My Progression Towards NPC Texas Shredder Classic 2014

    Hello everyone! It has been a while since I have posted any updates about my progress towards the NPC MRI Texas Shredder Classic 2014. I have been working really hard to get ready for my first contest of 2014. I started dieting and training seriously on February 12th. Even though I am a seasoned veteran, it still takes effort to get back in the swing of things. In order to grow more muscle, I have to slow down my cardio, lift heavier with lower reps, and eat a lot more healthy calories. Once it is contest mode, cardio increases, style of training changes, and calories are lowered as I get closer and closer to the competition. 

Here are my stats on February 12, 2014

Weight: 139 lbs.

Body Fat %: 20.2 %

Body Fat in Pounds: 28 lbs.

Lean Muscle Mass: 111.1 lbs.

Water: 81.1 lbs.

February 21, 2014

Weight: 140 lbs.

Body Fat %: 18%

Body Fat in Pounds: 25.2 lbs.

Lean Muscle Mass: 114.6 lbs.

Water: 83.8 lbs.

March 7, 2014

Weight: 136.7 lbs.

Body Fat %: 17%

Body Fat in Pounds: 24 lbs.

Lean Muscle Mass: 112.2 lbs.

Water: 82 lbs.

When you lose weight, whether you have a lot of fat to lose or just a little, the biggest loss will happen during the 1st four weeks. After that, you body becomes resistance to losing any more fat. In order to keep the changes coming you constantly have to alter the way you train, increase time of cardio, add more cardio days, and lower calories/carbs. 

People who think you can get ready in 4 weeks for a contest are greatly mistaken. Your training depends on what body type you are (Endomorph, Mesomorph, Ectomorph) and how much time have you have already put into it. Plus, you need to be symmetrical as possible and know how to show your body off. If you do not practice your poses, then more than likely you will place very low. 

I'll be getting my next stats taken next week on March 31st! Can't wait to see what progress I have made so far!

Mix Up 3 Different Types of Cardio and You Will See The Fat Melt Off!

     To many people, cardiovascular training (cardio), seems like the most easiest form of exercise to get into. It is less intimating than weight lifting and can be done in a group atmosphere or solo. Some people, however, still have to grow the love to do cardio. Either way, cardio with diet (80%) and weights are necessary if you want to lose weight and/or tone up. Were people get it wrong is isolating themselves into one form of cardiovascular training.

     To lose weight your intake needs to be less and your training needs to expend more calories than you take in. In addition, our bodies are constantly trying to maintain an equilibrium. For example, if you are only walking and saw results at the beginning, but now you have not seen any more changes. That is because you have plateaued, which means your body has gotten used to walking. This is were you need to add different types of cardio to your regime and keep the changes coming. Here are some examples of cardiovascular training I participate in: 

     I have been a certified Zumba instructor since 2009. To me it is the best form of cardio when you want to have fun. I can be furious at one moment, but when I put in my music and dance with my students all that anger virtually disappears. In Zumba, you can burn up to 500 to 1,000 calories in one class. If you don't know how to dance Latin music, don't worry. Most of the participants in the class don't know either. They are to busy watching the instructor to see what the next move is. I didn't know how to dance to Latin music when I started my first Zumba class and I became an instructor in 3 months! Just go in and have fun!

     

     Running or jogging is another type of cardio, but it can be done anywhere without any equipment. You can run/jog on a treadmill, outside, or participate in a fun 5k. This type of cardio is called a total body workout, which mean you use your whole body to run. There is a lot of misinformation out there stating that you burn the same amount of calories running and walking. This is only true if you are walking on a treadmill at a 12% incline and 3.5 mph. However, walking at normal level is not going to burn as much as running. Running/jogging takes a lot more effort, therefore it has a higher caloric expenditure. You can burn from 100 - 155 calories per mile. So if you ran 5 miles, then you probably burn 500 - 775 calories depending on your weight. 

