VISUALIZATION: See It. Believe It. Live It.

Do you TRAIN YOUR BRAIN?!

Hey Friends,

Most of you are probably reading this because you saw the INSTAGRAM POST of me side stage at one of my recent shows practicing VISUALIZATION and of course PRAYER & GRATITUDE.
Taking a moment to say THANKS GOD and visualizing what I want to happen has been such a game changer for me as I've evolved from an amateur in the NPC to a professional athlete in the IFBB.

Most of what I really have to say about VISUALIZATION can be found within my Instagram caption, so I'll copy and paste it for you below in case you found my blog another way. But I wanted to elaborate on VISUALIZATION and give you some links on the topic that may help you learn more about it and learn how to do it.

If we are friends on the gram you know I've been mentioning a new form of "therapy" I'm doing.
You can read a little about it HERE if you missed my post a couple weeks ago.

In short ... I've been seeing a "guided meditation coach" - "spiritual guru" - "spiritual consultant" -  (whatever you want to call her but she also has pretty crazy channeling/psychic abilities) ... as part of my quest to overcome some depression I've been experiencing for some time, find inner peace/clarity, find/live my life purpose and just be a BETTER human being in general!

Many of you have asked me for her contact information. Seeing her as part of a series of sessions is ideal - I am doing the 6 week Chakra Balance Sessions which include lots of other stuff within them - but I do believe that even one session with her can be beneficial if you are just in town visiting and she also does Skype!

Is it working? I honestly don't know. I've only seen her a couple of times. But I can tell you that she truthfully has been a breath of fresh air in my life. Do I feel more "balanced" .. I mean I feel more hopeful. Part of doing this type of "therapy" is BELIEVING IN IT. If you read my Insta Post you know I'm a sceptic when it comes to this stuff. But I'm trying to open my heart and mind and encourage you to do the same! Look into it! It certainly can't hurt and is cheaper than a psychologist!

Happy Visualizing and all the GOOD JUJU ...
Stacy

INSTAGRAM CAPTION ABOUT VISUALIZATION
Do you TRAIN YOUR MIND as much as you train your body? I love this video. A friend captured me side stage at Omaha in “my moment” .. Visualizing my routine, the outcome I’d love to see and also saying my THANKS to GOD for giving me ABILITY.
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Let’s talk about VISUALIZATION. I’ve been doing it for a LONG time. I’m not great at it because my mind goes in ten thousand directions and I am especially not good at it in the EXACT way my spiritual guidance/guru lady wants me to do it.
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What is visualization? Essentially it’s just concentrated dreaming. It’s constructing life from a space inside our brains. Everything we do begin as a thought and exists first in our imagination.
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The ability to see things before they actually happen is what enables us to pursue our dreams and ultimately achieve them. The better we visualize the way we want it to happen … the better our chances are at it actually happening. NOT because it’s magic though. Keep reading :-)
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There is actually lots of science behind it and successful people all over the world use visualization to spawn dreams into reality.
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Can you just VISUALIZE what you want (success, money, winning a competition, etc) and it just happen?? NO WAY! I think it’s hilarious when people are like … oh I visualized it … I affirmed it .. I wrote it down and put it under my pillow … and IT HAPPENED.
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NO .. unless they were practicing visualization on the regular .. they just got lucky. I can’t tell you how many times I’ve written down what I WANT and it NOT happen (and I practice visualization.) Energy is an amazing thing .. but it doesn’t work that way.
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YOU HAVE TO PUT OUT INTO THE UNIVERSE WHAT IT IS YOU ARE VISUALIZING. You have to be PROACTIVE and DO THE WORK that is required to support your goals. You have to believe what your are seeing CAN HAPPEN.
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Visualization isn’t magic … it’s simply another TOOL in your mental game tool box.  So why does it work?! Because ENERGY GOES WHERE ENERGY FLOWS!!
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Visualization
*Builds Courage: When you’ve already envisioned the scenario, the real thing will feel familiar and much more feasible. It will be as if you’ve done it before because in your brain …you have.
*Combats Negative Thoughts: During a visualization session, you get to live out your dreams despite what others say. It’s an effective way to battle that negative voice inside your own head, too.
*Helps with Self Belief: Truly believing we an achieve what we have our hearts sets on gives us HOPE and MUST HAVE HOPE. When we lose hope … we’ve already lost.

WEBPAGES THAT MAY HELP YOU WITH VISUALIZATION:
https://litemind.com/how-to-develop-visualization-skill/
http://www.thelawofattraction.com/visualize-secret-visualization-really/


VEGAS SPIRITUAL CONSULTANT I USE
SOCORRO - SPIRITUAL MEDITATION

SUPPLEMENTS I SUGGEST FOR ANXIETY
Quality CBD that is PURE, TESTED and TRUSTED.

In the right method and dosage this natural "medicine" can be LIFE CHANGING for those with anxiety!

PLEASE READ THESE BLOGS for more information....

Healed Not High
Consumer Confusion

AFTER you have read them .. if you have any other questions you an EMAIL me!

As mentioned in the blogs... there are very few companies (that can ship to you) that I have researched and use and TRUST! Currently I'm only using THIS COMPANY. I'm sure there are other great CBD companies out there but it is up to YOU to do your SOLID RESEARCH and ask MANY MANY MANY questions.

I would NEVER just pick up some CBD at a health store and ASSUME it's "quality". You want to research the ACTUAL COMPANY before you purchase!

I've done the homework for you and promise these two companies are great.
If you choose to venture out and use another company PLEASE look into them and ask TONS of questions. With the popularity of CBD the con artists are out in FULL FORCE. They are not only using misleading verbiage to make you THINK that a hemp product is CBD (explained in full HERE) .. but even worse many are selling basically coconut oil with no true CBD in it and/or CBD that is potentially contaminated and from shady sources, etc.

The Ultimate Fit Fam Slumber Party - Cuties Conquering The Stage 2018

Want to attend what is basically the ULTIMATE #FitFam SLUMBER PARTY?!

If so, you will want to grab your girls and plan to attend the 2018 Cuties Conquering The Stage.

I am a special guest and can't wait to meet all of you!

Hey Fit Fam, 

Close your eyes and imagine this (lol)

All in ONE place .. all in ONE weekend .. being able to hang out with a bunch of amazing #fitfam, pick the brains of your favorite pros, hear INSIDE tips from some of YOUR judges. get make-up/hair lessons, perfect your posing routine, get nutrition and training tips ... etc, etc, ETC. 

Sounds dreamy, huh? I would have given ANYTHING if an event like this was available when I started out. Heck, even as an IFBB Pro League Bikini Pro, I look forward to attending THIS event and learning! YOU NEVER KNOW IT ALL!! THERE IS ALWAYS ROOM TO LEARN!

 

HERE ARE THE DETAILS

CUTIES CONQUERING THE STAGE 2018 - The Weekend For Winners

Stage Preperation Training Event For Bikini, Figure & WP competitors 

regardless of your competition & training experience.

WHEN:  January 12-14, 2018

WHERE: Crystal City, Virginia

Event itself is at Crowne Plaza Hotel in (five minutes from the Pentagon and Capitol Hill.)

WHAT IS IT? Here Is what you can expect at Cuties Conquering The Stage

THREE FULL DAYS of training, networking, tips, tricks, how-to coaching to help from an ALL STAR LINE UP to help you bring YOUR best to the stage in 2018. 

