What's Your Next Move? Make It A Thoughtful One.

I was thinking last week about when I first started teaching fitness classes, back in my early twenties. I taught a Body Conditioning class at an all women's health club on Long Island and I can remember it like it was yesterday. Every Tuesday morning, barely awake, I’d drag my feet through the door with my black Nike swoosh baseball hat brim pulled all the way down to guard my eyes from the brightly lit room. As I would walk over to the stereo to set up for class, I’d hear all the peppy voices around me. The class was mostly filled with moms, moms eager to get moving and do something for themselves for the day before their schedules were hijacked by grocery shopping, laundry and after school activities.

I’d quickly realize in those moments I’d better give them everything I have because I had heard it’s not easy getting to class on time or sometimes at all for that matter.

Boom! The music would come on and I would be a whole new person. Ready for action and ready to whip those ladies into shape.

What I hadn’t realized then is they were the ones whipping me into shape.Shaping and molding me to be the instructor I am today. The moment I saw their minds wander off to “Gosh, I hope Lucy is warm enough at recess” or “Oh geez, I totally forgot to reschedule that dentist appointment for Mattie “, I’d reel them back in. Even if it was only for that moment, I wanted them to know they matter, they are strong and they really should get to know themselves better because I thought they were spectacular.

The best way I knew how to get their attention back on themselves was to be very specific with my exercise cueing. Instead of saying “ok, lay down on your side and lift your leg up & down”, I’d get nit picky. I’d use more words like “super straight leg with your toe pointed sharply” and “draw a line with that toe down & up with control”. FOCUS. BREATHE.

They would be in the moment and so was I. Together we became a greater version of ourselves be simply paying attention to exactly what we were doing and who we were in that very moment.

We were now all fully awake.

Have you ever experienced an awaken like this, share it below in the comment section. I'd love to hear about it.

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Motivation:

If you are going to exercise, be in it! I mean really in it! Get to know every little nook and cranny in your body and I promise you will see results faster, be excited to come back for more and appreciate everything you are made of.

Concentrate. Listen to who you are. Move with grace.

To get us moving in the right direction I want you to try the move (pictured below) after an exercise session you do this week.

How-to: Wide-Legged Forward Fold with a Chest Opener

1. Take your feet nice and wide with your toes pointed forward.

2. Inhale and lengthen your torso, reaching the crown of your head up toward the ceiling.

3. Exhaling, fold forward at the hips and look through your legs.

4. Bring your hands to rest on the floor. If your hands do not come to the floor, rest them on your thighs or a chair. As you keep your left hand in place, bring your right hand to your right hip. Keep your spine and the front of your torso long.

5. With an exhalation, straighten your right arm and reach toward the ceiling. Your arm should be vertical and your fingertips should point to the ceiling. Keep your hips as level as possible, twisting through your torso instead of the hips.

6. Turn your head to gaze up at your right thumb.

7. To release, slowly unwind and return both hands to the floor. Then, bring your right hand to the center and repeat the twist to the left for the same amount of time. Return to center.

Tips:

• If your shoulders feel constricted when you reach for the ceiling, place your top hand on your hip.

• If your neck hurts when you turn your head, keep your gaze downward.

• Do not lock your knees.

• Aim for aligning your ankles, knees, and hips. It’s common to lean back, placing too much weight on the heels.

• Never force the twist! Only turn as far as it feels healthy and comfortable; then, gently deepen the pose from there.

The benefits of this pose:

• Stretched hamstrings, calves, hips, low back, and spine

• Stretched and strengthened upper back and shoulders

• A calmer mind

• Relief from stress, anxiety, and mild depression

• Opened hips

• Relief from neck and shoulder tension

After you have tried this move, meet us on the JBird Fitness Facebook page and let us know how it made you feel HERE and feel free to forward this message to anyone you know who would benefit from moving and connecting to their body.

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This week's JBird Fitness workout video release is:

"Barre Express: Arms"

Grab a pair of light weights, have a chair nearby and get ready to work your upper body & more in this new barre style arm workout!

Not a JBird Fitness Member yet? Click HERE for a FREE 3-day trial.


See you at the next workout!
Janine

What's Your Happy Place?

I love sitting by the edge of the ocean. 

The ebb & flow of the water.

