How to Treat Side Bae: At Home Work Out Tips

It’s a new year and for some of you, a brand new day! Through out life, major milestones require us to switch up our routines. Some of those routines can have us floating on cloud nine rocking this journey of life to the fullest.  Yet and still, when change happens, we are forced to adapt that routine.   Working out is not always going to be your TOP priority, however, we can aim to keep it pretty high so that when change occurs, we find new ways to continuously move our bodies!

My favorite form of working out is group fitness classes! I think you new that considering I write a whole blog about it!  However, last year I took a position in my company that requires me to commute to work and decreases the amount of time and energy I have through out the week to devote to going to the gym.  I was forced to start doing some workouts at home.

I am here to encourage that you too can modify your normal routine and do some activities at home.  This isn’t the easiest task, but when you consider the alternative which is NOT working out at all, this becomes slightly attractive.  You may feel like you are cheating on your trainer, group fitness instructor, running group etc., but in the fitness relationship ONLY, you actually get permission to have a side bae!  I’m hoping to help you treat them right 😉 !

How to Treat Side Bae_ At Home Work Out Tips - Rx Fitness Lady

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Flexirods Can Help You Stay Fit & Fly

I frequently discuss hair as a barrier to workouts in the African American community.  Whenever I discover another tweak to the hair maintenance routine of a sister trying to stay fit and fly, I get super excited to share it with you.

My latest discovery is the Flexirod! It has changed my fit, fly, and financial life here the last six months and I will show you how!  I think this is an appropriate share for black history month!

This is how I leave out of the hair salon. I literally took this photo at the shop. There is nothing like the feeling you have when you prance around with a fresh new do! The problem is, as soon as you hit the gym, the freshness of you fly goes out the window.

Flexirods Can You Help You Stay Fit & Fly

What if I showed you how the flexirod not only helps maintain your hair but it empowers you to get your workout on knowing that you can still keep pretty curls…..WINNING!

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25 Years of Brains on BODYUMP: Les Mills BP 100 is Here

On January 14th, gyms across the globe participated in an international launch of Les Mills BODYPUMP 100.  It was a grand celebration of the original barbell weight class that strengthens and tones the body.  This marked 25 years of this amazing program’s existence.   I was happy to participate in our gym’s launch by teaching the last four tracks of this amazing release.  I got my hair done the night before, so excuse the head gear 😉 !

BODYPUMP 100 LAUNCH

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One Word for 2017: FEARLESS

Happy New Year to you PFL!  I hope you had an amazing holiday season.  Even having to work most of the time you all were on break, I was truly blessed to spend time with family and friends on Christmas day.

I am super excited to get this year started with you.  I have a pretty good handle on who my PFL audience is after sharing time with you for four years.  My goal this year is to really reach you with the material that you desire.

Rather than share a bucket list or resolution roll call, I’m choosing to focus on one word again as I’ve done in the past.  My word for 2017 is fearless.

fearless – without the feeling or condition of being afraid.

One Word for 2017: FEARLESS

Fear can be a super sized strong hold on your dreams.  I have wasted enough time in  relationships, fitness, and in my career with fear for my entire PFL audience.  I have let fear hold me back on several occasions.  When I’ve finally mustered up the courage to move forward with change or something new, it never disappointed me.  Guess what tho, I still struggle with fear!  

That’s the thing, it will always be there. I am not encouraging you to ignore it all together because sometimes it is with good reason that you are fearful.  I am simply sharing that when you want to move forward, you can probably do so fearlessly if you walk through a few steps along  the way.

 

Research  – The first step would be to do your research.  Often times we have dreams, but we don’t even know the work that goes into those dreams.

Prepare – Once you have done the research, you need to get your house in order.  This could be in the form of education, finances, spiritual warfare, etc.

Be Positive – After you’ve set the foundation and you take the plunge, you will have people around you who try to discourage you from your dreams.  You need to stay positive and have positive affirmations ready to say to yourself and prepare your responses for the haters as well.

Persevere  – Lastly, just because you did all the ground work and remained positive doesn’t mean you will not come across barriers.  You have to be steadfast in the mist of storms of trouble.  You may have to adapt your pathway to achieve the goal, but as long as you achieve the goal, that’s all that matters.

These steps have helped me; get out of relationships, start my blog, become a group fitness instructor and more.  I hope that it can inspire you in some way as we kick off the new year!

