Hydration Nation

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!

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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!

Go nuts!
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.

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Fuel Up for Fitness

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
  • Applesauce
  • A few saltine crackers
  • Raisins

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.

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WoW Member Sheds 35 Pounds for the Shore

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!

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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!

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The Protein Shake You’ll Want to Work Out For

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!

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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!

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Maintain JERSEY STRONG Energy

Work Out World

Image: Google Images

The days are longer, the temps are warmer, but you’re feeling like your energy levels are lower that you’d like them to be. Before you grab one more cup of coffee for an extra boost, see what might be draining your energy so you can get back to Keeping JERSEY STRONG all day long!

Whenever you’re feeling a slump in your day, you should immediately reach for more water. Dehydration will drastically decrease your energy levels, but rehydrating will wake you up as if you just had a shot of espresso! Keeping hydrated is even more important during the summer months when sweating will cause you to dehydrate much quicker than usual.

Often times when you’re feeling drained from your day, your workout is one of the first things you skip, but really, your workout will give you more energy to tackle the rest of the day! If you’re not feeling up to hitting the gym, try doing some jumping jacks and lunges, or a small warm up, once you start to feel a workout, you’ll remember how great you’ll feel after to get the energy to hit the gym.

A sluggish feeling could also be the result of not consuming enough iron. An iron deficiency will cause you to feel irritable, weak, and unable to focus. So the next time you realize you’re still feeling tired even after a few days, try boosting your iron with foods such as lean beef, kidney beans, dark green leafy vegetables or even eggs and pair with food high in vitamin C to improve absorption.

Want to make the most of your energy? If you feel unmotivated to hit the gym, having an appointment with a personal trainer will help keep you accountable for your fitness and ensure you make the most of your time at the gym. Try a free session today!


For these tips and more click here.

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Sitting Strong

It can be frustrating to feel your body sitting for 8 hours a day when you’d much rather be getting your workout in. To avoid feeling glued to your desk chair, we have a few new habits you can fit into your workday to add more consistency to your JERSEY STRONG lifestyle!

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photo: Google images

The best way to break up long hours of sitting is to get more walking in! Think you don’t have enough time to get a walk in? Find the furthest parking spot and make it your best friend. A few extra minutes before and after work could mean all the difference in making your body feel less static. If you’re feeling really adventurous you can choose an extra walk at your lunch break! Grab a few coworkers and make it a time to catch up.

Is your office on the second or third floor? We’re not encouraging you to walk 10 stories before work, but trading the elevator for a couple flights of stairs will make you feel much better about sitting the rest of the day!

If you’re feeling stuck at your desk all day, before you send that next email, walk across the room and talk to your colleague. You may just find where their desk is.

Make Sunday your night of planning. Schedule when you’re going to get your workouts in, and even try preparing meals for the week or next few days. Preparing ahead of time sets your schedule up around your workout so you’re less likely to skip it. If prepping a few days at a time is a lot to take on, start by making a bit extra at dinner. Set aside part of your meal to take to lunch the next day.

Preparing for your workweek doesn’t end with a packed lunch. Pack snacks like dried fruit or raw nuts to avoid midday sugary cravings. Grab a reusable bottle (we love the ones with a filter included) and commit to drinking so many ounces throughout the day.

What are some of your daily habits for a consistent healthy lifestyle? Let us know how you are Keeping JERSEY STRONG in and out of the gym!

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Write Down for Weight Loss

Have you been struggling to lose those last few pounds, or maintain the weight you lost? One of the best ways to lose weight, or maintain your healthy lifestyle is consistency, and an overlooked method to tracking your consistency is with a food journal. You may be thinking you’re diet is healthy and working for you, but by tracking your meals, snacks, and even that extra handful of almonds, you might find just what is hindering your weight loss goals. Don’t let summer picnics derail your fitness! Enjoy the foods you love in moderation by tracking what you eat in a handy food journal!

Weight Loss Tips

photo credit: Google Images

Nowadays you can download great apps like MyFitnessPal to help you log your meals. If you find that’s taking too much time out of your day, keep a pen and paper with your to journal the old fashioned way, or just log it into your app all at once at night. This could also help if you find yourself somewhere without Internet access (think vacation!).

Whichever method works for you, just be sure to write down your food and snacks immediately! You don’t want to forget even a small snack, or the size of it. If you don’t have pen and paper on hand, make use of the notepad feature on your phone, we don’t want you to have any excuses not to log your food!

If you’re not using an app, some helpful notes to make in your food journal are the date and time of what you are eating. This can help you when you look back over time to dig deeper into your eating habits. Do you eat more when you haven’t had breakfast? Are you skipping lunch and binging too much at dinnertime? While you may think you’re only indulging in these bad habits rarely, you might find that you are giving into this bad behavior more often than you think!

