I was a trainer and fitness instructor for 28 years, and I always promoted mind/muscle connection. I would tell them that if you cannot do most movements slowly and mindfully, with awareness of how your body is aligned, you are gonna create a lot of business for physical therapists and chiropractors. LOVE your content and videos!!
The interactive part on Instagram made this video extra fun, I really enjoyed watching it! The bloating truth bomb was something I wish I had heard several years ago instead of a couple of months ago; I don't know why I expected my food to disappear into another dimesion instead of my stomach which then logically would expand temporarily 🤦♀️
Totally agree with you on 'get back on track' and 'cheat meal' I used to measure my progress with whether or not every second of every day was perfectly adhering to my idea of health of wellness and anything less was failure Absolutely unhelpful black and white thinking that led me to quit more than I would actually "succeed" (aka keep going) It was totally vital for me to learn my "health journey," or me choosing to live the best verison of my life as my healthiest self, is a series of trial and error that lead to results over time as I learn And letting go of cheat meals was a huge factor, now I just eat what I eat and do the best I can most of the time without depriving myself or having obsessive, toxic feelings around food Another great video, thanks Justina!
Thank you Justina for all the time and effort you put into making these educational videos. I really appreciate you! I agree on all the points made and enjoy the ranking system!
As someone who suffered from pre-diabetes, on the verge of diabetes, Intermittent Fasting (&prolonged fasting) was a life saver for my insulin resistance. I’m no longer pre-diabetic and never had to take meds to achieve that. But IF can be very dangerous and lead to eating disorder, especially because often you hear that you have to pair it with a Keto diet, and cutting down eating time + food you are allowed to eat, can really turn into into the huggest ED trigger. So people who do IF really must pay attention to not fall into this hell.
I would also add that it is so important to watch what you break your fast with! I actually skyrocketed my a1c with intermittent fasting because I wasn't easing back into eating and my first meal was too carb heavy. Now I break it with sardines and vegetables so I'm not at 300 2 hours after eating oatmeal or a sandwich. 😬 Obviously everyone is different on how sensitive they are, but my a1c was 4.7 before, so fine before I started and it hit pre-diabetic (around 6.0) after I started intermittent fasting. The fasting period just made me extra sensitive with that first meal. So a great tool when utilized correctly, but I always tell those I know who do it to check their blood sugar after their breaking the fast meal and make sure their body is processing it okay or change the meal. It seems to be more an issue among women, who have been found to handle fasting much different than men because of our hormone differences.
I love these tier lists!! I like to call a "cheat" meal a "treat" meal and it's really just eating out at a restaurant or getting take-out, which I try to limit to once a week. Great video!
I kinda feel like calling certain foods “fun foods” imply that whole, minimally processed foods are boring. So I actually prefer calling it a treat or an indulgence
I agree with your professional opinions….love how you always put science and research in your videos. You say it like it is and enjoy your confidence. Keep ‘‘em coming girl!
Used to follow a health and nutrition coach (I think that's her title or similar). She would do water fasts, three days at a time I know of. She now has juice fasts that people can patu to join her, which sometimes includes a workout. After following other qualified people. Thank you dor sharing your knowledge Justina.
Really appreciate the explanation on the two types of failure! More and more lately, I've been coming into contact with the different ways people train, such as to the point of being literally unable to lift your arm. It's been a real practice in understanding all sides and just accepting that ways I choose to train (myself or others) aren't the ONLY ways! Anyway.....two in the tank is my usual go-to phrase, haha, though it always requires explanation :P
Thank you for this! My thoughts: I tried intermittent fasting, skipping breakfast and waiting until 12 or 1 PM to have lunch, and it just made me anxious in my head and having trouble focusing at work, and I lost a few pounds, but it wasn't worth feeling nutty in my head from it. I used to have a diet book about detoxing and following a plan, and it was really strict on what to eat and kept recommending a lot of expensive health food, using a lot of talk about "cleansing the body of toxins," and I also used it for weight loss over 15 years ago and it just made me focus on food more, regardless if I lost weight or not. I used to work out with ballet DVDs, doing basic barre moves or ballet-inspired workouts, and the instructors were usually ballet dancers who kept saying stuff like "this will help you achieve the long, lean lines of a dancer," in a serene voice, while my leg could barely lift as high as theirs or I stumbled out of an attitude while on the balls of my feet. Basically, a lot of bs marketing talk, making it seem as if just anyone would get the "ballet body" from a 30-minute DVD workout instead of training for years for it, or even just assuming ballet dancers should all be lithe and thin. I used to read fitness magazines that targeted strength training for women, and they used "clean eating" way too much, and in a very "I'm pure and never make mistakes" kind of way, and I didn't like the virtuous attitude of it, like I would not be "clean eating" if I ate a scone or chocolate or something. For fitness targeted at making women lift heavy weights, they still leaned into that diet culture stuff.
