Happy Summer Days & A Fitness Challenge For You!

If you follow me on social media you may have noticed it's been a little quiet on the JBird Fitness Newsfeeds but that's not because I have been putting my feet up & relaxing. In fact, my feet are still feeling the craziness of walking the equivalent of 150 city blocks and romping around an amusement park on back-to-back days.

It wasn't planned that way but when mother nature is calling for rain and you want to take a couple of day trips with the kiddies before camp starts, you do what you gotta do.

And it was AWESOME! Exhausting, FUN and awesome! 

So since I was so busy reminiscing in NYC and riding on monster trucks this week, I am going to keep this newsletter short.

Wishing any Dad's out there a Happy Father's Day and hoping you all had a wonderful week, celebrating the men in your life.
 


Challenge of the Week: Bridge

BridgePose

What does your body need this week or on a particular day? 

Bridges or Bridge Pose?

They are different. Very different. And you get to choose.

Bridges are to tone & strengthen your backside & core, including your gluteus maximus (I just wanted to say that LOL) a.k.a your butt, hamstrings, your back muscles and core. As you go up & down, consciously firm up your butt & hamstrings for a concentrated contraction and even get a little inner thigh work as you keep your legs parallel. Do 12-15 thoughtful reps, take a rest and repeat for 2 more sets.

Bridge Pose, on the other hand, is a great pose to hold as a heart/chest opener. Once you are up in the pose, keep the butt firm but not tight and the chin pointing up with the back of the neck long allowing the throat to be open. Take some deep breathes for 30-60 seconds and then release back down. If that felt good, feel free to go for 2 more. Bonus: Bridge Pose improves digestion, helps alleviate stress and calms the brain.

So you decide my friend, which one is for you. And when you're done let us know how it felt in the comment section on the JBird Fitness Blog page HERE.

This week:

 

The JBird Fit Tip of the week shows you a different way to tone & strengthen your thighs without having to do a squat or leg extension. Check it out HERE!

This week's new video release, "Aspire: Butt & Thighs". A killer workout for the lower body, requiring no equipment and only 15 minutes in length. It will be available HERE 6:00am EST tomorrow.

A 7-DAY GUEST PASS is now available for anyone new to JBirdFitness.com. Come play with us, try the new workout above and 50+ other videos to choose from.

Have FUN,
Janine

Let The Fitness FUN Begin!

I can already feel the change in the air, how about you? There is a shift in everyone's happiness during this time of the year. Although I was a little sad to see Sierra finish her last day of Kindergarten, I couldn't help but be excited for the summer days ahead. Don't get me wrong, our schedule is jam packed with camps, get-a-ways and family/friend get togethers, but it is already starting to feel lighter, airy, and more carefree.

I even shamelessly took a day off this past week to hang out with Sierra, since her school had ended earlier than most here in PA.  And I'm going to tell you...it felt GREAT! It put a little pep in my step to get out of the groundhogs day we were living and to do something different.

I am going to openly admit though, our time together wasn't my most brilliant athletic moment.  

Sierra really wanted to play ball. She is a natural with a bat, mitt & ball. But I, on the other hand, have little to no abilities on the field. No seriously! I may be a fitness chick, but my background is dance and I don't have a competitive streak in my body.

So here we were, at our local Y, "playing ball" in front of everyone and I was horrible. So horrible we laughed our buns off about it. I couldn't throw the ball over the plate if my life depended on it. Humbling experience when your 6 year old needs to show you how to pitch. But you know what? I enjoyed it. 

I have been needing a change in my day to day. The sunshine sure did help, but also sharing my experience and doing something out of the norm sparked a new energy.

Hoping you are feeling the same vibe. If not, I'm encouraging you to get out there. 

It even made a difference in my workouts the days after. I was more engaged and more in tune to my body.

Happiness has a AMAZING ability to transform all aspects of your life.

So go, think out of the box. Create change and new insights will surface.

Have a dance party before the day even begins.

When drinking your morning coffee, go outside and listen to the birds chirp.

Change jobs with someone, whether it's at home or at work.

And before you go to sleep, do a slow vinyasa flow to quiet your mind and sit for a moment to think about all of the little things that brought a smile to your face.

