Cindy

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.

Weight Loss for Life Nutrition Classes. 1 month, 8 sessions. Begins Monday, January 9th. Mons/Thurs @ 615-730 pm. Learn how to calculate energy and nutrient needs, read labels, and eating out strategies. Get motivated by the support of others to live well and choose health! Be held accountable for weekly exercise and nutrition goals. Contact me:  509-994-6593 or cbctrainer@gmail.com

Beginning January 9, 2012, the 16 week ‘Fit Female’ progressive strength and metabolic conditioning program aimed at toning and defining your body into a lean beautiful woman starts and finishes just in time for spring/summer 2012!  Phase 1-In ‘BASE PHASE’ you will begin your journey to fit and fabulous, Phase 2-In ‘Define Yourself’ you will see definition, tone and shape, Phase 3-In ‘Dial It IN’ you will shed major fat and change your body, Phase 4- In ‘Fine Tune’ you will peak and be TOTALLY CONFIDENT AND HOT!  Nutrition standards and goals set in each Phase.  Here are the details:  3 sessions per week for 16 weeks.  Sessions include strength workouts that change within the week, and progressively through the 4 months.  Metabolic circuits are included beginning in week 3 through week 16 and progress in intensity.  Scheduling decided as per your needs.  Sessions 45-60  mins.  Payment of $600 (plus tax) accepted at first session of each month with 4 month signed commitment.  With no signed commitment to 4 month program,  standard rate applies-$780 (plus tax) expected at first of month.  Call me to schedule: 509-994-6593

Beginning a 16 week ‘Fit Female’ program which includes a planned strength and metabolic conditioning progressive program, along with nutrition standards 1st week of January….Be transformed just in time for spring and summer! Make your resolution NOW! Whose interested? FB me.  Details in next blog.

We are able to live long given optimal health, fitness and nutrition conditions. Check this out;

Richard G. Cutler at the Gerontology Research Center, Baltimore City Hospital, National Institute on Aging, National Institutes of Health has calculated the maximum life span for about 150 extinct mammalian species, and has also assessed the genetic potentials and traced the progress of the evolution of the Maximum Potential Lifespan of man.

The first truly human species was Homo habilis which emerged from Australopithecus africanus about 1.8 million years ago. Homo Sapiens evolved about 100,000 years ago. The Maximum Potential Life Span of our species was increasing at a very fast rate until about 100,000 years ago when the increase suddenly stopped, and has since remained fixed at about 120 years.

Are you providing your body with optimal fitness and nutrition conditions such that you can live as expected?

Sugar is toxic and has many negative effects on the body.  It suppresses the immune system,  messes with mineral balance in the body,  raises bad cholesterol,  causes hyperactivity in children, feeds cancer cells, produces GI tract issues, weakens eyesight, prematures aging, causes tooth decay and periodontits, assists yeast and bacterial overgrowth, and the list goes on and on and on.  I can not think of a good reason to ingest such a substance.  Perhaps you will say,  ‘but it tastes so good!”.  Hmmmmm…….think about what you just said.

Self-talk is often harmful, but it can also be extremely beneficial if you have control of it. When you find yourself being tested, I suggest you talk to yourself, encourage yourself and reassure yourself. After all, it is self-talk that has the ability to remind you of your goals, call up courage, reinforce your commitment and keep you conscious of the task at hand. When I find my discipline being tested, I always recall the following quote: “The price of discipline is always less than the pain of regret”. Burn this quote into your memory, and recall in whenever you find yourself being tested. It may change your life.

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!

According to Sugar Shock, by Connie Bennett, sugar is called by many other names: beet sugar, brown sugar, brown rice syrup, evap cane juice, fruit-juice concentrate, turbinado sugar, honey, barley malt, maple syrup, molasses, raw cane sugar to name a few.  Check your labels!  HIdden sugars are in most salad dressings, packaged meats, catsup, cocktail sauce, tomato sauce, and frozen dinners.

Today begins a 3 week pre-holiday sugar fast I am holding with a group of clients.  I have decided to plan my menu for the day to include no sugar!  That’s  no regular sugar, no fake sugar “ols’, no sugar alternatives, i.e.  honey, agave nectar, maple syrup, etc.  Whoa…tricky!  Here’s todays menu:  breakfast-gluten free waffles w/berries and ghee, mid-am snack-protein smoothie w/whey isolate, fresh pineapple, banana, nutritional yeast, vits/mins, lunch- shrimp stir fry w/carrots and broccoli, wild rice, afternoon snack-hummus, avocado, and brown rice snaps, or celery and almond butter, dinner- baked chicken breasts in coconut oil, herb seasoned, curry, greens, sweet potato.  Maybe yogurt later in the eve…not sure.