President's week

I have gotten the hang of skiing. Vacation is a time of breaking from our routines (mine is seems is the habit of healthy eating haha!) I miss Liquid Strength so much and all of you. I will be more than ready to start the 6 week challenge after the 10 days of sweets I have (and will continue to have I am sure) consumed while on vacation.

Remember that Scott is teaching at Ripley-Grier studios tonight at 6:00 on 72nd Street. Email him a confirmation. Class will be hard and I wish I could take it too !!!!

We will be working hard when I return (hopefully I will be able to keep up with all of you !)

While I'm gone (Feb 19th-28th)

Scott and I (mostly Scott) taught our class at Ripley-Grier studios on west 72nd last night. It will be interesting to see how he manages to move today. While I am away next week, Scott will be teaching thursday night @6:00 p.m as usual. Email him: scott.byrd@ymail.com to reserve a spot. The space is small but the energy is so amazing (not a gym so there is a really artistic vibe) it is first come first serve (20$) and it will be the ONLY Liquid Strength® class in the whole city next week.

Tribeca classes are so rockin that I will likely change them to level 2/3 on the schedule. Upper East side has lead to some of our hardest moves as I have searched for ways to break down the basics so we get the most out of everything. So many of you are bringing friends (love that) and I want to ensure that first timers and "advanced" LS'ers all have a great experience. My UWS (tuesday @Columbus Circle) class has proven to be my "fastest learning" group of my entire teaching career. I love being in the Yoga room and for some reason there is such a connect in that group that we are already at a high level even though it is new.

Scott and I were also talking last night about how great it is to see more men in class. Traditionally, Liquid Strength® attracted a lot of men. In many ways, it makes sense. The moves are not "choreographed" and many are directly pulled from sports. I am hoping that this year will see more men finding their way into class. Artie (Tribeca) has blown me away this year in what he can DO (forget the fact that his body looks like he's 18) !!!

As much as I am excited to be away, I know I will miss my classes so much. There is a magic happening right now that I excited and grateful for. No two classes are ever the same. Every one of you helps create what we do in a given hour. Your energy (on every level) influence the room (and me) and together we create something new and completely original every time we get together.

Please see below to join the "6 week challenge". I will be in touch all week and collecting information.

Story von Holzhausen

"joining the 6 week challenge"

Joining the 6 week challenge

You must email these answers before Feb 28th to register

I have a 3 ring binder (as you should have for the 6 week challenge). I am writing your names as you send me emails to "join". What you need to do is email with the following:

1) Name and email address

2) age (this helps me pair you up)

3) who do you live with (alone, pets, kids, husband etc. married, divorced etc)

4) what do you do ? What are your hobbies ? What would you LIKE to do ?

5) where you heard about the challenge and where you live (NYC or other)( are you my student, Sharon's client, heard about it from a friend etc.)

6) What time of day do you need support most (afternoons at work snacking, night time mindless eating etc., getting yourself out the door to work out)

7) What do you think your goal will be ? (for now keep it very basic such as "taking more time for myself", "working out more", "eating better" "more positive attitude" , "taming my sugar addiction", "Lowering stress levels", "better friendships" etc. We will be working in the next 2 weeks to find our "true goal")

8) what is your current fitness routine?

9)which one sounds like you (you can choose more than one):

a) I need to learn what it means to eat healthy (I want to learn more about nutrition/recipes/ideas)

b) I know what to eat but lack will power to resist unhealthy foods (old habits die hard, especially when stressed)

c) I eat healthy for the most part but eat at night for emotional reasons. (I am lonely, bored, stressed)

d) Food/diet is not an issue for me

e) I am a complete foodie and I cannot eat food that I don't love.

10) Are you currently or would you like to follow a specific philosophy of diet (vegetarian, raw, low fat, low carb etc.)

Before we begin our challenge, I will be posting our "official list". If I have not received the above information from you, you will not be on that list... liquidstrength@aol.com (I will send you a "confirmation email" when I receive yours)

After you email me your answers @ liquidstrength@aol.com and you are officially registered you can start doing the "pre-challenge work". You can read past postings on this blog for very specific directions but here is the lowdown:

First Steps (pre-challenge homework)

1) Count how many walking lunges and push ups you can do.

2) measure your:

arm 2 inches below armpit (when your arm is at your side)

around your core @ your belly button (this is NOT your waist and that is intentional)

your leg 2 inches below your groin.

3) *NEW THIS YEAR* write down the average number of hours sleep you get a night and how tired you feel on most days on a scale of 1-10.

4) Get the fat back of your upper arm measured. If you live in NYC, I will do it for you. You can do it at home very low tech by pinching the skin/fat on the back of you arm (2 inches below your arm pit) and having someone use an adjustable wrench (funny huh ?), tighten it until it just touches your skin on both sides (about an inch "into" the skin you are pinching). Take a ruler and measure in mm's how far apart the prongs are.

