There’s good reason to celebrate the entire month of March, it’s National Nutrition Month! So feel free to pop bottles (of your favorite Blueprint juice), take some extra shots (wheatgrass shots, obviously), or get wild and spent your weekends at your favorite barre (see what we did there?). Follow our tips to help you make nutrition your top priority this month!
Image source: Google Images
With most of the month ahead of you, create a plan of how you want to incorporate nutrition into your lifestyle. Remember the saying “fail to plan, then you plan to fail,” and don’t make failure an option. Create a weekly menu and hit the supermarket on a day that works for you. By planning your meals for the week, you’ll never have the dreaded ‘what’s for dinner’ question, or a reason to hit a fast food joint at the last minute.
A plan will also help you buy what is necessary for your weekly menu and not stock up on unhealthy foods you don’t need in the house. Whether or not you prepare meals in advance, only having healthful foods available means you will only eat healthy foods! It’s that simple; get rid of the foods you don’t want to eat, and we have a feeling when that 9pm craving hits, you won’t want to run out to the store and you’ll be snacking on baby carrots instead!
Finding it hard to fit in your fruits and veggies? This month try subbing a piece of fruit or a raw veggie snack with your lunch instead of chips. After a workout you may be craving several quick foods that will obviously be a bad choice, but fruit or veggies can give you a satisfying crunch and curb your hunger.
While planning out your meals for the week, you may want to reconsider the order of your calorie intake. Saving the biggest meal for dinner? By making breakfast and lunch your biggest meals, you’ll find yourself needing a smaller dinner and limiting nighttime snacks.
What nutritious swaps are you making this month? Need an extra boost of motivation? Enlist the help of our personal training team to help you make healthy food choices as well as the training it takes to tie your healthy lifestyle together!
To read this article’s original source click here.
If you haven’t been sick yet this chilly winter, chances are you definitely know someone who has come down with a nasty stomach virus or flu. If you have, you understand the hunger feelings after a few days being sick, yet a little skeptical of what you should be eating. We have some tips to help you reemerge into your past life of eating your favorite foods and getting a hard workout in without making your ill stomach worse than it already feels.
Photo Credit: Google Images
While you may be going a bit stir crazy stuck in the house for days on end, its important to catch up on rest. We know you’ve heard this before, but your favorite primetime TV show is going to have to wait because it is most important to find yourself in a more valuable, deep sleep around 2am (that means getting to sleep earlier!), than trying to catch up by sleeping in.
When you do head back to work feeling a bit better, you should consider making that the extent of your daily activities. The happy hour at your favorite bar may have to wait for another week. Instead grab a book, catch up reading your favorite blog, or rest up watching a movie.
When you’re on the road to recovery, you begin to think about your favorite foods you’re craving after a few days stuck on soap and saltines, but before you rush to get a not-so-nutritious meal, keep in mind some foods that will actually help you feel better faster. Make sure to drink plenty of fluids to rehydrate and also flush out excess mucus from a cold. Avoid dairy to avoid an extended mucus issue and instead stick with food that is easily digestible like rice, toast, and saltines. Look to fresh fruits and veggies for antioxidants that will give you immune system the boost it needs to fight off any lingering infections.
Now to our favorite part, getting back in the gym! While we love seeing our WoWzers every day, when you’re feeling under the weather we appreciate you taking the time to rest up, recover, and most of all keep your germs contained. As long as your fever has subsided, you’re good to hit the gym, even better knowing that heating up your body can help you recover faster. At the same time, we encourage you to take it slow when first getting back. Realize your body may be dehydrated and you may need to work up to the same routine you were doing only a few days prior.
For more tips and to see this article’s original source, continue reading here.
What is one thing Olympic U.S. figure skater, Jeremy Abbott, made sure to bring to the Olympic Village in Sochi? A mattress. After having an uncomfortable sleep experience in Vancouver, he realized getting a good night’s sleep before his performance was worth the extra luggage. But even that didn’t work out when Abbott decided to leave the Olympic Village.
Don’t let this happen to you! (Photo credit: Google Images)
Abbott has made a clear point that sleep is key to your performance no matter what sport you are partaking in. While we’re always focusing on putting in our best effort at the gym, proper rest allows you to recover better from previous workouts and help you perform your best the following day. Especially, when competition becomes just as mental as it is physical, it is important to have clear, well rested mind.
