How to Have A Healthy Thanksgiving

 

Thanksgiving is today and many of us are planning on seeing family, friends, and eating good foods. Here are some easy tips to make your Thanksgiving a healthy one!

• Eat only 1 - 2 servings of turkey and other sides
• Do not overload your plate
• One serving without skin: 4 oz. = 173 calories (depending on how it was cooked)
• Limit your eating to 2nd's and not 3rd's
• Add whole grain to your stuffing (brown rice, bulgur, millet or barely)
• Lowers many chronic diseases 
• Helps weight management 
• Lowers blood pressure
• Lowers gum disease and tooth decay
• Include at least 3 dark green vegetable side dishes
• Has less calories per serving
• Has vitamins, lowers cholesterol, and blood pressure
• Tons of Fiber to keep your weight management in check
• Recipes:
• Broccoli, Shitake and Red Onion Roast
• Brussels Sprouts with Bacon, Garlic, and Shallots
• Use Turkey Bacon for less calories
• Healthy sweet potato recipe
• Sweet potato is loaded with vitamin C vitamin A, potassium, calcium, and iron
• Used by bodybuilders to help build muscle
• Recipe
• Sweet potato & Quinoa Casserole
  
• Healthy pie recipe
• Make sweet pies without all the unwanted extra calories
• Recipe:
• Pear Custard Pie
• If you want to try everything that is displayed to eat for Thanksgiving, then get small portions of each.
• Getting 1 - 2 oz of each dish will save you unwanted calories you do not want to take in and will save you from looking like a prude during Thanksgiving.
• Take your time while eating
• Your body does not know it is full until 20 minutes. 
• Take your time and converse with your family and friends. I'm sure there is a lot of catching up to do.
• Drink red wine, low calorie beer, fresh squeezed juices, and/or water
• Cut out sodas, especially diet sodas
• Red wine is loaded with anti-oxidants
• Drink beer like Miller 64 and other low calories that are under 100 calories
• Fresh orange juice or homemade organic lemonade has less calories than the high corn syrup prepackage ones.

Happy Thanksgiving!

        ~Candace~

New Moon and How It Can Be a Positive Phase for Your Fitness!

Image Credits: JCCC Astronomy

The moon revolves around the Earth, which puts it in 4 main phases: New Moon, First Quarter, Full Moon & Last Quarter.

The New Moon is the beginning of the Lunar Phase, and it looks like a slender, crescent in the sky. Spiritually it means for new beginnings and renewal, a chance to start over with a clean slate! When it comes to fitness there are many times you will fall off the bandwagon, but it does not mean you can't start over! As I have been practicing my photography skills lately, taking shots of the moon in distinct phases, I started looking up more information about it and saw how the spiritual meaning can really help my clients organize themselves mentally and spiritually to reach their fitness goals. 

Shot with My Nikon D3400

New Moon Journal Ideas:

You should be writing down your workouts, how much weight you used, your food intake and how you feel in your fitness journal. If you have not, this could be the reason you are not seeing the changes that you want. As a personal trainer, I always make note of clients' workouts, changes in training phases, their triumphs and failures besides also creating their meal plans. This is why you pay so much for personal training because we do all the paperwork (journaling), motivation, implementing and changing the plan that you are not capable of doing on your own. So, make sure if you do not have a personal trainer that you work with, write down everything when it comes to reaching your fitness goals. 

Here Are Some Other New Journaling Ideas to Consider Adding:

• What motivates you? 
• Release unhealthy habits that are hindering your fitness success and try out healthy ones. 
• Write down 3 - 5 reasons why you want to get healthy. 
• Visualize how you want to feel and look inside and out. 
• What is your favorite way to get yourself delighted over working out? 
• What fitness goals would you like to achieve by the next Full Moon? 

2013 Austin, Tx.

Write a goodbye letter to something that is no longer helping you reach your goals and fitness goals. Burn this letter under the New Moon as a way to release anxiety, anger, guilt, shame, fears, stress, and old habits. Make a visualization board for your regular and fitness goals! Seeing your goals in front of you really helps you to stay focused! Try out a new healthy recipe you found online, or a friend shared.

My Beginning 2007

 

Another thing to try is making a list of your greatest fitness accomplishments. This also includes just staying consistent with going to the gym. That is a huge accomplishment because most would rather be home. Make a playlist of your favorite songs for workout and cardio sessions. 

Stay focus, stay consistent and the changes will happen!

