Vulnerable

Being vulnerable is not something that comes naturally, at least not to me. But as I have been in a relentless pursuit of self-improvement over the last 9 months, I’ve realized my pain, suffering, and growth have the potential to help others.

I separated from my husband in November of last year, and my daughter and I moved to Oregon. In February, as I was coming to terms with my decision to file for divorce, and navigating life as a single parent who was completely starting over, my mother was diagnosed with cancer. 

I had never known that kind of pain. I was mourning the loss of my marriage; the death of the dream I had for our life and our family. And to face it while also fearing for my mother’s life, I broke. Life brought me to my knees and I knew I wasn’t going to get through all of it without feeling it.

Vulnerability. Asking for help. Showing emotion. They all equated to weakness. I have always cared for people, but I have been so detached from my own feelings, for the last 23 or so years, I never had the capacity to have true empathy. There are people in my life who have known me for years, but they’ve never really known me. I’ve always had a nearly impenetrable wall, that I don’t think anyone had ever successfully made it to the other side of. 

But now, because of what I’ve been through and the work I’ve done on myself, I have cultivated much deeper relationships with my clients, my friends, and my family.

We all have trauma. It doesn’t matter how it compares to others. If it’s causing you pain, if it’s causing you to suffer, it’s real.

I want you to know that I hear you. I see you. I feel you. You will get through this, and you will get through the next obstacle life throws your way. And you will keep getting up and keep getting through it. And I am here, fighting the same fight with you.

"Owning our story can be hard, but not nearly as difficult as spending our lives running from it. Embracing our vulnerability is risky, but not nearly as dangerous as giving up on love and belonging and joy - the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light." - Brene Brown

Stay strong my friends, and shine bright.

XOXO -

Jules

Self-Care Non-Negotiable

“Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves.” - John Muir

What do you need to feel balanced? To feel whole? These are questions I ask every client, and it’s important to understand, because these should be your self-care non-negotiables.

I am a mom, a daughter, a sister, a friend, and a coach. There are people who need and deserve me at my best. It used to feel like a constant battle to be everything my daughter needs, everything my clients need, and to also give myself what I need. All too often we forgo what might be best for us, because we feel the need to serve others before ourselves.

But what I’ve learned over this last year is that making one’s own mental and physical wellbeing a priority is not selfish, it’s essential. When you are caring for yourself properly, you’ll be operating closer to your optimal, which in turn will allow you to serve those you love with more enthusiasm.​​

So in reality, self-care is an act of selflessness.

My self-care non-negotiables:

- Move (and sweat) daily.

- Time in nature. Being amongst the trees is where I feel most at peace.

- Quiet time to read and meditate.

So, now I ask you. What do you need to feel balanced? What do you need to feel whole? What are your self-care non-negotiables? And most importantly, are they part of your daily routine? If not, it’s time to re-prioritize.

I deserve me at my best. And so do you, my friend. But if all we do is give, burnout is inevitable. Self-care is key. When you feel whole, you shine. And the world needs your light.

XOXO -

Jules

“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.” – Unknown

The Mental Health Benefits of Exercise

“Take care of your body, it’s the only place you have to live.” – Jim Rohn

It’s no secret that regular exercise has an immense impact on mental health; just as significant as the impact on your physical health. There have been countless studies on the topic, but I think the information is still lost on most of us. Some of the most significant benefits of regular exercise include:

Improved sleep. Sleep is essential, and lack of sleep will have a significant impact on both mental and physical health. Lost sleep has also been show to affect the cerebral cortex, which is responsible for focus, concentration, decision-making, reaction time, and more. Once sleep deprivation has reached a certain level (differs from person to person), it has been shown to hinder cognitive response, similarly to what's seen with intoxication.

Any level of regular exercise seems to make for better rest, but vigorous physical activity enhances deep sleep, and deep sleep is where we recover most.

Increased sex drive. I’m pretty sure this one is self-explanatory. I mean really, who doesn’t want a more active and fulfilling sex life?

Increased self-confidence. As strength and endurance increase, you will naturally feel stronger and more capable in life. With regular exercise, people report elevated perception of their own attractiveness and a more positive self-image.

