Friday, December 31, 2010

Oldie but goodie

Happy New Year :)


1. Drink plenty of water.

2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy
5. Make time to be thankful.
6. Play more games.
7. Read more books than you did in 2010.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.

Tuesday, December 28, 2010

Direct from the Gluten Free Goddess...MEATBALLS!!!

Craving meatballs?
Can't have gluten or eggs?
Who cares!

After my year long love affair with whitefish, my body is feeling like some meat ;)

I picked up some organic grass-fed ground buffalo

Since I don't eat bread unless someone bakes it especially for me I don't feel the need to keep bread around my apartment. I don't even have a toaster anymore :0

What I do have is a loaf of the most plain, dry tapioca-based gluten free bread that I keep in the back of my freezer for occasions such as these.

For the breadcrumbs- toss 3-4 slices of store bought tapioca bread into the food processor and pulse them into bread crumbs.

Wednesday, December 22, 2010

Stolen from the pages of

Vegetarian Times - Great Food, Good Health, Smart Living

Brussel Sprouts seem to have been the HOT the veggie of the 2010. Most people choosing to roast them whole and serve with olive oil, sea salt and pepper.

Here is a great YUMMY alternative :)

Garlicky Brussels Sprouts Sauté

Even people who don’t like Brussels sprouts will eat—and enjoy—this fast dish with a tender crunch. Pre-peeled garlic cloves from the produce section make this recipe even quicker.

Ingredient List

Serves 6
  • 1 lb. Brussels sprouts, ends trimmed
  • 2 Tbs. olive oil
  • 12 cloves garlic, peeled and quartered lengthwise
  • 1 Tbs. brown sugar
  • 1/2 tsp. salt
  • 1/8 tsp. ground black pepper
  • 1 Tbs. apple cider vinegar

Sunday, December 12, 2010

I wanted to find out who I was...

"Many of you worry that you are unable to meet the challenges that lie ahead. I want to assure you that you can. I am a man who started from nowhere; I was heavily disadvantaged in many ways. After much time and effort, I began to reach somewhere. I literally emerged from darkness to light, from mortal sickness to health, from crude ignorance to immersion in the ocean of knowledge by one means alone, namely by zealous persistence in the art and science of yoga practice. What held good for me will hold good for you."
"This practice provided me with the tenacity of purpose to continue even through trying times. My disinclination toward laxer lifestyles kept me on the straight path, but I never shunned anyone, for I have come to see the light of the soul in all. Yoga ferried me across the great river from the bank of ignorance to the shore of knowledge and wisdom. It is no extravagant claim to say that wisdom has come to me by the practice of yoga, and the grace of God has lit the lamp of the inner core in me. This allows me to see that same light of the soul glowing in all other beings."
"What most people want is the same. Most people simply want physical and mental health, understanding and wisdom, and peace and freedom. Often our means of pursuing these basic human needs come apart at the seams, as we are pulled by the different and often competing demands of human life. Yoga, as it was understood by its sages, is designed to satisfy all these human needs in a comprehensive, seamless whole. Its goal is nothing less than to attain the integrity of oneness-oneness with ourselves and as a consequence oneness with all that lies beyond ourselves"

"The Light that Yoga sheds on Life is something special.
 It is transformative. 
It does not just change the way we see things; it transforms the person who sees."
B.K.S Iyengar- Light on Life

I've been "out of the kitchen" for awhile

For my birthday my lovely momma surprised me with a magazine subscription to CLEAN EATING MAGAZINE Here is a fun recipe that is great for everyone, including those of you with food sensitivities/ allergies


Serves: 4
Hands-on time: 20 minutes
Total time: 20 minutes
Under 45 Minutes

Tuesday, November 30, 2010

The Victoria's Secret Fashion Show

You know you all watch it.

I'll admit, I look forward to it every year!

You have to give the angels credit...walking in those heels and boots down that long runway in those barely there outfits with those heavy wings

that sh*ts not easy!

A few weeks ago I had the opportunity to photographed by Jay Sullivan an amazing NY photographer, in a little Victoria's Secret of my own :0

A little makeup and a killer Victoria's Secret bra and BOOM goodbye Stacey!

