It’s a new week and I’ve got a new full body strength workout for you. It’s very important to incorporate strength training into your workout regime. Strength training gets you leaner, stronger, and healthier. It's not just for bodybuilders, it's a must for EVERYONE. Strength training has many benefits: it increases your metabolism, reduces blood pressure, reduces risk of osteoporosis, improves your ability to do everyday activities, and helps you look super toned and hot. ;-) So throw this strength workout into your schedule this week! One round is only 12 minutes. Repeat 1-3 times or add on another of my strength or HIIT workouts. Have fun with your fitness! 🔹Free workout on my YouTube and FB page (link in bio).🔹 Train. Nourish. Transform. 🔹Workouts, fitness & health tips, motivation, & healthy recipes. 🔹 Duds: 👚 @marika_clothing 👖@kyodanactivewear 👟 @nike 
#fit #fitfam #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitjourney #workout #weightloss #weightlossjourney #strengthtraining #strength #bodyweight #abs #healthy #healthylifestyle #muscle #motivation #girlswithmuscle #girlswholift #bodyafterbaby #sixpack #workoutvideo #freeworkouts #exercise #videooftheday

Body Sculpt Strength Workout

It’s a new week and I’ve got a new full body strength workout for you. It’s very important to incorporate strength training into your workout regime. Strength training gets you leaner, stronger, and healthier. It’s not just for bodybuilders, it’s a must for EVERYONE. Strength training has many benefits: it increases your metabolism, reduces blood pressure, reduces risk of osteoporosis, improves your ability to do everyday activities, and helps you look super toned and hot. 😉 So throw this strength workout into your schedule this week! One round is only 12 minutes. Repeat 1-3 times or add on another of my strength or HIIT workouts. Have fun with your fitness! 🔹Free workout on my YouTube and FB page (link in bio).🔹 Train. Nourish. Transform. 🔹Workouts, fitness & health tips, motivation, & healthy recipes. 🔹 Duds: 👚 @marika_clothing 👖@kyodanactivewear 👟 @nike
#fit #fitfam #fitspo #fitgirl #fitness #fitmamma #fitmommy #fitjourney #workout #weightloss #weightlossjourney #strengthtraining #strength #bodyweight #abs #healthy #healthylifestyle #muscle #motivation #girlswithmuscle #girlswholift #bodyafterbaby #sixpack #workoutvideo #freeworkouts #exercise #videooftheday

MOVE OF THE WEEK: Target those hard-to-define lower abs with the Lying Leg Raise V-tops exercise.  This move, combined with a proper diet will give you an awesome v-cut in your lower abs.

Technique:

1) Lie flat on your back with your legs extended in front of you.
2) Place your hands either by your sides or under your glutes with your palms down. This is your starting position.
3) As you keep your legs extended, straight as possible, slowly raise your legs until they make a 90-degree angle with the floor.
4) Raise your bottom off the ground with your legs straight up and as you do so separate your legs to make a “V” at the top. Hold the contraction at the top for a second.
5) Inhale as you slowly lower your bottom and then your legs back down to the starting position on the floor. That’s one rep.

Do 3 sets of 15 reps.

Follow me on YouTube and Facebook for free workouts, fitness & health tips, and healthy recipes. Link in bio.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitlife #fitchick #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessjourney #fitnessmotivation #videooftheday #abs #sixpack #bodyafterbaby #bikini #bikiniready #workout #homeworkout

MOVE OF THE WEEK: Lying Leg Raise V-tops

MOVE OF THE WEEK: Target those hard-to-define lower abs with the Lying Leg Raise V-tops exercise. This move, combined with a proper diet will give you an awesome v-cut in your lower abs.

Technique:

1) Lie flat on your back with your legs extended in front of you.
2) Place your hands either by your sides or under your glutes with your palms down. This is your starting position.
3) As you keep your legs extended, straight as possible, slowly raise your legs until they make a 90-degree angle with the floor.
4) Raise your bottom off the ground with your legs straight up and as you do so separate your legs to make a “V” at the top. Hold the contraction at the top for a second.
5) Inhale as you slowly lower your bottom and then your legs back down to the starting position on the floor. That’s one rep.

Do 3 sets of 15 reps.