Simply setting a plan and sticking to it automatically gives a sense of accomplishment. And as your body starts changing (increased muscle tone, fat loss, etc.), there’s a natural boost in self-confidence, which will only aid in seeing yourself in a more positive and loving light.

"Strength of mind is exercise, not rest." – Alexander Pope

Stress relief. Exercise is physical stress, so how does physical stress relieve mental stress? Physical exertion does wonders for your stress levels. It increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress.

Exercise and sports also provide an opportunity to get away and enjoy some solitude or, if you’re someone who is recharged by being social, it provides an opportunity to make friends and build networks.

I’m the former. I am an introvert by nature, so when I get to the gym, I say hi to the front desk guy, and then the headphones go on and I’m in the zone. I rarely speak to anyone. Not because I don’t like people, but as a stay-at-home-mom, this is literally one of the only times of the day I get to be “alone.” And I need my alone time.

Exercise is also play and recreation; and when your body is busy, your mind will be distracted from the worries of daily life, and will be free to think creatively, or to not think at all.

Stress can have a severely negative impact on your mental and physical health, and is not something to be ignored. You can read more on the negative effects of stress here.

Improvement in mood. Elle Woods said it best, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.” Girlfriend knew what she was talking about. Exercise does release endorphins, which leads to feelings of happiness and euphoria.

Study after study has shown that regular exercise can reduce symptoms of depression and anxiety. In fact, in some cases regular exercise was just as effective as prescription medication.

Increased energy and stamina. It’s been shown that individuals who exercise regularly are significantly more productive, and have more energy, than their sedentary peers.

Increased mental alertness and memory. Studies have shown that cardiovascular exercise creates new brain cells, and that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning.

Regular exercise has also been seen to increase the production of cells in the hypocampus, which is the part of the brain responsible for memory and learning.

If you’re new to working out, it’s probably going to feel like more of an exhausting chore than a stress relief, but stay the course. The first 2 weeks are always the most difficult, then suddenly, the day comes when it’s not so difficult. You don’t lose your breath as easily; you’re able to lift a little more weight. Soon it will become something you enjoy, and eventually, something you need.

You just won’t feel right without it.

“An early morning walk is a blessing for the whole day.” – Henry David Thoreau

XOXO –

Jules

How to Build a Workout that Works

During our team meeting last week, the topic of program design was brought up. “What is your go-to when laying out a program?” There was also a side discussion as to our titles if we were characters on Game of Throne. So I have to thank Brian "Bmurr" Murry of House Brosville, Ruler of the Gainz Train, Lord of Pull Ups, and Lats of the Dragon, for bringing up the topic. I love talking shop, so this got the juices flowing and inspired this week’s blog.

When it comes to designing a program, there are countless different philosophies, but based on my education background, and the 12 years I’ve spent in this business, I’ve found what I find works best. However, as I tell my clients, nothing is set in stone. The client’s needs and goals will dictate the structure of the program, as well as other factors. A person who can only train twice a week will have a completely different program than a person who can train four times a week.

Regardless, this is my basic workout layout, and I adjust as needed.

Soft tissue release

• Foam roll, lacrosse ball, etc.

• Can be client specific or general, it is completely dependent on the need. I always recommend lacrosse balling the arches, and a total body foam roll, at the very least.

Dynamic warm up

• Assuming the client has no limitations, my dynamic warm up begins as follows:

  • Lateral squats

  • Kneeling hip flexor stretch

  • Elbow to instep

  • Sumo squat toe touch.

• I always start with those 4, in that order. I want the hips open before moving down the chain.

Activation

• Rapid response (neural activation)

• Prehab – specific activation drills needed to prevent pain and/or aid in recovery from on injury.

• Glute and core activation

Plyometrics or Olympic lifts

• You always want the most neurally demanding movements first.

• When programming Olympic lifts, I will give a second warm up, if you will, to reinforce mechanics, before going into the actual lift.

  • RDL - light weight, 2-3 sets

  • Front squat (if cleaning) - light weight, 2-3 sets

  • OH squat (if snatching) - light weight, 2-3 sets

  • High pull, light to moderate weight, 2-3 sets

Primary lift(s)

• The main focus of the workout. This is where I program the “big” lifts; bench, squats, pull ups, and deadlift variations.

