We will be performing scheduled server maintenance at 1AM EDT. Saturday (October 17, 2020). The maintenance period will last between 2 and 3 hours. During this period, all server related modules won’t be available, such as account creation, login, community newsfeeds, etc, However, for users who have previously logged in, they might still be able to use certain features in offline mode, include tracking, manage routine locally, view logs, etc.
We apologize for any inconvenience and thanks for your continued support.
What was the first podcast you ever listened to? Now think about your mental and physical health over the past few months. We undoubtedly could all benefit from a little motivational boost as we near the end of this long, arduous year? Give yourself a wonderful present before the Holiday season arrives. Download these uplifting podcasts and audiobooks. Listen to them as you exercise. If you’re someone who likes to listen to music when you exercise – like me – then try plugging into a podcast or audiobook during the first half of your walk or run. Use the second half of the workout to listen to music, when you may need it to get through it.
Get Motivated Through Audio Episodes
We know that taking care of our body pays back strong dividends. Taking care of ourselves physically ends up improving our mental health as well. Listening to a good, informative podcast or audio book will do wonders for clearing your head from of the stress of the day. The following audio sessions will do that and more.
10% Happier Podcast
This is a wonderful podcast with great content that will elevate mood and mental health as you listen. I have recommended it to many family and friends. We have talked about this particular podcast previously, found here. An informative podcast from former ABC News Anchor Dan Harris. After leaving his news job he started the Boston-based company 10% Happier. I read his meditation book (that was also great) and you’ll end up loving his podcast too. This is one podcast that will help set your mind right, improving your mental and physical health along the way. Podcast #286 in particular, with Dr. Mark Hyman titled “Feeding the Mind” was a great episode that I really enjoyed and you probably will too.
All in the Mind
This podcast explores the limits of the human mind. We have so much untapped potential upstairs in our brains where it has been said we utilize only 10 percent of our brain capacity. That is a myth by the way. One study reported 65 percent of Americans believe it’s true though. Activities like meditation and exercise will help in this area, no matter what the real number is. Here is a testimonial from a listener “Love this podcast. This podcast is the best thing I have ever listened to.” This recent episode explores how to Stay Mentally Healthy.
Spark: The Revolutionary New Science of Exercise and the Brain
This audiobook explores the mental and physical health connection. It’s a groundbreaking and fascinating look at the life changing effects that exercise has on the brain. From the bestselling author and psychiatrist John J. Ratey, MD. Spark is one of the first books to explore the deep connection between exercise and the brain. “It will change forever the way you think about your morning run – or, for that matter, simply the way you think.”
The first audiobook of its kind. “Peak Performance combines inspiring stories of top performers across a range of capabilities – from athletic, to intellectual, to artistic – with the latest scientific insights into the cognitive and neurochemical factors that drive performance in all domains.” I read the book but wished I got the audio book. Very insightful, and highly researched information on how to get more out of your performance on all fronts. Brad Stulberg, is a former consultant for McKinsey and Company and a journalist who covers health and human performance. Steve Magness, is a performance scientist and has coached many Olympic athletes. This won a 2018 Audie Award for Best Business & Personal Development Audiobook.
These four audio options, via two podcasts and two audiobooks, will change the way you think about how the brain & body interact. You’ll find out the true benefits of mental and physical health and why they are so important. If you’re looking to take your knowledge and training to the next level, these podcasts and audio books will equip you with the right tools to do that. Stay Strong with Jefit.
There are tens of thousands of coaches and personal trainers who are trying to gain a foothold with their business. With all the competition, especially now in the Covid era, it can be difficult to grow and be successful. This is where Jefit Coach comes in. In these changing times, more and more coaches are trying to gain traction with some type of hybrid or online business model. Compounding the problem is no current activity at gyms and health clubs. This is where Jefit Coach can help coaches and personal trainers manage and scale their businesses. The Jefit Coach platform can help a coach or trainer transform a business in the following four ways.
Coaches and trainers have the ability to create customized exercise plans from Jefit’s premium exercise library that includes more than 1400 exercises. There are also thousands of exercise programs already developed that coaches can recommend to their clientele. Trainers can also build their own strength training workouts and track their clients progress over the course of a training program. The training options are plentiful, like the ability for clients to try interval-based programs, split routines, choose programs with supersets, at-home workouts, or even sport-specific programs.
