Releasing Your Inner Fit Chic

Fitness4Moms.com provides you with all you need to know about basic & practical muscle training, using effective exercises for the entire body using your own body weight, dumbbells, barbells & machines.

THE F4M FORMULA

Our FITNESS4MOMS & WOMEN elite cutting-edge fitness programs, fat blasting food plans & exercise regimens are all custom designed to help you achieve the body of your dreams, however all programs have the same basic structure:

ASSESSMENT PHASE will include your goals and deadline settings; body composition analysis; muscular strength/endurance and flexibility testing; and brief nutritional review.

START UP PHASE - During the initial stage of this program, exercise sessions are performed at the basic/beginner level to help reintroduce or introduce (for the first time) your body to working out in order to avoid muscle soreness, injury, discomfort and discouragement. This phase is achieved approximately 4-6 weeks into training.

INTENSITY PHASE – During this phase, intensity is increased more rapidly during this improvement stage. Retesting all components of your physical fitness takes place and objectives can now be reevaluated.  This phase is achieved approximately 8-20 weeks into training. 

FIT CHIC FOREVER – This is your maintenance phase, whereby health and fitness is now your LIFESTYLE and NOT your chore.  This phase is achieved approximately 5-6 months after training and/or whenever you have reached your desired goals.

FIT LOCATION – Sessions are conveniently taught at a location of your choice - the privacy and comfort of your living room or local park to name a few.

SCHEDULE – Fitness4Moms & Women offer flexibility to fit workouts into your busy schedule, and adapt them to changes in weather and location.

SHE'S GOT LEGS

SHE'S GOT LEGS

  

This Section Will Cover How To Tone & Tighten The QUADS, HAMSTRINGS, GLUTES, INNER/OUTTER THIGHS & CALVES.

So Get Your “BUTT” In Gear & Get Ready To Show Off Your NEW Sexy Lower Body!

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There is no question that shapely thighs help define the female physique.  Not only does a great pair of legs help radiate femininity, it allows us women to wear the shortest of skirts with the utmost confidence. 

Unfortunately, some women are extremely hesitant when it comes to training their lower body as they believe it will make their legs “bulky” and “thick”.  This is just not true! In fact, your legs will become shapelier and appear leaner.  By working out your lower body, you will actually help strip away excess body fat and reveal tight, toned tights. 

The quads are made up of four frontal muscles.  Three of these muscles function as one unit and cannot be individually isolated during training.  However, by using a variety of leg exercises will help stimulate all regions of the quads. 

Personally, I make sure to always use both compound movements (movements using more than one and isolation movements (movements joint) using only one joint).  I pick 2 or 3 different exercises from both movements performing 3 sets per exercise and 15 repetitions. 

Below you will find a list of quad exercises, as well as hamstring, glute and calve exercises, from both lists.

    

Quads

Compound                 Isolation

Leg Press                 Leg Extension

Squat                        One-Leg  Extension

Front Squat              Adduction

Hack Squat              Abduction

Jump Squat     

Pile Squat

Sissy Squat

Lunge

Walking Lunge

Side Lunge

Step Ups             

Hamstrings/Glutes

Compound                 Isolation  

Glute Kickback          Lying Leg Curls

Lunges                        Seated Leg Curls

Flutter Kicks              Butt Lift

Dead Lift                     Leg Lift

Good Mornings         One-Leg Kickback                                                      

Calves Isolation

Ankle Circles

Seated Calve Raises

Calf Press-Press Machine

Standing Calf Raises

Donkey Calf Raises 

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***Please note that these are simply suggestions, that’s only what they are.  All of my workouts/diets were trial and error.  If my suggestions do not work for you, find what will until you succeed.  It may take time and that’s okay.  Also please get a second opinion from your doctor and/or physician before attempting any new diets, new workouts, or advice resulting from the use of this website.***

The Before & The After

The Before & The After

I have received many emails asking if I would share more "before" photos. After much consideration I have decided to do so in hopes to further motivate others, as at the end of the day that is my true goal.

To view make sure to "Like" Fitness4Moms & Women, LLC.

Again, I thank you all for your continued support!

Smile & Stay Strong!

F4M Total Body Portable Workout

F4M Total Body Portable Workout

That's right, no excuses!!!  If you have a couple of dumbbells lying around the house, you can easily do the Fitness4Moms "Total Body Portable Workout".  

Dumbbell Curls

Wide-Grip Push Up

Dumbbell Flye

Dumbbell Pullover

Dumbbell Upright Row

Crunches

Oblique Crunches

Dumbbell Squats

Front Raises

Tricep Dips

Dumbbell Bench Press

Followed by 20 minutes of Jump Rope

There are no excuses not to workout!!!  The sky's the limit. 

By the way, squeeze those butt cheeks as you read this and/or watch television!!!

SMILE & STAY STRONG!

KISS MY ABS!!!

KISS MY ABS!!!

   Okay ladies, now that summer is upon us, It’s time to dedicate the summer to good old ABDOMINALS!

Lets get those six packs (and NO I do not mean beer) into  fifth gear!                          

The weak midsection/abdominal is a trouble spot for most women. Cardiovascular exercise as well as diet are just as important to tighten the midsection as the abdominal movements themselves.  

Women need to balance a careful, low-calorie diet and resistance training with fat-burning activities. 

Keep in mind that you cannot “spot-reduce”; all of the crunches in the world will not eliminate the fat surrounding your midsection.  Remember, it took time to put on the weight, it is going to take time to remove the weight.  You are not going to see results over night, but if you put your heart and soul into your workouts you will be rewarded with great benefits.  So be patient!!!

For Beginners – nothing crazy; just simply take a walk around your neighborhood for 20-30 minutes everyday.  Make sure to take an easy pace and be consistent.  STICK WITH IT!!!  Remember - consistency is key!

For the Intermediate and Advanced – lets kick your cardiovascular workout into fifth gear by working at 65 to 85 percent of your maximum heart rate.  To calculate your heart rate, simply subtract your age from 220, this will give you your maximum heart rate.  You will want to do this for at least 20 minutes since after the 20 minute mark you are actually burning off the fat you stored.  Finally!!!  Before the 20 minute mark, you are simply burning glucose, so the longer you perform your cardio, the better your chances of burning fat-based calories. 

It is okay to be self-critical, but do not beat yourself up trying to shed the pounds.  Make sure your goals are realistic and stay consistent with your workout.

It is recommended to workout your abdominals every day in a circuit (non-stop), performing four different movements for 1 set, until failure.  You will want to target the three primary muscles of the midsection:  obliques, serratus and rectus abdominus, by performing crunches, side crunches, V-ups and lying leg raises.

Make sure to always start with a simple abdominal stretch to loosen the muscles.  You can do this by lying down on a mat and extend both your arms to the side.  Bring both your knees together and lift them slowly over to your right side, then your left side.  Make sure to contract your abs when performing the stretch.

GET WITH THE PROGRAM

 

Exercise                                Sets*                          Reps

Crunches                                  1                              Max

Side Crunches                          1                              Max

V-ups                                        1                              Max

Lying Leg Raise                       1                              Max

***Remember to perform theses exercises as a circuit in order to obtain the full benefits of getting that six pack.  Do one exercise until failure, then immediately jump to the next exercise until you can’t anymore***

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***Please note that these are simply suggestions, that’s only what they are.  All of my workouts/diets were trial and error.  If my suggestions do not work for you, find what will until you succeed.  It may take time and that’s okay.  Also please get a second opinion from your doctor and/or physician before attempting any new diets, new workouts, or advice resulting from the use of this website.***

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