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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


October 8, 2020
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Have you heard of the 5-second rule?

(No, I am not talking about the 5-second rule for food dropped on the floor. 🙂

Call it whatever you want – your motivation, drive, or discipline – but this rule can be a total game-changer in that department. I’ve talked about this in the past, and come back to it time after time because it is SO IMPORTANT for your results.

Yes, it’s true: your success can come down to as little as 5 seconds, according to author Mel Robbins, who wrote an entire book about it!

Here’s how the rule works. The moment you get a “spark” to do something that will help you move closer towards your goals – you count 5, 4, 3, 2, 1 … and then you DO IT!

That brief countdown is the amount of time it can take for your brain to kill your best motivations. 

There’s a part of your brain that HATES change – it likes to stay in its little comfort zone (even if you no longer find that zone very comfy).

But if you are able to TAKE ACTION before it can stop you, you WIN! 

As an example: Let’s say you are about to sit on the couch to watch TV, and you have a goal of being more active. You suddenly think, “It’s nice out. I should go for a walk.”

If you say 5-4-3-2-1- and right away put on those sneakers to go for a walk, your brain won’t have time to respond with, “Nah, I’m feeling tired – I think I’ll just veg out here instead.”

Makes sense, right? 

It’s basically the same as Nike’s tagline: Just Do It. It gets you out of your head and spurs you into ACTION.

Which is perfect, because that’s where the change happens!

Try it for yourself. The best part is, over time it builds on itself as you start to see firsthand how well it works.

Up for giving it a try today? 

PS: If you’re ready to create a real change in your life, let’s set up a free discovery session and I can help you put a plan together … 

https://app.acuityscheduling.com/schedule.php?owner=17843263&appointmentType=14278169


October 5, 2020
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I’ve got a BIG question for you today. Before I ask it, I want you to fire up your imagination. 

One year from now, if you had an AMAZING year and were all-in on your goals, how do YOU want to feel when it comes to your health and wellness?

I’m talking about your WHOLE health, energy, strength, confidence … your quality of life. 

Hold that feeling in your head and really connect with it! 

Are you holding it in your mind right now?  

Can you picture how you look and feel? 

Well, that’s not the question. 🙂

Now … imagine you started working toward that goal exactly ONE YEAR AGO. And also that you followed through on your commitment to yourself to make it happen.

Here’s the big question:

How would you feel right now? What would be different?

The answers are probably both empowering and sobering. I mean, IF ONLY, right?

There’s your fuel to make your goals happen … starting RIGHT NOW! 

You can’t change the past, but you have the choice to create a different future. 

Do you want your NEXT 12 months to look different than the last 12? 

I know I certainly do. 

And before the naysayer voice in your head starts telling you why you can’t …

Know this: we ALL have a list of reasons why we “CAN’T” move forward toward our goals. Here are just a few I’ve heard over the years:

→ I don’t have time
→ I haven’t been able to stick with anything in the past
→ Nothing I’ve tried has actually worked for me 
→ I can’t commit to a routine
→ I don’t have the energy
→ I’ll get exhausted and too sore 
→ I’m worried about getting hurt
→ I’m not motivated enough right now

What if instead, you came up with JUST ONE REASON why you need to make it happen? 

Something that has real meaning and power for you!

Just one!

Do you have one? If not, spend a little time reflecting on your reason. 

Because you DESERVE IT. 

I KNOW you can reach your goals. You just have to believe it yourself. 


Life is too short and precious not to go for it. Do you agree!? 


August 24, 2020
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How many times have you stood in front of your bathroom mirror after coming out of the shower and started picking away at your body?

Pulling at your stomach area (you know what I mean – rolling it up like a cinnamon roll)

Flapping at the bat wings under your arms

Poking at your butt and thighs and watching them sway 

With each touch of your body you’re getting more and more disgusted and ashamed with the way you look.

How the HELL did this happen?!?!?

Here’s the thing… 

Wouldn’t it be GREAT if you could embrace the beauty that you are?

I’m here to prove you CAN… 

It’s about knowing your SELF WORTH

… which fuels SO MUCH about your life! It’s all about realizing how important and valuable you are. And also how WORTHY you are of being treated well and living a healthy and fit life.

SELF-WORTH lets you know that you are SO MUCH MORE than the state of your arms or midsection. AND … it can even help you recognize that you want something different for yourself.

Regardless of your shape or size I want you to be able to drop the towel and say DAMN GIRL you’re PERFECT!