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!

Introducing FitWalk Quick!

FitWalk QuickTM is a fantastic new rapid-workout formula that we developed specially for people who want to get in shape and stay in shape but don’t think they have time. It’s unique and it works! Here are the details:

  • A FULL WORKOUT in only 20 minutes – intense, challenging, QUICK!
  • Every FitWalk Quick session includes a warm up, two or three High Intensity Interval Training (H.I.I.T.) segments, resistance training for strength, a mindfulness exercise, and cool-down stretching – the perfect combination!
  • You’ll work hard, truly feel it, and leave knowing you did something wonderful for your body, your mind, and your life … without disrupting your day!

Yes, this you have time for!

Our new FitWalk Quick sessions are currently running concurrent with our regular classes – in other words, they start at the same time and end at the 20-minute mark. (If this new program is as popular as we think it’s going to be, we’ll schedule a bunch more time slots just for FitWalk Quick!)

So take us up on it and get healthier, feel better, be stronger, move like an athlete, slim down, perk up, and take pride in pursuing your fitness / wellness / doing-something-great-for-me goals!

A single drop-in class is just $10 … but you can buy an 8-Pack for only $72 to use anytime – once a week, twice a week, three times, four times, whatever works.

We’re going indoors with a GREAT program!

* High Intensity Interval Training
for faster results that show!

* Special Indoor 45-Minute Format
for a full-body workout that’s fast, fun and effective!

* Mindfulness
for the complete YOU!

Kick-start your workouts! We’re heading indoors for the Winter and i t starts tomorrow at 9:30 a.m. at Studio B (address below) — it’s our first class in a great new series that’s fun, fast, and high-intensity that also includes healthy stretching and mindfulness.

So join us and get rapid results, build strength, and enhance your personal well-being!

The new location is: 277 White Plains Road in Eastchester. Meter parking (free on Sundays). Please bring a mat and light weights, and wear indoor shoes only.

Our complete indoor schedule for this new series is:

Mondays
9:30 a.m. – 10:15
7:00 p.m. – 7:45
Wednesdays
9:30 a.m. – 10:15
7:00 p.m. – 7:45
Fridays 9:30 a.m. – 10:15
Saturdays 8:00 a.m. – 8:45
Sundays 9:30 a.m. – 10:15

Max Cardio Interval Training & Small Group Personal Training 2017

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Max Cardio Interval Training

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.

Classes meet on Tuesday & Thursday mornings at 7:15am for 1 hour. Classes begin the week of January 30, 2017 and will end the week of April 24, 2017. Classes will not be held on March 14, 16, 21 & 23. Classes will resume the week of March 27, 2017.

Small Group Personal Training

A dynamic work out combining all the latest fitness trends with practical programming. Work at the level that is best for you. Fitness testing, postural alignment and stability training make this class an effective way to work with a personal trainer in a group setting. Finally a workout that will help you reach your goals.

Classes begin the week of January 30, 2017 and will end the week of April 24, 2017. Classes will not be held on March 14, 16, 21 & 23. Classes will resume the week of March 27, 2017.

Click Here to Register (Scroll down for details on the left side of the website).

FitWalk Path to Weight Loss Program

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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.

SPACE IS LIMITED: CLICK HERE TO REGISTER

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,

Tracey

What Makes Us Thrive: More Life Lessons from Lois

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Rest Daily
Bone Broth
Counting Steps
Centering Before Waking
Community/Family

We all have visions of our future selves. Will we be strong enough to enjoy life as we grow older? Will we have the energy and the vitality to continue our hobbies or start new ones? Will we be able to travel and spend time with our family?

I recently had the fortune to spend time with my 89 year young client, Lois, and
her natural vibrancy and enthusiasm for life continues to intrigue and enlighten me. Once again, I realized how we can all benefit from the lessons Lois has to offer! Though humble and unaware of the positive energy her life-affirming habits exude, she agreed to share a few more tips with me (and I was able to uncover a few more by just spending time with her…)

1. Rest Daily

“At this point, I don’t have a choice” said Lois. “If I only understood the benefits of slowing down once or twice a day. I usually watch the 5 o-clock news and take a short nap before dinner. This resets me, so I can be present and fully enjoy my dinner.” Whether eating alone or with family, Lois believes in truly enjoying meal times. “It’s one of the simplest pleasures we are offered.”

