Tuesday, June 13, 2017

There's No Place Like Toned, There's No Place Like Toned.

Toned.

Tight.

Firm.

Really, isn’t that what you’re looking for at the end of the day?  What happened over the years with babies, gravity and sun abuse? Sagging, dimply skin – all a’jiggle like, jello.

My word for that is: No.

People come to me looking to “lose weight.” They are either new to it, or they have tried other things to no avail. Maybe what they were doing was fun and new, but it never quite reached the mark they were hoping for.

While I have six steps for my clients to reach maximum success, with the biggest mind opening experience they get to have is with how their body works with proper food habits, it’s really the strength training that makes the good juju happen. Ahhh, weights!

For the most part, women have a tendency to either steer clear of the weight area because they feel more comfortable in a class, don’t lift properly for maximum efficient and effective results, or are intimidated and don’t want to bulk up.

But to tone, tighten, lift and firm, you need weights honey. And you need to learn how the mind and body works together to get that muscle working to the best of its ability!  It’s my favorite happy place.

You don’t start off going so hard you can’t move for three days. That defeats the purpose for most people and it will be difficult to see the kind of quick results you can get when you do it correctly.

So here we lift, you learn, we talk, you learn, we chat, you laugh – yep, that’s essential to my energy (and yours!)

So stop wishing you were toned. Clicking your heels won’t work.

But this might:

And, this:

Oh, this is good stuff to lift and pull on too:

And then there’s this and this and this:

These are all incredible to learn and play with to get back to No Place Like TONED!

Trust me, the people that work out with me see, feel and notice the difference – as do others!

They learn it here, they earn it here and they own it “out there” in the world!!!

Sigh….. sure is my happy place!

No more wishing it were so honey…


And just like Yoda says:


Want to make some serious stuff happen?  Sign up for my five month GAME CHANGER PACKAGE right here:  http://fbfitness.com/programs/ and let’s get busy doing!

Big hugs and Blue skies,
Cindy

Thursday, May 18, 2017

They Say 1000 Words

You just can’t hide it. You can’t run from it.

It will show up.

You can try to dodge it by hiding behind others (I used to hide behind my kids), you can opt out altogether, but they say 1000 words.

And they can’t lie: Pictures.
(and might I add: Clothing. That stuff is so freaking honest it hurts)

But you can change all that you know. No. Really. You can.

Thousands have and thousands more will before I’m through.

Show up, learn it, earn it, own it – your health, wellness and power!

Ready to stop being at the mercy of feelings, emotions, habits, old beliefs, and PMS cravings? Ready to stop beating yourself up every. single. time?

It’s not just about moving your body. It’s combining the top three: Nutrition/Weights/Cardio.

There’s three more things you need as well: Me. Consistency/Time. Check ins.

There are things you don’t know. There’s a reason it’s not working. Who’s in your head? Guess what my people hear in their heads?  Me.  Encouraging, motivating, teaching, advising, books, classes, an adjustment, prayer, deep breathing or a massage – whatever they need… I will steer them in the right direction.

Whether they grab the wheel is up to them. Most do, but some slip through. Too many blocks and self-sabotaging thoughts, too much ego, too many failures to think it will ever work. But I keep trying to get through. It’s my passion and my purpose you see. I simply can’t help myself.

Your body knows how to work, but you are not 23 anymore (or maybe you are…hmmmpf) If what you are doing is not working, or worse, hurting you – stop.

Learning how the body works on the inside, how the mind works, how lifting, eating and thinking is so very important to make this thing STICK is crucial.

It’s what we do here.

Pictures and Clothing… those two NEVER LIE…. damn them!  I’m mean really. Couldn’t they just one stinkin’ time lie to us a little bit?

Not going to happen I’m afraid.

Say hello to just a handful of my bodacious, fabulous, delightful, smart, courageous, spunky, funny, loving, sexy clients and dare I say, friends.

I cannot WAIT to meet you as well!


Yowza! Sweet goodness! She’s still kicking it!


Insert “wolf whistle” here


Still coming off, still working hard!


Say bye to back fat and hello to a tight tush!


More and more FIT and FANTASTIC as time goes by.*


Spunky and funky nurse chick!*


Excellent shape before wedding!


Ready for the beach baby!

All of this happened for these women within 3-6 months. Two were taken at the six week mark*!  It took me 5 1/2 months to lose my weight (and still keep it off after 15 years). Being realistic, honest with yourself, open to change, learning, growing, and being authentic, vulnerable, tenacious and consistent are key ingredients when you are sick and tired of being sick and tired of talking, thinking of being fat, jiggly, sluggish and over it! On top of all that we’ll whip in some serious comic relief and humor!  It’s the way I roll honey.

