Tag Archives: gyms in Waxhaw

#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!

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Your Body Your Temple


Slide 10 - Hiking, Swimming...
YOUR Body…YOUR Temple! Treat it accordingly! 

Being healthy and taking care of our bodies is a “Christ-Like” thing!  God asks us to “Take care of our Temples (gifts from Him btw…)” and to honor God with our bodies!  So why is it that we struggle so hard with this one?

I’ve found there are three areas that keep us from being Healthy and Fit and giving ourselves our BEST!

1.)  How:  We are bombarded with information but sifting through it can be difficult!  Even when we manage to get through the minions of information, many times we end up with the wrong information!  How in the world can we decipher through and know what we are doing is the ‘right thing’?

  • First, we have to remember that we simply need to start by getting active!  It         doesn’t have to be BIG steps…they can be little.  Take the stairs instead of the elevator.  When we are dropping off our kids to their activity, walk around the park while waiting instead of sitting on the bench or in the car!  Start small…and do it often.  Shooting for activity in our lives on a daily basis is the goal!  You can worry about getting more of it after you’ve created the habit of just being active!

2.)  Discipline:  The art and consistency of discipline is one of the toughest areas I fail the most!  It’s difficult to push all distractions aside (inside and out) and simply do what you set out to do – GET IT DONE!  I’m in awe of those that can get up and just do what they said they would do regardless of how they feel or what’s on their list of ‘to do’s’ for the day! They seem to set their alarm and go right into motion.  I have a son that is an incredible runner.  He’s so self-disciplined!  I’m in wonder every time this 13yr old text messages me and lets me know that he just finished running and doing the workout that was expected of him!  It’s amazing to see his improvements and the honors he gets from this simple (yet difficult) act he has developed within his young life!

We must remember, those that have that ability were NOT born with it!  They had to develop discipline within their lives!  I love to see people who join the gym who are brand new to the experience!  They come in – hit or miss at first.  Little-by-little, they get more and more consistent.  Soon enough they create the habit (self-discipline) of coming in the gym and getting their work out in!  I’m proud of them!  When I set out a goal and day-by-day achieve it, no matter how long it takes, I feel so good about myself.  It breads a confidence within me that carries me into other areas of my life!  In our society of “Instant everything”, self-discipline is an art that we desperately need to return!  Remember, God is asking us to take our health seriously…ask Him for the ability to be disciplined enough to do it!  He’ll provide more and more as you step out in Faith daily!

3.)  Body Image:  This one is tough!  We are bombarded daily with images and statements that we simply don’t measure up!  Perfection seems to be “everyone’s” but ours.  The magazines, TV and movies (and don’t forget fellow humans!  Ladies, we need to start being nicer to each other!) show us what we are supposed to be looking like and when we look into the mirror…well, it’s no where the same.  First we need to remember that we are unconditionally loved by the One who made us in the first place!  He’s not asking us to take care of ourselves because He needs a better looking disciple!  He loves you exactly where you are at and who you are right at this moment!  He wants what’s best for us, and taking care of our bodies so that we have energy and are not sick is part of what’s best!  There’s nothing like waking up feeling good, having energy and never worrying about getting sick!

We need to let go of what others say we should be and simply day-by-day take steps toward being healthy (the best version of ourselves).  When we do this, we just simply think better about ourselves!  We need to give it our best and do it daily.  When we fall off and fail that day…get right back at it!  It’s not time to barrage ourselves and crumble our emotions…it’s just a lapse.  Get back out there and start again!  It’s a lifetime journey.  It’s a style that we need to adopt.  It’s going to take some adjustments.  I’m STILL adjusting…always will be so that I can give my life (the precious gift God gave me) the best I’ve got!  I’m not comparing myself to someone in a magazine or in a movie…I’m looking into the mirror and knowing that God loves the one looking back at me and I have been charged with taking care of that person!  I wouldn’t call a friend bad names and cut them down…why would I do it to myself?  Stop it!  That’s not how we need to talk to ourselves.  We need to practice kindness…to ourselves so that we are in habit and can be nice to others as well!

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We want to give you more!! You deserve it!


Slide 12 - More info:
Become a #RFF Member!

There’s so much to becoming an AWESOME Red Fox Fitness member!  If you are a member of #RFF, you will receive newsletters, updates and videos!!  These video’s may be about grocery shopping, eating right and how to do that, how to deal with the stresses of getting your workout in or how to live healthy – what does that look like and much much more!  We will be bringing monthly challenges, weekly work outs and hearing directly from you as well about how YOU are doing in your Health and Fitness journey!  Join us and become a ‘Member’ by simply filling out your name and email address!!  That’s it!  We’ll do the rest by keeping you up to date!!  Be sure to share this page with your friends too so they can get “in-the-know” as well!!

May I be the first to say WELCOME ABOARD MEMBER!!  We are so glad to have you!

