Hi, I'm Jenaé Frick and this is my blog. I'm a certified yoga instructor, and a certified NASM personal trainer. I'm also a new mommy! Welcome to my life! Click here to read more about me.









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Entries in jamie eason (4)

We're going to Florida!!!

Hey Peeps, Happy Tuesday! It's only my second day going to 24 Hour Fitness and doing day #2 of Jamie Eason's Live Fit program, and I just have to say that I'm absolutely falling in LOVE with this program!! Today was a day of biceps & back, and lemme tell you my biceps are MAJOR weaksauce!!! I think they're probably my weakest muscles ever!! But I love knowing I'm getting stronger every day and that maybe I can have arms like Jamie someday lol. 

This is what I had for breakfast this morning before the gym: skim milk, soy chorizo with 1 egg & 2 whites, and a whole grain tortilla! 


Like I said yesterday going to the 24 Hour Fitness by my house is my favorite part of the day. I don't know why, but the atmostphere there just clicks with me. It's not too cocky, not grungy, gross or anything. It's comfortable, there are tons of windows, and all types of people there. I applied for a job there a while back, and funny enough just tonight I got a call back for an interview as a service rep! To some people that may seem like a lame job, but to me it's just the place I want to be all day!! Eventually though, the goal is to finish my NASM personal training certification soon and work as a personal trainer!! But you never know, this could be my perfect step in the door to working at the gym right next to my house!! 

My post workout protein shake: vanilla whey protein, 1 banana, 1c skim milk



Some more good news for me, my husband and I decided we're going to be taking a 3-week vacation to Florida soon!! I'm sooo excited that we're taking some time for ourselves to relax on the beach, visit his family, and for me- get a tan!! I'll definitely be posting updates from there, and maybe even some great video posts!! I can't wait!! I'm going to be working hard for my best bathing suit body until then!


Dinner tonight was a flatbread tuna subway sandwich. I was at school and wanted to get a mandarine chicken salad but they had run all out!! So I stuck with the next best thing. 

Have a great night peeps, keep it real!!  

Jamie Eason's Live Fit Weight Training Program


Happy Monday peeps!! I'm pretty excited because today I began Jamie Eason's Live Fit 12-week weight training program! I can't tell you how long I've wanted to do a weight training program to start to see my muscles pop!


This program is awesome because she not only gives you the daily workouts but she also tells you what to eat every single day, and guides you every step of the way!! I've seen so many success stories with this program and I think it's time for me to try it!! I can't hold off any longer! 

I got a free 7-day pass to 24Hour Fitness from my husband buying the Kinect Zumba game, so that's what I'll be using for my gym, at least for this week. It's my favorite gym and there's one just walking distance from my house. I loved the atmosphere there today, it was perfect. And since I hadn't been to the gym in FOREVER, I was suprised at how thin I looked in the large mirrors!! I'm used to looking in my small mirror at home that probably makes me look bigger than I really am. So I was pretty pumped when I realized I'm smaller than I thought! 

So today was a chest/triceps day and my arms are shaking!! I'm also still training for my half-marathon but that's just five more weeks of running! So today before the morning is over I'm going to go out for a 6-miler. So I hope that doesn't cut too much into my attempts at muscle building! 

This morning I ate eggs with spinach, vegan cheese, a potato, and a glass of skim milk.

I'm doing great with my diet lately, I feel like I'm in emotional control and I'm not ravenous like I can be sometimes! Anyways, I hope you all have a great Monday!! Peace!

Lemon Protein Bars


Okay people, this is the most delicious healthy recipe I've ever made, EVER! These are Jamie Eason's lemon protein bars and they're incredibly easy to make, no joke here. Even my husband, who is very picky about the kind of cake he eats (he'll only eat moist, rich cakes), was scarfing these babies down. (They're kind of soft like cake, and not hard like your typical store-bought protein bar).

This recipe is a healthy treat to help you maintain your fit lifestyle on a regular basis without blowing your diet or healthy eating. We all need treats, and it's best when we can eat something that healthy and delicous too! So limit yourself to one a day, and share them with your friends and family, don't scarf them all down by yourself!!

