Setting Your Fitness Game Plan

I can’t believe it’s a snow day here in PA. I was really looking forward to getting back into a routine this week. But you know what? Even if this storm didn’t hit my little town of Doylestown, I probably would have been off kilter from the holidays still anyway. So I’m throwing my hands up and surrendering.

But before I do that, let’s make a game plan, while the kids are distracted.

Write these down, whether on a pad of paper, in your phone or on your laptop.

First, what do you want to get from your fitness program in 2018?

For me it’s about getting back to the basics, fusing together different movement practices I love and having more FUN! 

Now you…(go ahead, write)

Second, when are you going to workout?

Don’t just think about time of day, think more about time of opportunity. Listen, if we could go back in time when no one else needed our attention and we could workout when it was ideal, we would do it. But that’s not the case. Life is demanding but don’t let it throw you off course. Opportunities like, when you are waiting for the school bus to arrive, or while dinner is in the oven, and even between loads of laundry have great potential. Moments like these happen everyday, you just need to see them as unique times to take care of YOU.

Lastly, where are you going to workout? 

Think out of the box. If you have a gym membership, GREAT, get there when you can. But when you can’t be resourceful. Any space will do. And I mean ANY! Hallways are awesome for walking lunges and vinyasa flows, you can do step ups & tricep dips on your stairs and kitchen counters make for a great “barre”. Hell! I have my spin bike in my garage. The general rule is if you can lay down a yoga mat in a space, you are good to go.

Ok, did you write all of the things that came to your mind. If not, do it now before you get pulled away to do something else.

I am here to motivate & inspire you but the desire needs to come from you.

A quote I heard this week:

You Must Believe To Achieve.

Believe in your dreams to create change and feel GREAT in your body. You desire it.

I’d love to hear about your 2018 fitness goals so definitely leave a comment below or email me at janine@jbirdfitness.com

Now that we’ve had a moment to reconnect after the holiday madness and start of the New Year, I am going to shut down my laptop, ask Ryan to start a fire and I am going to snuggle up with my girls on the couch. Surrendering can be sweet, if you let it.

Enjoy your day, wherever you are and I’ll see you again soon.

Janine

JBird Fitness membership
NOW AVAILABLE for $9.95!

Click HERE to join us and fly on a fitness high in 2018.

Big Announcement!!!

Have you heard?

We are getting the New Year’s celebration underway early, starting today JBird Fitness Memberships will be just $9.95!

In 2017 we were able to build a video library of over 85 workout videos and hone in on our mission to bring you fitness into your craziest of days with a smile :) The quick & effective workouts with mix n match capabilities have proven successful in getting your body in shape, your mindset focused and your heart happy.

So for 2018, I am fully committed to getting the most out of EVERY JBird workout video and helping you create balance in your life & body. 

I have some FUN & excited ideas, motivational tools and interactive play for us in the months ahead, using featured JBird videos, challenges, connecting on our private Facebook Community page and so much more.

So click on the button below and say YES, to fitness, fun, and happiness today and for the 2018 New Year.

The next few days is still about celebrating and enjoying a shift into the New Year, so go, HAVE FUN!

Keep moving, my friend & dive into the New Year with your whole heart.

With love,

Janine

P.S. If you are still reading, look back up and click that pink button NOW! It will change your life!

P.P.S. Spread to word, share this email and tell everyone you know. JBird Fitness is now available for just $9.95!

Stay Healthy, Keep It Simple & Stay Energized...

It’s cold season, life the next 2 weeks is unpredictable and we will be eating our way through the holiday parties. So what can we do to keep our spirits bright and our body healthy?

I’m asking because I have noticed in our house we’ve gotten lazy with meal planning & have been ordering out or grabbing things on the go. Both Ryan & I have been distracted by holiday shopping, the kids activities and the extras that come about with the season. Like us, setting yourself up for the next 2-3 weeks is key.

To help you along I am sharing 3 things I am doing to stay healthy, keep things simple and stay energized.

1. Drinking Lemon Water Every Morning.

Our household got hit hard with a sickness this past week and we have all been down for the count at some point. Happy it wasn’t on Christmas Day but crappy none the less. So I started to think back about simple ways to fight off the cold season and drinking lemon water popped in my mind.

“Lemons contain Vitamin C. They also contain potassium. Drinking lemon water first thing in the morning gives the body a chance to absorb these vitamins effectively and can provide a little immune boost.Vitamin C is also good for the adrenals and can potentially help reduce the affects of stress.” says WellnessMama.com.

Yes, that’s right! So I am getting back on the lemon water kick today!
It’s simple:

1. Warm 24 oz. of Water
2. Squeeze 1/2 a Lemon into the Water
3. Swirl & Drink 

Drinking lemon water also helps digestion, helps produce healthier skin and boosts your mood.

2. Pre-preparing Meals.

To avoid ordering out and eating junk, I made my favorite recipe this weekend. It has veggies & protein packed into a cute little cup that even the kids love to eat. And bonus, they are great leftovers, perfect potions for the kiddos lunchboxes and freeze well too!

Turkey Meatloaf Muffins
1 large or 2 small Zucchinis
1 large white onion
1 red pepper or
  1/2 bag of baby carrots
1 lb. ground turkey
1/2 cup uncooked couscous
1 egg
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
1/2 cup barbecue sauce

1. Preheat oven to 400 degrees. Spray 18 muffin cups with cooking spray or use silicone liners. (My kids get excited to choose which color they want.)
2. Place zucchini, onions and red pepper into food processor and pulse several times until finely chopped. Be sure to pulse and not liquify. Pour veggies into cheesecloth or paper towels and squeeze out excess liquid. Place the vegetables into a very large bowl and mix in ground turkey, couscous, egg, Worcestershire sauce and Dijon mustard, until thoroughly combined. (I use my hands, it's soooo cold but gets the job done.)
3. Fill each prepared muffin cup almost to the top. Tip: I use an ice cream scooper to make it easier. Then spread about 1 teaspoon of barbecue sauce on each muffin.
4. Bake in the oven until juices run clear, about 25 minutes. Let stand for 5 minutes before serving.

