How to Speed Up the Muscle Recovery Process

muscle recovery process

Working out can leave you feeling a little sore the next day. While a little soreness is nothing to be concerned about, it can also prevent you from really putting in 100% in your next session. If you are wondering help speed up the muscle recovery process so that you can fit and ready for the gym the next day, here are some tools that you can use and their benefits.

Tips to Speed Up the Muscle Recovery Process

Cool Down & Stretching

You should never skip your cool down following a gym workout. There are many advantages to cooling down and stretching, and one of them is helping to reduce muscle fatigue.

During your workout, your heart rate would have increased, so your cool down gives it time for your heart to return to its normal state at a more regulated pace. This will reduce the release of lactic acid (which is released during exercise).

More oxygen is circulated around the body, relaxing the muscles. The time you take to cool down is hence so critical to helping speed up the muscle recovery process.

Foam Rolling

A common sight at the gym is people using foam rollers before and after a workout. A foam roller aids in myofascial release; it helps to loosen the muscles and joints while also increasing mobility.

With foam rolling, you release muscle tension, especially if this is done after a gym workout. This is an alternative to a massage, where you can do it yourself. One advantage of this is that you can really focus on areas that are sore for you and spend a bit more time foam rolling there.

If you feel a knot or sore area, try to hold the foam roller over it for a bit long, or even roll back and forth in that space.

Releasing this tension means that you are also promoting better blood and oxygen circulation around the body. This will ultimately help to speed up the muscle recovery process and decrease DOMS (delayed onset muscle soreness).

Massages

Massages are a great muscle recovery tool. While once-off massages are useful, to really reap the benefits, it is best to receive regular massages. Long-term use helps to relieve muscle tension, preventing the risk of injuries.

Other advantages of massages include:
– Gets the blood flow moving around the body by dilating the blood vessels, bettering bloog circulation
– Loosens muscles, hence increasing range of motion

Dry Needling

Another option to speed up the muscle recovery process is through dry needling. If you are scared of needles, however, maybe it is best to avoid this one.

Dry needling consists of a very thin needle penetrating through the skin to hit a specific trigger point such as a muscle knot. You know when you have hit a trigger point when you feel resistance or a twitch. Once the unhealthy muscle tissue is pinpointed, you use the needle to gently manipulate the area before removing it. This process is repeated several times.

So what is the benefit of dry needling?

Dry needling helps to speed up muscle and tissue recovery. With that twitch or resistance you feel, it sends a signal to the brain to start repairing that damaged area. This will help to restore normal tissue function.

Not only that but dry needling decreases inflammation while also increasing circulation around the body.

Sauna

The sauna is passive heat therapy. If your gym has a sauna, definitely take advantage of it so that you can speed up the muscle recovery process.

The sauna is a room that is heated, which helps the body emulate the effects of moderate exercise. You may feel your heart rate slightly increase and you will most definitely sweat. Not only that, you will also feel your muscles relax.

What the heat does in the sauna, is encourage the waste buildup (from your exercise) in your muscles and joints to go to the surface of the skin. This then disapparated as sweat.

Not only that, a sauna increases the flow of blood around your body. This means that your muscles are provided with more oxygen, helping in muscle recovery.

By heading to the sauna after a good workout, you will loosen your muscles, which will help to alleviate some of the soreness you may potentially experience.

Cryotherapy

A fitness trend gaining more traction the past few years is cryotherapy. Cryotherapy is when you go into a chamber for approximately 3 minutes in sub-zero temperatures. The point of this is to provide a safer and healthier alternative to the typical ‘ice bath’ that athletes and gym goers use to speed up the muscle recovery process.

Compared to the ice bath that promotes muscle stiffness, cryotherapy uses liquid nitrogen to submit the body to cold temperatures without stiffening the muscles or damaging the skin.

The benefits of this post-workout recovery tool are to alleviate inflammation, pain and soreness. It aids in discharging toxins from the tissues and directs blood flow to your vital organs, improving circulation. There is a reason why many pro athletes, like Lebron James, now have cryotherapy tanks in their own homes.

While getting cryotherapy, you wear protective gloves, socks and slippers. My wife and I actually tried our first cryotherapy session recently at Restore Hyper Wellness in Delray Beach, FL. It was a great overall experience.

Eat, Sleep and Hydrate

Along with these tools, basic functions such as eating and sleeping well and making sure you stay hydrated can really aid in the muscle recovery process.

A post-workout meal that is protein-rich can promote faster muscle repair and growth. Sleeping well at night gives your body the proper time it needs to rest and recover while staying hydrated can ensure that your bodily functions and organs are all performing at its optimum level.

Hopefully, you would have found one or more ways to help speed up the muscle recovery process in this article. While some should be mandatory after a workout session, such as cooling down and stretching, others like cryotherapy may be new territory. Try out different options to see which ones give you the better muscle relief so that you can head back to the gym feeling 100%.

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has the largest exercise library complete with free workout routines to help mix up your training. It also gives you the ability to update and share your workout log with the supportive community.

What other tools or therapy do you use to help speed up the muscle recovery process? Which ones on this list have you found to be the most effective for you? Leave us a comment below, we would love to know!

8 Ways You’re Sabotaging Your Fitness Progress

Fitness Progress

There are many common mistakes that both gym goers, and at home exercisers, make that ultimately could hinder their fitness progress. It can occur while in the gym or involve external factors such as eating and sleeping.

If you are not seeing the results that you want, then take heed of these common mistakes that prevent your fitness progress from really taking off, and make the necessary changes to solve them.

Are You Making One of These 8 Mistakes That Are Hindering Your Fitness Progress?

1. You’re Not Eating Properly

This is probably the biggest mistake oversight that gym goers make.

You may be not eating the correct foods, eating too much or in some cases, not enough.

  • Not eating the correct foods

Do you workout hard at every gym session and then go home to reward yourself with junk food? What you eat makes a significant difference to your fitness progress.

Most people make the mistake that because they are training that it means they can consume lots of junk and sugary foods as a reward.

In fact, it can be so detrimental to your progress and can be one of the main reasons why you are not hitting your fitness goals.

While you shouldn’t become too overly obsessed with what you eat, try to eat healthily most of the time, and don’t forget to give yourself the occasional treat as well.

