Archive for the ‘Events’ Category

It’s been a challenge to get to where you are today with your busy schedules and personal lives.  Times never waits for anyone.   If you procrastinate too long in taking control of your mental and physical well being, your lifestyle will certainly suffer at some point.  Those of you who have worked very hard to make the necessary improvements, I applaud you for your efforts.  It is never easy to stay consistent and it does take a lot of hard work to become healthier.   Over time, you will learn to understand the value of doing so.   You will feel much better about yourself and become better equipped in handling the stress of daily life.  Balance is the key and is something we must always strive for.

Where is your balance you need to work on?  More exercise, healthier eating, less drinking, more sleep?  Take your pick and work on one small goal at a time.  Although new year marks the start of resolutions for most people, you should focus on a lifelong resolution instead.

Take the time to enjoy yourself during the holidays.  Have fun! Be merry! Relax and come back with renewed energy.  Let the stress and the negative elements of the year fade away while you adopt a positive attitude for a fresh new year.  Don’t be so hard on yourself and stop beating yourself up.  This does not accomplish anything and will get in the way of success for any goals you’d like to achieve.

Join Cindy Lai Fitness Boot camp after winter break (12/24-1/16) in helping you reach new fitness goals for 2012.  Anything is possible and dare to be better.  You all have the power within you to lead an improved lifestyle.  A healthier “you” is a happier “you.”  You’ve heard it all before, now why don’t you do something about it?  Get out of your comfort zone and join us for an encouraging and positive start to a healthier mindset.  I’ll be right there waiting for you…

Have a fabulous new year and let’s get ready to jumpstart 2012 with a positive outlook!

Cindy Lai Fitness

Please note JANUARY TO MARCH CLASSES ARE HELD IN THE FOLLOWING STUDIO LOCATIONS:

Tuesday Regular Boot Camp at 6:30 & 7:30pm:

Roy Arias Studios
300 west 43rd street between 8th and 9th avenue, Room 401A
(closer to 8th avenue).
Take the 1,2,3,A,C,E,N,R,W,S to 42nd Street Times Square or Port Authority

Thursday Regular Boot camp at 6:30 & 7:30pm:

Champion Studios
257 West 39th street, 14th Floor, Room #28
between 7th and 8th avenue (closer to 8th avenue)

Saturdays - Kettlebell Boot camp at 10am

(additional classes at 9am added as needed):

PMT Studios
69 W 14th Street #3
Close to 6th Avenue, Next to Red Mango
Take the F, V, L, 1, 2, 3, A, C, E to 14th Street and 6th, 7th or 8th Avenue

Monday kettlebell classes at 7pm are seasonal and will resume in the Spring

outdoors in the west village, tba.

Regular boot camp will go back outdoors to Central Park South and Columbus

Circle in the spring, tba.

Please complete the enrollment form and register on the class calendar online

to guarantee your spot.

Suscribe to the newsletter on the lower right hand corner of the home page for

all updates as well as fitness and nutrition tips.

During the holidays, it’s very easy to get caught up with all the festivities with work and family.  How can you stay lean and healthy without caving in to all your guilty indulgences? You have less time to commit to exercise and even less time to think or sleep nonetheless. Your stress levels are higher and your immune system is getting the best of you.  Is there hope?

Being fit and healthy is a lifestyle, not a temporary fix.  If this is important to you, you will make the necessary changes along the way.  We are all human after all and no one should expect to be perfect.  Sometimes it takes certain things to happen before an individual realizes he/she has the ability to take control of his/her life.  There is always something we can improve upon.  You should not wait only until the new year to accomplish those goals. This is a lifestyle change we are talking about.  Taking better care of yourself mentally and physically will lead to a happier and a healthier life in the long run.

