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!

Some Of The Best Home Exercises To Start Doing

Anyone who likes to workout is always on the lookout for a new exercise to try. The following list includes some of the best home exercises for you to try. There are literally hundreds of exercises you potentially could choose. The following six are just a few of what we consider to be the best home exercises. The only thing needed with this group is your bodyweight or one piece of equipment. In addition, these exercises won’t break the bank and all work as a (low cost) workout option. Use the Jefit app, recently names best fitness app by Men’s Health, PC Magazine and Healthline, when planning and tracking your strength workouts.

Three Great Bodyweight Exercises

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T Push-Up

The T Push-up is an excellent progression to move to when you’ve exhausted other push-up variations. It is basically, a traditional push-up that transitions to an extended arm side plank. This particular variation places more load on the wrist, shoulder and core (obliques) than a regular push-up. As a result, you get much more bang for your buck. The exercise is a perfect choice for any bodyweight workout or circuit where you’re trying to utilize as much muscle as possible. The Jefit app offers this exercise in its database under push-up to side plank.

Box Jump

Any type of jumping is great to add to a workout. It can come in the form of single or double leg hops as part of a dynamic warm-up or more involved like split jumps or box jumps. In regard to box jumps, a 18-20″ plyo box or platform usually works best depending on of course on training experience. Box jumps work every muscle in the lower extremity allowing the hips and legs to train using triple extension. This is where the ankles, knees and hips are slightly flexed before jumping, followed immediately by an explosive extension using the same muscle groups.

Think about any explosive Olympic lift for a moment…that’s right, they all involve triple extension. One of the cool things is this can carry-over to basically every sport-specific movement.

Burpee

A burpee is a full body exercise that requires a great deal of flexibility, mobility and strength to perform. It is also one of the best home exercises to add to any workout. If technique is in question, try doing them initially in “slow motion.” Basically, break the exercise down into segments and see how you manage this before progressing to a faster pace. Keep the core engaged throughout the exercise.

The great thing is, you can eventually progress to adding in movements, like a push-up, as your technique improves. One area that many have trouble with is keeping the body rigid as they jump back into a plank or what some call a push-up position. You need to stick this part. Prevent your low back from “sagging” and your butt should not end up higher than the rest of your body. Keep a straight line through the knee, hip and shoulder. Think about staying as straight and solid as a board. If you need a regression, try a mountain climber first and see how you do with this exercise, which can also be found in the Jefit database. You can make a burpee a customized exercise in the Jefit app.

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Three Minimal Equipment Exercises to Try

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Band Exercise(s)

More specifically, we’re talking about small band work used for side stepping, monster walks, back-peddling, etc. You can choose. Everyday life and many of the movements performed in the gym are typically repeated in the same planes of motion. Life and movement, like walking, stair-climbing is done in a linear fashion. When is the last time you performed side stepping on your leg day? This type of movement falls under the often neglected frontal plane. A good weekly workout should incorporate movement targeting all planes of motion.

To begin, place a small rubber band (from either Amazon, Perform Better or Power Systems) around your ankles or above the knees. Maintain a slight bend in the knees, with core engaged and toes pointed straight ahead at all times. Next, perform a side stepping movement for 10-15 yards and return in the opposite direction. This movement is ideal for firing up your hip abductors like glute medius. This area is usually weak or dysfunctional when it comes to most adults. The best way to incorporate these types of movement is to make them part of your dynamic warm-up.

Jumping Rope

This is considered one of the best and most effective exercises you can do at home (or when traveling or at the gym for that matter). A few minutes of jumping rope elevates respiration and heart rate, and strengthens the lower leg while burning maximum calories in minimal time. One study, in The Research Quarterly, found that 10-minutes a day of jumping rope was as efficient as 30-minutes a day of jogging when looking to improve cardiovascular efficiency. Add it to your workout as either part of a warm-up or as a component in a HIIT or circuit program. Build up your duration or number of toe taps over time.

