Couples who exercise together…

February is the month of love.  This is the season of flowers, chocolates, and romantic dinners.  While you are thinking about that perfect gift for your partner this month, consider the gift of health and fitness.  Studies show that people working toward improving their health by adopting healthy habits, including exercise, have greater success when their counterparts are pursuing similar interests.

University College London (UCL) Psychologist, Sarah Jackson stated, “Now is the time to make resolutions to quit smoking, begin exercise, or lose weight.  And doing it with your partner increases your chances of success.”  In a recent study done by UCL of more than 3,000 couples, research indicated both men and women were impacted by their partners’ habits.  If you’re wondering what’s in it for you, here are just a few incentives to consider:

  1. Gain more time.  Let’s face it, life gets in the way.  Most relationships struggle with finding quality time together.  Making healthy habits such as exercise or meal prep a requirement in which you both actively participate, gives you more time to be with one another.
  2. Share new experiences.  You may be a fitness enthusiast, but your partner may not be (or vice versa).  Engaging in activities together allows you to create new memories as you discover new ways to connect.  Brisk nature walks, a neighborhood run, or taking part in something neither of you have tried before can rekindle smoldering flames.
  3. Pursue a shared vision.  Couples with a common vision sync on multiple levels.  Setting goals together automatically creates accountability.  The synchronicity established when pursuing shared goals draw you closer to each other.
  4. Improve your sex life.  In addition to the many benefits increased exercise brings, elevated stamina is one of them.  Increased activity releases endorphins and a side effect to that is increased desire.

So after the flowers and candy, or dinner and a movie, engage in a healthy sweat session.  The perks are as sweet and rich as any box of chocolates!


Healthy holidays can be fun, too!

Can you believe it is already December?  It’s a great time to reflect on your fitness journey and your progress.  If you have been maintaining a fitness journal, I encourage you to flip through some of your earlier entries to remember your physical and emotional challenges.  Look at where you are today. Those strides you’ve made are highly commendable!

The season of festive foods is still upon us and that means temptation abounds.  Don’t derail all the progress you’ve made for a few days of regrettable indulgence.  Unbelievably, you can have a holiday that is healthy and fun, too!  Incorporating healthy alternatives can ensure you satisfy your palate while maintaining your fitness gains.  Don’t ditch those smaller size jeans for stretchy joggers this holiday; try one of these alternative recipes instead.

Ditch the traditional Eggnog.  If you are like most and simply have to have Eggnog this time of year, keep in mind a single glass is roughly 500 calories!  Make your own dairy- and alcohol-free eggnog this year!  We found a wonderful Honey Almond Eggnog recipe (get it here) that requires 5 minutes of prep time and serves approximately 6-8 people.

Spice up your veggie life. If you are someone who becomes bored quickly with the traditional veggie prep during the holidays, give your veggies a hearty kick of citrus and spice.  Cooking Light has a wonderful Sheet Pan Roasted Vegetable recipe you will love!

Exchanging some of your traditional dishes with some of these alternatives can help keep your waistline in check.  Ultimately, accountability is what keeps us on track.  Pace yourself.  Give yourself 10-15 minutes after your first meal to listen to your body.  If full, there’s no need for seconds.

During this season of giving, be sure to give yourself one of the greatest gifts of all, health, and fitness.

Purchase our eGuide, The Holidays: Nope I Won’t Gain!


Are You Sabotaging your Fitness Goals?

In fitness, like life, you face many obstacles. None of the obstacles you face will ever prove more challenging than when you face yourself.  How many times have you seen your fitness journey through to the end?  If you have not, what’s stopping you?  If you answered “me”, you are correct.  Most people sabotage their efforts before they really get started.  Here are some helpful tips help you overcome self-sabotage and finally achieve your fitness goals.

