Simple Body Hacks to Improve Performance

The majority of people who exercise or engage in individual or team sports often looks for ways to improve performance. With that, brings us to how we can better “hack” our body to improve performance, some also call this DIY science….biohacking. Dave Asprey, a biohacker who created the company Bulletproof, defines biohacking as “the art and science of changing the environment around you and inside you so that you have full control over your own biology.” 

Why Try to Hack Your Body Anyway?

There are many people out there who try to hack their body to improve performance, on some level. They do this basically because they have a strong desire to feel better and to see just how far they can push the human body. A lot of people are hacking their body essentially to try and live as long as possible. Dave Asprey as an example, has been quoted as saying he wants to live to 180 years old.

Another well-known body or bio hacker is Tim Ferris, author of the best-selling book, The 4-Hour Body. Ferris has a well known reputation for trying to hack just about everything related to his body. Why does he do it? This Wired interview explains why.

Now that you have a better understanding of what trying to hack your body is all about, check this out.

Mindful breath work effects everything from mediation to sports performance.

Breath Work: An Easy Way to Improve Performance

We all know how to breath intuitively and how importance breathing is since it gives us life. Go beyond this for a moment and listen to this great Wild Ideas podcast from REI. The podcast, comes out every other Monday, and just featured author, James Nestor, author a new book, Breath: The New Science of a Lost Art. The book comes out in May. The podcast talked about his years of doing research and talking to medical experts on the science of breathing. He offers up some great easy-to-follow tips that you can use right now. I actually tried his 6-second breath technique on my morning walk today. You can try this when seated (or like me, walking). Take in a long, slow breath through your nose only, for 5-6 seconds. Then exhale slowly for the same amount of time and try this for about 6 repetitions. The goal of this type of breathing, is to help more nitric oxide enter your body and tissues. It’s been reported that when you breathe through your nose, nasal resistance increases by 200% and this helps the release of oxygen. If you were wondering, mouth breathing does not let your body take advantage of the sinuses production of nitric oxide.

Nasal Versus Mouth Breathing

Try closing your mouth and just breath slowly in/out through your nose for about minute. According to a lot of the science out there, “breathing through your nose is one of the most beneficial things you can do for the overall health of your body and for your longevity.” This is what Nestor talks about in his book and in the podcast. You may already know the value of breath work, if you practice yoga on a regular basis. Think about this for a minute. How great would it be if we could get a legitimate boost in performance by simply breathing slowly through our nose? Listen to the podcast and give it a shot. For additional reading, check this great article out on the science of breathing by Sarah Novotny and Len Kravitz, Ph.D. and this research paper on effects of nasal breathing in runners.

There are many experts and researchers who think breath work should become a component in health & fitness model. Meaning, you work on strength, flexibility, cardio, nutrition, etc. – why not also incorporate breath work as part of your daily routine?

Mobility: Unlock Tight Hips to Improve Performance

We typically spend a great deal of our time in the gym pushing weights or doing cardio. One key area that often gets overlooked is mobility. Mobility can be defined as freedom of movement without pain through a full range of motion. Mobility exercises can be done as a warm-up if you’re always rushed for time. They are great for reducing joint pain, improving a fuller range of motion and can even reduce the chance of injury. We all know tight muscles and connective tissue are an accident waiting to happen.

When you want to squat, lunge, or lift weights better, mobility work is key, especially when it comes to the hips. You may have limited hip mobility because of an old injury, you don’t work on mobility or you may sit or drive all day for work. In any event, tight hips can cause, over time, a chain reaction resulting in dysfunctional movement. Over time your hip joints will become tight if not addressed appropriately, you’ll begin to notice issues when performing exercises like Squats and Deadlifts.

What are Some of the Better Hip Exercises to do?

There are a lot of different directions you could go here. This is an opportunity to use the Jefit app and perform this series of exercises. Complete each exercise below slowly, working through a full range of motion. Perform each exercise as a hip and glute warm-up prior to working out and you’ll eventually see an improvement in hip mobility. Some may not be pure hip mobility drills but doing these will in turn improve glute/hip function. Perform each exercise for 30-seconds then move to the next and repeat the circuit twice.

JEFIT Android Update Released – Version 5.0909

We’re thrilled to announce that we’ve updated our app for the Android, both JEFIT Free and Pro.

This update contains a significant amount of feature additions, bug fixes, UI tweaks, performance enhancements and much much more.

Changes in Newest Release

1.) Workout Time Tracker Button

– In this new update we have added the new workout time tracker that will calculate the amount of time that it took to perform your current workout routine along with your session use of JEFIT.

You are able to initiate the workout time tracking functionality either through clicking on the button at the top of the exercise list page or clicking on an exercise.

At the end of your workout the application will provide for you a workout summary page that will list detail information about the workout you have just completed.

2.) Workout Summary Page

– You are now able to view your workout summary at the end of your routine, just before synchronization.

On this workout summary page you will be able to view :

  • Session Length
  • Actual Workout Time
  • Total Rest Time
  • Total Time Wasted
  • Exercises Performed
  • New Records
  • Total Weight Lifted

JEFIT Workout Summary

3.) Added View Online Progress Button to Sync Page and Stats Page

– We have added a blue “View Online Progress” button on both the synchronization page as well as the Stats Page so that you can view your workout and body progress online as well as check your news feed to see the progress of your friends on the fly.

4.) Social Media Page / Website Connectivity

– Social Media has become a major staple within fitness and working out, for both keeping track of your progress and to receive feedback/motivation from your friends.

We have added the new social button on the main page that will connect you to the JEFIT Website and your My-JEFIT News Feed Hub.

On this page you will be able to update your status, comment on your friend’s status’s/updates, add users as friends and respond to messages sent by other JEFIT Members.