2. Bone Broth

“I make my own bone broth every other week” she explained. “I’ve been doing this for years. I add vegetables or spinach and sometimes I make chicken soup.”
The benefits of bone broth has been covered in the news recently, including: stimulation of Collagen, stronger bones, better digestion, and more youthful hair, nails and skin.

3. Counting Steps

The other day while I was training Lois, she had left her glasses upstairs and as she left to get them, I said “be careful on those steps.”
To my surprise, she took a step and began to count each steps! “Wow!” I said to myself, what a great way to be present and not risk tripping. She counted them on her way up then again on her way down. It was almost like she was singing a mindful mantra.

4. Centering Before Getting Out of Bed

When I asked Lois how she feels when she wakes up, she said “a little achy” (that’s to be expected when your age gets up in numbers). She used to just get up and start moving, but “that didn’t feel right” she said. Now, she stays in bed for a few minutes to become mindful of the new day and to stretch and rotate her ankles and wrists. Then she feels centered and gets out of bed with better awareness and ease.

5. Community/Family

When Lois’s husband passed away recently, she was concerned things might change. But having built her own community over the years by getting involved in what interests her, like the gardening club and having close family nearby, has helped her feel connected and gives her the energy to enjoy ,hobbies, family, and other life blessings. “I’ve always had outside interests” explained Lois, “they balanced my family and home life.” She continues to connect with her friends, hobby groups and family. Even though the void of losing her husband is there, she still enjoys her days and is living a fulfilled life.
Yet more evidence that having a balance of interests and surrounding yourself with friends and loved ones helps us feel connected and more alive.

“And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don’t believe in magic will never find it.”
Roald Dahl

Get on the Dance Floor!

Tracey Broken Leg

This past weekend I was at a family wedding and had the great good fortune to meet an exceptional women who happened to be in a wheel chair due to a permanent condition.

As I watched her wheel out onto the dance floor and let loose, dancing exuberantly in the wheel chair, I couldn’t help but sense the incredible positive energy she felt about being alive. In the here and now. No holding back, and no excuses.

Naturally, that inspiration got me out on the dance floor on my crutches, which was tricky, given all the moving feet flying around me, but exhilarating nevertheless! I thanked her for being such a wonderful inspiration, both in the moment and how the impression stayed with me.

My recent experiences with all the challenges that a busted ankle entail have shown me the true value of adversity, not that my circumstances have been all that bad in the grand scheme of things. But life-events that leave us in a diminished state, temporary or not, can serve as wakeup calls; stark reminders of how all the other wonderful, trying, challenging, uplifting, and sometimes exasperating or depressing facets of our lives are still there. Still there for the taking, and still there for the experiencing.

It was a perfect wakeup call for me. A recent visit to my orthopedic surgeon so that I could finally get the cast removed had frankly left me a little frustrated. When I looked at the x-ray, I noticed two bars across the front of my ankle that looked like nails. How could he not have mentioned that “hardware” in addition to all the screws? Or did I just blank it out? Either way, it was distressing, to say the least.

And then I learned that I will need to have them removed — separate and apart from removing the screws — if I’m going to get back the full range of motion in my ankle.

Oh, poor me!

Watching my new friend at the wedding completely put me straight. Like a perfectly timed slap in the face.

We all have obstacles, some more lasting than others, and some that are truly debilitating in a way that cancels out certain options in life. But for most of us, the great majority of barriers that pop up never rise to the level of representing excuses to avoid embracing life. I may need my crutches right now, but that doesn’t give me an excuse to stay off the dance floor.

I realize that the more I objectively focus on the facts, as opposed to subjectively focusing on the things my emotional self wants to highlight, the more I am able to ‘be present’ to my life. And enjoy it! — despite all the mishaps, foibles, disruptions, surprises, detours, stumbles, errors, triumphs, breakthroughs, brick walls, aha! moments, oh no! moments, heartbreaks, oops moments, “wish I could take it back” moments, doubting moments, ‘wow I didn’t see that coming moments,’ and ‘gee, I have a barrier to deal with’ moments.

