Bodies By Cindy Boot Camp and Personal Training Studio

Bodies By Cindy-Grocery Store Tour

2012-02-11T15:38:00.000-08:00

Dear Frustrated Grocery Shopper,

Have you tried low fat or low carbohydrate diets without positive results? Do you get a brain cramp trying to figure out food labels? Are you confused by claims like no carb, low carb, light, low fat and no fat? Do you find yourself frustrated trying to make sense of food label ingredients that you can't pronounce? Are you confused by marketing hype and fancy packages?

Well, if you've answered yes to any of those questions, then you've come to the right place. I can help. I know just how confusing and frustrating it is for people to make healthy choices at the grocery store. And I also understand just how vital it is for you to learn how to choose correctly because what you eat accounts for 90% of the battle of the bulge!?

My Guided Grocery Shopping Tour is your answer. In my Guided Healthy Grocery Shopping Tour you'll experience an educational adventure at your favorite supermarket and unlock the secrets of healthy eating. During our fun, one-hour session you'll learn how to:

•Discover the best (and worst!) places to look for food in your supermarket

•Learn how to decipher deceptive food labels

•Separate the real health foods from the "fakes"

•Avoid the most common shopping mistakes

•Shop for a week's worth of food in only 45 minutes!

Selecting foods for you and your family will become a more enjoyable and understandable process, not a confusing chore! Stop blaming yourself and finally learn to choose foods that energize you, work to boost your metabolism and help you feel the best you've ever felt. What you discover on today's tour will help you make wise decisions about the food you buy -- no matter where you shop -- for the rest of your life.

Call Today to make your appointment!

251-510-4929

Learn what to Supplement!

2012-02-01T11:30:00.001-08:00

http://www.local15tv.com/mediacenter/local.aspx?videoid=3236006

Class Cancelled due to weather

2012-01-23T09:37:00.001-08:00

Class Cancelled due to weather! 12:15pm class cancellation
Monday-Jan. 23

2012-01-18T14:40:00.000-08:00

Blasting Arm Fat-Preparing for Mardi Gras

How does skipping meals affect your metabolism and your weight loss efforts?

2012-01-15T09:50:00.000-08:00

How does skipping meals affect your metabolism and your weight loss efforts?

If you’re not eating that much your body isn’t processing the way it normally should. You need to eat every 4-6 hours even if you don’t feel hungry. You don’t feel hungry because you’ve trained your body to feel fine on not eating often. It’s mental, not physical. Your body uses up all of it’s glucose (which is how you get your energy) within 4-6 hours. Because you haven’t given it fuel, it goes into shock and holds onto your fat because it doesn’t know when it’s going to get it’s next meal. Slowly start eating more often, even if its just a small snack every few hours. Not being hungry for a long time is most definitely a mental trick. Eat more often to get your metabolism back up: 4-6 hours at the very least. You will start to notice the more frequent you eat and watching your portion sizes of your meals, you will begin to see your body fat melt away!

Healthy Baking for the Holidays!

