Week 7
Jen’s No Excuses – Just Results
8-week workout!

Share your successes. Don’t be shy when it comes to celebrating your results and successes. Tell your friends, share it on Facebook or Instagram (wherever you feel comfortable!). The feedback you receive will only motivate you more and ensure you keep on achieving great things!

View the other weeks: Week 1 | Week 2| Week 3 | Week 4 | Week 5 | Week 6 |

Don’t forget the cardio

Women tend to store more body fat in their hips and thighs, making the booty a stubborn body part to remodel. We can train glutes as many times a week as we want, but if we still have stubborn body fat covering that area we really aren’t doing our backsides the justice they deserve. I’m not suggesting that everyone needs to live on cardio machines, but (depending on where you start out), I would recommend 3-5 days a week of some sort of cardio activity, anywhere from 20-40 minutes each session. Back when I was wearing a size 14 pants, weighing 22kg more than I do today, I first needed to burn off all that excess body fat before my efforts in the squat rack would start to show.

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Add in some cardio for 20-40 minutes, 3-4 days a week if you can. Depending on your individual goal; for fat loss aim for closer to 40 minutes during cardio sessions. For general health and endurance, three days a week at 20 minutes will be sufficient. You can incorporate these after or between your workout days as it suits your schedule.

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“It’s no secret that I love to be outdoors  and I enjoy taking my fitness outside,”  Exercising and getting your heart rate up does not mean that you have to be stuck for hours on the treadmill. Having ‘fun with fitness” is anything that gets you outside of your comfort zone while being active. It can be a hike, a jog outside or hitting the biking routes