Goblet Squat

Another great, functional movement that requires minimal equipment is a Goblet Squat. Typically performed with a kettlebell, dumbbell or a weight plate. This a great exercise if you have been doing barbell squats for a while. A Goblet Squat requires you to go below parallel. Meaning, if the mobility is there, the knees will be higher than the hips at the end of the movement. You’ll end up looking like a catcher playing baseball. Keep the weight close to your body throughout and elbows pointed down.

The six exercises mentioned here would be a welcome addition to any home exercise routine. Even better, add all six of them when you build your next Jefit interval-based workout. Perform 30-seconds of each exercise to start and build up your duration over time.

Add These Exercises to a Jefit Workout

The award-winning Jefit app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.

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.

Do Benefits of Exercise Get Lost Sitting Too Much?

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Research has demonstrated often that sitting too much is bad for us. Individuals who sit ten or more hours a day are at greater risk of premature death. Too much sitting can cause a host of health problems especially if exercise is absent.

We have all heard that sitting for extended periods of time can take years away from our lives. New scientific research has backed this up and now sitting for long periods of time has been linked to various forms of cancer.

A large meta-analysis was published in the Journal of the National Cancer Institute looking at 43 observational studies with approximately 69,000 cancer cases. The study reported the lowest and highest “sedentary time” in subjects and concluded higher sedentary times were associated with an “increased risks of certain types of cancer.” The researchers found “sitting is associated with a 24 percent increased risk of colon cancer, a 32 percent increased risk of endometrial cancer, and a 21 percent increased risk of lung cancer.” The good new, however, is only 30 to 40 minutes of moderate to vigorous exercise a day “substantially weakens this risk”. Time to start standing and moving more!

“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”

Edward Stanley, 1873.

Four Tips if You are Sitting Too Much

Assuming the above statement is true, then how can we add more activity into our daily routine to help us add more years to our lives rather than the other way around? Here are four easy ways to get you started.

1. Use a Pedometer. Research has shown repeatedly that people who walk more during the day are thinner than those who don’t walk as much. Pedometer users take approximately 40 percent more steps throughout the day than non-pedometer wearers. Build up to a goal of 10,000 steps a day. Keep in mind there is no magic number here. The research shows anywhere between 8,000 to 12,000 steps a day is optimal for health and keeping your bodyweight in check.

2. Increase Office Activity. When you need to make or take a call, do it standing preferably while walking outside; make it a walking conference call. Always take the stairs rather than use an elevator. Hard to imagine but the worldwide average for using the stairs is only 5 percent. Get out for a 15-minute walk at lunch time. If possible, get a walking treadmill desk, standing desk etc. You get the idea.

3. Turn Sunday into a Funday. This of course could be any weekend day. Have a predetermined plan and schedule an activity that is done with family or friends. Get together for a hike, a long bike ride, walk/run, stadium stair climb, run a road race together, kayak/SUP trip, etc.

4. Take a Short Walk After Dinner. This can be a big one for paying back strong health dividends. Research shows, a short 15-20 minute walk following dinner can improve digestion, decrease stress level, regulate blood sugar (great after a high carb meal), and improve sleep.

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Additional Research on Sitting Too Much

A great reference for me lately has been the new book, “Exercised” by Harvard University researcher, Dr. Daniel Lieberman. He has a ton of health and fitness information in the book that is heavily referenced with some great longitudinal studies. According to Lieberman there is a lot of hyperbole out there with respect to research on sitting. He goes on to say, however, that there also well-publicized studies that have determined “sitting more than three hours a day is responsible for nearly 4 percent of death worldwide.” In addition, “replacing an hour or two of daily sitting with light activities like walking can lower death rates by 20 to 40 percent”.

Dr. Lieberman looks at three main concerns with too much sitting. First, when we spend 9-12 hours a day sitting, we could be using more of that time standing and adding more physical activity into our day. Second, long periods of “uninterrupted inactivity elevate levels of sugar and fat in the bloodstream”. Finally, his third concern is the most alarming, hours of too much sitting could “trigger our immune systems to attack our bodies through a process known as inflammation”. Keep in mind this is one of the more important reasons for strength training beyond building and maintaining muscle mass as we age. Muscle makes up about a third of of the body and lean muscle mass “has potent anti-inflammatory effects”. Just one more reason why EVERYONE should be committed to regular strength training.