Follow me on YouTube and Facebook for free workouts, fitness & health tips, and healthy recipes. Link in bio.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitlife #fitchick #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessjourney #fitnessmotivation #videooftheday #abs #sixpack #bodyafterbaby #bikini #bikiniready #workout #homeworkout

MOTW: Chair Ab Tucks. I’ve had several of you ask me how to target those pesky hard-to-get lower abs. This awesome exercise will help chisel those puppies! Sit-ups can sometimes turn into a momentum-assisted exercise, which means your abs aren’t working as much as they could be. Ab chair tucks give you a static contraction that forces your abdominals to work really hard, without assistance from momentum.

Technique:

1) Sit in a sturdy chair or stool with your knees pressed together and your hands beside your hips. 
2) Round your back and contract your abs tight as you press down with your arms to lift your hips and hover above the seat of the chair.
3) Lower yourself down slowly and repeat.
4) For added difficulty try extending your legs.

Tip: Try not to swing. Keeping the movement slow and controlled without swinging makes the movement even more difficult and more effective. Note: video has been sped up. Have fun!

Follow me on YouTube and Facebook for free workouts, health & fitness tips, and healthy recipes.

FitForceFX.com
Train. Nourish. Transform. 
#fit #fitfam #fitspo #fatburn #abs #core #sixpack #strength #fatloss #fitgirl #fitlife #fitmommy #fitjourney #fitnesslifestyle #fitnessmotivation #bikiniready #bodyafterbaby #bodyweightexercises #workoutvideo #weightlossjourney

Move of the Week: Chair Ab Tucks

MOTW: Chair Ab Tucks. I’ve had several of you ask me how to target those pesky hard-to-get lower abs. This awesome exercise will help chisel those puppies! Sit-ups can sometimes turn into a momentum-assisted exercise, which means your abs aren’t working as much as they could be. Ab chair tucks give you a static contraction that forces your abdominals to work really hard, without assistance from momentum.

Technique:

1) Sit in a sturdy chair or stool with your knees pressed together and your hands beside your hips.
2) Round your back and contract your abs tight as you press down with your arms to lift your hips and hover above the seat of the chair.
3) Lower yourself down slowly and repeat.
4) For added difficulty try extending your legs.

Tip: Try not to swing. Keeping the movement slow and controlled without swinging makes the movement even more difficult and more effective. Note: video has been sped up. Have fun!

Follow me on YouTube and Facebook for free workouts, health & fitness tips, and healthy recipes.

FitForceFX.com
Train. Nourish. Transform.
#fit #fitfam #fitspo #fatburn #abs #core #sixpack #strength #fatloss #fitgirl #fitlife #fitmommy #fitjourney #fitnesslifestyle #fitnessmotivation #bikiniready #bodyafterbaby #bodyweightexercises #workoutvideo #weightlossjourney

Today is the day for your 5 minute plank! Congratulations - you did it! For those of you who are reaching the end of the challenge today, a great way to keep up your abdominal strength and planking stamina is to do the following plank sequence (without rest, if you can). For those who are just starting the challenge, or who are partway through the challenge, you can also utilize this sequence during the challenge, if you are finding it difficult to maintain one position the entire time.

The plank is one of the most effective total body moves out there.  Congratulations on conquering the FitForceFX Plank Challenge and doing something really good for your body! 💪🌟👍 Full version viewable on my blog and Facebook page (link in bio). If you'd like to start the 30 day challenge, you can find it pinned to the top of my Facebook page.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitchick #FitForce #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnesslifestyle #fitnessmotivation #planking #plankchallenge #workout #bikiniready #bodyafterbaby #bodyweightexercises #abs #sixpack #strength #yoga #yogalove

5 Minute Plank Sequence

Today is the day for your 5 minute plank! Congratulations – you did it! For those of you who are reaching the end of the challenge today, a great way to keep up your abdominal strength and planking stamina is to do the following plank sequence (without rest, if you can). For those who are just starting the challenge, or who are partway through the challenge, you can also utilize this sequence during the challenge, if you are finding it difficult to maintain one position the entire time.

