Unfortunately, most people gain weight during the holidays that tends to become permanent weight. Even worse, year after year these pounds add up! CMF’s The Holidays: Nope I Won’t Gain! removes the guesswork. We teach you educational and practical tips that if followed will prevent you from gaining weight during the holidays!
The Holiday’s: Nope I Won’t Gain! ten page eGuide
10 tips with practical application to navigate the holidays
Navigate the holidays gameplan
Navigate the holidays workout
10 minute coaching call with Candice
10% discount to try other CMF products and services
Overall, how to Unlock Optimal Performance during the holidays!
Tips and workouts to successfully navigate the holidays
Part 1 of our interview last week with Candice McField gave us an inside look into what drives her passion for fitness and helping others through fitness coaching. This week, Candice McField happily answers your fitness and nutrition questions.
We sat down with Candice one week after taking the stage and here are her responses to your inquiries:
What advice would you give people who want to improve their fitness but feel they don’t have the time?
Remember the saying ‘Una mas’. It’s Spanish for “one more. I say it all the time in life and especially when working out. There is power in “one more. Do one more rep, hit the gym one more day, get started one more time, don’t give up one more time, etc. For those that feel they don’t have the time, I would say the first step is to admit they are making an excuse. The truth is we are all busy and do not have time. The difference is we make time for the people we love and the things that are important to us. I would say to that person, give me 10 minutes a day, and let’s grow from there. The cost of ten minutes of working out greatly exceeds the cost of today’s medical bills, health complications, or the devastation your family will feel should something tragic happen to you. Start today, no excuses. Give me 10 minutes and remember, una mas.
How do I train my brain to ignore instant gratification and stay focused on long-term results?
Personally, I have always been highly driven. I won’t lie, it can be quite challenging, even for me, to ignore instant gratification and focus on long-term results. Those who know me well know I love desserts – ice cream, cookies, pies, cakes, you name it! Moreover, I can’t forget about pizza, Mexican food, and adult beverages! I definitely indulge and take part in the “good life, but my overall goal is to eat clean 90% of the time when I’m off-season. I know if I stick with this, I will maintain where I want to be until it is time for me to roll back to in-season mode. Your long-term goals have to outweigh your short-term desires. For instance, I love Mexican food and I love a great margarita. If I am going to have a margarita, then I will order a salad. If I am not going to have a margarita then I’ll order a traditional dish. Lastly, I do not beat myself up if I fall off-the bandwagon. I rarely have a ‘cheat day’ rather it will be a chat meal a few times a week. Remember, una mas. Get on the bandwagon and stay on the bandwagon.
I’m cursed with butt and thighs, what are your secret workout tricks to keep those butt and thighs tight and right?
I am sure some people would kill to be cursed with glutes and thighs! We tend to be the toughest critics of our own bodies and I totally understand the desire to want to keep things right and tight. Many minorities, especially African Americans tend to hold most of their weight in their glutes, hips, and quads. There is not a secret workout trick to combat this. You have to do everything…eat clean, workout consistently, sleep 7-8 hours consistently, etc. Training for my show this year, I incorporated a new exercise to assist with my glute and hip development. Not only do I walk at an incline, I also walk sideways, working the abductor and adductor muscles. It is an incredible way to keep the glutes, hips, and quads right and tight.
What’s the best trick to shred those last 5 pounds? Should I do more sprints or more ab workouts?
It is not a question of more sprints or ab workouts. Simply doing only one of the two options most likely won’t get you to your 5-pound weight loss goal. It’s about eating clean and in this case, 100% of the time, plus increasing your cardio and getting adequate rest. Those last five pounds most likely require you to dial in your nutrition and increase your cardio versus doing more ab workouts.
What’s the best cardio to tone or weight workout routine to tone? Do I do more reps at lighter weight or heavier weights?
There is no one-method-fits-all to tone. It is more about constantly keeping your body guessing and conquering plateaus. It is also about listening and understanding your body to know what exactly is best for you. For example, I know my body can handle carbs better than some others can. I also know that incline work and sprints are great for my body. This doesn’t necessarily mean it is the best way to unlock optimal performance for everyone else. Overtime, you will discover what is best for you. The main idea is to keep the body guessing by diversifying your reps, sets, and amount of weight used.Lastly, I truly think it is important to give your body one day off per week to recover.
How often do you think we should have a cheat meal? Should we have one cheat meal per week or one cheat meal every 2 weeks?
