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

[@cuniestrada]

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]

Wonderful comment right here!

[@susanb.8285]

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]

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

[@_itsCourtney_]

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

[@Laf631]

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]

100%!

[@cjsfunbun]

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]

You're so welcome!

[@koraXro]

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]

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.

[@jacksseawheeze2911]

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 ☀️☀️☀️

[@nicoleracine1986]

"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]

I’m glad you think so!

[@jinxedfates]

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

[@JustinaErcole]

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

[@abhinitadas9474]

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]

So glad this resonated with you!

[@annescholten9313]

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

[@JustinaErcole]

Love that!

[@vee9133]

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 KZbin 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]

that's fantastic!

[@awakenyourlifeyoga7929]

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]

So glad you enjoyed!

[@kellyoneill3161]

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]

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

[@sherryg1838]

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]

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]

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

[@Abubbles101]

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]

I’m very excited to share what I learn!

[@Blindfold-Me]

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]

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!

[@SamarkandChan]

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]

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 :)

[@wgwade08]

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]

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!

[@pamd1659]

I sure needed this video today. Thank you!

[@JustinaErcole]

So glad you enjoyed!

[@mollyb7305]

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

[@JustinaErcole]

You got this!

[@juliabutler9837]

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

[@JustinaErcole]

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

[@2kah286]

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?

[@roxiw66]

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

[@JustinaErcole]

Yesss!

[@mariasterlace6304]

Love this ❤️…thank you !

[@JustinaErcole]

You’re so welcome Maria!

[@corih568]

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]

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]

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!

[@pamela6470]

Great content. Love your videos

[@JustinaErcole]

Thank you!

[@wintersolace3557]

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

[@JustinaErcole]

I hope it was helpful!

[@nuesm]

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]

so glad you enjoyed!

[@adriannagingras-girard8909]

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]

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]

@@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!

[@smallhealthtips]

thank u dear very helpfull tips

[@JustinaErcole]

My pleasure 😊

[@katrina4013]

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]

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

[@hkimchi]

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

[@JustinaErcole]

Hahaha it was pretty good!

[@elainekommenge1157]

Did you ever do that pre/post natal video?

[@JustinaErcole]

Yep!

[@아부가라노랑]

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

[@Rentheflower]

Best part of fibromyalgia my body makes me prioritize my sleep

[@JustinaErcole]

Haha the bright side!

[@Rentheflower]

💯

[@YogirlTTDOINGherbest]

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]

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!

[@deadliftsanddisney]

Man I miss Dance Moms 😂

[@JustinaErcole]

Hahaha I recommend giving it a rewatch!

[@vernamckinnon129]

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

[@JustinaErcole]

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

[@sherryg1838]

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.