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SkinnyLegs logo                         May 2013
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I went out on Saturday night and my friend was like OMG your butt looks AMAZING and you're so ... tiny! Thanks SO much for making my legs super small and lifting my butt


"So, how much are you lifting these days?" (triathlete admiring SkinnyGal's arms) Response, "3 lbs"


"Really enjoying the classes, nice change from my regular type fitness classes"




It's so beautiful outside! Are you ready to show off your stems? Are your arms killer rock hard and teeny? Is that your butt in the pic above? If you want it, come and get it, if you have it, come and maintain it and see if we can make it even better!!!
May SkinnyLegs starts next week May 6th and 7th.
  I really look forward to showing you how non-bulking moves and no gym required cardio can transform you into your teeniest, most tone version of yourself!
My favorite testimonial this month has been from one of our "Skinny - Lifers" When approached by a triathlete noticing her gorgeous arms and questioning "so, how much are you lifting these days?" Her response, "3 lbs"  LOVE IT!
Find an inspirational pic and repeat everyday, "I have Skinny Legs" or a flat tummy, or teeny arms, or a higher, harder name it, we'll get it for you!
Susan Bosley
Skinny Legs
 Juice of the month - Sweet Tart

This one from Well & Good, a different take on our traditional kale green juice.


"Kale and parsley are loaded with folate, which help repair damage done at happy hour. (Not that you need it, of course.)


High in fiber and phytonutrients, tart-and-sweet grapefruit has cleansing properties and is bursting with vitamin C-just half a grapefruit contains almost 80% of the daily requirement.


And grapefruit and kale are foods that actually make us more happy, because they're high in carotenoid antioxidants. (Harvard researchers found that there was a direct correlation between  these antioxidants and optimism.)


And if you're watching your sugar, green apple and grapefruit have some of the lowest for fruit. Green apple may even help regulate blood sugar, replenishing glucose after workouts. And electrolytes in coconut water make this another great post-workout smoothie choice. -Jennifer Kass


Sweet Tart Green Smoothie

Blend and enjoy!


2 kale leaves
1 celery stalk
1/2 cucumber
Handful of parsley
1/2 grapefruit
1/2 green apple
1 c coconut water

stripe mini dress   Starving and Exercising and still nothing?! Feel like you're in Puffy Jail?



I found this in Mind Body Green and know that some of you have been voicing frustration at how hard (applause!) you are trying outside of class and the scale still isn't budging.
Are you eating well and exercising, but your weight just won't budge? Or it's going up? Desperate attempts to lose weight can be so frustrating and create a real stress in our lives.  Oh, and stress makes us gain weight or hold onto the weight we want to shake! AARRGH! 
From Mind/Body...
Here are 14 reasons you may be hitting the wall with your weight... 
1. Your hormones aren't balanced. 
If you are fatigued, suffer from PMS, experience irregular menstrual cycles, find it hard to lose weight, feel depressed or anxious, you may have a hormonal imbalance. See you Dr. to test it out
2. You're not getting enough Vitamin D. 
A huge number of the population have low Vitamin D, which is associated with weight gain and several metabolic processes. If you spend much of your life indoors, get your Vitamin D checked with your doctor.
3. You're exercising, but not in a way that's benefiting your body! 
You are either exercising too much or you need to mix it up a bit and give the body a bit of a shock. (Funnily enough, most people I see who over exercise tend to put on weight easily.) Enjoy a variety of workout techniques: weight training, Pilates, yoga and interval training. Quick and hard bursts are good. And weight training is very helpful to raise your metabolism.
4. Your digestion and absorption is not optimal. 
You are not what you eat; you are what you digest and absorb! Our gut health will determine our overall wellbeing. The bacteria that lies in our gut helps us to fight disease, process our food, make nutrients and make hormones etc. 
5. You're sitting on your ass all day.  

6. You're eating too much. 
7. You're not chewing your food. 
Chewing your food until it's liquid will really help with weight loss and better digestive performance.
8. You're stressed and not finding balance in your days. 
Stress can impact your weight in a number of ways. Long term stress = high cortisol, which is linked to blood sugar imbalance and weight gain around the mid-section.
9. You're not sleeping enough. 
Sleep = repair. When your body gets enough rest, it's able to perform.
10. You're a fad dieter. 
11. You're eating out too much and not cooking at home. 
12, You're not adding protein to your plate. 
Protein is the satiety macronutrient that helps us to balance out blood sugars and therefore helps to control our weight
13. You're scared of good fats. 
Don't be! Good fats are so so important to your brain and for making hormones.  The body actually uses the good fats
14. Your liver is sluggish and you need a good cleanse! 
If you're feeling low, tired, and moody and your diet contains alcohol, coffee and sugar, you need to give your body a break. When your liver is sluggish, it struggles to process substances/toxins/hormones efficiently and this leads to toxic build up and this will inevitably cause weight gain. You might benefit from a seasonal cleanse
(*Note - starvation isn't a cleanse, starvation holds onto food)
 Warm up - stretch now or later?
forward bend

I'm sure you've seen it in classes or driving by the running stores...people bending and stretching with 'cold' muscles. Is it that uncomfortable feeling of, "I'm here on my mat waiting for class to start and don't know anyone so I'll, um, stretch!" 


SkinnyLegs believes in getting the blood into the muscles first with a dynamic warmup.  Good to know there's science behind us to confirm we're doing the right thing for our muscles.


In an article recently read on Greatist Daily, cold static stretching is only if you want to be slow and weak. A series of new studies supports movement-specific dynamic warm-ups as a better way to prep for performance.

Here's the findings from the studies showing anti-performance effects from static stretching before:
. " loosening muscles and tendons static stretching leaves them less able to move quickly and on command come workout time" (Think of our Tabata intervals or when we do the cardio lines back and forth)


The first study, conducted at Stephen F. Austin State University, showed significant strength impairment in individuals who practiced static stretching beforehand as opposed to those who performed dynamic warm-ups.


The second study by researchers in Croatia looked at a total of 104 previous studies on stretching and athletic performance. Almost across the board - and regardless of age, sex, or fitness level - static stretching before a workout impaired explosive movement and strength performance. 


Naomi legWhy and About SkinnyLegs

SkinnyLegs™ gets into the smaller secondary muscles and literally pulls them in creating a longer, slimmer version of yourself! Other exercise classes promote calorie torching repetitive movement which is great for losing water weight, but you'll be getting bulky big muscles! If your goal is to be smaller, then SkinnyLegs™ is for you!


SkinnyLegs works your entire body to sculpt long and lean arms, legs, glutes and abs through a series of exercises with benefits taken from the ballet and pilates world together with the spirited NON-BULKING interval, dance and plyometric cardio!


SkinnyLegs utilizes purely your own body weight as resistance training to strengthen, define, tighten, firm and sculpt feminine arms ( light weights are incorporated ), legs, abs and bums. It has been proven that with repetitive exercise focusing on the larger muscles (ie. the treadmill, running, biking...) your larger muscles will do what they are meant to do, become larger and stronger. SkinnyLegs women's only classes will contract your smaller secondary muscles, keeping them guessing through weekly changing exercises and therefore working to create a long, lean physique. The cardio portion incorporates interval training which enhances your results, your endurance and flexibility.


The very nature of the SkinnyLegs program is weekly changing and increasingly challenging to keep you interested and your muscles continually working in the right direction, smaller, tighter, stronger, leaner.


Looking forward to seeing you next week!!