Image Credits: self.com

Image Credits: 123rf.com

     Biking and spinning are another form of cardio that can be done indoors (Spinning classes or solo) or outdoors. Participating in this type of cardio builds great legs and glutes! You might take a while to get adjusted to the seat or just buy a bigger more comfortable one at the store. If you are going to ride a bike outside, make sure to take precaution. There are a lot of crazy people out there that are not watching the roads when they drive. So make sure you where clothes that are bright, look out for the cars, and try to stay on the side of the road that is protected for bikes. Depending on weight and how fast you are going, you can burn 48 - 75 calories in one mile. 

     

     In conclusion, get out there and try out something new for cardio. You never know you might like it. I hated running since I was a kid. I remember having pains under my rib and having a runny nose every time I ran. I first began on the treadmill then I moved it outside. I would carry a handkerchief  with me to blow my nose. The farther I was able to go inspired me to keep on going. Now, I absolutely love running. With my music, my brain just fires away with ideas for work and going faster. Get out there and make your weight loss goals come true!

The Benefits of Coffee: A Natural Fat Burner!

Image Credits: iwcstockholm.se

Did you know a cup of coffee could help maximize your weight loss success? Drinking a cup or two of coffee one hour before a workout can:

1. Improves strength and muscular development for resistance training.
• The more muscle development means the more calories burned!
2. Can improve performance and endurance,
• Training hard but with caution leads to faster results.
3. Helps release of free fatty acids = caffeine breaks down fat.
•  High activity at the time, fatty acids (which bonds with glycerol to form fat) will burn immediately.
4. Not a coffee drinker, then you can easily go to your local vitamin shop and buy caffeine pills.
• Take: 1 - 2 pills (depending on the amount of mg) in the morning
• 1 - 2 pills one hour before your workout.

     I usually alternate between drinking coffee or taking caffeine supplements because drinking coffee can stain your teeth! It helps me to  sweat like a pig and gives me enough high energy without the crazy "heart pounding" effects a lot of "named brand" fat burners have. Many people at the gym ask, "What are you taking to be so energetic?" When I tell them coffee and they look dumb founded. Remember, this does not mean you can go crazy on coffee! Too much can lead to caffeine sensitivity and toxicity. Just like food or other supplements, too much of a good things is bad for you.

Try it as a fat burner for a month and let me know how it works for you!

Candace

Wondering why you can not drop the last ten pounds?

My Client Leah Lost 104 lbs. in 1 Year!

     Have you been working out hard and now you are finding out it impossible to lose the last 10 lbs. to reach your fitness goal? There can be a number of different things that could be hindering your success. The main thing you have to remember is that the body does not like to be at a low fat percentage. It rather have tons of fat and will do anything to keep it like that. If you are doing the same diet, workout, and cardio longer than 4 weeks you will more than likely plateau. Here are some tips to fire up your fat burning properties to lose that last 10 lbs.