Fearless - 2017

Yours in Healthy, Active, & Prosperous Lifestyles,

Rx Fitness Lady wants to know…

  • What is your word for 2017?
  • How do you manage your fears?
  • How was your New Year?

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Work, Work, Work, Work, Work, Work – Review of Les Mills BODYPUMP 99

I am getting more and more last minute with learning the choreography for Les Mills BODYPUMP releases.  For BODYPUMP 99, I set my alarm 2 hours before my 8:30 a.m. class to wake up and learn the second half that I was responsible for teaching during the launch that day.   Needless to say, I  was super surprised that Rihanna was on the line up, so yeah, that’s the title of this review.  No doubt, BODYPUMP 99 will have you putting in the work, work, work, work, work, work the original barbell weight style!

work-work-work-work-work-work-review-of-les-mills-bodypump-99

 

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35 Tips on How to “Live Healthy & Active. Be Prosperous.”

I turned 35 in June!  Hello September right?  I know this is late.  I wanted my birthday post to be a list of nuggets I’ve learned or developed to make life easier.  Here on PFL,  the focus is to deliver practical information and share the events along the way that accomplish the theme “Live Healthy & Active. Be Prosperous.”.  Welcome to my virtual birthday party where you get to receive the gifts!   Here are your party favors…

35 Tips on How to Live Healthy & Active. Be Prosperous.- Rx Fitness Lady

 

 

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3 Ways To Use A Challenge To Develop Your Fitness & Health Journey

Monday I finished up a 21 day challenge with my girl Janice Shephard and almost 250 other people within her circle of influence.  Janice is known as the Zumba princess and it’s nothing for 75 to 100 people to show up for her classes weekly.   Beyond her Zumba super powers, she is a stellar fitness and health influencer.  Her foresight to host these occasional challenges is much appreciated from people at all stages of their fitness journey.  Here were the rules….

We Are Fitness Ultimate 21 Day Challenge with Janice Shephard

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Black Women: There’s NO Room for Hair Shaming in Fitness

Hair shaming!  Are we really doing this?  Are the internet trolls really ignorant enough to judge the appearance of someone’s hair that has made the lifetime accomplishment of competing in the Olympics?  My struggling thoughts for the past week!

The Olympics are a series of games where the world’s top athletes compete for the opportunity to win medals while representing their country!    I know you know what it is.  I am just baffled that the internet is acting as if they don’t.  When you take a stab at Gabby Douglas and other women for the appearance of their hair, you hurt all of us.

I mean seriously, I was boiling, 38, big mad when I saw posts speaking on Gabby’s hair AGAIN. I take it personal and so should you if you are an African American woman.  I have written about it time and time again. One of the top reasons why black women will not work out is for fear of messing up their hair.  When a woman is competing at life (Olympics, WNBA, Hypertension, Diabetes, stress, etc.), she is not expected to look like Cookie on Empire, Olivia Pope on Scandal, or Mary Jane Paul on Being Mary Jane.  There is a time and place for everything and BLACK WOMEN: There’s NO Room for Hair Shaming in Fitness!

Black Women There's NO Room for Hair Shaming in Fitness

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Should I Attend a Les Mills AIM training: BODYCOMBAT 68 Review

My club just launched Les Mills BODYCOMBAT 68 last week and new releases will come out in two weeks.  Thanks to my girl Michelle attending an Advanced Instructor Module (AIM) 1 on BODYCOMBAT 68, we have the review before I had to teach it over 2-3 weeks.   Michelle and I are like Les Mills twins!  We both teach BODYPUMP and BODYCOMBAT and are professional healthcare workers. I love when I get the chance to attend either of her classes.  I know you will enjoy getting to know her while she answers the big question on your mind “Should I attend a Les Mills AIM training” and offers tips on BODYCOMBAT 68.  Welcome Michelle!

Should I Attend a Les Mills AIM training BODYCOMBAT 68 Review

 

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Fitness Never Fails Me When I Wanna Be Stress Free

I read a shirt while I was teaching BODYPUMP the other day that said “Exercise??? I thought you said Extra fries!”, HA! I’m sure extra fries is an easy way to handle a stressful  day!  For me, even as a child it was always some form of fitness.

Fitness Never Fails Me When I Wanna Be Stress Free

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