Ways to Stay Active During Winter

When the cold winter season blows in, you can either choose to pull the blankets closer and cover yourself or dress up for an active outdoor adventure! Staying active over the long winter period is good for your health as it boosts overall immunity, keeping your lymphatic system active. For many, without a convenient gym membership, when it comes to staying indoors over winter, they feel lost on how they can stay active.

Of course, you can take to ice hockey and skiing but these generally require lots of training, planning and possibly some traveling. With just a little creativity plus a bit of planning, it’s not really hard, even fun, to stay active all winter long.

Get Walking

If you have never done winter outdoor activities before, walking is an excellent way to start. This cardio workout is very effective and is suitable for a variety of fitness levels. When going out, you can first warm up the body through several simple stretches and by simply taking it at a slower walking pace for the initial 10 minutes. It is also important to dress appropriately.

Try Indoor Sports

Consider joining an individual or team or sports program. Competition levels options are many for you can join at the recreational all the way to expert level. Usually, the most cost-effective indoor sports programs are run by local authorities where some gym space at a community center or local school is secured for that purpose. Here you can drop in for a variety of indoor games such as floor hockey, table tennis, basketball, etc. You may also consider signing up for dance or aerobics classes, or other types of group fitness sessions.

Home Indoor Workouts

Prepare yourself with a suitable indoor workout program in case the weather conditions don’t allow you to venture out. If that is your predicament, why not put on a DVD that’s appropriate to your level of fitness. If you don’t have a ready fitness DVD, check out the several fitness channels available on local, satellite or cable TV. Alternatively, go online where you will get workout programs to meet your needs. If all these don’t suffice, just put on your dancing shoes!

Our personal trainers are affordable to engage, consider investing in one for those short winter months.

Get Out & Play!

If the energy for a full workout is lacking, why not try “playing?’ The best aspect of playing is that it will not feel like you are actually working out although it’s capable of achieving a lot. This winter have a blast outside by having snowball fights, making snow angels, or even building snowmen. Perhaps some ice skating, something suitable for both outdoors and indoors.

As you keep active, remember to stay safe and healthy. For example, a little preparation keeps away the risk of frostbite and hypothermia. When out there in the cold, don’t forget about drinking water because when you are exercising in the cold, thirst may not always be the best pointer that your body needs water.

Stay active but don’t compromise your body’s health by depleting it of vital nutrients.

Call us to make an appointment at 551-208-4775 or Visit us at FourFitnessJC.com

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Different Types of Squats

By Marcisco Morrison 

In the earlier days, we knew of only two types of squats: ‘bad’ and ‘good’, depending on your orientation. Today, as we endeavor to stay fit and healthy, many more kinds of squats are being practiced. In fact, they are now so many that it’s possible to literally do squats daily for a whole month and never have to repeat the same type twice.

Body Weight Squats

This is the basic squat involving no exercise equipment such as barbells, dumbbells, or kettle-bells. Simply get into the classic squat posture with your feet set apart, slightly pointed out and squat down to a position where both your knees attain a 90-degree angle. In that state try to maintain your weight on your heels as you begin to push yourself back upright. During the entire process, try not to lean forward in order to maintain a flat back.

Squat Pulses

Perform a basic squat, dropping your body down with the butt pushed back. The knees should never go over your toes. Pretend you are sitting on a chair. However, instead of straight away coming back to the upright starting position, maintain that squat position when you are down as you pulse a couple of inches down and up. You may try as many pulses as possible, then take a mini-break when up before returning down for additional pulses.

Single Leg Squats

Also known as Pistol squat, it is done on a single leg. Begin this squat by getting yourself into a seated-like position. From there, elevate one leg, setting your footing so that you stand up using a single leg. Then change the legs and follow the same pattern. This exercise offers you training balance between limbs. It calls for both stability and mobility of the knee and ankle.

Chair Squat

Begin by standing with your leg and feet together. Proceed to sit backward, going down and at the same time pushing the hips out to project behind you. Lift the arms as high as possible, ensuring your chest doesn’t drop. Return to the standing position and repeat the procedure and if you want more of a challenge, trying holding the squat position.

