We're heading into March this week, and it's an exciting month.
We get to welcome SPRING! And...
my little boy is turning TWO!
Entering a new Month is a powerful reminder of how fast time goes.
The small steps you take each day add up and eventually
transform in giant leaps as the time ticks on.
Many people blame time for the things they can't do.
They say they don't have enough of it.
But I say this..
YOU HAVE TIME!
You might not have an hour.
You might not even have 30-45 minutes.
But I know you have 10 minutes!
So let me show you... Join me? (Press play below!)
Perhaps you already discovered the amazing impact exercise has on your mind & body, and your exercise regularly. High five! But for my other readers-- will you try a new approach this week?
Can you make it a priority to exercise for only 10 minutes a day, everyday? That's it.
You can check out other 10 minute workouts on my youtube channel:
----> Jolie Della Valle, YOUTUBE
Do you need more guidance or motivation? I got you.
I offer virtual personal training --> E-mail me to inquire
I want you to imagine your future self, waking up on April 1st...
with an established habit of working out everyday for just 10 minutes.
It all adds up.
The time ticks on.. we enter Summer..
Your future self is rejoicing-
feeling good, feeling energized, feeling unstoppable!
So, please.. make the effort. I promise it will be worth it!!!
I have a powerful Mantra that might knock your socks off.
I’ve been working on a press handstand for years (where you lift your body into a handstand without hopping or kicking up into it).
It is so hard! But, I made a goal to finally nail it. So like all new things I want to either learn or master, I referenced a few YouTube videos. :)
In addition to consistent practice, I needed to really strengthen my core and hips before I could even attempt the move itself.
I started working on other drills- and I discovered a great tip:
... pop into handstand,
and then focus on coming down from it as slow as possible.
Just focus on mastering that.
The negative motion (lowering down) is oddly the easiest & most direct way to strengthen,
yet it is the hardest to actually master.
It’s the most effective way to work every muscle that will aid in building my strength to come up.
As a matter of fact, if I master this--
coming up will be a breeze!
So, for the past few weeks I’ve been practicing randomly throughout the day.
It's exciting to feel my body progress and lower down slowly
with a bit more control as the days go by.
The other day- as I was lowering down in that negative motion
- my body shaking, my shoulders burning-
a mantra formed in my head..
“here in this negative, I grow my positive”.
I was able to really sit with the uncomfortableness of it-
resisting the urge to put my feet down,
and gain another few seconds in the air before my feet touched the ground.
This hit me like- WOW- what a powerful metaphor to apply to so many aspects in life!
“here in this negative, I grow my positive”
Sit with that again...
"HERE IN THIS NEGATIVE, I GROW THE POSITIVE!"
This mantra is so powerful because it's to be used when you are
freak'n KNEE DEEP IN THAT NEGATIVE,
with all the feels that go along with it
Stay there. Don't resist.
Observe it and feel it in all it's glory!
Awareness. Is #1...
What exactly is the “negative” you're trying to sit with,
and to gain what positive?
First, consider a goal or something you want to change or improve.
Perhaps a better relationship with someone or “something”?
A goal to quit an addiction?
This can go deep, people.
Then, with 100% honesty ask yourself-
"what am I doing or not doing that's preventing me from experiencing the positive?"
You might have even have ask someone else
(who really loves you and has the best intentions for you)
Sometimes we truly don't know or may struggle to face it.
Awareness is crucial.
Only with awareness can we say "oh, hello!" to the negative.
instead of resisting, ignoring, running from, or making excuses...
Can you try this?
EMBRACE IT!! Embrace it with understanding, compassion, curiosity, and unconditional love!!!
Because guess what?
This negative... is not negative at all!!
It’s your positive waiting to happen.
It’s your opportunity to learn and grow, to strengthen, to heal, to fix. 🏻
And yes. It can be scary, uncomfortable, and hard.
It can be really hard.
It can also take a long time.