The cupcake size makes them great for serving different portions for all the different age groups in your family. And it’s everything you need in one small package... but I also really like to serve this with a Caesar salad :)

If you have a go-to recipe for when time is tight and the whole family enjoys, I’d LOVE to hear about it. Email me at janine@jbirdfitness.com or share with the community on the blog HERE.

3. Working Out.

You knew I was going to say that, you had to. But I am going to admit, especially with our house just getting over a sickness, I have not been full force at the gym. It’s just not possible. But when I am feeling off and start getting grumpy I know it’s time to put everything down and just move. Even if it is only for 15 minutes. And you know what? It works every time. Afterward I feel like I have more energy, it’s clear the things that absolutely need to get done and the others that can wait and simply stated, I’m happier.

So join us this week in the new JBird Fitness Video Release -

emBODY: Arms & Core

We are saying cheers to our arms & core in this workout and finishing off 2017 strong.

Members: click HERE to go to the workout.

Non-Members: click HERE for a trial & go to the video library for the workout.

Here’s to staying healthy, keeping things simply and living it up during the holidays.

With Love,

Janine

Your Fitness State of Mind

Temperatures are dropping and snow has already covered our streets & backyards here in the Northeast, so singing "Let It Snow" is the perfect tune for me right now.

It's such a happy tune but the moment someone starts warning us of weather change everyone seems to get in a tizzy. 

So what can we do about it...

Let It Go, Let It Go, Let It Go!

There are some things in life out of our control. And 'tis the season for all kinds of crazy. How we handle the crazy is what will determine our health & well-being throughout the remainder of the month. So I encourage you to breathe and let it go, my friend.

Recognize life's twist & turns, manage the ones you can modify to your advantage and chill out about the ones you can't.

This reminds me of driving with my husband. Ryan gets so pissy behind the wheel. Seriously! No one knows how to drive except for him. And I always say, "Why do you get yourself all worked up over someone you can't change?" 

So I started listening to my own advice. After 11 years of being together, I have stopped telling him to stop getting all worked up over other drivers on the road. It wasn't easy...but now I sit in the passenger seat and enjoy the ride.

Morale of the story: Enjoy the ride of the holiday season because before we know it, it will be over.

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What's Happening:

New Video Release:

emBODY - Legs
This workout clocks in at 15 minutes and 52 seconds to keep you moving but save you time for holiday shopping. Even better yet...no equipment is needed, so click play anywhere you are and get your exercise in for the day with just you & your body NOW!

• Members: Click HERE to go directly to the workout.
• Non-Members: Click HERE for a free trial and then go to the Workout: Video Library page of the website to get moving.

The 7-day #ThankYourBody Challenge is still going on until the New Year. 15 minutes of movement a day will be a holiday treat for your body. Click HERE to access.

Exciting news Bucks County! There has been a change in plans. I am continuing to teach the 9:35am Monday Transform class (Dance Conditioning meets Cardio Dance) at the Central Bucks Family YMCA for 2 more weeks. I want to see you there tomorrow morning!

Enjoy the Holidays REALLY!!!!

Janine

My Fitness Gift Wish List...

Every year it gets a little bit harder.

I’m asked “what do you want for Christmas?” and every year I draw a blank. Not only do we live in a world where, when we need or want something, you Google the best deal or go straight to Amazon and you receive it in 2 days. But I am also living in a very different place than I was 6 years ago. Since I have become a mom I have taken a backseat. When I'm asked what I want, I can only think of things for the house or for my kids, not myself.
 

So this year I had the brilliant idea of starting a "Janine" list a few months back and this is how pathetic my list was:

Pathetic because I only came up with 3 things and all 3 have a ridiculous story behind them.

The frame is for a painting I love but has been frameless in not just 1 house but the past 3 houses I have lived in.  As for my favorite pair of black sneakers, they are 5-6 years old and have been worn in so much they now have a hole in them. Seriously, I can wiggle my pinkie toe through the hole but I still wear them. And finally, the bra. The bra is on the the list because I just noticed 2 weeks ago the black bra I have been wearing is a DD. I bought it over 3 years ago, after having Nora, to accommodate my postnatal/breastfeeding boobs and I have since deflated to probably a B.  But who the heck knows.

Now looking at the list, I started to think...beside those 3 things, do I really need anything else? Do I actually need even those 3 things?

Ok, so the black bra would be helpful for underneath dark shirts or dresses. But the painting has been naked for several years and surviving and I have a pair of purple sneakers I love.

So what do I really need or more importantly, WANT?

My NEW & Improved list:

1. Home accents to create workout space in our basement. I have been wanting a small outcove in our basement to become a workout/work space for me but felt selfish for taking away part of the room from the kids. Sorry girls but mama needs a space to play in too LOL. So bring on the throw pillows and accessories.
2. Dance-inspired fitness gear. I have been missing my black baseball hat drawn down to my nose (for attitude, of course) and my oversized sweatshirts with baggy pants. I think a small change in wardrobe will spark some new energy.
3. A class on my schedule that I love & look forward to every week. I realize no one can gift me this, but Ryan has been really cool with me running off to sub local classes the past two weeks. Finding the right studio/gym/space to teach in at this stage in the game is really important to me. So knowing Ryan's got my back and taking care of my girls is truly a gift come early.

So what I really want for the holidays this year is... a feeling.

It’s not what I get, but how those things are going to make me feel which counts.

I know it’s not New Year’s yet and trust me, I am not rushing us to get there. But I am keeping in mind what I want for 2018 and I am basing my list on those dreams and desires.

How about you?

What do you want this holiday season?

Email me at janine@jbirdfitness.com or leave a comment below.

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What's Happening:

emBODY is the new workout series being released for the month of December.

Embody:  to realize
               to personify
               to embrace & express

It relates to the above idea.

emBODY who you want to become.
Embrace your ideals, your dreams, your desires.

Be YOU, all of YOU!

The first workout is emBODY: Total Body. No better way to dive in then to embrace your whole body and give it some love.

