Exercising with kids!
Introducing my son, Georgie and my niece Sloane!
This week's workout shows how fun it is to exercise with children.
Allow it to offer you ideas for different moves, and then have fun creating your own!
You can even let your kids create the workout and lead the way!
A few tips:
1. Don't force it.
Let them know you are going to do a special workout, and start doing it with joy!
They will then want to join in!
2. Switch-up moves & involve thinking!
Use your imagination, include count downs, and other mental challenges
or discussions to keep their attention & focus.
3. Keep it short.
Have expectations that it will only last 5-10 minutes and be pleasantly surprised if they want more!
You can always throw a DANCE PARTY in at the end!
4. Play music they love!
Blast fun jams to keep up the energy!
5. Talk about it after!
Later on, ask what moves they loved and if they had fun! Create positive associations with exercise so they will look forward to it the next time!
Be sure to use your imagination, explore movement without ANY judgement, and simply HAVE FUN!
This weeks 10 minute workout:
Simple Moves, get sweaty: 10 Minutes.
IN THIS DAY
In this day alone, I fill up with gratitude.
In this day alone, I get in my workout.
In this day alone, I practice my patience.
In this day alone, I make the best eating choices.
In this day alone, I work on that project.
In this day alone, I overcome that struggle.
In this day alone, I pay close attention.
In this day alone, I choose kindness.
In this day alone, I do my best.
The past has passed,
and the future is in the future!
Divert all focus and energy in the best you can be
and then, do it again... tomorrow.. :)
This weeks 10 minute workout:
Beginner friendly: Full Body Blast!
You are not perfect, and you never will be.
Even if you attain a "perfect" body, or "perfect" whatever else--
you'll then find other new faults.
Perfection is your perception, so even if you are "perfect" others will still find faults
(even though "perfect" is motivated by our need to please or impress others, right?)
Perfectionism is a BIG waste of time & energy!
Giving your best effort towards tiny improvements, a little bit, everyday!
learning, observing, growing, understanding, and simply trying your best!
Not for others, but for YOU!
Not to be perfect, but to just BE
(exactly who you are)
in all of your beautiful unperfectness!
embracing where you are right now in your journey.
gratitude for all the lessons learned,
and the lessons you're still learning!
Continue unraveling...slow, steady..
imperfectly & proudly!
This weeks 10 minute workout:
Beginner friendly: Kickboxing Cardio Yoga Flow Mix!
Striving for your best is a daily act-
it takes will & determination- that's a fact.
It requires knowing yourself-
what brings out the best you?
What are the things you know you must do?
For me, everyday...
I must move, jump & shake,
release endorphins after I wake!
Then, I must nourish, fuel through the day..
I must work, create,
rest and PLAY!
I must tap in...
to IMMENSE gratitude,
(especially when I'm doing things I don't want to do..)
laundry & dishes, the daily "to do's"
not what I "have to", but I GET to do!
"my best" takes effort..
"my best" is shaped...
by decisions & choice's I must make.
I've dealt with my worst,
so I CHERISH my best!
I thank every struggle & every test...
for they are what strengthened
and shaped current ME
the one who loves climbing... striving...
to be the best she can be!
What makes you feel YOUR best?
Let me know! :)
This workout requires a sturdy chair!
(Roll out a yoga mat, and press play)
Attempt to sweat!
You won't sweat if it's easy.
You won't sweat if it's comfortable.
You won't sweat if doesn't challenge you!
Jennie Finch's said it best...
"there's nothing better then working up a good sweat"
I'll add to that...
in the morning!
Cause' working up a sweat unleashes the gold.
hard work, digging..
SHOWING UP WILLING...
drilling... (minute 1)
drilling... (minute 2)
then around that 8,9,10...
My mental release & unleash..
POWER, DETERMINATION, ENERGY
MY HIGHEST VIBRATION...
What a great way to start the day!!!
It doesn't take long.
You don't need to go to the gym.
You only need 10 minutes..
Roll out a mat, press play with me. Let's sweat! :)
For the full playlist Jolie's 10 minute workouts, click here:
Jolie Della Valle Youtube
Here's your 10 minute daily workout for the week ahead!
(Kick off your shoes, and press play)
Fun Cardio Home Workout ...
I started my newsletter& youtube channel 3 years ago to share the workouts I had created for my best friend Goldie, that successfully helped her loose weight.
I figured, why not share the workouts with others, too, right?
You see, I LOVE, LOVE, LOVE
teaching, leading, motivating, encouraging others
It's what drives me.
Teaching fitness, health tips, weight loss..
(at the time...)...that was my thing...
I wanted to get pregnant.
but I wasn't getting my period.
I hadn't in years.
I believe our struggles in life provide a SPARK (if you let them)
The spark that makes you learn, grow, and experience BREAKTHROUGH.
.... so much "self" work...
>>Pregnancy, Birth, Motherhood<<
... where I am today!
THIS GIRL is BODY LOVIN.
She's Awareness. AWE. Compassion. Acceptance. Gratitude.
And she get's a period every single month!!! WAHOO!!!
Don't be mistaken...
She is still discipline, focus, hard work & determination
...actually more then ever...
but with a completely different motivating factor.
So with this re-commitment (to my newsletter & youtube channel!)
I vow to continue to encourage others...
THROUGH BODY LOVE & GRATITUDE.
And then we'll let the rest fall into place... :)
Did you ever experience a struggle (that ultimately served as a spark) for the breakthrough to a better you?
OR Are you currently in the midst of the struggle journey?
Comment below. Tell me all about it.
I would love to hear from you.
For the full playlist of different 10 minute workouts you can choose from, click here:
Jolie Della Valle Youtube
Find me on IG: @Jolie.DellaValle
Find me on FB: jolie.dellavalle
Practice love & gratitude, and have a beautiful day!
Each time I finish a workout I think, "Man, I'm so glad I just did that!"
It's a proven fact that exercise is a natural mood booster, (and even though I've been at this daily for 15+ years!), I'm still in awe with the mood boost I get after a workout.
It simply makes me feel better!
And, that's enough of a reason to show up day after day.
No excuse is stronger then my desire to feel my BEST.
So please- do not underestimate the power this tiny pocket of time can have on your day.
And the BEST part? You can get it in as little as 10 minutes- no gym, no fancy equipment needed. Don't believe me?
Start with 10 minutes, and ONLY if you have the time & energy do another round!
Don't deprive yourself of moving your body, getting your heart rate up, and basking in the the mood boost that awaits you!
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!