For those of you who are having difficulty sticking to your goals or if you just need to tighten up your routine, here are some holiday tips to help keep you on track:

NEVER SKIP MEALS

This is the worst thing you can do to lower your metabolism.  When you don’t eat frequently throughout the day, your energy levels plummet as well as your blood sugar levels.  You put your body into starvation mode and your body goes after muscle for fuel.  As a result?  Not only may you feel sluggish or tired, but you may be gaining weight in the process instead of losing.

HYDRATE CONTINOUSLY

Drinking a minimum of 8-10 glasses of water a day not only promotes weight loss but keeps you from getting fatigued and tired as well.  Water is necessary to help your body absorb food better and to flush out waste products.  Don’t underestimate the power of water to keep you energized, healthier and leaner.

EXERCISE A MINIMUM OF 3X A WEEK

There are no excuses on why you cannot fit some form of exercise into your busy daily schedule.  You don’t need to go to the gym only to stay fit.  Walking to and from public transportation, up and down stairs, around lunch time, and in the hallways all adds up to being as active as possible when you cannot make it to class or gym.  Fitting in shorter workouts such as High intensity interval training, tabata workouts (http://www.cindylaifitness.com/2011/07/15/tabata-tomato-huh/) or kettlebell training from 4 minutes to 20 minutes will still help you stay lean and toned (along with the proper nutrition).  This can be done in the morning before work in the comfort of your own home or after work.

INDULGE WISELY

You don’t need to give up your favorite indulgences if you consume them in moderation. Severely restricting yourself of your favorite foods will only result in over bingeing later on.  The holidays are meant to be enjoyed but you don’t need to eat cake every day or drink yourself to oblivion.  Is it worth feeling awful the next day?  Continue to eat clean and balanced meals at least 70% of the time at minimum.  There’s no need to gorge yourself silly day after day. Your “cheat” meal will be that much more rewarding when you have worked hard to earn it.

STAY AWAY FROM EMPTY CALORIES

It’s very easy to fall into “the land of no return” with holiday parties, family gatherings and work events.  Planning and preparation should always be a big part of helping you stay on track.  Don’t look for excuses to go over the top.  Before you know it, those excuses can quickly pile up and take over your life if you let it happen.  Choose wisely and choose healthier options when it comes to food.  If you are a big drinker, pace yourself and drink a glass of water for every beverage.  This will help you feel fuller and you won’t be reaching for that 5th drink in the same hour.  Relax!

FILL UP ON FRUITS, VEGGIES AND FIBER

Following the previous tips, fill most of your plate up with wholesome fruits or veggies in addition to your lean protein to keep you fuller longer .  The other source of fiber comes from whole grains in complex carbs such as quinoa, brown rice, barley, etc. They are unrefined grains and contain important nutrients such as selenium, potassium and magnesium. and promotes healthy weight loss.

GO HAVE FUN!

Take advantage of winter activities such as skiing, snowboarding or snowtubing to take the edge off all the stress that you’ve been dealing with.  If that doesn’t suit you, find something that does.  Go for a hike if possible.  Dance to your heart’s content as this is an excellent way to let your stress wash away.  Do something you may not normally do nor have the time to.  Just stay off your tush as much as possible.

CATCH UP ON SLEEP

Last but not least, sleep is one of the most important and neglected factors to aid in rest and recovery as well as weight management.  Sleep deprivation will decrease your metabolism and sabotage your health as well as your waistline.  Aim to get an average of 7-8 hours a night.

These tips are nothing new but are commonly overlooked and neglected.  We get so overwhelmed and caught up in our daily responsibilities that our health and mental wellness can suffer.  Being happy and healthy is about learning how to have a more balanced lifestyle.  Nothing is ever easy and I can certain use improvement on some of these elements myself.  Acknowledge your weaknesses.  Don’t beat yourself up but take actions to improve upon those issues.  Don’t dwell on what you didn’t do, but focus on what you can do.  Every day is a new day.  So long as you work on consistency and balance, you can lead a healthier life in the long run.

