Questions and Answers

Thanks for all the Questions! It was fun going through them all!

Stephanie xo

Ask Away!

Hey everyone!!

I had a lot of great feedback on my Video so I thought I'd make another one. This time I wanted to do a general question and answer segment about me. So any questions you have or that you want to know about me ask away!You can email me or leave a comment below :) Can't wait to hear from you all!

Stephanie xo

Yes I Eat Fats!

There is a big misconception about fats. They aren't all bad! There is a difference between good fats and bad fats. Good fats are what you need to nourish your body, so things like coconut oil, raw nuts, fish and avocados are great to include in your diet. The body uses fat for energy and also helps with keeping hair, skin and nails healthy. Another benefit from eating good fats is
vitamin absorption and normal everyday bodily functions, protection against heart
disease, cancer, Alzheimer’s, depression,  blood pressure and lowers cholesterol. On a more weight loss side of things good fats are great for burning fat (Yes you read that right!) and also building muscle. Here are some ways to introduce healthy fats to your diet:

1. sauté vegetables in extra virgin olive oil or coconut oil.
2. add fish like tuna and salmon to your diet
3. instead of cracker and cheese for a snack try eating a handful of nuts and an apple
4. add unsweetened almond milk to your coffee instead of cream
5. use avocados in your sandwiches instead of cheese and mayo
6. eat all natural nut butters instead of the ones filled with corn syrup and other additives

Stephanie xo

Christmas is about giving...

There are so many of us as a child that were able to open at least one gift Christmas morning, but there are a lot of kids that don't! So this weekend I went out with $30 to spend and bought toys and books for those kids who are less fortunate. You'd be surprised what you can buy with $30 and what a difference it will make for a child! Christmas is about giving, its about love, joy and happiness and I hope that these gifts will bring all that to a special little one!

Stephanie xo

Motivational Monday- Eat Clean

Hello Lovelies!!

I get asked a lot what I eat throughout the day, so I thought I'd do a motivational Monday post :) I hate calling it a "diet" I feel like that word puts a negative effect on things. Lets call it my "Eat Clean Meal Plan". I usually eat three meals a day and 2 snacks. I don't eat the exact same thing everyday but I do try to keep it as natural as possible. I love the way eating healthy makes me feel! I do enjoy the occasional not so good for you meals like pizza, Pad Thai Express, Chinese food and more! I was thinking of doing a 30 day challenge with my sister who is trying to lose baby weight from having my sweet little nephew so stay tuned!

Stephanie xo

BREAKFAST- PROTEIN SMOOTHIE

LUNCH-SALAD WITH LENTILS AND TOFU

SNACK 1 AND 2

DINNER-OMELETTE WITH RICE C

Tis the season to Rock an Ugly Christmas Sweaters

 Happy Friday!!

Every Friday before Christmas my work has a pot luck and gift exchange. It's probably the best day at work out of the whole year :) This year everyone decided to go along with the trend of wearing an Ugly Christmas Sweater. And yes of course I'm going to participate seeing as I am the biggest Christmas fan in the land of EVER... lol! I hope everyone has a wonderful and festive weekend!

Stephanie xo

Q & A Blog Post

Hey Everyone!

So recently I have received a lot of messages on Facebook and Instagram (@beYOUtifulstephanie) asking me about my workouts and diet so here are my answers to your questions :)

Q.  How many days a week do you workout ?

A. I usually workout 5 days a week. I'm not as intense as I use to be... I use to go to the gym everyday, sometimes twice a day because I would get anxiety if I took one day off. There has to be balance in life and I've finally learnt that.

Q. What is a typical workout for you?

A. I get bored easily so I switch up my workouts all the time. I always start off my workout with 30 minutes of interval cardio (the StairMaster is my favourite its an amazing non-surgical but lift!). Below is an outline of my workout plan :)

Monday – Cardio and Legs
Cardio- 30 minutes on StairMaster

Legs- I pick 5 leg exercises that target different areas for example:

o   Hamstrings- one leg dead lifts (left/Right)

o   Quads- Leg extensions

o   Inner thighs- wide stance squats

o   Multi muscles- regular squats and lunges (Left/Right)

Weight choice- I pick a weight where I am able to complete at least 15-20 reps but still feel the burn when I am done! By the end of the workout your legs should feel like they are going to fall off if not put on some more weight on!!

