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At first glance, wearing Spanx seems relatively benign, but it’s not.  Spanx are to the 21st century what corsets were to the 16th, 17th, 18th centuries. Notice how long that is?? I tend to add braziers and waist-trainers (which is a whole other rant) into this subject as well.

The point is that the idea of women needing to smooth out their lovely lady bumps by wearing compression gear is ridiculous! Thousands of women squeeze themselves into Spanx like sausages on a daily basis.

Confession: I worse Spanx on my wedding day. That was the first and only time I’ve put them on.

Along this line, I wrote a post called What’s the Point that I hope you read.

The women’s body image movement is hitting pretty strong these days and hitting a good stride. Here are a couple of podcasts that touch on these subjects that recently aired that I hope you take a little time to listen to.

  1. Balanced Bites Podcast #352 – Your Body is Awesome Because IT’s AWESOME
  2. Stupid Easy Paleo’s – Harder to Kill Radio – #108 Cellulite + Confidence: Fierce Love Friday


Do You Have GRIT?


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The human experience is not easy. We must gird-up our loins to get through the less than ideal times that we experience throughout our lifetimes in this fallen world. Know this, you are not alone. The people that have come before us, since the beginning of time, have been through much worse than we. We are living in a very fortunate time in history.

What is Grit?

If you Google the term grit you find a definition of “courage and resolve; strength of character”.

Let’s break this down further…..what is the definition of……courage “strength in the face of pain or grief”, resolve “firm determination to do something”, determination “firmness of purpose”, strength “the quality or state of being strong, in particular”, strong “able to withstand great force or pressure”, character “the mental and moral qualities distinctive to an individual”.

So according to these definitions grit is: a quality or state of being able to withstand great force or pressure in the face of pain or grief and a firmness of purpose to do something; a quality or state of being able to withstand great force or pressure in the face of pain or grief that reflect the individual’s mental and moral qualities.

Nurture or Nature

Grit is not like common sense; grit is learned and developed through experiences. It can also be modeled to others and likely taught to others. It does get a little sticky around the “the mental and moral qualities distinctive to an individual”, as this is a key component to grit and one’s character is very much dependent on the nurture factor as well as the nature. Common sense is an innate (inborn or natural) quality that people have or don’t have. Ironically or not maybe not so ironic, I find that people with grit also have common sense.

In the post Your Power, Your Control, Your Responsibility, I touch on how some folks believe that life just happens to them, having a victim mentality and not taking responsibility for their choices’ this also plays into the mental state of those who lack grit.

In the post called Do You Need Motivation?, I touched on the topic of discipline. In my opinion, discipline is a component of grit.

Your Beliefs

Rene Descartes said “I think therefore I am”. When it comes to the human brain and shifting our thinking you cannot speak to yourself in negatives. Your brain doesn’t understand negatives. It understands positive reinforcement, like Pavlov’s Dog. You tell yourself/brain what you do want, not what you don’t. What you think about and what you believe about yourself and your circumstance will dictate your results.

I spoke about “a firmness of purpose to do something”. Also, in the post Do You Need Motivation?,  I touched on finding your why. The reason you need to find your why is so that you have intrinsic motivation, you have a purpose for doing something.

Your belief about yourself and your purpose on this planet will drive the amount of grit you have.

I’ve read and heard on multiple occasions that people with the belief in God are much more able to overcome hard times, because they have a purpose and an identity outside of whatever their current circumstances are.

Your beliefs are the foundation of grit.

Other quotes I like:

“Our greatest glory is not in never falling, but in rising every time we fall.”—Confucius

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”—Martin Luther King, Jr.

“When you come to the end of your rope, tie a knot and hang on.”—Franklin D. Roosevelt

“We must meet the challenge rather than wish it were not before us.”—William J. Brennan, Jr.

“There are no great people in this world, only great challenges which ordinary people rise to meet.”—William Frederick Halsey, Jr.

“It is during our darkest moments that we must focus to see the light.” —Aristotle Onassis

Do You Have Grit?

When thinking about sayings like “survival of the fittest” or “only the strong survive”, this is the result of grit! Other piffy sayings that I think of when I think of grit are: “when the going gets tough, the tough get going” and “failure is not an option” —Ed Harris from Apollo 13.

