Inactivity Physiology: What is it and How to Avoid it

We are all coming off a year where – most likely – our workouts and total energy expenditure dropped off dramatically during the course of a typical day. It is totally understandable.

A whole new field of study has developed recently called inactivity physiology.

Inactivity Physiology Defined

The inactivity physiology paradigm can be defined as:

“Inactivity physiology represents a paradigm shift for how we think about how lifestyle causes disease. Simply put, the inactivity physiology paradigm says that “too little exercise” is not the same as “too much sitting” (physical inactivity) and that too much sitting has very potent effects on the body contributing to the most common diseases.”

Think about this for a minute. You get up early to go for an hour run or head to the gym for a long workout. You then hop in the car and drive 30-45 minutes to work. Once you arrive at the office, what happens? That’s right, you sit in front of your computer to work and for meetings. You then typically sit more through lunch and throughout the rest of the day. After work you repeat the 30-45 minute drive home, which is now most likely longer due to rush hour traffic. After you get home you relax a bit, sit and catch the news, sit more during dinner and then watch more TV following dinner.

Well if that is the case, then (most) of the benefits derived from your workout earlier in the day may be erased. Now I know you stressed your body during that hour run or strength workout at the gym. You may think loading your bones and muscles and alleviating some stress is enough. This is all good. Sure, but the issue remains, you’re sitting for eight hours or more each day.

Let’s be honest, we can all increase our activity level a bit more …don’t you think? You need to increase the activity you do throughout the day – above and beyond your exercise session…it’s critical. There is abundance of research showing that additional energy expenditure during the day is vital for long-term health. According to Knudsen and colleagues, “aerobic capacity fell 7 percent in 14 days after reducing steps from 10,000 to 1,500 a day in active men not in exercise programs“.  Here are some examples to help avoid this and help add more activity into your day.

10 Ways to Help Prevent Inactivity Physiology

To offset this try adding a few of the following throughout your day to increase daily activity especially while at work:

  • Build a standing work station at the office.
  • Kneel periodically at your desk (when checking emails) and stretch those tight hip flexors.
  • Get up every 20 minutes if you have a desk job and move and/or stretch.
  • If your errands are <1 mile from your house – choose walking/biking rather than driving.
  • Have “walking conference call” meetings at the office rather than sitting at a conference table.
  • Whenever you take calls on a cell phone make sure you get up and walk and talk.
  • Wear a pedometer and add 500 steps a day (goal: 10k/day) see Knudsen research paper below.
  • Turn your lunch into your workout time. Or take a long walk.
  • Limit your TV watching to <10 hours a week.
  • Your goal this week: try to stand one hour each day over the course of the week.

Suggested Reading:

Too Much Sitting is Hazardous to Your Health. Len Kravitz, PhD 

Are We Facing a New Paradigm of Inactivity Physiology? Br J Sports Medicine.

Is Sitting a Lethal Activity? NY Times article by James Vlahos

Genomic Aspects of Exercise, Inactivity, and Health, Frank Booth, PhD

Reference:

Knudsen, S. H., Hansen, L. S., Pedersen, M., Dejgaard, T. et al. (2012). Changes in insulin sensitivity precede changes in body composition during 14 days of step reduction combined with overfeeding in healthy young men. Journal of Applied Physiology.

The Best Strength Exercises for Cyclists

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As cyclists, we all long for that extra strength to break from the pack or catch up with our opponents in a race. And while cycling is the best workout for improving our cycling fitness and helping us improve our skills, hitting the gym is the only way we can improve our strength. But deciding which are the best strength exercises for cyclists can be quite challenging. After all, there are numerous exercises and workouts that can help cyclists improve their strength.

Therefore, when picking the right strength workouts, you should start by examining which parts of the body need strengthening. When cycling, you use one leg at a time; therefore, you need repeated force production to pedal. You also need a strong core to handle the bike, especially when tackling tough terrains. Therefore, your workouts must address these needs. So here are some of the best strength workouts you can do at home or in the gym.

Top 5 Best Strength Exercises for Cyclists

1. Planks With Variation

Plank is a unique exercise that works your willpower, upper body, and core. The plank is a great workout for cyclists as it focuses on both sides of your body separately. Plus, it’s ideal for your hips as you have to keep both sides level, making sure that no side dips. And just like press-ups, the plank has numerous variations that you can try to make the workout as hard or as easy as possible. Therefore, Cycling Hacker recommends that you start with the basic one on the floor, and once you have mastered the technique, you can try other variations.

The exercise: start by lying down facing the floor with your palms facing downwards under the shoulders. Push your body up as if you are doing a push-up, and then hold the position while engaging the core, leg, back, and shoulder muscles. Try and hold that position for as long as possible and then repeat a few times. If a full plank is challenging to you, you can try resting on your elbows instead of extending your arms or putting your knees on the floor.

You can make it more challenging by introducing a gym ball. All you have to do is start with the plank position with the feet on the gym ball and then start pulling the ball towards you using the core muscles. Hold the ball in that position for a while before rolling it back to the starting position. 

2. Push-ups

Being able to easily handle your weight is crucial when it comes to cycling, as it will help you absorb the impacts while cycling downhill. And one of the best exercises that can help you handle your weight is push-ups. If you have trouble with push-ups, then you can start by putting your hands on a chair or steps. And then work your way to full push-ups, and the more consistent you are, the quicker you’ll perfect it. With time you can start incorporating balance or weights into your routine.

The exercise: move in the plank position and then engage your core and lower your body by bending your arms. Hold the position without allowing your body to touch the ground and then return to the starting point. But it’s crucial that you keep your core tight, your back in line with your head, and your entire body straight.