• Winning Prep & Stage Training From Top Coaches & PROS
• Unmatched Networking, Fun, & Plated Awards Banquet
• $5000 in CASH Prizes for Most Improved & More 
• Mega Sponsorships From Top Brands & Teams

And when I say it's an ALL STAR LINE UP.... check THIS LIST out. 

In addition to numerous pros from all divisions, coaches, experts, judges, medical professionals .. how often do you get to have a full weekend .. hands on ... with "THE Sandy" (the head judge at 99% of your National shows.)

Please use ANY of the HYPERLINKS in this blog to PURCHASE TICKETS! 

From NOW until NOVEMBER 10, 2017 (or until the limited early bird tickets sell out) ... you can still get EARLY BIRD ACCESS which gets you 45% off!! So don't waste your time thinking about it. Go ahead and mark your calendar, make your plans and get your ticket now!!

I'm so excited to meet everyone and get to spend some QUALITY time together! Please comment on the INSTAGRAM POST I made about this event and let me know what you would like for me to talk about during my Key Note Speech! I want the content I provide to be WHAT YOU WANT TO HEAR!!

XoXo,

Stacy

Sore Muscle Skin Tightening Bath Soak

Hey Friends,

I told you all a few weeks ago that I've been healing and keeping my guy healthy by incorporating all sorts of very specific collagen products! If you missed the post you can READ IT HERE. So much VITAL information :)

I have several ways I am taking in this super supplement (collagen) but the #1 way is I have it every morning in my Gut Healing Frothy Coffee. This stuff is so yummy and has been a coffee game changer for me! I even travel with a blender now, haha!

I've also been adding THIS Collagen Bone Broth to my crock pot chicken while it cooks all day ... I often bake with THESE Collagen Peptides or Collagen Peptide Whey ... and I also just ordered THIS supplement and also THIS ONE (which is on back-order until August FYI) .. to start next week!
 More on the supplements once I start them!

There are so many ways to get collagen into your daily regime and SO MANY BENEFITS! You can always EMAIL me and I'd be happy to help answer any questions! If I don't know the answer I will get it for you!

The most recent way I've been adding Collagen to my regime isn't by drinking or eating it.
It's by soaking in it!!!

I’m not as sore as I’d expect considering the busting I’ve been giving my booty these days and my skin seems to be tighter lately! A new DIY Bath Soak is the only new thing I’ve been doing .. so I’m gonna say there is definitely a connection!

I always just soaked in Epsom Salt and maybe some essential oils but I've started using THIS WATER ENHANCER (yes, what I sometimes add to water and DRINK) to my bath and it has been a game changer (especially on prep when making sure my skin is tight is very important.)

The little "secret ingredient" is Collagen Beauty Water by Vital Proteins! The powder is a blend of collagen, hyaluronic acid, probiotics, organic lemon, organic lavender, organic blueberry, organic beet, and organic honey. Adding a scoop to food or beverages gives you the vitamin boost you need to support healthy hair, skin, nails, bone and joint health, digestion, muscle recovery, and more. And while it was designed to be added to your water ... I found out that you can also use this powder TOPICALLY!

How does it improve skin?! Well obviously it can work from the inside-out if you drink/eat it, but it also has benefits if you just apply it directly to your skin!

Collagen Beauty Water contains 120mg of hyaluronic acid per scoop - an ingredient that helps improve elasticity and smoothness (again .. even more important on prep/when dieting), increases hydration, and even the reversal of free radicals.

Here are just a FEW other benefits and ways to use this tasty stuff!

THE BODY BENEFITS:

Enhance Hair, Skin & Nails: The powerful duo of sustainably-sourced marine collagen and hyaluronic acid helps rescue thinning hair, dull skin and brittle nails.

Improve Energy: Collagen Beauty Water contains nothing but all natural ingredients. So no sugar or artificial weighing you down and hurting your tummy!

Boost Joint Health: Why stop moving? Help improve joint health and bring more comfort to your next 5K, yoga class or walk around the block.**

WAYS TO ENJOY IT:

*Blend into smoothies, lattes, or teas

*Add into your favorite recipes .. especially desserts!! (lemon + blueberry + lavender is so good)

*Freshen up your water (sure makes getting in that gallon a day much easier)

It comes in three flavors:
Lavender Lemon: includes 10 grams of marine collagen, organic lavender, organic lemon, hyaluronic acid and probiotics
Melon Mint: includes 10 grams of marine collagen, organic peppermint, real honeydew melon, hyaluronic acid and probiotics
Cucumber Aloe: includes 10 grams of marine collagen, organic cucumber, organic aloe, hyaluronic acid and probiotics

You can use any of these "flavors" in your bath. I prefer the Lavender Lemon for this purpose!

Get yours HERE!! Just don't be tempted to drink your bath water, haha!

DIY Sore Muscle Skin Tightening Bath Soak

Ingredients:
1. 1 cup Epsom Salts (I usually get mine at Smith's (Kroger Co) cause it's cheapest there.
2. 1/2 cup Vital Proteins Lavender Lemon Beauty Water
3. 10 drops Lavender Oil (optional ...but suggested. I also use Balance and Serenity sometimes.)

What To Do:
Run bath warm/hot bath.
Add the Epsom Salts & Beauty Water while the water is running to help it dissolve.
Add drops of Essential Oil.
Soak for 12-15 minutes minimum to allow the mixture to detoxify and moisturize skin.

XoXo
Stacy

Graston Technique: The benefits and how to achieve similar results at home

*update on most recent graston at bottom of post*

Hey Fit Fam,

Went in for an adjustment today. It always feels so good to be back aligned!

During my last visit, my chiro said I could benefit from some Graston work, so we added that into our session today.

I posted a little clip on Instagram .. but it was hard to get a video myself! Next time I'll try to bring my hubs with me so he can play cameraman :)

We mainly worked on my traps as well as my right arm/wrist (may be developing a littel carpal tunnel.)

Let me start off by saying it did not hurt. On a scale of 0-10 .. it was literally a 0-1.
My doctor explained that this SHOULD be the case for most areas of the body (espcially where he was working on me.) Other areas of the body may be more tender and that is normal as well (see update at end of this post for my most recent Graston sessions.)

Many times you see images on Instagram where people are horribly bruised after getting this done.
My doctor explained to me that is NOT the goal.

While you may have some redness, temporary swelling and even some minor bruising .. too much can actually CREATE scar tissue! The idea is to assist soft tissue mobilization .. so you obviously don't want to do that! Another thing to keep in mind when you see these images is that some people have more sensitive skin than others. Bottom line here .... GO TO SOMEONE CERTIFIED TO PRACTICE GRASTON! That way you KNOW that marks or not .. you are getting helped and not hurt.

Here is a little background on Graston Technique. It is a unique, evidence-based form of instrument-assisted soft tissue mobilization that enables clinicians to effectively address scar tissue, fascial restrictions, and range of motion. It was originally developed by athletes and is currently used by more than 24,500 clinicians worldwide - including physical and occupational therapists, hand therapists, chiropractors, and athletic trainers.


