High-stress, High-risk Situations Health and Fitness Tips

 

As we all navigate COVID-19, here ten health and fitness tips to help you during this high-stress, high-risk situation.

 

 

 

10. Switch to a maintenance mode mindset.
Until these uncertain times diminish, focus on simply maintaining weight and not losing weight.

9. Keep your same workout schedule. If you were not working out, start.
This is not the time to stop working out. If anything, you want to workout more. Working out releases endorphins which helps alleviate and reduce stress.

8. Modify what you do for your workouts. Do not stop working out because your gym is closed.
You can have effective and efficient workouts using limited equipment such as: bodyweight, exercise balls, resistance bands, and light dumbbells. If you need a workout you can do at home, contact us.

7. Perform cardio using bodyweight exercises.
If you do not have a bike, treadmill, elliptical, etc. at home, then perform exercises such as: jumping jacks, mountain climbers, high knees, and glute kickers for your cardio.

6. Eat clean.
With more idle time, make a conscious effort to have great nutrition 95 percent of the time.

5. Increase your water intake.
Carry a water bottle everywhere you go to sip water throughout the day. If you do not like water add pizzazz by adding in a lemon, strawberries, oranges, etc.

4. Focus on getting 7-8 hours of sleep per night.
Adequate sleep will help reduce your stress levels.

3. Meditate at least 10 minutes a day.
There is beauty in stillness. Visualize yourself navigating and conquering this time while not gaining weight.

2. Stay positive and keep your head up.
Keep the glass is half-full and not half-empty mentality.

1. Enjoy the extra time with your loved ones.
Find ways to create precious memories because time is our most precious asset.

We will get through this together!
~Candice


Cyber Monday

Cyber Monday Special

Our Cyber Monday special is a great opportunity to take advantage of the Train with Candice program! Email trainer@candicemcfield.com for details and questions!

Train with Candice – Elite, online health coaching for the private, select group Candice personally trains to Arise! Receive 20% off the annual payment option or 10% off the quarterly payment option.

CMF Courses – In-depth wellness courses that will help you reach the upper limits of performance and body change. Receive 10% off any course.


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


Embrace Your Passions

For five years I was heavily involved in the Greater Kansas City Chapter of People to People.  Our signature program is sponsoring international military officers that are selected for the Command and General Staff College program in Ft. Leavenworth, Kansas.  I have sponsored officers from Morocco, Tunisia, Kenya, Botswana, Malawi and this year Canada.  After a few year hiatus I am thrilled to be back doing something I love.