2011-12-19T01:08:00.001-08:00

Cindy's Healthy Baking Recipes for the Holidays

Banana bread- using applesauce1.5 cup flour1.25 teaspoon baking powder1/2 teaspoon baking soda 1/2 teaspoon cinnamon1/8 teaspoon salt1/4 teaspoon vanilla2 egg whites1 cup mashed banana3/4 cup sugar1/4 cup applesauceCombine banana, egg whites, applesauce, sugar, vanilla, and cinnamon. Add dry ingredients (flour, baking soda, baking powder, salt) until well mixed. Pour batter into bread pan sprayed with cooking spray. Bake at 350 degrees for 40-50 minutes or until toothpick inserted into the loaf comes out
clean.
Chocolate chip pumpkin cookiesIngredients1 cup shortening- (Margerine Subsitute)2 cups white sugar- (Splenda or Stevia)2 eggs2 teaspoons vanilla extract1 (15 ounce) can pumpkin puree4 cups all-purpose flour1 1/2 teaspoons baking soda1 1/2 teaspoons baking powder1 teaspoon salt1 teaspoon ground cinnamon1 pinch ground nutmeg1 cup semisweet chocolate chips- (Dark Chocolate)1 cup chopped walnuts (optional)DirectionsPreheat the oven to 375 degrees F (190 degrees C). Grease cookie sheets.In a large bowl, cream together the shortening and white sugar until smooth. Beat in the eggs one at a time. Stir in the vanilla and pumpkin until well blended. Combine the flour, baking soda, baking powder, salt, cinnamon and nutmeg; stir into the pumpkin mixture. Mix in the chocolate chips. Stir in the walnuts if desired. Drop by teaspoonfuls onto the prepared cookie sheets.Bake for 12 to 15 minutes in the preheated oven, until edges begin to brown. Allow to cool for a few minutes on the baking sheets before removing to wire racks to cool completely.Sugar Free Fat Free Cheesecake
Ingredients:
1 block of fat free cream cheese
1 container of sugar free cool whip
1 tbsp of vanilla extract
24 packets of Splenda or Stevia
1 graham cracker crust
Directions
Mix in a large bowl all ingredients and then pour into graham cracker crust
Chill in refridgerator for 2-3 hours before serving

2011-11-23T16:31:00.003-08:00

The Bodies By Cindy team wishes everyone a Happy Thanksgiving! We will be closed until Monday so our staff can spend time with their families :)
Have a healthy and active holiday!

2011-11-23T16:31:00.001-08:00

The Bodies By Cindy team wishes everyone a Happy Thanksgiving! We will be closed until Monday so our staff can spend time with their families :)
Have a healthy and active holiday!

Workout Wednesdays with Bodies By Cindy

2011-10-05T15:50:00.000-07:00

Workout Wednesdays with Bodies By Cindy
Tune in between 6-7am on Wednesday mornings WPMItv/ Channel 15
Come check out our exercise,fitness, and nutrition tips beginning Oct. 19

8am Boot Camp is Cancelled this morning!

2011-09-03T04:43:00.001-07:00

Boot Camp Class is canceled this morning due to a tornado watch. We don't want anyone getting hit by lightening. Yoga 9:00am with Nadine inside the studio is still on. :) Happy Labor Day weekend! Eat healthy!

The Best Ways To Recover After Exercising

2011-08-08T09:32:00.001-07:00

Rest and recovery is an essential part of any workout routine. Your after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don't have an after exercise recovery plan. Here are some tips to get your post-workout plans on track.

Why Recovery After Exercise Is Important

Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row.

10 Ways To Recover Quickly After Exercise

There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.

Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.
Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.
Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.
Stretch. After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.
Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.
Perform Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.
Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.
Take an Ice Bath. Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.
Get Lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.
Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

Listen to Your Body for a Faster Recovery

The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don't listen to those warnings or we dismiss them with our own self talk ("I can't be tired, I didn't run my best yesterday" or "No one else needs two rest days after that workout; they'll think I'm a wimp if I go slow today.").

Bodies By Cindy Social-Trip to New Orleans

2011-07-26T13:12:00.001-07:00

TRX Suspension Training System and the BENEFITS!

2011-07-16T15:57:00.000-07:00

The TRX Suspension Trainer is the most versatile fitness tool out on the market today. For those of you that don’t know what TRX stands for, TRX is the acronym for total resistance exercise. This means exercise techniques being performed keep the body’s core engaged all the time. These techniques activate your core during every exercise by displacing your body’s center of gravity. With that said, the benefits of using the TRX Suspension Trainer include balance, coordination, stability, flexibility, power and strength.

Bodies By Cindy has a TRX Suspension Training System in the studio, so if you feel it's time to try something new to add to your workouts, give us a call today!

