1. Who Are You Getting Your Health Advice From?

   It looks like many of us are turning to wellness influencers for our health advice these days. I don’t have to tell you that this can be a dangerous and slippery slope. I always make sure that I look up the credentials of any influencer that I plan to follow. Just because the word “Doctor” is in their title, it doesn’t mean that they are a medical doctor. Check out this article for more details on this disturbing trend.

2. AMA Launches Health vs Hype Medical Series

   To combat the problem discussed in the above snippet, the American Medical Association just launched an 8-part series that takes a deep dive into some of the viral wellness trends. Check it out.

3. Why Critical Thinking Should Be A Part Of Your Wellness Practice.

   I rarely use Chat GPT and after reading this article, I plan to keep it that way. A single quote from the article caught my attention, “We can’t imagine operating in modern life without the ability to read — so why would we willingly erode our ability to think? This was an eye opening statement for me.

4. Taiwanese Grandmothers Train At The Gym

   There are two things that I learned from the Women’s Conference this week. 1. It’s NEVER too late to start lifting weights. 2. Women need to be strong because we are usually the caregivers that family and friends rely on. In this video two Taiwanese grandmothers exemplify just that. Enjoy the video and grab your reading glasses because there are subtitles.

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1. Cindy Sweats 🥵

   Most of us have experienced low back pain at some point in our lives. My natural inclination was to stretch my back because it felt good. Right? I have since learned that strengthening the low back extensor muscles is essential. Here is a strengthening exercise that I picked up from my PT many years ago.

2. Recipe Of The Week 🍽️

   Strawberry season is almost here and that means strawberry smoothies. Try this simple recipe and don’t be afraid to use frozen strawberries-that’s what I did. And if you want to infuse some protein, simply add a scoop of Greek yogurt.

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1. Skin Care 101 Quiz

   It’s that time of year when we need to be diligent about sunscreen and skin protection. This little quiz will test you on other aspects of skin care too. I scored a 9 out of 12 and was a bit disappointed in my performance. 🤷🏼‍♀️

2. You Can Order Your Own Bloodwork Now. Interpreting The Results Is Another Story.

   It can be tempting to take your health into your own hands these days. Long waits to see your doctor combined with brief doctor visits have many of us frustrated. Before you decide to order your own bloodwork, please take the time to read this informative article.

3. Your Doctor Is Using AI To Take Notes. What Could Go Wrong?

   When I was having knee problems last year, my physician used AI to record our conversation then sent the notes to me. I found this to be particularly helpful since we were discussing a variety of options and his AI notes were thorough and easy to understand. However, my positive experience may not be the case for everyone. Now that AI is part of our lives, I would take the time to read this article.

4. I Love Strength Training. Do I really Need To Do Cardio Too?

   What do you prefer, cardio or strength training? If you had posed this question to me decades ago, I would have send “Cardio, hands down.” Today my answer would be, “In the moment I love doing cardio (especially running) but I absolutely love how I feel after a great strength training session.” What about you; Cardio or Strength training?

5. The Best Time To Take Magnesium, Vitamin D and Other Supplements.

   I never considered the timing of taking my vitamins and supplements until I read this article. TBH I keep them close to the coffee pot so that I don’t forget them each morning. This article also addresses which vitamins should be taken with food. If you take vitamins and supplements, it’s definitely worth the read.

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1. Cindy Sweats 🥵

   I have a great killer low body series for you today. You will exhaust the whole right side then you will go to your left. Each exercise consists of 20 reps. So, grab a single heavy weight and give it a try!

2. Recipe of The Week 🍽️

   I picked up this dressing from the instagram of Dr. Jessica Knurick, RD, Phd and it’s a winner. Take a heaping spoonful of humus and add balsamic vinegar to it, stir it up and voila! How easy is that?

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Pictured here, our dog Charlie and my husband Tim

1. Can Food Actually Be Medicine? These Doctors Say “Yes”.

   Prestigious medical schools like Tufts University are placing their students in the kitchen as a part of their formal training. Maybe an apple a day does keep the doctor away!

2. Protein Powders and Shakes Review

   I am often asked for my opinion on protein powders and supplements but as a Health Coach, I am not an expert in this field. Fortunately my daughter Madeline is a registered dietician and an expert that I can turn to! Another great resource is Consumer Labs who recently produced this comprehensive review. Feel free to scroll directly to their list of recommendations.