5) *NEW THIS YEAR* General observations on your skin, eyes, nails and allergy symptoms.

6)*NEW THIS YEAR* How do you feel about yourself ? (on a scale of 1-10).

7)*NEW THIS YEAR* How "happy" are you about your life? (1-10)

Prepping yourself for what's ahead

All of will have different goals and challenges during our challenge but there will be a lot of similarities too. We will all be doing a 3 day "detox" to kick off our challenge. For these 3 days, we eat ONLY fresh fruits and vegetables and lean proteins. Ideally only organic but I respect the cost/availability issue.( There is the option to include plain non fat yogurt but it has to be organic.) Very specific information is coming about this very important phase. This is the most important part of the whole program. We are attempting to reset our taste buds, really feed our bodies all of the nutrients we need and eliminate all chemicals, additives and processed food.

The "3 day detox" is a tough thing to do for most of us. We will need the support of this blog, each other and our "challenge partner". I know I will be on the phone w/mine in the evenings when my sugar cravings kick in. To help you (and me) have a successful experience, for these couple weeks before we start, you can do a lot of preparation.

I have been making small changes that I know will help me in our 3 day detox. I suggest you make some changes too:

1) Stop using sweeteners in coffee/cereal/yogurt etc.

2) Eat fresh/handmade meals instead of anything canned/frozen/packaged

3) If you are a big sweet person (like me) gradually eat less sugar every day and replace your sweets with fruit.

4) If you are a "salt" person, reduce your salt intake.

5) Double your vegetable portions at your meals.

6) Keep journaling. Especially during the times of day that emotional eating is an issue for you (or if it is not an issue for you, journal when you are stressed/lonely etc.) Write about how you feel about yourself, your life and what you would like to be doing as you write. You can't get this wrong. The more you write, the more you learn and grow.

7) Focus in on your "true goal". This is such a huge step. It should take you a while to figure out what your goal really is.

6 week challenge count down (and to do list)

I have heard from many of you via Facebook, email etc. and know that many have not yet heard about the challenge but will shortly. Although we had wanted to start our challenge today (on Valentines Day) I am putting it off for a few weeks for very important reasons. First off being that I have not had time to tell everyone and get them started. The "to do list" is vital before any of us can start and I haven't even given it yet. Secondly, I am away next week. I will be announcing it in my classes this week once again. I know that not having Liquid Strength® for a week is hard on many of you. (The more you work with me the more you miss it's mind/body connection and how it makes you feel about yourself and life in general). The wonderfully talented instructors who agreed to help me by subbing my classes will not be teaching Liquid Strength®, but I encourage you to take their classes and challenge your bodies by doing something new. It is also a great time to take all you have learned in my class about "finding your comfort zone outside of your comfort zone" and putting it to use.

It is vital that I hear from you if you are planning to do the 6 week challenge. I am making a list of participants and I am pairing you up. If you do not live in NYC, please tell me a bit about yourself and share with me your "homework". Every year I am honored to be trusted with very personal information and it is never shared. My celebrity clients as much as my regular clients are all under a sacred trust and anything that they share with me is never shared with anyone else.

I expect our start date for the 6 week challenge to be mid March. We will need that much time to get everything done.

To do list for the 6 week challenge:

1) Buy (or find) a 3 ring binder with pockets and get some lose leaf paper.

2) Do your physical tests (directions in past blogs but you need to do pushups and walking lunges)

3) Take "before" photos, take measurements and if can take a second to see me, get your body fat taken on your arm.

4) Journal for a few days to take measure and learn about yourself. Some of you will have physical goals and some very personal emotional or lifestyle goals. Both groups will be working on both issues BTW. I will be blogging later about the "rules" for this year but there are some changes from last years and we will all have mind AND body goals. The journaling is vital to help you "find" your goals and gain some insight of what work you need to do. Journaling entails a complete food diary but more importantly writing about your day, thoughts and taking time away from television, computer, smart phone, work and other jobs to spend some quiet alone time with yourself.

What is the 6 week challenge?

"is the 6 week challenge?"

The 6 week challenge is a free program that anyone is welcome to do no matter where you live and who you are. It is an organized "workshop" that allows you to:

1) Learn

a)About yourself, your goals, life and dreams.

b) The science of nutrition and exercise and new skills to help you use this knowledge.

2) Gain a new perspective:

a) Sometimes we are "too close" to really see our own truth. This can be body image/confidence, relationship, job or emotionally related.

b) The "same old road" will never get you a new place.

c) Supportive new friendships give us new perspectives on life.

