“Each of us are our own greatest inhibitor. And, at the end of the day, if you just get out of your own way and let things come to you, it’s amazing what will come to you.”  Laird Hamilton, champion surfer

“We are all accountable for ourselves.  Think of yourself as a precious commodity, and then protect your investment each day.” Monica Brant, fitness model, IFBB Pro Figure Champion, 1998 Ms. Olympia

“You can keep making excuses until you’re blue in the face so stop talking and start doing!”  Cindy Lai Fitness

It’s so much easier to complain than to take control of our actions.   Talk is cheap.  Instead of sitting on your behind and grumbling about what you did or didn’t do, be proactive!  Yes, it’s called work and discipline especially when you are in charge of your own health and fitness.  You have only one body and one life.  Do you really want to waste your years away working yourself to death or by letting your health deterioriate to the point of no return?  Granted, none of us are perfect but there is always room for improvement.  You’re too young to let yourself fall apart….

With the growing epidemic of obesity in the U.S., increase in diabetes, chronic diseases and the continuous rise of medical costs, our nation is not doing too great in the health department.  You don’t need to become a statistic.  We have enough knowledge in this day and age to change our bad habits and the ability to prolong our lives with healthy nutrition and exercise.

It’s easy to let your professional or personal life get the best of you, but you are accountable for your own actions.  Being healthy is a lifestyle, and stop treating it as if you were going on another diet.  You need to make a commitment to yourself and to stick with it.  You don’t need to be a gym rat or look like a model.  Be a better version of “you.”  Take it one day at at a time and schedule a date with yourself.  Your “alone time” is so important to help you relieve stress and release those much needed endorphins in order to help you stay balanced mentally and physically.  Pick activities you like.  Do something recreational.  Train for an upcoming race.  Plan an active vacation.  If you work crazy hours and sit behind a computer desk all day long, get off your behind every hour to release your spine. Take the stairs when possible and walk to/from work or during lunch time.  The more you sit, the more your posture and metabolism suffers.  Make the time to take care of you.  You owe it to yourself.

Stop the excuses and cut the crap.  You’re all adults here so start acting like one.   Set a good example to your family and friends.  Not only do you have the power to change within yourself, you can also have a positive affect on someone else’ life as well.  This is why I will always love what I do.   The ability to bring positivity into people’s lives and to be able to help them change for the better from inside out continues to be a life changing experience for me.  Growing, living, learning and evolving into a better human being is something we can always strive for.

Have a great week,

Cindy Lai Fitness

In the meantime, below is a list of suggestions for the next time you go food shopping.  Choose alternate options based on your allergies or your dietary needs:

Protein:

Lowfat Plain greek yogurt (stay away from the ones with added sugar, buy raw honey and add your own serving with fresh fruit)

Lowfat Cottage cheese

Eggs, tofu, tempeh, seitan, lentils, chickpeas

Almond milk, skim milk

Lean ground turkey, chicken, lean beef or pork, salmon, tilapia

Unsalted mixed nuts or almonds

Unprocessed almond butter or peanut butter

Complex Carbohydrates:

Quinoa (contains protein too)

Beans

Sweet Potato

Steel cut oatmeal

Brown rice, wild rice, barley, whole wheat pasta, whole wheat couscous

whole wheat or whole grain bread, wrap, flaxmeal wrap

Good fats – Monounsaturated and Polyunsaturated (in moderation):

Extra virgin coconut oil

Extra virgin olive oil

Unsalted nuts (almonds, cashews, walnuts,macadamias, pecans)

Flax seeds, chia seeds, pumpkin seeds

Avocados

Olives

**Good fats such as omega 3′s come from fish.  As long as you’re eating a balanced diet, a good portion of your protein will already consist of this.**

Fruits and Vegetables:

Fruits should be consumed in moderation as these are simple sugars which is still sugar.  Be colorful and choose fruits you will stick to.  I love all types of berries, melons and pineapples.

Dark leafy veggies such as kale,spinach, bok choy are very nutritious and high in fiber.  Other options such as broccoli, brussel sprouts, collard greens, arugala, green beans, and okra are great options too.  The more colorful your plate can be, the more nutrients you will receive.  Green, yellow, red peppers, mushrooms,carrots, onions, corn, cauliflower, and squash, amongst many other veggies have a wide range of health benefits.  As long as you’re not marinating your veggies in oil or thick creamy sauce, you should be fine.  Steamed veggies is the healthiest option but not the tastiest.

