Great Places for Outdoor Workout in New Jersey

Living Healthy by

Eating Healthy

Living Healthy by Eating healthy

The Soundtrack of Your Workout

You are probably wondering what slows you down at work or why you suddenly feel tired and sleepy after a full meal. You can blame it on the weather but believe it or not, the food we eat is also responsible for changing our moods. While stress and lack of sleep are factors considered to alter our moods completely, it is always good to invest in healthy meals a day.


The truth is, eating a healthy diet does not imply imposing harsh restrictions or depriving yourself of your favorite food. It’s more about choosing the right food that will make you feel good, improve your health, and lift your spirit.


You can learn how to create a delightful, varied, and nutritious diet beneficial to your mind and body by following these easy guidelines.

Making the Switch to Vegetarianism

It’s hard to switch from your regular eating habit to a plant-based diet right away. You can slowly start until you’ve become accustomed to this type of diet. However, you should understand first the concept of being a vegetarian before you become one.


According to the Vegetarian Society, vegetarians exclude meat, poultry, fish, shellfish, or animal slaughter by-products in their diets. They mostly prefer vegetables, cereals, legumes, nuts, and seeds in varying amounts. However, you must take into account that a vegetarian follow different dietary patterns. Take a look at these eating habits and decide which one may work for you.


Lacto-Ovo vegetarians are those who eat dairy and egg products but forgo eating meat. Lacto vegetarians don’t include meat or eggs in their diet but consume dairy products. Moreover, people who avoid all animal products except eggs are known as ovo vegetarians.


The strictest type of vegetarianism is called Veganism. People following this diet abstain from eating meat, dairy, eggs, and everything derived from animals on their lifestyle.


Making a few tiny modifications at a time is a preferable approach. Consider a healthy diet as a series of attainable actions like having a salad in your diet once a day. You can gradually increase healthy options as your minor modifications become habitual.


Remember to plan your snacks ahead of time and never postpone your meals. If you ignore your hunger, you may overeat or choose unhealthy food. The best reward for yourself is purchasing a healthy recipe book and try cooking nutritious meals. Then bring a healthy lunch and snacks at work so you will have more control over your diet.


Eating Fish a Day Keeps Your Heart Healthy

Fish contains protein and provides vitamins as well as minerals that are good for our body. Also, Omega-3 fatty acids may help in preventing heart disease and in reducing inflammation. You can include at least two servings of fish per week on your diet, and the best options are mackerel, tuna, salmon, oyster, and herring.

Eat Less Sugar, You’re Sweet Enough Already

Do you love to eat chocolates, cakes, or cookies to satisfy your sweet tooth? These are delightful snacks but consuming high-sugar food and beverages raises your chances of obesity and tooth disease. They are usually high in energy as calculated in kilojoules or calories which can lead to weight gain if consumed too frequently.


None of this implies that all sugar is harmful. So what should you do? Instead of high-sugar beverages, drink water to satisfy your thirst. Sugars in colas differ from those in sweet fruits like berries or mangoes. You can find natural sugars in unprocessed food like bananas and berries or lactose in skim milk. Plus, you can rely on sugar alternatives such as stevia if you want your food to taste sweeter without damaging your health.

The Fats Dented the Flats

Saturated fat is found in various food, including fatty meat, chops, butter, hard cheese, cream, cakes, biscuits. Too much of these fats can lead to cholesterol build-up in your arteries. However, you can replace them with unsaturated fats from food like vegetable oil, salmons, and avocados. Try to use olive oil when cooking or a reduced-fat spread instead of butter for a healthier option. When eating beef,

select lean cuts and trim away any apparent fat. More importantly, eat more fruits, vegetables, and whole-grain food at home or work. Concentrate on increasing healthy things like consuming low-fat dairy products such as low-fat milk and yogurt.


We wanted to help you on your fitness journey by providing tips that will improve your eating habits.


Changing your lifestyle requires patience and hard work, but it is one great way to love yourself. So aside from your daily workout routine, you can live a meaningful life if you choose to eat healthily.

The Soundtrack of Your Workout

The Soundtrack of Your Workout

by Emmanuel Uribe

Have you ever watched a movie with no soundtrack? Taken a road trip in silence? Craved soft serve without hearing the familiar jingle of an ice cream truck? (For your sake, I hope you answered no to all of these!) When you enjoy something, your brain releases dopamine, a neurotransmitter responsible for promoting motivation by instilling feelings of satisfaction to experiences, (Pietrangelo). Music choice may influence the release rate of dopamine during exercise, and yet, when was the last time you actively thought about what you were listening to?

