I'll take a pair of these please

Going to workout is definitely a chore.  But, it is something you HAVE to do.  Being fit mentally, spiritually, and physically is what gives a woman fem-fATL qualities… and how else are you gonna fit in that dress?

Working out can be hard for fashionistas who are used to rockin heels and non-NIKE gear.  I usually mess myself up a lil bit before I go to the gym because I try to avoid the extra attention… but I realized that being cute at the gym can really up your ante!  I’m not suggesting wearing white yoga pants and sport bras with your cleavage spilling out.  I’m suggesting throwing out xxl tees that are your boyfriends’ or your brothers’, anything faded, highwater wide-legged sweat pants from middle school, and anything else that would just make you feel like a big sloppy mess.  You can hit up Target or Old Navy for cheap work out alternatives or the Nike outlet, and even Sports Authority for some sales.  Wear stuff that is tasteful for your body size, so you won’t be drawing bad or too much attention.  You want to focus on your work out, not what people are thinking about you.  I stick to basic shit like black or grey yoga pants and solid color tank tops.  And here’s the feature of this post… Throw on a pair of colorful kicks to send your work-out-fit into high gear.  Spending 100$-150$ on a pair of new shoes is definitely worth it because you are going to have good comfort and support… and the added STYLE makes you feel good about yourself.  Your shoe completes your outfit, so don’t hesitate to jump on a good pair.  (I love NIKE.)  When you look and feel good about yourself, you have positive energy and all that positive energy is converted into motivation for a good work out!!! (OR this is just a good ass excuse to get some new sneakers. lol)

I love black nikes

I'll take a pair of these too

These shoes would match my royal purple iPod

Now… take your ass to the gym in your new kicks… and see how a small style adjustment in your work out gear increases productivity!!!

Martina Hail - The Hottest dance instructer in the A!

LADIES!! Wanna know how to work it in those stilettos at the club??  Well NOW is your chance to learn!

Come be instructed by Martina, one of the HOTTEST dance instructors in ATL, she’s offering her FREE “GoGo & Stilettos” dance class at Gotta Dance Atlanta studios.   fem-fATL will be in the bldg as well!!  So come break a sweat, while learning how to dance sexy in the those heels!  And did we mention its FREE!

When: TOMORROW 4/28, 3-4 PM

Where: Gotta Dance Atlanta (1778 Ellsworth Industrial Drive, NW ATL 30318)

For more info on fem-fATL‘s homegirl Martina, follow her on twitter @MmcFlyy

Everyone should have better sense than to trust any random person on the street whether you are in LA, to NYC, to ATL… regardless of the situation, however… ladies… definitely don’t go as far as allowing a non-licensed street doctor to inject your ass with a “curve”.  That is just dangerous!  You might get stuck with the wrong kinda needle in the wrong part of your butt, if you know what I mean.  Be careful!  I don’t know much about the so-called injections that people are claiming Kim K, Lola, and Kanye’s chick got… but according to this video, injections of hydrogel do not work.  Besides being born with a rump, it looks like there are only TWO valid types of booty growth surgeries.  You can either get implants or injections of fat deposits.  Both procedures would be done under local anesthesia and take up to 2 hours.  Consult a doctor though!  I’m gonna stick to my cardio and lower body work outs.  I do a lot of lunges, kick backs, squats, and hamstring/quad stuff… and it looks a whole lot better compared to when I don’t do them.  Try em out… and start soon, the summer will be here before you know it!

You gotta love your body... its the only one you have! Love it so much that you want to be healthy!

It’s funny ’cause everyone wants to know how to get fit like it’s a quick fix secret… but there never was a quick fix and it’s definitely not a secret.  Losing weight (sans lipo or cosmetic surgery) takes patience, persistence, exercise, and A HEALTHY DIET.  You can work your ass off on a treadmill and gain those calories back in one stop at Burger King.  (Not that I’ve done that before… I’m just sayin’…lol)  You see, cleaning up your diet is equally, if not more, important than exercising.  Its the initial hurdle of getting disciplined that people find dificulty in jumping over. A bff of mine once told me “If you do anything for at least 21 days, good OR bad, it will become a habit.” So, I decided to make eating right (and less) a habit as it has become extremely vital to my fitness.  You really are what you eat!  ATL has a lot of great food and nightlife, so trust me… I know it’s hard to resist!  Don’t live to eat, Eat to live!

Remember this the next time you say "Supersize Me"

This is for anyone who wants to improve their image and feel healthier, happier, and detoxed. I’m going to share 10 tips that will help you whip your diet into shape… and for those trying to shape up too, help you get rid of that gut, those saddlebags, that third ass cheek, and chin o’ dobles (that’s how you say double chin in France… jk…lol.) Each day, try to accomplish a tip and take it with you to the next day and so on until you can maintain all ten accomplishments for the next 21 days… after that, you might find that a good diet has become a habit.  It definitely has for me… let me know how you do!

Tip 1- Donate your junk food to the trash or to faster metabolizing friends/family. For example, if you normally keep a box of fudge popsicles in your fridge, toss em!  Go grocery shopping and re-vamp your food supply with healthy options.  Out of sight, out of mind!!!

