MOVE OF THE WEEK: Curtsey Lunge Tricep Extension. If you’ve been working out with me, you probably know by now that I love this variation of lunge. Also…who doesn’t love to curtsey? It’s effective and really hits a lot of muscles. The curtsy lunge works your glutes, tones your inner and outer thighs, and strengthens your calve muscles. It also challenges balance, and therefore your core. Throw in a tricep extension and you’ve got yourself an incredibly effective and efficient full body move! Have fun with it! (Note: video is sped up). Technique:

1) Begin standing with your feet hip width apart, arms at your sides.
2) Keeping your weight in your left food, take a big step back with your right leg, crossing it behind your left leg (as if about to curtsey).
3) Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees.
4) Begin your tricep extension at this bottom position and be sure to keep your elbows in close to your head through the entire movement.
5) Be sure to keep your abs tight and your back straight, chest up.
6) Holding your abs drawn in, return to the starting standing position, as you straighten your arms overhead, squeezing the triceps and keeping the arms and elbows tight to your ears. That’s one rep. Perform 12-15 reps before switching to the other side.

Tips: 
1) The movement can feel a little strange at first, so practice without weight until you feel comfortable.
2) As you lunge, keep your front knee right over your ankle and don’t let it go past your toes. Do not let your ankle roll in or out and keep your toes pointed straight ahead.
3) If it's difficult to balance, omit the tricep extension and use a wall for stability. Move away from the wall as your stability increases.

Train. Nourish. Transform. 🌟
Full real-time workouts, fitness & health tips, motivation, & healthy recipes.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #flexiblediet #freeworkouts #fitnessaddict #fitnessjourney #sixpack #workout #weightloss #weighttraining #weightlossmotivation #bodyafterbaby

MOVE OF THE WEEK: Curtsey Lunge Tricep Extension

MOVE OF THE WEEK: Curtsey Lunge Tricep Extension. If you’ve been working out with me, you probably know by now that I love this variation of lunge. Also…who doesn’t love to curtsey? It’s effective and really hits a lot of muscles. The curtsy lunge works your glutes, tones your inner and outer thighs, and strengthens your calve muscles. It also challenges balance, and therefore your core. Throw in a tricep extension and you’ve got yourself an incredibly effective and efficient full body move! Have fun with it! (Note: video is sped up). Technique:

1) Begin standing with your feet hip width apart, arms at your sides.
2) Keeping your weight in your left food, take a big step back with your right leg, crossing it behind your left leg (as if about to curtsey).
3) Bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees.
4) Begin your tricep extension at this bottom position and be sure to keep your elbows in close to your head through the entire movement.
5) Be sure to keep your abs tight and your back straight, chest up.
6) Holding your abs drawn in, return to the starting standing position, as you straighten your arms overhead, squeezing the triceps and keeping the arms and elbows tight to your ears. That’s one rep. Perform 12-15 reps before switching to the other side.

Tips:
1) The movement can feel a little strange at first, so practice without weight until you feel comfortable.
2) As you lunge, keep your front knee right over your ankle and don’t let it go past your toes. Do not let your ankle roll in or out and keep your toes pointed straight ahead.
3) If it’s difficult to balance, omit the tricep extension and use a wall for stability. Move away from the wall as your stability increases.

Train. Nourish. Transform. 🌟
Full real-time workouts, fitness & health tips, motivation, & healthy recipes.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #flexiblediet #freeworkouts #fitnessaddict #fitnessjourney #sixpack #workout #weightloss #weighttraining #weightlossmotivation #bodyafterbaby

Can't wait to see this guy and our little ones tomorrow. ❤️💕 Home sweet home tomorrow.

#fit #family #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #favoritethings #fitnessjourney #weekendwarrior #weighttraining #hiit #homegymlife #homeworkout #bikiniready #bodyafterbaby

Home Is Where The Heart Is.

Can’t wait to see this guy and our little ones tomorrow. ❤️💕 Home sweet home tomorrow.

#fit #family #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #favoritethings #fitnessjourney #weekendwarrior #weighttraining #hiit #homegymlife #homeworkout #bikiniready #bodyafterbaby

Love this workout check-in! 🌟 Awesome job on Lean Body Series Workout #8 by @houstonmuneca who dug deep and pushed through it. I had to dig really deep on this one too. 🙌 Nice job!!!! 🌟🌟🌟Repost @houstonmuneca with @repostapp.
・・・
Just finished LBS Tabata Workout No. 8 @fitforcefx that was tough but hang on #nevergiveup #weekendwarrior #upperbodyweights #fit #fitfam #fitness #strongeveryday #determinationhoustonmuneca with @repostapp.
・・・
Just finished LBS Tabata Workout No. 8 @fitforcefx that was tough but hang on #nevergiveup

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #weekendwarrior #workoutvideo #weighttraining #hiit #homegymlife #homeworkout #Tabata

I Love Your Workout Check-ins!

