Workout Wednesday Link Up #58

It’s another Workout Wednesday!!

Hurry our POPSUGAR Must Have Box Giveaway ends this FRIDAY!!!  You must get in it to win it.  Also, if you want to win this box to gift to somebody else you can TOTALLY do that.  Just remember to enter.  Click on the image below and complete the entry form and you are in it.  HURRY!!  Time waits for no one.

POPSUGAR Must Have Box Giveaway #musthavebox #giveaway

If you haven’t finished your holiday shopping and still looking for some unique gifts to give your active loved ones – check out some of the items I feature in my latest 2014 Holiday Fit Gift Guide video which includes the HSX Unisex Band, Lumo Lift, Adidas miCoach Fit Smart, Runtastic Orbit and the OMSignal OMStyle Smartwear Shirt.


 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.

 


Julie of Grace, Lace and Iron is our featured blogger this week so join me in congratulating her!  Stop by her blog and show her some extra cyber love by reading a few posts, leaving a few comments and following her on social media.  Sharing is caring right?  OH and before I forget, she was also featured in Oxygen Magazine!!!  Wooo hooo Julie way to go.  We are sure you will enjoy her blog.

Grace, Lace, and Iron

Congratulations Serena!

Blog | Bloglovin|FacebookGoogle Plus

 Let’s party!!


Disclosure:  The link to your post 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 

 

 



Puritan’s Pride Mocktail Smoothies

Puritan's Pride Mocktail Smoothies #mocktail #smoothies

Disclaimer:  This post is sponsored by Puritan’s Pride®; opinions expressed are my own.

In the month of November we incorporated SUPERFOODS in our smoothies.  Well this month we are in celebration mode which means parties, holiday shopping and cocktails.  There are some creative ways to make some luscious cocktail(y) smoothies to keep you in the holiday mood.

If you have been reading this blog for a while you know I love smoothies for their convenience and health benefits.  Stuck in a smoothie recipe rut?  This will help get those creative juices flowing as we take you outside of your normal zone with the following recipes.  Enjoy and cheers!

Before we get started let me share with you a little bit about Puritan’s Pride®.  Puritan’s Pride® (http://www.puritan.com) began over 40 years ago, with the mission of making the finest quality nutritional supplements available at the best value to their customers. Today, the company remains true to its original commitment and serves millions of loyal customers. Puritan’s Pride manufactures thousands of vitamins, minerals, herbs and other nutritional supplements in their state-of-the art facilities located throughout the U.S. As part of the company’s commitment to quality, Puritan’s Pride only uses ingredients from suppliers worldwide that meet their Quality Assurance Standards, as well as Good Manufacturing Practices food quality standards.

Check out these three mocktail superfood smoothie recipes developed by Brooke Alpert, M.S., R.D., C.D.N., of B Nutritious and author of The Sugar Detox, who works as a paid spokesperson for Puritan’s Pride.

Passion Pear Smoothie

Focus Ingredient: Pear

Pears are a source of fiber, vitamin C and vitamin K. The good source of vitamin C may help the immune system! Vitamin K helps support bones.

Recipe:

  • 1 pear
  • ½ banana
  • 1 Tbsp Peanut Butter
  • 8oz almond milk
  • ½ cup kale

Cocoa Smoothie

Focus Ingredient: Cocoa

Cocoa isn’t just a delicious treat! It’s a nutrition powerhouse. Cocoa is a source of antioxidants, which help support numerous facets of health and total-body wellness.

Recipe:

  • 1 banana
  • 2 pitted medjool dates
  • 2 tbsp cocoa powder (unsweetened)
  • ½ cup spinach
  • 1.5 cups almond milk (or milk of choice)

Spiced Apple Smoothie

Focus Ingredient: Apples

Apples do more than just keep the doctor away. These crunchy fall treats are rich sources of fiber and vitamin C. Vitamin C helps support the immune system and fiber supports digestion and heart health. In other words, drink up!

