Best Ab Workout

Best Ab Workout

Best Ab Workout

10 Best Ab Exercises Workout

In today’s workout video I lead you through my favourite, and best, ab exercises.

This full ab workout will train every muscle in your core. Trainer’s promise.

10 Best Ab Exercises Workout

10 Best Ab Exercises Workout - Fitness with PJ

10 Best Ab Exercises Workout - full workout Fitness with PJ

 

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The Best Cauliflower Crust Pizza Recipe

The Best Cauliflower Crust Pizza Recipe

The best damn Cauliflower Crust Pizza.

I have am addicted to cauliflower crust pizza. It is my go-to meal on a Friday night. And the best part… it’s not even a cheat meal!

You can eat the whole damn pie and not feel guilty.

Cauliflower Crust Pizza - Fitness with PJ

Cauliflower Crust Pizza

1 medium head of cauliflower, washed and dried

1/4 tsp salt

1.5 tsp Italian seasoning

1/2 tsp garlic powder

1/4 cup low fat mozzarella cheese, grated

1/4 cup parmesan cheese, grated

1 egg *

2 tbsp almond flour

Pizza sauce (I use tomato sauce and mix in my own garlic and herbs)

Toppings:

Roma tomatoes

Fresh basil

More mozza for topping

However, you can add whatever topping floats your boat – but I highly recommend fresh basil. It’s so good!

Directions:

  1. Place your pizza pan in a preheated 450 degree oven. You want to place your pie on an already hot pan.
  2. Wash and dry cauliflower and cut into florets.
  3. Pulse in a blender or food processor until you have rice consistency. You won’t need the stems at all. FYI: this part is very tedious if you don’t own a food processor – which I don’t. So, if there are any food manufacturers who are reading this may I suggest you start selling riced-up cauliflower. I would be a customer for life!
  4. Place cauliflower in a microwave dish, cover and cook for 4-5 minutes.
  5. Let the cauliflower cool (I put mine in the fridge) and then scoop it into a clean towel and wring out as much water as you can. This is crucial if you want a crust that will stay together.
  6. Place the cauliflower back into the bowl and add all the ingredients (with the exception of the toppings) and mix well.
  7. *If your cauliflower does not form a tight ball after this step you may need to add some liquid egg whites, in addition to the egg. It really depends on how big your cauliflower is… cause size does matter with this recipe.
  8. Form your crust on a sprayed piece of parchment paper.
  9. Place parchment on the pan that was heating up in the oven and bake for 20-minutes.
  10. Remove from the oven and flip the crust. This is my secret to getting a crisp, bread-like crust! I simply place another piece of sprayed parchment on top and flip the pan.
  11. Place back into the oven and bake for another 10 minutes. Keep an eye on it, though. You want it golden brown.
  12. Once browned, pull from the oven and add your sauce and toppings and then place back in the oven for another 5-8 minutes, or until the cheese has melted and is all bubbly and yummy looking.

Nutrition Facts (for crust only):

Calories: 404

Fat: 19g (high due to the almond flour)

Saturated Fat: 5.5g

Sodium: 1216 mg (a little high due to the cheese)

Carbs: 38.7

Fiber: 13g

Sugar: 11.7 g

Protein: 33.6g

The crust on a cauliflower crust pizza is really the bulk of the calories if you only add a 1/4 cup of sauce, and use the toppings that I suggest. If you follow those instructions you will be eating a whole pie that is under 600 calories.

Pretty damn good considering a medium cheese pizza (that’s with no toppings) from Panago is 1,680 calories.

Cauliflower Crust Pizza - Fitness with PJ

 Cauliflower Crust Pizza - Fitness with PJ

 

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20-Minute Booty Lift Workout

20-Minute Booty Lift Workout

20-Minute Booty Lift Workout

Best butt exercises for women!

When I was training for my fitness competition I completely transformed my rear end (see below), and I used these glute exercises in today’s 20-Minute Booty Lift to do so.

Not only is a good-looking tush nice to have, strong glutes are also:

  • Important because they are our body’s largest muscle group
  • Used for every move we make with our legs – from extending at the hips, to swinging the leg outward, to rotating the leg laterally, and to tilting the pelvis backward
  • Crucial for any sport and athletic move (like squatting, lunging etc.)
  • Needed for healthy knees. The glutes help to pull your thighbone (femur) rearward during hip extension (think walking and running). This, in turn, keeps the femur tracking properly and knee pain at bay.
  • Vital with banishing low back pain

Best Butt Exercises for Women

 

Best Butt Exercises for Women

 

20-Min Booty Lift Workout- Best Glute exercises for women

My Booty Transformation

20-Min Booty Lift Workout- Best Glute exercises for women

 

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The Number Way to Make Your Trainer Angry

The Number One Way to Make Your Trainer Angry

Top 10 tips on how-to stay motivated to exercise all year-round.  