Members: Click HERE to access the workout video

If you’re not a member yet, you can still check it out by clicking HERE. Here you will sign-up for free access to JBirdFitness.com for 7-days. You can play freely in the video library or do the 7-day #ThankYourBody Challenge.

Go ahead. Give your body an early present for the holidays this year. 

With Love,
Janine

P.S. Bucks County Peeps: Last chance to DANCE with me tomorrow morning 9:35am at the Central Bucks Family YMCA. New Year class schedule TBD. Hope to see you there :)

3 Ways To Stay Fit For The Holidays

This is the BEST, MOST JOYOUS, yet CRAZIEST time of the year. If you thought you were busy before the holidays, brace for impact. It’s inevitable. Your personal, everyday self-care rituals will fall by the waistside to make room for gift shopping, festivities and the kids being off of school.

But this is the MOST IMPORTANT time of the year to save even just a few minutes a day for yourself.

Why?

First, your body still needs to move. Just because the holidays are in full swing doesn’t mean your body is okay with taking a back seat. In fact, it needs to move more than ever. I don’t think I need to remind you of the extra goodies you will be enjoying.

Listen, I am all for it. You should indulge. But when you workout, you have the tendency to indulge a little...rather than a lot. So do your body a favor and... Keep Moving!

Second, even though this is a special time of the year, it can also be a stressful time of the year. 

Once again working out can help. It alleviates stress, clears your mind and really opens up your heart to thoroughly embrace all the positivity of the holidays.

So maintaining your fitness routine will make your body feel good and you get to have FUN during the holiday season guilt free.

Sounds like a no-brainer to me.

Bonus: when New Years pops up, you will be ahead of the game.

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3 Ways To Stay Fit For The Holidays
From now until the New Year begins there will be a major drop off in gym and group fitness attendance. The reality: time is tight and our energy is focused elsewhere during the holidays. But as I have mentioned before, I have made it my mission to keep you moving NO MATTER WHAT! So here are 3 different ways you can stay active and on track with your fitness routine during the next 4 weeks.

1. Make it a Game. 

For every cookie you eat - do 20 squats

For every second helping - do a 1 minute plank 

For every drink (that’s not water) - do 10 push-ups

For every party you go to, where you are already full on the apps before the dinner is even served - do 20 jumping jacks

You don’t have to do them right on the spot. I mean let’s get real, people might look at you funny if you start exercising in the middle of a dinner party. So to keep people from thinking you’ve gone off the deep end, make a mental note to yourself or schedule it in your phone for the next morning. It will take 2-5 minutes to do, but make you accountable. Gosh, I hate that word. It sounds so serious to me. So instead make it more playful by thinking of it as a game. Like, when I bride my kids to eat their veggies :) 

2. Surround Yourself With Like-Minded People.

It's like picking a drinking buddy who's got your back but this time it's an ally who's a reflection of how you would like to keep the holiday season happy & healthy. No one needs to take your car keys, I mean the cookie out of your hand, or anything. Simply choose wisely who your hangin' with.

This does not mean you stalk the chick at the party who only eats the carrot sticks. It does mean find friends who know how to find a nice balance between being mindful as well as enjoying the celebrations. 
 

3. Do the #ThankYourBody Challenge

I have set-up the #ThankYourBody Challenge to now be open through the New Year. If anything throws you off track, JBird is here to catch you.

It's FREE and you can sign-up HERE.

The Challenge gives you 7-days access to JBirdFitness.com. You can explore & play in the video library or simply go to the Challenge page where you can start the workout videos from Day #1 and work your way through to Day #7. The workouts are balanced between cardio, strength & flexibility and I promise once you have completed each 15 minute workout you will feel like you can take on the holidays with a smile on your face,

So raise your glass and let’s cheers to keeping our bodies moving from now through the New Year.

With Love,
Janine

The BEST Kind of Spontaneous Fitness!

Not sure if you saw my social media posts early last week but I am still laughing inside about my venture to Giggleberry Mountain.  Right as last week’s Newsletter was being delivered to your inbox, I was spontaneously taking a day off to have fun with my family. 

Day off? Yes. 

My Sundays are regularly scheduled as family days but I had a lot of unexpected distractions the week before. In order for me to re-focus and get a jump start on this past week I had asked Ryan to have a Daddy/Daughters day. Anyway, long story short…I woke up on Sunday and said in my mind “Work is going to have to wait because today I really want to be with Ryan & the Girls”. 

I am going to be completely honest here. Our family spends A LOT of time together. I think A LOT more than the average family. Have I emphasized A LOT. Because we do. And there are days I am so thankful for it but there are also days I want to ring everyone’s neck.

So when my gut said DON’T WORK, BE WITH THEM, I had to listen. Even stranger, I couldn’t get out of my head that we were supposed to go to Giggleberry Mountain. 

A little back story. Sierra asks every weekend if we can go to GM and specifically requests me to go in with her.

If you don’t know, Giggleberry Mountain is a made-for-kids, 6-tiered obstacle course built within 3 floors. As a parent and adult sized human being this means crouching down and army crawling your way through pint-sized doorways, scaling rope ladders made for little hands & feet, bobbing & weaving through obstacles, and much more.

Plus, being shot at by the Berry Blasters. Don’t worry. They only shoot nerf-like berry colored tennis-sized balls that don’t hurt except when you get pegged in the face.  And you DO get pegged in the face.

We have been there before. A few times, in fact. And every time I am like “Nope, Mama is not going in there, sorry kiddo.” As a fitness professional one would probably think this would be right up my alley, but in the past you couldn’t have gotten me in there for a million dollars.

Well maybe a million but nothing less.

So, I thought, why am I craving time with my family at Giggleberry Mountain and envisioning myself actually going inside this place I have recently considered a parent’s nightmare.

I decide to forgo my past ideas of what my experience would be like inside, got properly dressed in spandex, put my hair up in a pony and said “Let’s get out of here” to my hubs and girls.