Balance is the key to healthy nutrition.   Eating several smaller meals throughout the day will help increase your metabolism and keep your energy levels sustained throughout the day.  There is no one way of eating that works for everyone as we are all different body types, genetics and therefore have different needs.  Experiment and find what works best for you.  You work too hard to sabotage your efforts with a poor diet.  You don’t need to be perfect, you just need to be wiser in your choices.

Bon apetit!

Cindy Lai Fitness

I didn’t pick any particular brand in the store.  I just chose an extra virgin, USDA 100% certified organic coconut oil.

Please see an in depth video below from Dr. Mercola below:

http://products.mercola.com/coconut-oil/

If you like to eat, like me, it’s always important to make healthy choices when you can.  I love food too much to give up everything I love, but I will always try to balance out the unhealthier options with the healthy choices.

Hope you enjoy the video and have a wonderful week,

Cindy Lai Fitness

Self Myofascial Massage

Self Myofascial Massage – Health Nuts from www.KORDUROY.tv on Vimeo.

Happy Rolling!

Cindy Lai Fitness

New York is not always the easiest city to relax and you can easily get sucked into the hustle and bustle of your environment.  The trick is to learn how to step back, if even for a second, and avoid getting drowned in all those distractions.  Like many of my fellow workaholics, I’ll be the first to admit that I’ve been swallowed by the city time and time again.  I am constantly striving for a good balance of work and personal life in order to stay sane and healthy .  The city demands a lot of you but it will also reward you with just as much.  It’ll keep you on your toes but it can also suck the life out of you if you let it.  My advice –  take a mini vacation! Even a day trip to go hiking, visiting family/friends, or doing some type of fun activity can help put things into perspective.  The great thing about New York is that the options are endless, and there are tons of adventures waiting to be explored.

As much as I love the city, I still always need a break from it.  Traveling is my first love and  I take every opportunity I can to explore new places and to experience new cultures.  For those who are not so fortunate with their work schedules, a day trip or a short trip will do the job as well.  Sometimes, it’s easy to forget there’s life outside of New York.  Don’t get trapped.  Schedule a getaway to wherever your heart desires when you’re able to.  Do something relaxing, fun, try a new activity, go to a music festival, and for pete’s sake…go and live!

In the meantime, make the most of your weekends.  Go for a nice stroll or jog along the park or the river.  Plan a indulgent brunch and reward yourself. (I certainly enjoyed my chocolate chip pancakes last weekend).  Get outdoors as much as you can and get ready for the summer.   Taking care of your mental wellness is just as important as the physical part.  Find your balance and do what you need to relieve your stress.  Don’t get stuck! Taking care of yourself  in mind and body should always be priority.

Have a wonderful week!

Cindy Lai Fitness

It’s like working out, but it’s more than that.  Improving your health and fitness is just one area that we should focus on as we require good health and mental wellness to stay healthy.  We must also develop good professional and personal relationships in order to feel fulfilled in life.  I have seen so many people who are miserable with their career or personal relationships but yet, they do nothing to change their situation.  I was in that situation myself many ages ago, but once I decided I had enough, my life did a complete 360.  Not only did I change my career and end the negative relationship I was in, I moved forward with a vengeance and never looked back!  That journey was not without its grueling hardships and obstacles but it helped to develop the character I am today.  I was lucky to have found a career which I love but even more fortunate that I have the opportunity to help people change for the better and become happier in life.

Everyone one of you has the power to make your life what you want it to be! Of course there’s no manual of how you will get there.  What fun would that be?  Stop complaining.  Settling is the worst thing you can do for yourself.  Get off your tush and do something about it!  Take a risk, do something extraordinary, get out of your own skin.  The longer you stay “safe,” the more comfortable you will become.  You should never be fully comfortable with your circumstances.  Again, stability is necessary but don’t let your never changing routine be the death of your happiness.  Complaining will only create more stress and give you headaches!  Start making a list today and start with one thing you can do to improve your lifestyle.  I believe in always striving for better even until the day I leave this world.  Go out and live your life with no regrets, always move forward and never stop changing. C’mon, you can do it!

“Be the change that you wish to see in the world.”   -Mahatma Ghandi

“Live as if you were to die tomorrow. Learn as if you were to live forever.”  -Mahatma Ghandi

“Action expresses priorities.”   -Mahatma Ghandi

“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw.

“A journey of a thousand miles begins with a single step.” – Lao Tzu.