Allow me to ask you a scary question…..who is the fittest? who are the strong? are you? will you survive? will your children?

Do you have the ability to “withstand great force or pressure in the face of pain or grief and a firmness of purpose to do something”?

Do you have courage, resolve, purpose, initiative, determination, resilience, discipline, strength, instinct, and tenacity?

If you do not and you want them, I suggest you start working on it. Start reading biographies, autobiographies, and the Bible. Surround yourself with people who have the qualities you want. Soak up every ounce of wisdom you can from them. This type of shift is mental and requires dedication, practice, and time.

Put in the work, be gritty!

Vacation Training


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Summer Vacation

I hope that you’ve seen my posts about planning for my summer vacation. If you have not, please check out my blog series, so far.

  • Part 1 on picking Where to Go and Picking Lodging
  • Part 2 on Food and Activities
  • Part 3 on Packing List
  • Part 4 on the Last Week To-Do’s

Lifting Weights / Resistance Training

As I hope you also know, I’ve also been posting a blog series about my Lifting Weights / Resistance Training.

Part 1 of Lifting Weights / Resistance Training post where I covered:

  • Why lifting weights is important to me
  • Misconceptions women make about lifting weights
  • Things to-do
  • Lifting program weeks 1 – 5

Part 2 of Lifting Weights / Resistance Training where I covered:

  • My workouts for weeks 6 – 10
  • Articles that discuss general guidelines about training and the menstrual cycle

Part 3 of Lifting Weights / Resistance Training where I covered:

  • My workouts for weeks 11 – 15
  • Switching-up Workout Style
  • Rest Week & Life

Part 4 of Lifting Weights / Resistance Training where I covered:

  • Life Happens
  • My workouts for weeks 16 – 21
  • Full Body Workouts – Mostly Large Compound Lifts

These two blog series converge at my vacation!

Vacation Training

I did research on local gyms around where we are going to be staying, however most of them are private clubs (personal training or group classes only) or Cross-fit Gyms. The couple of big-box-gyms I found are a little far from where we are staying.

This is a good time to switch things up for a week. Who wants to go on vacation and do the same types of movement and lifting as when they are at home? I’m loving the idea of breaking-up the monotony.

My plan for vacation is to continue to put forth a consistent effort to still get in movement each day by doing some hiking, swimming, and or kayaking.

I want to take this time to do a plug for a lady I love and follow on YouTube, Jen Heward, who has a Home Workout Kit that will also travel well. I’d love to purchase this to use while on vacation, but if I decide not to spend my money on this now, I will in the future for sure.

I’m still kicking around the idea of taking my traditional resistance bands with me. I’ve not decided yet.

I also have not decided how much or little I will train while on vacation. To be prepared, I have some body-weight circuit style workouts that are perfect for vacation or training at home.

6 Days of Body-Weight Workouts

Day 1 (Repeat 1 – 5x) 

Day 2 (Repeat 1 – 5x) 

  • 10-15 Push-ups
  • 12 (per leg) Walking Lunges
  • 15 Jumping Jacks
  • 30 sec. Plank
  • 8 Hand Walkouts
  • 15 Air Squats
  • 18 Slow Mountain Climbers
  • 10 Glute Bridge

Day 3 (Repeat 1 – 5x) 

Day 4 (Repeat 1 – 5x) 

Day 5 (Repeat 1 – 5x) 

  • Dips
  • 15 Air Squats
  • 15 Jumping Jacks
  • 15 Push-ups
  • 12 (per leg) Single Leg Deadlifts
  • 6 Side-to-Side Hand Walkouts
  • 12 (per leg) Alternating Reverse Lunges
  • 45 sec Plank
  • 12 Single-leg Glute Bridges

Day 6 (Repeat 1 – 5x) 

  • 12 Single-leg Glute Bridges
  • 45 secs of Jumping Jacks
  • 30 sec Side Plank
  • 15 (per leg) Forward Lunges
  • 10 Hand Walkouts
  • 20 Air Squats
  • 60 sec Plank
  • 15 Push-ups

When I return, I’ll be starting Weeks 23 – 27 of my regularly scheduled training; to be shared in Part 5 of Lifting Weights / Resistance Training coming in August.


