After totally porking out in Jamaica, I’ve spent the last week and a half getting BACK in DancerFit shape.

Being away from my gym, my trainer, and my group exercise classes for a month was an extreme mental challenge for me.  Working out is as automatic as brushing my teeth.  I wake up…and I just do it!  But being back East with mom, and not having 25 people waiting for me to arrive to teach the class I fell into lazy workout mode.

What is lazy workout mode?  It’s when you go to the gym without a plan.  You do a 20 minutes to half hour on a cardio machine…maybe you pick a few weights up and throw them around.  You sweat a bit, but the next day you could do the exact same thing because you’re not sore.

I have been working extensively on DancerFit.  I showed the rough draft to my personal trainer.  He looked at me and said, “You could put a lot of trainers out of business with this, ya know.”

Here’s the BEST part….are you READY…..

DancerFit is completely FREE  with your DancerWealth membership!

Rule 1: Don’t even bother looking at the Calories Burned lcd panel on any cardio tool. It’s off 10-30%. Instead log the time you are on there and pay attention to your heartrate. I recommend http://www.bodybugg.com/ If you want to have a completely accurate idea of how many calories you are burning 24-7.

Rule 2: Once you know how many calories your body burns being alive…it makes all the calorie counting much easier. The generic method is your weight times 10. So if you weigh 140 lbs and want to maintain your current weight you need to eat 1400 calories a day. If you eat more you will gain, less you will lose. If you haven’t been exercising regularly the weight will drop off quick once you start monitoring your calorie intake vs expenditure.

Rule 3: There are two ways to do it: diet and exercise. Most chicks only do the diet thing when they need to loose weight. I’m the opposite: I work out like a maniac so I can eat whatever whenever I want! Whenever I gain weight over the holidays, I’m still kickin’ butt at the gym…I just eat more calories than I burn.  But when I am leaning out (like now) I vigilantly watch both.  It really is that simple.

Rule 4: Look this up in ANY exercise phys textbook, in order to burn bodyfat as fuel…your body needs two things: 1. low glucose and glycogen levels and 2.oxygen

1. It takes about 20 minutes to burn through the glucose in your blood. That is the body’s first available resource for fuel. Then it goes to the glycogen stored in your muscles for fuel. Our bodies are SMART, they don’t want to lose the fat stores in case of famine…so we have to trick it into burning fat as fuel.

2. In order to convert stored fat to energy, you need oxygen. So if you are gasping for air doing interval training….your body is burning glucose, glycogen, and sometimes adrenaline NOT FAT! When your body IS burning fat you can maintain steady deep breathing and feel like you can maintain that pace for an hour if you had to.

Sequencing Aerobic vs AnAerobic Training

I use my ipod to plan my workouts

warmup song
Then I do the 1,2,3 punch!
Song 1 Aerobic steady breathing
Song 2 Aerobic Steady state cardio
Song 3 Anerobic Interval blast to push me to the OMG I’m gonna die feeling.

Then I do it again

Song 1 steady aerobic pace
Song 2 steady aerobic pace
Song 3 Hit it hard!

This gets me to about the 20 minute mark. For my own ADD/mental acuity I switch cardio tools at this time. Don’t stop doing cardio….you are right at the point where your body is ready to burn fat!

Song 1 steady aerobic pace
Song 2 steady aerobic pace
Song 3 Hit it hard!

Now you are at roughly the 35 minute mark. Keep going! If you only have 60 minutes to work out you can hop off the cardio tool at the 45 minute mark and do 15 mins of abs.

To really see results fast, aim for 90 minute cardio days: I suggest you take a spin class. They are designed to have anaerobic intervals, which will burn through all your glycogen by the end of class. THEN…hop on a cardio tool for 20-30 minutes and just take it real slow and steady. Break a light sweat, and keep it aerobic. It’s time consuming but IT WORKS!!!!

Get Even MORE tips on how to sculpt the body you’ve always wanted!

I am the first person to tell you that it doesn’t matter what your body fat percentage is to become a stripper.  In EVERY club I have worked, there are entertainers who make very good money and don’t have the stereotypical hard body that is portrayed in the media.

I do feel it is important for everyone (not just strippers) to take responsibility for their personal health and fitness.  I have worked in the health club industry for 13 years, both as a group exercise instructor and personal trainer.

My Spin Class was packed this morning…with a lot of new male faces, which is odd for a Monday morning.  I always make a point to teach the class modifications, since my students consist of everyone from Dante, the 19 year old African-American male bodybuilder who tried it for the first time this morning to Marilyn, the 64 year old grandmother who comes every week.  Try to pick suitable music to suite that broad audience!!!

