Tanja Djelevic

"I was born to move!" says Tanja Djelevic, who started her life's work in fitness at a very young age when she started dance lessons. She's never looked back and now enjoys an enthusiastic following - from celebrity clientele including Matt Dillon and Rachel Weisz, to students who flock to her high-energy classes at Gold's Gym, Crunch Fitness and Equinox Fitness Club in the Hollywood, Calif., area. Tanja studied at the prestigious Swedish Academy of Fitness Education and holds a masters in psychology with emphasis in stress management therapy and behavioral life coaching, as well as fitness certifications from Reebok, AFAA, ACE and Powerhouse Pilates. Tanja's Gaiam workout DVDs draw on her range of expertise in disciplines including Pilates, BalanceBall / stability ball, kickboxing, aerobics, interval training, body sculpting, functional fitness and more. Born and raised in Kristianstad, Sweden, she was a resident fitness columnist at Swedish Cosmopolitan and coauthored of the health coaching book "Livskraft" (Life Force). The work closest to her heart includes founding the Loud Teenz health education and self-esteem program for pre-teens and teens. View a Tanja-in-action video.

One of the most important components of effective physical training is INTENSITY. Here’s how to achieve ideal progress both physically and mentally by knowing how to recognize what zone of intensity you’re in, and pushing yourself into higher zones.

The 4 zones of intensity

There are four zones of intensity:

The busier we become, the more we steal from our “joy” time. If work demands more time and effort, chances are our gym time will suffer. When the teenager has yet another hormone tantrum, watching a movie or painting our toenails goes out the window.

When we’re stressed we overeat. We have a hard time sleeping. These reactionary ways of dealing with stress are usually automatic — and they put even more stress on your body in the long run. But you can take a proactive approach to stress management this holiday. Try one or more of these five steps I’ve seen help my clients the most:

Many people think that tons of rigorous workouts help relieve stress. But research shows that it can actually have the opposite effect. Changing up your routine can ease stress more effectively than doing MORE of the same.

You can change your workout routine in many ways including …

I realized early in life that my health is a privilege I am willing to invest in every single day. I’ve taught my body to train in an almost meditative manner, where my focus is complete. It is not always like that, and I don’t work out when I’m sick. But when I’m healthy, I follow my plan — because I know that in the big picture, every drop of sweat and effort I spend toward my health and well-being is worth it. That is the reality.

Fall is here! And since colder nights are a natural sign for the body to start slowing down, it can be difficult to find motivation to work out this time of year. Yet it’s not an obstacle — merely a bump in the road on your exciting journey to a healthier body and lifestyle.

Is the state of the economy distracting you from the state of your health?

I have found that in times of stress, physical exertion is one of the most effective and important steps to take — and it can actually help us through hard times.

I get this question a lot: “How can I fit exercise into my super-busy life?”

We all have different life experiences, yet we all share this one need: to move! The body needs it, the mind, our hearts, our organs, our moods … all of it depends on the general wellness of the body. But some of you are home with three kids and a dog and chores all day long, or at work behind a desk, with no chance to go to a gym during the week.

Recently I was a first-time substitute at a very fancy treadmill studio in one of the affluent neighborhoods in L.A. The studio has top-of-the-line equipment and a stellar reputation, and the clientele is demanding and particular.

I’m back from a vacation in Egypt — with new energy and inspiration. Now that I’m back at the gym, thinking about the challenges workers faced to build those magnificent monuments brings to mind one of my favorite mantras, “I can” … and how this simple statement can motivate you to try new things, like the hot workout buzz that was all around me when I returned from my trip: kettle bells!