T R A C Y A N D E R S O N M E T H O D™

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WARNING: Please consult your physician before using this or any other exercise program or nutrition plan.

The information, including any and all opinions and recommendations, contained in this fitness and nutrition program is for educational

purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one

should act upon any information provided in this fitness and nutrition program without first seeking medical advice from a qualified

physician. All questions and concerns regarding your health, weight, diet and physical activity should be directed to your physician.

You should always warm up before beginning any workout, and you should never exercise beyond the level at which you feel comfortable.

If at any time you feel you are exercising beyond your current fitness abilities or feel discomfort, you should discontinue exercising.

Any user of the exercises or nutrition plan in this fitness program, by virtue of such usage, fully and irrevocably assumes all risk of every

kind that may result from performing the exercises in this fitness program, utilizing any equipment suggested or shown on the DVDs,

taking any other action in connection with the contents of the DVD or following the nutrition plan in the program.

© 2010 Tracy Anderson Private Training, LLC • FG-100Music produced and created by Randy Boyer and Nathan Cole.

For you,from me.

Inside findessentialtips and

customized strategies.

With love,

A message from Gwyneth.If you’re reading this, chances are, your life is

about to change. I know, because when I started

working out with Tracy, my life changed. Her

ingenious and unique Method completely

changed my body—so much so that it made

headlines. And along with the physical changes

came an incredible empowerment. I felt strong

and vital. I felt capable of anything.

When I first met Tracy, I was still 15 pounds over the weight I like to be, after having my

second child. No matter what I did I could not shift the weight, let alone tighten up. In fact,

I had pretty much given up on losing the weight, much less changing my shape.

Tracy was much more optimistic. She said if I worked hard and did what she said, it

would happen. To be honest, I was skeptical at first. I had always been disciplined in my

workouts and had never had real results. What did she know that no one else did?

Quite a bit, it turns out.

Tracy’s program is different from anything I’ve ever tried. It’s not easy, but the results are

proportionate to the effort put in. I had never experienced that before. My body started to

change right away and, soon, I was not only out of my maternity jeans, I was wearing

clothes I wouldn’t have even tried on ten years ago. I am such a believer in her method, I

became a partner in her company.

Over time, Tracy and I have become close friends. She is constantly amazing me, not only

with her extraordinary approach to fitness, but also with her work ethic, her beautifully

generous heart, and her dedication to changing women everywhere.

Her program might seem a little tough at first, but stick with it. Have faith in Tracy—she

transformed my body and I know she can do the same for you.

Perfection is possible.After all the workouts and diets you’ve tried, after

all the time you’ve put in at the gym, the effort, the

sweat and, yes, even the tears, you’ve probably

come to the conclusion that while you can improve

your body, you cannot perfect it. Well, I’m here to

tell you that you can. With my help, you can achieve

the body you’ve always wanted. After more than a

decade researching, developing and proving my

Method, I know I can change your body physically while creating a strong mind-body

connection. Picture your ideal body, whether it’s a sexy celebrity body, or a friend that you

have always admired. My Method allows me to design that dream for you.

I have never met a body that I couldn’t change if someone was willing to make the

commitment to me. It honestly doesn’t matter how much you weigh now, how old you

are, what your body type is, or how much of a project you think you may be. What matters

is having customized workouts that work the right combination of muscles in exactly the

right way for your body type. That’s why I’ve customized my program specifically for your

body type. Every move you make will be for a reason—there are no random, superfluous

or useless moves in my Method.

Which is why you’ll soon see for yourself why my Method is different from anything you’ve

tried before. You’re not just going to lose weight; you’re going to see real changes in the

structure of your body. All of those problem areas are going to go away. But please be

patient with me and yourself—you didn’t get to the body you have overnight, and it will

take some time to transform your muscular structure.

Other fitness programs promise you the best body you ever had. I’m promising the best

and healthiest body you never had. And never thought you’d have.

You’ve already taken the first step toward perfection by choosing my Method. Over the

next days and weeks, you’re going to go further than you ever thought possible. I’m going

to take you there.

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I perfected my Method— and my body.

My research paid off. Soon, I had

the body I’d always wanted and a

whole new mission in life. I began

working with other women,

helping them defy their DNA as

well. This is not about playing

the victim when it comes to

genetics; it’s about making a

change and redefining what

you thought possible. Over the

years, I have continued

to research and invent,

discovering exactly what works

and what doesn’t, ultimately

unlocking the secret to achieving

perfection. Now, I know exactly how

to reshape any woman’s body exactly

the way she wants it. Yours is next.

Get inspired attracyandersonmethod.com!

Visit my website and be inspired

by other women’s success stories!

You’ll see how women of all body

types and sizes transformed their

bodies and achieved their own

metamorphosis.

T R A C Y A N D E R S O N M E T H O D™ T R A C Y A N D E R S O N M E T H O D™

I defied my DNA and you can too.

Over the last decade, I’ve helped thousands of women

transform their bodies. It’s an emotional and physical

journey; they don’t just change their bodies, they change

their lives. I know, because the first body I transformed was

my own. My mother is a dancer, but my father is, well, built

like Santa Claus. So I had “short and squat” written into my

genetic code. Unfortunately, there aren’t too many short

and squat dancers out there. And more than anything,

I wanted to be a dancer—the swan, not the teapot.

The Freshman 40

So, off I went to New York City to study dance and the first thing I did was gain 15 pounds.

That’s pretty typical for a student, but I was studying dance and dancers can’t gain weight.

And I kept gaining. So I’d diet and exercise like crazy and still not lose weight. Or I’d work

out and bulk up in the wrong places. Ultimately I gained forty pounds and could not

fulfill my dream of being a dancer.

Necessity is the mother of invention.

Nothing—not aerobics, not weights, not Pilates—worked for me. My weight

went up and down, but I just couldn’t achieve the dancer’s body I was after. And

since the experts

couldn’t help me,

I decided to help

myself. I started

to learn everything

I possibly could

about anatomy,

physiology, muscle

structure, kinetics—

you name it. I

learned that almost all traditional types of fitness programs focus on the big muscles. But it’s

the smaller, accessory muscles—the ones virtually every fitness program neglects—that

are the key to getting a tight, toned dancer’s body.

4 5

My “before” picture

Make the commitment—to me and to yourself.

By making this a priority right from the start, your workouts will soon become a passion

and something that you look forward to each day. Like most women, you probably have a

crazy schedule and endless obligations. But think of it this way: an hour a day with me can

enhance every aspect of your life. You’ll be able to keep up with your kids, you’ll feel sexier

with your partner, and you’ll even have more energy at work. So carve out the time and

don’t waste a second feeling guilty about it.

Create an inviting, easy-to-use space.

The last thing you want to do is make the workout harder than it has to be. You don’t want

to be looking under the sofa for your weights every day. Make sure you have a dedicated

space that’s free of clutter and distractions. No phones, dogs, cats or kids allowed (trust

me, everyone will live without you for 60 minutes). This is your time for yourself.

Perfection is more than a possibility—it’s a promise. But in return, I need you to promise that

you will follow every part of my Method. Each component—the cardio, the transforming

workouts and the food plan—are all essential and all designed to work together.

Think before you cheat.

I eat and indulge in my favorite foods on a regular

basis. However, I’ve been doing my Method for

11 years. When you first begin to lose weight,

you may feel that it’s okay to sneak an extra snack

or dessert, but the simple fact is: until you own

your weight loss, you need to stay fully committed

to the nutrition plan. It is imperative that you do

not cheat because you will put pounds on faster

than you originally lost them.

Expect the unexpected.

This might be the most important advice I can give you. My Method is empowering,

but there will be days when it will seem challenging to get through the workout. When

you feel like slacking off, keep this in mind: unlike all the other things you’ve tried, this

is really and truly going to work.

Reach out—I’m here to help.

It’s not unusual to have questions or need

extra assistance when you’re on this

program. No worries. We’ve set up a private

section of our website just for you. Go to

www.tracyandersonmethod.com and click on

the Metamorphosis tab. Once you set up your

complimentary account you’ll have 24/7 access

to exclusive training and nutritional tips, videos

and motivational messages from our team.

Six days on, one day off.Perfection requires dedication.

You must commit to performing

both the Cardio and Transforming

workouts every day for six days.

You’ll rest on the seventh day

(you’ll follow the food plan every

day). If you stick to my six on/one

off schedule, eventually, you’ll have

the freedom to enjoy food without

worrying about your weight.

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If you’re Abcentric…

Your workouts are going to whittle away at your mid section, cinching your waist and giving

you a flat, sexy stomach with feminine definition.

If you’re Hipcentric…

For you, it’s all about pulling in the hips, taking off the excess fat stored around your thighs,

lifting your butt, and getting rid of the cellulite.

If you’re Glutecentric…

We will lift your butt, tone down any back fat, create one panty line, get rid of cellulite, and

create a clear distinction between your lifted butt and thighs.

If you’re Omnicentric…

We are going to put everything in your body in place; this will be a full-body-skin-tuck.

Anything that is droopy or loose about your body will be awakened, firmed and lifted.

