Workout for free on Black Friday at Crunch Gym


ThanksgivingI hope you all had a happy, healthy and peaceful thanksgiving!

Today is black Friday, which is all about deals, deals, and more deals. But before you head out to the mall to splurge on your favorite activewear brand, you do know that leisurely shopping or standing is line is not actually cardio right?

Why not get a real workout in (FOR FREE at that)?

Crunch Gyms around the country are going to be open and free to use for anyone who wanders in looking to lift some weights or throw around some medicine balls TODAY (black friday).

Hcrunch-gyms-splash-1ere is a list of all the crunch locations  throughout America

Stop eyeing those leftovers (or put down the turkey leg), locate a crunch gym near you, grab a friend or your partner in thanksgiving overindulgence crime, and go work off those calories before they get a chance to set up shop on your thighs!




No money, No problem in NYC – All the FREE fitness classes listed


4548bd169aabf107_classIf you live in New York City, money is no excuse to skip working out. The abundance of free fitness classes in this city is at a fever pitch! So, whether you are bored with your current routine or just starting out and feeling woozy at the $30 per class studios, get ready to book mark this page.

For those of you in other parts of the world, especially major cities like London, don’t assume these free classes don’t exist in your neck of the woods. Get on google and search for these major brands and if they are in your city, chances are they will also be offering free fitness classes for your enjoyment. If all else fails, there is always youtube.


Athleta – *not to be confused with lululemon’s athletica* A ton of free classes (see their schedule here

Bandier – free classes every week (rsvp required)

Elizabeth Street Garden (in soho) – Free vinyasa yoga on Sundays 11am – noon

Jackrabbit – Free run club and free fitness class in Brooklyn

Lole – Free run group on Mondays, Free sporadic fitness classes

Lululemon – Free Sweaty Saturday on Saturdays, Free yoga on Sundays

Shake Shack – (yes, that shake shack) Free run club (

Sweaty Betty – Get Fit for free Mondays and Tuesdays at their Soho or Flatiron locations

Nike – Free run club on Sunday’s (

NYC PARKS – Free workouts in the parks (prospect park, brooklyn bridge park, etc.) in the summer months (

Yoga to the People – There is a suggested donation of $10, but it is not required to participate (

These are just some of the regular classes that are held. There are also tons of one off events being held in NYC every month from studios/gyms like Soul cycle *check out their free community rides*,  yoga works, New York Sports Club, power studios, etc.

Sign up for their mailing lists or like these brands on facebook / twitter to get in the loop

Know of any other free classes happening regularly in NYC that I missed? Share them in the comments section below


New Survey shows 40% Women want a thigh gap (Gasp!)


duhIn news that is not at all shocking to anyone not in denial and trying to push strong or fat is the new skinny rubbish, a survey done by the London research group OnePulse has found that a whopping 40 percent of women said they would feel more confident with a thigh gap. Of women who said they already have a thigh gap, 65 percent said they would feel fat without it.

Whoever said thigh gaps were so last year and out of style (this would be the fat acceptance, thin shaming and/or hating crowd) can stop spreading what can only be classified as wishful thinking. Women want thigh gaps – and have always wanted them – because THEY find it to be attractive. The truth is no one aspires to be overweight, fat or obese. We all inherently know and feel more confident when we are at the size we were meant to be, and what our great grandparents naturally were – a heck of a lot smaller than what is considered normal today.

The article agrees with me:
While it’s not certain the numbers would apply to a larger population, they do suggest that the era of the lusted-after thigh gap — a space between a woman’s upper thighs, so her legs don’t touch when in a neutral position — is far from over.

The thigh gap is still praised on young girls’ social media pages and featured as an ideal in how-to fitness guides across the Internet. But idolizing what is an unattainable body shape for many women is unhealthy, Serani said.

It is very frustrating that they are still touting this crap about thigh gaps not being attainable (despite mentioning in the article that there are people who have thigh gaps) and unhealthy. To this last point I urge you to spread the good word about the thigh gap hack, and all the success stories of women who have been able to slim their legs in a healthy manner… that is by simply being mindful of one’s diet and choosing the best exercises instead of the most popular ones, like squatting and lunging.