Hopefully, reading a few of these statistics will help to change your mindset and get you moving a little bit more. I’m going to stand up now, how about you? Stay active and be safe.

Try the Jefit App to Increase Your Activity

The award-winning Jefit app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.

5 Useful Health & Fitness Products Now and After the Pandemic

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Hard to imagine but we’ll soon be ending a year of dealing with this tragic pandemic. One of the by-product of this is we’re more motivated to work at staying healthy and strong for 2021. The following list of health & fitness products will shed some light on a few additional ways to stay fit this year.

One of the more important areas where many need help is with nutrition. Healthy eating during stressful times has a tendency to go out the window. When the body gets stressed, a hormone known as cortisol is released. “Cortisol shunts sugar and fats into our bloodstream” and as a result, makes us crave sugar and fat-rich foods. Now you understand why you get cravings for sweets or junk food. Cortisol is important because it’s needed to regulate metabolism while helping the body to also manage stress.

This hormone, known as the stress hormone, “directs us to store visceral fat rather than subcutaneous fat” according to Professor Daniel Lieberman of Harvard University and author of the new book, “Exercised”. A little cortisol in the body is normal. Chronic low levels of it, however, “are damaging because they promote obesity and chronic inflammation”.

Give More Attention to Nutrition

Over the past year, eating poorly, less exercise, minimal sleep, and feeling stressed-out, have become the new norm. After almost a year of dealing with with the pandemic, and everything that comes with it, we are starting to witness changes in our body. Both physical and mental changes that are just a few of the many by-products via the pandemic.

One of the best ways to help yourself with all of this is to get your diet under control. You can do this by starting to record what you eat. Do this for 5-7 days and include a weekend. Be honest with your food tracking. Use one of the many nutrition apps on the market to help analyze your macronutrient intake. You may be surprised at what you’re actually eating. This can act as a first step to begin to get things under control. Make sure you take a look at your daily added sugar intake while you’re at it. Here are some suggestions to help get you started: Myfitnesspal, LoseIt, Lifesum, MyPlate and Fooducate. These are five of the better health & fitness products when it comes to nutrition apps.

In addition, think about moving to a plant-based diet or a better way of eating, like following a Mediterranean diet, can end up being good for overall health. They each come with a ton of research showing this type of eating can, among other things, bolster your immune system. Lastly, work on adding more fruit & vegetables to your diet, in case you’re not interested in the diets mentioned above. It is a great, inexpensive way, to increase your intake of vitamins, minerals, and antioxidants. Specifically, more Vitamin A, B12, B9, Vitamin C, D, and zinc. A pill or a handful of vitamins will not have the same effect.

Some of the Best Health & Fitness Products – Meditation Apps

Find time to engage in this because it will undoubtedly help to manage your stress. Honestly, it’s one of the best health & fitness items on our list. Finding even a few minutes a day to shut things down to “reboot” and “reset” via meditation will do wonders for your overall health. There are many meditation apps you can download to your phone, two of the best ones are Headspace and Calm. They are both great as an introduction into the therapeutic world of meditation.

Another side avenue to explore is listening to a good podcast during your walk or run outside. Millions of people already know that a good podcast is a great way to create “headspace” not to mention, it keeps the listener informed on topics of interest. For me, listening to “The Daily” published by the New York Times, fits the bill.

Add Bouts of Weekly Recovery

Restoration or “recovery” is needed just as much as a vigorous workout, especially if you’re training hard or a bit older. Recovery can mean different things to different people, but basically the goal is to commit time each day to work on restoring your body. It may come in the form of foam rolling pre/post workout, a therapeutic massage, cryotherapy, or maybe a myofascial release session from a qualified physical therapist. Maybe it’s as simple as having a good old fashion foot soak with epsom salt for 30-minutes one evening to treat your neglected feet. When is the last time you did that? The body also benefits from a good stretch or mobility session. Try an online yoga class or something totally out of your realm to help restore your body. You get the idea. Now is the best time to work on self-betterment.

