Mini-Challenge Updates
Congratulations to our “Spring Into Green Challenge” winner, Lara L.! Lara will receive a free month of Signature Training!
Together, during the mini-challenge, J Myzone users earned 111,836 MEPs in the green levels and above. Great job!
Next Up: Myzone Mayhem Challenge
Monday, March 26 – April 2
There are some big basketball games going on out there, and we know a lot of our members are paying attention. To participate in our basketball mini-challenge, let us know by noon on Saturday, March 31 which of the final four teams you think will win the championship game. Record your prediction at the J fitness desks.
Participants who pick the correct team AND earn 750 MEPs over the eight days will receive two additional guest passes on their membership account and will be entered into a drawing to win a massage roller set.
Ask Bryce!
J trainer Bryce Banaszynski recently chatted with the St. Louis Jewish Light about tips to stay on track with regard to diet and exercise. Learn more from Bryce about how to tackle your fitness goals below!
Weekly Tips from Our Fitness Staff
1. Replace unhealthy snacks – Instead, try nuts, fruits and veggies. If you live your life on the go (who doesn’t?), try creating pre-packaged baggies of snacks over the weekend that you can just grab on the way out the door. Think cucumber slices, carrots, almonds, berries, etc.
2. Add recovery workouts – By now, you know that rest is important to your workout routine, but we also recommend adding active recovery workouts into your schedule. During these workouts, try to keep your heart rate lower (blue and green zones on your Myzone) by taking a walk, lightly riding a bike or hopping on the elliptical.
3. Work toward your personal goals – Set personal goals that are in alignment with your values and purpose, and then pursue them! Having a specific goal in mind (better health, personal growth, etc.) can help you frame all the effort you are putting in every day. Thinking about your goals daily can demonstrate why that extra weekly workout is worth it!
4. Avoid bright light before bed – Light affects how your body prepares for sleep, so keeping your screens on before bed can interrupt your sleep cycle. Light can prevent your body from secreting melatonin – the hormone that makes you tired and helps keep you asleep. Try putting your devices down and turning off your TV two hours before you fall asleep – we know it can be difficult!
5. Cut out the soda – No really. Soda contains a lot of calories from high fructose corn syrup that can easily be removed from your daily intake – just by eliminating soda consumption. Also, avoid diet soda due to the artificial sweeteners they contain, which may actually stimulate your appetite.
6. Limit isolation exercises – For the most part, most of us aren’t bodybuilders, so we don’t have the need to focus attention on very specific muscles. Exercises, like bicep curls, help sculpt specific parts of your body instead of working on total body fitness. While useful for rehab, they aren’t necessarily the best exercises to have in your routine by themselves.
7. Prepare for the next day before bed – Set aside a few minutes before getting into bed to write your to-do list for the next day, set your clothes aside, pack your gym bag, etc. Eliminate anything you can that may keep your mind going to help yourself have a better night sleep.