JUST FOR THE LADIES

Ingredients Red Beans 40 oz. can of kidney beans 1 smoked ham hock 1 1/4 cup chicken stock  1 tsp. onion powder 1 tsp. garlic salt red pepper flake ( a sprinkle)  1/2 tsp. cayenne pepper ground black pepper Rice 1 1/2 cup rice ( I use Uncle Bens) 3 cups water (you could use chicken stock too) Directions Cook rice according to packaging     Directions 1. In large Dutch oven...

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TONE-UP with these 3 Workouts: 1) At the track, sprint the straight-aways and jog/walk the turns. 4 laps = 1 mile. Work your way to 3 miles. 2) On the treadmill, jog/walk 2 minutes then run for 1 minute. Repeat 10 times.  (Ex: jog at 6.0/walk at 4.0 for 2 min then run at 8.0/10.0 for 1 min) 3) Find a hill or incline of about 200 yards, either walk quickly up or run up and walk down or slowly...

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3 FUNCTIONAL EXERCISES FOR YOUR ABS: 1. BENT KNEE SITUPS with medicine ball (use a decline bench if available). Seated on the floor start up with knees bent holding medicine ball straight up above your head, lay back keeping med ball over your head. Focus is on upper abs. Repeat 3x10-20 2. RUSSIAN TWISTS. On the floor with ball or weight in hand keep your feet crossed and off the floor. Move the...

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 Below are Shelly's tips for getting you out and moving in 2015. One of the things Shelly suggests is getting new gear. Amen sister Amen. That's probably one of the coolest ways to get yourself motivated to hit the gym. Over the holidays, Shelly and I talked about all of the great workout gear that is on the market now, as well as developing a line of our own. What an experience that...

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KEEP OFF WINTER WEIGHT: Get outdoors 3-5 miles (30-60 minutes) sprint a block/walk 2 blocks. The key is to get the heartrate up and burn those calories. Getting the heartrate up burns more calories for a longer period of time than going slow and steady. Follow up with 3 sets of 30 crunches/15 pushups! ~Let's Get Fit~

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IT'S GETTING COLD OUTSIDE! Protect your ears and hands and get out there. Here are three reasons why walking or running in the cold is very beneficial: 1) Being outdoors for at least part of the day helps reset circadian rhythms which keep you in sync with the rising and the setting of the sun. 2) Balances hormones and promotes weight loss. 3) Raises metabolism to compensate for your body...

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TIME TO GET READY FOR THAT TURKEY TROT! We are 4-5 weeks out from that Thanksgiving 5k walk/run and here are 3 things to keep in mind: 1) Train in a Good Pair of Sneakers. When you start to get little nagging pains in your feet, shins, knees or back then it's time for a new pair. 2) Dress Light Even When it's Cold. Long sleeve dri fit shirts or tights are the most you will need as your...

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    Hey Ladies, If you want to tighten up those GLUTES, HAMSTRINGS & CALVES, try this great workout: Walk on the treadmill at 15.0 incline and 3.7 speed for 2-4 miles (30-60 minutes) You will most likely have to hold on so make sure you have a towel, water and good music! Also be sure to stretch afterwards. Do this at least twice a week and you will definitely feel the results....

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SPRINTING vs LONG DISTANCE RUNNING, Which is Better? Both promote weight loss if done consistenly over a period of time. When you're running for a long time at a steady pace you will burn fat and sometimes muscle if you haven't eaten enough. Doing sprints or fartlek runs heightens your metabolism and also builds lean muscle mass which makes you toned. FITNESS TIP: It's great to mix...

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FITNESS TIP:   Ladies, the longer you work out the better. Go for 30 min of intense cardio followed by 30 min of weight training at least 3x a week. Using weights has long lasting effects. Not only will you build muscle, you will burn fat. "Let's Get Fit"

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