JUST DO IT!!!!

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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157 thoughts on “JUST DO IT!!!!

  1. 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!

    Liked by 6 people

    1. You are so welcome.. It was supposed to be 20 min, darn and then I got carried away..lol. I’ll try to condensce it for next one. Good for you that you fit it i. It’s such a lovely ritual to walk the kids to school. I love that. It sure is vital and often when I get my best thoughts. Thanks for sharing Ingrid and I will appreciate your honest feedback. Hugs and always love, 🤗❤️ Cindy

      Liked by 2 people

      1. 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!

        Liked by 1 person

      1. 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😪🤭🤭

        Liked by 1 person

      2. I’m glad you liked it. Oh good for you. I do know what you mean for sure. The good part is the more we do it it becomes part of us and we train ourselves to “JUST DO IT”! lol. 🤣 Have a lovely day!!! 🤗❤️

        Liked by 1 person

      3. 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 🥰🥰🥰💞

        Liked by 1 person

    1. Hey thanks for sharing. I remember when I was like that. Try a short part of the video.. it was supposed to be 20 min ..oops and then add a little each day. lmk how you like it and if it helps. Thanks for reading and the comment!! ❤️ Cindy

      Liked by 1 person

    1. Thanks so much Samreen for sharing this with me and letting me know. That’s awesome, good for you!!! You’re welcome.. It starts out slow but moves quite fast and might not be great for everyone. Hopefully, people monitor themselves. Big hugs, Cindy 🤗❤️🤗

      Liked by 1 person

  2. 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💗

    Liked by 3 people

    1. Thanks so much for your wonderful share Maria! Yes, this is so true, when it has been fostered it is engrained and it’s like a daily dose of infusion helping us through the ups and downs like you so nicely said. Sometimes I drum too which is fun. I sort of went over board on the the video making it double the length.. oops,,lol. Oh I love the way you cook and shake and bake. Big hugs and so glad you liked it!!! ❤️🤗

      Like

      1. 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 🥰🥰🥰

        Liked by 1 person

  3. 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! 🌞

    Liked by 3 people

    1. Awwww thanks Lisa and so glad you are out there doing it. I do know what you mean. I find the outdoors to be my favorite form of exercise too. I can’t see with the darm masks which is a pain too. We are blessed to be out for sure. I will put a full yoga workout up soon. maybe we can workout together. Let me know how this workout works for you when you get a chance. So happy you liked it Lisa. Thanks so much for reading and sharing your thoughts. ❤️ Cindy

      Liked by 1 person

  4. 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. 😍😍.

    Liked by 2 people

    1. Thanks so much Kumar, I’m so glad you found it motivating. I’ll be looking forward to seeing how you incorporate it and if you have any questions, feel free to let me know. LOL… Yes, those vicious dog.. 🤣🤣🤣 ❤️Cindy

      Liked by 1 person

  5. 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

    Liked by 3 people

    1. That is so true and for sure accountability helps a lot. Good for you that you are stretching and squat. Do you have a space to try the video? you are so right, then your Legs will be stronger when you get out to run. Catching your sparkles and sunshine!!! Thanks and here’s somew for you.. ❤️❤️❤️🤗

      Like

  6. 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. 👍🏻👍🏻😃

    Liked by 2 people

  7. 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”.

    Liked by 5 people

      1. 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 😀

        Liked by 1 person

      2. The bittersweet of aging dogs but that’s awesome you can just get up and go without feeling bad. Good for you! That’s a perfect example of making minutes count. 👏👏👏 You’re a rock star👍

        Liked by 1 person

      1. 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

        Liked by 1 person

      2. Oh Cheyrl, you are too kind to take that kind of time when you are trying to rest your eyes. Thank you very much for watching it. Your feedback is really so appreciated, thank you so much. I think it starts out so everyone can do it and then builds but can be challanging but hopefully people can modify.

        I taughed out loud when you said drop out. I danced professionally in a group in S.F. called the Ryhthm Methods which was so much fun with a friend who was a ballroom dance teacher. When the show went under, I opened Uniquely Fit ( I forgot that part.. lol) and she opened the Metronome in S.F. a ballroom dance studio (she’s since sold it). Ballroom dancing is so much fun and swimming is so good for you. Walking is my go to as well.

        Oh my, you have had your share to deal with. I am soooo sorry to hear that. Wow! Do heart issues run in your family? It would be good for your heart and fibromyalgia for sure in slow incrimental steps. Such a shock I bet! Good for you to change your diet, loose weits and get off the medication for diabetes. Bravo to you!!!! That’s impressive! 👏👏👏

        You wre so helpful and I really appreciate it and your very kind encouragement.
        Big hugs and love Cheryl ❤️ Cindy

        Like

  8. 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!

    Liked by 3 people

    1. It’s been a tough year Ero.. Thanks for the true confessions!!! 🙏 Now, no more excuses like you said.. soon sounds like to the moon and too far off.. sending those dogs in your dreams.. lol. look at the video and lmk if there are other things you would like to see and I’ll make them.. ❤️👍

      Liked by 1 person

  9. 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.

    Liked by 3 people

  10. 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!!

    Liked by 1 person

    1. Oh good!!! glad it hit home and I don’t have to send the dogs. ha ha! Maybe that’s why it took so long to read 🤣🤣🤣. The lawn is great if you could do it everyday with a few squats thrown in but then you might not have a lawn left. hmmmm I know what you mean about blogging. You are creative so I trust you will come up with something. I do know what you mean about the gym. Keep a set of weights at your side when blogging and try to do some sets and then drop for 20 lol. 🤣 thanks for the read and share. ❤️🤗

      Liked by 1 person

  11. 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

    Liked by 1 person

    1. Thanks Joni! I’m so glad you enjoyed it and even watched the video!!!! They are so loving and kind and she is a character I’ll say. GOOD for you to be so disiplined in your workouts and the consistency! My daughter does Insanity and Loves. I just like to mix it up and get it so I can get the most benefit from it.
      You are so right about the animals. It shouldn’t be this complicated sadly. You are kind to read and comment Joni. Thanks soooo very much Dear one. ❤️🤗 Cindy

      Liked by 1 person

      1. 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

        Liked by 1 person

      2. Oh you are too kind and it’s much better 6 ft back these days 🤣😂 You are so right move it or lose it as the antage goes and that doesn’t look fun at all!!! Oh that’s wild that your daughter also turned you on to Insanity. Sometimes I steal some of their moves too. Everything is borrowed.
        You have a great weekend to dear Joni!! 🤗❤️❤️

        Liked by 1 person

      3. thanks much! I would bet on it Dearest Joni!!! Today I’m dishing out fairy dust and sparkles and here are some for you! 🧚‍♀️🧚🏿‍♂️🧚‍♀️🧚🏿‍♂️ 🧚‍♀️🧚🏿‍♂️

        Liked by 1 person

      4. 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

        Liked by 1 person

      5. I’ve always loved them but they were a ways down on my mac and so I didn’t want to go that for but today they were called for. They do love their work and help us so much! oh that is sooo sweet, I’m sure the faries helped too. Very sweet. love ya too and see you tomorrow! ❤️🤗🧚‍♀️

        Liked by 1 person

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