Health Tip #3

Nutrition Is Key... And Easy!

As the oven is pre-heating to 375 degrees, I chop my veggies, season my salmon with sea salt, cracked black pepper, and olive oil. I set it to the side and as the oven continues to heat, I slice 1/2 an avocado and 1/2 a tomato, season both with sea salt, cracked pepper and olive oil.

Oven's ready...

It only takes 10 minutes to cook salmon so around the 5 minute mark I begin to sautee my veggies:

• A handful of cremini mushrooms
• 1/4 bell pepper
• 1/4 small onion
• A handful of spinach (I throw this in at the last moment just to slightly steam)

Total cook time for everything is 10 minutes.

Cleanup afterwards is minimal; I cover my baking dish with foil so there's no cleanup there; I use one sautee pan for the veggies; one small bowl to hold the tomatoes as I season them; one plate to eat from. Cleanup is fast and easy!

Cooking for a family understandably takes a bit more time but it doesn't have to be more difficult. Look at the picture. That's what I had for dinner last night. What on my plate is unhealthy? Nothing... everything tastes great, is good for me, and I can be sitting down to an incredible meal in 15 minutes or less with a cleanup that's over in 5.

Simple Health Tip #2

I'm constantly telling people how simple and inexpensive it is to stay fit. But for some reason, most want to make it more difficult that it is. Listen to me, please. It... doesn't... take... much! Unless your desire is to grace the stage of a fitness competition or to become an elite athlete, it... doesn't... take... much!

Since most of us simply want to be healthier, I have a simple plan that's easy to build on. We began last week, or I’ll say you should have begun last week with the purchase of your jump rope. Did you get yours? Yes? Good! No? Well, it’s called ‘catch up’ darling because now we’re adding a piece.

Each week I will give you a step. All you have to do is take it. The more you do your part, the more steps you take, the looser the waistline of your pants become.

So you have your jump rope, which is a simple way to get in some great cardio, and now we’re adding our next piece. Do you have a stability ball? Get one… Target…. $20.

Stability balls are perfect for keeping the midsection tight! Because it is a ball it’s a bit unstable and it’s that instability which makes it a perfect tool to get your abs to kick in gear. Your middle, your abs, your core, whatever you want to call it, help keep you balanced and upright. That’s they’re job. When you find yourself on an unstable surface or you’re about to fall, your abs kick in gear in order to bring you back to center. That’s what they do, with no help from you, that’s simply what they do. So if you can train on an unstable surface your abs have to tighten just to keep you upright. Make sense? Good. Now what to do with your ball…

Have a seat on the ball and walk your feet forward allowing the ball to roll underneath you until it’s in the small of your back. Don’t be afraid to fall off you’re only inches from the floor. Fold your arms over your chest and crunch. Breathe out as you crunch. Sound simple? Good ‘cause it kinda is. Don’t worry about a number just crunch until you can’t crunch anymore.

Last week you jumped rope. This week you jump rope and use your new toy to tighten your abs. It looks like this:
Quick jump rope warm-up – 5 minutes
Have a seat on the ball – crunch until you can’t
Now alternate 3 minutes of jump rope with crunches. Give yourself 45 minutes and you’re done.

Incorporate this into your week. 3 days… 45 minutes… Not a lot… Simple…

Health Tip #1

In your travels this weekend stop by Target and pick up a jump rope. After you pay for it, don’t even bother with a bag. Drop it down inside that gigantic purse of yours or walk out the store with it proudly on display in your hands. And why are you so confidant? Because it’s a freakin’ jump rope and you can do this. Forget what you think you look like and start practicing. All that practice is exercise, exercise that burns calories, and burnt off calories equal looser waistbands.

You can do it in your garage, your backyard, your deck, your driveway. 30 minutes four times a week. That’s it. How much easier you want it? That five minutes it took you to get back in the groove doesn't count.

Commit to 4 days a week and there’s no way something good won’t happen. Tell me about it…

Ha!

The universe has an interesting sense of humor.

