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Tone It Up Bikini Series Printable

The Tone It Up Bikini Series always gives me butterflies in my stomach. To me, it means the countdown to summer is on! My body gets a “refresh.” Social media explodes with TIU motivation. The prospect of making fitness fun with friends as we all prepare for summer always gets to me!

Because I love you, I put together a Tone It Up Bikini Series Printable pack for you. Fo’ free.

If you’re a Type-A binder-keeping personality like me, you’ll have these three-hole punched and organized into a binder along with your Starter Pack and any other delicious printables you might have. Enjoy.

 

Also, come over and find me on Instagram @Jess_Flashfit so we can be Bikini Series buds. I’ll follow back;)

 

What the Tone It Up Bikini Series Printable includes:

  • 8-Week Workout Planner for the series. The workouts are written in the meal plan. Just write them on the calendar and hang the on your fridge to see what’s next!
  • Daily TIU checklist. If you’re a nutrition plan member, you’ll know what the Bombshell Spell and Bootycall mean;)
  • 150 and 100 By Summer Checklists. Track your mileage for the Bikini Series. You can shoot for either 100 or 150 miles by the first day of summer. I made a tracker for both!
  • Bikini Series goal and reward sheet. Make sure you list SMART goals, ladies!
  • Summer Bucket List: list all the things you’re looking forward to doing this summer. Dream away!
  • Meal planning sheet with accompanying grocery list: I like to plan out all meals for the week (because I tend to tweak the plan a bit). As I’m writing the meals out, I put the ingredients I’ll need to get on the shopping list right away.
  • Measurement tracker: take your measurements on Day One and then watch in bewilderment what your measurements are on the last day. Weight isn’t the only story. You’ll see progress in inches lost, even when the scale doesn’t budge.

 

*After entering your name and email address in the form, the second page will give you a link to the printable. Copy that link and paste it into a new browser to access the PDF.

 

P.S. Didya know I’m a certified personal trainer and fitness writer? You’ll want to make sure you come back here for more motivation and fitness insight. You might like my Budget Fitness ebook if you’re tight on funds.

 

Just another way to be…

~Better Every Day

 

How about you…

What are you looking forward to the most with the 2017 TIU Bikini Series?

Freelance Income Report October 2016

freelance income report

I always love when freelancers or bloggers share their income reports. The transparency and raw insight is so refreshing.

And although it’s a little nerve-racking to put it out there, I figured I would be transparent about my very own freelance writing income for this month since Oct was my first official month of freelance writing.

As of yesterday, I made…

drumroll please…

$1,385 on my freelance side hustle

This is in addition to my corporate job and the product of working after the kids go to bed, on weekends and on my days “off.” (If you want it bad enough, you’ll find the time!)

So, now that you have the numbers,

 

Let me show you how I got there:

  1. I hustled my butt off in September. The efforts that you put in the month before show up in dividends the month after. You can get the exact pitch tracker I use for keeping track of all of them here.
  2. I sent cold pitches and I applied for Problogger and  projects.
  3. I tended to my social media profiles, optimizing them for my freelance writing business. Just by updating my Twitter profile alone, I landed one of my sweetest gigs in which the client found me (and I have a full article about how I did it coming out soon, keep watch!)
  4. I stayed active in my entrepreneur Facebook groups and did a little bit of free work there to get some lucrative testimonials.
  5. I was firm on pricing. I was offered many more jobs than I actually took because I refused $0.04/word offers and $20 blog post offers. With my credentials and experience, I wouldn’t settle for those “content mill” prices.

So, that’s sort of an overview of all the work that went into getting the income streams going this month. There is soooo much more I could say about pitching and pricing and networking, but for the purposes of this article, I’ll leave it at that. Feel free to comment with questions if there’s more you want to know.

So, what have I been working on?

  • Exercise copy for a new major fitness app
  • Coffee table book about New Mexico
  • Copy about snowboard equipment
  • Small business blogs for a website design business

I love the work I’ve been commissioned with. I’ve been learning so much and writing about my passions, so things are aligning just the way I believe they were meant to.

