Friday, August 31, 2012

More updates on the Hard Candy DVDs

Hello everyone!

I'm not sure if I mentioned this yet, but the Madonna DVDs I have been ranting so much about are finally coming out Wednesday, September 5th!  Also the price is not too bad either:  19.99 per DVD or you can buy the whole box set of four for $59.99.  I am totally getting it!!!

In the meantime, I want to try doing these exercises (which will likely be the kinds of stuff that will be on the DVD)

Thursday, August 30, 2012

Tracy Anderson Pregnancy Project

Hello everyone!

In previous posts, I mentioned that Tracy Anderson filmed workouts for pregnant women for new DVDs.  The wait is now over.  Sort of.

I say sort of because while it is now on sale on her website, it is currently on pre-order with a release date of October 5th. 

So far, I do like the fact that it's all combined in a neat little box set.  The price also surprised me- the set can be yours for $49.99, which is actually a lot less than what I expected it to be.

So- Would you buy or not buy? Comment below!

Wednesday, August 29, 2012

Madonna DVD #4

Hello everyone~!

Last but not least, the fourth and final Addicted to Sweat DVD!

"JAW BREAKER CHAIR: "DRIPPING WET" is a brand new way of working out that will change your body forever! This power packed program uses a chair and your body to sculpt, tone and tighten your muscles. “Dripping Wet” is a full body workout with special focus placed on the butt, hips, and thigh area. And as in all of Nicole Winhoffer’s workouts, your abs and core, will be the driving center of your pr
ogram. After the warm up, you will get moving using the chair to get your heart rate going and enhance toning with the leg exercises. Next you will hit the floor for focused ab and core training. Finish up with flexibility and mobility for the entire body. The repetitions are high and the intensity is increased but with the modifications provided, anyone can achieve their goals. Follow along with Nicole in the tutorial to learn her specific teaching techniques and guidelines for precise execution of all the unique moves. “DRIPPING WET” is challenging, but so much fun. You won’t even feel like you are working out!"

Keyword I am loving- Modifications and "anyone can achieve their goals".  I cannot wait to get these!  I also hope I am able to do them.  

If I am able to do these, I may even replace my Tracy Anderson workouts with these.  (well not replace, but perhaps add them in sometimes.)

Tuesday, August 28, 2012

Madonna DVD #3

Hello everyone-

Here's the description of the third DVD!

"ATS DANCE: "WET, WET, WILD" is the second level of 3 routines built on the skills that you mastered in DVD #1. Nicole Winhoffer features three new ATS signature dances, “Ride the Horse,” “Drop Down” and “Hop Forward”. These dances definitely take the intensity factor up a notch but with the one-on-one coaching in the tutorial segment, you will have plenty of time to practice before moving on to the calorie blasting workout. Experience the excitement and feel like a real performer in the bonus segment when all 3 dances are put together in one combination – just like a live dance class!"

This is what I gather to be the more advanced dance cardio DVD after mastering DVD 1. 3 dances, but I wonder how long the DVDs are.

Monday, August 27, 2012

Madonna DVD #2

Hello everyone!

As promised, here is a little preview of what will be in the second of four DVDs she is putting out with her fitness brand, Hard Candy Fitness.

"JAW BREAKER TOWEL: "SLIPPERY WHEN WET" is the most unique, functional total body conditioning workout ever created. A complete transformation of your body can be attained with the use of 2 towels.Nicole Winhoffer targets every muscle in this short, intense workout and pays special attention to the abs, core, arms, chest and back. During the warm up you will become familiar with the core standing 
moves. Next, the full body conditioning challenges every muscle in the body. Finish up the toning, is the unique ab and core training technique. You will finish up with a delicious flexibility and mobility cool down. No worries if you are new to exercise. Nicole offers one-on-one expert coaching provided in the tutorial to guarantee flawless technique and rapid results. As she guides Madonna, she will be able to guide you. Any fitness level can begin this program and as you get stronger, you will be able to do more and more. Get toned, long lean muscles like Madonna by bringing your all to this innovative, fun and energizing workout."

I do like how it says no worries for people new to exercise.  I am glad they are thinking of the masses here and making the workouts doable. 

Sunday, August 26, 2012

Madonna DVD #1

Hello everyone!

As you know, Madonna's workout DVDs are coming very soon- I have heard a release date of September 5th.

I have found out some things about the DVDs and what they will be like. Today I will share DVD 1.

"ATS DANCE: "GET WET" is the first level of 3 routines from Madonna’s cardio dances. Nicole Winhoffer breaks down each step in a tutorial, so you are able to practice and master the choreography before turning up the music and performing. You will learn 3 ATS signature dances, “Step Together,” “Cha Cha” and “Electric Slide.” These are high impact, intricate, and high endurance dances, but through N
icole’s teaching technique they are simple to learn and follow along. Together, Nicole will train and guide you as she does with Madonna, to achieve results and learn about the body. As an added bonus segment, Nicole combines all three routines together, so you can perform without stopping: just like Madonna. By the end of the workout, you will be wet and Addicted To Sweat."

