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Category: General Fitness

What is Your Healthy Body Fat Range?

It seems like every time we pick up a magazine or surf the web we’re overwhelmed with outlandish weight-loss claims. Let’s do a reset on this for 2021 and change the narrative. Rather than focus on weight loss like so many of us do, let’s start looking more at our percent body fat level. Do you know what your current body fat level is? You should know this number and monitor it over time.

The ideal body fat percentage for an adult varies depending on the age of the individual. Other variables that also come into play are gender, genetics, bone structure and their exercise level. College-age men typically carry 15% body fat while women have 23%, keep in mind that these numbers are for non-athletes.

Women:

  • 20-40 yrs old: Low fat: under 21 percent, Healthy: 21-33 percent, Overweight: 33-39 percent, Obese: Over 39 percent
  • 41-60 yrs old: Low fat: under 23 percent, Healthy: 23-35 percent, Overweight : 35-40 percent Obese: over 40 percent
  • 61-79 yrs old: Low fat: under 24 percent, Healthy: 24-36 percent, Overweight: 36-42 percent, Obese: over 42 percent

Men:

  • 20-40 yrs old: Low fat: under 8 percent, Healthy: 8-19 percent, Overweight: 19-25 percent, Obese: over 25 percent
  • 41-60 yrs old: Low fat: under 11 percent, Healthy: 11-22 percent, Overweight: 22-27 percent, Obese: over 27 percent
  • 61-79 yrs old: Low fat: under 13 percent, Healthy: 13-25 percent, Overweight: 25-30 percent, Obese: over 30 percent

Stepping onto a bathroom scale does not tell you the real story about your overall health. Your bodyweight is not as important as how much body fat you carry. Once you can determine your body fat level, you then have a better understanding of the ratio of muscle to fat that make up your overall bodyweight.

For example, a women who weights 145 pounds and has 33% body fat, can calculate that she has “about” 48 pound of fat and 97 pounds of muscle, bone and fluid. A male, who is 205 pounds and has 25% body fat can determine he is carrying “about” 51 pounds of fat weight and about 154 pounds of muscle, bone and fluid. Once this is known, you can start using the Jefit app to keep track of how this number changes over time. In both of these cases, the goal would be to lose fat weight while maintaining or gaining muscle, depending of course what your goals are.

Monitoring your body fat is important, and in turn, offers great insight into the status of your overall health and fitness. As you see, it’s a valuable metric to follow and offers insight into understanding if a particular strength training program is actually working.

Use Jefit to Record & Monitor Your Body Fat and More

Try doing what millions of others have already done, use the award-winning Jefit app as their workout log. This in turn, will help you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!

Try These Body Hack Techniques to Improve Performance

The majority of people who engage in exercise or team sports often look for ways to improve their performance. With that, brings us to how we can better “hack” our body to improve performance, some also call this DIY science….or biohacking. Dave Asprey, a biohacker who created the company Bulletproof, defines biohacking as “the art and science of changing the environment around you and inside you so that you have full control over your own biology.” 

Why Try to Hack Your Body Anyway?

There are many people out there who try to hack their body to improve performance, on some level. They typically do this basically because they have a strong desire to feel better and to see just how far they can push their body. A lot of people are hacking their body essentially to try and live as long as possible. Dave Asprey as an example, has been quoted as saying he wants to live to 180 years old.

Another well-known body or bio hacker is Tim Ferris, author of the best-selling book, The 4-Hour Body. Ferris has a well-known reputation for trying to hack just about everything related to his body. He does a great job chronicling his experiences on his website and through his books.

Now that you have a better understanding of what trying to hack your body is all about, check this out.

Mindful breath work can have a positive impact on everything from stress reduction to improved sports performance.