Last week I talked about the importance of getting uncomfortable at times to be the most comfortable in your skin. The irony was when you were reading that Newsletter, I was in the thick of uncomfortable. After an hour of dodging swinging punching bags in a full bent over position, being tackled by Sierra at any given moment, helping Nora up, down and every which way possible through this maze and trying to keep up, yes, keep up with my 6 year old darting around at lightning speed, I was sweating bullets and after catching a glimpse of myself in the fun-house like mirrors, I looked like Medusa. But…I was also laughing my buns off and smiling from ear to ear.

We had a GREAT DAY!!!

I was originally going to write to you this week about how to stay healthy and fit during your long Thanksgiving weekend but I decided to scrap it because I thought talking about being spontaneous and listening to your gut was more important for today.

I’m not saying I want you to scrap working out or making healthy choices during the next 7 days. But the reality is, this is a time to celebrate. And although continuing to move & CONSCIOUSLY indulging (ha, you like that one don’t you) is a really good idea. So is having FUN and being joyous.

Next week I’ll give you 3 ways to keep moving and feel happy in your body during the holiday season. But until then, enjoy being where you are, who you are with and secretly take short snippets of time for yourself to smile at the present moments in life.

Love,
Janine

P.S. I usually like to share colorful FUN pictures but I left my phone in my jacket pocket, on purpose, when we went into Giggleberry Mountain. And you know what...it felt good!

But next week I'm sure I'll be back to my old self or maybe I should say new & improved self  ;)

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What's Happening This Week

7-Day #ThankYourBody FC:
Starts TOMORROW. Thanksgiving Week is one of the hardest weeks to keep moving a priority. Since we had so much FUN doing the #feelgoodfitness Challenge I decided to be spontaneous again & run one more Fitness Challenge for 2017. If you missed the last Challenge but want in on this 7-Days of determination, focus & FUN! Click HERE. And say thank you to your body starting at midnight tonight!

(note: Members & #feelgoodfitness Challengees you are already automatically signed-up, details in your inbox as we speak)

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New JBird Fitness Video Release:
The goal of Aligned Back & Abs is to give you a strong center. Time is tight with the holidays around the corner is no excuse. This workout is only 13:37 minutes in length but really packs a punch and gets the job done.
Members Click HERE to go directly to the workout.
Non-Members Click HERE for a FREE trial. This workout, plus 65 more can be found in the video library.

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NEW Transform Class:
This is how excited I am to be teaching my signature class once again. If you live in the Bucks County area you MUST come! Transform is where barre-free dance conditioning meets cardio dance, to transform your body and get you in a feel good fitness vibe. Be prepared to work your whole body, sweat and have FUN!

Where: Central Bucks Family YMCA, Doylestown, PA

When: Mondays (for a limited time, so get your butt to class ASAP)

Time: 9:35am

What Happens When You Stop Procrastinating...

I don’t know how this happened, but it was a good thing I finally did a major clean out of my closet because the temperatures have been frigid here in PA the past few days. Not only did I have sundresses & tees taking up precious real estate but I have also been in desperate need of a good cleansing, and man, did it feel goooooood.

Beside being stuck between seasons, I had an obscene amount of clothing taking up room in my itty bitty closet I hadn’t worn in years.

So even though I would've rather been relaxing, I had to take the time to pull out the winter layers from the attic and de-hanger to re-hanger the heck out of my wardrobe.

Then replace the storage bins with donation boxes.

Yes, I finally got rid of the non-fitting, over worn and out dated styles that have been making me feel claustrophobic.

It was a workout!

But now that it's done, I can pour a glass of wine, kick up my feet with a smile, and have peace of mind. The clutter is gone and I’ve got a fresh begin to a new season.

I can’t help but think how this relates to Fall and how trees shed their leaves.

By "cleaning house" I was able to look at what I really wanted hanging in my closet and more importantly on my body plus get it in line with how I want it to express my personal style, in this moment in time (not five years ago nor pre-kids).

I procrastinated, griped and moaned about doing it but now it’s like a weight off of my shoulders.

Sometimes you got to do something uncomfortable to be the most comfortable in your own skin.

So I ask, what can you do this week in your fitness routine that will bring a little discomfort but be oh so gratifying?

If you’ve been thinking about doing something different, let me know in the comment section below this blog. Make yourself accountable and get the job done. Seriously, you will feel amazing afterward.

If you are not sure what to do, try this workout:

(click the picture to access the video)

We did this routine on Day #2 of the #feelgoodfitness challenge and Christine A. from NJ said, “Butt Killer!!!” and my response...

“Thank you for making my day. Not only did your comment make me LOL but it also made me feel better because I was thinking the same exact thing, after doing the challenge workout myself!.”

The video is 15 minutes in length. So I know you can squeeze it in by tomorrow.

Why tomorrow? Because it will only be available for viewing until midnight on Monday. I want to empower you to take charge NOW and do something different. It will make a positive difference in your day. Even if it is just for the sake of your butt ;)

I also want to share a new song I've been playing over and over and over again while working and working out.

Click to listen:  I Like Me Better With You by Lauv

We may not be lovers, like the song, but I definitely like ME BETTER WITH YOU! Since we only meet up in your inbox once a week, I would love to see you more.

Whether you are a Facebooker, Instagram Peep, or You Tube Maven, like, follow and subscribe to JBird Fitness by clicking the links at the bottom of the page. And feel free to share this blog and the links with your friends.

As I always say...we are stronger together! Let's build a community of girlfriends to inspire each other, keep each other moving and keep it real.

Love,
Janine

The Ultimate Exercise

This month JBird’s focus is alignment. We are going to explore ways to align your body through exercise to help get in line with your thoughts & the intentions you want to set in the months ahead.

To start, I want to ask you one question:

How do you feel about your body (when you look in the mirror, when you are doing your daily thing, when you are exercising, etc…)?

I know, how rude of me, right! If you read the question and felt really vulnerable, you're not alone. Looking at ourselves honestly can be tough sometimes. We are all critical, especially after eating all that Halloween candy LOL. But don’t just look at the "flaws". I want you to think of one thing you would like to improve about your body and then one thing you LOVE about your body.