~Pamela “Red Fox” Smith

Red Fox Fitness Pamela DeVrou Smith

Updated Pricing List


Pricing Sheet - Aug 2014
Pricing Sheet – Aug 2014

24 day challenge…I’m in!


The Whole 24 day package!!  Join in!!
The Whole 24 day package!! Join in!!


Since I’m opening up the gym this year…I’ve decided to NOT do any competitions this year!  That doesn’t mean though that I can’t still have goals!  Since having all the stress of opening up this lovely little “brick-n-mortar” here in Waxhaw, NC, my body has played havoc on me!!  I have been stressed, stressed, stressed!  Which means serious cortisol (stress hormone) has been released!  Boy do I feel it!  Does that mean I’m not taking care of myself?  HECK NO!!  I’m doing all the right things…I just need a little boost to get myself back in line!

One of the products that I like is Advocare.  Yes…I do!  It’s simple – 4 lines of products!  It’s easy to use – booklets to go along with whatever you’re doing!  And, It’s a short process!

The 24 day challenge is what I’m on (and go on when I get ready to cut for a competition!).  There are two phases to the challenge:

  1. 10 day Cleanse Phase (I use Peaches and Cream!!) – I have a hard time tolerating most cleanses! Honestly, most of them tear me up!  The Advocare one I can do!  It’s a system of Fiber, probiotics, and the cleanser itself.  The Peaches-n-Cream tastes awesome!  Remember the Orange Julius??  That’s what it reminds me of.
  2. 14 day Nutrition Max Phase  After the cleanse is the perfect time to stuff your system full of as much nutrition as possible – ESPECIALLY if you are trying to lose weight!  Weight loss can be hard on your system!  The depletion and feed deficit can be hard.  Help this process out by filling your body with nutrients to support the weight loss!  Losing body fat will be easier with these two phases!  Your body will be more willing to go through the process!

I’m going to try to post here not only my story (complete with pictures!), but some others as well!  I have a few people on the program and we’ve already had awesome results!  I’ll see if I can get them to show the journey along with me!  Maybe we’ll inspire a few of you out there as well!  If you get involved before October 25th and do the Challenge, you could be eligible to win $200!!  We could all use $200 and less weight!  Join us and let’s see what YOUR results will be!

If  you have any questions, feel free to email me here!

Also, check out the products themselves at this part of the website! Red Fox Fitness Advocare 24 day challenge!

Here’s how to enter:

  • Take a Selfie with a newspaper where the date of the paper is showing!  It has to be between Oct 17th – Oct 25th!
  • Weigh yourself and let RFF know what it is!  We’ll help you keep track!
  • Order your 24 Day Challenge through RFF (Call us!  We’ll help you out!)
  • Then be DEDICATED!!  Anyone can do something for 24 days, right?

We need at least 6 in the contest for it to count for the $200 winnings!  So go tell your friends and coworkers!  

To help you keep track, here’s our very own RFF Weekly Check-In form!  Download it! See…we want you to be successful!!  We will help in any way that we can!  Let’s do this!

RFF Weekly Check-In File

 

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!

A Point of View


The Son comes in and through and around!God reaches across the vastness of eternity to divinely stoop down & desires an intimate, loving, unconditional relationship with us.  He chooses to want us whether we ever return that love to Him or not.  As we spew and vomit our putrid selfishness all over His glory, He stays by our side…just loving us.  As we hang onto our hurts and shortcomings using them as excuses to stew in our lives…He patiently waits-understanding our pain.  He doesn’t show this to the world, He doesn’t expose what we do or where we are at…He just loves us; patiently desiring for us to turn our hearts to look in His direction even if for only a single moment.  He longs to lavish His love-perfect as it is, He longs to pour it out all over and in and through us.  In doing so, He stands us up to realize when we look in His direction for our strength, we can truly do anything!  It’s uncomfortable at best to step out with such awesome power running through us.  Knowing it’s really not of ourselves, but with each step, each breath, each ability is powered from Complete Power.  With this greatness comes a responsibility.  We are never able to be completely touched by such wonderfulness and keep it to ourselves.  It becomes our desire for all to taste the completeness and the healing that’s necessary for our finite spirits.  When we allow God Himself to touch all that is within us, we are able to tap into His perfect peace and completeness.  Full acceptance right where we are at-no matter how dark of a space it is.  We touch eternity through The One who always was, always is, and always will be.  The cure for all that ails us, is this Love that reaches through the space, through the time, through all the darkness and places it’s arms of Grace around us.  This Love carries us through it all, expecting nothing in return.  Why?  Why would such perfectness ever want anything to do with me and all that I’ve messed up, with all that I’ve hurt, with all my brokenness?  Why?  Because He wants to.  I can do nothing to earn it.  I can do nothing to lose it.  But we must ask for it.  When we do, He reaches through all to let you and I know…

We…Are…Loved!