Tuesday, August 27, 2013

Tuesday = Arms

Did you try the leg workout? It's intense, but you will see and feel the results if you stick with it. The good part about the leg exercises that I shared with you is that they not only work your legs, but your butt. I feel that is a problem area for me, so anything to get help tone and strengthen my seat is win-win any day of the week.

So on Tuesdays, I work my arms and abs. The ab part is short, but remember when you squeeze your abs and butt doing your other exercises, you work them too. It's all about strengthening your core.

Ab Warm-up

3 sets of 12 reps of crunches using a Bosu ball while holding a medicine ball.

3 sets of 12 reps of inverted crunches and lift. Make it harder by placing a medicine ball between your knees.


Push-ups: 3 sets of 12 while holding a Bosu ball upside down.

Overhead dumbbell extension: 3 sets of 12 while sitting. Weight: 20 lbs

Barbell Curl: 3 sets of 12 reps. Weight 30 lbs.

Standing Overhead Triceps Extension: 3 sets of 12. Weight: 25 lbs.

Standing Bent-over one-arm Triceps extension: 3 sets of 12. Weight: 20 lbs.

Triceps Press: 3 sets of 12. Weight: 70 lbs.

Now remember start light, keep hydrated and get back into a routine!
Tag those Instagram photos #FitTriangleMom

Monday, August 26, 2013

Back to School = Back to Gym

It's Monday, a start of a new school year for some, and time to get charged up to get back in the gym just in case you took a break this summer. This summer I have been going to the gym 3-4 days a week and getting into a better workout routine. Each day, I work a certain muscle group or area of the body. Mondays are Leg days. I also add an ab workout as well. So this week, to help you get back in the exercise routine, I will share my exercises with you. If you are new at weight lifting, I urge you to start light and gradually work yourself up to a heavier weight.

 Leg Monday

Leg Press: 3 sets of 12 reps. Weight: 140 lbs.

Squats: 3 sets of 12 reps. Weight: 130 lbs.

Walking Lunges: 3 sets of 10 on each leg. Weight: 20 lbs barbells.

Deadlifts: 3 sets of 12 reps. Weight: 70 lbs.

Calf Extension: 3 sets of 12 reps. Weight: 110 lbs.

Hip Abductor: 3 sets of 12 reps. Weight: 130 lbs.

Take about a 30 second rest between sets and keep hydrated.


Extra Abs

Jack Knife crunch: 3 sets of 12. Weight: 5 lb medicine ball.

Russian Twist: 3 sets of 12. Weight: 5 lb medicine ball.

Don't forget to snap a shot of yourself working out and tag it on Instagram. #FitTriangleMom.

Get the details at FitTriangleMom Instagram Contest!

Stay Tuned for Tuesday Arms...

Monday, August 19, 2013

Instagram Contest!


I've extended the Instagram contest through October. It's ok to show us your guns or snap a selfie at the gym, but if you're more reserved when it comes to self-portraits, be creative. Check out the other submissions at #fittrianglemom  for ideas.


In Celebration of my new Instragram account- http://instagram.com/fittrianglemom, I am having a contest. Not just any contest, but an Instagram contest.  Tag your photos of yourself getting fit- running, weight lifting, swimming, biking, walking, etc. All you have to do is follow me on Instagram, use the tag #fittrianglemom, and you'll be eligible to win one of three Awesome prizes. The pictures with the most likes will win. Prizes include a 1-year membership with unlimited kids room access at Fitness 19 Cary, $100 gift certificate towards any Fit4Mom program (Stroller Strides, Body Back or Raleigh Running Mamas), and a Body Wrap and Facial Wrap from It Works! Consultant Christie Quackenbush.

Contest Rules & Disclosures:
1. Contest begins Tuesday, August 20, 2013 and ends on Friday, October 25 at 12:00 p.m. EST
2. To be eligible to win you must follow http://instagram.com/fittrianglemom and post a picture on Instagram using tag #fittrianglemom.
3. You can submit up to 3 pictures, but only the picture with the highest amount of likes will be entered to win.
4.Pictures will be used on FitTriangleMom's blog.
5. Inappropriate entries will be disqualified.
6.Winners will be chosen based on the highest number of  likes. There will be a 1st, 2nd and 3rd place winner with corresponding prizes.
7. Winners will be notified within a week of the contest ending, and will have 1 week to claim their prize.
8. Prize distribution- 1st place: 1-Year Membership with unlimited Kids Room at Fitness 19 Cary, 2nd Place: $100 gift certificate towards any Fit4Mom program, and 3rd place: It Works! Body Wrap and Facial Wrap.

Now let's get snapping!

A special thanks to our prize sponsors!

Thursday, August 15, 2013

Customer Service, Yes, It's that Important!

Customer Service. It's just as simple as it sounds, but for some reason in this day and age with all our technological advances sometimes it becomes overlooked. Personally for me, it's a pet peeve when I'm dining or shopping with my family, and we are treated rudely or just another face.

There's a story behind all of this. I began my professional career at the tender age of 16 working in retail. It was at a sporting goods store in the local mall. We weren't a chain store. The store was owned by Daryl and his brothers (sounds like another story, lol). Anyway, Daryl was a graduate of UNC Charlotte and he had a degree in Marketing. Even though he hired young kids like myself, he taught us the importance of customer service. It went beyond all the "customer is always right" logic; it was about remembering names, shoe sizes and sports they played. It was about building a relationship with the customers and the community. I learned a lot from Daryl and eventually graduated from UNC Charlotte with a degree in Marketing with dreams of being an entrepreneur.

