Cindy C

Most of my success stories come from first hand knowledge of the work put in.  This is not to say that I do the work; I consider myself a glorified cheerleader for my clients’ successes.  What makes Cindy’s story unique to me is that she was already a walking success story when I met her.  I have simply helped her maintain a fascinating and optimistic outlook that centers around her health and her family, an outlook that she already possessed.
First, a brief background of what has helped mold Cindy’s story.  She was diagnosed with uterine cancer at age 41, had surgery and chemo to help combat the cancer.  While waiting for radiation therapy to start, Cindy had a genetic test, which tested positive for Lynch Syndrome, a gene mutation that increased risk of uterine and colon cancer significantly (60% and 82% lifetime risk.)  The genetic test not only helps out other family members, but allowed doctors to better treat Cindy’s illness.  Cindy routinely praises this course of action as one of the most important things she has done.  Knowing your family history can prevent or at the very least help doctors better treat your illness.  While prepping for radiation, a CT scan found an additional colon tumor, which began a second round of chemo as well as additional surgery.
While it took 1 ½ years of constant treatment, a time in which Cindy was constantly sick, and “found it hard to imagine EVER recovering, let alone feeling healthy again,” her energy did slowly come back, as did her overall health.  After a full year of healthy recovery, Cindy was able to begin a workout program again.  She started slowly at first, walking and light weights.  By the time I stepped in, her workout program was regimented, challenging, and comprehensive. Cindy is one of the most consistent exercisers I know, and she augments her work with a healthy and balance diet that takes into account her potential risk areas.
Prior to her illnesses, Cindy treated exercise as many Americans do; occasionally going all out, followed by bouts of inactivity.  Now, Cindy feels that she is stronger and has more energy than she ever had!  Although she has to deal with some side effects from her treatments that are more painful and intrusive than what most exercisers like to complain about, Cindy never quits on an exercise, and has continued to progress!
 “Good health is a PRICELESS gift. There are obviously illnesses and diseases that are unavoidable in our lifetime, but I will certainly do everything possible to decrease my risks for those that ARE preventable!”  This is a great quote for everyone to live by.  Enjoy your good health, and constantly work to maintain it!

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• Tip of the Month

  June 2010

  Abdominal Workouts: Frequency, Intensity, and Duration

  Over the past 15 years, there has been countless advice on how to “properly” train your abdominals, or core.  There isn’t a fitness magazine out there that doesn’t publish a different abdominal workout each and every issue.  Opinions and research may change over time, but there are a few things you should look at before you alter your workout with each Fitness Magazine you read!
  First of all, it is important to know what your overall fitness and health goal is before designing a strength program for any body part, especially the mid-section.  For overall fitness, it is smartest to treat your abdominal muscles as you would any other muscle group.  The tried and true guidelines for most exercise programs is to work specific muscles to fatigue within a 30-60 second set time limit (intensity and duration,) while giving the worked muscle group at least 24-48 hours of rest (frequency) before working it again.  The amount of sets you do in a given workout (frequency again) can vary from as little as 4 sets to up to 12 for the average workout.  The science behind these theories is sound.  While exercising, pushing your body significantly past the 60 second mark without fatigue generally incorporates aerobic energy, thereby not stressing the muscles most efficiently.  And rest is necessary so that your body can properly rebuild the muscle fibers that you have broken down.  Additionally, you want to be at 100% energy levels for your next workout!

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• Recipe of the Month

  June 2010

  Ham and Cheese Breakfast Casserole

  This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.

  4 large eggs
  4 large egg whites
  1 cup nonfat milk
  2 tablespoon Dijon mustard
  1 teaspoon minced fresh rosemary
  1/4 teaspoon freshly ground pepper
  5 cups chopped spinach, wilted (see Tip)
  4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
  1 cup diced ham steak, (5 ounces)
  1/2 cup chopped jarred roasted red peppers
  3/4 cup shredded Gruyère, or Swiss cheese
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