Wednesday, February 15, 2017

Run For Fido Important Update

As race day grew closer I was feeling confident in my effort to run 12-hours and 55-60 miles while raising almost $3,000 for the Nevada SPCA.  A week before the race, while on a training run, I fell and broke a bone in my hand/wrist.  I was upset but figured heck its my hand I can at least still run.  That was until I went to see the orthopedic doctor and he said I broke the worst possible bone in my body and the hardest bone to heal properly because of low blood flow to that area.  He was very adamant that I should not run the 12-hour run this weekend or run at all for about month to prevent further damage to the bone.  If I don’t listen to him I run the risk of needing surgery, which is a very difficult surgery to do and recover from.  Needless to say I am not running this weekend or at all for at least a month. 

Run For Fido is not dead since I have a 56-mile run I was planning to do in June.  I will continue my fundraising efforts through June and that race.  The good news is that I have more time to meet my financial goal of $3,000.  You can still follow my adventure on my Run For Fido Facebook page and lets face it this has really turned into quite an adventure!

Thank you for those who have donated and supported me, I will be running in no time at all.  The dogs, NSPCA, and I appreciate your support.  If you know me well you know my determination is relentless!

Thank You!
Coach Cyndee

Tuesday, February 14, 2017

Simple Tips To Staying Safe When Running

For the most part running is a relatively safe sport, but there can be a few things to be aware of.  If your like me most of your running is done alone.  I am usually running with my dogs but not always another human.  Over the past 20 years of running I can honestly say I have only had a few scary things happen but it only takes one bad situation to put you in danger.  Most of my scary situations involved off leashed dogs rather than people.  In either case carrying a few essentials could save your life or the life of your pet if your dog is running with you.  A few years back I was out early with my dogs and several off leash dogs attacked my dogs.  My dog that wasn't friendly with other dogs (except my other dog, she loved him) fought back and didn't get hurt but my other dog Tigger wasn't a fighter and they attacked him.  I was helpless and couldn't get the dogs off him for what seemed like forever but I'm sure was only seconds.  If I  would have had my stun gun I think I could have kept them back because many dogs are terrified just from the sound of it.  Needless to say I carry one now along with mace.  
Here are some safety tips for you when you are running:

  • Carry mace or pepper spray.

  • Carry stun gun and/or whistle/noise maker.
  • Use a leash that goes around your waist so your hands are free if you run with your dogs.  Always keep your dog on leash, you never know if other dogs may not be friendly and don't want your dog running up to another dog or chasing after a rabbit or chipmunk.  
  • Carry your phone for emergencies.  I use a small hydration pack that my phone fits in.
  • Keep music turned down so you are more aware of your surroundings and if its dark don't use headphones.
  • Wear reflective gear if you're running in the dark and make sure your dog has it too.
  • If its dark outside try and stay on busier well lit streets.
  • If you encounter an off leash dog most times a loud foot stomp and NO will keep them away but always stop running if you see one because they may want to chase you.  
  • Change up your running routine by running at different times and taking different routes.
  • Always let someone know when you're headed out for a run.
  • Run with Fido, strangers don't know if your dog is friendly or not so you may be less of a target if you have a dog with you.  My dog doesn't like strangers and will bark if someone comes too close.  Most people stay far away from me if she's barking!                                              
Running is an easy way to stay in shape.  Just make sure you and your pet stay safe when doing it.

Monday, February 6, 2017

Easy Steps To Reduce Stress

Stress can wreak havoc on your body both mentally and physically.  Stress can lead to a host of medical problems that could potentially lead you to a doctor or hospital visit.  It can cause a host of problems that you don't want.

