:::tracey gardner method™::: TGM

Thursday, January 26, 2012

WELCOME to a new page for TGM and me :::: Working on blog today so stay tuned...a little behind the scenes work being done...

Some new Photos thanks to Shane Fowler Vision Photography and his assistant Jessica Krantz and Chanel makeup artist Megan K Murphy (there contact information will be coming later today here) photos we did Saturday...TGM is FRESH for 2012 lots of new stuff, classes and attitude, energy and new fire I have... I love sharing my passion of TGM the workout and lifestyle/culture...stay tuned for more see you on the mat! Sign up for all classes via the red link to the left MIND and BODY

:: January 2012 me at TGM Tracey Gardner Method studio, ...I have come a long way since we opened August 2010 ::

Wednesday, January 25, 2012

A couple of reminders....I will see you at 7:30 pm tonight please

sign in for all classes online vis MIND BODY (the red link to the left) Any questions regarding signing in/packages etc can be emailed to Heidi.TGM@gmail.com and please email her when signingcup for childcare for all 9:30 am classes Mon thru Fri...YES we charge a small fee but our sitter is awesome and once we reach a certain capacity of kids, we will add another sitter for that day so it is very important to sign in and if you could please do so by 10 pm the night before. Also, the studio is quite hot and takes time to get used too. The first two rows are the hottest and those right around me sides and behind are even hotter. I leave those spots ***especially in my Mon and Wed 7:30 pm class and Sat 10 am*** for the TGM'ers who can handle that extra heat, it is extremely enduring by me in those classes, and you will really grasp TGM the more you do it (Please be patient) The results are dramatic and quick and guaranteed if you do TGM correctly. And yes people ask me all the time...NO I STILL HAVEN'T TOUCHED A WEIGHT in over 5 years and I will never again. TGM has completely defined, toned and changed my body in every way possible...I work hard in every class still and always get inspired by the amazing strength, stamina in every body type, male female and every age. TGM endurance doesn't happen over night...It is a workout that is unlike anything else and YES I GET bored and so do our bodies and that is why I am constantly challenging us with recreations and TGM moves in class. The littlest tweaks in our hand position to pressing through the fingertips only can make a huge difference. Every muscle I earned on my body is TGM ONLY. Yes I still eat whatever I want and TGM has been the most effective form of inches lost for me and many. Yes weight loss can be dramatic too but if you are doing TGM a lot you will build muscle which weighs more than fat so throw away the scale because the scale only messes with your head. I go by how everything fits...In fact my average fitness story in TGM is a woman going from a size 10 to a 2. That can happen using TGM only 5 days a week and working hard in those hour classes No weights, cardio.. NOTHING ELSE...I have testimonials coming in everyday and am trying to catch up with posting the awesome success stories. It is incredible! TGM always gets harder, YES IT GETS HARDER BUT MORE ADDICTIVE. We will push you to the limits if you want and if you don't want that please take breaks either laying on your mat or stepping out. I do find it harder to finish class if you step out of the heat in the middle of class... so laying on your mat is fine too or sitting just no talking as always please. DON'T FORGET TO LISTEN TO YOUR BODY and YES YOU CAN HAVE AN OFF DAY or a few in class. We are human and the littlest things can effect us... so take water breaks, bring ice and PS we are getting an ice machine in the near future. We will keep u posted so the UDF ice trips can soon be eliminated... OH AND YES WE DO NOT HAVE THE STEAMER UP FRONT and it is staying that way...(it is hot but no longer suffocating)...Again, it is helpful for the "regulars" who do TGM to go up there because it helps to follow them through the kicked up classes especially when we have 40 plus peeps...when you are closer, you work harder and my energy, so I hear is CRAZY :-) you can also see how we work every muscle. AGAIN...You will work extra hard being up there and if you are new to class please stay in the last two rows in those KICKED UP CLASSES (Mon and Wed at 7:30 pm and the Sat at 10 am) IT IS ENDURING!!!....ok enough of me rambling I will see you soon. I am at 7:30 pm tonight with a mixed more kicked up who knows what new stuff I will be bringing to the mat (this week my obliques are my obsession and arms) and then
THURSDAY TGM SCHEDULE
6 am Nadine mixed
9:30 am Kim mixed
6:30 pm Nadine (ESSENTIALS SLOW BURN)
7:45 pm AMANDA mixed

Yes I write as I think and sometimes I get excited as I do when I teach so you might feel out of breath or exhausted after reading a post like this, its that crazy energy I have.. :-) See you on the mat!!!!!!

