My story is not unique. I've been married 27 years and I had lost myself. I concentrated on everyone else. My two sons were growing up and they had their own lives. My husband became Department Head of Marketing at University of Texas at Tyler. I have been an international flight attendant with American Airlines for 30 years.
Before I knew it, I had high blood pressure, high cholesterol, and I was pre-diabetic. My asthma wasn't managed and I struggled to breathe. I was diagnosed with uterine cancer that sent me into instant menopause and all the anxieties that came with that.
Our family took our annual trip to Belgium to visit family May, two years ago. I struggled to keep up on the bikes. My breathing was labored while even walking. I was in very poor health. When I saw myself in all the pictures, I wanted to crop myself out. I decided to make a change.
I started to move my body and watch what I put into my body. For the first time in 27 years, I started to put myself first. I knew that I couldn't do it alone so I sought for professionals. I joined a behavioral based and lifestyle focused weight management group that taught me the importance of good nutrition, physical activity, and lifestyle changes. I learned how to live a healthy lifestyle. I began training with Cassandra Gann and she became a tremendous positive force in my life. Most important were the three men in my life: my husband and my two sons. They loved me and encouraged me every step of the way.
I went from a size 16 to a size 8! I lost 63 pounds! As I shed the pounds over two years, my health changed drastically. Today, my blood pressure and my cholesterol are normal. I don't suffer with asthma attacks. I enjoy eating healthy foods. I make working out on my own and with Cassandra Gann an integral part of each week. As I slowly turned my body into a much stronger, leaner me, I gained confidence and energy. This past May we took our trip to Belgium. I took a 21-mile bike ride. My husband and I also ran a 10 K together. I am happy to say that I have gained me back!
If you are where Candace was or need that extra boost to help you move forward in a healthy active lifestyle, contact me now. 903-574-1769 I will be glad to help you gain your life back! - Cassandra Gann
If you love a good run as much as I do, or if running is a part of your exercise program at all, it is important that you invest in a good pair of running shoes.
Everyday basic tennis shoes don’t give you the support you need for running, and will result in unnecessary pain and injury.
Running projects more than your body's weight onto your feet, joints, and muscles every time you strike the ground. Therefore, what is between you and the ground has a direct impact on your entire body. The wrong shoes can lead to blisters, shin splints, ankle, knee, back, and hip problems.
Save yourself some grief and take the time to find the right pair of shoes. Don’t be afraid to spend a little money. The benefits are worth every penny, and your runs will be considerably more enjoyable!
I suggest visiting a shoe store that emphasizes running shoes and get fitted. A reputable store will have a knowledgeable staff, and allow you to try them with a good return policy.
This may be a hard pill to swallow for some of you, so I'm going to tell you upfront to put on your big girl (or boy) panties, and grab a glass of water, because it's time to get it down.
I have written fitness programs over the years and have had many great successes. I have also had clients who didn't follow the program, who somehow thought if they paid for a solution that it would magically happen without having to do any further work. I have heard literally every excuse in the book. I have even seen people run to every doctor under the sun trying to find out what is wrong with them, I mean it's got to be their hormones right? It couldn't possibly be their fault that the weight is not falling off. (Do not misunderstand me here, if you have a sincere thyroid, or other hormonal issues, get it taken care of - and then do your part to move forward in a fit lifestyle.)
As a fitness coach I have had to swallow a truth pill myself, and learn to understand that not all people can change every behavior with the flip of a switch. I do have those dream clients who have, and the results speak for the science of nutrition and exercise. However, over the years I see that this is not the majority.
My heart overflows and I cry happy tears a lot as I follow this desire placed in me to see changed lives. I rejoice in reversed osteoporosis, lower cholesterol, controlled diabetes, no longer needing medications, recovery from depression, being able to tie your own shoes, every drop in pant size, and every great dr.'s report! I appreciate every message of increased energy, ability to do chores more easily, physically being able to play with kids and grand kids, and enjoying life to the fullest. I could go on!
In following this desire, I have had to learn to meet people where they are, and work step by step to get them where they want to be. You see, the hardest part of swallowing this truth pill for me was patience, because I know what your body will do, and I get excited! I want your success as NOW or yesterday as you do! In swallowing this pill, I have learned that with this approach success is still imminent, and it lasts a lifetime. I have in turn seen more successes after I let this pill dissolve.
Let's get back to you - It's time to pull up those panties, grab your truth pill and that big glass of water...
Open and Swallow - here we go!
Where are you? What is holding you back from reaching your goals?
Here's a list of common limiting factors. I want you to note (either on paper or your electronic device) the ones that apply to you, and add any personal factors that you are aware of, that are keeping you from your health and fitness goals.
