How to Get Back on Track After Overeating: 9 Tips for Recovering from Binge Eating

So, you’ve overeaten. That’s okay, most of us do it once in a while. With our favorite foods in front of us, it can be hard to stop sometimes. However, the aftermath often has us feeling bloated, full, and sometimes a bit upset with ourselves. It can be hard recovering from binge eating but to help you out, here are some tips on how to get back on track after overeating—both physically and mentally.

9 Strategies on How to Get Back on Track After Overeating

1. Get Moving

One of the best ways on how to get back on track after overeating is to get moving. By that, we don’t mean punishing yourself by spending extra hours slogging away in the gym. Punishing yourself is not the goal and you shouldn’t either. But it is a good idea to move.

After your meal, get up and go for a walk around the block or park. Just by doing this, you will help your body metabolize your food. It will also assist in alleviating the fullness or bloated feeling that you may be experiencing.

2. Stay Active

With this being said, make sure you stay active and keep your exercise regime. Don’t compensate food for exercise but just maintain your usual training to get back on track.

3. Hydrate

Hydrate, hydrate, hydrate. Another great tip on how to get back on track after overeating is to make sure you drink plenty of water to keep your fluids up. Drinking water can get your digestive system moving and speed up your metabolism. This, in turn, makes your body digest your meal faster.

In addition, drinking extra fluids means that you can reduce dehydration. In fact, it also helps to get rid of extra water that you are retaining so that you feel less bloated.

4. Get enough sleep

Make sure that you have an adequate number of hours of sleep. Depriving yourself of sleep will set you up the next day, filled with sugar cravings and hunger pangs. Do yourself a favor and make sure that you rest properly and get quality sleep. This way, you will wake up feeling refreshed.

5. Control your portion sizes

The next day, don’t skip meals. Skipping meals to compensate for overeating is not a good idea. In fact, it can have the opposite effect and lead to increased hunger or intense cravings. This can potentially lead you to binge eating even more.

Instead, get back on track with your diet and pay attention to your portion sizes. Make sure that you eat balanced meals that have vegetables, protein complex carbs and healthy fats. A more manageable and healthy option is to cut back a little on your carbs and fats for the next day or two. Keep it to a reasonable amount but don’t skip them entirely.

6. Focus on whole foods

Increase your vegetable and fruit intake and load up on plant-based foods. The extra fiber will help increase your satiety levels and leave you feeling fuller for longer. Focusing on whole foods as well, help diminish any sugar cravings that you have and feed your body the nutrients it needs.

It will give your mind a break and leave you feeling better and more refreshed. It will also help you get back on track with your goals.

7. Avoid the scale

It can be tempting to step on the scale and see how it has affected your weight. While the scale is not the most accurate way to measure your progress, it is often what people turn to, to track their weight.

Most people will weigh more after overeating. This may not be because you’ve put on weight but because of increased water retention from the extra sodium that was in your meals.

So if you are recovering from binge eating, step away from the scale. It won’t help you if you do; it can make you feel defeated or feeling worse.

Instead, follow these tips on how to get back on track after overeating before stepping on the scale, if you must.

8. Remember it’s about a healthy lifestyle

Putting things in perspective is a great way on how to get back on track after overeating. By reminding yourself, it’s about an overall healthy lifestyle, you can gain a new perspective. One day of bingeing is not going to completely derail your process or make all your previous efforts useless.

Remember that.

9. Forgive yourself

The most important tip you can learn on how to get back on track after overeating? Forgive yourself.

It is all too easy to fall into the trap of feeling like you’ve let yourself down or like you have just undone all your progress. But the truth is, this happens to everyone. We are human so sometimes we indulge a little too much in our favorite foods.

Focus on the next day and get back on track without punishing yourself or putting yourself down. This can do more damage in the long run that goes beyond just overeating. Forgive yourself and let it go. Tomorrow is a new day.

Become part of a supportive community with Jefit

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has an extensive exercise library database, as well as the ability to update and share your workout log. With your fellow Jefit members as part of your supportive community, you can share and help each other on a range of topics, including eating and nutrition, keeping each other motivated.

5 Bodyweight Exercises When You Can’t Get to the Gym

bodyweight exercises

Sometimes you can’t get to the gym. It might be because of bad weather, bad traffic, or maybe you just aren’t feeling the travel there and back. Instead of skipping your workout for the day, here are some bodyweight exercises that you can easily do in the lounge or bedroom. This way, you can fit in the daily exercise you need—without the need for any extra gym equipment!

Before we lay out all the great ways to workout at home, we have put together a workout for those days where you can’t make it to the gym. It’ll load right into the app if you’ve signed up already!

20 Minute Bodyweight Home Workout

Some of the Best Bodyweight Exercises You Can Do

Lunges

Lunges can easily be done using just your bodyweight. Stand with your knees slightly bent, legs hip-width apart. Then take one leg in front of you into a split position and squat down until the front leg is parallel to the floor. Bring your leg back to its original position and change sides.

The great thing about lunges is that you can really add variety and mix it up. Here are some changes you can make:

  • Step backwards with your leg instead of forwards
  • Instead of stepping back from your lunge back into your starting position, remain in the split position and lunge from there. Then after you have completed your set, revert back to the start and swap legs.
  • Walking lunges – Instead of staying in the one spot, move forward with each new lunge, alternating legs. This will really work on your balance as well.

Squat

Bodyweight squats are a great workout. To do the squat, stand shoulder-width apart and bend at the hips until your knees are parallel to your glutes. Make sure you keep your chest up, then stand up to the original position. Just like lunges, you can also change things up with the squat.

Here are some squat variations:

  • Pulse at the bottom instead of standing up with each rep.
  • Only stand up halfway before squatting down again (half squats)
  • Hold the squat at the bottom position to really feel the burn.

Tricep Dips

You don’t need a specific gym bench to work on your arm strength. You can use your bed, chair, or bench at home.

Sit on the bench with your legs bent in front of you. Push off the bench until you are supporting your weight with your arms. Lower your body to the ground, bending at the elbows. Push yourself back up to starting position.

This will give your triceps a good workout. If you want more of a challenge, instead of putting your feet on the floor, grab another bench or chair and place your feet on it so your legs are suspended between the two. Then repeat the same instructions to do the dip.

Make sure that whatever you use, such as a chair, that is is stable and can provide good support.

Plank

We can’t forget core work! The plank is one of the best bodyweight exercises. Get on the floor on all fours, using your forearms as support. Slowly extend your legs until they are straight. Squeeze your core, making sure your hips aren’t too high or low. If your hips are too high, your body will make an upside-V. If it is too low, your hips will be sinking to the floor in the middle. Your body should be in a straight line. Now, hold for 1 minute. If you can’t then go for as long as you can, trying to increase your time with each rep.

