Workout Playlist 2015 

This is one I really love and it was really aligned to my week... BURSTING with creativity and new goals, new visions this week.

I love the eclectic mix. It's a fun, upbeat mix that I think many of you will enjoy. Fantastic Youtube find.  

0:00 Tim Berg - Bromance
2:39 Wilkinson - Take You Higher
5:47 Steve Aoki - Boneless
9:32 Showtek - Booyah
13:02 Sebastian Ingrosso - Calling
16:18 Richie Sosa - Step it up
19:36 Prodigy - Breathe
25:10 Major Lazer - Watch out for this
29:35 Kraddy - Android Porn
34:14 Kanye West - Black Skinhead
37:22 Flux Pavilion - Blow the Roof
41:26 Avicii - Next Levels (The Fat Rat Remix)
45:33 Alesso - Tear the roof up
49:26 Sub Focus - Falling Down (xKore Remix)

Late Monday We Shout Out Music

Picked up this fantastic playlist on Shape.com that is all about LOVE!! Isn't that what the month of February is all about.

We traveled this weekend, so I've been off doing the lifestyle thing, but I'm glad to get back to my workouts.

Monday We Shout Out Music

Fantastic PlayList! Full playlist here >>  LINK

Beyonce: Move Your Body
U2: Beautiful Day
Enrique Iglesias: I like It
Girls Aloud : Love Machine
Justin Timberlake: Rock Your Body
House Of Pain: Jump Around
OutKast: Hey Ya
Beyonce: Crazy In Love 
Will Smith: Get Jiggy Wit It
Florence + The Machine: Dog Days Are Over
The Dead Weather: Treat Me Like Your Mother
Rihanna: S&M
and more... 

Pomegranate for Recovery After a Fitness Workout

Day 15 JNL Fusion Challenge

Do you remember back when ... POPSUGAR Fitness has always been one of my favorite stops, and I still remember this photo that they posted of Jessica, and she is still one of my favorite celebs.

I don't care who you are, sexy arms and shoulders cannot be beat, and ladies, summer is coming sooner than later. There is no time like the present to put some focus on those biceps and the chest. Strong is the new sexy with JNL Fusion - and Jennifer Nicole Lee says, and as another one of my favorite ladies says, muscle looks good on everyone. That means ladies and men look great when they have a little healthy muscle. Right? The days of the skeleton ladies are over - and the days for health are here to stay.

Some Great Upper Body Functional workout for those following my JNL Fusion Challenge

I want you to do some major work today if you are going through the JNL Fusion Challenge yet, and here it is:

Warm Up {Jog in place for 2 minutes)

Workout:

Do the following supersets each 3 times. Rest 1 minute in between. Once Set One is completed three times, move on to set two. A superset is performed when two exercises are done in a row without stopping. Each exercise should be done for 30 seconds.

Superset One:

1. Squat with a bicep curl on the way up
2. Burpees 

1. Triple Pushups (20 secs decline, 20 secs close-grip, 20 secs normal)
2. Mountain Climbers

JNL Fusion - Day 9 Week Two - Ballistic Backside

So Last week ended with some amazing pushing towards that super core, and this week we are on fire!! Seriously. Last night was a super workout, followed up by today's JNL Fusion Ballistic Backside workout.

As a Certified Personal Trainer I like to ramp it up a bit with JNL Fusion and last night I was using the BOSU ball to get some extra umph into my push ups when I felt like there was no more umph to be had. BOOYAH!! Right?

Then today I was using the BOSU as I did the backside kicks, the leg lifts and the side burpees that was killer!! This wasn't your regular 6 circuit program today, heck no!! Was it a Lucky 7 workout... nope... we're talking 8 ... no joke. Eight strength / cardio circuits or pure body. Dowloading our assets for sure today!

Leg stretching for JNL Fusion - Day 9 

After all of those lunges, squats, deadlifts, you have got to stretch it out. I also recommend you do a nice tri/bi stretch and a nice arm pull to the side for a shoulder stretch, and finally a few cow / cat yoga stretches for your back before you finish up.

As much as I am super in love with JNL Fusion I will admit that not everyone has the background of a personal trainer, or dancer, or chiropractor and knows how to end their workout. You have to stretch. It creates leaner muscle, it keeps you more flexible which is super important when you are aging, and it allows you to put more into your workout so that you do not have an injury that will take you out of commission when you are done. So keep pushing yourself, and get those glutes that salute - but get your stretch in so that we can push all the way through the next 7 weeks!!

LOVE ya!! ROCK on my JNL friends!!

JNL Fusion Challenge - Day Three TKO

Today was the JNL Fusion Day Three Challenge, TKO... and if you know me you know that is where my soul resides... kicking and punching. My knees were the ones that kept me from doing more with TurboKick than I have, because all of that knee turning and jumps were just too much for me to be able to do all of the time. And for a newbie group trainer you have to be able to do it all the time to really get it down... but I do LOVE it!! So today brought back a lot of that love that I sneak in every couple of weeks to my workout.