The reminder of how immense our world really is.

Low tide and high tide, dictated by the moon. 

The sound of the waves coming ashore and the calm of the ocean breeze.

It takes some responsibility off my shoulders.

It puts life into perspective.

It helps me hear my thoughts, memories and dreams clearly.

When I was a little girl I remember going to dance classes in the basement of my dance teacher’s house. The space wasn’t very big. It had one long wall of mirrors with a barre attached, a freestanding barre we could pull out to the center of the room when ballet class had over 10 girls, we used the laundry room to change from our school clothes into our leotards & tights and a small outcove with wooden benches was the spot to put on our dance shoes.

It wasn’t very big but it was a place where we came to be ourselves and dance our hearts out.

Our little happy place.

As I have gotten older my happy place has changed locations but the feeling I get when moving my body has remained the same. There have certainly been hurdles and changes over the years but when I am able to tap into the little girl that fell in love with movement so many moons ago, the smile is as genuine as it comes.

As we head into the Fall season remember this is a time of change yet introspection. This is a wonderful time of the year to recognize the things that make you happy, get rid of the things that you no longer need or want and embrace the new days to come with clarity.

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The focus for JBird Fitness this month is Self-Awareness and the workout videos have a barre influence. Why, you ask? 

1. The barre format incorporates strength, mobility & flexibility training, allowing you to find a natural flow to your movement patterns.
2. Barre workouts have a way of not only activating the large muscles in your body but also fine-tuning the small muscles as well. 
3. The high repetition style gives you ample time to practice the exercises and go deeper into the movements if you feel ready.
4. There is an emphasis on staying in touch with your posture and engaging the core.
5. JBird style barre workouts take all the principles stated above and fuses them with athletic, dance and yoga moves to make it more FUN and remind you of the playful times in life when movement meant freedom.
    

Let the month of September be about tapping into your happy place. 

Let us know what & where your happy place is and how you plan on getting there, in the comment section below.
 

Be YOU! Embrace the changes ahead…create your happy place.

Love,
Janine

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This week's JBird Fitness workout video release is:
 
"Barre Express: Total Body"
 
It is a full body routine that will look like you are in a ballet class but no barre or prior dance experience is required. Find the strength of your inner dancer and the endurance of your inner athlete, all wrapped up into a quick 15 minute workout.

Not a JBird Fitness Member yet? Click HERE for a FREE 3-day trial

Back-to-School = Back to YOU!

Last week we were talking about the summer coming to a close with vacation times wrapping up and I had said "What's wrong with that?".

Like everyone else I love down time and getting away from the day to day grind. But there is something also to be said about the routine and order that comes with going back home and the Back-to-School time of year. Now my kids are still pretty young. Sierra is only going into 1st grade and Nora is in Preschool, but I am actually looking forward to a more structured schedule in the weeks ahead. 

Is that crazy?

I like to think of the Back-to-School time to be more like New Year's resolutions. So after Labor Day (because that is when our kids begin school) I am going to be going to bed, no matter what, at 10pm. This is going to be so hard for me. But I know if I can prioritize sleep and get it as regular as possible (let's be realistic, I still have very small kids in the house, and I hear it doesn't get any better HA!), I will be able to not only take care of our home, and my business better, but I will be able to take care of myself BETTER!

And all because vacations are ending and school is going back into session.

Is there something you'd like to get back on track in the upcoming weeks?

If exercise is one of them, I'd love to help.

The members of JBird & I have been chatting on the website and our private Facebook group the past couple of months and it has made working out at home so much more fun!

Since we have actually one more week until the kids go back to school and are lucky enough to have a brother-in-law & sister-in-law who own a beach house, Ryan, the girls, and I are headed to Spring Lake, NJ  for most of this week. I will certainly be working out and most every day be doing at least one JBird workout.

I'd love for you to join me and also join in on the conversations we are having on JBirdFitness.com .

If you have never tried JBird before, click HERE to join us for a 3-day trial.

And start off the new school year setting yourself up for an A+ in physical education ;)

See you on the website,
Janine

Back to Reality

Even before our vacation ended last week comments were being made like, “Only a few more days until we are back to reality” followed by a big sigh. 

