Use my link bit.ly/JustinaGFMar22 for 40% off your first month of Gainful's subscription! Or use the code JUSTINA40 :) This video was sponsored by Gainful.
This sets such a great example of not only setting reasonable goals for sustainable healthy habits, but also a healthy mentality for when things don't always work out the way they're initially planned. I love the idea of failure is not failure but instead feedback to do better in the future (and feedback is good!) I hope this video helps everyone who sees it.
This is so much more relatable to me than the “challenges” that go nowhere! I’ve never done a 30 day or 90 day challenge because they rarely fit my life. So I love this habit change instead.
Just two cents from a dental assistant who has been at it for awhile - while 3 days a week is enough for some, it won’t be for others depending on how much saliva they have (some people have very dry mouths!) and the quality of their saliva, as well as their diet. As a general rule, MOST should floss every other day at a minimum. If you hate flossing, try using a waterpik! It’s showing to be just as effective as flossing, it’s better for the environment, and people seem to struggle less with doing it!
Re: Calorie Counting! I think its wayyy too demonized. I understand 100% how it can be negative for some people, but its often times is the opposite. I tried, so hard, for so long to lose weight. I would eat one meal a day, but the number wouldnt budge. I didnt understand where all of my calories were going. And then i sat down and actually counted for the first time. There are close to like 800 calories in just one can of pringles. I was eating one "meal" yeah, but i was drinking 500 calories, and snacking away another 1000. Sometimes, tracking is the only way to keep yourself on track. I cant eyeball calories, i cant mentally note where i am. Edit to add: I now eat 3 meals a day with higher nutrition PER MEAL than i ate every day for the last 10 years. These numbers are the difference between obesity and reclaiming my life, for me. I hope people learn to let others live, rather than attack them for using methods that work for them, just because they dont work for EVERYONE. I by no means starve myself, but i am, for the first time ever, finding myself and my health again. I no longer do everything to avoid a mile walk because my legs and feet hurt. I can do 6 miles as my upper limit now, and i am down 10 pounds and am lighter than ive been in 10 years.
I love your videos because you keep it real ALWAYS - i'm sick and tired of most fitness influencers tbh: clickbait, scamming, untrue claims (usually from their products). But your message is simple: healthy habits and movement. I'm SO happy I found your channel!
You are hands down my favorite fitness content creator. You always make me feel better and more motivated to work, rather than discouraged because I’m not working hard enough. I love how you really emphasize having the appropriate mindset when it comes to fitness…so nontoxic hahaha love you Justina
I relate to this so much! I recently started just getting cardio in everyday via the elliptical and the scale is telling me I haven't lost weight but my clothes don't agree!
Love the pep talk on when you needed a recovery week! Also appreciate you not giving all of your calorie details. That helps so much with ppl not making comparisons.
Literally just bowed down to you. Health is HOLISTIC! Also- good on you for not stepping on the scale, even if it’s INEVIFIT:P Like yoga, it’s a practice. Practice is a journey. The journey is FUN!!
hi justina! im on a fitness journey of my own also (as i think most of us are esp if we’re watching your videos) and i wanna say that this is so interesting and helpful to me! its great to see someone i watch be really open and realistic about journeys like this and it motivates me even more to stick to mine! i hope you have a great day ahead 💓💓
Thank you for showing that when you maybe “looked” your best, you really didn’t feel your best. It just shows that those shredded looking people may not really be that “healthy” and that we can be healthy and strong without looking like a model. And may I say you are a beautiful dancer. I can follow choreography and get the steps but I always look like I’m exercising not dancing if that makes sense. 🤪
I’ve seen a lot of people trash food tracking, but I had to do it for awhile to get some sense of the amount of calories I was taking in. I don’t have to track like I did before because I now have a better understanding of what I need. I guess you can say I’m more intuitive about eating now. I tracked for a good while before I figured it out. So far I’ve lost 50 lbs.
This was super helpful and very relevant to where I am right now. You have motivated me to set mini stretch goals and re-evaluate a few things so I have more direction, and to make some sustainable changes!
Justina guuuurl this hit me right in so many ways! Thank you so much for sharing your expertise and personal journey on overall health improvement. You amplify what's important, especially when you delve into how we can transition out of said "journeys". You keep it real and keep it moving! Waving from Brooklyn x
I am with you on the smaller water vessel! I absolutely love my 500ml and 750ml water bottles, they feel way more "successful" in my water drinking... plus the movement helps.
