Iridescence = Fitness Energy Transformation

Join this amazing mentor, teacher and of course human Allison Bachmeier in her free 5 day challenge!

What's making you doubt yourself?!?! What are your limiting beliefs?

Are you ready for a HUGE dose of inspiration? I have an incredible story that will help get you fired up to dominate your day! Have you heard of Wilma Rudolph? In 1960, she became the first American woman to win three gold medals in track and field at a single Olympics. Thats impressive enough on its own but Wilmas story is far more than that.... She started out her life with pretty much all the odds stacked against her, culturally, financially, and physically. Wilma was the 20th of 22 kids (!!!) in an African-American family growing up in the segregated south of the 1950s. When she was very young, she developed scarlet fever, double pneumonia and, at the age of 5, polio. That left her disabled and unable to use her left leg. She was forced to wear a brace until she was 12, and doctors told her she would never walk again. But my mother told me I would, she later said. I believed my mother. With lots of physical therapy (including family members who massaged her leg and helped keep her active) and an incredible work ethic she eventually overcame her disability. When she reached high school, she joined the basketball team. Thats where she was spotted by a Tennessee State University track coach, who was impressed by her speed and began training her. By the time she was 16 years old, she qualified for the 1956 U.S. Olympic track and field team, where she earned her first medal: a bronze medal in the 400-meter relay. The triumph cant be had without the struggle. Wilma Rudolph But Wilma wasnt done. Even though she became pregnant as a senior in high school, she continued both her training and education, majoring in education in college. At the 1960 Olympics in Rome, she went on to break several records and earn 3 gold medals! In fact, she became known as the fastest woman in the world and skyrocketed to international fame thanks to her achievements. When she returned home to Tennessee after her wins, she refused to attend her homecoming celebration unless it was integrated and an estimated 1,100 attended a banquet in her honour, while thousands more lined up to watch her welcome home parade. A year later, she retired from competition, and went on to coach, teach and run community centers to help disadvantaged youth. Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick up after a crushing defeat, and go on to win again, you are going to be a champion someday. Wilma Rudolph Talk about perseverance! So many takeaways from that story. So theres your dose of motivation for today. :-) GO GET IT!

EXCITING NEWS LADIES! I'm in the process of putting together the final stages of some amazing new content and resources for busy high achieving women that are in burn out from putting everyone else first! I'm looking for volunteers to answer a couple questions. (OK let's be honest here, it's more than a couple!!) We're all so inundated with information, so it's important for me to zero in on ONLY the information, tips and resources that are THE MOST helpful and easy to fol...low in everyday life and YOU can help! So... If you're interested or know anyone who is, I"m hoping you can spare about 15 minutes to respond to this survey. IT'S 100% CONFIDENTIAL! Only you and I see your responses. Thanks a bunch! https://docs.google.com//1FAIpQLSeP4XgSe7VL1GKcHP/viewform

Ive got a delicious protein-rich lunch idea that youll actually look forward to eating! Who doesnt love burritos? This recipe is better than takeout AND will save you $$$. PLUS you can modify it based on your food preferences. The base recipe is vegan but you can add cheese for vegetarian, or even chicken or ground beef if you eat meat.... Make up a few ahead of time for grab-and-go lunches just reheat them before its time to eat! Black Bean and Hummus Burrito Wraps (Makes 4 burrito wraps) 1 tbsp olive oil 1 large onion, chopped tsp each of cumin, garlic powder, and salt 2 large red bell peppers 8 oz. (225 g) sliced mushrooms 1 can of corn 8 oz (225 g) your favorite hummus 4 large wraps or tortillas 1 can black beans, rinsed and drained 4 handfuls washed fresh spinach Optional: Goat cheese, crumbled Optional: 8 oz (225 g) cooked shredded chicken breast or ground beef Optional: guacamole and/or salsa for garnish Preheat oven to 425F/220C. Place parchment paper on a baking sheet and set aside. Heat the oil over medium-high heat in a saucepan and sauté the onion until it softens and becomes translucent. Stir in the seasonings and cook for 1-2 minutes before adding the bell pepper. Sauté until it begins to soften, and then add the mushrooms and corn. Continue to cook until the mushrooms begin to soften. Meanwhile, lay out wraps and spread a layer of hummus over them. Add the sautéed vegetables, black beans, and fresh spinach, along with any of the optional ingredients you want to use, and roll into a burrito. Place burritos on a baking sheet (seam side down), and bake for 8-10 minutes. Serve immediately topped with guacamole and salsa. Store leftovers in the fridge, covered, and reheat before serving. Dont those sound delicious and super easy? Grab-and-go lunches make life so much easier! Let me know if you try these, and what you think :-)

