Spring into Action with Compound Movements


640x106_banner2Spring is here and it is time to exchange sweaters and turtlenecks for short-sleeved button-downs and polos.  While jet setting has its advantages – discovering new cities, countries, cultures, and cuisines, it has its disadvantages.  Excessive consumption of unhealthy foods and inactivity contribute to poor fitness.

Fortunately, your on-the-go lifestyle does not have to compromise your commitment to fitness.  Compound movements are the busy professional’s best friend.  These exercises work multiple muscle groups simultaneously, maximizing fitness in minimal time.

This month’s feature exercise engages the total body – targeting the legs, back, and shoulders.  Secondary emphasis focuses on core strength (essential for balance).  Perform four sets of 12 repetitions, alternating your anchored leg each set.

Exercise of the Month –

Uni Stiff-Legged Deadlift with Dumbbell Row

1. Stand upright with a dumbbell in each hand.

2. Extend one leg behind you (hinging at the hips) as you bend forward until parallel to the floor, keeping your back flat and abs tucked in to support your spine.

3. Maintaining your balance, lift the dumbbells to your chest (lead with the elbows and squeeze the shoulder blades at the top of the movement).

4. Lower the dumbbells and return to the start position.

acn_uni-stiff-legged-deadlift-rowHealth and Fitness Challenge

1) Set 3-5 Outcome Goals.  The end-result of a series of behaviors you consistently perform.  You cannot directly control the accomplishment of the goals.  Ex: I want to lose 8 pounds in 8 weeks.

2)  Determine your Limiting Factors.  These are the elements hindering your ability to attain your goals (e.g. social, environmental, mental, etc.)  Ex: I constantly eat fast food while on trips.

3) Set 3-5 Behavioral Goals and Commit.  Determine what steps you have to take to accomplish your goals.  You directly control the goal by your daily action or inaction.  Ex: I commit to eating clean 90% of the time I am not traveling.

1v4f6324adj_croppedCandice McField is an ACE Certified Health Coach, WNBF Pro Figure competitor, and avid global traveler.  Passionate about fitness and travel, Candice serves a client base of on-the-go professionals; providing them with personalized tools to train anytime, anywhere.

Do you have questions or suggestions for an upcoming article?  Would you like to share your story with me?  Send your comments and inquiries directly to me at crewfit@candicemcfield.com.  I would love to hear from you.  Arise!®

SOURCEAero Crew News, April 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 crewfit@candicemcfield.com and maybe your email will make it in the next issue under the “Fitness Corner” section


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