Ok, now that you have your list of what is holding you back, I want you to arrange that list from the things that you think will be easiest to change to the most difficult.
Take the top limiting factor. Look at it. I want you to be realistic with your capabilities here. What is the smallest meaningful change that you can make right now to overcome or fix this? Remember I want it small and realistic. It could be adding a multivitamin at breakfast, eating breakfast, or something as simple as setting an alarm to remind you to drink water or eat during the day, adding one serving of veggies, dropping just one sugary drink per day or week, going to bed 30 minutes earlier, etc. Whatever you choose, just focus on practicing that one new behavior. The more we repeat a new behavior, the more it becomes automatic. Repeat the new behavior until you have turned it into a mindless habit.
Once you feel that the thing which was once a limiting factor is no more, remove it from your list! Take time to acknowledge your accomplishment and be proud of your success, you did it! This feels good and it needs to be rejoiced in. Now you know you can do this! That is powerful and freeing.
Ok, now its time to go to work on the next top limiting factor. Go about it by repeating the small realistic steps that helped you with the last one.
By starting with the easier tasks, you will not only gain your confidence, but as you feel better and better, the monsters at the bottom of the list will become smaller and smaller.
I pray you find this approach helpful and life changing, and that you experience all of the successes and joys of optimal living.
If you need further coaching in this area I am here for you and would be glad to work with you. Message me and we will set up a time to get together.
Much love and health -
Next to health, this the the number one reason I love what I do! CONFIDENCE.
Confidence spills over into EVERY area of our lives. We become happier, more efficient people in every aspect. And for whom it applies, let us not overlook the effect it has on our marriage!
Got this text, with the pictures above attached, from a client turned friend as she was headed out for her anniversary date:
"So I have never been able to wear this shirt because it's a body suit shirt and it hugged everywhere and looked bad. Tried it on today for our anniversary dinner and BAM I can wear it!!!"
She looks fantastic and so incredibly happy! My heart smiles still at her radiance and confidence!
If you are on the fence about making a lifestyle change, get off. It is time for you to experience this joy and live confidently!
Love yourself enough to take care of yourself. Putting one foot in front of the other, one day at a time, your confidence will surely rise. Message me and let me help you to move forward. It would be my honor.
Much love and confidence!
It is that time of year again where we take a long hard look in the mirror and decide… What are the things about last year that we didn’t’ accomplish? What are the things that we wanted to do that we just didn’t make time to do or make it a priority to do it?
And it’s this time of year that we see a huge influx of people that are going into the gym. They are getting memberships and they are trying to get into shape, because it is something that they truly want to do. But most of the time they just don’t know how to do it. They don’t know where to start, they don’t know how to stay consistent, and they don’t’ know where to go when they fail. When they fall of the rail they don’t know how to get up again.
That is why it’s crucial and important to have a good network of people around you.
It is just as important to have the plan. If you go into the fitness world without a plan you are not going to make it, because you are going to rely on your emotions.
At the end of the day it doesn’t matter if you ‘feel like’ getting out of bed and going to the gym, it doesn’t matter if you ‘feel like’ doing 40 minutes on the elliptical or stair steps. The way you feel is what got you where you are, it’s what makes you miserable. And if we live our life based on how we feel we’re never going to accomplish these goals because we are never going to attain the discipline to put those feelings aside and do what needs to be done, it’s a principle.
Truth is, until you have someone that can sit next to you and outline that principal, and hold you accountable to that principal (so that when you don’t ‘feel like’ going they hold you accountable) you will struggle and quite realistically, give up.
If you don’t plan for success you are going to plan to fail.
The plan is what is going to hold you up, and keep you through the times when you plateau. When you lose a bunch of weight in the beginning its easy, because your body is used to doing absolutely nothing. It’s going to respond because your body responds to that change. But eventually it’s going to catch up, and your body is going to say “well we do the same things over and over again”, and you are not going to see any progress. You are going to get frustrated, and if you plan doesn’t include those changes you are going to quit, you are going to give up.
Statistically, in some of the news that I’ve seen, its somewhere between 70 to 80% of those who set new year’s resolutions to do fitness and change their lifestyles quit by February. Right back in the same boat becuase they are living life based on this emotional feeling of how ‘you should look’ and how ‘you should feel’.
It comes down to the fact that it’s as simple as what you put in is what you are going to get out - regardless of how you feel about it.
So how do you create the plan?
You create the plan by setting the goals that you want to achieve.
You must go into this knowing that it’s not a diet, and it’s not that you are going to ‘workout’, you are going to train. You are not dieting and you are not on a special diet, you are changing the way that you see food. You begin to see the process of food as fuel. You accept the fact that it doesn’t matter what it tastes like, this goes back to what it ‘felt’ like.
