Sex Education for the Real World…


Fight Weight Gain for Valentine’s with Franci Cohen

Posted January 18, 2016 by Kimani in Fitness
Fight Weight Gain

Fight Weight Gain for Valentine’s

It’s the National day to engorge yourself on sweets and romance – Valentine’s Day. We’re surprising our loves and lovers with chocolate covered everything by day – and deliciously sweet drinks at night. When it’s all over, most of us are left staring at our naked selves in the mirror on the morning after wondering what happened. Well – worry no more, baes and beaus! Personal Trainer, Certified Nutritionist & Exercise Physiologist, Franci Cohen has the perfect exercises to burn off the tasty delights and fight weight gain.

It’s more than just calorie counting, though.  Franci weighs in on how much exercise you need to do to burn off the Valentine’s Day treats.

Cherry Cheesecake

  • Calories: 360

  • Fat: 21g


Exercise: To burn off 360 calories, Franci suggests the Burpee Bounce Block (The Triple B).


Begin by squatting down low enough that your knees are level with your hips. Be careful not to hyperflex your knees over your feet. Next, place your hands on the floor directly under your shoulders, and jump your feet back, so that you are now in plank position. Quickly jump your feet back in towards your arms, and then jump up to standing position shooting your arms straight above your head.


You just performed your 1st Burpee! Now do 23 more! Each Burpee should take approx 8 seconds, and the total 24 should be done continuously without interruption if possible. Next, stand behind a mini trampoline. If you can’t find a trampoline then you can use a bench or step. Squat down low and then power squat forward up onto the trampoline. Then, power squat off back into your starting squat position on the floor. Repeat 24 power bounce squats. Each squat on/off should take approximately 4 seconds (2 seconds on/2 seconds off).


Finally, step on to trampoline, and pretend you are making the final most important “jump shot” of an NBA basketball game. Stand with feet and knees together, squat down and reach both arms up and out in front of you as you jump up with power.


Repeat 100 jump shots (yes-100)!!!! It should take less than 3 minutes to compete. Now, jog in place on trampoline for 3 full minutes. The consistency of the moderate intensity jog will target fat stores, and the fluctuation between the high-intensity plyometric Burpee block and the moderate aerobic jogging with expend additional calories overall. You are getting the benefits of cross-training. Congrats! You’ve just completed the 1st block of your Burpee Bounce Block-Triple “B”!  NOW repeat the entire block 3 times, and you can kiss that cheesecake goodbye!

6-Piece Box of Godiva Chocolates

  • Calories: 440

  • Fat: 26g

Exercise: Want to blast away those 440 fat-laden calories of smooth silky chocolate bliss? Franci recommends the Can-Can Lunge.

Start by taking 2 cans of beans/soup/pasta sauce out of your cupboard. 16oz cans are perfect! Holding one can in each hand stand with feet hip-width apart facing a mirror. Step forward with your right leg into a deep lunge, making sure your right knee stays directly over your right ankle (not past-not over the foot), and checking to ascertain that your left hip and knee are in 1 straight line (don’t let left knee pull behind the hip). Now, quickly swap legs while punching your hands down.


Repeat right -left, right- left on single counts (2 seconds each leg), for a total of 60 seconds (30 power lunges with can punches).


Now it’s time for the “can-can”-just like the Rockettes at Radio City Music Hall!

Go back to starting standing position and bring arms straight out to the sides so that hands elbows and knees are all on one straight plane. Without bending the knee, lift your right leg up so that leg is parallel to the floor, and as you do this, bring your hands together to touch in center of your body-line. Switch to left leg.


Continue swapping leg lifts with a small bounce in between, and bringing arms in and out each time a leg lifts up. Repeat the “can-can” series for 60 seconds total


Finally backtrack to lunges, doing single lunges (1 at a time without the power swapping). Perform 100 lunges (50 on the right leg and then 50 on the left-no alternating legs).


This should take approx 6-7 minutes to compete (4 seconds per lunge).

Yay! You did it!  Repeat the “Can-Can Lunge” cycle 4 times, and those blissful chocolate medallions will simply melt away!

2 Chocolate Dipped Strawberries with 2 Glasses of Champagne

  • Calories: 260

  • Fat: 8g


Exercise: To fire up that metabolism and knock out the calories from the bubbly, try this Kickbox Drillmaster.

Facing a mirror start performing front kicks. With your arms in the “on-guard” position, kick your right leg forward so that the ball of your foot is directed toward the mirror. Aim to get your foot above your shoulder height. Repeat on the left leg.

Continuously kick right- left, right- left, until you have performed 100 front kicks (50 on each leg alternating legs). This should take less than 3 minutes.

Next, continue with double front kicks (2 on the right, then 2 on the left). Perform 25 doubles on each leg-still totals 100 kicks, and takes another 3 minutes or less.

Finally, perform non-stop airborne front kicks (100 high then 100 low). Kick your legs (right, left, right, left) in the air non-stop as fast as you can (approx. 1 kick per second), trying to get your legs elevated as high as you can for 100 kicks. The repeat the same 100 locking ankle level (very low), for an active recovery. The 200 kicks should take 3-4 minutes total.

