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  • jfarleyfit
    Jasmine Farley
    @jfarleyfit

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Cheat Meals vs Cheat Days...which do you prefer??🍦🍫🍱🍟
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I used to have one cheat day a week but in my opinion it stalled my progress. I had to make sure I ate healthy the rest of the week then I would binge on that one day. When I did this I felt like crap the next day. I always checked in the mirror to see how much I gained then I would go back to eating healthy then bingeing that one day etc etc.
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I now have treats during the week in moderation(like some chocolate or gummies after my dinner) and on the weekend I’ll have one cheat meal. So basically I’ll eat healthy that entire day then have a cheat meal for lunch or dinner.
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In my opinion, this feels so much better for me. I don’t restrict or deprive and it doesn’t make me want to eat a ton of crappy foods because if I want it during the week I’ll have it(in moderation) Everyone is different so I suggest doing what works for you.☺️
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By the way, I love my hair like this and I need to start doing it more often. I use my @prohairtie to achieve this look. It has a clamp on it so when you are ready to take your hair out it doesn’t pull or damage your hair. I have a code with them you can use. It’s “Jasmine20” which gives you 20% off plus free shipping (hair ties are $2.00 USD)💞
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#cheatmeals #cheatdays #cheatday #cheatmeal #cheatmealgoals #healthysolutions #healthyways #weightlossdiet #weightlosstip #weightlosstips #healthytips #healthytip #healthytipoftheday #1upnutrition #becomebetter #gymgirlsdaily #gymgirlgains #gymbabes #fitbabes #fitfemales #fitfemalevideos #exercisetips #exerciseideas #workoutideas #healthyandfit #healthyfitlife #sundayworkout #fitwomen @gainzville @1upnutrition @fitgirls_united @fitgirlsguide @squatguide @gymaesthetic @sculptlifestyle
Cheat Meals vs Cheat Days...which do you prefer??🍦🍫🍱🍟 — I used to have one cheat day a week but in my opinion it stalled my progress. I had to make sure I ate healthy the rest of the week then I would binge on that one day. When I did this I felt like crap the next day. I always checked in the mirror to see how much I gained then I would go back to eating healthy then bingeing that one day etc etc. — I now have treats during the week in moderation(like some chocolate or gummies after my dinner) and on the weekend I’ll have one cheat meal. So basically I’ll eat healthy that entire day then have a cheat meal for lunch or dinner. — In my opinion, this feels so much better for me. I don’t restrict or deprive and it doesn’t make me want to eat a ton of crappy foods because if I want it during the week I’ll have it(in moderation) Everyone is different so I suggest doing what works for you.☺️ — By the way, I love my hair like this and I need to start doing it more often. I use my @prohairtie to achieve this look. It has a clamp on it so when you are ready to take your hair out it doesn’t pull or damage your hair. I have a code with them you can use. It’s “Jasmine20” which gives you 20% off plus free shipping (hair ties are $2.00 USD)💞 - . . . #cheatmeals  #cheatdays  #cheatday  #cheatmeal  #cheatmealgoals  #healthysolutions  #healthyways  #weightlossdiet  #weightlosstip  #weightlosstips  #healthytips  #healthytip  #healthytipoftheday  #1upnutrition  #becomebetter  #gymgirlsdaily  #gymgirlgains  #gymbabes  #fitbabes  #fitfemales  #fitfemalevideos  #exercisetips  #exerciseideas  #workoutideas  #healthyandfit  #healthyfitlife  #sundayworkout  #fitwomen  @gainzville @1upnutrition @fitgirls_united @fitgirlsguide @squatguide @gymaesthetic @sculptlifestyle
Happy Saturday Frands!🎊 Let’s work on these bi’s and tri’s💪🏼🔥 Don’t neglect training arms! They complete the look by having them nice and toned. Just like you train the rest of your body you should train arms to balance everything out!🙌🏼
1️⃣Lying Reach and Extend 4x15
2️⃣Standing Plate Curl using a DB 4x12
3️⃣Incline DB Hammer Curl 4x12
4️⃣Smith Machine Tricep Press 4x10
5️⃣Smith Machine Drag Curls 4x10
6️⃣Tricep Plate Extension 4x10
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🌱@1upnutrition code: JFIT
💫Sports Bra: @1upnutrition ❣️Leggings: @tilyoucollapse 💆🏽‍♀️Hair Ties: @prohairtie
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#bicepworkouts #bicepsworkouts #bicepsworkout #bicepsandtriceps #bicepworkout #tricepsday #tricepsexercise #tricepsworkout #tricepworkout #tilyoucollapse #tonedarms #becomebetter #womenwhoworkout #womenworkoutvideos #girlyexercises #girlygains #fitgirlvibes #fitgirlvideos #fitnessfanatic #1upnutrition #gymworkouts #gymwomen #gymgirlvids #exercisevideo #exercisevideos #exerciseoftheday #weightlossplan #weightlossgoal
Happy Saturday Frands!🎊 Let’s work on these bi’s and tri’s💪🏼🔥 Don’t neglect training arms! They complete the look by having them nice and toned. Just like you train the rest of your body you should train arms to balance everything out!🙌🏼 1️⃣Lying Reach and Extend 4x15 2️⃣Standing Plate Curl using a DB 4x12 3️⃣Incline DB Hammer Curl 4x12 4️⃣Smith Machine Tricep Press 4x10 5️⃣Smith Machine Drag Curls 4x10 6️⃣Tricep Plate Extension 4x10 — 🌱@1upnutrition code: JFIT 💫Sports Bra: @1upnutrition ❣️Leggings: @tilyoucollapse 💆🏽‍♀️Hair Ties: @prohairtie - . . . #bicepworkouts  #bicepsworkouts  #bicepsworkout  #bicepsandtriceps  #bicepworkout  #tricepsday  #tricepsexercise  #tricepsworkout  #tricepworkout  #tilyoucollapse  #tonedarms  #becomebetter  #womenwhoworkout  #womenworkoutvideos  #girlyexercises  #girlygains  #fitgirlvibes  #fitgirlvideos  #fitnessfanatic  #1upnutrition  #gymworkouts  #gymwomen  #gymgirlvids  #exercisevideo  #exercisevideos  #exerciseoftheday  #weightlossplan  #weightlossgoal 
When your bf films your workout but doesn’t tell you there’s a tag sticking out the entire time 🤦🏽‍♀️😂
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What’s up everyone! This is a circuit I did before it started freezing here in Jersey. I love outdoor circuits because you can utilize some of the things around you and incorporate that in your workout. Plus it’s nice to get some fresh air!
