Take on the Lunge League Challenge In July

Join JEFIT’s third monthly fitness challenge, available on iOS and android, the Lunge League Challenge! Find extra motivation to mix up your workout routine and focus on your legs. No need to sign up to participate, you just need to log 20 lunges (of any type – full list below) on 15 different days in July. To get the most out of the challenge push yourself to do the most advanced lunges you can. Alternatively, you could also use this as an opportunity to try out the different types of pushups available. Users who complete the challenge will be rewarded with exclusive in-app badges that will never be available again as well as some iron points! Show off your dedication to fitness and your consistency with JEFIT. Keep reading below for more information on the monthly fitness challenge.

How to Find the Monthly Fitness Challenge Page

  • Navigate to the Discover tab and then tap the “Lunge League Challenge” button
  • This brings up the Fitness Challenge hub where you can see more information on the contest rules, your progress, and the prizes.
lunge league

Incorporating additional lunges into your workout helps target your legs and beef up your glutes. Track and log your workouts as you normally would, while adding an additional set of 20 lunges to your routine. You can visit the Monthly Fitness Challenge page to check your progress. Check back on the first of each month to see what the next challenge will be!

Full List of Eligible Lunge Exercises:

Barbell Decline Bench Lunge
Barbell Lateral Lunge
Barbell Lunge
Bodyweight Lunge
Bodyweight Rear Lunge
Bodyweight Side Lunge
Bodyweight Walking Lunge
Crossover Reverse Lunge
Dumbbell Bicep Curl Lunge with Bowling Motion
Dumbbell Decline Bench Lunge
Dumbbell Forward Lunge with Bicep Curl
Dumbbell Lateral Lunge with Bicep Curl
Dumbbell Lunge Tricep Extension
Dumbbell Lunges
Dumbbell Rear Lunge
Dumbbell Walking Lunges
Kettlebell Turkish Get-Up Lunge
Smith Machine Lunge
Stability Ball Walking Lunge

10 Tips to Create Your Best Fitness Routine

Are you tired of always trying to stick to a new fitness routine only to later stop altogether? Perhaps this is because you feel other things get in the way, such as work, family obligations, or maybe you feel you always end up sabotaging yourself and you’re powerless to stop. Below, you’ll find 10 ways to finally stick to a fitness regime that will eventually make a huge difference in your life.

1. Make it Manageable to Start With

Make sure you make your fitness regime easy to begin with. The thing you should be focusing on to start with is not hour long workouts, but just building the habit by working out most days of the week. You can go to the gym, do it outside, or even in your living room – it doesn’t matter. If you just do 5 minutes, do 5 minutes. Do it and stop before it becomes a chore. It doesn’t matter how long it is or what you’re doing really, as long as you’re doing it every day to build that habit.

Building habits is something emphasized in the book ‘Automic Habits’ by James Clear. When you make it easy for yourself, without thinking ‘what’s the point?’, you’ll get used to going and be able to build up from there. 

2. Make Sure You Enjoy What You’re Doing 

Don’t do something just because you think you should be doing it – do it because you actually enjoy it. It doesn’t matter if it’s Zumba, strength training, or something different. Whatever you do, make sure you like it so much that you want to keep going. Your enjoyment is paramount and one of the only things that will ensure your adherence. If you’re the kind of person who says ‘I don’t like working out at all, no matter the kind of exercise’ then you probably haven’t tried enough. Try different classes and styles of workout to see what you like best. 

3. Track Your Progress 

Tracking your progress, with the Jefit app, is a really motivating way to see how far you’ve come. This doesn’t mean just looking at aesthetics to track progress. Looking good is just one benefit of a well-designed fitness routine and working out more. You have likely gotten stronger, faster, and healthier too. How can you measure this? Take pictures and measurements then download them into your profile on Jefit. Other motivating ways to keep you on track, test your 1-RM (one repetition maximum), see how fast you can run a mile, test how fast you can row 500 meters, see how heavy you can go on a squat. Pay attention to how you feel day by day. It certainly isn’t all about the way you look! 