Eagle Squat

Begin this challenge standing with the feet knit close together, arms stretched out in a T. Then lift the right leg over the left leg one, wrapping the right foot around your left calf back. From there, bring the right elbow below the left elbow with your right hand wrapped around the left forearm until you have the palms together. When you have found your balance, begin to squat as low as you possibly can. Then return to the upright position.

Front Squat

This squat is gaining great popularity among a broad range of athletes. This is partially due to its status in the CrossFit protocols as well as being a crucial element of the Olympic lifts. Because it locates the barbell across the shoulders in front of your body, this type of squat places more emphasis on the upper back and quadriceps than what the standard back squat does, yet still training your hamstrings and glutes.

Squats are popular exercises for professional bodybuilders and athletes because they not only contribute to building amazingly strong lower bodies but also because they provide several other health benefits like increased hormone release and improved body flexibility.

Call us to make an appointment at 551-208-4775 or visit FourFitnessJC.com

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A Food Guide to Sustainability

By Marcisco Morrison 

DISCLAIMER
I’M NOT REGISTERED DIETITIAN NOR AM I A CERTIFIED NUTRITIONIST; PLEASE CONSULT A PHYSICIAN BEFORE FOLLOWING THIS FOOD GUIDE.

My name is Marcisco Morrison from Four Fitness in Jersey City and with over 15 years of experience as a fitness professional, I still struggle with dieting. It’s an everyday struggle no matter your level of fitness. I’ve created an easy and simple food guide that is sustainable and manageable; I know from my own struggle! I will be a part of the North East Bev Francis NPC national qualifying show this coming November 11, 2017. It will be my 6th #NPC show and dieting for it has been a struggle.

If your goal is to be healthy and live an active lifestyle, creating a sustainable lifestyle is the way to go.

Now, keep in mind that they’re five (5) major food groups that should be consumed daily.
1. Carbs
2. Protein
3. Veggies
4. Fruits
5. Dairy

(1) REMEMBER, the goal is to create sustainability: Your protein should always be the largest portion on your plate. (2) your vegetable should be the 2nd largest and (3) your carbohydrate should be the smallest.
*Following this food guide will afford you to snack in between meals. Which will keep your metabolism active throughout of the day and the more active your metabolism becomes, the more calories you burn on a daily basis.

*The amount and the frequency of your eating pattern throughout the day should be based on your daily activity.

*The average male should consume 10 to 12oz of protein on average, 6 to 8oz of veggies on average and 3 to 5oz of carbs on average.

*The average female should consume 6 to 8oz of protein on average, 4 to 6oz of veggie on average and 2 to 4oz of carbs on average.

* Extra virgin olive oil or Pam cooking spray are both great to use in the pan when cooking.

* Use natural seasoning such as onion, garlic, scallion and thyme for flavor when cooking. Mrs. Dash seasoning and others like it’s kind are also great seasoning options.

* Water is an essential part of your daily diet, 8oz per glass and 6 to 8 glasses per day or more should be consumed. Water should be consumed with each each meals.

* Let talk about Low glycemic and High glycemic carbohydrates. I will elaborate more on them both further in this guide.

*Get to know yourself, your own body, and how much you can handle/eat before your physical activities. Eat anywhere from 30 minutes to 2hrs before your activity. Base it on what and how much you’re consuming.

*BREAKFAST: (1) Your choice of Multivitamin.
Glucosamine, chondroitin, these supplements help with joint health. Therefore, I consider it a must have.
(2) GNC product CLA: Conjugated Linoleic Aid (fat burner) or your choice of fat burner.
(3) 1 cup of black coffee for energy.
(4) Female – scrambled 2 to egg whites & 1 whole egg with spinach, 3 to 4 total.
(5) Male- 4 to 6 egg whites 2 whole egg scrambled, 6 to 8 total with spinach.

*FRUITS:
Fruits should be eaten before 12 pm because of the sugar content, male or female.

