Cindy Whitmarsh – Core Training to a Lean Body!
Core Training to a Lean Body!
Repeat all exercises 2/3 sets of 15/20 reps!
1. Step overs
2. Shimmy frog jumps
3. Shimmy burpee
4. Knee tuck and pushup
5. Single leg hop ups
6. Biceps into shoulder press
7. Bent over rear delt raise
8. Teeter totter punches
Bonus Exercise: Arm walking pushups
Cindy’s Fitness Tips
1. When traveling, call ahead to the hotel you are staying at and make sure they have a workout facility. If one is not available, plan to take a power walk or run every day. Or, you can bring a jump rope and exercise band or light weights and do your own interval workout.
2. To stay motivated to work out, mix things up. Try different things to keep it interesting and find something that you enjoy so that you will stick with it longer.
3. Join some kind of organized sport to help keep you fit. Soccer is a great workout and it is fun to get out with friends and be competitive. Plus, if you aren’t keeping up with the others cardiovascularly for games, you will be more motivated to work out on the side to help you play better.
4. Take advantage of the outdoors whenever you can. Go surfing, go for a hike, go for a bike ride or play volleyball at the park or at the beach. This way you can enjoy the outdoors and get a workout at the same time!
5. Find a friend to work out with. If you have to meet someone at the gym or to go for a run, you won’t be able to blow it off as easy. And, having someone to talk to makes the time pass faster and you won’t be concentrating on the burn.
6. Keep workout clothes and shoes in your car so that you can hit the gym after work or during lunch time.
7. Have you been doing the same workout for years and never see results? If so, it is time to change things up and shock the body. Your body gets used to you doing the same thing over and over again and needs change. If you only do cardio, its time to incorporate weight. If you do the same weight workout every time you go to the gym, ask a trainer to show you a new routine. Only do the same routine for a month and then change it up. This way your body won’t become stagnant and you will be able to see results quicker.
8. So many women fear that if they lift weights they will become really bulky and big. This is just not possible for the majority of women. Women don’t have enough testosterone or the make up in their bodies to become big and bulky unless they are body builders lifting heavy heavy weights on a consistent basis or are taking some kind of steroid. Weights are not something to be feared but rather a must to build strong bones and burn body fat. Weight training helps increase lean tissue in the body and increases the metabolism. So start lifting!
9. When doing classes in the gym where you train the entire body, make sure to give yourself a day off for recovery before you do another full body training class. Your body needs that day of rest to rebuild the muscle tissue. If you don’t get that rest day in, you’ll be prone to injury.
10. Regular exercise has been shown to increase self-esteem, optimism, and energy. It also helps your sex drive.
11. Women going through menopause tend to put on weight rapidly and wonder why. Studies show that the decrease in estrogen and progesterone increases the appetite. Not knowing this, women will increase their calorie consumption and pack on the pounds. If you are one that is experiencing menopause, be aware that this can happen and try to make smarter choices nutritionally. Also, starting an exercise program that includes weight training can help to avoid those extra pounds from sneaking up on you.
12. If you have chronic knee pain that is holding you back from working out, it is time for you to hit the weight room and strengthen the muscles that support the knee. This will help it to be more stable and you will be less prone to injury. The stronger it gets, the less pain you will experience. Make sure that you balance out all of the muscles around the knee so that one doesn’t become stronger than the other. This can also lead to injury. It is very important to work the inner and outer thigh, quadriceps, and hamstring muscles to strengthen the knee and keep it stable.
13. If you haven’t been exercising for awhile, don’t fear. Your body doesn’t forget all of the hard work you have done. Depending on how long you have been out determines how much strength you have lost and how long it will take you to get back. If it has been two weeks, you haven’t lost anything and you should be able to start where you left off. If it has been two months, you have lost a bit of strength and it will take you about a month to get back to where you were. Now, if it has been two years, you are basically starting over. Make sure to start slow and not try to jump right back in. This is dangerous to do when you haven’t done much for awhile. Take your time and work your way back slowly. It’s never too late though to start moving.
14. Everyone should try to increase their flexibility to avoid injury. Yoga is a great way to do this. Yoga also helps increase your strength and mobility. It’s relaxing and helps to connect your mind and body.
15. Moderate intensity workouts can improve the quality of your sleep.
Cindy’s Recipe of the Week!
CINDY’S SICHUAN-STYLE STIR-FRIED CHICKEN WITH PEANUT
2 T. low-sodium soy sauce
2 T. rice wine or sake
1 t. cornstarch
1 t. dark sesame oil
1 ½ lbs. skinless, boneless chicken breasts cut into bite-size pieces
2 T. vegetable oil, divided
½ cup fat-free, low-sodium chicken broth
2 T. sugar
2 ½ T. low-sodium soy sauce
2 T. rice wine or sake
1 T. Chinese black vinegar or Worcestershire sauce
1 ¼ t. cornstarch
1 t. dark sesame oil
2 T. minced green onions
1 ½ T. minced peeled fresh ginger
1 ½ T. minced garlic (about 7 cloves)
1 t. Chile paste with garlic
1 ½ cups drained, sliced water chestnuts
1 cup (1/2-inch) sliced green onion tops
¾ cup unsalted, dry-roasted peanuts
6 cups hot cooked long-grain rice
1. To prepare marinade, combine first 5 ingredients in a medium bowl; cover and chill 20-minutes.
2. Heat 1 T. of the vegetable oil in a wok or large non-stick skillet over medium-high heat. Add the chicken mixture; stir-fry 4 minutes or until chicken is done. Remove from pan; set aside.
3. To prepare sauce, combine broth and next 6 ingredients (broth through 1-t. sesame oil); stir well with a whisk. Heat 1-T. vegetable oil in pan. Add 2 T. green onions, ginger, garlic, and Chile paste, 1 minute or until thick, stirring constantly.
4. Stir in cooked chicken, water chestnuts, sliced onion tops, and peanuts; cook for 1 minute or until thoroughly heated. Serve over rice.
Serving Size: ¾ cup stir-fry and 1 cup rice
Cindy’s Product of the Week!
“Ultrafit” is your complete fitness guide to help you reach your own personal level of Ultrafitness! This book has three levels so is perfect for all fitness types, and for both women and men. “Ultrafit” is written by Cindy Whitmarsh and gives all her secretes to her 6-week body transformation programs. Ultrafit is easy to read and fun to apply! Also included are Cindy’s nutrition do’s and don’ts plus a sample menu for women and men and more tips.
A 45-minute sports conditioning workout designed for all levels with a yoga cool down. This video comes complete with four weeks of sample menus and 1 quick start week to kick start your healthy lifestyle and weight loss plan. It also gives you several fun and easy recipes and a week workout guide that you can follow all month long.
Stay Fit and Healthy!