3) Make Profound Changes In Our Lives:

a) Make New Friends Who Support Your Positive Changes.

(In this world of cyber friendships, walking around having conversations on our cell phones, listening to our I-pods or reading on our kindles, we can be in a crowded subway car and be completely alone and isolated.)

b) Behavioral Modification Takes Work and A Plan.

c) Change Your Body/Life/Job.......

Many of you are new to the "Six Week Challenge". This schedule period has seen a doubling of Liquid Strength® Classes. I am thrilled to share with all my new students into this amazing "secret" that has changed my life/body and attitude. Only Tribeca Equinox offers Liquid Strength® twice a week. That is the biggest issue we are dealing with this year and one we are working on. The group fitness directors are so on board and are aware of the desire for more. (I added my Thursday night class at Ripley-Greer on 72nd street to try to remedy this and also so that non members could have access to Liquid Strength ®.)

2011 Six Week Challenge

This will be the third year of my annual "6 week challenge". Each year I learn a little more and hopefully am able to make it a better experience. I know many of you have been waiting for this all year as our track record for truly amazing life changes is impressive.

This year brings some exciting additions to our challenge. First and foremost being the addition of Sharon Richter, register dietician and media superstar. Our blogs will be linked and our clients and students will be entering into this together. Sharon's site is : http://www.sharonrichter.com/

Sharon has graciously offered her time and expertise to all of you. She will be available for private sessions (even if you only meet with her once, it can make a huge difference as she has great nuggets of information regarding eating out, ordering in and shopping ideas) and will be sharing recipes and tips throughout our 6 week challenge. I studied nutrition and nutrition and aging in college so I will be chiming in but this is Sharon's specialty and she is above and beyond gifted in this area. Her humor and understanding of "real world eating" bridges the gap between the fitness world and reality.

Also new this year is addition of Erika Isler, life coach. The nature of my work as an instructor and trainer is a bit like a life coach so I never would have dreamed that I could learn as much or gain as much insight as I have from Erika. The most important changes that we make in our lives have to do with issues that we are sometimes so "close to" that we don't see them clearly. As and I have often said, it is never "about the weight/food". For many people the struggle with issues in their lives are tied up and connected with body image. Learning to separate these is often the biggest battle. For most people, the real issues and challenges in life are hard to face/address and they tend to have a "weight fixation" as a familiar "go too" to protect them from facing the deeper/harder issues. Erica will be giving us some great insight and challenges to bring some very meaningful changes in our "selves" and our lives. She is also available for one on one coaching. Liquid Strength is very much a mind/body discipline and the mind and the emotions are just as important and the physical work. Erika's website is:

http://erikaisler.com/

The structure of the 2011 6 week challenge is very different from the past two years. The "finding of a goal" and the physical testing will be the same so I would like all of you to go back in the blog and read last years segments on the 6 week challenge. The blog entry labeled "Brand new 6 week challenge" should be the first one you read but you should try to read all of the posts that follow as they all will help you on your way. Some of you will have goals that are not weight related and you will have different protocols depending on your goal.

You will need to get a 3 ring binder with pockets this week in order to do the 6 week challenge. I strongly urge you to attend one of the weekly meetings as they are your most powerful tool and have been proven to make a significant difference in success rates. To summarize the process for those of you who did not do it last year and to lay out the (very cool) additions to our challenge for this year, I am going to do a simple outline:

Week One:

We will hold a few different "meet ups" so everyone can hopefully make it to one.

1) Find your "goal"

2) Learn the issues that have kept you from achieving this goal.

3) Do your push up and walking lunge tests.

4) Have your photos (will not be shared), measurements and body fat taken.

5) Get your shopping list.

6) Connect with your "challenge buddy" (the MOST exciting change for 2011) and work out a daily call schedule.

7) Write out your goal, history and food diary and submit it.

8) Construct your exercise plan (find the time to talk to me to personalize this)

Week Two:

1) Begin "The 3 Day Reset diet" (very specific details to follow but everyone will be "eating clean" and cutting out all alcohol, sugar and processed food.

2) Start your daily journal

3) Decide on your "11 day extreme challenge" plan (the first two weeks of our 6 week challenge will be the strictest. This section will be highly personal for your goals/issues and lifestyle.)

4) Utilize the resources offered in this amazing "6 week challenge" to get the support/information you need to be prepared for the next 4 weeks.

Week three-six:

1) Continue to attend "meet ups", classes and/or appointments with your support crew.

2) Keep journalling daily.

3) Share what you learn (recipes, helpful hints, mistakes and humorous stories) on the blog here and on Sharon's website.

4) Stick to your exercise plan and any other lifestyle changes that are specific to your goals.

5) Finally, when we reach that 6th week, retest and reflect on the amazing changes you have made.

