Thursday, April 30, 2015

Bad Knees Boot Camp E-Book - Coming Soon

I'm so excited about the launch of my first e-book.  This book is inspired by my clients with knee problems, who have been doing workouts I developed over the years. The book will be available in late May or early June so watch for it.

For those who don't know, I have recently developed moderate arthritis in my knees. I decided to share my workouts with those who have an intermediate to advance level in fitness but don't want to give up working out at an intense level.  The book does start out with a beginner workout routine but that same routine could also be bumped up to a more advance level by using heavy weights or thicker workout bands or tubes.

Here is one example of my beginner routines and this workout is on the floor:

Bad Knees Boot Camp Floor Workout #1
Clams with a weight or elastic band or without
V-situps (The 3rd variation & I like the weight in my hands not between the legs)
Break and Repeat
Perform each exercise for 30 seconds to 1 minute depending upon your fitness level. There is a 15 second break between each exercise. Go through all of the exercises and repeat 2 - 3 times.  Cool-down


Wednesday, April 29, 2015

Workout Wednesday - WOW #77

Workout Wednesdays - WOW #77

Welcome to this week's Workout Wednesday (WOW) Link Up!

BROUGHT TO YOU BY YOUR HOSTESSES 

Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser.


Workout Wednesday Link Up co-hostesses





DISCLOSURE:  REGARDLESS OF WHICH BLOG YOU POST YOUR LINK, IT WILL DISPLAY ON FEMME FITALE FIT CLUB AND THE FRUGAL EXERCISER

How to Participate:

1. Follow, Like and/or Subscribe to your hostesses :
    • Diatta Harris (Femme Fitale Fit Club)| Facebook | Twitter | Instagram
    • Sheila Simmons (The Frugal Exerciser) | Twitter | Facebook Instagram 
    • Subscribe via GFC or email.
    • 2.  Post our badge on your site so folks "hear" about our weekly link up3.  Leave no more than 2 links to your blog, Facebook or YouTube post or video using the link up tool/button below4.  Invite your like-minded friends!  We love finding and reading new blogs so spread the word so we can increase the size of our parties every week til we make the walls sweat!!!!  I told ya we party hard!  :-)5.  Use hashtag #wowlinkup when you comment on someone's post so they know how you found them6.  Last but definitely not least, HAVE FUN!  This IS a party.

                               The Frugal Exerciser and Femme Fitale Fit Club

    Saturday, April 25, 2015

    Fitness Gifts For Mother's Day 2015



    I haven't done a list like this in two years, and I decided to do it this time in a slide presentation. I'm getting carried away since I found out about Slide Share. Here are my picks for the best Mother's Day gift for the active mom.

    1.    Paleo Treats Yummy treats for the mom following the Paleolithic diet. $57.00

    2.    Tory Burch Fitbit Tracker Bracelet  Change your tracker into a super-chic accessory for when  you are at work or out on the town, day or evening, with the Silicone Printed Bracelet.  $39.00

    3.    inov-8 F-Lite™ 182 Get this light cross training shoe today because it's on sale and they only have a limited number of sizes.

    4.    Power Systems Kettle Bells  They are an excellent piece of strength equipment for the mom who wants to get in shape or who wants to try something different. Click the link and check out their sales page too.  $21-$50

    5.    Gliding Discs   Gliding discs are great for working your legs, core and upper body. Check out my infographic and blog post for a total body workout using this these discs. $15

    6.    Trina Turk Recreation 'Rec Check' Leggings  Super cute and super sexy for the fitness fashionista.  $96

    7.     BistoMd Meals  For the mom who wants to lose weight. Give her a break from cooking separate meals for herself. You can also request meals for a special diet.  Read my review. $179.95 for 1 weeks and 149.95 for 5 days.
       
    8.     Spa Finder eGift Card  Pamper your mom and give her a SpaFinder eGift card. Everyone woman wants to be a queen for a day.



    Wednesday, April 22, 2015

    Workout Wednesdays - WOW #76

    Workout Wednesdays - WOW #76

    Welcome to this week's Workout Wednesday (WOW) Link Up!

    BROUGHT TO YOU BY YOUR HOSTESSES 

    Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser.


    Workout Wednesday Link Up co-hostesses





    DISCLOSURE:  REGARDLESS OF WHICH BLOG YOU POST YOUR LINK, IT WILL DISPLAY ON FEMME FITALE FIT CLUB AND THE FRUGAL EXERCISER

    How to Participate:

    1. Follow, Like and/or Subscribe to your hostesses :
      • Diatta Harris (Femme Fitale Fit Club)| Facebook | Twitter | Instagram
      • Sheila Simmons (The Frugal Exerciser) | Twitter | Facebook Instagram 
      • Subscribe via GFC or email.
      • 2.  Post our badge on your site so folks "hear" about our weekly link up3.  Leave no more than 2 links to your blog, Facebook or YouTube post or video using the link up tool/button below4.  Invite your like-minded friends!  We love finding and reading new blogs so spread the word so we can increase the size of our parties every week til we make the walls sweat!!!!  I told ya we party hard!  :-)5.  Use hashtag #wowlinkup when you comment on someone's post so they know how you found them6.  Last but definitely not least, HAVE FUN!  This IS a party.

