04 Mar
Fitness

THE RUNNER’S BREAKTHROUGH

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Runner’s block, not writer’s block. You read it right! It’s a mental block directly related to running, and yes it’s a real thing!

Let me say, I am no stranger to running. I ran track in middle, in high school I ran cross country and I was on the varsity track team. Now fast forward to my 30s and I HATE running. I legit get nauseous and/or anxious thinking about it. Yet, if I don’t run, then my other forms of cardio include the elliptical, stair master, row or bike and let’s just face it, there is nothing and I mean nothing like a runner’s high.

So I decided to make running a habit. Every time I walk into the gym I have to run. That’s my habit. I didn’t stipulate how fast or for how long, but every time I workout in a gym, I have demanded (from myself) that I run. This doesn’t seem like too hard of a goal… at least it didn’t until I realized I had runner’s block. I literally felt dread every time I looked at a treadmill. How am I overcoming the block?

Keep Reading to find out!

CREATE A FIRE PLAYLIST

This is self explanatory. Music fuels everything! I literally have a “running” (pun intended) RUN playlist and a MOTIVATION playlist on deck to fuel my mindset during my runs. If a song comes on that I like, it’s that much eazier for me to get lost in the music and even forget that I’m running.

WARM UP

I noticed that if my legs feel stiff and it’s hard to move them, it makes the exercise extremely uncomfortable and therefore unpleasant for me. Doing a proper warm up can not only change how your body feels during the run, but it can also prevent injuries and enhance performance.

PRACTICE MINDFULNESS DURING YOUR RUN

One of the benefits of mindfulness is that it enables you to focus and be present in the moment. If you can learn to be more present for your run, you might learn that there is joy to be found in the movement. Some mindfulness exercises can be counting your inhales and exhales or visualizing yourself running on a path at your ideal destination.

SLOW DOWN INSTEAD OF GIVING UP

For a while my whole focus was on getting faster. Run faster Run faster, but then I realized that my urgency to speed up was actually slowing me down because I would feel blocked during the run and then quit. Instead of pushing myself to the point of quitting, I decided to just slow down and allow my habit to evolve in its own time.

ALTERNATE BETWEEN LONG AND SHORT DISTANCES

Long runs can be boring! I mean how much can you think about for three miles?! And do we even want to be thinking that much?? To eliminate boredom I try to add variety by doing tabata runs or uphill sprints.

FIND A TRIBE

I honestly can’t stress this enough!! Use the people around you to help motivate you! When you have someone who shares a common goal, the journey to the finish line is that much eazier and that much sweeter! Don’t do it by yourself if you don’t have to.

Have you ever dealt with runner’s block? Drop your tips and tricks for breaking through! I’d love to hear from you!

13 Oct
Fitness

PRT SEASON: Prepping for the Navy Physical Readiness Test

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It’s officially PRT ( physical readiness test) season, and this time around it’s daunting for a few reasons! ONE: this is the first time that we’ll be doing the plank as a core exercise. TWO: they’ve introduced the rower as a new cardio option which could be a good or bad thing, that’s yet to be determined. THREE: we haven’t had a PRT in well over a year!!! Everything was put on hold when the pandemic hit, and here we are about to see who stayed ready and who has to get ready. I’m not even gone lie, I definitely have to get ready and I have less than a month to do it. 

The Navy’s Physical Readiness Test is comprised of cardio-respiratory  and muscular strength and endurance. Cardio options include an outdoor run, swimming, indoor run, bike, or treadmill.  Strength and endurance  are tested through push-ups, and planks.

It seems simple and from the outside looking in, it should be easy until you insert the test part! One, you’re physically being evaluated and two, we have certain times and scores to make that affect our careers. So you add that pressure and the fact that whoever created the score chart must have been a former college or professional athlete and yea something that should be easy can get real hard, real quick. 

So how am I approaching PRT season? Keep reading to find out!

1. IDENTIFY A GOAL

You need to know what you’re training for.