Breath Work: An Easy Way to Improve Performance

We all know how to breath intuitively and how important breathing is since it gives us life. Best-selling author, James Nestor, author a new book, Breath: The New Science of a Lost Art looks into the science behind your breath. He offers up some great easy-to-follow tips that you can use in your practice right now. I actually tried his 6-second breath technique on my morning walk today. You can try this when seated (or like me, walking). Take in a long, slow breath through your nose only, for 5-6 seconds. Then exhale slowly for the same amount of time and try this for about 6 repetitions. The goal of this type of breathing, is to help more nitric oxide enter your body and tissues. It’s been reported that when you breathe through your nose, nasal resistance increases by 200 percent and this in turn helps release more oxygen. If you were wondering, mouth breathing does not let your body take advantage of the sinuses production of nitric oxide.

Nasal Versus Mouth Breathing

Take a moment and try this now. Close your mouth and breathe slowly in/out through your nose for about minute. According to a lot of the science out there, “breathing through your nose is one of the most beneficial things you can do for the overall health of your body and for your longevity.” You may already know the value of breath work, if you practice yoga on a regular basis. Think about this for a minute. How great would it be if we could get a legitimate boost in performance by simply breathing slowly through our nose only? For additional reading, check this great article out on the science of breathing by Sarah Novotny and Len Kravitz, Ph.D. and this research paper on effects of nasal breathing in runners.

There are many experts and researchers who think breath work should become a component in health & fitness model. Meaning, you work on strength, flexibility, cardio, nutrition, etc. – why not also incorporate breath work as part of your daily routine? Try adding it in when you warm-up or as part of your relaxation/meditation time during the day.

Mobility: Unlock Tight Hips to Improve Performance

We typically spend a great deal of our time in the gym pushing weights or doing cardio. One key area that often gets overlooked is mobility. Mobility can be defined as freedom of movement without pain through a full range of motion. Mobility exercises can be done as part of a warm-up if you’re always rushed for time. They are great for reducing joint pain, improving a fuller range of motion and can even reduce the chance of injury. We all know tight muscles and connective tissue are an accident waiting to happen.

When you want to squat, lunge, or lift weights better, mobility work is key, especially when it comes to the hips. You may have limited hip mobility because of an old injury, you don’t work on mobility or you may sit or drive all day for work. In any event, tight hips can cause, over time, a chain reaction resulting in dysfunctional movement. Over time your hip joints will become tight if not addressed appropriately, you’ll begin to notice issues when performing exercises like Squats and Deadlifts.

Some of the Better Hip Exercises You Should Do?

There are a lot of different directions you could go here. This is an opportunity to use the Jefit app and perform this series of exercises. Complete each exercise below slowly, working through a full range of motion. Perform each exercise as a hip and glute warm-up prior to working out, especially on leg day, and you’ll eventually see an improvement in hip mobility. Some may not be pure hip mobility drills but doing these will in turn improve glute/hip function. Perform each movement for 30-seconds then move to the next and repeat the circuit twice. Over time you can increase your time spent on each one.

Use the Jefit App

Jefit is an award-winning gym workout app that helps all gym goers and athletes keep track of their fitness goals. Not only does it give you the ability to update and share your workout log with the supportive community, it has the largest exercise library that covers weight training, cardio and flexibility.

10 Tips for Helping You Sustain a Healthy Lifestyle

No one needs to tell us that we’re currently living in unprecedented times. The health of everyone in this country, and worldwide for that matter, is at the forefront of all our minds. It is more important than ever to try and follow a healthy, sustainable lifestyle. How do you know if you’re living a healthy lifestyle in the first place? Harvard Health reports you’re considered healthy if you can answer “yes” to all the following criteria. (1) healthy diet, (2) healthy body weight, (3) never smoked, (4) consume moderate amounts of alcohol and (5) exercise regularly.

What’s Considered a Healthy Lifestyle?