Give this one a try 3 rounds total 💦 —
🌱 @1upnutrition code: JFIT
💇🏽‍♀️ @prohairtie code: Jasmine20
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#outdoorworkouts #outdoorworkout #hiitworkouts #hiitworkout #cardiohiit #hiitcardioworkout #hiitcardio #gymgirlsdaily #girlsgym #gymsharkwomen #gymsharktrain #gymworkoutvideos #gymgirlvids #gymgirlvideos #workoutroutines #workoutinspo #everydayworkout #workoutideas #workoutbody #workoutvideos #workoutlife #workoutladies #fitnessgains #fitnessphysique #fitnessfam #fitwomen #fitvideos #becomebetter #1upnutrition #exerciseroutine
When your bf films your workout but doesn’t tell you there’s a tag sticking out the entire time 🤦🏽‍♀️😂 — What’s up everyone! This is a circuit I did before it started freezing here in Jersey. I love outdoor circuits because you can utilize some of the things around you and incorporate that in your workout. Plus it’s nice to get some fresh air! Give this one a try 3 rounds total 💦 — 🌱 @1upnutrition code: JFIT 💇🏽‍♀️ @prohairtie code: Jasmine20 - . . . #outdoorworkouts  #outdoorworkout  #hiitworkouts  #hiitworkout  #cardiohiit  #hiitcardioworkout  #hiitcardio  #gymgirlsdaily  #girlsgym  #gymsharkwomen  #gymsharktrain  #gymworkoutvideos  #gymgirlvids  #gymgirlvideos  #workoutroutines  #workoutinspo  #everydayworkout  #workoutideas  #workoutbody  #workoutvideos  #workoutlife  #workoutladies  #fitnessgains  #fitnessphysique  #fitnessfam  #fitwomen  #fitvideos  #becomebetter  #1upnutrition  #exerciseroutine 
Quick on time or limited amount of space at the gym? Try this back workout!🔥🔥
All you need is the cable machine and a bench🙌🏼 Let’s get to work!
1️⃣Seated Cable Row 5x12
2️⃣Seated Single Arm Lat Pulldown 4x10
3️⃣Incline Side Lat Pulldown 4x10
4️⃣Seated Cable Rope Pullover 4x10
5️⃣Seated Cable Rear Delt Pull 5x10
6️⃣Seated Cable a Rope Face Pulls 5x10
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Don’t forget to LIKE👌🏼 COMMENT📲TAG🏷 AND BOOKMARK📚
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#backdayworkout #backday💪 #backdays #backattack #backworkouts #backworkout #latpulldown #cableworkout #dailyexercise #exerciseideas #workoutideas #womenworkouts #womenwhoworkout #igfitgirls #femalefitnesspage #fitbodyguide #fitnessworkouts #workoutgirls #fitgirlsofinstagram #gymvids #workoutvideosforwomen #workoutvids #becomebetter #weightlossworkout #tuesdayworkout #healthyworkouts #fitnesstransformation #strongnotskinny #1upnutrition #fitgirlsdaily
Quick on time or limited amount of space at the gym? Try this back workout!🔥🔥 All you need is the cable machine and a bench🙌🏼 Let’s get to work! 1️⃣Seated Cable Row 5x12 2️⃣Seated Single Arm Lat Pulldown 4x10 3️⃣Incline Side Lat Pulldown 4x10 4️⃣Seated Cable Rope Pullover 4x10 5️⃣Seated Cable Rear Delt Pull 5x10 6️⃣Seated Cable a Rope Face Pulls 5x10 — Don’t forget to LIKE👌🏼 COMMENT📲TAG🏷 AND BOOKMARK📚 - . . . #backdayworkout  #backday 💪 #backdays  #backattack  #backworkouts  #backworkout  #latpulldown  #cableworkout  #dailyexercise  #exerciseideas  #workoutideas  #womenworkouts  #womenwhoworkout  #igfitgirls  #femalefitnesspage  #fitbodyguide  #fitnessworkouts  #workoutgirls  #fitgirlsofinstagram  #gymvids  #workoutvideosforwomen  #workoutvids  #becomebetter  #weightlossworkout  #tuesdayworkout  #healthyworkouts  #fitnesstransformation  #strongnotskinny  #1upnutrition  #fitgirlsdaily 
Monday’s Leg day fueled by @1upnutrition🔥This candy 🍉 BCAA had me hyped this morning! You guys know I start Mondays with leg day so let’s get to it!