3. Squats

Squats are very important for cyclists. They works on every muscle in your legs, knees, and hips, helps with athletic movements, and increases flexibility. And if done correctly, this workout will help your muscles grow while giving you the needed strength.

The exercise: you can start with three sets of ten reps with about a 90-seconds rest between each set. To do the squats correctly, you should stand by placing your feet shoulder-width apart and lower the body to a sitting position by simply pushing your hips backward and bending the knees. Lower your body as far as you can, hold the position and then rise.

4. Lunges

Lunges are ideal for cyclists who want to increase their on-bicycle strength. This workout exercises each muscle on your lower body, particularly the hamstrings, quads, and hips. In fact, lunges are ideal for individuals who plan on working out at home. In the gym, you can mix it up with things like walking lunges and weighted lunges. But make sure you keep the core straight with the head straight and lead with your chest while ensuring that the knees never go beyond your toes.

The exercise: you can start with three sets of ten reps with about 45 seconds of rest between the sets. Start by stepping forward from a standing position with your right leg. And then bend your left one until its knee is almost touching the ground. Finally, you can push yourself up using the right foot and repeat this procedure with your left foot.

5. Deadlifts

The deadlift is a unique exercise that activates your core, back, and leg muscles. Deadlift is a simple routine that will help increase your power and overall muscle strength while supporting the critical movements necessary to make you a fast and efficient cyclist. The deadlift is an ultimate compound movement that is considered one of the best strength exercises for cyclists.

The exercise: you can start with 4 sets of 8 reps with about a minute rest. Stand in front of the barbell and then squat and grip the barbell. Make sure your forearms can easily brush the outer part of your thighs. And then push your shoulders back and lift the weights until the barbell levels with your thighs. Hold the position for a while and lower the weight before repeating the same procedure.

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Final Thoughts for Cyclist

Cycling is a fun activity with numerous health and mental benefits. And when done correctly, cycling can do more than help you stay fit. Cycling can help you lower your stress level. And the only way you can tackle long and tough terrains is by improving your strength with the above simple workouts. But make sure you don’t hit the gym immediately after you have finished cycling. You should allow yourself at least 6 hours between cycling and strength workouts.  

Use Jefit to Track Your Strength Workouts for Cycling

Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Fitness Industry Trends for 2021 According to ACSM

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As we transition into mid-year, Jefit wanted to take a look at the healthy and fitness industry trends. Each year the American College of Sports Medicine (ACSM) publishes their results on the top industry trends. The survey has occurred the last fifteen years and includes more than 4,000 industry professionals across various disciplines.

No surprise that after a long, pandemic year, with many stuck at home, online training earned the top spot. Other top trends include, online training, outdoor activities and virtual training making top 10 debuts. Previous years top choices, wearable tech and high-intensity interval training (top five since 2014) made the top 5. Bodyweight training, fitness programs for older adults (top 10 since 2007) also maintained popularity again for 2021.

  • Online Training: Developed for the at-home exercise experience, this trend uses digital streaming technology to deliver group, individual or instructional exercise programs online. Online training is available 24/7 and can be a live or prerecorded class.
  • Wearable Technology: Includes devices like fitness trackers, smart watches, heart rate monitors and GPS tracking devices that can count steps and track heart rate, body temperature, calories, sitting time and sleep time.
  • Body Weight Training: Uses minimal equipment, making it more affordable. Not limited to just push-ups and pull-ups, this trend allows people to get “back to the basics” with fitness.
  • Outdoor Activities: Include small group walks, group rides and organized hiking groups. Participants can meet in a local park, hiking area or on a bike trail for short events, daylong events or planned weeklong hiking excursion.
  • High-Intensity Interval Training (HIIT): Involves short bursts of activity followed by a short period of rest or recovery. Despite concerns expressed by some fitness professionals, these 30-minute or less sessions continue to be a popular form of exercise around the world.
  • Virtual Training: This fusion of group exercise with technology offers workouts designed for ease and convenience to suit schedules and needs and is typically played in gyms on the big screen.
  • Exercise is Medicine®: This global health initiative by ACSM encourages health care providers to include physical activity assessment and associated referrals to certified fitness professionals in the community as part of every patient visit.
  • Strength Training with Free Weights: Instructors focus on teaching proper form for exercises using barbells, kettlebells, dumbbells and/or medicine balls. Resistance progressively increases as correct form is accomplished.
  • Fitness Programs for Older Adults: As Baby Boomers age into retirement, many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.
  • Personal Training: One-on-one training continues to be a strong trend as the profession of personal training becomes more accessible online, in health clubs, in the home and in worksites that have fitness facilities. Personal training includes fitness testing and goal setting with the trainer working one-on-one with a client to prescribe workouts specific to individual needs.

Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

Reference

ACSM’s Health & Fitness Journal. 2021 – Volume 25(1): 10-19, doi: 10.1249/FIT.0000000000000631

Visit ACSM.org for additional information

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15 Facts About Muscle and Strength You May Not Know

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As individuals begin to head back to the gym, the focus turns to building muscle and strength. Obtaining additional knowledge regarding both topics will only help your fitness cause.