  1. Reprogram your thinking.  There is a popular saying, “You can’t build a positive life from a negative mind.”  The same is true for fitness.  Eliminate limiting beliefs and thoughts.  Eliminate the words “I can’t” and replace them with “I am”.  Do not focus on what you may not be able to do.  Instead, focus on what you are capable of performing.  For those things you may not be advanced enough to perform, it is not a matter of “I can’t”, but rather, “I can’t right now.”  Your perspective is everything when it comes to achieving what you want.
  2. Stop comparing yourself to others.  While it is perfectly normal to aspire to reach a level someone you look up to has already achieved, do not make the mistake of comparing yourself to that individual.  Comparing your start to their middle or end is a sure way to derail your fitness goals.  Remember, you are not competing against anyone other than yourself.  Focus on becoming your best version of you.  Maintain a photo journal to see where you started and how far you have come.  It’s only you versus you.
  3. Manage your outcome expectations.  Be realistic in your expected outcomes.  If you have never run a day in your life, do not expect to run a 3K in one week.  Fitness, like anything else worthwhile, takes time.  Take your large fitness picture and break it into smaller, manageable parts. Rather than attempting to sprint to the finish line, pace yourself for the full length of the race.

Putting these three tips into practice will yield incredible returns on your fitness goals.  All change begins with self.  In order to do better, we must commit to being better.  Change your mind and you can most certainly change your life.

Do you have questions for Candice?  Submit them to, trainer@candicemcfield.com


Navigating Nutrition During the Holidays

As we enter the season of celebration, families and friends plan to gather for joyous occasions of stories, laughter, and feasting. This time of year typically sparks excitement and whets the appetites of many for great food.  Holiday eating doesn’t have to be a game of indulge now, regret later.  There are ways to enjoy the seasonal feast without compromising your waistline.

Here are a few tips to help you navigate the festive spread.

  1. Don’t skip meals.  Skipping meals earlier in the day does not give you license for overindulgence at dinner.  In fact, skipping meals actually leads to consuming more calories.
  2. Start with vegetables.  Undoubtedly, festive meals include a plethora of carbs, as well as protein.  You can still enjoy some of those favorite foods that aren’t normally a part of your daily nutrition. First, fill half of your plate with veggies first.  Next, opt for proteins before finally rounding out your meal with smaller portions of your indulgence.
  3. Plan healthier meals.  If you are hosting the event, opt for healthier replacements to some of your traditional ingredients (e.g., sub egg whites for whole eggs – 2:1 ratio).
  4. Make time for light activity.  Some movement is better than none at all.  Take a walk after your meal or plan time earlier in the day to get some form of activity in.
  5. Avoid calorie-rich beverages. Don’t lose calories by drinking them.  Instead of carbonated beverages like soda or other sugary drinks like iced tea, opt for sparkling water, or, water with a twist of lemon or lime.

Staying on track during the holidays can be tricky but with the right tools, you can successfully navigate your nutrition to satisfy your palate and maintain your fitness goals.  Remember, accountability, like consistency, is the key to ensuring your success.

 

Do you have questions for Candice?  Submit them to, trainer@candicemcfield.com


A Day in the Life of CMF Client, Karena

Candice with client Karena T.Personal training is a highly rewarding field for clients and coaches.  Clients receive the tools and expert insight necessary to help them achieve their personal fitness goals.  Coaches witness the transformations of their clients, feeling privileged to be a part of the success.  This week, we spoke with Karena T., one of Candice’s clients.  We asked her to share her insight from a client’s perspective regarding the benefits and value add of having a personal trainer.  Here is what she shared regarding her experience, things learned, and working with Candice.

Since beginning your fitness journey, what accomplishment are you most proud of and why?

I started my weight loss Journey in 2011. I am most proud that I have lost the weight I wanted to lose and kept it off, and with Candice’s help I am now in process of toning my body.

What are the top 3 things you do to maintain your progress, and do you have any tricks you utilize to stay fit?

I go to bed early, stay motivated to go to the gym, and I try to get outside to do activities.

How do you overcome the days you do not feel like working out or eating clean?

I remind myself that I do not want to go back to the weight I started at.

For someone who is on the fence about making a healthy lifestyle change, what words of encouragement would you tell them?

Once you start eating better and working out, you will feel so much better about yourself.

Describe your experience working with Candice McField Fitness.

It has been fantastic! I love the workouts that are sent to me, most of them I have never done before and I like trying new things.

 

Do you have questions for Candice?  Submit them to, trainer@candicemcfield.com