Summer is a time for FUN and SUN -- and we can still stay on track with our fitness and health in the midst of all that fun and sun!
Take it from me, a wife and mom of 3 who is on the go every weekend this summer, staying on track has never been easier thanks to Beachbody on Demand.
Here's how it works:
Get this -- convenience isn't the only bonus. Via Beachbody on Demand, you legit have access to HUNDREDS of workouts like Insanity Max: 30, PiYo and 22 Minute Hard Corps. Maybe you have a favorite Beachbody program on DVD already? Here's what is cool ---> Your FULL program is waiting for you in your personal library. Awesome, yes?
Want to give it a whirl and push play on the go this summer? CLICK HERE for a free 30 day trial!
NOW is your last chance to attend a PiYo certification THIS YEAR! Join me on November 16 in Fishers, Indiana at Revolution X for my final PiYo certification of 2014.
My first and most important tip is to remember that the post-baby recovery starts BEFORE the baby arrives. That means what we do BEFORE getting pregnant and DURING pregnancy completely affects our recovery after the baby is born. So even before you have that little bundle of joy, start making changes in your life to make sure you are healthy and strong. In general, this will make your recovery much easier!
TIP #1: Keep it low impact.
Some moms really want to get the baby weight off right away, however, your body has been through a marathon, literally, and you need to give it time to heal. Follow your doctor’s guidelines and wait the 6 weeks to start any sort of program. Once you have your doctor’s approval at about 6 weeks postpartum, I recommend sticking with low-impact exercises, walking, yoga and a personal favorite, PiYo.
TIP #2: Include HIIT workouts
Once you’re about 3 months postpartum you can start adding in short, HIIT - High Intensity Interval Training- workouts to your routine. These short bursts of intensity are great for revving up your system and burning some major calories and fat. Suggested exercises: lunges, burpees, skaters, pushups. Choose 4 total body exercises, do as many as you can for a minute each, rest a minute, then go again. Do 4 or 5 rounds to start and add more as you increase your fitness level.
TIP #3: Get good nutrition & sleep.
This may seems like a ‘duh’ tip, however, good nutrition and adequate sleep is so important. Eat lots of leafy greens, whole foods, fruits and drink plenty of water. “Sleep when the baby sleeps’ is great advice and while it may be tempting to use that time to "do something", I'm here to tell you....don't! Don't use it to do anything but sleep yourself! Your body repairs itself during sleep. Making sure you’re getting enough sleep will help you heal physically and keep you healthy emotionally and mentally. In addition, when we are sleep deprived, our defenses our down, our immunity is down. We are far more prone to making less-than-stellar nutritional choices, which sets us back in our road to recovery. Sleep is the great healer and will do more for your recovery than almost any other single action. Take that advice, it's been around for generations for a reason, and catch a nap when your baby sleeps. It's truly the best habit your can establish to help you recover more quickly.
Julie's 3 Stay Fit Tips
1. Plan your workouts!! When you are packing for your trip, throw in your workout shoes, workout clothes, maybe your home workout DVDs, a resistance band, whatever will help you stay on track. Download your favorite fitness app to use on vacation, load up your mp3 player with a great soundtrack, pack your headphones and you're good to go!! Your 'fitness' might not look the same as it does when you are home and on schedule - and that's okay!! Take this opportunity to work out in beautiful scenery by walking and running outside! Going on a cruise or staying at a resort? Check out the onsite health club and fitness classes! What a cool time to try a new workout! Bottom line....get something in everyday. Remember ABC -- Always Be Moving. Our bodies are made to move. You will feel so much better during and after your vacation by incorporating fitness into your day!
2. Pack your food. I never leave my house without food in my bag, no matter if I'm going on vacation or just going to Target! But especially with travel...you just don't know if there will be flight delay or hold ups in road construction. It's always best to travel with food and be prepared. Vacations are about creating memories and experiences...not spending money on food we could have brought from home!! Save your calories and save your pennies by packing snacks and breakfast items.
3. HAVE FUN!! Remember the 80/20 rule. Stay on track 80% of the time - move every day, try something new, and enjoy your fitness! Leave 20% open for the vacation treat. Spend those calories on the special stuff that you can't get at home! Truly enjoy and savor those indulgences, knowing that is part of your vacation experience. It's no fun to come home from vacation feeling like junk! By staying on track 80% of the time, we allow room for treats that won't leave us feeling bloated, overweight, and irritable.
Vacations are a time to disconnect from our every day schedule...to reconnect with our friends and families...to create experiences and memories that will last long after the vacation has ended. Make fitness a part of your vacation and come home feeling GREAT!
Being part of the Team Beachbody Summit for the 5th year was AMAZING! Live workouts with the best of best fitness trainers, inspiring speakers and life-changing moments. Here is a sneak peek at what I recently experienced at Team Beachbody Coach Summit 2014.
Want to join me next year? Become a Beachbody Coach. #CoachesChangeLives
Hello from sunny Las Vegas, baby!
I'm thrilled to be spending this week at the Beachbody Coach Summit 2014 with some of the most amazing and inspirational people in the fitness world, including Tony Horton, Shaun T and Chalene Johnson -- not to mention dozens of my personal team members! I've been to Summit every year since I became a coach and each time inspires me to be a better person as well a better coach.
Yesterday, I was honored to be part of the Master Trainer team presenting the PiYo certification - there are 210+ people now certified to be PiYo instructors, ready to share the PiYo love all over the country!
Speaking of PIYO - it is available NOW -- ORDER TODAY to join my Piyo Test Group!
But wait!! There's more!! One of the highlights of Summit is live workouts. Tony Horton, Chalene Johnson and Shaun T are all here and ready to rock the Summit stage with the energy and passion.
Coach Summit is an amazing opportunity to learn and grow as a PERSON, as a MASTER TRAINER, and as a COACH and have time with my incredible team in a beautiful venue. Yep #summit2014 is going to rock....and what we do in Vegas will come home with us and help us change the world!!
Are you ready to make a difference in someone else's life? Start your own journey today - BECOME A COACH!
I'm fresh off a whirlwind weekend in Chicago where I taught 5 PiYo classes to groups of some amazing young and extremely talented dancers at the Regional Dance America MidAmerica conference.
After being out of town all weekend, today I hit the ground running. It would be easy to get frazzled, overwhelmed and be down right frantic about everything that needs to happen this week -- it's the last week of school AND my oldest daughter's high school graduation! What?! That is enough to throw any parent into the looney bin! So many emotions, so much excitement and yep, I'm sure there will be some tears.
Anyway, I digress - my point here is that being healthy is not just about the muscles in your arms or legs. It's also about being mentally prepared for the game of life. If we are not strong and centered mentally we will crash and burn...on a daily basis. This is why mind-body formats like PiYo and yoga are SO good for your mind, body and soul.
Check out this great article from Greatist.com for 6 STEPS TO BECOMING MORE MENTALLY FLEXIBLE.
Want to get centered with me? Join me for my NEW WEDNESDAY 6:30am CLASS AT YOGA MONKEY + FITNESS. First class is tomorrrow - see you there!
Married to a college football coach, 3 daughters, Beachbody Master Trainer and Coach, Disney fanatic, aspire to inspire, serve others, and be a force of passion. Meet Julie!