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. 

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.  

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: 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!

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. 

No excuses! Exercise anywhere.

A few minutes a day, or exercise has huge benefits to the body and mind. Just 10 minutes a day will boost ones overall fitness level;  (aerobic, cardiovascular, and muscular). An increased general fitness level, allows one to enjoy more recreational activities such as skiing, snowboarding, hockey, and hiking with out fear of injury or exhaustion. Daily exercise is beneficial not only to our physical appearance but also to our internal health. Daily exercise improve ones health by strengthening the immune system, and forcing internal organs to work through the process of converting stored calories into energy. Daily exercise is like fiber for the body, it helps to clean the body out, while exercise promotes the production of serotonin a mood lifting natural antidepressant. 

It can be a challenge to fit in the time for a workout every day; especially when your daily routine is a little out of sync. I have a month of for winter holidays from university and personally the though of a single month of gym/yoga fees is enough to disinterest my very positive fitness intentions. I always travel with a gym bag and my computer. You do not need an expensive gym membership to squeeze in your daily workout. All you need is a bit of time you can set aside, and a room that have some extra space for moving around. 

This is a quick 10 minute workout low-intensity workout, that can be done anywhere. The only piece of equipment that you need in a chair. Check out Tracy Anderson's site for motivational tips and tunes to accompaniment your workout. 

Many fitness clubs over air condition their facilities. When you workout at home or in a hotel the room temperature tends to be warmer. Go with it! The more you sweat, the more you will work your internal system granting you the most benefits of your workout. 

Shred the slopes; Get Fit.

I love winter! More specifically I love Snowboarding. I know that , I'm kind of the opposite of most people; because of my love for snow I am fitter and more toned in the colder snow filled winter months. The satisfaction and adrenaline of "dashing through the snow" on technical sled is unbeatable. A day skiing or snowboarding is not only great for your spirit, but it is a total body workout that requires large muscle movements to hold and edge, mixed with interval of anaerobic exercise. 

A single day on the slopes can zap over 1,000 calories ( and can help prevent the dreaded seasonal weight gain). 

For ski and snowboard reviews of resorts, check out: Board the World. My Personal favourite place to shred is the Canadian Rockies. I love Sunshine Village Ski Resort and Marmot Basin in Jasper.

There are a lot of great ski/board clubs; that can enrich you social life. Whether you are learning to ski or snowboard, or getting back into; you need to be patient, listen to your body, eat health foods, and always remember the importance of pre ski and post ski stretches.

So go,  get out, and enjoy winter!

TAM at Your Desk

 Bloomberg Magazine, formerly known as "Business Week Magazine," featured my favourite workout guru, Tracy Anderson in their latest issue. Bloomberg magazine is not Tracy's typical audience. The business focused magazine asked Tracy for workout tips. Bloomberg wanted exercises that overworked office folk could do while at their desks.

Regular exercises, and stretching movements are proven to reduce stress, and increase personal productivity. On a day that never seems to end, with no workout break in sight, how can you incorporate the benefits of exercises into your agenda?

 Of course, Bloomberg understands that, no one wants to present them selves to the board as a sweaty gym rat dressed in their finest business attire which is drenched in sweat. These moves are simple. The suggested moves will increase the heart rate just enough to allow more oxygen to circulate through the body, without causing the sweat gland to over react. 

The result is a mini toning, and stretch power session, that can be done at your desk.

I've been mixing the moves into my long study nights, stuck an exhausted at the library. The moves break up the work/books enough to distract me from the infinite to do/study list.

Low Fat, and Jump Free, Cardio.

The main stream definition of Aerobics implies a series of rhythmic large muscle exercises which usually include some variety of bouncing and/or jumping. I personally love aerobics and all the impact; however my joints at times, disagree. A good aerobic work out does not need to include jumping.

Low impact aerobics have  the same benefits of high impact aerobics, including: massive calorie burns, fat burning heart rate, improved bone density, stress reduction, improved coordination and balance, improved muscle tone, improved muscular endurance and flexibility,  improved muscular strength, improved posture, and improved overall body performance. 

Low impact aerobics excludes exercises where both feet leave the ground. It is important to add variety to your workout; and it is even more important to listen to your body.

 I'm super addicted to the Tracy Anderson Method, I love the dance cardio. Some days when I'm feeling low on energy or a little stiff I will modify the routine (take out the jumps) to minimize my potential for injury and maximize my workout benefits. 

There is no point pushing through a workout with burning shin splits, just relax and tone down the intensity. 

I've added a low impact, aerobic workout inspired by Tracy Anderson's dance Cardio. It is a great cardio sweet, sans joint impact. 

When following along, be sure to move your whole body, and exaggerate the bending of major joints. 

It is the major body muscles that burn the most calories. The harder you work the big muscles the more calories you will zap.

For the best workout results,  change up your workout. Follow Tracy's muscle structure routine and just remember to move. 

Happy Sweating!