So good and super easy chicken recipe! https://www.crunchycreamysweet.com/instant-pot-chicken-bre/

Ready to get into the GOOD stuff?! The other day I posted how to calculate your macros. If you havent read it yet, please do that first because today were going to put those numbers you calculated into ACTION! Knowing and tracking your macros can be game-changing for your metabolism and will not only accelerate your results, but help you to feel and look AMAZING! ...Continue reading

Ive got a special master class that will help 1) explain and 2) put into action a nutrition topic thats all about flexible eating to help get you the results you want. It works whether you want to gain weight, lose weight, maintain your weight, or try clean eating without following a strict menu plan. Its called macro-based eating. It might seem a little complicated at first, but once you get the hang of it, its AMAZING! ...Continue reading

This month Ive been focusing on our metabolism and more of the complex parts of our nutrition. I had a lady from my facebook group "Reconnecting with #1, YOU!" ask me what any of this has to do with self care and preventing and elevating the stress in our lives. Here's why my content is focused on nutrition, fitness, self care, and all the other little tips and tricks you see.... What we put into our bodies, whether it's physical, mental or emotional is all directly related to how we are going to feel now and in the future. Our body holds onto a lot of SHIT! I kinda like to call it my junk drawer. It seems fine to put all those scissors, McDonald's coupons you think you'll use later, twist ties, baggies, batteries, etc etc in the drawer. Until one day it's OVERFLOWING. The same happens with our body we put a lot of SHIT into it, thinking it's going to be all well and fine - until one day you can't figure out why you have no time, your stressed, you feel like crap, your body is aching and you are tired AF! The way I see helping women heal is creating a healthy lifestyle that is sustainable for them. This includes helping you with your WHOLE body, physical, mental and emotional. Trust the process ladies... My main focus is helping you!

We still have a few spots left open for the 6 week LBD challenge which starts on Monday, July 13th. If youre looking for a DFY kick start to your metabolism, healthy eating, with a ton of great workouts, accountability and motivation. Give the LBD Challenge a try! ... https://candaceburkart.click/lbd_challenge_product If you have any questions click reply.

Ive got some pretty cool (and weird) human facts for you today. They have to do with your metabolism and I hope at least one of them leaves you feeling empowered! As I mentioned the other day, its tempting to think of your metabolism as something you can turn up or turn down ... but the fact is, metabolism is a complicated process that happens in your cells and the more cells you have, the faster your metabolism....Continue reading

Just finished up recording all the workouts for next week for my LBD challenge that starts Monday. OMG if you haven't checked this challenge out I'm sorry but you are missing out! 6 Weeks of new workouts that are led by me and uploaded every Saturday to the members area so you wont get bored. ... ***Seriously that's worth the cost in itself*** Weekly group coaching calls to get you on the right path for YOU from day 1 6 Weeks of Done For You Meal Plans to make it easier (and more tasty!) than ever to enjoy healthy, delicious foods Click Below To Join Now. Challenge Starts July 13th! This program specifically designed to help you transform your health, fitness and mindset with a group of like-minded women so you can experience more strength and confidence while having fun in the process. All you have to do is click below to Join Now! https://candaceburkart.click/lbd_challenge_product

My Tech Pains are Youre GAIN! Little Black Dress Challenge Early Bird Price extended! Challenge starts Monday, July 13th with Pre-Challenge starting July 6th!!... Here's what you get when you join the Little Black Dress Challenge, starting July, 13th 6 Weeks of weekly pre-recorded workouts taught by me uploaded each Saturday to the members area so you wont get bored. Weekly group coaching calls to get you on the right path for YOU from day 1 6 Weeks of Done For You Meal Plans to make it easier (and more tasty!) than ever to enjoy healthy, delicious foods Click Below To Join Now. Challenge Starts July 13th! This program specifically designed to help you transform your health, fitness and mindset with a group of like-minded women so you can experience more strength and confidence while having fun in the process. All you have to do is click below to Join Now! Early Bird Pricing has been extended! https://candaceburkart.click/lbd_challenge_product

