Wednesday, July 30, 2014

Ummm? You're Doing It Wrong...


Oh, the wonderful things you see when you step into a gym!  Every piece of equipment in the Full-Body Fitness (FBF) studio is utilized and can be transferred over to your gym and workouts. I personally have to get out of my house/studio and GO to another facility. My choice is the local YMCA. I love the way the equipment fits all body shapes and sizes and I LOVE my gym "brothers and sisters!"  The energy is great.

Classes in gyms are fine, however, too many get stuck there. Lots of what we call "cardio queens" have come to FBF to l e a r n what to do with all those weights and pieces of equipment. They realize that somthing is "missing" and that something is WEIGHTS! They unfortunately just do not have the time to work with you to properly teach form, technique and what you should be feeling. That takes one on one instruction. While at FBF a lot of folks realize pretty quickly that they've been doing it wrong. Or they know they have no idea how to use it all and want to learn. This includes men as well as women, and this is what I love to show you.

Here is a little video of an exercise you learn while at FBF for your core. Please know that your "core" is not only your abdominals - it includes the sides of your body and back. Think of a paper towel cylinders circumference when it comes to your core workouts.

Oh my GOSH! An oldie but a goodie! :) Stability Ball Workout!

Hopefully you got not only a kick out of that with my Chi town accent and kooky sound effects, but also some great tips on working your abdominals! (please note that your stability ball MUST be firm to hard, no squishy balls...) You're welcome!

Friend, I am ALL about showing you the "how tos" when it comes to picking up weights and using them in the most efficient, productive manner. There are hundreds of exercises to show you! It's good to know three solid exercises for each major muscle group as this will gain you not only serious strength, but shaped and toned muscles. Remember, I don't "bulk up," I get you sleek and solidly strong! In three months, I promise you will not only see results, but leave here VERY confident in knowing that you KNOW how to lift weights and use all equipment with precision and efficiency.

Everybody knows, a little knowledge to last you a life time of health, wellness and fitness is well worth it to learn it.  What you don't know actually can hurt you!

If you're in town come see me and we'll see if we have a spot for ya!  If not, I have Skype clients that I have worked with and continue to do so that is a very powerful teaching tool being used as well. Check out my website HERE

Thanks friend! YOU have a magnificent day!

Hugs,
Cindy :D




Saturday, July 5, 2014

3 Super Duper Ways to Boost Your Mood - Immediately



Truth be told, there are many, many more that I can, and probably will write about. Start here to SHINE like the crazy diamond you are!

1. Breakfast.
Mom was right, it actually IS the most important meal of the day. The best way to wake up is with some sort of protein. I am talking REAL FOOD here friend!  That could look like 2 scrambled eggs (the REAL kind folks!), a pinch of each of these: cheese, diced tomatoes and spinach. Viola' - breakfast fast, easy and delish! Sometimes it could be 2 pieces of low sodium turkey or ham wrapped with a 1/2 slice of cheese in the middle. How about a small apple and 1/4 cup of regular yogurt, or 2 tsp of peanut butter? There are endless items to choose from that are healthy, fast and easy. For the people who feel rushed in the mornings and grab instead a "protein bar" or something processed, or worse - nothing... here's another one I have found I dig once or twice a week: Steel Cut Oats with 100% PURE maple syrup (NOT Aunt Jamima!) sprinkled with ground cinnamon, or raw, organic honey.... YUM! I make up 4 batches in my slow cooker the night before and put it in a square dish and cut it in quarters so I eat the right serving size. Eat! You've been "fasting" during your night's sleep. The last thing you want is your blood sugars to be out of whack. What that does to a body is extensive and very bad for you. However, here's the good news!  It's simple. We are creatures of habit for the most part when it comes to our eating so just start.  It's where we begin everything! Ready? Set? GO!

2. Exercise.
Surprised? Look I get you're busy. But how is feeling like crap all day, all the time working for you exactly? If you don't know what you're doing and you want to learn, go do what you do with everything else you want to learn and know about - hire someone to teach you.  Again, simple. Make sure they have the knowledge you need for your specific goals and walk the walk. Every single time in every single person who goes for a walk, rides a bike, lifts some weights, throws a frisbee, walks the golf course, works on the yard, swings on a swing, plays any sport, or heck - makes some love -- these things BOOST YOUR "happy hormones" - your endorphins. Every time. Have at it.

3. Sleep.
Your mind, your body, your spirit - they are all connected and need time to heal, process and rejuvenate for the day ahead. Staying up all night in front of a computer or television is stressful to your mind and body honey! That will literally make bad hormones in your body. You've heard of cortisol levels causing havoc on the body? Well, it's true. Read this for a little 411: High Cortisol = Bad Stuff  To bring your body to a relaxed environment again you NEED 15 minutes minimum a day of mediation, sitting and journaling, or even just sitting outside on your patio or porch. The next time you get the "stares" be aware of how you feel in that moment... your whole body is relaxed,  you are aware, but shut down. That's kind of how beginning meditation might feel.

Relinquish yourself to the sweet peace of a good night's sleep. Eat your breakfast like a good girl/boy and move your body. It will all be there for you in the morning. Look at it this way, at the end of your life, it all goes back in the box. In other words you can't take it with ya honey! Sweet dreams...

I have delightedly spent the last 11 years of my life helping people become aware of these extremely important habits and implementing these simple, easy things into their life and changing how they f e e l within 2 days after meeting with me for their fitness assessment.  Top tip I could give you is this: stop making it so  h a r d.  Check out my services page HERE and let me know if you would like my help.

Hugs,
Cindy