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Category Archives: Workout routines

LoveHate and Week In Review – 10/7 – 10/12


This is the perfect name for this week in review because I was LAZY and did not workout for the majority of the week.  Yeah not good and I could tell I didn’t workout.  You know how?  I was crabby.  Crabby feeling and crabby acting to many others this past week – NOT GOOD.  When I workout (lift and run) I am much happier.  It gives me wings.  I also found some cool new songs to listen to on iTunes Radio so I downloaded those and they helped to push me through!!  Woooohooo!

Monday – 10/7

Did nothing – lazy bones!

Tuesday – 10/8

Got out there and ran with my pavement warrior sisters.  We hit up about 3.2 miles.  I am slowly but surely getting closer to my 60 mile goal!  I definitely plan to make it this month.

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Wednesday – 10/9

Did nothing – LOSER I know.  LOL!

Thursday – 10/10

Was gonna run and then it was raining so I went back to bed.  Yeah not a real excuse since I have a treadmill but I just didn’t want to.

Friday – 10/11

It was still raining on this day but guess what?  I got up and did 2.3 miles on the treadmill.  My NordicTrack is brand new and I love it.  I need to up the ante though b/c the speed was TOO SLOW for my taste.  After running outdoors as much as I have been means the treadmill workouts have to be fast and furious for me to feel like I am getting in a workout.

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Saturday – 10/12

My pavement warrior sister dragged me out of bed and took me to Centennial Park in Columbia, MD where we had an awesome run.  I never ran there before, just witnessed my girl’s Iron Girl Triathlon event there this past August but it was AWESOME!  Over 5 miles DONE!

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Saturday was also my 11-year anniversary so we hit the town and ate a FANTASTIC dinner at the Capitale Grille.    I thought I was stylin’.IMG_1874

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Ya see, it was a Love/Hate week for me.  I did end up picking it up near the end of the week but it would have been better if I were more consistent.  What have you been struggling with when it comes to your workouts lately?

Also, don’t forget – for the month of October we have a new challenge “Your New PR” Challenge using the Strava Cycling or Strava Run app and enter the raffle we have going on by downloading the Strava app and following ME (Diatta Harris) on the app!  Isn’t that easy?  What are you waiting on?  I would like to reach 100 raffle entries (100 followers) to make this an interesting raffle.

TOODLES!

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @Femmefitalefitclub

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

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In The Wild and Week In Review – 9/30 – 10/6


Oh yeah I turned it up this week.  I think I may have done some activity every day this past week.  I worked out with my personal trainer Monday and Wednesday and ran with my Pavement Warriors Tuesday, Thursday and Friday and finally rounded out the weekend with a 5 mile run on Saturday and a 2-mile walk on Sunday for the Food Allergies Research & Education FAREwell Walk to raise awareness.

Before I get into my latest week in review, I would like to thank EVERYONE who has embraced this month’s challenge “Your NEW PR” using the Strava Run and Cycling app.  It is simple – set your goal and work towards achieving or exceeding your goal.  And while you’re at it – follow ME (Diatta Harris, Femme Fitale Fit Club) to be entered in the raffle where two lucky winners will be selected randomly to win a COOL athletic care package full of GOODIES.

Monday – 9/30

Made it happen with my trainer at 5:30 am.  I think I worked really strong this day.  It was tough but worth it.  With all the cardio challenges we have going on this month – I have to balance it with strength training to build strong muscles and bones!  I am not getting any younger.  Here is my workout.

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Tuesday – 10/1

It’s the first day of October and it was ON with the challenge this month.  I entered my own 60 mile challenge even though there are also 25 and 75 mile challenges for those just starting and those needing that extra push.  And even with this challenge looming I stayed in the bed Tuesday.  I was DEAD tired and could NOT get out of bed.  That meant I really had to turn it up the remainder of the week.

Wednesday – 10/2

I double dipped.  I trained with my trainer and then came home and HOPPED on my treadmill to get in about 1.6 miles before it was time to go OFF and make the doughnuts.  Hey – I had to get started.

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Thursday – 10/3

I went on out there with my girl and  new runner to join us.  We did 3 miles in order to get back quickly but that doesn’t mean it was easy.  It was CHOCK full o’hills!  And yes, we do workout at 5 am because I need to get up and out before my body realizes what is going on.

