Talk It Out & Get Movin'

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I feel like a whole new woman.

If you havn’t heard, I was lucky enough to have my in-laws take the girls on their annual Myrtle Beach vacation, while I stayed home and worked.

I know that sounds crazy. Lucky? Yes, lucky. Lucky because I’ve had so much on my mind, things I’ve wanted to do, but admittedly I’ve been distracted.

It’s not the first time this has happened in life. There have been the times I was distracted by boys in junior high school, the daydreams of traveling while serving customers at the local yogurt shop, living the dream while working on cruise ships but forgetting about home, a whole year of wedding planning back in 2008, and every move I've ever made.

Not exercise moves. I've actually moved homes every 2-3 years of my adult life. Now that's what I call CRAZY!

This time the culprit has been motherhood. My greatest challenge yet. All for a good cause, of course, with two loving, amazing kids by my side to show for it. But a distraction from my inner self.

So much so that sometimes my brain has felt completely scattered, with the inability to finish even the smallest of tasks.

Needless to say, whether you’re in a new relationship, you have a new job/overwhelmed by your current one or your name is now Mommy…

It’s important to still feel connected to yourself.

And although motherhood has given me great joy and has introduced me to a new part of myself, I still ❤️ the career I’ve been in for nearly 25 years and have dreams for it's future.

I’ve learned the hard way that it’s impossible to just turn that piece of YOURSELF off, without it nagging at you in the background. It can sometimes cause stress, disappointment and frustration with others, even though they have NO IDEA what’s going on in your mind and in your heart.

So about six weeks ago I just started to talk it out.

Not in my own brain, but to almost everyone I knew.

And the more I talked about the visions I had & what I wanted to do, their support and just their listening ear made it seem that much more possible...

And it started to become, no longer just a dream, but a reality.

Maybe this is too heavy of a topic for summertime, as you know I think summer should be all about fun. But before we know it, the kids will be back to school, the Fall season will be upon us and I’m realizing the conversations need to start happening now for us to take action in the short days ahead.

So here I am asking...

Is there something you’ve been wanting to do, something nagging at you, something that you think is a devil on your shoulder but is really this bright light that completes you and would make you feel ALIVE?

Inquiring minds want to know 😃 Click reply, email me at janine@jbirdfitness.com or leave a post on the JBird Facebook Community page HERE.

Dreams take on a whole new meaning when shared. So thanks you for listening to mine. I would LOVE to help YOU make your dreams come true too!

Let's make the endless possibilities in front of us become a reality.

With Love,
Janine

P.S. The "Badass Woman" reference, in my subject, was inspired by Meghan Trainor's new song. It's on my August playlist. Click HERE to listen.


What's Happening with JBird Fitness:

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Featured Workout of the Week
emBODY: Legs
This is a 15 minute standing leg workout to tone & strengthen the lower half of your body.

Members: click HERE to go directly to the video library.
Not A Member Yet?Click HERE for more information on joining JBirdFitness.com

 

Help Wanted?
I'm looking for space in the Doylestown, PA area where I can hold dance fitness & conditioning classes. If you or someone you know has an available location, please email me at janine@jbirdfitness.com

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Pssst...think traditional spaces, like dance studios & such but don't be afraid to think out of the box too. A clothing store, hair salon, food establishment, a farm, country club, do you have a connection at the local library, parks department or a museum or even in your own backyard, they are all possibilities and you know I'm always looking for a FUN way to do things 😜

 
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Class Schedule:

Monday 9:30am Barre Fusion
10:30am Stretch

Wednesday 11:00am Barre Fusion

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

YMCA of Bucks County - Doylestown

Workout Ideas, Feeling Sleepy & Love

I was off on a mini vacation this past week, visiting with my dad and dropping the girls off at my in-laws place in Myrtle Beach. So even though I’m kid free for the next 6 days, I’ve been packing, flying, getting the girls settled at Mom-Mom & Pop-Pops and gettin’ my booty back on the plane home just a few hours ago.

 

So I will be back next week with my usual shtick, but until then I thought I’d remind you of some newsletters past, just in case you missed anything along the way.

 

Have FUN! and I'll see you again next Sunday 😄

 

“3 Workouts You Can Do Anywhere”

 

“How ❤️ Made Me Fitter & Happier”


“When To Move & When To Snooze”


"A New & FUN Way to Stretch!”