But without awareness, and without being able to sit with all that’s uncomfortable in the negative ,
it’s not going anywhere anytime soon,
and your positive will just be floating around in a far away land...
So, please try it. Pick your positive, pin point it's negative, and approach it with a new attitude.
Take it under your wing with love.
And soon, it may assist in giving you wings you never knew you had!
Did this resonate with you? Please let me know.
And, if you're feeling adventurous try my new 10 minute workout on youtube!
One of my viewers (who does my videos with his Mom!) asked if I could include plank jacks this week. This is for you Noah!
Be sure to subscribe- I post a new workout every other week.
Also, round #2 of the 5 Day Fitness Journey is starting again!
I created this free program for beginners,
or for those needing a jump start to get into the swing of exercising.
We start next Monday, February 18th.
If you want in please contact me to request being added.
If you did it already, you can do it again!
I am also accepting 3 new participants in my brand new program (I can only work with 5 people at a time).
This is a true passion project from my heart. This one requires true commitment and desire.
This one does have a charge.
And it's starting FEBRUARY 25th!
For more information, please contact me!
I will be starting a workout class in Wayne,NJ every Thursday night from 8-8:30PM!
This will be a thirty minute express workout-- DJ light's, fun music blasting, dancing, and sweating it out! Mark your calendar.. I hope to start it February 21st! :)
Whoa, this is weird. The last time I sat to update this page was two years ago- right before I had a baby, who is now a walking, running, and talking toddler!
I took time off from personal training/fitness work so I could focus on being a Mom and growing my other business, but my personal love and appreciation for fitness has only grown deeper.
Since experiencing pregnancy,
giving birth & breastfeeding,
and now being able to carry a 23lb wiggly child...
while walking miles on end...
as I SIMULTANEOUSLY push his stroller..
(the struggle is real with a toddler!),
I’m pretty amazed by what I am capable of,
and by what WOMEN are capable of!
Motherhood has given me a deep love & appreciation for my body from it’s core.
Because when I talk about my body I’m referring to my body from within— in which my mind and spirit dwell- in which I get to experience & explore this precious life, from a healthy, happy, clear lense. I’m not talking about my body from what the eyes can see— rather, as a witness from the inside that get’s to explore what it DOES, what it CAN DO, and what it FEELS like to be in.
And, I realized..
The more you value & appreciate your body, the more you will prioritize what makes your body ultimately FEEL good from the inside.
So, if you're reading this,
and you have fallen off the exercise bandwagon or never even got on before,
I made something especially for YOU.
I'm leading a 5 day beginner exercise program. It's completely free.
I created this because it's my passion, and I felt compelled to make it for those who might need it (cough, cough, Hi MOM!!)
If you wish to sign up please do so here:
It starts on Monday, February 4th. All you need is 10 minutes a day and to follow me as I lead you through a fun workout!
In the meantime, I'm back to posting 10 Minute Workout Videos on my youtube channel.
If you're starting out (gentle/low impact) try this one (below). It's an excellent workout to ease into!
if you're more thinking like, "Jolie, I want you to kick my ass!!!" ....
Intermediate Full Body Functional Workout (below)
Feel free to explore my growing playlist! Be sure to subscribe to stay updated as I add new workouts. All of the workouts on my youtube channel are only 10 minutes each.
They don't require any equipment.
They don't require much space.
They don't require you leaving your home.
They are FREE.
and EXCUSE FREE.
In the 5 day beginner journey, I'll be opening your eyes to what you have been missing out on. I talk you through each workout. I give you tips, tools, and secrets!
So, if you struggle with exercise motivation, time, or consistency..
if you don't know where to begin..
or if you think your too old, too weak, too lazy, too busy, too "insert excuse here"...
if you have convinced yourself you don't like exercising,
or if you simply want to enhance your life and feel better..
then sign up here::: JOIN THE 5 DAY JOURNEY.
And then, starting February 5th, for 5 days, you will receive a different 10 minute workout each day.
