We are excited to welcome our newest trainer Cindy Whitmarsh to MoveMeFit! With over 18 years of experience in the health and nutrition industry, Cindy is an expert in getting proven results. In 1994, Cindy weighed 40 more pounds than she does today. Her poor habits of eating too many simple carbohydrates, not enough protein, and not drinking enough water had led to an increase in her weight. Developing her techniques, Cindy lost the 40 pounds and has been able to keep it off for all these years.
Her philosophy to working out is simple: maximize your time and efforts in your workouts. As long as you eat a sensible diet, you don't have to workout for hours on end. Cindy's UFIT workouts will transform your body!
What is Cindy Whitmarsh's UFIT Training? It’s an intense interval training method that uses targeted intervals to turn your body into a calorie-burning machine while building a sleek, toned physique! The program consists of 6 20-minute segments, each with a different focus and style to keep you energized, engaged and working!
Upper Body Bliss is totally focused on shoulders, biceps and triceps to carve that tank top or bikini body.
Lower Body Blast burns away those saddlebags and leaves you with a toned, lifted butt and shapely, strong legs.
Hard Body is a full body workout of three-minute circuits. There’s one minute of intense cardio, followed by two minutes of “trouble-spot-toning” strength training. You’ll zap fat and tighten EVERYTHING!
With 6-Pack Abs, you get a cardio ab workout composed of one minute of cardio followed by one minute of middle-chiseling abwork that creates the flat tummy you want.
Calorie Crusher is comprised of two-minute intervals. You start with one minute of high intensity cardio followed by one minute of lower intensity cardio. This innovative sequencing helps you burn maximum calories and get RESULTS!
During the Stretch & Sculpt workout, you lengthen, stretch and totally tone your entire body. This workout is a great complement to the Calorie Crusher workout!
View trailers of Cindy's workouts below!
‘Twas the morning of Christmas, and all through the house,
not a creature is stirring, not even a mouse.
The health club is closed…how do they dare?
How to keep my sanity, without exercising there?
The children are still nestled all snug in their beds,
while visions of burpees dance through my head.
In moments they will wake and tear the gift-wrap.
I need to get a workout done in a snap! --Ace Fitness
Merry Christmas! And remember if you are looking to get a Christmas morning workout in, we are here for you at MoveMeFit. Hard Body with Cindy Whitmarsh is a great Christmas morning blast. A quick 20 minutes to get you moving, but not too long to have you missing out on the festivities! And if you are taking the day off, enjoy the rest and relaxation!
Lastly, if you are looking for a last minute Christmas gift, don't forget you can give the gift of fit with MoveMeFit gift cards. Emailed to you the same day!
Dana Pieper will kick your butt, and give it a nice boost at the same time! Our newest MoveMeFit trainer Dana Pieper has workouts that will get your heart pumping and have you burning calories in no time.
Dana is an innovator in the fitness industry. Having retired from dance just as the Tae Bo craze was hitting its peak in the 90s, Dana was asked to teach group kickboxing classes. She quickly developed a following that found inspiration in her motivating and energetic style. She has developed an extremely efficient interval training approach that combines cardio, plyometric and weightlifting moves to melt fat and dramatically sculpt muscles.
We love (and hate) her Concentrated Core workout that is sure to flatten your abs. With this 20 minute workout, your abs will be on fire and you will be begging to stop. But once its over, your body will thank you!
View a trailer for Dana Pieper's 4 workout series, Exercise Your Options.
And try her other workouts as well
Dana Pieper gets your total body sculpted in this 30 minute strength defining workout. Elevate your heart rate as you build lean muscle with moves that will work your lower and upper body together. Get every muscle group working using one heavy weight and a set of light handweights.
Get your body moving and get warmed up with Dana Pieper. This is a quick cardio workout to get your heart pumping before you dive into a full workout.
Cardio Quick Fix
Get ready to sweat! This 40 minute quick workout gets your heart pumping and burns calories. Dana Pieper's fun cardio routine includes plyometrics, kickboxing, squats, lunges and more.
Interval Tube Conditioning
A killer 56 minute routine that delivers a head to toe workout and burns mega calories, using nothing but elastic tubing. Alternate between innovative cardio-based and strength-focused segments.
Not the run of the mill kickboxing routine! Dana Pieper cleverly mixes jabs, upper cuts, hooks, roundhouse kicks and more with fleet footwork in a way that engages your body and mind. Low and high impact options offer challenged for people at all levels of fitness. You can even incorporate light handweights for added sculpting.
Total Body Conditioning
Blast fat, strengthen and tone muscles all in this complete interval workout. All you need to achieve a new level of fitness! Dana Pieper's strength and cardio segments combine low impact, high impact, kickboxing and plyometric moves using light and heavy weights, resistance bands and a stability ball.
Just like the song, build your way through this workout. Start with a 1 minute plank. Take 30 seconds off. Then start on the second exercise of Christmas with the 2 minute wall squat followed by the one minute plank. Rest, and start on the third exercise. Continue until you get all 12 exercises in, and your total body is on fire! For beginners, start on the 12th exercise and just run through the sequence once. Don't forget to warm up and cool down!
