Sweat: Sweet Savings

Why is it we, myself included, spend massive amounts of cash on fitness? It seems we are willing to pay everyone, and buy everything that is suggested to help us get in "dream" shape. We spend "x" amount on trainer,  on runners, on gym memberships...etc. The problem from my perspective: is that in paying other for our fitness aspiration we outsource our commitment and fitness motivation to third parties. Fitness is a personal goal, something we can only achieve through our own personal motivation and commitment. We are each responsible for our own fit lifestyle. I am a huge Tracy Anderson Addict, I love her workouts. They are portable, and constantly change. I can make an hour for myself at home, to plug in a DVD and get my sweat on. 

My friend at Sparkles and Spinach posted a pin about a "fit money jar" a few week ago. The idea is incredible. After a workout, you pay yourself for committing to your fitness goal. Since Tracy's workout includes a cardio section, and muscular section I pay myself 2 dollars for completing my workout ( and an extra dollar for sticking to my diet). The fit money jar sits on my desk and serves as motivation. I know that if I stay committed to my workouts and diet I will save $90  in one month. The money I save can be used to buy new lulu lemons or be put towards something I really want. 

Above is a quick 10 minute toning workout. Follow along, and pay yourself a dollar for completing the routine. 

Sweat: The Perks

It is a sad an inconvenient truth of exercise and diet; The fitter you become the harder you have to push through your workout to see results. Fitness is a progression where room for improvement is a constant.
While muscle burns fat or our bodies are programed to be hyper efficient (it's how we survived the ice ages). The increased efficiency of muscle mass means that a greater proportion of the calories we consume are used for energy. As a body decreases in mass, the amount of calories needed to fuel it decrease in proportion. Just like how a massive suburban needs more gas the Ford Focus. Our bodies are programed to be "fuel efficient."

To offset the metabolic slow down we can do so by constantly challenging our bodies by challenging our mind through different routines. Our brain is the least fuel efficient organ in our body, and when it is engaged we tend to burn more calories.

Add challenge to your workout by mixing up your routine, and changing the order of your workout. If you usually finish with core start with it. Or add some exercise to your household chores. The act of exercising in a different setting alone creates a challenge.

Follow along as Tracy Anderson demonstrate a killer workout that can be done in your kitchen!

Beauty: Baby Fresh Skin

The chaos of Graduation, moving, and figuring out what's next is slowly dwindling away. I am exhausted. Every muscle in my body hurts, and my emotions are enjoying the wild ride of an extreme roller coaster. I have not yet figured anything out, but that OKAY. Life will unfold as it is intended. My job is to be ready, and seize the opportunities that present themselves. 

As the pessimist, and optimist debate over the fill level of a class, there is room for the opportunist to enjoy the world that is being ignored. Today, I plan on enjoying a laissez-fair day of relaxation, Tracy Anderson, and beauty. A home spa day to rid myself of fictitious stresses. 

Baby Fresh Skin

This mask is a life safer and no-brainer choice for when you need an energizing pick me up. The rich fatty coconut milk cream is moisturizing, rejuvenating and energizing. The rice flour, has a natural anti-inflammatory, and skin smoothing properties.  The baby's oil ads an extra umph of skin smoothing benefits with a gentle aroma.

(All ingredients can be found easily at health food stores).

1/4 cup rice flour

2 tbsp baby oil

2 tbsp coconut cream 

Stir the ingredients together until well mixed. Transfer the mix into a clean resealable container and store in the fridge for up to two weeks. 

To use the mask, after washing your face, gently spread about 1tbsp of the mask on your face and neck avoiding the delicate areas of your eyes an mouth. Let the mask sit for 20 minutes, rinse off with warm water and pat your skin dry. 

-enjoy!

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: Greener

I saw an interesting article on Recycle Bank last week that highlighted the energy saving benefits of running outside vs. inside on a treadmill. The article stated that if just half off all Nike+ users ran outside instead of on a treadmill for a week enough energy would be saved to power Seattle.

 I find the statement hard to believe, as the research was one sided and funded by a zealous environmental group. Regardless, running out side is such a joy. Especially when the weather is nice. Mix up your cardio: go for a run. 

