Tag Archives: #movement

10,000 Steps per Day

14 Thursday Jun 2018

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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.

Lifting Weights / Resistance Training (Part 3)

22 Tuesday May 2018

Posted by in Fitness

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Please check-out Part 1 of Lifting Weights / Resistance Training post where I covered:

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

Then check-out Part 2 of Lifting Weights / Resistance Training

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

I completed the 10 weeks of the two 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).

My next 4 weeks of workouts and 1 rest week (weeks 11 – 15) are now complete and it feels so good!

Side Note: The next 5 weeks will not be as many super-sets as the last 10 weeks, but larger circuits. This means more volume and a little lighter weight (or not). Circuit training is a higher intensity training regime that builds strength and requires more muscular endurance than a super-set does.

The first workout of the week will still be a super-set style training. The next two workouts are circuit style training. As each week progresses, I will still modify the weight to continue to challenge by body to adapt.

Lift Weights Faster

Week 11

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

Thursday – Full Body Circuit Training

You can use one set of dumbbells for the whole circuit or you can set-up various weights around you to grab as you change exercises to fit where your current strength is, which is what I like to do.

Circuit 1 – (Repeat 3x) – (You need a flat bench for this circuit)

Circuit 2 – (Repeat 2x)

Circuit 3 – Bodyweight (Complete 1x)

Saturday

  • 20 min Walk with Dad
  • 30 min Kayak with Sister

Week 12

I wasn’t feeling very well in the gym this day. I managed to get in 4 sets of the following, but it was really difficult. I still needed steps by the time I got to the gym, so I also warmed up and cooled down with 10 minute treadmill walks.

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

  • Reverse Lunge – 20lbs front loaded barbell (added reps)
  • Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
  • Smith Machine Pull-up or Inverted Row – Bodyweight
  • Smith Machine Back Squat – 25 lb bar + 2x 25 lb plates

Thursday – Full Body Circuit Training

Circuit 1 – (Repeat 4x) – (You need a flat bench for this circuit)

  • Seated Overhead Press – 20 lb dumbbell (increased weight)
  • Chest Press – 20 lbs dumbbells
  • Reverse Lunge – Bodyweight (increased reps)
  • Bent-over Row – 20 lb dumbbells
  • Goblet Squat – 35 lb dumbbells (increased weight)
  • Seated Leg Press – 130 – 140 lbs

Circuit 2 – (Repeat 3x)

  • Straight Leg Deadlift – 50 lb barbell (increased reps)
  • Bent Over Row – 50 lb barbell (increased reps)
  • Bulgarian Split Squat – Bodyweight
  • Upright Row – 30 lb barbell

Circuit 3 – Bodyweight (Complete 2x)

  • Push-ups – Incline
  • Plank

Week 13 – Rest & Recover

Week 14

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

  • Reverse Lunge – 20lbs front loaded barbell
  • Standing Single-Arm Overhead Press – 15 lb dumbbell 
  • Wide-Stance Squats – 45 lb dumbbell 
  • Standing Cable Rows – 65 lbs (alternating underhand and overhand grip)
  • Alternating Hammer Curls – 15 lb dumbbells 
  • Seated Leg Press – 130 – 140 lbs

I only managed to get one lifting session in this week, which is unfortunate, but ok. I spent the last part of this week preparing for a large and fun Mother’s Day lunch on Saturday.

Week 15

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

Front Squat (1 Set of 20) – 20 lb barbell

Circuit 1 – (4 Sets of 8-12 Reps)

Circuit 2 – (4 Sets of 8-12 Reps)

  • Seated Row – 50 lbs 
  • Push-ups – Bodyweight 
  • Plank

Goblet Squat (1 Set of 25) – 25 lb dumbbell

Thursday – Full Body Circuit Training

Circuit 1 – (Repeat 3x) – (You need a flat bench for this circuit)

  • Seated Overhead Press – 20 lb dumbbell
  • Step-ups – bodyweight
  • Chest Press – 20 lbs dumbbells 
  • Reverse Lunge – bodyweight
  • Bent-over Row – 40 lb barbell
  • Goblet Squat – 30 lb dumbbells 

Circuit 2 – (Repeat 3x)

  • Straight Leg Deadlift – 40 lb barbell 
  • Upright Row – 30 lb barbell
  • Bulgarian Split Squat – Bodyweight
  • Biceps Curl – 30 lb barbell

Saturday – Full Body Circuit Training

  • Reverse Lunge – 30 lb front loaded barbell
  • Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
  • Smith Machine Back Squat – 25 lb bar + 2x 25 lb plates
  • Smith Machine Pull-up or Inverted Row – Bodyweight
  • Wide-Stance Squat – 45 lb dumbbell
  • 15 min treadmill walk

Learn How-To Iron

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.

