Don't Stop

My foxy and fabulous people!

I would like it made known that I am so incredibly appreciative of all my readers, followers, subscribers, and ‘likers’. This blog started out as a school project and three months later it has become a passion. I hope that I have given you motivation, inspiration, and even a few laughs along the way and hope to continue these things as I rant about my weekly fitness thoughts.

With that being said let’s get started on this weeks post!

It has almost been three months since I started writing this blog, which started with this post: New Year, New you!

Remember?

“Oh yes,” you say, “new years resolutions….”

If you are like most people, it is hard to stick with your new years resolutions. People, places, things get in the way and we can’t always keep up with the promises we have made to ourselves to become a better us.

Do not fear my lovelies. You are most certainly NOT alone in this. Do not get discouraged because you can always pick up where you left off and with more motivation and drive than ever! Isn’t that right?

Tomorrow is a new day and you are going to get those sneakers out, slap on the sports bra, shake and shimmy into those shorts, and get your booty back in gear! (If you have forgotten how to shake it, re-read this blog to give you a little instructional on how to: Shake What Your Mama Gave You!)

“OH YES!” you say.

“Oh… wait, there’s that thing tomorrow,” you say.

Forget about that thing because, you, Miss Thang, are the most important thing. Your happiness and wellbeing is priority and you should never let life get too busy for you to be healthy and happy with the Foxy and Fabulous person that you truly are.

I want you to promise yourself that you will click on last weeks post: The Body Pledge, take this pledge and get moving! 

Remember, your workout doesn’t have to be you pumping iron for 3 hours, running on the treadmill for 45 minutes at an incline of 15 and a speed of a racehorse, it simply means to stretch, walk, breath, move your body around! Put on one of the beats that make you move and dance! This is all going to benefit you and you will feel like a new person.Here's a refresher of some of my fabulously favourite music to dance too: Beats That Make You Move! 

Remember to always tell yourself that you can and ignore the negativity that comes along with you being successful. You CAN do it and you WILL do it! 

From one Fab Fox to another,

Stay fit, stay physical, and stay foxy! 

Foxy’s Body Pledge

I, (your name), pledge to my body that I will never tell it that it can’t. 

I will push myself a little harder each day, each workout, and I will not make excuses as to why I ‘can’t’. There is no more ‘cannot’ in my vocabulary. This word will be removed completely from it. 

No thought will be negative and no word will be destructive. 

I will replace a bad mood with a workout and see every sweat bead as negativity that is leaving my body. I will respect my body and only consume what will benefit me. I will not take part in fad diets or believe what the media says is beautiful. I will ask for help when it is needed and I will take criticism and turn it into motivation. 

I will speak kind words of myself and of others. 

I promise that every time I look in the mirror or see my reflection, I will point out the good rather than the bad. 

I will see nothing but a beautiful creature because I am wonderfully made. 

I will see the achievements, the goals, the strength, and the beauty that is staring back at me. I will not compare myself to other people’s bodies because I will be happy with my own. I will not long for something different but I will desire only a better me. 

My size and shape do not define me but my mind and thoughts control me. 

This is my body pledge. 

De-Stress You Day!

Well Foxy Friends,

It’s that time of year again – exams. Everyone is running around like chickens with their heads cut off, scrambling around trying to hand in assignments and study for those dreaded finals. Amidst your scrambling and headless-chicken running, make sure you still give yourself time for a workout. Even half an hour on the treadmill or a 20 minute stretch is better than nothing!

“Virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever” states the Mayo Clinic on their article Exercise and stress: Get moving to combat stress. They go on to explain the “stress-busting benefits” of working out. They say that it releases endorphins, which are your “feel-good neurotransmitter”, it helps distract you from the stress in your life, and it just improves your overall mood! 

Click here to read the full article!

I will be the fist one to say that my organizational skills are sometimes… well, lacking and procrastination happens quite often for this diva. You can usually find me studying minutes before a quiz and staying up until wee hours of the night to finish a project due the next morning at 8am. Due to this unfortunate habit of mine, I constantly find myself in blood pressure rising, heart pounding, stressful situations. My mother and father usually get at least 15 calls on these eventful days from me on the other end expressing how I am having "THE WORST" day of my life! My dramatic ways usually end up getting me no sympathy but a lecture from the two of them telling me that I need to stop leaving things until the last minute. I then, always vow that I will never leave another darn thing to the last second ever again. Then, the next set of exams come along and… I’m sure you can guess where this is going!

Now, if you are a procrastinating, dramatic diva like myself, you will really appreciate this post! I’m going to give you a quick 20 minute circuit workout for you to do right in your kitchen, office, or even the library and the hallway! This will help you ditch the stress and get back to writing your Sociological and Philosophical Foundations of Education essay and kill that Microeconomics exam!

