Tip For Beautiful Muscles

A Tip For Beautiful Muscles

Learn Your Supplement

A lot of women are scared to experiment with supplements, as it’s still an area that is dominated predominantly by men and there is a lack of good information out there about what products women can use.

For example creatine supplements are still woefully underused by women as they either believe (totally incorrectly!) that it is a steroid or that it includes male hormone. It is neither of these things. Creatine helps muscular growth, endurance and strength, thus allowing an increase in size as the muscle can go harder and be worked for longer.


Fuel And Repair

Do not underestimate the importance of fuelling your body correctly when it comes to building muscle. If you are not using appropriate supplementation you will take a lot longer to repair and it will take longer for your body to build new muscle tissue.

Fuelling with a good amino-acid blend is key both during and post-workout. This is because Amino acids are the compounds that make up proteins. In order for our bodies to utilize the proteins we are consuming then our bodies must contain all 8 of the essential amino-acids required for protein synthesis (essentially the creation of tissue).


Find your inner drive.

renita harris


While Im sitting here in the locker room after my spa services, I was thinking. What’s keep me going where do I get that inner motivation.


I have my good days, my bad days and my worse days. But the desire to succeed is embedded at such a depth it would take a whole lot more than a few bad days to unplug me. It’s not about how many times Ive get knocked down. In fact, I probably get knocked down more often because I manage to get back up faster than the next guy. I know what makes me tick and the life I want. It’s all internalized. Reading quotes does gets me hype. But more so than anything else, the willpower to thrive under any condition is something I look for inside. Why? Because that’s exactly where I found it the first place.


External motivators are nice. There are quotes, inspirational statements, proverbs, and pictures/videos out there that can keep you driven for a little while; but ultimately, the seed has to be planted deeply within if there’s a chance for your long-term success. This has to be something you want BADLY! How bad? More today than yesterday; and even more so tomorrow than today. With each passing day your desire has to grow. Everyday you live this lifestyle should be one more day of wanting to squeeze more out of what you are given and what you’ve earned.

Training Legs

renita-fitnessDid you know..


1. Training legs releases large amount of anabolic hormones. Both Testosterone and Growth Hormone have been shown to significantly increase after large compound movement. Squats and Deadlifts are both exercises that utilize the legs and have been shown to increase these anabolic hormones more so than any other exercise.


2. Training legs increased your metabolism. For every one pound of muscle on your body you burn an extra 50 calories a day AT REST! That means you can easily increase your metabolism by adding some solid muscle to your legs resulting in a more CutAndJacked you.


3. Training legs increases libido. Not only will developed legs make an impression, for guys the increased circulation and Testosterone are sure to help you perform.



Taste of Success

renita-fitness“On your road to success you are going to run into negativity.

They are called….Haters?”


“On every level is a new devil”. As Steve Harvey puts it.


Yes, one of the drawbacks of success in any field will always be people trying to bring you down. They will talk bad about you, belittle you to others, and even make up lies about you. If you’re not experiencing it yet, just keep growing, keeping improving and keep living.


This is your journey and you decided to take this path. It’s your path and yours alone, so embrace it and don’t let haters in on it, they don’t belong there.

For people who post a lot of online positivity. No matter how nice your pictures are or how real your quotes are, there are some people who will never hit the “like” button just because it’s you.


Have you ever met a hater doing better than you? Me neither…

For the most part these people don’t know you. Not who you really are inside anyways. They know what their biases perceptions tell them, but they don’t know how this life style makes you feel, the confidence you have gained because of it, the benefit it has on your life and others around you.


Understand why you do what you do and your purpose. If you truly know it’s good, good for you, doesn’t hurt anyone, and helps inspire and motivate others, then allow it to continue under your terms. You define you. If you have good intentions and want to truly better yourself and or help others, then do it.


Do these “haters” pay your bills? Will you still be friends in 5 years? Do they decide if you will or will not be happy in life? In most all cases you can say no to all of the above. If they don’t have a direct effect on your life…why care? And if they do have a direct effect on you and your life, they obviously don’t have your best intentions in mind.


Don’t let them get to you. It’s that simple. Respect yourself and your decisions and don’t let their opinions and hate into your life.


