That Feels Good...

I realized something important about exercise that’s worth sharing with you.

Most of the time, when encouraging you to exercise, I focus on health and fat loss. These are two significant benefits, but there’s another side effect of exercise that’s hugely important…

How you feel after doing it.

Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good.

All of these factors combined create your overall feeling of wellbeing.

Don’t you want to feel good?

The tricky part is that most of us are habit driven, and so our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state of un-wellbeing, with a slow decline.

Why this matters: You could begin feeling a lot better than you do today by starting to exercise.

This could come as a surprise, especially if you believe that the way you feel today is a given, and not something that can be improved.

By maintaining a consistent, challenging exercise plan:

  • Your aches and pains can disappear.
  • You can feel light and your energy levels can soar.
  • Your mood can naturally become more optimistic.
  • You can avoid illness and disease.
  • You can think and process information quicker and with more clarity.

And then, once you’re in the groove of exercising regularly, you’ll forget about the pain, the sluggishness, and the discomfort that you used to live with.

Making regular exercise part of your routine is a foolproof method for improving your overall wellbeing. It’s a gift that you give to yourself with each workout.

Ready to really feel good? Sign up for my latest 4 week fitness program, Beginner's Kettlebell and Clean Eating Course.

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New Year, _____You! You fill in the blank

Here’s the deal: You are awesome. You really are. As you are today in this very moment. Can you become more awesome? Absolutely! We all can, but I would never want to change who you are at your core.

That’s why I dislike the commonly heard phrase “New Year, New You.”

This phrase implies you need to change who you are, and as we already discussed, you’re AWESOME as you are!

I’m all for personal betterment, growth, and development – those are things I personally seek every day. But to create a “new you” is not only unnecessary, it’s a thought process that sets you up for disappointment.

So maybe we call it “new year, better you” or “new year, smarter, fiercer, stronger you.” What do you say?

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That said, what are the top 3 things you want to accomplish in 2018?

Mine are:

1. Empower 200 men and women through weight loss and mindset development in order to live more confidently, healthfully, and gracefully

2. Create a local network of professionals here in St. Louis and IL who inspire me, who I can support, and who can support me in return

3. Relentless personal growth – I will read the Bible everyday and pray more in 2018. And I’ve also got 4 events already on my calendar, including assisting a Kettlebell certification and doing a teacher/trainer course in Gyrotonics, which I’m really excited about!

Please reply and share with me! I’d love to support you and hold you accountable!

Here’s to a “New Year, _______ You!” You fill in the blank.

To Your Success,

Stefanie

PS: If you have a “New Year, Better You” goal related to weight loss, check out my 4 week Beginner's Kettlebell and Clean Eating Course starting January 17! Women lose an average of 8-15 pounds safely over the course of the 28 days and men lose up to 20 pounds, and I’d love to have you join us! Click here to read about what you get.

Jerry Seinfeld’s magical fitness tip

Do you ever struggle with sticking to your exercise and diet routine?

One skipped workout leads to another, and another, and another. Then, before you know it, your fitness progress grinds to a halt.

This frustrating cycle is all too common.

Many of my clients have asked for a magical tip to stick with their exercise plan, and I found the solution in an unlikely place: from the mind of Jerry Seinfeld.

The story goes like this…

A few decades ago, when he was a touring comedian and the Seinfeld show was new to TV, a young man approached him behind stage at a comedy club to ask for advice. How can I become a better comic?

He told the young comic that to become better he should write better jokes. And to write better jokes, he must write every single day.

Seinfeld went on to describe his Chain Method for staying consistent. He hangs a big calendar of a whole year on the wall. On every day that he writes, he marks that box with an X. After a few days you have a chain that continues to grow longer. Now your job is to simply never break the chain.

Don’t break the chain!

While Seinfeld used this brilliant technique for writing jokes, we can use it for fitness. Every day that finds you in the gym gets a big, satisfying, red X. How gratifying to see your fitness chain grow on your wall calendar!

If your goal is to drop body fat and build muscle then consistency is key. Stick to your program every single day.

Build the chain; see the results.

If you aren’t yet one of my prized clients then let’s do something about that. Feel free to reach out to me via email or phone 314-623-1311 to get started on an effective exercise program.

