i am eating right i can also relate to exercise being an antidepressant when i went through my divorce i made sure i exercised daily even though i felt like crap i knew it was good for me i knew mentally i needed that escape that stress release more importantly my kids benefitted from it i am pretty sure exercise was the only thing that kept me sane ok exercise and pinterest i honestly think that if people would just take a few minutes every day and get their bodies moving even if it is just for 15 minutes it will make a difference make the time just walking out the door is the hardest part you ve got this share this tweet email a link to a friend opens in new window email print opens in new window print share on tumblr share on reddit opens in new window reddit like loading what s in your way january 8 2016 january 8 2016 stacey leave a comment e nough with the excuses get out of your way what is it that is holding you back is is fear of failure is it fear of success what happened in the past no longer matters today is a new day so get back on track and move closer to your goals and dreams don t let anyone tell you what you can or can t do you create the life you want all you have to do is believe just don t stop believing decide what you want and go after it go after it with everything you have never quit you ve got this share this tweet email a link to a friend opens in new window email print opens in new window print share on tumblr share on reddit opens in new window reddit like loading the golden rules of weightloss january 7 2016 january 7 2016 stacey leave a comment i am approached daily by friends or family asking for advice on weightloss and nutrition and exercise with so much information out there so many different diets programs it can seem overwhelming and rather confusing i ve been there regardless of the plan you choose there are rules that apply to weightloss rules more like guidelines i don t like rules ha i mplementing the following will definitely help you in losing weight 1 it s a lifestyle not a diet this isn t a quick fix it s a way of life 2 get organized if you fail to plan you plan to fail structure your life and you ll structure your eating create a healthy meal plan for the week write a shopping list and stick to it prepare meals and snacks in advance a little planning means you avoid eating those yummy little gold fish or whatever it is your kids are snacking on 3 eat small i m talking portion control it is vital for losing weight eat dinner on smaller sized plates and when eating out split your meal with your date or ask the server to box half of your meal before it even gets to your table check online menus if available for nutrition information ahead of time 4 leave food on your plate this one is really a continuation of 3 leaving food on your plate can aid in taking control of compulsive eating many restaurants serve huge portions sometimes enough for two or three people order menu items that contain fewer calories and eat a smaller portion bring leftovers home for another meal 5 never feel deprived if you feel deprived you will be more likely to binge if you want a treat make it yourself and make it healthy 6 eat slowly that way you will feel satisfied before you ve eaten too much it takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry fast eaters are often overeaters while slow eaters tend to eat less and are still satisfied 7 drink water 6 8 glasses a day is ideal or about a half gallon hunger is often confused with thirst and dehydration so drink before you eat 8 enjoy your food it is one of life s greatest pleasures not a punishment 9 move exercise is essential to weight loss schedule it into your day just like an appointment and treat it like one take advantage of incidental exercise take the stairs or park farther out in the parking lot 10 get enough sleep structuring your sleep patterns will help regulate your metabolism tired people have increased ghrelin a hormone which stimulates appetite 11 focus on what motivates you a note a photo or a quote keep it with you or in a place where you will see it often as a constant reminder of why you want to change and embrace that change you can t expect to do the same thing over and over and miraculously get different results t rust the process and remember one pound at a time you ve got this share this tweet email a link to a friend opens in new window email print opens in new window print share on tumblr share on reddit opens in new window reddit like loading fat vs muscle january 6 2016 stacey leave a comment f ive pounds of fat and five pounds of muscle both burn calories 5 lbs of muscle burns 35 50 calories during the day whereas 5 lbs of fat burns 10 15 calories during the day you decide share this tweet email a link to a friend opens in new window email print opens in new window print share on tumblr share on reddit opens in new window reddit like loading keep going january 5 2016 january 7 2016 stacey leave a comment w e all feel like this do we not rule of thumb it takes 4 weeks for you to see results 8 weeks for family friends to see results and 12 weeks for the rest of the world to see the results trust the process and keep going share this tweet email a link to a friend opens in new window email print opens in new window print share on tumblr share on reddit opens in new window reddit like loading perfection is overrated july 23 2015 july 23 2015 stacey leave a comment i have this idea in my head of how things are supposed to be how i am supposed to be i have come to the conclusion that my ideas may not be realistic i am always striving for perfection in my life striving for that perfect body for those perfect eating habits the perfect life as a single working mom who went back to school i am falling far short of perfection a few years ago when i was competing i had what i now consider to be that perfect body in order to get to that point i had to be spot on with my nutrition and training in other words perfect even though life was hard back then i was able to pull it all off life is still hard yes it s a different hard but still why can t i seem to get my shit together and pull off what in my mind is perfection or is perfection this elusive thing we try so hard to achieve but ultimately are unable to get there or stay there rather making us feel unfulfilled i mean really the fact of the matter is i was at my best but now well i am human and imperfect i am realizing that trying to be perfect robs you of your growth success and joy at least it has for me p erfectionism is a 20 ton shield that we lug around thinking it will protect us when in fact it s the thing that s really preventing us from being seen and taking flight brene brown i am not saying that we shouldn t try to be better we definitely should there is always room for improvement but as humans i think we tend to put too much pressure on ourselves and when we fall short of what we think should happen we are disappointed we are our own worst critics after all sad we give others leeway in mistakes and shortcomings why not ourselves u nderstanding the difference between healthy striving and perfectionism is critical to laying down the shield and picking up your life research shows that perfectionism hampers success in fact it s often the path to depression anxiety addiction and life paralysis brene brown w e need to let go of who we think we are supposed to be and embrace who we really are imperfections and all our imperfections are what connect us to each other and to our humanity our vulnerabilities are not weaknesses they are powerful reminders to keep our hearts and minds open to the reality that we re all in this together brene brown r emember share this tweet email a link to a friend opens in new window email print opens in new window print share on tumblr share on reddit opens in new window reddit like loading posts navigation older posts search for follow me via email enter your email address to follow this blog and receive notifications of new posts by email email address follow join 45 7k other subscribers recent posts new habits then go do it manda bees headbands review just a reminder truth archives january 2018 2 april 2016 1 january 2016 6 july 2015 2 may 2015 3 march 2015 1 july 2014 1 may 2014 1 april 2014 1 february 2014 2 january 2014 2 december 2013 1 november 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