Food versus Exercise

Which will provide the most benefit first: 

Changing how you eat or increasing the number of times you exercise?

HINT: It's NOT exercise!

Think about it... 

The average person eats MORE THAN 3 TIMES A DAY.

That's at least 21 chances you have to change the way your body feels each week.

You can ALSO get AMAZING results by simply strength training 3 TIMES A WEEK.

But 3 vs. 21.

Therefore what you are eating is FAR more important than what you are doing for exercise.

It doesn't have to be perfect.

YOU JUST HAVE TO START.

The problem is you are overanalyzing all the diets that worked for so and so instead of LEARNING TO FEEL what works for YOU. 

I have heard all the excuses in the book. 

I hate to cook. I'm not hungry. I'm single and cooking for one is a pain in the ass.

If you learn "which foods represent which macronutrients" the excuses disappear.

For the most part our  food choices can be broken down into 3 main categories

PROTEIN     |    FAT    |     CARBOHYDRATES

I want to you eating something from each category with each meal you consume. 

Make it a game... think PLUG AND PLAY. 

Whether that means you are doing some food preparation at home or you are eating on the run 

YOU MUST UNDERSTAND which foods represent which macronutrients in different situations. You can either be prepared or you can have faith in your ability to make the right educated decision if you yourself unprepared. 

These are the following sources of PROTEIN currently in my fridge, and ready to go.

Chicken sausage, whole eggs, tuna, grass fed beef, greek yogurt, egg whites, cottage cheese, + sun warrior protein powder.

Moving along to FAT

Avocados, dry roasted unsalted almonds, cashew butter, coconut oil, flax meal, olive oil.

Finally CARBOHYDRATES

broccoli, zucchini, sweet potatoes, kale, healthy 8 mix, plantain chips, grapefruit, bananas, wild frozen fruit, brown rice bread, quest bars, sweet potatoes, + white rice.

As you can see the MAJORITY are real whole foods.  I adhere to the 80/20 rule. I practice eating "real food" 80% of the time and save room for my favorite "cheats" 20% of the time.  

THIS IS SO AMAZINGLY DOABLE PEOPLE!!!

What are examples of meals and snacks YOU love that follow this macronutrient PLUG and PLAY rule?

What are your favorite 20% foods?

Can I benefit from hiring a personal trainer?

Truth is I think that anyone and EVERYONE can benefit from having some sort of exercise guidance in their life no matter how large or small. 

  

In case you have been living under a rock these past few years 

ONLINE and SMALL GROUP TRAINING have taken center stage for two major reasons. 

They are affordable and personalized.  

 Major win-wins!

DIET and EXERCISE, DIET and EXERCISE, DIET and EXERCISE

Is anyone else sick of hearing about DIET and EXERCISE!??!  

I want to set a few things straight.

At Stacey Schaedler Strength we prefer to refer to diet as nutrition and exercise as training.

This post is an intro to our nutrition basics. The next post will discuss our exercise/training beliefs.

When it comes to nutrition, it seems that few experts can agree on what a "healthy diet" is and isn’t.   This can be extremely confusing! I have been a vegetarian, eaten a low-fat + high- carb diet, eaten a high- fat + low-carb diet, eaten to fuel my performance, partaken in intermittent fasting, dieted for physique competitions…the list goes on and on.  These experiences have taught me invaluable lessons about how my body works. 

Your body is smarter than you and if you learn to listen to it, it can teach you a lot!

Protein Powders

I like to think that there are quite a few things I could help people with when it comes to health and fitness.

So it never ceases to surprise me that the MOST COMMONLY asked question I still get is … should I supplement with a protein powder and if so which one?
I blogged about this awhile back but I wanted to elaborate further this time around.

Before I elaborate, I want to ensure you that the following remains the same.

If your goal is weight loss, substituting a protein shake or any other "liquid meal replacement" is not in your best interest. 

Eating REAL FOOD satisfies you and the thermogenic effect of food (chewing and digestion).

If you are looking to put on mass, the same too applies EAT MORE FOOD.  FOOD IS GOOD :)

In preparation for the year ahead

I share this every year around this time, because I think its great! 

Take the time to read it through, you'll be glad you did.

Health:

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 2012.

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.