*Bananas are high in potassium and red apples are high antioxidants and fiber. (Greener fruits are high in fiber as well and tends to have less sugar.) Green apple, green grapes and kiwi just to name a few.

*DAIRY PRODUCTS: Everything must be done in moderation! Cottage cheese, almond milk, sugar free yogurt.

*SNACKS: peanut butter, peanuts, cashews, almonds are good sources of good fat, Fruits and raisins.

*FACTS: Remember carbs are important for energy purposes so, try to understand when and how much to take.

*CARBOHYDRATES, low glycemic (LGC) and high glycemic (HGC).

-LGC muffin, bagels, white rice and white pasta are best to be eaten before any physical activities such as a workout, cardio session spinning, group classes.

– HGC (sweet potato baked or steamred), brown rice, oatmeal, bulgur and quinoa.

I can’t stress this enough, going on a diet is not sustainable but eating in moderation and being consistent will create sustainability.

Marcisco Morrison from Four Fitness

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How to Prevent Age-related Muscle Loss

By Marcisco Morrison 

From birth until around 30 years of age, your muscles continue to experience growth in size and strength. Somewhere between 30 and 40 years, the body begins to experience a gradual degeneration of muscle strength and function. Without appropriate intervention, on average, your body loses almost three kilos (7 pounds) of muscle every 10 years. The medical term for this condition is Sarcopenia.

Muscle loss has a big effect on your metabolic function, partly explaining why it’s much easier to add on weight as you grow older and much easier for a younger person to lose weight. Loss of muscle mass and strength may lead to reduced endurance, impaired balance and poor walking ability. Combined, these physical factors can lead to more falls, bones that break easily, physical disability and a general lack of independence.

Although Sarcopenia is a natural aging effect, when you take appropriate steps, it is not inevitable as you can strengthen your muscles.

Exercise Your Body

Both strength (resistance) and aerobic (endurance) exercises help adults who are older to improve the health of muscles plus their overall health. While aerobic exercises are most helpful when you want to improve and maintain respiratory/cardiovascular function, strength exercises are good at boosting muscle function, strength, and power. The best results are attained when you combine the two. Exercises become more effective when you couple them with proper nutrition. In particular, resistance exercise is best when combined with higher doses of protein.

Get Enough Protein & Vitamin D

Consuming more protein helps in treating and preventing muscle loss that is age-related. And it is not just the amount of protein eaten, but also the type of protein you are consuming. The fact is that not all protein is equally created, and the type plays a vital role in treating and preventing muscle loss.

Consuming adequate amounts of this vital food ingredient is necessary if you are to build and maintain a healthy and strong muscle mass. It also contributes towards supporting ligaments, tendons, and other body tissue. Muscle atrophy also takes place when your diet is lacking in amino acids required to break down the fibers that support the energy requirements of your body from the consumed proteins.

Deficiency in Vitamin D is associated with Sarcopenia, muscle atrophy, weakness, and low handgrip strength. Vitamin D supplementation alone significantly improves muscle mass, strength, and function in older adults suffering from Sarcopenia even without any exercise intervention.

Omega-3 Fats

These essential Omega-3 fatty acids have been proven to boost everything in your body from mood to heart health. Now a growing body of researchers is also linking these fatty acids with muscle maintenance. How does Omega-3 help? Any inflammation in your body causes muscles break down and Omega-3s are known anti-inflammatory powerhouses. When you eat foods such as walnuts, salmon, as well as omega-3-enriched eggs it gives your body a double nutritional boost: muscle-building amino acids and Omega-3s.

Conclusion

Any level of muscle loss can lead to common annoyances that can range from simply being unable to open a pickles jar to premature aging with more pronounced wrinkling and sunken cheeks. Left unchecked, it potentially can lead to a broad range of health issues later in your life, such as disability and higher mortality risk because of physical frailty.

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The Importance of a Good Breakfast Before Fitness Training

By Marcisco Morrison

Poor eating habits have the potential of undermining even your best efforts at staying fit. Athletes who are savvy understand that eating the right kinds of foods before any fitness training gives their body the necessary fuel required to last through the last set of squats or a full ten minutes on the treadmill. The meal you take prior to commencing your training can make or break not only your entire fitness training program as well as the gains in muscle building.

