Reacting to your *wild* fitness opinions.

[@elenakalliste]

Running is definitely overrrated. Walking however is insanely underrated. So much less impact, so much more accessible, can be intentional exercise or a mode of transportation.

[@JustinaErcole]

THIS

[@beaniecolleenie9155]

SO REAL

[@Charlotte00125]

Yes, but … at least one study (2013, July. P. Williams. Effects of running and walking on osteoarthritis and hip replacement risk. Published in Medicine & Science in Sports and Exercise journal) shows that while running results in more impact force per step, walking an equal distance requires so many more steps that the accumulation of impact force is the same. I love and use both on a weekly basis, let not discount running please, it does things for your body that walking can’t and no it’s not bad for you if you implement and execute it safely.

[@Laf631]

lol on the bland one. Spices are so important in helping you stick with a new way of eating; it's easier to make the change stick if you don't hate what you're eating.

[@JustinaErcole]

absolutely!

[@violetash9597]

100%

[@herbie13]

You mentioned we lack muscle tension as a society: would love a video expanding on this!!

[@JustinaErcole]

noted!

[@violettefemme21]

If you think you need bland food to lose weight you also don’t know how to cook and create flavor. Like yes, fat=flavor. But there are so many other ways to help enhance flavor that aren’t as calorie dense. Like herbs (dried and fresh) and spices and citrus.

[@JustinaErcole]

this this this!

[@violetash9597]

I agree. I use a decent amount of herbs and spices in my cooking.

[@HeyyBrey]

I have been doing isolated core workout consitantly for the last 6 months. As a mother who has had two c-sections, it’s been life changing! Becuase of my incision, my stomach and muscle around the incision are numb….But after working on isolated core exercise, I can finally engage my core during compound exercises. My pelvic floor is much stronger (yes, you can still get pelvic floor issues after a c-section) over all, I just feel so much stronger in my legs, core and back because I relearned how to engage my core! So in my opinion, I’d say don’t skip out on the core exercises! Just program them to fit your goals/life style! :)

[@JustinaErcole]

Yessss you're the perfect example of someone this works wonders for! So glad you're feeling strong mama!

[@75JayLady]

I love a core workout, same reasons: posture, my back and legs...

[@jessicaharrison4719]

Sort of a side note, but why do doctors assume that only women with vaginal births have pelvic floor struggles? I started struggling with pelvic floor stuff when I was running like 30+ miles a week but was only doing gentle yoga maybe once a week for my strength training, and doctors were like, I dunno, but when I started having the same issues after having babies, they were like, oh, yeah, that is because of your pelvic floor. Not that they even gave me a way to resolve it, but at least I know what it is now, I guess.

[@burritoincognito9621]

Just to add, just like you improved your core and found yourself improving your compound exercises, isolating core workouts may be beneficial for breaking plateaus just as much as isolating quads for squat, triceps for bench, and so on. So it works just like any other muscle, if it’s a limiting factor for improvement, it should definitely be worked on

[@DavidDeeKayGeeNinetyFive]

Here's something I read that I agree with, since I've dealt with it in the past: You want to be in a caloric deficit (eating less than you burn), but you shouldn't have such a broad difference between what you're burning and eating because what happens is since your body isn't getting the right amount of nutrients, it consequently loses muscle in order to adapt to you eating less calories. The same is true if you don't eat enough protein post-workout.

[@JustinaErcole]

Absolutely! The biggest mistake I see people make are HUGE deficits that are not only unsustainable, but result in significant loss of muscle as well.

[@Laf631]

I think running gets promoted so much because it's a thing you can do for free, with the resources you likely already have (e.g. shoes), and without needing a ton of specific training. It's not my favorite cardio workout, but I get why it's mentioned all the time.

[@JustinaErcole]

Oh 100%!

[@jessicaharrison4719]

For cardio, it is the thing that often burns the most calories in the !east amount of time. That is why I started running. I keep running because I love the way I feel when I run regularly, because of the runner's high and because of how it helps a lot of my chronic pain conditions.

[@WickedRibbon]

I'll add one: most people are stronger than they think, and can push themselves harder during their workouts. And I'm not talking about going "super hardcore beastmode" either, just that people too often stop when an exercise enters the 'uncomfortable' zone. That burn and tension ain't pleasant, but it's where we want to be to actually make progress.

