Needles Are My Friends! Acupuncture & Muscle Recovery

True or False?    1. Needles are sharp and pointy objects.

True or False?    2. All needles hurt.

Now that I have your attention, let’s have a crash course on how acupuncture helps your muscles recover.

EXERCISE

Exercise–whether it be an outdoor jog, walk in the park, indoor cycling class, or an intense weight lifting session–puts stress on your muscles. They literally contract, get tight, and sometimes experience tiny micro tears. Remember the last time you had a good workout and felt sore the next day? That’s what I’m talking about! The fancy term for this is delayed onset muscle soreness (DOMS), more specifically, it’s lactic acid build up in your muscles. Muscle soreness is completely normal and healthy.

Before I move on and share some of the amazing benefits of acupuncture, I want to give you another example about when your muscles get stressed. It’s not what you may be thinking.

REPETITIVE MOVEMENTS

So, you know the cell phone you may be using right now? Or the computer you’re reading or typing on this very second? Or the car you drive every day? (This list could go on forever and ever…) Well, every single repetitive movement we integrate into our daily lives creates muscle imbalances. Think about it. Better yet, do it right now if it’s safe. Hold your phone and text someone. Now, type something on your computer keyboard. Now pretend you’re grabbing a steering wheel. Notice a common theme? Your arms are in front of you, your shoulders may be rounded forward, your back may be slouched, and your chin may be slightly down. These repetitive movements can cause your chest to get tight, neck tense up, and your lower back to ache. Pain, pain, and more pain…or discomfort and stress in your body. (sigh)

Now let’s talk about a few benefits of acupuncture as it relates to muscle recovery.

  1. Decreases lactic acid, heart rate max, and maximal oxygen intake (Lin, et. al., 2009)
  2. Decreases pain associated with arthritis and chronic pain; more effective used in with other pain management modalities (Chou, 2018 )
  3. Can decrease myofascial pain and muscle irritability (Wang, 2017)

    …and COMMUNITY ACUPUNCTURE!!!!

In less researchy language,

  1. Decreases muscle soreness and makes you more efficient using oxygen during exercise
  2. Helps you move better with a little less pain; more effective with things like stretching, foam rolling, chiropractic care, cupping, rest, etc…
  3. Ease DOMS and achy muscles

What else can acupuncture treat? A question with a shorter list of answers is what does it NOT treat. 😉 Check out this comprehensive list of what acupuncture CAN treat for you.

I regularly go to a community acupuncture clinic locally in Sacramento. It’s called the Sacramento Acupuncture Project. SAP is a part of a larger collective of acupuncture clinics called People’s Organization of Community Acupuncture. One of the best things POCA clinics offer is a SLIDING scale for its patients. Can we say, “cha-ching!”

Image from sacacupuncture.com

This makes a highly valuable service such as acupuncture way more affordable to most people. If you haven’t tried acupuncture before, I highly encourage you to give it a go. Get over your fears and walk through the door. Voice your initial concerns and questions to your acupuncturist. The staff will definitely take good care of you. Tell them Candice sent you. 😉

 

Focus | Affirm | Dream (21-Day Challenge)

FocusAffirmDream_FacebookGroupPage
Photo by Jaime Handley on Unsplash

Focus Join the FREE 21-Day “Energy of Attraction: Manifesting Your Best Life” Meditation Challenge hosted by Oprah & Deepak Chopra. Let go of constricting beliefs and harness your power to manifest your most meaningful life. Practice daily meditations and reflective journaling. 

Affirm – Read our daily affirmation and create your own! Assert your lived and desired truths. Purposefully attract the love, success, and happiness you deserve.

Dream – Respond to our daily reflective and visionary question. Read others’ responses on Facebook. Reflect, reply, affirm, daydream, and ask more questions. Dream big!


HOW DO I SIGN UP?

  1. Get a friend, colleague, or family member to join you. Remember, this is a virtual program. Anyone can participate from anywhere!
  2. Submit payment ($19.95)
    PAYPAL – www.paypal.me/CEbFitWell/19.95
    VENMO – venmo.com/CEbFitWell<<Please include name, email address, full Facebook name, and #FocusAffirmDream  with your payment info.>>
  3. Join our closed Facebook group
  4. Actively participate in our closed Facebook group each day to be eligible to enter drawing for a $20 Amazon Gift Card!
  5. Sign up by Sunday, July 22, 2018.

