Hey ladies, so i'm trying to get back into posting regularly because i have A LOT to share with you all.
 
1. Power pushups: Start in a kneeling position, press your hips up and back behind you so that your body resembles an upside down "V." Bend your knees and press your chest further back towards your thighs, stretching shoulders. Shift your weight forward, extend your legs, and lower hips, bending elbows into a full pushup (try to tap your chest to the ground if possible). Move to the start again. As many times as you can in 1 minute.
 
2. Sumo Squat Side Crunch: Start in wide squat,. Squat down as low as you can. When you press back up to standing, raise your right knee up toward your right elbow and do a side crunch with your torso to the right. Return to start, repeat as many times as you can on each side for 1 minute.
 
3. Side lunge and Bow: Start standing with feet together, hands behind your head. As you do a side lunge to the right, bow forward, hinging at your hips, bringing your chest almost parallel to the floor. Return to start. Repeat on each side for a minute.
 
4. Lying Knee Twist and Tuck: Lie faceup with your arms extended straight out from your shoulders, palms facing down. Bend your knees and hips 90 degrees so you're in table top position. Slowly lower your legs (maintaining 90-degree angle, knees should be touching) to the right without touching the ground (go as far to the side as you can without lifting your shoulders).
 
Draw your abs in tighter as you slowly lift your legs back up to center. Repeat on each side for 1 minute.
 
Repeat for 4 sets, taking a thirty second break between each set. Should be around 18 minutes.

Hey ladiesss,
This tip will be rather quick, just about a 15 minute workout but you can also shorten it or lengthen it by adding sets or reps.
 
1. Power Squat: Basic squat, get as deep as you can, remember, knees behind toes and power up. repeat 25 times
2. Deep lunge: lunge and drop your leg to the floor, repeat 25 minutes
3. Squat jumps: do your regular squat and then jump as high as you can and repeat 25 times
4. split jumps: do your lunge and then jump up and switch legs to the other leg lunge

Hey gals!
 
So its been FOREVER since I've made a set and I'm really sorry about that. I'm going to try to get back in the groove of posting normally. Anyways, let's get down to business!
 
These 12 steps will use weights to target specific areas of your body and get you a full body tone up!
 
Arms:
1. Bicep curl: Use desired weight and start with your arms at your side and lift up towards your shoulders. do 3 sets of 12
 
2. Shoulder press: Start with your weights in your hands at your shoulders. slowly lift above your head until your arms are straight. Do 3 sets of 12
 
3. Side lift: Start with your arms at your sides (with the weights in your arms) and lift to the side as far as you can go and slowly lower them. Do 3 sets of 12
 
Legs:
1. Lunges with weights: pretty straightforward just hold the weights in your hands, to your sides and lunge. Do 3 sets of 12
 
2. Calf raises with weights: Same idea, calf raise with weights in hands. Do 3 sets of 12
 
3. Squats with weights: 3 sets of 12
 
4. Sumo squat with weights: Same as the squats but hold position your legs in a much wider stance. Do 3 sets of 12
 
Abs:
1. Russian twists: pretty simple, use a medicine ball to increase the resistance. do 3 sets of 12
 
2. Tuck ups: Start laying on your back on the floor. Use your core to curl your legs to your chest and slowly release back to the ground. Do 3 sets of 12
 
3. Flutter kicks: Lay with your back on the floor and your hands under your butt. Lift your legs about a foot off the floor and kick your feet up and down. Do 3 sets of 12
 
4. Plank: You know the drill :) 3 sets of 30 second holds
 
5. Plank walks: Get in the pushup position, slowly walk your hands and feet to the left, then forward, to the right and then backwards. It should be five steps in each direction. Do 3 sets

Hey gals!
 
First I'm going to start by saying that I'm sorry i haven't been making many sets lately. I promise that will change soon! I'm leaving on a trip to europe for 2 weeks so it might not be for a while but I'll make sure to cook up some good ideas while im there :)
 
This tip is one of my favorites. I found it on pinterest if any of you are wondering. Basically what it is is a jar you put money in each time you work out. So lets get to it!
 
Making the jar:
Any mason jar will work, preferably one with smooth sides to make it easier to decorate.
Take pictures, magazine cutouts, quotes, whatever and decorate your jar with them.
On the top of the jar write your name i.e. Rachel's workout jar and the day you start. Then write the "rules" I like to say that for every 30+ of each workout I get a dollar. This means that if i run for 30 minutes and do a core workout for 30 minutes i would get 2 dollars.
 
*Every time you workout, make sure to pay yourself. Also keep a record of all your workouts, so you can see your progress.
 

Hope you like this! <3
 
xoxo
F.F

Hey ladies,
 
So i was browsing Self.com and I came across this great article on making running easier. I went through and added/changed things based on experience. Hope this helps!
 
Quick Tip: If you want to loose weight cut out the walks and try to put in a high effort level each time.
 
Plan Ahead:
If you want to be a great runner you need your body to get used to the strains you put on it, namely runs. In order for this to work you need to run regularly, instead of choosing random workouts when you feel like it. Try scheduling 2-3 runs a week and work your way up. Start with a low milage and slowly increase it depending on how you feel.
 
