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Equipment Needed

  • some type of box or step to step on
  • kettlebell
  • light dumbbell

Weekly Wednesday Workout

In today’s workout, you will do 10 different movements. I tried uploading the video to follow me but it’s too long. I will keep trying.

  • 100 step-ups
  • 90 punches
  • 80 abs (4 sets of 20 different abs)
  • 70 kettlebell swings
  • 60 squats
  • 50 stutter steps or jumping jacks
  • 40 lunges
  • 30 lateral dumbbell raises
  • 20 abs
  • 1:00 plank

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Stay Strong & Be Inspired, Stacy

To all those mothers out there of children, stepchildren, grown adults, or fur babies….

HAPPY MOTHER’S DAY

It’s Mother’s Day weekend. Celebrate you, your mama, your grandmama, or that special friend that made a huge impact.

When we were younger, Gram loved making pies, and we loved eating them! My favorite was vanilla cream pie with a graham cracker crust. Although I don’t have Gram’s exact recipe, this one looks pretty close. I can’t wait to try it!

Stay Strong & Be Inspired, Stacy

Happy Cinco de Mayo!!

Equipment Needed

  • none

Weekly Wednesday Workout

In today’s workout, you will start with a buy-in of 20 jumping jacks. Then you will do 5 rounds of 5 reps of 5 exercises, which are push-ups, abs, sumo squats, up-downs, and squats. Then end with 21 jumping jacks. Hence 5/5/2021. If you want to do the workout along with me click here. If you just need the movements, click below.

Buy-In: 20 Jumping Jacks

5 Rounds of:

  • 5 push-ups
  • 5 abs
  • 5 sumo squats
  • 5 up-downs
  • 5 squats

Cash-Out: 21 Jumping Jacks

 How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Stay Strong & Be Inspired, Stacy

A few weeks ago, I had the wonderful pleasure of spending 10 days with my niece and nephew while my mom had some free time to go on vacation. I was excited to spend some time in Richmond, and of course, to spend some quality time with the kids.

My niece and nephew are the cutest little people. I love hearing their stories, watching them play together, and laugh. My nephew, who is the youngest, is always trying to do what his older sister can. He has absolutely no fear. So what she does, he wants to do. Although my niece is a little more hesitant she is always ready to swing from the monkey bars or climb high on the jungle gym. She loves being the big sister and showing him what to do. I hope they stay this close as they grow up.

Over the course of my visit, I took the kids to many different playgrounds. They showed me a few of their favorites, and I showed them a new one that they loved. They are little monkeys and climbed all over the obstacles, swings, and monkey bars. They love Ninja Warrior, and I feel like they themselves are little warriors!

We ate dinner as a family almost every night. It is then when we heard the kids’ stories of how their day went at school and what they did. They usually had something to say about school, their teacher, or a friend, and they loved telling their dad about their afternoon at the playground.

the kids climbing

It was a perfect vacation for me. It was a little sad not having Babcia there (what they called Gram). The kids loved their great-grandmother so much and loved helping her. Although they thought she was as slow as a turtle, they would always volunteer to take her hand and help her steady herself up the stairs and into the house. In earlier days, they loved going in and waking her up, too. “Babcia, it’s time to get up!” is what they would say. Then they would help make her eggs and a piece of toast. We would all have breakfast together, and they would try to persuade her to eat when she was just sitting there staring into space.

the kids with gramWe all missed Babcia and our traditions of waking her up, helping her into the house, and going to get ice cream. My nephew had great insight and just made my heart melt. We talked a little about Babcia, and he said “Did Babcia like dogs?”, I said, “Yes, she did.” He said then she must be up in Heaven playing with Phoenix. (Phoenix was his Pops dog that passed away a few years ago.) He said, “I bet mom is playing with Phoenix, too.” And, “I am glad they can all be together.” Oh, my sweet baby boy. How precious.