Tips for Enjoying the Holidays

07 Tuesday Nov 2017

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As I’m writing this post, today is November 1st. Wow how this year has flown by! It is that time of year again; we are quickly approaching the holidays. There are mixed feelings about the holidays out there….some love them, some feel overwhelmed and stressed out by them, some flat out dislike them. I personally have a blend of the three feelings about them at various times. But mostly I tend to really enjoy them. I’m going to give you my tips for enjoying the holidays.

The first two tips are pretty equal in importance for enjoying the holidays.

No. 1 – Let go of expectations

No. 2 – Let go of guilt

Let me break it down for ya…..

Expectations 

Expectations will make or break you (not just in this scenario). Let go of preconceived, probably unrealistic, expectations you have of other people. Not putting your expectations of people and situations on to other people will allow the situation to unfold naturally and allow people to be themselves (despite whether you like them as themselves or not, they still are who they are). Set your mind to the fact that people are going to be who they are and know going into it that is what is going to happen and you are going to roll with it and laugh about it. You cannot control people and things outside of you. The only thing you are in control of is you, how you react to situations and people, your attitude, and your perspective. This advice is coming from a recovering control freak, so I know it is possible. If you do not think you are capable of doing this, I’d suggest avoiding the people you find difficult to be around.

No guilt!

Here’s the thing….you cannot be everything all the time to everyone. Anyone who expects that of you is unrealistic and unreasonable. You have the right to say “no”. Particularly during the holidays folks find it difficult to say no. My suggestion is to get really comfortable with say no to people, requests, and activities. You do not have to do them all and you do not have to feel guilty about it. It’s your time and you should spend it however it serves your mental health best.

Now….saying that….this is not a license to be a selfish butt-head. Let’s not do that. But it is a license to protect your time, energy, and sanity against completely unpleasant situations and people. Spend your time with the family and friends you want to spend time with.

Those are the two biggest things that will make the biggest difference for enjoying the holidays.

No. 3 – Plan, Plan, Plan / Be Prepared, Be Prepared, Be Prepared

A well-laid plan and ample preparation will alleviate stress. Even if everything doesn’t go perfectly according to plan….you are prepared!

Now….this one can be difficult for the Type B personality. BUT for us Type As over-planning can create as much stress as not planning at all! Catch-22, I know. Here is what I suggest….

  • Write your obligations on a calendar (paper or electronic) so you can see what you have already committed to. I prefer electronic because I can set reminders and share it with people.
  • As new invitations arise look at the calendar and determine if you have the time and energy to add it; if you do….then do….if you need to switch out one commitment for another…do that. If you need or want to say “No” do that.
  • Figure out what each commitment on the calendar will require of you (travel time and distance, do you need to make or take food with you, etc.) and plan ahead.
    • Buying something to take with you, takes less time than making something yourself. That is what restaurants were designed for!
    • Buy gifts and anything else you can online and have it delivered to your house to save you time and energy.

I highly suggest NOT over booking.

Allow yourself and family time to rest and recover. Rule of thumb, only say yes to one event per weekend. If that isn’t possible for you, then only say yes to one event per day per weekend. If you work full-time (home or office), I usually try and stick to the only one event during the week rule, if any at all.

Selfcare

Take Care of Yourself

I think that people, mostly parents, primarily women fall into doing for others before or instead of taking care of their needs. Stop that! Don’t spread yourself too thin. Taking care of yourself and your mental and physical health is so important. Not only for you, but for those around you. Saying “no” is a good step in this direction.

Take time to have a quite shower or bath. Take time to sit down….rest….watch a show, read a book, listen to music on the patio, or take a nap. If you need to be outside the house to take care of yourself, leave! Turn off your phone….go get a beverage and walk around Hobby Lobby or Target, go walk at a park and listen to a good podcast, read a book in a coffee shop or in a park, get a mani/pedi, go see a movie by yourself or with a girlfriend. Slow down and take some time give to yourself. Check out my self-care post here: What is Self-Care to you?

I think it is more than this….it is also keeping with your movement routine (walks, gym time, workouts) and eating healthy nutritious foods. You don’t have to be perfect! Below are some of my other posts you may find helpful.

Keep yourself physically well during this time. Prioritize sleep.

Here are some of my favorite products that I use daily to keep my immune system healthy and some that I use only if or when I’m feeling like I’m getting sick.

I hope and pray that you stay healthy, happy, and well during a time of year that a lot of folks breakdown emotionally and physically. I hope you find my tips helpful for you to enjoy your holiday season more.

Bring on the holidays!

Next up…..Thanksgiving!

