Fitness For All Seasons, contributed by Emily Stone

With readers from all over the globe, myself and reader turned guest contributor, Emily Stone (fellow fitness freak and health food addict) teamed up to offer fitness tips for every season. Different environments and climates bring their own set of challenges to our healthy mindsets and our ability to reach set fitness goals. Read our tips for exercising no matter the weather, giving you no excuses, only motivation to dodge those Christmas pounds.

Fitness in Spring and Summer 

In great juxtaposition to the Northern Hemisphere, an Australian Christmas is usually spent outdoors at the beach or by the pool, and this year is going to be a hot holiday!

Sweltering weather can challenge your fitness routine; your workout can last five minutes when you are sweating before you start, with outdoor walks and runs swapped for movie days indoors, air-conditioning blasting. But holidays also bring parties and special occasions where champagne is guzzled, mince pies are gobbled down and cheese platters replace your usual healthy dinner options. Exercise is more important than ever during this time, which means you must have a plan in place.

Embrace the warmer weather

While you may be on holidays, far away from your gym membership, you can always find a way to incorporate exercise in your daily routine. Do laps in the hotel pool to burn tones of calories, try soft sand running to tone up your legs, attempt surfing or boogie boarding to work that core or try water skiing if you are feeling adventurous. You can even set up a volleyball net in your backyard pool. Whatever the activity, you can make your workouts fun and effective. If all else fails, be sure to check out the hotel gym or get a temporary pass to one near your getaway. 

Create a comfortable workout zone

I cannot workout in hot weather. I loathe it. After 15 minutes I feel I have run a two-day marathon and collapse in a heap (I am not cut-out for the heat). If you also need a cool environment to exercise in, make sure you go to a gym with an efficient air conditioning system, allowing you to go-go-go on those cardio machines without losing half your body weight in sweat. If your gym is in a warehouse or loft, you may want to reconsider; these facilities are impossible to cool.

If you are lucky enough to have an air-conditioning system at home, pop that on about 10 minutes before you start your at-home routine. Whether this is doing an exercise DVD, or following your own routine, it will be that much easier to complete if you are comfortable.

Make sure your workout attire is made of breathable fabrics, like cotton, and replace thick tights with shorts. If you are braving the outdoors, a hat and plenty of sunscreen is a must. If you are hitting the water, make sure to reapply suncream and take cover at the hottest times of the day. 

Eat smart!

Spring and Summer is when you can embrace eating lots of fresh fruits (mangoes, peaches and cherries - yes please!) and live off big salads. Make sure to drink lots of water to stay hydrated and try fresh coconut water for a hit of electrolytes to combat the heat. 

Freeze fruit for a delicious snack (grapes and kiwi fruit are my favorites) and make sure to BBQ lean chicken skewers instead of sausages. Instead of the calorie laden cheese platters are family gatherings, cut up carrot, celery and zucchini to snack on with hummus or avocado dips. 

Fitness in Fall (Autumn) and Winter by Emily Stone

If you are in the currently chilly Norther Hemisphere, you will be feeling the chill of the impeding winter. While colder weather brings with it sledding, snowball fights, ice skating and too many cups of hot cocoa, for those who are easily discouraged by the cold, the approach of winter could also mean the demise of your workout routine.

Fear not hibernators, the winter weather doesn’t have to mean your health & fitness has to go into hiding too. With a little preparation, and a few helpful tips, you can keep up a routine that will carry you through to spring.

Dress smart

If you choose to continue with outdoor workouts (kudos to you) be sure to dress smart. While you may want to wear every sweatshirt in your closet to stay warm, it is actually a better idea to only wear one or two layers of clothing. Yes, you may be a bit chilly at first, but as soon as you start moving, you will warm up rather quickly, and you don’t want your body to overheat. 

A good idea is to wear lighter layers, so you can remove them as needed throughout your workout. Fitness magazine has great ideas for winter workout clothes if you’re in need.

Plan ahead

One of the best ways to stick to your workout schedule is to plan in advance. Check the weather for the week ahead. If some days are going to be little warmer than others, perhaps on those days you will plan to run outside. If you know on a specific day that you will have to work later than normal, try to get your workout done in the morning before you head out. With the busy holiday season, schedules can get a bit crazy. I find it helpful to keep workout clothes in my car or office, that way I can squeeze in a quick workout when the time permits. 

Take your workouts indoors

There are plenty of workouts that are effective AND can be done in the comfort of our own, warm home. If you don’t have any workout machines, improvise! A stability ball and a set of weights are enough to get a full body workout. I recently purchased both from Beachbody. You can also try out an at-home workout video. Nowadays, there are videos for all types of workouts - dance, kickboxing, martial arts, yoga – you name it, there is most likely a video for it. Find one that interests you and give it a go. Try YouTube to test some out for free.

The winter is a cozy time a year, filled with family, friends, hot drinks, and sweet treats. It’s easy to hide under big sweaters and coats, but if you let your fitness routine take the backseat for too long, you will emerge from your winter slumber a few pounds heavier, and a serious fear of trying on your neglected bathing suit. If you don't let your fitness slip, you will be that much more excited for the warmer months to come. 

