Now Available: Streaming Online Workouts JJF on Demand!
Home About Me Shop Blog FREE FB GROUP Login

Get My 7 Day Free Meal Plan

Join my newsletter to get the latest free workouts, recipes, and motivation to slay your goals! You'll also get a FREE 7 Day Meal Plan as my gift to you!

Join The Newsletter

Killer Tabata Cardio Workout Using A Box

workouts Apr 25, 2018
 

Perform each movement for 20 seconds, followed by 10 seconds of rest. Repeat the move 3-4 times before moving on to the next exercise.

Move 1: Step Ups
Move 2: Step Downs
Move 3: Step Side to Side
Move 4: Around The World Burpee Box Jumps
Move 5: Burpee Box Jumps

 

 

 

 
Continue Reading...

4 Core Moves To Get Bikini Body Ready Using Sliders

workouts Apr 23, 2018
 

Sliders are an INCREDIBLE way to target your core. In this video, I show you 4 different moves to target your legs and waist for spring break!

Move 1: 4-Way Lunges
Move 2: Plank Frog Circles
Move 3: Plank Tuck & Cross Mountain Climbers
Move 4: Pike Up To Palm To Elbow Plank
Perform each move for about 8-12 reps, repeat 3x.

 

 

 

 
Continue Reading...

3 Surprising Moves That Shred Your Core

workouts Apr 18, 2018
 

Okay, sorry in advance for the view...!!! LOL. Here are THREE moves that SURPRISINGLY shred your core!!!


Move 1: Turkish Getups
Move 2: C-Sit Tuck To Bicep Curl
Move 3: Plank Twist And Reach
.
I've been loving TURKISH GETUPS! You can use a dumbbell or kettlebell and it's a TOTAL BODY movement that combines strength AND cardio. It's a STRENGTH move because you're having to hold up the weight while getting up, making sure your core is engaged and shoulder is stable. And it's a CARDIO move because the movement of simply getting up and down from the floor totally gets your heart rate up!
.
The Plank twist and reach is definitely a more advanced move. EVERYTHING is working here...obliques, inner thighs, core, shoulders, and arms!

 

 

 

 
Continue Reading...

Simple Oatmeal Banana Nut Cookies

recipes Apr 16, 2018

I was craving a small treat over the weekend so I decided to make these healthy and delicious Oatmeal Banana Nut Cookies! There's no added sugar (just natural sugar from the bananas) and they're super easy to whip up!
.
As you know, I'm all about living that 80/20 lifestyle. And if I can make that 20% a little bit healthier, I'm all about it! Just know that almost EVERY dessert has some "healthified" version of it. You just have to get a little creative in the kitchen!

 

Ingredients:

  • 1cup dry old-fashioned rolled oats, gluten free
  • 2 tsp ground cinnamon
  • 1/4 tsp sea salt (or Himalayan salt)
  • 2 medium ripe bananas, mashed
  • 1/4 cup golden raisins
  • 1/4 chopped raw walnuts

 

SPECIAL EQUIPMENT

  • Nonstick cooking spray

 

Procedures:

  1. Preheat oven to 350° F
  2. Lightly coat large baking sheet with spray. Set aside.
  3. Combine oats, cinnamon, and salt in a medium bowl; mix well
  4. Add bananas, raisins, and walnuts ; mix well
  5. Drop by rounded tbsp. Onto prepared baking sheet to...
Continue Reading...

Build An Instagram Booty With These 9 Moves Just Using A Band

workouts Apr 11, 2018
 

I've been incorporating bands into my workout regimen and it's a whole different kind of hard from dumbbells or machines. It fires up different parts of your glutes and wakes up muscles that you probably never knew existed!

Working on the booty is definitely a MUST for both guys and ladies, especially if you're sitting at a desk all day. To avoid a saggy booty and strengthen your glutes, try these booty firing exercises that just use a resistance loop!