Try a side plank as well. This is when you turn your body to face one side, for example, leaning on only your left forearm. Lift your hips off the floor, making sure that you body is once again in a straight line. Extend the other arm into the air above you. Repeat on the other side.

Calf Raises

People tend to neglect their calves but it is good to get some calf exercises in. Stand on a step or block, something to make you elevated. You should be resting on the balls of your feet. If necessary, hold onto something for support such as a wall or chair.

Then lift off your heels as far away from the ground as possible. It should be like your standing on your tippy-toes. Bring them back down in your starting position, then repeat.

Want a challenge? Try doing single leg standing calf raises, which is balancing on one leg at a time only. Then repeat on the other side.

Make a Circuit

Now that you know some great bodyweight exercises, you don’t have to skip your gym time. Use these workouts and make a circuit depending.  You can also change it up depending on different variables.

For example, one circuit might be to do 1-minute of each exercise with 30 seconds rest in between. During that 1-minute, do as many reps as you can do, while performing the move with the correct form for 5 rounds.

In another circuit, you can also set yourself a goal, e.g. 20 air squats, 15 calf raises on each leg, that you have to meet before moving onto the next exercise. Superset it (no rest between each set) until you have finished one round of the circuit. Then repeat for as many rounds as you want.

Bodyweight exercises may use no or minimal gym equipment but they still can give you a killer workout. Try these bodyweight workouts for when you can’t get to the gym, so you can fit in your daily exercise.

Workout with Jefit

Need more ideas for bodyweight exercises? Jefit has a ton of them in our exercise library! Combined with a workout log, customizable workout planner, you have everything you need to have a great workout session. We even offer a members-only Facebook group so you can chat with other Jefit members! Join here today!

bodyweight exercises

5 Things to Eat Before and After a Workout and Why

What to Eat Before and After a Workout

Wondering what to eat before and after a workout? What you munch on can make a difference in your performance and how you feel. This is because there are certain foods that can help maximize your efforts to help make each training session a great training session. Here, we tell you what to eat before and after a workout, so you can reap the benefits every single time.

What to Eat Before and After a Workout: The Best Foods

Before a workout

There are some people who train fasted. People who train fasted might be those doing intermittent fasting, who exercise early in the morning or simply prefer to workout on an empty stomach. Then there are those who need to eat something before a workout. Eating prior to a workout can give you the energy you need to make it all the way to the very end. Like we mentioned before, there are some foods that can give you better benefits than others.

Avoid Fat

While healthy fats are beneficial to your health, before a workout is not the best time to consume them. They are slow-digesting, meaning that instead of giving you the energy to pump you up before and during your session, it can instead make you feel sluggish (which is the last thing you want to feel while training).

So limit your fat intake, especially if you are doing high-intensity workouts. But if you do need to eat some healthy fats, then it is best to save it for low-moderate intensity exercises.

Focus on Protein

Because you want to focus on losing fat and not muscle, protein is really important. It will assist in preventing muscle catabolism, which is the break down of muscle tissue. In addition, it will also aid in recovery and growth. So make sure that protein is on your meal list as an integral part of each meal.

Focus on Carbs

Carbs are also an important macronutrient to consume prior to a workout. However, the type of carbs you should eat depends on how soon after eating you plan to workout. If you are training 2-3 hours after your meal, then complex carbs are great. If it is anytime less, then simple carbs are the way to go.

What to Eat 2-3 Hours Before a Workout

Consume a source of lean protein with vegetables and brown rice. It’s a classic dish for a reason—it has a great balance of vegetables, protein, and complex carbs. Complex carbs release energy slowly so by the time you train, your body will be ready. Another great meal idea is a veggie omelette with a side of protein on whole grain toast.

What to Eat 1-2 Hours Before a Workout

Protein smoothie with fruit and veggies. Now is the great time to have that protein shake. To amp it up, add some fruit such as a banana or berries, as well as some greens. A handful of spinach, kale, or celery can help you fit in a serving of vegetables.

Oats. Get some carbs in with healthy oats, and add in some protein by mixing in protein powder. This is a versatile dish that you can mix up by changing the flavor of your protein powder. Also, you can include some honey to sweeten it up. This meal will give you slow-releasing energy that will keep you satiated throughout your workout.

What to Eat 30 Minutes – 1 Hour Before a Workout

Now is the time for simple carbs. They are great for 30-minute windows because they break down fast, meaning you will feel energized faster.

Banana. This is a favorite pre-workout snack. It is easy and convenient. It is made up of simple carbs, natural sugars and potassium. However, this is only stored in the body for a limited amount of time so only eat it when you are about to workout soon. Add some peanut or almond butter for some added protein.

Rice cake with peanut/nut butter. A great balance of carbs and protein. Also, it is pretty delicious!

Water

Make sure you drink before you even start exercising. This will keep your body fluids up, which is important as you will lose water through sweating. If you are exercising in the afternoon or night, then make sure you stay hydrated throughout the day.

After a Workout

It is critical that you eat after a workout to replenish the depleted glycogen stores you used during exercise. This will also help speed up the muscle recovery process. For optimal results, try to eat within 30-minutes to 1 hour of exercising.

Again, focus on protein and complex carbs. The protein will help with your muscles in recovery while also assisting in rebuilding new muscles. Carbs will replenish glycogen stores.

Some Meal Ideas

Protein Shake. A protein shake isn’t required after a workout but the reason why you may see people filling up those shakes post-workout is that it is a convenient way to quickly get that protein in. Choose your favorite flavor and try to mix in some fruit for some carbs like a banana or some berries.

Protein, vegetables and rice. If you are still confused on what to eat before and after a workout, you can never go wrong with this dish. This meal works just as well post-workout as it does pre-workout. It has a great balance of the important things you need to refuel your body. For a veggie option, try black beans as it is a great mix of carbs and protein as well.

Greek yogurt, berries and granola. Choose Greek yogurt over regular yogurt as it has more protein. The berries are micronutrients which can aid in muscle recovery, with a side of carbs in the form of granola. Delicious!

Chicken sandwich on whole grain toast with a side of salad/vegetables. Don’t like chicken? Swap it for beef, turkey, or even tofu and beans. This is a great mix of carbs, protein, and your greens.

Pita Bread and Hummus. Dip some yummy pita bread into hummus for a great carb/protein balanced meal. It’s a great vegetarian option for those who follow a meat-free diet.

Other Key Points

Now you know what to eat before and after a workout, don’t forget to stay hydrated. Water plays a vital role in your body—whether it is before or after training. So drink up!