*Although the workouts are a beginner fitness level, my message and tips can be applied to enhance anyone's fitness journey!!
Feel free to pass this along or share with anyone that you know who could benefit from getting started with exercising. And if you have ANY questions, please don't hesitate to contact me.
I can't wait to share more fitness tips, workouts, and motivation with you!
Does it feel like you are barely making progress in your efforts to lose weight, get fit, or simply feel better?
There is something you can blame if you're feeling stuck, not seeing results, or peddling backwards.
YOUR HABITS. This includes your obvious habits, along with the much less obvious habits that your big habits are made up of. You may find the root of why you are stuck once you acknowledge the less obvious habits.
Here is the main challenge: discovering exactly what they are.
What habits are contributing to your efforts to to feel better, happy and healthier?
What habits are holding you back or causing you to peddle backwards?
These realizations must be observed over time. Give yourself a week, or two, or even more.
Observe yourself without judgement,
with wide open and brutally honest eyes,
from a place of love and curiosity.
Once you uncover what your habits are, you can then determine whether or not they are serving you.
Here are a few things to consider as you observe your habits this week:
The next step will be figuring out the ways to create and/or incorporate more of the habits that serve you, and eliminate the ones that don’t.
Brutal honesty with yourself will be the toughest part. Trust me on that! This exercise won't work if you're not ready to take off your blinders.
Habits are so incredibly powerful because they become second nature. They make up your lifestyle.
They are the things you do and the thoughts you think without even realizing it or second guessing it.
Like asking for the dressing on the side, and using only a little bit,
or ordering a side salad instead of french fries,
or taking the stairs instead of the elevator,
or making the time to pack a healthy lunch,
or working out as soon as you wake up.
Because that one cupcake you ate at the birthday party, or the one workout you had to miss because of a Doctors appointment is not the reason you gained weight.
It's your habits. It's the accumulation of all the little things and daily rituals that you think and do over and over again over a long stretch of time.
Your habits are little tiny steps that ultimately lead to your giant leaps!
The good news is that you can change habits that don't serve you. Of course, this requires hard work and continuous conscious effort. But when you do it over and over again, the effort transforms into a habit. This is when it becomes golden! You no longer have to think about it. You just DO it.
When you first start exercising, you have to force yourself. You start working out a couple times a week. You skip often because you’re too sore, too tired, too busy,
::insert other excuses here::
And then, the craziest thing happens! Your body adjusts. Your workouts start to feel pretty damn good. YOU feel good.
And, that’s when the excuses stop. Your workout is now important to you.
But then, there is an interference with your schedule. You literally have no time to devote to your workout.
And it’s not even an excuse! It’s totally valid.
The crazy thing is that you are disappointed. You actually want to workout! Your body is craving movement,
and your heart wants to beat,
and your legs want to squat,
and your arms want to reach,
and your blood needs to flow,
and there is just not enough time in the day!!!!!
I’ve introduced you the the Goldie Workouts, which are very efficient weighing in at only 20 minutes.
Then I introduced a few 10 Minute Quickies.
But when you really don't have time to workout, and you really want to workout, this Super Short Workout will get the job done in only 4 minutes!
If you don't believe me, you should try it right now, just for fun! It is VERY intense. (Don’t say I didn’t warn you.)
Click here--> Super Short Effective Workout (Only 4 minutes)
“WHY EVEN BOTHER? Nothing is happening!", shouted Timothy as he smacked his belly with both hands, and then plopped himself on the floor in agony.
My heart dropped. I held back the same tears that welled up in his eyes.
Timmy is one of my personal training clients. He is only 10 years old, but we are friends, and I'm emotionally invested in him. (FYI: No one tells you this before becoming a trainer. There should be a warning after you complete the test. You become emotionally invested in certain clients, soaking in their hurt and frustration, along with their joys and victories.)
This scene played out over the last few seconds of an exercise- one that Timothy had completed many times before. Timothy is usually motivated during our workouts. But right now, he was fed up.