I get it. It’s the “thing” to say. But two things come to mind when I hear this phrase:

1. Don’t rush it!
2. What’s wrong with that?

Let’s start with #1. We are living in an age where we’re always looking to the next thing. It seems like life is moving super fast because of technology but the truth is, it’s all in your mind. Time is time. It has been the same since the very beginning. There is and always will be 24 hours in the day. So why does it feel like we are moving at warp speed?

We are distracted.

And when we are distracted, time flies by and we miss the things happen right in front of us. When I think of it this way, it scares the heck out of me. 

But here is the good news.

You control how you interact with time.

What does this have to do with fitness, you ask?

A lot!

Working out gives you a great opportunity to tap directly into your real-time reality. Frankly, the only thing that really exists in your world is your body and your mind. Yes, your partner, kids, co-workers and friends all exist. But in order to have the ultimate healthy and fun relationships you are looking for with these amazing people, you’ll need to know who “you” are first.

How?

By moving thoughtfully!

There is no better way to get to know who you are, in this very moment, then to move the actual body you are living in. The vessel carting around your thoughts day in and day out is not only extraordinary in it’s mechanics but your mind can connect to your body to make it…

This is where consciously working out and the thought “don’t rush it” collide.
 

When you exercise, use and connect the dots between your body’s movement patterns and your thoughts. Throw away any ideas, lists or events, running through your mind and commit to being in the moment. When you do this and continue to practice moving with this method, the more it will spill over into your day to day life.

Be picky. Execute exercises like it is your business. Be focused. Mindful. And get to know yourself better than anyone else on the planet. 

Appreciate your strengths, acknowledge your weaknesses and make them work together to fully embrace what you have to offer the world.

Let’s try it!

Check out this Fit Tip by clicking the picture. Listen to my cues to get you in all the right places and enjoy your body today!

Next week we’ll finish this conversation of getting back to reality and why I say “what’s wrong with that?”.

Until then I challenge you to use this mind/body method in whatever exercise you choose to do this week, whether it’s swimming, running, spin class or even a JBird Fitness workout video.

Take your workouts to a new level and LIVE IT UP!

And if you know of someone who could benefit from this message, please forward & share it with them. 

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Inspiration:

Looking to spice up your workout routine? Check out how to become a JBird Fitness member HERE. New membership option have arrived for everyone and every body!

Music: Soul II Soul "Back to Life"

With Love,
Janine

The Unplanned Fitness Vacation

After working on cruise ships for 3 years, back in my late 20's, I have maxed out my days sippin' on pina coladas on the beach and have swapped out my vacations in the sun for more mountainous adventures.

Truth is, I spent my childhood going to the Adirondacks in upstate New York for family vacation time. And since I grew up on Long Island, 15 minutes from miles and miles of beaches, it was a real treat. 

The cool crisp air in the morning and evening, enough to throw on a hoodie, the calmness of sitting by the lakeside and taking a swim out to the raft or a row boat ride to go fishing, has always put a smile on my face and a lightness in my heart.

Now that is my kind a RELAXATION!

But this fitness chick always needs to throw in a little action. So this vacation we spiced it up with hiking and paddle boarding. And I even swam across the lake and back. 

• (top right) The Lahr Clan made it to the top. YEAH!! If you didn't know Lahr is my married name. :)

• (top left) Nora, my 3 year old, did awesome! But in the end, mama had to help out a bit. I'd say I earned my beers on the beach later that day from the extra 30 lbs. I carried down the mountain.

• (botton two pics) My husband, Ryan, putting on a show for the kids. It was his impression of JBird Fitness. LOL

So we made it up the pretty steep incline to overlook Loon Lake (where we were staying) with four kids, 7 and under. Not bad, right!

The next day we took a break to visit Bolton Landing, a super cute lakeside town on the west coast of Lake George and then headed down to the actually Village of Lake George.

But then the next 2 days we rented a paddle board from the local marinaand so glad we did. I have been wanting to try paddle boarding for some time now and not only did I enjoy it but everyone we were with loved it too. We were vacationing with our good friends and we all took turns floating & paddling our way up and down Loon lake, sometimes solo and sometimes with kids in tow.