According to Harvard Health, one important component to this type of lifestyle is a healthy diet. Meaning, an “intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids”. In addition, avoid unhealthy foods like “processed meats, sugar-sweetened beverages, trans fat, and sodium.” No smoking in a no-brainer. A healthy body weight according to the site, is a body mass index (BMI), between 18.5 and 24.9. But to be honest, this is not the best metric to monitor, instead focus on your percent body fat. The reason why BMI may not be great is because it doesn’t take into account the amount of muscle mass you have. On the alcohol side, no more than one drink/day/women and two drinks/day/men. A healthy physical activity level means roughly 30-minutes of moderate to vigorous activity most days of the week.

Does Living a Healthy Lifestyle Actually Add Years to Your Life?

The research does in fact demonstrate that living a healthy lifestyle can add years to your life. Individuals who met the criteria for all five habits (listed above) enjoyed living longer lives than those who had none: 14 additional years for women and 12 years for men to be exact. People who had none of these habits “were far more likely to die prematurely from cancer or cardiovascular disease.” There is also additional research that reports similar findings to this in the Journal of American Medical Association.

Are you getting a minimum of 30-minutes of moderate or vigorous activity most days of the week?

You probably have the exercise piece down already, especially if you’re using the Jefit app to help record and track your workouts. Here are some additional ways to move towards a healthy lifestyle, in addition to the five criteria mentioned in the research studies above.

10 Ways to Help You Live Better and Longer

Exercise

  • Burn 1,100 Calories a Week. Duke University scientists discovered that this amount of calories expended from exercise prevents the accumulation of visceral adipose tissue (fat). This type of belly fat causes arterial inflammation and hypertension. Are you falling short of this number? Try joining a sports a league. One study reported that people who exercised in groups boosted their average weekly calorie burn by 500 a week.
  • Hit the Weights. University of Michigan scientists found that people who completed three strength workouts/week for two months lowered their diastolic blood pressure by an average of eight points. That’s enough to reduce the risk of stroke by 40% and heart attack by 15%.
  • Find the Time to Exercise. People who exercise for 2 hours/week are less likely to feel stressed than their sedentary counterparts, say researchers from Denmark.
  • Get on Those Daily Chores. Doing 150 calories’ worth of chores a day can lower blood pressure by 13 points, according to Medicine & Science in Sports & Exercise. The reduction lasts only 8 hours, but make it a daily habit and you can lower your blood pressure in the long term.

Diet & Nutrition for a Healthy Lifestyle

  • Drink Five 8-Ounce Glasses of Water a Day. Those drinking this amount of H2O were 54% less likely to suffer a fatal heart attack compared to people who drank two glasses a day.
  • Try a Natural Remedy. Israeli scientists found eating one grapefruit a day lowers cholesterol by 20% even in people who don’t respond to statins.
  • Cut Down on Sweets. Tufts University researchers found low-sugar diets had lower levels of depression and anxiety than those who consumed all types of carbohydrates. The happier people also limited their total carbohydrate intake to 40% of their daily total calories.
  • Enjoy Your Joe. Brooklyn College researchers discovered drinking 4 cups of coffee a day lowers your risk of dying of heart disease by 53%.
  • Indulge Your Chocolate Craving. A 15-year study by Dutch scientists found men who ate 4 grams of cocoa/day had half the risk of dying from heart disease than those who ate less. That’s the equivalent of two 25-calorie Hershey Kisses – an amount that can fit into any diet.

Stress Free Lifestyle

  • Try to Laugh More. A 15-minute funny video improves blood flow to your heart by 50%, reported by the University of Maryland. “This may reduce blood-clot formation, cholesterol deposition, and inflammation,” says study author Michael Miller, MD.

Hopefully this article has offered you a little more insight on what constitutes a healthy lifestyle. If so, maybe you feel like you’re more equipped now to live a more healthy, sustainable lifestyle. Continue to focus on improving your mind body & spirit a bit more each day.

Use the Jefit App to Help You Live a Healthy Lifestyle

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 that covers both weight training and cardio.

Allow Your Body to Recover Like a Professional Athlete

Look no further than NBA or WNBA games and you’ll see athletes using various tools on the sidelines trying to help their bodies recover. Following NFL games, football players are known for taking ice baths, getting massages, hitting the pool and rolling out to aid recovery. Of course, all the critical recovery work begins in the locker room following a game.