Move 1:

Stand in a comfortable position with your feet shoulder width apart and your shoulders back – 20 seconds

Move 2:

Start walking at a slow pace – 1 minute

Move 3:

Ease into a jog – 4 minutes

Move 4:

Jumping jacks – 40 seconds

Move 5:

Slow down to a moderate walk – 1 minute

Move 6:

Lateral Squats – 15 reps or for 30 seconds

Move 7:

Stretch down to touch your feet – hold for 20 seconds

Move 8:

Walk your hands out so you are doing a Downward Facing Dog* – Do 3 reps, hold for 15 seconds each time

*Downward Facing Dog – Your feet about be hip width apart. Your hands are shoulder width apart with fingers spreading out. Keep your booty lifted towards the sky and gently push down through your heals. Bend yours knees and relax into tabletop position. Repeat. Remember to breath!

Move 9:

Lower yourself into full plank position – hold for 30 second

Move 10:

Drop your knees to the floor or stay in plank position for push-ups – 5 to 10 push-ups or for 15 seconds

Move 11:

Lie on your back and get ready for some crunches! – 60 crunches or for 1 minute

Move 12:

Stretch out arms and legs so you are flat on your back – 1 solid minute of relaxation

Repeat this circuit 2 times for your 20 minutes of stress-blasting fun!

So that’s it, that’s all! I hope that you find this workout helpful when you get feeling stressed and busy!

Always remember:

“You are just one workout away from a good mood!”

From one fab fox to another,

Stay fit, stay physical, and stay foxy!  

Anything Boys Can Do ... - A workout for the Ferocious Male Readers!

Hello to all my friends!

I have recently seen that, I not only have foxy ladies reading and following along with my blog but, I have some ferocious male followers as well. For this post I am going to be doing something a little different. I want to make this blog about the boys! I’m giving you, gentlemen, a shout-out and a big, foxy thank you!

I’m going to show you guys a 6 step, full-body blasting routine that will be sure to make you sweat!
Are you ready boys?

Let’s go!

1.     Shoulders
Pull-ups
2 sets of 25 reps

2.     Triceps
Tricep Pushups
2 sets of 25 reps
Step 1 – get into a plank position and move hands close together so that they are in the shape of a diamond
Step 2 – do push up as you would with normal posture

3.     Biceps
Maximum Barbell Bicep Curl
3 sets of 6 reps
Step 1 – add your maximum weight onto the bar bell (you should be struggling to do your last two so don’t be afraid to add on the weight!)
Step 2 – stand with your feet shoulder width apart and hold the barbell shoulder width and your arms straight down
Step 3 – bending at the elbows, bring the barbell up with a count of 3 and back down to the starting position for a count of 3

4.     Chest
Chest Dip
2 sets of 25 reps
Step 1 – Grasp the dip bar at the widest part, arms fully extended, lean forward and keep legs crossed behind you at the ankles
Step 2 – lower yourself until your arms are bent to 90 degrees
Step 3 – Push back up to starting position and squeeze chest muscles at the top of the movement

5.     Back
Yates Row
4 sets of 10 reps
Step 1 – grab a barbell a bit more than shoulder with apart, knees at about 25 degrees to keep strain off of the lower back, and bend at the waist about 20 degrees – back straight, chest out
Step 2 – you can do an underhand or an overhand grip – whichever you are most comfortable with
Step 3 – pull the bar towards your waist. You are not pulling it up to your ribs but more up and down towards your waist. Lower it back into starting position

6.     Legs
Box Jump
3 sets of 30 reps
Step 1 – stand in front of a box, a bench, or a chair that won’t move
Step 2 – Jump up onto the box with both feet moving at the same time and jump right back off

I know that there are a lot of men out there that want to bulk up and gain weight and they think that by staying away from the cardio, they are doing a good thing. I want to let all you ‘bulkers’ out there that cardio is just as important to you as the person who is trying to shed the pounds. Amongst your bulking up workouts, you should do about 20 – 45 minutes of cardio 2 days a week. By investing some time into cardio work you are increasing your strength and endurance, and improving bone health and your body’s ability to use and take in oxygen.

Well boys, there you have it! I hope that you guys give it a try and can really feel the burn. Make sure that if this is too easy for you, that you either up your weights or add on some extra reps. Do not be afraid of the weight and be sure to switch up your routines and weights on a regular basis! You ferocious male readers simply rock! I hope that you are able to take my posts and use them just like my foxy ladies are doing. Keep reading and sharing!

And to my ever faithful, foxy felines – Do not be afraid to give this workout a try! Just because this is ‘for the boys’ doesn’t mean you can’t conquer this workout just like they can! I bet you’d be surprised just how strong you really are. Give it a shot workout queens!