I can’t wait to delve more and more into my health and fitness, travel and mental health niches.

 

The fun part?

To reward myself for all the hard work, I went on a little bit of a shopping spree on Amazon. I found the pineapple chamomile tea I can’t find anywhere anymore. I bought some more writing books, one about writing white papers and the best freelance writing resource ever. I bought two barre workout videos to improve my teaching craft. And I bought a new journaling Bible that was soooo “me” that I can’t wait to dig in to. There might have been a few other things, but they escape me right now;)

 

What’s next?

I put in quite a few pitches in October alongside the work I did. I’ve already turned a few offers down, but I hope that a few more amazing opportunities come out of the work I put into October.

I’m also working on a swap offer for writing in return for some web design, so there could be some website changes coming. It’s exciting to think about where this all leads.

Not bad for my first month, eh?

If you’d like, I’ll keep you posted! Let me know in the comments.

 

Do you like seeing freelance income reports like this? What parts of the freelance journey would you like to know more about?

I Got Published in the Huff Post

Eeeeee!!!! Yes I did!

I got published in the Huffington Post!

You’re definitely going to want to earmark this article for workout inspiration!

As a writer, this is a huge privilege and accomplishment. And let me tell you, I was totally fitness fan-girling at some of the people I got in contact with. Autumn Calabrese!!! Karena & Katrina!!! Lauren Gleisberg!!! If you’re a fitness nut, these are some of the celebrities in our world! I got well over 100 replies and selected only the best ones. And I tried to get a good variety in there as well.

I asked fitness entrepreneurs (the ones who live, breathe and eat fitness) how they would work out if they only had 30 minutes. Because if this is how they do it, then you know it must be effective!

This process completely validated the premise of my very own FlashFit workouts that I’ve been designing myself. Total-body strength training and cardio built into one 30 minute workout.

We can learn so much from some of the overarching themes I found:

  1. Do cardio intervals in between strength moves to increase calorie burn.
  2. OR shorten rest periods and move quickly from one move to the next (circuits).
  3. Target your biggest muscle groups as they’ll give you the most afterburn.
  4. Compound moves give you the most bang for your buck.
  5. Intervals are bomb.
  6. 30 minutes is more than enough time to work out every day.

So basically, to build a workout that’s the best use of your time, do one compound move followed by one minute of cardio until you reach 30 minutes. This will scorch the most fat and lean you out in the shortest time.

What do you do when you only have 30 minutes to work out?

Two Quick Hairdos that Stand Up to Rigorous Workouts

Hey #flashers,

I have two new videos up on Youtube showing you two hairstyles that hold up in the gym. Cuz sometimes a girl just gets sick of the ponytail, no? These updos are:

  • Super quick: they only take seconds to do. Ain’t nobody got time for decorative hair.
  • Easy: you should be able to do them yourself or ask your 8-year-old daughter to do it.
  • Super durable for rigorous workouts. I hate when you can feel your hair loosen.
  • Meant for long hair. Cuz that’s the kind of hair you need to keep outta your face.
  • A little on the messier side. Just call me messy Jessie.

French Twist

Twist Braid and Bun

Come on over to my channel and subscribe. That way, you can keep an eye on what I’m up to. I have plenty more videos like this up my sleeve.

Also, I’d love for you to #flashme your favorite gym hairstyles over on Instagram.

Make Your Own Sunshine Poem

Last week, I talked about how healing the sun is and I promised that there would be a poem about how much I am drawn to the sun. Here it is, in pinnable form:

Sun Spots Poem by Jessica Collins Flashfit Trainer

Like I pointed out in my sunshine post, I am just drawn to the sunlight. I long to be outside in it, when it’s warm. In fact, this past Saturday, when the weather was stunning for a Wisconsin winter day in March, I rolled a picnic blanket out on our deck and took a nap in the sun. Rayna was napping and Kayne was gone fishing, so it was the perfect opportunity to spend some alone time in the sun. I gravitate toward sunny windows and run around opening all the blinds that anyone closes in our house. This poem encapsulates that feeling for me. Hope you like it!

Let me know what you think!

Feel free to share on Pinterest or other social media.