Today was the day I decided to use the most in-shape chick at the gym as my fire unbeknownst to her. Well, I say she’s unknowing but in all honesty, there’s always a silent competition between people in the gym or those doing any physical work for that matter. We all have egos and there’s nothing wrong with that. We need them, they help us push further. So, just as much as I’m using her to fuel me through, oh I know she’s using me as well. I don’t mean to sound arrogant in any way but I work hard to keep myself healthy and in shape. I appreciate myself for this and so do others. So, whomever she happens to be today, just the mere fact that I know she’s going to push herself to the limit is enough to fuel me through, as long as I can make it through.

I walk in the gym, say my hellos, and head to the rowing machine. Hmm… who’s here today? … God I miss having a personal trainer … who’s helping me get through this today? Then I turn the corner. Please forgive me for sounding corny here, yes, I said corny Briana (my niece who I know is reading this and always makes fun of how I speak), but as soon as I turn the corner, I swear everything pauses. I told you, corny. Anyway, without physically stopping in my tracks, there is a snapshot, that instant moment when I see Simone…

Simone is in amazing shape, she’s nice, and to me she’s beautiful. Simone is a beast in her work. Like, I wanna be her. Each time I see her, I sit back and watch... IMPRESSIVE! So universe, this is what you’re dishing out to me today? Funny. Thanks. No really, I mean it. I know this is about to be an insanely good cardio session. God please just don’t let me suck wind!

She’s getting geared up to step onto the treadmill as I make my way over to my rowing machine. Please let there be one close to her. Yes! I settle into the machine – water, Gatorade, towel, iPod – that’s the load I carry into the gym. I make sure my shoes are tied well; this can never be used as a reason to stop. Though using Simone as my juice I just might need a freakin’ break! I make sure my Wheaties© cap is on snug and put my water and Gatorade at a comfortable reach. I look in Simone’s direction as she’s preparing to get on the treadmill. I’ve seen her do a few treadmill workouts and she always has the incline set on The Himalayas. She’s crazy and I don’t think today will be any different. She looks up, sees me watching her and winks at me. I wink back and now it’s go time! I’m focused on my goal which is to push strong through to the end of the workout because I know I can and Simone is going to make me prove it.

10 minutes in and the warm-up is over. Push a little harder, pull a bit faster, breathe! 28 minutes in… feeling great. 37 minutes… just keep moving because it’s easier than starting over. 44 minutes… at this point I’m assuming she’s going for an hour and that’s only 16 minutes away. I’ll have an hour of solid cardio but I’d also be more than happy to stop right now! CAN’T! Simone is still going and I refuse to stop before her! No more count down, just watch Simone. Her legs are incredible. Arms… shoulders… perfect! She’s dropping her incline. Whew! But she’s still going. Don’t watch the clock Candace, just keep it moving. Incline falls a bit more… keep going. She’s done… I’m done… 1 hour! OMG!!! WTF!! That was serious. Take a breather before standing up, get some electrolytes flowing through my system, much better. As I lift my head Simone is looking at me. She winks again and mouths ‘thank you’. I lift my Gatorade to her, bow my head and reciprocate the thanks.

I knew I wouldn’t be hard pressed to find someone to feed from to get through my workout. But the universe gave me something else entirely… Ms. Simone. Thanks for the sizzle darling!

Ahhh... Relief!

I'm going to be completely honest with you ladies... I've been a lazy bum lately and because of this, my back is flaring up, yes, more than usual. Can I blame it on the economy? I mean, it is affecting us all and I'm no different -- I've lost a few clients because of it. And being that I still need to eat, keep my clothes clean, buy my contacts lenses, and pay $3.17 a gallon for gas, I now have a part-time job. Thank you God! But in doing this, my workouts began to fall off, or I began to neglect them I should say. I had legit reasons of course - 'I'm tired'; 'Just 5 more minutes and I'm up'; 'I promised my girlfriend I'd meet her for coffee this morning so I'll get my workout in later, PROMISE!'; and when later comes - 'Oh it's too dark to go for a run now'. Yeah, a complete lazy bum! As a result, my back began to tighten and even the slightest movements made me grimace. OUCH! Not good... no es bueno!