There are a few things that can frustrate me. Slow internet speed, no access to WiFi, sale items at grocery stores that are sold out, traffic, weeds (I hate gardening), and even Facebook frustrates me when they change their algorithms – yet again!

As I gotten older technology, and such, is frustrating me at faster pace than it used.

People, however, aren’t.

The number way to make your trainer angry

With age I am finding I actually have greater patience with clients and individuals than I ever have had before. That is until they do this:

They head out of town for a vacation, or a business trip, or because of family matters, and they leave their home and their runners behind.

They decide that because they are “away” they don’t need to maintain their fitness and health program.

I’m not quite sure why they do this.

I have heard a variety of excuses, though.

For instance: I didn’t have time, there wasn’t a gym, or my personal favourite, I never workout when I’m away.

It baffles me that people would consciously and purposely lose the strength, flexibility and aerobic capacity that they have just spent the last 9 to 10 months working so hard to get.

Fitness-with-PJ-Nikes-Quote

How fast you will lose your fitness?

Because you will lose it.

Your aerobic fitness will start to diminish in as quick as seven to fourteen days.

As for those muscles that you have been working so hard to build, in the most drastic scenario studies have shown that you can lose as much as 80% of your strength and tone in as little as two weeks.

80%!!! That’s a big loss.

For the more deconditioned individual, you will lose even more with any hiatus.

Studies have followed new exercisers as they began an exercise program and then stopped it and found that after two months of quitting their newfound fitness program they had lost all of their original gains!

They were back to square one again.

Fit people – your outcome is not as bad, but it is still worrisome.

After 2 months off of your program it is estimated that you will lose about 30% of your gains.

How quick can you get your fitness back?

The question then begs to be asked – how long will it take to get it all back then?

Researchers say that is hard to predict, but for athletes it could take as much as three months to regain your previous fitness level, and for new exercisers it might be as much as three to four months.

So, let’s do the math. Say you’re a new exerciser who started a regular fitness program in January with the rest of rush and you decide to stop exercising for the summer.

You then start up again, say after the kids go back to school in September. It will now take you until the beginning of December to gain back the fitness that you originally had in June when you stopped.

But, then guess what? It’s Christmas.

Now there are parties to go to, schedules that are busy, and the mentality of “I will start up again in January” sets in.

And then after Christmas comes winter holidays, because most people take off some time in the January to March months.

Then there is spring break and then guess what? It’s summer again.

It’s a vicious cycle, with no end in sight and absolutely no fitness gains to be seen.

That is, unless, you decide to break the habit of thinking that exercise is something that can be dropped from the schedule and put back in again when it suits you better.

Exercise is a necessity at maintaining a healthy lifestyle.

It is our only proven fountain of youth, disease-fighter and “I-feel-awesome” medicine all rolled into one.

So I ask you, why would you purposely give all of that up?

Fitness with PJ quote

10 Tips to stay motivated all year-round

1/ YouTube.

There are a plethora of awesome fitness YouTube channels that will warm you up, work you out and cool you down. If you haven’t already subscribe to my channel and you will have access to workouts that you can easily do in your home, with some of them under 20-minutes.

Fitness with PJ YouTube channel

2/ Never allow more than two days without exercise.

I live by this rule. Why two days? Because once two days has gone by it’s way to easy for that to turn into three days, then four days and before you know days become weeks and months.

3/ Always pack your runners.

Where ever you are in the world if you have your runners you can get a workout in. Whether it’s a quick jog, or a series of bodyweight exercises you can maintain your fitness.

4/ Google.

Before you head out of town Google the area and see what there is available. Try a fitness class there to keep you motivated and to try something fun. I have done STEP in Hong Kong, yoga in Mexico, spinning in New York and Zumba in Hawaii.

5/ Wear a tracker.

Wear a fitness tracker and aim for the same step count and calorie expenditure as you would at home.

6/ Wake up earlier.

If your family is not keen on exercising while on vacation then set your alarm 30 minutes earlier and get your workout in before they get up.

7/ Pack it.

If you know you won’t have access to any equipment pack some exercise tubing, your iPod, a timer and a skipping rope.

8/ Track it.

Use an app, or write your workouts down, but track what you are doing. When it’s on paper it makes it more real and real will help keep you accountable.

9/ Penalize yourself.

