Looking to ramp up your metabolism? Protein can help you. Need more energy? Want to lose weight? Protein is there for you. Protein sometimes gets a bad rap, but let’s face it, your body needs craves it. It isn’t just for bodybuilders. It’s for the young, old, dieters, lifters, and everyone in between. Utilizing Natural Weight Loss Food: How To Up Your Protein Cottage cheese is one great option — it’s high in protein, plus extra amounts of calcium to keep your bones strong. Don’t be afraid to spice it up – some people like it with fruit, while others prefer a more savory route with cayenne ..read more

When it comes to the best fitness options for those 50 and older, there are so many exercise choices available—options that are vital for increasing mobility and flexibility, maintaining balance, and improving muscle strength and endurance. You’re probably realizing that your workout needs are changing as the years go by. Instead of solely thinking about building muscle or dropping weight, you’re probably also thinking about strengthening your body in ways that prevent future injuries. We’re profiling the top exercises for seniors, to help you get a balanced amount of the types of exercises t ..read more

During the 1950’s, a scientist named Ancel Keys noticed something strange. Poor populations in Italy on the Mediterranean coast were vastly healthier than even the wealthiest members of American high society. If you know anything about the Mediterranean diet, you know the spoiler: it turned out that the secret sauce (no pun intended) was in the food they were eating. Fast forward to today, and the Mediterranean diet is a household name. Countless studies have sung its praises: it can lower your cholesterol, make you more heart-healthy, reduce symptoms of depression, increase your longevity and ..read more

We all know stress is really, really bad for us. It can cause unwanted weight loss, it can cause unwanted weight gain, and it can cause various health problems, including cancer, heart disease, and as a result, early death. Okay, sorry we got morbid there. But there really is good news: stress is curable, and temporary. Plus, there’s never been a better time to feel stress. We’re in the middle of a mindfulness revolution, where stress reduction is front-and-center. But before we talk about stress management techniques, let’s talk about what stress does to your body. How Stress Makes You Gain W ..read more

Here’s a crash course in healthy weight loss: when you starve your body, it holds onto weight (it can’t help it: it’s going into survival mode). When you don’t eat enough or you don’t eat the right things, your body will respond in the exact opposite way you want it to – by bloating, holding on to precious fat deposits, and making you feel tired, grumpy, and, wait for it: hungry. There’s a right way to do healthy weight loss (and no, it doesn’t have to be miserable). Here are some tips and recipes that will point you in the right direction. Weight Loss Tips: Eat a Weekend Breakfast Every Day Y ..read more

What’s the best way to build your glute muscles? Targeted activation. What does it mean to activate a muscle group? Activating your muscles means you ‘turn them on’ before and during a repeated exercise. For example, to target your bicep, you might try to flex it before starting a bicep curl. Activating your muscle allows you to focus on that particular muscle or muscle group. However, the glute muscles are notoriously difficult to activate. When squatting, you may find yourself relying more on your hamstrings and quads than your glutes. And sometimes squeezing your glute muscles isn’t enough ..read more

Make sure your weight loss goals are in line with your lifestyle. Lose weight at any age by knowing what could hurt your weight loss progress at different times of your life. We all know a 25 year old and a 55 year old won’t be living the same lifestyle, nor losing weight the same way, so why would they follow a similar plan? Lose Weight According to Your Age 20sEven before you workout or change your diet, the biggest reason people this age aren’t losing weight is because of a lack of sleep. No matter if you are busy with work, a social life, or starting a family, this age group is notorious ..read more

Women process oxygen faster than men, meaning our aerobic systems are more efficient than our male counterparts’. Since the female heart is basically made for cardio, why not look into more ways to make it a fun part of your workout routine? While cardio can easily be the most boring exercise of all time, at Jersey Strong we tend to believe that the best cardio doesn’t happen on the treadmill. Here, we’ve pulled together some of the best cardio workouts out there right now. But first, a few cardio tips. Cardio Basics for Women Calculate Your Heart Rate: Monitoring your heart rate during ..read more

When you neglect your posture, you invite chronic neck and back pain. Sitting improperly for extended periods of time in front of a computer, standing for hours with your shoulders hunched, and sleeping and lifting improperly, can all lead to debilitating aches down the road. Do these six quick and easy realignment exercises to help reeducate your muscles from getting stuck in that hunched-over position. Taking a few minutes at work and at the gym to properly align yourself can pay huge dividends in helping you feel (and look) better, avoid injuries, and hit your fitness goals. How do you do ..read more

Kettlebells are really an unsung hero of the gym. With just a few simple exercises, you can customize several different workouts to meet your needs. For experienced weight lifters, kettlebells can be a refreshing change to break up familiar workouts. For beginners, they’re a great way to transition into weight training. Isolate your muscles or create a full body workout, we think their versatility is hard to beat! Try Kettlebell Exercises in Your Next Workout Probably the most common kettlebell workout you’ve seen is kettlebell swings. Starting with a squat targets the legs as well to make it ..read more