Sexy Arms Workout

Hello Beautiful Ones,

Me with arm definition

No woman desires flab on her arms. You want to wear sleeveless dresses and tank tops without shame. No more sattle-bags under the arms.

Second to abs, arms can also be a difficult area to tone, but it is not impossible.

Here is a quick workout that I use without gym equipment. All you need is either 5 lb, 8 lb,10 lb, or 12 lb dumbbells, a stability fitness ball (optional), and resistance bands (optional).

*Please consult a physician before starting a fitness program. Go at your own pace. This is a suggested workout. 

Sexy Arms Workout

• 50 Jumping Jacks
• 20 Bent-Knee Pushups
• 30 Tricep Dips (Bent Knee or Extended Leg)
• 20 Bicep Curls (Dumbbells or Resistance Bands)
• 20 Overhead Tricep Extensions
• 20 Dumbbell Cross Jab
• Lying Tricep Extensions on Stability Ball
• 20 Shoulder Raises
• 20 Bicep Curls
• Dumbbell Push Press
•  30 Tricep Dips
• 25 Bent-Knee Pushups

For an extra challenge, do 10 Burpees in the middle of the workout.

The key to getting toned arms is regularity. Try to workout arms at least twice per week; allow arms to rest in between workouts. If you do not have much time, try this while watching television or in the morning before work.

I hope this helps!

Good luck on your journey to optimal health!

Luv,

Hair Kitty Kitty

Go Dirty Girl Mud Run 2012

It's All About Finding Alternate Fun Ways to Get Fit

Hello Beautiful Ones,

You do not always have to exercise or "get fit" in the traditional sense: Gym, outdoor track, home gym, fitness videos. Sometimes you have to get down and dirty, and just have fun!

On Saturday, April 28, 2012, at the Lakewood Amphitheatre, I completed the Go Dirty Girl Mud Run & Obstacle Course. Dirty Girl is a 5k mud run for women of all ages and athletic abilities.This event is not a "race" in the traditional sense. You will run, walk, climb, crawl- you will experience it all. It is an untimed obstacle course designed to push you slightly out of your comfort zone. A portion of all registration fees is donated to the National Breast Cancer Foundation. My sisters, a girlfriend, and I, "The Foxy Four", finished the obstacle course in about an hour and had a great time doing it. Once you finish, you get rewarded with a t-shirt and an ice cold beer.

Furthermore, I posted this to show that you can find local activities to have fun with your friends and family and get in shape at the same time. You will not even think about the sweat and hard work, because you will be too busy laughing and enjoying yourself. Dare to do something different and outside of your comfort zone once in a while.

MAKE SURE TO WATCH THE VIDEO!



Luv,

Hair Kitty Kitty

More Tips to a Flatter Stomach

Hello Beautiful Ones,

Desire a flatter tummy? Check out these helpful tips:





1. Plank
2. Enrich diet with fiber
3. Don't just isolate your stomach when exercising
4. Eat five servings of fruits and vegetables daily
5. Climb stairs
6. Don't starve yourself
7. Do crunches on a fitness ball
8. Reduce salt intake
9. Try Pilates, Yoga or both
10. Swim
11. Burn more fat via HIIT: High Intensity Interval Training
12. Stay Inspired

Bonus:

Try these "Gut-Busting" Exercises to Strengthen Lower Abdomen Muscles

I hope this information helps.

Good Luck on your fitness journey!
*Always consult a physician when starting a new fitness plan

Luv,

Hair Kitty Kitty

Photo Credit:
Ciara: vwbeezy.tumblr.com
Lower stomach exercises: a-fitspirational-blonde.tumblr.com

A Guide to Running: Adaptation

Journey to the 2012 AJC Peachtree Road Race

Hello Beautiful Ones,

Training for a 5k or 10k is obviously challenging. The key is getting your body used to running, or adapting. To maintain the adaptations, you must regularly exercise (about every 2-3 days). Waiting any longer, will cause a slight loss in the muscle adaptations you have worked so hard to develop, each day. The longer you wait beyond 3 days, the harder it will be to start up again. In between running, strength train to tone and strength muscles to increase speed and endurance.

