August 25, 2015



Ok ladies, admit it, you've had your fair share of times where you go to the gym for leg day, spend 30% of your time in between reps texting, and notice the guys lined up to use the squat bar. But instead of patiently wait, you notice the guys' irritation a girl is taking 20 minutes to do her leg routine which in their mind is "so basic" because its one-tenth of the weight they could lift. It's a lose-lose situation - you're...

August 20, 2015


·         ½ head cauliflower 

·         1 egg

·         4 roma tomatoes

·         1 cup mushrooms

·         1 cup diced sweet potatoes

·         ¼ onion diced

·         1 cup spin...

August 6, 2015

Have you ever done one of those instagram 30 day crunches challenges and wondered why you have not seen results? If so, 1) forgive yourself now for wasting 30 days of your life 2) be thankful that you found this post to give you a secret about achieving abs. 


The first thing to keep in mind when looking to achieve ab definition -abs are made in the kitchen! The only way to go get to ripped is by watching what you eat...

August 6, 2015

Introducing the first of the four essential workouts: Back.n.Biceps by JA


The Back


Many women do not specifically work their backs. Especially if you are built like me and just naturally have a small upper body. However a back routine is a fundamental element to your core. Working out your back muscles will help support your spine and even improve your posture. For anyone with a desk job, did you know simply sitting can stres...

June 25, 2015

So you always hear that you cannot target fat loss, right? This is not a myth ladies. The key to trimming fat all around is to be sure you work out all areas of your body. There are 4 key muscle groups to workout to help achieve that overall tone and in shape body. Working these four areas will put you on the right track, no matter what body type you have. Stay tuned for specific routines for each muscle group!


.Back and Bis


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