Professional teams invest a ton of money on strength & conditioning coaches, nutritionist, massage therapist, yoga gurus, you name it. I have known more than one person who works with professional athletes doing massage. All to help improve performance, yes, but also to help athletes recover from the cumulative stress of practices and games.

Allow your body to recover like a professional athlete. You may not be able to have a cryotherapy chamber in your home like Lebron James does. But you can use the following recovery products regularly, just like he and other athletes do.

Rolling Tools: Foam Roller, Tennis/Lacrosse Balls, T-Pin Vector

There is a great deal of research showing positive outcomes when someone uses a foam roller as a recovery tool. These types of products work on releasing tight, restrictive fascia and muscle. Fascia, along with tendons and ligaments, are what make up the bodies connective tissue. Muscles that are tight are not only an accident waiting to happen, they also impede performance. A tight athlete does not see the field as much as the bench, because they’re usually dealing with injuries.

All of these recovery “tools” mentioned are not very expensive and do a great job helping the body recover. In the long run, you end up getting a lot of bang for your buck with each of these products.

Foam Roller

Foam rollers have been gaining popularity since hitting the mainstream years back thanks to physical therapists. Make a habit of committing time rolling out all your major muscle groups every time you workout. Start by rolling your calf muscles before moving up to the hamstrings, glutes and back. Then flip over and roll the lower leg, quadriceps and chest. Spend about 2-3 minutes rolling out each of these muscle groups at a rate one inch per second. When you come across a tight area, stop rolling and just stay on it, allowing the pressure from your bodyweight and foam roller to knead into the fascia.

Use Tennis, Lacrosse, Golf Balls to Recover

You probably already have a few of these items lying around the house. Grab one of these balls and just sit on it. Try rolling out your tight glutes, eventually transitioning to your side targeting your glute medius. Magic! Right? Next, place two tennis balls in a sock and make sure both balls are tight together. This becomes an instant deep tissue massage product. It works great when you lie on the balls – known as a “peanut” – and rollout your cervical, thoracic and lumbar areas. Let the balls push into or knead your paraspinal muscles (also known as your erector spinae). Rollout about an inch/second, traveling from your cervical down to your lumbar spine area. As you hit a tight area (“trigger point”), stop, breath and relax into it, and hang out there for a few minutes before proceeding. You may need to commit more time initially using these tools in order to bring back your body to its original “healthy” state.

T-Pin Vector

This is a favorite product for a lot of people. The T-Pin Vector might not be very big (pictured above on the right) but it is ideal for getting into small, tight areas on your body. This product also works amazingly well when targeting the neck and feet, say bye-bye to plantar fasciitis.

Recovery Tools: Massage Guns, Heating Pads, Compression Sleeves

Massage Guns

Massage guns are one of the hottest recovery tools on the market today. I have personally tried a few, like Theragun and Hyperice (pictured above left). To get the most benefit, use them as part of your dynamic warm-up prior to a workout as well as post workout to help promote recover. Hyperice also has a great app associated with their products that include informational tutorials from industry experts like Kelly Starret, DPT.

Heating Pads & Wraps

Heating pads can used to promote blood flow to help release tight, stiff areas of the body. Some companies like, Hyperice, have even combined heat with vibration technology found in their line of Venom products (above right photo).

Compression Sleeves

You have seen runners, basketball players and others wear compression sleeves on either their arm and/or leg. A leg compression sleeve basically uses graduated pressure to aid in easing discomfort and pain. They are an effective treatment for restless leg syndrome, shin splints, leg cramps, plantar fasciitis, among other conditions.

Many different companies have now gotten into the game following the same premise but offering more high tech. Some products like Hyperice Normatec (pictured above middle) is bluetooth connected, offers seven different intensity levels, and you can customize the areas of the body part regarding time and pressure.

