Tag Archives: Journey Red Fox Fitness

#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.

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Grandville Stats are in!! My Healthy Lifestyle Pays Off!

Pamela DeVrou Smith – 2nd place!

This competition I had some fun!!  We decided to NOT go to Charleston, SC competition (going for the pro card) because I just didn’t feel I was ready!!  After Cleveland, I needed to really build some more and lean out some more!!  I didn’t think I could do that in just six weeks!!  It made me very nervous.  So, decision made.  I still wanted to do something though and knew a friend of mine was competing in the Grandville Competition.  I adore this new friend and felt I could learn a lot from the show.  I was told it was the biggest Michigan had to offer and it was inexpensive for Jim and I to go!  Why not??!

Tony Freeman- huge!! Man is this a big guy!! I’m wearing 41/2″ heels!! which makes me around 6’1″…He weighs in at about 280-290!!! Hig arm is bigger than my thigh!! hahaha…

Knowing my friend made all the difference in the world!  She is positive and wants everyone to have a great time!!  Nothing but smiles!  Don’t get me wrong, we are both very competitive, however, priorities are that people really do come first!  It’s important to remember that fact in any dream that you go after!!  In the end, a trophy and title are lonely without friends and family to share it all with!!  Cleveland left a bad taste in my mouth – so to speak.  There were 10 other physique competitors, but it felt “cold” to me.  One girl would have made 11, but she stayed in the bathroom hiding…she wasn’t ready (or so she felt!!)  In a way, I couldn’t blame her!  Now, maybe it was me or maybe it was the group…I don’t know.  But I didn’t feel welcomed and I was determined at this competition that myself and others would not feel that way!  I knew that my friend would help in all of that!  She is a class act and very bubbly!!

Now…I did want to win!  I haven’t really had a competitive “W” as of yet!! I gave it my all!  My body when I got down there wasn’t really cooperating with me!!  I retained water to the tune of about 5-6 lbs!!  It was out of my control.  Regardless, I felt great and confident through it all.  My routine went off without a hitch (that part I really enjoy!!)!  I was down quite a bit from Cleveland in my body fat %!  Those are the areas that I’m most proud of.  What I can do better – My posing…well, I need a little work!  It’s a lot to remember!!  hahaha… and I’m still learning!  I can come down even further in my BF%.  I believe my ideal weight would be around 130 and I’m at 141…so, more time!

I was place in the tall class (gee…at 5’9″ that’s no real shocker!) but I was excited to see that I had a competitor!  Then there were three more in the short class and that’s where my buddy was placed along with two new comers to the division!  It was close, but I did get beat out and got 2nd!! She was leaner (tiny little thing!! 🙂 ) I do have the muscle mass, but it just isn’t showing enough even still!  Next time, I’ll get her!!  🙂

This show was a fun one also because there were so many guest posers including Pro Body Builder Tony Freeman!!  He graciously took photos with me!!  How cool!!  I’m starting to get a collection of these!!  Jay Cutler, Phil Heath, Tony Freeman…wow!!  That’s as cool to me as my trophies…well almost!!  These are some great guys and very dedicated to the business!!  Say what you want, but they put in some serious hard hard work!!  And it shows!!

I want to thank all of you for so much encouragement and support!!  I couldn’t be more proud to represent Red Fox and all of you out there following along!!  I’ll keep at it and see where it all goes!  We do have some really neat things coming up that I can’t wait to tell you all!!  Until then, let’s just keep enjoying the journey…both yours and mine!  Let’s keep active in all High 5 areas and be at our best for whatever comes our way!!

Much love!!


Photos of Wednesday Before Cleveland! My Day…

Red Fox goofing off!

We are so excited and anxious to leave for Cleveland!  What a great show this is going to be!! We are going to meet LOTS of people and mingle like crazy!!  We even have a few Facebook friends coming to join us and cheer me on!!  I’m so honored!  Here’s how the day went today ( I meant to post yesterday’s too but ran out of time!).  I’ve included lots of pictures for you to take a look at from my gym time too!  I think it’s always easier to do exercises when I can see them in action!  Cleveland is a little close to Dearborn and my advice is to NEVER do it this way!!  hahaha…live and learn!  Blessings!

9:00 am:

  • Up!!
  • Lotioned up (I have this tan on from last weekend and it looks like crackle paint!!  hahaha…it’s itchy, and soooo dry! I need to get it off before Cleveland! )
  • Weigh in:  145.3 (woop woop!)


  • 3 mile run! With my “Sweat Suit”


  • Ate: Chicken, asparagus, peppers, salsa, egg whites

11 – 11:30

  • Worked on Night routine for Cleveland.  They want a 60 sec routine vs Dearborn’s 90 (arrrhg! lol)  We did it!


  • Dishes & Kitchen duty


  • 3oz OJ w/ Vit C
  • CLA’s
  • Slimmetry


  • Got online and said “Hay” to my online buds!


  • Shower & get ready for the gym – Today is Back day!


  • 3 chkn breast strips with hot sauce
  • Protein/Vitamin shake w/ BCAA’s


  • Gym Time (see pics!)
  • Cked in with kids and Grandma (having a GREAT time at this really cool place called The Great Wolf Lodge)

All that was left was Dinner and packing and posting!  

Dinner: (Jim cooked of course!!  Thanks Sweetie!!)

  • Cajun Chicken Breast and Veggie Medley (YUM!!!)  I’m afraid I don’t think I chewed!!! sigh…
Go and make today YOUR best!!


Cleveland is in Our Sites! Monday’s Day…

Pamela n Her Dearborn T!

