Monday, March 10, 2014

AlexaJean Fitness is MOVING!

That's right - Alexa Jean Fitness has moved to her own domain! You can find the latest posts at: 

See you all there! =]

30-Day CrossFit Challenge - No Equipment Needed

Who doesn't love a good at-home CrossFit workout!? I do! This one will kick your butt for sure, but stick with it and you're hard work will pay off! Have a great day!

Week 1
Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time - keep a record of your time. 
Day 7: Run 1 mile for time

Week 2
Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11:  Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time

Week 3
Day 15: 20 lunges, 10 push-ups (5 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20:  50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)

Week 4
Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each
*100 jumping jacks
*jump rope for 1 minute
*25 sit-ups
AWESOME JOB! Comment below and let me know how you did.. or if you've got any questions!
Note: Please check with your medical professional before doing this program.

Monday, February 17, 2014

Fit Mommy - Lose the Baby Weight Recipe for Success

Good Morning Fit Mommies! =] I hope you guys had a great weekend. As soon as babies and kiddos enter your life it seems like life takes off at super speed and there's never enough time to get laundry done, get ready, pack the diaper bag AND eat! Here are a few of my favorite snacks for on-the-go that both you and the little ones will love. 

Mommy and Me Snacks: baked apple crisps, frozen Greek yogurt pops with agave nectar and Mommy's Trail Mix: whole-grain Cheerios, dried cranberries and sunflower seeds

PORTION CONRTOL - The Kid's Plate. Use a kid-sized plate to check your portion control. (Your meal should be 1/3 protein, 1/3 whole grain and 1/3 veggie.)

Lose the Baby Weight Checklist

Start your morning with protein and Omega 3s - you've all heard it before, breakfast is the most important meal of the day! Don't skip breakfast - you're body will go into starvation mode and start saving the fat! Always get fueled up for the day ahead! 

Three snacks a day - never let hunger build! - Veggies and Fruit are AWESOME snacks. 

Maintain portion control for your dinner      

Good luck! YOU CAN DO THIS!! 

Sunday, February 16, 2014

No Equipment - CrossFit Work Out - 1 Week

Happy Sunday! =] I hope you all are having a great weekend. It's been a little over 5 months since Baby Lo was born and I've been somewhat bored with my routine lately. Logan has gotten a ton of strength in the last 2 months and I love incorporating her into my workout. This is a great workout for all mommies out there who either can't get to the gym, travel frequently or just don't have a lot of time to workout. I hope you enjoy these No Equipment CrossFit Work Outs.

2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg
10 Squats
10 Sit-ups
10 Pushups
3 Rounds

2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

10 rounds of
-10 burpees
-10 situps

Day 3
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Sprint 100 meters
Rest 1 minute
Repeat 10 times

Day 4: 
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

100 Single Unders (Jump Rope)
50 Squats
5 rounds for time

Day 5
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

5 Rounds
15m Bear Crawl
20 Push-ups
15m Crab Walk
20 Jump Squats
15m Broad Jump Burpees
20 Mountain Climbers

Day 6
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

Day 7
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

5 Rounds for Time
- 3 vertical jumps
- 3 squats
- 3 long jumps

Friday, February 7, 2014

Skinny Drinks // Power Shake Recipe

Shakes are great for getting all your nutrients on the go and great for those who have a hard time consuming veggies. Keep in mind your body needs lots of fuel if you're exercising and shakes shouldn't  necessarily  replace your meals.

1 Scoop of PEScience's Snicker Doodle Select Protein
500 ml Almond Milk or Coconut Milk
1/3 cup of frozen Spinach  (I promise you can't taste the Spinach!)
1 tbsp ground Flax Seed
1/2 cup frozen Berries
1 tsp ground Cinnamon

Mix all the ingredients together and enjoy!

The PE Science Snicker Doodle Protein is without a doubt MY FAVORITE! It doesn't have a chalky taste - it's great for cooking too. I use a TON of PE Science's products and I'm extremely impressed with the quality.

Sunday, November 24, 2013

Skinny Snacks // Protein Chocolate Chip Cookies

Confession... I. Love. Cookies! But obviously eating cookies all the time won't allow me to be in shape. Why can't we have the best of both worlds? A yummy, chocolatey snack after lunch to satisfy your sweet tooth without completely ruining your healthy eating habits. DONE!

Feel free to substitute your favorites in this recipe, just make sure your batter in no more than 1/8 protein powder or they will have a weird rubbery, bread-like texture.


§  1 large egg
§  1/2 cup of chocolate protein powder
§  1/4 cup of oat flour (I make my oat flour at home by putting old-fashioned oats in the blender)
§  1/2 tsp of baking soda
§  1/4 cup of flaked coconut
§  1/4 cup of almond milk
§  10 ground almonds

§  1/8 cup sugar-free dark chocolate chips


1.      Preheat oven to 340 F
2.      Mix together egg, protein powder, oat flour, baking soda, coconut,almond milk, and ground almonds.
3.      Once dough is formed, stir in chocolate chips.
4.      Using a spoon, divide mixture into 12 cookies and place on a sprayed cookie sheet.
5.      Put in oven for 15-20 minutes.
6.      Remove them from the oven as soon as they cook through. It's good if they're a bit soft in the center. Make sure you don't overcook them because they'll dry up and lose their charm if you do.

