21 Universal Rewards of Exercise

No Excuses

The number one reason that most people are out-of-shape is that they don’t exercise enough.  So here’s my pep talk in bullet form to get you going – 21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

New Beginning

  1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
  2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
  3. You’ll be less stressed: You have enough stress in your life – it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
  4. You’ll have more energy: Research studies concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
  5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.
  6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
  7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
  8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
  9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
  10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
  11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
  12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
  13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
  14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
  15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.
  16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
  17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
  18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
  19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
  20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
  21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

What are you waiting for? Lace up your shoes and get moving!

Good luck Fitness Friends!

-Jay

Get Fit. Make Friends. Have Fun!

www.voltfitnessusa.com

A Dream with a Deadline

Finish Line

A goal is a dream with a deadline.

A Dream with a Deadline

Before the ball drops on December 31st, many of us make new years resolutions. We have goals in mind and we can see ourselves accomplishing those goals. The end is in sight before we even begin the journey. However, there is usually one thing missing. A definite deadline. We always say “this year my resolution is to _______”. We are overjoyed, even elated at the fact that we’ve come up with some fantastic goal that will change our lives forever! There is only one problem with our new found journey. “THIS YEAR…” We don’t set a real date for reaching this goal. We keep it open, and vague to give ourselves some wiggle room. Unfortunately, after the zeal of the first week of the new year, that wiggle room becomes dancing room. Soon that room is as big as an olympic swimming pool and we’re floating in the middle of it.

Can you imagine the new-and-improved body of your dreams?

It’s not just one thing to see and declare a resolution. You have to plan it out and make sure you stick to that plan. So if your goal is to have a new and improved body, then choose what you want to improve about it and set a due date. Want to shed 5 pounds? Give yourself a reasonable deadline. 5 pounds in 5 months! I can hear you now. You’re saying that’s too easy. That lets you off the hook, but does it? Most of us have busy lives that have big priorities that has allowed us to push our own health to the bottom of our priorities list. You might start off with “I want to drop 20 pounds in 1 month” but your schedule is telling you you can do maybe 4 pounds in a month. Make sure that the goals you set are reasonable with a reasonable deadline. Aside from knowing your schedule you have to know your body too, because it doesn’t help to set a deadline you know you couldn’t realistically reach. Maybe 5 pounds in 5 months is a little too loose of a deadline but really it comes down to what is best for you.

Now is the time to attach a deadline to that dream so that it becomes reality

Don’t procrastinate on setting your deadline though. Sure your schedule says you can’t hit the gym 3 hours a day every day because of all the things you have to do but at the same time, don’t allow those other activities and priorities belittle your health goals. I know you’re reading this at lunch but make your first deadline for tonight when you get home. Your objective is to think about your body and how it reacts to being active for the first time in however long its been since you were active, think about what you may need to eliminate from your schedule to allow time for a good old fashioned work out, and set a realistic deadline for yourself. If it is to try a new and healthy meal, then plan out what you’ll need and when you can get what you need. If it is even just a 20 minute walk at some point in the day, make the deadline of when you’ll start and when you’ll make it a consistent start.

Good luck fitness friends!

– Jay

VOLT FITNESS
Get fit. Make friends. Have FUN!
www.voltfitnessusa.com

Do You Need a Personal Trainer?

Personal Training at VOLT FITNESS

“Yo bro, I got this” says the obvious gym newbie trying to lift a dumbbell three times his body weight if he were standing in the gym, with nothing but sweats on, soaking wet. Clearly this is not the picture of wisdom and fitness.

Now most of us love going to the gym on our own or with a buddy to pass the time while we attempt to get these sacks of bones into proper shape, and the independence makes us generally feel great about ourselves. However, contrary to popular belief, these people who walk around gyms yelling, clapping, and looking good, actually know a thing or two that you don’t when it comes to getting into shape, safely, and efficiently.

VOLT FITNESS Client
I am the picture of perfect health and awesomeness!