“All life is an experiment. The more experiments you make, the better.” – Ralph Waldo Emerson.

“You are not in this world to live up to other people’s expectations, nor should you feel the world must live up to yours.”  – F Perl.

“Life is either a daring adventure or nothing.” – Helen Keller.

“Just remember to breathe.” – Cindy Lai Fitness

Where do you need self improvement? by Dr. John H. Sklare  

Up for a fun and challenging obstacle course where you get to race alongside with the military?

Join Cindy Lai Fitness to test your strength, agility and endurance with Civilian Military Combine Obstacle Race which involves:

4 judged lifting events

5 mile mountain race

Massive military obstacles

Everyone is welcome and you can all do this!  No matter what your level is, Cindy Lai Fitness will help you prepare and train for one of the most challenging races of your life with CLF Boot camp and Kettlebell training.

Nothing is impossible and everything is achievable!   Push yourself , challenge yourself and surprise yourself with an unforgettable event and experience.  Get out of your comfort zone and have a great time while you’re at it.

REGISTER NOW with a 10% discount code: CMC10 for the mid-Atlantic events in April and May.

I will be competing on May 19th so join me for an amazing experience!  There will be more competitions coming up.

If you are interested, please email me at cindy@cindylaifitness.com to compete as a team under Cindy Lai Fitness.

For more info, check out the videos and links below:

Civilian Military Combine with Cindy Lai Fitness

http://www.civilianmilitarycombine.com/

Let’s have a blast together!  We will tough it out together and live to tell about it!

Cindy Lai Fitness

In the meantime, there are tons of new features which will help make things much smoother for all members on the new CLF website.  Please see below:

1. New look – there’s a refreshing new look for the CLF website

2. New toolbar – check out the latest photos, facebook and Twitter updates right on the bottom of the  CLF site, bookmarks feature, notification bubble.

3. New members area:

- You are automatically registered as a new member upon your first class RSVP

- Update your profile any time by visiting the members area

- See history of all the classes you have booked

- Cancel class directly through the rsvp system

4. New RSVP system

- First time you RSVP, you are sent an email with a username and temporary password

- Next time you RSVP, simply enter your username and password and click RSVP

- Update your username, password and profile any time by visiting the Members Area

5. New Rewards Program (access it in the toolbar)

- Get rewards points for tweeting, liking and sharing info about CLF

- Get rewards points for client referrals, too

- Redeem points for gift certificates and discounts off CLF classes , go to the rewards under toolbar to pull up the catalog

6. Five Fat Burning Exercises Guide

- quick guide for insight on fat burning exercises to help you with your fitness goals

7.  FAQ

- there is a new FAQ which should answer most of the questions associated with CLF Boot camp.  If there are specific questions, please email me directly at cindy@cindylaifitness.com

8.  LinkedIn

-Connect with me through linkedin under testimonials

Please feel free to surf around the site and provide feedback.  Those of you who have already rsvp’d for classes in the old system will need to re-rsvp in the new system.  You will receive your new username and password in the meantime.  Thanks for your cooperation. I’m looking forward to sharing the launch of my new website with you all.

Happy Spring! Let’s celebrate this season CLF style with positive energy and a big breath of fresh air!

Cindy Lai Fitness

As a fitness motivator and a coach, I am constantly pushing my clients and my students to new fitness levels they may be afraid to reach themselves.  As Thomas Edison stated “We shall have no better conditions in the future if we are satisfied with all those which we have at present.” 

Although it is very important to establish a strong foundation when building your fitness level, it is just as important to break out of that comfort zone.  If you wish to take your fitness performance to the next level, you need to incorporate those elements of your program which you often neglect or don’t like to do.  This can be anything from various types of cross training such as strength training, cardiovascular endurance, balance, flexibility and mobility work.  Also, change up your routine!  If you’ve been doing the same program week after week or year after year without pushing or really challenge yourself, you’re wasting your time.  The same boring fitness routine will serve you no purpose as you have already plateaued and you will see any major improvements over time.

It’s nice to have a sense of accomplishment with all the things that we do in life.  If you had stayed the same person over the years and never stepped outside of your box, it would be very hard to grow personally, professionally and also on a fitness level.  It often feels better to be safe than to confront the unknown.