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Friday – 10/4

We did our regular route with a little twist at the end.  My Strava app started trippin’ a little bit and stopped.  Thank goodness for Wahoo Fitness because I was able to upload my workout from that app to Strava and all was good with the world.

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Saturday – 10/5

As I just stated, I like to workout early in the morning before my body knows what is going on but this Saturday I started a 5 mile run at 9 am.  That is crazy for me and it was HOT.  I am so used to running in the dark any hint of daylight is like BRIGHT LIGHT to me.  We made it though.

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Sunday – 10/6

I drove to Lorton, VA from Baltimore to participate in a FARE walk for Food Allergies Research & Education since my son has major allergies (peanuts, shellfish, eggs and cow’s milk).  I hooked up with my soror and two ladies who attended Florida A&M University, my alma mater.  We had a great time.  I can’t believe how big all the children are.  Seems like only yesterday.  Either way – it was a 2-mile walk and I got it in and it counted towards my 17 miles this week.

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These are some of the cute signs their children made for the walk.IMG_1796

And it is on.  As long as I have the energy, I plan to make this a very active month.  What are your goals for this month?  What do you have in place to ensure you achieve them?  Leave us a comment and tell us all about it.TOODLES!

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @Femmefitalefitclub

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


Feel Good and Week In Review – 9/23 – 9/29


Last week was a doozy full of activity!  I believe I was active every day last week including Saturday and Sunday.  That is a record for me and not necessarily something I want to make a habit.  Between running with my Pavement Warriors, working out with trainer and running races – I burned major calories and got it in on the pavement.  Have you ever had an unusually active fitness week?  What did you do and how did you mix it up?

Monday – 9/23

I workout with my personal trainer on Mondays and Tuesdays and it was a very good workout.  I am quite sore if I do say so myself.  LOL!  I just realized I did not write down the workout.  DOH!

Tuesday – 9/24

I hit the ground running with my Pavement Sisters and we did a GOOD job.  I felt good, energetic and could have kept running but hey – gotta get home to make the donuts.  We did do a different route which kept things interesting.  Good news – I HIT the green level in Nike+ Running app.  I was so elated about that!!!

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Wednesday – 9/25

Worked out with trainer and she worked me!

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Thursday – 9/26

Thursday my Pavement Sister and me met up and we did a nice 3-mile easy run up and down Lakeside to Painters Mill.  It felt good, I felt strong and she was great company.

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Friday – 9/27

We were running deep on Friday.  I recorded my time in Strava because I accidentally stopped and ended my run using the Nike+ app.  DOH!  I have got to do better.IMG_1682

I also headed out to pick up my race bags for Saturday and Sunday.  I haven’t done this in SO long.  It was pretty exciting.

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SWAG for my daughter's fun run early morning Saturday.

SWAG for my daughter’s fun run early morning Saturday.

 

Headed over to Green Turtle later that day to pick up my Zero Prostate Cancer Run ‘nalia.

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Saturday – 9/28

Sooo we wake up early to participate in the fun run and my daughter was not having it.  I was about to leave without her but she eventually got up and dressed at 7 am!  We hit the field around 7:15 am and waited for the Fun Run to begin at 8 am.  We were told it was going to be 1 mile but actually it was more like .25 of a mile!  Oh well!

Photo of the finish line for those running in the 5K.

Photo of the finish line for those running in the 5K.

Sunday – 9/29

I went to bed fairly early and made sure I had adequate rest.  I ran a 10K for Zero Prostate Cancer Run on Sunday starting at 8;30 am and I was nervous yet excited.

Laid out my clothes the night before to make sure I was ready.

Laid out my clothes the night before to make sure I was ready.

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Received a hug from my little sweetie pie after the race was over. He loved being on the football field.

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This was the route and my stats. I had fun and ran with a great group of ladies! Wooo hoooo!

You see?  I was BIZZY last week and this week is not going to be any different.  Share your activities with me by leaving a comment below.  Also, don’t forget – for the month of October we have a new challenge “Your New PR” Challenge using the Strava Cycling or Strava Run app and enter the raffle we have going on by downloading the Strava app and following ME (Diatta Harris) on the app!  Isn’t that easy?  What are you waiting on?  I would like to reach 100 raffle entries (100 followers) to make this an interesting raffle.

TOODLES!

