5 Flat Tummy Myths That Could Waste Your Time

Man and Woman with Six Pack

Bathing suit season is here!!!! Are you ready?

Most people want to slim down before baring it all, so we’re here to warn you of the 5 Flat Tummy Myths that could waste your time:

Man and Woman with Six Pack
Myth #1: Do extra crunches to flatten your abs.

Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.

  • Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #2: Take diet pills to speed results.

I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.

  • Tip: Don’t pop a pill – instead burn calories with intense exercise.

Myth #3: Turn to packaged diet products to boost results.

Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.

  • Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

  • Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.

Myth #5: Starve the chub away.

Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

  • Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:

Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!

Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come train with us.
This is the most obvious step. You’re ready to get into great shape and we are in a unique position to make that happen for you. Call 201-857-3800 to get started on an exercise plan that will get you those amazing abs.

Good luck fitness friends!
-Jay

VOLT FITNESS
Personal Training at VOLT FITNESS
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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

What’s for Dinner Tonight? Something Awesome!

Spinach Salad

If you’re experiencing higher than average temperatures, then tonight’s dinner probably doesn’t include having to stay in a hot stuffy kitchen. Now a days a fast food meal for two costs just as much as half a tank of gas so let’s cut the calories, save some money, and stay cool with a quick and awesome recipe.

Awesome Spinach Salad!

Spinach Salad

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Interesting Tidbits:

Spinach is an extremely nutrient-dense food, so you’ll be fueling up on important vitamins and minerals as well as healthy fiber. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.

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

Feel the Burn in the Cold!

Hello readers!

It’s been a while since we’ve said boo but time is on my side (for the moment) so I figured I would take a moment to reach out to the devoted readers of our blog.

Now, while I love the cold, I don’t exactly find working out in the cold particularly appealing. While I am a fan of indoor fitness, not every indoor arena differs from the outdoor climate. That being said, getting to move, has become increasingly difficult.

So what to do? Dilemma dilemma! Well, off the top of my head, I can follow any one of these tips (and so can you!):

running-in-cold-weather

Stay Fit in the Freezer!

  1. Layer up. Well… duh. It’s colder than the Grinch’s heart outside so obviously it’s time to insulate. Long sleeve turtle necks under tees, fleece lined leggings, windbreaker, hoodie, and jacket along with a few pairs socks to keep myself warm, protected against the cold elements.
  2. Hit the dryer! Take those workout clothes and throw them in the dryer before you hit the gym, or living room… country road.. wherever you get your sweat on. Just make sure you wear something warm while you wait. Otherwise, well it just defeats the purpose now, now doesn’t it?
  3. Combine tip one and two! Now to the interwebs to check out innovations in cold weather fitness gear!

#GetFitMakeFriendsHaveFun
VOLT FITNESS
Glen Rock, New Jersey
201-857-3800
www.voltfitnessusa.com

A Good Night’s Sleep

@Glowimages GOGOBBA01042.

It’s been a hard day’s night
And I’d been working like a dog
It’s been a hard day’s night
I should be sleeping like a log

Man the Beatles had it right. When was the last time you can honestly say you got a full night’s sleep? Or even felt rested when you woke up? For some of us, we can pretty much say that it happened in the past, in a galaxy far far away.

Sleep deprivation can take it’s toll on us quicker than we can imagine. For adults, we yawn more (obviously) but that’s just the tip of the iceberg, my friends. Most of us have a short fuse, we’re irritable, have some serious problems with… um… shoot what was I going to say? Oh yeah, short term memory! We have problems staying focused, our reaction times are way off. Basically if you suffer from sleep deprivation, you’re a walking hazard.

Children who suffer from sleep deprivation often deal with the same issues but they’re not as inclined on curbing certain behaviors as adults do. When a child doesn’t get enough sleep, they’re just as irritable and even more prone to temper tantrums. Just like us grown folk, they have a lack of concentration; with teens they have an issue with impulse control and tend to indulge in risky behavior.

Coordination takes a hit here too. For a long time, I thought I was accident prone. I would trip over my own feet, drop things and not realize it, even walking into objects that are too large to be missed. In school, there was no difference. Going through the sea of students was my own Indiana Jones experience. In gym, I might have well been called George of the Jungle.

What’s the point? SLEEP! Sleep is important, especially for children and teens. This year, if your child hasn’t had the best track record so far, take a lot at their sleeping habits. Do you have a schedule for them? If not, create one and implement it. As we’ve mentioned in prior posts, make sure your kids have input into the creation process so they feel a sense of ownership and responsibility.

As a supplement, NeuroFit has created the Coordination program. With a good night’s rest, and the physical therapy offered in this program, kids and teens can have a better chance at making improvements in their hand-eye coordination, running techniques, and more. Check out our site at http://www.voltfitnessusa.com/coordination-program.html or give us a call at 201-857-4768.

Get Fit. Make Friends. Have Fun!

– Jay

VOLT FITNESS
566 Broad Street
Glen Rock, NJ 07452
www.voltfitnessusa.com

Executive Functioning and Coordination

For some kids, going to school is a miniature version of going to a club. You have your bouncers (from principals to teacher’s aids) and you have your bar tenders (cafeteria staff). The entire day, in between learning, they catch up with their friends, hang out at recess, etc. For others, going to school is jail. Not the fancy ones with the gym and cable TV. I mean the ones that feel like those four walls are iron bars. The teachers and higher ups are wardens, and going to the yard means some sort of certain humiliation. There will always be someone that seems to be more popular than they are, and then there will be the ones that “OWN THIS JOINT!”. It’s a hard truth to hear, but with all of the anti-bullying campaigns around, there is no escaping this harsh reality. For those who feel trapped, for any reason, NeuroFit in Glen Rock, NJ has created two programs to meet the needs of these kids.

adhd-flyer

Executive Functioning/Social Skills

Children who display issues or symptoms related to ADHD, Aspergers, impulse control or social skills often have trouble staying focused on tasks they don’t find interesting, don’t know how to filter their thoughts before speaking, or have difficulty making friends or keeping the ones they have. The Conquer Program, created by a licensed clinical social worker, has been formulated to help children focus, make friends, learn how to deal with rejection and much more.  Children will also have an opportunity to burn off energy and apply social skills learned with the LCSW by spending time in the VOLT FITNESS Circuit. Their time in the circuit is spent playing with therapeutic interactive games and interactive video games, overseen by a physical therapist. If you would like to learn more about the program, or even enroll your child or teen, call us at 201-857-4768 or visit our page at http://www.voltfitnessusa.com/adhd-program.html.

COORDINATION PROGRAM

Coordination

Take a moment to think back to the first time you peddled your bicycle without help. There was excitement, a sense of adventure and even accomplishment. It was a red letter day, V for Victory! Whether you got it on the first try, or even the 85th try, you were able to get those feet pumping and put those wheels into motion. However, there are children who, no matter how hard they try, often give up feeling like they will never learn how. Their parents have tried everything from tricycles to training wheels and they’re out of ideas. Thats where the NeuroFit Coordination program comes in. Our physical therapist has formulated an ongoing program that will help kids make an improvement on their coordination, balance, and more. Most importantly kids will learn how to build confidence with each success they have. If your child needs a little help with their running techniques, hand eye coordination, throwing and catching or even just to do better in gym class, call us at 201-857-4768 or take a look at our page at http://www.voltfitnessusa.com/coordination-program.html.

Both programs have been designed to help kids and teens navigate the choppy waters that they face in school, gym or on the field The programs are covered by participating health benefit plans and are held at VOLT FITNESS in Glen Rock, near the Ridgewood Border.

Get Fit. Make Friends. Have Fun!

– Jay

VOLT FITNESS
201-857-3800
566 S Broad Street
Glen Rock, NJ 07452
www.voltfitnessusa.com