 Tuesday and Saturday- Cardio and Circuit Training

Cardio- 30 minutes on any machine of your choice (mine is stairmaster…of course!)

Circuit Training- On Tuesdays and Thursdays I do a HIIT routine…what is that? HIIT stands for High Intensity Interval Training, how it works is you pick at least 4 or more exercises and do each exercise for about 1 minute with a maximum of 10 seconds rest between each exercise.  You repeat this routine 3 or more times. Here is an example:

o   1 minute high knee run

o   1 minute push ups

o   1 minute military plank

o   1 minute jump squats

o   1 minute triceps dips

o   1 minute superman hold or back extensions

o   1 minute skipping

 

Wednesday- Cardio and Upper Body

 Cardio- 30 minutes of any machine of your choice

Upper Body- I pick about 7 upper body exercises. Here is an example:

                Biceps- hammer curls

                Triceps- dips (3 sets of 12)

                Shoulders- overhead press and lateral raises

                Back- Lat pull downs

                Multi muscles- chin ups and pull ups (these are different and target different muscles)

Weight Choice- Same rule as leg day as much weight to be able to do 12-15 reps and still feel the burn when you are done

 Friday- Cardio and Abs

Cardio- 30 minutes of any machine of your choice

Abs- I do an abs circuit which consist of about 5 different abs exercises and I do each exercise for 1 minute. I repeat this 2-3 times.  Here is an example:

o   Hanging leg lifts

o   Bicycle crunch

o   Military plank

o   v-sit up with stability ball pass

o   Russian abs twist

 Thursdays and Sundays- Rest Day! Although I am still really active playing with my nephew, outdoor activites or going SHOPPING!!!
 

 

Q. How do you manage to eat so healthy?

 

A. I try to avoid eating anything in a package and with as little ingredients as possible, think raw foods. I heard this saying one time "if it doesn't come from a living mother don't eat it". I also try not to buy things i know i shouldn't be eating that will tempt me to eat..its easier to run to your kitchen and grab something bad than having to run out to the grocery store. I also try to prep ahead for example, Sunday is my shopping and cooking day...I don't have time during the week to shop and cook so I make what I can on Sunday. I started researching and eating healthy at an early age so know it just comes naturally. One big diet staple for me are smoothies because they are healthy, easy and quick to make. Another are salads, its so easy to mix up a salad all you do is chop up veggies or fruit throw some nuts, add balsamic vinegar, mix and your good to go! Eating Healthy takes some getting use to but once you have the hang of it then its not so bad!

Q. Do you ever have "Cheat Meals"?

A. I do allow myself to have cheat meals but  I don't plan it, when I have a craving I'll eat what I'm craving. Now what I consider a cheat meal may not be the same for others. I don't have cravings that often because I'm so use to eating healthy. Now there is one thing I do crave and that's chocolate and peanut butter. Ill take 1/2 tbsp of nutella and 1/2tbsp of peanut butter and eat it just like that..mmmmm so yummy!

Q. What are some staple foods?

A. Oh man where do I start?! There are so many but if I had to choose here are my top staple foods/drinks:

1. peanut butter
2. bananas
3. apples
4. avocado
5. tomatoes
6. cucumber
7. chicken breast
8. salmon
9. nuts
10. protein powder
11. spinach
12. all berries
13. carrots
14. yogurt
15. Quest bars
16. water
17. Dark chocolate (50 calories worth a day!)
18. ground Cinnamon
19. garlic powder
20. balsamic vinegar   