(No that’s not me in the picture. It’s one of our amazing clients, David H.) So in my previous post I mentioned working at a gym but not working out at said gym. In the earlier days of my employment at VOLT FITNESS, I had a few responsibilities as we were the “new kids on the block” and didn’t have too many clients (this is now in stark contrast to today as we  are quite hopping — no, I’m not being paid to say that). So while I had some downtime, a few of our generous trainers were more than happy to give me a few training sessions. Let me tell you, those few sessions did wonders. Now that I have more responsibility than I could have ever imagined, inside and outside of VOLT, my time and the trainers times don’t align and alas, I am unable to take advantage of these wonderful people I am fortunate enough to call my co-workers (I love you guys!).

Why do I go into all of that? Because as I mentioned before, I started working out again and I honestly miss having someone tell me what to do. Let me just mention this is one of the few times I let people tell me what to do (am I right, ladies?). Why? Because they know their craft! I don’t know enough to get me healthy except from what I remember from our sessions. Plus, its always great to have someone to encourage you to go further than you want to go. We have friends that come along and tell us that but what happens when they don’t want to stay with you to go that extra mile? To push you through that one last rep? At the end of the day there is no better help than a professional. Don’t think you need or even want a trainer? Check out our video below and tell me what you really think afterwards. C’mon, click the video. You know you want to.

Until next time fitness friends!

-Jay

Get Fit Make Friends Have Fun!

VOLT FITNESS
www.voltfitnessusa.com

Returning to the Gym

I can honestly say that even though I work AT a gym, I don’t work OUT at the same gym. Or at all for that matter. Yes, I know, I write for a gym’s blog so that should mean I’m a very healthy person who weighs their food, counts their calories, etc etc etc. However, I’m very much on the otherside of … all that.

That is until I realized I was filling out my jeans a little more than I should. So, its …..

Now it’s been a really long time since I’ve done any kind of exercise but I really should have gotten some advice before I just threw myself in. I did a little warm up and then hit the machines!!! 40 minutes later I’m walking out of the gym feeling like my legs have turned into boulders. I’m thinking I have a few people to turn to for advice but for anyone who has come here looking for some pointers and have decided to get back into a routine, check out the following:

  1. Start small: Don’t do what I did… 2 reps of 40 whatevers at every machine, with the weight set to ohGodwhatwasIthinking?! Work below your capacity for the first few weeks. Being sore to the point of being immobile the next day will not be encouragement to return to the gym the day after that.. or that weekend.. or maybe ever again.
  2. Reward yourself: After the end of your first day back into your routine, do something that makes you feel really good. Ignore the smell of cheeseburgers in the air, or the PizzaHut delivery car that just whizzed by. I mean maybe get a massage or maybe even try looking at yourself in the mirror and say an encouraging word or two like “Good job!” “Attaboy champ!” or you know something that is more relevant to today’s vernacular.
  3. Create a Habit: So yeah, this is pretty obvious but create a schedule you know you can stick to. Don’t tell yourself you’re going to go back to the gym tomorrow when, before today, you haven’t seen the inside of the gym since Kylie Jenner was in diapers and not wearing them on her face.

While I know this was a short list, I can barely lift my arms for more than ten minutes at a time. Sometimes those machines look less intimidating than they really are. Anyway, good luck fitness friends!

– Jay

VOLT FITNESS
www.voltfitnessusa.com

Body Image

You know, having poor body image starts when you’re young. Your family is really the only group of people that give you the positive reinforcement that you need to feel good about yourself. I’m not talking about having your ego inflated although I know we ALL knew that one kid who just KNEW they were THAT great…. and we all collectively rolled our eyes. In elementary school it was the girl who thought she looked like Jem (yeah, I’m that old) or the boy who thought he could beat all the teenage mutant ninja turtles if they ran into him on the playground.

COWABUNGA DUDE! We’re gonna TOTALLY have a RAD time!

Yet we never seem to count the “you’re the most beautiful girl in the world” and the “my son is the best kid a dad could ask for” as much because even at a young age we figure this is all obligatory. They’re your parents, they have to say this stuff. It’s the finger pointing, the name calling, and all around bullying about our appearance from our peers that weigh the heaviest when we make up our minds about our looks at the tender age of 7.

In middle school and high school, even when I walked those “hallowed” halls, young women especially felt the pressure to look a certain way in order to be counted pretty and/or popular. Models in magazines, video chicks on MTV (when they actually showed music videos), and celebrities were lifted up in the eye of the media as examples of what the world’s view of HAWT was. If you didn’t match up to that, you were ignored or worse, made the center of attention for all things negative. It’s funny how this trend not only has continued but seems to have become more intense in todays tech savvy world.

Savvy?

With the pressure to make sure your appearance is “on fleek” (on point/looks right), it doesn’t help that social climbing celebrities add to the insane ideals. Impressionable minds, both young and old go to the extremes to find some sort of middle ground with their appearance, and emulate these “perfect bodies”. Yet when their peers speak of their disapproval it drives them to emulate other celebrities, until they can find that everyone is happy with their appearance except them.

So here’s the bottom line. The best way to get the best body image, is to be happy with the body you have. That doesn’t mean that if you’re overweight/underweight that you just throw in the towel and merely accept the way you are. It means to find that healthy happy medium and work on it.

Be happy with who you are, and be the best version of yourself that you can be.

The Cookout Conundrum

Burgers on a plate with american flags

Well it’s that time again. Summer is winding down, and for most of us, school is.. NEXT WEEK! Before we dive into the first day of school, we have one more big holiday to celebrate. It’s LABOR DAY!! The day where America is supposed to sit back, relax, and reflect on all of its hard work. For those who have to continue working on this day, we bow our heads in a moment of silence for you.

Ok, now that that is over… in good old American fashion, we celebrate the blue collar folks with parades, and cookouts. The newest inclusion, is shopping! Cha-ching! BUT THIS POST ISN’T ABOUT THAT. IT’s about the cookouts, and all that lovely lovely food.

So for those of us who are trying to stay in shape and watch what we eat, we’ve gathered a few tips on how to keep that slim figure slim.

Hot Dogs and Burgers on the Grill

How to NOT Overeat at the Cookout

Survey the Land

The smell of grilling sizzling meat is in the air, the warmth of burning coal seeps out from the grill. The hunter instinct in you comes alive! Your mouth is alive with anticipation and you’re ready to pounce on the first sign of food! Then you see it, out before you is a marvelous spread of hamburgers (angus beef, am I right?!), steaks, hot dogs, brats with onions, potato salad, macaroni salad, ribs. There’s silver tins filled to the brim with fried chicken, and molten lakes of macaroni and cheese. Before that a table has been set aside for nothing but finger foods. Bowls of potato chips tower above cans of fluffy white dip that sit along side plates covered in pigs-in-a-blanket. Your tongue, unbeknownst to you, has slipped out and you lick your lips, awaiting the moment those succulent morsels of expertly grilled and friend meat can get past your teeth and send you reeling into a world of euphoria! BUT WAIT! Your emerging waistline, awesome cholesterol and blood sugar are telling you to put the brakes on all of that. What do you do with all is presented before you in the promise land of grilled goodies?

  1. Stop and take a breath! Seriously! You don’t want your mind to go into hoarding mode where you grab the first thing you see and let your plate pile up to overflowing.
  2. Decide what you want to eat first and even limit yourself to two types of food at a time and give yourself the option to go back. This way you’re not denying yourself something awesome to eat, and you’re not bingeing.

Pick a Smaller Dish

Ok, now you’ve checked out the spread and your stomach is rumbling, yelling at you for sustenance! Looking around, you find the plates and reach for the biggest one, the plate that could double as a trash can cover or even the hub plate cover for a Hummer. It’s time to go in! HOLD IT! Your stomach may be yelling FEED ME but your heart is telling you otherwise; in fact it would like to continue beating for a few more years. So what to do?

  1. Pick a smaller plate. If you grab the salad plate, dessert plate, or even the kids plate (if all of these are available) you’ll prevent yourself from over eating. Your portions will be kept smaller just because you know the plate can’t hold that much.
  2. Big plates make your portions look smaller so automatically you go to fill it to the brim. Your best bet is to go for the smallest plate you can find. If that isn’t an option then (if they are paper plates) then use a small spoon or a clean eating fork to select your items.

Limit the Liquor

You’ve done it! You planned out what you’ll eat and even went for the smallest plate you could find. Now all you need is something to wash it down with. In your head, you’ve got a cold one sitting comfortably in your hand, or a bottle cozy, and in between each delicious bite of burger you’re washing it down with that cool liquid gold. But what do the hosts have on deck? Some beer, maybe a little vino…. some sangria? Before you decide to wash away the afternoon, keep these tips in mind so as not to make your body dunk on the nectar of the gods, and your body fat on every yummy calorie.

  1. Alternate your alcohol with water and/or a low calorie non-alcoholic beverage. The amount of alcohol you consume will play on your senses. It may tell you “you can handle a big plate, you’re a grown man/woman” or it will tell you “EAT ALL THE FOOD” and before you know it, you’re overeating and over indulging and the next day you’re writhing in anguish and guilt! So avoid all of that by mixing it up.
  2. If your host happens to provide glassware to sip yourself into the night, pick the tallest glass. It will trick your senses into thinking you’ve had more when you’ve really had less.

So there you have it! Your organs will thank you, your doctors will thank you, your loved ones will thank you. Most importantly you’ll be happy with yourself because you didn’t binge, you won’t be in agony, and you can continue on your self-improvement journey.

– Jay

Get Fit. Make Friends. Have Fun!
VOLT FITNESS
566 S. Broad Street
Glen Rock, NJ 07452
201-857-3800
http://www.voltfitnessusa.com

ALS Awareness and the Ice Bucket Challenge

George Takei takes the ALS Ice Bucket Challenge

George Takei took the ALS Ice Bucket Challenge to new heights. One might say it’s out of this world!

Sitting in front of a green screen we watch as the legendary trekkie get doused with a bucket of ice and water in the efforts of spreading awareness about this debilitating disease. As we watch every social network blow up with ice bucket challenges, hollywood a-listers, Grammy winners, and even hockey players (Mike Fisher of the Nashville Predators) have taken up the challenge for this debilitating disease.

For those who don’t know, Amyotrophic lateral sclerosis, or ALS progressive neurodegenerative disease that affects nerve cells in the brain and the spinal cord. With voluntary muscle action progressively affected, patients in the later stages of the disease may become totally paralyzed. We won’t go into further detail about the disease as you can read about it here.

The basic premise of this challenge is to either dump a bucket of ice cold water on your head or donate $100. You then nominate someone, anyone, to complete the challenge themselves or donate $100 within 24 hours. There have been some variations where challengers can donate whatever amount they can if they don’t wish to get icy cold, and some variations ask the nominees to take the plunge as well as make a donation (be it $100 or something within their means). Frankly, the last variation is my favorite.

While many have heartily taken part in this challenge there have been plenty of skeptics. There has been a great deal of doubt as to whether people are taking the challenge seriously to spread the word about ALS, or if they are just dunking a bucket of ice cold water on their head. Today, the ALSA put out a statement saying the challenge has raised over $22 million dollars for research. That should silence the skeptics, or you know, they could donate a small amount themselves.

That being said, VOLT FITNESS has taken this challenge seriously and in turn invites all of their clients and their employees to take part in this amazing viral fund raising. So, if you haven’t been challenged yet, and you live in the Glen Rock/Ridgewood area (think 10 mile radius), consider yourself nominated! Give us a call at (201) 857-3800 for details, or show up on Friday at 1 with your own bucket to take part!
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#ALSawareness #icebucketchallenge #alsicebucketchallenge #strikeoutals #GetFitMakeFriendsHaveFun

VOLT FITNESS
566 S Broad Street
Glen Rock, NJ 07452

201-857-3800