Cindy Whitmarsh answers health questions

Surfer body workout! 

Complete each exercise 2/3 sets of 15/20 reps! 

1. Surfer jumps 

2. Kneeling reaches

3. Reverse lunge twist

4. Paddle plank

5. Squat pop ups

6. Single leg jackknife

7. Prone rocker

8. Dolphin dive plank 

Some great questions I just got asked! 

"Being a guy who is going on 50 and needing to lose some lb's, I am pretty set in my ways. I want to change my diet habits but I can't do it cold turkey. Do you have any suggestions for gradually introducing healthy foods or strategies for staying on track with a healthy diet?

1. Seek Help. If you have a nutritionist or dietitian in your area I really recommend at least having one session with them if you are just getting started on a program.

2. Don't go on a diet! Everyone is out for the quick fix weight loss gimmick. If you go on a drastic diet you will only set your self up for failure. Balance and moderation is the key.

3. Follow the 4 basic principals:

a. Portion control. Eat 5 to 6 small meals a day. You want to be satisfied, not stuffed or full.

b. Drink more water. Cut out sugary drinks, caffeinated drinks or sodas. Water, water, water!

c. Choose complex carbohydrates over simple, and combine carbs with a lean protein to help regulate blood sugar and keep you from getting hungry sooner.

d. Take an essential oil. Take an essential oil or omega 3 fatty acid. Your body needs good fat to be able to burn fat. It also helps with blood sugar regulation, sugar cravings, digestion, lowering cholesterol, and promotes healthy skin, hair and nails.

4. Vary Your Foods. Sometimes while trying to watch fat, carbohydrate and caloric in-take, we tend to get into a food-rut by eating the same things everyday. Try changing your diet on a daily and weekly basis, while remaining within your nutritional program. You may find that your body will react positively to the variety in your diet by dropping those last dreaded few pounds and inches!

5. Plan your day the night before. Plan what you are going to eat or know where you are going to get your food ahead of time. People get busy and then don't have their food with them and that is when they get into trouble and tend to eat something fast, easy, and usually not so healthy.

6.Keep a cooler in your car. Have a small cooler packed with healthy foods in your car at all times. Then you have no excuse to eat badly.

7. Cook food ahead of time. One day a week cook healthy food enough for an entire week of leftovers and pre-package them in the right portion size so you can take them out and warm them up after a long busy day or lunch time.

8. Buy a healthy cookbook. Food variety and good tasting food is the trick to staying motivated to eat healthy. Try a new recipe each week.

9. Find healthy fast food or dining. Call ahead to make sure your restaurant has healthy choices.

10. Watch sodium intake. Cutting down on sodium can make a huge difference on water retention and natural weight loss.

11. Don't be too hard on yourself. If you have a slip up on your healthy eating plan, don't get down and then lose it the whole week. Just get right back on track the next day and focus on the positive changes you have made. Having one bad day can be ok, but a whole week of indulging can be disastrous.

“I want to be lean, I workout 5 days a week running, jumping rope, and fast walking. I am thin but not defined. What can I do to get leaner? I don't lift weights because I don't want to get big and bulky. I want my arms, hips and butt to be smaller and leaner! Is there anything else I can do?”

* Lift weights!

*A pound of fat contains 3500 calories.

*It takes 10 days to lose a pound of fat if you burn 350 calories in a workout and don't increase food intake.

*You will burn an extra 325 calories a day if you weight train! (Which is the equilivant of running for 20 to 30 minutes a day).

*Weight training increases caloric consumption during and after exercise.

*It also increases muscle mass, which boosts metabolic rate further.

*Don't worry about bulking up! Muscle is denser than fat, which means it takes up less space per pound. Your waist, hips and arms will get smaller as you gain muscle and lose fat!

“I need to lose weight but my boyfriend doesn't. I can't seem to keep myself on a good eating program when he is eating crap all day long. How can I stay motivated to eat healthy or to keep from being tempted to eat something bad? Thanks for your help, Don.”

1. Have a “distraction plan” in tact for when he wants to eat unhealthy. Have healthy but yummy food on hand to eat when he starts to eat bad. Use a distraction like going for a walk, calling a friend for support, playing with your kids, or getting out of the house so you won't be tempted.

2. Explain to him that you want him to support you in your weight loss efforts. Tell him that you feel sexier when you look better. Feeling sexier leads to more sex!

3. Going out to eat, you plan the place so you can find a place where you know you can get something good.

4. Plan ahead. If you are going to a party or event where you know there will be snacks or junk food, plan ahead by either eating before or bring your own food with you so you won't be tempted.

5. Make sure you are eating enough. When people feel deprived is usually when they crave junk food or are tempted to eat something bad. Make sure you are eating small meals every three hours to avoid starving and binge eating.

6. Keep your inspiration picture in your purse or pocket. Keep your picture of your ideal body type close so when you feel tempted to eat something bad you can take it out to remind yourself what you are striving for.

7. Remove easy targets. Get all the junk food out of your house or office that could be tempting. You do the shopping and cooking so you wont buy something you know you can't resist or cook something you know will throw you off track!

“I am great on my healthy eating plan all week, so on the weekend I feel I can reward myself with a cheat meal or cheat day. I have hit a plateau and am wondering if my cheat day is killing my plan. How do you feel about a cheat day?”

Here are five great ways to pat yourself on the back without falling off the wagon:

• Buy a new outfit to go with your new body. Or, if you really feel like celebrating, buy a whole new wardrobe.

• Treat yourself to a day at the salon or spa. A pedicure or massage can really keep your spirits up.

• Have a "night out" that doesn't revolve around dinner. Instead, cook a simple meal at home and then go out to the theater or movies.

• Buy yourself some fresh-cut flowers to decorate your home or office. Having a thing of beauty nearby will help remind you of your own beauty.

• Take a bubble bath. Enjoying some quiet "me" time will give you the energy to stay on track.

Cindy's Recipe of the week!


Balsamic Vinaigrette, divided

4 (4-0z.) skinless, boneless chicken breast halves

Cooking Spray

8 cups gourmet salad greens

1. Combine ½ cup Balsamic Vinaigrette and chicken in a shallow dish. Cover and marinate in refrigerator 1 hour.

2. Preheat broiler

3. Remove chicken from dish; discard marinade. Place chicken on broiler pan coated with cooking spray; cook for 6 minutes on each side or until done.

4. Combine remaining Balsamic Vinaigrette and salad greens; toss well. Divide the greens mixture evenly among 4 plates; top each serving with 1 chicken breast half.


{ Yield: 1 cup }

½ cup basil leaves

1/3 cup balsamic vinegar or sherry vinegar

1/3 cup finely chopped shallots

¼ cup water

2 T. honey

1 T. olive oil

¼ t. freshly ground black pepper

1. Place all of the ingredients in a blender; process until smooth. Use as marinade and as salad dressing for the dish.

Serving Size: 1 chicken breast over 2 cups salad

Calories: 221

Fat: 5.6g

Cindy's Product of the week for guys! Great menu and nutrition tips! 

Categories: Fitness with Cindy Whitmarsh