Monday, December 30, 2013

2014! How Are You Going To Build It?

I LOVE this time of year! The possibilities are endless.We all get to start "fresh." The two most desired resolutions for the new year are for weight loss and financial freedom...or at least to come up from under the depths of debt from Christmas gift-giving. Ugh. No thank you!

While I have a beautiful, highly viable solution for you and your family's financial freedom situation, let's focus on the weight loss one.

I really don't want to do the whole list thing like "Top 5 Things To Do To Meet Your Goals!" That's been done to death. This is not going to be a "How to Succeed With Your New Year's Resolution For Weight Loss" themed blog. No way.

That's not even remotely what I believe, how I roll or what I teach. Get off that crazy train of this oh so common "wish" per year.  How about a better idea? Choose to make a change. But know that to make a change - YOU have to change. That means a lifestyle choice and then making that last - year after year.  There's a reason people lose weight and are successful in keeping it off here in my studio with me and out there in the world. They've made a decision to change, made the decision to take action, made the decision to learn and to make it their lifestyle to workout and eat in all the correct ways!  And I'll tell you some good news sweetheart... since it has been done already, that means you can do it too!

Do you need a desire? Sure. A plan? Absolutely. How about a goal map; your things to do to get there list? Yup!

So think about it for a sec. Maybe start with what you've been doing. Let's say you've been doing nothing in the way of exercising but realize it's finally time to start as bad stuff is starting to happen to and in your body. Great! There is no way to go but healthier with this one. Or let's say you've been hitting the gym, but there is not one thing changing in your body composition* with all the classes and sweating and hard work you've been doing. Great! This too is just you missing a few pieces of the puzzle! Here's where I get to discover your missing pieces *(YOUR FITNESS ASSESSMENT)

You have to ask yourself, is what I've been doing working for me and what I desire?  If not, ask yourself, and write down, what you think you need to do in order to get to where you want to be.

Once you get to that point of really really really wanting this to happen, why I'd say that's the biggest and best step! The person who is going to be doing all the hard work is you. So regardless of what you're hubby or wife is doing, regardless of what your friends say or do, it's up to you honey! Didn't get the gift you wanted for Christmas?  How about the best gift you can give yourself...discipline.  Sounds so hard, so rigid and confining... ah RULES! Don't like em!  However, have you ever accomplished a goal or something you set out to do all on your own without telling anyone and BAM, you get it done?  How does that make you FEEL?  I'll bet like a million buckaroos baby!  That is the awesome power of self-discipline.

Here's where your inner thoughts and beliefs come into play and your subconscious mind can sometimes get the best of you. Think about your thoughts day in and day out. Are they self doubting, world doubting, blaming, negative, jealous? I give it my best to change peoples negative self-talk when they are working in my studio with me. And ya know what? Most of the time when people are made aware of it, they change the horrible habit!  Yaaaay for them! You see, you have the power to control your subconscious, your thoughts.

The following are three of many powerful books I have read and will refer to you: (1) The Power Of Your Subconscious Mind (2) A great book that is a little more difficult of a read but POWERFUL is: Biology of Belief And (3) okay, this one is a doozy and will BLOW YOU AWAY: Outwitting the Devil. If that one doesn't make you sit up and take charge of your life I do not know what will. I love reading and I love and prefer actual books so I can write in them!

Just remember that you can take control of all the thoughts that run through your mind and put them to a litmus test. If something is running through your mind all crazy like and is negative, STOP IT. Take control of that thought and this actually TRUE?  Here's a neat little excerpt from a book I am currently reading (Freedom, How Grace Transforms Your Life Now):

"To sum up, the key to breaking from the emotional prison [of thoughts and] opinion of others is summarized in four steps:                 
1.  Identify the unhealthy emotion.
2. Identify the unhealthy thought.
3. Identify the Truth.
4. Renew your mind [with the Truth]

When you renew your mind, you will experience transformation in both your emotions and your behavior: 
T. When your Thoughts change, then...
E. your Emotions will change, then...
A. your Actions will change.

Look, I could go on and on about this stuff. It fascinates me and is a huge part of what I do for a living.  At the end of the day, here is my best advice: Once you make a decision - JUMP. The "net" that you are looking for will never appear UNTIL you jump.  Take Action. Have Faith. Nothing will happen just because you "decide" something or write it down.  You have to actually DO something, which means taking an action.

I'll tell ya a quick little story. I was grilling the other day and on the storm door there was a screw loose on that bottom thingy (yes, that IS what it's called guys!). At first my thought was, oh crap.Then, I thought, wait a minute, I can DO this! So I got my little handy dandy drill and fixed it. I thought I was BRILLIANT for being able to do this all on my own! That action stuff is powerful magic baby. Take charge of your life.

You have power and greatness inside you. You were BUILT this way.  Maybe it's time for you to tap into your magnificence eh?

Here's to you in 2014!  Here's to you lighting up the sky! Here's to you brave one... now - JUMP!
If you are interested in having me as your positivity coach, your motivator and get you in the best shape of your life, let me know. I am quite of those "nets" for you. ;)

Walk in Love,
"Be tough, be focused. There are a lot of ups and downs, but you can ride them out if you're prepared for them." - Donald Trump

Thursday, December 19, 2013

Break Free! 5 Things Holding You Back and How To Change Them Now!

