Where are YOUR calories coming from?

Hey Fit Fam ...

As many of you are staring your fitness journey you may be relying on "calorie or macro counting" to guide you. This is often called #FlexibleDieting or #IIFYM (If it fits your macros.) This is great! I currently use My Fitness Pal while doing my own nutrition in my off season! How many calories you consume is certainly key in a losing weight and leading a healthy lifestyle, but I personally believe that simply counting how many calories, carbs, sugars, proteins and fats you take in everyday ... isn't good enough. I know many will disagree but I just don't feel like ALL calories are created equal.  Or at least all calories don't react the same in my body .. I know that for sure and that seems to be the case for most people that I know. So while a calorie may be a calorie .. that doesn't mean your body will treat them all the same .. make sense?

Could you lose weight from simply lowering and tracking your calories/macros?? I am sure!! But I really feel that you should consider WHERE your calories are coming from! For example ... a calorie from a baked sweet potato fry made in your oven is NOT the same as the calories from a white fried french fries from a fast food joint .. or yes .. even one you bake at home out of a frozen bag in the produce section!

SOME people that follow wellness plans or diets like "Weight Watchers", "If It Fits Your Macros" and "Flexible Dieting" have made it appear that it's okay to eat pizza, cake, donuts, chips and/or fast food all day every day -- and still "lose weight".  Well ... the reality of that is that the people that are successful with these methods of "wellness" don't actually eat large quantities of that crap all the time. Sure they may enjoy it in small portions (maybe even everyday) if it's something they are craving, but I guarantee it doesn't fill their food journal on a daily basis! Also, many people that follow "Flexible Dieting" or "If it fits your macros" don't have full on CHEAT meals. They still track their cheats MOST the time. Which can be a great option for people that have a hard time with cheating (i.e. .. turning their cheat meal into a huge non stop/can't stop binge meal.)

Flexible dieting and IIFYM are great methods ... but only if most your calories/carbs/fats/proteins are coming from NUTRIENT dense foods. Sure .. you could have some processed freezer sandwich for breakfast, McDonalds for lunch, a piece of cake for a snack and a "healthy dinner" and most people could "fit it in" to their daily allowance .. but you aren't going to maximize your goals this way.  You also will probably get such small amounts that you will be super hungry. Oh and FIBER .. you have to have a FIBER goal (i try to stay between 20-25) and you won't reach that off fast food alone. If you are calorie counting and decreasing your calorie intake, no matter how you go about it you are going to likely lose some weight. But so what!! You aren't maximizing your potential and you certainly aren't fueling yourself properly to build a BODY FOR LIFE.  If you are putting in the effort .. why not make it REALLY count ... and last!

Many of you may be asking why does it matter what I eat. Well aside from the obvious (nutrients) .. there are many!!! First of all .. chances are there is no way you will be getting in meals every few hours (which you all know I swear by .. at least every 4 hours is my goal right now) since it takes so little "crap" to equal say 2,000 calories a day (this is a generic number obviously)... compared to if you are eating nutrient dense foods. GOOD foods mean that you get to eat more AND you stay fuller .. longer! Which means you wan't be as tempted to "snack" or fall off cause you won't be hungry!

Second .. not all foods are metabolized the same way! You could actually burn more calories a day simply by choosing better foods!!! For example .. protein requires more energy to metabolize than carbs or fats (I'm not saying you should be low carb or low fat .. I'm saying protein is VITAL in your diet). Studies show that high protein diets will boost your metabolism by 80 to 100 compared to a low protein diet. What I'm telling you is that some foods require more energy to digest .. so you can actually born more calorie based on WHAT you are eating!! This goes for more than just protein! Look at THIS STUDY .. they found that those that ate a sandwich made with whole grains and real cheddar cheese burned TWICE as many calories digesting their meal than those that had a sandwich made of refined grains and processed cheese!! Again .. all calories are not equal. In some cases, even enjoying the real stuff in smaller quantities may cause you to lose more weight than if you ate the stuff labeled "fat free" :)

Third .. you may want to consider a foods GI (glycemic index)-- it does seem to matter!! There is endless research that proves people that eat a higher GI diet have a greater chance of being obese and having diabetes. This goes back to what I was saying earlier. If you choose to use your daily carb allowance for a small sugary bowl of cereal or bakery muffin you are going to get a quick spike in blood sugar....and crash. Whereas, if you have a balanced breakfast with some oats (maybe make your own muffin using my basic batter base) then you are going to have a steady release of blood sugar allowing you to feel fuller longer. And again .. the QUALITY of those calories are better. But if you are craving a sugary cereal .. have it if it can fit in your day. Just measure it out and don't go overboard and try to have it either pre or post workout instead of for breakfast or before bed :) At least but that sugar to good use!

