Workout Less, Get More Done!

Even though we gained an hour today with daylight savings time, we are heading into the busiest time of the year which means time is tight. 

You may be questioning whether you can keep up with your fitness program, knowing the next two months is going to be filled with holiday preparations, extra hours shopping online & off and celebrations galore.

And I am here to tell you, Absolutely! Yes!! YOU CAN!!!
 

But to get the job done, you will need to use your brain power to tap into your muscles with more engagement than ever before.

See I am a bit of a nerd when it comes to understanding body mechanics (how the body moves) and I have learned through the years how much of a difference it can make, to getting the results you want in less time.

And I want to pass along this info to you, so you won’t need to compromise your fitness program this upcoming holiday season, nor will you need to miss out on any of the festivities.

Trust me when I say, with the end of 2018 coming to a close, time will be on your side.

Sound good?

GREAT!

We will begin to dissect and hone in on your body positioning & movement with some foundational exercises next week but...

To get you started now, I have chosen the Precision Workout Series this month to be the JBird Fitness Featured Workout Series.

The videos in this series are exactly what you’ll need to jump start the season off right and teach you how to get in the BEST frame of mind to be effective in just 15 minutes and feel GREAT in your body.
 

Details & links to the workouts are below.

Get Moving. Be Engaged. And See Results.

With Love,

Janine

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What's Happening with JBird Fitness:

Your Featured Workout Series This Month: Precision

Get your game face on and dive right into this series to experience what 15 minutes of JBird can do for you. Thinking it's not enough time? Try it! See for yourself how focusing your energy in the right direction can help you get results and save time. 

You have 4 workouts to play with, so Get Moving!

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

Class Schedule:

If you live in Bucks County I would LOVE to see you in class. I started teach at the YMCA in Doylestown a year ago and the members have been rockin' it ever since! What to expect? A JBird Fitness Workout Series in 45 to 60 minutes with me standing by your side, cheering you on. Schedule below,

Mondays        10:00am-10:55am
Wednesdays  11:00am-11:55am
Saturdays          8:45am-9:30am

Beat The Halloween Treat Temptations...Before It's Too Late!

Beside Fall being my favorite season, it brings the excitement of Halloween. Well, at least for the kids. As a parent I have fun too...

...but the over excessive amounts of tootsie rolls, mini chocolate bars and candy corn puts me over the edge and my willpower is challenged to its highest degree.

The candy corn is like a drug. You can’t just have a few.

And let’s not even talk about the minis. Those little bites of chocolate basically become a King Size + chocolate bar after you have said to yourself “one more won’t hurt”.

20 pieces later...

I know you know what I’m talkin’ about.

So what can you do?

I’ve got 4 ideas below for you and I urge you to set them in motion immediately after trick or treating has wrapped up to tame your temptations.

What to do with leftover Halloween candy?

1. Create an advent calendar - I have been doing this for a couple of years now and if you have little ones, it's a great way to get them involved in a project and explain they can’t eat the whole bucket at once. As a gift a few years back, a cousin of mine sent us a fancy decorative advent tree for the holidays but you can simply use some old party cups (you’ll never use, because they won’t match your next theme) and top each cup with a #’d piece of paper. Then once the calendar is filled...

2. Donate Your Candy - Whether it’s just you or you get your family involved in packing it up, labeling and mailing it off, sending a donation gift is always a win-win. It puts a smile on the faces of those who receive it and you feel good for sharing your fortune. Don’t know where to send it? Check out Operation Gratitude at www.operationgratitude.com for details.

3. Bring It To The Office - Last year we had an over abundance of candy, so I made Ryan (my husband) bring a bowl to work. He said it was gone within a few days. And thank goodness...I don’t think anyone at my job (the gym) would have appreciated the sweets as much LOL!

4. DIY Trail Mix or Freeze It - This one only works if you have self-control (so, I’m out on this idea but still think it's worthy of sharing) If you won’t be tempted to scarf down handfuls of trail mix or dive into your freezer at midnight, these ideas mean you get to keep your candy (I mean the kids candy) but save them for fun days like hiking trips or when you have parties at your place. Unwrap any chocolate pieces, mix them up with healthy nuts and dried fruit and you're good to go. Or put the unwrapped pieces on a tray (this will help keep them from sticking togteher), freeze them, and then place into a ziplock to use on top of sundaes or to throw in milkshakes on special occasions.

Pick one or mix and match what works for you & your family.

Again, I won’t be doing #4 because I would be the first one tip toeing down the stairs at an ungodly hour to nosh on a frozen snickers. But whichever one you decide works for you, do it!