“Why even bother?” he asked me again while looking down at his belly, emphasizing the area on his body that causes him distress. He pulled his knees into his chest and buried his face in his hands.
I swallowed my apology over the fact that I couldn’t give Timothy a quick fix. I wasn’t a body fix’n magician for my clients and I resented myself for it at times. So, I took a deep breath and prayed for the right words to come out.
“Timothy,” I said, staring into his sad blue eyes. "I understand it is frustrating because you work so hard, and you are still unhappy with your body. But I have noticed many things happen as a result of your hard hard with me. Do you know what they are?” I asked him.
He sniffled, and a thought for a second. “Well, my hockey coach told me that I am getting faster,”
“Yeah!” I proclaimed with a look of astonishment. "What else?"
“I do feel stronger and I can hold wall sit longer”, he said.
"That is absolutely right!" I applauded.
Over the next few minutes, we continued to talk and Timothy’s motivation tank filled back up. He recovered pretty quickly, (phew!) and we were able to resume and finish an awesome and productive session.
So, why even bother? Shouldn't you just give up when nothing seems to be happening on the outside?
I indirectly had Timmy answer his own question, but this is worth thinking about for anyone who often feels defeated while trying to achieve a goal that seems just so darn far away.
You bother because there are so many INSIDE victories to be had along the way.
Like that incredible feeling you get when endorphins release.
or when you beat your record in a timed challenge.
or when you're finally able to reach your toes.
or when you influence your kids to join you in plank hold.
or when you peel off your sticky clothes and jump in the shower.
or when you sit down to devour your favorite post workout snack.
I can go on and on. ( and I welcome you to leave your favorite "inside victories" in the comments below).
But most importantly you bother right now, so you can say, “I did it!”,
and so that you know you are capable
and so that you do it again...
Because you must. It is the only way to get closer to achieving your goals that momentarily seem so far away.
So wherever you are, in whatever outside goal you are trying to achieve, please know this:
Every day is an opportunity for you to take one step closer! Do your best, and progress from there. Then do it again.
And whatever you do, be sure to fully notice of all the inside victories to be had along the way. Because, guess what?
Those are the ones that matter most.
It's the exact same reason why I push my clients.
It's the same reason I hope to push you.
To push yourself is to overcome the mental barriers in a given moment.
It's when you ignite your inner furnace of determination. It's wanting to give up, but not giving up.
You know you're pushing yourself because you feel it with every ounce of your being during the workout, and even more so after the workout.
You will ask, "Did I push up myself?", and yourself will say, "HELL YEAH!"
Because after you finally catch your breath an amazing feeling will wash over you. You will be filled with relief, self pride, and empowerment.
But that feeling is only earned when your give your best effort!
Your overall sense of well being and mood will be lifted higher then it was before. Then, you go about your day doing the things that matter most, while feeling your very best! And that is reason WHY it is worth it to push yourself- so you can be the best version of the wonderful Mom, worker, wife, friend, daughter, sister, person, human, that you already are!
Please remember these two things:
1. In order to have the most effective workout, you must be pushing yourself.
2. In order to push yourself, you must be doing workouts that actually require that you push yourself!
Need a workout that will push you? HELL YEAH! (<---Click there)
When I was little, I loved doing puzzles.
On Friday morning I woke up, reliving a memory of my 6-year-old self, sitting up on my knees at the dining room table, entranced in putting the pieces of my newest puzzle together.
I wondered where my nostalgia was stemming from. The day prior I felt anxious, and I fell asleep with a racing mind. It was a pleasant surprise to wake up feeling so at peace , reflecting on my jig saw puzzle days.
I thought about it more, and I then realized the deep significance of this memory. My subconscious was trying to tell me something.
The characteristics I possessed as a little girl working on her puzzle were the EXACT qualities I needed to hone in on at this EXACT moment in my life.
Attention on the PRESENT moment.
Enjoyment of the process.
Faith that all the pieces would eventually fit!
