Sore To The Core Workout

A strong core doesn’t just look good, it helps you with every day activities. Picking up heavy objects, or a child maybe without hurting your back comes to mind. And of course these exercises help whittle that middle.

Do each exercise for 1 minute each, for 3 rounds. Resting 2 minutes at the end of the full set. So do all 4 exercises then rest 2 minutes, not 2 minutes between each individual move. With the side plank do 30 seconds on each side.

Save this to your phone or Pinterest and do it for your next workout!




Leave me a comment on how you like this workout!



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The Bombshell’s Guide to Intermittent Fasting

If you’ve been researching on how to lose weight or get fit, you may have come across something called “intermittent fasting”. Which basically means you go without eating for a certain amount of time. There are entire books on it and even the celebs do it to help get shredded. Hugh Jackman, for his role as Wolverine, ate in an 8 hour window and fasted for 16 hours, as prescribed by “The Rock”, you can watch a short YouTube clip where he talks about it here . Incase you haven’t seen his phenomenal body for the movie, here you go.


Dr Sara Soloman swears by fasting. more info about her here


Over the past year or so I’ve watched documentaries, and read several articles and a few short ebooks about this way of losing fat. I’ve also done intermittent fasting for several weeks to try it out on myself. What I can say is that, it helps you lose weight IF you’re eating mostly healthy still, but it’s not a miracle.

Eating nothing for 14, 16, 18, 24, or even 36 hours and then “feasting” basically can potentially help you lose weight, boost human growth hormone which helps build muscle, improve the mind, age slower, and possibly prevent sickness.

Sounds too good to be true but it’s not. Yet again, it’s not a miracle. But it did help me stay leaner and made my mind much more clear. There’s something about feeling actual hunger for more than say, an hour, that makes the mind alert. Most of us don’t ever let ourselves actually get hungry because we eat so often.

And as far as health goes, “Research has confirmed that many biological repair and rejuvenation processes take place when there’s an absence of food, and this is another reason why all-day grazing triggers disease. Your body never has the time to clean out the garbage and regenerate.” Reference here

Fat loss benefits: Keep in mind that when you eat a meal, your body spends a few hours processing that food, then burning what it can from what you just consumed. So if you’re eating all day long it’s always burning off the food you ate, and not stored fat. So it makes sense that going a little longer without eating gives your body a chance to burn off stored fat. “After about 12 hours without food your liver runs out of glycogen, at which point your body starts drawing energy from the glycogen stored in your fat cells.” Reference here

Dr. Mercola’s website says, “Intermittent fasting helps reset your body to use fat as its primary fuel, and mounting evidence confirms that when your body becomes adapted to burning FAT instead of sugar as its primary fuel, you dramatically reduce your risk of chronic disease


  • Normalizing ghrelin levels, also known as “the hunger hormone”
  • Promoting human growth hormone (HGH) production: Research has shown fasting can raise HGH by as much as 1,300 percent in women, and 2,000 percent in men,2 which plays an important part in health, fitness, and slowing the aging process. HGH is also a fat-burning hormone, which helps explain why fasting is so effective for weight loss
  • Lowering triglyceride levels and improving other biomarkers of disease
  • Reducing oxidative stress: Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease”



Some say to train, as in lift weights, on an empty stomach in the morning after you haven’t eaten all night. I tried that but found that it negatively effected my workouts. I couldn’t push myself as hard. But what I do like to do fasted is go for a walk or do low intensity steady state (LISS) cardio in the mornings before breakfast. I usually stop eating after dinner around 6 or so and don’t eat again until breakfast. But doing a light workout before is a great way to burn fat.

One thing that made all the difference for me was not actually actively thinking about not eating for a certain amount of time. I just don’t eat after dinner (unless I’m super hungry and on special occasions) and then eat after a walk in the morning and that usually ends up being 14-16 hours of fasting and I’m not counting down the minutes to when I can eat again. It’s all a mind game really.

