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Unique Times

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Your body like your mind is your temple.  Moving allows it to come to life freeing restrictions, creating new neural paths in the center of your brain, heart and belly. Feel the wind beneath your wings and Sweat drip down your face, as you get stronger everyday! – Cindy


I know a lot of you have umpteen reasons why you can’t get yourself to workout either because of time limitations, it doesn’t seem necessary, or inertia sets in making it difficult to put it into action.  Some of you suffer from injuries or pain, depression etc. so I get how difficult it can be, really I do, but can I tell you a secret?

You Can’t Afford NOT to Work Out! 

It’s vital to your health. There are so many forms of working out so you can be as creative as you can imagine and make it your own. 

Still need a reason?  

I will send my bodyguard over to “snap” you into shape if I have to. LOL

Hunter (in the back) and his Sister DeNali our viscious Guard Dogs….. LOL


One of the biggest mistakes people make is waiting until they have time for a full hour workout and then doing nothing because they don’t think minutes count.  

Well, guess what?  They do!!! Minutes count and making them part of your daily routine and sneaking them in adds up and makes a difference.  

If you have an hour by all means, do it…. Walk, bike, do yoga, lift weights, dance etc.  But if you don’t;  put the music on for 10 min and dance or go for a quick walk, when you get off the couch, do some squats or stretch, do a few core exercises, etc. Do that 3 times through the day and you have 30 min. under your belt. 6 x’s 60 min.  

WOW… Right?!!!! Never again tell me you don’t have time.

Why Workout?  

  1. It’s vital for your General health;  moving toxins and getting the blood flowing, it lowers blood pressure, moves lymph, reduces insulin levels thus helping with diabetes. 
  2. It gets your cardiovascular system going which is good for your heart, lowers your pulse rate so your heart doesn’t have to work as hard. You lose weight and burn more calories keeping your BMI and waist circumference to an optimal level.
  3. It Elevates your mood:  Serotonin is released which is the hormone that aids in brain function and feeling good  which wards off depression and anxiety and hey, we all need that especially right now.
  4. It is good for memory and Alzheimer’s:  A head Dr. From Stanford Hospital did a talk and he referenced the 4 most important things to help stave off Alzheimer’s.

The 4 most Important things to help Alzheimer’s are:

1. Exercise

2.  Exercise

3.  Exercise

4.   A healthy Diet and optimal weight 

       Yes, more beneficial than crossword puzzles and music which are of course good too.

5. It strengthens your bones and is good for Bone Density

6. Your skin looks healthier. 

Don’t Have a Gym? 

Well, most of us don’t but you do have a body which is heavier than any weight you can lift so 

KISS………!

Keep it Simple Stupid.

What you need for your You’re home Gym:

Shoes:  that’s all you need for walking

A mat: for exercises and stretching

Free weights: if you want them

Bands:

Besides which it’s Covid free and I don’t know about you but I’m not heading anywhere near a gym except my own right now.

My Training room that serves as a Yoga studio, Gym and meditation room
You can just use your own body weight or some balls, bands and free weights.


People think because I’m in the business, it’s easy to do but the truth is,  it isn’t and I don’t always love it but I have reaped the benefits of all of the above so I prioritize it in my life and just do it like Nike tells us.  I hate advertising but I do love that saying they coined so well.  I also know variety is important to the body and brain so I mix things up.  If you want your body to change you have to mix it up. 

This is NOT necessary but hey I see clients but they usually become Coat Racks

How much Exercise do we actually need a day?

Here are the Guidelines most all fitness professionals agree with along with the CDC agree on

  • Moderate-Intensity Aerobic activity. Get at least 150 minutes of moderate aerobic activity every week.
  • Vigorous-Intensity Aerobic activity. Get at least 75 minutes of vigorous aerobic activity every week.
  • An equivalent mix of moderate and vigorous intensity aerobic training.
  • Strength training. Do strength training exercises for all major muscle groups on 2 or more days a week that work on all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

I like to break this down into weekly segments of 30 min a day but you can do whatever suits your schedule best.

To be considered vigorous, an activity should meet or exceed a level of 6 to 7, which is considered hard on the RPE scale. This includes jogging, biking, or swimming.  The RPE is the rate of perceived exertion that you personally determine similar to the pain scale.  Each of us have our own personal level we must listen to.

The Break Down:

Break this down to 5 times a week of 30 min walks. Or whatever distribution of time that suits your schedule best.

