MEMOIRS of a FITNESS DIVA

THURSDAY'S DISH'IN NUTRITION: "Eat Your Veggies - Then Again, Why Not Drink 'Em"?

2012-02-09T11:34:00.000-08:00

Have you ever considered Juicing? Have you ever given it much thought? I realize that when discussing nutrition, all I need to do is just open a dialogue about foods like spinach, broccoli, kale, carrots, parsley, chard, lettuce, celery, cucumbers, etc. and yea, I’m gonna lose a lot of you, no matter what. But when I start talking about drinking those things? HA! All I can hear are the folks shouting” AH, BACK UP THE TRUCK TRIGGER! Well, what would you say if I brought up the name Dr. Oz, Hum? Would I need his clout to get your attention for just a little longer? Hey…I never said that I was above bribing people into great health. Of course, I’ve never really considered it either. But now that I think about it, taking into account the physical condition our country is in at the moment …nah, I’m not above that at all. Sometimes one has to think of the greater good and if throwing Dr. Oz out there makes you look up,yea... I'm going for it! Unless you have been under a rock for the past three years or so, the name more than rings a bell. If not, since I’m already guilty, let’s try more name dropping to get you to consider what I’m about to suggest. How about Oprah, ah…..I think it’s Winfrey? Yeah, now I have your attention. Well, in case you had missed the time the two of them were drinking his 'GREEN DRINK together on the air, Let me break it down for ya and then, it’s right there for you to Google yourself, if you so choose. HE came on the show and had her drink his favorite breakfast. Ready? It contained celery, cucumber, spinach, lemon, parsley, lime, ginger and green apple, YUM! Sounds gross maybe to some of you, but to many, if Dr. Oz said to, they’d cut their own lawn and drink it!

Don’t laugh but years ago, I was drinking grass! Yes...GRASS and it was disgusting. But I have always been my own experiment first before throwing you all under the bus and when I heard the health benefits, I thought I’d give it a try. No, I didn’t drink my lawn. This came in the form of a powdered supplement from a reputable company, but to be honest, I might as well have. It tasted about as good as what I’d imagine my front yard’s clippings would. But that is just how I’m bent. Heck, if it’s good for you AND low in calories, I’m in! At least to give it a whirl. But the grass? It had to go. However, when I saw this show, it really grabbed my attention as you can now only imagine. But I had known the benefits of juicing for quite some time, and honestly, I’d just been too hurried to go out and buy a juicer. Then, the idea of adding that to my list of things to make and then clean up; the thought was just a little annoying at the time. Alas, I was younger then and now, well …not only am I willing, I do. We tend to focus more on our health as we get older, even if when younger, we were willing to mix up a glass of grass!

Back to Dr. Oz. While he may have said do it…it’s good for you and after taking a sip, Oprah said it tasted like a “glass of fresh!”, you're probably thinking "Ok, I get it, veggies are good for you, so why not just cook some up tonight and just eat the stuff'"? While not everyone is into spinach, kale and broccoli, many of you out there are willing to cook it and eat it if you’re motivated enough. But drinking it is another matter. OK, so convince us! Ok, I will! Hear me out; this will take just a second because when it comes to nutrition it’s all about proven science, facts and math. In other words, you may not like it, but it can be proven. So, basically, it is what it is. Once you know the truth (which here, I consider that my job), then it’s of course up to you to decide what to do with it. So briefly, certainly we can cook up a bunch of healthy, fiber rich, nutrient dense veggies, and you should. You would definitely be better off for doing so, but there are also many unique benefits if you drink them;
.
Raw food juicing is the fastest way to get nutrition into your body. Juicers extract most of the nutrients and leave the pulp and fiber. This allows your stomach to quickly absorb the nutrients and gives you quick energy. By eliminating the bulk of green smoothies, your body gets similar benefits, i.e. nutrition, and a flatter feeling belly. Juice is a natural source of water and also provides the body with carbohydrates, fatty acids, protein, vitamins and minerals. It is easily absorbed by the body and contains enzymes, natural pigments, and anti-oxidants. Raw food juicing is extremely helpful for weight loss and has numerous health advantages. Juicing fresh vegetables and some lower sugar fruits can lead to improved blood sugar control and lowered blood pressure. You also will probably find a raw foods diet more filling. Cooking can cause the loss of up to 97% of water-soluble vitamins A, D, E, and K. Since uncooked foods such as juices contain more vitamins and other nutrients, they are more satisfying to the body, so it does not feel starved for nutrients. This means the metabolism will keep running efficiently and keep your weight loss efforts headed in the right direction.

For me, the sheer absorption rate is proof enough. However, go ahead and definitely continue to eat them .They are always healthy AND remember, by eating them, you’ll continue to keep all of the FIBER that juicing can remove. Shooting for a good balance of both is the ultimately the best way to ensure you are getting the fullest benefit that your veggies have to offer.
Want to know my favorite blend? Spinach, celery, cucumber, parsley and lemon. Hey...don't Judge until you give it a whirl.

SO, eat your veggies, but also try and DRINK 'EM UP!

Until tomorrow,

Think green…..

Candace

TUESDAY'S TRAINING TIPS: "Want a Sleek Physique - Why Not Try Push ups - Here's How..."

2012-02-07T12:44:00.000-08:00

Fitness tests (often called assessments), are a great way for measuring tangible results and providing us with the evidence we need that our hours of pains taking work in the gym are TRULY paying off! They allow us to track our fitness levels as well as improvements over time. As a Professional Fitness Trainer, my first appointment with any and all potential clients consists of various protocols necessary to assess the 5 components of physical fitness: 1) Cardiovascular Fitness 2) Muscular strength 3) Muscular endurance 4) Flexibility and last but not least 5) Body Composition. This is not what I’m suggesting here for a personal fitness assessment. As you see, full assessments are complicated and best left for the professionals to handle. But you can get a pretty good idea of your overall level of Muscular Strength and Muscular Endurance (and your overall core conditioning)…wait for it… with the HUMBLE PUSH UP! SO, in staying in line with keeping it simple – THE PUSH UP TEST IT IS!

A little interesting factoid about push ups is that they are often mistaken as exercises that are FOR THE CHEST…PERIOD! Not so, while of course the push up recruits the chest big time, did you know that it also attacks your shoulders, triceps, back and core? Thus, the push up gets a big “A” PLUS in my book all the way around, much less for adding to your weekly fitness regime to cut it up just a little more!

How to Do the Pushup Test
Take the test to establish a baseline for muscular endurance and upper body strength. Once you've gotten your score, take the test again every 4-6 weeks to track your progress. By adding pushups to your regular workout routine and working on your upper body strength, you can increase the number of pushups you can do over time. If you're not able to do the pushups described below, try a modified version (like standing wall push ups) and keep track of how many you can do with good form, working to improve on that number and working your way up to the more advanced versions.
Begin with 5-10 minutes of cardio to warm up the muscles

For men: Get into a pushup position stretched out, on the hands and toes. The hands should be about shoulder-width apart, back straight and your head in neutral alignment with the rest of your spine.
For women: Get into a modified pushup position on the hands and knees. (Though this is the typical protocol for this assessment, I must admit that for most of my female clients – I do prefer they shoot for a full lay out position - as described above - just like the men. Except of course in special situations such as injury etc. But test yourself both ways and keep striving for the full Monty). Your hands should be about shoulder-width apart and your back should be straight with your head in neutral alignment with the rest of your spine.
Lower into a pushup, bending the elbows until your chest gently brushes the mat or comes dangerously close to it!! Your back should be straight and tight throughout the movement and your belly should not touch the mat. Return to a straight arm position and repeat.
Continue doing as many pushups as you can with good form at a constant pace.
Stop the test when you're straining or if your form is slipping.
Use the table below to find your score, which is based on the number of pushups you can do consecutively without rest.

Table: Pushup Fitness Test Results

Women	Age 20-29	Age 30-39	Age 40-49	Age 50-59	Age 60-69

Excellent	30	27	24	21	17
Very Good	21-29	20-26	15-23	11-20	12-16
Good	15-20	13-19	11-14	7-10	5-11
Fair	10-14	8-12	5-10	2-6	2-4
Needs Improvement	9	7	4	1	1
Men

Excellent	36	30	25	21	18
Very Good	29-35	22-29	17-24	13-20	11-17
Good	22-28	17-21	13-16	10-12	8-10
Fair	17-21	12-16	10-12	7-9	5-7
Needs Improvement	16	11	9	6	4

_Source:
_American_College_{of Sports Medicine. (2006). ACSM's Guidelines for Exercise Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins.}
So take the push up test and if you fall short, try this training schedule and retest in 4-6 weeks. Choose three days per week that you will do your push ups. This training schedule will cost you minimal time and energy while rendering HUGE rewards.
So, if it’s Monday, Wednesday and Friday - Wake up, Really WAKE UP and before heading out to work, or after an hour of being awake, hit the deck. Shoot for a specific number that you know from your previous test is edging on your maximum ability thus far AND add 3 to 5 more to that number. So if you tested at 12, shoot for five more, 15- 17. Yes, you may fall short but you need a goal to get stronger. Soon as your form suffers, that’s when you are done!
Do this three times during your designated “push up days” with ample time between sets, So: first thing in the morning, after lunch, before dinner or before bed. Good news, you can do them anywhere. It’s not uncommon for my husband to come home from work and find me on the kitchen floor, doing a set while cooking dinner!!! The work is worth the prize as push ups really add to a sleek physique as well as overall strength.
When it comes to mastering the push up, it’s been my experience that most aren’t willing to put in the work it takes to go there. Why not choose the path less traveled. Trust me, it will show!!
Until next time,
POWER ON,
Candace

Visit my Youtube channel for actual workouts to follow, www.Youtube.com/Sharie1225
Visit my website for all things fitness, nutrition or the latest fashion trends for training at www.FitIsItCardio.com

MONDAY'S MOTIVATIONAL MINUTE; "Need Motivation - How About Your Heart"?

2012-02-06T17:29:00.000-08:00

It’s Monday yet again. How quickly the clock turns now days. Often Monday’s get a bum wrap. GO ahead and mention that ‘Monday’ is fast approaching on any given Sunday and be prepared to duck.

One of the things that I’ve always found so interesting is that we choose this day, (Monday), as the launching point for implementing the loftiest of all our goals. Maybe that’s why it’s universally the weekday that is loathed more than any other.
No way it can live up to all those, “over the top” expectations.
I see the scenario in my head. Heck, I’ve done this myself and more often than I care to admit. We sit around on Sunday, Fat – Dumb and Happy - as the saying goes, and wax eloquent about the things we’ll accomplish THEN!!!
“I’m going to start running again. Think I’ll do 5 miles tomorrow (Monday that is). I might as well fit in some weight training too while I’m at it, so I’ll do my run at the club so I can hit the weights right after. Of course I need to finish the taxes, so if I get to the gym early enough…5 AM should do it, I can polish off the cardio, the weights and be showered and ready to go by 7 . That way, I’ll beat the traffic, get to the office an hour before the rest of the gang and finish the taxes before the budget meeting at 9. Yeah, that’ll be GREAT! I’ll set the alarm for 4 and get to bed early.
Sound familiar? You know it does! But Monday comes, the alarm goes off and you throw it on the floor. You drag yourself out of bed just in time to grab a quick shower, snag a cup of Joe and screech into the office parking lot on two wheels, only to find that you’re 5 minutes late for the 9 AM meeting….and so it goes.
SO, we need REALLY GOOD reasons with tangible goals in tact, in order for us to get after it; not another ‘rag – tag’ wish list of unrealistic, over the top, Sunday night bull sessions with ourselves, with me?
Well I have a reason for setting your alarm and it just might matter enough to get you up and out of the house with your sneakers on. What could it be?
Well, did you know that February is American Heart Month? Well, you do now and unfortunately, most of us know someone who has had heart disease or stroke. Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day. These conditions are also leading causes of disability preventing people from working and enjoying family activities.
I think this ought to be enough to motivate us to get our butts in gear don’t you?
I have much to say on this matter and yeah, you’ll be hearing from me about this, ALL MONTH LONG! WHY…what do you mean WHY? It’s the leading cause of death and disability in this country. Oh, I don’t know. It might just be me, but if I wasn’t working out, eating right or working hard to find ways to de-stress…this would get my attention.
SO for now, I’m just going to ask you to think about it, that’s all. What will it take before we get motivated to care for this body that takes such good care of us?
I’ll be back to nag you a little more very soon. For now, just think on that and get your sneakers, gym memberships and alarm clocks ready.
My husband tells me that when I get something on my mind, I’m like a dog with a bone until I get my way.
OH NOOOO!!! I feel the need to apologize in advance, as this feels , smells and tastes an awful lot like a good bone to pick!
So, Happy Monday Everyone and who knows, by this time next week, you just might be at the gym and living large…..never can tell what might MOTIVATE you now do ya?
Power On ya’ll - from one who realizes that "I just may be your worst night mare": A Fitness professional that not only blogs, but who practices what they preach and who also actually, deeply CARES.
But….I’m in your corner, on your side and I’m pulling for you.
Until next time,
Candace

For More on health, Fitness, recipes, our workout CD's and to shop my FAVORITE THINGS STORE go to my web site www.FitIsItCardio.com

WEEKLY FESTIVE FARE: Balsamic Chicken With Baby Spinach

2012-02-04T11:59:00.000-08:00

Balsamic Chicken with Baby Spinach

Ingredients- (makes 4 servings)

1 tablespoon olive oil
3 cloves garlic, chopped
2 (8-ounce) boneless, skinless chicken breasts, halved
8 ounces baby spinach
2 tablespoons balsamic vinegar
1/3 cup low-sodium chicken broth
1 cup low-sodium canned chopped tomatoes with juice
2 cups whole wheat couscous, cooked

Directions -

Heat a large saute pan over medium-high heat. Add the olive oil and heat. Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside. To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes. Remove from the pan and set aside. Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.

Place the couscous in a serving bowl. Top with the spinach, chicken and balsamic-tomato sauce...serve it up and you're done ...YUM!
You've just made a healthy dish everyone will love! This one is a hearty, good for you....'filler upper' - yet it only packs 353 calories per serving and to that I say, 'I'M IN HUN'!
Make this healthy dish for your family and keep on finding others ways to introduce them to hearty, HEALTHY FARE. I'm dedicated to helping you do so each week, so keep checking here. Together, we can make a difference and your efforts will be greatly rewarded in the end.
POWER ON,
Candace

Candace Grasso
CEO and Founder,
Fit Is It, Inc.

Other resources;
www.CandaceGrasso.BlogSpot.com
www.Youtube.com/Sharkie1225
www.FitIsItCardio.com

Nutrition Facts Per Serving:

Calorie- 353

Total Fat - 6 grams

Saturated Fat- only .9 grams

Protein - 34 grams

Carbohydrates - 42 grams

Fiber - 8 grams

Recipe compliments of Ellie Krieger and the ©Television Food Network G.P.

TRAINING TIPS: "Gain Strentgh By Playing to Your Weakness ""

2012-02-02T13:55:00.000-08:00

I must admit that in this business...I have been blessed beyond measure. Most of my clients have been with me for YEARS! We’re talking like 15 yrs. etc. That’s very unusual in the world of personal training and I DO NOT TAKE IT FOR GRANTED. Consequently, these dedicated ones have been consistent in their training and together, we’ve created and maintained a scary level of cardiovascular fitness and an incredible amount of muscular strength and muscular endurance. After all, let’s be real here. IF after 15 years of working with me, you didn’t resemble those remarks….you’d need a new trainer! I do believe in doing my job to the best of my ability. If I wake up one day and don’t feel the passion to do so, that’ll be the day I’LL QUIT. It’s just that simple. In the business of “PERSONAL” training, our clients deserve the very best from us and part of that is getting to know them and know them well. We need to know what makes them tick, both inside and out. We should know what they like, what they hate, what moves sets off their vertigo, what causes them to grab with their feet and cramp up….etc. We should KNOW THEM and in knowing them, we best know where their weaknesses are. There in lies the rub.

When I give a client exercises that they execute well, those are the ones they tend to like, period, it’s just that simple. Everyone likes it when they are good at something right? OF course, I do too. But if they’re always really good at it, it means we’re playing to their STRENGTHS. Either innate strengths or strengths that together, we have created. It’s a team effort to be sure. So the trick is for trainers to learn how to approach their clients with exercises that illuminate their weaknesses without making them recoil at the thought. These are the exercises that make them feel awkward, off balance, or “weak”, Right! “I don’t like this exercise Candace, I never have. I’m just not good at it and it just doesn’t feel natural to me”. I feel as though I've heard that sentence a thousand times and it’s my job, (our job in the industry), to help our clients understand that these are the exercises they MUST DO!

It’s BECAUSE they aren’t immediately efficient with certain exercises and movements that they NEED to do them. SO, it’s our job to gently encourage, and sometimes STRONGLY encourage them to do what makes them feel awkward, so that they will not become injured do to the imbalances that these weaknesses, (left unattended) can cause. SO, I usually tell them that I know it feels weird but if we only do what doesn’t, you’re gonna end up a twisted mess some day! No let’s do it shall we”? Never said my delivery was the best, but it get’s the job done and it get’s the job done because they know that I’m right and even more important…they know that I care.

SO, I challenge those of you who train alone and those of you who are trainers, to make February the month to focus on the exercises that will strengthen your weaknesses. Why NOT! Make it fun and challenge yourself to feel a little “off” when you do triceps kick backs with a resistance band while standing on one foot? I mean really…does that sound like it’s supposed to feel NATURAL? I think not. You and/or your clients, will come out stronger in the end.

Dig deep and don’t ever care who’s looking…

Power On,

Candace

FEBRUARY ABS CHALLENGE: As Seen On WBAL TV!

2012-01-28T03:00:00.000-08:00

AS SEEN ON WBAL TV. THIS MORNING: Help has arrived to get your abs in shape - just in time for spring break!

So if you watched me on the air this morning ...or even if not, (and you're hearing about this for the first time), here again, are the details you need to know, to participate in the upcoming Feb. Abs Challenge. Check it out!

Below, I am including the link to the Youtube videos I mentioned on the air, these two Workouts will get the job done.
Yes, we have our own channel.
In ddition, follow my blog here....as it will help you through the challenge with fitness and nutrition tips to insure your overall AB SUCCESS!
On the videos, you can follow right along with me as I will coach you through two different
level Workouts. Both are tough, they have to be, but they both consist of
only 5 exercises that will get the job done. SO give 'em a whirl and do wha you can.
Be consistent, watch what you eat and keep your cardio moving.

Do this and before you can say Spring Break, a bathing suit set of abs will
be yours for the taking. Starting February 1st - the 29th, just like last year's April Abs Challenge. ... we will use these two TOTALLY NEW videos to create the perfect set of abs and to create a little fun, friendly
competition .- which can be a very good thing. Friend me on Facebook as well, so you can tell me...
"I'm In Candace". Then come Feb. 1st, Your on the honor system. But you have me online right by your side here on my blog ( where you can also leave lots of comments as well), on my youtube channel and on facebook for posting your questions etc.

No time like the present to jump in!

Ps. Subscribe to my channel (for free of course) while you’re there and
You will receive a notification each time a new video is added! That way
You’ll never miss a workout, fitness tip, recipe done in my kitchen etc.

Below, you will find all the links to my info that you'll need including the live link right to my youtube channel. Once there look up these two workouts to use for the challenge!

Ripped Abs – The workout I, with Candace http://youtu.be/yAW5DFivCYE

Ripped Abs - The workout II, with Candace http://youtu.be/PSXLPsZus9I

Until Next time,
the Health and Fitness Diva....Candace Grasso Signing out!

http://www.candacegrasso.blogspot.com/ (my blog)
www.youtube/Sharkie1225 (my Youtube channel)
http://www.fitisitcardio.com/ (My Website)

WEDNESDAY'S WELLNESS: "Where Are Your Shoulders"

2012-01-25T17:20:00.000-08:00

You know, I have written posts, columns and articles about stress many times before and I suppose I will continue to do so as long as I am able to type.

Scratch that, I'll keep it up as long as I can simply breath, speak or gesture to someone else who can!!

Stress is a ruthless and tireless tyrant. Its goal? To continuously work in our lives in such an insidious way, as to blind and numb us to its presence. Ultimately, left unchecked, stress will have its way with us and we'll forget it's even there!!! IT has its eye on the prize of putting its stamp on our physical and emotional health and to destroy our overall sense of well being. We must learn to master the skills that can

help us overcome its ball and chain effect on our lives or just accept our fate, lye down and let 'This enemy' have its way with us.
If we take these simple techniques seriously, (bringing them into practice as part of our daily lives), we can win this war, break free from its grip and regain a sense of 'ease'.... instead of the "dis-ease" that stress can

and will eventually come to drop on our door steps.Today, I bring you just ONE out of an arsenal of practical and easily implemented defense tactics available to take this widow maker down. YEARS ago, I was "gifted" with this simple exercise, during a Bio Feed Back Session...after my doctor discovered that Stress was beginning to effect my pregnancy ! This is one I wasn't going to take lying down. SO, when I heard it, I was probably more inclined to take it to heart and commit it to practice, faster than you will here without having your child's life at stake (and to that may I add, THANK GOD)! However, if I have earned any bit of your trust after all these years folks...give this a whirl. With time...and a short time at that, this seemingly insignificant little ditty CAN rock your stress ravaged world; helping you begin to once again find the fullness of your breath. Keep practicing this and other stress reducing techniques and before you know it,you will begin to experience a greater clarity of thought and the ability to once again, live a calmer more even keeled existence. When we choose to take action, we'll be much better equipped to handle the TRUE STRESSERS of life as they are presented to us (and they will be), with an improved ability to handle them in an appropriate and diligent manner - without a damaging effect on our health .

Ok, Ok, so give it to me. What is it. Where can I start?
So glad you asked.

It involves stop signs and Red lights. Bet you weren't expecting that huh? Simply put, 'every' time...(not sometimes, or even most of the time folks,
but EVERY TIME MEANS EVERY STINK'IN TIME), you come to a Red Light or a Stop
Sign, take a deep deep breath and as you exhale, ask yourself, "where are my shoulders"? That's right, and I bet for the first few days, EVERY TIME You do this- you WILL find they're up around your ears. So, as you exhale, drop them and give your neck a couple of gentle, muscle reducing rolls.

People, this is not where your shoulders naturally belong. Keep that
posture up most of the day (as many of us unknowingly do), and your upper Trapezius muscles will have a field day on your head and neck muscles, causing painful stress headaches. Number two, when your shoulders are constantly elevated, your entire upper body is tensed. This can contribute to possible
elevations in blood pressure, elevated heart rates and places the body in amild and constant state of the 'Fight or Flight' response. In short, it will bring you down and cause you to feel overly taxed, chronically fatigued and inexcusably irritable.

Try this simple test:
Right now, where ever you are, DO this and see how you feel ; Purposefully shrug your shoulders way up high and tighten. Hold on to that for a few seconds .....feel good? OUCH! If you're being honest, your whole body began to tense and your entire system felt as though it was racing just a bit, right? If not, do it again but hold it for a full minute. YEAH, now imagine doing that most of the day without recognizing it because we just never gave it much thought. Once again, stress wins. You begin to accept this feeling
as normal and most of us don't recognize it at all....until we can't take it anymore.

SO, what do you have to lose?Take this simple task to heart and if
necessary, put a 'post -it' note on your steering wheel! IT works, TRUST ME!!!
I do it.

And last; Please understand that I KNOW You'll be inclined to, ONCE
AGAIN.... laugh this one off (people, I know human behavior, this is what I do and I could almost hear you mocking the idea from the first paragraph on. It''s our human nature. Don't worry, I don't take it personally). But if you do decide to laugh this one off, listen quietly and you'll hear the subtle
snickering sneers and jeers of STRESS mocking you right back. Feel it, hear
it, sure you do. It's happening just under your skin! And to that I say...."Ah, HECK NO".
For me, I'm taking Stress DOWN and with it... IT'S MINIONS OF MALADIES it
wishes to inflict on me as well!

Who's with me?
Until next time,

Power On and don't forget....Stress is roaming about the earth seeking whom it may devour. Don't let it be YOU!

Candace

WEDNESDAY'S WELLNESS: "A Deep Breath of Restoration"

2012-01-25T13:11:00.000-08:00

You exercise,you eat right, but your last few check ups have you more than a little perturbed. So what has your blood pressure boiling? well.... Your blood pressure actually! Until you hit your mid 40's, the blood pressure you've always bragged about, a well worth the exercise effort of 110/70, has slowly begun creeping up! While your numbers used to be well within the limits of ballsy braggadocio..today you walked out with 135/85 rolling around in the back of your mind and you just can't shake it. You still exercise regularly, your cardio is spot on and you are the one who gladly turns down all of the sodium soaked, saturated fat favorites at your local bistro. So what gives? Well the good news is, you're still doing everything right AND while 135/85 isn't what you'd like to post on FaceBook...it's not off the charts either. We used to consider 140/90 the cut offs for what we considered boarder line high Systolic (your top number) and Diastolic (your bottom digits)...bad news is, we've since dropped that considerably to a cut off of more like 120/80...YIKES! I know, I know....try not to stress..YEA STRESS... now that's something we can talk about but first, take some solace in the fact that in general, the chance of having high blood pressure increases as you get older.

Before age 55, men have a greater chance of having high blood pressure. Women are more likely to have high blood pressure after menopause.

While we can't control the fact that we're all getting older (and with that little fact comes the good, the difficult to accept and the down right ridiculous), we can control our stress.

You See, blood pressure depends on a combination of two factors:

1) How forcefully the heart pumps blood around the body and
2) How narrowed or relaxed your arteries are.

Hypertension occurs when blood is forced through the arteries at an increased pressure and guess what...STRESS plays a HUGE ROLE in how this will increase your numbers. Now, BEING THE HEALTH AND FITNESS DIVA...I have an option for you to try. IT worked for me. I was always running a 'CHECK HER PULSE AND SEE IF SHE'S ALIVE" ..108/60ish blood pressure for most of my adult life UNTIL..you guessed it, My early 40's and up it TRIED TO CREEP. Until that is,

refusing defeat, I dug my heals in ... did my research and realized that the only thing that 'could' make a difference that I wasn't attending to, was My STRESS LEVEL.

SO, I researched more, read more, learned about and BOUGHT a unit called RESPERATE! A lovely .."makes you feel euphoric" deep breathing machine that with the melody of what sounds like Pachelbel's Canon, slowly lowers your breathing rate to 10 breaths per minute or LESS! It's based on the fact that breathing deeply and mindfully helps stimulate the parasympathetic nervous system to trigger a relaxation response throughout the body. Like all exercise, when repeated enough, the body responds and it's ability to reduce its destructive effects of stress are strengthened. Your body's ability to lower it's blood pressure often follows suit as it falls in line with the parasympathetic parade. If your doctor is concerned and suggests medicaiton, by all means, avail yourself of its benefits. BUT why not( while doing so), also invest in a time tested exercise that may just give the body a chance to eventually regulate this on it's own. If not, you'll be healther all the way around by lower your stress levels... period! We'll discuss more on this matter on other Wellness Wednesdays but take it to the bank and cash the check now,STRESS KILLS...END OF DISCUSSION! RESPERATE did work for me and It brough me right back down to yesterdays reading of 110/72...I'll take it. NO i DO NOT have a deal with the company. Kinda wish I did cause this sucker works. Use it a few times a week...lying down..quiet music.guided deep breathing....ahhhh. Now that's what I call a tip worth taking.