Here are just a few benefits as a patient of GT:

Decreases overall time of treatment
Fosters faster rehabilitation/recovery
Reduces need for anti-inflammatory medication
Resolves chronic conditions thought to be permanent
Provides an efficient way to maintain optimal range of motion

GT allows a clinician to get as deep into the tissue as necessary to invoke change, yet again, should be sensitive to patient pain and tolerance. As the instruments are moved over the affected area and come in contact with the adhesions, they help break up scar tissue and fascial restrictions. In time, this process will reduce or eliminate the adhered fibers, restoring range of motion and eliminating the associated pain. It will help transform your soft tissue injury into healthy functioning tissue.

Graston Technique is clinically proven to achieve faster and better patient outcomes in treating the following:

Achilles Tendinosis/itis
Carpal Tunnel Syndrome
Cervical Sprain/Strain (Neck Pain)
Fibromyalgia
Lateral Epicondylosis/itis (Tennis Elbow)
Lumbar Sprain/Strain (Back Pain)
Medial Epicondylosis/itis (Golfer's Elbow)
Patellofemoral Disorders (Knee Pain)
Plantar Fasciitis (Foot Pain)
Rotator Cuff Tendinosis/itis (Shoulder Pain)
Scar Tissue
Shin Splints
Trigger Finger
Women's Health (Post-Mastectomy and Caesarean Scarring)

Here is a great YouTube video with some more information! 

Not ready for Graston? Or want to do some work on yourself at home? Good news for you! There is also a GREAT at home tool that you can use that sort of mimics the results from Graston. While you would NEVER want to do Graston on yourself and ONLY go to someone that is trained/licensed to do so ... this tool is made for self-myofascial release at home! It's called the RAD ROD. I have my husband use it on my traps (I can do it myself but get much better results if he does it for me), as well as my shins, quads, hamstrings, and forearms! It is A M A Z I N G!!
Check out THIS blog for more on Rad Roller products and the ones I love the most!
You can use the code StacyM at checkout for $$$$ off!!!

XoXo,
Stacy

UPDATE (1/9/2018)

Since this post, I have started seeing a Chiropractor that SPECIALIZES in ATHLETES!

He, of course, sees ALL kinds of patients, not only athletes, but the fact that he KNOWS an athletes body and works on some of the BEST of the BEST really made me want to see what he could offer that a "regular" chiropractor could not.

While there was nothing wrong with the first chiro I found when I moved to Vegas, he didn't really know an athletes body and didn't provide all the services that I felt like I needed. Which means I wasn't really getting the most "bang for my buck". Essentially I was only really getting an adjustment and some minor Graston on parts of my upper body only (that is all he would do.) As much as I train my lower body I KNEW that I would benefit from this technique on my quads, hamstrings and glutes.

I have since found Halo Chiropractic (Dr. O) -- the difference in my chiropractic sessions are night in day. In fact, I'm not even needing to get any additional body work at THIS time.


Dr. O is a big believer in Graston and I'm doing weekly sessions with him where (in addition to my adjustments) we are working on a different area of the body each week.  My first couple of weeks with him we focused on all things neck and back. Today we spent a lot of time on my hamstrings and glutes. My back was a breeze. Like my first sessions, I had with my old chiro .. it as virtually pain-free. That was NOT the case at the base of my neck. It was pretty painful. As for my hamstrings and glutes, it was also pretty painful - but not unbearable. I also train legs A LOT and have lots of scar tissue from a car accident so that should be factored into the pain factor.

Check out the picture I posted on Instagram. I want to point out that it ONLY looked like this for an hour (or less.) The swelling is totally gone and now only slight redness remains (per comments above.)

If you live in Vegas I highly reccomend Dr. O. Not only is he a full service Chiro .. he offers monthly packages so that you can see him every single week at a great price! If you check him out tell him I sent ya and maybe he will hook you up with a little bit of a discount!

Two Supplements YOU NEED ... NOW!

Hey Friends,

On Instagram I posted a little "Transformation" from 2014 just before I started my very first prep for stage. In the post I mentioned two things I believe have been KEY in transforming my body. I bet you can't guess what they are?!? You are probably thinking fat burners, protein powders, etc. Nope .. ya ready?!?!

MULTI VITAMINS and FISH OIL. I know .. I know .. these aren't very "sexy" supplements .. but it's true. These are two things that 99.999% of all of us DO NOT get enough of from diet alone (I mean who eats that much fish, lol.) But did you know that not just any ole brand you can pull off the shelf at Wal-Mart or GNC. Why?! Because QUALITY MATTERS!! I could go on and on about this .. but you get what you pay for and if you are going to go for the cheap ones (or non pharm grade) then you are wasting your money.

Here is a GREAT article on FISH OIL and why it may be key in helping with FAT LOSS. Yup .. supplementing WITH fat could help you LOSE fate.

And here are here are some articles on vitamins and minerals. They are long but do a great job explaining what each one does for our body, etc.

If you want to learn more about the benefits of supplementing with the RIGHT vitamin and fish oil please EMAIL ME! 

If you want to order the ones that I use and recommend ... click on the links below!

XoXo,
Stacy

M Factor Multi Vitamin -- FREE SHIPPING and 110% Money Back Guarantee ((make sure you see my name in the top right corner.)

Full Mega Fish Oil -- FREE SHIPPING and 110% Money Back Guarantee ((make sure you see my name in the top right corner.)

Let's Talk about CREATINE

Hey Fit Fam,

Wanna talk really fast today about CREATINE! What is CREATINE? Well .. it is likely THE MOST studied supplement on the market! It is also the most cost-effective dietary supplement in terms of muscle mass and strength gains. Creatine can help support protein synthesis, which helps muscles grow. Speaking of research ... Creatine supplementation has been studied for over 80 years!!

I've never had a coach that didn't suggest me taking creatine. In fact my last coach (Layne Norton) had it as one of THE most important supplements he wanted me to take on prep.

I take it on season, off season, peak week, etc. There are SO MANY misconceptions about creatine (many say it causes you to gain weight, hold water, etc. NO .. that is all a bunch of bro science. If you are buying the RIGHT KIND you won't have those alleged side effects.) Because there is so much confusion ... I thought I"d post a link that contains SEVERAL articles about it .. what kind you should take .. how to supplement with it .. etc.

Click HERE to learn more and read several blogs!

If you want to order some 1st Phorm Creatine CLICK HERE for FREE SHIPPING and 110% money back guarantee! Just type CREATINE in the search box. But as ALWAYS please email me if you have questions. For example .. both of 1st Phorm's pre workouts (AlphaCRE and MegaWatt) already have creatine in them! So you may not need it! I just like to have it so that on days I don't want a pre-workout I can still get my daily dosage in! I usually mix it with BCAA's and Glutamine and I'm good to go!

XoXo,
Stacy

Prep With Purpose: Making the sport of bodybuilding about more than myself.

​Hey Everyone,

Tomorrow, I end my off season and start a 4 week prep for the first show of my 2016 NPC Bikini season! It's the same show I started my 2015 season with - Team Universe in New Jersey! I had hoped to start my season earlier this year but had some set-backs with moving and life in general. I'm excited that it's finally here!

I log my day-to-day personal details and workouts YEAR round, but I always start a new book when prep begins. I found the perfect journal for this year! I love what it says!

                               

This prep, on these pages will be more than my daily weight, macros, mood, sleep, lifts, cardio, foods, etc. Each day someone elses name will be there as I PREP WITH PURPOSE!

((Keep reading .. details further down .. but gotta write a little back story first.))

