Tag Archives: losing weight

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!!

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

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

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 #5

ImageYou don’t have to go it alone!!  Work out with a friend, co-worker, spouse, one of your children (yes they motivate me!!) or an online group to get you going and keep you accountable!! Having a partner in your weight loss journey not only makes it more fun, but also aids in accountability!!  Let’s face it, some days the motivation can really fade (even for me!!) and it’s nice to be able to be encouraged when you don’t feel like getting the job done (or vice vera!).  Together, you’ll get your waistlines slim and trim! Image

I’ve found that when the going gets tough, the tough are surrounded by accountability that’s set up way in advance!!  I anticipate my down times by being surrounded with family, friends, co-workers and my kids to keep me on track!!  I sure wouldn’t want to let them down!!

We are always willing to do more for others than we do for ourselves!!  So, Get yourself a partner and surround yourself with accountability!


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

Consider your ways…

Seeing in our own minds 1st is believing!! Sometimes you need to lean on others for this belief until you have your own!

I have a few thoughts from my own personal devotion today… First, here’s the verses I’m contemplating.

1.  “The sluggard craves and gets nothing, but the desires of the diligent are fully satisfied.” Proverbs 13:4

2.  “Commit to the Lord whatever you do, and your plans will succeed.” Proverbs 16:3

3.  “The plans of the diligent lead to profit as surely as haste leads to poverty.” Proverbs 21:5

4.  “Buy the truth and do not feel it, get wisdom, discipline and understanding.”  Proverbs 23:23

5.  “Teach me your way, oh Lord, and I will walk in your truth: give me an undivided heart…” Psalm 86:11

6.  “But if serving the Lord seems undesirable to you, then choose this day whom you will serve…” Joshua 24:15

A while back I was introduced to a woman who was about 5 ft.  She was heavy with a boisterous personality.  Most of you know how hard I work at being able to compete and look the way I do.  It’s my lifestyle.  I am also very active with my family and being outdoors.  I’d rather be outdoors than anywhere!! Sitting still is not a very good option for me!  Just ask my family.  Sitting and watching a movie…forget about it!  This woman was introduced to me because she “desperately” wants to lose weight.  At least that’s what she’s telling herself and others.  She took one look at me and said, “Well, if I are tall like you (I’m 5’9″) I would look just like you!  I’m not heavy, I’m just vertically challenged!”  rather than letting my emotions get in the way of being offended (which could have easily been the case!) I just simply continued to focus in on her and deciphered what it was that she wanted really.  

Now, she said this jokingly…sort of.  As we talked further, she mentioned reason after reason why she looked the way she did.  She was unhappy with herself and yet wanted to continue living, eating, and acting the way she always has.  I would talk about exercise and she was already doing what she thought would work.  I talk about eating and she was “healthy”–she ate just fine.  I talked about her lifestyle and she was “way too busy” to make any changes.  Do you all know the definition of insanity?  Doing the same thing and expecting different results!

The problem isn’t really any of those things with this woman or any of us for that matter.  The problem was she lacks the discipline, desire and belief that’s it’s truly possible for her to look a different way!

You’ve heard of “seeing is believing!”  It’s true.  We must first be able to see in our own minds that it’s possible to achieve our goals–even with the way we look!  This can be very difficult – especially for those of us who have had lifetimes of being heavy or inactive.  I’ve know countless people who were obese or heavy or “husky” children and struggle with the self-image!   They are fighting the memories and have never really seen themselves as fit and healthy!  They don’t know what it looks like on them and have never had it so “is it really possible??”  Yes!!!  Yes it is!

Success start in your own mind. Do you believe you can?? What does that look like to you?

To achieve in any area of our lives, we need to first get painfully honest with ourselves.  This woman did not want to do this…especially to a total stranger who in her mind has been always fit!  It isn’t true…but she didn’t know that!  She was so busy making excuses, that I couldn’t tell her either!  Without being completely honest, how are we to know what changes we need to make?

If I want to take a trip to Disney World, I need to know where I’m starting at.  That way I can map out the trip and know how many miles and how long it will take.  It’s not emotional…it’s logical.  Emotions have NOTHING to do with it!  I’m not a failure because I’m starting in Northern Michigan…It’s just a fact!

Any goal — especially our health, and being fit and firm is the same way.  Pull our emotions out of the picture and we can clearly see what is working and what isn’t.  We first need the facts, then we can adjust accordingly.  The problem lies in that we get all mixed up with the emotions and self-images and struggle to get real honest!  We start calling ourselves names in our own heads and tell ourselves that it’s “just not possible”…I say “BUNK!!”  Like the old police show “Just the facts Ma’am.  Just the facts.”  Pull the emotions out of the picture and lets look at the facts…

  • What you are eating?
  • Where do you want to be for real?
  • What you are willing to change and replace?
  • What is your metabolism?
  • What is your activity level?  

When we take the time to answer these questions, we can get a game plan together that will work for you.  This is NOT A DIET!!!  This is a LIFESTYLE!!!  I don’t believe I’ve ever mentioned that one before…hahahaha…ya right!!

Our emotions and old self-talk says that it’s not possible.  The fact is that it is possible.  Our emotions say we aren’t worthy…the truth is that you are “Fearfully and wonderfully made”  and God loves you and has created you very unique!

The third area is one of the hardest areas.  We don’t like change!!  Our bodies fight it as well!  It takes discipline to make the necessary permanent changes in our lives; to create habits that work for us instead of against us!

Sitting in front of the TV eating hot dogs, cake, twinkles, processed foods, candy, chips, wings, beer, sugar over and over just isn’t working for us!  I know…your too busy.  But hey, If you are not willing to change these habits, then you don’t have the right to complain about your thick thighs and big belly.  I’m just sayin…  I get it.  I’ve been heavy and lacking energy too!  I know…I understand.  Shhhh…. Quiet the excuses and take an honest look.

The key to success!


1.  Get honest

2. Replace some habits and make them stick.

3.  It takes discipline.  

 Discipline:  Doing the the habit to achieve the desired result regardless of emotions or circumstances.  

I love the Nike saying:  “Just Do It!”  Seriously, just do it!  I KNOW that it’s possible.  Trust that.  The rest is up to you.