Breakfast has been billed by nutrition experts as your most important meal in the course of your day. Unfortunately, too many active people are following a lifestyle that tends to eliminate breakfast. A satisfying and healthy breakfast is a better investment in not only your fitness training but in better overall health.

Good for Enthusiasm and Endurance

If you train early in the morning, your body will need a big pre-training breakfast. Remember too heavy a meal can feel uncomfortable and heavy. Your body stands to benefit a lot from a healthy and balanced breakfast taken before your workout or training. Just between 100 and 300 calories from your breakfast are good enough to add the required carbohydrates into your system. This boosts your blood sugar so that your body is running on fuel and not on fumes. You will discover that this small pre-training meal adds enthusiasm and endurance to your workout. In a study, athletes who consumed breakfast were capable of exercising for 137 minutes as against only 109 minutes when they did skip this pre-training fuel.

Breakfast Combats Dual Negative Effect

To get a clear picture of how important pre-training breakfast is, imagine your body running on a stomach that is empty. You will feel somehow sluggish and you may not perform at your peak level. You could still achieve a little more with a bit more of pumping. But what you might not know is that your body is actually undergoing through a phase of dual negative effect. This happens because when running on near empty, you tend to rapidly deplete your glycogen stores. Once they get fully depleted, your internal body mechanisms will turn to your hard-earned muscle as the next best available source of energy.

Boosts Intensity and Strength of Your Training

When you are running on fumes, your strength capacity and intensity suffer. Consequently, you will not have the capacity to push yourself to the maximum resulting in a performance that is less than-stellar. Ultimately you will find that you cannot stimulate your muscle fibers to that critical breaking point needed to create new scar tissue and thus new muscle mass.

Recommended Breakfast Ingredients

If you are an endurance athlete, your pre-workout breakfast should primarily consist of carbohydrates that are easily digestible plus a moderate measure of protein as well as low-fat amounts. If your goal is to build muscle mass, your breakfast ought to be heavier in protein and light to moderate on carbs and fat. Sometimes you may not be preparing for any specific training but you want to remain competitive and always fit. If you find yourself in this category, it is important to eat a breakfast that is healthy with lots of protein, fat, and carbs. Try and steer clear of processed foods and sugar.

The Bottom Line

Breakfast boosts your daily energy levels, aids weight control efforts, enhances sports performance, and promotes future health. A healthy and balanced breakfast not only works wonders for your fitness training but also helps in improving the general quality of what you take as part of your diet. Eating breakfast reduces chances of you taking junk food items later in the course of your day. Champions know the value of breakfast before a training or workout session!

CALL US FOR AN APPOINTMENT AT 551-208-4775   StayFit!

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Three Moves to Increase Muscle Mobility

By Marcisco Morrison

Mobility refers the ability to move easily and freely while stretching forms a key part of achieving this. Muscle mobility and stretching are two of the most skipped elements of fitness, and perhaps also some of the most misunderstood. As the body ages, it’s common to experience general tightness making standing up or walking without assistance a challenge. The good thing is that mobility can not only be reclaimed but sustained to your old age.

The following 3 moves increase your mobility as they focus on dynamic stretches.

1.   Hip Mobility Flexion

The hip joint is important as it supports your body weight in both dynamic and static positions. Your hips are involved in nearly all athletic actions—pushing, jumping, sprinting, and changing directions. The hips are, unfortunately, one of the most under-trained areas in terms of flexibility and mobility. The hip mobility flexion begins with you standing in front of a flat surface, ideally not taller than your knee such as a bed, coffee table, or couch. Place the left foot on the selected prop and externally begin rotating your knee going down in a manner that the outside of your shin and calf is flat against the flat surface. Slowly work the other leg (right) and gently bend forward over your externally rotated leg so that you create space in the hip, loosening the glutes. In that position, hold for about 2 minutes and then switch your legs

2. Thoracic Mobilization

The shoulder is similar to the hip as it also a ball-and-socket mechanism. It also moves in flexion, abduction, adduction, extension, and external & internal rotation. However, different from the hip, your shoulder joint is heavily influenced by the shoulder blade (scapula). It, therefore, becomes essential to have strong scapular stability.

