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Monthly Archives: June 2013

Wake Up #Workout


I don’t have much to say other than sleep is essential to the soul and make sure you get in your 7 or 8 hours.  I walked in the gym this morning feeling whooped.  I swear if I hadn’t already paid for these sessions I probably would have stayed my butt in bed.  My SOF sisters went running the 5-mile loop at 5:00 am this morning but I just rolled over until it was time to get up and out for my 6 am appointment.

We did a lot of squats yesterday in boot camp so when I heard we were going on the Smith Machine to do MORE squats and lunges…..I thought I would have a tantrum right there in the middle of the weight room.  Sometimes it beeee’s like that.  When it was all over I definitely felt better and stronger.  My legs are looking stronger too.  Try this workout as minimum equipment is needed except a Smith Machine, Body Bar and Bench.

Please leave a comment if you decide to try this workout.

Equipment

Body Bar

Smith Machine

Bench

Exercise

 

Reps

Weight

Smith machine – squats 15 90
Smith machine – Right backward lunge knee up 15 90
Smith machine – Left backward lunge knee up 15 90
Smith machine – Sumo squat 15 90
Right forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Left forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Right leg step up and backward lunge – 2 pulses 20 NA
Left leg step up and backward lunge – 2 pulses 20 NA
Smith machine – squats 15 90
Smith machine – Right backward lunge knee up 15 90
Smith machine – Left backward lunge knee up 15 90
Smith machine – Sumo squat 15 90
Right forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Left forward lunge, squat with body bar 15 15
Static squat with shoulder presses 20 15
Bench plank hold 30 seconds NA

REPEAT

DONE IN 30 MINUTES

I was reminded to start my watch and so I did – ON TIME!!!!

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Sometimes I think I am going to turn green with my daily green smoothies with unsweetened almond milk, kale, cantaloupe, strawberries, pineapple and mango.  DELICIOUS!!

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

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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Balls and Bells #Workout


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What more can I say and you are probably tired of hearing me say it but Heather worked me over on Tuesday.  The workout was challenging but gave me energy.  We did a lot of leg work as you will find and it was back to back to back.  I burned some decent calories too.

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I can’t complain….the Dominican Republic vacation is coming up 2nd week in July and I have GOT to be ready for the beach.  I think these glutes will be ready for the beach.

Try this workout and leave a comment on what you think.

Equipment

Medicine ball

Lat pull down machine

Kettlebell

 

Exercise

 

Reps

Weight

Walking lunges alternating twists w/ medicine ball 20 6 lbs
Lat pull downs 20 30 lbs
Side lunge, squat shoulder press (alternating side lunges) – w/   medicine ball 20 6 lbs
Single leg dead lift – left (w/ medicine ball) 20 6 lbs
Single leg dead lift – right (w/ medicine ball) 20 6 lbs
Jump squat medicine ball touch ground 20 6 lbs
Lat pull downs 20 30 lbs
Side lunge, squat shoulder press (alternating side lunges) – w/   medicine ball 20 6 lbs
Single leg dead lift – left (w/ medicine ball) 20 6 lbs
Single leg dead lift – right (w/ medicine ball) 20 6 lbs
Jump squat medicine ball touch ground 20 6 lbs
Walking lunges alternating twists w/ medicine ball 20 6 lbs
Alternating side lunge, center squat with kettlebell    
Diamond push ups 20 NA
Mountain climbers 30 sec NA
Kettlebell single arm raise, curtsy squat, squat – right 15 6 lbs
Kettlebell single arm raise, curtsy squat, squat – left 15 6 lbs
Diamond push ups 20 NA
Mountain climbers 30 sec NA
Kettlebell single arm raise, curtsy squat, squat – right 15 6 lbs
Kettlebell single arm raise, curtsy squat, squat – left 15 6 lbs
Walking lunges kettlebell under leg pass throughs 20  6 lbs

REPEAT

DONE IN 30 MINUTES

I finished up my EOV but still got down with my green smoothie.

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Apparel:  Under Armour Heat top, Champion capris from Target, PolarFt4 HRM, Asics Gel-Kanayo 18 running shoes, Balega running socks

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

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Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

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


FitnessRx eBook


I don’t know about you but I love FREE STUFF!  Click here to get your free copy of the Fitness Rx eBook.  I checked it out and it is THE BUSINESS!  If you stick to the programs they outline in here while paying special attention to what you put in your mouth – you will be beach body ready in NO TIME.

CLICK HERE—–>  FitnessRx eBook

ENJOY!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram:  @Femmefitalefitclub

Have fun with us online at Facebook Facebook


Featured Fitale Tabatha


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

T:  My name is Tabatha and I am a 27 year old wife and  mother of 2.    I am a Spanish Teacher. My hobbies include working out, spending time with my family, and hosting extra curricular activities for my students.

 FFFC:  What sparked your weight-loss transformation journey?

T:  My journey was sparked by the complete unhappiness I felt about my body and the way I looked.

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

T:  Starting BW-230, BF%- 40%Current BW- 170, BF%- 15%

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

T:  After almost a decade of failed yo-yo dieting, I really got serious about 2 years ago and joined a gym and hired a trainer.

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

T:  By far weight training is my favorite. I also enjoy spinning, sprints, and even though I dislike it the stairmill is one heck of a workout

FFFC:  How did your eating habits change?

T:   I was raised by a family who put little emphasis on healthy diet and exercise. Our meals consisted of gravy, biscuits, fried chicken and corn bread.  That changed to grilled chicken, egg whites, oatmeal and vegetables.  While it was a struggle, I knew it is what i had to do.

