Workout Wednesday Link Up #50

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

Joining us are our co-hostesses:

Amanda | Eat Hard Work Hard and Heather | Divas Run For Bling

Workout Wednesday Co-Hostesses

 Amanda | Blog | Twitter | Instagram

Heather | Blog | Twitter | Instagram

Be sure to stop by BOTH of our co-hostess’ blogs as they are really cool and full of their fitness and running adventures so read some posts, leave some comments, share and subscribe so you receive regular updates.  We are very happy to have them as co-hostesses.


We created a new WOW Pinterest Board where you can also PIN your post pics for more reach.

WOW Pinterest Board

Make sure you follow the board and let me know via email (diatta@femmefitalefitclub(dot)com) so I can add you to the board so you can start PINNING to the WOW Link Up group board. Add your blog to my fitness and running directory here and follow the ones already posted.

blog-directories

Share this TWEET and invite your other BLOGGER/VLOGGER friends to join the party.


#DoWork is being featured this week in the Workout Wednesday Blogger Spotlight.  Say hello to Ed and show him some love.  He is a biker, runner and swimmer in that order.

Congratulations  Ed!!

Blog | Instagram Google+

 Let’s party!!


 

Disclosure:  Regardless of which blog you post your link, it will display on Femme Fitale Fit Club,  The Frugal Exerciser, Eat Hard Work Hard, and Divas Run For Bling blogs. 

How to Participate:

1. Follow, Like and/or Subscribe to your hostesses and co-hostesses:

2.  Post our badge on your site so folks “hear” about our weekly link up

3.  Leave no more than 2 links to your blog, Facebook or YouTube post or video using the link up tool/button below

4.  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 them

6.  Last but definitely not least, HAVE FUN!  This IS a party.

Femme Fitale Fit Club
GRAB OUR BADGE CODE 

 

 





Women Who Box – Samantha Mellerson

Sam Mellerson female boxer

FFFC:  Please introduce yourself to our readers.

SM:  I am Samantha Mellerson. I describe myself as a wife, mother, soldier for social justice and boxer. For real, that is what it reads on my twitter profile!

FFFC:  How did you get interested in boxing?

SM:  I have been interested in boxing since I was a child. I used to watch the fights with my dad and with my friends. I remember getting together with about 6-7 friends to watch a Mike Tyson fight, when Christie Martin opened up, and I couldn’t believe it. I was mesmerized. I think it had such a huge impact on me, because it didn’t just show me that women COULD box, but it challenged me to think about everything else I would want to do, but thought I “couldn’t”.   

FFFC:  How did you get started in boxing?

SM:  Shortly after I saw that fight, I went around my community to the boxing gyms, to register for boxing, but no one offered traditional boxing. They offered kickboxing and martial arts, so I signed up, but it wasn’t really what I wanted. Fast forward almost 20 years, and I ran into a trainer who I later found out trained fighters, and asked him if he would teach me how to box. It was kind of a bucket list thing at this point. He agreed, and we started out. A few months in, he asked if I would consider a match, and I jumped at the chance. I have been training with him ever since.  

FFFC:  Who do you spar with?

SM:  There is a group of guys that train with the same coach, and we all spar each other. I am the only woman in the group. They are a great group of guys. Our trainer also gets in the ring with us at times.

FFFC:  Have you had an official match and if so, how did it go?

SM:  We are training for an official amateur fight to take place by December 2014.

FFFC:  What do you like most and least about boxing?

SM:  I love the hard core training and discipline. I hate getting injured. Injuries usually happen because of a stupid mistake. 

FFFC:  What is your training program like?

SM:  Warm ups consist of lots of shadow boxing and skipping rope.  Then bag work and pads.  The drills are rough with bursts of speed and power designed to engage your core, and my legs (my trainer gets on me about engaging my legs all the time!)

FFFC:  What would you say is the biggest misconception about females in this sport?

SM:  That we are violent or less feminine. Just not true at all. We are easy going, fun people that can clean up quite nicely! lol

FFFC:  What do you admire most about your physique?

SM:  My upper abs are conditioned quite well. I like that.

Sam Mellerson in No Limits Gym

FFFC:  What general tips do you have for other women interested in getting started with boxing?