We have introduced just a few products that can help your body recover that are popular in the fitness industry today. There are many other traditional and high tech products that are also available depending on your budget. For those looking to keep it simple, though, you can stick to cryotherapy (ice bucket, ice packs or ice baths post workout). In addition, use a foam roller often as a preventative measure and don’t forget about a really beneficial, old school treatment. It is typically for your feet but also great for the entire body, an Epsom salt soak mixed in warm water. This product is inexpensive, works wonders after a long run, after a tough workout or when you’re on your feet all day.

Try the Award-Winning Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features 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 sustainable fitness lifestyle.

Is it More Beneficial to Workout Before or After Work?

workout before or after work

One of the decisions you have to make when going to the gym is knowing when to actually go. You may be wondering, “should I workout before or after work?” While there is no right answer as it all comes down to your personal lifestyle and preference, in this post, we will help you make the decision. Here are all the things you need to take into account when it comes to deciding whether to work out before or after work.

Should I workout before or after work? Here are some points to consider.

How busy it is

One of the main concerns is how busy a gym is. It’s great to be with like-minded people. However, being in a too-crowded gym is not. However, this can make it too crowded. This may mean that you’ll have to wait to use popular equipment such as the treadmill, squat rack or leg press. Waiting time means that you will have to extend the time you spend at the gym.

Before work is typically quieter than after work. There are some early birds that want to get in a quick workout to wake up and be energised for the day. Then there are those who would prefer the extra sleeping time and head to the gym after work instead. Bear in mind though, this can also greatly depend on your local gym and how often you go. If you go two times a week, then you’ll need more equipment to cover a full body workout. If you go 4-5 times, then you will be needing fewer facilities. So take this into account as well.

There are certain peak times that the average gym has. In the morning, 6 am to 8 am tend to be busier. When it comes to after work times, anything from 5 pm to 8 pm can be busy. A great way to determine when your gym’s peak hours are is to Google it! On the right-hand side of the page, there should be a Google reviews section that contains a graph of “popular times”. You can use this to see whether working out before or after work is best for you.

So if you find that after work is too busy, then try coming in the morning so you don’t have to wait for equipment or rush to get to the elliptical first!

Energy levels

Like we mentioned before, there are early birds and night owls. If you find that you’re too sluggish in the morning, then after work may suit you better. However, if you find that a morning workout leaves you energised and ready to tackle the day, then stick to a before-work workout!

After all, there is no use going to a morning class if you’re going to spend half of it being tired and groggy. Likewise, why go to the gym in the afternoon if you’re too exhausted from work to properly train. Go when your energy level is at its highest so that you can make sure that you are getting an efficient workout that will actually help you progress.

Do you need to eat before a workout?

There is a lot of debate about whether or not you should eat before a workout. However, it’s really up to your personal preference. If you like to train fasted, then a morning workout may be a great option. That way, you can just roll out of bed, change into your training gear and head to the gym. On the other hand, if you need to eat, then bear in mind that this means you’ll have to work up earlier to have a small snack such as a banana with peanut butter. And yes, this will mean having to sacrifice a bit more sleep as well.

Alternatively, you can train after work so that you can make sure you are well fed beforehand. Just be sure that you don’t eat too much otherwise you’ll be too bloated and might get a stitch.

If you’re looking for tips on what to eat before and after a workout, check out this article!

Psychological Effects

Exercising makes people feel great. It releases endorphins that make you happy whether you workout before or after work.

Working out in the morning before work means that you’ll wake up feeling alive and refreshed. You’ll also feel really great knowing that you’ve already gotten your gym session over and done with. It’ll boost your mood, meaning you’re starting the day right (and your family and co-workers will be happy about that too!).

Working out after work has its place as well. Work can be pretty stressful, or you may have had some conflict with your family or friends. What a better way to get rid of that anger or stress out than by exercising it out? Go hard in that group fitness class, zen it out in yoga, walk it off on the treadmill, or lift those weights to lift the stress off of your shoulders.