Recipe:

  • 1 ½ apples, seeded and chopped
  • ½ cup Kale
  • ¼ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¾ cup plain yogurt
  • 1 tbsp maple syrup
  • 1 cup ice cubes

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Here are some key ingredients by Puritan’s Pride that is sure to help you mock up your favorite cocktail while getting in some health benefits.

What are some of your favorite holiday cocktails?


How To Lose Weight Without Exercise

Can women lose weight without exercise? This is a question that many women seem to have especially after the summer vacation. Summer is the time many women seem to gain weight, but with their busy schedules, working out is almost impossible and needless to say, it is not fun for many. So to answer the question, yes women can lose weight without a sweat — without having to set foot in a gym. Here’s how.

How To Lose Weight Without Exercise #loseweight #weighlossHow To Lose Weight Without Exercise #loseweight #weighloss

  • Drink lots of water

There are a myriad of reasons why water is best for your waistline. Cold water has the ability to raise your metabolism as the body will have to work extra hard to warm the liquid which translates to more calories getting burnt. Drinking water on a regular basis and not only when you are thirsty gives you a feeling of being full thereby not having space to fill up with snacks that only provide you with extra calories.

  • Get sufficient sleep

Doctors and celebrities alike cannot seem to stop raving about their go to secret for weight loss: one of the key secret to losing weight or stopping weight gain is to ensure that you get enough sleep. Why one may ask? Well, as it turns out, people tend to eat more when they are deprived of sleep. Studies that have been carried out over the years show that people who got only four hours of sleep consumed 300 calories than when they got their sufficient sleep of 6-7 hours onwards.

  • Always practice portion control 

You might not be on a weight loss diet but watching how much food you put into your body will go a long way to helping you maintain a healthy weight as well as lose the extra pounds. It takes the brain a few minutes to actually recognize that you are already full. As such, knowing the portion that is sufficient for you will help you stop the weight gain due to overeating.

  • Drink Green Tea

While water is a very good metabolism booster, it is not the only one. Studies carried out by specialists show that taking green tea can give a considerable boost to your metabolism — which translates close to over 400 calories burnt. And that is not all, the drink is also known for its antioxidant power so feel free and motivated to drink up.

  • Make use of your friends

With so many things to derail you from leading a healthy lifestyle and losing weight, having the support as well as the motivation of your friends who share the same goal can go a long way. Having a close knit group, more of a healthy support group can help you make better choices for yourself and stick to them. You will find yourself making more steps in the right direction without having to go through the stress of the gym.

With the above tips, you should be well on your way to losing weight fast. However, even with the above tips, you still should have an ehic card as it will come in real handy when you get sick and need quick medical attention.

Guest post by Ruby Andrew


Give Icebreaker Merino During the Holidays

Disclosure:  I was provided complimentary Icebreaker® Merino workout apparel in exchange for an honest product review and blog post.  As always, all opinions are my own.

It’s gift giving season and I don’t know about you but I am really excited this year!  I get to shop for all of my loved ones from the comfort of my own home.  YAY!  You can too with the Icebreaker® Merino Holiday Gift Guide.

Give The Gift of Icebreaker Merino #givemerino

Now let’s talk WINTER WORKOUTS.  Do you know someone who plans on hitting the pavement with dipping temperatures or hiking come sleet or snow?  Then I would definitely take a gander at the Icebreaker® Merino Holiday Gift Guide which is chock full of fun collections for all types of athletes (yes if you workout YOU my dear are an athlete in my eyes).

Do you know or have any of these types of people in your life?

  • The Fitness Fanatic
  • The Over Packer
  • The Glamper
  • The Globe Trotter
  • The Snow Bum
  • The Minimalist

Icebreaker® Merino has us all covered (oh yeah a few of these describe me as I am or as I aspire to be).

If you haven’t heard of Icebreaker® Merino here is a little blurb to get you familiar

At Icebreaker, our role is not to create the latest “technical” fibre. Nature has already done that, and without an oil rig in sight. Merino wool was born not in a lab, but in the mountains of New Zealand. The Icebreaker fibre factory works 24 hours a day, on the back of a sheep. Sustainability is at the heart of Icebreaker, and we aim for profitable sustainability — a business model that balances ecology with economy. It’s possible because nature is an astonishing designer. Everything it creates is simple, efficient and beautiful. We believe nature is a powerful force that is within us and around us. We have harnessed this force to become the passionate world leader in merino.

