Cindy Whitmarsh: Post Halloween Calorie Burner Workout!
Repeat each exercise 20/30 reps 2/3 times!
1. Squatting ski jumps
2. Low lunging rows
3. Quick feet gabs
4. Alternating rear delt balancer
5. Alternating lunge biceps
6. Burpee biceps press
7. Plea pulsing jumps
8. Push up and pike
Bonus: Ab tap outs!
Cindy's Recipes of the week!
½ cup chopped onion
2 T. peanut oil
2 celery stalks, chopped
2 cloves garlic, minced
1 t. minced fresh ginger
1 t. sugar
½ t. salt
1/8 t. ground allspice
1/8 t. ground nutmeg
4 cups cubed fresh pumpkin
1 Yukon Gold potato, peeled and cut into 1-inch cubes
3 cups reduced-sodium chicken broth
4 T. nonfat sour cream
2 green onions, chopped
Heat oil in a large stockpot over medium-high heat. Add onion, celery, garlic, ginger and sugar, and cook 4 minutes, until tender. Add salt, allspice and nutmeg; stir to coat. Add pumpkin, potato and broth, and bring to a boil. Reduce heat to medium-low, partially cover and simmer 20 minutes, until pumpkin and potato are tender.
Working in batches, puree half the soup in a blender and return to pan. Heat through. Ladle soup into bowls, top with sour cream and onions and serve.
Lemony Herbed Asparagus
1 lb. Asparagus spears
1 T. olive oil
1/8 t. dried basil, crushed
1/8 t. dried oregano, crushed
1 t. lemon juice
To prepare fresh asparagus, wash and scrape off scales. Snap off and discard the woody bases.
Meanwhile, place a steamer basket in a medium saucepan. Add water to just below basket. Bring water to boiling. Add asparagus to steamer basket. Cover and steam for 5 to 8 minutes or until tender.
Meanwhile, in another saucepan, combine olive oil, basil, oregano, and a dash or pepper. Cook and stir over medium till heated through. Remove from heat. Stir in lemon juice.
Transfer asparagus to a serving platter. Drizzle with lemon mixture.
Makes 4 servings.
Serving size: 1 ¼ cup
Healthy tips for all ages!
What are some tips/suggestions you have for ways people in their 20s (think in college or newly out) can start making exercise part of their daily routines, especially when they are young and may not have a lot of money for gym memberships?
Challenge a friend
Sign up for a race
Find some kind of activity you love and do it a lot!
Use your free outside parks, beaches, hills, stairs
Buy a great motivating DVD series with a great instructor to motivate you!
Nutrition is key, find a healthy diet that will work for you in the long run, not a fad or pill!
Take multi vitamins and calcium! Check with Doc!
Tips for ways that people in their 30s/40 can start/make sure they continue fitting in exercise/fitness when their lives may be busy with kids,jobs,keeping up with work around the house, etc.
Make a family weekly plan for healthy meals/pack lunches from dinner
Plan your workouts like you would your kids school events
Delegate household chores with charts
Make your family part of your workout- Parks, walks, beach, workout dvds etc.
Gather a moms group to share ideas or dads group around a sport so your active but get advise! You are never alone!
Hormones play a big role here! Get your blood work done to see what supplements to take!
Find out your metabolic rate and fix your calories accordingly!
Get a fitness app on your phone to help you!
Suggestions for those in later adulthood — those in their 40s/50s — can keep up with exercise when they may still be working full-time but maybe have never had — or fallen out of — an exercise routine because they were busy in their younger years with establishing work/raising or shuttling around kids, etc.
Make yourself your priority! The better you feel about yourself the better you will be as a parent or adult! You need to be selfish right now!
Get professional support! Either a gym, nutritionist or trainer to be accountable too! Even if its just one session! You need knowledge to support you and keep safe in exercise!
Incorporate some type of relaxation plan! Yoga, stretching, meditation, massage. This is when stress plays a big role in weight gain along with hormonal issues! Stress will make you gain weight!
Take an essential oil to regulate hormones, blood sugar, digestion and boost immune system!
Find a friend with same goals and make a fitness plan together to stay accountable to someone!
Keep up with a food log/workout log/emotional log
Tips for older/retired adults who are at/near retirement age and beyond -- especially those who have never had a routine before but feel it's important to keeping up their health. What about those who feel they are "too old" to try getting into shape or trying something new?
It's never too late to start an exercise program! Get your doctors approval first and then get after it!
I love water aerobics for older population! Low impact activities are the best! Walking, stationary bikes, etc.
Get a walking group together or even find a dog walking group! Its fun and motivating!
This is the time to make sure you have muscle! I recommend getting a trainer or at least doing fitness DVDs that include weight training. This will help with posture, strength, balance, and metabolism!
This is also the time to make sure you have a stretching plan that is age appropriate like yoga, Pilates, and movement massage to avoid injuries.
There are also many older population DVDs out there to help if you can’t get out of the house etc.
If you live in the Midwest cold, go mall walking! I'm from ND, we used to do it all the time!
Cindy's Product of the week!
Great Value – The Cindy Whitmarsh Boo Bundle!!
PUT DOWN THE HALLOWEEN CANDY!!! For a limited time I have put together a full package of everything you need to be at your best. Here’s what you’ll get:
My Ultrafit Workout book – a complete plan for fitness filled with tips, exercises for core, interval and cross training.
My Ultrafit Cooking book – filled with easy, healthy and delicious recipes
ULTRA Omega Oil 32 oz –Do you have Sugar Cravings? Need to lose weight? Hormones out of control? Poor immune system? I have the answer to all your needs with Ultra Omega Oil!
I’m discounting the package to $39.99!! Retail is $72.85!
What are you waiting for?? No Regrets!! You can start making changes today and Cindy Whitmarsh is here to help you!