Wednesday, May 20, 2015

Workout Wednesdays - WOW #80

Workout Wednesdays - WOW #80

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, May 16, 2015

    There Is Life After Running


    No-More-Running

    My running career ended in 1995 during the hottest summer ever recorded in Chicago. The heat wave of 1995 killed over 1000 people. I gave up running and instead took up cycling.

    My running career started right after I graduated high school back in 1979. I thought that if I looked good, guys would notice me...not! Men actually love a confident woman but I didn't realize that at the time. Anyway, I ended up developing a passion for running and anything related to exercise. This new found love made me change what I was pursuing in the university from a business major to a physical education major. Running was still my friend when I was in school for my masters in exercise physiology and even when I met the man to be my future hubby. When I finished school, I started working, kept running and also taught fitness classes.

    This all came crashing down in 1995 when I developed plantar fasciitis. I had to stop running and had to cut back on spinning, my step aerobics classes and everything else that involved any impact or pressure on my foot. When I got better which was in June of 1995, I took up cycling. My favorite thing to do was to cycle along the lakefront on Sunday mornings. I loved my morning 25 milers. From time to time, I would attempt to run a 5K but every time I tried, I ended up with a sore ankle that would last for weeks. Finally it dawned on me, that my body was telling me it was time to hang up my running shoes.

    In September of 2014, I was diagnosed with moderate arthritis in my knees. Of course I was bummed about it because I thought I protected myself from developing arthritis by curtailing my impact activities. My doctor told me that it was good I had given up running many years ago because had I not; right now I probably would have needed a knee replacement...yikes! 

    This is a message for those who are running but are constantly going to physical therapy. I mean you are there so many days of the year; you know all of the staff and have even gone out with them for drinks a few times. I have encountered friends and family members like this but they keep trying to run even though their body is giving them plenty of signs to stop. It is time to let it go. There is life after running and believe me your body will thank you for it.

    Wednesday, May 6, 2015

    Workout Wednesdays - WOW #78

    Workout Wednesdays - WOW #78

    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, May 4, 2015

      Bridal Workout Plan

      Bride-exercise-program

      The Bridal Workout plan is a series of workouts I designed to get you ready for your wedding and honeymoon. The plan has most of my workouts plus a couple of your own for a complete workout routine. Start at least four months but preferably 6 months before your wedding. If you wait too late, you will have to do this plus a very strict diet to get you ready.


      4-6 Months Before the Wedding 
      (Intermediate & Advance Level)

      Week 1 & Week 2
      Day 1: Wedding Arm Workout plus any cardio of your choice for 30-40 minutes
      Day 4: Rest
      Day 5: Get Ready For The Dress Workout
      Day 6: Intermediate and Advance Ab Workout plus cardio of your choice
      Day 7: Run for 30-40 minutes or Run Walk Program (Find your Level)

      Week 3 & Week 4
      Day 1: Jump Rope Intermediate to Advance Level
      Day 3: Cardio your choice 30-40 minutes
      Day 4: Rest
      Day 6: Rest
      Day 7: Weight workout of your choice

      Week 5: Complete rest (no workouts) along with clean eating 
      Week 6: Restart weeks 1 and 2

      ---------------

      4-6 Months Before the Wedding 
      Beginner Level

      Week 1 & Week 2
      Day 1: Wedding Arm Workout plus any cardio of your choice for 15-30 minutes
      Day 4: Rest
      Day 5: Mother of the Bride Workout
      Day 7: Walk for 30 minutes or Run Walk Program 


      Week 3 & Week 4
      Day 3: Cardio your choice 35-40 minutes
      Day 4: Rest
      Day 5: Baby Boot Camp Workout
      Day 6: Rest
      Day 7: Workout of your choice - Pilates, yoga or weights

      Week 5: Complete rest (no workouts) along with clean eating 
      Week 6: Restart weeks 1 and 2


      Nutrition:

      If you don't want to cook, consider home meal delivery companies:
      BistroMd
      Paleo On The Go
      Paleo On The GO


      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.