I am sure you all have nieces, nephews, sons, daughters, or cousins who say the most precious things at the right time. Or in some cases the most embarrassing thing at the wrong time! But these two kids have the biggest hearts and the sharpest minds. Through all the pain and loss that they have suffered, they have rebounded. They love each other and know they are loved by all around them. They seem to know that life is short and to not take it for granted. They love to laugh and have fun.

Although I want them to stay these ages forever, I am excited to see what is in store for them in the future. What will they become? What passion will they find? How can I influence them to be kind, loving human beings? I try not to stress or worry about the otherworldly influences on them or wonder if they will make the right decisions. For now, I will continue loving them and encouraging them to be strong and inspiring.

Stay Strong & Be Inspired, Stacy

 

Ingredients

One of my favorite snacks is nonfat Greek yogurt. The plain Greek yogurt itself is not very good, but if you had protein powder, flavored collagen, or honey to it, it makes it really quite delicious!

  • 3/4 cup nonfat plain Greek yogurt
  • 1 scoop flavored protein powder
  • 1 scoop powdered peanut butter
  • 1 tablespoon flaxseeds if they are not already in your protein powder
  • honey (optional) I used this at the beginning to get used to it. Now I don’t need it.

Stacy’s Suggestions and Preparation

  1. Put all ingredients into a bowl.
  2. Stir well to mix together.
  3. You could chill to make it more like ice cream too!
  4. Enjoy!

Stay Strong & Be Inspired, Stacy

Equipment Needed

  • step for calf raises
  • dumbbell if you want to add weight

Weekly Wednesday Workout

In today’s workout, you will do two rounds of 10 calf raises, 20 skaters, 30 curtsy lunges, 40 lunges, and 50 squats. If you want to do the workout along with me click here. If you just need the movements, click below.

5 Rounds of:

  • 10 calf raises
  • 20 skaters
  • 30 curtsy lunges
  • 40 lunges
  • 50 squats

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Stay Strong & Be Inspired, Stacy

After the weekend I had I am feeling more and more blessed. Jeff left a couple of weeks ago for a really long work trip. Before he left, he was sweet enough to ask if I was going to be ok. He knew I would be lonely without him, and he knew I would be thinking about Gram. He checked in on me all the time and encouraged me to ask my best friend to come down for the weekend. I feel so blessed to be married to this amazing man. He thinks of everything I need before I even realize that I need it.

blessed best friendsMy best friend came to visit, and we had the most amazing time. It took my mind off of Gram. We relaxed and enjoyed each other’s company. We talked about everything from our families, to our love lives to other friends. We laughed and celebrated Gram’s memory as well. We enjoyed our time at the pool and went downtown for dinner. After some drinks, we usually face-timed with my husband and had more laughs. I am not sure how he puts up with me but I am blessed that he does. He doesn’t get upset with me for being a fool and it makes me feel like the luckiest girl in the world. I hope someday you find your Prince, too.

I saw this Bob Marley quote on Facebook a few weeks ago. I loved it and wanted to share it with you. I believe it rings true for both intimate relationships and friendships. Support each other, lift each other up, don’t try to change each other. Love them for who they are.  Be blessed to know that person. It also made me think of my favorite Bob Marley song, Three Little Birds because everything is going to be alright.

“You may not be her first, her last, or her only.

She loved before she may love again.

But if she loves you now, what else matters?

She’s not perfect—you aren’t either,

and the two of you may never be perfect together

but if she can make you laugh, cause you to think twice,

and admit to being human and making mistakes,

hold onto her and give her the most you can.

She may not be thinking about you every second of the day,

but she will give you a part of her

that she knows you can break—her heart.

So don’t hurt her, don’t change her,

don’t analyze and don’t expect more than she can give.

Smile when she makes you happy, let her know when she makes you mad,

and miss her when she’s not there.

Love with your whole being when you receive love.

Because there are no perfect girls, but there will always be a girl who is perfect for you..”