Protein Truffles

These protein truffles are filled with essential fats and are low in sugar, making them the perfect snack in between meals.

Protein Truffles

Ingredients:

• 2 scoops of protein powder in chocolate or vanilla (I use Sunwarrior Vanilla)
• 1/4 cup of sultanas or chopped dates
• 1/4 cup of sunflower seeds
• 1/4 cup of chia seeds (I used a mix of black and white)
• 1/4 cup of LSA
• 1 teaspoon of ground cinnamon
• 1 teaspoon of vanilla extract
• 5 - 6 tablespoons of hot water 
• 1 tablespoon of olive oil or coconut oil
• To coat: 2 tablespoons of cacao powder mixed with 1 tablespoon of stevia/extra chia seeds

Method:

1. Mix together all the dry ingredients. Add the oil and a few tablespoons of water. Combine until the mixture starts to come together to form a dough. Keep adding water until the mixture is firm but not too sticky. 
2. Roll the mixture into bite-sizes balls and coat with cacao mix and/or chia seeds.
3. Let set in the fridge for at least an hour before serving.

Not Losing Weight But You're Doing Everything Right? Three Weight Loss Road Blocks

You think you are doing everything right... You are going for daily runs, eating salads and steamed vegetables and saying no to sabotages and temptations. The problem is you aren't losing weight. You are stuck and you are pretty frustrated. I hear so many confused dieters say they've hit a wall in losing weight and can't figure out why. Here are three main reasons why you might not be reaching your goal weight. Read about these road blocks and how to turn your weight loss around in the right direction by making a few simple tweaks to your routine.


1. Not Enough Protein

Many women do simply not eat enough protein. The word 'protein' is synonymous with 'muscle' as it is a crucial component in creating a lean figure. Despite how many weights you may be lifting or pilates and yoga you are performing, without protein your body will struggle to support its own muscles. Protein actually triggers muscle growth alone; every time you eat protein (10 - 15 grams, which is a small serve of yoghurt or tinned tuna), you fire up your body's protein synthesis. When you increase your protein intake to 30 grams (one large chicken breast or a few eggs), this protein synthesis will continue for over three hours. 

Make sure you are eating protein at every meal, especially breakfast. Eat the amount of protein relative to your goal body weight. There are several different methods to calculate your protein needs, but as a guide, multiply your body weight in kilograms (to convert pounds to kilograms divide by 2.2) by 1.8 for a moderately active lifestyle. For example, if your goal weight is 55 kilograms, your average daily protein intake is 80 - 110 grams. Just adjust this based on your gym routine, as in if you are doing a heavier weights day, eat at the upper range, if it is a rest day, eat at the lower end of the spectrum. 

2. Skipping Breakfast

I've blogged about this one before, but I can't reiterate enough how important it is to eat breakfast! Skipping breakfast is a sure-fire way to slow down your metabolism and stop weight loss in its tracks. When you wake up in the morning, your body is fuel deprived, your protein stores are running on empty and your insulin levels are low. Your muscles will be desperate for nutrition in the morning and it is important to restore your energy levels to get the most out of your day and to prevent any morning tea sugar binges or late night grease feasts. 

The key to eating a good breakfast is making sure you get a good balance of protein and healthy fats. Think poached eggs and avocado with rye bread, oats with Greek yoghurt and raw nuts, or a protein shake made with almond milk, a tablespoon of peanut butter and a scoop of protein powder. Many people shed kilos from making this lifestyle change alone.

3. Not Eating Before or After Exercise

So you are about to slog it out at boot camp or race into a body pump class but you haven't had time to eat. Maybe you have just finished a 5k run or a session on the cross trainer and figure if you don't eat now, you will burn more fat. Wrong... these times are the most crucial to fuel up. 

Timing is everything when it comes to food and exercise. If you eat protein (yes you will notice protein is a key theme here!) before and after working out, you block the negative effects of cortisol, which is a hormone that tells your body to store fat. This way, your body can sculpt muscles more effectively and burn fat. You will also have more energy to perform your workout and to get on with your day afterwards, and you will have a shorter recovery time. 

Just watch your portion size. Eat a small tub of low-fat Greek yoghurt with berries and a few raw nuts before your workout and to refuel afterwards, have a protein shaker with you on the go, with 1 scoop of good quality protein powder (try Sunwarrior vegan protein powder or whey protein isolate) with cold water or coconut water. Carbs are good for energy before a workout (wholegrain rice or banana) but avoid it after working out, and focus more on protein to restore muscle growth. 

Jodhi Meares 'The Upside' is Gym Gear for the Cool Kids

Frustrated with the lack of activewear that translated from yoga to every day, Jodhi Meares (former owner and designer of swimwear label Tigerlily) started a concept for her own sport label that gave women access to chic exercise clothes. Reassembling her Tigerlily team, Meares has spent the last four years building her new brand The Upside, an exciting take on exercise gear that is practical, versatile and effortlessly cool. Meares' gym wear style is influenced by her experiences in cities New York, Sydney and Hawaii.

