Cindy Whitmarsh – Pre Halloween Party Flat Abs Workout! 

Pre Halloween Party Flat Abs Workout! 

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

1. Sit up and rotate

2. Cross chops

3. Band crunch

4. Seated torso twist

5. Twisted crunch roll

6. Pike ups

7. Ball transfers

8. Oblique ball twist

Bonus: Reverse crunch reach

Cindy’s Recipe of the week!  

Shrimp with Lime-Olive oil Sauce

1/3 c. fresh lime juice

½ c. olive oil

4 T. chopped fresh cilantro

2 lbs. Uncooked medium shrimp, peeled and deveined

Boil lime-juice in heavy small saucepan over medium-high heat until reduced to 2 ½ T- about 2 minutes.  Remove from heat and whisk in ¼ c. olive oil a little at a time.  Put pan over low heat and whisk for 1-2 minutes more.  Remove from heat and whisk in 3 T. cilantro.

Heat remaining ¼ c. olive oil in a large skillet over medium-high heat.  Add shrimp and stir-fry until just opaque, about 3 minutes.  Transfer to a platter and pour sauce over the shrimp.  Sprinkle with remaining cilantro.

Serve with rice.


How it works:

Everyone knows or has heard over and over again how important Breakfast is! Your mother was right all of those years! It is the most important meal of the day! During the night, the body is working over time to repair. You haven’t given it food since 7 or 8 Pm the night before so it’s in need of fuel by the time you wake up. Just like a car needs fuel to drive, the body needs food to function correctly. So, have a healthy carbohydrate, fruit, protein and fat first thing in the morning to get your metabolism revving! Your body is hungry and it needs it to be its best!

After breakfast, ideally, you should have small meals/snacks every 2-3 hours. No one should go longer than 4-5 hours without food! At that point your body goes into storage mode and your metabolism slows. You want a fast metabolism. If it’s slow, your body will store what you eat if you don’t eat often enough.  It’s the old adage, “we eat to lose”.  It’s important that you eat 5-6 meals a day.

Myth-eating late makes you fat. Everyone has a different schedule. Some people don’t even get home from work until 8pm.  I think if you stop eating 3 hours before bed time, whenever that is, it’s a good thing. Just make sure it’s healthy. It’s when you turn to ice cream at 10pm and then go to bed that you get in trouble!

Dinner should be your smallest meal but still consist of a green and a protein, based on the calories of the day.


The following diet plan is a guideline. You all have different food preferences and you should learn how to pick healthy foods that fit your lifestyle.

Make smart food choices! The purpose over the next few weeks is not necessarily to eat less food- but to eat better food! Choose low-calorie foods. Did you know the following 2 cereals have the exact same calories?

½ cup of granola= 1 2/3 cup of bran flakes. Isn’t almost 2 cups more filling than 1/3 cup of cereal?

You want to eat low calorie foods that fill you up.

Add as many vegetables to this diet as you can. Stay away from starchy vegetables like potatoes.

Avoid Sugar!  Avoid processed sugar as much as possible over the next few weeks. If you find certain foods hard to resist, keep them out of the house completely! If you do have a sweet, keep it small and add it to your daily calorie count. There are great options like lollipops, fresh fruit or dark chocolate. A ½ cup frozen vanilla fat-free yogurt has 80 calories while a ½ cup of premium vanilla ice-cream contains 270 calories. Making a smart choice here could save you 190 calories and give you the same satisfaction.

Calorie Count: For the next few weeks, we’re giving you a 1200 for women and 1500-1700 for men diet plan.

Remember, there are many ways to eat; whether you are someone who still wants desert, a vegetarian, a vegan, or an old fashioned 3 meals a day meat eater, we can all be in shape. At the end of the day it boils down to calorie intake. If we take in more than we are burning, we add on pounds. This is what leads to people being overweight.

Additionally, if your portions are too big (hello America!), you store because your body can only handle the food it needs when we take it in. If you take in too much at once, it will go to storage.  Taking in small doses into our body throughout the day is generally known as the best way to eat. When we take in small doses at a time our body gets only what it needs. That’s why people who swear they only eat twice a day can still be overweight.

The purpose of counting calories over the next few weeks is to watch our net calories. Net calories are calories consumed minus calories burned.  For every 3500 net calories burned, you lose 1 pound. If you can burn 1000 less calories than you eat every day, that’s 2 pounds a week!

Calorie Reducing tips:

Buy skim milk instead of whole milk. It has almost ½ the calories

Choose low fat dressings, soups, cheeses, mayonnaise, etc.

Trim the fat from the meat or buy lean


Eat more grains, vegetables, and fruits. They’ll fill you up and make less room for “bad” foods.  Please eat ORGANIC as much as possible!  


You should have 8 glasses of water a day. I recommend adding a squeeze of fresh lemon or lime. Coffee and tea are ok but skip the creamer and sugar. No regular sodas! It’s preferred that you cut out the alcohol. The myth is true, there are studies that people who drink, end up eating more. If you’re out on the town and don’t want to be without a drink, try having a sparkling water with lemon. If you do drink, keep it small and be sure to count it in your calories.


Salads can save your life! However getting carried away with the dressings and toppings is easy. So, read before you eat.  Making a big salad to nosh on throughout the day can be a lifesaver for someone stuck behind a desk with no time to cook. But watch how much dressing you add. Watch the amount of cheese and nuts you add. These all can make a salad delicious but can add way too many calories to your day.


1)    Plan ahead. Bring snacks with you whenever possible!

2)    Get a calorie counter book that includes fast food restaurant calorie content.

3)    Once you know what restaurants offer good choices, try to know where they are located so that you can find them in a bind.

4)    Always look for the grilled or broiled items on the menu instead of fried

5)    Look for good salads with grilled chicken on top and use the dressing sparingly.

6)    Try to ask for low calorie or low fat dressings whenever possible

7)    Skip the French fries! Order fruit or a salad instead.

8)    Ask for things the way you want them. It never hurts to ask!

9)    Eat light. You will get something in another 3 hours. You don’t need to have a heavy meal just because you are at a restaurant.

10) Split meals whenever possible to cut the portion.

11) Try to always be mindful when you are eating out.

12) Never go starving. This will always get you in trouble.

Cindy’s Product of the week!  

Every good diet needs a essential oil in the am!  Mine is soooooo great!  Its called the Ultra Omega Oil!  

Do you have Sugar Cravings? Need to lose weight? Hormones out of control? Poor immune system? I have the answer to all your needs with Ultra Omega Oil!

Listen, I need to tell you about this amazing supplement The Ultra-Omega Oil! The Ultra Omega Oil is a blend of 8 different essential oils, Soy, Rice, Sunflower Seed, Wheat Germ, Olive, Pumpkin, and Cod liver Oil! Omega 3, 6, and 9 fatty acids.

Its main benefits are:

Reduce sugar cravings

Hormonal regulations

Boost immune system

Improves appearance of skin

May help cholesterol

Improves digestion and helps with constipation!

I have been taking Ultra Omega oil now for over 10 years! I attribute my weight loss years ago to this supplement! I have no sugar cravings! My digestion is perfect and my skin is always soft and never break out! I almost never get sick and took it through both my pregnancies and give it to my girls everymorning!! Its amazing!

Stay Fit and Healthy! 

Cindy Whitmarsh

Categories: Fitness with Cindy Whitmarsh