SM:  Try it. If you are interested you owe it to yourself to try it out. You will find that the people are friendly and will support your efforts.

FFFC:  What is your daily diet (breakfast, lunch, dinner and snacks)?

SM:  So, I am trying to get better at this. Breakfast, is usually coffee and yogurt, or banana, or sometimes toast with a slice of cheese. Lunch and Dinner are usually a combination of salad, chicken, some veggies and either a pasta or rice. And my snacks usually consist of strawberries, blueberries, bananas, grapes (trying to introduce more apples and pears), wheat thins, cheese sticks, yogurt.  

FFFC:  Do you have any upcoming matches or events?  Tell us all about it.

SM:  I am training now with the hopes of securing an amateur fight by the end of this year. I am really excited about it. Will keep you posted!

FFFC:  Where can I our readers find you on the web and read more about what you do?

SM:  Good question. I am on Facebook and Twitter, but rarely post about my boxing….I just might have to change that! 

Sam Mellerson


I Won with WIN Sports Detergent

WIN Sports Detergent Product Review and Giveaway #SweatHardSmellGreat #WINDetergent #sweatpink

Disclosure:  I received 2 complimentary bottles of WIN Sports Detergent for the purposes of this review.  As always, honest opinions are all my own.  This post contains affiliate links which means if you make a purchase, I receive a small commission from your purchase.

My husband and I are avid fitness enthusiasts.  That means we ENJOY working out.  It also means we wear a lot of fitness clothing typically made of tech material.  Since my hubby cycles plus hits weights, he typically sweats up his tops and bottoms tech gear.  I run around in boot camp, outdoors and in the gym with weights so I also sweat in my fitness clothing practically daily.

What we were discussing was while we love the tech gear for its sweat-wicking abilities, we noticed over time, it holds in odors.  We determined the culprit was the oil left behind on the tech apparel that doesn’t easily wash out with regular clothes detergent.  Even though we washed our fitness gear daily with all types of detergents we thought would be effective, they weren’t.  Eventually we would start smelling remnants of  past workout’s odors.  Either in the armpit, crotch (sorry to gross you out) area or socks.

We had resolved ourselves to throwing out what we had and purchasing new fitness clothes every 3 to 6 months.  And then I heard about WIN Sports Detergent.  Here’s what I learned about it that caught my attention:

WIN Detergent is designed to remove sweat, oil and odors from technical athletic/sports apparel.

Simple words but exactly what I was looking for.

Here’s what I thought of it.

Review:

I threw in a bundle of workout clothes directly after a sweat session outdoors on the pavement.  I tossed in my sweaty socks, capri running pants, sports bra, racer back tank and pullover.

Sports Clothes Laundry

I received 2, 32 oz bottles of WIN Sports Detergent (regular – blue cap and fragrance and dye free – green cap).  I decided to wash my laundry with the blue cap.  I put it on regular wash with warm water and afterwards put them in the dryer.  I immediately pulled them out of the dryer and went to sniff the armpit.  EUREKA no odor at all.  I even wore the items again to workout and nothing.  I wanted to kiss those 2 miracle bottles.  I didn’t stop there, I continued to wash my husband’s workout gear plus my son’s since he is starting sports and I have to say – WIN Sports Detergent does what it says it is going to do and that is all I really ever look for in a product.

Pros:

  • It is effective
  • Works well in high efficiency washer machines (which I own)
  • Made in the U.S.A.
  • Eco-friendly packaging
  • Dye and fragrance-free product options
  • Oh yeah, very affordable – $10.95 for a 32 oz bottle.

Cons:

  • The top is pretty weird to use.  Once I used it to pour detergent into the washer machine, if the cap is not washed out, the detergent will drip down the sides of the bottle from the cap.  They should consider a better design for the cap.
  • Not easily found in stores.  You have to order online.

Rating:

I give this product 9 out of 10 stars.  It is a powerhouse, it comes in eco-friendly packaging, affordable and most importantly effective.  I could not give it a full 10 stars because you can’t purchase it in your local retail stores.

