A Trainer’s Weekly Menu – Week 11

A Trainer’s Weekly Menu – Week 11

A Trainer’s Weekly Menu – Week 11

A full week’s account, including recipes and tips to help you eat healthier, of what a trainer eats as well as how I prep for someone who loves vegetables (me), and someone who does not (loving husband).

Happy New Year! I hope you had a great Christmas. Loving husband and I had a fantastic 2 weeks, but like a majority of people we ate too much and I drank too much. Even us trainer’s fall off the wagon.

It’s a new year, though, and it’s back to regular routines and meal planning and prepping.

Healthy Meal Plan

If you need to get yourself back-on-track I urge you to join me in my meal plans. All the recipes I choose are low in sh*it and high in nutrients.

I also plan my healthy meals so that fit in into my busy life. My prep is basic and there are no long-winded recipes that only Martha Stewart would love.

Just basic meals, using whole-foods.

Sugar Detox

Unbeknown to loving husband he is on a sugar detox now, or as much as I can control a sugar detox for him. You see he hides candy all over the house and eats it after I go to bed.

He does not hide this candy because he is hiding the fact that he is eating it from me. No, instead, he is hiding the candy because I asked him to.

You see when it hits a certain time of the month I get big-time cravings and another PJ emerges, I call her bad-PJ.

Bad-PJ is a bad influence and she always wants chocolate.

Bad-PJ, however, does not know when to stop after a few chocolates, or peices of candy. She goes hard until the bag is finished and we feel like sh*t afterwards.

So, loving husband hides his candy from bad-PJ.

Catch Up On Previous Week’s Menus

Annual New Year's Day Hike - Fitness with PJ Fave Pics from our Annual New Year’s Day Hike

Week 11 Healthy Meal Plan

  • Overnight Oats. I love overnight oats (and you can even nuke them in the microwave in the morning if you prefer your oats warm). Click here for my Pomegranate and Blueberry Overnight Oats recipe.
  • My daily detox drink. I swear by this drink. Click here for the recipe (it’s under Breakfast).
  • Salad with tuna and 2 Wasa breads with melted cheese. Had this on Monday.
  • Slow Cooker Mexican Chicken Soup (which I made on Monday night), with cut veggies as a side dish. The soup and the cut veggies I prepped on Sunday.

PREP TIP: make at least 4 breakfasts and 4 lunches for the week. You will actually get more done, in less time, by prepping in bulk and at the same time.



  • Slow Cooker Mexican Chicken Soup. Click here for the recipe. I love this soup, loving husband is on the fence. However, this is a man who will only eat Campbell’s Chicken Noodle Soup and Tomato Soup. So it’s safe to say that he is not really a connoisseur of soup.


Slow Cooker Mexican Chicken Soup – Skinny Ms



  • Loving Husband’s Famous Tuna Salad. Okay, it’s not really famous, but it is one of the things I let him prep. He uses 5 cans of tuna, mixes in some mayo, relish and 5 chopped hard-boiled eggs.
  • Yes, it is a bit high in sugar (due to the relish), and the mayo is not the healthiest option (I would prefer he used a smashed up avocado – but if I suggested that I already know the look I would get). So, I eat it as is on my Wasa crisps.




Turkey Enchilada Skillet – Skinny Ms




  • We are headed to see my fave director Quentin Tarantino’s new movie, “The Hateful 8”.
  • It looks so good! However, it is 3 hours long (thank God we are going to a VIP theatre for this), and it starts at 5:20pm.
  • This is a weird time, not really enough time for dinner beforehand, so we may order at the theatre (VIP has a full menu you can order in the theatre – as well as alcohol), or we may bring our own snacks. All I know is I ain’t cooking.






PJ ox

A Trainer’s Weekly Menu – Week 8

A Trainer’s Weekly Menu – Week 8

Well, it has arrived. The start of my two-week vegan food diet. I am starting a vegan food diet today to see if my skin and energy levels improve.

Loving husband has called today ARMAGEDDON, and he personally asked me to bold the word and capitalize it (he will not be participating).

This Is Not a Cleanse or a Detox

My two-week vegan food diet is not a cleanse or a detox. I do not believe in cleanses. I feel (and so does science, read the research here, here and here) that the body is designed to filter out toxins efficiently enough.