Tip 2- Carry a big ass jug of water and sip on that all day until you finish. I LOVE water… I love water so much, if it was a man… I would marry water. lol jk but I do stay away from all carbonated beverages and limit myself to H2O, soymilk, and very little juice and alcohol.

Tip 3- EAT BREAKFAST. It would be better for you to eat an unhealthy meal for breakfast than to totally miss breakfast all together.  Jumpstart your metabolism early! If you wait till lunch time, your body will produce hormones that actually store fat when you finally eat.  If you are on-the-go like me, I can’t always prepare my breakfast… so I’ll grab a fiber one bar, some pieces of deli chicken sandwich meat, and a fruit.  If I have time to make breakfast, I like to have two eggs, some oatmeal, and fruit.

Tip 4- Purchase veggies and fruits that you will actually eat. Get as much green stuff as possible (brocolli, lettuce, apples, grapes) but don’t buy artichokes if you don’t even know what an artichoke is! lol Try some “steam fresh” veggies for quick meals, where all you do is throw the bitch in the microwave!  That’s better than no fiber at all!  Make these parts of your meals as much as possible. If you are lazy and don’t take the time to wash and cut fruit, buy the ready to eat mixed fruit or quick fruits, like apples, plums, and peaches.  Then, I try to get in some kind of green veggie at some point of the day.  I highly reccomend the steamfresh bags because they are also quick and easy.  I know how hard this can be if you normally don’t eat them… so start slow and build yourself up to eating more and more fruit and veggies.

Tip 5- Buy proteins that you have to prepare yourself. Fried chicken from the deli does not count! lol  Chicken breasts, eggs, and salmon are pretty much all I buy meat-wise… (I also buy deli cuts of chicken or turkey sandwich meat for grab and go purposes).  When you prepare meat, season them right and pan sear with light olive oil.  You gotta get used to eating leaner meats.

Tip 6-  Pack your lunches/snacks. It is amazing how much money and calories you can save by bringing your own lunch.  Usually, by the time we get to lunch while at work, we just want to stuff our faces. And if any of you are emotional eaters, like myself, you will want to go for the unheartiest item available.  Meals here and there add up and cause your wallets to go thin, while your fat cells multiply.  Get disciplined and pack your meals at night so you don’t rush or say “fuck it” in the morning.

Tip 7- Stash healthy grab-n-go options in your car, in your purse, at work… etc. For example, if you love chocolate like I do, buy chocolate flavored granola bars with protein in them (fiber one bars are off the chain) and keep one in your car.  In case you get that cocoa craving, eat that instead of buying a chocolate bar!  Just find healthier options that would satisfy those sweet and salty urges and make them available on demand.

Tip 8-  Eat smaller portions and eat every two to three hours. Even though your portions will look like rabbit food, it will feel like you have to eat a lot actually because you discipline yourself to chomp on something every couple of hours.  Your metabolism will receive the nutrients and process the food quickly and the key is to keep it turned on!  I try to cease eating after about 9 pm because your metabolism should be resting as you sleep and rejuventate.  If I am starving, I’ll eat lean protein (sandwich meat) or some fruit/veggies.  It sucks!!!  But you have to cut yourself off from carbs unless you want to undo all the discipline that you accomplished earlier in the day.

Tip 9-  Take a multi-vitamin on a daily basis. You have to be consistent with your vitamin intake before the results come.  You will feel your body maintain energy and you will also notice your immune system build up.  Women, especially, can benefit from the iron intake since we typically lose a lot of iron from our menstrual cycles.  I just bought the women’s one a day for active metabolisms. lol  so far, so good.  I noticed that they have a little bit more B-vitamin complex in them, so it also gives me a boost of energy.

Tip 10-  Challenge yourself to cut out sugars, salts, and FAST FOOD. These three things caused me some mass destruction when I got to ATL two and a half years ago.  I was always tired in the morning, so I would get my usual 5 pump white chocolate mocha at Starbucks (instant 600 plus calories).  Then, I would go on all these dinners with my friends and we would eat sushi like every two days.  Salt causes you to retain water and just feel bloated.  So, then you start to feel like shit and eat more to offset your annoyance with weight gain issues.  To pull myself out of stress and whatever have you, I would go out at night and drink my ass off (more calories) and then leave the club and grab some fast food so I wouldn’t be hungover the next morning.  Then, I would go home and pass out while my body was just storing all those empty calories.  Doesn’t all this just sound gross?! Excuse me while I go throw up now. lol If you can’t go cold turkey, start slow by modifying sizes, frequencies, and getting disciplined.

Wonder Woman... the ultra thick version ;o)

I'll take the whole left side of this menu with an apple juice.

When all the fun and games are over, shit isn’t fun when ALL those calories add up and you find that you can’t fit in that little black dress the same way. Parts of your body that you didn’t even know could expand are now dangling on the east and west side, just chillin. You start to see that you look a little bit bigger in your Midnight Socialite pictures and when Atlanta Bitch plays at MJQ, not only are you getting crunk, but so are your love handles and the fat sacks on the sides of your thighs. Hey, Big girls need love too! But, if you are wondering what contributing factors are causing fat cell growth… let’s take a look at the Night Life Diet and how its all wrong for someone who is trying to get it right, get it tight.