So to me this sounds like it will be a beginner level workout for some, which is just what the doctor ordered for some people.   When I actually get the DVDs I will review them in detail later on. 

Saturday, August 25, 2012

Gluten-free Diet Not Healthy for Everyone?

Hello everyone!

As you know (if you are a regular reader) I am one of the gluten sensitive/celiac disease sufferers who suffers ill effects from eating gluten.   There is also a book, "Wheat Belly" that even says that every one of his patients who gave the stuff up lost weight, and felt much better overall. And not all of them had celiac or a gluten sensitivity.

However, there is a study now saying that gluten may actually BOOST health in people.

The study argues that people who go gluten free may actually gain weight by eating more gluten free grain products because they contain oil and sugar.  SO DOES REGULAR BREAD.  What I think these scientists are observing is what I call a Diet Coke effect- thinking that because you are eating gluten free foods, you can eat more of them.  (As seen in the below video)

"Despite purported health claims often seen in the media, Dr. Gaesser found there is no evidence that the gluten-free diet provides benefits to the general population and that gluten itself may, in fact, provide important benefits, such as supporting heart, gut and immune system health."

Well, according to Wheat Belly, gluten and wheat actually actually seems to cause PROBLEMS in these areas and pretty much every area of the body.

I don't care what the study says, I'm staying gluten free.  And it just so happens that this study was paid for/provided by none other than the Grain Foods Foundation. Funny how that works out.

For the source of the study, click 

I dond moreI  here:"

Friday, August 24, 2012

Tracy Anderson has MORE Detox Weeks coming. In Hawaii!

Hello everyone!

I got a friendly e-mail from the Tracy Anderson people talking about their new Detox Weeks for next year. In Hawaii.


Due to the incredible response to the Hamptons Detox Weeks, we wanted to pick a location for the next Detox Week where the most people from around the world could have an equal chance to visit. Introducing our 2013 Hawaii Detox Week in Maui featuring Tracy, Maria, and Stacey! An equal flight from Los Angeles or Tokyo (and not too far from Sydney!), these detox weeks will be at Lumeria Maui, Hawaii’s newest luxury retreat center! We have found the perfect fit on this six acre sanctuary that has elegantly appointed guest rooms, lush tropical landscapes, organic gardens, and peaceful areas throughout the property. Included in this detox week purchase is a spot at this gorgeous retreat, your daily workout, food, lectures, and a complimentary spa service.



Bring a friend with you



Attend alone


Hawaii Detox Week 2013
Hawaii Detox Week


Chef Ben Diamond will be preparing the food, with a majority of the ingredients sourced from Lumeria’s own organic gardens! Chef Diamond studied at the New England Culinary Institute and is professionally trained in many cooking styles including vegan and raw. We will use Lumeria’s spa for relaxation and pampering, and we have many off-site excursions planned so that we can explore Maui’s natural beauty together! As the guest rooms at Lumeria Maui are quite large and can easily accomodate 2 people, we have two different tiers available for purchase. The first is for a room by yourself and the second is to share a room with a friend! Please to specify who you will be sharing a room with during your stay.
Hawaii Detox Week


More information on Lumeria Maui is available at
Hawaii Detox Week


These detox weeks mean a lot to me because it gives me the chance to give you more time with me, in a wonderful and natural setting. Experiencing my fourteen years of research and development of my method that can truly be a life changing tool that constantly supports you being your best you! We look forward to welcoming you to Maui! Please if you have any questions.
Love, Tracy

Yep! Only $4300 dollars. Why? You are also paying for hotel room, spa service, food, and apparently a lot more than the Hamptons people got.  It's a lot cheaper for double occupancy (bring a friend). 

Would I go?  I would... If I had this kind of money laying around.  :P

What is odd is that they do not have dates for this anywhere. Not even on the website.  You can buy it, it's non-refundable, but you don't know WHEN it is. I hope the put dates up as soon as possible. 

Thursday, August 23, 2012

PM Yoga

Hello Everyone!

Last night, before bed, I decided to try some PM yoga from this DVD.

I am actually pretty pleased.  It did exactly as it said- it got me really nice and relaxed and I was able to get to bed earlier than usual.  It's very gentle, mostly stretches although you do downward dog a couple times. 

If you have trouble falling alseep I highly recommend this! 

To buy the DVD at amazon, click here. 

Wednesday, August 22, 2012

New interview with Tracy!

Hello everyone!

I found a new article with Tracy Anderson after her baby was born!

