MOVE OF THE WEEK: Single leg chair squat. This challenging exercise is a must for any workout routine. It not only works the obvious larger muscles like the gluteus maxims, quads and hamstrings, but also the smaller muscles like the abductors, gluteus medius, and quadratus lumborum in ways we can't duplicate when training two legs at a time. That’s why I’m always talking up single-leg moves!!!
You really can’t cheat on this exercise, so it’s even more effective! This move takes the best glute activation a squat can offer and the best hip and thigh activation that a lunge can offer and rolls it all into one amazingly effective and efficient exercise.  I like to add a little extra challenge by including a weighted static arm extension. 
Technique:

1) Begin standing within sitting distance to the edge of a chair with your arms outstretched, and 10lb weight in hands, left food solidly on the floor and right leg elevated in front of you, off the ground about 8-12 inches.
2) Engage your abs and SLOWLY shift your glutes backwards (as you do in a regular squat) and touch down briefly on the chair.
3) Engage your glutes and abs and push back up off the heel of your left foot to back to the starting position. You'll be using a TON of core work for stability that will keep you from falling over. Make sure you fully stand all the way up and then slightly press your hip forward to give your glutes an extra squeeze. That’s one rep.

Do 3 sets of 12 reps.

Tips: 
1) Make sure you are not leading with your knee when sitting back down. Always lead with your hips first. 
2) To help keep your balance, find a spot in front of you and stay focused on it throughout this exercise. Tall straight back and abs engaged the entire time.

This is an awesomely effective exercise! Have fun!

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#fit #fitfam #fitspo #fitgirl #fitlife #fitness #fitnessaddict #fitnessgoals #fitnessjourney #fitnessmotivation #squat #legs #bodyafterbaby #bikiniready #hiit #strength #workout #weightloss #workoutvideo #weightlossjourney #workoutmotivation #weightlossmotivation

MOVE OF THE WEEK: Single leg chair squat.

MOVE OF THE WEEK: Single leg chair squat. This challenging exercise is a must for any workout routine. It not only works the obvious larger muscles like the gluteus maxims, quads and hamstrings, but also the smaller muscles like the abductors, gluteus medius, and quadratus lumborum in ways we can’t duplicate when training two legs at a time. That’s why I’m always talking up single-leg moves!!!
You really can’t cheat on this exercise, so it’s even more effective! This move takes the best glute activation a squat can offer and the best hip and thigh activation that a lunge can offer and rolls it all into one amazingly effective and efficient exercise. I like to add a little extra challenge by including a weighted static arm extension.
Technique:

1) Begin standing within sitting distance to the edge of a chair with your arms outstretched, and 10lb weight in hands, left food solidly on the floor and right leg elevated in front of you, off the ground about 8-12 inches.
2) Engage your abs and SLOWLY shift your glutes backwards (as you do in a regular squat) and touch down briefly on the chair.
3) Engage your glutes and abs and push back up off the heel of your left foot to back to the starting position. You’ll be using a TON of core work for stability that will keep you from falling over. Make sure you fully stand all the way up and then slightly press your hip forward to give your glutes an extra squeeze. That’s one rep.

Do 3 sets of 12 reps.

Tips:
1) Make sure you are not leading with your knee when sitting back down. Always lead with your hips first.
2) To help keep your balance, find a spot in front of you and stay focused on it throughout this exercise. Tall straight back and abs engaged the entire time.

This is an awesomely effective exercise! Have fun!

Follow me for workouts, fitness & health tips, motivation & healthy recipes.

#fit #fitfam #fitspo #fitgirl #fitlife #fitness #fitnessaddict #fitnessgoals #fitnessjourney #fitnessmotivation #squat #legs #bodyafterbaby #bikiniready #hiit #strength #workout #weightloss #workoutvideo #weightlossjourney #workoutmotivation #weightlossmotivation

Metabolism booster HIIT is the 12th workout in the Lean Body Series and it's going to light a fire to your metabolism! Like Lean Body Series #11, this is also a killer bodyweight, no excuse workout. You can do this anywhere, with no equipment. All levels can do this, just go at your own max pace. Click the link in my bio to be taken to my YouTube channel, where you can find this workout and over 120 others.

The workouts in the Lean Body Series are for EVERYbody - men and women of all ages and fitness levels. No matter who you are, this series will get you shredded and breaking through plateaus! Are you ready to suck wind and drop sweat?! Repeat 1-3 times or combine with another workout from the Lean Body Series. 
Are you ready? Let's absolutely kill this one! Be sure to click a picture of your awesome weaty self at the end of this workout and send it to me! I want to see your sweat equity pics!

Don't forget to check in with me on Facebook, YouTube & Instagram to say

Metabolism booster HIIT: Lean Body Series Workout #12

Metabolism booster HIIT is the 12th workout in the Lean Body Series and it’s going to light a fire to your metabolism! Like Lean Body Series #11, this is also a killer bodyweight, no excuse workout. You can do this anywhere, with no equipment. All levels can do this, just go at your own max pace. Click the link in my bio to be taken to my YouTube channel, where you can find this workout and over 120 others.

