Cindy’s 2014 Healthy Tips!

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blk and white grey down1.   Scan your body– You would think that getting an yearly check up is a no brainer right?  Not so much!  We all need yearly checkups no matter what your age!  Women, get your mammograms!  Men need to do their part too!  Turn your head and cough!  Ha Ha! JK!  We should know our cholesterol levels and blood pressure too!  Let’s get on it!  It’s the new year!
2.   Supplement from blood work– The best way to know what your body needs in the way of vitamins is with your blood work!  Stop taking what Suzie next door takes because it works for her!  One size doesn’t fit all with vitamins! Have your doc do blood work and check it for deficiencies.  From there you will know what you need to take daily!  The only one thing I make my clients take daily is an Omega 3, 6, 9!  Everyone needs to take an omega supplement!  It is good for your heart, blood sugar, hormone regulation, digestion, sugar cravings and weight loss!  I have one on my site called Ultra-Omega oil!  Its amazing!  www.CindyWhitmarshfitness.com
3.   Schedule a week at a time– Every week sit down with just you or with your family to make a fitness and nutrition plan!  Planning is the key to your success in health!  Plan your menus, plan your workouts, then grocery shop for the week!  You will be successful if you are prepared!  I love using FitZee foods as part of our meal planning!  They make it so easy for a busy family or person who doesn’t want to cook for themselves!  We all get to eat what we want and I know that my kids are eating healthy great food!  It’s easy!  You can go to their location or they will deliver in your area!  Done deal!
 
4.   Be accountable with logging– Log everything! Log your food, fitness and moods!  I love the app on my phone called MyFitnessPal!  It’s easy and fun to do with a friend!  Also, FitZee has free workouts at their store!  No more excuses!  Check on line for class times! It’s a great way to be accountable!
 
5.   Stay hydrated all day– This is a no brainer!  Water is the key!  Drink between 90 to 128 ounces of water and it will change your life!
6.   Use  the 3 ingredient rule 80% of time–  This just means eat mostly real food!  If you stay away from processed foods 80% of the time you will be successful!
For more on my favorite tips check my Good Morning San Diego segment here!
 
Here is my Jump Start Fat Blaster Workout!

Check out the link to watch the show! 
 
1.   Bench low jumps
2.   Step ups with biceps/shoulders
3.   Repeater tap overs
4.   Chest press leg drop
5.   Split jumps
6.   Opp arm leg reach
7.   Step overs
8.   Dips
9.   Reverse crunch

Cindy’s Tips for Surviving the Holiday!

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cindy chirstmas1.  Don’t be a starver and a binger– Many people make the mistake of starving themselves all day before a big party or dinner!  It is so important to start your day with a good breakfast and then continue to eat every 3 hours before your event.  This will jump start your metabolism and keep you from over eating or binging at the event!  I love the FitZee foods for my small meals before an event!  They are the perfect portion size, they tell you exactly how many calories you are eating and they keep you satisfied all day!  I also like the FitZee bars too because they satisfy your sweet tooth and help you get through the holidays without gaining excess weight!
2.  Stick to 1 sinful treat- Make a plan before you go to your party!  Pick one carb like product.   I always say, never do a triple carb!  So don’t have a glass of wine, a bread like product and a dessert in one meal!  Choose one and stick to just one!
3.  Stop licking the backing spoons– One spoon of cookie dough can be up to 200 calories!  OMG really?  Don’t!  Make your kids do the tasting!
4.  Leave treats out only for parties– Lots of peeps like to leave out bowls of candy all season long even when there are no guests!  Don’t do that!  You know you will grab one every time you walk by it!  Those small candies add up my friend!
5.  Account for what you eat- Get a nutrition app on your phone!  I like MyFitnessPal!  Its free, you put in all your foods and workouts!  It makes you accountable and its motivating to workout so you get to eat more!  I love the FitZee foods meals too because they tell you exactly how many calories are in each one so it allows you to add your daily calories up fast and easy!  Love it!
For more info?  Check out my coverage below from KUSI!
Holiday Partner Workout!
1.  Med ball jump and pass
2.  Wind mill pass
3.  Balance pass
4.  Burpee pass
5.  4 turn pass
6.  Push up and pass
7.  Sit up and pass
8.  Vsit rotate and pass
The video of the above workout is below!

Think You Can Eat That? Think Again! Healthy Foods Debunked!

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cindy2Foods you think are healthy but will ruin your diet!
There are so many foods that people think are healthy and lean but will ruin your diet!  If you are trying to lose weight and stay lean these foods will cause problems if you abuse them!
1.  Granola– Healthy breakfast right?  I never let my clients eat granola when they are trying to lose weight!  Granola is super high in sugar and fat!  I love the FitZee foods protein pancakes!  Healthy mix of complex carbs and protein but also provides energy!  I give them to my kids before their sporting events!  They love them too!
2.   Pre-made Smoothies– These store bought smoothies are packed with sugar and can have more calories than a cheese burger!  Yuck!  Even when they just have great fruit and veggies in them, they are loaded with sugar!  This is bad for a diet!  They can run up to 650-1000 calories in a glass!  I like to chew my food too!  I’m not a smoothie fan at all!
3.  Trail Mix- So many people snack on trail mix all day for energy and weight loss.  This is not a good snack if you are trying to lose weight!  One handful can add up to 600 calories!  This is more than your meal should be!  Unless you are a triathlete or marathon runner or that kind of an athlete, I would avoid trail mix all together!  FitZee Foods has a gluten free snack called Karmic Krunch, that is a much better choice!  My kids love it too!
4.   Frozen Yogurt– You may as well eat ice cream!  Even fat free yogurt is loaded with sugar and calories!  This will increase your blood sugar, causing your body to store fat!  It would be better to eat a piece of fruit and an egg white or a Greek yogurt instead!  Greek yogurts have less sugar, more protein and are low fat!  Much better choice!
5.  Fat Free Foods– Fat Free doesn’t mean calorie free at all!  In fact, the sugar content of fat free foods goes up to make up for the no fat so that it tastes better!  Processed foods in general are tough on a diet if you are someone who is trying to get lean!  That is why I love the FitZee foods concepts and meals!  They are lean, non processed, real foods that are amazing in taste and are perfectly proportioned for your body!

 
6.  Energy bars– Most energy bars or so called protein bars that you can find on the market could be compared to a candy bar!  High in high fructose corn syrup, saturated fat and processed proteins!  Just eat a Snickers instead!  Just Kidding!  Please don’t!  I love the FitZee food bars because they are more natural, high in fiber, low on the glycemic index and satisfy your sugar cravings! 
*** For more foods that you think are healthy but will ruin your diet watch this segment I did on Good Morning SD!
Stay Fit and Healthy! 
Cindy Whitmarsh