Let’s have a plank party!

I love planks. They are one of the toughest and most effective exercises for your core and the variations are endless! It also strengthens your shoulders, chest, back and quads. It’s so awesome! I try to do a plank a day in some way, shape or form to keep my core strong and tight. This week, I want to have a plank party! What’s a plank party, you ask? It’s my way of challenging you to join me in completing the above plank sequence at least one day this week. That’s it!

Here’s how it goes:

Plank w/pockets: Hold low plank and alternate touching your “pockets” 10 times each side

Side plank: Hold side plank for 30 seconds

Plank w/twist: Get in high plank and twist one knee toward the your opposite elbow. Alternate 10 times on each side

High plank: Hold high plank for 30 seconds

No break in between each move. Repeat the whole sequence twice!

Once you’ve completed it, comment on this post, tweet me or tag me on Instagram with the hashtag #PlankParty, or comment on this post on Facebook. Ready for the challenge!? Let’s have a plank party!

Be Renewed!

The post Challenge: Let’s Have a Plank Party! appeared first on Renewed Fitness.

It’s here! It’s back! And it’s going to be awesome! Welcome to Round 2 of the Renewed Fitness Summer Body Series!

We started Round 1 a few months ago in February and we’re back with Round 2!

Check out the Round 1 playlist of videos on YouTube here. 

What is it?

The Summer Body Series is a 6-week video workout series designed with short but effective workouts that will work your whole body and get you ready to take on summer! The workouts are created by Renisha James, Certified Personal Trainer and founder of Renewed Fitness.

What do I get when I sign up?

• Exclusive access to 6 weeks worth of video workouts created by a certified personal trainer (with some modifications for beginners)
• Nutrition tips and guidance to help you successfully reach your goals (about 80% of your success during the series will depend on your nutrition)
• Motivation tips and inspiration to keep you going
• Renewed Recipes - fun, easy and healthy meal ideas you’ll love that will correspond to each week’s nutrition focus
• Support, motivation and accountability through the Summer Body Series Facebook group where you can ask questions, vent, socialize, share your success and have fun!
• Access to giveaways and random prizes given away based on your participation in the series through social media.

Summer Body Series, Round 2 Registration

The post Summer Body Series, Round 2! appeared first on Renewed Fitness.

For the past month, or so, I’ve been carrying around 2 phones. One is my regular Samsung Galaxy S that I’ve had for almost 2 years. The other is the incomparable Motorola DROID Razr HD I got through Verizon’s Health and Fitness Voices Program as an ambassador.  I was pretty impressed with it when I first got it a few weeks ago and was like a kid in a candy story playing with all the features and discovering what it could do. Now, a few weeks later, and I am EVEN MORE in love with it and I’ve discovered 5 ways to use it to be fit.

I’m (admittedly) a fitness freak fanatic. My life revolves around movement and helping others change their lives through health and fitness. I am also (admittedly) addicted to my phone. It is attached to my hand 24/7, unless I’m at work, in which case I am probably checking it every 15 minutes. Now that I have two of them, I am becoming a technology/social media/app nerd and I’m proud of it! So… here are five ways I use my Droid Razr phone to be fit:

Use the Calendar to Schedule Your Workouts and Rest Days

One of the best ways to be successful in your fitness journey is to schedule your workouts and rest days into your week. Just like you would any other appointment, meeting or important date. If it’s important to you, put it in your calendar, and more than likely you’ll get it done. Set it up so that you receive a pop-up notification or an alarm telling you IT’S TIME TO WORKOUT! Plan, plan and plan some more! Preparation is KEY to success.

Use YouTube to Find Fun Fitness Videos

The Summer Body Series workouts are perfect for a short but sweaty workout.

When you’re on the go, sometimes it’s tough to be sure you stick to your workout routine and it’s easy to fall off. Luckily, the 21st century introduced us to an amazing resource known as YouTube. Now, you can find hundreds, and maybe even thousands, of videos and workouts on YouTube and you can watch them right on your phone! Traveling and your hotel doesn’t have a gym? Pull up YouTube your phone. Only got 20 minutes to get a workout in before your next meeting? Pull up YouTube on your phone. Some of my favorite channels are: (well, mine of course) Renewed Fitness, Valerie Waters, Brad Gouthro, Chalene Johnson and Blonde Ponytail (who also has great prenatal workouts.) So, get to YouTube and get your sweat on! 