BE HAPPY. 


If you want to be super silly, watch the JBird Fitness Fit Tip of the week HERE and join me in doing The Inchworm. Yep, you heard me. The Inchworm is a FUN exercise to do for the whole body, awesome way to wake up and perfect for the summertime, wherever you are, because you don't need any equipment. Just you & your body. It is GREAT for the core/abs, chest, & biceps. But I also love how it makes the hips and hamstring feel. 

 

We are doing this move in the new JBird workout video being released TOMORROW called Aspire: Arms & Abs. If you want to feel confident in your tanks and strappy dresses this summer, you are going to LOVE LOVE LOVE this workout. It targets all the right spots and flows from one move to another in just 16 minutes. Yes, I went one minute over my usual, but you'll enjoy that extra minute, I promise.

If you're not a member yet, check out the "Become a Member" page by clicking HERE.

I'll check in next week with some exciting new things happening over here at JBird but until then enjoy the start to your summer and go BE HAPPY already!

Love,
Janine

P.S. Finish off your summer nights peacefully and HAPPY by joining me for a vinyasa yoga flow practice on JBirdFitness.com . Members, CLICK HERE to go directly to the "Yoga/Stretch" workout page. Non-members this is the perfect time to try JBird by clicking HERE to begin your 3-day trial.

Plan Ahead & Feel Free to Play

Did I get your wheels turning last week, thinking about different ways to keep moving this summer? Good, because this week I want to talk about your new aspirations, setting a plan to stay on track and having FUN while you are doing it!

Truth: You & I both know once this summer gets into full swing our lives are going to be turned upside down and we may get swept up in the moment. But there is a way to have your cake and eat it too. 

My first question, "what do you see yourself doing, beside sipping on margaritas"?  Yes, I will be having a few of those myself but I also see myself spending more time outside playing with my kids. We just got them kites & fishing rods to add to the mix. I am also always up for a bike ride and want to have more family outings before it gets to be 100 degrees here in PA . And lastly, I want to get out on the water somehow. I'd love to try paddle boarding this year.

For you it could by waking up early before the rest of the household gets up and getting a few miles in on those running shoes in the quiet cool summer mornings. Or maybe your local pool offers lap time or water aerobics and you are looking forward to moving in the water. I also know some friends who plan on hitting every amusement park within a days drive of their home, so roller coaster rides & a ton of walking are in their future.

It all sounds fun to me. But will it happen.

Think YES, and it will. 

Don't wish your time away. Aspire to put these visions in your mind into play and creating AMAZING experiences your memories will cherish for a lifetime.

How? Make a plan. 

This one is tough for me. I'm not a planner but with 3 other people in my family I have learned if I don't set up a plan and then communicate that plan to my family, it most likely won't happen.

So here is your chance, before the summer gets away from you.

Set up a calendar. Write down all of the scheduled activities/work/occasions that are already on the board. And not just everyone else's activities, you deserve some time to dream, move, and play too.

Then start to fill in the gaps. Oh, and make sure to fill in a few days of chill time.

No one says this schedule is etched in stone. In fact I still use mini post-its on our family calendar just in case things need to get juggled around.

But if you have a personal goal, talk to the people in your life and look to them for encouragement, support and even companionship during these next few months.

It will keep things light, fun and interesting and make your visions come to life.

Aspire to be your visions in play.


You are definitely going to need a lot of energy for all the summer activities coming up and with such a busy schedule, well, a JBird workout is PERFECT to keep you ready for anything that comes your way!

For the month of June, I named the next workout series "Aspire" not knowing I was going to be writing this blog but as life always shows you, there is a reason for everything :)

 

So get excited for the new release tomorrow "Aspire: Cardio, Mobility & Core". Yes, we get all 3 and more in just 15 minutes. Let it move you into summer feeling pumped up for all the FUN and new adventures to come.

If you're not a member yet, check out the "Become a Member" page by clicking HERE.

Oh, and definitely watch the JBird Fitness Fit Tip of the week HERE. It's another time saving move you can integrate into any workout routine or use on its own to wake that summer body up!

