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Monthly Archives: May 2013

Leggo #Workout and Week In Review


I’mma be honest – this week was a wee bit slow.  I only worked out 3 days this week!  EEK can’t remember the last time I did that but this is NOW the most recent time.  I remember in the beginning of my workout journey I was aiming to work out 5 days a week at least and NOW I can’t imagine working out less than 5 days a week.  My how times have changed.  Anywho below is my week in review.  My trainer and I only worked out together once this week.  She is headed out-of-town for 2 weeks so I won’t see her again until June 2013.  Hopefully by that time I will know where I placed in the Brick Bodies contest and will get 3 free months of gym membership PLUS 10 free training session with Heather!

If you want to participate in the daily voting click >>> HERE<<< and vote for DIATTA HARRIS.  🙂  Ok let’s go – check out my week in review.

Monday

Worked out with Heather in the gym which felt really good!

Equipment Needed:

Bench

Cable machine

Dumbbells

Weight plates

Leggo Workout
# Exercise Reps Weight
1 Cable   machine – deadlifts 20 50
2 Cable   machine – squat and bicep curl 20 25
3 Cable   machine – static squat alternating bicep curls 20 25
4 Cable   machine – standing row 20 45
5 Cable   machine – backward lunge and row 20 45
6 Diamond   push ups 20 NA
7 Mountain   climbers 30 sec NA
REPEAT
8 Right   leg step ups, step down back lunge – front raise 20 10
9 Left   leg step ups, step down back lunge – front raise 20 10
10 Leg   lifts 20 NA
11 Hip   lifts 20 NA
12 Low   leg scissors 20 NA
13 Low   leg – hold 20 sec
REPEAT
Done in 30 minutes

Afterwards I did the treadmill at 7 mph for 10 minutes to get in a quick mile.

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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

Tuesday

I did my favorite route with my running buddy on Tuesday.  I ended my Monday on a sour note at work so this run felt really good!  You know I had to get in my green smoothie and this was my first run in my new Asics Gel-Kanayo 18 running shoe.  Felt like I was running on pillows!  Yes lawd!

 

Wednesday

No workout today but the berry smoothie was delicious and nutritious.  Remember, your diet is 80% of your results.

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Thursday

Again, another missed workout.  But I didn’t miss my second berry smoothie heavy with blueberries which is good for the memory.

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Friday

Yeah you know the story…I got up early, text my girl and told her I was going back to bed.  I was dealing with killer cramps that morning and wasn’t in the mood.  Plus it was misty/rainy outside and who wants to run in that?  I know sorry excuse but I passed.  Sometimes we have those days.  Now while I passed on my workouts I did win and receive a free pair of Yurbuds earbuds!  They are awesome!!  I also updated my playlist so I was prepared during my next run.

 

 

Saturday

I got up around 5:15 am, got dressed and met my girls outside at 6:00 am for our 5-mile run.  It was great.  Five of us from boot camp showed up and made it happen.  There were hills, dogs, potty breaks and snotty noses but we got it done!  I am so proud of my sisters for showing up and showing OUT!!!!  I was steady bumping Miguel in my ears during this run.  It felt good and we are doing it again on Monday morning too!!  Wooo hoooo!

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That is my week in review.  Not as active as it should be but I did do something.  Next week I am without my trainer but I have something planned for Monday – Wednesday and planning is 1/2 the battle.  I am running Monday and Tuesday and going to the free boot camp session on Wednesday.  Now I have to get my butt up and hit the weights in the gym on Thursday solo (but Heather gave me a workout) so I will do that!! Pray for me.

I was reading Runner’s Magazine and there was an article called Gender Split where it stated men and women approach exercise, running in this case differently with different mindsets.

This makes working out together very ummmm….maybe not the most pleasant thing in the world.  What do you think?  Do you prefer or defer working out with your mate regardless of what it is – running, lifting, etc.  Leave a comment with your opinion.

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness

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Raw & Simple Book Review & GIVE-A-WAY


Veggie V's Vegan Adventure

Have you joined the Raw Fusion Reset yet? No? There’s still time! This month we’re focusing on getting back on track with our high raw eating plan. Next month, we’re going to focus on reducing the fat. But, before we get there, I want to celebrate this month of Raw Fusion eating with some recipe inspiration…and a GIVE-A-WAY!

I love Juidita Wingnall‘s books. Her first book, Going Raw,  was one of my first raw food “cook” books, and I absolutely love it.  I was ecstatic to see the release of her new book, Raw & Simple, because I knew it wouldn’t disappoint. And it hasn’t!

