Janine Lahr Janine Lahr

Muscles, Joints, & the Mind, OH MY!

I want to give you a heads up on some changes going on over here with JBird.

First, workout structure. 
Wow, that sounds so boring, doesn't it? 

But it's really not. In fact, it's what can make a workout boring or dull, opposed to exciting & enjoyable. 

Seriously!

How you layer your fitness routine makes a difference. More importantly, switching up and changing your workouts can make ALL the difference in seeing results, feeling positive effects and having FUN! 

And you know I am all about having FUN with fitness. There's no reason not to.

Back to "workout structure", or shall I say workout names. Going forward you will no longer see "warm-up" as a video title.

And here's why:

  1. Whether it is now or in the past when I was teaching class in a studio, students knew the moment we began, we were working. So, the phrase warm-up seems like an understatement.
  2. The purpose of these sequence of movements & videos are waaayyy more than just warming the muscles.
  3. I always thread core/ab work throughout every video.
  4. Addressing the movement of your joints and engaging your mind/body connection are equally targeted.

So..."Mobility" is going to be our new title name for these workouts.

Now you may just think this is semantics but it goes deeper than that. 

JBird Fitness is all about feeling great in your body by genuinely experiencing the effects of a movement practice. In turn, living life freely with curiosity & confidence. 

To do that, you must have a positive and playful mindset first. 

And the word mobility not only stands for literally moving easily/freely but it also embraces emotional flexibility and versatility.
 

Now, I mentioned earlier, the importance of layering your routines. I feel this name, Mobility, will make you realize these workout training techniques (or JBird videos) can be done at any point during your day or during your workouts.


Versatility in your mind as well as in your movement sequencing will keep you engaged, promote a healthier balance in your physical being and get you excited to come back for more.

More to come about that, next week. (hint: a new FREE workout video is coming your way, so be sure to look for your Newsletter again in your inbox on Sunday)

Talking about FREE...if you didn't notice, I've sent this email a little earlier than usual because I don't want you to miss out on the trial offer I had sent out last week.

Today is the
last day
to try JBirdFitness.com for 14 days.
Yes, that's 2 weeks of flying on a fitness high for FREE!

Click HERE to sign-up!

Oh my goodness! There I go again sounding like some cheesy ad, but I need you to understand I only get this excited about things I am passionate about. And I am over the top, beyond excited about everything JBird Fitness offers. 

So, go sign up, start moving and enjoy flying JBird style!

See YOU at the next workout :)
Janine

P.S. Coming up:

  • Tomorrow's Video Release: Grab a small towel for Fit Mix: Stretch, to de-stress your WHOLE BODY!
  • The Ultimate Dance Workout is BACK! Starting April 8th (details to follow)
  • 21-Day Challenge starts May 1st
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Janine Lahr Janine Lahr

A Gift From Me To You

WARNING: THIS BLOG CONTAINS A RIDICULOUS AMOUNT OF WORDS AND NO PICTURES. So, not me. But when I started to write, I couldn't stop myself, I got so fired up. I promise you it is worth reading all the way to the bottom and when you do, there is a gift waiting for you. Yes, a little (well, actually BIG) gift at the bottom of all of this. So, get reading. 

After I wrote my blog last week I started to laugh at myself. It probably seemed a little ridiculous I was so proud of myself for starting to prepare my kids lunches the night before school. It certainly isn't a mind-blowing, never-been-done-before concept, especially since my social media news feeds nowadays are flooded with week long "meal prep" ideas. And then...I started to smile real big because I realized why I was so happy with the little changes to my daily schedule and how I could better relate it to you.

See, the people posting these amazing looking meal prep posts have me hooked until they say, it only took me 3-4 hours to cook all my food for the week. 

3-4 hours?!?

I don't have 3-4 hours in any given day to do that. I would love to. But it's just not realistic. At least right now.

My life is full. Yes, FULL.

To take a large chunk of my day to do something like that isn't practical, but if I could spread it out to 15-20 minutes a day (hence, making the kids lunches the evening before) I could manage it and feel accomplished.

(the big aha moment)

Hey, wait a minute...That's what JBird Fitness is all about.

HOLY CRAP, that's why it made perfect sense to me.

No, this is not me going off on a tangent or rant. It's the WHY I created JBird in the first place. The very WHY IT EXISTS and why we are even chatting right now. 

I started JBird Fitness to help anyone knowing they need fitness integrated into their life or are missing something in their current routine and need a manageable & accessible solution.

This is going to sound like a cheesy infomercial but I don't care because you need to know exactly what JBird Fitness offers in order for you or someone you care about to take advantage of it's benefits.

So here it is:

Did you have a life changing event happen (ex: got married, broke-up with someone, had a baby, lost your job, got a new job, lost someone you loved, fell in love, etc...) that got you off track from your fitness lifestyle?