Surround yourself with likeminded positive people. They say the 5 people you surround yourself with most will dictate where you go with your life. If you surround yourself with people constantly trying to bring you down, just exactly how successful do you think you will be? Build a support system of positivity and people that will encourage you every step of the way.


Keep a level head. Don’t give them a reason to attack you. Meaning, be conscious of what you put out there. Remember, when you put something online it is for all to see. If you can’t handle the criticism, then find different methods to get your message out there.

If you are under attack, it’s ok to stand up for yourself and your ideals. Don’t feel bad for this. However, I would recommend that you don’t waste your time with people you don’t know/online or anywhere else. They want a reaction out of you, and when you give in, the attacks will get worse.


Don’t respond. If you don’t respond they will eventually move on.

Love yourself, yes love yourself…It’s that simple. You know who you are, you know your strengths and your weaknesses. Once you accept your flaws and love yourself for all that you are, you take away their power.


“Listen, smile, agree, and then do whatever the F you were gonna do anyway” –Robert Downey Jr


Really what it amounts to is this. These haters only bother you because you allow them to. You have a choice every day, and every time it happens to allow the negativity into your life or not. You can’t control what other say or do, only how you handle yourself and how you respond to the given situations . If you want to better yourself, be a beacon of hope to some, motivate, educate, inspire, etc…That’s your choice…Just as it’s others choice to do the opposite. If you’re not hurting anyone, then don’t let someone else dim your light simply because it’s shining in their eyes. Do what makes you happy. Life is too short to be anything less.

Passion and Goals

renita-fitness-studioRemind yourself of your goals daily and share them with others. Motivation is like eating and taking a bath. If you don’t do them each day, you’ll starve to death and smell bad. Post pictures of things that motivated you to get started in the first place everywhere. Seeing them will reignite your passion.


Join and like my fan pages:  http://www.facebook.com/RenitaFitness

and “Mister the talking Dog”…

If you’re interested in fitness through traveling, contract me (inbox me).

Summer coming! What do I do? My body not ready!

summer-looksSummer is just about here and we want to look our best in our bikinis, sundresses, tank tops, and shorts. So what do we do? We hit the gym. There’s the elliptical, the treadmill, some free weights, machine weights… I don’t know about you, but doing the exact same workout day after day becomes unmotivatng.


Exercising is sacred time you have with yourself. You are making yourself better each time you are working out. Not only are you making yourself physically stronger, you’re flushing your mind of all stress and negativity. You are literally ripping apart your old self and creating a new and better you. But how many people do you know (including yourself) who approach exercising like this? Probably not many.


And that’s where I think most people have it wrong: they consider their exercising time as more of a chore than valuable “me” time. Workouts become so routine that it becomes not fun anymore. They dread their workouts each day until finally, they stop completely. But it shouldn’t be like this!


If this sounds like you, it’s time to kick your workouts up a notch! The best way to do so is to try out different group exercise classes. I have always been a fan of group exercise classes. My members always tell me that when they love coming to the classes. They are less likely to slack off, make new friends, and they don’t want to look like a wimp among my other classmates, so they do their best to do each exercise correctly and completely.

Divas Through The Decades: How To Be Fit At Any Age


Age ain’t nothing but a number, however when it comes to your personal fitness and being a healthy, your date of birth can play a larger role than you think. Every decade has it’s own decadent needs, so keep reading to find out what you should or shouldn’t be indulging it at your current FitGirl age.

In Your 20’s

The Pros: Ah to be forever young! Your body is definitely surging with everything you need to be in the best shape ever. For instance, the hormone that aids in muscle building (testosterone) is plentiful in this decade and thanks to your stored mitochondria you are able to bounce back quick after both injury and tough sweat sessions.

The Cons: So here’s the challenge- since you are most likely at the entry level of finally flying solo, lots of takeout, social events galore and weekend drinking binges can easily rule your nights and therefore diet.

The Game Plan: Don’t let today’s revved-up metabolism develop bad habits. Recognize your ability to splurge a bit more than others while still inviting some good habits to the party too. The more you make fitness and health a priority now, the stronger your future decade’s foundation will be.

