WHERE TO BEGIN WITH YOUR HEALTH | top tips for a healthy lifestyle

Рет қаралды 10,873

Күн бұрын

Hey everybody! Today we’re breaking down where to begin with your health. I’ve included my top tips for a healthy lifestyle and some mindset shifts for motivation. Remember that doing ANYTHING is better than doing nothing. Let me know if you have any questions down below!
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Пікірлер: 79

@cuniestrada Жыл бұрын

I wonder if that single mom is underestimating how much she’s moving. I am also a single mom who has worked a desk job for 20+ years. Sometimes just the day-to-day mothering is a considerable amount of movement (N.E.A.T)….but also there are little things you can do…like when you run errands, park far from where you’re going….some folks feel comfortable walking around their house while brushing their teeth. I like to take a short walk after meals (10-15 min). You can look up videos online for exercises you can do at your desk…while you take a five minute standing break periodically. Depending on your children’s ages, they might find it fun to workout with you. Single moms are strong and resourceful…I hope that mommy comes to that realization!…also one final point…it can be humbling…but worth it to ask for help so that you can make time for your own health. 💞

@JustinaErcole Жыл бұрын

Wonderful comment right here!

@Laf631 Жыл бұрын

Your first point made me think of something I heard from James Clear (pretty sure), which is: master the art of showing up. Once you've got that down, you can work on optimizing, but there's no point in spending forever putting together the BEST eating schedule or the most efficient workout routine or whatever, if you can't actually make yourself do it consistently.

@JustinaErcole Жыл бұрын

100%!

@susanb.8285 5 ай бұрын

I forgot her name, but she has the best nutrition advice I've ever heard - "always think about what you can add to your meals rather than taking stuff away." That mindset shift was magic to me. If I'm craving chocolate, I can have a reasonable amount of chocolate and add in some apples and nuts for extra nutrition and satiety. It tricks my mind into thinking abundance instead of scarcity (since the aim is to add things to balance out the meal), which helps me stick to reasonable portion sizes.

@dotsamantha 4 ай бұрын

I think you're thinking of the nutritionist named Kylie? I really like that affirming thought as well.

@_itsCourtney_ 23 күн бұрын

Abbey Sharp! She's a registered dietitian and that is a phrase she coins often, I'm a big fan of her advice.

@cjsfunbun Жыл бұрын

I really need to drive it home with myself that not every thing has to be perfect or even done the same way every time and that life happens. Thanks for the video!

@JustinaErcole Жыл бұрын

You're so welcome!

@vee9133 Жыл бұрын

I struggle with chronic illness and what I do to get my steps in is walk in front of the tv in my living room while watching educational KZfaq videos. I try to do that for one hour and you’d be surprised at how many steps you get just by doing that. I’m not able to get out and about everyday but walking in place or even back and forth/ forward backwards is definitely then nothing. Hope this comment helps someone.

@JustinaErcole Жыл бұрын

that's fantastic!

@annescholten9313 Жыл бұрын

I think excercising is a form of stress relief, so in a way you are an expert! :)

@JustinaErcole Жыл бұрын

Love that!

@jinxedfates Жыл бұрын

without a doubt the most realistic fitness "influencer"(stupid word but i cant think of a better one)

@JustinaErcole Жыл бұрын

Haha thanks Zoe! I prefer the word "coach", but I'll take influencer :)

@jacksseawheeze2911 6 ай бұрын

One thing that really helped my health was exposure to sun most days. I moved countries (I know, pretty extreme 😂) but I’ve never felt happier and healthier at 52 than in my entire life. Sun makes me feel amazing ☀️☀️☀️

@koraXro Жыл бұрын

You just read my mind with this. I always start strong with diets and remove a lot of things suddenly and then after 4 weeks I'm done. I was thinking maybe do this gradually. No restaurant / processed food and no bread. After a few weeks cut pasta and rice. After a few more weeks start eating less red meat and go vegetarian/vegan a few days. I'm working on the plan and tracking to see how it goes. And same with workouts, start with flexibility and mobility and NEAT and in time add a proper routine. I'm hoping I can stick with this.

@JustinaErcole Жыл бұрын

Can I ask why you need to cut out all restaurants, processed foods, bread, pasta, rice, red meat, and become vegan? That actually sounds incredibly restrictive and unsustainable.

@abhinitadas9474 Жыл бұрын

Wow needed to hear this today so much “don’t think that I have to be perfect but think that have to start and be consistent with whatever I do”. Thanks a ton for this 🙏🙏🙏 Also have said this before but here it goes again that really really excited about you getting the pre and post natal certifications and can’t wait for content around that from you in the future 🎉🎉

@JustinaErcole Жыл бұрын

So glad this resonated with you!

@nicoleracine1986 Жыл бұрын

"Any little bit is going to be better than nothing. Don't think that you have to be perfect, think that you just have to start and be consistent with what you can do." - 15:21. Wonderful advice!!!!

@JustinaErcole Жыл бұрын

I’m glad you think so!

