Below is a 10 minute Feel Good Workout. No equipment needed.
If you feel sluggish or lack of motivation as you start, repeat this mantra: "It feels good to move my body!'
Take deep breaths. Embrace your health & capabilities. Feel the tingle of your blood flowing, play with the movement in your arms and legs, and acknowledge your heart beating. Feel it all. Use your body, and put your muscles to work! Let it flow from a place of gratitude and empowerment.
That is the purpose of this workout. I'll lead the way, but go at your own pace- slow, steady, and mindful. Embrace the little burn when you feel it.
Exercise is a gift you give yourself. It's not punishment. When it starts to get *too* uncomfortable, come back to your intention. Slow down and catch your breath- but don't stop. Repeat the mantra.
Below is workout #9 in the Goldie Workout series!
This workout is for those who have GRADUATED from the Goldie Workouts (completed the 8 week series) and are ready for more of a challenge.
It requires basic knowledge and experience with strength training, and that you own free weights. We can arrange a session if you need assistance with form and training.
Unless you're a fitness pro, or a Goldie Graduate, please click here to learn about the Goldie Workout "rules" or start the 8 week Goldie Workout Series. --> GOLDIE WORKOUT #1 !
If you have any questions, please do not hesitate to e-mail me. I would love to hear from you, even if it's just to brag that you completed the workout! Joliedellavalle@gmail.com.
I often get asked, “What do you eat?” or “How should I eat?”.
I've got lots of great tips for a “feel good” lifestyle diet. I'll be sharing them all with you!
Right now I want to give you my #1 "feel good" lifestyle eating tip.
This tip is great for anyone who...
Here's the tip...
FILL UP ON VEGGIES!
A key component to feeling satisfied with a meal is to feel full from it. Feeling satisfied is what makes you stop eating. You can feel full without over indulging by FILLING UP on veggies!
I’ve been filling up on veggies for so many years that I’m surprised I haven’t grown florets outs of my head. I’m lucky because I truly love vegetables and enjoy their taste. If you don’t, try playing with different spices or different ways of cooking them.
A quick and easy way is to buy frozen veggies and stir fry. I like them a little burnt. I make lots extra to store in the fridge to for easy access to add to breakfast eggs, or a great afternoon snack (stir fry veggies sprinkled with walnuts, little avocado, and soy sauce).
My favorite is baked or roasted veggies with a little olive oil, garlic powder, and sea salt. I love baking/roasting asparagus, brussel sprouts, butternut squash, cauliflower, broccoli, zucchini, and the list goes on. Dinner is always served with a heaping side of veggies for me.
I also eat salads, especially in the Summer when I want to feel more refreshed. I convert whatever the main meal is into a salad by throwing it over greens, chopped tomato, and other cut up veggies. I don't skip the carbs either- they go right on top. I just eat it in small portion because I’m FILLING up on the salad. You get it?
Here's a recent example of how I eat. Below is a picture of lunch today. It's on the small side because we are going to a fancy dinner tonight and I want to indulge later. I made Panko chicken cutlets, served with leftover pasta from last night (heat up leftover pasta on frying pan and it gets a little crispy and is amazing).
My husbands plate is on the left- 2 pieces of chicken, heaping of pasta (and 1 random leftover turkey meatball).
I'm on the right- 1 piece of panko chicken over a big bed of lettuce, and small portion of pasta. (No extra dressing, just extra marinara sauce. I use food as my dressing). I may or may not have had 1 glass of wine too, but that’s besides the point. I was full, happy, and satisfied without feeling stuffed. I also enjoyed a piece of fruit about an hour later.
Just remember- even if your eating super healthy you need to still need control your portions. Having too many calories will derail your weight loss and/or maintenance goals. Veggies are low cal, have MANY other healthful benefits, delicious and filling- what's more to love?
Be sure to hydrate and drink lots of water to fill up too.
Inspired to eat more veggies? I hope so!
Comments welcome below!
Below is workout #8 in the Goldie Workout series! If you're just starting out please start here---> GOLDIE WORKOUT #1 !
