A Quickie Workout

My world has been spinning for the past 10 days and it reminded me of how CRAZY this season can be.

A lot of people talk about how hard it is to get a workout in or keep to their fitness schedule during the summer but for me the next 6 weeks has historically been the busiest time of the year.

Every weekend is jam packed with end of the school year events, like graduations, dance recitals, and field trips. On top of it, this weekend was Sierra's Communion and we had family staying with us for a few days. We have Mother's Day next week, Memorial Day, Father's Day to finish the 6 week insanity and sandwiched in between, the most important date in history...

(wait)...

(wait)...

(waiting just a bit more, to let your curiosity pique)

"Gosh, the suspense is KILING ME!!!

Ok, I'll let you know...

It's my birthday!

Don't worry, I'll give you some gift ideas next week, but right now we've gotta figure out how to keep moving during this insanity.

So I put together a quick workout for me, (ahem) I mean you. I figure if my life is this busy right now, yours has got to be too.

(click the demo video to see the exercises)

 

3 Ways To Play:

1. If you only have 5 minutes before you jump in the shower, then do each exercise for 1 minute each and you're good to go.

2. "What's that?" You can actually squeeze in 15 minutes. Great! Do each exercise for a minute and repeat for a totally of 3 sets.

3. Lastly, if by some kind of miracle you have 30 minute, do the 15 minute circuit and follow it up with the Energy: Cardio video below.


You can't go wrong here. Moving your body for any amount of time will make you FEEL GREAT as you move through spring & head into summer.

So keep moving and have FUN!

I'll see you again next week 😁
Janine


What's Happening with JBird Fitness:

Featured Workout of the Week
Energy: Cardio

Energy is the new featured workout series of the month because we are going to need all the energy we can muester up to get through the next 6 weeks.
The first of the series is Energy: Cardio. If you have 1 light weight (2-5 lbs) nearby grab it, but if not, no worries you can still get an amazing sweat from this quick workout.

Members: click HERE to go directly to the video library.
Not a member yet? Click HERE for more information on joining JBirdFitness.com

Quick Cardio Workout Video
YMCA Doylestown

Class Schedule This Week:
YMCA of Bucks County - Doylestown
Mondays        9:30am  Barre Fusion
                       10:30am  Stretch

Wednesdays 11:00am Barre Fusion

Saturdays      8:45am Barre Fusion
                       9:45am  Barre Abs

Dragonfly Yoga Studio
Mondays        1:00pm   Barre Yoga

 

Athleta Wild At Heart Hiking Event

Wild At Heart Athleta


WHEN: Sunday, May 19th

TIME:    12pm Meet Up

LOCATION: 1130 N. Bethlehem Pike, Spring House PA

ABOUT THE HIKE: Low to Moderate grade, paved, stone dust & natural trails & will take approx.1.5 hours

Excited to say I will be leading this hike to celebrate women, community & getting outdoors and I would LOVE for you to join us. For more details and to RSVP click the "Wild At Heart" pic...and I will see you on the trails :)

The Power Is In Your Hands

So I took a week off from writing but I certainly didn't take time away from moving. Since we last spoke I have been diving in...into my classes more, really defining what makes a JBird workout different from what I have taught in my younger years & other workouts out there today. 

It's been an interesting process.

I've learned my reasons for doing what I do really hasn't changed since the moment I first stepped into a classroom.

Instagram Post This Past Week:

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But my methods have definitely evolved and changed throughout my time as an instructor. 

Just like life, every experience as shaped my pathway. From any new trend coming onto the scene, to other instructors who have inspired me and most importantly YOU.

Every member of JBird Fitness.

Every student who has ever walked into my classroom.

Every person I have met along this journey...

...has effected me & how I teach.

It may have been an hour long conversation after class, getting to know who you are. Your family life, your past, & your dreams going forward. Or maybe a quick post on the JBird Fitness Community Facebook Page that sparked a conversation. Or it could have even been as simple as a look you gave me or a comment you shouted out in class, that not only made me laugh but the whole room get to know you.

We are effected by the people & environment around us more than we think. And we also forget how much we, as individuals, influence the world we live in and the people in our lives.

If you're reading this newsletter, you're already thinking & moving in a positive direction toward a healthier lifestyle.

Let's pass it forward.

We have 4 weeks until the summer season kicks off with the Memorial Day weekend.

So I am challenging you to not only keep moving during this time but to also influence someone else in your life to get on board with a healthier lifestyle.

I love options (because one size never fits all). So you have 3 ways you can do this:

  1. Simply forward this email to someone right now & encourage them to sign up for the JBird Fitness weekly newsletter by clicking HERE They will get a free workout video and you can have something positive to chat about every Sunday night 😃

  2. Share the JBirdFitness.com website with a friend or family memberand start making workout "dates", whether they are in-person or virtual, to keep yourselves accountable and have FUN together.

  3. Invite & bring a friend to your favorite group fitness class every week for the next 4 weeks and share the experience. Wahoo!!!


If you're thinking "awe, this is a nice sentiment but (shrug) I'll never really do it"... I've taught you better than that. Action is the only way to make a change.

Don't diminish YOUR POWER IN THIS WORLD 🌎.

You make a difference.

And now you are being challenged to make a difference in someone else's life.

Do It! Make a Difference!

With Love & Only The Greatest of Intentions,
Janine


What's Happening with JBird Fitness:

Featured Workout of the Week - Wake Up Call: Core
The last video of the workout series...but certainly not a snoozer. This one targets and wakes up your abdominal & back muscles in a FUN way. And since there is no equipment needed, you can do it anywhere you can connect to wifi. Bonus: share it with someone you love and you've checked off your challenge, above, for the week 😉

Members: click HERE to go directly to the video library.
Not a member yet? Click HERE for more info on how to join JBirdFitness.com

Wake Up Call Core.png
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Class Schedule This Week:
YMCA of Bucks County - Doylestown
Mondays        9:30am  Barre Fusion
                       10:30am  Stretch

Wednesdays 11:00am Barre Fusion

Saturdays      (Phyllis will be subbing for me THIS week)
                        8:45am Barre Fusion
                        9:45am  Barre Abs

Dragonfly Yoga Studio
Mondays        1:00pm   Barre Yoga

 
Wild At Heart Athleta

Athleta Wild At Heart Hiking Event

WHEN: Sunday, May 19th

TIME:    12pm Meet Up

LOCATION: 1130 N. Bethlehem Pike, Spring House PA

ABOUT THE HIKE: Low to Moderate grade, paved, stone dust & natural trails & will take approx.1.5 hours

Excited to say I will be leading this hike to celebrate women, community & getting outdoors and I would LOVE for you to join us. For more details and to RSVP click the "Wild At Heart" pic...and I will see you on the trails :)

Breaking for Spring Break

Every now & then it's important to stop and smell the rose.

In this case...the daffodils 😁

Taking a week off from writing to spend a little extra time with these two nuggets.

Hope you had a WONDERFUL weekend with friends & family too!

See you next Sunday.

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What's Happening with JBird Fitness:

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Class Schedule This Week:
(
note time & class changes*)

YMCA of Bucks County - Doylestown
Barre Fusion
Monday            9:30am-10:25am*
Wednesday     11:00am-11:55am
Saturday             8:45am-9:30am

Dynamic Active Stretch
Monday            10:30am-10:50am*

Barre Abs
Saturday             9:45am-10:15am*
-------------------------------------------------
Dragonfly Yoga Studio
Barre Yoga
Monday            1:00pm-2:00pm

 

Featured Workout of the Week:

Focusing on the upper body this week and be prepared to feel "the burn". Grab a pair of light weights (2-5lbs) and a yoga block or something to sit on. 

Members: click HERE to go directly to the video library.
Not a member yet? Click HERE for more information on joining JBirdFitness.com

Upper Body Workout Video

Athleta Wild At Heart Hiking Even

WHEN: Sunday May 19th

TIME:    12pm Meet Up

LOCATION: 1130 N. Bethlehem Pike, Spring House PA

ABOUT THE HIKE: Low to Moderate grade, paved, stone dust & natural trails & will take approx.1.5 hours

Excited to say I will be leading this hike to celebrate women, community & getting outdoors and I would LOVE for you to join us. For more details and to RSVP click the "Wild At Heart" pic...and I will see you on the trails :)

A Fitness Transformation, Right Before Your Eyes

When I started this conversation, a few weeks back, I didn’t mean for this to turn into a “mini-series”. But sometimes things in life just happen.

 

So let’s dive into the final Follow-Through Method. And if you missed any of the newsletters these past few Sundays, click HERE to catch up.


Being thorough with school work has been an ongoing theme in our house, since my first 2nd grade parent-teacher conference at the beginning of the year. 

 

My 8 year old daughter, Sierra, loves to finish first. Which sometimes means she misses something along the way. I totally blame this on my husband, as he's the one with the uber competitive nature. The exact opposite of me. I’m the person, in a race, who slows down at the end waiting for the last person in line so we can finish together. And sports? Never on my radar, unless I know someone on a team. Then, I’m the crazy lady screaming on the sidelines.