Now who wants to try this amazing detergent for themselves?  Well the team at WIN are generously offering one lucky Femme Fitale Fit Club reader 2, 32 oz bottles of their WIN Sports Detergent (blue and green cap).  Complete the giveaway form below for a chance to win.  This giveaway starts October 20, 2014 – November 2, 2014 with a winner selected on November 3, 2014.  Open to residents of the continental U.S. 18+.  Winner will be contacted via email and have 48 hours to respond otherwise a new winner will be selected.

WIN Sports Detergent Giveaway

a Rafflecopter giveaway

If you don’t want to wait the two weeks to see if you won this awesome giveaway, you can simply purchase WIN Sports Detergent  directly on Amazon.com and use coupon code:  WINGIVE1 to receive $1 off your online purchase.

 

 


Target® C9 Fall Haul 2014

Target® C9 Fall Haul 2014

Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9, all opinions are my own.

It’s that time again…I NEED NEW WORKOUT CLOTHES!  I don’t mean to shout but it really is time especially with the weather change.  Since I plan to run outdoors more often this season I need clothing that will keep me warm during cooler temperatures as well as make me visible to other runners, cars and animals (mostly deer) since it is so dark.

When I was contacted by POPSUGAR about participating in a Target® C9 haul I quickly agreed because of all the reasons I stated above.  Also Target® C9  is very nice for so many reasons such as  #1 it’s my favorite brand of athletic wear hands down, #2 they have some pretty awesome looking workout clothes for all types of workouts  and #3 I knew I would find the perfect outfit to fit my needs to:

A.  Stay warm during my run,

B.  Always be seen while running in the dark, and

C.  Comfort

I picked the following outfit:

C9 by Champion® Women’s Pullover in a deep teal, medium

This garment is made for high performance activity, comes in an array of fun colors and is 100% polyester.

I chose this pullover because it was long sleeve, looked loose enough  for layers, was a beautiful teal color and has a halfway zipper that zips all the way up around the neck to keep the wind out and the cold away.

Target® C9 Pullover

 

C9 by Champion® Women’s Run Legging in stately blue, medium

This garment is 87% polyester, 13% spandex, 86% polyester and 14% spandex with a 28.5 inch inseam

I chose the Women’s Run leggings because they looked very nice, had gorgeous pops of color and also had reflectors.

 

Target® C9 Leggings 2

 

Target® C9 Leggings

While shopping I decided to be a sporty runner with a POP of teal color.  Since the Target® C9 collection has such a variety of fun color options, I knew that wouldn’t be hard.

My total purchase was $47.75 plus free shipping and I saved $7.95.  I consider that very affordable when compared to other brands for similar items.

I wore my outfit on a Friday early-morning run.  I noticed while putting on the leggings, I did not have to squeeze into them.  They slipped right on.  I also noticed zippers at the bottom so you can unzip the legging and easily slip your foot through.  I wore a racer back tank along with a sports bra underneath the pullover.  The pullover was not too form fitting and I still had enough room underneath to add additional layers if I chose.  I took a spin in the mirror and was very excited about my running outfit.

Once I met up with my friends, I received compliments on my gear and we were off to the races.  During my 4.6 mile run my clothes were extremely comfortable.  The leggings felt good and allowed me to maintain a good stride.  The pullover kept me warm enough during the entire run and had enough room for me to swing my arms to maintain a good pace.

The clothing is even roomy enough to do pre and post run stretches easily without the clothes feeling tight.  I really like that.

Front Leg Stretch Target® C9 Fall Haul

Front leg stretch

 

Side Stretch Target® C9 Fall Haul

Side Stretch

 

Forward Stretch

Forward Stretch

Pros:  The outfit was comfortable and roomy.  The leggings were easy to put on.  The items kept me warm enough but did not make me overheat.  The cost of both items was very affordable.

Cons:  I honestly do not have any cons.

Overall rating:  I give this outfit a 10 out of 10.  I absolutely love my Fall Haul running outfit and very pleased with this purchase.  My girls will probably get tired of seeing me in it because it is definitely my new go-to outfit for my outdoor runs this fall season.

What running gear are you planning to purchase for your fall season runs?