The plank is one of the most effective total body moves out there. Congratulations on conquering the FitForceFX Plank Challenge and doing something really good for your body! 💪🌟👍 Full version viewable on my blog and Facebook page (link in bio). If you’d like to start the 30 day challenge, you can find it pinned to the top of my Facebook page.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitchick #FitForce #fitmamma #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnesslifestyle #fitnessmotivation #planking #plankchallenge #workout #bikiniready #bodyafterbaby #bodyweightexercises #abs #sixpack #strength #yoga #yogalove

THREE new workouts coming your way soon! Just finished filming them today and they are full of healthy heart-pumping, fat-burning, strength-building, body-sculpting, mood-boosting, SWEATY goodness! And yes, that is a sweat droplet dripping off the tip of my nose.
I take requests, so let me know what type of workouts you want to see more of, or what goals you want to work on and I will accommodate. Hope you're all having a great day. 
Follow me on YouTube and Facebook (link in bio) for free workouts, health & fitness tips, and healthy recipes.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitchick #FitForce #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #fitnesslifestyle #fitnessmotivation #workout #workoutvideo #bikiniready #bodyafterbaby #hiit #tabata #cardio #girlswholift #girlswithmuscle #sweaty #burningcalories #abs #sixpack #sweat

THREE New Workouts Coming Your Way!

THREE new workouts coming your way soon! Just finished filming them today and they are full of healthy heart-pumping, fat-burning, strength-building, body-sculpting, mood-boosting, SWEATY goodness! And yes, that is a sweat droplet dripping off the tip of my nose.
I take requests, so let me know what type of workouts you want to see more of, or what goals you want to work on and I will accommodate. Hope you’re all having a great day.
Follow me on YouTube and Facebook (link in bio) for free workouts, health & fitness tips, and healthy recipes.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitchick #FitForce #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #fitnesslifestyle #fitnessmotivation #workout #workoutvideo #bikiniready #bodyafterbaby #hiit #tabata #cardio #girlswholift #girlswithmuscle #sweaty #burningcalories #abs #sixpack #sweat

About surviving that 5 minute plank:  If you started the FitForceFX Plank Challenge with me on the first of this month, then you are at 4.5 minutes and tomorrow is the big day! You are almost there! Congratulations - you rock! If you joined us late, took a break (aka “forgot

Surviving That 5 Minute Plank

About surviving that 5 minute plank: If you started the FitForceFX Plank Challenge with me on the first of this month, then you are at 4.5 minutes and tomorrow is the big day! You are almost there! Congratulations – you rock! If you joined us late, took a break (aka “forgot” to do your planks) or are just starting the Challenge now, you’ve got this! Here are some tips to survive the challenge… 1) Settle in and watch a music video on your iphone (placed on the floor in front of you – don’t strain your neck). This helped me immensely the last time I did this challenge and I made it to 5.5 minutes! Holding a plank for this long is not only physically taxing, but mentally taxing as well. I found it easier when I could take my mind off the pain and deflect the boredom.

2) Recruit your favorite cheerleaders. I had my kids and husband cheering me on to the last second!

The 5 minute plank is a paradox in that you are using relative inactivity to challenge and strengthen your abdominal muscles. It’s super TOUGH! But so are YOU! If you find you need to modify to get through it, switch your position or drop to your knees. Don’t compromise your form! It’s better to modify than to compromise form and potentially injure yourself.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitchick #FitForce #fitmommy #fitjourney #fitnessgoals #freeworkouts #fitnessjourney #fitjourney #fitnesslifestyle #fitnessmotivation #bikiniready #bodyafterbaby #bodyweightexercises #weightlossjourney #sixpack #strength #abs #hiit #healthy #homeworkout #healthylifestyle #planking #plankchallenge

Now this is a MOTIVATED plank, if I’ve ever seen one! What motivates you to plank?! If you started the FitForceFX Plank Challenge with us on the 1st of June, you are at 3 minutes already!  Awesome job! If you want to start, check out my Facebook Page to get started with the challenge! 💪 #fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitchick #FitForce #fitjourney #fitnessmotivation #abs #planking #plankchallenge #sixpack #strength #weightlossjourney #dog #hiit #homeworkout #healthylifestyle #fitnessgoals #yoga #yogalove #yogaisforeveryone

Plank Challenge Check-In!

Now this is a MOTIVATED plank, if I’ve ever seen one! What motivates you to plank?! If you started the FitForceFX Plank Challenge with us on the 1st of June, you are at 3 minutes already! Awesome job! If you want to start, check out my Facebook Page to get started with the challenge! 💪 #fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitchick #FitForce #fitjourney #fitnessmotivation #abs #planking #plankchallenge #sixpack #strength #weightlossjourney #dog #hiit #homeworkout #healthylifestyle #fitnessgoals #yoga #yogalove #yogaisforeveryone

MOVE OF THE WEEK: X-Crunch

Push past the standard crunch and sculpt your stomach with this awesome move. The X Crunch is sure to supercharge your ab workout! This is a simple exercise that gets the abs at different angles. With the legs coming off the floor, you’re getting your lower abs. And because you’re coming at an angle, you’re hitting your obliques and your rectus abdominis, too.

