Prevent Holiday Weight

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candiceWe all look forward to the holiday season but we are not looking forward to the holiday weight gain.  While studies show people gain an average of one pound during the holiday season, people who are overweight gain an average of five or more pounds.

Whether you are traveling to a single destination or you will be in constant transit, there are some things you can do to avoid weight gain this season.  Here are a few tips:

1. Shift your focus from weight loss to weight maintenance. Denying yourself during the holidays can backfire.  Rather than focusing on losing weight, focus on maintaining your current weight.

2. Implement strategies for social events.  Avoid eating too many finger foods and appetizers by incorporating these effective strategies:

  • Eat before you go – have a meal before you arrive to a holiday event.  Your appetite will not be as high and you will be less likely to overeat.
  • Bring a dish – bring your own food.  Eating foods that you prepare ensures your meal is healthy and contributes to your goals.
  • Host the holiday – if you have time between your travels to host the event, you have more control over your food choices.

3. Eliminate excuses of why you cannot exercise.  Make time for exercise during the holidays. As little as 10 minutes can still be beneficial. If traveling, remember to:

  • travel with your resistance bands.
  • perform total body workouts that utilize resistance bands.

If you don’t own resistance bands, you can still exercise using just your bodyweight. Here is to a happy, healthy, and active holiday season!


Exercise of the Month

Back Tuck Jump

Primary Muscle Targeted: Shoulders

Secondary Muscles: Abdominals

  1. Holding one end of the resistance band straight in front of you with your palm facing your body, place the opposite foot on the resistance band.
  2. Leading with your elbow, raise the handle just below your chin.  Be sure to keep the handle close to your body throughout the movement.
  • Complete 10-12 reps on one side before switching to the other side.
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SOURCEAero Crew News, December 2016
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Candice McField
Candice has over 10 years experience in the health & wellness industry as a professional figure competitor, ACE Certified Health Coach and fitness model. She is the health & fitness expert and writer of the Fitness Corner column for Aero Crew News. Candice holds a MBA in Global Management from Thunderbird School of Global Management's Executive Program, as well as, a Bachelor of Science in Economics from Loyola Marymount University. In addition, she studied abroad with the University of Virginia’s “Semester At Sea” program. It was on this ten-country voyage her passion for international cultures and travel sparked - now having traveled to 28 countries. Currently, Candice is the founder of Candice McField Fitness, the leader in elite, mobile personal training, putting a personal trainer and nutrition coach right in your hands for a fraction of the cost. Catering to those who live life on the road, CMF has perfected the art of keeping clients fit while life keeps them on the go. A few of her career highlights include winning the WNBF Ms. Figure Universe title after capturing first place in the Barbados show, being featured in Oxygen magazine, Natural Bodybuilding & Fitness magazine and being a health & fitness expert for FOX 4 News Kansas City. Candice loves life, healthy physiques, traveling and simply wants to help the world Arise!®. Please feel free to reach out to Candice at and maybe your email will make it in the next issue under the “Fitness Corner” section