@pamd1659 Жыл бұрын

I sure needed this video today. Thank you!

@JustinaErcole Жыл бұрын

So glad you enjoyed!

@mollyb7305 Жыл бұрын

Great points in the video! I’m steadily working on all of these

@JustinaErcole Жыл бұрын

You got this!

@mariasterlace6304 Жыл бұрын

Love this ❤️…thank you !

@JustinaErcole Жыл бұрын

You’re so welcome Maria!

@juliabutler9837 Жыл бұрын

I did the Pronatal cert a few years ago!! Loved it!! Excited to hear about your experience!

@JustinaErcole Жыл бұрын

Oh I’m so happy you loved it! I’m also loving it and can’t wait to implement what I’m learning :)

@awakenyourlifeyoga7929 Жыл бұрын

I really really appreciate how practical all these things are. 7500 steps has been a goal of mine for a while. Slow going but still!

@JustinaErcole Жыл бұрын

So glad you enjoyed!

@pamela6470 Жыл бұрын

Great content. Love your videos

@JustinaErcole Жыл бұрын

Thank you!

@SamarkandChan Жыл бұрын

Discovered your videos a few days ago and I love your approach to things that is science based and functional. I'm going through and watching all your videos. I remember you talking about your newbie gains before your wedding, and I'm in the situation where I have some weight to lose and I've never done strength training before. So I'm in a calorie déficit, walking 10k steps a day and doing 3 strength training workouts a week. I've been consistent since May. I'm wondering if you managed to keep your newbie gains? And how I should try to keep them as I understand it's not as easy to build muscle and lose fat again if I were to do it a second time. 😊

@JustinaErcole Жыл бұрын

So happy to have you here! I definitely don’t have the same body composition as when I began working out, but that’s not a bad thing necessarily. And a lot of that has to do with how much my life has changed since then. I recommend simply keeping strength training and movement as part of your life and you’ll be good to go :)

@2kah286 Жыл бұрын

enjoyed this vid, and the one on making healthy choices on vacation, got a few new ideas and also reality checks 😁 in this video I saw you use an adjustable kettle bell - does it work well? Do you like it?

@kellyoneill3161 Жыл бұрын

I love your meal guidance. I too am supremely lazy but luckily I adore all veggies. Where is your salad bowl from? It’s the perfect size!

@JustinaErcole Жыл бұрын

Glad you found it helpful! And unfortunately they were a hand-me-down from my mother in law so I have no clue haha

@nuesm Жыл бұрын

This is great. Doable, not too much pressure, but very effective. Sometimes I feel like I am not doing enough and not progressing enough in lifting weight but I am pretty active and all my health indicators are good and healthy. I mean for “normal people” who works 9-5 that should be good enough right 😂 Thanks for this video Justina. Always enjoyed your video.

@JustinaErcole Жыл бұрын

so glad you enjoyed!

@roxiw66 Жыл бұрын

So many great tips here ‼️ I had a big ass salad today 🥗

@JustinaErcole Жыл бұрын

Yesss!

@sherryg1838 Жыл бұрын

Making more smoothies has helped me quite a bit with my veggies and fruit. Especially since I can throw in some frozen veggies and fruit. Regarding an exercise routine, I’m struggling with fitting in strength workouts. I started a part time job at a school and I’m walking and on my feet for three hours per day. I’m very tired in the evenings. I’m working on increasing my endurance by doing a couple of short strength workouts each week. Any tips are appreciated! Thanks for the video, it’s helpful!

@JustinaErcole Жыл бұрын

Are you able to get in a workout on the weekends? Even if it’s just 20 min? It’s not easy to make it part of your routine, but it’s worth it in the long run!

@sherryg1838 Жыл бұрын

@@JustinaErcole Yes, I need to get one in on the weekends. Thanks!

@Ashybubbles101 Жыл бұрын

Love that you are doing a pronatal course! I am 24 weeks pregnant and have learnt to change my exercises to prep me for birth and also having strength and stamina for looking after my very active toddler.

@JustinaErcole Жыл бұрын

I’m very excited to share what I learn!

@smallhealthtips Жыл бұрын

thank u dear very helpfull tips

@JustinaErcole Жыл бұрын

My pleasure 😊

@hkimchi Жыл бұрын

Not me wanting to try blue cheese and pico in my salad now 😜 I love a good stinky cheese

@JustinaErcole Жыл бұрын

Hahaha it was pretty good!

@wintersolace3557 Жыл бұрын

This video couldn’t have came at a more perfect time 😭

@JustinaErcole Жыл бұрын

I hope it was helpful!

@Blindfold-Me Жыл бұрын

I’ve “started” so many health journeys. Currently 5 months pp and it feels like I’m starting from scratch lol. For me, nursing and lack of sleep has been the hardest for me

@JustinaErcole Жыл бұрын

It’s definitely a wild time to navigate! I would start small by simply doing some breathing exercises and pelvic floor work daily. 5-10 min. Maybe while baby has tummy time, while nursing, watching TV. It may feel like you don’t have any time or those things are simple, but they’re going to make the biggest difference. You got this!