Feeling a little scattered lately? After catching up on some z’s you’ll realize just how much sleep matters! Sleep deprivation causes a snowball effect on your health. Your lack of sleep will cause stress attempting to get things done on less energy. In turn, you’ll start to recognize bad choices being made because you’re thinking with an unclear mind. And don’t think about time to clean. While trying to constantly catch up on work and sleep, organization won’t be your first priority. Soon, you’ll start to look as bad as you feel with signs of stress like dark under eye circles and faint wrinkles.
Be sure to rest properly from hard workouts. We’re fans of incorporating classes like yoga and Group Centergy and foam rolling into our weekly routine to make sure we’re stretching all of our worked muscles! How do you make sure your body gets the proper rest?
Find Abbott’s original interview and more reasons to get a good night’s sleep here.
Sharing a box of heart shaped chocolates isn’t the only way to spend some time with a loved one this Valentine’s Day weekend. Whether you’re celebrating a relationship or a friendship, make the most of your bonding time with a Jersey Strong partner work out. Try these exercises to turn your significant other into your ‘swolemate’ in no time!
Photo credit: Google images
Dancing isn’t for everyone, but you can practice what we like to call a ‘gym-tango’ with these partner lunges. Stand face to face with your partner; take a step to lunge forward as your partner is forced to take a step into a lunge back. Not only will you get a great leg workout, you’ll also be able to spend some close face-to-face time at the gym!
Want a closer interaction and a killer workout? Heart opening side planks not only sound great for Valentine’s Day and are always a great exercise, but they can be fun to do with a partner. Start out slow by doing these back-to-back with your partner; working on your core, hip stability, and back strength while also chancing some butt-to-butt contact. Who thought side planks could be so romantic? Take it a step further by passing a weight to each other while in your plank position, and then lift the weight with your free hand as your extend into your heart opening side plank.
Work your chest and shoulders with your ‘swolemate’ by performing some hand-slap push-ups. In push-up position face your partner, leaving about a foot of free space in between. In between a push-up, reach with your right hands for a slap; after your next push-up, reach with your left hands. Alternate during your set to not only spend time at the gym together, but encourage your hard work with a hand slap and even push out a few more reps!
So get a friend or your significant other and give them the gift of health this Valentine’s Day weekend! If you need to work off an extra box of chocolates you couldn’t keep your hands off of, don’t worry, our WoW trainers can help you get back to beach body training in no time!
Find the original source for this article here.
We are pleased to announce that the The Jersey Strong Foundation® continues the mission of KEEPING JERSEY STRONG beginning our partnership with Habitat for Humanity of Monmouth County this past weekend, providing appliances for a family in need rebuilding their home due to the effects of Hurricane Sandy.
Appliances were delivered to the first home of the partnership, currently in the midst of construction in Union Beach. After being completely demolished following Hurricane Sandy, Habitat for Humanity has been rebuilding the house with the help of volunteers and is nearing the finishing stages to install appliances.
This is the first of three such families that the Jersey Strong Foundation will be partnering with Habitat for Humanity to help in the first quarter of 2014.
Stay tuned for more updates on how and where we are KEEPING JERSEY STRONG next! We thank you for your donations of time, money and support to the foundation so we can continue to help the families of New Jersey recover and rebuild.
Habitat for Humanity volunteers and and home owner on site of house rebuild in Union Beach, NJ
Now that you have your Super Bowl menu picked out, or you just know the wing count you plan to eat, we have some tips to help you out to avoid a Sunday night binge for a JERSEY STRONG Monday Morning, and still get a few wings in.
Tip #1 Don’t wait all day to eat
You may put off eating or snacking throughout the day because you’re looking forward to all the chips, dips, and deliciously fried finger foods at your disposal during the game. While you may love a day off in the kitchen, don’t go to the party hungry. This way when you get to the party, you will still be able to enjoy all your favorites, but you won’t feel the need to over eat all at the same time. Moderation is key!
Photo credit: Google Images
Tip #2 Hydrate
Just because you’re not playing football, it is always important to stay hydrated, and, more importantly so, when you plan on eating and drinking alcohol. Staying hydrated will also fill you up enough to enjoy the snacks you’ve been thinking about all week without going overboard. We’re fans of having a drink of water in between every alcoholic drink to combat a tiresome Monday morning. Also, drinking alcohol can promote increased appetite, so instead of filling up on snacks, you’ll be able to hydrate and feel full at the same time.