U.S. Independence Day


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The United States of America celebrates our birth as an independent nation on July 4th every year and in commemoration of the Declaration of Independence.

If it has been since middle school or junior high since you’ve read it, now is a good time to read it (click on the link above), and remember where we came from, see where we are, and envision where we are headed.

Modern-Day Celebration

The celebration of this holiday has evolved quite a bit since the late 1700’s and 1800’s. Now days, most of the nation celebrates the national holiday with family and friends near a body of water and most certainly around lots of yummy food and cold beverages.

We are currently near the body of water of Lake Tahoe for our Independence Day celebration.

Beautiful large colorful fireworks display with unrecognizable crowd people watching

Summer Time Celebration Food

When I think of summer holidays, I think of foods and recipes like these:

Check-out 2 of My Pinterest Boards

  1. Food Stuffs – Grilling
  2. Party Drinks

I wish for you all a fun, safe, and delicious Independence Day!

Part 4 of Lifting Weights / Resistance Training


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Previous Posts – Lifting Weights / Resistance Training

Part 1 of Lifting Weights / Resistance Training

  • Why lifting weights is important to me
  • Misconceptions women make about lifting weights
  • Things to-do
  • Lifting program weeks 1 – 5

Part 2 of Lifting Weights / Resistance Training

  • My workouts for weeks 6 – 10
  • Articles that discuss general guidelines about training and the menstrual cycle

Part 3 of Lifting Weights / Resistance Training

  • My workouts for weeks 11 – 15
  • Circuit Style
  • Rest Week & Life

I completed the three workout programs linked above with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).

Lift Weights Faster

The accomplishment of consistency feels so good.

My next 6 week of life and 5 weeks of workouts (weeks 16 – 21) are now complete, check them out below.

Week 16

Life Happens

It is important to be flexible to accommodate things like seeing your cousin for dinner who you haven’t seen in almost 4 years, so I didn’t work out on Tuesday this week. I was going to work out on Monday instead, but I was still really sore from Saturday….so no biggie.

I woke up Thursday morning to a car that wouldn’t start, so my husband drove me to work and he went to work. So, after work….instead of going to the gym….we are going to figure out what is wrong with my vehicle.

This week I made sure to get my steps in, which is super important movement each day. Over the weekend I did some kayaking with my sister.

Week 17

Tuesday – Full Body Workout

I left town on Thursday evening, so wasn’t able to get in a second day of lifting this week.

Week 18

Friday – Full Body Workout

Sunday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Lat Stretcher w/ Narrow-Grip – 50 lbs
  • Wide-stance Squat – 50 lb dumbbell
  • Rear Delt Cable Face Pulls – 25 lbs
  • Bulgarian Split Squat – Bodyweight
  • Neutral Grip Chin-Up – Bodyweight
  • Traditional Leg Press – 100 lbs
  • 10 minute Cool-down – Treadmill Walk

Week 19

Tuesday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Feet Elevated Glute Bridge (Single Leg) – Bodyweight
  • Seated Neutral Grip Row – 50 lbs
  • Traditional Deadlift – 50 lb bar
  • Reverse Lunge – 30 lb front loaded barbell
  • Overhead Press – 40 lb barbell
  • Smith Back Squat – Bar +25 lbs

Thursday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Lat Stretcher w/ Narrow-Grip – 65 lbs (I think something is off on this cable weight)
  • Wide-stance Squat – 50 lb dumbbell
  • Neutral Grip Chin-Up – Bodyweight
  • Traditional Leg Press – 100 lbs
  • Rear Delt Cable Face Pulls – 30 lbs
  • Bulgarian Split Squat – Bodyweight
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable

Week 20

Thursday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Seated Leg Press – 120, 130, 140, 150 lbs
  • Seated Neutral Grip Row – 50 lbs
  • Traditional Deadlift – 50 lb bar
  • Bent Over Row, Under-Hand Grip – 50 lb barbell
  • Smith Back Squat – Bar +20 lbs
  • Overhead Press – 40 lb barbell
  • Bicep Curl – 30 lb barbell
  • Triceps Extensions – 10 lb dumbbell

