Cindy Whitmarsh – Summer Lower Body Blast Workout!

Summer Lower Body Blast Workout!

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

1. Angle lunges/180 jump

2. Side lunge hops

3. Squat knees

4. Dead lifts

5. Low lunge

6. Single leg dead lifts

7. bent knee cross backs

8. Supine glute raise combo

Cindy’s Guidelines to Follow for Success

Welcome to my Cindy Whitmarsh Fitness program and to your new healthy lifestyle. It has always been my goal to educate my clients on how to create positive eating habits and fitness that will fit in with their typically busy schedules. It’s important that you understand how and why this program works.

The reason my programs have helped so many people accomplish their health and fitness goals, is because they are easy, balanced, and simple to follow. I will show you how to increase your metabolism by drinking more water, eating small meals every three to four hours, monitoring portions, so much more and working out efficiently and effectively!

But first and foremost, it’s important that you understand the five elements, that if adhered to, will ensure that my program works for you: (1) Attitude & Adherence, (2) Planning Ahead, (3) Staying Hydrated, (4) Exercise, and (5) Cutting Out the Junk.

Attitude & Adherence

First, GET EXCITED! To make a lifestyle change, you have to look forward to what you are doing, as well as what you have the ability to accomplish. These programs have been specifically designed to avoid the usual feelings of exhaustion and frustration that a radical new program can bring on. In addition to a new progressive exercise routine, I’m suggesting a healthy eating plan that you will carry on into your everyday life once you have accomplished the initial metabolic transformations your body needs to function more effectively.

Second, DON’T STRAY. If you want to achieve maximum results in a relatively short period of time, you MUST follow the programs as closely as possible. I’m asking you to make a strong commitment to both my program and yourself. It takes the body one month to six weeks to make a change in the fat burning engine (the metabolism), so the stricter you remain in the beginning, the more you will accomplish in the long run. Once your metabolism has been raised, the occasional “special occasion” diet splurge will not make as much of a difference (as long as you don’t overdo it!).

Planning AheadThe objectives of the Cindy Whitmarsh program are to keep your body in a comfortable hormonal balance all day long. This requires you to have greater control over hormonal fluctuations and insulin levels, and you can easily accomplish this by eating the right foods at the right times throughout the day. You may think that the best way to loose weight is to starve yourself and limit your food intake, but just the opposite is true. By skipping meals and starving yourself, you slow down your metabolism; your body wants to conserve energy because it doesn’t know when the next meal is coming. This can result it minimal weight loss, and sometimes – gasp! – weight gain!

The solution to maximizing your hormonal response, jump-starting your metabolism, and controlling weight is in proper meal timing. When following the Cindy Whitmarsh fitness exercise programs, you must additionally establish a healthy and consistent dietary routine – this means eating every 3-4 hours (2 snacks & 3 meals), controlling portion sizes, and cutting out the junk. Now this is obviously easier said than done, especially with the typical busy schedules that many of us keep. Therefore, It is absolutely essential that you plan ahead. Get yourself to the grocery store before your cupboards go bare and you resort to snacking or fast food. Prepare meals ahead of time and bring them with you. Keep healthy snacks at the office, in your car, wherever! Do what you have to do to make sure you’re never in a situation that leaves you with little or no options. Keep an accurate food diary so that you are aware of your caloric intake. If you aren’t able to stick to my caloric recommendations because you didn’t take the time to think about your needs during the day, the only result you’ll have is disappointment when you come the end of your program.

Staying Hydrated

Depending upon your program, your ultimate goal is to take in between 90 –128 ounces of water each day. I suggest that for a short period of time, you eliminate all juices, regular/diet sodas, or sugared/flavored drinks from your diet, and if you choose to consume them, you do so in strict moderation. Beverages with caffeine should be limited as well as they only serve to dehydrate you due to their diuretic effects. It’s important (especially when exercising) that you don’t wait until you’re thirsty to drink water. Once you feel thirsty, you’re already dehydrated, and when we’re dehydrated, our brains often incorrectly signal that we’re hungry. Not only will drinking sufficient amounts of water keep you looking and feeling better, it will help keep the hunger pains at bay and help prevent you from unnecessary “mindless” snacking.


So many people think that the only way to loose weight is to spend hours doing “cardio” at the gym. We’ve talked about creating a hormonal balance in your body and controlling insulin levels. Exercise is a key component of achieving that balance and control. You must do both cardio and muscle building exercises to create a lean body! As a result, you’ll burn more calories at rest, rev up your metabolism, decrease body fat, and maximize weight loss. Look to cross-train and change your workouts regularly – this will help keep your body from hitting a fitness plateau. Remember, if you lose weight too quickly, you will lose muscle-mass as well as body fat, so be sure to stick to a program that gives you no more than a 2 pound per week loss, and make sure to take advantage of the rest day I’ve given you each week.

I hope that I’ve given you a clearer understanding of the concepts supporting my programs. I wish you the best of luck during this process, and I look forward to helping you achieve your health and fitness goals. I’m confident in saying that if you follow my program, you’re guaranteed to see positive results!

Cutting Out the Junk

By eating well-balanced meals on a regular schedule, you’re balancing your blood sugar levels and preventing any sudden spikes or drops in insulin levels. Any additional dietary sugar can knock that balance completely out of whack. So the key is to keep sugar intake low. A simple way to identify hidden sugars in processed foods is to look for words ending in “ose” (i.e., glucose, lactose, sucrose), and if any of these words appear in the first three ingredients listed, then the item is likely to be high in sugar and should be avoided.

As for dietary fat, I want you to understand that although there are “good” fats out there that your body needs, they still need to be consumed in strict moderation during the first phases of your new lifestyle change. You’ll be safe if you stick with the monounsaturated fats like canola oil and olive oil, and polyunsaturated fats such as corn oil, peanut oil, and sesame oil. Those to avoid are any classified as hydrogenated or saturated, as well as any trans-fatty acids (whenever possible). It is important to include some kind of essential oil in your menus to ensure hormonal balance, blood sugar regulation, immune system strength, and it makes you feel more satiated through out your day. Some other examples of a good fat source to take are oodils oil, omega 3,6,9, fish oils or flax. I have an amazing oil I use called ***Ultra-Omega oil you can get on my website if you are interested! Research it for your self and take what you decide will work best for you.

Cindy’s Recipe of the week!

Summer Risotto w/Shrimp, Peas, & Asparagus

1 ½ cup water

2 (14-ounce) cans low-sodium vegetable broth

2 T. olive oil

¼ cup finely chopped shallots

1 cup uncooked Arborio rice or other short-grain rice

1/3 cup dry white wine

½ t. salt

¼ t. black pepper

2 cups shelled green peas (about 1-½ lbs. unshelled green peas)

½ cup asparagus, diagonally cut into thin slices

1 t. grated lemon rind

1 t. chopped fresh mintp>6-ounces grilled shrimp, cooked

1. Bring the water and broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.

2. Heat oil in a large saucepan over medium heat. Add shallots; cook 1 minute, stirring constantly. Add rice; cook 2 minutes, stirring constantly. Stir in wine, salt, and pepper; cook 1 minute or until the liquid is nearly absorbed, stirring constantly. Add broth mixture, ½ cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minute’s total). Stir in shrimp, peas, asparagus, rind, and mint; cook 5 minutes, stirring constantly.

Serves 6

Serving Size: 1 cup

Calories: 300

Fat: 5.5g

Product of the week!

Need some new exercises to spice up your workout and a kick butt workout led by me? Check it out!

Stay Fit and Healthy!

Cindy Whitmarsh

Categories: Fitness with Cindy Whitmarsh