FEAR....

Wednesday, August 31, 2011 Stacey Baker 0 Comments

"There is no courage without fear."
   -Eddie Rickenbacker, WW1 Fighter Ace
One thing I have learned for myself,
 the only emotion stronger than fear is regret. 
So go ahead...go for it! 
You will be amazed where your COURAGE will take you!

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9 TRUTHS ABOUT TRAINING you may or may not want to hear...

Tuesday, August 30, 2011 Stacey Baker 1 Comments

Truth #1  Women with calves, or no visible calves cannot build really impressive diamond shape calves.  They can improve greatly, but a huge amount of change is unlikely.
Truth #2  Clinically obese women who have been obese for several years or more will not be able to lower their body weight to the standard shown by todays female athletes in just a few months.  It takes a never-say-die commitment over time.
Truth #3  You cannot build showy abs (abs that have clearly defined rows of chunky muscle) by performing a truckload of abs ezcercises.  Excercise, especially cardio is good, but to get abs that show you need to eat clean.  NO junk food.  If you try and get abs from excercise alone, you are doomed to fail.
Truth #4  Bust size does not increase with excercise.  Regular workouts at the box will build the surrounding pectorial muscles, but the bureast themselves are not changed with excercise.  They will decrease because they are made up mostly of fatty tissue.  Sorry Girls!
Truth #5  Women who lift weights will not look like men.  Push ups, pull ups, olympic lifting will all give a woman a firm and shapely body.  The females that are masculine and look like men are using steroids.
Truth #6  Waist size is governed by the width of your rib cage and hip bones.  Even if you remove all the fat from your mid section you will not obtain a wasp like waist if your sketal stucture dictates otherwise.  You can improve your abs, however, with a healthy comination of excercise and diet.
Truth #7  The concept of extreme extra cardio is used to get the 'toned' look only has a smidgen of truth to it.  Big changes are made by changes to your nutritional intake...not excercise.
Truth #8  The overweight, pear-shaped woman sho desires to make big advances in her physique must do excercises that incorporate both cardio and weight training....like Crossfit.   To excercise only with cardio will merely reduce overall body weight.  You will end up will a smaller version nof a pear-shaped body.  Crossfit consists of both cardio and some form of weight training...this is what will do your body reshaping.
Truth #9  Only Crossfit will get you lean.  No.  But I do believe it is the safest, most functional, best use of time.  I used to spend an hour a day doing cardio and then another hour lifting weights.  I now spend approximately 30 min and I am stronger, morefit than I have ever been.
There you go...I've given it to you straight.  Remeber only a few of us are totally happy with the cards we've been dealt by mother nature.  Ask any woman what they hate about there body and you'll get a whirlwind of complaints...but we all have to do the best with what we have.
I don't want you to get the wrong idea.  Just because you may not be able to build a world class physique doesn't mean you can't make earth shattering changes.  With the right diet and consistent workouts, you can move mountains! 
I'm no icon, not even a teeny bit famous, but I have learned that I can change my body to be the best I can be. 
TRAIN HARD - EAT CLEAN

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My Weekend

Sunday, August 28, 2011 Stacey Baker 0 Comments


Spent a great weekend with my husband Glenn in Moab, Ut.
Did lots of four-wheeling, hiking up the Amasa Back trail,
swimming , relaxing in the hot tub, eating while listening to a live
band play, NO KIDS....AWESOME!

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Stacey's Diet tips:

Wednesday, August 24, 2011 Stacey Baker 1 Comments

RULE NUMBER.....
1.  Don't take these diet tips too seriously, they are just for fun.  Success comes when you can look beyond
food and look down at your feet.
2.  Always stand sideways for photographs, it's very slimming.
3.  Always stand to a person fatter than you whenever possible.
4.  Always eat in private.  If people never see you eat, they will believe you when you say you have a thyroid problem.
5.  Convince your friends into thinking how good you are looking;  study and memorize your most flattering pose in a mirror.  So when anyone sees you, you strike the pose.  Omly problem is you have to maintain it until they leave.
6.Ladies, cross your legs at the ankles.  Your thighs and calves look so much slimmer.
7.  Get a tan.  Brown fat looks better than white fat.
8.  Inside Stacey lives a skinny girl trying to get out.  But I can usually shut her up with a chocolate chip cookie.
9.  Regular daily laughs = at least one crossfit WOD. No, really!
10.  Never go back for seconds......get it all the first time!
MAN...it feels good to sit back a just laugh at myself.
Sometimes I have to quit taking life so seriously. 
 So lighten up! 
And we'll start again tomorrow.