Tired of Yo-yo dieting? “The Easy Diet” book is your answer!

Easy Diet

Easy Diet

Book #4, The Easy Diet – A foolproof guide to effortless and sustainable weight loss (241 pages) is finally here **Click the cover image to purchase the book now for $9.97!**

Here’s the synopsis:

Why Most Diets Don’t Work

The reason the majority of diets fail is because they are hard and they suck.

Who wants to give up entire food groups and whole macronutrients, shell out lots of money to only eat meals from plastic containers, or work out every single day for the rest of their lives? Not me, not you, and not anyone else given the high number of people who lose weight only to gain it right back.


What’s a Gal or Guy to do?

The most obvious solution to this problem is to make dieting as simple and sustainable as possible to guarantee success. With a name like “The Easy Diet”, it is safe to say the search can be called off.

In this book, I reveal how simply omitting a food we all eat multiple times every single day, accounting for hundreds or thousands of calories without contributing anything toward our feeling of fullness or satiation, will allow weight to fall right off. Spoiler alert, it’s not any of the usual suspects, like sugar or bread!

It is, however, one of the unhealthiest foods we could put in our bodies – and it’s hiding in plain sight! You will also learn how to substitute this food in your cooking and baking and how to avoid it while traveling and eating out without too much effort.

That’s it – Instead of a lot of big changes you only have to change one small thing for amazing and lasting results. Additionally, you won’t feel deprived or overwhelmed because unlike other diets, there is no need to sacrifice taste, variety, flavor, or chunks of time for exercise. All the food groups you love are still allowed and exercise is optional.

Now do you believe me when I say it doesn’t get any easier than this? Don’t just take my word for it though, see for yourself how uncomplicated dieting and weight loss can and should be!

Buy Now


What’s her secret to that body? (Video)


Alicia (@fatpitsandbiscuits)

Have you ever seen someone on the street and wondered what their secret to having such a great body is?

Well, wonder no more because I’m going to find out for you! Hear from real women what it actually takes to get and keep an amazing body: what they eat, what they don’t eat, what they do for exercise, how often they do it, and everything else you wish you could ask a completely perfect stranger but are too polite to.

With these videos the takeaway is that there is more than one way to maintain or attain a great physique – so look to these women for tips, inspiration and motivation to keep striving towards your ideal body.


In this episode of “What your secret?” I interview Alicia (@fatpitsandbiscuits), a dancer with an awesome thrifting and vintage shopping instagram page which she runs with her friend Erin (@mooregranola). By the way, the dress she is wearing in the video is one of her finds!

Watch to find out what she says she does to maintain her lean, lithe physique – you won’t believe how many hours a day she dances when rehearsing for a show and what she has to say about eating breakfast!

We also discuss how many meals she eats in a day,  her stance on carbs, what she tries to eat every day, how active she is when not training for a show, and lots more!



How to Avoid Bulky Legs From Bike Riding (Video)

Lots of riders get big quads from cycling alone

Lots of riders get big quads from cycling alone

So you have a bike and love riding it, but don’t love what it’s doing to your legs and thighs as much or the way your jeans aren’t fitting anymore?!

You are not alone or imagining it. Yes, bike riding can make your butt and thighs / legs and quads bigger – whether it be a result of temporary swelling, increased hunger (which leads to overeating and fat / weight gain), and if you ride your bike for exercise or for long periods of time, a higher likelihood of overdeveloped muscles.

Just take a look at many of the women who attend spinning classes (soul cycle or fly wheel), or amateur and professional road cyclists! Although they may not be obese, chances are their legs are a lot more muscular, developed or toned than you want yours to be (that is if you are reading this post… if not, ride on!).

Sure, a lot of these people work out and train their legs separately with heavy weights, but a good deal of them have built up their muscular quads solely from spinning without ever stepping foot in a gym!

So, you have every reason to be wary!

But that doesn’t mean you have to lock up your wheels and throw away the key. Believe it or not, it is totally possible to ride your bike without getting big, bulky thighs and quads – and today you’re in luck because I am going to give you the answers you have been searching all over the internet for.

If you want to know how to ride your bike without getting big, bulky legs and thighs / quads, there I reveal ten tips that you should follow when cycling in my video below).