My never-in-a-rush, cross every t & dot every i personality, drives my husband CRAZY! But when it comes to fitness, it has served me well.

Particulately when it comes to form and getting the most out of my workouts. And if you've taken class with me, that means yours too 😁

So #3 in our Follow-Through Method is (drum roll please)...

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  1. Form & alignment always trump speed and pizazz. 

  2. Before you start an exercise make sure you're in optimal position and know where you should be going next. 

  3. Line up your joints to support your body and create specific angles & shapes to mindfully get your body in prime working position.

  4. Click on the video below for an example of what I'm talkin' about.

Fit Tip: "Keeping Good Form" on the JBird Fitness You Tube Channel

Now when it comes to starting smoothly & finishing with finesse, you can start playing around with the thoughts & ideas below to amp up your workout routine even more:

  • Think about your joints just as much as your muscles. How?

  • Incorporate circular motion into your routine. Like...wrist circles, before you do push-ups or torso rotations, after ab work.

  • It will trigger your thoughts to hone in on your next moveand lubricate the joint for smooth action & a little extra cushion, if you do it before an exercise.

  • And it can prepare your body for a deeper stretch or simply release any built up intensity, if you do it afterward. Either way, it's all good stuff :)

  • This only takes seconds to do. Seriously! 5 wrist circles in one direction, 5 in the other and you are ready to go. Just like your bones need calcium to be strong and your muscles need movement to be agile, your joints need some love too. So give em the love they deserve.


Lastly, when it comes to form, use every tool you have. Like holding onto a counter top or high back chair to help with balancing postures, such as stationary lunges or rear leg lifts (that's arabesques for my barre & dance peeps), until you feel strong enough to do them freestanding or when you want to feel secure in your form but start to work on your depth & range of motion.

And don't be afraid to stand in front of a mirror to check your alignment. 

I know looking in the mirror can sometimes stir up negative emotions. But you've got to throw that aside to make a positive change. And the AWESOME thing about it, you will literally be able to watch the transformation happen right before your eyes.

I am here for you.

Not sure about a certain exercise and want to double check you're doing it right?

Shoot me an email at janine@jbirdfitness.com or write a post on the JBird Fitness Facebook Community page HERE and we'll work together to get the most out of every second of your workout.

I want you to feel confident in your fitness journey, so please don't hesitate to reach out. It's what I ❤️ to do!


With Love,
Janine


What's Happening with JBird Fitness:
 

Featured Workout of the Week
Wake Up Call: Hips, Butt & Thighs

There is no sleeping in this floor routine. It even looks like a classic "Jane Fonda" old school workout, with side lying leg lifts and all, but trust me when I say your booty will be screaming 2019. No equipment is needed, so click & go!


Members: click HERE to go directly to the video library.
Not a member yet? Click HERE for more information on
joining JBirdFitness.com

Hips, Butt & Thighs Workout Video
Dragonfly Yoga Studio

NEW Class Starting in April
If you missed the announcement, I have a new class on my weekly schedule.

Mondays
Barre Yoga
1:00pm-2:00pm


Come check out this sweet little studio in downtown Doylestown!

Dragonfly Yoga Studio 156 Green St.

 

Class Schedule This Week:

YMCA of Bucks County Doylestown Barre Fusion


YMCA of Bucks County - Doylestown

Reminder: The Y Annual Aerobathon is happening Saturday, April 20th 9:00am-12:00pm.

My schedule is noted below. Challenge yourself to something new & have FUN all morning long.

Barre Fusion
Monday         10:00am-10:55am
Wednesday   11:00am-11:55am

CoreFlex
Saturday         9:40am-10:20am

Aerobathon: 9:00am-9:25am  Barre & 11:30am-12:00pm Dynamic Stretch
For the morning's FULL event schedule, click HERE.

-------------------------------------------------

Dragonfly Yoga Studio

Barre Yoga
Monday            1:00pm-2:00pm

Mind Your Workout

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I used to think being mindful was sitting cross legged, hands on thighs, eyes closed and chatting “Ommm buckaloom chuck chuck”

Then I signed up for my 200 hour yoga training. And well...it was just that.

It was that & oh so much more.

By now you probably know I’ve been doing the fitness for a long time. But you may not know I was introduced to yoga..."HOLY CRAP, I just realized it was 15 years ago!” 

 

No wonder it plays such a big part in what I do.

 

Sorry.


I got a little side tracked.

 

So yes, I’ve been doing the fitness thing for an eternity & then “found yoga”. Whatever that means, right?

 

I mean I would love to say it took me to some magical, god-like place that has given me peace ever since, but the reality is it didn’t.

 

At times, yes. But the experience mostly made me realize how connected our thoughts are to our body. And being that we are really cool intricate beings, the depth of movement we are actual able to create in fascinating.

 

But here’s the catch. You’ve got to stop thinking so one dimensional and start getting creative with your thoughts while you are moving.

 

Here comes #2 in our Follow-Through Method series: 


BE MINDFUL and thought provoking.

 

If you missed the intro to this conversation click here or #1 click here. But don’t worry. There’s no specific order to these methods, just getting up and playing around with them does the trick..


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  • Change your inner vocabulary. Such as, mindfully think “sit deep, stand tall” rather than "squat down & up". Let me say it again "sit deep, stand tall"

  • Some say it's just semantics but I say it's everything. The more directive cues & messages your brain gives your body the better.

  • Think of your body as a machine and your mind as the operator. No one wants a machine to go rogue. Come on...haven't you seen "I Robot" with Will Smith?!? Not a good scene.

  • YOU need to be in charge! And the more descriptive your directions to your muscles, the better they will perform.


Now being in group fitness, I have found different students connect to different phrases and directions. So you've got to play around with this one in your own little crazy mind. But here are two very specific things you can do to get the ball rolling.

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1. If you're a creative type, use your imagination. Visualize yourself flying through the air, like a bird, when you're doing a one-legged deadlift/practicing Warrior 3. Or when you're doing side lying leg circles, envision the size of the ball you want to trace. Is it a golf ball or a basketball?

Your muscles will respond with a sense of purpose & deeper connection to the action you are doing.
 

2. If you tend to be a more practical thinker, tack on an adjective to everything you do. Like I said above, "stand TALL" or when you're doing the leg circles (above), think "SMOOTH circles". Words such as long, energetic, fluid, flowing, strong, precise, rhythmic, etc..help accentuate the movement, giving it that extra edge to take your workout to a new level.

There's no exact science to the Follow-Through Method but it undoubtedly changes your experience & effectiveness of your workout for the positive.

So ENJOY it and take your workouts to a new & FUN place simple by engaging your mind with your body.
 

With Love,
Janine


What's Happening with JBird Fitness:

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Featured Workout of the Week
Wake Up Call: Standing Legs
Concentrating on the lower body in this workout and all you need is a high back chair or countertop nearby. 

Members: click HERE to go directly to the video library.
Not a member yet? Click HERE for more information on joining JBirdFitness.com

Dragonfly Yoga Studio Barre Yoga Doylestown


NEW Class Starting in April

Starting TOMORROW, I will be teaching a Barre Yoga Fusion class every week, from 1:00pm-2:00pm at this AMAZING studio in the heart of Doylestown.

Dragonfly Yoga Studio
156 Green Street Doylestown PA

 
YMCA of Bucks County Doylestown

Class Schedule This Week:

YMCA of Bucks County - Doylestown

Barre Fusion
Monday         10:00am-10:55am
Wednesday   11:00am-11:55am
Saturday           8:45am-9:30am

CoreFlex
Saturday         9:40am-10:20am
-------------------------------------------------
Dragonfly Yoga Studio

Barre Yoga
Monday            1:00pm-2:00pm

 

Magic Happens When You… Follow Through

Action Action I Want ACTION! Give me an M-O-V-E Move it Baby, Move It!

I apologize. My inner cheerleader 📣 has taken over again. I can't stop myself from rooting you on & encouraging you to get up and move your body.

 

Perfect timing too. Last week was all talk, guiding you to keep "intention" in your mind. But here comes the best part...MOVING with intention!!!

 

If you missed last week's newsletter, click HERE to read "Take Your Fitness Plan To The Next Level". Otherwise, let's get moving.
 

Moving and putting the Follow-Through Method into Action!


Below, are...

JBird Fitness Janine Boland Blog

3 Ways To Follow-Through with Intention:

  1. BE FOCUSED on every little move you make.

  2. BE MINDFUL and thought provoking.

  3. BE THOROUGH, starting smoothly & finishing with finesse.

 

Now, I haven’t had much sleep the past few days. My poor little baby, Nora (who’s technically NOT a baby anymore at 4 yrs old, but will ALWAYS be my baby) has been up in the middle of the night with the dreaded croup. And once I've been woken up, whether it’s 7am or 2am, I’m up. Layer in a worried mama and we are officially sleep deprived.
 

But I know I'm not alone, knowing we all have "those" weeks and even during the weeks that go smoothly, too much information means brain overload.

So I think it's fitting to simply focus on "BE FOCUSED..."


Whatdaya say?

