With 35 days between Thanksgiving and New Year’s Day it’s tough to concentrate on keeping up with your fitness routine when there’s so many places to go and people to see. However, as always, we have a few ways to keep you on track and motivated when you’re rushing around this holiday season.
First and foremost, decide your goal for the month! It’s hard to stay motivated without a goal in mind. Runner’s World magazine annually challenges readers to run a mile every day between Thanksgiving and New Year’s Day. Accumulate those miles on the treadmill or elliptical while watching the news or catching up on a concert at WoW! We love multitasking, especially when fitness is involved.
Image credit: Google Images
After you set your new goal, enlist some help and make it official! Have some family members or friends that are looking to keep committed during the holiday season? Help each other reach your goals with some daily motivation, especially on those days when you just want to lay around with hot cocoa! Hold yourself accountable by signing up for a race or event on or after New Year’s Day! This will give you a great reason and some fun motivation to keep you going on even the coldest day. A family friendly race can even start a great holiday tradition for everyone to get together and stay active!
When chilly weather extends its stay and our Jersey shores are dusted with snow, don’t hide inside the whole day. Get out and get some exercise like you did when you were a kid! Get a friendly snowball fight started, or do some of your favorite exercises in the snow to warm yourself up! Work all your muscles by shoveling snow, and even extend the holiday spirit by doing some neighbors’.
With so many holiday movie favorites being featured on TV, we understand you might find yourself under quite a few blankets with some freshly baked cookies. But when the commercials come on, don’t hit fast forward, get up and plank, crunch, push-up your way through all those ads the JERSEY STRONG way!
While it is the season of giving, treat yourself and get some of your favorite gear to being your new holiday challenge with! We believe some new clothes and bright sneakers are always a reason to hit the gym!
Find this article’s original source and more ways to stay fit during the holidays here.
While you may have timed your Thanksgiving dinner early enough to hit the first sales of Black Friday and making sure your WiFi connection is strong enough to gather up all the Cyber Monday deals, don’t forget a very important day in between there; Small Business Saturday. You see us Keeping Jersey Strong all over New Jersey and may not think of WoW as a small business, but our family owned and operated attitude is focused on making sure our members get a customized and comfortable fitness experience.
We believe WoW gyms create their own families at each location, but when your favorite class isn’t scheduled for Wednesday night, you can check out the schedule at a WoW just a few minutes away! It is this convenient and a custom experience that our WoW staff takes pride in.
If you are looking for proven results, look no further than our WoW family. Our trainers are not just in the gyms sporadically, but are there to take the time to personalize your workouts so you get the results you’re looking for. We make sure our trainers are prepared to give you tailored personal training sessions to enhance your WoW experience.
Did you know that WoW Personal Training Department has been recognized as having the #1 Ranked Personal Training Professional Development Program in the entire country? When a new Personal Trainer comes aboard at WoW they’re automatically enrolled in our ongoing Personal Training Education Curriculum. This career path is our ongoing development curriculum that gives WoW trainers unlimited access to thousands of articles, videos and courses including all expense paid accredited certification, as well as AED and CPR certifications. Ongoing staff development includes weekly manager and PT staff meetings and workshops to continue their education and collaborate with other experienced WoW personal trainers.
Before you hit the stores this weekend to get your holiday shopping underway, remember to invest in yourself too! Your body will be around much longer than this season’s new handbag and shoes. Don’t wait until January 1 to make a New Year resolution, surround yourself in a positive fitness community and keep Jersey Strong with us today!
Women’s Health magazine reports that the average person consumes 4,500 calories in one sitting at Thanksgiving dinner. While this holiday is full of foods that may not perfectly align with your JERSEY STRONG goals, we’re here to share some recipes for side dishes under 200 calories that can accompany your turkey and leave you feeling a little less guilty after the rest of your hearty meal.
Reduce the calories of a seasonal favorite by adjusting the recipe for a green bean casserole. A slimmed down version reduces the cream of mushroom soup you may normally use by substituting with chicken or vegetable broth, accounting for 60 percent less calories.
Photo credit: FoodNetwork.com
Instead of the creamed vegetables you may usually indulge in, come prepared with roasted asparagus or brussel sprouts.
Sweet potatoes are definitely a hit at Thanksgiving dinner, but they can also be covered in sugar to get that perfect caramelized glaze. Add just a touch of maple syrup to add the perfect amount of sweetness with a lot less calories.
Before you peel open that container of buttery crescent rolls, try bringing your own carb creation to the table. Top a whole-wheat baguette with a garlic, parsley and thyme mixture to enjoy a dinner favorite while adding in some fiber.
If turkey isn’t the first thing that comes to mind when thinking of Thanksgiving, it is definitely mashed potatoes, but they can come served with butter or even cheeses like cheddar or cream. We love a recipe that roasts fingerling potatoes and serves with fresh lemon that makes for a great blend of flavors.
Find all of these and more recipes from Women’s Health Magazine! And don’t worry; if you feel like you ate just a little too much, we’re here to help you get right back to Keeping JERSEY STRONG before you hit the shopping circuit Friday!
“I sat in the corner of the back room and continued to stare at everyone else when all of a sudden I felt a hand on my shoulder. I looked up and it was Keli, she said to me, “I’m here to make sure you relax”. It was then I was finally able to relax, having her back there to check on me meant the world. She was not only my inspiration, as she is a National Level NPC Women’s Bodybuilder (she’ll be a pro in 2 weeks I have no doubt about it!), but also the reason why I am the PTM of WoW Marlboro. It was 4 years ago, when she hired and molded me from the young and naïve trainer I was, to become a true fitness professional. It was my first week as a trainer and she told me that I had the tools to become a manager one day; I walked out of her office thinking she was crazy. Fast forward to present day and as usual Keli was right. As I sat there I had a flashback to that conversation and I thought to myself, “Well she thinks I can be a pro, today is step 1, I’m going to go out on that stage and give it all I got”.”
Keli, Personal Training Manager of WoW East Brunswick with Kristian after his show
Our Personal Training Manager of WoW Marlboro has been featured before, but today we’re taking a close look at what Jersey Strong® means to him. After recently competing and placing second in the NPC Gold’s Classic on October 26, 2013, Kristian told us, not only of the extremely hard work and dedication it took to keep himself on a disciplined diet and workout schedule, but of his Jersey Strong® family that was right by his side along the entire way. For Kristian, Jersey Strong® is not just training his clients to be strong, teaching his team to be the best trainers they can be, or training and meal prepping several hours a day himself, for him Jersey Strong® is a tight knit family.
What does Jersey Strong® mean to me?
From Kristian: I was asked this same question before I became Personal Training Manager of WoW Marlboro and part of my answer was: “The people who step foot through our doors are already Jersey Strong®… they just don’t know it yet. We all have our insecurities, but we all have that ‘Jersey’ in each one of us.” That ‘Jersey’ in each one of us, what is that ‘Jersey’? To me it all starts with your Jersey Strong® team, your own Jersey Strong® family.
It’s the people who support you every step of the way, and not only cheer for you during your high points, but more importantly, pick you up when you fall.
On June 15th, WoW Marlboro opened and the combination of the excitement of our grand opening and the energy of my staff and members reinvigorated me and refocused me on my personal goals. I sent texts to Keli, PTM of East Brunswick, and Veron, PTM of Menlo Park, asking them if I had enough time to compete at the NPC Gold’s Classic on October 26th in Men’s Physique. Keli answered, “Absolutely”. I have known Keli and Veron since day one of being a WoWzer. They helped me prep for my first bodybuilding show, the NPC 2011 Mid-Atlantic Natural, and knew my body’s response to food better than I did, having that unbiased feedback around you will definitely help you maintain focus on your goals and keep you in check, it most certainly worked for me. I had 10 weeks to prepare for my first step into NPC Men’s Physique; my days were giving me déjà vu with consistent workouts, training and work sessions, and meal prep.
There were days I was physically too tired to cook or pack my food and that’s where my girlfriend/motivator/cook/ticket coordinator/daily planner/you name it she did it, Nicole, a part-time WoW group instructor, was there to make sure I didn’t miss a step. There were days I was unmotivated to train, but my brother Bryan, General Manager of WoW Menlo Park Mall, would always seem to text/call me at the right time and pushed me to get up and push through the day’s workout. This was a routine that I continued for the 10-week period and it became second nature as the process continued.
WoW Marlboro PTM Kristian competing in the NPC Gold’s Classic October 2013
Before I knew it was October 26th, the morning of the show I woke up at 4:30am. I was excited to finally step on stage and show off the work I put in over the past couple weeks. We arrived at International High School in Paterson, NJ around 9am; soon thereafter I met with Veron and Keli in the hallway and they checked my physique and let me know what to eat prior to stepping on stage. While my brother’s girlfriend Deanna fixed my tan, Veron and Keli had a mini-huddle and then they turned to me and said I needed to just sit down and relax. I thought to myself, “how the hell am I gonna relax?” while I said to them, “don’t worry I’m fine, I’ll be relaxing”.
(Excerpt above was taken from current location.)
I stepped out on stage and looked out to the crowd and saw my “Jersey Strong” family, and that’s all I saw. I showcased my physique, and listened to them scream and cheer, listened to my APTM Steve yell, “Look at those calves!!” I heard Veron cheering “Yes, baby yes!!” And watched my girlfriend cry with a random girl whose husband was competing.
I was ready for that moment because of my “Jersey Strong” family.
Before I knew it, they put us on each side and called out the top 6 in numerical order, the first number they said was 22. I paused and then realized that was my number. We went through our mandatories and I ended up in the middle of the callout. I knew at that point I was in the Top 2, but the placing meant nothing compared to seeing and hearing the support from my family.
During lunch that day Keli said something to us that had me thinking while I was reflecting on the entire experience. “You need to have a why, because there will be a point where you will ask yourself why you are doing this. So ask yourself, ‘what is your why?’”
For me that ‘why’ starts and ends with my Jersey Strong Family.
I started this journey because Keli inspired me, and I will continue it because I want to inspire others. When my friends, family, clients, etc. look at me I want them to think, “Well Kristian achieved his goal, WHY can’t I do it too?”.
We’ve mentioned fall super foods, the crisp apples you wait all year to bite into, or the many meals you’ve made with sweet potatoes already to keep you JERSEY STRONG this season. However, as the temperatures dip, we can’t help but make sure you’re staying on track to avoid over indulging on some of the sweet tastes of autumn!
Photo Credit: Google Images
When that first pumpkin spiced latte is introduced for the season you think, “I’ll just treat myself today!” But how many times have you treated yourself so far? Don’t let those pumpkin lattes catch up with you! While it’s hard for anyone to resist the comforting pumpkin spice and extra creaminess, avoid the added calories of the lattes and opt for the pumpkin coffee instead. You’ll enjoy the taste you love guilt-free!
And while we’re thinking of pumpkin treats, we know, those pumpkin muffins look delicious. But there’s a treat to help you curb your craving without over indulging. Check out the pumpkin muffie from Panera Bread. That’s right the perfect portion muffin top, which in our opinion, is the best part anyway.
Another one of our favorite flavors of the fall is chai tea. If you haven’t tried it yet, we encourage you to seek out your favorite barista and check this comfort beverage out as soon as possible. But as always, everything is even more delicious in moderation. Opt for a tall Chai Tea Latte with Nonfat milk from Starbucks, if that is your coffee shop of choice, and savor this new festive flavor.
Looking for the perfect portion control to snack on with your favorite fall beverage? Practice your self-control and order only 2 pumpkin spice donut holes; yes, we know you can do it. This small service size may be hard to imagine, but you’ll get the taste you love and know that you will definitely be enjoying every morsel.
The fall is full of delicious flavors! Enjoy your favorites in moderation and stay dedicated to your fitness routine to guide yourself through the holiday season. Feeling discouraged? Invest in yourself this holiday season and team up with a personal trainer!
What are some of your fall favorites? Let us know in the comments below!
Read more health and fitness tips and find this article’s original source here.
Before you can recover from the sugar rush of Halloween, you may have already seen the first Christmas decoration signaling the holiday season in stores. While we love the cheerful spirit to come, another thought also comes to mind: cold season. With weather constantly changing, be sure to remember these tips to avoid sick days this winter!
Power your immune system with a balanced diet of whole foods. By doing so, you give your body the nutrients and vitamins you need to support your immune system naturally. While we always encourage WoWzers to avoid processed foods, it’s important especially during cold season as they can suppress the immune system.
Photo credit: Google images
Find vitamin C in such foods as berries, citrus and dark leafy greens. Vitamin C found in fresh fruits and vegetables will strengthen your immune system to keep a cough away! You can also boost your immune system by cooking with such herbs and spices as onions, garlic, ginger and turmeric.
Did you know that your immune system is located in your digestive system? Knowing this, you may want to actually pay attention when you see Erin Andrews’ probiotic commercial appear on TV. Keeping a healthy digestive system with good bacteria is important to maintaining a strong immune system.
Be sure to drink plenty of water and get 7 to 8 hours of sleep everyday, some common immune system supporters that are always good for your health. One of our favorite ways to build up our immune system, get plenty of exercise! While exercising it’s important to drink plenty of water, eat healthy to support your workout, and getting a good sweat session in every day will ensure a full night’s sleep; proof that one good decision can affect your whole day!
Remember, the holiday season is coming so even just spreading a little cheer could be the way to ensure a cold doesn’t catch you! Stress and depression are factors that can weaken the immune system, making you more prone to illness.
View this article’s original source here.
You don’t have to totally sacrifice Halloween sweets for the hard work you’ve been putting in at the gym when it comes time to trick or treating with the kids. Be aware of the candy you choose to avoid getting tricked by hidden fats and sugars to still enjoy some of your favorite treats this Halloween!
Don’t be fooled by the name, there’s nothing ‘fun’ about maxing out your daily calorie and sugar intake with a few candy bars. To satisfy your sweet tooth opt for Milky Way, 3 Musketeers or Snickers Miniatures. A 3 Musketeers Miniature comes in at only 24 calories and less than one gram of fat per little chocolaty morsel.
Photo credit: Google images
While Reese’s cups may be one of the most favorite Halloween treats, opt for the original cups rather than the seasonal pumpkins that pack in more calories. If you’re a coconut fan, beware of your favored Mounds or Almond Joy candy bars measuring 8 grams of saturated fat per serving, making is more fattening than a Quarter Pounder!
Another trick that could end up in your candy bags this Halloween is sugar-free candy. While sugar free candies may help you avoid added sugar, many low-carb and sugar-free variations often have higher amounts of fat and matching calorie counts as the originals.
If you get a sweet tooth craving, try satisfying it with a sweet minty treat like York Peppermint Patties as they are lower in fat and calories than most candies. Besides a refreshing minty taste, studies have shown that just smelling peppermint can reduce anxiety and fatigue, so you won’t miss a beat running around the neighborhood!
Another great way to get the sweet chocolaty or fruity tastes you love is to choose hard candies. It takes much longer to finish a Tootsie Pop or Jolly Rancher than it would be to find yourself indulging in an entire bag of mini Snickers or gummy bears!
While popping in and out of haunted houses the next two weeks, don’t be afraid to make time to get your workout in at WoW! No haunting, just WoWzers KEEPING JERSEY STRONG®!
To read more tips, check out the full article here.
One of the best things we love about Launch weekend for several of our Group Fitness classes is that it gives new members a chance to hop in and learn along with everyone else. It can be intimidating to join in with a group that is familiar with the routine, but Launch weekend is a great opportunity to revamp your own time at the gym by adding Group Fitness to your schedule while learning at the same time as every WoWzer!
Follow these simple tips from our friends at Women’s Health Magazine to learn how to make the most of your time during group fitness classes, whether you’re a newcomer or familiar with group exercise.
Group Fitness Class WoW East Brunswick
One of the first things you should do before attempting a class is to talk to the instructor. If you are a first timer, the instructor will know that some movements require a more detailed explanation for you to complete them properly. Also be sure to tell the instructor of an injury or pain, that way they can give you instruction for a modified exercise at any point during the class to prevent further injury.
Our WoW Group Fitness Instructors are not only there to entertain while you exercise, but to guide you through safe and fun movements for you to enjoy your time at the gym. Feel free to ask after class how to break down a move you may be having trouble with. This allows you to master the most basic part of the move, so if other factors are involved, like weights, you can incorporate them when you feel most comfortable.
Don’t worry, we won’t tell you to stand right up front and center if it is your first time in the class, but don’t hide out in the back. Choose a location around the second row, this way you are close enough to the instructors to study their form and movements, you won’t feel like you’re leading the class, and you also have members in the front row to watch as well!
Check out our photos on Facebook of Launch weekend and try out a class soon! Already love Group Training? Tell us which class is your favorite in the comments below!
With the Money Diet underway, we want to take some time to celebrate our Shed It For the Shore winner. Taking the competition by storm, it is no surprise this personal trainer familiar to the I Lost It competition brought his client to victory.
Congrats to Ayesha B. of WoW North Brunswick for taking home the Grand Prize and shedding a total of 37 pounds during the 6 week Shed It For the Shore competition! Ayesha was led to victory by her trainer Obi, who trained the last winner as well.
from left to right: PTM WoW North Brunswick Chris, Ayesha, and her trainer Obi
Ayesha began training with Obi in January 2013, as she decided to take charge and reach her goal fitness level. After dropping 37 pounds in 6 weeks, she showed how truly JERSEY STRONG® you can be when you set your mind to your goals!
Ayesha won a total of $2,500 for her incredible 6-week training journey, and chose Save the Children to receive a matching donation in her name from the Jersey Strong Foundation™.
Save the children is a leading independent organization striving to improve the lives of children around the world. Specifically, the Jersey Strong Foundation™ donated to the Disaster Relief in America division of Save the Children that assists American children in times of disaster. Hurricane Sandy impacted more than one million children. Save the Children came to their aid to provide fun, safe environments for children who found their new homes in shelters.
During the 6-week Shed It for the Shore contest, competitors collectively lost 517 pounds! Whether you just want to get in the best shape of your life, getting a head star on the holidays and that New Year’s resolution, or have a specific event or goal you’re looking to work towards, Personal Training at WoW has the proven results you are looking for.
In honor of National Breast Cancer Awareness Month, we thought we’d take this opportunity to provide some important information everyone should know about breast cancer, and yes, men can get breast cancer too! Whether you just read a few articles this month, or take the initiative to become more familiar with your family history and consult your doctor, any bit of information and action sets you on the right path to take a hold of your health!
Photo credit: Google images
Did you know that second to skin cancer, breast cancer is the most commonly diagnosed cancer among American women? If you’re a numbers person, it is estimated that 235,000 women and men will be diagnosed in 2013 with the disease. The average age of diagnosis of a breast cancer patient is 61 and less than 20 percent are diagnosed before age 50.
The good news is that there are several reasons behind the decline in fatal breast cancer diagnoses. Advanced technology has led to improvements in treatments, and breast cancer awareness has increased women prioritizing mammograms.
One of the best ways to be proactive about your health is to always be very aware of your own body. As exercisers, we become very aware of the effects of healthy eating and exercise, but we should also be proactive in preventing disease. Self breast exams can be crucial in early detection, so being proactive about your own health, as well as the health of your loved ones, is just one more way we can share the JERSEY STRONG® attitude; looking out for one another to live our best lives!
So next time you see a simple pink ribbon, you may be more inclined to think about not only what, but who that ribbon stands for, and why simply being aware can mean saving a life.
Find this articles source and further information online at Everyday Health.