Be Stronger Than Your Excuses



Be stronger than your excuses.

Every day I can choose to say that I’m too tired or too busy. I can say that I don’t have time to dedicate 30-45 minutes to exercise today.

OR…….. I can get up every day and make it happen. I can look in the mirror and be proud of myself because I am strong. I can know that 3 months from now….6 months from now…… I will be reaching and smashing goals.
Instead of looking at myself wishing I would have done something other than make excuses.
Be stronger than your excuses today.

Ultimate Green Smoothie


I’m addicted to my latest green smoothie recipe! Adding spinach to my smoothies has been helping me get my veggies into my day for a few years now. It’s super easy and it blends right up with the rest of the ingredients. The chia seeds add some healthy fat and of course with protein powder it’s loaded with protein as well! Keeps me going for hours after a workout. ❤❤

Signs of Eating Disorders

anorexic pic


If you have been following me for any length of time, you might know that I have suffered with anorexia. I say it in the past tense, however it is something that I will battle with it my entire life. Eating disorders don’t just go away. The symptoms on the outside will heal, but the scars on the inside will always remain. The irrational fear of gaining weight I believe will always stay with me.
Let me give you some background on eating disorders in case you are unfamiliar.

Anorexia Nervosa is an eating disorder that is depicted with an abnormally small food intake and a refusal to maintain a normal body weight for the person’s particular gender, age, and height. A distorted body image coupled with an intense fear of “getting fat” accompanies this disorder. Individuals will attempt to control calories by participating in episodes of severe restriction of calories. Sometimes this is done to overcompensate for overeating or to cause a negative caloric balance to “earn” extra calories later.

Binge eating is another form of an eating disorder. This occurs when an individual significantly surpasses their caloric needs. It involves the consumption of large amounts of food. It is followed by feelings of depression and guilt. These binges can occur from 3-5 times per week.

Binge eating can often lead to Bulimia Nervosa. This is identified by binging and then purging the food by vomiting or other means; including the heavy use of laxatives and diet pills.

Anorexia Athletica is another form of anorexia. It includes the compulsion to exercise to excessive and unhealthy levels to give the athlete a sense of having control with maintaining or losing body weight.

Restricting calories can likely to lead to binge eating. This happens because our bodies need food. When we deny our bodies the fuel it needs, our brain takes over to ensure survival. It will make you hungrier, so that you will eat more food. Add in the right emotional stress and you have a ticking bomb for a binge session. It most often occurs because of the stress and exhaustion of excessive dieting.

Weight loss should be a part of small healthy lifestyle changes. Small changes don’t cause large amounts of stress on your emotional and physical being. When disordered eating habits become routine is when eating disorders occur. These disorders can start from an attempt to lose weight and then grow from there.


eating disorder graphic

Eating Disorders can even occur in those educated about healthy eating strategies and inappropriate behaviors- including personal trainers. I have been working really hard the last couple years to be healthy. I thought I was winning that battle, but in reality- I wasn’t.

For the last year, I have struggled with anorexia athletica. I had been consumed with the need to maintain my weight loss and feel the need to control the fact that I WAS eating. So I worked out beyond what was necessary. I worked out way beyond what I would advise to a client. I worked out beyond what was healthy. So, I talked with my husband and then took a few months to only work on my yoga practice. I used yoga to gently heal my body from the abuse that I had been putting it through. While I had started eating again, I hadn’t eased up on my workouts. I would from time to time, but I would start “adding” more in. I tell you this to show you that I am a real person. I have struggles just like you. I am a real mom in the real world with work, husband, kids, and responsibilities.

If you struggle with an eating disorder or are concerned that you might be on that road please reach out to someone. I know how difficult that can be. I would scream “help me” inside my own head sometimes to my husband. Somehow the words never escaped from my lips though so he wasn’t aware of my desire for help. Reach out to a loved one – someone you trust. If that seems too scary there are places you can go. National Eating Disorder Association is only a click or phone call away. Their number is 1-800-931-2237.

Please join me next week where I will discuss what happens to our metabolism and bodies when we restrict calories.

Healthy Eating Through the Holidays

invite graphic

Hey Moms!
If I offered a FREE Clean Eating Group with help for the holidays that would involve your participation and would include a clean eating 7 day meal plan ( includes, a shopping list, recipes and meal prep over the weekend, tips for using holiday leftovers and getting through Black Friday the HEALTHY way along with group participation, support and motivation) — WOULD YOU BE INTERESTED?

I will be holding it here on Facebook in a private group for a few of those who wanted to get to get some extra support, motivation and fun in doing this together.
I don’t know about you all but so much easier to just have someone tell you what to eat and give you the recipes, when it comes to eating, and get some overall good healthy clean eating in – so much more fun to do it with others and motivate each other.
The last group we got a ton of amazing results; families were eating cleaner, husbands and wives were losing between 3-9 pounds in 10 days just by eating clean.


November 30, 2015 is the date I’m going to start the group. It will open up on Novemeber 25 to allow us to get to know each other and get access to tips for surviving Black Friday and healthy recipes for Thanksgiving leftovers.
To join this group:
1. Find me on Facebook at Rock Candi Fitness.  Send me a message you want to join the group.
2. Comment with your email below. I’ll get your added into the group  so we can learn about shopping for healthy foods, meal prepping and I can give you the meal plan and recipes.
This is going to be so much fun!

