New Year…New You! Make your resolutions a SUCCESS!!


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Let RFF help make your Fitness Goals a SUCCESS! Email or call us! We’ll create a program fit just for you with accountability built right in!

Consider your ways…


Seeing in our own minds 1st is believing!! Sometimes you need to lean on others for this belief until you have your own!

I have a few thoughts from my own personal devotion today… First, here’s the verses I’m contemplating.

1.  “The sluggard craves and gets nothing, but the desires of the diligent are fully satisfied.” Proverbs 13:4

2.  “Commit to the Lord whatever you do, and your plans will succeed.” Proverbs 16:3

3.  “The plans of the diligent lead to profit as surely as haste leads to poverty.” Proverbs 21:5

4.  “Buy the truth and do not feel it, get wisdom, discipline and understanding.”  Proverbs 23:23

5.  “Teach me your way, oh Lord, and I will walk in your truth: give me an undivided heart…” Psalm 86:11

6.  “But if serving the Lord seems undesirable to you, then choose this day whom you will serve…” Joshua 24:15

A while back I was introduced to a woman who was about 5 ft.  She was heavy with a boisterous personality.  Most of you know how hard I work at being able to compete and look the way I do.  It’s my lifestyle.  I am also very active with my family and being outdoors.  I’d rather be outdoors than anywhere!! Sitting still is not a very good option for me!  Just ask my family.  Sitting and watching a movie…forget about it!  This woman was introduced to me because she “desperately” wants to lose weight.  At least that’s what she’s telling herself and others.  She took one look at me and said, “Well, if I are tall like you (I’m 5’9″) I would look just like you!  I’m not heavy, I’m just vertically challenged!”  rather than letting my emotions get in the way of being offended (which could have easily been the case!) I just simply continued to focus in on her and deciphered what it was that she wanted really.  

Now, she said this jokingly…sort of.  As we talked further, she mentioned reason after reason why she looked the way she did.  She was unhappy with herself and yet wanted to continue living, eating, and acting the way she always has.  I would talk about exercise and she was already doing what she thought would work.  I talk about eating and she was “healthy”–she ate just fine.  I talked about her lifestyle and she was “way too busy” to make any changes.  Do you all know the definition of insanity?  Doing the same thing and expecting different results!

The problem isn’t really any of those things with this woman or any of us for that matter.  The problem was she lacks the discipline, desire and belief that’s it’s truly possible for her to look a different way!

You’ve heard of “seeing is believing!”  It’s true.  We must first be able to see in our own minds that it’s possible to achieve our goals–even with the way we look!  This can be very difficult – especially for those of us who have had lifetimes of being heavy or inactive.  I’ve know countless people who were obese or heavy or “husky” children and struggle with the self-image!   They are fighting the memories and have never really seen themselves as fit and healthy!  They don’t know what it looks like on them and have never had it so “is it really possible??”  Yes!!!  Yes it is!

Success start in your own mind. Do you believe you can?? What does that look like to you?

To achieve in any area of our lives, we need to first get painfully honest with ourselves.  This woman did not want to do this…especially to a total stranger who in her mind has been always fit!  It isn’t true…but she didn’t know that!  She was so busy making excuses, that I couldn’t tell her either!  Without being completely honest, how are we to know what changes we need to make?

If I want to take a trip to Disney World, I need to know where I’m starting at.  That way I can map out the trip and know how many miles and how long it will take.  It’s not emotional…it’s logical.  Emotions have NOTHING to do with it!  I’m not a failure because I’m starting in Northern Michigan…It’s just a fact!

Any goal — especially our health, and being fit and firm is the same way.  Pull our emotions out of the picture and we can clearly see what is working and what isn’t.  We first need the facts, then we can adjust accordingly.  The problem lies in that we get all mixed up with the emotions and self-images and struggle to get real honest!  We start calling ourselves names in our own heads and tell ourselves that it’s “just not possible”…I say “BUNK!!”  Like the old police show “Just the facts Ma’am.  Just the facts.”  Pull the emotions out of the picture and lets look at the facts…

  • What you are eating?
  • Where do you want to be for real?
  • What you are willing to change and replace?
  • What is your metabolism?
  • What is your activity level?  

