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.

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"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.

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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.

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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

I Love Flying High With You 😍

I'm up to my eyeballs in wrapping paper & bows and still have a ton of baking to do, but I didn’t want to let this moment go by without expressing my gratitude.

 

I am beyond appreciative to have you as a part of the JBird community. 

And being the time of the year to give thanks to those who make a difference in your life, I am here saying “Thank You”.

 

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Thank you for letting me be a part of your life and your fitness journey.

Next week, we’ll start to get focused on the New Year but until then enjoy being in the present with your family & friends.

 

 

To close 2018 find time to....Live, Love & Laugh to your fullest.

 

XOXO

 

Wishing you the happiest of holidays!

Janine

DSC_0047 (1).jpg

The BEST Ab Workout EVER!

I’ve said it before and I’m sayin’ it again.

The Best Ab Workout is...LAUGHTER!
 

IMG_6692.jpg

Last month was all about quality over quantity and realizing you will get better results from your workouts if you focus on the details.

 

And I am still saying “Amen” to that. But this past week I was talking with a student of mine and it occurred to me, once again, how important it is to find the joy in it all.

 

Yes, you are going to be eating more than usual this month.

 

Yes, you may find yourself working out less during the next few weeks.

 

Yes, you will feel stressful moments with the unpredictability of this season.

 

But let’s flip this puppy upside down and instead of thinking of the “whoa is me” things, let’s focus on those which will have a positive impact.

 

Among....


Enjoying the gift of giving.

Thinking fondly of holidays past.

Making new memories with family & friends.

And, my favorite, the laughter and love shared by all.
 

So this is a friendly reminder to balance out how much craziness is swarming around you right now by truly take the time to breathe & soak up all the goodness.

 

With LOVE,

Janine


What's Happening with JBird Fitness

Your Featured Workout of the Week
Barre Express: Abs (of course!!)

Even though I am wishing the most laughter filled holiday season for you EVER, I couldn't resist giving you an ab workout video for this week. And this one is super FUN & QUICK. So you will have time for both ;)

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

15 minte Ab Workout Video
 
Group Fitness Class Schedule Bucks County YMCA Doylestown

THIS WEEK'S Class Schedule:


The holidays may be upon us but the gym's still open & I'm still teaching.

I would LOVE to see you in class.

Be sure to look at the schedule below, as I am subbing a ton this week!

At the Bucks County YMCA of Doylestown

Monday       10:00am-10:55am     Barre Fusion
Tuesday       11:15am-12;10pm     Vinyasa Yoga
Wednesday 11:00am-11:55am     Barre Fusion
Thursday       9:00am-9:55am      Interval/HIIT
Saturdays      8:45am-9:30am      Barre Fusion
Saturday        9:35am-10:15am    Pilates


Looking Back & Feelin' Good

I started teaching back in the days when the only things on the group fitness schedules were Step and Body Conditioning. 

 

The fitness industry has grown tremendously since then and I’ve been riding the wave ever since. 

 

But it’s fun how life takes us full circle. 

 

I can vividly remember standing at the barre during my very first year in dancing school.

 

The owner of the studio would come down, fix our little feet in 1st position and tap us on the tush to get us to keep our tiny butts from sticking out.

 

When I make adjustments in barre class these days, I am immediately thrusted back in time to those days at the barre.

 

And it makes me smile.

 

I feel lucky.

 

Lucky to be able to pass along my love for dance and also help students feel stronger & more in tune to their body.

 

My 4 year old mind fell in love with movement during those very early years.

 

Curious…when did you first discovery your ability to move your body in a way that made a positive impact on your spirit?

I know you're super busy but shoot me a quick one liner reply at janine@jbirdfitness.com 

The more we know about each other, the better I can serve you and help build on that positive connection you have with your body.

Until next week....Breathe. And enjoy this holiday season.

With Love,
Janine


What's Happening with JBird Fitness

It's not a coincidence that the featured workout series this month is barre-centric. Like I said above, it has influenced my fitness training from the beginning. But most importantly I have seen it transform my students. It influences your movements on a daily basis, it enhances your posture and when you're done with a barre workout, you feel like you worked hard yet you have peacefulness which radiates from your body.

It's the BEST way I know how to keep you moving this month in the MOST positive way possible.

So without further ado...

