Red Carpet Ready Sexy Arms Workout!

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

Jumping walkout push-ups

Arm walking push-ups

Punching uppercuts

Bear crawl crab walks

Biceps Lat raise around world

Triceps pump front raises

Rolling rear delt raise

Row press kickback

Bonus Exercise: close dips

Cindy’s Recipe of the Week!

Glazed Turkey Steaks

INGREDIENTS

2 tablespoons orange marmalade

tablespoon lemon juice or lime juice

2 teaspoons soy sauce

1 clove garlic, minced

1/4 teaspoon curry powder

4 turkey breast tenderloin steaks (4 ounces each)

DIRECTIONS

For glaze, in a small bowl stir together marmalade, lemon or lime juice, soy sauce, garlic, and curry powder. Brush some of the glaze over both sides of turkey steaks.

Grill turkey on an uncovered grill directly over medium coals for 6 minutes. Turn and brush with glaze. Grill 6 to 9 minutes more or till turkey is tender and no longer pink.

Broiling directions: Place turkey on unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 3 minutes. Turn and brush with glaze. Broil 3 to 5 minutes more or till no longer pink.

Makes 4 servings. Calories: 143/serving

TIME

Preparation Time: 4 min. Grilling Time: 12 min.

NUTRITIONAL INFORMATION PER SERVING: 26g protein

7g carbohydrate

1g fat

71mg cholesterol 217mg sodium 272mg potassium

-Low Fat -Low Cholesterol

4 Week Jump Start!  Get going!

Stop believing in magic supplements, and get a nutritional panel done!

How many times have you seen a commercial that promises the new weight loss secret? How many people do you know that actually lost weight taking those supplements? Think about it. What is the definition of the word ‘supplement’?  Here is the definition from dictionary.com<http://dictionary.com“A supplement is something added to complete a thing, supply a deficiency, or reinforce or extend a whole”. Therefore, if you are deficient in a vitamin or mineral, adding that vitamin or mineral back in will solve the problem. Are you deficient in calcium? Iron? Vitamin C? The only way to really know that is to get your levels checked by a medical professional. I can’t stress this enough. All the weight loss supplements and programs say to check with your doctor first (in tiny print) but I will put this in bold letters GET YOUR LEVELS TESTED BY YOUR DOCTOR. There are SO many supplements out there and they can do different things, and some counter balance each other. For example it is recommended not to take iron and calcium at the same time because they fight each other. It is recommended to take Vitamin D with Calcium because it helps the absorption of calcium.  If you try to medicate and supplement yourself, you could be doing more harm than good. Also, if you have been trying to lose weight, it could be that you are deficient in something that is making it difficult for you. Rather than spending a ton of money on multiple supplements and trying every new diet pill, get your levels tested. There are a lot of wellness centers that will do a nutritional panel, or some insurance programs will cover this. Bottom line is that there are deficiencies that can inhibit weight loss, but without knowing what they are, it is not good to supplement with things you don’t even know need supplementing.

OK, so you are going to make ‘getting healthy’ as one of your top priorities, train your mind to get rid of excuses, and if possible get your blood tested for any nutritional deficiencies. Now lets get started!

Stop the Sugar/Junk Food and go Cold Turkey for 4 weeks.

I really should say ‘stop the junk food’ because not all sugar is bad, and any diet telling you to stay away from fruits isn’t thinking about your health. Fruits have a healthy benefit, but I’ll tell you when to eat them. The 4 week part is important. The first 2-4 days will be the hardest, but you CAN do this. There is always an event or something coming up and we tend to push starting the diet until ‘after the event’. Whatever event is coming up, you can get through it. Here is how. The idea of cutting out junk food/sugar for 4 weeks is partly a wakeup call to how many bad choices we make without even knowing it, and the other part is that it will kickstart your body into burning fat! Sugar raises insulin levels, and with the rise in insulin comes fat storage (it is a little more complex than that, but I promised to write a short article). This is the hardest out of all the steps. However, if you are one of those that if you have ‘just one’,  you will eat the whole bag, then this will work for you. Just put your mind to it that you are not going to have ANY junk food for 4 weeks and I’ll show you how to reintroduce it while still being able to lose weight.

ONLY 4 Weeks!

a.     Coffee: Don’t have flavored creamers, artificial sweeteners, just allow yourself 1 cup of coffee with cream (not a lot of cream, just a little)

b.     Fruits: My rule of thumb is Twice as many veggies as you have fruits, and on workout days have 2 fruits (one in the morning with breakfast and one after a workout). On non workout days try to have your fruit in the morning

c.     No alcohol: ONLY for 4 weeks, this is a short time. If you must, must, must do it have a glass of red wine to replace one of your fruit servings

d.     Soda/Juice: None, just water and coffee and if you need carbonation try a sparkling mineral water. If you are one of those people who drink 4-5 sodas per day, cut it down to 3 the first week, 2 the second week, 1 the next week and week 4 don’t have any.

e.     Cookies/Cake/Sweets/Junkfood: None

Cindy’s Product of the Week!

These products will help you get a jump on your 4 week jump start!

http://cindywhitmarshfitness.com/product/boo-bundle/

Stay Fit and Healthy!

Cindy Whitmarsh

Categories: Fitness with Cindy Whitmarsh