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Health + Fitness

28-Day Challenge Daily Habit Tracker

Use this to track the 2-5 most important habits directly related to your goals... Best Year Ever Habit Tracker (Jan 2018) Cindy's Habit Tracker

5-Week Fitness Accelerator with 14-Day Nutrition Reset

A step by step plan to gain strength, shed fat and eliminate the guesswork while balancing a crazy schedule and still enjoying alcohol, pizza and all the other treats you enjoy. How this embarrassing story started... It's August 1st, 2016. Just your typical Monday morning except for one small detail. I made a decision to hop on the scale when I arrived at the gym. I'm not talking your average scale, I'm talking about the fancy one we use to measure your body fat, lean muscle and all the other fun stuff we often like to ignore. When the results printed, I couldn't hide from the truth anymore. I was fatter than ever before. Deep down I already knew this but now it was tangible. It was real and I could feel it. I expected it to be bad but not this bad. I was alarmed. How can someone that's been helping people avoid this exact scenario for 15+ years let this happen? Although inconsistent, I was still working out. And I was making decent food choices- or at least "semi-decent" food choices. Most obvious of all- I KNEW what I needed to do. I've been down this road with…

5 Steps To Making Habits Stick

https://youtu.be/noqghmDel7A This is a 16-minute discussion on 5 steps to making habits stick and 3 strategies to minimize the damage from alcohol. Summary: We often make the same mistakes over and over without changing. We need to learn where we tend to fall off track and form better habits to create more success moving forward. Individually, small changes don't seem like a big deal but over time they can help you achieve amazing results. 5 steps to making habits stick: A reason- Change is hard. Get clear on the payoff you’re after. A trigger- The moment before. What triggers current behavior? A new habit- Think short and specific. Practice- More repetition, more it’s hardwired into your brain. A plan- You won’t always get it right. Plan how to recover quickly. Alcohol: 3 strategies to minimize the damage Alternate with water. Slows down consumption. Helps to stay hydrated. Create punishment/reward system. College story. 10 min cardio per drink. Plan ahead and set boundaries. How many drinks? Eat less earlier in day. [Bonus] Either-or. Don’t have both. We tend to overeat when we drink. Pick one.  

5 Common Traits Of Our Most Successful Clients

https://youtu.be/U2ikO0hJRSU This is a 21-minute discussion on 5 common traits among our most successful clients and 4 strategies to drink more water. Summary: It's not what you know, it's what you do with what you know. Before you blow off simple tips, ask yourself how well you're doing them. If you keep doing what you've always done, you'll continue to get what you've always got. Sometimes the barriers from our past only exist in our head. Don't let your prior experiences keep you from achieving your goals. Strategies to drink more water: First thing in the morning. Set a timer. Carry water with you. Measure it- raise your awareness. 5 common traits of successful clients: Schedule in advance-prioritize. Measure progress- not by the scale. Bounce back quickly from setbacks. Focus on what they can do. Consistency

How to eat more vegetables with minimal effort

https://youtu.be/n4TqzzCepC0 This is an 18 minute discussion on 1) how to eat more vegetables with minimal effort and 2) what you should track in order to succeed. Summary: A few small changes can often lead to drastic improvements down the road. Keep it simple. Buy vegetables already prepared (pre-cut, pre-washed, etc). Focus on better, not perfect. If you don't enjoy the taste of vegetables, dip them in a sauce or dip, even if it might not be the best option. Cook your vegetables in bulk so you always have extra laying around. In regards to tracking, focus on process goals over outcome goals. Whatever you track, make sure it is easy to track. Doing so will allow you to quickly know if you are on track. Make sure whatever you are tracking is aligned with your goal. Sometimes you need to burn the boats and make a decision that you are going to do this no matter what.  

Fascial Stretch Therapy

Discover our newest, most effective method to move better, feel great & reduce the aches and pains holding you back! What is Fascial Stretch Therapy? Fascial Stretch Therapy is a pain free system that targets the fascia surrounding your entire body improving mobility of your nerves and flexibility of your muscles and fascia. What is Fascia? Fascia is the connective tissue that covers and intertwines with your joints, ligaments, tendons, muscles, bones and just about everything else in your body. Simply put, it's the glue that holds everything together. How does Fascial Stretch Therapy compare to other stretching methods? Traditional methods often focus on isolated muscle stretching which is only part of the solution. Fascial Stretch Therapy not only looks at the muscles but also the fascia surrounding the muscles and how it ties everything together. The result is a more complete and permanent improvement in how your body moves. Benefits: Reduced pain- reduced movement compensations resulting in greater pain free movement. Lowered stress- relaxing tight and tense muscles allows for greater relaxation. Increased mobility- targeting the entire fascial system results in less restricted movement. Greater fat loss- increased mobility means increased movement during workouts which increases caloric burn resulting…

