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Monthly Archives: December 2012

Happy December 31st


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As we close out the year 2012 I have to admit – I do not look forward to crowded gyms full of people on the fitness bandwagon.  I do have to admit – I must get over my selfish ways because while I hate jockying for equipment and machines, I am very glad to see people taking an interest in their health and well-being.  Even if it is just for a few months.  Gotta start somewhere right?  The biggest challenge of getting started will be staying motivated to come out and go hard when it is cold outside and dark.  Dark and coldness tells the body to cuddle around a cozy fire and go to sleep with some comfort, not head outside into the cold air to clank around cold metal and make your muscles uncomfortable.  But I believe this – if you do not CHALLENGE yourself you do not CHANGE yourself and that goes for any and everything you do.  You can not continue to do the same thing expecting different results.  It just doesn’t work like that.

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So for those who are going to be wandering into the gym for the first time here are some tips and suggestions we have to offer up that you will hopefully find helpful and informative.

Tip #1:  Start off slow.  Don’t jump right in on the hardest machine, most advanced aerobics class or the heaviest weight because you will burn yourself out before you get started.  Slow and steady wins this race.

Tip #2:  I strongly suggest you take advantage of the 3 free Personal Trainer sessions.   Even if it isn’t 3 free, many gyms offer some form of complimentary session with a personal trainer to show you proper form on the machines, weights and exercises.  Form is of utmost importance, it makes sure you do not get injured while you are working on your fitness.

Tip #3:  Stop looking around and concentrate on you, your breathing, your rep and your weight.  If your mind is not 100% focused on what you are doing, you are not getting the maximum results.

Tip #4:  If you worked it right, YES you are supposed to be a little sore after a session at the gym.  It is completely normal and means your muscles are growing.  As you challenge them, you get these small tears in your muscle.  When you rest is when they mend and grow so rest is VERY important when incorporating a weight training routine.

Tip #5:  Wipe off any equipment you use.  Most gyms, if not all, have towelettes with cleaning spray to wipe down treadmills, ellipticals, benches, hand weights, etc.  No one wants your germs and you certainly do not want theirs.

Tip #6:  Please keep conversation to the locker room or walking out of the gym in the parking lot.  If someone approaches you to help you with your form, that is great, but that is not an opportunity to start an all out conversation.  It annoys many folks who are serious about their fitness and if you are gabbying it up, you are not focusing on your stuff.  Focus on you this is YOUR time.

Tip #7:  Try new things every session.  Don’t get stuck in a rut doing the same routine, every session, all the time, same weight.  You will not see results like that and it will get BORING quick.  Check out a kick-boxing class one day, do free weights the next day, try spinning the following day, sign up for Zumba the subsequent day.  It keeps things interesting, works different body parts and incorporates cardio in the routine whic is very helpful.

Tip #8:  Don’t think just because you are not in the gym you aren’t working out.  Remember, abs are made in the kitchen and if you do not clean up what you put in your mouth, you could be sabotaging all of your efforts.  Why work out hard at the gym, get sore, etc. only to constantly eat burgers, fries, ranch dressing, etc.?  You are working backwards.

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Tip #9:  If the weather permits, try and take it outside.  Whether it be running, skiing, snowboarding, etc.  The fresh air will do you good and give you energy as you go through your exercise.

Tip #10:  Try to encourage others to join you at the gym.  The more the merrier and if you have an accountability partner it helps to keep you honest and showing up.  I mean who wants to stand up their friend at the gym after they promised them they were coming?  If you have no friends who are local who you can talk into working out with you, try joining the online FFFC accountability group.  We help encourage each other virtually so that even though we are not there with you, you can remember our posts of encouragement.  Several of us ARE located in the same area and see each other at our workout sessions in boot camp, etc. so it is an added bonus.  Several of us have even travelled to the different cities and met the other ladies.  What a blast!  If you are interested in some online encouragement CLICK HERE to request entry into the group.

