Fall seven times, stand up eight.

MyMantra Day 3: Warrior

Fall seven times, stand up eight. “I am strong because I’ve been weak. I am fearless because I’ve been afraid. I am wise, because I’ve been foolish.” -unknown

Day 3 ‪#‎MyMantra‬ ~ Warrior ~ Host: @beachyogagirl Sponsor: @mantraband

#fit #family #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #yoga #yogalove #yogaisforeveryone #headstand #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #workout #weightloss #weightlossjourney #warrior #bodyafterbaby #bikiniready #bodyweightexercises

So, today I sat on my butt most of the day, but at least I got to see this! Whale was getting exercise!

#whalewatching #humpback #canada #britishcolumbia #beautifulbc #fit #fitfam #fitspo #yoga #yogalove #yogaisforeveryone #fitgirl #fitmamma #fitmommy #fitjourney #strength #bodyweightexercises #whale #ocean #westcoast

Still On Vacation!

So, today I sat on my butt most of the day, but at least I got to see this! Whale was getting exercise!

#whalewatching #humpback #canada #britishcolumbia #beautifulbc #fit #fitfam #fitspo #yoga #yogalove #yogaisforeveryone #fitgirl #fitmamma #fitmommy #fitjourney #strength #bodyweightexercises #whale #ocean #westcoast

New workout is up!

Ripped Body Strength

New workout is up! “Ripped Body Strength” can be found on my YouTube channel and FB page (link in bio). Strength training is very important to include in your workout regime. This workout is a strength workout but it will also raise your heart rate. If you would like more cardio, add in some burpees, or cardio of your choice, between each exercise, or pair this workout with one of my HIIT or Tabata workouts.
Benefits of Strength Training:
1) Improves balance, strength, and body mechanics.
2) Stops, prevents, and even reverses bone and muscle loss (especially important after 40).
3) Assists in weight loss (and helps keep it off for good).
4) Asthetics – muscular definition!
5) Boosts energy levels and improves mood.
6) More muscle = more calories burned at rest, since more calories are used to maintain muscle than fat. Strength training can boost your metabolism by 15%, which can really jumpstart a weight loss plan.

This is why I always include strength components even with my hardcore cardio HIIT and Tabata workouts. Now let’s go build some muscle!

FitForceFX.com
Train. Nourish. Transform.
Follow me on YouTube and Facebook for free workouts, fitness & health tips, motivation, & healthy recipes.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #workout #weightloss #workoutvideo #weightlossjourney #bodyafterbaby #bikiniready #bodyweightexercises #strength #healthylifestyle #sweat #strongnotskinny

This is the already killer Bhavnani Burpee amped-up even more. This exercise will work your entire body and really make your core, leg, and glute muscles WORK! Ass-kicking cardio and strength in one move! Challenges your balance too! The key is to not rush your time on top of the Bosu. The pause on top of the Bosu after the initial landing and the jump squat landing is what makes it extra challenging. All your core, leg and glute muscles have to work hard to keep you on that Bosu. It’s easy to just jump on and bounce, but to stay balanced is what really activates your muscles. Burn, baby, burn!

Technique:

1. Begin standing about 3 feet from the Bosu (depending on your height).
2. Take a “long-jump” onto the Bosu, landing in a semi-squat position. Hold for a couple seconds.
3. Squat and then jump vertically above the Bosu, landing back on the Bosu.
3. Jump backwards off the Bosu.
4. Kick your feet back to a plank.
5. Perform a push-up.
6. Immediately return your feet to the squat position. That’s one rep.

Beginners: You can perform this move on the floor without a Bosu. Simply perform a long-jump on level ground. You can also remove the push-up portion.

FitForceFX.com
Train. Nourish. Transform. 
Follow me on YouTube and Facebook (link in bio) for workouts, fitness & health tips, nutrition, & healthy recipes.

Amp’d Bhavnani Burpee
Music: Executed Monster by Roberro
http://ccmixter.org/files/Robbero/41427
CC Attribution (3.0)

#fit #fitfam #fitspo #flying #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #workout #weightloss #workoutvideo #weightlossjourney #bosu #burpee #bikiniready #bodyafterbaby #bodyweightexercises #cardio #hiit #Tabata #toneitup

MOTW Part 2: Amp’d Bhavnani Burpee

This is the already killer Bhavnani Burpee amped-up even more. This exercise will work your entire body and really make your core, leg, and glute muscles WORK! Ass-kicking cardio and strength in one move! Challenges your balance too! The key is to not rush your time on top of the Bosu. The pause on top of the Bosu after the initial landing and the jump squat landing is what makes it extra challenging. All your core, leg and glute muscles have to work hard to keep you on that Bosu. It’s easy to just jump on and bounce, but to stay balanced is what really activates your muscles. Burn, baby, burn!

Technique:

1. Begin standing about 3 feet from the Bosu (depending on your height).
2. Take a “long-jump” onto the Bosu, landing in a semi-squat position. Hold for a couple seconds.
3. Squat and then jump vertically above the Bosu, landing back on the Bosu.
3. Jump backwards off the Bosu.
4. Kick your feet back to a plank.
5. Perform a push-up.
6. Immediately return your feet to the squat position. That’s one rep.