1.  Excess body weight and/or lack of strength is holding you back from doing the things you want to do in life. What a drag to want to but not be able to run around and play with your kids or grandkids, run a marathon, or heck, even just to get up those stairs and not be winded. Whoosh! Time to do something about that friend. I would start with your eating habits; what, when, how much. This is the foundation for weight loss, good health and aging well. Secondly, I would start you lifting weights. Strength training. Your muscles were made to be worked! They are your fat burners while you are at rest. Your muscles acclimate quickly to strength training.They love it. Start light, bump up. Fire up your mitochondria! Your body will thank you for it in so many wonderful ways.

2.  Serious health issues are starting to crop up. Heart diseases, pre-diabetic numbers (See Link: How To Prevent) or full blown Type 2, high blood pressure or cholesterol, fatty liver disease, gallbladder disease, metabolic syndrome. Sweet God In Heaven! Where to begin? Please hear me, if your body has gotten so out of shape that it is now rebelling and failing on you then honey it's time to DO SOMETHING. Anything...other than what you've been doing to it. These diseases are not normal. We've come to think of it as aging. It's not. I promise you that. It's not how it has to be. Our bodies inherently "know" how to be healthy. We are wonderfully, masterfully, amazingly made!  I deeply believe that our bodies do not fail us... we fail them. How? By not taking care of it. For starters, by feeding it food that has no business being called food. By swallowing some pill to cover the problem, but the problem is still lurking and the pill creates even more collateral damage by side effects often worse than the problem. I beg of you friend, please do something. Get with your doc. Tell them this is unacceptable. Start slowly. Do not go for a jog the first time the weather breaks if you are not in shape for a jog. How about a nice brisk walk? Start there. Get with someone who can show you the "light" on eating correctly.  Your body knows how to heal itself, but it cannot when you are the one damaging it.  Some things you can reverse if you get to them soon enough. Start now.

3. You start to feel envious of other friends losing weight. I've heard this from my clients over and over. It seems to them that their friends, family and coworkers almost refuse to unleash a compliment from their mouths when they see them losing weight, eating properly at home or in the lunch room and going to see their personal trainer.  They say things like "Is that ALL you're going to eat?" or "Just one won't kill ya." or "Must be nice to have a personal trainer." Don't be that person! If you are feeling envious of others, perhaps that is your subconscious speaking to your self-worth. Make your health a priority. Get in the game. Instead of being envious, ask if you can join in the fun! You ARE actually worthy and worth it.

4. You do not stick with it. I always root for everyone giving it their all after the first of the year, but know the stats are against them. The gyms will be filled with non-stickers yet again. Their intentions are good, but for whatever reason in their arsenal of reasons, they fail to hang on to the feeling they had when they first decided to get started. So you need help? It's okay. Not many people actually know how to USE all that equipment in those huge gyms! But they join up, not really knowing what to do and not having a plan of action. They might just sign up for a class, sweat a lot, meet some friends and that's it! They keep doing just that. They don't try anything new or step out of their comfort zone so results stay the same. Heck, I've met people who pay their monthly fees and never step foot in the door after the first five weeks of the new year. AHH!  You need a motivator! An accountability person!  Pssst! Click here: I AM YOUR MOTIVATOR!  ;) ;)  What happens when your friend bails on meeting you that day? It bums you out that's what - it's disappointing. Here's what I would express to you if you and I were friends: You're friends are NOT living your life. They are not putting your clothes on or standing in front of your mirror, they are not making love to your husband/wife.Your friend may or may not be meeting you at the gym that day.  You have to want it bad enough to not care. Not finishing something, or quitting on yourself messes with your self-esteem and your subconscious will have a field day with this.  Get your MOJO jacked up with a motivator, coach, personal trainer, friend. Yea!

5. Every year you keep saying and telling everyone "I need to start, I'm gonna start. Starting!"  And then....nothing. You see, people hear what you say, but they see what you do. Getting stuck in a rut. Being too scared to start. Fearing that it won't work or will be too hard are things you must banish from your brain. Action is key. You need knowledge and skills and a plan. I can help you with all of it.  What you will gain is a healthier body, knowledge, skills, that plan I mentioned, and a boat load of confidence and self-esteem when you walk through those gym doors!  Read some testimonials here:  DOES ONE SPEAK TO YOU? Ready?  ACTION, TAKE 1. You look mahhhhvelous!

I am a personal trainer who has been helping people in the surrounding areas (Fishers/Geist, Noblesville, Carmel/Westfield) lose weight and get healthier for 11 years. It's how I make a living. I have been so very blessed to help so many. There are so many out there who just need to learn it all. Maybe it's time we met eh?  I'd love to help you too. This time of year I get swamped so call me, let's chat, and get you STARTED!

Merry Christmas AND Happy Healthy New Year to You!

Hugs, Cindy

Thursday, December 12, 2013

Patient? Or Patient?

