Healthy & StrongĀ – not just skinny!
Lose Fat, Gain Confidence, Transform Your Life
Knowledge is Power
Chronicles
Washington, DC – Start Living from Your Heart!
What is Living from the Heart? āWhen we live from the brain we live in a constant state of stress and hypervigilance - to protect our own survivalā, said Jana Lerbach, wellness coach. āWhen we ignore the heart and the emotional part of us, it impacts our physical...
Wake Up Early! While Others Are Dreaming, You Will be Making Your Dreams Come True!
I gave my clients a reading assignment.Ā Ā I asked ALL of them to readĀ The Miracle Morning, by Hal Elrod.Ā https://amzn.to/3Bu14BQĀ During the past two months, I have been helping them to implement the lessons from the book into their lives.Ā Ā This small book is incredibly...
No more before pictures! – This is not a trick.
Wow! October is here. As I write this newsletter, we have exactly 87 days left until the new year. Get ready folks! We still can accomplish so much in 2021. I must confess that September was a very transformative month for me personally and for my practice (aka my...
Personal Success
Before
Before: law student, anxious and depressed, 180 lbs., 35% of body fat, size 16/18.
After
After: lifestyle coach, happy and excited about life, 148 lbs., 21% of body fat, size 4/6.
Jana understands transformations because she went through one herself!
The journey is hard but it is even harder if you go through it alone.
Proven Results
Clients Results
Pounds Lost
Waist Inches Lost
Minutes Meditating
What My Client’s Have to Say
Testimonials & Reviews
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Kelly Mazzola
March 30, 2022 -
Jana is a bright light in the universe! She is a terrific yoga and Pilates instructor, and personal trainer, but so much more. She cares tremendously about her clients and dedicates herself to helping them reach their fitness and wellness goals. She has an amazing array of skills and will get you where you want to be. She will pull you out of your funk and help you drop that COVID-19 or 20. CALL HER!
Jobyl Boone
January 16, 2022 -
Jana Lerbach Yoga class and courses were a beautiful experience to attend. Jana is a very informative and enlightening professional who is engaging. Jana is warm, welcoming, and cares deeply about the community and sharing the gift of yoga. The classes are a great workout for all and are completely free of judgment. Her classes are inclusive of all people of all fitness levels and varying levels of yoga experience. I look forward to every class and feel relaxed and limber when I leave. Great energy and a phenomenal way to hold beautiful space for the community to grow mentally and physically. I am so thankful I found her. I highly recommend you check out her classes and courses.
Rosie Rose
January 10, 2022 -
Jana is professional and dedicated to helping others. She is straightforward, doesnāt sugar coat and sets realistic expectations to achieve results.
Anna Prokopenko
January 10, 2022
Letās get social
WHAT ARE YOUR FAVORITE WINES?š·š·š·ā£
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š š”š¤š¤š šš© š®š¤šŖ, šš£š š šØššš.ā£
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~ William Butler Yeatsā£
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In my pictures, you will see my 3 MOST favorite wines while on a budget - especially if you are traveling through different countries and donāt know what to order.ā£
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USA: Apothic Inferno @apothicwineā£
Spain: Evodia, easy to find in the US too.ā£
Italy: Sangiovese @lungarottiwineā£
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Do you like wine? Which one will you be drinking next?ā£
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From my Heart. ā¤ļøšš½š¹ā£
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#instawines #winefreak #italy2022 # healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style ā£
WHEN IN ROMEā¦ š®š¹š®š¹ā£
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One of my favorite things to do is to watch sunsets!š
In Rome, they are majestic! One day you can see one with the ancient ruins on the background, on another day, you can watch it with a Renaissance castle on the background.ā£
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One of the places that offers the MOST splendid views of Rome is the Hotel Eden @hoteledenrome - and the sunsets are absolutely magical from there! In addition, your stay at this hotel will be impeccable and the staff is very helpful. At the roof top bar, make sure to order one (or several) Rinomato al Rosmarino, my favorite cocktail, while waiting for the sun to bring the day to a close. While having your beverage, you will be treated to small bites as delightful music plays on the background.ā£
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Make sure to save space for dinner and gelato!ā£
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š Have you ever visited Rome?ā£
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From my Heart. ā¤ļøšš½š¹ā£
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#italy2022 #summer2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style ā£
WHAT ABOUT YOU? I know I am late for the #makeinstagraminstagramagain bandwagon! - but here I am. @mosseri shame on you and @meta for being copy cats! š¤¬ā£
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I first joined Instagram in July of 2011! šš¾ā£
Yes, I have been on this platform for 11 years!!! š³ā£
It used to be about nice pictures and creativity. I used to love all the filters and borders that came with the app. Those were the good times. Check out a few of my first pictures. šø ā£
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I can honestly say that I have seen it all on the platform. The rise of influencers, many businesses were created, personalities discovered. There used to be so much art, charm, and even elegance. ā£
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Then, stories were ācreatedā and they were straight up a copy of Snapchat, for those who donāt know. ā£
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Then came the golden age of Instagram for small business - somewhere between 2016 until 2020. The algorithm, the hashtags, and the communities gave a chance for businesses to grown and to make a positive impact on peopleās lives (like I did some years ago). ā£
