Tracey Gardner Method™ :: TGM

Tracey Gardner Method™ :: TGM
Our new address 5165 Warner Rd. Columbus, OH 43081

Friday, January 29, 2010

:: My METHOD and why you need to MODIFY::



So here is the thing, my method is completely different than anything you have ever done...I have made every single "pose" as my own and keep reinventing based on feedback and how are muscles react. I had a lot of injuries as most of you know through my days of running, weight training, and yoga classes, etc and loathed working out...When you come into my class for the first time and even many times after PLEASE realize that it takes time to "change your way of thinking" and we do a lot of things OPPOSITE in my class, than what you were taught in another class...For instance we must do 100 plus push ups but they are not traditional; I want you to MODIFY, MODIFY, MODIFY! I can not stress no matter how strong you are or how much you work out, my method is so different  AND  in order to get the benefits and see results it is better to MODIFY. For instance my creation of "DIVE THROUGHS" start in a "down dog" inverted v with your hips lifting high and and hands in the ground and to better strengthen your wrists we "cup the mat" so there is pressure in the fingertips and heel of the hand...this gives you much more wrist control. So when doing a dive through for the first time, you want to think about your hands being just about 2 feet apart and your elbows pulling into your ribcage (this helps work the biceps and triceps and takes more work to the core) YOU WANT TO DROP YOUR KNEES as do your push up down it turns into my creation of a "SCOOP" with your chin and rolling your shoulders down going into a variation of an "up dog" when we get to that point ENGAGE  and ACTIVATE the legs, butt etc....You need to use your core in every thing we do...there are about 5 to 10 plus people new in each and every class the word of mouth has been amazing. Now Saturday classes we are in the big back studio so please park in the pack and know Saturdays aren't as hot as the others...so if you want to slowly get used to the heat, Saturday would be the best to start with...all you todo is show up about 5 to 10 minutes early..we will sign u in. Classes fill up, and that is why we have a new policy and procedure post (see below) Please bring water, towels and a mat. I sell MANDUKA yoga towels and the Black Pro Mat and yes there is a huge difference. Quality is what Manduka is about and I stand by there products 110%. Large mats, 71 inch are $85 and large towels are $40. See you on the mat!
Posted by Tracey Gardner Method at 2:27 PM

::: EARLY BIRD REGISTRATION NOW :::

NYC for the holidays

Spend time with Pravassa and Tracey Gardner in New York's famed Soho neighborhood and experience the ultimate urban retreat.

December 2- 5, 2010

At this Thursday to Sunday holiday vacation you'll challenge your endurance, strength and flexibility with the Tracey Gardner Method™ Get ready to push yourself and test your limits in the studio then enjoy the wonder of NYC in your down time. And no trip to NYC would be complete without shopping. Join us for a special VIP shopping night.

    Early Bird Pricing starts at $730 and packages include:
    • 6 Tracey Gardner Method™ classes led by Tracey Gardner
    • accommodations
    • daily breakfast
    • a welcome dinner
    • 1 week pass to Yoga Works Soho
    • and a VIP cocktail and shopping night hosted by Twinkle by Wenlan


    Me and Mindy Drayer on NBC4

    Important FAQ's

    What do I bring to class?
    Please bring a mat and a few towels and a resistance band, and lots of water...We have all to purchase as well...If you get into the class Tracey recommends a specific Mat and band that she sells as well as the towels....we have mats to borrow as well and if you need to borrow or purchase, please email Heidi.tgm@gmail.com

    What should I expect from a Tracey Gardner Method™ class?
    :: TGM is loosely based from yoga and Pilates but it has been completely reinvented and is now body leveraging (resisting your own body weight) Tracey's class is not about flexibility but we never lock elbow or knees and TGM is created around the core...the more you engage and activate, the more calories you will burn and see major results. Tracey's mantra is "NO PRESSURE" "GO AT YOUR OWN PACE"...She encourages you to take as many breaks as you need since class is challenging yet extremely effective. Tracey's method is unlike any other and it will take your body at least 5 to 10 classes to get used to "the scoop". "The scoop" is the main essential element that must be learned (and it takes time) in order to grasp the "hollow and hovers" and "the dive throughs"
    It is not uncommon for people to be sitting down or laying in the first few classes watching to pick up the form of the others because it is intense, but so effective you will never have to touch a weight again. Another big factor is the heat...The room is set to 100-105 degrees with humidity. This heat and humidity helps loosen and lengthen the muscles and makes the TGM kick in 2 days after class so you will be sore....good sore. You will need to stay hydrated before, during and after class...