Enjoy the sunshine and embrace the rain!

Janine

Get into Fitness...Be Inspired to Move!

Summer is here, so what are you going to do about it? Plenty! There is so much inspiration surrounding you and you probably haven't even noticed it. Well open your eyes and choose to have FUN this season by looking at the things closest to you to get you moving.

#BeMovedToMove

Be inspired! by…


Nature - Summer is a brilliant time of the year to take advantage of sunny days and warmer weather. Take a tip from nature to get out and enjoy it. Hiking, biking and swimming are just a few ways to get your body moving and have FUN!

People - For me it’s watching my kids and remembering the times in my life when working out was actually play time. For my moms out there, when you're child is asking for help on the monkey bars don’t just carry them across but do a little swinging yourself. Be that “crazy” mom, you'll be smiling and so will your kids. If you're at an office all day, chat it up with your co-workers about what they do to keep moving or challenge each other to try something new together. And if you work from home, like I do, ask friends on Facebook what they are doing to stay in shape for the summer or join us on the JBird Fitness FB page, where I'll be chatting about ways to #BeMovedToMove all week. The people in your life are a trusted source of things you hold dear. See life and fitness through their eyes and you may discover something new. 

Yourself - Remember the above ideas are great but not unless you, on a personal level, have a curiosity or connection to these fitness lifestyles. Know that you are smart, clever and an inspiration to yourself. Think back on the days of your younger years when exercise wasn’t exercise and movement was FUN!

Do the things that make you happy. If fitness didn't enter into your life until later, don’t hesitate to jump in a pool because your self-conscious of yourself in a bathing suit or haven’t swam in ages. Life is too short to focus on the negative voices in your head. Embrace yourself, think positively and get excited about all the FUN playtime you could be having when you take action.


Finding a blend of activities will keep your summer days feeling fresh and FUN! Look to the sunshine as a reminder of happy times and start this season sharing your fitness adventures with mother nature, friends & family and embracing who you are.

Check out this week's JBird Fitness Fit Tip on how to fine tune your Warrior 2. With the days of summer being long, it will increase your stamina and encourage you to be a fierce warrior, unafraid to try new things and play freely.

Afterward, put your Warrior 3 into action with a yoga practice or this week's JBird Fitness video release "Dynamic: Yoga".

Members, this is a GREAT workout to add into your routine. I love it because I can squeeze it in during my craziest of days being it's only 13 minutes long and not only is it playful & fun but it incorporates core/ab work to get flexibility & strength in all at once.

If you're not a member yet, you can still play with us. Check out the "Become a Member" page by clicking HERE and join in on the FUN!

Love,
Janine

P.S. YOU are my inspiration. Thank You!

You live in your body every day, NOW OWN IT!

Let me tell you a story about Tiffany. Tiffany & I usually get to see one another during an annual family vacation while each of our families get away to North Myrtle Beach, SC during the month of August. Last summer we were settling into our beach chairs, after running around trying to apply sunscreen on our kids, and finally had a moment to catch up. After the usual banter about our family milestones of the past year our conversation changed direction toward the subject of working out. Tiffany is an avid runner and, well you know, I'm a fitness instructor so the switch was natural. I began to tell her about my new venture with JBird and in an instant I realized what I was creating would be perfect for Tiffany. She LOVES running and has been looking for ways to get stronger without interfering with her training regiment. 

I have heard similar stories before. Whether you love another sport, don't want to compromise your time with your children, have a job with specific time demands or a tight budget, your gut is telling you, you need a change but the traditional answers like joining a gym or working out for an hour a day are just not going to cut it.

It can be a body battle. One you fight daily, which turns into fatigue & frustration. 

Tiffany's story along with many others I have heard throughout my career from not only runners, but also cyclists, yogis, new moms, working moms, stay at home moms, and those getting back into fitness, were the inspiration for me to create JBird Fitness. See a fitness program could be the most amazing thing ever created but if it's not accessible or attainable, you're not going to do it. If you need to compromise your current lifestyle you're not going to do it. If you have to say good-bye to things you love because there aren't enough hours in the day to do both, you're not going to do it. 