Be Still Join the FREE 21-Day “Shedding the Weight: Mind, Body, & Spirit” Meditation Challenge hosted by Oprah & Deepak Chopra. Identify what nourishes your entire being and lift the heaviness that has held you back. Practice daily meditations and reflective journalling. 

Be (Body) Conscious – How do you honor your body every day? Explore how nutrition, physical activity, rest, stress, hydration, work, family, environment, and community influence your body consciousness, and in turn, your decisions and behaviors.

Be Free – Respond to our daily reflective and liberating question. Read each other’s comments on Facebook. Reflect, respond, affirm, and ask more questions. Be free!


How do I Sign Up?

  1. Get a friend, colleague, or family member to join you. Remember, this is a virtual program. Anyone can participate from anywhere!
  2. Submit payment ($19.95)  –PAYPAL VENMO
    Please include name, email address, full Facebook name, and #BeStill with your payment info.
  3. Join our closed Facebook group
  4. Receive a free Daily Tracker. Check off what you complete each day. Share a photo of your completed tracker to be eligible to enter drawing for a $20 Amazon Gift Card!
  5. Sign up by Sunday, March 18, 2018.
photo credit: Aaron Burden

Invite friends and family!

-Coach Candice-

All program info and daily posts will be shared in our closed BeStillBeConsciousBeFree Facebook group.

#BeStillBeConsciousBeFree #Accountability #BodyConscious #Free #Motivation #Peace #Woosah #Healthy #Meditation #CEbFitWell #CEbFit #CEbFitness

Sitting Too Much Increases Fat Around Organs

Photo by Julian Howard 

Investigators say sitting too much can lead to increased fat surrounding organs, which can place individuals at a greater risk for chronic illness. Using MRI, researchers found that the more time participants spent sitting during the day, the more visceral and abdominal fat they possessed. The research team also notes that this relationship was strongest among those who failed to meet the public health recommendation of 150 minutes of moderate-intensity physical activity per week. This suggests that regular exercise may offer some protection against the negative effects associated with prolonged sedentary activity. (Obesity, January 2017)

An even better approach is integrating small physical activity breaks throughout your day.

One of my personal favorites is doing 10 reps of an exercise on the 10th minute of every hour. You can easily rack up 100 reps of squats in a single work day! Belly fat, be gone!

Try it!

Let me know how it goes!

Muscle Soreness? Boost BCAA’s (maybe…)

Ever complain about being too tired and sore during or in-between your workouts? 

Whether you are a group fitness junkie, weekend warrior, power lifter, regular gym-goer, cyclist or competitive athlete, branch chained amino acids (BCAAs) may need a boost in your life.

Before heading out to your local supplement store or tossing “BCAAs” into your Amazon cart, let’s review a few basic considerations BEFORE supplementing your diet with BCAAs.

First, and foremost, you may need good old fashioned REST. You may be overdoing it at the gym and to incorporate another rest and recovery day.

Second, ask yourself, are you hydrating yourself enough? Your urine should me light yellow. Is it? If not, drink up!

Third, have you been getting enough SLEEP? If not, your body may be lacking essential nighttime muscle recovery. Revisit your evening routine and dedicate more time to sleep.

Fourth, what are you putting into your body to FUEL it properly? Junk? Grease? Sugar? If so, you may need to revamp your nutrition game. You know–filling half your plate with non-starchy colorful veggies and/or fruits, a quarter of your plate with a lean protein, a quarter to whole grains, and a thumbsize portion of healthy fat. P.S. Make sure you eat enough throughout the day.

Okay. Okay. Got numbers 1 though 4 down pat? Still tired and sore? Then you might want to consider supplementing with BCAAs.

One of my favorite supplement brands is Nutrology. And as a recent self-proclaimed, almost vegan, I am excited to say Nutrology’s BCAAs are vegan!

