Janine Boland

Turn The Beat Around

Last week I shared my renewed summer vacation experience and want to keep the conversation going because it started to make me think of all the moms I have talked to over the years about feeling guilty when it comes to finding time to workout. 

 

If you missed the blog from last week, you can catch up by clicking HERE.

Ready? Good. Let's continue…


“I feel like any spare time I have should be focused on the family and not myself.”

 

“I feel guilty about working all day and then taking time to exercise on top of that.”

 

“Working out is a luxury and one I can’t afford.”


These are comments I have heard over the years.


I, myself, have always made exercise a priority but it’s also been easily built into my life because it’s my career. 

 

But now I understand guilt first hand.

 

Here’s the thing...

Mind body fitness quote

And when it comes to guilt it can be debilitating to both. We struggle between what we want and what we think others are expecting from us. But the real struggle is only within our own minds. Nobody else gives a crap and in reality everyone who loves you wants to see you happy.

 

So how do we trash the guilt and rise up to be happy both inside & out?

 

I don’t have all the answers but I do know it took 3 things for me to do:

  1. Throwing away my old ways of doing things and coming up with new ones.
  2. Talking about what I needed with my family. Communication is key in any relationship but speaking outwardly about your feelings can also help you understand yourself better as well.
  3. Realizing it’s not all or nothing. You can compromise and get what you need too.

 

So now the questions are, do you think there is only one way to exercise? Are you stuck thinking a gym membership and spending hours on a treadmill are the only way to be physically fit? Are you still thinking having a fit life is a luxury and not attainable?

And here's one last good one...do you feel guilty about NOT working out?


I am going to encourage you in the weeks ahead to challenge these question and put a positive spin on any one that gets in your way.

You have a week to think about it, but by all means don't let me stop you from taking action now.

Go for it! And have FUN with it :)

Love,
Janine


P.S. As I was writing this blog a biographical TV show of Gloria Estefan was playing in the background. Felt befitting to name this email "Turn the Beat Around" LOL (click the pink to be thrown back in time & listen to a fun remix of this great upbeat song.)


What’s Happening with JBird Fitness:

New Dance Workout Video

Get Up, Dance & “Level Up” Your Workout! This one only takes 3 1/2 minutes, so there are no excuses.

The Moves:

  1. Synced Jacks 1-2-1-2–3
  2. (feet wide) 180 Slow Hip Circle Bumps
  3. Reverse Synced Jacks
  4. Right Knee-Left Knee-4 High Knees
  5. 4 Tap Outs with Arms Sweeps Across
  6. Reverse Lunge-Hop Around (back to the front)
  7. Repeat 5 & 6 Other Side
  8. Circling Hip Hinge-Slow Hip Shifts (right-left-right)
  9. Repeat on the Left

Inspired by “Level Up” by Ciara

(click on the video below to see the demo workout)

Arms and core workout video

Featured Workout of the Week

emBODY: Arms & Core

Strengthen your center and tone your arms all in one quick workout.

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

 

Classes for the Fall Season

The next two weeks I am off from teaching my classes at Central Bucks Family YMCA but excited to say, starting the first week of September, I will be teaching 2 classes on a weekly basis.

Central Bucks Family YMCA Barre Fitness Class

Days/Times

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

Until then, stay active, enjoy the end of summer season and keep flying on a fitness high.

Vacation All I Ever Wanted

I was on vacation last week and I didn’t realize how much I really needed it, until now.

 

The truth is I’m not too keen on long drives and going south in the summertime. So my husband’s family’s annual trip to Myrtle Beach has never been on my “I can’t wait to go” list. But I always feel torn because I really enjoy time with everyone, love watching my kids having fun with their cousins and now that my dad lives in the area, it’s yet another reason to just pack up the car and go.

 

But this year I even contemplated let Ryan & the girls go down on their own and taking the time to focus on work.

 

Now that we are back...I’m glad I “sucked it up”.

 

Another truth: I didn’t have to “suck it up” at all. 

 

It may have taken me 12 years to figure it out but I realized this year I just needed to do it my way. My way without changing everyone else’s traditions that is. And it worked.

 

In the past I have felt guilty for not joining in with every run down to the beach or swim in the pool. I felt like I couldn’t say no to going out to breakfast with the group or having our family of 4 do something different than everyone else.

 

I can now say that it was silly but at the time it wasn’t silly at all.

 

It was the purest form of mom guilt and I’m not afraid to admit it. 

 

We all go through it in one form of another.

 

So I ask, have you ever put your family’s/boyfriend’s/friend’s/anyone else’s needs in front of your own?

 

We’ll keep this conversation going but for right now I just want to bask in the last few hours of my post vacation glory. So think about it and we’ll chat again next week.

 

P.S.  If you have any late summer trips planned and still want to exercise go for the Aligned and Get Moving Workout Series.

I usually keep it low key with my workouts over vacations, so instead of spinning I opted for a couple of nice morning walks along the water, but I also did both of these JBird Series and they were perfect for the anywhere on-the-go workouts, with no equipment needed.

Workout on Vacation

What's Happening with JBird Fitness:

New Dance Fitness Workout Video
Inspired by “I Like It” by Cardi B featuring Bad Bunny & J Balvin

Since I was on vacation this past week, I made sure to film a dance workout early and it has a latin vibe for summertime FUN!

The Moves:

  1. Alternating Side Tap Outs with Low Arm Sweep
  2. Hip Bumps Moving Back (arms overhead)
  3. Hip Circles Moving Full 360 Around
  4. Mogul Hops Side to Side
  5. Knee Tucks 4 Right 4 Left then 2:2 1:1

I don’t care if you’re in your living room, on the beach or surrounded by a million people, Get Up & Dance!

(click the video below to watch the demo)

 

Featured Workout of the Week

Barre Leg Workout Video

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.
Non- Members: click HERE & come play with us with a FREE trial.

 
Barre Class at Central Bucks Family YMCA

Classes:
Only 1 more Wednesday class for me this summer and it's this week.

11:00am at CBFYMCA

Special Announcement:
Starting on September 8th, I will also be teaching Saturday mornings at 8:45am. Mark Your Calendar!
 

Stretch Your Body Expand Your Mind

Hip Stretch

Last week I had posted this picture and the caption read “...take a moment to enjoy the view”.

 

It started to make me think. 

 

It’s great to take time and enjoy where you are. Being in the moment. Seeing everything around you.

 

But what about what’s going on, on the inside too?

 

In this pic I’m doing a hip stretch and I can remember the moment, as I was looking out at the lake, gazing at the calm of the water and watching the birds playing & flying overhead but I was also taking slow breaths to move deeper into my stretch.

 

Stretching can give you a unique look into your body, tap into places that have been neglected and care for those who need a little love.

 

The older you get, the more important it is to keep limber but don’t think for a minute that flexibility training is just a senior thing. You need to be do this now, wherever you are in your fitness journey.

 

So this week I am sharing with you the JBird Fitness "EmBody: Dynamic Stretch" video right here, right now.

 

Yep, no excuses because the video is only 15 minutes and can be done at anytime of day, anywhere you are.

 

I called it dynamic because you are going to be moving through the stretches, opposed to holding them, to get your blood flowing and work on your range of motion.

 

So, click the video below, get moving & see yourself in a whole new way!

 

The featured workout of the week, normally posted below in the What's Happening section, is emBody: Dynamic Stretch. So members & non-members can click on the above video and you are ready to go.

