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!
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.
FIRST & LAST NAME
with your payment.
Photo credit: William Farlow
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
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!
P.S. Yes! We can also host a Roll & Sip for larger groups in public settings!
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
- Eat a balanced meal the night before.
- Oh, and better yet, try setting out your gym clothes the night before.
- Begin your calm and peaceful evening routine earlier in the evening so you’re ready to go to bed at a decent hour.
- 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.)
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?
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!
DURATION: 7 weeks
START DATE: Monday, March 13, 2017
END DATE: Sunday, April 30, 2017
WHO SHOULD SIGN UP:
This Accountability Group is open to former Best Body Countdown participants and ANYONE who wants to learn, grow, and increase their daily fitness, nutrition, and wellness accountability. Our group is perfect for anyone who needs an extra nudge of accountability and support from a trustworthy, reliable, and knowledgeable certified fitness professional. You can participate from anywhere!
Our Accountability Group will help you stay committed to your health, fitness, nutrition, and healthy living goals. This is about building a health conscious community of like-minded people who are open to learning and filled with a desire to improve their fitness.
Interactive Group Texts & Check-ins (via GroupMe app)
Interactive Closed Facebook Group
Group Fitness Challenges
Goal Setting & Accountability Activities
Fitness, Nutrition, & Wellness Tips & Tools
Access to Certified Personal Trainer
We will heavily rely upon online and mobile technologies for communication, accountability, support, and motivation! (e.g., Facebook, GroupMe, MyFitnessPal, Endomondo, SuperTracker, Fitness Blender, SworkIt, and more!)
$12 per week
($84 total for 7 weeks)
Partial payments accepted. Ask me how to set this up.
DON’T THINK ABOUT IT. BE ABOUT IT!
This month is nationally recognized as Colorectal Cancer Awareness Month.
Colorectal cancer is the fourth most common cancer in the United States and the second leading cause of death from cancer. Colorectal cancer affects all racial and ethnic groups and is most often found in people ages 50 and older.
The best way to prevent colorectal cancer is to get screened regularly starting at age 50. There are often no signs or symptoms of colorectal cancer – that’s why it’s so important to get screened.
To increase awareness about the importance of colorectal cancer screening, C.E.b. Fitness & Wellness is proudly participating in Colorectal Cancer Awareness Month. At a state level, colorectal cancer kills more Californians more than any other cancer, except for lung cancer (Facts about Colorectal Cancer in California, 2009). In 2012, there were 14,114 cases of colorectal cancer diagnosed and 5,189 deaths as a result of the disease in the state of California. (Colorectal Cancer in California: 1988-2012, 2011).
People over age 50 have the highest risk of colorectal cancer. You may also be at higher risk if you are African American, smoke, or have a family history of colorectal cancer.
Everyone can take these healthy steps to help prevent colorectal cancer:
- Get screened starting at age 50.
- Encourage your family members and friends over age 50 to get screened.
- Quit smoking and stay away from secondhand smoke.
- Get plenty of physical activity and eat healthy. <—that’s music to my ears!
Looking for ways to increase your physical activity and eat healthier? Look no further! Contact me to schedule a consultation to discuss your fitness, nutrition, and wellness goals!
There’s a fine line between making eye contact and giving a head nod–whether it’s to the music in your ears or to the person who caught you looking–and inappropriately staring at someone at the gym. Let’s face it. Everyone is at the gym for a different reasons and each person has different levels of experience, knowledge, and good ol’ fashioned home training–or the lack thereof.
So, the next time you’re at the gym, please keep a few things in mind as you get your workout on.
Do not step on someone’s exercise mat. That’s just plain out rude.
Speaking of exercise mats, when you’re done, clean it off and put it back where you found it. It is simply disgusting to put back a sweaty mat.
Unload and re-stack weight plates on exercise equipment. Everyone can’t lift a 5, 10, 20, 30+ pound weight. Plus, stop inconveniencing someone else’s gym flow by making them waste time unloading your weights.
Try your best not to walk in front of someone who is noticeably looking at a mirror to help improve their exercise form.
Do not take photos of yourself or your friends with other people you do not know in the background. Better yet. If you do need your phone, don’t use it to take photos at the gym. Go ahead and use it for music and other fitness apps, but please do your best to minimize taking photos. It’s an unnecessary distraction to others.
Clean equipment after use. See #2.
