Featured Trainer: Ernestine Shepherd

Ernestine Shepherd is 74 years old and is in better shape than most people, decades her junior. Up at 3 a.m. every morning, she spends her days running, lifting weights and working out. She also works as a certified personal trainer at her gym.

If this woman doesn't motivate you to get started no matter where you are in your fitness level, I don't know what will!

Here's her story: In her early years she described herself as a prissy girl with little interest in athletics. At 56 she was overweight and had never exercised a day in her life. While bathing suit shopping with her sister they found themselves laughing at what they saw and decided to join a gym together. Suddenly losing her sister to a brain aneurysm gave her mor motivation to finish what she and her sister had started. Now she runs up to 80 miles a week while training for marathons. She started training to become a body builder in 2007 and in March of 2010 she was named the Guiness Book of World Records Oldest Female Body Builder. She eats small meals, makes sure she gets enough rest and keeps a positive attitude. Her motto is  "Determined — Dedicated — Disciplined To Be Fit"

Check her out in action when she was featured of Good Morning America earlier this year.

Please use Ernestine Shepherd's story of success in fitness as motivation to improve your fitness life. 

New Workout: Pole Fitness

Saturday night at my cousins bachlorette party we all took a pole dancing class. I must say it is very interesting and lots of fun especially since it was with such a good group of ladies.

Our instructor showed us the basics and walked us through them so well that by the end we really felt like we had learned something. I moved muscles that I didn't know I had!

I went home in pain though, I don't know what I did but I ended up with some IcyHot and a heating pad on my hip. Not cool... I really felt old..

The moves we learned were the snake, the cobra, bam, and the twirl! To find out what they are you'll just have to go and try out a class for yourself.

This is a class I would recommend because it really was a workout for me and even though my hip doesn't hurt anymore I am lightly sore in other areas that I would usually be sore in from my workouts. So for all the skeptics don't knock it until you try it! You may find it fun! I know I did.

Workout Playlist 1

This is a 30 min workout playlist of my current favorite songs. I hope you find some to add to your workout.

Rhianna ft. Drake "What's my name" (4:24)
Waks Flaka Flame "No Hands" (4:40)
Wiz Khalifa "Black and Yellow " (3:51)
Pink "Raise Your Glass" (3:22)
Katy Perry "Teenage Dream" (3:50)
Keri Hilson "Pretty Girl Rock" (4:14)
T.I. ft. Chris Brown "Get Back Up" (4:04)
Cee Lo Green "Forget You" (3:54)

The first on my list is Rihanna ft. Drake which I love! I love reggae music and this song has a reggae feel to it. I can't help but move when I hear it.

Next is "No Hands" by Waka Flaka Flame. I love dancing to this song, don't judge me! "Black and Yellow" is a song for the Pittsburg Steelers but I love it too! I can't seem to stay still when this comes on as well.

Pink's song "Raise Your Glass" is one that I fell in love with while watching her perform on the American Music Awards. It was an excellent performance and she did it pregnant and all! Katy Perry's "Teenage Dream" I just love so it just has to be apart of my playlist.

Keri Hilson's "Pretty Girl Rock" is one of those empowering songs for ladies, so its a must have for me. T.I. & Chris Brown is inspirational for me as well. "Get Back Up" encouraged me from the moment I heard the words.

Definitelty a good one to help me push through my workout. Cee Lo Green's "Forget You" may be direct but its for all those who doubt your abilities. Need I say more?

I hope I have given you at least one to add to your workout playlist. Until next time!

I heart Spin!

Last night I went to a spin class taught by my favorite spin instructor ever! Keith Thompson KTXFitness. He always has the hottest music that keeps you pumped and motivated to keep going. Adding to the music is his energy! I swear he has energy for days. In particular last night he let another class member take over for the second half of the class and this other guy played reggae and soca. I love reggae and soca so of course I was trying to dance and ride the bike at the same time, LOL. After I got over my initial excitement I calmed down and used that dancing energy to push myself to give it my all.

Here is a taste of what we do in class. Unfortuately I wasn't able to be there for the taping.


What I love most about that class, other than the music, is that variation from dips, push ups and sprinting. In the end I end up with a full body workout instead of only working out my legs. Today I feel it all over and I'm so glad that I went! If you've never tried spin I would suggest trying it.. But to really give it a chance, so that you can see some results, go at least 3 times. After that if you still don't like it then... I don't know what to tell you. I will admit it takes time to get used to and the instructor makes all the difference. Check out Keith's website posted above if you want to try out his class one day. Maybe next time I'll calm down enough to get a live video for you!