Rather than feeling like a waste or soon to be extra unhealthy calories in your belly, Halloween will be satisfying & FUN for all!

Love,
Janine

P.S. The picture above is of me last year, after we accumulated more candy than ever before. I was determined this year to have a game plan for the excess and wanted to pass along my ideas, as I knew I couldn't be alone.💋

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What's Happening With JBird Fitness:

Your Featured Workout Video Series For The Month of October: Kick It!

I decided to highlight the Kick It! Workout Series this month because it's not the "usual" workout you normally see on JBirdFitness.com.

If you didn't know, I have been having a secret love affair with kickboxing for some time now. So much so, I take martial arts classes on a regular basis and have even taken fitness certifications to back it up. Since it's the season to dress up and be someone/something different, this workout series fuses together my specialties of Dance, Barre & Yoga with my inner desire to be a ninja warrior.

So GO! Have FUN and Be Fierce!

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

My Class Schedule:

Exciting News! I am adding, yet again, another class to my schedule at the Bucks County YMCA - Doylestown. Now you can come play with me 3 times during the week. WaHoo! And if you come on Halloween you'll get to see me all dressed up.  What am I going to be? You'll have to show up to see ;)

Barre Fusion
Mondays       10:00am-10:55am
Wednesday   11:00am-11:55am
Saturdays.        8:45am-9:30am

Love Your Body. How? The Secret's Below...

WHAT BETTER WAY TO HAVE FUN THAN SURROUND YOURSELF BY HAPPY, FUN, POSITIVE PEOPLE!

I started my fitness career in group fitness because...

1. I loved how exercise made me feel.

2. It made me happy to see other people smiling after an amazing workout.

3. I felt connected to & supported by the other people in class.

I soon found myself teaching 25+ classes a week to satisfy my craving for group fitness.

That was in my single days, when I had more time just for myself.

Even though it’s not as often, I feel like lucky to still have the opportunity to teach. And I do take time to go to the gym and take other instructor’s classes.

But it’s not always on my terms.

Life’s responsibilities have changed in the last 10 years and I’ve had to get creative with my needs & wants in my fitness routine.

Sure, I’ve got a ton of tools in my back pocket to workout on my own but that “thing” I miss from being with other people keeps knocking on my door.

“Hello, anyone else out there feel the same way?”

“Yes, I’m talking to you”

Do you miss being a part of something? Knowing other people are feeling the same? Want to reconnect to your body and also be inspired by the energy of others, but don’t always have time to get to the gym?

Good because I know a place you can go without even having to leave your house or compromise your priorities.

As I said, one of the top 3 reasons I got into teaching fitness was how happy it made me to connect to other people.

As JBird Fitness continues to evolve, I am starting to realize how important it is for all of us to have a “door” to walk through, a place to chat before or after we exercise and to spread the positive energy we are creating.

So I am inviting you to be a part of the JBird Fitness Community Group.

It’s a closed Facebook group, created to inspire you to keep moving and feel a positive connection to your body.

The cliche, "we are stronger in numbers", is a cliche for a reason.

When you have a community of people around you, supporting you, cheering you on, you are more likely to keep going, making sure fitness & moving your body is a priority.

In the past I have found myself aimlessly scrolling through social media, smiling at pics & messages friends have posted but also getting distracted by negative vibes too. I am making it my mission in the next few months to not only fill my newsfeeds with more positivity, but yours as well.

A couple of weeks ago I stated “change, positive change, takes time to be nurtured”.

The best way to make positive change in your life is to surround yourself with positive people.

Join us!

Click the image above and start surround yourself with people who only want the best for you and will keep you on track with your fitness goals. Including me!

If you are already a member of the JBird Fitness Community Group, thank you. Thank you for putting yourself out there, giving it your all even on the days you didn’t think you could and continuing to support, encourage & share your experiences on JBird.

I am grateful. I am proud. I am forever inspired. 

With Love,
Janine

Fall Fitness FUN! Workout below…

Picking different exercises and styles of movement to use while you are working out has the power to wake your body up and keeps life interesting. So, let’s take ourselves out of the usual & play. 

To get you started I have put together four moves you don’t normally see together because I want you to be efficient and savvy at the same time.
 

By combining moves from Bootcamp class, Barre, Sports Conditioning, and Yoga you will have the advantage of working stamina, strength & mobility all in one quick workout!

The workout is below and can be used as an add-on to your already existing workout program or you can schedule yourself to do this sequence for 15 minutes, 3x this week.

The choice is yours.

Enjoy and have FUN with it!

