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Category Archives: Cardio routines

Burn Your Fat With Intervals – Thursday Run


I am starting a new series to give you a workout or information pertaining to running.  Keep me honest if I fall off.  As you can imagine – regular life can be hectic but since running is a significant part of my workout routine – makes sense I dedicate a segment of this blog on the subject where YOU the reader can expect regular content.  So here goes!

I don’t know about you but one think I learned while in boot camp with Monte Sanders is that SPRINTS will burn the FAT long after you are done.  You may not like them, you may get tired and worn out but they WORK to shrink your middle and to get your ripped.  With that said – here is a nice interval workout I found on Popsugar that is sure to whip you right into shape.  Don’t be intimidated by the speed – YOU CAN DO THIS!

Focus on your breathing to deliver oxygen to those hard working muscles.  Try this workout and let me know what you think.  Please consult a physician before starting any new workout program and adjust to your own fitness level.

Time

Speed

Incline

RPE

0-5

6.0

1.0

4-6

5-6

8.0

1.0

7-8

6-7

4.0

1.0

3-4

7-8

8.0

1.0

7-8

8-9

4.0

3-4

9-10

8.1

1.0

7-8

10-11

4.0

1.0

3-4

11-12

8.1

1.0

7-8

12-13

4.0

1.0

3-4

13-14

8.2

1.0

8-9

14-15

4.0

1.0

3-4

15-16

8.2

1.0

8-9

16-17

3.8

1.0

3-4

17-18

8.3

1.0

8-9

18-19

3.8

1.0

3-4

19-20

8.3

1.0

8-10

20-21

3.6

1.0

3-4

21-22

8.4

1.0

9-10

22-23

3.6

1.0

3-4

23-24

8.4

1.0

9-10

24-26

3.6

3.0

4-5

26-30

6.0

1.0

5-6

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @FemmeFitaleFitClub

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

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Welcome to the FFFC Runners’ Series


Runner Strong!

Runner Strong!

This month Femme Fitale Fit Club will be offering a new series of weekly interviews. Welcome to our Runners’ Series! We are excited to bring you four interviews this month from runners at all different levels. I recently read about the following benefits of running on http://www.active.com. Check out these ways that running can make you healthier:

1. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use.

2. For women, running can actually help to lower your risk of breast cancer and reduce the risk of having a stroke.

3. Running is one of the best forms of exercise for losing or maintaining a consistent weight.

4. Running can force your body to exert excess energy and hormones thus relieving stress.

5. Running can provide a noticeable boost to your confidence and self-esteem.

6. After only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood thus treating forms of depression.

We hope the information provided in these interviews will answer your burning questions about running, encourage you to try the sport, or perhaps empower you to step outside of your comfort zone! We know there’s a LoLo Jones or Carmelita Jeter residing inside each of you so………………..come out, come out WHEREVER you are! 😉


January Is The Running Month of Champions!


Hi FFFC readers!!!  I am declaring something right at this moment, right now.  Starting in January 2013, FFFC plan to feature any and everything about running starting with my own personal goal of building up my running pace from where it is today.  Based on my past 2 runs I average around a 9:50 minute/mile and for me that just won’t do.  My hubby feels if you aren’t running an 8 minute mile then you are just walking fast.  I don’t agree.

So here is what I have planned for January:

1.  Increase my current running speed to at least a solid 9 minute mile

2.  Test drive various running apps including Nike+, Runkeeper and MapMyRun to provide you all a review

FFFC is also planning to feature some avid runners and bring you their incredible stories about how they got started, why they run and what keeps them going when anyone else would quit.

We also plan to feature running gear and apparel as well as optimal diets for runners.

January is an exciting time at FFFC!  So please stay tuned, you won’t want to miss it!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook Facebook


Weird and (not so) wonderful Olympic sports


If all this Olympic fever has left you wanting to sack in your day job and become a personal fitness trainer, then hats off to you. You’ve probably been inspired by the weight lifting and baffled by the positions in the men’s gymnastics, not to mention being in awe of the cyclists. Are you struggling to be impressed by the table tennis though? No disrespect to the competitors, but it doesn’t quite compare to watching Lizzie Armistead get Silver… however if you think table tennis is odd, how about these sports, which genuinely featured in the Olympics at some stage in time:

Tug of War

This village fete pastime was once a very competitive Olympic sport. It was an Olympic event until 1920, and according to historians, Great Britain won the most medals in this ‘sport’.

Military Patrol

Believe it or not, military patrol was a demonstration sport in the 1924, 28, 36 and 48 Olympics. It’s now termed (perhaps more politically correctly) a biathlon, which consists of a race in which contestants ski or run with the total distance being broken up by either two or four shooting rounds.

Town Planning

Yep… believe it or not town planning was included in the 1928, 32, 36 and 48 Olympic Games. Marine Park in Brooklyn designed by Charles Downing Lay won a silver award in the 1936 Olympics.

Solo Synchronized Swimming

Sounds bizarre, right? This sport was introduced in 1984 and features one female swimmer synchronizing with herself, like water ballet. This event was stopped as an Olympic event after 1992.

Live Pigeon Shooting

The 1900 Paris Games saw athletes aim to shoot down as many pigeons as possible. Records show that nearly 300 pigeons were shot, which created a bloody, feathery mess. The winner shot 21 pigeons. It’s good to know that the 1900 Games were the only time that pigeon killing was featured as a sport.

Roller Hockey

Roller Hockey debuted at the 1992 Barcelona Games, and basically follows the rules of ice hockey… but on roller skates. Argentina took the gold for this game, but sadly the Barcelona games was the only time Roller Hockey featured as an Olympic Sport. Maybe if they’d included a disco ball and an LED light up pitch this sport would still be around…

Somehow, after reading about these once-Olympic sports, table tennis doesn’t seem too odd…


#FREE Boot Camp


Are you in the Baltimore area?  Are you looking for a challenging option for your workouts?  Are you able to commit to 12 1-hour sessions for your health?

Then this Sanders Optimum Fitness boot camp is for you.  I totally enjoyed it and they are offerring 2 FREE sessions on Monday, October 1, 2012 at Garrison Forest School Athletic Center.  I will be there!

If you would like to participate and register click HERE!  You won’t regret it.


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