A simple way to remember what to eat before and after a workout, just remember your protein, carbs, and vegetables. That should give you a good balance of the important nutrients and minerals you need.

Track Your Progress with Jefit

Jefit is a workout log app that comes with a customizable workout planner, schedule, and exercise routines. It also comes with like-minded people who can help you decide what to eat before and after a workout, share training tips, advice, and wins. Use the Jefit app to get on track with your fitness goals, and join our members-only Facebook page here!

What to Eat Before and After a Workout

Fitness Myths: 6 Tips to Separate Fact from Fiction

fitness myths separating fact from fiction

There are many myths that float around the fitness industry. While some myths can be harmless, others can actually hinder your progress and prevent you from setting off in the right direction from the very start.

To help make sure that you have all the best knowledge and information to hit your goals, here are some of the most common fitness myths that you may have heard, and some facts to set the record straight.

Avoid Believing These Common Fitness Myths and Get the Facts

Myth 1: Sit Ups/Crunches = Abs

A common misconception is that to get ripped abs, you need to do hundreds of crunches and sit-ups every day. This exercise only targets your abdominal muscles, and to get abs, you need to target more than just that muscle group and watch your caloric intake.

While this doesn’t mean that you should banish crunches from your training regime, just bear in mind that there are other really great exercises that may be even more beneficial in helping you sculpt and tone your core.

Other exercises such as leg raises, hanging leg raises, and different type of crunches such as decline crunches, air bike and oblique crunches are great ways to get those abs. Try a variety of exercises to target muscles in your front, side and back. Take a look at an exercise library, such as with Jefit workout app, that will give you some better ideas on what you can do instead.

Myth 2: The More You Train, The Better

Another myth that athletes and gym goers believe is that you don’t need rest days; the more you train, the faster you will generate results.

However, this fitness myth can have the opposite effect. Not incorporating enough rest days into your routine can lead to your body’s inability to recover properly in time for your next session. In fact, you will be doing yourself more harm than good.

Make sure you use a workout log to schedule in rest days so you do not skip them. By putting them into your regime, you will be more inclined to follow it.

Myth 3: Gym is a Solitary Activity

Many people believe that working out at the gym is a mostly solitary activity. You head in, put on your headphones, and do your workout and leave.

While it may be difficult to find other gym goers that can go to the gym at the same time as you, an alternative is to take advantage of the digital era and find an online community. There are many supportive people online in which you can turn to for encouragement, advice and even just to chat too. 

Myth 4: If You’re Not Sore, You Didn’t Work Hard Enough

Some gym goers take the sign that if you are sore then you had a great workout, but if not, then you didn’t work hard enough. Some may think that it is an indication that your muscles are growing. However, this one of those fitness myths that is not necessarily true.

Seasoned gym goers may not have felt sore the next day but it doesn’t mean that they didn’t do enough to get results. Especially if you have been training 5-6 weeks a day, your body would have been conditioned to your training so you probably won’t feel as sore as someone who is new to it.

It doesn’t mean you are working any less harder.

However, if you do wake up sore, try to use a foam roller to massage and loosen your muscles. Also, remember to stretch before and after your workout to minimize the chance of soreness.

Myth 5: Your Gym Workout Need to Be Long

Another one of those misleading fitness myths is that in order for your gym session to be effective, it needs to be long. For those who hate long, laborious gym sessions, this is great news.

Shorter, intense workouts may be more effective than longer workouts with less exertion or LISS (Low Intensity Steady State cardio). This is particularly useful for the on-the-go, busy lifestyle that most of us lead now.

This is why HIIT (High Intensity Interval Training) is becoming more and more popular by the day. As workouts are shorter, people tend to work out harder as opposed to reserving energy because they know they have a long session ahead.

However, this doesn’t mean to say that long 45-minute to one hour sessions are useless. It depends on your personal preference and whatever you can stick to consistently.

Myth 6: The Scale is the Best Way to Track Your Progress

People mostly step on their scale to track their progress. However, this method may give you incorrect information.

While it will show you your weight mass, it doesn’t differentiate between fat and muscle mass. This means that even if you are losing fat and gaining muscle, the number on the scale may not change. In fact, it may even increase.

It can be really dangerous and disheartening only using the scale number to track your results. There are other, more accurate ways to do so such as with tape measurements and progress pictures.

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has the largest exercise library complete with free workout routines to help mix up your training. It also gives you the ability to update and share your workout log with the supportive community. With Jefit on your phone, you will be hitting your fitness goals in no time at all.

fitness myths separating fact from fiction

Exercise Training Tips for Beginners

blank

By now, you should already have a mindset for success and your fitness goals in mind—what you want to achieve and why. Now, it is time to implement a plan that will get you closer to these ambitions. This article will give you training tips, the different types of exercises you can do, and the benefits of each.

Why you should exercise

Alongside a nutritious diet, exercise is critical to being fit and healthy. Strictly speaking, if your goal is to lose weight, you can do this without spending hours in the gym. But not everyone’s goal is to lose weight, and it also means you will be missing out on multiple health benefits from exercising.

Most importantly, exercising contributes to your health. It can prevent a range of health problems, as well as help to manage some of them as well. This includes arthritis, high blood pressure, and heart disease, just to name a few.

And it isn’t only your physical health that will benefit but your mental health. Exercise assists in relieving stress and anxiety, improves your mood with the release of endorphins, and can help boost your confidence.

The difference between body fat and muscle mass

Most of the time, when people want to “lose weight”, they really mean that they want to lose fat but maintain muscle. Exercise can really assist with shaping your body composition so you have less fat and more muscle.

Does this really make a difference in how you look? The answer is yes.

A person who weighs 150 pounds with a high body fat percentage and lower muscle mass will look different to another person who also weighs 150 pounds but with a lower body fat percentage. The latter will look more toned and shapely.

So exercise is vital in working on that body composition.

Training Tips: Cardio vs. Weights

There are a plethora of workouts you can choose from, and the main two categories that are most talked about are cardio and weights.

Cardio?

Cardio refers to any exercise that elevates your heart rate for a period of time. It assists in improving your cardiovascular health and overall endurance.

Some examples of cardio include:

  • Running
  • HIIT (High-Intensity Interval Training)
  • LISS (Low-Intensity Steady State cardio)
  • Treadmill
  • Elliptical machine
  • Spin (Peloton-type workouts)
  • Rowing (erg)

The American Heart Association recommends, for the average person, cardio training at least 30 minutes a day, 5 times a week. So make sure that you do some cardio to get that heart rate up.