Not to mention, if you fill your allotted carbs with these kinds of crap foods .. there is NO WAY you will get in your fiber intake for the day (as mentioned briefly above.)  So your carbs that you allow yourself for the day will be GONE in sometimes ONE meal .. but you will have 20 grams of fiber left to get in for the day ... and well .. you won't be able to (and while it will help...taking a supplement isn't the same and should be reserved for those random days you splurged more than others.)  It is vital that you pick whole, unprocessed carb sources with fiber!!! That goes back to the GI thing. The fiber reducecs the rate at which glucose enters your system .. which is what we want! That is why I always suggest things like red or sweet potatoes, quinoa, oats and rice for your carbs. Rice is a tricky one. I'll save that for another post. Most people are safe sticking to brown .. but white rice isn't a total no-no :)

I could go on and on about this and I'm guilty for grabbing some of these foods. For example .. you will never see me use real maple syrup. I could never consume that much sugar and be okay with it .. so I'll stick with Walden Farms (yea, yea, yea ... I know .. it's not as good as pure maple .. but turn that label over .. i can't justify that kinda sugar intake). I'll never use full fat/sugar coffee creamers. I'll always choose a low carb/low sugar yogurt over the full fat ones. But I limit those to very few choices and am aware of these more refined foods.  The bottom line is that your FOODS should come from good whole NUTRITIONS sources MOST of the time ... since different foods have a major effect on our hormones and brain -- which control hunger and eating behavior ... and as research has shown .. can actually make you lose MORE weight because of the way your body metabolizes it!

There is no right or wrong way! Flexible dieting can be a GREAT thing and it's essentially what I've done in the off season (however I still only eat healthy food in the week and do my cheat on the weekend because I don't want to have to think about Macros at least one meal a week, lol)

Eat Clean. Train Dirty.
Stacy

**Update**
I have hired a new coach for my contest prep (which I am in the middle of right now.) His name is Layne Norton and he is an expert in all this IIFYM stuff. Gone are my weekly "Cheats" where I don't count and eat whatever I want. I am currently counting EVERYTHING. Even my beloved cheat meals. Is it easy?? HECK NO!!! I miss not thinking ONE meal a week.  But hoping it's going to be worth it!!! Off season I'm hoping I get to go back to a little less structure for cheats. But for now I"m begin super strict about it and only eating at places that can offer me "macros" on what I am eating. No guessing! Don't worry ... I still get my "bad foods" and can even eat them TWICE a week. Just in smaller and more planned out portions! You all should google him. He is AMAZING and knows his stuff. Much more than I do! I can't wait to learn from him!!

Wedding Memories: The Final Kiss - The First Look - Man Tears and Naked Sushi??

Hey Fit Fam,

Continuing today with my "Look Back At It" wedding memory blogs. I know these aren't fitness/health related! Promise I'll be back at all that next week! But I will say this. It is important to have a SUPPORT system in your fitness journey and I doing know what I'd do without MY #SwoleMate :)

Since I wrote blogs about our wedding day on my "wifey" blog last year .. there is no need to re-write everything! My sentiments are the same, so I'm just gong to be linking you to my blogs from last year :)  There are several! Feel free to check out the entire blog ... however I'll probably be recycling these all this week!

On this day (4/21) three years ago we were having our ceremony rehearsal, rehearsal dinner and pre-wedding party with all our family and friends! It was so much fun and so low key.We didn't go the traditional route and get all dressed up and have a fancy sit down dinner ... it just isn't US. Instead we rented out a small East Nashville Pizza place so that we could all just be chill and actually get a chance to be together for a few hours. We ate pizza, had some drinks (they let us set up our own bar and bring in our own stuff), shared stories and lots of laughs! So this wasn't only a HUGE money saver (we paid for our wedding ourselves) .. it allowed us to get to spend quality time with our wedding party and family. After we wrapped up there, we then went to my husbands nightclub he owned at the time and all hung out in the VIP room and laughed and danced and had the time of our lives. It was so perfect ... so us.

As we said goodnight on our Wedding Eve (Doug stayed at a hotel and I had few friend stay with me) my friend Kari (who was in the car waiting on me) captured our "final kiss" as a non married couple! More of this is on the blog I'm linking below.

Speaking of seeing each other .. the blog I"m linking you to talks about why we chose to SEE each other before our wedding ceremony (lots of emotional pics and even video is linked.) We were really torn about this, but ended up really happy that we did it .. but more than anything HOW we did it. We chose have our family and wedding party involved in the special moment! Get ready for some "man tears" :) :)

And .. last but not least .. the MOST talked about thing at our wedding. Our NAKED Sushi girl :)

Here you go .. CLICK HERE  to see all the pre wedding and wedding day #StougFun .. and just because I can't say it enough ... A FREAKING NAKED SUSHI GIRL!!!!

XoXo,
Stacy

**PS ... for those of you that don't know what Stoug means .. back when "celebrity names" were becoming a "thing" .. as a joke we made our celeb name. Stacy + Doug = STOUG :) lol

Looking Back ... and not at the booty! Wedding Week Memories :)

Hey Fit Fam ..

My posts this week have NOTHING to do with fitness :) But they do have to do with the most important muscle in our body .. the heart!!

Mine belongs to my #swolemate ... Doug.  This week we celebrate THREE years of marriage!! Most of you don't know that I actually have another blog. Why don't you know? Well because the last time I wrote in it was this time last year, lol. I barely can get my thoughts together to write in THIS one, so writing in two just isn't going to happen, haha.  But that one is there .. waiting for me to be creative. Last year I was VERY creative! I posted ALL SORTS of things about our wedding! Feel free to read them all, but I'll probably be recycling and linking them all week!

Today I want to share with you probably my favorite part of our ceremony.  Nothing about our wedding was traditional. But instead of a "sermon" we decided to play an edited (shortened) version of a story that touched my heart .... this story IS love. I hope it touches yours as well!

Grab a tissue and CLICK HERE :)

XoXo
Stacy

FDA Says Popular Meal Replacement Bar Is NOT Healthy

At least four KIND bars are being called out by the FDA for mislabeling issues.

