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January 25, 2017 | 0 Comments

Fun Fruit Facts

According to the USDA, the average adult should be eating about 2 cups of fruit a day. Why? The health benefits of fruit are many. Fruit is incredibly important for a top-notch diet, because it contains a lot of fiber (healthy gut, regular bowels), is full of antioxidants (anti-inflammatory, free-radical … read more

This entry was posted on Wednesday, January 25th, 2017 3:13pm
healthy eating, dieting, vegetarian food and people concept - cl

According to the USDA, the average adult should be eating about 2 cups of fruit a day. Why? The health benefits of fruit are many. Fruit is incredibly important for a top-notch diet, because it contains a lot of fiber (healthy gut, regular bowels), is full of antioxidants (anti-inflammatory, free-radical killing), and is fat-free while extremely carbohydrate rich, providing us with the energy we need to feel great all day long. My favorite time to eat fruit is in the morning. It’s sweet and delicious with a plethora of breakfast foods (sign up for JWW for free to get meal plans a recipes), gets your brained and muscles fueled and focused, and you can burn of the natural sugar and carbs all day long!  Here are some fun fruit facts perhaps you didn’t know!

 

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January 2, 2017 | 0 Comments

Ultimate Intervals

Interval training (alternating between fast and slow paces) is one of the best ways you can torch calories and strengthen your heart. Even better, if you are someone who easily gets bored with exercise, intervals force your mind to be engaged while also keeping different muscles active. The benefits of … read more

This entry was posted on Monday, January 2nd, 2017 8:29pm
gym detail shot - people cycling; spinning class

Interval training (alternating between fast and slow paces) is one of the best ways you can torch calories and strengthen your heart. Even better, if you are someone who easily gets bored with exercise, intervals force your mind to be engaged while also keeping different muscles active. The benefits of interval training are therefore manyfold. Intervals can help you:

  • Boost your cardiovascular endurance
  • Keep you mind focused and engaged
  • Work different muscle groups
  • Challenge you in short bursts, which adds a bit of a fun gaming element to the workout
  • Improve your performance in activities of daily living and various sports

How you structure your interval training will depend on your level of fitness. Walking slow and then fast and then back to slow qualifies as an interval just as does walking, running, and then walking again. The time as well as pace of your intervals can also vary depending on your ability, goals, and total workout time.

Here’s one of my favorite treadmill interval workouts (you can do this on any machine or with any outdoor exercise-elliptical, bike, swimming, stair master, rowing…etc.) when I only have about 30-minutes on hand.

  • Walk at 4.7mph for 5 minutes
  • Run 2 miles at 6.8mph (6.5 on a slow day)
  • Walk for 2 minutes at 4.7mph
  • Run at 8.0 mph for 1 minute
  • Walk at 4.7 for 1 minute
  • Run at 8.0 mph for 1 minute
  • Walk at 4.7 for 1 minute
  • Run at 8.0 mph for 1 minute
  • Walk at 4.7 for 1 minute
  • Cool down for 2 minutes at any slow pace

 

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January 2, 2017 | 0 Comments

The Efficient Workout

If you are looking for a super efficient workout to start off the New Year, here it is. These four moves will get your heart rate up and also spot tone those stubborn areas of your body you might think you’ll never whip into shape; core, butt, hamstrings and quads. … read more

This entry was posted on
African American Woman Doing Squat Stretching Exercise

If you are looking for a super efficient workout to start off the New Year, here it is. These four moves will get your heart rate up and also spot tone those stubborn areas of your body you might think you’ll never whip into shape; core, butt, hamstrings and quads. If you love this workout, there are dozens of variations on it you can create by simply mixing and matching JWW moves. Just log into your JWW account (if you are not registered yet it’s free) and browse the fitness index from your dashboard where every JWW fitness exercise is explained and demonstrated in a short video module. Choose four moves, each to focus on a different body part.

If you need customized attention (don’t quite get how to do this? Need all butt, all core?), email me at julie@juliewilcoxmethod.com to schedule a Skype session.

