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January 6, 2021
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Imagine you have a magic window…

… and when you look into it, you can see yourself on the other side on Dec. 31, 2021.

Who is looking back at you through the window?

Well, that’s up to YOU to decide.

What do you want to accomplish?

How do you want to FEEL?

Who do you want to BECOME!?

BEGINNING WITH THE END IN MIND is a powerful way to determine your path for your future “you.”

To become that person you want to be 12 months from now …

what needs to happen between now and December 31st to get there?

Rather than piecing together a bunch of tasks or habits … hoping they stick … and crossing your fingers that they’ll give you the results you want …

What if you REVERSE ENGINEERED your goal?

Look at where you WANT to be and determine exactly what it will take to get there.

It was incredible reading your 2021 goals that everyone sent in from my last email!

There is real POWER in clarity. When you have it, everything starts to fall into place.

Here’s an example of how to reverse engineer your goal: Picture yourself energetic, confident, strong, and looking amazing in your favorite jeans…  Truly loving the body you are in!

Think: What has to change in your life to bring that vision to life?

What one or two things would have the biggest impact on your success? Those are the things to focus on FIRST.

Take some time and define your vision for YOUR future … and all of the opportunity and possibility it holds for you.

It really is all up to you:

#1: Do you want another year to go by feeling stuck and stagnant, and end up setting the exact same goals again next January?

#2. Or do you want to make 2021 YOUR YEAR and take control of your life and goals and decide that NOW is the time to make it happen?

If you chose #2, congratulations! I’m excited for you. Because DECIDING is the first step … and it’s a big one.

Then, it’s time to put those 1-2 new “things” that’ll impact your success the most into ACTION!

Like Dr. Seuss said, “Only you can control your future.”

5-4-3-2-1 it! If you are ready to take control over 2021 and finally put YOUR needs and desires first without the feeling of guilt – let’s do this together!

I’m offering a FREE Goal Setting Workshop – Keep watch for all the details!


January 4, 2021
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New Years’ is a special time of year. But THIS New Year it really does take on a new meaning after the year we had in 2020. 

Personally, I couldn’t be more excited about it – and I hope you feel the same way!

It’s the perfect time to take advantage of all that “fresh start” energy and channel it into making your goals a reality.

This leads me to ask you:

What is YOUR #1 GOAL for 2021?

A year from now, what do you want to look back on and be proud of?

How do you want to FEEL in January 2022 … what will be different then, compared to right now?

What gets you EXCITED?

You know that old saying …

“If you dream it, you can do it.”  – Walt Disney

That little “what if” in the back of your mind is your inner YOU wanting to shine! You just have to decide … and then take action!

I know that many of us felt like we’ve spent the past year on the sidelines. 

It’s time to suit up and make things happen. Are you with me?!

So what is it!? Just ONE. 

What is your #1 GOAL for 2021?! 


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