Strength Training

To build muscle and become stronger, you need to strength train. Strength training comes with an array of benefits. It:

  • Builds overall muscle and strength
  • Boosts metabolism – Compared to cardio, strength training has a higher level of excess post-oxygen consumption. This means that your body needs to do more work to return itself to its normal, original state, aka the state prior to your workout. So you will be working more, even after your training! Not to mention, it takes more calories to maintain muscle than it does to maintain fat. So the more your strength train and the more muscle you build, the more calories you burn.
  • Increases bone density – This is especially great for older people and pregnant women, who may experience a decrease in bone density. Weight training will help counteract that.

Not only that, but it also helps heart health, lowers blood pressure and cholesterol and improves your mood!

Should I do cardio or strength train?

One of our training tips is to try your best to do a mixture of both to get a well-rounded workout regime. You’ll be surprised by how helpful cross training can be. For example, runners may focus a lot on cardio but weight training can actually help them with their sport. Working on their muscles, particularly leg day, can assist in improving their speed, power, and endurance!

It also does depend on your fitness goals, so work accordingly. For example, if you want to get really strong, then you may have more strength training days than cardio and vice versa.

Can women lift weights?

The question isn’t really whether women can lift weights, but more, should they lift weights? In which the answers to these questions is yes, yes yes.

Ladies, adding strength training to your exercise regime is a great way to lose weight, maintain and build muscle and become stronger. And if you are afraid of getting too bulky, this will not happen. You will not get bulky by lifting weights in the gym. You will get lean and stronger.

Focus on compound movements

Try to make compound movements your main exercises for your training—isolation exercises can be used as accessory work. Compound movements are exercises that use 2 or more joints as opposed to isolation which uses just the one.

Beginners will greatly benefit from compound movements as it stimulates overall muscle growth rather than focusing only on one group. You can also work out more muscles in less time.

Examples of compound movements include the squat, deadlift, bench press, pull-ups, Olympic lifting (clean & jerk, snatch).

So how heavy should you lift?

Here are some training tips for you. It is good to go heavy with fewer reps. However, this doesn’t mean you should shun high volume work. High volume training can also help condition your body to lift heavier without fatiguing as early, while also using the correct form (very important!).

Training Tips: Stretching

Warming up and cooling down is vital regardless of whether you are doing cardio and strength training. However, stick to dynamic stretching before your session and leave the static stretching to afterwards.

Foam rolling is also a great way to help with recovery and loosen any tight muscles.

Build a routine

Don’t overthink it—go with what is best for your lifestyle. Some people advocate for morning workouts, whereas others only have time at night. The best routine is the one that you can stick to. Consistency is key in making progress so be realistic at the start of your journey. If you can only go 3 times a week, then do that. As you become more confident, then try to make time for 4 days a week.

Track your workouts

The best way to make sure that you are on track to your fitness goals is to track your progress. Use a notebook or a workout log app like Jefit to record your training.

Tracking your workouts will make it easier for you to see what you did the week before and what you need to do to improve on it. It’s also a really great motivational tool. You look back on your training and see just how far you have come.

Hopefully, these training tips will help you get started on your health and fitness journey. If you need additional help, then why not join the Jefit community? Jefit offers a members-only Facebook page where you can learn from others as well as share your own wins, advice, and stories. Come and join the community now!

blank

Your Go-To Guide on How to Do More Pull-Ups

how to do more pull-ups

Pull-ups have always been a great exercise to do and you only need your bodyweight and a bar to do them. For those who can’t do a pull up yet, you may be looking to get your first one. For those who can, you’re probably looking to increase the number that you can do. So whether you can do one or 100, this is an easy to follow guide on how to do more pull-ups.

For this article we’ve made a workout to help you in your training. Check it out here.

Want to know how to do more pull-ups? Here are 5 tips

1. Dead Hang

Most people tend to skip this bit and go straight to the pull-ups, but being able to hang from the bar is an important step in increasing the number of pull-ups you can do. It is also fundamental to improving your grip strength. Without great grip strength, you can lose your grip fast, which will mean that you will do fewer pull-ups than intended.

Try to work on your dead hang by hanging from the bar with an overhand grip.

Hang for as long as you can. Then increase the time gradually. It’ll help you be able to hang from the bar for as long as you need to do crank out those pull-ups.

If you want to mix up the dead hang a bit, then add weights. You can wear a weighted vest or even just hold a dumbbell between your feet as you hang. There is also the option of one-armed hangs or even hang by your fingers. Yes, there are some people who can even do two-fingered hangs!

This will condition your grip strength and really get you used to hanging from a bar, so you can learn how to do more pull-ups.

2. Scapular Pull-Ups

Before you even try to do a full pull up, practice your scapular pull-ups first. This helps to activates the lats, which is what you need for this movement.

To do this from the bar. Depress your shoulder (sort of like a reverse shrug—your shoulders move downwards instead of upwards), without moving your arms. This will slightly raise your body. Return to your original position and repeat.

Doing scapular pull-ups will make your back stronger, while also increasing your awareness of the body movements needed for the pull-up.

3. Negative Pull-Ups

Negative pull-ups are a great way of increasing your pull up capacity. This exercise focuses on the part of the pull up where you lower yourself back down.

To do negative pull-ups, jump up from the ground, with your hands holding the bar above you, until you reach the top position of a pull-up. Then slowly lower yourself back down as slowly as possible. Try to do it for a count of 3 or 4 seconds, making sure this movement is controlled. Then repeat.

4. Assisted Pull-Ups

There is nothing wrong with using some gym accessories for help. Use resistance bands to help you get more pull-ups with some assisted pull-ups.

Wrap the band around the bar so it falls down in a loop. Place one foot in the loop while holding the bar above you. The resistance band should give you a springy floor to stand on. Then pull yourself up and lower yourself back down as if you were doing a pull-up.

The great thing about resistance bands is that they are versatile and come in different sizes. This means you can easily adjust the difficulty of assisted pull-ups by the size of the band you use. The thicker the band, the more supported you will be. You can also use two bands at the same time for extra guidance.

This is a great way to increase your muscular endurance. And if you are unable to do unassisted pull ups for more reps, just add a band to keep going.

If you have a pull-up machine at the gym, then you can use this too. While some machines differ, it will most likely give you a platform that you can stand/kneel on and adjust the weight depending on your preference.

5. Change Your Grip

There is the standard pull-up position that people use, but you can always change where and how your grip is. For example, you can make your hands narrower, wider, or even at an angle to help build up different muscles in your back and arms. This will assist in increasing your strength.

Some pull-ups machines will also have different grip handles so you can use them too.

Workout with Jefit

Jefit is a workout log app that can help track your progress. Whether it is to do more pull ups, or lift heavier weights, Jefit can record it all. If you need additional help, then why not join the Jefit community? Jefit offers a members-only Facebook page where you can learn from others as well as share your own wins, advice, and stories. Come and join the community now!