Respect everyone’s purpose at the gym. Do not judge fitness levels and motivation based on size, clothing and/or perceived ethnicity, gender, or ability. You do you. Let the person next to you do their thing. If anything, encourage and uplift one another. Oftentimes, it takes a tremendous amount of energy just getting to the gym.
If you see someone struggling with lifting a weight, please don’t ignore them. HELP them! Of course, it’s not your job to spot strangers, but come on… it’s just the right thing to do.
Share equipment. Don’t stay on the elliptical forever and don’t put your towel on the bench, your water bottle next to the rowing machine, and your notebook on the calf machine to “mark” your territory at the gym. Inform others about working into your set. It is possible to stay focused, be efficient, and share equipment.
Hygiene. Hygiene. Hygiene. Just let that marinate for a minute. Wash your hands. Don’t come to the gym sick and spread germs. Use deodorant. See #2 & #6.
Use your inside voice. Yelling can often times scare others and inadvertently make someone drop a weight and hurt themselves or trigger PTSD and other mental illnesses. Breathe, yes. Small grunts, sure. Yelling and blatantly dropping heavy weights, no. No bueno. If you love yelling and dropping heavy weights, find a gym that embraces that culture. Yes, there are gyms where yelling and dropping heavy weights are the norm.
Remember, group fitness classes are for the group. Don’t go to group fitness classes and insist on doing your own thing for the entire class. Trying to outshine others or up the instructor is not a good look.
Speaking of group fitness classes, arrive early if you’re new or have a recent injury. Let the instructor know so they can properly set you up on equipment and safely modify any exercises for you during class.
If you don’t know how to use a piece of equipment, ask a staff member. Why set yourself up for a potential injury? Grab a trainer and ask them to show you how to use it. Can’t find anyone? Don’t use it. Perhaps you can schedule a quick appointment with a trainer the next time you’re at them gym to show you how to use it.
Do not wear your street shoes and/or clothes in the sauna. Better yet, shower or rinse off prior to going in. It’s just plain out nasty to go in the sauna fully clothed, dirty shoes on the benches, and funky. The sauna is hot and a breeding site for bacteria to multiply. Why bring in extra cooties into this space? Also, the temperature in a sauna is 100+ degrees. It’s not safe to wear all of those clothes in such an environment. You could overheat. The heat will open your pores. If you don’t shower beforehand, any and all lotions, deodorants, fragrances, and germs will seep inside your skin. Nasty, huh? Read more about why and how to use a sauna.
What have you seen or experienced that needs to be added to this list? Let us know!
Are you thinking about purchasing a gift for an active person in your life? Does that active person happen to be you? Check out our top five fitness gift ideas for 2016.
Apple Watch Series 2 – Water resistant. GPS. Heart rate sensor. Activity tracker. Workout apps. Sync third party apps. Receive notifications. Ask Siri a question. Coaching. Wheel chair use feature. Breathe app. Customized bands and faces to dress up or down. Be careful. This little shiny gadget costs a pretty penny. Save up and invest in you! Be on the look out for the new wireless airpods to listen to your music! ($300-$1000)
Socks – Most of us do not replace our athletic socks often enough. Remember that soft, cushy feeling of brand spankin’ new socks freshly pulled out of the plastic bag at the store? Well, that’s the way your socks should feel. Believe it or not, good socks tend to be a bit expensive, too. Look for sales online or discounts at warehouse stores. Take care of your feet. They are the foundation of everything you do that uses them. ($10-$30)
Bluetooth Headphones – Confession. I’ve tried 6 or 7 brands. I honestly felt like Goldilocks and the 3 Bears during this process. Headphones were too tight. Ear buds were too small. Headphones were too big. Headphones were too small. No one could hear me on voice calls. And the list goes on and on. Needless to say, I ended up liking the Plantronics Backbeat Fit Bluetooth Headphones (they come with an arm band). They are over ear headphones and sound great! It looks they are on sale at Costco now. ($90-$150)
Underwear – Not trying to break the bank? Time and tested again and again by grandmother and mama gift-giving everywhere! Cotton underwear is best for breathability and comfort. You definitely need a pair that fits and isn’t too small. Talk about a workout buster…who likes underwear creeping up and in unwanted places while trying to do a burpee? You can find good deals at your local sports store, bulk item warehouse store, and outlet malls. Check out Men’s Health Magazine’s top 10 athletic underwear picks. Shape Magazine offers a similar list catering to women. ($10)
Foam Roller – These are excellent for muscle recovery and preparing for productive workout! They are so amazingn that I already schooled you about them way back in 2014. My favorite brand is TriggerPoint. Take a gander at their foam rollers, cold rollers, and guidebooks. CEbFit is a TriggerPoint affiliate and receives sales commissions from our client referrals. NOTE: You must access the TriggerPoint website from these hyperlinks in order to accurately track sales referred by CEbFit. Or you can copy and paste: http://shrsl.com/?~98l1 ($25-$65)
And there you have it! But before you rush and buy anything, ask yourself the following question.