I already ripped through their Holiday Gift Guide and found some very cute items for myself.

My HOT Winter Icebreaker Run Outfit

Do ya like?  This was right before a cold run outdoors at 5:30 am in 30 degree weather.  I went running with BGR! Baltimore and received some compliments on my outfit which was nice.  I was also very nice and warm without feeling weighed down.

Icebreaker Merino gear #givemerino

Remember when I said a few of those personas fit me or are what I aspire to be?  Well if I had to choose no more than 2 I would select The Fitness Fanatic and The Globe Trotter.  Check out the collections I put together.

The Globetrotter | Icebreaker
Icebreaker Merino Fitness Fanatic holiday gift guide collection

Holiday shopping is in full swing and if you are stumped on what to get that active person in your life, Icebreaker® Merino has just what you are looking for.  Take a look through their Holiday Gift Guide and tell me which item you would buy for yourself or that special someone in your life?  Don’t be shy, you can choose more than one.  :-)

Do you have plans to workout outdoors this Winter?

What is your biggest challenge with Winter workouts?

Which athlete in your life are you still shopping for?


#FitnessFriday – Whirlwind Workout

#FitnessFriday Weekly Workout Recap

I had a stressful and exciting week all rolled into one.  Stressful because my son vomited in the middle of the night at 1:30 am Monday and we were up half the night with him trying to get his stomach settled down.  Exciting because I got an opportunity to share some of these amazing gifts in my very first 2014 holiday gift guide on my local news channel here WBFF Fox Baltimore.  Check it out HERE.  If youdidn’t catch the segment NO WORRIES, click on the image below to check it out live and in living color.  :-)

2014 Holiday Fit Gift Guide #giftguide #fitgift #holidayshopping #christmasshopping

There is only 1 more week left before one VERY lucky winner will be selected to win this awesome prize – 3 months of the POPSUGAR Must Have box!!!  Get in it to win it.

POPSUGAR Must Have Box Giveaway #musthavebox #giveaway

Disclaimer:  This post contains affiliate links.

Friday

I ran with my girls of BGR! Baltimore and sported my new Icebreaker Merino gear in the process.   Cute right?  It kept me nice and warm without weighing me down during my run.

Icebreaker Merino gear #givemerino

Here are the final results of that run.

Outdoor runner #runner #runningmom #running

Saturday

No running or weight room workout for me today.

Sunday

No running or weight room workout for me today either.

Monday

I was up with a 7-year old for most of the night so I slept in.  I was tired.  No workout on this day.  I did get in over 12K steps according to my Fitbit Charge so that was a PLUS.Fitbit Charge Blogger Challenge #fitbit #fitfluential #motivationalmondays

 

Tuesday

I was able to sneak in some sleep Monday night and got myself up to head to the gym and hang out with Heather and the ladies in our workout group.  She kept it basic but that doesn’t mean it was easy.  We had 3 circuits with the following rep pattern 30, 60, 30 with kettlebells.

Jingle Kettlebell Workout #workout #fitfam #kettlebells

I also got in less steps.

Fitbit Charge Blogger Challenge #fitbit #fitfluential #motivationalmondays

 

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

Wednesday should be dubbed whirlwind workout Wednesday.  I went to boot camp that morning where coach had us doing a series of sprints throughout the entire hour.  It was tough.  I wanted to stop and whine at times.  He calls himself giving us tests to see who would pass and who would fail.  Let’s just say I did not pass.  LOL!  Idid burn mega calories though.

Polar FT4 Watch SOF Boot Camp #bootcamp

Then I left there to go home, wash up, clean up and go to the news station to show off some of the hot fit gift items to the WBFF Fox Baltimore audience.  It was fun.  I took the rest of the day off and went holiday shopping myself.  That’s how I got in all of these steps.  My best to date since I’ve had the Fitbit Charge.