1) Be a cross-training queen by trying a variety of workouts

2) Ditch diets and don’t dip too low. Your weight is only a teensy part of who you are, so don’t stress so much about this number.

3) Catch those zzz’s. Yeah you may be able to pull an all-nighter more than most, but skimping on sleep now is so not worth the problems this bad habit will cause later.

In Your 30’s

2014-04-06 10.12.54

The Pros: Hello more confidence! Your 30s allow you to be more connected to yourself than ever. You are at your peak and you ought to praise and pump iron because of it. Seriously, your body’s strength, endurance and coordination all come together in a optimal way during this decade, so renew that gym membership already girl.

The Cons: Hate to be a Debbie Downer, but once you make it mid way through this decade your metabolism starts to stall and muscle mass starts to shrink. The weight war is on and unless you lift weights and get your muscle mass weight up it is going to be an uphill battle from here sis. I know, everything is buzzing this decade- your career, relationships, starting a family etc., but make sure you make time for your health too.

The Game Plan: Work harder not smarter. Hit up workouts that are intense yet short (interval training) and you will not only save time but build a stronger and sleeker physique in the process. That and, once again, weight train. However in regard to your diet, this decade eliminate unnecessary bloating by nixing excess caffeine and sodium. Oh and drink your milk. Whatever is in your calcium bank after this decade is there to stay so get your daily needs in for sure.

In Your 40’s

The Pros:  The good news is that by now you most likely know what you want and what you don’t. Add this security to some good old willpower and your efforts can be quite transformative. So whether you’ve been in the gym all along or have completely given up on all things sweaty, this is the decade to count on your wisdom as motivation to keep on, or get moving.

The Cons: Here come the bounce back blues. Your ability to recover after a tough workout or impromptu shop til you drop shopping spree even is not as strong anymore. Add this to the your already declining metabolism, bone and muscle mass loss that started last decade and you have entered the land of “not being active = not being an option.” The longevity of you health is depending on your health and fitness commitments now more than ever.

The Game Plan: Get creative about your workouts and you will be more likely to stick to them. Bump up your weight training while inviting relaxing practices like yoga and meditation to your regimen and flex both your muscles and your mind. Oh and know this–flexibility is also your friend when it comes to your diet. Start focusing on foods that are rich in good carbs, lean protein and healthy fat and ban cutting calories once and for all.

In Your 50’s

The Pros: You have entered the land of milk and honey and are most likely enjoying the fruits of your labor now. All this ultimately means that life should be becoming both simpler and sweeter. Your body has been through so much at this point and you appreciate it more for what it can do and has endured as opposed to simply how it looks. So rejoice in these golden days and truly enjoy all their glory.

The Cons: Meet menopause. Your estrogen production is declining, and if you continue to skip exercise you can expect up to a 30 percent decline in bone mass–setting yourself up for osteoporosis. Also at this point your body doesn’t process protein as well as it used to back in the day so you’re going to have to slightly exceed the recommend daily amount of 46 grams now too.

The three things you absolutely must do during this decade is:

1) Reduce stress. Chronic stress throws off the regulation of the primary stress hormone cortisol which can ultimately cause weight gain (often times in the abdomen).

2) Don’t skip meals. Aim for three square meals or six mini-meals everyday in order to avoid dips in blood sugar.

3) Sleep at least 8-10 hours a night. Lack of sleep has been strongly associated with weight gain due to a variety of physiologic changes that take place. Think of it has a free beauty treatment since good sleep will help do more for your skin than a facial.

What are you doing to be fit at any age?!

In your 60′s

How much physical activity do older adults in their 60′s and over need to do to keep healthy?

At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs,
hips, back, abdomen, chest, shoulders and arms).
75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips,
back, abdomen, chest, shoulders and

An equivalent mix of moderate and vigorous-intensity aerobic activity every week (for example two 30-minute runs plus 30 minutes of fast walking), and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

What counts as moderate-intensity aerobic activity?
Examples of activities that require moderate effort for most people include:

Walking fast doing water aerobics, ballroom and line dancing, riding a bike on level ground or with few hills playing doubles tennis, pushing a lawn mower and volleyball.

Every little helps

Inactive people get more immediate health benefits from being active again than people who are already fit. Some activity is better than none at all.

