Read the SEP ISSUE #105 of Athleisure Mag and see HOW TO DRESS | When We Take A Rest in the Fall in mag.
Read the MAY ISSUE #101 of Athleisure Mag and see 9LIST STORI3S | Allyson Fanger in mag.
Read the APR ISSUE #100 of Athleisure Mag and see THE PICK ME UP in mag.
Read the FEB ISSUE #98 of Athleisure Mag and see THE 9LIST in mag.
Read the AUG ISSUE #92 of Athleisure Mag and see ATHLEISURE BEAUTY in mag.
Read the JUN ISSUE #90 of Athleisure Mag and see THE PICK ME UP in mag.
Read the APR ISSUE #88 of Athleisure Mag and see #TRIBEGOALS in mag.
Read the MAR ISSUE #87 of Athleisure Mag and see IN OUR BAG | On the Way to the Studio in mag.
Read our FEB ISSUE #86 of Athleisure Mag and see IN OUR BAG | Getting Ready for Beach Days in mag.
BOOK COVER COURTESY | Simon Schuster
I always felt that when people chose their workouts it was based on their needs as well as a way to tap into their energy. My vivid memories of exercise include watching my mom work out to Denise Austin, Glad and a number of the 80’s stars. Aerobics, the step and squats were a part of my routine from high school through college as I loved the movement and that feeling – who doesn’t love a retro Jane Fonda moment? Towards the end of college, I met the Elliptical and I was hooked. As I transitioned to NYC as long as there was an elliptical – that’s the only gym equipment you would see me on for 45 mins to an hour. At home, I would do routines that focused on squats (loved them) and crunchies. For the last few years when it came to various workouts, I sampled the trends and methods like I would a flight of wines and beer. It didn’t bother me that I wasn’t committed to them – as long as I kept moving.
As a woman who has always been comfortable within my own skin, like many I have always had areas that I would love to tweak; however, I felt that there were things that were clearly off the table due to genetics. As the Co-Founder/Style Director of Athleisure Mag, I love how we showcase fashion, style, fitness, beauty and more within the athleisure lifestyle. Whether I’m visiting designers, on set for shoots for this publication or others or going on air – I always end up being in conversations about health, mindfulness and balance. It’s always interesting to see what’s out there and to try it out. At the beginning of this year, I decided that I would focus on certain areas in terms of my fitness. I was about 2 weeks in when I was connected with Exude Fitness and its CEO, Edward Jackowski, Ph.D., one of the country’s leading motivational fitness experts and best-selling author of Escape Your Shape (Simon and Schuster). A number of celebrities have graduated from Exude Fitness including Brooke Shields, Tina Fey
and more.
Prior to my first session, I was sent his book, Escape Your Shape, which breaks down our bodies into four shapes Hourglass®, Spoon®, Ruler® or
Cone®. With that said, these types have workouts that are geared towards each shape (as well as itemized no-no’s for each body type). Not surprisingly, I knew that I was an Hourglass. I also learned through the book that my sampling of various workouts wasn’t about being aware of
what was out there, but my way of saying that the methods weren’t helping me in my goals. Therefore, I would try it out for a bit and then move on. Frustration would set in and I would simply go back to the elliptical and squats - as I felt that that was benefiting me (although now I know this doesn’t work for me in terms of the goal of a leaner lower body).
When I arrived at Exude Fitness at Bliss Spa, I had already filled out a form that looked at my medical history, my goals etc., and I kept in mind the Hourglass focus. I had circled one of my goals that simply stated toning in all areas. I thought it was a reasonable answer and who wouldn’t want to just have it all. The next 20 minutes of working with Edward showed me that without even reading my answers he accurately identified areas that I wanted to improve upon. He also dispelled myths that I believed to be true (ie., having larger thighs is hereditary so it’s not something that I can really do anything about). As we sat there, he charted what we were working towards from reducing inches to losing weight as well as to benchmarks. Hearing that in 6 weeks I would see one series of results and that by July (right before the holiday) – I would hit the goals, I was shocked.