Fifteen Facts Regarding Muscle and Strength

Muscle: Build and Preserve it as You Age

  • How fast can you build muscle? One study reported, that “high responders” were able to build an average of 4.5 kg of muscle mass (about 10 lbs.) after 12-weeks of a push-pull-legs strength training program (5x/week). The “low-responders” put on an average of 1.2 kg (2.6 lbs.) in that same time span. 
  • Do you know the three types of muscle tissue found in the body? Cardiac muscle, skeletal muscle, and smooth muscle are their names, and they come in all shapes and sizes. There are approximately 650 muscles in the human body. Some reports cite more because they count “all” muscle. For example, the biceps brachii muscle has two heads, does this count as one or two muscles?
  • The gluteus maximus is the largest muscle in the body, the calf muscle can generate most force when used, and the jaw muscle exerts the most pressure.
  • Your muscles create at least 85 percent of your total body heat.
  • A meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did regular strength training and found that subjects averaged a 2.5-pound increase in muscle mass.
  • Research has shown three decades of age-related strength loss and two decades of age-related muscle loss, can be recovered or reversed within the first couple of months of starting a strength training program.

Additional Fun Facts About Muscle

  • Starting around age 30, we begin to lose as much as 3 to 5 percent of your muscle mass per decade.
  • The average women’s maximal strength is about 60 percent compared to the average man. When looking at the upper body, women average 25-55 percent of men’s average strength. The gap closes in the lower body, where women are 70-75 percent as strong as men.
  • Muscle is more dense that adipose tissue (fat) and takes up less space on the body. In terms of weight, muscle = 1.06 kg/liter and fat = 0.9196 kg/liter. This makes muscle tissue approximately 15 percent denser than fat tissue.
  • Skeletal muscle makes up approximately 40 percent of total bodyweight. Some researchers suggest that number could be even higher. According to Shephard, in Biochemistry of Physical Activity, the skeletal muscles – when considered collectively – form the largest of the body organs. About 28 kg (62 lbs.) in a 70-kg sedentary man. In terms of a low/high number, men are comprised of about 40-50 percent muscle mass while women are in the range of 30-40 percent. The single number most often sited in scientific research is 42 and 36 percent respectively for men and women.

Lastly…

  • According to biochemist and former CrossFit owner, Robb Wolf, PhD., building and maintaining lean muscle is the best thing you can do to optimize longevity. “There’s this guarantee of losing muscle mass, losing the ability for maximum power production, as we age that begins in our 30’s,” he explains. Research shows, you lose 3 to 8 percent of muscle mass per decade after you turn 30, and even higher rate after age 60. The process called sarcopenia, or age-related muscle mass loss, that happens as you age; between the ages of 20 and 80, research has found you can actually lose 40 percent of your muscle mass. 
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Strength: Use it or Lose it

  • Strength appears to peak between the ages of 25 and 35 and is maintained between ages 40-50. It then declines by 12-14 percent per decade after 50 years of age, according to research published by Doherty and colleagues.
  • According to research, individuals who do not strength train lose 5 to 7 pounds of muscle every 10 years. A by-product is a reduction in metabolism by about 50 calories a day. The loss of muscle becomes more pronounced as we continue to age. By the time we reach age 70, the muscular system has experienced a 40 percent loss of muscle tissue and a 30 percent decrease in strength.
  • An average women’s maximal strength is about 60 percent compared to the average man. When looking at the upper body, women average 25-55 percent of men’s average strength. The gap closes in the lower body, where women are 70-75 percent as strong as men.

In the End

Therefore, staying active and strength training regularly, early in life, builds a strong foundation, especially when trying to maintain muscle and strength later in life. The great thing is you can prevent the loss of muscle tissue and strength as you grow old. So it’s never too late to hit the gym and get involved in strength training.

Let Jefit Help Build Muscle and Strength

Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

References

Davidsen, PK., et al. (2011). Responders to resistance exercise training demonstrate differential regulation of skeletal muscle microRNA expression.
Journal of Applied Physiology.

Shephard, RJ, (1984). Biochemistry in Physical Activity. Springfield, IL: Charles Thomas Publisher.

Doherty TJ, (2001). The influence of aging and sex on skeletal muscle mass and strength. Curr Opin Clin Nutr Metab Care 4:503-508.

Poon, L.W., Clayton, G., & Martin, P., et al. (1989). Individual similarities and differences of the oldest-old in the Georgia Centenarian Study. The Gerontologist, 29, 43.

Ivey, FM et al., (2000). The Effects of Age, Gender and Myostatin Genotype on the Hypertrophic Response to Heavy Resistance Strength Training. J. Gerontol: Med Sci 55A: M641-M848.

Mozaffarian D, Hao T, Rimm EB, Willett WC, and Hu FB, (2011). Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. New England J Med; 364:2392-2404.

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Build a Strong Functional Core with These 3 Exercises

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You can usually tell the shape someone is in by looking at one area of their body. The health benefits of a strong, functional core go well beyond simply aesthetics. A strong, functional core makes life in the gym much easier. It also improves posture, decreases the chances of having back issues, makes activities more enjoyable and improves balance and stability.

“Sports and other pleasurable activities, (like) golf, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core.”

Harvard Medical School

Working to Develop a Stronger, Functional Core

Let’s look beyond diet for a moment. Good nutrition is key if a 6-pack is a goal. It is important to work the various movement patterns that the core – not just your abs – can perform. Speaking of movement patterns, the body has seven basic movement patterns. These are pull, push, squat, lunge, hinge, rotation and gait.

It is important to work these specific movement patterns as you train the core. The core is made up of 29 different muscle groups. The goal is to work the core from various angles, incorporating those specific muscle groups. These muscle groups are responsible for spinal flexion, extension, rotational movements, lateral flexion and finally core stabilization.

What is Core Stabilization?

Core stability is the ability to maintain equilibrium and control of your spine and pelvic region during movement. When the word stabilization first comes to mind, you may render up a vision of a plank exercise. Yes, performing a plank with its various progressions, will improve core stabilization. There are other great exercises that also require maintaining a stable core as you execute the exercise. Two such movements are Pallof Press and Dead Bug. Each one will help you to develop a stronger more functional core.