Avoid what Jeff Galloway, calls “junk miles”. This is where beginners try to “sneak in” extra miles. This is not necessary and certainly not beneficial, because you may be overworking your muscles and not allowing time for them to recover. In general, train hard, but allow your muscles to recover properly.

Week Three (Beginners):

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
32-38 Minutes of Walk/Run Intervals Alternate: Speed Walk  13-15 minutes Lightly Jog: 3-4 minutes ·  ABS Workout	10 Minute Cardio Warm-Up Lower Body Strength Training Workout: Quads, Glutes, Calves and/or Hamstrings	34-36 Minutes of Walk/Run Intervals Alternate: Speed Walk  12 minutes Jog: 5-6 minutes ·  ABS Workout	Off	34-36 Minutes of Walk/Run Intervals Alternate: Speed Walk  12 minutes Jog: 5-6 minutes ·  ABS Workout	10 Minute Cardio Warm-Up Upper Body Strength Training Workout: Biceps, Triceps, Shoulders, and Abs	Off

View Week 1: http://luvhairkittykitty.blogspot.com/2012/05/runners-chronicles.html
View Week 2: http://luvhairkittykitty.blogspot.com/2012/05/guide-to-running.html

Good luck on your journey to optimal health!

Luv,

Hair Kitty Kitty


Reference:
Galloway, Jeff and Barbara, Women's Complete Guide to Running, (Oxford: Meyer & Meyer Sport (UK) Ltd., 2007).

Tip of the Week

Hello Beautiful Ones,

Here is the tip of the week:

Sexy Cleavage Workout

Hello Beautiful Ones,

Summer is right around the corner and a lot of us will be wearing our sheer tops, halter tops, and overall cleavage enhancing tops.

Here is a quick workout you can do to keep your chest muscles underneath your breast toned. Give your "girls" a perky look!


These workouts are designed where you can do the exercises at home without much equipment.
*The workout includes toning your abs also. Consult a physician before starting a fitness program

Sexy Cleavage Workout

• 20 Incline Push ups
• 60-second Plank
• 20 Dumbbell Press on a Fitness Ball
• 20-40 Torso Twists
• 30 Push ups (modified acceptable)
• 20 Seated Chest Flys w/ 10-15 lbs Dumbbells
• 20 Chest Crossovers w/ Resistance Bands
• 20 Leg Lifts (abs)
• 20 Dumbbell Press on a Fitness Ball
• 60-second Plank
• 20 Chest Squeezes
• 20 Alternating Floor Press with dumbbells

Examples of chest exercises

Example of Chest Squeeze:

http://www.youtube.com/watch?v=CReZF4-PjO0&feature=player_embedded


It is all about toning, strengthening, and building up your chest muscles- this will give your breast a nice boost.

Also, check out Killer Buns, Killer Legs, and Killer Abs. You can take workouts from each and customize your own workout

A Guide to Running: Safety Tips

Journey to the 2012 AJC Peachtree Road Race

Hello Beautiful Ones,

How was your first week of training? I hope you enjoyed the walk/run intervals. It is never easy to begin a fitness program, but the key is to stay positive and motivated. We all have to start somewhere.

Now that we are on Week 2, I want to discuss some Safety Tips to consider while running and/or walking:

• Think ahead  & be aware of your surroundings
• Have a running buddy or join a running group, if you feel uncomfortable running alone
• Use your instincts-turn around if you feel uneasy on a certain street
• Tell someone where you will be running, and when you should be back
• Wear white reflective clothing at night and run where streets are well lit
• Wait until traffic is clear to cross the street
• Run facing traffic and always have an escape route (assuming drivers are not paying attention, such as texting while driving)
• Wear an Id tag around your neck or your shoe
• Bring a cell phone and call someone if you feel threatened
• In uncertain areas bring pepper spray
• Bring a whistle with you

Week Two (Beginners):

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Off	30 Minutes of Walk/Run Intervals Alternate: Speed Walk:  12 minutes Lightly Jog: 3 minutes ABS Workout	10 Minute Cardio Warm-Up Upper Body Strength Training Workout: Biceps, Triceps, Shoulders, and Abs	30-36 Minutes of Walk/Run Intervals Alternate: Speed Walk  13-15 minutes Lightly Jog: 2-3 minutes ·  ABS Workout	Off	32-38 Minutes of Walk/Run Intervals Alternate: Speed Walk  13-15 minutes Lightly Jog: 3-4 minutes ·  ABS Workout	Off

*View Week 1:
http://luvhairkittykitty.blogspot.com/2012/05/runners-chronicles.html

Good luck on your journey to optimal health!