Ready to press the FASTER button on your results!? You probably already know that your metabolism plays a HUGE role in your results because it affects how your body processes fuel, both how fast and how much. Over the next few weeks were going to talk about PRACTICAL, ACTIONABLE STEPS you can take to fire yours up and balance it out. (Ive also got a VERY exciting announcement! More below!) ... Its tempting to think of your metabolism as a thing kind of like your bodys speedometer that controls the rate your body burns energy. But your metabolism actually is a complex PROCESS where your body converts the food you eat into energy. Its a series of chemical reactions that happen inside your cells. Your own metabolic burn depends on many things. Some are outside your control like your genetics and gender. But the great news is that you have control over a LOT of the other factors like your activity level, sleep and even how stressed you feel! Heres a fast look at 5 major factors that YOU control that play a role in how fast or how slow your metabolism is: FOOD CHOICES Eating a balanced, whole-foods-based diet with enough protein and fiber can help boost your metabolism and keep you feeling full. Drinking 8-10 glasses of water a day will also make a big impact! EXERCISE Nearly all workouts can help you burn more calories, but strength training and high-intensity interval training workouts can give you some bonus burn after your workout is over. STRESS When you are stressed, it can affect your bodys hormones, which can in turn make your body burn fewer calories (and store fat). SLEEP Not getting enough sleep also affects your hormones. You can end up feeling extra hungry AND burn fewer calories (this is why I talk about sleep so much!). OTHER ACTIVITY This is a secret weapon for metabolism! Basically, the more active you are OUTSIDE your workouts, the more calories you burn all day. It can add up fast. Heres the best thing that no one talks about when it comes to those 5 components: when you get them working together, not only does your metabolism rev up but you also FEEL GREAT. Youll feel more energized, lighter on your feet, and you might even start to hear people comment on your healthy glow! Lots more to come in the coming weeks. Well dive in deeper with actionable advice and pro tips to help you fire your metabolism up and keep it there! REFERENCE: https://health.clevelandclinic.org/can-you-boost-your-meta/

Happy Canada Day everyone! Another sneak peak at the delicious recipes that are provided for you in the DFY meal plan (yes that reads done for you meal plan) all part of the LBD challenge! Easy Balsamic Roasted Brussels Sprouts... Serving size = 1 cup. Ingredients: 2-3 cups Brussels sprouts, halved ***I actually use frozen brussels sprouts and don't half them*** 3 tbsp balsamic vinegar Optional: 2 strips of crisp bacon, chopped (why would anyone avoid this ingredient!) 3 tbsp olive oil Sea salt & pepper, to taste Directions: Preheat oven to 375. Whisk the balsamic vinegar, salt and pepper together in a small bowl. Slowly incorporate the olive oil until dressing is formed. Place the Brussels sprouts in a single layer on a baking sheet. Drizzle the oil and vinegar over the sprouts and gently toss to coat. Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned. Once they are cooked, add the chopped bacon and serve! PS you can also do these on the BBQ in tin foil!

I have a question. Do you have a reward day every week? You might also know this as a cheat day. Basically, this is a day that you take off from your healthy habits. I have some thoughts about reward or cheat days that I want to share with you, and whether they ACTUALLY help you achieve your goals ......Continue reading

You dont need to be a close friend of mine to know that I wont take much whining or BS. I tell it the way I see it and at times its not very tactful. Im rough around the edges and have no future plans in softening them. If you have ever worked with me in either in a fitness class, taken one of my challenges, have BodyTalk sessions or 1:1 empowerment coaching calls, you know that my main focus is getting YOU the results that you desire. ... Regardless of where you are starting, I will be there for you, helping you reach your goals every step of the way. But you either want to do the work or you dont there is no in between. Are you happy with where youre at? Im here for the long haul are you? If youre looking for a new way to make nutrition and fitness a part of your lifestyle we have a few spots left for the Little Black Dress Challenge that starts Monday, July 13th! https://candaceburkart.click/lbd_challenge_product

