How Often Do I Really Need to Keep Switching Up My Workouts to Lose Fat and Gain Muscle?

How often do you try to switch up your workouts? There have been times where I will go months without really changing my regimen at the gym besides maybe increasing my weights, my tempo, and/or reps. When I first started lifting and trying to lose fat, I was always taught that you need to switch up your workouts about every 4 to 6 weeks to prevent your body from adapting to the workouts. I was terrified that if I didn’t switch up all of my workouts over a 1 to 2 month time frame, that my body was going to get completely used to the types of exercises I was using and stop progressing.

Today……um yeah…..I don’t preach that or teach that anymore. I have learned over the last year or two, that if you’re loving your workouts and you’re still seeing changes in your physique…..than why change anything? Now, I like to change my clients workouts {still to this very day} about every 4 to 8 weeks or so, but the types of workouts they do are pretty much similar to what they were doing before. I only send them new workouts that often to prevent them from getting bored with their workouts and to of course, give them new ideas, new ways to train their muscles, new tempo’s to try out. I want to teach them that your workouts don’t have to be from point A to point B. Switch it up to either place more tension on the muscle, less tension on the joints, slow down on certain workouts, speed up on other one’s. Your options are kind of endless. Just one exercise could potentially turn into 10 different styles of training.

How Often Switch Workouts_Website

Please don’t feel like you HAVE to change up your workouts for fear of losing progression. But, do change things up often if you have a tendency to get bored doing the same workouts every week. If your workouts are working and you’re loving them…..then stick with them…..for 6 weeks…..12 weeks……6 months. That option is completely up to you!

Now……I do get the occasional person who comes to me and says, “I workout 5 days a week and I’m seeing no changes.” My 4 main questions to that person are:

1. What does your diet look like?
2. What does your diet look like?
3. What does your diet look like?
4. Are you progressing yourself in the gym?

Most of the time if you’re not seeing changes in your body, your diet is the culprit, not your workouts. I can’t say it enough…..DIET is crucial when it comes to losing fat. But, there are a few incidences, where I know someone’s diet is spot on and when I ask them if they’re progressing in the gym they ask me, “What does that mean?” You may be loving your workouts, you may be loving those Bootcamp classes, and you may be enjoying the time you spend in the gym. But, technically, if you’re “enjoying” your workouts, more than likely you’re not pushing yourself hard enough in the gym to keep progressing. Your body can adapt to workouts………but that’s because you never increase your weights to push your muscles harder. You never push past the pain. You stay in your little bubble, with the same weights day after day. You bet your body will get use to those weights and just stop progressing. It’ll stop when you’re running the same speed day after day after day.

What I’m saying is that there is nothing wrong with your training or your workouts. You just need to increase the intensity on those exact same workouts to help your body progress. I do squats almost every single week. But, I don’t keep the same weight. The moment my body feels like it’s easier than it was before……it’s time to change the intensity…..not the workout. Don’t feel like you HAVE to change up your workouts every couple of weeks…….just change up the intensity is all.

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Natural Peanut Butters and Almond Butters Recalled due to Salmonella

Ruh Roh Raggy! Zack and I just had to chuck our Maranatha No Stir Creamy Almond Butter that we just bought 2 weeks ago. There is a huge recall on natural peanut butters and almond butters at the moment due to potentially being contaminated with Salmonella. Bleck! No fun!

Natural Peanut Butters and Almond Butters Recalled due to Salmonella | Check your pantries and throw them away | Stephanie.Fitness

“Salmonella is an organism that can cause serious and sometimes fatal infections in young children, frail or elderly people, and those with weakened immune systems. Healthy persons infected with Salmonella often experience fever, diarrhea (which may be bloody), nausea, vomiting and abdominal pain. In rare circumstances, infection with Salmonella can result in the organism getting into the bloodstream and producing more severe illnesses such as arterial infections (i.e., infected aneurysms), Endocarditis and Arthritis. – US FDA

For more information and a list of what brands and products need to be thrown away or removed from shelves – http://www.fda.gov/Safety/Recalls/ucm410533.htm

They are stating to NOT take your products back to the store that you bought them from. Instead they urge that you just throw them away and to contact the Company at 1-800-937-7008 between the hours of 8:00 AM and 8:00 PM CST for a replacement or refund, and with general inquiries.

