#WOW: Band Camp

Resistance bands are such a versatile tool. You can do so much with it, and it doesn’t take up much space…which is why it’s one of my favorite things to throw the band in my purse or luggage for a workout on the go.

 

Focus on maintaining tension in the band in this awesome #WorkoutWednesday AMRAP!

 

Do 10 Reps of each exercise, as many rounds as you can in 20 minutes!

 

10 SM Band Side Step
10 SM Band Fire Hydrants
10 SM Band No Monies
10 SM Band Peek A Boos

 

Click the image below or this link to watch the workout video: https://www.facebook.com/fittribe/videos/1547910905293530/

 

 

Need to add some more workouts to your routine? Download our 7 At-Home workouts guide here >>> https://go.fit-tribe.com/7-at-home-workouts

Tasha’s Tips~Gym to Work?!

Going straight to work from the gym?! No worries ~ I got you covered! Check out these 3 tips that will get you feeling fresh after that sweaty workout!

~Dry Shampoo is EVERYTHING! Spray all over your hair, wait a few minutes and brush through. You can let your hair down or spice it up and throw it up in a ballerina bun. My favorite Dry Shampoo is Living Proof Perfect Hair Day Dry Shampoo (Sephora – $22). If you want something a little cheaper check out TRESemme Fresh Start (Target/Walmart – $6).

~Keep a pack of make-up wipes in your gm bag, these will come in handy after your sweaty workout! Neutrogena Makeup Remover Cleansing Towelettes (Target/Walmart – $8.97).

~Always keep the simple rule – LESS IS MORE!! When keeping this in mind, you’ll be able to do your makeup in a timely fashion and get to work after that kick a$$ workout! Keeping it so simple with bronzer, mascara, blush and lip gloss. Cover FX Illuminator (Sephora – $28). This product is great because it gives your skin slight glow!

 

~Be so good they CAN’T ignore you~

 

 

 

 

 

Tasha’s Tips ~ Breast Cancer and the Benefits of Working Out

As we all know, October is the month to bring a little pink into our lives and celebrate National Breast Cancer Awareness Month. Breast cancer is the most common cancer among women, however millions are surviving the disease including one of my personal training clients who I have grown an incredible relationship with. She came to me about a month and a half ago concerned about working out because she is a Survivor and has lymphedema. Lymphedema is the swelling of soft tissues of the arm, shoulder or breast and can cause discomfort. Many women worry that lifting weights will trigger the lymphedema, however if done correctly it outweighs the risks! It has also been proven, even by my client that with weight training it is less likely to get worse.

If you are on the fence of exercising, read these tips…Everyone starts somewhere, my client did and put her trust in me and she has progressed tremendously in the past month and a half. She has become a lot stronger and her energy is on another level!

  • Always get cleared from your primary care physician and surgeon to workout.
  • Always warm-up. Take 5-10 minutes to warm up your muscles. Stretching all major muscle groups is key to any workout program.
  • Slow & Steady. (My favorite saying…refer to my last Tasha’s Tips) Everyone is different, every breast cancer is different. Keep in mind you may feel fatigue. You want your workouts to be challenging but not draining to the body. Take your time with everything, give yourself time to recover, become stronger and healthier.
  • Form ~ Really focus on your form in every exercise you perform.
  • Rest is always important. If your body is telling you to take the day off, listen to it!
  • Heart Rate Monitors are a great way to track your workouts. We want to make sure you are getting the most out of your workouts, however we can monitor so your not over working. As mentioned before we want to take things slow.

We are having our own Breast Cancer Awareness Workout this Saturday in our Swarthmore location.

Burpees for Boobies!

Bring your friends, family, neighbors, dog walker, dentist, or local grocer to a big group workout on October 29th at 8:30am in Swarthmore!

Bring a receipt of donation to the Breast Cancer Research Foundation: www.bcrfcure.org or bring your card with you and you can donate on the spot! We will get the ball rolling by making a $20 donation on behalf of Fit Tribe, but whatever amount you decide to make is up to you!

Then let’s get your sweat on in an awesome Fit Tribe workout!!!

And don’t forget — wear PINK to show your support! Best pink outfit wins a prize!

#FTburpeesforboobies

In it to Win it ~ Tasha’s Tips

You vs You

Make time for yourself. I often hear that people just don’t have enough time in a day. Yes, we all have crazy lives…Some have families, children, multiple jobs, school, the list goes on and on. However, it takes 30 minutes….YES 30 minutes to get your butt kicked here at Fit Tribe! Make this YOUR time. Be selfish for 30 minutes. You give 30 minutes of your day and I promise it will change your life. We have many members who have proven that and it has been the best decision of their lives! So as I always say….DO YOU…if it isn’t all day because you have to take care of others which is understandable give yourself that 30 minutes to DO YOU!

