Some Tips To Keep off the pounds this Summer!

Summer Fitness Tips to Keep the Pounds Off!

Food and Beverage choices (80%)

• Keep the fried foods, fast foods, processed foods and red meat to a minimum.
• Look for words like: blackened, grilled, & roasted.
• Go for fruit instead of refined white flour baked goods.
• Eat lots of greens. They fill up half of your medium sized plate.
•  Ask for a doggie bag to put half of the meal to go. Or share with a companion.
• Alcohol is basically liquid carbs and over 2 beers is illegal to drive! 
• Not a good idea on a family vacation!
• 1 oz. of alcohol is 80 - 100 calories
• Drinking alcohol not only gets you drunk, but it also dehydrates, fills you with empty calories which equals weight gain and water retention.
• Keep hydrated with water!
• In the hot sun without water can lead to dehydration and heat exhaustion.
• Sodas, Teas and coffee are also diuretics! 

Activity Level (20%)

Just a reminder: The less activity you do without making proper food choices, the more weight you will gain.

Just because you are on Summer vacation doesn't mean you stop working out and taking care of

your health. 

• Keep the cardiovascular training going!
• 2 – 3 x a week is adequate to maintain a strong cardiovascular endurance
• Walk, jog or run on the beach, city or country side
• Ride a bicycle or mountain bike
• Go hiking on a hill or mountain side 
• It will make you feel like a kid again
•  Play volleyball at the beach or regular outdoor activities.
• Resistance training is also just as important!
•  The more muscle you retain the stronger immune system you will have with proper
• nutrition.
• Muscle weighs more than fat, but takes up less space on the body.
• Each pound of muscle burns an additional 14 calories per pound.
• More muscle equals higher the metabolism
• A minimum or 2 – 3 times a week is adequate for weight and core training
•  Most hotels and resorts have small fitness rooms with Tvs!
• Resistance bands are great for traveling
• They can be used to train:
• Biceps
• Triceps
• Shoulders
• Glutes
• Hips

• Calisthenics: Body weight exercises
• Pushups
• Crunches
• Wall Static Squats
• Superman
• Single-leg stiff-leg deadlift
• Inclined Plank
• Single-leg calf raises
• Side plank

Falling off the band wagon for too long will make it very HARD to get BACK ON TRACK. You will have to grow through the soreness and stiffness all over again! Why go through that? I'm a bodybuilder and post contest we usually take 1 - 2 weeks off to heal from the extensive resistance training from the contest prep. However, I can only stand taking 1 week off. I get very sore once I start training again. I can only imagine 2 whole weeks off!

Feta Cheese and Egg White Omelette Recipe

Breakfast

Feta cheese and tomato egg white omlete
5 egg whites
1/4 cup of feta cheese
1 small Roma tomato, diced
1/2 small onion, diced
1 tablespoon of olive oil
pinch of sea salt and cracked pepper

Directions:
Step 1: Heat up a pan with some olive oil. Separate the egg whites from the yolk. Place the whites and yolks in a separate containers. The yolks can be stored for baking purposes. Mix the egg whites together and pour in the hot pan.
Step 2: Make sure the egg whites are evenly spread on the pan. Turn down the heat to medium low and add the diced tomatoes and onion to one side of the egg whites. Spread the cheese on top, cover the pan and let cook for 3 minutes.
Step 3: Take the cover off the pan. The egg whites should be firm and the cheese should be melted. Carefully take your spatula and flip the bare side over the cheese and tomato mixture. Then, with the spatula, slide the omelet to a waiting plate. Add sea salt and pepper.

Nutrition Facts Tomato and Feta Cheese Egg White Omelet Serving Size 1 each Amount Per Serving Calories 332.3 Calories from Fat  190 % Daily Value Total Fat 20.82g 32%    Saturated Fat 5.47g 27%    Trans Fat 0g   Cholesterol 28mg 9% Sodium 1079.05mg  45% Total Carbohydrate 11.55g 4%    Dietary Fiber 3.12g 12%    Sugars 6.41g   Protein 23.97g  48% Vitamin A (IU) 900.7 18% Vitamin C 20.59mg 34% Calcium 154.6mg 15% Iron 0.7mg 4%

Swiss Ball Single Leg Curl

A more difficult variation from the regular Swiss ball leg curl. It mostly targets your hamstring, glute and core. Make sure to keep you core engaged when you lift your body up from the floor. Lift one leg up to the sky and keep the other leg on the ball. Bring the ball towards your glute and then push it back away. Repeat on the next leg.

2016 WNBF Pro Iron Eagle Classic

Back Pose

Hamstring and glute tie-in

Great Herbs and Spices to Use with Fish!

Most of us know the basic herbs and spices that work with food like garlic, pepper, onions and sea salt. However, here are some other herbs that also work great with fish!