251-510-4929

Class Cancelled Due to Bad Weather 7/16/11

2011-07-16T05:12:00.001-07:00

No Saturday Boot Camp today! Class cancelled on 7/16/11 due to bad weather! Have a great weekend from the Bodies By Cindy Team

Class Cancelled on July 11 -6:15pm Due to Bad Weather

2011-07-11T15:23:00.001-07:00

Boot Camp Class Cancelled @ Cottage Hill Park
on July 11 -6:15pm Due to Bad Weather

Why Boot Camps are a Great Workout!

2011-06-27T15:59:00.001-07:00

Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other body weight exercises...the difference lies in the intensity. In boot camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy.

Boot camp workouts are:

A great way to burn lots of calories.
Efficient - you work your whole body in a short period of time.
Fun - each exercise is different so you don't get bored.
Easy to fit in to a busy schedule - You can do it anywhere with little equipment.
As challenging as you want them to be.

Today started a new session of Bodies By Cindy Boot Camp
Come let the Bodies By Cindy Team help you reach your fitness goals!

Let's Go Old School and Jump Rope for Cardio!

2011-06-10T17:09:00.000-07:00

You’ve seen it in all the famous boxing movies, in fact I think it’s a Hollywood contract requirement. There has to be a montage with a semi-motivating and emotional song and someone has to be jumping rope. As overrated as it may seem in the movies, jumping or skipping rope is a killer bodyweight cardio workout in itself.

The only drawback is you do have to be coordinated enough to do it.

Fortunately if you can walk and chew gum at the same time (and not in rhythm), you should be fine. Just don’t try to jump rope and chew gum.
Let’s start with beginners. If you’re an advanced rope jumper, you probably don’t need to read this anyway.
Marie Mulrooney From Livestrong.com contributes today’s story:

Basic Hop And Skip
Before you start jumping, make sure the rope fits you. Stand in the middle and pull the handles up along your sides; according to traditional sizing methods, they should just reach your armpits. Then swing the rope and jump over it with both feet a few times: It should just clear the ground on every hop. Keep practicing until you feel comfortable with the basic two-foot hop. Then place one foot slightly in front of the other and try rocking from one foot to the other over the rope as it swings. Practice with the other foot forward, too.
Ski Jump
Once you feel comfortable with basic hopping and skipping, add in the simplest of tricks: Instead of hopping up and down in place on both feet, jump from one side to the other with each hop, as if you were skiing moguls. For extra intensity, focus on jumping higher each time you go over the rope.
Single-Leg Hop
For more intensity and an even more grueling calf workout, lift one leg off the ground and hop on the other leg. Count your repetitions, or time yourself, and make sure to do the same amount of time or number of repetitions on the other side too.
Running
Imitate your favorite boxer by lifting your knees up high with each step, running in place as fast as you can. You’ll have to swing the rope faster than usual to keep up with your feet. You can also run as if you were doing “butt kicks,” trying to make heel-to-buttock contact on every step. A high-knee run places extra emphasis on your hip flexors; butt kicks work your hamstrings.
Skipping Backward
Once you’ve got a good feel and rhythm for jumping over the rope as you swing it forward, try swinging the rope backward instead. Start with the rope just in front of your toes. Swing it back over your head, then hop over it as it swings beneath your feet. If you can make it through the first few swings, you will be able to establish a regular rhythm that makes it easier to clear the rope, even if you can’t see it coming.
Side Swings
For more workout variety, try side swings. Start two-leg hopping with a normal rhythm, then bring both wrists tight together and swing the rope handles down and to the left of your body, allowing the middle of the rope to hit the ground. Continue the motion in a figure-eight to the right, also hitting the ground on that side. Then spread your arms back to the normal position and go back to your double-leg hop.

