Cindy

To be sure I get my workouts in  for the week, I scan my schedule ahead and make plans to get them in.  Here’s the plan:  Tuesday-Strength/yoga, Wednesday-spinning, Thursday-Strength/dance lessons, Friday-bike, Saturday-5k run.  Now, it’s possible that I may have to deter a bit from the plan and make adjustments, but I will get much accomplished still.  It’s best to plan, because if left to chance, excuses will come too easy.  So, have a seat, check out your week’s schedule in advance and decide when those workouts will get in!

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.

Muscle loss is estimated to be1 -2% annually after age 50 years in concert with 1.5% per year that accelerates to 3% annually after age 60 years.   These losses result in total muscle area of about 40% between 20 and 60 years of age.  These losses are even higher in sedentary individuals and twice as high in men compared to women.  Strength training helps to offset these losses that occur with aging.  I can help devise an appropriate strength training program catered to your specific needs, medical and physical limitations and goals.

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.

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!

Making sweet potato porridge: grill chicken in coconut oil, season with curry, place lots of chunks of sweet potatoes in crockpot, covered with chicken stock. Add onions, garlic, seasoning to taste, grilled chicken. When potatoes are soft mush down, but not completely. Add pure coconut milk to taste and to make a creamier texture. Can’t wait until it’s done!

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.