http://www.thefitfem.com/index.php en thefitfem@gmail.com Copyright 2013 2013-06-19T08:00:50+00:00 http://www.thefitfem.com/index.php?/site/love_your_health_more_than_your_curves http://www.thefitfem.com/index.php?/site/love_your_health_more_than_your_curves#When:08:00:50Z It’s a teeny bit controversial today. Now I love all my ladies. We are all beautiful creatures and we come in different shapes, colors and sizes. Today I am going to focus on my curvy beauties. It's a teeny bit controversial today. Now I love all my ladies. We are all beautiful creatures and we come in different shapes, colors and sizes. Today I am going to focus on my curvy beauties. Now I have heard in passing, many curvy women say that they don't work out because they don't want to lose their curves. Now, when I hear this, I get a bit frustrated. You don't want to do something that can add 10 years to your life because you don't want to be too skinny? You can still workout, eat right and keep those beautiful curves. It's all about doing what is best for your body type. You can read more later! Stick with me now! Curvy or fuller women, the Beyonces' and Christina Hendricks' of the world have what is called an Endomorph Body Type. These voluptuous creatures gain weight easily and have a slower metabolism. I am a combination of an endomorph and a mesopmorph, which are women who are muscular and very shapely. I have to work hard at managing my weight, but if I train intensely, my body can be athletic and muscular. Now there are certain ways that an Endomorph Body Type should work out. Endomorphs should take part in daily exercise, because they have slower metabolisms and gain weight easily. It is important that this body type takes part in intense cardio such as running or kickboxing (my fave!), strength training and flexibility. Cardio will lean out the body, but it's the weight lifting that will enhance and accentuate  your curves. When you combine the three (cardio, flexibility and strength) there's no way you can lose those hot, sexy curves. Let me repeat that, you cannot lose your curves!!!!! Your body will actually look the best that it possibly can. I think that it is wonderful that curvy bodies are now being embraced in magazines and television--when just a few years ago, only women who were a size 0-2 were seen in the media. And it is great that voluptuous women love their bodies. But in order to fully love your body, you have to take proper care of it. It's like when you have car. You have to get oil changes and continue to maintain it, so it can function properly. You have to do that with your body, no matter the type. And more than exercise, you have to eat right. Endomorphs should eat lots of good and lean proteins such like chicken and fish and eat good carbs such as brown rice, sweet potatoes and leafy green vegetables. Due to slow metabolisms, this body type should say NO FREAKIN WAY to junk food and should drink large amounts of water. I am going to be real with you, if you don't eat right or exercise, you can lose those the curves completely and become fat (the term is offensive I know). And honestly it's not even a matter of looks at this point. It's about carrying that extra weight on you that is taxing on your joints and your organs. I know you don't want that! Embrace that beautiful figure, but take care of it also. And the curvy beauties we all love such as Beyonce, Kim Kardashian and Jennifer Lopez, all workout! Think about it! Now it's your turn - tell me in the comments are you the "curvy type" and if you are what are the ways you take care of yourself without losing those booty-ful curves? -- Keeping the Fun in Fitness! - Syl Sylvia Nasser, CPT, HHC The Fit Fem Your fit fem personal trainer and expert in women's only fitness, http://www.thefitfem.com Ask The Fit Fem, Reality Check, The Fit Fem News, The Fit Fem Rant, 2013-06-19T08:00:50+00:00 http://www.thefitfem.com/index.php?/site/stop_hating_on_the_carbs http://www.thefitfem.com/index.php?/site/stop_hating_on_the_carbs#When:08:00:57Z Let’s face it - carbs get no love and have a pretty bad rep. When some women are dieting, they treat it like the one girl everyone hates in high school for being too beautiful. Don’t act like you don’t know what I’m talking about. Let's face it - carbs get no love and have a pretty bad rep. When some women are dieting, they treat it like the one girl everyone hates in high school for being too beautiful. Don't act like you don't know what I'm talking about. If I got a dollar for the number of times I hear " I am not eating carbs to lose weight quicker," I would be richer than Oprah! Ladies I am going to tell you once and for all that carbs are not your enemy! In fact you need them. Hear me out... Let me clear this up, you should not avoid carbs, but limit certain STARCHES . Starches are your white bread, white rice, pasta and ice cream. They get absorbed much quicker in the blood stream. When you overeat starches it could increase the production of insulin, which then stores sugar which turns into fat, leading to ailments such as diabetes, obesity....                      