It has been awhile since I’ve posted. I’ve got so many great ideas for new posts, yet summertime has called my name.  Suddenly my kids are staying up later and later making and my “quiet” time, well… not so “quiet”.  That said, I’ve spent much time the last few weeks reflecting on my business and feeling such pride for where I’ve come….but more importantly, what my clients are doing, achieving and working towards!  Soooo, I thought I’d sit down and share with you some highlights.

Personally, I have taken the 2010 competitive season off to concentrate on building new muscle and bring up my weak parts for a new look in 2011.  Let me just say this was HARD and has taken a great deal of patience.  But in the process, I have learned a great deal…like the importance of staying in shape, lean and conditioned in the off season.  During this process I’ve been able to change my motivation from staying conditioned for an upcoming show…to staying conditioned because it feels so FREAKIN’ good!!  Sounds simple, right? For me, it has been a full revolution remembering why I love fitness, nutrition and a healthy lifestyle!

Now, on to my wonderful clients!  I’ve had some great success with my online programs.  Enjoying so much the ability to reach out to clients all over the world!  Anne Marie Blecha from Kaneohe, Hawaii recently finished a four week Healthy Lifestyle Nutrition and Strength Training program with me.  She just sent me the COOLEST note which I’ll share a bit of…

“Candace…My diet has completely changed since when I filled out your questionnaire about my typical eating habits. I think following the outline you gave me has helped me see changes in the past two months that I never would have gotten otherwise. Not to mention, I’ve had an increase in strength and stamina. I’ve just really started noticing that part the past 2 weeks or so… that I can get through hard workouts as written full of energy whereas before I couldn’t finish the sets and felt sluggish.”

Waaaay over in Seoul, Korea I had the pleasure of meeting Tammy Mascolo.  I have been working with Tammy since January of last year…having the privilege of guiding her nutrition through her contest prep for her first bodybuilding competition!  I am pleased to report Tammy won in all divisions she entered at the 2010 INBF U.S. Forces Pacific Bodybuilding and Figure Championships.  She took  two short weeks off and we started all over again for a second prep.  Tammy won two more trophies at the 2010 NANBF Natural Cascades Classic just a few weeks ago, and I couldn’t be MORE proud of her.

Back in February, I met Christine Saxon.  Christine was an aspiring figure competitor who lived nearby.  She had been bitten by the fitness bug, and wanted more, especially where it came to figure competition!  I love to share what I’ve learned (am still learning) and so our training began.  We went through a 12 week competition prep training and nutrition program.  She took home two trophies from the So. Isles Bodybuilding and Figure Championships in June and is set to compete again in 3 short weeks at the FitSciences Fitness Championships on July 17th.   Christine wrote these words that very much touched me…

…Above all, I recognized that this is more than just a job for you, helping others is your passion and I truly admire that. I feel that is an important quality when seeking a Personal Trainer. In my opinion a Great Personal Trainer will help you lift more than just weights; they will also help lift your spirits, they will not only help you build muscle, but will help you build faith in yourself, a Great Personal Trainer will Inspire, Motivate, and Encourage you by always ask more of you than you ask of yourself – simply to prove that you are far more capable than you think you are. And you have done all of that for me!…

Ahhhhhhhhh….now that makes me a proud puppy, and further encourages me to keep on keeping on! Christine is going to ROCK the stage and I will be excited once again to be cheering for her!

Currently, my girls Pamela and Ashley who have unbelievable weight loss successes between them are committed to a new goal! The three of us will be competing in the 2010 PT Solutions Acworth Women’s Sprint Triathlon on August 8th.  These girls are stepping waaaaaay out of their comfort zones and tackling a new adventure…and I have been incredibly inspired by their fight, their desire, their NEED to do this, and do this WELL!  We have temporarily replaced the clanging of dumbbells with the heavy breathing from our elevated heart rates.  Running intervals, cycling and swimming in the heat of the day…while both holding down full time jobs and homes to care for. These girls have amazed me! Wish us well and check back to hear how the Tri went…I’ll be updating you all!

It is a real treat for me to go to the gym with time on my hands.  I’m on vacation this week, so there was no looking at my watch….just great tunes piping thru my Ipod and some fresh legs that were ready for whatever I had in mind.

Lying Hamstring Curls ~ 3 sets of 12 reps

Leg Press – 3 sets of 15 reps (stance high and wide)

Giant Set

Leg Extensions ~ 3 sets of 15

Jump Lunges ~ 3 sets of 20 total (10 each leg)

Seated Hamstring Curls ~ 3 sets of 15

Tip: I sit towards the front of the chair and lean over the leg pad.  This position helps to engage the hamstring higher up towards the glute tie-in…a problem area for many women.  Make sure your feet are at a 90 degree angle and you push through as far as the machine will let you…holding the contraction for at least a 2 count before you proceed to the next rep.

Superset

Adductor Machine ~ 3 sets of 30 reps

Abductor Machine ~ 3 sets of 30 reps

and to finish it off…

Weighted Step Ups x 1 set of 30 each leg

Tip: The higher your step is here the more glute fibers will engage.  Push yourself…this is your last exercise.