THE ART OF A WARRIOR

Determined Focused Evolving

Archive for the tag “women”

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.

NATURAL HAIR

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 www.facebook.com/TheArtOfAWarrior

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, ūüôā 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,

Alane

 

‚ÄúYou 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.‚ÄĚ
‚Äē 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.

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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

New Relationships and Fitness

Getting into a new relationship can sometimes throw things a little off balance when it comes to your workouts, because you want the new relationship to grow so you start spending more time on developing and growing the new relationship and less time on working out. Avoid worrying about the fact that you stopped working out or began to workout less and just get back on board get on track. Both the relationship and training tend to eventually balance out as you realize the relationship is in a good place and you begin to resume your day to day routine and getting on track with fitness.

If you’re single /not yet in a new relationship and have an idea that you would like to start dating soon, it might be ideal to have a plan on how you will stay on track with your fitness. Perhaps planning your workouts/training sessions first thing in the morning taking care of yourself so that if something comes up or there is a date later there is no rush to workout or miss a workout later. Also training first thing in the morning allows you to do everything else you want to do for the day, after you know you’ve already gotten your workout in. Also consider those you want to date to be on or somewhat on the same page as you are when it comes to health and fitness.

All the best,
Alane

Intensity and concentration are key to changing the body.

Intensity and concentration are key to changing the body.

Enter the gym and go at it as if it were just you and the Iron. 

Push harder than you think you can, focus, and give each set one more rep. 

by Alane Ayat Adapt

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

The Art of A Warrior Back Sculpting Routine

The Art of A Warrior Back Sculpting Routine: Recently I asked fans, readers, and friends what they would like to see more of and many stated a back routine would be great.

I ¬†often post lower body routines because I’ve spent so long training my own lower body that creating plans for the lower body comes naturally to me. ¬†But we all know each body part is important and should have it’s fair share of training. ¬† So over the next few posts I’ll be breaking workouts down into body parts starting with today’s Back Sculpting Routine. ¬†Do this routine 1 to 2 times a week on non consecutive days.

Train hard, sculpt right by using proper form, and visualize each part of your back developing as you would have it. Strong Sexy and Noticeable.  Get it in.

Back Sculpting Routine*:

2 x 8 Standing Cable Rear Raise ss/w

3 x 12 Wide Grip Pulldown

3 x 12 Pull-Up ss/w

3 x 12 Plank Row

3 x 12 Inverted Row

3 x 8 Deadlifts ss/w

3 x 8 Hyper Extensions

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*As always consult your physician before performing any of the exercises.

Stunning Legs and Glute Routine:

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Stunning Legs and Glute Routine:¬†Give it all you’ve got;

1 x 50 Walking Lunges

4 x 1 Minute Weighted Jump Squats ss/w

4 x 12 Weighted High Step-ups (use weight that will allow you to perform the movement properly)

1 x 50 Walking Lunges Weighted (use dbs)

4 x 12 Smith Machine Deadlifts (This may need to be performed by standing on a step or bench depending on the smith machine and where the safety stops) (tri-set /with)
4 x 12 Seated Calf Raise
4 x 12 Leg Press

1 x 50 Walking Lunges Weighted (use dbs)

4 x 12 Leg Extensions
4 x 20 Donkey Kickbacks (weighted) – Men this exercise is optional as I know it might seem a little awkward for you ūüėČ

1 x 50 Walking Lunges Weighted (use dbs)

Cool down – Stretch – Enjoy your post workout meal/shake

15 Minute Post Training Cardio (high intensity interval stairmaster or stepper optional)

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