“Take Your Fitness Plan To The Next Level”

 

Love,

Janine


 

What's Happening with JBird Fitness:

Featured Workout of the Week
emBody: Total Body
A quick full body routine designed to challenge you and help you become everything you want to be.

Members: click HERE to go directly to the video library.
Not A Member Yet?Click HERE for more information on joining JBirdFitness.com

Quick Total Body Workout Video
 
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Class Schedule:

Monday 9:30am Barre Fusion
10:30am Stretch

Wednesday 11:00am Barre Fusion

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

YMCA of Bucks County - Doylestown

My Secret To Having More Time to Enjoy Life

We’ve been chatting about...

Workout Music, Summer Fitness FUN, & Swimwear and also Healthy & FUN Summer Eats the past few weeks. (If you missed any of the above, click the pink to catch up) So wrapping it up one more time with...

“I’ve been spending my summer days...”



Drinking Water, Water, and More Water. I hate to be boring but I can’t get enough of this stuff. Especially since we just had an excessive heat warning here in PA the past few days. Whether it’s good old filtered tap or sparking, it’s taking over my beverage consumption. So I'm sending out a PSA to STAY HYDRATED! It will keep you fueled for whatever adventures are to come in your day and allow you to have the energy you need to crank up the party level this season.

JBird Fitness

P.S. A little shout out to Jenn Z. for getting me this water bottle a few years ago, soon after JBird started. I nearly cried when she gave it to me. So stinkin' thoughtful!

It was a reminder for me to take it all in with every sip because JBird Fitness was just about to take flight.


P.P.S. I'm still sippin' away & enjoying every drop.

 
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Reading…truth? Not much. I so badly want to be one of those moms at the pool or beach, book in hand, being whisked away into another world. But every year I say I’m going to buy a summer read and never do.

So a couple of days ago, when I was visiting the library with the girls, I snuck off to the big kids section (aka the adult section, but writing that seemed obscene LOL) and I took out “The Girl On The Train”. I know I’m way behind on this one but I’ve had a handful of moms say it’s a good read and figured I’d give it a try. I’m only a few pages in but I’m already hooked and wondering "Is this the summer I go book wild?"

If so, I'll want to keep the momentum going with another waiting in the wings. This is where you come in.

Do you have a book you can’t put down?

I would love to know what it is. Click reply, email me at janine@jbirdfitness.comor leave a post on the JBird Facebook Community page HERE and let's all get whisk away together..


Lastly, I'm...

Working Out Less. WHAT?!? Yep. I'm not discouraging you from exercising but moreover encouraging you to PLAY MORE. When I say “working out less” I mean gym workouts have taken a backseat to mini workout sessions at home so I have more time to bike, hike & explore the outdoors. This is the time of the year I’ve been preparing for all winter. And now I’m taking advantage of all my hard work by enjoying movement in nature with family & friends.

If you're looking to do the same thing, check out What's Happening (below).


Well now you know what I've been doing this summer...How about you?

Same as above, reply, email or click HERE to share. I'd ❤️ to hear about it.

As I always say, you're my inspiration. So let me know what's been happenin' this season in your life & let's keep moving together 😁

Love,
Janine


What's Happening with JBird Fitness:

Easy to Access, Quick & Affordable Workouts
Traveling? Summer schedule making it tough to get to the gym? Want to have more time in your day to get outdoors, like me? I've got you covered!

If you're already a member, you know you're able to WORKOUT WITH ME ANYWHERE you can connect to WiFi.

If not, joining us on JBirdFitness.com is as easy as clicking HERE and signing up for just $9.95/month. You'll have access to 85+ of my BEST workout routines, including cardio, toning & flexibility training. Click the picture below and get started right away!

Featured Workout of the Week

Quick Barre Legs Workout Video

Work It!: Standing Legs
Grab a high back chair or set yourself up next to a countertop for this lower body challenge, which will leave your legs feeling strong & your whole body centered.

It's an awesome 15 minute workout in itself, but if you're looking for something longer, couple it with any of the other Work It! Series videos & you'll have a cohesive, no-repeat exercise routine.

Members: click HERE to go directly to the video library.
Not A Member Yet? Click HERE for more info.

 
YMCA Doylestown Barre Fusion

Class Schedule:

Monday 9:30am Barre Fusion
10:30am Stretch

Wednesday 11:00am Barre Fusion

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

YMCA of Bucks County - Doylestown

Healthy & FUN Summer Eats

Last weekend was obnoxious.