***To make lower-calorie and lower-fat cookies: use oats instead of flaked coconut and cocoa powder instead of chocolate chips.
Nutrition Facts - Per cookie

Calories 75.5
Total Fat 4.8g
Total Carbs 3.2g
Protein 3.8g


5 At-Home Post Pregnancy Workouts

Believe me, I know working out is one of the last things you want to do when you’re feeling completely exhausted and running on only a few hours of sleep. Studies have shown, however, that exercise can help you maintain energy throughout the day, relieve stress, improve your baby blues mood and aid in restoring your tummy’s muscle tone. The following circuit routines can be done in 15 minutes! You can do it!

Each of these exercises can be tailored to fit your goals. If you are new to working out, try using lighter weight. If you are used to being active, use heavier weight or increase the intensity of the repetitions or sets.

It’s important to have the OK from your doctor before starting any physical activity. I know once I got the okay, I thought I’d be able to pick back up at the gym where I left off….I was way wrong! Our bodies go through so many changes during pregnancy and delivery, and it just takes time to get all your strength back. It’s important to take it easy and not push your body too hard. To start, workout every other day and when you feel ready, bump it up to once a day.

To complete the workout, do all the moves back to back with 10 seconds of rest between. Repeat the circuit 3 times.

Day 1
Squat jumps: 10 reps
 Lunges: 10 reps, each side
 Dumbbell shoulder press: 10 reps
 Triceps dips: 10 reps
 Dumbbell biceps curls: 10 reps
 Woodchopper: 10 reps each side

Day 2
Forward and back leg swings: 10 reps each side
 Dumbbell straight-leg deadlift to row: 15 reps
 Turkish get-up with dumbbell: 10 reps
 Push-ups: 10 reps
 Stability ball back extension: 10-15 reps
 Split jump: 10 reps
 Reverse crunch: 10 reps
 Tuck crunch: 10-20 reps

Day 3 
Around the world lunges: 2 min
 Reverse flyes: 10 reps each arm
 Dumbbell triceps extension: 10 reps
 Hammer curl: 10 reps
 Stability ball crunch: 15 reps
 Side jackknife: 15 reps each side
 Plank: 1 min
 Toe touchers: 10 reps

Day 4
Dumbbell squats: 15 reps
 Standing Calf raises: 10 reps
 Dumbbell pull-overs on a bench: 10 reps
 Triceps Dumbbell kickbacks: 10 reps
 Dumbbell woodchops: 10 reps each side
 Crunches: 15 reps
 Back extension: 8 to 10 reps

Day 5
Simulated jump rope: 60 seconds
 Dumbbell deadlifts: 10 reps
 Dumbbell shoulder presses: 10 reps
 Dumbbell biceps curls: 10 reps
 Bench dips: 10 reps
 Dumbbell flyes on stability ball: 10 reps
 Oblique crunches: 10-15 reps, each side

 Plank: 60 seconds

Friday, November 15, 2013

Eat Clean // Meal Plan

The key to weight loss success is establishing a healthy lifestyle. I don't believe in fad diets - sure they work temporarily but diets aren't realistic, long term solutions. Your body has specific needs, especially when you're working out. 

Here's a good meal plan to get you started on a healthy path. Incorporate other healthy snacks and meals throughout the week and you won't just feel better, you'll look better too! 

For a more in depth breakdown of what proteins, carbs and fats to eat and when, check out my Clean Eating: Healthy Lifestyle Guide to Becoming Fit! 


1/2 cup of oatmeal with cinnamon 
4 egg whites
1 whole egg
3/4 cup of berries

Post Workout

1 Serving of Whey Isolate Protein 
5 oz. grilled chicken
4 oz. sweet potato
1 cup of vegetables 


5 oz. grilled chicken
1 oz. almonds
1 cup of vegetables


1 cup of Fage 0% Greek Yogurt

3/4 cup of berries


6 oz. grilled chicken 

2/3 cup of quinoa

1 cup of vegetables

Thursday, November 14, 2013

Skinny Drinks // Hazelnut Macchiato

I'm cookoo for macchiato!! But a daily trip to Starbucks can get spendy. Make it at home for half the calories and a fraction of the cost. (Can you tell that I'm in sales?) =] 

Starbuck's drink contains espresso, freshly steamed milk with vanilla syrup and finished with hazelnut drizzle. This skinny version uses hazelnut coffee, sugar free vanilla syrup, fat-free steamed milk. I skipped the whip cream and chocolate syrup to spare some calories. Who wants to drink all their calories?! Each skinny drink has 55 calories and 1 gram of fat. Don't worry, you won't need any spiffy equipment to make this tasty drink.  All you need is a blender or a whisk.

