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Tag Archives: squat challenge

FFFC September Labor Day Challenges 2013


17086c7afe16fce6f327520c71a91af6 We had a whirlwind month of August.  We posted activity for 4 different challenges, Femme Fitale Fit Club hosted its very first boot camp with LiveRightFitness founder and trainer extraordinaire Sandi Moore, we hosted a Road ID distance challenge AND by the end of the month sent the kiddies back to school and adjusted to new school year schedules.  That is a lot to do in a month and we aren’t stopping now. September is a time where we wave farewell to Summer and embrace the colorful and crisp winds blowing in Fall.  That is my favorite season btw.  With all of this said, we have 4 more challenges this month and I know you all are just gonna CRUSH’EM! AAANNNDDDD……if you need help with staying focused on your workout feel free to request to join our online fitness accountability group by clicking “HERE“.  Consistency is KEY – so hang out with us in the private group to stay motivated and encouraged. Please leave a comment below if you decide to join us in this month’s challenges or tag us in Instagram @Femmefitalefitclub and use hash tag #fffcsept when posting your daily activity for the day.

Challenge #1:  Photo-a-day challenge:  We did this challenge back in July and we had so much fun with it, as well as everybody else, we decided to post another one for this month.  We have really grown as a community and we love looking at photos, so we can’t wait to see all the creative snapshots people will post with this challenge.  The rules are below.

FFFC Challenge September Calendar 2013

Post your photos on Instagram daily: tag @Femmefitalefitclub with hashtag #FFFCSEPT OR on our Facebook page @ http://facebook.com/femmefitalefitness
Grand prize: Soaplandia Scented All-Natural and Organic Soap of your choice1003188_547223265313649_2021054020_n
Winner will be announced the first week of October.  The more activity photos you post the better your chances to win.  Be creative and definitely have fun with it.  Tag your friends so they can join in.  Who says fitness can’t be fun?

Challenge #2:  Push Up Challenge posted on Facebook (click on the photo to see the full challenge) 373160_152410788240922_352596105_n   Challenge #3:  LiveRightFitness 30-Day Squat and Lunge Challenge with Sit Ups:  Enter this challenge here —> https://www.facebook.com/events/1407040886180677/ 555765_10201937324377544_2139293248_n

Challenge #4:  Eat 5 Servings of vegetables a day:

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The power of fresh, all-natural vegetables can’t be underestimated.  Besides being chock full of vitamins and minerals, they help with your physical performance of daily functions including giving you more power and energy during your workouts.  We Americans do not eat enough vegetables of all varieties so this challenge is challenging YOU to do better this month by consciously consuming more vegetables.  Get creative but please steer away from drowning them in calorie-ladened sauces and dressing, frying them (you kill all of the nutritional benefits) or boiling them (all of the minerals and vitamins are left in the boiled water – vegetable broth anyone?)  A serving size is considered a palm-full or 1/2 a cup.  So we KNOW you all can eat 2 1/2 cups of vegetables a day.

And there you have it for the last month in Quarter 3 of 2013!!!  Time is flying don’t get caught short!  Who’s with us????   Leave us a comment on our public Facebook page which stays on and POPPIN!

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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 www.facebook.com/femmefitalefitness

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Road ID Contest (CLOSED)


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Do you walk, wog, jog or run around your neighborhood, on the treadmill or while vacationing?  If so, then you know the importance of having some form of ID on you in the event of an emergency.  Road ID offers attractive, customizable identification in several forms (bracelets, dog tags, shoe tag, etc.) that allow you to workout in style.  They have also graciously agreed to host our next giveaway!  We are extremely excited to be able to give away not 1 but 2 Road IDs that are valued at $35 each.  The winners will be able to customize and order their Road ID directly from their website.

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How Can You Win?

Be one of the two individuals who accumulates the most distance in the month of August by walking, wogging, jogging or running.  We don’t care if you go outside or prefer the treadmill – just get moving and track your distance.

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Contest Rules

1.  Use a walking/running tracking app to calculate your distance every time you are active outside ( some FREE apps include MapMyRun, Runkeeper, Wahoo Fitness, Nike+, etc.).

2.  Take a photo of the treadmill dashboard to show the distance completed when using a treadmill

3.  Post a snapshot of your distance from the app or treadmill, EACH TIME you complete this activity, to the Femme Fitale Fit Club Facebook page (http://facebook.com/femmefitalefitness) using hashtag #fffcroadid and tag us @FemmefFitaleFitClub so we can find all of your posts

3.  Contest starts August 1, 2013 and ends August 31, 2013

4.  Be sure to turn on your tracking app at the beginning of your run or photograph the treadmill dashboard at the end of each cardio session because that is the only proof of distance that will be accepted

There you go!  That’s it.  Post to our Facebook page with, #fffcroadid hashtag, every time you finish your cardio session.

How The Winners Are Selected

  • At the end of the month we will review all of the entrants, calculate who walked/wogged/jogged/ran the most distance in the Month of August (that is why it is important to post a photo of your distance after every cardio session you complete in August)
  • Identify the 2 top entrants who accumulated the most distance during the length of the contest
  • Announce the winners on the Femme Fitale Fit Club Facebook page
  • Confirmed winners will be contacted via Facebook personal messaging or email, if provided, and have 48 hours to respond before alternate winners are selected.

 SHARE this contest with your activity group

to encourage a little competition!

Disclaimer:  Femme Fitale Fit Club has not been compensated by Road ID to host this giveaway.  Road ID is sponsoring the giveaway and will mail the bracelets directly to the winners.  Femme Fitale Fit Club holds no responsibility for any claims of personal injury, property damage or death that may arise from participation in this contest.  Please check with your physician before beginning a new workout routine and participate at your own risk.

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


Suck It Up Buttercup Giveaway


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I saw one of my boot camp sisters with this shirt on and felt I really need to try and host a giveaway for one.  It is so soft (yeah I felt it) and is nicely form fitting.  You want one trust me.  Here is what you have to do to get one:
Here’s the contest (the more you do, the better your chances):

Additional information:

  1. The contest will run from midnight Monday, July 8, 2013 to Monday, July 15, 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 by Wednesday, July 17, 2013

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!

Follow us on Instagram @FemmeFitaleFitClub

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


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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