Love,
Janine

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15 minute Total Body Fusion Workout
Complete one full round of each exercise then repeat 2 more times.
(click the video to view the demo of exercises)

1. Bootcamp - Shuffle Forward, Touch Down Squat, Shuffle Back, Touch Down Squat (1 minute)

2. Barre - 2nd Posiiton Plié with Slide (optional: Passe Balance) (30 seconds Right / 30 seconds Left)

3. Sports Conditioning - Alternating Plank Walks  (1 minute)

4. Yoga - Bridge (hold for 30 seconds then rest; repeat 4x)

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What's Happening with JBird Fitness:

Want more exercise ideas and inspiration? Piece together the routine above with this week's featured workout video, play the tunes from my latest Spotify playlist while you are working out or come play with me in person!


Your Featured Workout of the Week
Kick it!: Cardio
Be prepared to SWEAT, as you kick, punch and hustle in this heart pumpin' workout. Keep a towel & bottle water nearby ;)

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

My Latest Spotify Music Playlist

It's named Barre October '18 but don't let the title fool you. This playlist it GREAT for any workout and even just to turn on & UP in the background while you're cookin', workin', and playin'.

Never used Spotfity? No worries. You can listen for free. Just click the playlist picture and ENJOY!

Class Schedule:
We have been rockin' it in class the past 2 weeks and I plan on keeping the momentum going. Join us!

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

Bucks County YMCA - Doylestown

Who Do You See? When You Close Your Eyes.

Ok, so things last month got a little heavy but now that October is officially here, I say we have some Fall Fitness FUN!

By the end of the month we are going to be asking kids what they want to be for Halloween and they are going to DREAM BIG! Some will say superheros (that will be my Sierra, 100%), others Princesses (yep, that’s my Nora) and some will use their imagination to be something unique & different. My favorites are when I see a kid dress up as a combo, like a doctor/unicorn or a rainbow breathing dragon.

So I propose we act like kids again and use our imagination to become whatever we want to be.

When you envision yourself in the best shape ever, what do you see?

A runner crossing the finish line of a race?



A dancer flying through the air?



A yogi twisted up like a pretzel one moment & then sitting peacefully in another?

Here...let's do the quickest & easiest exercise you could possibly do today.

Close your eyes and envision the healthiest fittest version of yourself.

Go ahead. I'll wait.

It probably took all of 3 seconds, right?

That's because we all inately have a desire to move freely and be empowered by our body.

So this month I want you to explore what you want to be. Whether it's a power lifter or a contortionist, I am encouraging you to step out of your normal garb, throw caution to the wind and be anything & everything you want to be. 

Will you get there in 30 days? No. But you can start playing with movement that moves you in those directions.

The skies the limit.
 

Who knows...you may discover something new you like or you may move in a different way that makes you feel AMAZING!
 

And YOU deserve to have FUN and also feel GREAT in your body!

I'd love to hear what came to mind when you closed your eyes. So leave a comment at the bottom of this blog or email me at janine@jbirdfitness.com

Dream Big, Live Strong!

With Love,
Janine

P.S. When I closed my eyes, I saw myself as a Pop Star singing & dancing on stage (like P!nk, athletic, strong, and fluid). So this month I am finishing all my Barre Fusion classes at the Y with 5-7 minutes of some easy to follow dance choreography. Why? To bring a little FUN to the bar...I mean Barre ;)

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What's Happening with JBird Fitness:

NEW Dance Fitness Workout
Inspired by "Head Above Water" by Avril Lavigne

It's dramatic.
The moves are big & bold.
And the choreography is meant to inspire you inside & out.

Remember, we are all dancers. Seriously! It's in our human nature. But if you are a little shy, this is the perfect way to get your dance on without feeling like the whole world is watching. It's like singing in the shower.

Watch the video below and right in your own living room, join in with me.

The Moves:

1. One Legged High Skip (on diagonal) 3x - Arm Pull Through

2. Repeat Other Side

3. Martial Art Step Back Lunge 6x -Arms Reach Out & Up

4. Step Touch or Lateral Jumps (arm forward reach) 4x

5. Drop Down Lunge with Fists to Ground & Hands to Head 2x

6. Repeat Other Side

7. Step Out 2nd Position Plies Alternating 3x - Reach Forward & Back

8. Repeat Other Side

(click the arrow below to get started)

Featured Workout of the Week:
Kick It!: Mobility
An all-in-one workout to wake up your upper & lower body, as well as your core. To go along with our theme in this newsletter, this routine starts small and ends BIG! So enjoy connecting to your body first, picking up the intensity and challenging your body to top it off.

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

Class Schedule:

We started a new routine for the month of October and I am determined to bring out the inner dancer in you. Join us!

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

Central Bucks Family YMCA Doylestown, PA

Do More of the Things You Love

Before things get real serious (below) let's start this newsletter with a classic.

