And so we begin...

This past weekend my ladies had their official weigh-in and the dreaded 'before photos' taken.

Over the next few months we will all take this trip together as they discover who they are, what they are made of, what they are able to do, and simply, how incredible they are. You will follow along with us as we discover countless ways to get and stay in incredible shape using everything around us, and release the myths that eating healthy is expensive and that cooking is too complicated.  

Each woman was purposely chosen because each is in a different stage of life and has her own story. I’m an avid believer that girls are genetically better and that we have incredible powers. Our bodies can sustain another life inside, we are designed to teach and nurture and support, and by coming together we DO become stronger. So we'll test this mantra. Though the ladies do have me one-on-one, on the weekend we all come together to help each other, support each other, and to push each other through whatever struggles may be arising.

They will document the whole process and I will post their words and videos here and on my Facebook page, www.facebook.com/naturalrhythmfitness. You'll get to hear what they're feeling, thinking, not looking forward to, pushed through, and succeeded at. (Make sure you LIKE us on Facebook to watch this unfold) 

Allow me  to introduce you to Danni. This is her story, in her own words...

---

Today is Saturday June 23, and what should be an amazing day for me has turned into an epic meltdown.  If the wakeup call of losing the weight was not apparent before, it was very apparent today.  It reinforces why I wanted to be a part of Candace's training program.  When I first applied to the program it was because I wanted to be fit and have a different relationship with my body.  At 50 years of age, a new grandmother, ex athlete, and going through menopause, I want to start the next chapter of my life healthy and whole.  I knew that I had gained a few pounds over the years, but nothing to the extent of what triggered a huge melt down this past Saturday.  This was the first time I've ever felt shameful for my weight.  

The story begins like this.  I've worked really hard for the last four months to produce a short film that received a spot in the Los Angeles Film festival, a major accomplishment for anyone in the film industry and a chance to connect with other filmmakers.  My director called the night before to inquire on what I would wear to the premier of our film.  I told her that I was sure that I had something in my closet I could wear and I wasn't worried.  Not long after that call the festival directors sent an email stating we should dress for the red carpet, as we would be walking it.

Saturday morning I wake up, happy and proud that my hard work will now be shared with others.  My friend Kathryn calls and wants some company at brunch.  I oblige thinking I have plenty of time to get ready.  I mean after all, the festivities don't begin until 6:30.  I'll leave the house at 5:30 to get there on time.  Kathryn and I have breakfast and discuss my excitement for the film and the evening yet to come.  She tells me to relish in the moment and how happy she is for me.  We discuss what I'll wear and I tell her the same thing I've stated all along, that I have something in my closet that I can wear.  We part ways with hugs and good lucks from Kathryn.  Here begins the time line of the meltdown of all ages.

---

1:00 PM I jump in the shower and wash my hair still feeling fantastic and looking forward to the evening’s events.  I get out of the shower, blow dry my hair and begin to really think about what I'm going to wear to the premier of our film.  I turn on my flat iron and head to my closet to pick out my outfit for the evening.

2:30 PM I'm combing through my closet and pull out my favorite black dress and a pair of heels.  I find the perfect pair of earrings and a simple necklace and head back to the bathroom to flat iron my hair. While looking in the mirror I begin to notice that my stomach is not as flat as I would like it to be for the dress I chose.  I immediately look for the Spanx to wear under the dress and lay that alongside my dress and shoes.  I finish flat ironing my hair and decide to do my makeup, paint my nails and have all of that done before getting dressed. 

3:30 PM I call my niece to wish her a happy 6th birthday.   My sister jumps on the phone to wish me good luck and to send her a picture of me on the red carpet.  We giggle like school girls and talk about the excitement of seeing my film on the big screen.  That call is followed up with calls from my daughter and parents who are all excited and proud for me.  I look at the time and let them know I have to get ready and I'll call them later.