An exercise program can easily be manipulated by a coach for a client. There are many tools and unique features that Jefit Coach offers. For example, based on a clients 1-RM scores, a coach can adjust training volume in a workout, add or replace an exercise, or even suggest exercises to test a client or athletes on. This can be done for an individual, a group of clients or even a team. A coach can build a periodized strength training plan based on their clients short and long-term training goals. A coach can then monitor that program and track a clients progress over time and even suggest a test like a 225-lb. bench press test for repetitions.
Communication is paramount for any coach or trainer and their clients. The Jefit Coach platforms is a communication tool that allows coaches to have a dedicated channel to talk with one or hundreds of clients at a time. Just having the ability to stay connected to clients remotely 24/7 regarding aspects of a workout or training program is well, priceless.
Trying to separate yourself and your business from the rest of the pack can be a full-time job. Having a seat at the table with the Jefit Coach platform will help both you and your brand stand out. You can build an online profile and presence that highlights your expertise and experience.
ELITE MEMBERSHIP FOR ALL
An added bonus, coaches and all their clients have access to Jefit Elite, a premium training package upgrade. This allows coaches to have the ability to use all the Elite functions and health & fitness content to share with their clients.
Check out Jefit Coach and sign-up for a FREE 7-Day Trial now. For more information, please email email@example.com and Stay Strong with Jefit.
This is a really big month for Jefit, as the company celebrates our 10-year anniversary this week. The genesis of Jefit was finding a solution to a personal problem Mr. Ying Lin, Founder & CEO, was experiencing when working out at the gym. There were not enough systems in place for him to record and track his workouts.
Since those early days, we have become one of the top digital apps used for planning & tracking individual strength training workouts. The Jefit app recently hit a big milestone when it surpassed 9 million members.
The team has continued to grow over the years and we are always looking for good team players to come on board with us.
The following screenshots depict what the website and app looked like more than a decade ago (on the left) compared to today (on the right).
What Jefit Looks Like
Jefit to Release a Host of New Features Soon
The company has continued to improve our brand and product features for both the website and our award-winning app. New features include updates in four key areas found in the app.
New Superset Sharing Feature
Jefit members will soon have the ability to share their workouts that have supersets added as part of a workout. This functionality was not previously available.
Interval-Based Timer Option
The Jefit workout options are about to improve significantly now that the software has the ability to create interval-based workouts. When you edit a workout you will soon have five options to choose from to customize a typical strength training session. You can build a workout to match your needs by using the appropriate number of sets, repetitions, rest, interval time and supersets as seen below.
Look for the Jefit Database to Increase to 1400 Exercises
The Jefit exercise database has increased to 1400 exercises since adding more than 60 new exercises. Explosive bodyweight exercises like a Burpee, in addition to a Hex-bar Deadlift, Kettlebell Farmer’s Carry, DB Suitcase Carry, TRX Inverted Row, Kettlebell Swing, Side Plank, Ab Wheel Rollout and Split Squats to name just a few. Four new “exercise types” were also added, increasing the total to eight categories. The new categories include dynamic warm-up, explosive, yoga, and mobility. More than 30 of the 64 newly created exercises fall under Jefits’ most popular exercise heading which is strength training.
Exercise “Equipment Needed” Updated
The Jefit equipment menu was updated bringing the total number of equipment choices to 20. New exercise equipment including the stability ball, weight plate, Hex-bar, TRX suspension, medicine ball, Bosu ball, and Ab Roller.
We look forward to continuing to support our members through periodic updates which in turn will continue to improve app functionality. Thank-you for the past ten years. We look forward to helping change the lives of Jefit members for many years to come. Stay Strong! – the Jefit Team.
Got strong abs? Looking for strong Abs? Jefit recently launched a new series of programs called Core Challenge. The three free programs are for all fitness levels and take about 15-30 minutes to complete. A nice goal for a program, in terms of a way to progress, is to have it become more of an individual challenge or competition with the Jefit community and friend groups. The idea is to see how quickly a user can move through the program based on time and challenge others.
The series of programs that make up the three core routines include 5 to 10 exercises with between 10-15 repetitions depending on the level. The exercise selection includes a wide array of bodyweight exercise as well as the use of some equipment like medicine ball, stability ball.
As the name implies, the beginner-level routine includes 50 total repetitions using 5 different exercises. The five exercises that make up this routine are basic core exercises. The list of exercises include Crunch, Oblique Crunch, Heel Touches, Reverse Crunch and Air Bike, also known as Bicycle Abs. The goal is to perform 10 repetitions of each exercise. No exercise equipment is needed to execute this routine. A good goal to strive for is less than 15-minutes to complete. When this routine becomes less challenging, progress to Core Challenge 100.