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I completed the ALS Ice Bucket Challenge!

Ty and I just completed the Ice Bucket Challenge today and we couldn’t have been more thrilled to join the cause and spread the awareness for Amyotrophic Lateral Sclerosis (ALS), often referred to as “Lou Gehrig’s Disease.” Not only did we accept the Ice Bucket Challenge, but we donated too! If you would like to help out the ALS Association and donate, check out their website at www.alsa.org.

Thanks to my good friend Jeff Bosley for nominating me! I now call out Drew & Lynn Manning from Fit2Fat2Fit and Fit2Fat2Fit for Women as well as my good friends Chyrelle and Josh Miller!

Check out our Ice Bucket Challenge Video:

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My PopSugar Must Have Box – August 2014

This girl is uber excited!! Wanna know why? My PopSugar Must Have Box came in the mail a few days ago and I couldn’t wait to share it with all of you. If you’ve never heard of PopSugar MH boxes before, then check out my blog post that explains what subscription boxes are and how they work HERE.

Now without further ado…….watch my new video of me unboxing my PopSugar box for the month of August:

Do you subscribe to PopSugar? What did you get this month! I’d love to know!

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BACK TO SCHOOL NUTRITION & LUNCH BOX IDEA’S – FREE PRINTABLE

IT’S BACK TO SCHOOL TIME!! Our kids will be starting school in the next few weeks. A lot is going on for all of us parents and life is going to get super crazy with our new schedules. But, for me and like so many others, the one thing that is on my mind the most around this time of year is…..what are my kids going to eat for their school lunches and new school pants are going to cost me what!? Ha ha! For reals?! I don’t even buy pants for myself for that much!! It’s ridiculous how much kids clothes are. Ugh!! But for now, let’s just focus on school lunches……

Back To School Nutrition | Healthy Kids Lunch Box Idea's | Stephanie.Fitness | www.StephanieDotFitness.com

I want my children to eat healthy, well balanced meals, but often times even the school lunches are high in fat and calories. I pack my kids’ lunches almost every day for school. I do allow my children to choose one school lunch every week that they want to have at school {usually they choose a pizza day} and then I pack their lunches for remaining days. Yes, it may be hard at times and a little time consuming to pack your kids’ lunch boxes, but the same rule applies for myself and my children. PLAN AHEAD!

HERE ARE MY TIPS FOR PACKING A HEALTHY SCHOOL LUNCH FOR YOUR KIDDOS:

As your busy summer schedules transition from fun in the sun to school work and sports, it is important to keep in mind that your children’s bodies are growing and need proper nutrition not only at home but also at school throughout the year. Although the schools are now offering more nutritious lunch options for our children, most students will choose the least healthy, such as corn dogs, tater tots, and chocolate milk. Sound familiar? Rather than having your child{ren} choose an unhealthy meal, try packing them a lunch with healthy, fun, and delicious options. Here are some simple nutritious ideas to keep your kids healthy through the most important time of their physical and mental development. Don’t forget to keep some of these options in mind for yourself as well as for after-school snacks too.

WATER: Dehydration contributes to most of one’s tiredness throughout the day. It is important to stay hydrated with pure water to improve mental functioning and energy levels. Tip: Have your kids pick out a fun water bottle. Freeze their water to help keep their sack lunch nice and cool as well as having an ice cold water to drink.

WHOLE GRAINS: Complex carbohydrates keep your child’s energy levels elevated longer than simple carbohydrates and allows them to feel fuller longer {white bread vs. whole wheat/whole grain}. Tip: Oatmeal, Whole Grain Cereals, Whole Wheat Bread/Tortilla’s, Granola Bars are just some examples.

PROTEIN: Protein helps increase your child’s metabolism and aids in muscle growth, so it is important to include it in each meal and snack. Lean meats such as chicken, turkey, ham or tofu will provide ample protein for their bodies to grow to their full potential. Tips: Fried and processed meats {chicken nuggets and corn dogs} do not provide the quality protein your children need.

SNACKS: It is important to have both carbohydrates and protein in a snack. Keep in mind that snacks are just as important as a meal. Having a healthy snack between meals will allow your child’s metabolism and energy levels to stay elevated during those sleepy hours of the day. Tip: Instead of having simple sugars between meals, try including fruit/vegetables, yogurt, string cheese, peanut butter, rice cakes, and granola bars.