Then come back and tone your legs/core with me in an easy 15 minute routine. All you need for the my workout is a toning ball (which can be purchased on line Tracyandersonmethod.com).  Bikini season is almost here. Flaunt your assets with confidence, and get your ass is shape.

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!

Sweat: Find Fitness

Gosh, Spring Semester is flying by. I'm finding it hard to believe that tomorrow is Good Friday. I'm debating what I should do for Easter Weekend. Easter in my interpretation is a cause to celebrate with your family and to be thankful for the blessing of new and restored life. A celebration to remember heart aches while progressing forward into life courageously. Easter, in a sense is a celebration of the continuous renal of life. 

I will never understand why I allow my self to become stressed with the nuances of everyday; especially when every day is a gift. The gift is time. So make the most of time. Treat yourself with a smile and workout. Spoil your self with a gentle meditation, or an hour long bubble bath. Relax and celebrate the newness of life. 

In celebration of Easter Weekend, I have made a 25 minute low impact cardio/toning routine that is designed to maximize your workout even in the smallest of spaces. If you have family plans this Easter, sneak away into your room and relish in a 25 minute full body workout. Excuse your self, by saying you need to: "train for the Easter egg hunt, if you expect to compete with the 6-year-olds."

Happy Easter, and Much Love!

Sweat: Long Lean Arms

I'm built like a gymnast; small and compact. I have broad shoulders and a a tendency to "bulk" in my arms. I have always felt somewhat self conscious of my arms (until now).

I aspire to tone my arms, not to bulk them up. Traditional arm strengthening routines were not giving me the results that I desired. I love the concept of designing long lean ballet arms that is promoted in both the Tracy Anderson Method, and Ballet Beautiful. The secret to achieving perfect Ballet arms, is combining strength with stretch. Long Lean arms, are the product of perfect posture and concentrated exercises.


I spend hours hunched over text books, and a key board. When I slouch I can feel my shoulders tightening up and my arm muscles contracting. This forced tension created by poor posture negates the exercises and work I have done to tone and lengthen my arms. When toning your arms, remember the principles of posture: Shoulders down, core engaged and neck long.

This 15 minute arm routine is designed to tone your arms while focusing on posture. No equipment is needed, just follow along and breath through the work. Transform your arms!

Sweat: Stretch Before, Stretch After

Stretching is good for the heart. It helps to break up the lactic acid deposits that are stored in muscles. If muscle are over burdened with lactic acid they stiffen up because clean oxygenated blood cant flow through. I often struggle with remembering to stretch properly. Before you physical exertion a gentle warm up helps to get the blood flowing; after a workout a gentle cool down helps the muscles flush out waste.

This 2011-12 ski season, I have been blessed with infinate powder days. I can honesty say that I have had more powder days this season than park days. Thanks to mother nature, Sunshine Village, and Red Mountain. The powder is heavenly- and the pillows luxurious. I'm loving the conditions; even though my muscles are taking a beating from the mountain and the fresh snow.

I find that religiously following an exercise program like TAM really helps keep my body in top mountain shape. TAM workouts help increase: strength, flexibility, and cardio. With all the physical demands of the mountain, I'm finding myself in need of a little extra TLC. I have had to up the anti on my stretching.

This 10 minute stretch routine, will help build strength and flexibility. It is a great way to loosen up your muscles and warm up the body. Perfect before of after the slopes. 

Pain, and The Running Shoes

 Old broken, cush-less sneakers are the evil of villains of the workout. They lure you in to their chamber of torture through; "a healthy lifestyle" promotion. The old sneakers sneer with content as you resolve to exercise more. They feign interest in your progress until that first pain of chin splits surges through your leg. Old workout shoes are the number one cause of fitness related injuries in women.

Most of my workouts are done either: at home with Tracy Anderson (or my own tramp creation); or at the gym on a treadmill. My shoes rarely get a taste of dirt and because of their diet they are able to maintain an air of youthfulness. My runners may look brand shinning new- when in reality they have exceeded their recommended millage and are beginning to cause serious pain.