Loved this video! All about sustainability I've been so food focused in the past from over restricting and not even reaching my ideal physique... Now I'm all about not feeling sleepy and sluggish all the time... ❤️
Really appreciated how your journey emphasized on building healthy everyday habits and on recovery when you needed it! I've spent a long time with a laser focus on nutrition and exercise goals that basic self-care habits were very under looked and I wasn't listening to my body when it was telling me I needed to rest. Thank you for being awesome and for showing people what a realistic health journey can look like! (I'm also working on flossing more so I feel ya haha)
THANK. YOU. FOR. THIS. Seriously, it is so cool and so rare to see what someone's full journey is with this level of honesty, grace, self-awareness, and legitimately healthy habit-forming! Also, the change of mentality around the calorie number as a min not a max blew my mind-same with "failure is feedback"-and I wish I'd heard that when I was in the throes of my ED-might've sped up some recovery time. I'll legit be using some of these techniques you showed towards my own goals. You rock. :)
Super helpful video just when I started my journey to get my health back. I'm using a spreadsheet to track some habits I have difficulty implementing every day but that know support my health when I do them. A few examples: getting sun exposure, going for a walk, reading before bed, listening to a song a day, doing a bit of yoga ever morning... The biggest change is that I'm not focusing on numbers. It doesn't matter if I walk for one minute or for two hours. What I want to prioritise is actually doing it and doing it in a way that feels good. Again, you are an inspiration. Thanks!!
Just a heads up, it's much healthier for your enamel to wait around 20 minutes after a meal to brush your teeth. Also wondering: if you were a runner, would you count your run in your 10k steps goal? Thank you for the honest video! I've been on an everything slump lately, just decided to get back on track and this really helps reminding me how manageable it can be!
I so relate to your story!! I also took a much needed slow down because of covid and I lost my sister to a car accident in 2020. Though, I ended up hitting my weight loss goals during the pandemic, but I had surgery earlier this year, so I gained roughly 10lbs of fat. I don't look like I did the last time I was at this weight, so I know it isn't all fat, but I am in a defect to lose 10 lbs. It's not a hard number for me. I'm focused mostly on getting my stomach a bit smaller, which is the first place I lose and gain fat.
Lovely video! Habit forming and setting sustainable goals - very authentic and scientific! Also, born 3 days ahead of you and same year :) belated bday wishes!
I really love how organized you were with your spreadsheet. I am already thinking about making my own as I am working through my journey. Thanks as always for great information!
Regardless of what occupation you had pursued, you have a wonderful energy. You invigorate me as I begin my day. You are very "media-genic." You're like some of the local media personalities on the radio in my area, an "upper" to listen to. :) Thank you for your energy
I'm so glad you are better, that must have been scary going to the ER. I didn't know that about ibuprofen and throat closing. I've had tooth pain for the last six weeks, and noticed my throat closing. And I was taking a lot of ibuprofen. I'm now taking Tylenol. I haven't been able to work out in six weeks due to tooth pain. I've had three crowns, three root canals and a tooth pulled since the beginning of February. I now have another tooth bothering me. I guess all of my old crowns are going at once. I have started taking a short walk each morning, it helps with my mental state. I had to eat soft foods, but used smoothies to get fruit and veggies in. I'm glad you were able to turn things around. Thanks for the motivation!
Thank you can't even begin to express how greatful I am for this. Growing up, I've always struggle with weigh, or at least it's felt like it, because my mom always wanted me to be a twig. So her solution to my "problem" was to starve me and work me out to the bone. Its only until recently that I've been reflecting and realizing that this really isn't the way to go. This has not only given me ideas on how to go on about my wellness journey but it also has given me motivation 😊
I'm so thankful for stumbling upon your content. I'm doing a 12 week challenge currently, fiiiiiinally getting back into fitness after having my kids, and it has been perfect watching your videos while having a goal. I was a bit nervous about finishing the challenge and thinking "what's next?" like you said, but with your help, I'm sooo motivated to live, eat, work out HEALTHY. Thank you thank you thank you!
Thank you for this video and for your honesty. So rare to see that youtube people :-), especially fitness instructors are open and honest about their own struggles and show everybody their journey. I'm on a health/fitness journey myself after two kids, some personal struggles and a massive burnout, which brought 15+ kilos into my life. This video was very inspiring!
THANK YOU!!! This is exactly what I needed. You put my feelings into words so well - yes, I have gained some weight, but what bothers me is that I feel sluggish. I lack a certain confidence I used to have. I am pretty sure it is because I used to have healthier habits. So here's to my 90 days for Myself. To working out 4x a week because I freakin love it. It makes me feel good. And to walking (almost) every day, because honestly, it is my favourite type of exercise.Today is the first day 😊
A 1-month update for anyone reading: It's been exactly 1 month and I am feeling great. I have a ton more energy and really make a point to move my body every day. I push myself to get the steps in and it is working wonders. I've set a goal to eat a substantial breakfast every morning and to not snack after dinner. Both are very easy. Getting 4 workouts a week is an ongoing challenge but right now a sub-par performance means I "only" worked out 3 times. Which is awesome. The biggest change so far is that I am super motivated to push myself with the workouts. A month ago I was stuck in a rut and often ended up doing nothing i stead of only 20 minutes when I didn't have the time or energy for more. Now if I only have 20 minutes then 20 minutes it is, there is always the next day. When I often end up doing something really challenging.