The TKO is a combination of amazing punching and kicking work with hot interval cardio to keep it busting through the fat plateau. And you will feel it in your core when you are done.

Secret number one: On the hooks think about taking your arm over a table and dusting it off.
Secret number two: When pulling those last forward jabs lean a little bit into it and really engage your core!!

The Figure 8 Fitness Get Started Workout DVD after JNL Fusion

I decided since I got the JNL Fusion Challenge Day Three out of the way early, I wanted to give a little love this evening to the Figure 8 Fitness program. It's a very CORE focused program, and I really wanted to see what my customers were going to be getting into, on a day where I knew I had some reserve due to no weight lifting on day three's workout.

I can say that although it's not technically what you would think about a workout, the Starting program where you learn the moves, is going to have you sweating, and feeling your core in ways you NEVER knew you could feel. I felt some of the moves reminded me of Hot Hula, and a little bit of latin flavor that you would find in Brazil Butt Lift or in Zumba... but, what I kept thinking was, "Now I know what those Dancing With The Stars celebrities feel like".

JNL Fusion Challenge - Day Two.. May The Glutes Salute!

My JNL Fusion Challenge Day Two was another amazing day of circuits - and I loved every minute of it!! In fact I am still feeling the burn today when I walk up the stairs - and I thank you Jennifer Nicole Lee!!

This program was a fusion of squats, lunges, plyo... all of the items that I really LOVE LOVE LOVE!! There is nothing better than looking good as you walk away, you feeling me on that one ladies? Take a look at a pure JNL Fusion Challenge to see what kind of high kicking, glute-amazing workout this JNL Fusion Lower Body program is going to do to you!! Now this is going to start moving right away, so make sure you get that 2 minute warm up in before you hit GO!

The most important thing when you are doing functional movements like lunges and squats is getting the right form. Don't move so fast you 'f' up the form... if you get my drift. Lunges the knee does not go beyond the toe, and squats you keep your wait in the heels and don't look down... there's nothing there but dirt!



When you finish up with your JNL Fusion Challenge Day Two do a few quad, hamstring and knee stretches like I've shared below, and then finish up with you AfterFX Shake to get the staggered six hour release of protein into your system for full on body recovery.

JNL Fusion Challenge - Day One Shoulder Shredder

Let me tell you that my shoulders are not my favorite asset. When I was about 19 years old I was in a car accident. This guy in a HUGE big old boy truck (which is how they do it in Utah) comes backing out of his driveway and t-bones the lovely TransAm I was riding in as a passenger.

I had to deal with two full years of therapy due to the damage done, and since them my shoulders have just never recovered. In fact when I was working with my first trainer before I ever even thought I could become a trainer, he was pretty surprised because I have great upper body strength, until you bring me anything that is total shoulder strength... then it's a complete fail! Epic...but you will be as I like to say in my most REDNECK accent... "shedding the fat"... ROFL

So the JNL Fusion Challenge Day One just happens to be Shoulder Shredder... of course. Was I ready??

JNL Fusion Challenge Day One Complete 

HELLYA I was ready!! That was one amazing grouping of interval circuits that you go through in the JNL Fusion Challenge Day One. I was shocked at how much I really truly loved it! Thirty minutes and I was dripping with sweat! SO let me break it down.

You have three sets of your strength / cardio circuit to complete on circuit for six complete intervals circuits in 30 minutes. Warm up is going to be a 2 minute jog using the JNL Fusion Cordless Jump Rope that came with your Deluxe DVD Set or the warm up video I shared earlier this week. You can always go purchase the AirRope system over on Amazon to add to your base DVD set if you didn't get them.

You hit it hard for 30 minutes, but then you need to stretch it out. JNL Fusion doesn't really do more than cool you down, so here is a one minute stretch for your shoulders to lengthen and maximize the progress with the program.

Get Your GymBoss and Start With Your JNL Fusion Warm Up Program

I know a lot of you are not fitness trainers, or fitness models, and in fact JNL Fusion could be your very first fitness DVD workout program ever. So before you strap on your GymBoss, I want to share one of my favorite fitness warm ups in order to get the most out of your JNL Fusion 30 Minute program without risk of hurting yourself by not warming up the body properly.

Doing a Warm Up is only going to make your JNL Fusion results even better, and although most people are just running in place or doing a short jump rope session, at almost 45 I feel better when I get a full body warm up going on before I start the shred!!

This warm is by one of my favorite fitness guys, Gilad. His old school programs were very much ahead of their time, and in fact a lot of the workouts he did were very aligned to what Jennifer Nicole Lee focuses on in JNL Fusion. Enjoy the warm up and have a great time with your program!!

2 Minute Warm up to use before JNL Fusion

Fun Cardio Dance Workout

I am dying to get my Figure 8 Fitness , because I want to go lighter on my strength training during the 28 Day Body Challenge and I found this amazing YouTube program program by Luxury Lemonade to help me get my fix today.

Sort of reminds me of Tracy Anderson's Dance Cardio, but maybe even with the camera bouncing a bit easier to follow. Sorry, Tracy!! I do love your ab workout!!