Use the Timer or StopWatch to Track Time and Records

Plank-a-day, interval workouts, CrossFit workouts, circuit training – all of these are better with a timer or stopwatch. Use the timer on your phone to see how long you can hold your plank. Trying an interval workout? Use it to break up the intervals into whatever times work for you. When I’m planning workouts for my clients, I use the timer as I go through the workouts myself to be sure they are within the time frame I’m shooting for. The timer or stopwatch on your phone is a great tool to incorporate into your fitness.

Use the Camera to Capture Your Progress

Left: Some pics I’ve taken with my Motorola Droid Razr to document my daily fitness efforts. Right: My friend Kenya showing off her progress during the Summer Body Series!

Selfie! Everyone is taking them and posting them and liking them. It’s like a new phenomenon and in some cases, I love it! What I love most about it is it documents your journey in a way that is fun. It keeps you accountable and shows you that your hard work is paying off. It’s motivating to see others meeting their goals and helps to know that if you work hard, YOU can too! Use that camera to take as many pics as you can everyday to document your journey. Instagram, Facebook and Twitter are great for sharing too!

Use Apps to Make Fitness Easy and Fun

Can’t forget about the apps! I think I’ve downloaded, on average, at least 1 app a day on this new Droid Razr and I’ve used every single one in some way. Technology is so cool and convenient! Above, you’ll see a screenshot of my favorite fitness and healthy living apps:

• Gymboss2 (interval timer app),
• Sworkit (workout app)
• Nike Training Club
• HappyCow
• Nike+ Running
• CorePower Yoga
• MyFitnessPal
• Workout Trainer
• FitBit

All of them can be found in the Google Play store or App Store for iPhone. My most favorite app in this group is the Nike Training Club (top right) which has beginner, intermediate and advanced workouts that focus on getting lean, toned, strong. Workouts range from 30-45 minutes. You can also earn extra workouts. It’s awesome! 

These are just a few ways I’ve found that I can use my phone for my fitness life. Can you think of other ways? How do you use your phone for fitness? What are your favorite fitness and healthy lifestyle apps? Do share!

Be Renewed!

Disclosure: I am participating in the Verizon Health and Fitness Voices program and have been provided with a wireless device and six months of service in exchange for my honest opinions about the product.

The post Five Ways to Use Your Phone for Fitness (Not Just Apps!) appeared first on Renewed Fitness.

The following conversation occurred the day after I ran the Shamrock Shuffle 8K (5 miles) on April 7th:

Person A: So how’d you do at the race? What was your time?

Me: Oh, I did great! Better than I thought I would. I’m pretty happy with my time. I did 53:49.

Person A: *smirks and laughs* Did you run longer than an 8K?

Me: Um… no? That was kind of mean.

Person A: Oh, I’m just kidding with you. So you stayed at about an 11 minute pace? That’s kind of slow.

Me: Really? Slow for who?

Person A: Slow for you. You should be faster than that.

Me: Why? What’s wrong with a ten or eleven minute pace?

Person A: Nothing’s wrong with it, I just think you should be faster.

This is how I felt after that statement. Mercedes from Glee hit it right on the head!

I thought I did pretty good. I was proud of myself and very happy with my time. What’s with the assumption that I should be faster? I encounter this attitude on a daily basis. It seems to be some sort of epidemic in the running world. I work at a running shoe store and pretty much every day, in conversations I have with coworkers or friends, it’s all the same: Do you run “fast”? No? Then you’re not a good runner and you should work on being faster.

There’s a very silent (and sometimes deliberate) peer pressure that beginner runners face when they first start out. Of course, no one wants to be the last runner to cross the finish line at a race while all the volunteers are packing things up. Most of the time, people get into long distance running because they like it or they just want to stay in shape. They joined a running group with some friends and like to run with them because it’s fun and keeps them accountable. Running and racing brings out confidence in some people and they feel more accomplished than ever before… no matter what their pace. And it should ALWAYS be that way.