Love this workout check-in! 🌟 Awesome job on Lean Body Series Workout #8 by @houstonmuneca who dug deep and pushed through it. I had to dig really deep on this one too. 🙌 Nice job!!!! 🌟🌟🌟Repost @houstonmuneca with @repostapp.
・・・
Just finished LBS Tabata Workout No. 8 @fitforcefx that was tough but hang on #nevergiveup #weekendwarrior #upperbodyweights #fit #fitfam #fitness #strongeveryday #determinationhoustonmuneca with @repostapp.
・・・
Just finished LBS Tabata Workout No. 8 @fitforcefx that was tough but hang on #nevergiveup

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #weekendwarrior #workoutvideo #weighttraining #hiit #homegymlife #homeworkout #Tabata

It's the little things that make life wonderful. The little insignificant moments with those you love that matter most. Have a beautiful day, everyone.

Train. Nourish. Transform.
FitForceFX 💪 Workouts, fitness & health tips, motivation, & healthy recipes.. 💪

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #family #motivation #quoteoftheday #fitnessgoals #fitnessaddict #freeworkouts #favoritethings #hiit #homegymlife #healthylifestyle #gratitude #bodyafterbaby #yoga #yogalove

Enjoy the Little Things

It’s the little things that make life wonderful. The little insignificant moments with those you love that matter most. Have a beautiful day, everyone.

Train. Nourish. Transform.
FitForceFX 💪 Workouts, fitness & health tips, motivation, & healthy recipes.. 💪

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #family #motivation #quoteoftheday #fitnessgoals #fitnessaddict #freeworkouts #favoritethings #hiit #homegymlife #healthylifestyle #gratitude #bodyafterbaby #yoga #yogalove

Workout #8 in the Lean Body Series is now up on the FitForceFX channel (link in bio)! ! It's a full body workout but it's going to make your legs burn and shake (especially if you do Lean Body #7 right before). I had also done heavy legs the day prior so it was a major burn-out for my legs. Give it your all!

If you are just joining us, the Lean Body Series workouts are designed to burn fat and tone muscle.  This series will challenge your body and help you break through any plateaus. All fitness levels can do this series - just go at your own pace within the timed interval and take modifications, if you need to.

As you progress through the series, let me know how you are doing. I love getting your workout photo check-ins! You can tag me on Instagram or Facebook, or send me an email. 
Are you ready?! Let's go! 💪Follow me on Facebook and YouTube for workouts, fitness & health tips, motivation, & healthy recipes.💪 Train. Nourish. Transform. 
FitForceFX

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #workoutvideo #weekendwarrior #weightlossjourney #hiit #yoga #beastmode #bikiniready #bodyafterbaby #sixpack #sweat

Lean Body Series Workout #8

Workout #8 in the Lean Body Series is now up on the FitForceFX channel (link in bio)! ! It’s a full body workout but it’s going to make your legs burn and shake (especially if you do Lean Body #7 right before). I had also done heavy legs the day prior so it was a major burn-out for my legs. Give it your all!

If you are just joining us, the Lean Body Series workouts are designed to burn fat and tone muscle. This series will challenge your body and help you break through any plateaus. All fitness levels can do this series – just go at your own pace within the timed interval and take modifications, if you need to.

As you progress through the series, let me know how you are doing. I love getting your workout photo check-ins! You can tag me on Instagram or Facebook, or send me an email.
Are you ready?! Let’s go! 💪Follow me on Facebook and YouTube for workouts, fitness & health tips, motivation, & healthy recipes.💪 Train. Nourish. Transform.
FitForceFX

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #workoutvideo #weekendwarrior #weightlossjourney #hiit #yoga #beastmode #bikiniready #bodyafterbaby #sixpack #sweat

Done! 52:47! 💦💦 Workout today was the Grouse Grind

Mother Nature’s Stair Master

Done! 52:47! 💦💦 Workout today was the Grouse Grind “Mother Nature’s Stair Master”. Only 1.9 miles but 2800 ft straight up the side of the mountain. Some of it involves being on all fours since I’m short. Beat my time from last year! 💕💪 #hike #mothernature #fitfam #fitspo #fatburn #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #flexiblediet #freeworkouts #fitnessaddict #favoritethings #fitnessjourney #beastmode #bodyafterbaby #weightloss #weightlossjourney #nature

Even small things can have a big impact. A new study published in the Clinical Journal of the American Society of Nephrology shows that by adding a brief 2 minute, hourly stroll to your work day, you can burn up to an extra 400 calories a week and drop your mortality risk by a third. So, instead of sending that colleague an email, walk on over to their desk. Or, each time you have to go pee (I know you have to because you're a water drinking machine and injesting at least half your bodyweight in ounces) go to the restroom that’s farthest away, or even the one that is up the stairs on another floor. During your lunch break, take a walk around the block.

This doesn’t take the place of the recommended 2.5 hour weekly minimum of moderate to intense exercise, of course. But it’s encouraging to know, and good to remember, that every little bit counts. Do what you can as often as you can. #justmove 🌟🌟🌟 Train. Nourish. Transform.
FitForceFX

#fit #family #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #favoritethings #fitnessjourney #workout #weightloss #weightlossjourney #cardio #walk #bodyafterbaby #bikiniready #nature #healthylifestyle #yoga

Just Move.