Photoshoots are a great way to display all of your hard work.  Since you put the time in SHOW IT OFF!

Thursday, November 25, 2010

Friday, October 15, 2010

The Best Damn Cardio Article - Period

You are the ones I see filling the countless elliptical machines each time I am at the gym!
GUYS you are getting to be a close second!



Thursday, September 16, 2010


Congratulations to David Vendetti and Todd Skogland on the opening of the LARGEST YOGA STUDIO BOSTON HAS EVER SEEN !

I have honestly never met a more amazing and deserving group of individuals than those I have come across at South Boston Yoga.  
Last night the 5:45 All levels class was taught round robin style with a sampling of teachers to live music by Irene Solea (BEYOND AMAZING)  I followed it up with some Restorative Yoga and did some playing on the Aerial Swings ;))))

Below was the scene last night at the "soft" opening of South Boston Yoga.  The space is gorgeous and the energy is inviting.  Yogis from around the city came out to play last night and an amazing time was had by all.  
September 15th- October 15th any and all yoga classes are just $5

Join us to celebrate our new space OCT 1st- 3rd.  
Experience the expanded schedule and sample all our new classes and teachers :)
Aerial/Swing Yoga
Afro Flow Yoga
Natya Yoga
and of course all of our old favorites :))))

New Address is 36 W Broadway
Directly across from the Broadway T stop on the RedLine and next to Teriyaki House for all you sushi lovers!

Monday, September 13, 2010

Can we make sure we throw in some ABS today?!?!

On a daily basis I hear this question. OVER AND OVER AGAIN.
Clients that I have trained for years know better, but newbies are still hanging on to this idea.

After having had this request for years I started to pay attention to when the clients were asking for ABS. 

Low and behold it was frequently after a vacation or a long weekend.
...The vacation and long weekend where they didn't eat as clean as usual and maybe indulged a lot more than they should have.

Please tell me how feeling fat coincides with wanting to do this.

Clean up your diet first. This is the hard part. It takes time and effort and planning ahead but I assure you you can do it.

I got tons of questions on how I got "ripped abs" for my show.
Well I'll tell you one thing.
I didn't do a single crunch.
I did a whole lot of big lifts and used my core in all planes of motion.
Here is a MUST READ article courtesy of Mike Robertson.
Do me a favor and try some of these INSTEAD of those crunches I see you all doing ;)

Thursday, September 9, 2010

Scapular tracking for shoulder health and symmetry

In the sport of Figure, symmetry is EVERYTHING! Being lean brings out imbalances EVEN MORE because there is no fat to cover em up come stage time!

When I first began posing practice for figure the winging in my right scapula was BLATANTLY OBVIOUS.  Posing coaches will tell me to lean to the side or contort myself into some crazy position that felt like SH*T, but hey its all about the symmetry they'd say... beauty takes pain ;)

I am lucky to work alongside one of the greatest corrective exercise guys in the biz :)  He lives, eats breathes this stuff. Alignment, activation and symmetry are his forte.

Here is an awesome exercise that forces your scapula to track properly!

Wednesday, September 1, 2010

The TRX vs the Versus

In case you haven't noticed the TRX is EVERYWHERE!  Scroll down to the right side of my blog and you will even see an ad for it!  The TRX has been trying to get out there in the fitness industry for around 7 yrs and now they are making a KILLING!

The MYOFORCE Versus is also a portable suspension trainer, however it has a little something extra!
A pulley!!!
Therefore it forces users to engage even more stabilizers and allows for self and partner resistance all at the same time.

Look for an EMG study in the near future comparing the VERSUS and the TRX ;)

Monday, August 23, 2010

Eating Clean doesn't have to be boring

By now you have probably gotten sick of me saying how great my clients are.  As a trainer you spend A LOT of your time with your clients.  It is your job and focus to help others feel comfortable in their bodies, live a healthier life, introduce them to new experiences, as well as take them to fitness levels they never thought possible.  And for all of these reasons your clients are thankful!

The above photo is my Figure Girl lunch ;) with fresh ingredients from my client Abby's farm share!

