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!

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

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

89 Years Young

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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,

Tracey

We’re going back outside starting Wednesday!

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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,
Tracey

The Apple Doesn’t Fall Far from the Tree

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You know the saying, “The apple doesn’t fall far from the tree.” When it comes to our eating habits, quite often this can be true. The way we grew up and our emotions around food usually are taught from our parents. If you are having any struggles with your eating habits or your children’s eating habits, it’s a good thing to take a look back at how your childhood experiences influenced your current views. This being said, whatever negative habits or emotions around food that you’ve developed can be changed for healthier ones. Even more so, we can set the stage and improve the future of our eating and our children’s eating by bringing awareness to our patterns. We all want to live happily, so adding healthy eating patterns to our life can really make a difference in how much energy we have and our mood. Knowing YOU are in charge of your emotions around food and letting go to BE PRESENT at the table will make the difference.

Let’s start with our kids; do you have anxiety over what your kids are choosing to eat?

  • Most parents would say yes, and that’s because kids go for flavor, cravings and taste before they use their minds and think nutrition. This is where we come into play by not letting them see or notice our anxiety by offering healthy alternatives and turn eating the healthy alternatives because we like them and they fuel our bodies and mind. If the children see you react, then they think it’s forbidden and want it more. Save the lecture and explain the difference of having a healthy snack such as fruit and yogurt versus a cupcake.
  •  If snacking gives you anxiety then break them down to mini meals. Chances are if you or your children are hungry, you need to eat. By saying no to a snack you are only suppressing your metabolisms and creating negative emotions around food. By eating a mini meal (aka real food) you will know if you or your child is actually hungry.
  •  Set a designate time for meals. By having breakfast, lunch and dinner around the same time, your body and mind will have a natural rhythm and this may help avoid unnecessary snacking. If however you or your child were particularly active or had irregular sleep then the body may need more food before the designated time. As long as you are aware of such activity you can make arraignments for a healthy snack or earlier mealtime.

By approaching food with awareness and listening to our body we can teach our children and those around us how to have a healthy approach to food. Listening to our hunger signs and making healthy choices is really the key to controlling anxious or emotional eating.

The Take 3 method from my Tabata Bootcamp training is what I use when I am not sure if I am making a healthy decision.

  1. Am I hungry?
  2. Is it smart?
  3. How much do I need?

Those 3 questions can bring awareness and control so you can feel confident you are making the right choices for your healthy diet. If we are going to change how we eat, then it starts with changing how we think.

Let thy food be thy medicine and thy medicine be thy food.” – Hypocrates

I look forward to hearing your thoughts in the comments below!

Tracey G.

A Fat Free Snow Day

Are all these snow days dampening your spirit, or are they giving you a much needed break to the routine? It’s how you answer that question that may affect the amount of fat you accumulate around your mid-section.

You may be aware that just diet and exercise are only one component to get you fit.

The big picture, when it comes to loosing fat is keeping your hormones at an even pace. The good news is a few minor tweaks will set you on the path for success.

Here are a couple suggestions, including my favorite number 5!

1) Sleep in!
You know you have a delay or school closing, so why not catch up on a few zzzz’s. Sleep also helps regulate your metabolism and sets your rhythms so you can be alert and healthy.

2) De-Stress
The stress hormone cortisol blocks your efforts to lose weight by slowing down your metabolism. High cortisol can trigger stress eating by stimulating cravings for high-fat and high-carb foods. Managing stress on a snow-day, can be an early morning break if the kids sleep in. A mid-afternoon tea or meditation.
For info on how to sit quiet try downloading the APP (Headspace) for free.

3) Cook something
A snow day means you are all stuck inside. Without a hectic routine, this is a great time to cook because you can take the time to try a new recipe or involve the kids. Wholesome slow cooked food made with natural ingredients gets us healthy and fit.

4) Eat Protein for breakfast:
Jump start your metabolism! Eat protein within 30 minutes after waking up to start burning calories and keeping your sugar levels even. Try eggs, yogurt, or any type of nut butter are excellent choices.

5) Get up and move!
Exercise is so beneficial to cognitive function and can ward off boredom by stimulating creativity. Shorts bursts of movement are proven to burn more calories and create lean muscle than steady state workouts.

Try one of these:
a. Shoveling burns up to 400 calories an hour and uses almost every muscle in the body.

b. A quick walk in the snow is similar to walking on sand. It recruits more leg and core muscles than ordinary walking.

c. Sledding and Skiing are both a great bang for the buck because it’s family time and a calorie burner.

d. For an Indoor workout try a 20 minute Tabata workout, a game of tag, or freeze dance with the kids!

“No matter how slow you go, you are still lapping everybody on the couch.”

Fresh start 2014

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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.

HAPPY NEW YEAR!

THE TWELVE DAYS OF FITNESS!

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THE TWELVE DAYS OF FITNESS

FEEL BETTER—LOOK BETTER—LIVE BETTER!

 

On the first day of Fitness my Trainer gave to me…

1.         A Partner to work out with me

Having a healthy support system keeps you motivated, and on the right track.

On the second day of Fitness my Trainer gave to me…

2.         Dumbbells  

Adding resistance, weights, tubes, body weight, builds lean muscle tissue, burns more calories, increases bone density, and makes you stronger.

On the third day of Fitness my Trainer gave to me…

3.         Hours to eat within

Eating every three hours keeps your metabolism churning and working at a higher rate. (www.mypyramid.gov.)

On the fourth day of Fitness my Trainer gave to me…

4.         Times a day to sit up straight

Activate those spinal muscles, alleviate back strain, look taller and feel better in the process.

On the fifth day of Fitness my Trainer gave to me…

5.         Ways to stimulate your intellect!

Read books, learn a new trade, find a hobby, take an Adult Ed class, or start up a musical band!

On the sixth day of Fitness my Trainer gave to me…

6.         Days to exercise

Try to move your body every day, even if it’s not a “workout”… ex: a walk, washing the car, sledding with the kids.

On the seventh day of Fitness my Trainer gave to me…

7.         Solid hours of sleep

8 hours are preferred, but 7 without interruption will help.

On the eighth day of Fitness my Trainer gave to me…

8.         Bottles or cups of water daily

Our body is 60% water. Increasing your intake helps your organs, skin and metabolism.

On the ninth day of Fitness my Trainer gave to me…

9.         Inches lost

Drop the scale…muscle weighs more than fat. If your clothes are fitting nicely you are losing inches.

On the tenth day of Fitness my Trainer gave to me…

10.       Mind/Body classes

Mix it up! Try new things like Yoga, Pilates, even Martial Arts, if challenging, may help you achieve new fitness goals.

On the eleventh day of Fitness my Trainer gave to me…

11.       Deep Breaths

Stress can lead to many problems including hypertension, stroke and other illness. Try to find some time to unwind, giggle and reflect!

On the twelfth day of Fitness my Trainer gave to me…

12.        People shouting…You go!!!

A healthy lifestyle not only makes you feel better, it makes your entire world brighter!

Enjoy the Magic of the Holidays!

Transform YOUR Lifestyle This Season! BeFit Westchester Winter Schedule Is Here!

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This winter BeFit Westchester is offering a new series to GET IN SHAPE and STAY IN SHAPE! If you’re looking a head start on that New Years resolution or just want to stay active the Transformation Series will be great for you!

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