[@JustinaErcole]

I agree!! Especially women. I think we’re conditioned to think we’re weaker than we are :)

[@lmbk3294]

Love you and I’m so happy you commented about “gut health” supplements. If I hear one more “influencer” discussing how they “healed their gut” I’ll scream!

[@JustinaErcole]

It’s so annoying

[@thereadingsylph]

I dont mind you taking your time at explaining! Helps me understand it better.

[@JustinaErcole]

Glad you feel that way! I also like the extra time :)

[@alicia-lobo]

Loved your answers but I was definitely feeling the stress of the 30 sec limit! Personally I appreciate your insights and prefer that you take the time you need to answer thoroughly ❤

[@JustinaErcole]

Noted! I also appreciate more time lol thanks for watching Alicia!

[@sherryg1838]

I do cat cow every morning when I get out of bed! It relieves the soreness in my lower back.

[@JustinaErcole]

It can be AMAZING for lower back pain!

[@MargaretElizabethLLC]

my heart is racing just knowing how hard it is to get to the point this fast 🤣 & yes I am your RA girl!!!!

[@JustinaErcole]

hahahah this was a fun challenge I will never do again

[@violetash9597]

I’m so glad you did the bland food one. I have had several conversations where I was told I do need to learn to like bland food if I’m ever going to stick to a healthy diet and lose weight. But as you and others here have said, you’re not going to stick to something if it doesn’t taste good to you. That’s why I’m still using my herbs and spices when I cook. Not using them isn’t going to help me in the long run. I grew up eating bland chicken and beef; I always was sad when I ate it and ended up pouring on the ketchup or bbq sauce in large amounts. 😅

[@Alicia-hh9mo]

Thanks for always being so interactive and specific to your viewers questions! Something I am still a little unclear about after listening to the answers on core/ab work: are core-focused programs (specifically your Stronger Core program on FITT club) intended to be someone's primary workout program during that period or as an add-on to an existing training routine?

[@JustinaErcole]

It totally depends on the person! But it's definitely meant as more of an add-on rather than a standalone program. BUT (again lol), if you're totally out of a workout routine and just want to get consistent with small amounts of movement daily it's also a great option :)

[@Max-OCATCBuff]

The Burpees question was really informative, as a great reminder to pay attention to all the parts of the Burpee movement (even while dying in an Insanity workout). Better to go slower than sham the jump back into a full plank.

[@JustinaErcole]

Glad you found it helpful!

[@Feverm00n]

Ik I just commented on another video of yours but I’m so glad YT decided to remind me I’m subbed to you bc this is exactly the kind of content I want to surround myself with as I try to recover from an ED. I can’t vibe with the outright science/reality denial that I often see with HAESish content, but that doesn’t mean people need to be cruel or overly myopic. I generally believe that body neutrality is the best way to go. Your perspective seems like a great balance of compassion and evidence-basis; healthy & realistic!! I know that once I get out of residential I’m gonna be more than ready to start exercising (I don’t have much weight to restore & don’t have an unhealthy relationship with exercise so I thankfully shouldn’t need a super long period of low activity). It’s pretty overwhelming to get into fitness though, considering how many options there really are in terms of exercise types. I know I want to eventually do weightlifting but I don’t have means at the moment to do that… But you have sooooo much good content on these kinds of things that I’m going to make a point of saving your channel and a few others so that once I get out, I’m engaging with the right kind of content to support my goals and keep me on the right track (the right track being the one pointed squarely AWAY from diet culture BS lol). Anyway I know this is kind of overshare-y but I figured better to leave a comment for the engagement than to not!

[@JustinaErcole]

So happy to have you here ❤️

[@KimberlyGilbertDC]

Your thoughts on Risk is FANforkinTASTIC! Thank you thank you thank you.

[@JustinaErcole]

gotta do a google search!

[@__Tiziana__]

This was super fun, but now I'm left with some kind of lingering anxiety! And I can tell that you definitely did your daily cardio and then some more while filming this one! Thank you for always coming up with new fun * and * informative takes on the fitness world! You're the best. ❤

[@JustinaErcole]

hahaha thank you for watching!

[@BrawnyKingFitness]

Agreed 👍 I believe that compounds are far from the best core exercises. There's a reason barbell back squat is not considered a core exercise. If you want a strong core, train it specifically. Personally, the dragon flags helped me a lot. Cable crunches, hanging leg raises, and good mornings are also great.

[@JustinaErcole]

Well said!