Poor thoracic spine mobility can lead to serious injuries to your lumbar spine or the shoulder blade/scapula/ region. For this exercise, with your feet on the floor, lie down on your back with your knees up, like you were preparing for a sit-up. Place either two lacrosse balls or a small foam roller under your back, at a height equivalent to your pecs. Proceed to gently, smoothly roll up, and then down a couple of times.

3. Wall Extensions

In the long-run, it pays great dividends to spend dedicated time to stretching and mobility exercises. This allows you to train or work out more effectively while at the same time reducing the risk of injury. Wall extensions are an effective yet very simple method of improving the mobility and flexibility of your shoulders. Here is how to do it: • Stand with your heels and back leaning against a wall. • Extend both your arms stretching outwards to your sides, palms facing out. The backs of your hands should lean against the wall. • Bend your arms so that your forearms move into a position that is upright. Then move both your arms to an angle of 90-degrees. • Raise your arms carefully above your head while you keep them flat against your wall. Repeat the procedure several times. The flexibility you get will allow you to extend your arms fully and touch the hands together while at the same keeping arms, wrists, and elbows touching the wall during the entire session.

As you implement your mobility routines, it’s wise to always remember to keep them within your personal threshold so that you don’t overstretch your muscles. You can easily work the majority of these mobility exercises into your existing warm-up routine. The focus ought to be optimal muscle movement patterns.

YELP RATED US #1 SINCE 2015. Jersey City’s fitness accountability partners. Come visit us at 650 Montgomery Street Jersey City, NJ 07305 and Train With Trainers Who Train. Call us at 551-208-4775 to book a session.

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Eight Reasons Why Women Should Strength Train

By Marcisco Morrison 

Strength training that broadly covers body exercises such as deadlifts, squats, rows, and presses- is recommended by Four Fitness Personal Trainers as one of the best activities that a woman can undertake for their body. Strength training is a great tool that allows a woman to become the best possible version of herself in lots of different and amazing ways.

1. Exercise Enables Peak Performance at all Levels. 

Everybody is unique different shapes, heights, an indeed nearly every aspect. This is the main reason why you must never use another woman’s body as your measuring stick to gauge success. Used correctly and consistently, strength training allows you to bring out and highlight your individual unique strengths.

2. Preserves Muscle Mass 

It is a biological fact that with age, muscle mass tends to diminish. You can, however, counteract this natural loss of muscle through strength training. As you get older, the percentage of fat in the body increases if nothing is done to replace the lost lean muscle. Strength training is a proven way of not only preserving but enhancing your muscle mass, no matter your age.

3. Burns More Calories

As your lean muscle increases with strength training, your resting metabolism also increases and you end up burning more calories. Higher metabolism translates to more calories getting burned after your training session. In general, for each pound of muscle gained, you will burn between 35 and 50 more calories daily.

4. It Prevents Diseases

Pumping iron can reduce your risk of heart disease. You are less likely to experience heart disease risk factors like elevated blood pressure, elevated glucose levels, high triglycerides, and a large waist circumference.

Women who are postmenopausal stand at a greater osteoporosis risk as their bodies no longer secrete estrogen. This leads to bone mass loss and resistance training is a good method of combating such loss and decreasing osteoporosis risk.

5. Reduces Injury Risk

Strength training helps in building stronger muscles, stronger connective tissues and boosts your joint stability. This joint reinforcement helps in preventing injury. Additionally, stronger bones and muscles make your body more agile and stable, reducing the risk of injury.

6. Reduces Stress

Strength training is excellent at alleviating stress. Research has consistently shown that people who regularly engage in strength training tend to have better stress management skills and experience fewer negative reactions to stressful circumstances. Because strength training greatly reduces stress, it also improves the quality of sleep and helps you fall asleep faster as the body needs the rest after an intense strength training session.

