Tone: Bridge Series

On busy days, when time is  nonexistent  I find myself wishing for a magical exercise routine. A routine that could reduce and prevent back pain; while strengthening and toning the paraspinal muscles, the quadriceps, the hamstrings, the abdominal, and the gluteal muscles. A workout I could squeeze in anywhere and still achieve results. 

Luckily, the pelvic bridge is that magic exercise. Bridge work is popular with trainers and pilates instructors for its strengthening perks, with physical therapists as a back injury rehabilitation exercise, as well as with sex experts, and new mothers, for the moves added perk of strengthening the pelvic floor. 

Bridge work tones your ass, legs, and abs.

The bridge helps alleviate back pain by stretching out the hip flexers, and engaging the back muscles. When in a bridge pose you can concentrate on and feel the alignment of your body allowing you the foresight to concentrate on posture. This bridge series is a challenging workout designed for tone maximization.  

Fit: Long Weekend Edition

Happy Memorial Day/ May Two-Four Long Weekend! 

May Long, is in my mind the un-official start of summer. The weekend is usually a gong show with parties, music festivals, beer, more beer, camping, golf, and non-stop social activity. The sheer mention of may long weekend gives me a bit of a hangover. In the past for May Long, I've made the trek to The George for Sasquatch Fest. This year, the lineup is incredible featuring: Fun., Santigold, Jack White, Girl Talk, Of Monsters and Men, Portlandia, and many more. I wish I could be there, but warmer weather in the Baja calls my name. 

With holidays, parties, and non-stop summer adventures finding time for fitness can be a challenge. Fortunately fitting in 20 minutes a day is easy. My new Fit On the Go Routine is an easy to follow full body cardio and toning workout. It will get you fit and tone in just 15 minutes a day. 

So you can enjoy the most of your summer! 

Sweat: Leg SOS

High Heels, might be a gift from the beauty gods. Heels transform the look of a woman by elongating the natural lines of the body, lifting the ass, and blessing the wearer with an extra shot of confidence. Heels are the ultimate beauty booster. Unfortunately the look of long lean glamour given to a shoe fanatatic from high heels comes at a price. 

High heels are the ultimate short term solution; they lift for an evening, week or even month. In the long run the beauty cost of always wearing high heeled shoes is pricey and beauty stumping. High heel shoes force the foot into a permanent flexed position. The hyper flexed foot can cause pre-mature arthritis through  hyper tension of the calf an Achilles tendon. 

Fortunately the painful beauty stumpers of always wearing high-heeled shoes can be prevented through foot and leg articulation exercises. This 10 minute workout is the perfect antidote to legs burdened by the pains of heels. The routine is lengthening, toning and stretching. Follow along and enjoy long lasting leg beauty. 

Sweat: interrupted.

Every month I am pestered and bullied, like most women, by my own body. In the days leading up to Aunt Flow's arrival I find myself cranky, irritable, somewhat emotional, and insatiably hungry. It sucks. 

Of course, Auntie has no concern for special events. She comes as she pleases. 

I dispose my monthly visits. The uncomfortable silence, the blotchy skin, the bloating. When Auntie comes for a visit I feel my sexuality vanish as I seek solace in flattering sweats, (no they don't exist). During her visit, the thought of exercise becomes a chore. I find myself making silly excuse like: "I probably can't even fit into my workout clothes right now." 

The problem with making excuses is that it only perpetuates the problem. To achieve results in anything one must remember to: first breath, then to think pro-active, and re-active. Dragging your self to the gym for a good old fashion sweat to burn off period related steam has been proven to help  reduce the severity of:

Cramps:

By releasing endorphins the body's natural painkillers, 

by increasing blood flow, 

loosening muscle tension, 

and eliminating excess water. 

Bloating:

By waking up the large muscle groups and eliminating toxins through sweat.

Improve mood:

 Through the release of serotonin, and other feel good hormones.

Improve skin tone and elasticity:

 Which totally helps to remind you of how beautiful you truly are. 

Exercise helps to get you feeling yourself again. Break out a sweat; you'll thank yourself. 

Sweat: Beachen Bod

Instant Body Boosters

Wear the right clothes:

To accentuate your a$$, wear the right pant. Wear pants with narrow legs; that are fitted around the tush. A cigarette leg is classic and elegant because the fitted pant projects the image of an hourglass figure. 

To accentuate your midsection, look for a high-rise pant that frames the natural curve at your waist line. Add a big belt to break up the look, and enhance the illusion of voluptuous curves.

To highlight your beautiful broad shoulders look for a tops with a boat neck. 

The shoulder line of your shirt should always hit just below where your arm and shoulder join. This gives your arms the illusion of length. 

Go Indigo:

When choosing jeans, and knit sweaters pink an indigo hue. The dark color is figure flattering, without the harshness of noir. Dark denim, can be flattering in all washes and textures. When a choosing a lighter denim opt for a thicker fabric, a heavy white denim will add more shape to your figure while camouflaging problem areas. 

Tone It Out:

The more muscle tone you have, the better your body will fill your clothes. Aim to 

fit in 15 minutes a day for an easy toning workout. Alternate between major muscle groups. When you target your arms you engage core/support muscles that help to tone the lower body as well.  

Sweat Mistakes

When it comes to exercising we are all guilty of a few faux pas. I have a tendency to get stuck in exercise ruts, because I fail to mix-up my work outs. I love the Tracy Anderson Method, because she switches up the routine every 10 days. Staying constant with my TAM workouts has eliminated my exercise boredom. Before Tam, I was a cardio snob. I would spend hours running. When in my cardio only phases I struggled with achieving results. We all make mistakes, and below are a few of the biggest sweat mistakes we exercise fanatics are making. 