When you learn to become more accepting of yourself and work towards self improvement, everything will fall into place.  Whether your goals for the New Year are to get into better shape, weight loss, tone up, or just to feel better, everything is within your reach.  This should not only be a new year’s resolution but a life “work in progress. ”

Enjoy the holidays with your loved ones and start the new year with renewed and refreshed energy.  Put the past behind you and work towards an improved mentality.  Come join Cindy Lai Fitness Boot camp starting January 17th for fitness and fun, calorie burning, sweat drenching workouts to kickoff 2012 the right way!

Don’t forget to complete the enrollment form and rsvp on the class calendar online to help you get started.

Dare to be better!

Best Wishes,

Cindy Lai Fitness

Need some help in cleaning up your eating?  Learn how to do so with a great teleclass given by Marissa Vicario, Integrative Nutrition Health Coach, details below.  Check out her website as well.  This is not to be missed!

Cindy Lai Fitness

Green Your Diet: Top Tips for a Plant-based Approach to Eating

Tuesday, November 15, 7 p.m. ET

From the comfort of your home or office (dial-in information provided upon registration)

Absolutely free! Registration required … sign up here.

What You’ll Learn:

• The obvious and not-so-obvious benefits of a plant-based diet
• Top tips and tricks for adding more plant foods to your diet
• Do’s and Don’ts for going meatless
• How to navigate restaurant menus and social situations

What You’ll Get:

• First-hand advice from a veteran vegetarian who has made every mistake in the book!
• Useful cooking, shopping and meal-planning tips
• Advice for making a smooth and easy transition
• Guidance on getting the nutrients you need to feel energized
• A booklet of easy and delicious recipes to get you started

This is a teleclass not to be missed… sign up here.

Can’t make it? No worries, we’ll record the call and send it out after, but it’s highly advised you attend in person.

Marissa Vicario

marissavicario@hotmail.com

Check out my web site at www.mwahonline.com

Follow my blog at http://whereineedtobe-marissarose.blogspot.com

Sign up for my monthly newsletter: http://eepurl.com/fWdZ

A hands-on nutrition and exercise seminar designed to renew, refresh and re-energize!

Register by APRIL 25 and be entered into a drawing to win a free boot camp class from Cindy Lai Fitness!  Plus, save $10 on registration!  Visit www.slimandtrim.net/registration.

Includes one hour of group exercise followed by one hour of nutrition tips and techniques from two of New York’s most successful health and wellness professionals!

Click image to view full-size poster

* Kick-start a healthy, new lifestyle
* Prepare for swimsuit season
* Learn to crush old habits
* Friendly, group environment
* Beginners to advanced welcome
* Great for expecting moms and brides
* Interactive program that will teach you real techniques you can do at home!
* Includes many great takeaways and free health food samples and discounts!

FEATURING:

Cindy Lai, NASM-Certified Personal Trainer
Molly Lee, AADP Board-Certified Holistic Nutritionist

REGISTRATION:

Register by May 1 and pay only $25.
$35 after May 1 (subject to availability)

Register now at http://www.slimandtrim.net/.

As I completed the More/Fitness women’s half marathon today with fellow boot campers Jade, Meagan and good friends (awesome job ladies!), I couldn’t help but think about all the issues that come to mind with running.  From  a personal training standpoint, I feel that it is important to address some of these issues to prevent injuries in the future and  in order to train more efficiently and wisely:

1. POOR FORM:

Some runners have horrible form due to little to non existent core strength, upper body strength and poor posture. Running is already very hard on your body.  If you lack proper posture and strength, you will only be straining yourself more.  Over time you may develop unnecessary stress on your neck, shoulders and back.  The same can happen with the lower body with incorrect stride length and foot strike.  I won’t get into the mechanics of proper form too deeply, but basically you want to keep your head looking straight, shoulders back and not hunched, arms bent at 90 degree angles and moving forward, body slightly leaning forward, keep shoulders,hips, ankles in vertical alignment, and keep stride length short.  There are different running techniques where many experts advise not to run from heel to toe and to land on the ball of your feet, or barefoot running but everyone one is different.  It also depends if you are running long distance or sprinting.  It is best advised not to run heavy on your foot and try to be as light as possible as your your knees are still absorbing the shock of the ground.  (I will go into barefoot running in a future blog).