7. It Improves Your Sex Life

When you have better body image, you are likely to be more confident in the presence of your partner, more open to experimenting with new “things” in the bedroom and perhaps even going really wild. Exercise is proven to boost testosterone levels in women, an important libido lifter! Try strength training and see your sex life take on a whole new dimension.

8. Improves Self-Confidence

Every woman wants to feel strong and confident in everything she does: from playing with the kids, to moving heavy furniture, to fitting into jeans, and to dealing with a stressful and demanding career. Resistance or strength training can greatly benefit all these aspects of life. Once you have made strength training to be part of your routine, you will not only feel stronger and more confident but healthier. It doesn’t matter how we describe it but what the majority of women want is to lose excess fat, look and feel better in their clothes, and build some beautiful curves. Strength training forms the best route towards “sculpting” the body every woman wants.

Come train with trainers who train and at Four Fitness Jersey City. Visit us at 650 Montgomery street, Jersey City, NJ 07306 or call us at (551) 208-4775

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The Benefits of Drinking Water

By Marcisco Morrison

The amount of water consumed daily plays a vital role in maintaining your health. Experts recommend drinking 8oz times 8 of water daily to maintain excellent health (the 8×8 rule). The main component of your body is water. In fact, depending on your body size, your body is between 55 and 78% water. Our bodies also lose considerable amounts of that water through dehydration and sweating that must be replenished through drinking water.

Regular and adequate consumption of water has many health benefits.

Helps in Digestion and Fighting Constipation 

Water boosts the functioning and health of your gastrointestinal tract. Water not only helps in facilitating better digestion but also prevents constipation. Often, inadequate amounts of water in your body results in episodes of constipation as your colon resorts to pulling water from your stools in order to maintain hydration. This makes the stool harder and passing becomes a problem. Water is good for combating dehydration and decongestion also helping your body bounce back quickly when you are feeling a bit under the weather.

Prevents and Treats Headaches 

Dehydration due to insufficient water in your body can trigger headaches or even migraines in some people. It has been proven that drinking lots of water when dehydrated can relieve headaches. However, this could also depend on what type of headache you are experiencing.

Helps with Weight Loss 

Drinking lots of water can assist with your weight loss program. This is based on the fact that water increases satiety levels and boosts your rate of metabolism. It is important to time your water drinking as it has been shown that it becomes most effective when it’s drank half an hour before the meal.

As it has the effect of making you feel fuller, you are likely to consume fewer calories. It is even better when you think water cold, as your body will then use extra energy (calories) to first warm the water to your body temperature.

Flushing out Toxins

Water is good detoxifier helping in flushing out toxins from the body, getting rid of waste through urine and sweat. Your kidneys process about 200 quarts of blood each day, sitting out the waste stuff and transporting it through urine to your bladder. Your kidneys must have adequate fluids to flush out what the body doesn’t need. Water also boosts the overall functioning of your kidneys.

Certain body toxins can cause skin inflammation leading to acne and clogged pores. Water also helps in getting the most out of any aerobic and anaerobic customized fitness training programs.

Muscle Fuel

When you work at the gym, you tend to sweat a lot leading to your muscles loosing much water. When your muscles lack adequate amounts of water, they get tired easily and fast. Therefore, to give your muscles that extra energy, drink more water that will see you with enough energy for your final workout session.

You may want to think of water more like a vital nutrient needed by your body that is found in plain water, liquids, and foods. These “nutrients” are essential to replace the considerable amounts of water your body loses daily. As an added plus, water contains no fat, sugar, carbohydrates, or calories. When you drink adequate amount of H20, it helps in maintaining your body’s fluid balance, very important in assisting the transportation of nutrients in your body’s fluid balance, very important in assisting the transportation of nutrients in your body. It helps in digesting food, regulating body temperature, and more.

Call FourFitness Studio for a complimentary session at 551-208-4775 

Located at 650 Montgomery street Jersey City, NJ 07306, we believe that training with trainers who train will help you reach your desired fitness goals.

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