There is no build-up of toxins that we need to get rid of.

Instead those cleanses you see in the health food stores, or on the internet, are pseudoscience and hype to grab your attention and your money.

However, if changing your diet temporarily is done because you are noticing:

  • Your energy levels are low (one BIG reason I am doing this 2-week change to my diet)
  • You don’t feel like yourself
  • You feel bloated and “heavy”
  • Your skin is acting up (second reason I am doing this)
  • Your body aches
  • You are experiencing brain fog

Or, if you need to:

  • Reset yourself back to a healthier eating pattern
  • See if you have allergies by eliminating food groups and then slowly adding one in at a time

Then you are doing it for the right reasons.

Why Am I Doing This

While I eat fairly healthy (however I will be the first to admit that I love spiced rum & Coke Zero, pizza and cookies), I am just not feeling myself lately and want to reset my eating patterns.

For one, I have been enjoying myself far TOO much on the weekends, and two I want to see if the meat and/or eggs, and the small amount of dairy that I consume in a week could be at fault for my lagging energy levels and dull looking skin.

I also know hormones are at play too, thank you Menopause fairy, and the weather (I think I suffer from mild seasonal affective disorder).

But, I have never been one to just stand still and accept the status quo.

Perhaps with a few more tweaks I can get rid of my symptoms completely? Or, perhaps not. But at least I tried.

Symptoms and Tweaks for Menopausal Blues

Because of what I eat, and how much I exercise, I have been fortunate to keep most of my peri-menopausal symptoms at bay. If you suffer from menopausal symptoms I recommend the following:

  • Take a long hard look at your diet (and at the very least eliminate sugar)
  • Walk everyday
  • Stretch everyday
  • Weight train three times a week
  • Meditate, or take just a few moments each and every day to just be still and breathe
  • Laugh more, frown less

All of these will help lower your cortisol levels, perhaps decrease (or eliminate) your hot flashes, stop the weight gain that happens with most women when going through menopause and assist in keeping you sane while your hormones are trying to get you to be otherwise.


Why a Vegan Diet

While I initially was planing to do a two-week raw food diet, after some research I decided against it. There are a lot of professionals, holistic nutritionists and Chinese Medicine doctors that warn people against a raw food diet.

You see we need to lightly cook, or steam, a lot of our vegetables in order to properly digest them. As well, a raw food diet is a HUGE commitment. I am talking about making every single meal, for every single day.

It just seemed completely unrealistic for my busy lifestyle.

Whereas a plant-based lifestyle is far easier for me to wrap my head around and it works well for people looking to have more energy (hello!), as well anyone interested in adding more nutrition to their diet.

And there’s the other two obvious pluses to a plant-based life – it’s better for the planet and kinder to the animals.

All around everyone wins… except loving husband.

Catch Up On Previous Week’s Menus

Notes about last week’s meals

  • Last week I implemented the apple cider vinegar hot drink every morning and within a couple of days I felt a positive difference, so I am going to keep on going with it.
  • The Blueberry Chia Pudding is awesome, I highly recommend it!
  • I am also a HUGE fan of the Loaded Sweet Potatoe (and you have to make the yogurt dressing too).
  • What I will probably not make again? The Tilapia Tostadas. Sorry Whole Foods, but they were kinda bland and boring. It was like a Saturday night without a drink.

Blueberry-Almond-Chia-Seed-Pudding-Fitness wth PJ blog Blueberry Chia Seed Pudding


  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup (can’t do honey while on a vegan diet). Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl with shredded apple, coconut, almonds and I will also add nutmeg (prep Sunday, make a double batch for 4 servings)
  • Snack: apple dipped in almond butter
  • Lunch: Spiced Lentil & Tomato Kale Soup with veggies and hummus as a side and a Mandarin orange for dessert.
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter. I fear that I will not be getting enough protein on this diet so this mid-afternoon shake will help cover me. The powder I will be using is Vega Sport Protein Powder, in chocolate of course.
  • Dinner: Artichoke and Tomato Salad (from The 22 Day Revolution book)


Spiced Lentil Tomato & Kale Soup – Oh She Glows


  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl
  • Snack: apple dipped in almond butter, or an apple with some mixed nuts
  • Lunch: Lentil soup with veggies and hummus and my trusty orange for dessert
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter
  • Dinner: Raw Walnut Tacos and cut veggies with hummus (from The 22 Day Revolution book  – and this recipe alone is worth the price of the book. I have made this before and I love, love, love it!)