Thank you for sharing Justina- what draws me to you is how genuine you are, true to yourself and a no BS person! Have you ever reviewed the Tracy Anderson Method? I'd love your opinion.
Whyyyyyy have I not used a spreadsheet like this before! I love this type of feedback that a spreadsheet gives! It's very concrete. Thank you for sharing your journey and all your thoughts surrounding it.
Thanks for posting your vulnerability and honesty Justina. Sometimes being just that can help people more than you know, as much important as sharing knowledge etc. We all are human being after all and no one has a flawless journey in whatever area eg. Health, fitness, nutrition, career, or even...being a mum like myself. 😅
Great video. I have the same dental mindset where it freaks me out. But thankfully no braces, cavities, etc.. Also loved "drowning" in reference to water drinking. 😄 **The one thing I actually tell clients to do is eat intuitively Mon-Thurs and only track Fri-Sun. People are hardwired from childhood to do better during the week and slack more on weekends. Plus less daunting to track three days than daily.
Two reasons I like you: 1. You introduced me to Gainful protein, which I now use daily! 2. You're an Aries. Aries and Gemini are best friends material. Unrelated, but related to the video, I should also floss more. I used to be a daily flosser and then my life sort of fell apart... I am better now than I was between 2017 and 2021, but I still only do it MAYBE every other day... and I hardly ever use the waterpik my dentist insisted I buy (which I was good about using for MAYBE the first month I owned it).
It took me a couple days to get to this video because I was on spring break, but I just love your content and messages! Thank you for being a sane voice in this crazy fitness world! 💕
Aries💜 My birthday was 2 days before yours...but I am 5 years older 😬. We are still young! Hehe and the healthy journey will help to keep us that way. Thank you for all your videos. You have been very helpful and inspirational! You have helped me feel stronger than 5 years ago!
Love this video! Currently calorie cutting myself and working on my health goals... for pretty much the same reason. Thanks for the motivation! Appreciate your content!
loved this ❤️ inspired me to maybe track my habits as well - just to see if any of them needs some improvement! also this is such a sustainable method 👏🏼we love it for us 🥳🥰
I absolutely love this! I remember falling in this challenge mentality back in 2020, (because of other influencers), and honestly it was a bit damaging for me… So watching a more realistic 90 day journey was incredible and I think I’m gonna start tracking some data I need to improve on, (my steps and my sleep hours), I feel it can help me by keeping myself accountable, which I something I really need, especially with my sleeping 😅 I loved your input and tips, thank you so much 🤍
This was an amazing video. I'm so on the same wavelength then you about sustainability, and I appreciate you not giving the# for calories and protein as that was not the goal. I learned a lot from you! Thanks! 😘
Loved hearing about your health/fitness journey over the past two years and how you are thinking about goals/progress. Thank you for not doing body checks, they seem pretty toxic for you and us. Question: it seems like with group fitness classes you are sort of taking a pause from strength training focused on progressive overload. Is that right? Or have you found a way to do that in the context of group fitness classes? Or considering the MANY things you are working on is gaining more muscle less of a goal for you right now?
Great question! Since I don't have a specific aesthetic, strength, or skill goal right now, I'm simply trying to get consistent with my workouts. And this is what's keeping me on that track. Also since my overarching goal is fat loss, the most important thing is that I just move more and get my nutrition on track :)
Hi Justina great video. I am thinking of trying to track my calories just to know what it is right now before I decide to leave it as is or make any changes. Please can you give a recommendation for all app which tracks calories based on an Indian diet. I usually don't find some if the food items on the apps I have looked at. It is mostly the snack items.
Justina, this video was invaluable. I took so much away from it. I wish there was someone like you to look to for fitness information when I first started out. I can't thank you enough. April fools baby here too! Happy birthday 🥳
Thanks for sharing. Think it’s important to set reasonable goals for yourself. Fitness industry is in such a bad place in some cases as it’s like if you aren’t 15% body fat or below with shredded abs you are obese. Not everyone can get there.
The dental thing got me! I had some minor dental issues growing up and then I wasn’t able to see a dentist for nearly 10 years. When I was finally able to see, and pay! for a dentist I had several cavities. It’s been a few years since then and I take absolute bomb care of my teeth because I never want to go through that again. Brushing my teeth twice a day, mouth wash and flossing every day. On days where I’m just too tired to brush my teeth, I usually at least use some mouth wash and floss. I do CrossFit and my personal goal has been trying to go 4x a week for the time slot that works for me but I’m finding it super difficult. Mainly because of just life in general. Maybe in a month, there’s one week where I’ll manage to make it 4 days. I pride myself on at least being consistent on 3x a week. 😂
This is great!! I’m also curious to know how you work with the menstrual cycle (i.e. train according to the time of the month) because I’ve struggled with finding a balance between my time of the month and working out consistently
I love your channel and I do love this and I applaud you for keeping it real! And while I will get shit for my next comment I’m just gonna say it, I NEVER MISS A WORKOUT. Lol. I workout 7 days a week because it makes me feel good. I workout sick, I swear it makes me feel better, I worked out when I had the vid, I workout on vacation…..I’m not bragging I’m just saying working out makes me a better person lol. And I own my own yoga and fitness studio and teach 10 classes a week and work 8-5 full time. I need that hour a day to just GO FOR IT. Lol
This was great, as always! Very inspirational 💙. Setting out to make my own month goals now. My "don't come at me" version of your flossing goal is cleaning my cat's litterbox daily. God, no wonder she harasses me all day....