Just in case I had any more concerns on whether this was possible, Edward had me do one thing that made me a believer. I hadn’t been able to touch my toes standing up in a very long time. I chalked it up to having poor flexibility as I got older. Within a few stretches on the same day upon meeting Edward, I was able to touch my toes (sometimes when I am working on a workout and am challenged, I stop and touch my toes to remember that something I didn’t think I could do – I can do without effort).
Just in case I had any more concerns on whether this was possible, Edward had me do one thing that made me a believer. I hadn’t been able to touch my toes standing up in a very long time. I chalked it up to having poor flexibility as I got older. Within a few stretches on the same day upon meeting Edward, I was able to touch my toes (sometimes when I am working on a workout and am challenged, I stop and touch my toes to remember that something I didn’t think I could do – I can do without effort).
Although I was a little sore my first day as I had touched muscles that I hadn’t before, I was excited to get a workout program that was tailored to me for my body type. That night, I had a program that included minimal equipment (you can’t go wrong with 2 lb weights, a jump rope and a 4 lb bar). Within my routines, I have options for days that I do yoga or when I’m traveling and am unable to be on a stationary bike. Everything is thought out so that you can optimize your workout to reach your goals. In addition, he is only a phone call or an email away. Another key portion of Exude Fitness is the care that is taken to matching each person to a trainer. It’s not just about ensuring that you’re form is right or that you are increasing
your workout – it’s also about matching a personality that creates a relationship. Through the past 6+ weeks, working out with Fun Lee has been a treat as she knows how I have advanced within certain workouts that were previously a challenge, she knows when I can do a little more and keeps mixing it up – but she also makes me feel really comfortable in general. She also acknowledges my commitment to the process and that I am genuinely blown away by the results.
When it comes to results, I have to say that I saw toned areas throughout my legs pretty quickly and well before my 6 week target, I was pleased with the transformation that happened and of course with working out within what works for my body, it’s easier for me to push forward even through portions that are still a little tough. As Edward says, the “results and motivation are directly linked to each other - and the more results you see, the more incentive you have for continuing to exercise.” At the end of the day health, fitness and aesthetics are the core benefits to exercising and when these are met through picking, “the right exercises and activities that are based on your body type” – going back to sampling an array of
workouts is not even an option. For the past 25 years, Exude Fitness has studied and analyzed the aesthetic effects of exercise and holds the
world’s only medically-proven and patented exercise program based on body types - as he is the pioneer and innovator of this method. I’m pleased to share that I will check in with you on my results and findings with my training with Exude Fitness and even outside of the magazine, you will be able to see more about what they are doing throughout the website. As Spring makes everyone think about their fitness levels again (just in case some of you made those resolutions at the beginning of the year), I want to share with you Exude Fitness and its body types, as well as some key notes about each.
KNOW YOUR BODY TO GET TONED
No matter whether you’re an Hourglass®, Spoon®, Ruler® or Cone® (although these body types are genetically predetermined) it’s understanding your type that will allow you to work out your problem areas and to adjust your workout plan. In terms of diet, I can only speak to my plan, I really have not been restricted from any food; however, it is about when I am eating it. I have always been one that doesn’t eat breakfast, has a light lunch (depending on what’s going on it’s a salad) and then a larger meal for dinner. A nugget of truth came when Edward said that my larger meal should be lunch as that is when I need more energy and my lighter meal should be a salad. When you think about it, it makes sense and as we’re moving
into the summer, having this simple, yet effective advice will definitely be welcome. As someone who loves potatoes, learning that I don’t have to break up with it but can simply enjoy them during lunch with one cheat evening with them are just some of the examples of why this method works with your lifestyle.
To properly identify your shape, it’s simply a matter of seeing where your weight (which includes muscle and fat) is distributed on your frame. Once you know your shape, you’re able to make the proper adjustments. Most women are Hourglass and Rulers, while most men are Cones and Rulers; moreover, your height or weight doesn’t determine which body type you are. It’s also worth noting that if you are vastly overweight, you may have a hard time seeing what your true body type may be. It’s best to follow the Hourglass workout until you begin to reduce your weight to see where you are. At that point, you can assess your type and begin targeting the exact workout for your true body type.