Since I am on vacation this week, Maria Bobkoff will be subbing for me on Wednesday at the Central Bucks YMCA. 

But WAIT!

Don't Stop Reading Yet!!!

There is a FUN & dedicated Dance routine below. Check it out and dance like you are on vacation too!

See you when I get back,

Janine


What's Happening with JBird Fitness:
 

DSC_0033.jpg

New Dance Fitness Workout Inspired by “The Middle” by Zedd, Maren Morris & Grey

This song has been on the charts for some time now but my 4 year old, Nora, LOVES it and since it was her birthday this week I had to do it.

 

The Moves:

  1. 4 Squats (2 no arms; 2 one arm sweep) toward Right Corner
  2. Repeat Squats to Left Corner
  3. Alternating Arm Pulls in Wide Stance
  4. “Oh Baby” Wide Arms - 4 Knee Dip Swivles with Arm “Z’ Reach - Arms Out then to “The Middle”
  5. Alternating Leg Kicks with Hand to Head 16 cts - 4 Hops Center
  6. Side Lunge with Arm Reach Forward Alternating with Cross Tap Back with Hand to Heart (4x right)
  7. Repeat 4x Left

Click the video below to watch the demo and feel like a kid again!

My Biggest Fear

Something you may not know about me... I am shy.

 

Camera shy that is.

 

Since I was a little girl, I have been terrified of video cameras. 

 

I vividly remember being 8 years old, playing in the pool, and splashing water on a dear family friend’s brand new video camera to dodge being on film. Now keep in mind, in 1982 people couldn’t just whip out their phones to capture a moment. Buddy, our family friend, was the only dad on the block with a camera. Thankfully his camera was ok after he sat in the kitchen for an hour blow drying all the components, but I felt horrible and soon realized how being afraid of something can make you do crazy things and sometimes, do nothing at all.

 

Sure...I could stand in front of a regular camera and say “cheese” with the biggest smile ever. But the moment I hear “say something for the camera” I FREAK OUT. And yes, capital letters are necessary here. That’s how bad it is.

 

So you are probably wondering “how the heck have you been making workout videos for JBird Fitness?”

 

Great question!

 

The answer: I force myself to do the uncomfortable.

 

For years I visualized myself creating & making fitness videos, but when it came time to do it, I’d find every excuse in the book to not do it.

 

Until...enough was enough.

 

I didn’t want to get to the end of my years and say “I wish I had...” So when I got the idea for JBird, I worked through my fears.

 

Why am I sharing this story today? ...a couple of reason.

Fit and Happy

1. I'm Now Sharing My Thoughts & JBird Inspiration on YouTube! 

A few weeks ago I decided to start turning this newsletter into a Vlog on YouTube. Now I need you to understand something. Making fitness videos has been the best way for me to work through my fears because I can rely on my longtime experience with teaching to help my confidence. But sitting still, speaking directly to the camera is a whole new ball game.

So once again I’m working through it because I want us to have another way of connecting. 

Picture: A screenshot from last week's Vlog.

 
Hips and Butt Workout Video

2. Working On Our Weaknesses, Undeniably Gives Us Strength Inside & Out. 

When I was teaching Barre class this past week, it occurred to me that I ask you to be uncomfortable all the time. Whether you are in class with me, doing a JBird video or trying one of the workouts I’ve passed along in this newsletter, I ask you to amp up your fitness level by pushing yourself to a challenging place so you can connect to your body more effectively and build your self-confidence.

So next time I'm in front of the camera I am going to think of you and say to myself, “If they are willing to be uncomfortable for the sake of becoming stronger than so can I.” As well, I want you to know that not only do I feel the intensity in the exercises we do togther but I am also willing to take it to that uncomfortable place to make a positive change, on camera and off.

Picture: Me, taking it to the "uncomfortable" in the JBird Fitness Workout Video "Transform: Hips & Butt".

 
Ashford Castle Ireland

3. I Want You To Get Out There And Have FUN! 

Tis the season to play. I want to encourage you to really have FUN, not only when you are working out, but even more so when you are enjoying time with family, friends and even during the times you get to explore on your own. I often hear myself telling clients “the reason I am asking you to work hard is so you have the ability to play harder”.

There is no better feeling than racing my daughter Sierra to the end of the hiking path and laughing our way to see who will make it to the end faster. Or taking a casual bike ride into town with my whole family to get pizza & ice cream on a Friday night. This ties into last week’s newsletter of Happiness + Fitness = Longevity. It’s not about having 6 pack abs or a tight ass. It’s about having the ability to move when you want to move and enjoying all that life has to offer. So, go enjoy your summer, fly free and be HAPPY!

Picture: Ryan & the girls "flying" on the ground of Ashford Castle in Ireland (2016)

Be inspired, explore new places and keep smiling!

With Love,
Janine


P.S. I will be posting my new Vlog every Monday on YouTube. Click HERE to subscribe.


What's Happening with JBird Fitness:

More...Dance Fitness Workouts
Don't worry my friend, I am not replacing my dance workout videos with the new Vlog. Every Wednesday I will still be posting a new dance workout as well, simply because we all need more dancing in our lives!

This week's routine was inspired by "Natural" from Imagine Dragons. The choreography will bring out the strength you already possess, so get moving!

The Moves:

  1. Sweep the Arm Up then Circle Over & Around - Stand Strong as Fist Moves Down
  2. Repeat Other Side
  3. Walking Lunges 4x - Running in Place/Turn Around
  4. Step Touches (add: Flexed Palm High Diagonal Reach)
  5. (wide stance) 3 Fist Pumps Moving Up - Slap Thighs
  6. Deep Squat Jumps 2x
  7. (wide stance) Alternating Punches Forward 4x - 1 Squat Jump - Fist Pump 2x
  8. Alternating Crescent Knee 4x
  9. Slow Crescent Pivot Step Back - Lunge Forward

(click on the video below to watch the demo)

 

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.
Non- Members: click HERE & come play with us with a FREE trial.

Total Body Workout Video
Central Bucks Family YMCA Barre Fitness Class

Class Day/Time:
Ballet Barre Burn
Wednesday
11:00am-11:55am
Central Bucks Family YMCA

Next week I will be on vacation, so this Wednesday is the day, don't delay. And P.S. bring a towel, it's going to get sweeeatyyy :)

Fitness + Happiness = Longevity

IMG_4698.jpg

Looking on the bright side.

 

When I was young, my mom used to call me the world's greatest optimist. I think Nora may have gotten that gene.

 

I can remember back to a 4th grade field trip, when my music teacher was taking my class to go see the movie “Fantasia”.

When I arrived at school my belly didn't feel so good and moments later I was running into the girl's bathroom to...you know what. So the nurse called my mom and right as we were walking out of the school’s front door to go home, the bus full of all my classmates was pulling away and my friends opened their windows to say good-bye. 

 

I could hear the disappointment in my mom's voice when she said "I'm so sorry honey, that you can’t go on the field trip with all of your friends". And I smiled and replied, "It's ok, I can just watch a better movie at home with you".

 

My mother would retell that story many times in the years ahead. I think she wanted to remind me that even when things don't work out the way you wanted them to, it's okay. You just need to look at the positive. 

 

This past week I happen to came across an interview "The Secrets of Happiness & Longevity" by Marie Forleo with Dan Buettner.

It made me think of the story above because they stated that 50% of our happiness is genetic and clearly my 9 year old self hit the DNA jackpot on that day. But they also said the other 50% is your choice.