Diving into a lifestyle filled with yoga and plenty of green juice, Meares is the perfect candidate to spearhead a sport brand. When in sunny Hawaii, Meares does soft sand running on the beautiful beaches near her home. In New York, her typical day is yoga, vegan cafe hopping for lunch, and making a delicious raw food meal in the evening.

Her devotion to exercise means that Meares lives in clothes that work into her lifestyle. In Australia's Bazaar Magazine, she says "I was wearing a bit of Lululemon and Omgirl to my yoga classes at Equinox (New York), or if I was in Hawaii I'd resort to pulling on some great Louis Vuitton leggings, wearing them to yoga class them teaming them with Havianas afterwards. I couldn't find anything I wanted to wear, so I'd put these looks together."

Meares could see a gap in the market that many other active women would have already encountered. "Everything that was available was either too sportswear, mainstream or suburban," she observed. 

Now that exercise is an integral part of most women's busy lives, women are updating their sports wear seasonally. Purchases on sport wear is encompassing a large portion of most women's clothing budgets. "We are doing more to nourish our souls and condition our bodies more than ever before and being here in New York at the moment I am really inspired by the amount of people who are seriously looking after their bodies," said Meares in an article for news.com.au. 

Wearing sports clothes to lunch dates post Pilates or to brunch after a long walk are becoming the norm rather than a source of embarrassment. Meares' clothing is designed to be breathable and comfortable designed in super hot fabrics like leopard print in cute ballet style shapes and sexy figure-hugging catsuits. Her clothes are something you can feel comfortable in while doing ambitious yoga moves or walking around the markets for your fruit and veggies. 

The Upside's campaign is fronted by the stunning Candice Swanepoel, who Meares says is a women that takes charge of her health and fitness. "Finding a girl to model activewear is much harder than finding a swimsuit model - many are too thin and don't train. Candice's body is ridiculous, but we still wanted her to look womanly. She has a booty!"

To view the full range of The Upside, go to theupsidesport.com or check out the collection on stylerunner.com. But you better move quickly, it's selling out!

Eating For Your Body Type - Advice from Tracy Anderson

Firstly you need to determine which body type you have as this dictates what foods and exercises are best for you. Read each of the body type descriptions in this post to decide what most fits to you and Tracy will give you a guide of what to eat and how to move to get the best results for your shape.

Body Type: Abcentric
According to Tracy, if you have an abcentric body, you carry extra weight in your stomach and have thicker arms. Your legs are the slimmest part of your body – and you have a big appetite.

What to Eat: Fruit With the Skin On
Abcentric body types can have a hard time kicking their sugar habits, so snacking on sweet fruits can help curb your sugar cravings. Try 4 dates or 1 kiwi with the skin on a day. (It sounds gross, but you can rub the fuzz off before eating the kiwi.)

How to Move: 10 Minutes of Standing Ab Exercises
If you feel sluggish, try a quick core workout first thing in the morning before your day makes you tired. To try Tracy's standing abs exercise, stand with your feet shoulder-width apart and hold your arms in front of you, bent at the elbow, like you're shielding your body. Gently move your ribs from side to side, using only your upper body.

Body Type: Hipcentric
If you have a hipcentric body, you are tiny from the waist up and have poor muscle tone in your upper body. Your body blossoms out at the hips and thighs, giving you thick knees, ankles and wrists.

What to Eat: Foods High in Lycopene
Lycopene-rich foods are linked to improving circulation. Try foods packed with this antioxidant, such as watermelon, tomatoes, grapefruit and asparagus.

How to Move: 10 Minutes of Dancing
Opt for a workout that connects all of your muscles at once, like swimming. If you can’t get in or to a pool, commit to just 10 minutes of dancing a day, to three of your favorite songs straight.

Body Type: Glutecentric
If you have a glutecentric body, your butt sags and runs into your thighs, so you have no defined panty line. You may also have back fat.

What to Eat: Anti-Inflammatory Spices
Add 1 teaspoon of spices to your meals that reduce inflammation, regulate blood sugar and aid in vitality, such as turmeric and cinnamon.

How to Move: Standing Leg-Lifts
Do exercises that lift the glute instead of building it. Try 30 leg lifts with 1.5- to 2-pound ankle weights at the same time each day. That way your body learns to count on your workout.

Body Type: Omnicentric
If you have an omnicentric body, you gain weight evenly, so you’re heavy in your arms, stomach, thighs and butt.

What to Eat: Tyrosine-Rich Protein
Tyrosine is a building block for adrenaline and dopamine, your brain’s feel-good chemical. It also enhances your body’s fat-burning properties. Try turkey, eggs or even seaweed.

How to Move: Since your body is less likely to handle a longer workout, try smaller workouts. It’s the best way to build up strength and endurance. Change up your workout often, like doing a 5-minute arms workout every morning and a 5-minute standing abs workout before bed. You should also perform moves that don’t isolate muscles but work everything together, such as swimming.

