Newark Membership - AND NO MONTHLY DUES UNTIL 2021!
Join Spunk Fitness Today & PAY NO MONTHLY DUES UNTIL 2021! HURRY! Get A Jump On The New Year! The Earlier You Join, The More You Save!!! #GETFIT #NOEXCUSES #MAKEACHANGE MAKE A CHANGE TODAY!!! Only $49 Start-up fee, and get your Monthly Dues now until 1/20/21 FREE!!! ***Annual Price Pledge Applies Includes: * 1 FREE PT Session w/Mini Fit Consult * 1 Fit-3D Full Body Scan Start Today!! https://www.spunkfitness.com/spunk-newark-memberships/ #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #love #fitfam #lifestyle #instagood #sport #healthy #healthylifestyle #crossfit #gymlife #personaltrainer via Blogger https://ift.tt/3kfAfZF November 10, 2020 at 09:16PM
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Hydration & Exercise: How Much Water Do You Really Need?
Everyone agrees that hydration is an important aspect of health – water makes up more than half your body weight, and can be found in every cell of your body. What’s not as agreed on is how much water you should be drinking on a daily basis. The old standard says everyone should drink at least 6, 8-ounce glasses of water a day. More recently, experts advise dividing your body weight in half and using that as a guideline for the number of ounces you should be chugging. Perhaps you’ve tried one of these magic formulas only to find yourself running to the bathroom at all hours, or listening to your stomach slosh with liquid as you move. The truth is, everyone’s hydration needs are different. Some may find that a certain guideline works well for them, while others need significantly less or more. Keep in mind that you also get water through other beverages and foods, especially fruits and vegetables. But how do you know you’re getting enough?… An easy way to gauge your hydration level is the color of your urine. Light or colorless urine is a sign you’re getting enough water. Another sign is thirst – your body’s built-in mechanism to prevent dehydration. One problem is that thirst is often misinterpreted as hunger, so if you think you need a snack, try a glass of water first. It’s also helpful to be familiar with the following signs of dehydration:
Water & ExerciseBesides trying to figure out how much water you should be drinking all day just to replace the amounts lost during your body’s processes, there’s also the question of hydration during exercise. How much water do you need to drink in preparation and recovery from exercise? Should you use sports drinks? Again, there’s no magic number for everyone, but if you follow these recommendations from the American Council on Exercise, you shouldn’t be in danger of either over or under-hydrating.
Sports DrinksSports drinks are popular among athletes, and are readily available in most fitness clubs, but are they really necessary? Most experts say not unless your workout runs longer than 60 minutes, or is especially intense (read: lots of sweating). During intense or long workouts, it’s be helpful to replace the electrolytes lost through sweat as well as fast-digesting carbohydrates for energy and endurance, but if you’re only planning to jog for 15-20 minutes, sports drinks are just extra calories you don’t need. Learning to Love WaterMany people know they need to drink more water, but blame a busy schedule with no time to find a vending machine or convenience store. This is easily remedied by purchasing a filter bottle and filling it with tap water wherever you’re at. Others complain that it’s just too boring and tasteless. Spice up your water without sugar, calories and chemicals and give yourself an instant detox by adding slices of lemon, lime, berries, or even sprigs of mint. Finally, when you’re at a restaurant, always ask for water. Not only is it better for you, it will help you eat less, and it’s free! via Blogger https://ift.tt/3phEAPV November 10, 2020 at 08:26PM
5 Fat Burning Tips
A common fitness goal that many people share is to lose fat. Fat loss involves burning more calories than you consume, but there are more steps you can take to specifically burn more fat. One of course is to come work out at our gym, Spunk Fitness! On top of that, here are some other things you can do to burn more fat: Eat Breakfast You have likely heard that breakfast is the most important meal of the day, but it is very common for people to skip in when they are rushing into work in the morning. However, breakfast can make a big difference in the dietary choices you make throughout the day. By jump starting your metabolism early, you can burn more fat and avoid packing more on by making impulsive food decisions when you are starving later in the day. Exercise In The Morning Exercising in the morning makes you more likely to continue that routine. When you choose to exercise in the afternoon, it is easier to come up with excuses and skip the gym. When you exercise first in the morning, however, you get your workout out of the way, and some studies show