3. Does Dry Needling Relieve Pain?

   Several years ago my PT did dry needling on my knee. He explained that the simple procedure would inflict micro tears in my muscles resulting in the bodily response to inflammation. TBH I am not sure if it worked because I was doing the dry needling along with physical therapy and other things. This article does a nice job explaining where, when and how dry needling may work for you.

4. What Really Controls Our Appetite—Hunger, Stress or Habit?

   The reasons we eat can be very complicated. I spend a lot of my time talking to my clients about their eating habits and what drives them into the kitchen cupboard. It can be empowering to understand what drives our cravings or desire to eat and this article does a comprehensive job explaining the process.

5. In Defense Of Dumb Dogs

   I could not resist this one because we have a dumb dog! #CharlesMarieMcDonough

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Cindy’s Stuff

1. Cindy Sweats 🥵

   How about working those oblique muscles today? In this video I will demonstrate several exercises that will target this important muscle. Give them a try!

2. Recipe Of The Week 🍽️

   Chipotle Steak Rice Bowl with a Vegetarian Option was featured at the McDonough household this week. My carnivores had steak and I added black beans to my rice bowl. This meal is easy to modify and put together. I hope you like it.

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While in Boston, I’m sure that I will bump into some runners as the Boston Marathon kicks off on Monday! Let’s hope that none of them are dealing with plantar fasciitis. If so, they should check out snippet ✂️ #1. And, don’t forget to read all about fiber, view some butt exercises and check out the 82 year old jump roper! Have a nice Sunday everyone.

My daughter Madeline and I. 💍

Here I am with my sisters Kate and Dottie

1. 3 Simple Exercises To Keep Your Feet Pain Free

   It’s flip flop season folks and that means plantar fasciitis could be right around the corner. There is nothing worse than stepping out of bed in the morning with pain in your heel and feet. If that sounds like you, read this article! I had plantar fasciitis decades ago and it looks like the treatment protocol has changed a lot!

2. Easy Ways To Add More Fiber To Your Diet

   Adding more fiber to your diet is not that hard to do! I was pleasantly surprised to see this list along with simple ways to add fiber into your life. There are no special recipes or meal prep involved here! This is a quick and very useful read for you.

3. Why Alcohol Makes Us Both Happy and Miserable And What It Really Does To Our Minds And Bodies.

   This is a fascinating read and is NOT one of those articles designed to scare you into sobriety! Rather it’s an article that will educate and make you think about how alcohol fits into your life or doesn’t. Note: this article appears to have a paywall but it does NOT! Just click on the ⬇️

4. The 82 year Old Jump Rope Queen Of Beverly Hills

   This woman is sure to put a smile on your face and provide you with some inspiration too! We jump rope every week in my classes and it makes me feel like a kid again! In this article, you will learn how to work your way up to this fun and bone building activity.

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1. Cindy Sweats 🥵

   We are featuring the butt again this week! After all, your butt is your powerhouse AND the largest muscle in your body. Today’s exercise, will focus on the gluteus maximus.

2. Recipe Of The Week 🍽️

   Today I am bringing back the Strawberry Basil Cottage Cheese Bowls. What an unusual but absolutely delicious combination of ingredients. Now that strawberries are back in season, I highly recommend that you give this recipe a try. It’s also a way to add fiber into your diet!

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Last week we worked the “side butt” aka the gluteus medius. This week we will focus on the “big butt” aka the gluteus maximus. Bands can be purchased at Perform Better at a very low cost. This basic exercise is certain to bust your butt!

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1. What I Saw Inside Functional Medicine

   The functional medicine model has always appealed to me. After all, the notion of addressing the “root cause” of health problems as opposed to managing symptoms makes a lot of sense. I genuinely thought that our healthcare system should embrace and move towards this model. After reading this article by Dr. Jessica Knurick I now understand why we need to look at many functional medicine doctors and the industry itself with a discerning eye. I HIGHLY recommend that you read this one.

2. How Often Should I Replace My Running Shoes?

   In honor of my son-in-law Aabhas who recently replaced his VERY old running shoes, I share this article with you. TBH I thought that the decision to replace running shoes was a simple one. I was always told to turn them in after 350 miles. As it turns out, the decision is more nuanced and this article explains why. I would suggest that you write the purchase date of your running shoes inside the tongue of the shoe. Time can fly and before you know it, your shoes are 10 years old! 😉

3. 10 Small Things Your Neurologist Wish You’d Do For Your Brain.

   This list blew my mind and was not at all what I expected. It’s a very quick read so don’t skip over this one! I am taking “small thing #3” more seriously. My doctor also mentioned this to me at my physical last week.