So there you have it, FFFC’s tips to bring in 2013 right as you wander into that crazy place of grunts, sweat and clanging metal!  We really do wish everyone the best New Year!  This IS a new year which means you make of it what you choose.  Make it even better than last year.  Set goals, perservere, don’t quit, stay focused, stay committed, stay dedicated and keep it moving!

We wish you all the best and hopefully this time next year, we will continue to see you in the gym and encourage you in our FFFC online group.  Tata for now and God bless you all!!!!!

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Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook Facebook

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Reminiscing on 2012


Wow what an amazing year for me and my family.  Not just in fitness but overall.  I will keep this post focused on fitness though.  When the year began I was a stepmill queen.  I learned about it around October/November of 2011 and was using it to up my cardio at every turn because it was one of the few machines in the gym where I found I worked up a sweat in less than 5 minutes consistently no matter what level I put it on.  I was working out with my personal trainer twice a week for 30 minutes and then jumping on the cardio machine for 30 minutes afterwards with a friend of mine who would do the same.  During the end of 2011 (I know this is a reflection of 2012 but 2011 plays a role) I attended a birthday party where I hooked up with a friend I had not seen in a minute.  I mean we text and emailed each other (even though we live in the same city) but we did not physically see each other in months.  I show up to her party and she is slimmed down looking fabulous!  I ask what she has been doing and she informs me she started running and set goals for herself to run in a certain number of races in 2011 and 2012.

She also tells me about a running group called Black Girls RUN! and says there is a local chapter online that runs together in our city.  I immediately go on Facebook to check them out and ask for admittance into this online group who also takes their runs outside.  I also took it upon myself to purchase some outdoor running gear because I envisioned I would be running with these ladies very soon.  I used to run outside consistently with a partner back in 2005 so I knew I could hang and handle running outside with a bunch of avid runners.  Time kept going by and with my outdoor tights and running gloves for the cold months ….. I never got with the ladies to go running.

What I did do is workout with my trainer consistently from about January to May.  In April I took the kids down to S.C. to visit with my mother for a week and the local gym actually gave me a FREE guest pass for the week to use their facilities otherwise I would have had to pay $50 a day!  I thought that was awesome of them because they could have just went with the profit and made me pay.  But you know – next time I go down to visit I will gladly pay to work out in their gym since they were so gracious to me.

May/June timeframe I get my neighbors to come out running with me around our neighborhood.  Several were walkers vs. runners but figured, if I get them moving it will be a benefit to all.  They invited other neighbors to come work out with us and I had visions of grandeur – all of the ladies in our neighborhood walking and running together showing solidarity..blah blah blah.  The ladies who decided to attend were fairly consistent but then I found my new running and workout buddy who was a neighbor of mine I never met and we lived in the same neighborhood together over 5 years.  I know shame on me but the good thing is…..after I met her and saw her determination…I knew I found a kindred spirit!

She and I proceeded to continue to walk/run with the other ladies but we would run first then when the ladies would come out – go walking/running with them.  See we were trying to improve our running and distance.  Everyone was not ready for that so we would slow down to not leave everybody yet we were not getting a true workout in for ourselves.  She and I continued to run outside during the summer months at her suggestion.  We would run 2 times during the week before work starting at 5:30 am ending around 6:30 am which gave us time to get home, wash up and get out of the door to work on time.

In August we discovered this awesome boot camp (Sanders Optimum Fitness) which was located not far from our neighborhood.  Once we started those sessions it was ON!  I stopped going to my trainer the first month I started boot camp because I did not think I could physically do both even if there were no schedule conflicts.  Boot camp was M, W, and Th and my personal trainer was Tu and F.  No conflict but that meant 5 solid days of grueling training with no break.  I would then incorporate a Saturday in there with a run or gym time just to top it off.  In the month of August, I took a break from my trainer.

I returned to her in September and took a month off of the boot camp.  In October I decided I was going to go BEAST MODE and did both boot camp and personal trainer and I haven’t looked back.  I signed up for boot camp again through the Christmas holiday as well as worked out with my trainer and a BEAST has been born.