Many discriminate against carbs, but they do some great things for the body!     They regulate the amount of sugar circulating in the blood so that all cells get the energy they need.                         They assist the body's absorption of calcium.     They can actually lower cholesterol levels and regulate blood pressure Bet you did not know all that huh? And for ma' ladies who are athletes, carbs such as pasta, bread and rice are an important source of energy that fuels muscle contractions. Once they are eaten, the carbs turn into glucose and are then converted into glycogen and are stored in the liver and muscles as an energy reserve. Many athletes take part in carb loading. Carbohydrate loading is only effective for endurance athletes that engage in exercise lasting 90 minutes or more. When tapering exercise before an event, it is important to consume the same amount of carbohydrates to increase the glycogen that will be stored in the body. Another fact you probably did not know (wink). When people think carbs, they think succulent, fattening delicacies, but carbs are in the foods that are good for the body and great for weight loss. Take a look at some foods with carbs that are beneficial to the body: Good Carbs Kale Mushrooms Avocado Asparagus Spinach Califlower Broccoli Cranberries Blackberries Strawberries Peaches Brown rice Sweet potato So to the carb haters, I guess that means you have to stop eating fruits and veggies too. There are some diets (I won't name names) that actually promote the consumption of only protein and absolutely no carbs including fruits and vegetables. Can you say craaaaaaaazy! But anyway there are two sides to every coin. Take a look at some carbs you should avoid or limit your intake of. Bad Carbs Sugar White pasta White bread Ice Cream Cookies Chips Bagels Crackers Barbecue sauce Potatoes (not entirely bad - moderate your portion instead - but I had to put on the list because I know some of you are french fries fanatics) These are the types of carbs you should stay away from if you want to lose weight. The body needs macronutrients - protein, carbs (good ones), and fats - to function properly. None of these things should be eliminated from your diet. So the lesson today is, don't judge until you know the facts. Stop hating on carbs! You don't know it like dat!!!! Now you tell me - which diets have you been a part of or still are a part of, and what were the restrictions? Was carb elimination a part of it? Did it work? Tell me in the comment section below.         #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } /* Add your own MailChimp form style overrides in your site stylesheet or in this style block. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. */ Don't forget to subscribe to our Newsletter      -- Keeping the Fun in Fitness! - Syl Sylvia Nasser, CPT, HHC The Fit Fem Your fit fem personal trainer and expert in women's only fitness, http://www.thefitfem.com   Hot Health Topics, Get Naturally Healthy , The Fit Fem News, 2013-06-17T08:00:57+00:00 http://www.thefitfem.com/index.php?/site/the_benefits_of_rolfing http://www.thefitfem.com/index.php?/site/the_benefits_of_rolfing#When:06:14:36Z Hey Fit Fem’r, So I wanted to do something different today and talk to you about an experience I had over a year ago.  I did a Rolfing session. Say whaaaa? My friend Jason explains what it is below and how it can help you. But before we get into exactly what it is, I wanted to share my experience first. Hey Fit Fem’r, So I wanted to do something different today and talk to you about an experience I had over a year ago.  I did a Rolfing session. Say whaaaa? My friend Jason explains what it is below and how it can help you. But before we get into exactly what it is, I wanted to share my experience first. It literally was like having a full body massage experience with a twist. Instead of kneading and pounding of different areas of the body, the session consisted of the analysis of your body, its alignment, and your flexibility. I had nagging knee and hip issues (I guess from all the classes I used to teach). Get this - I used to teach 17 classes a week, 10 were cardio kickboxing alone. So you can imagine how taxed my body was. So I tried Rolfing because my friend Jen told me about it. I did the session and immediately felt better, and my hip alignment was improved. Anyway here is what Rolfing is all about: Rolfing® Structural Integration is a manual therapy designed to integrate the human structure into an improved relationship with itself, within the field of gravity. With manipulation of the muscular-skeletal structures, and guided integrative movement, a balanced relationship is created in the connective tissue matrix for more optimal function throughout the whole body. Rolfing has an unequaled ability to dramatically improve