4:00 PM I put on my Spanx and look in the mirror to see how it's shaping my figure.  I see that the bulge is diminished but not completely flat.  Small panic, but since I'm wearing black it shouldn't be that bad.  I head over to my bed and grab the dress to put on.  I step into this amazing dress, again my favorite, and it won't come past my hips.  This can't be right!!  I slip the dress back down and look at the dress like there's something wrong with it because it couldn't be me.  I mean this has been my go to dress forever and for it not to fit, it had to be the dress.  I check the tag and it's a size 10 so it has to fit because that's my size, so what's the problem?  I step back into the dress with the same results only this time I'm trying to shimmy it past my hips.  It's a no go and I realize that the last time I wore this dress, or any dress for that matter, was almost two years ago.  I sigh with disbelief but think that if I can't get it on by stepping into it, I can just pull it over my head and get it on that way.  I begin pulling the dress over my head and now the top section is failing me as well.  I'm flailing, twirling, tugging and pulling to get this dress over my head.  I get it over and it doesn't fit.  OMG it doesn't fit, it doesn't fit, it doesn't fit!!!!!!.  This is the beginning of the melt down.  I struggle to get the dress off and begin yanking other things of their hangers to try on and get dressed for this event.  Dress after dress, skirt after skirt, top after top nothing is fitting.  How could this be, how could I have a closet full of beautiful clothes and nothing fits.

5:00 PM I'm sitting in the middle of the floor surrounded by almost my entire closet.  Tears streaming down my face I begin to think of excuses to tell everyone on why I can't make the event.  My spirits are low and I feel failure and defeat.   What if I just defy the rules and wear a nice pair of jeans and a cute top?  What cute top?  You just tried them all on!!!  Back to the closet pulling at things, trying on, nothing fits.  I'm losing time and I have to figure it out.  Am I going? Am I bailing?  What do I say to everyone if I don't attend?  I think about running to the store and buying something new, but now I know nothing fits and I don't have the time to meltdown in the store as well.  Plus I'm unemployed with no money to spend on an outfit that I won't be happy with.  Back to the closet and there's a purple dress that's left.  It's a simple dress with a flared A-Line swing to it with a small belt.  I slip that on over the Spanx and immediately I feel like Barney.  I try and belt it and it looks worse.  I take the belt off and decide to dress it up with jewelry.  I'm not happy but I have to keep moving forward as if I love it.  I've ruined my makeup from crying, so I wash my face and start over.  I begin to notice every flaw on my body.  My neck is thick, my arms are big, my face looks bloated, and I feel huge.  I can't believe I've let myself go to the point that I have nothing to wear that makes me feel special for this occasion.   My sadness is overwhelming.

6:10 PM I notice the time and I'm officially going to be late.  Maybe I should just call and say I'm sick.  There's a voice in my head that says to just get to the car and get in.  I follow the voice and I'm driving and thinking about how bad I feel and look.  This is supposed to be a time of joy and happiness but it is marred by weight and the appearance of that weight.  I mean, I knew that I had gained a few pounds but not to the tune of not being able to wear any of my beautiful clothes. I'm consumed with the thoughts of ‘how did this happen’ and ‘when did this happen’ but, no need to go through the whys or the hows right now. . .  I'm already low.

6:45 PM I’m late but maybe this will work in my favor since I was supposed to be on the red carpet at 6:30PM.  I park the car and begin to fidget with my dress while walking to the check in for all filmmakers.  I see a few people I know and I am so uncomfortable standing with them.  I'm tugging, pulling, and trying to suck in my gut.  What are they thinking? Do they also see the weight gain? Are they being kind in telling me how great I look?  I missed pieces of conversation because I was so consumed with my own inner turmoil.  I've never felt shame for my body before and the feeling is devastating. 

7:00 PM I’m walking to the theater when a hand grabs me.  It's Jane, one of the festival directors and she's guiding me to the red carpet.  I tell her that we are late and we should just head to the theater.  She tells me I'm crazy and this is my moment to shine.  Rachel, the director, is waiting and grabs my hand and we proceed on the carpet.  My heart is racing as all I can think is that I look like Barney and I'm on the red carpet clumping along like a huge purple dinosaur.  I catch my reflection in the window of the theater and I am mortified.  My ass is wide, my dress is wide, my arms are huge, and the list continued.  I try and hide behind other people as we walk on the carpet.  As Jane and Rachel stopped to speak with a reporter, I raced off the carpet and made my way inside to the bathroom, where I stood in line with my head down in shame.  I made it into one of the stalls where I stood behind the door and let a few tears shed.  I pulled myself together, made it to the sink to wash my hands and prayed to God to get me through the rest of the night.  I sat in the darkness of the theater to watch the film and felt safe for the moment.  The lights come up but I can't tell you what the reaction from the crowd was. The joy and excitement I felt early in the day wasn't there. 

