Move It Monday. Here's The Pendulum. Starting with your feet hip width apart, back flat with chest and butt out, hinge at the hips into a semi squat position. Raise your light to medium dumbbells in opposite directions, in front and behind you with elbows straight. Keep the movement slow and controlled, squeezing and holding the dumbbells at the top of the position for 2-3 seconds before slowly swinging the movement to the alternate side.

Check out all of our Super Stars here!

Here's our girl! SweatBank's Super Star for February. I've known Annie for 6 years now and am so proud of her and all of her hard work. Thank you for Sweating with us and for leading and inspiring others to move. Sweat is best when shared, right Annie? Nothing is more motivating than a great leader and you are certainly that Madame! Here's Annie's words about her journey with fitness: As in many of the stories of past Sweatbank Superstars, being a wife and a mom of two comes first. Seems to be a common trend right? But in the back of my mind were my fitness goals, and that desire to have a young, healthy, energetic body! I dreaded the thought of going to the “gym,” but that idea soon changed when I went to Kathy’s studio downtown Ottawa. Surrounded by friendly, non-judgmental people, all working towards similar goals was great! But then, life got in the way… and Kathy moved away!!! So once again my fitness goals were put on the back burner. Then later on, Kathy’s dedication to physical greatness through proper training and proper diet came right to my computer thanks to today’s technology! Thanks to Kathy’s Sweatbank, I’ve been able to train during my lunches at work! I’ve even been able to convince other ladies to train with me and make this a part of our lives!!! Along with grueling workouts, and a new awesome nutrition plan, I’ve been able to lose inches AND pounds!! Thank you Kathy, all the good folks at Sweatbank, and the wonderful community of “Sweatbankers!!” Your encouragement, dedication, kind words, and support are amazing!!!”

ROCK that LITTLE BLACK DRESS!! Starts Saturday!

The Plie Squat With Calf Raise Customized Online Personal Training now available through SweatBank. Who is this great for? Those with limited data or internet access. Those with specific requirements for fitness. Those who cannot afford live personal training but need the guidance, motivation, accountability and direction. Those who prefer images and written instruction over video instruction.

The Little Black Dress is Back!! A great community of women all on the same mission to look their hottest ever in that Little Black Dress. Through daily motivation, online workouts, customized nutrition and a great goal, this great group of ladies will take a fun journey to their best selves that end with a bang! A great party with a photographer wearing that Little Black Dress

5 days left to get the Early Bird rate for the Little Black Dress Project. Lots of great ladies in this group already! A few years ago this program jump started a strong addiction to the fit life that continues for them still today years later. Join us as we work toward a great goal together. Sexy, Strong and Confident in your Little Black Dress! http://sweat-bank.com/lbd-checkout/?product_id=5623.

The walkout push up! One of my favourites for getting your heart rate up and strengthen your upper body and core.

Little Black Dress Project starts Feb 24 online workouts, custom nutrition and a party at 60 days dressed to the nines in that little Black Dress!

So excited! The Little Black Dress Project Returns Feb 24th! Early bird rates end Feb 14th. Sport that sexy LBD this Spring and look and feel your best ever!

Here's our SweatBank Super Star of the Month for January. I am so inspired by the determination and stamina of this woman! She's got a no-excuse attitude and fitness and health are on her mind, and she will not be stopped until she gets to her goals. Her spirit and her humour about the whole process are a breath of fresh air. Sweatbank workouts, custom nutrition, group classes and personal training are all in her weekly repertoire and she's rocking it!! It's been such a pleasure to see her transform before our eyes! Keep working hard and inspiring us all to keep going Sharon Kawai. Here's what she has to say about her relationship with fitness: I’ve struggled with my weight for as long as I can remember. I’ve done almost every diet that’s been around for the past 30 years. I’d lose 20-25 pounds and gain it back and more until I’d managed to diet my way to 220 lbs. I’m the perfect definition of a yo-yo dieter. About 2 and a half years ago I decided it was time to focus on my health so I signed up for Kathy’s Little Black Dress challenge. I was the only one but Kathy and Andrew gave me the opportunity any way. I’m down pounds and inches but the best thing is that I’m doing things I never thought I’d be able to do at 56 years of age. SweatBank allows me to schedule workouts at times that work for me and I love the non-judgemental group of ladies we have. The support and the encouragement keeps me going. I’m eating better and moving more than ever. I’m in this for the long run, a marathon rather than a sprint, and I’m happy to have so many wonderful women to share my journey.