How to Eat Before or After Your Workouts

How can I maintain the right level of calories in my body when exercising? What kind of foods do I need to build muscle or lose weight faster? These are three common questions you will hear fitness experts and fanatics argue about every day? One fact is, having the right foods before or after exercising is the key to reaching your fitness ...

Fuel Your Bangin’ Bosu Workout with Quest Cinnamon Crunch Protein Powder

If you want a bangin' Bosu workout keep reading.  I’m asked all the time for recommendations of a pre-workout by my clients constantly.  I tell them there are some key things a pre-workout should do for you: Give you energy Feed your muscles Not make you feel weighed down Help you with your endurance Increase your ...

Pre-Order Our Mini Loop Resistance Bands

I am super excited to introduce the latest product in our lineup.  We are now offering mini loop resistance bands!!!!  What's also great, we are running an early bird special starting today so for $9.99 you can get your set.  Pricing will increase in the next few weeks so pre-order yours today. We started offering premium Infusion Water ...

How To Build A Better Booty Without Squats or Equipment

  I’ve shared with you how to build a better butt while losing weight but for some of you, you want to focus strictly on building a better booty.  I realize some of you do not have gym memberships or a lot of exercise equipment, so this workout routine is for YOU! There is a false notion that the only way to exercise and get in ...

How To Lose Weight With Pull Ups and Push Ups

Losing weight can be one of the most frustrating things a person can do: sometimes, no matter how hard you try, you just can’t lose that extra weight you want or need to. There can be several reasons for this, but there’s also a good chance you aren’t doing the proper exercises to lose the weight. The good news is that there are two ...

Common Weightlifting Mistakes Women Make and How to Avoid Them

Weightlifting is recommended as an integral part of women’s physical workout and not only for those who are into bodybuilding. When engaging in weightlifting, you get to tone your body and achieve the figure that you want. Not only does it make your core strong, you also develop leaner muscles. But as with other kinds of workout routines, ...

The Perfect Blend for Optimal Weight Loss

I get asked constantly about how to not only get started with a workout program but also the best way to lose weight.  It’s a simple yet complex answer at the same time.  Many people want me to prescribe a magic pill but sustained weight loss takes more than a simple pill. I’m going to share the perfect blend of what it takes to ...
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How To Get A Firm Butt While Losing Weight

Is it a phenomenon or what?  Everywhere I turn I see firm butts, glutes, booty, rump, derriere, posterior, backside, hams and any other name you can think of to label the gluteus maximus.  As a result I get a lot of questions of how to lose weight and lose fat BUT keep the butt.  This post is here to answer those questions.  Before I deep ...

Featured Fitale – De Bolton

Please introduce yourself to our readers (i.e. your name, occupation, hobbies, etc.). My name is De Bolton. I am a Wife to my best friend of 16 years and husband for 13 years, mother to three little divas ages 12, 8 and 2. Fitness and Exercise Science Major and Blogger. What sparked your weight-loss transformation ...

Fall Back 2 Fit 7-Day Challenge – March 2017

You asked for it and now I'm bringing it to you for 7 whole days. Fall Back 2 Fit 7-Day Challenge If you have fallen off the fitness wagon, or never really got on, are extremely busy, need structured workouts and/or have no idea how to get started along your journey then let me show you with this 7-day jump start fitness program. This ...

January 2017 POPSUGAR Must Have Box Unboxing

Disclaimer:  I was provided a complimentary January 2017 POPSUGAR Must Have box due to my affiliation with POPSUGAR Select.  All opinions are my very own. You can be assured I am going to keep it real.  Also this post contains affiliate links which means if you click and make a purchase I may receive a small commission from your purchase. ...

Why You Need Probiotics in Your Life

  What are probiotics?  They are live yeast and cultures that are good for your digestive tract.  They are considered helpful or “good” bacteria that help move food through your system. [Tweet "Improve your gut health and immune systemwith @OllyNutrition Quick Melt Probiotic Sticks https://ooh.li/8d3ff34. #ad"] I ...

5 of the Best Yoga Poses for Women

One of the safest and gentlest forms of exercise out there is yoga. Before getting into the best yoga poses for women, here are a few things to remember: • Work with a certified yoga instructor to understand proper form • Stop at the first signs of discomfort – no powering through where Yoga is concerned! • Follow a holistic ...

The Body-Positive Guide to Working Out

There’s plenty of body-shaming to go around in this world—and unfortunately, we in the fitness community aren’t always immune. The vision of a slimmer, more attractive you makes for a powerful motivator, and why not? After all, one of the perks of working out is that you can finally try on that tiny swimsuit you threw into the back of ...

How to Tone Your Arms and Get Rid of The Flab For Good

Let’s face it, strong arms enhance your look. The amount of work you have to put in depends on your current arm size, shape, and your desired results. Arm training requires a lot of patience. Despite the numerous disappointments along the way, it consistently remains a popular subject for gym fanatics and athletes. Strong arms make you ...

Black Women Do Workout 100K Giveaway + New You!

It's a brand new year and many people make resolutions to a new "you" and this giveaway will help you with that.  Doing the same thing over and over expecting different results is the definition of INSANITY so we want to know what do you plan to do differently in 2017 vs. 2016 and other previous years as it pertains to your fitness journey?...

Boost Your Mind, Mood, and Food In The New Year

Happy New Year!  This past holiday season really takes the cake.  There was an abundance of running around preparing for the holidays, my personal training clientele picked up and work was extra hectic this past season so in 2017 I resolved myself to make sure I maintain a healthy mind, healthy mood and healthy food regimen throughout the ...

Top 5 TRX Exercises For A Full-Body Workout

TRX workout system is advantageous in that it requires small space and minimal training equipment during any exercise session. No prior training is necessary for anybody who would want to use the system and the other benefit that underlies the use of TRX is that it applies to many physical fitness objectives. Any person right from Olympic...

How To Start Your New Year with Healthier Habits

Disclaimer:  Today’s post is sponsored by Smoothie King, but my content and love for their Meal Replacement Smoothies is all my own!  Take the challenge as part of a low-calorie diet and daily exercise program.  Weight loss depends on individual needs.  Welcome to the new year.  I get asked all the time how to start picking up ...

Featured Fitale – Jewels Jay

  FFFC:  Please introduce yourself to our readers (i.e. your name, occupation, hobbies, etc.). JJ:  Hi my name is Jewels and I'm 41 years old.  I am a Domestic Violence advocate, and an aspiring fitness trainer.  I love to motivate and inspire others, and I love to dance.  I live in the Baltimore metropolitan area. [Tweet "Read how ...