Conversations With Like-Minded Positve People

    

 I met this lovely lady named Karly from Wisconsin and she noticed how enthusiastic I was about my workout at the gym. We started talking about our favorite exercises to do when we workout and how great it feels to be healthy. Then, we got on the subject about how other people just do not get it and think people like us are "freaks". "The thing we have to understand, " I said, "Is that people who are still brainwashed can not help it to be difficult because we all have been programmed to attack things we do not understand, not to do anything athletic past a certain age, not eat healthy or to believe we are eating healthy from a box, and not take vitamins to prevent deficiencies"

Think about it we have gadgets now that do all the work for us. They invented the remote control so that we do not have to get up to change the channels on our TV's. They tell you on infomercials that you can workout within 10 minutes or loose all your weight in 6 weeks with a magic pill. They have an ab machine that "gives" you abs while you sit down and watch TV. We have fast foods because we are too lazy to cook in our own kitchens. Since everything is made so easy for us that is why many people do not take the time and effort to learn how to do things that will help them for the better in the long run.

When people ask me what do I do to keep in shape and be healthy, I tell them the truth. You have to make this into a lifestyle. You have to worship you body like you do your job. Remember, it is the only one you got and if you do not take care of it, how are you going to be there for yourself, you family, your job, and friends?

The best way to change from your unhealthy "normal" life to a healthy lifestyle is to educate yourself about health and take baby steps to make those changes stick. Do not rely on what others tell you, especially when they are not in the best shape and health to save themselves from risks of terminal diseases. You might get some great advise, but also learn what works for you! Try things you have never done before. You never know if you are going to like something unless you try it. I was one of those people who did the same things over and over at the gym. I only did the exercises and cardio I liked to do and with that regime I never got to the results I wanted. Change up you cardio, workouts, and food options so that you do not get bored and keep your body confused. This will keep the fat-burning and muscle-building results a reality. Plus, remember when you were kids, you could not wait to get outside and have fun, right? That is the same way you should look at your gym and workout time. For beginners, tell yourself you love it every time you feel sore and soon you will. You will feel excited to do your next workout and it will be a part of your life. The looks just come with it!

Once you start seeing positive changes in your body and mind do not allow people to get to you. Your family, friends, and others might say some things to you that you may not like, but do not fret. Do what makes you happy, because being healthy and in shape will give you many years to be around your family and friends. That is what is important!

Breakfast: Vegetable Scramble Recipe

Vegetable Scramble
ingredients:

2 eggs
2 egg whites
1 cup of vegetables ( frozen or fresh )
olive oil  ( spray bottle* )
sea salt
cracked pepper





Directions:

Step 1: Heat up some olive oil in a pan on medium - high temperature. In a separate bowl, mix the eggs and egg whites thoroughly. Once the pan is hot, add the vegetables and saute' for 2 - 5 minutes ( depending if they are frozen, fresh, or are leftovers ).

Step 2: Lower the temperature to medium - low. Add the egg mixture and season with the sea salt and cracked pepper. Cook until white and fluffy. ( Makes 2 servings )


I never had eaten a vegetable scramble before, but yesterday, I had some leftover veggies and decided to try it out. It tasted great! I was wondering why I have never eaten my eggs like this before. My husband gave me the idea when he told me his grandmother would make his with corn when he was young. Grandmas always know best!

* Instead of buying olive oil in a aerosol spray can, try buying a small spray bottle from your travel section in your supermarket ( there usually $1.00 ) and fill it up with olive oil or extra - virgin olive oil. Its a great way to eliminate all the bad chemicals you do not need in you body.

Want To Know Your RealAge?

RealAge is a great website to use to check up on your health, weight loss, and well-being. When I started out on my goal to get healthy and loose weight, I found this website to be very helpful. Here are some of the great things about RealAge.com.

• Calculates your RealAge through medical, nutritional, and exercise activities that you provide through a questionaire.
• Track your weight loss, waist loss, walking tracker and menu planner through their interactive tools.
• Tips on skin and beauty treatments, eating smart, and soothing stress.
• Provides a message board to connect with like-minded people on the website.
• Check on your health status and other tips on staying healthy.
• Provides health recipes, nutritional values on foods, and plan you own menu or recipe.
• Workouts and workout videos.