A

Anise

B

Basil

Image Credits: Living Awareness Institute

Borage

C

Caraway

Chovil

Chives

Image Credits: freshproducegroup.us

Coriander aka Cilantro

Image Credits: Old Farmers Almanac

D

Dill

F

Fennel

M

Marjoram

Image Credits: Wise Geek

O

Oregano

P

Parsely

R

Rosemary

S

Saffron

Image Credits: Cure Joy

Sage

T

Tarragon

Thyme

Swiss Ball Barbell Chest Press

A different variation from the standard barbell chest press. This exercise incorporates more core stabilization. Make sure to tighten up your core before you lift the bar off the hooks. The Swiss ball makes it harder to execute, so slowly bring the Bar towards your chest and when you push it back up. 

Side Ups

A great way to train your obliques and strengthen your core. Keeping the reps to 15 will ensure that you will have a small waist instead of wide. Keep core training to only 3 times a week. Training your core everyday and adding too much weight to your obliques will only keep your waist wide because you won't allow it to rest and will make you oblique muscles grow. Each muscle ground needs at least 24 hours of rest.

Transformation Tuesday

1990 Visiting my relatives in Mississippi at 13 years old wearing almost a size 16. I hated myself and developed bulimia that I suffered from until I was 28 years old after finding the love for fitness.

27 years old, I was sick and tired of not having the body I wanted. I smoked cigarettes, drank too much alcohol and was 4 years of getting over many drug addictions that included cocaine, crack, and ecstasy. This is when I decided I was going to get healthy the right way and try to inspire my Mother to take her cancer diagnoses seriously. I ended up losing 45 lbs. without any fat burners. I discovered "Eating Clean".

2010 Finally getting fit! After 2 years of solid weight training and eating clean, my baby muscles were coming out!

My first competition with the INBF Alamo Showdown 2011. Placed 3rd top 5 in San Antonio, Tx. my first time competing. 

 Opened up Fit Science LLC in 2011 after my Mother was fired from her job because her cancer came back the 3rd time. In addition, at the gym I worked at they wanted to cut my wage down by half and I could not survive on such a wage for the transformations I was giving people with my knowledge.

2014 When I won my first Pro Card with the WNBF. Fit Science LLC had been open for almost 4 years!

My 2nd Worlds Champions with the WNBF were I placed 4th top 5!

2017 WNBF Pro Extravanga in Augusta, GA. Placed 3rd top 5!

2017 Almost 10 years later a gym owner, certified bodybuilding judge, competition prep coach and Pro Natural Figure and Fit Body Competitor!

Weighted Power Step Ups

A plyometric exercise used by coaches and trainers to build athlete's explosive strength like jumping higher or sprinting faster. This exercise is also used by me to build nice rounded quads and high glutes like a sprinter has. A look that competitors need for bodybuilding competitions. Make sure to be aware of you surroundings and not have any types of weights around the area you are executing this exercise.

Introduction of My Brand New Blog!

Hi there! If you don't know who I am, my name is Candace M. Foxx. The owner of Fit Science LLC and original creator of the Fit Science LLC Blog. I had to open up a new blog because my main email for Fit Science LLC was hacked by an ex-employee a couple years back and I have never been able to gain full control over it thanks to Google. I have sent them many messages to prove my identity, but they still have not done anything to fix the situation. Even though both emails used for my original blog has my pictures on both! So I can post on my older blog, but I can't do extra things like add authors, other advertisements or change the set up. On the bright side, I decided to start this one called Foxx Fitness Fanatic which is what I am. I love fitness, eating healthy and helping my clients reach their fitness goals.

I'm also a community leader in my local city, McAllen, Tx. I network with many women's and business networking groups. Here are a few I am associated with: Hispanic Women's Networking Group of the RGV (HWNT Membership Chair), FemCity RGV (Business Member), Mission Chamber of Commerce (Business Member), Rio Grande Chamber of Commerce (Member), NHPO-RGV (past Marketing Chair [2 years] and IT Chair [4 months] Member). I organize 2 5ks a year to help my community learn to be more aware of why it is important to live a healthy lifestyle throughout your life. Spring into Fitness is going on its 2nd year and the Fall into Fitness has been going for 5 years now. Each 5k raises partial funds to donate to local nonprofits in my local community.  

I also compete as a Professional Figure and Fit Body Competitor with the World Natural Bodybuilding Federation (WNBF) and Naturally Fit Federation (NFF). I will soon be opening up my opportunities in the competition world by competing in other pro natural federations and competing internationally! These federations are lie detector and drug tested federations. I do not believe in using steroids, human growth hormone or any other substances banned by these federations and WADA. I personally feel I would be a hypocrite telling people who to be healthy while I am doing or promoting illegal substances that ruin the body and organs.   

Bodybuilding saved me from many evils like depression, drug and alcohol abuse, and bulimia. So why would I save my life from destruction only to go back and destroy all that I have worked for? 

I hope you like and follow this blog! I and my co-bloggers will be adding important information to help you reach your goals as well! Remember to follow my blog and follow my on Facebook, Instagram, Periscope and Twitter!