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

T:  I do not eat breakfast, lunch and dinner.  I eat 5-7 meals a day.  Here is a typical day for me:  Meal 1- 3 egg whites, 1/2 scoop protein powder, 1/4 cup cottage cheese.  Meal 2- 4-6oz lean meat, 1 cup green veggies.  Meal 3- same as meal 2, adding 3oz sweet potato.  Meal 4- 3oz ground turkey, 1 cup spinach.  Meal 5- 1 scoop protein powder.  Meal 6- 3 egg whites, 1/4 cup cottage cheese.

FFFC:  What is your favorite fitness activity?

T:  My favorite fitness activity is lifting HEAVY!!

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

T:  I eat clean and train dirty.

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

T:  I look in the mirror everyday and am honest with myself.  I know I am not yet where I want to be, but I am willing to do whatever it takes to get there.

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

T:  I think the greatest thing I did, and what everyone should do is to hire a trainer. Even it is only for a few sessions, to ensure your safety and to learn correct form.

FFFC:  What do you think is the biggest misconception about this process.

T:  I think the biggest misconception is that people think fat loss and muscle gain is going to come quick and easy, but it’s not.  How ever long you think it is going to take you to reach our goal, double it, add 6 months to it, and double it again, then maybe you will be close to where you ant go be.

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

T:  One of my biggest fitspirations is Ashley Scott – The skinny fit girl, I also love following Lifting my Spirits on FB

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

T:  www.facebook.com/tabathasjourneytoforeverfit.

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Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram:  @Femmefitalefitclub

Have fun with us online at Facebook Facebook


Gymboss Is The Boss Giveaway (CLOSED)


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Are you short on time?  Do you get bored doing the same thing over and over again for hours on end?  Are you trying to get that six pack to show?  Are you trying to burn extra fat, not just lose weight?  Then you sound like a perfect candidate for interval training.  All fitness enthusiasts need to have the right tools to help them meet their goals.  The Gymboss Interval Timer is the perfect tool for interval training.  Especially when you are training alone.

I first learned of Gymboss through Bodyrock.tv many many moons ago in 2009.  The exerciser on that channel would constantly talk about her Gymboss and I realized if I wanted to be able to interval train solo I would need one so I purchased my first one back in 2009.  Fast forward to 2013 and I still use it on a regular basis whether doing intervals with jump rope, push ups and jumping jacks OR walk/jog/sprinting around my neighborhood track – this interval timer helps get the job done.  I haven’t even had to change the battery!  It is reliable, easy to set up…it counts 2 sets of intervals and can even be used as a timer if you change the mode.  They also offer videos on Youtube to help you with orientation and initial set up.  It is really a small yet POWERFUL tool for interval training.

I have attached an amazing infographic on the benefits and different methods of interval training.  Be sure to check it out.  I learned a lot from reading it.
The Complete Guide to Interval Training

More Health and Fitness News & Tips at Greatist.

After reading all of that it gets you hyped to try it for yourself right?  Well my certified personal trainer put together these interval workouts for all of you to try.   Try them out and leave a comment on how you did.  Better yet – post a PHOTO of you during or after your interval training!  One thing we love here at Femme Fitale Fit Club are photos of folks putting in the work!!!

Workout 1

20 squats
15-20 push ups
45 seconds of mountain climbers

20-30 alternating lunges
20 dips
25 jump squats

20 step up on each leg
30 seconds of side plank on each side
15 squat thrusts

15 one legged squats on each leg
20 wide arm push ups. When you come down your arms should be at a 90′ angle
1 min of jump roping or 100 jumps in place

Repeat sequence 3 times

Abs
20 leg lifts
20 V ups
45 sec plank

Workout 2

Walking lunge w/12 pd weights
Squat and bicep curl
Reverse flyes

Side lunge w/12-15 pd weights
Squat and hammer curl
Row w/15 pound weight

Turned out squats with one 20pd weight
Chest Press with 20 pd weights
Kick backs with  12-15pd weight

Walking side squats with 20pd weight in each  hand
Push ups on the floor or bench. As you go down you will alternating lifting each leg

Abs
Bicycles 30xs
Heel taps 20xs
Pilates 100’s
Plank to push up position 20xs

Now on to the giveaway…Gymboss was kind enough to sponsor this contest and one lucky winner will win a Gymboss Interval Timer (color and design of their choice).  I stand behind this tool and think it is amazing and believe you will to.  Below are the rules for entry.  Click on Rafflecopter to actually enter.  Good luck and happy interval training!!!

Here’s the contest (the more you do, the better your chances):

  • “LIKE” the Femme Fitale Fit Club Facebook page (if you have already liked our page that counts)
  • “LIKE” the Gymboss Timer  Facebook page (if you have already liked their page that counts)
  • Follow @DSTPRL on Twitter
  • Post a photo of you doing intervals on the Femme Fitale Fit Club Facebook page and use hashtag #fffcgymboss so we can find it easily – you can post a different photo daily to increase your chances to win
  • Follow @Femmefitalefitclub on Instagram

ENTER GIVEAWAY HERE —->GYMBOSS GIVEAWAY

Additional information:

  1. The contest will run from midnight Monday, June 24, 2013 – Monday, July 1, 2013 at 11:59 pm.
  2. The contest is open to legal residents of the 50 United States, the District of Columbia (U.S.) and Puerto Rico, age 18 or older at the time of entry. Void outside the U.S.
  3. Once the contest is closed, no new entries will be accepted.
  4. A winner will be randomly selected and announced the week of July 1st.

It’s that simple.

Spread the word, tell your family and friends and start submitting your entries.

Good Luck!

Disclosure:  I have not been personally compensated in any form or fashion for hosting or promoting this giveaway.

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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