So what makes a song ripe for gym entertainment? Tempo? Melody? Harmony? Lyrics? Time Signature? Length? Genre? Here are brief musical analyses in hopes to arrive at a better understanding of that question.


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“Clarity (Feat. Foxes)” Zedd

Zedd’s 2013 single follows many tropes of electronic dance music. At 128bpm, it has a relatively high tempo and is written predominantly in Ab Major, both of which contribute to its uplifting nature. Its electronic orchestration of synths, electronic percussion, and female lead vocal demonstrate the expected qualities of popular music. Similarly, its repetitive Verse-Bridge-Chorus form and lyrics about love and relationships resonate with modern audiences. This familiarity begets confidence, confidence begets concentration, and concentration is no doubt essential during an intense gym session.


Furthermore, although above the typical average length of a pop song at 4:25, “Clarity” does not stray from relying heavily on its hook, “If our love is tragedy, why are you my remedy? If our love's insanity, why are you my clarity?” Such a distinguishable hook, no doubt contributes to the song’s catchiness. When paired with a thumping kick drum and wall-of-sound production style, how can one not feel the urge to get up and run?

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“Boom” P.O.D

You may have come across this tune in a little-known 2012 movie starring Kevin James named “Here Comes the Boom.” Unlike our previous entry, this 2001 tune falls away from declarations of love and affection to boastful screams of confidence. This may turn people off in a public setting, but in the personal privacy of your earbuds, there exists nothing better to get you motivated for strength training. One of the hard rock tropes employed by P.O.D. to create this powerful atmosphere includes the limited acoustic orchestration of electric guitar, bass, acoustic drum set, and male vocals, as well as a reliance on distortion and power chords.


Although slower than our previous entry at 91bpm, “Boom” does share some similarities with “Clarity.” For starters, “Boom” creates expectation by employing its powerful hook - ”Here comes the boom!”- and is written in A Major. Although “motivational” music doesn’t necessarily have to be written in major keys, the major tonality, simple harmonic content, and repetitive form surely compliment the song’s aggressive punch. Finally, the song’s short length of 3:09, last just enough to keep you engaged through a few strength sets without dragging on for too long.

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“Boom” P.O.D

You may have come across this tune in a little-known 2012 movie starring Kevin James named “Here Comes the Boom.” Unlike our previous entry, this 2001 tune falls away from declarations of love and affection to boastful screams of confidence. This may turn people off in a public setting, but in the personal privacy of your earbuds, there exists nothing better to get you motivated for strength training. One of the hard rock tropes employed by P.O.D. to create this powerful atmosphere includes the limited acoustic orchestration of electric guitar, bass, acoustic drum set, and male vocals, as well as a reliance on distortion and power chords.


Although slower than our previous entry at 91bpm, “Boom” does share some similarities with “Clarity.” For starters, “Boom” creates expectation by employing its powerful hook - ”Here comes the boom!”- and is written in A Major. Although “motivational” music doesn’t necessarily have to be written in major keys, the major tonality, simple harmonic content, and repetitive form surely compliment the song’s aggressive punch. Finally, the song’s short length of 3:09, last just enough to keep you engaged through a few strength sets without dragging on for too long.

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“Bust A Move” Young MC

For our final entry of the day, we’ll cover Young MC’s 1989 hit “Bust A Move.” Unlike our last two entries, the form of “Bust A Move” relies entirely on repetitive patterns between guitar and bass called ostinatos. Whether in the verses or choruses, these patterns are always playing concurrently with sampled percussion, vocals, and riffs, which are added between sections. Clocking in at 4:22 and 117bpm, “Bust A Move” falls squarely between our last two entries in tempo, a trait that no doubt contributes to its danceability. Like the others, it is composed in a major key (E Major), but is the simplest harmonically, reling solely on alternating from the tonic to the dominant. Structurally, Young MC’s tune follows a simple AB form, other than a short drum break towards the end. Once more, this simplicity grounds the listener, enveloping them in the rhythmicity of the groove, and ultimately pumping up even the most unanimated clients.


Music recalls the familiar, touches the soul, and moves the body. So get your sneakers on, AirPods in, and hit the shuffle button to the soundtrack of your workout.