It is now the end of the year and as I reflect on this past year I feel like:

1.  I have gotten stronger

2.  My arms have more definition than they did last year

3.  I can run further

4.  I have improved my running pace from a solid 10 minute/mile to a solid 9:30 minute/mile

5.  I finally got out there with Black Girls RUN! and ran with them twice over the Thanksgiving holiday (ironically one of the ladies who runs with the group also trains with my personal trainer)

6.  I am lifting heavier all around

7.  My sprint game is up

8.  I have met some incredible people from boot camp and BGR!

9.  I started this blog to share my passion and interest

10.  I have been able to get others interested in their fitness and well-being

11.  Weight consistently down 5 lbs

When I look back over this past year I can’t complain and I look forward to 2013 being just as amazing!  I want to continue to try new things that challenge me and help me grow so that next year this time I am even more solid than I was before.  I am proud of my accomplishments and welcome 2013 with all of its surprises and adventure!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook Facebook

 


FFFC Green Smoothie


I first checked out a similar recipe while shopping at Wegmans.  Decided to add a little FFFC flair and came up with this delicious concoction.  Try it and let me know how you like it.

Ingredients:

1. 2 pineapple spears

2.  handful of fresh spinach

3.  1/4 cup water

4.  handful of ice

5.  slice of lime

6.  peeled orange (medium)

7.  1/2 banana

8.  agave nectar (splash for taste)

9.  grapes (handful)

Blender:

Vitamix

Add to blender until smooth, pour and enjoy.

Green tropical smoothie


Poll Friday: Who supports you and your fitness goals most?


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Pour It Up #Workout


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I woke up this morning dreading going to the gym.  I was tired, it was dark and cold and I had not worked out in a week – GASP!  Gotta keep it real – sometimes when we go on vacation we just do not feel like doing anything other than chilling and hanging out.  Today I found motivation from somewhere or maybe it was the fact I committed myself and told my trainer I was showing up and then the dang blasted alarm clock went off on me this morning.  Nevertheless I got my behind up.

I put on my clothes and headed on out to the gym.  It was dark and quiet not even a mouse was stirring.  Let me take that back, I did see a red fox and 2 rabbits running across the road in front of me.

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Showed up and started my workout with the trainer.  Now I am supposed to be taking a photo of me during the workout and I just could not muster it and actually left my phone at home sooooo one more day missed showing folks what I look like when I work out.  LOL.  Anywho here is the workout I did today.  Try it and tell me how you feel afterwards.

Equipment needed:

  • Dumbbells
  • Decline bench
  • Bench

 

 

Exercise

Reps

Weight

Walking lunges bicep curls 20 16 lbs
Walking lunges shoulder press 20 16 lbs
Standing rear flyes 15 16 lbs
Side lunge shoulder press – right 15 16 lbs
Side lunge front angled lateral raise – left 15 16 lbs
Lat pulls downs 20 40 lbs
Staggered push ups – right 15 NA
Staggered push ups – left 15 NA
Mountain climbers 45 seconds NA
Staggered push ups – right 15 NA
Staggered push ups – left 15 NA
Lat pulls downs 20 40 lbs
Side lunge front angled lateral raise – left 15 16 lbs
Side lunge shoulder press – right 15 16 lbs
Standing rear flyes 15 16 lbs
Walking lunges shoulder press 20 16 lbs
Walking lunges bicep curls 20 16 lbs
Wall sit 1 minutes 16 lbs
Wall sit with calf raises 30 seconds 16 lbs
Arnold presses 15 30 lbs
Decline crunches 20 NA
Decline oblique twists 20 NA
Arnold presses 15 30 lbs
Decline oblique twists 20 NA

DONE   IN 30 MINUTES

 

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

So let’s GO! Please leave a comment if you decide to perform this workout and please rate this workout. My trainer wants to know. 🙂

I was bumping Rihanna’s “Pour It Up” song in the car on 25 at 5:30 am this morning.  I know makes no sense but hey I had to get my mind right before showing up at the gym.

 


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