My last  "workout" of the week was an impromptu swim across the lake. Mind you, I am NOT a swimmer. In fact, swimming is something I know would be amazing to throw into my repertoire but I just don't love it. So when I get an urge to challenge myself and get to the yellow raft across the lake, I go for it! It only took 15 minutes to go there and back but let me tell, it was a tough 15 minutes. But I wasn't alone. Ryan had Nora and Parker, my friend's 6 year old son, on the paddle board riding along side of us and then Josh, Parker's dad, swam with me. 

I was so excited to get back. It has been years, 3 to be exact, since I tried that and 3 years ago I was dying. This time, even though it was tough, I felt really good after. So, I sat on my beach chair and enjoyed a can of sparkling rose, wine spritzer. 

And boy was it tasty!

See fitness doesn't always have to be a chore, it can be fun and enjoyed with other people.

I'd love to hear about your summer adventures, whether solo or with friends and how you are making moving interesting and a part of your season's memories to come. 

Share below in the comment section.

And next week we will get back to talking about moving with precision and keeping the fun factor top priority on JBird Fitness.

Talk to you soon,
Janine

Moving With Precision

Do you happen to watch any of the dance reality shows? In the summer I’m not a big t.v. watcher but I do DVR “So You Think You Can Dance” and now, the new “World of Dance” shows.

I am in awe of the talent, the energy, the intensity and the vulnerability of these young artists. It really is an extraordinary art form. Back in my day, all we could take was tap, jazz and ballet. There was no offerings of Lyrical, Hip Hop or Contemporary, let alone Krump, Ballroom, or Animation.

If I have completely lost you, go check it out. It’s inspiring to say the least. The dedication and passion within the souls of these dancer’s generates unbelievable performances where the athleticism continues to elevate.

Can you tell I love dance? Ha!

I do have a point here, I promise.

I am sitting here thinking about this blog and wanting to tie in the theme of moving with precision and the above images keep popping up in my mind. As a dancer precision coupled with fluidity is the movement goal.

Maybe that’s why my brain can’t half-ass a workout. Form to me, as a fitness pro, is paramount...well, you need to be having FUN while you are at it too but if your form is sucky then crappy things happen.

You risk injury.

Your mind starts to tell your body to move badly, even when you’re not exercising.

You won’t see the results you want.

I didn’t mean for this to get so serious but I just realized why I am so sore today and why...
 

Doing Less Can Be More

Two days ago, I took a new class. The instructor asked us to do 40 reps of 6 different exercises then repeat all 6 exercises for 30 reps, then 20 and then finally 10 reps.  She encouraged us to work at our own pace and focus on full range-clean form. The catch, we only had 25 minutes to do the workout. As I glanced around the room I saw people whizzing through the reps, but I stayed steady in my rhythm, knowing I would be sacrificing my body position, the weight I knew I could handle and depth of movement, if I tried to keep up. And so glad I did.

I went into this class wanting to be challenged to work my muscles in ways I don’t normally move them. And even though I didn’t complete the workout in 25 minutes, I know I got the most out of my time.

Now the goal was not to get sore. But this is one of those sorenesses (is that a word?) that just triggers enough reaction in my body to wake me up.

It is making me sit taller.

It is making me appreciate the strengths I have.

It is making me aware of the things I need to work on.

It is making me think differently about the JBird workouts I create.

It is making me a better person.

By paying attention to the details, I found out new things about myself.

By not competing with anyone else, I rediscovered my ability to be committed to “me”.

By living in the moment, I found a new way to love myself.

Moving with precision whether in exercise or in your day to day biz can have a profound & positive effect on your everyday life.

Take advantage of your ability to hone in on your true being and LIVE LIFE TO THE FULLEST!

If you have a story to share about eye opening moments, please share below in the comments.

The more stories we hear about life's discoveries and happy times, the more we can find it within ourselves to smile genuinely everyday at our own unique journey.

And if you know of someone who could benefit from this message, please forward it to them. 

With Love,
Janine

3 Different Women with the Same Fitness Goal in Mind

If you have ever worked out with me you know I LOVE options. Why? Because there is no single workout perfect for everyone. So I've decided to apply this same principle to the Membership Options on JBirdFitness.com

I have come to realize in this past year of developing JBird that one size doesn't fit all when it comes to your workout needs. You may be looking for an affordable supplement to your already existing fitness routine, someone else could want a group fitness experience in the comfort of their home and others may need a more hand-held experience to fully get back on track.

