2020 October

Bring to the table win-win survival strategies to ensure proactive domination. At the end of the day, going forward, a new normal that has evolved from generation.
October 26, 2020
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😔 I wanted to share something VERY personal about myself…  😔


It’s my story, well part of my story, and why I’m so passionate about helping women get out of burn out so they can start taking care of themselves rather than putting themselves LAST on the priority list each and every day!


A couple of weeks ago in my Facebook group that helps busy women get out of burn out, I posted a quote that said “If you don’t take a day to relax, your body will pick the day for you!”  I also mentioned in this post that it wasn’t going to be the way you envisioned it either!
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This brings me back to January 2013 when me, my husband Ryan, and son James were coming home from Cancun and as I was sitting on the plane I turned to say something to Ryan, and all of a sudden I had the WORST pain in my lower back, like paralyzing pain.  I tried to move and it just got worse, so I popped some pills and prayed for the pain to go away.  

Long story short the pain didn’t go away because I had severely herniated 3 discs in my lower back and 2 in my neck. I just got worse and worse to the point where I was off work, on the emergency back surgery list, and being told I would NEVER be able to run again, workout, bend over at the waist, in fact, I was being shown how to shave my legs in the shower so I wouldn’t bend at the waist.  PS it involved a FUCKING shower chair!

I kept thinking to myself WTF, seriously how could this be happening…   I’m a runner, I work out, we go to the chiro, for god sakes we eat healthy…  

All of these statements were true to a point…  The fact was I didn’t run like I used to when I was 20, maybe once or twice a month on my treadmill, and I didn’t work out as much as I was telling myself I was.  Yes, I was moving my body because my job at the time involved a TON of walking but the only time I would workout would be when I would look in the mirror or look at my naked body and be disgusted with what I saw. So I would VOW to myself that I would change my ways and start working out again but that would last only a couple of days.  And yes as a family in my mind we did eat healthy, like take out was subway because Hey it’s better than McDonald’s…  

There I was 38 years old and I felt my world was coming to an END!

For the next 6 months, I followed what my doctor ordered and I went to physio and chiro 3-5x a week, continued going to the doctor every week, and kept taking the pain killers despite being in a drug-induced haze all the time.  

Truthfully looking back at the time and money that was spent during that time makes me cringe.  But at the time I didn’t think I had any other option.  

I fell into a mild state of depression and felt frustrated and guilty all the time because my husband and son weren’t getting the best of me.  How could they, I was either at appointments or I was lying on the couch or in bed.  Seriously the look of disappointment in my son’s eye’s every time I had to say No I’m sorry bud I can’t make it to your school activities or soccer games broke my heart! 

I realized that shit needed to change, I knew there had to be a better way but I had no idea where to start.

I started becoming obsessed with finding a way to make the pain go away and get back to normal.  

But the problem was I wasn’t listening to my body, it was telling me in very subtle ways that I needed to start taking care of myself not just once in a while but each and every day.  I didn’t need to go back to normal I needed to create a new normal.  One that allowed me to shave my legs without a shower chair, be able to bend at the waist, and be able to move my body without limitation!

I started slowly by going for a walk every morning when I woke up.  I eventually built up and started doing a 30-minute workout before I went to work, and with that, I started understanding the concepts of eating healthy and feeding my body with nutrient-dense foods.

I started to notice not just the physical benefits of a stronger body, no aches, and pains but the emotional benefit that it was having on me with my family, friends, and co-workers.    

So I decided to become a fitness instructor and now I consider myself so fortunate to be able to do what I do and to help other amazing women make the same changes in their lives to start creating their new normal.

Now I still have severely herniated discs in my lower back and neck, those have not gone away.  But the difference is I now listen and honor what my body is saying.  

We only have one body for our whole life…
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it’s not like a car, there are no trade-ins, and you can’t buy a new one no matter how much money you have.
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So tell me ladies does any of this sound familiar?????  


October 22, 2020
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Today I have a spicy recipe for you that’s delicious as a topper for grilled chicken, fish, burgers … and it’s also great stirred into veggies, beans, and pasta!

It’s proof that you can enjoy gourmet-style meals while eating a “clean” and healthy diet.

The bonus of eating healthy whole foods is that you feel great AFTER your meals, too – instead of weighed down and blah.

This recipe literally comes together in just a couple of minutes.

The pepitas (pumpkin seeds) add a surprising richness to this pesto. I prefer full-fat Greek yogurt in this, but you can use low-fat if that’s what you have on-hand.

You can easily adjust the heat level, too. A splash or two of sriracha will kick it up a notch, as well as including the jalapeno seeds. 

Spicy Pumpkin Seed Pesto
Serving size: 1 tablespoon

  • ⅓ cup (40 g) hulled pumpkin seeds (pepitas)
  • 1-2 garlic cloves
  • 2 jalapeno peppers, quartered with seeds removed
  • 1 cup (50 g) fresh cilantro
  • ¼ cup (56 g) plain Greek yogurt
  • 1 tsp lime juice
  • Hot sauce to taste
  • Salt and pepper, to taste


Toast the pumpkin seeds in a skillet over medium heat for 2-3 minutes, stirring frequently so they don’t burn. 

Add them to a food processor along with the other ingredients and blend. Taste and adjust the seasonings.

This keeps in the fridge for 2-3 days in an airtight container. 


October 19, 2020
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Have you ever noticed how invigorated you feel after you go for a walk … do some yoga …  or even get up off the couch to tackle some chores?

There are so many reasons for this “feel good” effect that extends far beyond the mood-boosting hormones that get released when you get some exercise. 

Moving your body helps you to digest food better (and use up that fuel, too, including keeping your blood sugar in better balance). 