1️⃣Sumo Deadlifts 4x8
2️⃣Hip Thrusts 5x8
3️⃣Knee Up into Two Pulse Lunges 4x8-10
4️⃣Staggered Stance RDL 4x8
5️⃣Finisher: KB Squat Jump Complex 4x10
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As you can see my reps are a little bit lower. That is because I went a little bit heavier in my lifts. Trying to challenge myself but always safely🙌🏼😉
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#legdayworkouts #legdaymotivation #legdaygains #legdayworkout #thethrustisamust #glutegains #gluteworkouts #gluteworkout #squatspo #shesquatsbro #musclenation #exerciseoftheday #exerciseguide #exercisetips #dailyworkouts #nutritionfirst #becomebetter #leggains #workoutvideo #gymworkouts #1upnutrition #fitvideos #deadlifting #igworkouts #mondaymotivation #fitnesspage #workoutinstyle #gymbabe
Monday’s Leg day fueled by @1upnutrition🔥This candy 🍉 BCAA had me hyped this morning! You guys know I start Mondays with leg day so let’s get to it! 1️⃣Sumo Deadlifts 4x8 2️⃣Hip Thrusts 5x8 3️⃣Knee Up into Two Pulse Lunges 4x8-10 4️⃣Staggered Stance RDL 4x8 5️⃣Finisher: KB Squat Jump Complex 4x10 — As you can see my reps are a little bit lower. That is because I went a little bit heavier in my lifts. Trying to challenge myself but always safely🙌🏼😉 - . . . #legdayworkouts  #legdaymotivation  #legdaygains  #legdayworkout  #thethrustisamust  #glutegains  #gluteworkouts  #gluteworkout  #squatspo  #shesquatsbro  #musclenation  #exerciseoftheday  #exerciseguide  #exercisetips  #dailyworkouts  #nutritionfirst  #becomebetter  #leggains  #workoutvideo  #gymworkouts  #1upnutrition  #fitvideos  #deadlifting  #igworkouts  #mondaymotivation  #fitnesspage  #workoutinstyle  #gymbabe 
Friday is here!🎉 Try this little ab workout and guaranteed you will be feeling the 🔥
1️⃣DB Knee Tuck In’s with a Straight Leg Hip Abduction 4x10
2️⃣Barbell Knee Tuck In’s 4 x12
3️⃣Bicycle’s 4x15-20
4️⃣Plank side to side(x10) into a regular plank(30 secs) 4 sets
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#absdayeveryday #absday #abworkouts #abworkoutsfromhome #abworkoutvideos #abworkout #absworkout #exercisebands #exercisetips #exercisevids #exercisevideo #gymabs #becomebetter #1upnutrition #gymsharkwomen #gymsharktrain #abs #gymgirlvids #gymgirlsdaily #gymgirlgains #fitnessbabes #swolemate #workoutabs #homeworkouts_4u #exerciseguide #workoutinspo #workoutguide #fitnessvideo
Friday is here!🎉 Try this little ab workout and guaranteed you will be feeling the 🔥 1️⃣DB Knee Tuck In’s with a Straight Leg Hip Abduction 4x10 2️⃣Barbell Knee Tuck In’s 4 x12 3️⃣Bicycle’s 4x15-20 4️⃣Plank side to side(x10) into a regular plank(30 secs) 4 sets - . . . #absdayeveryday  #absday  #abworkouts  #abworkoutsfromhome  #abworkoutvideos  #abworkout  #absworkout  #exercisebands  #exercisetips  #exercisevids  #exercisevideo  #gymabs  #becomebetter  #1upnutrition  #gymsharkwomen  #gymsharktrain  #abs  #gymgirlvids  #gymgirlsdaily  #gymgirlgains  #fitnessbabes  #swolemate  #workoutabs  #homeworkouts_4u  #exerciseguide  #workoutinspo  #workoutguide  #fitnessvideo 
SHOULDERS!💪🏼🔥 Haven’t posted a Shoulder day video in a while so here it is! Get ready for your shoulders to be on fire because the burn was real!😩
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Also, just wanted to let you know that @1upnutrition just came out with 2 new vegan BCAA’s (Raspberry Lemonade and Mango Lime😍)
If you want to support ya girl, use my code “JFIT” for 30% off plus free shipping $49 and up!🙌🏼
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Let’s get into this workout shall we😉:
1️⃣Barbell Shoulder presses into DB behind the head shoulder presses(superset) 4x10
2️⃣Barbell Front Raise into Upright Rows 4x10
3️⃣Lateral Raises 4x10
4️⃣Around the Worlds 4x15
5️⃣Incline “Y” Raises 4x10-12
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#shouldersworkout #shoulderworkout #shoulderday💪 #shoulderday #bouldershoulders #shoulderboulder #veganbcaas #vegansupplements #veganfit #becomebetter #liftingladies #liftingmotivation #womenworkouts #womenworkoutvideos #womenworkout #exercisevideos #gymgirlvideos #gymgirlsofig #gymgirlgains #workoutgirls #workoutsession #1upnutrition #supplementsthatwork #fitnesslady #fitwomen #fitnessprograms
SHOULDERS!💪🏼🔥 Haven’t posted a Shoulder day video in a while so here it is! Get ready for your shoulders to be on fire because the burn was real!😩 — Also, just wanted to let you know that @1upnutrition just came out with 2 new vegan BCAA’s (Raspberry Lemonade and Mango Lime😍) If you want to support ya girl, use my code “JFIT” for 30% off plus free shipping $49 and up!🙌🏼 — Let’s get into this workout shall we😉: 1️⃣Barbell Shoulder presses into DB behind the head shoulder presses(superset) 4x10 2️⃣Barbell Front Raise into Upright Rows 4x10 3️⃣Lateral Raises 4x10 4️⃣Around the Worlds 4x15 5️⃣Incline “Y” Raises 4x10-12 - . . . #shouldersworkout  #shoulderworkout  #shoulderday 💪 #shoulderday  #bouldershoulders  #shoulderboulder  #veganbcaas  #vegansupplements  #veganfit  #becomebetter  #liftingladies  #liftingmotivation  #womenworkouts  #womenworkoutvideos  #womenworkout  #exercisevideos  #gymgirlvideos  #gymgirlsofig  #gymgirlgains  #workoutgirls  #workoutsession  #1upnutrition  #supplementsthatwork  #fitnesslady  #fitwomen  #fitnessprograms 
Hey guys!💓Today I wanted to talk to you all about my workout split. I know I post random workouts a lot which have many of you confused as to what I do during the week. So I am giving you guys my current workout split/schedule!
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Monday: Legs!🍑🔥
I usually start the week off with a heavy leg day. A lot of compound movements such as deadlifts, squats, and hip thrusts. For cardio, I will either do an incline walk for 30-40 min on the treadmill or 20-30 min on the stair master.
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Tuesday:Back💪🏼
This is my favorite day to train. It used to be legs but...yea😂 I really am focusing on getting a toned back so I do as much weight as I can. For cardio I will do HIIT(sprinting on the treadmill)
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Wednesday: Legs again! Focusing on some compound movements but more so working on hamstrings,quads,calves, and of course some glutes😉 For cardio, the same applies as the Monday schedule.
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Thursday: Biceps and Triceps
I love the look of toned arms especially when wearing a tank top or halter. I like to use dumbbells and barbells most of the time but I will use cables here and there. For cardio I will do HIIT.
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Friday: Shoulders🔥 My absolute favorite!
I definitely use dumbbells in most of my shoulder exercises. I feel as though shoulders just complete the look of nice toned arms. For cardio, I will either do HIIT or LISS depending on how I feel.
