Candace Burkart

November 12, 2020
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With the end of the year rush ahead of us, I want to focus on quick & easy meal tips this month! I’ve got a great timesaver for you today that will help with dinner in a BIG way.

Have you ever made a soup starter kit? 

These handy food-prep bags make getting dinner ready SO fast because you do all the prep work ahead of time.

When it’s time to cook, you simply pull your bag out of the freezer, pop the ingredients into a soup pot or slow cooker, add the other ingredients (liquid, protein, seasoning) and you’re on your way to a healthy and delicious meal.

How to make a soup starter kit:

Materials: Quart-sized freezer bags, label, permanent marker

Ingredients – you’ll want 1 pound (500 g) of veggies for each soup kit

For the soup base: Carrots, onion, celery. Optional “extra” veggies:  Bell peppers, summer squash, zucchini, sweet potato, corn.

To make your kit, chop the veggies. For best results, blanch them by dropping them into boiling water for 4-5 minutes and then placing them in ice water so they can quickly cool. Dry thoroughly, then place in the freezer bag, removing all the air before sealing.

Label your bag with contents and date.

When it’s time to cook, simply put them in the slow cooker with:

  • 1 lb (500 g)  – turkey, beef, chicken
  • (Plant-based option: Add canned beans and rice/quinoa about 2-3 hours before it’s time to eat)
  • Large can of chopped tomatoes
  • 1 quart (950 ml) broth
  • 1-2 tsp of your fave spices & seasonings – thyme, marjoram, a bay leaf, etc.


And let simmer on low for 4-6 hours.

Over time you’ll come up with your favorite variations. You really can’t go wrong!

If you are looking for more ways to create a healthier lifestyle, Click here to PM me and we can set up a time to chat to find the right steps for YOU!

Remember you are a Rock STAR!


November 9, 2020
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I’ve got a serious question for you today … 

… there have been literally thousands of memes on social media this year, joking about how crazy 2020 has been and guessing what terrible thing is going to happen next.

You’ve probably seen them. What I want know to is:

How do YOU want to finish out this year?

Do you want to be passive, braced for the next thing that might happen? 

Or do you want to take back as much control as you can, and make progress toward whatever you want in your life?

It’s up to you!

As you might guess, I’m definitely NOT going to write off 2020 just yet!

We have TWO MONTHS left of the year. What do you want to accomplish? 

What do you want to look back on when we wrap up 2020 and feel proud of?

YOU STILL HAVE TIME. 

You can accomplish incredible things between now and the end of the year.  

Just think about the possibilities! 

Being able to take time for myself without feeling guilty … develop an exercise routine and stick to it … cleaning up your diet so you get your energy back (finally!) after quarantine … have more patience with my kids and spouse … and on and on! 

You just need to make a decision on how you want to finish the year. 

And just remember that every single decision you make is shaping your future. 

“Imperfect action is better than perfect inaction.” – Harry S. Truman

Are you with me on finishing out this year strong and with NO excuses!? 

Let’s Finish Strong, 

Remember you are a Rock STAR!


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