Food For Thought

We all get sick, we all have some health issues (none of us are perfect hate to break it to ya! ) I mean let’s be real I refer to myself as the unhealthiest healthy person there is! (RA, new digestive issues, Hypothyroidism to name a few) WIth that said, do you pay attention to what you eat and how it correlates to how you feel? No I am not talking about counting calories and macros so to speak but more so the actual FOOD.


Let’s backtrack a little bit, our ancestors how did they eat? They ate stuff that came from the ground, stuff that their bodies were MEANT to eat. Meaning their bodies used the food as fuel. It did not store excess “fake” food it could not use or get confused and cause inflammation and other troubles when processed stuff and additives were ingested.


Think on it —– Our bodies are machines —- nutrition is a MAJOR KEY to fitness, weight loss and HEALTH overall. They use certain foods as fuel, certain things defend infection and actually help prevent inflammation. Processed foods CAN CAUSE infection, inflammation, head aches, digestive issues (inflammation) etc. Granted our bodies HAVE evolved since our ancestors but not so much to make them function properly with fake stuff. I mean were not “fake” right?


Maybe you agree and you are one of those who have changed their diets, their lifestyles yet still have health problems, immune system issues, maybe something as severe as cancer…. There may not be a direct answer as to why, but many studies do lead to our early years, possibly even when we were in the womb. I for one definitely did not grow up eating grilled chicken and veggies and fish and asparagus every night. My childhood makes me honestly think of one thing—– Dairy Queen Blizzards…. They were my absolute favorite thing, and loaded with probably 96% unhealthy stuff! Now I am not saying that Blizzards caused my health issues today or that no one should ever have one. But a more than once a week thing (true story) definitely didn’t help! And that is just a glimpse to my growing up nutrition habits. Back to the point though —–


Sugar and Fatty foods signal our opioid response which stimulates the release of the feel good hormone dopamine. These foods make us feel good (before you crash from the sugar high) just like actual opioid drugs do. That is why you may hear people saying sugar can be and is just as addictive as cocaine. The more you eat of these things, the more your body will naturally crave them which leads to overeating and in turn weight gain. So many of our foods today are loaded with things that will trigger this response, and sadly most food manufacturing companies are well aware and sometimes are behind paying for research that will favor their products to downplay the real problems to consumers. Again these foods (being processed with additives) trigger the wrong things in our bodies leading to inflammation, possible illness, etc!


Pregnancy and Food — Another potential big influencer —- When a pregnant mother eats, the fetus is getting the nutrients from that food to help grow, if they’re eating large amounts of processed foods with additives, possibly taking medications or other human derived substances…. Would it be so out of reach to say that something could not stem from that? Tests have been done to show how not everything is left in the womb, some things are indeed embedded in the fetus for their lifetime. “Mothers who eat a lot of junk food while pregnant in a way set up their child to be possibly addicted to high fat, high sugar diets when they are weaned” University of Adelaide .


Now NO I am not saying go blame your mom, just a few years ago we had NO idea what we do now as far as food and processed food go, the after effects and long term effects certain additives can have. I am writing this to get you aware, if you have a child, if you want to one day, you can do what is best for not only your health but your child’s as well. Now eating a bad meal here and there is not going to necessarily hurt your immune system but start now and try to practice balance. READ NUTRITION LABELS. There are plenty of healthy options now that don’t taste like cardboard. You can get creative with spices, you can order healthier options when out to eat most of the time.


Its your life, your priorities just remember to choose wisely.


If you’re pregnant or thinking about becoming pregnant and would like help with nutrition, this book is great!      What to Eat When You are Pregnant 

If you would like help with training contact myself or Brady at for Pre and Post Natal Fitness Help!








So just like I LOVE me some Mondays, I LOVE me some first days of the month… New opportunities and goals to be set with both!

I did this challenge last year, so I definitely want to challenge you all with it again. Anyone who has worked with me knows I don’t let you get near a scale until I say so. As far as I am concerned they are stupid, evil things that get into your brain and try to jeopardize all your hard work by making you think you have done absolutely nothing… Which can potentially lead to self destructive thinking and can in turn lead you to just stop your healthier living journey all together. We get a number imprinted in our head we want to see and until we see it we stress, we beat ourselves up because we “think” we need to be a certain weight. I am living proof that’s a lie, if you go back to my earlier food struggles you can see exactly why in my Coming Clean Blog. I am also not just speaking to the ladies either, this is just as apparent for men.

Reality is, when you work out, strength train and burn fat you also gain lean muscle. This can in turn make it appear you are not losing any real weight according to mr. scale…. when actually that is not the case at all.