Let's be real. For the most part the sport of bodybuilding is very self serving. Day in and day out (especially when on contest prep), everything we do is focused on OURselves and OUR bodies. There are few high level pros that do this as a career and therefore it is a means to provide for their family, but the other 95% of us do it because it's a personal goal or hobby. We sculpt our bodies in order for our physique and stage presence to be judged. It no doubt requires discipline, dedication, work ethic, and sacrifice .. all things that are very admirable and because of that, we may motivate others to take care of themselves along the way. For the most part though, it's a very self serving sport/hobby. While there is NOTHING wrong with wanting to take care of yourself and have personal goals (I highly encourage it), when your life literally revolves around improving YOURSELF .. it can quickly become ALL about … YOURSELF.

When I first started competing 2 years ago my goal was to see how fit I could be in my 30's. I needed some hard core motivation to start taking better care of my body and competing sounded like a good way to achieve that. Then I saw how many people I was motivating and it motivated me to want to do MORE than just compete, so I tried my best to use my platform to motivate anyone that needed it! I had all kinds of ideas of what I would do if I earned "pro" status (and I still have some), but this year when I started thinking about competing I found myself totally lost. I couldn't figure out my purpose.

I could not answer the simple question of WHY I am getting back on stage again this year. Of course I came up with generic answers ... I really do love it, I love being in the gym, it's great motivation, it keeps me accountable, it's a fun hobby and I do have a personal goal to be a professional athlete in this field. But what then?! At 36 what am I realistically going to DO with that PRO status if I earn it? Will I compete on a pro stage? I'm sure I will at least give it a season or two, but my time on stage won't last forever, competing isn't a LIFELONG thing. Health and fitness will always be a part of my life .. but competing will not. Could I maybe figure out a way to monitize myself a little more if I were to be a pro .. maybe? Could I potentially have a bigger platform to motivate even MORE people .. sure!! But there are literally a million social media/blog/youtube "motivators" out there, so seriously, what is one more? Plus I don't need to have pro status to be a motivator. I also don't need the stage to kick things up a notch. I could easily book a vacation and make THAT my goal and spend all this money traveling instead?

I found myself lost. I personally needed something more. How could I make walking on that stage serve a greater purpose than -- myself?

I started thinking about how some days I have NO motivation. Literally zero. But on those days I remind myself that GOD gave me an ABLE body!! So I got to thinking, what if I took that ONE step further? What if every lift, every  session of HIIT, every cardio class, every thing physical that I do on prep was fueled by SOMEONE ELSE!? Someone who is physically unable and needs prayer for healing? That is where the idea of #PrepWithPurpose came about!

It clicked. That was it. I finally had peace about competing this year. I found a purpose. I found a reason bigger than myself to step on that stage again! I'm not saying anyone needs anything other than the fact they want to be fit for themselves or healthy for their family .. there is nothing wrong with that at all!! But for me personally, I just need more.

So there ya have it! Everyday my motivation will come from someone who is fighting for their life, to regain mobility, or simply needs urgent prayer for physical strength. I will pray for this person, and I will do what my able body is capable of doing in honor of them!! Then .. guess what?! When I walk on stage to compete it won't just be about ME!! Whether I bring my personal best or not, whether I earn my pro card or not, whether I get first call outs or last, it won't really matter because the VICTORY will be that lives will have been touched during this prep … truthfully touched!

I always said I wanted this sport to make me a better person INSIDE and OUT! So this is it …this is my purpose. This is my why that I was so desperately searching for. Thank you God for helping me find it. I was about to give up. I will be thankful for the ABILITIES you give me and lift up those that are not as lucky as I am. I will not take my health for granted.

I hope you all join me on this journey! Even if you don't compete you can still #PrepWithPurpose! Also, I know many of my friends/followers aren't Christians and may not believe in prayer, but that doesn't mean you can't participate! You can still use each person as YOUR motivation and lift them in your thoughts however you see necessary!

I'll try to post who the person that I'm praying for is on socials everyday, but I'll for sure be doing it here on the blog and hopefully youtube if I can shoot videos!!! If you subscribe on the homepage, my blogs will go to your email each evening! If you subscribe to my youtube, you will get a notification when I post a new video! So make sure and do both if you think you will forget! If you decide to join me on this journey, please share my post today and/or hashtag #prepwithpurpose when you train! I'm sure these fighters will want to know they are being prayed for!!

Together .. we can make a difference!
Stacy


**** If you know someone that needs prayer as described above please email me!! I need someone every single day! My email is simplystacyfitness@yahoo.com. Please include what I am allowed to publicly post and a picture if possible ****

Merry FITMas - 2015 Gift Guide

Hey Fit Fam ...

Time is running out to get your favorite fit friend or loved one that perfect gift! But you don't have to waste time wracking your brain! I am taking the guesswork out of it for you! Here is a great gift guide for the health addict, fitness lover, gym-goer, or foodie in your life! 

I can not believe (as of Dec 10th) it is 14 days until Christmas Eve!! Only 15 sleeps until I will wake up to the aroma of homemade sausage balls and cinnamon rolls at my mamas house in East Tennessee!!!! I posted a blog just before Thanksgiving on how to attempt to (semi) stay on track during these calorie filled parties and trips "home for the holidays" ... check it out if you need a few pointers! (I can't promise I practice everything I preach, lol.) But first thing is first ... let's get all those gifts purchased and under the tree!

Last year I made a Merry FITmas Gift Guide and it was one of my most popular blogs of the year! So I decided to do it again this year! Some of the items will be repeats because I just love those products so much and think everyone should have them (lol) but I also have some new items for you on this years 2015 Merry FITmas Gift Guide list!!

Feel free to check last years blog CLICK HERE. But a lot of the info is old. Read on to see what I recommend you buy the fit guy or gal in your life THIS Christmas!!! I put a few *** next to my "top items" in case you need a little extra help!

Eat Clean. Train Dirty.
Stacy

2015 MERRY FITMAS GIFT GUIDE 

FITmas Gift #1 - VersaGrips (***)

These are my #1 must have in my gym bag! There are tons of products like this out here. Don't skimp and get the cheap ones -- these are THE BEST! I have Versa Grip Pro ... in pink :)

FITmas Gift #2 - Protein/Supplements



You guys know I'm all about some 1st Phorm supplements! And nooooo I"m NOT just saying that because I'm a 1st Phorm sponsored athlete! I was a fan well before I joined the "Phamily" :) You can't go wrong with anything on their site! Protein, Pre-Workout, Sleep Aids, Workout gear, etc. The new Booty Scrunch 1st Phorm pants are my current fave! To see a FULL LIST of my 1st Phorm faves just visit the 1st Phorm link on the homepage here on the blog!!! Also protein bars make great stocking stuffers!!! My favorite ones right now are Fit Crunch (that new birthday cake though .. mmmm), Quest, Oh Yeah ONE (birthday cake if you can find it and if not lemon cake .. trust me on this one .. I don't even like lemon, lol) and NuGo bars! I like NuGo because they have one that only has 10g of Protein. GREAT for those of us that have no problem reaching our protein goals and can't have anymore!

FITMas Gift #3 - The gift of ENERGY!! (***)

Got a coffee lover in your life? I've discovered a NEW coffee that has been a GAME CHANGER in our family! It's a low acid coffee from NATURAL GRADE NUTRITION. The way that it is made makes it LOW ACID .. which means those with sensitive stomachs, ulcers, digestive problems, or those that just like to drink A LOT of coffee can drink ALL THEY WANT and have no tummy troubles!!! You can read all about it on their webpage www.naturalgradenutrition.com -- that is where you can also buy full size and samples! Also it just tastes SO GOOD! My husband (who normally uses tons of creamer and stevia) uses MUCH less with this coffee! Make sure and use the code MCCLOUDNGN20 for a discount! That is my gift to YOU!!! 