You may have a different answer tomorrow than today, depending on how you are feeling. And you will notice, how your body feels dictates what your mind is thinking and vice versa. Play with it and let me know what you come up with.

I have started the conversation in the comment section below and would love to hear your thoughts as well. Leave a comment on the blog or send me a private email at janine@jbirdfitness.com. 

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Inspiration:

If you want to play with a move to help answer the question above, the plank is the ultimate exercise to tap into every inch of your body. You don’t need to be balancing on stones, like I am here, but follow the steps below to get you in the optimal position and get a total body workout in minutes.

The Plank

1. Place your hands under the shoulders with your fingers spread out, as you look about 6-8 inches in front of your finger tips.
2. Extend your legs behind you, balancing on the toes/balls of the feet and create a long line from the crown of your head to the backs of your heels.
3. Allow the sides of the neck to be long by sliding the shoulder blades down the length of your back, opening your heart to your thumbs.
4. Breath naturally while drawing your belly button and ribs inward.
5. Keep your hips level with your shoulders and squeeze your butt.
6. If you need support for the back, place your knees on the ground.
7. Hold plank for up to one minute.

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Tomorrow starts the #feelgoodfitness Challenge and TODAY is the last day to sign-up. Yes, at midnight EST tonight registration will close and I don’t want you to miss out on this opportunity to slay the holiday season filled with confidence & pure joy!

3 GREAT Reasons to Take the Challenge!

#1 It’s ONLY 15 minutes a day that will bring you a Lifetime of Change - This small addition to your daily practice will have a lasting impression, positively effecting every moment of your day.

#2 Fun & Exciting are the name of the game - new ways to move your body and the element of surprise will keep you on your toes and put a pep in your step.

#3 Tis the Season to Be Happy - You deserve to be happy. So treat yourself to an early holiday present and give yourself a boost of joyfulness.

Click the button below, to Take The Challenge. I promise, in 14-days you will be smiling from ear to ear!

For more details click HERE and if you have any questions feel free to email me at janine@jbirdfitness.com. 

Love,
Janine

What To Do With Your Halloween Candy Overload...

Holy Crap, do you have this much candy in the house right now?

Seriously I think we doubled the amount of candy, that we even gave out. And what sucks is I work from home all day and it’s staring me in the face.

So for anyone that doesn’t know this about me, I am a sweets-aholic. I know, I know, you are thinking “I thought she runs a fitness company”....well, I do. But I also LOVE candy. Well let’s be specific…Chocolate. So right now I am in trouble.

But here’s the deal, being a “Mind/Body Exercise Specialist”… sounds so fancy right?….has really taught me a lot of things over the years. In my 20’s I was so hard on myself. I counted ever calorie I ate, had an eating disorder and exercised waaaay too much. And those are just the facts. The whole other side of things…the emotional side, was filled with guilt & insecurity. None of it was healthy. But from the outside I looked like I was in amazing shape and I even thought this way of living was good. And I’m not afraid to say now that I was wrong. Beyond wrong.

So here is what I have learned. I am going to eat some of this candy. That’s the truth. And here’s another truth…I get to decide if I want to feel crappy or guilty about it. 

I also get to decide everything else I do with my day. And I have found if I stay on track with the things I KNOW make my body feel good, I make better decisions. 

But here’s the kicker, if you bag everything else, start to scarf down the bucket of candy, stop exercising, order pizza instead of making dinner and on top of it feel shitty for doing it…well, I hate to say it, but you will be singing’ the holiday blues before the holidays even get here.

So what has teaching 20 years of fitness taught me? KEEP MOVING! YES! You have to make sure there is movement happening in your day and if you are strongly tempted by the Halloween candy in the house or anything else for that matter, working out earlier in the day is better than later because if you wait you may be tempted to scrap it and that’s the worst decision you could make.

See it’s not about the piece of candy, it’s about getting on a fitness track that works for you which will make your body happy and then when temptation comes, you will less likely over indulge.

I know, it sounds easier than it is. Beside being a sweets-aholic I am a realist. So that’s why, I am running a fitness challenge starting THIS Monday, November 6th.
 

It’s totally FREE.

You only need to commit to 15 minutes a day for 14-days.

You workout with me via video on www.JBirdFitness.com

And we even have a Facebook group set up for you, for extra support and motivation.

Listen, you are not alone. I’m a fitness pro and even I struggle with this every year. But it doesn’t need to be a struggle.  You can have your cake (or candy for this matter) and eat it to. You just need to MOVE, KEEP MOVING and STAY MOTIVATED.

And I am here to help you with all of that.

So for more details and to register for the Challenge click HERE.

Because you deserve to feel good during this holiday season.

Feel free to email me at janine@jbirdfitness.com if you have any questions or thoughts.

And I am excited to get this challenge under way, so invite your friends and let’s keep moving together.

Love, Janine

P.S. If you have already signed up for the challenge. Pass this message on to everyone and anyone you know. Because fitness is more FUN with those we love :)

Your Guide to a Mind/Body Transformation

Two happiness quests down and one to go. If you are just catching up on my JBird newsletters, I’ve been taking about how to infuse more joy in our lives and how it spreads throughout your day when you do.

My first happiness trigger was I love seeing success in the eyes of others. The second was listening and finding new music that moves me, physically and emotionally. And this week I wrap it up with my third “makes me feel so happy” moments and that is...teaching fitness classes. 

There is something that happens to me when I walk in a studio, turn the music on and start class. I feel more myself than ever. Although my mind is all on my students, the choreography and the energy of the room, the electricity running through my veins is so palpable I can’t ignore it.

So I am now asking you...

What is THE one thing that unexplicably lights a fire within you?

I'd love to know, so shoot me an email at janine@jbirdfitness.com or share with us in the comments below.

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Weekly Inspiration:

The main theme at JBird this month has been Transformation and moving ourselves toward positivity. Moving being the key word here because we can dream about healthy changes in our life but if we don't take intentful action then nothing ever changes.

So this week, for myself, I handed in paperwork to start teaching class at a local gym. It’s been over 2 years since I have had a regular class on my weekly schedule and I’m ready to get back in the game. Simply because I miss it and it makes me happy.