• I will often pair this with another release or activation movement.

Secondary supersets

• Following the primary lift(s) I will give 2 secondary supersets of 2-3 movements, typically complementing the primary lift.

Accessory work

• This is where the vanity work comes in, or if clients are looking for variety, fun, etc.

Finisher

• Depending on the goal.

There you have it; my basic workout layout, but almost every program I create looks just a little bit different than the last. It all depends on the goal of the workout, and the overarching goal of the program.

So, what does this baby look like in action?

1. Soft tissue release and dynamic warm up (see above).

2. Activation – rest as little as possible.

            Scap push up – kneeling 2x15

            Plank 2x:30

            Clamshells 2x30 ea

3. Primary lift – no rest between exercises, rest 60 seconds between rounds.

            Barbell deadlift 1x10, 1x8, 1x6, 1x15

            Banded monster walks 4x20 ea

4. Secondary – rest 30 seconds between exercises, 60 seconds between rounds.

            Superset 1:

            Lat pulldown 3x10-12

            1-leg RDL 3x10 ea

            Superset 2:

            Push up 3x AMRAP

            Glute bridge – weighted (DB/BB) 3x20

5. Accessory – rest 30 seconds or less between exercises and rounds.

            90/90 bicep curls 3x15 ea

            Ab rollout 3x10

            Tricep press down 3x15

6. Finisher – Perform 10-20 kettlebell swings at the top of the minute, every minute. The remaining time in that minute is your rest. Perform 5-10 sets.

Try using this layout to create a program for yourself, and feel free to share; I’m always here to help.

XOXO –

Jules

How to Use Your Period to Your Advantage

We’ve all been there, every month. About a week before your period starts you tend to be overly sensitive, or become so irate you feel violent, or like you may eat your entire kitchen because you have a hunger raging so fiercely that nothing will satisfy you. Then your period actually starts and you think to yourself, “oh wow, all of that insane behavior completely makes sense.” Well, I am here to bring you good news; there is a silver lining to all those gnarly PMS symptoms. You can actually use your female hormones (and the change that occurs throughout the month) to your advantage when it comes to making progress in your physique, and performance in the gym.

Let’s break it down.

The follicular phase (aptly named because it is the period in which the follicle, which contains the egg, is maturing), begins immediately after you finish menstruating. Days 0-14. It is characterized by increasing estrogen, lower progesterone, and an average body temperature.

From there, you move into ovulation, which takes place around day 14. In the ovulation phase, your estrogen level peaks and progesterone starts to increase. You'll also notice you start to feel warmer.

From day 15 to 28 of your cycle, you'll enter the luteal phase (where the follicle becomes the corpus luteum, after it releases its egg). The luteal phase is characterized by high estrogen and progesterone, with progesterone being more dominant, and your body temperature remaining higher than normal. Toward the end of the luteal phase (PMS and menstruation) there is a steep decline of both estrogen and progesterone.

Shall we break it down even more?

Estrogen increases insulin sensitivity, while progesterone increases insulin resistance. Estrogen and progesterone are both anti-cortisol hormones. Even more, estrogen is a muscle building hormone, while progesterone may interfere with muscle development.

To summarize, the follicular phase = more estrogen, the beginning of the luteal phase = high estrogen AND progesterone, and later in the luteal phase (premenstrual) = decline in estrogen and progesterone.

What does all that mean?

The follicular phase (day 0-14) is the time to focus on progress. Take advantage of your hormones being at an optimal level for your performance in the gym. Your body will also be more prone to utilizing muscle glycogen to fuel exercise during this stage, meaning your body will use those carbs. It is also seen that this phase allows for greater pain tolerance, a higher maximum voluntary force generation capacity, as well as increasing levels of endurance.  Bottom line, this is a time of less fat storage, some fat burning, and muscle gain. Bump up the training volume and bring the intensity.