Eating Schedule

It’s not just about what you eat, it’s also about when you eat. For faster weight loss – and to put a stop to yo-yo dieting – Tracy recommends eating all fresh, real foods in two alternating phases: Nutrient Boost Week and Body Reset Week. This plan is designed so you lose 3 pounds during Nutrient Boost Week and maintain your weight on Body Reset Week.

Nutrient Boost Week

You’ll eat six small nutrient-dense meals that are easily digestible, like smoothies, soups, purées and ground meats. These meals are intended to flood your body with nutrients to clean your system and take off weight fast.

You can choose soft foods you already have in your house. Just make sure you are using whole fruits and vegetables and making them into soups and purées so they are easy to digest. But don’t focus on your calorie intake: Just worry about eating foods with a high dose of nutrients that clean your system and you’ll melt fat fast.

Body Reset Week

You’ll eat three big protein-packed meals each day during this week. Alternating these weeks ensures your body never gets used to anything and helps maintain the weight loss from Nutrient Boost Week. For Body Reset Week, some sample meals include:

• Turkey Bacon With an Omelet, Green Apple and Blueberries
• Grilled Shrimp With Broccoli, a Sweet Potato and Salad
• Grilled Chicken With a Steamed Artichoke, Ezekiel Bread and Avocado Slices

Tracy also recommends giving yourself a day off every week. In fact, it’s mandatory! Eat whatever you’ve been craving during the week so you don’t give up eating healthy most of the time.

Brooke Burke's butt workout and morning shake recipe

Brooke Burke sits firmly in place as one of my all-time-favourite fitness inspirations. She takes such good care of her body and it shows in her amazing shape and glowing skin. The 40-year-old takes her fitness seriously and I always look to her for new tips on toning, especially for the butt. While Brooke has released a workout DVD, which I plan to add to my collection, you can find some excellent express exercises to do at home by looking on you tube. I've posted my particular favourite video below, which is a butt burning series of moves that will really tone up your trouble areas. 

Brooke's breakfast contains a shake of coconut water, berries, 1 scoop of protein powder, omega oils and some kale. She blends this together every morning for a great breakfast on-the-go and she also credits this combination to keeping her skin fresh and her body lean.

For more workout tips from the actress and model, check out Fitness Magazine's list of Brooke's favourite gym exercises. 

Fitness Model's Workout and Diet Plan

Here is a sample plan of a workout schedule and diet plan to follow to achieve a fitness model physique, which won't be as bulky as a bodybuilder but will be toned and lean.

You workout with weights 4 days a week, and if you have some fat you need to blast, you add 2 days of cardio, no less than 25 minutes and no more than 45 minutes.

For example:

• Monday is always going to be Upper Body
• Tuesday is always going to be Legs
• Wednesday is Cardio
• Thursday is Glutes and Abs
• Friday is Upper Body and Legs (mini workouts)
• Saturday is Cardio
• Sunday is your OFF-Active Rest Day, and also Food Prep Day (grocery shopping and meal planning)

Start every workout with a warm up. Warm up simply by walking in place, then moving side to side, and then picking up the intensity to say maybe jumping jacks, and then running in place. Aim for a warm up for at least for 5 minutes.

Pick Three Exercises PER Body Part.
Perform 8-12 reps for 3 sets, at a challenging weight where the last 8-12 are hard to finish.

25 Minute Cardio Workout:

Fitness models focus on keeping their heart rates down, not allowing them to start burning off their hard earned muscle mass.

Fitness models rarely run, because this too "eats at their muscle mass," and makes them flabby.
Fitness models aim at no more than 25-to-45 minutes of cardio, unless it's time to compete, where they bump it up.

Don't run or try to embrace another form of low impact cardio. Fitness models and other professionals lean towards the "no running" principle because it's known to "eat away" at the muscle you work so hard to gain.

Don't work against yourself and defeat your progress by running. It takes a lot of energy with no real gains, except for cardiovascular. You can receive cardiovascular benefits from other low impact versions such as using the Elliptical, Nordic Track, Air Stepper, and the Stair Master.

Don't do less than 25 minutes, or more than 45 minutes. This "magic zone" between 25-to-45 burns fat. If you do more than that your body "hits a plateau" and your body "hits a wall" and you slows/stops your progress.

Don't overtrain! If you overtrain, your appetite will increase and you will start eating like a 250-pound football player and not a fitness model. Rather do just enough to blast fat, and not to hit a plateau. Again if you overtrain, your body will "lock up" and not allow you to burn the fat off that you need too, because it will reach a state of "shock," thus holding onto the fat.

Sample Meal Plan:

Meal 1 (Breakfast): 5 egg whites + 1 yolk, 0% plain Greek yogurt
Meal 2 (Post Workout): Protein shake
Meal 3 (Lunch): 1 chicken breast, sliced over spinach salad + tomatoes, red onions, snow peas (no dressing)
Meal 4 (Afternoon): Almonds, chopped veggies
Meal 5 (Dinner): chicken stir fry
Meal 6 (Evening): 0% cottage cheese with pepper OR 0% plain Greek yogurt OR protein shake.