2.  SHOES

If you plan to run regularly, you must get running shoes which are suitable for your foot position.  You can be pronated, supinated, have no arch or a high arch.  This is one of the most common issues I come across for people new to boot camp who still use the same shoe after years! This is a huge “no-no” as the shoes will no longer provide stability after 500 miles approximately and can contribute to future injuries or other issues such as shin splints.  Go to a running store like Jack Rabbits (use my name for a 10% discount) or the runner’s world to see which shoe works best for you.  Running with a cheap and improper shoe will lead to gait problems as well.  Not only is this bad for your legs, but any issues you have from your feet will only travel upwards.  This can lead to back issues, shoulder issues, etc.  Keep your cross training shoes separate.

3.  RUNNING IS THE SOLE ACTIVITY

I cannot begin to tell you how many people I have come across who only run and do not do any type of cross training activity.  This is a perfect recipe for disaster!  With the wear and tear of your knees and muscle imbalances, you can develop tears in your knees, it band issues, shin splits, achilles tendinitis and it may become a painful process to have surgery to fix your injury.  Cross training is absolutely essential in order to work those neglected muscles (such as the glutes for lower body, upper body + core strength).  Cross training will also help you run much more efficiently and faster as well.  I am not a long distance runner but had I not incorporated my cross training several times a week, there was no way I could have run up those big hills in Central Park twice with ease.  I only ran 1-2 x a week with my running training but the cross training gave me my fastest time ever and helped me tackle every hill swiftly.  Other types of cross training can be cardio in the form of biking, spinning, stairmill, rowing and the elliptical.

4.  NUTRITION

Just as important is eating and nourishing properly for the race.  When you are training intensely several times a week, your body needs more calories to operate functionally. Do not make the mistake of cutting back calories as you will have no energy and will run out of gas.  I come across many people who want to lose weight by running as much as possible and severely cut their calories at the same time.  When your body does not have enough fuel from the right resources, it will eat away at any muscle it can take from and therefore decreases your metabolism.  You are basically starving your body and either you will look emaciated or you will come to a plateau.  This is not an ideal or a healthy way to lose weight to begin with and it won’t be sustainable over time.  Eat well balanced meals and eat according to your daily activities.  Your body will need and crave more on the days that you are exercising.

Also it is best not to eat a heavy meal before a long distance run and to experiment with what works best for you.  It is not uncommon to experience gastrointestinal disorder or diarrhea during a long run due to insufficient blood flow during digestion. In this case, it may be better not to eat 2 hours before the run and to avoid high fiber foods, coffee and tea.  Stick to foods that are more binding like a banana and a bagel. This is more common in novice runners but everyone is different.  You need to experiment to see what works best.  If you are not running over 10 miles, this may not be an issue. Since I was not used to that kind of mileage, my stomach did bother me a few times.

5.  HYDRATION

This is critical especially for endurance activities over an hour.  Water is not enough to replenish electrolytes.  Gatorade or coconut water contains electrolytes necessary to stay hydrated and energized throughout the event.  If you are running less than an hour, it is still important.  Make sure you drink at least 8-10 glasses of water throughout the day so you do not get fatigued.  You must replace fluids after a run as well.

6.  SIDE STITCHES

Many experts believe this cramping is caused when the ligament attaching the liver to your diaphragm is overstretched.  To prevent side stitches, exhale as your left foot hits the ground instead of the right foot.  The organs attached to the diaphragm on the left side of the body aren’t as big as those on the right side = less strain on the diaphragm.