The plastic floss picks changed my life, though it has to be a particular kind because a lot of them suck! I can floss while picking out what I’m going to wear in the morning or while I’m taking the pillows off the bed at night. I really have no excuse to skip flossing now. I think one problem with a program like 75 Hard is that it seems like it’s designed to make you feel like a complete failure if you don’t check off every box for 75 days. That’s stupid!
Awww We are birthday buddies! I am an April Fools baby as well. If you know, you know.... The freaking things people do to us on our birthdays right? Anywhoo, Great video and Happy belated birthday my bday friend!
Maybe this helps with flossing i dont know 😂 my bf is a dentist and he is really diligent with me flossing my teeth, even so much so that he said i should rather skip brushing than flossing, because its actually more important because food can scrape away the enamel but not the residue between the teeth 😅
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This video was sponsored by Gainful.
Coming from a dental hygienist, most people are barely flossing once a week... And when they say they floss more they are actually lying 😂
Phew! I feel better now lol (also I’ve been super consistent this year 🤪)
This sets such a great example of not only setting reasonable goals for sustainable healthy habits, but also a healthy mentality for when things don't always work out the way they're initially planned. I love the idea of failure is not failure but instead feedback to do better in the future (and feedback is good!) I hope this video helps everyone who sees it.
Thank you Shelby! This was my exact purpose of posting so I'm glad it came across :)
Making "failure is feedback" my new motto 💕
It’s great, right?
This is so much more relatable to me than the “challenges” that go nowhere! I’ve never done a 30 day or 90 day challenge because they rarely fit my life. So I love this habit change instead.
Thank you!
My dentist said flossing 3x per week is enough for prevention. I think 5 days is a good goal 👍🏼.
Thank you for your honesty great vid!!
OMG YOU MADE MY DAY!
Oh I'm crushing it then! It's really hard for me, as well as teeth brushing (autism yay)
Just two cents from a dental assistant who has been at it for awhile - while 3 days a week is enough for some, it won’t be for others depending on how much saliva they have (some people have very dry mouths!) and the quality of their saliva, as well as their diet. As a general rule, MOST should floss every other day at a minimum. If you hate flossing, try using a waterpik! It’s showing to be just as effective as flossing, it’s better for the environment, and people seem to struggle less with doing it!
Re: Calorie Counting! I think its wayyy too demonized. I understand 100% how it can be negative for some people, but its often times is the opposite.
I tried, so hard, for so long to lose weight. I would eat one meal a day, but the number wouldnt budge. I didnt understand where all of my calories were going.
And then i sat down and actually counted for the first time.
There are close to like 800 calories in just one can of pringles.
I was eating one "meal" yeah, but i was drinking 500 calories, and snacking away another 1000. Sometimes, tracking is the only way to keep yourself on track. I cant eyeball calories, i cant mentally note where i am.
Edit to add: I now eat 3 meals a day with higher nutrition PER MEAL than i ate every day for the last 10 years.
These numbers are the difference between obesity and reclaiming my life, for me. I hope people learn to let others live, rather than attack them for using methods that work for them, just because they dont work for EVERYONE.
I by no means starve myself, but i am, for the first time ever, finding myself and my health again. I no longer do everything to avoid a mile walk because my legs and feet hurt. I can do 6 miles as my upper limit now, and i am down 10 pounds and am lighter than ive been in 10 years.
I love your videos because you keep it real ALWAYS - i'm sick and tired of most fitness influencers tbh: clickbait, scamming, untrue claims (usually from their products). But your message is simple: healthy habits and movement. I'm SO happy I found your channel!
So happy to have you here!
You are hands down my favorite fitness content creator. You always make me feel better and more motivated to work, rather than discouraged because I’m not working hard enough. I love how you really emphasize having the appropriate mindset when it comes to fitness…so nontoxic hahaha love you Justina
Thank you so much Olivia!
I relate to this so much! I recently started just getting cardio in everyday via the elliptical and the scale is telling me I haven't lost weight but my clothes don't agree!
Love the pep talk on when you needed a recovery week! Also appreciate you not giving all of your calorie details. That helps so much with ppl not making comparisons.
So happy you appreciated that Nicole :)
Justina. You are my favorite. I love watching you, warming up, stretching, and working out with you
Thank you Lorraine!