If you follow my tips you can totally enjoy the freedom and joy of riding your bike without having to worry about it negatively affecting your physique (thigh width) and forcing you to buy a bigger pant size.

I specialize in helping women achieve lean, slim, svelte physiques that they find feminine and I’m happy to share how YOU can still maintain your body or body goals while experiencing one of the cheapest forms of transportation and greatest source of child like fun there is!

For more tips and strategies on how to slim down your legs, quads and thighs, check out my best selling books “The Thigh Gap Hack” or “Bye Bye Thunder Thighs” today!


7 Ways You’re Using your Wearable Fitness Tracker All Wrong


Whether you have a jawbone / apple watch / fit bit (three of the more popular fitness trackers on the market right now) or are thinking about which fitness tracker to buy, chances are high you will make some mistakes when using it.

Don’t feel bad – you’re not alone. Besides, I’ve made a short video especially for you – to help you get the most out of your wearable fitness band or fitness tracker. From not knowing the proper way to wear your band, to wearing it on the wrong arm, to not knowing how to clean your fitness band properly, I’ve got your covered.

Here are 7 common things people do (or don’t do) all wrong with their fitness / activity trackers. Follow and implement my advice to get the most bang for your buck – after all, these things aren’t cheap!

Watch the video below and feel free to share any tips / tricks you might have to getting the most out of your fitness tracker


Why it’s ok to eat under 1200 calories a day


1200. Does that number sound familiar to you? Chances are you’ve heard that number thrown around as the bare minimum amount of calories you can and should eat in a day, right? But is there actually any truth to this widely believed mantra or are there people and situations which eating less than 1200 calories per day is totally fine?

The answer is no, there is no truth to this blanket number which often gets applied to everyone, and yes, there are definitely people and situations in which eating fewer calories is not a big deal. All one needs to do is read a few intermittent fasting boards (e.g. eat, stop, eat) to see that people are definitely doing okay dipping below that number periodically; and then there are other who don’t go as low but do eat under 1200 calories a day to lose weight / maintain and are still flourishing.

So if you ever hear someone claim the following: you will drop down dead from malnutrition if you go under 1200 calories, your body will suddenly eat all your muscles, your metabolism will stop working or slow to  crawl, my favorite because it’s so ludicrous – you won’t lose weight any more because your body will go into starvation mode, or any other silly and nonsensical rumors, you can write them off because you will know the truth.. and if you want, you can show them this video to shut them up.

In the following video, I cover just a few of those reasons eating less than 1200 calories a day is appropriate for some people and some situations and won’t do any of the above, so click play and let me know what you think in the comments section below.


Urban Outfitters pic of model w/ “Thigh Gap” Banned? Outrageous!


Is this what the world has really come to? According to reports, the hip and pricey retailer, Urban Outfitters was forced to remove a picture of a slim model from its website and the models so called thigh gap had a lot to do with it.


urban-outfitters-thigh-gap-hed-2015Here’s the photo in question. There is nothing unhealthy looking about this woman. She is slender and in shape – and furthermore, we have no clue if she has a thigh gap since she is standing with her legs wide apart. Anyone but obese people would have a space between their legs when they stand like that.

So, in a nutshell – the UK advertising standards authority (ASA) has forced urban outfitters to remove this photo of a model with a “thigh gap” (but really just slender attractive legs) from its websites stating that it’s irresponsible and harmful.

To whom exactly? I guess the women who don’t look like this and feel that anyone who does is somehow forcing them to starve themselves into submission. It’s not like it’s actually possible to get slim by eating lots of nutritious whole foods and exercising regularly (/sarcasm)

Jo Swinson, the minister for women and equality, supported the decision stating that banning the photo encouraged positive body image.

Surprise surprise. Here’s a photo of Jo rejoicing at the reveal of SIZE 16 mannequins at Debenhams (the avg. size mannequin was a size 10) – claiming to reflect the average woman! Seriously, can someone pinch me and awake me from this nightmare?

We seem to be moving backwards and instead of helping women lower the average size, people like Jo coddle and help keep women complacent by just moving the marker for what should be considered a healthy, average weight/size by calling it the new normal.

