Take It Easy While Coming Back to the Gym After the Quarantine

The year 2020 has not been kind to all of us and if you did not have the luxury of having your own home gym, you probably lost your gains of muscle and gained fat instead. I have seen posts of people talking about that they have gained 25 lbs in 2 months of being quarantined. I have to break the BAD NEWS for all of you, it might take LONGER than 2 months to lose that weight all over again. Unfortunately, it is very easy for our bodies to gain fat, but it takes 10 times as much effort to lose the weight. One of the things you have to remember is you have to make a deficit in your caloric intake plus burn calories in order to burn fat. You also have to burn at least 3500 calories in order to lose one pound of fat. Your intake is 80% of the equation and you have to get back on track while you have access to a gym now. No telling if it will be shut down again in the near future. 

Take it easy when getting back to the weight and cardiovascular training. If you have not lifted since they shut the gyms down, do not expect to lift the same amount of weight you were used to before. You will not be able to push the weight and can easily injure yourself. Why do that and then end up not working out for a longer period of time. Start out with light weight and do enough repetitions were you feel a burn sensation in your muscles. Your gonna get sore all over again like it was the first time training. It will not be a pleasant feeling, but you did it one time before you can do it again. As you get used to the light weight training and you do not feeling a burning sensation while training, then it is time to move up in weight. Moving up slowly will ensure that you do not get injured. Train smart and with your brain, not your EGO!

The same for the weights is the same for the cardiovascular training. Long time ago, I had to take some time off of running because I was not gaining the weight I need for off season. I was used to running 7 miles or more. I took off 9 weeks from running and other types of cardio. When it was time to start with my competition prep, I decided to go for a run and told myself that I would only do 3 miles. Well once I got to 3 miles, I felt like I could go to 5 miles. I ended up running 7 miles, went home took a hot shower and made sure I stretched real good. Well, once I settled in that is when the soreness started to kick in. It went from SORENESS and STIFFNESS to PAIN. I could not stand it after 3 days and had to go get Cryo Therapy. After being flash freezed alive, I came out 70% better than I did walking in. I looked like the Tim Man from Alice in Wonderland! I also had to have several sessions with my massage therapist to help with the stiffness. I learned my lesson and will never do that again!

So if you are getting ready to get back into your old gym routine, just remember to take it easy! You will get back to your old PRs and distance in no time as long as you do it the smart way! 

Jump Squats on Bench

Jump squats help tone and trains fast twitching muscles of the calves, glutes, hamstrings, core, and quadriceps.



Use a box or bench height that is adequate to your potential. If you are a beginner, best thing is to start with a box that is only about 5 to 10 inches high.





 Lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down.



Quickly jump up on top of the box or bench and land in a squatting position in order for the legs and not the knees to absorb the shock.



Repeat for 10 - 15 repititions

The Differences Between Running Outside than Inside

Treadmill Jogging or Running

• Benefits of running on a treadmill
• When weather is bad you can use a treadmill instead
• You can easily set goals by gradually manipulating the programs available
• Is easier than running outside because:
• There is no wind resistance for your body to encounter
• The belt under you feet helps you propel your step
• Breathing is easier because of air conditioning

Outside Jogging or Running

• Benefits of running outside:
• You learn how to pace yourself which is crucial for race splits and race goals.
• Treadmill gets boring after a while. Running outside exposes you to nature and scenery.
• Running outside develops your endurance to wind and weather resistance.
• Also develops you breathing capacity
• Is more difficult than running on a treadmill:
• Weather and wind cause resistance against the body
• Your feet and glutes have to propel your step
• The terrain is always different. Can encounter running on pavement, trails or hills

Jogging outside is great because you burn a lot more calories in a shorter period of time. The reason why is because the environment is different and you have to push yourself. On a treadmill, you are jogging in air-conditioning and it is pushing the speed for you. Either one is great in its own way so using both will help you greatly. Just make sure to stay hydrated, stretch before and after a run. If you are going for a long distance run eat enough carbs to give you the energy. Post run take your protein shake and replenish your carb intake for recovery. 