Pssst…You can receive 20% off with CEBFIT2 discount code. Oh, and I highly recommend the coconut orange flavor.


“For anyone in the business of fitness with the goal of achieving a lean and muscular frame for the long haul, it is important to understand just how much branched-chain amino acids or BCAAs can do for the body. BCAAs are essential to muscle maintenance; however, the body is unable to naturally manufacture them.

BCAAs play a crucial role in muscle creation, repair, and maintenance which is why it is recommended for anyone engaging in any rigorous exercise. They trigger the synthesis of proteins while also preventing the breakdown of muscles for energy production. They are amino acids after all; and are called the building blocks of the body for good reason.

Studies have shown that supplementing BCAAs before or during exercise reduces the breakdown of protein for up to 5 days after training. 

The Truth About Sourcing of BCAAs

BCAAs can come from both plant-based and animal-based sources. For years, it was a well-kept industry secret that BCAAs were derived from animal sources such as swine, fur, hair, and feathers. These animal sources were treated with acids and cleaned with certain chemicals so that the amino acids could be extracted from these sources. Not very appetizing, socially conscious or sustainable, is it?

Plant based BCAA sources are derived from either soy or corn. But the challenge with plant-based BCAAs is that they can contain allergens, and many are sourced from GMO farms. Fortunately, there are solid sources of Non-GMO farms that are producing non-allergen plant-based BCAAs. Corn has become popular material in the fermentation process of BCAA’s because it is not considered an allergen like soy.

Nutrology uses trusted Non-GMO farms with a proven record of producing the highest quality plant-based BCAAs anywhere, non-allergen and with no artificial flavoring, coloring or sweeteners. 

(Source: Nutrology email correspondence,, 2/5/2018)

RECEIVE 20% OFF ALL NUTROLOGY PRODUCTS WITH CEBFIT2 DISCOUNT CODE.

3MChallenge – Meditate, Move, & Moments of Gratitude

Join me October 30 – November 20, 2017

Good news! You and a friend can participate from anywhere! I encourage you to sign up with a buddy and help keep each other accountable.

All participants will receive a free MMM Daily Tracker. Check off what you complete each day. Tell somebody. Share a photo of your completed tracker to be eligible to enter drawing for an Amazon Gift Card!

Why should you do the 3MChallenge?

The better question is why NOT do it?

It’s a great way to start the holiday season! Invite friends and family!
~Coach Candice

P.S. Here’s a link to the 21-Day Meditation Challenge.


All program info and daily posts will be shared in our closed 3MChallenge Facebook group.

$19.95

Submit Payment

www.paypal.me/CEbFitWell/19.95

www.venmo.com/CandiceBrooks32

Please include:
#3MCHALLENGE
FIRST & LAST NAME
EMAIL ADDRESS
with your payment. 


Photo credit: William Farlow

Summer BBQ’s and Staying on the Health Wagon 

(photo credit: bbq-aid.com)

Summer vacations, family bbq’s, and informal get-togethers with friends are abundant. Here are a few tips to stay on your health and fitness wagon amidst pulled pork, potato salad, apple pie, bloody mary’s and other summer treats.

Tip #1:

Get it in! Get your workout in on the day of or the day before and after your social gathering. Cardio and strength training are excellent ways to burn calories during and AFTER your workout. The more muscle you build, the more calories you burn when RESTING and eating a veggie burger in the sun.

Tip #2:

Mindfully eat. CHEW. SAVOR. ENJOY. Eat until you are satisfied and not to the point of feeling stuffed. Also, gravitate towards the veggies! Take it easy on the condiments.

Tip #3:

Be actively social. Who says you have to sit and be sedentary when hanging out with others? Bring a frisbee. Bring a ball. Stand and talk. Take a short walk around the outdoor venue. Volunteer to watch/play with children, if present.

Tip #4:

Bring something you know you will eat. We’re often asked to bring a dish to the event. Why not bring something you know you want to eat? This guarantees something healthy-ish at the event. (smile)

Tip #5:

Remember, oftentimes the food present at these get-togethers are usually exceptions to your daily nutrition norm. If you are a social butterfly and go to all kinds of bbqs, happy hours, and such, you might want to consider eating a healthy meal beforehand or packing one on-the-go for your event.

