Hair Kitty Kitty's Top Ten Workout Songs

Hello Beautiful Ones,

What's one thing that keeps me motivated?... Listening to music. Whether if I am in the gym, cooking, running, or walking, I love to have my music going. It keeps me positive and gives me the encouragement to stay active.

Here are my Top Ten Workout Songs, RIGHT NOW!!

1. "Put It Down", Brandy ft Chris Brown
2. "Till I Die", Chris Brown, ft Big Sean & Wiz Khalifa
3. "I.F.U", Usher
4. "Pop That", French Montana ft Drake, Rick Ross, & Lil Wayne
5. "Energy", Keri Hilson
6. "Do It Like You", Diggy
7. "My Homies Still", Lil Wayne ft Big Sean
8. "Kanye's Workout Plan", Kanye West
9. "Mr. Nice Watch", J Cole ft Jay Z
10. "Out of the Blue", Ryan Leslie

Help me with my workout playlist.

Please share some of your favorite songs to work out to. I'd love to download them!

Let's Get Moving Ladies!

Luv,

Hair Kitty Kitty

Photo Credit:
necolebitchie.com

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

Making Workout Nutrition Simple

Hello Beautiful Ones,

Many of you know I am challenging myself (and you) to push it to the limit and get healthier. One of my goals is to obtain defined abs in the next 90 days. Therefore, I must fine-tune my diet. Like they say: "Abs are made in the kitchen, not in the gym". One of the most difficult things is knowing how to fuel the body before and after a workout: a cardio workout or a strength training workout. However, I found this nutrition guide that makes it so simple:

I am definitely putting this to use!

I hope this information helps!

Luv,

Hair Kitty Kitty

Source:
greatist.com

Hair Kitty Kitty's Top Ten Workout Songs

Hello Beautiful Ones,

What's one thing that keeps me motivated?... Listening to music. Whether if I am in the gym, cooking, running, or walking, I love to have my music going. It keeps me positive and gives me the encouragement to stay active.

Here are my Top Ten Workout Songs, RIGHT NOW!!

1.  "Turn Up The Music", Chris Brown

2.  "Work Hard, Play Hard", Wiz Khalifa
3.  "Rock With U", Janet Jackson
4.  "Ray Bands", B.o.B.
5.  "Take It To the Head", DJ Khaled, Chris Brown, Rick Ross, Lil Wayne, Nicki Minaj
6. "Lemme See", Usher featuring Rick Ross
7. "Compliments", Tank featuring T.I. & Kris Stephens 
8. "Heart Attack", Trey Songz
9. "Do It Like You", Diggy
10. "So Fresh", CJ Hilton featuring Nas

Photo Credit:
artinbase.com

A Guide to Running: A Runner's Diet

Hello Beautiful Ones,

I hope you all have been training hard! The food you eat is just as important, if not more important, than training. What you put into your body will determine a lot: strength, endurance, and overall performance on and off the track. I like show you the best minimally processed foods for runners:

Sweet PotatoesA highly nutritious source of carbohydrate. It’s packed with beta-carotene and potassium which both promote recovery. Also contains manganese which may improve performance since it is essential for healthy muscle function.

Eggs
Convenient  form of protein that contains all the amino acids the body needs to rebuild the muscle that is broken down during exercise.

Black beans
Powerful trio of fiber rich carbs, protein and antioxidants. Carbs fuel your run, while protein and antioxidants promote muscle recovery.

Salmon
Provides omega-3 fats which counteract inflammation and promote recovery.

Berries
Studies have shown that the high amounts of  antioxidants and vitamins in berries  help stave off soreness after a hard workout.

Yogurt
Great source of protein and a high dose of calcium to keep stress fractures at bay. Bonus: may promote fat loss, especially in the tummy area.

Bananas
Perfect pre-run, high carb snack, straight from nature. High in potassium which is important in balancing electrolytes and may protect you from getting leg cramps.

Lean beef
Runners have a higher blood volume than most which makes their their iron stores deplete faster. The body also loses iron through sweating. Iron deficiency = zero energy to run. Keep your levels up by eating lean beef, one of the best sources of complete iron. Whenever possible, choose organic, grass fed beef for the most nutritional bang for your bite.

Almond butter
Spread on toast or veggies for perfect combo of carb, protein and healthy fats. Bonus: Almonds are high in Vitamin E which studies have shown help prevent muscle soreness.

Quinoa
It’s a healthy carbohydrate that also provides muscle building protein. Not only that, but it also contains the 8 amino acids that the body requires to put that protein to good use.

Coffee
Studies have shown that caffeine boosts performance, endurance and recovery. In the form of black coffee you’ll also get a nearly calorie free dose of powerful antioxidants.

Source: http://theruniverse.com/2012/05/best-foods/

Week Five (Beginners):

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
34-36 Minutes of Walk/Run Intervals Alternate: Speed Walk  8 minutes Lightly Jog: 9-10 minutes ·  ABS Workout	10 Minute Cardio Warm-Up Lower Body Strength Training Workout: Quads, Glutes, Calves and/or Hamstrings	36-40 Minutes of Walk/Run Intervals Alternate: Speed Walk  8 minutes Jog: 10-12 minutes ·  ABS Workout	Do at least 10 minutes of stretching	38-40 Minutes of Walk/Run Intervals Alternate: Speed Walk  8 minutes Jog: 11-12 minutes ·  ABS Workout	10 Minute Cardio Warm-Up Upper Body Strength Training Workout: Biceps, Triceps, Shoulders, and Abs	Off

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

A Guide to Running: Common Running Injuries

Hello Beautiful Ones,

We are now on week 4 of the journey to a 5k or a 10k. It is time to challenge ourselves mentally and physically. Nevertheless, we should try to avoid injuries as much as possible. View the illustration below on the most common running injuries and ways to avoid injuries:

Week Four (Beginners):

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
34-36 Minutes of Walk/Run Intervals Alternate: Speed Walk  12 minutes Lightly Jog: 5-6 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  10 minutes Jog: 7-8 minutes ·  ABS Workout	Off	34-36 Minutes of Walk/Run Intervals Alternate: Speed Walk  8 minutes Jog: 9-10 minutes ·  ABS Workout	10 Minute Cardio Warm-Up Upper Body Strength Training Workout: Biceps, Triceps, Shoulders, and Abs	Off

Good luck on your journey to optimal health!

Luv,

Hair Kitty Kitty


Photo credit:
From dailyinfographic.com

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).

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