Meal Prep 101

https://youtu.be/WrOH5RdbG5s This is a 20-minute discussion on Meal Prep and how I really try to keep things simple. Download the weekly meal planner and food list below. Summary: Nutrition doesn't need to be complicated. I believe in large part, we all know what we need to do, it's just a matter of doing it. The more we simplify our eating, the easier it gets and the less likely we are to make the wrong choices. Willpower is an exhaustible resource. The fewer decisions you have to make on the fly, the better. This is where planning ahead has major advantages. When stress is high or time is scarce, we are often not in a good mental state to be making healthy choices. By planning ahead, you eliminate the need to make choices at times when willpower may be limited or when otherwise we would turn to foods that are only taking us further from our goals. We need to create "rules" that give us a clear, simple outline to follow so we know exactly what we need to do. Cook in bulk. Pick a day when you have the fewest number of commitments and prepare food for most (or all) of the week. Make…

Week 26 Workouts 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. CARs Shoulder x 3 repetitions per side; 15-20 seconds per repetition CARs Quadruped Hip x3 repetitions per side; 15-20 seconds per repetition Standing Hamstring Stretch with Isometric Hold x30 sec stretch, 30 sec press down, 30 sec pull up, 30 sec stretch; repeat on other side Total Body 2 Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Rest only as needed. Videos and instructions for each exercise can be found below. Crossover Lunge x8 repetitions per side (1 repetition = 1 lunge with each leg) Lateral Hand Walk x8 repetitions per side (1 repetition = 1 step with each hand) Forward Lunge with Rotation x8 repetitions per side (1 repetition = 1 lunge with each leg) Plank to Push-up x8 repetitions per side (1 repetition = 1 step with each hand) Exercise Demonstrations and Coaching Tips: CARs Shoulder https://www.youtube.com/watch?v=Y_sPozh-MH0 Coaching points: You will hit a sticking point about the time your arm is directly overhead. At that time, rotate your palm out towards…

Week 26 Workout 1 & 2

Move Better 1 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Kneeling Elbow Extensions x10 repetitions per side Alternating Knee Hugs x5 repetitions per side; hold 5 seconds per repetition Side Lying Open Door x5 repetitions per side Total Body 1 Complete each of these four exercises in the order prescribed four times. Rest as needed. Videos and instructions for each exercise can be found below. Bird Dog x8 repetitions per side (complete all reps on 1 side at a time) Plank x as long as possible Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction) Lying Hamstring Walkouts x5 repetitions Exercise Demonstrations and Coaching Tips: Kneeling Elbow Extensions https://www.youtube.com/watch?v=NdBSHJnBr_w Coaching points: Begin in a kneeling position with your elbows on the floor directly under your shoulders. Put your left hand behind your head and bring your left elbow to your right forearm. From there, slowly rotate from the shoulders moving your elbow towards the ceiling. Your flexibility through the shoulders and upper back will partially determine how high up you can rotate. To improve this exercise, sit your butt back onto your…

Week 23 Workouts 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. TRX Chest Stretch x90 seconds Upper Back Stretch with Isometric Hold x60 sec stretch, 30 sec press down, 30 sec stretch; repeat on other side CARs Standing Hip x3 repetitions per side; 15-20 seconds per repetition Total Body 2 Complete each of these four exercises in the order prescribed five times as quickly as possible. Rest only as needed. Videos and instructions for each exercise can be found below. Reverse Lunge with Rotation x5 repetitions per side (alternate legs) Knee Cross Body x10 repetitions per side (alternate legs) Forward Lunge x5 repetitions per side (alternate legs) Jumping Jacks x15 repetitions Exercise Demonstrations and Coaching Tips: TRX Chest Stretch https://www.youtube.com/watch?v=TuvIFaFJPjI Coaching points: If performing at home, you can do this in a doorway or hallway (both arms or one arm at a time). Step forward with one foot and the arms out to the side. To increase the stretch, slowly  continue to move your feet forward and gently lean into it. As you can see at the :13 and :17 second marks in the video, by…

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