Beating My Best, Jabra + Christmas List

Jabra Promo Sport Pulse Wireless Earbuds

Disclosure: This post was sponsored by Jabra. While I was compensated to write a post about Jabra Sport  Pulse Wireless Earbuds, all opinions are my own

Have you ever had a moment you felt would never come?  An experience where you thought you would never get to?  That’s what happened to me when I hit 15 touches in a minute in Sanders Optimum Fitness Boot Camp.  Let me share for a moment.  Fifteen touches are best known as sprint suicides.  You run back and forth between two points on the ground and the goal is to hit each line 15 times within 60 seconds.

For the longest time the best I could do were 13 ½ or 14 touches.  While that is very good and considered quite a fast sprint, fifteen touches remained the lofty goal.  And then my #BeatYourBest moment happened –  I made 15 touches.  The morning started like any other boot camp with warm ups, pushups, etc.  Then he said get on the black line and I knew what was in store.

I was relaxed and didn’t stress over it.  I figured, if I make it great, if I don’t no sweat.  Then he blew the whistle and we were off.   I felt strong and my legs did not get tired at the 30 second mark.  And just like that, 30 seconds later I was crossing the black line on my 15th touch and it was exhilarating.  I was gasping for air but I knew I had hit a major milestone.  There’s no feeling like that in the world.  I’ve since completed 15 touches maybe one more time after but that is ok.  I know if I put my mind to it I can do it again.

Just when you thought you gave your best, you find out you can actually do more.  Jabra believes in the same thing.  They make hands-free audio equipment.   With a dedication to superior sound, innovative technology, and an individual’s inner potential, the opportunities to improve your personal best with Jabra are endless.

Jabra Promo Sport Pulse Wireless Earbuds #beatyourbest

The Jabra wireless line just launched their Sport Pulse Wireless Earbuds.  I want them!!  These wireless earbuds have a biometric in-ear heart rate monitor that detects your heart rate built right into the headphones.   How cool is that?  You simply pair them to a free download of the Jabra Sport Life™ app and you are all set.

I know I track my heart rate during workouts to make sure I am putting in the work and burning those calories so being able to do that with a pair of headphones without any extra gear is pretty awesome.  These earphones are the first of its kind.

Check out this video to see them in action.

These are now on my Christmas list and if I am fortunate enough to have a family member or fitness friend dish out the $199 and gift me with a pair I plan to rock the following songs:

Jabra Playlist #beatyourbest

Nice playlist right?  Check out Jabra – Facebook | Twitter | Instagram

When was the last time you #beatyourbest?

What fitness gear is on your Christmas list?

What songs are you rocking during workouts and runs?


The key to successful, healthy weight loss

The key to successful, healthy weight loss

Health is Wealth! There is nothing that can be achieved in life unless you have a healthy mind and body. Everything in this world is achieved through positive thoughts. A little thought put into leading a healthy life will do no harm. This will instead keep you going and strong enough to work harder to achieve your goals. There are many health issues that man has to deal with. Some of them are caused due to his negligence, while there are some that are caused due to stress and the change in lifestyle.

Weight loss is a major concern that most of us are worried about. People have tried ways and means to deal with this health problem, but have failed. The fact that excess weight gives rise to the risk of other severe health problems, has now made people more aware about the adverse effects of weight gain. This is when people start thinking about weight loss. But, are there only a few common ways in which one can lose weight? Are all these methods healthy enough? Let us take a look at a few habits that contribute to a healthy weight loss, that have helped many people reduce a considerable amount of weight.

  1. Avoid the Unhealthy Weight Loss Practice:

People usually feel that going on a fad diet or consuming weight loss pills will help in losing weight faster. But, these methods proved to be failures and do not help with weight loss. These habits usually make you feel left out and get you back on track like you were before. You will be discouraged and will go back to the diet and habits that you previously followed. This will in fact make you increase some extra pounds of fat.

  1. Avoid Emotional Eating:

The stress at work and at home can be the main cause of various health problems that people suffer from. Eating when you are stressed out, simply to refresh your mind, may only make you eat some extra pounds that may add to your weight. Therefore, it is rightly said that one should avoid eating while in stress or when busy with something else. Make time for food and eat patiently until your stomach is full.

