Body shred, recipe of the week and more!

Plateau Busting Body Shred!
Repeat all exercises 2/3 sets of 15/20 reps!  
1. Bench jumps
2. Alt chest presses
3. Repeater step overs
4. Sit up shoulder presses
5. High knee taps
6. Step shoulder press/rev lunge
7. Split feet overs
8. Alternating skull crushers
Bonus: Reverse crunches
Cindy’s Recipe of the Week!
BARBECUE ROASTED SALMON
¼ cup pineapple juice
2 T. fresh lemon juice
4 (6-ounce) salmon filets
2 T. brown sugar
4 t. chili powder
2 t. grated lemon rind
¾ t. ground cumin
½ t. salt
¼ t. ground cinnamon
Cooking spray
Lemon slices (optional)
1.    Combine first 3 ingredients in a zip-top plastic bag; seal and marinate in refrigerator 1 hour, turning occasionally.
2.    Preheat oven to 400 degrees.
3.    Remove fish from bag; discard marinade. Combine sugar and next 5 ingredients (sugar through cinnamon) in a bowl. Rub over fish; place in a 11×7-inch baking dish coated with cooking spray. Bake at 400 degrees for 12 minutes or until fish flakes easily when tested with a fork. Serve with lemon sliced, if desired.
Serves 4
Serving size: 6 ounce filet
Calories: 314
Fat: 14.7g

DETERMINING YOUR NUTRITIONAL NEEDS

I developed the following caloric parameters for the programs based on a combination of your BMI, sex (male/female), and your activity level.  However, nothing is more important than listening to your body’s needs and using common sense to determine appropriate caloric intake levels, especially as workouts grow in both intensity and duration.  You must be willing to be flexible, and at set points in your program (i.e., 6-weeks, 12-weeks, 18-weeks), it’s extremely important that you take the time to re-calculate your BMI and make sure you’re on the correct path to UltraFitness.  This is also a great time to do your measurements, and take another photo to see your progress!
Activity Level Descriptions:
1) Sedentary activity: mainly sitting at a desk all day. Rarely experiences any physical activity throughout the day. Burns few calories.
2) Light Activity: continuous exercise such as walking approximately 3 times per week for approximately 20 minutes each session. If not involved in regular activity, may be on your feet all day through work (e.g., working as a waitress). Daily activities may include regular walking. 
3) Moderate Activity: continuous exercise 3 or more times per week for more than 20 minute sessions. Walking at a brisk pace, dancing, working in the yard, jogging, swimming, etc. 
4) Heavy Activity: continuous exercise 3 to 5 times per week for approximately 60 minute sessions. Involves lots of physical activity for an extended period and may include heavy labor jobs such as construction.
5) Extremely Heavy Activity: continuous exercise 5 or more times per week for sessions lasting 60 minutes or more. Involves lots of physical activity for an extended period and may include heavy labor jobs such as construction. 

Caloric Categories:

BMI
Sex (Male/Female)
Activity Level
Caloric Recommendation
< 18.5
Male or Female
Any
This is considered underweight, and consultation with a qualified nutritionist or dietitian is recommended. 
18.5 – 24.9
 
Female
Sedentary to Moderate
1500
18.5 – 24.9
Female
Heavy
1700
18.5 – 24.9
Female
Extremely Heavy
2000
25 – 29.9
Female
Sedentary to Heavy
1500
25 – 29.9
Female
Extremely Heavy
1700
18.5 – 24.9
Male
Sedentary to Heavy
2000
18.5 – 24.9
Male
Extremely Heavy
Due to possible extreme caloric demands, consultation with a qualified nutritionist or dietitian is recommended.
> 30
Male or Female
Any
Weight loss issues may require medical attention due to physical (i.e. metabolic) problems. Medical clearance is recommended, followed by consultation with a qualified nutritionist or dietitian.
Product of the week!  
In Cindy Whitmarsh’s ‘Lose The Last 10 Pounds Challenge,’ you will receive all the challenge rules and all the information you will need to get going in our digital download!
Stay Fit and Healthy! 
Cindy Whitmarsh
Categories: Fitness with Cindy Whitmarsh