Category Archives: Fitness

Creative Ways to Keep Moving in the Winter

 

Confession time. I don’t like winter and winter doesn’t like me. I am a summertime, getup and go, iced tea on the front porch kind of girl and this winter thing has me like – Burr. Nope. Too cold. Pull the covers back over my head.

I struggle to get out of bed in the Winter and it totally throws off my morning person routine. I guess it’s true, you really can get the winter blues.  So, I’m sharing with you my little tips to keep your body moving this winter and getting in your steps every single day! Grab your coat! Continue reading Creative Ways to Keep Moving in the Winter

Staying Fit While Traveling

 

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Tis’ the season for traveling and that extra yummy spread on the dinning table. During the holiday’s we are on a non-stop road trip from one side of the state to the other to stuff our faces, nap, visit with family and then back again, it seems two weeks later. Can you relate? I feel we spend so much time in the car and on the couch during the holidays and it totally throws us off of our healthy routines. And for me, my workout is the first thing to go out the window during this time.

I decided this year, in efforts to save what we’ve been working so hard for all year long, I was going to take one of our favorite workout games on the road with us. We call it, ‘Hit the Deck’. This workout can be done no matter where you go and makes it super easy to get in a full body workout while away from home and the gym! Let me share with you how this little game works.

All you need is a deck of playing cards.

staying-fit-while-traveling_cards Continue reading Staying Fit While Traveling

The Nutrition Game Changer

Shakeology The Nutrition Game Changer

Let’s be honest, I don’t eat enough fruits and veggies in a day, but who truthfully does? Instead, I grab for the nearest quick and easy snack to satisfy my sweet tooth or belly grumble. That was until I tired this Shakeology thing for myself. Like a lot of people, I was pretty skeptical – how can this one shake a day be so vital to my daily nutrition? Well it can and it is!

I’ve tried workout after workout, after nutrition program trying to find something that sticks and it was just too hard for me to maintain. I can partly blame that on cravings and hunger pains I felt every day while on those fitness/nutrition programs. There was no way I could keep that going and make it my lifestyle. This girl has GOT to eat.

Continue reading The Nutrition Game Changer

5 Minute Plank Workout

5 Min Plank Workout

Raise your hand if you like planks?! I do, but I didn’t always like planks. I tend to like the moves that I am really good at. Kind of like math, if I know how to solve the equation, I loved doing those ones. But when it comes to the equations or moves that I was terrible at, I just cringed and got through it as fast as I could. Until I realized how vital a strong core is to everything else we do.

Strengthening your core is so important. The core acts as a stabilizer for the entire body. Think about this, how many hours a day are you sitting in your car and/or at your desk? For me, that’s a total of about 8+ hours. Yikes! Did you know that if you sit for too long your core weakens? When your core weakens it results in other problem areas such as lower back pain. Nobody has time for that!

Continue reading 5 Minute Plank Workout

Back to Basics – Join the Challenge

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Happy Monday & 1st day of August!

For me, August is a “restart” month. A chance to re-evaluate the life I am living when it comes to faith, fitness, meal choices and even finances. For a lot of folks, August requires a lot of routine changes to get kiddos back to school and for some, to get yourself geared up for classes and the list goes on and on. So why not make a routine change this year that you can adopt year around?


Join me and my sweet friend @Four13fit
 in our upcoming Back to Basics Fitness Challenge, starting AUGUST 15th. This exclusive group is all about re-balancing our lives in order to take care of ourselves mentally, physically and spiritually. We have some awesome tools to help you achieve success in your health and fitness journey while feeding your hearts with daily devotionals.


If you are interested, head over to my “Join the Challenge” page to learn more, fill out the form and receive an intro packet. We would love to have you! 

*Group spots are limited

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5 Minute Arms

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Happy Friday!

I am coming at you with another post in our 5 Minute workout series! This week is 5 Minute Arms! (and shoulders 🙂 ) For me, working out my arms can be hard. It’s most definitely not my favorite workout day, but it’s got to be done! I like to break up the workouts into smaller sessions so that I don’t feel overwhelmed and defeated. That’s why this 5 minute arm workout is SO my thing! Try it for yourself!

1 Minute Shoulder Press – stand tall with your back straight, ensure your shoulders don’t creep up to your ears and press the weights up. Bring them back down and repeat. Don’t let your elbows go lower than your shoulders.