Tip #3 Rest Up
Your body doesn’t want you to be tired for the game either, that’s why if you’re lethargic it will signal you to crave simple carbs and sugar, making you seek out unhealthy foods you normally wouldn’t. Give your body some natural energy and rest up in advance or grab a nap Sunday afternoon!
Tip #4 Stay Active
While you may have a lot to get done before the evening, always try to stick to your workout regime if you are already on one. This not only helps you reach your goals, but it keeps you consistent. With warmer weather expectations for this weekend, don’t hesitate to get outside and throw a ball around yourself!
With these tips and healthy recipes on your radar, you should have no problem navigating your Super Bowl party. Also, don’t forget to designate a sober driver if you plan on drinking to ensure everyone has a safe and JERSEY STRONG Super Bowl Sunday!
Click here to view this article’s original source.
The Super Bowl has a way of ruining our Jersey Strong New Year’s resolutions just when we thought the holidays were over. Instead of emerging out of a food coma of guilt Monday morning, try out some recipes that are fitness friendly, or have a taste test for Grammy or Pro Bowl Sunday, whichever you’ll be taking part in Sunday night.
We can’t resist fresh guacamole.
(Photo credit: wholeliving.com)
You can usually find us next to a bowl of fresh guacamole on Super Bowl (really, any football) Sunday. Packed with flavor from fresh veggies, guacamole satisfies our taste bud with healthy fats.
On cold winter days, another favorite snack is a warm crab dip, but these recipes often come packed with something creamy or full of fat our diets just don’t agree with. To get some of that seafood flavor we love, we’re substituting it with a low-carb salmon dip and endive leaves in place of our spoon for a great crunch and a healthy alternative.
Hummus has definitely been on our grocery list since January 1, but sometimes we just need to switch it up. For game day were putting some more color on our appetizer spread with a sweet potato hummus. We never say no to some beta carotene from these orange hued friends, and we don’t think yours will be able to resist either! Want to spice up your usual hummus? Add flavor with ginger, cumin and cilantro for a new take on an old favorite.
We love chicken at our football gatherings, the protein is filling and wings are just so easy to both eat and serve, but the deep fried factor does not coincide with the beach body we’re working towards. While there’s plenty of baked chicken wing recipe options, we’re planning a whole new take on chicken this year. Spice up your party with chicken quesadillas! Quesadilla wedges are soft, gooey and a bit crunchy, making it a perfect snack no matter what you’re craving. We also love that they can be spiced up with just a few adjustments, and filled with protein and fresh veggies. Cut into wedges for guests to pick up and go so everyone gets a taste!
Find these recipes and more from wholeliving.com and let us know what healthy alternatives are making your Sunday night football menu!
Are you constantly gathering fitness tips you hear from friends or online? Remember no two WoWzers are alike and every fitness plan varies for what may work perfectly for you. We have some tips for fitness habits you shouldn’t follow, straight from one of the biggest motivators herself, Jillian Michaels!
Get more info today and be registered to win!
Sometimes it can be hard to plan time to eat around your gym schedule when trying to make time to fit in a workout whenever possible. But don’t settle to attempt your workout on an empty stomach. This has often been encouraged to burn more fat, but doing so can make you feel tired, sluggish or even dizzy while at the gym. With safety in mind, we think working out with the proper fuel for your body allowing you to kick the intensity up a notch is the best way to take advantage of gym time!
With energy to tackle your workout, now you can hit the intensity needed to burn fat. Remember, you get what you give, so the only way to see results is by giving it your all! Michaels suggests subtracting your age from 220 for females or from 226 for males to calculate your maximum heart right. Got the number? Now kick it up the intensity for a Jersey Strong workout!
We love a good JERSEY STRONG cardio workout, but that doesn’t mean we’re hitting up the elliptical every day. Switching up your workouts will help you avoid getting stuck in a rut, which is important if you have New Year’s resolutions you’re tackling. It’s also important to switch it up and add strength training to your routine.
Need help deciding which fitness tips are right for you? Enlist the help of one of our Personal Trainers, or get more info now to compete in the Move It and Lose It competition to tackle your New Year’s resolution in just 8 weeks!