[@LaurenAnne6]

Even if you want to cut out the sauce, seasonings aren't going to add enough calories to affect your deficit.

[@JustinaErcole]

👏🏻👏🏻👏🏻

[@KathehFIT]

The last answer was honestly the best one and it’s much appreciated

[@JustinaErcole]

❤️❤️❤️

[@WorksofWhimsyCrochetCo]

While I agree with everything you said about the comment concerning not ignoring the impact of having extra weight on the body, we can say that about like anything. HOWEVER, there's not the equivalent of the body positivity movement for everything, so that's kind of comparing apples to oranges. This is much more problematic and is a much larger scale issue than people competing in the Olympics. That's a very small percentage of people and a very large percentage of people have extra weight. And the consequences are larger. The top causes of death are like all PREVENTABLE lifestyle diseases that are basically caused by extra weight. But that's not even the real issue of that situation. The real issue of the situation is that even knows it's an issue and the risks, but not enough people are being taught how to prevent it/fix it. You really have to seek out the information yourself and you genuinely get very little support while doing it. Not to sound like a conspiracy nut but the government basically made us this way and human nature is making it very difficult to fix... Idk, I have thoughts. And I hope this didn't offend anyone. I'm an over weight individual so it's not meant offensive. But I'm here because I've had to seek out the information AND I didn't even have a doctor tell me too, yet I was 250 lbs at 5'3. Why? Well partly because I grew up on the d*mn food pyramid concept.

[@JustSheilz]

well done! That was stressful to watch you keep it under 30 seconds!

[@JustinaErcole]

omg so stressful lol

[@roxiw66]

Super fun format and you crushed it. 🔥

[@JustinaErcole]

Glad you enjoyed!

[@annescholten9313]

You're on a roll lady.😂😂😂

[@JustinaErcole]

:)

[@brightknight1965]

Liked this style of video!

[@JustinaErcole]

so glad you enjoyed!

[@luminagames3814]

In reference to the bland food thing, seasoning has so little calories!! Sauce, yes, you might have to be careful about how much you use, but don't be scared of that garlic powder or paprika or whatever, they're practically 0 cal

[@TheMorningBuns]

This was really fun, loved it!!

[@JustinaErcole]

I’m so glad you enjoyed!

[@gisembaursula449]

"The poison is in the dose" should be a t-shirt

[@JustinaErcole]

I’d buy it lol

[@hamsteroncoffee]

Oh wow! Is this how you look & act while you do not feel well? U have my full respect, Justina ❤! Actually, I also have one of these fitness myths, which I already asked before, but not sure if you seen it: an injury heals better / faster if you continue to train. Is this even a little true? Thanks in advance!

[@JustinaErcole]

100% depends on the injury! Newer studies have shown that soft tissue damage repairs faster if you keep the muscle moving through the ROM you have access to. For example, an ankle sprain - you'll want to keep moving the ankle through angles that aren't painful. But for something like a tear or break, that's a totally different story :)

[@hamsteroncoffee]

@@JustinaErcole thank you for the reply, Justina ❤️. Yes, indeed, I was not thinking about a break, haha. Good to know newer studies target these things as well

[@eeshakhan1842]

Thank you for addressing the "you are what you eat" comment!!

[@JustinaErcole]

you're so welcome!

[@anikoborsi8670]

"put me on .5 if you aren't a native speaker" me watching it on 1.5x. I really love the style tho

[@JustinaErcole]

LOL I love that

[@heavendelaney6578]

I love the bit about being able to go to the doctor and not being shamed for your weight. I’ve been hearing how all of my problems were caused by my weight since I was 15. (I was only 5lbs overweight by BMI then and am naturally muscular. 🙄) I’m 30 now and finally found a doctor that acknowledged that my blood work and everything was fine, so there might be a bigger cause for my issues. He referred me to some specialists, and it turns out my problems are a mix of bipolar disorder, General anxiety disorder, ptsd, and general hypermobility. I’ve been treating those issues for about 6 weeks now and have magically lost 2 inches off of my waist while feeling a million times better.

[@ascha730]

Me a non native English speaker watching this at 1.5x speed

[@JustinaErcole]

hahahahahha you're my hero

[@debbiemartell8100]

Such a fun and informative video 😊

[@JustinaErcole]

Glad you enjoyed it!

[@75JayLady]

Feel better!❤

[@JustinaErcole]

Thank you!!