Week 21  

Tuesday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Lat Stretcher w/ Narrow-Grip – 65 lbs
  • Reverse Lunge – Bodyweight
  • Rear Delt Cable Face Pulls – 25 lbs
  • Bulgarian Split Squat – Bodyweight
  • Traditional Leg Press – 100 lbs
  • Bicep Curl – 30 lb barbell
  • Triceps Extensions – 10 lb dumbbell

Thursday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Wide-stance Squat – 50 lb dumbbell
  • Seated Neutral Grip Row – 50 lbs
  • Romanian Deadlift – 50 lb bar
  • Upright Row – 30 lb barbell
  • Reverse Lunge – 30 lb front loaded barbell
  • Overhead Press – 40 lb barbell
  • Smith Back Squat – Bar +25 lbs
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable

Stay tuned… week, I’ll be sharing my vacation body-weight workouts.

Here are some of my other blog posts that discuss exercise.

If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.

Planning Our Summer Vacation 2018 – South Lake Tahoe (Part 4 of 5)



  • Check out Part 1 on picking where to go and picking lodging.
  • Check out Part 2 on Food and Activities.
  • Check out Part 3 on Packing List

Last Week To-Dos

The last week before a trip can be nerve-wracking for some. That is why planning ahead of time is so useful.

Avoiding Altitude Sickness

Since we are traveling to the mountains (aprox. 6,225 ft) from basically sea-level (124 ft), taking some precautions against altitude sickness is advised. Even though they say most altitude sickness occurs when over 10,000 ft. The week before and particularly the 3 day prior to leaving it is important to be hydrated. The use of electrolyte tabs (pictured below) before and during the trip is helpful. I will also have Sea Bands and essential oils to help with nausea, if needed. Making sure that you are not anemic before traveling to the mountains is helpful, since red blood cells carry oxygen in the body; eat red meat, fish, take B-vitamin complex and folate. I purchased a chlorophyll product to also help with altitude acclimation and increased oxygen for the body (pictured below). Oxygen is key to feeling good when in the mountains, breathe deeply, eat lemons, watermelon, berries, mango, grapes, blueberries, chlorophyll (all the green foods), and vitamin A.

Ziploc Bags

Early in the week purchase a box of gallon sized Ziploc bags for all toiletries; the pressure on the plane can make them open or explode in your suit case. I like to put like items with like items, aka: face cleansing products all in one, hair products in one, shampoo and container in one, lotion and sunscreen in one, hair ties and brush in one….etc. This technique is also very helpful for when you arrive, because all the stuff you need is together in one place and easy to grab and find what you are looking for. The zip-lock bag concept is super helpful for your carry-ons (backpack or purse) and going through security; pull out the zip-lock bag(s), go through, put them back in, and walk-on!

Speaking of walking-on……

Airport / Plane Outfit & Shoes

I frequently see the media posting about a celebrities cute travel outfit. I’m not sure that most of these are reasonable for the average person.

I cannot tell you how many times I’ve gone through airport security and regretted my shoe choice.

Since we are still required to remove our shoes going through security, despite the invasive full body scan, I think that it is important to wear some sort of sock, so that bare feet are not touching the floor….cause yuck! However, the shoe should still be able to slip-on and off quickly so that a long untying and tying process is not required….and comfortable.

  • A comfortable slip-on shoe that can be worn with a sock
  • Or a pair of socks to put on when going through security

Slip-on Shoes

I have been known to bring a pair of socks with me in my purse to put on my feet to go through security and then take back off afterwards. This is a viable option. They are also good to have in case your feet get cold on the plane.

Since there is a lot of moving around and also sitting in tight spaces, I like to wear comfy loose or stretchy pants with a draw string or elastic in the waist (aka: workout pants). I typically go for a soft cotton t-shirt or longer flowing top and have a jacket, if I get cool.

Side Note: While this post is really about the week leading up to leaving, I suggest two weeks prior to leaving that you try on the clothing items you are planning to take, but don’t wear very often to make sure they still fit well and they still have seems and buttons with no stains or holes etc. If you find that they don’t fit well or developed some defect you have time to change outfits or purchase new items to fill those gaps or get them fixed before leaving. Also, take any needed clothes to the dry cleaners so they are picked-up and ready to pack.