Deluxe Chicken Pasta Casserole

deluxe chicken casserole

I came up with this casserole this week. It isn’t the *healthiest*, but it satisfied my family’s need for a comfort food casserole as the weather is starting to turn much cooler. You could use leftover ham or turkey in place of the diced chicken, when those holiday leftovers are sitting in your fridge and you’re wondering what to do with them. I usually use broccoli, but the freezer ate the broccoli and gave me peas instead. The fried onions are completely optional, but provided my husband with that little hug to the soul that everyone needs now and then. 

Deluxe Chicken Pasta Casserole


  • 3 cups whole grain pasta, uncooked
  • 1 cup dice chicken breast, cooked
  • 1 cup chopped onion
  • 1 tablespoon minced garlic
  • 2 cups shredded cheese
  • 1 1/2 cups plain nonfat greek yogurt
  • 1 cup nonfat milk
  • 2 cups frozen broccoli
  • French fried onions-optional


  1. Bring a large pot of salted water to boil. Stir in the pasta. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 8 minutes; drain.
  2. · Preheat oven to 350 degrees F (175 degrees C).
  3. · Spray a 9x13-inch baking dish with cooking spray.
  4. · Melt butter in a large skillet over medium-high heat. Cook and stir chicken and onion in olive oil until onion is tender, about 5 minutes.
  5. · Stir garlic into chicken mixture and cook for about 2 minutes more; remove skillet from heat.
  6. · Mix cooked pasta, Cheddar cheese, broccoli, milk, plain yogurt into the chicken mixture until well mixed.
  7. · Transfer pasta mixture to the prepared baking dish.
  8. · Bake in the preheated oven until cheese is melted, about 25 minutes. Sprinkle French-fried onions atop casserole and bake until golden, about 5 minutes more.
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Crock Pot Chicken Vegetable Soup

crockpot chicken veggie soup

I was sick last week with a cold. When I am sick I want nothing more than soup. It cannot be soup out of a can though. I just don’t like the taste of those, so it has to be homemade. Since I am the chief chef in this household, I would be the one in charge of making the soup. Hmm….Sometimes, when you’re sick the last thing you feel like doing is cooking. I brought my crockpot out because I consider it my right hand man in my kitchen. He can do all the cooking when I just can’t. 😉 So, I plopped in the ingredients and I was able to enjoy soup all week.


Was I supposed to share? After all, I was the only sick one last week……wink, wink.

Crock Pot Chicken Veggie Soup


  • 3 chicken breasts
  • 14.5 oz can diced tomatoes
  • 2 cups baby carrots
  • 1 small onion, diced
  • 16 oz frozen green beans
  • 1 cup sliced mushrooms
  • 2 cups sliced zucchini
  • 1/2 cup frozen corn
  • 1 tsp fresh garlic
  • Italian seasoning (basil, oregano, parsley) to taste
  • 3 1/2 cups water or broth*
  • 1 bay leaf
  • Optional: add 1/2 cup or so uncooked brown rice, quinoa, etc.


  1. Just place all in the crock pot and cook on low 7-8 hours or high 3-4 hours. I shred the chicken in the crockpot when it is finished.
  2. *I used water because I didn't have any broth on hand. I don't like the canned broth because I find them too salty (even the low sodium versions). That is just personal preference. Feel free to use whichever you and your family will enjoy best. :)
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10 Reasons Women Should Lift Weights


Article from Team Beachbody Blog


Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.

For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

When Life Doesn’t go as Planned

when life doesn't go as planned

So I have been missing for a few. Let’s catch up! Last week was my birthday and my wonderful hubby took the week off. It was amazingly wonderful. I continued with Piyo last week and my hip is feeling so much better.

I will be doing the new program Hammer and Chisel when it comes out next month. So, I have decided to play with my workouts until then. Today I did Chalene Extreme weights. I own the program and have NEVER done it I also did Insanity yesterday. I think I’ll play with those two this week.

Sometimes we have a plan, and then life happens. I had a plan to do Beast and T25 until Hammer and Chisel comes out. My body told me otherwise. That’s life, right? The best intentions. BUT- I’m still getting it done. I’m looking at this as a chance to experiment and play. So my workout posts will be crazy-but that’s ok. Because so am I. ❤

DIY: Healthy Instant Oatmeal Packets

DIY: healthy instant oatmeal packets



Those little oatmeal packets seem so convenient-especially for busy moms! The problem? They are loaded with sugar. AND, if you have kids with hollow legs like I do-one packet is SO not enough to fill them up. I discovered a way to make my own little packets that even my kids can make on their own.

Pulse some dry oats in the blender to make a oat flour. After pulsing oats in blender to form a oat flour add 2 tbsp of the oat flour to a 1/4 cup of dry oats. Place in a ziploc baggie and write directions on the bag.

When ready to make them add 2/3 cup hot water to oats in a bowl. Let sit for 2 minutes. This makes a hearty oatmeal.

The possibilities are endless for flavor toppings!


*applesauce (unsweetened)


*chopped fruit

*frozen, thawed fruit

*dried fruit



*maple syrup



*peanut butter

*peanut butter AND jelly



*wheat germ

*flax seeds (after cooking)


*maple extract (to taste exactly like the little maple packets of oatmeal)


*dried cranberries


*chopped nuts

*2 tsp mini chocolate chips

Let me know if you have more ideas or how this worked for you! Leave a comment below!

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