 

 

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @Femmefitalefitclub

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


Time For Fall and Week In Review – 9/16 – 9/22


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Fall is here and it is time to put it in GEAR!!  I did much better this past week than previous weeks with my workouts.  I still did not log as many miles as I would like because I believe I am ready for longer runs but I have excellent company on my runs which makes the shorter runs all worth it.  My running buddies go by many names such as Running Boo’s, Pavement Warriors, Sisters in Fitness just to name a few.  Regardless of what they are called – they are funny, dynamic, hilarious, intelligent, generous and very thoughtful people.  We believe in NO WOMAN left behind and if you aren’t up to running, someone will volunteer to go at your pace and level.  We had some funny moments out there.

One of the things I have been focusing on is running without music in my ears.  I still play it but let it play out of my phone on my armband vs. earbuds in my ears.  I am trying to also work on my breathing while running so I have been talking while running.  I used to think it was annoying but I am really getting better at it and it does help with endurance.  I do not THINK I am slowing my pace but that is the next goal – increase my pace while talking!  Now THAT is a good challenge for me.

So check out my workouts last week real quick and leave a comment sharing what YOU did.

Real quick:  Follow us on Instagram @FemmeFitaleFitClub!!!!!  🙂

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Monday – 9/16

I didn’t run or go to the gym since I was feeling under the weather.  I just stayed my behind home and slept in.

Tuesday – 9/17

Went running with my Pavement Warriors on Tuesday and we tore up the pavement.  We ran in the middle of the street which is actually better than the sidewalk and as I paced up Dolefield which is an incline – I felt strong, powerful and GOOD!  RoadieHomies

It’s still dark when we start and finish – and at this rate I wonder if I will be able to run in the daylight ever again.  LOL!  As you can see – I had all my sisters with me on Tuesday and it was an EXCELLENT RUN!

I need to refer to my heart rate calculated on my Wahoo Fitness device because I hear their HRM during every run.  According to Wahoo I burned 418 calories in about 35:08 minutes of activity.  NOT BAD AT ALL!!!

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Just so you know, I run with 3 running apps simultaneously.  It may sound like a lot I know but they all serve unique purposes and help to benefit my runs.  I run with Strava (good for running and riding), Nike+, and Wahoo Fitness (I use their heart rate chest strap and they integrate with several apps).

Wednesday – 9/18

This was trainer time with my Personal Trainer at Brick Bodies.  She is awesome!!

Equipment needed:

Leg press machine

Kettle bell

Balance ball

Barbell

Body bar

Exercise

Reps

Weight

Leg press – mid range 10 45 lbs
Leg press – low range 10 45 lbs
Leg press- full range 10 45 lbs
Standing row 15 50 lbs
Alternating front lunge with front raise with body bar 20 12 lbs
Push up w/ feet on balance ball 20 NA
Knee ins on balance ball 20 NA
Bent arm plank on balance ball 45 sec NA
Leg press – mid range 10 45 lbs
Leg press – low range 10 45 lbs
Leg press- full range 10 45 lbs
Standing row 15 50 lbs
Alternating front lunge with front raise with body bar 20 12 lbs
Push up w/ feet on balance ball 30 NA
Knee ins on balance ball 20 NA
Bent arm plank on balance ball 45 sec NA
Forward lunge kettle bell pass alternating legs 20 7 lbs
Alternating sumo squat, kettle bell pick up and single arm shoulder   press 20 7 lbs
Alternating single leg box jumps 1 minute NA
Forward lunge kettle bell pass alternating legs 20 7 lbs
Alternating sumo squat, kettle bell pick up and single arm shoulder   press 20 7 lbs
Alternating single leg box jumps 1 minute NA

DONE   IN 30 MINUTES

Thursday – 9/19

Hit the pavement again on Thursday and had another excellent run.  After the run we met up with some of our other Pavement Warriors and had a major laughing fest in the parking lot at 6:00 am in the morning!  Who does that?  WE DO that’s who.  We took a bunch of photos and just fellowshipped.  Doesn’t get any better than this.September19

Friday – 9/20

I almost slept in on Friday because I wanted to but I got up and out and glad I did.  We didn’t do Dolefield again because we had some rebels refusing to do Dolefield 3 days this week – HA!  Sooooo we did our alternate 3-mile route which again, was a strong run for me.  I know I know  – I need to go further distances because I have probably hit my threshold.

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How many calories did I burn you ask?  Let’s see – 465 BABY!!!  We did a lot of jogging and walking during this session.