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Saturday & Sunday: Rest days. If I want an extra cardio session from time to time I will go on a Saturday but rarely. I enjoy active rest days which means going on a hike walking in the park or mall😂😂
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#workoutsplit #workoutroutines #workoutroutine #exerciseroutine #gymroutine #weightlossroutines #weightlossplan #tuesdayworkout 
#gymbabe #gymbae #fitstar #igfitgirls #beverlyhills90210 #prettylittleiiinspo #fitnessgram #californialife #fitnessplanner #workouttraining #workout👍 #workouttutorial #gymtrainer #trainingschedule #1upnutrition #rodeodrive #healthychanges #healthychoicesmatter #fitvideo #girlworkout @prettylittleiiinspo @1upnutrition @gainzvillle @girlyexercises @fitgirls_united @fitgirlsguide
Hey guys!💓Today I wanted to talk to you all about my workout split. I know I post random workouts a lot which have many of you confused as to what I do during the week. So I am giving you guys my current workout split/schedule! — Monday: Legs!🍑🔥 I usually start the week off with a heavy leg day. A lot of compound movements such as deadlifts, squats, and hip thrusts. For cardio, I will either do an incline walk for 30-40 min on the treadmill or 20-30 min on the stair master. . Tuesday:Back💪🏼 This is my favorite day to train. It used to be legs but...yea😂 I really am focusing on getting a toned back so I do as much weight as I can. For cardio I will do HIIT(sprinting on the treadmill) . Wednesday: Legs again! Focusing on some compound movements but more so working on hamstrings,quads,calves, and of course some glutes😉 For cardio, the same applies as the Monday schedule. . Thursday: Biceps and Triceps I love the look of toned arms especially when wearing a tank top or halter. I like to use dumbbells and barbells most of the time but I will use cables here and there. For cardio I will do HIIT. . Friday: Shoulders🔥 My absolute favorite! I definitely use dumbbells in most of my shoulder exercises. I feel as though shoulders just complete the look of nice toned arms. For cardio, I will either do HIIT or LISS depending on how I feel. . Saturday & Sunday: Rest days. If I want an extra cardio session from time to time I will go on a Saturday but rarely. I enjoy active rest days which means going on a hike walking in the park or mall😂😂 - . . . #workoutsplit  #workoutroutines  #workoutroutine  #exerciseroutine  #gymroutine  #weightlossroutines  #weightlossplan  #tuesdayworkout  #gymbabe  #gymbae  #fitstar  #igfitgirls  #beverlyhills90210  #prettylittleiiinspo  #fitnessgram  #californialife  #fitnessplanner  #workouttraining  #workout 👍 #workouttutorial  #gymtrainer  #trainingschedule  #1upnutrition  #rodeodrive  #healthychanges  #healthychoicesmatter  #fitvideo  #girlworkout  @prettylittleiiinspo @1upnutrition @gainzvillle @girlyexercises @fitgirls_united @fitgirlsguide
It’s Monday friends! So that means it’s leg day!🍑🔥
This was actually from my workout on Saturday. I didn’t record today because sometime it feels so good to just zone out and not worry about recording. Even tho I love doing it for you guys, ya girl needs a little break here and there.💁🏽‍♀️
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This workout will really have your legs burning. I mean straight 🔥 so I’m going to need to guys to try this next time.
Here we go:
1️⃣DB RDL 5x10
2️⃣DB Squat x2 into 3 sec hold 5x6
3️⃣Hip Thrusts 5x8-10
4️⃣Box Squats 4x6
5️⃣Sissy Squats w/barbell 4x10
6️⃣Squat Jump Floor Taps 3x20
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#thethrustisamust #glutegains #bootyfit #bootyexercises #bootyworkouts #buttworkoutvids #buttworkouts #squatgains #squatspo #squatsporation #squatgirls #legdayworkout #legworkouts #leggains #becomebetter #gymexercises #legexercises #fitnessexercises #weightlossworkout #gymfitness #gymisbae #gymvideo #exercisevideo #fitgirlvideo #fitgirlvideos #girlyexercises #1upnutrition #fitbabe
It’s Monday friends! So that means it’s leg day!🍑🔥 This was actually from my workout on Saturday. I didn’t record today because sometime it feels so good to just zone out and not worry about recording. Even tho I love doing it for you guys, ya girl needs a little break here and there.💁🏽‍♀️ — This workout will really have your legs burning. I mean straight 🔥 so I’m going to need to guys to try this next time. Here we go: 1️⃣DB RDL 5x10 2️⃣DB Squat x2 into 3 sec hold 5x6 3️⃣Hip Thrusts 5x8-10 4️⃣Box Squats 4x6 5️⃣Sissy Squats w/barbell 4x10 6️⃣Squat Jump Floor Taps 3x20 - . . . #thethrustisamust  #glutegains  #bootyfit  #bootyexercises  #bootyworkouts  #buttworkoutvids  #buttworkouts  #squatgains  #squatspo  #squatsporation  #squatgirls  #legdayworkout  #legworkouts  #leggains  #becomebetter  #gymexercises  #legexercises  #fitnessexercises  #weightlossworkout  #gymfitness  #gymisbae  #gymvideo  #exercisevideo  #fitgirlvideo  #fitgirlvideos  #girlyexercises  #1upnutrition  #fitbabe 
Happy Sunday Fam! Let’s talk HIIT vs LISS.
I will briefly discuss what the two are.
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HIIT stands for High Intensity Interval Training. This type are cardio requires you to do short, quick, intense burst of exercise followed by either a short or active rest. Examples of this is a sprint on the treadmill or track, doing a circuit, etc. HIIT shouldn’t be done more than 3x a week MAX because your body needs time to recover. Too much HIIT will put strain on your joints and muscles.
LISS stands for Low Intensity Steady State. This type of training requires you to maintain a steady pace for a longer amount of time. Examples of this type of training are walking on the treadmill, elliptical, riding a bike etc. If you don’t switch up your routine, the body can begin to adapt to LISS  which may lead to less calories being burned.
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Personally I do both! Right now I am doing more LISS than HIIT at the moment but I try to do HIIT at least 1-2x a week and LISS 2-3x a week. Tell me, which type of cardio do you prefer??