Literally just bowed down to you. Health is HOLISTIC! Also- good on you for not stepping on the scale, even if it’s INEVIFIT:P
Like yoga, it’s a practice. Practice is a journey. The journey is FUN!!
YES THIS! It's a practice and a journey. I absolutely love that.
This video helped me get fitter and set realistic goals without being burned out. Thank you for sharing
THAT'S AMAZING AMY!
hi justina! im on a fitness journey of my own also (as i think most of us are esp if we’re watching your videos) and i wanna say that this is so interesting and helpful to me! its great to see someone i watch be really open and realistic about journeys like this and it motivates me even more to stick to mine! i hope you have a great day ahead 💓💓
Thank you Andrea!
Thank you for showing that when you maybe “looked” your best, you really didn’t feel your best. It just shows that those shredded looking people may not really be that “healthy” and that we can be healthy and strong without looking like a model. And may I say you are a beautiful dancer. I can follow choreography and get the steps but I always look like I’m exercising not dancing if that makes sense. 🤪
Yes yes yes! And thank you :) just got back into dancing and it’s been really lovely
Flossing “regularly” (meaning 3-5 days a week) is going to be an up coming goal of mine too! Don’t worry, you are not alone 🥴
Phew!
I’ve seen a lot of people trash food tracking, but I had to do it for awhile to get some sense of the amount of calories I was taking in. I don’t have to track like I did before because I now have a better understanding of what I need. I guess you can say I’m more intuitive about eating now. I tracked for a good while before I figured it out. So far I’ve lost 50 lbs.
Congrats!
This was super helpful and very relevant to where I am right now. You have motivated me to set mini stretch goals and re-evaluate a few things so I have more direction, and to make some sustainable changes!
Justina guuuurl this hit me right in so many ways! Thank you so much for sharing your expertise and personal journey on overall health improvement. You amplify what's important, especially when you delve into how we can transition out of said "journeys". You keep it real and keep it moving! Waving from Brooklyn x
Waving back from Queens!
I am with you on the smaller water vessel! I absolutely love my 500ml and 750ml water bottles, they feel way more "successful" in my water drinking... plus the movement helps.
Yes!
Loved this video! All about sustainability I've been so food focused in the past from over restricting and not even reaching my ideal physique... Now I'm all about not feeling sleepy and sluggish all the time... ❤️
Loveee that shift!
Really appreciated how your journey emphasized on building healthy everyday habits and on recovery when you needed it! I've spent a long time with a laser focus on nutrition and exercise goals that basic self-care habits were very under looked and I wasn't listening to my body when it was telling me I needed to rest. Thank you for being awesome and for showing people what a realistic health journey can look like! (I'm also working on flossing more so I feel ya haha)
OMG I'm so happy that I'm not the only person who has trouble flossing lol
THANK. YOU. FOR. THIS. Seriously, it is so cool and so rare to see what someone's full journey is with this level of honesty, grace, self-awareness, and legitimately healthy habit-forming! Also, the change of mentality around the calorie number as a min not a max blew my mind-same with "failure is feedback"-and I wish I'd heard that when I was in the throes of my ED-might've sped up some recovery time. I'll legit be using some of these techniques you showed towards my own goals. You rock. :)
Molly! I’m so happy you found some little nuggets of help in here ❤️
I watched this and bought a notebook for tracking my goals. Thank you 💗
Love that!!
Super helpful video just when I started my journey to get my health back. I'm using a spreadsheet to track some habits I have difficulty implementing every day but that know support my health when I do them. A few examples: getting sun exposure, going for a walk, reading before bed, listening to a song a day, doing a bit of yoga ever morning... The biggest change is that I'm not focusing on numbers. It doesn't matter if I walk for one minute or for two hours. What I want to prioritise is actually doing it and doing it in a way that feels good. Again, you are an inspiration. Thanks!!
I love this!
Going to copy you and make a spreadsheet for myself! this is such an amazing video, thank you for not putting your before/after at the end
Yes yes copy away!
Just a heads up, it's much healthier for your enamel to wait around 20 minutes after a meal to brush your teeth.
Also wondering: if you were a runner, would you count your run in your 10k steps goal?
Thank you for the honest video! I've been on an everything slump lately, just decided to get back on track and this really helps reminding me how manageable it can be!
Thank you for the tooth tip! And I'm not a runner, but I would count that toward my 10k if that supported my goals. It really depends on you!
I so relate to your story!! I also took a much needed slow down because of covid and I lost my sister to a car accident in 2020. Though, I ended up hitting my weight loss goals during the pandemic, but I had surgery earlier this year, so I gained roughly 10lbs of fat. I don't look like I did the last time I was at this weight, so I know it isn't all fat, but I am in a defect to lose 10 lbs. It's not a hard number for me. I'm focused mostly on getting my stomach a bit smaller, which is the first place I lose and gain fat.