Following completion of Core Challenge 50, it’s now time for a new challenge, where the number of exercises and repetitions both increase. This program utilizes bodyweight only and no equipment is necessary. Some of the exercises do, however, are more challenging, such as V-Ups, and Leg Pull-ins. As the title suggests, expect to perform 100 repetitions spread over 10 different exercises. A respectful goal for this routine is under 30-minutes to complete.
The Core Challenge 100 will push most people. The Core Challenge 150 is a whole different ball game. The number of exercises may stay at 10 but the number of repetitions increase to 15. Exercise equipment is also brought into play for this routine (see below). In regard to exercise selection, you’ll find Ab Rollout, Double Leg Hundred, Weighted Russian Twists, Stability Ball Pull-ins and V-Ups, to name a few.
EXERCISE EQUIPMENT NEEDED
Weight Plate (or substitute medicine ball or dumbbell if no weight plate is available).
Cable machine (or substitute and exercise band instead).
Olympic Bar (22 or 45 lbs. – or substitute with an Ab Roller, Stability ball, for Ab Rollout).
A Quick Word on Nutrition
There have been plenty of articles and scientific research published showing all the sit-ups in the world are not enough to get ripped abs. Any well-designed, long-term training program that focuses on execution and technique, will eventually develop strong abdominal muscles. The key ingredient to get ripped abs, though, is to eat a clean diet that focuses on limiting highly processed foods and added sugar. Eat real food. Sounds easy but this is where most people drop the ball.
A Strong Core
There are more than 35 muscle groups that make up the core. You need to move beyond simply sit-ups or planks (unless you have back issues) in order to get strong, ripped abs. Incorporate various movement patterns into your core work. Instead of doing traditional sit-ups (spinal flexion), add in movements that involve lateral flexion, rotation (Russian Twist), anti-rotation (Palloff Press), stability training (Plank variations) and combinations of these movement patterns.
The three new Jefit core routines focus on doing this – especially Core Challenge 100 and 150. Some of the exercises are perform while lying down (to save time). A well-rounded, functional program would include more standing exercises like the medicine ball slam found in the advanced 150 program.
Perform a Plank for time before you begin to use any of these routines. Use a routine 2-3x/week over 4-6 weeks and try that timed Plank exercise again. You may be surprised at how much easier it is to now hold. Stay Strong and Eat Clean!
One of the better home workout programs now featured on the award-winning Jefit Elite app is their new Total Body Circuit program. The one-day, intermediate-level session for Elite members, was developed by the Jefit team. What makes this workout so good is the efficiency of the routine and program design for this individual session. The program design includes 8 exercises performed for three set each using a circuit-training format. Once the first segment of the workout is complete, the Jefit app continues to progress the user through a third and fourth circuit. This is the point in the workout where the exercise intensity really starts to pick up.
During phase two, a user follows the same 8 exercise sequence but now moves through 4 challenging supersets. For example, the first superset of this part of the workout begins with a Kettlebell Goblet Squat immediately followed by an Inverted Row. The user is asked to move through this twice before advancing to the next superset. When all is said and done, the 8 exercises are performed 3x each for a total of 24 sets. Depending on the fitness level of the individual, the session could take on average, 30 to 50-minutes to complete. The goal of the program is to burn maximal calories, improve overall fitness and aerobic capacity.
Looking for the Best Home Workout Program? Try Total Body Circuit by Jefit
Total Body Circuit Exercise Program
1A. Kettlebell Goblet Squat 1×10
2A. Inverted Row 1×10
3B. Elevated Push-ups 1×10
4B. Bicycle Abs 1×15
5C. Kettlebell One-Arm Push Press 1×10
6C. Barbell Curl 1×10
7D. Weighted Dips 1×10
8D. Superman – for time
After completing the first circuit of 8 exercises (1×10) you then need to cycle back through for a second & third set but this time they should be performed as supersets. Therefore, the original 8 exercises become 4 paired exercises now done as supersets with no rest between exercises: AA, BB, CC, DD. Perform this program initially twice a week before progressing to three times a week for 4-weeks.
Exercise Equipment Needed
The great thing about this program is that it requires minimal equipment to do it. You will need a kettlebell, dumbbell, Olympic bar, bench or stability ball for the dips (you can even use a chair if need be).