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#hiitworkouts #hiitcardio #lissworkout #lisstraining #cardioworkout #cardiovascular #femalefitspo #exercisetips #weightlossguide #weightlosstips #healthytips #workoutguide #workouttips #fitnessguide #fitnesstips #fitbooty #fithealth #becomebetter #workoutinspo #exerciseoftheday #musclenation #cheetahprint #fitnesspage #workoutideas #gymhelp #gymtips #gymguide #1upnutrition @get_fit_videos @musclenation @fit_gallery_top @gymaesthetic @gainzvillle @fitfemalesforever @fitgirls
Happy Sunday Fam! Let’s talk HIIT vs LISS. I will briefly discuss what the two are. — HIIT stands for High Intensity Interval Training. This type are cardio requires you to do short, quick, intense burst of exercise followed by either a short or active rest. Examples of this is a sprint on the treadmill or track, doing a circuit, etc. HIIT shouldn’t be done more than 3x a week MAX because your body needs time to recover. Too much HIIT will put strain on your joints and muscles. LISS stands for Low Intensity Steady State. This type of training requires you to maintain a steady pace for a longer amount of time. Examples of this type of training are walking on the treadmill, elliptical, riding a bike etc. If you don’t switch up your routine, the body can begin to adapt to LISS which may lead to less calories being burned. — Personally I do both! Right now I am doing more LISS than HIIT at the moment but I try to do HIIT at least 1-2x a week and LISS 2-3x a week. Tell me, which type of cardio do you prefer?? - . . . #hiitworkouts  #hiitcardio  #lissworkout  #lisstraining  #cardioworkout  #cardiovascular  #femalefitspo  #exercisetips  #weightlossguide  #weightlosstips  #healthytips  #workoutguide  #workouttips  #fitnessguide  #fitnesstips  #fitbooty  #fithealth  #becomebetter  #workoutinspo  #exerciseoftheday  #musclenation  #cheetahprint  #fitnesspage  #workoutideas  #gymhelp  #gymtips  #gymguide  #1upnutrition  @get_fit_videos @musclenation @fit_gallery_top @gymaesthetic @gainzvillle @fitfemalesforever @fitgirls
How many of you have tried supplements before?🤔 In the beginning of my fitness journey I’ve never used anything. Actually the first year and a half I didn’t! I still made progress but I wanted that extra push
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Fast forward to now and I use my two favorite products from @1upnutrition religiously😂 They are the BCAA’s and L-Carnitine.
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Some of you may ask what do these mean?! Well let’s break it down:
BCAA’s which is short for Branch Chain Amino Acids are made up of 3 amino acids that aren’t produced in the body. They are Leucine, Isoleucine, and Valine. Leucine promotes protein synthesis which means it tells the body to build muscle. Isoleucine boosts energy levels and helps recover the body. Valine prevents muscle breakdown. So if you are trying to cut but don’t want to lose the gains then you need this. 1UP also adds collagen which has helped with my skin, hair, and nails!💅🏼
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L-Carnitine plays a role into the production of energy by putting fatty acids into the mitochondria. All this means is that the body uses/converts fat into energy. It is also non-stimulant(no caffeine)
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I know it’s a long post but I want you guys to know the importance of these products. If you look back at my old videos😖 you will see the difference of where I am now vs where I am today! These products helped me then just as much as they do now. —
If you are interested in trying some products @1upnutrition is having a 10% off sale with FREE shipping! Use my code “JFIT” and it will save you an additional 20%  off. If you have any questions you guys can always DM me!☺️
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#becomebetter #1upnutrition #discountcodes #workoutgirl #workoutgirls #workoutprogress #workoutsession #gymgains #gainsgainsgains #supplementsthatwork #bcaapowder #lcarnitine #fitbabes #swoleisthegoal #bikinigoals #weightlossdiet #weightlossideas #fitpeople #femalefitspo #femalefitnessmodel #exercisetips #exercisetime #exerciseroutine #girlswholift #fitnessprogram #fitnessvideos @fit_gallery_top @fitgirls_united @fitgirlsguide @gainzvillle @gymaesthetic @gymalpha
How many of you have tried supplements before?🤔 In the beginning of my fitness journey I’ve never used anything. Actually the first year and a half I didn’t! I still made progress but I wanted that extra push — Fast forward to now and I use my two favorite products from @1upnutrition religiously😂 They are the BCAA’s and L-Carnitine. — Some of you may ask what do these mean?! Well let’s break it down: BCAA’s which is short for Branch Chain Amino Acids are made up of 3 amino acids that aren’t produced in the body. They are Leucine, Isoleucine, and Valine. Leucine promotes protein synthesis which means it tells the body to build muscle. Isoleucine boosts energy levels and helps recover the body. Valine prevents muscle breakdown. So if you are trying to cut but don’t want to lose the gains then you need this. 1UP also adds collagen which has helped with my skin, hair, and nails!💅🏼 — L-Carnitine plays a role into the production of energy by putting fatty acids into the mitochondria. All this means is that the body uses/converts fat into energy. It is also non-stimulant(no caffeine) - I know it’s a long post but I want you guys to know the importance of these products. If you look back at my old videos😖 you will see the difference of where I am now vs where I am today! These products helped me then just as much as they do now. — If you are interested in trying some products @1upnutrition is having a 10% off sale with FREE shipping! Use my code “JFIT” and it will save you an additional 20% off. If you have any questions you guys can always DM me!☺️ - . . . #becomebetter  #1upnutrition  #discountcodes  #workoutgirl  #workoutgirls  #workoutprogress  #workoutsession  #gymgains  #gainsgainsgains  #supplementsthatwork  #bcaapowder  #lcarnitine  #fitbabes  #swoleisthegoal  #bikinigoals  #weightlossdiet  #weightlossideas  #fitpeople  #femalefitspo  #femalefitnessmodel  #exercisetips  #exercisetime  #exerciseroutine  #girlswholift  #fitnessprogram  #fitnessvideos  @fit_gallery_top @fitgirls_united @fitgirlsguide @gainzvillle @gymaesthetic @gymalpha
What’s up Guys! Almost Friday🙌🏼 Is it me or does it seem like this week is going by so slow!🤔
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So I’ve been frustrated because I’ve been a little bloated for about 3 days now😩 It’s slowly starting to go down now but it just takes time. Some tips I recommend to help with the bloat is to:
⚡️Drink more water
⚡️Stay away from eating too much dairy ⚡️Watch your Salt intake
⚡️Some vegetables can cause bloating such as Brussel Sprouts(this happened to me but they are too good😂)
Try eating asparagus since it is a natural diuretic ⚡️Eating a little piece of ginger helped me
⚡️The Daily Cleanse by @1upnutrition helps with flushing out toxins and gets rid of some bloat (Code “JFIT” to save $$)
Hope some of these tips help you guys❤️
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Feels like forever since I recorded and arm workout. This is my quick bi’s and tri’s workout that you all can do💪🏼
1️⃣Cable Rope Face Curls 4x12
2️⃣Tricep Pushdowns 4x12
3️⃣Single Arm Tricep Kickbacks 5x12
4️⃣Overhead Tricep Press 4x10
5️⃣Hammer Curls 4x12 (curling both arms = 1 rep)
6️⃣ Barbell Bicep Curls 4x10-12
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#armworkoutsforwomen #armworkouts #armdayworkout #armdayeveryday #bicepworkouts #tricepsexercise #tricepsday #gymsharkwomen #gymsharkleggings #gymsharktrain #becomebetter #1upnutrition #gymvid #gymlegends #gympost #gymprogram #workouthelp #workoutfitideas #workoutfitness #fitpeople #fitgirlfollow #fitgirlsaresexy #fitnesschick #workoutvids #exerciseguide #exerciseprogram
What’s up Guys! Almost Friday🙌🏼 Is it me or does it seem like this week is going by so slow!🤔 — So I’ve been frustrated because I’ve been a little bloated for about 3 days now😩 It’s slowly starting to go down now but it just takes time. Some tips I recommend to help with the bloat is to: ⚡️Drink more water ⚡️Stay away from eating too much dairy ⚡️Watch your Salt intake ⚡️Some vegetables can cause bloating such as Brussel Sprouts(this happened to me but they are too good😂) Try eating asparagus since it is a natural diuretic ⚡️Eating a little piece of ginger helped me ⚡️The Daily Cleanse by @1upnutrition helps with flushing out toxins and gets rid of some bloat (Code “JFIT” to save $$) Hope some of these tips help you guys❤️ — Feels like forever since I recorded and arm workout. This is my quick bi’s and tri’s workout that you all can do💪🏼 1️⃣Cable Rope Face Curls 4x12 2️⃣Tricep Pushdowns 4x12 3️⃣Single Arm Tricep Kickbacks 5x12 4️⃣Overhead Tricep Press 4x10 5️⃣Hammer Curls 4x12 (curling both arms = 1 rep) 6️⃣ Barbell Bicep Curls 4x10-12 - . . . #armworkoutsforwomen  #armworkouts  #armdayworkout  #armdayeveryday  #bicepworkouts  #tricepsexercise  #tricepsday  #gymsharkwomen  #gymsharkleggings  #gymsharktrain  #becomebetter  #1upnutrition  #gymvid  #gymlegends  #gympost  #gymprogram  #workouthelp  #workoutfitideas  #workoutfitness  #fitpeople  #fitgirlfollow  #fitgirlsaresexy  #fitnesschick  #workoutvids  #exerciseguide  #exerciseprogram 
Back with another back workout😉💪🏼 Just came back from round 2 at the gym and I am done!😂 I did HIIT for the first time in about a week and I thought I was gonna pass out😩
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While everyone is out here tryna bulk I’m still working on losing that last layer of fat. This is where patience and mental ability comes into place! Always be consistent 🔑 —
These are the exercises from today:
1️⃣Lat Pulldown w/twist 4x8 (make sure you hold for 2-3 sec)
2️⃣Incline Back Fly 4x12
3️⃣Straight Arm Lat Pulldown 4x12
4️⃣Seated Wide Grip Row 4x10
5️⃣Cable Rope Row 4x12
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Also, guys make sure to use my code “JFIT” for 30% off + free shipping! I would really appreciate it!☺️ My favorite products are the BCAA’s, L-Carnitine, and protein bars😍 If you have any questions feel free to DM me.
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#backworkoutsforgirls #backworkoutday #backworkouts #backworkoutvideo #liftweights #workouttoday #tuesdaytransformation #transformationtuesdays #becomebetter #fitbabe #1upnutrition #exercisetime #workoutvideos #igfitgirls #femalefit #fitgirlsofinsta #fitgirlsofig #gymgirlvids #gymgirlsofig #gymgirlsdaily #womenworkoutvideos #womenworkout 
#girlygains #gymsharkwomen #gymsharkspotted #gymsharktrain
Back with another back workout😉💪🏼 Just came back from round 2 at the gym and I am done!😂 I did HIIT for the first time in about a week and I thought I was gonna pass out😩 — While everyone is out here tryna bulk I’m still working on losing that last layer of fat. This is where patience and mental ability comes into place! Always be consistent 🔑 — These are the exercises from today: 1️⃣Lat Pulldown w/twist 4x8 (make sure you hold for 2-3 sec) 2️⃣Incline Back Fly 4x12 3️⃣Straight Arm Lat Pulldown 4x12 4️⃣Seated Wide Grip Row 4x10 5️⃣Cable Rope Row 4x12 — Also, guys make sure to use my code “JFIT” for 30% off + free shipping! I would really appreciate it!☺️ My favorite products are the BCAA’s, L-Carnitine, and protein bars😍 If you have any questions feel free to DM me. - . . . #backworkoutsforgirls  #backworkoutday  #backworkouts  #backworkoutvideo  #liftweights  #workouttoday  #tuesdaytransformation  #transformationtuesdays  #becomebetter  #fitbabe  #1upnutrition  #exercisetime  #workoutvideos  #igfitgirls  #femalefit  #fitgirlsofinsta  #fitgirlsofig  #gymgirlvids  #gymgirlsofig  #gymgirlsdaily  #womenworkoutvideos  #womenworkout  #girlygains  #gymsharkwomen  #gymsharkspotted  #gymsharktrain 
Oh hey guys! Happy Monday😬 Today was all about the glutes and a little bit of quads👌🏼
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If you are looking to grow a 🍑 then give these exercises a try🙌🏼
1️⃣Cable Kickbacks 4x10
2️⃣Glute Pushdowns 4x12
3️⃣Squat Jump Variation 4x8
4️⃣Barbell Hyperextension 4x10
5️⃣Single Leg DB Donkey Kick 4x10
6️⃣Barbell Squats 4x6
7️⃣Leg Press Variation 4 sets (close stance x7, wide stance x7, and frog press x7)
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#glutegains #thethrustisamust #flexonem #musclenation #bootyworkouts #gluteworkout #glutesfordays #glutesquad #squatschallenge #squatsquatsquat #squats4days #exercisevideo #exerciseroutine #workoutsession #workoutvids #1upnutrition #becomebetter #exercisetips #workouttutorial #weighttrainingforwomen #gymgirlgains #mondayworkout #leopardprints #fitnessvlog #fitnessvideo #womenworkouts
Oh hey guys! Happy Monday😬 Today was all about the glutes and a little bit of quads👌🏼 — If you are looking to grow a 🍑 then give these exercises a try🙌🏼 1️⃣Cable Kickbacks 4x10 2️⃣Glute Pushdowns 4x12 3️⃣Squat Jump Variation 4x8 4️⃣Barbell Hyperextension 4x10 5️⃣Single Leg DB Donkey Kick 4x10 6️⃣Barbell Squats 4x6 7️⃣Leg Press Variation 4 sets (close stance x7, wide stance x7, and frog press x7) - . . . #glutegains  #thethrustisamust  #flexonem  #musclenation  #bootyworkouts  #gluteworkout  #glutesfordays  #glutesquad  #squatschallenge  #squatsquatsquat  #squats4days  #exercisevideo  #exerciseroutine  #workoutsession  #workoutvids  #1upnutrition  #becomebetter  #exercisetips  #workouttutorial  #weighttrainingforwomen  #gymgirlgains  #mondayworkout  #leopardprints  #fitnessvlog  #fitnessvideo  #womenworkouts 
What are your fitness goals?? At first I started working out because I wanted to be like those girls I saw on IG. Super fit and skinny. I mean I dreamed about being thin😩
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Once I started my IG I noticed the ugly truth of some of these competitors, IG models, fitness models etc. They were in fact not happy with themselves, they were starving themselves, taking steroids, going under the knife and acting like they achieved it on their own. I mean not everything is what it seems.
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After that I told myself “you know what?” I’m done comparing myself to people. It’s tiring! I just want to be healthy and the weight will come off on its own. Let me tell you, BEST decision I ever made! Those who love you will love you for YOU not because of a number on the scale or how you look!
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I challenge you to love yourself and STOP being so hard on yourself! We are all created equally in God’s image. We are not defined by the way we look but instead should be defined by the way we treat others❤️
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#positivewords #positivitychallenge #positivityonly #ladieswholift #romwe #romwefashion #beverlyhills90210 #beverlyhillshotel #californiadreaming #prettylittleiiinspo #fitgirlsunite #gymgirlgains #gymgirlsofig #fitgirlsofinstagram #workoutbody #factfriday #healthyjourney #weightlossstory #exercisetips #fridayquotes #girlygains #girlyexercises #workoutplan #jwoww #vacayoutfit #viewsforviews @1upnutrition @prettylittleiiinspo @romwe_fashion @romwe_us @fitgirls_united @fitgirlsguide @fit_gallery_top @gainzvillle
What are your fitness goals?? At first I started working out because I wanted to be like those girls I saw on IG. Super fit and skinny. I mean I dreamed about being thin😩 — Once I started my IG I noticed the ugly truth of some of these competitors, IG models, fitness models etc. They were in fact not happy with themselves, they were starving themselves, taking steroids, going under the knife and acting like they achieved it on their own. I mean not everything is what it seems. — After that I told myself “you know what?” I’m done comparing myself to people. It’s tiring! I just want to be healthy and the weight will come off on its own. Let me tell you, BEST decision I ever made! Those who love you will love you for YOU not because of a number on the scale or how you look! — I challenge you to love yourself and STOP being so hard on yourself! We are all created equally in God’s image. We are not defined by the way we look but instead should be defined by the way we treat others❤️ - . . . #positivewords  #positivitychallenge  #positivityonly  #ladieswholift  #romwe  #romwefashion  #beverlyhills90210  #beverlyhillshotel  #californiadreaming  #prettylittleiiinspo  #fitgirlsunite  #gymgirlgains  #gymgirlsofig  #fitgirlsofinstagram  #workoutbody  #factfriday  #healthyjourney  #weightlossstory  #exercisetips  #fridayquotes  #girlygains  #girlyexercises  #workoutplan  #jwoww  #vacayoutfit  #viewsforviews  @1upnutrition @prettylittleiiinspo @romwe_fashion @romwe_us @fitgirls_united @fitgirlsguide @fit_gallery_top @gainzvillle
⚠️LONG POST❗️⚠️
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I believe in working hard to get to where you need to be. Nothing in life was handed to me. I have to work my butt off each and everyday and you know what I’m proud of that! It builds character and it helps me grow as a person!
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While in Miami, I got the chance to speak with the @1upnutrition CEO’s @hilton1up.president and @vadim.1up.ceo and we literally connected because they were in the same boat that I’m in! They started from the ground up, hustling and working hard to pursue their dreams! They never gave up and look where they are today!! If that doesn’t give you motivation than idk what does lol! I truly stand and believe in this company 100% not only because the quality of their products are AMAZING but because they are hard working individuals and believe in each and every one of us.