There is no hard, set rule. As always, it’s about understanding your body and knowing what works best for you. Whether you should or should not consume cheat meals depends on what your goals are and how close you are to meeting those goals. For example, an individual may need to achieve 100% accuracy in all areas(e.g., nutrition, strength training, sleep) in order to reach their goal. If that is the case, there can be no cheat meals. The number of cheat meals one can have varies from 0-4 (maybe 5), depending on where they are starting and where they’d like to end in terms of personal fitness goals. What’s more important to note is that we are speaking of cheat meals, not days. Cheat meals must be reasonable. You can’t eat an entire large pizza and call that a cheat meal. A cheat meal would be two slices of pizza.
Do you have questions for Candice? Submit them to, email@example.com.
A few months have passed and you’ve settled into your exercise routine. You are encouraged by the progress you have made and feel great. Then, it happens – you hit a wall. You’re doing everything right and still, nothing seems to be happening.
It is called a plateau. Even the most experienced athletes have experienced it. For many people seeking to lose weight and reach their ideal goal, this event marks a pivotal moment. It marks the moment when you decide to both dig in your heels and keep moving forward or, you allow the temporary frustration of no progress to derail your efforts, completely. There is hope; you can break through that wall. In this two-part article, you will be able to identify your plateau type (there are two types). Next week, we will look at what you can do to power through your specific plateau.
When your body becomes unresponsive to your nutrition and fitness program, you’ve hit a weight loss (or body) plateau. Your body is a true work of art and has an incredible ability to adapt, relatively quickly, to change – for a time.
If you are pushing yourself to the brink of exhaustion and muscle fatigue each training session but failing to gain the strength or increased size (if that is your goal) you desire, this would indicate a training plateau.
Take the next week to track your meals, your exercise, and your sleeping patterns. Ask yourself the following questions:
Have I been as consistent with my meals as I could have been?
Am I exercising with maximum effort or have I become a little lax now that I have seen some progress?
Am I allowing myself to get sufficient rest for my recovery?
If you are doing all of these things correctly, and consistently, odds are you have plateaued. Don’t quit! Remain focused and learn how to power through the plateau in next week’s post.
You’ve been consistent throughout your exercise routine and have the progress to prove it. Nutrition, exercise, and rest have all served you well. Then, something happens that requires you to take time away from your routine. Should you be worried that you missed a week? Not at all. However, if your week turned into one month or more, you should be aware that your performance level will be lowered.
Most people believe they can return to their regularly scheduled workouts as if they never missed a day. This is not the case. Depending on how long it’s been since you’ve fallen out of your routine, you definitely want to modify your activity to make it less rigorous when you pick up again. Don’t expect to walk into the free weight area with the same strength you had over a month ago.
While this may be a little discouraging, there is good news. The body is an amazing vessel. While it will take you some time to return to the level of fitness you achieved before, you have the advantage of muscle memory. That means the body remembers all those hours spent performing movements to build strength and endurance. It gives you an advantage because it allows you to return to where you were fairly quickly (certainly more quickly than if you have never done anything at all).
Returning to your original Beast Mode requires you start slowly. Opt for a lighter load the first two weeks, choosing resistance that challenges your current level. Don’t get caught up in how much weight you were able to move before. Instead, view these first two weeks as a re introduction. How quickly you respond is unique to you. The key is to start slowly, get over the two-week hurdle, and remain consistent; you’ll be back to your former fitness level before you know it.
Fitness is a multibillion dollar industry and the variety of fitness options available are plentiful. While many women are exceedingly comfortable in the gym, a significant number of women still avoid strength training. One reason for this aversion is the fear of becoming “bulky”. While there are some women who build significant bulk, they are not your average fitness enthusiast. They have supplemented, dieted, and trained for many years to achieve that degree of fitness. If you are one of those women buying in to this myth, you are doing yourself a disservice. Strength training is your friend.
Multiple studies show that strength training is highly effective in the battle of the bulge. Incorporating a strength training regimen elevates your metabolism for periods longer than cardio. Because muscle is denser (requires less room) than fat, you will actually become smaller. In addition to the physical benefits, there are also health-related benefits to support why strength training should be an essential part of your regimen. Here are just a few of those reasons.
Strengthen your bones. Bone density loss is a condition of aging. Strength trainingis an excellent way to improve bone density and it can also help to prevent osteoporosis.
Maintain lean muscle mass. Strength training helps you maintain muscle mass and strength, both of which we lose as we age.
Improve heart health. Did you know strength training is also good for your heart? Committing to a regular routine can reduce your risk of heart disease and lower your blood pressure.
Implementing a strength training routine two days per week into your weekly activities can yield great results. Do not be intimidated by weight training. If you try it and find you do not like handling weights, try resistance bands or even body weight routines. Something is better than nothing.