Go to www.Resperate.com for details and if you get the same result, PLEASE LET ME KNOW.

I'll leave you with my favorite quote of all, The last sentence ever spoken by Mattie Stepanek....

"Choose to inhale, don't breathe simply to exist." -Mattie J.T. Stepanek (1990-2004), Poet and Peacemaker

Until Next Time,

Power ON,
Candace

MOTIVATIONAL MINUTE: “Let He Who has never fumbled, missed a catch or been sacked; Cast the First Football”

2012-01-23T18:47:00.000-08:00

We lost the game. Whether you like football or not, whether you watched the game or not, you certainly know by now, what I’m referring to. I’ve tossed and turned over this one but not possibly as much as Billy Cundiff and while my disappointment will shortly fade, his will last for days, weeks, months -ah heck, this is stuff for the history books. It never fades away from the one whom it’s written about. Unfortunately, this isn’t the kind of stuff a ball player wants to be remembered for now is it?

Really, I have very few thoughts when I reflect on the gut wrenching end to yesterday’s history making game. Though at the time, I literally fell to my knees (if I’m lying I’m dying…). when I looked up and saw we’d just missed a 32 yard field goal, thus sealing our fate and ending the game. The thrill of the Super Bowl for the Baltimore Raven’s was NO MORE. I’m not the only one. Players stood in statuesque shock. Some mouthed words so clearly you swore you could literally hear them. Yet nothing was more haunting than the face of Billy Cundiff. Uuuggggg, I swear I could and still can… feel his heart. If you let yourself go there AND I BELIEVE WE SHOULD….it’s painful, DEVISTATING EVEN and I for one, still feel “Him”; way more than the loss itself. Yet, when one tries to put this into “adult like” proper perspective, we tell ourselves “ah, come on… it’s just a ball game, right”? But this wasn’t just any ball game and that wasn’t just any missed field goal, nor likened to the average missed catch, bad throw or stupid penalty. This oops, (in our eyes anyway) lost the game. More rightly put, it lost the ‘possibility’ of winning the game. It was the final play. It was the exclamation point to the end of a synergy of energy that the entire city, dare I say STATE had been flying high on for weeks. The purple lights have been snuffed out and the Raven’s flags have been folded away. If one wants to be dramatic that is.

According to the “College and Pro Football Newsletter”, the average field goal attempted by the top 5 kickers in the AFC and the NFL was 36.5 yards in 2009.

Billy’s kick was a minimal 32 yards. A high school field goal kicker's level at best.

Let’s face it. Pro players usually make these. Point blank. Usually that is. This 32 yarder just happened to miss the 3 points we needed to go into overtime and possibly win the game… gaining us entry to the Super Bowl, that’s all. UGGgggg there it is again. I swear I can feel him. His disappointment is a deep, deep wound that we cannot understand. He’s a pro athlete, I’m a pro athlete. He makes these kicks ALL THE TIME. I cross the finish line in the 'top master's' ALL THE TIME and yet I’ve also NOT! It hurts. But when I miss, I’m the only one starring back at myself with disgust at my botched performance. On the contrary, I dare say Billy has millions and none of them are even capable of hurting as much, or feeling as much disappointment or disgust, when reflecting on his performance than he.

It’s not often considered, but certainly true - kickers are often the ones responsible for keep or changing the momentum of a game. FYI, field goal kickers make on average, 81.2% of their attempts. That leaves an average of 18.8% of field goals that are missed.

But most of those don’t give you a pain in your gut.

Bottom line, Billy Cundiff has hit hundreds, even thousands of 32 yard field goals. Eventually, the odds will catch up with you.

You’ve been there. Ever drop the ball at work, (metaphorically speaking of course) and screwed up big time? Ever hit a curb and wrecked the car (though you’ve made turns like that thousands of times before, without the slightest scratch)? Gotten a ticket lately? Missed a plane? Most of the time we never do these things however, once in a while the law of averages will bite us all in the proverbial backside, just like Billy. The more we put ourselves out there, the harder we try, the more we go for it, the faster the odds are gonna run us down. But we can’t be sidelined by our fear of failure now can we? We have to get in the game, even though we know we’re gonna make mistakes from time to time. It’s worth it.

I can’t stomach one more article ripping Billy Cundiff apart. We’re all in the same ballgame of life. We’re all gonna make mistakes, only difference is, most of the time nobody knows but us!

I really like football. But I don’t claim to know all that much about every part of the game, but there’s one thing I know for sure; NOBODY CAN FEEL AS BAD ABOUT THIS AS BILLY DOES. He’s a good man and a good player and yesterday, the law of averages caught up with him and he just couldn’t beat the odds.

Let he who is without mistakes write differently!

Until next time,

Remember the measure to which you judge another, it will be measured back at you…

Candace

THIS WEEK'S FESTIVE FARE: "Low Cal Breakfast/Lunch Burrito"

2012-01-21T16:40:00.000-08:00

Simply the fastest, best tasting, easy to make - low calorie breakfast I’ve ever made~Try this one and you’ll be full till lunch! Better yet, go ahead and let it double as a hearty lunch recipe as well.

Power on,
Candace

Combine
Ingredients:

1 egg plus 2 egg whites

1/4 cup canned black beans, rinsed and drained

2 Tbsp salsa

2 Tbsp shredded low-fat cheddar cheese

1 small whole wheat tortilla

DIRECTIONS:

Scramble eggs, beans, salsa and cheese and

fill tortilla with the egg mixture.

How easy is that! Try it!

Better yet, why not set up a burrito station for the Super Bowl ? Mix a large

batch of the egg mixture in advance, cover and let them fill their own. It’s

always nice to have at least one healthy option so might as well make it fun.

Besides, who needs to know?

**USA TODAY: weight loss challenge

http://www.candacegrasso.blogspot.com/

Thursday's Dish'in Nutrition: "Did Paula Deen's Diet Cause Her Diabetes"?

2012-01-19T13:51:00.000-08:00

The story is all over the news. You couldn’t miss it if you tried. If you follow the Food Network and in this case even if you don’t, you most likely know many, if not all of the players involved. If not, that’s fine as well because what I’m not going to do, is a make a judgment call in this particular case. It’s not my job to hash that out. Paula Deen isn’t a client of mine and therefore I don’t have all the pertinent information necessary to do so. If she were a client of mine, client privilege would keep me from even writing this article.

However, in response to today’s breaking news about the beloved chef and her diagnosis of type II diabetes, I feel a responsibility to address the issue of diabetes and its impact on this country. From there, you can draw your own conclusions as hopefully; you’ll have a better understanding of the differences between type I and type II diabetes and what you can do to help prevent it.

It’s also my hope that armed with this information, you will take what you’ve learned and create an action plan beginning today , to protect you and your family (as much as one can), from the ravages of this devastating disease.

Today, our country is facing the largest Type II diabetes epidemic in HISTORY! That alone should gain our attention. But why type II and not type I? Here, in a nutshell, is what you need to know –

Type I is quite often still referred to as juvenile onset diabetes, because it occurs typically before the age of 20. Those with type I diabetes, usually tend to be on the thinner side of the weight equation; thus giving us a clue as to the history and cause in part of type II.

The cause of type I diabetes is due to the fact that the pancreas (the organ that secretes insulin), is damaged so to speak, causing people with type I diabetes to always need insulin. This can either be injection or distributed through an insulin pump. Interestingly enough, Type I diabetes accounts for approximately only 10-15 percent of all the diabetics in the country. Ya, it makes you go HUMM right? RIGHT!

So then, we’re left with type II. Type II is obviously the most common type of diabetes and is also known as “adult onset”. Type II diabetics tend to live on the heavier side of the weight equation and are also usually not diagnosed until after the age of 35. The cause for type I and Type II are quite different and there in lies the rub when it comes to the devastation it is wreaking on this country. Type II is often due to ‘Insulin Resistance’. With Insulin Resistance, unlike type I, there is plenty of insulin available but its lost the ability to do it’s job (control blood sugar). Treating type II diabetes is quite different as well. Usually a healthy lifestyle change, including diet and exercise will often do the trick. Though often, oral medications can aide in its treatment as well. One of the main culprits for the body’s inability to respond to insulin properly is over body fat percentage. OUCH!

Type II diabetes is responsible for a staggering 85 to 90 percent of all the diabetes cases in the country. Type II diabetes is also associated with heart disease, and that's why it's so important to not only treat the glucose levels, but also to attack blood pressure and cholesterol levels as well. Type II diabetes often crosses from generation to generation however…..IT CAN OFTEN, IF NOT MOST ALWAYS, BE PREVENTED! There in lies the crux of the matter.

While it is known that anyone at any age can have either type I or type II, in most cases, the writing is on the wall and this country is headed straight for it, at warp speed and without a helmet!

So now you do the math. It’s a sad state of affairs. I and my colleagues spend a good portion of each day in the trenches helping to fight this war but more ammunition is needed. Please, if you have children, do all that you can to pattern a healthy lifestyle. Do so by implementing a nutrient dense, fiber rich diet; one that’s low in saturated fat and sugar and include daily exercise as a part of your ever day activities. In doing so, you may not only save yourself and your family but you’ll also be winning one for OUR SIDE!

Paula, our prayers are with you.

God’s speed ya’ll and as always,

Power On…

Until next time,

Candace

Wednesday's Wellness: “Lighten Up - Road Rage Can Damage Your Health”!

2012-01-18T13:53:00.000-08:00

Ok, so I live in Baltimore. Just so happens, Baltimore often ranks near the top of the list when it comes to cities with the worst traffic in the country. We most always hit the top 20, with a new report from Highway Administration ranking us right at the top of the list! I live here. I understand this. I drive here. I've come to accept it... HOWEVER, I do so by conducting myself with a diplomacy that comes through sheer discipline alone, a lady - like dignity and a good dose of decorum. I wouldn't dare leave my home to hit these frenetic "Nascar speed ways" unless I first prayerfully considered asking for the will power it takes to produce a good attitude AND a hope that others might respond in kind.

Unfortunately. what I find is a situation that's given birth to behaviors bordering on barbaric.

Those of us who choose to refrain from ACTING OUT already suffer from what should and can best be described as BATTERED ROAD SYNDROME! We've been shot the bird, had expletives shrieked at us and been so closely tail gated that a single hiccup could cause a three car pile up.

And yet a new phenomenon has crept in among the road rage roadsters and I for one have had it with their already inappropriate, childish, dangerous and down right abhorrent
“Road side manner"!

It's what I call the 3 second rule. Goes like this; (and it happens to me at least two to three times a day now, without fail)- you are sitting at a red light, the light turns green...1 one thousand, 2 one thousand,3 one BBEEEEEEEPPPPP!!!!! YEP, if you don't get your foot from brake to gas petal in less than 3 seconds, the horn behind you goes off! Experienced it? My family has and I've taken a survey, lots of us have. It takes at least two or three seconds to move one’s foot from brake to gas, so my suggestion is to take a deep breath and ask yourself what you think you're going to do with that dubious nano second you believe you just gained. I also implore you to consider the health risks you’re taking by giving full vent to your anger that obviously has NOTHING to do with red, green or any colored lights, road signs, traffic delays or the inadvertent experiences such as being “cut off” by an other wise innocent driver who just found their blind spot (and you just happened to be in it).

IF you think that you can't sit still for three seconds without blowing your horn, I wonder what your family experiences at the end of a long day, when you blow in the front door and let it rip? Gerry Smith, Vice President of Organizational Health at Warren Shepell, is a consultant on workplace violence and spends most of his time teaching organizations how to make their workplaces safer, including how to drive safely. Smith says, “ Road rage can affect your health both inside and outside your vehicle”.

So true. We know that stress - manifested in various forms - can cause, contribute to, or exacerbate elevated blood pressure, various issues with pain, heart disease, digestive problems, sleep problems, depression, obesity, etc.

Many feel that road rage is a behavior that you either have and can’t control, or something you just don’t tend to experience. This of course would imply that those of us who don’t participate in such behavior, are just the type of folks who aren’t bothered by aggressive and annoying road related happenstance. To that may I say a short but sweet “BULL HONKY” (yes, my dad’s Oklahoma influence is showing once again)! Choices are all around us every day. I mentioned on Monday that “Happiness is a Choice”, is one of my favorite reads. I don’t know if it exists, but I would suspect it would be easy enough to write “Anger is a choice” as well. We all have the ability to change. Abstaining from participating in destructive behaviors; be it overeating, slothfulness, working too much or controlling ones temper when it comes to issues we CHOOSE to PERCEIVE as catastrophic (more on that idea on next Monday’s post - FYI), are within our power to overcome.

When it comes to the notion that one can ‘decide’ to either let it fly or to refrain from such antics, it’s nice to know that Smith agrees. When asked if one can choose to control oneself, even in the heat of the moment, he had this to say; "I believe you can. I believe you have an instantaneous second of choice to make, you either make the choice to be angry or make the choice to let it go and I think all of us can do that. Anger is something we choose to do. Anger is something we let happen. Most people think it's something that's beyond their control but it's not."

Wellness itself is also a choice – a decision one makes to move toward optimal health.

Make the choice to begin to work towards a state of balance today. Truly there is no time like the present. Do so, in all areas of your life. Though it’s not easy, it’s well worth the effort. Living a healthy, abundant life entails a balanced focus in all areas of our existence; intellectual, social, spiritual, emotional, physical and occupational. Life is short. SO, I beg you, lay off the horn and take a little time to smell the exhaust….it is a beginning - not only for yourself, but for the rest of us as well!

Until next time,

Power on,
Candace

Candace Grasso; For more articles, go to www.CandaceGrasso.BlogSpot.com

For information on Fitness, Nutrition and a list of our services, as well as our audio cardio workout downloads, go to www.FitIsItCardio.com

Monday's Motivational minute: "Are You A Tigger or an Eeyore"

2012-01-16T14:14:00.000-08:00

SO, it's Monday and your Monday morning wake up calls can have you either jumping out of bed and onto the mattress, or rolling over trying to crawl under it? Why is that? I wonder about these things and after working with what must be literally thousands of people by now, it's been my experience that most would agree - they either pull the covers over their heads, in an attempt to hide till it's Friday again or they bound out like Tigger from Winnie the Pooh! So, what's the difference?

Our attitude over our circumstances. It plays a huge role as to whether or not we "FEEL" we have something to look FORWARD TO! A vacation, a trip coming up, an event that evening or something, anything out of the ordinary to hook our wagon to. How Sad. This pervasive, "thrill me or I'm not having fun" mentality is honestly full of crap! Oh how I loath that type of circumstantial based living. Years ago, I used to do the same. I was constantly letting my circumstances dictate my attitude. I lived from one adventure to the next but in between, my hidden attitude was much like that of a "closeted Eeyore", who's outlook can best be summed up by a famous quote from the despondent donkey himself, "Days, weeks, months..who knows....", feel familiar?

SO, how do you make a change. Well in all situations involving change the first necessary element for success is wanting to - 'change that is'. Next, look at what you're missing? You miss being 'present' today because you're waiting for a tomorrow that's gonna be better. Problem is that when tomorrow comes, in many cases it leaves you slightly disappointed , SO you start waiting for "IT",,all over again. In the mean time friend, YOUR DAY TO DAY LIFE IS JUST ON PAUSE and You're the one hitting the button. SO, here's the magic....'MAKE YOUR ATTITUDE FOLLOW YOUR ACTIONS' and NOT the other way around!

No, not simple...at first, but oh yeah, it works. You want to be more cheerful, ACT HAPPIER,(everyone around you would sure appreciate it ..REALLY). Do you think your day ahead of you sucks? Guess what, you just sealed the deal. How do I know it works? Once upon a time I woke up, went to work and in short order found myself lying on a gurney in a Helicopter, being flown to Shock Trauma .I was gushing blood with glass embedded throughout my entire body ...I had just BROKEN MY NECK and shredded my face and almost bought the ranch! Know what I wanted to look forward to right then? JUST ANOTHER DAY ...prayerfully ,with me IN IT!

It is one of several events that I am now - "OH SO THANKFUL FOR"! Seriously, Full throttle, life threatening events that have shaken me into the truth.."all things are to be celebrated, even simply 'GETTING UP' "!

There is a book called "Happiness is a Choice" and I highly recommend it because it is TRUE. In this life, we find what we look for. SO, Happy Monday from one who's now a Tigger through and through and in the words of Tigger himself, I'll leave this greating with you; "The wonderful thing about Tiggers.....Is Tiggers are wonderful chaps. They're loaded with vim and vigor and they love to leap in your laps"!

Make today and everyday, GREAT! It's a choice - All circumstances aside.

Till Tomorrow, Power on

Candace

THIS WEEK'S FESTIVE FARE:"Skillet Shrimp with Tomatoes and Feta"

2012-01-14T10:15:00.000-08:00

10 minutes TOTAL TIME

15 minutes YIELD

1 serving:

Ingredients

1 clove garlic, minced

1 cup cherry or grape tomatoes, halved

1/8 teaspoon dried oregano leaves

1/8 teaspoon salt
1/8 teaspoon pepper
3 ounces frozen, peeled and deveined, medium shrimp, thawed
1 tablespoon sliced green onions
1 tablespoon crumbled reduced-fat feta cheese

Directions;

In small nonstick skillet coated with cooking spray cook garlic over medium-high heat about 30 seconds or until fragrant. Stir in tomatoes, oregano, salt and pepper. Cook and stir about 2 minutes or until tomatoes are soft.

Add shrimp and onions. Cook and stir for 2 to 3 minutes or until shrimp turn opaque. Sprinkle with cheese.

A great single serving size dish to whip up for yourself when you need a quick, easy, low cal meal that can be made in minutes!

DELICIOUS TOO....and only 200 Calories per single serving,( ie. this recipe makes just that)!

Double the ingredients and make a fabulous dish for two.

Enjoy the Ravens Game and consider making this one for the "AFTER PARTY as well".

Yes, We live in Baltimore and shamelessly I say, "GO RAVENS"!!!

Until Monday,

Eat Well to Live Well -

Candace

THURSDAY'S DISH'IN NUTRITON; "Weight loss Success and Your Stage of Readiness- Are You Ready to Win"?

2012-01-12T15:29:00.000-08:00

Really want to win the battle

of the bulge? Seems like a silly question I know and yet surprisingly, it isn’t

really silly at all? Ever heard of the “stages of Readiness test or scale”? It’s a tool that we use to measure exactly that; which stage of readiness we may or may not find our clients to be in, when

it comes to the business of implementing and maintaining healthy lifestyle

changes. The one we often use is known as the Cooper program. The five stages
in the Cooper program are 1) pre-contemplation, 2) contemplation, 3) preparation,
4) action and 5) maintenance. Each stage has specific risks which may impede an
individual’s positive progression in an exercise, weight loss or healthy
lifestyle change program in general.

However; often times, those
risks can be discovered and tackled before a program even begins by recognizing
certain signs that help us distinguish which stage our clients may or may not
be in. Often, they claim to be ready, but have you ever heard the saying “Your
actions speak so loudly, I can’t hear a word you say”? That’s it exactly! Our
job, as lifestyle coaches, trainers and nutritionists, is to recognize the stage
of readiness our prospective clients are actually in, regardless of what they
say.

So let’s test your stage of
readiness by an exercise that I’m going to propose you try. DO this and you’ll
most likely win the battle with weight loss and finally reach your goal or target
weight. IF you baulk at this easily implemented process that lends itself
towards weigh loss success, but definitely makes the prospect of getting after
it quite real; you’re most likely still in stage 1 or 2 and are yet
contemplating the IDEA of losing, not preparing to do so. Let’s find out shall
we?

It’s simple. Go out and buy a small pocket calendar.
Now, weigh yourself and write that weight down on your calendar. While this often strikes terror in the
hearts of many, in order to win this war you have to know your number and own
it. After all, the reality is, you’ve earned it…good or bad, and it’s important
to recognize that fact and face the music. The ability to do so (or lack of),
is yet another key to unlocking one’s stage of readiness. Do this exercise and
whatever your number may be, you won’t be there for long.

Next, count out a full 7 days,
(one week) and subtract 2 pounds from your starting weight and record that new number
there. Doing so makes it seem as if it’s already a done deal. SO let’s say we
Started and weighed ourselves on Friday the 13th (hey WHY NOT. Trust
me; it’s just a number folks. Don’t even get me started on that silly notion).

Next, you’d go to Friday Jan. 20th
and write down 185 – 2 lbs. and record 183 pounds there. Then go to the next
Friday, Jan. 27th and record 181 pounds. On Friday February 3rd,
record 179 and so on. We know that a solid, healthy, realistic weight loss of
one to three pounds per week is a good goal to shoot for. Next, for a little
emotional break, every fourth week go ahead and record a weight loss of just
one pound down instead of two. So on the 10th of February in the
scenario, you’d record 178 and then start the cycle all over again by recording
176 pounds on Friday February 17th.

SO it’s a two pound loss,
recorded for three weeks and on the fourth, reduce the loss recorded to a
single pound and repeat this process in your calendar until you find you are at
your GOAL WEIGHT. This way, you have a definite goal weight - DATE FINALE!

How exciting. We do this all the time when training for athletic events (marathons
for example), when studying for major tests and board examines in school,
preparing for a new jobs we must undertake, etc. etc. etc.

It’s called a plan with a
time line folks and it works. Without it, we flounder around like a fish out of
water…flipping and flopping on the shore, hoping for a miracle. With this common
sense approach, guess what? No miracles are required!

SO, for this hypothetical
client, with a starting weight of 185 on Friday Jan. 13th and a goal
weight of 150 pounds ( by using this simple but highly effective formula), they’ll
realistically hit their goal weight on Friday June 1st! (Obviously give or take a
little…and I mean do mean a little). It’s a plan!!!

IN approximately 4 ½ months, this person will
have reached their goal.
This exercise can give you the inspiration to stick with it when the going gets tough by focusing on a
clear cut timeline with a definitive goal weight date CLEARLY IN SIGHT!

Now ask yourself….ready to
buy a calendar and do the math? If not, do some more ground work and ask
yourself what may be holding you back from reaching for what you “say” you want
so badly.

That alone may break the seal
of your motivation and bring your goals to fruition.

Until next time
Power On…

Candace

TRAINING TIPS: "Wanna Set of Six Pack Abs..Really"?

2012-01-10T16:25:00.000-08:00

I've had enough! Recently, I've done more than my fair share of articles

flushing out false advertising claims and you know what, I'm not done yet.

If I turn on one more infomercial, face down another Internet "POP UP" add,

or find myself recoiling in horror while watching another evening "news

special"

(in this case I'm using the word "news" more than loosely ), I swear I'm

gonna spontaneously combust!

There are two at the moment that have me so hot under the collar, I feel

the need to carry a personal, purse sized FIRE EXTINGUISHER..... if I could

find one that is. However, if such a contraption did exist, it could servenot only to extinguish myself
if I were to burst into flames but also to
sooth the fiery darts of another unsightly HOT FLASH! Closest I can think
of is one of those little, personal, hand held fans. If hot- great. But if
engulfed in flames, not so much.

However, now's as good a time as any, to
let you in on a little secret. Seriously, through the power of
cardiovascular exercise, I'm yet to experience a single one - hot flash that
is -TMI? Well, whether it is, or isn't... that's DEFINITELY another article
for another day. Sorry men- the truth hurts, but I digress- Back to the '
Hot' button issue at hand ( pun -very much intended).
There are many advertisers out there trying to convince us, that the tanned,
Greased and shredded, six to eight square packing fitness models on
their sets, got that way from their latest, greatest, NEW and

IMPROVED PROGRAMS that never require you do a single traditional abdominal
exercise! It 's MAGIC! Truth is, everyone of those models have been hitting
the deck, decline benches and doing multiple sets and reps of every ab
exercise known to man to obtain what they're packing.

I must come clean and tell you that YES, I have a serious six pack. I even
tastefully posted a picture of it on FaceBook about 6 months ago on a dare.
No need to dare me. I often, when teaching abs classes, doing a
master class or teaching continuing education programs on Proper Abdominal Training
,I often opt to sport some tasteful 'mid drift showing' ab revealing, fitness
attire. Most likely from my addiction for all my fitness wear - "Vumawear" workout gear.

SO it doesn't take much coaxing to get me to go there. Plus, truth be
told...after two children, two C-sections and turning 50...I'll admit I'm
darn proud of them. I've worked and pushed and earned every single square.
And that brings me back to my point. If you want that look, you'll have to
do so as well.

Once again folks, there's no magic bullet here, no program that
requires not a single ab involved exercise be executed, no magic, mythical belt that you just
Strap on and tadda- the work gets done for you while you rest. There's no hypnosis that
conjures up a shredded set of abs by the power of the mind!

What it does take, is a well planned program, appropriate for your fitness
level. Done consistently, 3 to 5 times per week...involving- you guessed it,
working the Rectus Abdominis muscle and your Obliques.
To attain what they're claiming, your program should also include a
component of fat burning cardio vascular exercise and proper diet to lose the body fat that might well be covering the results of your hard work!

Sorry, I'm a real buzz kill I know. But I'm here to help you sort through the
rubies from the rubble and find the truth amongst a myriad of false claims
and inappropriate programs for the goals you wish to attain.

To help you even more, I am including a link to two of our latest YouTube Ab
workouts, featured on our YouTube Channel. Yes, we have our own channel.
Chocked full of fitness and nutrition info to help you along the way. You
can follow right along with me as I will coach you through two different
level Workouts. Both are tough, they have to be, but they both consist of
only 5 exercises that will get the job done. SO give 'em a whirl and do wha you can.
Be consistent, watch what you eat and keep your cardio moving.

Do this and before you can say Spring Break, a bathing suit set of abs will
be yours for the taking. Starting February, just like last year, we will use
these videos to issue a FEBRUARY ABS CHALLENGE. A little fun, friendly
competition can be a very good thing. Friend me on Facebook if you'll Want
to learn the details.

SO, Once again...I'm running interference for you. Separating Fact from
Fiction and helping you move closer to your goals.
The links are listed below. No time like the present to jump in!

Ps. Subscribe to my channel (for free of course) while you’re there and
You will receive a notification each time a new video is added! That way
You’ll never miss a workout, fitness tip, recipe done in my kitchen etc.

Ripped Abs – The workout I, with Candace http://youtu.be/yAW5DFivCYE
Ripped Abs - The workout II, with Candace http://youtu.be/PSXLPsZus9I

Until Next time,

the Health and Fitness Diva....Candace Grasso Signing out!

http://www.candacegrasso.blogspot.com/ (my blog)

www.youtube/Sharkie1225 (my Youtube channel)

http://www.fitisitcardio.com/ (My Website)

Monday's Motivational Minute: "You're a Materspiece of Potential"

2012-01-09T14:03:00.000-08:00

So here we are… another Monday. I hear they tend to roll around about once a week!! Seriously though, how are you doing today friends? Ya know, I find Mondays to be the great equalizer! Mondays have taken down more than their fair share of the most convincing, GRANDIOSE plans… spoken with greatest conviction just days before. You know the scenario. We’ve all been there. These are the goals and dreams most often shared among the best of friend when a “couple of cold ones” are being passed around. There was ABSOLUTELY NO lack of conviction then. There was no swaying you from your dreams Saturday night, but today hit and NO PLAN OF ACTION WAS PUT IN PLACE…NO PLANS TO GET THE BALL ROLLING. SO where’s the magic? Well, the difference is this. You have a dream, what you need is a goal, and the difference between the two is simple…..A TIME LINE! A decision to make an action plan and stick to it!

SO, let me quote my favorite author on the subject, John C. Maxwell… and let his genius sum this up.