Stop! In the name of love
Before you break my heart
Stop! In the name of love
Before you break my heart
Think it over
Think it over

Last week I stated "change, positive change, takes time to be nurtured".

Like your health, anything important is worth taking the time to work on.And when I say "work on", I'm not only talking about the day to day grind and the victories but also about the times we faulter.

How many times do I tell my kids within any given week, "We all make mistakes, but it's what we learn from those mistakes and how we move forward which defines us."

It's easier said than done, but the rules still applies to us...you & I. 

Life isn’t perfect and when it comes to finding the right workout program that works for you, there is no perfect recipe or equation.
 

You are a unique individual with different needs and wants, not only in your fitness ambitions but during your daily life.

For us, here at JBird, we have been doing a 14-day fitness challenge to get back in the swing of things, meaning get back on track with our fitness routine.

I'd say on average most people get excited for about 5 days. Take on any workout & exercise routine that comes their way during those 5 days. And then... something happens.

Life.

Maybe it's something that got us off track the last time, maybe it's something new, but either way life throws us a distraction & we get sucked in. Then...

Disappointment.

Ugh. What a horrible word! Nothin' worse than hearing someone else tell you they are disappointed in you. Oh wait...yes, there is. You being disappointed in yourself and secretly hiding it. That's worse.

You know why? After time, that crap builds up and you actually start to believe you'll never be able to do it.

Too heavy of a conversation to start off your week?

Well it shouldn't be. Because I'm here to tell you that's a bunch of 💩!

If you want to keep believing that, then go right ahead. But I am here to tell you it's ok to not be perfect, it's ok to not have finished the challenge, it's ok if you never even took the challenge because you didn't think you could do it, it's ok if you still haven't gotten back into the "swing" of things since summer ended, it's ok there are still dirty dishes in the sink because you were too tired to do them (oops, sorry, that's me)...but you get my drift.

The only way to make a positive change in your life, with something you know you want but you struggle to keep consistent, is with patience & time.

Throw overwhelm out the window and start looking at yourself as a human being, who needs to be nurtured. And to become the person you envision, you need to be patient, brush yourself off and get back up again.

Start by looking at what in life has been working for you, in the past few weeks, and what has not.

And tomorrow... STOP doing the things that are not working and DO MORE of the things that are. Commit to taking care of yourself.

Then you will be free to take care of those you love around you.

Like The Supremes sang above, "Stop! In The Name Of Love." 

I know you're singing' it 😉 Good! Belt it out and GET TO WORK!



...ok, I'm coming down. Off the soap box, that is.



With Love,
Janine

P.S. Although it has been solely out of love, this past month has been chocked full of intense conversations. But I am going to warn you...next month is all about FUN! So get ready to move.

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What's Happening with JBird Fitness:

Your Featured JBird Fitness Workout of the Week

• Aligned: Flow Stretch - A quick stretch sequence to relieve stress and help you feel connected & relaxed in your body.

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

New Dance Fitness Workout

• Coming Next Week

Go to my YouTube Channel by clicking HERE to play with the 25 video I have already created. And don't forget to have FUN!

Class Schedule

• Wednesday 11:00 - 11:55am

• Saturday       8:45 - 9:30am

 At the Central Bucks Family YMCA Doylestown, PA.

Find Your Inner Tige

Has anyone else had a rocky start to the post summer season?

Last week we talked about how important it is to have a plan of attack to work fitness into your routine, but I didn’t say it was going to be easy.

When the unexpected drops in your lap, your mind can mess with you. I have seriously thought on days like this “Really, Fine! Ya Got Me. I Surrender.”

I’m not going to pretend this happens with my workout routine, because even when it does, the very fact that it’s my job doesn’t allow me to give in so easily.

But I’m just as human as you.

I try again and again to go to sleep at a decent hour, to eventually fall back into the habit of just getting “one more thing done” And before I know it, I’m tip toeing in the bedroom at midnight to not wake the sleeping bear, my husband, so I don’t get yelled at again for not getting to bed when I should have.

Now don’t get all defensive for me. Although I appreciate it. Ryan’s a great guy and only picks on me for things he KNOWS I am looking to change.

The good news is everyday REALLY is a new day, so if you slip up, it’s okay. 

We need to stop beating ourselves up for not being perfect and learn to be patient with ourselves.

Change, positive change takes time to be nurtured.
 

But....and this is a big BUT
 

You have got to keep at it and find a rhythm that works for YOU.

When you slip up do not, I repeat DO NOT let 2-3 days go by. Get back on your attack plan immediately.

I want you to stay diligent in your fitness pursuits and stay persistent on the road that lies ahead.