FITMas Gift #4 - TEA TIME!! Many people prefer TEA over COFFEE. Tea has a laundry list of health benefits depending what type you choose. So this is a GREAT gift and should be a daily staple in your fit friends life! But don't buy just ANY tea!! Have you ever heard of TeaBox?! It's such a cool site with SO MANY awesome tea gift ideas! Use the links and codes below for discounts!

http://click.linksynergy.com/fs-bin/click?id=Ry2lBGr*60M&offerid=392676.40&type=3&subid=0">10% off at Teabox.com with code DEC10

http://click.linksynergy.com/fs-bin/click?id=Ry2lBGr*60M&offerid=392676.41&type=3&subid=0">Up to 20% off Christmas Gifts + 30% off select Collections - No code needed

FITmas Gift #5 - Foam Roller .. or better yet the RAD ROLLER SET!  (***)

There are a gazillion kinds, gadgets and gizmos, lol. Do your own research as to which one is best for YOUR fitness friend. I like a basic firm foam roller (with no nubs, etc.) But I have been stalking the Rad Roller webpage and have several things I want! Once I get a few (or my santa maybe gets me some) .. I'll let you know if they are worth it! This kinda goes along with the stretch gift above. These are things you can do at home in ADDITION to getting stretched by a professional!

FITmas Gift #6 - Ankle Straps - Same as above. Also found some great ones on Amazon! I put a very specific pair that really help isolate the glutes on my FITmas list .. if I got them I'll make sure and do a review!!! Hint..hint to my santa!!

FITmas Gift #7 - Home Gym Equipment

This could be as extreme as some amazing cardio equipment (I'd prefer something like a step mill or arc trainer from my santa), to some type of complete gym system, set of barbells, or free weights! It could also be more simple like a set of resistance bands, an over the door pull up bar, a medicine or bosu ball, and/or a small set of weights and a bench! It real depends on what they have room for and how much they will actually use it. Always take that into consideration! My husband got me a NuFit set up last year (seen in the picture) and it is AMAZING! You can find gym equipment everywhere ... amazon, craigslist, ebay, etc.


FITmas Gift #8 - Meal Prep Gadgets - Check out the favorite things tab of my blog. I have a few of my favorite "as seen on tv" finds that save me a ton of time when meal prepping! There are tons of things out there that can make meal prep easier and any fit fam will appreciate this one for sure!  One trip to Bed, Bath & Beyond or The Container Store and you will find tons of stuff! Aside from the ones list in my blog  ... a few other good things could be a microwave chip maker, quality cookware, quality spiralizer (not the cheap hand held one I have under my as seen on tv. it works but get a nice one.) a nija to make protein ice cream, and a nice waffle maker, etc!

FITmas Gift #9 - Tiger Balm

BEST stocking stuffer, ever! lol! This stuff is a lifesaver if you have any type of muscle ache/strain/pain. You can usually find it at drugstores or of course online!








FITmas Gift #10 - Meal Prep Bags (Like FitMark or 6 Pack) (***)


If your fitness lover doesn't have one of these...this is a MUST. What type of bag you get will need to be based on their day-to-day life. I like the tote and backpack. But the purses and briefcase styles are good too. The basic food bags are great too, especially for travel when you need to take extra food, but I like things that can function as a "two-in-one" so I'm not carrying a gazillion different bags! You can get these on the product webpages or in most supplement stores!

FITmas Gift #11 - Fitness Magazine Subscription or Fitness Books - Don't just reach for the tear outs inside of magazines just yet. Check and see what deals that have .. but you can also find better deals sometimes on webpages (even amazon).  Who wouldn't want a year of Muscle & Fitness, Fitness RX, Oxygen, Women's Health, Mens Health, Self, etc!!

FITmas Gift #12 - Massage - I have a new guy that has been my SAVING GRACE!!! If you live in the Middle TN area call William Edge Salon Nashville and get a gift certificate! When they book .. he is currently the only guy they have!
If you don't live in Nashville or are looking for a stocking stuffer steal .. Groupon has some AWESOME massage "deals" right now. Just be careful cause you often get what you pay for!

FITMas Gift #13 -- STRETCH!!! As great as a massage is ... it's likely that your fitness lover needs a really good (and very specific kind) of stretch! This can NOT be achieved during a massage or chiropractor session. I sometimes spend TWO HOURS with my stretch therapist!!! Since going to Randy Hite for Fascial Stretch Therapy my lifts have been so much better and my body just feels different!!! Not to mention being stretched regularly REALLY helped my posing this past competition season!!! I can NOT vouch for ANY other therapist other than Randy. So if you are anywhere in the mid state area please use him. Also if you mention my name I bet he will give you some special treatment! Maybe a discount or a longer stretch session :) Trust me on this one ... it's the best gift you could give someone! Search for this in the search box on my homepage. I did a full review!

FITmas Gift #14 - Workout Clothes - There are ENDLESS options for this. You can find awesome stuff at places like TJ Maxx (90% of my workout shorts/pants come from there) or you can go all out and hit up places like Reebok, Lululemon, Nike, Under Armour, Sweaty Betty, or Athleta. But there are tons of other great sites out there. Instagram has been a great place for me to find some fitness swag! I am IN LOVE with Celestial Bodiez Booty Scrunch pants!!!

Here are a couple other of great sites for workout gear .. just follow the links!!

http://www.activateapparel.com/collections

Treat someone with a Sweaty Betty gift card and let them discover their perfect gift

**Updated** Sweaty Betty is having a 50% off sale and if you order by 12/16 you will get by Christmas!!! Just CLICK HERE and order from this link to get 50% off! 

FITmas Gift #15 - Custom Nikes - Find out their size  and go to work on the webpage! It's fun and makes a great/thoughtful gift! Just make sure you are getting the right size! However last year my husband accidentally hit the wrong size and even though they were custom -- we still got to return them!

FITmas Gift #16 - Gym Bag - Amazon and sports stores are great for finding good gym bags. Ebags has a ton of great ones at discount prices as well. Or you could double up on this one and make it a 6pack or FitMark gym back ... they have several that double up as a gym bag!

FITmas Gift #17 - Gym/Class Membership - I may be a little bias but I would suggest a monthly membership to Hot Box if they are in/near Nashville! This is the best cardio "workout" combo around! It is a very "HIIT" style cardio/workout because of the "style" and no two instructors or classes are the same. I usually go once a week .. sometimes more just because I love it SO MUCH! They also have yoga, strength/bootcamp style classes AND a small gym .. so you really get your moneys worth! If you are around Murfreesboro I suggest Olympus for a gym. It's a true WORKOUT facility! You can also check out some of the more trendier fitness fads. Ones I suggest are The Sweat Box (review coming soon) and the Transformat10n Lab for a one time or even monthly body fat evaluation. Search for this in the search box .... I did a great review!

FITmas Gift #18 - Fitness Tracker

Let me start by saying that the new smart trackers that don't have a chest strap, but have all the other gadgets we all want (music, texting, etc), are NEVER going to be AS accurate as a fitness based watch with a chest strap. That said ... I just don't want to wear one and I also WANT some of those "extras" that the smart watches have! To be able to put my phone in my bag and control my music, my timers, glance at my texts, etc., from my wrist -- that is a big deal! The FitBit Surge was on my list this year! But there are TONS of them out there!!!

