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!
Pregnancy is an amazing experience that accompanies a rollercoaster of emotions, symptoms, and feelings. While it offers the most legitimate excuse to rest, relax, and eat a bit more, it's also the most vital time in a womens life to take care of her herself, gain strength, and prepare physically and mentally for the many changes and challenges ahead!
The benefits of exercising while pregnant begin immediately (not only for Mama, but for baby too!)
Need convincing? Read this----> : 33 Reasons to Exercise Now!
The issue is, exercising while pregnant can be HARD, especially if Mom-to-be is experiencing naseousness, discomfort, and fatigue. However, exercise may be EXACTLY what she needs to feel better! Also, as belly grows, there are adjusments that need to be made, and some DO's & DON'ts that are important to be aware of.
Wouldn't it be awesome if there was a class you could take with a knowledgeable, passionate (and very pregnant!!) fitness instructor who could motivate & encourage you with fun & safe workouts in an awesome environment with other pregnant women just like you?!
I am SO excited to offer a Prenatal Fitness Workshop starting Tuesday evening, January 10th, at Women's Way Fitness Center, in WAYNE, Nj. The class is open to expectant Mom's in any stage of their pregnancy, and will be held for 6 weeks, every Tuesday from 5-6PM. Below are the details!
Space is limited, so please contact me ASAP to secure your spot (or if you have any questions).
E-mail me, Jolie Della Valle--> Joliedellavalle@gmail.com !
I am also available for in-home personal training and private group classes until March!
Here is fun workout plan for you to try the next time you hit the gym! I love the format because it's a little but of everything and makes the workout fly by fast! I also included "at home" version at the end of this post. You will need free weights (I use 5lbs, 8lbs, and sometimes 10lbs).
This workout incoporates a mix of cardio, HITT, strength training, and stretching. You can follow my exact plan, or make it your own. It will take approximately 45+ minutes. Here's the break down:
1. Warm Up (5 Minutes)
2. HITT - High Intensity Interval Training (5 Minutes)
3. Strength Training Circuits (20 Minutes)
4. Final Cardio (10 Minutes)
5. Stretch (5 Minutes)
Below is the exact workout I did the first time, but I've been doing many variations of it since depending on how I feel. Feel free to make it your own. Example: I warmed up on the elliptical, but you can choose the treadmill, bike, stairs, or whatever else gets you pumped up! Same with the final round of cardio- I love the stairs, but they are very intense! Attempt the stairs, or spend the last 10 minutes on the treadmill walking fast, jogging, or slowly walking up a high incline. In the video below I explain the workout, demonstrate the moves in the Strength Training Circuit, and also give you some other tips.
Here is the plan! You can screen shot this image OR drag & drop the PDF to print it out.
In the video I mentioned using a tabata timer for the HITT circuit. Here is the link to that app: http://www.tabatatimer.com.
If you want to try the version of this workout at home, you still need free weights, but you don't need to own the cardio machines! Just swap out the 5 minute warm up and 10 minute final cardio with the moves below.
Warm Up: 1 minute of each move
1. Jog in place
2. Pretend Jump Rope
3. Step Reach
4. Jumping Jacks
5. High Knees OR March in place
Final Cardio: Repeat warm up two times.
It's the best time of the year- the Holidays are here! Although there is so much to enjoy, it can also be a bit stressful, and in turn, more challenging to make time to exercise and keep up good eating habits.
When you choose to make time to exercise, you are strengthening and toning so much more then just your physical body. You are proving to yourself that you are capable of overcoming resistance and immediate gratification. You are reinforcing your will power, discipline, and determination. Your brain also releases feel good chemicals that fight stress and make you feel good! This creates a ripple effect- when you feel good you make better decisions.
NOTE: This isn’t about exercising as an excuse to eat more. If anything, it’s the exact opposite. It’s about exercising to cultivate a positive attitude and esteem, to strengthen your discipline, to remind yourself of your capabilities and amazingness! I’m emphasizing self love, care, and nurturing of your body so you make feel good decisions, and you don't stuff yourself, over-do it at the dessert table, or eat unnecessarily more.
Below I listed 10 workout videos on youtube that I have done at home recently and really enjoyed! Pick one that appeals to you and try one this week!
Also, I like to create my own workouts depending on how I feel and how hard I want to make my workout (I write down 10 different moves of my choosing and do each one for 1 minute, and then repeat the circuit 2-3 times). Then, I put on The Real Housewives of NJ (on Thanksgiving I made up my workout and watched the Parade!) and/or blast music. I like working out this way at times because it doesn't require paying attention to a class or video, and I can catch up on some of my guilty pleasure TV shows.
Note to pregnant Mama’s: Do not workout unless you have been cleared by your Doctor. Do not workout unless you are aware of the Do’s and Don’ts and know which moves to modify. If you have questions, e-mail me! I can provide you with a list of the Do's and Don'ts and other things to know. Be sure to always listen to your body!
1. 10 Minute Feel Good Workout : No equipment needed! Great for all levels.
2. 30 Minute Selena Gomez Workout : This one is tough! Plan on taking lots of breaks, but getting a great burn. Low impact/no jumping and no equipment needed.
3. A Flat Belly and Tight Booty Workout (20 Minutes) : I LOVED this workout! Lots of fun moves, low impact, no jumping or equipment.
4. 10 Minute Arm Workout : You will need a set of light or moderate weights! Excellent workout to do on it's own or add to another 10 minute workout.
5. 25 Minute Cardio Dance : Very fun cardio dance workout! You have to have some coordination and pay attention, but it makes the workout go by fast.
6. 10 Minute Beginner/Low Impact Workout : Excellent for beginnings, as a warm up, or as a gentle workout for anyone (including pregnant Mama's!)
7. 40 Minute Barre Workout : TOUGH! Be prepared to cry (your legs and butt will be on fire!) and take lots of breaks when needed. The arm workout in the beginning is excellent, you will need light (2 or 3lbs) weights.
8. 10 Minute Prenatal Pilates: Excellent for my Pregnant Mama's but you definitely don't need to be Pregnant to benefit from these 10 minute pilate workouts. There are 5 different 10 minute workouts in total. They are gentle, but still very effective!
9. Try creating your own 10-20 minute workout! Pick 10 moves. Perform each move for either 45-60 seconds with a 10-15 second break in between. Repeat circuit 2 or 3 times.
10. 30 Minute High Intensity low Impact Workout : Excellent workout! Low impact/no jumping- but you will get your heart rate up very high! If you have a resistance band there is a section where you can use it, but light weights work too.
Let me know what workouts you try this week, and what you think of them.
Come join the facebook group ----> Jolie's Fitness Posse!
Below is a 10 minute Cardio, Stretch, and Tone Workout!
If you have the time and energy, do it two times in a row!
Explore my other 10 Minute Quickie Workouts. <--- Click!
Below is a 10 minute Yoga and Pilates inspired floor workout that will focus on your core.
If you have the time and energy, do it two times in a row!
Explore my other 10 Minute Quickie Workouts. <--- Click!
Most of the workouts I post are my own personal workouts. I love showing people that you don't need to spend an hour at the gym or own fancy equipment to experience a great workout. All you need is a little space, a few challenging moves, and the determination to try your best!