structure and function. By balancing and aligning the body more properly along one's vertical axis, there will be a reduction of strain, more efficient energy expenditure, optimized bio-mechanical efficiency, improved posture and flexibility, and increased athletic performance and enjoyment Here's what my dear friend, Jen, had to say about Rolfing as well: “I will admit that I was skeptical when I first heard about Rolfing. I have never really been one for massage, but I couldn't be happier about finding Jason and giving Rolfing a chance. It has truly changed the way my body feels and increased my quality of life. Before meeting Jason I had flat feet which caused my knees and back a lot of pain. I also had a tightness in my chest that prevented me from taking deep breaths. I am a very active person who enjoys yoga and running and both of those conditions were keeping me from performing the way I wanted to. I can happily say that thanks to Jason I am enjoying all of my various workouts without pain or shortness of breathe. I would recommend Rolfing not only to people with specific pains or imbalances, but to anyone looking to unlock their bodies full potential.” To find out more, reach out to Jason!  If you’ve had experiences with Rolfing please tell me about it, would love to hear about your sessions. Bio: Jason Beickert is a licensed and insured massage therapist and is certified in Rolfing® Structural Integration. Jason has worked with professional horse jockeys, college athletes, martial artists, marathon runners, yoga practitioners, triathletes and dancers to help them improve their performance; as well as working with those having less active lifestyles to feel more comfortable in their body with their day to day activities. www.rolfingny.com   Keeping the fun in fitness! Your fit fem personal trainer and expert in women's only fitness, Syl Hot Health Topics, 2013-06-14T06:14:36+00:00 http://www.thefitfem.com/index.php?/site/wednesday_workout_challenge http://www.thefitfem.com/index.php?/site/wednesday_workout_challenge#When:16:23:17Z Hello pretty Fit Fem’r! Wanted to give you a pretty challenging, pyramid style workout here. No need for any equipment. Just make sure you grab a bottle of water to stay hydrated.   Hello pretty Fit Fem'r! Wanted to give you a pretty challenging, pyramid style workout here. No need for any equipment. Just make sure you grab a bottle of water to stay hydrated. Depending on your level of fitness and the amount of time you have you can do this workout once, or you may repeat. I recommend 3-4 rounds to really get a major sweat and burn on. Also, you want to move through these exercises as quickly as you can without compromising your form. So I have a little request to ask of you. What I want you to do is join the Fit Fem Community by signing up for our newsletters. That way I can send you more extra special updates that only YOU get access to. Subscribe to our newsletter Whatcha think? Let's rock this workout!   Keeping the Fun in Fitness! - Syl Exercise of the Week, 2013-06-12T16:23:17+00:00 http://www.thefitfem.com/index.php?/site/stalk_you_food http://www.thefitfem.com/index.php?/site/stalk_you_food#When:08:00:17Z We have all been stalkers! Well today I am going to tell you a beneficial kind of stalking. The kind that won’t leave you feeling foolish, embarrassed or in the back of a police car. Do something productive and start stalking or better yet investigating your foods! Stalk Your Foods Remember when you had that major crush on that special guy. You learned his routine and just "accidentally" showed up where he was, went on his Facebook (or Myspace or AOL’s AIM, depending how old you are - so dating myself here) page/profile/platform like a 100 times a day to know what he was doing, where he was doing it and who he was doing it with! We have all been guilty of this sometime in our lives! We have all been a little creepy or as some would say stalkerish…I don't mean the extreme like Glenn Close in Fatal Attraction (no boiling bunnies over here).   We have all been stalkers! Well today I am going to tell you a beneficial kind of stalking. The kind that won't leave you feeling foolish, embarrassed or in the back of a police car. Do something productive and start stalking or better yet investigating your foods!   First off all why am I even suggesting such a thing?  Think about it. Let's say you are planning a wedding - do you ask experts about venues, look at bridal magazines for the trends in glam wedding dresses, ask for referrals on stylists and makeup artists, and research reviews on your photographers, bands, florists? Um, of course you do. So why doesn't that same effort go into studying the bests foods for you, especially if your goals are to  lose weight, get healthy, and feel fantastic?   In a weight loss journey, it is important that you do some research. Remember that what you are doing is not diet, but an overall lifestyle change.  