Most gear is made for a recreational user; this fact is the reason that some people can have the same shoes for a decade without need to replace and others seems in constant state of gear replenishment. The average Running shoe is designed to last 300-400 miles (depending on intensity). If your average run was 6 miles- then your shoe should be good for a maximum of 100 runs. But the structure of your shoe changes depending on the exercises. An hour of aerobics is considered to have the wear and tear of 10 miles, because of the constant change in intensity and direction. This means that for aerobics freaks like myself shoes should be replaced every other month.

 For cardio machine addicts 30 minutes on the treadmill has the wear of 5 miles; because the tread on most treadmills is a little loose which cause your foot to land harder than it would on the ground. This again reduces the life of your shoes-though the stationary bike and the elliptical have nearly a net-zero impact on your runners.

If you need, think you need, or doubt you need new runners here are few tests and considerations to appropriately guess the utility age of you shoe.

1. Millage- How long have you had your shoes, and how often do you work out? If you work out 5 times a week for about an hour you will need to replace your shoes at minimum of every  4 months.

2. Pain- If you ever feel pain in your chins/joints. Trash you shoes. The first place our bodies feel pain as result of poor sole cushioning is in our chins, and then moves on to other joints. To prevent further injuries take a few days of training and return with new shoes or supportive insoles.

3. Soles no more-  I would hope that this would be an intuitive sign that you need new runners; but I know from experience that i have held on to certain runners way past their best buy date because I liked them, regardless of the fact that their soles were bare.

4. The twist test- If you were to hold you shoe in both hands and give it a good old fashioned twist it should feel firm; not flimsy.

If you shoes fail the twist test, give you pain, or have a naked sole. Its time to replace. You will be amazed by the difference.

Tone: Core, Tush, and Legs

Strength training are the exercises that truly transform your body. Through toning exercises you can re-model, and re-design your body; to create your perfect shape. I have been doing the "Tracy Anderson Method" for over a year now, and have never felt better about my body, or about myself. 

I am so grateful for Tracy Anderson, she has given me confidence, strength, and an internal respect for myself. I have always been active, and I have always tried to eat healthy- but with TAM; I am able to relax about the little thing. I enjoy my workouts, I enjoy my time to sweat, and I love how much stronger I am both internally and externally. Tracy, YOU ARE AMAZING. Thank you. 

I have transformed and been transformed by Metamorphosis. I am truly happy with my body, and because of my contentment with my body image; I am happier, and more optimistic. Tracy has given me the greatest gift of self love, through her method. I wish to pay the gift forward. 

I understand that finding the time to squeeze in a workout may be challenging- 

I understand that gyms can be full of distractions, and waisted efforts-

To change your body, you have to change your mind. Fall in love with working out. Squeeze in a mini workout during commercials or before bed. Just 10 minutes a day, can help give you the mental boost to grow you confidence and transform your life. 

Sweat: Tramping into spring

As far as I am concerned there is no better workout than the Tracy Anderson Method. I love how her method centers around the importance of cardio and muscle conditioning. I religiously follow my Tracy Anderson workout; changing up my muscular routine every 10 days. Once the body gets to familiar with an exercises it will rely on "muscle memory" to perform the action. When our bodies rely on muscle memory, they get lazy and look for short-cuts. While muscle memory is great for learning choreography and new tricks- it is kryptonite for body transformation. To break through fitness plateaus- Muscle Memory has to be avoided.

I tend to get lazy with my cardio. It is the same 30-60 minutes a day. They play list might change, but the moves are repetitive. I made this 30 minute urban rebounding routine to help me break through my fitness plateaus. I'm using an urban rebounder, to build muscle stamina while burning maximum calories. Urban rebounding is a great aerobics alternative, because it provides incredible intensity at a low impact. Urban rebounding helps shake out the lymphatic system while being an acceptable form of exercises for people with joint and impact injuries. 

Hope you enjoy!