Pallof Press

The Pallof Press is considered an anti-rotational exercise. This is because you ‘re trying to prevent the body from rotating as you perform the movement. When you do this exercise, you end up working the deep core stabilizers, as you engage the core. The exercise can be done from either a standing, kneeling or half-kneeling position. The exercise is typically performed off a cable machine. You can also use exercise bands or tubing but the exercise may not be as challenging. The Jefit app offers a progression to this great exercise, called Cable Pallof Press with Rotation.

Dead Bug

The same core stabilizers needed for this exercise are also used for the other exercises mentioned here. The difference is you’re supine and do not need any exercise equipment. Core stabilization exercises should be part of any exercise plan. They get even better whenever you add movement to them, like this Dead Bug exercise seen on Jefit Instagram.

Do Abdominal Rollouts for a Stronger More Functional Core

One thing is for sure, ab rollouts, will definitely challenge your core. Use an ab wheel or substitute with a barbell or EZ-curl bar (with a pair of weight plates). It is important to keep a neutral pelvis during this and all the exercises mentioned. To get the most out of this exercise and its variations, perform the rollout in a slow, controlled manner. At the end of the rollout, pause for 1-2 seconds before pulling back in. The Jefit app offers this exercise in the form of a Barbell Rollout (kneeling) or standing.

Final Thoughts

There are many different core exercises available to you on the Jefit app. Finding the specific exercises that work for your needs and the activities you do can be challenging. Moving forward, try to choose core exercises that involve the different movement patterns discussed here. Finally, adding one or all three of these core exercises will help build a stronger more functional core.

Use Jefit App to Record & Track All Your Exercises

Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Research Says This Percent 1-RM is Best for Strength Gain

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Do you know what percentage of your 1-RM (one repetition maximum) is optimal to increase strength? It is often thought to improve muscular strength, you lift a lower number of repetitions (typically 5–8) at 66–90 percent of your 1-RM. Jefit looked into this question and this is what the research showed.

What is 1-RM Anyway?

The term 1-RM signifies the maximum amount of weight someone can lift for one repetition of a given exercise. When you lift any repetition maximum type of weight, you should not be able to complete additional repetitions. If you can, it’s not a true max set for that exercise. The idea is you give everything you have in that first repetition – as the name implies.

Is 1-RM an Effective Way to Test?

Numerous studies have assessed the reliability of the 1-RM test. A 2012 study by Dongguk University, Korea, examined the reliability of the 1-RM test based on muscle group and gender. The researchers reported that 1-RM testing is a reliable measurement to assess muscle strength changes regardless of muscle group location or gender. 

In 2009, a study by Victoria University, published in the Journal of Sports Science and Medicine, looked at the reliability of the 1-RM strength test for untrained subjects. Both men and women, aged 18-35 years, participated in the study. They concluded, 1-RM was a reliable method of evaluating the maximal strength in that age group.

As with anything else, it’s important to make sure your body is properly warm-up prior to executing any max set. This is accomplished by using multiple lighter sets as you “build up” to your 1-RM, final set. Once you have determined a 1-RM in a squat or bench press, for example, you’re then able to work at different intensity levels over time using a specific percent of your 1-RM score. The percentage you work at ultimately depends on what your training goals are.

Examples Using Percentage of 1-RM

The following are a few examples of how an exercise using percent 1-RM can be expressed:

  • 3 x 8 @ 75% – Three sets of 8 repetitions at 75% of the 1-RM
  • 8/80%, 6/85%, 6/85%, 4/90% – Eight repetitions at 80%, 2 sets of six repetitions at 85%, and four repetitions at 90% of the 1-RM
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Research on 1-RM Percentage Use

A small 2012 study by McMaster University, Canada, published in the Journal of Applied Physiology, compared training effects of light weights to heavy weights. Over a 10-week period, researchers tested the effects of performing leg extensions with either heavy (80 percent of 1-RM) or light (30 percent of 1-RM) weights. The researchers found that both heavy and light loads increased muscle mass equally. But for building strength, the 80 percent load produced superior results.

In a study out of Brazil, researchers looked at the influence of percentage of 1-RM strength test on repetition performance during resistance exercise. The study involved a small group of healthy, male subjects who had been strength training for at least one year. The leg press, Scott arm, and knee flexion were used in this study due to its common use in exercise programs.

The study conclude that in 80 percent and 90 percent of 1-RM, the number of repetitions is higher in exercises involving lower limbs compared with upper limb exercises. While in 70 percent of the cases no differences were found. It seems that single-joint exercises perform less repetitions than multi-joint (e.g leg extension vs. leg press) while upper limbs showed more number of repetitions and total load in 70 percent of 1-RM.

Additional Research

A 2020 review published in Sports Medicine looked at two popular ways to prescribe load for developing maximal strength. The review involved 22 studies comprising a total of 761 participants (585 males and 176 females). The aim of the study was to compare the effectiveness of percentage 1-RM and repetition maximum targets as load prescription methods for the development of maximal strength.

The results showed percent 1-RM elicited greater improvements in maximal strength (4.6%) in comparison with RM targets. More research, however, is needed to fully investigate the efficacy of both these methods, specifically direct comparisons between the two methods. 

Finally, Jenkins and colleagues, saw greater increases in muscle activation performing leg extension, to failure, using 80 percent of 1-RM compared to other percent 1-RM over a 6-week period. Maximal muscle activation is important because it’s warranted when trying to increase strength.

