Category: Workout Wednesday

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Fitness Workout Wednesday

Music that makes you lift

My B.C. Self

Sometimes, I refer to my B.C. days, my Before Christ days. Some people are ashamed of their past, and others embrace it. I am the latter, I have done some shameful things in the past, but I know that I have been redeemed. I am not proud of this stuff, but they make me who I am today.

In my B.C. days, I used to swear like a sailor (I am a Puerto Rican, New York, US Navy Sailors daughter), so it was somewhat natural. When I had my first daughter I tried to cut back on my language.  It wasn’t until I accepted Jesus into my heart that I completely eradicated it from my vocabulary. It just doesn’t feel right praising God in one breath and then cursing the car in front of me for slamming on their brakes in the next. Those who do that is their choice I am not to judge, but personally I have extended my vocabulary to express myself.

The Same Me just Different

As for music, I was you Gangsta Rap, Hip Hop, Eminem, Notorious B.I.G., Busta Rhymes and yes even Lil Kim type of girl.  Yes, raunchy, vulgar, crass lyrics that even for my B.C. self was not very lady like.  I would be blasting and belting out naughty lyrics to the top of her lungs but that was the old me.  Praise God for grace and redemption, right?

2 Corinthians 5:17 Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here!

Christian Rap Music

Doing things Differently

I worship God in a variety of ways. Some are private like my daily devotion, prayer time, Bible studies and messages I watch. There is the public woeship that you and Social Media are privy too, and that is my fitness. I use my fitness to worship God. That just doesn’t work out well when you have gangsta rap blaring in your headphones. So, like I changed my language, I changed my music too.

What do I listen to?

Great question! I get asked all the time at the gym, in running groups, with workout buddies. “De, what are you listening to?”  I am usually bobbing my head, tapping my feet and rapping/singing lyrics during my workouts.

Christian Rap Music.

What is Christian Rap?

So, what do I listen to? Gangsta Christian Rap! Haha, I laugh because it’s not gangsta. No one is killing each other, selling drugs, demoralizing women; but if you weren’t listening to the lyrics and just the beat and background music you would assume that it was Gangsta Rap music! A lot of the lyrics are motivating like how God gives them strength, how God has redeemed them from their past, how God is a critical role in their life. So, I always feel funny calling it Gangsta Christian Rap but other people may consider it as such. My husband does tease me saying that I went from a “Gangsta heathen to a Gangsta Christian.”

I also listen to worship music, some gospel and when I mean, “some,” I mean very little. I am not the biggest fan of gospel music. I love worship music but just can’t get into that old time gospel sound.

Do your daughters listen to secular music?

I get this a lot too. My husband and I are trying to raise “Kingdom Kids.” My family does not listen to secular music in the house or car.  My tween daughter is allowed to listen to secular music, but it has to be approved by her father and I.  You think it was bad when I was belting our vulgar lyrics. For me listening to my daughter talk about “shake it, move your hips, blah blah blah,” is grating to my ear drums.  I rather censor her music than restrict it. We try to practice grace-based parenting versus fear based, so some secular music is allowed.
ChristianRapWorkoutMusic

My Playlist

I switch my playlist up, but I have about 50-60+ Christian Rap Songs that I pull.  I am a fan of Spotify and always making a playlist for when I do teach group classes in the future. I use Spotify and share my list all the time.  Right now here are my Top 10 workout song picks:

  1. Startover Flame featuring NF
  2. I wanna know Light Ends Darkness
  3. Sanctuary Flame featuring Mike Real
  4. Weight Music KB
  5. Be Relentless Victory
  6. Insomniac Trip Lee featuring Andy Mineo
  7. Move by Flame
  8. Crown and Thorns (Oceans) KB featuring Hill Song
  9. Good, Bad, and Ugly Lecrae
  10. Hello KB featuring Suzy Rock

There are so many more it was really hard just choosing 10! You can check out my full workout list and choose your faves! What is you Top 3 Workout Songs? What do you look for in your workout music?

