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Jamie Touchberry

@jamietouchberry

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Wife + Mom + Eternally Hopeful
Helping your healthy habits fly with @theelittlebird 💙💪🏼✨🐦

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Want a peek at what it’s like to work out with me on demand? 💙

Whether you’re picking up dumbbells, getting on the mat for core, or hopping on your bike, I’m there on the screen guiding you through the workout. Thee Little Bird’s On-Demand Libraries also include cardio and treadmill/run classes, so you can choose what fits your day.

Pick a workout, press play, and move in a way that works for your body. Your healthy habits should fit your real life.

Explore the workouts at theelittlebird.com/classes. Which type would you try first?

Let your healthy habits fly.®

#theelittlebird #healthyhabitsthatlast #graceoverguilt

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Workout Wednesday: core edition! 💙💪🏼

You don’t need a complicated workout to make good use of the time you have. Try this five-exercise circuit:

• Plank
• Bird Dogs
• Reverse Crunch
• Glute bridges
• Dead Bug

Work for 30–45 seconds on each move. Rest 45 seconds after all five, then repeat for 2–4 rounds.

Move with control, keep breathing, and modify when you need to. A few intentional rounds count.

Let your healthy habits fly.®

#theelittlebird #workoutwednesday #healthyhabitsthatlast #smallchangesbigoutcomes #graceoverguilt

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You don’t have to change everything today. 💙

Choose one small way to care for your body. Take a walk. Make an easy nutritionally based meal. Get the rest you need.

It may not look impressive, but it matters. Give yourself grace, and keep going.

Your body is good. Let your healthy habits fly.®

#theelittlebird #graceoverguilt #healthyhabitsthatlast

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Workout Wednesday called. It said Thursday works better this week. 😅

Life disrupts my healthy habits sometimes, too. When that happens, I adjust the plan and keep going. So here’s a five-exercise upper-body workout—one day late and still worth doing. 💙

• Biceps curls
• Arnold presses
• Bent-over rows
• Chest presses
• Skull crushers

Do each exercise for 30–45 seconds or 12–15 repetitions. After all five, rest for 45 seconds. Complete 2–5 rounds, depending on what your day allows.

A workout doesn’t lose its value because it happened at a different time than planned.

Let your healthy habits fly.®

#theelittlebird #workoutwednesday #graceoverguilt #healthyhabitsthatlast

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Some workouts feel great. Some just feel hard. I have those days, too. 💙

One workout that didn’t feel good doesn’t erase your progress. Pay attention to what you need, make an adjustment if it helps, and give yourself grace as you keep going.

Your body is good, even on the days movement feels difficult.

Let your healthy habits fly.®

#theelittlebird #graceoverguilt #healthyhabitsthatlast

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Before you make a plan for this week, look at the week you actually have. What’s already on your calendar? Which days are full? Where do you have room to care for yourself?

Start there. Choose realistic times to move, and decide what you’ll do with that time. Then pick one other healthy habit to practice—maybe keeping an easy breakfast option on hand or making time to wind down before bed.

And leave room to adjust. If a workout needs to be shorter or your schedule changes, you can change the plan without stressing or feeling you have to start over.

Consistency doesn’t mean doing the exact same thing every week. It means paying attention, adjusting, and continuing to care for your good body in the season you’re actually living.

What’s one healthy habit you can realistically make room for this week?

Let your healthy habits fly.®

#theelittlebird #graceoverguilt #healthyhabitsthatlast #smallchangesbigoutcomes

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It’s Workout Wednesday and if you’re looking for your next cardio workout to do, try this 5 exercise no equipment (NE) cardio circuit to get your body moving and get a cardio workout in.

• twist + shout
• seal jacks
• march up + back
• squat + kick
• in + out jog

Do each exercise for 30-45 seconds. Rest 15-20 seconds after each exercise. No additional rest between rounds. Try 3-5 rounds.

Doable. Effective. Fun.
Let your healthy habits fly.®

#theelittlebird #workoutwednesday #healthyhabitsthatwork #workout #graceoverguilt

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It’s another Workout Wednesday and if you’re looking for a doable + fun workout, try this 5 lower body move circuit to get your body moving and build a stronger body.

• curtsy lunge left
• curtsy lunge right
• squat
• donkey kick left
• donkey kick right

Do each exercise for 45 seconds or 15 repetitions. Take a 45 second rest between rounds. Try 2-5 rounds.

Doable. Effective.
Let your healthy habits fly.®

#theelittlebird #workoutwednesday #healthyhabitsthatwork #workout #graceoverguilt

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Today is National Women’s Health & Fitness Day—and I want to celebrate what our good bodies can do. 💙💪🏼

Our bodies are good. They are not projects that need to be fixed. We do not have to earn our food or exercise to “work it off.” Food nourishes our bodies, and movement helps us care for them. Exercise is not punishment—it is an opportunity to build strength, support our health, and appreciate the bodies we have been given.

So today, we celebrate our ability to be active in whatever way is right for us. We celebrate caring for our bodies through our exercise and nutritional healthy habits. We celebrate doing hard things, growing stronger, and continuing to take our next best steps.

And we celebrate the example we are setting for the generation of girls coming up behind us—showing them that health is not about chasing perfection or trying to make their bodies good. Their bodies are already good and can do hard things.

May they see us move with joy, nourish ourselves without guilt, care for our bodies with gratitude, and let our healthy habits fly.®

#theelittlebird #NationalWomensHealthAndFitnessDay #yourbodyisgood #graceoverguilt #healthyhabitsthatlast

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New running shoe day! Is there anything better? 🏃‍♀️💙

I definitely waited a little too long to replace mine, so I was very excited to see this package waiting at my door!

Having the proper equipment is an important part of caring for your body—and that includes wearing the right shoe for your activity, your feet, and your body.

Remember, your friend’s favorite shoe may not be the best shoe for you. Visit a specialty running store, get properly fitted, and try different options until you find what feels right.

What piece of workout equipment are you probably overdue to replace?

Let your healthy habits fly.®

#theelittlebird #runningshoes #runningtips #exercisehealthyhabits #healthyhabitsthatlast

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Happy National Son’s Day!!! We love you!!! 💙⚡️

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When I talk about finding exercise that is fun + enjoyable for you—this is exactly what I mean! 💙

This picture pretty much sums up my run this morning. It was great. The weather felt great. My body felt great. I felt great! And it got me excited about training again.

Now, in full transparency, not every workout is going to feel this way. Even when you find movement you truly enjoy, there will still be days when it feels hard, your motivation is low, or you simply are not having much fun.

This is why it’s important to find exercise healthy habits you enjoy. Because when you do, it’s going to give you a reason to keep coming back and stay consistent and hang on through the harder days when you may not feel like it.

And then you have a day like this—when the joy comes rushing back and reminds you why you do it. 🏃‍♀️

Exercise does not have to feel like punishment. There is a type of movement out there that can be fun, doable, and effective for you—and I would love to help you find it as part of your healthy habit journey.

Let your healthy habits fly.®

#theelittlebird #graceoverguilt #joyfulmovement #healthyhabitsthatlast #smallchangesbigoutcomes

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