Your body type is determined by your DNA. But your

body shape can be changed. Every move on your DVDs

has been carefully choreographed to work just the right

muscles in just the right way.

“ This trainer’s roster of clients reads like a who’s who of Hollywood hotness.” — US Magazine

I’m incredibly honored that the Method I have created

has been recognized. However, what inspires me the

most is hearing stories from real women who have

become confident, healthy, happy and empowered.

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“Tracy Anderson’s Method changes your body in a way that no other

exercise can.” — Courteney Cox, Actress

“I love the Tracy Anderson Method—it is challenging, it is unique, and it works.

It has pushed my fitness level to new heights and I have seen tremendous

positive changes in myself since I began. Best of all, it’s so much fun! I would

recommend it to anyone looking to get in shape.” — Zooey Deschanel, Actress

“ The Tracy Anderson Method is the only workout that has actually changed

the shape of my body in the way that I was hoping it would. Other workouts

I’ve done in the past have built the bigger muscle groups, and were eventually

counter-productive. With Tracy’s Method I feel that my body works better

and is more balanced overall, as well as being leaner.” — Kristin Davis, Actress

“ Tracy Anderson holds the keys to the kingdom. Her method will change

your body in ways you never thought possible. Get ready to work hard,

dance your heart out and embrace your new sexy, tiny, toned body.

I am eternally grateful to her for mine!” — Sally Pressman, Actress

“ Tracy Anderson helps empower women through fitness—one muscle at a time.” — Time Magazine

Abcentric Glutecentric OmnicentricHipcentricAbcentric Hipcentric Glutecentric Omnicentric

Q. I couldn’t work out for three days. Should I continue with the workout I’m on, pushing

everything back by three days? Or move on to the next workout as scheduled?

A. The 10 workout cycles are not determined by consecutive days. You need to complete

10 workouts on the first level before moving on to the next level. So if you work out six

days and then take a day off, you still have four workout days to go on the first level.

Q. Help, I’m a klutz! I don’t think I can follow the dance cardio routine. What should I do?

A. You do not need to be a dancer to master this cardio routine. We all have natural rhythms

in us. If you can walk, you can do this. When I first started training Gwyneth, she was

not a dancer and struggled with the choreography. Now, she’s addicted to the dance

cardio! So be patient, don’t give up and don’t be too hard on yourself. If you can’t follow

a move during the workout, it’s okay, just keep moving. Spend some non-workout time

playing and pausing the DVD and learning the routine. Go to the Metamorphosis section

of our website for special cardio breakdown videos.

Q. I do the workout first thing in the morning. Should I eat before or after?

A. You should always eat before you work out (at least 20 minutes beforehand). However,

if you do your workout very early in the morning and you don’t feel you need extra fuel

to perform and complete it, then go ahead and eat afterwards.

Q. I’m getting married in one month. Is there any way to accelerate my results?

A. My Method is already quite accelerated. The best way to speed up your results is to

perform every single workout to the best of your ability. But if you want to, you can

double your cardio (up to an hour a day) to accelerate your results. Other accelerators

include wearing one and a half to two-pound ankle weights while doing the Transform

workout (muscular) in a warm room.

Q. My schedule is very unpredictable. Is it important to do the workout at the same

time every day?

A. Ideally, yes, but it’s more important that you work out every day. Having a scheduled

time for your workout makes it easier to incorporate it into your daily routine. But it

won’t affect your results if you do it at 6 a.m. one day and 10 p.m. the next.

Q. I don’t need to lose weight; I just want to get toned and fit. Should I still follow the

food plan?

A. Yes, at least for the first 30 days. The food plan is not only designed to help you lose

weight, it will detoxify your system, provide the proper fuel for your workouts, improve

your skin tone, and help you make healthier food choices for the rest of your life. All

of the components work well together and the program has been designed around a

three-tiered approach.

Q. I do the workout on carpeting. Is it okay to do it barefoot?

A. No! You need the support, stability and cushioning of a good pair of athletic shoes.

You’re going to be doing a lot of jumping and going barefoot could result in injury.

Q. Why do you recommend using only three-pound weights? Wouldn’t heavier weights

work better and faster?

A. Heavier weights only serve to give you bulkier muscles. And unless you are diligent

about maintaining them, they can lead to saggy skin as you age. We’re using weights

to enhance the effects of the moves and three pounds is sufficient for any woman.

Q. Can I do the cardio routine in the morning and the muscular structure work at night?

Or do I need to do both at the same time?

A. It is best to do them together but if you have to, you can split them apart.

On these pages, I’ve answered some questions I am frequently asked. If you don’t find the

answer you need here, please email me at info@tracyandersonmethod.com and someone

from the Tracy Anderson team will get back to you.

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