8:30 PM I’m walking to the reception with my friends Warren and Toi who are discussing the film and how much they enjoyed it.  Warren asked if I was ok and I painted a smile on my face and replied that I was just tired.   It was hard to disguise my sadness.  It was difficult to create that smile of happiness when inside I was so overwhelmingly sad.  I made one round at the reception just to say thank you to those that came out to support.  I made a quick exit and headed home numb to the experience of the day.  I drove around for a little while trying to figure out how I let my weight spiral out of control. 

11:00 PM I’m home and I remove my Barney suit immediately and jump into the shower to wash the shame of my weight off me. I kneel to say my prayers and thank God for Candace who I will see tomorrow to begin her program. 

---

This evening was my wakeup call and I plan to learn and use every moment of time with Candace wisely.  There is no photo for me to share with friends or family of that evening except for the ones taken by others.  The embarrassment of my weight is nothing I want to share at this moment, even though it is prevalent for everyone to see.  This is a journey and I know that there will be ups and downs along the way, but I hope that I will never feel as bad about my body as I did today.  I know that how we perceive ourselves also has a huge mental aspect and my goal is to find the joy of this journey with my body; to learn to love it, embrace it, and discover its beauty. 

It was extremely hard to write this, to expose myself and my feelings to the masses, so you have to know that this is coming from a place of pure honesty and commitment to this process with Candace. I hope that by sharing my sadness, and my feelings of shame and deflation, I’m able to help someone else who may be standing in a similar place in time.

This is my weight loss journey…

Packing for the weekend....

This is how I pack for the weekend... A bag full of toys heading to the park to get in a great workout.

I'm an outside kinda girl, always have been so a lot of my workouts are done around my neighborhood, in the park across the street or at the kiddie playground not so far away. Not to say I never go to a gym, I work at Equinox so I live in one basically, but I need constant change and I gotta have my sunshine so what better thing than to constantly be on the lookout for a new spot to push myself.

It's summertime so there's no excuse about the weather. It's free so there's no excuse about it being affordable. I'm lucky enough to have a park close to me so I can simply walk across the street. But if that wasn't there, I pass at least five (that I can see) on my way to work. And that's going in one direction... there's multiple ways I could go. Sometimes I do it alone, sometimes I work out with a friend, sometimes I work out with a trainer, sometimes... sometimes... sometimes... I'm a Gemini what can I say??

Not sure what to do? I can help you. Take pictures of your yard, your neighborhood and send them to me. I'll come up with some fun stuff for you to do.

As our mother's used to say when we were bugging them - Go outside and play!
Enjoy your weekend and don't forget to send me pics!!

It's my birthday... So what do I want?

I want women to see their bodies as the most incredible structure ever built.

Why is it that we marvel at the architecture and design of rock and glass but never at the architecture and design of our own selves? We are a wonder of engineering and far more complex and awe-inspiring than any man-made creation. Remember this - our building material, bone, is stronger yet lighter than steel, man's building material. Our living skeleton is a phenomenon of mechanical efficiency. And the beauty and strength of our construction lie not in one part, but in the harmonious integration which all the parts, soft and hard, rigid and flexible, tension bearing and pressure bearing, make up together.

Brilliantly engineered to distribute force, our skeleton not only bears the body's load and enables movement but also stores minerals, protects internal organs, and houses the main bloodworks.

There is a wonderful world living inside us and you shouldn't have to be a scientist to want to protect it.

 

13 Excuses You'll Never Hear Super-Fit Chicks Make

1. I Just Don’t Want To Work Out!

If your basic problem is that you just don't want to/don't see the need to exercise, you need a major wake up call. We all need to work out regularly if we want to live longer, better-quality lives. I have friends and clients who just refuse to exercise, and so I have to give them a little tough love. As a last resort I'll tell people about the health risks of not exercising and ask them whether they want to be independent, or dependent on others when they're older. It's an eye opener.