WalnutTacos-Fitness with PJ blog Raw Walnut Tacos


  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl
  • Snack: apple dipped in almond butter, or an apple with some mixed nuts
  • Lunch: Lentil Soup with cut veggies and hummus
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter
  • Dinner: DIY Burrito Bowls (prep in the morning for easy assembly when I get home from work + make a double batch to have for lunch tomorrow). I do not eat white rice, so I will use quinoa and loving husband can have the rice.

Vegan Burrito Bowl – Oh She Glows


  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Cinnamon Quinoa Breakfast Bowl
  • Snack: apple dipped in almond butter, or an apple with mixed nuts (are you sensing a pattern with my snacks?)
  • Lunch: Vegan Burrito Bowl leftover from last night’s dinner
  • Snack: Protein shake blended with almond milk, ice and a 1tbsp of peanut butter
  • Dinner: Kale Salad with Tahini Dressing (make double batch so that I have lunch tomorrow), add more white beans and loving husband will have salmon on top of his.


Kale Salad with Tahini Dressing – Love and Lemons


  • Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.
  • Breakfast: Blueberry Chia Pudding
  • Snack: apple dipped in almond butter, or an apple with mixed nuts
  • Lunch: Kale salad left-over from last night’s dinner
  • Snack: Pumpkin Pie Protein Shake. I also have some vegan vanilla protein powder so I am going to blend it up with 1/4c pureed pumpkin, 1tsp pumpkin pie spice, 1.5 cups of unsweetened almond milk and some ice. If it’s any good I will add this to my afternoon snack list for the future.
  • Dinner: Cauliflower Crust Pizza, loving husband: medium double pepperoni from Panago


Cauliflower Crust Pizza – Detoxinista


 Pre-Breakfast: 1 cup hot water, 1tbsp apple cider vinegar (from the mother), a sprinkle of cinnamon & a tsp of organic maple syrup. Sip and enjoy before food.


Zucchini Noodles with Marinara Sauce – The Iron You






PJ ox

Science Says: Best Workout To Lose Belly Fat

Science Says: Best Workout To Lose Belly Fat

Have you noticed, after the age of 40, that things shifted in the body? It is now easier to gain inches around the middle (and elsewhere!) than it is to lose them?

Why is that?

Well, if you are a woman you can thank the decline of the hormone estrogen (read study here).

This is a natural fat-burner for us and it also dictates where our fat is distributed, and now with middle-age upon us the distribution is happening around our mid-section.

And, if you are a man you can thank lower testosterone levels as you get older.

But, there are other factors involved as well and include:

  • Poor sleep
  • Eating crap (scientific term)
  • Eating too much crap or the good stuff
  • Stress (Our stress hormone cortisol loves to pack on the pounds around the mid-section. Now, it’s not being an a-hole, the body is simply doing what it is meant to do – protect us. And in this case protect our internal organs.)
  • Not exercising enough AND not exercising the right way (hence today’s blog)
  • Listening to Donald Trump’s over bloated ego while also watching his equally pretentious hair piece

Funny Donald Trump hair photo - Fitness with PJ blog

What Does Science Say

In a study released by Harvard researchers (Obesity, 2014) they found that men who did 20 minutes of strength training a day had a far less of an increase in abdominal fat than those who spent an equal amount of time doing aerobic activities.

Now, this study wasn’t all bad news for the aerobic group.

The men who performed the daily aerobic activity actually lost more total body weight than the weight training men did, BUT they were unable to stop their waistlines from growing. Their middle-age paunch kept on growing while they keep on running.

That is pretty darn interesting, wouldn’t you say?

Moral of the research: twenty minutes of pumping weights works far better on reducing the ol’ belly fat than twenty minutes of running does.

What About Us Ladies?

If you are a woman, you are probably thinking the same thing I did when I read the study “What about us?”. What about women?

Kathryn Schmitz, a professor at the Perelman School of Medicine of the University of Pennsylvania, performed a similar study with premenopausal women and found the results to be similar in women.

Great news.