Beginners: You can perform this move on the floor without a Bosu. Simply perform a long-jump on level ground. You can also remove the push-up portion.

FitForceFX.com
Train. Nourish. Transform.
Follow me on YouTube and Facebook (link in bio) for workouts, fitness & health tips, nutrition, & healthy recipes.

Amp’d Bhavnani Burpee
Music: Executed Monster by Roberro
http://ccmixter.org/files/Robbero/41427
CC Attribution (3.0)

#fit #fitfam #fitspo #flying #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #workout #weightloss #workoutvideo #weightlossjourney #bosu #burpee #bikiniready #bodyafterbaby #bodyweightexercises #cardio #hiit #Tabata #toneitup

Move of the Week: Bhavnani Burpee

This is a great exercise that works your entire body and makes your core and lower body work EXTRA hard. This one move will develop strength, explosive power, and endurance, while giving you an ass-kicking workout that also blasts your fat-loss and tones and defines your leg and glute muscles. And it’s fun too! Add it into your next workout! The key is to not rush this one. The pause on top of the Bosu is what makes it really difficult. It’s easy to just jump on and bounce, but to stay balanced is what really activates your core and leg muscles. Feel the burn!

Technique:

1. Begin standing about 3 feet from the Bosu (depending on your height).
2. Take a “long-jump” onto the Bosu, landing in a semi-squat position. Hold for a couple seconds.
3. Jump backwards off the Bosu.
4. Kick your feet back to a plank.
5. Perform a push-up.
6. Immediately return your feet to the squat position. That’s one rep.

Beginners: You can perform this move on the floor without a Bosu. Simply perform a long-jump on level ground. You can also remove the push-up portion.
Advanced: Add in a jump squat on top of the Bosu immediately after your initial semi-squat landing. Video of that coming soon in the “Amp’d up Bhavnani Burpee”. Don’t forget to pause on top of the Bosu! That’s where challenge is! 🔹🔹Duds: 👚 @kyodanactivewear 👖@adidaswomen 👟 @nike 🔹🔹#fit #fitfam #fitspo #fatburn #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #hiit #burpee #bosu #cardio #Tabata #weightlossjourney #weekendwarrior #videooftheday #motivation #bodyweightexercises #bikiniready @samirb #workout #workoutvideo #sweat #sweaty #fatloss #exercise

Move of the Week: Bhavnani Burpee

Move of the Week: Bhavnani Burpee

This is a great exercise that works your entire body and makes your core and lower body work EXTRA hard. This one move will develop strength, explosive power, and endurance, while giving you an ass-kicking workout that also blasts your fat-loss and tones and defines your leg and glute muscles. And it’s fun too! Add it into your next workout! The key is to not rush this one. The pause on top of the Bosu is what makes it really difficult. It’s easy to just jump on and bounce, but to stay balanced is what really activates your core and leg muscles. Feel the burn!

Technique:

1. Begin standing about 3 feet from the Bosu (depending on your height).
2. Take a “long-jump” onto the Bosu, landing in a semi-squat position. Hold for a couple seconds.
3. Jump backwards off the Bosu.
4. Kick your feet back to a plank.
5. Perform a push-up.
6. Immediately return your feet to the squat position. That’s one rep.

Beginners: You can perform this move on the floor without a Bosu. Simply perform a long-jump on level ground. You can also remove the push-up portion.
Advanced: Add in a jump squat on top of the Bosu immediately after your initial semi-squat landing. Video of that coming soon in the “Amp’d up Bhavnani Burpee”. Don’t forget to pause on top of the Bosu! That’s where challenge is! 🔹🔹Duds: 👚 @kyodanactivewear 👖@adidaswomen 👟 @nike 🔹🔹#fit #fitfam #fitspo #fatburn #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #hiit #burpee #bosu #cardio #Tabata #weightlossjourney #weekendwarrior #videooftheday #motivation #bodyweightexercises #bikiniready @samirb #workout #workoutvideo #sweat #sweaty #fatloss #exercise

A new workout is up and I’m excited to say that this is my 100th video! So, what better workout to celebrate this milestone with than an intense full body Tabata named, “Punisher”. ;-) I hope you like it! Thanks for working out with me! 💕🌟 Send me your workout check-ins as I love to see how hard all you awesome people are working!💪💦 Follow me on YouTube and Facebook for workouts, fitness & health tips, motivation, & healthy recipes. 💪 Duds: 👚 @kyodanactivewear 👖@adidaswomen 👟 @nike 
fitfam #fit #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #workout #weightloss #workoutvideo #weightlossjourney #bodyafterbaby #bikiniready #bodyweightexercises #cardio #hiit #tabata #calorieburn #fatburn #healthylifestyle #sweat #sixpack #strongereveryday #itallstartshere