Glutes, Inner and Outer Thigh Workout

Hey guys here is a hips, glutes, inner and outer thigh workout. You will see that I like to train in a circuit. You get the benefits of building muscle and toning along with an intense cardio workout. First exercise is a Chair Squat with the Smith Machine. It will target your calves and hamstrings but the main focus is the glutes. Second exercise will be targeting your hips by doing a Cable Side Leg Lift. You are able to isolate the inner and outer thigh in this one by doing one leg at a time. Now on to Froggies. This exercise looks like a frog is swimming and it will sure get those glutes to burn. Another glute workout I have is a bridge with a single leg. This will target each glute muscle by doing one leg at a time. Now to finish off the circuit I use the Ladder for some cardio and a Rope Wave. The Ladder you will notice is used in Football training and gets your coordination working along with that heart rate to go up. The Rope Wave will also increase that heart rate and kick your endurance to another level. Hope you enjoy this workout.

Guidelines to Help "New Year New Me" Crowd

The Beginning of My Fitness Journey 2007

Candace Foxx 2016

Every year we always hear the declarations made from people that they are going to change their lives to a healthy one. Which is great, however, most if not all give up within 3 months. I used to be just like everyone else, I would only workout to get ready for Spring Break and fall off the band wagon after March. As a result, I would end up paying for a membership all year I never went to and would always gain all the weight back or more. 

It wasn't until my Mother was diagnosed with cancer that I realized I needed to take care of myself in order to live a good life and be there for my son. My mother didn't follow my lead and after a 9 year battle with cancer she died and left a void in my life. I use this experience to teach others the importance of eating healthy, staying active and living a healthy lifestyle.

Here are some guidelines to follow to help you keep you promise of "New Year New Me"!

• Drink water or other healthy beverages

• The standard amount of water to drink is at least 8 oz of water eight times a day. 

• There are different types of no-calorie beverages too that are better than soda
• Sparkling Ice, Herbalife Teas, Herbalife Beverage Mix, Mio water enhancers, WIN products or other ways to drink your greens

• 80% of the Equation is Your Food

• Eat More Green and Other Colorful Vegetables

• Very important to include dark greens, purple, red, orange & yellow vegetables in your diet. They are loaded with a lot of fiber and natural vitamins. Fiber is needed to make sure you go to the bathroom consistently, clean out your gut and will give you a fatter stomach. It also helps fill you up without all the calories that complex carbs have. Half of your plate should be vegetables. 

Root Medley Dressing

• Lower the Amount of Starchy Carbs You Eat
• Depending on different ethnic cultures, the main staple of food is lots of carbs. However, our ancestors lived in a time that they needed to consume a lot of carbs for energy. Nowadays, most of us don't walk to work or participate in the type of labor that includes a lot of energy and strength so we don't need as much carbs as before.
• This doesn't mean that you take all the carbs out of your diet because your brain works only on glucose (carbs). So taking all your carbs out will leave you without energy, make you impatient and forgetful.

• Lower the Amount of Meat Protein You Eat.
• There are many diet fads out there about high protein diets, but beware because your kidneys can only handle so much protein. Too much and mess up your kidneys and can end up to getting gout, kidney problems and/or kidney failure. 

• Protein does not build muscle, it repairs it. Average woman only needs about 20 - 25 g of protein per serving. Average male needs about 25 - 35 g. This all depends on weight and height. 
• Eating more protein than your body needs will only result in weight gain.

• Keep Fats to a Minimum
• There is a lot of news going around about "healthy fats". Eating healthy fats like olive oil, coconut oil, and avocado are way better than having corn, lard and canola oil. However, that doesn't mean you go over the serving size. Each one is still about 100 calories per serving. 

• Know how much Calories & Macros you are Eating by Measuring your Food Portions
• The average female should be eating around 1500 (180 - 150 lbs.) - 1200 (140 - 120 lbs.) calories in order to lose weight. This also depends on height and weight. 
• For example, if you weight more than 200 lbs. it wouldn't be smart to start on a super low calorie diet because if will be a lot more difficult to stay consistent. A woman who weighs this much should start out with a clean diet of 2,000 calories per day. 
• A man weighs over 250 lbs. and wants to lose weight would more than likely start out eating from 2200 - 2500 caloric plan. 
• Once you plateau, then you either cut a couple hundred calories or do more work to expend more calories. 
• Make sure to measure and weigh your food. It is best to do this yourself and make you own food at home. On the other hand, if you seem to not find the time to do this and order food. There are a lot of meal prep places now that you can go and get you meals. 