Strength Training for 2-3 days or 5 days with splits.  If you are limited on time this is a great way to divide your training.  

If you are short on time and it works better for you to split your routine into several short workouts throughout the day, do it! Any exercise is better than none! Don’t worry that you won’t burn as many calories or get good results. 

Stretching is vital to do in some form or another.  Yoga is my go to.

Circuit train which gets your cardio in as well as your strength and cuts your workout time down considerably:  30 min is equal to a

Examples of this are:

CrossFit – Designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more. Combines many forms of exercise, high intensity.

Circuit stations training – Circuits are made up of exercise for a determined period of time, followed directly by rest or active recovery.

Tabata – a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

H.I.I.T. – As you can tell from the name, high-intensity interval training (HIIT) is challenging. It takes your cardio workout to another level, as you push your pace out of your comfort zone. You can use HIIT with any type of cardio workout, whether it’s running, using a stair climbing machine, rowing, or jumping rope.

My Personal Workout Schedule:

I walk an hour about 4 days a week and 1 time a week an hour and a half

Yoga for 30 min 3-4 days a week and an hour 1 time a week Circuit train 2 times a week.

Strength Training:  2 times a week

Daily Meditation: 15- 20 minutes

Tai Chi and Qigong 3-4 days a week 20 min. 

My Favorite Workout

My favorite workout is integrating a warm up of about 5 minutes, mixing in Yoga and Strength with light weights and ending with a meditation.  This way I integrate everything that is needed in a work out in the most efficient use of my time.

Here is a 40 minute sample workout that you can and should try out yourself.

Remember to stretch and drink plenty of water.

JUST DO IT and please let me know how it goes.  

Stay Fit, Have Fun, Be the Light and Be Strong!

You’ve Got This! 

Love,

Cindy

Thanks for Reading and please remember to like (if you do of course), comment and or share. I truly appreciate your precious time and support.

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Sheila Murrey
1 year ago

Brilliant! I just did my second walk today, in beach sand! ❤️🦋🌀

Ingrid
1 year ago

Cindy, thank you so much for including the video: I am going to check this out next time I have 40 minutes to devote to a workout! I try to fit in 20 minutes (on average) yoga per day and it’s amazing what a difference that makes over a long time period! Weather permitting, I also walk to school with the kids then run on the way back. It makes for a great start to the day. Exercise is just as important for the mind as it is for the body, I agree!

Ingrid
Reply to  Cindy Georgakas
1 year ago

A few people had this issue yesterday – I think it’s a WP issue, don’t worry. If it happens again please let me know as I will have to contact WP: I am paying for this site and its not acceptable!

Ingrid
Reply to  Cindy Georgakas
1 year ago

If you don’t mind that would be great – I’ve tried de-activating/re-activating plugins to see if this helps as I’ve a feeling they’re to blame…

Ingrid
Reply to  Cindy Georgakas
1 year ago

Thanks Cindy, comments appear to be working now 😅🙏🙏

Ingrid
Reply to  Cindy Georgakas
1 year ago

It was weird – obviously some kind of issue with WP!

akshita bansal
1 year ago

That’s just poignant cindy..!😍😍
Workout is important, and you brought out the importance so well..!🙌🏻

akshita bansal
Reply to  Cindy Georgakas
1 year ago

Your most welcome cindy, it was such a great pleasure reading 🥰🥰
And yes, I do workout daily, the only thing that helps me stay fit🤪🤪🤪 ( honestly, it’s so hard at the very beginning, getting up and starting your hands over it, but as the pace comes, it smoothens…! ) it really sucks sometimes even😪🤭🤭

akshita bansal
Reply to  Cindy Georgakas
1 year ago

Yess cindy..! 🤪🤪🤪
Surely it becomes a part..I hope this treats me better sometimes..!😅😅🤭
Anyways, have to do, so why not just do it..! You are right cindy..!🤪🤪