Here's what the interview says:

"(NEW YORK) Tracy Anderson’s notorious Method has reshaped oodles of A-listers—and now the most in-demand trainer in the industry is turning her attention to the masses. But first, some baby talk! BY MARIA DENARDO
How are you feeling?
I just got back into my skinny jeans this morning!

What’s your number one post-pregnancy workout tip?
Wait for your doctor to give you the green light to work out—otherwise you can get this horrible thing where your abs, which separated during pregnancy, stay separated. They need time to come back together. An extra couple weeks aren’t going to make or break you. I’m also a huge supporter of breastfeeding, because it helps your baby and your body.
Tell us about your new pregnancy workout DVDs!When I had my son 13 years ago, I gained 60 pounds. After all that time, there was still nothing on the market for pregnant women that really worked! So this time, I filmed a fitness video for every one of nine months of my pregnancy. The DVDs come out this month, and some of the proceeds will be donated to Christy Turlington’s charity, Every Mother Counts.

How do workouts change over the nine-month span?
In the first couple months, you’re nauseous a lot, so the focus is more on nurturing, stretching, and staying in tune with your body. The second trimester is the time to get your butt in shape. In the third trimester, you’re so massive it’s just about figuring out how to move with this thing!

What age should kids start working out? 
Kids should never have to fight the fight of becoming fit. We work our bodies naturally when we’re little. It’s convenient parenting that causes kids to become inactive. Parents need to organize supervised movement play time, which can turn into focused movement time at about age four or five. By the time they’re teenagers they need to have a regular focused workout and conditioning time—not just during sports season!
So the Wii is not enough?I have great respect for Nintendo’s intention with the Wii, and it’s certainly a positive stepping stone to physical activity, but it doesn’t deliver enough of a workout to fight weight gain, maintain healthful endurance levels, and create proper strength. 
What are the best and worst exercises for kids?It isn’t healthy for children to start lifting weights too early. They need to gain strength and connection using their own bodies until their teenage years; that means starting slow and smart! The best exercises are movements that keep their brain active and maintain flexibility and endurance.
What’s your take on dieting?
I’m a fan of being strict with an education-based nutrition program that’s more of a philosophy on living than a diet. I’m not a fan of reading a diet book and then jumping on it long term. Those types of fad diets are designed to detox and get unhealthy weight off quickly. 

What about juice cleanses?Women in the fashion industry who are fans of juice cleanses are really doing their bodies a disservice. Juice cleansing is not meant to be a get-skinny-quick-and-do-it-often method of weight loss. Gwyneth [Paltrow] only does a cleanse once a year. They’re messing up their body’s natural metabolism and messing with their brains. That’s why I came up with the baby food diet. When you purée food, your digestion slows instead of stopping.
What did you do before you reached fitness fame?My mother owns a dance studio, so I grew up dancing. I had a lot of natural talent, but my dad is really fat, so when I went to school in New York City for dance, I gained 30 pounds. My body type shifted and nothing would take the weight off—not step aerobics, not Pilates, not cycling. That road was eye-opening for me.
Who was your first personal trainer?It was a Jazzercise instructor in high school. I thought she was so cool. She’s the reason I love funky leggings to this day.
When did you get your first big break?When American Idol Magazine called and asked for a quote. It was so weird! It also hit home for me when I already began training with Gwyneth and started to get e-mails from Madonna. I had no idea who was writing to me at first, because she signed all her e-mails “M.”
What was your first meeting like with Gwyneth?When I first met her, she couldn’t get the baby weight off from her second baby, Moses, who was already five-months-old. Her thighs were thicker at the time, but she hid it well. She said, ‘I know you have a son, and we’ll make it work.’ She’s so kind, and there’s not an entitled bone in her body. I just wanted to help her, and I knew I could do it. We’ve been together ever since. You can see a massive difference from the first Iron Man movie to her appearance in The Avengers.
Gwyneth is also your business partner. Is it all work and no play?We play! I pissed her off when another friend threw me a baby shower in California. It was the only time I could do a shower, and it was right by Chris Martin’s birthday, so I knew she wasn’t going to be able to do it. She got the invitation, and she was devastated. We’re both the type of women who are consistent. When you’re consistent, friendships are easier. You just pick up where you left off.
Do your celebrity clients get territorial over you?Some of them can be nasty! It was destroying me. A couple celebrity clients blew up at each other and others talked some of my trainers into stealing data or training them in methods they didn’t understand. It was like a war. 
How do you handle that?
I actually had to take myself out of hire because of it. I didn’t spend all this time creating this method for only a few celebrities. I have trainers all over for that!
What’s been your craziest client request so far?A celebrity e-mailed my assistant saying she wanted to work with me. When we met up, the assistant came out and said her boss was ready, but we couldn’t make her sweat and she doesn’t like rubber, so we couldn’t bring any rubber around her.
Who’s the prime candidate for The Tracy Anderson Method?I specifically designed it for all women, but it’s really for women who want to look feminine. They want their legs looking lean, their stomachs curving in, and their butts lifted off their legs. It’s not so much for the girl who wants to look like a triathlete.