4. Don’t Aim For Perfection

Aiming for perfection is futile. Perfection does not exist, and nobody can be expected to be perfect. You’re only human, so you will likely have a day off. You’ll likely eat a piece of cake. That’s fine, and even necessary. Balance is key when building a new regime. Being too strict is not healthy, and it’s the reason many people don’t stick to a routine in the long run.

5. Be Realistic About What You Can Do

Don’t tell yourself you must get six workouts in a week if you have kids and a full-time job. That probably won’t happen, at least initially. Some weeks you may be able to do it, and others you may only fit in three workouts. Being flexible and refusing to beat yourself up is key. 

6. Set Effective Goals 

You won’t meet your goals if they aren’t set properly. For example, a goal to ‘lose 10 pounds’ is not exactly something you can control. You can’t control how fast your body loses weight. Plus, weight is not always an accurate measurement of health. Two people of the same weight may look entirely different. Somebody else may workout for a year and completely recomposition their body, looking a totally different shape, but staying the same weight. Focusing on weight isn’t a great idea. Similarly, a goal to ‘get fitter’ is vague and you can’t really measure it. Better goals in a fitness routine could be:

  • Consistently workout 3 times a week or more
  • Do 8 pull ups 
  • Deadlift your own bodyweight 

The above goals and similar goals are better because you can control and measure them. You can easily say whether you have completed them or not, and you have far more control over whether you achieve them. 

7. Don’t Deprive Yourself

If you want some cake, eat some cake. If your friends are going out for lunch and you really want to go, then go. As this article has mentioned numerous times, it’s all about balance. When you feel deprived, you’re going to crave the thing you’re depriving yourself of even more. This can easily create eating disorders, but at the very least it’ll create a yo-yo dieter who never quite gets to where they want to be. 

8. Make Sure You Take Breaks 

You can’t workout intensely every single day. It’s not good for your body. The body needs a break, and stress and sleep are two crucial factors in your journey. Make sure you take at least one full day off a week. On days you feel too tired, try a less intense workout, work on your mobility or go for a walk. Listening to your body is so important. Getting 8 hours a night consistently and minimizing stress factors will also help maximize your fitness routine.

9. Act and Think Like the Person You Want to Be

Acting and thinking like the person you want to be can help you to make changes more effortlessly. Visualize the best version of you. How do they walk and talk? Where do they hang out and who with? How do they think? Start mimicking this as often as you can. 

10. Find the Right Balance For You

Get rid of that all or nothing mindset – this is about finding a balance that’s right for you. If you eat a burger, you haven’t failed. Not going to the gym because you ate a burger, or eating a multi pack of chocolate bars because you had a few squares just doesn’t make sense. There’s no need to sabotage yourself just because you’re not a robot. 

Use the Jefit App to Track Exercise in Your Fitness Routine

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. 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.

3 Reasons Better Sleep Can Improve Your Fitness

Working to achieve peak fitness is an effort that never ends. As soon as you reach your goals, there is always going to be the question of either maintaining them, or setting new ones to hit. In among all of that, there are the marginal improvements you can make when it comes to getting the most out of your potential. For example: while we all know about the importance of diet and exercise when it comes to reaching your peak, how much attention do you pay to the – arguably equally important – issue of sleep?

Sleep isn’t just a way to recuperate energy at the end of a long day; the quality and the quantity of rest you get at this crucial time has major implications for your health, both physically and mentally. Also, when it comes to your improvements in the gym, you’d be surprised just how influential a decent night’s sleep can be in the mix.

If You’re Not Sleeping, You’re Not Gaining Muscle

The physical process of building muscle is, in its simplest form, actually kind of brutal. To achieve this goal, you are literally breaking down the muscle (micro tears), then letting it heal, forming stronger fibrous bonds. This healing does not happen immediately, but actually takes place overnight, particularly while you are sleeping. In other words, if you’re not sleeping, you won’t get the most of your muscle building workout. You’ll also find that the next time you hit the gym, you won’t be able to do quite as much as before.