Body Type Blueprint by Cindy Lane Ross

2011-05-12T06:08:00.000-07:00

Body Type Blueprint

Authored by Mrs. Cindy Lane Ross

INTRODUCTION
The Key Ingredients to Gaining Control over Your Body!
Body Type Blueprint is going to be your foundation of regaining
control over your body at any age! You will learn the necessary tools to help you
create a lifestyle change for a new and improved healthy YOU! Maybe you never
learned how to eat right in elementary school, high school or college, and then
went on to gain that usual freshman fifteen that everyone talks about. Maybe you were an athlete and never worried about what you put in your mouth, your
athletic days came to an end and your body began to change. Or, maybe you
were just fortunate that your metabolism was fast and you could eat any and
everything in site, now you're getting older and noticing that your body is not
burning off the calories like it used to. Or have you put yourself on the backburner to raise a family and you have put everyone ahead of your own needs?
Everything you do and learn as a young adult, the habits you create, this
is setting the tone for you Body Type Blueprint. It is never too late to teach and
old dog new tricks, so no matter your age I can help you change your mentality
when it comes to gaining control over your body.
I was a chubby kid growing up, dieting at the age of 8, being made fun of as
the fat kid in school. I was fortunate enough that my father put me in tennis
lessons over the summer of 6th grade. This was the beginning of my body type
blue print, implementing exercise!
I have clients coming through my door several times a day, every day,
explaining to me all the reasons they are over weight. There is NO EXCUSE! Did
you hear me? THERE IS NO EXCUSE! You control what you put in your mouth!
No one else, if you are old enough to read this book, then you are old enough to
be feeding yourself, and therefore you can control it! This is the reason for my
book, I want to break the fundamentals down so they are easy to understand,
and I want you to be able to see that if you change your mindset, leading a
healthy lifestyle can be very simple to learn. I want to teach you all the secrets to
my success that has taken me years to figure out.
There is not one perfect diet; there is not a magic pill, and definitely not a
perfect surgery as a cure all! It takes waking up one day, having an epiphany,
and saying to your self, "I don't want to live in this body anymore". The healthy
you is trapped inside and we need to set you free! On too many occasions a
client of mine will tell me they are ready to change their life but within a few short
weeks, they have already fallen off the wagon. "Why?" Do you ask, Because of
work, kids, spouse, a wedding to go to, vacation, etc. See where I'm going with
this? A thousand and one excuses, but in reality there is "NO EXCUSE"!
You have to take charge of your own destiny! No one can do it for you, a trainer
can show you the exercises and teach you about nutrition, but unless you are
fully committed, you will not get the results you are looking for!
I'm not telling you this task is going to be easy, but anything worth having
is worth fighting for. I think adding years to your life, being able interact with your
kids, and having a fun and productive life at retirement age is worth fighting the
battle for!
Body Type Blueprint will help you change your way of thinking when it
comes to food, eating healthier, making better decisions, adopting the right
exercise program, and life in general. I want to help you change from the inside
out. I want to take all your negative thoughts and emotions and turn them into
POSITIVE energy. When I teach you the power of Positive attitude and give you
the tools for a healthier you, your Body Type Blueprint will start to transform into a
work of art.

Publication Date:: Apr 26 2011
ISBN/EAN13:: 1461124514 / 9781461124511
Page Count:: 92
Binding Type:: US Trade Paper
Trim Size:: 6" x 9"
Language:: English
Color:: Black and White
Related Categories:: Health & Fitness / Weight Loss

To purchase for $14.95
https://www.createspace.com/3602674

Body Type Blueprint by Cindy Lane Ross

2011-04-26T08:07:00.000-07:00

Body Type Blueprint is being published today!

https://www.createspace.com/Preview/1081436

Arthritis Walk- April 16 @ Camp Grace, Mobile AL

2011-04-14T04:18:00.000-07:00

Arthritis Walk

Saturday, April 16

Location: Camp Grace-Mobile, AL

The Gulf Coast Chapter of the Arthritis Foundations is planning a huge event on Saturday, April 16, 2011 at Camp Grace in west Mobile, AL. the Arthritis Walk consists of a 1 mile and 3 mile route around the beautiful, scenic lake. After the walk, participants are encouraged to stay around to enjoy plenty of family oriented events including live music from Daniel Crane and The Wes Loper Band, a health and wellness fair, children's activities, canoeing and fishing. The Shed will be selling their award winning barbeque.
So come out with your family and make a day of it!