Quote Of The Day: Confidence

Quote of the Day - Marcus Garvey - "With confidence, you have won before you have started."

Definitions:

• Full of trust, belief in the powers, trustworthiness, or the reliability of a person,
• Belief in oneself and one's powers or abilities; self-confidence; self-reliance; assurance.
• Certitude; assurance
• A confidential communication
• Presumption; impudence
• Something that gives confidence; ground of trust.

     Setting a goal whether it is fitness or not takes confidence in yourself. If you lack confidence there are many things you can do to gain it. 

     First, do not allow anyone to INTIMIDATE YOU!! I just had this happen to me a couple days ago from a person that I THOUGHT WAS MY FRIEND! Apparently, this person was obviously offended that I have done some cross-promoting with another photographer. Maybe this person was jealous that he didn't think of the idea? Or this person's head has gotten so big that they think they have the right to be the only photographer in region when he decides to visit. Even though my event is on different days that doesn't include the event he is at. 

     I'm pretty shocked that this person sent me an upsetting email after my marketing sent out an email blast about the events I'm promoting. I have worked with this photographer for years and it is sad to see this side of him. It would be ridiculous if I turned it on him and said why are you photographing and promoting other figure bodybuilders? There is not an exclusivity contract signed by this person and I for this B.S. This is the thing about me, intimidation only gives me more CONFIDENCE and makes me STRONGER! It shows me that I'm a threat and I'm going the right way to my success! 

     Second, write down your goals! This will keep you on track and will open up the door for you to see you progress. Nowadays, you can even track your path through pictures. Making smaller goals to reach your long-term goal is the way to do it. You can start off with losing 5 lbs. each month. By the time you get to 6 months you have already reach 30 lbs lost!. 

     Third, don't be afraid to give yourself some positive self talk! People might think you are crazy talking to yourself, but who cares what they think. This is about you and your goals and nobody is going to reach them but you! There are times when you feel down and tired and you need a that pep talk when no one else is there. 

     Fourth, don't be afraid to fail! Some of the most successful people failed many times before they reached their goals. I'm one of them. It took me a whole year to lose just 35 lbs., but I did it. I've competed in many contests and didn't win, but that didn't stop me. I just went back to my books to change up my routine to gain the look the judges wanted. 

     Whatever your goals are don't be afraid to reach them. Don't allow anyone to intimidate you when you are in pursuit of your goals. Learn to have confidence in yourself and everything you want will come to true! 

Candace 

Exercises With Just A Mat: Chest, Back, and Abdominal Exercises

Diamond Push-up

• Works out the center part of Chest, Triceps, Shoulders, & Core.

Superman (Upper Only)

• Works out Upper, Mid, & Lower Back
• Glutes

Side Plank Twist

• Works out Obliques, Shoulders, Inner & Outer Thigh

Tips To Stay On Track For This New Year's Resolution!

• Educate yourself with real facts of maintaining a healthy lifestyle. Do the research to expand your healthy options in your kitchen. Milk, peanut butter, and fruits are not bad for you. It is called moderation!
• Dieting does not mean starvation! Starving yourself only makes you body hold on to it's weight longer. Eating every 2 - 3 hours ( 5 - 6 meals a day) keeps your body burning fat.
• Take baby steps when making dietary changes to your lifestyle. Going cold turkey might make you freak out and give up on a healthy lifestyle fast. Taking baby steps will soon become second nature habits.
• Have 1 - 2 cheat meals a week! This will help you stay on track. No, it does not mean cheat the whole day, just 1 - 2 meals.
• Eat lots of vegetables seasoned with spices and/or lemon juice. Sea salt is good but do not go overboard with it. Too much of any salt has bad affects on the body. In addition, it will make you body hold onto water weight.
• Stay away for "empty" carbohydrates foods. These include: white flour, white bread, and white sugar.
• Eat good carbohydrates that are high in fiber. These include: oats ( oatmeal ), yams or sweet potatos, brown rice, whole wheat pasta and bread.
• Eat good fats! Yes there is such thing as good fats! These include: unsalted nut butters, olive oil and coconut oil (use sparingly), and avocados.
• Eat more foods that are high in fiber! These include: legumes, fruits and vegetables ( as stated above ), beans and cereals.
• Pre - workout and Post - workout meals should consist of protein and carbohydrates! Not fats.
• Eat you meals within 20 minutes. Eating too fast can actually disrupt digestion and excelerate acid reflux. Plus, eating slower actually helps you eat less. Your body does not register that you are full until after the 20 minute mark.
• Women: lifting heavy does not make you bulky. We do not have enough testosterone in our system to produce big muscles like men. Plus, estrogen prevents that from happening.
• The same cardio is not enough to get you in shape. Your body has the ability to adapt. Doing the same cardio or routine for more than 3 weeks will lead you to a plateau. Change it up every week and you will see the fat melt off.
• Make stretching exercises a part of you workout. Yoga, Pilates and Bodyflow are perfect examples. They demolish stress, help you to get limber, boost your energy, and improve your gym performance!
• Never let anything, anyone, or yourself stop you from attaining a healthy lifestyle!

