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
Get Fit. Make Friends. Have FUN!
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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

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

Summer Fitness – the Easy Bar Curl

Easy Bar Curl
Easy Bar Curl
Click here to view the video on YouTube!

Check it out guys (and gals)! We actually care about getting you fit for the summer! Or anytime, really. Come to think of it, if you’re only fit for the summer, what are you doing the rest of the year? So, let’s revise that.

We actually care about getting you fit, period! Over the next few days and weeks, we are going to share information on how to keep it healthy this summer. All of the information is good year round but we know people make that final push to look good while the heat is on!

Midday Slugfest – What is slowing you down?

large coffee little energy

Well, we’ve had quite the productive morning. Got those reports in, messages sent out, even had a few of those vendors billed. Now we sit at our desk and … fight sleep. What happened? You were so ready to seize the day when you walked in with your energy bar in your pocket and your venti coffee with three shots of espresso in hand. Now the coffee is gone and you’re eyeing the energy bar and OH WAIT! You have that 5 hour energy shot in your desk! You’re saved! Or are you?

Eating breakfast is your first step to stave off the sleep gremlins throughout your day. So, clearly the first mistake is missing breakfast altogether. You’ve got your body running on fumes. Or if your only bit of breakfast was your venti coffee then you’re running on a shot of NOS and that’s why you’re in neutral rolling backwards down a hill. We all know that you need to start the day with breakfast, but your breakfast food could be slowing you down. The obvious choices to avoid are sugar filled options. So forget the donuts, pass on the candy, and those frappuccinos have got to kick the bucket (for the morning ritual anyway)!

For those reading this going “psh, I knew that” we’ve got something for you too. That white toast you had with your Polaner all fruit jelly (I mean … spread…) is slowly trudging through your digestive tract right now. Your metabolism isn’t even giving it the time of day. Even you whole wheat bagel with some crazy thick shmear folks are in this category. Now if you had your low fat yogurt with almonds and cranberries and you’re feeling bright and chipper, seriously? Why are you reading this? (I’m kidding, please read on).

All hope is not lost, my friends! Right now you have a decision to make. Will you have something to eat (not drink) that will give you an energy boost or will you continue to pop the pills, knock back the shots, or have your usual chit chat with the barista while you wait for your third fourth fifth venti dark roast with three four five shots of espresso and a shot of caramel? (Please understand that is an over-exaggeration and unless you have some crazy metabolism that can handle all of that caffeine, you would have had a heart attack by now and not reading this blog.)

So this afternoon, when you go for lunch look for some bright and vibrant veggies for a salad. If a sandwich is more your style, make sure the bread is whole GRAIN not whole WHEAT. Your body has to work harder to digest those grains and in turn your energy will soar and not take a nose dive. An alternative to a sandwich is a wrap. Make sure the fillings are something along the lines of roast beef or chicken. Turkey at this point of the day can slow you down with its Mighty Mighty Tryptophan which will knock you on your keister faster than your boss’ lecture about not using company computers to browse NSFW content on Reddit.

donut or apple
Click me to see this video on Instagram!

Decisions decisions….

 On your hunt for the perfect energy boosting lunch keep in mind that fish high in omega-3, non-creamy soups, and beans will aid in the fight against the sandman when you return to your desk. Instead of swinging by the Bucks of Stars for your java fix (you caf-fiend) ask for an herbal tea. Green tea or any white tea will give you the energy you need without the need for a nap once the last drop of boost juice is gone. All of this is easy to remember and most of us know this already. Even so, its good to be reminded every so often. Don’t forget our previous tips on making it through the day. Like get up and DANCE! Get the tunes moving through those eardrums and get your booty moving in the seat. Or take a small stroll through the halls and breathe easy. Post-work workout is the best way to end your day especially if it didn’t start off on the right foot nutritionally.

As always, VOLT FITNESS offers a free session for personal training, small group training and partner training to help you reach your fitness goals. The friendly atmosphere will be here to encourage you on your journey from the moment you step through the doors and even when you’re on your way out. With us, you’ll laugh, might cry, and possibly curse the day your trainer was born because they’re making you do something you don’t want to do but in the end you’ll leave with a smile and ready to finish your day with a healthy light dinner and a good night’s rest.

Get Fit. Make Friends. Have FUN!

VOLT FITNESS
(201) 857-3800
http://www.voltfitnessusa.com

Back in the Saddle Again

Cowboy on Horse

Wooo! Welcome back party animals! Welcome back to the comfort of your desk, the warmth of your office chair, and the glow of fluorescent lighting. Just yesterday you were drudging through the backyard bbqs, forcing yourself to laugh at your friends jokes, and barely being entertained by the kids running around, voices filling the air with glee. Wait, what? Let’s try this again.