Why limit ourselves as a community when we don't have to?

So I have re-invented the JBird Fitness Membership Plans to be "The Right Fit For YOU"!

3 Different Options For 3 Different Women...
with the same fitness goal in mind.

FEEL HAPPY IN YOUR BODY.

I am now offering three different plans.

One for the self-motivator. You don't need anyone to wake you up to workout. Your eyes perk open before the sun rises and you are excited to go. Or maybe lunch/dinner comes second in line before you choose to sweat it out after work. Nothing distracts you from the one thing you look forward to everyday. 

One for the chick who loves the energy of a group fitness studio or being part of a team. You get excited to check off your daily workout and you surround yourself with women who aren't afraid to sweat.

One for the woman who does it all but...you've been focused on different aspects of your life. Working out was always way more than just burning calories. It made you happy for inexplicable reasons and you want that feeling back. You are ready now and more determined than ever. 

Which women are you? Click HERE, pick a plan and let me know.

Fit Tip #57: Bird Dog for the Abs & Back

3 Ways To Keep Summer Fresh, Light and Filled with Fitness Fun!

Right at the beginning of summer I gave you some ideas to shake up your exercise routine, by being inspired by nature, the people around you and even to listen to your own dreamy self. How is it going?
 

I ask because we are smack dab in the middle of summer and this is when everything goes awry. Vacations have either whisked you off to la la land already or they are about to and for the most part that is a GREAT thing. We all need to unwind and enjoy life's pleasures but completely letting everything fall by the waist-side can make you feel unhealthy & gluttonous by season's end.

So I am checking in with you.

Have you been enjoying your summer? How’s your energy level? Are you still moving your body everyday? 

Better yet, I want you to check in with yourself. This is a GREAT time to fine-tune how you plan to happily engage in the rest of your summer by finding a balance between playing, eating good food and relaxing.

Sticking to these 3 Simple Rules can help you have a summer bursting of fun filled times & memories without the blues come summer’s end.

1. Wake up EVERY morning and move -  During the first couple of weeks in June I found myself getting distracted by the excitement of the season. So I had to alter my plan and make sure I worked out first thing in the morning. Normally being a midday exerciser this threw me for a loop but after 3 days I got used to it and was so happy to have “me” checked off my list for the day. 

2. Take advantage of summer's lite fare - Smoothies,Veggies and Fruit, Oh My! Start your day with this smoothie HERE or balance out the burgers and hot dogs with a side of veggies or fruit. I LOVE grilling up sliced zucchini, a mix of bell pepper strips and chunks of red onion on our veggie basket with just a drizzle of olive oil and a few cranks of salt & pepper. It only takes 10-15 minutes and it’s simple, healthy and feels light in your belly.

Tip from my husband, Ryan, be sure to toss the veggies every couple of minutes or they will stick and burn to the tray.  Don’t have one? I found the one we use on the Target website HERE, it’s only $19 and totally worth it. 

3. Once you have completed #1 & #2, rest up - Some days this might mean going to sit quietly on your porch, at a park or at the beach and reading a book. Other days it may be calling up some friends and enjoying a bottle of wine. I’m LOVING my Rose this season, so crispy, light and fruity. 

By simply following the above you will find a balance of body, mind and soul, feel great and enjoy the weightlessness of these last few summer week’s.

Weightless by Natasha Bedingfield

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New JBird Fitness Membership Options Coming Your Way:

Last week I started a conversation about getting together more, supporting each other in our fitness goals and keeping it real. Well, I have come up with a way to do it all. Keep your eyes open on Wednesday for a follow up email letting you know about the new direction JBird Fitness is taking. I’m excited for you to see and join in. 

If you are not currently receiving the JBird Fitness Newsletter, subscribe here and you will also receive FREE access to one of our member's favorite 13 minute video workouts "Kick It!: Core".

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Lastly, I have to give a huge shout out to my baby girl, Nora, who turns 3 TODAY! Oh my goodness, my baby isn’t so much my baby anymore but in my eyes she always will. This cutie is always so happy and ultra polite. No joke, she says please and thank you for everything, which adds to her cuteness. All that aside, she teaches and reminds me everyday that life should be light and fun. And…we should all SMILE MORE!