Running “slow” at the 2011 Chicago Marathon

To me, running becomes a competitive sport, (whether you’re competing with yourself or someone else) and loses it’s appeal when it turns into a speed contest. And the enjoyment of running just for the hell of it, is lost. For the elite runners who win races for a living, that’s another story. But for the ordinary person like me,  I lose my passion to run when I start thinking about how I can go faster. And if I don’t beat my time from before, or I check my watch and I’m still at the pace I always run, I get disappointed and angry. My running feels forced and my miles are a burden. Who wants to run like that? I do have a goal to run a 5K in less than 30 minutes, but that’s just to prove to myself that I can. NOT to say I’m fast. And I admire people who are humble about their running accomplishments.

I usually run between a 10 minute and 11 minute mile. I have always stuck with that time bracket no matter what kind of speed workouts I’ve done or how fast I think I’m going. Whenever I check my watch or finishing time at a race, the pace is usually the same. If that makes me “slow”, then that’s fine.  I’m still a runner. If my pace gets slower or I decide to incorporate a run/walk method for training or racing, I’m still a runner. I have run and finished 3 marathons. I have countless 5K’s and other race distances under my belt. I’m pretty sure the number of training miles I’ve run have spilled into the thousands. I refuse to let people who just so happen to run at a faster pace than me, and think they are better than me because of that, make me feel like I’m not a runner.

And you shouldn’t either. Get those miles in, run that race, get that medal, smile big, hug your friends and family – who cares if you are a “slow” runner while you do it. You are a runner and you can stand strong in that. And remember…

Be Renewed!

The post I’m a “Slow” Runner and I’m Ok With That appeared first on Renewed Fitness.

When I walked into work yesterday, all of the tv’s on the sales floor were turned to CNN.

My coworkers were gathered around a few of the tv’s looking up in shock and amazement. Their faces spoke to me before I even asked them what happened. “There was an explosion at the Boston Marathon. 2 people are dead. About 23 are injured,” my coworker was able to mutter to me after I asked what was going on.

My heart sank. And as I looked up at the tv with the rest of my work crew to try to get the full story, explosion at the Boston Marathon kept ringing in my ears. Why? How? Who would do such a thing?

Running is a freedom that everyone can experience. It doesn’t limit by race, gender or class. It doesn’t limit by age. It doesn’t matter what neighborhood you grew up in. Or what country you live in. Running creates liberty and frees everyone. There’s no membership fee or club to join. There are no rules. Throw on some shorts and a t-shirt, lace up your running shoes and hit the pavement. What’s more freeing than that? Millions of runners take that freedom to new heights through racing. They set a goal to run a certain distance. 1 mile, 5K, 8K, 10K, half marathon, full marathon. They run miles for loved ones with debilitating diseases. They run for themselves to lose weight or take care of their health. They run in memorium of someone dear to them. They run because they know someone who can’t run.

Yesterday, that freedom was messed with. It was thrown back in our faces and stopped us in our tracks. While the world watched one of the most sought-after and prestigious marathons in the history of organized running, some hateful person attempted to kill that freedom. Three people lost their lives and more than a hundred were injured, which saddens me to my core. I may never know the answer to “why” this happened. I don’t even think I want to know who did it and how. What I will seek out and lean on is the solidarity of the running community after this tragedy.

What seems to be constant throughout all of the devastating events I’ve witnessed and lived through is how much we all come together to support each other. The running community is no different. Having the freedom to run is a liberty we don’t ever want taken away, so we will fight for it. We will run on. We won’t let fear discourage us from coming together. I am in awe of the efforts that have been organized around this tragedy. Virtual runs, social media involvement, organized runs through different running groups. It’s inspiring. And it sheds a little light on the fact that there is still good in people.

If you’re looking for a way to show your support, here are a few ways to do just that:

Black Girls RUN! #BGR4Boston - Starting Tuesday, April 16, 2013 through Friday, April 19, 2013, Black Girls RUN! Nation is hosting the Black Girls RUN! for Boston Virtual 26.2. We encourage everyone to go run/walk  26.2 minutes OR 2.62 miles OR 26.2 miles over the next three days for #BGR4Boston, in support of those who lost their lives, trained and sacrificed for one of the most esteemed races in the world. The Black Girls RUN! for Boston bib is available for download here.