Good afternoon, and welcome back to the work week. Unless you worked all weekend, then hey! Welcome to Tuesday! As the title of this post suggests most of us Monday to Friday employees are getting back into our usual routine. Turned on the computer, checked some emails (the ones you don’t check on your phone), poured some coffee and sat back to reminisce about the lovely weekend you just had, instead of getting to those TPS reports, and their cover sheets. Fresh memories of enjoying the sun and fresh air with family and/or friends are just running through your mind. If they weren’t before, I’m sure they are now. Remember the awesome food you enjoyed? Beefy hot dogs, soda galore, thick burgers and all the awesome-bad-for-you goodies we enjoy once the warm weather hits. Do you have the picture in your head? Mouth watering yet? No?

Backyard BBQ
Maybe this will help.

 

Ahhh we remember now. If you’re a health fanatic or if you were doing really well… the guilt should hit you… now! No, we’re kidding, but if you did perhaps treat yourself to a little too much yesterday, don’t worry there is a remedy. Ready for it? Its ground breaking really.

START AGAIN TODAY!

As long as the weekend gave you some great memories and remain as great memories then there is no reason to stay off the wagon. You had a fantastic time and that’s something we all need. A time to reflect on is a tool of rejuvenation and motivation. Use your cheat day to give you a reason to work on staying in shape or getting back to it. For some of us, the warm weather has just begun and you know you’ll look for ways to stay cool. This doesn’t include layering up to hide what you’re working on. Need a step back in the right direction? Check out this recipe pinned on our Pinterest board. There is a good chance you have most of these ingredients still in the house. If not, use it as inspiration to find something that will give you a boost for the rest of the day.

VOLT FITNESS
http://www.voltfitnessusa.com
(201) 857-3800

Excuse our dust… literally.

"Hey everybody" "Norm!"

Things have been on the move here at VOLT FITNESS, and we’ve been amazed at how a few changes have made a big difference. What “wows” us even more, is that our client base has grown amidst the flying dust and numerous “wet paint” signs. When asked, what keeps you coming, most have commented that it’s the atmosphere in the gym. We’ve been told that the staff is friendly and quickly become like family. Clients don’t feel intimidated but motivated. They find a friend from the ownership down to the trainers. The writer of this post can attest to that. We do have something of a cheers atmosphere here.

"Hey everybody" "Norm!"
“Hey everybody” “Norm!”

Next reason, is our knowledgeable staff. Our trainers know what they’re doing. You won’t find any meatheads here, mindlessly yelling orders out to their clients. There is a trust built between the clients and their trainers. The front desk personnel has in fact seen a drastic change in many of the people who come through our doors and its not just a physical change they see. There is a confidence boost, there is excitement when the clients see their trainers and that same excitement is heard in the voices of the trainers as they great their next appointment with a hollering “WOOO!!! YOU READY?! LETS DO THIS!”. Occasionally some clapping accompanies the holler. (Get the image of a clapping gorilla out of your head.)

Gorilla Clapping
I mean it! Clear it out of your mind right now!

If the author of this post didn’t work here, they would join the gym themselves. In this person’s experience, gyms aren’t necessarily the most fun and inviting place to be. The tightly grouped machines, blaring club thumping music, the super cut absurdly fit members anointing the equipment with their glorious sweat, and the overly pseudo enthusiastic (or blatantly apathetic) staff members don’t exactly scream “please, come in and use us to drop some lard”.

Now I know many may read this and think “GYMS AREN’T SUPPOSED TO BE FRIENDLY THEY’RE SUPPOSED TO BE HARDCORE RAAAAAWWWWRRR (insert gym rage here)”; but if you’re just starting out and feel completely insecure (which many do, no matter what size, shape or level of fitness they are), none of that is encouraging. The rows of machines give the sense of a fitness factory, where the unfit rodents line up and mount the treadmills that are tightly packed together, and power the facility while doing their best to tune out the fact that there may be someone right next to them putting in double the amount of effort they are. Excuse me while I catch my breath.

Although this will sound like a catchphrase on ‘roids, VOLT FITNESS puts the personal touch in personal training.

Even with the advent of Small Group Personal Training, everyone still gets individual attention. The best phenomenon we’ve seen is that those who were once strangers, become friends in these small groups. Who knew? You can work with strangers and find friends as well as a great workout that wasn’t mass produced.

So if you’re in Bergen County, and need a gym where you feel free to get fit and would like to make some friends along the way, give us a call and come in for a free session. Or just come in to say hi.

Get fit. Make friends. Have fun!
VOLT FITNESS
http://www.voltfitnessusa.com
(201) 857-3800
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