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With that being said, I may not have this crazy amount of followers, I may not be the most popular but what I do know is that I put in that work each and every day!🙌🏼
I’m thankful for every single one of my followers! And if I help and motivate at least one person then I’ve done my job! I’m so blessed to be apart of the 1UP team and blessed to be spreading positivity, fitness, and healthy living to you all! God truly has answered my prayers and continues to do so🙏🏼
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If you all use my @1upnutrition code I really appreciate the support and thank you from the bottom of my❤️
If you are new to my page my code is “JFIT” which gives you 30% off your order! If you have any questions feel free to DM me!☺️
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#1upnutrition #becomebetter #gymgirlsdaily #gymgirlgains #healthylifestyles #thankfuleveryday #blessed #gymsharkspotted #gymsharkwomen #workoutinspiration #inspodaily #fitbabes #fitnessgirlguide #femalefitnessmodel #femalefitnesspage #exerciseroutines #exercisetips #stayfit💪 #workoutgirls #liftingladies #discountcodes #njfitness #musclenation #weightlosswednesday #wisdomwednesdays #humpday
⚠️LONG POST❗️⚠️ . I believe in working hard to get to where you need to be. Nothing in life was handed to me. I have to work my butt off each and everyday and you know what I’m proud of that! It builds character and it helps me grow as a person! — While in Miami, I got the chance to speak with the @1upnutrition CEO’s @hilton1up.president and @vadim.1up.ceo and we literally connected because they were in the same boat that I’m in! They started from the ground up, hustling and working hard to pursue their dreams! They never gave up and look where they are today!! If that doesn’t give you motivation than idk what does lol! I truly stand and believe in this company 100% not only because the quality of their products are AMAZING but because they are hard working individuals and believe in each and every one of us. — With that being said, I may not have this crazy amount of followers, I may not be the most popular but what I do know is that I put in that work each and every day!🙌🏼 I’m thankful for every single one of my followers! And if I help and motivate at least one person then I’ve done my job! I’m so blessed to be apart of the 1UP team and blessed to be spreading positivity, fitness, and healthy living to you all! God truly has answered my prayers and continues to do so🙏🏼 — If you all use my @1upnutrition code I really appreciate the support and thank you from the bottom of my❤️ If you are new to my page my code is “JFIT” which gives you 30% off your order! If you have any questions feel free to DM me!☺️ - . . . #1upnutrition  #becomebetter  #gymgirlsdaily  #gymgirlgains  #healthylifestyles  #thankfuleveryday  #blessed  #gymsharkspotted  #gymsharkwomen  #workoutinspiration  #inspodaily  #fitbabes  #fitnessgirlguide  #femalefitnessmodel  #femalefitnesspage  #exerciseroutines  #exercisetips  #stayfit 💪 #workoutgirls  #liftingladies  #discountcodes  #njfitness  #musclenation  #weightlosswednesday  #wisdomwednesdays  #humpday 
Another back workout coming at you!💪🏼🔥 You guys really seemed to enjoy the last back workout I posted so I hope you all love these exercises just as much🙌🏼
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I love training back! It’s gives you the illusion of a smaller waist plus I think a toned back is so flattering! Give this workout a try and let me know what you think😉
1️⃣KB Row 5x12
2️⃣Barbell Row 4x12 SUPERSET WITH
3️⃣Plate Row into RDL 4x10
4️⃣Close Grip Cable Row 4x10
5️⃣Cable Rope Face Pulls 5x12
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Drinking my @1upnutrition BCAA’s in Candy🍉 to help me recover and preserve lean muscle mass. My code is “JFIT” if you guys want to try anything!❤️
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#backworkoutsforgirls #backworkouts #backdaygains #backattackday #backattack #backdayworkout #backdaybaby #fitgirlvideo #fitgirlvideos #gymvideos #liftlikeagirl #tuesdayworkout #becomebetter #1upnutrition #workoutideas #workoutinspo #exercisevideos #strengthtrain #fitchicksofig #carbon38 #supplementsthatwork #healthyweightloss #weightlossadvice #workoutvids #workoutdaily #fitness
Another back workout coming at you!💪🏼🔥 You guys really seemed to enjoy the last back workout I posted so I hope you all love these exercises just as much🙌🏼 — I love training back! It’s gives you the illusion of a smaller waist plus I think a toned back is so flattering! Give this workout a try and let me know what you think😉 1️⃣KB Row 5x12 2️⃣Barbell Row 4x12 SUPERSET WITH 3️⃣Plate Row into RDL 4x10 4️⃣Close Grip Cable Row 4x10 5️⃣Cable Rope Face Pulls 5x12 — Drinking my @1upnutrition BCAA’s in Candy🍉 to help me recover and preserve lean muscle mass. My code is “JFIT” if you guys want to try anything!❤️ - . . . #backworkoutsforgirls  #backworkouts  #backdaygains  #backattackday  #backattack  #backdayworkout  #backdaybaby  #fitgirlvideo  #fitgirlvideos  #gymvideos  #liftlikeagirl  #tuesdayworkout  #becomebetter  #1upnutrition  #workoutideas  #workoutinspo  #exercisevideos  #strengthtrain  #fitchicksofig  #carbon38  #supplementsthatwork  #healthyweightloss  #weightlossadvice  #workoutvids  #workoutdaily  #fitness 
Want to tone your legs⁉️ Well I got you!👏🏼
Some of you have been asking how to tone/get rid of inner thigh fat. Let me tell you something, it’s a combination of diet🥦, cardio🏃🏽‍♀️, and weight training🏋🏽‍♀️.
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If we could spot reduce and choose where we lose fat boy oh boy I’m going for the lower belly😩😂 Unfortunately we can’t! But you cannot give up either! Consistency and patience will get you very far🙌🏼 Also, it’s good to switch it up and try out different combinations once in a while so your body doesn’t get used to the same thing.
 1️⃣Barbell Sumo Squat into Barbell Sumo Deadlift 5x10
2️⃣Barbell Side Lunges 4x10
3️⃣Bulgarian Split Lunges 4x10
4️⃣Good Mornings into a Squat 5x10
5️⃣Side Step Squats Complex 4x6(total of 3 squats in each rep)
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#bootyworkoutvideo #glutevideos #buttworkoutsforwomen #exerciseplan #gymexercises #exercisedaily #workoutideas #workoutvideosforwomen #workoutvideos #becomebetter #1upnutrition #glutegains #gymglutes #weightlossadvice #weightlossdiet #mondayworkout #mondayworkouts #squatsquad #squatworkout #squats4days #njfit #njfitgirls #gymdiet #gymbabes #fitplan #workoutclips
Want to tone your legs⁉️ Well I got you!👏🏼 Some of you have been asking how to tone/get rid of inner thigh fat. Let me tell you something, it’s a combination of diet🥦, cardio🏃🏽‍♀️, and weight training🏋🏽‍♀️. — If we could spot reduce and choose where we lose fat boy oh boy I’m going for the lower belly😩😂 Unfortunately we can’t! But you cannot give up either! Consistency and patience will get you very far🙌🏼 Also, it’s good to switch it up and try out different combinations once in a while so your body doesn’t get used to the same thing. 1️⃣Barbell Sumo Squat into Barbell Sumo Deadlift 5x10 2️⃣Barbell Side Lunges 4x10 3️⃣Bulgarian Split Lunges 4x10 4️⃣Good Mornings into a Squat 5x10 5️⃣Side Step Squats Complex 4x6(total of 3 squats in each rep) - . . . #bootyworkoutvideo  #glutevideos  #buttworkoutsforwomen  #exerciseplan  #gymexercises  #exercisedaily  #workoutideas  #workoutvideosforwomen  #workoutvideos  #becomebetter  #1upnutrition  #glutegains  #gymglutes  #weightlossadvice  #weightlossdiet  #mondayworkout  #mondayworkouts  #squatsquad  #squatworkout  #squats4days  #njfit  #njfitgirls  #gymdiet  #gymbabes  #fitplan  #workoutclips