Experience has shown many of us that to lose weight and get healthy takes a lot of patience.Why do you think all those crazy "fads" and "trends" are so popular?  Because they lure you in with: "fast weight loss, no pain, no exercise needed, eat whatever you want, this new gadget will be THE ONE to get your pounds off!!!" Hmmmm.

We aren't patient.  We want things to happen and happen fast. Especially when it comes to losing weight, looking and feeling better. (think Veruca - "I want it NOWWWW!")

This is the time of year when people start thinking more about their health than any other time throughout the year.  You know...that new year's resolution thing? Why is that?  Perhaps it's because deductibles have been met? After seeing the doctor, they now know they have high blood pressure, cholesterol or blood sugars are off the charts. They were told by the doc to start working out, to lose weight, to eat better. Also, not to be morbid, but it seems like there are just more deaths, especially sudden deaths, that happen this time of year.

All summer long we are out and about more. There are more daylight hours to move our body. We are wearing less clothing to bulk us up and weigh us down. We are eating more fruits and salads. And don't forget all that wonderful natural vitamin D we get from sunshine!

Then in it comes. The gray, gloomy, rainy days always come first. Then the cold, colder, coldest days as winter slips into February (and longer usually).  I am not a fan of this part!

We are cooped up for more hours. Most people start their days in the dark and end them on their way home from work in the dark. We start eating more comfort foods and butts see more couch time then any other time throughout the year.  This all leads to weight gain along with poorer health.

When it comes to weight loss, you need to acquire some patience.  Give yourself a break. The pounds did not get put on overnight (although it might feel like it sometimes), so give yourself a realistic amount of time to get it off.

I am a weight loss specialist. I am neither a "fad" nor a "trend."  People come to me to get the weight off and KEEP IT OFF for life. The yo-yo'ing stops here friend. Some people come to me in the 28%-41% body fat ranges. They have been there in that place, that body, for a while and have finally reached their point where they KNOW they need help. They have tried the classes, the trendy stuff. The yo-yo'ing isn't working for them.

When I start working with people, 99.9% of the time a bond forms pretty quickly. I assure them that they will lose weight, inches and body fat. I don't mess around. You've paid me, you're going to be spending time with me in the studio. I am kind, but extremely direct and effective in my training. They trust me and we get to work!  And then, day by day, week by week, sometimes 5-7 weeks comes and goes, before IT happens. I see them walking up the path to the studio and can see it! It's SO exciting! I cannot wait to ask the question, "So, I can tell, can you?"  When I ask, they say, "Yes! It is starting to be noticeable. My clothes are becoming bigger and I am shrinking!"  Man, do I love that!

I love to help make people aware of  exactly how their body works and why it takes time.Here's a cool link on why exercise is so vitally important: Exercise! Start Now!

Here's what I know at the end of the day - it's better to have patience and get to work on yourself, than it is to be a patient.  On so many levels (mind, body, spirit) it costs us so much to be sick, tired, fat, unhealthy and miserable.  The cost is way too high to maintain that friend.

It costs us ultimately a LOT less to be healthy and fit. Even though it might require you to hire a personal trainer, even though you have to join a gym, even though you'll need to buy some workout clothes. It's better for your mental and physical health to have patience.

Well, it is almost Christmas! I just got hired by someone yesterday.  When does she want to start? She wants to start this Friday, the 13th!  I can tell you from experience as well, people who make a decision quickly and act on it are far far more likely to succeed in their endeavors - whatever they may be. Procrastination sucks at the soul. It produces a lot of toxicity mentally and energetically. Why did she get the three month package? Well, she has at least 60 lbs she wants gone by spring. Wow!  Do I love the way she thinks! I didn't even have to explain the whole "it takes time" thing. She is also planning on another three month package if necessary!  It's a win/win situation - which are always the best ones. When it's your time, you'll know. You'll make the call! I can't wait to meet you. ;) ;)

If you are wanting to lose weight and get in shape for new year's eve, spring break, a wedding, reunion or anything else, give yourself the time to produce the results you want for your body.

Four things off the top off my head you are going to need to lose the weight finally and for good are this:

1. Be Patient. More than likely, it took years to put the weight on. It will take some effort on your part, some patience, perseverance and self-control - and a deep desire to DO IT.

2. Hire a trainer. Someone who walks the walk. Someone you like. Does that person look how you might wish to look? Are they muscular? Bulky? Sleek? Toned? Go find that. Someone who is going to teach you all components on how to lose weight and most importantly - how to utilize all workout equipment in the gym you decide to join. Stay away from the trendy crap. You can always get to that later once you're in peak shape.  I'll tell you one of the main things I give people is the knowledge and skills and confidence to go out and do it on their own after working with me. See all the testimonial pages here: Fitness With Cindy Testimonies

3. Deep desire. Babe. You've GOT to want it!  To make a change in your life, you must change. Change your habits and you will change your life. Only you can do that. Self-discipline is the best gift you can give yourself.

4. Be realistic and be kind to yourself. YOU are a trooper. Keep Going! YOU CAN DO THIS!

Fact:  It will require so much more out of you to be a patient because of ill health and general lack in knowledge on how to BE healthy than it will be to be patient with yourself and your journey. Be coachable, acquire the skills it takes and get to work on yourself.

