Emails just went out to everyone who signed up for my new program! Check your inbox for the link to your workouts, crib sheets and calendar! The first 3 weeks of workouts are loaded and ready to go! Week 4 will be added soon! There is still time to join if you want to get strong with me. You can purchase any of the Just Strength programs at any time and do them at your own pace. Once you purchase them, you have access to them forever, so you can start right away, take rest days as you need to, start after vacation, or follow along with me!
Let me know if you have questions! Programs can be purchased on my Just Strength page.
On August 7th I have a new program launching! It will be the final program in the Just Strength series. If you have loved Just Strength and want to continue training with me, OR if you are new to my programs and want to join my fit family, I would love to have you! Here is what you can expect from my new program:
-5-6 workouts per week focusing on strength, core, mobility and flexibility with a splash of cardio
-workouts range from 30-40 minutes long with a few workouts between 10-20 minutes
-supersets, triple sets, and circuit training
-crib sheets for each workout and a calendar
-private Facebook group for community and tips (optional)
-working hard in each workout to build lean muscle mass and strengthen joints
-modifications for all lower body workouts
-$19.99 for the entire program! You can pay through PayPal, Venmo or Zelle (upon request)
Having high cholesterol can be very dangerous to your health and while it can be affected be your genetics or family history, it can also be greatly affected by your lifestyle. So what exactly is cholesterol? In simple terms, it is a fat-like substance that is found in all of the cells in your body. You do need cholesterol in order to make hormones, vitamin D, and substances that help you digest food. It is not all bad! In fact, we need cholesterol. The problem is when our cholesterol becomes too high. Too much cholesterol can increase your risk of developing heart disease, stroke and other problems. Let’s go over things you can do to keep your cholesterol at a safe level.
First, let’s look at how we live. Being sedentary or not moving enough is NOT good for your body. You should aim for at least 30-40 minutes of movement everyday! Your movement should include strength training 3-4 days per week, cardio exercise like walking, aerobic, swimming, biking, etc…, at least 90-120 minutes per week, and stretching.
Another important factor in our cholesterol is how we eat! Here are some of the foods that can contribute to high cholesterol levels:
High quantities of saturated and trans fats (fatty meats, deli-style meat, butter, cream, palm oil, fried foods, pies, biscuits, buns, pastries, highly processed and packaged foods, fast food, & ice cream to name a few).
Low intake of healthy fats which increase our good cholesterol (HDL). Healthy fats include avocado, nuts, seeds, olives and fish.
Low intake of fiber. Fiber helps reduce the “bad” cholesterol (LDL) in your blood. Adding more veggies, fruit, whole grains, legumes, nuts and seeds everyday is important.
Being overweight or obese and high levels of body fat around your tummy increases your risk for high cholesterol and other issues.
Smoking can lead to high cholesterol levels. This includes vaping.
Making changes in your lifestyle and eating habits is so important for the health of your body. While changing habits can be hard, your health depends on it. Start small and focus on reducing the unhealthy foods you consume. Instead of using vegetable oils, use olive oil. Instead of eating cookies and cakes for dessert, have non-fat greek yogurt with berries. Instead of ground beef, choose ground turkey. Swap out eggs for egg whites. Even small changes make a difference.
Next, try increasing your activity level. Aim to add 30 minutes of exercise everyday. Even just walking around your neighborhood will help. You can also try following a workout program!
Everyday you have a choice! You can choose to nourish and help your body or you can choose to poison your body. It won’t always be easy, but it’s also not hard. It takes a commitment to your health and being intentional about what you eat and how you move.
If you need help, let me know! I offer nutrition coaching and having follow along workout programs you can join.
So what is HIIT Training? HIIT stands for High Intensity Interval Training. It is a style of training that involves working hard for a duration of time (typically 30-45 seconds) and then resting for a short period of time (10-14 seconds). They are short but intense training sessions that use dynamic exercises that elevate your heart rate quickly and can include strength training as well. Most HIIT workout range from 20-30 minutes and really pack a punch! They can be done high or low impact.
SO what is the benefit? If you are short on time, they allow you to get a quick but effective workout done. They help improve your cardiovascular health and improve your blood pressure. They are great for boosting your fitness level too. HIIT training can also improve your resting heart rate and hormone levels. However, it can be hard on the body, so just 2-3 times per week is plenty to reap the benefits.
Are you doing HIIT correctly? To really benefit from a HIIT workout, you have to work HARD! That means you should be going all out during the work period. On a scale from 1-10, you should be working in the 7-10 range.