Candace

Sweet Potato & Quinoa Casserole Recipe

 

• Ingredients:

4 cups of diced sweet potato

3 tbsp of water

1 tbsp of olive oil

1/2 cup of thinly, sliced onion

2 tbsp of garlic

2 cups of chicken broth

1/3 cup of wine white

1 1/2 cup of quinoa

1 tsp of cumin

1 tsp of sea salt

1/2 tsp of cinnamon

1/4 paprika

1/2 cup of queso fresco

1/4 cup of fresh cilantro

• Directions
• Step 1: Pre-heat oven to 400 degree F. Meanwhile, heat oil in a large skillet over medium-high heat.
• Step 2: Add sweet potato cubes, onions and garlic to the pan and cook over medium-high heat, stirring occasionally, until the onions lightly browned, about 2 minutes. Add broth, quinoa, wine, salt, cumin, cinnamon and paprika. Bring to a boil. 
• Step 3: Spoon the mixture into a 9-by-13-inch broiler-safe baking dish. Cover with foil. Bake until the sweet potatoes and quinoa are tender and the liquid is fully absorbed, 35 to 40 minutes.

• Step 4: Remove from oven; increase oven temperature to broil. Uncover the casserole and sprinkle with cheese. Broil 8 inches from the heat source until golden brown, about 5 minutes. Sprinkle with cilantro. Let cool for 5 minutes before serving.

4 Standard Back Exercises Needed to Build Size & Strength

South Padre Island with my dog Taco

Why should women or anyone work hard in the gym to build their back? A lot of people, especially women disregard the importance of training their back or entire upper body. Training the back with weights not only increases your strength, but it also improves back posture and lower back pain. If you ever get into lifting heavy, it is essential to have a strong back to develop a strong squat. 

Besides strengthening your back, training also gives an aesthetically pleasing V-tapered look which gives an illusion of a smaller waist with a developed wider upper body. Who would not want to look smaller in the waist area!? So, if you have been lacking in your back training, now is the time to pay attention to your backside! 

The Back is Made Up of 4 Major Parts:

• The Latissimus Dorsi
• The Trapezius
• The Rhomboid 
• The Erecter Spinae

Here are 4 basic gym exercises to build a beautifully strong back! 

• To build size and strength keep the reps low and the weight heavy.
• Maximum strength training: 3 - 5 reps, heavy weight and 2 - 5 min. rest
• To get lean and cut keep the reps high and the weight moderate to light.
• 12 - 15 reps, moderate to light weight and 45 sec - 1 min. rest

Cable Lat Pulldown

T Bar Row Machine

Kneeling Close Grip Cable Lat Pulldown

Back (Hyper) Extensions

 

Beaver Full Moon is a Time to Rid of Bad Habits & Negative Thoughts that Effect Your Fitness Goals

Blood Moon Eclipse

During the Beaver Full Moon is a great time to start dump the bad habits and negative thoughts. Take on this Holiday season free of any impediments holding you back from reaching or maintaining your fitness goals. It is time to reach those goals and intentions before the Winter holidays are here. The Beaver Full Moon symbolizes the beaver's ability to be creators of their own lives which is the perfect time for self-reflection, meditation, and celebration for changing your life to the best it can be health wise. 

Blood Moon Partial Eclipse

On the other side, the Blood Full Moon Eclipse in Taurus symbolizes indulging in "the good life", comfort and pleasure is prioritized. Make sure to keep a healthy balance of the "good life". Taking part of too many Holiday celebrations that coincide with drinking alcohol and decadent foods can ruin all that hard work you have spent training and eating clean. Lots of pleasure can be found with maintaining an equilibrium of being healthy, keeping your fitness goals intact and enjoying the Holidays with friends and family.  

Beaver Full Moon 

Beaver Moon Spiritual Meaning and Intentions for Health and Fitness

• Protection
• Protect yourself from negative influences that will ruin all the demanding work you have put into getting healthy and strong.
• Release
• Release all those negative thoughts and bad habits that will steer you away from your fitness goals.
• Cleansing
• Drink lots of water, eat nutrient dense foods, get 7 - 9 hours of sleep, destress with fitness and meditation. Get outside and take a walk, run or bike. Getting in tune with nature has a very cleansing and relaxing effect on the human body. 
• Empathy
• Don't feel negative thoughts towards people who don't understand your fitness journey. Just remove Negative Nancys from your circle and surround yourself with likeminded, positive people. Remember, they lash out at you because they feel they must be responsible for their own fitness. 
• Transformation
• You are the creator of your own life. It is never too late to transform it into a healthy one physically and mentally. 
• Preparation
• Everything takes preparation. So does eating healthy, maintaining a weekly workout schedule and regular life. Our phones have made it very easy to schedule the week/month for work, family life and play. You can also use a pocketbook journal with a calendar. Schedule your workouts and meal preps just like you would schedule any other important appointment. You will have enough time to prepare for anything if you schedule it beforehand. 

