Determined Focused Evolving

Archive for the tag “Alane”

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 😉

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

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

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

The Art Of A Warrior Chest Routine:

The Art Of A Warrior Chest Routine:

The Art of A Warrior Chest Routine:

3 x 12 Incline Machine Chest Press
3 x 12 Plyo Pushups Using 2 Steps
3 x 12 Flat Bench DB Bench Chest Press
3 x 12 Pushups
3 x 12 Pec Dec Flye

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