Saturday April 16, 2011
8:30am Day of registration begins
9:50 Walk presentation & warm up
10am Health Fair begins
10am Special Arthritis Exercise class available for anyone not walking- Led by Bodies By Cindy Instructor-Natalie Passman
10:15am Activity Stations open (horseback riding, canoeing, kayaking, fishing, relay races, inflatable slide & jump house, face painting, crafts, and many more.
10:30am Daniel Crane takes the stage
11:15am The Shed Begins sale of BBQ Lunches
11:30am The Wes Loper Band begins

2011 Honorees
Jenni Curry
Grant Cooper

Come stand with me and let's walk for a great cause Arthritis! 46 Million People are diagnosed with this disease. Let's spread the word and let everyone know "ARTHRITIS SUCKS!"
If your interested in walking with the Bodies By Cindy Team, call me 251-510-4929
or for more details
Please contact Kellie Myers, Gulf Coast Development and Services Director
251-639-9722
SEE YOU OUT THERE SATURDAY! :)

Cindy Lane Ross-living with Rheumatoid Arthritis

2011-03-24T17:13:00.000-07:00

A day in the life of having rheumatoid arthritis!

2011-03-19T09:40:00.000-07:00

Per my last post, I wrote about how I had suffered in my right wrist for so long due to rheumatoid arthritis attacking the joint, after countless surgeries, my only option left was to have a complete wrist fusion. A complete wrist fusion entails bone removal and two titanium plates and 8 screws, which leaves me with zero mobility except for in the fingers. With that being said, after years of battling a level 8 pain level, the fusion will take away the pain. 48 days postop I came out of my final cast and feeling wonderful. I felt like I had a since of normality back in my life. 54 days postop I woke up with redness around the area of the plates and warmth to the touch. No rhyme or reason, it just appeared. Monday, March 14 called my surgeon and he told me to come in NOW! I had just recently started my chemotherapy back, since the removal for healing time after surgery. He immediately put me on antibiotics, not really knowing why there would be an infection this far out from surgery. 500mg of Keflex every 4 hours and bed rest. As most of you know, I don't really do well with bed rest, but with whatever is happening in my wrist and the amount of medicine in my system, it has been an effort putting one foot in front of the other this past week. I have ran a low grade fever all week because my body is trying hard to fight the symptoms. The question during the week is it an infection or is my body rejecting the hardware from the fusion. Still feeling tired as the week came to an end, seemed to be doing a bit better and then all of a sudden the swelling started once again. I'm sure by now my surgeon is getting tired of me calling :)
So back again to the doctor Thursday afternoon, he brought Jason and I into the office and said he really did not understand why this is happening. Let me explain, I had severe synovitis in my wrist where the rheumatoid arthritis decided to house itself, so during surgery, my doctor decided to place my extensors underneath the plate to prevent the onset of arthritis in the hand again. So as we sit there in his office, he tells me it could be the arthritis is back and causing infection. Infection, being from rejection of the hardware. Once again off my chemotherapy drugs, which keeps all my other joints from hurting, and stronger antibiotics hoping to get the flare up down. By yesterday evening I was swollen on both sides of the plates where they are attached by screws to the bones. Right now Jason and I are just in limbo with fingers crossed that it will subside. My doctor wants to see me back early this upcoming week and we will discuss my options.
This is the nature of the beast of having rheumatoid arthritis, nothing is guaranteed and as good as you feel one day, it can be a 100% in the opposite direction the next day.