Then I suggest you go get his little book…”MAKE TODAY COUNT” and oh yea, READ IT ! Then you’ll be well on your way to turning your dreams into REALITY; or as he puts it…making your life into “A master piece of potential”…..here’s Maxwell;

“The Ingredients necessary to make every day a masterpiece are; DECISIONS AND DISCIPLINE:

Good Decisions - Daily Discipline = a plan without a payoff.

Daily Discipline – Good Decisions = Regimentation without Reward

Good Decisions + Daily Discipline = A MASTER PIECE OF POTENTIAL"
(*John C. Maxwell, 'Make Today Count')

In my words, that daily discipline = planning your work and working your plan, with a definitive time line!

SO, make Mondays the most exciting day of the week. It’s with the power of our choices, (decisions and discipline) that our potential is either chained tight or set free”!

Until Tomorrow,

MAKE TODAY COUNT….
Candace

Candace Grasso
CEO and Founder, Fit Is It, Inc.
http://www.candacegrasso.blogspot.com/
http://www.fitisitcardio.com/

THIS WEEK'S FESTIVE FARE: " Asian Beef with Snow Peas - Stir Fry"

2012-01-07T19:08:00.000-08:00

Tonight, why not try this great tasting, easy to prepare stir fry recipe thanks to "allRecipes.com" . Great for the entire family. Chocked full of powerful nutrition with a low calorie investment. With recipes like this, you can't go wrong!

Until next time...
Power On and Eat Well,
Candace

Prep Time: 5 Min

Cook Time: 10 Min

Ready In: 15 Min

Ingredients:

•3 tablespoons soy sauce
•2 tablespoons rice wine
•1 tablespoon brown sugar
•1/2 teaspoon cornstarch

•1 tablespoon vegetable oil

•1 tablespoon minced fresh ginger root

•1 tablespoon minced garlic

•1 pound beef round steak, cut into thin strips

•8 ounces snow peas

Directions;

1.In a small bowl, combine the soy sauce, rice wine, brown sugar and cornstarch. Set aside.

2.Heat oil in a wok or skillet over medium high heat. Stir-fry ginger and garlic for 30 seconds. Add the steak and stir-fry for 2 minutes or until evenly browned. Add the snow peas and stir-fry for an additional 3 minutes. Add the soy sauce mixture, bring to a boil, stirring constantly. Lower heat and simmer until the sauce is thick and smooth. Serve immediately

Nutritional Information:

Amount Per Serving Calories: 203, less than 10 grams of Fat.

http://www.candacegrasso.blogspot.com/
http://www.fitisitcardio.com/

THURSDAY'S DISH'IN NUTRITION: "Consistency is the Key"

2012-01-05T12:06:00.000-08:00

While making the rounds this week, I am overwhelmed by the number of people who are consumed by the amount of weight they have gained over the Holidays.

I often fondly refer to it as the “Festive Fifteen”! However, be it five, fifteen, fifty or more; when it comes to the business of getting excess pounds down, you can take this one to the bank – “Consistency Is the Key”.

You may or may not know that along with my various other duties as CEO of Fit Is It, Inc. I am a Certified Nutrition Specialist with - The American Academy of Sports Dietitians and Nutritionists. I have been working in the field of nutrition my entire career. One of the things I enjoy about it most is that it’s pretty much a CUT AND DRY DEAL!

Surprised? I bet. When we stop to consider the number of wildly diverse diet books, magazines, newspaper articles, diet programs, infomercials, television programs and yes, even BLOGS that speak to the contrary, it should come as no surprise that it’s not widely known that losing weight isn’t really rocket science at all. Don’t get me wrong. As professionals in the field of nutrition, we’ve had to digest and master volume upon volume of the most intricate, complex and complicated information you’d ever want to meet. It’s enough to make your eyes cross. HOWEVER, when it comes to the bottom line (as far as the average consumer is concerned) losing weight is neither complicated nor difficult to digest. Sadly though, with all the above mentioned ‘misinformation’ being thrown all about, it’s hard to decipher fact from fiction when it comes to heart of the matter.

So, once and for all let me settle the issue and OH YEA, I’m sure I’m right: How does one lose weight?

We lose weight by reducing our daily caloric intake. POINT BLANK! Not exciting I know and that’s the problem. It’s never going to be. It takes a food journal, some common math and CONSISTENCY! In short, it’s work and you’re going to be a little bit hungry at times. To those who say you won’t be, may I add that I often wonder , "How do ya’ll sleep at night”!!!!!

So the formula goes like this - It takes a total build up of 3,500 calories below ones daily caloric intake, to lose a single pound of body fat. Still not exciting I know. But Guess what, it works. SO if you find yourself frustrated by your inability to lose, ask yourself this one questions. AM I doing that and doing it CONSISTENTLY? It’s a Day in, Day out proposition. Here’s the way it plays out.

IF you have two days during the week when you are not so “good” as my clients tend to call it, and you over indulge, (increasing your daily caloric intake well over your allotted amount for losing ), you’ve easily just negated the other three days you were building your deficit. With me? Yea, I know – Painfully so, right?

SO, get a food journal, record your food intake and do the math folks. Be consistent in keeping a moderate daily caloric deficit.

You can do so through a moderate reduced food intake of 250 calories per day and an added exercise session that burns another 250 and your daily caloric deficit is 500 calories.

Do that CONSISTENTLY for one week and if my math is correct that’s an equation that works like this; 500 calories in deficit x 7 days in a week = a total of 3,500 calories below your maintenance intake and ladies and gentlemen ….THAT’S ONE POUND DOWN and goal to go…. any questions? Your goal is within your reach, so reach out and take it!

Always remember, I’m on your side.

Until next time…
Candace

TUESDAY'S TRAINING TIPS; "What Exactly is Functional Training and Should I Care"?

2012-01-03T17:04:00.000-08:00

If you workout, are a member

of a health club, or do any reading on the subject, you’ve heard the term. It’s
one of the latest and greatest buzz words in the world of fitness training today.
It’s catchy and cool sounding don’t you think, and there’s no doubt that you’ve
definitely seen it on the cover of just about every Fitness Magazine out there.

In fact, since it’s so pervasive…how about a quick quiz to test your knowledge?
No worries, this test consists of a
single question.
Better yet, let’s make it
multiple choice. Why not, you’ve caught me in great mood, so I’ll be generous
and gentle here. After all, I’m still
basking in the after glow of my ‘manic – like’ revelation of the myriad of endless

possibilities left over from a ‘New Year’s’ celebratory, induced stupor. So your Functional Fitness Awareness Quiz.

1) Do you know what the term “Functional Fitness” means?

A) Yes B) Not a clue C) Was told once, but forgot D) I don’t know and more importantly, should I care?

Well, obviously there’s no right or wrong
answer here. Either you do or you don’t, but the one I’m going to address is D,
because whether you do or don’t know the meaning of the term, you should. More
importantly, you should care enough to understand its definition and its
purpose as well.

As it exists now, there are Five Components
of Physical Fitness. Did you know that? Oops, that’s two questions, please
forgive me….as I mentioned earlier, I’m still buzzing from all the New Year's possibilities.It's a problem. I'm kidding in case you were concerned. Moving on -

There are five areas we look at when determining one’s fitness level. However, I’m
proposing there should be six.
So far we consider:

1)Cardiovascular Fitness

2) Muscular strength

3) Muscular endurance

4) Flexibility

5) (last but never least)...

Body composition.
I propose that we add

"Functional Fitness/Strength" to the mix. Creating a 6th component overall. So, is it important? How do you think I feel about it?

So now the answer to the quiz:
The definition of ‘Functional
Fitness/Strength’ as defined by the world wide web –

The proficiency that one is able to perform normal daily activities, without undue
fatigue.
While I like it, I (of course),feel the need to tweek and expand that definition just a wee bit more….

My definition of Functional Fitness/Strength is this;
Fitness/ strength, specifically relating to your ability to masterfully maneuver the tasks of daily life. The ability to perform such tasks powerfully and proficiently,
with proper posture, *proprioceptive abilities and balance, so that you may FUNCTION well enough to
perform daily tasks with ease. Ultimately, the purpose of Functional Fitness, is to improve your
overall quality of life, both now and as you age.
(according to me and my 21 years of experice anyway; but it is the truth at the very heart of the matter)

For example, in muscular
strength, one may be able to bench press 300 pounds. Truly, that’s GREAT! However, that person
should also include functional chest exercises as well. Push ups with feet
elevated on a body ball for example, creating the ability to be strong while
also balancing in a functional manner. There are thousands of examples, but I’m
sure you get the idea.

We need to do the
one without neglecting the other. After all, benching mounds of weight will
create muscular strength and great looking pecs to be sure, but in the
functional world we live in, it’s not often we are asked to push a refrigerator
off of our chests. We need all kinds of training in order to be well rounded
and ready for all that life has to throw at us and that’s the bottom line.

So, when ramping up your
resistance training this year, don’t forget to include exercises that cause you
to think a little, balance a little, and move like you would if you were chopping
wood for example. Never know when you’ll want a cozy fire during the weary
winter months!

By the way...*Proprioception: In short…it’s the way
in which the brain communicates with the muscles and the muscles talk back to
the brain. At least that’s my definition. It’s something you want a lot of
(proprioceptive abilities that is). But don’t take my word for it…look it up.
You never know when you might be tested!!!!

Until next time,
Power On,

Coach Candace

Saturday's Soap Box;"Thinking Your Resolutions into Reality"!

2011-12-31T07:55:00.000-08:00

New Year’s resolutions are made every year with great excitement an anticipation, surrounded by a holiday glow that leads us to believe that“anything is possible.” Sometimes, there’s also a little bit of holiday-induced

thinking involved — We make these resolutions while streamers and confetti are
falling, people are kissing folks they don’t even know and sipping on glasses
of “oh what the heck” champagne, only to wake up on Jan. 1st thinking, “I saidI’d start doing what?”

As I mentioned before my Holiday Break, I’d pretty much decided that I’d stop
making resolutions. I felt that for me, they ended up being nothing more than a glorified wish list of things I’d been playing around with and/ or trying to change all year, without dedicating myself to fully getting there. SO, instead throughout the year I choose goals and set timelines to complete them.\

Having said that… I’ve now had a change of heart. I think that resolutions CAN be a good idea, if taken seriously and handled properly. The problem is that we seem to think that just because a big crystal ball drops when the clock strikes 12, there’s some kind of “willpower fairy” wielding a New Year’s magic
wand to make it all come true. Honestly, if we haven’t figured out how to transform our desires into reality before New Year’s Eve, no Times Square crystal ball will mystically change us into masters of our domain come the next morning.

There are plenty of resolutions out there, but topping the list every year are goals pertaining to Weight Loss and Fitness. I have the distinct pleasure of texting many of my nutrition clients each and every New Year’s Day; applauding them for waking up January 1st, having finally achieved
their goals.How do they do it?

First, by finally taking responsibility; second, by
choosing their goals wisely; third, by investing in help that provided them with a plan specific to them that includes a timeline; fourth, by adding no nonsense, non-negotiable accountability; and fifth, by focusing on the fact that time is ticking. They took on an “it’s now or never” kind of thinking and
developed what I call their mental muscle!

Folks, the reality is that all of this stuff is accomplished with the power of the mind! So here are six steps that will have you developing and then using your mental muscle to think your resolutions into reality!

1.Take Responsibility;
I received a beautiful bracelet for Christmas that has an engraved heart
on it. On one side it says “Do It” – turn it over and it says “Now!”Today
is the day! It has nothing to do with the excuses or explanations that you
are already formulating as to why it can’t be now. I don’t believe in
excuses. You decide when it’s time. You decide when you’ve had enough. You
need to finally understand that you are responsible for what you do with
the rest of your life. It’s that simple and yet that hard. Let’s leave the past where the definition of the
word puts it … behind you … and start looking forward now! I’m heading
that way too, so we’re all on this road together.

2.Choose Goals Wisely.

Start with a goal that is an Immediate Results Motivator. Results breed
motivation! If you start seeing significant results, you are more likely
not to quit. That being the case, pick one goal that has the potential of
giving you immediate gratification. And no, I don’t mean trying to lose 10
pounds in a week!For example, I gave up using expletives about 22 years
ago. I have probably slipped and used less than 20 in 22 years. I consider
that a huge success. I just stopped. That’s a goal that carries with it
the possibility of immediate gratification. Now, pick only one or two more goals, max. Any more than that and you’ll be blown out of the water by too
many disciplines at once and nothing will get accomplished.

3. Make A Plan That Includes A Timeline.

You may have heard it before, but the
difference between a dream and a goal is a timeline! We can sit around and
talk up a storm about what we’d like to do or be, but unless we turn the
talk into action, it remains a dream.As the saying goes, we have to “plan
our work and work our plan.” Without a plan and a clear-cut timeline in
which to achieve it, well, as my dad used to say, “Pee Wee (that’s what he
called me), it ain’t gonna happen”! let’s say your goal is to start working out on
a regular basis. Decide how to make that a reality. Look for a club near your
area and inquire about a membership. Visit it once or twice before joining to
see if it offers what you want.

Also, consider whether you want equipment in
your home in addition to or instead of a club membership. Hire a trainer for at
least a one-time consultation. This appointment should include learning about
both options, (in-home or club ideas) and give you an individualized fitness
program developed just for you that is specific to your goals. Next, be sure
that this program will realistically fit into your lifestyle and set you up for
success. Then, pull out your schedule and enter the days and times you will be
devoting to your goal. Keep a fitness bag in your care containing your workout
clothes, shoes and gear. This kind of preparation will keep you in the game and
allow you to still fit in a workout even if your day gets sidelined by the
unexpected … LIFE!

Believe it or not, after owning my fitness company
for 21 years now, Sunday afternoons I still pull out my schedule and mark down all the
days and times that I will be working out in the upcoming week. If someone
wants my time during that workout, I can honestly say that I am unavailable as
“I have an appointment at that time.” And I do … it’s with me!You must schedule yourself just like you schedule everything and everyone else, or it won’t happen.

4. Tell Someone.

Scary, huh? Years ago, I started incorporating this idea into my nutrition counseling. I have my clients call me daily with reports on how they are
doing, their weight, etc., until the completion of their time with me or
until they reach their goals and “graduate” from the program. When we
added this, our success rate skyrocketed.

5. Focus On The Brevity of Life.

What? That's not fun. Maybe not, but it's a great reality check now isn't it? Reminding ourselves that life is short, will serve to propel us forwardnd help to end procrastination. I’ve often picked up the phone
and told a close friend I loved them because I’d felt an overwhelming urge
to do it today. It’s a great way to start really living!

Yesterday has passed and tomorrow isn’t promised –what we do have is the present. And that’s exactly what it is – a present to us if we use it wisely!

6. Finally, let go of fear.

If we say we really, really want to do something but don’t,
fear is often the culprit.A dear friend once gave me a paperweight that
says, “What would you do if you thought you couldn’t fail?” For weeks it
bothered me and I didn’t know why. Then it hit me … I’d do the same darn
thing I’d do if I thought I might! It’s learning from our mistakes that
makes us smarter, wiser more well rounded, whole and empathetic. One of my
favorite phrases...
– “Feel the fear and do it anyway” – is definitely
apropos here.

So, let’s remember that life is brief; tomorrow isn’t promised. After
breaking my neck in a car accident eight years ago, I’m a little closer to that
thought now than ever before. What a gift that was! Don’t wait for a
life-threatening accident to catch this vision.

If you are wondering why I haven’t included a specific eating plan here,
it’s because you can find success with many healthy-eating programs. Find the
one you like best, that has a reasonable caloric deficit, that uses real healthy
food, and stick to it.

The problem isn’t the program. Until you master these six steps, no program
I or anyone else will give you will work. Find out why you haven’t stuck to
what you’ve used in the past, and then you’re on your way to developing the mental
muscle necessary to get the job done. It’s all accomplished with the power of
the mind.

Let’s go get it. … I’m with you!
Until Monday…

Power ON,
Candace

http://www.candacegrasso.blogspot.com/
http://www.fitisitcardio.com/

"Reflections from the Fitness Diva"....

2011-12-25T17:22:00.000-08:00

Well folks, as we round the corner towards the tail end of another Holiday

Season, I find myself looking back with great satisfaction and forward
with overwhelming anticipation. How about you?
You see, I celebrate Christmas day. I celebrate due to my strong Spiritual
heritage and a profound personal belief that this Holiday is Holy.

However, my experience of this holiday is gloriously unique in that not only
am I celebrating Christmas, but also my 50th Birthday! Yep, fifty years ago
today, I made myself known. Much to my siblings dismay.

Why? Well, I've always been a bit of a ham and apparently my birth was as
much of an 'Over the Top" opening act as I ever could have dreamed. I was
overdue to the tune of three weeks and counting when I made my
dramatic entrance. The story goes like this:
My mother was preparing a Christmas goose dinner for my unsuspecting family ,
when her water broke on the kitchen floor ! An ordeal , I might add...that
my significantly older brother and sister never chose nor allowed me to
ever forget.

One would think THAT, in and of itself, to be annoyingly attention getting
enough of an entrance but no, clearly not nearly enough for me.
My birth took place in Yuba City, California. YEP , I can honestly say I am
genuinally a California girl! However, this particular California hospital had
yet to have a little tike born smack dab on Christmas day. Until that is, I CAME
ALONG! No kidding. Yes, another curtain call thank you very much. Because of
this, the nurses began to call me and I quote;"their little piece of Christmas
Candy". It stuck and my parents officially placed the name 'Candace' on my birth
certificate, (THANK GOODNESS I might add ) and added no middle name, as to mess
with the nurse's creed. I mean no offense to the "Candies" out there.

I am still endearingly called Candy to this day by EVERYONE who knew me
growing up, all of my relatives and a select few of my closest friends. From
them I find it endearing. But let's be honest shall we? Cute for a little
girl....absolutely. Warming to the heart form my closest loved ones, you betcha.
But as I turn a wise and mature 50 years of age this day, Candy sounds a bit out
of place don't you think? For my husband and I(who would have it NO OTHER WAY),
Candace it is.

So, as I sit in my office at the end of a LONG Christmas day and Birthday
Celebration , I can't help but reflect.
Fifty huh, how do I feel about that? I can't help but look back with
gratitude at how I've become the joyful, passionate, confident, extremely fit
(had to add that),blessed, exceedingly proud mother and oh so happily married
mature, fifty year old woman that sits writing to you today. I'm able to look
back with those words my friends, because a long time ago (through much study,
refection and prayer), I CHOSE to renew my mind. In doing so, I made the
conscious choice to live my life by forgiving, learning from my mistakes, ASKING
for forgiveness myself and then moving on. Moving on that is, towards the goal to
win the prize that God has set before me.

As I prepare to take a few days hiatus and travel up to NY tomorrow to visit
family and friends I suggest for all of us ,THIS one thing above all else; That
we forgive. For when we do, we open the door to greater opportunity, love, joy,
peace and an unimaginable ABUNDANTLY BLESSED LIFE for the future.

The best definition I've ever heard for forgiveness goes like this;
"forgiveness is letting go of the hope, that the past could have been any
different"!

My friends, if we can do this, we free OURSELVES from bitterness and lost
dreams. I'm in!
So, as we prepare to celebrate the ringing in of yet another New Year, may I
suggest some practical applications for living our most magnificent years yet
to come, no matter what our age?

1) Our time can never be better spent, than when we spend it with our family
and closest friends.

2) Take good care to exercise your body, it's the only one we're gonna get on
this earth.

3) Eat well, that you may have the energy necessary to fulfill
your callings.

4) Focus on forgiveness. Both toward others and also toward ourselves.

5) Take time to LOOK UP, consider the universe and the ONE who created it
all.

6)Train your brain. Do so, that you may succeed in each and every endeavor;
this from the key board of a PRO ATHLETE AND A FITNESS PROFESSIONAL no less.

"Train the brain and the body will follow"!
In 2012, as it has been in every year past - we will more readily win our
battles through the "Mind of the Matter"!

For example, want to lose weight in 2012? Figure out why you're in the
position you're in, while you're getting after it. If you don't deal with this
first, the chances of success (like most who lose weight in this country), will
be short lived if ever realized at all.
Want to get in shape? Same holds true. Figure out what keeps you you from it
now and how you can set an action plan in place to make that different in
the fast approaching New Year!
I'm sure you get my drift.
Every Marathon I've ever run, every award I've every won, every goal I've
ever achieved has been accomplished through looking first to the "Mind of the
Matter".

I'm excited and humbled to be connecting with you all through this medium.
I am exuberantly looking forward to what we'll accomplish together in 2012.

I'll be back in a few days, so until New Year's Eve, when I'll be back with
you here and on the air,
POWER ON....

Coach Candace

CEO and Founder - Fit Is It, Inc.

www.FitIsItCardio.com

www.CandaceGrasso.BlogSpot.com

Thursday's Dish'in Nutrition: "My Food Label Litmus Test"

2011-12-22T13:33:00.000-08:00

In Today’s discussion, we are merely brushing the tip of an enormous iceberg. The topic, FOOD LABELS and the myriad of misunderstood and confusing information found there! Now days, food labels contain a wealth of nutrition information that can be either LIFE CHANGING or confusing and difficult to decipher. So before we go any farther, I’m going to give you the first piece of information you want to look for on your next trip to the grocery store. I call it my “personal FOOD LABEL litmus test”. The nutrition information on our food packaging runs the gamete from the total Grams of Carbohydrates, Proteins and Fats, to the breakdown of the Total Fat Grams themselves,(saturated, unsaturated, trans fats etc.). Sodium content, Sugar content you name it, we know it.

With so much more information available to us than ever before, why in the world are we facing the biggest obesity and diabetes epidemic that this country has ever seen? If knowledge is power, we must be stuck in REVERSE and flying warp speed in that direction!!! Well, it just so happens that I lecture on this topic and I found a research study that showed when surveyed, most Americans said that calories were "NEXT TO THE LAST THING THEY CHECKED" in order of importance, when reading food labels. OUCH! Know why? I do. Misinformation when it comes to the reality about WEIGHT CONTROL!

We have people so confused about what causes weight gain and how to control it, that they don’t give a rip about calories anymore. I want you to know that once again I’m exhibiting great self control here because I want to tell you why, however, in accordance with the new blog rules I have set for myself (to stay on topic and stay on task: Just in case you'd missed it), that’s for another day.

SO what is my food label litmus test? Well first understand that I do check Sodium and Sugars and Saturated Fats and Fiber (and and and…yada yada yada), but only after I take care of checking the most important weight control factor found on the food labels first. I look first and foremost at the thing that most Americans ignore. I CHECK THE SERVING SIZE CAREFULLY and then THE CALORIES PER SERVING!!!! THAT’S THE FIST LITMUS TEST… If a box of warm cereal says SERVING SIZE ½ CUP ..CALORIES PER SERVING 385, guess what? IT GOES BACK ON THE SHELF. WHY? I do so because FOR ME…and my size and my daily caloric maintenance intake, there’s no reason for ME to read farther. I know that I’m am going to look for one that says more like ¾ cup and 250 calories for that serving.

I buy and live off of what I call 'nutrient dense, high volume, lower calorie foods'. What exactly does this mean? It's simple. These foods are going to offer the biggest "bang for their buck", nutritionally speaking. They do so, interestingly enough, while also offering serving sizes large enough to fill me up, without a caloric punch big enough, to contribute to the possibility of over shooting my daily allotted, caloric intake . That’s what I throw in my shopping cart.

While it is extremely important to know the saturated fat, sugar, fiber and sodium grams etc.; we should never forget to check the - calorie to serving size ratio - FIRST. After that, I run down the rest of the list and sadly, when they fail the "healthy food content test", no matter how great the calorie to serving size ratio may be, back on the shelf they go and I start all over again. I ALSO DON’T GIVE UP until I find an alternative that meets all the criteria I’m looking for. Those products are out there, trust me. SO, do my litmus test first, and then check the rest to decide then if it goes in your shopping cart .

Until Tomorrow's New Recipe...
Eat less and move more. This is the MAGIC BULLET you've been searching for!

Power On,
Candace

Tuesday's Training Tips: "Mix It Up"

2011-12-20T13:20:00.000-08:00

I'm consistently being asked about what fitness routines, nutrition programs (other than ours or course)and/ or what exercise equipment that I might deem best for people to either engage in, Sign up for or purchase as the "BEST -O- FITNESS" according to Candace! No pressure there. I'm also asked (even more importantly) what to save them from and just dismiss as total bunk when it comes to the business of getting in shape, muscling up AND even of course, losing (especially now days), quite often - a substantial amount of weight. These busy, inquisitive fitness seekers, of above average intelligence I might add, have some interesting ideas of their own. How they got those ideas might sound a bit familiar? Here's an honest and fair depiction of how this well-meaning inquisition comes down and my bare bones no nonsense answers. They just may surprise you. It goes something like this.

I’m in a local grocery story when all of a sudden a person taps me on the shoulder and vivaciously announces “Oh MY GOSH…CANDACE, how are you. It’s been a while. Ya know, I haven’t seen you at the club and I’m so glad I ran into you! Actually…got a quick second? (I’ve never noticed a pause here where I can actually answer that one so we just continue),
"Ok, now listen.. I mean I really want to get in shape and lose some weight and THIS TIME I'M SERIOUS. SO, what do you recommend? I mean I know that running is like THE BEST but it sometimes hurts my knees and back but I'll do it if I have to. My nanny's brother runs marathons and he's super lean and she said it's like the best for keeping your weight down cause he's a rail. Maybe I just answered my next question about what piece of cardio equipment I should put in the house. If running makes ya lean, I’ll learn to like to run. So a treadmill it is. But now that I think of it, I was also considering investing in that "P90X" workout that they show on the infomercials. My neighbor uses it and loves it and says that it has changed her life.

Though I haven’t noticed much of a difference in her body but she says she only does it once a week so…that’s a bit confusing. Then again, I also saw a commercial for a program called "INSANITY"? Looks pretty cool but also pretty much the same as the X series so, humm. Oh, and before you go, I REALLY wanted to ask you about an interview I recently saw with ' Madonna' the other night on VH1 . She was saying that she owes her physique to YOGA! I mean Wow. I've like always wanted to try it and I was thinking that since she's SO ripped and cut, maybe I could just focus on that? I mean I've wanted to do a little more stretching and Lord knows I could use to finally address the idea of Stress Reduction. Since yoga does all that PLUS growing guns like hers...maybe that’s it, right? .

OH MY GOODNESS….after each manic encounter like this I feel like I’ve been hit over the head with a wet squirrel (my dad was from Oklahoma, so my redneck roots are showing and I’m proud of ‘em YA’LL)!

Look folks, look at how we gather our information. I’m not gonna cut through this entire monologue piece by piece. That would be as crazy as this sounds! I REFUSE!! Here’s all I need to say for all you need to know;

*1) The P90X workout, The INSANITY workout, my own CARDIO-FIT workout series and Brand new video download-" FULL BODY CARDIO BLITZ" Express Workout (if I do say so myself...LOL), as well as many other WORKOUT programs for that matter are good - IF... they get you moving, raise your heart rate and keep it elevated for at least 30 minutes.However, if you only have 15 minutes, whatever you do, don't just skip it. It all adds up. Ideally it should also include a resistance training portion as well. In addition you need to choose a program with movements appropriate for YOUR BODY. If it fits all of the above criteria, you need to make sure YOU like it ENOUGH TO USE IT! Then, it’s the RIGHT PROGRAM FOR YOU!