The Snap-Back Effect

The Snap-Back Effect

According to popular statistics, only 8% of New Year’s Resolutions are successfully kept. This means that 92% of us that are brave enough to set out for self-improvement will fail.

Those aren’t very good odds.

Thankfully there is science that explains this curious “Snap-Back Effect” and offers us tools to make the effect work in our favor.

Snap-Back Effect: A term coined by Dr. Maxwell Maltz, the author of Psycho-Cybernetics to describe the rampant self-sabotage of personal improvement goals. Maltz noted that you can stretch a rubber band only to a certain length and hold it only for a certain time until you get weak or get distracted and the rubber band will then snap back to its true shape.

This is essentially what happens when you attempt to achieve a new level of self-improvement. Sooner or later you sabotage yourself and get back to your normal level of achievement.

What sort of person do you believe yourself to be? This mental image of yourself is your self-image.

All of your actions, feelings, habits, and even your abilities, will always be consistent with your self-image. Always. You will “act like” the sort of person that you believe yourself to be. This means that you literally will not be able to act against your self-image for any length of time, despite making a New Year’s Resolution about it, and despite deploying grit, conscious effort and willpower.

Sooner or later you will snap-back to the sort of person that you believe yourself to be.

If you have a "fat" self-image, if you believe that you are the sort of person who "can't resist sweets," if you "are unable to enjoy exercise," then you will not be able to reduce your body fat and keep it off no matter how many times you attempt to turn over a new leaf. Maltz proved that we can’t escape our self-image. You may be able to do so in the short term, but sooner than later you'll be "snapped-back," like a rubber band.

The answer is Self-Image Management

According to Maltz, your self-image is a “premise,” or a foundation upon which your entire personality, behavior, and even your circumstances are built. As such, your experiences will verify and strengthen your self-image, and either a destructive or beneficial cycle, is set up.

In other words, you will seek out evidence that supports your opinion about yourself, even going so far as to create the circumstances for proof to be had.

For example, as a dieter who sees herself as a “failure”-type dieter, or one who is “thick in the waist,” will invariably find that the number on her scale continues to go up. She then has “proof.”

Whatever seems just out of your reach, whatever frustrations you have in your life, are likely reinforcing something ingrained in your self-image like a groove in a record.

Maltz goes on to say, “Obviously it’s not enough to say, “it’s all in your head.” In fact, that’s insulting. It is more productive to explain that “it” is based on certain ingrained and possibly hidden patterns of thought that, if altered, will free you to tap more of your potential and experience vastly difference results.

This brings me to the most important truth about the self-image: it can be changed.

Take time this New Year’s to revise the sort of person that you consider yourself to be. The possibilities are endless!

 

I’m the sort of person who…

Enjoys exercise! Loves healthy food! Takes care of myself!

If you are the sort of person who enjoys regular, challenging exercise then contact me today to get started on my best program at stef@flexologyfitness.com or 314-623-1311

I’m here to help make 2018 your transformation year.

 

Honey Mustard Salmon & Kale Recipe

Here’s a new fitness dinner to add into your meal rotation. It’s quick and easy enough to make on a busy weeknight, and leftovers are wonderful packed for small meals the next day.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • ¼ cup grainy Dijon mustard
  • 1 tablespoon raw honey
  • 1 bunch curly kale, stemmed and chopped
  • 2 shallots, chopped
  • 1 tablespoon sesame oil
  • 4 salmon fillets

Instructions

  1. Preheat the oven to 400 F. Combine the mustard and honey in small bowl.
  2. Salt and pepper the salmon and spread the tops with mustard mixture.
  3. In baking pan mix the kale and shallots with sesame oil, salt and pepper. Top with the fillets and roast for 15-20 minutes, until flaky. Drizzle with lemon juice.

Nutritional Analysis

One serving equals: 208 calories, 6g fat, 8g carbohydrate, 4g sugar, 212mg sodium, 2g fiber, and 20g protein.

Habit #3: Think Positive and Get Fit

3) Positive Mindset Habit #3: ONLY Think Positive Thoughts About Yourself

Nothing good ever comes from thinking poorly of yourself. I simply can’t emphasize this point enough: Negative self-talk is one of the reasons that most attempts at weight loss fail.