After you complete this workouts, you're an official Goldie Workout Graduate. It's now time to purchase light and moderate dumbbells. (3lbs, 5lbs, 7 or 8lbs). Going forward, I will be sharing workouts that incorporate basic strength training.
Keep doing your best! When you do your best, your best gets better. Revisit old workouts- you'll notice your faster, stronger, and have better endurance!
As a Goldie Graduate, you can incorporate the Goldie Workouts into your weekly regime however you choose. Go head and repeat the series for Round 2 (this time STRONGER!) or move on the Goldie Graduate workouts!
If you have any questions, please do not hesitate to e-mail me! I would love to hear from you, even if it's just to brag that you completed the workout! Joliedellavalle@gmail.com.
The Goldie Workout was created for my best friend, Goldie.
In witnessing her transformation, I felt compelled to share her story and the workouts to inspire other women.
Goldie followed two basic principals (exercising more, eating better) that led to her weight loss success. However, there are deeper layers to this.
We all know exactly what to do to loose weight and feel better, right?
The challenge is in actually doing it- day after day, after month, after year.
In the audio below, I discuss 3 Key Points that helped Goldie stick to her goals.
Perhaps these Key Points can be a tool that also works for you as well.
But there is another HUGE reason for Goldie's success...
Goldie has mastered the fine art of doing shit that she doesn’t feel like a doing at a time she least feels like doing it.
Allow me to explain.
We each have that special time of day where we typically feel our best. It's important to capitalize on this time.
For example- I'm an early morning person. Knowing this, I work out in the early morning. If I procrastinate or tell myself, “I’ll do later” then the odds are it won’t happen.
You can say that I have mastered the art of doing shit that I don’t feel like doing at a time I most feel like doing it.
This revelation made me realize how truly amazing Goldie is.
I get the luxury (for the most part) of being able to work out during my chosen time of day. Yes, this still requires effort and discipline. But for someone like Goldie (and most Mom's of little ones) it’s a higher level of discipline because they can't "pick" their time. It's a luxury if they get the time at all!
In wanting to break out of my comfort zone and better relate to my Mom clients, I started planning a few workouts each week during the time of day where my energy is the lowest.
It has been a hard challenge, but also great practice for the inevitable! I had to jump to that higher level of discipline- which meant a higher level of motivating myself. I developed a mind shift...
Inspired by Goldie (and all Mom's of little ones) I transform into what I call, my MOMMY MODE!
Mommy Mode gives me the ability to get shit done during pockets of time I least feeling like doing it.
I’ve been using Mommy Mode like crazy. It helps me kick ass at plenty of other things too- laundry, cleaning, cooking, and work pertaining to my business Ants in the Pants.
When I tap into Mommy Mode, I’m a force to be reckoned with.
Because I think of Goldie. I think of her coming home after a 8+ hour shift (that sometimes starts at 3AM), an hour commute both ways, spending time with her son Micah, and THEN still managing to squeeze in her workout. Because she knows it’s now or never. She knows that if there is a pocket of time, she must seize it regardless of how she feels.
Goldie's strength, commitment, & determination is so strong, that just by thinking of her I feel a slap in the ass of motivation to get up and moving!
Isn't that funny how the universe works? I set out to inspire Goldie, and she is the one inspiring me!
There is one more thing I must address though.
Just because I'm in Mommy Mode doesn't mean I get the "best" workout ever. I don’t break records, and I don’t feel as lively as my AM self. But that's OK. Mommy Mode understands that trying her best is enough.
It's about intention- showing up and giving my best effort with whatever energy I have. This is what it's always about, no matter what mode your in, and wherever you are along your fitness journey.
These tools and tricks that work for me or Goldie may or may not work for you.
We are all different and each on a unique journey of understanding our deepest selves and the layers we must break through to beat resistance.
My hope is that I can provide you with a method that clicks, or give you a clue towards YOUR own unique method- or at least a step closer.
At the end of the day, the only person that knows what works best for you, is YOU.