There are so many things that you can learn about foods and exercise that will be beneficial. What are the best foods that burn fat, or the best exercises that tone? You will never know unless you do some extensive research. BUT this research cannot happen until you start tracking what you eat now. In 2008, a study was done by Kaiser Permanente's Center for Health Research claiming that just by tracking foods consumed, participants doubled their weight loss. Makes sense! Gotta track and measure your success. So let's say you track a day's worth of foods to come to find that you have consumed mostly processed, carb'y' foods like  - cereal for breakfast, a turkey sandwich on white bread for lunch, a 100 cal pack of chips for a snack, and then spaghetti and meatballs for dinner... oh and I forgot to mention a ginormous VENTI morning Frappuccino for Starbucks mid-morning.  Sure you stuck to your caloric needs for the day but are these quality calories that'll make ya feel awesome and give you the energy you need to work out? You'll notice that these foods are 1) super high in the glycemic index which shoots your insulin levels up and then makes you crash and burn which is why you get so tired by 3pm, 2) too many carb calories and not enough fat and protein calories for the day  which when you over consume tend to get stored in your fat cells and, 3) non quality processed foods which are toxic to the body and create a pH imbalance in your body- you're better off eating nutrient dense foods that offer more vitamins and minerals and that are more alkaline to your body. Catch my drift? Now, you know I am always here for you to help you navigate your way through this FOOD DEBACLE (it can feel overwhelming I know) but I urge you to a little more investigating. Here are a few ways to start your research: Search the Internet: An all-time favorite! Look up different foods, health blogs (ummmm The Fit Fem duhh), ask professionals that you know in your social media circle.  You can find everything on the WEB! I mean you found your ex's new girlfriend's photo,  I'm suuuuureeee you have the time to do your food homework! My favorite websites/blogs are http://nutritionalstyle.com/, http://greensmoothiegirl.com/, http://www.mwahonline.com/, http://foodbabe.com/. Go to the library: Remember these? The big buildings with a ton of books! Sorry for the sarcasm - It's been a while for me too. And yes they do still exist. You can go to the library and find countless health materials that will teach you all about the right foods and overall health.  My favorite books: Skinny Bitch, In Defense of Food, Food Rules.  You should always be well read on nutrition because hey, it's your body. You only have one so make sure you treat it nicely! Cruise the aisles at the supermarket: Take a few hours and actually look at labels on foods in the supermarket. The calories, the sodium, fats...look it over thoroughly and see if you want to continue to eat certain foods. There are so many local health coaches and nutritionists that offer grocery food tours. It's fun, do a tour to learn more! I will always be here to help you along the way, but the more you know and STALK, the more you will learn and the better those weight loss results will be! Whoop Whoop! Need to an effective nutrition and exercise plan to knock off the pounds and become more confident? Purchase "Going to Miami" (link on website) to learn more about basic clean eating guidelines and sample meal plans to help jumpstart your weight loss efforts.   Out of the 3 tips I’ve laid out for you in this post, which is your research tip are you going to try? Tell me and we’ll chat about it.   Keeping the fun in fitness! Your fit fem personal trainer and expert in women's only fitness, Sy   Hot Health Topics, The Fit Fem News, 2013-06-10T08:00:17+00:00 http://www.thefitfem.com/index.php?/site/have_a_steamy_affair_with_juicing http://www.thefitfem.com/index.php?/site/have_a_steamy_affair_with_juicing#When:08:00:03Z Hey girlie! I want you to have an sexy rendezvous this week! Now I am not telling you to cheat on your significant other, but to start a hot affair with juicing! Hey girlie! I want you to have an sexy rendezvous this week! Now I am not telling you to cheat on your significant other, but to start a hot affair with juicing! Now before you start rolling those eyes, I want to say that I am not saying to just juice and not eat solid foods (personally I think that would be harmful to the body). I simply want you to incorporate juicing into your diet because it could be beneficial to that bod! Juicing allows you to consume large amounts of nutritious fruits and vegetables without having to actually eat the fruits and vegetables ( you know it could be hard to get in those five servings). It will also allow your body to absorb the essential enzymes and nutrients much faster than it would have if eating fruits and vegetables! Take a look at some of the benefits of juicing     Increases energy level     Detoxifies the body     Improves the skin and complexion                                                     Increases the metabolism     Improves the digestive system   You can't beat all the positive things that come with juicing, so start that affair today! What are your favorite recipes? Share them with us below! Whoop Whoop! Keeping the fun in fitness! Your fit fem personal trainer and expert in women's only fitness, Syl The Fit Fem Cafe, Get Naturally Healthy , The Fit Fem Rant, 2013-06-07T08:00:03+00:00 http://www.thefitfem.com/index.php?