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Exercise Outside: Solvitur Ambulando

We are probably all sitting a little too much these past few months. Make time to get out and exercise. “The total time Americans spend sitting has increased 43 percent between 1965 and 2009”. One of my favorite and most used apps on my phone is called All Trails. It shows the best spots to hike, bike or run – no matter where you’re located or traveling in the U. S. – check it out and find a great course or trail that you never tried in your area. It is also perfect to use when you’re not really familiar with the area while on vacation or away on a business trip. Remember, solvitur ambulando, meaning, it is cured with walking.

Use Jefit App to Track & Assess Your Workouts and More

The award-winning Jefit app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts to shake things up a bit. Stay strong with Jefit.

We hope by incorporating some of these options into your lifestyle, they in turn, end up helping you on multiple levels (i.e. improving mind/body/spirit). For the most part our list of health & fitness products are inexpensive ways to improve the way you look and feel.

Reference

Lieberman, D., Exercised: Why Something We Never Evolved to Do is Healthy and Rewarding. Pantheon Books: New York, 2020.

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!

Strong, Functional Hips: A Must for an Active Lifestyle

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Strong, functional hips are beneficial both in and out of the gym. Powerful hips are the driving force that connects a strong upper and lower body. The hip is considered the most powerful joint in the body because of all the musculature needed to function properly. If the hips are not functional they will hinder the body and end up producing less force in compound movements. Think about how less efficient you will be if your hips are weak or dysfunctional. Everything from performing squats and deadlifts to holding a yoga pose will be negatively affected. According to Michael Reiman, PT and his colleagues, as stated in the International Journal Sports Physical Therapy, “Restricted (hip) mobility can consequently have deleterious effects not only at the involved joint but throughout the entire kinetic chain”.

What Movements do the Hips Perform?

The hip joint is your basic ball-in-socket joint that allows movement in three degrees of freedom. Strong, functional hips, are developed over time using these seven movements:

  • Flexion
  • Extension
  • Abduction
  • Adduction
  • Circumduction (Rotation)
  • Internal Rotation
  • External Rotation

A Hip Dynamic Warm-up is Extremely Beneficial

One of the big injury culprits in todays society is inactivity, which includes the big one, sitting too much. Daniel Lieberman, PhD, a Harvard University evolutionary biologist, reports in his new book, Exercised, that the average American adult is inactive 55-75 percent of the day. One way to offset this inactivity is with regular, focused movement, that incorporates the seven areas of movement mentioned above. Therefore, adding 15-minutes of dynamic warm-up prior to exercise is a great start. This will help develop strong, functional hips. Here is a quick dynamic warm-up you can try before your next Jefit strength workout.

  1. High Knee Marching or Running (to target hip flexion).
  2. Standing Hip Extension (hip extension).
  3. Standing Side Leg Swings (hip abduction/adduction). Runners love this one.
  4. Supine or Standing Knee Circles (rotation).
  5. Moving Side Step-Over (internal/external rotation).

Perform (#1 & 5 above) for 10-15 yards each. The remaining ones can be done for repetition or time. Change up the direction as you progress, meaning perform forward/backward etc. As with the first one, High Knee Marching, one day move forward and the next, try to perform it as you walk backward.

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Major Muscle Groups Used to Move the Hip

  • Flexion: Iliopsoas group (iliacus and psoas major).
  • Extension: Gluteus maximus.
  • Abduction: Gluteus medius and minimus.
  • Adduction: Adductor brevis, longus, and magnus along with pectineus and gracilis.
  • Rotation: Lateral rotator group of muscles including the biceps femoris, sartorius, and gluteus medius and minimus.
  • External Rotation: Gemellus superior and inferior, obturator internus and externus, quadratus femoris and finally, the gluteus maximus, medius, and minimus.
  • Internal Rotation: Tensor fasciae latae (outer hip) parts of the gluteus medius and the gluteus minimus (upper buttocks) the adductor longus, brevis, and magnus (inner thigh) and finally, the pectineus (upper frontal thigh).