During ovulation (day 14), your strength levels will still be high and you may notice the highest sheer force generation capacity during this phase. If you want to set a PR, now is the time to try. Just keep in mind that you may also be at a higher risk of injury. As estrogen skyrockets to its highest point during this phase, it can impact collagen metabolism and also influence your neuromuscular control. So work hard, but make sure you're using proper form. Your metabolism will also be starting to climb at this point, so if you're feeling a little extra hungry, understand that this may very well be why.

During the luteal phase (day 15-28), with your body temperature higher than normal, you'll experience higher cardiovascular strain and a decrease in time to exhaustion. In addition to this, you may be retaining excess water weight due to PMS, feeling sluggish, workouts are harder to get through, cramps, back pain, etc; but I did promise a silver lining.

One of the many badass things about being a woman, and one of the most fabulous things about having a period, your body will rely more heavily on fat as a fuel source during the luteal phase, instead of muscle glycogen. Bottom line, the beginning luteal phase is a time of less muscle building, but good fat burning. The later luteal phase is more catabolic (i.e. burning fat and muscle).

Keep in mind, your craving for high carbohydrate foods will increase. Your serotonin production will be lower, and your instinct will be to eat more carbs, as they cause a rapid release of serotonin, instantly providing a mood boost and natural high. Hello cravings! However, due to insulin sensitivity now being at its lowest point, and the fact that you might be lowering the intensity of your workouts due to your high fatigability, you need to keep your carb intake under control.

Not only are you utilizing fat for fuel more efficiently during workouts, at this time, but exercise boosts serotonin naturally, so your workouts will help to curb the cravings.

With the higher metabolic rate and ability to use fat for fuel, this is the prime time to add in some LISS cardio (i.e. brisk walking, 30-60 min), and a lower carb, lower calorie phase to kick-start fat burning.

Weekly breakdown.

Week 1 & 2 (Follicular Phase - days 0-14)

• Up the intensity and challenge yourself.

• Increase loads.

• Go for a PR.

• Total body weight training 3-4x/wk.

• HIIT or metcon 1-3x/wk.

• Normal calorie and carb intake, with a larger portion timed post-workout.

Week 3 (Beginning Luteal Phase - days 15-21)

• Listen to your body.

• Stay focused – cravings and fatigue will challenge you.

• Body uses fat for fuel more efficiently.

• Metcon, HIIT, and/or sprints 3-5x/wk.

• Restorative and corrective activities; foam roll,  yoga, meditation.

• Daily LISS (i.e. brisk walking), 30-60 min.

• Normal (or slightly lower) calorie intake with low carbs.

Week 4 (Late Luteal Phase - days 22-28)

• More catabolic (burn fat and muscle). BCAAs may help during this phase.

• Metcon, HIIT, and/or sprints 3-5x/wk.

• Restorative and corrective activities; foam roll,  yoga, meditation.

• Daily LISS (i.e. brisk walking), 30-60 min.

• Normal (or slightly lower) calorie intake with low carbs.

*Note: These a merely suggestions. You need to experiment and figure out what works best for your body. These were also created with the goal of fat loss in mind. If you're training for something else, it will most definitely look different.

As you become more aware and in tune with your body, you’ll discover what works best for you throughout the month. You’ll know when you can push it, and when you need to give yourself a break. I highly recommend tracking your period. I use an app, but you’re welcome to go old school and write it on your calendar. Knowing where you’re at in your cycle, and learning how to adjust your training and nutrition accordingly, can be a game changer. The goal is get to the point where you can continue to make progress, while feeling your best all month long.

XOXO –

Jules

References:

15 Facts About Weight Loss and the Menstrual Cycle

The Hormone Cycle and Female Lifters

The Female Body Breakthrough

How to Deal When Shit Hits the Fan

2015 was a whirlwind year; 

• My beloved grandfather passed away after a 10-year battle with cancer, and I am so thankful to say I was with him at the end.

• Discovered I was pregnant.

• Planned my wedding.

• Got married.

• After 5 wonderful year of owning my own personal training business (and 8 years living in LA) I closed up shop and moved to Santa Fe, NM (my husband’s hometown), officially making myself unemployed (for the first time since I was 16).

• I gave birth to my daughter.

• I became a stay-at-home-mom who worked from home.