I did continue my stretches though but I can feel weakness in my hips, my back and my groin. Ok ok, so I can’t blame the economy and I know I’ve spiraled in this madness long enough so it’s to the drawing board, time to plan out tomorrow’s workout. There’s no better way to get back into the groove of things than to just jump in – tomorrow I’m doing legs!

I wake up early, not allowing myself to hit snooze, and have a good breakfast. Rested and fueled it’s time to get to work….

Most of you know that I really don’t like going to the gym but I choose to go in this instance because I need some accountability. Everyone at the gym knows I’m a Personal Trainer so I figure it will be impossible for me to go in and be a slouch. Yeah, there’s a bit of ego involved but in this case, the ego gives a nice boost.

I walk in, say my hellos and pick my treadmill – the first one on the corner, the one everyone has to walk by. I plug in the iPod, set my speed at 8.0 mph, and with Madonna exploding in my ears, I go! I imagine people are saying, ‘She just got on that thing. I know she’s not breathing hard already?!’ I suck it up and keep it moving. 10 minutes, an elevated heart rate, and a few sweat beads later, the warm up is done and it’s time to work.

I position myself on the leg press, set my weight, take a deep breath, push, exhale. Again… and again… and again… 20! Shake ‘em out, go again. Presses… Lunges… Lunge Jumps… Squats… Hamstring Curls… Box Jumps… Whew! Now there are a few gentle streams of sweat rolling from the top of my head, down my back, to the waist line of my cotton shorts which soaks it all up. I mentally tell everyone, ‘How you like me now?! Slouch? I don’t think so!’ Three more sets and I can rightfully claim my crown as ‘Queen of the Gym’.

That last set was killer! Breakfast is wearing thin but I don’t stop until the very last hop onto the 18” box. ---- DONE!!!!

I finish my work on the floor and I stretch everything; my butt, my legs, my back. Umm… that’s good stuff. As I’m walking out of the gym, I realize that my back isn’t hurting. I stop, do a kick body scan, no pain.

I’m always saying that it’s keeping my body in shape that helps to alleviate most of my back pain. What, did I forget this? I guess I did for a minute. I was too busy wallowing in the fact that I’d lost clients; money was dissipating and basically ‘whoa is me’. Well, here’s proof positive that I was right and that endorphins are no joke!

Ahh… relief. Relief from the wallowing because in these times, I’m extremely grateful I was able to find a part-time job, and one I actually like, and relief from the weakness I felt overtaking me. I have too much pride to feel feeble for too long.

I think I’ll go to the gym again tomorrow and pick the most in shape, hard-working chick to be my inspiration. I want to use the rowing machine and I have to stay on it as long as she’s working out. If I can do open ocean rowing where the water is constantly pushing me around, I think I handle a stationary machine.

I’ll let you know…

Shimmy...

Ok... I'm officially determined to learn how to shimmy!

Last Friday I spent the evening mesmerized by the swirling circles of smoke, rich hued fabrics floating in the air, and snakes wrapped around beautifully shaped women who were proud to express their sensual, feminine selves. If you've ever seen these beautiful, oriental dancers, then you know they're not the ultra-thin, Barbie-doll, fantasy, make believe women. These girls have curves! And the beauty of it is... they love them and they know how to move them! I want that!

So... I did some research to find my class and I think I found the perfect instructor, the only thing is her new sessions don't begin until September. But I have a splendid filler... 'Shimmy' on the Fit TV network. It's a 30 minute show that takes you step by step and then pieces it all together. I love it!

In addition to it being fun, it's also a really great workout and brings your awareness to your whole body. I found the classes to be inexpensive, averaging about $60 for 6-8 sessions, but following along with the show is free... well, you do have to pay your cable or Direct TV bill but no extra fees on top of that.

I love dancing. It's just you and the rhythms and what you feel. I'm so looking forward to learning the 'Shimmy', the hip circles, the hip drops, moving my body like a bandy snake.