Luv,

Hair Kitty Kitty


Photo credit:

loseweight-safe.com

Killer Legs Workout

Hello Beautiful Ones,

Do you love to wear jeans, skirts, and dresses to show off your shapely legs and thighs? Or are you looking to tone your legs for a long, lean appearance. Try this challenging 30-minute workout!

30-Minute Killer Legs Workout


Complex.com



• 100 Jumping Jacks
• 30 Squats
• 40 Standing Calf Raises
• 60-second Wall Sit
• 40 Side Leg Raises (20 on each side)
• 10 Lunge Split Jumps
• 40 Calf Raises
• 40 Lunges (20 on each leg)
• 45-second Wall Sit
• 30 Squats

*For an extra challenge do 20 knee-to-chest leg lifts (it's like running while in one place: lifting your knees to your chest)

I hope this workout helps you get a firm, toned legs!

*Always consult a physician when starting a new fitness plan

Will you try this quick, challenging workout?

CHECK OUT KILLER BUNS & KILLER ABS WORKOUT!

Good Luck on your fitness journey!

Luv,

Hair Kitty Kitty

A Guide to Running

Journey to the 2012 AJC Peachtree Road Race

Hello Beautiful Ones,

One of my favorite ways to get fit is by running. It is my therapy. It is one of the best ways for me to stay in shape and also relieve stress. As of last year, I began to do 5k runs (5k= 3.12 miles) just for the competitive edge. It is not like I'm competing for money or with other runners, but I enjoy the opportunity to push and challenge myself to conquer my goals.

The AJC Peachtree Road Race is an Atlanta institution. The event attracts runners and walkers from all over the US, about 60,000 participants. It is also great way to celebrate the Fourth of July.

I completed the Atlanta Journal Constitution Peachtree Road Race on July 4, 2011 in about . The AJC Peachtree Road is a 10k (10k= 6.24 miles). I finished in about 1 hour; 16 minutes.  I was disappointed with my time. This race is not as easy as it appears. You must have the right attitude and you must train well. The humidity on race day was working against me; however, this year there will be no excuses. This year's race will be held, Wednesday, July 4, 2012. The AJC Peachtree Road Race starts in Buckhead near Lenox Square Mall and ends in Piedmont Park. The reasons I do the race is for the challenge, I do it for the camaraderie, and most of all, I do it for the T-shirt. Last year, I can proudly say that I EARNED my T-shirt. For me, it is like earning the all-star trophy award for Most Valuable Player. Crossing the finish line is the ultimate reward for a job well done.

If I can complete a 10k, you can too!

Over the next eight weeks, I will track my progress. You may find this helpful if you are interested in walking, jogging, or running as a fitness activity to get started, or participating in local 5k or 10k run. I will give tips that I use to prepare myself for the race, including nutrition, exercises/ strength-training exercises, and athletic clothing ideas. I will find safe, local areas in Atlanta for you to train.

My ultimate goal is to be able to complete a half marathon (half marathon=13.1 miles). Wish me luck!

