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 JNL (3)

JNL Arms & Back

Happy Tuesday!! By request I was asked to post JNL's Arms & Back workout today since I posted her Lower Body workout for you yesterday. Tomorrow, I'll post her Abs & Plyo routine that follows so you can have a full body JNL routine to spice up your workouts! I hope you guys are enjoying her workouts, they're amazing. Be sure to watch her demo the moves in the video before doing the workout too!

Again, you will need a Gymboss Interval Timer for this workout and you'll want to set it up for intervals of 30 seconds. This workout takes around 30 mins including the warmup and cool down. There's also a short abs bonus at the end of this routine too! :D

Part 1 video

Part 2 video

JNL Fusion Arms & Back  - intervals 30 sec strength/ 30 sec cardio

Warm up for 5 mins with jump rope


3 rounds:

- overhead press

- full body shuffle


3 rounds:

- side & front lateral raises 

- side knee up pull down


3 rounds:

- seated flies

- jumping jacks


3 rounds:

- push ups 

- mountain climbers


3 rounds:

- bent over row

- jump twists


3 rounds:

- one arm dumbbell row

- wide leg burpees


- five minutes of jump rope


Cool Down Abs

50 russian twists 

20 full extensions  

Have fun with this one and let me know how you do!! #HUSTLEintheMUSCLE!!  

So yesterday Andrew & I traveled around on the local bus route (since we have no car here) and stopped by this incredible mall with a Lady Foot Locker inside that I absolutely fell in love with!!! I can't remember the last time I've been in a Lady Foot Locker store and I was completely in heaven!! 

They had pretty much every color of Nike shoe I would ever dream of. 

Soooo many colors!! Ahh!!



I was also VERY surprised with their selection of CUTE Adidas apparel!!




 I'm definitely going back to this store to actually buy something before I leave Florida!! In fact I really like that see-through tank in the lower right hand corner of this last pic, and I'm pretty sure that's what I'm gonna get! You know you're hooked when you start taking pictures of product in a store. lol. 

Well I'll be studying for my PT certification ALL DAY LONG today, and hopefully I'll make it to the beach to work on my tan before the day's end! Have an incredible TUESDAY!! xoxo

JNL Fusion Lower Body Blast! 

Happy Monday!!! So a few people have been either giving me the excuse that they can't workout at home and prefer having a gym, or another excuse is that they're BORED of their workouts!! (*wink wink* you know who you are, and that I love you!*) So today I'm going to share a workout from one of my favorite fitness chicks- Jennifer Nicole Lee (JNL). This girl is not only fantastic, but she is also hilarious when she kicks butt in the gym!! She's soo pumped in the gym and it always makes me giggle to watch her youtube workouts. This workout you can do ANYWHERE!! And I promise it's anything but boring!!

Just so you know, JNL used to be a 200lbs over weight mom, and now she's an international fitness model!! Crazyah!! 

Amazing right?? She definitely puts in the WORK at home AND at the gym!! I also think she was the original one who coined the phrase, "Strong is the new skinny."

So I'll breakdown the workout for you below and I've also embeded her two YouTube vids that show her demonstrating this workout. You will need a Gymboss Interval Timer for this workout. You'll want to set up your gymboss on a 30 second interval that you can either choose to start manually each time, or you can set up your timer to keep repeating intervals of 30 seconds on its own. Got it? Good!

This workout is nothing but awesome so give it a go to mix things up for yourself!! It takes about 45 mins to complete.

Part 1- video

Part 2 - video

JNL Fusion's Lower Body Blast - Intervals 30 sec strength/ 30 sec cardio

Warm up do 3 rounds, 30 seconds intervals each of:

- jumping jacks 

- run in place - arm swings/butt kicks


3 rounds:

- alternating forward lunges with weights 

- ski jumps over a line - get low, keep butt out


3 rounds:

- squats with weights on shoulders

- tow tap side to side in a mountain climber position


3 rounds:

- alternating around the world lunges with weights 

- squat jumps with feet together


3 rounds:

- plyo squat down & touch down

- jump forwards, jump back over a line


3 rounds:

- weighted sumo squat

- soccer shuffles 


3 rounds:

- weighted calf raises

- wide stance jumps with touch down


cooldown, stretch, drink water! 

And you're done!! p.s. I totally deserve props because I took the brainwork out of this for you and wrote down this workout step by step watching both vids straight through (pause, write down, play, repeat) so YES I want paybacks!! Go do this workout for me 10 times now! jk jk!! ;-) xoxo but you have to do it at least once ;-)

HAVE FUN!!! I'll definitely be doing this workout today with you too, so let me know if/when you throw it down! :D Have a very Happy Monday!!!  


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!!