Don’t know what to do with your journal entries? Our personal trainers can help you create a fitness and lifestyle plan that works for you! If weight loss is not your goal, food journaling can help you maintain your fitness level, or focus on other goals. Try a free Personal Training session and keep JERSEY STRONG with us today!

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Workout Weigh In

Some of our favorite JERSEY STRONG workouts take us a few steps away from heavy machinery and make us utilize our own body weight. You have often heard of body weight exercises as an alternative for those days you can’t hit the gym or need to get a quick workout in, but we think you can make bodyweight workouts your go to anytime, especially at the gym! Here are a few tips to take you into the world of bodyweight workouts.

Work Out World

photo credit: Google Images

Since body weight training is different from weight lifting, if you are going to be focusing on one more than the other, you may need to switch up your diet. Instead of using extra mass for momentum and leverage as you would for typical weight lifting, you’ll want to get as lean as possible when concentrating on body-weight workouts so that extra mass doesn’t limit your exercises. Make some adjustments to your diet, such as limiting sugar and carbs and upping your protein intake, which will help your summer prep too!

Body weight workouts are beneficial because your muscles can only recognize time and tension, they don’t differentiate between body weight and a barbell. You can experience muscle growth with a challenging exercise, without needing to add weights.

One of the most important aspects to keep in mind during your body weight workouts is to focus on form. The experts at Men’s Health Magazine recommend this tip to remember: “Vertical shins for lower-body moves, vertical forearms for upper-body ones.” Proper form will not only ensure the best results fro your goals, but they will also minimize the chance of injury and stress on your joints.

We love body weight exercises because they require skill and balance, so you’re working your mind as well as your body! By introducing body weight workouts into your weekly routine, you’ll learn a new set of exercises to master while seeing desired results!

Not sure what works best for you? Consult one of our personal trainers to see how body weight workouts could fit into your fitness routine or to learn a few TRX exercises.

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Beat the Breakfast Blues

Not only are we looking forward to celebrating mom this weekend, the next thing that comes to mind is Mother’s Day Sunday brunch. If you’re looking to celebrate without overindulging, we have a few breakfast ideas to keep you, and mom, on track this weekend!

Jersey Strong

photo credit: Google images

You may have rushed around for some last minute shopping this weekend, or are scheduling visits to all your favorite moms. Instead of reaching for a cup of coffee, go for a cup of green tea with catechins that help for a healthy liver and speed up your body’s ability to produce detoxifying enzymes, which you made need if you had one too many mimosas.

We know you want to indulge at brunch, but instead of eating more calories at one meal than you should all day, try to opt for a satisfying breakfast like oatmeal. You can dress it up with fruit and cinnamon or honey while the whole grains help detox for a healthy gut! It may seem like a simple breakfast, but with a few add-ons you may discover a new favorite AM meal!

If you enjoyed a bit little too much from the bacon platter, add a side of asparagus to your eggs. With both prebiotics and probiotics, asparagus has fiber to de-bloat your full belly and keep your digestive tract healthy. Carry this healthy habit with you into the week with some steamed asparagus and a poached or hard-boiled egg for early morning breakfasts!

Are you celebrating mom with a heart healthy breakfast this weekend? Let us know your tips for healthy brunching!

We’re wishing our favorite founding mom, Mary Roma, a special Happy Mother’s Day this weekend!


View this article’s original source here.

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The Road to RAD

We’re only about 5 weeks away from the raddest time of the year and it’s time to kick it into high gear, not only to get ready to hit the beach for Memorial Day, but to run RAD the following weekend! Color Me Rad Jersey Shore is only five weeks away, but it’s plenty of time to get used to the distance to ensure a fun, RAD, and JERSEY STRONG day!

Color Me Rad Jersey Shore

Register Now!

First things first, if you haven’t already REGISTER TODAY to get the lowest price you’ll see before the race! There’s another price increase tonight, and we would hate to see you pay more to get RAD. So, head on over to colormerad.com now (yes, even before you finish reading) and register with promo code WOW.

Now that you’re all registered, there’s no turning back now, not that you’ll want to because you’re getting ready for the most RAD time you could have. Before you get running, always make sure you are properly warmed up to avoid injury. Try some high knees, butt kicks, and lunges to increase flexibility and strengthen muscles and joints.

You aren’t expected to start running three miles next week; this is a distance you can gradually ease yourself into. A good plan to find is one that allows you to run/walk three days a week, while cross training 2 days, and saving some time to rest. Cross training can incorporate anything from a cycle class instead of hitting the treadmill, rowing, strength training with weights, or taking your favorite Group class! A good goal for your first week is 20-30 minutes of cardio three times a week. Once you become more comfortable with your new cardio routine, begin to add time or mileage to your cardio day workouts.

Do you really want to see some results for summer? Talk to one of our Personal Trainers that can help you find the best workout plan for your individual goals! By working more cardio in your workouts gradually over the next month, you’ll be ready to get RAD with us in no time!

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