Can you take action today to move toward a happier you?

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Talking about moving, I've got something to get your body in motion. 

I am so excited about this challenge because I know how crazy it is going to get in the next 2 months and I am determined more than ever to keep you on track.

The #feelgoodfitness Challenge starts Monday, November 6th:

It’s FREE, so invite all of your friends.

It's going to be EXCITING. (hint: we are doing things a little different this time)

And by committing to just 15 minutes of movement a day, it's going to be LIFE-CHANGING.

Registration has already begun. So click HERE to sign-up today!

With Love,
Janine

P.S. The NEW JBird Fitness video release is Transform: Dynamic Stretch. This is not your typical "ho-hum" stretch routine. It's dynamic because you are going to be moving through most of the stretches and working your muscles at the same time. So get ready to move and feel great!

Members: Click HERE to go directly to the workout.
Non-members: Click HERE to try this workout with our 3-day trial. Trust me! Your body will thank you :)

Behind the Scenes: In My Life and On Set of JBird Fitness

I wanted to continue our conversation about infusing more happiness into your life and how to actually get the job done. Then, I remembered a JBird Fitness Blog I wrote back in April and realize it would be a perfect how-to.

Although the newsletter was about “Kicking Bad Habits” the same methods can be used to start new GOOD habits. To read the whole blog click HERE. But the highlights were:

• Decide you want to make a change.
• Make appointments for yourself.
• Take action.

I followed these steps this past week and had great success in spending quality time with my kids without worrying about work or household chores. Was it perfect? No. But it certainly got me a step closer to my goals and…made me HAPPY :)

How about you? Did you experiment with happiness this past week? Email me your story at janine@jbirdfitness.com or share in the comments below..

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So, on to another joy in my life. Music. I have mentioned in the past that I was trying to get back in the swing of things, of seeking out music for inspiration. It has taken a few month’s for me to get there but I am finally back to my old iTunes searches, creating playlists and listening to new music regularly.

I have been sharing single songs under the “Inspiration” heading of my newsletters to help keep me on track and to spread the joy but for this week I want to share a full playlist I put together that I can’t stop listening to. I listen to it when I am working, driving, while spinning, working out with weights, and so on. You name it, it works with it.

(Click the picture of the playlist below and go right to Spotify to listen)

Weekly Inspiration:

JBird Fitness New Release -  Transform: Yoga Abs

The main attention in this video is on Abs but you are going to feel this EVERYWHERE in just 13 minutes. So roll out your mat out and get ready to move.

Click HERE and become a member!

Lastly, I'll be making a full announcement about the upcoming #feelgoodfitness Challenge soon, so keep your eyes open and calendars free to fit 15 minutes of JBird Fitness into your daily life starting on November 6th. It may be called a challenge but it is going to be a lot of FUN and seriously going to make your body feel so good you won't want to stop after the 14 days. Mark your calendar, now!

With Love,
Janine

P.S. If you missed it, I posted a vlog on You Tube giving you a Behind the Scenes look at a day in my life shooting a JBird Fitness workout series. From make-up & hair to rehearsal and the final shoot. It’s only 3 minutes so take a look HERE.

Core Circuit Workout...to make you strong & happy!

What makes you feel happy?

With this month being about transformation and moving toward positivity I am looking to infuse the things in life that make me feel grounded and simply happy more often. The concept being, the more happiness in your life, the better choices you will make for a healthier life.

When I dig down deep I notice 3 things that lift me up.
 

One of them being, seeing other people succeed and experience eye-opening moments in life. It's what I have always loved about teaching fitness classes. And now I am noticing it clear as day with my own kids. Now this is not shocking. Most parents are elated to see their child accomplish new feats and overcome obstacles. The big accomplishments are easy to be engaged in but I want more. I have noticed I am often thinking of work or other things at times I am with my kids. Totally normal? Yes! But I can do better.

So this upcoming week I am working on being more present when I am with my children. Now that does not mean I am going to let my kids run my day or let myself go to sh*t because I am so focused on them. I am simply going to organize my daily schedule better, so when my children are in my presence I am fully there.

This way I'll be able to experience more of their small discoveries & accomplishments on a daily basis.

I’ll be talking about the other things that move me toward more positivity in the newsletters ahead but allowing myself to not take on more than I can chew and focusing on one joy at a time.

Since we are stronger together let’s work toward our goals together. Let me know one thing that has the ability to increase your happiness and next week I’ll share with you how I plan on filling my days with more of the above and to help motivate you to do the same.

Email me at janine@jbirdfitness.com or share your thoughts on the JBird Fitness Blog page HERE.

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To keep you centered and save you time to move toward your positivity, I’ve got a workout below to energize you:

1. Side Bend with a Knee Lift - Lift your knee out to the side & up while moving your elbow toward that knee. Keep your chest open and elbows out wide. Do 15 reps on one side then switch to the other side.

1. Plank - Hold plank for up to one minute. Hands underneath the shoulder, looking about 6-8 inches in front of your finger tips. Create a long line from the crown of your head to the backs of your heels. Breath naturally while drawing your belly button and ribs inward. Squeeze the butt. If you need support for the back, place your knees on the ground.

1. Roll Up to Squat - Start in a deep squat. Roll playfully back, keeping the knees tucked toward your chest and close to your butt. Use the strength of your abdominals to roll right back up onto your feet. You can use your hands to help get you off the ground and work your way up towards the no hands version. Do 15 reps.

1. Knee Tucks - Sit on your bum with your hands behind you, elbows bent & pointing back. Chest open. Draw the knees into your chest then stretch the legs out as far as you can. Repeat 15 - 20 times. If you need more support, keep one foot on the ground, tuck only one leg for half the reps, then switch legs.  

This can be used for a quick 5-7 minute workout or you can repeat all 4 moves for 3 sets and you've got yourself a 15 minute Core Circuit.

