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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Red Fox Fitness Matcha
Red Fox Fitness Matcha

Matcha – The whole Green Tea Leaf!

Matcha is a source like no other!  I drink this EVERY morning!

  • Matcha boosts the fat burning machine!
  • It raises your metabolism!
  • It gives you energy! It does all this and still keeps you calm to think clearly.
  • It build your immune system with Antioxidants far surpassing even blueberries & pomegranates!! It has an ORAC rating of over 1300 units per gram to where pomegranates have 105 units per gram and blueberries have 91!
  • It’s rich in fiber (keeps you full longer!)

Make this a New Years Habit!  It’s such an easy one to start!  6oz of Almond Milk in a shaker bottle, 1/2 tsp Matcha and a little stevia to taste and you’re good to go!!

For a Matcha Ordering Click Here!

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Red Fox…Before and After

Red Fox...Before and After

Any one can achieve the desired results that they are looking for. It takes a decision, a plan of action, accountability, and time.

Need results?? Message me at Pamela@RedFoxFitness.com

Let’s see what we can do!!

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?


Matcha banner 4

Weight loss tip #7 – Matcha…Does a body good!

Matcha Banner 3 Continue reading Weight loss tip #7 – Matcha…Does a body good!

Active Rest: Does A Body Good

Sometimes you need a break! Growth happens then too!

When it comes to fitness (Heck! Anywhere in our lives…), having a period of “Active Rest” is important!  We need breaks within our fitness from the rigorous activity we put our bodies through!

This one is especially difficult for me.

There are cycles our bodies must go through to perform at it’s best.  We need Active Rest for some down-time.  We need it to discover and explore other activities that we enjoy.  We need it to relax and reevaluate how it is we are going about our fitness and developing our passions.

Active Rest:  An important cycle within our fitness program that allows for the body – both physically and mentally to recover, recuperate, and  rejuvenate.  The period in which the athlete is still active within theirs lives, however, usually with other activities that may be at a much lower impact then their usual program requires.

Everyone needs a break!  I like to think of Active Rest as the bodies form of a vacation.  When we get going with work and the stress mounts up, we just need a break and go on a vacation.  It is the same with our bodies within our own individual programs.  Active rest allows the body both mentally and physically to step back and take a broader view of life in general.  A view that allows for activities that when the athlete is heavily involved in their season, they don’t usually get to enjoy!

This holds true for the average, everyday person who is just getting fit and losing weight!  WE get set in routines and programs and forget that their is a whole array of fun out there:  other programs, sports, and activities to enjoy in a leisurely way!

What Active Rest is NOT:  Time to sit on the couch and do nothing eating junk all day every day!  We still need to be involved within our lives and actually maybe even more so during Active rest because it can be shared with so man others!!

The stages of training are:

  1. Foundational Training – Getting a healthy foundation for strength, flexibility, and endurance in an overall setting.
  2. Functional Training (Sport-Specific) – This period of training hones in on goals set by the Athlete or the sport itself.  The focus will be more towards the muscles and movements needed by the sport itself.
  3. Pre-Season Training – It’s now time for sport specific in a much more intense way.  Other training aspects of training should already be in place at this point so the athlete can concentrate on what’s needed to achieve their goal.  The Athlete will still be developing the muscles, endurance and flexibility needed for their specific activity.
  4. In-Season Training – This training period is the most intense and is very sport-specific.  It’s game time.  Time to show all the hard work and win!  There is still growth within this period, but nothing is to impede from the game itself!
  5. Active Rest – Season is over…intensity has subsided…the “Win” and the trophies have been achieved.  It’s time to take a break both mentally and physically.  Time to enjoy other activities and sports in a leisurely way!  This phase is a growth phase too and it’s much-needed both physically and mentally!  The Season takes a toll on the athlete in both of these areas…it’s stressful and our bodies need to recover and reflect.

Don’t forget the Active Rest period of your personal training…It IS important!


RFF October Monthly Challenge

Red Fox Day at the “Office”

Here’s the October Challenge:

  • 20 wide-armed push ups.
  • 30 crunches
  • 30 Reverse crunches (feet extended)
  • 30 One Legged Lunge (ea side, single count)
  • 20 Burpees
  • One min Superman (lay on stomach…lift arms and legs)
Repeat this Super Set 3 x’s 5 days a week.
Ideally….time this thing and watch yourself get better!! Don’t forget to talk to us here at the Challenger page!! Red Fox Fitness Monthly FB Challenge Group


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