What about the men?
We’ve had men like Matthew McConaughey and Tobey Maguire take a stab at it. It kills them! I’m the most inspired by Robert Downey, Jr. His wife is the best at doing The Method. He mixes it with martial arts.
What’s your signature dance move when you’re not hitting the gym?I’m a booty shaker.
Where’s the strangest place you’ve worked out?I’ve Skyped with Madonna in Africa inside a hovel. Also, I worked with Gwyneth while she filmed Two Lovers. It was in New Jersey, but it felt like hell. She had a tiny trailer with no room that had a mouse in it. We barreled out a full-on leg series in there...on the gross carpet. It’s not always glamorous.
Have you ever gotten hooked on SoulCycle or Physique 57?I’ve never even thought about doing another form of exercise since I came up with my Method 13 years ago. I have a big issue with spinning. I’m the one who has to change the women who come in because they’ve built up their glutes and their thighs so much from those massive, overpowered machines. 
How does your Hamptons studio differ?You don’t need a membership here, which is different from my other studios. During the off season, it feels like Indiana. That’s my speed. Now, it’s getting more popular. I hardly leave my house anymore because of the traffic. Everyone is relaxed and like, ‘I’m doing my workout today so I can have the best damn cookout tonight!’"

For the source article, click here

Tuesday, August 21, 2012

Tried Power Yoga Yesterday...

Hello everyone!

As I mentioned before, I tried Power Yoga for the first time yesterday, and it was definitely different.

I didn't do anything like this but yeah, it was pretty hard.

I started to do Bryan Kest's Power Yoga DVD, and I am feeling pretty sore.  I actually was able to do 30 minutes of the 55 minute beginner workout and I felt really energized and hyper.

Then, after walking to and from school, and having to sit through a 3 hour class, I was drained. Like REALLY drained and had to take a nap. Ugh.

Today I am feeling the soreness, especially in my arms.  Sun Salutations are a great arm workout, that's for sure. I still want to keep at it thought! 

Interview With Tracy Anderson in DuJour

Hello everyone,

Lately, Tracy has been doing more and more interviews since having her baby.  Here is another one!

"Looking at small, slim, strong celebrity fitness guru Tracy Anderson today—just six weeks after she gave birth to her second child—you’d never guess she was in very different shape after baby number one. But back when she was expecting her first child in 1998, she spent nine months sitting by a pool, eating hot dogs and drinking milkshakes. By the time she’d delivered her son, Sam, she’d packed on 60 pounds—a huge amount of weight for the 5-foot-tall former ballet dancer. 

“A lot of women use pregnancy as an excuse to let their bodies go, and that’s the worst thing,” she says. “I feel like I’ve lived an entire lifetime since then.”

During that aforementioned lifetime, Anderson created her fitness method, opened a studio in New York City, the Hamptons, Los Angeles and London, released 9 DVDs and coached dozens of clients including Kate Hudson, Jennifer Lopez, Courteney Cox and Gwyneth Paltrow (later her business partner). 