Then we can get to the others, once we've mastered #1.

(me waiting for an answer...you nodding in agreement 😁)

GREAT! Let's get started.


Fitness Inspiration

Nothing worse than feeling like you're just going through the motions.

 

But no one says you need to do a complete overhaul of your workout either.

 

Don’t get me wrong. I’m all for switching things up but it doesn’t have to be as dramatic as shredding your workout journal and having to start from scratch. 

 

IT IS as simple as spicing it up with tempo changes and throwing a “hold” in there every once in a while.

 

If you're group fitness lover (which you know I am!) make sure your instructor is switching things up every now & then, like below.

 

If you're the independent type, who's reply is “Nah, I usually workout out on my own”....

Here are a few ideas how you can turn those workout blues into workout WaHoos!!!
 

  • Periodically slow down and/or change the speed of how you're doing an exercise.

  • Never go super fast, so you loose form, but instead create meaningful tempo changes to keep the muscles on their toes, recruiting even the littlest guys to be a part of the action.

  • For example: start a stationary lunge going down 1, up 1. Then change it to slowly down for 3 counts, up on 1. And if you're really livin' on the edge, reverse it to down 1, up 3. (don't worry, this is as wild & crazy as my life gets too 😜)

  • Lastly, every so often stop. Yeah, you heard me. Stop & hold your position strong. Keep breathing but everything else should be in full on freeze tag mode. Count for 10-30 seconds and then get back in the rhythm or catch your breath before moving on to your next challenge.

The options are endless and it will keep you focused, giving those mundane exercises, you've been doing forever, a face-lift.

 

The GREAT thing about the "FOCUS" follow-through principle is it will help ramp up your efficiency, bringing you better results in faster time. And bonus, ALL 3 PRINCIPLES do this & they will also help increase muscle recruitment and give you a renewed sense of self.

 

Like I said, we’ll get to the other 2 principles in the weeks ahead. 

 

So for now...


Simply commit to being focused on every little move you make.

 

See how it changes your perspective for the positive and start moving toward a more engaged workout and most importantly…a more engaged LIFE!

 

If you have any questions, don’t hesitate to reach out to me. Feel free to email me at janine@jbirdfitness.com or even better yet, post your questions on the JBird Fitness Community Page by clicking HERE. Because no question is EVER silly and most of the time someone else is thinking the same exact thing.

 

Have FUN focusing and I’ll see you in your inbox again next week :)

 

Love,
Janine

P.S. When you're doing a JBirdFitness.com workout video, take note of exercises I have chosen and also note from workout to workout how different they feel. Use the video library as a guide to apply the method above and going forward. It will make a BIG difference in your engagement & your energy. 

P.P.S. The doc says Nora should be feeling much better starting tomorrow. YEAH! So that means mama will have a good night's rest for tomorrow's class at the Y. Get ready Doylestown!


What's Happening with JBird Fitness:

Warm Up and Ab 10 minute Workout Video JBird Fitness

Featured Workout of the Week
Wake Up Call: Warm Up & Abs

Don't let the name fool you. In just 10 minutes you will feel every part of your body working and it will wake you up in the most positive way ever.

Members: click HERE to go directly to the video library.
Not a member yet? Click HERE for more information on joining JBirdFitness.com

 
Barre Yoga at Dragonfly Yoga Studio Doylestown

NEW Class Starting in April

Starting Monday, April 8th, I will be teaching a Barre Yoga Fusion class every week, from 1:00pm-2:00pm at this AMAZING studio in the heart of Doylestown.

Dragonfly Yoga Studio, 156 Green Street Doylestown PA

 
YMCA+of+Bucks+County+Doylestown

Class Schedule This Week:
Barre Fusion
Mondays        10:00am-10:55am
Wednesdays   11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays         9:40am-10:20am

At The YMCA of Bucks County - Doylestown

Take Your Fitness Plan To The Next Level

Since the beginning of the new year I’ve seen a surge in my classes at the YMCA here in Doylestown. 

 

Totally normal phenomenon for this time of the year. But the one surprising thing was learning a good amount of my new students regularly do a much wider range of workout styles than I’ve noticed in years past.

 

Normally a barre-inspired class attracts past dancers, pilates-minded peeps and yogis. But I’ve been meeting Boot Campers, HIIT lovers, marathon racers, and even men, curious to do something different. I got the feeling they instinctively knew they were missing something in their workout routine but couldn’t quite put their finger on it.

 

When they heard I teach a fusion style workout, mixing different exercise principles and no former training of any kind was needed, they took a chance. The only thing I require is an open mind and the willingness to feel a little “uncomfortable” in the beginning.

 

I am beyond excited to say, they have been rockstars. Literally…

 

Looking a little blurry-eyed, drunk and wobbly for the first few classes, but rising to the occasion and now getting a standing ovation from yours truly.

 

What has gotten me smiling from ear to ear is their comments throughout this transformation.

 

“I feel different” (with a smile)

 

“I don’t feel like a klutz anymore”

 

“When I’m taking Boot Camp class, my form is better.”

 

“When I’m running, I’m more aware of my upper body and I feel stronger.”

 

“When I’m sitting in the car, waiting for school pick up, I hear you & I’m reminded to sit up taller.”

 

“When I walk into a room of people I know, I feel light & happy.”

 

“When I walk into a room of people I don’t know, I feel confident.”


I've heard these comments throughout the years and simply enjoyed hearing about your new, happy & positive connection to your body. But then, last month, we were in class and I said...

“It’s all in the follow through”. 

 

It was a passing comment, not planned at all but it got me thinking.

 

“That’s it!”

 

One of the whys. Why you’re feeling a difference and shift in your body.And then I went on to relate the principle of follow through to our attraction to a dancer’s movement.

 

Dancers…really GREAT dancers, have follow through & intention.

 

Their movement feels like it extends beyond their body.

 

No part of their being is just passing through time.

 

They are aware of every cell in their body.

 

It’s intriguing.

 

And since their reach is so far beyond themselves, they have the power. The power to change us emotionally as an audience.

 

You may be thinking “But, I’m not a dancer.

 

I’ll use a future newsletter to argue the point that “I think you are”. But today, the take away is…it doesn’t take a trained professional dancer to have intent and execute follow through.

It simply takes a change in your mindset when you are moving.

So this week, I want you to make an effort to move from the inside out.

How?
 

Use intent to be your guide.

Your intent is why you showed up to workout. I don't care if it's at a gym or in your living room. Think before you move. Let it be your drive to get through the challenging times & allow it to fuel the excitement in every move you make.

Every day, every workout, every move you make gives you the opportunity to feel the light in you shine brighter.

Shine brighter than the day before. Because everyday in which life unfolds, you are more aware of who you are and what you were made to do on this earth.

Grab a hold of it, harness it & throw it out into the world unapologetically!

JBird Fitness Blog


Extend YOUR reach beyond your body and in turn, your body will move with more integrity, more positivity and more lightness than ever before.

 

I’ve got some ideas up my sleeve about how we can physically put the follow through method into motion but for this week focus on intent and start recognizing how your thoughts while you are exercising effect the quality of your movement.

With Love,
Janine


What's Happening with JBird Fitness

Quick Yoga Workout Video

Featured Workout of the Week
Balanced Body: Yoga

The details in learning different yoga postures and practicing yoga, even in just 15 minutes, will undoubtably help you understand and feel the follow through method.

Members: click HERE to go directly to the video library.
Not a member yet? Click HERE for more information on joining JBirdFitness.com

YMCA Doylestown Barre Janine Boland

Class Schedule:
Barre Fusion
Mondays        10:00am-10:55am
Wednesdays   11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays         9:40am-10:20am

At The YMCA of Bucks County - Doylestown

When To Move & When To Snooze

I ❤️  friends. 

 

They remind me that I’m not going insane, give great tips on how to get through life and are just FUN to shoot the shit with.

 

I was draggin’ my butt around this past week & I couldn’t it figure out why.

Then, I was sitting with my friend, Nicole, outside of our kids karate classroom and she says “I’ve been dying the last few days with this stupid time change. I can’t seem to get adjusted.”

And then...BAM!

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It hit me.


Duh...Why didn’t I think of that?

 

That’s what was throwing me off. 

 

I felt scattered, unfocused and more tired than usual.

 

Now that I was reminded and realize I’m not the only one, I can move forward, work through it and know there is light the end of the tunnel, as they say it takes a good 7 days to acclimate.

 

No joke...Harvard Medical School recently published an article about it. (click here to read)

 

So thank you to Nicole and Harvard for making this tired mama feel a little better about herself.

 

Now comes the good advice that I can’t do myself but wanted to pass along.

 

Another friend, Charlene, takes naps. When I asked “how do you do that with everything going on?” She said, matter of factly, “I schedule it.”

 

She actually puts it in her calendar and when it pops up, she takes a nap.

 

How long? Charlene says anywhere between 15-60 minutes.

 

Now I feel like crude, when I sleep during the day and have never been able to get myself going again, which in my world means major time lost. But for her, it gives her just that extra pick me up to re-energize her day and get things done on her to-do list.