A few of my personal spin tips:

1. Stay hydrated. Water is a must have.
2. Make sure your instructor or someone knowledgeable in the class adjusts the bike to fit you.
3. If you ever feel like something is wrong with the bike, STOP! Sometimes you can feel it instead of seeing it.
4. Bring a towel, you will sweat.
5. Get a bike seat pad ($5 at Walmart). Your bottom will be sore the first few times.
6. Take your time, but definitely give it your all.
7. Most of all have fun! Enjoy the burn and think about the results!

I hope you're putting away the excuses and working out..Summer is closer than you think ;)
Krystle

Featured Trainer: Mr. Shut Up and Train

While on twitter a few weeks ago someone posted a comment about their trainer and mentioned the trainers name in their tweet, @shutupandtrain. Interesting name right? I thought so.. Upon further research I discovered that @shutupandtrain is a local celebrity trainer with a facility here in Atlanta. I am very impressed by him and I have taken on his motto.

About him: His name is Rahman "Ray" Grayson aka MR.SHUT UP AND TRAIN. He is President and CEO of AEIM Fitness. He uses "in motion" style training and has helped hundreds reach their fitness goals. He has worked with the NFL, BET, NBC and many other organizations. His gym is located on Bishop St. in downtown Atlanta. Clients are taken by appointment only and can be trained at the facility and at home as well. Group and individual sessions are offered starting between $55-85 a session.

After seeing his website, videos on YouTube.com and seeing how many people on twitter accredit their hard work in the gym to him, I have chosen him to be my first featured trainer. I would love to have the opportunity to have him train me one day. Until I come up with that $$ I will have to learn from his videos on YouTube and you can too! . Take a look at his website www.mrshutupandtrain.com and his videos on http://www.youtube.com/user/aeimfitness I'm sure you'll be as impressed as I was.




Until next time.. Shut up and Train!

My Favorite Fitness Things

I am going to share with you a list of my Favorite Fitness Things so that you can put excuses to rest and go for it.

Number 1 for me is a new dvd by Jillian Michaels 6 week six-pack! I can't wait to get this because am all about abs. I feel like you're never really at your highest potential until I can see some ab action.

Number 2 is an ipod touch! Its definitely time for an upgrade for me. I still have... um I'm embarrassed to share. Either way I'm upgrading soon. Good music is a must have to keep a workout interesting.

Number 3 is a good pair of sneakers. My favorites are New Balances. For me they are perfect for running and pretty much all exercise. Kinda frustrating that as an athlete these need to be replaced every 3 to 6 months or else they can end up damaging your feet. So at times they can end up costly.

Number 4 is Jillian Michaels 30 Day Shread dvd. I've already got it and I love it. Perfect for those getting back into exercise again or for someone just looking to shake up their routine. I immediately felt results and it truly is no joke. There are 3 levels with each lasting about 20 minutes each (no breaks). So this is perfect if you feel like you don't have any time. You have 20 minutes.

Number 5 is Spin Class. If you have never tried one you should. Its an intense experience that you will never forget. At least finish one class compltely you will be very proud of yourself. I suggest finding the class that is the hardest to get into or the ones with the longest lines. That speaks volumes for the instructor.

Number 6 is Making the Cut a book by Jillian Michaels. As you can see I admire her very much. This book is for those who have been working out for some time and feel like they have plateaued and are within 20 lbs or less of their goal.  Not for beginners!! This is also perfect for those who just want some more definition, like fine tuning of the body. Make no mistake she is intense in her books as well. Men and women can benifit from her techniques.

Number 7 is an exercise ball. I love this thing! Its great for low impact ab work and a bundle of other exercises. Everyone can use is men, women (even pregnant women) and children. If you have back or balance issues this is for you. Each come with a pump to inflate it and a list of exercises to get you started.

Number 8 is the medicine ball. I personally don't own one but I wish I did. I use it whenever I'm in the gym and it is a staple item for my ab workouts. If you already attend a gym ask a trainer there to show you how to properly use it because if used improperly it can cause injury especially depending on what weight you use.

Number 9 is a gym bag which is a must have if you're attending a gym. Everything you need from towels, water, a change of clothes and tolietries can be stored in there. A gym bag is essential if you are going to the gym before or after work.


With the exception of the medicine ball and spin class. Everything on the list can be found for between $10 and $15. Check your local Walmart, Target, JillianMichaels.com, or Amazon.com.

I hope you have enjoyed the list and plan to try out something on the list. Let me know what your favorite fitness things are, I can't wait to hear about them.


Now if these excuses still come up remind yourself that exercising consistently will give you more energy consistently and if you can make time to eat, sleep and watch tv then they can make time to exercise. Until next time... Feel free to let me know what your FFT are.