KIND fruit and grain bars must stop calling at least four of its snacks "healthy," the Food and Drug Administration told the company in a recent warning letter made public this week.

Federal Standards state that the term “healthy” means that the product has one gram or less of saturated fat, and that no more than 15 percent of the calories are from saturated fat. The FDA says at leaf four KIND bars contain anywhere from 2.5 to 3.5g of saturated fat per 40g.

Those bars are: KIND Fruit & Nut Almond & Apricot, KIND Fruit & Nut Almond & Coconut, KIND Plus Peanut Butter Dark Chocolate + Protein, and KIND Plus Dark Chocolate Cherry Cashew + Antioxidants -- contain anywhere from 2.5 to 3.5g of saturated fat per 40g, according the the FDA.

The FDA also called out the popular meal replacement bar company for other mislabeling issues, including claims about antioxidants, fiber, the lack of trans fat, and the use of the “+” sign on its packaging. The FDA says that KIND’s Peanut Butter Dark Chocolate + Protein and Dark Chocolate Cherry Cashew + Antioxidants is a violation because “+” means that the food contains at least 10 percent more of the daily recommended intake for vitamins and minerals, or that the food is fortified with vitamins and nutrients.

In response, the company said that nuts, high in fat, made it the target of the FDA

"Nuts, key ingredients in many of our snacks and one of the things that make fans love our bars, contain nutritious fats that exceed the amount allowed under the FDA's standard," said KIND spokesman Joe Cohen. "There is an overwhelming body of scientific evidence supporting that nuts are wholesome and nutritious."


Food For Thought:  Okay, so this is a TRICKY one. It's also kinda scary when it comes to the other label claims being off. As for the saturated fat part ... it seems the FDA doesn't take into consideration what KIND of fat is causing the food to exceed the amount allowed by the FDA's standards and there IS a difference in eating nuts and cheese. But this is one reason I don't eat bars unless I HAVE TO. Whole foods are always better AND more filling! If I'm going to eat nuts and fruit .. I'd much rather have my daily breakfast with real melted peanut butter and fruit than the kind mixed into these bars filled with sugary dried fruit. I'm not saying they are off limits. I've had them before (it's been years) and would rather grab one of these than most bars -- however they are super low in protein overall. Very interesting for sure. But this has me thinking about labels and "net carbs". While it's not been THAT publicized ... QUEST bars have been in the spotlight. There is a class action lawsuit out there on their claims of "net carbs" - which are SO tricky. I really like this article that talks about "Net Carbs" that some of you may want to read if you are only tracking your "net" and not seeing the results you think you should see. If you have a nutritionist/coach giving you your plan -- they likely already take all this into consideration for you when picking your foods. But if you are figuring out your own macros and plugging them in and NOT counting carbs that aren't "net" ... I suggest you read that guys article. When I am NOT on my coaches plan, I personally track ALL carbs and am just AWARE of where they come from. For example, if I allow myself 300 carbs a day, I don't let all 300 of those come from even my healthy complex carbs (oats, sweet/red potatoes, etc.) I know that I need a serving or two of green veggie at at least 4 of my meals. Obviously carbs from my asparagus will treat my body a little different than carbs from my red potatoes because even though certain carbs (such as the ones in Quest) MAY not spike your blood sugar as much since they aren't NET carbs ... they still have CALORIES :) There are exceptions ... if the fiber you are eating is insoluble for example. Because it goes right through you... but that just gets too "much" and will cause most peopler to throw their hands up and say forget it. Confusing ... I know. I recommend reading that article if you are confused about if you should count non "net" carbs in your count. But this guys bottom line is that while there are carbs that are better for you and digested differently ...YES you should track them all and include them all in your daily "carb allowance"

Nelly Arrested In Tennessee

"E.I .. E.I .. Uh Oh" (like what I did there, lol.) Hip Hop artist Nelly, whose legal name is Cornell Hayes, was arrested on Saturday in a small town in Tennessee. The superstar was arrested on felony drug charges and according to the State of Tennessee Department of Safety and Homeland Security, was charged with felony possession of drugs, simple possession of marijuana and possession of drug paraphernalia.

Nelly was sent to the Putnam County jail on Saturday morning after his Prevost motor coach bus was pulled over on I-40 for failure to display a U.S. Department of Transportation and International Fuel Tax Association sticker on the vehicle.

When the trooper approached the vehicle, reports state he noticed an odor of marijuana coming from the bus and conducted a probable cause search. According to the police report, the troopers discovered methamphetamine, as well as a small amount of marijuana and other drug paraphernalia, 100 small Ziploc bags that are commonly associated with the sale of narcotics and numerous handguns, including a gold-plated 50-caliber Desert Eagle pistol, a 45-caliber Tarus pistol, and a 500 magnum Smith and Wesson.

Several other people were on the bus with Nelly, including 44 year old Brian Jones of St. Louis, who is a convicted felon and was in possession of a fire arm. He was also arrested and transported to the Putnam County jail.

The bus was on it's way to St. Louis when the traffic stop occurred.

Food For Thought: I bet "It's Getting Hot in Herre" has new meaning for Nelly tonight - as his butt sits in a tiny little Tn jail. I mean .. pot .. okay .. whatever I guess?! But freaking METH?! What the hell was/is he thinking?! I interviewed Nelly a few years ago on the CMT Red Carpet (he was at the Awards Show performing with Florida Georgia Line) and again about a year ago when he did a tour stop with the country duo. He was really nice and they put on one heck of a show. He's got talent that is FOR SURE. Most "stars" of his caliber don't really care to interview with anyone unless they HAVE to and he certainly didn't have to chat with me. So ...I'll give him that. But seriously dude ..  FREAKING METH!?!?! So stupid .. so, so, so STUPID!