 

So this newsletter is a 2 for 1. One, recognition for time lost, literally.

Reminding you (& me) to forgive ourselves for things which are out of our control.

And two, always looking for new ways to balance life out.

There will be times when movement is going to help ignite your day but there is also times when getting rest re-energizes your spirit.


Moving forward into a new week with longer daylight hours, enjoying more sunshine on our faces and figuring out when to move & not to move :)

 

How to know which one is the best choice? Well, that’s a work in progress for all of us. But...

I am here with you, my friend, and I say we take it day by day…together.


With Love,
Janine


What's Happening with JBird Fitness:

Featured Workout of the Week
Balanced Body: Hips, Butt & Core


Concentrating on the lower half in this week's featured workout to not only give yourself a lift from behind but to also boost your confidence. No equipment is needed, so click below and get movin'.

Members: click HERE to go directly to the video library.
Not a member yet? Click HERE for more information on joining JBirdFitness.com

Hips, Butt & Core workout video

Class Schedule:
Barre Fusion
Mondays        10:00am-10:55am
Wednesdays   11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays         9:40am-10:20am

At The YMCA of Bucks County - Doylestown

 
PicMonkey Collage (1).jpg

Join Our "Hiking With Friends" Facebook Group

When I'm not sweatin' it up in the classroom, I love to get muddy on the trails. But you know how I feel...fitness is always better together. So, I've started a "secret" FB group here in Bucks County to get together with like-minded women wanting to explore the outdoors and have some FUN!

If you're interested in joining us, reply to this email and let me know.

What's In Your Closet?

Let’s talk shop. When I say shop, I’m talk about shopping for your wardrobe. I feel like since the beginning of the year I've been very philosophical, talking all business and now I want to talk about the fun side of my job. The part where I get to be in comfy clothes all day long, every day.

 

See, beside working for a yogurt shop when I was a teenager, all my other jobs have had me wear a uniform of sorts. I worked at a very fancy hotel on Long Island in my early 20’s, serving as a front desk agent, then I went on to be a Fitness Director for Norwegian Cruise Lines, where I did double duty meeting & greeting passengers in my Staff attire and other than that...

My closet has been filled with spandex, leggings, sports bras and a ridiculous amount of tank tops. Oh yeah and don’t forget the sweatshirts and my favorite, my leg warmers.

JBird Fitness Athleisure

Ha…you probably thought, since I’ve been teaching for 25 years, that’s the only “experience” I’ve had. Nope. I’m a people person, so workin’ a counter and being in the hospitality industry was a great fit for me, when I was trying to get my fitness career moving & still keep a roof over my head.

 

So you see, athleisure may be a trend right now but I’ve been living in this stuff my entire adult life. Glad you guys have caught on to the only way to dress, as a mover & a shaker.

 

Now if I was only smart enough to have started a clothing company two decades ago, I’d be rich.  But I’ll leave that to the fashion experts and I’ll stick with fitness because…I LOVE To Move!

 

So what sparked this conversation? 2 things…my new job at Athleta and the fact that I am throwing a shopping party at the new store here in North Wales, PA tomorrow afternoon. (details below)

 

Since I made this announcement, a couple of weeks ago, I’ve been asked “Do you get commission?” and “How can I give you the credit for me shopping?” The Answer: (although appreciated) You can’t. I’m not throwing a party to make money, I’m doing it because I've been wearing the Athleta brand for over 10 years now and have grown to LOVE it more & more & more over time.

 

It started with a simple pair of black tights, their clothing then helped me feel confident coming back to teaching quickly after having not just 1 baby but 2 and I will not buy any other swimwear.

 

Then you add their mission & tag line “Power of She” and I’m like a pig in mud.

 

But, since I've been in the fitness industry for a long time, I have also come to enjoy wearing other brands and when I’m not shopping at Athleta, I get a kick out of finding unique & bargain priced exercise gear at Marshall’s.

 

So this isn’t just a promo for Athleta. I’m curious…

 

Where do you shop for your workout clothes?

 

Do you even shop for workout clothes or do you just wear an old college t & sweats from the bottom of your draw?

 

Do you just wear your exercise gear to workout or do you find yourself in them all day long?

 

And are you brand loyal or do you like to mix n match?

 

If you haven’t guessed, I have a little obsession with workout clothes. Call it a hazard of the job. But I find it interesting, especially since the athleisure clothing market has grown astronomically over the past decade and I want to know…

 

I promise, last questions…Is this trend something you follow or is it not even on your radar?

Email me your answers or join the conversation on our JBird Fitness Community page by clicking HERE. Otherwise...

It really doesn't matter what you wear, as long as you keep movin'

So, cheers to happy moving this upcoming week.

Love,
Janine

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P.S. Here's a pic of me wearing our casual cruise staff uniform aboard the S.S. Norway back in 2001. My parents came for a visit. It was one of many cruises they would sail with me, during my 3 years out at sea. Miss you Mom. Thank you both for "letting me go" but always being by my side.


What's Happening with JBird Fitness:

Featured Workout of the Week
Balanced Body: Total Body


Grab a pair of light weights (2-5lbs recommended) for this workout and be prepared to work the upper body & lower body simultaneously.

Members: click HERE to go directly to the video library.
If you haven't joined us yet, click HERE to find out more information on becoming a member.

Total Body Workout Video JBird Fitness

Athleta Shopping Party at the NEW store in North Wales, PA

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Tomorrow's the BIG DAY! I'm throwing a shopping party from 12pm-3pm at the new Athleta store in North Wales, PA (in the Trader Joe's shopping center). I'd love to see you there, but if you can't make it during those hours, shop any time Monday and when checking out mention JBird Fitness to receive 20% off your ENTIRE purchase.

Tomorrow is the LAST DAY! So don't just think about it, get your booty in there and treat yourself.

P.S. Feel free to share, forward & spread the word to all of your friends & family.

 
YMCA of Bucks County

Class Schedule:
Barre Fusion
Mondays        10:00am-10:55am
Wednesdays   11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays         9:40am-10:20am

At The YMCA of Bucks County - Doylestown

Mindset Over Matter

OK, we're at a critical moment in time. It’s the moment in which most people totally bag their New Year’s resolutions. You get so excited about turning over a new leaf and then you realize it’s not as easy as the advertisements tell you it’s going to be.

 

It doesn’t just take 30 days to get fit.

You can’t just eat this one thing and stay healthy. 

And it doesn’t just take a flick of a switch for you to magically have a new body.

 

I’ve been in this industry a long time. I love what I do. But I get extremely frustrated when I see messages like those out on the airwaves because right about now, if you set a brand new intention for the new year and you didn’t get XYZ from two months of work, you’re disappointed and totally unmotivated to keep going.

 

And that makes me 😢 

 

All I want is for you to succeed and feel happy in your body.
 

But right now, as a friend, I am sending you a reality check.

 

The work you put in can’t just be for 60 to 90 days.

 

My philosophy...there is no timeline.


There is no quick fix. To truly be happy in the long run, you are looking for a lifestyle change.
 

Sure you wanna bask in the glory of milestones made. Yes, you should celebrate when there is a victory on the scale or in your body mass index or more importantly how you feel on the every day when you’re moving your body.


But I'm telling you right now...when you start to workout to feel empowered opposed to anything else, moving your body takes on a whole new meaning. 

JBird Fitness Fly on a fitness high

So my question is...how are you doing with your New Year’s "resolutions"?

If you remember, mine wasn’t a specific goal but moreover words I was going to be constantly reminding myself to live through.

The words were (and still are) forgiveness & persistence because my perfectionist self has a tendency to beat myself up when things don't go as expected and then I get discouraged to move forward.

Sound familiar?

Yeah, we're all human and our struggles are the same. We just play on different battlefields.

So let's take control of this situation. Realize the things we wanted to "change" in the new year don't actually need changing. But rather...

You need to get more in tune to who you are to evolve into the person you were always meant to be.

The best news is, the thing you need to do this is with you everyday. It's your body. It's the greatest tool to get in touch with your being and will be your greatest ally when you allow it to be.

Stay strong in your mindset and committed to your goals, knowing your everyday challenges are just as much a part of your story as your achievements in this amazing thing called life.

With Love,
Janine


What's Happening with JBird Fitness:

It's a new month with a new focus and to tie in with the message above the featured workout series for March is Balanced Body. We are going to be practicing our balancing techniques but even more importantly continuing to remind ourselves life is a balancing act and not one that is ever steady. Staying active & agile is our best bet at learning how to go with the flow and enjoy life's unpredictable moments.

Featured Workout of the Week
Balanced Body: Mobility & Abs


Members: click HERE to go directly to the video library.
If you haven't joined us yet, click HERE to find out more information on becoming a member.

Mobility and Abs Workout Video JBird Fitness


Athleta Shopping Party at the NEW store in North Wales, PA

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I've partner with Athleta and I'm throwing a PARTY! During their Friends & Family Event, starting this Thursday March 7th - Monday March 11th, you're going to be able to get 20% off your entire purchase. But it's an exclusive event, which means you gotta know someone and that someone is me.

