Train with Janee

Nutrition tips to reach your health and fitness goals

-Include protein with every meal

-Eat the rainbow

-Fats don’t make you fat, so eat them

-Carbs do not make you fat, so eat them

5 daily reminders to tell yourself

1.I am amazing
2.I can do anything
3.Positivity is a choice
4. I celebrate my individuality
5. I am prepared to succeed

Your mind is more powerful than you think . Talk positively to yourself. You can even use these 5 as daily mantras to say in front of the mirror.

Take them they are yours to use if they will help you reach your health, fitness or even mental health goals.

Struggle with getting your workout in during your busy day???

Try these out:
1. Write your workout in your schedule, you’ll be less likely to flake out.

2. Be prepared, look at your workout the night before to prepare. Have your food prepped and ready to go the night before, so you can easily eat after your workout. Have a change of clothes handy if needed.

3.If you are in a time crunch, set a timer for 20-30 min and just go with the workout. If you don’t finish it in that allotted time that's ok, something is better than nothing.

4. You can also edit the workout by taking less rest times during the exercise if you are trying to go for a shorter length of time and get more bang for your buck.

5. Splitting up your workout is a good alternative. For example, do you workout during lunch and then after during your work day take breaks for the “cool down” to stretch, which you should be doing working at a desk.

Nonscale victories are health improvements that do not revolve around the scale. They often go unnoticed.

Why are they so important?

Nonscale victories allow you to shift your focus from the number on the scale. Your worth isn’t based on a number. They are improvements worth celebrating because they mean you're moving towards your goal regardless of the number on the scale.

The scale should not be the only factor you look at for measuring your fat loss journey.

The number you see is just a number.

Keep looking for and celebrating your nonscale victories.

Comment below your nonscale victories.

Why hire a trainer when you can just get free stuff on youtube???​​​​​​​​
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Why spend your money????​​​​​​​​
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Well first off there is way too much information out there on the internet and some of it can be confusing or just wrong!​​​​​​​​
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My best advice is to hire a trainer because a trainer can help provide direction,support, accountability, knowledge and take out the guesswork. ​​​​​​​​
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Your time is limited and valuable do you want to waste it trudging through tons of random blogs and youtube videos or do you want to work with a professional to help you take out the guesswork​​​​​​​​
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Don’t forget you can:

-Start late
-Start over
-Be unsure
-Act different
-Try and fail

And still succeed!!!

It is not a linear journey; you will go up, down, left, right, diagonal and horizontal.

It's a journey that you will start, stop for your life.

Don’t get too into your head and just enjoy it.

You won’t be the same as everyone else's.

Many people don't appreciate their health until it's gone. ​​​​​​​​
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Lets turn that narrative around. Start appreciating your body today for all it has done, all that it is doing and all that it will do in the future. Show you care by taking care of your body. ​​​​​​​​
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-Move your body daily​​​​​​​​
-Eat nutritious whole foods​​​​​​​​
-Recovery properly​​​​​​​​
-Drink your H2O​​​​​​​​
-Rest your body when needed​​​​​​​​
-Get quality sleep​​​​​​​​
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Make a small change this week to show you care and that will lead to a big change later one. ​​​​​​​​
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I know when I get older I want to be mobile. I don't want to be stuck to a walker or a wheelchair. I want to be able to hang out and play with my grandchildren. Don't you?!?​​​​​​​​
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Here are 4 tips to drink more water:​​​​​​​​
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1. STRATEGIZE​​​​​​​​
If you find yourself so busy that you forget to drink enough water during the day, have a plan to help make it easier. Use a water bottle ​​​​​​​​
2. FLAVOR​​​​​​​​
Do you find the flavor of water to be, well, flavorless? Add some fresh fruit, use BCAAs, zero calorie flavors like crystal light or mio. ​​​​​​​​
3. TEMPERATURE​​​​​​​​
Try experimenting with the temperature of your water.​​​​​​​​
4. TEXTURE:​​​​​​​​
If you enjoy the texture of sparkling water, substitute it for regular water at any point during the day. Just make sure it isn't full of sugar. ​​​​​​​​
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Click the link in my bio for the detailed blog post. ​​​​​​​​
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Always focus on how far you have come, not how far you have to go. ​​​​​​​​
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Many people, including myself, don't give us enough credit for how far we have come. We constantly want to be and do better, so we think “Dang I have so much farther to go”​​​​​​​​
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But you need to stop, take a step back and rewrite what you just said. It should be “Dang I have come so far”. ​​​​​​​​
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I look back at my first workout, I struggled pressing a 35lb bar over my head. I can now press a 75lb bar over my head for multiple reps!! ​​​​​​​​
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So be proud of yourself for all the hard work you have done. Small progress is better than no progress. ​​​​​​​​
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No clue where to start?​​​​​​​​
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Are you putting off starting because you don’t know where to start or what to do?​​​​​​​​
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Here are a few tips​​​​​​​​
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1. Pick a start date and put it on your calendar. ​​​​​​​​
2.Figure out your why!​​​​​​​​
3.Find an accountability partner. (need one hit me up!)​​​​​​​​
4.Set realistic goals​​​​​​​​
5.Plan workouts around what motivates you​​​​​​​​
6. Work on finding a program you enjoy​​​​​​​​
7. Ask for help!​​​​​​​​
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If you need help starting and want support, reach out. Even if my programs aren't for you, perhaps I can lead you in the right direction. ​​​​​​​​
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Then just take it one day at a time.​​​​​​​​
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4 things obvious to good trainers but not to others:​​​​​​​​
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1. 98% of IG fitness is nonsense. ​​​​​​​​
2. Walking is the easiest path to improving your health​​​​​​​​
3. Living out of shape is harder than working out​​​​​​​​
4. The most effective workout programs appear boring & repetitive​​​​​​​​
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If you're ready to get serious about your health comment below​​​​​​​​
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