In other words, pick yourself up when the unexpected throws you for a loop and find the inner tiger in you to forge ahead with a ferocious bite.

If all else fails remember the 3 P's of Fitness:

Patience, Persistance & A Plan

Repeat them over and over in your head until you are moving your body again.

Now Go Get'em TIGER!

Love, Janine :)

P.S. I was inspired to write this newsletter when the JBird Fitness Back To Me Challenge began last week because I had a feeling, not only were our muscles going to be challenged, but our mindset as well. I have to say, I am continually impressed by the positive attitude of the JBird Community. Sharing some quotes from this past week via our Facebook Community Group. Keep up the GREAt work Challengees!!!

"I really needed day 4! Had a busy and stressful morning. Feeling great now!" - Pam S.

"Minute 12....you almost had me in tears. My kids we 🤣 at all the grunting. But I just made it. Looking forward to tomorrow" - Christine A.

”Yowzers...Good Morning arms and shoulders. After not working out with weights for the summer this one was TOUGH. I’m looking forward to doing it again to see how much I can improve!" - Tiffany H.

"I started the #backtomechallenge last night. Parts of me were like “Hello!!” but Janine made me feel like she was with me every step of the way. Can’t wait for tonight! - Kamilah L.

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What's Happening With JBird Fitness:

New Dance Workout Video

Inspired by “Thunderclouds” by Sia, Diplo & Labrinth.

The song ties in nicely with the theme of this newsletter since it's about when a new relationship gets a little rocky. I’ve been married for 10 yrs so no new for me. But it made me think of whenever I try to make a change for myself, like waking up earlier or working out at a different time of the day and there are some rough patches to work out in the beginning to get into a new routine.

A Reminder: Patience Is A Virtual.

The Moves:

1. Arm Sweep Up (right-left) - 3 Lateral Lunges (right)

2. Repeat other side

3. Squat (arms cross at bottom) - Triple Run Back (on diagonal)

4. Heel Dig (slow) Step Through - Step Touches

5. Repeat 3 & 4 other side

6. Arm Circles -  2 Alternating Reverse Lunges - 4 Hops (hands to heart)

(click below to watch the video demo)

Your Featured JBird Fitness Workout of The Week

Aligned: Back & Abs
A strong center is the focus of this workout and no equipment is needed.  

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

Class Schedule:

Central Bucks Family YMCA
in Doylestown, PA

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

The 3 P's To Get Sh*t Done

Excuse my language but last week I got all riled up about the JBird Fitness Challenge and I found myself cursing in my vlog. I'm still fired up and even more so, since we start tomorrow and I thought it was funny when a friend had left a comment on my Instagram post saying "cursing is cleansing"

Interesting how we all react to things differently, depending on where we are in our life.

Talking about cleansing, have you ever done one? They were all the rage when Sierra, my 7 year old, was just a baby. 

In fact, over the years I have heard and seen all kinds of fitness advice & trends come and go. Everything from it’s better to workout in the morning to you shouldn’t eat before you exercise, drink coffee, don’t drink coffee, HIIT workouts are more effective, and yoga is the best.

And you know what?

Most of them have a different study arise years later saying the exact opposite.

Now I don’t claim to be an expert on any of the claims above but what I do feel confident in saying is there is no one formula that works for every person.

We are human. Meaning we are all unique. And what works for one person may or may not work for another.

So how do you decide what advice to follow?

You listen to yourself.

But here is the crucial part. We need to be...

Patient, Persistent and have a Plan.

Trouble is, your energy may be being pulled in a hundred different directions. It could be work, your family, your partner, school, etc. and YOU can get lost in the shuffle.

That is why a plan is critical.

You need something that is YOURS and a plan of attack to make it happen & to keep it going.

Let fitness be your constant.

Knowing you have prioritized moving your body, even for just 15 minutes a day, will not only give you health benefits but it will also remind you of who YOU are.

It will energize you.

It will empower you.

It will make you appreciate the body you live in everyday.

Create a plan & share it by emailing me at janine@jbirdfitness.com and/or writing a comment HERE at the bottom of this blog post.

The rest of the JBird peeps & I are cheering you on.

Go, Go ,Go!

With Love,
Janine

P.S. Uncertain of where to begin? Whether you like to dance, working out at home or need a day to day game plan, I've got something for you. The answers are all in the What's Happening section below. So have at it. Enjoy. And Keep Moving!

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The Back-To-Me Fitness Challenge

Last call! And no, I'm not talking about belling up to the bar for one last glass of merlot or autumn beer. Although that does sound nice right about now.