Did this article help you learn how to do more pull-ups? How many pull-ups can you do, and what’s your goal? Let us know!

how to do more pull-ups

7 Best Stress-Relieving Exercises to Calm Your Mind

best stress-relieving exercises

One of the best benefits of exercise is that it reduces stress. Whether you are smashing out a boxing class or going for a run, your body releases endorphins that can take away stress and anxiety, leaving you feeling calmer and happier. Especially in this busy, on-the-go lifestyle that so many of us lead, it is so important to give yourself that mental break and get active. So, here are the best stress-relieving exercises to leave you stress-free.

The 7 Best Stress-Relieving Exercises

1. Yoga

When you think about reducing stress through exercise, most people tend to steer towards the intense, fast-paced activities. While there is definitely room for that (and we will get to them later), there is also a place for yoga. Yoga is the opposite, and it is this reason why it is a great stress-reliever. It calms your mind by helping you focus on your breathing and helps you find your serenity.

It is a mind-body practice that can really help your sense of wellbeing, along with all the other physical benefits as well such as improved flexibility, posture, and strength.

2. Boxing

If you’re stressed, why not box it away? Often, we can hold in our anger and anxieties, which is very unhealthy to do. Boxing gives us a safe place to reduce our stress while letting us get in our exercise. Plus, it teaches us new skills as well.

Punching that punching bag as hard as you can stimulate the production of endorphins, helping you feel better instantly. Many people like to picture the source of their stress as the punching bag, which amps up the intensity, making it one of the best stress-relieving exercises!

3. HIIT

HIIT has so many great mental health benefits, as well as physical ones. It consists of alternating between vigorous exercises with rest periods in between. Because it is shorter than the average workout class, it is very high in intensity. And once you get into your HIIT class, you’ll be too busy focusing on your exercises to even worry about whatever is stressing you out. And once the class is over, your endorphins will be running high and you will feel much better than when you started.

4. Group Training

Whatever group training exercise you enjoy, whether it is HIIT, aerobics, Zumba, it is one of the best stress-relieving exercises. This is because you will be surrounded by your friends who are also looking to get fit and healthy too. Being in a social environment and with people, you enjoy being with can really lift your mood and make you feel much better.

5. Desk Stretches

Sometimes, you’ll be really stressed out at work and you can’t leave. When this happens, try some of the best stress-relieving exercises at your desk:

Seated twist – You don’t even have to get up from your chair to do this one. Remain seated with your feet planted on the ground. Then twist the top half of your body to the left. Hold for 5 seconds, breathing in and out deeply before switching to the other side. This helps to relax the back muscles and elongates your spine, really helpful to clear your stress and reset your body after being seated all day.

Touch your toes – Stand up with your feet shoulder-width apart. Stretch both hands all the way up to the ceiling, really feeling the stretch in your back. Then fall forward to touch your toes (or however far you can reach) in a forward fold. Then inhale and stand back up, swinging your arms above you again and repeat. This will help to calm your mind and relieve your stress.

Pec stretch – You can remain seated or standing for this one. Bring your hands behind your head and clasp your fingers. Bring your elbows back as far as you can and squeeze. Hold it for a few breaths before releasing the tension and repeat. This is an easy one to do throughout the day, that loosens your pectoral muscles.

6. Tai Chi

Tai Chi is very gentle and meditative in practice, making it one of the best stress-relieving exercises you can do. It is based on the concept of qi (your energy flow) and works to balance both your physical and mental forces. Not only can it help tone your body and promote better balance but it reduces your stress and anxiety so you will be left with a calm and peaceful mind.

7. Running

There is a reason why people tend to put on their running shoes and go for a run when they are feeling restless or anxious. There is something therapeutic about running, getting into the rhythm with your steps and breathing. Whether you do it outdoors or on the treadmill, running is one of the best stress-relieving exercises you can do.

Workout with Jefit

Jefit is a workout log app that comes with a customizable workout planner and scheduler. It helps you keep track of your progress so that you know you are heading in the right direction towards your fitness goals. It also comes with an extensive exercise library so you can choose what exercises suit you. Join our members-only Facebook page as well, so you can stay connected to your fellow Jefit members!

best stress-relieving exercises

Six Different Kinds of Push-ups and their Benefits

Different Kinds of Pushups

When you hear the word, “push-up”, do you automatically think of the conventional push-up form that everyone does? While the traditional version is really beneficial, there are actually so many different variations that you can do that target specific parts of your body. So why not give these other versions a try and see how they fit into your fitness routine and goal progress?

Different Kinds of Push-ups That Focus on Different Muscles

1. Traditional Push-up

The traditional pushup is the one that probably first comes to mind. It begins with your hands beneath your shoulders or slightly wider. Your core should be tight. Your back should be straight and depending on your level, you can be up on your toes or on your knees. If you cannot do a pushup on your toes, then start with your knees on the ground until you progress.

Slowly lower yourself to the ground. A common mistake that people make is either letting your lower body sag to the ground, so your hips touch the floor first, or arching too high so make sure that your back is flat the entire time. Keep your elbows in close to your body and tucked in. Don’t let them stick out to the sides.

Then exhale and push yourself back to the starting position. And there you have it, a traditional pushup.

The traditional pushup works your entire body simultaneously – from your arms, abs and lower body. It trains these muscles to work together, while also building better balance and stability.

2. Wide Arm Push-up

If you want to engage your chest and front shoulders more, then try the wide grip. It is the same as a traditional pushup but your hands further apart. This means that your elbows will bend slightly more when you are lowering yourself to the ground.

When it comes to pushup variations, the wider apart your hands are, the more you will work your chest. This means that a wide grip pushup will place more emphasis on your pectoral strength than the traditional one.

3. Diamond Push-up

The diamond or close grip pushup is another version that you can try. While your body is the same as in the conventional pushup, your hands are closer together, narrower than shoulder width. Position your hands together so your two indexes and thumbs are touching. The space in between your two hands should form a triangle shape.

Some people may find that the diamond pushup is harder to execute than with other different kinds of pushups. It is also easy to allow your elbows to flare out to the side while lowering yourself to the ground. It is easy with a close grip pushup to allow your elbows to flare out. To keep to true form, make sure they remain tucked close to your sides.

4. Staggered Push-up

One of the different kinds of pushups you can include in your training is the staggered pushup. This involves positioning yourself into the traditional pushup position. The variable that changes are your hands. One hand should be situated higher than the other, which should still remain in line with your shoulder.