Hair, Skin & Nails Prep

I like to wait until just before I leave for a trip to get a manicure and pedicure, certainly the week of the trip. I book my appointment a few weeks out for lunch time the day before we leave.

If you want a fresh color or cut it is also a good idea to do this one or two week before you leave. In both cases, because of the short time line, I suggest using the same people you always use and use the same colors you already know looks good on you.  Now is not the time to “try something new”, because if you don’t like it you’ll be stuck with it (in pictures) until you get back from vacation and or stress yourself out during the last week before you leave trying to fit in a fix, which is no fun.

This week is the week to remember to use your favorite organic sulfur mask to maintain blemish-free skin on vacation. It is also a good time to do a deep conditioning treatment on your hair before you leave.

Travel Foods & Vitamins/Medicines

One day after work, either my husband or I will swing by the store and pick-up the snacks on my list (from my previous post), that I don’t already have from ordering from Thrive Market. It is a great idea to place an order from Thrive Market a couple of weeks ahead of time, to get the benefit of the discounts and having it delivered to your door.

The night before we leave, I’ll stock our pill boxes to put in our suite cases and make sure all medicines are in our carry-on bags.


Zoey 1

Our fur-baby Zoey will be staying at our home during the trip with our fabulous pet-sitter. I will have an updated document for her and have it printed out for her on all things Zoey, since the last time she watched Zoey for us. Before we leave we will make sure to have plenty of baked sweet potato for her to take her medicine in, dental chews, plenty of her medicine, plenty of her food, washed blankets, and washed Zoey. It is important to remember to leave the pet-sitter a key to the house and mailbox, to the alarm system, garage code, along with her money, which requires getting cash out ahead of time.


It is a good idea to make sure that the house-keeper is not scheduled to come during the vacation week. Clean out your refrigerator by week’s end, so you do not come home to rotting stinky food.

Before leaving for a trip it is beneficial to let your banks and credit card companies know that you are traveling that that charges from a specific place will be coming across your accounts, so that they do not cut off your funds thinking there is fraud on the accounts.

If you are traveling internationally, which we aren’t, making sure your phone and data plans cover your travel destination is also a good idea to avoid super large bills or no service.

For safety sake, you may want to consider emailing your itinerary and trip details to a loved one in case of emergency. I know we have the constant contact ability of cell phones, but in cases of real emergencies where a cell phone can get lost or removed (aka: plane crash, car crash, terrorist attack) this extra step can come in handy.

Put cash in your wallet. Only take credit cards you need and will be using. Do not take extra or what you typically keep in your wallet, just in case you lose it or someone takes it.

Night Before You Leave

It probably goes without saying that it is ideal to wash your hair and shave your legs the night before you leave, so you are ret-to-go the next morning with all toiletries and hair dryer etc. packed.

The night before you leave make sure to print multiple copies of your boarding passes. I keep one copy in my pocket and one copy in my backpack. I print multiple copies of my Word document with all the vacation information on it; copies in suit cases and backpacks. Packed bags by the door and clothes laid out for the travel morning.

You need to calculate what time you need to leave the house to allow for plenty of time for transit to the airport, parking (drop a pin where you park and take pictures), check-bags, go through security, get breakfast, and be at the gate by or before boarding time.

The goal is to have a stress-free morning; get up, have coffee, kiss the little dog good-bye, and head to the airport.

Part 5 on the Trip Recap & Experience – Coming Soon!

I will do restaurant reviews and post them on my other site called: Restaurant Reviews – ByCandace.

How-to: Grow a Meyer Lemon Tree (Part 3)


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Where we left off…..

A friend of mine and my cousin told me that I’d have to graft them in to another plant, because their root systems on their own aren’t strong enough.



The research began…..

  • The best time to graft lemons is between November and April.
  • Meyer lemons can be propagated easily from cuttings, or grafted to sweet orange or rough lemon rootstock.

I initially grew 8 plants from seed. Once they started getting big enough to continually go into bigger and bigger pots, I decided to pick the 4 strongest plants and repot them into the latest larger pots. I now have 4 strong plants that are about 1.5 years old. From what I’ve read this is about the time that they need to be grafted.

I think at this point, I’m going to have to find a professional to graft these trees for me or give them away to someone who can do it and grow these plants into fruit producing trees.