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COURAGE

Monday, August 22, 2011 Stacey Baker 0 Comments

"Courage is very important.
Like a muscle it is strengthened by use."
-Ruth Gordon

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GRACE...by the female athletes at Iota

Sunday, August 21, 2011 Stacey Baker 0 Comments

Grace.... you better hold on to your knickers beacuse the women of CrossFit Iota are unstoppable!
6 women got new PR's on "Grace".   30 Clean and Jerks 95#
Brandi ....2:58  (Still our top female....ROCKSTAR!!!)
Missy...5:00 (knocked 2 min off previous time.  woot woot!)
Nancy...5:30  ( 1/2 a minute faster thanlast time...Yipee!)
Daeci...5:57  (first time..Nice!)
Mindy...7:57  (first time...You rock!)
Camille...9:45  (first time...the bar weighs almost as much as she does....you go girl!)
WAY TO GO LADIES...YOU ARE ALL AMAZING ATHLETES!
Ihave a shout-out to all the women who have consistenely increased their Grace weight...on their way to RX-ing Grace.  Keep up all you hard work.  You are Strong and Beautiful women!  And I commend you on all your hard work and dedication!

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Athlete Profile – Charri Hugo

Saturday, August 20, 2011 Stacey Baker 0 Comments

 

Posted on August 20, 2011 by Paul @ CrossFit IoTA
Tell us about yourself…. I am married to Robert Hugo and have two great boys ages 13 and 11. We have lived in Richmond UT for about 13 years.
What is your day job? I work at Birch Creek Elementary School as a behavior aide.
How were you introduced to CrossFit? My sister, Kristi Berryhill was always talking about this great new excersise class that she was going to. She kept telling me that I had to try it. I was scared to try it because she was always so sore but I tried it once and was hooked!
What is your favorite WOD or Lift? I’m just excited that I can do the workouts and live! I may not be standing and the end but at least I’m still breathing. (I think)
What is your favorite skill/movement that you have learned at CrossFit IoTA? Pretty much anything. I never thought that I would be able to do most of the things that we do every day.
How has CrossFit changed your life? My family has a history of diabeties and I’m borderline diabetic so CrossFit has helped me be to more healthy. I knew I needed to do someting drastic and CrossFit was just the thing! Paul has helped me learn to eat better and how to be a healthier person all around. I knew after the first day I attended that this was something like I had never experienced before.
What keeps you motivated and coming back for more? I love the people at Crossfit! It does not matter what time of the day that you attend the comaraderie is there. Failure is not an option!
What’s something you know now that you wish someone would have said to you when you started CrossFit? This will be the biggest love/hate relationship that you have ever had in your life!
One word to describe me would be… Dependable
I have always wanted…Travel around the world or to do a pull up. I think traveling around the world may happen first.
Outside of the gym, I like to… Spend time with my family, travel, and read a good book.
Three things you would always find in my fridge… Salsa, eggs, and cheese.
Something nobody knows about me or would be surprised to know about me… I can’t do box jumps on a box! It has to be a stack of round weights. Some might say that it is in my head but I think it is a totally rational idea. With round weights there is not as big of an edge to catch your toes on.
Song(s) that gets me pumped up for a workout… Anything upbeat and fast. I really like the 80′s rock songs!
The last thing I ate was… Freshly picked raspberries.
My proudest accomplishment is… My children.
My favorite workout partner(s)… Like I said before, it really does not matter who you work out with there at the box no one lets anyone fail! I love working out with my sister Kristi Beryhill, my nephew Geoffrey Berryhill, or my kids Colton and Tanner. Colton and Tanner have be doing Crossfit with me for the summer and at first they thought they may die but they have loved it! They just started football and are amazed at how much better conditioning is going! They hate conditioning every year but this year they are thinking that it is much easier due to their crossfit training. I think that crossfit is amazing but it would not be amazing without the best trainer ever! Thank you to Paul and everyone else for helping all of us have a better quality of life because we are all healthier.

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Going Out for Dinner?