To say I was stressed is an understatement. To combat such major life stressors, or when things are just busier, you have to have a strategy, otherwise that shit can paralyze you. 

“Its not stress that kills us, it is our reaction to it.” – Hans Selye

1) Mindset.

First and foremost, your mindset is everything. Life is 5% what happens to us and 95% how we react to what happens to us. It rarely goes as we have planned. Life is always going to throw obstacles in your path, so you’ve got to have the mental fortitude to adjust and keep pushing forward. 

Life is an adventure my friends, and a beautiful one at that, if you choose to see it that way.

“I love sleep. My life has the tendency to fall apart when I'm awake, you know?” - Ernest Hemingway

2) Sleep 8 hours.

Yes, this might feel impossible when you have a million things to do, but sleep is crucial. I guarantee the fastest way to burn yourself out, get sick, crave nothing but junk food, and generally be miserable and unproductive, is if you skimp on sleep.

Here’s the catch, when you get enough of it, you are actually more productive the following day.

You can read more on the importance of sleep here. – link to sleep blog.

“The time to relax is when you don’t have time for it.” – Sydney J. Harris

3) Exercise for, at minimum, 30 minutes.

The gym is my sanctuary and the weights, my therapist. Time away only makes me feel worse.

“But how can I possibly get a quality workout in 30 min,” you ask? I am the master of the 30 min workout, and it goes a little something like this:

• 5 min warm up: foam roll and dynamic stretches.

• 10 min HIIT: treadmill, KB swings, med ball slams, rower… the options are endless.

• 15 min AMRAP circuit: choose 6-8 exercises, pick your reps, set your timer, and crush it.

Wham. Bam. Thank you ma’am!

“Walking is the best possible exercise. Habituate yourself to walk very far.” - Thomas Jefferson

4) Daily brisk walk.

My favorite time for a walk is first thing in the morning. I brew my coffee and head out the door. The blood flow + caffeine wakes you up and gets those brain cells firing, and it’s going to lead to a much more productive day. 

A daily walk (and regular workouts) is essential to keeping my positive mindset. 

“Suffering is due to our disconnection with the inner soul. Meditation is establishing that connection.” – Amit Ray

5) BONUS! 

Quiet time with stretching, meditation, foam rolling, hot showers/baths, reading, yoga and power naps will make you feel recharged and help to bring back mental focus. Restorative downtime might feel like a luxury, but self-care is of the upmost importance, especially during those high stress times in life.

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” - Marcus Aurelius

I made it through, hands down, the craziest year of my life, and I’m a better mother, wife, daughter, sister, friend, and coach for it. Make yourself the priority and you will get through your stressful times with grace and strength.

XOXO –

Jule

My Best Body

“You yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha

There has been an incredible shift in the fitness industry; gone are the days of the never-ending pursuit of perfection. It’s all about love for our bodies these days, and I dig it. There is one idea that I can’t get behind though; the idea that we need to accept our flaws. Let me elaborate.

I was in the best shape of my life when I discovered I was pregnant; 163 lb, 15% body fat, lifting 5-6x/wk, cardio twice a day, everyday, nothing but chicken, veggies, and brown rice.

Looking back, my body was rockin, but it was exhausting. I can’t say I hated my body, but I always sought to improve it; if only my abs showed a little more, if only my saddlebags were a little smaller, and it was never enough. Then I got pregnant.

During my pregnancy I was lucky, I was able to stay very active. My workouts did change throughout my pregnancy, but I was able to go hard up until I delivered. I lifted 4-5x/wk and would walk or hike every day. Obviously looking good was no longer a priority, but I wanted to stay strong, for the pregnancy, for labor, and to hopefully recover with a bit more ease.

I was 183 lbs when I went into labor, 20 lbs heavier, and I told my husband, "Give me 3 months and I'll be in better shape than before."

Enter Jameson; my daughter, my world.

My body has changed.  

At my last doctor appointment I was 140 lb, body fat percentage; who freaking knows. I get little home workouts in, 15-20 min, whenever I can. Jameson and I try to go for a walk every day, but being that it’s winter here in Santa Fe, some days are just too cold.