Part one is 15 minutes, starting with a warm up:

And part 2 is 15 minutes, finishing with a light cool down:

Fit: Exercises to travel with

                     

I spend a fair amount of time in hotel rooms and on the go. The amenities at a given "destination" are never constant. There might be no gym; or there might be a janitorial closet with a single 1980's exercise bike, and a stretch mat; or there might  be a state of the art 24/7 fitness and health center. Due to the unpredictability of fitness accommodations, and my own compulsive need to fit in a workout, I have taken to transforming and manipulating the setting of my hotel room to become my own personal fitness oasis. 

Hotel rooms are often liberally decorated with lights and mirrors. These simple features are perfect for a personalized workout because the mirrors help you concentrate on proper alignment and technique. My fitness inspiration, Tracy Anderson always stresses the importance of alignment and technique; because an exercise done right will not only produce targeted results faster but will also help prevent injuries.

Hotel rooms are always equipped with exercise props in the form of a chair, water bottles, and pillows. Many hotels, now provide DVD players, free wifi, and concierge service. The concierge can direct you on a great run route, or help you find a near by yoga studio. While staying at the Surf And Sand Resort in Laguna Beach, I took full advantage of the resorts fitness center and concierge advice for my cardio, yet choose to do my strength and toning exercises in my room overlooking the ocean. It was fabulous- and oh so relaxing. 

Fitness is a lifestyle, not something you can pick-up or drop when ever you want. To see results, and to gain the benefits of a fitter life you need to work at least 15 minutes a day of physical activity into your life. This is an easy 20 minute low intenity workout, that targets the gluts and leg muscles.

The first part is a warm up and light cardio. You will not need any equipment.

The Second Part focuses in on toning the tush and leg muscles. You will need a chair for this routine. 

Calm: Grounded and Stretched.

Only in the dictionary, does Success come before Work. Success is a result of a commitment to yourself and your goals. Success is not guaranteed, and does not come easy. If it did, success would be taken for granted; and we would feel entitled to the praise and reward associated with achievement. 

I am a Stress-A-Sourus-Rex, right now. I have midterms, life, my gmat, and a million little dudes inside my head pounding with a sledgehammer as they renovate my mind. I'm fighting the renovation; even though I know it is for my self betterment. 

When my life gets crazy, I have to remember to take to ground my self, breath, and stretch through the feeling of discomfort. In a work shop I attended with Christine Hassler, Hassler stressed the importance of making a priority a time to center yourself and breath through the demands of the day. I have been working on managing my priorities, and making a point of stretching more regularly. 

This is a short stretch routine, perfect for after a Tracy Anderson Workout, Ski Day, or simply a catalyst for relaxation. 

Melt into the stretches, and let go of any negativity holding you back. You are beautiful, capable, and kind. Success is waiting for you. 

Much Love!

Tone: Sleek Arms

Nothing screams that you are fit, and confident more than sleek and toned arms. Our arms are always busy, and almost always visible. Toned arms, look great in tank tops, tees, and long sleeve shirts. When arms are sleek, they refuse to be hidden; and they can wear every style so effortlessly. 

Besides the huge beauty and body confidence boost that having toned arms produces; its fun to know your own strength! Understand that you are a modern day super woman capable of anything life through at you. My arms, are my strength; and through them I constantly push myself and redefine my limitations. 

So much of our daily routine, and chores is reliant on upper body strength. Constantly being hunch over a keyboard, or glued onto a steering wheel can wreak havoc on our muscular alignment. By toning and strengthening our upper body muscles we can prevent lifestyle injuries while seemlessly flowing through life and its accompanying stresses. 

This is a simple arm workout, inspired by the Tracy Anderson Method, or as my friend Fiona calls her the "tiny blond devil". Follow along and focus on keeping your whole body actively engaged as you perform the movements. The routine is only 13 minutes. I know you can make the time. 

Tone: Heart Shaped Tush For Valentine's.

St. Valentine, was a martyred saint. The legend goes, that St. Valentine suffered a tragic death after a forbidden love affair. His heart was put on display, as a sacrifice and caution to the villagers. One of the more believed reasons explaining why a heart is the symbol of valentines day. 