You’ll also get a better sleep if you workout in the afternoon (but not too late at night!).

Workout before or after work with Jefit

Jefit is a workout log app that comes with a range of features. From the ability to schedule your workouts, track your record, connect with other members, and customize your workout plan, there is not much Jefit can’t do to help you get on track to hit your fitness goals. Download Jefit now!

workout before or after work

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.

How to Get a Fitness Mindset for Success in 3 Easy Steps

fitness mindset

Getting in shape and becoming healthier is one of the most common resolutions that people make. While it is great that people want to make these changes, there are a few steps that you need to take to really put this resolution into action. Rather than tackle it as one large goal, it is best to break your plan into separate parts. The first thing you need to focus on is your fitness mindset for success.

Your mindset refers to your attitude. Your mental state plays such an important role in getting in shape. Without the proper mindset, you may find it a struggle to keep to your health and fitness journey. Cultivate your fitness mindset now so that when the initial motivation begins to slowly wane, you will be able to get through the tough times and stick to your guns.

Here Are 3 Ways on How to Make Sure That You Have the Right Fitness Mindset to Become the Healthier Version of You

1. Know Your Why

Don’t make this another year where you say you are going to do it but don’t. Make this year your year, and that means deciding to commit with the intention of remaining committed. It’s easy to become sidetracked when things become difficult or it takes longer than expected, but this is why you need to go into this with the attitude of sticking to it when the going gets tough.

So when you decide to get healthier, know your why. Your why determines why you want to make these changes and this is what you will have to remember every time you think of quitting and giving up. It is what sets you up for success. If you don’t know what your why is, then just ask yourself why are you doing it in the first place?!

You may want to become fitter, get more energy, lose weight, gain muscle, become stronger.

When you hit setbacks and obstacles, go back to your why. When you feel like quitting and giving up, think back to it. Doing so will give you a renewed sense of determination and motivation. Then, you can keep going with a fitness mindset set up for success.

2. Set Your Goals

Now that you know your why and have the right mindset, set your goals. Saying things like, “I want to lose weight,” is not good enough. It is too generic and broad and does not give you any direction. You need to set smart goals and be more specific when naming your goals. A trick is to follow the S.M.A.R.T principle which is Specific, Measurable, Attainable, Realistic, and Timely.

Once you have done that, write your goal down on a piece of paper or post-it note and stick it somewhere you can easily see it every day. For example, above your desk or door. Also, put it in places where you have the most trouble with. If nutrition is your downfall, then put it on your fridge where you can see it every time you feel temptation.

3. Find a Support Group

Just remember, you don’t have to do this alone. Get a support group that knows your mission and can help you get there. They will also hold you accountable.

Find a workout/gym buddy. This way, your workouts can be more fun and sociable. If you are a fan of group fitness, then your class can be workout friends. If you like running, it doesn’t need to be a solo venture. Try finding some local running groups in your area that you can join. You will also be less tempted to skip out on the Sunday morning run if you know you will be letting other people down.

But it doesn’t just stop there. Your support group can even extend to an online community. There are plenty of fitness apps, Facebook or Twitter groups as well as other social media pages. Take advantage of them.

For example, Jefit has a membership page on Facebook where Jefit members can post and share any tips and wins with each other. Even if you have hit an obstacle, it is great to turn to your support group so that you can get encouragement and advice. It can really make a difference in your health journey.

So the first step into getting in shape is to train your mind first. Get in the right fitness mindset from the start so that you can better your progress in achieving your goals. Without the proper mental state, then you are automatically diminishing your chances of success.

Join a Supportive Community

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. One of the best parts of Jefit is that it comes with a community forum and member-only Facebook page. Here, you will be surrounded by like-minded people who can help you! Join now for a fun, motivating, and encouraging support system!

fitness mindset

7 Simple Healthy Habits to Kick-Start Your Health Journey

simple healthy habits

If becoming healthier is on your bucket list for 2021, it can be quite daunting to think about the task ahead of you. Fortunately, it doesn’t have to be as overwhelming as it may seem. In fact, there are easy and simple healthy habits that you can start implementing into your everyday, soon-to-be, post-pandemic life, to help get you in the right direction. Want to know what they are? Keep reading!

