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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

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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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