My 3 Reasons Why the Scale Sucks:

  • Muscle and fat are not made equally. Muscle is denser (see the image below). Therefore if you lose 1 lb of fat but gain 1 lb of muscle that scale is not going to move…. BUT you have gotten leaner because as you can see that 1 lb of muscle takes up A LOT LESS space than the 1 lb of fat.

  • It’s Never The Same
    • Weigh yourself in the morning when you wake up, then weigh yourself before you go to bed….. You will probably cry if you are trying to lose weight. Why? Because you can gain up to THREE lbs in one day. With food, water, etc that you ingest throughout the day your weight WILL fluctuate. This is not a bad thing as your body NEEDS food and water (duh) . You will eventually absorb and use that food and water for energy and you will rid yourself of everything else if your diet is right, but depending on the time you weigh yourself it can vary drastically. (side note, if your diet is not so great… for an extended period of time… some of that food might possibly stick around though… so eat right 😉 ).
  • Because I said so
    • Seriously though, how do you really know what you SHOULD weigh? Why do you get obsessed with getting to a certain number? Ill tell you why, because society makes us think that way, celebrities, fad diets, etc. They all get in our heads. The skinnier the better. So naturally that means we need to go down on the scale not up right?!  I know personally I obsessed over a certain number for far too long in the first picture below, but I am pretty sure I look a WHOLE lot better in that second picture with more muscle/weight!


If you are putting in work, making healthy choices, and doing what you can to change your life then you are doing it right. NO SCALE IS GOING TO CHANGE THAT.

If you are just starting out, know that it can take up to 3 months for your real results to be visible. It takes time and consistency to get to where you have gained enough lean muscle to burn enough fat to really get that scale falling.  On the contrary, if you are doing a fad diet where you restrict full food groups, drinking some nasty juice for days (don’t even get me started), etc, you can see some substantial weight loss initially. THEN as soon as you eat normal again your metabolism will be either slowed down or affected in a way to cause your body to hold onto that food as fat… so helllloooooo weight gain.

You want a lifestyle change… key word LIFE. This isn’t an overnight thing! Make healthy choices, get moving, drink water and sleep. If you do all 4 you are destined to see LONG TERM results. My challenge to you is to stay off the scale from today through December 1st. Keep putting in the work, do everything you can to stay on the healthy train and see what happens. See how you feel about yourself, see your perspective of YOU change. When you are proud of YOU and appreciate yourself, you will see much bigger results. I promise. A scale should NOT determine your worth :).

Who is with me?! Get some friends and challenge yourself. Hide that scale and instead of justifying your hard work via the scale, justify it by each night thinking of the healthy choices you made that day. Keep track and hold yourself and others doing it with you accountable!

Let me know how you do!

And as always if you need help in any way please do not hesitate to contact me!

Why BMI sucks….. in my opinion…

Have you ever personally been told you are “obese” when you know you are in fact healthy? Or maybe you know someone who has? Do you really know what BMI is? How about why it seems to be (thank you sweet baby Jesus) getting moved out the door as a factor in measuring health?

First off BMI (Body Mass Index) measures your body fat based on ONLY height verse weight…. So basically it is saying whether or not your 5’2 self (an example) is holding 30 lbs of muscle or 30 lbs of fat you are both equal on the BMI scale…. Can you see why this is inaccurate?!?

Look at body builders, many times they are shorter and have TONS of muscle but if you were to calculate their BMI they would 110% be considered obese! It drives me crazy!

I have worked with multiple people who are in GREAT shape but according to their BMI it would appear they are obese…

Going back to one of my favorite discussions I have with clients…. the SCALE DOESNT MATTER!!

Being “obese or overweight” has nothing to do with a number on the scale. More so, it has to do with how much actual fat you have, and the type of fat for that matter (visceral is the worst). For example, 30 lbs of muscle is not bad, but 30 lbs of fat carries a totally different array of health risks (type 2 diabetes, cardiovascular disease, etc) .It should also account for things such as cholesterol, blood pressure, and other things along those lines in my opinion.

This can also be applied in the opposite direction, just because someone is in the “healthy” BMI range doesnt mean they are “healthy”. Ever heard of skinny fat? Well it exists, I for one used to be in this category and its not just a term… Some people especially when they are younger have much faster metabolisms so they can eat whatever (unfair at times I know), with that said though they may look thin on the outside but their insides are screaming for help! Skinny people can have high cholesterol, high blood sugar, etc… One of the main reasons I tell my clients to stay off the scale and pay attention to how your clothes fit and how you feel are these exact reasons!

When you work out and strength train, you are going to put on lean muscle. Muscle is much denser than fat, it also BURNS fat so you WANT muscle (ladies I am talking to you).  When you build muscle you are going to burn  that really bad for you visceral fat as well!  Muscle also helps protect bones, and keep your joints healthy, and helps against osteoporosis.