I've instinctually known I have control of my thoughts but when it comes to happiness levels, it's interesting to hear the statistics.

In summertime it's easier to find the happy, so maybe this is a discussion better suited for the craziness of the holiday season or during winter's shorter daylight hours, but since it struck me this past week, I wanted to pass along the info.

You have a choice in your happiness.

Something to think about.


Love,
Janine

P.S. If you would like to listen to the Marie Forleo interview click HERE . It's 30 minutes in length but chocked full of insights on living a long happy life.

P.P.S. There are also scientific findings positively linking physical activity and happiness, so below you have options to elevate your happiness level all week long.


What's Happening with JBird Fitness:

Abdominal, Abs, Core Workout Video

Featured Workout of The Week

Work It!: Core

Talking about making choices...hone in on your core by making a conscience decision to work the stability and mobility of your center. This workout will strengthen your mid-section but will also stimulate your whole body in just 14 minutes.
 

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

 

New Dance Workout Video

 

Super FUN, peppy song to get your body moving this week.

The Moves:

  1. Cross Step Back - Chasse (L Arms)
  2. Double Beat Curtsey - Wide Stance Hip Bumps with Elbow Strikes
  3. Alternate Jack with Front Kick
  4. Crescent Kick Alternating with Freestyle

Inspiration: "Jackie Chan" by Tiesto & Dzeko

Try it and email me. Let me know how you liked it janine@jbirdfitness.com

 
Ballet Barre Burn Central Bucks Family YMCA

Ballet Barre Burn

The summer is in full swing and strengthening our bodies to enjoy the freedom of the season is our goal. Join us!

Wednesday
11:00am-1155am

Central Bucks Family YMCA
Doylestown, PA

This Makes Me Feel Like Wonder Woman

So last week I, yet again, read a "fashion" article telling me that wearing my hairband on my wrist is a BIG no-no and you know what...

I am revolting!

I am sick of style magazines telling women across the globe this is a major faux pas and must be stopped.

Truth: I feel like Wonder Women when I have these hairbands on, ready for action and willing to take on any task that comes my way.

Besides, without them, I would feel naked.

IMG_6778 2 (2).jpg

They make a statement to the world, saying:

I am prepared.
I am willing to pull my hair back at any moment and get my hands dirty.
I am a women on a mission, ready to conquer the world.


If they think by putting me down, saying I am not cool because I have a hairband on my wrist, is going to stop me, well then, they haven't seen me in full action!



Bring it fashion magazines. Whether my hair is up or down, I'll out run you, dance circles around you and whip your butt into shape anytime any day!

Ok...rant over, getting back to work and being a mom.

XOXO,
Janine

P.S. Do you like to break the rules of fashion? How? I'd love to hear about it. Email me at janine@jbirdfitness.com or leave a comment at the bottom of this blog HERE on JBirdFitness.com


What's Happening with JBird Fitness:

New Dance Fitness Workout Video

It's time to get up and dance your booty off again. Seriously, don't just watch this video...Do It and have FUN!

The Moves:

  1. Scissor Switch Pivot
  2. Heel Digs (Single Single Double)
  3. Jack Out In - Step Back (with One Arm Push)
  4. (Feet Wide) Alternating Pushes Forward - Up & Out
  5. Alternating Snaps with Knee Dip


Music: Inspired by “Youngblood” 5 Seconds of Summer
(JBF Spotify Summer Dance Music Playlist; click HERE to access for free)

 

This Week's Featured Workout Video:

Barre Fitness Leg 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.

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

 

Weekly Fitness Classes:

Ballet Barre Burn Central Bucks Family YMCA

Ballet Barre Burn
at the Central Bucks Family YMCA
11:00am-11:55am

A fusion barre class infused with dance conditioning, pilates and yoga. Come prepared to sweat and leave with a smile on your face.

I Need A Detox, Badly!

So I will admit, last week was FUN but...I am completely BBQ’d out!

 

With the 4th of July being in the middle of the week, I really thought it was going to be a chill holiday this year. But instead, it just meant more days to get together. 

 

And my body is feelin’ it.

 

It’s screaming “No More Burgers”!

 

Oh and “We need a detox over here!”

 

The food was yummy and the drinks were delicious but it’s time to get back on track, especially since we have another vacation coming up.

 

So I thought I’d share, 3 ways I enjoy summer without going overboard on the cocktails & junk food.

 

  1. I’m “good” during the week, to enjoy the weekends. Good meaning, I eat light during the day, allowing myself the ability to cook something yummy on the grill at night or take advantage of summer events like friend get togethers even during the weekdays. Then, when the weekend approaches I can sit with my kids at the ice cream shoppe guilt free.
  2. If I’m at a party, I save my calories for the main meal. I try to skip the appetizers (unless there’s veggies & hummus, those I can't resist), fill my plate with protein & veggies/salad. And no, I'm not talking about the macaroni or potato salad. But definitely go for the leafy greens and lighter dressing options. 
  3. I fill my glass with water first. If I want an alcoholic beverage, I then go for a wine spritzer or my new favorite Lemon Infused Vodka with club soda. Then chase it with another glass of water.

 

Being good doesn’t mean being boring or a stick in the mud.

You just need to make conscious choices about what you are putting in your body...
 

...to have FUN and FEEL GREAT in your body!


What's Happening with JBird Fitness:

I was so busy partying this past week, I didn't have time to make a new dance workout video but I promise to have one for you next week. Until then play with our...

Featured Workout of The Week

Upper Body Workout Video

 

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.
Non- Members: click HERE & come play with us with a FREE trial.

CBFYMCA Ballet Barre Burn

Or come join me at the Central Bucks Family YMCA.

Wednesday
11:00am
Ballet Barre Burn

Have You Ever Been On A Binge?

Have you ever gone on a binge? I’m not talking about a food binge because frankly I’m not sure I know anyone who hasn’t. I’m talking about binge watching, like a tv marathon.

 

First, raise your hand if you remember the days of tube TVs, cable television which had a wired push button box with only 30ish channels and VCRs for recording shows.

 

My in-laws, who read this newsletter, will definitely be able to top me in this conversation. But it blows my mind how technology has changed, how many watching options even exist in today’s day in age and the fact that I don’t even know when my favorite shows are even on because I rely on DVR to manage all of that.

 

Anyway…somehow 3 weeks slipped by me. I mean, where did June go?

 

The transition of summer really got me this time and I had to play major TV catch up this past week.

 

Most of my mommy friends talk about binge watching Netflix or the Bachelor/Bachelorette, but not this mama. I had 6 episodes of Dance TV saved & ready to go. I’ve mentioned loving So You Think You Can Dance but I also LOVE World of Dance.

 

This is when my bad decision making began.

 

I used the excuse that I was doing “research”. Looking (really listening) for new music for my July playlist I share on Spotify and use to inspire my Barre class. 

 

Truth: I was exhausted and wanted to veg out.

 

Nora (my soon to be 4 year old) had 2 nights of bad sleep and her bad sleep means I don’t sleep. Which completely messes with me for days after.

 

So why oh why would I think it’s a good idea to stay up the following 2 nights until midnight to binge watch Dance TV…I HAVE ABSOLUTELY NO IDEA!

 

But what I do know, is when you start watching you can’t stop and it’s because of this damn chemical in your body called dopamine. It's released in your brain when you are engaged in an activity you enjoy and it creates a natural high. Then your brain says “this is awesome, you should keep doing this.”

