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tracey mallett



Saturday Morning Drills: Workout to Tone Arms

Too often I think the arms get forgotten about when we’re working on our fitness. So today, I want to show you an arms workout you can do at home to tone the muscles without adding bulk. Just follow along on this video and then insert these exercises in to your routine.

Equipment needed: 3-5 pound weights

Perform the circuit once, then as you get stronger repeat it twice!
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HealthBuzz August 3rd: Best Olympics Commercial, Fab 5 Diet Tips, and No-Cook Recipes

Before you go out and enjoy the first weekend of the month take a look at healthy news from DIR and our friends. Plus, cool off with some no-cook nutritious recipes this weekend, too!

Best Olympics Commercial: Nike’s Find Your Greatness Jogger

Out of all the commercials aired during the Olympics, Nike takes home the gold for the most motivating commercial. Unlike Nike’s traditional commercial athletes, they use a 12-year-old boy, Nathan from London, Ohio. Nathan sends a powerful message and Nike has outdone themselves.

Saturday Morning Drills: Legs of a Dancer

This week’s Saturday Morning Drill features our fitness expert and Booty Barre founder, Tracey Mallett. Tracey teaches us how to tone and shape our legs to get them looking like a dancer’s legs. Watch the video now and start toning your legs in a fun way!

3 Eating Tips from the Fab Five Gymnasts

The U.S. women’s gymnastics team, nicknamed the “Fab Five,” just won a gold medal earlier this week. Do you want to know how to eat like an Olympic gymnast? We share the “Fab Five” eating tips.
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Saturday Morning Drills: Legs of a Dancer

Dancers are elegant and graceful when on stage, but off stage they can be total gym rats. In ballet those delicate moves are possible because the dancers pay much attention to their fitness, especially their core and legs.

If you’ve been looking for a way to get more shapely, sexy, toned legs, then this workout from the new FuseDance Cardio Lean will get you started.

Watch the video and follow my lead to knock out a workout first thing this morning and give you the energy to take on your entire weekend!

Perform these fabulous exercises to get beautiful long, lean, toned legs of a dancer and have fun all at the same time!
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How to Stretch Your Glutes and Hamstrings for Fitter Summer Traveling

Are you traveling during summer vacation? Probably so.

Do you stretch on these trips? You can guess the answer to this is usually NO!!

Personally, I travel at least twice a month and I use these two following stretches all of the time to open my tight hips and lengthen my hamstrings after hours of sitting.

It’s important to remember excessive amounts of sitting may cause lower back pain from shortened hip flexors that can pull the pelvis forward resulting in discomfort. Also, sitting will place increased amount of pressure on the spine compared to standing or lying down.

Here’s a simple solution that will keep you feeling good as you take on all of the adventures and activity in your vacation itinerary.

Hamstring Stretch


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Saturday Morning Drill: Bikini Body Blast

Kick-off the weekend with my bikini body blast workout, it’s a head-to-toe set of exercises that will keep you in shape for that bikini (or help you get closer!).

Watch my brief video demonstration of each of the exercises, and follow the reps instruction below.

  • Lunge, Squat side leg lift 8-10 on each leg
  • Squat and side leg lift 8-10 alternating
    Footballer cardio Interval 30-60 seconds
  • Side Plank Lift 1 x 8 and 1 x8 small pulses for extra burn

Repeat the circuit two more times for extra calorie burn.

See more of Tracey Mallett’s workouts and fitness tips.