Spunk Fitness Newark NY

If you have dieted in recent history, you may have counted calories. Even if you haven’t really paid much attention to the calorie counts of your food, you are probably under the impression that more calories is bad, and fewer calories is good. While you don’t want to binge on high-calorie food by any means, calories are not the end-all-be-all of the value of food. There are actually several foods that are high in calories that are beneficial to have in your diet because of their nutritional value. Consider eating 900 calories of fast food versus eating 900 calories of healthy food: either way, you are eating 900 calories, but in the latter scenario, you are also getting more protein, fiber, and vitamins, and less sodium and fewer saturated fats. Clearly, calories are only one part of the equation. In this blog, we will go over some foods that are high in calories but quite healthy. Pistachios Nuts are tricky because they are high in fat. However, recent research shows that it isn’t fa...

Have you heard of the ketogenic diet? Some say it’s becoming the hottest new diet trend since the Paleo movement, helping many people achieve the weight loss their fitness center workouts alone haven’t been able to achieve. But it’s not actually that new…and health professionals have mixed opinions on its safety for average, healthy people who want to lose weight and meet fitness goals. Ketogenic diets have been used since the 1920s to treat epilepsy. Continuing research suggests the diet may also effective treat Alzheimer’s, autism, and other neurological disorders. So how has something that is used as a medical treatment become so popular in the dieting realm? Two reasons. 1. It’s known to encourage rapid weight loss, especially Italian professor Gianfranco Cappello’s extreme version (the Ketogenic Enteral Nutrition Diet, or KEN). Doctors sometimes prescribe the diet to jumpstart weight loss in cases of severe obesity, and since it cuts out sugar, it can benefit those with type 2 dia...

It’s a new year, which means we are seeing a lot of new faces here at Spunk Fitness. No complaints here; we love welcoming new members to our health club! Whether you are looking to lose fat or pack on muscle, a gym membership with Spunk Fitness means that you will be in a supportive community that wants you to succeed. Are you in need of a little motivation to keep working towards your goals? We’re happy to help! Here are some fitspirational quotes to keep you striving towards your resolutions this new year. “Every journey begins with a single step.” - Maya Angelou If you have a long way to go towards your fitness goal, it may seem daunting. However, just because you have a long road ahead of you, doesn’t mean you won’t get there. Right now, all you have to focus on is taking the steps necessary to move towards your goal, one step at a time. Start with one, and go from there. “Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take towards re...

After the holidays, we’re all looking for ways to boost our metabolism and burn off extra fluff from the season of celebration and indulgence. Kicking up the intensity of your workouts at the fitness center will positively impact your metabolism, but so will paying attention to what you’re eating and drinking. Here are a few tips for progressively boosting your metabolism by the way you eat. Avoid starvation diets – they slow your metabolism.   Eating fewer calories is a common weight-loss strategy, but cutting calories too severely can slow your metabolism by triggering the body’s starvation mode. When you finally return to your old eating habits, you’ll gain weight quickly and have an even harder time losing it again. Break this cycle by ensuring you consume enough calories to keep your metabolism stoked, your energy levels high, and your fitness gym workouts empowered for results. You can start with tables and formulas and tweak your diet as you go, or consult a trainer or nutri...

Congratulations! If you’ve recently made the commitment to get in shape and have already started showing up for your weekly fitness center workouts, you’ve done the hardest part. The next hardest thing -- which takes some trial and error and at least a little discomfort -- is getting your body into the swing of regular activity. If you’re new to working out, you will probably experience problems that can be discouraging or embarrassing if you don’t know how to work through them. Many fitness gym newbies encounter new stomach issues, clothing issues, and hydration issues within the first few months of their new program. It’s important to remember that these things are entirely normal . Everyone, up to the most elite athlete, has experienced them at one time or another. Taking from what gym newbies just like yourself have learned along the way, here are some practical tips on how to push through and overcome these three common problems. Stomach Issues… From mild acid reflux to indigestio...

It's the beginning of the year. For many of us, this means a renewal of those long-neglected promises to make fitness a priority. Even if you used to be a regular at the gym, it's easy to forget the important things that can make or break your success (and your safety). Follow these 5 moves --whether again, or for the first time -- before you go for your goals. #1: Get (a) Physical. This doesn't mean you need to rush off to the doctor. The ACSM suggests taking a physical activity readiness questionnaire (PAR-Q and You). This is easy to find online. If the questionnaire reveals any health concerns, you may want to schedule an appointment with your doctor to get clearance before you start working out. #2: Slow and Steady Wins the Race. One of the biggest temptations for returning fitness center junkies is to overdo it. Don't start where you used to be -- start where you are now. How many times a week have you been exercising in the last month? How many minutes a day, and ...