I wanted to share this with you, not to give me sympathy or feel bad for me, but I want you to help me find a cure for this disease. Whether you are my family, friend, client, or someone that just knows me from Facebook, arthritis affects everyone, 2 out of 3 people in Alabama have arthritis and 1out of 3 Americans suffer from this disease. Arthritis is the leading cause for disability in the United States. The Arthritis Foundation will be holding it's annual Arthritis Walk April 16 at Camp Grace in Mobile, I would love to have you join my team and walk for a great cause or if you are unable to participate, any donation made would greatly be appreciated.

My donation page
http://2011gulfcoastwalk.kintera.org/cindylaneross
To Join my team
http://www.http//2011gulfcoastwalk.kintera.org/bodiesbycindy

Love,
Cindy Lane Ross

Today I Celebrate!

2011-03-10T06:56:00.000-08:00

As I sit here typing this, I don't even know if it has registered in my mind that I am pain free in my right wrist. Today I am 48 days post-op from a major surgery- complete fusion of the right wrist which is my dominant hand, which consisted of removal of bone, 2 titanium plates, and 8 screws. This is the destruction from rheumatoid arthritis, this is the arthritis that I was stricken with 11 years ago. The disease shattered my wrist and after 5 surgeries, my only option was to have it fused. Everyone sees me as strong, but my joint had gotten so bad that I was unable to do the simple things in life that most of us take for granted. The pain was not only in my wrist, but because the swelling affects the tendons and ligaments, it was preventing me from having use of my fingers and causing pain in my elbow joint as well. I couldn't hold a tooth brush in my hand or squeeze toothpaste from the tube, I could not brush my hair, I could not turn on water faucets, I could no longer turn the ignition in my car, or open things as simple as a bottle top. I was in excruciating pain everyday for over 2 years. After countless doctor visits, from Mobile to the Mayo clinic in Rochester, and putting off the inevitable wrist fusion, I decided in Jan. 2011 that I no longer could live in the agony that I had suffered with for so long.. Every twist, turn, softest touch absolutely was horrific pain that I didn't even realize had become my normality. When the doctors ask you, "what is your pain level on a scale of 1-10", mine stayed between 8-9 for two years. This pain was sucking the life out of me and I didn't like the person I had turned into. Especially to my husband, you always take out your pain and frustration on those closest to you. I can honestly say, he is amazing for putting up with me.. I love you Jason, and thank you for all those mornings and nights for putting toothpaste on my toothbrush!
Yesterday I got my cast off, it was like waking up on Christmas morning as a kid.. I was so excited! The surgery that I had dreaded for so long, gave me my quality of life back. Yes I still take chemotherapy twice a week to preserve my other joints and it helps keep them under control, but to be able to use my hand and get back to a since of normality that most of us take for granted is a true and wonderful blessing. Today is a celebration that I get some of my independence back from this disease that I had lost for such a long time and I am pain free! Thanks to my doctors and all the people in my life that gave me all the get well wishes and support!
I may not be able to do hand commercials or ever be able to flex up and down or side to side, but my scar screams freedom from hurting and that is a very beautiful thing!
XOXOXO
Cindy Lane Ross

Arthritis Exercise Program by the National Arthritis Foundation

2011-02-27T18:33:00.000-08:00

The Bodies By Cindy Team had a very rewarding weekend, The instructors including myself went through the Arthritis Exercise Program workshop in Birmingham, AL to become certified trainers for people who suffer with arthritis. We are super excited to implement such a wonderful program to help people who have this disease and show modification exercises that can help alleviate the pain they endure on a day to day basis. 1-3 Americans suffer from this disease and 2-3 People from the state of Alabama are diagnosed with Arthritis. Being on the board for the Arthritis Foundation, our mission is to make people realize that Arthritis is Unacceptable!! With that being said, until we have found a cure for this horrible disease... I am proud to say that our team can help people like myself cope better with the horrible pain which is suffered from having Arthritis. If you or someone you know has Arthritis, let us help you with exercise, nutrition, relaxation, stretching, and overall health education.
We will be holding a arthritis exercise class for 6 weeks starting in May 2011. Please call for more details 251-510-4929

