Benefits of Meditation

There are endless benefits of meditation. If you’re not sure what meditation is, it is the practice of training your mind to assist you in focusing and helping you direct your thoughts.
Meditation has become more and more popular. Keep reading to find out the increasing benefits of this practice.


  • Reduce stress
  • Promote emotional health
  • Reduce anxiety
  • Increase focus and attention spans
  • Maybe reduce memory loss due to age
  • Increase positive feelings and generate kindness (reflection)
  • Develop a stronger understanding of yourself (self awareness)
  • Creation of mental discipline which can help with fighting addiction
  • Improve sleep through mindfulness-based practice
  • Helps control pain
  • Improve physical health and overtime can help decrease blood pressure
Meditation can be done anywhere without any special equipment and it can be used in addition to a healthy lifestyle.
Meditation has many benefits which help you improve your quality of life and can help you stay focused on your goals. Even if it’s just a few minutes a day the benefits of meditation are infinite!

Why do people fail to reach their fitness goals? 

Why do people fail to reach their fitness goals?

Here are the facts.  People invest money and sign contracts for gyms and fitness centers each year. More times than not, people do not go consistently; and because of that, they do not make progress when trying to achieve their fitness and weight loss goals.
Research shows that in each new year fitness centers and gyms see a significant increase in attendance and membership purchases. Come February, the attendance decreases significantly. Around 90%!

Here the top reasons why we fail at achieving our fitness goals:

  • Not knowing where to begin or what to do when working out.
  • Not setting appropriate or achievable goals.
  • Lack of consistency or follow through.
  • Not setting a deadline to accomplish an achievable goal.
  • Looking for that quick fix instead of putting in the time and effort to create a lifestyle change.

People see the most success with following a basic set of guidelines:

  • Track your progress.
  • Hold yourself accountable.
  • Get help from a certified personal trainer. One that will help you stay on track, as well as coach you in good fitness and wellness practices.
  • Set achievable goals.
NJ Fitness Pros has certified personal training specialists that are matched with you depending on your fitness and wellness needs. To develop personalized training plans and to get started, contact us today!
Photo by Danielle Cerullo on Unsplash

Is It Safe to Squat? What you need to know about Corrective Exercise

Is It Safe to Squat?

What you need to know about Corrective Exercise

You may have heard that squats can be considered a corrective exercise. But beware! Not all people are prepared to complete squats and weighted squats safely. Corrective exercises can be used to help improve the overall quality of movement, not only in workouts but in every day life.


•Be cautious when weight training and lifting at the gym. Pain and injury can come from poor form when completing exercises.
•Consult with a personal training.

Be aware:

Some injuries are caused by lifting too much weight or completing too many reps when you’re not aware of the correct form.

Did you know?:

Weight training is much more than big lifting.  It requires you to establish the best program for yourself, keeping your mobility and core strength in mind.
When cleared in the gym for squatting or lifting, then squat away. But if you’re dealing with pain, then consult with personal trainer to help you find safer and more appropriate alternatives to use while exercising.

New Years Resolutions: Quick Changes vs. Lifestyle Changes 

New Years Resolutions
Quick Changes vs. Lifestyle Changes 

At the start of the new year, many people have historically chosen their New Year’s resolution to be weight loss. People look to the quick or fad diets to achieve their goals. Although some fad diets can seem to work initially, research has shown that they are not effective for long-term results or success. To help maintain a healthier lifestyle avoid quick changes and set a goal that is attainable.

Here are some ways to create a lifestyle change that will not only support your New Year’s resolution, but also provide you with long-term success.
  • Consistent and regular exercise
  • Plan well-balanced and healthy meals
  • Increase sleep
  • Stay hydrated
To avoid injury while increasing your exercise, it is best to get a consultation with a professional personal trainer. A personal trainer can also assist you in remaining accountable, consistent and support increased results.

Healthy Holiday Tips, Tricks, and Recipes To Help Keep You On Track This Season!

Healthy Holiday Tips, Tricks, and Recipes To Help Keep You On Track This Season!

Getting through the holidays while maintaining your health and wellness can be a challenge. There is a lot of temptation with food and drink, as well as very busy schedules that can throw off your routine.

Here are some tips, tricks, and recipes to help you stay on track this holiday season.

  • Stay hydrated.
  • Make time for exercise.
  • Contribute a healthy dish to a party or gathering.
  • Choose drinks wisely: stick to low calorie and low / no sugar drinks.
  • Choose your splurges wisely: if you are looking to indulge a little, keep the portions small.
  • Eat until you are satisfied : avoid overeating.

Here are some nutritious recipes that are not only healthy, but delicious too!