Me activating and engaging and no my back never looked like this before TGM....at the end of class some arm work we do...

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What is Tracey Gardner Method™ "aka" TGM???

Reasons behind my creation of the workout and the experience...

TGM (noun) TGM "TRACEY GARDNER METHOD™" is hot and a complete body leveraging endurance workout for your body and mind... if you are not sore, fatigued or drenched, then you are not squeezing, activating and engaging enough!

"TRACEY GARDNER METHOD is NOT HOT YOGA, BIKRAM YOGA, ASHTANGA YOGA, VINYASA YOGA, POWER YOGA, HATHA YOGA...TGM IS NOT OR ANYTHING LIKE A YOGA CLASS AND IS NOT YOGA. PERIOD."

Tracey Gardner Method™ is HOT BODY RESISTANCE and LEVERAGING all focused around the core and activation of every muscle group focussing on strength, stamina, endurance and detoxing through major sweating!!! NO TGM IS NOT YOGA!

Ok well we have had a hard time explaining what TGM really is, because there is truly nothing like it...It is a true experience, cutting edge, random, a head to body workout and mind detox... you will never have a dull moment...TGM can only be done in a TGM studio and can only be taught by certified TGM instructors and there is only TGM studio in the country here in Columbus, Ohio. TGM is done in a maximum 105 degree room with steam and heated cement floors...The boutique is in front and the studio is a closed 1600 square foot dark room...YES the studio where we do class is all dark, very dark, dark like a night club dark with a few strands of rope lights. I created TGM for many reasons and one of the main reasons was for ATMOSPHERE/AMBIANCE/ENERGY...I wanted a place that I could come to and feel happy. A place for my workout creation where no one could stare at me through a mirror or in a bright room. A place where I felt alive and excited to do something good for my body. TGM could only be done effectively and and be TGM if it represented the real me...raw, sometimes crazy yet passionate person I am with some sparkles...The music is essential and unfortunately the room gets so hot and in the spot where I stand and my TGM instructors is probably 30 degrees hotter than the rest of the room.; Yes so hot and steamy we have had no luck with getting a mic that works (still in the process) but it is hard to hear if you are in the back row HOWEVER there are so many TGM'ers who have mastered the essential moves, it is easy to follow. Your first 5 classes can be overwhelming because of the extreme heat, working out in the dark and TGM is unlike any other exercise in the world, so patience is key. There is music and its loud and everything from Eminem, Britney Spears, Madonna, House, Techno, Hip Hop, Alternative, Rap...Yes one hour of music, in the dark (yes the instructor is lit up with lights) and you will come out drenched in sweat..It is the experience of being in a club in New York City. The body heat alone gets you hot and the constant flow of Tracey's method builds and challenges your mind and body...TGM is HOT BODY RESISTANCE and LEVERAGING all focused around the core and activation of every muscle group. Tracey created her method from every injury she had from yoga, running etc. Tracey taught yoga for years and broke all the rules because she wanted to focus on the muscles,nothe joints, getting long and lean and definition...TGM is intense and Tracey's classes are the most intense......You will learn all of Tracey's moves which are constantly reinvented in each of Tracey's classes...You can burn 900 to 1500 calories in class depending on how your pace and how much you activate...the hour after class you will burn an additional 1000 calories...You really need to be hydrated because you will sweat like you have never sweated before. Any other questions please email us Heidi.tgm@gmail.com

::: MY STORY :::Many bumps, potholes and crashes that took me here....