The overall score categories are Outstanding, Excellent, Good, Satisfactory, and Failure. 

-Outstanding is the best score that you can get and it usually correlates to an award of a 72 or 96 hour special liberty if achieved. Outstanding is always my ideal goal because time off is obviously a motivator.

-Excellent the next best score is my minimum goal. An excellent score correlates to only having to take one physical readiness test per year and that’s definitely a motivator. 

I always keep my goals between the top two scores. A Good score means that you passed but there is no reward to it and it’s definitely not a stand out identifier to put in your record. The other two scores mean you are barely getting by or not at all and that’s how you end up on a hit list with a compromised career so I don’t even acknowledge those.

2. CHOOSE A FORM OF CARDIO

  • BIKE
  • TREADMILL
  • ROWER

Push ups and planks are the same for everybody but with cardio we can choose which form works best. I choose my cardio based off which one I can  get the highest score on. I know that running is not my strong point, so for me it’s between the rower and the bike. To be successful in the cardio option you have to be able to go all out or max capacity for anywhere from 8-12 mins. It’s eazier for me to do that if I am using my full body, so I’m choosing the rower as my cardio option this year.  

3. USE A SCORE CALCULATOR

  • NAVY PRT APP
  • PREDICTED TIMES
  • INCH CALCULATOR SCORES

Like I said earlier, you have to know what you’re training for. You need to know what times you need to get the overall score you want. Some resources for calculators  include the Navy PRT app or the Inch calculator. Both allow you to plug in numbers to see exactly what you need. 

See the links below:

–https://apps.apple.com/us/app/navy-prt-calculator-us-navy-pfa-calculator-bca/id1106088252

–Navy PRT Calculator – Calculate Your Physical Readiness Test Score – Inch Calculator

4. CREATE A PROGRAM

  • PLANKS
  • PUSH UPS

You’ve laid the ground work, now all that’s left is creating a plan that will help you get to your end goal. My current plan consists of 5 days of cardio where I bike and run or row and run. Twice a week I will wear a weighted vest to increase the intensity. 

I’ve created a plank program that focuses on strengthening specific muscles that are engaged in the plank, and I do push ups every other day increasing my number by 5 each week. 

This my 9th year going into PRT season. What I’ve found is that consistency, intensity, and a good playlists are the keys to success! Even if you aren’t in the Navy, doing the PRT is a great way to evaluate your current level of physical fitness! For those of you training!! Good Luck!!!

10 Aug
Fitness

THE GREAT OUTDOORS

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5 REASONS TO TAKE YOUR FITNESS OUTSIDE!

Name a gym that’s always open and always free… It’s called outside! Gyms are great because they have equipment that can enhance workouts, some provide luxury spas and access to personal trainers, and overall they’re a great place to connect with people who have similar goals.

With that being said, when gyms shut down this past year it made me realize two things. ONE: I was over dependent on having access to a gym and TWO: I under appreciated the benefits of working out outside. Once I realized that I was taking having access to a “free gym” for granted, I became committed to including outside workouts into my routine. Keep reading to see my top 5 reasons for embracing outdoor fitness!

1. IT’S FREE

We all know how expensive a gym membership can be. Add on extra items like classes or studio passes and you can end up spending anywhere from $40-150 a month! I’m not saying it’s not worth it, but if you’re budgeting and looking to cut costs just remember an outdoor workout has no fees!

2. SPACE

I know the gym is a place for all, but I would be lying if I said I like to share my space with others when I’m working out. I can’t stand a crowded gym, especially now that social distancing is so important. An outdoor workout eliminates that problem. There is no limit on space. You find a space and it’s yours!

3. SCENERY

Have you ever wondered why a treadmill minute is so long? Or why they have to add TV’s to cardio equipment? It’s because it’s boring!! If you’re a visual person like me, you need something to look at to keep your mind occupied while doling dreadful cardio. Scenery provides that visual. Whether it’s trees, a beach, or city streets there’s nothing like the beauty of nature to keep you focused during your routine.

