Understand the WHY to your WHAT’s at the Gym!

Photo Source: @RobertEBlackmon

First and foremost, if you have any type of physical fitness exercise routine, pat yourself on the back. Albeit, walking, cycling, doing house chores, weight lifting or other fun physical activities–it ALL counts as movement!

Keep in mind that the latest guidelines posted by the U.S. Department of Health and Human Services (2018) recommended amounts of physical activity (150 minutes per week) and strength exercises (two days per week). Oh, and good news, exercise bouts can and should be in increments of 10 minutes or more!

Photo by Hipcravo on Unsplash

 

Okay, let me get off of my educational exercise soap box. Okay, I’m going to assume you have some type of routine going to your local gym or home gym. Perhaps you walk on the treadmill, maybe you do some strength exercises (e.g., bench press, squats, etc.) and finish up with some core exercises and cardio in cycle class. You probably look super focused and like you know what you’re doing and why you’re doing it.

Good news! This is great! Even better news! There’s a way to work EVEN SMARTER at the gym.

DID YOU KNOW?

Most of us are roaming around this earth with one or more muscle imbalances?

It is extremely common. What do I mean by muscle imbalances? Well, we often overuse and underuse muscles as a result of repetitive (un)movements in our daily lives. This results in super tight and lengthened muscles. Sometimes, good ol’ fashioned genetics can pass down muscle imbalances, too. Chronic muscle imbalances often lead to future physical challenges later in life.

 

WHAT IF…. you could identify your muscle imbalances AND revise your exercises to help you strengthen weaker muscles, increase flexibility in tighter muscles, and potentially alleviate nagging pain(s) you’ve had for days, months, or even years?

I’m serious. Months and years. Knowing and working on your muscle imbalances WILL ROCK YOUR WORLD.

Contact me [candice@cebfitwell.com] to schedule your posture and movement assessments TODAY. This is one of the best investments you will ever make in yourself or a loved one. This can be done virtually or in-person. It’s painless. It’s easy. All you need is me and one of our smartphones. The results will have lasting effects on your life FOREVER. Guaranteed!

And the best part is that from here on out, you’ll understand the WHY to your WHAT’s at the gym!

Photo by Jonathan Borba on Unsplash

 

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!

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