Happy Birthday Cutie Pie! We All Love You To Pieces!!!

Fit Tip #56: Tricep Exercise Options

Uniting To Live A Happy Fit Life

The other day I started to write down my thoughts. In my head I was having a conversation with you. I was hoping by jotting it down on my laptop it would give me greater insight to where JBird is flying to next.

Even though it's incomplete I want to share it with you.

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Dear Friend,

I want to start having more conversations with you. 

I miss chatting with clients, students and members at the gym.

You are my peeps now and we are in touch but it's not enough.

What if we could check in with each other every now and then?  Hell, what about everyday?

Wouldn't it be FUN to be engaged in conversation with people like ourselves more? Not just peeking into people's lives on social media but actually meeting up at the end of each day, supporting each other when it's crazy and celebrating the good times together!

I'm talking about our real lives. Not the perfectly posed picture posts we see on Facebook or Instagram.

I'm talking about sharing the real everyday you. 

The girl who wakes up in the a.m. with no make up on and hair a mess.

The mom who forgot to brush her teeth because you got interrupted in your morning routine.

The sweaty chick getting your workout in.

The lady who smiles at everyone to lift up their day but has a hundred things on your mind.

And even...

The woman who jumps out of bed to do one last things, because a woman's work is never done.

I know what I am suggesting is not the norm in today's day in age but it would be so liberating.

Our little secret girlfriend group.

True girlfriends.
 

The completely non-judgmental, totally there to lift you up kind of girlfriends!
 

Real girlfriends, moms, working women, and forever chicks.

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I haven't put together all the pieces of the puzzle and normally I would be afraid to put any incomplete thought out there. My perfectionist self feels like I have to give you a polished blog every week about "how to get fit". But I'm letting my hair down and getting real with you. 

Yes, this is what I look like in the morning.

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My journey in developing JBIrd Fitness has been exhilarating and exhausting. But I know these thoughts, the thoughts above and many others, do not come to me because I am crazy or alone. 

Living a happy fitness lifestyle is WAY more than dialing in a workout here & there.

Happy is the key word. Happy is the feeling I want you to feel about yourself when your exercising and when you're not.

Wouldn't it be better to do it together?

I am working hard to figure out the next steps but as I continue working toward making JBird a place where you feel excited, free and happy, I need your help.

I want your insights.

I respect you.

I need a real girlfriend moment right now.

Please let me know what this email stirred up in your mind.

Even if just one word popped into your head, email HERE and let me know.

I will also be posting this on the JBIrd Fitness Blog page HERE. If you are daring to be different and get real with me right now, leave a comment below. 

Either way, let's get the conversation going.

With Much Love & Appreciation,
Janine

P.S. If you have a friend, sister, mother, aunt, cousin, colleague, etc..that you think should share in our conversation feel free to forward this email or share the blog page on social media.

The more like minded women we can rally up the more FUN this is going to be! 
 

Fit Tip #55: Mindful Muscles

3 Ways to Keep Smiling At Your Body Moving This Summer!

Between summer being in full swing and JBird Fitness celebrating its one year anniversary, I feel like I am on a roller coaster ride.

I am finding that as much as I try to plan even just one day's events, my schedule is thrown in all kinds of directions. So I am going with the flow. 

When I have conceptual ideas about where JBird is going next I quickly write it down, realizing Nora may pull me away to show me a butterfly or Sierra might ask me to go play basketball.

I don't want to miss these special moments with my kids or any moment right in front of me for that matter. Being creative, unconventional and open to new ways of working, keeping the house together and exercising have been extremely helpful.

So I want to give you ideas to keep your mind thinking of alternatives ways to continue moving, stay healthy and feel happy.
 

Idea #1 - Workout with the kids
It doesn't sound ideal and even practical but this one works better than you think. 3 things to consider:

1. It becomes playtime with purpose. If you have young kids it teaches them how to focus on specific tasks. If you have older kids, it helps them create a connection & confidence in their body.