Don’t get me wrong, I loved every minute of it. The beach, the burgers, the beer...but my belly by the end of the 5 day extravaganza was done.

No joke. My tummy had a full fledged protest. Rumbling, turning and making the most obscene noises I’ve ever heard.

So I thought I’d continue my “I’ve been spending my summer days...” theme with what I’ve been eating & drink.

Don’t worry. I’ll save your belly by excluding the holiday weekend menu and skip to what I like to cook, nosh and sip on when I’m detoxing from the FUN.

 

Breakfast
I’m not a big breakfast person, but when I do have something in the a.m. it’s either a banana on-the-go or a smoothie. I’ve shared my Mango Spinach Smoothie before HERE but I like to change it up every so often, so this is another one of my fav blendables. At our house we call it The Nora Smoothie, because Nora (my 4 yr old) LOVES this smoothie anytime of the day.

The Nora Smoothie (a.k.a. Peanut Butter Banana Smoothie)

Peanut Butter Banana Smoothie
  • 1 cup of Almond Milk

  • 1 Frozen Banana

  • 1 TBSP of Peanut Butter

  • 2 TBSP of Greek Yogurt

Simple & Delicious!

 

Lunch
I’m a snacker and since my job (as a mom & fitness instructor) has me running from place to place all day long, I create bento box lunches. This way I can eat a section at a time and feel like I’m getting a balanced meal to keep my energy going for the day.

Healthy Bento Box Style Lunch


A Balanced Bento box includes: a protein, a fruit, a veggie, and carb.

Here my protein was hummus, but I also throw in grilled chicken from last night's dinner, turkey meatballs, or tuna salad.

The rest is just filling in the blanks.

 

Dinner
I am in ♥️ with the Kale Cranberry Salad Kit from Costco. I eat the salad alone or some nights I pair it with tasty kabobs.

When I make the Yummy Honey Chicken Kabobs from Allrecipes.com every morsel is eaten off everyone's plates at dinnertime. So this recipe makes me extra happy, as trying to feed little ones grilled food can be challenging when they see the "dreaded" black charcoal lines, we come to love as adults. Not with these bad boys, they are googled up in record time.

Click Yummy Honey Chicken Kabobs for the recipe.


Well there you go, another one of my “I’ve been spending my summer days...” episodes. I mean newsletters 😄

Now it's your turn...Do you have a favorite breakfast, lunch or dinner meal? I'd LOVE to hear about it.

Reply or email me at janine@jbirdfitness.com or post your recipe/ideas on the JBird Fitness Facebook Community page by clicking HERE.

The more we share, the smarter we are and the stronger we become. 💪

With Love,
Janine

P.S. Don't worry if you missed last week's "Workout Music, Summer Fitness FUN & My Favorite Swimwear" email, click HERE to catch up.


What's Happening with JBird Fitness:

Featured Workout of the Week

Work It!: Arms & More
This upper body workout incorporates legs & abs, making the most of your time. All you need is a pair of light weight (2-5 lbs) and you are ready to go!
 

Members: click HERE to go directly to the video library.
Not A Member Yet?Click HERE for more information on joining JBirdFitness.com

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Class Schedules:

Mondays        9:30am  Barre Fusion
                       10:30am  Stretch

Wednesdays 11:00am Barre Fusion

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

YMCA of Bucks County - Doylestown

Workout Music, Summer Fitness FUN & My Favorite Swimwear

This summer I’ve been spending my days...

 

Listening to…the birds chirping at 4:45am, like we live in a rainforest.
I’ve talked about this in my class and I think everyone thinks I’m kidding. I assure you, I am not. But it’s gotten worse. Worse because it’s happening before the sun is even up.

Workout Music Playlist



But other than feeling like I reside in the Amazon, I’ve been jamming to my New Barre playlist for July’s classes, day & night. In the classroom and out. Driving and working. Click HERE to listen. But be prepared to start dancin’ in your seat.

 



Venturing off to...the beach, Ringing Rocks Park in Upper Eddy, PA and have plans to visit my Dad in South Carolina, with the girls in August.

Ringing Rocks County Park

A few people have asked about Ringing Rocks, since I posted on social media that I should have brought more than one hammer. Don’t worry, I wasn’t doing any home improvements out in the woods but rather hammering away in a field of boulders to hear them ring. No joke, check out my pics & video HERE . It was a quick, 2 hour hike through the field to a waterfall and looping back around. Perfect length & level for Nora (our 4 year old) and interesting & FUN for the whole family.


