Try this 5 minute core-sculpting plank sequence to build rock hard abs. The plank is one of the best exercises for a toned stomach because it works all the muscles of your core, especially the rectus abdominus (the “six-pack” muscles). Planks cause 100% activation of your six-pack muscle, whereas crunches cause only 64% activation.

ADVANCED: Perform the entire sequence for the stated time without rest.
ADVANCED-INTERMEDIATE: Perform the entire sequence for the stated time with 10 seconds rest in between each segment.
INTERMEDIATE: Perform the entire sequence with no rest but reduce the time in each segment to 20-30 seconds.
BEGINNER: Perform each segment in the sequence for 10-20 seconds per segment and take rest as needed.

This is a great quick ab routine to throw in to your workouts. Or drop down right now in your office or at home and do it! Keep consistent with it and you will see results! Note: If you have wrist issues, you can do forearm plank or you can grip a set of dumbbells.

Train. Nourish. Transform.

#fit #fitfam #fitmom #fitspo #fatburn #fitness #fitnessmotivation #getfit #fitspiration #fitnessaddict #fitlife #fitnessjourney #instafitness #plankchallenge #sixpack #absworkout #wootd #workout #weightloss #bodyafterbaby #homeworkout

Awesome 5 Minute Ab Sculpting Plank Sequence

Try this 5 minute core-sculpting plank sequence to build rock hard abs. The plank is one of the best exercises for a toned stomach because it works all the muscles of your core, especially the rectus abdominus (the “six-pack” muscles). Planks cause 100% activation of your six-pack muscle, whereas crunches cause only 64% activation.

ADVANCED: Perform the entire sequence for the stated time without rest.
ADVANCED-INTERMEDIATE: Perform the entire sequence for the stated time with 10 seconds rest in between each segment.
INTERMEDIATE: Perform the entire sequence with no rest but reduce the time in each segment to 20-30 seconds.
BEGINNER: Perform each segment in the sequence for 10-20 seconds per segment and take rest as needed.

This is a great quick ab routine to throw in to your workouts. Or drop down right now in your office or at home and do it! Keep consistent with it and you will see results! Note: If you have wrist issues, you can do forearm plank or you can grip a set of dumbbells.

Train. Nourish. Transform.

#fit #fitfam #fitmom #fitspo #fatburn #fitness #fitnessmotivation #getfit #fitspiration #fitnessaddict #fitlife #fitnessjourney #instafitness #plankchallenge #sixpack #absworkout #wootd #workout #weightloss #bodyafterbaby #homeworkout

I'm so excited to HIIT the new year with you all! 💦💪😘 The HIIT & Strength Series is back by popular demand! This series seriously shreds fat, defines muscle, and improves endurance and stamina. New workout is up on my YouTube channel (link in bio). Be sure to follow along with the Fitness As A Lifestyle Challenges given in my Fit Hits videos, to incorporate healthy diet and lifestyle habits to really hit your goals even faster.

Don’t forget to stop and say ‘hello’ - I love hearing from you. If there is anything special you want to work on, let me know - I take requests!

Join me on Facebook, Youtube, & Pinterest for fitness & diet tips, healthy recipes and meal planning.

Train. Nourish. Transform.

Fit Wear: 👚@marika_clothing 👖@adidaswomen 👟@Nike 
#fit #fitfam #fitmom #fitspo #fatburn #fitness #fitbody #getfit #fitnessmotivation #fitspiration #fitnessaddict #instafitness #fitlife #fitnessjourney #fitfluential #igfit #fitlifestyle #workout #wootd #weightloss #workoutvideo #weightlossjourney #bodyafterbaby #cardio #hiit #strongisthenewskinny #homeworkout

Total Body Smackdown: HIIT & Strength Workout #8

I’m so excited to HIIT the new year with you all! 💦💪😘 The HIIT & Strength Series is back by popular demand! This series seriously shreds fat, defines muscle, and improves endurance and stamina. New workout is up on my YouTube channel (link in bio). Be sure to follow along with the Fitness As A Lifestyle Challenges given in my Fit Hits videos, to incorporate healthy diet and lifestyle habits to really hit your goals even faster.

Don’t forget to stop and say ‘hello’ – I love hearing from you. If there is anything special you want to work on, let me know – I take requests!

Join me on Facebook, Youtube, & Pinterest for fitness & diet tips, healthy recipes and meal planning.

Train. Nourish. Transform.