Moderate-intensity activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you’re exercising at a moderate intensity is if you can still talk but you can’t sing the words to a song.

Daily activities such as shopping, cooking or housework count towards your 150 minutes of moderate-intensity activity.

It is also important to minimise the amount of time you spend sitting watching TV, reading or listening to music. Some activity, however light, is better for your health than none at all.

What counts as vigorous-intensity aerobic activity?
Examples of activities that require vigorous effort for most people include:

Jogging or running, aerobics, swimming, fastriding a bike fast or on hills playing singles tennis, playing football,hiking up hill and energetic dancing.

Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.

In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

What counts as muscle-strengthening activity?
Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.

For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You’ll get even more benefits if you do 2 or 3 sets.

Preventing falls
Older adults at risk of falls, such as people with weak legs, poor balance and some medical conditions, should do exercises to improve balance and co-ordination on at least two days a week. These could include yoga, tai chi and dancing.

To gain health benefits from muscle-strengthening activities, you should do them to the point where you find it hard to complete another repetition.

There are many ways you can strengthen your muscles, whether at home or in the gym. Examples of muscle-strengthening activities include:

Carrying or moving heavy loads such as groceries, activities that involve stepping and jumping such as dancing, heavy gardening, such as digging or shovelling, exercises that use your body weight for resistance, such as push-ups or sit-ups and yoga.

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever’s best for you.

However, muscle-strengthening activities don’t count towards your aerobic activity total, so you’ll need to do them in addition to your aerobic activity.

Some vigorous-intensity aerobic activities may provide 75 minutes of aerobic activity and sufficient muscle-strengthening activity. Examples include circuit training and sports such as aerobic dancing or running.

In your 70′s and over


You lose about half of your muscle mass between the ages of 30 and 80. This natural consequence of aging reduces strength, slows metabolism, degrades key body functions such as cardiovascular performance and bone health, and can compromise longevity. What can you do about it – whether you’re 30 or 80 – to make sure you’re as healthy as possible for as long as possible? Stay active.

Not only can physical activity make the difference between becoming decrepit or staying fit and vital, it has now been identified as a major factor contributing directly to how long we can live. For example, Jeremy M. Jacobs, from Hebrew University Hadassah Medical School (Jerusalem, Israel), and colleagues examined the effects of continuing, increasing or decreasing physical activity on levels on survival, function and health status among the very old.

In their study involving 1,861 men and women, 70 to 88 years of age, and lasting for 18 years, the researchers found that elderly men and women who are physically active (four or more hours of physical activity per day) increase their chances of living longer and maintaining functional independence compared to their sedentary peers (less than four hours of physical activity daily). Among active 70-year-olds, the team found that only 15 percent died over the next eight years (pretty good, considering their age), compared to 27 percent of sedentary 70-year-olds. The differences were progressively more pronounced the older people got: Eight-year mortality was 26 percent for active 78-year-olds and 41 percent for sedentary peers; and among 85-year-olds, three-year mortality was roughly 7 percent for active individuals as compared to 24 percent for sedentary counterparts.

Not convinced yet? After all, four hours of physical activity daily may sound like quite a challenge. Well, here are a few other studies that suggest staying consistently active can contribute to a longer, better, healthier life.

Staying fit when you’re young is often less of a conscious effort than it is just a by-product of scrambling around experiencing everything life has to offer. As you age, if you’ve been committed to a fitness program, whether it be running, swimming or practicing yoga in order to stay fit, then unless you’ve been stricken by infirmity, there’s no reason to give it up. In fact, there’s evidence to prove that staying active well into your senior years will benefit you in every way. How to stay fit when you’re 70 or older just involves choosing the right activity.

Step 1

Plan on at least 30 minutes of brisk walking, jogging, swimming or cycling most days of the week to build or maintain your endurance. If you were a walker, runner or cyclist in your middle years, there’s no reason to give it up in your 70’s. Keep your doctor up to date with your activities during your yearly physical. As long as she is aware of your fitness program and can see no physical reason for you to stop training, then hit the road for some cardio. Go to the ACE Fitness website to plug your age into the target heart rate calculator. The maximum heart rate you should not exceed during a cardio workout varies with age.