Love this! I'm always a little surprised by how misinformed people are about how training, dieting, and weightloss, but then I also used to be brainwashed by influencers. Lately friends and family have been giving me flack for getting "too big," and I try explain to them that I am honestly trying to be in a caloric deficit, but atm my metabolism is probably destroyed from months of 12-hour work days in physical labor and not eating enough. Caloric deficits always work, but if I have to eat less than, say, 1000 calories a day in order to be in a deficit, there's no way I can do that sustainably. But of course, all they hear is "caloric deficits don't work" somehow, and then next thing I know I'm being told to "eat clean" and stop lifting weights 🥴 Informed videos like this remind me that I'm not crazy, and that I'm doing the right things to feel better in the longrun 💖
First off, I’m so sorry you’re dealing with the external opinions of friends and family. That’s always such a hard thing to navigate. Secondly, it sounds like you understand exactly what’s going on. Focus on what you CAN control right now based on your current schedule. Baby steps and slow changes over time are the ones that stick. Thank you for watching and sharing! ❤️
Hey so fun like always. Now that I watched this and then I was watching a workout and they had a “finisher” at the end and it made me wonder where that would be on your tier,, like really what is a finisher anyway 😂
Love how many things are in the "give me context". Of course there are some things thar are plain wrong. But some people demonize some terms, without looking at the context and to what the person is actually saying, they just get triggered by the word and can't move past that. It might just be that the person talking isn't even aware that's a loaded term, because he/she isn't that deep into fitness social media culture (which is good). So yeah, context and empathy really matter. That being sad, i do like to "Feel the burn" 😅 as long as it's in the right place for each exercise. But then again, no one ever told me that as a cue. Really liked your opinions (basically facts) and they're aligned with what i believe, so, subscribed!
So happy to have you here! And you’re totally right. Language is often up for interpretation and backed by our personal experience, so it’s absolutely important to remember that there’s context.
I know that most people mean weight loss when they talk about health journey but if I were to go on that journey it would be about getting lots of good quality sleep and trying to find ways to de-stress. It just sounds very nice. I imagine myself meditating somewhere in the mountains.
Some the terms are up for interpretation. As someone who works nights and averages 4-5 hours of sleep a day, I would say focusing on whole, nutritient dense food is what gets me through the day without mindless eating to stay awake. Someone might call that clean eating, but I don’t think of it like that.
Hands down my favorite fitness creator on here 👏🏻 do you have a video on maintaining motivation and consistency? I feel like I am super motivated for like two weeks and then it drops off QUICKLY 😅 would love to hear your advice
love you no BS presentation and very entertaining, sometimes videos go on and on without getting to the point. Great to hear the basic techniques for healthy life style i practice still considered the best approach.
I hope there isn’t a YB algorithm that pushed down fitness videos that focus on “context” and “nuance” because if there is you are totally screwed!😂 I think a lot of your points hit the nail on the head. There is a tendency in fitness to take something with a small bit of scientific merit and blow it out of proportion - EPOC being a perfect example. What I have read suggests a 7-14% extra calorie burn post workout - not enough to get excited about (also the style of training that focuses on EPOC is more likely to up with me at IHOP because of the hunger😮). Interestingly, coming from a male perspective I see some of the topics slightly differently. In the context of fat loss “sculpt” does seem to point towards spot reduction but in the context of muscle building it makes more sense. When building muscle you can place greater emphasis on certain areas of the body e.g. you can train to have bigger shoulders and “sculpt” your body that way. Also, if there is a fitness BS dictionary, when you look up “metabolism hacking” it will say “see also bro science”! Keep up the good fight Justina! 💪💪💪
Ahaha I love this video. I feel the same on so much. Hacking your metabolism are those long term habits but also let's say you don't feel well when eating a food, it's avoiding that food. Or conversely if a food makes you feel great, eating it.
About the health journey- it's a weird term to use when you are healthy in my opinion. I feel like me getting through cancer treatment, surgery and finding my way to work with (not against) my new body and making it strong could be considered a health journey although I don't call it that. But trying to "eat better and tone up"? Nah..
Well all I can say is right on! Although I must cringe with “feel the burn” memories of Cassie Ho as in why did I ever think this was good? Even my 16 year old daughter and I have discussed this one! (Ps happy ending there - in one of the classes a student who I knew from dance told me to try barre; and after 3 years of tinkering with it now I do LM Barre twice a week and LOVE it - less classical ballet and more joyful athletic-fest). No disagreements with anything you said and I always appreciate your fairness.
I love me a tier list lol great video! Curious if you'd do a video covering Optavia? My in laws are deep into it and are "coaches" and it's downright frightening how many people buy into that shit.
@@JustinaErcole it's pretty much very expensive, low calorie, highly processed meal replacements. Very little real food. And also a starvation diet. 🤦♀️ Medifast rebranded
Definitely, don't like the way I look after I eat.... but I call it what it is... digestion and not bloating like most do, lol.... as soon as more people understand this.... we will all be better off for it.
