Cindy’s 2014 Healthy Tips!

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!
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!

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!

Cindy Whitmarsh Shares Her Pregnancy Cravings

Is a craving really a craving? Listen to that craving and think about what your body is telling you! A 1 lb. bag of gummy bears? Don’t do it! Eating throughout the day and controlling blood sugar, staying hydrated, and LISTENING to your body is soooo important. And when push comes to shove, indulge that craving, but in moderation! Check our Cindy’s Baby Bump for fantastic snack ideas!