Fabulous New Recipe

2011-02-21T06:26:00.001-08:00

So I decided to try a new recipe last night from Tosca Reno’s Eat Clean Diet Cook Book! It was amazing, Stuffed Bell Peppers!
Ingredients:
Water
Sea Salt
4 Large Red Bell Peppers- remove tops, ribs, and seeds
2 cups cooked brown rice
1/2 cup of mozzerella cheese
1 tsp extra virgin olive oil
1 yellow onion- peeled and chopped
1 large carrot- peeled and grated
1 cup of butternut squash- peeled and diced
3 cloves of garlic-chopped and diced
2 cups fresh Roma tomatoes, diced and drained
1 can organic black beans- rinsed and drained
1 cup of fresh corn kernals
1/2 cup fresh chopped cilantro
1 squeezed lime
Freshly ground black pepper
Cooking spray

Preparation:
Cook brown rice and scoop out 2 cups in a bowl and let cool
Once cooled, add in cilantro and lime juice and set to the side

Preheat oven 350 degrees
Soak bell peppers in boiling water for about 5 min
Turn upside down on napkin and let drain

In a large skillet with olive oil cook onion, carrot, and squash-cook covered for 10 min
Then add garlic & tomatoes
Next add in corn and black beans and cook for another 5 min
Remove from heat

Add in brown rice and mix together well

In a glass pyrex, spray a coat of cooking spray and set bellpeppers right side up
Take a teaspoon and start adding in mixture until it reaches the top
After all four bellpeppers are full, top off with Mozzerella Cheese
Cook for 20 min, serve immediately, and ENJOY!

Should an injury prevent you from working out?

2011-02-13T19:43:00.001-08:00

Time to get off the couch!
An injury should not prevent you from working out!
I had surgery three weeks ago, two titanium plates & 8 screws for a total wrist fusion, did I let this prevent me from working out??
NO WAY!
Just because I won't be able to use my right arm for quite some time, does not mean that I won't be able to workout. I have my left arm, core and legs... and of course you always have cardio :)
So many people fall off the bandwagon during a time of injury, really you should use this time to focus on the body parts you have been neglecting.
NUTRITION, NUTRITION, NUTRITION....
Watch everything you put into your month, Your NUTRITION is everything!
Start Moving, NO EXCUSES!

Motivation to make a lifestyle change!

2011-01-06T16:31:00.000-08:00

           I have been in the exercise business most of my life, starting out with playing tennis and then developing what I had learned and now owning a personal training studio. I was out in Los Angeles a few weeks ago and at our hotel I run into Frado from The Biggest Loser. He was sitting there in the hotel restaurant having lunch with his family and I was blown away at how AMAZING he looked. I see on a day to day basis how fast a body can change when the right motivation and work ethic is involved, but hearing Frado's story and seeing his dramatic results were very impressive!
            I know alot of you watch the show and you all see how fast these contestants lose the weight. It is fast, but what you don't realize is, these people leave their family, job, and life behind for months on end and this becomes their full time EVERYTHING.. They sleep, eat, and breathe working out and eating right, they are learning what got them to this point in their life and they are learning to overcome everything that has made them gain this weight throughout their life. They have nutritionists, doctors, and trainers around the clock, along with working out 7-8 hours a day!
            I don't want you to get the perception that you can not achieve these same results, YOU can! Your probably saying "Cindy, I have kids, a job, a husband,etc. to tend to and I just don't have the time to devote on exercising all the time".
           All it takes is making that first commitment.. baby steps! No, it may not happen in 4 months, but you also didn't gain that weight and get out of shape in 4 months. It takes learning how to eat, the right mind set, and the right exercise program, most of all having the MOTIVATION to want to make a lifestyle change!

Let the Bodies By Cindy Team change YOUR life TODAY!

www.bodiesbycindy.com

251-510-4929