The workouts in the Lean Body Series are for EVERYbody – men and women of all ages and fitness levels. No matter who you are, this series will get you shredded and breaking through plateaus! Are you ready to suck wind and drop sweat?! Repeat 1-3 times or combine with another workout from the Lean Body Series.
Are you ready? Let’s absolutely kill this one! Be sure to click a picture of your awesome weaty self at the end of this workout and send it to me! I want to see your sweat equity pics!

Don’t forget to check in with me on Facebook, YouTube & Instagram to say “hi” and tell me how you’re doing!

Train. Nourish. Transform.
Follow me for free workouts, fitness & health tips, nutrition, & healthy recipes.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessaddict #fitnessjourney #workout #weightloss #weightlossjourney #workoutmotivation #workoutvideo #hiit #bikinibody #bodyafterbaby #bikinibodiesaremadeinthewinter #cardio #workoutwednesday

Because you are. And you might as well know it.

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

Train. Nourish. Transform.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessaddict #fitnessjourney #love #strength #believeinyourself #workout #weightloss #weightlossjourney #workoutmotivation #happiness #health #motivation

Brave. Strong. Smart.

Because you are. And you might as well know it.

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

Train. Nourish. Transform.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessaddict #fitnessjourney #love #strength #believeinyourself #workout #weightloss #weightlossjourney #workoutmotivation #happiness #health #motivation

Exercise is about sanity, not vanity. During life’s most challenging times, exercise has been my anchor for physical, mental and spiritual health. It is a stress reliever, a mood booster and a confidence builder.

Train. Nourish. Transform.

Follow me on YouTube (link in bio) & Facebook for workouts, fitness & health tips, motivation, & healthy recipes.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessaddict #fitnessjourney #weightloss #weightlossjourney #workoutmotivation #depression #health #happiness #favoritethings #hiit #cardio #workout #tabata #motivation

The Truth About Exercise

Exercise is about sanity, not vanity. During life’s most challenging times, exercise has been my anchor for physical, mental and spiritual health. It is a stress reliever, a mood booster and a confidence builder.

Train. Nourish. Transform.

Follow me on YouTube (link in bio) & Facebook for workouts, fitness & health tips, motivation, & healthy recipes.

#fit #fitfam #fitspo #fatburn #fatloss #fitgirl #fitness #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessaddict #fitnessjourney #weightloss #weightlossjourney #workoutmotivation #depression #health #happiness #favoritethings #hiit #cardio #workout #tabata #motivation

Fall is coming and some of us are starting to crave comfort meals. Well, I’ve got good news! We can have those comfort meals and still reach our goals! Try this delicious light version of roast chicken, gravy and Yorkshire pudding. It tastes amazing, is guilt free, and fully satisfies the craving. It’s one of my all-time favorites and the whole family loves it! If you are interested in more comfort food hacks check out the recipes section on my website, or head over to the FitForceFX Pinterest page, where you can easily save recipes and healthy meal ideas. I’m currently working on new hacks (mmmmmm, chicken pot pie). Any requests?

Follow me on YouTube (link in bio) and Facebook for free workouts, fitness & health tips, motivation and healthy recipes.

Train. Nourish. Transform.
FitForceFX.com

#fit #workoutmotivation #fitness #fitfam #fitspo #fatburn #fatloss #fitgirl #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessaddict #fitnessjourney #weightloss #weightlossjourney #bikinibody #bodyafterbaby #comfortfood #comfortfoodhack #eatcleantraindirty #eatclean #healthydiet #gravy

Comfort Meal Hacks

Fall is coming and some of us are starting to crave comfort meals. Well, I’ve got good news! We can have those comfort meals and still reach our goals! Try this delicious light version of roast chicken, gravy and Yorkshire pudding. It tastes amazing, is guilt free, and fully satisfies the craving. It’s one of my all-time favorites and the whole family loves it! If you are interested in more comfort food hacks check out the recipes section on my website, or head over to the FitForceFX Pinterest page, where you can easily save recipes and healthy meal ideas. I’m currently working on new hacks (mmmmmm, chicken pot pie). Any requests?

Follow me on YouTube (link in bio) and Facebook for free workouts, fitness & health tips, motivation and healthy recipes.

Train. Nourish. Transform.
FitForceFX.com

#fit #workoutmotivation #fitness #fitfam #fitspo #fatburn #fatloss #fitgirl #fitmamma #fitmommy #fitjourney #fitnessgoals #fitnessaddict #fitnessjourney #weightloss #weightlossjourney #bikinibody #bodyafterbaby #comfortfood #comfortfoodhack #eatcleantraindirty #eatclean #healthydiet #gravy

Do some workouts with your partner to keep that spark alive. Exercise induces the symptoms of physiological arousal—sweaty hands, a racing pulse, shortness of breath. Doing physical activity together brings on feelings of synchronicity, cooperative spirit and shared passion. Throw some spicy endorphins into the mix and it can be a powerful love boost for  the relationship. At the same time you are both getting healthier and hotter! How awesome is that?! Double tap and tag your partner!

Do some workouts with your partner to keep that spark alive

Do some workouts with your partner to keep that spark alive. Exercise induces the symptoms of physiological arousal—sweaty hands, a racing pulse, shortness of breath. Doing physical activity together brings on feelings of synchronicity, cooperative spirit and shared passion. Throw some spicy endorphins into the mix and it can be a powerful love boost for the relationship. At the same time you are both getting healthier and hotter! How awesome is that?! Double tap and tag your partner!