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FiA is Females In Action | January 17, 2017

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Pawley’s Island (SC)

Team Tabata Bootcamp

January 15, 2017 |

Warm up

Split into 2 teams; one team does 20 yard sprint while the other team does one of the exercises below .  They keeping doing the exercise until the last person from the sprinting team returns then they switch … Read More

FRENZY – FIA Pawleys Island

December 30, 2016 |

7 PAX showed up for very chilly workout this morning.  But the layers didn’t last long as we plowed though a sweat fest of a workout.  See the attached for the Thang!

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TRUE GRIT – FIA Pawleys Island

December 27, 2016 |

4 PAX brought true grit on Monday morning for a 5:15am workout with weights.  A little bit of cardio, but mostly strength training for only the tough!  The FIA ladies owned it!  See attached for the Thang!

Wednesday’s workout is … Read More

‘Twas the morning before Christmas Workout

December 25, 2016 |

3 PAX adventured to the playground for a dark 6:30am start on Saturday, Dec 24. as we tested our strength for a ‘Twas the morning before Christmas Workout.  Fun workout, upper body was greatly tested and new terrain pushed some … Read More

Chief’s Place Backblast–Ring of Fire!

November 26, 2016 |

Four lovely FiAs and one 2.0 joined me this morning to get their Shop Small Saturday started right!  Here’s how it went down…


Line up on one side of the parking lot and butt kick to other side and … Read More

Chief’s Place PreBlast–Got a Bucket?

November 25, 2016 |

So I’m on vacation…I haven’t joined a Saturday FiA workout in years, much less Qed one!  Okay, so I’ve never Qed a Saturday workout, but tomorrow is my day!  Join me at for an oldie, but a goodie!  Stolen from … Read More


November 25, 2016 |

4 PAX torched post turkey day calories this morning ensuring no wobble after the gobble!  :o)   Way to go ladies!!!  Very excited to have Elsa from Charlotte with us!

Here’s how it went down!  Check the image for The … Read More

HIIT Workout

November 21, 2016 |

Great workout today ladies!! Here is how it went down: HIIT Workout

Warm up

1 min of each

1. Push ups 2. Sprints 3. Plank 4. Mountain Climbers 5. Tricep side push up 6. Jumping Jacks 7. Donkey Kicks … Read More

STRONG – FIA Pawleys Island

November 14, 2016 |

FIRST TIME Q for Freestyle and she rocked it!  Freestyle and Coach Co-Q’d for a awesome combination for a full body beat down and killer Abs!  Seven PAX braved a chilly, damp morning and started their week off STRONG!  See … Read More

Pilates Inspired Workout

October 27, 2016 |

Warm up

Criss cross inhales and exhales

Twist Inhales and exhales

Rock side to side stretch

Legs out and scoop stretch

Legs out and reverse scoop stretch


Ear to shoulder

The Thang

All for 1 minute


Single leg … Read More

NEVER HAVE I EVER – FIA Pawleys Island

October 17, 2016 |

13 PAX tackled Monday for a rousing game of Never Have I Ever, The Ring of Fire, and abs.  Don’t worry the game was PG13 and had Yes, No and Plead the 5th answer options!  Check out the image attached … Read More

Hurricane Workout!

October 14, 2016 |

Well we got a real hit from Hurricane Matthew so what better way to hit back than do a Hurricane workout this Friday!

Warm up

Mummy walkers, arm circles, toe taps, side lunges, standing cat/cow

We did the Category 2 … Read More

FRENZY – FIA Pawleys Island

October 3, 2016 |

13 PAX pushed through an insane workout this morning! Strong, Strong, STRONG!!! Check out the Thang below and be sure to read the inspiration…we all particularly enjoyed it this morning! WAY TO GO FIA PAWLEYS!  We did 3x Circuit 1, … Read More

FIA Physical Fitness Test

September 30, 2016 |

FIA Physical Fitness Test

1 Minute times – count how many you can do

Crunches or Full sit up


Push ups (full or knee)


This set see how long you can hold them:

Plank (forearm or High)

Wall … Read More

Girls of FIA

September 30, 2016 |

Warm up

Jog in place, Tap backs, Side Lunge stretch, Toe kicks, Shoulder Rolls

Roxanne – Burpees everytime Sting sings Roxanne jogging otherwise

Dora 1,2,3

100 tricep dips (harder version is leg up)

200 Mountain climbers (harder version to do … Read More

Rainy Day Pilates

September 30, 2016 |

Rain today so we did a rainy day Pilates workout

Warm up

Sitting criss cross – inhale / exhale arms up and down

Sitting criss cross – inhale /exhale while arms go up then twist down

Rock side to side … Read More

Kitchen Sink Workout

September 21, 2016 |

A little big of everything including the “kitchen sink”!

Warm up

CIRCUIT #1 – all 1 minute unless noted

1.- Plank to Crescent pose

2.- Stationary squat (hold squat) with overhead press (weights)

3. – Stationary squat (hold squat) with row … Read More

FIT TEST – FIA Pawleys Island

September 21, 2016 |

9 PAX faced FIA Pawleys Island’s first Fit Test and dominated!!!  WOOHOO – strong, strong ladies!  Check out the image below for The Thang (special thanks to Shooting Star FIA for Fit Test inspiration!)  Next Wednesday (9/28), Hightower will lead … Read More

BALANCING ACT – FIA Pawleys Island

September 19, 2016 |

4 PAX braved a torrential downpour as we challenged our bodies to a no-impact (but certainly not easy) functional strength, balance and core workout under the walkway at the grocery store.  See image below for The Thang.

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GRAND Old Time – FIA Pawleys Island

September 16, 2016 |

9 PAX Crushed 1,000 reps during our Grand Old Time workout on Wednesday!  Hence the name (see what I did there?!?) Check out the below image for The Thang!  

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