Stress can cause:
  • anxiety
  • rapid heart rate
  • weight gain or weight loss
  • headaches
  • muscle tension
  • ulcers
  • stomach distress
  • heart burn
  • over/under eating
  • poor nutritional choices
Take these simple steps to reduce the stress in your life:
  • Try sticking to a schedule and planning your day/week in advance.
  • Get up 15 minutes earlier than normal so you can have some quiet time and aren't rushing to get out the door.  Maybe use this time for meditation or whatever relaxes you.
  • Do something you have always wanted to do but just haven't taken action to do it. If you have been thinking about volunteer work then do it.  If you have wanted to take a class then do it.  Do something for yourself that you want to do.
  • Add de-stressing aromatherapy to your life.  Lavender, Chamomile, Frankincence, Rose, and Vanilla are all good to reduce stress. You can use them in a diffuser or apply them to the back of your neck or temples.  If you use them on the skin you can dilute them with a carrier oil such as almond or grapeseed oil.  
  • Reduce the time you spend with toxic people.  We all know them and have them in our life, they are people who are full of negativity.  Limit the time you spend with these people as much as possible.  At first it might be hard and you might feel guilty but in the end they will likely find someone else to complain to.  
  • Quit procrastinating, get organized, and just do it.  If you let things pile up then you will get stressed out.  An example is my laundry.  I have lots of laundry because I workout two times a day and I do massage so I always have to wash massage sheets.  I have to do at least two loads a day or it would pile up and that would stress me out.  
  • Don't be afraid to ask for help.  If you are very overwhelmed then turn to a loved one or friend and ask them to help you out with some things so you can get caught up.  Once you get caught up then pay attention to the previous tip and don't procrastinate just get things done.  
  • Try a yoga class they are relaxing, and good for you.
  • Take a bath with some of the essential oils mentioned above for reducing stress or better yet try some of my epsom salts with essential oils for reducing stress. 
  • Schedule a massage at least once a month. 
  • Try drinking herbal teas to relax.  You can find some that are specifically for relaxing and stress. Passionflower and Chamomile are two that are good for stress and anxiety.  
  • Get adequate sleep every night.  Don't try and catch up on the weekend because this doesn't work you will feel run down and more stressed.  Getting enough sleep will help you feel refreshed and think clearly to get things accomplished.  
Stress is very dangerous for your body and continued stress over years will lead to a lot of health problems.  Try accomplishing one of these tips each month and it won't seem so overwhelming.  Good Luck! 

Coach Cyndee

Tuesday, November 29, 2016

My Top 10 Holiday Gifts For The Exercise Enthusiast

If you have someone on your shopping list for the holidays that is an exercise enthusiast here are some suggestions for some unique gift ideas!
  1. A fitness or activity tracker.  Most people who workout regularly would love one of these if they do not already have one.  The Fitbit and Garmin are both top rated activity trackers.  
  2. Lumo Run and Lumo Lift are products that are fun and helpful for running and everyday life.  Lumo Run helps you work on your running form while Lumo Lift helps you correct your posture throughout the day.  They can be found at
  3. Recovery tools such as a foam roll, the stick, Compex - muscle stimulator Compex
  4. Gift certificates from companies such as Lululemon or REI are always a great choice!
  5. A nice water bottle such as Hydroflask.  These are great but slightly expensive so people don't typically splurge on something like this for themselves so they are great to give as a gift.  
  6. FlipBelt. This belt fits snugly to the waist and can hold all of your workout necessities (iPhone/iPod, cash, and keys). The moisture-wicking spandex-lycra blend ensures it will stay put during the most active workouts.
  7. Portable or at home exercise equipment such as TRX Suspension Training, exercise bands, or a weight block that has multiple weights in one block.  
  8. Safety gear for the outdoor person is always a good bet.  Items like Road ID help identify a person in case of an accident if they are out biking, running or hiking.  Reflective gear is great for the person who is biking, running or walking in the dark hours. 
  9. Gift certificates for a sports massage is always a great bet.  Not many people don't like a massage.  If you want to make it unique get them a massage such as a Thai Massage something they have not tried before.  Don't forget the best massage therapist in Las Vegas is ME! And I do Thai Massage it is a great massage for athletic people because it is a lot of stretching and compressions.  
  10. Every year I sell a ton of my Recovery Salts for Christmas.  These are great for people who workout a lot.  They contain Epsom Salt and essential oils.  I also have blends that contain Dead Sea Salt and Epsom Salt with the essential oils.  They are great for sore muscles and relaxation. Coach Cyndee Recovery Salts