In all seriousness, I don't want you to miss out on this opportunity. We start tomorrow and not only will this fitness challenge give you a plan of attack, it's also going to be a ton of FUN!

If you didn't hear, the challenge is...15 minutes a day for 14 days.

Working out with me & the other JBird peeps.

You can do it!

For more details and to sign-up...

Click the pink button below and start this week off right!

New Dance Workout Video
Inspired by "High Hopes" from Panic! At The Disco

Although the Fitness Challenge gives us a plan of attack, being optimistic couldn't hurt. So I have high hopes for this back to "me" season and spreading the energy your way with this dance workout.

The Moves:

1. Run in place (stiff arms)

2. Side to Side Parallel Squats (optional jump) 3x - Releve Reach

3. Repeat other side

4. Pivot Lunge Down - Center (wide stance) One Arm Reach 4x

5. Repeat other side

6. Triple Jack In - High Knees 4x

7. Triple Jack Out - Football Run

8. 3 Reaches To the Sky - Alternating Lunges Back

9. Repeat other side

I have high hopes we are going to get this Fall season off to an amazing start. But we both need to commit to not only moving but also having FUN with fitness. So click the video below and start having FUN now!

Featured Workout of the Week:

Aligned: Butt & Legs
If you are a Challengee and want extra credit, try this workout. But if you are the kind of person who likes to take the road less traveled and are simply looking to spice things up on your own calendar, this workout is GREAT, targeting & toning the lower half of your booty! I mean body ;)

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

4 Exercises in 4 Minutes

I consider myself a profession and on top of it, I love exercising. But even I found it tough to workout the past 2 weeks.

The summer was wrapping up, we wanted to fit in as much as we could with our days off and we also needed to get ready for the new school year.

I say we but most of it was "I".

Since it is a special time of the year, I was okay with getting off my regular hamster wheel of a workout schedule and being more relaxed with my regiment. Unfortunately it remind me that doing nothing at all can make you feel sluggish but on a positive note, it showed me how doing even just 10-15 minutes of exercise can really elevate your energy.

I realize now that is why I was so inspired the past few weeks to get a fitness challenge out to you.

Not to kick your ass, but to get you refocused on yourself, show you it doesn't have to take a lot of time to make a positive difference and set you up for success in the months to come.

If you are thinking, "Oh crap, I haven't done anything all summer, I really want to do this challenge but there is no way I'll be ready in 7 days!"

Then you have 3 options:

1) Don't take the challenge. Which would suck, because you really want to.
2) Sign-up for the challenge, but don't do it because you get all heady thinking you can't do it.

or

3) Do the 4 exercises below, each day until the challenge, to get ready.

Ding Ding Ding...We have a winner!!! #3 of course!

No joke...this will only take 5 minutes to do, will prime your body for the workout videos and build your confidence before we even begin.

Your assignment:
20 Squats
20 Alternating Reverse Lunges
10 Push-Ups
Plank for up to 1 min

I am only asking for 1 set of each exercise. It's simply and quick.

So Get To It!

DO NOT close out this email without doing the above. I know you can give me 4 minutes and you will be so happy you started off the "school" year right :)

Go ahead...I'll wait.
.
.
.
.
.
.
.
.
GREAT JOB!

Now all you need to do is click the button below and sign-up for the challenge.

Yes, don't worry. I'm waiting again. Do your thing and I'll be here when you have finished signing-up.

Ok, good. Now that that is settled, I've got another dance video for you to play with below and a Featured JBird Workout of Week if you really want to be the teacher's pet and do a full 15 minute workout video.

All Challengees are JBirdFitness.com members, starting for the time of sign-up. So have at it. Have FUN! And I will see you again next week.

Love,
Janine

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What's Happening With JBird Fitness:

Your Featured JBird Fitness Workout of The Week

Aligned: Cardio Abs
15 minutes to get your heart pumpin', target the core and even better, to get your whole body moving. This video is jam packed with goodness and calling your name. So click below and enjoy the workout

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

New Dance Workout Video

The Moves:

1. Triple High Knees

2. Alternating Side to Side Parallel Squats

3. Pivot Lunge Swivels (Low-High)

4. Punches to the Sky

Inspired by Carrie Underwood’s “The Champion” and the Eagles winning the Super Bowl, I created the very first athletic-dance inspired workout video last January. Since the past 2 weeks have been crazy and last Thursday the defending champions (a.k.a The Eagles) won the kick off game to the NFL season, I thought it would be fun to share it with you again.

Three cheers for the Eagles and three cheers for YOU! Let's get this season off to a strong start, just like The Champions!

(click below to watch the video demo)

What's Happening This Fall

Sorry I missed you yesterday. I was taking advantage of the long weekend, soaking up the last days of summer & chillin' with my family.