Try downloading this program for your next workout. If you happen to have a heart rate monitor, please wear it and keep track of heart rate. Record what your heart rate is at the end of the first, second and third circuit. Then determine how long it takes for your heart rate to drop below 100 beats per minute post exercise. Record peak heart rate immediately after the workout and then one-minute post workout and record the delta. This is an important number that can tell you a great deal about your cardiovascular health. Stay Strong!
In May 2020 Jefit upgraded all their servers and back-end infrastructure in order to provide a more seamless experience for its users. This was a bold move and that’s why we took the chance to announce this on our trending section because we knew our downtime would take 24 hours or more to be completed. The migration was successful, however, bugs are inevitable during this process. We ask once again for your patience as we continue to fix the bugs and issues. Your patience and understanding is very much appreciated.
A More Powerful Backend Infrastructure
As a result of moving our servers from the east coast to west coast during this past week, the Jefit platform will become 10x more powerful. As a result, our user base will experience an increase in system performance, faster downloads, and an increase in overall speed. The by-product of this will be a much more responsive and stable Jefit app & website.
The team has been working around the clock to fix the issues users have been experiencing and we want you to know these bugs will be patched up by weeks end (May 10th).
A New Pro Trainer Platform on the Horizon
Jefit decided to push this server migration now because we needed to build a more robust platform to support a new part of the business. Jefit will soon announce their plans for rolling out a new segment of the business.
We know it’s been a tough week for you but we promise all your past issues will be fixed and patched up very soon! If you experience any issues until then, please reach out to our support team at firstname.lastname@example.org
When you really want to get an honest opinion of a product, it’s good practice to listen to an outside, unbiased source. Product reviews from companies that have no vested interest in an outcome can be insightful. Here are a few such reviews, regarding the Jefit app elite version, from a few well-known brands that have no stake in the game. They simply want to share their opinion with others about particular products they like, in this case, the Jefit app.
“Remember how you used to walk around the gym with a notepad to write down every single exercise? This app can replace that old paper and give it an infusion of smarts. Track your routines or work from a library of weight training programs, then connect with other users through the app’s social component. You can use a free version for the barebones experience, or pay for the Elite tier for more content.”
This review is from PC Magazine, who named Jefit one of the best apps for 2020 (activity-tracking category).
“Jefit is a workout app for strength training in particular, although you can design all kinds of workouts using it. The app comes with routines that you can do as well as a bank of exercises that you can explore based on which muscle groups they target. Jefit has tools for logging how many reps you do and a calendar for keeping track of your workouts. There’s also a calendar for planning your workouts and rest days, plus a training schedule that tells you briefly what’s up next in the coming days. The free app is ad-supported with limited features. An Elite membership removes the ads and unlocks advanced features, such as video-based exercise instructions, charts, and goal settings.”
Printer Friendly Format for Routines and Workout Summaries
Access to Priority Support
The Jefit Elite version of the app includes many unique features as seen above. In this discussion though, the three we will focus on are, the workouts, exercise videos and progress reports. All three are important to help you progress and get the most out of your training.
Each Jefit Elite premium workout featured on the app is developed by experienced trainers. Jefit trainers bring a strong training background to the site. They have years, and in some cases, decades of training & coaching experience. The Jefit Team includes individual trainers who are certified strength and conditioning specialist and have worked as strength & conditioning coaches. Goals have a better chance of being met when a member is following a program from a qualified coach. With that said, there is now a better understanding of the Jefit Elite workouts featured on the app. Speaking of workouts, you now have premium exercise programming available at your fingertips. All you have to do is consistently get to the gym (or home) and follow along!
HD Video Guides
The ability to review a well-executed exercise video is like having a built-in coach during your workout. In addition to videos, there is a step-by-step exercise description for all exercises featured on Elite. There are many times that a person may think they are doing an exercise the right way until they watch how it’s performed correctly on video.
There are several reasons why progress reports are important during strength training. A progress report can be a great motivational tool when trying to reach a specific goal. They also can reassure Elite members that they are making progress over a specific time period. It also allows a member to see that the program is going as planned, and that it will be complete by the expected date. Finally, a progress report can be used to celebrate success via goal setting. You followed a premium exercise program, completed all the sessions in the routine and made gains.
Hopefully this helps you can see the value in Jefit Elite. Give it a try and let us know how you do. Be Well and Stay Strong!
