Cindy Whitmarsh – Multi-tasking Strength Circuit Workout!
Multi-tasking Strength Circuit Workout!
Perform each exercise 2/3 sets of 15/20 reps
1. Side squat press
2. Lunge kick front raise
3. Side lunge biceps and leg lift
4. Curtsy jumping burpee
5. Clean and jerk
6. Side lunge jumps and biceps
7. V sit rocking shoulder press
8. Bridge raise chest fly
Commonly asked questions!
“I am trying to eat healthy and stay on my plan but I like Mexican food too much. Is there anything healthy to eat at a Mexican Restaurant?”
• Try your favorite grilled meats as fajitas, tostadas, or soft tacos, with Corn (not flour)tortillas on the side.
• Whole black or pinto (red) beans are fine, but rice is a killer. Refried beans are traditionally made with lard, so unless you know how they’re prepared, best to avoid them.
• Guacamole, sour cream, cheese, and salsa can turn an otherwise healthy meal into a gut buster. The sour cream and cheeses probably aren’t the low- or nonfat variety so skip them. Other sauces, such as enchilada and tomatillo sauces are OK.
• A basket of chips is the equivalent of a basket of bread, so don’t overindulge. Try the spicy carrots or tear up corn tortillas and dip them in the salsa for a starter.
• Skip the beer and margaritas. Choose water – if you need alcohol, try red wine!
“I am a stress eater all the way! I can’t seem to get out of the habit! What can I do!”
• Preempt unhealthy eating. Keep unacceptable foods out of the house—or at least keep them out of sight. If you know a particular food will be irresistible to you when you’re stressed, act now to make it hard to get later.
• Keep your hands busy. Find something else to do with your hands besides eat. Keep the daily crossword handy, turn your attention to minor chores, or distract yourself by picking up the phone and calling your friends or family.
• Reach for healthy snacks. If you have to eat, make sure that any foods you reach for will be healthy ones. Try crunchy vegetables like celery sticks, green-pepper strips, cauliflower buds, and broccoli florets. If you don’t want them plain, dip them in hummus or an eggplant dip, or eat them with a bit of cheese. Prepare these snacks ahead of time, and keep them in front of your refrigerator.
“I am a carb addict! How can I cut the cravings?”
10 Tips on How to Fight Off Carbohydrate Cravings:
1. Eat 5 small meals a day; try to limit the time between meals to no more than 4 hours.
2. Drink plenty of water! At a minimum, experts recommend that you drink at least 64 oz. of water a day. If your are an exercising adult, that need may as much as double and you’ll need to consume up to 120 oz. of water a day to stay hydrated.
3. During every meal, if you consume a carbohydrate, make sure you add a protein. This will help slow the digestion process and keep blood sugar levels from immediately spiking and triggering an insulin response.
4. Watch the amount of carbohydrates you are eating at every meal. Try to stay to ½ – 1 cup of brown rice or pasta. Try to only have half a sandwich and then load up on vegetables through a salad. This way, you won’t raise your blood sugar levels as high and with all the fiber from the vegetables, you’ll be more satisfied.
5. Never over eat at a sitting. Your body can only process and utilize so much at one meal. The rest of the food gets stored as fat. If you overeat, you will feel hungrier faster. Most likely you will have overeaten carbohydrates. This will only turn into a vicious cycle that will make you continue to crave more carbohydrates. Be aware of when your stomach is full by eating slowly. Put your fork down in between each bite.
6. Include some sort of essential oil (containing essential fatty acids) in your diet every day. Essential fatty acids are polyunsaturated and grouped into two families: the omega-6 EFAs (found in corn oil, soy oil) and the omega-3 EFAs (found in flaxseed oil, walnut oil, marine plankton, fatty fish). An essential oil with the appropriate balance of essential fatty acids will help regulate the body’s hormonal balance, which includes insulin control.
7. Whenever possible, choose to include complex carbohydrates to your diet vs. simple carbohydrates. Your blood sugar levels will stay more balanced and you will avoid sugar cravings later.
8. If you do end up craving sugar, try to have one bite rather than the whole dessert or candy bar. Allow your self to get through the craving but to not overdo it.
9. Daily exercise will help to reduce sugar cravings. When you are raising your endorphins throughout the day, it helps the body to feel more balanced and satisfied. You will have less cravings throughout the day and your body will crave healthy food to help replenish it. When you haven’t worked out for awhile, your body starts craving more sugary comfort type foods like candy or desserts.
10. When you are feeling a major craving come up, try to drink water or eat a lean protein. A lot of times craving are your body’s way of telling you to hydrate. If the water doesn’t work, sometimes protein will help to subside the craving. Try scrambled egg whites with salsa. It works every time.
”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!
Cindy’s Recipe of the week!
Carmelized Chicken Salad w/ Chile-Garlic Vinaigrette
4 ounces uncooked rice stick noodles
6 T. fresh lime-juice
¼ cup chopped seeded jalapeno pepper
3 T. sugar
1 T. fish sauce
8 garlic cloves, peeled
2 t. vegetable oil
1 lb. Skinless, boneless chicken breasts cut into 1/2 inch-wide strips
½ cup minced shallots
2 T. sugar
1T. fish sauce
¼ t. black pepper
1 cup (1/4-inch) julienne-cut red bell pepper
½ cup (1/8-inch) julienne-cut carrot
¼ cup fresh bean sprouts
¼ cup coarsely chopped fresh basil
¼ cup cilantro sprigs
¼ cup coarsely chopped fresh mint
1 small cucumber (about 6 oz.), peeled, halved lengthwise, seeded, and thinly sliced
1. To prepare noodles, cook noodles in boiling water 1 ½ minutes; drain. Rinse in cold water. Drain and place in a large bowl.
2. To prepare the sauce, place lime-juice and the next 4 ingredients (lime juice through garlic) in a blender, and process until smooth.
3. To prepare chicken, heat oil in a large nonstick skillet over medium-high heat. Add chicken, sauté for 3 minutes. Stir in shallots. Cook 1 minute; stir constantly. Add sugar; cook 5 minutes, stirring frequently. Remove from heat; stir in 1 T. fish sauce and black pepper.
4. To prepare salad, combine noodles, sauce, chicken mixture, bell pepper, and remaining ingredients in a large bowl, and toss well
Cindy’s Product of the week!
Need more summer recipe ideas?
Stay Fit and Healthy!