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I ended the week with about 30 miles total towards my Femme Fitale Fit Club Fall Fifty Challenge this month!

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I’m like the turtle – slowly getting there.  I WILL finish with 50 miles under my belt.  I have a 5K fun run on Saturday and a 10K Prostate Cancer run on Sunday.  That’s it folks.  Better right?  Let me know how you are coming along with your workouts – leave a comment below.

Ciao for now!!!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @Femmefitalefitclub

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


Time For Some Action Week In Review


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That was my mantra this week since I am participating in the Femme Fitale Fit Club Fall Fifty Challenge.  I was determined to get out there and rack up some miles because truth be told – the furthest I have ever run EVER in a single session is 6 miles.  Yup, I admit, confess and now share it with the world.  I can sprint short distances all the day long…well not all day but you get the point.  I can easily do 3 miles because that is easy for me even with hills.  Five miles – I can make it too with the RIGHT shoes.  A few weeks ago I was wearing shoes that did not have the right support and by mile 4 my ankles started aching.  I changed shoes and we are all good now.

BUTTTTTTTT I failed miserably at my OWN goal this week.  I was to log 20 miles and I logged a paltry 8 miles this week for a total of 18 miles this MONTH!  I still have 32 more miles to log to hit my 50 miles challenge.  I look at the others participating (about 30 women) and several are about to cross the 50 miles threshold.  It isn’t a matter of WILL they but WHEN WILL THEY that is the question.  I am proud of everyone getting out there and hitting the pavement from walking, wogging, jogging and running – it is ALL GOOD!!!!!

 

Real quick:  Follow us on Instagram @FemmeFitaleFitClub!!!!!  🙂

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Monday – 9/9

I’m not in this month’s boot camp session but they did have their free session this past Monday so I went in the evening.  It was good – I haven’t slowed down TOO much but it is clear I need to get my butt back up in there!  We did everything from X-drills, 1-mile warm up run, abs, abs and MORE abs and did I say X-drills?  I burned over 500 calories and of course FORGOT to take a photo of my heart rate stats on my Polar FT4.  Trust me when I say – I burned a lot of calories from everything we did in there.  It felt good seeing everybody!

 

Tuesday – 9/10

Tuesday I went running with my Femme Fitales and we got in about 4 miles give or take.  The run felt good on Tuesday and the company was great as always.  We now run with knuckle lights to light our path.  I had to get going and wanted to get in a little more than 3 miles so I ran to the post office and back to the car.  I did run ahead because I had to be somewhere and even with the knucklelights I still felt slightly paranoid but I will get more comfortable running in the dark.

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I go by the heart rate reported on Wahoo Fitness because I use their chest strap during my runs.  Wahoo says I burned 525 calories!  That is some nice burn!!!!!

 

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Just so you know, I run with 3 running apps simultaneously.  It may sound like a lot I know but they all serve unique purposes and help to benefit my runs.  I run with Strava (good for running and riding), Nike+, and Wahoo Fitness (I use their heart rate chest strap and they integrate with several apps).

 

Wednesday – 9/11

On this day I returned to the gym and with my trainer.  I took a 2 week break from her and while it felt good, I obviously set myself back because getting in the gym with her had me OUCHING!  We did walking lunges with shoulder presses, step ups with weights, push ups, mountain climbers, backward lunges, squats and jump squats.  It just kept coming PLUS I was late.  I know I am never late but we changed my time to 5:30 am so I need to adjust.  I didn’t wear my Polar FT4 because I just didn’t feel like strapping up but believe I burned some kcals with my personal trainer.

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.

 

Thursday – 9/12

We went out and pounded the pavement this morning.  We had a nice little crew and we ran a fairly flat 3 miler.  I ran around the parking lot a little to get a few more miles but it was good and felt good.  The air was crisp and felt just right.  Here are the deets from Nike+ and Wahoo Fitness for my calorie count.

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Don’t ask me why it is on treadmill mode.  I am happy they HAVE a treadmill mode in Wahoo Fitness.  I must have turned it on by accident.

Friday – 9/13

I slept in nuff said.

That’s my week in review.  I am planning a major week getting in even more miles this week PLUS I am with my trainer 2 days this week.  One of my main goals is to go to bed at a decent hour so I have the proper rest to fuel my workouts and my days!!!!

Ciao for now!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @Femmefitalefitclub

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


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