4. Does Intermittent Fasting Live Up To The Hype?

   So many of my clients ask me about the benefits of intermittent fasting. There is SO much information out there on the topic and this article does a great job spelling out what the real research shows.

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1. Cindy Sweats 🥵

   A couple of weeks ago I was extolling the virtues of a strong butt and promised some exercises. Well, here they are! All you need is a mini-band which you can order here. I suggest that you start with the green band then work up to the blue band.

2. Recipe of The Week 🍽️

   This week I feature One Pan Mexican Quinoa. This is a simple vegetarian dish that I can throw together when I am short on time but don’t want to be short on nutrients! I hope you like it.

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Here is a series of 10 moves that are 30 seconds in length each. These exercises are designed to work your gluteus medius—aka “side butt”. Next week we will work the gluteus maximus—you know what that is! All you need is a mini-band and a watch to time each exercise. Good luck. ☘️

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1. This Muscle Is The Unsung Hero Of Longevity.

   Not a week goes by when I don’t work my glute muscles and those of my clients. Having a strong butt will save you from back pain, knee pain and hamstring pulls. Trust me—-I know! 😫 Please read through this article for more information and I promise to feature some butt exercises in next weeks Snippets. In the meantime, check out my Butt Buster exercise to get you started!

2. Forget About Muscle Mass As You Age. Focus On Strength.

   Muscle mass is nice and it’s fun to build those “glam” muscles like your biceps but it’s even better to feel strong! I was recently shopping at Costco and was about to pick up a 35 lb bag of dog food when a kind man offered to help me. I politely declined and felt so satisfied as he watched me lift the bag and hoist it into my cart. My story is a bit of a “sick brag” as my kids would call it it but it felt awesome. This article will highlight functional strength training and how this type of training can help your everyday life. Think lifting your luggage and placing it in the overhead bin! 🥵 Warning: Dr. Peter Attia is quoted in the first paragraph of this article but that is it.

3. Yes, Credentials Do Matter.

   Speaking of disgraced physician Dr. Peter Attia, it is really important to check out the credentials of medical providers that you plan to see or follow on social media. This succinct article will tell you what to look for and how to determine who is legit.

4. Can Collagen Really Do All That?

   A hot health topic these days is collagen and all of its benefits. Although collagen does serve a purpose, it’s not the be all and end all that most people think. Read this article to learn about the real benefits of collagen and the myths that surround it.

5. To Set A World Record at 81, All She Had To Do Was Hang On.

   I am always inspired by those women and men who continue to push themselves physically and mentally despite their age. Don’t miss the beautiful story of 81 year old Bonnie Sumner who set out to break a world record after the loss of her husband. She is sure to inspire!

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Cindy’s Stuff

1. Cindy Sweats 🥵

   Here is a killer core series for you to try out! It’s only 2 exercises that you complete twice. Since your lower back is supported, most of you should find this series to be doable. All you need is a set of 5 lb weights.

2. Recipe Of The Week 🍽️

   Today I am featuring my “go to” smoothie that I probably drink 6-7 times per week. It’s simple to make, healthy and keeps me full for hours! I hope that you enjoy my Peanut Butter Protein Smoothie.

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You’ll also find some VERY useful snippets on shockwave therapy and women’s heart health. Don’t forget to check out the World Happiness Report ✂️ #4 and a new arm exercise routine and protein/fiber packed recipe from moi! Have a wonderful Sunday everyone and see you next week.

1. Got Elbow or Heal Pain? Shockwave Therapy Can Help.

   Last year I had achilles tendonitis and I can personally vouch for the effectiveness of shockwave therapy for its treatment. It can take FOREVER to heal from achilles tendonitis and plantar fasciitis and shockwave therapy may help to speed up the process. It did for me. This treatment only takes about 5-10 minutes but it does hurt! The out of pocket cost ranges from $50-75 but it was totally worth it for me. This article will explain the process of shockwave therapy and discuss its uses for a variety of injuries.

2. Menopause And Your Heart. What Every Woman Needs To Know by 40.

   Until last year, I thought that staying on top of my HDL and LDL cholesterol levels was sufficient for my heart health. Nope! According to experts, there’s one significant risk for heart disease that standard tests overlook: your level of Lipoprotein a, often known as Lp(a). Please read this article for more information.

3. How To Create Your Own Affordable Wellness Vacation.

   Most luxury wellness vacation locations don’t quote prices on their websites. When I shared this tidbit with a friend, she replied “If you have to ask then you can’t afford it.” 😉 She’s probably right. Truth be told, I would feel incredibly guilty paying exorbitant prices for a wellness vacation when I know what to do to be well! With that being said, I still would like to try one and I was amazed by the practical and affordable ideas and places mentioned in this article.