Have you tried it fasting? let me know your experience!

here are some other great articles with more info

The Beginner’s Guide to Intermittent Fasting

The Definitive Guide to Intermittent Fasting



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Post Baby Bod | Getting Back Into Shape

Ok, lets get real for a minute about the post baby body. I had Jaylee 2 weeks ago and I’d gained a total of 40lbs over my pregnancy. If you’ve followed more for awhile, you know that I had a hard pregnancy and wasn’t able to workout. In fact, I was feeling crappy enough that I had to lay in bed a lot.

Today was my first workout back for like 7 months and it felt GREAT! And I think I’m going to be sore tomorrow but that means I actually put in some work. I haven’t gotten on the scale because I don’t like to go by weight, although I’m sure at my 6 week check up at the doc they’ll weigh me.

I like to go by photos. So if you want to follow my journey of getting back into shape sign up here and follow me on Insta and Facebook. I’m giving myself 6 months to get in even better shape than I was before baby!

Ladies, you need to know that it takes time, and probably more than you want to build a great body. Sure, I could go on some really strict diet, take some pills and lose fat fast but I know I want stick to that, and end up gaining weight back, so it’s about following a healthy every day routine.

Here’s a photo of me 9 months pregnant.

cute fall maternity photoshoot

Here’s me as of today. Honestly I thought I’d look worse after my pregnancy than I do, (not that the extra flab is where I want it to be, obviously) but I’ve lost more weight than this before and I know its doable with time, proper healthy eating and exercise!

I want to be real with everyone and show you that it’s possible. I know sometimes it’s hard when results don’t come right away but it takes patience and dedication.

janie 2 weeks post partum

janie 2 weeks post partum

And Pre baby body!

janie hannan kearl


I’ve actually set a goal to become a fitness model and get on the cover of a fitness magazine!

I’m going to be following my own workout and eating plan, (which I’ll come out with later) and I’ll be looking for 10-15 test ladies for the Bombshell Body plan soon.

You can get the free 1 week of it right now,  just enter your email below and it’s an automatic download… I’ve tested the free week previously and ladies be loving their results! One girl lost 10lbs the first week and her husband 8.

I’ll be posting some of my workouts and what I eat on Instagram and Facebook along the way so be sure to follow me!






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Toned Up Arms

Your arms are probably the most seen part of your body other than your head, so why wouldn’t you want them looking good and toned, right? I’m not talking bulky and ripped or looking manly but getting rid of the extra flab and buidling some muscle tone is nice.

So here is a bombshell arm workout for you!

Each workout do a warm up set about 15-18 reps, then follow with 3 sets of reps between 8-10 and the last set (4) do a heavier weight to burn out, or until you can’t do any more. This will make your arms feel like jello but you’ll thank me later.

Form is important so make sure you keep your core tight and back straight. Also don’t forget to breathe and SLOW and CONTROLLED movements!

Save this pic to your phone for when you’re ready to workout! Also, why not do this workout with a friend, tell her about The Bombshell Initiative and don’t forget to download your FREE week of workouts and meals with the Bombshell Body Program here >>>>

I’ve had women lose up to 10lbs the first week. It’s worth a try.

toned-up-arms workuot from the bombshell initiative blog



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How To Track Your Macros (protein|carbs|fats)

Macros: It’s not really a “new” thing but kind of. It’s a diet or way of eating rather, called “if it fits your macros” IIFYM or FLEXIBLE dieting, that’s become popular. It’s also called tracking your macronutrients (macros) to manipulate fat loss and weight gain but most importantly for BODY COMPOSITION.


I’m sure you’ve all heard of fitness competitors eating high amounts of protein to gain muscle. This is part of counting “macros”. There are 4 macronutrients but usually we are only talking about the big 3. Protein, carbohydrates and fats. The other is Alcohol. Each has its own unique number of kilocalories per gram.

Protein & carbs have 4 calories per gram

Fats have 9 calories per gram

Alcohol has 7 calories per gram.

In order to manipulate fat loss macros need to be in a certain balance. For example if you eat a high fat|high carb diet with low protein your more likely to have more fat in unwanted places. Fats are high in calories, although essential in the right amounts.

