FITT SUGGESTION: SEVEN IN 7...

"Who wouldn't want to shed a quick 7 pounds?????"

Looking to shed a few extra pounds so you can fit into that bikini next weekend? Or perhaps you've been hitting the gym regularly and you need to change up your diet to assist you to get the look you're trying to achieve? Whatever the reason may be for you to want to lose some extra pounds, Quick&Simple have some awesome nutritional and training tips that will have you shedding 7 pounds in 7 days!

>>>>HIGHLIGHTS<<<<
- Power up at breakfast
- Think GREEN
- Cut the junk
- Drink up
- Train like and athlete - Get into intervals

ENJOY!!

Let Your Phone Guide You...

"Now, what am I suppose to do next?"
*pulls out blackberry*
"Ah yes, I was on my 2nd set of chest press. Time for leg extensions"

These days, there's no excuse NOT to maintain your health and fitness. With so many ways an individual can hold themselves accountable, success is only a phone "log" away. Washington Post's Sindya N. Bhanoo explains how your cell phone is the perfect fitness and health accessory.

"If your phone can access a list of your medications and maintain
your medical records, and if it's password-protected and secured,
it's as good as having it all in your wallet."
- It's Not the Heat, It's the Tranquility

Dear Mister President...

BY: MADAM DLBG

Over at Men's Fitness, EIC Roy S. Johnson has the "write" idea; a letter to the Commander-In-Chief begging him to outlaw obesity... sort of.

Johnson writes an open letter to the President making a plea for a more hands on and vigorous approach to the current health and healthcare status of Americans by giving some great suggestions. I believe it can be said that he's spoken for the majority of the health and fitness community very well! Here are some highlights:

"Take a defibrillator to the President's Council on Physical Fitness and Sports. Host a fitness summit on par with the economic summit you held just days after the election (I'd be glad to attend) and discuss ways to resuscitate and elevate that moribund agency. Then infuse it with a real agenda, real resources, real power."

--- When was the last time you heard a peep from this group? I bet you forgot this existed. The only cool memory I have is when FloJo (Florence Griffin- Joyner) said she was the chairwoman, and that was back in 1993 when I was in elementary school! I couldn't even begin to tell you who the chairperson is now.

"Help schools to reinstate gym classes, many of which were eliminated because of cost cutting. "

--- Remember when gym and recess where the highlight of the school day! Just thinking about the chance to release all the energy you'd built up while learning your times tables and trying to find out why green eggs and ham went together was sometimes overwhelming. For the lucky ones, you got either two recesses or gym and recess. Oh, the days of having activity during school was the best.

"Appoint a fitness czar. They would be an evangelist for exercise and nutrition who would help share best practices from city to city. They would spur more initiatives, educate Americans about the benefits of fitness, and motivate the stragglers to get off their butts."

--- My vote is for Roy S. Johnson, the genius behind this plan. Runner's up: Jillian Michaels, Richard Simmons and Billy Blanks/Harvey E. Walden IV. As you can see, it was a clear and easy choice.

Just my thoughts... you can read the article in its entirety HERE.

BONUS** Since I mentioned FloJo, I could not pass up the opportunity to post one of her amazing races!






What did you think about the article? Do you feel something was left out or things were said that weren't necessary? Share your thoughts!

RESOLUTION WORKOUTS... CORE CONCEPTS PART1

BY: MADAM DLBG

TO knows the importance of having a strong... and ripped... core.

Start your fitness resolutions off right! Build a strong core with these moves for the month of January. This workout has been designed to help you start off strong by focusing on the foundation aspects of a healthy and strong body.

WAIST WHITTLER

Start in a side plank with left wrist under shoulder, right hand behind head, elbow out; stack legs, left foot in front of right. Keeping abs tight, bend left knee toward chest as you draw right elbow toward knee (as shown). Return to start. Switch sides; repeat.

FLYING BACK RAISES

Keeping legs straight and arms bent, slowly raise arms and legs off the ground; as you lift, gaze down and keep your head in line with your spin. Lower to starting position and repeat.

BICYCLE CRUNCHES

Lie face up with knees bent, calves lifted and parallel to ground. Place hands behind head, fingers unclasped. Contract abs and bring left knee toward right shoulder as you lift right shoulder blade off ground while extending right leg to 45 degrees without locking knee. Switch sides to complete 1 rep, and continue to alternate in a rhythmic, controlled motion using abs to do the movement. Keep hips on the ground and elbows in line with shoulders so you don't rock from side to side.

PLANK PUSHUPS

Get on the floor in modified plank position with forearms on the ground and elbows aligned under shoulders. Balance on toes or knees.Straighten left arm, then right. Hold full plank pose for 2 counts, then lower left forearm, followed by right, to the floor.

LEG LOWERING

begin by lying on your back. Raise both legs in the air, straight. Drop on leg and then return to the starting position. Switch to the other leg and repeat.