But I still wanted to let you know everything that I have going on during this transition into the Fall season.

Blog, Vlog & Newsletter
We will still be in touch via our weekly Newsletter but if you missed the announcement, I am also vlogging about the content we talk about each week. What's vlogging? It's video blogging. Simply put...it's me chatting it up into the camera, talking to you, so we have a new, different and FUN way to interact.

NEW Dance & LIVE Workouts
I will also continue to make the dance workout videos but have plans to offer LIVE workouts, in the weeks to come. LIVE means real-time. So I will be in my family room teaching a class to you, while you are in your living room. Or wherever you want to workout that has internet access. 

Fall Fitness Challenge
Lastly, a fitness challenge is coming. I talked about it last week and want to start opening the door for sign-ups because I know some of you have the kids off to school already and are eager to get back into a routine.

Although the challenge doesn't start until Monday, September 17th, signing up now will give you full access to JBird Fitness. There are fitness programs you can follow or feel free to browse, play and workout with any of the videos. There are over 85 ~15 minute videos on the site and you can combine the videos to create full body workouts up to 60 minutes long if you prefer.

All the information is below. So check it out and I will see you next week.

Love,
Janine

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"Back-To-Me" Fitness Challenge

15 minutes a day for 14 days to get back in the swing of things.

All you need to do is log-in, go to the challenge workout video of the day, move your body and feel GREAT about it.

There will be a mix of cardio, strength, toning and flexibility for the whole body, throughout this challenge and best of all, it's FREE!

Sign-up by clicking on the pink button below. The challenge officially starts Monday, September 17th but when you sign-up now you get access to the JBird Fitness video library to browse, play and have FUN!

New Dance Workout Video

Saying good-bye to summer with “Goodbye” by Jason Derulo & Daivd Guetta featuring Nicki Minaj & Willy Williams.

The Moves:

1. Arms wave Overheads (with Hips side to side)
2. Step Backs Right - Left
3. 2 Squats with 90 degree elbow bumps
4. “Fix Your Hair” with Hips
5. Slow Jack - In Out into Alt Shoulder Rolls
6. Quick Triple Jack (stay in) into Shoulder Rolls
7. Alternating Long Lunge Step Backs
8. Repeat 6 & 7 Other Side
9. Funky Grapevine - 4 Hops with Arms Press Outs Rising Up
10. Repeat to the Left

New Vlog Series on YouTube

If you missed the first few episodes, click below to catch up.

Subscribe to my YouTube Channel, click yes to notifications and get the JBird Vlog sent right to your inbox.

Bye Bye Summer, Hello ME!

I am so jealous of all the moms out there who have their kids off to the school year already. Yet I don’t want to wish away the summer or time off with my kids just yet.

I know, once we are in the thick of it, I will be longing for the ease of the summer days. But right now I am craving structure. And this is coming from someone who enjoys flying by the seat of my pants.

No, I’m not talking about ‘flying on a fitness high”, although the irony is there. But the unexpected nature that this season is known for has run its course, has been a lot of fun but now I’m ready.

Bring it on!

Bring what on, you ask?

A fitness challenge of course.

Ha. I didn’t mean to mention it yet but it’s on my brain & I’m so ready. So I will share I have a challenge for you in my back pocket. And although I am still working out the logistics, I know for sure it’s going to start on Monday, September 17th.

So mark your calendars and be ready to commit to 15 minutes a day for 14 days.

Seriously, it’s going to be a lot of fun and all about ME. That means YOU!

Yes, I'm calling it the
Back-To-Me Fitness Challenge...

...because when the kiddies go back to school, we need to re-engage, re-evaluate and recharge our batteries for the Fall Season to come.

Why? Because it’s my favorite season of all and this is the big one…the holiday season will be here before you know.

Don’t get mad at me. I’m not rushing things. I’m just keeping it realistic.Because you and I both know if we don’t have our act together we will get swept up in the moment and our fitness life will get lost in the end of the year shuffle.

I’m not going to let that happen. So again, mark your calendar for September 17th and I will send you more details in the weeks to come.

Until then, enjoy the end of the season & beginning of a new one and we will talk again soon.

Love,

Janine

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What's Happening with JBird Fitness:

New Dance Fitness Workout Video
Inspired by “Havana” Camila Cabello ft. Young Thug

I wanted to finish off the summer with this smooth Latin influenced song but instead of a cardio dance routine it’s drenched with barre inspired moves. Don’t think for a moment you won’t be sweating. It will challenge your muscles in a whole new way, so grab a towel and let’s go!