While this may sound harsh, a shock to your system can be just what you need to get motivated. The only reason people change is because they've touched pain. This pain can be anything from seeing an older family member struggle with his health, to getting fed up with being out of breath after a flight of stairs. Embrace that, remember it, and figure out what you want to do differently.

If you haven't had your "moment of pain" yet, here are a few stats from the Get America Fit Foundation and the U.S. Department of Health and Human Services that may serve as your wake up call:
• Obesity is the No. 2 cause of preventable death in the United States.
• Being overweight or obese increases your risk for breast cancer, heart disease, diabetes, sleep apnea, osteoarthritis, colon cancer, hypertension, and strokes.
• People who are severely obese (with a Body Mass Index of 45 or more) live about 20 years less than people who are not overweight.

2. I’m Already Skinny, What’s The Point?
Getting thin isn't the only (or even the best) reason to exercise. Whether you need to lose weight or not, you should approach your workout with a clear goal in mind. This could be anything from looking better in your skinny jeans to finishing a 5K.

Before you even start a workout program, you need to ask yourself a few questions: 1. What is my goal? 2. What do I need to do to get there? 3. How do I want to experience this journey? And of course, there are a few things to keep in mind with each of these questions:

For the first one, your goal should be about approaching success instead of avoiding failure. It's really all in how you phrase it. So instead of making your goal "I don't want to be the fatty in Pilates class anymore," a better goal would be "I want to be able to make it through a Pilates class and still have energy for a quick run after." A positive goal gives your mind a clearer path to follow and gives you a higher likelihood of success.

When it comes to the "hows" of achieving your goal, there are plenty of resources available to help you map out a journey. "You can always go to a website to get a program customized for you. There are tracking mechanisms built in … each day you'll be able to see your overall performance and it will let you know if you're staying on track or not.

And as for how you'll experience your workout journey, it's important to realize that it won't be all sunshine and rainbows. Change is met with resistance internally, so you need to be honest and allow yourself to experience some frustration and anger.

3. Exercise Is Boring
Yes, mindlessly running on a treadmill while watching the news on your gym's TV can be a total snooze fest. But dancing in a Zumba class, rock climbing, and paddle boarding are the exact opposite of dull -- and they still count as exercise.

The trick is to continually search for workouts that are fun so you actually enjoy exercising. Aside from trying new classes at the gym, browse YouTube a lot to see what new stuff folks are trying out; it's interesting to see what some people do with little to no equipment.

But even if you do stick with your regular routine, you can create a fun environment to motivate yourself to get through even the most mundane routine. Lighting, amazing music of all genres, and humor can help you push through a workout.

Another way to keep exercise from getting old is to add in the element of competition. Anything we do repeatedly (like lifting weights or 30 minutes on the elliptical) becomes easier, and that's when our brain starts to resent the exercise. When an exercise isn't fun anymore, the brain needs surprises, risk, and danger. Competitive sports can give you that risk and danger.

4. I Suck At Sports
If the thought of joining your company's softball team sounds like less fun than an all-day root canal, that's OK. Your workout should play to your strengths.

Research shows that we are much more motivated, resourceful, and resilient in an area of strength than in an area of weakness. Like taking charge? Lead a morning group run in your neighborhood. Does kindness drive you? Train for a cause, or buddy up with someone else who also needs motivation.

How do you know when you've found the right workout? The right exercise should be relaxing, get you in a hyper-aware state from endorphins, get your mind wandering, make you feel good, vital, and youthful, and leave you sore, but a good sore.

5. I Never See Results From Exercise
The best way to combat this frustrating feeling is to set yourself up for a "quick win." By starting off strong -- with a super-healthy diet and perhaps some boot camp-like fitness classes -- you could lose three to five pounds in your first week, which should certainly get you excited to continue.