 

The Trifecta

10 Wednesday May 2017

Posted by in Books, Fitness, Lifestyle

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They keys to good health, longevity, and being fit is not dependent on one thing. To achieve optimal health, live a long time, and being fit is dependent on three things.

  1. Lifestyle
  2. Nutrition
  3. Movement & Exercise

None of these three factors on their own will result in a long and healthy life.

LifeStyle

This day in age, I think lifestyle factors are the most difficult to be consistent at. The truth is….if you do not achieve this one, the other two will not yield the desired effect.  The lifestyle factors to get in check are: sleep quality and quantity, stress management, socializing with friends and loved-ones, and getting in touch with nature.

Not so long ago our lives looked very different day-to-day than they do now; the majority of the lifestyle factors were built into how our days and lives flowed. Now…we have to work at these things; put forth effort towards making sure we are sleeping well, being aware of our stressors and mitigating them (reframing our perspectives), making and scheduling time with our family and friends frequently, and getting outside in the sun, trees, and animals.

As humans these things are desires built into our DNA. We need them to be healthy and content.

Below are ideas and suggestions to guide you towards incorporating or improving in each area.

Sleep: cool dark room, little or no clothing, white noise, transdermal magnesium oi, use blue blocking glasses, and use flux and the night-shift mode on electronic devices, diffuse and topically apply cedarwood, lavender, and peace & calming essential oils, sublingual CBD oil, have dinner 2 to 3 hours before bed, read a book before bed, use a night-mask, use ear plugs

Stress: be self-aware, step-away, reframe perspective, take a walk, take an Epsom salt bath, take long deep breaths, get a massage, get a mani/pedi (yes, even you men), play with a pet (doesn’t have to be yours), read, use Stress Away essential oil, meditate (use an AP for guided meditations)

Social Time: schedule weekly and monthly meals or activities with friends and family, put your phone down and connect with the people near you, start a weekly or monthly card or domino game, find a new restaurant or activity to do together, start a weekly food-prep day with friends

Nature: take a walk every day outside or every morning and evening when the sun comes up and the sun goes down (this will help with circadian rhythm) walk the dog instead of just letting them outside…you go too, go fishing, go kayaking, sit or stand in the yard barefoot (grounding) and listen to the birds, go feed the ducks (bird seed not bread)….go outside

Nutrition

You get out what you put in. Drink clean water. Think nutrient dense. Vitamins and minerals.  Real whole foods. Organic every time possible.  Grass-fed grass-finished beef and bison, pastured chicken, eggs, pork, and lamb. Wild-caught cold-water fish.

If you can answer yes to these questions, then it is real whole food.

  • Did your food grow out of the ground, fall from a tree, or have a mother?
  • Will it spoil?

There are times when we will eat foods out of a box or a bag; this day in age it is inevitable.

  • Can you pronounce all the ingredient’s names? (if not, find a better quality product with the least ingredients possible)

My thought process on nutrient dense foods are real whole foods (as defined above) that have high nutrient content in a fairly small amount of calories. The goal is to eat as many foods as possible that have lots of nutrients in them throughout every day.

Book Recommendations

Movement & Exercise

You get out what you put in. Walk, walk , walk, walk, walk…..walk as much as you possibly can every day. We were designed to walk. People used to walk, walk, walk, walk….they had to….to get food, to work, to get from point A to point B, and to see other people.

Most of our lives today do not require us to walk, it requires us to sit. I work at a sitting job. I do my best to get-up once every hour or so and at least walk to the bathroom (if I’m drinking the amount of water I should be, I usually have to “go” anyway) do some hip opening stretches in my cube and move on. I take at least a 30 minute walk at lunch every day.

It is important to get in movement every day all day….walking, light stretching, air squats in the bathroom stall or cube, desk or counter push-ups, taking the stairs, park far instead of close, use a pull-up bar in door way every time you see it….whatever you can get in….get it in. I think that movement throughout the day is more important than “exercising” once a day or a few times a week.

Sprint for 10 – 15 minutes once or twice a week.

Lift Weights 1 – 4 times per week for 20+ minutes.  

Side Note: Please be aware – most men lift heavier than they should to keep good and proper form. And most women lift way too light to see the results they really want.

Reminders: Warm-up the muscles you are going to be using for 10-15 minutes prior to lifting. Cool-down by doing mobility work and stretching after your workout.

Book Recommendations

Also, check out the following peeps:

Having the trifecta in-check will result in a long, healthy, and more capable life.

If you need help, guidance, have questions – please feel free to reach out to me by either leaving a comment under this post, hitting me up on Facebook or emailing me directly at bycandace@yahoo.com.

I highly encourage you to Sign-up for Thrive Market. 