Monday, March 26

  • Weigh in:  149.8
  • Thigh: 21″
  • Calf: 15″
  • Hips: 36.5
I…am not peaked yet.  What that means is I got my feet wet in Dearborn to see what it’s all about.  But there are still areas that I need work….LOTS of work!  My legs are the hardest to hit…Don’t get me wrong, I LOVE to work out legs and I’m VERY strong in the leg and glute area.  However, I have had four kids.  I am 42.  I have been heavy more than once in my life.  And…they are just tough on me!  Again, if I just wanted to go to the beach or on a vacation, I’m ready!!  But standing up under bright bright lights and get critiqued by a couple hundred strangers, um…I still need to work on it!  I…am not finished yet.  Good news is, I can!  Today is about that work and getting it done!  I thought I’d share what I’m attacking and how I’m doing it.  This is for me to keep track as much as for you!

Here’s my day:

Slept in from traveling the night before…

Up: 9:30am

  • 1 bottle of water
  • 1 can XS Drink

10:30 am:  Ran 3miles w/ a sweat suit

11:15am:  Ate

  • 1 egg 3 egg whites, 2 asparagus, 2 colored peppers,
  • 1/2 grapefruit
  • 1 6oz OJ w/ vit C

1:30 pm – 3:20pm:  Worked Out!

Super Set 1

  • Dead Lifts:  135# x 12 x 3
  • 1 min Calf Presses:  1 set @ 170#, 1 set @ 260#, 1 set @ 350#
  • 20# step up Plyo’s :  15 x 3 each side

Super Set 2

  • Cable Leg pulls:  12 x 3 x 22.5#
  • Sumo’s:  12 x 3 x 95#

Hamstring Curls Drop set: 

  • 8 x 3 x 130#
  • Drop set by 10# back-to-back

Quad Extensions:

  • 8 x 3 x 130#

2 waters

5:00pm:  1/2 Grapefruit

6:00pm:  Chicken & Broccoli w/ Salsa

9:00pm:  100 sit-ups w/ kids! (what fun!)

9:30pm:  Fage Blueberry Greek Yogurt &… a water!

Sigh…I was beat!!  Here’s some pictures all about the day!

Even when you achieve some goals have others set so you keep going for it!!

I have Cleveland this coming weekend!  There is 10 other competitors as far as I know at this point.  Cleveland will be very large!!  I’m very excited about it because I will learn even more, get next to some competition, get more acquainted with the girls in the “circuit” and get to meet all kinds of potential sponsors!!  Not to mention, I have a trip with just me and my very handsome hubby!!!  Woop woop!!




One Week Before My 1st Fitness Competition-WOW! Big Changes!

I bought these 3 weeks ago for my photo shoot...look at them now! I've lost 2 inches in my hips since then!!

Last week, my husband asked me what it was that I use to do in Charlotte when I was training so hard and had such lasting results.  Well, the answer to that was VERY different from what I am doing now!  I wasn’t in any competition…I just trained.  I listened to my body and when I felt stressed (going through a divorce that wouldn’t ever end!), I trained.  I went for a run or went to the gym for a couple of hours.  I had no agenda other than getting a great work out in that got out all of my energy!  Then…I ate.  my lifestyle back then was running around, hanging out with girlfriends and dancing, chasing a 3, 5, 11 & 13 yr old around, and stressing about life, a job, and being a single mother to four kids!!  I gotta tell ya, even with all the working out that I do, I still don’t have the active lifestyle that I did down in the South being single with young kids!!

St Patty's day...Where am I? Arriving at he gym!! 1 week to go!

Sometimes we just don’t realize how sedentary our lives have become!!  So, one of the things I changed this week (per a trainers suggestion at the gym) was to get a session of cardio in FIRST THING IN THE MORNING!!  Now getting up and getting to the gym proves to be difficult in my house!  I’m up at 6:30 am and rushing around with kids and getting them out the door…However, as soon as that’s done…slipping on my running shoes and going out into the nice new beautiful weather has been a treat for me!!  I love to run.  I didn’t say that I was good…I’m a sprinter if in doubt about that just look at my glutes and thighs!!  hahaha…  but i love to clear my head running  in the beautiful outdoors!! I let go of some HIIT training and took on the 3 miles in the morning before I eat!!  Just look at my stats from last week to this one!!

Last week stats…

  • Weight:  151
  • BF%:  10-11% (Too low to measure)
  • Arm:  12:3/4″
  • Chest:  35″
  • Waist:  27″
  • Hips:  37″
  • Thigh:  21.5″
  • Calf: 15″

This Weeks stats…

It's sunny...we're grilling...1 week out from competition...I'm ready!!
  • Weight:  149
  • BF%: ???  LOW!!!
  • Arm:  12 3/4″
  • Chest:  35 1/2″
  • Waist:  26 1/2″
  • Hips:  36 1/4″
  • Thigh:  21″ (I’m so excited about this!!)
  • Calf:  15″  (aren’t they stubborn?!?!)

If you are having a platue…CHANGE IT UP!!  I did and look at my results!!  Sometimes, the smallest of changes can make a BIG difference!!! All I did was to take my afternoon running and place it in the morning before I ate my breakfast.  It hasn’t been a BIG change physically, but it sure has been much more enjoyable for me personally!  I look forward to my morning runs; being outdoors, sunshine, clearing my head-to me…all paradise!  I’ve been steady all along but my body wasn’t budging the way I needed it to.  I had to make a change and keep plugging away!  You do to!  Get active, change it up, move your work out time, or tweak your intake…it will work!  Remember, it’s a lifestyle NOT a diet!!  Most importantly, ENJOY the journey!