Worthington Overlook Running Crew

I woke up at 6:30 am because since I normally wake up at 5 am my body is just used to being up.  Not a bad thing just an observation.  I sent out an invite earlier this week about a Worthington Overlook Run with the ladies of Femme Fitale in the private group as well as on the email distribution list.  I received 2 RSVPs.  One person showed up, one person was tentative and didn’t show up and surprisingly one person who didn’t RSVP showed up.

We took it outside and it was ON at 8 am.  Last year I tried to schedule 7 am runs but folks weren’t really feeling it – especially after a long and hectic work week.  I prefer early morning activity but I can definitely compromise with an 8 am run.  Plus the weather broke and it is gorgeous outside (not too hot or cold) so it was perfect for a run.

I suited up with my UA running jacket which helps to protect me from the elements along with my Wahoo Fitness HRM.  I now use 2 running apps when I run outside (Nike+ and Wahoo Fitness).  Together they make the complete perfect running app to me.

I started out with just the single person who RSVPd and showed up.  About 1/2 mile into our run my phone rings which interrupts my music and the other young lady is at my house about .75 miles back.  LOL.  She asks what I am doing and I tell her “RUNNING”.  She is so hardcore she tells me to keep running and she will catch up to us – it will push her to run faster so she can catch us.  I LOVE running with her because she does push the limits and really helps us to push each other.  She is NO JOKE!

We get to the first corner of the run and while my pace is faster than the first young lady, I waited for her at the corner and did 50 jumping jacks.  Gotta keep that heart rate up right?  Then a passerby pulled over to ask me for directions.  LOL!  Once my neighbor caught up to me I told her I was sprinting up the hill of the next leg.  She told me to go on with my bad self and she will meet me at the next corner.

So OFF I went and sprinting up that hill felt really good.  Boot camp definitely has me STRONGER with better endurance.  I then waited for my neighbor at the next corner and we walked the full length of Owings Mills Blvd.  Right past Bonita Ave. my 2nd neighbor who was running to catch up caught up to us.  Once we crossed over Owings Mills Blvd to come back in the neighborhood – we ran that final leg up Gwynnbrook into our neighborhood.  Then we walked it home.

It was a beautiful day, great company and great exercise to get that heart rate up before we get started with our hectic weekend.  I am so happy the ladies came out and am amped to do this again next weekend.  I am wondering if we just do our normal indoor workouts outdoors.  What do I mean you say?  Walking lunges, jump rope, bicep curls, tricep extensions, walking squats and the like.  Whatcha think?

Apparel:  Under Armour running jacket, Lululemon top, Under Armour running capris, Asics GT2170 running shoes, Balega running socks, Wahoo fitness HRM strap, Yurbuds earbuds

 

 

Also, don’t forget the contest I am in from March until end of May!!

vote for me DAILY (more like every 24 hours) by clicking >>>>>>> HERE<<<<<<<<

 and after “LIKING” the page and possibly installing the social treadmill app, scroll to the bottom and look for my name Diatta Harris and this face.

Tips:

1.  You will have to “ALLOW” the Social Treadmill app

2.  You WILL have to “LIKE” the Brick Bodies page but no worries, once this is done – unlike them if you wish

3.  Best to vote via iPad, laptop or desktop.  Mobile phone will work but is a little tricky

4.  You can only vote every 24 hours vs. every day (clock does not reset when the hand strikes midnight)

So come on….all I ask is you spend 5 seconds of your day – well every day until the contest ends to keep voting for me so I can place first!!  Here’s a big smooch in advance thanks for helping me win MUAH!!!!!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook Facebook

No Excuses #Workout

Sometimes you have to be flexible and that is just what I was this morning.  My trainer needed to move my time so I met her bright and early at 5:00 am today.  Well it actually wasn’t that bright – it was PITCH BLACK but I showed up rearing to go.  I got there before they even unlocked the doors.  Below is the workout of the day.  No excuses is what I say when it comes to doing something for YOU and getting in the hard work to keep your body healthy.   ENJOY and let me know if you decide to work this routine.

Equipment:

Bench

Dumbbells

Mat

No   Excuses #Workout
#	Exercise	Rep	Weight
1	Recline   bench – front raise	12	10 lbs
2	Recline bench – chest   press	15	30 lbs
3	Recline bench – chest   flyes	15	20 lbs
4	Alternating front   lunge – hammer curl	15	30 lbs
5	Left   side lunge – bicep curl	10	30 lbs
6	Right   side lunge – bicep curl	10	30 lbs
7	Calf   raises	50	30 lbs
8	Jump   lunges	20	NA
REPEAT (increasing   reps as needed)
9	Leg raises	20	NA
10	Bicycle crunches   (full extension)	15	NA
11	Front   plank – right leg raise 5 sec, left leg raise 5 sec (alternate)	30 sec	NA
12	Right   side plank star	10 sec	NA
13	Left   side plank star	10 sec	NA
REPEAT
Done in 30 minutes

Disclaimer:  Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program.

Here are the calories  burned and where my heart rate peaked and averaged.