Unleashing Online Training Services Next Week!

Host a “Roll & Sip” House Party!

A slight spin off those paint and sip events…

Instead of painting we’ll be FOAM ROLLING!
And we’ll be sippin’ on PROTEIN SHAKES!

Learn about the benefits of foam rolling and its positive impact on muscle soreness, recovery, performance, injury prevention, and range of motion. This workshop is highly interactive and incorporates self-myofascial release techniques that target sore, overworked, and tight muscles. Ideal for anyone looking to take their warm-up, recovery, and flexibility to the next level! Bring a foam roller, exercise mat (optional), towel, water bottle, and your favorite shake cup!


Invite friends and family, bring a foam roller (we have a few loaners),
try some protein shakes, and get your roll on!

All in the privacy of your home! 

$49 per person

Available:
Arden | Elk Grove | Natomas | Sacramento | West Sacramento  | Surrounding areas


The Fine and Amazingly Awesome Print:
(a) Price includes a list of recommended foam rolling exercises, a list of (low carb, low sugar) easy-to-make protein shake recipes, 20% discount off all Nutrology supplement products, a bonus secret giveaway, and eligibility to win raffle prize (FREE 2lb Grass Fed Whey Protein).
(b) Groups must be a minimum of 4 people and a maximum of 10.
(c) If you host the event  in your home and confirm 6 or more people to attend (including yourself), your $49 fee will be waived.

(d) Yes, it’s FREE for YOU if you host 6 or more people!


Contact us today to schedule your Roll & Sip House Party!
info@CEbFitWell.com

P.S. Yes! We can also host a Roll & Sip for larger groups in public settings!

Early Bird Gets The Workout!

Of course it’s hard to get up early when you go to bed late. Early morning workouts are sooooo much better when you set yourself up for success. 

3 Ways to Set Yourself Up for Success

  1. Eat a balanced meal the night before.
  2. Oh, and better yet, try setting out your gym clothes the night before.
  3. Begin your calm and peaceful evening routine earlier in the evening so you’re ready to go to bed at a decent hour.
  4. Bonus! Figure out what you’re going to eat for your early morning pre-workout snack the night before. (Try some of these overnight oats recipes.)

Click for more pre and post workout snack ideas!


Life can be full of excuses…

Something came up. I’m tired. I’m hungry. Traffic is bad. 

Good news! It doesn’t have to be! Many of us are busy with schedules that get more and more unpredictable as the day unfolds.

The number one excuse for lack of exercise and physical activity is time.

 

The trick is blocking time off for yourself every single day. Whether it’s 5 minutes or 50 minutes, make sure to protect this time with all your might. Purposefully identify it and protect it. 

Not it’s time to ask you a very important question. Why NOT try early morning workouts? Please don’t say, “I’m not a morning person.” Wait. Have you tried working out in the morning at least 3 times?

Yes? How did it go?

No? When will you do it?


Did you know?  

“According to a study recently published in the journal Obesity and highlighted by the New York Times, they may also be better at choosing healthy food over junk.” (source: www.nymag.com, 2017)

And on top of that…

A research team of a California-based biotechnology company 23andMe, attempted to uncover the genetic predisposition of morning and night people.  (N=89,283)

“The researchers found that after taking into account the effect of age and sex, morning people were likely to have lower – and thus generally more healthy – BMI, or body-mass index, a measure of the ratio between height and weight.” (source: www.theguardian.com, 2017)

Personally, I despise BMI (Body Mass Index) as a number to focus on when it comes to your health and wellness. It’s merely a ratio between your height and body weight and can easily be off-set for muscular individuals who may not be very tall.

After probing a bit deeper, I came across a study that found exercising 30 minutes on 3 mornings per week caused people between the ages of 40 and 60 years old to experience a 10% drop in blood pressure throughout the day.

Now that’s what I’m talking about! Read more about the benefits of early morning (and evening) workouts here.


So go ahead. Set your alarm.Go to bed early and hit the gym in the morning!

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