that it may improve your focus and elevate your mood all day long. Eat Smaller, More Frequent Meals A good strategy to avoid overeating is to eat smaller meals throughout the day. This way, you are always nourished and keep your metabolism up constantly. When you eat three bigger meals a day, you are stopping and starting your metabolism, making it more difficult for your body to digest food and for you to make healthy choices. Aim to eat five to eight small meals every few hours. Drink Green Tea There is a reason that weight loss supplements invariably use green tea extract as an ingredient. This is because the antioxidants in green tea help us to lose weight by increasing the levels of hormones that break down fat in the body. Studies have shown that the effects of green tea are even stronger during exercise. There is also research that indicates that green tea speeds up the metabolism, which helps burn more calories. Additionally, it may help with weight loss by working as an appetite suppressant. Get More Sleep The amount and quality of sleep you get every night makes a big difference in fat burning. A recent study followed two groups: one that got 8.5 hours of sleep per night, and one that got 5.5 hours of sleep a night. Despite the fact that both groups ate the same number of calories, the group that got more sleep burned significantly more fat. On top of that, people who slept less actually lost muscle. When you get less sleep, your body starts to burn fewer calories in order to preserve its energy. So if you want to burn more fat, make a point to get a lot of sleep. Losing weight isn’t easy, but by committing to a plan, you can do it! If you need fitness tips or instruction, our trainers at Spunk Fitness can help. Contact us today to get started with your gym membership! via Blogger https://ift.tt/2I9DPHR November 05, 2020 at 02:18PM
5 Ways To Beat Treadmill Boredom
Cardiovascular exercise is necessary for your health, but some people find it boring, particularly on a treadmill. While treadmills may not be the most thrilling exercise equipment, they are a great way to get your heart pumping. If you are feeling bored with your treadmill routine, here are some ways that you can switch it up: Run faster.If you are feeling bored during your run, you are likely not pushing yourself hard enough. If you are breathing easily while you hit the treadmill, you should pick up the pace for a greater challenge. Just be sure not to overdo it; you don’t want to injure yourself. Run with a friend.Bring a guest to Spunk Fitness and get adjacent treadmills to beat your boredom. That way, you can chat away, and you will be surprised by how quickly the time flies. Sign up for a marathon.A great way to motivate yourself and to shake off the doldrums is to start training for a marathon. Having a goal gives you an incentive to train for longer, and picturing yourself crossing the finish line is more than enough to entertain you while you run. Run outside.If you are yawning on the treadmill, maybe you just need a change of scenery. Strap on your running shoes and take the opportunity to explore your neighborhood. The sights and sounds of the great outdoors will be very entertaining, and the change of terrain will give you a new challenge. Try an interval workout.
Instead of running at the same speed for half an hour, switch it up by doing hard and easy segments intermittently. Try running hard for two minutes, followed by two easy minutes, and repeat.
Treadmill boredom doesn’t mean you have to skip cardio. Change up your routine and it will seem like a whole new form of exercise! Come into Spunk Fitness to learn more fun cardio workouts from our fitness trainers!
via Blogger https://ift.tt/328uFSJ November 03, 2020 at 11:06PM
Exercise Apparel: What Matters, and What Doesn't
Unless you’re fashion-conscious, it doesn’t really matter what you wear to the health club, right? Well, think again. What you wear during workouts can literally determine how you feel and how you perform. While you don’t need to purchase top-of-the-line, brand-name apparel to get a better workout, there are still certain qualities about your gym clothes you’ll want to pay attention to, such as materials, comfort, fit, layer-ability, and appropriateness to the activity. Material MattersThe #1 rule for fitness club apparel? Never wear 100% cotton. Cotton is comfortable and feels great on your skin when it’s dry…but when it gets loaded down with sweat, watch out. Not only will it cling to you, irritate your skin, and cause chafing, it holds in body heat, hindering your body’s self-cooling mechanisms. Ironically, the dampness close to your skin can also leave you chilled. This is why it’s important to look for workout clothes that feature one of the following adjectives on the label:
• Moisture-wicking
• Performance
• Technical