Middle Tennessee Yogis Unite May 21st

Nashville is celebrating the Yoga community by stretching from end zone to end zone at the first ever "Yoga On The Field"

Hey Fit Fam, 

Love yoga and live in the Middle Tennessee area? This looks like a super fun event! On May 21st at 6pm yogis will gather at the home of the Tennessee Titans for the very first Yoga on the Field. Join hundreds of other yoga enthousiasts for a invigorating class in the open air! All levels are welcome and a cocktail celebration will follow! 

You are asked to bring your own Mat and Towel .. however water will be provided! *no outside food or drink is allowed*

Tickets range in price from $10 to $22 dollars (higher prices get you a shirt or tank) and the proceeds benefit Soles 4 Souls.

CLICK HERE to get your tickets! 

Food For Thought: You won't see me at this event because I am not a yogi, haha. I have tried it and just can't make myself enjoy it enough to spend another hour+ doing some sort of training each week. However .. I highly respect those that can do it and wanted to share! Maybe one day I will convince my mind and body that I need to get my butt on a mat and strike a pose .. a yoga pose that is :) 

Homeless Bodybuilder (talk about motivation)

"I don't feel sorry for you. You feel sorry for yourself - that is the problem." That is just ONE of many amazing things this homeless bodybuilder has to say in this motivational video that will hopefully get you up off your butt and get you going .. going toward YOUR goals .. whatever they may be!! 

Hey Fit Fam,

Wow, wow, wow -- WOW!!!  I was tagged in this video by a friend and all I can think to say is ..  WOW!!!!

This guy!! I don't know how he got to where he is (homeless) and don't care. His message is on point!

What are YOU waiting for? What is YOUR excuse?

Eat Clean. Train Dirty.
Stacy

Hummus Recalled After Listeria Concerns

Hummus lovers .. check your fridge! The popular brand Sabra is recalling tens of thousands of cases of their popular hummus due to possible contamination with Listeria.

The presence of potentially listeria in several samples of hummus has prompted a national recall by Virginia-based Sabra Dipping Co. of 30,000 cases of Classic Hummus.

According to a spokeswoman with the Michigan Department of Agriculture and Rural Development, inspectors learned of the possible contamination by Listeria monocytogenes after routine inspections at a Kroger in Port Huron on March 30th.

The recall is limited to five stock unit, or SKU, numbers of Classic Hummus. No other Sabra product is affected at this time.

U.S. Consumers should discard packages with the following codes, which are located on the top of each package. They can also return them for a refund, Holton said.

Consumers with any questions can call Sabra at 888-957-2272 weekdays.

These are the codes:

040822011143/300067 – Sabra Classic, 10 oz. – 3-059/Best before May 11;

040822011143/300067 – Sabra Classic 10 oz. - 3-060/Best before May 15

040822014687/300074 – Sabra Classic, 30 oz. – 3-059/Best before May 11

040822342049/301216 – Sabra Classic Without Garnish, 32 oz. – 3-059/Best before May 11

040822017497/301290 – Sabra Classic, 17 oz. Six Pack – 3-058/Best before May 11

040822017497/301290 – Sabra Classic, 17 oz. Six Pack – 3-059/Best before May 11

040822342209/301283 – Hummus Dual Pack Classic/Garlic – 3-058/Best before May 11

To date, there are no reported cases of illness in connection to this recall.
In healthy individuals, listeria can cause short-term symptoms such as high fever, headache, stiffness, nausea, abdominal pain and diarrhea. It can cause serious and sometimes fatal infections in young children, the elderly, and others with weakened immune systems.


Food For Thought:  When a food product is recalled do you typically listen to the "only these brands or bar codes were affected" or do you get freaked out and not eat ANY of that product or brand for a while? I've never (that I know of) had something that was part of a recall. But whenever any pet food/treat brand has a recall l I never use anything that company sells ever again, lol. Dramatic .. I know, I know. But my little Stella is my tiny little fur child and I'm not taking ANY chances with that little one!!

Move Over Chipotle: Homemade Spicy Chicken Black Bean Bowl

Hey Fit Fam ...

At one point in my life (not very long ago) the following was an order I placed rather often:
Naked chicken burrito bowl, black beans, rice, pico, salsa and maybe a side of guacamole.

Chipotle and Qdoba were both a "healthy" staple for me. I had it at least once a week and would eat it ALL. But not anymore! That meal would be considered a "healthy cheat" for me these days and would really only be something I would do if I were to be out and about and not have any food with me.... and I wouldn't eat it all. I would only eat 1/2 and save 1/2 for 3 hours later. I would also likely double the chicken (because I think they give you only 4oz), only get rice or beans (not both) and guac would depend on my fat needs for the day.

I'm not saying that particular meal (or even the old version) is "bad" or not okay to eat when you are trying to eat healthier -- it totally is!! It is no doubt a BETTER option than getting some cheese filled burrito, sour cream topped quesadilla, etc. So please don't think that you are doing something "wrong" if you were to have that. It's totally a great option for lunch on the go!! At places like this the key is opting for NO add ons like cheese or sour cream and also sticking to a naked bowl instead of a high carb filled burrito.