Effective Hip Exercises

This list of hip exercises are in no specific order. The first ten are performed as bodyweight exercises. You can progress to carrying a load. The second ten are some of the better strength training exercises. What are your favorite exercises on this list? What exercises do you see great results with that did not make our list? Again, these are not the BEST, just a few that came to mind first.

  1. Multi-directional Lunges (forward, reverse, side)
  2. Step-ups
  3. SLRD (single-leg Romanian Deadlift)
  4. Plyo Box Jumps (single & double le)
  5. Explosive jumps (broad jump, star jumps etc.)
  6. Child Pose (yoga)
  7. Pidgeon Pose (yoga)
  8. Bodyweight Squat (regular & deep)
  9. Medicine Ball Squat to Explosive Push
  10. Side-Lying Hip Abduction
  11. Traditional Squat – Front/Back – (barbell/dumbbell/kettlebell)
  12. Kettlebell Hip Thrust
  13. Wide-Stance Squat (progress to below parallel)
  14. Sumo Squat
  15. Goblet Squat
  16. Barbell Hip Thrust
  17. Bulgarian Split Squat
  18. Deadlift
  19. Kettlebell Swing
  20. Walking Lunges (barbell/dumbbell/kettlebell)

*Bonus: Monster Walks (using a band) and Band Side Step

Get Strong with Jefit

The award-winning Jefit app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Stay strong with Jefit.

Three Helpful Tips When Recovering From An Injury

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Many of us have already been there, with respect to an injury. If not, the odds are you will probably be there at some point; recovering from an injury. It comes with the territory of working out.

The National Health Statistics Reports reported 8.6 million sports injuries, a rate of 34.1 per 1,000 individuals. A second report by the National Safety Council Injury Facts noted 44.5 million injuries in the United States. This past year, the number for exercise-related injuries alone were approximately 500,000; while biking and basketball reported more than 400,000 injuries apiece.

The odds are pretty high that you’ll probably have to deal with an exercise or sports-related injury at some point during your lifetime. The best exercise advice, post injury, is to “just do it” building-up slowly with your exercise duration and intensity. If you’re thinking about taking an exercise class or participating in small group training, beware of the tendency to push a little harder and go beyond your normal limits when working out with others. Avoid the urge to “show off” due to the group dynamic and instead work within your own abilities.

Here are a few tips to keep in mind whenever you get laid up and are dealing with an injury.

The Psychological Toll May Be Greater Than Initially Realize

If an injury progresses from short-term to a chronic issue, you may be effected psychologically more than you realize. You may even experience a bout of mild depression because you are no longer able to reap the “feel good” benefits of daily exercise like you did prior to injury. This could eventually take its toll on your mind, body and spirit. If this is the case, you may want to talk to someone with a medical background. Other possible suggestions that may help are yoga or daily meditation. Remember, “we become what we think about.” Injuries also have the potential to increase stress levels (like cortisol) in our body and the options mentioned here, may be just what the doctor ordered during the recovery process.

Reduced Physical Activity Means Nutritional Modification

This is a must do. When recovering from an injury, your daily activity level decreases. You will no longer expend the same amount of calories as you did previously and consequently, need to eat less. Be cognizant of the fact that if you continue to consume the amount of calories you were eating pre-injury, you most likely will experience an increase in body weight. Talk about another added stress! You are no longer creating a negative deficit or maintaining a “balance” regarding calories in versus calories out. As an example, your number of steps may decrease from an active 10-12,000 steps a day to a sedentary 3,500 steps following a foot injury. If caloric intake is not monitored – you guessed it – an increase in body weight will occur.

Again, this comes down to the type of injury and if you’re totally sedentary or able to do some type of activity. An idea may be to keep a food journal for a few days to look at what you’re consuming. Also, try using an app in order to offer better insight into your nutritional intake. I typically recommended using MyFitnessPal app. This is a very helpful app that offers insightful metrics in respect to what your eating. It also has a great barcode scanner that can take pictures of food or drink products. Finally, it is equipped with a chart showing macro and micronutrient breakdown of meals and snacks. Personally, I like it because it makes life much easier when it comes to monitoring both overall calories and daily sugar consumption.