There is a way of looking at things that says, “fate hands us the lessons we need to learn at just the right moment we need to learn them.” Whether that’s true or not, I certainly feel like my new friend handed me a life-lesson that was right on the mark. Perfectly timed.

Our put a pebble in your shoe that was sent on Tuesday takes this thought to another level. I encourage you to read it — life hands us these opportunities all the time, and mostly we squander them. Time to not squander them!

Healthfully yours,

Tracey

I Broke My Ankle!

248256da-ae20-40d5-b68a-c453f85886c7I am reminded of the old expression, Darkness is to a haphazardly placed skateboard as a sloping countertop is to a fresh egg. Okay, I just made that up. But after spending three days in the hospital and undergoing an operation that involved a metal plate, screws, and some wires, not to mention dining on yummy hospital food, a sense of humor seems in order.

And, in fact, there actually were some humorous moments. Yes, I did indeed trip over an unseen skateboard in a dark garage at night while rushing to go pick up one of my kids. And, yes, I fell hard and did some serious damage to my ankle. But my 14 year-old son who rode with me in the ambulance immediately added levity by exuberantly posting the whole thing on Instagram. He was having a great time!

And when we arrived at the Emergency Room and witnessed all the real suffering, including severely injured people who had been in car accidents, stroke victims, and more, my son hit the nail on the head when he looked at me and said, “Mom, in the universe of things, this really isn’t that bad!”

I had to smile at that, in between winces. May we all have such a healthy perspective that whatever we’re going through, there are nearly always people who have it worse and we likely still have so much to be thankful for!

All of which isn’t to say that it was a pleasant experience — I’ve broken limbs before, and gave birth to three children, but it’s been a long time since I was reminded of what significant physical pain is like. If ever there were a pebble in my shoe to keep me in the ‘here and now,’ the experience of the past few days sure ranks up there!

And not just in terms of being aware of the throbbing of my ankle. The collateral events and feelings served as a stark reminder of the fragility of life, the advantages that most of us enjoy because we live in an advanced society with access to modern medicine, and ultimately of our practically unavoidable need to rely on others sometimes.

I was lucky enough to have my surgery performed by a very experienced ankle surgeon from Westchester Medical Group in Valhalla, which gave me confidence … which was offset by the very real fear that comes from imagination: what if it doesn’t go well, or I can’t be a fitness instructor anymore, or worse?!

Because I chose an epidural and light sedation for the actual procedure, rather than general anesthesia, after the operation when I was lying in the recovery room, I realized after several hours that I still had no feeling in my legs! Wow did my imagination go haywire with that! What if some nerve got cut and I’m going to be paralyzed from the waist down! Sounds crazy, but what a powerful example of how our imaginations influence our thoughts and moods!

The feeling in my legs, of course, came back just as the medical practitioners assured me it would.

My Ankle has been reset, I am icing and waiting for the swelling to go down so I can get a cast next week, and I am home pondering all the things I can’t do for my family, my business, my household … and all the wonderful things my family and friends are doing for me!

At moments when my children are waiting on me, I feel emotionally vulnerable and filled with love and gratitude. And, of course, when they are wrestling each other and fighting over my crutches and the dog jumps on the bed, I feel a physical vulnerability like I never have before.

As many times as I’ve jumped on benches, leapt over puddles, skated on ice, it’s no fun confronting the fact that I’m not indestructible. I know this experience is a new test of strength and endurance. They say what doesn’t kill you makes you stronger, and so this shall.

Here’s a (real) quote that I like:

The ideal man bears the accidents of life with dignity and grace, making the best of circumstances.
Aristotle

And so I shall.

I’ll keep you posted on my recovery, and share whatever interesting stories just happen to, well, happen along the way.

We still have classes running, so I hope you can get out and keep training — not just for your outer conditioning, but for your internal strength as well!

Lastly, a big “thank you” to Jeannine and Terri who immediately took on some of my classes so we can keep offering a good range of class times!

Healthfully yours,

Tracey

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