Justyna's Fitness

who is joining me??? mud here we come!!! time to get dirty

Today’s Memo Be firm about your choices right now, in this moment. Don’t go backwards to habits and situations that weren’t helping you in what you want to accomplish. ... You have to keep reminding yourself why you even decided to move forward. Stay positive about what’s to come by being consistent with the things you decided to change. Keep going. Your Coach Justyna Feel Your Best Look Your Best Be Your Best

Sometimes we miss a workout or eat something that isn’t ideal, but if you had a flat tire on your car would you puncture the other three? Of course not! If you slip, shake it off and carry on. Upon waking have 16 oz of water with juice from one lemon... Breakfast Start your day with a green smoothie 2 cups fresh spinach juice from one lemon 1/2 an avocado 1 scoop of your favourite protein powder add your favourite nut milk for desired consistency ice cubes if you like it super chilled blend Enjoy! and then or before breakfast...you know your schedule best Try this BODY WEIGHT COUNTDOWN WORKOUT to make it more challenging don’t rest till you are done. 10-9-8-7-6-5-4-3-2-1 Burpees Squats Push-ups lunges leg raises Take charge of this day and carry this vibe for the rest of your week. You are a BADASS. You got this! You make S$$T happen! Your Coach Justyna Feel Your Best Look Your Best Be Your Best

good morning beautiful human when feeling overwhelmed by a faraway goal, repeat the following: I HAVE IT WITHIN ME RIGHT NOW TO GET ME TO WHERE I WANT TO BE LATER.... Today is your day - yesterday no longer matters. What is it that you want? What have you been thinking about? What is always on your mind? Be fearless and go after it! Why? Because if you don’t you will always have the thought of what if... You can and You will! Overwhelming...perhaps, but YOU are capable of amazing things! personally, in business, in life. So what’s it going to be? MONDAY GOAL - make it happen, start!!! Your Coach Justyna Feel Your Best Look Your Best Be Your Best Little Twig Photography

Temptations are everywhere and sometimes it may be challenging to choose the right food. Food that will nourish your body and mind and not hinder your progress. Here is a tip for you. Re-name foods as FORWARD FOOD or BACKWARD FOOD. ... Before you eat or take a drive to your nearest Tim’s or Startbucks or any other favourite place, ask yourself: is this food helping me move forward to better health and improved energy or backward to feeling unhealthy with a spike-and-crash depleted feeling? Change how you look at food...change the language around it. Not bad or good but instead how is this what I’m choosing to eat helping me, is it moving me forward or backwards? Your Coach Justyna Feel Your Best Look Your Best Be Your Best

Focus on good things and good things will happen. Happy Wednesday! Keep your head high, keep your chin up,... and most importantly keep smiling because life is beautiful in its own chaotic unpredictable way. There is so much to smile about. and then there is battle ropes for all those moments when you just don’t feel like smiling ...keeping it real why I love ropes as part of my programming? battle ropes are a simple workout tool that everyone can use. You’ll train the muscles in your upper back, arms, abs, back, glutes and if you incorporate jumps, lunges, and squats, you will also work your legs. Your Coach Justyna Feel Your Best Look Your Best Be Your Best

It’s March! start this Monday, this week, this month with the YES, I CAN attitude. Stop waiting for the right time. It is right here right now. Remember tomorrow is not promised to anyone. ... Change is hard but the right change is worth it. Recommit to your goals. Your mindset is everything. Change your mindset - change your life. Be Magical! You Got This! What would you like to accomplish this month? Drop it in the comments. Your Coach Justyna Feel Your Best Look Your Best Be Your Best

As you are starting your new week...these are your things to remember you don’t have to be perfect having a bad day is ok... small steps are also progress asking for help is strength people love and appreciate you Make it a good one. Remember who is in charge - You Your Coach Justyna Feel Your Best Look Your Best Be Your Best

Build your capacity. Want more - do more. Get selfish and make yourself a priority there is no other way to accomplish your own desired goals. and with that ....... There is no finish line. Once you reach your goal guess what there is another goal, another level or perhaps it is maintaining what you have accomplished. THERE IS NO FINISH LINE - the moment you stop you get comfortable and comfort doesn’t get you anywhere. We know what happens when you get comfortable you start to slide back and before you know it you have undone all the effort you have put forth. This doesn’t mean you don’t enjoy life and stop living but with your new found healthy habits you become good at creatingbalance in your life. so... Get uncomfortable, LEARN to love that feeling, it will take you to the next place with your goals and in your life Your Coach Feel Your Best Look Your Best Be Your Best @littletwigphotography

Man Makers are highly efficient time savers for an all-in-one workout. They work your core, calfs, hamstrings, glutes, quads, posterior chain, biceps, shoulders, chest and back while pumping your heart. Add to your routine as a finisher or part of your workout or as a stand alone when you are strapped for time.... Do it for a min rest 30-45 seconds repeat 4-5 times or Do for 2 min rest 90sec repeat 4 -5 times Not for you if strength training is new to you but you can definitely work yourself up to it. It is an awesome way to challenge yourself and to change up your routine. Happy Wednesday! Be a Badass!!! Your Coach Justyna Feel Your Best Look Your Best Be Your Best

Don’t think about what can happen in a month. Don’t think about what can happen in a year. Just focus on the 24 hours in front of you and do what you can to get closer to where you want to be. ... Your Mantras: 1. I am in control of my body, health, actions and changes. 2. I focus on what I can change, not on what I can’t 3. I fuel my body with real food. 4. I celebrate my body for the fierce beautiful machine it is. 5. I don’t skip my workouts you can put them on sticky notes, on your fridge, your car dashboard, bathroom mirror...anywhere you can see it and have as a reminder. These are just a few, you can of course come up with your own that resonate with you HAPPY MONDAY! Your Coach Justyna Feel Your Best Look Your Best Be Your Best

Did you find yourself this morning in a negative spiral of thoughts of not being where you want to be. You find it hard to stay consistent and you seem to be yo-yoing your efforts. One of the reasons you may find yourself resisting change, starting a workout program and eating healthier is that you focus on what youhave to GIVE UP. Rather than on what you get to GAIN.... - Don’t feel deprived when you turn down junk food, feel empowered that you made the healthy choice.... - An early morning workout is giving you an awesome start to your day and it’s not about you giving up an hour of sleep. Take a moment and see what you are focusing on. Your goals are important, You are important and Worth it! Never let weakness convince you that you lack the Strength! You got this! Your Coach Justyna Feel Your Best Look Your Best Be Your Best