Shoulder Press

1 Minute Kickbacks – These are tricky for me – sometimes it helps to rest one of your knees on a bench as you bend over. Pull your arms close and extend backwards, only bending your elbows. Tighten the tricep muscle once extended and slowly bring back in. Continue reading 5 Minute Arms

5 Minute Leg Workout

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Summer can be so crazy busy sometimes and one of the 1st things that gets cut from my to-do list when I am busy is my gym time. That needs to change! I read a social post the other day about a girl that does squats while she is brushing her teeth. Say what?! I’m not even sure I am coordinated enough to do that. Lol! She said her son has been watching her and now he thinks he has to do squats to get his teeth clean. Hahaha!

It’s really all about tweaking simple things throughout our day to get in little burst of exercise. Whether that is doing squats while you brush your teeth or sitting on a balance ball while working your desk job. I am starting a series call the “5 Minute Workouts” that I will post each Friday. Call it #FitnessFriday if you will. 🙂

This week, because legs are my all time favorite, I am giving you a 5 minute leg workout. This can be done 1st thing in the morning or over lunch or while possibly while you are even brushing your teeth (proceed with caution if you choose the last option). So here it is!

5 Minute Legs

 

Continue reading 5 Minute Leg Workout

Run Miles Eat Pizza

First and foremost, let’s be clear – I have a love hate relationship with running and a full-on loving relationship with pizza. Seriously, I could eat pizza every day of my life…well if calories didn’t count I totally would. Like pizza, I have always had a craving for running. It wasn’t until I ran my first 5K in 2009 that I really begin to love the sport.

I am not sure whether it it is my competitive side that makes me want to run more or if it is the fact that the more I run the more pizza I can have without feeling guilty. Regardless, running takes practice and consistency. It’s hard work.

One of the best pieces of advice I ever applied to my life was to “just start”. We often get caught up thinking about what we want to do next, but never putting our dreams into action. Also thinking we must have all the right gear and be perfect at the sport before we jump into a race or competition. That’s not true. Just start – no one will ever be perfect the first time so you have to begin somewhere.

Continue reading Run Miles Eat Pizza

5 Benefits of Morning Walks

Summer mornings are my favorite. I set my alarm an hour earlier than usual just so I can get in a morning walk with the pup. I have found that even a short amount of exercise in the early hours does a person AND a dog good.

When I make time to get moving in the morning I find that my day goes a wee bit better. I have more energy, I tend to make healthier choices and not to mention its great for getting that metabolism going fast! Also, my pup lives for his walks around the neighborhood.

Let me just say, we have not mastered our morning walks. In fact, Carter (the pup) is all over the place. We have to sniff every mailbox, every trashcan, every dog that we pass and the list goes on. But it makes for a calmer day with him if we get out first thing in the morning.  And some days are more interesting than others. We have an ornery neighbor cat that often greets us while out and about. (can anyone relate??) This cat takes ornery to the next level and drives Carter crazy. We can be walking along and out of nowhere there he is. Its never a simple “Hi, I’m here – good morning.” It’s more like, “Muhaahh, how can I get in this dogs head?” He will follow us for a good block – charging. I’ve come to realize that maybe he just wants a friend or someone to walk with. All I can say is the more the merrier.

Here are my top reasons why I love my morning walks:

  1. It helps me start the day with a clear mind. This time allows me to collect my thoughts and get the day in order before I get to the office.
  2. Gives me energy. I can be sluggish some mornings and feel like sleeping all day, but as soon as that walk gets started I get a boost of energy that will last me all day.
  3. Counts as exercise. I love to meet a daily step goal using my fitness band. This gives me a jump start.
  4. Helps me stay positive. Walking equals happy endorphins
  5. Healthier choices. I make better decisions on my meals throughout the day and it encourages me to go for another walk in the evening.

I hope you have a great day!

 

Meal Planning is HARD.

So in an effort to eat clean and save a few extra bucks throughout the week, I have made the choice to begin meal planning. What I didn’t realize was that it is time consuming and really hard to stick to when the coworkers ask you to go to lunch and the roommates are constantly cooking yummy food…that you can’t have!

 

So here are some tips on meal planning to help keep my mind focused and my tummy happy!

1. Search for recipes

Searching for recipes can be very time consuming. Set aside at least 30 minutes a week to find new recipes to cook for the week. This also helps when creating a shopping list.

2. Start a calendar

Having a calendar to follow throughout the week will help keep you on track. When I have each meal planned and put into a calendar it saves me time trying to think about what to cook and eliminates the chance of choosing something unhealthy.

3. Make a shopping list

Making a shopping list is crucial to meal planning. Start making your shopping list when choosing recipes for the week. This will help you stay focused when in the grocery store so that you do not buy items that are not needed and unhealthy.

4. Plan for leftovers

Leftovers are a great way save a little extra money and provide a few extra snacks when you get hungry.

Do you have any other tips that have worked for you to stay on track throughout the week?

Happy Meal Planning!

xoxo Candace