As a fellow lover of GOOP along with Lucy and Mary, I first learned about trainer Tracy Anderson via the leg series she prescribed Gwyneth while training for Ironman 2, yielding her amazing physique. I began experimenting with the series myself and was impressed by how quickly I saw positive changes. Feeling in need of a spring tune up and knowing that, as Gwyneth put it so well, Tracy’s method “f-ing works,” I recently decided to try Tracy’s full body plan, “Metamorphosis.” While I have modified Metamorphosis with respect to the nutrition aspect (more on that later), and am still in the early stages of this three month challenge, I like the program and am seeing results!
To break it down, “Metamorphosis” is a set of three DVDs, including a cardio and nine different toning work outs, along with a nutritional plan, workout tracker and tape measure. Tracy wants to provide every woman with an experience as close to having her as a personal trainer as possible, and a chance to achieve her “dream body”. While people may have different ideals, I think Tracy’s clients all look pretty phenomenal in their own ways- from willowy Gwyneth to curvy J Lo (a more recent convert Mary informed me). Tracy has in fact customized the program to fit around four distinct body types, essentially where one puts on excess weight; Abcentric, Glutecentric, Hipcentric and Omnicentric. The online test at her site, tracyandersonmethod.com, will guide you if you aren’t sure which area you fall into.
To me, Metamorphosis is a pretty great value at $90. For the cost of three upscale spin classes, or less than a month’s dues at many gyms, you have a comprehensive guide that you can use at home or take with you traveling anywhere, providing three whole months worth of daily instruction. Of course, you are in it with just Tracy onscreen as a guide. So if you crave the competitive energy of say, taking an intense group class in NYC, you may not be quite as stimulated. I do not, so the one on one solo experience is a good fit for now (three months in, however, I may be craving a change of pace.) The DVD is filmed at her beautiful, light filled Tribeca studio so it is pleasant to watch, even again and again. Also, Metamorphosis ensures you access to the online community at her site for support. Tracy requires an hour a day, half an hour of cardio intro dance, and half an hour of muscular structure work, six days a week. So, yes, you do have to dedicate the time and effort- she does not have “fairy dust” and there are “no shortcuts” as she puts it. As one who has gone months without hitting the gym, I am surprisingly finding the commitment manageable and beneficial in encouraging my healthfulness throughout the week. I look forward to my hour most days.
The muscular structure work is comprised of sets for your arms, legs, and abs and focuses apparently on smaller accessory muscles, not the large muscle groups. The result is tone without bulk- the long and lean effect. I have lost inches and do feel smaller and more toned, not even having reached Day 20. The only weights necessary and permitted are three pounds, which is fine by me; swinging kettle bells has never been my thing. I have a good friend who is a popular trainer as well who argues that this low intensity exercise cannot sustain results over time without one extending the duration of the work out. I am not qualified to speak to the science obviously- and will keep you posted as I progress-but a few weeks in so far, so good! This issue is probably why changing the work out every 10 days is essential, to defy our muscle memory, and prevent plateaus. And while I come from the perspective that muscular structure reps are not meant to be wildly exciting, (they are repetitions after all,) I suppose switching it up also helps alleviate any boredom and thus makes the program easier to stick to.
The dance cardio portion is definitely my favorite aspect. Dancing is way more fun than trudging along on the elliptical or surviving through a Bikram class (my old cardio prescriptions.) A curious friend recently inquired: “What type of dance is it”? Since my last experience with athletic dance was in elementary school on the gymnastics team, and frankly the idea of taking a Zumba class with strangers evokes dread in me, I am not too well versed on the subject. Hhhm, “hip hop meets ballet?” I think I guessed. “It’s a lot of jumping around,” I further clarified, which I am sure was extremely helpful and descriptive. (Go on the website for a demo that’s more informative.) While I currently am grateful that I can do the intro cardio alone, and can’t imagine doing these moves in Ibiza (as Tracy suggests conjuring for motivation,) I really enjoy it and want to take the time to learn the steps better. You can do up to an hour of dance per day (never more during Metamorphosis at least) but are only required to do 30 minutes. And you must always complement dancing with the 30 minute muscular structure work, Tracy admonishes enthusiastically. I recently started adding another energizing, endorphin releasing dance session I found on Tracy’s website, featuring her and Nicole Richie (who is really good at dancing!) The intro dance cardio might get a little old after a month each day so these additional segments are helpful and uplifting; try one in the morning to start your day on a positive note.
As you get better, it is terrific exercise and you will truly be sweating if you are doing it right. “Learn to love to sweat!” Tracy sings while smiling and sashaying around. She has that same infectious energy as Richard Simmons, if Richard Simmons were an extremely petite and bronzed blonde! If you find the dance isn’t your thing, I suppose you could also add or substitute a half hour of the cardio of your choice, although the dance moves are designed to ensure that you burn the maximum calories without getting bigger. That said, Tracy herself underscores that, in the beginning, you are not good enough at dancing to burn off a single pound and must rely on the nutritional guide to shed weight.
Which leads me to that controversial nutritional segment; many say and it certainly looks like Tracy’s eating plan is overly restrictive in calories, particularly when coupled with the work outs. I came into the program more to tone up and as an ancillary benefit get rid of a few pounds. If one is embarking on a significant weight loss, as many who have done Metamorphosis are, I would imagine consulting a doctor and nutritionist would be a good call here. (My trainer friend again worries that Tracy sells an unrealistic notion that women can defy their genetic structure, and much of the weight loss is from this severe diet.) I love good food and wine and eating healthfully (salads, veggies, fruits, fish etc) has been a lifestyle for me for a while, in part due to a sensitive stomach and intolerance for gluten and dairy. I have not, therefore, been following her nutritional guide which has customized, changing weekly diets laid out for you. I might try “the nutrient boost” week for a day as a cleanse soon however, consisting of reasonably tasty sounding (to me at least) snacks like gazpacho, sweet potato pudding, carrot parsnip puree, blueberry applesauce, kale juice, veggie soup, and even chocolate pudding. (All finely pureed, giving rise to the rumors of Tracy endorsing a “baby food” regimen. One day of this sounds sufficient; a week is probably not in the cards.) Additionally one can have a glass of wine three times a week on the program, so catch ups with friends or romantic dinners over a little vino are still possible thankfully. I also have kept the forbidden cup of morning coffee (albeit with almond milk and stevia rather than cream and sugar) as it just gives me energy and focus. Tracy emphasizes that all the programs, including the nutrition, work together to improve skin tone and your body and to produce ideal results, so none may be omitted. She does have that glow to her I must say- practically radiating in the DVDs. So far my flexible approach to nutrition has been working for me and my goals- perhaps if my progress stalls my motivation to adhere to the strict diet will increase. Perhaps.
All in all, with the above caveat regarding the nutrition, add me to Tracy’s ever growing fan club. Metamorphosis has been a worthwhile challenge. Achieving one’s ideal body requires hard work, yet is mentally empowering and emotionally uplifting. So, if you decide to embark on the Metamorphosis journey along with me- good luck with your transformation, and have fun!
Wishing all much health, happiness, and light,
xx Perrine
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