Dry body brushing - A word from Miranda Kerr

Cellulite and untoned skin is a problem that plagues many of us women and can be difficult to eradicate, even with a consistent healthy diet and dedicated exercise regime. Many expensive treatments target women's woes of skin rippling but the market is still divided on whether these services are worth the time and expense. A simple and affordable method to improving skin firmness is dry body brushing, which stimulates circulation and helps to flush out toxins. The key to using a body brush is using it on dry skin, focussing on the legs and buttocks, using motions towards your heart, which is key to flushing out the toxins correctly.

Miranda Kerr advocates dry body brushing daily; “It promotes movement of the lymphatic system, improves circulation, and leaves your skin feeling softer and smoother”.

How to Dry Body Brush:

1. Begin by standing.
2. Start by brushing left to right leg, which is naturally relaxing for the body. Use upward motions, in one clean stoke. Brush from ankle to calf, then from knee to upper thigh.
3. Brush over your knees twice to remove a built up of dry skin. Knees can also hold toxins and fluid.
4. Vigorously brush your buttocks in an upward motion and concentrate on your upper thigh in this movement.
5. Clockwise circular motions around the stomach help improve circulation.

Remember to use a pressure that feels comfortable and do not brush over inflamed skin. After your shower, make sure to moisturize thoroughly, as dry body brushing will eliminate your dead skin cells. 

Goop's Q&A with Tracy Anderson

I subscribe to Gwyneth Paltrow's blog and website, Goop. It gives you an interesting dose of news of health and wellbeing, fitness, environmentally friendly products and hot new restaurants. Gwyneth's fitness guru, Tracy Anderson is often featured on the website and the latest edition was a question and answer session with the celebrity trainer. Tracy is an advocate of exercising and eating to her own developed method of success to achieve your perfect body. Instead of repetitive cardio and heavy strength work, Tracy prefers dancing and targeted moves to enhance your body shape without adding bulk.

Ultimately I think it should be about what works for you, and this method works for her and many of her clients. I do enjoy doing her dancing DVD's as a break from my usual cardio routine and her targeted exercises really hit those trouble spots. However, she doesn't vouch for women doing heavy weights but I quite enjoy this type of training in the gym, and it does help you reach a higher calorie burn. At the end of the day, it is up to you to decide what training method you want to follow. It is a worth a read though, especially if you are not getting desired results. Read on to hear some interesting answers from Tracy on diet and exercise, some of which may explain why your nightly 45 minute run is not helping you achieve the results you want. She also throws in a recipe for a great morning shake.



Q&A with (the One and Only) Tracy Anderson - taken from Goop.com

We’ve asked Tracy to answer some of those nagging fitness/nutrition questions we can never seem to get a straight answer to.

Q:We heard that to burn fat, it’s good to do cardio on an empty stomach so that your body immediately targets fat cells when you start exercising. Is there any truth to this?

A:Those who aren't high-energy exercise performers and can't make it through at least 45 minutes of intense cardio aren’t going to make it to the point where their bodies would begin to burn fat effectively on an empty stomach. What normally happens is that they feel weak, and the workout ends up being a waste of time. That said, you should still be smart about what you put into your body before training. If you eat a bagel or spaghetti before working out, you will not burn as much fat. Substitute something like 2 scoops of protein powder with half water and half coconut water for that bagel, and you’ve got a win-win: Fat is broken down faster, and you can still go the distance to create real and lasting results.

"While running and cycling may burn calories, they do not design feminine muscles..."

Q:We’ve heard friends who train for marathons, (which includes short runs during the week and long ones on the weekend), say they feel like they're actually gaining weight. What’s going on?

A:This is one of those frustrating situations where many elements are at play. Performing repetitive movements in fitness (such as running) creates a distinctive imbalance in the muscular structure and causes the large muscles in the legs to charge up. While running and cycling may burn calories, they do not design feminine muscles or get rid of an imbalance that may masquerade as a “problem area”—even on women who are genetically thin.

I’ve spent the past 14 years dedicated to the creation and testing of my fitness method specifically because of this problem. The whole concept of “calories in and calories out” is true and fair—but how you choose to burn those calories has a direct effect on how your muscles change. Running a marathon is a real and measurable accomplishment, but if you’re looking to lean out and lose weight, training to complete 26.2 miles isn’t going to give you the physical results you crave. After you cross that finish line, choose a program that reflects your goals.

Q: So, if you're saying that repetition can lead to imbalance, is it a good idea to vary our workouts? How often should we be switching up our routine and why?

A:Yes, it's good to change your workout—but not your overall program.

I learned very early in my career that to combat real problem areas, there needs to be enough content (routines and movements) to keep genetic weaknesses and imbalances awake, alert, and engaged. In my method, the routines change every 10 days, and are customized to different body types and shapes. Not only does this require your brain to stay connected to your body, but it demands the participation of more of the small muscles, rather than just relying on—and charging up—the larger muscles, which can add bulk.

"While bulkier muscle looks OK on women in their 20's and 30's, it doesn't age well."

Q:It seems that some people are all about kettle bells while others are diametrically opposed to heavy weight lifting. What’s your stance?