Raw & Simple offers “100 truly quick and easy recipes for the raw food lifestyle.” Rawesome!

The recipes in Raw & Simple don’t require a dehydrator, use easy to find ingredients, and offer easy preparation instructions. All huge bonuses for new raw…

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Featured Fitale Georgina Graham


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FFFC:  Please introduce yourself to our readers (i.e. your name, occupation, hobbies, etc.).

GG:  Good Day! My name is Georgina Graham.  By day I am an aviation expert, acting as an advocate and promoting excellence in safety, security and environmental issues in Civil Aviation.  By night,I am a shoe-loving, time-travelling scribbler with a passion for fitness and helping others achieve their goals and their dreams.  I am currently transitioning location (from Canada) to the United Kingdom and starting my own Coaching Consultancy ~ Be Utterfly Fly Fitness.

FFFC:  What sparked your weight-loss transformation journey?

GG:  I was tired. Tired of not liking how I looked on the outside or felt  on the inside.  Tired of feeling like the REAL me was hidden inside, underneath the nice clothes, high heels (always!), make up and hair.  I wanted to feel free of the burden of weight – which was really an outward manifestation of the fact I did not care enough about myself to put myself first.

FFFC:  What was your beginning and current weight or measurements?

GG:  At my heaviest, I had stopped really weighing myself.  My heaviest recorded weight was  227 lbs.  I currently have just finished a (not too clean!) off-season Bulk for
competitive body-building and I weigh 170 lb.  My usual weight is around 155 lbs.  My “stage” weight  is about 135-140.  I still have two wardrobes!  Off season and on!  I am probably at the heaviest weight I have been since reaching my goal weight – but I love my body every which way. You can only get the body you want by loving the body you have!

FFFC:  How long did it take for your weight-loss transformation from beginning to end?

GG:  I took about 6 months to reach my goal weight.  Then I adjusted the goal down in order to compete and I lost a further 20 lbs while also maintaining lean muscle in order to step on stage.  Each person’s journey is their own to complete in a healthy way – usually losing no more than 1lb-2lbs per week is the healthiest route for sustainable weight
loss.

FFFC:  What physical activities did you participate in during your journey?

GG:  I used Fitness DVD’s at home 6 days a week  These included cardio kickboxing, plyometrics, kenpo and strength training  I also made sure to walk 10,000 steps a day, so being active even if not actually working out.

FFFC:  How did your eating habits change? 

GG:  I actually STARTED eating.  Prior to my transformation, I would eat once a day.  I was so busy being “busy” with work, I would keep putting off meal after meal, until after working up to a 15 hour day I was too tired to cook, so would just have something like a bagel with cheese.  Little did I realize at the time how much I was damaging my metabolism.  At the beginning of my transformation, I would set an alarm to eat every two hours, until my body reacted without the reminder.  I then started to prepare my meals in advance and take lunch to work every day plus snacks.  I would eat 5-6 meals a day.  I also made sure to drink a gallon of water every day.

FFFC:  What do you typically eat for breakfast, lunch and dinner?

GG:  I am pretty much a  creature of habit until you tell me I can’t have something!  This would be a meal plan outside of competition training – For Breakfast I usually have oatmeal and egg whites, or an omelette made with a whole egg and some egg whites, red onions, mushrooms and some chicken bacon.  Some days I may have just Whole eggs with some veggies, probably spinach. I also love Kale based smoothies (but try not to cook it slightly first so it does not interfere with my thyroid function).  I would add in some almond milk, coconut oil and maybe some blueberries, strawberries or half a banana.  Around 10am I have a protein shake or some almonds and an apple, or rice cakes with almond butter.  Lunch would also be some protein with a green salad made with say, spinach, cucumber, avocado, romaine lettuce or veg and some sweet potato or brown rice. In the early evening I would have my dinner before training, and this would be some form of lean protein – chicken breast, turkey, tilapia, or salmon or lean steak or lentils along with veggies, or a salad or quinoa, or other types of
beans.  Immediately after training I would have a protein shake with a simple carbohydrate, to help cause an insulin spike to take the protein straight to the muscles which I have just DESTROYED!

FFFC:  What is your favorite fitness activity?

GG:  LIFTING WEIGHTS!!

FFFC:  What do you do now to maintain your physique?