    Is there an age limit or am I out of shape for Tracey's class?
    Currently all of Tracey's classes are mixed levels. We have people ranging from early 20's to late 60's...Tracey has people staggered around the room to watch for form...NOT FOR COMPETITION, but to watch for correct hand placement, elbow placement, lifting of the toes and just to get the feel for her signature moves. Tracey does not recommend class to anyone under 18 unless you have special request...This is due to heat acclimation.

    I have an illness, a certain medical condition, I am overweight, not flexible, I haven't worked out a day in my life, is TGM for me?
    Yes, TGM is for everyone, you must listen to your body and take breaks and slowly build upon every move.

    How much is class and what payments are accepted?
    Classes are $12 per drop in and a 10 class pass is $100. Check or cash only in studio payable to Tracey Gardner and Paypal accepted online.
    An ever so slight price increase effective Sept. 13
    10 classes for $120
    Drop in $15
    We are working on some other pricing options, please bring a check or cash only! We will be accepting credit cards in a few weeks.


    :: MY STORY and WHY I CREATED TRACEY GARDNER METHOD™ ::

    Tracey Gardner Method™
    TGM is all about you. We are NOT YOGA...Yes true...TGM is loosely based from yoga and Pilates however every single thing we do in any class is my own creation or reinvention from what I used to instruct in my yoga classes. I respect the YOGA community, but TGM is not yoga...its my own method, about using your body as leverage...an hour workout, done in a 105 degree room and an experience for everyone. Positive energy is essential in TGM and my philosophy. It is not just about the kick your a*s workout but the looking forward to it, doing it and releasing every mental and physical and it consists of body resistance work, based from the core and using every single muscle in your entire body, head to your toes all building endurance, strength, stamina and feeling good about you.

    Not many of you know but I have been through it all or done it all...I was a 2 pack a day smoker, huge partier, and was addicted to pain pills...I know it's hard to believe and that is why it is so important for me to share my story with you. I NEVER WORKED OUT until my husband, then boyfriend at 20 years old, yes I am now 37 with two kids...He made me run 1/4 mile...It was painful and I couldn't breathe...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 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 got into yoga about 10 plus years ago and have practiced every kind out there, and there are lots...I have built my specific method/technique upon power vinyasa (breath and movement) yoga...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 to 900 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 not have to retrain yourself since my method is different...My classes are for all levels and I give advancements and modifications...I stress, it is nowhere near relaxing and it is very twisted because 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.

    ::: TGM ::: Tracey Gardner Method teaser video :: Jared Williamson

    TGM from Jared Williamson on Vimeo.

    YES MANDUKA MATS and TOWELS are what I sell...MANDUKA takes you to the other side

    First things first, lots of questions regarding "mats"we use in class. Manduka(all the black mats you see in our classes, MANDUKA Black Pro 71 inch. I sell for $85 and always have in stock) and they are essential to my method. I am so not a "pusher of things" actually my philosophy is no pressure but if you want to experience a full TGM experience and get the full benefits from my method, then Manduka is worth the investment. It is pricey but the way it is constructed and the support for your wrists, knees, spine and the CONFIDENCE it gives you with class it is worth it...I have had mine for 9 years, (lifetime guarantee) yes same one and it only gets better with age, it helps with feeling that "SPRINGBOARD" effect that I talk about... I thank Manduka for the creation of Manduka Black Pro and that the hot Equa towels ($55) new colors are on the way and most importantly how thankful I am for them, they are based in LA and being apart of their family is amazing. Heidi is taking orders for mats, towels, hand towels ($18) and the black bands (Therabands black heavy resistance on their way and I will be integrating lots of classes with them...Those are $7 and again it is quality that sets these bands apart. You can also purchase below via paypal.

    :: Video | CMH Magazine (thx Vital Film Works!) ::

    TGM the studio ::WE MADE IT IN


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