Keep your eyes open, in your inbox. I will be sending out invitations tomorrow night.

And P.S. your friends are my friends so feel free to share, forward & spread the word to everyone you know.
 

Don’t receive the weekly JBird Newsletter? Click HERE & scroll down to the bottom of the homepage to get a FREE workout video

 

Class Schedule:

YMCA of Bucks County Janine Boland Barre Fusion

Barre Fusion
Mondays        10:00am-10:55am
Wednesdays   11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays         9:40am-10:20am

At The YMCA of Bucks County - Doylestown

Ode to Fitness: My Poem to YOU!

I’ve been sharing a “quote” every day this month on social media because I truly believe & know mindset matters. 


The words I have been sharing are actually line by line of a poem I wrote.

 

Trust me, I was shocked too.

 

I’m no poet. LOL

 

But as I was preparing for the JBird #28DaysToChange Movement Challenge, I had a sudden urge to write down the words I have been posting and magically they turned out to be 28 lines I felt compelled to share with you below.

 

YOUR BODY IS BRILLIANT. An extraordinary organism in which the actual body itself and your brain have the remarkable ability to inspire one another.

 

Use that knowledge. Let it guide you. And allow it to lift you up and help you fly.

JBird Fitness Janine Boland

Your body IS brilliant. Believe it & it will fly for you.

 


See. Embrace. Every Day

 

Every day, move to be moved

See the changes in your demeanor

Embrace the possibilities

Every day, take a moment for yourself

See yourself in a new light

Embrace your human-ness

Every day, take a step forward

See the glory in your strength

Embrace who you have become

Every day, get excited for what’s to come

See the path you wish to ride

Embrace every step you make

Every day, breathe deep & smile

See who you are, in this moment

Embrace every part of your being

Every day, slow down to smell the roses

See everything & everyone who is in front of you

Embrace those who surround you

Every day, hustle to make a difference

See your dreams come to life

Embrace even the smallest accomplishment

Every day, reach for the stars

See the sun on cloudy days

Embrace rain, the sunlight & the darkest hours of the day

Every day, believe “I can do it”

See the endless possibilities

Embrace life, right now

 

Every day, see & embrace who you really are and...move the world.


What's Happening with JBird Fitness:

Featured Workout of the Week
Transform: Dynamic Stretch


Members: click HERE to go directly to the video library.

If you haven't joined us yet, click HERE to find out more information on becoming a member.

Stretch Workout Video

Athleta Shopping Party

If you haven't heard, there is a new store in town, well...in North Wales, PA that is. And I'm super excited about it. One because I am the new Community Coordinator at the store, in charge of organizing events, classes and parties. But two because, as a FitPro for Athleta, I also get to host a shopping party just for you.

March 7th - March 11th is the Athleta Friends & Family Event

And unlike regular store friends & family sales, the discount of 20% off your entire purchase is exclusive. That means you gotta know someone to get it. And that someone is me.

If you are interested in joining the party I will be sending an invitation out in the days ahead, so I need to know...

Athleta Fit Pro



Are You Coming To The Party?

If so or even if you are just curious and want more details, click HEREor simply reply to this email and say I WANT TO SHOP WITH JBIRD.

Then, I'll put you on the list & when invites go out, you'll be the first to receive one.

P.S. When I say Friends & Family I mean ALL friends & family, so if you know someone who'd like to join us, have them email me or forward this newsletter to them and LET'S GET THIS PARTY STARTED!

 

Class Schedule:

Barre Fusion

IMG_0239.JPGYMCA of Bucks County Doylestown Janine Barre Fusion

Mondays        10:00am-10:55am
Wednesdays  11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays         9:40am-10:20am

At The Bucks County YMCA - Doylestown

How ❤️ Made Me Fitter & Happier

My laptop has been screaming at me for over a year now because it's memory is beyond full. Kinda the way my brain feels every day.

She (yes, my laptop is definitely a she because only a woman could juggle all the crap I store inside this beautiful compact gem) As I was saying...She couldn't take it anymore and started to work at any ungodly slow pace.

Sound familiar?

So I finally listened to her and have been cleaning out my photo bin, which has a ridiculous # of pictures, mostly duplicates and beyond an obscene amount of "what the heck am I going to do with all of these" pics.
 

Along this journey of purging and getting rid of things I’m also discovering pictures I didn’t even know I had & of course, taking a trip down memory lane.

 
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This one is from my running days.

 

Now I use the term “running days” loosely because I’m not a runner. Let me say that again in capital letters I AM NOT A RUNNER.

 

I’m going to take you back even further, 10 years before this picture, to a moment I remember being at the Nike Outlet store, out east on Long Island.

 

That day I fell madly in love with a pair of pink sneakers, I just HAD to have. But the only problem was, they were “running sneakers”.

 

What’s the problem, you ask? I hated running. In fact, when it came to having to take the Presidential Physical Fitness test in high school gym class, I cried PMS any day we had to run. I was “that” girl sitting on the sidelines, b.s.ing my way through cramps to avoid running at all costs.

 

Crazy when you think of my eventual career choice 😝

 

Anyway, at the time of this “I must have these sneakers” find, I would equate my life to the starving artist of the fitness world.

 

I wasn’t making enough money to justify buying the sneakers so I made a deal with myself. “If I start running, I could buy the sneakers.” And so my running journey began.

 

As I’ve made it clear, running is not my thing and when I first began it was a catastrophe. During that time I was teaching 20 classes per week and adding running into the mix meant overuse injuries BIG TIME.

 

I ran enough to pay off my promise but then running only came into my life sporadically. That was, until I met my husband. Who, just months before I met him, had run the New York Marathon.

Now he’s what I call a runner.

I guess you could say, I got back into running for love. 😍

 

We ran some races together. Fun ones (nothing hard core) like the Muddy Buddy, relay races and ones with obstacle courses.

 

And then I got the brilliant idea of running the Philadelphia Marathon with him. Not the whole 26.2 miles but the Philly race is unique because they have a 1/2 marathon running the same course, during the longer race. 

 

So I thought “We could blissfully do it together.”

 

How cute, right?

 

Wrong!

 

I got to mile eight with 5 to go and I began to cry uncontrollably, as I looked up ahead thinking “There is NO WAY I can get up that hill.”

 

As you can see from the picture I made it to the finish line. But I told myself that day, I was NEVER going to run again.

 

And you know why?

 

Not because I didn’t want to take care of my body, not because it was the hardest race I’d ever run, not because I was giving up on myself, not because I didn’t think I could do it if I really wanted to, but because...I didn’t love it.

 

And I had already discovered so many other ways to move that I absolutely loved.

 

So the takeaway:

 

Sometimes you got to try things to find out what you really want to do.

 

I have no regrets, running & training during those days. My husband remembers them and it helps keep him motivated to keep going even still today. I think back and happily remember all the days we lived in NYC, where I enjoyed people watching & exercising at the same time while exploring Central Park.

 

For both of us, it kept us moving.

Moving in a direction toward knowing who we are, feeling healthy and confidently knowing we are in control of every step we take.

 

There is always time in life to explore and have fun, you've just got to be willing to step out of your comfort zone and get to know yourself, as you were always meant to be.

Take time to explore, have FUN and Be You!
 

Love,

Janine


What's Happening With JBird Fitness:

Featured Workouts of the Week
Transform: Arms and Transform: Yoga Abs


Since the Transform Workout Series has 5 workout videos and there are only 4 Sunday's in February, I wanted to make sure we highlighted all of the videos. So this week we are doubling the FUN with an Upper Body routine as well as a yoga practice focusing on core strength.

Members: click HERE to go directly to the video library.

If you haven't joined us yet, click HERE to find out more information on becoming a member.

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Yoga Abs Workout Video JBird Fitness
 

The #28DaysToChange Movement Challenge

Fitness Challenge

You still have time to join the challenge. 

All you need to do is check in daily on the JBird Fitness Instagram page or Facebook Community group to view the video move of the day.

Do the move for one minute and leave a comment.

Change the way you feel about your body for the better..
Click the icons below to get started, TODAY!

 

Class Schedule:

Doylestown YMCA

Barre Fusion

Mondays        10:00am-10:55am
Wednesdays  11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays         9:40am-10:20am

At The Bucks County YMCA - Doylestown

Less Gym Time, But More Satisfied Than Ever

The first thing women toss off their plate when time gets tight is exercise.

 

So this week I got to thinking. Why is that?

 

And here is what I came up with…

  • You think you need to do 45-60 minutes for it to "do" anything.

  • You’re a slave to your fitness tracker and someone told you, you need to burn a certain amount of calories for it to even count.

  • You think the only place you can workout is the gym.

  • You think if someone isn’t in your face directly screaming at you to GO GO GO, you’ll never get the a** you want, so just forget it.

  • You’re afraid it’s “been too long”.

  • You think everyone else's needs come above your own.


We're conditioned to think there is only one way because that’s the way we have done it before or someone else told us it’s the only way.

 

I’ve been teaching fitness classes my WHOLE adult life. The gym IS my home. Before I had kids…before I moved to PA…before I was a stay-at-home mom…before I started working again…I only worked out at the gym.