 

Wearing…swim shorts obsessively. I remember when the invention of the Tankini hit the racks in the late 90's and everyone was buying them. But for me, the swim shorts from Athleta have become my best friend. I first started off with their board shorts many moons ago but after Sierra was born
(geez...that was at least 7 years ago)

Athleta Swim Shorts

I discovered the Surge Shorts with the built-in liner. And that was it, I was sold. I can throw on a T-shirt to walk on the boardwalk or bike into town and be swim ready within seconds. And when I pair them with a rashie, I’m prepared for paddle boarding, boating or kayaking. Every year I get a new pair and then be sure to mix n match the tops with years' past pair, so I have a mini beach wardrobe without breaking the bank. If you haven’t tried them, you’re in luck. I just looked on the Athleta website and they are on sale this holiday weekend. Check it out HERE and be prepared for FUN in the sun at any given moment.



Now I just need to go hiking again, make those rainforest birds my best friends and teaching them how to sleep in 😴

 

If you have any tricks up your sleeve to quiet the birds (...be nice) or want to share how you're spending your summer days, I’d ❤️ to hear it.

 

Click reply, email me at janine@jbirdfitness.com or leave a post on the JBird Facebook Community page HERE.

Otherwise, hope you had a 😁 4th & I'll see you in your inbox again next week.

Love,
Janine 


What's Happening with JBird Fitness:

Featured Workout of the Week
We are going to Work It! this month. No, literally. The workout video series is called Work It! and even though each video has a specific focus, you will get your whole body moving in every routine. This series is GREAT for the summer season when you want your workout time to be filled with full body, quick & effective exercises.

The first one up... Work It!: Total Body - Right from the start you will target the upper & lower body as well as the core.

Members: click HERE to go directly to the video library.
Not A Member Yet?Click HERE for more information on joining JBirdFitness.com

Quick 15 minute Total Body Workout Video
YMCA of Bucks County - Doylestown

Class Schedules: Back to our regularly schedule program 😉

Mondays 9:30am Barre Fusion
10:30am Stretch

Wednesdays 11:00am Barre Fusion

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

YMCA of Bucks County - Doylestown

What Are You Doing This Summer?

Every summer Ryan & I take a moment to talk about what we’d like to do, as a famiy, over the next couple of months. 

 

We break out the calendar and fill in the already scheduled events and vacation days and then take time to fill in the gaps. Most years there is a few day trips to the beach, a hike or two at a nearby park, a festival of sorts, concerts in the park, an outdoor movie, an amusement park, etc…

 

It fills up quick.

 

Keep in mind…I’m NOT a planner. 

 

But I’ve noticed in the past, if we don’t have some kind of game plan, we wind up doin’ a whole lotta nothin’ or forget something we were interested in and miss the date.

 

And this is when I realize I have the case of FOMO (Fear Of Missing Out). The crazy part of it is, I’m not concerned about myself or even Ryan.  I’m worried the kids will feel like their summer was incomplete if we don't do EVVVERYYYTHING.
 

Whoa…hold on. Back up.

 

Isn’t this the time to sit back, kick your feet up and take a sip of that nice cool drink in your hand?

 

How did I get like this?

 

How do I get out of this?

 

Oh yeah…I’m not even in it. The summer’s just begun and I (we) can do whatever the heck we want.

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Phew…dodged that one.

(Back to the calendar, eraser in hand; because I ALWAYS write in pencil, knowing this Non-Planner may need to switch things up)

Now scheduling a handful of days of intentional NOTHING

Yep, days that say...
FILL IN THE BLANK_____________


How FUN!!! Right?

Now we get to look forward to events, vacation days and time with friends that REALLY mean something to us and on the “blank” days we get to have the freedom to do whatever suits our fancy.

 

Now that…that FEELS LIKE SUMMER☀️

 

PS This newsletter was inspired by a picture of my two girls from 4 years ago, which I shared on social media this past week.

The caption read “Summer Goals: to feel like this”

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P.P.S. Wishing us all a summer filled with moments chancing bubbles, as well as, sitting & watching the time go by.