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When Reels first rolled out in 2021, (still) a sad attempt to copy Tiktok, I was profoundly bothered when Instagram took the stance that it would only give airtime to people who did exactly how Instagram wanted us to do, Tiktoks on IG. I now see thousands of business struggling, artists not being recognized, photography being taken for granted, taste and art completely gone.ā£
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I donāt expect things to change on this platform but in case there is another one like what Instagram used to be, please let me know.ā£
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From my Heart.ā£
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#makeinstagraminstagramagain #artistsupportpledge #adammosseri #janalerbach #summer2022 #veganwomenā£
WHEN IN ROMEā¦ you MUST visit the Borghese Gallery (Galleria Borghese)!!! It is one of Europeās most sumptuous art experiences you will find. š®š¹ā£
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ā¤ļø Spend the most unforgettable hours with the Baroque sculptures of Bernini and paintings by Caravaggio, Raphael, Titian, and many more artists. You will be delighted by the frescoes with figures that seem to be popping out of the walls and ceilings. ā£
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š MANDATORY reservations! For a few extra euros, I highly recommend the guided tours, ā¬23 (in case you like to ask questions like me!). Do NOT arrive late for your scheduled visit because the number of people entering the museum is restricted!ā£
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š”The galleryās cafeteria is lovely, the food is great, and the prices are fair. After having a snack or meal, walk the Villa Borghese Gardens towards the Spanish Steps. Once in this area, you will find great shopping, more restaurants, interesting little streets, and excellent gellaterias.ā£
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āļø Do you agree that art, history, and travel is great for your body, mind, and soul? Let me hear your opinion.ā£
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More about Rome soon! šā£
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From my Heart. ā¤ļøšš½š¹ā£
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#italianart #travelideas #janalerbach #healthierlifestyle #bodyconfidencemovement #bodyacceptance #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #dcrealtor #capitolhilldc #washingtonian #dclife #dcmoms #over40style ā£
LEARNING FROM MY FELLOW ITALIANSā¦ā£
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Simplicity is charming! - and you can only master true ART when you master it. š®š¹ā£
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Where are you spending your summer?ā£
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From my Heart. ā¤ļøšš½šā£
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#italy2022 #summer2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style
SATURDAY VIBES IN ROMA. š®š¹ā£
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Itās so hot here! š„µā£
Nothing like a cold beer while sitting in front of the Colosseum. Life is good!ā£
Enjoy your weekend.ā£
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From my Heart. ā¤ļøšš½š¹ā£
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#summer2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style #italy2022ā£
NEXT STOP: ROME! š«ā£
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I am SO READY for some art, history, fantastic food, being among friends, and even a wedding!ā£
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This trip will be worth following. šā£
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From my Heart. ā¤ļøšš½š¹ā£
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#summer2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style ā£
JUNE PHOTO DUMP ā Itās a wrap! šš»āāļø
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Today is the last day of Pride Month.Ā šā£. How refreshing and fun it was to see rainbows everywhere!Ā Yet, the most important point of June (for me, at least) is the importance of accepting peopleās truth, the importance of holding space for people to find themselves and to safely grow. My we all have that opportunity while on this journey. šš½ā£
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This month, I completed 100 Pilates classes!!!Ā šŖš½For the past 5 months, I must give full credit to @clubpilatessilverspring for helping me keep it as together as I possibly could physically and mentally.Ā I love our community! On to 250 hours now.ā£
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This month I had many rose lattes! š¹ I went to Wisconsin for Alissa and Ryanās wedding š, where I had typical Friday Fish Fry and custard for dessert. It was awesome to be among family after so many months apart. š„°ā£
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I saw @rupikaur this month at the Lincoln Theater in DC and it felt so good to be among people that experience the world the same way I do! š¦ā£
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I voted for our Democratic Primary and days later Roe v. Wadeās reversal became official.Ā I am still without wordsā¦. Yāall donāt forget to continue to raise hell and VOTE! š³ā£
Most importantly, I spent a lot of time with my hubby and baby girl. š±
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What did I do for most of the month?Ā I stayed quiet, sitting with my thoughts, observing people and the world.Ā Although there has not been substantive output on social media this past month, remember that I am always here for you.Ā Send me a DM or email me at jana@janalerbach.comā£
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Lastly, I miss my mom. šā£
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From my Heart. ā¤ļøšš½š¹ā£
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#summer2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style ā£
WHAT PERSONAL ATTRIBUTE ARE YOU GOING TO SHOW OFF THIS SUMMER? āļø
The health and wellness industry is obsessed with measurements and results. Yet, you are SO MUCH MORE than that!!! In my own personal practice and in the practice of all my clients I emphasize cultivating mental health FIRST. Why? Because once you learn to appreciate your existence, your breath, and the small things in life, the physical body will follow.