At-Home Barre Workout

Your Featured Workout of the Week
Barre Express: Arms

Don't be fooled by the name. The main focus is arms but you will move your whole body in this quick 15 minute workout. So grab a pair of light weights (2-5 lbs) and get ready to go!

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

 
YMCA Doylestown Barre

Class Schedule:
Live in the Bucks County area and need a boost in energy to get you through the holiday season? Come play with us! Times/days below.

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


At the Bucks County YMCA of Doylestown

3 Words To Wrap Up 2018

We’ve come a long way.

 

2018 has been a year filled with inspiration & challenges by looking through the lens of the present world you live in and focusing on how to stay fit & healthy in your own unique way.

 

Weaving fitness into your lifestyle to maximize your energy, feel great in your body and stay connected to everything you love has been our goal from the get-go and we are well on our way.

 

The next few weeks are undoubtably going to be busy, so from here until 2019 (I can’t believe I just said that!!!), I am going to keep my messages short & sweet.

 

I will be keeping 3 words in my mind to wrap up the year and they are:

Yoga Fitness Inspiration

Your fitness journey is yours to create & have FUN with and I am honored you have shared your experience with me.

 

With Love,

Janine


What's Happening with JBird Fitness


Your Featured Workout of the Week - Barre Express: Total Body
As I mentioned, this month is always a busy one and I want you to have options to workout at-home but still get the benefits of exercising like you had time to go to the gym or your favorite fitness studio.

Barre Express: Total Body will only take 15 minutes but will keep you energized and ready to go for this holiday season.

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

Barre Total Body At-Home Workout Video
 

Class Schedule:

Barre Fusion Doylestown YMCA

If you do have time to hit the gym and live in the Bucks County area, I'd love to see you in class. Times/days below.

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


At the Bucks County YMCA of Doylestown

Holiday Fitness Guide

It’s here.

 

With Thanksgiving behind us the December holiday season is knocking on your door…and it’s not a subtle knock.



The Door: KNOCK KNOCK KNOCK

You: Eehhhhhh!


 

Stop, Don’t Freak Out. You’ve Got This!


You just need to take a deep breath, do a little re-organizing & change your mind.


Huh?

 

Yep, I need you to stop thinking you are going to be able to workout like you have been.

 

What?

 

I know I am usually here to encourage you to workout more, but not this season.

 

Nothing worse than planning a workout, getting swamped and then getting frustrated or disappointed in yourself for not checking it off your list.

 

Don’t get me wrong, I don’t want you to hang up your spandex and wait to dust them off in January. I simply want you to be realistic with your time and give yourself goals you KNOW you can achieve.

 

The good thing is you have been working with me the past couple of weeks on being more efficient & effective with your workouts. So even though you need to shave some time off of your fitness schedule to fit holiday events, shopping, etc… into your days, you won’t be slacking off by any means.

 

In fact, you will be working smarter, getting more done than you would have before and still feeling great in your body during this busy time of the year.

 

So for the first time ever, you are going hear me say “take setting your expectations high off the table and let’s be realistic”

 

Think about the best week you have EVER had getting your workouts in. Was it 6 days? Was it 4?

 

Now, cut it in half.

 

Let your main focus be on how WELL you are working out, not how much.

 

Yep, less will be more for the next several weeks. 

 

Your first task to get the job done is a mindset shift.

 

Preparing yourself mentally for the changes to come, excepting the inevitable yet keeping a positive outlook, knowing you can have your cake & eat it too.

 

Yes! Your can stay fit and enjoy the holiday season. But you have got to be willing to make some changes.

 

Your Focus for the End of 2018:

 

  • BE CREATIVE with your workout schedule. Just because you normally workout Monday, Wednesday, & Friday, doesn’t mean “oh well, this week I can't exercise Monday or Friday so I’ll bag it”. You need to look at Tuesday and/or Thursday. How about skipping the gym but working out at home instead? That will save you at least 30 minutes. Be creative, not stubborn with your time. 

  • GIVE IT EVERYTHING YOU HAVE. Your concentration on exercise form is going to be your best friend this upcoming month. Get more bang for your buck, while you commit to working out at your highest level of effort possible, in order to save time & feel great in your body.

  • ENJOY EVERY MOMENT. Thinking positively & being fully present while you are working out will help you relax into the holiday season stress-free, happy & staying on your health track.