Stay Strong & Be Inspired, Stacy

In three weeks we are heading to Cancun, Mexico with some friends. I am very excited. I have never been to Cancun, and I hear it is absolutely beautiful. One of my favorite blogs for traveling is The Blond Abroad.  I went to her site and found the top 10 things to do around Cancun. Her blog shows some amazing pictures of snorkeling and scuba diving. I am thinking Jeff and I will get a chance to practice our scuba skills that week. I am excited and terrified at the same time. I am hoping, just like with skiing, the more I do it, the better I will get.

Therefore, three weeks from today, I will be in a swimsuit on boats, at the pool, and at the swim-up bar. I want to feel good and confident in that bathing suit. I know most women think everyone else has a better body than they do, and we’d be happy if we had her body. But you know what? That girl with that body feels just like you do. For some reason, we are never satisfied with what we have.

So I have three weeks to get it together, to eat healthily, not cheat, and make good choices. Overall, Jeff and I eat pretty well as you read in “Eat Better and Move Better”, and we try to have lean protein, healthy fat, and the right carb at every meal (either a “high energy carb” after a workout or a “low energy” later in the day) as we learned from the owner of our gym in Pennsylvania. Of course, life happens and we aren’t as strict as we should be.  It’s time to get strict with my nutrition and consistent with my workouts. Today instead of a recipe, I am sharing a sample “day in the life” of Stacy. This is how we try to eat 90% of the time. When big events are coming up we tighten up a bit…less ice cream, less cheese, less alcohol.  I hope this helps and gives you a better idea how you could incorporate this lifestyle.

Stacy’s Suggestions for Eating Better

We go to the gym in the morning, therefore, most of our caloric intake is over by 11 am. This lifestyle can be a little bit complicated until you truly understand it. And even then there is always more to learn. If you want to work on your fitness and nutrition, I suggest Bill Lawrence’s Personal Fitness in Pennsylvania. He may work with you virtually as well. (Make sure you tell him I referred you :)) Here is the list of what I eat almost every day.

  1. Pre and Post Workout– 1 scoop BLN Recovery Protein and 1 scoop of Vital Proteins Collagen Peptides before and after my workout.
  2. First Breakfast (about an hour after finishing a workout) 1 egg, 3 egg whites, 1/2-1 cup spinach, scrambled, and Ezekiel toast (a tiny bit of avocado butter or almond butter). The egg yolk is your healthy fat but you can add a little flaxseed to your eggs if you want more. You can also add lots of other veggies here to your scramble. You can also make an egg sandwich or have over easy and skip the veggies. Lots of options with eggs.
  3. Second Breakfast (about an hour after your first breakfast)– 3/4 cup of granola cereal (Ezekiel is the best but harder to find. We use Kashi or Cascadian Farms. We try to find the one with the least amount of added sugars), 1 cup berries (I like blueberries, raspberries, and strawberries), 1 cup unsweetened almond milk (we add 1 scoop of BLN Complete which is vanilla protein powder to it for our protein. If you use another protein, just add a tablespoon of flaxseed as well). If you don’t want to use protein powder you can add homemade turkey or chicken sausage for your protein.
  4. Lunch- salad with lots of veggies and a lean protein (canned tuna, canned chicken, 1 cup of shrimp, or serving of chicken or fish), and homemade dressing.
  5. Snack 1/2- 1 cup of low-fat cottage cheese, flaxseed, and grape tomatoes (if you like fruit then put fruit in your cottage cheese 1/2-1 cup).
  6. Dinner lean protein of your choice (I have been doing fish all week seasoned with spray EVOO and Nature Seasons), your choice of veggies (broccoli, cauliflower, brussel sprouts, asparagus, or cabbage)
  7. Snack– 3/4 cup non-fat, plain, Greek yogurt with one scoop of vanilla BLN Complete Protein. Since you are going to bed soon you don’t really need a carb here. BLN has flaxseed in it but if you don’t use it, add a 1/2- 1 tablespoon. I use the protein powder for extra protein as well as to flavor the disgusting plain Greek yogurt 🙂 You can also use powdered peanut butter for flavor, or a little bit of honey and cinnamon. There are a lot of different flavors of protein powder or collagen that you could add to the yogurt to make it taste pretty delicious!