4. CREATIVITY

Okay, so I realize the gym will always be more beneficial when it comes to access to fitness equipment, BUT when you’re outdoors it forces you get creative. Using stairs and benches for strength training, turning trails and sidewalks into your treadmill. Just remember creativity = fun and fun = a more enjoyable workout.

5. CONVENIENCE

We can all find reasons to not workout. “There isn’t enough time”, “I don’t feel like driving through traffic”, “The gym isn’t open during the hours I have available to workout.” When your gym is right outside your door, there are no excuses! You have no other choice but to get it done!

Take advantage of your surroundings! It’s summertime and after being cooped up the last year, we have no excuse not to get outside and get moving! Join me in appreciating outdoor fitness! I will be posting an outdoor jump rope workout on my Youtube and a beach body weight workout on my Pinterest page this week!

06 Oct
Fitness

INFIT360

BLUF: INFIT360 isn’t just a workout. It’s a MOOD, it’s a VIBE, it’s an INCLUSIVE innovative lifestyle for the modern woman.

THE MISSION. Infit = inclusive fitness. While everyone deserves the opportunity to become part of a fitness group that encourages wellness and self-care, that opportunity is not always accessible due to cost, target audience, etc. INFIT360 is committed to creating access where it doesn’t exist.

EZ EXPERIENCE. An optimal group fitness class is all about the atmosphere and the vibe. When i attended my first INFIT360 class, I didn’t feel like I was in a gym or a studio. I felt like I was in a fitness lounge. Between the lights, the candles and the combination of ratchet, neo-soul, and pop music i was able to push through the intensity of the workout. I left sweating, but it was like that good sweat you have after you’ve gone to the club and danced your life away. The INFIT360 workout left me in a sexy powerful mood and the next day I was sore in all the right places. It is definitely my go to workout for sculpting and defining my curves.

THE STUDIO. Classes are held in NE Washington, D.C. at fitnessnobstudio which is like an airbnb for fitness classes. When you walk in the building it has a very clean minimalistic aura. There are modern lockers, bathrooms, and showers just in case you need to transition from fitness to leisure or business.

The actual room where classes take place is large size with beautiful hardwood floors, surrounded by floor to ceiling mirrors on one half and large windows on the other. It’s a studio, but it has lounge vibes. The room is slightly heated at about 78 degrees, the lights are kept on low w/ a sexy pink hue, and @infit360 balances it off with beautiful candles in the front just to make sure the mood is right.

THE WORKOUT. INFIT360 offers an intense 45-50 minute no impact full body workout. There are 15 movements, each movement is performed for 90 seconds. 1min 30 seconds sounds like a short period of time, but when you add a heated room and 3 pound weights, that’s where the intensity kicks in. Starting in a standing position then working your way down to the mat you will perform compound movements that increase in complexity as you move through the workout. An example would be starting in downward dog, transitioning into three legged dog, shifting into a plank and then into a glute raise. The movements are cardio, yoga, and kick-boxing inspired, with each movement being a prep to the next. You do the same sequence for 4-7 days and then the sequence will change as you condition your body and evolve into a stronger and better version of yourself.

EQUIPMENT & ATTIRE. Yoga mats and 3 pound ankle and wrist weights will be provided. You will need a water bottle, minimalistic clothing that you can easily move and flow in, and a towel because you will SWEAT! 💦💦💦

THE OWNER. Austin Hicks is the beautiful owner, creator, and principal instructor of Infit 360. I met Austin through a mutual friend who is also heavily involved in the fitness industry. I knew she was dope because she had a captivating spirit and aura. So when I found out she was launching a fitness studio, I made it my mission to check her out and see what kind of vibes she was introducing into the world of fitness. And of course she did not disappoint! Keep reading to learn more about Austin’s fitness insight.

What inspired you to create Infit360? “Professionally, I’ve worked in a service driven industry and I come from a service driven family. I’ve always been into fitness, so I decided to get certified. I want people to be able to meet on the mat, be exposed to not only a fitness workout but also a fitness mentorship.

