SkinnyLegs

Dec 2013

As mentioned this month at class, my job is to make sure that we live our lives, sneak in some indulgences ("some") and never a soul will know about it SO, if we take this month to get ready, we should glide through the end of the month with the greatest of ease. No guilt, full of energy, as you hear me say often, being able to show off our gorgeously tiny and sculpted arms in sleeveless cashmere, the perfect accessory to a glass of bubbly!

STRESS FREE HOLIDAY SEASON

You only need small doses of exercise to result in mood improvement and stress reduction. You'll feel calmer and more confident about tackling everything on your list. SkinnyLegs drop in classes are just $20 and available online!

DEC STARTS END NOV!

We're starting our Dec sessions the week of Nov 25th to be sure we get all four weeks in before the schools are closed for two weeks!

Leslieville and Upper Beaches noon also start Tues, Nov 26th

PROMO RENEWAL PRICE!

When you renew online for two months at a time (could Dec/Jan be a better pairing?!) we automatically give you $20 off. If you're planning vaca, no worries, you get 60 days to fit in all of your make up classes, either tacked on or at another location (yes, 3 or 4 times a week is both do-able and crazy beneficial! We don't rip and tear muscle so you don't need a recovery day)

SKINNYLEGS DANCE CARDIO ONLINE!!!

Not able to make it to class or live outside of Toronto? Craving more SkinnyLegs Dance Cardio?! Now available on www.skinnylegs.ca! At $10, the bargain of the century for 30 min of non-bulking, pretty fun dance cardio! Go to the website link above, then Classes, Join Now, scroll down to the bottom and you'll see it

RECENT TESTIMONIALS

Wow

My butt hurts today:)

Great class! (t.r)

Thank you so much for the class last night, I thoroughly enjoyed it. I have recently gone to a couple boot camp classes and did not like them at all - I don't enjoy being yelled at and pushed beyond my limit on my free time. But your class was exactly what I have been looking for.(p.L)

WWW.SKINNYLEGS.CA

Skinny Genes?

If you didn't see in the Oct issue of Flare, holy impact. If you can muster up the oomph to make exercise part of your life, imagine how much better it can be. Please MOVE.

"7,000: The Newly Determined number of Genes that are modifiable by exercise.

While it had already been proven that regular, challenging physical activity can boost metabolism by creating molecular changes in skeletal muscle, Swedish researchers have now discovered it can also modify 35 percent of genes that may be related to fat storage.

They've found that exercise makes cells more responsive to insulin, enabling them to store and use fat more readily.

Such changes don't happen overnight - subjects in the study, who were previously inactive, experienced results after six months' worth of twice-weekly, hour-long spinning or cardio sessions - but they suggest that a family history of obesity needn't have a foregone conclusion. 'Previously, we thought we were born with our genes and that was it', says senior study author Charlotte Ling. 'Now we know our lifestyle can change that through epigenetic modifcation'"

Juice of the month

Sassy Green Kick Start Smoothie

1 cup chopped kale leaves
1/4 cup green grapes
1 orange, peeled and segmented
1/2 cup coconut water
2 tbs fresh lemon juice
2 to 3 pinches cayenne
1/2 cup ice
1 tsp aloe vera juice (optional)

How many calories are YOU really burning?

I have asked the opinion of fitness professionals I meet (and have bounced off of our resident extreme athlete and SkinnyLegs 'lifer' ) this exact question and have come across this opinion recently suggesting there are definite differences from person to person. Keep this in mind when you ask after class what number we hit.

1. Body weight - body composition - the more you weigh the more calories burned as you increase your heart rate. More mass means more energy to get moving. So, if you feel you weigh more than me, you are burning more calories than me!

2. Fitness level - the fitter you are, the more efficient machine you are which is suggested = LESS calories burned!

3. How hard you work. (that's all it said for this one which made me snicker, she's right, and you know it so 'nuf said')

EXERCISING LIKE A MAD WOMAN AND STILL NOT LOSING WEIGHT? WHAAAT?!

1. Not enough H2O. 8 cups a day for a 128 lb gal, otherwise add 8-16oz more

2. Too much fiber - instead try 40-80g of protein for women - for example, a serving of fish is 25g, raw almonds 6g

3. Sit but spin? Log 1 hr a day of exercise?! woo hoo! Sit at a desk, collapse on the sofa at night for the other 7 hrs? No dice

4. In/Out Calories - duh

5. I earned it so I'm eating it! Killin' it at class? Off the charts calorie burn? Think that 'energy bar' with the same ingredients as a 'candy bar' won't show? Mid day bag of healthy nuts? Sneak an extra glass o' wine every night? Pop some extra cheese while making dinner?

6. Stress - cortisol slows metabolism = fat stored in belly. (AKA. see you at my1:30 Fri Yoga Class at Prana!)

ABOUT SkinnyLegs

SkinnyLegs™ gets into the deep, smaller secondary muscles and literally pulls them in creating a longer, slimmer version of yourself! If your goal is to become your teeniest and tightest with really feminine lines, 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 dance and interval cardio!

SkinnyLegs utilizes purely your own body weight as resistance training to strengthen, define, tighten, lift, 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 deep, smaller secondary muscles, keeping them guessing through weekly changing exercises and therefore working to create a long, lean physique. The cardio portion incorporates calorie torching dance cardio interspersed with 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.

Contact

susan@skinnylegs.ca

www.skinnylegs.ca

Gratitude

I am so unbelievably tickled at seeing your beautiful, feminine changes, the lines in your arms, the smaller, tighter legs and bum, the fit hamstring shape, the waist definition, the cardio recovery... and the one that always floors me, the new smaller you walks in. What we are doing truly is creating the tightest and best you possible, and it`s gorgeous. Thank you so much.

If we haven't seen you in a while, please let us remind you what we can do.