Personality:

11. Don't compare your life to others. You have no idea what their journey is all about.

12. Don't have negative thoughts on things you cannot control. Instead invest your energy in the positive present moment.

13. Don't over do. Keep your limits.

14. Don't take yourself so seriously. No one else does.

15. Don't waste your precious energy on gossip.

16. Dream more while you are awake.

17. Envy is a waste of time. You already have all you need.

18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.

19. Life is too short to waste time hating anyone. Don't hate others.

20. Make peace with your past so it won't spoil the present.

21. No one is in charge of your happiness except you.

22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra

class but the lessons you learn will last a lifetime.

23. Smile and laugh more.

24. You don't have to win every argument. Agree to disagree...

Society:

25. Call your family often.

26. Each day give something good to others. Change Lives

27. Forgive everyone for everything.

28. Spend time with people over the age of 70 & under the age of 6.

29. Try to make at least three people smile each day.

30. What other people think of you is none of your business.

31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life:

32. Do the right thing!

33. Get rid of anything that isn't useful, beautiful or joyful.

34. GOD heals too.

35. However good or bad a situation is, it will change.

36. No matter how you feel, get up, dress up and show up.

37. The best is yet to come.

38. When you awake alive in the morning, give thanks for it.

39. Your Inner most is always happy. So, be happy.

Last but not the least:

40. Please feel free to share this with the people you care about, I just did.

Ready to be INSPIRED?

Over the past few years I have learned SO much about how what you eat makes you feel. 

Food affects your MOOD. 

Food affects your PHYSICAL BODY, INSIDE AND OUT. 

Food is FUEL. 

Food can CHANGE YOUR LIFE. 

FOR THE BETTER…IF YOU LET IT.

Ready to be inspired?

Here’s a story for you...

PUMPKIN SPICE WHAT?!?

It’s that time of year again – crisp days, cold nights, vibrant colors on the trees and the smell of autumn in the air. Oh, and let’s not forget about the Fall foods: apples, cider donuts and pumpkin everything!  What better time to start your morning with a low-sugar/no sugar added pumpkin spice smoothie?!

Because I eat so low sugar I get my kicks on the savory side of food and am partial to a super spiced smoothie with ginger being my favorite smoothie spice.  Ginger is not only delicious but is a great anti-inflammatory food and can often help settle an upset stomach.  I always grate fresh ginger directly into my blender using a rasp.  You can find a rasp at almost any food store these days and it makes adding ginger to your recipes a cinch!  If you are not partial to ginger, then reduce the amount or leave it out completely.

Low-sugar/no added sugar PUMPKIN SPICE smoothie

1C unsweetened almond milk (or your milk of choice)

1 scoop of SunWarrior Natural protein powder (or if you tolerate Stevia then you can sub with SunWarrior Vanilla)

1 large scoop of roasted squash (or canned pumpkin)

Small handful of pecan halves

1 dash of vanilla extract (leave this out if you  use the Vanilla protein powder)

½ - 1-ich piece of fresh ginger, grated or a few dashes of powdered ginger

½ tsp of cinnamon, dash of nutmeg, ground cloves (easy with these - they can be bitter and you can always taste the smoothie as you go and add more later if needed)

Small handful of ice

Blend in a high-powered blender (VITAMIX or Blendtec)

Drink and Enjoy!!

TIP: when cooking with spices I always smell the spice before I add it ..some days I’m just not feeling certain spices and this is a good way to keep myself from ruining a meal or smoothie.

Meal Ideas?

Hi Stacey,
I am struggling with dinner ideas that feature a protein at the center ( I am good with the veggies). Do you know of any good ways or recipes on how to cook chicken? The chicken I make always comes out so...bah. I have no desire to eat it.  I would also do beef or pork.
Any suggestions are welcomed!


I get emails like this all the time. Whip up this marinade and I promise your chicken will never be boring again :) Got this from my momma and I marinated the meat overnight and it was amazing!!!!




Paleo Sweet & Spicy BBQ Sauce
½ cup Ketchup   (I used one 14.5 oz can of Muir Glen Diced Tomatoes)

2 Tbsp Stoneground Mustard
3 Tbsp  Tamari free Soy Sauce (if you do soy)
3 Tbsp Garlic Infused Red Wine Vinegar (or Red Wine Vinegar + 1 clove Garlic) or Coconut Vinegar
2 Tbsp Sugar (raw) or Coconut Crystals (for a lower glycemic index)

1 Tbsp Chipotle Hot Sauce
1 ½ tsp Chili Powder
1 tsp Garlic Powder
1 tsp Paprika
1 tsp Chili Flakes

1 Tbsp Onion Flakes (dried) (didn't use)

1 Ancho Pepper (I use dried, sans the stem but I use the seeds)    (didn't use)

3 Arbol Peppers (again, dried, sans the stems) (didn't use)
1/3 cup Olive Oil
1 Tbsp White Vinegar
1 Tbsp Sesame Oil
Put everything in a food processor or the Bullet (my fav!) and go to town. Just blend away until everything looks well incorporated.
Best of all? No cooking! You can use this immediately and its thick and delicious!
Serve on tenders, breasts, wings or Pork Ribs for the best BBQ ever! 

Is your present plan taking your future into account?

Throughout my experience as a trainer I have worked with a variety of clientele.  They have always been “regular people “ but I have run the gamete.

I started in downtown Boston with busy office types.  Here I tried my best to undo what these workaholics did day in and day out.

Then I went on to kettlebell specific training.  Here I had a following of former athletes and more of the “hardcore” workout type.

After this I worked in a more corrective atmosphere, this consisted of teaching people how to move better and get the most out of what they could do when they worked out.

Now out on my own, I run my business out of the largest yoga studio in Boston.  These people are already as mobile as can be, oftentimes to a fault. I teach them that getting stronger and more stable is only going to improve their bottom line.

Strength and proper nutrition have always been my common thread amongst the years.  I have experienced training atmospheres that couldn’t be more different and have been able to take what I love about each of them to create my own program.

The following question is something I ask myself and all my clients…

Are your current training and nutrition goals/programs going to work for you presently as well as in the future?

What is the point of a being able to do this

Or this

When by the age of 60 you aren’t able to enjoy everyday activities without pain?
The same applies to the way that you eat.
Are you living life so restricted that you cannot even enjoy fruit?
Or are you fueling your body with processed carbohydrates day in and day out?
Again two extremes.

My point is its all possible, it also means that you have to be ALL IN :)

It’s not about moderation or limiting your experiences when it comes to fitness or food. It’s about training smart and looking at your ultimate goal in a healthy way.

Food and Relationships

Now folks I’m not talking about your relationship with food.  I am talking about how your partner’s habits influence what you eat.  Not even necessarily your partner, the same can hold true with your family, your roommates, or even your co -workers!

Most people with “normal “ jobs have Saturday and Sunday off….correct? People still feel that cheating or splurging the entire weekend is fine. Year after year, I see my female clients start to get serious with their boyfriends…they move in together and the next thing I know, they have fallen into the eating habits of their significant other. This happens with both MALES AND FEMALES! I just happen to train a shitload of ladies.

Gaining weight, feeling tired and unmotivated is not easy on anyone’s self esteem no matter how much somebody loves you.  It’s all about you loving you :) And we know the fundamental difference between males and females hahahaahh

With the change of season I cannot tell you how many of my clients are coming to me complaining about how HORRIBLE they feel after their weekends of “falling off”.  Whether it be, too much wine, too many meals out of the house or too many shitty snacks while watching Sunday football. They come to me self loathing, unmotivated and BLOATED!

To me, poor nutrition is a deal breaker.  If you don’t care enough about what you chose to fuel your body with, you order out every night, or beer is considered an entire food group to you…

I am not the girl for you.

Some may say I am basing this on vanity.  The truth is I bust my ass training so that I can feel good mentally and physically.  I eat healthy because it makes me happy. But I also take care of myself out of respect to my partner!  You had better believe that if they’re the one I’m going to be getting naked with for the rest of my life they had better like what they see :D  They had also better be around when our kids are growing up, and not go croaking on me because they didn’t take care of themselves!!!

Now I have never lived with a guy, granted I have spent 99% of every waking day for years at their apartment, but I have NEVER lost my own kitchen.  I have never been without the luxury of “returning to my comfort zone.”

I also do not have children. 

The fact of the matter is most of us don’t have the greatest will power to not eat the things that are in our kitchen cabinets.  If we can establish better nutritional habits as a team there is no denying that we can be a happier healthier couple and family for the years to come!