When Anderson learned in the fall of 2011 that she was pregnant with Penelope (“Penny,” for short), she vowed to do it right—at the same time, she also found her newest project. Using herself as a research subject, she came up with special exercise routines. The result is The Pregnancy Project, a new series of nine DVDs, one for every month of pregnancy. Preceding each month’s workout is a compilation of conversations with moms—and Anderson’s former clients—including celebs Molly Sims and Christy Turlington, who share their own experiences and advice.
“I always knew I wanted to do this project,” she says. “I’ve seen so many women who come to me right after [having children] with disaster bodies that have gone through hell, or they come to me years later and say, ‘Oh, my body is like this because I had three kids.’”
Anderson embarked on this pregnancy with some anxiety. “I had a miscarriage before [conceiving] Penny, so I was really nervous. As soon as I thought I was pregnant again, I was like, ‘I’m not moving!’ I was also so nauseous in the beginning. Once the nausea started lifting, I got a lot of energy in my second trimester.” Besides having to conquer her personal fears, Anderson went through an overall attitude adjustment. Instead of worrying about weight gain or stretch marks, she says, “you have to view pregnancy the most optimistic way you’ll ever see anything in your life. You have to think, I’m so empowered doing exactly what women were meant to do, even if you’re barfing over a toilet or if you have hormonal acne.”
The Pregnancy Project shares many of the same overall techniques as the Tracy Anderson Method, her program that aims to strengthen the smaller muscle groups through a combination of low weights and high reps. This approach exhausts the muscles in a way that creates a lean yet feminine shape, what Anderson calls “a dancer’s body.” For expectant moms, she’s put the emphasis on challenging muscular work and not on the dance aerobics–style cardio she’s become known for. “This isn’t just some motivating, fun workout to do. It’s results-oriented. You’ll see results through your pregnancy and you’ll be able to get your body back faster afterward.”
Anderson’s svelte shape serves as the best testimonial to her method. During this pregnancy, she put on a healthy 30 pounds. Less than two months after her C-section, she has more energy than ever—she’s already thinking about getting pregnant again next year. For now, she has her hands full tending to Penny and 13-year-old Sam. She confesses, “I don’t really tweet about my personal life, but the other day, I almost tweeted, ‘What was I thinking? Did I think having a teenager and an infant at the same time would be easy?’ What’s funny is they both need the same thing—to be fed and hugged.”
She’s also busy whipping her body back into form with daily workouts. New moms should take comfort in the fact that even Anderson, a woman who has made a career out of being fit, found it tough to resume working out again. In fact, she describes her first day in the studio as “an incredibly demoralizing moment in my life.” She explains, “For 13 years I’ve been jumping around, dancing at such high levels all over the world and with no sleep for multiple hours a day. I thought, Please, I can bust out an hour of dance aerobics, no problem—wrong!”
She faced another unanticipated challenge upon returning to aerobics: her breasts. “It was like, ‘Holy boobs! Where did they come from?’ I had to stop and put on multiple sports bras,” she laughs. “I texted a few of my friends who have big boobs and I was like, ‘I’m so sorry I was so mean to you about dancing and jumping because I can’t do it right now!’”
And if women need any more reassurance that rebounding after a baby can be difficult, Anderson recalls of her partner and ex-client Gwyneth Paltrow: “When I first met her, she was stuck. She had to film the first Iron Man and she still had 25 to 30 extra pounds after [giving birth to] Moses and he was already 5 months old. She had tried everything and couldn’t get them off.” While Anderson herself wants to lose an additional 10 pounds, it’s clear that exercising to her is more than a means of reaching a target weight.
“I missed working out a lot more than I thought. The first time I sweat, it felt,” she pauses, “like the best feeling. It really was an emotional release.
“Movement and being connected to my body are very important to me, which is why I tried to be very connected to the pregnancy,” she adds. “I know that the journey of getting back to your best level of performance physically is very hard, but it’s an incredibly empowering place to be.”

For the source of this interview, click here. 

Monday, August 20, 2012

School's Back in Session

Hello everyone!

I am writing this before I do anything for today, even my workouts (it's midnight and I am about to go to bed) but I have taken my measurements (weight in the morning), have my books and everything ready for my life to be busy again. 

I'm pretty excited.  I actually LIKE going to school. (shock?) 

So my classes start at noon, so I have time to wake up and do my yoga and grab some  breakfast. (I hope)

I will update on how it goes and how I handle doing my workouts with school.

Saturday, August 18, 2012

Starvation Mode... Myth???

Hello everyone!

I am going to discuss a term that gets thrown around a lot- Starvation mode. Not eating enough calories, then you stop losing weight, and your diet is pretty much shot because you're losing muscle.

What if I told you that it's a myth?

I found an article that discusses a military study done that people do not go into "starvation mode" (most of the time) until they have a very low body fat percentage- 5% for men 10% for women.

But why do we start slowing down in weight loss after a while?

People with more fat available to oxidize…can oxidize more body fat per minute. The less body fat you have, the less you can oxidize per minute. So as you get closer to your lower limits of body fat, the slower you will burn what body fat you have. This is why those last 4-5 pounds come off slowly, NOT because you are wrecking your metabolism with an aggressive diet. "

That's right.  Weigh less, burn less.  Also those who are low calorie probably do not move as much as they should.

One of the commentors on this post had an interesting point too-

Our ancestors did not eat every 3 hours (sometimes going all day foodless) and they looked a lot better than most bodybuilders and people today.

So, what's your take on starvation mode? Do you believe it to be fact or fiction?

Friday, August 17, 2012

What will Madonna's DVDs be like?

Hello everyone!

I've blogged before about Madonna's new DVDs that are coming out, and I found some videos that may be a little look into what the workouts may be like.  These videos are Madonna's trainer, Nicole Winhoffer going through some various exercises.

The chair workouts:

Towel work:

Dance Cardio (First video is the breakdown)

So what do you guys think so far?

Wednesday, August 15, 2012

Back to school on Monday, new plan!

Hello everyone!

I go back to school on Monday, so I have been thinking about a way to get my workouts in daily and in a reasonable amount of time. 

Back to school!

Today I will give Bryan Kest's beginner Power Yoga a try.  That will  be my thing this week, just yoga to see how I feel.