Ease into your health journey with these 7 simple healthy habits

1. Include incidental exercise

If you are looking to work out more in your daily life, then including incidental exercise is a great way to amp up your efforts. It refers to the exercise we get from our day-to-day activities such as walking. We often get it in small doses throughout the day but after a while, this can all accumulate and actually help us become healthier.

One of the best ways to include more incidental exercise is to start taking the stairs instead of the elevator or lift, especially if you are only going a couple of floors down/up. By taking the stairs, you can get your body moving a lot more and your heart rate up. If you climb two flights of stairs to get to work, that’s four flights of stairs a day, and twenty altogether by the end of the work week!

If the station or your workplace is near you, then you can also try cycling or walking to work instead of driving. This can easily add an extra 20 minutes of exercise to your day. And the best thing is, incidental exercise means that you are not going out of your way to get moving. It is just choosing healthier and better options.

As you can see, by including incidental exercise and making it one of your simple healthy habits, you can really amp up your health and workout efforts.

2. Stretch/exercise while watching TV

A 2016 study revealed that “On average, American adults are watching five hours and four minutes of television per day.” That’s a lot of time spent sitting in front of the TV doing nothing but watching. So, why not use this time efficiently?

By stretching and exercising while watching TV, you can essentially kill two birds with one stone.
You don’t even need any equipment, just use your bodyweight and what you have. For example, air squats are great moves to do using just your bodyweight. If you have a couch or bed near the TV, then why not do some tricep dips? You can even do modified push-ups against the furniture during ad breaks.

If you do have dumbbells or resistance bands, then take advantage of them as well. Try doing some bicep curls or tricep extensions.

Not only can you get in some exercise, the TV can keep you distracted from any exhaustion or tiredness you may feel.

During the ad breaks, you can intensify the workout where you don’t have to look at the screen. After a one-hour show, that’s basically an extra hour of exercise you snuck into your day. By doing this when you are watching TV, you can start to build some simple healthy habits.

3. Track your workouts

Another great simple healthy habit you should implement in your daily life is tracking your workouts. There are many great apps out there, like Jefit, that makes this step so easy and simple.

Tracking your workouts can really help you in making progress in your health and fitness journey. By actually recording everything that you did, you can see how you have improved, what has helped improve it and what hasn’t. Then, you can make adjustments as needed.

It can also show you how far you’ve come when you are in need of some motivation.

4. Plan your exercise times

Despite the best intentions, people tend to skip over the gym sessions and say, “I’ll go tomorrow”. A way to get out of this habit is to plan your gym times and schedule it in your calendar like it is an important meeting. You wouldn’t just dismiss your meeting with a client because you were tired, or didn’t have time—you would stick it out and see it through.

That is exactly how you should see your workout times.

Start making a habit of scheduling in your gym sessions in your calendar and change your approach to it as though it is a meeting you cannot miss. This will help you maintain your gym schedule and get that exercise in. Eventually, going to the gym will become a natural habit.

5. Choose water over other drinks

When you go out, do you opt for a soft drink or maybe a juice? These can dramatically increase your sugar intake. Another one of our great simple healthy habits you can implement now is by always choosing water (besides the occasional treat).

We all know how important and how great water is. So imagine how much healthier you will be if you increase your water intake? It may be hard at first but it will be well worth it in the end.

6. Fill half your plate with vegetables

We tend to neglect our veggies and struggle to meet our minimum daily servings. To rectify this, start by filling half your plate with vegetables first. This way, you can make sure that you are eating whole foods that are not only delicious but great for you.