Flash forward to the Fall season, I reached out to Tiffany and encouraged her to try JBird. Long story short, she's been a member ever since. Now Tiffany has always been a positive & upbeat gal but I can't help but get excited to see her comments on the website about how a certain video made her feel, like... "So much FUN!" or "My midsection feels so strong!". She has experienced the light bulb moment many times. The light bulb moment being the realization of your inner strength, your capacity to gain more intuitive power, own your own body and have fun learning new ways to use that power. It's brilliant!

Did you read last weeks Newsletter about fitness intuitiition? If not, no worries CLICK HERE to catch up. But more importantly I want to connect the idea of fitness intuition to the stories above. 

I want you to be able to listen to your gut and not feel guilty. I want you to listen to your body's needs and not feel like you can't be successful in getting there. I want you to listen to your fitness intuition and OWN YOUR BODY. Own your body to the point where you walk in a room and everyone smiles at you because the confidence & joy is radiating out of you.

I know I am going against the grain here and even my past life by saying, you don't need to join a gym or workout 2 hours a day to gain this amazing insight. Fitness intuition, the ability to know what your body physically needs on any particular day is yours for the taking the moment you wake up every single day. But you do need to tap into your strengths and even your weaknesses regularly. Weakness sound like a negative word to you? It's not. No one is perfect. We all have abilities and challenges. You are human. A weakness is only depilating if it's ignored. Embrace your differences and you will find humor, humility and find you are stronger than you know.

Take action, play with the exercises I send you in these newsletters, apply the fit tips to your already existing fitness routine and move 10-15 minutes daily as an amazing starting point to take back your body.

You live in your body every day, NOW OWN IT!

This upcoming week I am doing a LIVE workout on the JBird Fitness Facebook page. I want to see you there. I will be doing a 15 minute Abs/Core & Legs workout followed by a mini  Q&A session. I would love to discuss the topics above more. Let's open this conversation up and take back control of your lives and happiness!

LIVE Workout 8:30pm EST Wednesday Night: CLICK HERE for quick access and "like" us to follow every move we make (LOL) on FB.

In the mean while, check out the fitness tips of the week on JBird Fitness.com full length BLOG page or click HERE. There are 50+ fit tips on this page, so scroll down and have at it.

See you Wednesday night.

Janine

Cardio, Strength or Yoga?

Quick...you only have 30 minutes to squeeze in a workout today, which one do you choose?

Cardio, strength or yoga?

 

It's a tough decision.

Let me guess...you're trying to lose weight, so cardio is the right answer, yes? But what about the theory of strength training and muscle development helping to burn more calories throughout your day. Ok, so you want to get shapely muscles. Strength training is the correct answer. Not always. Some will say you need to burn the layer of fat off with cardio, before you will see any definition. Well you definitely want to do yoga if your hamstrings are tight, right? Sure, it might work. Only problem is you have a hundred things on your check list for the day and most likely your mind won't be able to quiet down to get the full benefits of a yoga practice.

Ugh! It seems impossible to find the right answer.

All the ideas above are valid. But what if you started to make your fitness decisions based more on how you are feeling rather than what your external desire is? Instead of tracking your steps or heart rate, you started to track our energy and emotional gauges. 

Am I getting a little too coo coo for you? I promise you I am not going off the philosophical deep end.

I simply want us to have a conversation about a different approach to get more of what we need in a shorter period of time without having to use any other guide but yourself.

Our world is so digitized right now and I am afraid the further we dive into the technological universe, the more we are dependent on the number of friends we have on Facebook or likes on an Instagram post to boost our day. Even if you're not a social media junkie, you may wear a fitness tracking device to show you "how you are doing". Or you could solely rely on the reading of a scale or the fit of your clothes to dictate your health level or your social acceptance.

Wow, this just got heavy. But it doesn't have to be. These extras are fun to play with but I want you to also be experiencing how extraordinary you are regardless of your weight, how many steps you took today or your virtual status.

We all have value and your greatest value is knowing who you are.

So how do you tap into your greatness without being distracted by the outside world?

One word...Practice.