 

But I am here to prove you, me and all of them wrong.

 

Living a fit life isn’t just about how much time you put in at the gym, how many calories you burn, keeping up with your “fittest” or “skinniest” friend, or having someone beating you into the ground until you bleed…you get my gist.

 

It’s about embracing and connecting to the body you live in TODAY.

 

Not the body you once lived in.

Not the body you want tomorrow.

 

The body you are in RIGHT NOW.

That body is AMAZING!

 

It gives you LIFE.

And if you're a mom, it means it gave someone else LIFE.

 

That is freaking AMAZING!

(pause)

(no seriously, pause)

Because your body deserves a moment and...a standing ovation.

👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏



Ok, let's continue because...

Moving your body EVERY DAY IS ESSENTIAL.

 

But I'm telling you the god’s honest truth right now. I don’t have time to go to the gym everyday.

 

ME!

 

The fitness pro. The one who LOVES this sh*t, doesn’t have time.

 

And you know what…thats’ ok.

 

But you wanna know something else?

On those insane "I have a hundred things to do" days, I make an effort to think out of the box.

 

I build a fort with my kids in the basement and squeeze myself through the openings only a toddler should fit.

 

I put dinner in the oven, throw on a JBird video & when dinners done, I’m done.

 

And on the craziest of days, when my mind is racing, I make myself go up to bed 15 minutes before lights out. I then lie on the floor, throw my legs up the wall and just breathe.

PicMonkey Image (3).jpg



"Take that fitness tracker!"


"Yeah, you heard me."


"I'm in charge and when time gets tight I'm not going to stress." 


"I'm going to do what's BEST for ME & MY BODY."


And find JOY away from the gym.

 


So, when time gets tight and you're tempted to throw in the towel on your fitness dreams, don’t do it.

 

Realize life is different than it once was and learning to maximizing your time is the key to staying on track.


Create a plan that allows you the freedom to mix & match where you workout.


Make going to the gym/fitness studio a treat and plan workouts at-home, in the conference room at work during break or enjoying time actively with family on your days off.



Realize...

  • You are allowed to put down the laundry basket to roll around on the floor with your kids.

  • You have the power to close the laptop, sit tall, close your eyes with your hands to heart to simply breathe.

  • You are in charge and have the ability to inspire those around you, whether they are watching or joining in with you.

  • You don't need to take anything away or neglect another part of your life to fit fitness into your current lifestyle.


Maximizing your time, giving yourself extra credit when you do hit the gym and sharing your movement experiences will give you the greatest chance of success.


So, GO FOR IT! Set a plan in motion, starting this week, which will set you up for a lifetime of health, wellness and HAPPINESS!


I'd love to hear your plan of action, so send me at message at janine@jbirdfitness.com and...

Let's get you on the BEST track for success TOGETHER!

Love,
Janine


What's Happening with JBird Fitness:

Featured Workout of the Week:
Transform: Hips & Butt


I had to choose this workout purely because of how RIDICULOUS my screen shot is here. If that doesn't cue you in to the intense FUN you will have during this workout, I don't know what will.

Putting the silly pic aside, I really do LOVE this workout. It targets the hips & butt immediately and gets the job done in just 15 minutes. 

Members: click HERE to go directly to the video library.
Non-Members: click HERE & come play with us for FREE!

 

The #28DaysToChange Movement Challenge
One Minute A Day To Wake Up Your Body & Feel A Change

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We are 10 days into the challenge and the feedback has been amazing.

"I loved the backstroke stretch ! Looking forward to the next 27 days" - Yanina

"This was a good pick me up this afternoon!" - Dina

"Loving this Challenge!" - Christine

Let's keep the positive energy going...

To join us, click the links below, follow JBird Fitness and check in daily for your move of the day.

Facebook

Instagram

 

Class Schedule: (take note: Wednesday I am subbing yoga)

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Barre Fusion
Mondays        10:00am-10:55am
Wednesdays  11:00am-11:55am
Saturdays          8:45am-9:30am

Vinyasa Yoga
Wednesday     1:15pm-2:15pm
(2/13 only)

CoreFlex
Saturdays         9:40am-10:20am

At The Bucks County YMCA - Doylestown

C-H-A-N-G-E Your Perspective For The Better!

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A special note to all of my fellow moms:

Have you ever stared off, looking at someone passing by or scrolling though social media and think "Gosh, she really looks awesome. Why can't I get my sh*t together?"

 

Well I am here to tell you, "You're doing a great job."

It may not feel like it, especially when life feels chaotic and the unpredictable happens, but you really are doing a GREAT job.

 

You can be the most amazing planner and still something goes awry. And the more you fight it, the worst it feels.

 

As your fitness trainer, I am here to say...give yourself a break every once in while. No one's life is perfect. So enjoy the messiness of life. And when it comes to your fitness goals... do the best you can.

 

Isn’t that what we tell our kids?

 

Give it what you can, when you can.

 

My 20 something self would be surprised I’m saying this. Back then I would've been your cheerleader giving you a "Ra Ra Sis Boom Bah... You Can Do it! You’ve just got to commit to it." But with a family and work on my plate now, I see things in a different light.
 

Here's the catch though...

You can't give up, simply stay with the status quo, or just go through the motions. If you do, you're a goner.

And before you know it, life will feel like Groundhogs Day or you'll skip out on taking care of yourself, first chance you get.
 

Listen, learning a discipline or honing in on your technique is GREAT but just sticking with what you know because it's comfortable isn't going to cut it because:

  1. Over time, it won't work.

  2. It could possibly cause injuries or overuse issues.

  3. It gets B-O-R-I-N-G BORING!

(yes, I'm still cheering )

 

This is the time of the year to go for it, take chances, switch things up, shake those winter blues right on their ass!

 

So do it!


Here comes the final cheer.

(wait for it)


When you can...give it EVERYTHING you can. And it WILL certainly change things for the positive.

I believe in you. You really are doing a GREAT job taking care other people. Now is the time to take time for yourself, even if it’s only 15 minutes a day

Let's spice things up, make life interesting and have some FUN along the way.


Love,
Janine

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P.S. I really was a cheerleader in high school and still have a mean split jump, so don't you even think about messin' with me. (said with the most ridiculously huge smile on my face and feathered hair from the 90's)


What's Happening with JBird Fitness:

Looking to change things up but time is limited? I hear you. 

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That's why we started the #28DaysToChange Movement Challenge on JBird Instagram & Facebook Community page.

It only takes one minute a day and will wake your body up for sure.

Join us! 

Click the links below, follow JBird Fitness and check in daily for your move of the day.

I leave the power in your hands...

Facebook

Instagram


Featured Workout of the Week
Transform: Total Body


I strategically chose the Transform Workout Series on JBirdFitness.com to be your focus this month because we are honing in on how every small movement and small change in our daily happenings can shift our perspective, make us more body aware and appreciate the body we live in everyday.

The Transform: Total Body workout video is chocked fulll of moves to wake up your body as a whole. No muscle gets unnoticed. They collectively make up YOU and all of YOU matters. 

Members: click HERE to go directly to the video library.
Non-Members: click HERE & come play with us for FREE!

Screen Shot 2019-01-31 at 10.49.28 PM.jpg

Class Schedule:

YMCA+of+Bucks+County+Barre+Fusion

Barre Fusion
Mondays        10:00am-10:55am
Wednesdays  11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays         9:40am-10:20am

At The Central Bucks YMCA - Doylestown

 

Have questions about the classes above or anything else for that matter? Email me at janine@jbirdfitness.com  And lastly, feel free to SHARE THIS BLOG with friends & family because moving together will make us stronger without even lifting a weight.

What's In Your Fitness Toolbox?

So how did you do with last week’s mini workouts? 

 

If you didn’t get a chance to fit them in but still want to, click HERE and catch up on the JBird Blog.

 

As for this week, I want to chat about going with the flow.

 

The flow of life.

 

It’s so hard sometimes to give up control. To change the way we do things. 

 

But sometimes, it’s necessary.

 

I have talked to so many women who have felt stressed or bad about themselves when things don’t work out the way they were "supposed to".Oh wait, that’s me. Oh yeah, and you too. I’ve heard your stories over the years. I really have been listening.

 

But having a family, working or having others who depend on you doesn’t necessarily mean you have to give up YOUR goals, YOUR wants, or YOUR needs.

 

It simply means you have to be armed with more options than ever, to get the job done and also…and this is a big one.

 

Have an open mind to changing things up, to get what you want.

 

That’s why, last week, I gave you a few workout ideas to throw in the mix. (click on "workout ideas" if you missed them)

 

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The more tools you have in your toolbox, the more equipped you’ll be to feel confident in moving your body to align with your 2019 dreams.




My goal for JBird in 2019 is to make you Armed & Dangerous! In the most FUN & HAPPY way possible 😄

And yes, you caught me. That's not actually my JBird toolbox. But rather Sierra's (my 7 yr old's) Hot Wheels tracks container. Best I could do under the circumstances. But you get my drift.