HOURGLASS
* Carries weight in both the upper and lower body; however, slender at the waist
* Significant difference between the circumference of your chest and waist (or between hips and waist)
* Your body reflects a balanced and curvaceous appearance when looked at in the mirror.
It’s worth noting that those that are this type tend to look lighter than their actual weight and tend to gain most of their mass in the thighs and backs of arms.
BEST EXERCISES
* Jump Rope (this has become my new friend)
* Stationary biking with light to moderate resistance (when I am not accessible to a bike, I walk in non-inclined areas)
* Upper body exercises with light weights and high repetitions
EXERCISES TO AVOID
* Step classes (I gave a sigh on this one)
* Spinning
* Kick-boxing (another sigh)
* Elliptical (this took a moment for me to mark this passing)
THE DETAILS
As an Hourglass, my purpose is high reps (at least 25 – 50 repetitions for each exercise), low resistance and low weights for both upper and lower bodies. As my body slims down and lose weight and mass, I can then increase resistance and weight. Regardless, I have to continue high reps for each exercise.
THE GOAL: Trim upper and lower body.
RULER
* You’re straight up and down with very few curves due to equal body proportions
* Little difference in the circumference of your chest, waist and hips
* You gain weight around your midsection
It’s worth noting that those with this body type do not bulk easily, have less hamstring flexibility then Hourglasses and Spoons and have a tendency to lower back pain.
BEST EXERCISES
* Yoga, stretch/calisthenics classes, Pilates on machines
* Full sit-ups without locking feet, upper and lower abdominal crunches and leg outs
* Jogging with incline, step classes, spinning, lunges and squats
THE DETAILS
Those who are within this shape don’t have to avoid any exercises! If you are overweight and are looking to lose, then you need to use a moderate
resistance/weights until your reach your ideal weight!
THE GOAL: Focus on trimming your stomach/ mid-section which will make you a little curvy.
SPOON
* Your lower body is considerably larger than the upper body
* You carry most of your weight in your hips, thighs and buttocks
* You gain weight from the hips down
* When you look in the mirror, your eyes go directly to your lower body Spoons tend to have a weaker upper body and thicker thighs, knees, calves and ankles.
BEST EXERCISES
* Jumping rope with a speed rope
* Push-ups
* Standing knee to opposite chest
EXERCISES TO AVOID
* Squats, lunges and ankle weights
* All stair climbers/steppers, Elliptical and cross trainers
* Spinning
THE DETAILS
For a Spoon, it’s all about high reps and low resistance for all lower-body exercises and moderate to high resistance for all upper body exercises. For those that are overweight, the resistance should not be too high for the upper body either.
THE GOAL: A trimmer and more streamlined lower body and to have a stronger upper body so that you have a proportionate look.
CONE
* You carry most of your weight in your back, chest, arms and stomach
* You’re more slender from the hips down
* The upper body is considerably larger than the lower body
Cones tend to have weak abdominal muscles and they experience some back pain.
BEST EXERCISES
* All lower body exercises that have moderate to heavy weights and/or resistance
* Walking or jogging on incline
* Upper body exercises with lightweight and high reps
EXERCISES TO AVOID
* All upper body exercises with moderate to high weights/resistance
* Kick-boxing moves for the upper body
* All exercise classes with hand weights or weighted bars heavier than 2 lbs.
THE DETAILS
Although Cones tend to avoid abdominal and lower body exercises, they are essential to do to become proportioned. The focus here is high reps and low resistance or weighs for the upper body with high resistance and moderate to heavy weights for the lower body. In addition, Cones that are male tend to struggle with giving up heavy weight lifting for their upper bodies. They need to switch to push-ups, dips, chin-ups or upper body routines that use lower weight and higher repetitions.
THE GOAL: Getting a trimmer, less bulky upper body and strengthen the lower body to achieve better symmetry.
Over the next few months, I will check in with you on my progress as well as share additional items that are going on with Exude Fitness.
by Kimmie Smith