Thrive Market allows you to shop for all the healthy food items you know and love at discount prices, because they cut out the middle man, and it gets delivered to your door so it also saves you time. Not only do you save money, but for every paid membership Thrive Gives a membership to a family in need.

Aside from saving money, your groceries will be delivered to your door and you don’t have to go to stores thus also saving time and energy….and who can’t use more of those!?!

Are you applying a band-aid to a mortal wound?

14 Friday Oct 2016

Posted by in Lifestyle

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For many years, I would experience a symptom and find a supplement or medication for it. Don’t get me wrong, supplements and medications have their place and are very important.

But, you don’t want to put band-aids on mortal wounds….you’ll die. The band-aids helped me get by, but didn’t stop the bleeding.

You have to fix the big stuff before the little stuff will really have an impact. I mean who cares if there is dirt in the wound if there is a big piece of metal sticking out of it?!? You have to remove the metal projectile and then clean the dirt out….

The BIG stuff….

1. Food and Beverage Quality

You’re going to get out of your body what you put into your body. I type and say the word “quality” everyday to someone; it matters! What you put into your body is either taking you one-step closer to health or one step closer to disease.

If you would like more information about this subject please read Eat the Yolks (Audible version is $1.99). I have a post called Quality Food Sources you can check out for some quality resources.

2. Sleep Quality (and Quantity)

Your body heals when it sleeps, it cleans when it sleeps, and it rebuilds when it sleeps. If you have poor quality sleep, the wheels will fall off the wagon. Your body cannot heal and restore health unless you are getting enough good quality sleep.

A few tips for better sleep: 1) Reduce or Remove Screen Time after sundown (use flux or Apple’s “night shift” function on phones/tablets, and blue-blocking glasses), the blue light prevents melatonin production; 2) Reduce your home temperature around 70 degrees, 3) White Noise, I use fans and earplugs, but you can also use APs like SleepStream; 4) Super Dark Room, mostly the artificial light is the issue….light from devises, smoke detectors, yard lights etc., if you cannot block all the light out, use a sleep-mask, 5) If you can take an evening walk around sundown that is a great way to wind down for the night; 6) Supplements or Herbal Assistance – Doc Parsley’s Sleep Remedy (Discount Code: candace to save 10%), Epsom salt bath, EASE Magnesium on the bottom of feet, and to help your body produce its own melatonin use Cedarwood Essential Oil

3. Stress Management 

This subject is very touchy for me. I’ve shared some on stress here.

Stress itself is not a disease, but it will kill you!  I think that “mind-set” falls under this category.

There is physical stress like an internal infection or exercise and there is mental stress which is everything else…..mental stress is about your perception. The trick is learning to change your mind-set about how you perceive the things that typically stress you out.

When I get stressed out, taking a walk really helps me (inside, outside). Taking at least one walk a day helps me to prevent getting stressed as well. Using the Calm AP is helpful which has guided meditations, relaxing sounds, and more. Self-care is fantastic at preventing stress and helping reduce existing stress (schedule a massage, a mani/pedi, get out in nature (go fishing), play with pets, take a nice long bath, read, take a nap, spend time with light-hearted friends, whatever will help you relax and decompress.) I also love Stress Away Essential Oil; it smells sooooo good.

4. Smart Exercise / Movement

When it comes to exercise there are so many people who take it to such extremes and I’m not sure they even realize it.

Be specific in the goals you want to achieve; you won’t know how to get there if you don’t know where you are going. Measure your movement; use a tracker, count your steps and your stairs each day. Keep yourself to a pre-set measurable amount of time for exercise each week. Stay within the parameters you set so you don’t overdo it. Be realistic in the amount of exercise is really needed to effectively achieve your goals. Don’t do anything over what is necessary. Allow time for warm-ups, cool-downs, rest, and recovery.

Choose challenging and relevant movement and exercise to achieve your goals. For example, if you want to be able to do pull-ups do exercises to strengthen the muscles needed to achieve a pull-up.

Find the balance between achieving your fitness and health goals and all the fun stuff in life, like sleeping, eating, and hanging out with friends and family.

Recommended Exercise

Walk every day as much as possible

  • 1 – 3 sessions of around 30 minutes of challenging weight lifting per week
  • 1 – 2 sessions of 5 – 10 minutes of sprints each week
  • At least 1 – 2 sessions of 10 – 20 minutes of mobility work and stretching (Look into Becoming a Supple Leopard.)

All of the above is less than 3 hours a week of exercise time that will help keep your body healthy and mobile.

Start your health journey with what you can control – you can control these 4 things.

Once the big metal projectile is out of the wound you can clean the dirt out and really start healing.