The modern, graphic of a heart, bears no resemblance to that of a functioning living heart, (or St. Valentine's heart).  The commercialized graphic is a symbol that was inspired by the shape of a woman's derriere. With the tail of the heart, being a woman's lean and shapely legs. A toned tush, is beautiful and this workout will help tone your tush to heart perfection by Valentines Day.

I'm on day nine of my "cleanse," and I'm finding my energy a little lower than usual. I'm following the Tracy Anderson Method Diet, and the recipes are easy and tasty.  This workout is not demanding however it will kill your a$$. For best results make sure you stay focused on your cardio, and change up your play list. 

Happy Valentine's Day, prep everyone!

Sweat: Exercise Detox!

I am really for February. January is always such a long and depressing month: the days are long, and the excitement of the new year fades with each past dated party invite. February, on the other hand is just a baby of a month where no subject is too taboo. I'm excited. For the month of February my friend and I are attempting a detox of sorts. One month of no alcohol, and no junk foods. One month, just to restart!

Exercise is an important component of any detoxification process. Aerobic exercises helps release toxins through the breath, and through perspiration. Aerobics are my guilty pleasure. I love the high energy. The Tracy Anderson Method combines an aerobic dance routine with a muscle toning routine to redesign the body. 

Dance Cardio, and Urban Rebounding are among the best exercises for body detoxification. Jumping on the mini tramp allows an exerciser to work out at a higher gravitational force witch helps to strengthen and rebuild muscle tissue.  While dance cardio requires an element of mental engagement to follow along.

Follow along, to this quick 15 minute Cardio and muscle toning routine!

Here are some detox benefits of urban rebounding and dance cardio:

•  Strengthens the glandular system
•  Helps to increase circulation and oxygen flow.
•  Conditions and strengthens the heart which allows the resting heart to beat less often.
•  It provides an extremely effective 'no impact' exercise
•  It increases metabolism which assists the body in burning more calories.
•  Increases the performance of both the heart and the circulatory system
•  Stimulates the flow of lymph fluid through the lymphatic system
•  Enhances digestion, relaxation, sleep patterns, nerve impulses and muscle fiber

Tone: Beautiful Legs

Stretching is the muscles health equivalent of flossing your teeth every day. For some reason both flossing and stretching get neglected on a regular basis. Active stretching can decrease ones risk of activity related injury and can help promote circulation within the body. When muscles get tight, they swell up which makes it more difficult for blood and oxygen to circulate through the body. Often when circulation is challenged, there will be a build up of painful lactic acid.

To get a proper stretch takes time; I like to mix flexibility into my strength toning workouts. I find that when I combine stretching with toning I get quick results and don't have to suffer through any painful recovery days. 

This leg routine, has you focus on lengthening and stretching you big leg muscles as you perform the strength building exercises. It is inspired by the Tracy Anderson Method. The only equipment needed for this routine is a sturdy chair. The chair can act as a reference which makes it easier to focus on elongating through the movements. 

Sweat: Envied Abs

There is no easy way to transform and tone you stomach. Perfect abs are a result of a balanced/ nutritious diet, lots of cardio, and strategic muscle movement exercises. I find that sculpting fab abs is one of the more difficult body areas to tone, just because the stomach is so susceptible to bloating, and air retention. 

Our Abs, are like every other muscle group; They can be overworked. When the abs are overworked they will swell and become more likely to tear. When overworked, the abs will begin to build up and bulk up creating the appearance of a thicker then desired mid section. To combat bulky abs it is important to switch up your ab routine, maintain a strong posture, and to perform movements that focus on all of the muscle groups with in the abs.

This is a challenging core workout that incorporates the whole body while targeting the midsection. Inspired by the Tracy Anderson Method. 

Feed your abs right, to gain the best results of your ab workouts. The probiotic bacteria in yogurt helps with digestion which in turn promotes a flatter stomach. Limit your soda intake as carbonation puts air into your stomach making it appear fuller than it is. Watch for simple refined carbs and food sensitivities as these will cause swelling in your internal organs.

Eat more cruciferous vegetables such as broccoli, brussels sprouts, asparagus, and peppers. And swap white bread for whole grains. Adding more fiber to your diet is an easy way to promote a leaner torso.