No Excuse workout! Body weight only workout!

Repeat each exercise 2/3 sets of 20/30 reps!
1. Inch worm
2. Skaters
3. Mountain climber jacks
4. 8 count body builders
5. Knee tucks and rotate
6. Bear crawl inch worms
7. Arm walking pushups
8. Leg drop reverse crunch
Bonus: Pulsing sits

Cindy’s Recipe’s of the Week!
This week I am challenging you to a lean out week!  
Lose the Last 10 Pound Challenge!
www.CindyWhitmarshfitness.com

Included are all your nutrition tips and do’s and don’ts that will carry you through the entire 6 week plan! I will also guide you through the getting motivated and starting plan of goal setting and more!

You will receive motivation, nutrition and fitness tips and all kinds of fun and exciting ways to help you lose any extra pounds you want. The challenge is a total of 6 weeks! You can start whenever you want.

This challenge is for ANYONE who has unwanted pounds to shed! It doesn’t matter if you are 5 pounds overweight or 100 pounds over your goal weight. You will benefit from this program! This program is designed to help you get fit and healthy in an appropriate amount of time. If after the 6 weeks you still want to lose weight, you can. You will have all the tools and guidance to help you continue on your journey.

***There are also FREE recipes along with these two lean out recipes here below on my site!

Vegetable Soup
½ white cabbage
2 Carrots, diced
3 Stalks celery, diced
1 Russet Potato, cubed
1 yellow onion, cut into four squares, then separated
1 t. Cayenne pepper, more if you like it spicy
3 garlic wedges, diced
6 cups purified water, or enough to cover cut up vegetables in pan
1 punch parsley
Basil & oregano for flavor
3 T. Brags Amino Acids (found at health food stores)

1.     Cut up all vegetables and place them in a pressure cooker or a large soup pan.
2.     Cover vegetables with purified water
3.     Mix in all of the spices and top off with Brags Amino Acid
4.     Seal pressure cooker with top and place on Medium-high heat until button pops up, then put the oven on low and let the soup simmer for 1 hour.  If you are using a soup pan, cover with tin foil and then the lid of the pan. Try to seal in all air. On medium-high heat, bring soup to a boil. Then, turn down the stove to low and let the soup simmer for 1 hr.

You can use this as a vegetable soup or just use the broth.

Serves 4
Serving size: 1 cup with vegetables
Calories: 134
Fat: 0.62

Celery Salad
¾ cup sliced celery
1/3 cup dried sweet cherries
1/3 cup frozen green peas, thawed
3 T. chopped fresh parsley
1 ½ T. fat-free mayonnaise
1 ½ T. plain low-fat yogurt
1 T. chopped pecans, toasted
1 ½ t. fresh lemon juice
1/8 t. salt
1/8 t. black pepper

1.     Combine all ingredients; chill.

Makes 2 servings
Serving size: 2/3 cup
Calories: 160
Fat: 3.7g

WELCOME TO MY BIG LIST OF "DO’S" and DON’TS

DO’S:
·       DO drink more water. The range, depending upon the individual, is ideally between 90-128 ounces of water per day.
·       DO consider taking an essential oil along with a multivitamin that together complete your fat-soluble and water-soluble nutrient needs, especially if you’ve cut out or reduced most dietary fats.
·       DO eat every 3 hours, 5-6 small meals a day – NO SKIPPING OR SNACKING!
·       DO eat organic food as much as possible!
·       DO keep a food log!
·       DO follow the exercise programs as closely as possible.
·       DO take the time to treat your body to a good stretch and at least one day off a week.  LISTEN TO YOUR BODY!!!
·       DO try to limit the amount of fruit you eat to 1-2 pieces per day, and always add in a protein source to slow the digestion process.
·       DO choose lean protein sources when eating out, such as chicken, fish or turkey, and request that it be grilled, baked, poached or steamed, with sauce on the side; have a large salad with non-fat or low-fat dressing on the side (or just balsamic vinegar); drink 2 large glasses of water before your meal; limit alcohol to one drink; make sure to say no to cheese, butter, or any type of white sauce; choose brown rice or plain baked potato instead of bread; and stick to sampling other people’s desserts rather than ordering your own.
·       DO try to plan what you’re going to eat each day and what you need to bring with you, the night before. Avoid making poor meal choices or going on food binges because of a lack of planning!
·       DO take bottled water, healthy snacks, and essential nutrients on trips away from home.
·       DO slow down and savor every bite. It takes 20 minutes to register that your body has been fed.
·       DO keep track of everything that you eat. This can help identify “trigger times” where you are more susceptible to overeating; i.e. mid-afternoon? What did you eat for lunch that day? Don’t lie or omit any foods!
·       DO practice portion control!  This is probably the most important aspect of all! Bigger is definitely NOT better.  Calories do add up. Pay attention to your food choices and your serving sizes. Make sure that you are only eating a portion equal to ONE serving size.
EXAMPLES OF SERVING SIZES:
·       Your fist or a baseball  ——————— fruits and vegetables
·       Deck of cards ———————————meat, poultry or fish
·       Golf ball or large egg ————————1/4 cup of nuts or dried fruits
·       DO invest in a food scale. Take the guess work out of portions.
·       DO think small. Use salad plates and petite silverware!!!
·       DO forget your parent’s advice to clean your plate! Eat only until full and then stop. Chew slowly.
·       DO – Everyday think of eating all the colors of the rainbow.
·       Red (strawberries, cherries, red peppers, tomatoes, goji berries, raspberries, tomatoes)
·       Green (spinach, kale, asparagus, brussels sprouts, broccoli, kiwi fruit, avocado)
·       Blue  (blueberries)
·       Purple (eggplant, purple cabbage, beets, plums)
·       Orange (carrots, pumpkin, butternut squash, sweet potatoes)
·       Yellow (squash, lemons, pineapple)
·       White (onions, garlic, coconut)

"DONT’S"
·       DON’T try to make up for skipped workouts or over-eating by going crazy with the cardio. Your body doesn’t work that way.
·       DON’T ignore physical pains or problems; make sure to schedule an appointment with your physician before embarking on a new fitness and nutrition program.
·       DON’T consume simple sugars, sweets, white flour, and processed foods (whenever possible).
·       DON’T include processed foods containing hydrogenated oils and fats in your diet.
·       DON’T overdo it on salad dressing. Stick to 2-3 tablespoons of low-fat salad dressing or olive oil, and always have a restaurant bring it on the side so you can see how much is being used.
·       DON’T eat 2-3 hours before going to bed.
·       DON’T drink more than 1 beverage with caffeine a day.
·       DON’T eat more than one protein bar a day.  Try to keep the sugar content to less than 9 grams, and keep it to ½ of a bar at a sitting.
·       DON’T eat or drink food with aspartame.
·       DON’T consume more than 20-30 grams of fat per day, and limit your saturated fat to 10% of your total daily intake.

Stay Fit and Healthy! 
Cindy Whitmarsh

Categories: Fitness with Cindy Whitmarsh