You too have a lovely day 🥰🥰🥰💞

akshita bansal
Reply to  Cindy Georgakas
1 year ago

Yeasss cindy😎😎
I’m all up for that, thanks to you 🥰🥰💝

CoachKanika findingabetteryou
1 year ago

Wonderful
Stay safe happy healthy y

CoachKanika findingabetteryou
Reply to  Cindy Georgakas
1 year ago

🙏

Kritika
1 year ago

Motivating post. Push your limits to a greater level. Warrior post. Awesome 👍

Kritika
Reply to  Cindy Georgakas
1 year ago

My pleasure 🙂

besondersite
1 year ago

Wow this was a really motivating and energetic post!
I’m a bit lazy, but this post certainly gave me a push! 😅💗

erroneouschoices
1 year ago

Awesome, you always have such positive posts 🙂

karlien09
1 year ago

Great post💕 Your writing, structure, and motivating skills are cutting-edge🔥❤

Much love and abundance. Take care🌸💕

karlien09
Reply to  Cindy Georgakas
1 year ago

🤗❤
I don’t know why I only checked out your blog now, I should have done it ages ago… Still, I am glad that I did❤

karlien09
Reply to  Cindy Georgakas
1 year ago

Yeah, you’ve followed and supported me for a long while, thank you so much. I appreciate it❤

I only started following you now👀🙈💕

karlien09
Reply to  Cindy Georgakas
1 year ago

vaniheart
1 year ago

Well written 👏👏👏 I always start doing exercise but couldn’t be consistent with it !!! Hope these advice will help

PoojaG
1 year ago

Any sort of physical activity is great for your physical and mental health. Even though I’m going out less often I try to do some yoga and stuff at home to keep active. Great post!

PoojaG
Reply to  Cindy Georgakas
1 year ago

Always a pleasure to read your posts!

PoojaG
Reply to  Cindy Georgakas
1 year ago

😊💖

Samreen Asad
1 year ago

Much needed post Cindy, you very well explained it!! Have started walking everyday for 30 to 45 minutes. Thanks so much for sharing especially the video. ❤️🤗
Take care❤️💖😊

Samreen Asad
Reply to  Cindy Georgakas
1 year ago

Big hugs and love back to you too❤️🤗❤️

Samreen Asad
Reply to  Cindy Georgakas
1 year ago

😀❤️😘

Beck
1 year ago

I never ‘feel’ like working out but I do it anyway. If I waited until I felt like it, I would never do it!
Great post!

Beck
Reply to  Cindy Georgakas
1 year ago

❤️ 🤗

Beck
Reply to  Cindy Georgakas
1 year ago

Thank you Cindy. Are you talking about your comment? Because I did get that and commented back. (?)

Ladysag77
1 year ago

What a wonderfully comprehensive post on the importance of exercise Cindy! You and I have been ingrained in moving our bodies our entire life so we understand the vitality it gives the body. I go through my ups downs like everybody else. Keeping small promises to myself helps me a lot. I’m with ya on the video you shared principle. Making the best use of time and putting in a little bit of everything. Kind of like the way I cook too. Life is more pleasurable when it’s experienced in the body, in a groundrd way. Great post💗

Ladysag77
Reply to  Cindy Georgakas
1 year ago

Now you’re speaking my language sister, I incorporate musical instruments into my shamanic sessions….mostly percussion ones. I have this African rattle that I love at the moment. As always, it’s such a pleasure to share in on the love of mutually beneficial activities 🥰🥰🥰

akshita1776
1 year ago

Very motivating!

Era
Era
1 year ago

Very inspiring post 💙

Era
Era
Reply to  Cindy Georgakas
1 year ago

💙🤗

Prior...
1 year ago

Great post and stated the video and will be back to check it out more tomorrow – 😉

Lisa at Micro of the Macro
1 year ago

You are so good! I have to enjoy my workouts or I won’t do them. I strive for 5 days a week. But yoga, as much as I enjoy in-person classes, falls through the cracks more often than not when I’m on my own, always to my detriment! I miss the climbing gym. It’s open, but only with a mask, which makes it impossible for me. I continue to remind myself how blessed I am to be able to get out to hike and bike during this time. Your post is inspiring, Cindy, one that I will return to for motivation! 🌞

Lisa at Micro of the Macro
Reply to  Cindy Georgakas
1 year ago

Of course! And doing yoga together sounds fun! 🌞

Lisa at Micro of the Macro
Reply to  Cindy Georgakas
1 year ago

👍 What kind of yoga do you practice? 🌞

Lisa at Micro of the Macro
Reply to  Cindy Georgakas
1 year ago

Mostly Anyusara & it’s hybrids, but any kind of flow work is excellent! 🌞

Kumar Harsh
1 year ago

Wow Cindy this was a motivating post. Loved how well you have included workout in your daily routine. I think I’ll have to take notes from this wonderful post. I will workout soon. Maybe today or tomorrow. 😇😇 and your vicious dogs would definitely help me in that. 😍😍.