On of the most effective ways to prevent a side stitch is to avoid shallow breathing.  Taking in a small volume of air only uses a small portion of the lung capacity, never allowing the diaphragm to lower enough to allow the connective ligaments of the liver to relax.  Breathe deeply (belly breathing) while running to allow the diaphragm to recover.

Also if you are suffering during the middle of your run, try to slow your breathing and your running.  If that doesn’t help, stop, press gently on the pain and push up. This moves your liver and diaphragm closer together to remedy the overstretched ligament.

7. MAINTENANCE

Another very common issue is that runners do not balance their running program with flexibility work or myofascial release (foam rolling).  As I mentioned before, running is extremely stressful on your body and requires a lot of maintenance work.  I have trained marathon runners and triathletes and because they put their bodies through so much abuse, they need just as much maintenance to prevent tightness, injuries and muscle strains.  It is a lot of work but necessary to the health of your body.  Dynamic stretching before running is always good to loosen up the tight muscles.  Foam rolling, especially on the IT Band (search previous blogs for IT Band syndrome) is necessary for many people to prevent knee issues.  Getting a massage helps too.  Static stretching is a must after the run.  10 minutes is not nearly enough and more time should be allocated to balance out your running activities (at least 30 minutes if not more.

Along with my cross training, running placed a lot more strain on my body.  I constantly had to roll out my muscles and stretch every chance I got so that I wasn’t in pain.  I didn’t want to worry about becoming injured either.

These are some of the most important running issues I felt was necessary to address on running activities.  Whether you’re doing a short race, half marathon or a marathon, it is important to have a good balance of everything.  Your body can take more abuse when it’s younger but wear and tear over time will contribute to many different issues or injuries in the future.  Neglecting the important elements of your fitness program may result in spending more time in physical therapy.  What fun is that?

I wanted to experience the half marathon and I had blast with my team.  It was definitely a challenge but I decided I prefer shorter races instead.  It’s been a humbling experience and it’s always great to try new things.  I prefer my cross training to push my maximum fitness performance and will be focusing on my 30 obstacle course navy seal designed course in May (http://www.metrodash.com).  You are all welcome to join me for the 9am race in NJ.

You should try everything at least once whether it’s hiking, rock climbing, bike tour, dance class, or whatever you heart desires.  It’s empowering to be able to accomplish what you never did when you were younger and to become stronger than ever!  Set personal records for yourself.   Whatever your fitness goals are, you should always aim for improvement.  You have the power and the determination it takes to push your limits safely.  It’s all in your hands.

Rock on!

Cindy Lai Fitness

Dear Folks,

Dance Brazil needs your help to bring back live music to yet another beautiful production this year.  I have loyally gone every year and it never fails to please and move the audience.   Dance Brazil combines the beauty of Afro-Brazilian dance, samba, and capoeira and it always leaves you gasping for more.  Our very own Mestre Jelon Vieira, is the founder of Dance Brazil as well as our mestre of Capoeira Luanda.  For those of you who are unfamiliar with the brazilian culture or capoeira, this is a great opportunity to catch a wonderful and inspiring show at the Joyce Theater.

I have copied and pasted below details more about Dance Brazil from their website.  Also if you click on to the link below, there is a video of a taste of previous performances.  Any donations would be greatly appreciated and hope you can all make it to the show.

Best,

Cindy Lai Fitness

“For over thirty years, DanceBrazil has thrilled audiences across the Unites States and throughout the world with its dazzling artistry, which is inspired by the cultural tapestry of Brazil. Whether in the streets or on stage in the most prestigious theaters, the dancers and musicians of DanceBrazil never fail to enthrall audiences with the company’s unique fusion of Afro-Brazilian movement, contemporary dance and Capoeira, the traditional dance/martial arts form that had its origins in Africa and evolved in colonial Brazil as a means of fighting enslavement.

