Hi my Exercise TV friends!

I was invited to a friends house last week and of course everyone always knows that I am a picky eater because I am always trying to stay TV friendly (Remember the camera packs on pounds, so not fair!), anyway my friend made the yummiest dessert and I thought I would share it with you! I always so no to the dessert but when she showed me the recipe I was so excited! Its soooooooo good! I hope you enjoy it!

Cindy Whitmarsh, your Exercise TV trainer!

Blueberry Icebox Pie (serves 10)

Vegetable-oil cooking spray
1 1/4 cups finely ground reduced-fat graham cracker crumbs
4 tsp light (reduced0fat) butter, melted
2 cups fresh blueberries
2 tbsp lemon juice
2 tsp powered unflavored gelatin
8 oz reduced-fat cream cheese
8 oz fat-free cream cheese
14 oz fat-free sweetened condensed milk
several fresh mint leaves

Preheat oven to 350. Lightly coat a 9 ” spring form pan or glass pie pan
with cooking spray. Combine crumbs and butter in a bowl and press into pan.
Bake at 10 minutes.

Puree 1 1/2 cups blueberries; mix with lemon juice in a microwavable bowl.
Sprinkle gelatin on tip and let stand 10 minutes.

Microwave on medium 10 seconds to dissolve gelatin, than beat with and
electric mixer or food processor at medium speed. Beat in cream cheeses and
milk. Pour mixture over baked crust and chill until set. Garnish with
mint and remaining blueberries.

Per serving: 313 calories
5.9 fat
52.3 carbs
11.4 protein
1.8 fiber

Check out my new ab series! Incredible abs 2, 3 and 4 now on DVD!

http://www.exercisetv.tv/STORE/p-2652-incredible-abs-dvd.aspx?cid=ExTVblog:IncredibleAbs:031010

Hi, I’m Brittany and I was wondering what are some examples for meals I should eat? I have been working-out for 3 weeks today and I was also wondering if I should workout more. I’m 17 and I have a little belly and I’m trying to get rid of it. I was wondering what some example meals are & if I should workout more. please help me. Thanks.

Brittney, that is a great question! Its hard to figure out what are the right foods to eat or how much! Here are some good choices for lunch and dinner! As far as your workouts, I don’t know what you are doing now but you should be doing at least 30 minutes a day if you are trying to loose weight. Make sure to mix it up! We have so many great instructors and workouts here on ExerciseTV! Cross training is the best way to see results. Good luck and hope these ideas help you!

Cindy Whitmarsh, your ExerciseTV Trainer!

Lunch Choices
• 4 oz. Chicken Breast, white meat
1 small salad, 1 cup vegetables
2 Tbsp. low fat or non-fat dressing

• 4 oz. Turkey Breast, white meat
1 Slice Whole wheat Bread
1 tsp. fat-free mayonnaise
1 tsp. mustard
2 slices romaine lettuce
2 slices tomato
6 mini carrots, raw

• .75 cup tuna, solid in water
1 tsp. fat-free mayonnaise
7 crackers- wheat, low fat, low sodium

• 3 ounces Rotisserie Chicken, white meat
2 cups Healthy Choice Soup

• 1 Scoop Whey Protein Powder
½ cup Non-fat Cottage Cheese
½ cup Yogurt, low fat
1 tsp. crystal light powder
1 cup berries of choice
1 cup Water and Ice (blend to make shake)

• 4 oz. Chicken breast, white meat
2 Corn tortillas
1 Tbsp. salsa
*Add 2 oz. Black beans if only have one corn tortilla

• 4 oz. chicken Breast, white meat
1/2 cup Broccoli
4 oz. Baked potato or yam
1 Tbsp. salsa

• 4 oz. Shrimp
1 cup mixed Veggies
1/4 cup Brown Rice

• .75 cup Tuna, solid in water
1 Tbsp. fat-free mayonnaise
1 slice reduced fat cheddar cheese
1/2 Wheat English muffin

Dinner Choices
• 4-6 oz. Chicken Breast marinated in lemon juice/1 tbsp olive oil, grilled or broiled
½ cup Brown rice
1 cup Asparagus, broccoli, green bean

• 6- oz. Grilled Salmon, Halibut, Tuna, Albacore, Ono, Swordfish, Shrimp, or Lobster
4 oz. Baked potato or Yam
1 cup veggie of choice steamed or boiled

• 4 oz. Turkey burger made with Lean Ground Turkey
1/2 Cracked Wheat Bun
1 tsp. Ketchup
1 tsp. Mustard
1 Dill pickle
1 leaf romaine lettuce
1 slice tomato
1 cup green beans or small salad with fat-free dressing

• 4 oz. Rotisserie Chicken
½ cup Fat-free Refried Beans
1 Corn Tortillas
½ cup Romaine lettuce
1 Tbsp. Salsa

• 4 oz. Chicken Breast/white meat
1 cup Asparagus, zucchini, or broccoli
3/4 cup Whole wheat pasta
½ cup Marinara Sauce
1 tsp. grated parmesan cheese

• 4-6 ounces of Chicken, pork, or fish grilled
2 cups low sodium, low fat soup
• 6 oz. Boneless, Top Sirloin or New York steak, fat trimmed
½ cup Sautéed mushrooms
1 cup Vegetables, steamed

• 4 oz. Chicken Breast, shredded
1 cup low sodium Chicken Broth
¼ cup Garbanzo Beans
¼ cup Corn
½ cup diced tomatoes
1 tsp. onion sautéed
1 tsp. garlic sautéed
(makes a soup)

• 1 oz. baked tortilla chips on top or side

Don’t let business travel or vacation stall your weekly workout routine. ExerciseTV is now available in 1.1 million hotel rooms nationwide!