  • 10 Squats
  • 10 Cherry Pickers
  • 10 Side Lunges
  • 1 Minute Plank

***Repeat the circuit 3 times

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January 3, 2016 | 0 Comments

14 JWW New Year’s Health Resolutions That Wi...

Here we are, three days into the new year. Happy 2016 everyone! Below are a few simple JWW health tips, which will enhance your well-being. Be tame with alcohol: make a habit of drinking 1 night a week (and only up to 2 drinks on that night) Exercise 5x per … read more

This entry was posted on Sunday, January 3rd, 2016 7:25pm
fit sportive man and woman doing plank core exercise training ba

Here we are, three days into the new year. Happy 2016 everyone! Below are a few simple JWW health tips, which will enhance your well-being.

  1. Be tame with alcohol: make a habit of drinking 1 night a week (and only up to 2 drinks on that night)
  2. Exercise 5x per week, at least 150 minutes of moderate or 75 minutes of intense workouts: this includes cardio, strength training, and yoga
  3. Be mindful: treat yourself and all others with kindness, compassion, sympathy and empathy
  4. Eat whole organic, non-processsed food
  5. Cook your food as often as you can: mostly fresh organic plant-based options with some fish and grains
  6. If you eat out, learn how to order so that you can eat as close as you would at home–mostly plant based and fish, light carbs: For more on this, you can purchase my database, which is full of information, plans, online classes
  7. Get outdoors and enjoy nature as often as you can for exercise and just pure appreciation
  8. Get your posture in good stead making sure to stand up tall and straight with your shoulders back and down
  9. Spend a good amount of time with friends: laugh a lot when you’re social
  10. Take advantage of culture and the arts
  11. Meditate: be in the present, try not to ruminate about the past or worry about the future
  12. Don’t let others judge or define you
  13. Set goals and a plan to achieve them; challenge yourself and accept that failure is sometimes a good thing and part of the process of taking risk for better things to come
  14. Get close to others: science shows that hugs and touch make for happier individuals

Get JWW online fitness, yoga, and cooking classes as well as meal plans and recipes here.

health  wellness  new year’s resolutions  meditation  exercise  fitness

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October 15, 2015 | 0 Comments

Pre-Workout Shoulder and Neck Stretches

It is generally sensible to do a few shoulder stretches before any cardio or toning workout. During cardio we use our arms and shoulders to help power our lower body movement. The motions are repetitive, which causes stiffness. Tightening  of the shoulders and neck occurs for the same reason when lifting weights … read more

This entry was posted on Thursday, October 15th, 2015 2:08pm
Sport female runner stretching arms before running. Woman in fit

It is generally sensible to do a few shoulder stretches before any cardio or toning workout. During cardio we use our arms and shoulders to help power our lower body movement. The motions are repetitive, which causes stiffness. Tightening  of the shoulders and neck occurs for the same reason when lifting weights  (resistance bands, dumbbells, medicine balls, machines…etc.) or our own bodyweight  So before your next workout, take a few minutes to prepare your shoulders and neck. Try these three stretches:

1. Shrug your shoulders up to your ears and hold for 5 seconds. Release. Stay relaxed for 5 seconds and start the next rep. Do 5 reps.

2. Swing you right arm backwards 5 times. Repeat with the left. Swing both arms simultaneously in a circle backwards 5 times. Do the same forwards 5 times.

3. Raise your right arm in front of you to shoulder height, keeping it straight, plam facing towards your mid line (inward). Hook your left arm around the base of your right triceps and pull the arm across your chest. Keep your shoulders low, away from your ears. Hold for 10 seconds. Repeat on the other side.

4. Interlace your hands (weave your fingers together) behind your buttocks pressing your palms until they seal. Your chest and shoulders will naturally broaden and peel back. Lift your hands away from your buttocks. Hold for 5 breaths.

5. Place your left over your head and onto your right hear. Pull your left ear towards your left shoulder without lifting that shoulder up. Extend your right finger tips towards the floor. Hold for 5 seconds. Do the left side.

Start your workout and you can even repeat these after your done too!

 

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