::: Not many of you know but I have been through it all or done it all...I was a 2 pack a day smoker ( I recently started smoking again and I hate that I do...My goal is to quit soon but the stress personally took a toll and unfortunately smoking won...I am only at a half a pack a day, (UPDATE AS OF 11.17.2011 only 3 to 5 cigs a day if that!!!! woohoo) partied A LOT alcohol, pills and more. I suffered from addiction and depression, anxiety and panic attacks. I had a great husband but he and I were so very different that we would fight all the time. Unhealthy nit picking that was worse for our kids to stay together so currently (well since Aug 30, 2010) I am going through a divorce (yes still) then I had a bad break up with someone who had another girlfriend, actually we were together then in February he decided he needed 2 girlfriends...AND yes the other girl who was a secret girlfriend knew about me the entire time (AND DIDN'T CARE...lied, etc) but I didn't know about her...(NO JOKE THIS IS REAL SHIT) enough about them craziness right??? Well through all of these dark times, TGM kept inspiring me and strengthening me daily with the workout that is unlike anything you will ever do and the best people kept coming to the studio and trying class... TGM was never supposed to happen. and now it did and has saved my life and so many of yours thank you soooo much!!!!TGM not only saved my life but changed my life too in many ways. It made me realize I wasn't completely crazy but creatively insane and that I had so much I wanted to do. I loved being a mom but I needed an outlet for me. I became a nicer, well balanced person when I would workout but I hated that effort of going to the gym. I hated bright lights, mirrors and everyone watching me on the treadmill, elliptical or whatever else I did at a gym...and I got no results. I spent 2 hours a day at the gym and got injured bored and gave up many times. My story from when I was in first grade to know is so who I am today and I was a very shy, quiet person. I was bullied in elementary school and when I say bullied, girls would sit everyday at the corner and cough and choke at me when I would get on a bus. Well when you become an adult that has a huge effect on self esteem and many other things. We had to move schools when I started eighth grade and things were better yet I was still a follower never ever a leader. ..I know it's hard to believe and that is why it is so important for me to share my story with you. It has been a very long road, journey, still is and I am in survival mode (but every crisis I have learned from and grown AND I realized it all was supposed to happen this way. I am finally at peace. Moving forward, new beginning.."LETTING GO" is essential...

MY JOURNEY::::: So here is how my TGM journey began...

I NEVER WORKED OUT until I tried to run 1/4 mile...It was painful and I couldn't breathe (I don't judge at all, so you know, I was ...I gradually started walking, then running, and going to the gym...I finally quit smoking 4 years later (which was the hardest thing I ever did) because of a bad bout of bronchitis...I was so sick of spending hours at the gym, never liking it, never getting the results I wanted or ended bulking up which is the least thing I wanted was to "bulk up"...I wasn't after the "body builder body" I wanted to get lean and long and defined...so I spent years learning, creating and realizing that weights weren't for me...I really hated to work out! or I should say, I looked forward to "the after effect" but the 2 hours that got me barely any results was dreadful and I was frustrated. I got bored with machines and was injured a lot from running (I had week ankles) I suffered 4 broken ankles including one with my first pregnancy...I "tried" to train for 4 marathons and every time I would get half way there, I was getting an MRI or a CT Scan because of a break, tendonitis, you name it, I had it....I wanted a strong core and I wanted most importantly to enjoy my workout not dread it...so my goal was to get results, challenge myself, build endurance and strength, look forward to it, get the endorphin rush from running since I wasn't able to run and SWEAT like crazy...I HATED WORKING OUT...Everything I created has been based from an injury I had or a yoga pose that my body or yours was NOT supposed to do!

I got into yoga about 10 plus years ago and have practiced every kind out there...I have built my specific method/technique from every injury I suffered, and the way my body felt. I haven't touched a weight in 3 years and I created my "no pressure" environment because I had every fitness instructor who was a "dill sergeant" and I created the environment bc I wanted positive energy. TGM was never ever created from a business model, and I never intended or planned on any of this happening because it was a passion...I just kept getting inspired... TGM is not yoga, (was loosely based from yoga and Pilates ...I want to stress...this is not like any other yoga class and that is why it is the official Tracey Gardner Method™ I change poses up from down dog to plank where you are using your core (hollowing)...my method stems from the core and most importantly endurance building...it is about building gradually because you will get so much more out of my classes if you drop your knees and try to build slowly...it will not happen overnight but if you consistently do my class 2 to 3 times a week, gradually build your strength and endurance you will shed inches and get results physically and mentally. I don't believe in the scale because you will gain lean muscle but lose inches... I love music so you will hear lots and loud and yes I am getting a mic becuae my voice is slowly going away...MADONNA is my favorite but my playlists are all over the place and range from Muse, Coldplay, Nine Inch Nails to Christina, Justin, Beastie Boys, David Guetta, Run DMC, Passion Pit, Blonde Redhead, etc, etc

My intention was to create a workout in one hour that I craved but for everyone else to crave because let's face it who has more than an hour...you will sweat and burn up 900 to 1500 calories (depending upon how hard you work) in just one hour. There is no pressure and if you haven't done a yoga class PERFECT...you will have to retrain yourself since my method is different...My classes are for all levels and I give advancements and modifications and we have just added the essentials class which is getting great feedback...I stress, it is nowhere near relaxing. I love to challenge our mind and bodies, so be prepared to work (at your own pace) Always and forever at your own pace, no pressure, no hands on adjusting. You might find yourself "chillaxin" on that mat MORE OFTEN during the first five classes than even participating.
With our new home TGM, the studio located at 5165 Warner Rd. Cols. OH has completely been built specifically for my method...no room to cheat. We have cement floors that make the body leveraging so much more intense...
TGM would not be where it is without my amazing staff....I have the best team and I could not do it without them....