More Research To Get You Lifting

Looking beyond losing belly fat the Journal of Diabetes Metabolic Disorder (April 2015) reported that a combination of diet and strength training was far more superior at losing body fat , than aerobic alone, or aerobic with diet.

This study included both men and women, ages 18 years to 69.

Strength training for weight loss just isn’t for us middle-aged folk either.

In a study published in PubMed (JAMA Nov 2014) it was found that a combination of aerobic and strength training was the best tool to fight adolescent obesity.

Why Is Pumping Weights So Good For Weight Loss?

One of the explanations as to why strength training is the best weapon against fat (when we get older), is because we have lost some of our muscle mass.

Losing muscle mass is a natural occurrence with age (as is losing our minds, our ability to read the small print and our inability to tolerate loud music in a restaurant).

Most of us will lose between 5-7 pounds of muscle each and every decade and ladies after the age of 30 we will also see an increase in our intramuscular fat (that nasty and dangerous fat that is located throughout the skeletal muscles and has been associated with conditions such as insulin resistance and type 2 diabetes).

Now, because of this loss of muscle mass our metabolisms decrease (significantly), and with that comes a body not able to burn calories and fat like it used to and followed after that is the middle-aged spread.

But, there is a very easy way to offset this.

How Do I Increase My Muscle Mass & Lose The Belly Fat

Perform a regular strength training program and I’m not talking about a workout par sae.

You want a full strength training program that addresses stability, core, balance and mobility, while also progressed each week so that you continue to see changes in your fitness and your body composition.

Need ideas? Check out my YouTube channel, www.yourtube.com/fitnesswithpj.

Experts recommend 2-3 times a week strength training (I recommend 3 times, especially if you are a woman over the age of 40 who wants to lose weight), accompanied with 2-3 times a week aerobic activity, and HUGE daily doses of daily walking, stretching and basically moving the body as much as you can, as often as you can.

However, if fat loss is your goal (especially belly fat) you want  weight training as your main activity.


Click here if you are a woman over the age of 40 and are new to exercise and want to start building a body you love.







PJ ox

Never Eat This For Breakfast

Never Eat This For Breakfast

And 50 Things You Should Eat Instead

While on this journey to better health and fitness (because this is a journey and not a destination), there are some things that can help with your journey and some that will just side-track it to hell.

Today I am going reveal one of the biggest impersonators in the weight loss and healthy food world.

This one food pretends to be healthy, all fortified and full of nutrients. It has also been known to toot its’ own horn because it is a “delicious, wholesome beginning that fills bellies and fuels bodies and minds”.

However, once the fanfare has stopped and you delve a little deeper you will soon see that this breakfast favourite will instead:

  • Stall weight loss
  • Increase our appetite for more food (and the wrong kind)
  • Raise our blood sugar levels
  • Leave us feeling tired, sluggish and brain-dead by mid-morning

Cereal and Kim Kardashian

That innocent box of cereal in your cupboard, impersonating as a healthy start to your day, is about as innocent as Kim Kardashian is at being camera-shy.

While I understand the draw to cereal (it’s quick, it’s easy), and I am not against all packaged food par sae (you will notice below in my recipes I use protein powder). What I am against, though, are unhealthy choices that we think are healthy choices because that’s what food manufacturers have duped us into believing.

I am also against starting our day with a product that is high in refined carbohydrates and high in sugar. Both of these are bad news, and even worse for us over 40-year olds.

You see, at this age we need now more than ever to maintain a steady blood sugar level throughout the day and foods high in refined carbs and sugar do the exact opposite.

A steady-eddy blood sugar level through the day will help us feel fuller for longer and teach us to only eat when we are really hungry. Two powerful allies to weight management in our middle years.

How Cereal Is Born

First, the process of how cereal is made is very unhealthy for the body – no matter what organic, expensive crap from the health food store you buy.

All cold breakfast cereals are made by a process called extrusion (Weston-Price). And, the extrusion process is roughly 5 steps of hell for an innocent piece of grain.

In the first part of the extrusion process the grains are mixed with water in a slurry and then processed in a machine called an “extruder” (sounds like a character in the “Terminator” movie, doesn’t it?).