The day prior, my anxiety came from not feeling “enough”. I was making sales calls for my business, Ants in the Pants. Progress was not happening fast enough. I wanted results NOW.
I'm not the only one creating too much pressure on myself. Especially as a personal trainer, I witness goal greed all the time. Client's create goals, and then WANT and EXPECT immediate results and gratification.
When that doesn’t happen, they get frustrated. They get upset, stressed out, or in my case- anxious. We forget our intentions. The bigger picture gets lost when worry sets in.
The message my subconscious was sending to me was this: You're simply working on a big girl Puzzle, Jolie!
Like a little girl holding one puzzle piece in her hand, I need to stay focused on the next step. I need to remember that the goal is merely something to work towards, requiring growth and learning.
The prize for doing a puzzle isn’t necessarily the completed puzzle itself, but a reflection of the effort required: developing skills, learning from mistakes, not giving up, and exploring potential opportunities! It's an accumulation of many rewards you can acquire along the way; rewards that you keep, and get to take with you forever as you move forward in your self improvement journey.
Wherever you are on your journey (fitness, weight loss, career, entrepreneurial) I want you to think of your short term goal as a puzzle.
Envision this puzzle as a piece of another even BIGGER puzzle that reflects all that you desire and want to accomplish!
The things you must do are the pieces of the puzzle. Your action steps are putting of the pieces together.
The joyful memory of being a little girl also reminded me of something else very important.
When you worry you strip yourself of the joy that is there to accompany you along the way!
Because the reality is this...
as soon as you finish your puzzle, you'll receive a brand new (more challenging) puzzle to start working on next.
But you must not concern yourself with the puzzles you didn't get to yet...
Keep your eyes wide open on what is in front of you. You may unveil images you could have never anticipated or expected!
In sharing this very personal realization with you, the point I am trying to make is this:
Stay calm. And go work on your puzzle!
I know you’re busy, but can you spend a little more time on me this week?
Legs and Arms seem to get all of your attention these days- but may I remind you of my importance? Balance, Stability, and good posture are all depending on me!
I’m doing my best to prevent injury, but I’m getting complaints from the others- Pelvis, Lower Back, and Hips are worried about the future. And, Extra Fat is annoying the heck out of us all.
I know I’m bitchy to work on, but you’ll like me more as we get tighter.
So, please, focus on strengthening our relationship..
I promise, it will make your life much easier (and while you’re at it, eat well so that maybe I can eventually be visible!)
Always remember- I’m here to support you!
P.S- Jolie has a great 10 minute Core Power Workout Video. (<--- Click here.) Do it for me!
About 2 years ago, I left my corporate job to pursue my business Ants in the Pants, and to become a personal trainer. As a budding business woman, exercise is one of the most important things I do daily. It sets the stage for unleashing my potential!
Exercise is empowering. It strengthens my will. From there, more good things flow..
because is not just about weight, shrinking your belly, or toning your arms.
Those side effects are certainly a wonderful (and very attainable!) result, but it’s not what gives you quality and soul.
When you commit to an exercise regime *that is right for you*, doors will open up inside your mind. The power unleashed will aid in other aspects of your life! However...
you must challenge yourself,
you must get SWEATY,
and you must stay committed!
I created the Goldie Workouts to help my best friend break out of a rut. After witnessing her transformation, I had to share the workouts with other ladies in my life.
It's excuse free (Goldie is full time working single Mom of a toddler)- it doesn’t cost anything, it requires no equipment, minimal space, and is only about 20 minutes.
Whether you do your own thing, one of my 10 minute videos every other day, or you're in the midst of the Goldie Workouts, my intention is to encourage you to make your workout a top priority.
Develop an unwavering commitment, to the best of your ability.
Unleash your potential, one day at a time!
Click--> Goldie Workout #1 (start here!)
Click--> All Goldie Workouts: (Scroll down to find your workout)
Click--> 10 Minute Workouts: (more to come!)