Gosh, I just love all my clients….

Here’s the thing though.  I can’t help you if you are not here.

Come on! Let’s go play with weights and get this done for ya eh?

Hugs and blue skies! Cindy
Go on and check out my website!  Click, click, click away and then let’s chat.

Sunday, March 5, 2017

The Fizzle

We all like to start the new year with a big flame and a big bang!

We go all in and by week 7 we’ve had enough.  Enough of the disappointment of not being able to achieve our resolutions. What’s with all the self-sabotaging behaviors already?

There’s a reason for that you know.  It’s called being human.

We don’t like to do things that we don’t want to do. Too often it seems, we need to get to our breaking point. That point where absolutely none of your clothes are fitting you, or the doctor is wanting to put you on some sort of pill to lower this or raise that, or you feel so tired and listless that you can’t even think about going to exercise.

Sometimes we just need a new fresh fan of oxygen to breathe the life back into our flame!
And, POOF!  It can happen so fast, if you just open the door and let the air revive you.  But you have to want it. You do actually have to get to that point where nothing and no one is stopping you – there are no more excuses left inside you.

Your YES is big.  Let it out!

We are starting month three of the new year. It's the top of the third inning and this game lasts twelve! It's called 2017 and it's time to light it UP!

Let’s be honest…you need some new ways of thinking, because if it was working for you – it’d be working. The best way to create new habits and a healthy lifestyle is to work with the right experts.
Most women I know when asked say the want to ‘lose weight.’  But when asked a few more simple questions what it really comes down to is that they want the jiggle, the wiggle and the bulges to go away.

They have been out walking, jogging, ellipticaling, biking, or jumping around in a class sweating their batootie off to no avail. If it’s not working, it’s not working for a reason.

Stop. You need to learn how your body works. Most people do not have a clue how their body works on the inside. It’s not releasing the fat for a reason.  For many people, that reason is discovered here: http://fbfitness.com/success-stories/  and here: http://fbfitness.com/programs/.

What if, this is exactly what your fizzle needs to burst into a flame this year?

How you get to success is by learning new ways, fresh ideas, working towards it
consistently and tenaciously. By working at it for a long enough span your body will acclimate to it.

Results cannot NOT happen if you are implementing what you learn. When you see and feel your body finally responding to what you have learned – you own it! You have learned how to make your body lose the fat, jiggle, wiggle and bulges.

Now we’re playing with FIRE! Come on my little pyro, let’s light you up!
Call today, light the match. (317)250-4848

Cindy

Tuesday, January 31, 2017

A Fascinating, Fickle, Fear of Food



There are all different types of eaters.

Emotional eaters. They might use food as a source of comfort when sad, happy, or anxiety filled.

Over eaters.  They have a tendency to gorge themselves. They eat fast and a lot at once.

Snackers. They pick at foods all day and seem to always be hungry.

Fearful eaters. They are afraid of food. It causes them anxiety to even think about what to eat, but that seems to be all they do. To them it seems no matter what they eat, they gain weight. Then the fear sets in and they stop eating very much during the day and gain weight. This kind of fear can hold a person prisoner with indecision. They start to feel food is the enemy. These eaters are more likely to always be "trying" the latest trendy diets. They over analyze their food way too much. They choose seemingly healthy foods, but are not eating enough throughout the day so are basically starving their body. This in turn will pack on the pounds faster than you can flip an egg.

It's a rough road to be on and they are not happy being held prisoner in this area.

Metabolism 101: It likes to be fed.

Here is a partial Wikipedia description of METABOLISM, but pay closer attention to what I highlighted in RED.

"Metabolism (from Greek: μεταβολή metabolē, "change") is the set of life-sustaining chemical transformations within the cells of living organisms. The three main purposes of metabolism are the conversion of food/fuel to energy to run cellular processes, the conversion of food/fuel to building blocks for proteins, lipids, nucleic acids, and some carbohydrates, and the elimination of nitrogenous wastes. These enzyme-catalyzed reactions allow organisms to grow and reproduce, maintain their structures, and respond to their environments. The word metabolism can also refer to the sum of all chemical reactions that occur in living organisms, including digestion and the transport of substances into and between different cells, in which case the set of reactions within the cells is called intermediary metabolism or intermediate metabolism.

Metabolism is usually divided into two categories: catabolism, the breaking down of organic matter, for example, by cellular respiration, and anabolism, the building up of components of cells such as proteins and nucleic acids. Usually, breaking down releases energy and building up consumes energy.