On the flip side, those who make a daily practice of positive self-talk, by encouraging themselves and focusing on every small step made towards their goal, see incredible results.

Keeping a positive attitude about yourself will not only help you lose the weight, it also helps you to keep it off in the long run.

Remember that an effective exercise plan is vital to getting and staying in phenomenal shape – and I’m here to help you do just that. Call or email me now to get started on my best fitness plan.

Let’s get you into the best shape of your life!

 

Think Positive and Get Fit. Habit #2

2) Positive Mindset Habit #2: Do not EVER consider what others think of You

My best clients don’t give one hoot what others think of them. They are focused on their own journey and realize that the only opinion that matters about them is their own.

This small mental shift makes a huge difference when it comes to getting results.

Maintain your focus and energy on your daily fitness goals and resist the urge to compare your progress with others. Do not attempt to decipher what others are thinking about you, because the only opinion about you that really matters is your own.

Think Positive and Get Fit. Habit #1

1) Positive Mindset Habit #1: Stop Beating Yourself Up

Most of us compare where we are today with where we ultimately want to be.

If you’re a size 18 with the goal of one day being a size 6, what runs through your mind when you look in the mirror?

With a positive mindset you would look in the mirror and notice the improvements and progress that you’ve made towards your ultimate goal, no matter how subtle.

With a negative mindset you would look in the mirror and only see the gap between what you are today and what you ultimately want to be, and you’d beat yourself up about it.

To be successful with your body transformation, focus on positive improvements and every small step towards your bigger goal.

 

A New Year Post

I posted this in my VIP private facebook group on NYE and I thought it was so good, that I wanted to share it with you! it was straight from my heart and there is little editing.  If you resonate with this, please comment.  I want to hear your story!

Happy New Year! I hope you all have a great evening.

I was thinking about this time of year and why is it that people are down. Do you think it may be because the resolutions and goals we made this time LAST year fell apart?

We are sad because we aren't where we thought we would be?

I do believe in setting goals, but I think we should be careful of what kind of goals we set.
How about setting goals like:
1) treating myself and others kinder
2) having more fun.
3) eating vegetables every meal
4) reading the entire bible
5) working out 3 days a week

Don't say I want to lose 50 pounds, instead, say I will eat healthier, exercise more, sleep more, smile more.

If we set goals that we don't have ultimate control over, then we become disappointed.

I hope this makes sense. I have a sense of excitement when I set my goal of having more fun in 2017.

If I were to set my goal to Press a 24kg kettlebell, (which I really want to do), then if I don't get there, I will feel sad. When in all actuality, all I want is to be happy and have fun in 2017.

So instead, I'll set my goal to move daily and follow a program to increase my press. I'm not going to have some end number.

I hope you get what I'm trying to say and take my advice...or not!

Either way, be happy, love hard and be kind to yourself this year.

Xoxo stef

 

Partnership with Body Gears

Stefanie, owner of Flexology, Strength and Fitness Club, will be partnering with Body Gears Physical Therapy http://BodyGearsSTL.com for the G3 2016 hosted by CrossFit St. Louis at the Chaifetz Arena.

This year is the 3rd Annual Greater Gateway Games (G3) coming August 27th and 28th and is the largest fitness event held in the St. Louis area! Athlete’s from across the nation will be competing for incredible prizes, over $10,000 in prize money, and respect from us and their fellow athletes.

We will be helping hundreds of athletes and thousands of spectators from the competition floor. Flexology will be helping these athletes with range of motion, neuromuscular activation and movement prep.

While Body Gears addresses mechanical restrictions, neuromuscular impairments, and motor control dysfunctions which can help improve efficiency for CrossFit (and life in general).

But you don’t have to do G3 to experience proper movement and strength. Everyone can benefit from our program.

Schedule a free screen to help assess your mobility and performance at http://flexologyfitness.com/contact/

Dietary Adjustments for Gallbladder Removal

Dietary Adjustments

It’s important to carefully follow your doctor’s instructions about your diet after gallbladder surgery.