FITmas Gift #19 - Spray Tan Package - Because we all know that muscles look better when you are tanned and that tanning beds are bad, bad, bad :) So give them that (kinda) stage glow all year long!

FITmas Gift #20 - Bluetooth Headphones - Aside from my VersaGrips .. this is my other MUST in my gym bag. It's actually #1. There are ALWAYS great deals on Amazon and EBay! People ask me all the time what brand I use. Honestly .. I just get the ones that are a deal on Amazon or Groupon. I've gone through a few pairs so I"m not sure this is the best route to take. But I think mine are Jay Freedom (brand). I like the ones with a flexible cord .. not the hard shell like cord that fits around the head! Throw in an iTunes gift card with it .. boom! Great gift!

FITmas Gift #21 - A Christmas Miracle :) (***)

Maybe not a miracle .. but a virtually ZERO CARB pasta sure sounds like one doesn't it?! Yup .. you read that right! Sure it's not the real thing but the texture is so close with the right recipe .. you will not miss the real stuff! I am OBSESSED with Miracle Noodles because I can have them and ALSO have some sort of carb filled side (like bread, lol) as my carb source! I signed up for the MONTHLY delivery because you get a pretty good discount. I eat them so often it works great for me! The best part is you can go in at ANY time and skip a shipment or schedule it for a new date ... for no extra charge! Use the link below to check them out and get a discount!

Imagine a World where Noodles are Calorie Free. Visit Miracle Noodle and Get 10% Discount. Code: AFF10MN

FITmas Gift #22 - Squat Sponge

This is the newest addition to my gym bag and I AM OBSESSED!! If you follow me on SnapChat (Please do .. it's StacyMcCloud) you probably have wondered what it is. Just like the weight belt ... the sponge on the squat rack is filled with someone elses yucky sweat. BUT I didn't buy this guy for that reason. I bought it so that I could properly do my glute thrusts and bridges with no pain! No more rolled up gym mat ... that is what THIS GUY is made for!!! It's small enough to fit in my (very stuffed) bag and is comfy for squats and a LIFESAVER for glute work! 

FITmas Gift #23 -- Essential Oils (***)

Okay guys. So I've been using DoTerra for a year now. I have VERY specific oils that I use for EVER ailment I could possibly think of, lol. There are some very specific ones for sore muscles, massage, sleep, allergies, cold/flu, depression, meditation, gut health, immune system, etc. I'd LOVE to help you find the right oils for you or your loved one, but since it's pretty individual it's best to EMAIL ME and I'll tell you what/how to buy! simplystacy@ymail.com -- shipping is SUPER fast! 

FITmas Gift #24 -- Fitness Jewelry

Two of my favorites are Shields Of Strength and Dumbbell Jewelry! They both have Instagram pages ... just type those names in the search box! I LOVE my Shields Of Strength barbell necklace and my Dumbbell Jewelry little dainty silver dumbbell ring .. I wear it everyday! Plus the lady over Dumbbell Jewelry has a kick ass story and is an awesome chick. So go show her some love! 

FITmas Gift #25 -- Weight Belt - This is a gym bag essential!! Not only is the belt at the gym likely going to already be taken, but it's just gross to use a sweaty belt other people have been using, lol! I found mine on Amazon! You just have to have an idea of your fit friends waist size!


This is just a little list to get you started! There are so many FITmas gifts out there! Us fit chicks really are the easiest to buy for :) MERRY CHRISTMAS Y'ALL!!! 

My VitaCost Cart (+ $10 off for YOU)

Hey Fit Fam,

One of my favorite places to shop is VitaCost. I had no clue what VitaCost was until I started on my dedicated fitness/healthy life in early 2014. I started seeing so many fitness peeps post about shopping there for random food items (Umm ... hello chocolate chips made with STEVIA.) But you don't have to be into fitness the way some of us are to benefit from this site. You can get lots of great items for much cheaper than anywhere else! Plus they carry all sorts of organic/natural brands that I never see anywhere else. I'm not an organic shopper but if I can get it for cheaper .. why not?!

One downfall to shopping online is always shipping. But with VitaCost if you plan your shops for every few months then you will likely get free shipping because your order will be over $49 bucks! Plus their shipping is really fast! I always get my box of goodies within a few days! One other thing I love about VitaCost is that they also email out great discounts ...almost daily. I also discovered a little trick! Once you are a customer with an account ... I've found that if you sign in, shop and leave your shopping cart open for a couple days  ... they sometimes email you a 10% of coupon code to get you to "check-out"  :)

My order isn't the same each time ... but here are a few things I picked up this go-round! I am also including WHY I purchased them -- because I know many of you will email and ask :)

1 - Coconut Flour:  Now that I use Flexible Dieting, I am not restricted to grinding my daily oats into flour as my only "carb source" I use in my "Basic Batter Base" for things like my Mug Cakes and Waffles, etc.  I've started using other HEALTHY flours! I use at least one serving of coconut flour everyday, either in my AM mug cake, pm waffle or other healthy dessert creations! It has about 4.5 carbs per tablespoon... but most of them are from fiber!! So using this flour has really helped with me getting in my daily fiber needs! Only downfall ... I haven't perfected using this type of flour yet. I do know from the info under product description and some research (thank you Pinterest) that coconut flour absorbs a lot of moisture ... so I never use it alone. I always combine it with other flours -- like almond flour, protein powder and/or ground flax or ground oats! They say use 1/4 to every 3/4 of another flour. I never use that much flour so I just guesstimate and am still learning the perfect ratio! Coconut Secret was the first brand I picked up a couple years ago and have been using it since because it's so cheap. I almost got another brand when at Trader Joe's this week .. but I happened to look at the Macros on the other brand. I don't know how (cause the serving size isn't different) .. but the Coconut Secret brand has way better macros than the others I have seen. So I'll be sticking with THIS ONE! VitaCost also has it on sale right now!

2 - Cinnamon:  But not just ANY cinnamon!!!! I probably need to do an entire blog on this one. But here we go ...

I use cinnamon on probably 3 of my 5 meals a day. Maybe even all 5. I'd say I take in a couple tablespoons a day. I've purchased cinnamon on vitacost before because you can get big bags for cheap! BUT this last shopping "trip" .. I noticed all the different KINDS of cinnamon they offered. Some were MUCH more expensive than others ... so I decided to do some research. I"m glad that I did!! While you never know how accurate all these "studies" are .. there are TONS of them out there with some pretty reputable backing that say that the type of cinnamon we typically buy in the store is made of something that may not be the best for those of us that consume 1 TEASPOON or more daily!! Yes .. only 1 teaspoon!!! I bet I consume 1-2 tablespoons a day!! You can read about why here and here.  I decided to fork over double the price (about 22 bucks) and get the Ceylon Cinnamon instead. Anxious to try it! Reviewers said it's much more sweet making it great for things like baking! Since I use it in my mug cakes, waffles, oats, shakes, etc. -- this should be perfect!!

