Cindy Whitmarsh: Stretch and Sculpt Workout!

Repeat each exercise for a minute, repeat workout 2/3 times! 

  1. Inch worm
  2. Warrior biceps/shoulder press
  3. Cross lunge leg lift
  4. Twisted mountainclimbers
  5. Side lunge lateral raise
  6. Wide forward hang rear delt raise
  7. Hamstring stretch triceps extensions
  8. Hip raise chest flys
  9. Bonus: Rock and Roll V sit

Cindy’s Recipes of the Week!

Swordfish and Pineapple Skewers

  • 1 small pineapple
  • 1/3 c. orange juice
  • ¼ c. peeled chopped gingerroot
  • 1 lb. Swordfish steaks, 1 inch thick
  • 3 T. nonfat mayonnaise


Peel and core the pineapple. Cut part of the flesh into 12 (1-inch) cubes and reserve.

Coarsely chop the best of the pineapple and place in a blender. Add the orange juice and ginger. Puree. Pour into a bowl or shallow baking dish.

Cut the swordfish into 16 cubes. Add the pineapple mixture, toss to coat, cover and allow to marinate in the refrigerator for 1 hour.

For each serving, alternate four swordfish cubes and three pineapple cubes on an 8-inch skewer. Reserve the marinade.

Place the skewers on broiler pan covered with tinfoil or the BBQ.

Broil about 4 inches from the heat for 4 to 5 minutes, turning three times to evenly broil all sides.

Place the reserved marinade in a 1-quart saucepan. Bring to a boil. Pour into a bowl. Whisk in the non-fat mayonnaise until smooth. Serve with brown rice or a small baked potato.

Peanut Oatmeal Cookies

  • 1 cup all-purpose flour
  • 1/2 teaspoon baking soda
  • 1/2 cup margarine
  • 1/2 cup peanut butter
  • 1/3 cup sugar
  • 1/3 cup packed brown sugar
  • 2 egg whites
  • 1/2 teaspoon vanilla
  • 1 1/4 cup rolled oats


In a bowl stir together flour and baking soda. Set flour mixture aside. In a large mixing bowl beat margarine with electric mixer on medium to

high speed about 30 seconds or till softened.

Add peanut butter, sugar, and brown sugar to margarine. Beat till thoroughly combined, scraping sides of bowl occasionally. Add egg whites

and vanilla. Beat till well combined. Add flour mixture, then beat on low speed till combined. Stir in oats.

Drop dough from a rounded teaspoon 2 inches apart on an ungreased cookie sheet. Bake in a 375 degrees oven for 8 to 10 minutes or till

edges are golden. Remove cookies from cookie sheet and cool on a wire rack.

Makes about 36.

Calories: 69/serving


Preparation Time: 20 min.

Cooking Time: 8 min.


2g protein

9g carbohydrate

3g fat

0mg cholesterol

51mg sodium

47mg potassium

-No Cholesterol

Lets get and stay motivated to be fit!!!!!! 

If someone is new to exercise, how can he/she get into the habit of exercising regularly?

  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
  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, to make it to the gym on a regular basis, or to loose 10 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.

How can someone stay motivated when they don’t feel like exercising?

  1. 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.
  2. Get others involved in your workouts. Workout in a group setting like a fitness class, at a gym or at a neighborhood park with friends. Having people work out with you is very motivating and you will be less likely to quit.
  3. 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.
  4. 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.
  5. 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.

How can someone stay motivated to eat healthy or to keep from being tempted to eat something bad?

  1. 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.
  2. 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.
  3. 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.
  4. Have a “distraction plan” in tact. What can you do to avoid indulging in junk food? 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.
  5. Remove easy targets. Get all the junk food out of your house or office that could be tempting. Don’t buy something you know you can’t resist!

Stay Fit and Healthy! 

Cindy Whitmarsh

Categories: Fitness with Cindy Whitmarsh