Even small things can have a big impact. A new study published in the Clinical Journal of the American Society of Nephrology shows that by adding a brief 2 minute, hourly stroll to your work day, you can burn up to an extra 400 calories a week and drop your mortality risk by a third. So, instead of sending that colleague an email, walk on over to their desk. Or, each time you have to go pee (I know you have to because you’re a water drinking machine and injesting at least half your bodyweight in ounces) go to the restroom that’s farthest away, or even the one that is up the stairs on another floor. During your lunch break, take a walk around the block.

This doesn’t take the place of the recommended 2.5 hour weekly minimum of moderate to intense exercise, of course. But it’s encouraging to know, and good to remember, that every little bit counts. Do what you can as often as you can. #justmove 🌟🌟🌟 Train. Nourish. Transform.
FitForceFX

#fit #family #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #favoritethings #fitnessjourney #workout #weightloss #weightlossjourney #cardio #walk #bodyafterbaby #bikiniready #nature #healthylifestyle #yoga

I hope you guys are ready to sweat! I finished filming more workouts today for the Lean Body Series AND the Body Sculpt Series. I literally wrung a handful of sweat out of my ponytail at the end! That smile is for being done!!! Next workout will be posting in a couple days. In the meantime, if you're looking for a workout browse the FitForceFX YouTube channel. There are over 100 free home workouts on there, with lots of variety of formats and movements. All super effective, fun, and yes SWEATY! ;-) Train. Nourish. Transform.

FitForceFX

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #workoutvideo #weighttraining #weightlossjourney #cardio #hiit #homegymlife #homeworkout #beastmode #bikiniready #bodyafterbaby #Tabata #sweat #sweaty

Get Ready to Sweat!

I hope you guys are ready to sweat! I finished filming more workouts today for the Lean Body Series AND the Body Sculpt Series. I literally wrung a handful of sweat out of my ponytail at the end! That smile is for being done!!! Next workout will be posting in a couple days. In the meantime, if you’re looking for a workout browse the FitForceFX YouTube channel. There are over 100 free home workouts on there, with lots of variety of formats and movements. All super effective, fun, and yes SWEATY! 😉 Train. Nourish. Transform.

FitForceFX

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #workoutvideo #weighttraining #weightlossjourney #cardio #hiit #homegymlife #homeworkout #beastmode #bikiniready #bodyafterbaby #Tabata #sweat #sweaty

This is workout #7 in the Lean Body Series. I did this one after burning out my legs the day prior, then I added LBS #8 and followed with BodySculpt #4 (both posting soon). My muscles were screaming and shaking and sweat was dropping by the bucketful. It feels so good (when your done). ;-) It's a fun one!

If you are just joining us, the Lean Body Series workouts are designed to burn fat and tone muscle.  This series will challenge your body and help you break through any plateaus. All fitness levels can do this series - just go at your own pace within the timed interval and take modifications, if you need to.

As you progress through the series, let me know how you are doing. I love getting your workout photo check-ins! You can tag me on Instagram or Facebook, or send me an email. 
Train. Nourish. Transform. 💪follow me on Facebook and YouTube (link in bio) for workouts, fitness & health tips, motivation, & healthy recipes.💪 #fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #bikini #beastmode #bodyafterbaby #bikiniready #cardio #workout #workoutvideo #homegymlife #homeworkout #hiit #itallstartshere

Lean Body Series: Workout #7

This is workout #7 in the Lean Body Series. I did this one after burning out my legs the day prior, then I added LBS #8 and followed with BodySculpt #4 (both posting soon). My muscles were screaming and shaking and sweat was dropping by the bucketful. It feels so good (when your done). 😉 It’s a fun one!

If you are just joining us, the Lean Body Series workouts are designed to burn fat and tone muscle. This series will challenge your body and help you break through any plateaus. All fitness levels can do this series – just go at your own pace within the timed interval and take modifications, if you need to.

As you progress through the series, let me know how you are doing. I love getting your workout photo check-ins! You can tag me on Instagram or Facebook, or send me an email.
Train. Nourish. Transform. 💪follow me on Facebook and YouTube (link in bio) for workouts, fitness & health tips, motivation, & healthy recipes.💪 #fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #bikini #beastmode #bodyafterbaby #bikiniready #cardio #workout #workoutvideo #homegymlife #homeworkout #hiit #itallstartshere

My husband likes to pull funny stills from my workouts and send them to me. This gem is part of a fun combo move in the next Lean Body Series workout posting soon! 💪 Hope everyone is having a great day!

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #workoutvideo #weightlossjourney #beastmode #bodyafterbaby #hiit #cardio

Another LBS Workout Coming Soon!

My husband likes to pull funny stills from my workouts and send them to me. This gem is part of a fun combo move in the next Lean Body Series workout posting soon! 💪 Hope everyone is having a great day!

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitforcefx #fitjourney #fitnessgoals #freeworkouts #fitnessaddict #fitnessjourney #workout #weightloss #workoutvideo #weightlossjourney #beastmode #bodyafterbaby #hiit #cardio