  • Eating too much

On the other hand, you may be eating healthy foods most of the time but be overdoing it. Even though the foods that you are consuming are considered healthy, it can still hinder your progress if you eat too much. This is especially important to keep in mind if you are trying to lose weight.

Try to cut down on portion sizes and see the difference that it makes. Just be careful of the next point, which is:

  • Not eating enough

Not eating enough isn’t just about what you consume but the quantity. Some people tend to overeat while others may not be eating enough.

If you are starving your body of the essential nutrients that it needs, it may cause it to hold onto that stubborn fat you are trying to lose, or minimize your ability to build size.

You need food to fuel your body.

Depending on your fitness goal – whether it is to lose fat, maintain your weight or build muscle and size – your dietary needs will differ. Make sure you are eating accordingly and you will be able to see what a difference it will make to your fitness progress.

2. You’re Overtraining

Training consistently is important but so are rest days. If you are constantly training and not giving your body sufficient time to rest, you can be potentially minimizing your performance.

Your body needs to have time out so that it can recover properly and be ready for the next workout. Make sure you incorporate rest days into your workout routine so that you are not overtraining.

3. You’re Not Sleeping at Night

One important aspect of overtraining and resting properly is not having enough sleep at night. If you are finding it difficult to get enough hours of shut-eye at night, you will find that this can affect your performance, hence slowing down your progress.

It can be difficult to get enough sleep, especially in this on-the-go lifestyle. Try to set a sleeping schedule where you go to sleep and wake up at the same time.

Doing this consistently will help it become a habit and your natural body clock will become accustomed to it.

4. Your Workouts Aren’t Consistent

On the other hand, some people may not be working out enough to see the results they expect. Skipping the gym for a couple of weeks before smashing out an intense two-hour gym session one day will not compensate for the missed time.

You need to make sure that you are heading to the gym on a regular basis. And what “regular basis” means does depend on your routine and preferences.

You may prefer one-hour sessions five times a week focusing on specific body parts. Alternatively, you may choose to only do 2-3 full body workouts a week.

As long as you are going consistently, you will see results.

5. You’re Not Doing the Right Exercises

There are so many exercises that you use in your workout but depending on your fitness goals, you have to find the best workouts for you.

It can be daunting knowing which ones are best, so investing in a fitness trainer or app that helps to simplify this process is a great way to help you in this area.

6. You Train Without a Plan

One way to help make sure that you are doing the right exercises is by using a training plan. Heading into the gym with no plan except to use whatever machines happen to take your fancy will not get you results and your sessions will not be effective.

Taking the time to plan means you can maximize not only each individual session but all your sessions as a whole.

A way to assist with this is to keep track of training logs using a gym workout tracker. This will help you determine what workouts are getting you the results and which ones are not. Then you can really curate a training plan that gets you to your fitness goals faster.

7. You’re Not Using the Right Technique

Not only will this mean that you are not getting the most out of your exercises but it can also be very dangerous.

Before even picking up any equipment, make sure that you know how to use it with the correct technique.

This will help to minimize time wasted on inefficient exercises so that you can get the results you want. More importantly as well, it will decrease the risk of injury.

8. You’re Not Giving It Enough Time

Sorry for the bad news but results take time. You need to regularly work out efficiently to see progress and unfortunately, this will not happen overnight.

Putting in the effort to go to the gym for one week straight and expecting to see drastic changes will only set you up to be disappointed and lose motivation.

Remain consistent, be patient and trust that what you are doing will get you the results that you want.

How to Speed Up Your Fitness Progress

There can be many potential ways that you are sabotaging your progress, hindering your ability to hit your fitness goals and this post covers the most common ones. If any of them resonated with you, try to incorporate some solutions accordingly into your workout and see if it helps your fitness progress.

To help keep you from self-sabotaging your own fitness progress, invest in a gym workout tracker like Jefit. This way, you can keep track of training logs and make every workout an efficient one. It also comes with an extensive exercise library so you can choose the best workouts for you.

Have you made any of these fitness mistakes and if so, how did you solve them? Let us know in the comments below, we would love to know! Stay strong with Jefit.

Don’t Miss Out on the Great Benefits of Leg Day

benefits of leg day

If there is one day that most people dread at the gym, it is leg day. Often, people tend to skip training their legs in favor of other parts such as the arms or chest. However, there are many benefits of leg day which means that you should absolutely not skip your leg training. To get you motivated to train legs, here are the reasons why leg training day is so important.

What Are the Benefits of Leg Day?

Work Out Your Entire Body

While the arms, chest and shoulders seem to reign supreme in the gym in terms of aesthetics and perceived strength, skipping leg day means that you can create a muscle imbalance in your body. Your upper body will be more toned and stronger than your lower body, which is not what you want.

You want an overall, proportionate figure that is in symmetry. Not only is that better for your body on the inside, it also makes for better aesthetics.

So don’t skimp out on the legs and make sure you evenly workout your entire body.

Reduce Injury Risk

The benefits of leg day also extend beyond appearance. It assists in reducing injury risk. This is because you are training and strengthening your lower body, which can help you across all other sports and activities, even just walking and running.

By incorporating functional leg strengthening exercises, you will be able to work on your hamstrings, quadriceps, and even hip flexors. These are all muscles that you use in your everyday life, so by working on them, you increase stability and endurance.

Leg training is especially important if you play other sports in minimizing injury. Runners, for example, can prevent runner’s knee by incorporating lower body strength training into their routine. So ensuring that you remain in optimal health is always a good reason to do something, like training your legs.

Burn More Calories

Your lower body holds the largest muscle in the body, which is your gluteus maximus. By training this area more, your body will work harder, meaning that you will be burning more calories.

Your metabolism will also increase. This is because the body will require more calories to repair the muscles in this area than it would for the smaller muscle groups.

Improve Your Lifts

Legs are such an important part of your body, especially in terms of lifting and sports. The benefits of leg day mean that you will be able to actually improve other areas of your workout, even if it doesn’t seem like it.

For example, the bench press uses your legs as well. Your legs play a vital role in the bench in providing support and stability, so by working on your lower body, you will be improving your other important lifts.

Help with Other Sports

Not only is training your legs beneficial for gym movements but it is also advantageous for other sports. You get your source of power from your legs and training them means you can increase explosive leg power and balance.

Just think about how much work your legs do when it comes to running and cycling. If you think about it – you really do use your legs a lot and by working on this area, you can really improve your athleticism, speed and endurance.