 

The irony: JBird Fitness’s slogan is Fly on a Fitness High.

 

Exercising and feeling good in your body is definitely a major plus in life.

 

But the after effects of TV binge watching effect not only the amount of sleep you have but also the quality of sleep and it is NOT a good idea.

 

I am sure I will do this again (no one is perfect) but in case you are out there even contemplating on a binge watch, I beg you, DON'T DO IT!

Say no to TV Binge Dopamine!

And say YES to sleep and ultimately flying on a fitness high!


Even if TV watching isn't your thing...

I wish for you a summer filled with FUN times, balanced by rest & relaxation to FEEL GREAT IN YOUR BODY.

With Love,
Janine

 

P.S. On a positive note, I did hear some great new music and sharing the playlist with you HERE. Click, listen and enjoy :)


What's Happening with JBird Fitness:

Featured Workout Video


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.

Total Body Workout Video

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.
Non- Members: click HERE & come play with us with a FREE trial.
 

 
CBFYMCA Barre Burn Class

Ballet Barre Burn

No Class This Week at Central Bucks YMCA

Enjoy your celebrations on the 4th and I will see you next week with a brand new routine for the month of July. 

 

New Dance Workout

I don't think I need to remind you it's a holiday week.
So get up & CELEBRATE!

The Moves:
1. Quick Heel Digs
2. Alternating Side to Side Lunges with Push Out
3. 2 Squats Moving Right; 2 Squats Moving Left
4. Add: Funky Grapevine
5. Triple Slide, Double Clap
6. Freestyle

Inspired by “Hey Look Ma, I Made It” Panic! At The Disco

(click on the video below to watch the demo)

3 Workouts You Can Do Anywhere

I have been talking all month about enjoying the season to come and finding unique, FUN ways to keep moving over the summer. But what if you are one of those people, who looks forward to going on vacation, sleeping in a little later than usual and then heading to the gym with no time constraints.

 

Only you’re not sure what to do, when you’re not in your usual workout space.

 

Well don’t fret, I have 3 workout ideas for you.

 

1. Full Body Workout Circuit: 3 Rounds of 4 Exercises

Full Body Circuit Workout
  1. Side Bend Crunch - do 12-16 reps on the right then the left.
  2. Plank - hold plank for 30 seconds, working your way up to 1 minute.
  3. Knee Tuck with Tricep Dip - do 16-20 repetitions.
  4. Deep Squat with Straight Arm Forward Raise - 12-16 slow reps.         (only go as deep as it feels appropriate in your body)

I shared this workout last year and it is still one of my go-to, on-the-go workouts because you don't need any equipment and you can move at your own pace.

Tips: Listen to your body, support your body by engaging in the core in all exercises, breathe naturally and enjoy connecting to your body.

 

2. The Anywhere Barre Workout:

Click on the picture for the PDF and print to bring it with you anywhere.

All you need for this workout is a “barre” and a seat of some sort. Don’t worry, you can create your own barre by using a counter top, high back chair or even use a railing of a terrace, as you overlook the ocean.

It truly is an anywhere workout!

 
JBird Fitness Membership

3. Join Us On JBird Fitness:

For just $10 you can have a monthly membership to JBird Fitness and workout with me right in your own living room or wherever the summer brings you. All you need is access to the internet via computer/mobile device and since the video workouts require little to no equipment, you can workout with me virtually anywhere.

I’d say it’s a shameless plug, but it’s really a no brainer. 

Whether you have 15 minutes or 60, there is a fitness routine for YOU!

To become a member simply click HERE, sign-up and start working out immediately.


No matter what your summer brings, the key to keeping fit is to stay active and enjoy everything this season has to offer.

Cheers to moving strong and having FUN FUN FUN!

With Love,
Janine

No "Workout" Required...

Today, it was all about the dads in our life at our house but this past week was CRAZY BUSY with Ryan & I also celebrating our 10 year anniversary and the girls finishing up school & saying good-bye to teachers and friends before summer begins.

I had the girls making cards almost everyday to show our appreciation for all the people who take care of us and share in our daily life.

We were really on top of things and then Ryan & I got offered free concert tickets to see U2 in Philadelphia.

Can you believe I thought for a split second, "How can we go? We can't go. It's the end of school. There is so much going on."


The tickets were for Thursday night, the date of our actually anniversary. Sadly, we hadn't made plans to do anything yet. But excitedly this opportunity dropped right into our laps.

We only had minutes to say yes or the tickets were going to go to someone else (and rightfully so). So Ryan called his parents, asked if the girls could sleep over and that was it.

Our end of the week completely changed within a blink of an eye.

Sounds like summertime to me.

I find summer to be one of the hardest times of the year to stay on track with my daily routine. Not only are the kids schedules completely different and vacations throw me off course, but I often find myself changing plans at the last minute to take advantage of fun events & opportunities that come up, like a U2 concert.

Alright, that's a little extreme but I am not going to pass up an impromptu BBQ with friends or a movie under the stars because the laundry should be done, it's been over a week since I cleaned the bathroom or I didn't get my workout in.

The laundry and bathroom can wait but staying healthy is still a priority. So...

How do you stay fit over the summer and feel GREAT about it?

DSC_0756.jpg

1. Sprinkle in hiking and bike rides whenever you can.

2. When you're on vacation, take a stroll along the beach to collect seashells or rent a kayak to get a different perspective of the lakeshore.

3. Visiting a city? Skip the tour bus and explore the streets by walking instead of riding. 

(picture: Sierra looking for seashells along the coast of Ireland in 2016. We got to celebrate the wedding of the couple who actually gave us the U2 tickets during this special vacation.)

 


These are just a few ideas to get you going, but remember...working out doesn't always have to happen in the gym.

The FUN of SUMMER is already starting, so join in and ENJOY YOURSELF!

With Love,
Janine

P.S. The U2 concert was AMAZING. So a special shout out to my in-laws (who read this newsletter) who not only watched the girls, but who are always supportive, caring & loving parents/grandparents. Because of you, we were able to get out of the house and celebrate our anniversary in style, kid-free :) 


What's Happening with JBird Fitness:

New Dance Workout
To jump start your summer days on a HAPPY note, I have the perfect dance workout routine for you this week. It was inspired by for KINGS & COUNRTY's song "joy.". Great title, fun song and certainly a tune for your summer playlist.

Barre CBFYMCA

Ballet Barre Burn Class

Central Bucks Family YMCA
Every Wednesday
11:00am - 11:55am

Come play with me. This class is s fusion of dancer's body conditioning, pilates & yoga stretch. Be prepared to sweat, work hard and have FUN!

 
Butt & Thighs Workout Video

Workout of the Week

Aspire: Butt & Thighs
It's a quick 15 minute routine targeting the lower half of your body. No weights needed for this workout but you better bet your buns you're going to feel it without 'em.

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

What Makes YOU Feel Alive?

Have you ever stopped doing something, missed it, started up again and felt AMAZING once you did?

 

It’s a story I have heard over & over again throughout my years of being a fitness instructor. A student walks in weary because they’ve been off “the wagon” for a bit, feel a little rocky the first few days back, but then can’t remember why they ever stopped working out in the first place.

 

Well I had a similar experience this past week. Of course exercise wasn’t the piece of the puzzle I have been missing. But teaching a weekly scheduled class was. 