NO MORE EXCUSES!! Go ahead, order room service and then work it off in your hotel room with ExerciseTV!

Incredible Abs with Cindy Whitmarsh and 6 Round Slimdown with Stephanie Vitorino are now available for your convenience at Hilton, Marriott, Hyatt, Crowne Plaza, InterContinental and more!

Want more from Cindy? Get her Incredible Abs DVD on ExerciseTV today!

NOT A GIMMICK! Not a lie, just some of the best moves you’re not doing.

Today’s focus is on one drill only. Learn it, practice it, love it and watch your body change in the process. Enter the Deadlift!

Strength Benefits:
The deadlift engages your hamstrings and your butt. That’s usually the big sell. If that’s the case, why not do lying hamstring curls on a machine?

Well, for starters, the deadlifts works more than just the glutes and hams. It recruits your spinal muscles (erector spinae), your lats (latissimus dorsi), traps (trapezius), hip flexors, transverse abdominis, serratus, forearms, retractor scapulae (shoulder blade muscles).
More muscles recruited= ability to lift heavier= build a stronger foundation for everyday moves (we deadlift stuff all day long: backpack, groceries, kids, shoes, drop keys on the ground etc…)

Fat Burning Benefits:
The more muscle you have, the more calories you burn. Add 10lb of muscle to your frame, you burn an extra 500 calories a day, or 3500 calories a week (which means 1lb per week of fat lost!).
“I don’t want to get big”, I hear some of you complain. Look at me: am I big? No, and I don’t want to get too big either (affects my fighting weight and my surfing. Do you know how much a wet suit costs?). But I don’t mind getting stronger. Besides, in terms of space, the ratio of muscle to fat is 1:16, i.e. one pound of muscle takes one square inch of area, whereas 1lb of fat takes 16 square inches. Getting into clothes that fit should be your focus!

Time Savings:
Doing a few sets of deadlifts will not only engage a bunch of muscles, it’ll save you time from doing isolation moves. You will NOT lose weight and tone up if you are overweight and do biceps curls or triceps extensions as they are small muscles. get the big ones going first! Save that for finishing touches once you have reached your goal!
The deadlift will also raise your EPOC levels (excess post-exercise oxygen consumption), raising your metabolism and thus continuing the caloric burn way past your workout, unlike your 30 minute treadmill session, which ends as soon as you step off.

Here’s a video of how you should do it properly.

Next post: the best Ab exercise you should be doing before wasting time on crunches. And, it will help you get BETTER at the deadlift and other exercises too (read the blog to see the list of exercises it helps…)

This Friday ExerciseTV presents you a classic retro workout video. A standard if you will for the amazing things that came from the 80’s aerobics craze, second only to the man himself Richard Simmons. Gentlemen grab your banana hammock and and color coordinated headband, it’s time we got physical with Olivia Newton John!

Hey my Exercise Tv friends!  Today I got an email from a client who was bored with her breakfast choices.  Here is what I sent her to give her some additional ideas and I thought you may be in the same boat!  Remember, its just as important to change up your diet as it is to change up your workouts! Enjoy!

Your trainer, Cindy Whitmarsh

Breakfast Choices

4 Egg whites

1 Slice Low fat Cheese

1 Slice Whole Wheat Toast

1 Tsp. Low Sugar Jelly

½ cup Old Fashioned Oatmeal (cooked with water)

½ cup Skim Milk

½ cup Whey Protein Powder

1 tsp cinnamon

½ cup Non-fat Cottage Cheese

½ Whole wheat Bagel

2 Slices Tomato

1 Scoop Whey Protein Powder

1 Tbsp. All Natural, reduced fat Peanut Butter

1 Pack No Sugar Added Hot Cocoa Mix

1 cup Water and Ice

1 cup Non-fat Cottage Cheese

3 ounces Yogurt, low fat

1/8 cup sliced almonds

4 Egg whites, scrambled

1 ounce part-skim mozzarella cheese

1 Whole Wheat English muffin

2 Slices Deli Turkey, low fat, low sodium

3 Egg Whites, scrambled or boiled

1 cup Bran or Multi grain Cereal

3/4 cup Skim Milk

4 Egg whites Scrambled

½ cup sautéed onion, mushroom, and green pepper

1 Corn Tortilla

1 Tsp. Salsa

Don’t let your New Years resolutions fizzle away! FitSugar has revealed 6 ways to prevent exercise burnout.

1. Don’t push yourself too hard. Doing too much too fast can easily tire us out and cause injury. Give yourself a day’s rest and don’t be too hard on yourself.