2) Running. I am a professional Marathon competitor and I am here to tell you, while It burns a lot of calories per hour, so does kick boxing (which I also do). Having said that, it is also one of the most aggressive activities to you joints etc. than almost any other sport out there. So , is it the ‘BEST THING”? The rule of thumb here is if it HURTS don’t do it. There are so many alternatives to choose from. Find one YOU LIKE and do it. Try an elliptical trainer or go road biking and then maybe throw in a run…MIX it up PEOPLE. The possibilities are endless.

3) The piece of cardio equipment you MUST BUY IS…wait for it….THE ONE YOU WILL USE (and that your body agrees with of course)! And last but not least….

4) Stop listening to your Nanny, your nanny’s brother, your neighbor or MADONNA (who by the way, got those guns before she ever did yoga, though yoga helps but she obviously has a great amount of testosterone….no duh). While yoga is a perfectly great activity, (I happen to love it), it won’t give you a cardiovascular effect or in most cases, won’t build guns like Madonna

5) Bottom line. Eat a sensible diet. To lose weight take in less calories than you need to maintain your weight. DO the workouts that feel right to your body and MIX IT UP….you will have a better physique from cross training and less of a chance of encountering overuse injuries. No, the truth isn’t super cool, awe inspiring or sexy BUT IT JUST SO HAPPENS TO WORK, now that’s cool!

Until tomorrow,

Please keep asking me questions. "Comment them" On the Patch, or on this Blog and when you see me in person. I actually, really enjoy helping.

Power On,
Candace

Monday's Motivational Minute; " Be an 8x10 Thinker, Not a 3x5 Downer"!

2011-12-19T13:37:00.000-08:00

Ever noticed there are some people who always just seem to “bring you down”? It’s often a subtle ‘wet blanket’ kind of thing. They can easily catch you off guard because in general, many of these ‘dream snatchers’, are otherwise rather kind and caring individuals; yet in certain instances, they seem to want to pull the rug out from under you. It just doesn’t seem to add up. So, what gives?

Well, there are some people who have what I like to call "8x10 dreams". I know I do. I want life to be GREAT, not just good. I have dreams that are HUGE….and you know what? I've never thought that I should shoot for anything less. I have dreamed bigger dreams than I could ever imagined for sure would have come to fruition and yet, they did! I learned early on (and had reason to), that by training my brain, so much more than I’ve ever trained my body (and as a pro athlete, I've trained this body more than I care to consider), I found that I could make things happen through the "Mind of the Matter". It was through this process that I learned it’s a matter of teaching one's self how to dig deep UNTIL - PERIOD! UNTIL, with God’s blessing and all sufficient help…it comes to pass or we move on. That's what I mean by the analogy of shooting for 8x10 dreams as opposed to the 3x5 variety. At the end of the day, 3x5's can leave you a little flat even when realized. Know why? Well, as a Motivational Career Advancement/ Life Coach, it's been my experience that most people who turn down their bigger 8x10 dreams, for the 3x5 garden variety...are doing so more often than not, because of their fear of failing. Thus, they settle for less. Hey, it's over used for sure, but "Go big or Go home" seems fitting here. It’s a far cry from not taking a shot at all! At this stage and age in my life, I've come to realize that I have done more and had more 8x10 experiences than most will ever have in their entire lifetime and I stand in humbled amazment by it.Not because there is ANYTING SPECIAL about me folks. OH..if you knew me well, you would know that the ONE THING I DO KNOW, IS JUST HOW TRUE THAT IS!!!

I am nothing special. In fact, if you had seen me this morning… preparing to get myself up and moving to do my workout, you’d understand. It hurt too much to think about it too much. I literally sat up in the chair that I had landed in when my fractured sleep woke my at 3 AM., and announced out loud, to no one there "Ok, Candace, this is how we do it”. No dramatization for literary purposes I assure you…this is normal fare for me. I looked up and said it again, “this is how WE DO IT” and smiled…got up and got it done ….yet again! You see, I just choose to dream bigger dreams than maybe I probably should, but guess what? I’m not gonna stop! Life rocks, even though I have been given this gift of "light and momentary" suffering…and not like many suffer, not by a long shot. But I know pain. I know all day long, never stops kind of pain. And I've been told and I realize that this pain may worsen and won’t ever go away. Pain that makes me cry sometimes and then I think, “What can I try to do that will help me find peace in the reality of knowing, that in my heart of hearts, I beat it again TODAY”? You see, God has given me 8 x 10 expectations! He wants to give them to all of us. It’s up to us to pick them up and run with them.

The way I’ve always figured it... we all have 24 hours in a day. It’s an even playing field, right? Well, not quite so fast. Some are in wheel chairs and some are without limbs and some cannot see. Some were told today that they don’t have many tomorrows and my heart breaks. I am crying right now thinking about it and they are so brave! I have a precious cousin. Her name is Sherri. I love you Cuz! Her Rheumatoid Arthritis is Soooo bad. She can hardly move...and I think I have pain? Yeah, I hurt, but Pa-Lease! She is one of my heros. Know why? Cause every time I’ve every spoken to her, she speaks to me with an 8x10 attitude of gracious love and thankfulness for what she has. So many of those folks still think 8x10 living is the only way to go and why not. Why shouldn’t they. But when I really think of “POSTER SIZED LIVING”, I think of my ultimate hero of all time.

Have you ever heard of Joni Eareckson Tada? When I read about her younger years, I realized that we really had a lot in common and then came a huge fork in the road (literally )that broke our commonalities. I pray that God would grant me the grace to be even an 8 of the 8x10 woman she is. She was a very active young woman. She loved RIDING HORSES, (that was my first professional sport), hiking, (I was a pro marathon athlete), tennis, (I can’t play that game well to save my life but I’ve tried…), and swimming, (Growing up I was a bit of a fish, if all truth be told). Oh, we had similarities in our younger years to be sure, but here is where our stories literally fracture. On a hot summer day in July 1967, while on a beach on the Chesapeake Bay, this athletic young woman dove into shallow water and broke her neck. Her story sends chills through every fiber of my being. My story, my life, could have…. should have gone the same way; She fractured her neck between the forth and fifth vertebrae level and BECAME A QUADRIPLEGIC; Paralyzed from the shoulders down. I broke my neck with a Pillar fracture through my c-7 vertebrae. While I have metal plates and screws and cadaver bones holding it in place…I kick box, I still run at times and I rock climb…my body moves when I ask it to! MY GOD! What a miracle!

Know what she does now? Certainly she must have backed down to 5x7 expectations for her life, if not to a totally understandable, ‘pity party, wallet sized goals’, at best. Not even close, I implore you to read a book about her life and hear it all. The short list of her larger than life dreams that refuse to continue include; becoming an author, how great, right? Probably wrote a book or two. How about over FORTY! She’s recorded several musical albums, starred in a major autobiographical movie of her life and is actively involved as an advocate for disabled people. Oh and during her two years of rehab, she learned how to paint with a brush between her teeth and has become an artist whose work is highly sought after by collectors. That’s just a part of the story. All of this was accomplished after being paralyzed from the neck down, from a young age...amazing! Yet every day as a 'Motivational accomplishment Coach', I deal with so many people who have everything available to them. NO hits to really speak of. OH, we all have our struggles. Let me make it very clear that I know that all too well! But come on… REALLY? Comparatively speaking? And they squander their blessings away and begrudgingly settle for a life lived with 3x5 dreams. Small dreams which in many cases, are never realized. All because it just seems 'too unrealistic' to shoot for the bigger picture. Know what I hear constantly when I suggest a bigger picture? “Oh please, can we be realistic? Those folks are different Candace; I’m just a regular Joe”! Well, I’ll say they’re different. Some can’t walk, see ,talk or oh…move? I’ve said it before and I’ll say it again. There is no difference between ordinary people and extraordinary people, EXCEPT- extraordinary people are willing to do what other people are not! End of story.

3x5 people often feel the need to bring the bigger thinkers down. Otherwise they’d have to face the reality that when they look close enough…they really aren’t any different at all. It’s just easier to think that way, than to face the fact that for whatever reason, a choice has been made, a line drawn in the sand and in the end, a decision not to live to the fullest expression of what God intended. We were made to”Live life with the energy of our full potential”, to quote a dear friend of mine. Also, an 8x10’ thinker!

The ones who push on are just weak, weary soldiers willing to move the threshold of what is often considered ENOUGH!

I've also chosen to surround myself with like minded people. Life is tough…make no mistake about it, and it is more beautiful because if it!

SO, want to live an 8x10 life? Well, they’ll be no doubt then, you’ll have some goals and dreams that some will try to tell you are just a little too big. My advice? Go get some new friends! Life is what you make it.

I leave you with a quote from Joni herself.

“We will stand amazed to see the topside of the tapestry and how God beautifully embroidered each circumstance into a pattern for our good and His glory…This paralysis is my greatest mercy”!

Think on that and live with 8x10 dreams…Just like Joni!

Next Monday we'll be discussing "Turning your Resolutions into Reality". Think on this, as you prepare for that!

Power on people.... it's worth it.

Until tomorrow,

Candace

Thursday's Dish'in Nutrition: " Fit Is It's, Accountability Weight Loss Contract"

2011-12-15T13:58:00.000-08:00

If you or someone you love has weight to lose, this post is for you. I'm posting this now, as the holidays are a particularly challenging time when it comes to dealing responsibly with food and proper nutrition. Read this carefully and then decide if you're ready; so ready in fact, that you're willing to put your intentions in writing and then... SIGN IT?!

You see, in some of my previous posts, I’ve eluded to the fact that there are times when I find it necessary and substantially beneficial for my clients to sign an “Accountability Weight Loss Contract”. Let’s face it; losing weight is not a fun proposition. In fact, if I’m being completely honest…at times, it can be about as much fun as getting a root canal! Well, maybe not that MUCH FUN, (it helps to laugh).

This contract is not for the faint of heart but for those who are serious about making lasting changes that will ultimately bring them to a place where they finally refuse to quite until they achieve their goals. Taking total responsibility for one’s condition and shortcomings is the first step in moving forward in any kind of recovery…..and that’s exactly what this is; recovery from enslavement to the excuses that have held us hostage to a wrong relationship with food. I choose to use this contract when I feel a need to call someone out. When I want to see how serious they are about their desire to do what it takes to reach their weight loss goal.

Until now, I have kept this contract available only to my private clients and my online clientele as well. Today, I make this accountability contract available to all of you. IF you choose to sign it you are ultimately making yourself accountable for the choices you are making that are keeping you from achieving what you say you long for. In signing this, it is quite clear that you choose to agree that you will blame NO-ONE, and NO - THING for your choice to misuse food. It also suggests that from the day of signing this contract…You will move forward towards choosing better behaviors that will help you win battle over food and Win the War of your weight loss once and for all. I suggest you copy this. Then read it thoroughly before signing. Finally, tell someone you trust to also read it and tell them about your choice to sign it. That can be the person you choose to hold yourself accountable to. You will notice that I have added some words and in some cases, changed the wording to add other options than “myself” for this purpose. IF however, you do choose to seek my assistance and want to learn more about Fit Is It’s one on one weight loss program and/or, our on line weight loss program…please, feel free to contact me.

I’m on your side and I know you can do this!
So, as always,
Power on!

Until tomorrow,
Coach Candace

                                                                  * FIT IS IT'S
                                    ACCOUNTABILITY WEIGHT LOSS CONTRACT
                                        Candace Grasso, Nutrition Specialist AASDN

I,________________ , hereby agree and commit to taking the following steps toward achieving my weight loss goals. I understand that by being held accountable, I improve my chances of following through with my commitment to achieving these goals.

1. I will not let one small slip-up convince me that I'm stupid, worthless, or a lost cause. I will respect myself by refusing to engage in verbal self-abuse, and I will find positive ways to comfort and support myself when I’m having a hard time. I will find accountability partners to call when I’m feeling a weak moment and/or, I will sigh up for being accountable to Candace’s personalized online Nutrition Coaching Program. I’ll also work to find other ways to self sooth instead of side lining my goals by using food as a comfort. Instead, I’ll only eat when I’m hungry and amounts suitable for my weight loss goals.

2. I will commit to following through with what I say I will do, just as I do with all other activities and commitments that I engage in. If I say that I am beginning a new way of eating and exercising in order to reach my goals and live a healthier more active life, I agree to acknowledge that I am giving myself (and coach Candace if applicable), my “word” as a verbal contract to do so. My integrity is at stake each time that I don’t follow through with what I say I will do; therefore, consciously, I choose to compromise my integrity as a consequence for that type of destructive and self abasing behavior. I will not break my word.

3. I will not sacrifice my own needs to make other people happy, or do for them what they can and should be doing for themselves. When there is a conflict between my exercise and eating plans and what other people want me to do, I will negotiate to find a reasonable solution that allows me to do what I need to do for myself.

4. I choose to be in charge of my own decisions and behavior. I will not talk, think, or act as if my partner, child, spouse, cravings, or subconscious made me do it. I will ask myself what’s most important to me at that moment and make my decision. If I don’t like the consequences, I will try something different the next time.

5. I now commit to finally reach my weight loss goals. Starting today ________, I begin the process that will allow me,(in a healthy and timely manner), to finally reach my weight loss goals. I also acknowledge that it is totally within my power to do so. It is a matter of choice. If I fail, I will now admit, that the failure would be as a result of my choosing to do so.

Fit Is It, Inc.
www.fitisitcardio.com

Tuesday’s Training Tips: “Walking..Ten Thousand Steps Anyone”?

2011-12-13T13:01:00.000-08:00

As a fitness professional, I’ve heard it a thousand times, “I don’t like running, but everyone knows it’s the BEST exercise for losing weight and getting in shape…right”?

Well this all too prominent misconception has a lot of people missing out on a very good thing. Walking is one of the most user friendly and accessible fitness activities available to us today. In fact, studies show that even a moderate walking program of approximately 20 to 30 minutes per day can reap impressive rewards.

The list includes first and foremost, a reduced risk of heart disease. Walking can raise “good” HDL cholesterol levels while helping to assist in lowering high blood pressure. Walkers themselves report reduced feelings of tension, stress and overall fatigue, (sign me up). As for the battle of the bulge, try this on for size…A person weighing 150 pounds can expect to lose 10 to 12 pounds a year by just by adding 20 minutes of walking to their schedule daily. Want to lose more, walk more and pay attention to your daily caloric intake as well.

The added benefit here of course is a lowered risk of type 2 diabetes; a veritable plague on our Nation today. Moderate walking is an activity that most people STICK TO FOR A LIFE TIME. That may be the best news of all. However, there’s always room to bump it up a notch.

Here’s how. Tomorrow, I plan on walking myself silly. I’ll be in NYC and pounding the pavement from sun up till sunset with a pedometer strapped to my hip. We are in the heart of the Holiday Season after all and the BIG APPLE calls. I’ll be there, just as I am every year at this time; spending the day looking at lights, shopping and tomorrow… seeing a show with my ‘Hot Hubby’. It happens to be HIS BIRTHDAY, so we’ll be celebrating there as well. But birthdays or not, you’ll find me there this time of year. Whether it’s with my Hot Husband in tow, a close friend who can MOVE, or better still for me…ALL ALONE! The point is, I GO! But since I always have to leave way before the sun comes up, there’s just never time for a workout, or is there? You bet there is. How? Because the best kept secret to cardiovascular fitness IS Power Walking but especially to the tune 10, 000 steps per day.

A mile is approximately 2,000 steps logged on a pedometer.

Every time I leave for the city, I zero out my pedometer and check its balance at the end of the day. Upon boarding the bus, you can always hear me giggle with glee! Miss out on my workout? I think not. I usually log close to 18,000 steps. Do the math. That’s close to 9 MILES of hoofing it along the streets of the City! I’ll take it, how about you? So lace up your sneakers and hit the pavement. Wear a pedometer to work tomorrow and do nothing different. Check your steps at the end of the day. If you find you have say 2,500…that’s a mile and a quarter. Need a few more to really count towards your daily fitness level. So the next day, strap it on again and do a few laps around your building during lunch or park far away from your errands at the end of the day. Add a few trips back and forth on the stairs and you’ll be surprised just how many miles have logged when the day is done. Give it a try. One thing we know, moderate or full throttle, walking is an activity that wins TWO THUMBS UP! Trust me….after all, what do you have to lose? In this scenario, there can only be one answer…NOTHING YOU’D WANT TO KEEP!!

Keep on trucking...
Candace

Monday's Motivational Minute: "Creating Your Own Personal Mission Statement"

2011-12-12T12:55:00.000-08:00

“ABOUT ME”, not again!

Ah heck… I mean really, again? Of course the fact that I’ve been asked to do so is always a good thing. Why? It means that I have achieved a goal. Whether it’s a stepping stone that moves me closer towards one of the top five acquisitions I’m currently focusing my ‘business woman’ energies on, or if it is the achievement of one of the “Big Kahuna’s” itself; either way, it’s undeniably being written because of the act of an achievement having been realized and it’s a moment to be celebrated and humbled by at the same time.

While I may not enjoy it, I understand the purpose of course. Whoever’s hiring you, promoting your work and so on, wants people to feel as though they know you. So we’re to help by writing a short piece that includes some personal data, work background and life experiences. The problem is YOU are to write about YOU and only YOU, so help YOU!! Personally speaking, no matter how many times I’ve participated in this exercise, I still find it challenging. I am the one who has to write these little ‘mini bios’, as they’re all a bit different and tailored towards who I’m writing it for. Oddly enough one of my top three favorite reads of all time is a book titled “It’s Not About Me” by Max Lucado! Ironic don’t you think? Ever had to write a piece like this about yourself? It’s awkward at best. I start out by trying to write a micro piece. You know, just a short little ditty about me by brushing the basics. But then it always seems too vague. So then I begin to include my certifications and achievements, my race results, my work experience, my personal interests, my, my, my, yada - yada, etc. Before I know it, it’s a page long and I am nauseated by the words I and ME! So last week, I found myself once again, trying to navigate the rough waters of writing another “about me” piece for an exciting new opportunity without coming off completely “self aggrandizing”! It was during the middle of this torturous assignment that I prefer to call “Hey everybody, LOOK AT ME”, that I was hit in the head with a ‘brick’ of an idea. This particular cement to the forehead, carried the message that this experience was going to have to be turned into this week’s “Motivational Minute” blog post. Why? Because in the process of writing another “About me” memoire for something I was involved in, my mind went right to asking myself, “what is it that’s Motivated ME to do the things I’ve needed to do and make the choices I’ve had to make, that have brought me to the place where I’m being asked to write multiple “About me” pieces?

I was brought back to another place in time (back when I was only about 25),when I remember another brick to the head. But this boulder came with a warning. The warning was about my insatiable zest for life. It was as if I were being told right then and there, that I’d better make some wise decisions. These decisions were not only about ‘getting after my desired goal’ of realizing my many aspirations and passions; but more importantly, the decision to ‘choose’ to place more of my focus on doing so in such a fashion, as to be proud of how I went about it when it was all said and done! If I neglected the latter, I’d never remain motivated, or successful in living out the abundant life I had set my sights on in the first place. After all, what would the accomplishments have to offer, if I couldn’t be proud about how I’d conducted myself in the process of acquiring them? At that moment, and ever since….I am constantly being reminded of one of my favorite sayings, “For what shall it profit a man, if he shall gain the whole world, yet lose his own soul”?(Mark 8:36 KJV Bible). I realized that I was going to have to place some wise parameters around my crazy desire to achieve the things I was passionate about. I reasoned that if had chosen wisely, these parameters would bring me as close as humanly possible to ensuring that I could keep my priorities in tact, while still experiencing and expressing my passionate zeal for life. I was creating a yard stick if you will and a standard to uphold. It became a means of measuring whether or not I should grab a goal and run with it, or if by doing so, it was going to be at the expense of others. In which case, it was to be turned away…at least for the time being. This way, I also found that I could turn away wrong or badly timed goals without regrets on either end, which ultimately is the only way to truly live an abundant life!! Choosing to set patrols on the borders of my passions in this life was a lofty goal to be sure, but I’ve never shied away from a challenge. So how was I to go about creating this character building contract?

I CREATED MY OWN PERSONAL MISSION STATEMENT!

What’s my MISSION STATEMENT? After all that I have to say, it's rather short, simple and to the point and while I have strayed off course from time to time, but it’s been this focus that has kept pulling me back to MY chosen course of action, for living my life without regrets and for putting others before myself. In the long run, or at least to date (which at almost 50 years and that’s a pretty long run don’t ya think), it’s led me to a brilliant and blessed Abundant life of LOVE and A PRECIOUS FAMILY DYNAMIC that nothing else I could have acquired could possibly have compared.

“Candace Grasso’s Personal Mission Statement for Life”;

My mission is to continue to do the things in this life that I am passionate about. However, I will only do so, if and when these passions can be done with this edict (my mission statement) in tact;

MY FAITH GET'S THE BIGGEST PORTION OF MY TIME and ATTENTION! Next, of all the things on this earth, my husband will come first in the order of my devotions and the passions that work to gain my attention. No activity, accomplishment or thrill will come before us. Last and by no means least, My children are the very heart and soul of my existence. Nothing will ever get in the way of my relationship to them and my duties as their mother/protector (and these duties NEVER let up, they only change as the years go by, as I should I know. My daughters are 26 and 28 yrs. old and they are my two very best friends on the planet- thanks be to GOD)! I am and will always be available to be their "go to person" for all things (especially anything sticky), in this life and that is a tall order that I have LOVED ACHIEVING MORE THAN any other accomplishment that might have been written about me if I had gone toward other desires first. Last, I am a loyal friend. I choose my friendships over my own desires when they need me first. I will be there! Achievements’ (no matter how grandiose), will never be your closest friends…

SO, there’s my Motivational Minute for today and I have to ask, how about it? Why not chose to make your own personal mission statement, or make a Family Mission Statement together and get the kids in on the action as well. Create it and frame it and put it on your walls. It’s never too soon to get the kids involved in character building exercises such as these. Sometimes rules can be our best friends. Ever noticed? Just a closing thought from “Coach Candace”.

Until Next time…Power On,

Candace

Friday's Festive Fare: "Healthy Low Calorie Holiday Cookies"

2011-12-09T11:09:00.000-08:00

Whole-Grain Gingersnaps;

Who says there's no such thing as Healthy Holiday Treats! Well, while we never want to make a steady diet of any gooey goodies, there has to be a little 'wiggle room' for ,oh....I don't know, maybe a Whole-Grain "Gingersnap" here and there? Especially this time of year. There is always a healthier way to go about creating something sweet to share, it just takes a little research. I got this fabulous treat from Good HouseKeeping of all places. A FABULOUS RESOURCE by the way. If the kids won't touch anything (or your husband or wife for that matter), that has the word 'healthy' attached to it, who says we need to share? In this case, what they don't know will only make you and the rest of your friends and loved ones healthier in the long run. I think my recipes should have proven that wrong a long time ago, but just in case you need more convincing, it is Friday's Festive Fare after all....so here we go. Why not try these whole grain, good-for-you alternatives and bring some to your next Holiday Bash to share!

I'm off for a little Holiday Winter Wonder Land Weekend in Reston Town Square. Ever been there? It's a duplicate of "Rock Center" (in the Big Apple), if I've ever seen one. SO, bake a batch or two, but eat ONLY a few and pass them along......

Until Monday,

Power On and HAPPY HOLIDAYS,

Candace

Nutritional Information;

(per serving)
Calories 55 Per cookie!!!
Total Fat 2g
Saturated --

Yields: Makes about 3 1/2 dozen cookies

Ingredients;

1 cup(s) all-purpose flour
1 cup(s) whole wheat flour
1 tablespoon(s) ground ginger
1 teaspoon(s) baking soda
1/2 teaspoon(s) ground cinnamon
1/2 teaspoon(s) salt
1/2 cup(s) sugar
6 tablespoon(s) trans fat-free vegetable oil spread
1 large egg
1/2 cup(s) dark molasses
Nonpareils or round white sprinkles (optional)

Directions;

1.On sheet of waxed paper, combine whole wheat and white flours, ginger, baking soda, cinnamon, and salt.

2.In large bowl, with mixer on low speed, beat sugar and vegetable oil spread until blended. Increase speed to high; beat until light and creamy, occasionally scraping bowl with rubber spatula. Beat in egg and molasses. Reduce speed to low; beat in flour mixture just until blended. Cover dough in bowl with plastic wrap and refrigerate 1 hour or until easier to handle (dough will still be slightly sticky).

3.Preheat oven to 350 degrees F. With lightly greased hands, shape dough by heaping measuring teaspoons into 1-inch balls. If you like, dip top half of each ball in nonpareils. Place balls, 2 1/2 inches apart, on ungreased cookie sheet.

4.Bake cookies 9 to 11 minutes, or until tops are slightly cracked. (Cookies will be very soft.) Cool cookies on cookie sheet on wire rack 1 minute. With thin metal spatula, transfer cookies to rack to cool completely. Repeat with remaining dough.

5.Store cookies in tightly covered container at room temperature up to 3 days or in freezer up to 1 month.

Serving size = 1 cookie
Weighing in at 55 calories, that's a lot of bang for your calorie buck, but be careful...have two at the most.
Any more than that and they'll bite you in the backside, LITERALLY!

Whole-Grain Gingersnaps - *Good Housekeeping

Thursday's Dish'in Nutrition..."Eating Breakfast, to Lose weight"?

2011-12-08T12:30:00.000-08:00

Every day, no matter where I go, or what I do, I am literally inundated with questions… Questions that run the gamut from Heart Rate Training to whether or not I think swimming is as good a cardio workout as running. In fact, more than once, I’ve been pulled into a public Ladies room and asked if the skin on a stranger’s lower abs is fixable with abdominal work, or do I think they need a plastic surgeon. If I’m lying I’m dying!!! But without fail, the most commonly asked questions are undoubtedly questions about nutrition; Breakfast to be specific. Should I or shouldn’t I is the question?

Well, the reason that most women site for not starting off their day with a healthy dose of balanced nutrients coursing through their bodies, is because they’re afraid of the calories that go along with that energy boosting scenario. However, these are the same folks who try to avoid eating as long as they can and then when 4:00 rolls around, they’re so over hungry they blow it every time. To make matters worse, they remember that they have strategically skimped on calories ALL DAY by not eating and when they can’t hold back any longer, that thought adds fuel to their feeding frenzy. Why? It’s the American cause for obesity syndrome…we free ourselves from the guilt of consuming such a large amount of calories during the second half of the day because after all….most of us haven’t eaten till now. BIG MISTAKE.

Those are the folks whose weight is more often out of control. Show me a woman who eats breakfast, lunch and dinner and I’ll show you a woman, (man or child even), whose weight is more likely under control. Instead of skimping on food all day and adding glutenous pounds all night…TRY THIS. Start your day with a Protein rich breakfast to get your metabolism kicking and working in your favor. Start your day with 5 egg whites with spray Pam or other low to no calorie cooking spray… Approx.90 calories. worth or so. Then add a piece of veggie cheese if you choose, for a little flavor and top with your favorite salsa…add another 55/60 calories MAX.

Total …approx. 145/150 calories that will keep you full and have your stomach growling for your next mini meal. Follow with planned micro- meals combining complex carbohydrates and lean protein several times throughout the day to keep your blood sugar steady and your hunger at bay. This way by the time dinner rolls around, you’ll be able to control yourself ...mentally and physically and your weight will begin to control itself, too.