COLOR: There should be a fun variety of colors in your child’s meal. Include different colored fruits and vegetables that they will look forward to eating in a healthy packed lunch. Tip: The more color you include, the more you know your child in eating properly and nutritiously!

Below are some great “Healthy Lunch Box” idea’s that I have compiled together for you. I’m pretty sure there are a thousand more food idea’s that I haven’t even listed, but this just helps as a great guideline to follow. I have made it available to download and print for free too! I printed this out for myself as well and it hangs in my pantry so that every time I open my pantry door, it’s right in front of my face. It helps remind me of all the healthier options that I could choose to feed my children as well as myself. Enjoy!! I hope everyone has an amazing start to their new school year!!



PRINT LUNCH BOX IDEA’S

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My Ipsy Subscription Bag – July 2014

I received my Ipsy subscription last week and I was thrilled to see the goodies inside my bag! That’s what’s so cool about Ipsy…..not only do you get cool beauty products for only $10 a month, but you also get cute little makeup bags too. Their July bag seems waterproof in way. The outside was made with a bright summery pink vinyl, while the inside is a soft white materiel. It fits perfectly into my gym bag or my purse for this month.My Ipsy's July 2014 Subscription Bag | Samples of Beauty Products & Makeup for only $10 per month | Stephanie.Fitness | www.stephaniedotfitness.comWhat I got in my July Ipsy Bag:

1. BareMinerals 5-in-1 BB Advanced Performance Cream Eyeshadow Broad Spectrum SPF 15 {I Rate it: 5} I was a little skeptical at first with this product. Especially since it came in such a small little tube. But, actually a little bit goes a long way. It’s thicker than you would think too, but it glides on super creamy and silky. It’s great as just a simple eye shadow or as a eye shadow base.
2. Hang Ten Dark Tanning Oil SPF 08 {I rate it: 2} The smell is just like any other coconut scented tanning oil, but it’s not over powering. I didn’t find this tanning oil any different than other dark tanning oils that you can buy cheap from drug stores. It’s an okay product, but not my fav.
3. Pixi Beauty Mini Tinted Brilliance Balm {I Rate it: 5} My lip balm color is super pink, which is perfect for summer time. Plus, anytime I make my lips super pink, my blue eyes pop! It’s got a little shimmer to it and the color last quite a while on your lips. And it’s got a hint of mint to it, but not over powering. This went straight into my purse. Love it!
4. POP Beauty Sunkissed Bronzer {I Rate it: 4} This bronzer’s color is super pigmented. So, a little bit goes a long way. The color was perfect for skin, but since it’s a little shimmery, it’s not a bronzer that you can place all over your face. It’s perfect for right under my cheeks.
5. Sexy Hair Soy Renewal Beach Spray Conditioning & Texturizing Spray {I Rate is: 3} I’ve only used this once, so maybe my mind will change if I try it a few more times. The size of bottle is great, as you can use this sample multiple times, which I love. It smells AMA-ZING! Like you’re at the beach. But, as a texturizer, I’m just not sure. My hair is naturally thin and straight, and my hair cut is short. So, I’m going to keep trying to use this product as a root volumizer and see how it works.

If you’re interested on more info about Ipsy and how it works, I did a great post on it HERE. Do you subscribe to Ipsy? What did you get in your July bag?

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TRIPLE BERRY OVERNIGHT PROTEIN OATMEAL

Mmmmm…….summer time berries……..old-fashioned oats………creamy Greek yogurt……and no cooking involved whatsoever?! I’m in!! And it’s an easy summer time meal that is great for “on the go” kind of days.

Triple Berry Overnight Protein Oatmeal | Healthy Low Calorie Breakfast Idea | Stephanie.Fitness | www.stephaniedotfitness.com

TRIPLE BERRY OVERNIGHT PROTEIN OATMEAL
Servings: 1
Prep Time: 3 minutes
Setting Up Time: 8 hours

INGREDIENTS
1/2 cup old-fashioned oats
1/4 cup strawberry flavored Muscle Egg egg whites
1/4 tsp vanilla extract
1 TBS sugar-free vanilla or raspberry Torani syrup
1/2 cup plain non-fat Greek yogurt
1/4 cup frozen mixed berries

DIRECTIONS
1. In a medium size mason jar, pour your oats, extract, egg whites, and sugar-free syrup and mix together. Add your yogurt and mix completely into your oats until you can no longer see your white yogurt stuck to the sides or bottom. Then stir in your frozen berries.