“Punisher” Full Body Tabata Workout

A new workout is up and I’m excited to say that this is my 100th video! So, what better workout to celebrate this milestone with than an intense full body Tabata named, “Punisher”. 😉 I hope you like it! Thanks for working out with me! 💕🌟 Send me your workout check-ins as I love to see how hard all you awesome people are working!💪💦 Follow me on YouTube and Facebook for workouts, fitness & health tips, motivation, & healthy recipes. 💪 Duds: 👚 @kyodanactivewear 👖@adidaswomen 👟 @nike
fitfam #fit #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #workout #weightloss #workoutvideo #weightlossjourney #bodyafterbaby #bikiniready #bodyweightexercises #cardio #hiit #tabata #calorieburn #fatburn #healthylifestyle #sweat #sixpack #strongereveryday #itallstartshere

A new workout is up on my YouTube channel and Facebook page (link in bio). Lean Body & Chiseled Abs combines both Tabata and strength in one effective workout. Burn fat and carve muscle definition with this super efficient and effective workout. Repeat 1-3x. Don't forget to have fun! 
Follow me on YouTube and Facebook for free workouts, health & fitness tips, motivation, and healthy recipes.

Train. Nourish. Transform.
FitForceFX

#fit #fitfam #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #workout #weightloss #workoutvideo #weightlossjourney #videooftheday #bodyafterbaby #bodyweightexercises #healthy #healthychoice #healthylifestyle #tabata #strength #hiit #girlswholift #girlswithmuscle #sixpack #strongereveryday

Lean Body & Chiseled Abs Tabata & Strength

A new workout is up on my YouTube channel and Facebook page (link in bio). Lean Body & Chiseled Abs combines both Tabata and strength in one effective workout. Burn fat and carve muscle definition with this super efficient and effective workout. Repeat 1-3x. Don’t forget to have fun!
Follow me on YouTube and Facebook for free workouts, health & fitness tips, motivation, and healthy recipes.

Train. Nourish. Transform.
FitForceFX

#fit #fitfam #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #workout #weightloss #workoutvideo #weightlossjourney #videooftheday #bodyafterbaby #bodyweightexercises #healthy #healthychoice #healthylifestyle #tabata #strength #hiit #girlswholift #girlswithmuscle #sixpack #strongereveryday

Have you tried my 5 minute plank sequence? It's a great way to define your abs and build strength. Try doing it as a finisher to your workouts. Have fun!

Full size image can be found on my website and FB page (link in bio). 💪 #fit #fitfam #fitspo #fitgirl #fitness #plank #planking #plankchallenge #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #yogalove #yoga #workout #weightloss #abs #weightlossjourney #bodyafterbaby #bodyweightexercises #strength #strongereveryday #bikiniready

5 Minute Plank Sequence

Have you tried my 5 minute plank sequence? It’s a great way to define your abs and build strength. Try doing it as a finisher to your workouts. Have fun!

Full size image can be found on my website and FB page (link in bio). 💪 #fit #fitfam #fitspo #fitgirl #fitness #plank #planking #plankchallenge #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #yogalove #yoga #workout #weightloss #abs #weightlossjourney #bodyafterbaby #bodyweightexercises #strength #strongereveryday #bikiniready

Something to give you a little laugh while you're doing this week’s

Laugh. It’s good exercise too.

Something to give you a little laugh while you’re doing this week’s “Move of the Week”. You ARE doing the MOTW every week, aren’t you?!?! 😉 Follow on YouTube and Facebook for free workouts, health & fitness tips, motivation and healthy recipes.

FitForceFX.com
Train. Nourish Transform.

#fit #fitfam #pushups #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #muscle #motivation #funny #bodyafterbaby #bodyweightexercises #workout #weightloss #workoutvideo #weightlossjourney #girlswithmuscle #girlswholift #abs

A new HIIT workout is up (link in bio). This one is up there as one of my very favorites. I hope you guys like it too! This workout is designed for getting a lean and toned lower body and defined abs. It's a killer workout but it's got a high FUN factor. FitForceFX definition of fun:

fun (fən): noun
1.muscle burning, sweaty ass-kicking 😜😳😜 🔹Follow me on YouTube and Facebook for free workouts, health & fitness tips, motivation, and healthy recipes. 💪 #fit #fitfam #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #workout #weightloss #workoutvideo #weightlossjourney #videooftheday #bodyafterbaby #bodyweightexercises #healthylifestyle #hiit #cardio #girlswholift #girlswithmuscle

Killer Legs & Abs Shred

A new HIIT workout is up (link in bio). This one is up there as one of my very favorites. I hope you guys like it too! This workout is designed for getting a lean and toned lower body and defined abs. It’s a killer workout but it’s got a high FUN factor. FitForceFX definition of fun:

fun (fən): noun
1.muscle burning, sweaty ass-kicking 😜😳😜 🔹Follow me on YouTube and Facebook for free workouts, health & fitness tips, motivation, and healthy recipes. 💪 #fit #fitfam #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #workout #weightloss #workoutvideo #weightlossjourney #videooftheday #bodyafterbaby #bodyweightexercises #healthylifestyle #hiit #cardio #girlswholift #girlswithmuscle