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Tag Archives: Weight training

Be My Guest!


Do you have a weight loss journey story you would like to share with others?

Do you enjoy a certain physical fitness activity or class you want to spread the word about?

Do you like to prepare delicious and healthy meals or have a special healthy recipe (with pictures) to showcase?

Are you interested in contributing to the Femme Fitale Fit Club blog, then step right on up as we want to speak with you about guest blogging here.

Contact me, Diatta Harris @ diatta@femmefitalefitclub.com and I can share the deets!

Hope to hear from you soon!

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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My New Normal


I have been working out regularly since 2008.  I started working out regularly again then because I went out with some friends, one of whom I hadn’t seen for a year, and she looked FANTASTIC.  Small waist, petite physique … all that.  I wanted to learn how she got that way.  I found out she had been working with a personal trainer.  I knew I had to have it and that is how my twice weekly 30-minute sessions began.  I worked with her regularly from 2008 to about June 2009.  I got laid off in April 2009 so I let my sessions run out until I got back working and could afford paying her again.

It was a fantastic journey because she taught me so much.  She is the first person who talked to me about eating clean and exposed me to other fitness magazines besides SHAPE and FITNESS.  Nothing is wrong with those mags and they serve their purpose but I was looking for something more.  I ended up with subscriptions to Oxygen, Muscle and Fitness HERS as well as Fitness Rx.  I must admit – when I first looked at Fitness Rx it read like all science to me.  I got better and it got better and now it is one of my most favorite magazines.  I wish they published an issue monthly but unfortunately M&F HERS and Fitness Rx only publish every other month,.

She showed me the same exercises done differently intended to work different muscles.  It took the workouts to the next level.  I did cardio on my own when not working out with my personal trainer (Heather).  I did the cardio workouts from Oxygen and other magazines to mix it up.  Their treadmill routines were tough but it helped me with my endurance.  I started doing cardio on the Stepmill in November 2011 and it was GREAT!  That really got my heart pumping and the sweat popping.

I then later discovered and started going to boot camp as of August 2012.  My new love was found.  It challenged me in ways I never thought I could be challenged.  It really helped me see what my body could do and also showed me with hard work my body WILL positively RESPOND.  I still attend boot camp but will be taking a break in May 2013.  I feel like my body is ready for a new challenge and that is what I am in search of.

Back in 2009-2010 I always strived to work out 5 days a week but it NEVER became a reality.  I would easily work out 2 times a week because I had a reason to – working out with Heather, but other than that…I would be lucky to get in another day because the bed was calling and sleeping in was just so easy – especially in the Winter time.  Now my body wakes up at 5:10 am on its own 6 days a week and I definitely work out 5 days a week.  It is my new normal.  I finally did it.  It took signing up for a 3-time a week fitness class at 5:30 am to make it happen.  What do I do on the other 2 days?  I work out with Heather at 6 am of course.  This month I am taking a break from her but I go back to her in May for our twice a week sessions.  This new normal now feels well…normal.  Sleeping in for me is now sleeping until 6:30 am.  It doesn’t feel like a workout unless I am warming up with a mile run under 9 minutes or breaking a sweat so bad it drips into my eyes after the first 15 minutes.  It is all MY new normal and I wouldn’t trade it for the world.

What is your “normal”?  Leave a comment and tell us all about it.

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

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


Guest Blog on FFFC!


Do you have a weight loss journey story you would like to share with others?

Do you enjoy a certain physical fitness activity or class you want to spread the word about?

Do you like to prepare delicious and healthy meals or have a special healthy recipe (with pictures) to showcase?

Are you interested in contributing to the Femme Fitale Fit Club blog, then step right on up as we want to speak with you about guest blogging here.

Contact me, Diatta Harris @ diatta@femmefitalefitclub.com and I can share the deets!

Hope to hear from you soon!