Then when school starts, I will be walking to and from (about an hour) class, and since my classes are in the early afternoon, I want to try to squeeze my yoga in then.  In the evening I want to TRY to fit some Metamorphosis in, but that's 50/50.

What are/were your workout routines when you were in class (high school, college, etc)?

Tuesday, August 14, 2012

Nicole Winhoffer Talks Workouts

Hello everyone!

As you know, I have posted that Madonna's workout videos are coming out soon! Now there is an interview in Elle with Nicole Winhoffer, Madonna's trainer.

"ELLE: How did the idea for "Addicted To Sweat" come about?
Nicole Winhoffer: Madonna opened up her first Hard Candy Fitness location in Mexico City in 2010. I traveled ahead to teach the instructors and members our workout. On opening night, Madonna led the class, and we all had an amazing workout. The group was so inspired by the class that Hard Candy Fitness decided to make it an official Madonna signature class. The name "Addicted to Sweat" represents the level of energy needed: If you aren't sweating you aren't working hard enough.

ELLE: What do you hope to teach women about fitness and its importance?

NW: That anything is possible with hard work, persistence, and dedication. ATS is a tool we offer to set an example of the level to which one has to be pushed to garner results. It’s a near-daily commitment: I recommend at least 30 minutes of cardio, 30 minutes of toning including arms, abs, legs and back, five to six days a week. 

ELLE: What are some fitness tips for traveling that don’t require any props? 

NW: With a chair in the room, you can complete a 30-minute full body toning and fat burning workout with HCF's DVD "Dripping Wet." Mobility, toning, stretch, and raising your heart rate can be done anywhere. Try the Hip Blaster Toe Down Heel Up, which targets butt, inner and outer thigh. Here are the steps: 
• Kneel on all fours on the floor perpendicular to chair, and rest your right foot on the seat so that your leg is straight and your toes are pointed forward. 

• Lift your leg slightly, and rotate it forward from the hip, so your toes turn down; tap them on seat.

• Lift your leg, and rotate it back so your toes turn up; tap your heel on seat to complete one rep. Do 32 reps. Make sure you’re rotating your leg from your hip socket, not from the knee down.

• Switch legs and repeat

ELLE: How about in-office moves and stretches you can do at your desk? 

NW: Sitting down for long periods of time can cause immobility, restriction, tightness, and weakening of muscles. Every hour should include movement of some sort. Try these three moves: (it’s okay if people stare!)

 Flat Back Forward Hinge (warms-up back, legs, and core)

Stand in front of a chair, facing the seat with your feet wide. Stand up to two feet away from chair. Reach your hands to seat of chair, hinge at your hips to a down-dog position with your palms resting on the seat. Pulse twice, breathe into your hamstrings, and back up. Press your hips into a plank position, spine aligned. Pulse twice. Repeat 16 times.

 Open Arm Arch (opens chest, back, and warms up legs)

Stand with your feet hip-width apart. Rest the palm of your hands on the seat of a chair. Side-lunge to the right, bending your right knee. Simultaneously open your right arm to the ceiling and open your chest. Pulse four times. Repeat 16 times, then do your left side.

 Swivel Hips (great for legs, hips, knees, arms)

Stand facing a chair with your hands on the seat. Feet should be slightly wider than hip-width apart. Rotate from hips and turn your knees to left, with your right knee one inch off of the floor. Your body stays parallel. Pulse down eight times. Switch to the other side.

ELLE: What's been most exciting in your career thus far? 

NW: Most exciting is the opportunity to work with Madonna. She is an inspiration and my mentor. I so enjoyed being a part of the MDNA tour: traveling the world, training Madonna, her dancers, and her back-up singers. I have grown and learned so much from being surrounded by such talented artists. Second, being a part of Hard Candy Fitness has allowed me to share Madonna's level of training and provide the tools and knowledge to reach people that want to learn. "

Also, the DVDs are available for purchase on August 28th~~!!

Monday, August 13, 2012

Yoga or Weights?

Hello everyone!

Everyone knows we're supposed to do some kind of strength training to keep the metabolism high.  When people think strength training, usually the first thing to come to mind is lifting weights.  What if someone told you that yoga is also strength training?

Want these arms? Do your yoga! (Note how her arms look a lot like Madonna's. She's a yogi too.)

Yep. Yoga (especially power yoga) is a form of strength training.  However, which one you do depends on what your goals are.

If you want to build bulk in the muscles, it's more practical to weight lift.   The more you keep lifting progessively heavier, the bigger and stronger you will get.

However this means you must overload yourself to keep growing. You have to keep lifting heavier as you adapt.

Yoga is a more balanced way to strength train. 

Regular yoga can help decrease the risk of injury and help you become more functionally fit, meaning getting better at the things you do every day (walk, sit, bend, etc). Yoga also tones the entire body.  Lifting weights usually involves one muscle at a time.