It’s all about balance…
Until tomorrow,
Power On,
Candace
CEO, Fit Is It, Inc.
http://www.fitisitcardio.com/
http://www.candacegrasso.blogspot.com/

Wednesday's Wellness..."A Deep Breath of Restoration"

2011-12-07T11:34:00.000-08:00

You exercise,you eat right, but your last few check ups have you more than a little perturbed. So what has your blood pressure boiling? Well.... your blood pressure actually! Until you hit your mid 40's, the blood pressure you've always bragged about, a well worth the exercise effort of 110/70, has slowly begun creeping up! While your numbers used to be well within the limits of ballsy braggadocio..today you walked out with 135/85 rolling around in the back of your mind and you just can't shake it. You still exercise regularly, your cardio is spot on and you are the one who gladly turns down all of the sodium soaked, saturated fat favorites at your local bistro. So what gives? Well the good news is, you're still doing everything right AND while 135/85 isn't what you'd like to post on FaceBook...it's not off the charts either. We used to consider 140/90 the cut offs for what we considered boarder line high Systolic (your top number) and Diastolic (your bottom digits)...bad news is, we've since dropped that considerably to a cut off of more like 120/80...YIKES! I know, I know....try not to stress..YEA STRESS... now that's something we can talk about but first, take some solace in the fact that in general,

the chance of having high blood pressure increases as you get older.

Before age 55, men have a greater chance of having high blood pressure. Women are more likely to have high blood pressure after menopause.

While we can't control the fact that we're all getting older and with that little fact comes the good, the difficult to accept and the down right ridiculous...we can control our stress.

Blood pressure depends on a combination of two factors:
-how forcefully the heart pumps blood around the body and
-how narrowed or relaxed your arteries are.

Hypertension occurs when blood is forced through the arteries at an increased pressure and guess what...STRESS plays a HUGE ROLE in how this will increase your numbers. Now, BEING THE HEALTH AND FITNESS DIVA...I have an option for you to try. IT worked for me. I was always running a 'CHECK HER PULSE AND SEE IF SHE'S ALIVE" ..108/65ish blood pressure. for most all f my adult life UNTIL..you guessed it, My early 40's and up it TRIED TO CREEP. Until that is,

refusing defeat, I dug my heals in ... did my research and realized that the only thing I was not attending to that could make a difference was My STRESS LEVEL.
SO, in an attempt to keep my posts shorter and sweet, bottom line, I researched more and read about and BOUGHT a unit called RESPERATE! A lovely .."makes you feel euphoric" deep breathing machine that with the melody of what sounds like Pachelbel's Canon, slowly lowers your breathing rate to 10 breaths per minute or LESS! It's based on the fact that breathing deeply and mindfully helps stimulate the parasympathetic nervous system to trigger a relaxation response throughout the body. Like all exercise, when repeated enough, the body responds and it's ability to reduce its destructive effects of stress are strengthened.

Your body's ability to lower it's blood pressure often follows suit as it falls in line with the parasympathetic parade. If your doctor is concerned and suggests medicaiton, by all means, avail yourself of its benefits. BUT why not( while doing so), also invest in a time tested exercise that may just give the body a chance to eventually regulate this on it's own. If not, you'll be healther all the way around by lower your stress levels... period! We'll discuss more on this matter on other Wellness Wednesdays to come but take it to the bank and cash the check now,STRESS KILLS...END OF DISCUSSION! RESPERATE did work for me and It brough me right back down to yesterdays reading of 110/72...I'll take it. NO I DO NOT have a deal with the company. Kinda wish I did cause this sucker works. Use it a few times a week...lying down..quiet music.guided deep breathing....ahhhh. Now that's what I call a tip worth taking.

Resperate can be purchased on line, so check out their website by the 'same name', for details and if you get the same result, PLEASE LET ME KNOW.

I'll leave you with my favorite quote of all, The last sentence ever spoken by Mattie Stepanek....
"Choose to inhale, don't breathe simply to exist." -Mattie J.T. Stepanek (1990-2004), Poet and Peacemaker

Until Tomorrow....
Power ON,

Candace

TUESDAY'S TRAINING TIPS..."The New Rehab for Injury....EXERCISE"!

2011-12-06T11:57:00.000-08:00

You know, people often ask what to do when they suffer an injury either during training or while participating in a sport they love. Heck, as we get older, it just seems that getting out of bed can come with its own risk of injury. Ever get out of bed and wonder what the HECK happened while you were asleep? Again, we all know laughter is great medicine, so I sure hope you’re laughing here. However, truthfully speaking, it does happen doesn’t it? You know, the alarm goes off, you go to jump out of bed and instead, you end up bent over with a kink in you neck that feels like the knot in your garden hose? Stuff happens. SO, the question…”How do you know when you can, can't , or even if maybe you shouldn't work through it coach”? Oh I really don’t like this question. I don’t like it because, it all depends and that’s not much of an answer now is it! The down and dirty is, research is showing us that if at all possible, you should. Of course the phrase, “if at all possible” is better answered by your doctor. Want a hint? I seek out doctors who are athletes themselves. Why? Well, because they get “It” of course. They want to help you get back out there and doing what you love as soon as they can. They know the benefits of exercise during your recovery or rehab and in many cases; with a little creativity and a stubborn spirit, it is more than possible to do so. You just need to stay away form engaging the site of your injury. For example, for impact-related injuries, such as a stress fracture or sprained ankle, etc., swimming may be just the right choice because it’s non-weight bearing, just as long as it doesn’t hurt the site of your injury when you do it. Alternatively, if you hurt your lower half, work your upper body, and vice versa but remember before doing so, SPEAK WITH YOUR DOCTOR (have I said that enough yet? …GOOD).

If you’re injured and can’t do your favorite exercise, try to find another activity that won’t exacerbate the problem and swimming isn’t necessarily your only choice. There are a myriad of alternatives out there to choose from and speaking from experience, if you’re stubborn enough, you’ll ultimately find one or two that will work. When you do, the benefits of being able to exercise while healing from injury are immense. If you have read many of my blog posts, you may remember that about 2 years ago or so, because I had previously fractured my neck, I finally had to have surgery to help hold it all together. This was a tough one. Plates, rods, screws and cadaver bones were placed in my neck and I had to wear a prison of a brace, for 8 long weeks during my recovery. There was to be no exercise for the majority of that time. However, I spoke to my doctor on the side (an athlete at heart), and the exercise that I did kept me emotionally UP, down right Physically fit and best of all, instead of post-operative depression….I was able to experience post operative, excise induced endorphins, (the feel good chemical produced during exercise) I won’t tell you how I did it; though I will say that we flew to Hawaii one week after my brace was removed and the second day there I mounted a road bike and did an EASY 55 miles on the IRON MAN HIGHWAY! ABC found this so interesting that they did an evening TV news segment about it. I’m sorry but I’ll have to keep what I did, to myself. I don’t want anyone to try what their doctor hasn’t approved for them…but for me, I healed faster and had a great attitude. I find it so sad that more often than not, I see folks becoming sedentary because they are injured, often resulting in atrophy, depression and inevitably weight gain…NO NO NO! I recently was working with a client who fell in the bathroom at her place of work…the floors were wet. She injured her knee badly. She called to say she was going to have to take several weeks off. I jumped to the phone and called her right back. “I have an idea…why atrophy the rest of your body and possibly end up depressed”? So, I had her speak with her doctor and with his thumbs set in the up position of approval, we just kept her fit by working around it…COMPLETELY”! Heck yeah I had to be creative but it was so worth it. She was thrilled and that was months ago. She’s stayed fit and her knee has healed in the meantime. That’s the way to do it!

Below is a list of the benefits of exercise during injury, check it out ….

PHYSICAL BENEFITS;

1) OXYGEN RICH BLOOD PROMOTES HEALING; Exercise increases the blood flow to the injury, increasing oxygen flow to promote healing.

2) CLEANS YOUR WOUNDS; Increased Oxygen rich blood flow actually SWEEPS debris away from and brings IMMUNE-SYSTEM CELLS to clean up the injured area!

3) EXERCISE PREVENTS ATROPHY; Keeping muscles around the injury stimulated through appropriate exercise, prevents muscle atrophy and scar tissue from forming and possibly anchoring a joint, often permanently, such as FROZEN SHOULDER syndrome.

EMOTIONAL BENEFITS;

1) EXERCISE releases the chemicals; endorphins, adrenaline, serotonin and dopamine. Creating a MOOD –RAISING CHEMICAL HIGH!

2) POST EXERCISE mood benefits also include a real and tangible sense of accomplishment!! Often producing a “RAY OF HOPE” that greatly eases tension and elevates mood by “feeling yourself” again.

SO, though you may find yourself side lined by injury, you need not sit out the entire game!
Until next time...
Whatever you do, keep moving!

Power On,
Candace

MONDAY'S MOTIVATIONAL MINUTE.."When's The Last Time You Did Something For The First Time"?

2011-12-05T15:50:00.000-08:00

So, how's the subtitle hitting you? If you find yourself reading it over and over, don't start wondering if you've suddenly become a bit obtuse,( literarily speaking that is). It's actually a mind full. Not from the standpoint of difficult or obscure language.... but sadly, because for so many of us, the concept is completely foreign, though understandably so. I think we'd all agree it's a lovely thought,(the idea of some new adventure in our lives to keep us fresh and living large). But with what we already have on our plates, it's hard to wrap our minds around engaging in some brand new activity or endeavor and honestly, I get it. It feels as though every nano second of our daily lives is spoken for. SO, if we're lucky enough to grab hold of even a sparsely woven, paper thin shred of spare time, the only things we even feel adequate to consider, involve kicking back and chilling out, PERIOD! Just can't envision pushing back from the desk and yelling.. “OH BOY, a break...wow! Well I know what I need...ACTIVITY and ADVENTURE"

So, coming clean here…I’ll bite the bullet and confess I am example number two.

"YOU'VE FINALLY LOST YOUR MARBLES CANDACE”! Well I hear ya and I must admit I resemble that remark, but… that's of course assuming that I ever, at some point, had them all to begin with. By now, assuming you're familiar with my blog, you most likely know that at 13 yrs. old I considered show jumping Thoroughbreds over huge fences a good old time, as my sport of choice. But what you don't know, is that it wasn't until my mid 30’s that I actually started running. I 'accidently' fell into the knowledge that I was a rather fast distance runner. I know that sounds a bit odd, but even though I had been in the professional fitness field for some time, apperently this information had just eluded me. So I enetered a charity 5K, and on a whim, I thought, "what would happen here if I decided to really BRING IT" ...and who knew? The rest is history as I became a on professional Marathon competitor and coach .In my 40’s I experienced another first . This time I found that hanging upside down from high elevations with nothing more between me and crashing to the earth, than a meager harness, some carabineers, a carefully tied rope and hopefully a focused belay partner. Much to my husbands dismay, I consider this PURE BLISS and Rock Climbing has become a passion of another level all together.

One has to wonder, even taking into account just a few of my physical symptoms that I daily battle....oh let's pick my Chronic Fatigue and Chronic pain syndromes and the question "what gives" is more then reasonable. Well, the answer to that question is beyond complex, but for todays topic, let's focus on the fact that as a result of having closly brushed death a couple of times now... with God's help...I Just REFUSE a "less than" ABUNDANT LIFE! It is the contiunual experience of seeking out and finding ways to take advantage of the fullest expression of what life has to offer that keeps me so fresh and fully infused with joy. It has the power to heal your broken spirit. For example, because of one of the symptoms I deal with …I really, RARELY sleep. Since that kicked in, whenever I wake, I go through the house each morning …be it 2:30, 3 or 4 AM..and I light about 15 glistening candles. I then sit still in their glowing presence, speak with our creator and find that I consider myself a bit fortunate now to experience a part of the day that most will never see! Now to me, THAT’S LIVING ABUNDENTLY and what is true for me, is what I've found to be true for all of those whom I have met, who chose to live manner. What I've found, is that It comes from an INWARD DESIRE to "accept the things that we can not change" but to do so in such a way that we'll will dig dip and won't stop until we find ways to use those chalanges for noble purposes. In addition, to be a card carring memeber of the "ABUNDANT LIFE CLUB", You've had to make the CHOICE to believe that though it has its many challenges, LIFE in it's totality .... is meant to be celebrated every day. It’s up to us to MAKE that happen...it doesn't just run you down. It's work, oh but in time, it becomes as easy as breathing the breath of this manificent adventure that's just ours for the taking. Now that can mean remembering that years ago when you were away on a spa trip, you finally understood the addictive power of Fitness Walking. Or, You have always heard that taking just 15 minutes out of your day to Journal is a great idea for stress reduction and refection of thanksgiving and you’ve always really wanted to try. SO you decide to reclaim the first time you tried Power Walking and change your current Wed. cardio routine to Fitness Walking for an hour outside instead. Or, go buy a beautiful Journal and decide to write in your schedule when you’ll take your 15/20 minute break(I added the five minutes cause this just screams to add a cup of tea), to settle back, relax, reflect and write. The title, “when is the last time you did something for the first time”, needn’t be anymore grandiose than that! You’d be surprised how much more rich your life will be when you find yourself beginning to look forward to this seemingly small addition to your daily routine. Living abundantly doesn’t mean scaling Mt. Kilimanjaro (though I have a couple of friends who chose that route, it’s what ever experience that you chose to do for the first time that adds joy to your existence). It’s just that simple.

So dear friend, think on what you’ve always though of trying. I have a long list, some have short lists….there is no right or wrong here. But, there is so much joy to be had as we once again make a choice to celebrate a life that God has generously gifted us into existence to experience. I’ll leave you today with this thought as this could become one of your “last things your remember doing for the first time too”. This year, when we returned form our home away form home in Hawaii, we decided to keep up a tradition that we had always only done there. SO, Each and every evening, when my husband and I stop our flitting around and begin settling down for the evening, we come together for a celebration of life, the day and most importantly …each other. (Heading round the bend to 30 yrs. of marriage, I’d say not bad). Who ever get’s to it first sets up a little place setting of some of our Hawaiian knickknacks, turns on our favorite Hawaiian music and places two beautiful glasses with several frozen blueberries in the bottom in the center. We pour just a few ounces of fabulous champagne and we listen to the music, look into each other’s eyes, and we do a toast with a kiss. This is the end to our day and the beginning of our evening together. There’s one for you to try.

Until Tomorrow,

Celebrate each moment,

We have so few of them…
Candace

THE GRASSO METHOD FOR GORGEOUS GLUTES as seen on WBAL TV 12/3

2011-12-03T02:53:00.000-08:00

Today a video blog; from my NBC TV, Live News Segement this morning. This will give you more detailed information to help you remember what you saw and to help insure your success in Training with the "Grasso Method". SO, scroll down below the link and read my short description of this workout. Next, scroll back up and hit the link colored in "BLUE" and you will be taken directly from my blog page to my YouTube channel to watch the video. Here you'll more gain information on proper form, technique and step by step details about how to get the most from this workout....
http://youtu.be/r4CMHDoBkZg

Want To Have Buns Like A Super Model?

Well, we may not have the genetic make up for that, but we can work to possess the best set of gorgeous glutes that we can muster. THE KEY? Hitting the glutes from the bottom up and from the sides to the center. Do all of these exercises for two to three sets of each and do the entire workout about two times a week and on non consecutive days as well. Remember, it's crucial to watch your DIET so as not to cover up your body of HARD WORK!

POWER ON,
Candace

FRIDAY'S FESTIVE FARE. "Rocky Road Brownies Anyone"?

2011-12-02T17:54:00.000-08:00

ROCKY ROAD BROWNIES!

Well, as promised here they are. Make'em and Take'em to your next holiday party and I'll bet YOU CAN EAT JUST ONE.....
Enjoy the Holidays and
Power On,
Candace

These super-rich brownies made chocolaty with plenty of cocoa powder have less fat than other brownies, but stay extra gooey and good with marshmallows, nuts and chocolate chunks on top.
Recipe;

Makes16 (2-inch) brownies

Active Time: 20 minutes

Total Time: 3 hours (including cooling time)

Ingredients;

1 cup less 1 tablespoon all-purpose flour

1/4 teaspoon baking powder

1/4 teaspoon salt

4 1/2 tablespoons unsalted butter

1/2 cup plus 1 tablespoon unsweetened cocoa powder, preferably natural (see Note)

1 1/4 cups sugar

1 large egg

2 large egg whites

2 teaspoons vanilla extract

8 regular-size marshmallows

2/3 cup coarsely chopped walnuts or pecans

1/3 cup chopped bittersweet or semisweet chocolate or large chocolate chips

Preparation;

1.Line the bottom and sides of an 8-inch-square baking pan with parchment paper or foil coated witcooking spray. (Leave enough of an overhang to be able to lift the brownies out of the pan later with the liner.) If you don’t plan to let the batter rest at the end of Step 3 before baking, position a rack in center of oven and preheat to 350°F.

2.Thoroughly whisk flour, baking powder and salt in a small bowl.

3.Melt butter in a medium saucepan until sizzling. Remove from the heat and stir in cocoa, then sugar. (The mixture will look like a mass of very dark brown sugar.) Add egg, egg whites and vanilla. Stir briskly until smooth and glossy. Stir in the flour mixture until just incorporated. Then stir briskly for about 50 strokes. Scrape the batter into the prepared pan and spread it evenly. The batter will be very shallow in the pan. If you have time, cover the pan and refrigerate for a few hours or up to 12 hours. (This hydrates the cocoa powder and flour and brings all the flavors into sharper focus.) Remove from the refrigerator about 30 minutes before baking; preheat oven to 350°F.

4.Quarter marshmallows with an oiled knife. Distribute the pieces over the batter, pressing them in. Distribute nuts and chocolate (or chips) around the marshmallows.

5.Bake the brownies until the marshmallows are golden brown, 25 to 35 minutes. (If you can find a place to test for doneness where there is no melted chocolate or marshmallow, a toothpick should come out with some moist, gooey batter clinging to it. Brownies in a metal pan will bake faster than those in a glass pan; if you’re unsure, bake a few minutes longer to make sure the brownies are done in the middle.) Let cool completely in the pan on a wire rack for about 2 hours. Lift the ends of the pan liner and transfer to a cutting board. Cut into 16 brownies.

Tips & Notes
Make Ahead Tip: Prepare through Step 3; refrigerate for up to 12 hours. Store brownies in an airtight container for up to 2 days.

Nutrition;

Per brownie: 190 calories
8 g fat ( 3 g sat , 2 g mono )
22 mg cholesterol
29 g carbohydrates
19 g added sugars
3 g protein
2 g fiber
60 mg sodium
89 mg potassium.

*From EatingWell: January/February 2011

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THURSDAY'S DISH'IN NUTRITION... "TO INDULDGE OR NOT TO INDULDGE"?

2011-12-01T17:15:00.000-08:00

THE HOLIDAYS ARE HERE! EGG NOG, FIGGY PUDDING and FRUIT CAKE - OH MY!

SO, to indulge or not to indulge, that is the question. I say, let yourself enjoy a little holiday cheer in the form of a sweet treat here and there. But have a plan to do so. What I do and suggest you do as well, is make something and bring it to your hostess. She’ll love you for it. This way, you’ll be aware of, and KNOW the calorie count of 'your' plate of goodies, and can plan your ‘eating day’ accordingly;so as to include one of the fabulous treats you've supplied. Tomorrow is Friday's Festive Fare.I'll be posting a Recipe that you can copy and have standing by. It's a somewhat healthier version of traditional, " Rocky Road Brownies". They're perfect for just a time as this. Coming in at a reasonable 190 calories for A SINGLE SERVING SIZE (one brownie), you can simply skip one of the usual 'two' healthy snacks from your regular eating plan and you’ll be no worse for the wear. In my opinion, you should allow for a party here and there where you take this approach. When you know you don’t have to completely refrain from ever indulging (while others do), you’ll be less likely to binge when the going gets tough. Just make it a part of your caloric intake for that ONE day. EXACTLY HOW DOES THAT WORK AGAIN YOU ASK? As I mentioned earlier, I have most of my clients partake of two healthy, low calorie snacks each day - in addition to a healthy Breakfast, Lunch and Dinner . If you know you have a party coming up, simply choose to have only one of your snacks that day, (I suggest a 200 calorie limit for these anyway…. an apple and a string cheese is one possible example at approximately 160 calories). Add one of these “healthier made brownies” for a comparable calorie exchange and VIOLA, you’ve got the best of both worlds. Sticking to your eating plan and indulging in a sweet treat as well.

SO, tomorrow you'll find your recipe for The perfect Hostess gift that will win you points for good guest behavior and also keep you on the straight and narrow as well. Who knew a Rocky Road Brownie could do so much good?

ROCKY ROAD BROWNIES, WHO KNEW....LOL!

Until Tomorrow,
Candace

WEDNESDAY'S WELLNESS, "What Exactly Is Wellness and How Do I Attain It"?

2011-11-30T14:15:00.000-08:00

There are so many cool sounding ‘BUZZ’ words in the world of

fitness today; it can be more that a bit overwhelming. We have the usual terms like; Free Weights, cables and pulleys, Swimming and Pilates, Spinning, Dancing workouts and Yoga classes( quick breath and, .......),Decline Benches, Medicine Balls,Easy Bars, Body Bars, Balance Bars(oh sorry, ha...that's a food product LOL) and Bosus to name just a few. While a few may seem like many and some unfamiliar, most are rather tame, rather necessary, and quite well understood by those in the fitness profession and easily demonstrated to the masses . But for those in the fitness industry, it seems that 'WE ARE THE ONES' who can never have enough and now we have to contend with a mish mash of funky new terms and trends and equipment that would make Jack LaLane turn over in his grave. While some new trends are viable to be sure, but many are just as unnecessary as they are ridiculous!

Here’s a few you can try; Pole Dancing, Karaoke Spinning, Zumba , I Gallop (I don’t have the heart, look it up if you need to know)…Barefoot running (like that’s new….please) , Fitness aps for your smart phone with NOBODY there to spot you when your down and my favorite …..Yoga-laties! I mean really, COME ON. When I was in Hawaii in June, I took up paddle boarding. You stand on what looks like a large surf board and Paddle through the ocean. COOL. I just found out that they are now developing Core classes and Pilates to be done in the ocean on that board. IS THAT REALLY NECESSARY? TRUST ME, if you can stand on that board and paddle through the waves with out wiping out…your core is either in GREAT SHAPE already or will get there quickly. NOW DO NOT GET ME WRONG…IF YOU KNOW ME AT ALL YOU KNOW I BELIEVE IN DOING SOMETHING NEW. But there’s a fine line between doing something new and getting folks so twisted and turned around that they stop before they had a chance to get started. It’s all in an attempt to keep it FRESH for YOU…or at least that’s what we tell ourselves.

Truth be told there is nothing new under the sun. Not really, except for the TRULY STUPID and they

usually fizzle out. We just rename them, repackage them and market them to an age of attendees that we hope aren't old enough to remember them! Take 'Barre-Class' for example. Lately, unless you’ve been under a rock, you’ve either heard of it or tried it. Everyone is SO EXCITED ABOUT THIS COOL NEW WORKOUT(nothing wrong with that..) and everyone keeps telling me to go give it a try. I politely smile and inwardly I silently chuckle because I’ve so been there – done that. How? Well, because it’s NOT NEW! I took barre back in the1990s when I was doing some work with Pepper Von from the ESPN Fitness Pros (remember that show?).We were working together on a project out in California and I took Barre then and there and really liked it I might add. SO glad so many are into it now, but new? New it AIN’T In my opinion we’ve gone a little over the top trying to define a fitness routine that will interest everyone. When we break it down people, we come up with the reasons why we create these sound and sadistic routines in the first place. It’s an attempt at acquiring a State of Wellness! That’s a term we can wrap our minds and tongues around now isn’t it!

The best definition I’ve heard of Wellness is, “A natural human condition that is often negatively conditioned throughout the passages of time by the lifestyle choices we make!!!!

In my words: Wellness is an active focus on and concentrated attention to, maintaining good order in all of the FOUR PILLARS that make up what we call HEALTH!

THE FOUR PILLARS ARE Collectively the CORNERSTONES that create and support the foundation of a body that is FIT TO LIVE!!!

These are the Pillars that envelop everyone’s basic needs for a healthy existence.

1)BREATHING

2)EATING

3)MOVING
and

4)REST

Often it’s not only what we do, but what we don’t do that sets the stage for illness and disease that can be avoided. SO, keep it simple folks… OR complicated if that turns you on. But here are the keys to a solid state of WELLNESS.

1)BEATHING;
IF you smoke…STOP! And that’s that! It Kills and there’s no way around it. Quit that and you are improving not only your life, but the lives of everyone around you.

2)EATING;
Eat a well balanced, high fiber fiber diet. One that is low in sugar and saturated fats . A daily diet that doesn’t exceed your body’s caloric needs (or slighly less than if weight loss is necessary).

3)MOVING;

Move daily. Walk like somebody’s chasing you or Ride a SPIN BIKE IN A POOL (and yes, they have classes like that now too), if that’s what turns you on...whatever you choose, just DO IT! and last but never least...

4)REST;

Get some sleep! In today’s vernacular, this is your body’s time to REBOOT. Without enough of that…you BURN OUT!

SO, Stay well friends,

Keep it simple and until tomorrow

Power On!

Candace

TUESDAY'S TRAINING TIPS, "How the Victoria Secret Models stay in shape"!

2011-11-29T16:45:00.000-08:00

ARE YOU AS FIT AS A SUPER MODEL?

http://youtu.be/4BCJGijE0iE

Like it or hate it, there's no denying the fact that some people are genetically predisposed for a mythical, Goddess like appearance. They're beyond statuesque, as they tower WAY above their human counterparts ( with most being an average of at least 5'10" ) while at the same time, possessing a bewilderingly bombshell like quality and mostly, just by a spin of the gene pool . I am not among these freaks of nature, but I am happy to say that I do have ONE THING in common with this bevy of beauties. No it's not my height, curves or looks...but both they and I, have done all we can to stay in the best shape we possibly can as each year passes. I can honestly say that I have done ALL THAT I CAN to care for this ONE body God has gifted me to inhabit while here on this earth and I take great comfort in that. I mean really, shouldn't we all? As a professional athlete, I must admit that I find it a bit comical that in all honesty, I feel a bit of camaraderie with these bodacious beauties, in so much that the I consider the discipline I must live out every second of every day, to be rather similar with the narrow road of self denial that they must travel as well. Though the results don't render the same outcome in appearance (unfortunately, major bummer I might add), I am working just as hard if not harder, to maintain my current career status.

Tonight is the annual airing of the Victory Secret Fashion Show and CBS won't let us forget it. Once again, like it or not, it's coming. Whatever you think of it....one must stop to wonder, what does a Victoria Secret Runway Model's Training Session Entail?
Wonder no more. I have plucked a good video piece for you to ponder. The one thing you may find interesting is that models don't train with much weight and they use very high repetitions. Know why? Because low weight, coupled with high repetitions, is the formula for sculpting and not creating large more noticeable amounts of Muscle Mass- as that's apparently not considered desirable when walking the cat walks from Paris to Milan and back - Interesting! Watch and see how your workout measures up; remembering of course, that in all fairness, this is just a few minutes, plucked from an entire workout as a sampling of what goes on during what can only be intellectually deduced as an hour workout or longer.
So click the link above this post, sit back and see if you are bringing it like a Super Model? I happen to know that My workouts are more intense...at least I have that. But then again, I'm supposed to be able to "leap tall buildings in a single bound", .... not strut up and down an isle way wiggling my hips; albeit a different but equally demanding challenge to be made to train for, each and every day of their lives!
Here's hoping your workouts measure up!
Power on,

Candace

MONDAY'S MOTIVATIONAL MINUTE, "In this Life, We Find What We Look For"!