:::FIRST TIME AT TGM???? WHAT TO BRING!!!! and MORE....

TGM ESSENTIALS 101...

Ok a quick what to do and bring for ESSENTIALS or any TGM class if you it is your first class and PLEASE DO NOT BE SCARED!!! The love for TGM Tracey Gardner Method has been truly amazing lately and the amount of new people coming to TGM is blowing me away....because of that I want to post some things to do and bring for any TGM class...MOST IMPORTANT THING to know is that yes you are going to sweat like you have never sweated in your entire life...your first TGM Experience can be overwhelming and that class will be your easiest, you will be thinking "OMG, what in the hell is going on?" Don't forget towels, and we have special towels to buy for sweating profusely and when you wash these special towels, DO IT RIGHT AFTER CLASS, USE DETERGENT, VINEGAR and THESE NEW DOWNY THINGS omg that bad towel smell will be gone forever! Don't try to be a hero because if you are TGM correct...with everything you have it is extremely challenging! The more you activate, engage and squeeze the harder class is...it's ok to take breaks, step out, no one even pays attention because we are all trying to make it:-) Water breaks are a must and don't forget to bring ice!!! If you don't bring ice, your water will be warm and warm water makes me sick! don't wear baggy clothes because with the amount u sweat, those clothes will be falling off of you. hmmm??? Oh if you want to be extremely hot, just go to the middle by me or one of my instructors because it is about 30 degrees hotter in that spot and it only gets hotter each class. YES sometimes it is too hot for me!!! It depends on how many people are in each class and when we hit 40 peeps and over it is ridiculously hot...we will never ever make you stay like a "BIKRAM YOGA" class...in fact we encourage breaks...the room is always dark so no one can see you and when you leave you might end up with a little glitter on you...GLITTER makes me happy so the studio and I are always in glitter! If you have or do yoga FORGET EVERYTHING you know and please come to TGM with an open mind...Most importantly...shhh no talking please! My biggest pet peeve is talking during class because it is distracting EVERYONE in the studio..lately everyone has been awesome with no talking and I thank you! Remember TGM takes at least 5 classes to get comfortable with the heat/steam and 5 classes to grab my specific technique which is guaranteed effective even practicing only 2 TGM classes per week...the more classes you do, the more addictive TGM becomes and you will shrink...many inches come off. THROW OUT THAT DAMN SCALE!!!! The worst thing people do is weigh themselves MUSCLE WEIGHS MORE THAN FAT!!! Yes you will gain lean muscle but TGM will transform your body in ways that you never thought were possible!!!

KEEP BELIEVING IN YOURSELF AND DON'T EVER GIVE UP!

I believe everything happens for a reason...life is a journey...mine with many bumps, potholes and crashes but all you can do is "never never never give up" if you have a passion, don't put it aside...follow it. Truly, Karma is real and is no fun, I know from experience. Unamazing people are simply UNAMAZING! I loathe "judgers" and people with negative energy. Anyone who is a judger is toxic and only positive energy prevails...My belief is if you lie, the truth will always come out and liars finish last...What comes around goes around. Yes, unfortunately I have experienced many bumps this year and throught life...but at the end of the day, I definitely wouldn't change anything. I feel stronger and keep learning through every experience and again as my favorite saying goes, "Every crisis presents a unique opportunity" chinese proverb

Through all of the hard times I wanted to create a positive happy place for people...no jealousy, no judging, just happiness, hope and love....and that is how TGM was born.
Thanks for celebrating my love and passion!

:: OUR EMAIL ADDRESSES ::

Please send all questions regarding TGM to HEIDI.TGM@GMAIL.COM and your information will be forwarded to the right person.

All testimonials can be sent to Tracey's new email directly TRACEY.TGM@GMAIL.COM

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Tracey will try to get back with you however not guaranteed so please cc: (copy) Heidi on the email...Tracey is working on a coffee table book for the studio..There are sooooo many great stories to tell and so many lives changed including Tracey's by TGM and Tracey's journey. So if you would like to share how TGM has had an effect on your life, email Tracey...please put your name, age, where you are from and if you would like to remain anonymous or not....THANKS! This is what keeps inspiring Tracey day to day and your passion for her passion is truly a blessing!!!!