Fitbit Charge Blogger Challenge #fitbit #fitfluential #motivationalmondays

 

Thursday

We had another series of TESTS today in boot camp.  I am so happy today was the final session in 2014.  Not that I won’t miss everyone but e’er now and again the body just needs a rest.  We did a series of sprints, push ups and suicides so he got a lot out of us.  I forgot to turn my watch off on time but I burned just at 500 calories.

Polar FT4 Watch SOF Boot Camp #bootcamp

I’m still participating in the Fitbit Charge blogger challenge and this week we were charged with getting in at least 15K steps a day!!  I think I am pretty much well on my way with that.

The East Coast vs. West Coast competition is still going strong so make sure you check out our LEADERBOARD daily to see which team is ahead and enter each week for a chance to win your very own Fitbit Charge.


SHOPPING TIME

This week I am featuring some nice gym bags.  HEY, a lady needs her bag whether she is going out on the town or to the gym.  We must look cute at all times.  I found these and thought they were extremely cute and fashionable (who wants to carry around an ugly worn out gym bag when they can look fabulous?)  So take a gander and shop til you drop!!


Workout Wednesday Link Up #57

It’s another Workout Wednesday!!

Before we jump right in did you enter our POPSUGAR Must Have Giveaway?  No?  What are you waiting for?  This is one of my most favorite subscription boxes around and each month it comes full of treats for home, beauty, fashion, food and most importantly of all fitness.  You can enter for a chance to win by clicking on the image below.  We sure hope you get in it to win it!!

POPSUGAR Must Have Box Giveaway #musthavebox #giveaway


 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.

 


Serena of Simple Holistic Girl is our featured blogger this week so join me in congratulating her!  Make sure to show her some extra love and give extra cyber hugs by checking out her blog.  We are sure you will enjoy her blog.

Simple Holistic Girl blog

Congratulations Serena!

Blog | Facebook | Twitter | Pinterest

 Let’s party!!


Disclosure:  The link to your post 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 

 

 



Surprise! Unhealthy is Now Healthy

Can you believe what was once unhealthy is now healthy?  Scientific studies are being conducted on thousands of items of food that we consume every day.  Some of these studies show how these once deemed unhealthy foods are not as detrimental to your health as initially thought. Below are just a few examples of what was once considered an unhealthy food item is now being hailed by science as healthy.

Unhealthy Foods That Are Now Healthy For You #eatclean #healthy #fitfood

Eggs

Eggs were once considered a dietary taboo and thought to clog arteries, which could lead to heart attacks or strokes. However, new research give individuals the green light to consume eggs on a daily basis, some are even calling eggs a superfood. One egg contains healthy amounts of unsaturated fats, high-quality protein and 13 essential minerals and vitamins for only 75 calories. Although the yolk contains 213 milligrams of dietary cholesterol, consuming one whole egg several times per week is acceptable as long as other foods high in cholesterol are limited. 

Pork

Pork has long been demonized as a fatty, unhealthy, poor choice of food. However, if you are familiar with the right cuts such as boneless loin chops, tenderloin and center cut bacon, pork is superior to chicken as a source of complete protein. On lean, well trimmed cuts, a pork tenderloin is just as lean as a skinless chicken breast. Pork cuts taken from the loin such as pork roast or pork chops are lower in fat and calories than a skinless chicken thigh. Aside from its low fat and calorie content, pork is also a good source of thiamin, niacin, riboflavin and vitamin B6.

Coffee

You may have heard that drinking this caffeinated beverage is bad for your health, although new scientific research states differently. Of course, consuming too much caffeine can cause insomnia and jitteriness, but scientists have discovered that drinking coffee on a regular basis can help reduce your risk of developing diabetes, Parkinson’s disease, colon cancer and even headaches. One study in particular shows that individuals who drink 2 cups of coffee per day have a 20% fewer risk of developing colon cancer than individuals who drink none. Although more research is needed, many health experts believe that coffee’s health benefits outweigh its negatives.