HIIT workouts can be done using your own body weight, with dumbbells, cardio equipment like a treadmill, elliptical or rowing machine, or outside doing sprints.
Everyone has a different level of fitness, so what is hard for you might be easy for someone else or vice versa. . Your HIIT workout should be challenging for YOU! Try adding it in a few days a week and see if you notice a difference in your fitness level.
You can also check out this article written by Jessica Migala for Nike! I was honored to be interviewed for this article and contributed my opinions.
Who else LOVES ice cream?! It is one of my favorite desserts, but I am lactose intolerant, and store bought ice cream has A LOT of “extra” ingredients my body does NOT need! My solution? Make my own!
This recipe is super easy to make, dairy free and no harmful ingredients or artificial sweeteners. I used an ice cream machine to make this, and it makes it so easy and fun!
Here is what you need:
1 can light, unsweetened coconut milk
1 cup dairy free milk ( I used coconut milk)
1 tsp guar gum
1/4 tsp salt
1/2 cup date syrup
2 tbsp cocoa powder
1/2 tsp almond or peanut butter (optional)
Directions:
place all ingredients in a blender and blend until well mixed. Pour into a frozen ice cream container and follow directions for your ice cream maker. Mine took about 10 minutes to be fully done. Please in a freezer safe container and place in freezer for a few hours. When you are ready to eat, let it stand at room temperature for a few minutes to soften up. Enjoy!
Trying to get more protein in each day can be HARD! It takes a lot of planning, intention, and preparing. It is so easy to rely on pre-packaged foods to help us reach our goals, which can be great, but it can also introduce a lot of additional ingredients that we don’t need. Protein bars are an easy item to grab on the go that can be high in protein. The problem is that they can also be high in artificial sweeteners, oils, chemicals, and the list goes on. While I love a good protein bar myself, I am really aim to keep my processed foods low, so making my own is always the best solution for me.
I found this recipe from The Big Man’s World and I had to try making it! First of all, it was so easy to make. Second, they taste delicious! If you want to try making your own and avoid the unnecessary amount of processed foods in your diet, give this recipe a try. I used a protein powder from Clean Simple Eats ( I have a code to save money: JONES) in the Smore’s flavor. I plan on trying this recipe with other flavored protein powder too! The options are endless! Let me know if you give this a try! This recipe makes 12 bars, but you can cut them smaller or larger depending on your preference.
Week 4 of Just Strength is here! This is the last week of the preview of Just Strength before it is only accessible through a private link. On July 1st, this program will only be available to those who have joined the Just Strength Overload program. I hope you have enjoyed this program so far and finish strong. If you want to keep having access to the program, message me about joining Just Strength Overload!
Can you believe that week 3 is already here?! I have a new calendar ready for you for this week! Don’t forget that these workouts are only available until July 2nd, unless you sign up for my new program, so don’t miss out! Are you ready to crush another week?
I have exciting news! I have a new program launching on July 3rd! For the past three years, I have been providing free, follow along workouts on YouTube, and while I have LOVED doing that, I am switching gears! I will no longer be offering free workouts on YouTube , but I have an exciting option coming your way. Are you ready for the details?
On July 3rd, Just Strength Overload will be launching! This program will build upon my current program, Just Strength, and offer strength, cardio, core, mobility, and flexibility workouts. There will be 5 days per week of workouts, plus a bonus sixth day and additional quick add-on workouts. There will also be modification windows in each workout, crib sheets (so you can print the workout), workout tracking sheets, and access to a private Facebook group for accountability. This whole program is $19.99 for the month. There are 28 workouts included in this program, so that is under $1.00 per workout!
If you liked Just Strength, you will LOVE Just Strength Overload! Just Strength is currently running on YouTube for free, but July 2nd will be the last day to access the program for free. Starting on July 3rd, it will become part of the Just Strength Overload program, so you will get both programs for just $19.99! That is two FULL months of workouts!
Once you pay for the programs, you will be emailed a private link to the workouts, be sent the crib sheets, access to the private Facebook group, and workout tracking sheets. If you are interested in this program, send me your email address and more information will be sent to you.
I love this fitness community and look forward to working out with you and getting stronger together!
What values and goals do you have for yourself? Take time to think through what you value in your fitness and health journey and goals that you would like to achieve this year. What means the most to you? How do you want to feel each day? How much thought do you put into how your feed your body?
I have attached a values and goals sheet to help you get started! Write down your top 10 values when it comes to fitness and nutrition and 5 goals you want to achieve this year. Next you will work on making a plan to live according to your values and steps to reach your goals. You can also watch my YouTube Video going over determining your values and goals too!
juliejonesfitness.com 