Thursday, August 18, 2011 Stacey Baker 0 Comments

Don't trust healthy-sounding menu descriptions,
Learn how to recognize a restaurant fat loss winner
 from a calorie time bomb with these tips ...
When you sit down for a meal at a restaurant, there are a few cardinal rules you should follow.  For starters; Just say NO...to the bread basket. begin your meal with a green salad sans toppings, always check for nutritional value label.

But even though you start in the right direction, one look at the mouth-watering adjectives on the menus pages may cause even the most resolved dieter to sign up for the fatty special of the day.  Use the 4 basic rules to fight the restaurant diet killers.

1. Quit looking at the pictures.  Did you know the meals in the menu pictures are usually the worst for you?  That's right, the overload of toppings and oily sheen are meant to speak directly to your growling tummy.
          (TIP: Focus on healthy staples, whether or not it comes in a 5x7.)
2.  Never waste food.  Say what?  You heard me right.  No one is asking you to lick your plate clean....but I do suggest splitting you meal with someone.  Not only will it save money but it will save some calories too!
          (TIP:  Immediately box half your food for lunch tomorrow- better yet, share with your hubby!)
3.  Don't be afraid to modify.  As the customer is is completely fine to ask to have each dish changed to suit your needs.  "Dry whole wheat instead of butted white? No problem!" "Dressing on the side...Sure!"
          (TIP:  If your plate comes to you without the changes you requested, don't be a wallflower; politely point it out to your server who will likely be more than happy to make it right.)
4.  Be careful of wolves' in sheep's clothing.  So even though you order and egg white omelet, request little or no oil be used on the pan.  Grilled chicken is always safe...right? Find out if any calorie-rich toppings have been slathered on before it gets BBQ'd.
          (TIP:  Being upfront about how your meal is prepared will go a long way in preventing any unnecessary fat from being added to your meal.)

Bon Appetit!

Based on Article by Rachel Crocker

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Yikes!!!!!!!!!!!!!

Tuesday, August 16, 2011 Stacey Baker 0 Comments



Do one thing that scares you!"

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Turkey Wraps

Monday, August 15, 2011 Stacey Baker 0 Comments

Serves 4
16 oz turkey breast sliced
4 whole wheat tortillas
2 small tomatoes, cut into 8 slices
1 med cucumber sliced
4 leaves romaine or mixed greens
1 avocado, pit and skin removed
2 tsp. sesame oil
1 tsp smoked paprika
4 tbsp reduced-fat sour cream
Juice from a lemon
1. In blender, puree avocado, sesame oil, paprika, sour cream and lemon juice. Add a splash of water if needed for better blending.
2. Heat tortillas on grill to soften. Place turkey on tortilla, top with half of puree and then add tomato, cucumber and lettuce.
Nutrition facts (per serving): calories 324, 38g protein, 20g carbs, 10g fat, 5g sugar

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THE 10 COMMANDMENTS

Sunday, August 14, 2011 Stacey Baker 0 Comments

...for a lean and healthy body

>>1  Believe in yourself. (you can do this, you deserve it!)
>>2  Write down your goals.
>>3  Set new goals every six weeks. (this gives you enough time to see what is or isn't working.)
>>4  Place a calander on your fridge.  Mark when you workout with a forward slash and mark when you eat clean with a back slash.  So if you have alot alot of X's...it's been a good week! (if not...you know exactly what you need to do better!)
>>5  Place a picture of how your currently look somewhere that you will see it everyday.   (I know ladies...that's a tough one but I promise it is your best motivator.  In fact I keep my "fat" picture in my nightstand. Lol!.)
>>6  Take pictures of yourself every four weeks and place then next to your before picture.  (the scale doesn't always show you all your hard work.)
>>7  Write down the reasons why you are making these changes
>>8  Keep your house free from the foods that are your biggest weakness.  
>>9  Remember to prepare your snacks in advance.  (I tend to lose my willpower when I have to search for something to eat.)
>>10  Remember, only you can control what goes in your mouth.  Food does not control you.