Personally, I just don't eat out anymore except for my ONE splurge meal each week. I stick to a strict (but filling, balanced and delicious) plan for every other meal for the the rest of the week -- yes even in "off season".  Why? Well it's a lifestyle for me and eating small meals (in which I know exactly what I am eating) is just easier and works for me and MY goals/needs. Since I eat every 2 1/2 to 3 hours .. a large meal like that wouldn't work. Also, their chicken has a lot more fat than I would typically allot for chicken. Other than that .. it's an overall SMART CHOICE! So again, I'm not saying you "shouldn't have it" .. what I am saying is this here bowl of goodness that I made at home tasted MUCH better -- and I know exactly what is in it!! So unless I'm just craving Chipotle or Qdoba .. there is no reason to eat it!

SPICY CHICKEN BLACK BEAN BOWL
This bowl of goodness was simply - extra lean ground turkey (however I also use plain baked chicken), one serving of black beans (that I put in a container and marinated in lime juice, cilantro and Flavor God Garlic Lovers Seasoning when I meal prepped for the week), some peppers, mushrooms and asparagus.
All this food came out of individual containers that I had already pre-cut/washed/prepared on meal prep day! For example - I had already pan cooked the mushrooms, steamed the asparagus, chopped the peppers, baked the chicken/made turkey, etc. As I've mentioned in previous posts, I do this type of prep so I can change up how each meal tastes if I want to!! Plus, I just find it easier than putting each individual meal into containers - mainly for space reasons in the fridge - but also because I meal prep for two! So I put everything in big containers or gallon ziplock bags and take out and measure per meal! If I am gonna be on the go the next day .. I'll portion out my meals into my 6pack containers the night before.

Back to the recipe --- I just put it all in a skillet with some olive oil spray, seasoned with more Flavor God Garlic Lovers and some Siracha! Keep in mind all the food was already cooked/prepped - so it only took a few mins to get warm! I  then just put it in a bowl and added a serving of Wholly Guacamole brand Pico/Guac mixture and a tiny little bit of my FAVORITE condiment -- Kroger brand Hot Sweet Mustard! Sounds like an odd mix .. but O M G .. it was SO GOOD!!! I tried a bite without the mustard and it was amazing alone .. but out of curiosity I wondered what it would taste like with the mustard --  YUUUMMMY!

You could probably throw it all in a bowl and just heat in the microwave. But I was home so I chose to do it on the stove. I think it gives it a different taste! For meals like this, if you KNOW you want to have it everyday, making a bunch of servings back to back and putting them in individual containers would be a good idea. You would just go ahead and measure out each ingredient and make it stove top one-by-one ... and then just put into individual containers so you don't have to get out a pan again that week if you want!

I'll be having this everyday this week ... and maybe next :) It was that good!!! It would of course also work with rice -- but I find the beans much more filling!

Eat Clean. Train Dirty.
Stacy

What IS Normal Anyway?

Hey Fit Fam,

What does the word NORMAL mean? Am I normal? Are you normal? What the heck is freaking NORMAL? 

One week ago today I turned 35. I got this "snail mail" card from my dad.

For so many reasons, this card means so much to me and I will cherish it forever. But it also had me thinking about the word normal. My dad is 100% right. Normal (in terms of not begin yourself, following someone else’s lead, conforming to society standards) is highly overrated. BUT what is freaking normal? What does that word even mean?

Is their some specific set in stone standards that make you this way? Do I have to work a 9-5 job? Have a college degree? Go to church every Sunday? Have a white picked fence? Is their some checklist? You know ... like when you go to the doctor. *Do you have any allergens (check) *Do you exercise (check) *Are you normal? (Umm. I don't know. Check?!). What is normal? Sociology tells us that there are in fact “social norms” that are defined as principals that society is expected to observe. Kind of the “do’s and don’ts of society” .. but other than that there isn’t anything that defines exactly what NORMAL is/isn’t. I know that some people think I am pretty normal. But I don’t know if that is true or not because I don't know what normal is ... I’m just ME. I am my own person, with my own goals, own opinions, own struggles. None of which are likely “normal” because they are unique to ME.

My dad is right. We need to stop worrying about what is/isn’t normal because there really is no set standard. There isn’t a box to check. Normal is simply a term people use, but the definition is whatever THEY want it to be. So just be YOU… just do YOU!! Okay??

I am going to share something with you all today. Where did Simply Stacy come from?! It's more than just a catchy play on worlds. It actually came about when I went to change my MySpace name after I got divorced many years ago. I lost myself in that toxic relationship. I had no clue who I had become. I had no clue what the future held. All I knew is that I never wanted to lose myself again. As I stared at the computer box asking my name....I felt so happy and free...but was still re-discovering myself. So instead of changing my social media name back to my maiden name, the words Simply Stacy just came to me. Simply for my first name and Stacy for my last. It just stuck! I AM SIMPLY STACY  .. I AM MY NORMAL .. Who are you?!

Eat Clean. Train Dirty.
Stacy

New 1st Phorm Ladies Apparel Available NOW

Hey Fit Fam,

When I went to St. Louis for the 1st Phorm Athletes weekend I had a chance to model and take home all the new 1st Phorm apparel out for spring/summer.

I've been testing it out for a couple weeks and I haven't worn anything else to the gym since!! I LOVE it all! It's comfortable, modern, durable and everyone will ask you "What is Legion Of Boom" or "What does Never Settle stand for" -- great way to tell everyone about our amazing #Phamily!!!!