P.S. For a diverse workout playlist to get you started, you can check out my gym playlist on Apple Music. Save the tunes you love, have fun, and feel free to leave recommendations of your go-to tracks below!


References:

“Boom.” Performance by P.O.D., YouTube, RhinoEntertainment, 26 Oct. 2009, www.youtube.com/watch?v=lYHA_7vxrgc.

“Bust A Move.” Performance by Young MC, YouTube, Deliciousvinyl, 27 Nov. 2010, www.youtube.com/watch?v=tZQQGX24Teg.

“Clarity.” Performance by Zedd, YouTube, VEVO, 11 Jan. 2013, www.youtube.com/watch?v=IxxstCcJlsc.

Pietrangelo, Ann. “Dopamine Effects on the Body, plus Drug and Hormone Interactions.” Healthline, Healthline Media, 5 Nov. 2019, www.healthline.com/health/dopamine-effects.


Your 15-Minute Daily Workout Creates a Miracle, and Here’s Why

We always have an excuse for skipping workouts like, ‘There’s so much going on at work right now, maybe next time”, or “I am so tired today.” If you have said these words a few times in your life, then a 15-minute workout is a great way to get in shape without consuming much of your precious time.

Engaging yourself in little workouts regularly is better than getting in one huge workout inconsistently. 15 minutes of exercise will provide you physical and mental benefits. Research suggests that short exercises a day may increase longevity and reduce possible health complications in adults. Hence, a few minutes of exercise daily is better than occasional workouts.


So, how can we make these workouts more effective?


You are pressed for time and want to slot in a short workout but seem doubtful about the result. We can recommend the most common and quick exercises for people who don’t have time to go to the gym. You can try Jumping Jacks, Squat to Curtsy Lunge, High Knees, Push-up to Double Shoulder Tap, Plyo Lunge, Sit-up to Glute Bridge, and Broad Jump to Burpee. These short workout routines can enhance circulation, stimulate metabolism, and improve your mood throughout the day.

Personally, our go-to for 15-minute workouts are ‘strength training’ which strengthens either the upper or lower body. It’s usually desirable to concentrate on one area for such a short workout. Plus, when you do strength training, you’ll have more energy to do your daily tasks or routines. However, we all have different body goals and workout needs, so you must know the best set of exercise or fitness programs for yourself. If you merely want to lose weight or improve your overall fitness, then you can add a daily 15-minute crunch to your list. However, if your goal is to be stronger or grow a muscular body, you need to devote more time to your workout.



Personally, our go-to for 15-minute workouts are ‘strength training’ which strengthens either the upper or lower body. It’s usually desirable to concentrate on one area for such a short workout. Plus, when you do strength training, you’ll have more energy to do your daily tasks or routines. However, we all have different body goals and workout needs, so you must know the best set of exercise or fitness programs for yourself.


If you merely want to lose weight or improve your overall fitness, then you can add a daily 15-minute crunch to your list. However, if your goal is to be stronger or grow a muscular body, you need to devote more time to your workout.

Some people prefer to go to the gym and hire a fitness trainer who will choose a desirable workout program for them. Others choose to stay at home with a virtual trainer to guide them throughout the routine. However, the choice is yours on what type of workout plan best suits you and your body. And whether in the comforts of your home or at the gym. The thing is, you exercise more often to develop a taste for it, increase your daily quota, and boost life expectancy.


Yes, one of the many benefits of a 15-minute workout is to have a longer lifespan. The National Health Research Institutes of Taiwan indicated that adding few minutes to your day-to-day workout cuts all-cause death rates by 4%. Aside from achieving the body goal you always wanted, investing in daily short exercises increases your calorie burn and lowers your risk of certain diseases are the possible health benefits you can gain.


If you are a busy person or don’t have much time but want to get in a good workout, we have the best solution for you. The 15-minute total-body workout by Austin, a qualified personal trainer and a fitness teacher located in New Jersey, will turn you into a whole new person. The best part is that there isn’t a single piece of equipment required. You will enjoy every session from pushing, pulling, and squatting to supporting your body weight.


We know that engaging in heavy exercises per day on almost every day of the week may be daunting to some but starting small and gradually increasing the amount of time spent exercising could lead to extraordinary changes in your body and life as a whole.


