Aviation for Women is the flagship member publication of Women in Aviation International. Articles feature women who have made aviation history, professional development ideas, and current-topic articles.
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34 Aviation forWomen J U L Y / A U G U S T 2 0 1 6 the sss sound (you should feel your abs tightening even more). As you are exhaling, crunch your abs (your rib cage should naturally begin caving). Relax for a few seconds then repeat. Make It a Habit My favorite Jim Ryun quote states, "Motivation is what gets you started. Habit is what keeps you going." In other words, motivation creates habits, habits create consistency, and con- sistency creates results! In order to maintain the results of your efforts, you will have to overcome obstacles. With that said, understand that perfection does not exist. Do not beat yourself up about a slip-up here and there. At the same time, don't allow yourself to make excuses Despite being a professional athlete, even I have times where I am not my best. I do not beat myself up about it. In- stead, I acknowledge it and seek to identify what is going on in my life at the time. Afterward, I immediately get back on track. The key is to remember where you started, why you started, and what it takes to accomplish your goals. Wheth- er it is for your nutrition, strength training, sleep, or overall health and ftness goals, I recommend you aim, achieve, and maintain 90 percent accuracy. A healthy lifestyle does not deprive you. It teaches modera- tion, portion control, and discipline—balance. In the end, this is a lifestyle and in order to maintain it, you must be commit- ted to living it. Success is requires sacrifce and personal com- mitment. No matter your starting point, understand that the war against obesity can be won pound by pound. I will be on the tarmac guiding you in and cheering you on! ✈ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Candice McField, WAI 65762, is an ACE certified health coach, WNBF Pro Figure competitor, and avid global traveler. Passionate about ftness and travel, Candice serves a client base of on-the-go professionals, providing them with person- alized tools to train anytime, anywhere. You can reach her at help@candicemcfeld.com . Bodyweight Exercises Primar Muscles Targeted: Triceps Secondar Muscles: Chest and Abdominals ➊ Hands inside shoulders, elbows bent, close to sides, and pointing straight back ➋ Hold yourself 2-3 inches above the foor, maintaining a fat back with abdominals tucked in, and push straight up into a plank position. Slowly return to start position. Primar Muscles Targeted: Quadriceps and Abdominals Secondar Muscles: Hamstrings ➊ Stand upright and maintain a tight core. ➋ Raise one leg off the foor. Maintaining a straight leg, draw the alphabet in capital letters from A to Z. For each stroke, raise your leg as high as possible. Between each letter, return to the start position. Complete all reps on one side then switch legs. Primar Muscles Targeted: Inner/Outer Hip Stretch Secondar Muscle Targeted: Oblique Primar uscles Targeted: Back, Glutes, and Hamstrings Secondar uscles: Abdominals, Chest, and Shoulders ➊ Lay face down on the foor with your legs straight and your arms stretched out to the sides. ➋ Raise your upper body, arms and legs together about 18 inches off the foor as if you were fying. Hold this position briefy, then lower yourself back to the foor, and repeat. ➊ Stand upright with your feet close together and your hands by your sides. Cross right foot over left at the ankle. ➋ Lean your weight into the right hip as your upper body gently lowers to the opposite side. Hold for 15-30 seconds then repeat on opposite side. ➊ ➋ ➋ ➊ ➋ ➊ ➋ ➊