2. Set mini goals instead of one big one. Little goals are the stepping stones to reaching that final destination. This confidence booster will keep you motivated!

3. Don’t expect too much too soon. Remember that your goals will take time to reach. Be patient and don’t get discouraged if the pounds don’t melt off immediately.

4. Mix up your workouts. Keep a variety going! Don’t become bored with the same routine day after day - mix up your equipment and try new things!

5. Schedule your workouts. You are more likely to stick with your daily routine if you schedule it into your day.

6. Don’t make getting to workouts complicated. Aim for the most convenient route to your gym or exercise class. If it’s easy to get there, you’ll be more motivated to go.

According to AOL’s ThatsFit.com, Exercise TV has some of the hottest trainers on Television. In fact, 3 out of the top 10 trainers on ThatsFit.com’s rankings are Exercise TV Fitness Trainers. Here are the Exercise TV Trainers that made their list and what they had to say about them:

Tracy Anderson (#10): A regular on ExerciseTV, Madonna’s  and  Gwyneth Paltrow’s personal trainer is a former dancer and  Pilates  teacher who whips people into shape using alternative  mind-body  exercises such as ballet and yoga. “I’ve tested all  those weight  machines — but they made me bulky and were  hard on my joints,”  she has said. Tracy Anderson, who once  battled the bulge herself,  stays super-lean and lithe with dance  classes and Pilates Mat  Workout. The pretty and petite trainer  has also coached songstress  Shakira and Cougar Courtney Cox.

Jackie Werner (#3): Celebrity trainer, entrepreneur and star of the  former Bravo hit show “Work Out”. Jackie is renowned for creating  some of Hollywood’s hottest bods, and she commands $400 per hour  for those services. Her newest DVD’s are chock-full of customized  top-secret and body-toning techniques … but more importantly, how  did this divinely fit diva super-sculpt her own awesome abs? Sign me  up!

Jillian Michaels (#1): She’s only 5′2″ and 120 pounds, but the Biggest  Loser coach is infamously larger than life. A self-described “chubby  teen,” the controversial coach once weighed 175 pounds, and now  exercises daily with a combo of kickboxing, yoga, Pilates and weight  training. Not only reality TV’s toughest-talking trainer, this  equestrienne is the creator of two best selling diet books and  DVD’s. Her best advice to fans? “Don’t fight your body to lose weight.  Master your own metabolism to find the key to weight loss that lasts.”

If you Enjoy Jackie Werner as much as this author, give her Personal Training with Jackie Workouts a Try. Its On Sale Now!!!

Nicole Eggert, former Baywatch babe, gives a shout out to ExerciseTV in the most recent issue of People Magazine. Just a while back, Nicole saw a picture of herself in a magazine looking awfully flabby, and decided enough was enough. She wanted her bikini body back, FAST.

With the help of ExerciseTV, Nicole dropped 15 pounds and got back that beach body we know and love her for. Doesn’t she look great?

So how did she do it?

Cardio/strength training: ExerciseTV! She’ll turn on her TV whenever she can fit in a couple minutes.  She’ll do anything from kickboxing to dance workouts.

Hiking: 5 days a week, for an hour

Breakfast:  oatmeal

Lunch:  a big salad

Snack: dark chocolate, non-fat yogurt

Dinner: rotisserie chicken, spinach, broccoli

Want to look like Nicole Eggert?   Then turn on ExerciseTV and get your workout in!  For great results, get Jillian Michaels’ brand new Yoga Meltdown DVD, on SALE now at the ExerciseTV store.

Question: Well i was at a perfect weight then me and my husband got pregnant and i stay at home. After i had my son and was sick after having my son i have been having a hard time trying to loose my mommy belly its not that big anymore i have been workingout 2 times a day since the end of october of 2009 and trying to eat healthy. I am doing all these ab workouts and i feel it making a difference but not really and i am trying to firm my butt too. I dont know what else to do. Please help me.

Cindy’s Answer: I know the feeling!  It can be so frustrating getting your body back after having babies.  I have two little girls and had two c-sections so I can feel your pain!  So two things, remember it took you 9 months to put on that weight so you need to give yourself that amount of time to totally regain your figure back.  Now, with that being said you can for sure do it faster but you must be consistent with your workouts and strict with your diet!  It also depends on if you are breast feeding or not.  If you are breast feeding your body needs enough calories and the right calories to be able to produce enough milk.  Restricting your calories and doing too much exercise will hurt your milk supply and nutrients to the baby so  be aware of that.

Depending on your doctors advice you should intake no less than 1700 calories and more like 1800 or more calories depending on your activity level!  If you are not breast feeding you can be more free to reduce your caloric intake but remember your body needs enough calories to have energy, nutrients, and to burn fat!  No one should go under 1100/1200 calories unless you are under a doctors care!  I would say 1300-1800 range is a healthy range.  It really depends on your metabolism, height, weight and activity level.  The goal is to eat 5 to 6 small meals a day.  By the 3rd hour you should be hungry and ready to eat.  If you aren’t hungry after 3 hours you probably ate too much.  If you are starving within an hour after eating you have not eaten enough!