Who is your target audience? “I’m targeting professional women who are or who want to be socially and healthy conscious.”

Why did you choose the name InFit? “Well it’s a play on words, instead of in shape I chose in fit because it also represents inclusive fitness.”

I’ve noticed that blush colors dominate your fitness wardrobe, why is that? “I think blush tones embody the mood of InFit. When I think of nudes, I think of the female body and how they accentuate and compliment our physiques.”

EZ TAKEAWAY: My definition of an INFIT woman, is a woman whose physique matches her spirit, her aura, and her vibes. When I think about the female physique, I think about strength and power wrapped up into this curvy silhouette of femininity. Austin is a building a tribe of INFIT women and I certainly plan on being one of them. Are you trying to join me? If the answer is yes, head over to www.infit360.com and follow on IG @infit360.

03 Aug
Fitness

boomBOX

BLUF: EVERY FIGHTER HAS A THEME SONG. BOOM BOX boxing club provides music driven boxing structured workouts that will have you in the BEST shape of your life!

•EZ EXPERIENCE: In college and even after, the thing that excited me the most about going to the club was the DJ. If I knew the DJ was going to be fire, I would be in that club all night because ultimately music can make or break your experience.

Going to a workout @boombox_boxing club is like going to the club, but for fitness! I think we can all agree that finding the motivation to workout is difficult, but if you know you’re about to do an intense workout, listening to your favorite songs while doing it makes it that much easier.

@boombox_boxing the coaches are your DJs. They carefully construct playlists filled with beats that will take your mind off the fact that you’re working out, and just help you focus on having fun while you improve your technique and elevate your fitness. Each punch, each step, each defensive move flows with the tunes.

•THE WORKOUT: Each class is 50 minutes where you are either BEAT boxing or BOOM boxing. One focuses on boxing to the beat, the other (while still music infused) is more focused on time and interval, giving you the freedom to move at your own pace. This is a full body workout! Every move requires the use of your legs, core, and upper body. In addition to the boxing, they incorporate active rests (which could be anything from pulsing squats, to tuck jumps, or burpees), and each workout has a section dedicated to strength and conditioning and core work. On average (if you put in the work) you will burn anywhere from 600-800 calories.

•THE COACHES: One thing I absolutely abhor is getting trained by inexperienced personnel. If you can’t do it, you can’t teach me! You WILL NOT feel this way @boombox_boxing club. Their coaching team is diverse in gender, ethnicity, and personality! I mean can I just highlight the fact that they are stacked with women who box!! Like really box!! YASSS!! That is what you will find at Boom Box. The entire coaching staff has been subjected to months of rigorous professional boxing training from instructors spanning from L.A. to D.C. Their training is dynamic, consistent, and perpetual which means @boombox_boxing you will always receive THE best training!

•THE STUDIO: Of all the contemporary D.C. boxing studios, this is the only one that has an actual boxing ring! The club is boutique and upscale, but it also has an authentic flare provided by the boxing ring, the garage door entrance, and the graffiti wall. When you walk into the studio it tells you two things: 1. You’re there to box and 2. You’re going to have fun while doing it!

•EQUIPMENT & ATTIRE: Water bottle, gloves and wraps if you have your own (but they also provide these items), energy, and change of clothes. No, but really, you WILL sweat! No one leaves these classes dry, NO ONE!

Co-Founders Reggie “Jefe” Smith and Angela “aj_boomin” Jennings

•THE FINALE: Listen, I am NOT a boxer! I repeat, I am not a boxer! I am goofy, I have two left feet, my legs move like giraffes, and my wrists prefer to stay bent, which is not conducive to punching anything! Lol. Yet, none of that mattered once I started working out @boombox_boxing club. The only thing that mattered is that I wanted to get better, and Boom Box provided the place, the workout, and the coaches who had the know how to help me do just that!