4oz Cajun seasoned Cod, grilled asparagus and broccoli atop lettuce with Galeo's dressing
Roll up and enjoy like a wrap!
Add a side of mashed sweet potatoes topped with cinnamon and sea salt

When in competition mode,
Break into the spice rack, discover great combinations that make your meat and fish taste out of this world!!!! 
Drink lots of tea, there are a TON of amazing teas out there :0
Have fun on the grill, veggies taste SO MUCH better that way ;)

Wednesday, August 18, 2010


Nowadays in the fitness industry we are being bombarded with websites, emails and newsletters showcasing weight loss and body transformation via diet and exercise. It’s great I LOVE IT! 
The proof is in the photos, I say this time and time again!
Good maintainable weight loss and body transformations are going to occur over time, not overnight so keeping a photo diary is key.

Have you ever looked deeper into the before and after photos?
Take for instance the awesome Precision Nutrition Program.  Those before and afters are a postural specialists DREAM shots ;)
If you look beyond the weight loss and newly developed muscles you will see that most likely the deviations that appeared at 225lbs are still there when the client drops to a lean and mean 170lbs!
Yes you can transform a body with clean eating and progressive strength training. If you don’t address the structural deviations however, even the leanest strongest client is at risk for pain and or injury!
At my studio MYOFORCE,we get creative. 
We have countless clients with serious deviations; deviations so prominent that traditional strength training just doesn’t make sense.
Take for instance our client Isabel.
Isabel is your typical 13yr old girl. Loves to play soccer, ride her bike and just be active!
She also has a serious case of scoliosis. This left Isabel strapped to her brace 23 hrs a day 7 days a week for YEARS
Until she found MYOFORCE :)  
The following are her brace molds from 2009 and 2010.

Ok so it's a little different than your traditional before and after photos but these brace molds are significantly different :)  Thanks to creative corrective exercise sequencing Isabel is pain free and brace free :)
 A girl after my own heart ;)

Tuesday, August 17, 2010

Working out versus Training

Courtesy of Coach Nick:

There's working out and there's training. 
Training is when you have a progressive plan with measurable goals and continual challenges. 
Working out is anything that makes you sweaty and tired but not necessarily bigger or stronger because it lacks consistency, direction and specificity.

Long time no see guys :)
I have been struggling a little lately with time and feelings and have not blogged as much as I would like to.  I will have a new computer soon so you will see more of me :)

YES, I have prepared for a Figure Competition before.
NO, each time a girl prepares it is NOT THE SAME.  

Each time you go through the process, you have new experiences and encounter different obstacles. 
For instance I have been through the diet before so now I know the challenges that lie ahead, but that doesn't mean it will be easier ;)

Seeing as I ended up accepting my PRO CARD with the WNBF I will now be competing at the PRO level.  This is a completely different ballgame than Novice or Open Division. I will find myself amongst the elite, women who have worked for years to develop their physiques.

I have no expectations for my first PRO show I am just going to take it all in.

What I do have are goals.  
GOALS to go in HARDER and BIGGER overall, with specific focus on my legs and shoulders.

I have to admit its been tough to put on weight for this process. Even when you are doing it on purpose, its hard to stay positive when you see your body changing.

I am definitely getting BIGGER and STRONGER. 
Therefore my TRAINING is working.

I have learned OH SO MANY VALUABLE lessons throughout this process.  When I first made the decision to compete I gave several reasons and one of them was to relate to my clients when they were on a strict nutrition plan. 
Now I can add to my resume the ability to empathize with them when their weight fluctuates and the emotions that go along with that.  This ability is VERY POWERFUL and something new to me.  And I believe it gives me another advantage when communicating with clientele.

I will continue to be positive and grateful and have faith in the process, REMINDERS are always welcome in case I forget ;)

Tuesday, July 27, 2010

Take your ASS ana outside this weekend!

On August 7th from 9:00 – 10:00 AM, Salutation Nation will elevate this connection to another level as thousands of people across North America take their asana practice outside for a complimentary class to move, breathe, and connect with other like-minded people in their communities. Across the continent, mats will roll out onto grass, sand, and pavement as part of this incredible outdoor yoga experience grounded in community, elevating connections. We invite people of all different backgrounds, ages, and athletic abilities to spend one hour together with friends, teachers, neighbors, and perfect strangers connecting, being present, and most importantly having fun!


