Cindy Whitmarsh: Summer Fun Partner Workout!

Perform each exercise 2/3 sets of 15/20 reps! 

1. Hop over and drop

2. Back bends

3. Single leg squats

4. Push up and pump

6. Plank push up and torso twist

7. Plank clap and leg lifts

8. V sit fight 


1.    Skipping breakfast. Not eating breakfast is like asking your car to get you to work without fuel in your tank. It also slows your metabolism, bottom line EAT BREAKFAST!!

2.    Not eating before you workout. P pre-workout meal consisting of carbs, a little fat and some protein can help improve endurance and hand-eye coordination.

3.    Waiting to long after exercise to eat.  After your workout sessions is over eat a small meal that includes both carbs and protein within 2 hours.  The carbs help replenish muscle glycogen stores and the protein facilitates the repair of damaged muscle tissue.

4.    Replacing meals with energy bars and shakes. Sure they are convenient, but there is no substitute for healthy whole foods.

5.    Eating too much protein and not enough carbs. Whether your are an endurance athlete or bodybuilder (or something in between), carbs are essential to effective workouts.

6.    Trusting the accuracy of dietary supplements labels and claims. Because the supplement industry remains largely unregulated, manufactures can make unproven and untested claims about their products. Don’t fall for the hype and do your homework before putting anything into your body.

7.    Not consuming the right amount of calories for the amount of activity you do (i.e., too many or too few).  Your caloric intake should be sufficient to support your active lifestyle, but not so abundant that weight control becomes a challenge.

8.    Believing that exercise means you can eat whatever you want. Most of us have to learn lesson the hard way.  Whether you exercise a little or a lot, you still need to follow a healthy, balanced diet and watch your portion sizes.

9.    Not drinking enough fluids. Dehydration can be a serious problem, especially exercising in the heat.  Drinking fluids before, during and after exercise will help you maintain adequate hydration levels. If you wait to drink when you feel thirsty, you are already dehydrated.

10. Jumping on the latest diet craze.  It is tempting to believe that there is some magic pill of formula that will help you achieve that perfect body, but it is not going to happen. The best thing anyone can do is stick the basics and follow a healthy balanced diet.

Cindy's Recipe of the week! 


(Serves 6)


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

Calories: 590

Fat: 16.7g

Cindy's Product of the Week! 

Calling all Women!  Do you need a jump start week?  Here it is for you!  

Stay Fit and Healthy! 

Cindy Whitmarsh

Categories: Fitness with Cindy Whitmarsh