Bring Back Live Music to DanceBrazil

Speed, power, precision and live music: these qualities have defined DanceBrazil around the world for 34 years. Last year, for the first time, budget restrictions required us to perform to taped music. This year’s season at the Joyce Theater in New York City, April 12-24, features the revival of A Jornada, with a beautiful original score by Brazilian composer Marcelo Zarvos. Help us perform this signature piece as it was originally created. Help us bring back live music to DanceBrazil.”

http://www.kickstarter.com/projects/dancebrazil/bring-back-live-music-to-dancebrazil

It’s amazing how quickly the weather changes from “summer-like” to freezing cold in a week.  If you are used to exercising outdoors, it doesn’t mean you should stop.  You will need to make some adjustments to keep up your healthy lifestyle.  If you do plan to continue exercising outside, make sure you layer up properly with fabrics which absorb sweat and gear up with your hats and gloves.

As it gets colder, it will get easier to hibernate and become lazy.  Take all steps necessary to fit in your workouts.  Convenience is key as time is such a luxury.  Join a gym, take a class or schedule an appointment with a personal trainer close to home or work to make most out of your fitness regimen.  There is no reason why you cannot fit in some time into your busy schedule to take care of your health and fitness.  This should always be a priority if you want to live a longer, happier and a healthier lifestyle in the long run.

With the upcoming holidays and temptation everywhere, you will need to stay consistent in order to avoid packing on all those excess calories.  So long as you plan and prepare ahead of time, you can still enjoy your indulgences without overdoing it.  Work hard to earn your “cheat meals.”  Set weekly goals which are achievable, but not extreme.  Every individual is unique so you need to find what works best for you.  Work on a healthy balance between your exercise and your eating.   Both are equally as important, but proper nutrition will give you the best results.

Stay tuned for future tips and suggestions.  This is only the beginning so hang tight and stay focused!

Best,

Cindy Lai Fitness

Come join us today for a fantastic workout and an informative lecture to help you  jumpstart the fall.

http://www.cindylaifitness.com/fitness-nutrition-workshop/

Looking forward to seeing you all there,

Cindy Lai and Molly Lee

It has been a beautiful summer and I hope you all had a chance to enjoy yourselves and indulge in tons of recreational activities.  With the change of the seasons comes a time to refocus your energies, rethink and restart.  You want to create good habits for the holiday season and the upcoming winter months.  What can you do to improve fitness level and to grow as an individual?  I may sound like a broken record but there is always room for improvement.  The actions you take upon yourself to continue your learning and growth in life will lead you to become a wiser and better person in the long run.

Fall is a great season to get rid of bad habits and set some new goals for yourself.  Here are 7 ways to make the most out of this season.

1. Rejuvenate yourself.

Fall is the time to rejuvenate your mind, body and spirit.  Have you been going into workout overhaul doing nothing but eating, sleeping and breathing exercise? This often tends to be the case especially with the summertime.  It’s good to take a break every now and then so you can come back refreshed.  Treat yourself with other forms of activities that promote wellness so you can feel good mentally, physicially, emotionally and spiritually.  Or you can learn to meditate or finally get that massage your body has been aching for.

2.  Travel

If you didn’t get a chance to travel the last few months, plan a trip to your heart’s desires.  If you are not able to take a long trip, even a day or a weekend getaway out of your normal environment can be a great stress reliever.  Sometimes we get so caught up in the hustle and bustle of every day life that we get easily get swallowed in it.  Eventually you can get worn out and even lose motivation or concentration.  I am a firm believer of traveling to revive necessary energies in order to maintain balance and happiness.  Everyone needs a mental break and traveling is great for your soul.

3. Change up/Incorporate a good cross training program

You must always incorporate a good cross training program in order to balance out your weaknesses and to prevent injuries.  If you were not already doing this, now is a good time to start.  If you have been cross training, it is important to evaluate your program every month in order to make improvements.  What is it that you are lacking in your program?  Is your inflexibility getting in your way? Do you need to work on your cardiovascular, strength, speed, balance or timing?  We all have our weaknesses.  In order not to plateau, you must always analyze your strengths and weaknesses and work on balancing them out.