Q. What is a typical breakfast, lunch, dinner and snack for you?

A. I got a couple emails asking this question so here it is:

• Breakfast- Yogurt with 1 cup of berries, handful of walnuts, 1/2 tbsp ground flax seed, 1/2 scoop of protein powder, dash of cinnamon and 1 scoop of All Bran Buds (I use my Protein scoop). 
• Lunch- A salad with a cup of mixed raw veggies, spring mix lettuce, 1/4 avocado, some canned beats, 4oz of grilled chicken breast, dash of garlic powder, couple drizzles of balsamic vinegar.
• Dinner- Another salad! It's so easy to make especially at night when i don't feel like cooking lol...Sometimes i have a smoothie for dinner because it is right after a workout so I my body need quick fuel. Blend 1/2 a banana, 1 cup of almond milk, 1 tbsp of peanut butter, 1 cup of spinach, dash of cinnamon and 1 scoop of protein powder.   
• Snacks- Some of my favourite snacks are 1 chocolate caramel rice cake with peanut butter, apple and hard boiled egg, a pear and handful of nuts, a protein shake made with almond milk/water, or veggies with hummus.

My meals are usually the same everyday. I don't usually get bored of the same meals because they taste so good to me, but if you are someone who can't eat the same thing everyday there are many healthy meals you can make!

Q. What keeps you motivated?

A. I know its hard to stay motivated but it's important to find something that does motivate you. For me eating healthy and exercising makes me feel good about myself and that feeling motivates me. Also I want to be an example for others and in the future for my kids as well (when i have them). sometimes the littlest things can motivate you like new gym clothes/gadgets, or picture of someone that inspires you.

Thanks so much for the questions! Keep them Coming!!!

Stephanie xo

Charming Charlie last minute gifts

If you are anything like me you are one of those people that usually wait until the last minute to shop for Christmas gifts! It's bad I know! I went into Charming Charlie the other day and was surprised at all the cute accessories they have! They literally have EVERYTHING for any woman and any age! It's a one stop shop for accessories and their prices are very reasonable. Check out their online store by clicking HERE

Happy shopping!

Stephanie xo

Ugly Christmas Sweater Party

Hello all!

I've wanted to have an ugly Christmas sweater party for the longest time and it finally happened! It was so much fun! Me and my best friend organized it. We played games and ate dinner! Perfect way to bring friends and family together and enjoy the spirit of Christmas!

Stephanie xo

Recovering from Eating Disorders over the Holidays

This season is about time of joy, family, gratitude and love. However the holiday season can be a challenging time of year when you are recovering from an eating disorder. The holidays involve parties and gatherings where food is usually present. I remember while recovering from an eating disorders I would get stressed out at the fact that food was involved. For those recovering it brings stress and triggers eating disorder behaviours. I did a little research to  help those who are recovering over the holidays and here is what I found!

Deep breaths: Whenever you start to feel anxious or overwhelmed take a moment to just relax yourself and breath. Deep breathing sends oxygen to your brain which re-energizes you and helps you to feel more calm and centered. I actually use to do this and it helped me a lot!

It's not always about food gatherings: You don’t have to say “yes” to every social event that you get invited too. It’s perfectly okay to take some time to yourself and enjoy the holidays by doing other activities. Instead of planning a party that revolves around food plan something active like going skating or skiing with a group of people!

Be grateful: When you find yourself worrying about food, try to remember the true spirit of the season and be grateful for the present moment. The holiday season is the perfect time to take a moment, pause, and reflect on the  non materialistic gifts you’ve been given and the people you have in your life. Gratitude is one of the best methods for reducing stress and increasing feelings of joy, pleasure and happiness.

Happy Holidays!

Stephanie xo

Life isn't Always Sunshine and Rainbows

Hey!!

I know its been a while since I have wrote or even been on here. Where have I been?! Well its a long story...

I was contemplating whether to write this post or to just keep it to myself. The last post I wrote was about me getting sick a week before my competition and wasn't able to compete. If you are wondering if I did end up competing, the answer is yes! Although I didn't do as well as I had hoped due to my body being completely exhausted and in result did not respond to peak weak like it should have. I still had a great experience and learned a lot about myself. So where have I been the past 2 months?  I guess this is where I get super personal so here its goes....