If you’re hospitalized, your medical team will help you transition from a liquid to a solid diet almost immediately after your gallbladder surgery.

If you’re recovering at home, you’ll need to introduce foods slowly, and consume mainly clear liquids, like broth and gelatin, at first.

If you feel ready and are not nauseated, you can slowly begin introducing solid foods back into your diet as you start feeling better.

But you may need to avoid certain types of foods for a while.

More than half of people who have recently had gallbladder surgery report problems with digesting fats following their surgery.

This is because your gallbladder is no longer there to control the release of bile into your intestines after eating a meal.

Instead, a small amount of bile is now directly “leaked” from your liver into your small intestine at a slow, constant rate.

It can take a few weeks for your body to get used to this change, and you may experience bloating, diarrhea, and gas after eating fatty foods during this time.

But most people can return to a normal diet within a month after having gallbladder surgery.

Foods to Avoid

While your body adjusts, it’s a good idea to avoid high-fat foods for a few weeks after having gallbladder surgery.

High-fat foods include:

  • Foods that are fried, like French fries and potato chips
  • High-fat meats, such as bacon, bologna, sausage, ground beef, and ribs
  • High-fat dairy products, such as cheese, ice cream, cream, whole milk, and sour cream
  • Pizza
  • Foods made with lard or butter
  • Creamy soups or sauces
  • Meat gravies
  • Chocolate
  • Oils, such as palm and coconut oil
  • Skin of chicken or turkey

High-fiber and gas-producing foods can also cause some people discomfort after gallbladder surgery, so you may want to introduce them slowly back into your diet.

These include:

  • Cereals
  • Whole-grain breads
  • Nuts
  • Seeds
  • Legumes
  • Brussels sprouts
  • Broccoli
  • Cauliflower
  • Cabbage

Spicy foods may also cause some gastrointestinal symptoms for a short time after gallbladder removal.

I recently had my gallbladder out and I keep having diarrhea. Is there a gallbladder removal diet I should follow?

Answers from Katherine Zeratsky, R.D., L.D.

After having their gallbladders removed, some people develop frequent loose, watery stools that characterize diarrhea. In most cases, the diarrhea lasts no more than a few weeks to a few months. There isn’t a specific gallbladder removal diet that you should follow, but there are a few things you might consider.

First, it helps to understand why you’re having diarrhea. Diarrhea after gallbladder removal seems to be related to the release of bile directly into the intestines. Normally, the gallbladder collects and concentrates bile, releasing it when you eat to aid the digestion of fat. When the gallbladder is removed, bile is less concentrated and drains more continuously into the intestines, where it can have a laxative effect.

The amount of fat you eat at one time also plays a role. Smaller amounts of fat are easier to digest, while larger amounts can remain undigested and cause gas, bloating and diarrhea.

Although there isn’t a set gallbladder removal diet, the following tips may help minimize problems with diarrhea after you’ve had your gallbladder out:

  • Go easy on the fat.Avoid high-fat foods, fried and greasy foods, and fatty sauces and gravies for at least a week after surgery. Instead, choose fat-free or low-fat foods. Low-fat foods are those with no more than 3 grams of fat a serving. Check labels and follow the serving size listed.
  • Increase the fiber in your diet.This can help normalize bowel movements. Add soluble fiber, such as oats and barley, to your diet. But be sure to increase the amount of fiber slowly, such as over several weeks, because too much fiber at first can make gas and cramping worse.
  • Eat smaller, more-frequent meals.This may ensure a better mix with available bile. A healthy meal should include small amounts of lean protein, such as poultry, fish or fat-free dairy, along with vegetables, fruits and whole grains.

You may also try limiting foods that tend to worsen diarrhea, including:

  • Caffeine
  • Dairy products
  • Greasy foods
  • Very sweet foods

Talk with your doctor if your diarrhea doesn’t diminish or becomes more severe, or if you lose weight and become weak. Your doctor may recommend medicines, such as loperamide (Imodium A-D), which slows down intestinal movement, or medications that decrease the laxative effect of bile, such as cholestyramine (Prevalite). Your doctor may also suggest that you take a multivitamin to compensate for malabsorption of fat-soluble vitamins.