What you'll need:

1 cup oat flour
2 scoops vanilla whey protein
1/4 tsp salt
1/2 tsp baking soda
2 qt mix Crystal Light (preferably without aspartame)
4 egg whites
1/2 cup Splenda, Truvia, or Ideal
8 oz baby food applesauce
4 oz water OR 4oz greek yogurt (use either one or the other, not both. It's for the moisture)

What to do: 
1. Preheat your oven to 350 degrees. 
2. Mix the oat flour, vanilla whey protein, baking soda, salt, and crystal light in a large bowl.
These are your dry ingredients.
3. In a separate bowl, mix your egg whites, Splenda, applesauce and water or greek yogurt.
These are your wet ingredients. 

4. Now combine the wet ingredients to the dry ingredients in one bowl and mix them together. 
5. Spray an 8x8 glass pyrex dish with non-stick spray. 
6. Pour your batter into the dish. 
7. Bake for 25 mins and voila!!
This makes 16 squares. 1 square per serving
Calories: 72
Protein: 6
Carbs: 5 
(Next time I'm going to add an extra scoop of protein powder for added protein! I think Jamie's recipe had 9g of protein per serving. She was obviously using a different brand of protein powder.)

Here's a little cooking video I made so you guys can see the process and how they tasted!! Enjoy!!!


For more of my dazzling recipes like this one, click here!



Below you'll find links to some of my TOP FAVORITE workouts EVARR!! You can't go wrong with this list of booty smashing workouts! This list is ALWAYS growing so keep checking back! Almost ALL of these workouts require the use of a  Gymboss Interval Timer - an inexpensive nifty little workout gadget that will become your BEST workout friend! So if you don't already have one, get one!

• A-List Routine

This workout has 5 of my top favorite exercises ever. They are challenging moves but oh-so awesome. This routine will condition you like nothing else! Rock solid results!

• Friday Night Workout

I made this workout for my cousin Desiree. Three rounds for time. You'll need a Kettle Bell and two hand weights.

• TNT = Tight N Tiny Workout Blast!

This workout will defnitely get you to earn your shower!! I was literally drenched in sweat by the time I was finished! This is definitely one of my best creations! 

• YogaEatRun Back On It Workouts!

I made two great workouts for you to get back on the bandwagon of fitness with me after my holiday indulgence! Time to tighten back up!

• YogaEatRun Under Armour Workout

I created this workout video for the Under Armour community of women participating in the What's Beautiful challenge! I hope you take a look, it's one of my favorite workouts to do! Targets upper back, glutes & quads, abs and a little cardio too!

• YogaEatRun Back To School A+ Workout 

This is the first of many workouts I plan on creating for you to do at home! It includes six body weight exercises that you do for 3 rounds. It takes about 30 mins to complete! Leave me a comment and Enjoy!

• JNL Fusion Lower Body Blast 

This workout is for all you peeps who need to spice up your routine!! A lot of my friends and family have told me that they're bored of the treadmill or working out at home. If you feel like that's you, then click on this link!

• JNL Fusion Arms & Back

This routine paired with JNL's Lower Body Blast gives you two incredible days of sweatfest workouts! It's a perfect blend of HIIT fast blasting awesomeness!! 

• Jamie Eason's 12 Week Live Fit Trainer 

This is the current workout program that I'm doing! It's a 12-week full body weights routine that will help you build muscle and slim down!

• ALL of Zuzana Light's Workouts

  These are all of Zuzana Light's workouts ever, including all of her BodyRock workouts and   her latest ZWOWs!! It gives you the type of workout, how much time it takes to do, etc.  

• My Three ALL-TIME Favorite Zuzana workouts 

I come back to these three old school workouts by Zuzana time and time again. I think  there are probably a couple more that I could add to this list, but for now, these three are   my TOP favs!!

• J-LO's Hollywood Workout

 This is J-LO's legit workout that she's done before. If you're in a pinch for time but want to  really work up a sweat in no-time this is the one to do!! You'll also need aGymboss  Interval  Timer to do this workout effectively

• Yoga Eat Run The Fire Drill 

This workout I got from a co-worker's husband who is a Firefighter and a complete workout animal!! You'll see a video demo I made just for you!! 

• JNL How To Jump Rope 

 This is seriously my favorite video evarrr!!! This Jennifer Nicole Lee (JNL) will show you  how to really kick some booty with nothing but her jump rope. It's my life goal to master  the rope like she has!!