@Rentheflower 2 ай бұрын

Best part of fibromyalgia my body makes me prioritize my sleep

@JustinaErcole 2 ай бұрын

Haha the bright side!

@Rentheflower 2 ай бұрын

💯

@wgwade08 Жыл бұрын

What do you recommend for the WFH folks who struggle to get at least 5000 steps a day? What type of things would you do to help increase steps (avg. 7000/day) and promote more movement? Thank you in advance for your advice. I find your videos very informative and easy to apply to a normal person's life 🙂

@JustinaErcole Жыл бұрын

Hey! This gets tricky because I’m not sure of your schedule. But can you wake up a little earlier and go for a walk? Or take a walk after dinner? Maybe put on a walking workout during your lunch break? Or even buy a small walking pad so you can get in some movement while you work. Also remember that it’s all about your overall average. So maybe you get more steps in on the weekend to offset the weekdays. Just spit balling!

@katrina4013 Жыл бұрын

I know this video was a month ago but I'm wondering how I can keep exercising with piles. I know it's embarrassing sorry. I was enjoying heather robinson and I was so happy I was able to complete her videos but towards that time of month I get a flare and am scared I've done too much. Any video workouts that would be safer? I'm 50 by the way. Love your videos you have so much great info!

@JustinaErcole Жыл бұрын

Hey! This is out of my scope of practice. I would highly recommend working with your doctor or a physical therapist.

@user-kl4yf3sz9w Жыл бұрын

Listen Justina! I have a question! Well.. I really love pilates, but there's a problem, that I enjoy blogilates's workout's, but now I'm afraid to do those, bc a lot of peolpe say that her workout are not good, and everything... so please answer something, I don't know what to do. :c

@corih568 Жыл бұрын

Do you have any advice for people who work food service? Im on my feet, moving all day, sometimes for 12 hours straight. How can i reduce soreness in my feet, legs, and back? Thanks :)

@JustinaErcole Жыл бұрын

Generic advice: foam roll before and after, tennis ball the bottoms of your feet, spinal mobility. The key is to be consistent. Doing these things every once in a while won't help long term. Hope you find some relief!

@sherryg1838 Жыл бұрын

I work at a school and am on my feet about 3 to 3 1/2 hours per day. I do a short whole body stretch session before bed each night. I also focus on stretching my pirifirmis muscle, it really helps my lower back. I foam roll a few times a week after stretching. In addition, I stretch my calves when I first wake up, it helps prevent plantar fasciitis. Good luck!

@adriannagingras-girard8909 Жыл бұрын

Are workout plateforms any good to maintain muscle mass and general health? Like 30 minutes HIIT without equipements? Im used to workouts in a gym with heavy weights. But im working full time and doing my master and im so tired to be stuck in traffic (and have no money for buying equipment)?

@JustinaErcole Жыл бұрын

Hey! I’m not sure what you mean by platform. Like, a step or box? But in regards to HIIT workouts being effective for muscle mass and health, those aren’t the best option. HIIT shouldn’t be performed more than once per week due to the high intensity. If you absolutely can’t afford equipment, I would focus on skills like pull ups and push ups that utilize your bodyweight. And you can also get creative with objects at home! Fill a backpack with books for deadlifts and squats. Use laundry detergent jugs for lunges. Take a heavy box and press it overhead. There’s absolutely ways to maintain muscle without investing in a ton of equipment. Hope that helps!

@adriannagingras-girard8909 Жыл бұрын

@@JustinaErcole Oh sorry, im a french canadian! I was meaning like... a workout app. Thank you for your anwser. Ive been following you for a year and you have the best fitness channel!

@YogirlTTDOINGherbest Жыл бұрын

Hey so Ik I have asked this before but I got really lucky and got a much better job. So I was wondering how I might go about having a session with you. I think I can afford it now.

@JustinaErcole Жыл бұрын

Hey! I have a wait list for private coaching right now that you can join on my website: www.justinaercole.com/workwithme I also add “Drop In Personal Training” to my class schedule every once in a while so keep your eyes peeled for those!

@elainekommenge1157 Жыл бұрын

Did you ever do that pre/post natal video?

@JustinaErcole Жыл бұрын

Yep!

@deadliftsanddisney Жыл бұрын

Man I miss Dance Moms 😂

@JustinaErcole Жыл бұрын

Hahaha I recommend giving it a rewatch!

@vernamckinnon129 Жыл бұрын

Mid-30's body :) Oh honey, wait until l your body is 66.

@JustinaErcole Жыл бұрын

No need to tell me about aging :) that's the whole reason I train honey.

@sherryg1838 Жыл бұрын

I’m 62, and my body is holding up pretty well. I still have a flat stomach and am not overweight. What I eat has the most effect on that. It is harder to build muscle, but my focus is more on balance and flexibility. I want to be able to still move well as I age.