I try to be consistent with my fitness, but I can honestly say that once I started doing Boom Box workouts it took my fitness to another level. Every time I get in front of a bag, I leave my heart and soul (in the form of sweat) in the studio. When i walk out, I walk out knowing I’m just a jab, cross, hook, and uppercut away from being that much closer to my fitness goals! THIS is the workout you are missing and the workout you don’t want to miss!

Reggie Smith and Angela Jennings are the co-founders of @boombox_boxing club. They are both young entrepreneurs who fell in love with boxing and since then have dedicated their time and resources to bringing this elite fitness experience to the Washington D.C. area. @boombox_boxing club is OPEN for business! Check out their website and follow their instagram page to stay up to date with the latest info, and download the app to reserve YOUR bag! You won’t be disappointed!Tell them I sent you!😉🥊

23 May
Fitness

Keep it [sOliD]!

●BLUF: Slow and steady wins the race. Create a better version of yourself by training your slow twitch muscle fibers.

●EZ Experience. The first time I attended a [SolidCore] class, in my mind I thought it would be easy. I was thinking oh, this is like pilates, it will be low intensity, and I have abs so my core should be good to get through this class. Those WERE my thoughts. By the end of the first class, I was so thankful no one knew what I was thinking 50 minutes earlier, because 5 minutes into it I was looking around trying to figure out if anyone else was literally dying from the muscle burn. I had to stop several times. SEVERAL 😂. With that being said, while this class is slow paced it is not lacking in intensity. You may not sweat, but you will burn!

●What is [SolidCore]? It is a intensified pilates class. It’s pilates on CRACK! To understand the goal of a [SolidCore] workout, you must understand the purpose of your slow twitch muscle fibers. Slow twitch muscle fibers are designed for endurance. They are beneficial in aerobic activities like jogging or biking because they prevent fatigue and provide energy. [SolidCore] fitness focuses on movements that help you reach maximum tension so that you get small tears in the slow twitch muscle fibers which, when healed, end up being stronger.

●Class Description. The entire class takes place on their signature carriage named “Sweatlana.” The carriage has dumbbells, tension springs, and cables. While the name of the studio focuses on the core, most classes focus on full body work. They also have speciality classes that will isolate certain muscle groups such as abs and arms. When the music comes on so does the intensity. It starts at a level 10 and stays there for the full 50 minutes. Starting with one muscle group, you perform a variety of movements until muscle failure is achieved and then you move on to the next muscle group. All of the moves are based off of a plank, lunge, or squat. The intensity does not come from complexity, but from transitioning through full range and micromovements at a slow pace with added tension.

●Equipment & Attire. The only equipment used in this class is attached to the Sweatlana carriage. Bring yourself and a water bottle. Yoga inspired attire is the most appropriate. You want comfortable material that doesn’t constrict your movements. If you feel like your attire isn’t appropriate, no worries! The studios have apparel sections where you can find a variety of clothing such as sports bras, leggings, hats, and tops. In the picture above I am wearing one of my favorite sweaters which I purchased at [SolidCore]. It is a crème, light weight sweater (made by Free People), with the softest material you have ever felt, and a cute cutout back that offers style and breathability.

●Final Impression. This class reminds me of Aesop’s Fable “The Tortoise and the Hare.” There are several morals to that story, but one of the main ones is slow and steady wins the race. With HIIT (high intensity interval training) workouts dominating the exercise market, I think it is only natural to want to get in a class and go through the moves as fast as you can. Yet, the intention of [SolidCore] is to create a stronger version of self by strengthening slow twitch muscle fibers. You can’t go fast in this class. Maneuvering slowly forces you to rely on muscles and not momentum to complete the movements. I enjoy the workout because when moving slow, I really have to focus and encourage myself to push through the pain. It provides both a physical and mental challenge. I’ve started to incorporate it into my weekly routine. To see results faster I would recommend trying to attend two classes per week. [SolidCore] currently has 48 studios nationwide with several more on the way. This is a class you don’t want to miss!

●References. https://www.acefitness.org/education-and-resources/professional/expert-articles/5714/slow-twitch-vs-fast-twicth-muscle-fibers