Determined Focused Evolving

Results Come But It Takes One Day At A Time. 

​To me the saying hard work pays off comes from the many days of putting in work in the kitchen and with challenging the body. Bodybuilding and Fitness training for the body you want takes one day at a time. Collectively these days add up and the end product we often refer to is called results or having reached your set goals. Remember One Day Closer; One Day #Stronger ;One Day at a Time. Patience. Just wait for it then when the time is right may your greatest dreams manifest in more ways than you can even ever imagine. All My Best, Alane

My List

​My List by #TobyKeith is one of my favorite songs and videos. I love it because it really speaks to the heart and soul about the bottom line and the bottom line is about what matters most.  It is a tear jerker and a feel good video too. I encourage you to watch the video and really listen to the lyrics. When I woke up this morning God spoke to me, Spirit spoke to me, the Universe spoke to me with the lyrics of this song on my mind. When I watched the video I knew why. With all that has been going on this is a thought provoking message to all my The Art Of A Warrior page followers, to the USA, and the World about what really matters. Take time for yourselves and your loved ones. My List by Toby Keith “Under an old brass paper weight is my list of things to do today….go for #walk, say a little #prayer, play some catch, take a deep of mountain air, ….just start living that’s the next thing on my list.” List by Toby Keith Video In Jesus Name Amen

Ripped by Clarence Bass

What are you reading these days? I  wanted to share a hidden treasure that I have discovered, the Ripped series (Books 1, 2, and 3) by Clarence Bass. The books are quick reads, good for the summer especially if you are traveling and looking to take a book along.  Ripped gives some great insight that is still relevant to this day in reference to bodybuilding and gaining muscle. Applicable to men and women. The books outline briefly the meals and workouts especially in books two and three. I like the books because of the insight, the words of wisdom, and the fact that the books really resonate with me as having quality information. I hope that you will check them out and that you enjoy them as much as I.

All my best,


Strength In Fitness

​Pardon the cleavage …I am just loving my muscles in this #pushup video clip. Pretty cool when you see hard work paying off. #bikinicompetitor #fitness #motivation

 #strength #fitfluential


Sending you all vibes of love. Praying for us all to have a Beautiful Sunday in a beautiful place. Be one with the day; Go out in nature; Go to the beach, go for a hike, or a bike ride, and please remember that even with all the remarkable places outside there is a beautiful place inside you also. So remember you, go within; Meditate. Be one with yourself, be one with Spirit, be one with truth,Be one with Love, Be one with God the Universe. -All my Best, Alane



Learn To Weight Train With Confidence: Updated May 2016

Learn To Weight Train With Confidence

May 2, 2016

Lift Wtih Confidence

Be Fit. Be Strong. Be Confident. -Alane


Learn To Weight Train With Confidence.  The gym can be an intimidating place to someone new to working out. There are so many things that you can do in the gym. However with all that there is to do generally the first place new members go to is the cardio area.  Cardio looks safe while on the other hand the weight training area known as the “Pit” might look like a whole different world different dimension and scary right?

It’s not unusual to think or feel this way about the weight training area at first glance or maybe even second. Weight training can be intimidating if you don’t have a clue about how to do it.  However you’ll definitely want to know how to do it because in order to change your body and sculpt it you need weight training; otherwise if you are stuck on a cardio machine day in and day out sure you’ll lose the weight but you’ll just be a smaller version of your old self.  Your goal is probably to look good and feel good about your body in and out of clothing and in turn you’ll feel good about yourself.

There are a few things you could do to prepare yourself for going into the gym and gaining the confidence to weight train.  Recruit a personal trainer, get a good home dvd workout program that includes weight training, recruit the assistance of a fit friend or family member familiar with weight training, or all of the above.

Recruiting a personal trainer can be beneficial because personal trainers are seen as the experts and can not only show you how to use the weights properly but develop a complete weight training &  cardio program for you to implement at gym. If hiring a personal trainer is even one day a week is out of budget then a good alternative would be a very good complete home workout training program on DVD.