People who adapt this philosophy will always stay at the same level and may never be satisfied with their fitness goals.  Change can be scary but it’s also great for you.  So long as you are not doing anything to place yourself in immediate danger, take a chance and change up your entire routine!  Experiment to see what works best for you.  Work on your weaknesses so that they become your strengths.  Sign up for a race, a bike tour, an obstacle course or some other recreational activity which you have never done before.  Spice up your workouts by fitting in some high intensity interval training such as the Tabata method to shock your system: http://www.cindylaifitness.com/2011/07/15/tabata-tomato-huh/

Anything is possible and nothing is impossible.  The confidence we build in exercising also leads to a better mindset in other areas of our lives.  Any task we can accomplish on a physical level can always be transferred to a mental level.  What we need to keep in mind is that we should be open to obstacles, challenges and change.  How we push ourselves to overcome every obstacle will help us become better individuals.  The idea is to never stop growing so you can always continue to learn.  In order for that to happen, you cannot allow yourself to stay comfortable for too long.

Cindy Lai Fitness

1. TAKE ACTION AND MAKE A PLAN:

You need a commitment to yourself and a solid plan to stay active at least three times a week.  Choose an activity you like which is also close and convenient.  If you can’t make it to class or the gym, go outdoors.  Incorporate a good balance of strength training along with cardio, mobility and flexibility work.

2. THROW OUT THE EXCUSES:

Enough is enough! If I had a dollar for every time I heard an excuse, I’d be filthy rich!  There is never enough time for everything in life! If taking care of your health and mental well being is important to you, you will make the time one way or another.  You only have one life. Don’t you owe it yourself to live happier and healthier in the long run?

3. CHANGE UP YOUR ROUTINE:

What’s worked for you in the past will not work for you now.  Back then you were leaner because your metabolism was faster and you could get away with just about anything.  Our bodies are not what they used to be.  As we get older, it gets harder but this does not mean we need to spend hours in the gym like we did in the past.  The key is to build and maintain lean muscle mass to keep your metabolism in high gear.  Of course eating wisely is also crucial in toning up and/or losing weight.

4. CLEAN UP YOUR EATING:

It’ll be harder to hide under those layers as the weather gets warmer out. If you want to feel good, then what you put into your body will dictate your mood and your energy levels.   If you eat like crap, guess what?  You’re going to feel the same.  Being sluggish and lethargic most of the time will negatively impact your mood.  Start eliminating processed foods, sugars, starches, and sodium and start incorporating whole foods, whole grains, more vegetables, fruits, lean protein and good fats.  Hydrate consistently with at least 8-10 glasses of water a day.

5. STICK WITH THE PROGRAM:

Experiment to see what works best for you but stay consistent and stick with it.  Those who are most successful with their fitness goals make the effort to stay disciplined and determined.  You don’t need to be a gym rat, but you do need to get off your tush and move as much as possible!

If you haven’t participated in any activity for a while, the best thing is to ease into it to avoid injury.  Don’t set yourself up for failure by overshooting what you cannot achieve.  Be patient, start slow and steady.   For the rest of you who have been staying consistent, it’s time to bring it up to a new level.  Push yourself out of your comfort zone.  Get involved in more recreational activities and take in what the outdoors has to offer.   Everything from biking, running, hiking, watersports, races, tennis, sports or whatever your heart desires will help you progress further in staying fit and healthy.  Get out of the office during lunch.  Take the stairs as much as possible.  Walk as often as you can.  Everything counts!

Here is a quick CLF Spring workout to help jumpstart your fitness or break out of any fitness plateau:

Jumping Jacks – 30 reps

Squats – 15 reps

Pushups – 10 pushups

Jumpin Jacks – 30 reps

Squats – 30 reps

Pushups – 15 pushups

Jumping Jacks – 30 reps

Squats – 15 reps

Pushups – 10 pushups

Jumping Jacks – 30 reps

Squats – 30 reps

Pushups – 15 pushups

If you are a beginner, you can scale down the volume or substitute plank holds for pushups.  Do what you can handle and work your way up to the volume. For more advanced, you can scale up the volume.

Make sure squats are below parallel and for pushups,  touch your chest to the floor.  It’s very easy to cheat on both movements so work on proper form for maximum efficiency.

We are 7 days away from the official start of Spring.  It’s time to take in that big breath of fresh air and leave the residue of winter behind.  Don’t dwell over what you  have not accomplished.  It’s time to move on and to move forward.  Open up your mind and focus on all the positive that you can accomplish. It’s time to tidy things up.  There is always room for improvement.

Cindy Lai Fitness