Wear a race shirt or blue and yellow to work (via @RunChat) - On Tuesday and throughout the week, let’s show the world how strong the running community is. Now is the time to unite and stand as one. When you head out for a run, wear a race shirt. If you can dress casually to work or have the day off, wear a race shirt. If you don’t have a race shirt or if you have to dress up for work, show your unity with the Boston Marathon colors of blue and yellow.

Dedicate your miles to Boston - If you plan to run or walk or exercise in any way throughout the week, dedicate that movement to Boston. If you are still able to exercise your freedom to run, get out there and do it. Post your miles or minutes run on social media. I’ve seen the following hashtags to show solidarity: #RUN4BOSTON #RUNFORBOSTON #PRAYFORBOSTON #BostonMarathon2013

I will be praying for those who lost their lives, those who are injured and their families as we all try to work through this and make sense of it, if any. We will run on and we will endure. We will exercise our freedom to run and we won’t take it for granted.

Be Renewed!

The post The Boston Marathon and the Freedom to Run appeared first on Renewed Fitness.

Most of the ladies who made it to Chicago for the Kick-Off Weekend with Verizon!

But… I am sooooo excited about it! Out of hundreds of bloggers in the Midwest, myself and 18 other folks were exclusively selected for this program. The overall goal: we get a device we can use in our everyday lives and we share our experiences with it. That’s it! And I’m even more excited to learn HOW I can use my first device in my extremely active, health and fitness lifestyle. It’s a Droid RAZR HD by Motorola and it is amazing. I was honestly debating on going back to iPhone once it was time to get a new phone on my TMobile contract (which is in a few weeks) but after receiving the Droid Razr and getting an overview on just a few of it’s features, I think I’m pretty much sold on Android. What’s even more convincing is how I can use the phone for all my fitness adventures.

There are fitness apps I know I’ll continue to use:

• Nike Training Club
• Nike+ Running
• Fooducate
• Sworkit
• GymBoss

And there are fitness (and other) apps I can’t wait to try out:

• FitBit
• GymPact
• MyFitness Pal
• Smart Actions
• Yelp

I was also given a FitBit!  It’s a fitness accessory that tracks all your movement, calories burned, food log, activity and sleep patterns. And you might ask “Renisha, don’t you already have a FuelBand that does some of that?” I do! And I love it! But there’s definitely nothing wrong with trying out something new, especially if it’s only going to benefit me and my health and fitness goals. And more than likely, I’ll use both! I haven’t cracked the FitBit open just yet, but I will definitely write up a review on it so you all can check out how it works and how I use it.

So, if you can’t tell, this weekend was full of awesome. You might notice me tweeting or instagramming with the hashtags #VZWVoices and #Fit whenever I’m talking about something that has to do with my new device, a cool feature that I discovered or a new app I’m trying out and that’s so that you all can share in my experiences with me. And if you have ANY suggestions on how I can get the most out of my new toy or a cool app you swear by, let me know! I wanna be a cool nerd  kid and be in the know!

What fitness or healthy lifestyle apps do you use? What apps are your favorites?

Be Renewed!

Disclosure: I am participating in the Verizon Health and Fitness Voices program and have been provided
with a wireless device and six months of service in exchange for my honest opinions about the product.

The post Say Hello to one of the Newest Verizon Voices Health and Fitness Bloggers appeared first on Renewed Fitness.

Hey y’all!

Thank you so much to everyone who entered and participated in the Summer Body Series Round 1 Giveaway. I absolutely loved all the responses about what inspires you all to be healthy and active and fit. It was so wonderful to get to know what pumps you up keeps you going on your fitness journey. I took all of the entries, tweets and shares, added them up and put them into a list. I, then, went to random.org entered the total number of entries and picked out 2 random numbers. The first number won the Sexy Abs DVD, the second number won the Nike+ FuelBand.  So… without further delay, the winners are:

Jeanette Jenkins/Kelly Rowland Sexy Abs DVD:

Sheena McKinney

Nike+ FuelBand:

Francisca S.