 

So...

Are you with me?

 

Say Yes!

 

What?

 

I couldn’t hear you.

 

Say it loud, so the neighbors can hear you. Be THAT neighbor. The one who everyone hates in the neighborhood because you're so damn happy!



 

But in all seriousness, let’s enjoy this new year with movement that works for us. Movement that works for YOU.

In a way that fills your life not just with skinny legs & a tight ass but also movement that makes you happy and fills up the remainder of your day with joy.

 

Cheesy? Yes. But oh so possible.

And I’m going to help you get there.


Keep moving. More to come, as always. And prepare to have FUN!

 

Love,

Janine


What's Happening with JBird Fitness:

The #28DaysToChange Movement Challenge

JBird Fitness

I already have my thoughts on February. Not because I want to rush things, although I would gladly say good-bye to the freezing temps we've been having here in PA. But because the next 6-8 weeks are critical. You are either going to fall madly in love with your movement practices or not. And if your heart’s not in it, you may stray. 

 

I’m not gonna let that happen.


First step in getting what you need from your exercise program is making a finite connection to your body. How? MOVE. Move in a ton of different directions and wake your body UP!

So here’s the plan.

During the #28DaysToChange Movement Challenge, I'll be sharing a daily exercise for you to PLAY with, which will make a complete full body workout by month’s end.

The details are to come. But this is all going down on my Instagram & Facebook pages, starting February 1st.

Today, all you need to do is click on the links below to connect with me on social media and let’s use technology for the POSITIVE.

Facebook. Instagram.

Fitness is so much more FUN when we do it TOGETHER!


15 minute total body workout video

Featured Workout of the Week:
Dynamic: Weighted Cardio


If you have a pair of 2-5 lb weights, grab 'em and go!. If not, no worries...you'll still get an AMAZING workout in just 15 minutes. Upper body and lower body activation at it's BEST! Go ahead...

Members: click HERE to go directly to the video library.
Non-Members: click HERE & come play with us for FREE!


Doylestown ymca

Class Schedule:

Barre Fusion
Mondays        10:00am-10:55am
Wednesdays  11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays         9:40am-10:20am

At The Central Bucks YMCA - Doylestown

If you have any questions about the classes above or missed me after class with a comment/question, feel free to email me at janine@jbirdfitness.com or simply replying to this email. I love seeing you pop up in my inbox


Lastly, if you know anyone who would like to come PLAY with us, join in on the Challenge or just benefit from JBird, SHARE THIS EMAIL. Let's get everyone we know happily moving in 2019!

3 Workouts You Can Do Anywhere!

When I say the word dynamic, what do you think?

 

My mind thinks of things that are big, bold, exciting and energizing.

 

And that, my friend, is why I picked the Dynamic Workout Series for January on JBirdFitness.com

 

To shake things up and get us moving with a renewed sense of energy.

 

Being the time of year, where resolutions are on your mind, we are expected to flip a switch and turn life upside down to make that promise happen, no matter what.

 

But where do you begin, how do you know it’s the right choice, what happens if it doesn’t work?

 

Wooo, slow down…don’t get ahead of yourself.

 

First, let’s think positive.

 

Second, let’s lay out all of the options.

 

Third, let’s get moving and see what fits best.

 

1.2.3.

 

Sharing 3 workouts for you to play with. 

 

Yes, PLAY! Experiment. Have FUN! 

 

We’ll assess next week how it went, so get out of your head and into your body.


My Challenge To You...
This week I want you to mix it up and put a fresh new spin on your fitness program by throwing these next 3 mini workouts into the ring.


Guaranteed, they wake your body up and get you moving in the right direction.

First up, the Featured Workout of the Week on JBirdFitness.com
And no worries, if you're not a member yet. When you have 12 minutes, click on the pic below and get moving right away.

Next, a Quick Total Body Fusion Workout inspired by 4 different exercise styles. The ULTIMATE way to PLAY!

1. Bootcamp - Shuffle Forward, Touch Down Squat, Shuffle Back, Touch Down Squat (1 minute)

2. Barre - 2nd Posiiton Plié with Slide (optional: Passe Balance) (30 seconds Right / 30 seconds Left)

3. Sports Conditioning - Alternating Plank Walks  (1 minute)

4. Yoga - Bridge (hold for 30 seconds then rest; repeat 4x)

Complete one full round of each exercise then repeat 2 more times. (click the video below to view the demo of exercises)

Lastly, The Anywhere Barre Workout (extended version)

Did you see this workout in last week’s newsletter? Well, I’ve added to it. So, now you have 6 moves for a complete barre workout you can do anywhere.
(click on the pic below to download the PDF of exercises & descriptions)

After each workout, I'd LOVE to hear how it went, what you were feeling during & after the workout and how it effected the days to follow.

Email me at janine@jbirdfitness.com and/or post a comment on our private community group page HERE.

Not a part of the community page? It's super easy to sign-up. Click HERE, then join+ and within 24 hrs I'll confirm your request. After which, you can feed off of the feel good vibes of the whole JBird Community!

Have FUN and I'll see you next week!

Love,
Janine


What's Happening with JBird:

Now that classes are in full swing and everyone is back, with newcomers joining, I am SUPER excited about 2019. This past week I could feel your enthusiasm and I am with you. I LOVE IT!

Bucks County YMCA Doylestown

This week's schedule:

Barre Fusion
Mondays        10:00am-10:55am
Wednesdays  11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays         9:40am-10:20am

At The Central Bucks YMCA - Doylestown
 

 

If you have any questions about the classes above or missed me after class with a comment/question, feel free to email me at janine@jbirdfitness.com. I love hearing from you!

Otherwise, keep moving, have FUN and fly free as a JBird.

Are You Working Out Where You're Supposed To Be?

In the past few days I have found myself not only thinking about my fitness goals for 2019 but also everything else in my life.

The BIG three:

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Now I know “myself” could include working out. But at this stage in my life, exercising in my book is a non-negotiable. I’ve gotta move to stay healthy & strong. So, taking it off the list of wants because it’s really a need. Hoping you feel the same way. And if not…in the next few months I’ll convince otherwise.

 

So, let’s move on.

 

Right now I’m laughing because I have a feeling you're going to say, "but wait…aren’t family & work a need to take care of too?" 

 

They are needs, as in they need a hell of a lot of your attention. But when I’m talking about the BIG three, I’m thinking in terms of things I WANT.

 

Like, I want to:

  1. Not feel stressed the moment I wake up.

  2. Be unglued from my phone, to enjoy more moments with my kids.

  3. Stop thinking “crap, I’m never going to get to all of this” as I look at my checklist for the day.

  4. Be okay when things don’t turn out the way they were “supposed to”…

  5. ...in turn, be flexible enough to go with the flow.

  6. Stop having to get out of bed a 1,000 times because I forgot something.

Can you relate to any of these?

 

When I look at each one, then the whole, I find the common thread to be time.

 

The one constant always looming over my head is…TIME.

 

Ugh, that damn thing just ticks ticks ticks away and I never feel like I have enough of it.

 

I’ve never been good with my time. I’m the creative type, who likes to think I’m a free-spirit who thrives on the whims of life's happenings. 

 

But the bottom line is…family & work need timelines to get sh*t done.

 

So what’s going to give?

 

Most women I talk to say “the gym”.

 

Eeeeekkkk! That’s a fitness instructor’s worst nightmare.

 

But if I’m telling you the truth right now, I don’t have time to go to the gym.

 

ME!

 

The fitness pro. The one who LOVES this sh*t, doesn’t have time.

 

Gosh, I’m cursing a lot. But that’s because it’s FREAKING ME OUT!

 

I’m freaking out because it’s important to move your body on a daily basis. 

 

If you want to argue with me, then let’s take it outside. But I really don’t want to have to beat the living fitness into you. It’s meant to be uplifting, enjoyable, and FUN! So, let’s keeping moving here…

 

YES! Let’s keep moving.
 

So, what if you can’t take the extra time to go to the gym?
 

Have an unexpected meeting or appointment come up? The kids activities not ending until 9pm? You still need to go grocery shopping? (PSST! You could order online & have them delivered. Luxury, yes. Necessity, sometimes.)

Suggestions:

  • Go for a walk around the block or park in the furthest spot in the lot.

  • Put your phone away and show your kids how it's really done on the playground.

  • Take the stairs, rather than the escalator.

  • After you order your groceries online, hop on JBIrdFitness.com and squeeze in a 15 minute workout. :)

  • Dinner in the oven? Do this barre workout at your counter top, while you wait for the buzzer to go off.

  • Go to "bed" early. But before you get under the sheets, do a mini yoga stretch session to quiet your mind (Gosh, that sounds delightful.)

 

It all counts. You count. So make every move count.

 

Question: Will I, Janine, go to the gym this week?

Truth: Yes. But when I can’t, I will do other things to connect to my body.

JBird Fitness

Survey Time

Where do you workout the MOST? (click one of the below)
The Gym
At Home
Outside
Ugh, it's been so long I can't remember

 

After taking the survey, take a moment to think…Is that the best place for you to workout, considering the time you have and the things you want for 2019?