Become and maintain the dream version of yourself you have always wanted to be. Make a visual board of your next goals for the end of the year to the beginning. Review your New Year's resolutions from the beginning of this year. Did you reach all or most of them? Get rid of old clothes that do not fit any more. You do not need to hold onto an item of clothing out of guilt. Donate, sell or throw them away. Having these clothes will only give you the opportunity to get comfortable with gaining weight again. 

There is nothing selfish about taking care of your health and well-being!

Candace Foxx

Be Careful with Taking Pharmaceutical Supplements from Personal Trainers & Coaches

 

Pills my newest client asked me if they were fat-burners that she got from her last personal trainer.

First, no one should be taking pharmaceutical products from anyone who is not a pharmacist or Dr. most of these people have not done enough or any research on what they are giving you and how it will affect your body. It is ALSO ILLEGAL for anyone other than a Dr. or pharmacist to prescribe any of these medications for you. 

Oxarox Pill Form Steroid for Weight Gain & Bone Pain

I got this new client a little over a month ago from a very well-known personal trainer in my local area and yesterday, she asked me about some "fat-burners" the past trainer had given her. Right away I was suspicious because this female trainer is known for being on sports performance pharmaceutical drugs. I was not familiar with this brand name and asked my pharmacist friend. He confirmed it was a STEROID for weight gain and for bone pain. He also gave me the run-down of the side effects. I will never understand why anyone would take any of this stuff just to gain muscle when you can't keep it without repeatedly being on a cycle and destroying your organs, voice, enlarging your genitalia and facial features. What amazes the most is how you keep the deep voice, huge face and enlarged female genitalia, but not the MUSCLE when you quit juicing. 

Pharmacist Will Casey & Oxarox Side Effects

To me it is not worth it. I personally stayed completely natural because BODYBUILDING saved me from a life of drug-abuse, alcoholism, depression, anger issues and an eating disorder that I suffered from since I was 12 years old. It hurts my heart when I hear people tell me how bodybuilding did the complete opposite for them and ruined their lives. A lot of this starts with trainers, coaches and supplement stores illegally selling pharmaceutical drugs and persuading individuals that the ONLY WAY they can GAIN MUSCLE and LOSE FAT is with these drugs. This is FAR FROM THE TRUTH! The body is a machine! It can lose fat and gain muscle completely on its own NO MATTER THE AGE. Granted, depending on age determines how strong your hormones are, but it DOES NOT MEAN you CAN'T GAIN MUSCLE!!!

Huge Acne Scars Side Effect of Deca-Durobolin Steroids on a NPC Bikini Competitor

 

In addition, let people DECIDE FOR THEMSELVES whether they want to take pharmaceutical drugs to assist in their fitness goals. One of the worst situations that I have been in repeatedly is telling a potential competitor that they cannot compete naturally because they took illegal substances without knowing it. Some of the strictest shows that I competed in with the WNBF (World Natural Bodybuilding Federation) require an athlete to take a lie detector test prior to being accepted to compete in the show. If they place in the top 3 or 5, they are immediately tested after they leave the stage. Athletes who have taken steroids or any type of other pharmaceutical drugs cannot compete in this federation and many others for more than 2 to 7 years depending on how long they actively took the drugs. 

2019 WNBF World Championships 7th Place Pro Fit Body

So, make sure that when you are making the decision to play with illegal substances that you will not be able to go and compete in strict natural bodybuilding shows with the NGA, INBF, NFF, OCB and other natural federations that require a lie detector test. Also make sure you talk to a professional with a medical background to monitor your vitals. Most of these people giving you all these medications are not monitoring their clients' vitals and it seems like they are just throwing as much as they can on a wall to see what sticks. They never consider their client's health and well-being. 