4. The World Happiness Report

   I’m grabbing my gloves and cross country skis and moving! Can you guess the top spots on the list?

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1. Cindy Sweats 🥵

   Everyone likes the look of strong biceps and back muscles. Right? In today’s video I demonstrate an upper body series that focuses on the biceps and upper back. Light weights between 3-5 lbs are all you need.

2. Recipe Of The Week 🍽️

   Everyone seems to be obsessed/focused on increasing their fiber and protein intake these days. So, I pulled the recipe for Lemony Lentil Quinoa Salad from the archives for all of you. This delicious side dish or entree is loaded with both protein and fiber. Consider this dish for a boost at lunchtime.

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Wishing you all a wonderful week ahead.

1. Home Essentials For Anxiety and Depression

   Managing anxiety and depression takes daily work, and small additions or changes to your environment and routine can help. This article does a fantastic job itemizing how to improve your living space. Please keep in mind that these changes will not replace professional care. As someone who is an anxious person, I have found these suggestions to be helpful.

2. We Tried The Brick Phone Lock And The Struggle Was Real.

   Social media and news feeds do NOTHING to help my anxiety so I have cut way down on my phone use. I took all news apps off my phone and deleted the threads app. So far I have been able to stick with it but I do find myself sneaking back into Instagram. The ladies in my class were talking about “the brick” the other day and it sounds like an interesting way to set boundaries around my phone use. To learn more about the brick, read this review and explanation about how it works.

3. What is Concierge Medicine and Is It Worth The Cost?

   Seeking good healthcare these days can be tough. I am currently on a 9 month waitlist to see a highly regarded gynecologist at the Cleveland Clinic. Frustrations like mine can lead many of us towards a concierge medicine practice. This article does a concise and thorough job explaining the pros and cons of concierge medicine.

4. Best Cities For Saint Patrick’s Day Celebrations 2026

   How are you going to celebrate Saint Patrick’s Day this year? Despite the fact that I hail from the best city for Saint Patrick’s Day Celebrations, I will struggle to find something green to wear and slap it on. ☘️

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Cindy’s Stuff

1. Cindy Sweats 🥵

   The ladies in my class are always willing to step out of their comfort zone. In these 3 drills, I challenge them to pick up the pace of their foot speed. Give them a try!l

2. Recipe Of The Week 🍽️

   Try this Spring Minestrone Soup with Kale (or spinach) and Pasta. Spring is in the air which means it’s time to transition to seasonal soups and away from heavy stews. This soup does the trick!

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1. Why Does Drinking Mess With Your Emotions?

   Another reason to cut down or quit alcohol altogether. Since my sober summer I have added alcohol back into my life with mixed results. Currently, I will have a single drink when I am out to dinner or attending a special occasion. I am trying to figure out if this is the road that I will take or eliminate alcohol altogether. I will keep you posted.

2. Range Of Movement (ROM) Coach App.

   This is a wonderful app that offers a library of routines to help you target any problem areas—everything from your neck down to your feet. The free version is very generous while the paid app offers more bells and whistles. Coach and Founder Eric Wong is a kinesiologist who also has a great YouTube Channel.

3. Price vs Quality; The Hidden Costs Of Low Priced Food.

   I have mentioned the Yuka app many times in my Sunday Snippets because I absolutely love this credible source for food and product information. In this report, Yuka and Harvard Law School’s Food Law and Policy Clinic reveal a striking reality about how price shapes food composition to the detriment of consumers. The report includes a breakdown of various food categories. Check it out!

4. Multi-Vitamin and Multi-Supplement Product Review

   I have also mentioned the Consumer Lab, another credible source, in many of my Sunday Snippets. They recently did a review of multi-vitamins and 1/3 of them failed the standards set by Consumer Lab. You can read through this extensive report or scroll directly to the products to see where your multi-vitamin lands. I just stopped taking my multi-vitamin Thorne 2 a day but I was happy to see that it made the approval list!

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1. Cindy Sweats 🥵

   I have a new arm combination today that I call, “Clicks, Scissors and Boxes” No scissors or boxes required! Just grab some light weights in the 3-5 lb category and try this challenging arm routine.