Potatoes

When the low-carb diet craze hit the public, potatoes were cast to the wayside. However, when prepared properly, potatoes are a versatile, nutritious and inexpensive food that should have a place in your diet. One medium skin-on potato contains only 160 calories and is high in fiber and potassium. Potatoes should be enjoyed on a constant basis when they are roasted, baked or mashed. When enjoying potatoes, be aware of adding fatty toppings such as shredded cheese, butter and sour cream, which can add hundreds of calories and unnecessary fat.

Dark Chocolate

Chocolate lovers rejoice! Studies have shown that dark chocolate contains potent antioxidants known as flavonoids similar to those found in fruits, vegetables, red wine and tea. Consuming a small amount of pure dark chocolate on a daily basis can help improve the flow of blood through vessels and capillaries in older adults, and may help improve insulin sensitivity.

Remember that no matter how healthy a food, consuming everything in moderation is key to healthy results. All of the above foods provide you with important nutrients and vitamins, but you can have too much of a good thing. Following a sound nutrition plan that is well- balanced in proteins, carbohydrates and fats can help you achieve and maintain optimal health.

 

This article was written by Sergeant Michael Volkin, inventor of Strength Stack 52 exercise cards, a unique way to transform bodyweight exercises into a fun and competitive workout.


December 2014 POPSUGAR Must Have Box Unboxing

December 2014 POPSUGAR Must Have Box #musthavebox #popsugarmh

Happy Holidays!!!!  This is definitely my favorite time of the year.  So much decoration and holiday cheer.  I also love this time of year because family and friends tend to get together more often.  It is just wonderful.  I am so excited to share with you the December 2014 POPSUGAR Must Have Box.

As you know I talk about this box alot because it is my favorite box.  At only $39.95 a month it packs a lot of value!  This subscription box can be ordered HERE.  The December 2014 box came with a bunch of goodies valued at over $175 so let me get started with sharing what’s inside.  Think holidays, luxury and glamour.

Disclosure:  This post contains affiliate links.  That means if you click and make a purchase I receive a small commission from your purchase.  I was provided a complimentary box in association with POPSUGAR.  All opinions and statements are my own because y’all know I love this box!!

1.  SPUN by Subtle Luxury Speckled Metallic Scarf - $62, This scarf is gorgeous, versatile and very soft.  It can be worn dressed up or down.  NICE.

SPUN by Subtle Luxury Speckled Metallic Scarf

2. Sparklepop Sydney Necklace - $42, It’s not a holiday without a little sparkle.  This 18K gold-plated necklace is just the topper for your holiday outfit as well as day-to-day.

Sparklepop Sydney Necklace

3. Canvas Dauville Platinum Bowl - $29, I am sporting this gorgeous bowl on my nightstand so I can keep track of little nik naks.  This porcelain bowl is simply adorable.

Canvas Dauville Platinum Bowl

4.  Smashbox Be Legendary Long-Wear Lip Lacquer – $24, This lip lacquer is absolutely my favorite color.  The deep bordeaux is to die for.

Smashbox Be Legendary Long-Wear Lip Lacquer

5.  Knot & Bow Parcel Tags - $4.00, Need to tag a package or present this season, these nice stock tags will definitely do the trick.

Knot & Bow Parcel Tags

6.  Williams – Sonoma Cupcake Mix in Vanilla Bean – $14.95,  I haven’t made these yet but they are made with Bourbon and Vanilla Bean and all natural so you know this is going to be GOOD!!

Williams Sonoma Cupcake Mix

 I had so much fun with the unboxing video.  It was like Christmas came a few weeks early for me.  Wooo hooo!  Also don’t forget, we are running a giveaway for a 3-month POPSUGAR Must Have Box so enter HERE for a chance to win.  A winner will be selected once the giveaway closes at 11:59 pm EST on December 19, 2014.

Which of the items in the Dece,ber 2014 POPSUGAR Must Have Box do you want/like the most?


