Author Archives: ljgodbolt

Tracy Anderson TAVA Red Alert

Cardio time: 19 minutes
Breakdown time: 5 minutes
Equipment needed: None

In week 103 of streaming the TAVA routine is from the London studio. The breakdown section is at the beginning and then then small sections of the routine are repeated over and over up to tempo which is great as you can really nail each section. The dance is ok, although I prefer LDN more and also it feels like you’d burn more calories though going for a walk.

The dance is performed to Basement Jaxx “Red Alert”, Bruno Mars- “24K Magic”, Sofi Tukker “Drinkee”, Notorious B.I.G. “Mo Money Mo Problems”, Skepta “That’s Not Me”.

Tracy Anderson TAVA Throb

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Tracy Anderson Video Streaming for Beginners Week 11

Trainer Breakdown

You will need to follow the Trainer Breakdown before proceeding with the workout as due to the camera angle in the class you’ll miss that Tracy dips from her left hand to her elbow during the first leg move. This week’s breakdown is taken by Evan and she gives lots of detailed helpful instructions which you may miss or not even think about if you just follow the workout


Time: 32 minutes
Areas worked: Arms, legs and stomach
Equipment needed: 1lb hand weights (Tracy uses 3lbs), 1lb ankle weights X3 (Tracy uses 2X 1.5 lb and 1X 1.5lb), a towel, a smooth surface to slide down and extra support for your knees if you need it.

The trouble with a lot of the streaming for beginners classes is they’re not actually for beginners. Most of them are her normal masterclasses with sections cut out to make it a shorter workout and as there are no beginners masterclasses on the timetable at her studios none of these are designed for beginners. So the best way to ensure you’re doing a streaming workout for beginners is if Tracy is just taking the class by herself or with other instructors, like in Week 11. In fact week 11 is the first beginners streaming class that doesn’t include clients so we know it’s just designed for us, at home beginners.

This class takes place in the East Hampton Studio. This workout follows the format of 2 songs for non weighted arms/stretches, 2 songs for arms with weights, the leg series and then crunches. The level is pretty easy, if you were to compare it to meta day 1-10 it’s a lot easier as there are lower reps of the moves and they’re just easier moves. This doesn’t mean that you won’t get a good workout!

The arms are fun and quite satisfying, the stretches are really good and you feel like you’re getting a lot of movement. There is a small amount of jumping, which I’m not a fan of, but it’s only a little bit so it’s ok.

The leg moves aren’t too challenging, I used a thicker mat during this workout as there is a leg move which you have to swivel your knee on. Although Tracy uses 2 ankle weights on one leg during certain moves it’s actually not that hard and those particular moves are quite basic.

Tracy Anderson Video Streaming for Beginners Week 1

Tracy Anderson Video Streaming

Tracy Anderson Streaming TAVA

Tracy Anderson’s Muscular Structure DVDs in Order

Tracy Anderson Workout Add Ons

Every Single Tracy Anderson Muscular Structure Workout

Tracy Anderson Love Make the World Go Round Arms

Time: 1 minute
Areas worked: Arms
Equipment needed: None

It’s actually quite hard to coordinate Tracy’s arms moves and legs at the same time, it’s hard enough to anticipate what she’s going to do with her arms next let alone throwing the component of leg moves as well, I suppose all we can do is try!

Every Single Tracy Anderson Muscular Structure Workout

Beyonce Yoga

beyonce-7-11Time: 1 hour
Areas worked: Legs
Equipment needed: None

For ages I’ve been wanting to try out Beyonce dance classes- they have them in Melbourne! But due to my pain issues I’ve been putting it off as I was scared it would make my symptoms worse, so I decided to ease my way in by trying Bey Yoga, which is run by the same people. Bey Yoga is a yoga class conducted to Beyonce’s more chilled out songs and includes some Beyonce choreography such as low wide squats. The class is good for all levels, there’s room to push yourself if you need to for example with headstands, but the majority of the moves are thankfully doable although they still feel like they’re working your body. The class was predominately yoga flow but varied in that there was some bar work involved as well. As you would expect, the instructor looked cool enough to be a Beyonce backing dancer. Although I do yoga regularly it was really good to have my form corrected. One of the Beyonce moves was a low squat with ankle raises which was really intense on my inner thighs, all my years of Tracy hadn’t prepared me for those! The room was warm (I don’t think it was heated, it was just to being a warm day) so I definitely sweated and my muscles were really shaking at points. It was definitely a really thorough workout.

Every single yoga workout (and loads of others!)


Two Pan Chicken with Harissa, Preserved Lemons + Green Olives

This is a recipe for my husband as I’m a pescatarian, here are his thoughts: I liked the taste of the harissa, the dressing was very good and overall it had a well balanced combination of flavours. You have to be organised to make this as you need to leave it to marinate, which is annoying. It was a laborious process and it didn’t taste amazing, so wasn’t worth the hard work so I probably wouldn’t make it again. The harissa sauce would also work well with fish. This recipe is dairy free, wheat free, gluten free and sugar free and is from Gwyneth Paltrow’s “It’s All Good”.