4.  Implement the 3 C’s:  Commitment, Consistency, Convenience

All three factors will lead to a successful training program.  Perhaps you were a bit lax during the summer.  I’ll admit the same happened to myself between work and play.  During the colder months, many of us work very hard to maintain our commitment to our workouts but you also need to find the time to relax especially when the weather is nice.  Now you can get back to business with the busy fall season and plan ahead for consistency.  Time is always an issue.  There is never enough of it but you can make it work to your advantage.  What is it that you need to cut back on? Also, the more convenient the location is, the more likely you are to stick with the program.  Throw those excuses out the door and refocus on what was lacking.

5.  Improve your nutrition

Soon those meals will start to get heavier as daylight fades.  Many of you are leaner during the summertime as you are more motivated to get into better shape and have less of an apetite than you do in the wintertime.  On the flipside, the rest of you have been drinking, partying and eating too much with all those never ending functions and weddings. Food also changes with the season and you may start to crave heartier meals.  Cut down on the alcohol and the junk food and incorporate more vegetables, lean protein and complex carbs.  Eat more wholesome foods, organic if possible and detox your body by starting fresh.  Smaller consistent meals throughout the day will keep your energy levels up.  Hydration is extremely important as well.  Try to scale back on the overdose of caffeine, soda and juice and drink more water and coconut water.

6.  Think outside the box and get out of your comfort zone

If you are always in your comfort zone, you will never grow!  You need to put yourself in uncomfortable situations so you can continue your growth.  Take a dance class, boxing or do something completely random which you would never do.  Place yourself in situations where you will constantly be challenged so you don’t get “stuck” in life whether it’s work, personal or social.  Fall is a great time to learn something new and what you learn in one area, you can always apply it to other areas.  Challenging yourself mentally as well as physically will also build up your self-esteem and confidence, both of which are important elements in playing a good game.

7. Find your motivation

Different people are motivated by different things.  What are your individual goals? Do you want to lose weight, increase muscle mass, rehabilitate that injury, strengthen your moves, sharpen up your skills or prepare for another batizado?  These are all valid reasons to improve your training.  Once you have identified your motivation, set short term goals to accomplish them.  If your goals are too extreme and difficult to achieve, you will only end in setting yourself up for failure.  Smaller goals along the way are much more reasonable to a successful training program.

The new season can become very fruitful when you apply a refreshed and new attitude towards a healthy fitness regimen and life.  It is time to get rid of the negativity  and bad habits and give yourself a clean slate to start with.  Balance is what you need to become a better and wiser individual.  Take the time you need to reset yourself and evaluate what exactly you need to accomplish.  Relax and breathe…so many of you have forgotten how to do just that which makes all the difference in the world.  Move forward with your new mentality and prepare yourself for some very positive changes.

There will be a fitness and nutrition workshop this sunday with myself and Holistic Nutrition Counselor Molly Lee to help jumpstart the fall with a healthy new attitude.  Come join us!  Please see link for details:

http://www.cindylaifitness.com/fitness-nutrition-workshop/

Thank you and looking forward to seeing you there,

Cindy Lai

Capoeira is an afro-brazilian martial arts created by the slaves from Africa in Brazil sometime after the 16th century. It combines the elements of dance, music and martial arts. Our Mestre Jelon Vieira is responsible for bringing capoeira to the US in the 70′s. Our group Capoeira Luanda is very proud to celebrate this spectacular event and we invite you all to come join us and watch some excellent capoeira from capoeiristas all over the world. There are a full week of intense workshops but the main event will be this Saturday 9/4.  Click the image below to see the enlarged version.

Looking forward to seeing you all there.

Cindy Lai Fitness

Cindy Lai Fitness invites you to 35 years of Capoeira in the United States