[@paulagabay9915]

I hope you feel better soon. I have been following Jamie F. I see you are training her. Hope Chloe nurses you.

[@JustinaErcole]

All better now!

[@y-yyy]

i like burpees for a warmup before lifting, what are the downsides? I'm a newbie

[@JustinaErcole]

It’s not the best use of your time because it’s not prepping you for your lift. You want to mobilize your joints and perform movement patterns that you’ll see in your actual workout. I have a whole video on warmups!

[@loriallred4727]

I’d love your thoughts as a dancer - I hate it that my daughter talks about stretching (like splits, etc) before dance class. But how can I help her understand that is not the best idea and what to do instead.

[@jessicaharrison4719]

Dynamic stretches before dancing can help, as part of a warm up, but static stretches are more helpful to improve flexibility after your body is warmed up.

[@loriallred4727]

@jessicaharrison4719 I understand that, but wondered what Justina thought as a dancer and how to approach this with my daughter. I don’t understand why dance instructors recommend static stretching before dance.

[@jessicaharrison4719]

@loriallred4727 a lot of things dance instructors do that directly goes against what we know from research is because of tradition. They do it this way because it has always been done this way. I was just reading about a study that was done that indicated that barre exercises done at the highest (semi-professional and professional) levels of ballet actually leads to greater instability when performing the same moves without the barre, but it is still being used at those levels because it has always been done that way.

[@75JayLady]

But I am a Mediterranean bowl....😊

[@thatonedog819]

Most seasoning is has little to no calories - you will not catch me eating unseasoned chicken beast ever 😂 That said, I do sometimes enjoy some steamed veg with salt and pepper I will add that probiotics mostly aren't bs - but there's a lot of bs around it. Especially if you're on antibiotics, a good probiotic can really help you because those antibiotics kill your gut microbiome - and are pretty much essential if you're on it for long periods of time. But finding one that actually works is very difficult. Good rule of thumb - if it's not refrigerated, it's not that effective. On the topic of being overweight - that's between them and their doctor and their trainer if they chose to have one. you don't need to be harassing people about it

[@evka8709]

carbs are preferential in the same sense as preferential voting works. it doesn't necessarily mean they are "preferred" and i feel like the semantics of that argument is important. the ideal fuel source will vary from individual to individual. i know for me, i feel physically and mentally my best (quite significantly too) when my body is running on fat over carbs, but I can appreciate that someone with different genetics or activity levels would feel better using carbs as their main fuel source.

[@unconventionaldiabetic]

No, scientifically speaking, carbs are the bodies preferred fuel source. It CAN use fat but that's a secondary source when glycogen stores are depleted or inaccessible. That's not a genetics issue or an activity levels issue. It's just science.

[@evka8709]

@@unconventionaldiabetic you literally just described preferentials... preferred (meaning used first in this scenario) doesn't mean its necessarily a "better" fuel source, that varies person to person.

[@unconventionaldiabetic]

@@evka8709 Preferential means something gives an advantage. Preferred means better or more suited. This is literally about what words actually mean and what the science says. Science does not say the ideal fuel source varies from person to person. It's carbohydrates. Fat is used second. Protein is used when literally nothing else is available.

[@deedee20062008]

I think your last point about make health affordable in USA stuck with me. Could you elaborate that for us Europeans please? It’s something that we don’t understand as here health is affordable and nutritious “healthy” whole foods are also cheap.

[@JustinaErcole]

100%! Basically health insurance is extremely expensive, to the point where many Americans can't afford it. Nutrient dense foods are often either more expensive OR unavailable in much of the country. And our overall infrastructure isn't built for people to be able to get outside and walk. Many neighborhoods and communities don't even have sidewalks.

[@deedee20062008]

@@JustinaErcole when you come to UK next year you’ll see and feel the difference in terms of prices and lifestyle. Private health is super affordable and companies provide this with a very small deduction, gym are super discounted through private insurance or just so many that they have to lower the costs. The air feels different completely to US.

[@jacki8106]

Hahaha i miss the long winded responses

[@JustinaErcole]

they'll be back for ever other video hahaha

[@cjsfunbun]

I promise we dont mind you getting long winded. Give me all the words/opions!

[@kevinhurley7189]

Carbs are the Devil 😈

[@JustinaErcole]

KEVIN NO

[@girlypopgay]

But baby food cereals talking ab probiotic blah is ok, right??? Like. That’s not a scam, right??

[@JustinaErcole]

What?