Cindy

Here’s my workout today: 1 legged hamstring curls/assisted pullups -4 supersets x 12-15 reps, 1 legged hams pulldowns (bowflex machine) 4 x 15 ea leg, 1 arm bowflex back flyes 4 x 12 reps each arm.  1 legged heel raises 3 sets x 15 each leg.  Pre workout breakfast was 1 boiled egg and cream of buckwheat with ground flaxseed and 1% milk.  The post workout meal was 1/2c. lentils with garlic and onion, and collard greens.    Good start to the day!

To keep your body stimulated and changing, and to avoid boredom, you’ve got to change up your routine about every 4-6 weeks.  I’ve been on a upper/lower/arm split for some time, and now I’m changing to a frontside/backside split.  For a backside workout this week I performed DB Rows/Leg machine curl superset, 5 sets x 10-12, and Assisted pullups/foam roller leg curls (ouch!) superset, 5 x 8-10.  For a frontside workout, I performed incline chest presses/front db squats superset, 5 x 8-10, and cable chest flyes/leg extension supersets, 5 x 10-12.  Change it up!

Technology has opened the door for many opportunities.  With Skype I can visit you in your home, and no one has to leave their comfort area. to receive and exercise plan.   Less expensive, more green friendly, and yet still personal and individualized for each person.  Additionally, the client gets nutrition guidance and coaching with accessible online dietary plans.  Interested?  Contact me!  Feel free to ask questions.

Tabatas are an interval exercise that will blast fat! Choose four exercises that use the big muscles, i.e. butt, legs, chest and upper back.  You can also choose full body exercises like burpees or jack squats. Each exercise is done for 20 seconds with all out effort, then rest for 10 seconds.  Repeat for a total of 8 intervals.  Move on to the next exercise in the same fashion.  Tabatas are not for the beginner exerciser or faint of heart.  They are great for the exerciser who has reached a plateau and wants to see change.

A testimony:

Cindy has been my husband’s and my trainer for many years, now.  We are now 65 and 61 years of age, respectively.  We had initially gone to Cindy to relieve specific complaints related to our careers, but we stayed on when we saw all that could be accomplished. Over the years, she has continually provided interesting and challenging workouts.  They are always varied and  planned around our various changing ailments and changing needs.  (It turned out we needed even more assistance when we retired due to our extensive traveling.)  It amazes us to see how much work she puts into planning each day’s workout, keeping in mind our demonstrated abilities and our complaints.  She also constantly checks with us to see if our functional needs are being met.  That means, she wants to know how much we need to be able to lift and carry, how long we need to bend, and stoop, how long and what type of walking and stair climbing we will be doing on our travels.  She wants to ensure we can comfortably and safely lift the bag of sunflower seeds or garden soil, to paint the garage, and to walk for prolonged periods on cobble-stone streets.  If  we wish to go kayaking or bicycling, she plans workouts around those physical requirements.  She is also a nutritionist, and she constantly reminds us to practice good nutrition, providing advice on how best to accomplish that, given our lifestyle.  While she encourages and urges us to reach beyond our comfort zones, she never disparages us or pushes us too hard.  We cannot praise Cindy too much.  She has completely changed our minds about aging.  She never allows us to give in to physical limitations based solely on aging.

Why should you eat breakfast?  Well, to start, your body has been fasting for some time, and your glucose levels are low, so you need to replenish energy stores.  Also, when you eat there is a thermogenic effect.  In other words, eating jump starts your metabolism.  It’s like throwing a log into the dwindled down fire and getting the fire burning hotter.  If you are an active person, your body needs nutrition to perform well.  Choose healthy carbs such as fruits and whole grains,  and lean protein, such as low fat dairy and lean meats.  Watch out for added refined sugars in cereals.  Eat hearty!

From my friend and fellow trainer, Pat:  Here’s another reason to avoid the low carb diet fad…halitosis…bad breath.
Low carb diets not only lack the foods that help cleanse the teeth when eaten, but the diets also promote the growth of offensive smelling sulfur compounds.
So, you might think you’re going to get a body that will attract all the hotties, but your breath will drop them in their tracks.
Learn more at www.topfitonline.com

Today was an easy day.  At yoga class, the focus was on sun salutations, forward bends, hip openers, triangle pose, half-moon, and plank push ups.  After my leg workout yesterday, the hip openers were a great way to stretch my glutes!  And, the calming of mind, body and spirit with relaxation time.  I encourage you to try yoga as a balance to other activities you are engaged in.

What a journey!  Super clean nutrient dense eating is a stretch of the mind, body and soul!  New self-talk to avoid the non-nutritive foods I sometimes choose, the body driven to preserve the stored fat, and the deepening awareness of what I am made of.  The scale says I have lost 7.5# to date.  What did I do to accomplish that?  Well, notably, I counted more steps throughout each day…parked further away, took the stairs more readily, rather than the elevator (even though my knees were crying a bit!), in addition,of course to my regular workouts of strength and cardio.  To help fill me up, I chose more beans and nuts…ahhh..those wonderful high fiber plant-based foods!  And, I was sure, to eat very frequently, even sometimes every 2 hours, rather than the normal 3.  This seems to be what has worked for me..how about you?

Here’s what this past week of activity has looked like:  Monday: circuit strength training on the TRX ropes, Tuesday: 30 minute strength/endurance spinning workout + knee therapy ex, Wednesday: circuit db strength training, 90 mins yoga, Thursday: knee therapy ex and 90 mins yoga, Friday: chest/hams strength training, Saturday: long 60 minute bike ride, Sunday: break.  And, of course, just making sure to add more steps to my day overall.  Sure feels good to be fit and strong!