Find an Alternative Form of Exercise When Recovering From An Injury

The location of your injury will ultimately dictate what you can and cannot do. A foot injury, for example, may allow you to get back into biking or to do some pool therapy.

You can also check out an ElliptiGO SUB (stand-up bike), a cool, fun to use, product that I highly recommend. One of the great things about the SUB is it burns 33 percent more calories than a traditional bike and will avoid any low-back or neck pain typically found using a traditional bike. How about doing more SUB and SUP if you’re able during the recovery process? Two great full-body workouts that burn maximal calories in minimal time without loading the body like other activities.

There are a multitude of factors that can lead to an injury. When you’re recovering from an injury, think about the root cause of your injury and become more mindful of the exercise equipment you’re using. Take a look at what you’re wearing when you workout, for example, are the bottom of your sneakers worn away? Maybe you have logged 500-600 miles in them already? This will change the way you strike the ground not to mention your gait.

In addition, think about being more preventative by adding “pre-hab” exercises to your workout. Always make time to warm-up your body prior to any type of exercise. Finally, adding more restorative work like massage and mobility while paying more attention to post-recovery diet, may also help your cause. Keep your body injury free by becoming strong with Jefit.

Stay Strong With The Jefit App

Join the more than nine million members who’ve had great success using the Jefit app. The award-winning app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Stay strong with Jefit.

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

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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!

Often Neglected But So Important: Grip Strength

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Adequate grip strength is important not only for strength training but also for life. It’s true! There are many longitudinal studies that have looked at grip strength and mortality. The results all come to the same conclusion.

“Grip strength is a simple but powerful predictor of future disability, morbidity, and mortality. The relation between grip strength and future mortality has been shown often. Not only in older people but also in middle-aged and young people. The evidence has been summarized in systematic reviews and in a meta-analysis.”

The Lancet,(2015)

Hand strength is typically used as a measure of overall strength is research. In part, because it’s quick, easy to administer, and extremely cost effective. The association between grip strength and mortality is often used to underscore the importance of resistance exercise.

Ten of the Better Exercises for Improving Grip Strength

Any exercise that requires holding a barbell, kettlebell, dumbbell, or bodyweight, will develop hand and arm strength to some extent. There are certain exercises, however, that are better than others if you’re looking to getting stronger in this area. The first exercise that comes to mind is loaded carry. Here are just a few of the many great exercises you can try:

  • Loaded Carry – This is where you walk with either dumbbells, kettlebells, Hex bar or plates in each hand for time or a specific distance. A suitcase carry is where you load only one side of the body like carrying a suitcase. Ideal for developing full body strength but especially your grip.
  • Plate Pinch – Performed as the name implies. Pick up and hold weight plates in one or both hands for a specific amount of time. Progress from one to two smaller plates before moving to heavier Olympic style plates.
  • Deadlift – Perform as shown in the Jefit photo via the link.
  • Fat Bar Reverse Curl – As the name implies. A thicker bar will recruit more of the muscles in the lower arm that are so important in order to build strength in the four layers of muscles that make up your forearm.
  • Pull-ups/Chin-ups with a towel – When you need to progress from traditional pull-ups or chin-ups, try performing both with a towel hanging over the bar while grasping both ends with your hands. From here you could then progress to a weighted version of both exercises.
  • Sled Pulls – Once again, using a rope or towel. Similar set-up as above but your just pulling in a different direction getting to use that strong, lower extremity of yours.
  • Barbell Finger Rolls – A nice variation to the Plate Pinch, this is where you pick up a heavy plate in each hand. Next, let your fingers slowly extend, lowering the plates toward the floor. Finally, flex the fingers pulling the plates back into the hand. You can progress to a Carry while you do this.
  • Sorinex Gripper – An old Strongman exercise – seen in action here: Grip product
  • Dead Hang – Perform off a pull-up bar for sets of 30/45/60 second – using both arms and eventually progress to making it happen with a single arm. This is great for improving grip strength.
  • Dumbbell Head Grab – A personal favorite of mine. Place two smaller size dumbbells on their sides so one head is facing up. Take hold of the heads with a fully open grip lifting both dumbbells of the floor and hold for 30-seconds. If you have been working out for a while try doing this with either a 35-40 pounds dumbbell for sets of 20-30 seconds. As with some of the other exercises, progress by moving from a standing position to a walk, to squatting or lunging. Enjoy!