What's Happening with JBird Fitness

Featured Workout of the Week
Aspire: Yoga

Feeling the overwhelm of the “I’ve Got Too Many Plans” summer or struggling to slow down to simply listen to what you really want? Try this yoga flow. It’s only 17 minutes long but has the power to tap into your positive energy, connect to your inner thoughts and help you ease into season.

Members: click HERE to go directly to the video library.
Not A Member Yet? Click HERE for more information on joining JBirdFitness.com

Quick Yoga Workout Video
Barre Fusion Workout

Class Schedules:

YMCA of Bucks County - Doylestown

Mondays 9:30am Barre Fusion
10:30am Stretch

Wednesdays 11:00am Barre Fusion

Saturdays NO CLASSES*
* I'm taking the weekend off and heading to the 🏖️ See you again on Saturday July 13th.

Barre Workout In The Park

Do I wanna see you in class every week this summer? YES!

If you don't live close by, would I love for you to workout with me on JBirdFitness.com every day? YES, of course!

Am I a realistic person? YES.

And that's why I realize this is the season to play, get outdoors as much as possible and enjoy the "freedom" of the summer.

So, when you can't make it to class, you don't have access to wifi to connect on JBirdFitness.com, and you find yourself either watching little ones, enjoying a day on the beach or at the park or simply taking time away from the hustle & bustle...here's a workout you can have FUN with!

Barre In The Park

  1. 2nd Position Plies - feet super wide with your toes turned out. Keep your posture tall throughout. Lower down & up. Start with both heels grounded and work your way up to one heel off the ground, followed by the other and the ultimate change of both heel elevated. Do 3-4 sets of 8.

  2. Arabesques - Lift your outer leg up & back. Do 3 sets of 8.

  3. Moving Warrior 3 - like a seesaw, keep your body in a straight line and hinge forward & up. Do 12-14 reps.

  4. Parallel Squat in Releve - With your feet together, hold onto the back of the bench, sit back & lift your heels up. Go up an inch, down an inch for 8 counts. Followed by 8 counts of staying in the low position, but opening & closing the knees like a clamshell (keeping your heels glued togther and your hips in a steady position). For the final set, alternate between the two and FEEL THE BURN!

  5. Repeat #2 & #3 on the other side.

  6. Tricep Dips - Sit on the bench, placing your hands on the edge right next to your hips. Scoot your butt just a 1/2 inch off the edge. Bend the elbows, being sure to point them backwards. Lower yourself down, somewhere between your original position & your shoulders being at the height of the elbows. Go down & up for 12-14 reps, take a rest and work up to 3 sets.

  7. Scissor Legs - Lie down on the bench and reach your hands/arms overhead to grab a hold of the bench. With either bent knees or straight legs, alternate legs scissoring in the air. Work up to 3 sets of 8.

  8. Hamstring/Back Stretch into Cobra - Face the bench, place your hands on the edge as you hinge forward from the waist. Step back enough that your create the shape of an "L" or a mini downward facing dog. Taking some deep breaths, feel the stretch in the back of your legs and your lower back. Alternate this with a cobra stretch, by shifting your body weight forward, lengthen your legs and finding a gentle backbend. Do 5-8 reps.

Watch the demo video below:

If you're planning on being completely disconnected during some of the summer days ahead, it's as easy as printing this workout right now and throwing it into your glove compartment, beach bag, and/or backpack.

Then you will...

be prepared for FUN in the SUN at anytime and where ever the wind takes you this season.

With Love,
Janine

P.S. If you have any questions about the workout, feel free to email be at janine@jbirdfitness.com or post your question on the Facebook Community page by clicking HERE.


What's Happening with JBird Fitness:

Featured Workout of the Week
Aspire: Butt & Thighs

No equipment needed for this workout but you better bet you're buns your going to FEEL IT without 'em!

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

Butt & Thighs Workout Video
Workout Music

Music - Spotify Playlists:

I ❤️ putting together music playlists!

So last week I sent you my Summer 2019 playlist on Spotify to get you revved & ready to go for the season.

But I want you to know, I post my class playlist every month under this same account. You can search/follow me at "Janine Boland".

"Music Moves Me, Let It Move You Too." - JBird

Click HERE to go directly to my Spotify page.

 
YMCA of Bucks County Doylestown

Class Schedules THIS Week:

YMCA of Bucks County - Doylestown
Mondays 9:30am Barre Fusion
10:30am Stretch

Wednesdays 10:00am Pilates*
11:00am Barre Fusion

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

I'm subbing Amy's Pilates class this week, would LOVE to see you there!

