Sunday, January 19, 2014

Dirty Dozen


So important to be sure you properly clean your veggies to remove germs, dirt, and PESTICIDES!! Check out this list:

Wednesday, January 15, 2014

WORKOUT WEDNESDAY

Here's a great body-weight circuit you can do anywhere. Time to get moving!

Friday, January 10, 2014

Slow & Steady


Like most people, I'm am quite critical of my personal progress on this lifelong journey toward achieving my fitness goals. However, I've learned that even when you see glimpses of progress, no matter how fleeting, embrace that moment! Slow progress IS progress. Keep pushin' FIT FANS!!!


Monday, January 6, 2014

Focus!


If it was easy, everybody would do it. Stay focused.

Wednesday, January 1, 2014

2014


HAPPY NEW YEAR FIT FANS!! Let's make 2014 the best year yet... no more excuses!


Sunday, December 29, 2013

Pitfalls

Are you looking to make healthier lifestyle choices in 2014? Here's a manageable way to phase out some dietary pitfalls:

Saturday, December 28, 2013

Gym Etiquette 101

"I don't always do bench press. But when I DO... I always bring a good book to curl up with!" 

Wednesday, December 18, 2013

FIT FAN

NAMASTE SUNDAY: Make some time for a Zen moment today. Check out these FIT FANS taking it to another level! Love it!!

Friday, December 13, 2013

Snowed in

Snowed in today? We've got ya covered! Pull out a deck of cards & try this Snow Day Workout.

Wednesday, December 4, 2013

Get ready!

Who else is ready to start' 2014 off RIGHT!?!?Let's git after it FIT FANS!!! Your goals are within reach.

Friday, November 29, 2013

X-mas list

Lookin for some gift ideas or items for your OWN wish list? Here's a link to some GREAT options: http://bit.ly/1kSSVM2

Thursday, November 21, 2013

Sweet treat

Skip the pumpkin pie this holiday & whip up these lighter Pumpkin Parfaits instead! YUMMM!!
1 box fat-free, sugar-free vanilla pudding mix
1¾ cup nonfat milk
15 oz canned pumpkin
1 tsp pumpkin pie spice
½ cup Splenda®
2 cups fat-free whipped topping
Mix first five ingredients together in a bowl for two minutes. Hold a long tapered glass at a slight angle. Spoon ½ cup of pumpkin pudding mixture into the bottom. Top with with 1½ tbsp fat free whipped topping . Repeat layers. Chill until ready to serve. The hardest part of this recipe is not getting the pudding on the side of the glass. Spoon slowly and carefully.

Saturday, August 24, 2013

Sexy Leg Workout

Try this lower body routine to challenge major muscle groups & blast calories using just your own body weight. And don't be fooled by the photo fellas- it's guaranteed to make your glutes & hamstrings BURN too!! How many rounds can YOU do??

Friday, August 23, 2013

FIT FAN

Shout out to FIT FAN Katie!! She's a busy working mom who has gotten back on track toward her fitness goals by working with a personal trainer. She's lost 9.6in & decreased body fat by 21%. Her strength & endurance have improved & she's gone from 26 to now 46 consecutive push ups unbroken.
A valuable point Katie shared with me is learning to rely less on the numbers on the scale to track her progress. With all the impressive stats above some people would think only losing 4lbs would be a disappointment. However, when building muscle through strength & resistance training you have to understand that numbers on a scale are not the ONLY barometer of success. Great job Katie!!!


 

Thursday, August 22, 2013

Paleo Breakfast

This looks like an easy breakfast to try this weekend!
Paleo-Powered Breakfast: Eggs Baked in Avocado
Ingredients: http://bit.ly/13q1us5
2 ripe avocados
4 fresh eggs
1/8 teaspoon pepper
1 tablespoon chopped chives


Wednesday, August 21, 2013

Discipline in the Kitchen

Sure wish I was comin' home to a fridge that looks like this!!! Mmmmm.... HEAVEN!!