I love it ALL!!! But just wanted to let you know what my favorites are and also how I feel the sizing runs (on me anyway.) You can click on the NAME of each product to order!

Generation 1P Sports Bra -- This is a pretty standard fit and would be IDEAL for bustier women because the scoop is a little higher! It has excellent support, very comfy and is very durable! The Never Settle on the back is so cute and when I wear lower cut shirts you can see the 1st Phorm logo on the front - I LOVE THIS ONE! I am a 32 C and wear a SMALL.

Never Settle Mesh Back Sports Bra -- THIS IS MY FAVORITE!!! It is comfortable and so so different! It scoops down a lot lower than the Generation 1P Bra. While I do have a "chest" .. I am not super busty .. but I do need support and this certainly still has that while being a little bit "lower" in the front! I don't workout in a sports bra alone .. but if I did this one would be perfect! So stylish!

Women's 1P Capri Pants -- These are great! They are like "compression" pants so they are ideal for lower body days. The fabric isn't thin so no worries about it being "see through" while doing those good mornings, etc :) The thing I noticed most about these pants was the "feel" .. they are SO SOFT compared to other compression pants. I am short .. and have very muscular legs and a booty .. the small still fit just fine! They are tight (and higher in the waist btw), but they are compression pants .. so they are suppose to fit tight! Also they were very breathable when I was all soaked in sweat!

Women's Full Length Phit Pants - Same review/fit as above. These are just FULL length. I am a shortie so they are a little longer on me (I am 5 1 1/2) But the don't bunch up in an ugly way at the bottom. They are great regardless of height!

Women's LOB Leggings - BUY THESE PANTS!! Lol! They are the most comfy "leggings" and are perfect for upper body days, cardio, running errands, etc. They are a thinner material (but not super thin .. great quality and not see through.) But since they are thinner (not compression type material) as with any "leggings" .. I'd be careful using them on days you are bending over a ton, lol :) SMALL is what I wear and they fit perfect. No pinching in the waist .. they hit at a good spot .. so they are very flattering!!! Buy some!!

Women's Never Settle Capri Pants -- Hands down these are MY FAVORITE of all the apparel. They just fit so great, the fabric is so comfortable and I LOVE the Never Settle slogan down the side!! If I could wear these everyday I would, lol! Fits true to size .. I wear a small!

Women's 1P Performance Shorts -- It's been cold here in Nashville so I've not been able to wear these to the gym much yet. BUT I work them for a home workout and have been wearing them around the house. They fit like the 1P pants and Capri's ... but are shorts :) SO they are compression shorts and fit like compression shorts. I took a SMALL home with me but am kind of wishing I had a Medium. Here is the reason though ... I have a booty .. a decent sized one (lol) .. so they are a little "short" in the rear. If your tush is on the flatter side .. stick with small. If not .. I'd go up a size maybe :) Just my little input!

SO there ya go! Go buy yourself some new gym clothes and represent our amazing #Phamily!! And don't fogey to use the HASHTAGS (listed when you follow the links) when you wear yours .. you will automatically get featured on the webpage!!!! How cool is that!!

Cluck Cluck: How To Make That Bird Less Boring

It doesn't matter if your goal is building muscle, losing fat, or both. One nutrient that is essential in your diet is PROTEIN and chicken is certainly the most popular form of lean meat. But it can get boring and boredom can become your worst enemy. Here are some ways to make that daily serving (or four) of bird .. better. 

Hey Fit Fam,

I eat chicken 3 to 4 times a day sometimes. I've been doing this for a solid year now and I've yet to really get sick of eating it! The secret to it not getting "old" is finding HEALTHY ways to make it flavorful!! Which of the following methods you use depends on how much time you have to spend meal prepping. I tend to stick with number 5 & 12 the most!! Enjoy!!

(1) Use A Marinade -- Now don't go run to the store and grab one off the shelf. Turn that bottle over. Chances are it is LOADED with calories, sodium, carbs, sugar, etc. This is one of the biggest mistakes I see "dieters" make. They don't look at the labels on condiments! I have found a couple that aren't too bad as far as macros go ... but your best bet is to make your own. Pick your favorite spices and rub them into the chicken breasts and let them sit for a few hours in the fridge so that the flavor seeps into the chicken before cooking. If you can, let them sit overnight for maximum flavor! The options are endless!! You can even do 1/2 your chicken with one marinade and 1/2 with another! I tend to cook my chicken plain and add my spices "per meal" - but allowing the spices to "marinate" will certainly make it more flavorful! There are tons of recipes using only spices on Pinterest too!

(2) Make Stir Fry -- You are going to want to reach for those pre-made stir fry sauces. Don't do it!!! Again .. most condiments can kill your progress (every little bit adds up.)  To make a healthier stir fry just buy some low sodium soy sauce and grab your favorite spices. I love using Spicy or Everything Flavor God! I spray a pan, add my pre-cut veggies that I've already meal prepped, add measured out chicken that is already baked, add spices and some measured out soy sauce. Boom!! This is also a great one to add some coconut oil to! I also will often add one serving of frozen pineapple chunks (Trader Joe's has them for cheap.) You could even add an egg or a couple egg whites and/or some rice if your macros allow for a stir FRIED rice type dish! I make this "per serving" so that I know exactly how many veggies, how much meat, etc., that I am getting in each serving. Stir Fry already "prepped" is pretty impossible to measure correctly because you have no way of knowing if you are getting more veggies, more meat, or if you add it in .. more rice/egg. It takes like 2 min per serving to make it individually and I do several days worth (put into individual containers) so that I only have to dirty up dishes once.  It does take a little more time doing it "by portion" ... but that is how I have to do it to ensure I know exactly what I"m getting in each serving. Most people could just make a big batch and divide it up. I personally just have to make sure each meal is measured out properly!

