See How to Get More Protein on Plant-based Diet, Watch The Game Changers

Sometimes you read or watch something that changes how you think about a topic. The topic is this case is nutrition and more specifically, a plant-based diet. It’s always important to understand both sides of a story though. Many bodybuilders and recreational lifters alike think they can’t get enough protein from a plant-based diet. So, they tend to avoid it, even if they intuitively know it’s a healthy option. Most stay away because they can’t grasp how eating a plant-based diet would allow enough daily protein to build lean muscle.

Your mind could change a bit after watching an interesting documentary on Neflix called The Game Changers, produced by James Cameron. The show first dropped back in 2018 and is currently trending once again. I would highly recommend that you at least watch it. The show is 85-minutes long and interviews many great athletes who talk about how and why they transitioned to a plant-based diet.

Definition of a Plant-based Diet

One of the better definitions of a plant-based diet was found in this article published by Harvard Medical School and author Katherine McManus, MS, RD. She goes on to say that “plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.”

There are several pro/con reviews of the documentary, however, saying they get a lot right but also some things wrong. One review mentioned the show vilified red and processed meats while claiming animal proteins like chicken, fish, and eggs were as equally bad for your health. We know that certain ways of eating like a vegetarian or Mediterranean diet, have been shown to be healthy, and they includes such foods.

There may be an argument that healthy eating is not an “all or nothing” diet or philosophy and more about finding the best option to eat healthy. To be able to eat healthy the majority of time would be a good thing; incorporating a manageable diet that enhances a healthy, sustainable lifestyle.

Check out the show and see what you think for yourself, who knows, maybe it’s something you’ve thought about trying in the past. In any event, this or something similar could be a reset for eating better during (1) this stressful, pandemic time and (2) for a fast approaching Holiday season.

Stay Strong with a Plant-based Diet and Jefit

Take advantage of Jefit’s 1400 exercise database in your workouts. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, and ability to track data. There is also a members-only Facebook group. Connect with like-minded people, share tips, and advice in order to get closer to reaching your fitness goals. Stay strong!

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6 Helpful Tips You Need to Know About Jefit Iron Points

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The Jefit app offers members an opportunity to continually earn iron points for logging workout data, sharing items in the community and much more. Many Jefit users have said that iron points are a great motivational tool that helps them workout more consistently. One of the many great things about Jefit iron points is having the flexibility to cash them in for an upgrade to Jefit Elite.

The award-winning app has more than 9 million downloads currently on iTunes with a growing database of new users every day. Here are a few tips that spotlight the value behind Jefit iron points.

Helpful Tips About Jefit Iron Points

Jefit points are “consumable.” Did you know there are a few ways to get a free upgrade to Elite? First, each time you earn 1000 iron points, you’ll have the option to “cash in” those points for a free month of Elite. Nice! See the second way to get that upgrade to Elite further below in the article.

You have a maximum of 20 times a month where you can earn iron points for a valid workout session. The minimum length of time for a workout is currently set at 20-minutes. Note, there has been some discussion about lowering this time a bit because of shorter home workouts. We’ll keep you posted on that. Be sure to always…always…share your logs to the community. Sharing it means synchronizing the data to the web server thus earning valid points.

Here is another tip for you, the best way to maximize Jefit iron points is to consistently train and track your progress. Simple as that! Persistence definitely pays off here in the long run. Remember, train and log it. Jefit will handle the rest.

The majority of people use the Jefit app to log, plan and track strength workouts. But don’t forget about doing cardio exercise and getting iron points for your time. You can earn 20 iron points for a minimum of 20-minutes of any type of cardio. Don’t miss out!

Also, engaging in and around the Jefit community is another easy way to earn iron points. Many members like to provide tips and advice regarding their friends workouts. The good news here? You earn more iron points for doing so.

Finally, millions of members use and love the Jefit app. By simply letting your family and friends know how great the app is could lead to a savings for you. When a friend eventually becomes an active user, for two weeks or longer, you guessed it, another free month of Elite comes your way!

One Thing to Watch Out For

Avoid working out twice in a 24 hour time frame. For example, your first workout starts at 9 am and then a second at 9 pm. There’s a built-in cooling period. It also keeps someone from point “stuffing” by entering bogus workouts one after the other in order to increase iron points.

Valid Scoring For Workouts Look Like This:

Finished a valid workout session, you receive 20 points!

Complete 2 workout sessions within 4 days, 5 points.
Finished 3 workout sessions within 6 days, 5 points.
Complete 4 workout sessions within 8 days, 10 points.

Workout With Jefit

Take advantage of Jefit’s 1400 exercise database in your workouts. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, and ability to track data. There is also a members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Stay strong with Jefit.

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New Audio Cue Module to Be Released Soon on Jefit

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The Jefit app will soon have a new update that will improve the workout experience on their award-winning app. The new feature, called audio cue module, allows everyone to be “hands free” during a workout. The audio feature offers voice commands at the beginning, during and at the end of each set of exercises. This lets someone who uses the app to be hands free during a bodyweight interval workout, as an example. In addition, it keeps the person fully engaged in their workout. Rather than the need to continually slow things down, as would be the case, if they were always checking at their screen. In turn, creating a more challenging workout while optimizing exercise flow on the app.

The Jefit Audio Cue Module

The soon to be released Jefit audio cue module will prompt someone after they start a workout with a specific command. The experience begins with “Ready Go!” followed by “first, barbell bench press” as an example. When you’re halfway done with the set you’ll hear an audio cue letting you know just that. The same holds true for the end of each set as well. The person also has the option of turning off the audio command feature before they begin the workout. This new feature will allow a person to put the phone down while working out. Take a moment to listen to the audio cue in this Jefit Instagram post, that can be found here.

Workout with Jefit

The Jefit team looks forward to supporting members with new features like the new audio cue module. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, as well as a members-only Facebook group. Connect with like-minded people, share tips, advice, and motivation, to get you closer to your fitness goals today. Stay strong with Jefit.

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Build Strong, Powerful Shoulders With a Push Press Exercise

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Are you looking for a new exercise to add strength and size to your shoulders? A great movement that can help is the push press exercise. You may have seen someone at the gym doing it using either a barbell, dumbbells, or kettlebells. We love the versatility and effectiveness of this compound movement. The exercise engages both upper and lower body muscle groups. Any time you lift and hold something overhead, you get the added bonus of activating the muscles responsible for improving core strength.

Muscle Groups Used in a Push Press Exercise

The push press exercise requires full use of the legs and hips to drive the weight overhead. The upper body relies on the shoulders, chest and tricep muscles to extend the arms overhead. The muscles that make up the core are also activated during the push press, according to research published in the International Journal of Kinesiology & Sport Science. In that paper, by the way, it’s mention that the push press exercise is superior when compared to an overhead press in terms of overall muscle activation.

Muscles Involved:

  • Hips
  • Quadriceps
  • Core
  • Upper Back
  • Chest
  • Shoulders
  • Arms

How to Execute the Push Press Exercise

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Addressing the Bar (Rack Positioning)

Take hold of an Olympic bar with an overhand grip, slightly wider than shoulder-width. Try using a width similar to bench press. You can alway spread out the hands more if and when needed. An important point is the positioning of the elbows. The elbows should be as close to the bar as your body allows. What you don’t want is the forearms positioned vertically. After grasping the bar, let the elbows flare out a bit; make sure the elbows are not facing straight down as previously mentioned. Extend the neck slightly, looking upward.

The Dip

Just as it sounds, the dip is a small movement via the hips and legs. It refers to the hips dropping straight down (not back like a squat). The knees also flex slightly at this point. The cumulative effect of this is what initiates the push press movement. It should be perform using a smooth, controlled speed. The focus is on keeping the body upright and core braced.

The Drive

Here is where the push press exercise starts to come together. This is also where all your momentum will come from. Keep the chest upright. Let your hips and legs initiate the movement NOT your arms. If you feel you are “muscling it up” then you are doing the exercise wrong.

Overhead Position

When the bar is pushed upward, it should be positioned directly over the head. The arms should be extended and slightly back behind the ears. Watch the head going too far forward as the weight is driven overhead.

Exercise Variations

The push press exercise is typically performed with a barbell. But there are other ways the exercise can be done if a barbell is not available. Try the following four options:

  • Single Arm Push Press (dumbbell, kettlebell)
  • Dumbbell Push Press
  • Kettlebell Push Press
  • Behind the Neck Push Press

Workout with Jefit

Let the Jefit app help you record and track each repetition of exercises like the push press or 1400 additional exercises if you’re not into the push press exercise. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, as well as a members-only Facebook group. Connect with like-minded people, share tips, advice, and wins, to get you closer to your fitness goals today.

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Five Helpful Features Found on the Apple Watch

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Do you currently wear a smartwatch? I have worn multiple versions of Fitbit before switching over to an Apple Watch recently. Those different watches have covered a span of 12-years. Collecting and tracking data on my Fitbit was fun and motivational. Even more so after seeing my dashboard numbers surpass 20 million steps and 40,000 flights of stairs climbed during part of that time.

During the past month, however, I decided to switch over to an Apple Watch because of their platform and ecosystem. The design and innovation of Apple Watch 5 series compared to what I was wearing was comparable to getting called up to the big leagues from Triple A. Now you have Apple Watch 6 series with even more features like an altimeter, blood oxygen sensor, sleep tracking, HRV, and new workout feature.

Here is a quick look at just a few of the many cool features on the Apple Watch 5 Series (and HRV on Series 6).

Apple Watch Activity Tracker

One of the best features on the Apple Watch is the activity tracker feature. This, depending on your choice of watch faces, can be front and center on the watch. There are three activity rings that one tries to close each day: MOVE, EXERCISE & STAND.

Move is as you would expect, any movement is recorded such as daily steps and stairs. In Moves you have a daily calorie goal that you try to pass. Next, is Exercise where you set a daily exercise time like 30 or 60 minutes as examples. The third and final ring is Stand. There are message pop-ups to remind you to get up and stand more throughout your day. The idea is to stand for a portion of each hour during a 12-hour day. Throughout the day you see more of the ring fill with a specific color (red/green/blue) as you move, exercise and stand more throughout your day.

This can get potentially downloaded to Apple Health which if you’re a data geek like me – you enjoy recording, tracking and analyzing your exercise data. After 180 days of wearing the Apple Watch, a “Trends” feature goes live with additional insight in each of those three areas, move, exercise and stand.

The Apple Watch VO2 Max Feature

A second informative feature is the ability to obtain an estimated maximal oxygen uptake. Know in the science world as simply VO2 max. This is the maximal amount of oxygen a person can uptake and utilize per minute of intense exercise. It’s measured in ml/kg/min. and here are the average values for VO2 max. Keep in mind world class cross-country skiers have topped 95 ml/kg/min.


An average sedentary male about – 35 to 40 ml/kg/min
An average sedentary female about – 27 to 30 ml/kg/min


There is also a formula for you to calculate your VO2 max number manually using 15 x Max. HR / Resting HR = VO2 max. In my case, 15 x 165 / 52 = 47.5 ml/kg/min., and when my Apple Watch tested me the first time it came out to 47, so pretty close. It is well-known in the sports and fitness world that high-intensity interval training (HIIT) will elicit the best results when someone is trying to increase VO2 max levels.

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Ability to Record & Track HRV: Heart Rate Variability

Heart rate variability (HRV) is basically the variation in the time interval between heartbeats. The greater the HRV, the more ready the body is to perform and the nervous system is considered “balanced.” The system responsible for this is the autonomic nervous system. HRV should not be confused with heart rate. They are different. Heart rate is measured in beats per minute while HRV is the number of milliseconds in between beats. It is a good overall indicator of health and well-being. Things like stress, lack of recovery between workouts and inadequate amount of sleep will affect HRV. HRV can also be used to predict if someone has a predisposition to a potential heart attack. According to the training and recovery product, Whoop, “the middle 50 percent of 20-25 year olds usually have an average HRV in the 55-105 range, while 60-65 year olds tend to be between 25-45.”

Apps Now Accessible Right From Your Wrist

Personally, to have access to a particular workout app, such as the Jefit app, now available on my wrist, lets me put down the phone for workouts. Not worrying about keeping track of where my phone is during workouts is great. The Apple Watch 5 Series model features 32GB of internal storage for music, apps, and other content. The different features mentioned in this article are just a small sample size found on the Apple Watch. There are also items like a just breath pop-up that has you relax and focus on your breath for a short period to check your heart rate. Having this type innovative technology on your wrist will only increase the chances of building healthy habits. In addition, it should also help people increase their activity level as they work towards achieving their exercise goals. Stay Strong!

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Innovative Exercise & Recovery Products That Will Elevate Your Workout

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How has your overall health been these past six months? Have you had trouble keeping up with your exercise & recovery during this stressful period? We’re now in month seven of this dreaded disease that’s still hovering over us. Hopefully, a cure is on the distant horizon. Many of us, however, are more anxious than ever before. The constant anxiety is beginning to wreak havoc on our mind, body and spirit. Personally, I can’t tell you how much I look forward to starting my day off with a long walk, run or hike. I still do my strength workouts in the evening but it’s the morning exercise ritual that has been truly life-saving these last 180 plus days! Yes, its been that long!

Winter is coming though. I’m already thinking about how I can replicate my outdoor excursions indoors when the weather is not cooperating. I’m fortunate to have a nice set-up in my “garage gym” but I’m in the market for a new cardio toy. In addition, I’m always on the lookout for a game changing recovery product to use on my aging body.

Here are some of the exercise & recovery products that I’ve used recently along with a few others that I’ve been looking at.

Exercise & Recovery Tool: Hyperice Products

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The company offers recovery and movement tools and has hit the big time recently partnering with the NBA. Their vibration massage gun is basically a better, quieter, less costly version of similar products on the market. The Hypervolt gun comes with five easy to snap on heads designed to get deep into connective tissue and muscle. Use this or any of their other recovery products and you’ll end up feeling like a new version of yourself. The product is ideal for a recovery day or for pre or post workout use. It even comes with an app to educate you on the benefits of proper recovery and vibration technology, it also helps track your overall use.

Exercise Product: ElliptiGO SUB

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We have a tendency to sit more than we should throughout the day. We have read the reports that too much sitting is slowly killing us. The average American spends about 6½ hours a day sitting, an increase of about an hour a day since 2007. Anyway, we know we need to stand up and move more throughout the day, right? The issue is the gym requires us to sit on the majority of the equipment. This can feel counter productive at times. Enter the SUB, the stand up bike.

The West coast company, ElliptiGO, was started ten years ago to help us solve this problem. They have several different product lines including their well received SUB. The bike has no seat and you feel like you’re on an Elliptical machine. The big difference is you’re outside and not stuck in the gym. Using this product will help you burn 33 percent more calories than a traditional bike. The product can be a great tool for both exercise & recovery. The design is amazing and say good-bye to neck and back pain typically associated with long a bike ride. I can attest to that. Individuals who have trouble getting on and off a bike now have no issues that would impede them from riding. The ability to exercise standing up, while outdoors, with no pounding on the joints is priceless!

Exercise Product: Concept 2 SkiErg

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The Concept 2 SkiErg with PM5 is one of the top-rated ski machines available. Concept 2 is known for their well-built rowing machines typically found in gyms and CrossFit boxes. It may not engage the lower extremity like outdoor skiing but it still offers a great full body workout. It ‘s a fantastic upright workout that incorporates the whole body not to mention its high caloric expenditure as a by-product. The legs get targeted via a squat at end of each stroke but it’s done from a stationary position. The product, in the right hands, can also be used both as an exercise & recovery tool. A great workout is expending 100 calories for time.

New Exercise Product: CLIMBR

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This is a new product that launched recently from Colorado-based Climbr. The traditional versa climber on the market is a functional cardio product. The training concept has gained some traction over the past decade especially in various boutique fitness studios. The Climbr is basically a versa climber on steroids with a beautiful design equipped with the latest in technology. Again, it’s a great workout because the body is upright and mimics contralateral movement found in activities like climbing. When you utilize a lot of big muscles in any type of movement or activity it’s usually better.

Next time you’re at the gym try to choose equipment that requires you, when possible, to stand not sit. When you’re in the market for home exercise equipment, try doing the same. At either location, take advantage of the Jefit app to design, log and track your strength and cardio workouts. Don’t forget the value of both exercise & recovery. Stay Strong!

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How to Return Safely to the Gym Following Time Off

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Just about everyone has felt like their life has been turned upside down over the last six months resulting from the pandemic. Moreover, everyone is now looking for ways to get back to their regular routine and that includes exercise. We all want to get back at it and we want to return safely to the gym. If there was ever a time to reap the psychological and physiological benefits of aerobic exercise and strength training it would be now!

This article will address how to return safely to the gym from an exercise standpoint rather than from a gym safety pandemic point of view.

How Quickly Does the Body Begin Detraining?

The body begins to lose cardio and strength gains made at the gym in as little as 2-3 weeks. The good news, though, is any gains lost due to time off can be redeveloped quickly. As long as you’ve been healthy. You can typically maintain strength levels for 3-4 week after a hiatus. Where you really begin to see the effects of missing workouts though is with the loss of muscle mass. This can occur in as fast as 3 weeks. The key is to always listen to your body before/during/after workouts. If you need to back off on the weight or mileage during a workout because you don’t feel 100 percent, then do so. If you experience any stiffness, tightness or pain, that’s your bodies way of telling you to back off and watch out.

Gradually Increase Workout Volume

When starting out or coming back from a hiatus, strive for 20-60 minutes of moderate intensity exercise according to the American College of Sports Medicine guidelines. On the strength side, aim for 1-2 sets of an exercise using 12-15 repetitions with moderate resistance. As time moves forward, slowly decrease the amount of repetitions while increasing the amount of resistance and the number of sets. Increase the amount of resistance each week by about 10 percent for lower body and 5 percent for upper body exercises once you’re able to reach 12 repetitions. Begin with bodyweight exercises like push-ups, squats, lunges and split squats before moving to machines or free weights. In both instances, 3 days a week is plenty, eventually progressing that to 4-5 days if and when needed.

Pay Special Attention to Recovery

On the off days you’re not strength training focus more on stretching and mobility. In addition, spend time on your foam roller to release any tight muscles and connective tissue. Also try using a recovery product like Hyperice to help in that area. In fact, think about adding a few days of either yoga, stretching or a mobility class to your weekly routine. If you like to run, closely monitor your weekly mileage building it back up slowly.

Document Your Workouts

A valuable tool is documenting how your time is spent in the gym or at home during each workout session. Monitoring training volume (sets x reps. x load) on a daily and weekly basis will help prevent overtraining and you’ll get better gains. Research has shown that you’re 2-3 times more likely to stick to a new habit when a plan is in place and a record is kept. To help you plan, log and track your strength training workouts, download the award-winning Jefit app. One of the great training tools featured on the Jefit app is the ability to record 1-RM for each exercise. In fact, if you come back after time off, choose a lighter percentage of your 1-RM initially before building back up slowly. This will help keep overtraining type injuries at bay. Stay Strong!

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Jefit Continues to Evolve Celebrating 10-Years of Growth

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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

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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.

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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.

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Jefit App: Elite Version

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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.

The following excerpt is from a review by Men’s Journal, naming Jefit one of the best 22 apps to use.

“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.”

Men’s Journal Review – November, 2019

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.”

PC Magazine Review – January 2020

Jefit Elite Key Features

  • Advertisement Free
  • Quick Swap Exercise Feature
  • Training Analytics
  • Customized Training & Progress Reports
  • Workout Summaries
  • Premium Workout Routines
  • Unlimited Workout Routine Downloading and Storing
  • Printer Friendly Format for Routines and Workout Summaries
  • Access to Priority Support
  • Elite Badge

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.

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Well-Designed Workouts

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.

Progress Reports

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!

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Results Are Best When You Plan & Track Workouts

Jefit for iOS Android and Web

According to a 2017 report from IQVIA Institute for Human Data Sciences, there were 318,000 mobile health apps three years ago. That number is expected to top 400,000 apps this year. The growth rate will be 15% reaching 31 billion in revenue by the end of 2020. The question is, can all this technology help get better results if you use it to plan and track workouts?

People hire trainers or coaches because they invariably know they will work harder with them versus doing it alone. Working harder typically means lifting more weight in training sessions and being more consistent with workouts. In turn, results are more significant and goals are met more often. There is actually a name for this, its called the Hawthorne Effect, or observer effect. The basic definition is “the alteration of behavior by the subjects of a study due to their awareness of being observed.” When you know you’re being watched or you have to regularly check-in and record your data, you do better.

There is a trickle down effect from working with a coach to using specific technology, like an exercise app. Writing things down and planning shows ownership, you don’t “own it” until you write it down …or record it. Those who plan and track workouts do better than people who don’t track their workouts. A great example of this is a high-level athlete who works with their coach over a four-year period to prepare for the Olympic games.

People Who Use Apps Are More Confident & Exercise More Consistently

A survey reported in Elliptical Reviews looked at the exercise habits of nearly a 1,000 people. The results were pretty favorable regarding the benefit of using an exercise app. The results showed 55% of subjects used an exercise app prior to the study. All app users reported more consistent workouts and they were more confident when they worked out. In the survey, 73% of women and 66% of men were more confident when they were using a workout app.

The survey also showed 40% of people who use fitness apps workout five or more days per week. The survey found only 4.9% of non-app users exercise every day, compared to 7% of people who used an app.

Using an App Can Increase Physical Activity

The Journal of Medical Internet Research, makes the case that those who use exercise apps are more likely to exercise during their free time than those who don’t use an app.

“The study concludes that exercise apps may be improving exercise levels and health outcomes by making it easier for users to overcome barriers to exercise, such as lack of ready access to information, lack of interest and motivation, and lack of access to exercise facilities, etc.”

Shiva Gopal Reddy, M.Sc.

Research from the University of South Australia showed promising results with smartphone apps. They called apps “a promising tool for delivering accessible and appealing physical activity interventions.” The goal of this systematic review by Romeo and colleagues tried to determine the “effectiveness of smartphone apps for increasing objectively measured physical activity in adults.” The review looked at nine different research studies that met all of the researchers’ criteria, totaling 1740 subjects. This review reported an increase in physical activity in subjects who used apps for a minimum of 3 months.

Jefit App Plans and Tracks Workouts

The Jefit app, won multiple awards in 2020 including best app by PC Magazine. The Jefit app is used to plan and track workouts. It comes with a customizable workout planner, an extensive exercise library, and a members-only Facebook group. You can choose new workouts and track your progress with the app. It keeps you on track to see how close you are to reaching your fitness goals. The app includes 1300 exercises, more than 3800 strength training workouts, 9 million registered users and 10 million downloads to date.

Jefit for iOS Android and Web

What’s a Healthy Body Fat Range?

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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 2020 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.

Age-Related Body Fat Levels

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 body weight is not as important as how much body fat you’re carrying. Once you can determine your body fat level, you then have a better understanding of the ratio of muscle to fat that you have.

For example, a women who weights 145 pounds and 33% body fat, can calculate that she has 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 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 the goals are.

Monitoring your body fat is important, and in turn, offers great insight into the status of your overall health & 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.

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The Benefits of Working Out At Home

Different Kinds of Pushups

It seems like the whole world is now moving life indoors due to COVID-19. The new playground for families and individuals has transitioned from outdoors to inside the home. You can take advantage of this opportunity in the coming months by taking back control of your health and fitness. We may not be able to control certain outcomes regarding the coronavirus, but what we can control, is our overall health and wellbeing during this stressful time. One of the first steps down this path is making the commitment to work out regularly at home.

Make Working Out at Home a Priority

Exercise for most people is never a priority. There is now plenty of time to workout even with the kids stuck inside and you working remotely. The average adult still spends too much of their time sedentary, according to research from the Journal of the American Medical Association. Those numbers are going to potentially increase with COVID-19 lingering for the coming months. The goal is to find a time to exercise that works best for you and your schedule; maybe it’s in the morning, after work, or small bouts throughout the day. Check out the following suggestions to make your workout from home a good overall experience:

  • Schedule your workout each day as an appointment and put into into your calendar or smartphone and set a daily reminder.
  • Morning workouts are a great way to start the day off right and it puts you in a great mood once you’re done by releasing endorphins.
  • Turn your workout routine into a habit by staying on track by “just “doing it” for the next 3-weeks. Daily exercise should eventually become part of your lifestyle like eating or brushing your teeth. It needs to become part of your regular day.
  • Make it social (make it a family affair, join your spouse or get the kids involved if need be).
  • Do a periodic self-assessment to track progress and keep you motivated. Keep track of particular strength gains, body composition changes, etc. You can test yourself, for example, every 4, 8, or 12-weeks and document it using the Jefit app.

Home Equipment Options

There are many different roads someone could travel down when looking at options to meet all their exercise needs. There are now a variety of virtual classes on everything from yoga to HIT classes but many include costly monthly subscriptions. We have taken all the guess work out of deciding what you need in terms of getting started. The following article, published on the Jefit blog, offers the best exercise equipment options on a budget.

Your Assistant Coach: the Jefit App

The JeFit app makes thousands of strength training routines accessible. It comes with a customizable workout planner, an extensive exercise library, and a members-only Facebook group page. You can choose new workouts and track your progress with the app so that you can see how close you are to your fitness goals.

Don’t forget to join the Jefit community so that you can be a part of it too!

Different Kinds of Pushups