Once the grains and water have fought with the extruder/Terminator (“I’ll be back” – they say… haha, couldn’t resist. Sorry.), the grains/sludge are then pumped out of tiny holes using high temperatures and pressure. These holes are what create the shapes of cereal that we find in our cereal box.

[bctt tweet=”Eat all of the junk food you want. So long as you cook it yourself. – Michael Pollan”]

Certain grains from the above process will then be passed through the extruder again to produce puffed wheat, oats and rice. Afterwards all of these shapes are then sprayed with a coating of oil and sugar to seal the deal.

This sealing process is actually the most crucial part to a cereal’s success. You see the cereal must stay crunchy while floating in a bowl full of milk for it to be successful.

Unfortunately they don’t stop the processing there.

Due to the high heat and pressure used (during the processing) this pretty much destroys most of the grains’ nutrients (Fighting the Food Giants Paul Stitt), and since the manufacturers have to sell Mom and the rest of us that this particular box is breakfast-gold, the food manufacturers take the cereal through one more process.

This time adding back the vitamins and minerals synthetically that their processing stripped of the grain that it had naturally in the first place.

To put it simply, they suck all the goodness out of the grain, then pump artificial “goodness” back into it.

Grain: I was just minding my own business when all of sudden I was sucked into this vortex and stripped of everything that makes me – me! “.

Funny Don't Eat Cereal Photo

How Sweet It Is

Most of us know that cereals like “Lucky Charms” and “Frosted Flakes” have a ton of sugar in them. That’s a no-brainer.

But, what if I were to tell you that even the most “healthiest” cereals have an unnecessary amount of sugar in them?

  • Sugar that will raise our blood sugar levels too quickly
  • Sugar that does not satisfy the body, instead leaving it craving more, and more often
  • Sugar, that will add girth to our waistlines
  • Sugar that increases inflammation in our bodies – leading to such diseases as cancer and metabolic syndrome
  • And sugar, that the World Health Organization (WHO) is advising us to half our daily consumption of

In addition, some cereals are high in sodium, that same sodium that Health Canada is telling us to watch out for.

Serving Size Disillusion

Another problem with cereal is that most people free pour it. Who has the time, or even wants to, pull out a measuring cup?

However, we all know what happens when we are left to our own devices to judge how much we are eating. We all over do it.

Sugar. It ain’t a great way to start your day.

Let’s take a look at some the “healthiest” cereals on the market today and see how they measure up for sugar grams.

Kashi GoLean (1 C) 9 grams sugar (just over 2 tsp)

Kashi GoLean – Crunch (3/4 C) 13 grams  (3 tsp)

Barbara’s Original Puffins (3/4 C) 5 grams (just over 1 tsp)

Bob’s Red Mill Granola (1/4 C) 8 grams (2 tsp)

Cheerios (1 C) 1 gram – while this is a low amount of sugar, don’t allow that to lull you in a false sense of security that you are eating healthy. Not only are the ingredients full of GMOs, the FDA even agreed  that Cheerios did not live up to the hype that General Mills was pumping out, and issued the company to change their marketing and box wording.

Apple Cinnamon Cheerios (1 C) 13 grams (3 tsp)

Koola Crisp – Nature’s Path (1 cup) 11 grams (almost 3 tsp)

Fibre One (half a cup) 14 grams (just over 3 tsp)

Smart Start Healthy Heart – Kellogg’s (1.25 cup) 17 grams (just over 4 tsp)

Corn Pops (1 cup) 14 grams (4 tsp)

Raisin Bran (1 C) 19 grams (over 4 tsp)

General Mills Granola (half of a cup) 18 grams (over 4 tsp)

Raisin Bran Crunch (1 cup) 20 grams (5 tsp)

Grape Nuts (1 C) 10 grams (over 2 tsp)

Kellogg’s Just Right Fruit & Nuts (1 C) 15 grams (4 tsp)

Quaker Natural Granola with Raisins (1 C) 30 grams (almost 7 tsp)

sad-cheerios Fitness with PJ blog

What You Should Eat For Breakfast Instead

Most nutritionists and trainers would love for you to eat a balanced breakfast. One that has a ratio of complex carbs, protein and good fats – and one that you prepped all by yourself.

If cereal is your thing than try large-flake or steel-cut oats. (Try this awesome oatmeal recipe.)