7. Find a support group

So while this isn’t exactly a healthy habit, finding a support group can really help you stick to your simple healthy habits. By interacting with like-minded individuals, you can really have a great supportive and encouraging network to turn to during times when you are struggling, when you want to share a win and when you want to train in a group!

Jefit can help you stick to your simple healthy habits

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 that covers both weight training, cardio and stretching. Start keeping your simple healthy habits with the help of Jefit!

simple healthy habits

Fit for Life: 6 Habits for Healthy Aging

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 MagazineMen’s HealthThe 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.

Losing Body Fat Short Term Improves Life Long Term

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.

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 MagazineMen’s HealthThe 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.

Should I Be Using Wrist Straps and Lifting Belts?

Should I be Using Wrist Straps and Lifting Belts_

Have you ever looked around the gym, and seen people with straps around their wrists and belts around their waist? These wrist straps and lifting belts are gym accessories that people use to enhance their performance. But what how exactly do they work and do you need them to? How do you even use them? This post will answer all your common questions.

Wrist Straps

What are wrist straps and their benefits?

Wrist straps go around your wrists. Essentially, they work to give your wrists extra support and make lifting heavy weights a little easier.

Another benefit of wrist straps is that they improve grip strength. Most people tend to have weak grip strength, which can affect their lifts, especially with the deadlift. Wearing these straps help improve your grip so that you can actually work out the target muscles of your exercises.

For example, if you are deadlifting and your grip gives out first, you lose training time. Using wrist straps is a solution to this problem, By helping your grip, you can focus on the actual target muscles of the deadlift, rather than struggling just to hold the barbell for longer.

Should I be using wrist straps?

Wrist straps are not necessary. While some people prefer to use wrist straps in their training, others can workout without ever using it once. It really depends on your preference and how you feel.

Should I be using wrist straps every time I train?

If you do want to use wrist straps, do not use it all the time. The reason is that you don’t want to rely on them every time you lift. Lifting with them on all the time can cause weakness in those specific the muscles.

It is best to use them when you are lifting near or on your 1RM where the extra support is needed. Usually 80-90 percent of your 1RM is ideal. When your grip starts to fail, then incorporate this gym accessory. But if you can lift without the straps and prefer this, then don’t worry about them. 

Lifting Belts

What are lifting belts and their benefits?

Lifting belts function similarly to wrist straps; they help to enhance performance. Let’s talk about the squat for example. When you squat, you need to take in a deep belly breath full of air and brace, holding it until the end of the lift. This is called the Valsalva maneuver. It creates intra-abdominal pressure, allowing you to perform the lift. What the lifting belt does is it increases this force in the abdomen.

It helps to better stabilize the spine and core, helping you to lift heavier weights.

Should I be using lifting belts?

Just like the wrist straps, they are not necessary. It comes down to your personal preference. If you believe you train better with them, then go ahead. But don’t feel like it is critical to have this gym accessory.

Should I be using lifting belts every time I train?

No, you shouldn’t wear it every time you train because you probably won’t need it all the time. Likewise, with the wrist straps, they are great if you are lifting your max or close to it. However, anytime other than that, then you won’t need it. Again, 80-90 percent of your 1RM is when you can start incorporating lifting belts.

One important thing to note as well is that lifting belts do not just automatically correct bad technique. They are supposed to enhance your performance rather than compensate for incorrect form. So make sure that if your aim is to lift heavier, that you can first perform the moves properly.

Do I need wrist straps and lifting belts?

All in all, you don’t need wrist straps and lifting belts. They are not indicators of how strong you are or are fundamental to your training. However, when used correctly, they can be useful if you prefer to wear them. So it really comes down to you and your preference. Just be sure to only use wrist straps and lifting belts when necessary and not every time you train or do a set.

Workout with Jefit

Want more advice and training tips? Jefit is a workout log app that comes with a customizable workout planner, schedule, and a great community filled with like-minded people. We even offer 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!

Should I be Using Wrist Straps and Lifting Belts_

Seven Surprising Causes of Back Pain

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 MagazineMen’s HealthThe 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.