Wednesday, November 2, 2016

Stay Healthy In The Fall and Spring With Wellness Formula

It never fails in the spring and fall people seem to fall victim to a sinus infection, cold, flu, or upper respiratory infection.  The change of season seems to trigger some type of immune response that lowers peoples resistance and makes them vulnerable to these infections or viruses.  I have been fortunate and rarely fall victim to these illnesses.  If I do catch something it usually doesn't get me down for long.  Its not that I have a super charged immune system its a combinations of several things.

  • the right supplements
  • adequate sleep
  • a good diet
  • proper hydration
  • low stress
  • limiting alcohol 

An important part of my fall and spring immune boosting program is to take a product called Wellness Formula by Source Naturals.  This product is a great formula designed to boost your immune system. It has a combination of 30 powerful ingredients designed to help you boost your immune system.  I usually start taking it in September and continue for several months.  I start again in spring around March when my allergies come around.  Allergies can lower your immune system and make you vulnerable to infections or viruses.  I only take 1 tablet a day unless I feel like I am getting sick then I bump it up to 2-3 a day.  If I do feel like I am getting sick I try and catch it with the very first symptoms.  If I feel just a little off I will take action because if you wait too long its too hard to keep it at bay.  Some of the beginning symptoms of getting sick with cold or flu can be:

  • unusual or excessive fatigue
  • headache 
  • muscle aches
  • scratchy throat or even unusually dry throat
  • elevated heart rate
  • runny nose/stuffy nose
  • sneezing 
  • shortness of breath
If I feel like I am getting sick I also take zicam and emergenC at the first signs that something is off.  Keep in mind that your diet will help keep your immune system healthy.  Eating lots of antioxidant rich foods will help you stay healthy.  Limit alcohol because drinking too much will dehydrate you and lower your immune system.  Another thing that will help keep your immune system healthy is getting enough sleep.  Lack of sleep is a problem for so many people and can lead to unhealthy weight gain and lowered immune system which make you more susceptible to illness.  

Be Healthy and Stay Well!

Wednesday, October 12, 2016

How To Stay Focused On Your Health Through Adversity

Many times I have clients that take time off from working out because of things that have happened in their life such as a death, sickness, stress, or work related issues.  When you are unhappy or stressed that is the time you NEED to be working out and taking care of yourself. 
worst day of my life
best friends
This past year I have experienced several stressful and devastating things in my life.  If you know me you know my love for my animals.  I don’t have kids so they are my life and I literally plan my schedule around them.  I work a job that enables me to come and go throughout the day so I don’t have to leave them for too long at any one time.   So when I found out my running partner and best friend for the past 8 years had cancer I was devastated.  I took her in to the vet in July for a cough and the next day I was taking her to be put to sleep.  I didn’t care about anything and just wanted to stay in my house with my remaining two dogs Tigger and Spec.  I didn’t have an appetite and I cried non-stop for days.  I finally rallied myself together and managed to do a workout, which was tough to do.  Once I was doing it I felt better and realized it was good for me.  My first run after her death was really hard but necessary to do.  I cried during my run and thought about her the entire time.  I knew I had to keep going for her memory, my health (mental and physical), and for my other dogs.  Running without her wasn’t the same but it helped me through my grieving because I often thought about her and the miles and miles she ran with me over the years.  It was important for me to keep exercising while going through this tough time.  Exercise stimulated my appetite, which was non-existent from the extreme sense of loss and sadness I had.  Some people overeat when they are stressed and others don’t eat at all.  Both are unhealthy and can lead to unnecessary weight gain or loss. 
her last day, car ride, park
and puppichino 
You may be dealing with the loss of a loved one, illness of a loved one, loss of a job,  or a lot of stress at your current job.  Exercise will be the one thing that will help you through all of those things.  Exercise will help keep you focused on your diet and your mind focused on your health.  No matter what your dealing with keep focused on your health and make it your priority.