Also, don’t forget the contest I am in from March until end of May!!

vote for me DAILY (more like every 24 hours) by clicking >>>>>>> HERE<<<<<<<<

 and after “LIKING” the page and possibly installing the social treadmill app, scroll to the bottom and look for my name Diatta Harris and this face.

Tips:

1.  You will have to “ALLOW” the Social Treadmill app

2.  You WILL have to “LIKE” the Brick Bodies page but no worries, once this is done – unlike them if you wish

3.  Best to vote via iPad, laptop or desktop.  Mobile phone will work but is a little tricky

4.  You can only vote every 24 hours vs. every day (clock does not reset when the hand strikes midnight)

So come on….all I ask is you spend 5 seconds of your day – well every day until the contest ends to keep voting for me so I can place first!!  Here’s a big smooch in advance thanks for helping me win MUAH!!!!!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook Facebook

Too Close #Workout

I may not mind being too close given how cold it is out here on the East Coast but nonetheless I trekked my behind out to the gym in the cold dark night to get it in with trainer extraordinaire Heather Brooke Malone Wolf (phew that is a mouthful).  Anywho this is the latest we did and let me just say she did not take it easy on me!  I was hating it at the time but felt better when it was all over.

Do it for yourself especially if you want to further develop your upper body and let me know how you like it.  ENJOY!

Equipment needed:

• Barbell
• Bench

Too Close #Workout
#	Exercise	Reps	Weight
1	Chest   press	15	40
2	Dumbbell   flyes	15	30
3	Lateral   chest press	15	40
4	Standing   rows	20	40
5	Bulgarian   squat – left	20	40
6	Bulgarian squat – right	20	40
7	Squats	20	40
8	Calf   raises	20	40
9	Diamond   push ups	20	NA
10	Mountain   climbers	45 sec	NA
REPEAT 1 – 10
11	Bench jump switch lunges	1 minute	NA
12	Leg   raises	20	NA
13	Hip   raises	20	NA
14	Leg   raise pulses	20	NA
15	Leg   raise hold	20 sec	NA
REPEAT 11 – 15
DONE

I am soooo loving this new song “Too Close” by Alex Clare.  It gets me AMPED!

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. 🙂

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Join our discussion online at Facebook Facebook

YOLO #Workout

What my body looks like in my mind. ❤

Life is short and You Only Live Once so make it count!   I am one who wants to sleep in when I realize the morning is dark and very cold but I still figure out how to get my butt up and get a work out in because hey…..tomorrow is not promised and consistency is key.  So in between working out at my boot camp I see my personal trainer and she concocted this latest challenging workout which rocked my entire body.  OY!  Now that is over, I feel good that I got up in 18 degree weather to experience her punishment.  Helps to make a better and stronger me!  Try this workout and leave me a comment about how you feel afterwards

Equipment needed:

• Barbell
• Dumbbell
• Bench

YOLO #Workout
#	Exercise	Reps	Weight
1	Leg   press – mid motion	12
2	Leg press – full motion	12
3	Right   leg step up – knee up	20	10
4	Left   leg step up – knee up	20	10
5	Decline   push ups	20
6	Jump   lunges	20
7	Leg   press – mid motion	12
8	Leg   press – full motion	12
9	Right   leg step up – knee up	20	10
10	Left   leg step up – knee up	20	10
11	Decline   push ups	20
12	Jump   lunges	20
13	Squat   and bicep curl	15	30
14	Decline   crunches	20
15	Decline   ab twists	20
16	Sumo   squat pulses	20	25
17	Sumo   squat calf raises	20	25
18	Squat   and bicep curl	20	30
19	Decline   crunches	20
20	Decline   ab twists	20
21	Sumo   squat pulses	20	25
22	Sumo   squat calf raises	20	25

Bang Drake in your ear when you getting your metal and GRUNT on.  WOOOO!

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. 🙂

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Join our discussion online at Facebook Facebook

Woman vs. Machine #Workout

Now this is the kind of routine I like.  I did this with Heather (if you didn’t know already she is my personal trainer).  Anywho, this workout kept me moving around from machine to machine in a circuit fashion, the weight varied and the constant movement kept it interesting.  Can you tell I felt good on Friday?

You will need the following equipment for this workout:

• cable machine
• leg machine
• squat machine
• seated row machine
• adducter/abducter machine

Use the weight that suits your fitness level where appropriate.

Woman   vs. Machine #Workout
#	Exercise	Reps
1	Leg extensions	15
2	Single leg ext – left	15
3	Single leg ext – right	15
4	Leg extensions  – toes turned out	15
5	Seated row	20
6	Adducter	20
7	Diamond push ups	20
8	Mountain climbers	45 sec
9	Plank position – hop in and out	20
Repeat Exercises 1 – 9
10	Tricep pull downs	20
11	Squats	15
12	Single leg squat – left	15
13	Single leg squat – right	15
14	Jump lunges	20
Repeat Exercises 10 – 14
Done in 30 minutes

Disclaimer: This workout was created by a certified trainer based for 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. 🙂

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook Facebook