Cindy Whitmarsh – Balance Training for Posture and Lean Summer Body!

Balance training for posture and lean summer body!

Repeat each exercise 2/3 sets of 20/30 reps!

1. Step overs and tap

2. Shimmy burpee

3. Arm shimmy jacks

4. Dead bug jumps

5. Single leg dead lift

6. Balancing rear delt raise

7. Biceps and shoulder combo

8. Vsit rotations

Motivation Tips for Working out at Home!

Cindy Whitmarsh. www.Ultrafitnutrition.com

1. Start out slow. Try working out in shorter increments such as 10 minutes three times a day. It is easier to adhere to a program if it doesn’t seem unbearable or too time consuming.

2. Use the buddy system. Working out with someone else is not only more fun but also more motivating; you’re less likely to skip the workout if you know you have to meet someone.

3. Hire a personal trainer. If you have the means, a personal trainer is the best way to go, especially if you’re new to the gym! When you’re starting out, it’s important to know what you’re doing to avoid injury and feel comfortable with a program. Working with a personal trainer will keep you motivated in the beginning, and will help boost your confidence when it’s time to go out on your own.

4. Set realistic (smaller) goals. Write out a list of your goals and cross them off as your program progresses. Whether your goal is to run a mile without stopping or to loose 5 pounds, working towards and accomplishing small goals can be very motivating and habit forming.

5. Be accountable to someone. I have found that accountability is one of the most important things to keep people on track. Even if it is a friend who will do your measurements weekly it really works!

6. Incorporate activities that you already enjoy into your daily workout routine. If it is fun for you, you will stay with it longer. Your workout should bring enjoyment, not misery!

7. Keep an exercise log and track your progress. Write every thing down, and use your log to reflect on your week and see where you may or may not need improvement.

8. Pinpoint an inspiration. Buy an outfit you want to fit into or find a picture of your ideal body type – whatever keeps you motivated.

9. Take before and after photos. Take a before picture of yourself and repeat the photo weekly to see progress. A scale can be quite deceiving, so try to avoid the urge to weigh yourself all the time. (Remember muscle weighs more than fat.)

10.Get in an early workout. Making your workout a morning ritual can be addictive – you get it done before your day gets crazy and you have a great reason to feel good about yourself all day.

11. Constant variation helps keep workouts interesting. Nobody likes to repeat the same activity day-after- day, especially if you hit a plateau and stop seeing results. Cross-training not only keeps you interested, but also challenges your body and mind.

12. Get others involved in your workouts. Workout in a neighborhood park with friends. Having people work out with you is very motivating and you will be less likely to quit.

13. Workout along to your favorite TV show. Whether it Is running on a home treadmill, or doing strength training on the carpet in front of the TV, this will take your mind off your workout and you can watch your favorite show at the same time.

14. Put a reward system in place. At the beginning of the week, set a goal of x amount of days you plan to workout and then what reward (non food related) you will give your self when you accomplish your goals. And don’t cheat, it’s all about being accountable.

15. Get your family involved. A spouse or child can be a positive motivating factor when you’re trying to adhere to a new exercise program. Knowing that they are looking to you to set an example should keep you going.

Cindy’s Recipe of the week!

Serves 8!

SHRIMP QUESADILLA WEDGE

6 oz. Cocktail shrimp

2 cups grated reduced fat jack cheese

1-4 oz. Can diced green chilies

½ cup minced green onions

8 corn tortillas, 4 to 5 inches in diameter

< NOTE: measure corn tortilla size >

2 T. vegetable oil

1 cup green chili salsa

1. Toss together the shrimp, cheese, chilies, and green onions. Place 4 tortillas in a single layer on a lightly oiled baking sheet

2. Evenly divide the shrimp-cheese mixture onto tortillas leaving a ¾ inch border uncovered. Top each with one of the remaining tortillas. Brush the tops with a light coating of oil.

3. Bake tortilla stacks at 425 degrees until cheese melts and tortillas are lightly browned, 10-15 minutes. Slide quesadillas onto a board and cut each into six wedges. Arrange wedges on a platter and serve with salsa.

Serving size = 1 wedge

Calories: 156

Fat: 2.8g

Product of the week!

Need a beginner workout? This dvd is perfect for you!

http://cindywhitmarshfitness.com/product/10-minute-solution-target-tone-for-beginners/

Stay Fit and Healthy!

Cindy Whitmarsh

Categories: Fitness with Cindy Whitmarsh