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Baby Got Back Band Workout

workouts Jul 02, 2018
 

Perform 12-15 reps (or 1 minute) of each move. Repeat 2-3x.

-Donkey kicks
-Hydrants
-Side plank hip dip to abductor lift
-Single leg hip bridge
-Curtsy lunge to abductor lift
-Curtsy lunge pulses

 

 

 
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5 Moves To Build A Bigger Booty That Don't Involve Squats

workouts Jun 29, 2018
 

Building a bigger, tighter, firmer booty is what everyone wants these days. Yes, it's mostly for aesthetic reasons, but building a butt is more important than you think.

 

Benefits for stronger glutes:

  • Improved hip mobility
  • Reduced back stress
  • Improved performance in strength and power moves
  • Reduced injury in knees, low back, hamstrings, and groin
  • I recently went on the new IGTV to share the top 5 moves you should be doing to build your booty and strengthen your glutes.

 

Here are the 5 moves that I recommend incorporating into your workout regimen:

  • Single leg hip bridges
  • Single leg deadlifts
  • Step ups
  • Bulgarian lunges
  • Donkey kicks

 

When trying to build your glutes (or any muscle for that matter), remember to add enough resistance to elicit enough strain on the muscle, ultimately leading to muscle growth.

 

The more time under tension, whether it's through higher reps or heavier weight, the more muscle growth you'll get.

 

P.S. Did you know that I have a...

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One Dumbbell Total Body Circuit

workouts Jun 27, 2018
 

Perform 12-15 reps (or 1 minute) of each move. Repeat 2-3x.


-Single arm lunge to shoulder press
-Lateral lunge to dumbbell row
-Side plank dumbbell reach to push-up
-Leg lift to dumbbell crunch
-Hip bridges

 

 

 
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No Squat Booty & Core Workout Using Sliders

workouts Jun 25, 2018
 

Perform 8-10 reps of each move. Repeat 2-3x.


1. Lunge > plank > knee tuck (1 slider); switch sides
2. Spider push-up knee tuck to cross elbow tap
3. Alternating side to side knee tucks with pike
4. Hamstring walk outs
5. Hamstring run outs
6. Both feet hamstring slides
7. 1-legged hamstring slide out (good luck with this!)
8. Propped up hamstring run

 

 

 

 
 
 
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Superbooty Workout Using Superbands

workouts Jun 20, 2018
 

Perform 12-15 reps of each move. Repeat 3x.


1. Single legged hip hinge
2. Good mornings (powerful thrust UP)
3. Donkey kickbacks
4. Hamstring curls

 

 

 
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Full Body Tabata Workout

workouts Jun 18, 2018
 

Perform 20 seconds on, 10 seconds off of each movement for 3-4 rounds.


1. Knee Tucks
2. Squat to Plyo Lunge
3. Frog Squat Jump to Twisting Knee
4. Broad Jump to Shuffle Back
5. Bear Crawls

 

 

 
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Slam Ball Total Body Circuit

workouts Jun 13, 2018
 

Perform 12-15 reps (or 45 sec-1 minute) of each move. Repeat 3x.


1. Plyo Lunges with Slam Ball Throw
2. Slam Ball Row to Burpee
3. Slam Ball Squat and Throw
4. Slam Ball Sit up and Throw
5. Slam Ball Squat to Overhead Throw

 

 

 
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Top Self Care Tips To Increase Health & Happiness

lifestyle Jun 11, 2018

It’s not about how hard you workout at the gym, it’s about how hard you practice self-care!

 

A 1-hour workout is 4% of your day, but what about the other 96%? What are you doing to intentionally uplevel your body, mindset, and wellness?

 

As I continue to get older and realize that fitness is not just about looking good in a bikini, I am becoming more and more aware of the habits that I do on the daily that can either be building me up or tearing me down.

 

Working out is just one piece of the puzzle. All other elements of our life should be well taken care of such as our sleep, emotional health, level of joy, relationships, and personal growth.

 

That’s why I wanted to share my top self-care routine habits that I’ve created in my life that can help you increase your happiness, health, and overall well-being.

 

  1. Stretch daily: especially if you’re sitting at a desk all day, it’s important to increase blood flow,...
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Curried Chicken Couscous

recipes May 21, 2018

Serves: 8 (1/2 cup couscous and 3/4 cup chicken each)

Prep Time: 15 min

Cooking Time: 27 min

 

 Ingredients

  • 2 cups water
  • 1 tsp sea salt (or Himalayan salt), divided use
  • 1 cup + 2 Tbsp dry whole-grain couscous
  • 2 Tbsp all-purpose flour
  • 2 Tbsp curry powder
  • 2 lbs. raw chicken breast boneless, skinless, cut into ½-inch strips (or bite-sized pieces)
  • 1 Tbsp extra-virgin organic coconut oil
  • 2 cups canned light coconut milk 
  • 1 1/2 cups finely sliced (into matchstick-sized pieces) carrots (approx. 3 medium)
  • 1 1/2 cup raisins
  • Chopped fresh cilantro (for garnish; optional)

 

Instructions

  1. Heat water and 1/4 tsp. salt in medium saucepan over medium-high heat. Bring to boil. 
  2. Add couscous; mix well. Remove from heat. Let stand, covered, for 5 minutes. Remove cover and fluff with a fork. Set aside.
  3. Combine remaining 3/4 tsp. salt, flour, and curry powder in a resealable plastic bag. Add chicken, seal the bag, and toss gently to coat. Set...
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6 Total Body HIIT Moves Using A Medicine Ball

workouts Apr 30, 2018
 

 

Move 1: Medicine Ball Burpees
Move 2: Medicine Ball Plank Jacks
Move 3: Medicine Ball Push-ups
Move 4: Kneeling Medicine ball Oblique Twist & Reach
Move 5: Medicine Ball Single Leg Hip Bridge
Move 6: Medicine Ball Frog Sit-ups

 

Perform each move for 45 seconds, or 12-15 reps. Repeat 2-3x.

 

 
 
 
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