15-Minute Booty Band Cardio

15-Minute Booty Band Cardio

15-Minute Booty Band Cardio

TOOLS NEEDED

A booty band (BUT… you can still get this workout done without one!)

The Workout

Booty-Band-Cardio-for-women-workout-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Leg Day for Women

Leg Day for Women

Leg Day for Women

TOOLS NEEDED

A pair of moderate dumbbells

A sturdy chair or bench

The Workout

30-minute-leg-day-for-women-workout-Fitness-with-PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

20-Minute Dumbbell HIIT

20-Minute Dumbbell HIIT

20-Minute Dumbbell HIIT

Join me for an awesome, 20 exercise, 20 minute dumbbell HIIT workout.

Perfect for all fitness levels, and great for home or the gym.

TOOLS NEEDED

A pair of moderate and heavy dumbbells

The Workout 

20-Minute-Dumbbell-HIIT-Workout-for-Women-Fitness-with-PJ-Blog copy

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

25-Minute 20 Exercises Cardio Workout

25-Minute 20 Exercises Cardio Workout

25-Minute 20 Exercises Cardio Workout

With age comes wisdom, they say.

With age also comes the inability to fall asleep, or stay asleep, I say.

I have struggled with sleep, or more precisely, falling asleep since I was in my 20’s, and it’s gotten worse as I near menopause.

There have been tricks and much medical advice I have tried. And nothing really worked, until now.

Back in January I went to a private clinic, Healix Health, and to a doctor (Dr Janet Franiek) who specializes in female health.

And she has changed my life.

Through these last 6 months we have found the right magic formula to help me sleep, to manage my hot flashes, to improve my energy levels and increase my happiness in spades.

For sleep she has me on the following formula: progesterone (induces sleep promoting metabolites), magnesium glycinate (helps with fatigue and mood), L theanine (helps with mind chatter), seriphos (helps to decrease cortisol levels, which if elevated at night will keep you up), topped off with 2-3 sprays of liquid melatonin.

This little nighttime cocktail has helped!

Accompanied with my other sleep hygiene protocols (staying off computers and electronic devices after 9pm, stretching and doing some form of meditation before bed – and this is usually only 2-5 minutes of deep breathing, and getting up if I can’t fall asleep after 20 minutes), I am a new woman.

sleep-supplements

 TOOLS NEEDED

Nothing!

The Workout

25-Min-20-Exercise-Cardiol-Workout-for-Women-Fitness-with-PJ-Blog

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Full Body Home Dumbbell Workout

Full Body Home Dumbbell Workout

30-Minute Full Body Dumbbell Workout for Home

I’ve got a recommendation for your summer reading.

His name is Craig Davidson, and he writes under the name of Nick Cutter (and he’s Canadian too! Woot!).

Now, if you love Stephan King, then you are gonna love this guy.

I just finished “The Troop” and “Little Heaven”, and they are outstanding. Amazing stories, great characters and some seriously can’t-put-this-book-down moments.

But, before you head to your local bookstore or library, I want to warn you – if you do not like Stephan King you will most likely NOT be a fan of Nick Cutter.

So, don’t go and buy one of his books, and get halfway into it and think “Wow, PJ is one twisted individual, I don’t think I can finish this.”.

Cause I am twisted, and you’ve been warned.

TOOLS NEEDED:

A pair of light, moderate & heavy dumbbells

The Workout

Full-Body-Dumbbell-Workout-for-Women-Fitness-with-PJ-Blog

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

40-Minute Dumbbell HIIT Cardio

40-Minute Dumbbell HIIT Cardio

40-Minute Dumbbell HIIT Cardio Workout

I went to the new movie “Solo” last night (that’s the new Star Wars movie for those of you who aren’t geeks like me).

And, I gotta admit I was worried.

Being a HUGE Star Wars fan I was nervous they would screw this up, and Star Wars and the internet did nothing to calm my nerves.

First, Kathleen Kennedy (the head honcho of all things Star Wars) fired the first two directors. Creative differences were cited (I wonder what that really means?).

From there director Ron Howard took over.

An amazing director, but with absolutely no experience directing a film of this magnitude. But really, is there anyone (other than JJ Abrams) who has experience in this kind of movie??? Nope, there isn’t.

And then there were rumours that they had to bring in an acting coach for the guy who is playing Han Solo.

What?? An acting coach?? For one of movie-land’s most iconic and best loved characters. Oh boy, get me a drink people.

Top that off with tepid reviews from critics hitting the internet on Thursday meant I went in expecting to be disappointed and to have my soul crushed (yet again), but another Star Wars storyline, actor, plot screw-up.

BUT I WAS NOT CRUSHED. I LOVED IT!!!

PJ-Soloe-Movie-2018

It was fun, entertaining, fast-paced and true to the Star Wars brand and universe.

I have no idea what these freaking critics were watching. Cause it sure as hell was not the movie I watched.

I totally recommend it, give it a big thumbs up and will be going to see it again real soon 🙂

TOOLS NEEDED

A pair of light & moderate dumbbells

A sturdy chair, or bench, to do tricep dips

The Workout

Dumbbell HIIT-Cardio-Workout-Fitness-with-PJ-Blog

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Sign UpTo Receive Your 21 Day Fitness Program

Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