Yoga tones with eccentric contraction, meaning the muscles stretch as they contract and work, which results in a longer look.  Weight training is concentric, meaning as the muscle works, it gets shorter. (that's why some people who lift weights look bulgy)

Yoga also helps with endurance because you have to hold poses for lengths of time and repeat them.

In the article I got this from, Rodney Yee, a well known Power Yogi gives more information.  For that article, click here

Sunday, August 12, 2012

Protein Dessert Smoothies

Hello everyone!

If you've ever dieted, you've probably had a craving at times for some kind of high calorie dessert food.  I found an article online that has recipes for smoothies that are healthy and satisfy that craving without the extra junk.

1. Vegan chocolate shake (Thrive Juice Bar)

1 tsp raw cacao nibs
1 tbsp organic cocoa powder
6-7 raw cashews
2 tsp blue agave nectar
1/4 tsp vanilla extract
1 scoop organic dairy-free vanilla gelato (or any vegan vanilla ice cream. Regular vanilla if you don't need it vegan)
1 tbsp almond butter
1/3 ripe banana
1/3 cup rice milk
1/2 cup coconut water
1/2 avocado
2 or 3 ice cubes

Blend together, best served immediately but can be in the fridge for 2 days.

2. Peanut Butter and Jelly Smoothie

1/2 frozen banana
1 cup frozen mixed berries (I love Trader Joe’s Very Cherry Berry Blend)
1/2 scoop vanilla brown rice protein powder
2/3 cup unsweetened vanilla almond milk
1/2 cup cold water
1 1/2 Tablespoons peanut butter or PB2
Blend all ingredients in a blender and enjoy!

3. Orange Creamsicle Smoothie
  • ½ cup crushed ice
  • ½ cup orange juice pulp (from ~3 oranges) or one whole peeled orange, pulled apart *
  • 1 cup coconut milk (or milk of your choice)
  • 1 scoop organic vanilla protein powder (my favorite is Tera’s Whey)
  • ¼ tsp. pure vanilla extract
  • ¼ tsp. honey (optional for a sweeter taste)

Place all ingredients in blender and blend until smooth.

4. Chocolate Strawberry Banana Smoothie
10 large strawberries
2 small bananas (fresh or frozen)
6 ounces plain Greek yogurt
1 cup chocolate soy milk
1 tablespoon peanut butter

Cut the tops off the strawberries.
Slice the bananas, and save four slices (to be used as garnish).
Place the strawberries, banana, yogurt, chocolate soy milk, and peanut butter in a blender or food processor and blend until smooth