If you are reading this and you are a bikini competitor then you know first hands how hard post comp can be. You see yourself on comp day and think "I look amazing and I can so maintain this" but the reality is you CANT! Bikini competitors put their bodies through strict diets and a crazy amount of training. This is only meant to be performed for a short period of time, it is not a way of living long term. That being said after competition day I could already see myself falling into post comp. I prepared myself but it was tougher than I thought! I was scared to eat anything that was not on my extremely strict diet plan, the thought of simply eating an apple made me feel anxiety, Crazy right?!? How could I feel this way about eating something so healthy? Well as many of you may or may not know I've previously suffered from an eating disorder and unfortunetly I've recently fallen back into that. Eating disorders isn't talked about as much as it should. There are millions of women out there that suffer from eating disorders including young teens and in todays society its easy to fall into the eating disorder trap! I'm doing a lot better and although im still in the process of recovering I still have those random days where things aren't the greatest. I want to make this clear, I'm not sharing this because I want simpathy or attention im sharing this because I know what it feels like to struggle and to have a bad relationship with food. I want any women who is going through this or has a daughter or knows of anyone going through this to know that there is help out there and you/they are not alone!! A lot of people don't understand that eating disorders don't just magically appear and there is no one cause. There are a variety of factors that can trigger eating disorders, for me it was the end of a relationship combined with this fear of gaining weight after my fitness competition. A lot of those suffering from eating disorders are in denial but it is so important for those who are suffering to recognize they have a problem and to then find the triggers. Incase you are not familiar with eating disorders there are 3 types:

1. Anorexia which is also known as anorexia nervosa is when someone starves themselves because they are convinced they are overweight. For example if you are 10lbs (or even 5lbs) under your normal body weight and you are losing weight through not eating, you may be suffering from this type of eating disorder.

2. Bulimia or also known as bulimia nervosa is when someone consume large amounts of food in a short period of time and then clear their bodies of the extra calories by either vomiting, using laxatives or diuretics, taking enemas, or exercising obsessively. This one can be hard to detect because people with this disorder usually have a normal body weight, however it takes a huge toll on the body!

3. Binge eating disorder this is also characterized as compulsive overeating in which people consume huge amounts of food while feeling out of control and powerless to stop. This happens more than 3 times a month or more. This type of eating disorder can often be missed and not diagnosed because there are many people who overeat at times, but if someone is doing it often then that should be a sign. This is usually the first step that people with eating disorders go through and then leads to anorexia or bulimia.

I'm usually pretty private when it comes to my personal life BUT I think it's important to share and talk about this because a lot of people feel ashamed or embarrassed but the reality is so many women are suffering and we all need to pull together and help! If you have any questions please don't hesitate to contact me!! Shoot me an email and I will get back to you ASAP!

Have wonderful day Ladies
Stephanie XO

New Adidas

I got these from my lovely sister for my bday! I love them!! You can get them at Sport Chek or any Adidas store :)

Sweet Tooth Cure

Happy Friday!

For the last 17 weeks I can honestly say that I haven't had a single cheat that involves something sweet! I've had cheats don't get me wrong, but they have consisted of what i call "real" food like burgers, pad thai and sushi :) I have had cravings for something sweet and when I do a great alternative that helped me cure my craving was Quest Bars or Rice cake with all 1 tbsp. natural peanut butter and no sugar added jam! So if you have a sweet tooth but don't want the crazy amount of sugar or calories try either of these :)

 

Stephanie xo

Catching Up

Hey everyone!!!

So i know I've been really bad with posts lately, it's just been EXTREMELY crazy!! Although that's not really and excuse lol. Any who I hope everything is well with all of you! I am currently sitting at 3 weeks out!! Crazy right?!?! It has definitely been a experience. I've learnt sooooo much about myself through this whole prep. A friend told me when i first started prepping that i would learn a lot about myself but i didn't really believe it until now! My mind set has changed so much! I'm so happy how things have been going. Don't get me wrong i have my not so good days lol. This week consisted of those not so good days. I had a head cold Monday and Tuesday and then came down with a stomach but on Wednesday...NOT FUN! Right now is a crucial time because i need to be working out hard and eating all my meals! However i slept 13 hours last night and I'm feeling a lot better! Last week i designed my suit which was soooooooo much fun! Cant wait to see it all done! Well I'm off for some fasted cardio :)

Have a great day!