Yaaayyy!!! If you are a winner, please email me: renisha@renewedfitness.org by April 1st to claim your prize. If I do not receive an email by then, your prize will be given away to another lucky winner.

Thanks everyone!

Be Renewed!

The post Summer Body Series Round 1 Giveaway Winners! appeared first on Renewed Fitness.

If you’re not already familiar with Nike Training Club, one of the best fitness apps out there, you definitely need to hurry up and climb aboard, considering it’s newest addition. If you are, you’ll be happy to know that you can earn even more badges and burn even more calories working out with one of the best athletes in the world.

Tennis superstar, Serena Williams, has joined the ranks and created a “Core Power” workout for Nike Training Club that will knock your socks off. And who better to do it, than one of the fittest athletes of our generation. She is strong. Sure of herself and knows exactly what she wants. She is definitely the epitome of what Nike Women stands for in going after your fitness goals with relentless pursuit and no fear whatsoever.

If you know me, you know I LOVE to work my core and I always encourage anyone seeking fitness advice to strengthen their core. I even did a lot of core work during Round 1 of the Summer Body Series. Well, the Nike Training Club app has TONS of workouts for beginner, intermediate and advanced levels and workouts that focus on certain muscle groups. Don’t feel like heading to the gym? Need a change in your routine? Pull up the app on your Android or iPhone and get to work!

Check out a few of these fun GIF’s where Serena shows us some moves from her Core Power workout (I like the dancing one!):

Band Hip Extension -Looks like this one will work your glutes too!

Stability Ball Transfer – This is actually one of my favorite moves. It is TOUGH but so awesome!

Serena showing us her dance moves! Go Serena!

So… if you already have the app on your phone, install the update and Serena’s workout should pop up. If you don’t already have the app, GO GET IT! Like I said before, it’s one of the best apps for getting fit. I even have my personal training clients complete some of the workouts on days when I can’t meet them for training.

Have fun with the app! Let me know how you like the Serena Williams Core Power Workout.

Be Renewed!

The post New on Nike Training Club – Serena Williams Core Power Workout appeared first on Renewed Fitness.

FINALLY! Yaaaayyy!

I know my Summer Body Series participants have been anticipating a giveaway and I am so happy to finally be able to say, it’s here! We are in the last week of the 6-week series and I think we should go out with an absolute bang. So… the two giveaway prizes I chose are perfect additions to anyone’s fitness regimen.

Nike+ FuelBand

If you’re following me on Twitter,  Facebook, Instagram or any other social network, you know that I RAVE about the Nike+ FuelBand and how I love it. I also wrote a post about it when it first came out a little over a year ago. What does it do and why is it so awesome?

• Tracks ANY and all of your movement (walking, running, Zumba, kickboxing, weight training, playing with your kids, etc.) and all movement earns you points or “fuel”.
• Tracks your steps
• Tracks your calories burned
• Helps you set and achieve a goal every single day
• Keeps you accountable to getting your workout in (or some kind of movement) everyday.

It’s a great tool to have if you want to keep track of what you’re doing and how much you’re doing very day. It’s awesome!

Jeanette Jenkins and Kelly Rowland Sexy Abs DVD

I have been a huge fan of Jeanette Jenkins since I attended a workshop of hers about 3 years ago here in Chicago. From that point, I followed her on Twitter and Facebook and really fell in love with her mission and how she inspires so many people. She has some amazing DVDs available and this one in particular is my FAVORITE! Jeanette Jenkins partnered with the amazing R&B singer, Kelly Rowland (1/3 of Destiny’s Child). If you’ve seen Kelly Rowland in the media recently, you’ve probably noticed how beautiful she looks. Jeanette is her trainer and this DVD will definitely whip your abs and core into shape! Check out this video clip with Kelly and Jeanette:

So….. are you ready to enter??? There will be two winners. One person will get the Nike+ FuelBand, the other person will get the Sexy Abs DVD. The only mandatory thing you have to do to gain an entry is to comment on this blog post answering this question (if you don’t answer the question, any other entries won’t be counted): 

Who or what most inspires you to be active and fit? What keeps you going towards your goals everyday? Which prize do you want the most?

