Tag Archives: lose weight

RFF Chest & Shoulder Work Out

On the way to the gym

This was my last work out at the Traverse City, MI Anytime Fitness.  It’s hard to build up the shoulders…at least to have them have a nice rounded look.  So here is some of what I do on a weekly basis.  Try the work out and let me know what you think!

  • Incline Chest press
  • Flat Bench DB press
  • Standing Barbell Press
  • Standing DB Side Extension (not shown)
  • Standing DB Front Extension (not shown)
  • Leaning DB Side Extension
  • 50 Crunches (not shown)
  • 50 reverse crunches w/ leg extension (not shown)



Salmon Salad w/ Black Beans and Rice

Salmon Salad & Brown/Wild Rice w/ Black Beans

Salmon..Omega 3’s & 6’s…Taste Oh-So-Good and is best when it has some complex carbs to go with it!  🙂  So, Here you go!

  • Grilled or Broiled Salmon – Till tender
  • Organic Mixed Spring Mix
  • Sliced Red Onion
  • Yellow Baby Pepper
  • Squeezed Lime

Mixed Rice/Quinoa w/ Black Beans

Weight Loss Tip #4

Throw out the Diet’s and live healthy and eat clean!

Throw out the “Diet” stuff and get to know what real, clean food is!!

Eating clean means whole foods!! Foods that came from what God made and very little processing…no additives!

The word “Diet” is tricky!!  It’s a ploy by the Food industry to get you to buy more junk!!  We need to stop being lead astray and get smart!!  Really, get wise!! Diet foods are made to keep us hooked and make you spend.  They would have you think that you NEED these in order to lose weight!  It’s not true!  Clean, healthy eating is the key to a lean body within health and fitness. Whole foods, complex carbs, and things grown on farms closest to your home is best!! Learn to know what these are and implement them into your life!!

Veggies! There are so many of these bad boys that you can test and see all of the ones YOU enjoy!! Go ahead and explore with them!

Honestly, it’s never been easier to have clean foods right at your finger tips!!  Do a little extra cooking at your meals and package them up for another meal and you are all set to go! Measure out almonds and carrots and veggies and snacks and have them “at the ready”. Keep a cooler always available for your running around and errands time so you have food available.  This way you won’t be led astray to make bad choices because you are starving!!


It’s important to take care of yourself!!  And, you are also being a much better example to your family!!  When my kids know that we are going somewhere, they start packing for the car…and I mean food!!  Never leave home without any!

For some examples of what clean food is check out these articles on RedFoxFitness.com

Grocery Shopping with Red Fox and Chef

Fuel for the Body Page

Hams and Glutes Work out!

35#ers for the Bulgarian Squats

Here’s the secret…I do legs twice a week so that I can separate this large muscle group area apart!!  Doing a leg day can ware you out!! In a good way of course!!  So here’s a great way to build some much needed muscle (remember: muscle burns the unwanted fat even while you sleep!!!  No neglecting here!), and added Pliometrics for that fat burning cardio!! Cardio is best when done in shorter bursts (think up…down…up…down…with that heart rate!!)  I’m adding in a video AND and PDF for you!!  See…no excuses!  And Yes…this is the same work out that I do!!  So, lets get to it! Continue reading Hams and Glutes Work out!

Here’s the Next Move – Grand Rapids

Red Fox 1

I have had a hard time with this one!  After Cleveland, I needed to regroup and think a little differently about the goals I have set before me.  I was going to be a bit more ready for Cleveland.  Win or no win, I wasn’t where I expected to be…I mean when I looked into the mirror! And…Since this is a journey, I guess I’m going to show you that you can regroup!! Rethink!!  Alter the decisions made and still make it happen!

  • I haven’t stopped working out!

  • I haven’t stopped eating right (Here is a whole different post about this one!!)

  • I haven’t given up!

So look, here’s what’s next!!  Decision has been made!!**

** side note, ever notice that when you are in limbo, life can get tough!! Here’s what I’ve learned…God honors knowing what it is that you want!  Yup!  God says all you need to do is ask…however, you have to be specific!   MOST of us can’t!  There in lies the problem!  ok…back to the decision!  

As I was saying….Here’s what’s next…

2012 NPC Grand Rapids BodyBuilding Fitness, Figure, Physique and Bikini Championships

So we’ll give it another go around and be in Grand Rapids where I grew up!! Hopefully we’ll get some of you out there to give RED FOX some cheering!!!!  Man!  That would be so AWESOME!!!

I have to cut off another 10# before I enter!  I’m well on my way with that!  I will show you exactly what it is that I’m doing to get it off…my eating and my work outs!  Lets’ do this thing!!

Much love to you all and thanks for the encouragement and following along!!


Red Fox Chef Serves Up Ahi Tuna and Colorful Cauliflower

Mixed Colored Cauliflower

OMG!!! This was a very very good one and LOADED with protein and important vitamins that we need to keep our bodies working with energy and great immunity!  I finally got the shy chef on camera…and didn’t he do great?!?!  His camera person needs a little work!!  (Look I’m use to being in front of the camera!!  hahaha…)  I went through and videoed (or so I thought) about 7 min of how exactly to go through and do this…showing Jim working in the kitchen the whole way….and appartently…I didn’t press play!  HAHAHA…well, at least you all know that Red Fox is a work in progress!!  We ARE here for you!  So, pleeeaase bear with us!!

Much luv,

~Pamela (& Chef Fox!! )

Here’s the video!!  I am sooo so sorry about the sound!  I promise, we WILL get better at this!  🙂 Turn it way way up!!

There’s more than just sculpted abs!

I have a few thoughts these days….well, not really….just two!  Competition, Competition & Competition….oh and yeah…I’M STARVING!!! hahaha…

There are a few things surrounding this for me.  I first want to say that if I were only getting in great shape and getting fit and healthy, I’d go status quo right now.  Unless you’ve decided to up the ante and go for a high level competition, there is no need to go the extreme that we’ve had me go to here at Red Fox.  I want to keep stating that one, because I believe that the lifestyle of being healthy and active and enjoying your life is first on the list!  The High 5 of fitness IS what I’ve strived for throughout my life and is what I believe that is meant for us.  We need to be at our best to serve, give, maintain and be active throughout our lives!!  Enjoying life to it’s fullest!!

I do also want to add that hard work ALWAYS pays off!!  Stick to your guns and make it happen for yourself.  Seeing my abs at the level I am at after having four babies and being 42…don’t tell me it can’t be done!!  YES IT CAN!!  All you have to do is make the decision and work your plan all the way to the goal!  If any of you have achieved your lifestyle change goals and you have some pictures and a bit of a story…let me know.  Let’s see if we can’t put together some inspiring posts!!  In the meantime, here’s yesterday’s shots in the gym.

Luv to ya all!!


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