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

Fire Up Your Metabolism Circuit

workouts Feb 12, 2018
 

Round 1: Perform each "A" movement for 60 seconds, followed by the "B" movement for 30 seconds.

Round 2: "A" for 45 seconds, then "B" for 30 sec. Round 3: "A" for 30 seconds, then "B" for 30 sec. Once finished with the circuit, go to the next!!! Takes less than 30 mins to complete.


Circuit 1:
A: Arnold Press
B: Dumbbell Jumping Jacks

Circuit 2:
A: Push ups
B. Plank Walk to Squat

Circuit 3:
A: Bicep Curls
B: Underhand Dumbbell Jacks

For more workouts like this, try out a 14-day trial of my new online HIIT workout program HIIT30!

 

 

 

 
Continue Reading...

Do Anywhere Anytime Quickie Workout

workouts Feb 07, 2018
 

Move 1: renegade rows with push-up
Move 2: tricep extensions
Move 3: front and lateral raises
Move 4: burpee with palm to elbow planks

For more workouts like this, try out a 14-day trial of my new online HIIT workout program HIIT30!

 

 

 
Continue Reading...

Core & More HIIT Circuit

workouts Feb 05, 2018
 

Move 1: Lateral Lunges with Dumbbell
Move 2: Tricep Dip + Crab Kick
Move 3. Weighted Situps
Move 4: Jumping Jacks

Perform each movement for 1 minute followed by a 1 minute rest. Repeat for a total of 3 rounds.

 

 

 

 
Continue Reading...

Shoulders & More Super Circuit

workouts Jan 31, 2018
 

Round 1: Perform each "A" movement for 60 seconds, followed by the "B" movement for 30 seconds.

Round 2: "A" for 45 seconds, then "B" for 30 sec.

Round 3: "A" for 30 seconds, then "B" for 30 sec.

Once finished with the circuit, go to the next!!! Takes less than 30 mins to complete.

Circuit 1:
A: Arnold Press
B: Dumbbell Jumping Jacks
.
Circuit 2:
A: Push ups
B. Plank Walk to Squat
.
Circuit 3:
A: Bicep Curls
B: Underhand Dumbbell Jacks
.
Circuit 4:
A: Row To Reverse Fly
B: Burpees
.
Circuit 5:
A: Tricep Dips
B: Crab Kicks

 
Continue Reading...

Tired Of The Same Boring Push-ups? Here Are 3 Arm Toning Variations To Try

workouts Jan 24, 2018
 

Move 1: Dive Bombers
Move 2: Spider Push-ups
Move 3: Diamond Push-ups

 

 

 
Continue Reading...

Crockpot Chicken Tortilla Soup With Kale

recipes Jan 22, 2018

Ingredients


For the Soup:

  • 16 oz chicken breasts (~2 large)
  • 4 cups kale, deboned
  • 1 28 oz. can crushed tomatoes
  • 1 15 oz. can black beans
  • 1 15 oz. can sweet corn
  • 1 4.5 oz. can green chiles
  • 1/4 cup lime juice
  • 2 tablespoons minced garlic
  • 2 tablespoon chili powder
  • 1 teaspoon cumin powder
  • 1 teaspoon paprika
  • 2 teaspoons garlic powder
  • 2-3 tablespoons Frank’s Red Hot (depending on how hot you like it)
  • 48 fl. oz. chicken broth (~6 cups)
  • 1/4 cup nonfat greek yogurt
  • For the spicy tortilla strips
  • 8 small corn tortillas
  • 1-2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • salt and pepper, to taste

 

Instructions

 

For the Soup

  1. Place all ingredients (minus the Greek yogurt) in your crock-pot.
  2. Turn to high and let cook for 3-4 hours*. Once your chicken is cooked all the way through, remove and shred. Then, place back in crock-pot. Add Greek yogurt and mix until combined.


For the spicy tortilla strips

  1. Preheat oven to 400ºF. Then, thinly slice...
Continue Reading...

Sexy Arms & Back Workout

workouts Jan 17, 2018
 

Move 1: Reverse Fly To Dumbbell Row
Move 2: Front Squat Press To Knees
Move 3: Tricep Extension To Over The Head
Move 4: Side To Side Donkey Kicks

Perform each move for 1 minute for 3-4 rounds.

 
Continue Reading...

Paleo Meatloaf

recipes Jan 15, 2018

Serving Size: Serves 6-8 people


Ingredients


For the Meatloaf: 

  • 3 lbs ground beef
  • 1 egg
  • 1 med onion
  • 2 cloves garlic
  • 1 8oz can tomato sauce
  • 1/2 cup almond meal or flour
  • 1 1/2 tablespoons Italian seasoning
  • 1/4 teaspoon paprika
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon pepper


For the Topping:

  • 1 8oz can tomato sauce
  • 2 teaspoons Italian seasoning


Instructions

1. Preheat the oven to 350 degrees.
2. In a large bowl or mixer combine all meatloaf ingredients.
3. Place meatloaf mixture into a greased pan. (I used 2 bread        pans)
4. Bake for 1 hour or until inside is no longer pink.
5. Remove from oven and top with the tomato sauce and Italian seasoning mixture.
6. Serve immediately and enjoy!

 

Easy Paleo Homestyle Meatloaf

 

 

 
Continue Reading...

Quaddamn! Tone Your Legs With This Quick Circuit

workouts Jan 10, 2018
 

Move 1: Lateral Lunge Row With Balancing Curl Shoulder Press
Move 2: Sumo Squat With Dumbbell Curl
Move 3: Single Leg Bridge Hold With Dumbbell & Leg Lift
Move 4: 10 High Knees With 5 Jump Squats

Perform each move for 1 minute (or 30 seconds each side) for 3-4 rounds.

 

 

 
Continue Reading...

3 Moves To Spice Up A Boring Plank

workouts Jan 08, 2018
 

Description:
Move 1: Renegade Row
Move 2: Single Arm Dumbbell Reach In Plank
Move 3: Downward Dog To Oblique Knee Tuck

Perform each move for 12-15 reps, 3-4 rounds.

 

 

 
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!