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Weekly Inspiration:
 

Music: Glorious by Macklemore Feat Skylar Grey

JBird Fitness New release -Transform: Arms

This 13 minute workout will strengthen your upper body with high reps and light weights. And bonus, it will make your arms look great too :)

To become a member go to the JBird Fitness website HERE and start moving TODAY!

Lastly, keep your eyes open for the JBird #feelgoodfitness Challenge starting on November 6th.  And get yourself geared up for 15 minute workouts a day to strengthen, tone and make the body feel oh so good in 14 days.

Keep moving and smiling,
Janine

6 Tricks to Positivity for a Fit & Healthy Life

After last week's events, the one thing I knew I could count on was the power of positive thinking. Now, she is not always the easiest thing to stir up but you can't deny her ability to have a profound effect on our everyday life and the people who you love.

So I am sharing with you some tricks to keep your spirits up, even when things look down:

1. Move Your Body Daily.
2. Eat Thoughtfully.
3. Sleep Well.
4. Don’t Let Fear Hold You Back. 
5. Add Value & Positivity to Someone Else’s Life.
6. Take Life a Little Slower to Enjoy the Everyday Simple Things.

I will admit, #1 is the only one I can honestly say I’ve got down pat. And everything else is a work in progress.

As for #5, I can’t help but think of a video I saw this past week that a friend posted on Facebook. Maybe you saw it? It was about a grandfather/retired Marketing Executive who twice a week goes to his local hospital in Atlanta to hold and spend time with newborn NICU babies, who’s parents can not be with them. And get this...he has been doing this for 12 years. When I saw this video it warmed my heart. The nurses said this act of kindness helps the babies' gain weight faster and become stronger and the nurses, themselves, treasure his donation of time and nurturing. 
 

I know most of us don’t have the time right now to do something like this but it really got me thinking about the things I could be doing, like being more patient with my kids (even when they are driving me crazy, LOL) or simply saying good morning & smiling at a stranger passing by on a sidewalk. I know when I have taken the time to be kinder, all the other things on the list are more manageable.

Every bit helps make the world a better place.

I promise to keep working on the above and I’ll continue to motivate you to move your body.

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Challenge of the Week:  Make a positive change to your hips & butt with this exercise.

1. Lie on your side with your knees bent and your head either elevated on your hand or reclined.
2. Head, shoulders, hips and heels in line.
3. Then get into starting position by lifting your heels up in the air.
4. Open & close the thighs to create the shape of a diamond for 12-15 repetitions before switching to the other side.
5. One set is great and you can build your stamina up to 3 full sets.

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This Week's New Release

Transform: Legs

You will see the move above in this video, as the focus is hips, butt & thighs. It's a quick 15 minute workout to really concentrate on these areas and I'll warn you now, you will definitely feel the burn but in the best way possible!

Click HERE to go directly to the workout video. 

If you are new to JBird Fitness or you are not a member yet, you can still workout with us by clicking HERE, for a free trial.

I hope this newsletter has inspired you to start off your week on a positive note. Feel free to forward this to anyone who you think could benefit from this message and keep moving, my friend.
 

Love,

Janine

P.S. Click HERE to see the amazingly generous grandfather video I was talking about. 

Fall Fitness: Thrive on Change

My pedicure color has changed as the leaves have started to change their colors and the Fall season has begun. I absolutely LOVE this time of the year. Being in the Northeast means a crispness in the air, playfully layering clothes, and pumpkin festivals galore. But even if you are not from this area, the season known for change and transformation is upon us.

And taking notes from Mother Nature is always a smart and, I think, FUN way to keep things in life fresh & exciting.

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Thrive On Change
Change can mean a lot of different things to different people so let’s narrow down some ideas for you to modify your fitness program so it doesn’t disrupt your daily life but lights a spark of positivity on your movement practices.

1.  Shake Things Up - If you are not seeing the changes you want in your body, your energy level or even your sleep patterns, you most likely have reached a plateau or you’re not challenging your body in the ways it needs to be challenged. There is no one size fits all fitness program. Sometimes it takes a little trial & error and a willingness to play with different options. And the world is filled with so many fitness options there is no reason to keep doing the same things over & over again, if it’s not working. So, try something new. Even if that means just once a week. That one change will transform your body’s whole outlook and interaction with your other beloved workouts.

2.  Flip It - Hate change or fear a complete overhaul may throw you off course? One easy way to make a change but keep things the same is to flip your workouts upside down. Two ways you can do this…1) Write down your weekly workout plan and simply reverse the days, by doing your Friday workout on Monday, Thursday on Tuesday, and so on or... 2) On strength day reverse the exercise order you usual do or go crazy and begin your yoga practice with savasana. Literally flip your workouts upside down. Your mind will be stimulate and your body will need to make adjustments in its rhythm & recovery.

3.  Respect “The Ruler” of your domain (your body!) - Take cues from your body. For example: Has your body been feeling sore? Replace one of your cardio or strength days with a yoga or stretch practice. Or maybe you always find yourself having to ask someone to open the jar of sauce for you…add an arm workout to your repertoire.

These are just a few ideas of ways to spice things up but are not the only ones. If you have a FUN way to make positive changes to your fitness program, I’d love to hear about. Email me at janine@jbirdfitness.com or even better yet, share it with the JBird Fitness community by leaving a comment below.

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Inspiration
While writing this newsletter the song "Be The Change" kept popping up in my mind. I used to play it often in my yoga classes a few years back but, listening to it again, I realize this is a great tune to move in any way that works for you. Take a listen and let me know what you think. 

Be The Change - MC Yogi

more...

A quick & easy way to change things up…join us on JBird Fitness,where one 15 minute workout will wake up your body and send your mind on a fitness high. Cheesy? Yes! True? Absolutely! So, click HEREand join us NOW!

Tomorrow’s NEW RELEASE: 

"Transform: Total Body"

With Love,
Janine

15 to 60 minute Barre Workouts

I took a little trip into NYC this past week and was reminded of how life changes yet some things stay the same. Like…I still love my cup of coffee from the same place and sitting in Washington Square park people watching is so much fun but yet my perspective on things & life have changed, pretty dramatically.