From one fab fox to another,
Stay fit, stay physical, and stay foxy and FEROUCIOS!

We're Going on a Picnic!

Hello Foxy Friends!

If your Facebook homepage is anything like mine it will be full of pictures of the beautiful sun, people saying how much they love the sun, and people complaining about how they can’t be out in the sun! It’s that time of year again folks. Spring has Sprung! Just in time too because those February blues were starting to take a ware on this old fox! How much are you loving this weather right now? What better way to enjoy it then with a picnic. I personally love a good picnic when Mr. Sun comes out for the season but sometimes it’s hard to make a quick lunch that’s healthy and yummy. Never fear though, Foxes, Mama Fox has had her eyes out for some heavenly recipes to pack in that basket.

Today, we are going on a picnic. Get your short, shorts ready, your sunglasses cleaned, and your mouth prepared to taste this 3 course lunch that’ll have you jumping for joy!

Course One:
For course one I have picked a salad that is sure to tickle your fancy, a Broccoli and Feta Cheese Salad. It is easy to make and so, so yummy!

Ingredients:
2 cups of romaine lettuce
4 cups of raw chopped broccoli
1 red pepper
1 yellow pepper
½ cup of crumbled feta cheese
¼ dried cranberries

Dressing:
¼ cup lemon juice
¼ cup extra-virgin olive oil
Add a bit of salt and pepper

Mix it all up into a bowl and bring as much as you want on your picnic and save the rest for later. The longer that this salad sits, the more flavor it has so if you can, try and make it a day or two before you set out on your picnic.

Course two:
I am basically obsessed with seafood and could eat it for breakfast, lunch, and dinner! So, for this course of our picnic I have chosen a shrimp sandwich. I have not tried it yet, but I promise you I will be in the very near future. If you try it before me, please let me know just how amazing it was!

What you’ll need is:
1 Lemon cut into four
Some salt and pepper
2 pound of cooked, de-tailed, shrimp
1 cup of low fat mayonnaise
½ tsp. Dijon mustard
1 tbsp. White wint or white wine vinegar
3 tbsp. Fresh dill
½ cup finely chopped red onion
1 ½ cups finely chopped celery
Whole wheat roll

Once you have all of those things measured out, mix it all together chill it and before you leave for your picnic but it on a whole wheat roll and you are ready to go! I don’t know about you guys, but that one definitely got my tummy a-grumblin!

Now for our treat course! Since you have been busting your buns with your workouts and getting that body into the shape you love, why not treat yourself on this very special picnic adventure!

Course three:
Even just the name of this makes my sweet tooth happy! For your picnic you’re going to take the 5 minute Peanut Butter Rocky Road Bar.

Ingredients:
1 cup high cacao bittersweet chocolate chips
1 cup natural-style peanut butter
1 ½ cups miniature marshmallows
1 ½ cups fiber one bran cereal

Prep:
1. Combine chocolate chips and peanut butter in a microwavable bowl and microwave on high for one minute. Remove bowl and stir to finish the melting. You may need to microwave it for a few more seconds.
2. Stir in the marshmallows and Fiber One cereal
3. Pour all into a pan and put it in the fridge to let it settle for a little while

Once your rocky road bars are settled and you have packed everything up into a basket, you are all set to go on your picnic adventure! This is an easy three course meal that is tasty, healthy, and quick to make. You can even bring it with you to school or work and on your break, head outside and catch some rays and some much needed vitamin d!

I hope that you lovely humans are able to enjoy this menu as much as I have!

From one Fab Fox to another
Stay fit, stay physical, and stay foxy!

http://www.healthy-picnics.com/index.html
http://www.medicinenet.com/script/main/art.asp?articlekey=98032

Beats that Make you Move!

Good Evening Foxy Friends,

I hope that everyone had a very nice weekend and got to relax a little bit. I find that a great way to relax is to put on some music, curl up with some cozies, and just listen. I like to let the music drift me off into a lullaby of beauty and rejuvenate my sprits from either a long day at work or school and after a workout. Music is an important part of many people lives and it sets the mood for a relaxing time or pumps you up for your workout of the day!
For me, I know that music is one of the most important part of my workout. Without my IPod at the gym I feel that it is very difficult for me to get moving. I am going to give you a few songs that are on my 'Workout' playlist at this very moment. These songs help me push a little harder, lift a little heavier, and run a littler faster. Then I will give you a few songs that are on my 'Cool Down' playlist.

Banging Beats

If you are following me on Pinterest, you will see that I have a board dedicated to some of my favourite artists who I feel produce songs that help motivate me at the gym! If you are not following me on Pinterest, here is the link:  http://pinterest.com/fromfoxy2fab/ . I'm going to pick some different songs that I have no yet updated to Pinterest yet for this post. So here goes, let's get those bodies moving!