 

Tuesday, August 20, 2013

FIT FAN

Shout out to FIT FAN Tom's daughter EMILY for inspiring her dad step up his fitness routine. Emily volunteered for the Club 262 Family Challenge: from June 1-July 31 the family had to complete 26.2 miles. Not only did they meet the challenge, but Emily pushed the pace & impressed her dad (an ultramarathon runner) with her stamina & determination. The family improved their fitness & enjoyed quality bonding time on the trails- away from the rest of the world. AWESOME JOB EMILY!!! You are an inspiration to us all... keep pushin girl! 

Monday, August 19, 2013

SWEET TREAT!

Yummm! These would be a sweet addition to breakfast- or a low cal treat anytime:
Strawberry Banana Creams http://bit.ly/1cIXA0K
Ingredients:
8 strawberries
2 oz. vanilla Greek yogurt
1/2 small banana
1 tablespoon sliced almonds


Sunday, August 18, 2013

Swiss Ball Exercises

Great reference for ab exercise ideas with a swiss ball- excellent tool for core strength & stability!

Saturday, August 17, 2013

Runner's stretches

Heading out for a run today? Be sure to take time afterward to give your muscles a good stretch.
Here's six easy stretches to try: http://bit.ly/13OHiyC


Friday, August 16, 2013

FIT TIP

FIT TIP: When training legs, mix up your stance to hit quads/hamstrings/glutes from multiple angles for more complete muscle development.



Thursday, August 15, 2013

Sept Squat Challenge

Been wanting to focus a bit more on my 'bootay' lately AND build up my squat endurance. Gonna start this SQUAT SEPTEMBER CHALLENGE in a few weeks. Any Fit Fans wanna join in??? Nothin to lose but that flabby ass! Let's DO it!!

Wednesday, August 14, 2013

Body Image

Normally I don't re-post stories of celebrity weight loss, but I thought Shakira had a healthy perspective on female body issues. The 36-year old singer gave birth Jan 22.

"I don't obsess over my flaws, because I see my body as a whole," she explained. "Besides, I think men appreciate confidence more than perfection." http://nydn.us/17t6rh1


Tuesday, August 13, 2013

FIT FAN

Shout out to FIT FAN Tom's daughter EMILY for inspiring her dad step up his fitness routine. Emily volunteered for the Club 262 Family Challenge: from June 1-July 31 the family had to complete 26.2 miles. 

Not only did they meet the challenge, but Emily pushed the pace & impressed her dad (an ultramarathon runner) with her stamina & determination. The family improved their fitness & enjoyed quality bonding time on the trails- away from the rest of the world. AWESOME JOB EMILY!!! You are an inspiration to us all... keep pushin girl! 

Wednesday, August 7, 2013

WORKOUT WEDNESDAY


WORKOUT WEDNESDAY: Simple, effective, full body BLAST!! No equipment needed. Complete 3 rounds for time with a 1 min rest between rounds. For the TRULY hardcore Fit Fan- knock out 5 rounds at max intensity to really blast those muscles!

Friday, August 2, 2013

FIT FAN

Shout out to FIT FAN GINA: A new mommy who, like many women, has faced the challenges of recovering from a C-section & maintaining a sufficient diet to allow her to breastfeed while also trying to get her 'pre-baby body' back.

Gina attributes her success to eating healthier & working with a personal trainer while also having fun with activities like Zumba. Gina represents the essence of Fit Media Concepts: no excuses... always pushing forward! Keep it up girl! You are inspiring lotsa mommies for sure!


Wednesday, July 31, 2013

WORKOUT WEDNESDAY

WORKOUT WEDNESDAY: Starting today I will create a custom workout each week for Fit Fan's to try & share with friends. Routines will vary week to week.
Our first workout: CLIMB THE MOUNTAIN!! A full-body blast that requires NO equipment.

Let's get after it FIT FANS!!