(3) Slow Cook (crock pot) -- This one is so easy. Put chicken in a crock pot. That is it, lol!  You can add maybe a jar of salsa if you want .. or some spices .. or nothing! Cook on low all day or high 4+ hours. Just make sure it's done. I usually cook on high for a while then switch to low for a while. Get some forks and shred it apart! Boom .. shredded chicken! It's amazing how just doing this makes it taste different. Totally a texture thing!

(4) Chicken Burgers -- I prefer not to do "ground" meat when possible. However I do love my turkey and beef burgers. Which is why I rarely do ground chicken. But chicken burgers are a great way to totally change the way it tastes! Just make sure you are getting the extra lean kind!!!!! It shouldn't have any more fat than a chicken breast. One of my favorite recipes is my Buffalo Chicken Burgers .. they are so good! But you can make them however you would make a regular burger!

(5) Mustards -- I'm not talking about yellow mustard either! This is a staple on competitors diets and I never can understand why people don't search for FLAVORED mustards instead of the standard hello. If you search .. you can find ones with the same (or almost the same) macros!! I have like 10 different flavored mustards and they are my STAPLES! I bake my chicken plain (usually a couple pounds at a time) and then add whatever mustard I want when I eat it and it makes me feel like I have a different chicken every single time! This is the fastest method and my favorite. Make sure and look at the nutrition label. 1-2 carbs and 10 cals or less is typically good if you are sticking to one serving. Just again remember .. everything adds up, so measure it out if you can :) Some of my favorite mustards flavors are Sweet & Spicy, Jalapeño, Buffalo and Spicy Brown!

(6) Eat It COLD -- Chicken in a salad or chicken salad are great option. This is a great for those that tend to have to eat on the go and don't have access to a microwave! I actually don't mind eating my regular ole baked chicken cold from time to time. It kind of changes the taste and (oddly) is a nice change up, lol! Just be careful with chicken salad and of course with salad dressings! There are some amazing chicken salad recipes that use greek yogurt, avocado, etc. Also for salad dressing .. true balsamic vinegar is amazing and a little goes a long way! I mix mine with Braggs Apple Cider to mak a dressing! I also LOVE Trader Joe's Cilantro Vinaigrette in off season. It has some fat and calories but it's a good one and has ingredients that are good for you! There are many out there .. just gotta watch the macros!

(7) Get Out The grill -- Anything on a grill just tastes different! Plus you can make a ton all at once! So glad summer is here and we can get to grilling!!

(8) Add Some Noodles -- I personally wouldn't use the pasta you may be thinking of (even the healthier ones like wheat, quinoa, brown rice, etc) because as I've mentioned in other recipes, since I eat so many SMALL meals a day, I would only be allowed like an ounce DRY. Do you know how little that is, haha?! It would be nothing...to be exact It hunk it's like 8 penne noodles, ha!  So when I eat pasta I usually make it my cheat meal so I can have a big serving OR if its for everyday/prep friendly -- I use something called Miracle Noodles. They literally have NOTHING in them. Quest makes some noodles too .. but I prefer the Miracle Noodles. There are so many ways you can add your chicken to these. The Creamy Avocado Recipe I posted a while back is great (and another one that is good cold), but I also really like sautéing these noodles in a skillet with chicken, veggies, soy and a homemade peanut sauce which is just pb2 and water! A little note .. the noodles smell HORRIBLE but that is NOT how they taste! Trust me not his one :) I order mine online!

(9) Make It Mexican - This is one of my favorites! I either cut up baked chicken I've made ..or it is really good if you use the kind made in the crock pot (above).  Just grab a pan and add a onion, peppers, some black beans or rice, low sodium taco seasonings and a little water. Then put in a couple thin corn tortillas or whatever your choice is! Top with some guacamole and salsa! Same "measuring" method as above. I make these individually cause it's really hard to weigh properly once prepared. Another great way to have a mexican type dish is to make a sauce made of dijon mustard. lime juice, salsa, green onion. Add it on top of your chicken breast. So good!

(10) Wrap It Up -- If you can have wraps there are TONS of low carb/healthy ones out there. I can't have them cause I have to be Gluten Free and I've yet to find a healthy/good wrap. Julia's Bakery Online has some, but they are so expensive! Anyway ... Just add some cucumber, cilantro and maybe some homemade greek yogurt dressing (get creative there are tons of recipes) or the Cilantro Salad Dressing I mentioned above at Trader Joes and you are good to go! Or you can go the standard route and add some lettuce, tomato, mustard, etc! So many wrap recipes! Again .. just watch the "extras" cause they add up! If you are home you can also grill them and make a hot wrap - even better! If you are like me and love the "chips/sandwich" combo .. you can always lessen the ckn you put in the wrap and have a side of Quest Chips (they are high protein and low carb) .. or if you chose a low carb wrap you could make some home made chips. I can't rave enough about those. They are a GAME CHANGER!