Other ways to enter (be sure to leave a comment that you completed each one):

• Tweet about the giveaway: “I just entered to win a @NikeFuel Band and Sexy Abs DVD for the @RenewedFitness #SummerBodySeries! Check it out! http://renewedfitness.org”
• Follow Renewed Fitness on Instagram
• Share this giveaway on your Facebook page and tag Renewed Fitness

Each of the above actions counts as an additional entry. So, the more you do the more chances you get to win!

A few additional details:

• This contest is open to residents of the U.S. only
• Contest will run from Wednesday, Mar 13, 2013 through 11:59pm CST on Friday, March 22, 2013
• Winners will be selected and announced on Renewed Fitness on Monday, March 25, 2013 and have one week to contact Renisha of Renewed Fitness (renisha@renewedfitness.org) otherwise, they relinquish their prize and another winner will be chosen.
• Winner will be chosen via random.org

Ready… set.. GO!

Be Renewed!

The post The Summer Body Series Giveaway! appeared first on Renewed Fitness.

I think one of the best things about working out and being fit is that you don’t HAVE to have a gym membership to sweat. Running and walking are free, and your own body is one of the best pieces of workout equipment. But… it doesn’t hurt to have a few tools in your arsenal to help you meet your goals. I’m a big fan of workouts that require little to no equipment at all and don’t require you to pay $50 a month for a gym membership. So, I tried to think of the key pieces I have and use pretty often when I do my at-home workouts. After thinking for a bit, I realized that the items I use the most are pretty inexpensive and you can get them pretty much ANYWHERE! So… here are 4 starter items you can get for under $50 to start building your own personal home gym.

*Note: I found all of these prices on Amazon.com and Target.com and based this post on those prices. Feel free to shop around for any other name brands or prices at your local stores.

Yoga Mat

If you’ve got hardwood or tiled floors, you’ll want something to put down there so that you can do all of your floor exercises. It doesn’t have to be fancy or plush or overly thick (unless you want it to be). And of course, you can roll it up and take it with you to your actual yoga classes. And because it rolls up, it doesn’t take up a bunch of space at home. Yay!

Altus Athletic Altus Flower with Carry Strap Yoga Mat – $10.99

Gaiam Zen Garden Yoga Mat – $14.23

C9 Classic Grip Yoga Mat – $9.99

Dumbbells

Nothing wrong with a little weight training, right? A nice set of dumbbells will make those at-home workouts a little more challenging. Set yourself up with a pair of dumbbells that are heavy but not so heavy that you can’t lift them. They should amp up your workout a bit and make it more challenging.

Cap Barbell Neoprene Dumbbell – $2.59 – $21.24 (depending on the size you get)

Valeo Neoprene Hand Weights – $9.21

Stability Ball 

There are sooooo many things you can do to enhance your workout with a nice, firm stability ball (check out a few of these moves!). Lots of exercises that are done on the floor can be taken to another level with a stability ball. It increases range of motion and helps with balance as it activates those “stabilizer” muscles that get over looked. If you’re working on shaping and strengthening your core, a stability ball is perfect! Be sure to get the right size for your height and weight.

photo: health.howstuffworks.com

TKO Fitness Ball – $15.38

Reebok Stability Ball Kit – 18.89

Tone Fitness Anti-Burst Fitness Ball - 12.30 

Jump Rope 

Need to change up your cardio a bit? Nothing says “calorie burn” like jumping rope. You may need to clear a little bit of space at home and be sure you’re downstairs neighbors don’t get mad, but a jump rope is a great piece to have handy. And again, it doesn’t have to be fancy or expensive at all. Keep it simple.

photo: dailyperricone.com

Valeo Deluxe Speed Rope – $6.03

Valeo Neon Jump Rope – $5.89

Embark Vinyl Jump Rope – $5.99

So, if you take a little bit of time to shop around for a good price, you can fund your home gym with less than $50. I believe the key to a great workout is being able to get the most out of it in as little time as possible. You can certainly achieve that with a few pieces of equipment and a PLAN to sweat it out at home. No gym required.

Tell me! Do you have any of these pieces of equipment? What would you add to the list of essentials for at-home workouts?

Be Renewed!

The post Build a Home Gym with Less Than Fifty Dollars appeared first on Renewed Fitness.