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Workouts Archives - Just Justice

Category: Workouts

Workouts /

Morning skinny/ Body Image

Hello friends!!

Happy summer. I have been going back and forth on whether I should write a blog about this for about 3 months now, but I saw a friend recently who was talking to me about this… and I took that as a sign. Maybe many people must feel this way. 

First of all, how amazing are the human bodies? Pretty freaking incredible. But something that is not talked about enough is the concept of morning skinny. Now if you don’t know what that is. According to Google, morning skinny is “when someone looks or feels slimmer first thing in the morning, before they’ve had anything to eat and, often, after going to the bathroom.” Wonderful right? I think we may have all felt this way at some point in our life. Your girl has IBS and a serious bloating issue, so I look very different in the morning than I do at night. Which this can be very frustrating as I am trying to take care of my body and lift more. But we have to understand that MILLIONS of little microscopic tasks are happening within our bodies every minute, so it’s hardly fair to expect your body to always look the same.

And let me reassure you everyone has felt this way. Lighter when you wake up, and heavier when you go to bed. This is normal. I think this is when self-love comes in. It’s so important to remember that every body is different. God hand created our bodies to look exactly how they look today. We all have different genetics! I have to continuously remind myself it’s okay that I have stretch marks all over my body, God made those. Especially, women, we can have a whole child in us? That just blows my mind. Our bodies can do some incredible things. Next time you start having negative thoughts about your body. “Oh my legs look big. I have stretch marks. I am so fat. I am too thin. I looked better 3 years ago. I wish I had curves.” Or whatever lie your brain is telling you. Remember that the fact that you have a body that can move and dance is a blessing. Stop being so hard on yourself. Start loving your body. I realized I am always thinking oh I will love my body when this is gone. Oh I will love my body when my butt is bigger. Start loving your body now!

This past month I was at the lake with my family, and boy oh boy was there so much food. Jadon and I of course took advantage of the free food and just stuffed our faces 24/7. I am not going to lie, I was pretty down on myself after the trip. I just didn’t feel good about myself. I think a lot of us need to change the way we think about food and working out. Food fuels your body to work, exercise, meet with friends, to go out with friends! This is also something I need to work on, is not feeling bad if I eat a ton of food. I had a family member this past month say, “Dang you eat a lot… how are you so tiny?” I instantly started feeling very self-conscious and embarrassed. I was just thinking oh gosh, I DO EAT A LOT. But I had to remind myself that I should eat when I want to eat, and I should not feel bad about that. Food is fuel friends!!

Another topic I wanted to talk about is our “ideal” body weight. So many athletic trainers that I know are always saying they have more room to grow in their fitness journey. (which is true) But everyone is always wanting to change something about themselves, that is just human nature, my friends. But I think your “ideal” body weight is the weight that allows you to feel strong and energetic and lets you lead a healthy, normal life. Not what you see on Instagram or Tik Tok.

I once told my therapist I feel like I talk down to myself a lot. She told me to get a picture of myself when I was a little girl and put it on my mirror. So now, every time I want to say something bad about myself, I look at that picture and I would never want that little Justice to feel that way. I encourage you to do the same thing! 

I just hope this blog encourages you, that you are so beautiful. God hand-knitted you in your mother’s womb and thinks you are simply perfect. I also want to mention that we are on this journey together. I am not perfect, and I have my days of feeling bloated and bleh. But I am just here to normalize this. EAT THE DAMN COOKIE babe. Take care of yourself mentally and physically. Love you, guys 🙂

Workouts /

Changing the “I don’t know what to do at the gym mentality!”

 

Hello friends!!

I just wanted to write a small little blog to give yall some superset ideas. I have gotten a lot of feedback saying, “I have no idea what to do at the gym!” That is fine, and I also feel like this at times. I do have some workout TikToks for some inspo on my account but here are a couple of sets that you might like!

These pictures I found off Pinterest, but these are some great guides for you if you don’t know what to do. I encourage you to educate yourself on how to do certain workouts and to figure out your form. There have been so many times when I have hurt myself because of bad form. I am still learning new ways things about working out. We are in this together! I also wanted to share a couple of my favorite YouTube videos as well.

I wanted to give yall some motivation. I can understand how working out sounds terrible, and you don’t want to get off the couch bc season 3 of Outerbanks is out. I understand. But working out will make your body and mind happier. You will be more efficient at work. You will have a better attitude at school. You will get stronger. Working out just makes you happier, don’t you want to be a happier person?! You should also find a fitness partner. Having someone to keep you accountable is key. Someone who can push you to get up and work out! 