Free Workout: Legs and Glutes

Legs and Glutes

• 3 - 4 sets
• 12 - 20 reps for Long and Lean Legs
• 6 - 10 reps for Bigger Legs

Smith machine squats

Image Credits: glamour.com

Image Credits: list25.com

Stiff-legged deadlift

Image Credits: jerseygirltalk.com

Split leg squat

Image Credits: 3.bp.blogspot.com/

Donkey calf raises

Biceps, Triceps, Shoulders, and Abdominal Exercises

Biceps

21's barbell curls: 3 sets/ 7 full curl, 7 bottom half, and 7 top half

hammer curls ( as shown ): 3 sets/ 12 - 15 reps

preacher curls: 3 sets/ 12 - 15 reps

Triceps

tricep cable pulldowns ( as shown ): 3 sets/ 12 - 15 reps

tricep push - ups: 3 sets/ 12 - 15 reps

alternating overhead dumbbell extensions: 3 sets/ 12 - 15 reps/ both arms

Shoulders

arnold press: 3 sets/ 12 - 15 reps

seated lateral raises: 3 sets/ 12 - 15 reps

seated bent - over lateral raises: 3 sets/ 12 - 15 reps

shoulder press ( as shown ): 3 sets/ 12 - 15 reps

Abs

double crunch ( as shown ): 3 sets/ 12 - 25 reps

russian twist: 3 sets/ 12 - 25 reps

Whole Wheat Flour Tortilla Recipe

Image Credits: www.discovercreativelive.com

Whole Wheat Flour Tortilla Recipe

Ingredients:
2 cups of whole wheat pastry flour
1 teaspoon of baking powder
2 tablespoons of olive oil (for low fat: substitute with unsweetened apple sauce)
3/4 cup of warm water
a pinch of sea salt

Directions:

Step 1: Combine the whole wheat pastry flour, baking powder, and sea salt. Then, add the olive oil a mix together thoroughly. Next, add the warm water ( a little at a time) to form the dough. Allow the dough to rest for at least 10 - 20 minutes.
Step 2: Break up the dough and form into small balls ( 8 - 12 depending on the size you want ). Heat up a griddle or pan on medium - high temperature. On a lightly floured surface, use a rolling pin to flatten out each ball to desired tortilla size.
Step 3:  Your pan or griddle should now be nice and hot. Cook each side of each tortilla for about a minute. Wrap up the finished tortillas in foil paper for future use.

Nutrition Facts Whole Wheat Flour Tortillas Serving Size 1/8 cup Amount Per Serving Calories 95.23 Calories from Fat  25 % Daily Value Total Fat 2.67g 4%    Saturated Fat 0.33g 2%    Trans Fat 0g   Cholesterol 0mg 0% Sodium 47.12mg  2% Total Carbohydrate 15.55g 5%    Dietary Fiber 2.67g 11%    Sugars 0g   Protein 2g  4% Vitamin A (IU) 0 0% Vitamin C 0mg 0% Calcium 14.16mg 1% Iron 0.96mg 5%