I am a little obsessed with this tea recipe, so I wanted to share it with you. Its perfect for a mid-afternoon pick-me-up because of the caffeine in the green tea. Plus, you can feel great about drinking it because of all the anti-inflammatory benefits.... But thats not why I like it so much. I actually love it because of its refreshing sweet/sour/spicy taste combo that you can customize to suit your mood. This recipe originally called for fresh ginger and turmeric but if you dont have any, you also can use powdered. Its usually made with lime but if you dont have any, no worries! Skip the fruit, use another citrus, or even experiment with some frozen berries. Tip: double or triple this so you can have some ready to grab a couple days in a row. Golden Iced Tonic (serves 2) 1 cup (250 ml) water 1 bag of green tea 2 sprigs fresh thyme, or tsp dried thyme 1 tbsp grated fresh ginger OR tsp dried ginger 1 tbsp grated fresh turmeric, or 1 tsp dried turmeric tbsp honey tbsp organic apple cider vinegar Ice cubes 1 cup (250 ml) sparkling water (OPTIONAL: Lime/lemon/orange wedges or frozen berries) Pour the water in a small saucepan and place on medium heat. Warm to almost a boil, and stir in the tea, spices, honey and vinegar. Turn the heat to low and let the mixture steep for 10-15 minutes. Strain through cheesecloth or a mesh strainer into a glass container. Another option is to pour the liquid into a French press and press the tea and spices to the bottom. Refrigerate liquid for at least an hour. To serve, add the sparkling water and ice cubes, with optional citrus wedges or berries. Delicious! Play around with the ingredients to make it the way you like it. Hope you enjoy it! If youre looking for a DFY kick start to your healthy eating, with a ton of great workouts, accountability and motivation. Give my LBD Challenge a try! We start Monday, July 6th!! https://candaceburkart.click/lbd_challenge_product

Last week I eluded to an UBER amazing Challenge that is starting July 6th! Well Im super excited to be able to FINALLY share the details with you! No joke 2020 has been a bit of a SH!T SHOW so far, were working from home, trying to teach the kids plus keep them entertained and all the while still having to tend to all the normal jobs we do in a day. ...Continue reading

A little while ago I realized I was getting into a pretty deep rut that was going to turn into a bad habit if I didnt do something about it. It was during the beginning of the Covid-19 situation, and I found that I was wasting A LOT of time on Facebook and Pinterest just scrolling for what I thought was just a few minutes turned out to be a few hours! Honestly, I was surprised at how fast it happened. ... I think a LOT of us were sliding into not-so-productive behaviors then. Im just grateful I realized it before it got out of hand! Fact: Getting out of that rut was a LOT harder than I expected it to be, and I knew I had to get strategic and tactical about it. Everything that was going on in my life at that point supported staying in the rut and doubling down Im talking about stress, extra time on my hands, you name it! Heres what I did to kick it: I KNEW I had to make a radical change to remove the temptation. For me, that meant shaking up my routine by getting really BUSY with something else, so there was no time or energy to get seduced back into my rut. That meant I needed to take a long hard look at what was really holding me back and ask myself if this is really going to get me anywhere. I finally decided to finish up a few of the little things on my to do list that have been pushed to the back because I claimed I didnt have anytime! And do you know what? Once I got started, it wasnt that bad at all. It was actually fun. Plus, I have something to show for it and I it feels soooooooo good! In the book Atomic Habits, James Clear writes that one of the best ways to break a habit is to reduce exposure to temptations removing anything that prompts you to do it. Then, once those cues are gone, you can reframe your mindset by looking at the benefits of NOT doing the action. For me, that meant substituting other things that gave me tangible results! Its a pretty irresistible combo! Just some food for thought, especially if you have picked up a habit or two over the past few months that youd like to kick.

