Are you sabotaging your weight-loss efforts?

It’s not what you are doing but what you aren’t doing that might be holding you back from getting in shape.

Here are five game changers in the world of health, fitness and weight loss:

1. Are you drinking enough water? Our bodies are 60% water. Drinking pure H2O rids the body of excess toxins and helps elevate your metabolism. Yes, an afternoon iced tea or coffee is harmless but watch out for those lattes and sodas – even diet soda tricks the body and can backfire.

2. Are you moving enough? You have finally committed to some form of consistent workout which is wonderful, but are you sedentary the rest of the day? Our daily activity level plays a huge role in our overall health and wellness. Think of ways to add in a short walk – incorporating any extra movement throughout your day is great!

3. Can you change it up? If you have reached a plateau, just a slight increase in your intensity or focus on your form will make your body work harder and burn more calories. Adding heavier weights or extending the duration of your workout further enhances this process. Even a small tweak will give results!

4. What are you saying to yourself? If you are saying “I’m fat” or “I’ll never look good,” no wonder nothing is happening for you. Avoid any negative self-talk. Nip it and instead try “I’m working out to get healthy” and “I love the way I feel during my workout” and “I’m am getting stronger every day and I’m going to continue so I can see results.” Be unstoppable! Positioning self-talk works!

5. Stop! Are you always too busy running here and there? When we stop and take a minute to be really present we calm our nervous system down. This regulates the cortisol levels which store fat in your body. So…take a daily mental health break. Allow your mind to rest by focusing on your breath or just tuning into your surroundings – studies show that just three minutes a day will improve your health!

We hope you find this helpful and can implement some of these ideas into your healthy world!

Keep up the fit!

FitWalk Path to Weight Loss Program


We’re so excited to be offering our new FitWalk Path to Weight Loss Program, starting July 12. It’s unlike any other weight loss program we know of … it’s four weeks long … and it’s limited to only ten people! … and you don’t even need to be in FitWalk (although we certainly encourage you to work out).

Step 1:  We think knowledge is the place to start:

  • 90% of people who lose weight through conventional diets gain all or most of it back … plus, their ‘resting metabolism’ goes down and stays down! In other words, dieting alone is not the answer.
  • ‘Calorie restriction’ often leads to storing more fat cells! We’ll talk about why, and how to avoid that trap.
  • Exercise is not only essential, it’s one of the keys to keeping the weight off — and it’s not just about burning calories while you work out (there’s more to it!).
  • Scientists have known for over a decade that unhealthy habits actually rewire our brains in a way that can not only perpetuate a given habit, but make it worse over time. There are practical ways to undo that, which is a big part of our program.

Step 2:  Understanding your starting point. Everyone is unique, and one size does NOT fit all. In Step 2, we’ll assess your starting point and objectives, and together we’ll tailor YOUR program accordingly.

Step 3:  Planning! Many people make the mistake of thinking that all the ‘planning’ they need to do to successfully lose weight and keep it off is to pick a diet, pick a weight loss goal, make a vague resolution to exercise more, and bingo!, they’re ready to go! We think they’re ready to fail. Here’s what we’ll help you build into your plan:

  • Incrimental stages, with milestones that make sense;
  • A positive support system for ongoing encouragement and accountability;
  • Contingencies for holidays / special occasions, as well as for when you ‘fall off the horse,’ which we all do now and then;
  • A strategy for steadily undoing the wrong-way wiring that keeps you craving unhealthy “escape” foods, and replacing it with healthy, life sustaining, fit and trim wiring that will help you live the life you want!; and,
  • Daily journaling to record your successes, rough spots, inspirations and insights, as well as to reinforce your dedication to a new you!

The cost to be part of the FitWalk Path to Weight Loss Program is just $60 per person for the four-week program. And, as an added incentive, if you sign up in the next three days, we’ll give you a free FitWalk group-class credit (if you don’t yet have a FitWalk account, it’s easy to create one and it’s free – just follow the link below).

Click above to sign in and book it!

(you can also create a new account from an above link) 

Take advantage now –- the program is limited to ten participants, and it starts July 12.

Here’s what else you can expect:

  • Recommended ‘best food’ choices to increase your energy and boost your mood
  • ‘Sample day’ menu to help shed the weight
  • Personal tracking and recommendations from Coach Tracey to help you focus and reach your goal
  • Private facebook group to share your journey
  • Bi-weekly self improvement affirmation and excusive slim tips from Tracey
  • And (optional) daily motivational text messages

So don’t wait –- join us for the FitWalk Path to Weight Loss Program. Boost your energy, brighten your mood, feel and look great!

Click above to sign in and book it!

Early Summer Training at Sarah Lawrence College with Tracey.

Max Cardio Interval Training Summer 2016

A combination of high intensity and low impact cardio combined with both body weight and dumbbell intervals. This class gets your heart pumping with fun cardio moves and builds bone density with heavy and light weight intervals. An emphasis on personal attention and proper technique helps you build lean muscle so you slim down and get stronger. We use modifications and progressions to help you work at the best level for you.

Classes meet on Tuesday & Thursday mornings at 7:15am for 1 hour.

There will be 12 classes total, start on Tuesday, June 14 and ending on Thursday, July 28.


Clocks ahead tonight … BODY AND SOUL ahead starting Monday!

95092919-b551-4c93-b80a-c0254c74e379Don’t miss out on the FitWalk Metabolism Tune Up Challenge!
It starts Monday … it will be great for you … and it’s a bargain!