There is a kind of "magic" right now in my classes and I believe that this year will bring amazing things to Liquid Strength and to all of you. I am honored and excited to enter into this new chapter.

Story von Holzhausen

"what is it really all about?"

I had a conversation with a woman yesterday. She was anywhere from 70 to 80+. She told me she never tells her age but that she has had two face lifts. She described herself as a "Smart Old Jewish Lady" and told me "Life comes down to two things, Money and Sex". Her logic was sound and her conviction/passion was palpable.

When I walked away, I felt a sadness that I took the next hour sorting out. If that is really what it's all about (and all these years I thought it was the Hokey Pokey, haha) than I don't want to "play". What I realized is that in a way she is right. At our basest level we struggle and compete for "power" with everyone around us. Fear alone is the root of our "evil". I do not believe that anyone is inherantly good or bad. Fear of failure, abandonment, "not being good enough", past hurts and insecurity (and a million other bad experiences and maybe even some help from our DNA) all lead us to our "lower selves". We are capable of very bad things from there. If you think about how toddlers behave you will see the core of all of us. Our loving sweetness interwoven with our "MINE" and our constant asking for things. We have to learn to consider (even to notice) other people. Empathy and compassion are partly natural and mostly learned. It takes work to grow and tend the "good" in a child and in an adult. The gifts these yield are subtle and may never be "impressive" to other people who measure your worth by money and power.

It seems to me that "what it is all about" is the journey to make it not be "all about money and sex". Somehow I doubt that even if the whole world envies your life, you will find much joy in it without believing yourself to be worthy and "good". There are many paths open to us. For some, Religion, yoga, teaching, music, art, nature, volunteering, charity, parenting or just being a good friend. Whatever path is yours to follow, find it and work hard to find your way to what it is "all about".

6 week challenge

The most "wonderful time of the year" is the 6 week challenge and we are gearing up for it again. I am going to repost the blog entries so that everyone is caught up on what it is, what they need to do and what will be different about this year. The big change for this year is that I am working very hard on the "support" aspect of the challenge. I want to have meetings and group support, challenge "partners" and I am bringing in the "big guns" with Sharon Richter (registered dietician) and Erica Isler (life coach). With this "dream team" and all of you amazing people, we are going to do great things.

As I have been discussing in class, we are going to begin another 6 week challenge. Last year I learned a lot about how to make this work. I am sure this year I will learn even more !! This is a rare chance to get very personalized programing and emotional support to make huge positive changes in your life. MOST importantly I want to say that this is NOT a diet.

Hopefully many of your goals will be to have better self image or healthier lifestyles or cut out habits that you don't want in your life, anything you want.... Your individual goals should be very personal. Last year we sat in a discussion group and ended up changing our goals as we really thought about what changes and WHY we would like to make in our lives. The goal is the first step to moving towards a better life. Your goal should be something that will make a difference in your life. The more specific and clear cut you can be, the better.

I am going to blogging and giving step by step instructions for this challenge. I will be going over food diaries, learning the best way to support you and give you the tools to make a successful challenge. Even if you do not live in NYC and do not come to my classes, you are welcome to be a part of this.

The assignment for this week is to FIND what your true goal is. I am going to give you a few examples of how to find YOURS:

If you say " I want to lose 5 lbs"

From here to you have to ask yourself, why is this important to me?

Many times women (especially) obsess over the smallest weight issues when the real issue is feeling stressed or unhappy in your relationships or self esteem issues. How will losing weight positively effect you? What are you hoping to gain by this? I can tell you as a professional who has been doing this for over 20 years, you won't like yourself any better 5lbs thinner unless like yourself now. The best goals are ones that are specific. If you are trying to do a marathon or have a better PR in a race, losing 5lbs may really achieve your goal.

The best way to find your goal is to sit in a quiet place and ask yourself questions to learn what is really going on with you, your self esteem and your life. Some examples are:

1) "what do I really want in my life"

2) Do I have behaviors that are self destructive? Why do I do these things?

3) Is there an athlete inside of me I want to free?

4) what would I change about myself if I knew I only had a year left of life?

5)If I was my child, what would I want for myself?

6) Am I happy? Am I happy with my body? Am I happy with my choices and my life?

There are a million questions you can ask yourself. I have found that most of my clients start out with a "goal" and when I ask them question after question, we learn that there is a deeper desire. Something very personal that you only learn about as it comes out of your own mouth. THIS is the goal we are looking for.

You do not need to share this (or any information) with even ME. It is for YOU to know and learn. This is your homework. Find your goal. When all of your questions and digging lead you to that last place and you stay there, THAT is what we are looking for.

Once you find that magic goal, decide if you are ready and WANT to make this change in your life? Once you commit, we are ON !!!!!!