Work Other Parts of the Body Simultaneously

When we talk about the benefits of leg day, one thing to remember is that it is not just your legs that are going to benefit. In fact, when you work out your legs, you also train other parts of your body as secondary focuses.

Take the squat for example. When you squat, you should also be engaging your core, giving you a good ab workout. When you deadlift properly, you should be working your chest as well.

So if you are thinking about skipping leg day, just remember you will be missing out on more than just leg training.

What Leg Exercises Should You Do?

So now that you know what the benefits of leg day are, what exercises work best? Compound movements are those that engage more than one muscle group. By using two or more different joints, you really get a good workout that forces muscles to work together.

For leg day, focus on compound movements like the squat, deadlift and leg press. Lunges are also a great move that works the hamstrings, glutes and quads.

It is also a good idea to go heavier (but remember to do fewer reps) to really encourage muscle growth throughout the body.

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. Not only does it you the ability to update and share your workout log with the supportive community, it has the largest exercise library. It comes free workout routines to help mix up your training, with many lower body exercises so you can reap the benefits of leg day.

Do you agree with these benefits of leg day? What are some of your favorite leg exercises? Leave us a comment below, we would love to know!

Winter Motivation Tips to Get You Out of Bed and into the Gym

winter motivation

Winter is a great season filled with Christmas, the start of the New Year, warm cups of coffee and staying in bed. However, if you are trying to maintain your healthy lifestyle, the cold weather can also be a hindrance to your progress. To help get you out of your cosy bed and into the gym, here are some winter motivation tips.

8 Winter Motivation Tips You Need to Hear

1. Get a Personal Trainer/Workout Buddy

It can be easy to skip your workout time and time again if you have no one there to let down but yourself.

To help counteract this, get a personal trainer or workout buddy.

By having someone there, you hold yourself accountable to not let them down. After all, if they can spend their time making it to the gym for you, then you can do the same for them.

You don’t have to have just one workout buddy either. You can form a group. The more people that you have expected you to turn up to a session, the more motivation you will have to always go. Plus, the cold will be much more bearable if you have your friends there with you.

2. Find a Supportive Community

If you can’t find a workout buddy or trainer, or just want extra support, then find a community of like-minded people. There are many ways you can do this, such as finding group training classes, clubs or even online ones such as with Jefit.

By having people available there at the tips of your fingertips, you can keep up your winter motivation by sending and receiving encouraging messages to keep going. By staying in touch with people who want to remain fit and healthy, even throughout the winter months, you will be more inclined to get out of bed and into the gym.

3. Set a Goal

Waking up to head to the gym in the cold weather can be difficult. It is even more difficult if you have no goal to work towards. This is why one of our winter motivation tips is to set yourself a goal.

It could be to lose x amount of weight by summer or to be able to lift double what you can do now.

By setting yourself a goal, you can a specific motivating factor in mind that will help get you out of bed as opposed to just going to the gym to do whatever.

Whatever goal you set, just make sure that it is realistic otherwise it could have the opposite effect and de-motivate you.

4. Get New Winter Workout Gear

When in winter, wear winter workout gear! This can help alleviate the cold weather and make it easier to go to the gym. Winter workout clothes may be longer skins, thermal tops, tights or windbreakers. The key to remember when it comes to winter clothes is layers, so layer it up!

Don’t underestimate the value of new winter workout clothes. There is nothing like a new gym outfit or accessories that can really pump up your motivation and help you get to the gym. After all, if you look good, you feel good.

5. Change Your Alarm

If you are a morning gym goer, then one way to get your winter motivation going in the am is to set yourself a song that excites you.

Change your generic alarm tone to an upbeat song that really inspires you and gets your blood pumping. Stronger by Kayne West is always a good one to choose.

6. Reward Yourself

To help get you through a workout in the cold, focus on a reward you can have afterwards. A simple reward can be a nice hot cup of coffee or tea afterwards.

A simple drink is one that can really help motivate people because it tastes delicious and warms you up. It will also taste that much nicer knowing that you worked hard for it.

If you heed our first couple of tips and find yourself a workout buddy or community, then you can turn your coffee run into a group reward and use it to socialize with your friends. This will definitely make going to the gym in the cold worth it.

7. Think About Summer

Summer bodies are made in winter. By the time summer rolls around, people start to panic and try to get the beach bodies that they want. Unfortunately, by this time, it is often too late.

By remembering that summer bodies are made in winter, this will give you the encouragement you need to go to the gym.

It will also help to prevent any weight gain from creeping up on you during the colder months. With layers of clothing on, it is all too easy to miss it. By remaining active though, you can prevent this and stay fit and healthy.

8. Look at Your Progress

Nothing can help you with winter motivation than seeing how far you have come. While it takes time to make progress and get results, unfortunately, it takes far less time to lose it all. So look back at your workout log and see how far you have come. 

You’re not really going to let a bit of cold weather undo all your hard work and effort, are you?

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has the largest exercise library complete with free workout routines to help mix up your training. It also gives you the ability to update and share your workout log with the supportive community. With Jefit on your phone, you will be able to share your grip training progress with your fellow gym goers!

What winter motivation tips do you have? Leave us a comment below, we would love to know!

Gym Workout App: 6 Ways to Measure Your Progress

Drop the Scale: 6 Ways to Measure Your Progress Without the Scale gym workout app

When it comes to measuring your progress, what tools do you usually turn to? For most of us, we usually step onto the scale and focus on the number that flashes back at us. However, stepping onto the scale is not the most accurate way to track your progress. So, here are better ways to do so, such as using a gym workout app to log your data.

6 Alternative Ways to Measure Your Progress Using a Workout App

1. Track Your Body Fat Percentage

Measuring your body fat percentage is a much more accurate and telling way to track your progress compared to the scale.

This is because the scale does not differentiate between fat and muscle in your body. It can be a problem because even if you are losing fat, you may also be gaining muscle. However, you wouldn’t know it just by judging the scale number.

A way to get around this is to measure your body fat percentage. There are multiple ways to do this such as by getting a body scanner or using a body fat caliper.

This way, you can track your body fat percentage specifically which is a better way to measuring progress. Also, remember to note down these measurements by using a gym workout app or a journal. All your data will be in the one place, making it easy to follow.

