BE FIT JC Workouts Jersey City Weight Loss

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Sleep Challenge

This week, I’m challenging YOU to Get Your ZZZ’s! Sleep challenge is Rest, Recovery, and Sleep which are all EQUALLY as important as exercise. In fact, if you are not getting the proper recovery, some of your hard work will go to waste.

We ALL know how important a good night’s sleep is, so why is it, we always put off going to bed until we do that “one last thing”, or “watch until the next commercial”?

We have so much to do each day, but the truth is, we would be SO much more productive if we all actually got enough sleep!

There are a TON of reasons why getting adequate sleep is important.

Here are just a few….

1. Did you know that around 80% of your HGH (Human Growth Hormone) is released while you are sleeping? HGH is a VERY important hormone in maintaining a healthy body weight because it controls metabolism, cell growth and repair, it also regulates your lean body mass to fat ratio.

2. Lack of sleep will also cause an increase in a hormone called CORTISOL, which will not only prevent you from LOSING weight, but it can also cause you to GAIN WEIGHT! Not something any of us want.

3. When you sleep, your body is repairing and restoring itself. Cutting this time short will not only delay this process, but cause you to be lethargic, irritable, and emotional.

4. Lack of sleep is also associated with impaired memory, slowed speech, lack of ambition, lack of focus and a host of other health related issues.

Because over 40% of us suffer from a chronic lack of sleep, this week’s challenge is for you to ”Get Your ZZZ’s!”

Your Challenge: To get 7-8 hours of UNINTERRUPTED sleep EVERY NIGHT this week.

Here are a few things that will help

1. Set a bedtime for yourself and STICK to it- even if you are NOT tired.

2. Turn off all electronics (TV’s, phones, iPads, etc) at least 30-60 minutes before you go to bed.

3. Stay away from caffeine after 3 pm.

4. Make sure you have complete darkness in your bedroom.

5. Write your To-Do List DOWN at night. Make a list of EVERYTHING you need to get done the next day before you go to sleep at night. This way, you won’t have to think about it because it’s on paper, and you can get to sleep knowing that it’s on your list and you won’t forget it.

6. Make it a Priority! (if you do- you will be AMAZED at how great you will feel at the end of the week!)

BE FIT JC Workout exercises Twisted Burpee Ladder
Weekend Warrior Workouts

Twisted Burpee Ladder

This Twisted Burpee Ladder list of exercises may look complicated, but over time you will view it as a great accomplishment. Switching up rep amounts

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Recipes Nutrition BE FIT JC Two-bean Turkey Chili
Fitness in the Kitchen

Two-Bean Turkey Chili

I love the taste of black beans added to the traditional kidney beans for this two-bean turkey chili. You can substitute the cans of tomato

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Real
Reviews

TOM LORIO
"I wanted to learn how to take better care of myself and Ron has helped tremendously. He’s gotten me to the gym 5-6 days a week, taught me how to eat better and also think better about exercise and myself. He’s got a great group of trainees and makes a point of introducing you to them, so the gym begins to feel like a family. Just yesterday, I did the City Challenge obstacle course, something I’d never thought I’d do. Now I’m looking forward to next year and training more intensely with his team."
MELISSA CATE
"When I started working with Ron I was 240 pounds and in a total state of denial about how I got to that weight and how I was going to lose it. I really had no idea what was in store for me. I am not going to lie. It has been a bumpy road, but Ron helped me open my eyes to see I was not loving myself but lying to myself. He helped me regain the self-esteem I had lost over the years and in doing so lose 40 lbs. I am so glad I contacted him and truly consider him family. Thank you Ron for your encouragement and honesty."
CAROLINE B.
"Ron's attention to training is INTENSE. I love the combination of his workouts. There is nothing pretty about it. You will work hard, at your own pace, but he will push you. I have seen results in 4 workouts and CANNOT wait to do more. The costs is simply MORE FOR YOUR MONEY when it comes to semi private training. I highly recommend dumping your gym and joining BE FIT JC @ World Boxing Gym. I have checked out gyms like LA Fitness, Club Metro and Hamilton Health & Fitness - and you get way more for your $."
JOHN W.
"I see other people with trainers who concentrate on bulking with weights without discussing aerobic training or diet. Ron concentrates on stretching and weight training always emphasizing proper technique. He clearly explains why one way of doing an exercise is better than another. The building block approach is effective because you don't get discouraged right away by not being able to perform an exercise. Ron pushes you to a point where you might feel you could go before you would get discouraged."
SUSAN G.
"After three weeks, I was ready to give up. Ron spent the next hour just talking about our lives outside of me gym, how what we were doing in the gym positively affects our lives outside the gym. FOCUS... Facing and conquering the next challenge, and the satisfaction that goes along with moving on to the next level. Over the next year, I trained with Ron twice a week, and found he was able to get me up on a Saturday morning reaching limits I never thought possible and feeling excited."

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