After seeing so many fads come and go, you might be used to tuning out the steady buzz about the latest food or drink that can help you lose weight. After all, working out at the fitness center is a much more dependable way to see results. Still, a handful of foods are gaining increasing attention as research continues to support their health –and weight loss – benefits. Coconut oil is one of them. Coconut Oil: A “Good” Fat It might seem odd to suggest that a type of fat could help you lose fat – especially one that’s gotten a bad rap for decades since it’s a saturated fat (which we’re advised to limit). But not all saturated fats are created equal. Here’s what makes coconut oil (in its purest forms) a potential friend to your fitness gym sessions: Coconut oil is a medium-chain fatty acid (MCFA) that’s metabolized differently . Research suggests that our bodies process this type of fatty acid in a way that boosts the metabolism. Unlike long-chain fatty acids, coconut oil goes immediat...

 One of the fitness trends for 2020 might surprise you: more rest. ACSM survey statistics show trainers are placing a greater emphasis on balancing intense training with recovery, massage, and stretching, while analysts are tracking an increasing use of the hashtag “restday” on social media. After hopping on HIIT workout trend, many people are realizing their bodies need a little more R&R between increasingly more challenging fitness center sessions. We all know rest days are important, but let’s confess – some of us don’t always fit them into our routine. We get addicted to seeing results from our hard work at the gym, and since we feel good, we push our limits. There’s nothing wrong with pushing your limits (that’s where you start to see the best results!), but failing to give the body rest days is a recipe for fatigue, overuse injuries, burnout, and even sickness. The exact number of ideal rest days will be different for each person, but fitness experts recommend that beginn...

The modern lifestyle make it difficult to treat our bodies well. From lack of sleep to long hours sitting at a desk, to limited time for exercise and cooking healthy meals, it seems like life is working against us and our fitness goals. If you’re having difficulty finding time to treat your body right, have you ever considered going on a fitness vacation? We use vacations to get away from the routine and stress of daily life – to relax and rejuvenate the body, mind, and soul. Improving our nutrition and fitness is one effective way to restore our energy levels and rejuvenate our bodies – and doing it on vacation affords us time that’s set aside exclusively to focus on ourselves. The Benefits of a Fitness Vacation Many of us keep saying we want to get in shape and make the fitness center a daily habit, but we just don’t have the time to focus on it. Fitness vacations make it a priority, giving you the perfect opportunity to kick-start your goals. Here are some other benefits: Losing wei...

Everyone wants toned, muscular legs, but not everyone is willing to put in the work for them. If you are one of the few who is willing to step up, you can have the legs of your dreams. If you are feeling impatient, however, there are steps you can take to tone your legs faster. In our previous blog, we started going over ways you can speed up your leg gains; in this blog, we will continue. Get Your 10,000 Steps Your leg gains don’t happen only in the gym; you also want to ensure that you are making progress, one step at a time. Invest in a pedometer or use a step-tracking app to count your steps, and make your goal 10,000 steps a day. When you add more movement to your daily life, you will burn more calories and see results more quickly. Don’t Forget Rest Day If you are eager to see results, you may be tempted to hit Spunk Fitness every day to pump some iron. However, if you are finding that you’re experiencing a lot of muscle soreness, you need to listen to your body and take a rest d...

Social media is an important part of our lives in the 21 st century. Nearly every activity we do has become tied to it in some way, including exercise. For example, many of us use socially-networked apps to log workouts at the fitness center, regularly post our fitness tracker stats to Facebook, or take pictures of ourselves after a sweaty workout for the benefit of Instagram. Socially media can be good for your exercise habits, but it also has some potential dangers, as well. Consider the following examples and ask yourself what role social media plays in your fitness habits. The benefits of social media: greater fitness knowledge, stronger community Social media has given us amazing access to information about workout programs and techniques, fitness tips, diets, nutrition, and health products. This means that, with just a fitness gym membership, you can build a better you without the additional expense of a personal trainer, boutique fitness classes, or a dietician. Secondly, havin...

Don’t you admire athletes who push themselves to victory despite injuries, sickness, and unfavorable odds? Do you wonder how they do it? Although each situation is unique, there’s at least one common denominator in the most inspiring victories: mental toughness. If you can’t get your head in the game, it’s hard to accomplish anything – no matter how prepared you are. Your body may capable of pushing through a tough workout, but is your mindset helping or hurting you? Some people are born with more drive than others, but the good news is that, just like any muscle in your body, you can build mental strength and endurance to carry you through the toughest challenges. Here are some practical ways to improve your mental toughness for better results, both in and outside the fitness gym. Continuously set daily and long-term goals and make plans to accomplish them. If you don’t know what you’re working toward, it’s hard to stay motivated. Our minds are geared to look forward to specific achie...