 

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Fitness Fitness and Health Weightloss Journey Workout Wednesday

Getting My Functional Exercise

affiliate-disclosure

Functional Exercise

Functional exercises are performed every day in our workouts but have you considered doing a Functional Exercise workout to your weekly routine. As of recently this primary type of activity has not only caught my attention but is now I include it daily in my exercise.  It only takes me less than 20 minutes, and I am feeling the difference a month later.

What is Functional Exercise?

The point of the Functional exercise is to train your muscles to perform the everyday task safely and productively. Huh? Isn’t that the whole point of the exercise. Well yes, but functional training is more specific than that.  Functional exercises teach your muscles to work together and get them ready for your day to day tasks. The functional exercise simulates typical movements you may do at home, work or in sports. One of thing things I like about functional exercise is its emphasis on balance.  Usually, the exercises are performed while using various muscles in the upper and lower body at the same time this helps stabilize your core.

FunctionalExercise.

What are the benefits of Functional Exercise?

I have been on this weight loss journey for a year now. Recently, it has turned from a want to lose weight to new fitness goals. I decided that I want to be the fittest 70-year-old. Since yesterday was my birthday that means I have 36 years to obtain my long term goal, God willing. One of the benefits of Functional exercise and the advantage of all exercise is a lean, in shape physique. Another advantage of functional exercise is it helps make everyday life task easier. When functionally exercising you are using multiple joints and muscles at the same time. Training is liking this also reduces your risk of injury and helps improve your quality of life.

Functional exercises tend to be multi-joint, multi-muscle exercises. Instead of only moving the elbows, for example, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life.

SomaSole PlankHold

 

What does Functional Exercise look like?
There are a lot of exercises that are included that serve a functional purpose. Especially those moves that are various physical movements like in Tai Chi and Pilates.  The mix of resistance and flexibility is a great way to functionally exercise.  Some other common moves that you may recognize are; Multi-directional lunges, standing bicep curls, step-ups with weights these exercises help you with an everyday task such as vacuuming, mopping, yard work for example.  Proper form when performing these exercises is imperative.
How do I get started?
Most people would recommend functional exercise workouts for those over 40 (not there yet), but I feel that it is important for everyone.  It improves your balance, agility, muscle strengths and reduces the risk of falling.  If you have a trainer, I would ask them to include some functional exercises (they most likely already do).  There is always the University of YouTube and Pinterest.  Just be cautious that you are using proper form,  are cleared by a physician.  I gave you a little preview of the Functional Core Workout I have been doing the last month.  I feel stronger, can hold a plank longer and will be including this in my workout regime from here on out.
My Birthday Month Workout
Disclaimer This month I included a Functional Workout in my daily core routine.  I felt so much stronger and lost over an inch and a half on my waist which is a great benefit of exercise.  I also used my SomaSole Workout Bands.  They were a great easy way to add some resistance to my workout and one of my new favorite at home workout tools!!   They were a great easy way to add some resistance to my workout and one of my new favorite at home workout tools!!  Use Coupon Code DeBolton10 for 10% off of your own bands.
Do you do Functional exercise? How does it make you feel?

FunctionalCoreWorkout

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Fitness Fitness and Health Product Review Product Reviews Workout Wednesday

Finding My People-Idea World BlogFest Recap

IdeaWorldBlogfest

Idea World Blogfest 2016

I attended Idea World Blogfest with Sweat Pink

Last week, I went to a magical place, far far away called Los Angeles, and I entered into the world known as IDEA.  It was such an amazing experience, and I was blessed to been able to attend it.  I went to the IdeaWorld BlogFest Convention welcomed with open arms.  I got to hang, learn and be around my people. Over 14,000 Fitness Professionals from 54 Countries attended and the entire week was buzzing with health, nutrition, fitness and wellness. It was everything that I expected!

Exactly what I didn’t expect

I expected to be educated about blogging. Suspected that I would meet a few women that I connected with and were nice.  Intended on eating every day I was there. Knew I was going to workout before I attended that’s a given at a fitness convention. I was positive there would be vendors with fitness equipment, exercises, etc. I’ve been to a few expo’s I know how that part goes.  I knew all these things were going to happen but to the caliber that they were executed; I didn’t know that.