So bottom line, if you are working out, eating right, and feel good then be proud! Do not worry about what your BMI is if you get it measured (and just don’t in my opinion), do not worry about that scale…. Just be happy and proud of the progress and consistency you have! Get your actual body fat and measurements taken as an alternative. If you have access to a bod pod that is one of the best ways to measure it. If not just take good ol’ measurements with measuring tape and do that every few weeks, plug it into a formula (I prefer this one —– here) and keep track that way!

Just stay consistent, stay proud, and know you are worth every little bit of effort you are putting in. No measurement should deter your progress or self esteem!

And as always if you need help with workouts, nutrition, or supplement/ all natural vitamins let me know! Thats what I am here for!!!

Be sure to subscribe to my newsletter here if you haven’t already!

Candice 🙂

STARTING OVER…. Do you find yourself here often?

Image  Do you find yourself starting over frequently with things? Meaning, do you find yourself going all out with a new goal… for the first few weeks…. then BAM next thing you know you are back at square one wondering how you got there when you were doing so good not long ago? Well you are definitely not alone as I am pretty sure EVERYONE at some point in their life has struggled with keeping up with their original good intentions.

Last weekend my church’s Senior Pastor Andy Stanley started a new series called Starting Over which is partially responsible for inspiring this post. He gave some good points that I felt can help not only in all areas of life but especially in the area of weight loss and trying and failing, and trying again as many people do. You have to look more at the inside, meaning YOU, YOUR thoughts, YOUR actions, to really see why it has not been successful in the past and to be sure you do not make the same mistakes in the future.

I have said before how much the mental aspect of adapting to a healthy lifestyle (for life) is just as if not more so important than the physical. The person or (you and I) have to really want it, we have to be willing to sacrifice certain things to get what we want. To truly adapt a lifestyle you have to make small changes and be patient, you have to be ok with messing up every once in a while but knowing you CAN get right back on track where you left off. If you mess up your diet one day or miss a workout it is NOT the end of the world!! Do you think the most fit people in the world do not ever miss a workout or eat a cookie?!? Come on get real! You KNOW they do! They just know how to pick right back up where they left off afterwards.

If you want to to truly change, and you have ended up at square one before wondering how you got there, you need to take TIME. Yes TIME, First off, stop and reflect and think about what happened last time. I know I say a lot do not dig into the past but this time it is important…. for this reason. You need to see what you did before, did you beat yourself up because you went out with the girls and had Mexican and margaritas one night when you were supposed to be “dieting”? Did you try to start over because you thought you “learned” from the last time and you will NEVER go out to eat Mexican again? Only to still find yourself back at square one a few weeks later? (btw, If you plan on restricting yourself in that way from anything for the rest of your life that is whole other box of worms we can discuss later. It is about creating a LIVABLE LIFESTYLE (aka BALANCE) ). Do you find that you blamed outside circumstances for your falling off track? For example, I traveled so much with work that month, my kid got sick, I had this or that going on etc. We all have unexpected things happen in life, the key to staying on track is knowing that if you fall off briefly you can get right back on! (oh hey mental aspect again 😉 ).

I digress, so back to the point of TIME. The other part of it, is understanding that TIME is YOUR friend. Do not expect changes over night. The key is to try and make small sustainable permanent changes over (here is that word again) TIME. Consistency or repeated good behaviors is key. Think about it, how long did it take you to get to the size or place you are now? Do you think you are going to lose all that weight over night? Um no.



So what do I want you to take from this? I want you to know a few things:


  1. “Experience does not make you wiser.” – Andy Stanley. Meaning just thinking you will do better does not mean you will. You have to truly want it, and by doing so go about the right way knowing TIME is your friend and consistency is key (and it is ok if you mess up, just jump right back in!)
  2. Do not blame your circumstances this time, blame you. YOU are the common denominator. Know that every person has made a mistake, don’t pledge yourself to doing something so extreme (going in full throttle, leaving no room for error) that you are bound to mess up.
  3. Do not rush into change. Starting with a trainer is a good step, taking your lunch versus eating out, when eating out only stick to grilled options and getting dressing on the side is another, putting workouts during the week on your schedule like meetings, running 3 or 4 days a week, etc. All of these are good sustainable DOABLE changes that will only lead to even more once you make them part of your LIFE and routine :).
  4. Be patient. Work on that. I know I get reminded daily of how I need to!
  5. And last but not least, LOVE YOURSELF. Be proud that you are making an effort and celebrate your little victories!!

You can do anything you put your mind to, even if it is your 30th time attempting something know the right way to go about it. Small permanent changes and realizing you not someone else is the reason is a first step in the right direction.