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!

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: 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: 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!

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. 

Fitness Prodigy- CJ Senter

The masking of a childhood prodigy is pretty easy to spot. The child genius excels in area of concentration weather it be music; like Wesley chew, art; like Marla Omstead, theater like Dakota Fanning, or whats his face that super brainy science guy. 

A child Prodigy, is some force from another universe They typically don't make sense, nor fit in confines of our limited understanding, they speak of knowledge gained from sheer osmosis or... I don't know. Child Prodigies are born adults with super active minds; they do, they speak, they focus like a high function aspergers would, only with a greater understanding of social norms and niceties. 

When we think of child prodigies, a fitness guru would not likely come to mind. However ten year old  CJ Senter; is just that, he has been taking the fitness world by storm. CJ, caught his fitness inspiration at  age 5, when he was playing for a Pee-wee football league. His Coach recommended that the kids, "Go out and get some exercise."

CJ, saw an ad for P90x, and begged his family to let him make a workout video of his own; marketed toward children. The National Center for Health Statistics  reports that nearly 1/3 of all American children and adolescents are overweight, or obese. Childhood obesity puts children at risk for heart disease, type 2 diabetes, asthma, lymphatic infections and a wide variety of other ailments. CJ, is a kid, who just wants to have fun and play with other kids. He could very well be the right role model for preventing childhood obesity as he is relatable to the demographic. 

There is criticism towards CJ, and his program. Because of the growth patterns and unfused bones children under the age of 15 are not supposed to lift weights, or overdo it. The spinal alignment of a child is more susceptible to impact than an adults. CJ, says that he does not lift weights. Instead he focuses on using his own body mass, and incorporates stretching into each workout. 

CJ currently teaches a work out class, and his DVD is high demand. He hopes to be able to inspire other children to take care of their body and shoot for their dreams. 

In Shape For Winter?

The fitness industry is a mess of information. There are so many different studies paid for and promoted by various interested parties. With so much noise, it is important to find a program that speaks to you. My love is snowboarding, and fortunately ski season is just around the corner. When I work out, I keep the concept of my favourite activity in my mind. Snowboarding requires flexibility, cardio fitness, and the precision of finely tuned accessory muscles. 

When you are actually on the slopes, your body is exercising in a isometric fashion. Our big leg muscles do most of the work, and are often required to hold the contraction for a decent amount of time. I have been on snow every winter since I could walk, and have found that when I train my major muscles the results I achieve in both fitness and pre-season conditioning are minimal. 

 When I train and exhaust the more accessory muscles my overall fitness not only improves but so does my board control. A typical ski run in 5mins up the chair, and 10-15mins down; when you ski/snowboard you play hard (workout) while going down the run, and relax (recover) going up the chair.  

As I have said before, I am a huge fan of  The Tracy Anderson Method, she is an ex-dancer and incorporates a lot of plyometrics or jumping into her routines. Skiing/snowboarding is dancing, or more specifically prancing on snow. Her cardio workouts are all dance based and incorporate some interval training without you (the follower) catching on. Usually I'm to busy focusing on the dance tricks to realize I'm working-out. Her cardio is fun and challenging!

 The real challenge and workout of her method, is not the cardio; but her focus on muscular training. She targets the accessory muscles of our arms, legs, abs, gluts, etc. At first exposure the workout are disguised behind a cloak of simplicity. DO NOT BE FOOLED, the workout are incredible and will challenge you whole body. 

I recommend starting with a warm up, followed by cardio, and the muscular structure work. Create a play list and have fun sweating as you dance along.  

Magically Fit

There is no such thing as a quick fix. Achieving your ideal fitness is a result of commitment to your goal, and adjusting your lifestyle. In the past few years companies like Sketchers and Reebok have had huge success through the innovation of traditional training shoes: The toning shoe. 

Sketchers Shape Ups, and Reebok's Easy tone claim to incorporate leading edge fitness science to grant the user a super hot backside instantly. Rebook claimed that just putting your foot into an easy tone shoe, could tighten your ass 28% more effectively than other shoes. 

The claim Reebok made concerning its product benefit was investigated by the Federal Trade Commission (FTC).  Reebok has since made a $25 million settlement with FTC over deceptive marketing. The research done by the FTC concluded that minimal benefits may be temporally achieved; however in contrast the toning shoes have actually caused more harm. A record number of customer complaints for any one product has been associated with toning shoes. The shoes may cause serious injury including but limited to sprains, strains, fractures, and the material alteration of walking gait mechanics. 

Toning shoes are designed to challenge your balance: they add a core stability challenge to walking. Kind of like how high heels challenge your balance. The problem is, toning shoes are being sold and marketed as an exercises shoe, not as a special occasions shoe. I don't know many people who exercises is massive stilettos; so why risk toning shoes?

If you want get toned, you have to put in the effort. Find work out that fit, and combine cardio and muscles structure work.  

Try this Tracy Anderson Leg workout; your ass will thank you.

Dance for fitness

As if you need a reason to dance, but in case you do: exercisers who opt for dance aerobics or dance inspired cardio and conditioning have less concentrated body fat. Dance freaks, typically have flatter tummies.  Dancing is believed to reduce the Buddha Belly syndrome because the whole body is engaged in the movements, which tricks us into performing. 

Dance is fantastic because our largest muscles (which burn the most calories) are in our legs.  Dance utilizes minor and major leg movements through the incorporate of a wide variety of leg movements including plies, leaps, kicks, and attitudes. The whole body is working- 

The challenge of following choreography and keeping up with the beat stimulates the mind. Focus is required. The active memory engagement compliments and enhances our short term memory.  

The high energy music can boosts our moods. Leaving us more positive and willing to add our own personal twist to the movements. This further engages self expression which builds confidence.

 SO in short I'm saying Dance; You'll look better, feel better, and even remember more. The Tracy Anderson Method is my personal favorite: try her, or take a zumba class.

 I don't care- Just dance.  

JuMp- Tramp it up.

The cardio machines at the gym can get dull fast. Even with my favourite tunes playing I space out for entire work outs. Yes, we can receive benefits through "exercise blackouts," but the black outs prevent us from ever reaching our exercise goals.

An easy way to spice up a work out is to add some jumping movements. Plyometrics (jumping) stimulate the fast twitch muscles in our legs which burn more calories while evenly strengthening leg muscles. Jumping movements train the body to absorb impact this in turn leads to stronger and increased bone mass. Preventing osteoporosis.

In a recent study by the American Journal of Sports Medicine, researches found that athletes who incorporated plyometrics into their workouts improved their balance, and reduced injuries. Most typical form of cardio (Cardio Machines) primarily exhaust quad muscles. Jumps require response from both hamstrings and quads: resulting in a more even muscular structure. The more balanced our legs muscles are the more protected our knees.

Mini-trampolines are incredible. Put on some music, follow a cardio workout and just jump. You'll be beat and energized in just half an hour. Tracy Anderson's tramp workout is constantly on my play list. Check it out, and tramp it up.