Stephanie xo

What is L-Arginine?

Hey Everyone,

So I recently introduced a new supplement for my bikini prep. It's called L-Arginine. Funny story...My co-worker thought I was taking illegal substances because she said the bottle "looks like its hard core stuff" ahahaha...Her face was priceless! Well just to set the record straight I am NOT taking any illegal substances. I'm all about natural, nothing illegal is entering this fit chicks body! Any who if you are wondering what this supplement does here are a few things that L-Arginine helps with from a fitness perspective: 

  

1.   promotes nitric oxide production, essential for optimal blood flow 
2.   increases natural growth hormone secretion   
3.   helps  increase  mass/strength/power 
4.   can reduce muscle and general fatigue, by clearing waste from tissues 

It has a lot of other health benefits. Click Here if you want to know more about it the health benefits :)

FSF
Stephanie xo

  

Inside Fitness Hot and Fit 2014

Hey all,

Sorry I have been MIA beastettes! I have been busy with "life" as we call it, getting used to having to post on a Blog, signing up for FaceBook (Monika Renata) and overwhelmed with the opportunity of being chosen as one of Inside Fitness Magazines top 100 Hot and Fit of 2014. I am still in shock and truly honoured to be chosen :D!!! As they say "hard work reaps great rewards!" #CanNotBelieveIt #HotAndFit100 #InsideFitnessMagazine

So last night, Stephanie and I dressed up and made our way downtown to the magazine launch party. We met so many professionals in the industry and hoped to take many pictures BUT we ended up taking one #selfie wearing these SUPER AMAZING glasses with the event sponsors name on it. #NeonSport #DancedOurBootiesOff

Check out our only picture from the event (top right). LOL! #GirlsJustWannaHaveFun

**Be sure to grab your copy of the magazine. It's on newsstands now!**

Stay Fit. Stay Strong. Stay Feminine.
Monika xo

HELP! Bikini Suit Design

Hey,

Well its that time...It's bikini suit design time! I'm 9 weeks out on Saturday so its time to start thinking of designing my suit! I am having a hard time deciding between 3 colors; Royal Blue, Green and Red?!?! I found the perfect design that I want for the suit (picture below) now I just need to make up my mind on the color. Please HELP!! What's your opinion?!

Have a great day!

Stephanie xo

Five things you may not know about me

Hey,

I was tagged on Instagram to list 5 things that some people may not know about me, so I thought I would share it with all of you :)

1. I was an elite gymnast and represented Canada around the world in competitions (I'm on YouTube if you search my name Stephanie Pacitto)

2. I have had surgery on my knee 3 times after dislocating it.

3. I have a phobia of needles!!! Like Really bad!

4. My favorite animal is dolphins...Why?? Well because I am terrified of sharks and sharks are scared of dolphins #winning :P

5. When I was a toddler I fell down the stairs with the help of my brother and my head went through the drywall!! I think its safe to say I've been accident prone since a little kid ahaha...

Well there you have it! If you don't know now you know :)

Have a great day!

Stephanie xo

No time?! No Excuses!

Hey!

"I don't have the time to workout and eat healthy" ...I hear this phrase on a daily basis. I get it you're busy, however don't think that everyone who is able to eat healthy and workout have all the time in the world. They are busy people as well! Take my Monday-Friday schedule for example:

• 4:30 am rise and shine
• 5am fasted cardio
• 6:30am train clients
• 8am-5pm work life
• 5pm-5:45pm stuck in traffic :(:(
• 6pm therapy A.K.A gym time!!
• 8pm prep meals for next day
• 8:30pm check emails and work on blog post for next day
• 9:30pm bedtime!!

So again please tell me how you don't have the time!  I didn't even list all the other mandatory things I have to do during the day like eat, shower, get dressed, make time for family and friends, the list goes on. My point is you need to want it bad enough and you need to make time! I'm a strong believer in the saying "where there is a will, there is a way".

 

Have a great Monday!
Stephanie xo

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