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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

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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


Work It Wednesday Workout


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This workout was focused primarily on legs.  Everyone knows my hamstrings are TIGHT.  They stay tight.  Well today, my trainer had me working on my hamstrings which must be the weakest part of my body.  I tried not to throw evil looks as I worked through the lactic acid but I am not sure I accomplished that.  Anywho – this is the workout.  Try it on for size and let me know how your legs feel the next day.

REMINDER:  Real quick – we do have a new contest this month called the Road ID contest.  Enter to win a free Road ID valued at $35.  There are some folks going for the GOLD so join the action on our Femme Fitale Fit Club Facebook page and possibly win you one! 

Tuesday

 

Equipment needed

Cable machine

Hamstring curl bench machine

 

 

Exercise

Reps

Weight

Lying hamstring curl – mid range 15 40 lbs
Lying hamstring curl – top range 15 40 lbs
Single leg hamstring curl – right 15 20 lbs
Single leg hamstring curl – left 15 20 lbs
Cable machine squat and shoulder   press 20 30 lbs
Cable machine alternating backward   lunge and bicep curl 20 30 lbs
Cable machine calf raises 50 30 lbs
Diamond push ups 20 NA
Mountain climbers 30 sec NA
Lying hamstring curl – mid range 15 40 lbs
Lying hamstring curl – top range 15 40 lbs
Cable machine squat and shoulder   press 20 30 lbs
Cable machine alternating backward   lunge and bicep curl 20 30 lbs
Cable machine calf raises 50 30 lbs
Diamond push ups 20 NA
Mountain climbers 30 sec NA
Leg extensions 20 30 lbs
Left single leg extension 20 20 lbs
Right single leg extension 20 20 lbs
Cable machine right backward   lunge, single arm row 20 25 lbs
Cable machine left backward lunge,   single arm row 20 25 lbs

DONE   IN 30 MINUTES

The calorie burn was decent.  Need to increase it so it is at least 200 kcals in 30 minutes.

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I was able to cool down this time with a foam roller.  My trainer taught me how to roll on the thing to eventually loosen my hamstrings.  It felt good and I have a much better roller here at home so her recommendation included using the foam roller in the evening on the days I run.  I can do that.  Will update everyone on how I feel after a month of doing this.  🙂

I have some good news and bad news.  First the good news, I had a delicious snack of strawberries and pineapple for snack today during lunch.  Now the bad news, they cleaned out the refrigerator at work and threw OUT my lunchbox!!!!  Grrrrrrrrr!

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

 

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


End Of Time and Week In Review


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First I would like to say I hope everyone had a wonderful time at the Beyoncé concert these past few weeks.  All I have been seeing on Facebook and Instagram are amazing photos and glimpses of Beyoncé on stage in concert with her hair blowing throwing down the dance moves.  You guys looked like you had a ball and I hear it is one of the BEST concerts EVER so I may have to go one day and see for myself.  But due to the abundance of concert photos,  I named this post what I did.  End of Time is one of my favorite songs by her as of late.  It is catchy and makes me want to run faster and harder.

REMINDER:  Femme Fitale Fit Club has several challenges going this month including a 100 mile challenge.  I got about 3 miles in so far and have 97 more to go.  I need to get my butt in gear.

Real quick – we do have a new contest this month called the Road ID contest.  Enter to win a free Road ID valued at $35.  There are some folks going for the GOLD so join the action on our Femme Fitale Fit Club Facebook page and possibly win you one! 

Monday

Boot camp was kicking butt again!  We easily got in about 3 miles that day I believe.  We hooked it up with a bunch of ab work which still has some core HUMMING!  Monday was also the FREE SESSION so we had visitors so I think he took it a little easy on us even though we did have 2 to 3 sprints around the gym to complete.

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Tuesday

Hooked it up with my trainer and she made sure I worked it out!  Wanna see it?  Here it goes.

I warmed up with 10 minutes on the treadmill.

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Then I jumped off and hooked up with Heather to get ready for the torture!  I’m just kidding – she wasn’t that bad.  She is stern, tough yet fair.  She makes sure the muscles get challenged.

Equipment needed

Dumbbells

Bench

Leg press

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The calorie burn was very good!

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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

Wednesday

I returned to boot camp for more torture.  He gave us a sneak peak of the August session which included BURPEES!!!!  UUUGHHHH!  I wanted to run screaming from the room because we had to do burpee pyramids in between jump ropes.  SERIOUSLY?

I did get my calorie burn up but how can’t you with all those burpees?  We also did some new ab moves.  My mile run came in right at 9 minutes.  I GOT SLOWER!!!  EGADS!

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I burned the calories though and have the sweaty shirt and face to prove it!

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Thursday

I wanted to sleep in so I did.

Friday

I went to bed so early on Friday I had ENERGY when I worked out with Heather on Friday.  It was a good workout and she permanently went up on my weights I think!  2-20 lb dumbbells NOW!?  Long gone are the days of the 10 and 15 pounders.  Seriously though after a while I did have to reduce the weight back to 15 lbs because the 20 pounders were killing my hands.  I seriously need weight gloves.

Equipment needed

Incline bench

Dumbbells

Flat bench

Exercise

Reps

Weight

Incline chest press 15 40 lbs
Seated tricep overhead extension 15 20 lbs
Right bicep curl, left bicep curl,   both arm curls 5 sets 40 lbs
Right forward lunge 20 40 lbs
Left forward lunge 20 40 lbs
Plie squat 20 40 lbs
Tricep push ups 20 NA
Floor bench hops (no bench) 20 NA
Incline chest press 15 40 lbs
Seated tricep overhead extension 15 20 lbs
Right bicep curl, left bicep curl,   both arm curls 5 sets 40 lbs
Right forward lunge 20 40 lbs
Left forward lunge 20 40 lbs
Plie squat 20 40 lbs
Right leg step up with bicep curl 15 40 lbs
Left leg step up 15 40 lbs
Tricep push ups 20 NA
Floor bench hops (no bench) 20 NA
Alternating side lunge w/ shoulder   press 16 30 lbs

DONE   IN 30 MINUTES

My trainer was a little disappointed in the amount of burn but I tried to tell her I am sweating and my heart rate was up!  LOL
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This is how I go into the world when heading to the gym or boot camp.
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And I ate a healthy snack later on in the day – mangoes, pineapple and grapes!  YUM!  That is truly Earth Candy.
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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.

That’s my week in review.  I hope to have a better one next week because I will be running with my fitness sisters and I always enjoy that.  Have a great week and stay tuned for more of my updates.  BTW I measured my waist for the new Aria Fitbit scale my husband bought (review coming soon) and I am 30 inches.  I have some cardio work to do.

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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