When you take the time to experiment with each of the exercise components listed above and listen to the reactions of your body, you begin to develop what I call fitness intuition.

Fitness intuition is a self-awareness developed from a commitment to a balanced fitness lifestyle.

Sounds fancy doesn't it?

Bringing it back to reality. How can you use fitness intuition to create less frustration, save you time and get you the results you need & want?

This is where your Challenge of the Week comes into play. 

1. Go about your week as usual.
2. Mentally take note of how you feel every morning when you wake up.
3. Observe how your body feels when you engage in "exercise" (workout, gardening, walking the dog, etc...)
4. Ask yourself honestly, did the "exercise" uplift your spirits, feel great AND accomplish your physical desire jointly?

Sounds like a lot of work when you write it down but at the end of the day this experiment will take only seconds to mentally process and will give you feedback that will help you for a lifetime.

That's it! Unless you are struggling with how to get started with this challenge. If that's the case, do a simple vinyasa flow like below to get you going. I use this sequence to begin my day when I'm feeling sluggish or end my day when my mind is racing. Test it out and see what happens.

We will chat next week about applying this method to your life. Until them, keep moving and listen to your body.

Get excited for the summer with our FREE Fitness Challenge!

“You say it’s your birthday.
Nah Nah Nah Nah Nah
It’s my birthday too yeah…”

- Sixteen Candles (Beatles Classic)

No, it’s not your birthday? Maybe this month? Even if it’s not, it doesn’t matter because May is my birthday month and we are going to have FUN with it! 

I have been working my buns off to develop & create JBirdFitness.com and as a present to US, I want to come together in the month of May to embrace the simple things in life and get excited for the summer season.

Choosing to wake up, nuture yourself and move your body has just gotten a whole lot easier.

I have set up a Spring Fling Challenge. It’s a “fling” because you are going to have a love affair with yourself. (Get your mind out of the gutter) I’m talking about taking 15 minutes a day to workout with me and the fellow peeps on JBird Fitness to wake up your body, see it’s glory and get ready for the summer.

It's FREE and all you need to do is CLICK HERE and register. 

Really, it’s that easy. 

What this Challenge includes:

  • A 30-day membership to JBirdFitness.com.
  • A 21-day Calendar with a Daily Video Workout Schedule (workouts are approximately 15 minutes in length)
  • 3 LIVE classes with Janine (via Facebook).
  • Q & A sessions to follow the LIVE classes.
  • Private JBird Facebook Community Page, to greet, meet and motivate each other.
  • Weekly check-ins with Janine.

What is the cost of this Challenge?

Like I said, it's totally FREE!

When does the challenge begin?

May 1st, 2017

How do I sign-up?

Click the "I'm Taking The Challenge" button below.

 

Bonus: Sign-up now and gain FREE full access to JBirdFitness.com, before the challenge even begins!

If you're still reading you're thinking about it. Less thinking more doing. Click the button!

My Fitness Game Changer

This past Saturday being Earth Day got me thinking about the time when I had been working on cruise ships and spent a summer in Alaska. Looking back I remember how that experience dramatically changed my outlook on the world and my fitness life. Alaska is a magical place and something about it's untouched beauty inspires people the moment they step foot on it's land. As my musician friends would go off somewhere quiet to write lyrics and others would be snapping pictures of breathtaking landscapes, I would tighten up the laces on my hiking boots and explore a different trail every week. The shift in listening & moving to music, as my dancer/fitness self only knew, to moving up a mountainside solely with the sound of the huffing & puffing of my breath changed me.

I hadn't made the connection until now but that very same summer is when I started to play with yoga. I say "play" because I thought there was no chance in hell I was going to get into this thing they call a practice. It wasn't even my idea. I had just left another ship where a friend showed me a book on yoga sequences & postures saying I needed to try it. I thought she was nuts because at the time we were partying our butts off in the Caribbean and all of the classes I had ever taught were high intensity, jump around like a crazy person until you are drenched in sweat, style. But something in the Alaskan air made me curious about yoga and moving to my breath. And so another chapter in my fitness life began.

Now don't get me wrong, I still love to dance around like a maniac....

"She's a maniac, maniac on the floor
And she's dancing like she's never danced before."