After two months I still think about Daisy every day and miss her more than you can imagine.  She died way too young at 9 and I think about how much longer I should have had with her.  Of all my dogs she was my problem child, she didn’t like people much, didn’t like other dogs but she was devoted to me and would have died protecting me.  Having a friend like that is something you find only once in a lifetime.  I know I will never have another dog like her but I knew I needed to get another dog.  It was tough to think about but I knew that the right one would come along when the time was right.  A month after Daisy died I met Lilly and knew she was the one within hours of meeting her.  She is the complete opposite of Daisy in many ways because she loves people and other dogs and doesn’t seem to be frightened of anything.  Daisy was scared of everything, which was part of her problem with aggression.  As much as Lilly is different from Daisy there are many things that are similar.  Every night before bed Daisy would come up to my pillow and look at me in the eyes and I would pet her a few minutes and talk to her.  Then she would get up, go to her spot on the bed and do a few circles before lying down.  Lilly does the exact same thing every night!   I have a new running partner and rescued a great dog.  It amazes me someone didn’t want this wonderful dog but I am glad she found me. Whatever you are going through use exercise to help you through it because it will help!

running with her was the best

Lilly and I running and visiting the spot where I spread
Daisy's ashes.  

my tattoo of her running with me

Sunday, September 11, 2016

Weight Loss Myths

I have been in the health and fitness business for over 20 years and I have seen many products and fads come and go.  Some have stuck around but most have faded just as quickly as they popped up.  Here are some of the popular myths about weight loss.  In the end its about how much and what type of food you put in your body along with what physical activity you do to burn calories.

Myth Number 1:  If I only exercise I will lose weight.  While initially you might lose a few pounds but if you don't adjust your diet you will most likely not succeed in your endeavors to lose weight and become healthy.  When people begin an exercise program sometimes they don't lose weight because their appetite increases. If this happens and you are eating the wrong foods you will most likely not lose weight because you may be eating more of the wrong foods.  To succeed you need a balanced diet along with exercise which includes cardiovascular and strength training.  

Myth Number 2:  If I do a detox I will lose weight.  Once again doing a detox you may initially lose a few pounds but at what cost to your body?  If you are fasting then you will probably lose muscle and water weight.  Once you begin eating you will likely regain the weight and probably increase your body fat levels.  The body is an amazing machine and there is no reason you need to detox, your body is made to detox itself.  Some people feel they need a detox to start their health journey as a kickstart.  Instead of doing this lay out a solid plan that incorporates lifestyle changes that include eating healthy with regular exercise.  

Myth Number 3:  Lifting weights will make me gain weight.  Yes its true that muscle weighs more than fat but muscle is a fat burning machine so if you have more muscle then you will likely have less fat.  It is so hard to gain muscle so by beginning a weight training program you will not suddenly become bulky.  It is true that each person is different and some people gain muscle easier than others.  Women in particular have a harder time gaining muscle especially if they are over 40 years old.  It is highly unlikely you will suddenly gain weight from strength training.  Follow the proper diet and you will add muscle and lose fat which will improve your health and overall appearance.  

Myth Number 4:  Carbohydrates are bad for you.  Over the years many diets have claimed that you should eat a low carb diet to lose weight.  There is no question if you eliminated carbohydrates from your diet you will lose weight.  This approach unfortunately is temporary and many people gain weight back because they can't sustain a no/low carbohydrates diet forever.  Processed and sugar filled carbohydrates are bad for you without question.  Good carbohydrates can provide you with lots of vitamins, fiber and are very nutritious for you.  Its important to eat everything in moderation even too much of a good thing can be bad for you.  Some good carbohydrates include:  oatmeal, brown rice, quinoa, beans, yams, some fruit in moderation. 

Myth Number 5:  Reducing calories and skipping meals will help me lose weight.  Yes if you eat less than 1200 calories you will likely lose weight.  The problem with losing weight by reducing calories to an extreme is that you lower your metabolism.  Once you increase your calories you will start to gain weight even more quickly than before because your metabolism is so much slower.  You can eat calories based on your activity level and as long as you are eating good calories broken into small and frequent meals throughout the day you will lose weight.  