This is where you start. I am here 100% for you.  ---> Get your Fit ON here<--- a=""> 
You only have one body. If you do not take care of it, it will fail on you.

I hope you and your family have a very Merry Christmas and an amazingly healthy and prosperous new year!

Love ya, Cin

Sunday, November 10, 2013

"To Have Fat? Or Not To Have Fat?"

That is the question. It's a very confusing question for most because we have been horribly mislead. I am a firm believer that knowledge is power for you to glean the truth from so that you're not living blindfolded and just going with the social guidelines of everyone around you.  'They' are not living in YOUR body. Make your own choices and decisions for you and your family.

First and foremost I would say to you in a very heartfelt and urgent manner to not put your hope in the 'next best' weight loss trick or diet. They don't work and it's all hype. $40 BILLION a year is spent on weight loss products yet we are getting fatter and unhealthier as a society.

Why IS that?

While everyone's shape and size is different, internally our bodies work the exact same way. Our hearts pump blood the same way, our subconscious thought life works the same way, our brain delivers messages throughout our body the same way, our nutrients are delivered throughout our body the same way, we grow hair, skin and nails the same way.  You get my drift. Unless, of course, you are an alien.  Then please, sit down, I'll get to you momentarily.

We need to stay away from man-made fats which can raise bad (LDL) cholesterol and lower the good stuff (HDL). These man-made fats have been chemically altered through hydrogenation (read definition here).  High fructose corn syrup for instance is highly addictive and very damaging to the metabolic processes of the body. Yes, human, this means you!

Here are a couple of eye opening fabulous articles for you to check out!
5 Things You Need to Know About Trans Fats

Finally! FDA Banned!

And do NOT get me started on SUGAR. Oops, too late. Sugar is in EVERYTHING. Sugar is a drug. For the record, so is caffeine. No, I'm serious. I believe it. When, I'm jonesing for something chocolaty, I am like, "I NEED some chocolate and I NEED IT NOW!" and until it's been satisfied I am obsessed with the desire of getting it in me!  Sometimes I fight it and win, sometimes I choose to lose.

High glycemic loaded food turns into sugars in your body.  These "food" items are things like cookies, muffins, crackers, pancakes, breads, donuts, french fries, all starches. High glycemic and partially hydrogenated foods (margarine/canola) make your body's insulin levels spike. Insulin is a fat producing hormone. Hmmmm, getting the picture? 

Neuroscientists have shown, using fMRI to scan the brain‘s activity in real-time, that sugar leads to dopamine release in the nucleus accumbens – an area associated with motivation, novelty, and reward.  This is the same brain region implicated in response to cocaine and heroin. - Nora Volker, a researcher at the National institutes for Drug Abuse has shown, using brain imaging, that there are similarities in the brains of obese people and those of drug addicts and alcoholics. (Excerpt from Psychology Today).   My name is Cindy Sams, and I am a chocoholic. (wink)

Get this, Americans consume approximately 150 pounds of sugar PER YEAR. Gross! About 79 pounds of that is in high fructose corn syrup items! Remember HFCS is a toxin and is killing us and it's in nearly EVERYTHING on the shelves at your grocery store. Sigh, what to do, what to do? Well keep reading babe, we're not through yet.

Listen, part of what I do is get people off of this whole "low fat/no fat/zero calories/diet soda/any soda" crazy train by making them aware of all this. Using a low fat dressing on your salad for instance will only leave you hungry sooner and more importantly, you will not be benefiting from the nutrients coming from the green part of your salad as there is no fat to transport them!  Regular dressings will not make you gain weight. You gain weight from the portion size you consume and the chemical cocktails that are put in the low/no fat dressings and other items like sour cream for instance. How about  the old, "I'll have a cheeseburger and a DIET soda please." Oy! At the end of the day, low fat diets leave you constantly hungry...and set you up to consume more calories. Please remember that this stuff is a chemical substance and there is nothing healthy about it.

These days it seems we are eating nothing resembling food. Real food grows, rots and sprouts. We are overfed and undernourished as a society. But you can immediately change all this starting on your next trip to the grocery store. I promise you, if you stop feeding your body the bad stuff, it will acclimate quite happily to it no longer being inside of you and it will CRAVE and thank you for the delicious array of real foods you start to give it. Your choice. I promise you though, you will notice it in your weight. Heck, your overall  health and APPEARANCE will improve.

Okay, so now that we have all that bad news out of way, believe it or not our bodies need certain fats to work correctly on the inside - yes, and even to LOSE weight!  Remember: good fats are necessary to help deliver nutrients all over our body.  So by denying your body healthy fats, you are nutritionally neglecting it.

Some good Omega 3's to put into your eating plan are a 4 ounce portion of one of the following:
Salmon (Atlantic, Chinook, Coho), Anchovies, Bluefin tuna, yellowfin tuna canned, Sardines, Trout, Crab, Cod, Scallops, Lobsters, Tilapia or Shrimp

Try putting some flax seed oil on your salad or soybean oil for a nice splash of omega-3. These carry alpha-linolenic acid (ALA), the type of omega-3 found in some vegetable oils, which the body partially converts to EPA and DHA.