“Physical activity stimulates various brain chemicals that leave you feeling happier, more relaxed, and less anxious. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem!”

If you live in Nashville and would like a workout buddy…I would love to work out with you. I have had some friends just ask to work out with me recently, and I would love that!

Have a great week. ILY!

 

Workouts /

Fav ab workout videos from YouTube

Hi friends!!

Just wanted to show you guys two of my favorite ab workout videos. Sometimes I don’t have enough time to fully write out my entire workout, and resort to a YouTube video like one of these. I started noticing a difference in how my stomach looked when I focused on the strain, instead of how many reps I could do. Meaning, really focus on the burn when you’re doing an ab workout. You will have better results!!

I also want to mention YES, it is important to move your body everyday, but sometimes you can’t fit a 45 minute/ hour workout in. Whenever I have a day where I am so busy or even too tired to do a full workout, I will just do a quick ten minute workout. 

I am also working on this, as I feel like I must workout every single day of the week. I just personally feel better and happier when I workout, and I beat myself up when I don’t get that workout in. If that is you. It is okay! Give yourself a break. You also must give your body a rest as well. 

I hope you like these videos! Also if you are interested in any specific workouts or if you just want to leave a comment, there is a comment box below. I am also throwing around the idea, of me creating more YouTube videos, so if you’re interested in that please let me know. 

ILY !! ?

Also here is another one I love! (15 minutes)

Workouts /

10 minute arm workout + motivation to get to the gym :)

 

HELLO CUTIES!!!

I have had a lot of requests recently on what I do for my workouts, how I can do a pull-up, and how I have motivation. Well, I hope to answer all of these things for you, and we can go on this journey together. First off, I have been extremely frustrated as my tailbone has been setting me back and I can’t really lift a lot of weight due to my back being inflamed. So most importantly you should remember to give your body some rest/ a break.

Over the past 3 ish years, I have made it a goal of mine to be able to do pull-ups. I just think it’s a badass thing to be able to do… you know? I started out using a pull-up assistance band, and now I can do them without help. Once I started doing pull-ups I would just try and do one more each day. (which I talked about in my Tik Tok) But anyways, all you people asking me… YOU GOT THIS BABE!! I think a lot of beginners, are intimated by the gym. Which is fair because the gym can be scary. The issue is a lot of you don’t know what workouts to do. Okay, it’s time we educate ourselves. I am the QUEEN of watching YouTube videos on how to do a certain workout. To be honest, we were all clueless at one point, until someone taught us or showed us! Also when I first started working out, all the machines were so intimidating. I would just walk past them because I was too scared to look up how to use them. Now as someone that uses them, most of the machines actually have a small little guide that teaches you what to do. Also, every gym has a different machine, so if I want to use the machine I will just google it. LOL! It’s time to be confident in the gym my people! 

Next, the only reason I have the motivation about working out is I love the way I feel all day when I work out in the morning. I feel so much more energy to get things done, and I just personally feel happier. Not to mention the appearance benefits! I love looking stronger, it makes me want to lift more and more! I just want to get better each and every day. If you are stuck in this phase of not wanting to go… everyone was once there at some point. I think if you push through the first 3 weeks/ month you will get over the “I hate going” mentality. I also want to mention, people who have been working out for years and years still feel like this. Don’t beat yourself up if you aren’t feeling well and you can’t work out. Listen to your body. 🙂

I also want to mention I do not know everything about working out, and would love y’alls feedback. I also feel like I have no idea what I’m doing, but we have to start somewhere right? You could comment “girl that workout is not called that.” To be honest, I am the worst at knowing the names of workouts, but I am trying! Again, I want you guys to be on this journey with me. Right now I am really learning that form is everything, and I keep hurting my back because of my bad form! 

Anyways my normal workout routine would be Monday, Wednesday, & Friday I normally work arms/shoulders/ and abs at the end. Tuesday & Thursday I work my legs and booty. Every other week I will switch the schedule so I would be doing booty/ legs three times a week. (I hope that makes sense) Anyways, for every workout, I try and do 20 minutes of cardio. Whether that be running, walking at an incline (12) and walking at 3.5 mph, doing stairs, biking, or doing the elliptical. Then I will spend the rest of the time lifting weights. 

I wanted to share a small little arm workout if you might be struggling with what to do at the gym!