1. Diet
• You have to eat all your 5 - 6 meals throughout the day. Missing any of your meals can put you in starvation mode and your body will store fat and eat up your muscle. Your muscle is the most nutritious part of your body and if it feels it is not getting the adequate nutrition from you diet it will get it from the muscle. The more muscle you have the more calories you will burn. 
• Certain foods might not work for you like others. They can cause uncomfortable bloating and gas. 
• Broccoli
• Cauliflower
• Green Beans
• Green Peas
• Beans
• Try using foods and drinks that are natural diuretics.
• Asparagus
• Cucumbers
• Tomatoes
• Coffee (Black)
• Red wine (only 2 four oz. glasses)
• Citrus Fruit
• If you are not already counting your calories then you need to do so! Eating mindlessly will not help you reach your goals. It takes 3500 calories burned to lose a pound of fat and not knowing how much you eat will just work against you. If you are counting your calories then lower them by 100. Do not go below 1,000 calories per day without medical supervision by a medical professional. 
2. Weight training
• What type of resistance training styles are you incorporating in your workout?
• Supersets ( 2 exercises back to back)
• Combos ( 3 to 4 exercises completed with minimal or no rest)
• Circuits ( 5 - 12 exercises completed with minimal or no rest
• The more exercises you do with minimal or no rest equals more calories burned!
• Are you still doing the same workout for the past 4 weeks?
• Just like with the diet your body will get used to your resistance training workout.
• Change it up at least every 4 weeks. There are plenty of exercises on the internet or my online program can help you with your workouts: fitsciencellc.fcsbiz.com
• Are you lifting enough weight?
• Many women are scared that if they lift heavy they will get gargantous. This is not true at all. The more you lift the more changes you will see. We are women and are not designed to get a big as males. That will only happen if you are playing with steroids and human growth hormone.
• If you are using the same weight for more than 4 weeks your body will get used to it and you will plateau. 
3. Cardiovascular Training
• This is one of the main discrepancies I run into as a trainer between cardio and weight training.  Every since Crossfit has become famous in my area, Rio Grande Valley, people have this misconception that working out with weights burns as much calories as cardio. THIS IS NOT TRUE EITHER. You will burn less calories during weight training than cardiovascular training. Yes, you can train your cardiovascular system with weights, but it will not burn as much as running for an hour. 
• Are you doing only the cardio you like?
• Same as diet and weights if you are doing the same type of cardio every time you are working out your body will not see anymore changes. Your body has gotten used to it and you will plateau. 
• Change up your cardio. Try things you have never tried before. You never know you might like it. I used to hate running. I had pains underneath my ribs and sinus problems as a kid and adult. Now, I can easily run 8 - 10 miles in an hour. Running for an hour can burn up to 400 - 700 calories depending on how fast you can go. 
• You have to pick at least 3 types of different cardiovascular training. For example, I do Zumba, run, and use my mountain bike. When I can't get outside I use the cardiovascular machines: stepper, stairmaster, spinning bike, or cybex elliptical. Keeping it fresh will get you great results and keep you from getting bored. 

     In conclusion, the more you put into it the more results you will see. This does not mean to kill yourself either! Workout in a smart way were you don't get injured because then you won't be able to workout and you will gain weight. If you have any questions feel free to contact me!

Candace

My husband sabotaging my journey!

Well back in 2009, the morning after I was proclaiming my new ways, my husband tried to sabotage my diet with a taco from Stripes with refried beans, eggs, cheese, bacon and flour tortilla. This is obviously a very fattening taco and in the past I used to believe it would give my energy to workout. Of course at the beginning of my journey I was not a professional yet. I did not understand how many calories and fat that breakfast taco contained. I just knew I could not eat this stuff all the time. but I am very honest in my blog to show that no one is perfect.

Let's breakdown how much calories this Stripes taco had:

• 1 large white flour tortilla 

Calories 143.52 Calories from Fat  30
% Daily Value
Total Fat 3.57g	5%
Saturated Fat 0.87g	4%
Trans Fat 0.49g

• Refried Beans: 3 tablespoons

Calories 44.42 Calories from Fat  5
% Daily Value
Total Fat 0.6g	1%
Saturated Fat 0.22g	1%
Trans Fat 0g

• American Shredded Cheese: 1/4 cup

Nutrition Facts
Calories 110 Calories from Fat  80
% Daily Value
Total Fat 9g	14%
Saturated Fat 6g	30%
Trans Fat 0g

• 1 large fried egg

Calories 90.16 Calories from Fat  60
% Daily Value
Total Fat 7.04g	11%
Saturated Fat 1.98g	10%
Trans Fat 9.2g

• 1 slice of fried bacon

Calories 34.26 Calories from Fat  25
% Daily Value
Total Fat 2.65g	4%
Saturated Fat 0.87g	4%
Trans Fat 0g

• Total calculations:
• Calories: 422.36
• Calories from Fat: 200
• Total Fat: 23.04 g
• Saturated Fat: 9.94 g
• Trans Fat: 9.69

You will have a loved one trying to sabotage your diet or workout from time to time. What I did before was to I eat something else or I thought it would give me energy before a workout. In reality, with all the fat in this taco it actually would rob my body from the energy it needed to workout! Oxygen Magazine gives great suggestions like drinking a lot of water or chicken broth or something healthy before you eat bad food. You can cheat, but you can not make it a habit. The calories will add up very fast and it will only leave you upset and depressed of how you let yourself down. I cheat once or twice a week but not the whole day. During contest prep it is a different story. I believe it is good to cheat sometimes so that you do not drive yourself crazy during your first steps to eating healthy. You have to remember that your body is used to eating crap and just like a drug addict you will more than likely fail going "cold turkey".

