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Missy Elliott Pep Rally | Cardio Hip-Hop | @iamJJDancer

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Are u readyyyy?!! Cuz it’s a Pep Rally!!! Get ready to sweat, shake that ASS & have FUN with Team JJ & this beginner/intermediate dance cardio routine!

I DO NOT OWN THE COPYRIGHT TO THIS SONG!!!! JUST FOR ENTERTAINMENT!!!

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*Sign Up for Fitness Classes with JJ Dancer in Los Angeles here: www.JJDancer.com/classes
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Want more?! Follow Jennifer “JJ Dancer” Johnson on social media for tons of fun dance, fitness & nutrition posts:

Instagram: www.instagram.com/iamjjdancer
Twitter: www.twitter.com/iamjjdancer
Facebook: www.facebook.com/JJDancer.LA
Website: JJDancer.com

FOLLOW TEAM JJ ON INSTAGRAM:

Filmed and edited by Robbie Lee Coyle:
www.instagram.com/xkimo_media

Choreographed by Sammye Alix:
www.instagram.com/sammyealix

Artistic Director- Amy Allen:
www.instagram.com/amylilfire

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And if you like our Fabletics outfits…Shop here: www.fabletics.com/collections?utm_source=JJDancer&utm_medium=internal_pr&utm_campaign=JJDancerYouTube

Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Nutrition

DON’T WASTE YOUR LEFTOVERS

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DON’T WASTE YOUR LEFTOVERS 🥙

Every time I cook and have food remaining I always put it in a container and throw it in the fridge to recook as another dish ! 🥙 With my ground turkey left over from taco Tuesday I whipped it up with some zucchini noodles and came out amazing ! Try it yourself and let me know what you think ! What recipe should I do next ?

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Credit: Possible Pat

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Abs / Core

Nothing better than finishing off a workout with SETS of core I rarely do Core …

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Nothing better than finishing off a workout with sets of core
#core #coreworkouts #strenghttraining

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Credit: msnicolefit

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Nutrition

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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