A:I am NOT a fan of kettle bells. Without a truly keen mind/body connection and ability to control swinging weights, you can easily injure yourself: The way that the momentum forces the muscles is a very difficult process to master. And overuse, which comes from constantly swinging in the same rotation, can lead to lasting damage. Kettle balls are also unnecessary, since you can easily get the benefits of incorporating weight and motion in a way that doesn’t add bulk or put your body at risk of injury.

I have occasionally designed programs for men that incorporate kettle bells, but I would never recommend them to women, even for women who are fans of bulkier muscle lines. While bulkier muscle looks OK on women in their 20s and 30s, it doesn’t age well. The sooner you build a long, lean, and feminine arm, the more sustainable the results will be—and with no sacrifice in strength.

Q:What (besides your famous exercise program) are your top tips for getting rid of baby fat after pregnancy?

A:As many of us know too well, it’s impossible to control your body’s response to pregnancy. Beyond eating well and exercising—which are key to both your baby’s health, and your stamina on the delivery table—there’s not much you can do to manipulate your body into doing what you want.

After the baby's born, there are a number of things that can help you reconnect with your body, such as nursing, and of course, exercise, as soon as your doctor releases you to do so. I kid you not, the goal of my post-pregnancy program is to not only get women’s bodies back to their pre-pregnancy state, but to make them look the best they’ve ever looked in their lives. It’s kind of like a blank slate.

For more on Tracy's fitness advice for expecting and new mother's, check out The Pregnancy Project.

Q:Gwyneth mentioned you have a shake that’s great for getting rid of the last few pounds when you’re trying to lose weight. What goes into the shake and when/how often should we be drinking it?

A:I drink my Wellness Formula Shake every morning.

It has a complete amino acid profile and comes from an all-vegan protein source. I mix two scoops with grass-fed, hormone-free whole milk, fresh coconut water, and a little dark chocolate agave mix. It’s my power milkshake and gets me through my morning, my workout, and my shower. I then eat a light lunch with loads of fresh greens and an early dinner of whatever I want. I am very consistent and that routine has been a key player in my results.

Powders are a great way to add protein to your diet without all the potentially harmful effects of some protein sources. Keep in mind, protein shakes in general should be treated as a meal replacement, not a snack. If you combine two scoops of the shake with water and ice in lieu of breakfast or lunch, you will lose weight and feel great, as it provides clean energy to burn throughout the day. If you add coconut water, fruit, almond milk, et al, you’re packing calories into the drink that can quickly add up and ultimately cause weight gain.

Q:How many avocadoes is too many avocadoes a week? Or, more simply put, how much good fat is too much fat?

A:‘Good fats’ absolutely merit the title, but it’s important to remember that a little goes a long way. Good doesn’t equal all-you-can-eat. That said, a few slices of avocado, along with other powerful superfoods like fresh, lycopene-rich tomato sauce, can help your body absorb antioxidants. Besides being delicious, avocados have anti-inflammatory properties, are great for eye health, help regulate homocysteine levels associated with heart disease, and lower cholesterol.

Because of their calorie count, I make a meal of them! I will sprinkle an avocado with sea salt and dig right in, or if she’s in the vicinity, I’ll opt for one of Gwyneth’s avocado sandwiches. They’re so good, you won’t miss a burger! If you only eat half, enlist the rest as a face masque: Nutrient-rich avocados are loaded with essential fatty acids that are a natural and fresh wrinkle reducer.

Funny girl Jenna Marbles reveals her diet and fitness secrets

Jenna Marbles is a you tube darling, renowned for her funny and candid views of 'a day in the life' of a modern female.

Jenna tells Shape.com about her diet and exercise regime:

I know you guys ask me all the time about my diet/exercise. I explained in a vlog a little while back that I try to keep a vegan diet 6 days a week and have a cheat day in there so I don’t go cray cray so that still hasn’t changed. But my workouts are always all over the place because I like to keep it new and different. I can’t just go into the gym, do my cardio, lift weights, and repeat every day until I die. That’s not fun to me. 

I like to do different stuff and as I said in my diet/exercise video I usually love to do fitness on demand straight from the TV at my house. (I have Comcast, so it’s under OnDemand and then Fitness and there’s like a million billion things in there to keep you busy from your house). But this month I’m doing Bob Harper’s bikini workout from Shape Magazine and let me tell you, this jumpoff will make you break a sweat for sure.

You do all of the moves/reps as listed with no rest in between, then repeat the entire set for a second time 2-3 days a week. 4-5 times a week you get your cardio in, know what I mean? I love the Biggest Loser, so I thought I’d give my 2nd favorite trainer a shot (Jillian still reigns supreme, she’s got some killer DVD’s and workouts OnDemand for those of you that are interested).

Tryin to get my butt to look all tight and shit.

Check out the Shape.com workout from Bob Harper.

