This podcast is about being an overcomer. We discuss ways to improve your BODY, MIND and SPIRIT. How to live a healthier life inside and out. Everyday throws challenge after challenge at us. As bosses, parents, spouses, employees and just plain humans, sometimes we have to get up and 'Walk it Off'! We can't control everything, even though we wish we could and through all that love, pain, joy and heartache; we are called to be resilient and endure those expected and unexpected moments everyday. In order to do that, we need to take time during our day to relieve that stress, blow off steam and walk it off!
Send us a text In today's episode we talk about our trip to Orlando, coaching, rest and balance in life. It is so easy to get wrapped up in the business of life and miss the point of it. We want to live a full life and enjoy all the ups and downs that come with it! For more, check out our Instagram @thewalkitoffshow and contact us at thewalkitoffshow@gmail.com! Support the show...
Send us a text We are headed to Orlando for Candy' class and for some Rest, Recovery & Reconnection. It's a few days away from everything and we are looing forward to some fun and Florida sun! Support the show
Send us a text Own it! Part 2 Extreme ownership book report. We have both read Extreme Ownership by Jocko Willink and Leif Babin, multiple times, so we thought that it would tie in well with Own it! Part 1 episode 38 where we talk about accountability to each other, to ourselves and to God. In Jocko and Leif’s book they talk about the importance of leaders taking ownership in all things. We are leaders of our lives and families, so it is an important book even if you feel that you aren’t really ...
Send us a text We discuss consistency, our struggles with it and how we have overcome it. We had our episode for this week recorded and lost it to podcast Narnia, so we had to adapt and overcome to get this episode recorded in time! Stay tuned for Part 2 of "Own it" next week! Support the show
Send us a text Accountability: Episode 38: Today we are talking about accountability. Accountability to yourself, to others and to God. We have been struggling with being consistent, not only with weight loss and health journey stuff, but the things that tend to go hand in hand with that, like personal development, professional development, and faith. All of those things are disciplines, that if not executed on daily, they slip. It’s important to have an accountability buddy, someone who sees th...
Send us a text Episode 37: What the Heck is 1st Phorm? Ok, we have mentioned 1st Phorm a time or 2 on this podcast, so we thought it would be worth it to dedicate an episode to explain what we are talking about! 1st Phorm is first and foremost a company dedicated to helping real people get REAL and long term results. They were founded in 2008 with the mission of helping people. It is not just a supplement company, which is awesome, but you can just order stuff without people bugging you to keep ...
Send us a text With Special Guest Mr. Tyler Christian Ball On today episode Candy Interviews her 1st Phorm Coach. We talk about the struggles we all go through and tools to overcome our failures and slumps. We talk about the thing that really made the difference in the transformation of this 105 lb. Transphormer from 2018! It is never easy, but it's possible. Listen for this inspiring story over over-coming obstacles to become the best version of yourself! Support the show...
Send us a text Cha Cha Changes Episode 35 “The only thing that is constant is change” Heraclitus We wanted to talk about change today, in episode 29 we talked about the 4 “C’s” of change: courage, no compromise, commitment and coachability. We found this great article on change from thedailypositive.com and thought it was worth talking about. It is “12 Reasons Why You Should Seek and Embrace Change” 1. Education: Change allows you to learn new things that you wouldn’t normally have learned with ...
Send us a text We just shot from the hip for this episode and talked about slips, trips and winning the weekend the best that we can. It's ok to have off days as long as you win more days than you lose. We are always looking to move and improve a little bit every day even if that's just 1%, its still progress. There is no perfect diet out there there is only the one you will stick with. Support the show...
Send us a text What is a micro nutrient? Episode 33 They are nutrients we need just in smaller amounts. They include Vitamins and Minerals • VITAMINS- are organic compounds made by plants and animals • MINERALS- inorganic compounds found in soil and water, with a good portion of them being some form of metal • We need to consume micronutrients from either out diet and/or supplements, since the body cannot make them on its own (for the most part). This is also why they are considered essential nu...