Generally, this is the plan we try to follow throughout the year. However, sticking to it and not cheating is what I plan to do for the next three weeks until we are off to Cancun!  Try to incorporate some kind of physical activity each day whether it’s going for a walk, doing one of the Weekly Wednesday Workouts, or something else you enjoy. I have been doing CrossFit six days a week which includes an active recovery day to give my body two days of “rest”. I also have been doing 8-minute abs and Romwod every day. Try to drink plenty of water and if you drink “pop”, try to give it up or limit it to a day or two a week. I have been trying to drink 50-60 ounces of water a day and only one cup of coffee with Quest liquid protein as creamer. I hope this helps. If you want other ideas for meals or a sample meal plan based on your preferences and needs, just let me know.

Stay Strong & Be Inspired, Stacy

Equipment Needed

  • light dumbbells or
  • a band or
  • water bottles

Weekly Wednesday Workout

In today’s workout, you will do three rounds of: 30 jumping jacks, 20 punches, 10 bicep curls, 30 jumping jacks, 20 arm circles, and 10 shoulder to overhead. This workout will take you about 10-12 minutes. Follow me here to work out together.

3 Rounds of:

  • 30 jumping jacks
  • 20 punches
  • 10 bicep curls
  • 30 jumping jacks
  • 20 arm circles
  • 10 shoulder to overhead

How to Do the Moves

For the video of movements, click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Stay Strong & Be Inspired, Stacy

I was raised Catholic. I went to Sunday School and CCD until I was confirmed in the 11th grade. I continued going to church with my family on Saturday nights and even on weekends through most of my college days.

church stacy and gram confirmationBeing Catholic was part of me. My grandparents were in the choir and very involved in the church. They sang for many weddings, holidays, and funerals. My parents were of the belief system that if we missed church and something “bad” happened it was because we missed church. I believed that for a while as well.

The most significant thing I learned about being Catholic was the Golden Rule, “Do Unto Others as You Would Have them Do Unto You.” I feel this is a very important rule to remember throughout life. Putting yourself in other people’s shoes is one way to feel compassion for others. Treat a situation like you would want to be treated if that person was you.

Once I moved to Richmond I didn’t go as often as I should. When I was in church, I was thinking of 100 different things I had to do or places I wanted to be. Church didn’t hold my attention. Plus, it was the same thing over and over. I could pretty much repeat it in my sleep 🙂

There was one small Catholic church in Richmond that I did enjoy. It seemed to be more like a Southern Baptist church because people were loud and happy and cheerful. The choir was amazing and the songs were upbeat. It was very different than the traditional Catholic Churches I had been to. Because there was a shortage of priests, Sister Cora did the service, which I thought was amazing as well. I actually enjoyed going to church and felt fulfilled.

A few years later, I was kind of lost. I wasn’t going to church. I had been through a divorce. I was a 31-year-old woman but acting like a 21-year-old with no cares in the world. A few people mentioned a church to me that they really enjoyed, but I never went. It was non-denominational, and I just wasn’t really sure. Until one morning, I woke up, late, hungover, and discovered my wallet was missing.

I decided it was time for a change. I decided to try this new church that everyone was raving about. I went to Commonwealth Chapel the next week and fell in love. Everyone was so nice. I felt welcomed, the music was incredible, and they served coffee! I left church feeling really good. I listened to Pastor Brandon’s message and the words of the music without thinking of where I needed to be the rest of the day. It ended up being really emotional for me, which again, was very different than the traditional Catholic Church.

inside church with music and arms raised

After a few weeks, I was asked to join a Bible study group. I had never been to one, and even though I had gone to church my whole life, I didn’t know much about the Bible. But because I am a Yes, Woman, I said yes. The group was great. It was a wonderful mix of young adults. We talked about the sermon that week or a chapter in the Bible. Then we would just chat about life, socialize, and pray for each other. Throughout the week, we would check up on each other and sometimes do things after church or on another day of the week. I felt really happy and excited to be a part of such a wonderful, kind group of people. At that time, my Dad was fighting cancer and was nearing the end. We prayed for him as a group, and I thought for sure a miracle would happen because of the strong beliefs of this group of people, but in the end, we lost him.