One of the most often used strength training programs is the classic 3-day split barbell workout. This particular exercise program has long been considered a true classic among bodybuilder and novice a like. There are different split day options for 2-3-4-5 days routines. A split routine refers to a workout that is divided up by muscle groups. Selected exercises are used to train these major muscles groups on different days. The workout is ideal if you have limited time to workout (an hour or less). Someone on this type of routine still has a strong desire, though, to gain lean muscle and strength. The length of time needed before noticing small gains is typically 6-12 weeks. This is dependent of course on age, training history, nutritional intake, recovery etc.
A Suggested Training Schedule
There are many layout options for a 3-day routine in terms of how someone can “split” it up over the course of a week. A new Jefit training program features the following split routine, using a push day, a pull day and on day three, everything else. The push days includes exercises for chest/shoulder/tricep, while the pull day highlights the back and bicep. The third day focuses on legs and core. The weekly layout looks like this:
Monday: Chest Shoulders and Triceps Tuesday: Rest day Wednesday: Back and Biceps Thursday: Rest day Friday: Legs and Core Saturday: Rest day Sunday: Rest day
Exercise Program Design
Lets discuss in a little more detail the make-up of each of these workouts. The new Jefit program, Barbell Workout (3-day Split), is an intermediate level program. The program uses a (45-lbs.) barbell for all exercises except some of the core exercises found in day 3. The resistance used will depend on the training ability of the person. If you are new to strength training, you could still try this program. In this case, the person would start out using the weight of the bar only for all exercises. See how your body responds and progress from there.
The majority of the exercises require 4 sets using a repetition sequence of 10,8,8,6. This type of repetition format takes advantage of a lighter first set (a warm-up set). The weight is increased for each subsequent set. There are 5 exercises featured for each of the workout days and many of the movements used are compound exercises. The recovery time between sets is two-minutes, a novice though may need an extra minute or two. A set that involves 8-repetitions as an example, means it’s an 8-RM (repetition maximum). A person will need to lift the most weight they can handle, using good form. If you end up performing more than the suggested amount of repetitions, increase the load by 5% for upper and 10% for lower body exercises.
Day-1: Push Movements
Day 2: Pull Movements
Day 3: Legs & Core
One of the great things about a 3-day split routine is a typical workout is less than an hour. In addition, since you work only a few muscle groups per workout, you can really target that area more intensely. Also, there is a recovery day following each workout, so the body gets plenty of recovery time to repair itself, adapt and get stronger. Putting this together with a solid nutrition plan and plenty of recovery is a successful recipe for strong gains in strength and mass. Stay Strong!
In order to continue to bring you the best experience with our exercise workouts and related content, the Jefit website and back-end server will be temporarily offline. Durning this period of time, users will not be able to create an account / login or use any features that are associated with our servers.
However, a member might still be able to use our offline functionality such as editing exercise routines locally or track a workout from the Jefit app if you login prior to the server being offline.
The expected downtime window will be from Friday May 1, 2020 at 10 PM PST to Saturday 12 PM PST.
Thank you for understanding and we look forward to getting our site up and running as efficiently as possible in order to improve the overall experience for our dedicated user base.
Our Editor’s Choice app by Google is the best app to help you jumpstart your fitness lifestyle into a data-driven training and easy workout logging system with the largest exercise database and thousands of free full week workout routines of your choice.
JEFIT is the only workout app that is designed for all level from beginners to professional bodybuilders and weightlifters. JEFIT helps you create personalized workout routines suitable for your needs while helping you analyze your workout progress over time thus keeping you stay focused and motivated to achieve your goals.
With JEFIT, everything is easy. From signing up to logging in your body stats, your body goals and starting your first session. You can get detailed reports, comparing your stats with your friends or gym buddy and evaluating your workout summaries right after each and every session.
JEFIT released the Points system on February 1. These Points can’t be purchased online but rather can only be earned through means of any JEFIT activities such:
1) Train and Track Progress Persistently a) Most points can be earned by exercising and logging your training data. b) Persistence will earn your large bounce points. c) Record body stats regularly. d) Take progress picture regularly. e) Update goals periodically.
2) Engage with Community a) Help other out by sharing your progress and results. b) Join our discussions and be supportive. c) Share your training routines with others . d) Provide tips or feedback on other’s training or shares.
3) Bring more people to fitness world a) Invite more friends to JEFIT and help them get fit. b) Share your progress or results to other social channels. c) A month of Elite credit will be given for each friend becomes an active JEFIT user.
Please note that the point system may also have a cool down period. Below is an example of how points are being awarded to your account.