  1. Consume a lot of Fruits and Vegetables:

The high fiber and water content present in fruits and vegetables makes us feel full within more time. This prevents overeating. Thus, you can prefer munching on a few raw or steamed vegetables and some fruits that will help you maintain a healthy diet. You can use them in salads with some spices and a little olive oil to add taste. Fruits can also be a part of your daily breakfast. They will surely make you feel full and give you enough amount of energy that you may need.

Along with the eating habits that tell you to avoid a few unhealthy ones and get used to the good ones, there are also a few more things that will help you to maintain a healthy food environment.

  1. Eat early:

Various studies have proved that eating a healthy breakfast is good for health. If you are on a weight loss regime, it is important to make sure that you consume the maximum amount of calories during the day and the least at night. Start with a heavy breakfast and end the day with a light dinner.

  1. Cook your own Meal:

Home cooked food is always better than packaged food and that which is available in Restaurants. When you cook food, you can make sure that you manage the portions well, and add the ingredients in the right proportion. Food that is available outside contains a lot more calories, fat and preservatives that are harmful for the body.

  1. Plan meals and snacks in advance:

Once you know the time when you usually feel hungry, make sure you are prepared to treat yourself with some healthy food. Plan your eating schedule the previous day and prepare well. This will not leave you hungry for a longer time. It will also prevent you from snacking on those unhealthy packaged foods that are available in the market.

Along with all these healthy eating habits, one also needs to focus on a healthy lifestyle. A few things that will help in following a healthy weight loss regime are:

  • Adequate amount of sleep.
  • Regular Exercise.
  • Yoga and meditation for releasing Stress.
  • Healthy Eating Habits.
  • Drinking lots of water.

When you think of following this healthy routine, do not turn back and search for reasons that will force you to avoid all of this. Thus, it is very important to stay motivated. It is rightly said that staying healthy is difficult. But losing weight to stay healthy is even more difficult. The things that will keep you motivated are as mentioned below.

  • Set some goals that will keep you motivated. You can aim at fitting into an old pretty dress or a pair of jeans that you used to wear some time ago.
  • Keep in touch with friends and family that will keep you motivated. The feeling that others are happy to see you turning into a beautiful you will keep you strong and encourage you to work harder.
  • Keep a track of the progress you see. A slight change in your weight or in the way you look, will encourage you to work harder to see better results.
  • Do not be discouraged if the process is slow. Slow processes are the ones that actually work. The artificial methods that promise sudden weight loss through unhealthy methods are the ones that give you only short term results.
  • It is not just the diet that you need to change. It is the entire lifestyle. Adopt to healthy habits in all that you do. This will help you stay fit and fine. You will love it when the results are seen. Until then, work out and be confident.

If you are now thinking of undergoing this regime, go ahead and do it! You just have to remember that a positive attitude and a determined mind will take you through the tunnels quite easily.

Referance link: http://sdpharmaceuticals.com/news/wasting-time-gym/

http://sdpharmaceuticals.com/GreenCoffeeBeanGCB.html


How I Fit Puffs SoftPack Into My Outdoor Run

Puffs SoftPack™

Disclosure: This post was sponsored by Puffs through their partnership with POPSUGAR Select. While I was compensated to write a post about Puffs, all opinions are my own.

Can you believe how quickly the weather has changed, at least it has here in Maryland, from nice balmy warm summer weather to autumn crisp cool weather?  Don’t get me wrong I’m not complaining because I love to run outdoors in it but it was a bit abrupt.  Unfortunately, a runny nose comes with this season change while I run outdoors.  I don’t know what that’s about but my nose loves to run during my run.  My face can also get a little sweaty, especially from running hills, so I need something lightweight to wipe away the excess moisture during my time on the pavement.  :-)

Puffs in my gym bag

Heading out to my morning run with my Puffs Softpack in my gym bag.