((Typical Cinnamon purchased in store on left .. Ceylon Cinnamon from VitaCost on Right)) 

3 - Coconut Aminos: Love stir fry? Me too and this is THE soy sauce alternative! For a long time I only used Bragg's Liquid Aminos and I still do. But since I have discovered Coconut Aminos I use it much more! Especially on days that I use other high sodium condiments .. because coconut aminos has less sodium than Braggs. And NO it doesn't taste like coconut :) It is salty like soy sauce but also a little sweet .. so so so good!!! Aside from being soy free and gluten free .. coconut aminos are low GI and packed with minerals, vitamin C, and B vitamins. As the name suggests, it is high in amino acid, containing 17 different types. Amino acids are the building blocks of protein, and are essential to our health and nutrition. Get ya some .. now! But like all condiments .. watch that serving size :)

4 - Probiotics:  Okay. So I have regularly taken probiotics for over a year now. I started out with a brand recommended to be best for me. They were SUPER expensive and I was getting them at Whole Body. I finally found them on VitaCost and they were cheaper. But when I ran out this go round I didn't pick any up .. and guess what .. I didn't notice ANY changes. I still believe that probiotics are very important .. especially for those like me with endless stomach issues. So I did some research and picked up a different brand this time that have RAVE reviews and are MUCH cheaper. SO we shall see!

5 - Vitamin C: I take it twice a day. No explanation needed :)

6 - Stevia Sweetened Dark Chocolate Chips: I won't use these very often. Maybe 1/4 of a serving here and there, but considering the macro difference in these and the typical chocolate chips you get at the grocery store .. it's worth the 6+ dollar splurge!! They don't taste any different and with no SUGAR .. they are a win for sure!! I use them in my waffles, oats, protein ice cream, etc! I need to just toss my tollhouse ones because I'll never use them again!

7 - Walden Farms Pancake and Caramel Syrup: Yea, yea, yea. "All the chemicals". Well not exactly. Turn the label over and look at this one and look at other sugar free syrups that still have carbs and calories. Walden Farms actually seems to contain better ingredients than the other ... and has zero macros (except sodium.) Many of the WF products taste like crap .. but some are down right A M A Z I N G!!! I can NOT live without the pancake syrup, chocolate syrup and caramel syrup (in that order.) Also I've yet to try one of the salad dressings that I don't like ... and the bbq sauces are decent. These are not as good as the Lynchburg Diabetic friendly one I get at Kroger (only select stores have it) or the Hughes one you can find at RANDOM Wal-Mart stores (they don't have it at any of mine .. so I can never find it) .. but it will do! There are certain things I will NEVER waste macros on no matter what all these health/organic/no chemical peeps say - and syrups/condiments are one! If they are all chemicals .. then I guess GIMMIE THE CHEMICALS -- LOL!

8 - Liquid Stevia:  For whatever reason the Kroger brand that I usually get .. has been SOLD OUT almost every time I shop! This can't happen because I use it ALL DAY - in coffee, teas, shakes, mug cakes, oatmeal, etc. I've tried MANY other unflavored liquid Stevia brands and I never like them as much as the Kroger brand for some reason? But they are over 3bucks for little tiny purse size bottles. So ... I searched "Liquid Stevia" in the VitaCost box and ... boom! This one had amazing reviews from people that like their stevia really sweet .. but unflavored (that would be me.) It was around 7 bucks .. but for almost double the size of the small kroger brand ones I get .. so it ends up being about the same price. I personally have to use a few good squeezes for it to be sweet enough (not the 10 drops or whatever it is they suggest) ... but that is probably about the same amount of the Kroger brand I use. Very similar taste .. maybe a TAD less sweet! Most people RAVE about Better Stevia because you get the flavor and the stevia ALL IN ONE (which they sell for much cheaper on VitaCost btw.)  I just prefer having unflavored on hand so I can add it to my Starbucks creation and also because I drink a variety of coffees and use a variety of flavored (sugar free) sweeteners pending my mood :)

I picked up a few other things but those were my staples this go round!


Want to save EVEN MORE money?!?! You can get $10 bucks off your first order if you create an account!  Just use this link instead of going directly to the webpage! You should be emailed your coupon code when you sign up. If not .. give it a couple days and then look in your "promo pocket" upon logging in!

** I'm not some VitaCost ambassador and they certainly aren't paying me to post this, lol. They don't even know I'm posting this blog. I just want to pass on the savings to my followers :) Sooo.... Happy VitaCost shopping!! Be prepared to spend lots of time on the sit, lol. They have SO MUCH STUFF!! You can even get things like quest bars, quest chips, coffee, etc., for MUCH cheaper than most stores! Just use the search box and you will probably find just about any food, supplement, vitamin, spice, etc., that you are looking for!

Eat Clean. Train Dirty.
Stacy

North Americans .. I'm coming for you.

Hey Fit Fam,

I was having a really tough time trying to decide if I should compete in North Americans the 1st weekend in September in PA ... wait until the Fall and only do Nationals in Miami ...wait until next year...or maybe not even compete at all.

While I am a "list person" ... I don't typically write out my pros and cons when making a decision because it really doesn't matter in the end.  I'm a horrible decision maker ... period. But for the sake of a blog ... here we go. These were my "pros" and "cons"

PROS OF COMPETING AT NORTH AMERICANS 
*I've already been in front of the judges 3 times in 4 weeks and done decent. I'm a familiar face now and it is highly likely that I'll have many of the same judges again. This is a good thing since I can't do local shows where National judges ... are judges (there aren't many in my region)
*I am stage ready. Less of a prep.
*I've already competed at this venue and am familiar with the room, stage, etc.
*The promoter for this show is very organized and it's a one day show. It's done pretty fast.
*I get to do both Masters and Open (so I do pay two very expensive entry fees ... but only pay for travel expenses once)
*There is always a chance and if I don't do it there is one thing that IS certain ... I won't get my Pro Card or advance myself in this sport.

CONS OF COMPETING AT NORTH AMERICANS
*My husband can't go. I will be 100% solo. I've never done that before. Not having his support will be really tough.
*Money ... money, money, MONEY!!!!  **let me elaborate on this one. I have already spent THOUSANDS of dollars this season alone and about to spend about 1k more. With all that money I could go on a NICE vacation and buy myself that IWatch or FitBit Surge I've been dying to get.  I could pay for my PT and Nutrition certifications ... which would allow me to do what I want to do (eventually) and that is offer online training and some limited one-on-one training.
*Do I really even stand a chance? I mean of course I have faith and I use positive affirmations in my life. I know anything is possible. But I've not received any feedback from my judges so it's hard to know where they want me to improve! Oh and this show allows competitors from Canada and Mexico. They already lean toward that exotic look (this isn't my opinion. it's a fact. lol)  so double whammy with all those gorgeous girls from Mexico coming in to compete, lol!  SO what I am saying is .... is their even a slight chance I'll do any better than the Top 10 I've been getting?
*Packing -- enough said, lol! But this time packing will be even more difficult since I'll REALLY have to simplfy since I"m sharing the room with so many girls.

In the end I decided to do it. I don't want to have ANY regrets this season. I am also doing something VERY different this trip and sharing a room with strangers! THREE other girls to be exact. So that should be interesting to have 4 bikini competitors in ONE room trying to get ready, prep, etc!! But hey ... it will be different and I'll get to meet some new fit friends!!

What are some of the factors you guys take into consideration when deciding to do a show?
Especially National shows? I feel like I've made some bad decisions about WHAT shows to do and really regret not doing the Junior shows earlier in the year. But ... can't go back!! Gotta push forward.