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

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


Happy December 31st


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As we close out the year 2012 I have to admit – I do not look forward to crowded gyms full of people on the fitness bandwagon.  I do have to admit – I must get over my selfish ways because while I hate jockying for equipment and machines, I am very glad to see people taking an interest in their health and well-being.  Even if it is just for a few months.  Gotta start somewhere right?  The biggest challenge of getting started will be staying motivated to come out and go hard when it is cold outside and dark.  Dark and coldness tells the body to cuddle around a cozy fire and go to sleep with some comfort, not head outside into the cold air to clank around cold metal and make your muscles uncomfortable.  But I believe this – if you do not CHALLENGE yourself you do not CHANGE yourself and that goes for any and everything you do.  You can not continue to do the same thing expecting different results.  It just doesn’t work like that.

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So for those who are going to be wandering into the gym for the first time here are some tips and suggestions we have to offer up that you will hopefully find helpful and informative.

Tip #1:  Start off slow.  Don’t jump right in on the hardest machine, most advanced aerobics class or the heaviest weight because you will burn yourself out before you get started.  Slow and steady wins this race.

Tip #2:  I strongly suggest you take advantage of the 3 free Personal Trainer sessions.   Even if it isn’t 3 free, many gyms offer some form of complimentary session with a personal trainer to show you proper form on the machines, weights and exercises.  Form is of utmost importance, it makes sure you do not get injured while you are working on your fitness.

Tip #3:  Stop looking around and concentrate on you, your breathing, your rep and your weight.  If your mind is not 100% focused on what you are doing, you are not getting the maximum results.

Tip #4:  If you worked it right, YES you are supposed to be a little sore after a session at the gym.  It is completely normal and means your muscles are growing.  As you challenge them, you get these small tears in your muscle.  When you rest is when they mend and grow so rest is VERY important when incorporating a weight training routine.

Tip #5:  Wipe off any equipment you use.  Most gyms, if not all, have towelettes with cleaning spray to wipe down treadmills, ellipticals, benches, hand weights, etc.  No one wants your germs and you certainly do not want theirs.

Tip #6:  Please keep conversation to the locker room or walking out of the gym in the parking lot.  If someone approaches you to help you with your form, that is great, but that is not an opportunity to start an all out conversation.  It annoys many folks who are serious about their fitness and if you are gabbying it up, you are not focusing on your stuff.  Focus on you this is YOUR time.

Tip #7:  Try new things every session.  Don’t get stuck in a rut doing the same routine, every session, all the time, same weight.  You will not see results like that and it will get BORING quick.  Check out a kick-boxing class one day, do free weights the next day, try spinning the following day, sign up for Zumba the subsequent day.  It keeps things interesting, works different body parts and incorporates cardio in the routine whic is very helpful.

Tip #8:  Don’t think just because you are not in the gym you aren’t working out.  Remember, abs are made in the kitchen and if you do not clean up what you put in your mouth, you could be sabotaging all of your efforts.  Why work out hard at the gym, get sore, etc. only to constantly eat burgers, fries, ranch dressing, etc.?  You are working backwards.

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Tip #9:  If the weather permits, try and take it outside.  Whether it be running, skiing, snowboarding, etc.  The fresh air will do you good and give you energy as you go through your exercise.

Tip #10:  Try to encourage others to join you at the gym.  The more the merrier and if you have an accountability partner it helps to keep you honest and showing up.  I mean who wants to stand up their friend at the gym after they promised them they were coming?  If you have no friends who are local who you can talk into working out with you, try joining the online FFFC accountability group.  We help encourage each other virtually so that even though we are not there with you, you can remember our posts of encouragement.  Several of us ARE located in the same area and see each other at our workout sessions in boot camp, etc. so it is an added bonus.  Several of us have even travelled to the different cities and met the other ladies.  What a blast!  If you are interested in some online encouragement CLICK HERE to request entry into the group.

So there you have it, FFFC’s tips to bring in 2013 right as you wander into that crazy place of grunts, sweat and clanging metal!  We really do wish everyone the best New Year!  This IS a new year which means you make of it what you choose.  Make it even better than last year.  Set goals, perservere, don’t quit, stay focused, stay committed, stay dedicated and keep it moving!

We wish you all the best and hopefully this time next year, we will continue to see you in the gym and encourage you in our FFFC online group.  Tata for now and God bless you all!!!!!

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Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us 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


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