2. Seal with a lid or just place plastic wrap on top. Place in fridge for at least 8 hours before eating. No cooking involved at all! Easy peasy! And enjoy cold!

STEPHANIE.FITNESS TIPS
- I like making these the night before and leaving them in my fridge overnight to set up (hence the name “overnight” oatmeal).
- Make a ton of these ahead of time and leave them in your fridge. If you make several ahead of time, they will last up to six days in your fridge.
- These are great to have when in a hurry or you need a meal on the go. Grab a spoon, grab your oatmeal, and head out the door. Easy!

NUTRITION FACTS:
Calories: 262
Protein: 22g
Carbs: 38g
Fat: 2.5g
Fiber: 6g
Sugar: 7g

This recipe was featured on Muscle Eggs July 2014 e-Newsletter! I am so honored to have my recipes shared and loved by them. Thank you Muscle Egg!!

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SKINNY VANILLA PROTEIN ICE CREAM IN A ZIPLOCK BAG

What better way to spend your summer than to enjoy a low calorie cool treat with a little extra protein. The whey protein added to this recipe will make your ice cream super creamy and add a little extra sweetness all the while helping you ramp up your protein intake for the day. It’s a great healthy treat for a hot summer day. And your kids can even get involved in making this too! Don’t hoard the ice cream….share it!

And this recipe is completely gluten and dairy free! Booyah!! Enjoy!!

Skinny Vanilla Protein Ice Cream made in a Ziplock Bag | Healthy snacking | Clean Treats | Summer Time Low calorie Snacks | Stephanie.Fitness | www.stephaniedotfitness.com

VANILLA PROTEIN ICE CREAM IN A ZIPLOCK BAG
Servings: 1
Prep Time: 2 minutes
Freeze Time: 15 minutes

INGREDIENTS
1 cup unsweetened Vanilla Almond Milk
1 tsp vanilla extract
2 Stevia packets
1/2 scoop Dymatize ISO-100 Gourmet Vanilla Whey Protein
Ice
2 TBS Rock Salt
2 Zip-lock sandwich bags
2 large Zip-lock freezer bags

DIRECTIONS
1.
Pour your almond milk, extract, whey protein and Stevia into one sandwich bag. Seal baggie tight and place into your second sandwich bag and seal tightly. We don’t want your ice cream sandwich bag to get punctured by the ice, so it’s nice to double bag it so it says safe and contained.

2. Fill one large freezer bag with several handfuls of ice. You want your bag about 1/3 full. Place your ice cream mixture bag on top of ice and pour in 2 TBS of rock salt. Seal freezer bag tightly.

3. Place ice filled freezer bag into second freezer bag and seal tightly. When the ice begins to melt, it can cause a ton of condensation. I like to double up my bags so that everything stays nicely sealed, contained, and clean

4. Now for the fun part! S-H-A-K-E!! Shake your ice cream bag for 15 minutes straight. Get creative. Get your kids involved. It’ll give you a great arm workout and can be loads of fun to make with family and do something a little active. Plus, your kids will get a kick out of being your little helpers.

STEPHANIE.FITNESS TIP
Use oven mitts, snow gloves, or a hand towel to help you handle your ice bag while shaking it. The rock salt makes your ice extremely cold and it can become a little hard to hold onto for more than a few minutes.

NUTRITION FACTS: Makes 1 serving
Calories: 85
Protein: 13.5g
Carbs: 2.5g
Fats: 2.5g
Fiber: 1g
Sugar: 0.5g

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BEAUTY SUBSCRIPTION BOXES

So, by now you may already know if you follow me on any of my social media’s that I’ve recently been into subscription boxes. Hey….I’m a girl…..who likes all things makeup, hair, nails, and skin. I’m not just a crazy fitness addict who does nothing but eat healthy and workout. I have other passions too! And like I stated before in one of my earlier blog posts, that I wanted to turn my website into more than just healthy recipes and fitness stuff. I want to have the whole package. Overall health. From top to bottom. From the inside out. And when you’re dealing with overall health, you also have to consider things like your skin {hello wrinkles and uneven skin tone}, to hair {hello dry split ends}, to nails, fashion {hello….I’m always wearing gym clothes?!}, and even makeup.