Sleep and exercise exist in a tandem, in which each benefits the other and gives the best results for both. Not only that, when you get a good night’s sleep, your body will produce the optimum amount of growth hormone, which is essential in delivering the benefits you want.

Quality of Sleep Matters as Much as Quantity

You’ll surely know how it feels to wake up in the morning, having bedded down at a perfectly reasonable hour but then been assaulted by insomnia, snatching an hour of sleep here and a few minutes there in between tossing and turning and occasionally looking helplessly at the ceiling. Nothing feels quite right in the light of day after a night like that – you’ll be grouchy, your energy won’t be there, and even a gym session will not shake that weird feeling.

There are no sure-fire cures for insomnia, but there are a few things you can do to make it less likely. Leave your phone alone for at least an hour before bed; for that matter eliminate all TV and other screen time. In addition, meditation, has been shown to have a positive affect on insomnia. There are other things that you can do as well, but those are a few highly beneficial ones.

Exercise Can Help You Sleep: So That’s Good

While a good night’s sleep is beneficial for getting the most from your workout, there is a bit of good news to be had here. The reverse is also true – if you have a regular exercise routine, it should benefit the quality and quantity of sleep you are getting. As long as your diet regime is well-judged (so lots of clean proteins and as little caffeine as possible), your workout should burn plenty of excess energy, leaving you feeling pleasantly spent at the end of a day and ready for a night of uninterrupted sleep.

It’s great if your workout makes you feel pumped and full of fire, but that hyped-up feeling should be left in the gym. If you’re still experiencing the side effects of adrenaline while you’re getting ready to hit the hay, then there is a problem. A regime of light stretches at the end of every routine should allow you to get some equilibrium before you get in the shower.

Sleep is of vital importance to any fitness regime, and to all aspects of your physical and mental health. If you find that you are struggling for that essential restful sleep when you go to bed at night, then take every effort to find a way of improving things; including speaking to a doctor if it becomes chronic. Sleeping well is a foundational building block to everything else in life, and is the most important thing in any wellness routine. By following the above advice and working as hard as you can to establish that routine, you’ll see the best results both in the gym and beyond.

Use the Jefit App to Track 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. 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.

4 Tips on How to Set Smart Fitness Goals

More and more gym-goers are now returning to the gym which typically mean new fitness resolutions. However, according to U.S. News, 80 percent of people give up on their resolutions within the first few weeks of beginning a new routine. So to help you avoid being part of this statistic, here are some tips on how to set smart fitness goals as you return to the gym.

4 Tips on How to Set Smart Fitness Goals

1. Don’t Focus on Too Many Goals

Many people choose to use this as a reason to completely overhaul their lifestyle. They want to lose weight, bulk up, cut out sugar, workout 5 times a week and the list goes on. And this is just fitness goals! This is why it is so easy for people to fall off the wagon; there are just too many goals to keep track of with so many changes to make. By scattering your focus among many, you can’t channel your full effort into them.

So one of the tips on how to set smart fitness goals – as you return to the gym – is to focus only on just a couple of fitness goals. This way, you can really put 100 percent effort into them and be able to maintain them for longer.

It is better to make progress with fewer goals than none at all with many.

2. Focus on the S.M.A.R.T Principle

Another way on how to set smart fitness goals is to follow the S.M.A.R.T guidelines. Your goal should be:

S for Specific – Make sure that you clearly define your fitness goal. Vague goals do not give you enough direction; you need to know exactly what you want in the end and make it clear on when you can say, you did it.

For example, don’t say I want to lose weight or I want to gain muscle but I will lose 5 pounds or I will gain 3 pounds of muscle mass by doing x, y, and z.