Some other good stuff:

Beans: Kidney, pinto, and mung beans will do you right. By the way - I love QUINOA!
Nuts and seeds: Add a nutty flavor to salad, yogurt, or morning muesli with walnuts, chia seeds or flax seeds. A small handful of either will up your omega-3 intake.
Spinach: Popeye had it right honey! Serve up this leafy green in a salad, or sauté it and add it to a whole-grain pasta dish, or your fruit smoothie!
Winter squash: This veggie makes an awesome side dish.
Broccoli and cauliflower: These are on your side when it comes to omega-3s.
Avacados: Enough said! Yum.

Quick note on detoxing.  To do this, first and foremost - STOP putting the afore-mentioned toxins IN your body.

If you want to get healthy faster, consume green veggies! Better yet - JUICE IT! It digests easier and you can get your 'daily needed' in.  Blend it up in a blender. You don't particularly need a juicer. There are SO MANY excellent powerful nutrients in things like Kale and Spinach. Eat them for heavens sakes!

Put your fruit in the bottom of your blender first(I recommend pineapple/strawberry/blueberry), I sometimes add a dollop of yogurt, then add your parsley and cilantro (which is great for releasing heavy metals in your blood), throw in some chia seeds and/or a slice of aloe vera.  They turn gelatinous and toxins love to latch onto them and they flush from your system! Viola! I also always add fresh ginger root (an inch) and Kale and Spinach.  Alternating cucumbers, juice squeezed from a lemon and carrots. This takes just a push of a button and, boom, you've got some seriously awesome FAST FOOD!!  It's what your body is craving for and well, not to be morbid, but dying for the lack of it. Fact: It is far far less expensive to eat delicious real food and to BE and live healthfully than it is to be sick, tired and seriously ill.

Instead of being a victim and saying "I want that but I can't have it" (awww, someone call the waaambulance!), be victorious instead and say "I can have it but I choose not to have it."  Completely different energy! You were born with personal choice. By the way, here's a great way to look at the saying from the Bible's perspective on "Sowing to the flesh."  Look at "sowing to the flesh" as meaning turning towards food to meet a need or to fulfill you in some way. God gave us a directive: do not sow to the flesh. In otherwords: Don't Give In! You were given free will sweetheart. Use it. It will empower you.

My clients who tell me they are addicted to sweets and sodas and say they have headaches or worse when they don't take it, I say to them, Whoa! If you need to 'wean' yourself off of something or go cold turkey, that means you have an addiction darling and you have to let your body go through the 3 days of headaches or whatever.  Again, your body will acclimate to what you give it. You're in charge.  Let it acclimate to something healthier.

Wrapping this up I want to say that getting healthy and eating how we were intended to eat is not hard. It's only hard if you are not ready to do it.  Some are. Some aren't.  But doesn't it seem like healthy people who take care of themselves appear to act happier?  I get we all have problems in our life, but I mean, on a healthy body level, attitude level.  When you are healthy and eating right and your body is getting the good things you are giving it, your mental attitude and energy is just JACKED UP! You smile more, your skin glows, your eyes are brighter and whiter, you just dig feeling fit, healthy and well! On the flip side, when you feel like crap, you look like crap, which in turn, makes you feel like crap and you just well, don't look good feeling like crap.

So again, it's not that hard.  Just buy real food.  Lean meats, fresh veggies and fruits. Lots and lots of water.  Regular old water. Eat less, more frequently and yea, move a little more than you were moving yesterday.  You'll be on the right track for better livin!

Oh! I almost forgot!  If you watch NOTHING else this week - Watch "HUNGRY FOR CHANGE" it is a documentary on Netflix. You will be blown away.

All this has made me realize, it's time!  One green blended smoothie coming up!  (or going down, wink!)

Love ya,

Friday, October 4, 2013

Cindy's Top 5 Favs! Hey, It's Not Just Hype! But Pure Bull$hit!

Try saying that with your BEST "announcers" voice!

Oh man, I had such fun with this one! It was difficult to pick my top five favorites as I thought they were all hilarious, however there are some products on this site that I found downright piss me off a little.

Unfortunately it comes down to the obvious and very sad fact that people will try anything to lose weight that seems fast and easy.  You know, as opposed to a little willpower, some self-accountability and hard work.

It breaks my heart that for the amount of money people shell out for this type of crap, I, personally, could've helped them change their bodies, health status and enjoy a healthy lifestyle...and apparently, I could throw a little common sense in there - for free.

So without further ado, my top 5 from the site linked below, is as follows:

1) 5 hour energy drink - Yep, this is one of the ones that pisses me off.  If you are dragging butt by the afternoon and need to slam a little poison into your system to jolt it into working another two to three hours, I have an even better idea.  How about get to bed at a decent hour, EAT REAL FOOD, you know, fruits, veggies, lean proteins, and oh, wait for it... exercise! All of these things will naturally give you energy throughout your day.

2) "Marked" - What was he thinking? Mark?!?!  Hmmmm. (sad face) GNC? (I've heard it called "Got No Clue"). I agree with "Scooby" with this one as well. WHERE ARE THE STUDIES?  If the actual product is NOT on, then I'm calling B.S., and so should you. Be smart people.