2. You become yet another great role model for them, as a health conscious mentor.

3. THIS IS A BIG ONE! They learn mom needs time to nourish herself too.

Idea #2 - Go for a walk

My best thinking time is when I simply go for a walk. Whether I am day dreaming, thinking of days past or getting geared up for the future, walking has a therapeutic effect. The cool thing is, you don't have to plan this one. Even if you only have a 15 minute window before you need to meet up with someone or pick up the kids, put down the phone, get out of the car and WALK!

Idea #3 - Scrap doing your normal workout and try something different. 
If your typical workout takes an hour that is a lot of minutes in the day to take away from spontaneity. So do this quick full body circuit to jump start your day and then enjoy whatever comes your way.

Full Body Workout Circuit: 3 Rounds of 4 Exercises
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)

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

Want more? Take advantage of the Guest Pass on JBirdFitness.com. It is only going to be available for the next 3 days. The workouts are quick, can fit into any nook & cranny in your day and even go on vacation with you. CLICK HERE to sign-up now!

Cheers to FUN days in the sun and enjoying the beauty surrounding us!

Janine

Fit Tip #54: To the Core Kickboxing

Workout Music To Get You Moving!

My head is spinning.

Once again I have been a little quiet on the social media scene and for good reason.

JBird Fitness is fast approaching it’s one year anniversary and instead of partying it up and spreading the exciting news, like most businesses in my position do, I have been doing a lot of soul searching.

Don’t worry, I’m not going to go too deep here, but I have learned so much in the short period of time I have been on this new venture with JBird. I have had times where I found myself completely clueless of how to move forward next, some crazy breakthroughs, and major moments of reflection.

I have been in the fitness biz for over 20 years. When that number hits my rational mind, I think “how can that be?” And then I pull myself together and say, “Because you love this sh*t!” And when I say sh*t, I don’t mean it in a bad way. On the contrary, it’s in the best way possible.

Since the very first days I stepped into a classroom as a fitness instructor I knew I had to pursue this career. I love seeing your face light up when you’ve finished an amazing workout and that smile you give when you are walking out the door, saying “thank you”, when all I want to do is give you a huge sweaty hug back and say ”No! Thank you!”.

Not to reveal too much, but I want you to know I am working on getting those moments back into our lives. I am determined more than ever to be connected as a fitness community and bring the FUN back into exercising & moving.

THIS IS A WARNING. WE WILL BE HAVING MORE FUN THAN EVER, EXERCISING TOGETHER, IN THE DAYS AHEAD.

There are some logistics I need to work on but stay tuned because it’s about to get a little CRAZY on JBirdFitness.com.

Otherwise, I am here to bring more inspiration your way and since I, myself, was looking to shake things up guess where I went?…iTunes, of course!
 

I’ve been so busy, I hadn’t made a summer music playlist yet and you know from my blogs past music really gets me inspired & motivated to take on any job in front of me and bonus, it always brings a smile to my face.

So I am passing on the joy. Click HERE to listen to my Summer 2017 Playlist on Spotify. It’s totally free to listen, you just need to set up an account. But I get it if signing-up for yet one more app is not what you were lookin’ to do. So I am posting a picture below of the playlist so you can also browse and use whichever music searching/downloading/listening means you wish.

Music has the power to move you in ways I never could, so listen up and enjoy!

Warning: Not all of these songs are squeaky clean. I like music with a great message but sometimes I just simply like the beat. 

Have FUN listening and I’ll be in touch soon, when all the insane ideas swirling around in my head have taken shape & are ready for you to enjoy.

Until then, keep working out with a smile and remember laughter is the best ab exercise!  :)

Janine

Fit Tip #53: Exercise: Ideas for Warm-Ups

Set Yourself Up For Fitness Success!

Are you ready for this weekend? 

For me that means bracing for impact, as my brother-in-law & sister-in-law throw an annual 4th of July party down at the Jersey Shore.

Although the weekend is filled with fireworks & fun, I prepare myself mentally for the whole family taking a trip to nuttyville. All rules go out the window, our 2 1/2 year old will be up until all hours of the night partying with her older cousins, there will be drinking (birch beer for the kiddies and a margarita machine for the adults), my 6 year old will ask for a hundred treats and I will give in because it's that kind of weekend, and no one, I mean NO ONE will get much sleep.

Did I mention working out? Nope. I'll be lucky if I get a morning on the boardwalk.

But that's ok. 