2. Track Your Body Stats Using a Gym Workout App

Not only is recording body fat percentage a great way to track your progress but so is body size. You can use an advanced tool such as a body scanner to measure specific body part sizes or a simple one like a tape measure.

You can measure any part of your body including your chest, biceps, waist, and so forth. Knowing these measurements can show you how your body parts have grown or shrunk, individually as well as in correlation to each other, e.g. chest/waist ratio.

A good gym workout app will give you the ability to input this data so you can easily keep all your records in one place.

3. Take Progress Pictures

One of the best and inspiring ways people measure their progress is through progress pictures. You may have seen them all over Instagram, and there is a reason why they have taken over the online fitness world.

By putting together pictures side by side, you can really gain a visual insight into how much your body has changed over time.

Taking progress pictures is a really great method because when you look in the mirror every day, you don’t see the small and subtle changes in your body. It is when you look back, you can see any differences in your “before” and “after” pictures.

You can keep your pictures to yourself or use a photo sharing app such as Instagram or a gym workout app to share with others in a supportive community. You never know, your progress pictures may inspire others on their own fitness journey.

4. Hearing Other People’s Comments

Apart from progress pictures, another way to tell how your body has changed is based on other people’s (supportive) comments.

Your family and friends, especially those you haven’t seen in awhile, will be able to notice any differences that you may have missed.

Not only will this be able to confirm that you are making progress but it is a big confidence booster when people tell you that you have lost weight, or you’ve gotten bigger, depending on your goals.

5. Feel How Your Clothes Fit

Another way to measure your progress without stepping on the scale is going by how your clothes fit. This is particularly useful if your aim is to lose weight.

By trying on clothes that you wore at the start of your fitness journey, you will be able to see determine if you are on track by how it fits.

It is a really motivationally boosting method in doing so as well. This is the idea of shopping for new clothes with your newfound body and body confidence is exciting.

6. Judge How You Feel

One of the biggest indicators that you are advancing towards your fitness goals is based on how you feel.

Can you lift heavier than you could 3 months ago? Does that 1-hour group fitness training class not feel as long or laborious as it did when you first started? Can you run up those flights of stairs that you struggled to walk up before?

You know yourself better than anybody, so based on how you feel, you should be able to tell whether you are progressing and getting fitter.

The scale can be an inaccurate and also demotivating way to measure performance. The numbers simply just don’t tell the entire story and can undermine your hard work and effort. By using these methods instead, you will be able to have a much more accurate and clearer indication of your hard work and efforts.

Jefit is a gym workout app that helps you measure your progress. With the ability to track body measurements, body fat percentages and progress pictures, you can save all your data and records in one place. Not only that, with a supportive community, you will be surrounded by like-minded people to share progress and motivation.

The Positive Impact of Group Exercise Training

group exercise training social influence

I am sure that you’ve heard that one of the best ways to keep to your fitness goals is to get a workout buddy. The impact of having someone is there to progress with you and keep you accountable cannot be underestimated. In fact, social influence in the form of group exercise training has been proven to be an effective way to keep people engaged with their exercise activity.

How Group Exercise Training and Social Influence Can Help You Hit Your Fitness Goals

There are several reasons why social influence is a great way to keep to your training regimen:

Holds You Accountable

Having a workout buddy or group can really motivate you to get to the gym even when you don’t want to. Often, we tell ourselves it is okay if we skip just one session this time, or that it won’t matter if we stay in instead of working out. However, with social influence, such as group exercise training, it because less about you and more about your buddies.

You won’t just be letting yourself down but others too, holding you accountable to your exercise sessions.

Gives You Encouragement

Hearing encouragement from your workout buddies and group is also really helpful. Having others telling you to ignore the doubt in your head and the second-guesses you have about yourself, can make a big difference.

Encouragement is invaluable, and having this social influence on your fitness journey can really get you to the gym. In fact, being part of such a community can have such a great and positive impact on your fitness journey. It may even fuel your exercise addiction where you are able to head to the gym without needing constant pushes from your friends.

Makes Exercise Fun

Some people like working out by themselves while others need a group or people around them. Being part of a group fitness training can really make exercising fun. It will be much more enjoyable.

The high that you get during and after your workout is what makes working out addictive, and when you constantly have fun sessions, this is something that you may also open yourself to.

Pushes You to Work Out Harder

By having people doing the same workouts as you, you will find that you automatically will start to work out harder.

You don’t want to be the person in your group exercise training that falls behind, and this way, you will be able to encourage each other.

By having someone that pushes you to do that last set, it can really give you that boost of motivation you need, especially when you are struggling.

Creates Friendly Competition

Rather than just doing being able to work out together, why not get a little bit of friendly competition going?

Competing with friends helps keep you on the edge, influencing you to step up your game even more. In these circumstances, this pressure from within your group can be made into something positive.

You’ll find that you will work out harder, get your heart racing faster and have so much more fun.

There doesn’t need to be a reward at the end. The incentive could be just the invigorating workout itself. However, a free and healthy post-workout lunch for the winning party won’t go astray!

Creates a Sense of Belonging

As always when you have a group setting, it can really help with your sense of community.

You will feel part of something by being surrounded by like-minded people with similar ambitions to your own.

This social setting makes going to the gym less of a chore and something that you naturally look forward to. It will also help you stick with your fitness goals when you have people beside you the entire way.

Don’t underestimate the value of a strong bond, especially with group exercise training.

Social influence really does play an important role in your participation and involvement in exercise. It can help enhance your workouts and turn it into something fun, yet still challenging and rewarding. Forming strong bonds within a fitness environment can do wonders for your progress.

Jefit is a workout app that focuses on community. Alongside their extensive exercise library and workout log tracker, they also have an online community where you can communicate and connect with other users. You can share your training plans, journey and results through the form of photos or stats and view others as well. Engage with a supportive fitness community to reap the benefits of social influence with your own training regimen!

Are you a determine gym goer? Do you want to hit your fitness goals surrounded by like-minded people?

To help with this, Jefit is offering our Quarterly Workout Contest for all our amazing community members! With cash awards and free elite accounts up for grabs, all participants will also be able to gain encouragement and valuable feedback from the million other members who share similar goals and interests as you. Get started now. Simply head to the Jefit app now!

Do you find that there is a positive impact of social influence on your training? Leave us a comment below, we would love to hear it!