Oops, sorry, my urges to break out into song is impossible to subdue.

But there is something about turning that music down and simply listening to your own breathing and moving to that rhythm instead. Since then I have come to love yoga's ability to help me fine-tune my movement skills and I even, dare I say it, enjoy being still. Especially after having kids. They can drive me batty sometimes and having even just a short moment of quietness & a connection to my body is glorious.
 

JBirdFitness-60.jpg

The amazing part is it spreads like wild fire into your daily life the more you do it. Even your other types of workouts get better, strong and more fulfilling. You attack your cardio differently. Your posture changes when your lifting weights. You have more energy, more endurance, more strength. And the big one, better mobility. Better flexibility.

I promise I haven't drank any cool-aid. I just get so pumped up talking about this because it will transform how you look at your fitness regiment and your body. I know because I have experienced it and I am deeply grateful for it.

Yoga, meaning union, is all about connecting the mind & body. It helps establish a positive self-awareness and can heightened your appreciation for everything around you.

So...when I discovered yoga in Alaska it was a magical time.

But you don't need to be in a mystical place to enjoy who you are and your surroundings. Tapping into the amazement of the human body is within you every day. And getting to know every little nook & cranny within your body will elevate your awareness too.

Here's a fun trio to get you going:

Have FUN!
Janine

P.S. The new JBird video release is Balanced Body: YogaClick Here for access to this 17 minute FUN yoga practice & more.

Are you in a sugar coma?

If your house is anything like mine, I am going to bet you are in a sugar coma. The urban dictionary defines this as "the mad rush that happens after a sugar high". I call it a sugar low though, because I feel down in the dumps after the initial bliss wears off. Don't get me wrong, when that Russell Stover's Chocolate-covered Marshmallow Bunny hit my lips, I was in heaven. But now that the jelly beans are settling in my belly I'm thinking, "how did this happen, when I said last month, I am not going to buy easter candy".

Listen, even if you didn't celebrate Easter this past weekend, it's likely you have had a binge like this at one point or another. It happens to all of us. What we do about it, is what makes the difference. One thing I have noticed is every year it gets a little better. Some habits can be kicked in an instant and some take years or a lifetime to change, but progress is progress.

Step one is deciding you want to make a change and coming up with ideas to set this plan into motion.

Step two is taking action and for those needing more help in this area, I am going to suggest you use technology to your advantage.

Put a note in your phone or on your computer for next March telling your future self to be good for the upcoming holiday. Then as the season approaches, you'll be reminded of how you felt this year and you will do a better job. In fact, sending notes to yourself on a monthly or weekly basis can have great benefits. They are reminders of your goals, giving you a nudge to keep moving in the right direction..

Talking about moving, have you been working out or staying active during this holiday week. I know, I know. Things get off kilter when holiday get-togethers are arranged or when the kids are off from school. I actually struggled myself at the beginning of last week (yes, me, no joke) but I quickly jumped back in the game by taking a really long bike ride with the familyin our new neighborhood, instead of going to the gym.

Blasphemy (to a fitness instructor) right? Hell, no! My husband asked me how I would rate our bike ride workout on a scale from 1-10 and my reply was... A BIG 10! I knew he was going to start saying he was referring to calories burned and muscle engagement so I quickly cut him off and said, "It may not have been the most challenging workout I've ever done but it certainly was one of the top happiest days I have EVER had!"

So, if you have been struggling with keeping up your exercise program or maybe you are in a rut...change it up. Even just one day of change can revitalize your spirits & create a shift, beyond a physical benefit.




Need motivation? Join us on JBirdFitness.com. I designed the site so every week you get a totally new workout. My goal is to keep you excited about your fitness goals, challenge you in different ways and have you looking forward to the weeks ahead. The members are loving it and I know you will too. Click & Get Motivated TODAY!


What's going on with JBird Fitness?

New Video Release this week - Balanced Body: Hips, Butt & Core

The Ultimate Dance Workout - 4 more weeks to shake your booty, my Bucks County friends. Still time to register and invite friends. Click HERE for more information.

