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!!

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

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

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

FIT FAN

Check out Fit Fan TATIANA!! 

Always make progress, one day at a time.

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.

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

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!!!

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.

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!!

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!

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!

FIT FAN

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

Keep PUSHIN... you motivate us ALL.

Gym time!

Just finishin up at da gym. 

Gettin back in a routine feels AWESOME!! 

Who else worked it out today?

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!! 

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

 

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

WORKOUT

GYM TIIIIIIME...

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.

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VACA FIT DAY 2

Complete two rounds per circuit for time

20 Burpees

30 Sumo squats

20 Flutter kicks

30 Air squats

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--REST 3 MIN—

=======================================================

30 High knees

20 Walking planks

30 Cherry pickers

1min Wall sit

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Link to great cool down stretches: http://bit.ly/12B0Qbl

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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.

Air squats: http://bit.ly/11R1Bp0

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!

High knees: http://bit.ly/11rxBjH

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.

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

Air squats: http://bit.ly/11R1Bp0

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

Plank: http://bit.ly/17CkR1Z

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.

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

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!!

Inspect & Protect

As the weather heats up everyone looks forward to shedding those winter layers and soaking up the warmth of the summer sun. With the days getting longer, spending more time outdoors is a welcomed change, however, the dangers of sun exposure cannot be underestimated

Here are some tips for how you should INSPECT your skin for early signs of skin cancer and steps to take to PROTECT yourself from the sun’s damaging rays.

Risk Factors
While people with fair skin or a family history of skin cancer are at higher risk to develop skin cancer, no one should ever assume they are somehow ‘immune’ from effects sun exposure can have on your health.

According to the American Cancer Society you may at higher risk to develop skin cancer if you:

• Had skin cancer before
• Spend a lot of time outdoors 
• Have had an organ transplant  
• Have certain autoimmune diseases 
• Have freckles and burn before tanning 
• Take medicines that lower your immunity 
• Have lots of moles, irregular moles, or large moles
• Have a family history of skin cancer, especially melanoma
• Take medicines increasing sensitivity to sunlight
• Live or vacation in tropical or subtropical climates
• Live or vacation at high altitudes (the strength of UV rays increases the higher up you are)
•  Work indoors all week and then get intense sun exposure on weekends
• Have fair skin, blue or green eyes, or blond, red, or light brown hair

Inspect
So now you know the risk factors, but can you identify a possible melanoma on yourself or a loved one?

It’s important to check your own skin, preferably once a month. A skin self-exam is best done in a well-lit room in front of a full-length mirror.

Use the acronym ABCDE when performing regular skin checks:

Asymmetry

Border

Color

Diameter

Evolving 

Click here for a free body map to track your moles/freckles 

Click here for guidance for how to do
a self skin check

Protect
Here are some tips for selecting sunscreen:

• SPF- A minimum SPF of 15 is recommended for daily use, however, a minimum SPF of 30 is recommended for extended sun exposure.

• Timing- As a rule it's best to apply sunscreen 20min before sun exposure and again every two hours. Always reapply after swimming or profuse sweating.

• Broad Spectrum-  SPF applies only to UVB rays, but UVA rays can be just as damaging and may be even more closely associated with premature skin aging. Be sure your sunscreen protect against BOTH UVA & UVB rays.

• Infants- Babies younger than six months should NOT be in direct sunlight. Babies older than six months should have at least 30+SPF applied liberally every two hours. Just a few serious sunburns can increase your baby's risk of skin cancer later in life.

• Apply LIBERALLY- Most sun-lovers don't apply enough sunscreen for full coverage. Doctors recommend at least one ounce (enough to fill a shot glass) to ensure liberal coverage & protection from the sun's rays. 

• Formulas- Sunscreens follow one of two formulas. "Chemical free" sunscreens are made with a heavy metal, usually oxidized zinc or titanium oxide. Zinc and titanium sit on the surface of the skin, serving as a reflective, protective cover against damaging sun rays. The other type of sunscreen is typically made with the chemicals Oxybenzone, benzones, aminobenzoic acid, and is referred to as "organic" or "chemical" sunscreen.  

• Ingredients- Oxybenzone is an endocrine disruptor that mimics estrogen- a concern for many people who try to avoid synthetic hormones. "Chemical" sunscreens also have a shorter half-life and break down after two hours. "Chemical Free" sunscreens last longer but are often chalky and leave an opaque residue and may be linked to environmental pollution. Research on your own to find the best formula for your needs.

• Beyond sunscreen- To ensure full protection against the sun wear a lip balm with SPF, sunglasses that have UV protection, and a hat to shade your face from direct rays. 

BONUS TIP: Did you know your clothing can literally become sunscreen?
SunGuard™ is an easy-to-use laundry aid that washes UV protection into clothes. 

Add one package of SunGuard to a load of laundry, and you wash a skin-saving ultraviolet protection factor of UPF 30 into every garment and protect against damaging rays for up to 20 washings.

Me & Melanoma

As I sit here recovering from my fifth surgery in less than six months, I’ve decided to share my journey and the lessons I’ve learned along the way in hopes that my experience might help someone else some day.

In November 2012, I was referred to a dermatologist to check some abnormal moles on my back. Since that time I have undergone numerous biopsies and five excisions- two of which resulted in the removal of cancerous, melanoma cells from my body.

As I’ve traveled down this uncertain road I’ve learned a lot about skin cancer, but more importantly I’ve learned the value of the doctor/patient relationship.

Right Diagnosis

I still remember how I felt in that moment when I heard the doctor say, “Your lab results came back. It’s melanoma and we need to operate again.” 

It’s so surreal, to hear those words. Everything kinda slows down and you feel like he MUST be talking about someone else. I don’t have cancer. I feel FINE.

As scary and frustrating as this diagnosis has been, I realize now how lucky I am that my cancer was caught so early.

According to SkinCancer.org:

“Melanoma is the most dangerous form of skin cancer. When not caught at an early stage, it has a high probability of spreading (metastasizing) and potentially becoming lethal.”

• One person dies of melanoma every 57 minutes.

• About 86% of melanomas can be attributed to exposure to ultraviolet (UV) radiation from the sun.

• Melanoma is the most common form of cancer for young adults 25-29 years old and the second most common form of cancer for young people 15-29 years old.

Right Doctor

Throughout this process I have learned the value of being an educated, empowered patient. All too often patients (myself included) assume their doctor will take the time to explain your diagnosis and the implications of your treatment.

However, I’ve learned that you owe it to yourself to do your own research to understand your disorder, which issues are most concerning, and which treatment options are available/most suitable.

You must educate yourself about your disease in order to know the important questions to ask your physician, not only to learn more about your prognosis but also to help determine if this is the right doctor for you.

When you rely on a medical professional to dictate your path to recovery, you owe it to yourself to be sure that doctor is caring for you as a patient AND as a person.

If your doctor is not meeting your needs completely, have the courage to walk away and have the patience to find a new doctor who will provide you with the treatment and care you truly deserve. Do not allow yourself to be blinded by fear or ignorance when your livelihood is at stake.

For more information on how you can become an empowered patient click the link below for tip sheets about doctor's visits & second opinions.

http://www.empoweredpatientcoalition.org/fact-sheets-a-checklists

Omaha steaks

Preppin meals for the week. 

Got a coupon for Omaha Steaks- got all dis meat for $39!! 

It's my first time using the company, but so far I'm diggin it! 

Start STRONG

Lets start the weekend off RIGHT, Fit Fans!

Liftin HEAVY

Who else is liftin heavy today?? C'mon now- git some!!!