M for Measurable – Your fitness goal needs to be something that you can actively track. Break down your big goal into smaller, measurable goals.

For example, I will lose 1 pound by week 4. I will lose another 2 pounds by week 8.

A for Attainable – Do you have the time, money, resources to achieve this goal? If you set a goal that is not attainable, you risk demoralizing yourself.

For example, do you have the time to work out? Can you afford a gym membership or personal training? Do you have the time to set up a home gym? Adjust your goals accordingly so that you will be able to attain it in the end.

R for Realistic and Relevant – Don’t set yourself up for failure. While your goal should challenge you, it should also be realistic and achievable. It should also be relevant to you. Is your goal aligned with your life and direction you want it to take? If you are not interested in weight loss but would rather build muscle, then set that as your goal. Otherwise, you won’t have the motivation or discipline to see it through.

T for Time – When do you want to achieve it by? Give yourself enough time to realistically achieve it but not too much time because then there won’t be a sense of urgency.

For example, I will lose 5 pounds in 6 months.

3. Write Down Your Goals

Another tip on how to set smart fitness goals for a new training goal is to write it down. Something about having your goal written down on paper in tangible form makes it more permanent and real. Place these papers somewhere you will see every day such as above your desk at work or home, or on your bedroom door so you can be reminded every day and use each day as an opportunity to make progress.

Also, pay attention to the words you use. Use words like “will” to create a sense of determination and positivity.

For example, I will lose 5 pounds in 6 months instead of “I want to”.

4. Write an Action Plan

If you want the best opportunity to attain your smart fitness goals, then also write them down into an action plan, including your S.M.A.R.T guidelines, a timeline and the smaller measurable goals. This will not only give you a direction but a plan to follow. It will also be really motivating being able to track your progress and tick things off as you go.

Use Jefit to Track Your Workouts

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. If you have a smart fitness goal, why not get Jefit to help you keep on track? What are your fitness goals for the remainder of 2021? Let us know in the comments below, we would love to know!

Fitness Industry Trends for 2021 According to ACSM

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 MagazineMen’s HealthThe 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.


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

Visit ACSM.org for additional information

Three Myths About a Healthy Fitness Lifestyle

If you’re going to achieve anything in life, you first have to be informed on the topic. This means learning everything you can about your craft, your hobbies, your passions. Fitness can fall into all three of these categories. To begin with, it usually develops out of a hobby. You might start out via an obligation to reduce your waistline, to improve your health, or for a more direct medical reason. Perhaps you just want to get stronger or live a healthy, fitness lifestyle. Sounds as good as any. When you start becoming familiar with the routine and feel as though you could do more, it can then develop into a passion.

This means you do it for the sake of doing it, as a regular fixture; becoming part of your lifestyle. Then, over time, it will become a craft. Not in the kind of profitable manner or artistic manner in which we think of it, but rather something we wish to improve, a basic lifestyle habit that we wish to continue and enjoy.

But to move from hobby to passion, from passion to craft, you have to give yourself the best opportunity to succeed. This includes dispelling myths. For that reason, let us help you get started with three such myths.

Rest is Not an Option

When we think of an active, healthy fit lifestyle, it’s easy to conceptualize someone walking around a city all day, like New York. Perhaps we imagine them working as a courier, or in a job that requires the person to be outdoors. But often, that’s not the case. While jobs like these can be beneficial to a healthy lifestyle, they aren’t the only way you can live one.

In fact, the assumption that you need to be continually active is a false one. A healthy fitness lifestyle is nothing if you cannot rest on certain days during the week. What matters is how you use your available time in the day to improve your overall conditioning. For example, many have experienced the benefits of HIIT, which is high Intensity Interval training. This might include sprinting for one minute on a treadmill, followed by walking for two minutes to recover and then repeat. Because of the intensity of exercise, you needn’t commit to low-impact activity.

On top of that, it’s not the case that going to the gym means you will need to go each week for the rest of your life or lose all of your gains. Active recovery periods, drop-off weeks for weightlifting, and the ability to rest and get more high-quality sleep, is essential if you hope to improve the current version of yourself.

Of course, you shouldn’t pursue a fitness lifestyle motivated only by how and when you might justify your rest. Thinking that this is an impossible task that could never be achieved should you choose to get healthy is not the case. In fact, when you’re in shape, rest becomes much more satisfying, and much more restorative. So the art of getting fit is also the art of feeling your best self. Proper recovery is a key component in the mix. That sounds like a win-win.

Do You Really Need Specific Equipment to Help Your Journey?

For some reason, the primal nature of exercise or weightlifting convinces some people that the most raw means of getting in shape are always the best. Never mind that ergonomically designed piece of exercise equipment, lifting heavy things outside all day is the real way to build muscle! Never mind the treadmill’s convenience and ease of use, running outside will always be superior in the minds of some runners.

This somewhat-sprinkling of truth and myth can lead some people to think they need to go without the bare essentials should they actually be completing the work well. To some extent, this can be healthy. For example, wearing a “squat suit” to perform a power lift is not for everyone. It is needed by some, but might be overkill for a novice trying to learn correct squatting technique. For the exercise newbie, sweat pants, sturdy shoes and a t-shirt will suffice. Keep it simple. Consider your needs. When you do this, you might find a simple workout was all that you needed to keep yourself in check.

Women & Weight Training

One of the more tragic things about the fitness community is how easily incorrect information can be pushed and accepted. One of the largest myths routinely asked about is how women can fair if deciding to embark on a weight training program. There is only one answer – well. While there are bodybuilders who happen to be women, many just starting out might not have the desire to get to that level. In fact, even if you had a masculine body, lifting weights as a novice will never accidentally grant you a hugely muscular frame such as that. Your testosterone levels are much less than that of a man, and even if they were the same, accidentally becoming that muscular does not happen. It takes years and years of effort and clean eating.

If you are a woman and would like to get involved in weight lifting, be sure to check out a strength program with dedicated compound lifts and proportional work, such as the Jefit app. The benefits you stand to gain are a slender, stronger, leaner body type. To that extent, weightlifting can be a tremendous gift.

With this advice, we hope to have dispelled three common myths regarding a healthy fitness lifestyle.

Try the 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.

Performing a Side Bridge Exercise Has its Advantages

The side bridge exercise is a stellar movement targeting the oblique muscles, commonly referred to as the “outer abs”. The various layers of oblique muscles are just one of the 29 muscles that make up your “core”. The muscle group plays a vital role in posture, core stabilization, activities of daily living and athletic performance. The exercise reveals its true potential, though, by the many secondary muscles it activates while “holding” the position. In addition to the obliques, other muscles like the gluteus medius and gluteus maximus, are engaged to help stabilize the hips. Finally, your shoulder stabilizers work in concert to keep you aligned as well. 

What are the Benefits of the Side Bridge Exercise?

Aside from all the benefits it provides for your body, the side bridge also brings plenty of convenience to the table. It is a terrific bodyweight exercise, all you need to do a side bridge is a mat and a few minutes. The power of the side bridge extends well beyond just your obliques. The side bridge influences every muscle that the obliques touch or are related to. Here are just a few of the benefits of performing the exercise:

  • Side bridge activates as much as 40 percent of the upper and lower back muscles. This is more than many common back exercises.
  • Not only does it work your obliques exceptionally well (about 50 percent of their maximum), it recruits your rectus abdominals too (about 34 percent of its maximum). This amount of muscle activation is similar to performing a crunch or front bridge exercise (aka plank).
  • The side bridge is an ideal exercise to train the back muscles, especially the deep muscle, known as the quadratus lumborum. The QL is an important muscle for providing spine stability.
  • Performing the side bridge exercise is one of the best ways to work your hip abductor and glute muscles. The hip abductor muscles work at about 74 percent of their maximum capacity during the side bridge. That number, by the way, doubles the work of the muscle often prescribed for hip muscle weakness, the side-lying leg raise (aka hip abduction).

How to Modify a Side Bridge Exercise

You can do a traditional side bridge or change things up to make the movement easier or harder.

Lift Your Top Leg Up – This increases the stress on the side of the body closest to the ground.

Flex the Hip of the Bottom Leg – This puts all of the weight on your top leg and is the excellent way to train your inner thighs (e.g. your hip adductor muscles). This is a great exercise for any hockey players.

Change Your Point of Support – Rather than supporting yourself from your forearms or feet, you can support yourself from your knees (easier) or from your extended arm (easier on the muscles but harder to balance).

Why is This So Important?

Developing core strength is important for not only posture but every day activities as well. In addition, if you are a runner, triathlete, cyclist or swimmer, then the side bridge should be part of your conditioning program. The side bridge exercise is typically done three times per week, holding the position for 3-10 seconds. Hold the position for a desired time and then roll back. Keep repeating this until you can’t maintain your form. You can also try doing straight sets on one side before switching sides.

The simplest rationale for the side bridge exercise is it builds your muscle capacity providing better hip and trunk stability. The muscles that get strengthened over time, help keep your pelvis level (neutral). This is not only important to prevent back and hip pain but is also very important in preventing knee injuries. One important aspect of knee pain is hip stability and hip abductor and glute medius weakness. The side bridge is ideal for improving stability about the hips and thus preventing or treating knee pain that has been known to cause hip dysfunction.

Trunk Muscles

In addition to providing a great workout for the obliques, transversus abdominis, and rectus abdominis, side bridges work many muscles of the core or trunk. This exercise engages the glutes as synergists, or muscles that help other muscles complete a movement. Side bridges focus on the hips, engaging other synergists such as the quadratus lumborum, psoas major and hip adductors. In addition, additional back muscles such as the iliocostalis and the latissimus dorsi are also activated with side bridges.

Additional Muscles

Side bridges don’t stop at the abs and trunk. Upper-thigh muscles, including the tensor fasciae late, gracious and pectineus act as synergists, as do the deltoids, supraspinatus, and trapezius of the shoulders and upper back. Likewise, the pectoralis muscles of the chest and levator scapulae of the upper shoulders serve as stabilizers, or muscles that help other muscles maintain a certain position during exercise.

Muscle Activation

The side bridge not only excels in the quantity of muscles it engages, it also offers quality activation. Physiotherapist and chiropractor Greg Lehman notes that this exercise engages your upper and lower back muscles at 40 percent of their maximum, a figure far greater than typical back exercises. Lehman also says that the obliques and rectus abdominal experience engagement of 50 percent and 34 percent respectively, making for abdominal engagement roughly on par with crunches. The hips get the biggest benefit, however, at about 74 percent engagement. That’s twice the engagement of the common side-lying leg raise.

Low Back Pain

A 2012 study published in the Journal of Strength and Conditioning Research by the University of Virginia, reveals further benefits of the side bridge exercise for those who suffer from recurrent low-back pain (LBP). The study found that those with recurrent low-back pain experience the same level of muscle activation, or efficient muscle contraction, as those who did not suffer from LBP when performing side bridges. The news is doubly good, as the same study notes that a weak transverse abdominous may actually be part of the cause of LBP.

Use Jefit to Plan & Track Your Workouts

The Jefit app was named best app for 2021 by PC Magazine and Men’s Health. The app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge 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.

8 Ways You’re Sabotaging Your Fitness Progress

Fitness Progress

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

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

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

1. You’re Not Eating Properly

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

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

  • Not eating the correct foods

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

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

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

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

  • Eating too much

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

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

  • Not eating enough

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

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

You need food to fuel your body.

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

2. You’re Overtraining

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

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

3. You’re Not Sleeping at Night

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

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

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

4. Your Workouts Aren’t Consistent

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

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

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

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

5. You’re Not Doing the Right Exercises

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

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

6. You Train Without a Plan

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

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

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

7. You’re Not Using the Right Technique

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

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

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

8. You’re Not Giving It Enough Time

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

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

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

How to Speed Up Your Fitness Progress

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

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

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

Fitness Progress

Android Version 9.02 Bug Fix Released

Hello All,

We have released a Bug Fix update, Version 9.02 for the latest Android Release.

This update resolve issues that users have been experiencing with crashes and UI bugs.

Bug Fix Notes

1.) Fixed crash on interval timer when it goes to background.

2.) Fixed UI bug cause button turn to gray on some 5.0x devices.

3.) Fixed Floating button covers up delete option on exercise log page.

4.) Fixed set done shows incorrect number randomly on Day exercise list.

5.) Fixed Reorder bug on Day exercise list.

6.) Removed G+ login on devices that do not have Google service package installed.

If you experience any further bugs please contact us at support@jefit.com and we will get back to your request as soon as possible

Thank you all again for your support, feedback and hope everyone is enjoying the latest update!

– JEFIT Team

Android Update Version 9.0 Released!

Hello All,

We’re thrilled to announce that we’ve updated our Android Application.

This is a MAJOR update that contains a complete re-design to the UI using the new Android Material Design style, improved User Experience, new features, changes to current features, bug fixes, performance enhancements and more.


What Is New

1.) NEW Redesigned UI using Android Material Design Style

We have completely redesigned the application to match the style of the new Android Material Design style that Google has released.

All pages and features of the application have taken advantage of this new design style making the flow and look of the application cleaner, modern and accessible.

JEFIT Android Version 9.0 Update  JEFIT Android Version 9.0 Update



2.) IMPROVED User Experience

Using the Android Material Design style, we have utilized this to improve the overall user experience.

This means less clicking and navigating to access many of the main features and functions.

We also improved placement of buttons and utilization of the screen to place features/buttons so that the user has a better overall experience.

For example on the exercise detail screen we have made it easier to access the add to routine, logs, notes, progress charts and record logs buttons while also changing the scan through exercise arrows next to the exercise name.

JEFIT Android Version 9.0 Update


3.) IMPROVED JEFIT Team and User Shared Workout Routine Layout and Loading

We have improved the layout of how the JEFIT Team and User Shared workout routines are displayed on the “Workout Plans” page.

Routines are also loaded at a  faster rate and you are able to view more routines on the download page than in previous updates

JEFIT Android Version 9.0 Update   JEFIT Android Version 9.0 Update



4.) IMPROVED Workout Routine Day List

On the workout routine day page, we have improved the layout of how each day is displayed.

The exercise day information is contained within its own individual tile displaying :

  • Day Name
  • Amount of exercises in the day
  • Estimated time it takes to perform the workout day
  • Last time that you have performed each day

JEFIT Android Version 9.0 Update



5.) IMPROVED Planned Exercise Day List

For the planned exercise day list we improved the ability for the users to be able to reorder the exercises in their list, delete an exercise and edit the reps/sets and timer of each exercise within the day.

JEFIT Android Version 9.0 Update


6.) IMPROVED Exercise Database Layout

The exercise database has also been improved using Android Material Design

  • Custom Exercises

We have removed the button to access the custom exercise database and instead added an additional 5th tab labeled “Custom Exercises”.

Here you will be able to view all of the custom exercises that you have created using the create custom exercise button on the top right corner of the screen.

JEFIT Android Version 9.0 Update



  • Workout on the Fly

The workout on the fly option has been switched from workout routines page to the exercise database page.

By clicking on the dumbbell play icon at the bottom right of the screen of the page, you will initiate the workout on the fly functionality and be able to record your logs instantly.

JEFIT Android Version 9.0 Update      JEFIT Android Version 9.0 Update



  • Simple Body Part Switch

Instead of having to back out to the body part selection page, by clicking the drop down menu at the top left corner of the screen you will be easily able to select the body part for exercises you would like to view.

JEFIT Android Version 9.0 Update


7.) IMPROVED Detailed Data on Progress Charts

We have added in summary data at the bottom of the progress charts page where users are able to view the date of when your maximum and minimum 1RM was recorded.

You are also able to view when you first recorded said exercise along with the last time you created logs.

JEFIT Android Version 9.0 Update



8.) ADDED Ability to Purchase JEFIT Pro through Free App

We have added in the option to purchase JEFIT Pro through the JEFIT Free application

This will be explained further in a future blog post but we will be merging our Free and Pro products into a singular application in which Pro will be accessed through activating your previous purchase through your account.

As stated we will explain this further in an upcoming post.


9.) IMPROVED Performance Enhancements and Bug Fixes

10.) IMPROVED News Feed Update and Sync Speed


What Is Next

  • iPhone/iOS Update – Following this Android update, we will be returning back to our iPhone/iOS application. On this update we will be working on improving this platform, user experience, fixing various bugs and more.
  • Updates to the JEFIT Website 



Please send all of your emails, questions, feedback, reviews and suggestions to support@jefit.com or post on the App/Website Questions on the JEFIT Forums, https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions


Stay Connected

JEFIT Facebook

JEFIT Twitter

JEFIT Google Plus

Don’t forget to like our Facebook Page, follow us on Twitter and Instagram, add us on Google+ and send a review to both the iTunes App Store, Amazon and Google Play Stores!

We appreciate all of your support and patience as we work forward on bringing you this new update as well as many new changes and features!

Thank you for your ongoing support!

– JEFIT Team

Elite Website Update

Hello All,

We are proud to announce that we’ve updated our JEFIT Elite Service on the website

With this update for Elite, we have completely changed the layout of the webpage to display your training reports and stats.

With these UI changes that have been made we have also added new features to the Elite service to allow you to compare your workout data with your friends on JEFIT.


Whats New


1.) New UI / Webpage Layout

With the latest changes that we have made to the Elite membership, we have also released a new UI design to both the JEFIT Website and the Elite Page.

To Access your Elite Reports, Graphs and Charts you will click the “My Reports” button on your My-JEFIT Profile Page.

On the My-Reports page you will be able to access your report information and training stats via the new tab navigation.

Go to http://www.jefit.com/my-jefit/training-reports/ to view your Training Reports.


2.) New Training Progress Page

The first thing you will notice about your Elite Training Reports is that there is a change in the UI.

Previously the graphs/charts and workout data was located on a singular page.

Now on the new Training/Overall Reports you will be able to view :

  • Total Workout Summary/Data
  • Training Breakdown
  • Total Weight Lifted
  • Total Session Time
  • Total Lifting Intensity
  • Total Number of Exercises Completed
  • Total Number of Records Broken
  • Your Profile Insight


Screen Shot 2015-03-30 at 4.00.34 PM

3.) Compare Stats with Friends

Another new feature added to the Elite service is the ability to compare your body and training stats with your friends on the website.

By adding friends on JEFIT you will be able to track and measure your training stats with those who potentially might be performing the same routine as you.

On the page you will be able to compare your :

  • Total Workout Summary
  • Training Breakdown
  • Total Weight Lifted
  • Total Session Time
  • Total Lifting Intensity
  • Total Number of Exercises Completed
  • Total Number of Records Broken
  • Progress of Benchmark Exercises
  • Progress of Favorite Exercises
  • Body Stats Summary
  • Body Goal Progress
  • Before And After Pictures
  • Profile Insight

Screen Shot 2015-03-31 at 4.25.19 PM


We appreciate all of your support and patience as we work forward on bringing you this new update as well as many new changes and features!

Thank you for your ongoing support!

– JEFIT Development Team