Is your life busy?

Do you have responsibilities that consumes the majority of your day?

Does it feel impossible to add one more "to-do" on to your list, but you KNOW you should be working out?

Do you feel like you are missing something in your current fitness regiment?

Does your weekly fitness program have a healthy balance of heart pumping movement, strength conditioning and flexibility/mobility training?

Do you look at other people integrating fitness into their life, feel their positive energy/happiness and want that same thing for yourself?

I ask these question because I developed JBird Fitness to help put a positive spin on all of your answers.

Whether time is tight, life is unpredictable or your're looking for balance, I've made working out attainable and totally do-able in your current lifestyle without throwing off your complete schedule.

How, you ask? 

I have broken down workouts, which I used to teach as a one-hour routine, into 12-15 minute segments, including cardio, body conditioning (traditional and barre) and yoga/stretch. And I have layered in modification & challenge options throughout the videos so you can start off slowly or make it as intense as you'd like.

This way, if 12 minutes is all you can spare one day, you can still workout and feel great in your body.

But it gets better... (WOW, infomercial cheesy to a whole new degree, LOL)

BUT YOU NEED TO KNOW...

If you have more time or still love a longer workout, each video (released every Monday) eventually goes into the video library (filled with 40+ videos) and at the end of every month, those videos create a Workout Collection, which can be pieced together or done in it's entirety to create a 30-60 minute routine that is completely cohesive. No repeat exercises or patterns, working your body from head to toe and fusing together all the fitness modalities (cardio, strength & flexibility).

And MEMBERS ARE LOVING IT!

The crazy thing is, we have:
athletes
people getting back into working out
moms with little kids
moms with big kids
students
dancers
runners
cyclists
people who work from home
people who travel for work
people who work crazy hours
men (yes, MEN) and
women (ha, had to write it)

The site is so versatile, most everyone can benefit from it.

So I need your help.

Spread the word. 

Tell everyone and anyone about JBirdFitness.com, because we ALL need to move our bodies to live a happy  long life. Our bodies are meant to move, so MOVE THEM! And...HAVE FUN DOING IT!

And now I am going to make it easy for you. As I have said in the past, sometimes I am going to throw a little surprise at you and today is one of those days.

Because I get so amped up about helping people to move and want YOU involved, I am giving you a FREE membership to JBirdfitness.com for the next 2 weeks.

All you need to do is click on the link below, hit "START MY FREE TRIAL", fill in the info and you will have complete access to JBirdFitness.com for 14 days!

And to think... this all came from me chatting it up with you about prepping my kids lunches the night before. HA!

Well, this email has been long enough, it is time to get your butt moving. This offer is only available until next Sunday (March, 26th 2017), so sign up and spread the word TODAY!

CLICK BELOW:

14 DAYS TO FLY ON A HIGH WITH JBIRDFITNESS.COM

With LOVE and excitement for you to get moving with us,
Janine
 

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Janine Lahr Janine Lahr

Small Change BIG IMPACT!

Organization, planning and efficiency are this week's blog theme. I know it's not very sexy and may seem daunting, but after my crazy whirlwind of a life the past several weeks, I had to take serious reconsideration of my daily schedule.

Being a more creative type has made my life as a mom and business owner challenging. My inner soul wants to fly by the seat of my pants and make decisions "in the moment". But to grow a business and be a prepared mommy, that is not going to work. Rather than stifle my carefree self, I started thinking "what are some little thing I can do, that would make a big impact on my day".

FullSizeRender 3 (1).jpg

And here is what I found in this first week. 

First, the kids. I have been preparing their lunches in the morning, but with our new move and Sierra now taking the bus, this is not a realistic option, as she needs to leave for school 30 minutes earlier than before. So, I not only have been preparing the night prior but I have also been coordinating it with our dinner leftovers. And now I am wondering what took me so long to do this. I am always telling my students to work smart and be efficient, so I took my own advice and guess what? It worked!! There is now more room in the a.m. for the unexpected and any mom out there knows there is ALWAYS an unexpected.

To get the ball rolling, I started with my dinner menu board. Not only does it look super cute but when the kids (and hubby) put up their nose to asparagus being a side dish for the evening, I say "look, it's on the board, there is nothing I can do about it" (with a little snicker). All kidding aside, my once non-veggie eating kids are now asking for parsnips and peas for lunch.