SITUPS

LIE ON YOUR BACK ON THE FLOOR, BEND YOUR KNEES 90 DEGREES, and plant your feet flat. Tuck your chin slightly toward your chest. Raise your arms off the floor so that they’re parallel to your body and pointing toward your feet. KEEPING YOUR FEET AND BUTT ON THE FLOOR, RAISE YOUR TORSO OFF THE FLOOR and toward your thighs, coming up as far as you can (it’s OK to let your lower back come off the floor). The movement should be smooth; don’t jerk. Reverse the motion to return to the starting position. That’s one rep.

NEW YEARS 2009...

"Should old acquaintance be forgot, and never brought to mind...
Should old acquaintance be forgot, and old times since...
For auld lang syne, my dear,
For auld lang syne,
We'll take a cup of kindness yet,
For auld lang syne
And surely you’ll buy your pint cup, And surely I’ll buy mine...
And we'll take a cup o’ kindness yet, for auld lang syne...
For auld lang syne, my dear,
For auld lang syne,
We'll take a cup of kindness yet,
For auld lang syne"

HAPPY NEW YEAR!!!!

We here at FITT Chronicles want to wish you safe and happy new year! As you enjoy yourselves and also prepare for the upcoming year with various resolutions, know that we here have your back with those fitness goals 100%.

So go out, enjoy the last day of the year to the fullest, and prepare to get on track for 2009!

Soak it all away...

BY: MADAM DLBG

CALGON...TAKE ME AWAY...AAAAAAAAHHHHHHHHH

I believe baths are an essential component to health. I don't know of any fitness or health professional that has acknowledge this, but I know many people that would disregard my previous statement. Before you dismiss my claim, please allow me to make my case.

Whether you know it or not, your mentality plays a huge role in your fitness and health states. Where your mind is at is as important as how your form is during and exercise or a yearly physical. The saying "mind over matter" is a very true one. The translation of this idiom is that the power of your mind is stronger than the body. That to me says that if you're thinking it and focused on it, it can be.

With the right ingredients, a bath can not only help your to body to relax, but it can also allow you to open your mind and think or not think about things that are happening around you. Speaking for myself, most of my Einstein moments were while bubbles were wrapped around my body. But hey, you don't have to take my word for it. All I ask is that you try.

You see, even Rev. Run of "Run DMC"and "Run's House" fame receives his wonderful thoughts of the day during bath time.

Try some of these additions to help make bath time your zen time:

1) Scented Bubble Bath... Preferably an aroma therapy type
2) Candles... Once again, aroma therapy smells help
3) Your favorite relaxation drink
4) Something to do... Read your favorite book, write in a journal, have a specific thought you want to mull over or even decide to let your thoughts run wild
5) Try not to rush through it
6) Epsom salt... For those that has tightness in muscles and joints or just had a workout
7) Breathing and/or thought exercises
8) Low lights... This is where the candles can come in
9) No interruptions... Tell the boo, spouse, and/or kids to leave you be!

FITT SUGGESTION: CONTESSA SWEET&SOUR SHRIMP

CONTESSA: SWEET&SOUR SHRIMP

Being that I work hard and play harder, I don't always have the time necessary to cook a meal from scratch... well, not only do I rarely have the time, I also rarely know how to cook from scratch, lol!

Fortunately for me, there are a lot of great easy to cook meals on the shelves and in the freezer of local grocers. One of these easy to cook meals is Contessa's Sweet&Sour Shrimp. I must admit, once I found out this was a pre-made "healthy" meal, I was a little hesitant. We all know that these types of meals aren't always the best tasting. Regardless, I'm a health and fitness guru, right? It's my obligation to at least give this meal a try.

Let's just say that I was pleasantly surprised at the fact that not only this meal was a cinch to prepare (all the items necessary came in the bag) but it was GOOD! I'm talking about order-off-the-menu-at-your-favorite-restaurant-that-serves-stir-fry-and-rice GOOD!!

So, if you're looking for a great meal to add to your rotation that is quick and tasty, here it is! I'm going to try out a few others on their long list of combination's. Please feel free to do the same. And check out this bonus: these meals were packaged in a factory that supports the Green Initiative, meaning that not only is the meal healthy, it was also produced in factory that works to reduce it's foot print in the environment.

Until next time, Bon Appétit!

AS YOU CAN SEE, THE FITT MADAM DEFINITELY GOT SKILLS! I MAKE THIS MEAL LOOK GREAT ;^)

Breast Cancer Awareness...

REMINDER: OCTOBER IS BREAST CANCER AWARENESS MONTH!!

For those that already contribute to the cause...THANK YOU!!!!! While I have not personally had someone in my immediate family touch by this awful disease, I have many friends who have been. This Sunday, I will be participating the American Cancer Society's walk for breast Cancer in Washington, DC.