Final Thoughts

There are many training variables that need to be managed when trying to increase strength. When it comes to choosing the best percentage of 1-RM to ensure strength gains, the best answer according to the research is probably a range. It will depend also on the training experience of the individual. If someone is a novice and just starting out, research has previously shown as little as 66 percent of 1-RM can do the trick. As a person becomes stronger and more experienced, though, that number increases to about 75 percent. Finally, as the person develops the necessary strength and mobility to handle heavy loads, the percentage can increase once more to 80-90 percent of 1-RM.

Here is a great training load chart from the NSCA that can help.

Use The Jefit App For All Your 1-RM Needs

Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Fit for Life: 6 Habits for Healthy Aging

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Many men fool themselves into thinking they can wait to focus on their health until sometime in the future when they’re less busy; however, the habits we develop and maintain in our 20’s and 30’s end up shaping us and are important for healthy aging.
That’s according to Dr. Martin Miner, Regional Medical Director of Vault Health, who’s an expert authority on aging successfully and integrative men’s health. 
Dr. Miner spoke with Jefit and has revealed seven important habits that most men over 30 are NOT currently doing to improve their health and should be:

Realizing that your body is communicating with you

Becoming acutely aware of your own physical and emotional feelings is something many men neglect to do, and it has a negative impact on their health as they age. Dr. Miner says: “Take command of your feelings and life, and learn to take actions that steer the ship the way you want to go.”

Going to the doctor when you’re not sick

Seeing a doctor regularly can help the doctor find problems early or even before they start.

Rethinking your typical daily diet

The days of gorging without gaining weight are over. And as your metabolism slows, eating fewer calories can boost health. But Dr. Miner says you should also make sure to get adequate nutrients, vitamins, and fluids to ensure healthy aging.

Exercising consistently (instead of intermittently)

Regular exercise significantly lowers your risk of diseases, such as heart disease and cancer, and helps you retain your mobility longer. Exercise also lowers stress and improves sleep, skin and bone health, and mood.

Taking stress reduction seriously

The effects of stress on your body are vast, ranging from premature aging and wrinkles to a higher risk of heart disease. Being happy and keeping your stress down goes a long way in helping you live and age well. In addition, testosterone levels are reduced in response to stress according to studies. stress, testosterone,

Investing in your relationships

This is more crucial than ever coming off the heels of this pandemic when many people have slipped into isolation. Studies show that meaningful relationships and a strong social network improve mental and physical well-being and longevity. If you don’t currently have an active social life, look for opportunities to reconnect with old friends or make new ones. Seek out like-minded others at work, church groups, volunteer activities, gyms, alumni groups, or any other group that corresponds to an interest of yours.

Healthy aging isn’t about trying to look like a 20-something — it’s about living your best life and having the physical and mental health to enjoy it. Like a bottle of wine, you can get better with age with the right care, says Dr. Miner. Ideally, you’ll have already been practicing healthy habits throughout your life. But even if you haven’t, it’s never too late to start taking proactive steps to maintain and even improve your health. 
The good news is, it’s never too late to adopt new habits and improve your lifestyle.

Use Jefit app for your workouts

Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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5 Squat Variations to Improve Your Training

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Squats should be a staple in every gym goer’s training plan. They are an ideal lower body exercise that can also work your core and other parts of your body if performed correctly. There are many squat variations that you can try, that each has their own benefits. Whether you are a beginner squatter or seasoned veteran, here are some of the squat variations to add to your routine.

5 Beginner to Advanced Squat Variations

1. Prisoner Squat

The prisoner squat is one of the simplest squat variations because it just uses your bodyweight. It is a great staple exercise for anyone to add to their regime, especially for beginners starting out. It is a lower body workout that not only strengthens your legs and glutes but can also work your core and shoulders.

Prisoner squats can also be done anywhere as you are only using your bodyweight! So you can fit them in during an ad break, or even at work.

To prisoner squat, make sure that your feet are planted firmly on the ground, hip-width apart. Your weight should be distributed evenly between them. Engage your core as you pull your shoulder blades slightly together.

Bend at the knees and lower yourself to the ground as if you are sitting on a chair. Remember to keep your torso upright. Keep lowering yourself until you are parallel to the ground, and if you can, go beyond that parallel line. Make sure that your knees do not drop inward as you do so; keep your knees rotated out.

Stand up again by straightening your legs. And repeat.

To make the standard prisoner squat more challenging, try holding the lower squat position and pulsing. Now you can really feel that burn!

2. Goblet Squat

Another great squat variation is the goblet squat. This is similar to the prisoner squat but with added weight. You can use a dumbbell or kettlebell.

Hold the dumbbell or kettlebell up close to your chest as you squat. If you are starting out, start with a lighter weight, just to get used to the movement. Then keep increasing your weight as you progress.

This squat will not only work that lower body but it can really work that core strength. It can also help prepare you for the front squat, which we will talk about soon!

3. High Bar Back Squat

This is the classic squat that people tend to gravitate towards. It is a comfortable place for people to hold the bar.This squat variation uses a barbell that is placed across your back on the trapezius muscles on top of the shoulders.

During the high bar back squat, make sure that the bar remains aligned with your midfoot. Your torso needs to remain as upright as possible to keep the weight from shifting forward.

The high bar back squat is a squat variation that places emphasis on the quadriceps (front thigh muscles) and glutes. There is less reliance on the hamstrings. However, compared to other squat variations, such as the low bar squat, you won’t be able to squat as heavy.

If you want to make it harder, then try pausing for a couple of seconds at the bottom of the squat before coming up. The high bar squat is also great to help those who do weightlifting (the snatch and clean & jerk).

4. Low Bar Back Squat

Another squat variation is the low bar back squat. This squat places the barbell on lower on the upper back than the high bar back squat position—on the posterior deltoid. It is only a slight shift in position of the bar but it does result in different body parts being used in the movement.