Tuesday, July 30, 2013

Proper deadlift form


Deadlifts are one of the most efficient lifts you can do for overall strength & conditioning. However, without proper form, it's also one of the easiest lifts to do incorrectly which could lead to injury.
Click the link for a tutorial for proper form: http://bbcom.me/13f64Yk


Saturday, July 27, 2013

PHOTO SHOOT: MMA

Highlight pix from OO Fights XXIV
(7/20/13) in Sterling, VA.
Imagery & editing by Etta Smith,
Founder Fit Media Concepts.
Click photo below to link to slideshow.
Contact FitMediaConcepts@gmail.com to purchase images from the fight

Friday, July 26, 2013

PHOTO SHOOT: MMA

A photo layout from the MMA fight I shot last week for OO Fights. This was 15-year old Brandon Lewis's MMA amateur debut & he won by in the 2nd round by rear-naked choke! BEAST MODE!!! 
Imagery & layout by Etta Smith, Founder Fit Media Concepts.
Contact FitMediaConcepts@gmail.com to purchase images from the fight

Thursday, July 25, 2013

FIT FAN

Check out Fit Fan TATIANA!! 

Always make progress, one day at a time.

Monday, July 22, 2013

POP QUIZ!

POP QUIZ! Let's see how savvy Fit Fans REALLY are when it comes to reading nutrition labels. 

Which pita chip is the better choice? At a quick glance, you could be fooled.

Wednesday, July 17, 2013

500 FIT FANS

Hit another milestone!! Our Fit Fan-base just passed 500 fans on Facebook!! 

Thank you SO much for jumping onboard & sharing our content. No where to go but UP. Lets keep growing! 
 Photo by: Etta Smith, Founder Fit Media Concepts

Monday, July 15, 2013

Noodles? No thanks.

Healthy lunch options even at a noodle shop. 

Caesar salad w/ grilled chicken & vinaigrette dressing with a side of edamame (bonus protein!!). YUMMMM!!!

Sunday, July 14, 2013

Healthier hummus

Can't emphasize enough how important it is to take a couple extra minutes in the grocery store to compare nutrition labels. 

I THOUGHT I knew which hummus brand was best (low calorie/low sodium)- but yesterday I found this new one. Nearly HALF the calories AND half the sodium. 

When comparing labels keep an eye on calories, sodium & sugar per serving. Most low fat/fat free products have added sugar instead. Make informed choices, for yourself AND your family.

Saturday, July 13, 2013

What will you choose?


My Saturday didn't go exactly as planned. When the mechanic told me it would take more than 3 hours to fix my truck, I decided to take a walk instead of sitting around. 

When your day hits a speed bump- don't let it dictate which path you'll take. The choice is ALWAYS yours!!

Tuesday, July 9, 2013

Sunrise Session

Via Bodybuilding.com: Do cardio FIRST THING in the morning. When you do cardio before eating, your body is in a fasted state but must tap into something for energy. 

Your body will go straight to your fat storage- resulting in more fat loss! 

Here's an easy routine you can do right in your living room. Try it tomorrow... you'll be done in less than 20 min!

Thursday, July 4, 2013

Take it OUTSIDE


The best thing about my gym being closed today?? 

Takin my workout to the park! 

Any Fit Fans workout today? Lemme hear ya!!

Happy 4th of July

Gym closed today? I got ya covered. 

Hit up this full body blast- no equipment needed. 

Complete 3 rounds for time... challenge your friends!

Wednesday, July 3, 2013

FIT FAN

Check out this AWESOME pic of CORE STRENGTH uploaded by Fit Fan, Tatiana!! Nice work! 

Keep PUSHIN... you motivate us ALL.

Monday, July 1, 2013

Gym time!

Just finishin up at da gym. 

Gettin back in a routine feels AWESOME!! 

Who else worked it out today?

Tuesday, June 25, 2013

Junk mail or SUPER SAVINGS?!?


When you're tossin out junk mail, rip open these Val-Pak's first! They can have some great deals on quality products.

Looks like I'll be stockin my freezer with proteins from Omaha Steaks again!! 


Wednesday, June 19, 2013

AWESOME home workout video


Crazy schedule for me this week so when I can't make it to the gym, I'm hittin up my fav home workout video GSP RushFit. Perfect combo of bodyweight and strength training exercises.

If you're looking for a simple but effective full-body workout... THIS IS IT!!
Just need a couple dumbbells and about 45min.

You can get copies from Amazon for 10 bucks!! What a deal: http://amzn.to/15gFyvR

 

Tuesday, June 18, 2013

Hotel food


Starting my third straight week on the road- wanted to share a Fit Tip.