When it comes to losing fat and gaining lean muscle your going to want to have a higher protein|carb diet and one lower in fat. Some say that high protein|high fat is better for weight loss, and sure it can be if you’re a sedentary person but for someone who works out and gets active carbs are life! Its’ how you will have the energy to sustain those tough workouts and active lifestyle. Not to mention carbs are much tastier in my opinion.

So now that you know what it is, does it work and how can YOU track your macros?

If you’re a person who likes to track food and count numbers or maybe you don’t but you need somewhere to start to get a base of HOW to EAT, this is for you and YES it does work!
This is more diverse than most diets and can be more flexible but a little more tedious considering you’re tracking all your food.. To me, it can get annoying tracking and counting everything you eat. But there are apps that make it easier like MyFitnessPal. You can adjust the macros to your preference.

  This makes fat loss/muscle gain spot on for YOU, and not the “average”. 

First you’ll need to find out your calorie range by entering your information into a calculator for your basal metabolic rate. You’ll want to use one of two; the Katch-Mcardle BMR calculator but for that you’ll need to know your body fat percentage.

There are various ways to get it, the easiest is body fat calipers, you can go to your gym and ask a personal trainer to do this for you. Other methods are less reliable or more expensive.

Another calculator you can use is the Harris-Benedict calculator which doesn’t require BF%.

They will give you about the same results give or take a few.  Both can be easily found online.
Now, there’s debate on what the best percentages are for each macronutrient, but I think after much research and personal experience that it comes down to your goals and activity level once again. If you’re weight lifting/strength training plus cardio you need more protein and carbs.

Here’s the difference getting your macros right ( and exercise of course) can make

janie kearl before|after
It’s not like a huge drastic change but you can tell that i toned up a lot, which means I lost body fat. Although if you can believe it I weigh the same in both pictures. The scale isn’t everything! I wish you could see the armpit and back in the photo on the right because it’s much more toned than in the left photo!
My Advice Is:
.8- 1 gram of protein per pound of body weight or about 25-30% protein, (this depends on your calories goals) 25-30% fats and 45-50% carbohydrates. For example If you’re eating  1700 calories a day with 50% carbs- 200 grams, 25% protein- 100 grams, 25% fat- 45 grams.  You’d enter your food in based on grams and at the end of the day you should be very close to these numbers.  Percentages don’t always work, say if you’re a guy trying to “bulk up”. Sometimes the protein is too high at 30% that’s why you’d fall back to the .8 -1 gram per pound of body weight, and adjust after that.

How do you know how many calories based off your Basal metabolic Rate(BMR)? I’ll use myself as an example. My BMR is about 1456 calories (not pregnant). This is the number that my body should burn each day on its own with no extra work. You have to remember that these are calculations and are NOT always right, but its a good place to start.

So if I want to lose fat I have to burn more calories than I take in. A good workout will burn 300-500 calories and if you’re doing a lot of walking you can burn more. But let’s just make it simple and calculate an estimate of your TDEE or total daily energy expenditure. Here are the standard Harris-Benedict multipliers.

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9″

On the average day, I fall into the “moderately active” category. I work on my computer often, but I workout 5 days a week and walk a lot. So we multiply my BMR of 1456 x1.55 which equals out to 2,256. Meaning, I could eat that many calories each day (in theory) and not gain weight or lose it.

Now if I  wanted to lose weight, than I’d need to eat less than that by a few hundred calories.  I say cut about 500 calories a day off of that for a good start, and manipulate from there based on the results you are seeing. That would be 2256- 500 = 1756. Basically I’d follow the macronutrients from the example on the last page. I don’t recommend anyone eat less than 1200 calories ever. Metabolic slowdown is a real suck fest.

Don’t get too crazy with the cutting. Instead be patient and realize that losing weight in a healthy way takes time. 
If you’re wondering, no, I don’t currently track my macronutrients.  I have before and for several months but I figured out what’s best for me and tracking everything wasn’t it.  It made me a little too obsessive and I worried about what I was going to eat next which was counter productive. Now, I go off of the way I feel and I pretty much have it down intuitively how much I should eat.

Also and VERY IMPORTANT! Most of your macros should come from HEALTHY foods! Not junk food!




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