Send us a text • What is a macro? - micronutrients the building block of nutrition. They are proteins, carbs and fats. They are what fuels our body they are essential your body can't make enough of them or it can't make them period. • PROTEIN - Think meats, beef, chicken, seafood, dairy, eggs, plant based ( not complete proteins though) combine them • PROTEIN- 4 kcal/gram, W-20-30 G/meal, M-30-40 G/meal, over protein myth- certain diseases (kidney) issues is the exception- talk to your -MD or RD...
Send us a text Episode 31 we talk about Phase 3 of the LIVEHARD program. It all started with 75HARD March of 21. It has completely changed our outlook on life. Key takeaways: 1. Appreciation the little things. 2. Courage is learned. 3. Grit is developed. 4. There is more time in a day than you think. 5. We unintentionally waste so much time. 6. Confidence comes from doing things and getting better. 7. We are more capable than we think. 8. You feel more when you are living with intention 9. Havin...
Send us a text Episode 30; Sleep hygiene https://waiyancan.com/summary-sleep-smarter-by-shawn-stevenson/ 1. Plan for bed time, bed time window, consistency is king. wake up window as well, make it a ritual, have YOUR routine 2 Get more sunlight- vitamin D 3. avoid screen time before bed, silence your phone , keep friends out 4. Have a caffeine curfew 2p.m., cycle on and off 5.Environment, dark cool, exchange those ions! sleep sanctuary, comfy position and mattress that's best for you, jammies, l...
Send us a text Episode 29: The 4 “C’s” of Change: Courage: you must have courage to start and to build courage, you need to start. Take action, even baby steps, eating a little healthier, walking, reading 10 pages, writing for 5 mins. All these things start to build confidence (another “c”) that give you the stamina to keep moving forward. Lose the fear that has been holding you back. Courage Definition according to the Google: “strength in the face of pain or grief.” “the ability to do somethin...
Send us a text Episode 28: Gut Health and ways to get out with the bad and in with the good for better overall health and wellness! 7 Signs of an unhealthy gut: Many factors of our world can contribute to an unhealthy gut. Sleep, stress, processed foods, sugary foods and antibiotic use can mess up your good bacteria of your guts that aids in nutrient absorption and may in turn affect other areas of your health. 1. Upset stomach · Gas · Bloating · Constipation/diarrhea · Heartburn 2. A high sugar...
Send us a text Episode 27: Book Report on Atomic Habits to Improve Your Motivation! Atomic habits main ideas: Habits are the compound interest of self-improvement. “Success is the product of daily habits—not once-in-a-lifetime transformations.” If you want better results, then forget about setting goals . Focus on your system instead. “Goals are about the results you want to achieve. Systems are about the processes that lead to those results.” The most effective way to change your habits is to f...
Send us a text #75HARD Phase 3! Episode 26. This is an investment in your life, it is not a fitness challenge. We will be starting Phase 3 of 75HARD! Phase 3 is to be started on the final 30 days of the year you started 75HARD. For example, if you started 75HARD on March 1st of 2021 you must start your Phase 3 on January 30th. Take a progress photo Workout twice/day (once outside) Drink one gallon of water Read 10 pages (of a non-fiction/self-help book) Choose a diet (no alcohol/soft drinks/chea...
Send us a text Episode 25: Just the Tip: 10 tips to get you started 1. Keep it simple, motion or planning is great, but action is the only way to get where you want to go. (Atomic Habits) You can spend a ton of time dreaming, thinking, or planning for the body you want or whatever, but you have to get your reps in and that takes action. 2. You don’t need to go on a diet, you need to change your diet. It’s about lifestyle, not a moment of clarity where you eat some celery. It must be something yo...
Send us a text Episode 24: #75HARD: Phase 2 Update: Talk about phase 2, what we are doing and what the plan is. Breakthroughs we have had during this challenge Difficult moments: The process of building habits according to James Clear in Atomic Habits: Cue > Craving>Response>Reward Cues are the “bit of information that predict the reward Cravings are the motivational source behind every habit Response if the actual habit you perform Reward satisfies your craving. How these tasks start t...