So you are proud of yourself for pushing through that grueling workout. While that was tough enough to get through, now you have to live through the muscle soreness. This muscle soreness often then provides an excuse not to workout for the next few days.
While reducing soreness might be the immediate need, you should understand the importance of recovery.
Intense physical activity strains or tears muscle fibers, which is why they become sore a day or two after. Muscles grow and become stronger when they are subjected to forces that cause tiny tears in the muscle fibers. Intense physical activity strains or tears muscle fibers, which is why they become sore a day or two after. You can avoid, or at least minimize, muscle pain with proper body conditioning before undertaking such activities. It is during the recovery period after a workout that the body repairs these fibers and builds new blood vessels to the stressed area. But that's not all. During the recovery period, the energy-generating components of the cells develop a higher work capacity, and your bone density increases.
Although soreness cannot be completely eliminated, it can be controlled, and proper post-workout recovery protocols will also allow your body to recover more quickly and respond better to your workouts. Here are five tips to a healthy and speedy recovery:
#1 - Protein and Carbohydrates
Immediately after a workout, you have a maximum of about two hours to most efficiently absorb what you eat as energy and repair fuel, which will help repair the ripped muscles and tendons. Protein and carbohydrates, which are converted to energy, are essential in building muscle mass, so adding them to your diet immediately after a physical activity will hasten this process and help heal your muscles faster. If you do not eat, you may not have enough carbohydrate energy for your next workout, you will certainly not have the protein you need to repair muscles, and you will not have enough healthy fat for your hormones and joints.
#2 - Hydration
Your muscle cells need water, so when it comes to recovery, dehydration is one of your biggest enemies. Try to drink one 20-24oz bottle of water for each hour of exercise.
#3 - Easy Exercise
Performing a brief cool-down after a workout helps contracting muscles milk out excess soreness-generating fluids. In the same way, Just because you have muscle pain does not mean you should altogether stop exercising. In fact, it will help you to go on with your regular routine, but keep things light and easy in the meantime until you have fully recovered. Do easy exercises that use different muscles than those that have been inflamed, because it will counteract the stiffness while supporting those sore parts.
#4 - Blood Flow
Muscles become sore because as your body burned energy during the strenuous activity, there was likely a shortage in oxygen during the process converting glycogen (stored energy) into glucose. Your muscles eventually stiffen because of poor blood circulation. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, wearing compression garments, performing light stretching during or after each workout, alternating every 30-60 seconds between hot and cold running water in your post-workout shower, taking an ice bath after a strenuous weight training workout or long run, and performing a light walk, swim, or easy exercise routine the day after a hard workout. Massaging the painful areas with slow, even strokes. Applying just enough pressure will help improve circulation and reduce the pain.
#5 - Topical Ointments, and Warm and Cold Compress
Most of these techniques work to reduce swelling and inflammation, and relieve pain. You apply cold compress in the sore area for 10 to 20 minutes. Do this every six hours for the next two or three days until the swelling subsides. Then, you can apply a hot compress also for 10 minutes. Heat serves to relax sore muscles and relieves pain.There are also several compounds that you can rub on a muscle to eliminate soreness and improve recovery. Most of these compounds work by creating a pain-relieving and cooling sensation, increasing blood flow, or displacing elevated levels of calcium. Popular remedies include Arnica rub, Traumeel, Ben-Gay, and Tiger Balm. All of these ointments can be rubbed into the muscle immediately after and up to several days after a workout, until soreness subsides.
Muscle pain develops after engaging in rigorous physical activity that your body is unaccustomed to. You usually get this following a new and more intensive exercise routine, or by overexerting yourself after a long period without regular physical activity. The degree of pain varies according to the kind and length of the activity done. But getting fit doesn't have to be painful. So if you find yourself sore, use the techniques in this article to recover properly and get fit quickly!
Countdown to sexy legs with these 10 lower body exercises! This is a save n' go workout to take on your phone anywhere (no wifi needed).
We know it is so hard to resist holiday cookies this time of year. That's why we believe in the Go Big or Go Home approach to eating cookies. What is Go Big or Go Home?
When you can't fight temptation, and the most perfect looking cookie you have ever seen is sitting right in front of you, go for it! But make sure that cookie looks worth the calories. You don't want to waste those calories on mediocre looking cookies. If you eat unsatisfying cookies, chances are high that you will eat more of them. So the premise is that you only eat the overly indulgent cookies that seem too good to be true. This will keep you satiated and satisfied while ultimately eating fewer cookies. You aren't fully skipping the cookies, but you are making sure that if you eat a cookie, it is fully satisfying!
That's why we want your best Go Big or Go Home recipes. Submit your favorite holiday recipes for indulgent and delicious cookies. We will pick our favorite recipes and post them next week. If your recipe is picked, you will win a 6 month membership to MoveMeFit!
In your entry, please include the ingredients, full recipe and a picture of the cookies. Send recipes to memberships (at) MoveMeFit.com.
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