Training locations are often closer than you think! Cities offer a multitude of workout venues. Exercise parks, sports fields, stairs and exercise areas, and jogging trails provide a range of opportunities to diversify your workout and explore new training places. Here are a few New Jersey places we’d like for you to try out when you step outside to train.

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Outdoor Exercise Park - West Side

This outdoor gym opened up in May 2018. It is next to Parking Lot A in Lincoln Park. A short fence surrounds the gym which cuts it off from the track, but it is still accessible to the public. Restrooms are nearby, they're just by the other end of the track. These four fitness clusters were made by Columbia Cascade. No age restrictions are posted.


Source: https://calisthenics-parks.com/spots/6020-en-jersey-city-outdoor-exercise-park-west-side

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Liberty State Park

The park features a multitude of activities and its visitors' and interpretive centers provide historical background information. The park also features trails for hiking, biking, nature walks, and fitness and it's the site of spectacular Fourth of July fireworks.


Source: https://www.visitnj.org/article/liberty-state-park

Image Source: https://www.northjersey.com/

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Hamilton Park

Hamilton Park is one of the best outdoor parks to spend your fitness journey around Jersey City. A historic mini-park sits between Eighth and Ninth streets in Jersey City and surrounded by nineteenth-century brownstones, green trees, spacious ground, perfect lawns, and two pathways for your pets.


It also has two playgrounds for kids, a tennis court and a basketball court that you surely enjoy side tripping time while you rock on your workout routines.


Source: https://jcfamilies.com/best-public-parks-in-jersey-city/

Image Source: Reddit

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Newport Green Park

This is the perfect outdoor workout place for fitness enthusiasts that are inspired to get their beach bod since it has the beach feels. It has a toddler park so you can also bring your kids to have their fun time while you do your stuff. They have a sprinkler park for hotter days, lots of beach chairs, and wonderful views of Manhattan.


When I said beach, I mean they have a man-made one with sands, Adirondack chairs, and a carousel! Don’t forget that the kid’s playground has swings, sprinklers, slides, and a climbing contraption that they will surely love.


So if you are prepping for the beach peach, this is the right outdoor you can train and get fit. It’s located on 14th Street, Jersey City.


Image Source: https://www.brickunderground.com/

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Berry Lane Park

Fun Fact: This is the largest’s park in Jersey City and it costs around $38 Million and started to build in 2012 and officially opened in June 2016. With two basketball courts, two tennis courts, a baseball diamond, a soccer field, bike paths, and two plazas one of which is with a splash pad, Berry Lane Park is spacious enough to cover up all your workout activities. All you have to do is bring your gears and stuff.


Also, bring your pet to enjoy the Dog Run pathway


It was located at 1000 Garfield Avenue, Jersey City.


Take your workout to a new level, try something new! Make your workout different, more effective, and refreshing!


Body Fat Loss

MEET TANYA

FULL TIME STUDENT + CAREGIVER

  • FROM 30% BODY FAT --> 24% BODY FAT
  • FROM STRUGGLING TO STAY AWAKE IN CLASS TO STRAIGHT A'S
  • BETTER WORK-SCHOOL BALANCE
  • HEALTHY RELATIONSHIP WITH HER FAMILY
  • FEELS SEXY ENOUGH TO TAKE BOLE DANCING CLASSES

PRIOR TO MEETING TANYA, SHE WAS STRUGGLING. FROM WORKING LONG HOURS WORKING AS A RECEPTIONIST AT AN ASSISTED LIVING HOME WHILE HAVING TO GO TO SCHOOL TO BECOME A NURSE, IT SEEMED LIKE TANYA NEVER HAD TIME TO WORKOUT OR EAT RIGHT.


WITH SOME TWEAKING TO HER SCHEDULE, WE WERE ABLE TO OPTIMIZE HER TIME, ALLOWING HER TO MAKE MORE MONEY, WORK OUT, AND HAVE A HEALTHY MENTAL HEALTH.

