WHAT A CHRISTMAS GIFT THIS WOULD BE!

 GIVE A LOVED ONE THE GIFT OF HEALTH AND WELLNESS!


FitFabulousFlyer_fees

Your Body. . .

. . . is the REAL sanctuary! What do you have going on in there? It’s time to clean it up and get rid of all the toxins – toxic people, toxic thoughts, toxic foods, and toxic actions! Have FAITH in yourself, REPENT, and RECOMMIT to YOU!

JOIN THE MOVEMENT

December 6

Resolution Plan???

 

 

 

2015 is Almost Here!

Are you thinking about your resolutions? Thinking about getting in the best shape of your life once again?
plan

Then, it is time to get FOR REAL this time and make that commitment to yourself – NO ONE ELSE!

“True happiness comes from the joy of deeds well done, the zest of creating things new.” 
— Antoine de Saint-Exupery
 

GO TO: JOIN THE FIT & FABULOUS MOVEMENT NOW!

To RSVP for the next information session on DEC 6.

Fit and Fabulous Forever Movement Next Information Session – DEC 6

Early Bird Registration ENDS DECEMBER 1! Register NOW and Save!December 6

 


 

RSVP NOW!


 

What Support Do You Need?

FFF_F2D_flyerNov8

Don’t be afraid to ask for and seek help…

Everyone struggles with getting and staying on a healthy and fit lifestyle plan, but it can be done with the right supportive environment, community of like-minded and goal-oriented individuals, and a network of professionals with the expert knowledge that serves and supports your goals.

The Fit & Fabulous Forever Movement’s Vision is tbe a global leader in nutrition and fitness education, creating lasting lifestyle changes, and empowering the community of individuals whom we serve.

The Fit & Fabulous Forever Movement’s Mission is to provide a revolutionary program that supports women in developing healthier lifestyles, recognizing their own inner beauty and strength, and by providing continuous education for maintaining a fit and fabulous life.

EAT HEALTHIER and EXERCISE MORE – How Do You Plan to Get There?

planDo you know where you are going?

There is a saying: “If you don’t know where you’re going, you’re likely to wind up anywhere.”

Will anywhere be exactly where you want to be? More than likely it will not. We all have control of our destiny, and it is up to us to take the lead and take control of our own goals and dreams. It is not healthy – mentally or physically – to let others lead OUR way – THE WAY THAT IS BEST FOR US.

So, determine your plan and how you will get it done!

First, you must be specific about what you want to achieve. Know your goals! Your intentions must be very specific, with specific action steps that will help you attain your goal.

Second, create measurable milestones. In order to know if you are on track and moving towards your goals, develop milestones to attain each step of the way, because they will keep you motivated.

Will there be specific steps you must take to get to each milestone?

YES! So, the third step is making a list of tasks you must complete to get to each milestone. Break these tasks down into small chunks, so that they are easily attainable. Next, add a timeline. Adding dates will make the plan solid and you will find that you feel obligated and accountable to yourself! This is the most important step!

NOW, VISUALIZE YOUR PLAN COMPLETED! SEE SUCCESS! FEEL HAPPINESS!

Don’t think you can do this alone? Do you feel you need more support to achieve your goals – maybe a buddy, a life coach, a personal trainer, a nutritionist?

Then, you MUST REGISTER NOW to join the FIT & FABULOUS FOREVER MOVEMENT! Attend the next information session on November 8 to learn more about this revolutionary program.

RSVP NOW

 


 My Partners




Free Shipping On Orders Over $99 In The United States At GadgetsandGear.com







F2D-logo_final
banner_Better-Nutrition_234x60

Tips for Optimum Health and Weight

4 Simple tips to live by:

  1. Drink enough water
    1. Consume at least 64 ounces daily (will vary by activities)
  2. Eat real foods
    1. Whole-based nutrition with fruits and vegetables
    2. Lean Protein
  3. Stay active
    1. Be sure to get outside and enjoy the outdoors
    2. Exercise at least 3 times per week
    3. Do fun physical activities with your family – getting everyone involved is key!
  4. Get enough sleep
    1. More than 6 hours each night is good (less than this can take a major toll on your health)
      1. Rest is good for recovery. You owe it to yourself!

 Seem simple enough?! Now, go do it!

 

Today: Back / Biceps & Progress

20130510_120301_resized
Before Workout
20130510_104243_resized
During Workout

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Now that I have been diagnosed with IBD (Inflammatory Bowel Disease), I have to take anti-inflammatory pills forever, and a day. I’m not ashamed of it. It is what it is, and many people are affected by this disease. I’m not sure how it is going to affect my ability to compete in the future because anti-inflammatory meds can prevent muscle gain. I will continue to workout and train because I would like to believe that I can find a way to cope with this disease and still compete. There is so much more I want to do in the fitness world. I am currently working to earn my CPT certificate, and hope to have it by the end of the year!