Ingredients for Coffee:

1 cup (8 oz) hazelnut coffee or decaf, You can use a K-cup or brew your favorite hazelnut coffee
½ cup fat-free milk
1 tablespoon Torani Sugar Free Vanilla Syrup or Starbucks Sugar Free Syrup


1. Brew coffee. 
2. In a saucepan, whisk together milk and vanilla syrup over medium heat, stirring until steaming. Remove from heat. Transfer to a blender and process for 15 seconds until foamy. If you don’t have a blender just whisk the mixture continuously with a wire whisk until foamy.
3. Pour into a large mug. Add the hot coffee on top. 
4. Drink immediately. Enjoy!
It's delicious hot but if you're anything like me, you'll love it cold better! Throw (not literally =]) some ice cubes on top of your mixture and enjoy your cool refreshing beverage. =]
Have you tried Starbuck's Hazelnut Macchiato? 

Monday, November 11, 2013

Fat-Burning Workout // HIIT

High Intensity Interval Training is great for breaking a plateau. They're also great if you're bored with the same old routine workouts. Throw in a HIIT workout every 2 weeks to boost your metabolism and break your routine! 

Stair stepper - 10 minutes

Jump rope - 100 reps

Self Squats - 30 reps

Jump rope - 100 reps

Self squats - 40 reps

Jump rope - 100 reps

Self squats - 50 reps

Jump rope - 100 reps

Self Squats - 60 reps

Washboard Abs Workout

You got it! Another core work out! Abs repair quickly but they also retain muscle memory almost as fast so it's key to change up your ab work outs regularly to avoid hitting a plateau.

Barbell Twists – 30 seconds

15 seconds of rest

Bicycle Crunches – 30 seconds

15 seconds of rest

Crunches – 30 seconds

15 seconds of rest

Leg Raises, Laying Down – 30 seconds

6 rounds

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 
§  Location: Covers the area from sternum all the way down to the pelvis bone.
§  Exercises: Crunch or Sit Up

§  Location: Side of the waist.
§  Exercises: Side Bends and Decline Oblique Crunches

§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.
§  Exercise: Air Bike

§  Location: Between front abs and lats.
§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.

Wednesday, October 30, 2013

Beginner HIIT // 20 Minute Cardio

High Intensity interval Training

I've talked about this before and shared a few HIIT workouts. I love HIIT more than an awesome CrossFit workout! Great for getting you through a plateau and great for your motivation because - This. Will. Yield. Results. But It will kick your butt first. =]

HIIT can be done with more than just cardio, it applies to lifting as well. Check out my HIIT 100 workouts! 

The Workout:

Warmup with a 5 minute walk

30 second sprint

3 minute jog

30 second sprint

1 minute walk


What HIIT workouts have you tried before?  

Saturday, October 19, 2013

Skinny Snacks // Apple Cinnamon Protein Bars


1/2 cup almond meal/flour
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
1/4 cup Splenda or Stevia
medium apple - grated (large holes)


Spray an 8-by-8 inch glass dish with non-stick spray. Preheat oven to 350 degrees. In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice. Whisk together and set aside.
In a smaller bowl, combine egg whites, splenda, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mix again.
Fold in grated apple and mix until combined.
Pour batter into the prepared dish and bake at 350 degrees for 25 minutes.

Makes 16 squares

Friday, October 4, 2013

No Equipment CrossFit Workout

Hi guys! If you're wondering why I've been M.I.A. for a while, I have a great reason! Baby Logan finally made her arrival and Troy and I have been catching up on some z's and busy ever since! Thanks for hangin in there with me!

I've been getting awesome feedback on the no equipment CrossFit workouts so I'm here to supply you with another! 


Jumping Jacks x250
Push-ups x50
Air Squats x75
Burpees x25
Vert Jumps x10 + 400 M Run
1/2 Mile Run + 50 Air Squats
Air Squats x100

Im already that proud mommy that wants to share photos of my little peanut! 

I can't wait so share the post pregnancy shape up plan I'm developing! Have a great weekend!! =]

Wednesday, September 18, 2013

Quinoa Pizza Bites

Instead of a full on cheat day how about a mini cheat day? I made these quinoa pizza bites for the first time last night, I slightly tweaked the recipe of course (shown below) )to make it slightly healthier, but overall it’s a great little snack or appetizer to satisfy your carb craving. 

1 cup uncooked quinoa
2 large eggs
1/2 cup chopped onion
1/2 cup fat free shredded mozzarella
1 tsp minced garlic
1 Tbs dried basil
1 tsp dried oregano
pinch of salt
pizza sauce for dipping

1. Cook your quinoa! Boil the quinoa and 2 cups of waterand cover. Once boiling, reduce heat to low, and let it simmer for 15-20 minutes (until water is absorbed and quinoa is tender).

2. Preheat oven to 350 degrees. Combine all of your ingredients (except the pizza sauce) in a mixing bowl until it is well mixed.

3. Lightly spray the bottom of a mini-muffin tin with olive oil spray. Using a Tablespoon, scoop - 1Tbs into each muffin tin.

4. Bake them for 15-20 and let cool. 

5. Serve them warm with pizza sauce to dip in!