3) "Bio-Synergy Skinny Water" - Yes, apparently some folks really are that desperate... and, not so smart.

4) "Shake Weight" -  I just laugh and laugh and LAUGH at this one. I seriously cannot believe ANYONE in their right mind bought into this.

Okay, here I have to stop and tell you that for me, there was a FIVE WAY TIE for fifth place! I just could not pick one.

Anyone that knows me, knows how I feel about abs and the core in general. It takes honest, self-accountability and determination to get awesome abs and core strength.  First and foremost, you need to seriously get a handle on the nutritional part.  I've found that 95% of the folks I've worked with for weight loss over the past decade are doing it all wrong. But I PROMISE you, it is an easy fix.  It's much easier than having high cholesterol and high blood pressure and prediabetes right?  RIGHT?!!  Check out an oldie but a goodie from my first Youtube attempt: Abs on stability ball

5) On this awesome site that I have linked below you will find my 5th place five-way tie with these products:

(a) Ab Circle Pro (b) Ab Rocket (c) Six-Pack Shortcuts (d) Flex Belt and (e) Steam-O-Belt

So, after having a really great laugh at some of the promo videos from this site: Hall of Shame!, I have to ask you a question. Are YOU one of those people who bought into this stuff? I'm sure all of us knows someone who has. I personally do.

Anyway, here's what I've found.  At the end of the day, you get to spend your money however you choose. But there's a reason why these greedy money makers keep making and selling this stuff. There is a reason new "fads" are always coming out. And the answer is NOT because they work my friend.

I would urge you to stop yourself the next time you are watching their glossy advertising on the boob tube promising you a quick fix if you would only "Just Call Now" and buy their product.  It will not work. It never works.  Put your credit card away sweetheart.

There are personal trainers out there who care and are good at what they do.  Find one of those people. Someone who you gel with, who is in good shape, who walks the walk.  If you want a balls to the walls trainer, go find one.  If you want someone who shoots you straight, in a caring way, and teaches you, then find that person.  Look around.  Don't just pick one from the gym you go to because that's convenient. Watch what they're doing. Are their clients bodies changing to meet their goals? Could you do what they're showing you after you're sessions are met? Heck, I've had five people in one month come to me from another local gym because of the quality of training they saw at theirs.

Regarding these types of products however, please, please, PLEASE stop wasting your time and money.  It's time to get real and honest with yourself and then - get to work.  I'm right HERE if you need me or want to chat.


Tuesday, October 1, 2013

Cheating At The Gym

Hey now! Yep, over and over again, I've seen it!  And sweetheart, I'm here to tell ya, it's time to stop.

            But I'm not talking about that.  I'm talking about the gym of course! The gym is a place where people frequently cheat themselves out of a good workout. In order to make your workouts more productive and efficient you'll want to avoid these following common exercise "cheats." Cutting corners in your workout cheats you out of money, time and results. What’s the point? It is not worth it!

            Many cheat without even realizing it. On cardio machines, cheating might look like locking your elbows while leaning on the handrails. In the weight area, it could be the use of momentum or a slight change in the angle to make your lift easier, and therefore, less effective. Then there’s that dreaded comfort zone, which is so nice and… well, comfortable!

            Here are some ways to identify some of those cheating ways. Let’s banish them forever!

The “Hold me Up”
When you start to feel fatigued on the treadmill or Stairmaster, it seems easy to reach for those handrails or the console. That’s because it is making it easier! I've seen people practically tip toeing on top of a very fast treadmill because they couldn't run that fast. "Running" this way while propping themselves up on locked arms! Hilarious, thanks for the laugh, but please stop.  Locking your arms and shrugging puts stress on your back, shoulders and neck and creates an unnatural posture that in time can cause muscular imbalances. Not to mention how you'd feel if you lost your footing and fell. Hmmmm...

The Fix:
Try for fewer distractions like reading, or watching television during your workout. Maintain good posture, get into the groove, looking straight ahead with your shoulders back. Touch the handrails lightly to maintain balance. But if you find yourself holding on for dear life, slow down until you regain some strength, then resume your tempo. Focusing on your posture will also help strengthen your back, abs, and shoulders.

Dude “Those Weights Are Too Heavy”
Some people think that lifting heavier weight means you’ll see results faster. When you swing your free weights around instead of using a slower, more controlled movement, you take the focus off the muscles you are working. Say no to momentum during a rep. Lifting too heavy of weights incorrectly can cause injury to tendons, ligaments and joints. Ouch! Tendonitis is never fun.

The Fix:
Keep your spine erect, body firmly planted and move only the muscles you are targeting while keeping the occupied joint in a fixed position. For example, while doing a bicep curl, don’t arch your back and shrug your shoulders.  Sorry, but you shouldn't be bending at the knees for a bicep curl to hurl that weight up to your shoulder. The only movement should occur at the elbow, and that should remain stable at your side.

The “Comfort Zone" (yawn...)
Day in and day out of the same workout, lifting the same loads and never challenging your body, can become tedious at best. Your body will only improve by gradually increasing your weight loads. You need to occasionally challenge your muscles with more stress for noticeable strength gains, along with mixing up the exercises for the same muscle groups. If you don’t test your limits, you won’t see or feel improvements.