Kumar Harsh
Reply to  Cindy Georgakas
1 year ago

I will Cindy very soon. 😬😬😇😍

radhikasreflection
1 year ago

Wonderful post Cindy. Absolutely agree with your thoughts on keeping fit. Loved the title and your video. Was that your cat supervising in the video? So cute ☺️

thesouldirects
1 year ago

Great post! Thanks for sharing 🙂👍

Eliza
1 year ago

Just doing it is the best. Having accountability helps to. At the moment there is very little exercise I can do, but right now I’ll just do a stretch (full body squat) that I can do, so that when I can run at least those muscles will be stronger.
Sending sunshine and sparkles

Eliza
Reply to  Cindy Georgakas
1 year ago

✨💕✨🕯✨

Dulcy Singh
1 year ago

I am really impressed with your daily routine especially how you have included yoga, exercise and walking along with your daily work. Now I understood your secrets for your beautiful, fit and smart personality. 👍🏻👍🏻😃

Dulcy Singh
Reply to  Cindy Georgakas
1 year ago

No ma’am I’m very lazy😁 I just manage to wake up on time for my online classes 🙃 😅

Dulcy Singh
Reply to  Cindy Georgakas
1 year ago

😀😀😀😀thanks 💕

Swarnali
Swarnali
1 year ago

Thanks for uploading this video, it will be very helpful for me. And thanks for these ideas also for exercise.

https://swarnaz.com/

Swarnali
Swarnali
Reply to  Cindy Georgakas
1 year ago

I will definitely inform you about my improvement :). It would be great if you can visit my blog too

https://swarnaz.com/

scubaviste
1 year ago

Great article and motivation. I’m a runner and love it, doing this exercises and relaxing. Thnx.

TasView
1 year ago

Great post! I’ve just got back into mountain biking after a long break because walking the dog is easier. I forgot how much fun it is and I push myself way harder and longer than any other form of exercise. As they say, “use it, or lose it”.

TasView
Reply to  Cindy Georgakas
1 year ago

My dog has got too old (15) for long walks and chasing me on the bike, so I don’t feel so guilty leaving her behind now. I have a steep drive so for a quick workout before dinner tonight, I jumped on the bike and rode down and up 5 times, did the job, my legs are pumped! A good way to get primed for the next long ride. Shows you don’t need to go far or long, just short and hard 😀

gulfcoastpoet@gmail.com
1 year ago

Cindy, this is a great post! Comprehensive, helpful, and inspiring! <3 I hope you are safe and well! Cheryl

gulfcoastpoet@gmail.com
Reply to  Cindy Georgakas
1 year ago

I am trying to take care of my eyes. I’ve never been good at moderation! I’ll try to check out the video. Get some rest! <3 Cheryl

gulfcoastpoet@gmail.com
Reply to  Cindy Georgakas
1 year ago

Cindy, I just watched your video. It looks like a total workout.The pacing seems good and the tone of the presentation is upbeat. I felt that the instructions and movements were easy to understand and follow, although I am no judge of exercise.

I am a dropout of ballroom dancing, exercise videos, the gym, water aerobics, physical therapy…The only things I enjoy are walking and swimming (if COVID 19 ever goes away.) Yoga is supposed to be good for fibromyalgia. I know I should try it. The cardio portion would probably be good for my heart. I had a heart attack in 2007 and have two stents in my heart. I had carotid artery surgery about 2008. I have used the ketogenic diet and intermittent fasting for a couple of years, lost about 30 pounds and have kept it off. After seven years on Metformin, I got off diabetes medication.

I think you should get a good response to your video. It is a very generous gift to bloggers trying to stay healthy during the pandemic. Wish I could have been more helpful. Cheryl

Thegirlwithapuzzledmind
1 year ago

This is such a great and motivating post Cindy. Work out is important to be incorporated in our daily life for our health and fitness.

Thegirlwithapuzzledmind
Reply to  Cindy Georgakas
1 year ago

I am doing good Cindy. Thanks. ❤️

Don't Lose Hope
1 year ago

I’m with you on this! Exercise is SO important to our mental, emotional and physical health!!!