1. Excuses, Excuse Excuse:

" I just don't have time to fit in a workout...So-and-so needs me to do blah-blah-blah..."

When it comes to working out, or eating healthy the average woman has an advanced ability to make excuses and negotiate alternative plans to reduce lack of sweat guilt. In business success there is no room for excuses and costly negotiations are not viewed positively. Success is the result of handwork, and ownership of ones goals. This means accepting the challenges. Treat your fitness goal like an investment.

Make an appointment with the treadmill, buy yourself a new workout outfit; treat it like a business meeting, (or a beauty appointment). 

2. Ehh? Change up my workout-

Performing the same exercises routine every day is the surest way to get you in a fitness plateau. In addition the repetitive use of key muscles can cause injuries, and extreme muscle fatigue. Change up the intensities, and the exercises. Our bodies are smart, and they adapt quickly to new routines. To challenge muscles to constantly evolve workouts have to stay progressive and challenging. Break through your plateau to realize new potential. Changing up your routine will help make workouts more fun; and as a transferred benefit will make you more willing to make changes in other areas of your life. 

3. CARDIO Snob

Only spend time on the elliptical or treadmill in attempts to burn fat, and snub the poor weight room?

Cardio is crazy important; but it is best paired with weight training. If you fear bulking up opt for high reps and low weights via Tracy Anderson Style. Muscle burn more calories at rest than fat. To increase your resting metabolic rate up your strength training. 

4. Chatter Box Supreme

Excising with a buddy is a great way to stay motivated, but make sure you are concentrating on the workout not talking. If you can talk with ease; you aren't working hard enough. And don't even think about talking on the cell- which takes you out of the workout completely and increases your likelihood of gym related injuries.

5. Music 

The tunes you listen to subliminally determine the intensity of your workout. Make a play list with songs that match your workout. For cardio pick up beat tunes, and strength training pick a slower song with a more steady beat. Matching your play list to your workout will help maximize core benefits and will reduce your likelihood of injuries. 

Shuffle the play list around to change your workout. Try mixing a song of cardio between songs of strength training. Go to Spotify to get new music inspiration- 

AND always keep your music volume low enough to hear whats happening around you. 

Sweat: Heavenly Abs

"I Scream, 

You Scream, 

We all Scream- for Screen Proof Abs!"

No one dreams of rocking an inny minny bikini with intentions of showing off their double budda bella. According to prevention magazine both men and women agree that the stomach is their biggest problem area. In hopes of flattening the midsection billions of crunches are performed each day across North America.  Our Abs are made up of many smaller muscle groups. Over use of one group can prevent exercises from being effective.

A strong core: helps protect the spine, increases balance, and can elevate your fitness and skill level in recreation activities. I love to snowboard, and by training my core I am able to progress my riding while preventing injuries. 

When training your core, it important to engage the various accessory muscle groups. To effectively tone the abs, exercises need to be modified and designed to engage the smaller less used accessory muscles. 

Below is 12 minute intense ab routine, designed to engage the entire core (inspired by the Tracy Anderson Method). Follow along, remembering to keep your stomach in and shoulders relaxed. 

This routine is challenging and rewarding. Follow along, and you will be amazed as your core transforms!

French Woman Don't Get Fat

 Mireille Guiliano has received literary praise for her best selling non-diet, diet book: "French Woman Don't Get Fat"(2004). Guiliano was inspired to pen "French woman Don't Get Fat," after she spent a year living in America as an exchange student. Mireille left France thin and petite, and returned home plump and round.

French woman seem to live a life of effortless beauty. They eat: bread, cheese, and desert. They drink: wine, champagne, and milk. French woman claim to lead a wholesome life void of sacrifices. Mireilles book may have been the health champion of 2004 as french lifestyle tips were grossly adopted by North Americans. Fast Forward to 2011, and a new world trade imbalance takes center stage among French product imports.  The biggest American import into France is now Jenny Craig. One of the leading diet programs in the US, and the world. If French woman don't get fat why is Jenny Craig so popular in France?

From 2006 to 2009 adult obesity rate rose in France by 11%. Roughly one in three French Adults is estimated to be overweight. In 2006 Jenny Craig was purchased by Nestle, the worlds largest food company. Nestle purchased Jenny Craig in an effort to inspire an image shift from sugary junk foods to positive lifestyle snacks.

The Jenny Craig product in France, has been made-over to appear more tech savvy and trend relevant. The company is working with classic french chefs to create gourmet meals at fractional calories. The company has also been working with contemporary dance and exercise specialist to create more playful and fun to follow exercise videos. French participants of Jenny Craig are encourage to engage in a specially designed social media site where participants can share feed back and encouragement.

The average French Jenny Craig participant is 46 years old and overweight. A person is considered overweight if there body mass index (BMI) is above 25.


In the past 10 years the cuisine of France has been Americanized. Fast food chains are a common sight and have forced a change in diet for the French people. Nestle is excited by and for the growth of Jenny Craig en Francais. The company notes that French woman have desire to engage in the sport of seduction- In France when a woman gets married she aims to increase her lure. French woman like us battle weight, unlike us they use their vanity to fight frumpy temptations.

Beauty is about loving your curves, and embracing womanhood. The product modifications Jenny Craig has had to make to appeal to the French market are aimed at building body confidence and respect. Life is to be enjoyed; in moderation.