Are You Ready For Summer?

Not without a playlist to get the party started…

 

So I'm sharing my Summer 2019 playlist designed for working out, taking a long walk, background music for when you're BBQing, and pretty much anytime you want to dance, chill, entertain or simply be in your own head space.

 

Beware...you may need to modify the song selection a tad, if you’re planning on playing it while the kiddos are around. There are a few explicit songs in the line-up.

 

Click the link (highlighted) or playlist pic below to start jammin’ out now.

JBird Spotify Summer 2019 Playlist

Barre Fitness Music Playlist
Barre Fitness Music Playlist
Screen Shot 2019-06-14 at 7.54.07 PM.pngBarre Fitness Music Playlist

P.S. The playlist is published on Spotify. If you haven't used this app before, with commercials playing sporadically. Otherwise, they have a monthly membership which is ad-free.


What's Happening with JBird Fitness:

Featured Workout of the Week:
Aspire: Arms & Abs

Grab a pair of light weights (2-5 lbs) and get ready to strengthen & tone your upper body and your midsection, all within 15 minutes 😄

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

Barre: Arms & Abs Workout Video
Athleta North Wales Event - Yoga In The Park

Summer Solstice Athleta Event

Looking for something FUN to do to celebrate the longest day of the year?

I'd ❤️ for you to join Christa (local Doylestown mom & Kindred Yoga Studio owner) & I for a yoga practice in the park.

Friday, June 21st
6:30pm-8:00pm

Rain or Shine
Location: Penllyn Woods Park, Lower Gwenydd PA

It's a FREE event but we'd appreciate an RSVP by clicking & registering HEREas we will be offering light refreshments for the community gathering after the vinyasa flow yoga session. ALL LEVELS WELCOME.

 
YMCA Doylestown

Class Schedules:

Mondays 9:30am Barre Fusion
10:30am Stretch

Wednesdays 11:00am Barre Fusion

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

YMCA of Bucks County - Doylestown

A New & FUN Way to Stretch!

I know we’ve started a new month but I always say finish what you've started. So you’ll notice the last of the JBird Workout Video Series: Energy is posted below because you never want to leave out the stretch.

Hamstring Stretch


It’s seriously the best part of the workout!

Yet time & time again I see people sneaking out of the room before the final stretch during a group fitness class.

 

I’ve asked “Hey, saw you left class early last week, can I ask why?” and the reply is usually...

“I didn’t have the time to stay for the stretch”.

 

Trust me when I say, I'm not trying to be combative or make you feel bad. But I want to understand so I can make the experience better for you and anyone else feeling the same way.

Time is a tough one to argue. So, as an instructor, I've gotten crafty in fusing the stretching exercises into the class sporadically. But I have also been lucky enough to learn different techniques throughout the years to make it feel like the active part of your workout.

My most memorable experience was when I was a Master Trainer for Reebok. We were working with Cirque Du Soliel and partnered to develop & create a fitness program called Fit to Flex. This is when I learned the principles of Dynamic Stretching.

Now listen, if you're already shutting your ears because you think you're inflexible, how do you think I felt training along side contortionists & acrobats from Cirque?

Ok then...let's move on. 

The Principles of Dynamic Stretching in 3 Easy Steps:
 

  1. Pick a stretch exercise (ex: seated hamstring, standing quadricep, reclined hip opener “figure 4”, seated or reclined twist, bound chest opener, etc) Know the start & the finish positions.

  2. Move into the stretch, for the first rep, observing where your body naturally ends & hold for 2 seconds. Return back to the start position.

  3. Repeat 5-10 times, deepening the stretch just enough to feel a change and again only holding for 2 seconds each time.

Mentally closing your workout session with a stretch is an awesome way to transition from exercise mode to daily routine but the good news is it can also be super beneficial all on its own and doesn’t need to take a whole lotta time out of your schedule.
 

Either way, making your stretching exercise an active part of your workout makes it more FUN & when you feel the changes happen in the moment, it makes the experience positive, rewarding & EXCITING!

 

Oh, and did you notice I said seconds?

 

It doesn’t have to take time away from anything else in your day.

 

Check out the demo video below to see the principle in action or better yet, join me in doing the Energy: Dynamic Stretch & Core Workout (below) in the "What"s Happening" section.

Start moving more freely in your body with FUN, time friendly flexibility training which will enhance your workouts & keep your spirits high!

