Fitness at Home

My Fit List asked me to contribute to their story on Fitness at Home in Austin Woman Magazine (pg 72).  I know one thing, time is not on my side so this article can help any woman who has a busy schedule.  Myself and Liana Mauro of Mauro Pilates were the "fitperts" that contributed to the article and both teach classes at Bettysport in Austin. Below is a list of equipment we all recommended you have at home. Read the whole article for ALL of the tips and goodies.

• yoga mat
• stability ball
• medicine ball (6 to 8 pounds)
• 7-inch core workout ball
• kettlebell or a set of hand weights ranging from 2 to 15 pounds
• foam roller
• resistance bands
• library of training aids such as FitDeck Exercise Playing Cards, The Yoga Deck, fitness magazines and videos
• iPod dock to play music or audio trainer downloads
• full-length mirror

The Passion Behind Boob Camp

 I never have been involved so deeply with a non-profit until I met Stiletto Stampede for the Cure in 2010.  I wanted to be apart of it because of my 1) high heel fitness obsession 2) wanting to help women look graceful in high heels. (Go downtown and the girls look like baby giraffes in sky high heels)  I have always had a passion for health, education and disease/injury prevention so I thought breast cancer was something I could easily support. The women that ran the non-profit were funny, hospitable, supportive and smart. The 2010 Stiletto Stampede was a blast and I was sold. I wanted to be apart of something bigger that made an impact.

Stiletto Stampede is all about education and the group wanted to offer something different. I hated learning most survivors do not do any "true" rehab after their mastectomy. Walking your fingers up a wall does not cut it. So my co-pilot, Jenny Sparks, had an idea to do breast cancer rehab classes. I had a mission - to create a program. (I love creating new programs) In the spring,  I started creating the rehab program for breast cancer survivors with Physical Therapist, Steve Cuddy. The more I learned about the trauma of these surgeries, the more my heart and stomach sank. The trauma from surgery is hell on the body. My passion kicked in over drive to help these women and men! improve their health and rehab. For my sweet friend Cindy, vaccuming is a real chore and she pays for it several days after. Our program, Stiletto Stampede's Boob Camp, officially launches January of 2012.  The exercises are innovative, theraputic and unique...thanks to Steve. (They sure do not teach personal trainers these how to's. I felt like I was in school again.)

After enjoying Stiletto Stamped 2011, I am passionalty in love with the work that I do because I am making a difference. I am appreciative for the support the women of Stiletto Stampede have given me. I encourage all my friends to find your own way to make an impact, too. It will bring so much good to your life.

Pics from Stiletto Stampede- Austin 2011

Pay it forward y'all!  XO, Tusa

PS. Come support Stiletto Stampede in Houston Nov 5th! Dallas and Waco are in coming up spring 2012.

High Heel Video Tips

Click on the link to see the high heel tips video in effort to promote Stiletto Stampede for the Cure's 100 yd dash. It takes place in Austin Oct 22. Houston, Dallas and Waco Stampedes' to follow.

WARNING: Standing and walking in high heels can be a calorie burner if you follow these recommendations. Plus, my tips can help keep you from busting your butt and twisting a knee. Last, you might just be a little sore in your abs if you do this properly.

Happy Stilettoing!

Click here for the Stiletto Tips with Anne Hudson on YNN

Why do Muscle Men Often Have Big Bellies?

This question of "How can a big muscular man have a big belly" comes up often when talking with people. This gives me a fun opportunity to teach someone how to work core muscles properly.   So why do some of the big guys at the gym that work out in the back with all the heavy weights have a big belly? We all know they are amazingly strong and not drinking a 40oz after their workout.

You see these guys walking into Gold's Gym frequently. These guys are working on getting "Big like Arnold". You don't see them doing much cardio or on a yoga mat stretching their buldging muscles. They lift weights to get bigger and bigger. The muscle fibers get shorter and tighter with the contractions of lifting weights that weigh as much as you and me.

So why do they always look like they have a beer gut?

1. They typically blow out their abs when they lift vs. sucking in their abs.
2. They over use their back muscles for strength and not their abs.
3. They lack flexibility in their spine and can not suck in their abs.

This creates big muscles and the appearance of a beer belly. When in fact, they are typically drinking protein drinks vs. beer.  They also are more likely to have hernias as they lift more and more without true core strength. This is why all core workouts are not created equal. I put a stretching section in my No Sit-Ups Required DVD years ago because I saw the lack of focus on flexibility training for core work. Because I had a back injury in my twenties, I found my method was not taught by fitness experts but by physical therapist and movement experts.

Flexibility is for those who want abs. Yes, you heard me!! With targeted stretches, you can get great abs, have less back aches and have an occassional beer without the guilt.

I Can't Stop Eating!! I Feel Fat!

Do you find yourself wanting to eat everything in and out of site? In my latest conversations, people (myself included) are feeling fat, chunky, and what I call, fluffy.  Here are a few tips to keep your winter coat down to a minimum. Try these helpful tips to avoid packing on the pounds and feeling defeated.

1. Do not drink alcohol or eat desserts three hours before you go to bed. Period. No exceptions or don't complain.
2. Suck your abs in at red lights, while you brush your teeth, stand in line and when you get your mail. You'll teach your body new tricks in no time.
3. Get out of bed and spend 5-10 minutes foam rolling (see pic) and stretching first thing in the morning. We are spending too much time cooped up which is driving our brains a little mad.
4. Get your blood pumpin'. What ever your fitness level is, kick your butt in gear for a "minimum" of 20 minutes 4-5 days a week. Foam roll, dance, walk, jog, swim, bike, play...what ever it is that makes you move! If you do not know how to foam roll, attend any of my classes and I'll teach you.
5. Boost your immune system with a healthy breakfast, fresh veggies, whole food vitamins (none that can be found at Walgreens or Costco people). Sick people tend to crave sugar and comfort foods. (trust me, I had terrible cookie cravings getting over the crud)
6. Get some zzzz's! If you are not sleeping, you won't lose weight or stop craving the sweets. If this is you, feel free to contact me. I have tips and tricks.
7. Get my DVD! No Sit-Ups Required® Core Workout. It is like no other core workout on DVD.  $12.95. (special price for a limited time) http://www.tusafitness.com/dvd/

Contact me if you have any questions!! Good luck y'all!!