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There are things that we have “normalized” in our lives that we don’t think affect our weight or our health, but the reality is, those very things might be deterring you from reaching the body and health you want!
The bite of a donut in the break room. The mini chocolate stashed in your desk. The handful of chips from the break room. The free appetizers at your work party.
They all add up.
You might THINK you’re being healthy because you’ve stayed on track with your pre-planned eating plan, but what about those extra treats that you came across throughout your entire day?
You could be eating anywhere between 100-1000 MORE calories than you intended just through excess snacking.
My advice? Be diligent about staying on track with your intended meal plan. Perhaps use a food tracker or food journal to keep track of everything you ate. If you know you have a...
Move 1: Squat Double Tap
Move 2: Squat Jumps
Move 3: Lateral Lunge To Curtsy Lunge
Move 4: Ice Skaters
Move 5: Lateral Lunge To Curtsy Lunge
Move 6: Ice Skaters
Move 7: Lunge Double Taps
Move 8: Plyo Lunges
Move 9: Lunge Double Taps
Move 10: Plyo Lunges
Want to lose 1-2 pounds a week but don’t know how? In this blog post, I’m going to teach you an actual formula you can start using to lose about 1-2 pounds each week!
Let’s say you’re 150 pounds and want to lose 6 pounds in about 4 weeks for spring vacay!
Now that might sound like a lot of weight when you think of it as a big CHUNK.
But, let’s reverse engineer that goal and ask ourselves: how much weight do I need to lose per week in order to achieve that goal?
The answer: 2 pounds per week.
Now that sounds a lot more manageable and easier to think about it.
So, if you need to lose 2 pounds per week, what do you need to do?
Well, let’s consider mathematics.
One pound of body weight is equivalent to 3,500 calories. So, if you needed to lose two pounds of body weight per week, you need to have a deficit of 7,000 calories.
Now this deficit can come though:
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 3-4x! Workout should take less than 30 minutes!
Move 1: Lunge To Lateral Raise
Move 2: Plyo Lunges (30)
Move 3: Row + Reverse Fly
Move 4: Weighted Burpees (30)
Move 5: Tricep Bridge + V-Up
Move 6: Plank Hand To Toe Taps (30)
Make a list of your fave healthy foods. Choose simple recipes that can be made quickly or in bulk and decide what you’ll eat for every snack and meal.
Don’t let junk food sneak into your shopping cart. Not having it in the house means not having to use your willpower to avoid it. By sticking to your list and by minimizing the impulse buys, you’ll help yourself save money.
When you’re cooking everything for the week at once, it’s important to keep things simple. Save time by choosing snacks that don’t require a lot of time to put together. Fresh fruit, hard-boiled eggs, and pre-cut veggies with prepared hummus are great choices.
Roasting vegetables, sweet potatoes, and even chicken breasts all at once will save you time, and cut down on your utility bill. Imagine…all of your side dishes for the week…ready in about 30 minutes!...
Perform each move for 1 minute no rest. After completing all 4 moves, rest for 30-60 seconds, then repeat 3-4x! Workouts take less than 30 minutes!
Move 1: Deadlifts
Move 2: Pike Up + Push-up
Move 3: Situp Shoulder Press + Lat Pullover
Move 4: Scissor Abs
Perform each move for 1 minute back to back, followed by a 60 second recovery. Repeat 3-4x. Quickie workout lasts less than 30 mins!
Move 1: Lateral Lunge Row To Balancing Curl Press
Move 2: Side Plank To Opposite Toe Reach
Move 3: Dive Bombers
Move 4: 20 High Knees + 5 Squat Jumps
If you like these workouts, check out my brand new online HIIT program available now for streaming! Go to JennyJFitness.com for a 14-day trial :)
Perform each movement back-to-back, spending about 30-45 seconds of each move. Rest for 45 seconds, then repeat until your arms are going to fall off!
Move 1: Tricep Dip + Crab Kick
Move 2: Tricep Dips
Move 3: Reverse Planks + V-Up
Move 4: Reverse Planks
The idea of going back-to-back for each movement is because we're putting a LOT of resistance (tension) on those triceps, so by the time you get to Move 4, your triceps are screaming at you! In order to build muscle, we must BREAK THEM DOWN in order to build and grow! The more resistance you put on your muscles, the more they grow!
This is a great workout for those who don't have the equipment and can only use bodyweight!
My HIIT30 program was designed to help women get a killer workout in with very minimal equipment and very little time! All it takes is 30 mins and you get 3 NEW full body workouts each week! Get a 14-day trial at jennyjfitness.com!
Perform each move for 1 Minute, followed by a 1 Minute recovery. Repeat for a total of 3 rounds! For more workouts with live coaching and real time video streaming, sign up for a 14 day free trial of my new program HIIT30 at jennyjfitness.com.
Move 1: Alternating Lateral Lunge With Row
Move 2: Tricep Dip To Crab Kick
Move 3: Weighted Sit Ups
Move 4: Jumping Jacks
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