I love it when I see younger couples venturing out together to support each other on the road to healthier living :)  Whether they are running together,  hitting up the gym at the same time; or taking active vacations to ski and snowboard …I dig it.

I find however that the nutritional portion of the lifestyle change is much more prevalent with people of my parents generation.  Whether it was a health scare or just aging in general many couples in their 50’s and 60’s successfully improve their nutrition TOGETHER and inadvertently they strengthen their union as well.

Don’t be afraid to sit down with your partner and have an honest conversation.  If something matters to you speak up and let your voice be heard.

And together take baby steps towards being more nutritionally responsible ;)

And if you like, next post I'll help you with some baby steps!

A state of confusion

When I actually have the time to think about it, its PRETTY FREAKING CRAZY how much health and fitness professionals have going against them BEFORE they even MEET with a potential client!

As a trainer I have come far enough to know that no two people are going to see equal success on the same training program.  Why would I assume that nutrition would be any different?

Sure there are countless ways to eat that have become popular over the years

Lets see

Vegan, Vegetarian, Raw, Macrobiotic, Paleo

South Beach, Atkins... ah the cookie diet

Dr. Siegal's Cookie Diet
you see the list goes on.

Oh and then there are the fitness fads

losing 7 lbs in 7 days with the ab chair,

toned sexy legs with a pair of shoes

100's of repetitions with light weights to get "toned"

Zappos MBT Walkers

WHAT THE  ****!

No wonder everyone is so confused!  We need to first worry about our HEALTH and then worry about weight loss.

What is the point of having a bangin body when you feel miserable all the time?

In the past year I have found myself on opposite sides of the spectrum. Throughout this journey I have learned invaluable lessons that help me be a better coach and trainer. 

What is your health potential? Are you still looking to get to some "goal weight" or are you looking to protect yourself from cancer and help prevent disease?  You can do BOTH, it just might take a little bit longer for the later!

The secret is there is no quick fix. Nutrition takes time, preparation and PATIENCE. A solid training program requires consistency and EFFORT.

This may seem odd coming from a trainer but here is my

HONEST ADVICE to EVERYONE out there. 

Get your nutrition under control, then worry about training.

The dirt on clean eating

Love a good read?


Check out Alan Aragon's latest article here.

Water Water everywhere, not a drop to drink!!!

Friend and fellow trainer Jenna Klane Nelson owner of The Training Fix had a great post that I wanted to share with you...

Warning : This is a lengthy post and I encourage you to really take the time to read it because I think this is so important, and could really help out each and every one of you with your health in the long run.

I love random coincidences.. they always freak me out in a good way

Forks over Knives

What do YOU think?

I think its time for a reunion at the movie theatre ;)

“You’re going somewhere, but I’ve been to somewhere, and I found it was nowhere at all.”

-Scott Abel

This guy is one person in this industry who isn't afraid to talk about the darker side of what can happen when you compete. 

Make sure you understand that I am not saying this happens to every girl who steps on stage but it DID happen to me and it happened to the EXTREME. 

One of my main goals for 2011 is to get healthy again.

-to get back to the point where I have the energy to do all the things I love.

-return to a place where I am comfortable in my body and can move freely without restriction.

- have the time to try new things and step outside of my comfort zone.

- spend more time with family and friends.

The first step for me was to get my nutrition on track.  

In order to achieve this I sought out help from Aubrey Thompson.

In order to share with you all that I have learned throughout my process with Aubrey blogging would become my full time gig.  

For now I will share with you an article fellow RKC Andrea U-Shi Chang shared with me which touches upon quite a few of Aubrey's teachings.

http://www.mercola.com/nutritionplan/beginner_fats.htm

Warning---this is a somewhat long article, don't just skim through it!

Oldie but goodie

Happy New Year :)

Once again here are some ideas to help make 2011 the Healthiest, Happiest and most Prosperous New Year ever!

Health:

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.

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

ENJOY :)

Serves: 4
Hands-on time: 20 minutes
Total time: 20 minutes

CATEGORY:
Under 45 Minutes

Oh the holiday's ;)

Yeah this could get interesting.

Happy Thanksgiving!

The Best Damn Cardio Article - Period

LADIES LADIES LADIES!!!!
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!

WHAT IS THE WORLD COMING TO?!

;)