Out of My Depth

UPDATE: I was recently told that they do not need to be grafted, just planted in the ground. I’m not sure if my current house and backyard is an ideal location for lemon trees??

Perhaps I’ll do both….I am going to give two of my trees to my step-mother who is already experienced and has producing Meyer lemon trees. And maybe go ahead and plant the other two in my yard….?

While this started as an experiment that has been somewhat successful, I’m out of my depth on this…..I guess we’ll see how it goes….


Citrus Plant Fertilizers

How-To Articles


To Track or Not To Track, That is the Question


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As with most nutrition questions the answer is “it depends”…..blink blink….seriously though, it depends on the individual.

I personally despise the time and effort it takes to track calories and macros. However, I have found it helpful to do in short duration to see if I’m eating enough protein and to do periodic check-ins to make sure I’m eating enough calories. If I decide to actually do a shift in number of fat or carbs or cycle then I usually have to track for a few week to a month to get in a good groove.

When Not to Track

If you are the type of person who has dieted most of their life and has unhealthy relationship with food and diets, I suggest NOT tracking. It can make people neurotic and extreme and generally unhappy. I advise not tracking for the purpose of “staying under a certain calorie level” for the purpose of restriction.

For more information on this topic, please check out the posts listed below.

For these folks I recommend doing a “portion size” approach. Meaning, protein the size of the palm of your hand, all the veggies you can fit in, starchy carbs the size of the front of your closed fist (more if you are super active), added fat the size of your thumb. Or on a normal size plate, ½ the plate of veggies, ¼ protein, ¼ starchy carbohydrates, and 1 tablespoon of added fat. Eat it all.

When to Track

I think that for most women it is important to track when there is a suspicion that you are not eating enough calories or enough protein. Both of these are super common among women specifically. Thanks to the pressure of societal standards many women under eat. Stop that! Eat the food!

The point of tracking isn’t to see if you were “good” or “bad”; food doesn’t have morality. It is to obtain data to see if you need to make adjustments to reach your goals. Like seeing how many M&Ms or in my case Margaritas are sneaking into your week.

I find that when I track, I put forth more effort to eat more protein and less sugar. I want to make sure that I’m eat enough calories to sustain my life and activities. To make sure I’m eating lots of veggies and not just chips, salsa, and cheese for dinner. I know you feel me! Not that there is anything wrong with that….clearly I do this with some frequency to bring it up.

It can be a good way to stay accountable to yourself and your health goals. It is also a good way to do periodic check-in to make sure, over time, you are still eating enough calories and protein.

Side Note: It goes without saying that if you are a physique, bikini or bodybuilder competitor you will track.

Tracking Isn’t a Way to Live

If you have never tracked your food, I think you should try it. Even if it isn’t in an AP with calories and macros, just write down everything you eat in a day for a month and then review it at the end of each week. You will see trends and where you can make better choices towards better health.

Tracking isn’t something that I recommend people do long-term. Again, it is time consuming and can drive you to an unhealthy extreme mindset.

Eat the food! All the food! Just eat!


10,000 Steps per Day


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My job is considered a sedentary job. I work in corporate America at a desk job. I am at my office for about 9 hours per day. I commute to the office sitting in my car for approximately 30 minutes each way. That is the potential to be sitting for about 10 hours per day, not counting when I sit and watch TV or sit in the car, at dinner, or at church in the evening, which is another 1 to 3 hours per day. Now I’m up to 12 hours of potential sitting per day. That leaves 12 hours, 7 – 9 of which I’m sleeping. Honestly, I’m not sure what I’m doing those other 3 hours (1 hour in the AM getting ready for work and I guess another 1 – 2 hours doing home chores). Generally speaking, you can see that the majority of any given day…I have a large potential towards sitting.

About 4 years ago, I bought a FitBit to help me track my sleep, because my sleep quality was really poor. This is still one of my primary purposes that I use it for. BUT, this device shed light on how much movement was lacking in my day. I set a goal of 6,000 steps per day. I often times didn’t make it. As my health improved and my energy levels increased, I upped my step goal to 8,000 steps per day. I often times didn’t make it. I couldn’t figure out how so many people were making 10,000 steps per day happen. Over time of putting forth a little more consistent effort, by taking a 30 minute walk at lunch every day, I was hitting 8,000 steps most days. Yea for me, right!?!