IMG_5913 (1).jpgJBird Fitness Janine Boland

Like I said, "You've got this!"...and now you can open your door with a smile.

Love,
Janine

 

P.S. If you missed the exercise technique tips, click on the pink highlighted exercises here for details on The SquatThe Push-Up or The Tick Tock. (once you are on the Blog page scroll down for pics & descriptions)

P.P.S. If there is a different exercise you would like guidance on, by all means, email me at janine@jbirdfitness.com . I'd be more than happy to help.


What's Happening with JBird Fitness:

Your Featured Workout of the Week - Precision: Yoga
This workout video is the perfect send off for this month of giving thanks. Each breath you take will move you in new directions allowing you to appreciate your body in all it's glory. The bonus: it will also help clear your mind & enable you to concentrate on everything we talked about above. All you need is 15 minutes to start the season of right.

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

15 minute Yoga Workout Video

Class Schedule:

3 days of FUN FUN FUN! If you live in the Bucks County area, I want to see you in class this week. Days & times below. 

Barre Fusion Bucks County YMCA Doylestown


Barre Fusion

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

At the Bucks County YMCA of Doylestown

Workout In Record Breaking Time

I totally thought we had another week to tweak, adjust and go deeper into our form and then I looked at the calendar.

 

Thanksgiving is THIS WEEK!

 

I’m realizing it’s early this year, but I feel like it came up on me out of no where.

 

So here’s the deal...we need to ramp things up. Like NOW! No messin’ around. Just pure unadulterated exercise form to function, so we can keep moving & still have FUN this holiday season.

 

You ready?

 

Say YES!

 

You got your feet wet last week with the break down of The Squat (click, if you missed it). Now I am going to go over two more moves.

 

The Push Up & The Tick Tock.
 

To get the most bang for your buck, we are focusing on the push up. But I am going to admit something to you...I hate push ups. I love them because they strengthen the upper body & core at the same time but they are NOT my favorite. Even though I consider my midsection pretty strong, my upper body historically has been my weak point. And this, my friend, is exactly why I (you...we) need to do the uncomfortable thing of working on things we don't excel at. So without further delay, I present...

The Push Up - version 1 on the knees / version 2 on the toes

  1. Spread your fingers out & place your hands wide.

  2. As the elbows flair out, lower your chest down to a challenging depth.

  3. In the down position your elbows should line up directly over your wrists. If not, re-adjust for your next rep.

  4. Pressing through the whole hand to come back up to your start position.

  5. Do 10-15 reps. Rest for 60 second. Repeat for up to 3 sets.

In class I often see people dropping their heads, like they are bobbing for apples. Keep your vision on the floor about a foot in front of you and keep your neck in line with the rest of the spine.

For some more tweaks, check out the mindful thoughts below.

How to do a Push Up

Be Mindful:

  • Think of a push up as a moving plank, therefore your abs should stay firm, without restricting your breath and your torso should move as one unit.

  • Shoulders away from the ears, by sliding the shoulder down and along the spine, keeping your heart open to your thumbs but the ribs continually drawing inward

The Tick Tock

  1. Lie on your back with your arms out in a Wide V and feet off the floor, knees bent or legs extended.

  2. Slowly move the legs on a diagonal to the right then back to center.

  3. Repeat to the left.

  4. Continue for a count of 16-20 reps.

When the legs are moving to each side, keep the opposite shoulder grounded. This may limit how far down the legs go but don’t fret. The goal is not to go as low as you can go but more to keep control of the legs and engage in the core as you bring the legs back to center.
 

More mindful tips below...

Ab Exercise

Be Mindful:

  • The legs can be bent at any angle. The bigger the angle or more extension in the legs, the more challenging the exercise will be.

  • I stated “slowly” above because you want to avoid momentum taking over. No one's saying to move like a 🐢 but simply stay engaged through each and every rep.

  • Keep Breathing! Ideally, inhale as the legs go out to the side & exhale as you bring them back to center. But don’t get hung up on it. Just Breathe...


Between The Squat, The Push-Up & The Tick Tock you now have a mini workout ready-to-go. Put them together, as a 3 set routine and you will have hit the whole body in minutes. 

See, no need to skip a workout or reply no to any celebrations this season. 

You really can have your cake and eat it too!