Have you seen the new docuseries about Michael Jordan called The Last Dance? If you havent seen it, its pretty incredible and I highly recommend it. Most people dont know this about Jordan but he had a secret club called The Breakfast Club. ... After a 3-year playoff losing streak to the Detroit Pistons in the late 80s, Jordan decided to triple-down on his already legendary practice habit by creating a secret club. He realized he needed to improve his strength and endurance to overcome the Pistons, so he set up a morning workout habit to specifically improve those traits. It wasnt long until some of his teammates became curious about his early-morning routine and joined him. Every morning as early as 5 oclock, theyd get together for intense workouts and also have a nutrient-rich breakfast to help refuel, repair, and rebuild their bodies. This was in ADDITION to their normal practice schedule! Back then, this holistic approach combining nutrition and fitness was considered groundbreaking. Its common now because it works but the Chicago Bulls went on to become a legendary team, dominating the NBA in the 1990s by winning 6 championships! I love this story for so many reasons, because the same strategy can be applied in our everyday lives. It isnt just for pro athletes and wealthy celebrities. First, the Bulls had a goal they wanted to win, but first they needed to beat the physically dominating Pistons. Jordan took control of the situation by figuring out what needed to change. Then, he created an intentional, step-by-step plan to make that change possible, and hired a trainer and chef to help him. He didnt wait for his team to buy into his new morning workout habit he started on his own. And when they saw his success, his teammates joined him and they made a serious dent in sports history. Think about how you can do this in your OWN life. Whats that first step YOU can take?

Have you ever been checking your phone or vegging on the couch and suddenly start thinking about a goal you want to work toward? Its a little push from deep within you something you can feel in your gut. Almost everyone has felt this way at one point or another. Maybe you finally want to clean up your eating to improve your health.... Maybe you want to start working out so you get your energy back and feel stronger. Or maybe you would like to start carving out just a couple of minutes a day just to yourself. Whatever the exact push is, author and motivational speaker Mel Robbins calls it an instinct for change. She also says that unless you do something about it within 5 seconds, that instinct will die. She came up with the 5-second Rule (based on real science) to help keep that instinct alive. Basically, as soon as you have that instinct (as long as its one that supports your goals!), you count backwards . 5,4,3,2,1 and then you DO IT! And guess what? It works. Your brain wants to protect you and keep you safe and comfortable. As a result, it sees change as a threat so it will do whatever it can to shut down that change, including sending you a bunch of thoughts to keep you doing the same-old, same-old. (Thank you, prefrontal cortex!) Thats why its so important to take action on those gut-level urges IMMEDIATELY before your prefrontal cortex has a chance to take over. This can apply to so many areas of your life. Here are just some examples of instinct urges you might feel: Walking to the kitchen to prep tomorrows meals Speaking up at a meeting at work Lacing up your shoes after work to go for a jog This can lead to LIFE-CHANGING results now and into the future! The more direct action you take toward your goals, the more in-control youll be over your life. This will lead you to bigger urges and bigger actions and bigger success. Pretty exciting, right? Not sugar coating it: the first few times you implement the 5-second rule it may seem painful. You might be feeling really comfy on the couch, in the middle of a Netflix binge, when all of a sudden you think about a chore youve been putting off or that you really should be working out. The last thing youre going to want to do is get up and actually DO it. Just count backwards from 5 and do it anyway. :) You can always go back to the couch afterward, right? REFERENCE: https://melrobbins.com/5-second-rule-hack-science-explained/

You already know that habits have the power to transform your life. Coming out of this lockdown, many of us are working on getting our regular habits back on track. The other day I was listening to a podcast with a man who says he does 2 push-ups every time he visits the bathroom. ...Continue reading