As mommas, it can be hard to embrace our new form. There are marks, saggy skin, maybe a completely new shape. Some might see these as flaws, but not this momma. My body has changed, without a doubt, but it has changed in the best possible way. I look at my body now and I am in awe. I am forever grateful for this incredible body of mine; it protected and nourished my daughter for 9 months, it pushed her out into the world so I could finally see her, snuggle her, smell her, and watch her grow. 

My stomach is squishy, and the skin has clearly been stretched. I didn’t have a lot on top to begin with, so I thought I would be immune to the post-breastfeeding boob sag, but alas, my tiny tatas hang low. And the stretch marks I have across my breasts, as a result of producing the sustenance my little girl needs to builds her immune system and aid in her growth, they are my hard earned tiger stripes, and I wear them with pride. And momma, you should too. 

“Your problem is you’re… too busy holding onto your unworthiness.”

- Ram Dass

I think the miracle that is childbirth has been lost on the masses, because we’ve been doing it since the beginning of time, but momma, you brought another human being into the world. You are a freaking rock star. You are more than marks. You are more than squishy skin and saggy breasts. And you are so much more than the number on the scale.

My favorite part of this new mom bod? I love my biceps. When my clients ask how to get sleek arms, I always suggest carrying a baby around all day.

I will always love lifting and feeling strong, and I will always seek self-improvement (in all areas, not just fitness), but I will never look at my body with the same critical eye I once had. 

This is my best body; marks and squish included, and I couldn’t be more proud.

XOXO –

Jules

“To love oneself is the beginning of a life-long romance.”

- Oscar Wilde

How to Hit Your Training Goals

I've seen it all too often in the years I've spent in the fitness industry; people who feel they've tried it all and nothing works, they just can't reach their goals. It's incredibly frustrating, and one of the reasons people may seek out a coach, like myself. Over the years I've found not being able to achieve one's fitness goals usually comes down one, or a few, things.

What’s your motivation and where are you at?

Why do you want it? Why do you really want it? What do you like about what you’re currently doing? What would you like to change about your current routine? What could you do better? What are you not doing that could be beneficial? Re-assessing your motivation can drastically change the way you view your goals, or may make you change your goals altogether. Maybe you haven’t reached your goal yet because you just don’t want it anymore, and that’s ok. Just set your sights on something else.

What does success look like to you? 

Maybe you’ve reached a plateau. Maybe you’re bored or stuck or need to change your training. Or maybe, what you define as success is unrealistic. You need to be honest with yourself. You have to be realistic. Now, I’m not giving you the go-ahead to be lazy, or not push yourself, but there’s nothing wrong with being reasonable and making sure you believe your goal is achievable, based on who you are as a person, and what else is going on in your life. Side note, it's actually quite difficult to truly reach a plateau, so that's most likely not the reason you haven't achieved your goal yet.

Consistency is key.

The key to progress is consistency; consistency in healthful food choices, and consistently getting your workouts in. You could be given pretty much any program on the planet, and if you do it consistently, you're going to see changes. Again, let's be honest, were you giving your all during your workouts? How many of those workouts did you get in over the course of this particular training phase? And, this is always a touchy subject, but what about your food choices? Maybe you were near perfect Monday-Thursday, but what did your Friday-Sunday look like? Because I promise you, if you're getting every workout in, and eating "really, really well," you would have seen results.

Re-focus your goals.

We’ve re-evaluated your motivation. We’ve discussed what success would look like for you. You've reflected on your consistency in training and nutrition. Now it’s time to re-focus your goals. Ask yourself; why do I want it? What do I expect to get out of achieving this? What are the sacrifices I’d have to make? Can I make those sacrifices? Can I be consistent?

Break it up.

If you have more than one goal, it’s important not to overwhelm yourself, or your body. Break your goals up. Which one will take the longest? Which one do you want the most? What about your time? Will your new goal(s) and other aspects of your life, such as family and career, interfere with one another? These are all things that are very important to take into account.

Re-evaluate periodically.

It’s important to avoid attempting an unrealistic goal, boredom, or hitting the elusive plateau, by re-evaluating your goals and where you’re at periodically. Use the steps from above, as well as progress photos, body weight, BF%, and circumference measurements, to re-assess and make sure you’re still heading in a positive direction.