#FitnessFriday – HOLIDAY

#FitnessFriday Weekly Workout Recap

I am sure you are like me and had an amazing and fun Thanksgiving weekend.  Mine wasn’t full of Black Friday shopping but I did have my own holiday fit gift guide to showcase for Black Friday and the holidays here:

2014 Holiday Fit Gift Guide #giftguide #fitgift #holidayshopping #christmasshopping

I then teamed up with a bunch of AMAZING beauty, fashion, fitness and lifestyle bloggers to host our very own POPSUGAR Must Have Box Giveaway so click on over there and enter for YOUR chance to win this amazing subscription box full of goodies in fashion, beauty, food, fitness and home!  If you win, you can actually GIFT this box to someone else so enter and share this with your family and friends so they can get a chance to win too!

POPSUGAR Must Have Box Giveaway #musthavebox #giveaway

 

Since right after the Thanksgiving break we started a new month, we had to announce our last fitness and nutrition challenge for the year so check it out and join us!

December 2014 Let It Snow Challenge #decemberchallenge #saladjam #fitnesschallenge

 

Disclaimer:  This post contains affiliate links.

Friday

I did absolutely NADA!  I chilled, chilled and chilled some more.  I LOVED IT.

Saturday

See what had happened was……I went to boot camp Saturday morning at 9 am since we did not have boot camp on Thursday morning at 5:30 am.  He had us sprinting, running, warming up and all that jazz.  We focused a lot on standing abs and boy did I feel it the next day.  I burned heck of calories though!

Polar FT4 HRM #hrm #sandersoptimumfitness #sofbootcamp

Afterwards I had a 10 am conference call for work and then I went to a day party here in Baltimore for members in the Divine 9 National Greek Pan-Hellenic Council.  See I’m a member of the illustrious sorority, Delta Sigma Theta, Sorority, Inc. and these day parties raise money for good causes.  PLUS you get to hang out and get home early vs. staying out late.  Needless to say I did not workout on this day either.

Femme Fitale Fit Club and Delta Sigma Theta Sorority, Inc. #dst #deltasigmathetasororityincorporate #deltasigmathetasorority #deltasigmatheta

Heeeey!

Sunday

Can you say RECOVER?  I had to recover from boot camp because my obliques were on FIRE and the day party.  I guess I can’t hang as much as I used to!  LOLOL!!!  I had to catch up on cleaning the house, washing clothes and recovering from a Thanksgiving holiday weekend of fun with family.  I don’t regret it, just had to reset for the week ahead.

Monday

Boot camp was the truth and nothing but the truth.  Our coach is on this sprint kick and let me just say while he took it EASY on us by not making us go 2 or 3 times around the gym, it was tough!

Polar FT4 HRM #hrm #sandersoptimumfitness #sofbootcamp

 

Tuesday

I ended up back in the lab with Heather and we did a “Raise the Bar” workout.  I’ll post the full workout shortly but it was killer and anyone can do it anywhere.   I am really liking these workouts she has put together for us lately.

Raise The Bar Workout #fitfam #workout #squats

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 was back in boot camp and this time he had no mercy.  He made us do a 3 times around SPRINT!  Holy moly!  I thought I was going to puke right there on the floor.  AND I need new running shoes.  Man…I was just not ready.  You see that calorie burn?  Told ya he put it on us!

Polar FT4 HRM #hrm #sandersoptimumfitness #sofbootcamp

Thursday

I had all good intention.  Husband went out of town and I was still gonna get on the treadmill for an hour.  Did none of that.  Instead slept in!  Felt good.

I’m still participating in the Fitbit Charge blogger challenge so I remain very focused to get in my steps for the day.  This week’s challenge was to change up the workout to get in extra steps and to challenge yourself.  I’d say the Wednesday 3 times around sprints did just THAT!  Some days are better than others.  I think the most steps I got in this week was just over 15K so I am happy espcially since my daily goal is 10K.

The East Coast vs. West Coast competition is still gonig strong so make sure you check out our LEADERBOARD daily to see which team is ahead and enter each week for a chance to win your very own Fitbit Charge.