In the old days I used to be obsessed with keeping a somewhat normal schedule, be critical of what was going in my mouth and without a doubt I would log in a couple of hours to exercise, no matter what.

I'm not say I'm going to go hog wild, stuff my face, drink like a fish and be lazy. But I am going to chill out, even throw my feet up and really enjoy where I am. 

Sierra and I even have plans to go fishing. I'll have to tap into my yogic patience for that one.

Now don't get me wrong...

I'll throw my running sneakers in the bag thinking maybe I'll get two days in but realistically only get one. Not to set myself up to fail or do less, but to be kind to myself when the unknown pops up and be happy that I at least will have one really great workout in rather than two half-a** ones or less than I was hoping. 

The key to having that GREAT workout, is having a quick, no-brainer idea of what you can accomplish in the precious moments you get to escape from the beach house, busting at the seams with guests.

Oh wait, that's me. But could be you too.

I'm not completely certain if it will be a walk, jog, or run. It'll depend on the particular morning I get out there but there are a few moves I keep in my back pocket to end my "outdoor" workouts so I feel strong and ready to take on the day.

Since they are a great combo together, hitting the whole body, thought I'd share them with you before the weekend begins.

(click the picture below to view the video)

At the end of my workout I'll most likely do 12-15 reps of each exercise, stretch and call it a day. But if you simply wanted to use this as your whole workout, go for it! 3 sets of 12-15 reps like a circuit would be awesome!!

Set yourself up for SUCCESS and you will be a Happy Camper this season!

Love,
Janine

P.S. Your success may be finally having chance to try JBirdFitness.com, so don't let me discourage you. The 7-Day Guest Pass is still available but will not be around forever. Last chance to have a free peek at the video library and everything we offer, as this offer will end soon. CLICK HERE to take JBirdFitness.com for a test drive, I promise you will LOVE IT!

Fit Tip #52: Side Lunge for Low Body Strength

Happy Summer Days & A Fitness Challenge For You!

If you follow me on social media you may have noticed it's been a little quiet on the JBird Fitness Newsfeeds but that's not because I have been putting my feet up & relaxing. In fact, my feet are still feeling the craziness of walking the equivalent of 150 city blocks and romping around an amusement park on back-to-back days.

It wasn't planned that way but when mother nature is calling for rain and you want to take a couple of day trips with the kiddies before camp starts, you do what you gotta do.

And it was AWESOME! Exhausting, FUN and awesome! 

So since I was so busy reminiscing in NYC and riding on monster trucks this week, I am going to keep this newsletter short.

Wishing any Dad's out there a Happy Father's Day and hoping you all had a wonderful week, celebrating the men in your life.
 

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Challenge of the Week: Bridge

What does your body need this week or on a particular day? 

Bridges or Bridge Pose?

They are different. Very different. And you get to choose.

Bridges are to tone & strengthen your backside & core, including your gluteus maximus (I just wanted to say that LOL) a.k.a your butt, hamstrings, your back muscles and core. As you go up & down, consciously firm up your butt & hamstrings for a concentrated contraction and even get a little inner thigh work as you keep your legs parallel. Do 12-15 thoughtful reps, take a rest and repeat for 2 more sets.

Bridge Pose, on the other hand, is a great pose to hold as a heart/chest opener. Once you are up in the pose, keep the butt firm but not tight and the chin pointing up with the back of the neck long allowing the throat to be open. Take some deep breathes for 30-60 seconds and then release back down. If that felt good, feel free to go for 2 more. Bonus: Bridge Pose improves digestion, helps alleviate stress and calms the brain.

So you decide my friend, which one is for you. And when you're done let us know how it felt in the comment section on the JBird Fitness Blog page HERE.

This week:

The JBird Fit Tip of the week shows you a different way to tone & strengthen your thighs without having to do a squat or leg extension. Check it out HERE!

This week's new video release, "Aspire: Butt & Thighs". A killer workout for the lower body, requiring no equipment and only 15 minutes in length. It will be available HERE 6:00am EST tomorrow.

A 7-DAY GUEST PASS is now available for anyone new to JBirdFitness.com. Come play with us, try the new workout above and 50+ other videos to choose from.

Have FUN,
Janine

Fit Tip #51: Thighs, No Squat Required