Remember though, the ultimate goal of any program is progress, not perfection, and to be the best version of you.

XOXO -

JULES

Shine Bright

Life can be tough, there's no doubt about it. Unfortunately it can be all too easy to let an imperfect situation get the best of you. It can be so easy to react. Reactions are driven through emotion. They are impulsive and lack cerebrate. Of course, we’re all allowed to have a bad day, and of course you’re allowed to vent when you need to, but you’ve got to be able to pick yourself up and move on. Life rarely goes as we have planned. It is going to throw curve balls. Don't be a victim of life; you have to have the mental fortitude to adjust and keep moving forward. When you break it down, life is 5% what happens to you, and 95% how you respond. 

Like most, I find it difficult to be around negative people. Being around someone who is constantly in the negative is draining. You might not even realize how much it affects you until you finally let them go. Every relationship you have; friends, significant others, family… they should be about love, support, and empowering each other. In true partnerships, and real friendships, we lift each other up, challenge each other, and always push to make each other better. It’s about nourishing each other’s light, and helping each other shine brighter. But you must keep in mind, it is so important to cultivate your own happiness, and shine bright on your own, before you can ever hope to help others shine. And you cannot look to others to bring you happiness. True happiness has to come from the self.

I have always lived my life by one particular rule; if you do not bring something positive to the table, if you do not influence my life in a way that lifts me up, I don’t have time for you. I give everything I have to the important relationships in my life (as most of us do), and if you’re not going to give me that same love/respect/support that I give you, you’re out. I know it sounds harsh, and sometimes it’s easier said than done, but when you’re finally brave enough to let go of whomever it may be that is dulling your sparkle, you’re going to feel like a new person, and your light will once again shine bright.

You have every right to a beautiful life, so shine bright, show the world just how amazing you are, and never let anyone dull your sparkle. The brighter you shine, the more you’ll positively influence the people around you, and that means you can affect change across the globe.

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous?' Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” - Marianne Williamson

Shine on.

XOXO -

Jules

Too Tired to Workout?

This is a question I get asked all too often, and I completely understand the feeling. While your initial reaction to feeling pooped at the end of your day might be to skip your workout and head home, I wouldn't recommend it. Unless you're sick or you've been over training, a lower intensity workout is better than nothing. Something is always better than nothing.

Just go. 

Depending on what my workout was 1-2 days before, I often feel stiff and sore, which isn’t the most encouraging feeling when I’m going into another workout. It isn’t until I get going in my warm up that I start feeling good. That being said, start by just getting yourself to the gym. That alone can be enough to get you amped for your workout. 

Get moving.

Next, do a dynamic warm up. Get your blood flowing. Roll out, dig in with that lacrosse ball, stretch, brisk walk on the TM, corrective exercises, etc. If you feel up to your full workout once you're warm, go for it. If not...

Bring down the intensity.

If you’ve warmed up and you’re still feeling rundown, cut out any explosive moves (plyometics or Olympic lifts). If that’s not enough, dial down the intensity of the rest of your workout by decreasing sets, reps, and weight, and increasing rest time between sets.

Make it earlier.

Having been in the fitness industry for over 10 years now, I can tell you that most people perform significantly better in the morning, or mid-day, before they’ve killed themselves all day at work. The day's stress hasn't come into play yet, so you’ll be able to give everything you’ve got to your workout, which will increase the speed at which you see performance gains and body composition changes. 

Commit. 

Lastly, if you are going to workout after work, you have to make it a priority. Put your workout in your calendar as an appointment, bring your gym clothes to the office with you so you can change there, and leave with the mindset of going to workout. If weekdays really are a struggle for you, shoot for 2 workouts during the week and get 2 more in on the weekends. Make sure you’re taking periodic breaks during your day to get up, away from your desk, and stretch or go for a little office walk, stay hydrated (goal is at least 2L H2O per day), and eat healthy protein based snacks. These things will help keep your energy up throughout the day, and increase your chance of making it to the gym after work.

Bottom line, If you want the results, you have to put in the work. But I always want you to be kind to yourself; if you really need the rest, take it.

XOXO -

JULES