This woman claims to promote body confidence, a wonderful euphemism for fat tolerance and more accurately fat encouragement, since she seems to have a problem with slim women celebrating or showing their bodies.

Urban outfitters claimed that they didn’t believe the image was a problem stating that it was a common practice to use slim models in the underwear industry and the model was not underweight or unhealthily thin. So now, urban outfitters has to ban the thigh gap.

And you know what – Urban Outfitters was right! No one wants to see overweight/obese models in underwear. It does not make the clothing look better and certainly doesn’t make me want to run out and shop.  Average sized women (that’s the real average size and not the new normal average sized) definitely won’t be persuaded into buying clothing by seeing it on women heavier than them.  So who exactly is this benefitting?

Methinks if you want to be overweight or fat and proud then you need to realize that you will have to get lane bryant catalogs that specialize in that niche. Other retailers want to appeal to the masses – it’s just a smart business decision!


How to Exercise on the Cheap (No gym membership required!)


workout_without_gym_freeAs you may or may not know, I am a huge proponent of working out to burn calories, sculpt toned muscles, firm up the jiggle and just generally feel good (depending on your workout it can be quite meditative).In fact, I lost the bulk of my weight jumping around 5 times a week for a year straight in the comfort of my living room – wearing nothing but a sports bra and some skivvies.

However, too many people think working out involves obtaining an expensive gym membership, and engaging in inconvenient rituals such as buying the right workout clothes and traveling to and from the gym or workout studio. Of course, if they can’t afford the cost of a gym or don’t have the right outfit/shoes, then working out gets put off to the side.

In this day and age, not being able to afford a gym membership is a pretty lame excuse to avoid working out.

I was recently interviewed for an article by Reagan Nickl on – a personal finance management app to help people live within their means ( where I gave some tips on frugal fitness.

However, some of my tips didn’t make the article and I wanted to highlight them here;  so without further ado, here are some of my favorite fitness tips and alternatives to an expensive gym membership:

* Youtube videos – There are tons of youtube channels with partial or full length workouts –  choose from the personal channels of celebrity trainers, networks that post nothing but workout videos, or local workout instructors who upload their live classes to the site.

While many of these videos are shorter in length than the time I recommend (at least 60 minutes), you can comprise your own full length workouts by making a playlist of shorter videos to give you a more personalized and varied routine while still meeting the one hour requirement.

* Free workouts in the park – When the weather heats up the parks promote getting outdoors by not only offering free yoga and bootcamp style classes, but other activities that will get your heart rate pumping, such as free rowing programs.

Of course, you can also just bring a jump rope to the park and skip for 20 minutes to burn calories on par with a much longer stint on the treadmill, or if you’re lucky, your park may have a designated area for exercise type equipment. Failing that, the jungle gym can come in very handy for pull-ups, knee ups (work those abs), crunches, dips, etc.

* Running or cycling meet up groups – These groups, and other activity / sports based meet ups, are usually free and will allow you to meet and get to know like minded people who can hopefully inspire you to keep showing up. It’s like having tons of work out buddies that won’t ever flake on you (at least one other person – the organizer – is bound to show up).

* Pedal to the metal – Riding your bike (just avoid hills and steep inclines if you don’t want to build up the thighs too much) is a great way to get your heart rate pumping and burn calories. If you don’t have a bike but reside in a city with a bike share program,  you have yet another way to get some exercise in on the cheap. Alternatively, a number of bike sharing websites have popped up that will allow you to rent your neighbor’s bike for as little as $5 a pop.

* Workout DVD’s – The old standby, and again, how I originally got into shape, is fitness DVD’s. While many of the older ones can be found online, you can find these just as effective videos on the cheap on websites like craigslist and ebay, or even snag them for free on websites like free cycle or the library.

* Exercise books and pins – Videos are not the only game in town! There are many books with full workout routines you can follow that can be found for free at the library, on amazon on the cheap for a limited time (kindle unlimited or the books under $3 tabs), and worksheets with detailed sets and reps can be found on sites like pinterest and tumblr.

* Income based workout programs – Companies like yoga to the people strive to bring yoga to the masses by allowing every individual to pay based on their income.