2011-11-28T16:51:00.000-08:00

Well, it’s the Monday after Thanksgiving and I can’t help but wonder how you fared?

Physically; I’m wondering if you were able to be reasonable with your food intake and still have a good time. Spiritually; I’m curious if you were able to be present enough, in the face of all the hustle and bustle, to pause and reflect on how thankful we have cause to be and lastly, emotionally. “Emotionally” you ask? Sure, because holidays can bring out the best and the worst in many people and unfortunately, we’re often the undeserving recipients of their unstable ‘wacky world of drama’.

You know these people. They have an arsenal of stuff that they tend to hold back, make up, or just plain “don’t mind if they do”! When stressed, they’ll frequently choose to unleash their less than ‘pleasing disposition’, upon whom ever lands in front of them; Thus leveling many before, during and after Thanksgiving dinner and throughout the entire Holiday Season, much to our dismay. If they’re family, well more often than not, we'll find ourselves nursing the self- inflicted pain
we've endured, due to bitting our tongues in an attempt to keep the peace till the Holiday passes and our relatives have left. This little display however, did not fall into that category and I must admit that I chose to share my disgust (in the victim’s defense) with a quick little ‘drive by type’ verbal blow. I chastised the guilty and I have to admit, this one felt SO right, that if felt so good (and I live by the rule…”HOLD YOUR TONGUE and you’ll never regret it”)…this one folks, this one needed to be handled and I was happy to complete the job. I held the line for the people who serve us and I was glad I did.

The assault; this display of ‘trash talking’ was small when measuring degrees of ‘holiday hedonism’ but no less disgusting a display as any larger offense, as all are equally grotesque, AMEN?

I was at the movie theater window box (you know, where you walk up and purchase your tickets), when this occurred and afterwards, I was immediately convicted to commit it to writing and post it here for you. It was one of those digging, demeaning, little passive aggressive displays of nasty verbiage, that makes one's skin crawl…and obviously, (probably from my own dealings with Holiday stress), got me fired enough so that I took a stand the bullied among us.

My husband and was kind enough to drive my mother home to NY, and would spend the evening with his family on the way back and return today – Monday. He could more easily take Monday off than I could and as always, he was happy to help me out. So, in the vernacular of the day, he did me a ‘solid’ as they say, and I owe him one. Actually I owe him tons. That man’s love has literally saved my life. But alas, yes a teaser once again…. that’s for another post.... Moving on.

So , since it was Sunday I took the day off (as I always like to TRY to do),and finished decorating our house for Christmas, worshipped… and told my daughter I’d meet her for an afternoon movie.

That’s when it happened. Just enough sleaze to make you go, “YUCK”!

Kaggin had driven her own car and was at the theater before me. We decided she’d go ahead, buy her ticket and meet me in the theater, ensuring that we’d have decent seats. I parked my car after circling the ramp enough times to make my vertigo hit full tilt and had just walked up to the box office to purchase my ticket when I heard it….

BUT FIRST - a quick disclaimer - My husband, my daughters and I all feel that those who work jobs that deal with the public in service oriented positions need extra TLC. So I am, we all are, extra sensitive to the rudeness we so unfortunately are privy to when it’s being hurled at them in an abusive manner. All of us, myself leading the pack, have our anti up and set for high frequency when it comes to such displays of abuse so there you go. This falls into the” I’m just saying” category for good measure – now back to the offense at hand.

It was my turn at the window. After waiting in a rather long line, I moved forward as the attendant, a lovely young woman, said “Next” and motioned me forward. At the same time, the attendant from the second window, motioned for the man who was standing behind me to step up and we stood there side by side, purchasing our tickets. I smiled at her and we quickly exchanged Holiday niceties as she took my special movie club card from me and then my credit card. Both employees were doing their job and really rather efficiently at that. I had a break in my conversation while my ticket was being printed and that’s when I heard it. The nice looking young male attendant was also noticeably smiling, while doing his best to do the job he was trained for asked the customer if he had one of the club cards that I had already presented, The man said no, but instead of adding a “no thank you” in an attempt to be pleasant at this young man's obvious attempt to do his job well , he chose to let his disgust be known by using a rather aggressive tone and gesture to match and said, “ NO …now let’s move it along…just MOVE IT ALONG”!!! Not only I, the kind attendant trying to help this man and the young woman helping me heard this, but the entire crowd standing directly behind me were forced to get in on the act as well….leading to more embarrassment on the part of the employee to be sure. Most weak people feel the need to be seen and heard, no matter how they pull it off. This more than obviously fits well here.

As she passed my tickets to me, we locked eyes as the man did this a second time. His offense this time?He was doing a quick review of the movie, the number of tickets and the show time of the movie he was purchasing his tickets for. In short, he was diligently repeating his order to insure a proper purchase on his Visa.....

“Hey, CAN YA JUST MOVE IT ALONG...
JUST MOVE IT AND PULL THE TICKETS and Have a GREEEAATTTT DAY, k”!!!

As I leaned in to take the tickets, I tipped my head and cut my eyes toward the other attendant and whispered, “UNBELIEVABLE. he did a great job dealing with that” ! She reached over and pulled the sleeve of his shirt ,whispered something to him.He looked at the floor, then up at me and smiled BIG!

The guy walked right into the theater with his family (young men in the making I might add. Great behavior to emulate there dad…), and the second his stubs were torn, they all ran off towards their theater destination….and man was left walking alone in their direction.

While I am a runner by trade, I can do a mean power walk and I got my stub and pushed it in my 5 inch heals till I was right beside him. Here was my chance. He was on my right….alone and I was approaching the entrance to the ladies room quickly on my left. This was the exit I intended to take after my scolding had been accomplished. I was on a mission and I was timing it just right. If his children had stayed at his side I never would have said a word…but this big bully was alone and as I swept up beside him, with my outside voice I caught his attention and with 12 short words…I did my good deed for the day (or at least in my mind anyway), “ Dude, (I called him dude…whatever), REALLY DUDE? You have to act that way…REALLY, WOW…PROUD?” and I exited left into the ladies room. It had been accomplished and I was done with it.

I was left with a feeling of sadness. Now, even during what is to supposedly the kindest most generous time of year, we abuse our service attendants and many others (in this one's case I would BET ON IT!) Why? Unfortunately, I can only pray that this man will stop just once to consider his behavior, reflect on it, repent and make a concerted effort to attempt to do better. This is what we are all called to!

So, what’s my point for this offering of “Mondays Motivational Minute”, which has turned into more like 5 as far as your reading time?

Again…in this life we find what we look for. This man wanted to see a pain of a long line and a useless "beneath him" employee as difficult and in the way of his enjoyment. Totally “ME” centered. In doing so, he made sure he made himself, (in his eyes only I assure you) a BIG MAN WITH A WALLET TO PROVE IT! To the rest of us who heard this? He was a very little man of little character(at least at that moment), and an obviously broken ego. Truly the quote “A man all wrapped up in himself makes a very small bundle” is fitting here. His children had no want to stay by his side and converse with their dad on their way to enjoy the movie. He walked in …ALONE!

WE all make mistakes. It’s whether or not we are broken over them later that tells our inner truth. If we can lay someone out like this and walk away feeling justified, never to repent or feel remorse…we need help and authentic Godly guidance.

SO, through the rest of this stressful Holiday season…let’s choose to see the good in all things.

I was blessed to see choose to see two young people just starting out in life. Both giving it their all and doing a very good job in a highly stressful situation. Though being abused by many I’m sure these two continued to smile and to serve their patrons with dignity throughout the day. I felt PROUD. Each question they asked was pertinent to their job at hand and what that "malignant man" CHOSE TO SEE was merely annoying questions eating up his time and a mediocre job being done at best.Why? Because in that moment he had one concern...himself and NOBODY ELSE

AGAIN, in this life….we will find what we look for. Choose your findings with the high road in mind and make a conscious choice to lift others up while doing so . Do this and I promise - you will be Blessed beyond compare!

Thank you for letting me take some extra time with ‘YOUR TIME’ this evening or whenever you find this article and read it. I felt led to share this with you.

May Blessing abound for you and your entire family, both now and throughout this entire Holiday season and while you’re feeling joyful, why not share the love. Hey, try it even when your NOT!

Until tomorrow…

POWER ON,

Candace

HAPPY THANKSGIVING FROM THE FITNESS DIVA!

2011-11-24T08:46:00.000-08:00

HEY FOLKS,
Just wanted to say have a Blessed Holiday and enjoy your family, loved ones and friends.
May I offer one tidbit of advice. Today is NOT THE DAY to decide to resolve deep family issues.

TRUST ME, Don't even bring them up. Enjoy the day and leave it at that. There are 364 other days to do so and I suggest you pick one and take care of business so that no bitter root grows up within you and defiles many.

But today, pray before joining your family get together. Pray and ask God to help you remember all of the qualities of your family members that you love the most. Focus on those and those only.
Smile when they try to take you down a road that you shouldn't go and take the road above it.
You will never regret holding your tongue and by the way, that's a rule I LIVE BY. You can always speak later when you have had time to reflect, calm down and prepare yourself with appropriate words that you won't regret throwing in the HEAT OF THE MOMENT. So....enjoy your day and truly focus on Thankfulness. When our mind is focused on being GRATEFUL- you'll find it harder to nitpick! One last thing. Never forget that you are a flawed human as well. We often forget that if someone is driving us crazy, you can take it to the bank that you are driving someone crazy too. Take a look in the mirror before you throw a stone.We all need forgiveness....each and everyone!

I'll be back next week....turkey's in the oven and it's time to hit my home gym for a fast 6 mile run.
God's speed,
Candace

TUESDAY’S TRAINING TIPS – “ARE YOU REALLY LIVING or just staying alive”?

2011-11-22T17:34:00.000-08:00

The Holidays are officially here. YIPEEE!!!

(of course that means that for the rest of this week...you will be experiencing some of the BEST-O-CANDACE, as our family enjoys a wonderful Holiday Week togther;with their mother being Very Present. Thus the short break).

Now where was I ..yea,Yipee, yipee, OH...how grown up of me. But just because we’re older now, who says we can’t still have a little child like fun every now and then. Actually, let’s do a lot of it. Why the heck not? The fact that I’m turning 50 this Christmas has made me acutely aware of how quickly time flies and how much there's still to do out there, that I still have yet to try. I’m more and more grateful every day that I've been Imputed with this NEW, even GREATER VIGOR for my mere existence, through several close calls that have left us AMAZED and in AWE, that I'm still here! I was given the gift of “almost” leaving this earth prematurely, (at least a couple of times), and I find that I have never been more in love with, aware of the fragility of, or excited about the possibilities of this life and the adventures it holds instore!

I’ve always been adventurous and definitely wasn’t born with much of a built in “CAUTION” meter, (much to my husband’s dismay). This I know for sure. I’d never thought it odd at all, or dangerous for that matter, that my first sport of choice involved jumping Huge Horses over Huge FENCES, often with the intent of doing it as FAST as I could, in order to take first place; and at the mature old age of 12 at that! There really wasn’t much fear involved, as I honestly hadn't allowed myself to entertain the idea that it was actually DANGEROUS. I mean I saw lots of crashes, and bad ones too. I had many of my own. My poor neck was a wreck by the age of 20 because of it and yet nothing could have held me back from that thrill of flying through the air, on beautiful beasts that could have turned around and taken me out if they’d wanted to. I lived for the thrill; A PASSION that refused to die. Since my accident, Rock climbing has now taken its place.While lying in shock trauma waiting to find out why my arms felt kind of numb and my head and neck were experiencing LIGHTING BOLTS of jolting pain....I was already wondering what I'd have to do to MAKE THIS WORK.So, since Having broken my neck ...Climbing and many other activities have taken that passionate need to experience the EDGE of existence that show jumping as well as other activities that were now to be nixed, had filled. Do I miss it? Of course I do, but I vowed many years ago to always MOVE THE BAR when necessary, but never to LOWER IT!! This past June, I picked up paddle boarding for the first time and now… it’s my “NEW” FAVORITE THING: And that’s what I wanted to briefly mention to you.

So.."TUESDAY’S TRAINING TIPS" huh? Coming off of finishing my 4 part series on Motivation yesterday, I’m thinking even more about what can keep us feeling fresh and loving life as the years roll by. SO, my question for you,"What's your NEW FAVORITE THING"? Do you have one? If not, why?

SO my training tip for you today is KEEP IT FRESH EACH YEAR, by TRYING SOMETHING NEW! Horse jumping and Rock climbing may not be your cup of tea, but make sure you’re able to list each year,at least one new thing that you now do. Cross country skiing maybe? Paddle boarding is very user friendly and a tough workout too! There’s so many ‘something’s’ out there for every one to do in order to participate passionately in this gift called life - that we really are without excuse. Can't use your body? How about that law degree, or that art class you'd thought you'd try? You get my drift. "LIVE LARGE and never just to exist"!!!!

So dear friends, my advice this year as we come very close to it’s end….never stop challenging yourself to take on a new adventure by trying something you’ve never done before. Kids do it, why don’t we? Your body will love the idea, as “cross training” is one of the best ways to keep overuse injuries at bay (especially as we get older). In addition, you’ll probably stay Motivated to keep moving by continuing to add things to your repertoire that you’ve never before tried. It not only keeps you moving and excited about life, but it keeps your brain fresh too.

It’s time for my next client and I just heard her walk through to my gym. Up first on her agenda? Kick boxing for an hour WITH ME! How old is she? Let’s just say, she’s beaten breast cancer twice and she passed 60 a little while back. Oh, she just came back from that quick trip to Hawaii with me and YEP she tried paddle boarding for the VERY FIRST TIME! How old does she feel or look…baby, you have to beat the boys back! LOL…..(but it’s true).

Until tomorrow,

POWER ON MY FRIENDS….

THAT’S NOT JUST A SIGN OFF, IT’S MY MOTTO….

Candace

MONDAY'S MOTIVATIONAL MINUTE - Part IV, of our four part series, "Motivation - Taking a Cold Hard Look"

2011-11-21T15:18:00.000-08:00

MOTIVATION!
So here we are, our last installment of this four part series. To date we have discussed the meaning of the word several times, but for good measure....

The Merriam-Webster dictionary defines the word MOTIVATION like this:

-"Something That Arouses Action or Activity"-.

Again, don't know about you, but I love that definition. Simple, yet powerful and right to the point.
However, when taking this "Cold Hard Look at Motivation" we must admit that it would "appear" as though a great,impassable chasm exists between those who have it (Mounds of Motivation that is) and those who don't; or at least that's often what those who've claimed hold to the "HAVE NOT's", would lead themselves and everyone else for that matter... to believe! The bottwom line here, is that some just seem to have bocu amounts of this powerful substance and with it, the ability to latch on to everything they try (be it a sport, a job, a new relationship, a magnificent physique...YOU NAME IT), with a Pit Bull- death grip of motivational force, that won't ALLOW them to even let go....until the have attained the focus of their attention. At first glance,it'd appear as though these rare birds achieve whatever they to put their minds to and they make it look easy at that! It's as if they have some kind of secret key. One that unlocks a mythical, magical, SUPER-HERO "MOTIVATIONAL MO-JO"- leaving the rest of the population feeling as though they're somehow just missing out. It's like they've been slighted some type of MASTER THREAD to a - super Hero - DNA. A DNA that allows ONLY those lucky few who posess it, the uncanny ability to "see it and achieve it" with no questions asked.
                    AND
To that I say, AH, HECK NO!!!!
While it is true that some are natural born 'MOTIVATORS', we'll see that when we dissect the final part of the Motivation Equation; Becoming and remaining Motivated to achieve, is nothing more fanciful than a MATTER OF CHOICE!
Love people, only love! I've watched it happen over and over. So please... don't shoot the messenger.

So what's the difference between those who seem to have boat loads of MOTIVATION up their sleeve and others - who can't seem to stay on an eating program (for example) for more than 24 hours, despite the
fact that their doctor has been telling them that their body mass is killing them?

It's based in a large part on the success or failures of our past experiences and interestingly enough, these experiences are a product of the choices we make. So ultimately, it is up to us!
For those working off of a past, riddled with the experience of many failures, even the thought of trying to muster up the motivation to attempt to achieve another elusive goal , seems exhausting. They actually feel as though they're constantly having to try to hunt down, sneak up on, and steal the motivation necessary to "arouse them to action" ! Once there, they hold their breath in the hopes of sticking with an action plan long enough to begin to see tangible results. Results big enough to create a momentum powerful enough, to finally achieve their goals; Experiencing the joy of the accomplishment of their dreams.Once in a while they find they can white knuckle it just long enough to muster up enough enthusiasm to catch the tip of "Motivation's tail" only to swing loose after a couple of quick twists and turns. They go flying from that WAGON of dreams just as fast as when they latched on to it, leaving them with yet another 'failed attempt' to add to their 'Mental Rolodex' of experiences!
So what's an unmotivated person to do?
let's follow the anatomy of "Motivation" in action, to reach our final point of discussion on this topic. In doing so, I'll attempt to shed some hope on a flawed belief system that holds many back from the realization of their desired motivational destinations.

"THE PROGRESSION" - 'MOTIVATION, based on right MOTIVES...  produces the results to breed more MOTIVATION , thus starting a forward action of MOMENTUM that follows through to finish the job!

For me, it starts like this....
I find out about, see a picture of, or hear about something that catches my interest and I find that I just can't keep myself from thinking bout it until I'm there.
Once I've tried it, tasted it and liked it, I find that I 'MUST' do it again to see if I Truly LOVE IT enough to spend my precious time engaging in it on a regular basis thus creating a Passion for the target at hand.
In fact, why don't we use a real example from my pool of experiences that started at a rather young age, and put some real meat to this example of the 'motivation Equation', shall we?
I'm game...so let's look into how my youthful quest to keep what could have become a serious weight issue at bay and steps taken to acquire the momentum to continue to keep it away for an entire lifetime, (or at least to what will soon be the ripe old age of 50, one month from now)!
You may not know this about me, but I'm genetically given to being large and my body began to show signs of it, around the age of 10 or 11. The issue for me was that I had fallen in love with the idea of showing horses and in particular, SHOW JUMPING. The truth is that one can't be heavy and accomplish this at a high enough level to EXCEL at it, and that was what I'd LOCKED MY FOCUS ONTO! That was the only reason I wanted to do it, (keep my weight down that is). SO the MOTIVE now was to become a better equestrian and become an "A" Rated Show Jumping Champion. The MOTIVE had a passionate meaning, so the MOTIVATION was sound and therefore continued with a manic like vigor. Next, I had to practice; I practiced DAILY and for hours on end. Through freezing cold barns and mucking stalls, to crashing on fences and bandaging up bleeding wounds. There was no time for dating cute young suitors and I didn't care. I had a mission and I began to win. Winning gave me the MOMENTUM I NEEDED to keep up my quest to stay the course to remain lean. The results bred the Motivation to continue because I had tangible results. I began to achieve my first wins and I wanted more. This cyclical force can work in your favor or against you depending on your tenacity to stick with it or to bail when the going gets tough. Think about it guys, it's not magic at all.
In all - When the "Motivation" to achieve a goal is based soley on an intense "Motive" that's simply for the passion of achieving it, the outcome is an insatiable driving force to do the work it will take to make it happen. What do we call that driving force? MOMENTUM!

Let's look at it's definition "MOMENTUM";
- "a force or speed of movement; impetus, as of a physical object or course of events"-

If we look up the word "IMPETUS" it reads;
-"The MOMENTUM of a moving body, especially with referece to the cuase of motion. a moving force"-

As I have often said before...any questions?

Those who have experienced the reward of achieving their goals over and over again, continue to achieve bacause of their past experiences.
Meaning, the best indicator of FUTURE BEHAVIOR IS PAST BEHAVIOR! Good or Bad.
Try and keep on working at it until it's done and the next time you go for something else, you are more likely to accomplish it. You have trained your brain to understand how to make it happen but more importantly, that it's possible for you because you've done it before!
Conversely, shoot for goals and bail out often enough and you'll begin to believe that it's just the way it is. NO  momentum , no results, no motivation lead to...failure. Do this often enough and you'll likely set your bar very low...no one likes to fail and your past may just lead you to believe that this is YOUR future!

Folks, no matter what your past experiences may be, may I offer a word of encouragement. All things are possible no matter what your past may be.
Follow this four part series and the Motivation Equation above and you will have EVERY reason to believe that with a new outlook and a renewed mind, ALL THINGS ARE POSSIBLE.

Until Tomorrow,
I also suggest you keep your eyes turned upward and always pray without ceasing.
I'm in your corner,
Coach Candace

THE HOLLYWOOD SHOULDER ROUTINE, as seen on WBAL TV. 11/19

2011-11-19T02:22:00.000-08:00

AS SEEN ON WBAL TV. THE HOLLYWOOD SHOULDER ROUTINE!

Hit this link for the workout shown this morning on WBAL TV 11 FItness

http://www.youtube.com/watch?v=SPKBu7FfdWE&feature=colike

Today, once again, you get a break from reading and a chance to sit back for about five minutes and WATCH what my words cannot best convey. A shoulder routine that will make you look like a STAR. It's not a TRICK...there are none that work in the long run, rather a sound technique that the star trainers are privy to, to get their clients looking "V" shaped and Red Carpet Ready. Building one's Delts is one of the most effective ways to improve the appearance of the upper body. In addition, it creates the appearance of a little waist line. I'm not talking about FLAT ABS. As I explain in this video, you must work for those. Having the appearance of a washboard (six to eight pack) set of abs, can be aided by the help of building beautiful more well developed shoulders. But for people like me, born without an indention at the waist (my body is best built for a Boy Cut Jean), this shoulder routine will help you to appear to have one by creating more of a figure eight physique. Just the way shoulder pads used to back in the day. There was a reason designers used them!!!!

IN addition, if you have broad hips and wish you didn't...it actually works to help them become more proportionate to the rest of your body by popping those beautiful shoulders out.

Watch and give it a try. BE consistent and you'll see results.

Until Monday

Power on,

Coach Candace

The Nutrition Quiz Answer Key from 11/17/2011 , HOW DID YOU DO?

2011-11-18T13:23:00.000-08:00

ANSWER KEY FOR THURSDAY’S “Testing Your Nutrition IQ. Quiz”. (from the Archive date of 11/172011)

Remember, go to comments and let me know how you did. You can miss 4 and pass! let's see how you did.
1) False

2) False

3) True

4) False

5) False

6) True

7) False

8) False

9) True

10) False

11) False

12) False

13) False

14) False

15) False

WELL, are we celebrating? Bet you are. More fun tests will be coming from all different types of topics so pay attention and learn as you read. Your knowledge may be more powerful than you know.
Until Tomorrow,
Candace

FRIDAY’S FESTIVE FARE - 'LOW CAL Breakfast' Mini Mushroom and Sausage Quiches" back by popular demand AND the Nutrition Quiz Answer Key

2011-11-18T13:17:00.000-08:00

THIS IS A PREVIOUS OFFERING that has been asked to please posted again…so here it is guys, as promised. It is a top ten, I agree: Maybe a great healthy low cal choice for your Holiday Festivities. Enjoy!

These crustless mini quiches are like portable omelets.Turkey sausage and sauteed mushrooms keep them light and savory. Guys, I have had them and they are great for Breakfast. Just make them ahead - refrigerate, and grab two or three, (that's either 180 - or - 270 Nutritious Breakfast Calories),on your way out the door if necessary. Now that is what I call ' Nutritious, Low Calorie, Good for you "FAST FOOD"! But these little guys are sooo... versatile, because they are small and satisfying. Perfect as finger food for your next cocktail party as well.

Recipe;

1 dozen mini quiches

Active Time: 30 minutes / Total Time: 1 hour

Nutrition Profile;Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight

"Gluten free"

Ingredients;

8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces

1 teaspoon extra-virgin olive oil

8 ounces mushrooms, sliced

1/4 cup sliced scallions

1/4 cup shredded Swiss cheese

1 teaspoon freshly ground pepper

5 eggs

3 egg whites

1 cup 1% milk

Preparation;

1.Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip).

2.Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.

3.Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.

4.Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Tips & Notes;

Make Ahead Tip: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
A good-quality nonstick muffin tin works best for this recipe. If you don't have one, line a regular muffin tin with foil baking cups.

Nutrition-

Per quiche: 90 calories

5 g fat ( 2 g sat , 1 g mono ); 105 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 9 g protein; 0 g fiber; 217 mg sodium; 108 mg potassium.

(From EatingWell: April/May 2005) *

Enjoy ya'll and until tomorrow...

EAT WELL - LIVE WELL,

Candace

THOSE OF YOU LOOKING FOR YOUR NUTRITION QUIZ ANSWER KEY, it’s on the next post just below... Scroll down and there you go! Let me know how you did! Power on, Candace and Remember, I’ll be on WBAL/NBC for tomorrows 11 Fitness, showing My HOLLYWOOD SHOULDER ROUTINE. I’ll Repost the Video for you to follow after seeing the news, I’m on at 6:45!

THURSDAY'S DISH'IN NUTRITION- "Simply Testing Your Nutrition IQ."

2011-11-17T15:06:00.000-08:00

Today...a simple, straight forward nutrition exam. How well have you been paying attention? There are 15 questions here in all. Because ALL of the questions are done in a True or False format, I have a helpful little tip for you. These are just straight forward questions and answers that will give you a pretty good idea of your basic working knowledge of Nutrition. There are many "special exceptions to all rules". I promise, I am not being tricky here. SO go with what is USUALLY the case, withstanding exceptions due to medical conditions and so on.The questions in this quiz have been covered in my posts so far, so let's see how well you've been paying attention...OH NO! You can only miss 4 and still pass! I'd say good luck, but I don't believe in it....so instead, I'll say...ENJOY!

1)When it comes to loosing weight, whole grains, like whole wheat pasta are better than regular processed grains. TRUE or FALSE?

2)Low Carbohydrate diets work better than diets containing more Carbs. TRUE or FALSE?

3)Protein has 4 Calories per gram. True or False

4)I know that if I just give up all sugars I’ll lose weight because every one knows that when you eat sugar it turns to fat. TRUE or FALSE?

5)I don’t have to count calories. If I just focus on making HEALTHY choices I’ll loose weight.               TRUE or FALSE?

6)I don’t have to exercise in order to lose weight.   TRUE or FALSE?

7)Using artificial sweeteners will make you gain weight. TRUE or False?

8) Low to Moderate Rep Weight Training will make me fatter than I feel I am right now.   True or False?

9)Fat has 9 Calories per gram. True or False

10)Drinking lots of water will help me burn more fat and therefore I'll lose more weight. True or False?

11)Drinking diet soda will make me gain weight. True or False?

12)Eating Low Fat foods will lower my body fat percentage.   True or False?

13)If I focus on eating protein I’ll gain more muscle and get much leaner just by doing so.   True or False?

14)Carbohydrates have 6 Calories per gram.   True or False?

15 )When I lose weight I will gain it right back again. Most Everyone does becuase being heavy for many is actually a matter of genetics/ we have now learned through science. So when this is the case, for those people..they truly are powerless over their weight issues.
     True or False?

SO, how do you think you did? The answer key will be posted tomorrow above FRIDAY'S FESTIVE FARE! STAY TUNED AND SEE HOW MUCH YOU'VE LEARNED. IF you have a "beef with one of the answers, well just contact me under comments as a follower of this blog and we'll chat!