Diving back into your old life can be so insightful! For me, the visit to my old stomping grounds was not only fun but it checked off a much needed visit with an old colleague/friend, gave my a look into the world of fitness tv show making and dare I say, it was relaxing. 

Yes, relaxing. Not possible in NYC? I would have agreed with you 2 years ago when I was still working there but being able to be a fly on the wall, with no pressure to be anywhere and even taking my mommy hat off for the day was a much needed change of pace. Even if it was only for a handful of hours.

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Check out my VLOG on You Tube (by clicking the picture below) to get a peek at my day in NYC and subscribe to my channel, as I am planning on chatting it up on camera more often and giving you a little look into my crazy life as a fitness mom trying to start a business.

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Beside chillin’ in the city, the visit started to bring back memories of different places & classes I used to teach. Even though I’ve taught Dance, Spin, Step, and Strength classes throughout the years, when I left Manhattan my schedule was mostly packed with Barre classes.

Ironically, Barre is the theme for September at JBird. So, here are 4 different exercises from each one of the videos released this past month for you to try. 
 

Quick Total Body Barre Workout

Do all four exercises for a total body workout. I suggest doing 16-20 reps of each exercise one time through. Then repeat the circuit for 2 more rounds.

(Click on the picture to watch the 30 sec. demo video)

If you have any questions about the workout (ex: technique, modifications, intensifying etc...) don't hesitate to email me at janine@jbirdfitnes.com

To workout with the whole workout video series (1 hour workout), click HERE, then go to the Workout Video Library to find “Barre Express” and have FUN!

Love,
Janine

Health & Fitness: My Favorite Things

Have you ever had a week where things were just crazy? Nothing out of the ordinary happening, no special functions to get ready for but for some reason time was flying by and you were just hoping you’d get everything done on your list.

Well that's the kind of week I had and I thought it would be FUN to share with you some of my favorite things that helped me get through this week feeling like I still had my head on straight and surprisingly, feeling good :)

1. The Box Jump Tank by Athleta to “Workout With Confidence”

So I have been on a long search for the ultimate tank and I can't believe I not only found it but it also has a built in sports bra that, get this, has GREAT support. WHAT?!? I know. It's crazy. I bought the Box Jump Tank at the beginning of August and I'm so addicted to wearing it, I bought another one. Now I know Athleta is pricy but remember you are getting 2-in-1. Plus you can pair it with playful capris, like I did here, for less than $20 from Marshalls.

2. Hello Fresh to "Enjoy Our Family Meals Together"

I have to say I am surprised I like this service so much. I actually like food shopping but with mommy & work demands coupled with having to come up with ideas for dinner, getting a list going and actually find time to not be rushed at the store just hasn’t been happening.

We tried Hello Fresh last year and enjoyed it but life wasn’t as hectic. Now with two kids in school, extracurricular activities for all (not just Nora & Sierra, but Ryan plays soccer two days a week too) and me diving deeper into JBird, something had to give. So when I got a “we’ve missed you” offer from Hello Fresh we tried it again and I am loving it. Not only is it convenientbut it broadens our meal selections as a family. Oh, and P.S. my kids are usually like “what’s that?” with a voice of “I’m probably not going to like that mommy” but miraculously they have eaten everything so far, knock on wood, and hopefully will continue to open their eyes up to new healthy foods.

Tip: If you have little ones like I do (a 3 & 6 year old) you could get away with ordering meals for 2 and then just supplementing a salad or fruit on the side.

3. The My Flo App to "Confirm I’m Not Moody"

Ok ladies, this is way more than a period tracker and it only cost $1.99. Since I have been using this app I feel more in control of my emotions than ever.

Well, let’s be honest, before I had kids I was a pretty even keeled person and bordered on the edge of miss positivity most of the time. But with relationships, not just my husband & my kids, but also my new relationship with myself as a new business owner, life’s emotional gauges have been all over the place. But this app has given me a ton of insight into my hormonal shifts during each week of my cycle and has been eye-opening to say the least. So much so, it has helped me interact better with my family and even given me permission to respect my body by being productive when it’s optimal yet chilling out when it’s not. Seriously, you need to check it out.

4. Shutterfly to "Create a Book of Memories"

Starting back when I was a little girl my mom would find me in her closet pulling out boxes of old pictures and sorting through them. Eventually when I got older I helped her put them into photo albums and still love to do the same now with my own family’s memories.

With my iPhone being the main source of picture taking these days, I have had to make an effort to stay on top of things. So every year I make an album for each of the girls on their birthdays, so we can see their growth and look back on their last year and I also make one family album for each summer. Honestly, I didn’t have the time to do it this past week but I knew if I didn’t it may not happen. Luckily Shutterfly forced my hand by sending me a “free album” promo code. So even though I had to stay up until midnight on Monday to complete it. I did it and I’m glad one family tradition is marked off the list and I’m really looking forward to share the album with Ryan, Sierra & Nora when it arrives.

Side note: 1) Shutterfly does these promotion often and I mean often! I always wind up paying a little because you only get a certain amount of pages free, but it’s still a hefty discount and is fun to piece together. 2) Yes, I was a naughty girl and stayed up after 10pm (which I said I wasn’t going to do in the newsletter a few weeks back) but I think it was worth it ;)

5. JBird Fitness to "Top Off My Nights"

Yes, this is a shameless plug but for good reason. I have been doing 15 minutes of Yoga or Stretch each night with myself, LOL, and I have been sleeping a whole lot better. Now granted with little kids a full nights rest is 50/50 but while I am sleeping, it’s oh so good!

My point in sharing this with you is to encourage you to take advantage of the things that are around you to give you a boost and help with your day to day life. Check out my favorite things if they made you curious and ask friends & family their tricks to make life a little smoother. 

And on that note, I'd absolutely LOVE LOVE LOVE to hear about your favorite things. So click HERE to share on the JBird Fitness Blog page, HERE for the JBird Facebook page or email me. Any chance I can get to make my life easier and happier I'm on it and I want that for you too.

Until next week, keep moving and smiling.

Love,
Janine 

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