After a few years, people started leaving the church. All of my friends were going in different directions. I tried a few other churches but nothing felt right. Then it was 2015, and I was off to Thailand.

Once I returned and started living with Gram in my hometown, we went to church for a while but then they changed the time, and it was too early for Gram. I went with friends to a few more churches around my hometown but again nothing felt right. My husband and I have tried a few different churches over the years as well but we haven’t found one that we have loved. We don’t believe in going to church just to go. We want to feel fulfilled, blessed, and happy after attending a service. And we know it can be that way so we will keep searching.

As you know, I have been feeling Lost Without Gram. I don’t know what my purpose is. I don’t know what is next. I am not sure who I am anymore or why I am here. I have turned to traveling and being comfortably numb. I have tried to not think about anything.

gram and stacy NYEUntil this past weekend, when I was home. Alone. It was the first time since Gram passed. As soon as I dropped my husband off at the airport, I was in tears. I don’t know why. I guess I just needed a good cry. I had such a mix of feelings. I felt guilty for putting Gram in the home. I felt sad for not taking her out when she broke her hip. I felt joy that she lived such a long, wonderful life. I felt happy that so many people got to meet and know her. I felt envious that she lived such a long and beautiful life. I felt relief that she was no longer in pain. I felt blessed that I was able to spend five wonderful years with her. And I felt lost because I wanted her here. I want to see her sweet face and hear her cute laugh.

The next day, I was home alone and listening to music. Two songs came on that reminded me of church, “Watch Over You” and “One Thing Remains.” You may not be into Christian music but please take a quick listen to these two songs. I feel they are really powerful, no matter what you believe, and I think you can relate to it as a parent or a child as well.

I thought maybe I should go back to church. It seemed to help before. I turned to Ecosia (similar to Google but they plant trees for each search!). I found the First Assembly of God Church. Something different from my Catholic upbringing but after perusing the website I was intrigued. I went to the Women’s Ministries page and listened to a video called “Help for Hurting Women: Identity Crisis”. It really hit home. These two prayers really helped me. Again, I apologize if the church thing isn’t for you, but I feel like they are pretty powerful words. I intend to repeat them when I am feeling down. I hope they help you, too.

Dear Heavenly Father,

I need you. I need you to guide my life. I need you to save me. Please forgive me for every way that I have not honored you with my life. Jesus, come into my heart and make me to be the woman that you designed for me to be. Jesus, change in me whatever needs to be changed. And I will trust you all the days of my life with all of my heart. In Jesus’ name. Amen.

-Linda Dorcey

I am an awesome spirit being of magnificent worth as a person. I am deeply loved by God. I am fully pleasing to God. I am totally accepted by God. I am absolutely complete in Christ. And when my person is expressed through my performance, the reflection is dynamically unique. There has never been another like me in the history of mankind nor will there ever be. I am an original. One of a kind. Really somebody. And so are you.

-Linda Dorcey’s Pastor friend

So in the end, I believe there is something greater than us, and I need to believe that one day I will get to see all of my lost loved ones again. I honestly can’t wait for the reunion. I don’t know what my purpose on Earth is, at this time, but I have faith that God needs me here for some reason and a plan will be revealed eventually. For some reason Gram’s purpose on this Earth was complete, and she was needed in Heaven. One day we will know. Until then, don’t be afraid to take chances. Don’t be afraid to go to a new church or try a new activity. Life is too short. Get out there, be brave, be strong, and LIVE!

Stay Strong & Be Inspired, Stacy