The lofty goal of 10,000 steps per day was looming over me. Should I up my step goal? How would I make it happen? Would 2,000 more steps per day really make a difference??

The short of it is…..2,000 more steps per day DID make a difference.

I wanted to set myself up for physiological success, because I was a bit intimidated by 10,000 steps….I’m still not sure why; it seemed like a BIG number….I told myself that I would drink more water so I could get up and go to the bathroom more often during the day. I then decided to bring my lunch from home so that I could split up my lunch break into two 30 minute walks per day (once in the AM and once in the PM hours). Once I started hitting that 10,000 step goal every day, my brain switched…I was no longer intimidated. Success!

But did you notice??

Because I decided to face my fear of 10,000 steps and up my daily walking goal by 2,000 steps, which looking at that number now it seems insignificant, the extra 2,000 steps created 3 consistent healthy habits!

  • I drink more water
  • I prepare healthy meals at home instead of eating out
  • I move more throughout my day

The new daily plan I had created to achieve my 10,000 step goal per day created overall healthier habits, which made my body healthier. I feel good physically and mentally (most days); the two 30 minute breaks in the day allow me to step away and alleviate stress. I look forward to my walks each day and feel like something is missing, if for some reason I don’t manage to get both of them in.

I think I can safely say that 10,000 steps per day has changed my health (and life) for the better.

3 Steps to Full Body Healing


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The body is an incredible creation. Its ability to grow and regenerate is remarkable. I believe that given the correct inputs the body will heal itself. The body is designed to live, it wants to live, and there are feedback loops / built-in mechanisms for the body to use to increase longevity.

A few feedback loops that exist in the body that we consider body dysfunction is actually the body’s way of keep itself alive, for example: insulin resistance, diabetes, reverse T3, hypothyroidism.

I have randomly and repeatedly heard people taking about various examples of changes they made to their diet and lifestyle that allowed their body to heal itself of some pretty serious diseases and dysfunctions.

If you suffer from a dysfunction or disease in your body, my very first suggestion is a food and lifestyle overhaul. 1) Remove the things that are offensive to the body 2) Replace the removed things with new things that promote healing in the body 3) Give your body time, consistency, and grace.

1. Remove

Remove Toxins

We live in a very toxic world. Think about what you put on your skin. What you breathe in your lungs. What you put into your mouth.

Swap out conventional for the least processed forms you can find and afford.

2. Replace


Super filtered clean water for the inside and the outside of your body.

Few Ingredient Safe Skin Care

Air Filters & Plants

Clean High-Quality Real Whole Food

  • There are lots of resources on my page. Here is a general one.
  • Here is also a post I did talking about growing your own Fresh Produce.

Clean High-Quality Supplements

I’m an affiliate for the three brands listed below, because I believe in them.

  1. Nutreince
  2. Doc Parsley’s Sleep Remedy
  3. Vital Proteins

Other Brands I like: Designs for Health, Biotics, Equip Foods, Paleo Valley, Pure Encapsulations, Thorne

3. Time, Consistency & Grace

Each organ in your body has cell turnover and regeneration; given the correct nutrients and enough time you can build a new healthy body! Not all cells turn over at the same rate so parts of your body will be younger than others….soooo not a completely new body all at once.

Check out these interesting articles:

If you find yourself with a body dysfunction or disease take away the toxins, give your body the things it needs to heal, and give yourself some time (and lot of sleep).  Your body can and will heal.


This day in age we’ve gotten accustomed to instant gratification; this is not how healing works. There is no quick way to do this. It take time and consistency. If you want to be healthy and live a long time you have to change your thinking around what it takes….it takes time and consistency… for the length of your life. There is no end point. There is no “when I get there” to arrive at.

Give yourself grace every day on your life journey and health journey, because beating yourself up for something as insignificant as eating a cookie doesn’t do you any good.

do not resist change

I think the most difficult thing that took me forever to accept is that my body has changed and will continue to change as I age. The needs my body has over the span of my life has and will change. This is why no one way of eating or exercising will be the end-all-be-all for the entirety of your life, it will change just as your body changes and the needs of your body changes.

Embrace the change! It occurs weather you embrace it or not.