Find these tips and more here.
We’re excited to let you know that Obi, a personal trainer part of the WoW North Brunswick team, has led one of his clients once again to victory as the I Lost It at WoW Money Diet champion! Not only did Michelle V. lose 40 pounds, she is now a two-time champ of the I Lost It at WoW competition as the Shed It for the Shore 2013 winner! And Obi? Well, this WoW North Brunswick trainer has now led three consecutive WoWzers to the Winner’s Circle! The Money Diet rewarded Michelle $3,000 from WoW for her hard work, and her trainer Obi $1,000 for his dedication to Michelle in helping her reach her goal.
The Money Diet winner, Michelle V. and her Personal Trainer of WoW North Brunswick, Obi celebrating 2 wins!
Congratulations to all of our Jersey Strong contestants of The Money Diet!
Here are our first runners up:
Tinton Falls: Shaun C.
East Brunswick: Alicia L.
Middletown: Linda R.
Freehold: Andrea C.
Ocean: Arlene R.
Menlo Park Mall: Melissa K.
Robbinsville: Doug C.
Wall: Lisa M.
We love the determination of our WoWzers, not only did Michelle commit to an intense 8-week training schedule, she did it twice! However, we understand it can be tough finding the motivation to achieve your goals over time so we have some tips to help you overcome any hurdles you’re facing and reach the finish line!
- Mix up your routine – Feel as though you’re in a slump with your workouts? Try out one of WoW’s Group Training Classes! Even if you don’t become a regular to a class, switching up your routine every now and then will give you something new to look forward to, and can even help you realize something new you’d like to concentrate on!
- Commit to your workout buddy – We know that exercise loves company. When you enlist your workout buddy, each set up a ‘pass day’ jar. If you decide to pass on the gym one day, $5 goes in your jar and vice versa; when you hit $20 you have to buy your buddy a gift! We have a feeling you’ll be missing less workouts.
- Treat yourself -You put in a lot of work, and sometimes it can be a long journey to reach your goals. Just keep in mind the journey to your best health is always worth it. If you’re feeling discouraged, reward yourself for your hard work with a halfway gift. You’ll feel motivated and refreshed to pursue the rest of your journey, knowing the end result will feel even greater!
One of this biggest ways to keep yourself motivated is to make yourself accountable for your workouts, whether it is personally, to a gym buddy, or even a trainer. Want to be featured as the next I Lost It at WoW winner? Get more info today for Move It and Lose It starting January 23, if your goals don’t motivate you, we know our personal training team will!
Find these tips and more here.
With 2014 resolutions set, we’re excited to have new WoWzers in the gyms with us tackling goals, as well as WoWzers continuing their efforts of Keeping Jersey Strong! Whether you’ve been a dedicated gym exerciser or just beginning a gym routine, we think these gym etiquette tips are some good rules for everyone to take a read!
WoW Freehold photo courtesy of trainer Alex Hurwitz
We love circuit workouts but the gym is not a restaurant, and you cannot make reservations! You may be alternating your exercises, but you wouldn’t want to wait either for a machine either. Sometimes your workout has to keep other exercisers in mind and share necessary equipment.
If you’re not alternating exercises you may be focusing on one piece of equipment, but once again, it’s important to keep other gym goers in mind when staying on one machine for too long. Really, we just want you to get the most out of your workouts by working various muscle groups. So don’t spend too much time concentrating on one exercise, mix it up and make the most of your time at the gym this year!
When you find yourself waiting, we understand it stinks, but WoWzers, patience is a virtue; keep some distance. You would hate if you felt someone hovering close to you just as you were tackling the best part of your day!
Some days you can just take the Keeping Jersey Strong motto to a whole new level. Especially during flu season, always be sure to wipe down machines when you are finished to kill bacteria and viruses to make sure all WoWzers stay Jersey Strong.
Lockers are for everyday use. We love that our members feel like they are home, but locks are to be taken off after your workout when you leave the gym, this allows all members to have space when they arrive!
Gym etiquette is not only simple, but stems from the same things we have always learned, share your things, clean up after yourself and try new things! Let us know in the comments, what are some gym etiquette rules you keep in mind?
Find more gym etiquette tips and this article’s original source here.