Until Tomorrow,
Print this out and give it to your entire family. Let's see who wins.
Power On,
Candace

WEDNESDAY'S WELLNESS- "Where are your Shoulders"?

2011-11-16T12:47:00.000-08:00

You know, I have written posts, columns and articles about stress many times before and I suppose I will continue to do so as long as I am able to type.

Scratch that, I'll keep it up as long as I can simply breath, speak or gesture to someone else who can!!

Stress is a ruthless and tireless tyrant. Its goal? To continuously work in our lives in such an insidious way, as to blind and numb us to its presence. Ultimately, left unchecked, stress will have its way with us and we'll forget it's even there!!! IT has its eye on the prize of putting its stamp on our physical and emotional health and to destroy our overall sense of well being. We must learn to master the skills that can

help us overcome its ball and chain effect on our lives or just accept our fate, lye down and let 'This enemy' have its way with us.

If we take these simple techniques seriously, (bringing them into practice as part of our daily lives), we can win this war, break free from its grip and regain a sense of 'ease'.... instead of the "dis-ease" that stress can

and will eventually come to drop on our door steps.Today, I bring you just ONE out of an arsenal of practical and easily implemented defense tactics available to take this widow maker down. YEARS ago, I was "gifted" with this simple exercise, during a Bio Feed Back Session...after my doctor discovered that Stress was beginning to effect my pregnancy ! This is one I wasn't going to take lying down. SO, when I heard it, I was probably more inclined to take it to heart and commit it to practice, faster than you will here without having your child's life at stake (and to that may I add, THANK GOD)! However, if I have earned any bit of your trust after all these years folks...give this a whirl. With time...and a short time at that, this seemingly insignificant little ditty CAN rock your stress ravaged world; helping you begin to once again find the fullness of your breath. Keep practicing this and other stress reducing techniques and before you know it,you will begin to experience a greater clarity of thought and the ability to once again, live a calmer more even keeled existence. When we choose to take action, we'll be much better equipped to handle the TRUE STRESSERS of life as they are presented to us (and they will be), with an improved ability to handle them in an appropriate and diligent manner - without a damaging effect on our health .

Ok, Ok, so give it to me. What is it. Where can I start?
So glad you asked.

It involves stop signs and Red lights. Bet you weren't expecting that huh? Simply put, 'every' time...(not sometimes, or even most of the time folks,
but EVERY TIME MEANS EVERY STINK'IN TIME), you come to a Red Light or a Stop
Sign, take a deep deep breath and as you exhale, ask yourself, "where are my shoulders"? That's right, and I bet for the first few days, EVERY TIME You do this- you WILL find they're up around your ears. So, as you exhale, drop them and give your neck a couple of gentle, muscle reducing rolls.
People, this is not where your shoulders naturally belong. Keep that
posture up most of the day (as many of us unknowingly do), and your upper Trapezius muscles will have a field day on your head and neck muscles, causing painful stress headaches. Number two, when your shoulders are constantly elevated, your entire upper body is tensed. This can contribute to possible
elevations in blood pressure, elevated heart rates and places the body in a
mild and constant state of the 'Fight or Flight' response. In short, it will bring you down and cause you to feel overly taxed, chronically fatigued and inexcusably irritable.
Try this simple test.

Right now, where ever you are, DO this and see how you feel ; Purposefully shrug your shoulders way up high and tighten. Hold on to that for a few seconds .....feel good? OUCH! If you're being honest, your whole body began to tense and your entire system felt as though it was racing just a bit, right? If not, do it again but hold it for a full minute. YEAH, now imagine doing that most of the day without recognizing it because we just never gave it much thought. Once again, stress wins. You begin to accept this feeling
as normal and most of us don't recognize it at all....until we can't take it anymore.

SO, what do you have to lose?Take this simple task to heart and if
necessary, put a 'post -it' note on your steering wheel! IT works, TRUST ME!!!
I do it.

And last; Please understand that I KNOW You'll be inclined to, ONCE
AGAIN.... laugh this one off (people, I know human behavior, this is what I do and I could almost hear you mocking the idea from the first paragraph on. It''s our human nature. Don't worry, I don't take it personally). But if you do decide to laugh this one off, listen quietly and you'll hear the subtle

snickering sneers and jeers of STRESS mocking you right back. Feel it, hear

it, sure you do. It's happening just under your skin! And to that I say...."Ah, HECK NO".

For me, I'm taking Stress DOWN and with it... IT'S MINIONS OF MALADIES it

wishes to inflict on me as well!

Who's with me?

Until tomorrow,

Power On and don't forget....Stress is roaming about the earth seeking whom

it may devour. Don't let it be YOU!

Candace

TUESDAY'S TRAINING TIPS - Video Blog For Today's Posting,"Combo Training- Legs and Shoulders"

2011-11-15T12:55:00.000-08:00

http://youtu.be/84KzsmsELXE
Today's Training tips are in the form of a Video blog from our new YouTube channel. Hit the link on the top of this page and follow along as described below.

Today's choice is a Leg and Shoulder Combo! As often as possible, it's great to hit multiple muscles in our resistance training. Why? The obvious of course, it saves time, but they are also more difficult to maneuver because they almost always require a good dose of Balance to pull it off. (no pun intended there, if you can find it!). In this particular combo, the qualification is advanced. However, You can change that by doing one of the exercises at a time. For example, do the shoulder press first for 12 to 15 reps. and then do your lunges, or visa versa...etc. You get my drift. Combine the moves and you'll find out just how much balance is involved. JUST STARTING OUT???? DO the lunges one side at a time till all reps are completed by lightly holding onto a chair for balance....do the other leg in the same manner and when you are done, have a seat in that chair and do your shoulder presses from the stability of a high backed chair.

SO, you can see that with the right coaching we can take an extremely advance move and make it intermediate, to novice and back again. NO matter what. Try this combo YOUR WAY ...two to three times per week. Twice through for the first two weeks, then add a third time after that. You'll see a change and as we all know after yesterdays post...RESULTS BREEDS MOTIVATION...so go get it and while you're in the grove;
Go to www.YouTube.com/Sharkie1225 and hit my channel. Subscribe for free and I'll coach you all the way to a cut, lean and fit body all on me!
Until tomorrow, don't hate me when sitting on the toilet hurts!
POWER ON,
Coach Candace

MONDAY'S MOTIVATIONAL MINUTES - Part III, of our four part series"Motivation, Taking a Cold Hard Look"

2011-11-14T18:22:00.000-08:00

Well, I'm back home again from Hawaii and the aroma of the Aloha Spirit is still with me! Actually considering the bumps, delays and re-booked flights I had to take to get back, there’s QUITE an AROMA here to be sure. But instead of an aroma of Plumeria flowers and "Aloha", I'm sure this odor makes quite a statement! Like, "Hey buddy- TAKE A SHOWER ALEADY WHY DON'T YA...PLEASE”!

I was up for approximately 43 hours (taking into account I might have dosed off and on for a total of about 2 here and there). A rough travel day to be sure as the airlines had over booked our connecting flight from Honolulu to Chicago.

It’s a long story and much more fitting for Saturday's posting but when airlines over book flights, well - I'll hold my tongue til an appropriate time to tell you what I think of THAT POLICY! “So, is Hawaii still worth all the hassle Candace”? you ask…

Oh baby, you bet it is. However, I have much to say on the topic of air travel of late but for now, it’s Onward and Upward and I’m moving on,
(Until Saturday’s Soap Box that is)!

We're here today to discuss , with a slight interruption (by a week long stent in paradise) in our four part series on "MOTIVATION’- “Taking a Cold Hard Look".(With a bit of an overview of parts I & II)

In our first two installments I discussed "MOTIVATION"; the actual word itself, its definition and what it ‘literally’ means to be motivated to achieve. Then in part II, we looked closer by breaking it down to the root or the actual first 5 letters of the word MOTIVATION itself,( "Motiv"- added an "e"- for grammar’s sake and came up with “Motive”), and the ‘Motive’ behind what it is we say we're MOTIVATED to do in the first place. It was here that we looked closer into examining what it is that actually drives us, “the Motives behind the Motivation- if you will”

When and if we take the time to closely examine what our motives/ reasons are, for wanting to achieve the goals we say we are shooting for, we have a better understanding as to why some either BURST THROUGH THE FINISH LINE WITH ENERGY TO SPARE (no matter how difficult or what obstacles the race may have presented along the way) because they were motivated to achieve with a driving PASSION behind the PUSH! On the other hand, we watch as others stumble, trip and often fall. They struggle and strive and it appears as though these folks are constantly fighting….constantly working against the grain as they push their way towards what they say they’re MOTIVATED to aspire to. Many give up but some continue on. As they work their way through each and every obstacle,(and there are MANY to be sure), they do so with a joyless demeanor that’s really rather hard to watch. It appears as if each hurdle that’s overcome is just another hassle that drags them down. Until finally, if they don’t give up, they eventually trip over the finish line and fall into what they “said” they were Motivated to achieve.

Unfortunately, this scenario often ends with those who find out too late that what they should have more closely examined the motives behind their mission. Some of these are to be commended as they fought until they won. Others though may have just sealed their fate in achieving a career, a marriage, a relationship or a position in life that they find they hate. WHY? Because they leaped before they looked at the bottom line. They jumped because the trappings looked good and without examining the motive behind the Motivation, they sadly achieved their goal. Leaving them joyless, empty and without contentment. THEY chose trappings over substance and for now anyway, HAVE MISSED THE CHANCE for an ABUNDANT LIFE!

(good news, there's always another tomorrow to get it right).

SO in our search for what motivates us to achieve - or as the dictionary defines it;

”something that arouses Action or Activity”… we must look for the motive first. It need to be that of a burning passion that we’ve always pretty much held near and dear to our hearts – OR – sadly, we may find ourselves trying to seek the approval of others who push us towards what they want us to achieve. IF…we run after monetary gain before looking at whether or not we love what we will be doing to attain it, we lose again!

SO, now we that we are MOTIVATED TO ACHIEVE and our Motives to achieving have been well established, we’re raring and good to go.

SO, What’s next Yoda?
Glad you asked!

Your next battle is to be consistent on the road to achieving your goals. Take this one to the bank ya’ll and shout if from the roof tops;

RESULTS BREED MOTIVATION!

Yep. It works and if I’m lying I’m dying!! IF you want to get the job done;

1) Make a list of the things that you’re Motivated to do. (detailed in part I).

2) Examine the Motives behind your motivation, (we went through that in detail in part II).

And….
3) Lastly ….Get and Stay Motivated to achieve your goals by gaining and keeping a rolling MOMENTUM!

That’s right! Our last installment of this series will discuss MOMENTUM!

Keep it and you’re golden…lose it and we just might lose track of your foot prints on the path to reaching your goals. Without tangible results, you have no measurable evidence that you are actually moving closer to your set goals.

Without tangle results, you WILL EVENTUALLY lose your motivation and when that happens, you’ll slowly but surly drift from the highway that leads to success. How can you make sure you see these results and keep seeing them, so as to keep your FIRE LIT?

Momentum!
Stay tuned; keep your eyes on the prize and Pray for assistance. Next week, we’ll discuss how you capture and keep the momentum you’ll need to take you all the way to the WIN!

Until tomorrow for Tuesday's Training Tips,

"Keep your eyes on the prize as well turned upward, along with your prayers"….
I'd never try this ALONE...
Candace

If you are interested in catching up, simply click the ‘Archive Bar’ to the right side of my home page and tap the down arrow. The drop down box will open to reveal the dates of past posts. Part I and Part II are there and can be read by hitting the dates of (Monday), October 24th for part I and (Monday), October 31st for part II.

FROM THE ISLANDS...a worthy repeat.."Cholesterol, it's not just a matter of nutrition"

2011-11-12T05:35:00.000-08:00

THANKS FOR YOUR PATIENCE and understanding as I get my work done here in Hawaii.
As a post offering, - until Monday, 11/14, I bring you my crucial two part series on Cholesterol....Mahalo
and
ALOHA
Cholesterol, so what’s the big deal? Well, it’s only a big deal if in fact, you happen to care about your heart, your health and your overall longevity on this planet! If however, you truly care nothing about your risk of heart disease and dying, then I suppose it’s no big deal at all!

While I realize that’s a bit harsh for an opener, looking at it from my perspective, it’s not nearly “IN YOUR FACE ENOUGH”. I’m trying to help save your life and no, that’s not in the least bit overly dramatic. I mean really folks, do ya think you could be kind enough to get off of your ‘Denial Duffs’ just long enough to get a stink’in blood test? (she said lovingly because she cares). Can you HEAR the frustration coming from my keypad?

Listen guys, honestly- I do what I do, because I care. For those of us who have dedicated our lives to trying to help the rest of you “live long and prosper” (quoting Spock, the Vulcan - not the famous child psychologist), we actually understand and have a grasp on the gravity of these types of issues. So, I’m sorry, but I can’t and won’t just “RELAX and let it go”. A bold
statement that I was once ‘told to do’ by a client (Once and ONLY ONCE), as we were discussing the fact that he wanted to call all the shots and just chill for a while about his much needed weight loss. I’m sure you can imagine how that didn’t sit well with me at all. Let’s just suffice to say, I moved on and wish him well!!!!

You see for me, daily I’m looking at and researching facts that could possibly curl my poker straight hair. Facts like;

Heart Disease is the number one killer among both men and women in this country. That means it causes approximately 800,000 deaths per year.

I have to check facts like the ones that tell me according to the CDC, approximately one in every six adults, that’s 17% of the U.S. adult population has high blood cholesterol, which greatly increases the risk for heart disease, our leading killer. SO yeah, I’m a bit concerned. Since obesity is off the charts in this country as well and many of these same issues cause blood pressures to rise, which even increases our risks for coronary artery disease; Yeah, I’m serious and I’ve actually watched this stuff happen, SO… I’m NOT GOING TO RELAX and I’m not joking around!

I’m so concerned in fact that, considering my heritage includes that I’m part Cherokee, (and may I say I’m VERY proud of it), here’s what I’m willing to do. If every person who reads this, will go out an get their cholesterol levels checked…( I’ll need a doctor’s note of course). I’m willing to darn myself in full feather head dress, war paint and do my rendition of an “ANTI - DENIAL RAIN DANCE” in celebration of your choice to get with the program. If that’s what it’ll take to get you to engage here, I’m in, REALLY IN. After 20 years of this, folks, I have nothing to lose. I’ve already begun walking around like a babbling idiot, mumbling lines from famous movies like “HELP ME, HELP YOU, HELP ME…HELP YOU”!!! It’s not going well.

One of the reasons I am so passionate here is because many people believe that if they exercise and eat a healthy low fat, high fiber diet , it means they’re safe! While that is exactly what you should be doing, no matter what our numbers may be, HERE’S THE LOW DOWN on why I’m willing to wear feathers and dance around like a chicken.

Cholesterol doesn’t always play by the rules. I know it has been a source of contention (in a friendly, fun kind of way) in our home for many years now. Why? Because whether we like it or not, cholesterol levels are one of many health related conditions that have a very high possibility of being controlled by an often ‘way to’ unfair, pre-dispositional SPIN OF THE GENE POOL WHEEL! To show this in action, we’re going to take my husband and I For example. You would think that my cholesterol would be stellar! IT ABSOLUTELY IS NOT! Thanks mom and dad. My husband loves to laugh this off as a reason for me to get off of his back so he can stop exercising. Not gonna happen and here’s why dear. HE is lean, but exercises ONLY if I’m here to make him and though he is a bit “careful” with his diet, it’s only to keep him as lean as he is. I assure you it’s not because, well it’s not because he’s like me. He’s not a concerned HEATH FOOD NUT as he would probably put it. Meaning it’s not unlike him to eat Stuffed Manicotti shells with Cheese and Meatballs. He’d eat more of it if it didn’t cause him to gain weight. The exercise that he does …if I’m chasing him - is weight training ONLY and he does no cardio at ALL. Yet he just gets the biggest kick out of the fact that he is a FREAK according to our doctor when it comes to Superior cholesterol levels. According to our doctor ( and from what I know about the issue, he’s correct in this assessment), my husband freakishly has the best total cholesterol and level ratios than any man, woman or child he has EVER MET! And you have to know that somewhere back in his gene pool, he shuld be thanking his Kin Folk!!

Happy honey? (I know he’s laughing but even though this irks me, as my husband…I thank GOD for it and could not be more pleased)! But it still chaps me!!!!! Enough said and moving on.

If I was overweight and or - didn’t exercise or regularly consumed a diet that included a decent amount of nasty saturated fats and other unhealthy fare, then according to the RULES, I would fit the bill for someone you might expect would possibly ‘deserve’ to have a problem here. In which case, I WOULD BE MORE INCLINED TO GET IT CHECKED or at least you would think. However, another fly added to the ointment here, is that High Cholesterol Doesn’t have symptoms. Why? Well, let’s take a quick look at what cholesterol is, to see why elevated levels have no symptoms. Simply put, Cholesterol is a waxy, fat –like substance found in our bodies and in many foods. Interestingly enough, we need cholesterol for our bodies to function normally and because our bodies are so smart, they know this and usually make all that we need. But cholesterol is also found in many food choices out there and often we consume too much for our bodies to break down and our levels increase. Increased levels don’t feel like anything, so there really are no symptoms that would make us FEEL that we have anything to worry about. Until things morph into other issues like heart disease and often then (thank GOD NOT ALWAYS) it’s too late to deal with it.

SO, even though we might fit the profile of one who would possibly have a problem, getting prime time offenders to the doctors is often harder than the rest of the lot! They don’t feel sick, so what’s the problem! Starting to see the bigger picture here? Of course then the other side of the coin can also be a disaster. Take a look at the so called “non – offenders”. The ones, who fit my profile are often not the least bit interested in getting their numbers checked. I mean after all…….right? That thinking has caused MANY A HEART ATTACK! These so called, Health conscious people, (though if you’re not willing to get a check up, how HEALTH CONSCIOUS can you be), go about just smugly assuming all is well. They tell themselves they exercise, eat righter than rain and work diligently to keep their weight down and yet, if their genetics are set against them, they may be oblivious to a long standing elevated cholesterol issue causing clogging and narrowing of their arteries. They lace up their shoes, go out for a run and never come home. It’s an all too familiar news story of late and it’s scary as hell. I, like them, live a reality much different than my levels SHOULD reflect. IF DIET, exercise and body mass was all there were to it I’d be sitting pretty. I exercise more than most people EVER WILL, it’s obscene really. I eat so clean my plate squeaks and I feel pretty confident in saying that, when it comes to my BMI or body fat percentage, well let’s just say I’m LEAN! However, over the years my cholesterol has deteriorated and because of the scenario I have just painted for you…soon it most likely won’t be within my power to fix it without intervention anymore. ANYMORE? That’s right. You see there are two kinds of cholesterol…briefly breaking it down, there is,

Low-density lipoproteins (LDL)....it makes up the majority of the body’s cholesterol and is often referred to as the “BAD CHOLESTEROL” because high levels can lead to heart disease and stroke.

High-density Lipoproteins (HDL)....called “good cholesterol”because high levels reduce the risk for heart disease and stroke. In fact scientists think that (HDL) absorbs bad Cholesterol or (LDL) and carries it to the liver, which then flushes it from the body.

Ideally, our Total Cholesterol level should remain less than 200 mg/dL (LDL) less than 100 mg/dL And (HDL) we would hope to find at 40 mg/DL or HIGHER!

This is exactly why I haven’t had to be treated yet. While My total number is elevated. My total number right now is approximately 180 mg/dL or so. The good news is that my (HDL), good heart disease reducing type of lipoprotein, has been running around about 88 or so. This is over double what the CDC suggests for GOOD levels of GOOD CHOLESTEROL. SO, I have more GOOD than bad. Which means essentially, when you run the ratios, it kind of puts me in a negative risk category for heart disease. HOWEVER, we believe I have been accomplishing that due to exercise. YES EXERCISE CAN RAISE your HDL levels. That’s good news. So, up till now, I HAVE BEEN MY OWN PRESCRIPTION and have exercised myself off of any treatment through medication.

But with age, even though I have kept my exercise at the same levels as well as keeping my stellar diet intact, my genetics are catching up and my HDL levels …while still good enough to keep me on my OWN, without MEDICATION ..are beginning to lower a bit. Time will tell. Considering my family history, my gene pool evidently….and the fact that I have yet to take a pill for it, and I’m turning 50 Christmas day….. I’ll take it.

BUT AMERICA…wake up please.

I have been willing to do the work. One day, I may not be able to best the spin of the wheel and I’ll be so glad they can treat me. But don’t just give in.

We have shown the twisted side of High Cholesterol but generally speaking, in most cases IF you are;

Overweight

Do Not Exercise

And eat a diet High in saturated fats and low in fiber,

It’s very likely that you may causing your elevated levels, or at least, not helping them.

Good news, if you are being medicated now,( and PLEASE, if your numbers are high…be treated) you may one day, through exercise and a healthy diet, along with a few other steps you can take, be able to change those numbers and reduce your risk of heart disease.

There are several steps you can take to keep your cholesterol normal and these are things that we all should do:
- Get a blood test

- Eat a healthy diet

- Maintain a healthy weight

- Exercise regularly

- Don’t SMOKE

- Treat high cholesterol

You never know when I might be testing you on this…and that’s no joke.
SO, until next time…don’t assume your diet is all there is to it, be smart
And get your levels checked…

Power On and be wise,
People love you, don’t leave the too soon,
Candace

A POST FROM THE PAST....(While in the Islands...an article worthy to repeat) "Cholesterol, it's not just a matter of nutrition" A

2011-11-12T00:18:00.000-08:00

CHOLESTEROL, so what's the big deal?...TO explain,Oh lets start this series with my husband....why not? He’s not what one would call 'a concerned HEATH FOOD NUT' as he would probably put it. Meaning it’s not unlike him to eat Stuffed Manicotti shells with Cheese and Meatballs. He’d eat more of it if it didn’t cause him to gain weight. The exercise that he does …if I’m chasing him - is weight training ONLY and he does no cardio at ALL. Yet he just gets the biggest kick out of the fact that he is a FREAK according to our doctor when it comes to Superior cholesterol levels. According to our doctor ( and from what I know about the issue, he’s correct in this assessment), my husband freakishly has the best total cholesterol and level ratios than any man, woman or child he has EVER MET! And you have to know that somewhere back in his gene pool, he shuld be thanking his Kin Folk!!

Happy honey? (I know he’s laughing but even though this irks me, as my husband…I thank GOD for it and could not be more pleased)! But it still chaps me!!!!! Enough said and moving on.

If I was overweight and or - didn’t exercise or regularly consumed a diet that included a decent amount of nasty saturated fats and other unhealthy fare, then according to the RULES, I would fit the bill for someone you might expect would possibly ‘deserve’ to have a problem here. In which case, I WOULD BE MORE INCLINED TO GET IT CHECKED or at least you would think. However, another fly added to the ointment here, is that High Cholesterol Doesn’t have symptoms. Why? Well, let’s take a quick look at what cholesterol is, to see why elevated levels have no symptoms. Simply put, Cholesterol is a waxy, fat –like substance found in our bodies and in many foods. Interestingly enough, we need cholesterol for our bodies to function normally and because our bodies are so smart, they know this and usually make all that we need. But cholesterol is also found in many food choices out there and often we consume too much for our bodies to break down and our levels increase. Increased levels don’t feel like anything, so there really are no symptoms that would make us FEEL that we have anything to worry about. Until things morph into other issues like heart disease and often then (thank GOD NOT ALWAYS) it’s too late to deal with it.

SO, even though we might fit the profile of one who would possibly have a problem, getting prime time offenders to the doctors is often harder than the rest of the lot! They don’t feel sick, so what’s the problem! Starting to see the bigger picture here? Of course then the other side of the coin can also be a disaster. Take a look at the so called “non – offenders”. The ones, who fit my profile are often not the least bit interested in getting their numbers checked. I mean after all…….right? That thinking has caused MANY A HEART ATTACK! These so called, Health conscious people, (though if you’re not willing to get a check up, how HEALTH CONSCIOUS can you be), go about just smugly assuming all is well. They tell themselves they exercise, eat righter than rain and work diligently to keep their weight down and yet, if their genetics are set against them, they may be oblivious to a long standing elevated cholesterol issue causing clogging and narrowing of their arteries. They lace up their shoes, go out for a run and never come home. It’s an all too familiar news story of late and it’s scary as hell. I, like them, live a reality much different than my levels SHOULD reflect. IF DIET, exercise and body mass was all there were to it I’d be sitting pretty. I exercise more than most people EVER WILL, it’s obscene really. I eat so clean my plate squeaks and I feel pretty confident in saying that, when it comes to my BMI or body fat percentage, well let’s just say I’m LEAN! However, over the years my cholesterol has deteriorated and because of the scenario I have just painted for you…soon it most likely won’t be within my power to fix it without intervention anymore. ANYMORE? That’s right. You see there are two kinds of cholesterol…briefly breaking it down, there is,

Low-density lipoproteins (LDL)....it makes up the majority of the body’s cholesterol and is often referred to as the “BAD CHOLESTEROL” because high levels can lead to heart disease and stroke.

High-density Lipoproteins (HDL)....called “good cholesterol”because high levels reduce the risk for heart disease and stroke. In fact scientists think that (HDL) absorbs bad Cholesterol or (LDL) and carries it to the liver, which then flushes it from the body.

Ideally, our Total Cholesterol level should remain less than 200 mg/dL (LDL) less than 100 mg/dL And (HDL) we would hope to find at 40 mg/DL or HIGHER!

This is exactly why I haven’t had to be treated yet. While My total number is elevated. My total number right now is approximately 180 mg/dL or so. The good news is that my (HDL), good heart disease reducing type of lipoprotein, has been running around about 88 or so. This is over double what the CDC suggests for GOOD levels of GOOD CHOLESTEROL. SO, I have more GOOD than bad. Which means essentially, when you run the ratios, it kind of puts me in a negative risk category for heart disease. HOWEVER, we believe I have been accomplishing that due to exercise. YES EXERCISE CAN RAISE your HDL levels. That’s good news. So, up till now, I HAVE BEEN MY OWN PRESCRIPTION and have exercised myself off of any treatment through medication.

But with age, even though I have kept my exercise at the same levels as well as keeping my stellar diet intact, my genetics are catching up and my HDL levels …while still good enough to keep me on my OWN, without MEDICATION ..are beginning to lower a bit. Time will tell. Considering my family history, my gene pool evidently….and the fact that I have yet to take a pill for it, and I’m turning 50 Christmas day….. I’ll take it.

BUT AMERICA…wake up please.

I have been willing to do the work. One day, I may not be able to best the spin of the wheel and I’ll be so glad they can treat me. But don’t just give in.

We have shown the twisted side of High Cholesterol but generally speaking, in most cases IF you are;

Overweight

Do Not Exercise

And eat a diet High in saturated fats and low in fiber,

It’s very likely that you may causing your elevated levels, or at least, not helping them.

Good news, if you are being medicated now,( and PLEASE, if your numbers are high…be treated) you may one day, through exercise and a healthy diet, along with a few other steps you can take, be able to change those numbers and reduce your risk of heart disease.