In order to avoid using my sleeve for my nose or to wipe away sweat from my face, I like to bring more than a few Puffs tissues on-the-go either storing them in my pocket, running gloves or sports bra (yeah nice right?).  This makes it very easy to use them when needed while out on the pavement.  Now that they have this new Puffs SoftPack™ I can easily carry them around in my gym bag and glove compartment so I’m never too far away from using 1 or 5 at a time.  I don’t even have to worry that they occupy space in my gym bag with my bottled water because the new flexible packaging is even water resistant!  The new Puffs SoftPack™ is cool (pun intended) because instead of walking around with a hard, pointy box that won’t fit in tight spaces such as my glove compartment, the new full size packaging is soft and flexible so it fits in there nicely.  They’ve also maintained the quality of their 2-ply tissues because they are still so soft and one pack holds a lot of tissues – 132 sheets to be exact.  I have sensitive skin so it is just an added bonus they are dermatologist tested to be gentle and designed to fit perfectly into your life so you always put your best face forward.

Puffs in Glove Compartment

Puffs Softpack easily fits into my glove compartment for tissue on-the-go.

Why don’t you tell Puffs how their Puffs SoftPack™ fits into your active and family lifestyle directly on their Fan Page at http://facebook.com/puffs?

What do you use to wipe down your face while active?  How do you use Puffs tissue on a daily basis?

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Weird Workout Hacks that Actually Work

It’s not hard to find hundreds of search results for workout tips when searching the internet. That’s why I was on a mission to find quick and easy workout tips that actually work, proven by scientific studies.  Below are my findings:

Talk to yourselfTalk to Yourself- While most people get bothered, and slightly scared, by others who talk to themselves while working out, the results of a recent study might get you mumbling too. In a study published in the Medicine & Science in Sports & Exercise Journal, researchers found that physical exhaustion, or the desire to stop working out, is largely psychological. The study recommends consistent and orderly self-talk in order to produce desired effects. By using statement such as “I am strong,” or “I can do two more reps,” you may find yourself pumping out an extra rep or running longer than ever before.

 

Grow a milk moustacheGrow a Milk Moustache- Chocolate milk, that is. While some athletes turn to a protein shake for post-workout, chocolate milk may be just as good of an option. Chocolate milk is a good post workout drink because it is a great blend of carbohydrates and proteins, all mixed into one. A study in the American Journal of Clinical Nutrition discovered that muscles protein synthesis is greater when milk-based proteins are consumed post workout, versus soy-based proteins.

 

Hit the coffee shopHit the coffee shop- This may be no different than usual for you coffee-lovers out there, but studies show there is a perk to having coffee or caffeine before a workout. Not only can caffeine help you burn a greater number of calories during your workout, it can also delay depletion of muscle glycogen, according to an article by the American College of Sports Medicine.

 

Activate your gluteActivate your Glut-4- Doing 60 seconds of exercise right before eating and 60 seconds of exercise about 90 minutes after eating will activate your Glucose Transporter 4. Doing this will allow more calories to flow toward muscle cells than fat cells. Also known as glut-4, this naturally-occurring protein in your body can do amazing things with the excess sugar and calories in your body.

The most effective workout tips are those that work for you. Every person’s physical make-up is different, but most important everyone’s motivation for exercising is different. Some of the above tips may help you tremendously, and others not at all. Give them a try!

This article was authored by Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards and the all new Weight Loss Stack 52, the most fun and unique way to lose weight. 


Workout Wednesday Link Up #49

Do you notice something?  NO THEME this week.  It was fun for a few weeks, but we are going back to encouraging you to share any and all of your fabulous posts and YouTube videos regardless of theme so let the POSTING BEGIN!!


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

Joining us are our co-hostesses:

Amanda | Eat Hard Work Hard and Heather | Divas Run For Bling

Workout Wednesday Co-Hostesses

 Amanda | Blog | Twitter | Instagram

Heather | Blog | Twitter | Instagram

Be sure to stop by BOTH of our co-hostess’ blogs as they are really cool and full of their fitness and running adventures so read some posts, leave some comments, share and subscribe so you receive regular updates.  We are very happy to have them as co-hostesses.


We created a new WOW Pinterest Board where you can also PIN your post pics for more reach.

WOW Pinterest Board

Make sure you follow the board and let me know via email (diatta@femmefitalefitclub(dot)com) so I can add you to the board so you can start PINNING to the WOW Link Up group board. Add your blog to my fitness and running directory here and follow the ones already posted.

blog-directories

Share this TWEET and invite your other BLOGGER/VLOGGER friends to join the party.