It revs up your immune system, fights stress, helps you sleep better, and builds and maintains stronger bones and muscles!

And of course, it helps you maintain your weight, build confidence, and boost energy. 

And even though exercise can do all of this for us …

FACT: Only 1 in 3 people get the amount of recommended exercise each week! And less than 5% get 30 minutes of activity a day.

But where do you start? 

What’s the #1 BEST workout that you can do to reach your goals?

With all of the new & shiny fitness options out there – and so many different opinions about what’s best – and so many amazing claims … 

Info overload like this can actually stop you from ever getting started in the first place. 

No worries! I’ve got your answer! 

The best workout routine for you is …. cue drumroll …

The workouts you actually will DO and enjoy!

So often we worry about finding the “perfect” plan or spend hours researching what to do. 

Or, we decide we will start “next Monday” … (seriously, do you know how many times I’ve heard this?!)

or wait until that pair of workout shoes we ordered finally arrives. 

The REAL TRUTH is that feeling better is literally 15 minutes away – I’m talking about 15 minutes from right now.

All it takes is a brisk walk around the neighborhood – or picking up that pair of dumbbells in the closet and cranking out a few exercises.

It doesn’t haven’t be complicated. You just need to make a decision and take that FIRST step. 

You are worth it. 

You’ve got ONE life. Let’s make the most of it. 

You deserve to see what you’re capable of. 

If you need someone in your corner to help you create a plan and support you along the way, I can help. This is my mission in my life and business.

Reply “I’m Ready” and we’ll take this journey together!

Make it an amazing day!

Remember you are a Rock STAR!

Candace

October 12, 2020
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I absolutely LOVE reading inspirational transformation stories.

When people set their minds to a goal, and then create real change in their life – it’s something to CELEBRATE! 

This one is someone you already know …. because she is a famous actress who has starred in the top movie franchise of the decade.

I’m talking about the Black Widow, Scarlett Johansson! 

I love her fitness approach because it’s focused on function and performance – i.e., looking like a superhero who can lift 500 pounds – instead of simply weight loss to fit into her costume.

The gift of fitness has been one of the best parts about working for Marvel,” she said in an interview. “I am stronger and more capable now than I was 10 years ago, which is so awesome to be able to say.”

As a busy mom who said she had never stepped into a gym before her Black Widow role, she managed to get into superhero shape by working out 4 to 5 days a week, in sessions that lasted between 45 and 60 minutes.

Her Black Widow workouts were athletic, focusing on plyometrics (jump training) and lifting weights. She worked up to being able to deadlift 245 pounds – and do push-ups with a 45-pound plate on her back!

Pretty amazing, right?

Obviously diet plays a role, too! She has been pretty vocal about not wanting to be “too skinny.” 

According to her trainer, she follows a healthy macronutrient-based nutrition plan, ditching processed foods in favor of “real” foods like veggies, healthy fats, whole grains, chicken, and fish. 

Her diet contains a specific amount of proteins, carbs, and fats each day to help her reach her goals.

It just goes to show you that with consistency, you can get strong and fit without spending hours in the studio, or doing boring same-old, same-old workouts. 

What are YOUR health goals? 

Are you ready to finally kick overwhelm and stress out the door so you can FINALLY take that time for YOURSELF?

I’m always here to support you so please reach out whether you’re needing guidance on setting some health and fitness goals.  Or if you’re looking for more accountability in accomplishing your goals reach out and send me a FB message or email me at candace@myiridence.ca

Remember you are a Rock STAR!

Candace

October 12, 2020
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Controversy alert today!

If this year has taught us anything, it has been how important it is to be PROACTIVE and take charge of your personal HEALTH and HAPPINESS as much as possible.

We have heard a lot about preventing the spread of illnesses this year…

but one thing that we haven’t heard much about is strengthening your body’s natural defenses against illness. I’ve got some science-backed info that you can take action on, starting today!

You already know that a healthy, balanced diet of whole foods (vs. processed) that are low in sugar is good for you.

And that keeping your routine steady – with enough sleep (7-8 hours a night) and not too much stress – is also good for your immune system.

Moving your body also plays a major role – and researchers are still figuring out all the reasons how and why it matters so much!

Here are just a few

→ It can keep your body’s lymphatic system moving. This system is a huge part of your immune system, keeping all your disease-fighting white blood cells and antibodies flowing through your body, and helping to get rid of waste.

→ Being physically active can flush invading bacteria out of your respiratory system, cutting your risk of getting sick.

→ The slight increase in body temp caused by vigorous exercise might stop bacteria from growing, helping your body fight infection.

Also, exercise can reduce stress and help you sleep better!

That’s great, but you might be wondering how to put it into action?

Last year the Journal of Sport and Health Science published a roundup of studies into the link between exercise and the immune system.

* Acute exercise (defined as moderate-to-vigorous intensity that lasts less than an hour) is an important immune system booster, especially if you work out on a near-daily basis. This is like a brisk walk, jog, riding a bike, workout class, or quick weights session.

* Too much exercise (like an athlete prepping for a major event) OR if you work out hard while under a lot of other stress (not eating enough, traveling, too little sleep, etc.) can actually harm your immune system because it can overstress your system.

The takeaway: Definitely exercise most days of the week, but don’t do it too long or too intensely too often.

If you are looking for help in creating your own fitness plan / healthy habits, I’d love to help!

Or if you’re looking for more accountability in accomplishing your health and wellness goals reach out and send me a FB message or email me at candace@myiridence.ca.

Remember you are a ROCK Star!

Candace

Reference:

www.sciencedirect.com/science/article/pii/S2095254618301005#! https://my.clevelandclinic.org/health/articles/21199-lymphatic-system https://medlineplus.gov/ency/article/007165.htm