      The Frugal Exerciser and Femme Fitale Fit Club

      Wednesday, April 15, 2015

      Workout Wednesdays - WOW #75

      Workout Wednesdays - WOW #75

      Welcome to this week's Workout Wednesday (WOW) Link Up!

      BROUGHT TO YOU BY YOUR HOSTESSES 

      Diatta Harris | Femme Fitale Fit Club and Sheila Simmons | The Frugal Exerciser.


      Workout Wednesday Link Up co-hostesses





      DISCLOSURE:  REGARDLESS OF WHICH BLOG YOU POST YOUR LINK, IT WILL DISPLAY ON FEMME FITALE FIT CLUB AND THE FRUGAL EXERCISER

      How to Participate:

      1. Follow, Like and/or Subscribe to your hostesses :
        • Diatta Harris (Femme Fitale Fit Club)| Facebook | Twitter | Instagram
        • Sheila Simmons (The Frugal Exerciser) | Twitter | Facebook Instagram 
        • Subscribe via GFC or email.
        • 2.  Post our badge on your site so folks "hear" about our weekly link up3.  Leave no more than 2 links to your blog, Facebook or YouTube post or video using the link up tool/button below4.  Invite your like-minded friends!  We love finding and reading new blogs so spread the word so we can increase the size of our parties every week til we make the walls sweat!!!!  I told ya we party hard!  :-)5.  Use hashtag #wowlinkup when you comment on someone's post so they know how you found them6.  Last but definitely not least, HAVE FUN!  This IS a party.

        The Frugal Exerciser and Femme Fitale Fit Club

        Monday, April 13, 2015

        Boston Bound On Paleo

        Meet Eduardo Hernandez  



        Running-on-the-paleo-diet

        Let me introduce Eduardo Hernandez -- he is my girlfriend's boyfriend; a runner that has qualified for the Boston Marathon. 

        What made you decide to change your lifestyle?

        In February of 2012, I decided to change my lifestyle because it negatively impacted my running. I was running without watching what I consumed. Because I love to eat, especially Mexican food, I never thought that the food I ate would impact my running. But the more involved I became with my  running, the more I realized the detriment of my bad eating and drinking habits. It is upon that realization, I decided to stop drinking alcohol and made the decision to eat better. 

        What was your first race?

        My first race was the 10 kilometer Rockdale Ramblin Run in Joliet, Illinois, in 2012. My time placed me as one of the top forty finishers and fourth in my age group. Even though I did well in that race, I didn't know about personal records (PRs), pacing, race time, running nutrition, and etc. But I knew I had uncovered a passion for the sport, and I have been running ever since.


        What other races have your run?

        That same year (2012), I ran a Half Marathon in July and a Chicago Marathon in October, in 3 hours and 8 minutes. In 2013, I shaved my marathon time by 11 minutes, to 2 hours and 57 minutes. My first year of running was the beginning of a new racing era. I have been entering many races, since then, namely the 2014 Ragnar Relay race. This is a race that entails 6 runners running about 200 miles, from Wisconsin to Chicago. The race is spread out over 2 days and by the time we reach Chicago, we are pretty much spent. In October of 2014, I ran the Chicago marathon again and qualified for the Boston marathon which will take place on April 20, 2015.


        Do you practice other sports?

        Yes, I weight train, swim and cycle because I will be doing my first Half Ironman, this year, in Miami on October 25, 2015.

        I hear you follow the paleolithic lifestyle, do you follow it while you are in training?  

        In January, my girlfriend and I went on WHOLE 30 - the detox version of the Paleo lifestyle. It is a stricter version of the Paleo program. We wanted to cleanse our bodies and, lose the extra pounds we gained over the holidays. We were on the Paleo diet beyond the intended 30 day program, making sure we continue to eat clean. Every now and then, I come off of it but it is usually during my “cheat day.” I am a lot more conscious of the foods that are healthy and that benefit my training.

        What are your future goals?

        I want to PR (Personal Record) in Boston with a time of less than 2:57. I also hope to and do well in the Miami Half Ironman. My goal is to complete the Half Ironman Marathon in 5 hours and 30 minutes or less. I also would like to qualify for the Kona Ironman in Hawaii, in the near future.

        Where can folks keep up with you?

        They can follow my progress in Facebook under my name.




        Thursday, April 9, 2015

        Viral Facebook Fitness Videos



        Popular-Facebook-Videos

        The following Facebook fitness videos have gone viral and for good or bad I have to admit, they catch your attention. What do you think and would you attempt to do some of these exercises?
        Fitness Friday