GG:  TRAIN, EAT, SLEEP!  I was prevented from competing last year due to a thyroid issue and allowing life to get in the way.  My view now is that health is the best wealth we have.  Competition training and dieting is pretty brutal, so you have to be clear in your mind of your goals and your values, so as not to compromise yourself in search of a particular aesthetic that is impossible to maintain.  My aim is to train hard, but maintain the health balance at the same time.  If this prevents me from stepping on the stage this year, then so be it.  I have days when I do crave something that may not be in my best interests to eat, and I am no Saint. So I do everything in moderation – and with intent.  The worse feeling is the one where you are being controlled either by the presence or absence of something.

My Journey

FFFC:  How did you develop and sustain the willpower to avoid the bad stuff (i.e. junk food, bad drinks, lack of activity, etc.)?

GG:  You have to make sure your WHY is stronger than your WON’T.  Effectively, willpower is a muscle like any other.  The more you use it the stronger it becomes.  To me, the whole weight loss journey is one of mind over matter.  Getting up to train at What O’Clock in the morning when there is 5 inches of snow on the ground and it is minus a bazillion degrees is no fun.  Wanting to go home after a long day at work but not and going to the gym instead all takes discipline –  doing what needs to be done, not what you want to do.  I do slip up, and life can knock you down, and sometimes of late after one too many “body blows” I have felt like I wanted to stay down, but in the end, I never give up.  I try to make mindful choices so that whatever the outcome, it was by choice not by chance.  My faith also keeps me focused and only by the Grace of God am I here today.

FFFC:  What advice do you have for someone starting out on their weight-loss journey but unsure of how to begin?

GG:  Make small, CONSISTENT changes.  Over time, these changes will add up to success.  Throw away the scale and prepare your environment to support your goals.  Establish a vision for yourself, not someone else’s idea of how you should look or what you should eat.  One thing you will probably find on your own journey is that some people will be inspired, others will be threatened.  Some may try to derail you, so it is important that the voice that resonates most loudly in your head is your own.  Don’t be swayed by praise (thinking you can add in some treats) or by criticism (thinking you should just stop).   I think, depending on the type of personality you have, factoring in something that might be considered a treat is important.  Feeling deprived is the easiest way to slip back into bad habits. But it is all amount making good choices.  For instance, I love to eat chocolate, milk chocolate to be precise!  Instead of that, which is really just sugar, I have no learned to like dark chocolate.  I only need a few pieces in order to satisfy that craving and then I am good.  I love a glass of red wine occasionally and some healthy popcorn as a snack.  Even if I over do it on any one day, there is always the next meal, there is always tomorrow, because that is what life is about.  It doesn’t have to be all or nothing.  Looking at this as a long-term, lifestyle change is important too – there is no end.  It really can’t be perceived as a diet.  Mostly, your MIND has to be in the right place in order to maintain your physique.  Our external self is a reflection of our internal, so spend as much time working on your mind as your body.

FFFC:  What do you think is the biggest misconception about this journey?

GG:  The biggest misconception is that only certain people can do it.  Anyone can do it!  Success does not come over night, and many people believe if they eat right and train for a week or two, but they don’t see any meaningful changes, they should give up.  DIETS do not work! The Diet industry would not be an industry otherwise.  So really think of this as a lifestyle change, day by day, and results will come.  There is no such thing as a quick fix.  Whether it’s ten minute abs, lose 10 lbs in one day, take this pill or drink this drink.  In the end it boils down to what you eat and when and what exercise you do, creating a deficit between what you eat (fuel) and what you expend.  Understanding that the choices you make today make the body you have tomorrow.

FFFC:  Do you have any fitness idols?  Who are they?

GG:  I have some women who have trodden this path before me and encouraged me on my way.  Women who were willing to share with me their own ups and downs and their
own knowledge.  These women paid their blessings forward and for that I will always be grateful.  In terms of well known fitness personalities –  I admire people like Florence Griffiths-Joyner and Lenda Murray – women that raised the bar, yet maintained class and dignity and then pulled many up behind them.  Also, men like Charles Poliquin and John Beradi who have used their knowledge of the fitness industry, nutrition and training techniques to change how people perceive those in the industry, by using a scientific approach to training and
nutrition.

FFFC:  How can readers learn more about your transformation and journey online (i.e. Facebook, Tumblr, Twitter, etc.)?

GG:  I started my Facebook Page – Be Utterly Fly Fitness – in January 2013, with the aim to build a movement of EMPOWERED people, who are FIT in body, mind and soul – who gain their wings to be FLY (Fit Limitless You).  That is located at www.facebook.com/BeFlyToo.  I will be launching an on-line radio program in the near future to share Fitness, Food and Focus – so you can follow me at www.blogtalkradio.com/BuffButterfly.  Tweet me @BeUtterfly and watch this space for the launch of my website www.BuffButterfly.com.  If you want to contact me by email, then please feel free to do so at coach@BuffButterfly.com  Thank you so much for your interest and thank you Diatta for giving me this truly awesome opportunity.  I am humbled and I pray that I will be able to continue to serve those who are in need!