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COURAGE

Tuesday, August 09, 2011 Stacey Baker 0 Comments

 
my body said quit,
my mind said let go,
but my courage said HOLD on.
Never fight with courage- COURAGE always wins
by RX STAR
 
 

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BRILLIANT AT THE BASICS

Monday, August 08, 2011 Stacey Baker 1 Comments


When Vince Lombardi took over the Green Bay Packers, one of the first questions the press asked him was, "What are you going to turn this team around?"  His reply happens to be my favorite story of all time.  Pardon the para-phrasing... Lombardi's response was:  "We aren't changing anything.   But we will become brilliant at the basics.  We will be so good that they may know whats coming but won't be able to stop us."   That being said, in nine seasons his Green Bay Packers won five NFL Championships and two Super Bowls.

I think this applies to the way people diet.  We get so caught up in whats new, what's cutting edge,  the new excercises, new supplements that we forget what makes the biggest difference.  Being brilliant at the basics.  What are the basics?
1.  Protein, carbs and fat at each meal
2.  Eat 3 meals and two snacks
3.  Eat every 3-4 hours
4.  Drink plenty of water
Once you master the basics, you will be able to tighten up your plan and tweak it
 to give you the
svelt...strong and healthy body you deserve. 

1 comments :

Craving Killing Peanutbutter Cookies

Monday, August 08, 2011 Stacey Baker 0 Comments

 

 
 
1 large egg

1 1/2 cup natural peanut butter

1 1/2 scoop vanilla or chocolate Protein powder

1/2 cup sucanat (or brown sugar)

1/2 cup oatmeal

1/2 cup almond meal

1 tsp baking soda

1/2 tsp vanilla extract



1. Pre-heat oven to 350

2. In large bowl, lightly beat egg. Add

remaining ingredients and mix well.

3. Form little balls and place on lightly greased or lined baking sheet.

4. Bake for 12 min. Balls will puff up and lightly brown. Cool for a few minutes before eating.

*if you are using sweetened protein powder, cut back the sucanat to 1/3 cup.

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Friday, August 05, 2011 Stacey Baker 0 Comments

Don't Be Afraid To Go Out On A Limb...

That's Where The Fruit Is.
                                                   -H. Jackson Brown

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Life Is Short

Thursday, August 04, 2011 Stacey Baker 0 Comments

Saw this on  a friends post....thought I'd pass it along...


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Tips to STOP the cravings BEFORE they start

Monday, August 01, 2011 Stacey Baker 0 Comments

1  .STAY FUELED.  Keep your blood sugar levels steady by eating five to six times a day.  And if the sweet craving does hit you, you'll be amazed at what an apple with natural peanut butter can do.
2.  EAT GOOD CARBS.  Skip the white bread, rice and pasta.  For a treat that's good for you, try a handful of raww veggies with a roasted red pepper hummus.
3.  MANAGE STRESS.  We've all been there.  Atough day at work, too much on your plate (haha, I love a good pun).  Avoid turning to junk food a a coping mechanism.  A crossfit class or a good brisk walk will do wonders for your physical and mental health both.
4. SPOTTHE TRIGGERS.  Got a bad case of the blues?  Super Tired?  Bored?  Mad at your man?  Cramps and period induced mood swings?  These and more can all trigger a run to 7-Eleven.  Sure, you may feel better, for about a minute, but you can be assured that the crash will follow.  Not to mention the self-defeating lecture you will give yourself.
5.  RETRAIN YOUR BRAIN.  It's easy to pick up bad habits, especially when they start at a young age.  Twenty years(or in my case 40+) of dessert after dinner can be tough to drop.  But it can be done.  The good news is that new habits don't take long to adopt.

BE STRONG  *  BE HEALTHY  *  BE AMAZING  *  BE THE BEST YOU

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Balsamic Glazed Chicken

Monday, August 01, 2011 Stacey Baker 0 Comments



Olive oil cooking spray
12 oz. chicken breast
ground pepper, to taste
1 tsp minced garlic
3 tbsp balsamic vinegar
1 tbsp honey
1/4 chicken broth
fresh pasrsley
1. Heat oil on med-hi heat. Add chicken tenders and season with salt and pepper. Cook, turning pieces halfway through, until cooked, about 5-7 min. Remove chiken from man and set aside.
2. Reduce heat to low-med, add garlic and saute. Then add vinegar, honey and chicken broth. Simmer, scraping the bottom of the pan for 1 min.
3. Retun chicken to pan. Mix all the ingredients together and heat through. Garnish with parsleyand serve.
Ready in 20 mn. Makes 4 servings.

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