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P!nk - Strong, Beautiful and Freakin Perfect

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I’ll never forget the day a previous boss of mine told me …” You’d only be perfect if you lost this.” She grabbed on to what little fat I had around my “love handles”. As you can imagine this put me over the edge. It ruined my self-esteem. I felt belittled. I felt like I wasn’t good enough. I felt like I needed to prove to her that I can be perfect…with just a little more work and lot more pills.

Man, I wish I had Pink to look up to back then.  I’m talking about the singer. 

….. Ha, kinda funny eh? I wanted to be “perfect” and that’s one of Pink’s hit songs. Ok I digress……

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Mini Pyramid Workout for the WEEKEND!!

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And Friday has arrived once again. Time to celebrate the WEEKEND! But before you run off to happy hour ask yourself if you gave your body the workout it deserved this week. Did you get that blood pumping? Did you feel your heart rate increase? If not then I definitely suggest the Fit Fem Mini Pyramid Workout.

I designed the Mini Pyramid as an exercise that is high intensity, high burst, and high energy. This “short burst workout” can be done anywhere at any time so feel free to get it done while watching TV, at the beach or at the park. It does not require any equipment or lots of space. All you need is 10 minutes and the dedication to push through.

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#TBT - Exercise of the Week: Oblique Twists With Resistance Bands

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This week’s blast from the past video focuses on obliques and core strength. This is a great exercise for those who want to lose a few inches on the waist and strengthen the mid-section. Grab your resistance bands and get ready to twist.

Working out the obliques is essential in any workout. This muscle group helps the body’s rotation of the spine and assists in core contractions. This means that when you work out the obliques you are gaining strength in your back muscles and core which can help prevent back injuries.

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FRIDAY!! The Quickie Weekend Workout

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It’s difficult to workout on the weekends – I know – I am gearing up for my baby girl and the weekends have been intense. BUT it is necessary (as I have said in past posts) to take a few moments and give your body the exercise it deserves. You should always take a day of rest but not the whole weekend. Also, there is a good chance that you sat at your desk or in a car most of the week – give your body the movement and energy it craves!

I know the work week can be stressful, I am right there with you. We look forward to the weekends as they are a time to catch up on sleep , watch our favorite DVR’d shows, and go out to eat with our family and friends. There is nothing better than a marathon of sitcoms on a Saturday night. I’ll admit, my DVR needs some attention.  So, keeping this in mind I went ahead and created a quickie total body workout that can been done while taking in your TV binge. No need to thank me!

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#TBT - Exercise of the Week: Bear Hug

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It’s Thursday, which means I get to revisit a post from the past! This week I have chosen an exercise video from 2012 – Bear Hug. Get ready to side plank and work those obliques.

This exercise will help reduce your waistline and workout abdominal muscles that many exercises do not reach (specifically obliques). You will see improved strength in your back as well as your core. Side planks are often forgotten about but should be an essential part in everyone’s workout. And the great thing about the Bear Hug is it’s a side plank with a “twist”.

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Your Back to a Six-Pack – A 15 Minute Back Workout

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What body parts do you focus on when working out?? From experience, I have noticed that most women focus on core, arms and butt. These are the three areas that tend to be a problem point for many women looking to get in shape. We want the six pack, the arm definition and the butt that can hold a glass.

These are not bad aspirations but let’s not forget to give our back muscles some attention. It does support us on a daily basis - no harm in making it a tad stronger.

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Booty Burn - Better Butt for the Weekend!

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Who does not want a better butt?? Let’s be honest – we all check out our bottoms when we are given the opportunity. But you will need to put in work in order to see the shape and firmness you desire.  Or at least feel the firmness!

But honestly, you know I’m not just about looks here. Having a firm butt has its perks. The glutes are the largest muscle group our bodies carry. It is literally essential in assisting movement – walking, running… literally every movement carried out for day to day activity.  And it is essential for assisting powerful movement like climbing stairs, jumping, sprinting, and yesss even dancing.

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about Syl, the fit fem

Based in Long Island, New York, Sylvia Nasser is the CEO and Co-President of The Fit Fem Studio, LLC. She offers in-home personal training services to local residents in NY and CT.

Sylvia is also a certified Personal Trainer & Group Fitness Instructor through AFAA, and a Holistic Health Coach, accredited through Purchase College, at the State University of New York, as well as The American Association of Drugless Practitioners (AADP).

Want to learn more about The Fit Fem personal training services? Click Here!

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