The chemical reactions of metabolism are organized into metabolic pathways, in which one chemical is transformed through a series of steps into another chemical, by a sequence of enzymes. Enzymes are crucial to metabolism because they allow organisms to drive desirable reactions that require energy that will not occur by themselves, by coupling them to spontaneous reactions that release energy. Enzymes act as catalysts that allow the reactions to proceed more rapidly. Enzymes also allow the regulation of metabolic pathways in response to changes in the cell's environment or to signals from other cells."


Food = Fuel = Energy!!!


As we age, the fueling of the body needs to occur at the correct times, the correct amounts, as well as fueling it with the highest nutrient levels for it to function as the magnificent ball of energy it is! 

Remember my mantra: Real food rots. 

The better quality of the food/fuel, the higher the fat burning efficiency (energy)! The lower the quality, the more fat producing.


But, but, It's GREEN!

Yep! The dark leafy stuff, (romaine, spinach, dandelion greens, arugula, kale, collard, chard), and vegetables of all color, make and model. Eat them. Juice them. Force it down if you have to. Your body must have these nutrients to be and feel healthy.  I'll be honest, I am not a big veggie fan but I eat them. However I will juice anything down to a liquid, make it taste delicious and slurp it down gratefully and willingly. Wow, do things pop when I drink (or eat) my veggies - my hair, skin, eyes and whole body feels powerful and healthy deep down in my cells!

One of the main health benefits of vegetables is their high nutrient content. Vegetables are loaded with vitamins and minerals that contribute to growth and the maintenance of good health. Many vegetables are high in potassium, which is important for healthy blood pressure. Various vitamins, such as C and A, help keep eyes, skin, teeth and gums healthy, fight infection and promote wound healing. Perhaps most importantly, vegetables are rich in a particular group of nutrients called antioxidants, which fight cellular damage and help prevent heart disease, cancer, Parkinson's disease, atherosclerosis, heart attack and Alzheimer's disease.

A MUST EAT!


Fruity PaTootie!

Choose fruits that are lower in glycemic indexes such as apples, berries: blueberry/raspberry/blackberry/strawberry, red grapes, grapefruit, lemons. Roam around your produce aisle and check it out!  You don't need to buy a whole bag of something, just start small and pick one to try. If possible, put it out on the counter so you can see it. I tell people to eat fruit when you usually get your sweet craving (if you have one that is!). Make a note to eat just one piece of fruit per day and pay attention to how your body feels! 


There's Power in the Poultry!

When it comes to meat, it doesn't get much leaner than poultry -- in particular, the white meat. Chicken and turkey are both high in protein and low in fat. Three ounces of chicken breast has 7 grams of fat and 25 grams of protein, while the same amount of turkey breast has 6 grams of fat and 24 grams of protein.  My Favorites: BOTH of these.  If I am not eating top quality chicken, I am roasting a 8-9 lb. turkey for the week to pick from!  Delish...


Go Fish!

Fish in your diet as a protein source is a viable alternative to land animals (although not my particular favorite) Low-fat, or non-oily, fish include cod, canned tuna, tilapia and snapper. These have the advantage of being good sources of protein, but also low in calories. Oily fish are higher in fat and calories, but can also be beneficial for health. The average adult should aim for two to four servings of oily fish per week, with good sources being salmon, mackerel and herring. Please, please, PLEASE buy the HIGHEST OF QUALITY when you purchase fish to eat!


If you don't eat your (red) meat, you can't have any...!






Once in a while you just have to have a steak!  Am I right? Or am I right? I prefer a filet personally... but a bone in? Ahhh, now that's a treat!  Aside from picking lean cuts, there are several other ways you can take to ensure your meat is as good for you as possible. Get the good stuff: No hormones, no antibiotics! Trim excess fat, grill rather than fry, or roast meat on a rack to drain excess fat. As much as possible, avoid processed meats such as pastrami and poor-quality burgers and sausages with a low meat content.

The mindset needs to change, you need to have the experience my clients do when they start eating correctly.  A HUGE "Ah HA" moment occurs when they do.  Their energy soars and they start to actually LOSE lbs. on the scale and feel lighter.

Don't be afraid of food.  Be afraid of fake food. 

Notice too I have never mentioned supplements to replace any of these nutrients found in high quality food. Most people are not "deficient" to the point where they need supplements. Your body doesn't respond the same to nutrients in FOOD as opposed to a supplement pill saying it's giving the same benefit. 

Know this: IT IS NOT THE SAME. Your body needs actual FOOD to break down and go through all the processes of metabolism listed above.  Remember: Don't eat for the size you are, eat for the size you want to be!  Portion sizes are the same for you as they are for me.  PERIOD.

One of my six steps to success is how to eat correctly to fire up your metabolism and get it working for you instead of against you.  It's a process that needs to be experienced over time. Habits aren't formed in one day, one week or even one month.

The mind and body need to have the experiences in order to learn what it takes. You can't just say it, you need to do it.

