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