Technique: Lie on your back with arms and legs diagonally out so that your body forms an

MOVE OF THE WEEK: X-Crunch

MOVE OF THE WEEK: X-Crunch

Push past the standard crunch and sculpt your stomach with this awesome move. The X Crunch is sure to supercharge your ab workout! This is a simple exercise that gets the abs at different angles. With the legs coming off the floor, you’re getting your lower abs. And because you’re coming at an angle, you’re hitting your obliques and your rectus abdominis, too.

Technique: Lie on your back with arms and legs diagonally out so that your body forms an “X.” Keeping arms and legs straight, lift your opposite arm and leg off the floor until your hand and foot meet. Lower to the ground and repeat on the other side. Make sure you are lifting your head, neck, and shoulders off the ground.

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

#fit #fitfam #fitspo #fatburn #fatloss #fitness #fitgirl #fitchick #FitForce #fitmommy #fitjourney #fitnessgoals #fitnessjourney #fitnessmotivation #abs #sixpack #homeworkout #workout #workoutvideo #weightloss #bodyafterbaby #bikiniready

21 DAY BIKINI BODY BOOTCAMP NUTRITION GUIDE

T-Rex Hates Planks

How’s the Plank Challenge going for you guys? Better than T-Rex, I hope. If you started with us on the 1st of the month, you’re halfway there and at 90 seconds already! Way to go! If you are just joining us, welcome! The FitForceFX Plank Challenge can be found on my FB page (link in bio). #fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitchick #FitForce #fitgirls #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessquotes #fitnessjourney #fitnesslifestyle #fitnessmotivation #workout #weightloss #weightlossjourney #homeworkout #planking #plankchallenge #sixpack #abs #yoga #yogalove #yogaisforeveryone

MONDAY MOTIVATION: This makes me laugh, but it couldn't be more true. It’s near impossible to have a defined set of abs if our diet is complete crap. Having said that however, while eating well is absolutely a critical part of the process, we need to also have the proper foundation in place (ie. strong and developed ab muscles) which is achieved through exercise. Ab exercises build core muscle mass, accentuate individual ab muscles, and lay the foundation; a clean diet ensures that we can actually SEE what we've built. Even more important than aesthetics, of course, is feeling good and being healthy. It’s uncomfortable and dangerous to carry extra weight around the mid-section. Abdominal fat is linked to serious health complications, like cardiovascular disease - an even better reason for us to stop eating so much crap.

#fit #fitfam #fitspo #fitspo #fitgirl #fitness #FitForce #fitgirls #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessquotes #fitnessjourney #fitnesslifestyle #fitnessmotivation #motivation #motivational #mondaymotivation #motivationalquotes #sixpack #abs #bodyafterbaby #healthylifestyle #weightloss #weightlossjourney #eatclean #eatcleantraindirty

MONDAY MOTIVATION: The Best Ab Exercise

MONDAY MOTIVATION: This makes me laugh, but it couldn’t be more true. It’s near impossible to have a defined set of abs if our diet is complete crap. Having said that however, while eating well is absolutely a critical part of the process, we need to also have the proper foundation in place (ie. strong and developed ab muscles) which is achieved through exercise. Ab exercises build core muscle mass, accentuate individual ab muscles, and lay the foundation; a clean diet ensures that we can actually SEE what we’ve built. Even more important than aesthetics, of course, is feeling good and being healthy. It’s uncomfortable and dangerous to carry extra weight around the mid-section. Abdominal fat is linked to serious health complications, like cardiovascular disease – an even better reason for us to stop eating so much crap.

#fit #fitfam #fitspo #fitspo #fitgirl #fitness #FitForce #fitgirls #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessquotes #fitnessjourney #fitnesslifestyle #fitnessmotivation #motivation #motivational #mondaymotivation #motivationalquotes #sixpack #abs #bodyafterbaby #healthylifestyle #weightloss #weightlossjourney #eatclean #eatcleantraindirty