 

For the ❤️ of Movement,
Janine

 

P.S. Always know, if you have ANY questions feel free to email me atjanine@jbirdfitness.com or leave a post on the Facebook Community page HERE . I am forever happy to chat more with you and dive even deeper to keep us all moving together. 😁


What's Happening with JBird Fitness:

Featured Workout of the Week:
Energy: Dynamic Stretch & Core

Get ready to feel strong, centered and re-energized during & after this quick workout. No equipment is needed, so click on the links below and get moving!

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

At-Home Stretch and Core Workout Video
Dragonfly+Yoga+Studio+Doylestown+PA

Special Announcement:

Only 2 weeks left to come play with me at Dragonfly Yoga Studio.

Monday June 3rd & 10th
1:00pm - 2:00pm
Barre Yoga Fusion

156 Green Street Doylestown, PA

 

Class Schedules This Week:

YMCA of Bucks County Doylestown PA

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

Work Hard . Play Harder

Doylestown 5K

What a fun weekend!!!

First it started off with the Doylestown 5K 1 Mile FUN Run, where I warmed up the kids for the race. They were pumped and all dressed like superheroes. It was AWESOME!

 
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Then a birthday party for my now 10-year-old niece, which blows my mind (they really do grow up too fast). I am blessed to have in-laws with a pool & the weather was unbelievable (even in the rain). Perfect to watch the kiddies swim and have a cocktail or two 😜.

Check out that 🌈

 
Doylestown 5K


And the good times continue tomorrow with our town Memorial Day parade. I ❤️ this parade. It’s one of my favorite things to attend every year in this small little town, which is just chock-full of amazing events for the year.

 

Probably one of the reasons Doylestown was just named #1 Best Small Town in America by USA Today. Yes, I’m gloating.

 

The past several weeks have been a little crazy, so having a chill holiday weekend was exactly what the doctor ordered.

 

Hope you’re having some relaxing, happy, FUN times with your family & friends too. Oh...or maybe you even snuck away for some alone time.

 

Wherever you are in the 🌎 remember, it’s good every now & then to take time away to simply enjoy life.

 

This is reminding me of the saying...

 

Work Hard . Play Harder

 

Until Tuesday, that’s your job.

 

Now, get out of here & go have some FUN already!

 

Love,

Janine


What Happening with JBird Fitness:

Featured Workout oft he Week
Energy: Elevated Abs

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

Quick Standing Ab Workout Video
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Did You Miss It?

Did you miss it?

 

“Miss what?"...you ask.

 

"My birthday, silly. It was yesterday!"

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(little stinker...first she steals my birthday & now she's tryin' to eat my cupcake!)

 

Here’s a story for you…

I was just leaving my locker, on the 3rd floor of the Social Studies wing of my high school, when my good friend Megan, with arms wide open, came running down the hallway, belting out “HAPPY BIRTHDAY!!!”.

 

She was all smiles and I…I was not.

 

I quickly told her to stop and I think I even shhh’d her. 

 

Her face went from completely excited to “what did I say?” 🥺

 

I told Megan straight out, “I’m not happy. I’m 16 and that means I’m over the hill in dancer years.”

 

Wow! Right?!?

 

Social media wasn’t even a thing then, yet someone somehow got in my brain that I was getting old.

 

I don’t remember where I got my “information” from. But to think, as a teenager, I actually thought I was done. Done dancing. Having no chance of living my dreams. Having no chance of feeling so happy when I am moving through life.

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I’ve never forgotten that momentbecause I actually heard myself say it and shortly after I thought “That’s not right. I should be excited it’s my birthday. And screw them.. Whoever they are. I’m not done.”


(pic: me, senior year, getting ready for Intramural Night, an aerobic, dance & gymnastics competition)

From that day forward I made sure I was never going to look at my age in a negative way.

 

Admittedly, it hasn’t been a perfect practice. The voices pop up in my head from time to time. The only thing perfect about it is… it’s human to feel uncertainty. But when it comes to age, I have always openly stated the number.

 

“What’s that?’

 

“Oh, you want to know the magic # this year?”

 

“It’s 45.”

 

Yeah, it’s a big one.

 

It's a big one because it feels like the half way mark.

But I’m not feeling a mid-life crisis coming on. I’m feeling more like...

“I’ve got to stick to my guns.” Focus more and stay on course.