  • Great prices: $60 for the full package, which includes SIX uplifting, metabolism-boosting classes!, and just $19.95 for the virtual edition (no live classes included or required).
  • Initial ‘baseline assessment’ and personalized ‘health agenda-mapping’.
    Daily gratitude suggestions to focus your mind around a healthy, life-affirming thought every day!
  • A daily journal template to track your diet and exercise that will help you feel more in tune with your “tune up”!
  • Curated articles that we’ll send you that we think really clarify what metabolism and certain diet topics are all about — they will open your eyes!


The challenge starts Monday, March 14 and runs through Sunday, April 3 … and, yes, you can take a break for the holidays if you like.

Complete the full-package requirements and get two free class credits!

Complete the virtual edition and get one free class credit!

CLICK HERE to reserve your spot, tune up your metabolism, and get some free classes in the bargain!

Healthfully yours,


89 Years Young


This past year I have had the opportunity to train and befriend the mother of a dear friend of mine.

Lois, is a thriving 89 year young woman. After the recent loss of her husband, the sadness opened her up, and gave her the courage to speak candidly about what matters most in her life. While she is finding her new normal, she is aware that it is her family and close friends that she depends on to keep her happy and moving forward.

The list below is a compilation of life’s important lessons that have helped her live and continually enjoy life, each and every day.

  1. Wake up and thank your body good morning!
  2. Schedule your day with things you like to do.
  3. Learn new things – often.
  4. Spend time with the people you love daily.
  5. Learn to cook for yourself and always eat real quality food.
  6. Take deep breaths and time outs when you need to.
  7. Set an alarm for bedtime – sleep matters
  8. Do what you love to do – if not in your job, perhaps a hobby you are passionate about!

With Vigor and enthusiasm Lois is now planning the next phase of her life-

We can all be inspired by her zest and spark to live each and every moment to its fullest potential!

Healthfully yours,


Let’s Shine


Vince Lombardi: It’s not whether you get knocked down; it’s whether you get up.
Winston Churchill: Never, never, never, never give up.
Lee Iacocca: You’ve got to say, I think that if I keep working at this and want it badly enough I can have it. It’s called perseverance.
It’s a bright sunny day! When you shine on the inside everyone around you Feels it. This can be a practice…..

Here are 3 ways to Shine

  1. Thank someone for something. It can be for a small gesture or big. There are people around you always making you smile- seek out those moments.
  2. Do what makes you ” tick.” Maybe you enjoy coffee with a good friend, reading. gardening or taking a class. Know your joys, and take time for them.
  3. You know this ones coming. – Exercise! A good sweat. Moving our mind and connecting with our body can leave us fully invigorated for a long time. Make it a daily practice.

Whatever your challenge is. You can find peace in small everyday wonders.

How will you shine so others will benefit from your light?

To your fitness success,

Tracey Gerety

A New Way to Workout


With all the choices out there to help you get fit these days… it can be overwhelming and confusing as to where to start. There is Cross-fit, Cycle classes, TRX training, Barre classes and Kettlebells. When you haven’t worked out in a while or are trying to get back in shape, keeping it simple is a good place to start. Anyone can use fancy equipment to enhance or add excitement to a workout, but do you really need any equipment to get in shape? How about using your own bodyweight to train? Chances are you weigh over 100lbs and that’s a pretty big goal to be able to lift! The truth is we really don’t need anything but our god given gift to get in shape and to stay in shape. Try holding up your body on your hands and toes… for 30 seconds. This alone helps joints, builds bone density, core strength and heart health. From here add in squats, high knee jogs and you’ve got a workout you can do anytime anywhere and it costs nothing! To me that’s good news and a great New Way to workout! Of course you can buy fancy shoes, use high end equipment, squeeze into a space in a crowded room, but if your goal is to get in shape… keeping it simple seems like a really great plan.

Fresh start 2014


If you are anything like me, all rules and routines go out the window for the holiday’s. The good news is that’s ok! Sometimes it’s good to break away from routine and overindulge. It makes us more aware of how disciplined we are throughout the year, and it helps bring us to a starting point for new healthy habits.

Here are 8 Tips to help you start Fresh for 2014

1. Let it go: We all know we can’t change the past. Our thoughts of past behaviors will continue to surface and it’s our job to break the pattern. Instead of reliving how many sweets we ate, start planning a healthy shopping list.

2. Purify: Start the day with a full glass of water. Our bodies are 60% water so by drinking we flush out fats and impuritys. Add lemon to rid your body of toxins.

3. Ignite: Move…Your body needs to move and feel all it’s parts. We are not meant to be sedendary. With all the technology, we can get from A to Z with the touch of a keypad. It’s important to find ways to keep active. Working out is one way to really focus on you and your body. Take a class, do a tape, walk or run outside. You will always feel refreashed and focused when you are finished.

4. Seek Peace: You have to accept what is, in order to move on. Do you have a method for quieting the mind? For some it’s a walk in nature, for others playing an instrument still others just simply sitting quietly can bring us back to life and focus on what really matters .

5. Choose Gratitude: Chances are if you are reading this, you have it pretty good. When you find yourself complaining or judging try to turn it around and focus on the goodness of any given situation. You will be surprised how great you will feel.

6. Cut the slack: You are your worst critic. Stop the negative self talk and start praising yourself for better decisions.

7. ZZZZZ “Sleep is the golden chain that links mind to body” Don’t underestimate the value of sleep to restore the body and mind, so you can be healthy and strong. 6 to 8 hours per night will do wonderd for your mood and attitude.

8. Don’t give up! Stay the course, there will always be challenges and even road blocks. Keep your eye on the goal and keep pushing.

We have some really great deals for group classes. If you want more attention, try a private training. Hope to see you in January.


© 2018 FITWALK, LLC | Website Designed by: Pulsify Designs Ltd.

We're Featured in Bronxville Patch! "Walk Yourself to Fitness with FitWalk Fitness" Read Article