 Let’s party!!

Disclosure:  Regardless of which blog you post your link, it will display on Femme Fitale Fit Club,  The Frugal Exerciser, Eat Hard Work Hard, and Divas Run For Bling blogs. 

How to Participate:

1. Follow, Like and/or Subscribe to your hostesses and co-hostesses:

2.  Post our badge on your site so folks “hear” about our weekly link up

3.  Leave no more than 2 links to your blog, Facebook or YouTube post or video using the link up tool/button below

4.  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 them

6.  Last but definitely not least, HAVE FUN!  This IS a party.

Femme Fitale Fit Club
GRAB OUR BADGE CODE 

 

 



Women Who Box – Ashley DePaulis

Women Who Box with Ashley DePaulis

 

FFFC:  Please introduce yourself to our readers.

AD:  Hi, I’m Ashley! Owner of ASH Fitness and Fitness Strategist who helps develop fitness solutions for active people eager to ignite their inner athlete following an injury, illness or health challenge.

There are times in life we become separated from our Inner Athlete—we get sick; we get hurt; we have a baby; we get overwhelmed and stressed (and depressed) and we figure that fitness and nutrition are not something we can afford to care about.Yet in truth, we never stop missing that feeling of energy, aliveness, and strength that are the hallmarks of our Inner Athlete.

Have you ever felt like giving up when facing adversity? Most people do at one point or another. ASH Fitness looks forward to a world where people regard a health setback as an opportunity to create a new health & fitness routine.

FFFC:  How did you get interested and started in boxing?

AD:  A couple years ago, I was stuck in a job that wasn’t a great fit. It lacked opportunity for growth or change, and that left me frustrated day-to-day.

At the time I decided to take a boxing class. I can’t even remember why, but I do remember being intimidated because I assumed that boxing was for dudes. Despite the fear, I grabbed my sneakers and thought to myself, “Well, maybe I’ll meet some cool people!”

I went ahead and took the class, and I fell in love with it. Boxing is great because you get a high intensity workout and punching provides stress release, so I had a way to vent all my frustration from work. I kept going back and as it turned out – I did meet a lot of very cool people and made new friends! The boxing class supported me as I transitioned out of the job I felt trapped in, and it helped me feel more confident in myself. Since starting I have stayed with it for more than 2 years for many reasons – even though I had to take a break due to injury, which completely bummed me out. I experienced a back and neck injury due to a car accident and had to step away for 10 months.

FFFC:  Did/do you participate in other sports?

AD:  I consider myself athletic – I teach a variety of high intensity interval training and strength training classes, which keep me fit. You’ll find me in boxing, yoga, and advanced reformer Pilates classes.  Outdoors you’ll find me hiking, biking, skiing and mainly walking and throwing a tennis ball to my yellow lab, Sanders.

Growing up my family was very active outdoors and I was active on soccer and softball rec teams beyond college.  I also participated in dance until I was out of high school. And started running outdoors when I moved to Colorado.

FFFC:  Who do you spar with?

AD: We don’t participate in traditional sparing in class.  The boxing coach has us partner with other class participants and him to practice one-twos, hooks, jabs and uppercuts.  We also use the bag.  A typical class consists of a circuit style workout focusing on strength, form, technique, power and speed.

FFFC:  Have you had an official match and if so, how did it go?

AD:  No

Ashley DePaulis Women Who Box series

FFFC:  What do you like most and least about boxing?

AD:  I have my own boxing gloves, but what I like least is sharing sweaty mitts with people.

What I like most is punching and working on speed drills.

FFFC:  What is your training program like?

AD:  I think I answered that above under sports participation, though it can be moved here. J

FFFC:  What would you say is the biggest misconception about females in this sport?

AD:  If I had to guess I think it’s that females can’t pack a punch or keep up with the guys.  Often times I see they are far more coordinated and able to move with ease.

FFFC:  What do you admire most about your physique?

AD:  My core strength, it’s solid and has made everything I do from exercise to daily living so much easier and more fluid.

FFFC:  What general tips do you have for other women interested in getting started with boxing?