I'll be hitting Target this weekend to pick up a hula hoop to practice moving the hips (a suggestion from my girlfriend... good one missy!) All I need now is a bindi, some cymbals and it's 'Shimmy Shimmy Coco Pop!'

You Have To Give In Order To Receive...

My whole body is tingling! I just had a wonderful physical experience.

I left my house headed to coffee with pen, pad, blackberry, research materials and mind focused on getting some writing done. I've been experiencing a bit of paucity in this area lately, truly by no one's hand other than my own, and the tightness had started to take hold of my right shoulder (this is where I happen to hold my stress).

To be more specific, and this will give you a little homework, my rhomboids, scalpulae, and trapezius become increasingly tighter to the point it actually raises my right shoulder, begins to move down the side of my arm and I develop a headache from hell and no pain medication will release it. Once I remove the stress, and with the help of Matthew, my massage therapist, my shoulder drops, the headache dissipates and Candace moves out of the 'leave me alone' mode. So, being that I'm aware of the issue and I know how to remove it, this morning was dedicated to do just that.

My stress was caused by me and my lack of doing, my lack of writing. So, I'm sitting at my table, scribbling away, feeling authentically good, and a chatterbox walks up and asks if he can sit with me. Obviously he sees me working and focused because he approaches the situation with, 'may I sit with you? I promise I'll be quiet'. Don't misconstrue, he is a nice man, we always chat when we see each other and it's always pleasant. But I wasn't looking for company and I did not desire company. So I say to myself, I'm perfectly comfortable with him sitting here but I will continue to work. He said he would be quiet which means he understands I'm working so, sure, have a sit. We have a quick repartee and I'm back to me. Less than a minute goes by and something is brewing at the table, he needs something, I can sense it. Now my authentically good feeling moves to, 'Geez, what? I don't have anything to give. I don't feel like being nice right now. I'm working. Leave me alone. Why did I open up my space?' I even send a friend a text asking them to call me so I can excuse myself without coming off as a bitch.

He breaks the silence with, 'Can I say something?' 'Sure', I say. He's noticed that I'm reading about nutrition and wants to tell me he just ran across a book, two books actually, on the subject. He includes what I believe is too much backstory, I'm a very to-the-point and matter of fact type. As I'm listening to him 'be quiet', I keep telling myself, with a touch of causticity, 'Candace, simply listen. There's something good for you in his words. You'll learn something. Take it. You need it.' At the end of his chat, I realized that I had just received some good information, two books that I want to read but I noticed that I was begrudgingly making note of them. I had to ask myself, 'How dare you? How dare you be such a bitch when everyday you walk out of your door asking God to send you what you need, asking for help!?' So I told the chatterbox and God, THANK YOU!

Instead of me continuing to call him 'Him' and 'The Chatterbox', his name is Henry and he was brought to me today because he needed my help and I needed to give something. Henry was troubled by a family situation and needed a release. I won't go into detail but after talking with him, the tears in his eyes dried up, his spirit lifted and he had a smile on his face.

An hour has passed and we finish our conversation. I excuse myself because I really do have to get some work done and as I'm getting into my truck, I realize the tightness in my shoulder has significantly diminished. My mind is immediately flooded with the thought of the importance of giving. This is not said with any slice of ego but I have a gift of calmness. I didn't tell myself this. I receive it from others almost on a daily basis so I simply accept it. Henry was hurt and needed clarity. Once I got outside of myself, I was able to give him that, and in return the Universe gave back to me in the form of great information and releasing the grip on my head, neck and shoulder. And as I'm sharing this with you, it's falling away even more.

I want to leave you with something I read last week. It's a promise to yourself but I forgot it for a minute.

Promise yourself...
To be so strong that nothing can disturb your peace of mind.
To talk health, happiness and prosperity to every person you meet.
To make all your friends feel there is something inside them.
To be just as enthusiastic about others success as your own.
To give so much time to the improvement of yourself that you have no time to criticize others.
Promise yourself to be...
Too large for worry.
Too strong for fear.
Too happy to permit the presence of trouble.