/site/battle_of_the_sexes_who_are_harder_trainers http://www.thefitfem.com/index.php?/site/battle_of_the_sexes_who_are_harder_trainers#When:08:00:20Z Hey fabulous Fit Fem’r! Today I want to talk about a controversial topic. So, a few weeks ago, I was sitting with a friend who asked me a great question, “Who are better trainers for ladies, men or women?” And I had to really sit with that one and make sure I was not being bias because, ummm well, I am a female fitness trainer with women clients! Hey fabulous Fit Fem'r! Today I want to talk about a controversial topic. So, a few weeks ago, I was sitting with a friend who asked me a great question, "Who are better trainers for ladies, men or women?" And I had to really sit with that one and make sure I was not being bias because, ummm well, I am a female fitness trainer with women clients! I know kick ass female trainers and male trainers, so I am not going to tell you who are better, but I am going to tell you why a woman fitness trainer is awesome to have (I mean come on, I got to represent for my ladies). Take a look. Reasons Why Woman Trainers Are Da Bomb:  1. Only a woman can understand a woman's body: Bloating, weight fluctuations, emotional eating, distorted body image,  pregnancy weight and the list goes on! Women trainers have personally dealt with it all! So they  know that there are other factors that contribute weight gain or no weigh loss. 2. Women Trainers Are More Emotionally Supportive: Weight Loss is more of a mental challenge than anything. It is more than eating right and exercising, it is about discipline and knowing that you are worth it. I find that men have a "Just Do It" attitude, just exercise, just eat right!…But there are other factors that can be roadblocks. The household running a muck, kids not listening, the boss is not respecting…another woman can understand that! 3. We DO Push You to Your Limits: I am always hearing that women are way easier trainers than men and that is a big ole' lie. Women trainers are all about empowerment and they will push you to your highest limit and won't accept any less! We know how strong women are, I mean any person who can carry another human being for nine months is more than strong! We will get hard on our clients, trust and believe! So there you have it! Female Fitness trainers get a bad rap, but we are just as good as the boys, sometimes better....oops did I say that? Boys I'm kidding! No discrimination here. Tell me what qualities do you look for in a trainer, male or female? I wanna know! Whoop Whoop! Keeping the fun in fitness! Your fit fem personal trainer and expert in women's only fitness, Sy The Fit Fem Rant, 2013-06-05T08:00:20+00:00 http://www.thefitfem.com/index.php?/site/what_nursery_rhymes_taught_me_about_fitness http://www.thefitfem.com/index.php?/site/what_nursery_rhymes_taught_me_about_fitness#When:08:00:15Z Hey Fit Fem’r! So the other day I was sitting and chatting with a friend of mine and we started talking about childhood nursery rhymes (I swear I did not mean for that to rhyme, Ha!). So as we strolled down memory lane and spoke about the ones we remembered, I realized something! Some of those rhymes actually have to do with fitness and determination!—OK just bear with me, I am not crazy,  I promise! (fine maybe I am but only a teeny bit) Hey Fit Fem'r! So the other day I was sitting and chatting with a friend of mine and we started talking about childhood nursery rhymes (I swear I did not mean for that to rhyme, Ha!). So as we strolled down memory lane and spoke about the ones we remembered, I realized something! Some of those rhymes actually have to do with fitness and determination!--OK just bear with me, I am not crazy,  I promise! (fine maybe I am but only a teeny bit) Let's take a look at some of my favorites and  I will show you how they relate to fitness: Humpty Dumpty--Humpy Dumpty sat on a wall/ Humpty Dumpty had a great fall/ All the king's horses and all the king's men/ Couldn't put Humpty together again.  Mr. Dumpty was overweight and just sitting on a wall. If you are overweight and are doing anything about it, it will get worse and you will have a great fall or falls regarding to your health. Get off the wall and get up and do something.   