Introducing Core and More for Total Body Conditioning

Reshape and Develop Cardio

    We live in a sedentary society surrounded by computers and various tools to make our life as easy as possible resulting in a lack of physical movement.  Together with a busy lifestyle our motivation of squeezing in an hour of quality and strenuous exercise, especially by ourselves is a notion which at best appeals to the most disciplined exerciser.  What about the average woman who has extra weight, a history of lack of movement, and a huge desire to reshape her body while actually enjoying the process?

     How does one initiate and actually stick to an exercise regiment which requires dedication of time, mental toughness, and physical exertion?  With over 18 years of training women, I have found the following criteria to be most effective in achieving the reshaping, the weight reduction, and the remarkable results of a permanent fit lifestyle.

*  The workouts must boost the metabolism and aim at buring body fat with cardio exercises such as spinning, speed walking, and/or running.

*  The sessions must be continuous since once or twice a week does not foster progress especially for those women wanting to see a drop in weight and inches.

*  Resistance training, plyometrics(explosive speed drills), intensity workouts must be included to challenge the muscles for increased adaptation of both aerobic capacity and physical strength.  A focus on the core is essential for waist reduction.  A focus on upper body is essential for improved posture and reshaping.  Lastly, focus on balance and flexibility is critical for muscle length being equal and staying uninjured

*  Physical movement and strength build self-confidence which results in increased self-esteem.  Many women may have never thought that finishing a 5K distance was possible, or doing 75 crunches following 20 minutes of spinning uphill...in each case, the groundwork of physical strength is gained so pinnacle events can become achievable new goals.        

10:00am, M, W, F and  6:30pm-Tuesday & Thursday 

 Take...The First Step studio in the heart of Carrollwood at

Village Corners, 4526 W. Village Dr., Tampa, FL 33625

How can I register?

Go to the Classes and Schedules page and print out a registration form.   Due to comprehensive nature of workouts, spots are limited to 8 women.

What about weight loss and a weight management program? 

Weight Loss for Performance private sessions and

Psychotherapy group sessions available with a Food Psychologist

What do I need to begin walking or running?

Spandex!  Jog bra, spandex shorts or regular running shorts, and a cushioned, stability running shoe of 11 ounces or more.