 

My life distractions have been wonderful the past 10 years. From getting married to having Sierra then Nora, but now that Nora is going to kindergarten next year I’m thinking a big part of my mommy job is over. The transition from physically taking care of little ones is about to shift and there will be a little more time to re-engage in my mission on a different level.

 

Don’t worry. I’m not delusional.

 

I realize being a mom is a lifetime commitment but there will undoubtably be a change in the months ahead and one I am looking forward to because I truly believe…

 

We are not limited based on a number or any other factors for that matter, other than our pure will.

 

And I have some work, I want to get done.

 

When I say work, I mean dreams I want to get moving on & see come to life.

 

That’s why I said work.


Seeing a vision come alive, takes action and a gritty type of work.


I’m looking to you, my kids and others who have made dreams come true to inspire & guide me on this path but I’d say, that in itself, makes this birthday a VERY HAPPY BIRTHDAY 😀

I'll slowly be sharing my dreams with you as the months in the next year unfold but...

I’d love to hear about your dreams too.

It could be anything. Anything at all.

From saving up to go to a place you’ve always wanted to see, stepping onto a yoga mat for the first time or re-uniting with loved ones to build a bright future together.

Whatever it is, share.

Sharing helps get the ball rolling and keeps you focused on what you really want, in the life you were meant to live.

 

Email me at janine@jbirdfitness.com or share on the JBird Fitness Community Page HERE.

 

Either way...
Don’t wait for a birthday to arrive…start living TODAY!

With Love & Appreciation,
Janine


What's Happening with JBird Fitness:

Featured Workout Of the Week:
Energy: Hips, Butt & Thighs


This workout video is a quick 12 1/2 minute booty burn. No equipment makes it even easier to get up (or lie down, in this instance 😉) & get the job done, so you can go play and have FUN! See...I'm smiling and you will be too!

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 Things Workout video

Class Schedule This Week:

JBird Fitness

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

A Letter To All The Mamas

Motherhood is messy.
 

Which took this perfectionist mama a long time to admit.


But it’s hard when princesses, like Meghan Markle, have a baby and 48 hours later look spectacular.

Psst...just in case you didn't get the memo, she doesn't look like that all on her own.

We sometimes forget they have a royal staff taking care of them.

Hopefully we all have family, friends & a support system around us when we need it, but for the day to day grind it can get down right nutty.

We're so busy taking care of everyone else we sometimes forget to take care of ourselves.

I met up with my good friends, Amy & Jamie for coffee this past week. And no, they're not made up names nor ryhming for any other reason than to mess with me, 4 years ago when I first met them on the playground & worried I'd mix it up.


Anyway...the subject came up of why Jaime started running again and it isn't to fit into a bikini this summer.

It's to clear her head.

For Jamie, it's hitting the pavement that makes her ready to tackle the day, helps her focus on the important things and feel closer to herself.

For me, it's teaching, dancing & practicing yoga.

We remember on weekends like this how special we are and even let people pamper us for the day. But what about on the daily?

Can we do a better job?

Not mothering! That you're doing amazing at, even if you don't think so.

But how about taking care of ourselves?...I think we can do better.


So join Jamie & I in finding something that helps clear your head and make you feel closer to yourself because...

YOU ARE BEAUTIFUL & AMAZING and need to know it on a daily basis!

P.S. Sharing some mommy pics that I've nixed in the past because they didn't have the right light, I just woke up, I hate my hair, the girls aren't smiling, etc because... it REALLY is a messy job and the imperfection of it all really does make it beautiful inside & out.

Happy Mother's Day from one happy, tired, delirious mama to another.

JBird Fitness

P.P.S. I wanted to finding better "bad" pics but when I'm not JBirding, I'm usually the one behind the camera. But you get the gist.


What's Happening with JBird Fitness

Featured Workout of the Week
Energy: Legs


Focusing on the lower half of the body. You'll want a high back chair or counter top nearby and if you have a pilates ball grab it. If not, no worries, I'll guide you through it either way. Have FUN and never be afraid to GET SWEATY!

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

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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      8:45am Barre Fusion
                       (wear sneakers, class in the pavilion, next to playground)
                       9:45am  Barre Abs

Dragonfly Yoga Studio
Mondays        1:00pm   Barre Yoga

 

Athleta Wild At Heart Hiking Event

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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 (pic: a waterfall along the way)

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 HERE ...and I will see you on the trails :)

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

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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*
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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.

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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
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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.