So sorry to hear about your sister. Sending you all the powerful vibes to hit your goal!
I am loving the title of this video! Sustainable, realistic change is the goal and what I'm working toward too. Happy for you!
We're in it together Jenn!
You're my favorite TH-camr. Take care of yourself, but I hope to continue seeing more content from you. 😁
❤️❤️❤️ thank you!
This video was great and now I'm inspired to create an excel spread sheet of goals. Thank you Justina 😊
If you like data, it's a solid way to go :)
Me too!
Lovely video! Habit forming and setting sustainable goals - very authentic and scientific! Also, born 3 days ahead of you and same year :) belated bday wishes!
Happy belated my Aries friend!
I really love how organized you were with your spreadsheet. I am already thinking about making my own as I am working through my journey. Thanks as always for great information!
Glad it was helpful!
Regardless of what occupation you had pursued, you have a wonderful energy. You invigorate me as I begin my day. You are very "media-genic." You're like some of the local media personalities on the radio in my area, an "upper" to listen to. :) Thank you for your energy
Oh wow thanks James!
Yes girl! Preach! Loved watching this REALISTIC, sustainable journey…I’m just a little sad we didn’t get to see your DEXA Scan results…(hahaha ;)
Bahahahaha best comment award right here
I'm so glad you are better, that must have been scary going to the ER. I didn't know that about ibuprofen and throat closing. I've had tooth pain for the last six weeks, and noticed my throat closing. And I was taking a lot of ibuprofen. I'm now taking Tylenol. I haven't been able to work out in six weeks due to tooth pain. I've had three crowns, three root canals and a tooth pulled since the beginning of February. I now have another tooth bothering me. I guess all of my old crowns are going at once. I have started taking a short walk each morning, it helps with my mental state. I had to eat soft foods, but used smoothies to get fruit and veggies in. I'm glad you were able to turn things around. Thanks for the motivation!
I also have a lot of allergies to medications so that was part of the issue. I'd recommend checking with your doctor!
Thank you can't even begin to express how greatful I am for this. Growing up, I've always struggle with weigh, or at least it's felt like it, because my mom always wanted me to be a twig. So her solution to my "problem" was to starve me and work me out to the bone. Its only until recently that I've been reflecting and realizing that this really isn't the way to go. This has not only given me ideas on how to go on about my wellness journey but it also has given me motivation 😊
So happy this video resonated with you Monica!
I'm so thankful for stumbling upon your content. I'm doing a 12 week challenge currently, fiiiiiinally getting back into fitness after having my kids, and it has been perfect watching your videos while having a goal. I was a bit nervous about finishing the challenge and thinking "what's next?" like you said, but with your help, I'm sooo motivated to live, eat, work out HEALTHY. Thank you thank you thank you!
Karen!! You are so welcome!
Love how real you are
Thank you!
Thank you for this video and for your honesty. So rare to see that youtube people :-), especially fitness instructors are open and honest about their own struggles and show everybody their journey. I'm on a health/fitness journey myself after two kids, some personal struggles and a massive burnout, which brought 15+ kilos into my life. This video was very inspiring!
Sooo happy you found it helpful :) you got this!
THANK YOU!!! This is exactly what I needed. You put my feelings into words so well - yes, I have gained some weight, but what bothers me is that I feel sluggish. I lack a certain confidence I used to have. I am pretty sure it is because I used to have healthier habits.
So here's to my 90 days for Myself. To working out 4x a week because I freakin love it. It makes me feel good. And to walking (almost) every day, because honestly, it is my favourite type of exercise.Today is the first day 😊
Love this! Super sustainable and specific!
A 1-month update for anyone reading:
It's been exactly 1 month and I am feeling great. I have a ton more energy and really make a point to move my body every day. I push myself to get the steps in and it is working wonders. I've set a goal to eat a substantial breakfast every morning and to not snack after dinner. Both are very easy.
Getting 4 workouts a week is an ongoing challenge but right now a sub-par performance means I "only" worked out 3 times. Which is awesome.
The biggest change so far is that I am super motivated to push myself with the workouts. A month ago I was stuck in a rut and often ended up doing nothing i stead of only 20 minutes when I didn't have the time or energy for more. Now if I only have 20 minutes then 20 minutes it is, there is always the next day. When I often end up doing something really challenging.
Thank you for sharing Justina- what draws me to you is how genuine you are, true to yourself and a no BS person! Have you ever reviewed the Tracy Anderson Method? I'd love your opinion.
I haven't! Honestly her style isn't my thing. But if you enjoy it and it's getting you closer to your goals, I think that's great.
Whyyyyyy have I not used a spreadsheet like this before! I love this type of feedback that a spreadsheet gives! It's very concrete. Thank you for sharing your journey and all your thoughts surrounding it.
Thank you so much for watching!