Massachusetts:The Esplanade, Boston, MA

Salutation Nation

SUP Doc?

It's no surprise that the hobby I feel in love with last summer is rapidly making its way to the headlines on the east coast!

I love stand up paddle boarding simply because its BEAUTIFUL.  It's just you and the water.  Going out when the sun is rising is just so peaceful.
It is definitely a nice combination with those of us who LOVE YOGA because we tend to have great proprioception in our feet and ankles and thus take to the sport with ease.

I also LOVE SUP for my upper body cardio :) I am trying to put on size in my lats and shoulders and interval paddling definitely does the trick!

John Furey and Peter Sleight run Maui Standup Paddle Boarding all around Boston :)

I will soon be teaching lessons in Southie  who's in?!?!?

Thursday, July 22, 2010

It has definitely been a crazy few weeks and trying to reestablish life as I knew it before has proven difficult.  I have not been as dedicated to my yoga practice as I would like to be and it is showing in my moods.  My mind has been getting the best of me more often then usual and that as you know DOES NOT WORK IN YOUR FAVOR.
Right now I am in my hypertrophy phase of strength training and I am eating like a horse. What a mind f*ck!  I just keep telling myself that I need to eat to lift and lift for strength so that when I lean out again there is a nice surprise underneath :)
I went to my first yoga class in a long time last night, it was beyond amazing. Beyond healing, beyond exactly what I needed :)
It was interesting to observe the changes that were going on in my yoga practice as well...
 and observe is what I did.

I didn't fact I laughed about it.

Physically I felt stronger than ever, I could have held those 1/2 pushups all night ;0
My breath on the other hand was as shallow as it has ever been. My exhales were long but my inhales were stifled.  This is what I must be breathing like throughout the day....thus my wonderful moods and crazy brain.

The craziest discovery was yet to come. TWISTING. I couldn't twist for SHIT.  It was not my thoracic it was my stomach.  
YES this was me before my second show. NO this is not me now. But my stomach is definitely still feeling the effects of being so tight.

A lot of us want a 6 pack, but do we ever think that maybe its not so functional after all?

I ended up having an amazingly different experience in class because of my struggle with breath and inability to twist. I take it as a reminder of where I have been and the level I have gotten to.

For now I will keep breathing, ease into my twists and continue to backbend even though I feel like I'm being stretched on the RACK!  
My yoga practice lets me be me.  It allows me to be in my body, feel strong, and express myself and realize all that is important to me.

Perfect Quotation to explain my recent feelings:

    We can only see so much from where we sit in our particular bodies, in the midst of our particular lives. The divine is unlimited in its sight. We can only see so much from where we sit in our particular bodies, in the midst of our particular lives, rooted as we are in the continuum of space and time. The divine, on the other hand, is not limited to the constructs of either space or time, and its wisdom and workings often elude us as we try to make sense of what is happening in our lives. This is why things are not always what they seem to be and even the best-laid plans are sometimes overturned. Even when we feel we have been guided by our intuition every step of the way, we may find ourselves facing unexpected loss and disappointment. At times like these, we can find some solace in trusting that no matter how bad or just plain inexplicable things look from our perspective, they are, in fact, in divine order. Even as we take our places in this earthly realm, a part of us remains completely free of the confines we face here. Regardless of what is happening in our lives, this part of us remains infused with joy and gratitude, connected to the unbroken source from which we come. Our small self, on the other hand, who is caught up in our false identity as a being limited in space and time, regards happiness as the result of things going the way it wants them to go. It is this part of us that suffers the greatest confusion and upset when the logic of events does not compute. And it is to this self that we must extendunconditional love, forgiveness, and compassion. In order to do this, we tap into our inner divinity, holding the space of a tender authority, extendinglove and light to our ego as a mother extends her love to a troubled child. There are many ways to access our inner divinity—meditation, prayer, chanting, channeling, and conscious breathing, to name a few. It is helpful to develop a regular practice that provides us access to this all-powerful, healing presence, as it can be difficult to reach once we are in a stressful position, if we have not already established a connection. The more connected we are with this part of ourselves, the more we share its unlimited vision and the secure, knowing that all the things of our life, no matter how they appear, are in a state of divine and perfect order. 
Thanks Jeannie Parkus ;)