Home workout training programs on DVD are excellent because are liken to having a personal trainer in the comfort of your home giving you step by step instructions on how to use weights such as dumbbells and barbells and teach and cue you on the proper techniques through demonstrations and modifications.  The really good programs like the P90X series will cost you around the same amount as it would about 2 sessions with a personal trainer.   Complete DVD home workout systems such as the P90X program includes weight training, yoga, plyometrics, and kenpo karate.  Once you’ve mastered these workouts in your home you’ll be able to go to the gym and perform the same weight training workouts with the higher weights provided at the gym. You’ll go into the gym when you are ready with know-how and confidence. If working out on your own in the comfort or chaos of your home is not ideal consider training with a knowledgeable fitness friend or family member.

Have a fit friend or family member? Do you have one that works out and is willing to offer assistance or asks you to be a workout partner in weight training?  Take advantage of the opportunity. Weight training can boost energy, confidence, and pace with a partner. Weight training is hard however with a workout partner you’ll be more inclined to push through. In addition working out with a partner in the pit makes the experience less intimidating and you’ll be able to focus more on the workout.

Whether you recruit a personal trainer, workout in home, or with a friend they are all great steps to get you moving in a forward direction and comfortable with going into the pit. Training is a beautiful thing because it means you care about yourself and you want to take care of yourself inside out.

Happy and safe lifting to you,

All my best,

-Alane (Ayat) Richards,

Alane is a National Physique Committee (NPC/IFBB) Bikini Competitor and Do Vitamins Athlete, she is a published athlete featured in Oxygen Magazine, Natural Muscle Magazine, Inside Fitness Magazine, RxMuscle, Ripped N Fit and other print and online publications and platforms.  Alane has studied under some of the leading professionals in the health and fitness industry.  Alane has extensive knowledge, training, and experience in health and fitness with an emphasis on fitness.  She is founder of The Art of A Warrior a health and fitness platform, and Co-Founder of Latin Fitness Women.  Alane has a background in  Mental Health Counseling and is a Certified Personal Trainer .  Alane works with clients across the globe with matters of mind, body, and soul.  She has developed thousands of individual and group fitness plans and programs including a program for adolescent girls in recovery from substance abuse.   Alane is a United States Air Force Veteran and has served in the Middle East and was Active during and post 911 OIF/ OEF.  She is a National Defense Service Medal Recipient.    Contact Alane via Instagram at @FitnessLane or through her Facebook Page

My Journey: Putting The Pieces Back Differently

12142194_980659812023131_1135237965_nPieces of me. March 31, 2016.

Hi guys,

It has been a long time I know since last I blogged; and it has been one year this month since I had two back to back surgeries for the removal of fibroids (tumors), a cyst, and my left ovary. That was a very difficult time for me and even now I find myself brought to tears remembering the months leading up to the surgery and the days and month after.

I will say a lot happened. In that moment I found out who really loved me and the ones that said they would be there for me were there, all except one. And while I wouldn’t say he was quite like Judas I felt like I’d lost a disciple,a piece of my heart, someone I considered one of my closest friends, someone who told me he was my biggest fan.

Friendships and Family relationships are very important to me. I was going through one of the lowest points in my life and this person plain and simply wasn’t there for me. That hurt me to my core. I have never gotten the apology I felt I so deserved. However I know we must learn to forgive. I’ve buried that pain but I know I need to let it go (with time).

Overall in life in general I am in a much better place.  How Blessed am I and was I my Lord and my God to have been enveloped in a world of love from all directions I wish I could count all the people or list every single one of you but the number is far beyond what I would have or could have imagined. You guys have no idea how much I appreciate, love, value, and thank you.