The Fix:
Challenge your body a couple of times a week to go beyond your comfort zone. Push it honey! Try a new machine, slightly heavier weights or higher resistance to increase your level of exertion.

Look, the bottom line is we're all busy. So wasting time and not seeing results or worse, causing injuries, is just downright silly.

When you want to learn something new you hire someone to teach you that thing, right?  Want to learn piano or guitar? You hire a teacher.  Want your son to be a better pitcher? You hire a pitching coach. Want your kids to learn golf?  You get that pro at the range to teach them.

Whenever you find yourself in the gym and not feeling completely confident or comfortable in the weight area, then that my friend, is the time to hire a trainer.

I've had the pleasure of helping so many women and men (and yes, some teens) over the past 11 years learn this stuff.  It's awesome.  I would totally dig helping you as well.  I've got some good things going so check out my website here: (Full-Body Fitness). You don't have to live in Fishers to have me by your side through this journey!  Gotta love technology.

Love ya,

Friday, September 27, 2013

Passion: Love what you do!

Hi Friend!

It started in August this year. I didn't want to mention it before now but here we go. Halloween candy. It's everywhere! Bags and bags and BAGS of it. They try to 'talk' to me. They try to catch my eye as I run into the store for some milk, fruit, organic spinach and chicken.  Those sly, crafty little bags. Can't you SEE I am trying to be healthy here?  Those darn Milk Duds! They never fail to seduce....  hmmpft!  You lost again Aisle 11 -- for now. Take that! (insert karate kick here) 

My passion is helping others: sharing my gifts, talents, knowledge and experience.  In many different areas as well, however, more specifically, with weight loss, strength training and eating the 'right' way.  Helping someone change their life and health for the better by sharing a passion is pretty cool. 

When you work on the body it affects the mind and spirit as well and I believe, all three are deeply connected. Pretty much all of my passions tie in around psychology, human nature, anti-aging and all around general happiness. You only have one body. It's a priority(.)(read: PERIOD!)

It brings me great joy when my clients tell me how awesome they feel AFTER working out for an hour in the studio. They come in tired, cranky from their day. Or maybe they are new and are apprehensive; "Is this going to work for me?" or "Can I even do this?" Then, WHAM! It happens.  Their bodies change, over time, they become strong, straight, toned, tighter and lighter - happier.  See I don't give them a pill, shake or bar to get them thin or just to lose weight.  I just teach them the 'how to' stuff and in turn, that empowers them to be self sufficient to go on their merry lives and continue on.  THEY now have the same knowledge and skills (read: Confidence) and have seen the results of their time spent here.   How can THAT not affect your mind and spirit right?  Yea, it's pretty cool, and I am rather passionate about it.

Your muscles need to be stressed with added weight for them to get sleek and shapely.  Quite frankly, it's not going to happen if you are not lifting, lifting correctly, and learning different exercises for each muscles group. I've seen plenty of people over the years throwing weights around and jumping around in classes and running like crazy on a treadmill - to no avail. Nothing changes.  What gives?

It's simple. The more muscle you have, the faster your metabolism. Those babies are your FAT BURNERS honey! Lifting also makes your bones stronger and harder. Lifting weights slims your thighs, butt, arms, back, your... E.V.E.R.Y.T.H.I.N.G.!!!  See my PASSION!? I get so excited about this stuff.

This is where I come in. There is SO much to teach you and coach you on. So get in here already.  Time is a' wastin'.  It's SO fulfilling when a person lights up from learning this stuff I share. Their "ah ha" bulb goes ding, ding, ding - I get it!  Please read some of my wonderful clients' (Testimonials) here.

I am just a phone call away and YOU are just a few months out from getting your body, mind and spirit in a rockin' state of MOJO.  It all starts right here: Fitness Assessment (This is the powerful place we start!)

Love ya, Cin

Wednesday, September 18, 2013

Squats: Ultimate Smith Machine by Cindy Sams

Ultimate Smith Machine

Where oh where do I even begin? This baby is awesome! It’s one of the very first pieces I bought for my studio 11 years ago.

There are SO many different things you can do with this piece, however, on this video I am going to briefly show you how we use it to do a squat properly. This exercise is awesome for your butt and thighs and is a great way to quickly warm up the body and bring the blood to your muscles you will be using to lift weights.

Alright! Well, that was a short and sweet one. Check out my next video coming up right after this one on how to do a Lat Pull and a Seated Stationary Row correctly. They're fun and informative!

Obviously when working out with me as your trainer we will use proper form and progression in weights so you see results fast and you do not incur injuries.

Please feel free to shoot me an email or call me and let me know if I can help you further along your weight loss, healthy and wellness journey.  Or if you just want to kick it up a notch and get "ripped!"

Hugs, Cin

Tuesday, September 17, 2013

Video Blog on Ultimate Smith Machine: Lat Pulls and Rows

Ultimate Smith Machine

Okay, here it is!  Thanks for checking out the second part of this video blog.  On the link below is where I show you a couple of more exercises that you can do on this great piece of equipment.