For the best workout experience, look for synthetic fabrics and blends for everything that touches your skin –not just your shirts, but shorts, socks, and undergarments. Ladies, this especially includes your sports bras. Comfort CountsDon’t make the mistake of buying new workout clothes without trying them on and moving through every range of motion. Avoid anything that restricts movement, no matter how amazing it looks on you. Also keep in mind that active wear tends to fit tighter than regular clothes, so you might have to go a size up. Pay attention to rough areas, seams, tags, and anything else that might cause irritation during movement. For optimal comfort, choose active wear with a small percentage of Spandex, so it will move with you. Fit: Don’t Be SloppyIf you’re still self-conscious about your body or just don’t like drawing attention to your curves, it can be tempting to wear baggy sweats and tanks. Not only are you hurting your self-esteem (look good, feel good), you won’t be able to see if you’re using proper form through each move. Wearing baggy clothing around complex, moving equipment could also pose a safety hazard if it gets caught on something or causes you to trip. Layer-ability: Active Wear for all SeasonsTo get the most out of your workout wardrobe, choose items that can be mixed, matched, and worn all year round for maximum comfort. If all you have are shorts and tanks, consider adding long-sleeved compression gear, a light moisture-wicking jacket, and a few capris or pants. Be AppropriateBesides choosing clothing appropriate to your activity (for instance, yoga pants might not work the best for cycling), there are a few pieces of fitness center etiquette to observe. Choose active wear that:
• Keeps you modest during every move
• Doesn’t smell like ten years of sweat
• Won’t otherwise offend anyone around you
As you can see, it is important to think about what you wear to the fitness gym, but not in the sense of fashion or how much it costs. That being said, having decent-quality active wear you look good in and feel good in can’t help but add to your motivation to reach your fitness goals. via Blogger https://ift.tt/3ecePev October 30, 2020 at 12:41AM
Post Workout Fueling: What Your Body Needs
In your journey to better fitness, you may have noticed that even reputable sources have different ideas about post-workout fueling. Trying to filter through this information and decide which advice to follow doesn’t have to be as challenging as it seems. The following are some guidelines to help you formulate a post-workout fueling plan that will give your body what it needs, when it needs it. Why It’s Important?If you’re trying to lose weight, it might see counterproductive to eat immediately after a workout. After particularly intense workouts, you might not even have an appetite, so why force it? The answer lies in what happens in your body after a workout. After a hard workout at the fitness center, your body starts breaking down muscle. Think of it as your body’s way of remodeling – you have to tear down the old materials first before you can build something newer and better. If you’ve been working out for at least an hour, you’ve also used up your muscle’s stored glycogen (carbohydrates). In order to start the repair process, you need to replenish both protein and carbohydrates. It also turns out that when you refuel is just as important as the practice. Although there’s plenty of debate about the optimum timeframe, fitness nutrition experts stress the importance of refueling anywhere from 15 minutes to 1 hour after your workout. Studies have shown that this 45-minute range is when your body is most receptive to absorbing carbohydrates and protein in a way that benefits your hard work. Refueling not only gives your body the materials it needs to repair and strengthen itself, it decreases post-workout soreness by relieving inflammation and lowering cortisol (stress) levels. Determining How Much and When You Need to RefuelBoth the ratio of nutrients and the amount of food you need after a workout largely depends on the length, intensity, and your personal fitness goals. For instance, if you jog an easy 3 miles on the health club treadmill, you won’t necessarily need to worry about refueling within a certain time frame, and you won’t need as many calories. On the other hand, if you’re serious about building muscle, experts recommend refueling within 15 minutes of your workout, with an even distribution of carbohydrates and protein (some say about 30 grams of protein, and 30-35 grams of carbs). After workouts that are particularly intense, such as interval training, your body will need more carbohydrates; for low-intensity, heavy-weight training, less post-workout carbs are necessary. Distance runners, who severely deplete their glycogen after hours of training, need a particular ratio of 4:1 carbs to protein, based on body weight. For the most accurate information on the best refueling strategy based on your unique workout routine and goals, it’s best to consult a dietician or nutrition coach. Types of Post-Workout FuelAthletes and serious body-builders frequently resort to post-workout shakes because they provide a fast, convenient means of the optimal nutritional balance their bodies need. Although you’re welcome to use these products f you’re not an athlete, you don’t need them to refuel. In fact, most nutritionists recommend eating real food because it provides the ‘clean’ carbohydrates, protein, and fiber your body needs. There are almost limitless options to choose from, but try to avoid sugar and fat immediately after a workout, because they will slow your body’s absorption of vital carbs and protein. Here are a few suggestions:
• Fruit/yogurt
• Peanut butter/banana
• Sandwich wraps with lean meat and veggies
• Salad with some kind of grain (beans, rice, quinoa, pasta)
• Jerky and dried fruit (watch the salt)
• A hard-boiled egg and berries
• Whole-grain cereal with milk or yogurt
As you can see, refueling after a workout is not rocket science, but it’s still an important aspect of reaching your fitness goals faster and healthier than ever. via Blogger https://ift.tt/34xUHjU October 28, 2020 at 11:29PM
Surprising Benefits Of Regular Exercise
Everyone knows the more obvious benefits of working out regularly: you can lose weight and keep it off, build muscle tone, and improve your overall health. However, there are many benefits that come from regular exercise of which not everyone is aware. Below, we have composed a list of unexpected health benefits that come with exercising regularly. Regular exercise: Reduces stress Many people do not realize the powerful effect exercise can have on their mental health. One such way exercise helps you mentally is by easing your stress level. Exercises elevates concentrations of norepinephrine, a neurotransmitter in the brain that helps regulate your response to stress. Improves memory Exercise increases the production of cells in the part of your brain responsible for learning and memory: the hippocampus. Therefore, working out regularly improves your memory and helps you learn. If you are looking to improve your memory, add regular exercise into your schedule. Increases productivity If you are feeling unmotivated, a good workout could give you the boost you need to get stuff done. Research indicates that people who take time to exercise during the day are more productive and energetic than those who do not. Taking time at lunch to exercise is a great way to avoid that afternoon slump at work. Facilitates creativity If you are a creative type, you should prioritize exercise as an important part of your process. Studies show that a good workout can increase creativity for up to two hours afterward. So next time you need some inspiration, head outside for a hike, or to Spunk Fitness! Prevents cognitive decline
Studies show that working out between the ages of 25 and 45 boosts the production of chemicals that support the hippocampus, helping prevent cognitive decline in the future. Making the choice to exercise today could prevent you from developing Alzheimer’s disease tomorrow.
Now that you know the many benefits of regular exercise, you have no excuse not to come into Spunk Fitness to enjoy them! Contact us today to discuss our gym membership.
via Blogger https://ift.tt/2HsSP3m October 26, 2020 at 11:44PM
'Real' Fuel: The Best Foods to Eat Before Your Workouts
The food you eat or don’t eat before your workouts at the fitness gym can have a tremendous impact on how you feel and how well you perform. Fitness experts still debate whether fasted workouts allow the body to burn more fat as fuel, but there is no doubt that your energy level will suffer — especially if you plan to work out intensely. The bottom line is that failing to eat before a morning workout (or generally working out when your energy stores are low) can result in burning fewer calories, overall because you’re out of energy to burn them with. Low blood sugar coupled with high energy output can also cause early fatigue or even light-headedness. On the other hand, fueling your body properly can help you power through workouts, pushing yourself harder and longer and making the most out of your time at the health club. Quality, Quantity, and ComponentsWhat you eat before a workout is just as important as making sure you eat. Avoid the following before your workouts:
• Simple sugars. It’s true that sugar gives you quick energy, but it also gives you a quick crash, likely before your workout is over. Excess sugar on an empty stomach can also upset your stomach and interrupt your workout.
• Fat. Foods with high fat content (even healthy fats), take longer for your body to digest and can make you feel sluggish during a workout as your body diverts energy to break it down.
• Overeating. Even too much of a good thing is bad when its time to move your body. Keep your pre-workout breakfasts lighter than usual (you can always have a snack after) to avoid indigestion, nausea, or feeling sluggish.
