Tag Archives: 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.

For more information or if you have any questions, fill out the form below!

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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?

~Pamela

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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!

~Pamela

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

 

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)