My life has been full of amazing and beautiful moments since having surgery. Moments that started off one day when I was looking at my passport (I’d pulled it out to fax over a copy of it with a job application for employment with the government…I got the job).  As I  took the passport off of the scanner I thought to myself I need to go somewhere, travel, and I needed some stamps in my new passport. Following that thought, either that day or the very next day I received a text from my friend Clem she asked if I wanted to go to Puerto Rico. I thought long and hard about it because there was a very important day coming up that same weekend. After much thought and consideration I said yes. It turned out to be a wonderful decision. It felt like a Celestine Prophecy moment truly.  I had never been to Puerto Rico. I immediately knew I was supposed to go. It was no coincidence that Clementine texted me at that moment when my thought just prior was of traveling. And while traveling to PR required no passport or stamp ( I am a US Citizen/American)I still took it because we would be traveling to the island so I thought it best to take it for any number of things.

The Puerto Rico trip was one of the best trips of my life. Thank you Clem. It gave me a chance to spend time with my long time friend. Have a wonderful and meaningful girls trip and  the opportunity to meet so many amazing people there. I  made  friends in PR that I consider to be life long friends. So many beautiful people and I am not just talking beautiful on the outside but on the inside.  We even presented trophies at Tim Gardner’s Inaugural Puerto Rico Pro show another beautiful unexpected synchronous moment.

(Side Note: Long before I got sick  I had asked a promoter about presenting trophies at his show he never got back to me. He said, “He needed to ask his wife”. The show turned out to be a disaster. I am glad he didn’t get back to me. Everything happens for a reason)

When I presented trophies at Tim’s Gardner’s Puerto Rico Pro Show in that moment I knew it was because God had something better for me he had the PR Show,  how beautiful is that.

(Just now as I write this an aha moment came to me an insight, a realization as Merriam Webster defines it. I just realized these things were supposed to happen to reveal the greatness and power of God. I was going to write how beautiful it was that God loved me enough to have me wait for something better but I realized God loved me enough to show his greatness through me by these events. )

I mentioned earlier that I got the government Job. Well I did it so happened I received a call while in the Airport as I was traveling back from PR. I later came to realize the job was not to be a long term position but an experience that I needed to go through and to be an  Angel for a few people that needed me in that moment. I was on an assignment or called there because the people who needed me put it out into the universe. One person in particular was going through what I had just been through leading up to surgery.  I was able to share my experience with her and passed along the information for my doctor. Others just needed me to help them and guide them a little ways on their fitness journey’s and well, 🙂 Big Smile that is what I do. That is why I’m here. I found my passion and am following my Bliss as the late great Mr. Joseph Campbell described or rather coined. When I knew my time was up due to events and signs that it was time to go I gave my resignation and moved on. I am glad I did and though I think about those that I have helped from time to time I am thankful and glad I moved on. I don’t look back because I am here in this moment and this is a beautiful moment.

Also within the past year I have have received my re-certification in fitness, and certified in two new specializations. Women’s Fitness, and Youth Fitness. I am now with a wonderful new company and continue to do what I love.

As for my own training, I train daily sometimes on my own and other times with my Fit Family whom I love dearly and thank God for.

Do Vitamins hands down the best supplement company and super supportive team now Proudly sponsors me. I can not thank God or the Do Vitamins team enough for their support and faith in me. (inserts prayer hand emoji ) Thank you.

My health looks great. My results from my last doctor visit for my check up /  exam came back normal.

My mental health, emotions, health, and fitness are really great, balanced, and  a 180 from last year.

I’ll compete again in time. 

All my best,



“You know, life fractures us all into little pieces. It harms us, but it’s how we glue those fractures back together that make us stronger.”
― Carrie Jones

5 weeks post surgery

I am 5 weeks post #surgery ovary and #fibroidtumor removed. Feeling great and at 110% Training. Check out this Flex Friday shot. Strength is coming back. I’m ready for some size now. I Love muscle. Follow my Journey.


Your Greatness


Who do you surround yourself with?

Open your eyes and take a look around at the people you surround yourself with, your circle. Does it need to be smaller, tighter? Is someone there bringing you down instead of lifting you up. Keep your circle inspiring,full of motivated, aspirational individuals that are going somewhere, those that dream big and make ideas happen. ‪#‎BomDia‬

Your Circle

Your Circle

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