Fit Wear: 👚@marika_clothing 👖@adidaswomen 👟@Nike
#fit #fitfam #fitmom #fitspo #fatburn #fitness #fitbody #getfit #fitnessmotivation #fitspiration #fitnessaddict #instafitness #fitlife #fitnessjourney #fitfluential #igfit #fitlifestyle #workout #wootd #weightloss #workoutvideo #weightlossjourney #bodyafterbaby #cardio #hiit #strongisthenewskinny #homeworkout

Hi everyone! I'm excited to be releasing new free workouts to the HIIT & Strength Series for a super fun and sweaty January Workout Challenge! You all really liked the series, so I'm bringing it back for January! 💦💪💕Workouts will be released on my YouTube channel Mondays and Thursdays. This series seriously shreds fat, defines muscle, and improves endurance and stamina. Follow along with the Fitness As A Lifestyle Challenges, given each week in my Fit Hits videos, to incorporate healthy diet and lifestyle habits to really hit your goals even faster.

Each workout in the HIIT & Strength series will have a HIIT (or Tabata) component combined with a strength component. The workouts in this series will range from 30-45 minutes, but you will need to plan for additional time for warm up and cool down, so plan on a 45-60 minute workout. Every third HIIT & Strength workout will be a HIIT & Strength MAX workout which will be two H&S workouts combined and are super mega body-transformers! It’s going to be a fun, calorie burning, muscle sculpting good month! 
Join me on YouTube (link in bio), Facebook, and Pinterest for workouts, fitness & diet tips, healthy recipes & meal planning. Don’t forget to stop and say ‘hello’ - I love hearing from you. If there is anything special you want to work on, let me know - I take requests!

Train. Nourish. Transform.

#fit #fitfam #fitmom #fitspo #fatburn #fitness #fitnessmotivation #getfit #fitnessaddict #fitspiration #instafitness #fitlife #stayfit #fitnessjourney #instafitness #fitfluential #workout #wootd #weightloss #workoutvideo #weightlossjourney #bodyafterbaby #hiit #homeworkout #cardio #tabata #toneup #januaryfitnesschallenge

It’s Baaaaack! New HIIT & Strength Challenge!

Hi everyone! I’m excited to be releasing new free workouts to the HIIT & Strength Series for a super fun and sweaty January Workout Challenge! You all really liked the series, so I’m bringing it back for January! 💦💪💕Workouts will be released on my YouTube channel Mondays and Thursdays. This series seriously shreds fat, defines muscle, and improves endurance and stamina. Follow along with the Fitness As A Lifestyle Challenges, given each week in my Fit Hits videos, to incorporate healthy diet and lifestyle habits to really hit your goals even faster.

Each workout in the HIIT & Strength series will have a HIIT (or Tabata) component combined with a strength component. The workouts in this series will range from 30-45 minutes, but you will need to plan for additional time for warm up and cool down, so plan on a 45-60 minute workout. Every third HIIT & Strength workout will be a HIIT & Strength MAX workout which will be two H&S workouts combined and are super mega body-transformers! It’s going to be a fun, calorie burning, muscle sculpting good month!
Join me on YouTube (link in bio), Facebook, and Pinterest for workouts, fitness & diet tips, healthy recipes & meal planning. Don’t forget to stop and say ‘hello’ – I love hearing from you. If there is anything special you want to work on, let me know – I take requests!

Train. Nourish. Transform.

#fit #fitfam #fitmom #fitspo #fatburn #fitness #fitnessmotivation #getfit #fitnessaddict #fitspiration #instafitness #fitlife #stayfit #fitnessjourney #instafitness #fitfluential #workout #wootd #weightloss #workoutvideo #weightlossjourney #bodyafterbaby #hiit #homeworkout #cardio #tabata #toneup #januaryfitnesschallenge

#bestnine2015 💕 It's been a great year! Here's to smashing our goals together in 2016! May your year be filled with adventure, health, happiness, peace, and love. 🎉

#workout #weightloss #weightlossjourney #fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitness #fitnessmotivation #getfit #fitspiration #fitmommy #fitnessaddict #fitlife #getfit #fitlife #fitnessjourney #instafitness #bodyafterbaby #hiit #homeworkout #healthyeating #newyearnewme #goodbye2015

It’s been a great year! Thank You All!

