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


New Year, New You!

2017 is history! The time to regain control of your overall health and well being through exercise, nutrition and rest is NOW! Before beginning, here is some important information.

1. Commitment, consistency, and candor are required
2. Your efforts determine your results. Do your best for you!
3. Your fitness journey goes beyond the physical. Dig deep and renew your thinking.

Whatever your reasons for deciding to improve your fitness, the first step of your journey takes place in your mind. Reflect on your reasons for pursuing fitness. More importantly, be honest with yourself.

List your top three reasons for change and rank them in priority order(1 being the top reason). Again, be honest with yourself as your reasons will directly propel your inner motivation. No reason is too small or too grand and you may have reasons that overlap.

Wishing a successful and healthy 2018!
~Team CMF

Be one of our 2018 Ten! 
Join the private, select group, Candice trains!


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!


The Holidays: Nope I Won’t Gain!

I Won't Gain - coverUnfortunately, 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!

Receive:

  • 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!

Apply:

  • Tips and workouts to successfully navigate the holidays

Celebrate:

  • Prevent holiday weight gain

Click here to purchase the CMF eGuide to prevent holiday weight!


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.