Good vibrations: the Power Plate

You may have seen these futuristic machines at the gym and been, quite rightly, a little scared! But these machines are perfect for those who like a quick and speedy work out, with great results. Despite the hefty price tag of $10 000 a machine, Madonna is such a fan, she has a few hanging 'round her home gym. These are called a 'Power Plate' and essentially use high-speed vibrations to concentrate muscle toning. If you only have 20 minutes to do strength training at the gym, it is worth jumping on one of these machines to triple your results.

The Power Plate's secret is that it helps to tone your body's muscles effectively and efficiently using vibration technology, essentially meaning 10 minutes on the Power Plate can have the same result as 60 minutes of conventional training. Using high-speed vibrations to stimulate muscles to contract and relax at 30 to 50 times per second as opposed to a regular 2 to 3 times per second.

Here are eight tips to help you use the fantastic Power Plate:

1. Read the instructions: Your gym professionals can give you an introduction to using the machine, including how to adjust vibrations, stand on the machine using it to tone and stretch, and to ensure you avoid injuries. 
2. Check your exercise chart: Next to the Power Plate should be a comprehensive list of suggested exercises and stretches to be used on the machine. 
3. Start short and sweet: Beginners are advised to start with nine minutes of the resistance program, followed by nine minutes of the stretch, massage and relaxation program, both on the lower frequency and amplitude settings. 
4. Keep in good form: To develop muscle tone and definition, it is essential to adopt a position that puts tension on the muscles. For example, if you're doing the squat exercise, have your knees bent and lean from the hips, holding a low position. 
5. Keep your workout short: Although everyone is different, it's usually enough to start with no more than 30 seconds on each exercise. You may not feel the burn immediately, but you will the next day! 
6. Combine your exercises: Try to choose a combination of compound exercises (such as squats and push-ups, which use more than one muscle group) and isolation exercises (biceps curls and front raises). You'll get a better training response, as well as increasing potential calorie burn. 
7. Keep your knees bent: Vibration training stimulates the contraction of the muscle spindles, so it's important to keep your knees slightly bent to avoid jarring through the joints. 
8. Drink enough water: Your muscles will be contracting 30 to 50 times more quickly than in a regular environment, thereby generating a lot of internal heat, making it crucial to keep up your water intake. 

Fit fitness in and make the change

Being fit doesn't have to mean you have your nutritionist on speed dial, you see your personal trainer more than you see your mum and you pay more on your gym membership than you do on your rent. The road to fitness can be much more simple (and less expensive). You can and should be moving your body everyday; think walking up the stairs instead of taking the lift, parking further away from the grocery store and carrying your shopping with a slightly bent elbow (to work your biceps), or just jumping off the bus one stop before you normally would and walking the extra distance.

Be mindful of your core muscles and squeeze your abs when you are doing household chores, like wiping the bench, vacuuming or scrubbing the shower (yes, scrubbing the shower but let's face it, everyone has to do it!). Core muscles are often weak in those who sit down for long periods each day, which is most of us if you have an office job, and these muscles are crucial in ensuring your back doesn't do all the work in powering your movements. Weak core muscles can also be problematic when you become pregnant and terrible back ache can ensue.

A great approach to each day is to wake up in the morning and do some star jumps, simple squats and push-ups. Or just switch of the radio and do a rendition of Cameron Diaz in Charlie's Angels in the scene when she wakes up in the morning, that looked like a pretty solid morning workout to me...

Whatever you do, avoid anything that makes you feel negative; do things that make you feel good and you will associate that positive feeling with exercise. You'll realise there is always time to exercise.

Super fit Jodhi Meares - obsessive or healthy?

Rumours have spread that former swimsuit model and fashion label owner Jodhi Meares has whittled her frame down to 47kg. At 39, Jodhi is adamant her lean form is due to her new devotion to yoga.

"She is a yoga nut. She works out for three hours a day and has become a fitness fanatic," said a friend.

Having sold her successful Tigerlily label to Billabong, Meares is living comfortably on the proceeds and her retainer as a consultant.

"I exercise for about three hours a day during the week, more on the weekend. What else are you going to do? Go to lunch? That's just sitting around."

To me, it sounds like she needs to find a passion beyond fitness. What do you think? 

Gym inspiration: Katy Perry for Adidas

'I like to wear things that have a sense of humour and are adorable' Katy Perry

'I can't run, from where I come from, no one can!' Katy Perry

'I'm such a collector of all things cute' Katy Perry

Brooke Burke's workout

Brooke is famous for her phenomenal figure and to maintain her enviable frame, she keeps super fit and healthy. She has released a series of workout DVDs to follow her at-home routines, which she explains can be done anywhere and in under 30 minutes.

Brooke emphasises dedication is an important factor for staying in shape. "It's so easy to procrastinate, but I always make health and fitness a priority in my life," Brooke says. No matter how hectic her schedule, she always fits in her workout. It's the part of her day that balances her mind, body and spirit.

Check out Brooke demonstrating her favourite butt workout.

Celebrity gym wear inspiration

Kim Kardashian

Nothing kills my motivation more to get my butt to the gym than a dismal work out wardrobe. The first thing you must do when getting fit is investing in some decent exercise clothes. Staple pieces are stretchy pants in flattering cuts (in Australia, the only brand I have found to make these is Lorna Jane), a selection of sports bras that are well covered and supported, long singlets and a trusty jacket to throw on when you make your entry and exits.