I feel like some of this can easily fall into the orthorexia realm. I personally use the term clean when I check an ingredient list and it’s low on chemicals, especially flavor additives (even “natural”) which I avoid due to fragrance allergy…And I wonder about intermittent fasting long term. As someone with night eating syndrome whose circadian rhythms and hunger signals have become completely distorted, most certainly conditioned by my eating and sleeping habits, it’s made me think it’s important to honor the body cues vs try and hack them. I ultimately lost my appetite in the morning (called “morning anorexia” for night eating syndrome) and any decently sized meal I’ve eaten feels impossible to digest at that time, and I have no true hunger signals until 6pm, they’re at their strongest when my body is physically sleepy after 11pm. Something outdated that I still ponder is muscle confusion, I first heard about it when P90X was a fad. Because I’m hypermobile I would repeat strength exercises but then would wonder if they were overly repetitive…And HIIT has truly baffled me-first heard about tabata when the ROM machine was advertised cryptically claiming these workouts of a few short minutes were the equivalent to way more of some other exercise. But then with the growth of online workouts anything called HIIT didn’t seem to match that intensity level, just seemed like intervals.
it's so funny because my cardio is running, and runners always talk about how you should NEVER run fasted because you don't run as well, but i can't run with food in my tummy because i cramp really easy, and then fasted cardio became a thing, and now i feel better about not eating before i run lol
Really enjoyed this one and I agree with you on almost all of these! I'll respectfully add another perspective for bloating. You are absolutely right that the "gut health" trend is truly wild and has lots of disinformation. But genuine chronic bloating is actually fairly common. For example it's a symptom of Celiac, a serious auto-immune disease that only about 20%-30% of people are properly diagnosed with. So yes, not liking the way you look after a meal does not equal chronic bloating, but also if you are regularly bloated it's worth getting checked out by a medical professional.
I love the tier lists! I especially hate the term cheat meal. I am currently tracking my food to be in a caloric deficit, and I take what I’ll call an untracked meal once a week after a big workout, but I don’t call it a cheat meal, I just don’t track and I eat like normal before/after. The point of it for me is to make sure I’m consuming enough to recover properly from training and have a break from tracking.
You don't look like an egg, you goose. 😂 I love the tier lists and explanations you give. 1. Do you have examples of actual HIIT on youtube for us to reference? 2. Regardless of studies on intermittent fasting, I genuinely can't wrap my head around restricting fuel for your body that much. Your body already fasts overnight. It just seems dangerously easy to teeter into an unhealthy relationship with food.
Hahah thanks :) 1) Honestly, I've never seen it. But a good example is sprinting on a treadmill for 20s then resting for 40s. You want THAT type of intensity, 10/10, max heart rate, for your movement. 2) I agree the risk for IF turning into disordered tendencies is big (especially with the wild marketing and claims being made), but we always need to remember that there's risk in anything.
Did yourself a disservice to knock "IF" the studies on intermittent fasting show hormone production improvement, reversal of autoimmune reactions and cancer. I was able to stop "RA" in its tracks and my wife was able to eliminate pre-diabetic symptoms also in their tracks. IF respects your GI system to rest and when you do that your body heals itself. The bottom line is it's the best way to remove inflammation in your system and inflammation is almost always present in every condition known to to people in developed worlds.
Hey Justina! I think I remember a while back you mentioning Lauren Gleisberg but I can’t find it anywhere. What are your thoughts on her workouts/approach?
Love love love the tier list videos. I gotta say I’m a Karen when someone in one of my groups say I did HIIT for 2 hours I say no you did not, there is no way you can do HIIT if you’re doing it properly for 2 hours, I was doing 30 minutes HIIT 2 times a week and now I have moved it to 20 Minutes because I thought if it’s shorter I’ll work harder, the 30 minutes I was averaging 94% max heart rate and my 20 minutes I’m averaging 98% of max heart rate and actually g0 over my max at times to 102 %. I just can’t let it go when someone says it’s HIIT and it isn’t🤣 I know it’s a flaw, it’s the only time Karen comes out to wreak havoc and straighten people out🤦🏼♀️ the fasted cardio I do only because I workout so early and if I eat before and do cardio I feel nauseous. I love cardio on an empty stomach, I also love strength training or doing any workout at all fasted. I drink a protein shake right after a hard workout just to get something into me so I can make breakfast after I shower. I love all your videos, thanks so much for the awesome content 🧡🩵💛❤️💜💚💙
I’m not sure if I fully understand not labeling food good or bad.. like some of the processed food have a lot of ingredients that are highly inflammatory or even carcinogenic…I understand that looking food label all the time can be mental exhausting and unhealthy, but do we really deserve all the herbicide, pesticides, preservative in our food
The poison is in the dose. Labeling your son’s first birthday cake as “bad” is terrible for your mindset. But having it in moderation and understanding your choices is a much healthier way to go about it :)
Functional training question if you have a sec! I have a bad back (DDD), am an obese person with mom strength, and sit at a desk most of the day. I want to take a tap dancing class to work more fun movement into my life and to live my 1940s musical dreams, but I'm nervous that I won't be able to cope if I jump straight in. The question is, do I work on improving my baseline cardio fitness to feel more able in a class, or just say screw it and jump straight in with both feet (literally)?