Eromonsele Emmanuel
1 year ago

I’ll be honest with you Cindy, I’ve really slacked off on exercising this year. Before, I usee to do long walks and I had an app for workouts but I dunno, I just suddenly stopped… lol.

I’ll definitely get back to it as soon as possible and like you said, just do it! Haha, I don’t want no body guard snapping me in shape!

Eromonsele Emmanuel
Reply to  Cindy Georgakas
1 year ago

Awesome!

Eromonsele Emmanuel
Reply to  Cindy Georgakas
1 year ago

🙂

Sarah Davis
1 year ago

Thanks for the video, I will give it a try in the morning. I like your ideas and want to shake up my routine. When the pandemic started, I had to transition to doing everything at home. I have had a good groove, but a little spice is good some days.

marlene ford gf Sesse
marlene ford gf Sesse
1 year ago

I have worked up to twenty minutes per day on my. New treadmill.
Dynamite for me 😂but will keep on keeping on

Prakaash inspiration
1 year ago

Informative post.

Gibberish
1 year ago

Thanks for the nudge. Time to hit the treadmill with a vengeance 😛😛

BluntPathway
1 year ago

This post is so motivating. I need to go on a walk soon.

rothpoetry
1 year ago

This one hits home with me. I like working hard but not working out. I don’t mind mowing the yard, but found going to the gym boring and tedious! Since mowing only come once ever week to ten days, weight gain has caught up with me. Blogging doesn’t seem to count for exercise!!

rothpoetry
Reply to  Cindy Georgakas
1 year ago

I will take you advice under consideration! LOL

jonicaggiano
1 year ago

Great post and excellent truths about exercise and staying in shape. I took a look at your video and I love the way you did a variety of exercise, sort of a full body workout. You have a great gym set up as well. I did insanity for years and can’t do that anymore but ride an inside bike at least an hour three to four times a week and walk. I also do stretching which includes some yoga poses. Great workout! I love the way your sweet cat was helping you with the class especially at the end. Your dogs are beautiful by the way. If people could just love the way animals do, unconditionally, imagine what our world would be like. Thank you Cindy, sending love. xoxoxo Joni

jonicaggiano
Reply to  Cindy Georgakas
11 months ago

By the way you have a contagious smile. You look great. We just can’t stop moving can we. How funny my daughter is the one who turned me on to insanity.

Have an awesome weekend my friend. Sending love to you and all those you cherish.
😘🤗💕Joni

jonicaggiano
Reply to  Cindy Georgakas
11 months ago

You too my dear friend. I have a feeling we may have more than a few things in common. Love to you. Have a contagiously smiling and happy weekend. xoxoxo

jonicaggiano
Reply to  Cindy Georgakas
11 months ago

Thank you dear friend, I love the fairies. Good things are coming. Love Joni

jonicaggiano
Reply to  Cindy Georgakas
11 months ago

Yea good for you. That is the great thing about fairies, they love their work. I look forward to reading your post tomorrow. Today I helped my daughter with work projects. Kiss a fairy for me. They live on a sweet kiss for months. Lovely little creatures. Love ya my friend. 🧚‍♀️🧚‍♀️🧚‍♀️🧚‍♀️Joni

Karen Lynne Klink
11 months ago

Just returned from my morning fast walk. Between that and yoga, being 76 isn’t so bad.

My Rollercoaster Journey
11 months ago

Wow 🤯 thank you for this. Very thorough. Thank you for the encouragement. My current goal is to exercise daily. I don’t, but when i do, it’s for 7 minutes.

LoseWeightWithAng
11 months ago

Great suggestions! I honestly never do a full hour workout, but I work harder when I do shorter workouts.

Black skinned girl
11 months ago

I really appreciate every time and energy you put into writing this.
Trust me, I was stuck till the end.💜💜

Feedsman.com
Feedsman.com
11 months ago

That’s exactly what I needed, thanks for sharing.

micahlegare1
10 months ago

Completely agree. We shouldn’t wait until poor health is knocking at our door to get a grip on our health. By then the damage has been done. Physical fitness is a gift to take advantage of today. Thanks for spreading the message!

trackback
10 months ago

[…] Cindy Georgakas from Uniquely Fit Blog […]

Riya Gautam
Riya Gautam
9 months ago

Stupendous🤟

gdany0754
9 months ago

Walk / Run/ Swim/ etc , it so important to stay in move and be healthy. Excellent Post

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