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Black Hair

These past two years I have really learned to just embrace my God given natural black kinky curly hair, coils and all. I love it. I also like wearing yarn braids but I like the feeling of freshly just unbraided hair because it in my opinion looks its best. I do wish my hair would still look like this after washing it. But sigh shrinkage is real. I am blessed to have hair to say that though. Follow me on my natural hair journey and let us see where it is this time next year. My first mission is to find a shampoo and conditioner that works for my hair. No hype, no gimmicks, I just want old school shampoo that cleans and conditions my hair so that it grows long and beautiful like when mama use to take care of it.


Freshly unbraid natural hair by me the one and onlu Alane Lane ūüėČ

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 ‚ÄúPit‚ÄĚ might look like a whole different world different dimension and scary right?

It‚Äôs 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‚Äôt have a clue about how to do it.¬† However you‚Äôll 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‚Äôll lose the weight but you‚Äôll 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‚Äôll 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

Upper Body Goddess Shred Workout: Free Workout

This is a workout that I put together. ¬†I’m a woman ūüôā (but you already know that) ¬†with that said my workouts are mostly designed for women. They are workouts that are designed to give the female body the sculpted bikini body shape with curves in the right places. ¬†I test each of my workouts for quality and how the workout will hit the muscles for the bikini body look as well as for length of ¬†time. ¬†The goal is to keep the workout to about an hour. The best way to reshape the female body is by weight lifting. ¬†Weight lifting helps tighten the body and enhance the beauty of the female body. The goal is to lift weight that is challenging yet also weight that you will be able to complete all reps in the sets.

Do Upper Body Workouts 2 to 3 times a week on non consecutive days to reshape your upper body:  On non upper body days incorporate cardio and lower body workouts. Consult  with your physician before starting any exercise routine. -The Art Of A Warrior

Upper Body Goddess Shred Workout

Shoulders/Delts/Back (Superset) 

5 x 10, 15, 20, 25, 30 Wide Grip Pulldowns

5 x 10, 15, 20, 25, 30  One Arm Low Pulley Row

Chest/Bicep/Triceps (Triset)

5 x 10, 20, 25, 30, 35 Flat Bench Chest Press

5 x 10, 15, 20, 25, 30 Dumbbell Curls

5 x 10, 15, 20, 25, 30 Tricep Bench Dips

Abs / Lower Back: (Triset)

3 x 15 Hanging Leg Raises

3 x 15 Back Extension

3 x 15 Crunches (Legs are straight with slight bend in knee crunch up toward ceiling)


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