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.

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!

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.

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!

As I begin the day, I look at my schedule, consider the weather, and any other factors that may play into my decisions to stick to my goals for health/fitness.  It’s sunny and beautiful, so definitely going to hop on my bike.  And since, I have a goal to increase my daily overall movement, I think I will bike to get some errands done (bank, grocery store).  Fortunately, that’s feasible in small town Cheney.  Cardio-check.  Hmmm…need to throw in some knee rehab work, so perhaps during a break from home office work this morning.  That will take just 10 mins.  Check.  I would like to get to the gym and do some shoulder/arms strength.  That will have to take place at the end of the work day, just before yoga class.  Strength-check.  Flexibility and relaxation-check.  Set your goals ahead and stick to them-you can do it!

What’s it all about?  Simply put- clean eating and exercise!  But what kind of exercise?  Strength or resistance training?  Cardiovascular training?  Slow cardio?  Fast cardio?  I SAY MIX IT UP.  Variety is the spice of life, right?  Here’s a pretty good exercise recipe for most people: strength train 2-3x per week, cardio train for 6 days a a week with 2-3 of those days being short (15-20 mins), but really hard!  You gotta push your limits!  (Only if healthy, though..check with your Doc.)  Rest for 1 day.  And throw in flexibility training to help with recovery….stretching brings blood flow and nourishment to the cells of your body.

I have recently injured my shoulder to the point of limited mobility.  I have to refrain upper body strength training.  All is not lost, however, as I still have plenty of body parts left to work with.  I have increased my cardio training and am working my legs and core.   i am even enjoying  new cardio opportunities.  I shall try water running, which will keep my legs and heart training while offering my arms some passive light resistance.   Where there is a will there is a way, I say.  My mother taught me that!  I suppose I will lose some of my upper body strength gains, but in time I will get it back!