Execute a pushup in this position. The hand/arm that is lower will be forced to work more as it basically takes the brunt of the work. Then after you have finished your set/reps with one side, swap and repeat. This pushup variation helps those who want to improve strength on each side individually.

5. Clap Push-up

There are different kinds of pushups that are dynamic and use explosive power. One of these is the clap pushup.

In this version, your starting point mimics that traditional pushup. After you lower yourself to the ground, this is when the clap pushup begins. As you come up, you really need to propel yourself off the ground so that you have enough time and space to clap your hands together before landing in the starting position again, ready for the next rep.

With the plyometric pushup, you need to land with your elbows slightly bent to absorb the impact of the landing. Just think of it as the same way you would land with your knees slightly bent if you were jumping on your feet.

As you land, you should lower yourself into your next rep and repeat. Use the momentum from landing with your elbows bent, and spring yourself back up again.

This pushup really emphasizes explosive power and plyometrics.

If you are new to the clapping pushup, then start by getting used to exploding into the air without the clap. As you get used to this dynamic movement, then include the clap.

Alternatively, you can also start the clapping pushup on your knees before progressing to your toes.

6. Superman Push-up

Different kinds of pushups that also use explosive power is the superman. The superman takes the clapping pushup to a whole new level. Instead of just your torso coming off the ground, your entire body leaves the floor.

As you push yourself off the ground, your hands, torso and feet should be in the air. Your arms go above your head in front of you so you are doing the superman post mid-air before safely catching yourself and getting into your next rep.

These explosive pushups – the clap and superman – target your fast twitch muscles in your chest. By using these muscles fibers, you really maximize growth and power. These pushups are also really beneficial for athletes, such as basketball players who always throw chest passes.

However, it is recommended that you build a solid pushup foundation with the traditional or other different kinds of pushups first before attempting them.

The pushup is a staple in most gym goers workout, and for good reason. It only requires bodyweight and can easily be modified. As you can see with this list of different kinds of pushups too, you can also make it more challenging depending on what muscle group/s you want to focus on by slight shifts in arm positioning or even by adding dynamic movements.

Jefit is a workout log app that has an extensive library. With the ability to mix and match your training, including different kinds of pushups, you can really maximize your gym workouts and make the most of them.

Have you tried any of these different kinds of pushups? Which ones do you like? Let us know in the comments, we would love to know!

Different Kinds of Pushups

How to Speed Up the Muscle Recovery Process

blank

Working out can leave you feeling a little sore the next day. While a little soreness is nothing to be concerned about, it can also prevent you from really putting in 100% in your next session. If you are wondering help speed up the muscle recovery process so that you can fit and ready for the gym the next day, here are some tools that you can use and their benefits.

7 Tips to Speed Up the Muscle Recovery Process

Cool Down & Stretching

You should never skip your cool down following a gym workout. There are many advantages to cooling down and stretching, and one of them is helping to reduce muscle fatigue.

During your workout, your heart rate would have increased, so your cool down gives it time for your heart to return to its normal state at a more regulated pace. This will reduce the release of lactic acid (which is released during exercise).

More oxygen is circulated around the body, relaxing the muscles. The time you take to cool down is hence so critical to helping speed up the muscle recovery process.

Foam Rolling

A common sight at the gym is people using foam rollers before and after a workout. A foam roller aids in myofascial release; it helps to loosen the muscles and joints while also increasing mobility.

With foam rolling, you release muscle tension, especially if this is done after a gym workout. This is an alternative to a massage, where you can do it yourself. One advantage of this is that you can really focus on areas that are sore for you and spend a bit more time foam rolling there.

If you feel a knot or sore area, try to hold the foam roller over it for a bit long, or even roll back and forth in that space.

Releasing this tension means that you are also promoting better blood and oxygen circulation around the body. This will ultimately help to speed up the muscle recovery process and decrease DOMS (delayed onset muscle soreness).

Massages

Massages are a great muscle recovery tool. While once-off massages are useful, to really reap the benefits, it is best to receive regular massages. Long-term use helps to relieve muscle tension, preventing the risk of injuries.

Other advantages of massages include:
– Gets the blood flow moving around the body by dilating the blood vessels, bettering blood circulation
– Loosens muscles, hence increasing range of motion

Dry Needling

Another option to speed up the muscle recovery process is through dry needling. If you are scared of needles, however, maybe it is best to avoid this one.

Dry needling consists of a very thin needle penetrating through the skin to hit a specific trigger point such as a muscle knot. You know when you have hit a trigger point when you feel resistance or a twitch. Once the unhealthy muscle tissue is pinpointed, you use the needle to gently manipulate the area before removing it. This process is repeated several times.

So what is the benefit of dry needling?

Dry needling helps to speed up muscle and tissue recovery. With that twitch or resistance you feel, it sends a signal to the brain to start repairing that damaged area. This will help to restore normal tissue function.

Not only that but dry needling decreases inflammation while also increasing circulation around the body.

Sauna

The sauna is passive heat therapy. If your gym has a sauna, definitely take advantage of it so that you can speed up the muscle recovery process.

The sauna is a room that is heated, which helps the body emulate the effects of moderate exercise. You may feel your heart rate slightly increase and you will most definitely sweat. Not only that, you will also feel your muscles relax.

What the heat does in the sauna, is encourage the waste buildup from your muscles and joints (from exercise) to go to the surface of the skin. This then disappears as sweat.

Not only that, a sauna increases the flow of blood around your body. This means that your muscles are provided with more oxygen, helping in muscle recovery.

By heading to the sauna after a good workout, you will loosen your muscles, which will help to alleviate some of the soreness you may potentially experience.

Cryotherapy

A fitness trend gaining more traction the past few years is cryotherapy. Cryotherapy is when you go into a chamber for approximately 3 minutes in sub-zero temperatures. The point of this is to provide a safer and healthier alternative to the typical ‘ice bath’ that athletes and gym goers use to speed up the muscle recovery process.

Compared to the ice bath that promotes muscle stiffness, cryotherapy uses liquid nitrogen to submit the body to cold temperatures without stiffening the muscles or damaging the skin.

The benefits of this post-workout recovery tool are to alleviate inflammation, pain and soreness. It aids in discharging toxins from the tissues and directs blood flow to your vital organs, improving circulation. This is a big reason why so many pro athletes, like Lebron James, are actually putting cryotherapy tanks in their own homes.

Eat, Sleep and Hydrate

Along with these tools, basic functions such as eating and sleeping well and making sure you stay hydrated can really aid in the muscle recovery process.

A post-workout meal that is protein-rich can promote faster muscle repair and growth. Sleeping well at night gives your body the proper time it needs to rest and recover while staying hydrated can ensure that your bodily functions and organs are all performing at its optimum level.