Save $$$ AND calories by hittin up the grocery store INSTEAD of eating out every meal.

It's the only way I like to travel

Tuesday, June 11, 2013

VACA FIT DAY 2



This is part two of a two-part series providing a full body workout perfect for traveling and staying fit this summer- even when you don't have access to a gym. No equipment is necessary for these circuits.
Complete each circuit twice, with MAX intensity, as quickly as you can (while maintaining proper form). You may rest for up to 3 min before moving on to the 2nd circuit.

=======================================================
VACA FIT DAY 2
Complete two rounds per circuit for time
20 Burpees
30 Sumo squats
20 Flutter kicks
30 Air squats
=======================================================
--REST 3 MIN—
=======================================================
30 High knees
20 Walking planks
30 Cherry pickers
1min Wall sit
======================================================= 
Link to great cool down stretches: http://bit.ly/12B0Qbl
======================================================

EXERCISE TUTORIAL LINKSBurpees: http://bit.ly/14QmRNQ
Jump as high as possible at the end of the movement for maximum results & spike heart rate.
Sumo squats: http://bit.ly/11rwuAp
Keep weight in your heels & squeeze glutes at the top of the movement.
Flutter kicks: http://bit.ly/1bpxs5T
Keep legs as close to the ground as possible to engage lower abs.
Keep weight in your heels- imagine sitting back into a chair, leading with your hips. Aim for hips to drop past parallel with your knees- the lower the better!
Land softly to increase intensity, minimize impact, & engage core muscles.
Walking planks: http://bit.ly/17DiuMp
Concentrate on contracting chest muscles when pushing up from the plank position.
Cherry pickers: http://bit.ly/11UVvDW
Keep heels a few inches above the ground to engage lower abs.
Wall sit:http: http://bit.ly/193fZki
Keep weight in the heels and hips parallel to knees.

Monday, June 10, 2013

VACA FIT DAY 1


This is part one of a two-part series providing a full body workout perfect for traveling and staying fit this summer- even when you don't have access to a gym. No equipment is necessary for these circuits.
Complete each circuit twice, with MAX intensity, as quickly as you can (while maintaining proper form). You may rest for up to 3 min before moving on to the 2nd circuit.
=======================================================
VACA FIT DAY 1 
Complete two rounds per circuit for time 
=======================================================
Circuit 1
30 Jumping jacks
20 Air squats
30 Bicycle crunches
20 Walk out push up 
======================================================= 
REST 3 MIN—
======================================================= 
Circuit 2
30 Mountain climbers
1min Plank
30 Rear lunges with knee up
20 Incline chair push up
======================================================= 
Link to great cool down stretches: http://bit.ly/12B0Qbl
=======================================================

EXERCISE TUTORIAL LINKS

Jumping jacks: http://bit.ly/16WQ8gR
Raise arms until they touch at the top of each rep, ensuring full range of motion
Keep weight in your heels- imagine sitting back into a chair, leading with your hips. Aim for hips to drop past parallel with your knees- the lower the better!
Bicycle crunches: http://bit.ly/18nrc2k
Keep legs as close to the ground as possible (without touching) to engage lower abs.
Walk out push up: http://bit.ly/14scliX
Complete movement with intensity to spike heart rate.
Mountain climbers: http://bit.ly/16WSbS3
Keep upper body stationary & hips low throughout the movement
Squeeze abs to fully engage the core- keep hips low, in line with shoulders
Rear lunges with knee up: http://bit.ly/19XL6zj
Extend leg at top of knee raise for an added challenge (much like a kick)
Incline chair push up: http://bit.ly/17Cmw7Q
Keep elbows in close to work triceps or elbows wide to work chest.

Thursday, May 30, 2013

New kicks!

CONFESSION: After a couple rough weeks, decided to treat myself to some new workout gear. 

LOVING these Inov-8's!! Def recommend them if you've never tried a pair. 

Great fit and cool colors: http://bit.ly/12QXz28

Wednesday, May 29, 2013

FIT FAN

Check out my good friend Ryan killin it on some battle ropes. 

Wanna spike your heart rate while lifting??? 

THIS is the way to do it! Killa workout!!