1. Take Care - Drake Ft. Rhianna
2. Glad You Came - The Wanted
3. Domino - Jessie J
4. Dance - Big Sean Ft. Nikki Minaj
5. Workout - J. Cole
6. The Motto - Drake Ft. Lil Wayne
7. Body Work - Morgan Page ft. Tegan and Sara
8. Milkshake - Kelis
9. Turn Me On - David Guetta ft. Nikki Minaj
10. Fire - Sunloverz Ft. Rosette

These songs, put together just over a 30 minute workout! Why not add a playlist called "Foxy", put these 10 songs on it, and let me know how it works for you?

Slow Motion

The cool down might be just a just important part to your workout as the actual workout itself! I love this part because this is when I can feel if I've had a good workout because my muscles are shaking and my heart rate is still a little fired up.

1. You and I - Lady Gaga
2. Slow Dance - John Legend
3. After Tonight - Justin Nozuka
4. Skinny Love - Bon Iver
5. Shadows - Dev
6. Exterestrialism on Prom Night - Straylight Run
7. Slow it Down - Drake
8. Thinking About You - Frank Ocean
9. You and I - Ingrid Michaelson
10. Rolling in the Deep - Adel

These 10 songs give you over 30 minutes of cool down and stretch tunes. As long as you stretch and cool down to at least half of these songs, your body will benefit. Now, add these songs to a playlist and get that cool down part of your workout in!

I hope that these songs have help push you and helped get you to the next step in your workout! I also hope that they have helped you relax and enjoy your stretch and your cool down as much as your whole workout.

From one fab fox to another,
stay fit, stay physical, and stay foxy!

*all songs have been taken from YouTube.Com. I do not own or claim to own any of these videos or songs*

A Dolla Make you Holla - Workouts from home!

Hello Fabulous People!

I would first of all like to thank everyone who has liked and followed my Facebook and Twitter Pages. You are all remarkable humans. Please continue to share and comment! I’d love to hear what you think.

Now let’s get saving some money!

I have heard and made many excuses as to why working out is not possible. “I’m too tired”, “I have no time”, “I feel intimidated at the gym”, “my dog ate my running shoes”. One that I hear quite a bit is that gym memberships are fairly pricy. All of these excuses may be true from time to time. However, if you have an excuse as to why you can’t work out every single day, you are doing nothing but harming yourself and your precious gift, your body!
Instead of using those excuses as to why you cannot work out, try to switch them around to reasons why you can and should work out! For example, if you are not a morning person and working out before you start your day is simply not even an option, workout right after work or school. Don’t even go home to change. Bring your workout attire with you and don’t let yourself think that the day is over until your workout is complete. Change your mind frame.
If you feel like you have no time, make time! It is a proven fact that working out can reduce stress. While at work or doing school work, take breaks to get up and walk around. Before you go to bed at night do some yoga. This will give you a bit of a workout and it will relax and relieve the stresses of the day.
Many people think that while at the gym, others will judge them for techniques and abilities. I do not have any statistics on this, but while talking to some of my gym-rat friends, I have come to a general census that they are at the gym for themselves. Most people do not care about others at the gym, and rightfully so! The gym is a time for you to focus on your goals, your strengths and your weaknesses that you want to turn into strengths. Don’t worry about anyone but you. Get your IPod, MP3, or your favourite book or magazine and disconnect from the world for a while and remember that confidence is beautiful and so are you!
If your dog ate your running shoes maybe it’s time for some behavioral classes for your furry little friend. You can, however, do workouts that do not require shoes – yoga, dance, stretches. Therefore, your dog eating your running shoes is not a valid excuse.. Sorry sweet child.

Lastly, the money issue. This tends to be a very common excuse as to why people are not working out as much as they should be or would like to be. I’m going to show you some of my favourite and cost effective workouts that you can do right in your living room.  

1. Sexy Legs: 5 Minute Workout

2. Boot Camp Cardio & Strength Workout with Denise Austin

3. Pilates for Abs and Wasteline

Tony Horton's 10 Minute Trainer, P90x, and TurboFire are all workouts that you can do at home if you are willing and able to spend a few dolla's. Another idea is for you to get to your closest Wal-Mart and take a look in the $5 movie bin. I can usually find at least one or two good workout videos in there! How about outside? Take a walk, a run, a bake ride. You can enjoy the beautiful outdoors and get your body into shape. These are all forms of working out that you spend little to no money on.

There are plenty of alternatives to get your booty in gear. So, next time you catch yourself making excuses for not being able to workout, think again foxy honey and remeber these routines and tips to get you moving!

From one fab fox to another,
Stay fit, stay physical, and stay foxy!