In this position, your torso should lean forward even more. This offloads some of the weight on your back and to help keep you balanced. It also means that you will be able to squat heavier than the high bar squat. You have less range of motion because your torso will be more horizontal.

Your feet should be wider than that of a high bar squat, as well as your hands. To help lean your chest forward, your hips will also be pushed back.

This version of the squat works the hamstrings and glutes. It also places more emphasis on the posterior chain. If you have knee problems, then the low bar is a good option as there is less stress on the knees.

5. Front Squat

The front squat works the anterior aspect of your body, emphasizing the quads and core. It uses the barbell but instead of placing it on your back, it is placed in front of you, resting on your front deltoids and collarbone. Your arms can be in two different positions:

Classic Grip: Place your right-hand fingertips under the bar on your right side, and do the same for the left. The number of fingertips you use to hold the bar depends on your preference. Keep your elbows up so your upper arms are parallel to the ground. This position can be difficult for those with limited wrist mobility.
Cross Grip: Your right hand can hold the bar on your left shoulder and vice versa. Your arms will be in a cross position, touching opposite hands to shoulders. If you have limited wrist mobility, you may prefer this grip.

As you squat, try to keep your elbows in and up and your knees out.

The squat is a really great move to include in your training. With these squat variations ranging from beginner to advanced, you can pick and choose which ones suit your fitness goal and level so you are not missing out on these great benefits.

Track Your Squats With Jefit

Jefit is a workout log app that has an extensive library. With the ability to mix and match your training, including different kinds of squats, you can really maximize your gym workouts and make the most of them. These are just 5 of the many kinds of squats you can do—check out Jefit’s squat library here to find more!

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

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3 Ways To Immediately Speed-Up Your Metabolism

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Metabolism refers to the process of how your body converts what you eat and drink into chemical energy. It is basically the number of calories you burn each day. During this complex biochemical process, calories in food and drink are combined with oxygen to release energy your body needs to function. The number of calories that your body uses to carry out these basic functions is your basal metabolic rate. Human metabolism can either increase or decrease depending on a variety of factors. Such as the intensity of an exercise session, nutrition and among other things the aging process.

“Metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.”

Web MD

The majority of Americans have had both their normal, everyday life and workout routines upended because of the pandemic. Here are three ways you can speed up your metabolism and in turn help your body burn more calories each day, helping you get back your pre-pandemic life.

1. Water Thermogenesis

There are countless research studies that demonstrate drinking water increases metabolism. One research study showed drinking 500 ml of water (17 oz.) increased metabolism by 30 percent within 10 minutes of drinking and had a maximum effect at 40 minutes. Try drinking a 17 oz. glass when you first wake up and again before each meal (Journal Clin Endocrinol Metab. (2003) 88(12):6015-9).

2. Thermic Effect of Food

It takes energy in the form of calories to break down the food you eat. The thermic effect of food accounts for about 10 percent of your total energy expenditure. Calories are needed for chewing, processing and metabolizing the food you consume each day. In terms of the percentage of calories needed to break down specific foods, fats use only 5 percent, carbohydrates 10-13 percent and protein requires 30 percent. This means if you eat a 100 calories of protein, your body uses 30 calories right off the top to metabolize it, leaving a net of 70 calories. Try to eat 20-30 grams of protein with each meal. (Metabolism. (1985) 34(3):285-93).

3. Thermic Effect of Activity

This is the area where you can really make an impact in terms of increasing the total calories expended on a daily basis. Look to increase your metabolism and burn more calories with everyday activities like standing, walking and stair-climbing. Do more of this and less sitting throughout the day. This is also called NEAT, non-exercise activity thermogenesis, the additional calories expended outside of exercise.

In addition, you also have thermic effect of exercise. This number is typically 25 percent of your daily total energy expenditure but be aware that it can range from 10-50 percent. Inactive individuals may expend only a few hundred calories from activity while endurance athletes can expend thousands of calories. It comes down to one word: intensity. When you exercise at a high intensity you will expend more total calories and a higher percentage of those calories will come from stored fat calories. With high intensity exercise (like HIIT and Tabata type workouts) you could potentially expend hundreds of additional calories post workout, known as after-burn or EPOC (excess-post oxygen consumption). Try adding 1-2 high intensity interval sessions to your weekly workout schedule. Remember to build up slowly. (Med Sci Sports Exerc. (1989) 21(5):515-25).

Use Jefit to Record & Track Your Activity

Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Losing Body Fat Short Term Improves Life Long Term

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Today, much of the population struggles with being overweight. The mortality rate of the population worldwide is higher for obesity-related conditions than for anorexia-related issues or starvation. Our obesity rates result from a variety of factors, such as excess consumption of fast food, food manufacturers bombarding their products with harmful ingredients, and our excessive sedentary lifestyles. The result is an eventual increase in body fat over time.

If you’re currently overweight or obese, losing body fat can reduce your risk of developing many health complications that could potentially be serious. Even a slight weight loss (and maintenance) of 5 percent of your current total body weight can offer health benefits. Shedding those extra pounds can be akin to pulling teeth, though! And as we get older, our metabolisms tend to slow down, compounding the problem even further. Therefore, we must make the distinction of approaching weight loss as a healthy, sustainable lifestyle involving balanced nutrition and exercise instead of a diet or, worse yet – a dreaded crash diet!

Let’s take a look at some reasons why staying lean and getting into shape will help you and your life in the long run.

Reduced Risk of Developing Diabetes

Being overweight increases your chances of developing type-2 diabetes. One’s BMI plays a strong relationship in diabetes and insulin resistance. The more excess weight your body carries, the more resistant your tissue and muscle cells become to the insulin hormone. People who have type 1 diabetes also need to keep their weight under control. An abundance of fatty tissue can make it difficult for insulin to work correctly, leading to raised insulin levels and trouble controlling blood sugar.