Send us a text Episode 23: Core Values Part 2 Clarifying your core values helps you get to your “Why Tho?” from episode 19. We are at it again almost 2 weeks into Phase 2 of the Live Hard Program! Why are we doing this? Candy: I think for me, it comes down to one of my core values of adventure, health didn’t hit my list when I did this exercise several weeks ago, but I feel that my need for adventure leads me to these types of challenges. Self-respect and belonging are also in my top 10, so buil...
Send us a text Episode 21We have special guest Addie for the discussion of anticipation. We talk about how anticipation ties into goals and happiness in life. We hope that you enjoy!Merry Christmas and Happy New Year! Support the show
Send us a text Do it SMART: Goal Setting Part 2Episode 20!!To make sure your goals are clear and reachable, each one should be: Specific (simple, sensible, significant).Measurable (meaningful, motivating).Achievable (agreed, attainable).Relevant (reasonable, realistic and resourced, results-based).Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).Its criteria are commonly attributed to Peter Drucker's Management by Objectives concept. The first known use of the ter...
Send us a text What’s Your Value?Episode 19We are going to be talking about goal setting over the next month in preparation for the Inevitable New Year’s Resolutions! Studies show that only 8% of Americans who make New Year’s Resolutions actually keep them and 80% have failed by the beginning of Feb. (Google) We still do them year after year, we love the idea of starting something fresh, why we like starting on Monday. Why do we fail?Self sabotage Fear of failureFear of successLack of discipline...
Send us a text We wrap up the 2021 1st Phorm fall transphormation challenge Ryans slide show! - https://youtu.be/T73tz9zme6oHave a great week!!!--- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support the show
Send us a text Episode 17What did you say? Why should we listen? Social interactions are what make our life happy according to Active Listening: the Art of Empathetic Conversation. So really investing in others makes us happy, what a novel idea! Maybe something from the golden rule? DO unto others as you would have them do unto you. So you invest in others, they invest in you and the cycle continues!We talked about some different types of listening in the last episode, check it out!Active, globa...
Send us a text Episode 16: “Body language is a type of nonverbal communication in which physical behaviors, as opposed to words, are used to express or convey the information. Such behavior includes facial expressions, body posture, gestures, eye movement, touch and the use of space.” According to Wikipedia Talk about the body gesture exercise from training:· Looking down, turning away· Arms crossed on the chest· Hand to Cheek· Drumming fingers· Rolling eyes or looking away· Rubbing the eyes.Mak...
Send us a text Episode 15 Phase One and Done! Well, we did it! First you do 75Hard From Andy: it is built to create Grit, fortitude, self-belief, courage, mental toughness. These are not things that people are just born with. Listen to MFCEO episode #290 and our take in episode 5 “75Hard” It’s about building a strong foundation of life. It is about doing! Gives you the muscle for the hustle when push comes to shove, you have the shove. Here are all the steps: 1. First workout 2. Second workout (...
Send us a text According to grandviewresearch.com, the global meal kit delivery services market size was valued at USD 10.26 billion in 2020 and is expected to expand at a compound annual growth rate (CAGR) of 13.0% from 2021 to 2028. So people spend a ton of money every year on prepared, delivered meals. Meal prep is simple: According to healthline.comThe most popular ways to meal-prep include: Make-ahead meals: Full meals cooked in advance which can be refrigerated and reheated at mealtimes. T...
Send us a text Thanksgiving Month: We are talking about being thankful or feeling gratitude: hence the term: "Grankful" Webster’s Definition of thankful:1: conscious of benefit receivedfor what we are about to receive make us truly thankful2: expressive of thanksthankful service3: well pleased : GLADwas thankful that it didn't rainGrateful: 1a: appreciative of benefits receivedb: expressing gratitude grateful thanks2a: affording pleasure or contentment : PLEASINGb: pleasing by reason of comfort ...
Send us a text Today we talk about Mindset:Fixed and Growth mindset, how to change a fixed mindset to allow for exponential growth in your life!From Webster: Definition of mindset1: a mental attitude or inclinationThat is super broad, so Dictionary.com said:the ideas and attitudes with which a person approaches a situation, esp when these are seen as being difficult to alter.Even that is pretty broad! So we will scrape the surface today and talk about what it means to us!Candy: I see mindset as ...