Night Life Diet:
1) Eat a Mickey D’s value meal in the car on the way to the club so that you have something in your stomach to absorb the alcohol. Average of 1000 calories.

2) Drink everything FREE from T-Pain at the bar. My average consumption is 4-5 drinks. The average 8 oz. mixed drink contains 300 calories, so let’s do the math. 5 times 300 equals 1500 calories.

3) Leave the spot of intoxication and sober up by stuffing your face with waffles, fried eggs, and grits at Waffle House. Or just go home and eat some mac and cheese, something in the 600-1000 calorie range because the more fat a meal has, the quicker the alcohol will get absorbed and prevent hangovers.

They partied hard in their twenties

So, yea… an average of 3,000 calories between 10 pm and 4 am. And imagine doing this 3 or 4 nights out of the week. Not a good look! For one, we eat during the day like regular people which means the 3000 calories from the nightlife is an addition to the daytime calories. That’s a lot of fucking fat cell production going on! Our bodies metabolize food through out the day and around 7 or 8 pm, it is recommended to cut off food intake so that we don’t store fat while we snooze. By staying out late and not getting sleep, we mess up our biological clocks for other nights when we are trying to stay home and sleep. According to Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine, hormones Leptin and Ghrelin work in a “checks and balances” system to control feelings of hunger and fullness. Ghrelin is produced in the gastrointestinal tract and stimulates appetite, while Leptin is produced in fat cells and sends a signal to your brain when you are full. When you don’t get enough sleep, these hormones work in the opposite effect and cause you to have increased appetite and not know when you are full. Perhaps signals to our brain are also weakened by our intoxicated state. Not only that, our drinks are composed of calories that we seem to forget about because we aren’t eating, we’re just drinking. Those calories are empty calories though and by the end of the night, 5 drinks plus, you might as well have eaten your whole fridge! Another reason why alcohol is a bad component of weight loss, is that our bodies break down alcohol first before it breaks down fats, proteins, and carbs (WebMD). The happy meal you ate before drinking will get on the bottom of the totem pole for processing and breaking down, meaning it will wait in line in your gut. You can still drink, but with everything in life, moderation is the key.  Moderate how often you go out, how much you drink, and what you drink.

200 calories

Next time T-Pain wants to buy shorty a drink, try one of these options:

1. Mojito less mixer, more booze, but still tastes light and refreshing – a good drink for lightweights on a caloric budget. In a 3.5 oz serving, you will only get about 150 calories.

2. Slender Wine no calories and no added sugar. It comes in red, white, and blush varieties. Don’t sleep on some wine… it will creep up on ya.

3. Budweiser Select or MGD 64 I’m not really into beer, but supposedly there are new low-carb beers available with only 100 calories.

4. Sour Apple Martini You will catch me sippin on an apple-tini all night. Its sour alcoholic candy! The great news is that this drink has less than 200 calories.

5. Diet soda cocktails Cut out the extra sugars of sodas (aka calories) that you’ll mix with your already sugary alcoholic beverages. Cut your caloric intake in half. It only makes sense! Don’t be fooled by some orange juice or cran, those juices have sugars comparable to soda, so you are better off mixing your drinks with diet coke or sprite.

Some different ASS candy:

Kim Kardashian

Stacy Dash

Jessica Biel

Jennifer Lopez

Beyonce Knowles

Serena Williams

Maliah Michel

Questions for the guys: Which celeb has the best ass? Would you rather a girl have a nice booty or nice breasts, OR does it really not matter? Describe your ideal butt!!! Let’s see how these answers can vary and what really is a hot ass… ass.

The Skinny on the ROMP:

If you have a BMW (Booty Made Wrong) and you want to get that ass in check for bathing suit season, there are a couple things you can do. First, get real with your genetics. If you have no ass at all, chances are you won’t have Kim Cake’s ass unless you surgically enhance your backside but you can increase the muscle mass and tone. You might never be able to sit a cup on it, but at least some one will buy you a drink. haha If you have junk in the trunk and then some, it is possible that you just have to shed some pounds to get to the core of that apple bottom. Accept the roundness because bitches are PAYING to have an ass like that! Big, Small, Round, Flat, Narrow, Wide…accept what is YOU and take measures to bettering you if necessary.

>>CHECK OUT THESE WORKOUTS FROM YOUTUBE<<

http://www.youtube.com/watch?v=GWvJ14cwwKU

http://www.youtube.com/watch?v=krw4Q8tSmq8&feature=player_embedded

http://www.youtube.com/watch?v=JbnW3RTLEvs

 

***As a side note, it is physically impossible to “target” areas of your body, although many people believe in such a misconception. So, please don’t discount cardio and dieting as necessary ingredients to refining your body in total! These workouts should follow some kind of warm up or cardio routine.***