Myth Number 6:  Natural supplements will help me lose weight.  There are many supplements that claim to help you lose weight.  I worked in the supplement industry for 15 years and I am telling you that there is no miracle pill that will help you lose weight.  Some of the supplements that contain stimulants may help suppress your appetite and give you energy but they don't come without side effects.  Some of the side effects include rapid heart beat, headache,  and dizziness.  It is important to do your research before taking any supplement.  Other supplements that claim to help you lose weight are l-carnatine, CLA, citrus aurantium (bitter orange peel),  garcinia, gymnema, green tea, guarana, cayenne, and black pepper.  Some of these may suppress your appetite but thats about it.  I don't think its such a good idea to suppress your appetite because as long as your eating the right foods its not a bad thing to have a healthy appetite.  That means that your metabolism is working, having no appetite means your metabolism is slow.  

Myth Number 7:  Eating too much fat will make you fat.  There is no question that bad fats are not good for you and eating too much bad fat from processed food will likely lead to weight gain.  Fat is definitely more calorie dense containing 9 calories per gram compared to carbohydrates and protein which contain 4 calories per gram.  As with anything just be aware of the quantity and quality of the fat you are eating.  Look at serving sizes because it is very easy to eat 3-4 servings at one time of nuts which are mostly fat.  One serving of almonds is not bad for you but 3-4 servings may be too much depending on your activity level.  Good fats are in foods such as avocados, nuts, olive oil, and salmon.  

Myth Number 8:  I have to eat a lot of protein.  People think that to lose weight you have to eat loads of protein.  While protein is an important macronutrient its not true that you need loads of it to lose weight.  The RDA for protein for the average person is .8 grams per kilogram of bodyweight.  For a female weighing 150 lbs that would equal 53 grams a day.  There is some evidence that an active person may need a little more than that, about 1 gram per kilogram of bodyweight.  

Myth Number 9:  I need only protein after my workout.  You do need protein but you also need healthy carbohydrates to replace glycogen levels.  So don't just go for the protein shake think about adding some healthy carbohydrates into your post workout meal.  

If you want to lose weight then forget about the shortcuts.  Change your lifestyle and make eating healthy and daily exercise something you do on a regular basis not something you do because you suddenly find yourself overweight.  Make it a lifestyle and start by making small changes.  If you make drastic changes then they are likely to not stick and will be temporary.  Some small changes you can do that are likely to stick are:

1.  Make it a part of your weekend to prepare healthy meals for the week.  Make enough to use as lunch or dinner so you don't resort to fast, unhealthy choices.  
2.  Incorporate more vegetables into your meals.  Vegetables are full of fiber, vitamins and they make you fill full while containing minimal calories.  
3.  Drink more water each day.  Drinking more water will keep you hydrated and that will make you feel better and less hungry.  You will be less likely to overeat and it also helps your digestive system.  
4.  Reduce the amount of processed food that you eat.  Read ingredients and try to stick with foods that contain 5 or less ingredients.  
5. Limit or eliminate dairy products such as milk, cheese, and butter.  Use alternatives such as soy milk, coconut milk or almond milk.  Most dairy contains unhealthy fats, hormones and too much sodium.  
6.  Track you foods on one of the many apps available on your phone.  If you log everything for a few weeks you can really see where you are missing the boat.  You can look at your totals and see what you are getting too much of or not enough of.  What I typically see is people get too much sugar, not enough fiber and too much sodium.  
7.  Time your meals appropriately.  It is important for recovery to eat a balance of healthy carbohydrates and protein after a workout.  Your post-workout meal and breakfast are your two most important meals (they may be the same meal if you workout in the morning).
8.  Park a little further away from the entrance of a building when you are running errands and take the stairs instead of the elevator.  Lastly walk the dogs everyday even if its only for 20 minutes its good for you and good for them!

Good Luck!
Coach Cyndee
Train Hard.  Have Fun.  Recover Well.