IdeaWorld Blogfest Workshop

The Workshops
Each workshop had such great information, you didn’t want to get up to use the restroom because you might miss something. I did have to leave once so I  audio recorded the session because I didn’t want to miss a thing. With all the water we received, lets just say we were well hydrated the entire time.  The first day was full of workshops do’s and don’ts; tips and tricks, quick valuable, actionable information overload tweet breaks. The tweet breaks were great, it was direct information from the Brands that we love. They told us specifically what they are looking for, who do they hire and teaching us great information in a 20 minute session. That was awesome to hear news from The Bells Institute, Generals Mills, Siggi’s, GymGo, Vital Proteins and Melissa Hartwig co-author of the Whole 30.

Blogging Tips

The blogging information was just what this newbie needed. I’ve been blogging since May 2015, and its been advice, some good, some bad, trial and error but I think I am finally getting the hang of things.  I have attended events in Philadelphia and New York but the amount of immediately actionable information that I received was right on time.  If someone who is already doing what I am doing and successful at it tells me to do A+B; I’ll take their word and do what they advise.  There is no need to reinvent the wheel. So, I went to Los Angeles ready to be a sponge and soak up everything I could.

IdeaWorld BlogFest.

Learning from our Peers and Pitches

We also had blog reviews from our peers, which was great to have a completely non-bias eye on the blog. I met other beginner(s), seasoned veterans and some women who have taken their blog, personal training and business to a level I aspire to be. The feedback which I received from others in our industry was invaluable. Everyone was so kind, so honest and helpful, it was a great experience. On the second day, we had the opportunity to pitch to major corporations. I believe I presented myself well but a barrier that I often face is my “in your face” Christianity, which I am not going to change and if Corporations can’t work with me because of my beliefs I’m okay with that. Either way, whatever the outcome it was a great opportunity to practice. The opportunity to network was welcomed & necessary to everyone participating.

John 15:19 does say, If you belonged to the world, it would love you as its own. As it is, you do not belong to the world, but I have chosen you out of the world. That is why the world hates you.

IdeaWorld Blogfest Lunch

Staying Well Fed

The fact that I didn’t have to worry about feeding myself and there were options for my dietary needs that I didn’t have to think about, my food was a nice change of pace. It was like having my meal planned and prepped for me; It was wonderful!  Breakfast was with General Mills on the first day and Silk on the second. Lunch was from Pure Protein and Morning Star.  Each meal session gave valuable information about our sponsors and what they’ll be up to in the next few months. It was nice to get the inside scoop and information.

Our meals were of a great variety and using the sponsors products, some, I will be adding to my meal plan at home. Silk was represented by The Blender Girl  she made an amazing Strawberry Red Bell Pepper Smoothie at their booth that I am going to make for my family without telling them the ingredients (hubby may know, he reads my blogs). It was delicious and I never knew that would be a tasty flavor combination. I have so many new recipes to try and you know me, I love a good kitchen experiment. So stay tuned for more of those hitting my “Mealtime Monday’s.”

IdeaWorld BlogFest Gunnar Peterson Workout

Bands Matter with Gunnar Peterson

I was at Idea World Blogfest and World Convention for three days & worked out three times. I could have done more but being a newbie I didn’t plan my schedule accordingly. Although, I don’t think my body could have handled much more; next year I should be in even better shape and will try to challenge myself. I was pretty spent on Saturday. The fitness aspect of IdeaWorld Blogfest didn’t happen until the second day. I do wish that they would have had a yoga session Thursday morning or something to have us moving. By the time it was Friday, I was ready to workout with Gunnar Peterson. The workout was great with resistance bands/high-intensity exercises. If you check out the video, you can see the struggle and a glimpse at our workout.