Jack and Jill--Jack and Jill went up the hill/To catch a pail of water/And Jack fell down/ And broke his crown/ And Jill came tumbling after. Jack and Jill were too determined little things. The pail was waaaaaaay on top of the hill, but they were willing to take that climb. This can be applied to weight loss. That pail can represent your goals! You have to climb that hill (work hard and eat right) in order to get where you wnt to be. And it won't be easy. Like Jill and  her comrade, you will have setbacks and may fall, but the key is to keep climbing!   The Itsy Bitsy Spider--The Itsy Bitsy Spider went up the water spout/Down came the rain/And washed the spider out/Out came the sun and dried up all the rain/And the Itsy Bitsy Spider went up the spout again. During your fitness journey you're going to have bad days. Days where you feel down and like things are not working, but it will pass like it did for Miss Spider. Once the sun came out she went right back up the spout with her fabulous self. Dont' let a few bad days or slip ups derail you!   Row Row Row Your Boat-- My favorite! Take a look! Row, row, row your boat Gently down the stream, Merrily merrily, merrily, merrily Life is but a dream Row, row, row your boat Gently down the brook, If you catch a little fish Please let it off the hook Row, row, row your boat Gently down the creek, If you see a little mouse Listen to it squeak Row, row, row your boat Gently down the river, If the river gets you wet Don't forget to shiver Row, row, row the boat Gently to the shore, If you see a lyin' bear Don't forget to roar Row, row, row your boat Watch the water flow, Rowing's fun but rowing's hard That is what I know Row, row, row your boat Gently down the lake, Don't stand up and rock the boat That's a big mistake! Row, row, row your boat See the water run, Rowing here and rowing there Oh we're almost done Row, row, row your boat Gently down the stream, Ha ha fooled ya all I'm a submarine Row, row, row your boat                                    Gently down the stream,                   Merrily merrily, merrily, merrily Life is but a dream                      Now the reason I love this one so much, because it is about determination and being the best you you can be! The stream is life and you just have to keep rowing and moving (especially in your all your goals, including fitness!). While the boat is rowing down the stream, it is learning lessons along the way and enjoying the journey. In the end of the nursery rhyme, it is revealed that the boat is really a submarine! Yes! It is strong and fearless and it did not start that way! It became stronger during the journey, just like you will during yours! These nursery rhymes really stuck out to me because they are great motivators and they all have the same message--Don't Stand Still!!! So Fit Fem'r, Don't Stand Still! Whoop Whoop! Keeping the fun in fitness! Your fit fem personal trainer and expert in women's only fitness, Syl The Fit Fem Rant, 2013-06-03T08:00:15+00:00 http://www.thefitfem.com/index.php?/site/the_fit_fem_cafe_asparagus http://www.thefitfem.com/index.php?/site/the_fit_fem_cafe_asparagus#When:08:27:52Z This week I will be giving you healthy items meal or snack ideas that you can devour without any guilt! Yeah Baby! This week, I present to you one of my favorite greens… asparagus!     Hey Fit Fem'r! Welcome to the Fit Fem Cafe! This week I will be giving you healthy items meal or snack ideas that you can devour without any guilt! Yeah Baby! This week, I present to you one of my favorite greens… asparagus! Whoop Whoop! One sign that spring has arrived is when you see spears at grocery stores or farmers markets. And I am not talking about the dangerous weapons, I am talking about asparagus spears (Silly)! This yummy veggie is known for its age and disease-fighting abilities. Not only is it tasty, but it has some great benefits. Take a look girl! They are LOADED with nutrients: Asparagus is a very good source of fiber, folate, vitamins A, C, E and K and chromium, a mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Asparagus is a great disease fighter: Eating asparagus can help protect against and fight certain forms of cancer such as bone, breast, colon, larynx and lung. They are packed with antioxidants: The veggie is ranked among the top fruits and vegetables that help slow the aging process (Ladies you can't beat that!) So boil them, bake them or throw them on the grill. Accompany them with a nice piece of salmon or chicken and your meal is complete! Whoop Whoop! Any recipes? Share them below! Keeping the fun in fitness! Your fit fem personal trainer and expert in women's only fitness, Syl   The Fit Fem Cafe, Fun Foods, Get Naturally Healthy , 2013-05-31T08:27:52+00:00 http://www.thefitfem.com/index.php?/site/its_happening_tonight_is_the_night1 http://www.thefitfem.com/index.php?/site/its_happening_tonight_is_the_night1#When:08:00:07Z Just a reminder! Come back tonight at 7:30PM EST for our LIVE Total Body Tabata Workout! Bring your dumbbells! Just a reminder! Come back tonight at 7:30PM EST for our LIVE Total Body Tabata Workout! Bring your dumbbells!             Exercise of the Week, 2013-05-30T08:00:07+00:00