Hopefully, you would have found one or more ways to help speed up the muscle recovery process in this article. While some should be mandatory after a workout session, such as cooling down and stretching, others like cryotherapy may be new territory. Try out different options to see which ones give you the better muscle relief so that you can head back to the gym feeling 100%.

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has the largest exercise library complete with free workout routines to help mix up your training. It also gives you the ability to update and share your workout log with the supportive community.

What other tools or therapy do you use to help speed up the muscle recovery process? Which ones on this list have you found to be the most effective for you? Leave us a comment below, we would love to know!

blank

8 Ways You’re Sabotaging Your Fitness Progress

Fitness Progress

There are many common mistakes that both gym goers, and at home exercisers, make that ultimately could hinder their fitness progress. It can occur while in the gym or involve external factors such as eating and sleeping.

If you are not seeing the results that you want, then take heed of these common mistakes that prevent your fitness progress from really taking off, and make the necessary changes to solve them.

Are You Making One of These 8 Mistakes That Are Hindering Your Fitness Progress?

1. You’re Not Eating Properly

This is probably the biggest mistake oversight that gym goers make.

You may be not eating the correct foods, eating too much or in some cases, not enough.

  • Not eating the correct foods

Do you workout hard at every gym session and then go home to reward yourself with junk food? What you eat makes a significant difference to your fitness progress.

Most people make the mistake that because they are training that it means they can consume lots of junk and sugary foods as a reward.

In fact, it can be so detrimental to your progress and can be one of the main reasons why you are not hitting your fitness goals.

While you shouldn’t become too overly obsessed with what you eat, try to eat healthily most of the time, and don’t forget to give yourself the occasional treat as well.

  • Eating too much

On the other hand, you may be eating healthy foods most of the time but be overdoing it. Even though the foods that you are consuming are considered healthy, it can still hinder your progress if you eat too much. This is especially important to keep in mind if you are trying to lose weight.

Try to cut down on portion sizes and see the difference that it makes. Just be careful of the next point, which is:

  • Not eating enough

Not eating enough isn’t just about what you consume but the quantity. Some people tend to overeat while others may not be eating enough.

If you are starving your body of the essential nutrients that it needs, it may cause it to hold onto that stubborn fat you are trying to lose, or minimize your ability to build size.

You need food to fuel your body.

Depending on your fitness goal – whether it is to lose fat, maintain your weight or build muscle and size – your dietary needs will differ. Make sure you are eating accordingly and you will be able to see what a difference it will make to your fitness progress.

2. You’re Overtraining

Training consistently is important but so are rest days. If you are constantly training and not giving your body sufficient time to rest, you can be potentially minimizing your performance.

Your body needs to have time out so that it can recover properly and be ready for the next workout. Make sure you incorporate rest days into your workout routine so that you are not overtraining.

3. You’re Not Sleeping at Night

One important aspect of overtraining and resting properly is not having enough sleep at night. If you are finding it difficult to get enough hours of shut-eye at night, you will find that this can affect your performance, hence slowing down your progress.

It can be difficult to get enough sleep, especially in this on-the-go lifestyle. Try to set a sleeping schedule where you go to sleep and wake up at the same time.

Doing this consistently will help it become a habit and your natural body clock will become accustomed to it.

4. Your Workouts Aren’t Consistent

On the other hand, some people may not be working out enough to see the results they expect. Skipping the gym for a couple of weeks before smashing out an intense two-hour gym session one day will not compensate for the missed time.

You need to make sure that you are heading to the gym on a regular basis. And what “regular basis” means does depend on your routine and preferences.

You may prefer one-hour sessions five times a week focusing on specific body parts. Alternatively, you may choose to only do 2-3 full body workouts a week.

As long as you are going consistently, you will see results.

5. You’re Not Doing the Right Exercises

There are so many exercises that you use in your workout but depending on your fitness goals, you have to find the best workouts for you.

It can be daunting knowing which ones are best, so investing in a fitness trainer or app that helps to simplify this process is a great way to help you in this area.

6. You Train Without a Plan

One way to help make sure that you are doing the right exercises is by using a training plan. Heading into the gym with no plan except to use whatever machines happen to take your fancy will not get you results and your sessions will not be effective.

Taking the time to plan means you can maximize not only each individual session but all your sessions as a whole.

A way to assist with this is to keep track of training logs using a gym workout tracker. This will help you determine what workouts are getting you the results and which ones are not. Then you can really curate a training plan that gets you to your fitness goals faster.

7. You’re Not Using the Right Technique

Not only will this mean that you are not getting the most out of your exercises but it can also be very dangerous.

Before even picking up any equipment, make sure that you know how to use it with the correct technique.

This will help to minimize time wasted on inefficient exercises so that you can get the results you want. More importantly as well, it will decrease the risk of injury.

8. You’re Not Giving It Enough Time

Sorry for the bad news but results take time. You need to regularly work out efficiently to see progress and unfortunately, this will not happen overnight.

Putting in the effort to go to the gym for one week straight and expecting to see drastic changes will only set you up to be disappointed and lose motivation.

Remain consistent, be patient and trust that what you are doing will get you the results that you want.

How to Speed Up Your Fitness Progress

There can be many potential ways that you are sabotaging your progress, hindering your ability to hit your fitness goals and this post covers the most common ones. If any of them resonated with you, try to incorporate some solutions accordingly into your workout and see if it helps your fitness progress.

To help keep you from self-sabotaging your own fitness progress, invest in a gym workout tracker like Jefit. This way, you can keep track of training logs and make every workout an efficient one. It also comes with an extensive exercise library so you can choose the best workouts for you.

Have you made any of these fitness mistakes and if so, how did you solve them? Let us know in the comments below, we would love to know! Stay strong with Jefit.

Fitness Progress

Don’t Miss Out on the Great Benefits of Leg Day

benefits of leg day

If there is one day that most people dread at the gym, it is leg day. Often, people tend to skip training their legs in favor of other parts such as the arms or chest. However, there are many benefits of leg day which means that you should absolutely not skip your leg training. To get you motivated to train legs, here are the reasons why leg training day is so important.

What Are the Benefits of Leg Day?

Work Out Your Entire Body

While the arms, chest and shoulders seem to reign supreme in the gym in terms of aesthetics and perceived strength, skipping leg day means that you can create a muscle imbalance in your body. Your upper body will be more toned and stronger than your lower body, which is not what you want.

You want an overall, proportionate figure that is in symmetry. Not only is that better for your body on the inside, it also makes for better aesthetics.

So don’t skimp out on the legs and make sure you evenly workout your entire body.