• However, many of them are not selling you what they advertise. 4 oz of protein does not shrink down to 2.5 oz. Make sure that you are not getting ripped off. 

• Supplementation is Secondary not Primary

• Protein Shakes
• I always insist on  my clients having a post workout shake because it breaks down fast and immediately repairs your muscle after a workout. There are other ways if you are not fond of protein shakes. You can have a serving of Greek yogurt with half of cup of fruit our cottage cheese. 
• Try out these protein shake recipes >>>High and Low Carb Protein Shake Recipes

• Fat Burners
• Fat burners should not be introduced until you learn how to eat healthy, stay consistent in a resistance and cardiovascular training program. You will lose fat without fat burners until you get to your essential body fat (18% and below). 

• There are natural ways you can burn fat with green tea, coffee, and cayenne pepper added to food. All of these have natural properties to help you burn a little faster. 
• If you are going to buy fat burners make sure that you are healthy enough to take them. If you have high blood pressure, diabetes, cancer, heart problems and other terminal issues, you should not be taking fat burners unless under a specialists or doctor. These people who sell supplements are not specialized to tell you what is best. They only know and want to make a sale. 

• Vitamins
• Honestly, if you are eating healthy you really don't need vitamins. You can get all your essential vitamins from a well balance and clean diet. Clean means, "as natural as possible". 
• If you know that you diet isn't the greatest then definitely invest in some multi-vitamin and multi-mineral supplementation.

• Don't be afraid of weight training! 

• 2 to 3 Times a Week is Necessary
• Training only one time a week will not get you any results. You have to train at least 2 to 3 times a week to see adequate changes. Make sure to do total body workouts because you incorporate more muscles which equals more calories burned.
• Don't Stay with the Same Training Routine for More than 4 Weeks
• Unfortunately, you body will get used to what it is doing. It is best to only stick with one training program for 4 weeks. There are many magazines our there that can help you with circuits, super sets, combos and other forms of training. I can also help you with online training that I provide. 
• Here is my YouTube Channel for more exercise ideas >>> @candace_m_foxx
• Don't be Afraid to Add More Weight Once an Exercise Becomes too Easy. 
• You won't end up looking like a man, it will help you strength and keep the changes coming
• Benefits of Weight Training
• Develops stronger bones, better posture, tighter skin, more muscle and stronger immune system. The more muscle you have the healthier you are!

• Make cardio a part of your life!

• 2 to 3 Times a Week
• There are a lot of people who hate cardio, but you need some form in your life as well.Cardio trains you cardiovascular system. This includes your heart and your lungs. Your heart is a muscle and needs to be worked out to be stronger. 
• The more blood you have circulating the more nutrients can get to your organs. Adding cardio to you weight training will help you lose weight faster. 
• Make Sure to do 3 Different Types of Cardiovascular Training
• Don't stick with one form of cardio. The reason why is just like sticking with the same weight training program for too long. You body will get used to this and you won't see anymore changes. Plus, keeping it different keeps you from getting bored. 

• I do all different types: Zumba, running long distance, sprints, cardio machines and mountain bike riding. I really love being outside, but I know that too much running will ruin my knees and I don't want to be in a situation where I can't workout. 

My client, Maria B. Lost over 45 lbs. in weight!

• Keep a Healthy Lifestyle a Part of Your Life!

• Living a healthy lifestyle is NOT A LUXURY OR IS TEMPORARY!!! DO NOT GET INTO A WEIGHT LOSS PROGRAM FOR SOMEONE ELSE'S APPROVAL!!!
• This is for your health! The looks just come with it. However, once you reach your goal don't stop!!! You have to maintain your success because it is too easy to gain all the weight back. Losing the weight is 5 times harder than gaining it back. Trust me, I have had several clients gain 20 lbs. in 2 WEEKS ON VACATION!