Back in May, I signed up for 3 separate subscription boxes. Two of them are super cheap and the third is a little more pricey, but I thought it was worth it to splurge a little and try it out.

HERE ARE MY SUBSCRIPTIONS BOXES AT THE MOMENT:

July Birchbox | Subscription Boxes for only $10 per month

MY JULY 2014 BIRCHBOX

BIRCHBOX $10 per month
- You set up a profile to the things you may like or be interested in as well as list your skin tone, hair color, and more. Then Birchbox will design a box for you each month in the hopes that the beauty products they send you will be perfect for you. The products they send you are high-end {a little on the pricey side} beauty products from shampoos & conditioners, to makeup, cleansers, peels, and tons more. For only $10 per month, it’s a great way to get 5 fun things every month that are pro

ducts that you typically might not buy due to cost, but you get to try them out before considering on buying them. And if you do fall in love with the products, 90% of the time you can order the full-size product right off Birchbox, which then gives you points toward free products. It’s a win, win!! You can also earn Birchbox points toward free product for referring friends or reviewing any of their products that they have sent you.

Ipsy Box | Subscription Boxes for only $10 per month

MY JUNE 2014 IPSY BOX

IPSY $10 per month
- It’s the same exact deal as Birchbox. Except you can’t buy products off Ipsy’s website to earn you points toward free products. You still earn points by referring friends or reviewing and rating products that they have sent you. But, instead of putting your points toward products you actually want, you have to choose from their Ipsy balance point box which only gives you a few things to select from. Once you redeem any points toward one of their featured products, you must wait to receive it in your next Ipsy box for that particular month. I am finding that their rewards program isn’t as good as Birchbox’s, but the products they send you do tend to be more fun. So, far Ipsy is kicking Birchbox’s butt in the cool product department. But, I also hear through the grapevine from other subscription box addicts that some months are really good and then some month’s not so great. I’m giving both of these $10 boxes a chance for the next few months before I’m too quick to judge.
POPSugar Must Have Box | Subscription Box for less than $40 per month
POPSUGAR MUST HAVE BOX $39.95 per month

-This one is a much bigger box and they send you all sorts of cool stuff and mostly thing is full-size! This box also requires you to fill out a profile so they can find out the type of person you are and things that may be interesting to you.   I’ve been sent hard-cover best seller books, makeup and beauty products, hair accessories, fitness stuff, clothing, jewelry, yummy snacks, and more! POPSugar doesn’t send just makeup and beauty products. They send you lots of different things that are “IN” for that particular month.

I am hoping in the coming months, that I can start recording videos of my “unboxing” with each monthly subscription boxes so you can see what I’m getting, what I think of the products, and so forth. But, what I’m getting in my boxes may be different to yours since our profiles will be different. There are 100′s of subscription boxes available out there and I’m only doing these 3. I’ve only been doing them since May, so I’m curious to see how they do over the next few months. If I begin to think that one subscription box isn’t holding up to it’s standards for what I’m paying, I will certainly let you all know and discontinue my subscription and find a new one.

Getting into these boxes has been really fun for me. I may be a girly girl, but honestly I can’t keep up with the times. When it comes to fashion, the colors for each season, or the newest liquid foundation…..I’m always lost and 3 years behind. Ha ha! So, I’m hoping with these boxes I can start to become more up to date with the times and start wearing actual cool makeup colors and fashion. I’ll keep you guys posted!

And now I want to know……do you do any subscription boxes? If so, which one’s are your favorite?

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Random Outtakes with Zack & Stephanie Woods

A few months back we got together with a few friends and we had such a blast hanging out and letting the men play with our new toy. Thank you Andy, Megan, Landon, and Jade for making us laugh all night. My cheeks still hurt from laughing.

And I can’t forget to tell Jade thank you so much for capturing all of our funny moments! You always know when and where to be with your camera and you’re amazing at putting videos together. You rock girl!!

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