Taking the mic again, 😂😂😂 but I used Intuitive Eating as a tool to get me out of my 30+ years eating disorder which destroyed my body and mind. So forever thankful for them. Intuive eating reasonates first and foremost for people like me who had ED or on the way to it. People who never had to battle every minute of every hour of their life food, and never knew a day of peace, wont understand. People who eat « intuitively » since they were born do not understand their privileges. ( I started IF years after being healed and was extra careful to not fall back)
Pet hate, I can’t stand the use of ‘journey’ nowadays. Especially weight loss journey. I think this generation has watched too many self published docos 😂
@@williamehlers5158 Personally, I think their programming is hit or miss. As well as their coaches. I also think that it ends up being mostly a cardio workout, unless you start at the strength area. Then at least your heart rate isn't through the roof for your first station.
I have people labelling 3:35 foods dirty or clean. It's simply food, nither clean or dirty. These words shouldn't belong within the diet/nutrition industry. It's a pet hate for me.
Intuitive eating can really be a lifesaver if done correctly because if your body is lacking xyz... your body will give you cues. But lie you said, education is key!!
In a video I watched of yours yesterday you said "it's not ok to lie to you to get you to exercise" but you say you do that by calling workouts HIIT when they're not. That's not ok. You say it's not ok to say you'll get the benefits of HIIT if you won't. Aren't you implying that by calling something HIIT when that's not what it is, or did you mean that when you do it you get the HIIT benefits but it's not as high in intensity? (I don't see a problem with that if that's what you meant.)
@@JustinaErcole Oh, "feel the burn" reminds me of Jane Fonda VHS videos I did way before the internet was a thing. Back then it was just used when you were working a muscle group and really feeling those muscles burn. I was in my teens back then and miss being in good enough health to follow workouts and have normal burning. I gained weight and became insulin resistant and if I did 10 minutes of a video now I'd be sore for 5+ days.
When it comes to detoxing. Kidney disease is one of leading causes of death in the USA. Also a lot of young people to me drink wayyy too much alcohol currently. Why do you still think there is no benefit to looking into detoxes? Especially thinking about the rising rate of kidney disease.
I was a trainer and fitness instructor for 28 years, and I always promoted mind/muscle connection. I would tell them that if you cannot do most movements slowly and mindfully, with awareness of how your body is aligned, you are gonna create a lot of business for physical therapists and chiropractors. LOVE your content and videos!!
Hahahaha wait i love that
The interactive part on Instagram made this video extra fun, I really enjoyed watching it!
The bloating truth bomb was something I wish I had heard several years ago instead of a couple of months ago; I don't know why I expected my food to disappear into another dimesion instead of my stomach which then logically would expand temporarily 🤦♀️
I was the same way when I was younger!
Totally agree with you on 'get back on track' and 'cheat meal'
I used to measure my progress with whether or not every second of every day was perfectly adhering to my idea of health of wellness and anything less was failure
Absolutely unhelpful black and white thinking that led me to quit more than I would actually "succeed" (aka keep going)
It was totally vital for me to learn my "health journey," or me choosing to live the best verison of my life as my healthiest self, is a series of trial and error that lead to results over time as I learn
And letting go of cheat meals was a huge factor, now I just eat what I eat and do the best I can most of the time without depriving myself or having obsessive, toxic feelings around food
Another great video, thanks Justina!
So glad you enjoyed!
as a beginner trainer your videos help me so much. so informative. Please never stop making videos
I just love your no nonsense approach, keep it up girl! U deserve more subscribers imo 😊
Thank you so much!
Thank you Justina for all the time and effort you put into making these educational videos. I really appreciate you! I agree on all the points made and enjoy the ranking system!
You are so welcome!
I love these kind of videos when You get all sassy and call out bullshit.
As someone who suffered from pre-diabetes, on the verge of diabetes, Intermittent Fasting (&prolonged fasting) was a life saver for my insulin resistance. I’m no longer pre-diabetic and never had to take meds to achieve that.
But IF can be very dangerous and lead to eating disorder, especially because often you hear that you have to pair it with a Keto diet, and cutting down eating time + food you are allowed to eat, can really turn into into the huggest ED trigger. So people who do IF really must pay attention to not fall into this hell.
100%! Like I said, it’s a good tool for some people :)
100% I LOVE and feel my best when I do it. You do have to be careful! I still make sure I am hitting my macros.
I would also add that it is so important to watch what you break your fast with! I actually skyrocketed my a1c with intermittent fasting because I wasn't easing back into eating and my first meal was too carb heavy. Now I break it with sardines and vegetables so I'm not at 300 2 hours after eating oatmeal or a sandwich. 😬 Obviously everyone is different on how sensitive they are, but my a1c was 4.7 before, so fine before I started and it hit pre-diabetic (around 6.0) after I started intermittent fasting. The fasting period just made me extra sensitive with that first meal. So a great tool when utilized correctly, but I always tell those I know who do it to check their blood sugar after their breaking the fast meal and make sure their body is processing it okay or change the meal. It seems to be more an issue among women, who have been found to handle fasting much different than men because of our hormone differences.
The one hour filming was definitely worth it! Thanks again for another great video! :)
Glad you enjoyed it!
I love these tier lists!! I like to call a "cheat" meal a "treat" meal and it's really just eating out at a restaurant or getting take-out, which I try to limit to once a week. Great video!
Love that rephrase!
I kinda feel like calling certain foods “fun foods” imply that whole, minimally processed foods are boring. So I actually prefer calling it a treat or an indulgence
I agree with your professional opinions….love how you always put science and research in your videos. You say it like it is and enjoy your confidence. Keep ‘‘em coming girl!
Used to follow a health and nutrition coach (I think that's her title or similar). She would do water fasts, three days at a time I know of. She now has juice fasts that people can patu to join her, which sometimes includes a workout. After following other qualified people. Thank you dor sharing your knowledge Justina.
OMG 😳
I just can't 🤦🏽♀️
Really appreciate the explanation on the two types of failure! More and more lately, I've been coming into contact with the different ways people train, such as to the point of being literally unable to lift your arm. It's been a real practice in understanding all sides and just accepting that ways I choose to train (myself or others) aren't the ONLY ways! Anyway.....two in the tank is my usual go-to phrase, haha, though it always requires explanation :P
Glad it was helpful!
love these tier lists!
Glad you like them!
Thank you for this!
My thoughts: I tried intermittent fasting, skipping breakfast and waiting until 12 or 1 PM to have lunch, and it just made me anxious in my head and having trouble focusing at work, and I lost a few pounds, but it wasn't worth feeling nutty in my head from it.
I used to have a diet book about detoxing and following a plan, and it was really strict on what to eat and kept recommending a lot of expensive health food, using a lot of talk about "cleansing the body of toxins," and I also used it for weight loss over 15 years ago and it just made me focus on food more, regardless if I lost weight or not.
I used to work out with ballet DVDs, doing basic barre moves or ballet-inspired workouts, and the instructors were usually ballet dancers who kept saying stuff like "this will help you achieve the long, lean lines of a dancer," in a serene voice, while my leg could barely lift as high as theirs or I stumbled out of an attitude while on the balls of my feet. Basically, a lot of bs marketing talk, making it seem as if just anyone would get the "ballet body" from a 30-minute DVD workout instead of training for years for it, or even just assuming ballet dancers should all be lithe and thin.
I used to read fitness magazines that targeted strength training for women, and they used "clean eating" way too much, and in a very "I'm pure and never make mistakes" kind of way, and I didn't like the virtuous attitude of it, like I would not be "clean eating" if I ate a scone or chocolate or something. For fitness targeted at making women lift heavy weights, they still leaned into that diet culture stuff.
Lol!! "I have to remind myself to be a kind person" i feel ya! Xo
I’m cranky when I’m hot 😂
Love all of your science backed content!
Thanks Nicole!
Your videos are so refreshing. Thanks for clearing out the riff raff
Glad you like them!
Love this! I'm always a little surprised by how misinformed people are about how training, dieting, and weightloss, but then I also used to be brainwashed by influencers. Lately friends and family have been giving me flack for getting "too big," and I try explain to them that I am honestly trying to be in a caloric deficit, but atm my metabolism is probably destroyed from months of 12-hour work days in physical labor and not eating enough. Caloric deficits always work, but if I have to eat less than, say, 1000 calories a day in order to be in a deficit, there's no way I can do that sustainably. But of course, all they hear is "caloric deficits don't work" somehow, and then next thing I know I'm being told to "eat clean" and stop lifting weights 🥴 Informed videos like this remind me that I'm not crazy, and that I'm doing the right things to feel better in the longrun 💖
First off, I’m so sorry you’re dealing with the external opinions of friends and family. That’s always such a hard thing to navigate. Secondly, it sounds like you understand exactly what’s going on. Focus on what you CAN control right now based on your current schedule. Baby steps and slow changes over time are the ones that stick. Thank you for watching and sharing! ❤️
Hey so fun like always. Now that I watched this and then I was watching a workout and they had a “finisher” at the end and it made me wonder where that would be on your tier,, like really what is a finisher anyway 😂
Love how many things are in the "give me context". Of course there are some things thar are plain wrong.
But some people demonize some terms, without looking at the context and to what the person is actually saying, they just get triggered by the word and can't move past that.
It might just be that the person talking isn't even aware that's a loaded term, because he/she isn't that deep into fitness social media culture (which is good). So yeah, context and empathy really matter.
That being sad, i do like to "Feel the burn" 😅 as long as it's in the right place for each exercise. But then again, no one ever told me that as a cue.
Really liked your opinions (basically facts) and they're aligned with what i believe, so, subscribed!
So happy to have you here! And you’re totally right. Language is often up for interpretation and backed by our personal experience, so it’s absolutely important to remember that there’s context.
I've been watching your content for a while and I finally subscribed. 🙂
IM SO HAPPY YOURE HERE! ❤️
I know that most people mean weight loss when they talk about health journey but if I were to go on that journey it would be about getting lots of good quality sleep and trying to find ways to de-stress. It just sounds very nice. I imagine myself meditating somewhere in the mountains.
I want to go on that journey too haha
Fun and super informative! Thanks Justina!
You're so welcome!
Thank you so much Justina! This is literally life saving info for me and I am so grateful! 💕
I'm so glad!
You're amazing, I agree with your list.❤ Functional training rocks! Yet, I'm on a health journey to sculpt those flapping triceps😂.
So glad you enjoyed :)
Some the terms are up for interpretation. As someone who works nights and averages 4-5 hours of sleep a day, I would say focusing on whole, nutritient dense food is what gets me through the day without mindless eating to stay awake. Someone might call that clean eating, but I don’t think of it like that.
Good point!
This series is super good.
So glad you’re enjoying!
loved this one! queen of youtube!
Ahh thank you friend!
Hi Justina. Thanks for the video. I’m interested in your opinion on exercising in Zone Two.
I’ve got a whole video coming soon! Gotta do more research :)
Hands down my favorite fitness creator on here 👏🏻 do you have a video on maintaining motivation and consistency? I feel like I am super motivated for like two weeks and then it drops off QUICKLY 😅 would love to hear your advice
I do! Made this last year. Hope it helps :)
ua-cam.com/video/S1HB3jDso6o/v-deo.html
@@JustinaErcole amazing, you are the best, thank you!
Love this video, very informative no BS. Really like the blend of positive and negative it makes it fun to watch
Glad you enjoyed it!
love you no BS presentation and very entertaining, sometimes videos go on and on without getting to the point. Great to hear the basic techniques for healthy life style i practice still considered the best approach.
I’m so happy you enjoyed!
I hope there isn’t a YB algorithm that pushed down fitness videos that focus on “context” and “nuance” because if there is you are totally screwed!😂 I think a lot of your points hit the nail on the head. There is a tendency in fitness to take something with a small bit of scientific merit and blow it out of proportion - EPOC being a perfect example. What I have read suggests a 7-14% extra calorie burn post workout - not enough to get excited about (also the style of training that focuses on EPOC is more likely to up with me at IHOP because of the hunger😮).
Interestingly, coming from a male perspective I see some of the topics slightly differently. In the context of fat loss “sculpt” does seem to point towards spot reduction but in the context of muscle building it makes more sense. When building muscle you can place greater emphasis on certain areas of the body e.g. you can train to have bigger shoulders and “sculpt” your body that way.
Also, if there is a fitness BS dictionary, when you look up “metabolism hacking” it will say “see also bro science”!
Keep up the good fight Justina! 💪💪💪
Haha thanks for watching as always!
Ahaha I love this video. I feel the same on so much.
Hacking your metabolism are those long term habits but also let's say you don't feel well when eating a food, it's avoiding that food. Or conversely if a food makes you feel great, eating it.
Exactly!
Thank you for the last one! That was such a great explanation!!!
Glad it was helpful!
About the health journey- it's a weird term to use when you are healthy in my opinion. I feel like me getting through cancer treatment, surgery and finding my way to work with (not against) my new body and making it strong could be considered a health journey although I don't call it that. But trying to "eat better and tone up"? Nah..
For many people using that term it's just an "aesthetic journey" 🥴
Solid points!
Well all I can say is right on! Although I must cringe with “feel the burn” memories of Cassie Ho as in why did I ever think this was good? Even my 16 year old daughter and I have discussed this one! (Ps happy ending there - in one of the classes a student who I knew from dance told me to try barre; and after 3 years of tinkering with it now I do LM Barre twice a week and LOVE it - less classical ballet and more joyful athletic-fest).
No disagreements with anything you said and I always appreciate your fairness.
Thanks for watching!
HAHA, Was shocked about Functional training going in the mid-tier but definitely get the reason from your explanation! Another amazing video! ❤
Glad you enjoyed it!
Love tier videos. Great as usual ‼️
Glad you like them!
I love me a tier list lol great video!
Curious if you'd do a video covering Optavia? My in laws are deep into it and are "coaches" and it's downright frightening how many people buy into that shit.
I'm very anti-MLM, but in terms of their actual products I don't know much.
@@JustinaErcole it's pretty much very expensive, low calorie, highly processed meal replacements. Very little real food. And also a starvation diet. 🤦♀️ Medifast rebranded
New goal: lower body of fucking steel. 😂 love your videos!
hahahahah YES!
Harry from TFNL isn’t a fan of “mind muscle connection”😄
Haha so funny! Still totally respect him :)
I also thought of Harry, because he says it is overrated!
Love these tier ranking videos!❤
Glad you like them!
Definitely, don't like the way I look after I eat.... but I call it what it is... digestion and not bloating like most do, lol.... as soon as more people understand this.... we will all be better off for it.
Amen!
Love the list& your feedback
So glad you enjoyed!
Fantastic vid!!!
Glad you enjoyed it!
I feel like some of this can easily fall into the orthorexia realm. I personally use the term clean when I check an ingredient list and it’s low on chemicals, especially flavor additives (even “natural”) which I avoid due to fragrance allergy…And I wonder about intermittent fasting long term. As someone with night eating syndrome whose circadian rhythms and hunger signals have become completely distorted, most certainly conditioned by my eating and sleeping habits, it’s made me think it’s important to honor the body cues vs try and hack them. I ultimately lost my appetite in the morning (called “morning anorexia” for night eating syndrome) and any decently sized meal I’ve eaten feels impossible to digest at that time, and I have no true hunger signals until 6pm, they’re at their strongest when my body is physically sleepy after 11pm.
Something outdated that I still ponder is muscle confusion, I first heard about it when P90X was a fad. Because I’m hypermobile I would repeat strength exercises but then would wonder if they were overly repetitive…And HIIT has truly baffled me-first heard about tabata when the ROM machine was advertised cryptically claiming these workouts of a few short minutes were the equivalent to way more of some other exercise. But then with the growth of online workouts anything called HIIT didn’t seem to match that intensity level, just seemed like intervals.
Great video as always!
Thanks again!
Loved this video. ❤️
Glad you enjoyed it!
it's so funny because my cardio is running, and runners always talk about how you should NEVER run fasted because you don't run as well, but i can't run with food in my tummy because i cramp really easy, and then fasted cardio became a thing, and now i feel better about not eating before i run lol
The only time I mention health journey now compare before is mental health and health journey reducing my a1c ;)
Clean eating don’t get me started 🙄
Really enjoyed this one and I agree with you on almost all of these! I'll respectfully add another perspective for bloating. You are absolutely right that the "gut health" trend is truly wild and has lots of disinformation. But genuine chronic bloating is actually fairly common. For example it's a symptom of Celiac, a serious auto-immune disease that only about 20%-30% of people are properly diagnosed with. So yes, not liking the way you look after a meal does not equal chronic bloating, but also if you are regularly bloated it's worth getting checked out by a medical professional.
Totally fair! And I agree, those people experiencing it should see a medical professional. Not listen to an influencer and her new fave product haha
My neighbors are “clean eating “ fanatics, always mentioning that everything they eat is organic. I find it very elitist too
Oh yeah! Think about the cost of “eating clean”!
I love the tier lists! I especially hate the term cheat meal. I am currently tracking my food to be in a caloric deficit, and I take what I’ll call an untracked meal once a week after a big workout, but I don’t call it a cheat meal, I just don’t track and I eat like normal before/after. The point of it for me is to make sure I’m consuming enough to recover properly from training and have a break from tracking.
I love that rephrase!
You don't look like an egg, you goose. 😂
I love the tier lists and explanations you give.
1. Do you have examples of actual HIIT on youtube for us to reference?
2. Regardless of studies on intermittent fasting, I genuinely can't wrap my head around restricting fuel for your body that much. Your body already fasts overnight. It just seems dangerously easy to teeter into an unhealthy relationship with food.
Hahah thanks :)
1) Honestly, I've never seen it. But a good example is sprinting on a treadmill for 20s then resting for 40s. You want THAT type of intensity, 10/10, max heart rate, for your movement.
2) I agree the risk for IF turning into disordered tendencies is big (especially with the wild marketing and claims being made), but we always need to remember that there's risk in anything.
Love this ❤
So glad!
Did yourself a disservice to knock "IF" the studies on intermittent fasting show hormone production improvement, reversal of autoimmune reactions and cancer. I was able to stop "RA" in its tracks and my wife was able to eliminate pre-diabetic symptoms also in their tracks. IF respects your GI system to rest and when you do that your body heals itself. The bottom line is it's the best way to remove inflammation in your system and inflammation is almost always present in every condition known to to people in developed worlds.
Most of the people I work with don't even get enough protein during their day, but you think I should recommend fasting? lol okay
You keep my feet on the ground. Thank you!
You are so welcome!
Amazing!
Thanks!
Hey Justina! I think I remember a while back you mentioning Lauren Gleisberg but I can’t find it anywhere. What are your thoughts on her workouts/approach?
I think she has some misleading info out there. I also forget where I mentioned her lol
@@JustinaErcole haha I’ll have to try and find it.