Lorna Jane workout wear

Don't forget to also take with you:

* a pretty gym towel (Missoni make gorgeous prints)

* an eco water bottle

* plenty of hair ties or headband

* a supportive pair of trainers

* a glamourous pair of sunnies

* a light powdered make up, bronzer and lip gloss to touch up

* dry shampoo, antiseptic wipes and deodourant to freshen up.

Hilary Duff

Some may roll their eyes at my glamourous approach to my styling choices for working out but it truly makes me feel better. Many women I talk to feel self conscious about going to the gym for reasons of appearance - and while it doesn't matter what anyone else thinks - it's about how you feel about yourself. After a few visits, I guarantee your confidence will lift.

Nicole Richie

If I ever need a little inspiration, I look to see what celebs are wearing on their way to the gym. Like most girls, I love shopping and buying a new work out wear piece will be reason enough to get me to the gym. Can't say it makes me want to run any harder on the treadmill... but hey, one step at a time.

Kourtney Kardashian





My favourite weekend - noosa exploring

Noosa is a heavenly place in Queensland, only two hours' drive from my home in Brisbane. I have spent many summers (and winters) in this glorious beach town, which has aromatic bushlands, stunning clear beaches and a plethora of amazing restaurants. The gorgeous scenery creates the ideal backdrop for hiking or walking on sand, timber walkways or rocky inclines. One of my favourite paths is the traditional walk from Hastings Street at Main Beach up towards the Noosa National Park and travelling the five kilometres to Hell's Gate, an amazing lookout point over the never-ending azure ocean.

Along the track, find coves to stop at and explore, sitting on rock tops to watch the ocean lap in and out. Whenever you need some healing time, or a breather from your everyday life, this is the perfect place to escape.

your tv is your new fitness friend: a review of fitness DVDs

I am a big fan of exercise tv shows. If you have cable, Discovery Health channel has some great exercise programs in the morning that I record in advance and do when I have a free 30 minute block in my day. There is also some really fun and effective DVDs on the market, which can be just as good as a trip to the gym.

These programs are so easy to do at home and to modify to your fitness level. My tip is to invest in a set of light hand weights (2 - 4 kilos, depending on your strength level) as these are really useful to combine into your workout. If you don't have these at home, you could use tins of tomatoes as a faux weight. If the program requires a step or another small piece of equipment, see what you have around the house to mimick the action. Otherwise, just do the exercise without it.

I have paid for expensive personal trainers for a number of years, and while they no doubt will help you work out effectively, I honestly think that my tv workouts are just as efficient in shaping your body.

As you won't use heavy weights or equipment while you are following a tv program, there is less chance you can injure yourself. However, make sure you listen to the tv trainer's advice when following the program, for example: keep your back straight and shoulders relaxed. Also make sure you warm up before (these programs will most likely have a warm up section, otherwise jog up and down for a few minutes and do a few star jumps).

Over the years I have tried lots of tv programs, and I have a few favourites. I do have a warning; don't be scared by the 'look' or age of some of these programs. Yes, the fashions are a little comical if it was taped in the 90's but the principals are the same. I enjoy doing these no less than the modern versions, and you get a bit of laugh as well, which tends to distract you from the task on hand!

Some of my favourites are Body Sculpt with Gilad (my husband has a giggle at this one), it's very effective and challenging but easy to modify. Aerobic conditioning is a great program that combines strength training and aerobic exercise; it's easy to follow and definately works! A good cool down to do after these programs is Namaste Yoga. Yoga is excellent to help with flexibility, relaxation and stretching. If you haven't tried it, I recommend giving it a go. All these programs are on Discovery Health (at around 6am). If you don't have Discovery Health, hunt around on the free-to-air channels for similar programs to record. Otherwise hop on Amazon or have a look around your local DVD store for exercise programs.

For exercise DVDs, my all-time-favourite is Carmen Electra's 'fit to strip' DVD. Volume 2 is the best one of the series; it takes you through Carmen's 60 minute workout with her personal trainer. It is broken up into sections, which means you can do individual portions of the DVD or choose to work your way through the 60 minute session. It is equally as good as working with a trainer in the flesh.

Another fun DVD to do is the Pussycat Dolls workout. This DVD teaches you a typical Pussycat Dolls dance; it's really fun and makes you feel quite accomplished when you perform your finished dance. It also definately builds up a sweat. Kendra also has an exercise DVD on the market which creates a circuit training session based on Kendra's favourite sports.

The only obvious difference in using a fitness tv or DVD program is that there isn't a big tough trainer next to you to guilt you into (or force you into) doing that next rep. Doing it alone requires self motivation; but you can do it! Turn up the program nice and loud and get yourself set up with some space, a towel and a glass of water. Make sure you wear workout clothes and trainers, with your hair tied back. Don't be embarrassed about working out in front of others either. Just go ahead and do your thing; the results will not be embarrassing!