Don't be afraid. JUMP!  The net always appears when you take some sort of action in your life.

Hugs and Blue Skies,
Cin

To get more information, pick up the phone and call me (317)250-4848 and check out my WEBSITE for your Free download of my Daily Eating Guide!  This is a guide remember and a conversation is regularly had regarding it when working with my clients.... it's a process honey!  Processes take consistent practice to turn into a lifestyle.







Wednesday, January 4, 2017

Welcome Home?



Welcome to the beginning of 2017!

I hope you woke up refreshed, ready, anticipatory, hope filled and prepared.

Too many times I have woken up with my insides all “janked” up. Too many times I’ve woken up feeling like this room in the picture. Empty, messy, abandoned, tired, run down, violated.  We won’t even discuss what my outer self looked like at the time… UGH to the UGHth power!  Sigh…

It’s taken time and a lot of self-inflicted situations (but fun times were had too) to realize how I am supposed to be walking the earth. Read: my passion, my purpose.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I don’t do resolutions. Do you?  I know that for me, hoping for something bigger, better, MORE in the new year takes a little more heartfelt thoughtfulness… a deeper digging from within.  It’s all about the “within” part to meet any wanting within you. It takes thoughtful reflection. Some honesty.

Some self-accountability. Some action!

So let’s take a look at your body eh?  (please do NOT send pictures)

If you are wanting to change the outside appearance of your body – your home – you know, that place where you literally live, then let’s look inside.

What are you thinking about? What do you constantly say to yourself in your mind? What are your past experiences that hold you back? How do you use food? What are you feeding yourself? What are you drinking? Who are you hanging around? What are you feeling when you do sabotaging things to your home?

How you feel and look (I mean your energy, your aura, your attitude) is a 100% correlated in your answers. They ALL connect. The mind is the master. The body follows the mind, how you feel in your body and mind is the spirit.  The beautiful spirit of you. How’s she/he doing?

HOW ARE YOU TREATING YOUR HOME?

Most who are looking for weight loss or better health this time of year are thinking to just join a gym and go move their bodies more, shake things up a little to see if they can get to their healthy self.
All that usually does is shake up the messy things already inside the home. (your mindset)

Make a plan first.
  1. Write down what you desire. Write down if you are ready to learn, delve, create, grow, discern with tools and ideas to help you get to your desire. WRITE SOME STUFF DOWN.  And hey, get real real honest with yourself. I’ve learned we all have a tendency, as humans do, to bullshit ourselves. Don’t do it. Be authentic. Usually when I personally hit a trigger I will tear up a bit… and struggle internally before writing it down. That’s when I know I’ve hit a truth within me. Hmmm… don’t be afraid of this. This is where the magic happens.
  2. Call an expert to help you. This would not be your high school chum or your already struggling with their health and weight loss friend or neighbor. Any time a person wants to learn something (like paint) or have something fixed like the wires in your home (mindset, health, weight loss) they call an expert in that particular field.
Today at the gym I work out at there will be people, lots more than usual, flocking to the cardio equipment and checking out the ‘intimidating’ strength training area. I root them on every year! I know that most won’t make it though.

It bums me out a little as they are doing what gyms make their money from… get you in so that you pay your monthly fee, and keep paying whether you attend or not, but  you keep telling yourself a year later that you’re going to DO THIS, along with a couple free sessions and then set you loose in the jungle of equipment there with the same mindset, questions, concerns, self-sabotaging habits.

My passion is helping people with their weight loss and health. Not just helping them, but teaching them the tools so they  have the power within to do it on their own from there on out. That takes many things. I incorporate all of it. Mind, Body, Spirit. These things take a little time.  What do we do when things take time but we want it now? Impatience sets in, self-sabotaging thoughts take over, and we – give up.

Don’t give in. Don’t give up. You’ve got to Learn it: learn the how to! You’ve got to Earn it: you have to experience the accomplishments, the body changes, the pitfalls and the Ah HA moments – those are what solidifies habits and patterns in your thoughts and actions.

To own it you need to experience it. It cannot be given to you. There is no quick fix, no magic pill. The only thing I want you to ‘quit’ is the thought process of thinking that there are quick fixes and magic pills.

You’ve heard it before and it’s well worth repeating.  Anything worth having has been fought for, earned, respected.

YOU are worth the truth, the fight, the struggle, the tears, the growth, the release of false perceptions – you are worth the respect!

Let’s make this year the year you make your beautiful house a loving, kick ass, formidable, welcoming, strong, beautiful home!


With massive positive thoughts to  you, Happy New Year!

Hugs, Cindy

P.S. If you are ready let’s get to tidying up around the house a bit eh?
www.fbfitness.com