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Archive for the tag “woman”

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 😉

Check out @AlaneAyatAdapt’s Tweet:


Glute Shocker Workout

My latest Glute/ Leg Workout. This is from my workout journal and based on my experience.

This is a Fast Twitch Activating/ Fat Blasting/Muscle Building / Calorie Blasting Workout All In One. Rest legs the following day and for max recovery and growth wait 48 hours to train legs again. NO CARDIO AFTER LEG WORKOUT. This is cardio enough and your body will continue to burn fat and calories long after you are done.


4 x 56 Barbell Walking Lunges Tri-set with the following exercise
4 x 20 Switch (jump lunge)
4 x 10 Stiff Leg Deadlifts with the Barbell Used for Walking Lunges

4 x 10-12 Deep Wide Low Squats (Using Smith Machine) Your max heavy weight that allows you to also perform the squat nice and low (haha well it won’t be nice but definitely low) – Tri-Set with the following exercises
4 x 20 Jump Squats
4 x 12 Kettle Bell Goblet Squat

4 x 20 Pop Squats -Triset with the following exercises
4 x 60 Walking Lunges Arms Straight Up to Sky while walking
4 x 1 minute Heavy Kettlebell Goblet Squat Pulses ( start in a low squat position and pulse up 2 inches)

4 x 10 Standing Abductor Leg Raise(with leg weights) (superset with)
4 x 10 Standing Kickbacks (using leg weights)

Cool Down / Stretch

If you are new to exercising aka a beginner be sure to connect with a fitness expert / trainer to learn how to properly perform exercises to reduce possible risk of injury and for maximum results. This is a sample workout from my own journal using the workout is at your own risk and you acknowledge that you have spoken with your doctor to make sure you
are cleared to do a workout such as this one. For Intermediate and Experienced Athletes often engaging in tough workouts you’ll find this one well worth giving it a go and perhaps making it a staple over the next few months or as needed.


Washboard Abs Wednesday

Hello Everyone,

Welcome to Wednesday!! In honor of Wednesday I have created the Washboard Abs Wednesday Workout. Give it a go and feel the burn!!! Stay consistent with clean eating, regular exercise, and this great ab routine ….reap the benefits of a healthier more fit body and perhaps even those washboard abs in time for the Summer! Let’s Go…

Giant Set ( do each exercise one after the other after the run do again) Complete 5 rounds/ Sets

5 x 1 Minute Planks

5 x 20 Decline Bench Sit-ups

5 x 20 V-Ups

5 x 12 Hanging Leg Raises

5 x 3 Minutes Running on Treadmill


Upper Body Goddess Shred Workout: Free Workout

This is a workout that I put together.  I’m a woman 🙂 (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)


Yes I’m a Woman, Yes I take Creatine…

This is a bit of a follow up to a recent post on supplements and creatine. So here is my personal creatine schedule to date.

Creatine Schedule:


Example A DayA.M. Fasted Steady State Cardio – 5g Creatine


P.M. Weight Training – 5g Creatine Before and 5g Creatine After


Example B Day


A.M. HIIT (High Intensity Interval Training) – 5g Creatine Before and 5g Creatine After


P.M. Weight Training 5g Creatine Before and 5g Creatine After


Example C


On days when I workout once a day.


Just Steady State Cardio -5g AfterorJust Weight Training – 5g Creatine Before and 5g Creatine After


or HIIT -5g Creatine Before and 5g Creatine After


*Note some creatine such as Creatine Monohydrate the kind i use recommends/ suggests a 5-6 day loading phase. I use MRM Brand


What time works out best to workout? My best times.

Getting my workout on a little later today as it is nearly 8a.m. here on the west coast. About to enjoy a delicious cup of green tea, Yohimbine, and off I go. My body is most ready to workout between 4am and 8am , 5:30pm and 7pm, and 10pm to midnight those are times when I have the most energy


for workouts. Any other times to workout OMG seems I have to Really mentally prepare to get into and stay focused. What are your best or favorite times to workout?

How to quickly change your old workout routine into a fresh new routine.

Hello The Art Of A Warrior fans and followers.

Are you use to doing your workout in a certain order? Here is a tip to change up your routine in no time by reversing or mixing up the order.  See the sample workout below.

Start with deadlifts end with leg press for the first set. For your second set start with Leg Press end with Deadlifts. Then for the last set start with deadlifts again.

The following routine is a sample heavy weight routine. -Consult your doctor before engaging in any kind of fitness/workout routine*
Giant Set
3 x 10 Deadlifts
3 x 10 Leg Extensions
3 x 10 Ab Knee Tucks
3 x 10 Crunches
3 x 10 Leg Press
3 x 10 Squats

Mixed Cardio Workout from my Journal

English: KUNSAN AIR BASE, South Korea— Airmen ...

English: KUNSAN AIR BASE, South Korea— Airmen from the 8th Fighter Wing use cardio equipment at the fitness center. Cardiovascular exercise is one way to stay fit and maintain weight according to health and physical fitness experts. (Photo credit: Wikipedia)


Friday A.M. Mixed Cardio 60 Min
10 Min Versa Climber 
10 Min Precor
10 Min Treadmill Incline 8.5 – 9.0
10 Min Stepper Machine
10 Min Stairmaster stepping Backwards with high march and soldiers march
10 Min Cybex Arc


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