50 Breakfasts That Are Better For You

  1. Greek yogurt with fresh fruit
  2. “Wasa” Crisp bread with almond butter and sliced apple
  3. Scrambled eggs with salsa and avocado
  4. Egg-scramble with veggies
  5. Nut butter, whole grain tortilla shell & a banana (wrap & go)
  6. Avocado spread on toast with a poached egg
  7. 2 hard boiled eggs chopped in a bowl with a half an avocado
  8. Last night’s leftovers (my fave is cold salmon)
  9. Greek yogurt, berries & mixed nuts
  10. Carrot Cake Overnight Oats
  11. Baked Banana Oatmeal
  12. Baked Quinoa with Apples
  13. Baked Breakfast Peppers
  14. Avocado and Baked Egg
  15. Zucchini Noodle Breakfast Bowl
  16. Baby Kale, Mozza, Egg Bake
  17. Protein Pancakes
  18. Slow Cooker Pumpkin Spice Oatmeal
  19. Breakfast Salmon Egg Bake
  20. Paleo Breakfast Casserole
  21. Raw Apple Cinnamon Breakfast Chia Bowl
  22. Energizing Green Smoothie Bowl
  23. Overnight Oats Banana Split
  24. Banana Chia Pudding
  25. Raw Buckwheat Porridge
  26. Easy Breakfast Salad
  27. Vanilla Chia Pudding
  28. Veggie Quiche Cups To Go
  29. Grain-Free Applesauce Pancakes
  30. Healthy Bran Muffins 
  31. Chocolate Peanut Butter Protein Shake
  32. Apple Cinnamon Quinoa Bake
  33. Tofu Scramble
  34. Coconut Protein Chia Pancakes
  35. Breakfast Kabobs
  36. Superfood Porridge
  37. 5-Minute Oatmeal Power Bowl
  38. Black Bean Breakfast Burrito
  39. Ricotta Tomatoe Toast
  40. Creamy Berry Quinoa Parfait
  41. Mushroom Tomatoe Omelette 
  42. Mediterranean Morning Scramble
  43. Slow Cooker Red Pepper Asparagus Frittata
  44. Banana Oatmeal Protein Pancakes
  45. Coconut Lemon Chia Seed Muffins
  46. Pumpkin Pie Quinoa Breakfast Cookies
  47. Savory Pesto Breakfast Pesto Bowl
  48. Hot Chocolate Breakfast Smoothie
  49. Baked Apple Cinnamon Raisin Oatmeal
  50. Loaded Veggie Avocado Quinoa Frittatas







PJ ox

Total Body Sandbag Workout

Total Body Sandbag Workout

In my quest to give you the best workouts, sometimes I gotta show you a routine that may require some equipment, like today’s Total Body Sandbag Workout.

But, I get it. Not everyone has a sandbag, a bag or even sand. If you are one of those people you can buy the pink sandbag that I use, you can make your own, or you can use one dumbbell for all the exercises (just make it heavier please, like a 10-20 pounder depending on your fitness leave).

Regardless of what you use you have to try this workout, though!

It is the BOMB! I loved filming it and I will be adding it to my regular workout schedule.

My Total Body Sandbag Workout is a fantastic:

  • Fat burning workout
  • Full length – I warm you up, work you out and cool you down
  • A high intensity workout, but suitable for all levels
  • Great at toning the legs and the strengthening the core


Hey, and if you like these types of workouts (aka – workouts that kick your butt but give you results), then you are gonna love these:

STEP or BOSU Ball Plyo Workout

30-Minute Dumbbell Tabata 

20-Minute Fat Blast

Check out my newest blog series: A Trainer’s Weekly Menu – menu planning, prep tips and how I cook healthy.

Click here to check out Week 2.

Total Body Sandbag Workout

Total Body Sandbag Workout


Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

For more healthy living tips, recipes and workouts please subscribe above to this blog

You can also find me on Twitter, Facebook, YouTube and Instagram.

If you are really interested in getting started on your own weight loss and fitness journey, shoot me an email!

Don’t forget to sign up for my weekly blog by clicking on the box above. I’ve got lots of awesome workouts, exclusive content, and exciting offers available to subscribers only!

Over 40 Fat Burning Course Ad for Blog
Click if you want to start looking and feeling better.






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 👊🏼