Now for #2, small change but big mental mommy shift, delegating house duties. I have a tendency to think I can get it done faster & better. Which may or may not be the case. Who are we kidding, it's definitely the case LOL. But either way, life changes call for something I dread...asking for help.  Yes, I am the stubborn woman who thinks she can "do it all". But I am quickly learning that doing it all with aggravation is only putting stress on my shoulder and making my family equally unhappy from my ranting & raving. So, I have officially relinquished my chores of washing the darks and lights, passing this lovely task to my husband. I came to this decision when I realized I was running around the house one evening trying to get everything in order, had a load of laundry still to fold, and then I saw Ryan, relaxed as can be, sitting & watching a 76ers basketball game. Instead of stomping around the house in more frustration, I grabbed the basket of clothes and plopped it on his lap. Which he didn't even flinch at. Then I asked "can you fold these clothes?" He replied, "Yep." Wow, "that was easy" I thought. Once again..."why haven't done this before".

Finally, the last test I conducted this week was all about me. Now, I have said before, scheduling workout time is not an issue for me. I know it's a non-negotiable. Beside it being my profession, it has too many benefits to ignore (hint hint). But a consistent yoga practice has been lacking in my realm and is definitely needed. Consistent is the key word here. After doing three yoga practices this week (spanning 15 mins to 60 mins) I now remember WHY consistency is a major game changer. No, I definitely didn't burn as many calories as I would have from a HIIT workout, but the connections you make with your body & mind, even in a short yoga routine, can transform how you engage in all your other activities. I have already felt a dramatic shift in my mindset and my body in just 7 days. Now I am not selling you a program that is going to get you ripped and bikini ready in a super short time. But I am telling you, taking time to be quiet, tap into your full body and listen, has the ability to reshape your world in a most positive way.

So...the move of the week is going to be, of course, a yoga pose.

Warrior 2

1) Stand with your feet wide; about 4 to 5 feet apart.

2) Turn your right foot slightly in and your left foot to the left 90- degrees. Align the left heel with the right heel.  Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.

3) Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor.

4) Stretch the arms out to the sides, parallel to the floor. Keep the sides of the torso equally long and the shoulders directly over the hips. Turn the head to the left and look out over the fingers.

5) Stay for 30 seconds to 1 minute. Continually inhaling and exhaling smoothly. Reverse the feet and repeat for the same length of time.

Benefits

  • Strengthens and stretches the legs and ankles
  • Stretches the groins, chest and lungs, shoulders
  • Stimulates abdominal organs
  • Increases stamina
  • Relieves backaches
  • Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

You may be wondering what all of this, beside the yoga pose, has to do with working out. And I am here to tell you, everything! Integrating fitness into your lifestyle is not just about burning calories, lifting weights and grinding it out, it is all about changing  and consistently sticking to a health & wellness mindset.

By organizing your daily life to be more efficient, you can leave room for more walks in the park, quiet time to read or committing to a regular yoga practice, like I did this week.

The littlest change can have a great impact on how you feel in and about your body on a daily basis. So your CHALLENGE THIS WEEK, make a small change and then share with the group on the JBird Fitness Facebook Page HERE how it impacted your life.

Change is good! Change is uplifting! Change keeps your heart young! 

Fly high, my little birdie, FLY HIGH!

Love,
Janine

Members: TOMORROW'S Video Release is Fit Mix: Total Body. Grab a pair of 2-5 lb. weights for this workout and be ready to work both the upper body & lower body at the same time. 

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Janine Lahr Janine Lahr

Fitness Goals Made Easy

Double duty today as the JBird #NewYearBestYou Challenge group only has 3 more working days to go. Today's tasks: Flow Series: Upper Body ✔️and Total Body Strength: Yoga ✔️. These two #workouts felt awesome after spin class. If you are looking for a "supplement", to balance out your fitness routine JBirdFitness.com is the place to go. Check out our 3-day FREE trial and see how it will work for you. Click link in bio for more details. #fitnessgoalsmadeeasy#exerciseeverywhereandanywhere#anytimeworkouts #cardio #barre#bodyconditioning #yoga #stretch

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Janine Lahr Janine Lahr

Beat the Statistics!

I heard a really sad stat on the radio today. They said more people will make a stop for fast food rather than go to the gym today (being the first Thursday in February), according to statistics from years past. Let's prove them wrong. Get a quick #workout in or #goforawalk, then make a #healthymeal or have a #smoothie. If you want to indulge, enjoy a glass of red wine. But make a positive choice to keep your 2017 goals moving in the right direction. #youcandoit

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Janine Lahr Janine Lahr

Warrior III in Action

Here is a FUN #exercise for you to strengthen your #hamstrings, #core, inner & outer #thighs and #improvingyourbalance 
Warrior III in Action: Lightly hold on to a chair or countertop, and point/touch your toes on the floor as you extend one leg behind you. Hinge forward at the hips, keeping your body in a straight line and keep your core engaged. Then slowly rise back to your start position. Do this 15x on the right followed by 15x on the left for 3 sets. Options: 1) reach one arm forward or 2) go hands-free. 
#workout #jbirdfitness #flyonafitnesshigh

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