Experiencing the Todd Durkin Experience

Saturday, I arrived at Idea World Convention early to attend the Todd Durkin Bootcamp. That experience had me in tears, I didn’t realize what this last year has done to and for me.  Brought me out of depression, motivated me to get up, be active, healthy and inspire others.  Todd’s words of encouragement to all of us had me teary eyed with pride. I was praying to God not to let me embarrass myself by vomiting everywhere half way through a circuit. I did it though, got through it, didn’t vomit and had the sweat to prove that my fat was bawling and the workout was great. It was a great way to end the most intense workouts that I have done in awhile; the Bootcamp brought me back to my first days working out where it took prayer, willpower and determination to get it done. Here I am, 50lbs lighter and more determined than ever to reach my goal and destination! It was a Mind, Body and Spiritual experience, something that I aspire to give to my clients one day. After the intense training with Todd, I attended a Workshop by Scott Rawcliff, Metabolic Mayhem, which fascinates me. Saturday was a fantastic way to end my trip learning from the best in the business.

IdeaWorld Convention Todd Durkin

Two Amazing Women

There were two speakers at the Idea World Convention that motivated and inspired and made me want to go after my dreams.  Each of their stories were very different ones, they choose to move on to something new and exciting. One of the speakers was forced to move on to something new and stimulating; the other chose to move on to something new. I am talking about Jenna Wolfe, who formerly was a Health and Lifestyle Reporter for the Today Show and Amy Van Dyken-Rouen the six-time Olympic Gold Swimmer. Although, each of their stories were different, their messages were the same! You can achieve anything and everything but tomorrow is not promised. So we must take advantage of today and make it count to the best of our abilities.  I video’d each speech and have been listening to them on Audio for motivation. Everyday human beings can do extraordinary things and these two speakers, expressed that wholeheartedly.

 

IdeaWorld Blogfest 2016

 My Biggest Takeaway

The takeaway that I had was that fitness is not age, color, race, ethnicity, size or gender. Fitness is a mindset! Want to uplift your body and be the best? Adapt that mindset. My experience at Idea World Convention was memorable. It was my first time but next year I will be attending as a Personal Trainer and the world of opportunity will be greater and brighter. I want to thank Fit Approach Sweat Pink for making me feel welcomed and organizing a great event for bloggers.  I came home motivated to take this blog to another level. I am grateful that I had the opportunity to attend. Next year, I hope/aspire to be even closer to my goals and fine tuning my blog. For now, I am going to take what I have learned, apply it and improve upon it every day. I have no idea how but I am praying God will lead my steps.

IdeaWorld BlogFest Bloggers

 

** I was inspired to try my first Facebook Live: If you want to check out all the Goodies I got

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Fitness Fitness and Health Weightloss Journey Workout Wednesday

Get Brycked Up!

BryckedFitness

I must get B.R.Y.C.K.E.D again!

I got B.R.Y.C.K.E.D Up, and I want to do it again and again. Two weeks ago, I was able to participate in something so fun, intense and different.  It was an hour and 20 minutes of pure sweat, laughs, smiles and hardcore non-stop workout.  I got B.R.Y.C.K.E.D Up, and I am now hooked.  I was invited by a friend to try a new workout; Of course, I was gamed!  When I got there, it was instantly enticing.  It was like stepping into a club there were Black Light, Strobe, Disco Ball, Carribean, Latin, Hip Hop music and sensory overload!  After the 2 minute warm up I was drenched in sweat and Tru Adams, the creator of Brycked Fitness was like, “Now let’s get started.” It was on an popping from that point forward.

B.R.Y.C.K.E.D Class

What is B.R.Y.C.K.E.D Fitness?

In my opinion, B.R.Y.C.K.E.D Fitness will be the next fitness phenomenon. I was privileged to experience it from the Creator, Batrice “Tru” Adams.

B.R.Y.C.K.E.D stands for:

Bootcamp.

Resistance.

Yoga.

Cardio.

Kickboxing.

Endurance.

Dance.

B.R.Y.C.K.E.D withTru

Who thought of that?