2018 Mr. Olympia Shawn Rhoden

IFBB Pro Alena Hatvani

Ever since I got into competing back in 2011 with the INBF (International Natural Bodybuilding Federation), it was common knowledge that an average of 10 - 15 athletes with the NPC/IFBB were dying each year because of substance abuse. It has only gotten public scrutiny lately because of the deaths of some high-ranking competitors like, 2018 Mr. Olympia Shawn Rhoden, IFBB Pro Cedric McMillan, IFBB Pro Alena Hatvani and many others in 2019 - 2022. Before, they would just lie and tell everyone that people like this died of eating bad foods to fast or too soon. Never would they admit it was substance abuse until recently. IFBB Pro athletes like Mr. Olympia Classic Physique Chris Bumstead are finally publicly admitting they take sports performance drugs. Before, they would lie to the public and say it was genetics. There are many who still say they are natural, but the public is starting to realize that there is no way for many of these athletes to gain so much weight, muscle and get so dry naturally. In addition, a well-known IFBB Pro Coach, Shelby Starnes, has been linked to many deaths and permanently medical damaged female bodybuilders. There were a few ladies in my local area of the Rio Grande Valley coached by this guy and one of them ended up in the hospital after her prep. Check out this wild YouTube podcast that goes into the depth of how dangerous his coaching is to athletes. 

 

IFBB Pro & Coach Shelby Starnes

 In conclusion, this blog post is just to inform people of the risks of not being aware of what your trainer, coach or friend might suggest for you to take to enhance your fitness goals. Make sure you investigate everything you take prior. Even legal supplements can have disastrous side effects on people who have heart issues, high blood pressure and diabetes.

 

Keep safe out there, keep active and train smart!

Candace Foxx

Sources:

• Heartwise.com
  
• Leo and Longevity Podcast
  

 

 

Immune Boosting, Inflammation Reducing and Vitamin C Rich Tonic Recipe

 

Hibiscus, Ginger & Echinacea Tonic

1/2 gal of distilled or spring water

1/2 cup of dried hibiscus

1/4 cup of fresh ginger root

1/8 cup of dried echinacea flower

Directions: Make an infusion and boil the herbs for 10 - 15 minutes on medium high. Strain the herbs and store in the fridge. Drink whenever you feel you need a boost for the day! 

Hibiscus: 

• Protects with antioxidants such as beta-carotene, vitamin C and anthocyanin
• Fights inflammation
• Lowers blood pressure & cholesterol
• Promotes weight loss
• Fights bacteria
• Supports liver health

Ginger:

• May provide relief from motion sickness and alleviate nausea from morning sickness or chemotherapy
• Helps manage blood pressure and support heart health
• Helps manage weight and blood sugar levels
• Can relieve pain and inflammation
• May have cancer-fighting properties

Echinacea:  

• Contains antioxidants flavonoids, cichoric acid and rosmarinic acid which help to bolster the immune system. 
• Encourages production of white blood cells. 
• Contain compounds called alkamides which can further promote antioxidants actively lowering blood sugar levels, reducing anxiety and treating certain skin conditions. 
• It may also be used to treat pain, inflammation, and migraines 
  

Sources:

• Clevlandclinic.org
• Healthline
• Happy Earth Tea Company

 

Best Foods to Eat When You Are Feeling Bloated

2011 My First Photo Shoot w/ Rocking Photography

 Feeling bloated and not yourself is a very uncomfortable experience that mostly women go through at least 2 times a month naturally. Men too also experience side effects from bloating mostly from the types of foods they ingest or side effects from certain medical issues. Best way to get rid of unnecessary bloating is to eat the right types of foods that are natural diurectics. Here is a list of foods to incorporate in your diet!

Raspberries

• Fruits:
• Cranberries
• Watermelon
• Pineapple
• Lemons
• Grapes 
• Peaches
• Pears
• Red berries
• Tomatoes
• Elderberry

Beets

• Vegetables:
• Beet
• Cucumber
• Onions
• Garlic
• Bell Pepper 
• Cabbage
• Horseradish
• Pumpkin
• Daikon
• Kale
• Asparagus
• Carrots
• Sauerkraut
• Celery
• Lettuce
• Fennel
• Rhubarb
• Rice
• Potatoes
• Red Radish

Cilantro

• Herbs:
• Cilantro
• Ginger
• Mint
• Parsley
• Horsetail
• Nettle Leaves
• Dandelion
• Mate tea
• Coffee beans
• Birch leaves
• Goldenrod 

• Sodium Intake
• Too much sodium can lead to water retention and bloating. Reduce the amount of sodium intake in your food. 
• Switch your sodium to sea salt. Sea salt reduces retention and eliminates bloating. Sea salt is pink, gold or black. It is not WHITE!!! White version is the more processed and will do the opposite of real and organic sea salt
• Sea salt reduces blood pressure, inflammation, has important electrolytes the body needs, reduces muscle cramping, and keeps you hydrated! 