Serves 4

  • 1/4 cup harissa paste
  • Extra virgin olive oil
  • Coarse sea salt
  • 1 deboned 3-4lb chicken with the skin intact.
  • 1 perserved lemon, sliced
  • A handful of pitted green olives (about 2/3 cup) roughly chopped
  • 2 teaspoons fresh oregano, finely chopped
  • Freshly ground black pepper
  • 2 tablespoons high quality raw honey (optional)

In a small bowl mix together the harissa with 1/4 cup of olive oil and 1 teaspoon of salt. Put the chicken in a baking dish or a large, shallow bowl. Use your fingers to gently make space between the chicken skin and the meat (including the legs). Rub half the harissa mixture underneath the skin on the entire bird. Do your best not to tear the skin. Rub the rest of the paste all over both sides of the chicken.

Cover the dish with plastic wrap and set the chicken in the fridge for a few hours, preferably overnight and even up to 2 days.

When you’re ready to cook, take the chicken out of the fridge and let it warm to room temperature. meanwhile preheat the oven to 200 C and put one cast-iron pan in the oven to get hot. Set the other pan over a high heat on the stovetop and add a few glugs of olive oil (about 1/4 cup). Carefully place the chicken, skin side down, in the hot pan. Let the chicken cook until the skin begins to brown (about 5 minutes). Carefully take the hot pan out of the oven and brush the bottom of it with a spoonful of olive oil or spray it with cooking spray. Set the hot oiled skilled on top of the chicken. Very carefully set the whole thing in the oven and roast for 20 minutes.

Meanwhile combine the preserved lemon with the olives and oregano in a small bowl. Stir in a hit of extra virgin olive oil (about 2 tablespoons). a large pinch of coarse salt and a few grinds of pepper. Set the mixture aside which the chicken is in the oven.

After 20 minutes, very carefully remove the chicken and the pans from the oven. Set the top pan aside, move the chicken to a board and let it sit for 5 to 10 minutes to let the juices evenly distribute themselves. After it’s rested cut the chicken into pieces and serve immediately, topped with the preserved lemon mixture. If you’d like a sweet note serve it with a little raw honey too.

Tracy Anderson TAVA Throb

Cardio time: 18 minutes
Breakdown time: 4 minutes

In week 99 of streaming the TAVA routine is presented by Olivia and Lashonna. This dance is structured slightly differently from the previous TAVA routines in that the the first 16 minutes the dance is performed by repeating different sections over and over which is a great on the go learning technique, similar to the Thanksgiving Cardio. Then there’s a 4 minute step by step breakdown section if you need extra guidance followed by the remaining 2 minutes of the dance being performed in full. This is also different in that you get 18 minutes of cardio time, whereas the longest streaming TAVA routine prior to this was Beyonce 7/11 at 8 minutes, with the rest being 3 minutes or under.

The dance itself isn’t too challenging, although I’m by no means perfect, I think the sheer amount of times you perform the routine throughout this makes it a lot easier. The routine is performed to dance versions of “Me Too’ by Meghan Trainor. “Erotic City” by Prince, “Good Girl” (unfortunately) by DJ Jessie Cole, “Don’t Stop Til You Get Enough” by Michael Jackson, “Holding Back the Years” by Simply Red, “Holding On” by Disclosure and “Throb” by Janet Jackson

Tracy Anderson TAVA LDN

Tracy Anderson TAVA Red Alert

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Sesame Seed Salmon Tahini Avocado & Shred Salad

I love that there are so many different components to this dish. The salmon is really smooth and the sesame seeds give it a nice fuller taste. The avocado and tahini is especially yummy, gold star! The noodles taste really good too. The beetroot is nice, the carrot tastes good, the cress is pretty standard, I wasn’t so keen on the cucumber but if you mix it with some the nicer stuff like the salmon, avocado or noodles it tastes a lot better. This dish is so healthy and fresh you feel like it’s cleaning and purifying you as you eat it. It tastes like it’s packed full of vitamins. This meal provides you with an amazing three of your 5 a day and the salmon is rich in vitamin D which we need for absorbing calcium, keeping our bones and teeth healthy. This recipe is wheat free, gluten free, sugar free and dairy free and is from  Jamie Oliver’s “Everyday Super Food”.

Cooking time: 20 minutes

Serves 2


  • 150g brown rice noodles
  • 2 limes
  • 2X 100g fillets of salmon, skin on, scaled and pin boned
  • 4 teaspoon sesame seeds
  • 1 clove of garlic
  • 4 teaspoons of tahini
  • 8cm piece of cucumber
  • 2 small carrots
  • 2 raw baby beetroots
  • 1 punnet of cress
  • 1 avocado
  • extra virgin olive oil
  • 1/2-1 red chilli
  • 2 sprigs of fresh coriander

Cook the noodles according the the instructions on the packet, then drain and toss in a small squeeze of lime juice. Carefully slice each of the salmon fillets lengthways into three. Scatter the sesame seeds over a board and press one side of the salmon slices into the seeds to form a crust. Place a large dry non-stick frying pan over a medium heat and once hot add the salmon, sesame side down. Leave for 2 to 3 minutes or until golden flip over and cook for 1 more minute then remove from the heat.

Peel the garlic and pound into a paste with a pinch of sea salt in a pestle and mortar then muddle in the tahini, the remaining lime juice and a splash of water to make the dressing. Use a box grater to coarsely grate the cucumber, carrots and beetroot, keeping them in separate piles. Snip and divide up the cress, then divide up the noodles.

Halve, peel and destone the avocado then pour the dressing into the hole and add a few drips of oil. Lay the salmon alongside, then finely slice the chilli and scatter the coriander leaves over.