We wanted our users to easily connect to their pages and post up an update so that they can get the feedback from their friends and followers on the JEFIT Website. This provides encouragement to help you push forward and strive to achieve your fitness goals.

At the moment this is a basic functionality but will be leading into much deeper functionality and features for social media connectivity, posting and usage through JEFIT.

The Buttons are listed on the top of the page as followed.

  • News Feed
  • Friends List
  • Messages

JEFIT Social Media

5.) New Getting Started Page for New Users

– For new users and those who open JEFIT for the first time, there will be a brand new Get Started page that will introduce you to JEFIT and the features that are in the application and website.

6.) Add Descriptions into Custom Exercises

– We have now allowed for users to add their own descriptions into custom exercises. Previously you were only able to put in some detail exercise information such as body part worked or the name of the exercise but with this update you can list how to perform the exercise as well with the description.

7.) Cardio Exercises – Interval Timer Updates Duration

– When you are performing/recording a cardio exercise, by using the interval timer, the application will automatically update the duration field to easily track and recording your cardio exercises.

8.) Auto Synchronization When Opening Application

– When opening up JEFIT with each usage, the application will automatically synchronize your data to the database.

This is beneficial for those who forgot to synchronize their data the day before or have an excess amount of logs that they need to synchronize over.

No data will be lost and all information will be saved and stored upon opening the application.

9.) JEFIT Free – Moved Ads from top of the page to the bottom

– We have moved the advertisements on JEFIT Free from the top of the screen to the bottom to allow for easier viewing of each page in the application and flow of the buttons/content.

10.) Exercise Database Changes

– To continue to improve our ever expanding exercise database, we have made some recording changes to improve recording your logs and description changes to easily understand how to perform said exercises.

11.) User Interface Changes and Tweaks

– We’ve worked hard to ensure that JEFIT provides an experience that meets and exceeds your expectations, so we have made a few UI changes and tweaks to various pages highlighting exercise detail, 1RM progress achievements and more.

12.) Bug Fixes and Performance Enhancements

We have also made various bug changes and performance enhancements to make the overall usage of JEFIT Free a much easier, enjoyable and fluid experience.

Download the Latest Update Now

– JEFIT Free

– JEFIT Pro

– JEFIT Pro

– JEFIT Free

What is Next and Ongoing

1.) iPhone/iOS Major Update

Now that we have completed this update our next focus is on the iPhone/iOS Update which we are planning a major update to include the features/functionalities from the previous 2 Android Updates.

2.) Ongoing Website Updates and Changes to My-JEFIT Pages

– We are continuing to update and improve the functionality and usage of the My-JEFIT Profile Pages. This has been an ongoing process and we will be adding new features to help you track and view your progress easier on the website.

* Reminder * : Please send all of your emails, questions, feedback, reviews and suggestions requests to support@jefit.com or post on the App/Website Questions on the Forums

Don’t forget to like our Facebook Page, Follow us on Twitter, Add us to your Inner Circle on Google + and review us on both the iTunes App Store and Google Play Stores!

JEFIT Facebook

JEFIT Twitter

JEFIT Google Plus

We thank you all for your support and patience as we worked on this latest Android Update.

We hope you all enjoy and please give provide us with your feedback and reviews from this update so that we can continue to improve our product/services!

– JEFIT Development Team

JEFIT iPhone/iOS Update Released!

Hello All,

We are pleased to announce that we have released the latest update to the JEFIT iPhone/iOS Free and Pro Applications, version 7.2. This update contains a major overhaul to the app with a redesigned UI, improved user experience, changes to exercise images, brand new built-in routines in the NEW routine download section and much more!

Whats Available in the Latest Update

Redesigned and Cleaner UI – We have made major UI changes. With these UI changes, you will notice that Jefit looks much cleaner and organized with the content of the application, fluidity between the pages and overall runs smoother.

Improved User Experience – With the changes to the UI comes an overall improved user experience, with the use of more icons and symbols for a universal understanding of what certain buttons do and perform for the application. The pages become less clumped with text, thus making it much easier to navigate through pages and use the application.

One place you will notice this improved user experience is when you are setting goals for your body stats. For example if your current weight is 200lbs and you set a goal weight of 185lbs, the goal bar will change to red as this is a sign that you are over your goal weight and that you will want to push to achieve your goal. This is one of our steps forward to motivate users further into committing to their goals and their workout routines.

Added Routine Download Functionality with 50+ Built-In JefitTeam Created Routines – Now users are able to download JefitTeam created workouts off of the routine database with the new routine download functionality. This feature is available off of the main routine page, you will notice a button that states “Manage/Download Routines”, you will then click this button and notice two tabs on the top that state “Routine Manager” and “Download More…”, by clicking Download More you will be able to see all of the routines created by the Jefit Development Team.

Fixed, Improved and added Additional Exercise Images – It is necessary for all Jefit users to update their exercise images from the “Preferences” page as we have made changes to many of the exercise images; cleaning them up, adding in new steps for certain exercises and taking new images. We appreciate your support and patience as we make these exercise images as clean and clear as possible for your usage with our application.

Bug Fixes and Performance Improvements – We have also made various bug changes and performance enhancements to make the overall usage of JEFIT Free a much easier, enjoyable and fluid experience.

What is Next?

Jefit Website and the My-Jefit Page Overhauls (BRAND NEW FEATURES!) – We will be following up the release of this update with the release of changes to the JEFIT Website that have been in development and work for quite some time.

New Features for Applications – After the updates and changes have been made we will turn our focus to the Applications once again for NEW features and functionalities to continue to improve our product for you all!

Thank you all again for your support and your continued usage of the JEFIT Workout Application and Website.

Stay tuned for more details and features that we roll out for your usage!

Thank You All!

– Jefit Development Team