Body Fat Loss
Body Fat Loss

MEET TOM

FULL TIME DAD + CONSTRUCTION WORKER

  • DROPPED 34LBS IN 15WEEKS
  • HAD THE ENERGY TO KEEP UP WITH HIS KIDS
  • IS HAVING SEX 2.5X MORE WITH HIS WIFE THAN HE USED TO
  • FINALLY FEELS COMFORTABLE GOING TO THE GYM
  • WAS FINALLY ABLE TO QUIT HIS SODA ADDICTION

TOM, THE ONLY INCOME EARNER WITH 3 KIDS AND A LOW LIBIDO. TIRED FROM WORKING LATE NIGHTS, IT FELT LIKE HE HAD NO ENERGY TO PLAY WITH HIS KIDS OR SPEND QUALITY TIME WITH HIS WIFE. STRESSED OUT BETWEEN HAVING TO SUPPORT HIS FAMILY WITH HIS CURRENT INCOME AND NOT BEING ABLE TO PROVIDE A BETTER LIFE FOR HIS FAMILY, TOM SLOWLY FELT LIKE HIS RELATIONSHIPS WITH HIS FAMILY STARTED TO FALL APART.


15WEEKS INTO MAKING A MAJOR DECISION TO TAKE CARE OF HIS HEALTH, HE BECAME A TOTALLY DIFFERENT MAN. NEW JOB AND NEW BODY MADE TOM FEEL LIKE SUPERMAN AND WAS ABLE TO FINALLY FIND A WORK LIFE BALANCE WITH HIS INCREASED ENERGY AND CONFIDENCE.

MEET REBECCA

FULL TIME MOM + PROFESSIONAL PROCRASTINATOR

  • 23LBS LIGHTER
  • CONQUERED HER FEAR OF COMMITMENT
  • CAN STAND IN FRONT OF A MIRROR WITHOUT SELF SHAMING
  • HANDLES HER 3 KIDS WITH EASE
  • STABLE SELF ESTEEM THAT CAN'T BE KILLED

I'VE MET A LOT OF WORKING MOMS, BUT REBECCA WAS DOING A LOT. TAKING CARE OF HER 3 LITTLE RASCALS WHILE WORKING PART TIME FROM HOME, COOKING 3 MEALS A DAY THAT HER HUSBAND DIDN'T SEAM TO APPRECIATE. TRYING TO STAY SANE DURING THE PANDEMIC.


LIKE MOST COUPLES THAT SETTLE INTO A ROUTINE, REBECCA FELT LIKE HER LIFE WAS SLIPPING. SHE DIDN'T FEEL SEXY ANYMORE, BLAMED HER KIDS FOR DESTROYING HER BODY, AND LOST HER PASSION FOR INTERIOR DESIGN. DURING THE QUARANTINE, SHE HAD GAINED A FEW POUNDS, BUT THE TRUTH WAS, HE HEALTH WAS GOING DOWN HILL FOR THE PAST 5 YEARS.


SHE FINALLY DECIDED THAT ENOUGH WAS ENOUGH AND THAT IN ORDER FOR HER FAMILY LIFE TO IMPROVE, SHE NEEDED TO IMPROVE MENTALLY AND PHYSICALLY. DAY BY DAY, SHE PRIORITIZED HER HEALTH AND FINALLY WAS ABLE TO LOVE HERSELF IN HER OWN SKIN. HER HUSBAND STARTED TO REALIZE HOW IMPORTANT SHE WAS AND HER DAILY SCHEDULE WAS WAY MORE EFFICIENT.

Body Fat Loss
Body Fat Loss

MEET JASON

ACCOUNTANT + ASPIRING SPARTAN

  • DROPPED 12LBS OF FAT, ADDED 2LBS OF MUSCLE
  • WAS ABLE TO COMPLETE HIS FIRST SPARTAN RACE
  • SHAVED OFF 1.5MINS OFF HIS MILE
  • WAS ABLE TO GET A RAISE AT WORK FOR INCREASED PRODUCTIVITY
  • FOLLOWED THROUGH ON HIS GOALS

JASON WAS A GUY WHO KILLED HIMSELF AT WORK AND SPENT LATE NIGHTS AT THE OFFICE. OFTEN HE WOULD SHOVE CRAP FOOD DOWN HIS THROUGH DURING HIS BREAKS AND LEFT NO ENERGY TO GO TO THE GYM.

WHEN I TALKED TO JASON HE WAS DYING TO MAKE A CHANGE AND LOVED THE SHOW AMERICAN NINJA WARRIOR. HE WANTED TO HAVE THE PHYSIQUE AND STRENGTH OF SOMEONE WHO COULD COMPLETE ANY PHYSICAL OBSTACLE.


AFTER MONTHS OF PRPERATION, HE WAS ABLE TO ENTER INTO AND COMPLETE HIS FIRST EVER SPARTAN RACE. VICTORY NEVER TASTED SO GOOD.