Reduce Injury Risk

The benefits of leg day also extend beyond appearance. It assists in reducing injury risk. This is because you are training and strengthening your lower body, which can help you across all other sports and activities, even just walking and running.

By incorporating functional leg strengthening exercises, you will be able to work on your hamstrings, quadriceps, and even hip flexors. These are all muscles that you use in your everyday life, so by working on them, you increase stability and endurance.

Leg training is especially important if you play other sports in minimizing injury. Runners, for example, can prevent runner’s knee by incorporating lower body strength training into their routine. So ensuring that you remain in optimal health is always a good reason to do something, like training your legs.

Burn More Calories

Your lower body holds the largest muscle in the body, which is your gluteus maximus. By training this area more, your body will work harder, meaning that you will be burning more calories.

Your metabolism will also increase. This is because the body will require more calories to repair the muscles in this area than it would for the smaller muscle groups.

Improve Your Lifts

Legs are such an important part of your body, especially in terms of lifting and sports. The benefits of leg day mean that you will be able to actually improve other areas of your workout, even if it doesn’t seem like it.

For example, the bench press uses your legs as well. Your legs play a vital role in the bench in providing support and stability, so by working on your lower body, you will be improving your other important lifts.

Help with Other Sports

Not only is training your legs beneficial for gym movements but it is also advantageous for other sports. You get your source of power from your legs and training them means you can increase explosive leg power and balance.

Just think about how much work your legs do when it comes to running and cycling. If you think about it – you really do use your legs a lot and by working on this area, you can really improve your athleticism, speed and endurance.

Work Other Parts of the Body Simultaneously

When we talk about the benefits of leg day, one thing to remember is that it is not just your legs that are going to benefit. In fact, when you work out your legs, you also train other parts of your body as secondary focuses.

Take the squat for example. When you squat, you should also be engaging your core, giving you a good ab workout. When you deadlift properly, you should be working your chest as well.

So if you are thinking about skipping leg day, just remember you will be missing out on more than just leg training.

What Leg Exercises Should You Do?

So now that you know what the benefits of leg day are, what exercises work best? Compound movements are those that engage more than one muscle group. By using two or more different joints, you really get a good workout that forces muscles to work together.

For leg day, focus on compound movements like the squat, deadlift and leg press. Lunges are also a great move that works the hamstrings, glutes and quads.

It is also a good idea to go heavier (but remember to do fewer reps) to really encourage muscle growth throughout the body.

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. Not only does it you the ability to update and share your workout log with the supportive community, it has the largest exercise library. It comes free workout routines to help mix up your training, with many lower body exercises so you can reap the benefits of leg day.

Do you agree with these benefits of leg day? What are some of your favorite leg exercises? Leave us a comment below, we would love to know!

benefits of leg day

Winter Motivation Tips to Get You Out of Bed and into the Gym

winter motivation

Winter is a great season filled with Christmas, the start of the New Year, warm cups of coffee and staying in bed. However, if you are trying to maintain your healthy lifestyle, the cold weather can also be a hindrance to your progress. To help get you out of your cosy bed and into the gym, here are some winter motivation tips.

8 Winter Motivation Tips You Need to Hear

1. Get a Personal Trainer/Workout Buddy

It can be easy to skip your workout time and time again if you have no one there to let down but yourself.

To help counteract this, get a personal trainer or workout buddy.

By having someone there, you hold yourself accountable to not let them down. After all, if they can spend their time making it to the gym for you, then you can do the same for them.

You don’t have to have just one workout buddy either. You can form a group. The more people that you have expected you to turn up to a session, the more motivation you will have to always go. Plus, the cold will be much more bearable if you have your friends there with you.

2. Find a Supportive Community

If you can’t find a workout buddy or trainer, or just want extra support, then find a community of like-minded people. There are many ways you can do this, such as finding group training classes, clubs or even online ones such as with Jefit.

By having people available there at the tips of your fingertips, you can keep up your winter motivation by sending and receiving encouraging messages to keep going. By staying in touch with people who want to remain fit and healthy, even throughout the winter months, you will be more inclined to get out of bed and into the gym.

3. Set a Goal

Waking up to head to the gym in the cold weather can be difficult. It is even more difficult if you have no goal to work towards. This is why one of our winter motivation tips is to set yourself a goal.

It could be to lose x amount of weight by summer or to be able to lift double what you can do now.

By setting yourself a goal, you can a specific motivating factor in mind that will help get you out of bed as opposed to just going to the gym to do whatever.

Whatever goal you set, just make sure that it is realistic otherwise it could have the opposite effect and de-motivate you.

4. Get New Winter Workout Gear

When in winter, wear winter workout gear! This can help alleviate the cold weather and make it easier to go to the gym. Winter workout clothes may be longer skins, thermal tops, tights or windbreakers. The key to remember when it comes to winter clothes is layers, so layer it up!

Don’t underestimate the value of new winter workout clothes. There is nothing like a new gym outfit or accessories that can really pump up your motivation and help you get to the gym. After all, if you look good, you feel good.

5. Change Your Alarm

If you are a morning gym goer, then one way to get your winter motivation going in the am is to set yourself a song that excites you.

Change your generic alarm tone to an upbeat song that really inspires you and gets your blood pumping. Stronger by Kayne West is always a good one to choose.

6. Reward Yourself

To help get you through a workout in the cold, focus on a reward you can have afterwards. A simple reward can be a nice hot cup of coffee or tea afterwards.

A simple drink is one that can really help motivate people because it tastes delicious and warms you up. It will also taste that much nicer knowing that you worked hard for it.

If you heed our first couple of tips and find yourself a workout buddy or community, then you can turn your coffee run into a group reward and use it to socialize with your friends. This will definitely make going to the gym in the cold worth it.

7. Think About Summer

Summer bodies are made in winter. By the time summer rolls around, people start to panic and try to get the beach bodies that they want. Unfortunately, by this time, it is often too late.

By remembering that summer bodies are made in winter, this will give you the encouragement you need to go to the gym.

It will also help to prevent any weight gain from creeping up on you during the colder months. With layers of clothing on, it is all too easy to miss it. By remaining active though, you can prevent this and stay fit and healthy.

8. Look at Your Progress

Nothing can help you with winter motivation than seeing how far you have come. While it takes time to make progress and get results, unfortunately, it takes far less time to lose it all. So look back at your workout log and see how far you have come. 

You’re not really going to let a bit of cold weather undo all your hard work and effort, are you?

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has the largest exercise library complete with free workout routines to help mix up your training. It also gives you the ability to update and share your workout log with the supportive community. With Jefit on your phone, you will be able to share your grip training progress with your fellow gym goers!

What winter motivation tips do you have? Leave us a comment below, we would love to know!

winter motivation