And when you hit those inevitable plateaus, there are a few ways to keep yourself going. Try visualization while you're working out. I want my clients to 'see' a healthy and strong body. I want them to 'see' themselves crossing the finish line as we're spinning on the bike. Visualization training is incredibly helpful. Focusing on your goal is a much better way to push yourself during a workout than focusing on how fatigued you feel or the fact that the scale hasn't moved in a week.

6. I Want To Have Fun -- Not Be A Super Health-Nut Freak
Get excited, because it turns out cheating on your diet can actually help your workout. I recommend my clients have a weekly cheat meal (where you can eat whatever you want). Not only does this give you something to look forward to each week, but a cheat meal releases the hormone leptin, which tells the body you're not starving. The result? It can actually boost your metabolism and make you lose more weight over the next week. Just don't hop on the scale after that pizza: You may initially go up in pounds from water weight and salt retention, but by the end of the week you'll be lower.

7. I’m Too Sore
If you're feeling too sore to move the day after a workout and can't even begin to attempt another minute of exercise, it's time to rethink your strategy. Sometimes it's beneficial to end a workout a little prematurely. It enables me to end on a high note while I still feel very energetic, it enhances my post-workout glow, and it truly makes me look forward to my next session.

This method is an especially great idea when you're just starting out. People start giving 100 percent and then they burn out quickly. You're better off starting slowly with something like strength training or a yoga class if you're not used to exercising. Then build up your stamina and try more challenging workouts.

8. I Have An Old Back/Foot/Leg Injury That I Don’t Want To Aggravate
While this excuse will get you out of some workouts, there are plenty of exercise methods that can actually help heal old injuries and ease body pain, which in turn can motivate you to work out even more.

If you have back, hip, or leg pain, Pilates can help strengthen your core and improve your range of motion. If you fix little nagging injuries, you can get better workouts and enhance your performance.

I recommend starting with stretching, interval training, and resistance training if you're overweight. Extra weight can often mess up your alignment and cause injuries if you start running or doing hard-core aerobics.

9. I’m So Frustrated With My Progress
Frustration is totally normal when you're working toward a fitness goal. The key, however, is to understand how to work through it. First, we need to realize that frustration is a secondary emotion; it's actually a reaction to hurt or fear. So ask yourself what you're afraid of. You may be fearful of some outcome, like 'All the work I'm doing is not going to pay off' or 'I'm not going to get where I want to be.' When you know what's really bothering you, you can address that and make adjustments in your fitness plan to work through it.

I also want to point out the frustration isn't actually bad. Frustration is where growth takes place. Most people are trying on a regular basis to be comfortable, but that's not where true learning and growth happens. When you're frustrated, know that you're on the edge of the comfort/uncomfortable zone.

When you do get in that zone, it's a good idea to stop, take a deep breath, and have a conversation with yourself. Remember that you're doing something great for you. It's also helpful to visualize yourself feeling strong and excited and motivated -- even when you're actually feeling the exact opposite. Just by doing this you are planting those seeds in your brain and making it more likely that you will continue.

10. Exercise Is Overrated!
C'mon, you know this isn't true. But you may feel like it is if you don't really understand what you're doing. I teach clients why they're doing the exercises, why they need to eat a certain way, so they understand what they're doing. When you don't know why you're doing something, you'll fall off the wagon at the first sign of a setback.

To help you understand why the heck you're doing all those lunges, ask your trainer (if you have one) what the benefits of each exercise are. Or if you're going at it alone, check out fitness websites and magazines for more information on the benefits of exercise, both in terms of overall health and weight loss. It's a lot easier to trade an Oreo for a run if you fully understand what each does for your body.

11. I’m Too Tired/Hungry To Work Out
This one has some genuine validity. After all, your brain cannot be starving and have an effective workout. State of mind dictates everything about physical performance. That's why proper nutrition and getting enough sleep is so important. Think of your brain as having a gas tank; just like your car, it can't run on empty.

So yes, sometimes you may have to skip a workout so you can catch a few extra zzz's or whip up a healthy meal. But don't use lack of sleep as a consistent excuse. Instead, make it a priority to get a full night's rest so you can perform at your best. And in a circle of life kind of way, keep in mind that exercising during the day can actually help you sleep at night. So even if you don't feel like jogging 10 miles, do a small amount of exercise, get a better night's sleep, and be ready to tackle more tomorrow.