2 rounds

  • 5 Pull-ups
  • 10 normal curls (I use 20lbs.. Try and start a small weight and focus on your form and being very slow with it)
  • 10 curls to your opposite shoulder (Watch Tik Tok for a visual)
  • 10 curls to the other shoulder
  • 10 shoulder presses

Now do that all again ?

I know this was a very small little arm workout, but I just wanted to start small. Please comment if you want something more specific, and if you are in Nashville let’s workout together hehe 🙂 ILY

 

@justicemartin_

LIL arm workout for ya 😉 #workout #fyp #armworkout

♬ original sound – Justice Martin

Workouts /

Workout With J Today

Hello friends!

Happy day y’all. I hope you’re having a fabulous week. Can you feel that springtime is upon us like I do? Everything seems to awaken and refresh in the spring. If you have been hibernating all winter, it’s time to ‘spring back into shape’. Today, I am going to be sharing my workout schedule and some of my favorite gym routines. I want to first, however, acknowledge that some of you cringe at the idea of going to the gym for a multitude of reasons. Feelings of insecurity, embarrassment, intimidation, and judgment can suck all of our best gym workout intentions right out the door! Don’t worry we have all been there. Gym anxiety is a real thing! 

Gym anxiety is universally experienced by many exercisers. It doesn’t discriminate between gender, size, strength, or how fit you are. I confirmed with my boyfriend Jadon, who is now a gym rat, also once felt intimidated and awkward his first few times at the gym. It can be hard for guys to admit that they might not know how to use a certain machine or the proper weight. 

I think many girls my age find it a necessity to get leaner and lose weight. If that is a goal for you, great! But I would strongly encourage you to start changing your mindset to become stronger and healthier. I saw a drastic change in my body once I stopped focusing on the number on the scale but rather on how great I felt after working out. I started pushing myself with how much weight I incorporated into my workout. Let’s start lifting more weights friends!

Understand that having mild feelings of awkwardness as you start a new routine at the gym is all but normal. However, the truth is if you allow these negative emotions to take over, you are unlikely to get the most out of your workout and return to the gym. I realize the gym setting can feel and look extremely overwhelming at first. From all of the unfamiliar gym equipment to all those insanely ripped and well outfitted fellow exercisers, it’s a lot to take in. I know all of this because I’ve been there! I want to encourage you and tell you that you need to get over this! You are getting in the way of looking and feeling your best! 

Here are just a few tips to help you feel more confident at the gym.

  1. Ask for advice or help from gym staff
  2. Plan your workout-set realistic goals
  3. Choose a workout that is best for you
  4. Work out with a buddy 
  5. Listen to your favorite high energy music 
  6. Workout during off-peak hours
  7. Ignore everyone else
  8. Sweat…but don’t sweat the small stuff
  9. Have fun!

So remember your fitness journey is just that…yours! Start asking questions and researching how you can get the best workout routine for your current physical reality and your personal goals. If you feel like people may be staring at you, well it’s because you are one sexy human being! 😉

My encouragement for you is if you’re one of those who say they will eventually go to the gym, your time is now! I wanted to give you an example of my workout, if you may be struggling with what to do at the gym. For a better explanation, watch my Tik Tok below.

My workout

First, I always try to get 20-30 minutes of cardio in my workout every day.

  • 1 mile at 7mph. Which is an 8:34 minute mile. I usually walk the rest till about 11 minutes.
  • 10 minutes on the stair stepper on level 10
    • I find that I start getting bored and tired on the stair stepper because it is insanely hard when you first start. That is why I encourage you to change it up. Try to walk on your right side/ left side for a couple of minutes, or do a double step for a minute. This will change your heart rate, and I promise you the time will go by faster.
  • 20 Curls with 20-pound dumbbells
  • 20 Dumbbell flyes with 15-pound dumbbells
  • 20 Front raise with 20 pounds of dumbbells (one arm at a time)
  • 20 Front raise with 15 pounds dumbbells (both arms at the same time)
  • 20 Dumbbell external rotations 
  • 20 Shoulder overhead press
  • 20 Tricep extensions 

I do two rounds of all of that. (Usually takes me 20 minutes)

Then I do 3 machines to end my workout

20x 2 on the seated row machine

20x 2 on the leg press machine

20x 2 on the leg extension machine

https://www.tiktok.com/@justjusticelifestyle/video/7081338814957997354?is_copy_url=1&is_from_webapp=v1

Please share with me in the comments if you do this workout or your favorite workout. I need to start branching out and working different muscles too! Thanks for coming along on my blog journey. Love you, friends!