5. Protein Milkshake
This one has a base and then different variations to make different flavors.

Base for Shake:
1/2 cupCottage Cheese (or 1 Cup Reduced Fat Greek Yogurt)1
1 scoopProtein powder (something that has around 100 calories per scoop - I love Designer Whey™ Protein Powder)
1-4 pktsStevia or low calorie sweetener of choice
5-10Ice cubes (depending on how thick you like it, use less for a thinner consistency)
1/2-1 cupWater (alter this according to desired consistency)
Optional1/2 tsp xanthan gum (you can get this from most grocery stores in the gluten free section! Just a pinch of it makes your shake so thick and creamy)
Peanut Butter Maple Shake (These ingredients added to base)
  • A few drops maple extract
  • 2 tbs peanut flour OR 1 tbs regular peanut butter
  • Optional: 2 tbs sugar free butterscotch pudding mix
Servings: 1
Calories: 260 ( add 40 if using regular peanut butter)
Weight Watchers PointsPlus: 6
Thin Mint Shake (These ingredients added to base)
  • 2 tbs cocoa powder
  • 2-3 drops of mint extract
  • Optional: 1 tbs lite hershey’s syrup
Servings:1Calories: 250Weight Watcher PointsPlus Value: 5
Superman-Ice Cream Shake (These ingredients added to base)
  • 2-3 tbs sugar free/fat free pistachio pudding mix
Calories: 250
Weight Watcher PointsPlus Value: 5
Chocolate Peanut Butter Shake (These ingredients added to base)
  • 2 tbs cocoa powder
  • 2 tbs peanut flour OR 1 tbs regular peanut butter
Servings: 1
Calories: 260 (add 40 calories if using regular peanut butter)
Weight Watcher PointsPlus Value: 6
Strawberry Banana Shake (These ingredients added to base)
  • 1/2 cup fresh or frozen strawberries
  • 1/2 banana
Servings: 1
Calories: 280
Weight Watcher PointsPlus Value: 6
Lemon Cream Pie (These ingredients added to base)
  • 1-2 tsp lemon juice OR 1 True Lemon packet
  • Optional: 2-3 tbs sugar free lemon pudding mix
  • Optional:  1 graham cracker or a few honey Teddy Grahams sprinkled on top of the shake
  • Servings: 1
Calories: 180
Weight Watcher PointsPlus Value: 4
Strawberry Shake (These ingredients added to base)
  • 1/2 cup strawberries (Fresh or frozen~ If you are using frozen use less ice!)
Servings: 1Calories: 220
Weight Watcher PointsPlus Value: 4
Banana Cream Pie Shake (These ingredients added to base)
  • 1/2 frozen banana
  • Optional: 2 tbs sugar free banana pudding
  • Optional: 1 graham cracker or a few honey Teddy Grahams sprinkled on top of the shake
  • Servings: 1
Calories: 230
Weight Watcher PointsPlus Value: 5
Oatmeal Cookie Shake (These ingredients added to base)
  • 2 tbs oats
  • 2 tsp chocolate chips
  • Dash of cinnamon
  • Optional: 2 tbs vanilla or chocolate sugar free pudding mix
Servings: 1Calories: 250
Weight Watcher PointsPlus Value: 6
Key Lime Pie Shake (These ingredients added to base)
  • 1 tbs key lime juice OR the juice of half a lime
  • Optional: 2 tbs sugar free vanilla pudding mix
  • Optional:  1 graham cracker or a few honey Teddy Grahams sprinkled on top of the shake
  • Servings: 1
Calories: 180Weight Watcher PointsPlus Value: 4
Cookies and Cream Shake (These ingredients added to base)
  • 1/2 (100 Calorie) Oreo Pack (Toss the cookies right into the blender)
  • Optional: 2 tbs sugar free vanilla pudding mix
Servings: 1
Calories: 230
Weight Watcher PointsPlus Value: 6
Pina Colada Shake (These ingredients added to base)
  • 1 tbs coconut extract (Found in the baking isle next to the extracts)
  • 1/2 cup pineapple (Fresh or frozen)
Servings: 1
Calories: 220
Weight Watcher PointsPlus Value: 4
Strawberry Cheesecake Protein Shake (These ingredients added to base)
  • 1/2 cup strawberries (Fresh or frozen)
  • 2 tbs light cream cheese (Or 2 tbs sugar free cheesecake pudding mix)
Servings: 1
Calories: 260
Weight Watcher PointsPlus Value: 5
Lemon Raspberry Shake (These ingredients added to base)
  • 1/3 cup raspberries (Fresh or frozen) OR 2 tbs low sugar raspberry jam
  • 1 tsp lemon juice OR 2 tbs sugar free lemon pudding mix
Servings: 1
Calories: 210
Weight Watcher PointsPlus Value: 5

6. Reese's Peanut Butter Cup smoothie 
1 Frozen banana
1 cup almond milk
1 Tsp chia seeds
1 Tbsp Greek yogurt
1 Tbsp Peanut Butter
1 scoop chocolate protein powder
6 ice cubes
Put all ingredients in a blender, mix up and enjoy!

7. Banana Bread Smoothie

  • 1 cup water
  • 1 banana, frozen
  • 1/3 cup cooked quinoa or buckwheat
  • 1 tbsp raw walnuts or hemp seeds
  • 2 tsp cold-pressed flax oil
  • 1 medjool date, pitted
  • flesh from 1 vanilla bean or 1/2 tsp alcohol-free pure vanilla extract
  • 3/4 tsp ground cinnamon
  • pinch allspice
  • extra walnuts and ground cinnamon for topping
Put all ingredients in a blender and blend until smooth.

8. Pumpkin Pie Smoothie
1/2 cup pumpkin (canned or freshly cooked)
1/2 frozen banana
3/4 cup almond milk
1/2 scoop (or approx. 2 T) vanilla protein powder
1 tsp cinnamon
1/2 tsp pumpkin pie spice
pinch of ground ginger

Combine in blender and blend until smooth.

9. Carrot Cake Protein Shake

Ingredients (makes two, so cut it in half if you only want one... or you can opt to chill the second glass for the next day!):
  • 1 large banana, frozen (it will save you a headache if you peel it, then put it in a bag and freeze it... but if you forget, you can always peel it afterward with a knife and your very very frozen fingers)
  • 1 cup milk (skim milk or unsweetened vanilla almond milk are both great, but any milk substitute will also work -- just be aware that slight flavor changes will come with any major substitutions!) **Caloric information compiled using unsweetened vanilla almond milk
  • 2 servings protein powder (Just use the prescribed amount per persoof powder for one "serving" of your particular brand)
  • 2 tsp pure Vanilla Extract
  • 1 tsp Cinnamon
  • 1 small carrot (or two baby carrots), peeled
  • Tiny dash of salt

  1. Combine all ingredients in a blender
  2. Add a few cubes of ice only if your blender is good enough to chop them all up! 
  3. Blend well and serve!

Would you try any of these? I already think I would try a few! Especially the Reese's cup.