Today I worked my back and biceps, with a little cardio at the end. Here’s what I did:

10 minute warm up – CrossrampAssisted Pullups, 3 Sets, 40 lbs, 5 reps
Dumbbell rows, 3 sets, 40 lbs, 10 RepsDumbbell Bent Over Lateral Raises, 3 Sets, 15 lbs, 10 RepsDumbbell Alternating Biceps Curl (standing), 3 Sets, Weight 15 lbs, 10 Reps
Dumbbell Alternating Biceps Curl (standing), 3 Sets, Weight 20 lbs, 10 Reps
Barbell Row, Bent Over (standing), 3 Sets, Weight 50 lbs, 10 Reps
Barbell Biceps Curl (standing), 3 Sets, Weight 30 lbs, 10 Reps
Reverse Machine Flys (seated), 1 Set, Weight 50 lbs, 10 Reps
Reverse Machine Flys (seated), 2 Sets, Weight 50 lbs, 12 Reps
Leverage Machine Row (seated), 3 Sets, Weight 60 lbs, 10 Reps
20 minutes, Treadmill, Incline 10, Rate 3.0

Today’s Workout: LEGS & ABS

English: an exercise of calves
Leg Press

 

On my Facebook page, I know I almost always post about leg day. I do work all of my body parts, BUT I LOVE LEG DAY! And, my legs, glutes, & hams are the hardest part of my body to lean out – which is typical for women. I often work my legs twice-a-week. AND, after Cinco de Mayo in the office yesterday, I really needed to make up for all the good food (and treats). So, here’s what I did:

 

10-minute warm-up on the CrossrampLeg Press Machine (incline), warm-up Set, Weight 90 lbs, 20 Reps,
Leg Press Machine (incline), 1st Set, Weight 360 lbs, 8 Reps,
Leg Press Machine (incline), 2nd Set, Weight 360 lbs, 8 Reps,
Leg Press Machine (incline), 3rd Set, Weight 360 lbs, 8 Reps,
Leg Press Machine (incline), 4th Set, Weight 270 lbs, 12 Reps,
Leg Press Machine (incline), 5th Set, Weight 270 lbs, 12 Reps,
Leg Press Machine (incline), 6th Set, Weight 270 lbs, 12 Reps,
Leg Press Machine (incline), 7th Set, Weight 180 lbs, 15 Reps,
Leg Press Machine (incline), 8th Set, Weight 180 lbs, 15 Reps,
Leg Press Machine (incline), 9th Set, Weight 180 lbs, 15 Reps,
Leg Press Machine (incline), 10th Set, Weight 90 lbs, 20 Reps,
Leg Press Machine (incline), 11th Set, Weight 90 lbs, 20 Reps,
Leg Press Machine (incline), 12th Set, Weight 90 lbs, 20 Reps,
Machine Leg Curl (prone), 1st Set, Weight 30 lbs, 20 Reps,
Machine Leg Curl (prone), 2nd Set, Weight 30 lbs, 20 Reps,
Machine Leg Curl (prone), 3rd Set, Weight 30 lbs, 20 Reps,
Leg Raise, Rest On Arms, 1st Set, Weight 0 lbs, 12 Reps,
Leg Raise, Rest On Arms, 2nd Set, Weight 0 lbs, 12 Reps,
Leg Raise, Rest On Arms, 3rd Set, Weight 0 lbs, 12 Reps

 

Good burn, legs are tight, and I’ll barely be able to walk tomorrow, and the day after that, and probably the day after that – LOL! #ILOVEIT!

 

 

Boost Fat Burning!

Plyometrics, or “plyo,” helps you burn twice as many calories and adds spice to your workout. It encourages muscle development, speed agility, endurance and quickness. It stimulates many different muscle groups, which helps transform fat into lean muscle. It’s great for the larger muscle groups like legs, butts, thighs, and arms.
Below are a few tips for performing plyometrics:
  1. Before you start, stretch for 10 to 15 minutes to help loosen muscles and joints.
  2. Start slow, then increase the speed between jumps as you become more comfortable with the exercises.
  3. Use your arms for balance.
  4. Always land with knees bent (not locked) to “cushion” the joints on impact.

Here are some basic plyo exercises to begin with:

  1. Squat jumps
  2. Lateral jumps
  3. Front jumps
  4. Alternating lung jumps
  5. Single-leg hop
Check out this video by fitness expert John Basedow as he demonstrates some basic plyometric exercises:

http://on.aol.com/video/plyometric-exercises-to-boost-fat-burning-517663043

Sources:

http://www.bodybuilding.com/fun/ask-the-ripped-dude-why-do-plyometrics.html

http://www.lifescript.com/diet-fitness/articles/j/jump_to_a_thinner_you_with_plyometrics.aspx