Lower Blood Pressure

Elevated blood pressure can pose chronic health problems—the risk of developing high blood pressure triples for adults with excess weight issues. On the positive side, each pound of weight loss can lead to a drop of one point in both the upper (systolic) and lower (diastolic) number readings in your blood pressure measurements.

Less Joint and Knee Pain

Did you know that around four pounds of extra stress get placed on the knee joints for each additional pound you carry? So, for example, A 150-pound person who is 10-pounds overweight will add 40 more pounds of pressure to every step. But that same person would experience a 30-pound pressure relief if they achieved a total body weight loss of 5 percent.

Reduced Heartburn

The bad news is extra body fat places excess pressure on your stomach, which can force a reflex action of stomach acid up into the esophagus, resulting in that fiery heartburn discomfort. The good news is dropping weight relieves some of this pressure and eases the effects of heartburn.

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Extra Energy!

By losing some weight, you’ll feel more energized! The more body fat you accumulate, the harder your body has to work to carry out essential functions and movement, resulting in that sluggish and lethargic feeling. The body needs more adenosine triphosphate (ATP), a molecule that powers every cell, which is why you feel tired. However, when you manage to shift the body fat, you use up less ATP resulting in higher energy levels for all the tasks you wish to carry out! Overall, you feel better and healthier.

Improved Sleep

Overweight individuals are more susceptible to having poor quality of sleep and possibly even experiencing sleep apnea. Sleep apnea is a troubling condition characterized by multiple pauses in breathing occurring throughout the night. Reducing weight can often minimize sleep apnea episodes, letting the person finally catch a good night’s sleep!

Increased Self-Esteem

In short, losing body fat and getting in shape makes you feel good about yourself on all levels – body, mind, and soul! You look better, which in turn boosts your self-esteem. You have more confidence to tackle daily interactions and feel more positive about life in general.

Following a healthy and balanced diet that includes all your macro and micronutrients is key to shedding body fat. Your daily meal plan should involve each of the major food groups, as well as vitamins and minerals. The primary food groups include proteins, complex carbs, healthy fats and oils, dairy or non-dairy alternatives, fruit and veg, and vitamins and minerals. Be sure to practice sensible portion control as well. A good rule of thumb for the portion size of protein and starches is the size of the palm of your hand. The rest of the meal should be constituted of plenty of fresh veggies, fruits, and salads. In addition, be sure to integrate exercise and movement into your life routine.

We can take some inspiration from the way the French maintain their diets. They tend to remain in shape naturally. But, how do they do it, you ask? In general, they don’t indulge in overeating, and avoid processed foods and instead opt for fresh, natural ingredients. They will typically enjoy a small healthy breakfast, including cereal, yogurt with fruit, or muesli or bread. Lunch and dinner will include conservative portions of meat, veggies, and carbs, and some cheese and coffee to round off the meal.

More Apt to Exercise

Ensure exercise, movement, and activity are a part of your daily routine and that you enjoy them. It could take many forms, such as the gym or home training and doing cardio, weight training, strength, or resistance training. Or you might be someone who likes sports or activities like tennis, swimming, yoga, and other outside or indoor activities. Focus on building your lean muscle up, as muscle cells require more energy to maintain than fat cells, thus speeding up your resting metabolic rate.

The ultimate goal of fat loss is to improve your overall health and well-being, so you can lead a long and prosperous life and experience a good quality of life right into your old age. If you feel stumped and overwhelmed about tackling weight loss on your own, you might find it helpful to consult the following wellness services.

Use Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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Seven Surprising Causes of Back Pain

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Most of us know the usual culprits of back pain; stress, excess body weight, improper lifting technique, and poor posture. While these are the typical causes, unexpected issues can be causing all that agony. Most cases of back pain are mechanical or non organic – meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer (source).

Jefit spoke to Dr. Gbolahan Okubadejo, a NYC area Orthopedic and Spinal Surgeon to discuss the surprising factors that could be causing your back pain. 

1. Smoking

Smoking increases brain activity which makes people less resilient when it comes to responding to back pain. In addition, smoking also causes premature aging of discs by decreasing blood supply to the discs, thus leading to pain in the lower back.

2. An Incorrect Mattress

Old mattresses start to form dips from years of use. The dips in the mattress cause the spine to curve, leading to constant stiffness or pain. A mattress that is too firm can cause strain on pressure points in the knees, hip, shoulders, and back, which can cause backaches. If the mattress is too soft, your spine is not supported well enough, and the spine can fall out of alignment.

3. Your Backpack, Purse or Wallet

Structural imbalances in the spinal column can occur when you sit on your wallet. This can happen because one side of your body is higher than the other, and an excess amount of physical stress is placed on the lower spine. This can lead to lower back pain and numbness. Carrying a heavy purse or bag on one shoulder can also cause a neck and spinal tilt that can lead to backaches. Remove your wallet from your back pocket when you are sitting down, and regularly switch your purse from one shoulder to another. 

4. Your Wardrobe

There are unexpected items in your wardrobe that could be causing your back pain. Skinny jeans, heavy bags, strapless bras, high heels, and backless shoes are all clothing items that may be influencing your pain. Try to limit the amount of time you spend in these clothes to promote optimal wellness.

5. Dehydration

When you are dehydrated, the spinal discs lose water, and your spine is in distress. When this happens, the spine takes on the full shock of your movements, which can lead to pain. Avoid drinks with caffeine and drink plenty of water to avoid dehydration. 