Slow & Steady

Do you remember that one Aesop’s Fables, The Tortoise & the Hare? This is a great representation of taking it slow and steady….Slow and steady wins the race! Being consistent and using effective effort always leads to success. When it comes to fitness we need to remember it is a process, it is different for EVERYONE. If you aren’t seeing the number on the scale dropping, but are feeling stronger and your clothes are fitting differently you are WINNING the race! Always, always remember slow and steady wins the race! When making healthier choices and wanting to change ourselves, we have to remember those small short term goals, which will lead us to that long term goal. Ultimately we want to live a long healthy life right?! Well, we can do just that with the right mind set of slow and steady will win this race!! (I cannot stress that enough can you tell?!)

Comparison

As mentioned above, everyone is different. You cannot go through your fitness journey comparing yourself to the person standing next to you. The only person you need to compare yourself to is the person you were last week, the person you were a month ago, the person you were when you first stepped foot into Fit Tribe! That is probably one hell of a comparison there if you have been here for some time. Everyone started somewhere, they started at the beginning and worked very hard day after day to become the strong self they are today. If you give it your all and only leave the comparison to yourself, you will succeed!

~Be a game changer. The world has enough followers.~

Tasha’s Tips ~ “Fall”-ing into Fitness

Summer is now over, the kiddos are back in school it is time to get into a new routine. Don’t let this ruin those fitness goals you have been striving for. Try a few of these tips to keep that motivation going!

~Take in the Beautiful Scenery~
The weather is getting cooler, take a stroll in the park or go for an adventurous hike in the woods. Watch the leaves turn those pretty yellow, orange and red colors! Exercising doesn’t always have to be a sweaty mess. This way you are still exercising while taking in the cooler weather and scenery. You definitely want to get those walks and hikes in before the winter decides to stroll in.

~Safety is Key~
With that being said, please be safe! Now that it is the fall season our days become shorter which means our mornings and evenings become darker. This shouldn’t stop you from taking that stroll, however be safe about it! Make sure you are wearing reflective workout gear, carry a small flashlight and always know your path! Better yet head to your local track…one it is safer and two the lights are USUALLY on! 🙂

~Know your Workout Gear~
Fall seasons tend to have different weather changes, one minute it could be hot, the next cold. Always make sure you are dressing appropriately. Breathable workout clothing is best, because you will be chilly at first, but once you start that hike or run your body temperature will rise, so you don’t want to be too overdressed. Another fun tip~Wear a hat on those chilly mornings. You lose the most heat from your head, therefore that hat will keep it insulated.

~Learn from the Kids~
The children are back in school learning so many new things, why shouldn’t you too?! Take this season to learn something new. Whether it be how to cook an awesome Paleo friendly dish, or even trying out a new session such as Chrissy Jay’s Triple A, Running with Rosie or even going to Yoga in Newtown Square on Sunday’s. Switch things up a bit and challenge yourselves!

~Fall Seven times and Stand up Eight~ Japanese Proverb

How to Motivate Yourself to Workout While on Vacation

SUMMER IS HERE & IN FULL BLOOM!!! The days are long & filled with beautiful sunshine & warm weather! Perfect for lounging by the pool or being a beach bunny.

I know you’ve been working hard to get that summer body & you want to show it off, as well as you should! BUT don’t let that or the heat of the summer deter you from keeping up with all your hard work thus far…in fact, you should want to continue working out to, at the very least, maintain your sexy physique that you’ve worked so hard for!

And guess what?

Best part about summer….you can workout outside!!! I know you’re thinking, “What are you crazy?!? It’s hot outside!” Hint: Not if you do it early in the morning or late in the evening.

Enjoy the outdoors! Before you know it, winter will be here & you’ll begin to hibernate. Go outside, go hard, sweat, burn those calories, build & tone those muscles ALL while still getting your golden tan you so desire.

Now your second thought is “I won’t know what to do…& I hate running!”

No problem! We got ya covered! Some of you may already know, & there are those of you who don’t, but we, coaches of Fit Tribe, provide special amenities to those who read our blogs, our emails, our website, who constantly check out our Facebook pages & most importantly, communicate with us about when & where you’re going on vacation!

Why is that so important???

Noooo, it’s not because we’re nosy & secretly want you to pack us in your luggage so we can GO WITH you. It’s so you are reaping all the benefits your gym has to offer!

Check it out:

Videos: We have videos that are easily accessible to you guys to use whenever you are away from us. For example, Rosie & Tasha’s Core Crusher is a FANTASTIC video to watch to keep those abs up to par, so you won’t need a surfboard or bogey board to ride those waves, no sir, not you! You have your washBOARD abs!