Get Strong with Jefit

Join the more than nine million members who’ve had great success using the Jefit app. The award-winning app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Stay strong with Jefit.

Do This Quick Warm-up Before Strength Training

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There is not a person on this planet who does not want to improve their training output in the gym. Many people typically do just a few quick stretches or repetitions of the upcoming exercise and that’s it. A specific warm-up preceding strength training – geared towards individual needs – improves how your body feels and moves in a workout. Period. This so-called warm-up box should always be checked prior to any strength training session. If you want to get more out of the workout that is.

The key is to first find what works for your body. Some gym-goers require an easy dynamic warm-up to break a sweat, while another responds to targeted mobility work. This in turn, opens up tight, restricted muscle and connective tissue. Sometimes a few warm-up sets prior to lifting just doesn’t do the trick. The following sequence is great to do before any strength or cardio workout. It is specifically targeted to prepare the thoracic spine, commonly referred to as the T-spine, for the upcoming workout.

The majority of Americans, both young and old, spend hours each day sitting. As a result, muscles shorten and connective tissue (fascia) becomes restrictive. A quick mobility series like this one will increase blood flow to these areas and as a result you’ll feel, move and lift better in the workout.

Try This Warm-up Before Strength Training

Take a pair of tennis balls and either tape them together with electrical tape or place them in a sock and tie off the end. There is also a product you can purchase called a peanut that will also work nicely. The idea is to place the tennis balls in contact with your back. Each of the tennis balls end up on the left and right sides of your erector spinae muscles away from your spine. Then lie down on it. Begin at the first thoracic vertebrae below the seventh cervical, where when you flex your neck you can feel the “bump” and slowly move (“roll”) down towards your lumbar spine. Spend about 30-45 seconds manipulating the tennis balls into the muscle before moving down 1-2 inches. There are twelve thoracic vertebrae so you will need to reposition your body that many times. View the the following Instagram clip to see how to correctly position your body and perform the exercise.

Easy 3-Step Thoracic Mobility Series

After you spend a few minutes having fun with your tennis balls, try these three mobility movements. The idea is to “insert here” the specific mobility drill your body may need. I’m showing you just one area (thoracic spine), it may be a different area altogether, like the hips, shoulder – whatever. Check out the following Instagram clip on how to perform each movement in this 3-step mobility series. Below are pictures (start/finish) of each of the three movements that make up this mobility series.

Kneeling Thoracic Rotation (start/finish)

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Start

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Finish (end point)

Side-Lying Thoracic Rotation

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Supine Thoracic Rotation (Windmill)

Note: The finish (end point) should be (eventually) with the lower leg making contact with the foam roller (looks like somebody is tight in that photo). You can also use a yoga block, small medicine ball or whatever else is of similar height to support the leg. Finally, you can also perform this particular movement on your side with the hips and knees kept at right angles without the aid of any props. The arms are positioned the same way and the movement occurs in the same manner as pictured.

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Mobility Warm-up Before Strength Training (Prescription)

Week 1-2: Perform 4-6 repetitions x 1 (3x/week)

Week 3-4: Perform 8-15 repetitions x 2 (4x/week)

Just a week of incorporating these movements into your warm-up or post workout will lead to a big pay off. You will notice your body feels and moves much better, even after the first session. Enjoy the additional freedom of movement you’re going to get if you make this a regular occurrence.

Jefit was recently named one of the best fitness apps by eftm.com and PC Magazine for 2021. Jefit is a workout app for gym and home. It helps you plan and stick to your workouts on a regular basis. While there are already over 3800 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. Stay strong!

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.