“Have I paid all of my bills for this month and will I have enough money to pay my bills next month after I make this purchase?”
If not, give the gift of time and share a walk, run, sled ride, ice skating, or hike with your family member or friend.
What do you think is the best piece of gym equipment? The leg press? Oh, I know! Dumbbells! How about the big, bouncy exercise ball? Wait, is it the treadmill? It’s gotta be the treadmill, right? Well, I hate to bust your bubble, but the best piece of exercise equipment is YOU!
Why, you ask?
Let me break it down 8 ways!
Top 8 Reasons your body is the absolute best piece of exercise equipment.
#1: There are no extra baggage fees to bring your body with you when you travel.
#2: It’s always with you! You cannot forget to bring your body anywhere. There’s no need to write “bring body” on a to-do list!
#3: Your body operates with two things called your body weight and gravity—–also known as the.best.resistance.ever! Bodyweight training is better for you (you don’t need to load extra weight on your joints).
#4: It costs way less to use your body as an exercise tool. Think about how much money you will save by not purchasing the latest and greatest fitness gadget. It adds up!
#5: You don’t have to lug around any extra equipment to and from home. Easy breezy!
#6: You can do all kinds of total body exercises that involve multiple muscle groups. This helps you burn more calories and fat!
#7: You minimize excuses to exercise. Traffic was bad. Nope, not gonna work. I forgot my shoes. Nuh-uh. I don’t know how to use this piece of equipment. Um, it’s your body! You’ve had it for ump-teen years. I think you can figure something out.
#8. Your workouts will get more and more creative with no fancy fitness equipment and gadgets. There are so many ways to do lunges and squats! Oh, and jumping jacks, too!
What would you add to this list?
Need a few body weight exercises to get you started? Try these…
- mountain climbers.
Having difficulty doing any of the exercises above? Ask me how to safely modify it! -Candice, CEbFit Personal Trainer
This infamously happens when I train one of my clients. Recently, my client sent me a few articles about what she believes is happening to her sinuses when she performs various exercises. And of course, I looked a bit more into it. Here is what I found.
What Is It?
It’s called exercise-induced rhinitis (EIR). The root word is rhino, meaning nose, and the suffix, itis, meaning inflammation. In other words, exercising can inflame your nose.
What are the Symptoms?
When you stop to think about it, it makes sense to experience rhinitis when performing physical activity. Increased blood flow and oxygen to your nasal passages may negatively impact your sinuses and cause airborne irritants such as mold and pollen to get into your system and result in congestion, sneezing, runny nose, itchiness, and watery eyes. Basically, EIR is annoying and you should add tissues to your list of essential items to bring to your workouts!
What Does the Research Say?
A 2006 research study examined EIR in adults “with and without nasal allergy who exercise regularly to determine the prevalence and nature of nasal symptoms induced by indoor exercise.”
Forty percent of participants indicated that indoor EIR negatively impacted physical activity. This more frequently occurred in individuals with nasal allergies. Likewise, outdoor EIR occurred in 56.1% of the total population–with participants with nasal allergies reporting more rhinitis (71.6% vs. 41%).
The study concluded that EIR “commonly occurs in athletes regardless of underlying nasal allergy.”
What does this mean? Well, if you already have nasal allergies, you are more likely to experience EIR compared to folks who do not already have nasal allergies. However, EIR is fair game to all of us.
Causes of EIR
There is limited research about the causes of EIR. Your guess is as good as mine and the next researcher. Check out with Livestrong.com writer, Matthew Lee, found out about the causes of EIR.
How to Manage EIR
In a nutshell, the most natural and drug free way to manage EIR is to carry a small pack of tissues during your workouts. However, some folks may want or need to take antihistamines. (Silvers, 1992)
Whatever you do, do NOT let a runny nose hold you back from your BEST workout! Pack some tissues in a sweat proof container and get to it! Happy training!