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© Georgina Graham 2013

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook Facebook


#Countdown….Only 13 Days Left – Did You Vote Yet?


Please help me out and VOTE FOR ME!!  Every time I receive a vote it equals a virtual mile on the treadmill.  Whomever has the most miles at the end of the contest WINS!  I am competitive and really want this.

So here is how you can help me…..simply click

>>>>>>>>>>>HERE<<<<<<<<<<<<<

and vote for Diatta Harris every day until May  31, 2013.  That’s it…5 seconds every day DONE!  FINITO!

I have received feedback that folks are clicking on the link and nothing is happening.  Here are a few tips:

1.  Easiest to log in via iPad, laptop or desktop.  You can vote via mobile but it takes you through a series of things that can be confusing.

2.  You will have to “LIKE” the Brick Bodies FB page.

3.  You will have to “ALLOW” the Social Treadmill app on your device

PLEASE PLEASE PLEASE VOTE FOR ME (yeah I’m begging!!!).  Again, the name is Diatta Harris and the photo is

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The more clicks I get, the more miles I receive, the closer I get to the goal of being #1!!!!  🙂  Thank YOU!!!!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook Facebook


30 Minutes of Funk #Workout and Week In Review


This week was a very busy week when it came to my workout.  I travelled back from Virginia late Sunday and ran around very early on Monday so Tuesday we got things back to some sort of working order.  Plus my diet over the weekend was HORRIBLE so I had to get back on the grind to work it out which I did.

Monday

No fitness activity

Tuesday

I was fortunate to run with my running buddy on this day.  We did our typical 3 mile run and did it in about the same amount of time we always do.  We decided to try a new route on Friday which we did – keep reading.  I was feeling like cat woman on this day with my outfit.  It was chilly outside and I needed my arms covered otherwise I would have ran with just short sleeve shirts.  Here in Maryland, the weather doesn’t know it is Spring.  LOL!  🙂

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Wednesday

Did a twenty-minute fat burn interval workout on the treadmill.  I ran up to 10 mph but then lo and behold, the treadmill’s belt started skipping on me.  I think my 11-year old ProForm 785SS may be ready for retirement.  I drank a nice minty smoothie which was very light, airy, light green and delicious.  I will definitely be making it again.  It called for banana which helped with recovery from the cardio.

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Thursday

Worked out with my personal trainer who did not take it easy on me.  I started with a 5-minute warm up on the stepmill.  I refer to that thing as “THE BEAST”.  Check out the workout below.  I call this one 30 Minutes of Funk after Whodini’s 5 Minutes of Funk rap song.  I’ve been playing that song all week while I run.

Equipment needed:

  • Dumbbells
Thirty Minutes of Funk Workout
# Exercise Reps Weight
1 Walking   lunges bicep curls 20 25
2 Backward lunge shoulder press 20 25
3 Tricep   extensions in squat 20 25
4 Forward lunge with hammer curl 20 25
5 Standing   flyes 20 25
6 Push   up alternating side plank 12 NA
7 Mountain   climbers 30 sec NA
8 Straight   arm plank hold 30 sec NA
REPEAT
7 Plank   hold 30 sec NA
8 Up   down plank 30 sec NA
9 Leg   lifts 20 NA
10 Bicycles 20 NA
REPEAT
Done in 30 minutes

May16workout

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

Friday

Ran with my running sister.  We did a new route which challenged both of us but helped to burn calories!  It feels good to have someone you can be accountable with and who will push and challenge you.  We typically run 3 miles around our neighborhood but this day we tackled new hills and longer distance.  It was her idea and I love her drive, determination and coming up with ways we can challenge ourselves.  Everyone needs a fitness and running buddy like her!

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Saturday

I did a walk/run with another neighborhood friend which started at 8:30 am.  I like encouraging those around me to get outside in the morning air and move.  We walked/jogged the first 1.5 miles and then briskly walked the other 1.5 miles home.  It is fun to reconnect with my friends whom I do not see or talk to regularly during the week due to all of our appointments and commitments.

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As you see, I had a fun-filled week of fitness activity and green smoothies almost daily.  It helps give me energy.

Share your workouts for the week by leaving a comment below on your activity.  Let’s GO!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness


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