Although I don't own a bricks and mortar shop, I get to write about local businesses and the key to their success. And, you know what they keep telling me? Customer service is a priority. So you won't see me walking the aisles of Walmart, but you will find me at a store who puts their customers first. When I see that special service being implemented, I like to say thank you through my writing. Thank you for noticing a frazzled mom, thank you for noticing my two boys, and thank you for taking the time to help us.

Within the past 2 weeks, I happened upon such impeccable service at two Cary spots. Most recently at The Fresh Market. It was just a quick shop- green tea and salsa, but nothing is ever quick with 2 young boys. I know you might be thinking The Fresh Market is kinda pricey, but the prices were pretty comparable for the items on my list-- Green Mountain salsa (made in NC), Honest Tea Just Green Tea in the 2 Liter bottles, and Stacy's Pita Chips. So anyway, I walk into the store and find a lovely self-serve, free sample area of coconut flavored coffee, the perfect pick-me-up after my shoulder/ab workout at the gym. As I try to mentally remember my list- bananas, milk. I walk into the bakery area in which I find some delicious doughnut holes perfect for my Bible study ladies.

Aiden keeps pointing out all the yummy treats he wants to get, then settles on a huge muffin on the shelf. Before, I have a chance to say "no". He picks it up and begins eating it. I take a deep breath in and scan the store. Ok, no one else saw, but Liam who is sitting in the shopping cart, sees Aiden eating the muffin and starts whinning. "Ok, share with your brother," I reprimand. Aiden pinches off a piece for Liam while I make a mental note to remind the cashier to charge us $1.19 for the muffin. We continue our shopping and a clerk looks up from his shelf stocking. "We've been spotted," I thought to myself. The clerk looks over in our direction and says, "How sweet your boys are sharing." I let my guard down a little. Yes, The Fresh Market can have it's elite grocery status, but they certainly didn't come across as snobby. We made our way to the cashier and I let him know of our muffin purchase. He smiles at me and says "no charge, it's on us." What I couldn't believe it? Then Aiden walks over to me (he'd been wandering around in the candy aisle) with two chocolate gold coins. He puts them on the checkout stand and the cashier pretends to ring them up and hands them back to him. I instructed Aiden to say thank you which he did, and then we walked out to the car. I kept thinking, Wow, how nice. Yes, customer service is key, and yes we will be back.

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Friday, August 9, 2013

A Busy Week with some Fun Too!

All I can say is It's Friday. It's been a long week of doctor appointments, hair cuts, grocery shopping, house cleaning and taking care of the kids. The good news is that I did manage to squeeze in three workouts at the gym and get some running in, but overall it's been a long week. The boys and I try to make the best of our outings. So a trip into Raleigh to see the doctor means visiting a fun place to get Aiden's hair cut.

A friend of mine suggested I take the boys to J.J's Kids Cuts located on Falls of the Neuse. It's quite a trek from our place in Morrisville, but since we were in Raleigh we decided to check it out. After sitting around in a boring doctor's office, the boys were ready to play and J.J's had a small indoor playground. They loved climbing up the tunnels and going down the slide. The highlight of the J.J's was picking a seat. Aiden picked the police motorcycle. Although Liam wasn't getting his hair cut, he wanted to sit in the airplane so he could watch 101 Dalmatians and suck on his lollipop.

The kids had a wonderful time, but best of all the stylist did a great job. It's always good when the kids have fun, but getting a good haircut in the end is a deal breaker for me. Even though it's a long drive, we'll be back.

A Smoothie King recently opened nearby. I've been wanting to try it after my workouts, but it just didn't fit into my schedule until I received a free coupon for their new ReCharge drink. Funny, how free stuff can motivate you. I enticed the kids with a "treat" and we headed over there after the gym. The boys picked out a vegan chocolate cookie as their treat, and I picked the mango strawberry ReCharge smoothie. We sat down at a small table, and we all shared our treats. The cookie was quite tasty and the boys wanted my smoothie all to themselves. It was a delicious pick-me-up after an intense arm and ab workout. 

We visited the Smoothie King in Park West Village in Morrisville. It was almost like a mini GNC store with a smoothie bar. They sold a variety of protein supplements, energy drinks and vitamins. And of course, other yummy treats like "healthy" cookies and snacks.

In between all our running around and errands this week, I would have to say my favorite part was playing outside with the kids. After dinner, when the sun is starting to go down and the other neighbor kids come out to play, and I get to sit down and talk with the other parents. The kids ride their bikes, play basketball and baseball, or start a game of hide-n-go-seek. These summertime memories will last a lifetime, and I'm glad I get to share them now.

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Thursday, August 1, 2013

Supporting Local Moms

You've probably gathered that fitness is my passion, but shopping is a close second. I don't write about shopping as much because it's not as fun when you got two kids whining about how bored they are. So when I do escape to shop, my favorite places are locally-owned, mom businesses. I can support our local economy plus help a mom and her business. You may wonder, How do you find a mom-owned business? In the beginning, it was a lot of word-of-mouth. I love that necklace. Thanks, my friend Jill made it. Really?Wow, she's talented. But now, it's a whole lot easier, thanks to the Vend Raleigh Directory. This directory is great. It has a comprehensive list of Etsy shops, direct sales, bloggers, photographers and more mom-owned businesses plus they are ALL local. This genius idea of finding mom-owned businesses belongs to my friend Cary, the owner of Vend Raleigh.

I also have a mini-edition of local businesses listed on my site in the Sweat & Shop Local section on the right of the screen. These businesses have partnered with me to offer exclusive deals for my readers. Be sure to check out their deals by clicking on the Exclusive tab on the top of the page. The Event tab also features local fitness and family-related events, and I just posted a free event hosted by I9 Sports happening this weekend.

Happy Shopping, Sweating & Sporting!