Your body doesn’t care how you ‘feel’. You either get up and do it or you don’t see results.
In the respect of food, it doesn’t matter what it tastes like when it comes down to it, all though you can make it good. At the end of the day it’s the type of fuel your body needs to build on the things that you need to do to reach your goals.
Ok, so once you have your goals established, and once you know what your daily needs are for calories, how much you need to burn, and how much you need to eat (what’s known as macros), the next thing that you do is follow the plan to the T.
This is the tricky part I know! You must have a food plan that fits into your life along with the criteria of your overall goal. You are going to eat different things if you are wanting to gain muscle, or if you are wanting to lose fat. That’s going to be a separate fuel plan or a separate diet plan. And so, it’s very crucial and critical as to what type of foods that you are putting into your body.
It comes down to needing a fitness plan to outline all your necessary macros, and fitting them into the reality of your life. You need someone that can create your nutrition plan and give you the exact amount of proteins, the exact number of carbs, and the exact amounts of fat to eat, at what time, to get you to your goal. An outline for success.
All of that said, once you have your outline it’s as simple as following the instructions.
Find the instructions here:
Join our FB Support group = BfC SOLDIERS in Training for encouragement and accountability.
It has been drilled into us that our metabolism drops after 40. The truth is that our metabolism is a direct result of our lean muscle mass, the foods we ingest, and the amount of energy we require daily. Yes these things have changed from our 20s but it is still within our control!
Not only that, once you get your metabolism in check the amount of struggle to maintain your physique lessens. You do not need hours of cardio a day and salads only to maintain a lean physique. That is actually counter productive! I am a grandmother over 40 and enjoy the balance - and the body.
To my precious mothers with BABY FAT. You can get your body back, and make it EVEN BETTER than before!
I have heard it over and over again. "I had a baby and I can't or will not ever have MY body back again."
Stop believing these lies. You can have your body back and even better than before.
You may have even had a cesarean section and you believe those muscles have been cut and that you will never see your abs again. This is a lie.
The truth is that with proper nutrition and a good training program you can melt away the fat between the muscles and the skin and your abs are still in there!
The girl in picture has three children and this is three weeks on my program.
You are not alone!
More than one-third of America is obese and the numbers are rising. Most often people tell me they have been heavy all of their lives and their parents are overweight too. Not hard to believe in this "convenient" and sedentary world we are living in.
Are you ready to make a change?
Whether passed down physically or learned behavior, this problem can be corrected with proper nutrition and purposeful training. Yes, the fat can be lost forever, and a healthful, appealing physique can be obtained and enjoyed for a lifetime. Are you ready? Click the link below and let's get started today!
Missing meals or eating junk will hinder your fat loss goals. There is no way around this fact. Therefore, it is extremely important that your food is handy and ready for the week ahead.
The quality of food we desire to ingest is not typically drive thru available or found in the frozen dinner section of our local grocery store. So we must pre – prepare our foods for the week. This is called meal prep!
Pre- cook your meat proteins for the week and put half in the freezer. Grill, bake, broil, or prepare on the stove your favorite lean protein selections. If you will be home for dinner or any meal that you want hot, by all means enjoy it fresh! By cooking enough for the week and putting half in the freezer you will always be protein prepared.
You may choose to prepare them less often to have more fresh if your time allows, maybe you grill dinner every night and can prepare enough for your lunch the next day, that is great! Don’t ever be in a position that you are without. I like the idea of back up here for sure.
However you find it easiest for your lifestyle, always have proteins available! You can freeze prepared meats confidently for 2 months and still maintain the quality. CAUTION: Do not eat meats after three to four days in fridge. Trust me on that one!
Gather your fruits and veggies for the next few days. You will have to go to the grocery store, farmers market, or local produce stand twice a week unless you have a garden in your back yard to get fresh veggies. Purchase frozen fruits and veggies when needed. Whatever you do, do not miss your daily dose of cancer- fighting, free-radical-destroying, acid – neutralizing, micro-nutrient rich power!
Have these handy to add to each meal, whether you are adding it to a travel container or your plate at home, make it easy and accessible. If you need to pre – chop and measure your veggies a few days before to fit your busy schedule, then do! Store them separately and add to the meal that day.
Along with your fruits and veggies, complex carbohydrates are good in the fridge 3-4 days. This is oatmeal, beans, quinoa, brown or wild rice, sweet potatoes, etc. Make a big batch and divide among your meals accordingly. Add them to your meal the day you will be consuming them, do not store with your protein.
If your nutrition program calls for supplements, be sure you have a week supply available. If you are running low, restock!
Not sure what you are suppose to be eating? Find your Individual Nutrition Needs here.
As always I'm here to help! If you have any questions do not hesitate to ask!
Limitless Legs - Routine #1