Max Cardio Interval Training & Small Group Personal Training 2016


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 Tuesday and Thursday at 7:15am for 1 hour
There is an option to sign up for Tuesday Only or Thursday Only as well
Classes will begin the week of September 12, 2016 and will end the week of December 5, 2016
There will be no class Thursday, November 24, 2016

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 meet Tuesday and Thursday at 9:30am for 1 hour
There is an option to sign up for Tuesday Only or Thursday Only as well
There will be no class Thursday, November 24, 2016

Click Here to Register

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,


What Makes Us Thrive: More Life Lessons from Lois


Rest Daily
Bone Broth
Counting Steps
Centering Before Waking

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,


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.

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,


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,


We’re going back outside starting Wednesday!


We are excited to announce that because the weather is getting nice again — and in honor of Earth Day — FitWalk is officially going back outside starting this Wednesday, April 22.  All classes will be outdoors except the Tuesday and Thursday 8:30 a.m. classes. Those will remain inside until mid May.

So, starting Wednesday, we’ll meet for each class (other than those noted above) in Tuckahoe at the end of Lake Avenue near the Bronxville Duck Pond.

For those of you who have been FitWalk members for a while, you know the routine. For those of you who joined us after we moved inside for the Winter, here are a few things to expect and prepare for:

  • FitWalk‘s foundation is walking, interspersed with High Intensity Interval Training (HIIT), which means that when we’re outdoors, we cover a nice distance along the path, get some strength training while moving, and stop at certain points to enhance our workout using benches, bridge railings, and the natural “tools” that are there to use.
  • We recommend using hand weights during all of the walking phases of the workout, which we make great use of along the way. Please bring a pair of 1-, 2-, 3-, 4-, or 5-lb. hand weights to class with you (whatever you feel comfortable with). If you don’t own hand weights and can’t purchase them before your next class, don’t worry — we have some we can lend you until you have a chance.
  • Because you will have your hands occupied during the entire session, a “fanny pack” or suitable pockets for your keys and phone will be helpful.
  • The weather is warming up nicely, but if it’s a little chilly, an extra layer might be advisable. Keep in mind, though, that we workout hard, so you will generate a lot of internal heat — you’ll likely need less than you think.
  • Lots of people like to have water with them during workouts, but keep in mind that your hands will be occupied a lot. A belt water-holder might be a good option.
  • Regarding footwear, we recommend “whatever is comfortable for you” when it comes to distance walking — maybe sneakers, maybe jogging shoes, maybe cross trainers.  We’ll be on a mostly flat surface, so “hiking” treads are unnecessary.
  • There are no public restrooms in the Park. So plan to (ahem) “go” ahead.

We always stay together as a team, and no one EVER gets left behind. Even though our classes include members who may be at different fitness levels, that’s fine:  advanced students work harder, beginners progress according to what’s right for them. That’s how it should be, AND THAT’S HOW IT IS!  

We’re going outside! It’s about time! Goodbye Winter!

Let’s have fun, breathe the air, get some sunshine, and get fit!

Healthfully yours,

A Love Selfie

“To love yourself right now, just as you are, is to give yourself heaven. Don’t wait until you die.  If you wait, you die now, if you love, you live now.”

Alan Cohen

Brene Brown, Author of The Gifts of Imperfection tells us one of our greatest fears, is to not have truly meaningful relationships.

In order to have truly significant relationships we need to begin with loving ourselves. All areas of our lives can improve from self-love.  Once we recognize this and give ourselves love, much of our lives will improve.

It’s okay to put yourself on the front line. Ask yourself “what can I do to show myself self-love right now”? Can you choose a healthy dinner to make, take a walk outdoors, meditate, sing, take a nap, call a friend?  Give yourself a “time-out”. Start to think about the things you can do that help YOU feel love for yourself.

Here are 3 ways to create a practice of self-love:

1.   Clarity:     Take a moment to sit quietly with yourself.  Place a hand over your heart and close your eyes.  (this will help secrete the hormone Oytocin, giving you a calm sense of well-being)   Focus on any area in your life that you are struggling with-imagine if the issue was no longer a problem and it was thriving.    How would you feel if it’s no longer a problem?    Allow yourself to feel that joy and completeness.

2. Compassion:    We all mess up, it’s human, we get angry or say or do something stupid and out of character.  Did you snap at a waiter?  Yell at at a loved one?   Cut yourself some slack.    We all do it.  Forgive yourself for messing up, you are still love worthy. Break the pattern.  It’s okay, you can still love yourself and move on.

3. Care:   We have to care for ourselves the same way we would for someone we love.    We wouldn’t put down  our child if they broke a glass or did a sloppy job on a project.    No, instead, we’d tell them it’s okay honey, you’ll improve or do better next time.    It’s not the end of the world.    To be able to care for ourselves, to step away and see ourselves from the outside and then be loving with who we are. 

You yourself are deserving of the same love and affection you give,  give yourself some love and see if that love will sprinkle in all the other areas of your life.

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