Studies have shown that people who have to pay others when they don’t stick with their goals tend to achieve their goals. You see we hate giving away hard earned cash, so make a deal with yourself for every day you don’t exercise you owe your favourite charity $5.

10/ Make food and sleep a priority.

Eat the best you can and get a good night’s sleep and you will make it a lot easier on yourself to stay motivated with your fitness all-year around.

When I travel I eat the same way I would at home for breakfast and lunch and do my best for dinner. I still enjoy my travels, while my body continues to appreciate good healthy food.

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The Best Lower Back Stretch Routine

The Best Lower Back Stretch Routine

The Best Lower Back Stretch Routine

Best lower back stretches – right here!

I loved filming this workout “The Best Lower Back Stretch Routine”. You see it’s a treat when I can film a workout not be a sweaty mess afterwards!

This particular workout is pretty much for EVERYONE!

If you:

  • Sit a lot during the day
  • Have low back pain
  • Have had low back pain
  • Want to improve the mobility of your hips and spine
  • Need to unwind before bed
  • Or, need to get the body moving in the AM

This is the perfect workout for you.

So… you see what I mean. The Best Lower Back Stretch Routine is pretty much for everyone.

The lumbar spine has 5 motion segments. Most twisting and bending is divided among those segments, although the majority of the motion takes place in the lowest two segments, called L4-L5 and L5-S1.

The structures in these two lowest segments are the most likely to wear down over time or be injured.

The Best Lower Back Stretches - Fitness with PJ

That smoking — the bad habit that increases the risk of dozens of diseases — can also lead to backaches.

One study found that smokers are nearly a third more likely to have low back pain compared to nonsmokers.

6 Common Culprits to Low Back Pain

1/ Too much sitting. The body was meant to move, not stay static for long periods of time. If you are stuck sitting make it a point to get up and move every 20-minutes for 30-seconds.

2/ Bulging or ruptured disks. Disks act as cushions between the bones (vertebrae) in your spine. The soft material inside a disk can bulge or rupture and press on a nerve. However, you can have a bulging or ruptured disk without back pain. Disk disease is often found incidentally when you undergo spine X-rays for some other reason.

3/ Skeletal irregularities. Back pain can occur if your spine curves abnormally. Scoliosis, a condition in which your spine curves to the side, also may lead to back pain, but generally only if the scoliosis is severe.

4/ Arthritis. Osteoarthritis can affect the lower back. In some cases arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.

5/ Osteoporosis. Your spine’s vertebrae can develop compression fractures if your bones become porous and brittle.

6/ Muscle or ligament strain. Repeated heavy lifting or a sudden awkward movement may strain back muscles and spinal ligaments. If you aren’t in shape and place constant strain on your back it may cause painful muscle spasms.

The Best Lower Back Stretches

 

10 Ways to Keep Low Back Pain Away

In addition to the workout above!

1/ Get more exercise. While you may think it best to rest your back if it’s hurting, experts recommend the opposite. Regular physical activity can help ease the inflammation and muscle tension.

2/ Watch your weight. Extra pounds, especially around the mid-section, can make back pain worse by shifting your center of gravity and putting strain on your low back.

3/ If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to the spinal discs (not to mention what it does to the rest of the body).

4/ Sleeping position. If you are prone to back pain sleeping on your side with your knees pulled up a bit and a pillow in-between them may help ease the pain. Back sleeper? Then put another pillow under the knees.

5/ Posture. Pay attention to your posture and when seated be sure to push the bum to the far back of your chair and keep your knees a bit higher than your hips. Standing for long periods of time? Position one foot higher than the other using a small stool.

6/ Avoid high heels. Sorry, but high heels shifts your center of gravity and places a strain on the low back. Stick to one-inch heels if you can.

7/ Stash the skinny jeans. Tight clothing interferes with bending, sitting and walking – all of which can aggravate low back pain.

8/ Lighten your wallet. For you men out there, sitting on overstuffed wallets can cause discomfort and pain. Lighten it up, or take it out of your pocket when seated (such as when driving).

9/ Pick the right purse. Messenger bags are best for the back (where the strap hangs on the opposite shoulder of the bag). These types of bags help to distribute the weight more evenly and keeps your shoulders and back pain-free.

10/ Forget the back braces. There are a variety of braces on the market and while they may be helpful after certain kinds of surgery they is absolutely no evidence that these braces can help treat chronic pain. In fact, they can actually add to the pain as the muscles will get lazy because they are not being used everyday to stabilize the spine.

 

The Best Lower Back Stretches - Fitness with PJ

 

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