If you'd like to donate to my team, please shoot me an email at fittchronicles@gmail.com. Another way you can help is by buying PINK products at all types of stores nationwide. Here's a word of caution, though. Please make sure to read the labels on the items before purchasing so that you are sure of how much money you are spending on the item is going to Breast Cancer Research. Many companies are finding that they sell more products if they slap a Pink ribbon on the package, and they don't give much, if any, money to the cause.

FITT SUGGESTION: MARINE WORKOUT

"THE FEW...THE PROUD...THE MARINES... 'WHOORAH'!"

If you didn't know, Marines have one of the most extreme and complete fitness programs within the Armed Forces. The being said, a Marine workout could definately be a beneficial routine for any guy (and girl) looking to add variety or take their workout to the next level.

Invest in the Marine Corps Workout-to-go over at Men's Health if you're serious about challenging yourself!

FITT SUGGESTION: THE PERFECT PUSHUP

IF NAVY SEAL WORKOUTS YIELD THESE RESULTS ON THE REGULAR, I'M BECOMING A SAILOR BOOT CAMP INSTRUCTOR ;-)

Ahh, the pushup. One of the few exercises that should be in everyone's routine. I'm a big fan of the push up for a few reasons: 1) The entire body is engaged at ALL times and it improves total body fitness 2) A simple change of arm, leg and/or hand position targets different muscle groups 3) As far as I am concerned, there is no better and faster way of getting FITT.

Now, enter the Perfect Pushup. I'm sure you're familiar with this equipment, as it is constantly advertised on TV. I can remember when I saw my first Perfect Pushup "infomercial". Watching it was amazing (I'm sure I only feel that way because I'm a fitness professional, lol) for me because everything that this peice of equipment embodied and stood for was exactly the way I felt about pushups and had been doing for myself and clients. I had even created the Perfect Pushup format for certain clients, placing a dumbbell on top of a Slide Plate so that my client was able to rotate ther arms in the midst of the pushup. I'm also a big fan of arm rotation during the db Chest Press.

So of course, I am a big fan of the Prefect Pushup. Anyone who is serious about getting started, staying in shape, or want to consistently have something challenging in their workouts...this is for you!

For more information about the Perfect Pushup, check out their infomercial site and and view reviews :-) !!

AIDS Walk...coming to a city near you

Fall is always the time of year when many people get together and pound their feet on the pavement for a great cause. Although in some cities these walks began as early as May, AIDS WALKS are in full swing. Please, if you want to lend yourself to a great cause, this is one of those events. You can participate in numerous ways: donate money, volunteering or raising money and walking in this wonderful event. The AIDS Walk always helps to remind us that this disease is still a force to be reckoned with. We are far from winning this fight, but we can and will win the war. While there is still no cure, we can continue to fight together!

Upcoming walk dates cities in the top cities currently affected the most by HIV/AIDS:

Boston, MA: September 20th

Chicago, IL: September 20th

Baltimore MD: September 21st

Detroit, MI: September 21st

Washington, DC: October 4th

Atlanta, GA: October 19th

Los Angeles, CA: October 19th

Philadelphia, PA: October 19th

For AIDS walk cities participating and more info on each, check HERE. Below are HIV/AIDS statistics that are current as of March 2008.

• An estimated one million people are currently living with HIV in the United States, with approximately 40,000 new infections occurring each year.70 percent of these new infections occur in men and 30 percent occur in women.
• By race, 54 percent of the new infections in the United States occur among African Americans, and 64 percent of the new infections in women occur in African American women.
• 75 percent of the new infections in women are heterosexually transmitted.
• Half of all new infections in the United States occur in people 25 years of age or younger

 Top Ten Reported AIDS Cases (States / Territories)

**New cases: March 2007- March 2008**

1. New York: 172,377
2. California: 139,019
3. Florida: 100,809
4. Texas: 67,227
5. New Jersey: 48,431
6. Illinois: 32,595
7. Pennsylvania: 31,977
8. Georgia: 30,405
9. Maryland: 29,116
10. Puerto Rico: 29,092

Top Ten Reported AIDS Cases (Metropolitan Areas)

1. New York City: 126,237
2. Los Angeles: 43,448
3. San Francisco: 28,438
4. Miami: 25,357
5. Washington DC: 24,844
6. Chicago: 22,703
7. Philadelphia: 20,369
8. Houston: 19,898
9. Newark: 17,796
10. Atlanta: 17,157

**Reminder: December is HIV/AIDS awareness month**

CHALLENGE!!!!!!!

I challenge you to a duel!!! This great site, www.hundredpushups.com, has put together a 6 week challenge that boasts being able to get you to be able to 100 consecutive pushups by the end of the challenge.

I started my challenge on today. Yesterday I did my initial test. I will keep you updated with my progress. I'm waiting for a challenger!

For more information, check out the site!

FITTness Madam Stats:
Begin Date: August 3, 2008
Initial Test: 22 push-ups
Training days for week one: M, W, F (August 4, 6, 8)