SHOPPING TIME

This week I am featuring some juicers.  Yeah I know I have been featuring clothes up to now but I get asked about juicers all the time so thought I would share some of my favorites.  Since it is the holiday shopping season many of these are on sale and make a great gift so check it out.  Don’t you just love going shopping?


Exercises You Can Do In Bed Every Morning

Many of us have the urge of getting up early and working out. While there are many who cannot get out of their beds to do so. Well, there are also times when we may feel lazy to get out of bed simply to workout as usual. What else can be done in such situations? Should we just sleep off without doing anything or get up and rush to the gym?

Exercises You Can Do In Bed Every Morning #morningexercise #exerciseinthemorning

There is no point walking into the gym when you are not actually interested in working out that day. Exercises that are performed with lots of interest, work, while the others prove be a waste of time. So, are you wondering what can be the best way to deal with situations like these? It is simple. You do not want to get out of bed, but have to work out. Why don’t you indulge yourself in exercises that can be performed in the bed itself?

It is indeed a wonderful idea! You need not get out of bed and neither do you have to perform some heavy exercises that include lots of weights. There are some simple exercises that can be done by simply moving your body while you are still lying in bed. Here are a few exercises that can easily be performed in bed.

  • Forward Leg Lifts: Lay on your back, keeping your hands by your side and your legs straight besides each other. Now slowly lift one leg high up until it forms an angle of 90 degrees. Slowly lower it down and pick it up again. Repeat this 10 times for each leg.
  • Backward Leg Lifts: This might sound similar to the exercise mentioned before. But, it has a few variations in it. Lay on the bed with your back facing the ceiling. Make sure you sleep straight with your hands placed by your sides. Now, gradually lift your legs backwards. Lift them as high as you can. You will feel a strain on the hips and the waist. Stay in that position for a few seconds and lower your legs slowly. This too can be repeated 10 times.
  • Pushups: Yes, this is a common exercise that is performed by everyone. It is in fact a must to be performed as it helps strengthen the core, the arms and the mid section. Lay on the bed with your face facing downwards. Balance on your toes or the knees and your hands. Make sure your hands are stretched out, keeping your back straight. Slowly lower your chest, trying to touch the bed. Get back to the original position. Repeat this movement 10 times.
  • Make a Half Bridge: This is the simplest exercise that can be done to stretch out your back and strengthen your muscles. Lay on your back and place your feet flat on the bed. Bend your knees and make sure your feet are as close as possible to your hips. Now, slowly lift your upper body so that you form a straight line from the shoulder to the knee.Hold for about 30 seconds and then lower the body gradually. People suffering with severe back ache or back related problems should avoid this exercise.
  • Sit-ups and Crunches: As we all know, these exercises do not need any kind of weights or equipments for them to be performed. Lay on your back and simply lift your upper body as you do for the normal sit-ups or crunches. This is as effective as the ones that you would be performing in the gym. You only need strength and determination to perform it here too.
  • Back Extensions: This is another exercise that can be done while you lay facing downwards. Keep your body straight and stiff. Place your hands on the back; just a little above your hips. Hold your hands tight. Now, slowly lift your upper body with your head pushed as high as possible. Look up. Hold this position for about 30 seconds and then lower your body. Repeat for about 10 times.
  • Sideways Leg Lifts: Lay on your left side with your left hand stretched up high. Now, lift your right leg sideways to form an angle of 90 degrees. Repeat this 10 times and then change the sides to perform the same with the left leg.
  • Stretching: This makes up a major part of your exercise routine. It is a scientifically proven fact that the muscles need to relax. They take about 24 hours to 48 hours to return back to the original form. Stretching exercises promote faster repair and restoration of muscles. It is thus important to perform stretching exercises to ease muscles that have been worked out during an exercise.

These are the few basic, yet the most effective exercises that can be performed in bed. If you are one of those who cannot manage waking up early simply because you do not want to leave your warm bed, you can begin with these simple exercises that can be performed in your bed.

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

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