 

When we first moved to PA, 3 years ago, I (for the first time in my adult life) was looking forward to not working (meaning teaching classes) and excited to simply be a student. I had never really had a chance to experience just being a student. When I got involved in fitness 20+ years ago, my transition from being in the classroom to standing at the front of the classroom was lightening fast. I can barely remember it.

E0CBD949-5912-4238-AB30-163BC6402D55 (1).jpg

So when we got here, I thought it would be a great time to step off the podium, be among the group and enjoy Nora being a baby & Sierra’s years in preschool.

 

Happy I did.

 

But oh did I miss you!

 

JBird Fitness has given me a great outlet to continue doing what I love and I have had the chance to do a few 4-6 week class series here & there. But there is something special about standing in front of a classroom, teaching the same group of students week after week and building a relationship with them.

For me, it is like breathing the freshest pure air you could ever imagine. I’m not joking here. It gives me an energy I can’t even put into words and I cherish every moment every student gives me.

 

It’s funny how something can make you feel so excited but also connect to your strongest self ever.

 

Beside teaching fitness, going hiking & being near water (a lake, a river, the ocean, etc…) have always had a way of elevating my happiness level. So this summer, I am also going to plan some weekend getaways with the family, share my love of the trails with my kids & hubby and find some time to relax in the presence of water.


Now I think I have asked this question in the past but since this month is about thinking outside the box, don't just give me fitness answers.

Like water calms my soul, you too may have something that changes you physically without having to get physical.

So I ask again...

Do you have a “thing” that makes you feel alive and at home in your own body?

I’d love to hear about it. Email me at janine@jbirdfitness.com or leave a comment at the bottom of this blog post.


What’s Happening With JBird Fitness:

CBFYMCA Barre class

New Weekly Class:

Ballet Barre Burn
Wednesday
11:00am-11:50am
at Central Bucks Family YMCA

 
Arms and Ab Workout Video

Workout of the Week

Aspire: Arms & Abs
Grab a pair of light weights for this challenging yet FUN workout, targeting the upper body and your core.

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

 

New Dance Fitness Workout

Let’s not forget how much I love to Dance, Dance, Dance. If you read/sang that like the So You Think You Can Dance theme song then you know how excited I am that summer has arrived and a new season of SYTYCD has begun. I assure you, my dance videos & music in the weeks ahead will be highly influenced by the show, which makes me so stinkin’ HAPPY!!! 


But this week I created a Dancer’s Warm-Up video that is simple, to the point, FUN and will get us going for the season ahead. So, click on the video below to watch the demo and get your butt of the couch and

Dance, Dance Dance!

FUN with Fitness Summer!

In years past I have felt like a chicken with it's head cut off, scrambling to get the girls summer camps set-up. 

 

A little secret between you and me....I’m a procrastinator.

fitness procrastinator

 

If I get an idea and I don’t move on it immediately, it hovers over me like a pesky fly.

Every now and then buzzing too close to annoy me but not enough to make me get up.

 

Crazy right? I know, you thought I was a mover and shaker. But not when it comes to things like this.

 

I have used excuses like:

 

“I’m new to the area and didn’t know what's available.”

 

“I’m a new mom”

 

Or 

 

“I’ve been working on this project for work and totally got side tracked”

 

...and even

 

“The kids are not sleeping, so I’m not sleeping and I can’t even think about that right now.”

 

Well, I’m not new at the mom thing anymore, I’ve lived in Doylestown for 3 years now and although they are never perfect, I certainly don’t have sleeping issues with the kids like we did when they were babies.

 

The only sleep problem is me and my crazy mommy scatter brain.

 

So a few months back I was on a mission to be super proactive in getting the kids summer camps planned & set up.

Excited to say...Mission Accomplished!

My mommy friends have been saying to me for weeks now, "I can't believe it's already summer, do you have the girls signed up for any camps this year?"

And I, with a smile on my face, say "Yes, the whole summer is scheduled, planned and we are good to go!:"

Wahooo!

So I started to think, with all this new time on my hands from not needing to get the kids in order, how about us as a family and even just me?

What do I want to do this summer?

The answer:

"Have FUN!"

So...

Fun Fitness


JBird's theme this month is about Fun with Fitness. Thinking of creative, out of the box ways to keep yourself moving, thoroughly enjoy what the new season is going to bring and share your joy with those you love.

 

Being creative has a reputation of being spontaneous and adventurous, but I also want to chat this month scheduling YOURSELF for some summer camp FUN and setting yourself up to not only succeed but also create amazing memories.


As this week goes, by look for opportunities that pique your interest that you may otherwise pass over. 

For example, last week I answered a post on a local "girlfriends" Facebook group. I like this group because it's simply local women chatting, looking for recommendations and sharing ideas. This time, another member posted "Is anybody here a member of any of the Meetup groups?" And another replied, "I would love to do something active. Paddleboarding, hiking, kayaking etc...".

So I jumped in on the conversation and said "I'm interested too."

I usually do these kinds of activities with my family, but I thought it might be FUN to meet some other women from my community who enjoy the same activities as I.

Now it's your turn.

Think about what YOU want out of your Fun with Fitness Summer...

...and keep your eyes & ears open for ways you can make it happen.


Good Luck & Have FUN!
Janine


What's Happening with JBird Fitness:

Workout of the Week:

Aspire - Cardio, Mobility & Core

The Aspire Workout Series is going to be our focus this month to tie into our Fun with Fitness Summer because I want you to aspire to enjoy moving in your body in different ways & take advantage all this season offers.

JBird Fitness Workout Video Series

 

This workout will set you up for whatever activities you choose to enjoy this summer...so GO FOR IT!

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


New Dance Workout:

The Moves:

  1. Alt Knee Dips 4x
  2. Jack In Out In - Out In Out
  3. Jump In - Hop BK on Right/Left Knee Up (Arms Push Forward)
  4. Step Touch 8x (Alt Arms 4x Out - 4x Up)
  5. Step Out Cross BK - Turn to the Back - Double Clap
  6. Push Pivot Around to Front (3.2.1. together)
  7. Repeat ALL other side


(click the video below to watch the demo)

 

 

Let's Get This Party Started!

Screen Shot 2018-06-01 at 11.48.13 AM.png

In our house, Memorial Day means summer is almost here. We are finishing out the school year, spring sports are coming to a close, dance recitals are happening and the weather is getting warmer.
 

 

(Pictured: my little JBird helpers under the enormous American flag, hanging from the fire truck, during the annual Doylestown 5k last year.)

 

So to set the tone and get you excited about the summer days ahead I’ve put together a must-have music playlist.

 

It’s GREAT for long car rides, motivating you to push a little harder in your workouts and FUN to listen to whether you are rubbing your feet in the grass or sand.

 

I have a few more tricks up my sleeve to get you EXCITED about the new season upon us, which I’ll share with you in the next few weeks but until then...kick back, listen to some summer tunes and enjoy this long weekend.

 

Workout Playlist


Looking to listen right away to the whole playlist? Click the picture to go to Spotify. If you don't have an account, it's free and quick & easy to sign-up.

If you like watching music videos, click on the individual songs (highlighted in pink) and enjoy viewing on You Tube.

 

What's Happening with JBird Fitness:

Dance Workout Video:
Come on, Dance!