There are several steps you can take to keep your cholesterol normal and these are things that we all should do:
- Get a blood test

- Eat a healthy diet

- Maintain a healthy weight

- Exercise regularly

- Don’t SMOKE

- Treat high cholesterol

You never know when I might be testing you on this…and that’s no joke.
SO, until next time…don’t assume your diet is all there is to it, be smart
And get your levels checked…

Power On and be wise,
People love you, don’t leave the too soon,
Candace

A break in our four part series on Motivation. Part III will be up next Monday, today...from the Islands, THE BEST -O-CANDACE ..."Espeically For Our Younge People; A Word of Encouragement"

2011-11-07T19:21:00.000-08:00

“Life… It Is What You Make It”

(Today is meant specifically for our young people. I presented this at an address I gave at a Private Middle School , as a hand out to take with them after I spoke. Print this out for your Son or Daughter. I thought it appropriate, considering School, with all it's challenges and trials.... has just begun.

In her famous diary, a very young Anne Frank wrote these words:

"Parents can only give good advice or put [their children] on the right path, but the final forming of a person's character lies in their own hands".

Anne Frank is talking about self-responsibility which, in a nutshell, means taking responsibility for your thoughts, words, and deeds.

Our parents, teachers, counselors, and faith leaders can offer us valuable advice. They can recommend which path to take. They can share the wisdom they have gained through experience. But in the end, it is up to us to make the right choices.

It takes a lot of courage to resist peer pressure, whether you are an adult or a young person. (That's right. Adults have to deal with peer pressure, too.)

To be a courageous human being can simply mean following your heart instead of following the group. Sometimes being courageous is nothing more than being your own person and thinking for yourself.

The next time you're faced with negative peer pressure, have the courage to follow your heart.You may lose a friend, but remember, losing your courage can be a much greater loss. Besides if standing up for what you know is right means losing a friend, maybe your friend wasn't a

friend after all.

Doing the right thing, making the best choices and doing what’s right simply because it’s the right thing to do is often a challenging way to live… but it is the only way to TRULY live and live ABUNDANTLY! Remember, if you want to live an extraordinary life, be an EXTRAORDINARY PERSON!

Until next time...
I hope all of you find this helpful, as another school year begins. It's a challenging undertaking all the way around. Stand your ground when it comes to what you believe in... with a soft word and a kind heart
but never compromise who you are or what you believe.... and YOU WILL BE A CUT ABOVE THE REST!
The rewards will follow you throughout your entire life.

Power On,
Candace

Fitness Diva On the Plane Back To Hawaii

2011-11-05T10:29:00.000-07:00

NO Saturday's Soap box today....
Fitness Diva on my flight back to Hawaii.
Be in touch with a little Island Flare when I get there.
little Work out here this time motivating Other Fitness Pros.
somebody's gotta do it! LOL

POWER ON
Aloha
Candace

FRIDAY'S FESTIVE FARE - "A Revision of the Traditional Green Bean Casserole"

2011-11-04T16:41:00.000-07:00

The Green Bean Casserole - (The Re-Mix)

Try this healthy take on a Traditional Holiday Classic. A lower sodium, lower fat, lower calorie version for Your Holiday Table this year! Who Knew, The Green Bean Casserole...THE RE-MIX! Wow your family and who needs to know...shhhh!

Power On,

Candace

PS ; ALoha once again. As of tomrrow I will be in Sunny Hawaii, my home away from home.In my absence we will be posting the BEST -O- Candace and maybe a new post or two if I'm not working too hard...LOL. Back in the saddle for REAL TIME writing Monday Nov. 14th ...ALOHA and MAHALO!

This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

6 servings, about 3/4 cup each

Active Time: 30 minutes

Total Time: 45 minutes
Ingredients;

3 tablespoons canola oil, divided

1 medium sweet onion, (half diced, half thinly sliced), divided

8 ounces mushrooms, chopped

1 tablespoon onion powder

1 1/4 teaspoons salt, divided

1/2 teaspoon dried thyme

1/2 teaspoon freshly ground pepper

2/3 cup all-purpose flour, divided

1 cup low-fat milk

3 tablespoons dry sherry, (see Ingredient Note)

1 pound frozen French-cut green beans, (about 4 cups)

1/3 cup reduced-fat sour cream

3 tablespoons buttermilk powder, (see Ingredient Note)

1 teaspoon paprika

1/2 teaspoon garlic powder
Preparation;

1.Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.

2.Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.

3.Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.

4.Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.
Ingredient notes:
Don't use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.

Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.

Nutrition;
Per serving: 212 calories
10 g fat ( 2 g sat , 5 g mono
10 mg cholesterol
23 g carbohydrates
7 g protein
3 g fiber
533 mg sodium
259 mg potassium.

*Compliments of Eating Well Magazine
Subscribe to EatingWell Magazine Today!

THURSDAY’S DISH’IN NUTRITION - “ What’s For Breakfast”?

2011-11-03T17:26:00.000-07:00

So you’ve heard it a thousand times. Eat a good breakfast and start your day off right! You’ve also heard, eat a nutritious breakfast to help keep the pounds down too, haven’t you?

Yeah, ok - but why? Well, I hear you and I’m going to explain it in a nut shell. There are several reasons actually, but for today, let’s focus on just one aspect of why eating breakfast will help us ward off extra weight, without even discussing study after study that I could list here, that would show this to be not only theory but absolute TRUTH. TODAY, short and sweet…with one example, I’ll help you see the main reason why this is so. When you wake you’re body is actually in a bit of a fasting mode. If you skip breakfast and don’t fuel your body upon waking, you stand less of a chance of sticking to a balanced plan of nutrition. When this happens, you’re more likely to add to the statistics of the Americans who are overweight. Why, because you’re simply going to get OVER HUNGRY, the single most aggressive contributing factor to weight gain. Once you find yourself in the chasm of the undernourished and under fed, trust me, over eating is going to come knocking at your door and you don’t have a deadbolt! So, if you had dinner at 7 PM and didn’t eat again until 7 AM the next morning, that’s called a fasting mode. Translation, you just went 12 hours without food. Good thing you chose to fuel your metabolism and ate breakfast. But let’s say you didn’t. So, opposite scenario; you woke up at 7 AM, grabbed a cup of java and hit the road. You got busy like most hysterically, hyper habitants of the Western Hemisphere and forgot to eat until you hit the front door around 4 in the PM. You open the pantry and grab a box or bag of whatever you can reach first. At this point, a full 21 hours since fueling your body and you are DONE FOR. This may sound extreme, but as a nutrition specialist, this is what I hear every day. Where do you think I came up with it! I’m as serious as a heart attack.

Putting it in these terms helps to bring the point home, doesn’t it? Fuel your body first thing upon waking and graze on throughout the day and you’ll find yourself consuming less calories at night! Other way around, and you may just find yourself looking up my number.

Until tomorrow,

What’s on the menu for breakfast?

Candace

(Want more reasons,…check out the archives from my

WEDNESDAY'S WELLNESS - "Are You Having Any Fun"?

2011-11-02T15:37:00.000-07:00

"Are you having any fun"?

I bet whereever and whatever this post finds you doing, this must seem a rather superfluous question at best now doesn't it? There are still many pressing items that remain unchecked on our "To Do Lists" for the day and I'm asking irreverent and distracting quesitons like "Are ya having any fun"?
I'm hearing responses coming at me in my mind's eye of reality like .... "Sorry, but not interested. Ask someone who cares please, I need to get back to work"!
Well in this scenario it appears the answer is NO. This hypethetical respondent is apparently not only a bit prerturbed by the whimsical and silly nature of such a question but by the obvious interruption inserted into their rigid and hectic schedule in general. Hey, I won't lie. I'd have to say I'd probably feel exactly the same if I weren't the one asking. Considering the size of my TO DO LIST still left unchecked at this hour of the day. Yea, if I'm gonna be real and transparntly honest, I get it. Don't you?
What am I getting at here?
Well, being that today's offering is this week's addition of our "Wednesday's Wellness" post...it seems more than applicable to atttend to one of my 'TEN COMMANDMENTS' of WELLNESS; BALANCE. Untimately, the goal of balance concludes with the overall ideal of LIVING our lives with a strong hold of this BALANCE threaded and woven throughout our daily EXISTENCE. Of course the reality is that this self proclaimed WELLNESS COMMANDMENT , like all the Biblical commandments (that were once written in stone and now ultimately on our hearts), will never completely be conquered, or fully realized by any of us on this side of eternity. Why? Because we are imperfect beings. But, we are imperfect Beings that have been given human hearts. Hearts that desire and therefore strive for perfection non the less (thus the irony of it all. It's our built in want for perfection that keeps us from nailing the Balance we say we strive for and desire). It's all enough to make your head spin isn't it.
SO, back to the question. I'm reflecting back to a time in my life when I had let things get so out of balance that it was apparently quite obvious to everyone around me, except of course...ME! With a budding career, taking care of my responsibilities as a young mother and my goal to be a wife who attended to all of her husband's needs, I'd apparently forgotten to lighten up.
So one day out of left field, my friend lookd at me across the table and asked, "You know, You don't have any fun do you"? I was appalled...and of course we went back and forth until I stopped, sat back in my chair and just stopped. SHE WAS DEAD RIGHT! I was existing and working and doing and not laughing and enjoying all the love and blessings that God was showering down on me"! She's a good friend. A quick and out of the blue wake up call. SO, as I prepare to take a trip to Hawaii in two days, I have found myself once again, NOT HAVING ANY FUN....and my conscience was stung by the reality of this all to familiar feeling. "BALANCE MY FRIEND, BALANCE".
SO, as I prepare to share a sip of champagne with my husband and walk away from my unchecked TO DO LIST, I will do so today with no guilt and a heart filled with gratitiude for a freind who had the guts to shake me back to a strong sense of BALANCE.
So, if I may. "Are you having any fun"? Don't over think it. IF not, something is out of balance. FIX IT NOW. You'll have to do it agian someday, but each day we get it right, is a day we live in the present and that my friend is a gift not only to yourself, but to all of those around you.

ENJOY THE JOURNEY,
Until Tomorrow,
Your sister in the battle to live ABUNDANTLY...
Candace

TUESDAY'S TRAINING TIPS - "Fabulous Shoulders the Hollywood Way"

2011-11-01T05:44:00.000-07:00

http://www.youtube.com/watch?v=SPKBu7FfdWE&feature=colike

Today, once again, you get a break from reading and a chance to sit back for about five minutes and WATCH what my words cannot best convey. A shoulder routine that will make you look like a STAR. It's not a TRICK...there are none that work in the long run, rather a sound technique that the star trainers are privy to, to get their clients looking "V" shaped and Red Carpet Ready. Building one's Delts is one of the most effective ways to improve the appearance of the upper body. In addition, it creates the appearance of a little waist line. I'm not talking about FLAT ABS. As I explain in this video, you must work for those. Having the appearance of a washboard (six to eight pack) set of abs, can be aided by the help of building beautiful more well developed shoulders. But for people like me, born without an indention at the waist (my body is best built for a Boy Cut Jean), this shoulder routine will help you to appear to have one by creating more of a figure eight physique. Just the way shoulder pads used to back in the day. There was a reason designers used them!!!!
IN addition, if you have broad hips and wish you didn't...it actually works to help them become more proportionate to the rest of your body by popping those beautiful shoulders out.
Watch and give it a try. BE consistent and you'll see results.

Until Tomorrow,
Power on,
Coach Candace

MONDAY’S MOTIVATIONAL MINUTE- (Part II of a four part series). “MOTIVATION….Taking a cold hard Look”.

2011-10-31T16:09:00.000-07:00

We ended last weeks Part I, of our “cold hard look” at MOTIVATION itself, with a riddle of sorts. We found the word within the word….that holds the key to the first factor for uncovering why we are either truly Motivated to the success of our goals, or if we start big and then fizzle. Or, worse yet...achieve them and then wish we hadn't!

What was it?

WE took it apart and found a very significant and crucial route of the word that actually creates the desire behind the DRIVING force of what truly does or doesn’t motivate us to success. It lies within the five letters of the topic of this post.

“MOTIV”ation !

Yea, it’s a tiny stretch but NOT REALLY. It screams to be heard. WHAT IS YOUR “MOTIVE” FOR DOING WHAT IT IS YOU SAY YOU WANT TO DO?

If you read last Monday’s blog; (Part I of this four part series), you saw that we looked up the word Motivation to help us understand the potential this word conveys thorough the full force of it’s defined meaning. So, we looked to the “Merriam-Webster dictionary” and found that it defines the word MOTIVATION like this:

-“Something that arouses action or activity”-

I happen to love this definition, how bout you?

LISTEN TO ME CLOSLY HERE; Once we capture the ‘MOTIVE’ behind what we “say” it is that we want, we may be well on our way to the motivation that will ultimately follow and that will ‘arouse us to ACTION’!

So why do I say we may be on our way? It’s because our MOTIVES hold he key? If you want to lose weight because your husband is telling you to, That’s a misplaced motive. Chances of success…..NOT GOOD, slim (sorry) to none.

If we say we want to become RICH, therefore, we'll choose to become an Investment Banker or Venture Capitalist, (even though we don’t care one bit about that business and have deep passions elsewhere), want to wager a guess on your chance for success here? In this case, as my dad would have said, “Honey, Your going about this Bass-ackwards”, we were taught not to swear so that was his way of getting strong opinions across creatively. Good one huh? Feel free to use it.

You understand my point. Yet most people I counsel, especially in my ‘Career Advancements Sessions’ have NEVER even asked themselves if they have a driving PASSION to achieve what they are shooting for.

YEP..that is what you need. When it comes to picking careers, it's a “Passion before Dollars” deal my friend and NEVER the other way around! On personal goals; if your self respect inwardly burns, telling you to live a healthier life by taking off some necessary pounds, then no one will be able to stop you.

THE ONLY PROBLEM IS…in a good number of cases, especially career situations. Many people actually do succeed in reaching the pre-requisites necessary to attain their goals. BUT ONCE THERE, THEY ARE LEFT DRY AND LIFELESS as years pass in an industry they fought so hard to enter but cared nothing about. Again, need we ask why? Because, in the end, they laid their passions down for what they had hoped would bring them GREAT WEALTH instead, and (it ain’t just a platitude TRUST ME….I have seen things that will curl your hair in this arena), MONEY DOES NOT MAKE ONE CONTENT, HAPPY OR BRING ABOUT AN ABUNDANT LIFE !

SO, get to your journals and on the left side, write down what goals you are going for at the moment – on the right side, write down why you want them. Check yourself and see if your motives are valid and filled with passion or if there is something else behind them.

When your Motive to accomplish a goal is based on passion, then what you are shooting for WILL most likely SUCCEED, No matter what your pay check!

Next week, we’ll take a look at MOMENTUM!

UNTIL TOMRROW,

POWER ON,

Candace

SATURDAY’S SOAP BOX – “Excuses, ENOUGH ALREADY”!

2011-10-29T09:24:00.000-07:00

- put down the weights today. It's time to train your brain and flex your mental muscle-

You know for 20 years now I have listened to story after story as to why people aren’t achieving their goals. It’s been interesting. I’ve often felt as though I should trade in my Nikes for a “Priest’s Collar”, as I’ve heard an awful lot of confessions. Many of which I could have lived my ENTIRE life without ever hearing and been just FINE! It’s a, “You can’t poke out your mind’s eye”, kind of thing if you follow me. Some things are best left unsaid. All joking aside, I’m honestly humbled and quite honored that folks feel comfortable enough with me to share their deeper issues, but I mean, while we’re discussing them, we could have walked 4 miles…feel me?

Moving on;
We should think long and hard before setting goals for ourselves. It’s time we do away with saying we “want to do this or that”, and never end up bringing the matter to fruition. Especially those things which we’ve started to tackle and stopped and started and stopped and started and ..AHHHH ENOUGH! START and FINISH or STOP and END THE MADNESS! WHY? Because each time we begin a project and then allow ourselves to BAIL, we are programming our minds to become more comfortable accepting this behavior.

When we want something badly enough, we’re willing to become uncomfortable in our own skin and we’re willing to face our fear of failure. We must be willing to put ourselves out there and speak as though we mean what we say.

SO...want to change your behavior? From now on, start watching your words and begin paying attention to your speech because “As a man thinks…so IT IS!

IF you’re not ready…you’re not ready. I’d rather you wait to announce your ‘wants’, until the day you are ready to proclaim your intentions with words that show you’re more interested in getting there, than how it might look if you give it a shot and come up short.

When you are ready, truly ready, you will feed your brain with healthy talk and you will know it’s time to GO FOR IT when you can speak like you MEAN BUSINESS. IT sounds like this, “I Have Set a GOAL that I WILL achieve and here is how I’ve planned to make it happen”. As opposed to “I want to lose some wait and I am going to try and hope that this time I’ll make it”! NOPE. NOT READY and NOT GONNA HAPPEN! Do you hear the difference? SO there it is in a nutshell. We train our brains to behave according to what we BELIEVE is true about us. SO, the first step is to begin speaking differently. REMEMBER, “Your Attitude follows your actions and never the other way around”. SO train yourself that you are capable by using ‘convincing speech’. Speak and act, not as if you CAN achieve, but that you WILL achieve what you have been waiting for. There’s a big difference between the two.

And before you know it, over time - you will begin to FEEL the difference as well.

So, begin to train not only your body but also your brain. It's time to flex your MENTAL MUSCLE.
Make it a daily practice and if you find yourself feeling down or tired of the process, Pick yourself up and remember the words of YODA ,

“DO or DO NOT….THERE IS NO TRY”!

Anything is possible - unless you believe differently!

Until Monday,

POWER ON!

Candace

FRIDAY'S FESTIVE FARE - (Reduced Caloire) "Rocky Road Brownies"

2011-10-28T13:12:00.000-07:00

ROCKY ROAD BROWNIES!

Well, it's that time of year again. Lots of festive parties to attend with family, business associates and friends!
Only thing is, these affairs aren't usually well prepared for those who're watching their waist lines! Oddly enough however, take a poll of the party and most everyone there will tell you.... they are! SO, do what I do. Make a rich dish that you can feel good about and partake of A SERVING yourself(that means one and hold yourself to it), and let the party begin!
THE HOLIDAYS ARE HERE, SO GIRD YOUR LOINS NOW - with helpful ideas for holding the line for a slim waistline and healthy and happy NEW YEAR!

POWER ON,
Candace
Try these super-rich brownies made chocolaty with plenty of cocoa powder have less fat than other brownies, but stay extra gooey and good with marshmallows, nuts and chocolate chunks on top.

Recipe;

Makes16 (2-inch) brownies
Active Time: 20 minutes

Total Time: 3 hours (including cooling time)

Nutrition Profile:
Healthy weight
Low sodium
Low cholesterol
Low calorie

Ingredients;

1 cup less 1 tablespoon all-purpose flour

1/4 teaspoon baking powder

1/4 teaspoon salt

4 1/2 tablespoons unsalted butter

1/2 cup plus 1 tablespoon unsweetened cocoa powder, preferably natural (see Note)

1 1/4 cups sugar

1 large egg

2 large egg whites

2 teaspoons vanilla extract

8 regular-size marshmallows

2/3 cup coarsely chopped walnuts or pecans

1/3 cup chopped bittersweet or semisweet chocolate or large chocolate chips

Preparation;

1.Line the bottom and sides of an 8-inch-square baking pan with parchment paper or foil coated with cooking spray. (Leave enough of an overhang to be able to lift the brownies out of the pan later with the liner.) If you don’t plan to let the batter rest at the end of Step 3 before baking, position a rack in center of oven and preheat to 350°F.

2.Thoroughly whisk flour, baking powder and salt in a small bowl.

3.Melt butter in a medium saucepan until sizzling. Remove from the heat and stir in cocoa, then sugar. (The mixture will look like a mass of very dark brown sugar.) Add egg, egg whites and vanilla. Stir briskly until smooth and glossy. Stir in the flour mixture until just incorporated. Then stir briskly for about 50 strokes. Scrape the batter into the prepared pan and spread it evenly. The batter will be very shallow in the pan. If you have time, cover the pan and refrigerate for a few hours or up to 12 hours. (This hydrates the cocoa powder and flour and brings all the flavors into sharper focus.) Remove from the refrigerator about 30 minutes before baking; preheat oven to 350°F.

4.Quarter marshmallows with an oiled knife. Distribute the pieces over the batter, pressing them in. Distribute nuts and chocolate (or chips) around the marshmallows.

5.Bake the brownies until the marshmallows are golden brown, 25 to 35 minutes. (If you can find a place to test for doneness where there is no melted chocolate or marshmallow, a toothpick should come out with some moist, gooey batter clinging to it. Brownies in a metal pan will bake faster than those in a glass pan; if you’re unsure, bake a few minutes longer to make sure the brownies are done in the middle.) Let cool completely in the pan on a wire rack for about 2 hours. Lift the ends of the pan liner and transfer to a cutting board. Cut into 16 brownies.

Tips & Notes

Make Ahead Tip: Prepare through Step 3; refrigerate for up to 12 hours. Store brownies in an airtight container for up to 2 days.

Note: Cocoa powder comes in two styles: natural and Dutch-processed. Dutch-processed cocoa has been treated with alkali, or "Dutched," to neutralize the natural acidity of cocoa, while natural has not. For this recipe, you may prefer the taste of natural cocoa powder, although either type can be used.

Nutrition
Per brownie: 190 calories
8 g fat ( 3 g sat , 2 g mono )
22 mg cholesterol
29 g carbohydrates
19 g added sugars
3 g protein
2 g fiber
60 mg sodium
89 mg potassium.

*From EatingWell: January/February 2011
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THURSDAY’S DISH’IN NUTRITION – “One Little Change Can Make All the Difference”!

2011-10-27T17:20:00.000-07:00

Sounds a little simplistic I know, but it just so happens to be TRUE! When it comes to the battle of the bulge, this tip may be just what you've been looking for. A new approach that has the power to 'trip YOUR trigger' so to speak, and set off the most powerful weapon you've ever possessed, among an entire arsenal of destructive devices that you’ve conjured up for fighting this incessant, seemingly never ending war!
What is it? A new approach to losing weight that you've probably never considered before! It's possible that you need not change your ENTIRE way of eating, in the hopes of finally losing the weight that has been haunting you (notice the clever Halloween inference…”haunting”, it is 10/27 right? Sorry, couldn’t help myself… moving on).

Let me explain. When I do a nutrition consultation, I start by literally asking my client a myriad of diverse questions. I do so to try to figure out WHY they’re in the position of needing to lose weight in the first place. It’s important, because creating an “eating plan” is the least of our worries. You see…all calorie reducing eating plans will work, if you stick with them. Our toughest job in nutrition is to figure out what keeps our clients from sticking with sound, nutritionally solid, and fulfilling (meaning; working within low calorie healthy versions of flavor combinations they enjoy) changes in their eating habits that will ultimately create the weight loss they desire. It’s not that the eating plans don’t work, they do. Unless of course you have fallen prey to one of the dozens of shysters out there that would have you believe that you can EAT UP and FILL UP and it’ll all be good. TO that I professionally say, “BULL HONKEY”…yes, another Oklahoma phrase from my dad. Good one don’t ya think? So, now that it’s been qualified…if the eating plan is sound, they work - but in most cases, it’s the “mind set” of the people who are working to stick with these programs that fail. For example, a good friend lost much weight on Jenny Craig. Say what you will about packaged foods, but she was happy and experienced a healthy weight loss and gave all the credit to Jenny Craig. Interestingly enough, in the months prior to her weight loss success, she’d tried three other programs and blamed them all, for not having lost a pound. She hadn’t lost a pound because when those first three programs crossed her path…SHE WASNT READY. Those other programs would have worked just as well as J.Craig; she just wasn’t ready to work them....which later of course she admitted. So, like it or not, all eating plans, Life Style Adjustment Programs, hey call them whatever you want… yes - even “DIETS” (which by the way, these are all just different terms for programs that change one’s eating in such a way as to create a caloric deficit. A scientifically proven necessity in order to lose body fat/ weight)! So, contrary to popular belief, “DIET” is not a dirty word and hold on to your girdles but if you stick to them, “DIETS WORK! YEP…I said it. It’s all about semantics. I’m about getting the weight off, not about playing with words. How bout you? Anyone telling you otherwise is certainly trying to play with your head in order to sell their ‘snake oil’ books. BUT again, hold that thought. That’s for another day. I’m biting my tongue ….for NOW!!!

So what’s this new idea I’m speaking of ? Well, one of the reasons we need to ask so much of our client’s EATING HISTORY, is to find out if their food intake is of the HEALTHY VARIETY? YEP, you can absolutely gain weight by eating too much of a good thing and most of the people who come to me are in this category. They had somewhere previously been misguided into thinking that if what they were eating was “Healthy”, they would lose weight! Not if the calorie count at the end of the day is higher than it should be. TOO many calories consumed of even healthy foods ends in weight gain. SO, if you are eating a diet high in saturated fats, sugars and processed foods; well, we need to talk and then this new weapon will also apply to you.

BUT for those of you who are on the ‘Healthy FOOD Highway” but eating too much of it, Listen to THIS ;

Examine your diet. Find about 330 calories in that you are willing to remove daily. WHY?
Because if you do. That adds up to 10,000 calories per month.
It can be as easy as dropping out the one “Frapachino” that you consume each day, or a double hand full of NUTS that you already had in the morning as well. When you make this simple change without rocking your entire world, you’ll lose a cool 34 pounds a year!!!

SO, it’s not rocket science folks. Take in too many calories, YOU GAIN WEIGHT. Remove some and you will lose.

ANY QUESTIONS?

SO, give it a try. Want to lose even more? Simply add about 30 to 45 minutes of exercise to create an even greater calorie deficit and the pounds will slowly continue to leave you! GOOD NEWS HUH? There are many excellent food plans out there (and yours may already be quite sound). Just remember, they all work if you work them. But always check with a reputable source to make sure they are nutritionally SOUND and well balanced and contain a good combination of complex carbohydrates, lean proteins, plenty of fiber rich fruits and vegetables – but also have a low sugar content!

THEN GIVE IT A WHIRL!

Until tomorrow,
Candace

WEDNESDAY WELLNESS - (today,a video blog) "Antioxidants, Etc."

2011-10-26T15:02:00.000-07:00

Hey ya'll,
Today, we are celebrating our newly launched, improved and heading VIRAL....YouTube Channel.
We've posted SEVERAL videos before now, but NOW...we officially launch our Channel,
Sharkie1225 ! Now where did we get that name? Well, I've always told you that a DIVA I'm not, but a book is coming with the title "Memoirs of a Fitness Diva'. A book I believe you are gonna LOVE. A tell all book about my life BEHIND the scenes and stories of my life in the role of a Fitness Diva for 20 + years now.
BUT that's another story that's coming.
Our YouTube Title is The REAL ME. Sharkie? My nickname. Given to me by one of my peers who found my athletic focus quite Shark Like when training and competing. Yes, send me shark memorabilia..I collect it. T shirts, shark tooth necklaces..etc. And the 1225? My BIRTHDAY! Yep, that's right, I was three weeks over due and born on Christmas Day....GREAT COMPANY I THINK! SO there you go,
My YouTube Channel "title" explanation ...the real me,. Well, it's all the real me, but you get my drift. So, hit this link, and watch the video about Antioxidants (highlighted here, the amazing Young Coconut Milk, or Water), then while on YouTube, search Sharkie1225 and find my entire channel and subscribe. LOVE TO HAVE YOU....it's all free and we're about to go NUTS ON IT!
http://youtu.be/SkM7bcHPakM
Enjoy the video...(videos that is..hey, why not hang out there a whle and take my NOVEMBER CHALLENGE? Have to Read Tuesday's Training Tips to find out all about it.)

Until Tomorrow,
LIVE LARGE and REMEMBER,
"YOUR ATTITUDE FOLLOWS YOUR ACTIONS...never the other way around!
Think on that for tonight and
POWER ON,
Candace