The 21-Day Spring Fling Challenge starts May 1st. 15 minutes a day is all you will need, to learn how to embrace & love your body as the summer season approaches. For more info & to pre-register click HEREBONUS: if you sign-up now, you get FREE Access to JBirdFitness.com until the challenge begins.

Have an AMAZING DAY!
Janine

P.S. Did anyone notice I was using toy microphones as weights in last week's newsletter pics?

Moral of the story, do whatever it takes to get the job done. Don't have weights? Use kids toys. Don't have a yoga strap? Use a towel. When there's a will, there's a way and you are resourceful. So, like I said earlier, set your intention and get things moving!

Total Body Wake Up

We are going to be shaking it up and waking it up in this blog.

Sing it with me!

The Cars - Shake It Up
Dance all night, play all day
Don't let nothin' get in the way
Dance all night, keep the beat
Don't you worry 'bout two left feet

Shake it up
Shake it up, oo yeah
Shake it up

Shake it up

Get in the mood my friend because we are getting right down to business with your Challenge of the week. Yes, you heard me, we are not wasting any time, so get up wherever you are and try this move. It will get your entire body moving, hit upper body, lower body & core and ...it's SUPER FUN!!

Total Body Move: Cross Punch Lunge

PicMonkey Image.jpg
  1. Stand tall, feet under hips and weights by your side.
  2. As you curl the arms forward, keeping the elbows next to your waist, step the right foot forward, about 2-2.5 feet in front of you.
  3. As you lower down, the legs should create two 90 degree angles and the forward knee should not go past the toes.
  4. As the body stays upright, hold the down lunge position and punch the left arm across the body.
  5. Retract the arm, still holding the down lunge.
  6. Go back to the start.
  7. Repeat; completing a set of 10-15.
  8. Repeat all on the other side. 

First time doing this exercise or just getting back into your fitness routine?

  • Modifications ideas: forget about the weights and/or do a reverse lunge instead of a forward lunge (this one in particular; if you have knee, ankle or hip injuries)

The Cross Punch Lunge is featured in the upcoming Balanced Body: Total Body workout video, on JBirdFitness.com, being released TOMORROW.

Wake up your body and start your week off bright and early as the video will be available on the member site starting at 5:30am EST.

Not a member yet? No worries. Take advantage of the FREE 3-Day Trial and get your workout in, with NO EXCUSES. Plus, it will make you FEEL GREAT!

Talking about feeling great. What kind of movement makes you feel awesome? Running, yoga, indoor cycling, kickboxing, pilates...oh geez, I could go on & on.

You know my answer is dance, dance, dance. But here's the thing... I have not been consistently dancing in my adult life. In fact, when fitness came into my world, dance fell by the waist side. I had always wanted to get back into it. And I did at times. Sprinkled here & there I had taught dance fitness classes and, when I was living in NYC, I'd jump into a Broadway Dance Center class every now & then. But there was always something pulling me away.

I asked the question above and I'm talking about my personal experience because I want to make sure you are moving and exercising from a happy place. Too many times we get distracted and then get into workout ruts because we feel like "we have to do it". The problem is, we're not enjoying ourselves.

For me, I'm lucky. Fitness and learning about body mechanics (yes, I can be a little geeky when it comes to this) happen to be another passion of mine. But now that I am dancing, I have promised myself I am going to do whatever it takes to keep dancing. Because it moves me more than just getting my body physical active. It makes me happy, pure & simple.

I want that for you. So, I ask again...

What kind of movement makes you feel awesome? 


Now that you have said it in your mind, share itLet's motivate each other to move happily. Email me your answer and also let us know HERE on JBirdFitness.com, in the comment section. 

With enthusiasm to keep us all moving with a smile,

Janine :)

Coming up this week, beside the NEW Balanced Body release:

The Ultimate Dance Workout - Bucks County Peeps: Get your butt to class! Only 5 more weeks to go. To register and get more information click HERE.

The 21-Day Spring Fling Challenge starts May 1st. This event will be a great challenge before the Summer season to learn how to embrace & love your body. For more info & to pre-register click HEREBONUS: if you sign-up now, you get FREE Access to JBirdFitness.com until the challenge begins.