Workouts: If you communicate with us, we will give you a nice farewell with a week’s worth of typically high standard Fit Tribe’s hard core workouts that’ll make you feel like you’ve never left!

Such as:

30/15 x 4 (30s exercise/15s rest, 4 rounds)

  • Star Squat
  • Jump Speed Skaters
  • Plank Shoulder Taps
  • Jump Lunges
  • Mountain Climbers
  • Sit Ups

AND if you do them as if we were there with you; keeping that intensity up, when you come back, you won’t even notice that you ever went on vacation, but we will, as we’re filled with envy because of your gorgeous tan.

Us: Believe it or not, just because you’re not physically in the gym with us does not mean we forget about you. Once you’re a Triber, you’re always a Triber!

Facebook us, email us, text us, HECK! Even call us if you need to! You forgot to ask for workouts before you left, don’t sweat it! Contact us & send us pictures of where you are, if there’s a gym-send us pictures of what it looks like, if you have equipment with you-pictures of the type of equipment (or you can just tell us if you know what they are.)

Don’t you get it?!

WE ARE HERE FOR YOU GUYS!!! We made this commitment to you: for better for worse, to get you healthy & fit, on your good days & bad days, until you get sick of us. And by becoming a Triber, you said “I do too.”

So make us proud Tribers, & continue to kick-ass while vacationing so you can rock those bathing suits like it’s nobody’s business & then jump right back in like you’ve never left!

Committed to Your Success,

Christina and the Fit Tribe Team

Rosie’s Ramblings – Get Your Move On

In the advent of fitness trackers and PokemonGo, getting up and moving has become measureable. Companies create challenges amongst employees to see what team gets the most steps in month with incentives for the winning team.

Why is this becoming such a trend?

Our lifestyle has continually shifted over thousands of years – from hunters and gatherers, to agricultural, to where we are now in the age of technology. We spend more time sitting down than ever before…in fact, the average American spends 13 hours a day sitting! Whether it’s at the desk at work or relaxing watching TV, the damage is still the same.

“Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.” – Dr. James Levine

Research has found that prolonged sitting can increase the risk of developing serious illnesses such as cancer, heart disease, and type 2 diabetes. More than that, the effects of long-term sitting are not reversible. Our best action, is to create a culture around movement and to prevent sitting.

Here are a few tricks to make sure you get off that booty and get moving while at the office:

– Drink lots of water: this will in turn cause you to have to go to the bathroom, which gets you up out of your chair, as well as to refill your bottle at the water fountain. Either scenario, your stretching out those legs.

– Set a timer: this will remind you to get up from your cubicle and allow you to refresh your mind before settling back into seat cushion.

– Go for a walk: if you have a lunch hour, take time to go for a walk or quick workout to get that body moving and grooving to conquer the second half of your day.

– Get a standing desk: with all this information out, some companies have been transitioning to standing desks to help keep their employees healthy.

– Workout at your desk: you can do a lot in a small space…here is an office chair workout that can be done at home, in the office, or even at a park bench!

Studies show that spending an extra two hours a day standing instead of sitting was better for overall health. So take the challenge. Try to find a way in your busy lifestyle to add two more hours of standing/moving than what you are doing currently. It’s in the best interest for your health!

“Those who think they have no time for exercise, will sooner or later have to find time for illness.”

Committed to your success,

Rosie and The Fit Tribe Team

Rosie’s Ramblings – Hottest Fitness Trends of the Summer

With summer 2016 upon us, your vacation is almost here and the beach is calling. You want to look amazing in your bathing suit and have fun while you’re getting in the best shape of your life. From Jane Fonda to Richard Simmons to Tai-Bo, fitness trends come and go, here are this year’s hottest summer fitness trends:

Celebrity Spin Classes are great fun, filled with heart pumping music and flashing lights, the energy in the room is almost electric. Be ready, the sweat will be poring off of you…but I wouldn’t get too cozy in that seat. The repetitive nature of the class can result in injuries and being led by celebrities means it can cost a pretty penny. I’d say spinning is more of a side dish rather than a main entree.

Beach Boot Camps are designed to get your workout in while you’re away at the beach. With the waves crashing on the shore and the sand under your toes, the scenery is a major selling point. The large classes led by one trainer can make it very affordable. Inclement weather can mean that the class is cancelled with short notice, so you might miss out on some workouts. Weather aside, it’s an experience not to be missed.

Boutique Fitness Communities like Fit Tribe in Philadelphia and Mark Fisher Fitness in Manhattan, focus on cultivating a community that promotes a healthy lifestyle. These gyms are fun and engaging and each have their own unique culture. Knowledgeable, passionate coaches aim for your success, making group workouts very personal. With the focus on the process to results, these gyms will outlast any summer trend.