Thursday, July 15, 2010

Fish Paupiettes with Basil, Dijon & Almonds




16 oz white fish (cod, haddock, sea bass) thin fillets, skin and bones removed

1 cup fresh basil leaves, minced

8 tsp Dijion Mustard

1/2 cup whole-wheat bread crumbs  ( I REPLACED THIS WITH 1/2 CUP ALMONDS ground in food processor with a little water)

2 cups carrot, julienned

6 oz dry white wine

4 tbsp sliced unsalted almonds toasted ( I TOOK THIS OUT)


ONE: Preheat oven to 400 degrees.  On a cutting board, slice fillets into 1-1 1/2 inch wide long. In a small bowl, mix together basil, Dijon and (bread crumbs/almonds puree)

TWO: Sprinkle carrots into an oven-safe casserole dish with a lid. On a cutting board, spread basil mixture over each piece of fish, leaving the thinner ends bare. Roll up pieces of fish from the end with the most filling into a spiral, cinnamon roll style. Place each roll in the casserole dish between the carrots, spiral edge on top. Pour wine around rolls, cover and bake for 20 minutes.
Uncover and top with almonds (optional)
Serve Hot.

Tuesday, July 13, 2010


This dish freezes well for future meals. Quinoa provides whole-grain goodness and a serving of protein. 

Ingredient List

Serves 8
  • 1 medium onion, finely chopped (1 cup)
  • 2 Tbs. olive oil
  • 2 ribs celery, finely chopped (1/2 cup)
  • 1 Tbs. ground cumin
  • 2 cloves garlic, minced (2 tsp.)
  • 1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
  • 2 15-oz. cans diced tomatoes, drained, liquid reserved
  • 1 15-oz. can black beans, rinsed and drained
  • 3/4 cup quinoa
  • 3 large carrots, grated (11/2 cups)
  • 11/2 cups grated reduced-fat pepper Jack cheese, divided (I eliminated this) Could replace with Goat Cheese if desired
  • 4 large red bell peppers, halved lengthwise, ribs removed


1. Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.
2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.
3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.
4. Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving. 

Nutritional Information

Per 1/2 stuffed pepper: Calories: 279, Protein: 14g, Total fat: 10g, Saturated fat: 3g, Carbs: 36g, Cholesterol

Thursday, July 1, 2010

Clean Eating with Food Allergies

Taken from Clean Eating Magazine, more to come ASAP!

Couscous with Tilapia  QUINOA with SALMON :)
1 cup dry whole grain couscous or 1 cup dry quinoa (try doing half red half white it looks prettier)

Olive Oil cooking spray

1/2 lb tilapia fillets skin and bones removed
/ 3/4 lb of salmon
2 large carrots, peeled and diced

1 stalk celery, ends trimmed and finely diced
/ 5 stalks :)
I medium yellow onion, finely diced

1/2 red bell pepper, cored, seeded and diced

zest and juice 1 lime

zest and juice 1/2 lemon

1 tsp Dijon mustard

1 tbsp evoo

1 clove garlic, minced

2 tsp dried parsley

sea salt and fresh gr pepper to taste
 Cook couscous/quinoa as directed and set aside to keep warm.

Heat a large skillet or cast iron skillet over high heat for one minute. 
Spritz with cooking spray and reduce heat to medium-high heat. 
Place tilapia/salmon in skillet and cook for 2 minutes per side. 
Remove fish and let cool for 5 minutes before flaking with a fork.

In a large bowl, combine couscous/quinoa, tilapia/ salmon, carrots, celery, onion and bell pepper.

In a medium bowl, whisk together lime zest and juice, lemon zest and juice, Dijon mustard, oil, garlic and parsley. 
Season with salt and black pepper. 

Pour dressing over mixture and stir until well combined. 

Garnish with additional parsley, if desired. Serve immediately  or chill for up to one day.

Stacey's Favorite Fitness Tools: