Greek yogurt, banana blueberry breakfast!
Is school starting for the kids soon, or do you just need to leave a little early to avoid getting stuck behind a bus? Don’t let the start of school ruin your morning routine. There’s still time for breakfast, and with the make-ahead option you’ll always be prepared to eat at home or at the office. These layered mason jar prepared breakfast options make it easy to prep ahead, change up your flavors and will fill you up for a JERSEY STRONG day.
- Layer One – Protein
At the bottom of your jar begin with a protein packed base that should account for around 200 calories. We’ve used Greek Yogurt, but you can also choose from oatmeal and quinoa. All options will ensure protein, potassium, calcium, and vitamins A and C.
- Layer Two – Fruit
With blueberry season just about wrapping up, we pureed some blueberries and ½ a banana to create a fruit filling for our breakfast jar, and added the rest of the banana sliced on top. Switch up your breakfast mornings by slicing half a cup of fresh strawberries, peaches or chunks of pineapple.
- Layer Three – Nuts
Nuts add a great added crunch to your breakfast as well as fiber and protein. We substituted whole or crushed nuts with our homemade nut butter for this blueberry banana jar. But beware of added calories and fats from over indulging on the nuts. A one ounce serving is just enough to top your breakfast jar. For added sweetness, treat yourself by subbing in cacao nibs.
Layer a few jars and refrigerate for a breakfast you can grab on the go. If you’re not in a rush sit back and enjoy your protein back breakfast the kids will love too!
Have you gotten caught up in the last month of summer trying to fit in activities in the sun and with your kids realizing your workout seems to have been a thing of the past? Before you get nervous that you’ve lost progress after your time out from the gym, we’re here to reassure you that a little time off can still mean a touchdown for your fitness goals soon!
photo credit: Google Images
It happens especially in the summer, a whole month has gone by and you realize your weekly gym schedule has gone to the wayside. No cardio, no strength training, it’s just been you and the sun for the last month. You’re starting to realize that hitting up a few barbecues and ignoring the gym has caught up to you. Don’t feel discouraged though, because that month off doesn’t mean all of your prior progress has been lost. Ease back into your routine and start with about 75 percent of the resistance you were using before you break when strength training. Because you were Keeping Jersey Strong for so long before your break, you’ll see yourself right back where you left off in half the time!
Maybe you’ve only lost your edge strength training but you’ve managed to fit in some cardio this summer. However, without weight training the muscle mass lost has turned to fat. Follow the same 75 percent guideline to easily regain the strength you have lost from not maintaining your muscle mass.
Another common scenario is taking some time off after you’ve reached a fitness goal. Maybe you ran a 5k for the first time this summer or completed an obstacle run, and allowed yourself a few days to relax from all of the hard training you put in, only to find that a few days turned into a couple weeks. While this is easy to overcome, don’t expect to head back into your workouts at full force after time off from your peak competition level. A great way to get back into your consistent habits could be to sign up for another goal in early autumn, but this time train yourself to keep post race habits too!
Need some motivation to get back into your fitness routine? Our personal trainers will access your level and help you jump back into your fitness regimen to ensure you challenge yourself without injury after time off. Start Keeping Jersey Strong with a free session today!
Find these tips and more from this article’s original source here.
We couldn’t help but include a shot of our Regional Sales Director Kevin taking on the ALS Ice Bucket challenge!
You’ve seen all your friends throwing buckets of water on themselves, but you can’t seem to get your head around how all this bucket tossing is really helping ALS. Better yet, what does ALS stand for? You’ve come to the right place. In an effort to Keep JERSEY STRONG, we’re going to give you a breakdown on ALS and point out just how much of an impact the viral ice bucket challenge has made.
- Just by reading this article, you’re becoming more aware of ALS, so the challenge has checked one of its priorities off its list.
- ALS stands for Amyotrophic lateral sclerosis, also known as Lou Gehrig’s disease after the baseball player who was diagnosed in 1939. ALS is a neurodegenerative disease that affects the nerve cells in the brain and spinal cord. Over time, the brains’ ability to control muscle movements decreases, often leading to paralysis and death.
- About 5,600 people in the United States are diagnosed with ALS each year.
- There is currently no cure for ALS, its progression varies from person to person, and the disease appears to be mostly random.
- The donations from July 29-August 13, 2014 have already totaled around $3.6 million, compared to $28,000 raised in donates last years from the same amount of time.
- So while the flowing buckets seem a bit silly, they are helping make strides in ALS research as each person takes even a minute of their day to learn more about this disease, besides the many donations this viral challenge has prompted.
Have you taken the challenge yet? Show your Jersey Strong spirit and join in to raise awareness for ALS, we know many of our WoWzers already have!
For more info on the ALC Ice Bucket Challenge, check out this article’s source here, or visit alsa.org.
We believe in Keeping Jersey Strong through a balanced lifestyle; countering cardio with weight training, superfoods with some of our favorite cheat meals, and making the most of some of our rest days with yoga to stretch tired and sore muscles. While many female WoWzers understand the power of yoga and Pilates stretches allowing us to recover faster and train harder, we wonder why more of the occupants of the free weight area don’t join in on the fun. Today we’re breaking down the boundaries and giving you the tips of why more Jersey Strong men should head into the yoga studio to reap the benefits of a Vinyasa flow.
photo credit: Google Images
You may have your headphones on while you’re working out, but in between a song change we all know you can hear the huffing and puffing of someone trying to PR at the squat rack, without getting hurt. Yoga helps focus attention to your breath, alignment, and controlled movements, allowing you to both recognize and push past your limits to avoid injury. We think this one explains itself.
Guys find it pretty ridiculous when a woman avoids weight lifting by saying, ‘I’m not strong enough to lift weights,’ so you can imagine a woman’s surprise when they hear someone say, ‘I’m not flexible enough to do yoga.’ Not only will yoga make you flexible, it will increase your strength and mobility, qualities that are pretty necessary when lifting weights.
Maybe these points still don’t apply to you because you’re not trying to be a body builder, or an Instagram famous yogi, you just want to keep Jersey Strong staying healthy and living a balanced lifestyle. This is even more reason to drop in on a yoga or Group Centergy class. The increased mobility will help your golf swing, or just alleviate that pain you sometimes feel when picking up your grandchild. An hour focusing on your breath while holding Warrior I, will teach you how to stay calm when stressed, and serve as stress relief in general.
So guys, the next time you want to improve your Jersey Strong game, we suggest you try some yoga poses or join in on a Group Centergy, Yoga, or Pilates class to see how a new practice can help you in Keeping Jersey Strong!
We know many WoWzers are Keeping Jersey Strong and tracking their workouts with a Polar watch, but is that the best way to track your progress? With so many wearable fitness trackers out now, we have some advice to keep in mind to choose one that works best for your goals!
photo credit: Google Images
What we love about Polar watch is it’s ease of use. Monitoring heart rate while training motivates us to work a littler harder every time, and gives a good snapshot of our workout by timing duration. With quick results, there’s no need to plug anything into a phone to see results, or use our phone battery (we need to Instagram this after all!). Also, it’s much easier to wear on your wrist rather than have an iPhone strapped to our arm.
If you want a more detail on all of your activity throughout the day, wearables such as the Jawbone, Nike FuelBand and Fitbit are not only designed to be worn all the time, they pair with your smartphone to manage your progress 24/7. Track your daily activity, workout, and even your sleep patterns. We love these bands to get a better idea of our overall healthy choices, and even see the silver lining in not being able to get an immediate look at our heart rate like you would just by glancing down at your Polar device. You can challenge yourself to go the whole day and later see how many steps you’ve made, forcing yourself to take the stairs or park the car a little further. Or, you can plug in to your phone fast for a quick update. However, this does then give you a bit of a dependency on a second device, as you could not check your progress without your phone or computer.
Do you use a fitness tracking device to gauge your progress? If so, what works best for you? Let us know in the comments below, we love to hear how WoWzers are Keeping Jersey Strong!
Weight loss is definitely a commitment for the mind and body, but we also think it is a goal that does not have to be overcomplicated. Every WoWzer will have a specific way that works for them, but there are some key components to weight loss to keep in mind that will benefit anyone Keeping JERSEY STRONG.
image source: Google Images
Drink up. Start each meal with a glass of water. Staying hydrated will make you feel full and prevent you from overeating.
Dress up. Your salad that is. A simple vinaigrette dressing for you salad will cut down calories from your regular dressing for an easy swap.
Sweeten up. Dessert after your meal helps signal to your brain that your meal is over, but that’s not a reason to overindulge. Keep some dark chocolates, we suggest individually wrapped, on hand for a quick sweet treat to curb your dessert craving.
Measure up. Sitting at a desk or on the beach? Measure out snack portions beforehand rather than eating pretzels or nuts right out of the bag. Before filling up your dinner plate, grab a smaller plate to dole out true portion sizes.
Eat up. That’s right, eat regularly throughout the day. Going too long between meals will turn your hunger into cravings, making you more likely to make an impulse choice on lunch or dinner. Having regular snacks throughout the day, in the correct portion sizes, will keep your blood sugar more level and avoid your desperation for that slice of pizza.
Drink up. Water can get boring, so infuse with lemon, lime, or even cucumbers for a tasty drink. Avoid consuming extra calories from juice, soda or a large pour of wine.
Need help making time for exercise or choosing what meal choices are best for you? Our personal trainers can guide you on a path that is right for YOUR weight loss journey! Try a free session today!
For these tips and more, check out this article’s original source here.
We are in full summer mode, but are you still drinking water as usual? If you are trying to stay hydrated drinking several ounces of water a day, you may not take into consideration the additional water your body is losing in the hot weather. So put down the heavy gallon and read on to find some tips on how you can hydrate sans water bottle for a JERSEY STRONG workout!
photo credit: Google Images
Enjoy your snacks raw.
Raw fruits and veggies are powerhouses for water. Snack on raw veggies like peppers, baby carrots, and berries, all of which are 80-90% water throughout the day (just be sure to wash them first). Our bodies naturally crave raw veggies in the summer, and for good reason. By snacking on raw fruits during the day you’ll be sure to not only keep up your hydration level, you can curb your appetite as well.
Don’t forget your cukes.
Cucumbers are 95% water, so when you need some extra taste juice a cucumber for a refreshing drink on a hot day. If you’re not into juicing, slice and add to a sandwich, throw in a snack bag to munch on, or hollow out and fill with some tuna salad! Cucumbers are inexpensive and versatile so you can eat or drink this veggie however you please!
Make the most of your chia seeds.
We love these little superfood seeds, but if not consumed properly they could do more harm than good. Chia seeds can expand up to 10 times their original size, so if you are not soaking them before consuming, they may be absorbing your water instead! To avoid this, we like to soak about three tablespoons of chia seeds in a cup of water or almond milk to create a chia gel. Every time you go to add to a smoothie or oatmeal, just take a scoop of your gel from the fridge and enjoy!
Coconuts that is! We love coconut water and its natural hydration effects as opposed to sugary sports drinks. Swap out a bottle of water for your favorite coconut water or make coconut water ice cubes to add to your water for a more mild taste.
For these and more hydration tricks, check out this original article here.
Heading to the gym for a cardio session? Think twice before you attempt a ‘fasted’ workout. Be sure to not only fuel up for your workout, but also make sure you store the right nutrients to avoid stomach cramps, headaches, or dizziness.
photo credit: Google Images
2 Hours Before
If you’re hitting the gym after work, beginning to think about your cardio session 2 hours out is a great idea to ensure optima preparation. Aim for a 300-400 calorie meal full of carbs, protein and healthy fats. Try some of these options:
- Cooked quinoa with grilled chicken
- Whole wheat pasta with cheese and veggies
- Peanut butter and jelly sandwich
- Greek yogurt with fruits and granola
Try to avoid fiber rich veggies and high fat food that will be hard to digest.