#bestnine2015 💕 It’s been a great year! Here’s to smashing our goals together in 2016! May your year be filled with adventure, health, happiness, peace, and love. 🎉

#workout #weightloss #weightlossjourney #fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitness #fitnessmotivation #getfit #fitspiration #fitmommy #fitnessaddict #fitlife #getfit #fitlife #fitnessjourney #instafitness #bodyafterbaby #hiit #homeworkout #healthyeating #newyearnewme #goodbye2015

This equipment-optional workout really targets the glutes for a defined, tight, and lifted booty. This is not just a squat challenge, we are hitting our booties at all angles with many different exercises! This workout is actually more than 300 reps because we count 6 low walking lunges as 1 rep. Do 2 rounds of this workout for a 600 rep challenge, or 3 rounds for a 900 rep challenge!
It’s a great one to smash out on New Year's day! I’m going to do it Jan 1- who’s with me? It’s a great way to set the tone for the new year and celebrate all the awesome things we are going to achieve in 2016. Or do it as an awesome booty burning goodby challenge to 2015. Whenever you do it - have fun, feel the burn, and get ready for a fantastic year of hitting our fitness goals together!
The most effective way to get a toned and lifted backside is to attack with a 3 pronged approach: strength training, cardio and diet. So for this workout we are going to up our calorie burn by taking limited rest breaks in between exercises to get our heart rate elevated while we work on the strength exercises targeting our backside. For the diet component follow along with the Fitness As A Lifestyle Challenges in J's Fit Hits episodes to supplement all your hard work!
Have fun and happy New Year my fit friends! May it be the best goal-smashing year yet!
Train. Nourish. Transform.

Please also join me on on YouTube (link in bio) Facebook, & Pinterest for fitness & diet tips, motivation, & healthy meal planning.

Fit Wear: 👚@marika_clothing 👖@soffeactive 👟@nike 
#fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitness #fitnessmotivation #getfit #fitspiration #fitnessaddict #fitlife #fitnessjourney #fitmommy #stayfit #fitfluential #instafitness #bootybuilding #bootyworkout #homeworkout #fatburn #strongisthenewskinny #workout #weightloss #weightlossjourney #toned #legworkout #bodyafterbaby #glutes

Booty Burn 300 Rep Challenge: Workout For New Years Day!

This equipment-optional workout really targets the glutes for a defined, tight, and lifted booty. This is not just a squat challenge, we are hitting our booties at all angles with many different exercises! This workout is actually more than 300 reps because we count 6 low walking lunges as 1 rep. Do 2 rounds of this workout for a 600 rep challenge, or 3 rounds for a 900 rep challenge!
It’s a great one to smash out on New Year’s day! I’m going to do it Jan 1- who’s with me? It’s a great way to set the tone for the new year and celebrate all the awesome things we are going to achieve in 2016. Or do it as an awesome booty burning goodby challenge to 2015. Whenever you do it – have fun, feel the burn, and get ready for a fantastic year of hitting our fitness goals together!
The most effective way to get a toned and lifted backside is to attack with a 3 pronged approach: strength training, cardio and diet. So for this workout we are going to up our calorie burn by taking limited rest breaks in between exercises to get our heart rate elevated while we work on the strength exercises targeting our backside. For the diet component follow along with the Fitness As A Lifestyle Challenges in J’s Fit Hits episodes to supplement all your hard work!
Have fun and happy New Year my fit friends! May it be the best goal-smashing year yet!
Train. Nourish. Transform.

Please also join me on on YouTube (link in bio) Facebook, & Pinterest for fitness & diet tips, motivation, & healthy meal planning.

Fit Wear: 👚@marika_clothing 👖@soffeactive 👟@nike
#fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitness #fitnessmotivation #getfit #fitspiration #fitnessaddict #fitlife #fitnessjourney #fitmommy #stayfit #fitfluential #instafitness #bootybuilding #bootyworkout #homeworkout #fatburn #strongisthenewskinny #workout #weightloss #weightlossjourney #toned #legworkout #bodyafterbaby #glutes

This Tabata lets no muscle escape brutality! It’s a total body workout with a lot of sneaky core work in every move. You can do 1-3 rounds of this workout or if you would like a 1 hour combined cardio and strength workout, I recommend combining with Lean Body Series 17 and Body Sculpt Strength 2. Have fun!

The Lean Body Series workouts are meant to be done at MAX intensity (individualized to you). If you are working at your MAX intensity, you will burn more in 1 round of this than you will in a longer less intense workout. It’s time saving and super effective fat burning and muscle sculpting at it’s finest!

Train. Nourish. Transform.

Join me on YouTube (link in bio), Facebook, & Pinterest for workouts, fitness & health tips, healthy recipes & meal planning.

#fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitness #fitnessmotivation #getfit #fitspiration #fitnessaddict #fitlife #fitnessjourney #fitgirl #stayfit #fitnessgirl #fitfluential #igfit #workout #weightloss #bodyafterbaby #tabata #hiit #homeworkout #fatburn #cardio #strongisthenewskinny #iwillwhatiwant

Full Body Burnout Tabata: Lean Body Series Workout #20

This Tabata lets no muscle escape brutality! It’s a total body workout with a lot of sneaky core work in every move. You can do 1-3 rounds of this workout or if you would like a 1 hour combined cardio and strength workout, I recommend combining with Lean Body Series 17 and Body Sculpt Strength 2. Have fun!

The Lean Body Series workouts are meant to be done at MAX intensity (individualized to you). If you are working at your MAX intensity, you will burn more in 1 round of this than you will in a longer less intense workout. It’s time saving and super effective fat burning and muscle sculpting at it’s finest!

Train. Nourish. Transform.

Join me on YouTube (link in bio), Facebook, & Pinterest for workouts, fitness & health tips, healthy recipes & meal planning.

#fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitness #fitnessmotivation #getfit #fitspiration #fitnessaddict #fitlife #fitnessjourney #fitgirl #stayfit #fitnessgirl #fitfluential #igfit #workout #weightloss #bodyafterbaby #tabata #hiit #homeworkout #fatburn #cardio #strongisthenewskinny #iwillwhatiwant

Working on a high protein cake pop recipe. The macros on this are awesome! High protein, high fiber, low carbs and very low sugar! All this AND they are actually tasty little protein bombs! My taste testers agree! Coming soon! 
For workouts, fitness & health tips, healthy recipes & meal planning, find me on Facebook, YouTube (link in bio), and Pinterest. 
Train. Nourish. Transform.

#fit #fitfam #fitmom #fitspo #fatburn #fitness #fitnessaddict #fitnessjourney #fitnessmotivation #getfit #fitspiration #fitlife #stayfit #fitfluential #gettingfit #eatclean #eatcleantraindirty #protein #proteinballs #healthyfood #healthychoices #healthydessert #healthylifestyle #cleaneating #chocolate #bodyafterbaby #homeworkout #workout #weightloss #weightlossjourney

Protein Cake Pops

Working on a high protein cake pop recipe. The macros on this are awesome! High protein, high fiber, low carbs and very low sugar! All this AND they are actually tasty little protein bombs! My taste testers agree! Coming soon!
For workouts, fitness & health tips, healthy recipes & meal planning, find me on Facebook, YouTube (link in bio), and Pinterest.
Train. Nourish. Transform.

#fit #fitfam #fitmom #fitspo #fatburn #fitness #fitnessaddict #fitnessjourney #fitnessmotivation #getfit #fitspiration #fitlife #stayfit #fitfluential #gettingfit #eatclean #eatcleantraindirty #protein #proteinballs #healthyfood #healthychoices #healthydessert #healthylifestyle #cleaneating #chocolate #bodyafterbaby #homeworkout #workout #weightloss #weightlossjourney

’Tis the season for sweets and treats and a time many of us find ourselves on the slipper candy-coated slope between sticking to healthy eating and falling right off the cliff. In this week’s Fit Hits I promised to post some additional tips on how to reduce your sugar intake, as well as a list of the 50 different names sugar goes by, so you can more easily recognize it on your food labels. These tips will help us master this week's Fitness As A Lifestyle Challenge. Go us!

I'm also working on some treat comfort food hacks. Coming soon!

Article is pasted to the top of my Facebook Page (search FitForceFX). Train. Nourish. Transform.

Join me on YouTube (link in bio), Facebook, and Pinterest for workouts, fitness & health tips, healthy recipes and meal planning.

#fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitnessaddict #fitness #fitnessjourney #getfit #fitspiration #fitgirl #fitlife #stayfit #fitfood #fitfluential #sugar #hiit #homeworkout #healthyeating #healthychoices #eatclean #eatcleantraindirty #cleaneating #bodyafterbaby

Tips & Tricks to Reduce Your Sugar Intake

’Tis the season for sweets and treats and a time many of us find ourselves on the slipper candy-coated slope between sticking to healthy eating and falling right off the cliff. In this week’s Fit Hits I promised to post some additional tips on how to reduce your sugar intake, as well as a list of the 50 different names sugar goes by, so you can more easily recognize it on your food labels. These tips will help us master this week’s Fitness As A Lifestyle Challenge. Go us!

I’m also working on some treat comfort food hacks. Coming soon!

Article is pasted to the top of my Facebook Page (search FitForceFX). Train. Nourish. Transform.

Join me on YouTube (link in bio), Facebook, and Pinterest for workouts, fitness & health tips, healthy recipes and meal planning.

#fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitnessaddict #fitness #fitnessjourney #getfit #fitspiration #fitgirl #fitlife #stayfit #fitfood #fitfluential #sugar #hiit #homeworkout #healthyeating #healthychoices #eatclean #eatcleantraindirty #cleaneating #bodyafterbaby

This week’s Fit Hits is dedicated to reducing that dreaded stubborn cellulite that affects so many of us. I’ve had a lot of questions regarding this issue. I've also got a new FITNESS AS A LIFESTYLE CHALLENGE for us this week. The challenge this week is one that is going to be hard for many, but it’s key to weight loss and health. I hope you’re still going strong with the challenges from the past weeks, as these challenges are meant to be continued as work-in-progress until they are ingrained in our lifestyle and come effortlessly. :-) Please stop by and say ‘hello’ and and let me know how you're doing. Send me any questions you want answered in the Q&A.

Train. Nourish. Transform.

For workouts, fitness & health tips, healthy recipes & meal planning, join me on YouTube (link in bio), Facebook, & Pinterest. 💪🌟 #fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitness #fitnessaddict #fitnessjourney #fitnessmotivation #getfit #fitlife #stayfit #cellulite #fitfluential #fitlifestyle #fitnesslifestyle #workout #weightloss #weightlossjourney #healthyfood #homeworkout #healthychoices #bodyafterbaby #healthylifestyle #healthyeating #cleaneating #eatclean #eatcleantraindirty

How To Reduce Cellulite: J’s Fit Hits #8

This week’s Fit Hits is dedicated to reducing that dreaded stubborn cellulite that affects so many of us. I’ve had a lot of questions regarding this issue. I’ve also got a new FITNESS AS A LIFESTYLE CHALLENGE for us this week. The challenge this week is one that is going to be hard for many, but it’s key to weight loss and health. I hope you’re still going strong with the challenges from the past weeks, as these challenges are meant to be continued as work-in-progress until they are ingrained in our lifestyle and come effortlessly. 🙂 Please stop by and say ‘hello’ and and let me know how you’re doing. Send me any questions you want answered in the Q&A.

Train. Nourish. Transform.

For workouts, fitness & health tips, healthy recipes & meal planning, join me on YouTube (link in bio), Facebook, & Pinterest. 💪🌟 #fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitness #fitnessaddict #fitnessjourney #fitnessmotivation #getfit #fitlife #stayfit #cellulite #fitfluential #fitlifestyle #fitnesslifestyle #workout #weightloss #weightlossjourney #healthyfood #homeworkout #healthychoices #bodyafterbaby #healthylifestyle #healthyeating #cleaneating #eatclean #eatcleantraindirty

Throw your muscles a curve ball with this toning workout for a smoking hot bikini butt! This is a no excuse workout - all bodyweight, quick, and it can be done ANYWHERE! Vacation, home, office, gym, playground while your kids are playing, at the mall waiting in line for Santa...literally anywhere. Great for men too! Everyone needs a strong and toned behind! This free workout can be found on my YouTube channel, Facebook page, and website. 💪👙 Join me on Facebook, Pinterest & YouTube (link in bio) for workouts, fitness & diet tips, healthy recipes & meal planning.

Train. Nourish. Transform.

#fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitness #fitnessaddict #fitnessjourney #fitnessmotivation #fitnessfreak #bootybuilding #homeworkout #glutes #getfit #fitgirl #fitlife #fitlifestyle #gettingfit #bodyafterbaby #toneup #workout #weightloss #weightlossjourney #quickworkout

12 Minute Bikini Butt Workout

Throw your muscles a curve ball with this toning workout for a smoking hot bikini butt! This is a no excuse workout – all bodyweight, quick, and it can be done ANYWHERE! Vacation, home, office, gym, playground while your kids are playing, at the mall waiting in line for Santa…literally anywhere. Great for men too! Everyone needs a strong and toned behind! This free workout can be found on my YouTube channel, Facebook page, and website. 💪👙 Join me on Facebook, Pinterest & YouTube (link in bio) for workouts, fitness & diet tips, healthy recipes & meal planning.

Train. Nourish. Transform.

#fit #fitfam #fitmom #fitspo #fatburn #fitbody #fitness #fitnessaddict #fitnessjourney #fitnessmotivation #fitnessfreak #bootybuilding #homeworkout #glutes #getfit #fitgirl #fitlife #fitlifestyle #gettingfit #bodyafterbaby #toneup #workout #weightloss #weightlossjourney #quickworkout