I have an amazing coach that helps keep me healthy. He is the best at that and I've loved using his Flexible Dieting/No Depletion approach. That is where he is a guru .. but he isn't a npc bikini guru that can guide me as to what shows to do, etc. There are always positives and negatives when deciding who to work with. You have to decide what is most important to you and for now the nutrition aspect of my prep is the most important to me!

Eat Clean. Train Dirty.
Stacy

My Fitness Game Changer: Fascial Stretch Therapy

Lift weights? Run marathons? CrossFit? Play sports? Stand/Sit a lot at work? Have joint/muscle pain - such as bursitis or tendonitis? Want to be more flexible? Then you should try out Fascial Stretch Therapy (FST). Read to learn more about what it is and who I trust to stretch me as I prepare for my 2015 NPC Bikini Bodybuilding season! 

Hey Fit Fam,

I train hard and I eat pretty darn perfect, but one thing I don't do enough of is stretching. I pull out my foam roller from time to time and I stretch a few minutes here and there, but I know that I don't stretch nearly enough.

Once a gymnast that was probably the MOST flexible in my "class" .. I can now barely do a backbend and the forget the splits!! Heck, most days I can hardly touch my toes, lol! I tried Yoga and I was SO bored. Not only was I bored, after 6 weeks I didn't notice enough difference in my flexibility to justify the extra hour of "training" each week.

After TONS of research I found out about something called Fascial Stretch Therapy. Lucky for me there is a certified FST therapist close to me in Nashville. I also did my research on WHAT therapist to use. Randy Hite works out of a gym in Middle Tn ... but will also come set up at your house (or your gym if you have one) ... or you can even go to his house. I love the fact that his schedule is so "flexible"... no pun intended there, haha :) He has not only become a crucial part of my prep team for my upcoming competition season ... but a friend! I often get to vent to him while he is stretching me, lol! However I know I should be focusing on breathing .. or just napping. It is that relaxing ;)

I did a little Q&A with Randy -- that way you can find out all you need to know about FST here in one spot! If you want to book with Randy you can email him at rhite777@gmail.com or message him on Facebook. Please tell him I sent you or that you saw this on my blog! Ya never know .. he may give you a little extra stretching time or a discount!! While I do lift weights and am an athlete, FST is NOT only for Athletes (as you will see below) ... his stretching helps SO many people (of all ages) with all types of joint/tendon issues!!

As for my personal experience....I talked about it some on my social media pages already. But I've completed 3 sessions ... my 4th is tomorrow. So obviously I am seeing results or I wouldn't be going back for a minimum of an hour every week! I noticed a difference after ONE STRETCHING session!! Each week I notice not only more flexibility, but I've noticed that my lifts are smoother and I'm definitely stronger!! I also have some kind of pain/injury that I've not been able to pinpoint (somewhere in my neck/shoulder/pec.) Massage only gave me minimal relief and my chiropractor wasn't able to do much for it either. But I have yet to have ANY pain when lifting since being stretched! I'm a believer ... that is for sure! I am going once a week during my entire prep. In my off season, I will probably go bi-weekly or even just monthly! This certainly doesn't replace a good ole deep tissue massage or going to get "adjusted" at your chiropractor ... because it's totally different. They can't do what Randy will be able to do for you. But I will say .. if I had to choose between the three....hands down the answer is FST!! I'm so pleased with my results!!

Anywho .. I hope you give FST a try! If you live in the Nashville area, please give Randy a chance to be the one to stretch you! I promise you won't be disappointed!

Eat Clean. Train Dirty. ((and get your stretch on too))
Stacy

INTERVIEW WITH RANDY HITE

1) What is Fascia?

Fascia is a three-dimensional web of tissues that surrounds muscles, bones, joints, blood vessels, and nerves providing support and protection and giving structure to the body.  The fascia is actually one big net with no separation from the top of your head to the tips of your toes.  So anytime you are moving your body, fascia is being moved.  Fascia will shorten, thicken, and tighten when any of your tissues are under stress from aging, poor posture, dehydration, improper body mechanics, lack of exercise, repetitive motion, injury, emotional stress, disease or overtraining.


2) What is Fascial Stretch Therapy(FST)?

Fascial Stretch Therapy is a unique, complete and complementary system of table-based assisted stretching focusing on the fascia and joint capsule as the key elements in achieving optimal flexibility, strength, performance, and pain relief.


3) How is it different from traditional stretching?

Unlike traditional stretching that attempts to isolate and stretch specific muscles, FST creates lasting change and dramatically improves your flexibility by decompressing your joints and unwinding the connective tissue "fabric" of your body.


4) How is FST different than other forms of bodywork such as Active Release Techniques, Mulligan, and Massage?

FST differs by using a global approach to the body in terms of Anatomy Trains linking upper and lower body together instead of localizing one body part.  FST also differs because it incorporates tractioning joints and stretching in multiple directions and planes of motion.  When stretching all fascial lines, it gets into as much of the different tissue as possible.


5) What are some benefits of FST?

Improved Flexibility
Improved Overall Range of Motion
Improved Athletic Performance
Releases Endorphins, which are Natural Pain Suppressants
Relieves Stress and Tension
Decreased Risk of Injury

More Features of FST....

Better Movement Pattern
Decompresses Joint Space
Releases Joint Lubricating Synovial Fluid
Reduces or Eliminates Pain
Improved Strength
Enhances Sex
Not only stretches Fascia but Muscles too


6) Who can benefit from FST?

Athletes(Little League, High-School, College & Professional)
Occupation repitive motions - People who stand or sit all day
Chronic Joint/Muscle Pain(Bursitis, Tendonitis, Shin Splints..etc)
Premier Athletes(Bodybuilders, Marathon Runners, Cross Fitters)
Aging Male and Females looking to maintain flexibility
Anyone who feels tight


7) How do Bodybuilders or those that enjoy weight lighting and physical activity, specifically benefit from FST? 

Most people that have an active lifestyle in the weight room don't pay attention to the quality of their tissues and the way they move.  FST will lengthen tight tissue, open joint space, and helps tissue move more freely.  Bodybuilders can benefit from FST not only in the weight room by becoming more mobile, flexible, and stronger but will also(for example) be able to better externally rotate shoulders back into a good position showing off their peak in the back double bicep pose.  And being able to move into a better position on the side chest pose from better flexibility.


8)  What types of injuries can benefit from FST?

If you are injured, check with a Doctor and cleared by a medical professional first before stretching.


9)  How long does a session last?

To get the most benefits of FST, a FST session last 1 hour.


10)  What kind of results should I expect to see?

You should expect to see change immediately.  Tractioning joints is a huge part of making this therapy work.  50% of your mobility is sitting in your joint.  Because FST tractions the joint in the beginning of every stretch, you are able to get 50% more mobility than you would on your own.


11) How long do the results last and how often do I need FST?

Longer than massage alone.  Fascia is an extremely adaptable organism, so we can tailor your first fascial stretch to meet your goals.  If you're aiming to become more optimal at your sport or lifestyle, you'll come frequently at first, and taper down as needed once your fascia has adapted to the new state of flexibility.  If your stiff from recent workouts or unusual activity, it may just take one session to get you back to feeling normal.


12)  Is FST painful?

No, it is not painful.  FST is gentle and very relaxing.  In fact, many clients "zone-out" while being stretched and wake up with what feels like an entirely new body!