When we take the time to answer these questions, we can get a game plan together that will work for you.  This is NOT A DIET!!!  This is a LIFESTYLE!!!  I don’t believe I’ve ever mentioned that one before…hahahaha…ya right!!

Our emotions and old self-talk says that it’s not possible.  The fact is that it is possible.  Our emotions say we aren’t worthy…the truth is that you are “Fearfully and wonderfully made”  and God loves you and has created you very unique!

The third area is one of the hardest areas.  We don’t like change!!  Our bodies fight it as well!  It takes discipline to make the necessary permanent changes in our lives; to create habits that work for us instead of against us!

Sitting in front of the TV eating hot dogs, cake, twinkles, processed foods, candy, chips, wings, beer, sugar over and over just isn’t working for us!  I know…your too busy.  But hey, If you are not willing to change these habits, then you don’t have the right to complain about your thick thighs and big belly.  I’m just sayin…  I get it.  I’ve been heavy and lacking energy too!  I know…I understand.  Shhhh…. Quiet the excuses and take an honest look.

The key to success!

YOUR HABITS HAVE GOTTEN YOU RIGHT WERE YOU ARE AT!  IF YOU DON’T LIKE WHAT’S IN THE MIRROR…YOU HAVE TO MAKE SOME CHANGES!!

1.  Get honest

2. Replace some habits and make them stick.

3.  It takes discipline.  

 Discipline:  Doing the the habit to achieve the desired result regardless of emotions or circumstances.  

I love the Nike saying:  “Just Do It!”  Seriously, just do it!  I KNOW that it’s possible.  Trust that.  The rest is up to you.

~Pamela

Flat Stomach and Chiseled Abs!!


my abs are still a work in progress but because of my diet, they are starting to show!!

Abs abs abs…EVERYONE wants great abs!  Hubby and I had this discussion a few days ago that when looking at a picture of a very fit person, the abs are the first thing you look at!  I posed the question on the site as well and well…I’ll admit it (if you keep it a secret!) hubby was right!!  I was the only one who voted for something different!!  haha… Anyway!!

ABS!!!

How do you get em?

First…Abs need a great lifestyle!!  What I mean by that is they are made in the kitchen!!  Look, you cannot spot check abs or any other part of your body in your work outs!  Where you carry and store fat is simply where you carry and store fat (not that you’re asking but mine…well, it’s in the legs and butt!)  What is needed to EXPOSE your abs is to lower your body fat %!  So, getting a grip on your food intake and how you combine your foods to burn energy and keep your hard-earned muscle is a very important factor.  Once you start there (see Grocery Shopping with Red Fox and Chef!), then it’s a matter of being dedicated to not only working your abs at least three times a week, but also gaining more muscle in other parts of your body as well.  Since your abs are part of your core, just about every exercise you do, the abs are inadvertently used as well!! I can’t express this one

Grocery Shopping with Red Fox and Chef

enough…the more muscle you have, the more energy you burn each and every day!  If you eat to protect and build that muscle, then your metabolism will burn up the fat that is stored.  (remember the clause here:  Getting control of your eating comes first!!!!)

Continue reading

Another Day at the Office…The Fun Part Anyway!


Rather than tell you about an update this weekend, I’ll just show you!!  Will post more later!! Love you all!  We are 5 weeks and counting and couldn’t be more grateful for all your encouragement!!  I’m doing this for you and (Whew!! ) learning a TON!!!  Please leave a comment-we LOVE em!  ~Pamela (Red Fox)

January 31 2012 Update Month 3 down!!


Pamela Doing pull ups!!

It’s been another month….6 weeks out from the 1st competition in Dearborn, MI called the  Simmons-Peckham Powerhouse Classic.  I’am VERY excited and yet I am getting so nervous!!  We’ve been putting the effort and the lifting and the eating and now…it’s the cutting time!!!

We’ve decided on doing both Figure and Physique for this first competition.  After that, we are going to move towards physique all the way.  Physique is a fairly new category in woman’s Body Bodybuilding.  the requirements are a bit different from bikini and figure.  Physique is more muscular and has poses in it along with a 90 second show routine.

As for my Check in with you all this month, here are my stats: Continue reading