Ready to get a little nerdy? Ready for something crazy!? If youve ever studied behaviour change, one of the first things you learned about is the transtheoretical model of change. Sounds complicated but its not!... It was developed back in the 1970s after researchers studied smokers who were trying to quit. They broke down the 5 Mindset Stages people go through to create a new lifestyle change. In a nutshell, those stages are: Pre-contemplation This is before youre aware of a problem (like the need to quit smoking) or are even thinking of making any changes. Contemplation Youve got a problem that you want to solve, and you start thinking about making some changes. Planning This is when you are planning to actually make the changes. Action When youre in the process of changing. Maintenance Youve successfully made the changes and are maintaining them! I want to talk about the jump from Planning to Action because it is so easy to get these mixed up with each other! Its also super easy to get stuck in planning mode. This is especially true with all the info online, where you can literally spend hours going down one rabbit hole after another looking for the perfect solution to whatever problem youre trying to solve. Being educated and informed is always a good thing! But sometimes we confuse that prep/planning time with actually taking ACTION toward our goals. Basically, it boils down to the fact that spending 5 minutes going for a brisk walk will get you closer to your goal than spending a half-hour shopping for the right sneakers or reading articles about the perfect diet or fitness routine. (Raise your hand if youve ever been guilty of this! Weve all done it from time to time.) It doesnt have to be a BIG action, but taking 1 or 2 steps in the direction of your goal will help you get to the maintenance state sooner than later! If any of this sounds familiar to you, try experimenting by stacking some action RIGHT into your planning. Go for that walk (or eat that apple instead of a candy bar) AND do your research if you still feel like you need to gather more info. Its all about taking IMPERFECT action. If youre looking for tips, tricks and strategies on getting rid of your anxiety, fatigue and overwhelm for good, head on over to my facebook page Reconnecting with #1, YOU! In this group you will find weekly challenges, strategies, and so much more!! http://sphweb.bumc.bu.edu///BehavioralChangeTheories6.html

June Virtual Class Schedule!!! Total Body Flow workout builds flexibility, strength and leaves you feeling centered and calm. With the carefully structured series of stretches, moves and poses to music create an amazing workout that brings the body into a state of harmony and balance.

You never know how much you appreciate your everyday life until everything changes! I dont know about you, but Ive found myself feeling worried, anxious, overwhelmed, even scared as a result of whats happening in our world right now. So I made a commitment to myself to double down as much as possible on my (SCHEDULE, HEALTHY HABITS, ETC.), which always helps me feel more balanced and in control over my day.... Its made such a big difference, because it has given me a STABLE BASE to operate from! When you have a firm foundation, it helps you to be PROACTIVE vs. REACTIVE. On a practical level, that means that every day, I follow this morning routine: 5:30 am - Wake UP, Pee, make my bed and have a glass of lemon water 5:40 am - Meditate or just sit in silence whichever works for me that morning 5:50 am - Journal and COFFEE 6:00 am - Workout (Depends on the morning so maybe some light stretching, weights, cardio, etc.) Again depends on the morning and how I feel. 6:20 am - Check email and FB 6:30 am - Cortices 6:35 am - Shower Its had huge payoffs. My mind is more focused and I feel way better, plus Im able to actually accomplish the tasks I NEED to get done instead of sitting on my couch scrolling FB in my PJs all day! (no joke this has happened many times!) What actions have you committed to over the past few months, that have helped you find balance? Share below they are sure to help someone else!

Right now, we are still feeling the effects of our social distancing experience and hopefully no one around you has become ill from the COVID19 virus. I know we have been thankful that no one in our local community and surrounding communities have been ill. Chances are right now, with all the enforced at-home time Your home is more organized than ever and... youve made it through several Netflix binges. Or maybe just one very long one! youve explored some old hobbies. AND youve had to physically stop yourself several times from heading out the door to go to the store, just for something to do. I know I have! In a post last week I talked about the importance of self-reliance, but today I want to flip that around a little bit and talk about our COMMUNITY. Its times like this we realize how very important it is! Im pretty sure Im not alone in feeling disconnected. The fact is, our community is suffering right now and things are a lot different than they were just a couple of months ago. We know it all too well. Businesses have had to close, at least temporarily. Some jobs were also lost, again, hopefully temporarily. It will take a while to rebound from all of this but some of that rebound is up to us as individuals, and the choices we make. Which is why I personally am going to choose LOCAL whenever possible! I hope youll join me. Are you with me!? Let me know in a comment below! Wellness is a big term and it includes COMMUNITY and CONNECTION. We are all stronger when we have a strong community to connect to! Our local businesses form a huge part of the fabric of our community. They support our fundraisers and our local youth sports teams ... they give our kids their first jobs and they contribute so much to why this is an amazing place to live! So lets do what we can to shop local whenever possible! Drop a comment below giving your favorite local businesses a much-deserved shoutout! What local businesses do YOU support!? Let me know in a comment below!