(11) Chicken Chili -- This one can be hard because of the "measuring" factor. But if you don't care about each portion being specific .. this is a good one. Or you can just make enough for yourself for 4 days and once it is done weight it and divide it by 4. Even if you get more chicken one day - it will all equal out :) Onion, Cumin, White Beans, low sodium ckn broth, Chili or Jalepeno peppers -- yummy! There are tons of recipes out there. As always .. just watch the extra!

(12) Just Add Spices -- As I mentioned above, I bake a bunch of plain chicken at once and then make each serving different. Other than mustard, the biggest way I make my chicken taste different, is simply using dry spices! I add them before or after I microwave - doesn't really matter. I actually usually do this PLUS a mustard! My favorite are the same as I mentioned in the marinades (Flavor God) .. but a close second are POPCORN SEASONINGS!!! I mention this in my Chip Recipe because they are amazing when making chips .. but they are also good on chicken! Ranch, Cheddar, Buffalo -- those seasonings are amazing! They are pretty low sodium considering .. but they do contain milk ingredients. They will of course be more flavorful if you bake it with the seasonings as mentioned above .. but if you are like me and indecisive .. just adding them to each meal is a great way to spice things up and make your chicken less boring!! My favorite "combo" is this Lynchburg Cinnamon Chipotle Seasoning I found at my Kroger ... with the sweet and spicy mustard!! YUMMMY!!

Eat Clean. Train Dirty.
Stacy

My Accident Anniversary: A Wake Up Call I'll Never Forget

Hey Fit Fam,

"Life is a gift - I accept it. Life is an adventure - I dare it. Life is a mystery - I'm unfolding it. Life is a puzzle - I'm solving it. Life is a game - I'm playing it. Life can be a struggle - I'm facing it. Life is beauty - I praise it. Life is an opportunity - I took it. Life is my mission - I'm fulfilling it." 

Yesterday was a "milestone" birthday for me. Most people would try to hide their age (especially in the industries that I am in) but I'm proud to say that I'm 35 years young. Of course there are parts of me that are sad. Not because I'm getting "older" because I really do see that as a privilege, but I guess because I just want more time. I love life so much and I just wish I could rewind, ya know? I am currently doing so many things I wish I had started doing "when I was younger" and I am also at that weird age where "having kids" is this looming topic. The thing is .. I don't want them .. not now anyway. There are parts of me that think it would be fulfilling and fun and of course my husband and I worry that in ten years we will WISH we had them, but right now we just don't want them and honestly aren't sure we ever will. Being a mom, being pregnant, raising a child, giving up all our freedom - it's not something we want right now. But I'm freaking 35!! I know moms are getting older and older .. but I would be considered a GERIATRIC PREGNANCY!!! Not to mention ... I don't want to be the "old mom" in the pick up line, lol. So stop telling me "you aren't old" - - I know I'm not OLD but I'm old enough that there are certain things that I HAVE to think/stress about.
Then ... there is my career. Never ever did I expect I'd be starting over at 35. I mean, at 25 I had climbed the ladder and already had reached most my goals and had my personal dream job! I switched to different avenues of my career after that .. but never a complete career change .. or lack of.  So a job lay off at 35 in the only industry you have ever known .. is more than rough. But I can't complain. My husband is very successful we can live comfortably on one salary. But that doesn't change the fact that it's been an adjustment. It also doesn't change my desire for independence. It doesn't change that I'm a goal driven person that has been independent since the day I was born 35 long years ago, lol. Being a housewife wasn't exactly my goal in life for my mid-thirties, lol. I'm not sad or anything. I get to focus on blogging and my fitness goals. Plus the shopping is always done, meals are always prepped, house clean, laundry done, etc. It's just not where I pictured myself to be. Which is why I'm getting my certifications for training/nutrition and will be taking on some clients late summer :)  I'm also not giving up on my TV career. Hopefully there are some freelance gigs in my future. My GOAL is to figure out a way to combine my love of fitness/tv/journalism. I may not be where I expected I would be, but I have to trust that I'm where God wants me to be and if I'm not .. that he guides me to whatever/wherever that may be.

All that said. On to why I'm writing today. I really am just so happy to be ALIVE. 

I like to think that I've always been full of life. But I was also given a gift many have never been given. Yes ... I call it a gift. While 35 years ago (yesterday) I was brought into this world ... 17 years ago today God spared me from leaving this world.

April 1st is my "Accident Anniversary" - the day I will always wonder why God didn't take me home. I guess he had a bigger plan for me and here I am 17 years later still trying to figure out what that is. I may never know. But I know I'm so grateful to be ALIVE. Every year I write about this "anniversary" so there is no need for a repeat. If you would like, you can take a moment and read about my reflections and what happened when I blogged about it back in 2011. I also touch on it in my Fitness Reel. 

Each year when this day comes about my feelings are pretty much the same. Lots and lots of gratitude. I try to be thankful everyday but I always take time on April 1st to stop and reflect even more. When God gave me another chance at life that day, he never promised my road ahead would be easy. But I know He had a plan for me then. He has a plan for me now. I'm just here for the beautiful ride.

To say I've lived a blessed life is an understatement. That's not to say I've not had hardships. I have had many. I know I'll have many more. But I pray the good days outweigh the bad, that I can live my life to my best ability and that I can somehow encourage, uplift and help others along the way.

Count your blessings. Enjoy this day. You never know what tomorrow brings.

Love to you all,
Stacy