Vacation Workout

Vacation Workout

15-Minute Bodyweight All Levels Vacation Workout

Join me for a fun do anywhere, at anytime bodyweight workout. Perfect for when on vacation and you just have time for a quick workout.

TOOLS NEEDED

None

The Workout

1. Leg burner jumping jacks (jump or no jump)
2. Lateral plank walks (or reg plank on forearms)
3. Forward lunge to burpee (or lunge + squat)
4. Skater to crossover lunge

4 x 30sec

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High Intensity Cardio Workout

High Intensity Cardio Workout

40-Minute High Intensity Cardio Workout

Okay, this workout will leave ya knackered. Wow!

I was huffing and puffing like a ex-smoking senior citizen by the end. It was awesome!

It is definitely a high intensity cardio workout.

But… if the high intense thing does not float your boat no worries. Sandra is on hand doing all the low impact versions of the workout.

This really is a great workout FOR all fitness levels, and fantastic for vacation. There no tools required.

Just you, a towel to wipe the sweat and maybe some tape over your mouth so you don’t get caught swearing at me 🙂

Check in on YouTube and let me know what you thought when you’re done!

 

TOOLS NEEDED

Nothing!

The Workout

High-intensity-cardio-workout-for-women-Fitness-with-PJ

 

21 DAY FITNESS PROGRAM

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Let me help you get FIT!

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30-Minute No Jump Cardio

30-Minute No Jump Cardio

30-Minute Low Impact, No Jump Cardio

My Patreon tribe has spoken and I (hopefully) have delivered.

This low impact, no jump cardio workout was designed for my crew over on Patreon cause they requested a tough cardio workout without any impact on the joints.

From walk out burpees, to floating deadlifts, this workout will challenge you without putting any stress on the joints – especially the knees.

Once you’re done sweating with me, please head over to the YouTube channel and leave me a comment on what you thought!

I would love here from you.

 

TOOLS NEEDED

A water bottle – we use it as a prop for one of the exercises 🙂

The Workout

30-minute-low-impact-cardio-workout-home-for-women-Fitness-with-PJ

 

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Let me help you get FIT!

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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

 

21 DAY FITNESS PROGRAM

Grab your personalized 21 day fitness program.
Let me help you get FIT!

PJ ox

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Fitness Goal

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