Repeat this Kickbox Drillmaster drill set 3 times, get strong, get ripped, and kick those calories gone!


* Note: * All calories and exercises provided are based on a moderately active 130 pound 30-something year old woman.

**Kimi Note:** Since most of us don’t fit this profile, I’d suggest adding an extra set for each exercise that you do, for better results.

Sound Off: Do you think you’ll be overindulging this Valentine’s Day? Would these moves help you fight weight gain?

Meet Franci Cohen


Franci Cohen

Franci Cohen is a personal trainer, certified nutritionist, exercise physiologist and creator of SPIDERBANDS®, a total-body cardio resistance workout that leverages gravity and your bodyweight with other intense exercise modules such as rebounding, kickboxing and indoor cycling.  With over 18 years of experience, Franci has been a mainstay in the fitness and nutrition industries. Franci believes in a tough love approach to fitness and health.  “We all have our fitness wake-up call at some point in our lives and it can be a powerful catalyst for change,” says Franci. “Unfortunately, many people overcompensate and try to change everything at once, which is a disaster. Making lasting change involves going through stages that aren’t necessarily linear.  People fluctuate and transition between the stages. Knowing how to move through them can get you where you want to be.”


Franci devotes much of her time to Fuel Fitness, a specialty fitness center in Brooklyn, NY and continues to teach group fitness classes, train clients and broaden her perspective in all areas of fitness, nutrition and wellness.  She designs unique fitness modules and group exercise programs for her clients utilizing the most effective and popular products, tools and exercise equipment available.  “Exercise is one of the most important things you can do for your health, but sometimes it’s hard to just get motivated.  My goal is to keep it fun and interesting by creating out-of-the-box programs that wow my clients with both the innovative nature of the classes, as well as with the rapid results they see in their bodies!  My classes are the ultimate playground where fitness meets fun, and nothing is off limits!”



  • Triple Bachelors Degree

  • Masters in Nutrition

  • Masters in Exercise Physiology


  • Nutritionist

  • Group Exercise Instructor

  • Group Fitness Specialist

  • Personal Trainer

  • Lifeguard/Professional Rescuer

  • Indoor Cycling Instructor

Certifying Institutions

  • Academy of Nutrition and Dietetics (A.N.D.)

  • American College of Sports Medicine

  • National Academy of Sports Medicine

  • American Council on Exercise (ACE)

  • American Fitness Association of American (AFAA)

  • Mad Dog Athletics

  • American Red Cross


Franci has been married for 14 years and currently lives in Brooklyn, NY with her husband and four children.

Check Franci out here! 

About the Author


A NY transplant in Florida, Kimani has taken on the task of educating the world on sexual health and education. The Mount Vernon native has seen AIDS and HIV spread through her community like wildfire, and hopes to cease the transmission of these and other diseases one person at a time. If you know better, you're inclined to do better.

  • Great info so you won’t go blindly into the sweets as they call your name this Valentine’s Day.

    • Kimani

      Exactly – better safe than sorry! Thanks for reading, Gina!

  • This is too cool! Makes you think twice about consuming all those calories ;).

    • Kimani

      Doesn’t it! I enjoy working out, but I wanna spend my Valentine’s Day feeling good – not bloated with desserts! Thank you so much for reading 🙂

  • Ooh everything looks so good in this post! I’m all about fitness, so I love the breakdown of food, and calorie burning exercises!

    • Kimani

      It’s a great way to put it all into perspective. We look at a little slice of cake and don’t really equate it with all the calories. Moderation is key this year! Thanks for reading!

  • I’m one of those weird people that don’t care for chocolate but I could stand to do a few burpees!

    • Kimani

      I like chocolate and despise burpees – but I love looking good, so something’s gotta give! Thank you so much for reading!

  • Cute post, I’m the strawberry chocolate type.

    • Kimani

      So am I – especially fondue, lol. Thanks for reading, Mimi!

  • staciesayzso

    This is a good way to limit how much you eat on Valentine’s Day. It make a difference seeing all the calories and work needed to burn it off.

    • Kimani

      The guilt alone will make me think twice! It’s great to be conscious of what we eat, we can savor the flavors a little longer. Thanks for reading, Stacie!

  • Awesome post! I love how you suggested working off the desserts instead of just not having them because I definitely need to have my chocolate covered strawberries on Valentine’s Day LOL. I’ll definitely be working them off on the 15th though!


    • Kimani

      I refuse to deprive myself of the delicious things in life! At least I know I can keep my sexy while enjoying them! Thank you for reading!

  • Hahah!!! I will skip the chocolate for Valentine’s day. I don’t want to do all that work :-). That cheesecake certainly looks good though .

    • Kimani

      I will eat the chocolate for you, don’t worry! Thank you for reading, hun!

LIKING us on Facebook helps our Vadge GROW!
Click like on Facebook to get VforVadge news straight to your timeline!
Social PopUP by SumoMe
%d bloggers like this: