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.

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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

Win a $100 Restaurant Gift Card and have dinner on us!

VOLT Facebook Contest

Win a $100 Restaurant Gift Card!!!!

FB-contest

Anyone can enter. It doesn’t matter where you live or what gym you go to, we want to give everyone a chance to have dinner, on us!

Here’ how it works:

1. Like our Facebook page (www.facebook.com/voltfitnessusa).
2. Share one of our posts. 1 share = 1 entry. Each time you share a post, we will write your name on a raffle ticket and put it in a bowl.
3. On the 1st of every month, we will post a video of the drawing, here, on our Facebook page, to announce the winner.
4. If you’re the winner, we want you to take a selfie when you go out to dinner and post it with #AlliDoIsWinAtVolt (# all i do is win at volt).

Our posts are always positive and informative. Click on the video below for more information.

Good luck to everyone.

#GetFitMakeFriendsHaveFun
VOLT FITNESS
Glen Rock, New Jersey
201-857-3800
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

Going Back To School! Homework & ADHD

Child doing homework

School is back in session! September is upon us, kids are going back to school. Time to wake the kiddies up bright and early, gather up those fancy school supplies, prepare a healthy wholesome breakfast, and off to school they go! It’s all about getting back into a routine.

Speaking of routine, the beginning of each school year can be difficult for some children. Here are some helpful tips to making this easier not only for your child, but for you, as a parent as well.

  • Meet your child’s teacher. Communication is key. Find out what to expect for the rest of the school year, be informed when a project is due, etc. This will show the teacher that you have interest and care about how your child does in school.
  • Set up a “Homework Time”. Some children work best right after school, as they call this “still in school mode”. Other’s need a break after school and there is nothing wrong with that. If your child is involved in sports and each day is different, have a calendar with a schedule setting up times when homework should start and be completed by.
  • Say your child has a big project due, set up breaks in between work. Children with symptoms of ADHD tend to lack concentration. So the point is to not make them feel overwhelmed. A 5 minute break every 20-30 minutes is recommended.
  • Set rules! Having the TV on during homework is a big NO. Sometimes you have to be the strict parent and set ground rules by making it clear that video games/watching his or her favorite TV show will not happen until homework is completed!
  • Have a study spot where your child feels comfortable and at ease to complete assignments. It is actually said that having light music playing in the background is helpful.

And most importantly, always praise your child for his/her good work! In the end, whether it’s children, teenagers or adults, we all want to do well in school. Reward your child with his or her favorite treat after an A+ project! This will remind your child that good work pays off.

If you live in Bergen County, NJ and have a child or teen struggling with symptoms related to ADHD, Asperger’s, impulse control, and social skills, then check out the Conquer Program. Created by NeuroFit, this executive functioning and social skills program has been designed by an LCSW to help children learn strategies to deal with every day real life situations. This program, covered by participating health benefit plans, is taking enrollment now and will begin this month. For more information go to our site at http://www.voltfitnessusa.com/adhd-program.html or give us a call at 201-857-4768.

Have a fun, healthy, and A+ school year!!!

-Ingrid

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

Healthy & Delicious Grilling/BBQ Eats!

Happy Labor Day

With Labor Day and the last days of summer right around the corner, BBQ-ing, grilling outside, enjoying the sun, taking a dive into a nice cool pool after a yummy meal (please wait an hour before doing this) is … coming to an end. Oh, don’t feel so depressed now! Personally, I am looking forward to fall. The cool breeze, color changes in the leaves, hoodies, hot coffee, pumpkin pie, Thanksgiving food .. well, now I’m getting too ahead of myself!

Now, before all of this occurs, we need to enjoy these days while they last! This is when BBQ’s kick into full effect. Now, you saw our post below, yes? About overeating, smaller portions, and making smarter choices at cookouts. Well, if you plan on throwing a BBQ or are attending one, I have got some delicious HEALTHY finger licking meals for you! Personally picked by yours truly.

Before we get into recipes to a few healthy eating BBQ meals, I just want to share with you a couple of my favorite foods. Macaroni salads, hot dog on a bun, red juicy meaty burger, with a nice cold beer to wash it all down. Who doesn’t absolutely just enjoy this? The good ol’ American way! But, that all comes with a price. Attending BBQs, cookouts, fairs, boardwalk grabs .. yes, folks, as we all know eventually it catches up with you. Now here is big question, “How can I eat deliciously and still feel satisfied?” Keep reading to find out how.

Happy Healthy Cookout

Get Low!

We all know the staple side dishes for any cookout are macaroni and potato salad. So to make it more figure friendly, try using low-fat mayo AND substitute half of the amount with low-fat sour cream. It’ll be half the fat, all the flavor. This tip was picked up from Eating Well’s website and I love it! SkinnyTaste.com posted a recipe for macaroni salad and while it calls for 7 tablespoons of light mayo, I’m going to change out half of that for light/fat free sour cream and see how it tastes. I can’t wait!

Some Like it Hot!

If the thought of something hot and spicy gets your taste buds going then this next recipe is for you! About.com posted a recipe to kick up your corn! This ingredient list includes cayenne, cumin, and so much more! Now while it does call for 1/4 cup of unsalted butter, keep in mind it is supposed to spread over at least 6 cobs. It also asks for a particular brand’s ranch salad dressing and if the thought of ranch dressing just made your heart skip a beat (not in the good way) then please, by all means, reach for the Fat Free or Light variety! Or hey, try bringing in that good ol’ sour cream!

Let Me See Ya Grill!

Woo! The flames are high and the charcoal (or wood, or both) are burning red! You can already feel the heat, can’t you? Well before you start tossing all the meat you can find on that grill, let me give you some alternatives that are sure to keep your guests happy. MyRecipes.com has two turkey burgers (yes, I said turkey) that will blow your mind. Well the first might actually calm your taste buds down after have that hot hot corn. In fact, this burger requires a pocket-pita which will cut down on your carb intake! See? We care about you. With some greek yogurt, tahini sauce (seasame seed paste), and much more you’re bound to enjoy this practically guilt free turkey burger pita with tahini sauce.

Now if you’re ready to ramp it up, you’ll love this Jamaican Jerk Turkey Burger with Papaya-Mango salsa. If you’re not the adventurous foodie then this burger is NOT for you. Jamaican jerk is a strong and hot seasoning, and while the papaya-mango salsa might cool down your mouth, both fruits pack a powerful punch. Each item in this recipe has a very strong taste but it all goes together so well. Just a tip: if you go for this recipe, please offer your guests some dairy to cool their mouths. Water will only spread the heat, and soda… just don’t.

Sugar! Awe, Honey Honey!

Dessert! Nothing completes a meal like a sweet! Now we’re not saying that it’s bad to indulge on apple pie, or ice cream but if you’d like to get that sweet satisfaction without loading up on the calories then this next recipe might be for you. Found on The Detoxinista’s site, this Easy Peach Crisp is an excellent way to end your meal. The recipe calls for quite a bit of pure maple syrup and some coconut oil, both of which (when consumed in moderation) are actually pretty healthy (in the grand scheme of things that is). Make sure that if you purchase maple syrup, it is PURE maple syrup. Why? Because PURE maple syrup contains really awesome things like ANTIOXIDENTS and minerals where as maple FLAVORED syrup has refined sugar. What does that mean? Well, PURE maple syrup has a glycemic index of about 54 where as table sugar has an index of 64. Coconut oil as a great substitute for butter and cooking oil. So, with this tidbit of knowledge you can enjoy your dessert without the guilt.

If You Like Piña Coladas!

Ok this isn’t actually about alcohol but I had to keep the song themed headings going. One of the owners and his kids recently gave us a recipe for all you nutribullet fans out there.

If that doesn’t do it for you then try this: take a bunch of your favorite summertime berries, and toss them in the freezer the night before your cookout. The next day, fill a pitcher with either cold water, or cold soda water (aka Seltzer) and throw in those berries! You’ll have a great drink that is refreshing and super healthy.

So there you have it folks! Enjoy your Labor Day weekend and be sure to get lots of activities in to burn off those cookout calories!

– Ingrid and Jay

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

Dealing with a Setback

Chess

Chess

It’s inevitable to hit a plateau, a setback, to take a wrong turn, etc. What counts most, whether its in the workplace, at home, or even in the gym, is that you don’t give up. Keep going until you’ve made it to the other side. Listed below are a few tips to get you through. If you have more tips, and would like to share them, please let us know in the comments section of this post.

Acknowledge the Setback

  • You can’t ignore the fact that there has been a set back. That’s almost like getting a flat tire and not changing it out. Set backs happen; it’s a normal part of life. You have to face the fact that there was a failure. Believe it or not, that’s the first step. As the old saying goes “you must admit to having a problem before you can fix it” or something along those lines. Part of this acknowledgment is to change your perception of the set back. One expert says to consider it a life-lesson; another says to think of it as an opportunity for growth. By doing this you change what was a negative experience into a positive event.

Analyze the Situation

  • Become your own CSI Agent (Miami, New York, whatever floats your boat) and examine your setback. Figure out the cause, and its effects. Put your problem solving skills to the test. Was it a missed deadline? Have the numbers on the scale not moved? Did you run out of ingredients? What caused this momentary pause on your journey? If it was something on your part, own up to it. If not, then plan for another set back in the future. By planning ahead, to fail, you can better prepare to succeed. Especially if its a situation you can see coming from a mile away. Maybe you need to work on how you manage your time, or rework your budget. If you’ve hit a plateau, then your strategy needs to be amplified. Ramp things up, really go outside the box; way out. Think Mars. Not really, but you get the picture.

Go to Work

  • Now that you’re armed with knowledge and a strategy, it’s time to put this knowledge to work. Use the information you’ve gleaned from analyzing your situation and use it to propel yourself forward.

Tomorrow Never Dies

  • Guess what? You’re going to go to sleep tonight and a phenomenon is going to take place before your eyes open. A whole new day is going to begin! Ta-da! That means you have another chance to make things right. Don’t dwell on the fact that you made a mistake. Instead, remember that a mistake was made, that it was temporary and while you may have some hard work to do on the road ahead, success is on the horizon.

In conclusion, your setback is temporary and as long as you can objectively analyze this tiny blip in your plan for world domination success you can always pick up the pieces and try again. Never give up! Never surrender!

– J

VOLT FITNESS
566 Broad Street
Glen Rock, NJ 07452
201-857-3800
#GetFitMakeFriendsHaveFun