The Moves:

1. 4 Pulse 2nd Position Plies (with ballet arms) optional: heel raise
2. Simple 2nd Plies with Full Arm Circles
3. Reverse Lunge Alternating with Attitude Front Leg Sweep
4. Barre Jacks
5. Moving Tree Pose 3x into Cross Back Chasse

Have FUN!

(click the video below to watch the demo)

Featured Workout of the Week:

emBODY - Total Body

If you are already in the back to school swing of things or want to jump start the challenge this is a GREAT all-in-one workout. It may only be 15 minutes in length but it will get your heart pumping, legs working and tone your upper body/core.

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

Classes in Doylestown, PA
Missed last week's message about classes? Read below...

Until September I am off from teaching my classes at Central Bucks Family YMCA. But excited to say, starting with the Fall schedule, I will be teaching 2 classes on a weekly basis.

Days/Times

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

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

Turn The Beat Around

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

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

Ready? Good. Let's continue…

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

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

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

These are comments I have heard over the years.

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

But now I understand guilt first hand.

Here’s the thing...

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

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

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

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

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

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

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

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

Go for it! And have FUN with it :)

Love,
Janine

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

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What’s Happening with JBird Fitness:

New Dance Workout Video

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

The Moves:

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

Inspired by “Level Up” by Ciara

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

Featured Workout of the Week

emBODY: Arms & Core

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

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

Classes for the Fall Season

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

Days/Times

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

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

Vacation All I Ever Wanted

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

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

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

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

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

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

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

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

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

We all go through it in one form of another.

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

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

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

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

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What's Happening with JBird Fitness:

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

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

The Moves:

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

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

(click the video below to watch the demo)

Featured Workout of the Week

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

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

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

11:00am at CBFYMCA

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

Stretch Your Body Expand Your Mind

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

It started to make me think. 

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

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

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

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

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

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

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

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

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

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

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

But WAIT!

Don't Stop Reading Yet!!!

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

See you when I get back,

Janine

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What's Happening with JBird Fitness:
 

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

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

The Moves:

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

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

My Biggest Fear

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

Camera shy that is.

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

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

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

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

Great question!

The answer: I force myself to do the uncomfortable.

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

Until...enough was enough.

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

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

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

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

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

Picture: A screenshot from last week's Vlog.

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

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

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

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

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

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

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

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

Be inspired, explore new places and keep smiling!

With Love,
Janine

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

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What's Happening with JBird Fitness:

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

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

The Moves:

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

(click on the video below to watch the demo)

Featured Workout of the Week:

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

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

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

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

Fitness + Happiness = Longevity

Looking on the bright side.

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

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

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

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

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

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

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

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

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

You have a choice in your happiness.

Something to think about.

Love,
Janine

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

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

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What's Happening with JBird Fitness:

Featured Workout of The Week

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

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

New Dance Workout Video

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

The Moves:

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

Inspiration: "Jackie Chan" by Tiesto & Dzeko

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

Ballet Barre Burn

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

Wednesday
11:00am-1155am
Central Bucks Family YMCA
Doylestown, PA

This Makes Me Feel Like Wonder Woman

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

I am revolting!

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

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

Besides, without them, I would feel naked.

They make a statement to the world, saying:

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

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

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

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

XOXO,
Janine

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

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What's Happening with JBird Fitness:

New Dance Fitness Workout Video

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

The Moves:

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

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

This Week's Featured Workout Video:

Work It!: Standing Legs

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

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

Weekly Fitness Classes:

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

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

I Need A Detox, Badly!

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

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

And my body is feelin’ it.

It’s screaming “No More Burgers”!

Oh and “We need a detox over here!”

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

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

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

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

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

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

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What's Happening with JBird Fitness:

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

Featured Workout of The Week

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

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

Or come join me at the Central Bucks Family YMCA.

Wednesday
11:00am
Ballet Barre Burn

Have You Ever Been On A Binge?

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

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

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

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

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

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

This is when my bad decision making began.

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

Truth: I was exhausted and wanted to veg out.

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

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

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

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

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

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

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

Say no to TV Binge Dopamine!

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

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

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

With Love,
Janine

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

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What's Happening with JBird Fitness:

Featured Workout Video

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

The first one up...

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

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

Ballet Barre Burn

No Class This Week at Central Bucks YMCA

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

New Dance Workout

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

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

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

(click on the video below to watch the demo)

3 Workouts You Can Do Anywhere

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

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

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

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

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

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

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

2. The Anywhere Barre Workout:

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

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

It truly is an anywhere workout!

3. Join Us On JBird Fitness:

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

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

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

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

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

Cheers to moving strong and having FUN FUN FUN!

With Love,
Janine