Thanks for posting your vulnerability and honesty Justina. Sometimes being just that can help people more than you know, as much important as sharing knowledge etc. We all are human being after all and no one has a flawless journey in whatever area eg. Health, fitness, nutrition, career, or even...being a mum like myself. 😅
Thank you so much for taking the time to watch :)
Great video. I have the same dental mindset where it freaks me out. But thankfully no braces, cavities, etc.. Also loved "drowning" in reference to water drinking. 😄
**The one thing I actually tell clients to do is eat intuitively Mon-Thurs and only track Fri-Sun. People are hardwired from childhood to do better during the week and slack more on weekends. Plus less daunting to track three days than daily.
Ooooh Ryan I love that shift!
Happy belated birthday, Justina! Wish you all the best in life and your endeavours! Love what you do and very grateful to have found your channel
Thank you so much!!
Two reasons I like you: 1. You introduced me to Gainful protein, which I now use daily! 2. You're an Aries. Aries and Gemini are best friends material. Unrelated, but related to the video, I should also floss more. I used to be a daily flosser and then my life sort of fell apart... I am better now than I was between 2017 and 2021, but I still only do it MAYBE every other day... and I hardly ever use the waterpik my dentist insisted I buy (which I was good about using for MAYBE the first month I owned it).
YES! My sister is a Gemini (my best friend) and my husband is too!
@@JustinaErcole 🎉👯♀️🥰
i loved this videooooooo. thank you so much for the work you do!!
You're so welcome!
Great video! I like the idea of not increasing goals if you barely reach it or it's hard.
Thanks Patti!
Aries party~ my birthday was in late March. Happy belated! And congrats on your journey!
Happy belated Morgan!
It took me a couple days to get to this video because I was on spring break, but I just love your content and messages! Thank you for being a sane voice in this crazy fitness world! 💕
And thank YOU for watching Taylor!
Aries💜 My birthday was 2 days before yours...but I am 5 years older 😬. We are still young! Hehe and the healthy journey will help to keep us that way. Thank you for all your videos. You have been very helpful and inspirational! You have helped me feel stronger than 5 years ago!
Happy belated birthday to you my Aries friend!
Love this video! Currently calorie cutting myself and working on my health goals... for pretty much the same reason. Thanks for the motivation! Appreciate your content!
Thanks Amanda! You got this :)
Happy Belated Birthday!!!!🎉🎊🎉 This video is so relatable. Love your channel. Keep up the good work. 💯❤
Thank you Diane!
Another great video. Appreciate your honesty. This was a great, realistic video. Thank you for all the hard work you put into your videos.
Thank you so much Ann!
loved this ❤️ inspired me to maybe track my habits as well - just to see if any of them needs some improvement! also this is such a sustainable method 👏🏼we love it for us 🥳🥰
So glad you enjoyed :)
Ive had to stop hitting goals since early January because Ive been so sick with pneumonia and the flu. I CANNOT wait to get back to it!
Glad you've given yourself recovery time though!
I absolutely love this! I remember falling in this challenge mentality back in 2020, (because of other influencers), and honestly it was a bit damaging for me… So watching a more realistic 90 day journey was incredible and I think I’m gonna start tracking some data I need to improve on, (my steps and my sleep hours), I feel it can help me by keeping myself accountable, which I something I really need, especially with my sleeping 😅
I loved your input and tips, thank you so much 🤍
Thank you so much for watching!
This was an amazing video. I'm so on the same wavelength then you about sustainability, and I appreciate you not giving the# for calories and protein as that was not the goal. I learned a lot from you! Thanks! 😘
Thanks Aline!
Loved hearing about your health/fitness journey over the past two years and how you are thinking about goals/progress. Thank you for not doing body checks, they seem pretty toxic for you and us. Question: it seems like with group fitness classes you are sort of taking a pause from strength training focused on progressive overload. Is that right? Or have you found a way to do that in the context of group fitness classes? Or considering the MANY things you are working on is gaining more muscle less of a goal for you right now?
Great question! Since I don't have a specific aesthetic, strength, or skill goal right now, I'm simply trying to get consistent with my workouts. And this is what's keeping me on that track. Also since my overarching goal is fat loss, the most important thing is that I just move more and get my nutrition on track :)
Loved everything about this video!
Thank you!
Happy Belated Birthday. I loved this video. Very relatable.
Thanks Jennifer!
Love this video so much! Thank you for sharing!
(Also team needs to brush my teeth right after dinner or I get “too tired” 😂)
Okay I'm glad I'm not alone here!
Hi Justina great video. I am thinking of trying to track my calories just to know what it is right now before I decide to leave it as is or make any changes. Please can you give a recommendation for all app which tracks calories based on an Indian diet. I usually don't find some if the food items on the apps I have looked at. It is mostly the snack items.
Hey! Unfortunately I'm not sure of any, but I will ask around!