Love,
Janine


What’s Happening with JBird Fitness:

With the holiday week here you’ll need every opportunity available to save time and get things done. So your featured workout of the week is Precision: Total Body. 15 minutes to get a full body workout in and burn the calories before they fill your belly.

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

Screen Shot 2018-11-16 at 4.33.26 PM (1).jpg
Doylestown YMCA Barre Fusion Class

Class Schedule:

Calling All Bucks County Peeps, plus your family & friends visiting with you this upcoming week! With Thanksgiving on Thursday this year, my classes are going on as usual. So you have three opportunities to play with me in person and I would LOVE to have guests come see what we do for FUN! All are welcome :)

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

How Many Times Do You Go To The Bathroom a Day? Your Guide to Doing It Right!

"Let’s Do This!"


We'll get to the bathroom talk in a moment, but first...

 

This phrase, "Let's Do This!", is one I hear myself saying over & over again.

 

So I was wondering…why do I say it? And I am realizing now it’s because I want you to be mentally prepared when you start moving and also stay mindful throughout your workouts.

 

Engaging your muscles in a thoughtful way rather than going through the motions or mimicking the moves of others makes a tremendous difference in your fitness training. And, like I talked about last week, can save you time.

 

If you missed last week’s newsletter, click HERE. But for now, I want to get us effectively moving right away.

 

Last week I mentioned diving into form & technique with some foundational exercises, so this week we are going to start with The Squat.

 

You do squats all day long and you don’t even know it. 

 

Thinking, “Janine, I haven’t really been working out, so you’re wrong on that one.”

 

Well I hate to have a potty mouth, but in the past 7 days, even if you haven't been to the gym, you've done at least 40-50 squats. You see...recent statistics show the average person goes to the bathroom 6-7 times a day. And we are not even including every time you sit down in a chair and get back up.

 

Interesting right? Not only do you need this exercise for a great butt. But you need it to go pee-pee or poopy. (Can you tell I have a 4 year old? 😆)

 

So let’s break it down.

 

The Basic Squat

  1. Stand tall with your feet shoulder width apart or slightly wider. 

  2. Imagine there is a chair behind you.

  3. Sit, pushing your hips back and allow your torso to hinge slightly forward without rounding your back.

  4. Elbows can be bent with hands together (like the picture) or you can extend your arms forward.

  5. With your body weight staying back toward your heels, press up to the starting position.

  6. Repeat 15-20x, then rest for 30 seconds, completing up to 3 sets.

When I am teaching or training a client, the #1 mishap I see is people not pushing their hips back but take a look at the picture and then...

Read the "mindful" tips below for some other technique tweaks. They will not only help you see results faster but they will also help prevent injuries down the road.

How To Do A Squat

Be Mindful: 

  • Knees should stay over the ankles and not go past your toes.

  • Keep your legs parallel, without buckling inward.

  • Heels should stay on the ground.

  • Only add weights/barbells or combine with upper body weighted work once you have mastered the Basic Squat

 

Mindset Tip:

  • Just because the name of an exercise has the word “basic” does NOT mean it’s easy. It simply means it is a foundational exercise. Even if you have been doing squats, like me, for 20+ years, it’s important to check in with your technique every moment possible. 

 

Be Proactive to see Positive Progress.

I took the picture above with my iPhone, nothing fancy about it and you can do the same to check out your own form. Take a pic, then take a look. Go through the lists above and see if there is anything you can improve upon.

Let me know how it goes and if you have any question don't hesitate to reach out to me at janine@jbirdfitness.com

Next week we will work on our technique with another exercise, but until then focus on your squatting form...on the potty & off.

With Love,
Janine


What's Happening with JBird Fitness:

Your Featured Workout of The Week - Precision: Cardio Sculpt
As I said last week, the Precision Workout Series is the highlighted videos for the month of November but this week, in particular, I want to highlight Precision: Cardio Sculpt. It's a full body 15 minute workout that starts with...The Squat. Perfect after our form check above.

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

Class Schedule:

If you missed the news, I have added an additional class, Mondays at 10:00am, to my schedule at the Bucks County YMCA in Doylestown, PA.

The questions is usually "What is Barre Fusion?" My answer: Expect to see movements from barre, yoga and traditional body conditioning but come, willing to do it all in an unexpected way. 😁

 

Barre Fusion Bucks County Doylestown YMCA


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