Trust me, there is SO much more you can do on this baby, and that's what I love - showing my clients who hire me all kinds of great things to move and shape their bodies into something they never thought possible.  Wow, I love to help you get empowered, create your shape (or recreate!), gain skills and confidence and then, you're off to the races. You hottie you! :)

Please take a moment and watch this Youtube Video Link and then, go ahead and give it try.

Please feel free to sign up for my blog and stay tuned - there's more to come!

If you are interested in gaining the results that last, learning what it actually takes for a lifestyle change along with life long health and aging better (instead of alllllllll the gimmicks out there) then check out my website as well at Services Page.

I would love to help you!

Hugs, Cin

Sunday, September 1, 2013

Wedding Bliss

Getting married?   Think of it! It's going to be an amazing day. Everyone will stand up, turn and all eyes are on you!

You have your date saved, the most fabulous location for the ceremony picked out, and an incredibly romantic honeymoon destination, but what about the perfect dress?  Most every bride has envisioned of what she will look like on her special day. Those pictures will last a lifetime as well as your marriage!  I want to help you feel awesome and ready for all eyes to be on you!

Motivation:  I love what I do and transfer that energy to you and help you push through your workouts.  You will be amazed at what you can accomplish and how your body transforms! I love seeing people float out of my studio all high on the energy and good juju we make happen.

  Depending on the Services package you purchase, we schedule your two to five times a week workouts in advance,  although I can be flexible if need be.  This keeps you on track and helps you stick with your workouts.  If you know someone is counting on you to show up to the gym, you are more likely to do so.

Confidence:  I like to show you many different exercises for each muscle group. I will teach you impeccable form and technique so you know you are doing things correctly. This will help you gain strength and amazing definition!  When you are first learning anything in life it’s awkward, but once you learn how to do it, it becomes natural – and confidence builds.

Nutritional Advice:  Most people come to me in the 30% body fat range. They are there for a reason and come to see me because of my extensive success in helping people with this somewhat difficult area to overcome. I make it realistic and largely easy. Once you learn HOW your body works, it’s a no brainer. We will learn to re-train your body how to eat correctly and therefore how to function properly as it should.  This is the ground floor area for losing weight.  I make it fun and it will make huge sense to you – and the fast results are phenomenal!

I want to help you feel like the most incredibly beautiful person you are on your special day.  Whether it is weight loss or just toning up your muscle, give yourself about 3 months to make it happen.  I am looking forward to helping you in every way I can on this journey.

Call today to start on your way! (317)250-4848, or visit my website.

It’s time beautiful, let’s go.   :D

(Oh! And let's not forget! This is not limited to just brides, but bride grooms, bridesmaids, matrons, mothers, fathers even!)

Sunday, June 2, 2013

"Good Question!"

So, the other day at the YMCA I personally work out at, this guy asked me a question in the middle of my sets.  We’ll call him Tony.  We’ll call him that because that’s his name. I told him I was going to write a blog about his question to me.  The question kind of irritated me at first by the way he asked it.  Then I got off my defensive step, and answered with a laugh and a resounding YES to the whole question!  You want to know the question don’t ya?

“So, Cindy, do you work out for vanity or health?”

See what I mean?  At first I felt like he was calling me out! I heard him ask this with a little cocky attitude. Or at least so I thought.  But he's a super nice guy, so I took his question to heart.  And I do, after all, like to wear cute tops and skorts and am usually "made up a bit" because I have been out and about in my day.  But, wait a sec. Who doesn’t do this for vanity!?  I'd be lying if I said I didn't.  Duh. I pray mine is a healthy vanity and I to try remain humble. God always seems to help me with the humble part by placing a zit right on my nose or cheek and/or creating an extremely horrid hair day. Sigh. Thanks Lord.

However, on the other hand, as a 48 year old woman and as a 10+ year personal trainer helping people lose weight and get healthier, I have to say yes, I do it for my health (and anti-aging!) as well!  I want to AGE WELL.  Our body is the only one we have. I have gained a little knowledge over the years on how it actually works deep down inside, on a cellular level and I like to share that knowledge.  Unless you are completely oblivious as to why it’s breaking down, you KNOW you only have one and you should be taking better care of it.  Yet we abuse it regularly – yes, even I on occasion over do a bit.  (No comment from the peanut gallery please!) ;)

Here’s the thing though…I have found that people come to work with me because their numero uno issue is NOT about a health problem.  It’s about how they “hate” the way they look in their clothes. They don’t like the way they feel in their clothes.  Let alone how they look OUT of their clothes (read: butt naked). Their confidence level is low, their energy is in the dumps, their sex drives are low to non-existent because they don’t like the way the LOOK and FEEL.  Eeesh!  The self-loathing, body hate language I hear regularly is hurtful to my heart and THAT is exactly what I love helping folks with.  

So, without going into it further, because you just know I could -- my answer Tony is a resounding YES!!! Yes to both.  And of course today I am, once again, in a little skorty, strappy outfit which I will go lift in and then take a beautiful walk outside with some friends, stop and have some lunch and perhaps a beverage of some sort.  Everything in moderation my dears – even moderation. ;)