Cindy

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.

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.

This could be the hard part.  The initial rush is over, the toying with our minds in the second week is past, and now we just got to press on, and keep our eyes fixed on the goal.  What is your goal?  Think about it.  Take the steps to make it happen.  Keep your vision of what you want in the long run for yourself.  If you find yourself wanting to take the wrong turn in your nutrition or activity choices, JUST SAY NO!  Give yourself a little pep talk, and PRESS ON!  Everyone in the group who has reported to me has lost some scale weight!  That is awesome!

Tomorrow, I start the FALL F.A.T. BLAST with a group of my clients.  We are cleaning up our nutrition, and committing to daily exercise!  No more refined, processed flours and junk food!  Regular cardiovascular exercise and strength training and my new BOOT CAMP CLASS designed to kick butt!!!!  I am hoping this will jumpstart people to greater heights in their thinking about staying fit, active and healthy!  Aww….it feels soooo good!  Let’s do it!

In March, 2009,  a small group of my clients and I, embarked on the March Nutrition Spring Clean-Up Project.  We agreed and contracted to eat absolutely no added sugars (the real thing or fakes!), and no grains.  It was an effort to break through a weight loss plateau with a group of people who were generally already doing all the right things, i.e. exercising regularly and eating fairly well.  What an amazing journey it was for all!  Eyes opened to the availability of sugar in almost all food items and choices narrowed to primarily fresh fruits and vegetables, beans, nuts, fish, chicken and turkey!  Many revealed less joint pain and stiffness, more even moods, decreased menstrual symptoms and more!  What an awesome experience!  You gotta try it!

Prepare ahead of time what you will eat for the day.  In this day and age of ‘quickie’ everything, it’s just too easy to make fast, haphazard and in this case, non-nutritional choices.  Look in your frig, and plan ahead what you will eat today.  Be sure to include lots of fruits and vegetables (they are your nutrition powerhouses), and get adequate protein from lean sources, like low fat dairy, chicken, turkey and lean cuts of beef.  LImit consumption of fats and concentrate on the omega 3s in avocados,  nuts and olive oil.  These fats clean your arteries, not clog them!  Avoid refined white sugar; I personally believe it is ‘devil’ food!  It kills, steals and destroys!!!  Also avoid packaged products with all the added chemical words no one can pronounce and added sodium.  Satisfy your hunger today with food that builds your body up.  Do not starve or stuff!