āŖļø What is one thing you appreciate about yourself and/or how did you overcome a challenge?
From my Heart. ā¤ļøšš½š¹
#summer2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style
A MASTER ALSO KNOWS THE VALUE OF IMPERFECTIONS AND LIMITATIONS! - because they are our superpowers. šØšØā£
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I have always been the ānon-traditionalā coach in the wellness/fitness industry. I struggled with my weight when I was young, I was never an athlete, I am an eating disorder survivor, and I don't have enough discipline (nor the wish) to become a fitness model.ā£
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It has taken years for me to learn that the moment to ākick assā is now, not when I get to a particular goal (or look a particular way). Donāt wait show what you got!ā£
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Ladies, are you in love with your curves? What do you to take advantage of your āassetsā? Share some of your self-worth, confidence, fitness, and beauty tips with the community so we can master feeling good today!ā£
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From my Heart. ā¤ļøšš½š¹ā£
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#summer2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style
WHAT IS ONE THING YOU WILL BE PLOTTING THIS WEEKEND SO YOU CAN BRING OUT A STRONGER, HEALTHIER, MORE CONFIDENT, AND SEXIER VERSION OF YOU?ā£
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Share your plan with the community.ā£
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From my Heart. ā¤ļøšš½š¹ā£
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#summer2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style
HOW TO YOU CREATE SPACE FOR NEWNESS?ā£
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The past 6 months have been hard and enlightening at the same time. I actively ended several attachments I had: to places, to material things, to ways of behaving, and to people. I ended several relationships that were not being reciprocated, I āfiredā several clients that were not vibing right with me, I threw things away. I ended and discarded - a lot.ā£
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Back in December, I thought I was losing my mind. At the same time, I went on a journey of cultivating myself. I rested. I exercised MANY hours on a Pilates reformer. I ate what I wanted to eat. I cared for my skin. I bought all fresh make up. I stopped participating and contributing as much to the social media insanity. I booked tickets to Italy. I cuddled with my husband and kitty. I read and watched many hours of Netflix and Hulu. ā£
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Although I do not know exactly what is ahead, I stopped my old habit of trying to control everything. Being well and present is more important. I am looking forward to a peaceful and warm summer.ā£
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How do you cultivate your fresh self?ā£
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From my Heart. ā¤ļøšš½š¹ā£
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#summer2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style ā£
HELLO FAT! THE CLOTHES ARE COMING OUT AND THE FAT IS POPPING OUT.ā£
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Even though you might be looking vastly different than two years ago before the pandemic, you are still alive and you have a body. The pandemic didnāt erase your memory, maybe you forgot some healthy habits.ā£
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Eat your fruits and vegetables, drink plenty of water, get enough sleep, practice meditative methods, and NEVER FORGET to talk to yourself kindly.ā£
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ā”ļø ššššš ššššš©(šØ) ššš¤š«š šš¤ š®š¤šŖ š£ššš š©š¤ š¬š¤š§š š¤š£?ā£
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Credit to @theakwardyeti your cartoons make my days.ā£
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From my Heart. šš½ā¤ļøš¹ā£
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#summer2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style ā£
Happy Motherās Day! ā¤ļøā£
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I hope you are enjoying yours. I miss mine.ā£
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OH KIM! šššā£
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At this point, we all have heard about the Marilyn Monroe dress that @kimkardashian wore of the Met Gala on Monday.Ā Ā To walk the red carpet, and for that walk ONLY, she wore the original dress from 60 years ago when Marilyn sang happy birthday to JF Kennedy.Ā Ā As soon as she climbed the stairs, she changed into a COPY of the dress so she could sit down and enjoy her dinner and talk to people. Ripleyās, the owner of the dress, would not allow her to even have a drink wearing it.Ā Ā You can read the story on @vogue.ā£
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Kim Kardashian went on an extreme diet for weeks so she could fit into the dress!Ā Ā By the way, it did not actually close at the waist completely, that is why she wore a fur to cover the back of the dress during her red carpet cat walk (see my stories!).Ā Ā Soā¦ here is where I have a problem, the message of extreme diets makes my entire body cringe! - and as a wellness coach, I CANNOT be quiet about it.Ā Ā Yet, Kim is a billionaire and making these āsacrificesā for show is her JOB.Ā Ā In real life, not really a good message for girls and women, especially if they can see WHY Kim did this.ā£
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ā”ļø šŖšµš®š š®šæš² šš¼ššæ ššµš¼šš“šµšš š®šÆš¼šš ššµš² š š®šæš¶š¹šš» ššæš²šš?ā£
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If you are looking for someone to help you find the best version of yourself, make sure to send me a DM and/or visit my webpage janalerbach.comā£
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From my Heart. ā¤ļøšš½š„°ā£
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#metgala2022 #healthierlifestyle #bodyconfidencemovement #bodyacceptance #janalerbach #confidencecoach #wellnesstips #wellnessfitness #weightlossblogger #noom #myfitnesspaljourney #reinventingage #wwlife #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #bodyneutral #itsnotadietitsalifestyle #dietculturedropout #instadc #capitolhilldc #washingtonian #dclife #dcmoms #over40style
I MUST ADMIT, THIS WEEK, I GOT WORRIEDš³š³š³ā£
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I felt the pressure because I have two weddings coming up. One of them will be in the south of Italy - ON THE BEACH. š I have 67 days to gain my confidence back and feel good about putting a bikini on in front of people. Oh joy! š¬ā£
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Since I have to be my own coach, my TOP priorities for the next two months will be:ā£
1- Stay active (watching those steps every day!),ā£
2- Strength training at least twice a week,ā£
3- Extreme focus on fruits vegetables/fruits and protein for every meal,ā£
4- Sleep,ā£
5- Water consumption,ā£
6- Affirm to myself every day that I KICK ASS and I LOVE ME! š„°ā£
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If you are on the same situation that I am, what will you do?ā£
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From my Heart. ā¤ļøšš½š¹ā£
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#summer2022 # #healthierlifestyle #healthierme #bodyacceptance #fitnessforall #strengthtrainingforwomen #athomefitness #janalerbach #confidencecoach #wellnesstips #wellnesslife #noom #myfitnesspaljourney #reinventingage #wwlife #mywwgreen #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #veganwomen #instadc #washingtonian #dcmoms #capitolhilldcā£
MAY IS MENTAL HEALTH AWARENESS MONTH!ā£
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I like to discuss this subject often with my clients. If you are not emotionally and mentally well, you will be unlikely to reach any of your fitness (physical) goals. As I always like to say, āš§šŖšÆš„ šŗš°š¶š³ š®š¦šÆšµš¢š š©š¦š¢ššµš© š§šŖš³š“šµ š¢šÆš„ šµš©š¦ š³š¦š“šµ šøšŖšš š§š°ššš°šø.ā ā£
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When you struggle to find steadiness and motivation, that is when a coach or trainer can make a big difference in your life.ā£
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Keep in mind that there are a lot of people struggling right now because of two years of pandemic isolation and instability, especially kids/teenagers and seniors.ā£
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Donāt assume people are okay!ā£
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Reach out if you need my help. I am here for u! āļøā£
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From my heart. ā¤ļøšš½š¹ā£
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#may2022 #healthieryou #healthierlifestyle #healthierme #bodyacceptance #fitnessforall #strengthtrainingforwomen #athomefitness #janalerbach #confidencecoach #wellnesstips #wellnesslife #noom #myfitnesspaljourney #reinventingage #wwlife #mywwgreen #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #veganwomen #instadc #washingtonian #dcmoms #capitolhilldcā£
THIS IS 95! šššā£
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Today is my grandmotherās birthday! Her name is Lourdes and lives in Brazil. She is my momās mom. š„ŗā£
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I spoke to my grandmother first thing this morning and asked her what is the recipe for longevity and great memory (she can remember an absurd amount details about everything!). She said that her secret was to always work, stay curious and learning (she got her phd in her 60ās), and lots of physical activity. At her current age, she works out with a trainer THREE TIMES A WEEK and takes music and art lessons!!!! ā£
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There you go yāall! A few lessons from someone who is living it up. ā£
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Help me in wishing her many more birthdays!ā£
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From my Heart. ā¤ļøšš½š¹ā£
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#healthieryou #selfworth #healthierme #bodyacceptance #fitnessforall #strengthtrainingforwomen #athomefitness #janalerbach #confidencecoach #wellnesstips #wellnesslife #noom #myfitnesspaljourney #reinventingage #wwlife #mywwgreen #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #veganwomen #instadc #washingtonian #dcmoms
SO OFTEN WE DONāT RECOGNIZE THE WOMEN THAT MAKE OUR LIVES BETTER. This is your chance!!! Make sure to tag a star girl. šššā£
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From my Heart. ā¤ļøšš½šā£
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#sacredthirsttrap #cosmicbaddiechallenge #healthieryou #selfworth #healthierme #bodyacceptance #fitnessforall #strengthtrainingforwomen #athomefitness #janalerbach #confidencecoach #wellnesstips #wellnesslife #noom #myfitnesspaljourney #reinventingage #wwlife #mywwgreen #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #veganwomen #instadc #washingtonian #dcmoms
WHEN I MOVE AND EXERCISE, I FEEL CONFIDENT!ā£
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ā”ļø What about you?ā£
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To-doās for today:ā£
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morning walk in the woodsā£
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finished annoying office tasksā£
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eat wellā£
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drink waterā£
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restā£
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From my Heart. ā¤ļøšš½šā£
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#sacredthirsttrap #cosmicbaddiechallenge #healthieryou #selfworth #healthierme #bodyacceptance #fitnessforall #strengthtrainingforwomen #athomefitness #janalerbach #confidencecoach #wellnesstips #wellnesslife #noom #myfitnesspaljourney #reinventingage #wwlife #mywwgreen #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #veganwomen #instadc #washingtonian #dcmoms #capitolhilldcā£
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THREE THINGS I LOVE ABOUT MYSELF! ā¤ļøā¤ļøā¤ļøā£
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1- I am a LERNER! When I decide to learn something, I will likely be an authority in that subject in record time. Anything that is requires a little bit extra brain power, I am in! I donāt settle for half knowledge and mediocrity doesnāt exist in my dictionary. I am always competing with myself to be on top of my game.ā£
2- I am ELEGANT, STYLISH, SEXY, I understand REFINEMENT and LUXURY - AF! ā£
3- I get shit done and still have time to head to the spa!ā£
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ā”ļø This is the season to be passionate about YOURSELF, know your SELF WORTH, and flaunt it, Beauties! Now let me hear, what are three things you LOVE about yourself?ā£
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From my Heart! ā¤ļøšš½šā£
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#cosmicbaddiechallenge #healthieryou #selfworth #healthierme #bodyacceptance #fitnessforall #strengthtrainingforwomen #athomefitness #janalerbach #confidencecoach #wellnesstips #wellnesslife #noom #myfitnesspaljourney #reinventingage #wwlife #mywwgreen #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #veganwomen #instadc #washingtonian #dcmoms #capitolhilldcā£
HOW MANY GLASSES OF WATER DO YOU NEED TO DRINK EVERY DAY? š¦š¦š¦ā£
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There is a myth out there that we need to drink 8 or 10 glasses of water every day. Or, I donāt know how many bottles. š¤·š»āāļøš¤·š»āāļøš¤·š»āāļøā£
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The hard truth is that there is NO precise number of glasses or bottles. The true scientific answer is: š¶š š±š²š½š²š»š±š š¼š» š²š®š°šµ š®š»š± š²šš²šæš š¶š»š±š¶šš¶š±šš®š¹!ā£
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The biggest sign that you need to increase your water intake is your URINE! š½ šš®šæšø šš²š¹š¹š¼š š¼šæ š¼šæš®š»š“š² ššæš¶š»š² š¶š š® šš¶š“š» š¼š³ š±š²šµšš±šæš®šš¶š¼š». You want your urine to be pale yellow, much like the color of champagne. Champagne š„ ā£
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Other signs that show you must increase your water intake:ā£
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1) Dry mouth and tongueā£
2) Very dry skinā£
3) Feeling dizzyā£
4) Sunken eyesā£
5) Sleepiness, lack of energy, or irritabilityā£
6) Faintingā£
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ā”ļø How much water do you need to drink per day to feel hydrated and energized?ā£
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From my Heart. ā¤ļøšš½š¹ā£
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#waterissacred #waterismedicine #healthieryou #healthierlifestyle #healthierme #bodyacceptance #fitnessforall #strengthtrainingforwomen #athomefitness #janalerbach #confidencecoach #wellnesstips #wellnesslife #noom #myfitnesspaljourney #reinventingage #wwlife #mywwgreen #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #veganwomen #instadc #washingtonian #dcmoms #capitolhilldcā£
MARCH PHOTO DUMP. ššøššā£
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March was for real yāall!!! There were some lovely moments with two live concerts (Dua Lipa and Marisa Monte) but the trying moments tested my mental health to the max. Ending the month with my birthday, cherry blossoms, and the support of my lovely clients and family. Thank you for being there for me! I am looking forward to April!ā£
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ā”ļø How was your March?ā£
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#march28 #ariesseason #healthieryou #healthierlifestyle #healthierme #bodyacceptance #fitnessforall #strengthtrainingforwomen #athomefitness #janalerbach #confidencecoach #wellnesstips #wellnesslife #noom #myfitnesspaljourney #reinventingage #wwlife #mywwgreen #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #veganwomen #instadc #washingtonian #dcmoms #capitolhilldcā£
HAPPY MARCH 28!!! šš„³ššā£
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Full solar return in effect! - and the end of one of the worst years of my life. Last year, it was exactly on my birthday that my mom told me she wasn't āfeeling well.ā I told her it was probably because of the first dose of the vaccine she had taken two days before. Yet, it was unlike my mom to not be the first one to call me on my birthday. I got worried. Two days later she was positive for Covid. One month later she died. šā£
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Needless to say, itās been a hard year. ššæš¶š²šš¶š»š“ š¶š šš¼šš“šµ. It messes up with all aspects of your health, but especially your mental and emotional health. In addition, people can be disrespectful, cruel, and not understanding. Gas lighting is frequent! There is an expectation that you must be tough, even when you are struggling to just find motivation to simply get out of bed and put the āsocial maskā on so you can look well enough.ā£
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On the other hand, I also know that after the storm, there will always be sunshine and even rainbows. āļø š Thus, I will keep on getting up one of day, every day.ā£
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Cheers to Happy Days!ā£
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Who else has a birthday on March 28?ā£
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#march28 #ariesseason ##healthieryou #healthierlifestyle #healthierme #bodyacceptance #fitnessforall #strengthtrainingforwomen #athomefitness #janalerbach #confidencecoach #wellnesstips #wellnesslife #noom #myfitnesspaljourney #reinventingage #wwlife #mywwgreen #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #veganwomen #instadc #washingtonian #dcmoms #capitolhilldc
MARCH 20: THE OFFICIAL BEGINNING OF SPRING! šøš¼šŗā£
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The Earth is here to help you shed the heaviness of fall and winter months! Itās time to lighten up and indulge on the gifts She is giving us. š ā£
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š½šš£šššš©šØ? You will feel mentally and emotionally ālighter,ā food will have A LOT more flavor, your immune system will be happy, and you might even lose some weight if you stay focused on indulging on these natural treats.ā£
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Spring foods you should eat right now:ā£
1- Artichokesā£
2- Fennelā£
3- Mangoesā£
4- Asparagusā£
5- Strawberriesā£
6- Spinachā£
7- Fava beansā£
8- Honeydew melonā£
9- Apricotā£
10- Pineappleā£
11- Peasā£
12- Cherriesā£
13- Watercressā£
14- Mintā£
15- Beetsā£
16- Carrotsā£
17- Radishesā£
18- Spring onionsā£
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What items are you going to pick up at the grocery store this weekend?ā£
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From my Heart. ā¤ļøšš½š¹ā£
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#healthieryou #healthierlifestyle #healthierme #bodyacceptance #fitnessforall #strengthtrainingforwomen #athomefitness #janalerbach #confidencecoach #wellnesstips #wellnesslife #noom #myfitnesspaljourney #reinventingage #wwlife #mywwgreen #wwlifestyle #wwinspiration #wwinstagram #wwgreenplan #wwpurpleplan #wwblueplan #veganwomen #instadc #washingtonian #dcmoms #capitolhilldc #spring2022 #springequinox
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