This video is sped up, but the most important thing about these exercises is that you go SLOW, and take time to get that mind-to-muscle connection. Really feel the contraction in every single movement to really get the most out of it!

Move 1: Pushup with leg lift
Move 2: All 4's Leg Lift
Move 3: All 4's Up & Over
Move 4: All 4's Circles
Move 5: Squat Pulse Side To Side
Move 6: Squat w/ Abductor Leg Lift
Move 7: Tap it back
Move 8: Tap it out side
Move 9: Parallel Squat Pulses
.
Spend about 1 minute each exercise (or 30 seconds each side)...

Continue Reading...

Tips To Stay On Track While On Vacay

lifestyle Apr 05, 2018

If you’re planning on going on a vacation this spring or summer, it’s important to keep MOST healthy habits in check so you don’t let all of your hard work wash away. In the past, I used to party, drink, and eat anything I wanted, only to feel bloated, lethargic, and crummy.

 

I’ll be going to Cabo next week and while I’m going to be taking a break from work and “normal life,” it doesn’t mean that I’m going to take a break with my clean eating habits and fitness.

 

In this blog post, I want to share some of the strategies that I’m going to use while on vacay to keep me on track with my fitness goals and STILL have a blast.

 

Here’s what I’m going to cover:

  • What snacks to bring on an airplane (or any transportation)
  • What to choose on a restaurant menu
  • What are the healthiest cocktails to order
  • Tips to getting your workout in (with or without a gym)
  • Best foods to eat to keep bloat (and...
Continue Reading...

3 Biggest Tips On How To Lose Belly Fat

nutrition Mar 29, 2018

If you carry extra weight in your midsection, it might be because of this:

 

  • Simple fact of overeating: you’re consuming too many calories than you’re expending, so excess fat will carry in places like your belly, hips, and thighs
  • You’re eating too much processed food
  • You’re eating too much sugar (alternative sweeteners count too!)
  • You might be overstressed
  • You might not be sleeping enough
  • You might not be strength training enough

 

Let’s be real...there are really so many factors that can contribute to excess belly fat.

And because spring break is here, I want to give you some tips that might help flatten your belly so you can flaunt around in your spring dress or bikini!

 

First, let’s talk about the MYTHS of losing belly fat:

  • You cannot spot reduce: no amount of situps will get rid of that pooch. It can strengthen your muscles underneath the fat and increase your core strength, but it won’t make the fat disappear
  • No...
Continue Reading...

Bodyweight Core Exercises Using Sliders

workouts Mar 26, 2018
 

Today’s core workout is with SLIDERS!! Super fun and engages the core:

  • Inner thigh side plank crunch
  • Top foot knee to elbow crunch
  • Mountain climbers
  • Cross mountain climbers
  • Pike Ups


Get a 14 day trial of my new online HIIT program!

 

 

 
Continue Reading...

Best Meal Prep Bag For Weight Loss

lifestyle Mar 21, 2018
 

In this video, I reveal my #1 secret for success when it comes to successfully meal prepping all of my food for the week. Check it out, and if you're interested in getting your own meal prep bag, here's a link to get it: https://www.amazon.com/gp/product/B00NVOIKU4

 

 

 

  

 
Continue Reading...

Total Body Workout You Can Do At Home

workouts Mar 19, 2018
 

Move 1: Single Arm Thrusters
Move 2: Squat To Oblique Knee Twist Jump
Move 3: Bear To Breakdancer
Move 4: Squat To Plyo Lunges Alternating
Move 5: Donkey Kick To Stand
Move 6: Plank Arm Reaches

Perform each ODD move for 60 seconds, then each EVEN move for 30 seconds. After completing all 6 moves, rest for 60 seconds, then repeat 2-3x! Workout should take less than 30 minutes!

 

 

 
Continue Reading...
Close

50% Complete

Join My Newsletter & Receive A Free 7 Day Meal Plan!

Trust me when I say I'm NOT a spammer - I will only send you the BEST content, that's a promise!