WelcomeHi and welcome to Healthy with Cyndi! I'm a wife, mom, runner, ACE Certified Personal Trainer, ACE Fitness Nutrition Specialist, and lover of all things health and fitness. I hope to inspire you to live your healthiest life!
Monthly Archives: February 2017
Good Monday Morning! I read this 29 question blog survey on Carrots’N’Cake and thought it would be a fun post to start off the week. Here we go!!
- Who are you named after? No one that I know of. Although, my middle name (Lee) is also my mom’s.
- Last time you cried? A couple weeks ago when I was looking at pictures of my girls when they were little. Time flies!
- Do you like your handwriting? Yes, when I take my time
- Favorite lunch meat? Boar’s Head oven roasted turkey
- Do you still have your tonsils? Yes
- Would you bungee jump? No way. Do not trust it!
- What is your favorite kind of cereal? At the moment:
- Do you untie your shoes when you take them off? Sometimes, but usually not
- Do you think you’re strong? Yes
- Favorite ice cream? I don’t eat much ice cream. I loved Rocky Road as a kid.
- What is the first thing you notice about a person? Eyes, smile, friendliness
- Football or baseball? I’d rather go to a baseball game
- What color pants are you wearing? Black
- Last thing you ate? Sweet potato with sunflower seed butter
- What are you listening to? Christian music station
- If you were a crayon, what color would you be? Blue (or purple)
- Favorite smell? Coffee and my gingerbread candle
- Last person you spoke to on the phone? My mom
- Married? Yes, 17 years in April!
- Hair color? Dark blonde
- Eye color? Blue
- Favorite food to eat? My smoothie in a bowl…….or chips and salsa
- Scary movie or happy ending? Happy ending. I dislike scary movies!
- Last movie you watched? Secret Life of Pets
- What color shirt are you wearing? Green
- Favorite holiday? Christmas
- Beer or wine? Beer
- Night owl or morning person? Love mornings!
- Favorite day of the week? Friday of course:)
Have a great week!!
As you probably know, squats and lunges are known as two of the best strength training exercises you can do for your lower body. Squats and lunges are very useful for runners as they target many “running specific” muscles . So what do you do when lunges and squats are not allowed?
My physical therapist recommended not doing any squats or lunges at this time. Hopefully, once I get my knee back on track I can add lunges and squats back into my routine.
I thought I would share the running specific strengthening exercises that I’m doing for physical therapy. I’m sure they’re are many other options, but these are targeting specific areas that I need to make stronger such as hips, abductors, quadriceps, and calves. It’s important to maintain strength in these areas in order to remain injury free.
Perform all exercises on both right and left sides. I started out doing them two times per day, but now once per day. Eventually, I will perform them a few times per week.
Straight Leg Raise:
Tighten your muscles and lift leg and hold for 20 sec, then pulse 10 times. Do 5 sets per leg. This was extremely difficult for me when I first began. It’s finally getting easier. The progression of this is to either add an ankle weight or hold leg lift longer.
Using an anchored band around your ankle, extend leg out. 30 reps per side
Lie on your side with knees bent 90 degrees, slowly lift top knee toward ceiling keeping your heels together. I put an exercise band above my knees to add resistance. 30 reps
Monster Walk with band:
I recently added this exercise as it is a progression from the clam shell. Place band above knees. Start in a slight squat and step out to the right and bring left leg in towards right and repeat. 30 reps
“Runner’s Lunge” Hip Flexion:
Place an exercise band around your right ankle and anchor the band (I use my treadmill!). Start in a runner’s lunge with your right leg behind you then bring right knee up to hip level. 30 reps. You can also use an ankle weight instead of the band.
Stand on step. Lower left heel and “explode” up with both feet. Rise on balls of feet. 30 reps per side. Add weights as you are able. The first time I did this, my calves were sore for 3 days!
Balance on one leg with eyes closed. Hold for 20 seconds. 4 times per leg. You could also use an unstable surface, like a pillow, to make even more challenging.
Stability Ball Curl:
Lie on your back and place lower legs on top of stability ball. Feet should be lined up with your hips. Contract abs, lift hips off floor and slowly pull the ball towards your hips. This is great for your hamstrings as well as your core. Perform 30 reps.
These exercises will definitely help strengthen the areas needed to run strong as well as correcting any imbalances. My goal is to remain injury free and run for as long as my body allows me. Try adding these to your routine a few times per week!
Have a great weekend!
Hi there! I can’t believe it’s 65 degrees in February. The weather here has been unbelievable for this time of year. Great for running!
I thought it would be fun to show you some new food products I’ve tried recently. Let’s get started!
This nourishing golden milk powder contains turmeric and several other herbs. Turmeric is known for its anti-inflammatory benefits and it also offers antioxidant support. I enjoy drinking something warm while winding down in the evening and thought golden milk would be a good option. I mix 1 tsp with a cup of warmed unsweetened vanilla almond milk. It’s creamy and has a spicy flavor. Very delicious.
PB fit powdered peanut butter.
I love peanut butter. Actually, I love all nut and seed butters. But they are very calorie dense. If you eat them multiple times a day, that can add up quickly! I found this PB fit at the grocery store and thought I’d give it a try. (I tried PB2 in the past, but didn’t care for it) I mix 2 tablespoons of PBfit with 1 tablespoon of water. You can add more or less water to get your desired consistency.
I tried the original Power O’s a few years ago and did not care for them. I liked the idea of a cereal being made with beans, as most cereals aren’t made with the healthiest ingredients. I happened to find the chocolate variety on clearance ($1.99!) and decided to give it a try. It’s pretty tasty. While 9 grams of sugar per serving is kind of high, I figured for a sweet treat it’s not so bad.
I don’t eat a lot of pasta. Although, my husband and girls like spaghetti and lasagna so it’s definitely a staple in our pantry. I was making a soup recipe that called for any whole grain or gluten free pasta and I thought this might be good option. The nutritional profile is great and it only has one ingredient. The pasta doesn’t have a strong pea flavor, so If you don’t like peas you still might want to give it a try. It worked out great in the soup.
When buying coffee, I always look to see what is on sale before making a selection. Green Mountain and Starbucks are my standard brands, but this was on sale so I went with it. These k-cups are so good! The coffee has such a rich hazelnut taste. I was pleasantly surprised!
Have you tried any of these products?
Is there anything new you’re loving lately?