@@JustinaErcole Thank you
Justina, this video was invaluable. I took so much away from it. I wish there was someone like you to look to for fitness information when I first started out. I can't thank you enough. April fools baby here too! Happy birthday 🥳
So many April Fools babies! I love it! Happy belated :)
Thanks for sharing. Think it’s important to set reasonable goals for yourself. Fitness industry is in such a bad place in some cases as it’s like if you aren’t 15% body fat or below with shredded abs you are obese. Not everyone can get there.
100%!
I'm an Aries baby!! Thank you for this video, trying to do the same thing myself and it has been so helpful to watch this. 🙂🙂
Yess fellow Aries!
The dental thing got me! I had some minor dental issues growing up and then I wasn’t able to see a dentist for nearly 10 years. When I was finally able to see, and pay! for a dentist I had several cavities. It’s been a few years since then and I take absolute bomb care of my teeth because I never want to go through that again. Brushing my teeth twice a day, mouth wash and flossing every day. On days where I’m just too tired to brush my teeth, I usually at least use some mouth wash and floss.
I do CrossFit and my personal goal has been trying to go 4x a week for the time slot that works for me but I’m finding it super difficult. Mainly because of just life in general. Maybe in a month, there’s one week where I’ll manage to make it 4 days. I pride myself on at least being consistent on 3x a week. 😂
3x a week is FANTASTIC! You're crushing it Tia!
Can you put that sheet here ? With the same formula...please without your numbers is fine
This is great!! I’m also curious to know how you work with the menstrual cycle (i.e. train according to the time of the month) because I’ve struggled with finding a balance between my time of the month and working out consistently
I'm definitely not an expert on that, but Girls Gone Strong has some great content around it!
I love your channel and I do love this and I applaud you for keeping it real! And while I will get shit for my next comment I’m just gonna say it, I NEVER MISS A WORKOUT. Lol. I workout 7 days a week because it makes me feel good. I workout sick, I swear it makes me feel better, I worked out when I had the vid, I workout on vacation…..I’m not bragging I’m just saying working out makes me a better person lol. And I own my own yoga and fitness studio and teach 10 classes a week and work 8-5 full time. I need that hour a day to just GO FOR IT. Lol
Will you share your spreadsheet?
Absolutely! Just shoot me an email :)
Aries here as well 🙂 and thanks for the video, it inspires me. I need some changes in my life 😅
Yesss fellow Aries!
We have the same birthday!! Happy belated 🎉🥳
Happy belated my April Fools twin!
I floss my teeth before I brush because it makes my teeth feel and look cleaner. Maybe try that!
Oooh good idea!
I'm the laziest person ever at the time of brushing my teeth too. You're not alone 😁😁
Phew!
Love your approach!
Thank you!
Happy birthday!!
Do you have the excel spreadsheet available for purchase? I know I could make one myself but excel is not my friend lol.
Shoot me an email and I'll send you what I made free of charge :)
justinaercoletraining@gmail.com
This was great, as always! Very inspirational 💙. Setting out to make my own month goals now. My "don't come at me" version of your flossing goal is cleaning my cat's litterbox daily. God, no wonder she harasses me all day....
Hahahaha ohhh yeah I feel you on that. The only way I got myself to do it daily was switching to Pretty Litter. It's so much easier now!
can you share your spreadsheet??
Shoot me an email! Justinaercoletraining@gmail.com
The plastic floss picks changed my life, though it has to be a particular kind because a lot of them suck! I can floss while picking out what I’m going to wear in the morning or while I’m taking the pillows off the bed at night. I really have no excuse to skip flossing now.
I think one problem with a program like 75 Hard is that it seems like it’s designed to make you feel like a complete failure if you don’t check off every box for 75 days. That’s stupid!
I agree about 75 Hard!
Awww We are birthday buddies! I am an April Fools baby as well. If you know, you know.... The freaking things people do to us on our birthdays right? Anywhoo, Great video and Happy belated birthday my bday friend!
Haha but they always remember it though! Happy birthday :)
Happy belated birthday! 🥳
Thank you so much 😀
Love this tracker! Is there any way I could make a copy of this tracker template? I would be happy to pay for it :)
Shoot me an email and I'll get it to you free of charge :)
justinaercoletraining@gmail.com
@@JustinaErcole thank you so much 🥺
That was a great video!
Thank you!
Maybe this helps with flossing i dont know 😂 my bf is a dentist and he is really diligent with me flossing my teeth, even so much so that he said i should rather skip brushing than flossing, because its actually more important because food can scrape away the enamel but not the residue between the teeth 😅
Oh wowwww okay that's good to know!
Also an Aries babyyyyy🐏🔥🔥
Yessss fellow Aries!
You rock!!!
Thank you!
What a great video
Thanks Erika!
I'm an Aries baby! April 6 😆
Happy belated!
@@JustinaErcole Thank you!
Wow your flossing goals are impressive. I can hardly manage once a month loool
OMG I'm so glad it's not just me!
Hello fellow Aries! ♈️
Woo!!