Let's revamp that taco to a healthy one I now make at home

• 1 Medium size Whole Wheat Flour Tortilla 

Calories 95.23 Calories from Fat  25
% Daily Value
Total Fat 2.67g	4%
Saturated Fat 0.33g	2%
Trans Fat 0g

• Mashed Pinto Beans Cooked 3 tablespoons

Calories 45.85 Calories from Fat  1.9
% Daily Value
Total Fat 0.21g	0%
Saturated Fat 0.04g	0%
Trans Fat 0g

• Fat-Free Shredded Mozzarella Cheese 1 serving

Calories 40 Calories from Fat  0
% Daily Value
Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g

• Egg Whites 1 serving

Calories 50.1 Calories from Fat  0
% Daily Value
Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g

• 1 slice of Turkey Bacon

Calories 54.15 Calories from Fat  35
% Daily Value
Total Fat 3.95g	6%
Saturated Fat 1.18g	6%
Trans Fat 0g

• Total Calculations
• Calories: 285.33
• Calories from Fat: 61.9
• Total Fat: 6.83 g
• Saturated Fat: 1.55 g
• Trans Fat: 0 g

• Making your own food with wiser choices is the smart way to lose weight!
• Mindlessly eating will NOT GET YOU TO YOUR FITNESS GOALS!

When I lost my first 7 pounds, my husband was very supportive even though he would sabotage me sometimes. However, I noticed some of my friends and acquaintances gave me comments I did not expect to hear! From an ex: "Do not lose any more or you are going to disappear," or "27 in waist is too small" That was coming from a girlfriend who had a waist that was 24". Was she a little jealous? Maybe she felt threatened. To be honest, at first the comments blew my mind away, but afterwards it only made me want to accomplish my goals even more.

Now that we are in 2014, most of those girls I do not hang out with anymore. Many of them have said they would invite me somewhere, but they did not want me to dissect their food choices. Which I do not understand why they would think I would be that way. To me they did not want me around because I now look better than them. Their loss, not mine.  That is the way you should take any negative comments in your life. Do not get mad, because that is the the reaction they want. Smile and keep on going!

Now I know what to blog about!

Candace Before

See what I look like now in the same bikini below!!

My name is Candace M. Foxx. I started this blog back in January and thought I would be writing about what is going on in the Rio Grande Valley. However, that never panned out. So this morning in my sleep, eureka, I have decided to write about my progress in working out, eating clean, maintaining a healthy lifestyle, and being environmentally conscious.

At the beginning of my journey, I weighed 155 lbs. I started working out with my best friend during my Christmas vacation in 2008. I lost 12 lbs being a gym rat with her. However, when she moved away in January 2009, I got sick, did not keep up with eating right and working out. I gained  22 lbs. within a month. I up to 165 lbs. In February, I had a mental breakdown, cried and I decided to get serious.

It all started when I saw this program on TV, that showed in detail, how big of a human footprint we put on the earth since we were born. I learned that my diapers, my brother's and sister's, and my son's were still in the landfill here in the Valley and would still be there past our lifetimes. After seeing that show, I felt so bad and decided to change the way I live by trying to recycle as much as I could living here in McAllen, Texas.

On my journey of being environmentally conscious, I started recycling, gardening, composting and buying local vegetables and fruits. I was not until I started reading Treehugger.com and Planetgreen.discovery.com that I really understood how contaminated our food and products are with pesticides and other junk they put in our daily products. So now I try to buy products that are environmentally safe for the Earth and my family.

Making this change helped me with changing the way I eat to lose weight. I learned that processed foods are the enemy when you are trying to lose the pounds, be healthy, and environmentally safe.

So far, I have lost 7 lbs. and now weigh 140 lbs. My goal is to lose 10 more pounds and to compete in a
bikini contest.

After

Candace M. Foxx 2014

Owner of Fit Science LLC

Zumba and Yoga Instructor

NASM CPT & FNS

Bodybuilding Coach

Health and Wellness Coach

Sports Athletics Cardiovascular Training Specialist

Weight-Loss Management Specialist