• Apple cider vinegar
• ACV is naturally acidic, and so for people with low stomach acidity, using it may help raise stomach acid levels to aid digestion.
• ACV is also an antimicrobial substance, which means it may help kill bacteria in the stomach or intestines. Excess bacteria or bacteria in the upper intestines release gases that can lead to bloating.

Sources:

Cleveland Clinic

Facty

Healthy Hildegard

Science Daily

What a Great Grandmaate

Medical News Today

4 Basic Exercises for Chest You Should Be Using

 

4 Basic Exercises for Chest

    One thing that I notice throughout the years that I have been in the fitness industry (14 years), many women disregard the importance of training their upper body. A lot of them fear that they are going to grow MASSIVE like men, but this is impossible naturally. Women are not designed like men. Women have estrogen and Men have testosterone as the main hormonal makeup. The only way for women to grow like men is if they use male testosterone (Steroids and SARMS). Otherwise, the female body has too much estrogean and too little testosterone to grow to the size of men. 

    In addition, women need upper body strength for all types of things to be self sufficient at home, work or the gym. It just depends on what your fitness goals are. I wanted to be a Pro Figure and Pro Female Physique competitor. That is why I developed my upper body to this level of muscularity. This type of development also takes many, many years of commitment and heavy lifting. So if your goals are not to be a competitor or look like one, then you have no worries about getting TOO MUSCULAR. You can still work out your chest with the goal of being toned and slim. 

    Here are some basic exercises that will help you build your chest, your strength and get you nice and toned. 

Push-Ups

Swiss Ball Chest Flys

Barbell Incline Chest Press

Decline Dumbbell Chest Press

6 Awesome Core Exercises with a Swiss (Stability) Ball

         A Swiss (stability) ball is essential for core training and strengthening. The Swiss ball provides an unstable environment which forces your core to work harder because it has to execute the execise and keep stable at the same time. The burns more calories and trains the core better than stable exercises of abdominal machines. 

People of all ages do not realize the importance of core training and strength. It keeps you from losing your balance, prepared for heavier lifting and reduces the chances of injury. Here are some examples of Swiss ball exercises you can use to change up your core training workouts.

Swiss Ball Crunch

Swiss Ball Tucks

Ball Double Side Leg Lifts

Swiss Ball Twists

Swiss Ball Back Extensions

Swiss Ball Alternating One Leg Crunch

 

 

6 Great Total Body Exercises

6 Great Total Body Exercises

• Total body exercises are great for people who have limited time to work out. These types of exercises hit different parts of the body at the same time, burning fat more efficiently than regular splits. Especially, when they are done is a circuit formation. 
• However if you work out in a commercial gym, doing circuits can be very hard. Best thing to do if you only have access to gym equipment is a commercial gym is to do your workouts in supersets. 
• Here are some example total body exercises:

Barbell Clean & Press

Squat Curl

Barbell High Pull

Dumbbell Squat Press

Alternating Kettle Bell Swing

Tire Flips

 

6 Great Exercises for Glutes

6 Great Exercises for Glutes

Nowadays, it is all the rage to have large muscular glutes and thighs. Here are some exercises to help you reach your peach gains! 

•  Low reps (5 - 10 reps) with heavy weight for people who want to increase the size of their glutes
• High reps (12 - 20 reps) with moderate to light weight for people who want to lose fat, get more defined & cut glutes

Reverse Hack Squat

Cable Pull Through

Stiff-Leg Deadlift

Leg Press

Smith Machine Sumo Squats

Hip Thrusters

 

Apple Oatmeal Bread Recipe

Apple Oatmeal Bread Recipe

Ingredients:

•  Greek Yogurt 1 cup
• Olive oil ¼ cup
• Stevia 2 tb spoon
• Cinnamon ½ teaspoon
• Salt 1½ teaspoon
• Whole wheat flour 1 1/2 cups
• Rolled Oats 1 1/2 cups
• Yeast 2½ teaspoon
• Apple (peeled and diced) 1⅓ cups

Directions:

1.  Pre-heat the oven to 400 and grease your bread pan. I used a mini bread pan mold in the video above.
2. Add all the ingredients except the apples in a bowl. Add the mixture into the pan of the bread machine.
3. Select the required “dough cycle” and push start. Check the dough after 5 minutes.
4. Add the apple pieces 5 to 10 minutes before the ending of the last kneading cycle.
5. After the dough cycle is done, transfer it to your greased pan and back until a gold crust appears on top. With the mini bread pan I used, it took about 30 - 45 minutes. 

Tiktok Username: @candacemfoxx