The Moves:

  1. Squat with Alt Arm Sweeps Up & Bk 3x (on 4th, step out)
  2. Cross Step BK (RT) - Turn back to face side - 2 Steps BK
  3. Heel Dig Right Step Thru 3x
  4. Triple Run Back 2x
  5. Slip Squat (back to center)
  6. Groove w/ Hands Up the Body

Inspired by Kris Wu's song "Like That".   (click the pic to watch the demo video)

 
Dance Fitness Workout Doylestown

Last FREE Dance Fitness Workout:
I can't believe this month has flown by so fast. We only have one more class at NexLevel Fitness in Doylestown and I want to see you there.

          Day: Wednesday
          Time: 10:30am
          Address: 636 N Main St,
          Doylestown, PA 18901

 
Workout Video Abs

Workout of the Week:

Energy: Elevated Abs is a GREAT combo of standing work and ab exercises. For this short week, you will get all the sweaty you need in one quick workout, plus your core checked off the list.

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

Non- Members: click HERE & come play with us with a FREE trial.

 

Have FUN and enjoy the sunshine :)
Janine

What's Your Favorite Workout Do?

Let’s talk hair!
 

A couple of weeks ago I started to teach a dance class at Nex Level Fitness, here in Doylestown, and a new member came in saying she had no idea what she should be wearing to class. Was she supposed to wear the same workout gear she wears for Boot Camp class or Spin? Or did she need to wear something flashy and funky?

 

I’m a believer in dressing the part but before I knew it, the words “it doesn’t matter to me what you wear but you should definitely keep your hair down” were coming out of my mouth.

 

New Member: “Really?”

 

Me: “Yep…It’ll remind you to let loose and relax”

 

My reply made me chuckle but when I thought about it some more, I realized I definitely have hair do’s for each fitness class I teach.

 

I’ve got my...

Barre Hair - "The Twisty Mid-Bun"

Barre Hair

The high bun is all the rage right now, but I’m sticking’ with what I know and do well. I struggled for years to keep my fine yet over abundant hair back while teaching fitness, until my hairdresser showed me the twists.

Thank God!!!

I could finally keep my hair back for the whole day without fussing. And it even gives me a little extra style, making people think I actually take time to do my Do. In reality, it’s a done deal within 2-3 minutes. Bonus: it’s a perfect style for barre since it’s got that ballerina flare.

Next, I have my...

Yoga Hair

Yoga Hair - "The High Pony"

Why? I like my hair back so it’s not in my face while I’m hanging upside down in downward facing dog. But I get so frustrated with a bun, especially in savasana, because I can’t wind down with that damn bun getting in the way. It’s even worse if you have bobby pins in and they are piercing your scalp.

The high pony tail allows for my hair to be back but also flips up and away, bump free, while I find my zen in our final resting pose.

 
Dance Hair

And finally, my..

Dance Hair: "Fly Free" or "Hat It Up!"

This one is tricky because there are a few factors that come into play. The biggest factor is my mood but music definitely plays a role. If I know I’ve got some latin, sexy tunesin the playlist, flying free is going to win. But let’s be honest here. If I haven’t washed my hair and it’s all kinds of greasy matted down, the hat WINS!

So there you have it. Probably didn’t think it was so technical, did ya?

 

Well, it is ;)

 

Dressing the part (or in this case, setting your hair) gets you in the mood, preparing you to Rock Your Workout with the right attitude!

 

So go get’ em this week and Rock that Do!

 

Do you have a favorite Workout Do?

 

Tell me about. Email me at janine@jbirdfitness.com or leave a comment at the bottom of this blog.


What's Happening with JBird Fitness:

Dance Dance Dance, of course...

The Latest JBird Dance Fitness Workout video is below for your viewing pleasure. But please, I beg you, don't just watch. Get Up & Dance with me!

The Moves:

  1. Cross Step Back with Arm Sweep Up 2x (right)/Head Down-Up
  2. Cross Step Back with Arm Sweep Up 2x (left)/Head Down-Up
  3. (Arms) Right/Left Cross - Hands to Head & Down 4x
  4. Diagonal Heel Forward/Back/Forward - Slide 4x
  5. Pivot Turn 2x (right) - (quick) Triple Heel Digs
  6. Pivot Turn 2x (left) - (quick) Triple Heel Digs

Inspired by "No Tears Left To Cry" - Ariana Grande

(click on the video below to see the demo)


NexLevel Fitness Doylestown

FREE Dance Class:

If you live in Bucks County, PA you still have 2 more AMAZINGLY FUN cardio dance classes coming up. 

Wednesdays for the month of May
10:30am at NexLevel Fitness
636 N Main Street, Doylestown, PA 18901


Workout Video

Workout of the Week:
Energy: Hips, Butt & Thighs

No equipment needed, but don't let that deceive you. This routine really kicks it into high gear and targets the lower half in minutes.

Members: click HERE to do directly to the video library.
Non- Members: click HERE & come play with us with a FREE trial.

Have FUN and keep moving.

Love,
Janine

A Mother's Day Letter

This newsletter is a special note to all of my fellow mothers out there. If you are not one, you have one and certainly are surrounded by mothers every day. I'd love for you to stay and read too, as I assure you the moms of the world would appreciate it.

It’s Mother’s Day!

And holy crap olla, does this day stir up a boat load of emotions.

First, I lost my mom over 9 years ago and I miss her dearly. But even though I wish she was still with us, I am so thankful for the years we did have & feel like I am a better mama because of her love. 

So GRATEFUL starts the list.

Hummm....What else am I feeling? 

HAPPY. Thinking of all those moments, when my kids have no clue I am watching them, and knowing it brings a smile to my face every time.

PROUD. It's amazing how, as a mom, you start or restart to appreciate the smallest of accomplishments through your kids.

SILLY. Who ever thought I would crawl on the ground and growl at my daughters to make them laugh or speak in 3 different voices to read a bedtime story or paint all of our toe nails in the colors of the rainbow so we'd be "twinses".

I sure didn't!

These are the FUN emotionsBut it's not always fun and games. There is also the worry when they are not with me, the frustration when they don't listen to me and the exhaustion at the end of each day.

Funny, I was listening to the radio the other morning and the DJ asked a few sleep deprived moms, "what is the craziest thing that's happened to you, from not getting enough sleep as a mom?".

One mother said, "One morning I woke up in a fog, quickly got the kids dressed, made their lunches, packed & rechecked their school bags, hurried everyone into the car, got behind the wheel, put the car in reverse and then looked down to realize...I forgot to put on my pants" LOL

After listening to her story I thought...what is the craziest thing that has happened to me?

I'm not afraid to share, but shake my head every time I tell the story, about the one day I lost my phone.
 


Sierra was still an infant and we had recently moved into a new house in NJ.

I was juggling working in NYC, being a new mom and now taking care of a house rather than an itty bitty apartment. Needless to say, being tired was par for the course. 

So I was proud of myself one evening when I had gotten my to-do list done, fed the baby, and was now preparing a lovely meal for Ryan & I.

Right before I was about to take our dinner out of the oven, Ryan walked in from a long day of work and said ,"Is everything ok? I've been trying to call you."

I then said, "Sorry. I've been so busy I haven't even looked at my phone. In fact, I don't even know where my phone is."

So Ryan called it.

We heard it faintly ringing and started running around the house, tossing pillows and searching bags but we couldn't find it, until...

we both meet up in the kitchen. 

He dialed again.

Our ears got closer to the sound.

Now both of our ears were up against the frig.

"Are you kidding ME?" he says.

Yep, folks, my phone was on the top shelves sitting right next to the ketchup.

 


HA!