B.R.Y.C.K.E.D is a crazy INTENSE workout. Endurance is required and dancing makes the workout tolerable. All the movement makes you forget that you just did 40 squat jumps or 50 lunges then jabbing and kicking all in a 2 and half minute song span.  It makes it okay that you are doing bicep curls with resistance bands and then jumping jacks because you’re sweating and having fun. Tru Adams created B.R.Y.C.K.E.D out of the desire to create her a workout program. Tru compiled everything she loved and inspired her into this jam packed fitness workout program. Tru has been working in the fitness industry for over ten years and wanted something efficient and with variety.  She couldn’t pick just one, so she added EVERYTHING. (My kind of girl)

What is B.R.Y.C.K.E.D Like?

B.R.Y.C.K.E.D. appealed to me by covering all of your basics, adding on to others skills, and having different movements from song to song.  This format allows so much variety in one workout. I tend to get bored quickly with the same ole workout routine, over and over again. I burned 1100 calories in the one class. When I left the workout I was famished, pumped and woke up sore; but in a right way.  I hate cardio, but if cardio looked like B.R.Y.C.K.E.D; I see myself taking three classes a week. B.R.Y.C.K.E.D. could replace my normal workout routine. It’s that good! I also loved the Yoga part I never thought to include balance in my cardio but Tru slides that in too. Imagine doing Tree pose after you just squatted it out. Performing the Warrior Stance in between some high-intensity moves; I loved the mix of skills.

B.r.y.c.k.e.d Class.

Where can I get B.R.Y.C.K.E.D. Up? 

I am fortunate enough that the creator of this fantastic workout is near me local in the Southern New Jersey area.  There are opportunities to become certified in B.R.Y.C.K.E.D and also participate in Live Classes.  Words cannot do this class justice. Once you experience it you will want more!  I plan on getting certified in B.R.Y.C.K.E.D in the Fall or Winter and putting a Faith-based flare on it.  If there is a B.R.Y.C.K.E.D instructor in your area, I highly suggest you try a class.  What do you think? Would you try B.R.Y.C.K.E.D if it was in your area?

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Fitness Fitness and Health Weightloss Journey Workout Wednesday

Pound it!

Pound Fitness

The last few weeks have been an adventure in fitness. I have been trying out some cool classes like Insanity, Kangoo, themed runs, and Pound! Have you ever Pounded or also known as Rip Stix? It’s  interesting class it’s full cardio movement and drumming class.  You use weighted drumsticks and concentrate on different areas as you drum to the beat.  Keeping up with the rhythm and drumming almost distracts you from the pain in your quads from the 50 consecutive body weight squats you just completed in 1 minute.  I would describe Pound as a cardio workout that combines Pilates, isometric poses and plyometrics.  I attended a class at The Riverton Health and Fitness Center. The class I took was 30 minutes, and it was all I needed to do.

PoundFitness

Wasn’t what I expected

I was invited from a High School Cheerleading buddy who we have reconnected through a Facebook Accountability group. It was fun to reconnect and try out a new workout. I have to admit I did not research the class, but I knew that it involved drumsticks. The instructor was great. She was full of energy, loud, funny everything you need when you are crunching for your life. As I have been trying out various classes, I find the instructor is vital to a good class. I worked out areas that I least expected. The music was great too. I thought from the description that it was going to be a Rock music, but it was a good mix of Top 40 music all with heavy bass lines. It was intense too! I thought it would be a challenge but in each 2-4 minute song you probably did over 1,000 reps in a particular area. All the while continually working out your arms from Pounding the drumsticks, on the ground, over your head, drum rolling across the floor.

Was it a workout?

We worked our legs, abs, and backs and the next day I felt it in muscles I hadn’t worked before. Especially in my abs. All the different combinations mostly included isolating and stabilized your core in the movements. Some of the combinations took mental concentration too. Your arms are going one way, your legs the other and pounding all in between. I think this was intentionally, so you couldn’t focused on your hamstrings or external obliques screaming, “PLEASE STOP!”

Pound Fitness.

Worth a try?

I left POUND pumped, (yes pun intended) I love music and drumming to the music while working out was a fun energy release. I would like to try an hour long Pound class because although I was winded at the end of 30 minutes. I would like to challenge myself and see I could go for longer and how that would feel. If you have a local gym in your area that does Pound, it would be worth it to try out this new workout!

Have you ever Pound before? Heard of it?

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