Getting Started: Things to Consider

• Keep a running journal to schedule your running sessions & track your progress
• Find a way to enjoy your walk/run
• Find 3-4 days a week that your schedule will allow at least 30-45 minutes of walking and/or running
• Walk/run every other day in the beginning to establish a solid exercise pattern. This will allow your muscles to recover and rebuild more quickly.
• Find a running group for motivation, saftey, and encouragement.
• Walk/Run at a time when the temperature is most comfortable for you.
•  Walk/Run at a slow pace for 10-15 minutes, and gradually increase pace to a comfortable speed
• Walk/Run to upbeat music
• During times where it is not feasible to walk/run outdoors, find an indoor track, or walk/run on the treadmill
• Wear comfortable clothes and shoes
• Register to walk/run in a local 5k to motivate you on your journey
• Don't let 3 days go by without some form of exercise. However, take extra days off for aches and pains to avoid a burnout
• Think positive
• Reward yourself after each run or walk with a delicious, healthy snack and a cheat meal once per week

Week One (Beginners):

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
30 Minutes of Walk/Run Intervals Alternate: Speed Walk:  12-13 minutes Lightly Jog: 1-2 minutes ABS Workout	Off	30 Minutes of Walk/Run Intervals Alternate: Speed Walk: 12-13 minutes Lightly Jog: 1-2 minutes ABS Workout	Off	Speed Walk: 20 Minutes Strength Train Legs: ·         Squats ·         Lunges ·         Seated Press ·         Hamstring Curls ·         Calf Raises	Off	30-35 Minutes of Walk/Run Intervals Alternate: Speed Walk  13-15 minutes Lightly Jog: 2-3 minutes ABS Workout

Good luck on your journey to optimal health!

Luv,

Hair Kitty Kitty


Photo Credit:
http://www.peachtreeroadrace.org

Killer Buns Workout

Hello Beautiful Ones,


If you want a toned buttock, try this challenging 30 minute workout. I do this in the gym, at home, or outdoors at a park /public track.

30 Minute Killer Buns Workout

• 50 Squats
• 50 Bridges
• 30 Walking Lunges
• 30 Side Lunges
• 20 Jump Squats

Repeat 3 times

*For an extra challenge add 10 Burpees to your workout

I hope this workout helps you get a firm, toned buttocks!

*Always consult a physician when starting a new fitness plan

 

Will you try this quick, challenging workout?

Good Luck on your fitness journey!

Luv,

Hair Kitty Kitty

Eat Right. Eat Smart. Luv Your Body.

Hello Beautiful Ones,

I hope you have read my post about setting fitness goals. This is the first step. It is important to put a plan for success in action, before you start anything, especially if it is a life-changing event. If you have not read it, I suggest reading that article.


Now that we have had our good Easter meals, it is time to get in shape for the summer and really for the rest of our lives. I want to be honest. Over the holidays, I have had too many cheats weeks, not days and I am now starting to feel unhealthy and look less fit. I refuse to go back to the old, unhealthy me. I believe getting fit is 60% diet, 30% exercise, and 10% attitude. First, I have to possess a positive attitude about my health. Next, I must consume more water and more unprocessed, healthy foods. Lastly, I must stay physically fit through various exercises and activities. I already began to address motivation issues with my article, I Can’t Get Motivated. I provided ways to stay encouraged and stay excited about getting healthy.

With this post, I want to get you started with a meal plan. Notice that I did not say “diet”, because I want to encourage you to get into practice of changing your relationship with food and instill those principles for life, not promote a temporary fix. Along this journey, you may find that developing a good relationship with food is the most difficult part. 



Courtesy of Will the Trainer



Here are a few guidelines to follow when developing a solid nutrition plan:

*This helped me to lose 25 pounds

1. More Food=More Muscle=Less Flab: Eat Five to Six Meals a Day
• Increases metabolism which will change your body composition by losing fat and adding lean muscle mass
• Balances energy
• Eat 3 Regular Meals and 2-3 Snacks Daily. Alternate larger meals with smaller snacks. Eat two of your Snacks roughly 2 hours before lunch and dinner and 2 hours after dinner.  Eat the largest meal for lunch.
• Enforces Portion Control
2. Eat Well-Balanced, Fat-Burning Food
• Almonds and other nuts, eggs, peanut butter, olive oil, whole-grain breads and cereals, spinach, broccoli, and other green vegetables, beans and legumes, oatmeal, fish, turkey, and other lean meats, raspberries and other berries.
3. Make Delicious Smoothies
• A quick & healthy meal
• Meal substitutions and a potent snack
• Add berries, fruit, whey protein powder, or peanut butter for a more satisfying flavor and it will lessen a dessert craving.
4. Don't Obsess with Calorie Counting
• Helpful to count-calories to jump-start a workout.
• Obsessing will make you lose motivation and feel discouraged or frustrated if you go over the amount of your set caloric intake.
• Focus on eating the right foods at the right time. Portion control is the key.
5. Cut Down on Empty Calories- Alcohol, soda, etc.
• Soda, Beer, Wine, Alcoholic beverages are empty calories (adds calories that you do not need) and can contribute to weight gain when consume in excess.
• Alcoholic beverages don't make you feel full; does not aid in less food consumption
• Encourages body to eat more and burn less fat
• Drink more water for hydration
• Drink alcohol in moderation.
6. Have a Cheat Meal Once per Week
• Treat yourself once a week to avoid binge eating on unhealthy foods
• More likely to stick with a nutrition plan
• Lessens cravings throughout the week
• Plan it each week, Girl's Night, Sunday Night Football, whatever works for you.
• Reward yourself for your hard work

How I make this work for me:

I created my own meal plan so it will be easy for me to stay on track with my goals. Since I have gained a little weight since last year, I plan to follow this faithfully. Furthermore, constructing a meal plan helps me save time (I know what I am eating each week and can shop accordingly) and money (Not eating out every day).


 This is a solid, well-balanced meal plan; not a diet.

Hair Kitty Kitty's Example Meal Plan

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Meal  1	Oatmeal w/ or w/o Raisins, Or Low-Calorie Protein (flavor of your choice) and can add fruit Or Mixed Fruit	Whole-grain Cereal Or Protein Shake	Oatmeal w/ Raspberries Or Protein (Egg Whites, Lean Meat, low-cal English Muffin)	Protein Shake Or Whole-grain Waffles w/ lite syrup or organic honey	Oatmeal w/Cranberries Or Mixed Fruit & Fiber Bar	Protein Shake Or Fiber Cereal w/ Whole-grain toast	Egg Whites & Lean Protein (can also add veggies like spinach) Can have small cup of fruit
Snack	Dry Nuts (raw almonds) Or 1 Cup of Yogurt (non-fat) Or Fiber Bar	Fruit	Fiber Bar & Fruit Or Yogurt & Fruit	Dry nuts (1 handful) & Fruit	Fruit & Nuts Or Yogurt & Fruit Or Fiber Bar and Nuts	Nuts Or Fruit and Yogurt	Fruit and Yogurt
Meal 2	Protein, Complex Carb  & Veggies (lean beef, fish, chicken or beans)	Green leafy salad w/ Grilled Chicken	Protein, Complex Carb, and Veggies	Protein, Complex Carb, and Veggies	2-3 serving of Veggies w/ Beans	Protein and Veggies	Small Cup of Cooked Beans w/ Veggies, and/or small side salad
Snack	Fruit & 1 cup of steamed spinach	protein shake	Fruit & 1 cup of Veggies	Fruit	protein shake	Fruit	Veggies and fruit
Meal 3	Protein and Veggies	Protein and Veggies	Salad w/ Protein	Protein Shake	Protein and Veggies	Salad w/ Protein	Meal of My Choice

This illustration below is a great tool to understand portion control when preparing your meals:



Courtesy of http://www.msvblogs.com/

Incorporate the Healthy Recipe of the Week into this meal plan.

I suggest that you try to eat every 2-3 hours so that your metabolism does not slow. Properly fueling your body also balances energy levels throughout the day, so midday you don't crash and burn. Moreover, I don't want your body to hold on to fat that you want to lose.

*** If you do not like Oatmeal, eat a whole grain waffle. You can substitute some items. Remember, develop a plan specific to your needs and taste. Remember, you have to be creative and inventive when undergoing a fitness plan.

Please consult a physician before starting a new fitness program or making changes to your diet.

Look out for my post coming soon in which I will offer the benefits of eating certain foods.

Let me know if you like my meal plan. Would you try this? Was this helpful?

Good luck on your journey to optimal health!

Luv,

Hair Kitty Kitty