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!


Here we go again! Another #RFF Challenge!

October is a great challenge month!  I really don’t know why!  It’s not September where we all get our schedules in line!  It’s not November where we celebrate being Thankful!  December…Well, you know that one!  January…we ALL want to get fit then!  No extra motivation involved!  So, anyway…October – Challenge month!  I’m giving you a video that I’ve done about the challenge, but here’s the jist of it:

October Challenge:

  • 100 Sit Ups
  • 100 Push Ups
  • 100 Burpees

Everyday for the month of October!  No makes ups!  You do this every day.  You can split it up within the day, but it needs to be finished within the 24hr period.  It’s actually pretty simple, but it’s hard to do all at the same time.  It’s all about discipline within our lives.  Challenges like this one teach us to be disciplined…we all could use a bit more of it!

Ok…So.  Join in the RFF Monthly Challenge group and post within the day that you finished!  Join here…   Accountability is important!  Let’s do this!

Burpee Challenge from Smith on Vimeo.

Red Fox Fitness is Officially Open!

Slide1We are only weeks away from starting classes and opening up the gym!! We are taking memberships now for a limited time at a discounted rate! So HURRY and sign up! You’ll get 1/2 OFF of your Registration!! Feel free to call at (704) 488-5121 if you have any questions! Here are the forms that you’ll need to fill out or take a look at!!

Health History Questionnaire & Consent Form

Membership Agreement

Rules of Conduct


September RFF Class Schedule

Continue reading Red Fox Fitness is Officially Open!

The Red Fox Fitness Gym is officially open!

Red Fox Fitness LogoWe are so excited to be opening up our first Full Service Gym in Historical Down Town Waxhaw, NC!! We want to be the gym that shows its members just how much it cares!  We WANT your success in your Health and Fitness journey!  At Red Fox Fitness, you’re never just a number!  You’re a person with goals!  We are here to help in that journey.  WE are not some “Big Box” where the owners are stock holders or non-existent!  We are right here in the gym and in the community!!  Waxhaw is our “Home Town” too and we love it here! We take away some of the anxiety’s that come with going into a big gym!

Don’t know what to do???

  •  We have daily work outs on the boards.  Workouts for lower & upper body, ab work outs, warm ups, and FAT BURNING cardio work outs as well!!

Scared to lift???

  • Simply join a lifting class to learn!  Ladies Sculpting or Men’s weight lifting!  It’s only $20 more for the semi-private training and this is a Month-to-Month membership.

Hate the gym but love the classes???

  • We have Classes Only Memberships for only $39.00!!  Go to as many Zumba or Yoga or TRX Classes as you would like!

I like the Free Weights and to lift heavy!!!

  • Us too!!!  We will have an extensive Free Weight area – Biggest in surrounding area!  We have cages, heavy-duty rows/kickbacks, loads of Olympic plates with more to come!

We will have our Cardio and Circuit equipment in soon too!!  So no more excuses!  Come see us down at Red Fox Fitness; Waxhaw’s New “Historical” Home Town Gym!  

Red Fox Fitness Class Schedule and Hours of Operation
Red Fox Fitness Class Schedule and Hours of Operation

New Challenge…February! All 28 Days!

Here is a new (oldie) Challenge from Red Fox Fitness…

100 Burpees/100 Push Ups/100 Sit Ups EVERY day for 28 days!  You have to do them within the 24hr time frame and post in our FB Challenge Group.  To join…Click HERE!

BIG News for Red Fox!! Matcha – Our Own Label!

Order  yours today!!
Order yours today!!

I have been drinking Matcha since..FOREVER!!  Ok not forever…but a really really long time!  Matcha has soooooo many benefits to it!

  • Cancer fighter!
  • Calming Focus!
  • Energy time!!
  • (My favorite) FAT BURNER!!!
  • Anti-inflammatory
  • Daily Detoxifier
  • On and On and On…

I started drinking Matcha because I needed to ability to think clearly without getting so darn distracted after I had my forth child…The side benefit???  I LOST WEIGHT!!  I wasn’t doing anything differently and was dropping the weight.  The only thing that had changed in my habits was I was drinking Matcha!

40g Matcha $38.00
40g Matcha $38.00

Matcha has caffeine it’s true…but it’s not the caffeine that does the trick!  Nope!  It’s the Catechin EGCg’s – Cancer fighting agents (more than any other Food!), and the Calm-Alertness from the Amina Acid L-Theanin combined with the major B vitamins that make Matcha torch your metabolism without any side effects of jitters, heart palpitations, and the like!  Matcha is also a natural detoxifier.   The beautiful green color derives from the Chlorophyll in the shade grown plant that removes toxins from our bodies to help them function more efficiently!

Red Fox couldn’t be more excited to announce that they are now able to carry the potent Superfood from Japan!  These Baby Green Tea Leaves that are stone ground super fine are an awesome addition to a daily routine to get your day started on the right path to your Health and Fitness!

Order your Matcha today and see for  yourself just how good it feels and great it tastes to get healthy!! Easy as 1…2…3!  Measure, Shake, Enjoy!!

Matcha Label
  Continue reading BIG News for Red Fox!! Matcha – Our Own Label!