Small Change BIG IMPACT!

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

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

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And here is what I found in this first week. 

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

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

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

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

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

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

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

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

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

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

Benefits

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

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

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

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

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

Fly high, my little birdie, FLY HIGH!

Love,
Janine

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

Fitness Goals Made Easy

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

Beat the Statistics!

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

Warrior III in Action

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

The Hover Swivel

The Hover Swivle How-to: Get onto your hands and knees, into a table top. Curl your toes under, spread your fingers out, push down through your palms and lift your knees off the ground. Immediately you will feel your whole body engage. Now, lift your left toes off the floor and as you cross the foot/leg under the body to kick out & through, lift your right hand off the floor to wave "hello". Repeat on the other side. Do a total of 12 to complete the set. #funexercise #totalbody#quickfitness #hellobody

Most Awesome Workout EVER!

Tiffany, JBird member continues commenting..."My arms were fried, but I loved how much variability there was in the workout. I wasn't bored for a single second." She was talking about our Total Body Strength: Arms Workout. And there are 40+ more videos, just like it, to target the whole body. Come join us at JBirdFitness.com where we are changing how you feel about your body, one movement at a time #exerciseathome#fitnessmadesimple #challengeyourbody#funeffectiveworkouts#anamazingfitnesscommunityatyourfingertips #upperbody #arms #workoutvideos and so much more...