Category Archives: Physical

#RFF Bi Ceps & Tri Ceps

Red Fox Standing DB Curls 1
Red Fox Standing DB Curls 1

Here’s a good little work out that I enjoyed at my old gym!  I’m hoping to get some great videos here at Red Fox now that we have our very own building!!  Soon… In the mean time, enjoy and try it out for your self!

Here’s the Work Out:

Super Set 1:

  • Preacher Curls 8×3
  • Skull Crushers 8×3
  • Standing DB Curls 8ea x 3 (try to not have so much swing!!  haha)
  • Tri Cep Kickbacks 8ea x 3

Super Set 2:

  • Rope Hammer Curls 8×3
  • Tri Cep Overhead Pulley 8×3 (drop down optional)
  • Drop Down w/ DB Curls
  • Finish out with 1-2 miles walk/running on T-mill or outside!

Bi-cepts and Tri-cepts from Pamela “Red Fox” Smith on Vimeo.

For more information or if you have any questions, fill out the form below!


Red Fox Fitness Salmon
Red Fox Fitness Salmon

Omega’s at it’s finest!

Salmon is a GREAT source of protein, it’s true!  However, Salmon is also one of the “good fats” on our list!  Salmon is the perfect source to boost your metabolism AND protect your heart at the same time!  It is LOADED with Omega’s (essential fatty acids that our body needs).  It has 4023mg of Omega 3’s and 1185mg of Omega 6’s!

Don’t leave this one out!  If you don’t like fish much, try the farm raised kind.  It’s much milder!   Continue reading Salmon


Red Fox Fitness Eggland's Best Eggs
Red Fox Fitness Eggland’s Best Eggs

Protein helps lean a body out, takes longer to digest so you stay full longer, and revs up your metabolism!  No exercise program is complete without it!  Eggs are a great and easy source of the Belly Fat burners program!  When looking for how much…strive to have no less than 80% of your ideal body weight!  So, I’m about 140# that would mean that I want no less than 112gr per day!

Other Protein sources are fish, nuts, chicken, lean beef, bison, & venison!

Continue reading Eggs

Eat Fat to Lose Fat! What?!?

Red Fox Fitness Good Oils
Red Fox Fitness Good Oils

The RIGHT kinds of fat matter!

Processed, hydrogenated, margarine….these are all ways we have invented to supposedly make our lives easier!  What happened instead was we were sold a bag of goods and fell for it hook, line and sinker!  All these fats do is give us more dimples in all the wrong places, layers on our bellies to make us pooch, and thicken up our arteries!


When we eat  in moderation the right kinds of fats, not only does it boost our energy level and let’s us stay full longer, but it also helps to get rid of the ugly fat our bodies are holding onto!

Onto the Good Stuff!

Don’t hesitate on this one!!  Run don’t walk to grab a garbage bag and replace your margarines (I don’t care that it says “healthy!!”), vegetable oils and thick white shortening with coconut oil, extra virgin olive oil, and real butter (yup!  The farmers were right!!).

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Popeye knew what he was doing!
Popeye knew what he was doing!

Here’s the REAL skinny!  Spinach (Spinacia oleracea) is known for its nutrients, antioxidants, and cancer-fighting agents.

Spinach is Power Packed!

This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates and niacin. Awesome for energy boosting and oxidization for red blood cells!

Two cups (normal salad)

  • …is packed with Vitamin K (400%) – important for strengthening your bones!
  • …provides 25% of your daily iron intake!  It’s the richest of the green leafy vegetables!
  • …only 20 calories!!
  • …High in fiber – which aides in weight loss and lowers cholesterol!!

Add this green stuff to everything you can!  It’s best raw!  So use it heavily in salads, on sandwiches and even in smoothies!!

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December Challenge

Working out is a Reward not a Punishment
Working out is a Reward not a Punishment

I’m thinking that we need to make the most of our workouts.  If December is the time we slack off a bit, then we need two things…

  1. Accountability
  2. Large muscle work outs!

For December, Let’s do a little “Boot Camp” type of activity.

So, get your stop watches out and your timers ready!!  We are going to race ourselves against the clock!

  • 20 Squats
  • 20 X Squats
  • 20 Lunges
  • 20 Squat Leg back Kicks
  • 20 Skaters
  • 20 (10 ea side) Side Squats
  • 1 min wall sit
  • 50 Crunches
  • 50 Reverse Crunches
Repeat 4 times for time
Post your times in the Facebooks Red Fox Fitness Monthly Challenge Group

On your other days…go for a short run.

You can add weight, like a sandbag, over your shoulders to make this more difficult.  (Honestly, I think it’s difficult as is!!  lol)

We are looking for you to do this 3x’s a week.

Well???  What do you think?


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