AD: 

  • Try it out! See if it’s for you, but ask around for a reputable gym and coach. Boxing can’t be taught by anyone.
  • Don’t take yourself too seriously. You have to start somewhere and the only way to go is up!
  • Have fun & be prepared to sweat – the workout is amazing and you’ll relieve so much stress.  You’ll become more confident and improve partner communication – you have to find a dance with each partner you work with.
  • Don’t wear running shoes.

FFFC:  What is your daily diet (breakfast, lunch, dinner and snacks)?

AD:  I start my day with one pint of water before breakfast and my morning coffee.  


Breakfast: plain Greek yogurt with blueberries and pecans mixed in.
Post-Workout: I teach fitness classes most days of the week and because I’m on the go, post workout I eat a protein packed ThinkThin bar. And/or an apple with almond butter – it depends how much of an appetite I work up and if I’m fueling for a second workout.


Snacks: I have to admit, lunch is my least favorite meal so post workout I tend to eat many snacks, such as an apple with almond butter, then a green smoothie with RAW protein and raw veggies with hummus.  


Lunch or mid-afternoon meal prior to work out: I change up my proteins depending on my mood – mainly eggs, chicken or tuna with veggies.  Sometimes I do cottage cheese with mango.


Dinner: I don’t skip the veggies here either! Protein chosen is mainly salmon, shrimp or ground turkey. Occasionally a burger with avocado.  I enjoy polenta, black rice, quinoa or quinoa pasta as my whole grain. 

I can’t live without parmesan cheese and I love a home cooked Italian meal. My mom makes the best pizza! When indulging I love a Ritter Sport Chocolate bar, Sugar Free Vanilla Latte and scone, ice cream in the summertime and Whole Foods whole wheat carrot cake.

FFFC:  Who are some of your inspirations in this sport?

AD:  My coach, Nick Spinosa of Spinosa Training, & Endorphin – Denver, CO. He has a magic within him that inspires students to push limits and be the best version of themselves.

Laila Ali for her self-confidence and success in boxing and as a world class athlete.

FFFC:  Do you have any upcoming matches or events?  Tell us all about it. 

AD:  I don’t have any boxing matches coming up, however …

I’m hosting the “Anti-5” – a FREE online training on November 3rd (time TBD) sharing tips & tricks for preventing holiday weight gain and why it’s so important! Bear with me for a minute while I geek out on scientific facts, but it’s important that you know why I’m providing this free training. In a Prospective Study about Holiday Weight Gain, published by the New England Journal of Medicine, researchers found that HALF of total yearly weight gain in the U.S. occurs during the holiday season.  WOWZA – but makes sense, right?  Now for a fact that’s a little more significant to the whole piece of the pie or shall I say, puzzle. The weight gained – even if only a modest amount – is not lost. In other words and as the article states, weight is “retained indefinitely.” Holy cow manure!  And this statistic is even more staggering for people who are overweight or obese. 

FFFC:  How much weight do people gain over the 6-week holiday season that begins on Thanksgiving and ends New Years Day?

AD:  Without boring you with all the details, studies have shown that people gain anywhere from one to ten pounds. The Mayo Clinic goes further saying that typical holiday weight gain is around 5 pounds, however in reality it’s probably less – BUT they also AGREE that any weight gained during the holiday season is rarely lost. 

So please join me for this FREE training by messaging me on one of my social media sites or via email.  Gaining a pound or two sounds minimal, however let’s put one pound in perspective – think about adding four sticks of butter onto your frame. NO WAY! We can prevent this year’s weight creep together – JOIN ME!

FFFC:  How can our readers learn more about the services you have to offer? 

AD:  Visit me on any of my social media sites – links below. Or email me: ash@theashfitness.com

FFFC:  Where can I our readers find you on the web and read more about what you do?

AD:  Readers can find me on my blog at Dailypowerfit.blogspot.com (transitioning to theashfitness.com soon)! Facebook at https://www.facebook.com/theashfitness
Pinterest: http://www.pinterest.com/ashfitness/
Twitter: https://twitter.com/theashfitness
Google +: https://plus.google.com/u/0/+AshleyDePaulis/about
YouTube: https://www.youtube.com/user/TheASHFitness

Hanging Boxing Gloves


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