2. Cindy’s Book Review 📚

   I just read “How to Break Up With Your Phone: The 30 day Plan To Take Back Your Life. I would give this book 3 stars out of 5. ⭐️⭐️⭐️ The first half of the book describes why phones are so bad for us while the second half has a specific plan. If you are someone who likes to follow a prescribed plan, then this book may be helpful. Unfortunately, I am NOT one of those people! However, there is a section of the book where the author references the work of Dr. Judson Brewer and how his methods can be useful in breaking habits like phone addictions. I have used Dr. Brewer’s approach for stepping out of many habits and have found his approach to be most helpful. You can learn more about him right here.

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My Exercise Library

In Cindy’s stuff you will find a new recipe that I LOVED along with some exercises to get you jumping!

1. Are You Optimizing the Life Out of Your Life?

   Today’s first snippet is a beautiful essay on life. The theme of “Surface Value vs. Real Value” includes many impactful examples that you don’t want to miss. I hope that you all slow down and take a moment to read this brief essay.

2. Estradiol, Lp(a) and Woman’s Heart Risk.

   When most of us think about cholesterol, we think about our HDL levels (good cholesterol) and our LDL levels (bad cholesterol). It is a rare physician that will discuss or test your Lp(a) levels but they should! When my LDL levels rose during menopause despite my plant based diet and very active lifestyle, I was shocked! My physician took things a step further and tested my Lp(a) levels which were slightly elevated. Thanks to Hormone Replacement Therapy (HRT), my levels are back to normal. This article does a great job explaining how hormone therapy can help. If you want to learn more about Lp(a) and what it is, I recommend that you read this article here for more information.

3. Beans, Beans, The Magical Fruit. How Healthy Are They?

   If you want to increase your fiber intake, lower your cholesterol by replacing red meat and add protein to your diet, EAT BEANS! 🫘 To me, this is such a no brainer. Beans are inexpensive, versatile, easy to prepare and delicious. For some inspiration, check out my MANY recipes that include beans right here.

4. Knee Arthritis? Exercise Can Help Manage The Pain.

   It seems that we all have knee pain at some point in our lives. I’m not a doctor BUT in my experience (and in the experience of my fitness clients), the worst thing you can do is rest your knee. I had some of the worst knee pain of my life about a year ago and had to modify my exercise routine but I did not stop exercising! Thanks to a fantastic sports medicine doctor and physical therapist who specializes in running, I am back to running 3-4 miles 4-5 times each week. Don’t give up folks! There is usually a reasonable solution!

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1. Cindy Sweats 🥵

   Did you know that there is such a thing as a “rope-less” jump rope? And did you know that jumping is an effective way to build bone density? In this video, I demonstrate 3 ways to add some jumping into your workouts starting with the “ropeless” jump rope!

2. Recipe Of The Week 🍽️

   Now that March is here, the optimist in me is starting to move away from heavy chilis and stews to lighter yet hearty soups. This Chickpea Stew with Orzo and Spinach was a real winner! I had it 3 nights in a row along with some warm crusty bread and a kale salad. It’s VERY simple to make and BUDGET FRIENDLY! I really hope that you give this one a try.

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I paired this delicious soup with some warm crusty bread, a kale salad and a Peroni 0.0. It was the perfect midweek meal that I had 3 nights in a row!

Yields 4 to 6 servings

Source: New York Times Recipe by Melissa Clark

Ingredients

• 2 tablespoons extra-virgin olive oil, more for drizzling

• 2 medium carrots, peeled and chopped

• 1 small fennel bulb, chopped

• 1 medium onion, chopped

• 2 garlic cloves, minced

• Pinch of red-pepper flakes

• 2 vegetable broth

• 1 (15-ounce) can chickpeas, rinsed and drained

• ¾ cup roughly chopped cherry or grape tomatoes

• ½ cup orzo

• 1 quart loosely packed spinach (about 5 ounces)

• Salt and black pepper

• ¼ cup finely grated Parmigiano-Reggiano, plus more as needed

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  Step 1

  In a large pot, heat the olive oil over medium-high. Add the carrots, fennel, and onion. Cook until tender, about 5 to 7 minutes. Add the garlic and red-pepper flakes and cook for another 2 minutes. Pour in the broth, if using, or water, along with another 2 cups water, and bring to a boil.

• Step 2

  Once the mixture is boiling, add the chickpeas, tomatoes and orzo. Reduce to a simmer and cover with a lid. Simmer 10 minutes, or until the orzo is tender. Uncover and stir in the greens, letting them simmer until soft, about 2 minutes.

• Step 3

  Add more water if you want the mixture to be more souplike, and season with salt and pepper. Ladle into bowls and top with grated cheese and a drizzle of olive oil.

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