Why You Need a Customizable Gym Workout Planner

customizable gym workout planner

You have been working out with your friend for a while now. You both follow the same program, complete the same sets and repetitions and exercises, and yet, you see that he is making progress while you are not. It is frustrating and confusing, especially since if he is making gains on the same program, then you should be too, right?

In reality, following the same plan as somebody else does not necessarily mean that you will make progress at the same rate. In fact, the program may not even be optimized for you. How to fix this? You need a customizable gym workout planner.

Why You Need a Customizable Gym Workout Planner

A Training Plan for You

The keyword in this is “customizable”. This means that you can tailor the exercises, sets and repetition to suit your personal needs and ambitions. It is not just a great addition to your training, it is a necessity.

Even if your goal is the same as your gym buddy’s goal, you need to take into account your different bodies. Every person works in their own way. Some may find it easier to put on muscle, some may find it harder to burn fat, while some seem to progress faster than others.

It doesn’t mean that you are not working as hard as the next person but that you respond differently to types of training.

A customizable gym workout planner will help you take this into consideration so that you are covering all aspects that affect workout progress.

This way, you are actually following a program that is contributing to your goals.

Mix Things Up

Fitness progress consists of a lot of trial and error. It is difficult to know exactly what it is you need to do right from the start.

A personalized program then gives you the freedom and ability to actually mix things up and switch exercises when you know that some things are just not working.

Of course, it does sometimes take time to see results but after a while, if you know that you are not reaching your potential, then change your workouts.

Use your workout log to know which exercises have been working great and which ones you could replace with better alternatives.

Another reason to switch up your exercises is to avoid hitting the dreaded plateau. This is when you suddenly stop making progress, even if what you were doing was working before.

When your progress stalls, it can be quite demotivating, especially if you had been hitting quite a stride earlier. Perhaps your body has become accustomed to the workout because it has gotten used to the same movements? There are various reasons for this.

A way to prevent this is by switching up your exercises periodically. This will also keep things exciting and fresh, so you are not doing the same things over and over again. Talk about boring!

So, now that you know why a customizable gym workout planner is key, here are some ways on how to tailor your training regime to suit your personal needs.

How to Use Your Customizable Gym Workout Planner

To identify a training regimen that best suits you, there are few things that you need to identify. They are:

  • Your fitness goals
  • How much time you have for training
  • What are the best exercises for your specific goals
  • How many sets/repetitions of each exercise is best

What Are Your Fitness Goals?

What are you trying to achieve? Are you trying to put on muscle or burn fat? Do you want to be able to deadlift 500lbs or bench 300lbs?

By identifying your goals, you are giving yourself something to work towards. Also, by starting at the end goal, you can work your way back to the start and figure out what you need to do to achieve it.

How Much Time Do You Have for Training?

Every person has a different lifestyle and routine. Some people may afternoon/night commitments and so will need to sacrifice sleep for the gym every morning. Others may have 2-3 days off per week and so choose to smash out all their sessions in those 2-3 days.

If you train fewer days, then the sessions that you do will probably be longer and cover more muscle groups than if you had your workouts spread out across 5-6 days a week.

Knowing realistically how much time you can dedicate to training and when can assist in planning a schedule that not only you will be able to stick to but will help you progress.

The Best Exercises for Your Goals

While it is important to train your entire body, the main exercises that you should do should be specific to your goal.

Taking the deadlift goal for example. You may incorporate more Romanian deadlifts, sumo deadlifts, GHR sets than someone who has a goal to bench 300lbs.

Identifying the best exercises to help you hit your goals will help you with your customizable gym workout planner.

How Many Sets/Reps?

This is where people mostly become lost. There is no right or wrong answer, especially if you are just starting out.

A basic rule is to start with 5×5, meaning 5 sets of 5 reps each. Then work your way around from there.

If you begin to use heavier weights, then you typically will complete fewer sets and reps. If you are using lighter weights, then more reps can be added to your routine.

The key thing to remember here is that fitness is a trial and error process, at least from the start. So try not to overthink everything. In fact, overthinking can actually paralyze you and cloud your ability to take action and start moving.

Just go with the basics at first. You can always modify it later as you learn more about the workouts and your body.

With something as flexible as a customizable gym workout planner, you can really stay focused on your own fitness goals and see the results that you want.

Jefit is a gym workout app that helps all gym goers and athletes plan and stick to their workouts on a regular basis. While there are already over 3500 complete training routines available, it also comes with a customizable gym workout planner. This way you can personalize your own regime that works with your specific fitness goals.

What are other benefits to customizing your own workout plan? Let us know in the comments below, we would love to know!

How to Keep Your Workouts Consistent with a Workout Scheduler

workout scheduler

By going to the gym consistently, you can really reap the benefits of each session, both mentally and physically. In fact, consistency is one of the most important factors in your fitness journey. It will help you hit your fitness goals faster while keeping your motivation and endurance high. However, we know that it can be difficult keeping to a regular routine. Luckily, we have one easy solution to help with this – a workout scheduler.

Why You Need Consistent Workouts

Just think about any skill that you wish to develop such as learning how to play an instrument or similar. How often do you practice? How often should you practice?

You won’t get very far if you only pick up the guitar and head to your lessons irregularly. There is a common misconception that you can try to catch up on lost time. For example, if you haven’t had a lesson in 3 months and try to catch up by going 5 days in a row. The sporadic sessions won’t help you get any better and in fact, can be detrimental to your progress.

The same goes for your fitness goals. You need to work out consistently to achieve your long term results. Without putting in the effort, you will take much longer to hit your fitness goals. This is because your training, endurance and motivation will constantly fluctuate. Ultimately, this will be your downfall and you will not get the results you want, at least not in a reasonable time frame.

You will not be able to use the skills or improvements you made in your previous session because by then, you may have lost that progress you gained by your next workout. With consistent workouts, this will be an obstacle that you can avoid. You will be able to continuously improve and add to your next session to hit your fitness goals and make valuable progress. This will maximize your results.

Another reason why you need consistent workouts is that it will help you plan efficient workouts. A workout scheduler will tell you what to do each session. This eliminates the problem of just randomly heading to the gym one day and doing whatever comes to your mind.

This means that every workout actually contributes to you hitting your fitness goals. You won’t be just working out for the sake of working out. Not only will this assist you in keeping to a regular fitness schedule but you will be making real progress. Each workout will have a purpose.

Each workout will have a purpose.

How to Keep Your Workouts Consistent Using a Workout Scheduler

Consistent workouts help you to establish a routine, and a workout scheduler is what helps you to do this. You will have a higher chance of sticking to this habitual activity by having regular session penciled into your everyday life.

A workout scheduler can help you keep disciplined with your fitness. Make time to fit in your workouts as if they were an important meeting appointment in your calendar. Eventually, by making the effort to stick to your workouts regularly, it will become a habit in your lifestyle and you will have developed this discipline to make sure that you go.

Another important aspect on how to keep your workouts consistent is to also schedule in rest days. These rest days will help to give your body enough time to recover to get back to your next session completely motivated and energized.

Personalize your own exercises that suit your fitness goals and help you reach them with a workout scheduler. With a customizable gym workout planner, you can choose the exercises that best suit your needs. As it is specific to you, you can also adjust the workouts as necessary. This will factor in helping you keep to consistent workouts because it will assist in planning workouts that you can regularly stick to.

Consistency is an important factor in fitness. By keeping to regular sessions, you will be able to uphold your high endurance and motivation. It may take some time to get into that habitual routine but once you do, with the help of a workout scheduler, you will be on “auto-pilot” in which your workouts will become an integral part of your life, helping you make valuable progress every time.

Jefit is a gym workout app that helps all gym goers and athletes plan and stick to their workouts on a regular basis. With a workout scheduler and customizable gym workout planner like Jefit on your side, you will be able to keep to your workouts consistently that will take you one step closer to hitting your fitness goals. With Jefit, you will be able to make progress and share it with the community.

How do you manage to keep to consistent workouts? How has a workout scheduler and planner helped you? Let us know in the comments below!

10 Ways to Keep on Track with Your Fitness Goals

Fitness Goals
It is easy to say that you want to start eating healthily and hit your fitness goals. However, as motivation tends to be high at the beginning of your fitness journey but slowly depletes, the challenge comes in actually staying on track to reach them.

Here are 10 ways to remain on track to hit your fitness goals

1. Be Realistic

One of the biggest ways to demotivate yourself and lose sight of your fitness goals is by setting unrealistic standards. For example, it could be expecting to see a noticeable difference in one week or by setting yourself to go to the gym two times a day, 7 days a week if you haven’t set foot in a gym for two years. You need to be realistic with your fitness goals and ensure that you can actually achieve them to maintain motivation.

2. Work Within Your Limits

This means that you should know what your limits are in reaching your fitness goals and work with them, instead of against them. Start by incorporating 1-2 gym day to your weekly routine at first and then gradually add to it, such as an extra gym day every fortnight. It could also mean walking on the treadmill at first, and then slowly including jogging intervals.

By working within your limits and then gradually expanding them, you are setting realistic and achievable fitness goals, constantly motivating yourself to keep going.

3. Keep a Schedule

A schedule is a great way to keep track of your goals. By establishing a plan, you are more likely to stick to your training because it becomes an integral part of your routine.

This will help change your approach to exercise. Instead of seeing it as a chore or a burden, it becomes an essential part of your lifestyle.

As time goes on and you continue to stick to your plan, even those days where you don’t really feel motivated, your routine schedule will help you persevere.

If you do have trouble with this at the beginning though, a way to help make sure that you keep a schedule to achieve your fitness goals is to treat each session as an appointment. By treating it as an important meeting with an important client that you wouldn’t miss, you will be less likely to skip your workout too.

4. Mix It Up

One reason why people fall off track with their fitness goals is because they get bored. As you stick to your fitness schedule, your body eventually gets used to the training.

This is why it is important to mix things up and switch up your exercises. Not only will this prevent you from reaching a plateau in your training but you won’t grow used to the same old workouts which will keep fitness exciting and fun. It will also mean that you are constantly being challenged which will work out your mental game as well.

5. Keep a Workout Log

Keep a workout log which will you keep track of your training regime. By regularly logging your workouts, you make sure that you can properly plan your next sessions according to your previous ones. It also means that you will have consistently good workouts, be able to measure your performance and make adjustments to your training regime as needed. By knowing that you are constantly improving, you remain motivated to hit your fitness goals.

6. Take your Body Measurements

To track accurate results from your training, take measurements. You don’t have to own fancy technology to do this as a good ol’ measuring tape will do the trick perfectly.By logging your body measurements, you take the guesswork out of your progress and work with actual data.

7. Keep a Food Diary

Another way to help keep on track with your fitness goals is to consider your diet. By diet, I don’t mean taking up the latest fad but by monitoring your food and water intake and making the best choices possible.

It can be easy to fall off the track with your fitness goals by not maintaining the nutritional side of things but by logging your food intake, you hold yourself accountable for everything that you consume, helping to eliminate mindless eating.

8. Take Photos

A great motivator to hit your fitness goals is to take photos and keep a photo diary. This will give you visual proof that your training is making a difference.

Take photos from the front view, both sides and back to see your progress from all angles.

9. Remember Why You Started

When you are finding it hard to muster up more motivation, remember why you started. You can keep fitspiration photos on your phone or write down your goals and put it in a place where you can see it every day.

By revisiting that really determined feeling you had at the beginning of your journey, you will be more motivated to hit your fitness goals.

10. Forgive Yourself

It is also vital to forgive yourself if you fall off track one time or another. It happens to the best of us but it shouldn’t be used as an excuse to give up. Instead, forgive yourself and use this as fuel to be more determined to hit your fitness goals more than ever.

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has the largest exercise library complete with free workout routines to help mix up your training. It also gives you the ability to update and share your workout log with the community. With Jefit on your phone, you will be hitting your fitness goals in no time at all

How do you stay motivated to hit your fitness goals? Do you have other tips to share? Let us know in the comments below!

Using Workout Logs are Essential to Fitness Success

workout log

Going to the gym is one thing. Completing a workout session that is actually effective and productive is another matter altogether.

A common scenario that athletes and gym goers face is that they head to the gym only to realize that they can’t remember what numbers they hit the previous session. It’s a small thing but it can actually make a big detrimental difference to your fitness success. Fortunately, this can easily be prevented easily through the use of a workout log.

How a Workout Log Can Make Each Workout Session an Effective One

A workout log is a journal, notebook, or an app that helps you keep track of your training so that each session is effective. Here is how:

Accuracy

A workout log means that you always know what you did the previous session, the session before that, and so on. It definitely serves better than your memory, where you can easily forget the smallest details. Recording your training means you can properly plan your next session in a way that further improves your progress on a consistent basis, as opposed to just throwing together a random workout.

It takes the guesswork out of your training regime to get you actual results.

Accountability

It can be easy to slack off when you are having a long day, or if you are feeling particularly tired. Dragging yourself to the gym is one thing but doing the level of exercise you want is another. We can admit it, sometimes we have those days where we cheat a little and use lighter weights or do fewer sets than we planned.

This is why using a workout log can help. By having to keep track of everything, it holds you accountable for all your sessions. Do you really want to look back and see that you put in half the effort last time?

Which leads us onto our next point…

Motivation

What a better way to keep yourself motivated than to look back over your workout log and see the progress that you have made?

Even if you can’t see the changes on the scales or if you are in need a pick-me-up, seeing how far you have come can really give you that much-needed boost of motivation. It will enhance your confidence and determination to keep going and maintain focus on your fitness goals.

Evaluation

What if you are not making the gains that you thought you would be? What if your bench progress has soared but your deadlift has stalled?

Unfortunately, when it comes to fitness success, there is no one-size-fits-all solution. Every exercise program consists of trial-and-error which is why it is important to be able to monitor how your body responds to your regime and make adjustments as needed.

A workout log can assist with this. It provides you with valuable insight into your past training sessions which is fundamental in evaluating your progress. By keeping track of your workouts, you will be able to see what has worked best for you and what needs improvement. It will also help segment each area for analysis. This way you can maintain consistent progress across your entire body and muscle groups.

By planning your future workouts this way, you enhance your productivity and reduce wasted time because then you are not stuck with a program that really isn’t working. It is all about making advancements and with that, comes monitoring your results and keeping them consistent across all muscle groups.

Consistency

Another important factor that a workout log can assist with is determining how your lifestyle and other external factors affect your sessions. This is something that is not typically given much thought but it can play a significant role in your progress. A key to fitness success is having consistently good workouts.

There may be some days where you do not get enough sleep the night before, or you may have longer work hours on specific days because it is the peak period. By recording this information, you can adjust your program to accommodate to this. It may mean doing a lighter session these days and then making up for it on other days where you have more energy.

Not only will this help you physically but it can also help you mentally.

Instead of taking twice as long to complete a session or “cheating” yourself by cutting your session short and feeling defeated, you will be able to do a workout that you know you can do.

It will also assist in helping you realistically space out and alternate your workouts, especially if are experiencing fatigue or DOMS (delayed onset muscle soreness).

By being able to look back at your workout log and records, you can make a difference in your physical and mental results to make sure that every workout is as good as the last one.

Injury Prevention

Unfortunately, injuries do happen but there are ways to minimize this risk. If you experience nagging signs of an injury, you can identify what workout caused it by using your training records. You can check the exercise as well as the number of sets, reps and weight that you used.

Knowing this information can really help prevent future injuries so you know what not to do.

A workout log is a tool that tends to be undervalued. However, it is a powerful way to enhance accuracy, productivity and motivation for all athletes and gym-goers. It is an integral component in boosting motivation and success for any fitness program.

So are you looking for an easy, simple and efficient workout log tracker? Say goodbye to pen and paper and say hello to Jefit, a gym workout app that simplifies the process of recording workouts for athletes and gym-goers alike. It comes with the ability to record your metrics set by set until your workout is complete, so you can boost motivation and make every workout an efficient one.

Do you use a workout log to track your training? Has it made any difference to your training sessions and results? Let us know in the comments below!

Easy Dieting Tips that Prioritize Your Health

easy dieting tips

It isn’t enough to just get the workouts in. In fact, what you eat makes a major difference in your fitness journey. In a perfect world, we would be able to eat whatever we wanted without having to worry about managing our weight or our health but unfortunately, it is not like that. Without the proper nutrition, you will be undermining your training efforts to get fit and healthy. So make sure that you pay extra attention to your diet. As you know how the saying goes—”you are what you eat.” In this post, we will cover easy dieting tips that will help cover the nutrition side of things.

How calories work

Before we get into our easy dieting tips, we have to focus on calories and how they work. People tend to overcomplicate their diet when it comes to weight management but it is actually very simple.

So how do we work out how many calories we need?

This comes down to your Total Daily Energy Expenditure or TDEE. This refers to the total number of calories your body burns to function and complete everyday activities. This includes sleeping, eating, moving around and any other exercise or activities you do. Everyone’s TDEE is different.

How does your TDEE differ from BMR?

People tend to mix TDEE and BMR up. BMR or Basal Metabolic Rate is the number of calories your body needs just to stay alive, such as breathing. It doesn’t include any other activities that TDEE accounts for. When counting your calories, you should focus on your TDEE.

There are many online calculators that you can use to help calculate your TDEE. While they may not be 100% accurate, it’ll give you a good starting point for these easy dieting tips.

Now I have my TDEE. What now?

The first thing you need to do is think back to your goals. When it comes to weight, you either want to:

  • Lose weight
  • Gain weight, or
  • Maintain your weight

Want to lose weight? Then you need to be in a calorie deficit, that is, eating fewer calories than your TDEE. If you want to gain weight, you need to be in a calorie surplus, that is, eating more calories than what your body needs. To maintain your current weight, you need to eat the same number of calories that your body uses to function on a day-to-day basis.

It is important to remain reasonable when determining your calories. For example, eating substantially fewer calories than your TDEE may allow you to lose weight faster. However, it may mean that you will be losing a lot of muscle as well, and not just fat. Likewise, if you dramatically increase your calories to be in a heavy surplus, you will be adding much more fat than muscle.

On average, people tend to be in a calorie deficit or surplus of around 500 calories. This way, they can try to maintain or gain as much muscle as possible, regardless of your goal.

Focus on being healthy

While losing, gaining, or maintaining weight is really that simple, your priority should still be on being healthy. So technically, yes, you can eat chips all day and as long as you are eating in a calories deficit, you will lose weight. However, that doesn’t mean that you are healthy.

Implement These Easy Dieting Tips

Here are some easy dieting tips to implement in your life.

1. Learn the macronutrients

There are three main macronutrients—protein, fat, and carbohydrates. Each plays a vital role in your diet.

Protein: When you train, your muscles break down and they use protein to rebuild themselves. This is why protein is so critical.

Carbohydrates: Your body runs on glucose (carbohydrates converted to sugar) in the body. It helps give your body enough energy to function normally. There are different type carbs: complex carbs and simple carbs. Complex carbs, such as beans, whole grain food, starchy vegetables, keep you fuller for longer. Compared to this, keep simple carbs at a minimum, including chocolate bars, candy, cereal, refined white bread, and pasta.

Fat: Fat helps to absorb nutrients from the food you eat, provides energy, and protects your organs. While fat is no longer vilified in the health industry as it once was, there are still good kinds of fat and bad fat. Healthy fats are avocado, olive oil, nuts, and seeds. Bad fats are saturated and trans fat. These include ready-made meals and chips.

When you eat your meals, try to eat a balanced meal with all three macronutrients. Focus on lean protein, complex carbs, and healthy fats. Work on eating foods high in fiber too.

2. Focus on whole foods

It should come to no surprise that the majority of your foods should be whole foods. We’re talking fruit and vegetables.

Fruits and vegetables come jam-packed with all the nutrients and minerals that you need. To make sure you’re getting all this nutrition, make your plate as colorful as possible.

3. Stay hydrated

Don’t underestimate how much of a positive change water can bring to our health. Our body loses a lot of water every day, and so it is important that we are constantly replenishing our bodies.

While drinking 8 glasses of water is the common guideline that people stipulate, there are other ways to make sure that you are staying hydrated. Look at the color of your urine. If it is clear or near clear, then your hydration levels are great. If it is more on the yellow side, then drink up!

One way of drinking more water is to choose water instead of a soft drink or juice. If you want something a little different, then add some fruit to your water for a different taste. Common ones include lemon and mint, cucumber, orange, and even blueberries. Experiment and try out different flavors!

4. It’s ok to treat yourself

Try to stay away from processed foods for the majority of your diet. However, this doesn’t mean you should completely shun things like simple carbs and bad fats. While it is best to keep them at a minimum, completely eliminating them from your diet can lead to intense cravings and binge eating. Keep to the 80/20 rule where 80% of your diet is healthier foods and the remaining 20% are little treats for yourself.

Change your diet with Jefit

Jefit is a workout app that comes equipped with a customizable workout planner, scheduler, as well as a community filled with like-minded people. With a members-only Facebook page, you can be sure to find easy dieting tips, advice, motivational stories about changing your diet, training, and general health and fitness tips.

A Beginner’s Guide to Useful Supplements: From Protein to Creatine

blank

Supplements. There’s so much confusion regarding supplements in the fitness industry. If you’re new to this, it can be very overwhelming trying to navigate your way through the amount of information out there. To help ease the confusion, here is a clear and straightforward beginners guide to supplements.

Your Easy-to-Follow Guide to Supplements

Protein Powder

The most popular supplement in the health and fitness industry. Protein is a macronutrient that is necessary for your body to build and repair muscles. With much emphasis on building strength nowadays, protein has become all the rage. While you’re able to get enough protein from your diet, sometimes, you need a little extra boost. This is where protein powder comes in.

Protein powder is a convenient way to fit in more protein without much hassle. All you have to do is add water or milk to the powder and make a shake. You can even add it to your other meals such as to your pancake mix.

There are different types of protein powder that you can take: whey isolate, whey concentrate, casein, soy, pea, brown rice, just to name a few. So whether you are lactose intolerant, vegetarian, vegan, there is an option for you. They’ll also come in various flavors so you can mix things up.

However, while protein powder supplement is a great way of reaching your daily protein requirements, you should get most of your protein from food.

Creatine

Another popular supplement is creatine. Creatine is found in muscle cells and it helps produce energy faster. So when you workout, you’ll have more energy to lift heavier and train harder.

Creatine is a powdery substance that is mixed with liquid. Like protein powder, it comes in many flavors.

It’s best taken before you hit the gym so that the energy you have can be used during training. It’s also important to note that you will gain water weight when you first take this supplement. However, don’t just rely on creatine to build muscle. You still have to follow a good diet and put in the work while training.  

BCAAs

BCAAs or Branched-Chain Amino Acids is a must-mention on our guide to supplements because they are becoming increasingly popular with athletes and gym goers. The amino acids in question are leucine, isoleucine and valine. You want to maintain and build muscle, not lose it, however, it can be hard to do especially if you are in a calorie deficit. Those who take BCCAs do so to prevent or minimize muscle catabolism, that is, the breaking down of muscle. This way, you can keep as much skeletal muscle as possible.

L-Glutamine

L-Glutamine is an amino acid that your body needs to preserve muscle tissue and boost your immune system. Unfortunately, most people don’t get the amount of L-Glutamine that they need from food alone, so supplementing it is a great way to reach your daily requirements.

It’s beneficial when you train, especially when you do endurance and strength training. When you do so, you place your body under demand, meaning that it needs more L-Glutamine than normal. It’ll also assist in muscle repair so you can recover faster.

Pre-Workout

If you ever need an extra boost of energy before your training session, pre-workout is an option. Pre-workout works to enhance performance through increased energy and focus. It can also delay fatigue so you can workout harder for longer.

Pre-workout can be made up of various ingredients such as caffeine, creatine, and electrolytes.

Don’t be tempted to take a higher dosage even if you are going to train longer. It’s best to follow the recommended instructions. Taking too much pre-workout can cause you to get the jitters or over-stimulation.

Caffeine

Are you surprised that caffeine is on our beginners guide to supplements? Yes, coffee isn’t just good for waking you up for a day of work. It’s also been proven to be an effective workout supplement, taken pre-workout. It can come in various forms such as a pill or as a drink. Taking caffeine in pill form will take longer to kick in than if you drink it as a liquid beverage.

It is a stimulant, meaning that it can help you be alert and minimize tiredness. It’ll increase your performance in the gym, because of all the extra energy.

However, bear in mind that if you greatly rely on caffeine, you may suffer from withdrawals when you stop taking it such as headaches. Drinking too much can also disrupt your sleep. If you are consuming caffeine as a supplement, then make sure you don’t drink it 6-8 hours before your bedtime. Otherwise, you might find yourself in a vicious cycle.

It’s also a diuretic. So make sure that you stay hydrated and drink plenty of water.

Workout with Jefit

Jefit is a workout log app that helps you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!