Step 2

Start lifting. Being able to take care of your home and even lift a grand baby or two means proactively keeping up your strength. Buy a set of weights that includes two and five lb. dumbbells if you are a women and buy seven and ten lb. dumbbells if you are a man. Refer to the National Institute for Aging’s website for a strength training schedule. Along with safety tips, you’ll enjoy the detailed descriptions and picture of each strength training move. Devote 20 to 30 minutes at least two days a week to building your strength with weights

Step 3

Hit the mat. “Yoga in America” was a study conducted by “Yoga Journal” in 2008 which determined that of the 15.8 million people who practiced yoga, 18.4 percent were over the age of 55. If you have never attempted yoga, now’s the time to start. Staying fit in your 70’s has a lot to do with keeping your balance; many of the yoga poses are targeted towards helping you stay balanced and flexible. In addition, yoga poses can be adapted to any fitness level, body type and age.

Step 4

Join a sports league for seniors. Playing sports helps keep you fit when you’re 70. One of the advantages of age is that you have a lifetime of experience from which to draw and that can help you determine which activities you’d like to participate in. If you were mad for the court, whether that be tennis or badminton, dust off your racket and engage in a little friendly competition with your friends. On the other hand, if there was always something you wanted to try but didn’t have the time for, like golf or baseball, now you do.

You can improve your muscular tone and strength level at any age, including in your 70s. Regular exercise can help you to stay active and independent while also making everyday activities like grocery shopping and playing with grandchildren easier to perform. Strength training can also help alleviate some of the common conditions that come with aging, such as weight gain, stiff joints and depression. Don’t let your age keep you from becoming fit.

Step 1

Consult with a physician before starting a new strength-training or exercise program. Your doctor can help you determine the proper amount of exercise for your health and fitness level. Tell your doctor about all medications that you are currently taking and about any medical conditions or injuries that you may have.

Step 2

Warm up at the beginning of every exercise session with at least five to 10 minutes of light cardio, such as walking, stationary cycling or using the elliptical trainer.

Step 3

Ease into your fitness program slowly; attempting too much too soon can cause injuries. Increase the intensity of your workouts every two to three weeks with gradual progressions of either heavier resistance levels or more complex exercises. For example, start with beginner-level exercises if you have been sedentary for a while, such as squats with a chair for support, wall pushups and toe raises. Increase the challenge after a couple of weeks by progressing to exercises like biceps curls, step-ups, overhead presses and hip abductions. Continue this pattern and regularly add new and challenging exercises to your fitness routine.

Step 4

Complete at least two full-body, strength-training sessions per week. Allow 48 hours rest between sessions to give your muscles a chance to recover. Mix up your resistance by incorporating free weights, machines, cable pulleys, resistance bands and medicine balls into your workouts. For example, you may use dumbbells for biceps curls during one workout and then possibly resistance bands the next time you train. Keep the effort constant; all forms of resistance should yield eight to 12 repetitions per set with proper form.

Step 5

Develop a proper breathing pattern; holding your breath while lifting weights can negatively affect aspects of your health, such as your blood pressure. Avoid jerking or dropping the weights; lift the weight for a count of three, hold the contraction at the top of the exercise for one count and then take another three counts to return to starting position.

Step 6

Stretch at the end of your training session for approximately 10 to 15 minutes; stretching helps to elongate the muscles and aid with recovery. Target every muscle group that you exercised that day. Hold each stretch for 20 to 30 seconds. Breathe in through your nose for a count of five while stretching and exhale through your mouth, also for a count of five.

Seek the assistance of a personal trainer to determine the appropriate exercises for your fitness level, along with how to execute them with proper form.

Consult with a physician before starting a new strength-training or exercise program. Your doctor can help you determine the proper amount of exercise for your health and fitness level. Tell your doctor about all medications that you are currently taking and about any medical conditions or injuries that you may have.

Awesome Job Olivia!

It chokes me up when I hear stories like this!

Olivia-renita-fitnessI can’t believe I had left myself get to almost 220. Keep in mind I’m only 5’1 lol. Eating properly and exercise is the truth. Still not done yet ;) Renita Gholston, the entire Renita Fitness Studio staff and the other members are helping me get all the way!