Instead, choose nutrient-dense foods that combine the following elements: • A mix of complex and simple carbohydrates. Simple carbohydrates (fruit sugars, jam, honey) provide your body with instant fuel, while complex carbohydrates (whole grains, oats) take a little longer to process, providing you with a consistent supply of energy over the course of your workout. • Lean protein. Protein is another important component in your pre-workout meal because it helps your body recover and rebuild muscle tissue, avoiding damage. The Top Foods to Eat Pre-Workout There are many good choices for a pre-workout meal, but these foods have a reputation for delivering the optimum nutrients your body needs, in the right proportions. Just be sure to eat them 30-60 minutes before your workout at the fitness center. • Bananas – you’ll see them at nearly every athletic competition, and there’s a reason. Bananas supply an excellent source of easily-digestible carbohydrates and a vital dose of potassium that supports nerve/muscle function. Eat them plain or put them in smoothies, yogurt, or on whole-grain toast. • Oatmeal –the high (but not too high) fiber content of this complex carbohydrate enables it to provide a consistent, slow-releasing energy source for longer workouts. It’s also full of B-vitamins that fuel the body’s energy-generating processes. Pair it with some nut butter, fruit, or even protein powder. • Greek Yogurt/Fruit/Granola – Greek yogurt has more protein than other kinds, and is easily digested. Pair it with some fruit and granola for a perfect blend of protein, simple of complex carbs. • Whole-grain bread – Unless you’re gluten intolerant, whole grain bread is a great source of pre-workout energy. Pair it with a little almond butter, jam, honey, or cinnamon (known for stabilizing blood sugar). • Fruit/yogurt smoothies – Homemade smoothies made from fresh or frozen fruit, yogurt or low-fat dairy/dairy substitutes, whey protein, or even oatmeal provide a simple, delicious combination of everything your body needs. If you must purchase prepared smoothies, choose lower-calorie versions made without added sugars. • Dried fruit/trail mix – if you’re not a breakfast person, this is just enough to fuel your workout with clean carbs and protein without overloading your stomach. Choose a trail mix that’s low on nuts, since they’re a source of fat and will take longer to digest. Of course, there are many more good foods than just these. Follow this guideline and choose to fuel your workouts with real food with the right nutrients to help you go the distance and see the results you’re working so hard for. via Blogger https://ift.tt/31B0gfA October 23, 2020 at 03:45PM
3 Signs It Is Time For A Rest Day
At Spunk Fitness, we love seeing you in our fitness club! However, sometimes, it is better to stay home and take a break. Rest days are a necessary part of fitness because they allow your body adequate time to recover. Here are some signs that you should go ahead and take a rest day: You feel nauseous when you start working outFeeling nauseous during a workout is a fairly common experience, and is often due to dehydration, diet, hormones, or intensity levels of your workout. However, if you feel like you are going to be sick immediately after you start working out, your body is telling you that it needs a break. You aren’t making progressIf you have been lifting weights daily and still find that you are making no progress, it is very likely that you are in need a rest day. Your muscles need rest time to build themselves. Get some rest, and you may see more progress the next time you hit up our fitness club. You’re in painA little achiness is normal after any workout, but if you are in pain in any part of your body, it may indicate that you have injured yourself. When it comes to injuries, one of the worst things you can do is try to work out through the pain. Give yourself a day or two to rest before heading to the gym again. After you have properly rested, it is time to head back to Spunk Fitness to get back in gear! Join our fitness club today. via Blogger https://ift.tt/31tqD7f October 21, 2020 at 09:01PM
Stress-Relieving Exercises
Stress is incredibly detrimental to your health. Fortunately, there are ways to relieve the stress of your daily life. One such way is through exercise. Exercise is incredibly effective as a method of stress relief because when you exercise, your body releases endorphins, the stress-fighting, mood-elevating hormone. Exercise also provides an outlet through which you can clear your head and focus on something besides your problems. When you come to Spunk Fitness for a stress-relieving workout, there are certain exercise options that are particularly good options for stress relief. Aerobic exerciseAerobic exercise, such as running, biking, and dancing, elevates your heart rate. Accelerating your heart rate causes your body to release endorphins, those feel-good chemicals we mentioned above. Whether you hit one of our fitness classes, or just go for a jog, it can have amazing stress-relieving effects. YogaYoga is a fantastic workout for stress relief because it is not only an exercise for your body, it is for your mind as well. Yoga incorporates meditation and mindful breathing into a workout that can really make you sweat. The results of regular yoga on not only building strength but easing stress has been heavily researched. KickboxingKickboxing can help you battle stress. Kickboxing is a rigorous exercise that can help you improve your balance, flexibility, and coordination. Additionally, it is a great outlet for any frustrations that you may have. At Spunk Fitness, we care about your health, and want to help you relieve stress. Try one of our fitness classes today to benefit from the stress-relieving properties of exercise. via Blogger https://ift.tt/2TaERoJ October 20, 2020 at 12:50AM |