1 Hour Before
It’s not to late to fuel up for your workout. Grab a 150-calorie snack with carbs that are easy to digest and low protein.
- Banana and handful of cashews
- Cheese stick and carrots
- Whole wheat toast with peanut butter
Avoid gas-producing fruits that may cause stomach cramps.
15-30 Minutes Before
You have some energy you need to get rid of and don’t know if 15 minutes is enough to have a snack and not get sick. Don’t worry, with these light snacks you can fuel up and hit the treadmill for a JERSEY STRONG workout!
- Half a banana
- A few saltine crackers
Avoid large servings of protein and carbs or high-fiber foods like a granola or energy bar high in calories.
For more snacking ideas and this blog’s original source, click here.
With 6 months down, it’s time to check up on our New Year’s Resolutions. Have you already conquered a goal on your list, making progress, or fallen off the track? This halfway point is a great time to take your goals into consideration and realize it’s never too late to get motivated again!
One WoWzer who went full steam ahead toward her goals is Carmen F., member of WoW North Brunswick, who was our Grand Prize winner for Shed It for the Shore! Dropping an incredible 35 pounds by Memorial Day, Carmen is definitely Keeping Jersey Strong this summer!
Carmen F. holds a matching donation to the NJSPCA!
Carmen won the maximum $2,500 for conquering her weight loss goals in the Shed It for the Shore contest, and chose the NJSPCA for the Jersey Strong Foundation to make a matching donation in her name. The NJSPCA will allocate this donation to animals that are rescued from disasters like Hurricane Sandy in New Jersey.
Is your 2014 fitness progress falling to the wayside? If it’s still on your mind, we think you are that much closer to getting back on track! Take a look at what might be preventing you from reaching your goals.
Do you make excuses for hitting the gym after a long day of work? Be honest with yourself in when you’re more likely to get a workout in. If you know you will probably make an excuse after work, it’s time on trying to become a morning WoWzer! It may take some time to create this habit, but we believe you’ll be happy with your decision. Not only will you get your workout done early, but you’ll feel energized to take on the day and have plenty of time to enjoy the evening sunshine after work.
How will you be tackling the second half of the year to achieve your goals? Check back for more tips on getting re-motivated!
Congratulations to Carmen on her Grand Prize and her incredible weight loss journey! Carmen trained with person trainer of WoW North Brunswick, Obi, who now has 4 recent I Lost It winners!
In case you missed it – we reposted a list of breakfast choices we’ve been dying to try. So after some morning cardio for our Friday, we tackled a certain chocolate peanut butter protein shake. We were excited to feel like we were eating Reese’s for breakfast, and even more excited to know we weren’t going to feel any guilt about it the rest of the day. After our mornings research, it’s safe to say this shake will pack in the protein for a Jersey Strong morning!
Our chocolate peanut butter cup protein shake made for a Jersey Strong morning! (We saved the dark chocolate chunk for later…)
Our chocolate peanut butter cup protein shake included just three ingredients: 1 scoop chocolate casein protein powder, 1 heaping tablespoon natural peanut butter, and about 3/4 cup of chocolate coconut water. (We used Zico chocolate coconut water, that is also a great treat by itself!) That’s at, add all to your blender or NutriBullet, add ice, and watch as it turns into a creamy protein shake that tastes more like the best milkshake you’ve ever had. We love this shake as it is not too sweet and overwhelming post workout or for breakfast, yet it still tastes indulgent for a snack any time of day.
How do you work protein into your day? Do you use a food source, protein powder and water, or do you make a more smoothie style shake? Protein or not, share your smoothie recipes with us to try out!