6. Your Cell Phone

Constantly hunching your neck over to look down at your phone compresses and tightens the muscles and tendons in the front structure of your neck. This creates imbalance and results in reduced mobility, shoulder and neck pain, a curvature formation at the upper back, and even headaches.

7. Incorrect Ergonomic Work Set Up

Many people have been working from home due to the pandemic. Working from home has led to slouching and hunching in front of our handheld laptops or work from home setups. Slouching can lead to neck and shoulder pain, back problems, and stiff hips. Make sure to sit all the way back in a computer chair and keep your thighs horizontal to your knees at hip level. 

Try the Award-Winning Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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5 Benefits Your Body Gets from Boxing Workouts

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Boxing is a great sport that is not just meant for professional boxers. The benefits from boxing workouts offer numerous health and mental benefits that everyone can enjoy. After all, taking part in boxing training doesn’t mean that you have to step in the ring and participate in competitive boxing. But if you want to learn how to defend yourself and keep fit, boxing is one of the best options for you.

Boxing can help you exercise your entire body without even having to step in the ring. Remember, boxing training is more than just hitting the punching bags or sparring with your trainer. Boxing workouts include numerous routines that will give your heart a run for its money. So if you are still on the fence or a professional boxer and want to learn more about what boxing workout does to your body, please read on.

The Benefits from Boxing Workouts for Your Body

1.   Improve Your Cardiovascular Health

Boxing workout routines are great for your cardiovascular system. And that is because most of the training routines will have your muscles moving fast and heart and lungs working extra hard to keep up. The simple act of throwing some punches when sparring will force several muscles in your body to contract and relax at once, and the faster and harder your punches are, the faster your muscles contract and relax. And this will force your heart to pump more blood and oxygen to these muscles, thus giving it quite a workout.

Boxing is a fun activity that requires you to move very fast while staying light on your feet. Therefore, your lungs and heart will have to work extra hard to supply the needed oxygen to your body. Boxing workouts demand a lot of cardiovascular fitness, so professional boxers do numerous things like running on treadmills, cycling, jumping rope, and even circuit training. These workouts will improve your stamina while giving you fantastic cardiovascular exercise. 

Training your lungs and heart to work harder is perfect for your performance and fitness. After all, excellent cardiovascular health is crucial when it comes to controlling your blood pressure and preventing heart illnesses. Even though you won’t ever have to step in the ring and spar with anyone, wearing the wrong gloves when training can be pretty dangerous. And if you’re looking for the best boxing gloves, you should look for advice from the professional MMA fighters and trainers in MMA today. I am sure you can find it on MMA today, after all, your safety should come first when sparring or training.

2.   Strong Joints and Bones

Boxing is a great workout that can improve the strength of your bones and joints. After all, denser and stronger bones are great for your health, especially as you age. When hitting the punching bag, the forces that go through your hands stimulate your bones to strengthen and mineralize. And this can reduce the risk of getting osteoporosis or osteopenia, and in some cases, it can reverse these conditions. Resistance training can help mitigate the effects of skeletal mineral loss. The mechanical tension triggered by the external forces on the bones can be an excellent stimulus for encouraging bone-mineral density adaptation. Therefore, boxing can be a great workout for the elderly.

People are always bouncing while sparring or training in the gym, and this puts some extra weight on your knees and legs. Every time you punch, your shoulders, arms, and elbows act as an external weight on your bones, forcing your bones to strengthen. After all, our bones function the same way as our muscles. The more weight you apply to your bones, the more the osteoblasts produce bone mass. And this helps thicken and enlarge them, making them stronger.

3.   Bigger Muscles and Weight Loss

Another considerable advantage of boxing workouts is that they help your muscle grow bigger while burning some extra fat. Boxing is about being quick and strong enough to defeat your opponent. So the quick movements done by your hands when punching does more than strengthen your shoulders and arms. These quick movements also help your muscle expand.

Professional boxers go through a great deal of training, including resistant training, weight lifting, and bodyweight exercise like pushups, among others. These workouts strengthen your muscles and make them more powerful, thus giving you taut and toned muscles.

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4.   Better Endurance and Stamina

Other than giving you huge muscles and improving your cardiovascular health, boxing can also improve your stamina. Better cardiovascular health means that your heart and lungs can supply the needed blood and oxygen to the muscles as you work out. And this will leave you working harder and spending more time in the gym without getting tired.

Remember, the fast movements while sparring can take a toll on you if you don’t have stamina. Some of the workouts that can improve your stamina and endurance include hitting the punching bags, running, punching a speed bag, and jumping ropes. With improved stamina, you can throw some punches and duck even when you’re tired.

5.   Improve Your Hand-Eye Coordination

When throwing punches in the ring, you need to understand that your eyes and fists are working together. And one wrong move can result in you getting knocked out. Therefore, boxing training can help improve your coordination, and this will help you hit the bag at a right angle.

Hand-eye coordination can be quite helpful in a lot of things. It can improve your motor skills that are valuable when doing numerous day-to-day activities like holding your pen and buttoning your clothes. Improved motor skills can come in handy as you grow older; therefore, boxing workouts are ideal for people as they age. 

Final Thoughts on the Benefits from Boxing Workouts

If you have never tried boxing or the workouts that come with it, then you might want to try it. Sparring, punching heavy bags, and all the other routines that come with this sport can have your body feeling great in no time. Plus, it’s a great way to relieve some stress. In fact, the benefits of boxing workouts outweigh the negative parts of this sport. And if you won’t be entering the ring to fight or spar with an opponent, then you will be safe. Just make sure you’re working with an experienced trainer who will teach you how to hit the punching bags correctly.

Use Jefit App to Record All Activities Like Boxing

Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.

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