Yes, our brain feels like mush some days and it makes us do the wackiest things. We are expected to know everything for everyone, yet walk into a room and can't remember why we even came up the stairs in the first place. And our plate is always full.

So after a day of celebrating motherhood, you may find your feet sore from hosting for the day or your mind already racing to care for your family's week ahead.

Being tired comes with the territory but your efforts do not go unnoticed. Every other mother out there knows exactly how much time, energy & love it takes to be a great mother.

I see you.

I see all that you give.

And I appreciate you.


Tomorrow is another day and you are bound to feel the intensity of motherhood knocking on your door at one moment or another. 

When it does...remember, YOU ARE STRONG & BEAUTIFUL!

And the rest will fall into place.

Love,
Janine

JBird Fitness Family

Cheers to...Your BEST Workout Week EVER!

JBird Fitness may be about "Flying on a Fitness High" but we are certainly not against finding a sweet spot to land so you get the most out of what we offer.

So I have decided to move back to seeing you every Sunday night for our weekly newsletter meet-ups.

And here is why?

When I first started the JBird Newsletter my main purpose was to inspire you to keep moving. And even though I think delivering an email to you any day of the week may do that, I want to set the tone for your workout week before it even gets started because even this bird knows...

...a bumpy take off leads to hesitation but a smooth one makes for a successful flight.

To be successful you must be focused and have set goals in mind before you even begin your workouts. The beginning of the week is the optimal time to do this and Sunday nights will allow you to get in the right frame of mind to have FUN the very first moment you wake up on Monday morning.

And this, my friend, ties into May's theme of Energy.

When you go into your fitness routine for the week excited and motivated, you are more likely to put a positive energy & intensity into your workouts.

My mission of building your confidence through movement is still strong and alive, but none of that matters if you are not enjoying exercise & life itself. 

Building our POSITIVE ENERGY is our focus for the month and moving to Sunday's is a GREAT way to get us there.

So, be sure to check out "What's Happening with JBird Fitness" below and I will see you again in a couple of days.

With Love,
Janine


What's Happening with JBird Fitness:

Dance Fitness Workout

FREE Dance Fitness Class!!!

If you live in the Bucks County area, you MUST come dance with Me!

Every Wednesday morning at 10:30am during the month of May. Invite everyone you know. All are welcome!!

Nex Level Fitness, 636 N Main Street, Doylestown, PA 18901


Athleta Fitness Event

JBird Fitness's Transform Class:

Sunday May 20th
10:00am-10:45am
1722 Walnut St
Philadelphia, PA 19103
 

The Workout: Strengthen, tone, and work on your mobility & flexibility all-in-one workout. This core-infused total body conditioning session will get every muscle in your body moving, leaving you sweaty and in a feel good fitness vibe.

Class is FREE, click HERE to register.


Legs Workout

Workout of the Week:

Energy: Legs
The focus is quads, hams, & calves and we will use a high back chair/counter top and an 8 inch pilates ball to hit our target. Get ready to feel the burn!

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

Non- Members: click HERE & come play with us with a FREE trial.


Latest Dance Fitness Workout Release

The Moves:

1. Alt Step Heel Digs (Cross Punch & Down)
2. Walk Forward/Walk in a Circle
3. Triple Run Low 2x (in place)
4. Triple Run High 2x (back it up)
5. Quick Squats RT/LF - Hop Around with (RT) Lasso Arm
6. Tap Out RT LF RT - Shoulder Roll/ Rt LF RT feet together
7. Repeat All on the Other Side
…………………………
Inspired by “Rich Love” - OneRepublic ft. Seeb

(click the video below to watch)

We Are All Connected

Wake Up Call being the JBird Fitness theme for April resonated with me in an unexpected way.

I pride myself on sticking to a balanced fitness routine, making sure I’m not overdoing it in certain areas and always making room to fit cardio, strength and flexibility training into my schedule.

But I think I have been going a little overboard lately.

My go-to workouts for some time now have been spin, yoga and JBird Fitness (of course) but in the past 2 months HIIT (high intensity interval training) has piqued my interest again and, if you have been following along, Dance has taken back my heart.

On one hand, this is a great thing. With so many options my body will never get bored. But on the other hand, I feel like a scatter brain. 

Don't get me wrong, it's important to be versatile but it is also important to find mastery in your movements. Mastery helps connect all the dots in the body, so you become efficient and confident.

This reminds me of a picture I posted on social media this past summer. 

JBird Fitness

It's a visual reminder of how every move we make in one part of the body, effects the others, even the mind.

And this is a perfect connector between April's Wake Up Call theme into our new theme, Energy, for the month of May.

There are times in life when we need a wake up call to decide the type of energy we want to put out into the world.

I am shifting gears and focusing on dance because I miss the fluidity it brought to my movements, the way it honed my balancing skills and simply stated, it's FUN!!!

What about you? Do you feel like you are missing something in your workouts?

Tell me about it.

Reply to this email or leave a comment at the bottom of this JBirdFitness.com blog by clicking HERE.


What's Happening on JBird Fitness:

New Dance Fitness Workout
This is crazy, but as I am putting this Newsletter together I just asked Alexia to play pop music and the first song she is playing..."Shut Up & Dance" LOL

Perfect for this new reveal, my latest dance fitness video creation.

Enjoy :)

The Moves:
1. Circling Hip Hinge
2. Alternating Forward Lunge with Torso/Shoulder Shifts
3. Pivot Lunge into Body Roll Down/Center Cross RT-LF at Chest
4. Triple Jack 2x into 4 Alternating Arm Circles Forward
5. Jump Cross Turn 2x into Alternating Angle Knees Pumps

Inspired by Drake's song "God's Plan"

(click on the video below to watch the demo)


 

FREE Dance Fitness Class!!!

If you live in the Bucks County area, you MUST come dance with Me!

Nex Level Fitness

Every Wednesday morning at 10:30am during the month of May. I want to see you there. And invite everyone you know. All are welcome!!

Nex Level Fitness, 636 N Main Street, Doylestown, PA 18901
www.nexlevelfitness.com


Athleta FitPro

JBird Fitness's Transform Class: Athleta Rittenhouse Square

Come celebrate during my birthday weekend and Fly on a Fitness High!

Sunday May 20th
10:00am-10:45am
1722 Walnut St
Philadelphia, PA 19103
 

The Workout: Strengthen, tone, and work on your mobility & flexibility all-in-one workout. This core-infused total body conditioning session that will get every muscle in your body moving, leaving you sweaty and in a feel good fitness vibe.

Class is FREE, click HERE to register.

 


JBird Fitness Workout

Workout of the Week:
Energy: Cardio
A cardio routine to boost your energy. We use one light weight in this video to add to the FUN, but if you don't have one handy, no worries, you will feel this quick workout in minutes either way.

Members: click HERE to do directly to the video library.
Non- Members: click HERE & come play with us with a FREE trial.

Enjoy moving in your body,
Janine

Dance! You know you want to...

Now that I have decided the importance of bringing dance back into my life, I am going full throttle.

But don't get me wrong. I am not going back to NYC and auditioning for the Rockette's or anything (besides, I think I'm just slightly over the age requirement LOL). Nor am I going to be throwing my passion for bringing you fitness out the window.

Both loves are going to play a role in this next adventure and I plan on taking you with me.

Incorporating what I have learned over these past 20+ years in the fitness industry has really given me a unique look into the body and even more, the human spirit.

Even if you have "two left feet", you are bound to love music and dancing. It's in our DNA as humans.