12. My Life’s Depressing Stressful Enough. I’m Not Adding Exercise To It
If you're dealing with a job you hate, a stressful home life, or any major or even minor life crises, exercising is probably the last thing you want to do. But really, it should be the first. Exercise boosts endorphins and allows you to handle stress better (both by releasing stress during the actual workout and building up your stamina to deal with life in general). If you can't get out of your slump, here are two tactics to try:

First, re-work your thought process. Instead of saying, "I must work out," say, "I choose to work out." ‘Choose’ statements are healthier for your brain, and those ‘must’ statements keep you from reaching a workout-induced euphoria.

Next, practice gratitude. In a study where one group was told to keep track of things they were grateful for and another group was told to keep track of their hassles, the gratitude group was found to exercise about 90 minutes more per week than the hassle group. It makes sense when you think about it: Mulling over the raise you didn't get or how far away the gym is isn't exactly going to motivate you to get up off the couch.

13. I’m Too Busy With My Kids
Kids can certainly be exhausting, but there are ways to use them to your workout advantage. I remind my mom clients of a few things: 1. Regular exercise can boost your immune system, which is helpful when you're surrounded by germy kids. 2. Parents can set a great example for their kids by living an active life (most overweight and obese children have parents in the same situation). 3. You can exercise with your kids, which helps keep them active, keeps you in shape, and is a fantastic bonding experience.

So instead of plopping the kids in front of a DVD while you run on the treadmill (or, OK, take a nap), put your iPod on and have a living room dance party or head outside and play. Just seeing nature can be an easy motivator to get moving, and doing activities that made you happy as a kid can help too.

Remember, strong is the new skinny!!!

She listened to her heart above all the other voices...

Celebrate her wisdom.

Slave??

A couple days ago, a friend accused me of being a slave to my body. He says my life is spent in a gym and that I constantly workout.

He said it as if I don’t enjoy every bite of food I put in my mouth. He said it as if my hand isn’t constantly in a bag of chips. He knows I have a weakness for chocolate that I willingly cave to, a lot. He said it as if I don’t enjoy how it feels to be vibrant and strong and as if I don’t like that I look younger than my peers. I am always at the gym because I work at a gym but I don’t believe it takes hours in the gym to develop the body you want so my workouts are tough and quick.

I think I understand his statement though. Most people still believe that being healthy must be hard. I don’t know what else to say other than it’s not! Most of my meals take no more than 15 minutes start to finish and I eat real food. Nothing prepared, packaged or substituted. It’s not expensive or boring because I refuse to throw food away so I get creative with the leftovers. That way I don’t feel like I’m eating the same thing which isn’t necessarily a bad thing. Most people still believe cooking healthy must require all kinds of equipment and special toys. Unless you’re trying to stuff your own sausage or press your own almond butter, a basic set of cookware will get you everything you need.

My workouts are quick, my meals are simple, and I don’t think I’ll ever give up chips or chocolate. My life is healthy, my body is strong and this actually feels quite like freedom.

And this is what happens with the leftovers...

Last night's dinner was truly simple and really good. Yes, I do say so myself. A parmesan breaded chicken breast on top of fresh basil leaves and beautiful tomatoes drizzled with balsamic vinegar and olive oil. Done.

Eight total ingredients - chicken, parmesan, olive oil, balsamic vinegar, sea salt, pepper, basil, and tomatoes plus twenty minutes in the kitchen, and dinner is ready!

I cooked two chicken breast which give me plenty to use for breakfast and lunch. There were about three big bites left over from dinner so this morning I took those bites, sliced up less than half of the remaining breast, added nine more ingredients - eggs, garlic, onions, spinach, olive oil, tomatoes, avocado, sea salt, pepper, and twelve minutes later... breakfast! 

.

No, I didn't feel like I was eating the same thing. My common denominators were the chicken and tomatoes. But the garlic and onions for sure made it a totally new eating experience. And even if it did feel the same, who cares. The dish tasted phenomenal! Yes, that's me patting myself on the back right now. And I'll be having the last of the chicken on a BIG salad for lunch.

Who has trouble cooking for one?