Love love love the tier list videos. I gotta say I’m a Karen when someone in one of my groups say I did HIIT for 2 hours I say no you did not, there is no way you can do HIIT if you’re doing it properly for 2 hours, I was doing 30 minutes HIIT 2 times a week and now I have moved it to 20 Minutes because I thought if it’s shorter I’ll work harder, the 30 minutes I was averaging 94% max heart rate and my 20 minutes I’m averaging 98% of max heart rate and actually g0 over my max at times to 102 %. I just can’t let it go when someone says it’s HIIT and it isn’t🤣 I know it’s a flaw, it’s the only time Karen comes out to wreak havoc and straighten people out🤦🏼♀️ the fasted cardio I do only because I workout so early and if I eat before and do cardio I feel nauseous. I love cardio on an empty stomach, I also love strength training or doing any workout at all fasted. I drink a protein shake right after a hard workout just to get something into me so I can make breakfast after I shower. I love all your videos, thanks so much for the awesome content 🧡🩵💛❤️💜💚💙
Haha totally fair!
Lords work.
🙏🏻
So interesting detox tea don't even get me started I lost over 100 lbs and was a skinny white woman but I am not a skinny white woman anymore
I’m not sure if I fully understand not labeling food good or bad.. like some of the processed food have a lot of ingredients that are highly inflammatory or even carcinogenic…I understand that looking food label all the time can be mental exhausting and unhealthy, but do we really deserve all the herbicide, pesticides, preservative in our food
The poison is in the dose. Labeling your son’s first birthday cake as “bad” is terrible for your mindset. But having it in moderation and understanding your choices is a much healthier way to go about it :)
Functional training question if you have a sec! I have a bad back (DDD), am an obese person with mom strength, and sit at a desk most of the day. I want to take a tap dancing class to work more fun movement into my life and to live my 1940s musical dreams, but I'm nervous that I won't be able to cope if I jump straight in. The question is, do I work on improving my baseline cardio fitness to feel more able in a class, or just say screw it and jump straight in with both feet (literally)?
Hey! I can’t really say without knowing your history. But if it were me, I would just jump right in :)
"I also look like an egg" ☠️ I look like a potato if it helps 😂😭 working on it though!
hahahahaha
Taking the mic again, 😂😂😂 but I used Intuitive Eating as a tool to get me out of my 30+ years eating disorder which destroyed my body and mind. So forever thankful for them. Intuive eating reasonates first and foremost for people like me who had ED or on the way to it. People who never had to battle every minute of every hour of their life food, and never knew a day of peace, wont understand.
People who eat « intuitively » since they were born do not understand their privileges.
( I started IF years after being healed and was extra careful to not fall back)
I’m so happy you’ve found something that works for you ❤️
Pet hate, I can’t stand the use of ‘journey’ nowadays. Especially weight loss journey. I think this generation has watched too many self published docos 😂
Ugh! Couldn’t agree more. Reality tv loves “journeys” too 🙄
hahahaha
Did you delete your Orangetheory Videos? I’ve got searching for them and I cannot find them.
Yes hahaha they were terrible
@@JustinaErcole I’m so curious what you thought on OTF. I never got to see the videos. Other than when you went to OTF at 5:00 am lol.
@@williamehlers5158 Personally, I think their programming is hit or miss. As well as their coaches. I also think that it ends up being mostly a cardio workout, unless you start at the strength area. Then at least your heart rate isn't through the roof for your first station.
@@JustinaErcole thank you for responding. That was really kind of you and I really didn’t expect it.
@@williamehlers5158 You're so welcome! I try to respond to as many people as I can :)
I have people labelling 3:35 foods dirty or clean. It's simply food, nither clean or dirty. These words shouldn't belong within the diet/nutrition industry.
It's a pet hate for me.
Intuitive eating can really be a lifesaver if done correctly because if your body is lacking xyz... your body will give you cues. But lie you said, education is key!!
100%!
In a video I watched of yours yesterday you said "it's not ok to lie to you to get you to exercise" but you say you do that by calling workouts HIIT when they're not. That's not ok.
You say it's not ok to say you'll get the benefits of HIIT if you won't. Aren't you implying that by calling something HIIT when that's not what it is, or did you mean that when you do it you get the HIIT benefits but it's not as high in intensity? (I don't see a problem with that if that's what you meant.)
Hey! I more have an issue with people outright saying things like “do this exercise to lose belly fat.” Very few people even do true HIIT training.
@@JustinaErcole Gotcha.
@@JustinaErcole Oh, "feel the burn" reminds me of Jane Fonda VHS videos I did way before the internet was a thing. Back then it was just used when you were working a muscle group and really feeling those muscles burn. I was in my teens back then and miss being in good enough health to follow workouts and have normal burning. I gained weight and became insulin resistant and if I did 10 minutes of a video now I'd be sore for 5+ days.
Cheating on ya spouse should defo be rebranded as a fun day lol
i always feel ick when people say clean eating. idk why but its gross
Same!
@@JustinaErcole they are also always the most uninteresting people in the world
When it comes to detoxing. Kidney disease is one of leading causes of death in the USA. Also a lot of young people to me drink wayyy too much alcohol currently. Why do you still think there is no benefit to looking into detoxes? Especially thinking about the rising rate of kidney disease.
I think if you have kidney disease, you should see a medical professional.