Start Slow
Nobody expects you to run a marathon in record time your first time. So slow down just enough that you're breathing harder than that if your climbing stairs but not enough to hurt you. Focus on your form rather than your speed or strength.
 
Make It Fun
Some people hate runs. It's inevitable. Soo lets make it fun, bring a buddy or a dog or someone to distract you. You can also try out a new app to see how it works. Anything to keep your mind off dreading exercise.
 
Hills and Squats
When you have strong legs, running will feel effortless. Add in Hill repeats (sprint up a challenging hill, jog back down) and leg workouts (when you get to the top do 10-25 squats). This will make you feel awesome about yourself and what you can do! Also add in leg workouts on the side, Nike training club has some great ones and you can also look at some of my previous sets for ideas.
 
Don't Just Run
Running will make you feel awesome but if its all you do, it will lead to boredom and sometimes repetitive stress injuries. Try to get in various cardio workouts as well, swimming, biking etc. This will also make running that much more enjoyable.
 
xoxo
F.F
 
Please comment below if you have any suggestions or questions!

Hey gals,
So sorry its been so long since I made a set. Its been a busy month.
 
This set covers setting and achieving goals without losing hope. So lets get to it!
 
SETTING:
 
1. Write it down: make a journal and on the first page write your goal. Then write what you are going to do to make it happen. REMEMBER that most fitness goals will NOT be handed to you. And finally document when you workout and how you feel.
 
2. keep yourself busy: Even if the goals are small do them because you will feel better in the long run.
 
Achieving:
 
1. Make a plan: Use a calendar to plan WHEN you have time and when you'll WANT to workout.
 
2. Motivate yourself: Find something to work towards, it could be a great body or just feeling healthy and good about yourself.
 
3. Reward yourself: Never forget to reward yourself for the great work you're doing. (I will cover this in another set coming later this week)
 
4. Don't forget to be realistic: If your goal is to be skinny and perfect like a swimsuit model, please think again. You will put yourself through so much pain and it won't be worth it. Focus on how far you've come and document it when you feel its right.

Hey all,
 
Lets make this quick, a lot of girls complain about being really fatigued and not feeling good after a workout, here are some quick tips to change that.
 
1. Before your workout
Eat something (protein or carbs)
For example: banana, power bar, protein shake
2. ALWAYS STRETCH!
Try different yoga poses or basic stretches,
anything to get your body feeling loose.
3.Cardio: It will really strengthen your heart and make you feel great.
This may be running, swimming, biking (see my
cardio tips)
4. Strength training
These should target specific areas of your body,
butt, legs, abs etc. I have a bunch of different
tips on this
5. Stretch again
This will help prevent you from being sore
 

Hope y'all like this
 
xoxo
F.F

Hey gals,
So (sadly) this is the last set for the one month workout. I hope you didn't all lose hope and give up along the way. One thing to remember is that you may not be the skinniest, or the fittest girl at the beach. But you can be the most confident because confidence is beauty.
 
Thank you all for supporting me. I'll continue with weekly workout updates, meal plans, etc.
 
Here it is!
Try to run for 20-30 minutes before you do this:
 
1. Squats- traditional, great for quads and butt do 25
 
2. Jump squats- so hard! same as a squat but jump on the way up. Do 10
 
3. Burpees- work core, legs and butt. Do 10
 
4. Lunges- alternate legs. Do 25
 
5. High knees- run in place, make sure your knees reach above your hips. Do 50
 
6. Butt kickers- run in place, feet hitting your butt. Do 50
 
7. Jumping jacks- Do 50
 
8. Bridges- Lie in crunch position and lift hips to the sky. Do 25, hold for 30 seconds
 
9. Side plank with leg lift- hold plank on one side, lift leg. Do 10 on each side.
 
10. Mountain climbers- start in plank position, kick leg towards your elbows and land, alternate. Do 50
 
For the best workout repeat this 3 times!
 
Thanks again y'all are great!
xoxo
F.F

Hey gals,
 
Sorry it's been a while. Lots of stuff to do! Hope yall are loving life! So lets get to it!
 
Cardio and Strength:
30 Jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches
7 squats
5 pushups
10 crunches
5 pushups
7 squats
30 jumping jacks
1 minute wall sit
5 pushups
25 high knees
 
I got this workout of tumblr. its a great resource if your looking for a workout!
 
xoxo
F.F

Hey girlss,
 
I hope yall are doing better than me, boy trouble... Sigh, whats new... Anyways heres my first "focused" workout tip and its on legs. You can work you legs a lot with most all the cardio workouts I posted before.
 
10 squat jumps- Squat position, jump and land in squat
20 lunges
30 calf raises
40 squats
50 hop ups- use 2 foot STABLE bench or stool, jump up on it and jump off, landing on the floor.
60 second wall sit
70 jumping jacks
60 second wall sit
50 hop ups
40 squats
30 calf raises
20 lunges
10 squat jumps
 
*Once you finish this workout do a 2 minute sprint, timing yourself of course
 
*Then repeat 1-2 more times depending on your strength
 
Please comment and like.
 
xoxo
F.F