After class, someone asked me what my workout routine is:
Sunday: 60 minutes Spin Class/60 min Yoga

Monday: 60 min Spin class/30 minutes low-moderate intensity cardio at 75% Max Heart Rate on elliptical in the AM; 60 minutes weights with trainer/30 minutes walking on treadmill with 65% Max Heart Rate in the PM

Tuesday: 60 min spin class/30-45 min cardio at 65% MHR

Wednesday: 60 min weights with personal trainer/30 min cardi0 at 65% MHR

Thursday: One week rest, other week 60 mins cardio at 65-80% MHR

Friday: 60 minutes 24Lift Class/30 min cardio at 65%

Saturday: 60 minutes cardio at 65-80% MHR

I try as much as I can to switch up my cardio tools: some days its the treadmill, other days the elliptical, bike, or step mill.  I have a preference for the elliptical and hate the step-mill.  Overall, no tool is better than another.  You burn the same amount of calories on the bike with a heartrate of 175 BPM as you do on the treadmill with a heartrate of 175 BPM.  It’s your HEARTRATE that matters, not the tool.

The importance of switching up the tools is to prevent over-use injuries.  My good friend LOVES the step-mill, but her knees are KILLING her now.  Repetitive motion, over time creates injuries: if she doesn’t start incorporating other activities, she’s going to do even more damage.

Do you want to get StripperFit?  It’s FREE with Your DancerWealth Membership!!

I’m the type of person who needs external motivation to get things accomplished.  As much as I like working out, I really don’t have intrinsic motivation to be at the gym 3 hours a day while maintaining a 1200-1400 calorie diet.  Luckily switching clubs has extrinsically kicked my butt back into Work Out Maniac Mode again.  Today I logged 2 hours of cardio and 1 hour of weights with my personal trainer.

Being curvy usually works to my advantage.  Saturday night for example, I was observing a bachelor party of twelve Typical Scottsdale Douchebag Trust Fund Babies.  The girls that jumped on them as soon as they sat down with the “Wanna Dance?” technique got turned down asap.  Every few songs, one or two guys in the party bought a sporadic single dance.  Even though Typical Scottsdale Douchebag Trust Fund Babies tend to like the Chain-Smoking Anorexic CokeHead Stripper type, I figured I’d give it a shot anyways.  So I walked up to the one guy in the party who’s eye I caught the first time I walked past the table.  As I approached, his body language softened up: he leaned back in the chair making room for me to sit on his lap
Avalon: Hey There! (I said, sitting down on his lap)
Typical Scottsdale Douchebag Trust Fund Baby: Finally!
Avalon: Finally what?
Typical Scottsdale Douchebag Trust Fund Baby: A girl with an @$$!  Seriously, why do all the girls in here have flat asses? (Whattya know, he’s nice, not a douchebag at all)
Avalon: Well, you are in Scottsdale where women starve themselves to a size zero and then get butt implants.
Atypical Nice Scottsdale Trust Fund Baby: I hate that!  I turned down the last 3 girls because they looked like 12 year old boys with implants.  Just eat a burger and have some real curves!  Let’s go over there for a dance.

Some clubs just like to market a particular body type, and regardless of experience or sales ability they will not hire anyone who does not fit their image.  The Spearmint Rhino in Vegas is the prototype of this kind of club.  Basically if you weigh more than 120 lbs they don’t want you.

In true Sagittarian form, I’m running on all 8 cylinders today.  To Recap:

Due to popular email request, Avalon’s Panty Store is back open for business on www.ebanned.com I listed four items last night including my all time favorite red Swarovski rhinestone g-string.  Unfortunately the clips on the little o-ring clasp broke which renders it completely dysfunctional for topless table dancing.  If I worked at a nude club where I actually took my g-string off I guess it wouldn’t be dysfunctional….  Also listed are my 3 month-used Swarovski rhinestone 6 inch stilettos size 10 for all my foot fetish friends like the Mexican Octopus!  

Sorry, can’t post the pics of the rhinestone g-string.  Too risque for myspace (but nothin’ ya haven’t seen at CCP)  Isn’t it ironic that you can sell ANYTHING if you slap a picture of a topless chick on it?

Just a forewarning to those of you (aka my friends who right now are thinking, “OMG….she’s not actually doing this“) who are not serious bidders: in order to view my auctions you must undergo age/credit card verification before you are allowed access to ebanned.  FYI…before I became a seller I wanted to check the site out to make sure it was legit.  So I gave them my cc info, and have not had any identity theft or fraudulous charges since I joined in October.  I just sent off the paperwork today to become a verified seller.

I’ve made a new friend at the gym: PinkMom from The Biggest Loser.  I’ve never watched the show, but PinkMom takes my Spin class every week. Both she and PinkDaughter are working their BUTTS off 5 hours a day.  So after 60 minutes of spin class today we did 30 minutes of low intensity fat burn cardio together on the elliptical trainer.  They both look fantastic and I’m doing all I can to help them win the $100K on the season finale. 

I’m heading out shortly to meet with Jack LaLaine my personal trainer for an hour of weights, then it’s off to Dr. Crack my chiropractor, an hour massage with Sergi @ Massage Envy (he’s AWESOME if you are looking for a deep tissue therapist in the East Valley) and then I have a hot date with Vinnie tonight before I fly to VEGAS tomorrow for two daily doubles at Treasures

(….breathe)  It’s a good thing the markets are closed today, or else I’d really be going insane!

Happy Birthday Mr. Vigglioti!  I couldn’t have accomplished any of this without your love, support, and digital photography skills!  I sure am glad your old boss bought you that lapdance 8 years ago!