 

Would love to know your thoughts? 

 

So, email at janine@jbirdfitness.com or click HERE to leave a post on our JBF Community page. 

 

In the months ahead, I want you too rethink your workout strategy, not just in terms of what you do but where you do it and how it can change ALL the hours in your day.

 

With Love,

Janine


What's Happening with JBird Fitness

The Dynamic Workout Series is by far one of MY FAVORITES and will get you moving in the most positive way possible for 2019!

Your Featured Workout of the Week
Dynamic: Standing Legs
For this FUN barre-inspired routine, you'll want to use a high back chair or have a counter top nearby, as we target the lower half to tone & strengthen your legs, butt, & hips all in one quick 15 minute workout.

Members: click HERE to go directly to the video library.
Non-Members: click HERE & come play with us for FREE!

Barre Leg Workout Video

Class Schedule:
We had a GREAT start to the New Year and, if you live or are visiting the Bucks County area, I want to see you there!

Bucks County YMCA Doylestown Barre Fusion Janine Boland

Barre Fusion
Mondays        10:00am-10:55am
Wednesdays  11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays.         9:40am-10:20am

At The Central Bucks YMCA - Doylestown

Bring It On 2019!

I took a moment yesterday to look back on my January newsletters from last year and the resonating theme was all about making fitness FUN! (with an exclamation point)
 

If you read my last email (didn’t get a chance to read it yet? Click HERE ) you might have felt a twinge of intensity or seriousness. And I want to clear the air. 
 

By no means am I surrendering my party hat, turning my smile upside down or getting too heady about my next steps forward and the vibe here at JBird.

 

Finding ways to enjoy moving our bodies is ALWAYS top priority. Like my in-person classes, I may be all business when it comes to exercise form, making you FEEL IT everywhere in every way but…there is ALWAYS room for laughter.

The JBird plan is all about connecting to the body you live in everyday and live your life feeling strong, confident, free & happy.

JBird Fitness

Trust me, I get it...you may be feeling a little sluggish after the holiday break or beating yourself up because it's been "ahem" longer than just the holiday break since you have worked out last. 

If that's the case, you have 2 seconds to wallow. 

Good. Now that that's over, you can get back in the game. 

Please...I took a break too and had a stomach bug to boot. I was slow movin' last week, but after I took the first step, it got better & better & better.

You can do it.

And if you haven't slammed your laptop shut on my all too peppiness about exercising, it means you know what it does for you.

Come on...you know it's going to make you feel good.

But Janine, where do I begin?

Glad you asked...I have a few suggestions.

First, simply go back to 2nd Grade reading class. And ask yourself Who, What, When, Where & How?

Good news: You already know the Who? It's YOU!

One down, four to go.

What? 

Choose something you REALLY like to do or REALLY want to try. All movement is good. And get out of your head that you need to go hardcore to make it worthwhile. It's actually the opposite. (I'll talk about this another day, but trust me) If you are curious about trying a new workout routine, now's the time. (hint hint: JBird videos are really fun...just sayin')

Ok, When?
 
Choose Morning, Afternoon, or Night. Really, it's that simple. But be smart about it. I am NOT (capitol letters) an early morning person so I will always chose late morning/early afternoon when possible. I know we don't always have the luxury of choosing the time exactly, but do your best to pick something you can commit to on a regular basis.

And lastly, the Where & How are nicely packaged together when you are working out with JBird because you can log on anywhere you can connect to wifi, there is minimal equipment needed, so at home/in a conference room at work/on your lunch break/in a friend's living room/outside (if it's not 30 degrees where you are), at any given moment you can schedule yourself for a quick 15 minute (or more) workout.

Ok, that was as shameless of a plug as you can get but you get the gist.

Just quickly ask yourself the 5 questions above and Get Movin'.

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Gosh, Miss Davis (my 2nd grade teacher) would be so proud. Yep, that's me, ruffled collar and all. You know...I'm friend's with her on Facebook. So weird and kinda cool at the same time. 

 

Alright, I know this was a long one but it had to be done. It's important to take the time to plan things out, to get you moving in the right direction.

And the time is NOW!

In New Year style...Cheers To Happy Moving, my friend :)

Love,
Janine


What's Happening with JBird

I have chosen the Dynamic Workout Series to propel us into 2019. It's playful, energizing and has every thing you need to start off the new year with a bang!

Your Featured Workout of the Week
Dynamic: Mobility, Core & More


Be prepared to work your body from head to toe in this FUN routine. No equipment is needed, so log in and get ready to move!

Members: click HERE to go directly to the video library.
Non-Members: click HERE & come play with us for FREE!

Dynamic: Mobility, Core & More Workout Video

Class Schedule:
I'm Baaack and raring to go! Class days/times below:

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Barre Fusion
Mondays        10:00am-10:55am
Wednesdays  11:00am-11:55am
Saturdays          8:45am-9:30am

CoreFlex
Saturdays.         9:40am-10:20am

At The Central Bucks YMCA - Doylestown

Did You Miss The Resolution Window Too?

I know you weren't expecting me until Sunday and I hate to come unannounced but I had a thought and wanted to share.

More like a confession.

I'm sitting here in our public library because I was looking for a quiet place and, in all honesty, avoiding being surrounded by the still-need-to-be-desperately-taken-down Christmas decorations at our house.

After being on a mini-hiatus from work for nearly 2 weeks, I was dusting away the cobwebs in my brain and began to think. 



"I feel like I need to make a grand gesture here" being the New Year and all. But...

I'm not ready to dive in.

I know. If you read my newsletter from this past Sunday you may be thinking "But Janine, you said simply take 10 minutes for yourself and think about the positive changes you want to come in 2019."

And I meant it.

You are worth 10 minutes. Hell, you're worth a WHOLE lot more.

But what if, when I asked you to do that, you couldn't. Your brain, like mine, was still in mommy mushy mode and to make a realistic intention for your months going forward was unrealistic in itself.

I realize most everyone else is posting on social media these BIG ideas they have already committed to conquer, but until today I didn't even have time to pee by myself, let alone be fully engulfed in a resolution that was "supposed" to start yesterday.

I don't want to sound like a hypocrite. I really thought it was possible to just take 10 minutes but... I got interrupted. 

With pen & paper in hand (to write down my goals), I snuck into the closet, locked the door, closed my eyes for a moment to think, and then...."Mommy, where are you? I need you...." KNOCK KNOCK KNOCK "You in there?"

So I am here, telling my truth.

I didn't have the 10 minutes the other day, but I do today and making it happen.

First on my list:

Practicing FORGIVENESS.

Lesson learned from the above!

Second:

PERSISTANCE.

I may not always be able to make the deadline, but I won't let it stop me from moving forward and making progress.

If you ran into the same problem I did this past Sunday, it's okay. But now that the kids are back in school, let's get down to business. Our business. Our goals and no one elses. The ones which will put a smile on your face and in turn, put a smile on the people around you. Because without carving out time to simply be one with yourself, you lose yourself.

Let's be in it this year. Actually, let's be in it as much as we can possibly be.

In what?

In the present.

Not looking so far down the road, we lose sight of the progress we are making today. Giving ourselves a pat on the back for small accomplishments, feeding off that positive energy and letting it propel us forward into each & every day.

IMG_7357.jpg


So, I ask again...what positive changes would you like to see for YOURSELF going forward, in this thing called Life.

With Love,
Janine

 

Well, That Was A Whirlwind! Now What?

I hope you had the happiest of holidays and are ready to ring in the New Year. But before we do, we have some business to take care of.

I realize you are most likely trying to still pick up the pieces from the holiday hurricane and all you want to do is sit down and that's just fine.

I get it. 

This is what our living room looked like, after Santa's gift were opened.

DSC_0333.jpeg

I'm not going to push you or go on a rant about getting your butt back to the gym, just yet. Although, moving even for just 15 minutes a day would make you feel better. But we'll get to that next week.


Right now I just want you to start dreaming of your fitness goals for 2019.

DSC_0030.jpeg



Now this is important.

This is just for you.

So find somewhere quiet right now. Somewhere where no one can find you.

 

If you are anything like me, you are headed to the closet, hoping no one else uses it for a hide & seek spot in the next 10 minutes.

Do whatever it takes.

Why?

Because you are important. Important enough to take 10 minutes away from everything and focus on what YOU NEED for 2019.

Ok...you ready?

The most important question, to get you started off on the right foot is...

What do you want to get from your fitness program in 2019?

Look to be more specific than lose weight or toning up. They are totally valid thoughts but the more specific you are, the easier it will be to go after your goals.

Now, you may not know exactly how to get what you want but today I just want you to focus on the "what" you would like to see change for the positive in the months ahead.
 

Listen, this isn't a final exam or anything. There is no stress to this question. I'm just here, starting the conversation, so we can get you moving in the right direction.

Now shoot me an email and let me know what you've come up with at janine@jbirdfitness.com

We are stronger in numbers and I am here to support & cheer you on, so...

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Looking forward to the days ahead and seeing you shine.

Love,
Janine