Don't deny it.

Whether you got up on that dance floor during a family or friends wedding or not, I am certain you were tapping your foot to a song or two or twenty.

Human beings have been dancing since the beginning of time.

No joke. HistoryWorld.net says "Like cave paintings, the first purpose of dance is probably ritual - appeasing a nature spirit or accompanying a rite of passage. But losing oneself in rhythmic movement with other people is an easy form of intoxication."

Did you hear that? Intoxicating!!!

And fitness should be FUN!

So I have been playing with music & choreography and exploring how I can incorporate everything I have learned over the past two decades in fitness with my passion & love for dance.

Enjoy the ride...


Dance Fitness Workout: Inspired by "In My Blood" by Shawn Mendes

The Moves:

  1. Cross Arm Squats
  2. Swivel Lunge with Punch Down
  3. High Lunge Reach
  4. Reverse Lunges with Arm Sweeps Forward & Back
  5. Alternating Arm Circles Forward into Power Jumps
  6. Double Punch Up into Side Bend Step Out with Arm Extension Down

Move it. Dance it. Get it in YOUR blood!

(click the video below to view the workout demo)


Here in Doylestown, PA we are taking it to the next level...

...and YOU ARE INVITED!

No really!!! Nex Level Fitness opened a new location in November and they are in the business of transforming lives. And guess who is teaching for them for the month of May?  ME!

Even more exciting...this 5-week Dance Series is FREE to everyone in the community. 

Every Wednesday morning at 10:30am during my birthday month...

...and we are going to party every single week.

I want to see you there. And invite everyone you know. All are welcome!!

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Nex Level Fitness
636 N Main Street
Doylestown, PA 18901
www.nexlevelfitness.com


Featured JBird Fitness Workout:

Before we move on to the a new series in May, go check out Wake-Up Call: Core. It is a Core and Stretch routine to make your midsection feel strong and the rest of your body feel long & tall.

Abdominal Core Workout Video

 

Members: Click HERE to go the video library.
Non-Members: Join us by clicking HERE for your FREE trial.

There you go, 3 different FUN & exciting new ways to move this week. Pick one, pick all and get moving TODAY!

Love,
Janine

Saying No Is Powerful...

Someone told me a few weeks back, one thing they like about me is that I know myself. I smirked at the compliment because I know for years and even at times right now, I struggle to put my whole self out there.

This friend was referring to me putting my new dance inspired workout video clips on social media. She was also referring to me saying no, when asked to continue teaching a step class I was helping cover at a local gym.

The irony: I was in the same exact position 12 years ago...

...but at that time I said yes to teaching step and it completely side tracked me from getting back into my dancing.

It has taken me over a decade to work it back in and crazily enough, I was being asked the same exact question.

I wasn't going to make the same mistake twice. But that doesn't mean it was an easy decision to make.

Saying no is hard to do, but it is a necessity in order for you to live the life YOU want to live.

Although I know this is true, I especially find it hard being a mom. Since become a mother of 2 I have noticed pieces of me slipping away. Some I am okay with. Like staying up to an ungodly hour in a bar with mostly strangers surrounding me, as we drink the night away. But I am not ok with letting go of the things that inspire me & make me feel alive. Those...I am going to fight for.

What about you?

What kind of life do you dream about living?

Don't be shy and don't second guess your abilities.

Your Life Is Yours To Live...Now LIVE IT!!!


What's happening on JBird Fitness:

  • New Dance Fitness Video: Staying on track and playing with dance choreography we can all do & have FUN with. My latest creation was inspired by Meghan Trainor's new song: "No Excuses". Perfect to get you moving, be it dancing or closer to your dreams.


(click on the video below to watch & play)

 

 
Workout Playlist
  • New Music: No Excuses isn't the only song inspiring me lately. I put together an April 2018 playlist and want to share it with you. It's an awesome mix to move to, great for jamming out in the car or to give you a pick me up at any time of the day.

(click HERE to access the playlist on Spotify for FREE)

 

 
Workout Video Hips, Butt & Thighs
  • Wake Up Call: Hips, Butt & Thighs is the featured workout video of the week and it will not disappoint. This quick 16 minute routine is designed to target your lower half, giving you the confidence to fly into springtime and shake your booty.

Members: Click HERE to go right to the video library. 

Not a member? No problem. Click HERE and try JBirdFitness.com for FREE!


Keep moving and I will see you next week.

Love,
Janine

Did You Hear That?

Have you ever felt like the universe is talking to you?

Like, you get in the car and the song on the radio has EVERYTHING to do with what you are feeling or going through in that very moment.

Or maybe you’re in a massive rush and you are driving to only find yourself approaching a long line of red taillight ahead of you. Forcing you to remember to slow down. 

 

Well, I had a really strange experience the other day. 

 

I was coming home from Philly and had gotten off the train here in Doylestown to find the tempurture had dropped dramatically since I left. Normally it wouldn’t be a problem but that day I parked about 15 minutes away.

As I was walking, heading to my car, I was shivering. So I begin to hustle but thinking in my mind, “I hope someone I know passes me by and can drive me to my car.”

 

And then I hear, “Janine, Janine...how are you?”. 
 

WHAT?!? It couldn’t be. YES! It was a student from my dance class last year. 

 

I was saved.

 

Long story short, I asked her if she wouldn’t mind driving me to my car and we had a lovely chat.

 

If you are reading this....thanks Cheryl :)

 

Point being, when you put a thought out into the world, be prepared for the universe may very well be listening and talk back. Luckily for me, Cheryl showed up and I was able to get warm again LOL... but it does bring up the notion of how powerful our thoughts may be. 

So we are making it our JBird goal of the week to stay on a positive track and ask for what we want out of life affirmatively.

Maya Angelou Quote

FUN share:
Not only did my trip into the city remind me to be mindful of my thoughts but it was also fun to change things up, explore Philly's Rittenhouse Square area and meet fellow Athleta FitPros.

Here's a quick glance at my day:

Athleta Fitpro

(from right to left)
1. Me taking a cheesy selfie on the train ride into Philly
2. Enjoying a latte from my favorite coffee place.
3. Looking up & seeing the glass ceiling above me, while drink my latte.
4. Me, last one on the right, after sweating it out with fellow instructors.

This trip was a reminder of how I need to do this more often.

So much can be learned by simply taking a break from your regular schedule, even if it is only for one day.


What's Happening with JBird Fitness:
Now that we have woken up and started listening to the universe, how about waking up our bodies too.

Here are three ways:

 

#1  Watch this video, if you missed last week's newsletter or need a reminder of the 3 Time Saving Fitness Tips I offered. Each one will inspire you to move in a different way that will make a difference in your day, every which way.

 

 
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#2  Have FUN with "The Mermaid"! Click on the picture to see this exercise in action. It will tone & sculpt your midsection and improve your back strength.

Warning: I have an uncharacteristic grimace on my face in this video. DO NOT follow my lead. In fact, I dare you to smile or even laugh while you are working out. It has been said... 

Laughter is the Best Abdominal Exercise :)

 

 
Workout Video Abs

#3   Join us on JBirdFitness.comfor the Wake Up Call: Warm Up & Abs workout. Warm up is an understatement! This 10 minute routine moves the whole body to get your blood flowing and, at the same time, it will help you sculpt & strengthen your center.

Members click HERE to go straight to the video library.
Non-Members click HERE and play with us for FREE.

 

Have FUN and keep moving...love always,
Janine