Roasted Butternut Squash Brown Rice Holiday Salad 




•1/4 cup extra-virgin olive oil

•1 Tbsp. pure maple syrup

•2 Tbsp. apple cider vinegar

•1/2 tsp. sea salt

•1/4 tsp. black pepper



•5 cups butternut squash

•1 pear

•1/2 cup dried cranberries

•1/4 cup red onion

•2 1/2 cups fresh spinach

•1 bag brown rice

•fresh parsley

Directions: Preheat oven to 425 F. Place butternut squash on a rimmed baking sheet, spray with cooking spray and sprinkle on a dash of salt. Roast for about 30 minutes, and until tender. Prepare all other ingredients. Cook brown Success® Rice according to package instructions and in a large bowl, combine pear, cranberries, onion and spinach.Once squash and rice has cooked, transfer both to large bowl with other ingredients and stir so that spinach wilts slightly from the heat of the squash and rice. Pour dressing over the salad and toss gently to combine. Salad can be served warm, at room temperature, or chilled. Garnish with fresh parsley, if desired.


Cook Time: 30 Minutes

Total Time: 45 Minutes

Servings 7


Easy Holiday Roasted Vegetables with Pecans and Cranberries   


•1 lb. Brussels sprouts

•2 large carrots

•1 Tbsp. extra virgin olive oil

•1 Tbsp. balsamic vinegar

•1 Tbsp. maple syrup

•1 tsp. rosemary leaves

•1 tsp. thyme leaves

•1/2 cup pecans

•1/3 cup unsweetened dried cranberries

•sea salt

•cracked pepper

Directions: Preheat Oven to 400 F, Line baking sheet with parchment paper, mix ingredients (except pecans and cranberries) in a large bowl, Spread ingredients onto baking sheet. Bake for 20 minutes then stir veggies to help cook them evenly. Stir in Pecans and let bake for another 5-10 minutes (until veggies look caramelized and pecans are slightly toasted). Remove from oven and stir in cranberries. Serve while warm.

Cook Time: 30 Minutes

Total Time: 35 Minutes

Servings 4


recipes retrieved from:

Baby Boomers and Personal Training

Baby Boomers and Personal Training

Now that the baby boomer era is retiring, they are looking for ways to increase activity and maintain healthier lifestyles, which will aid with a prolonged and healthier life. 

Some key areas that are of concern or interest to baby boomers are stamina, endurance, and maintaining a more youthful appearance. 

More and more baby boomers are seeking consistent ways to achieve these goals. Personal training is the most sought after and effective way to do this! 

Top benefits of personal training for those in this age bracket are: 

  • Lower blood pressure
  • Decreased blood sugar levels
  • Improved bone density
  • Improved strength
  • Enhanced memory
  • Decreased risk for depression
  • Increased mobility

NJ Fitness Pros can help with all of your health, fitness, and wellness needs. Pairing you with the trainer that best fits your schedule and your desired outcome!


Top Fitness Trends of 2020!

There are so many reasons why you should invest in your health! Why wait until the new year to start your fitness goals! Get a jumpstart on your wellness before the holidays hit.

Here are the top five trends in Fitness for the new year.
  1. Functional Training
  2. Active Aging
  3. Nutrition
  4. Strength Training
  5. Personal Training
Functional training includes strength, balance, coordination and power, and range of motion and mobility. This type of training can be incorporated into many programs and is for a diverse group of individuals looking to improve their fitness goals.
Are you a Baby Boomer? Active aging may be unknown to many, however it is growing in importance throughout our society in a way that helps people to live longer.  When a poll was taken of this population many people didn’t wanna just live longer, but they wanted to live healthier for a longer! exercise can be seen as the best medicine when aging.
When thinking of nutrition, we think of diet, however a healthy lifestyle related to food consumption affects your well-being and it goes far beyond just a “diet”. Nutrition affects your mood, hormones, sleep, and overall performance. so making sure you have the correct nutrition impacts your overall health.
Strength training has changed throughout the years but the basis of this type of training I stay the same. strength training incorporates for the muscle which helps keep your joints supported and healthy. when done the correct way with the help of a personal trainer you can actually prevent injury and improve your physical appearance. Through the use of correct form and proper use of equipment, strength training positively impacts the overall improved health for all types of clients.
Personal training allows clients to feel safer, more comfortable, and confident in their workouts. Sticking with a fitness program and getting paired with the correct trainer allows clients to break through plateaus and remain consistent. personal training provided the client with a plan, education, motivation, consistency, and most importantly accountability.
NJ Fitness Pros can help with all of your health, fitness, and wellness needs. Pairing you with the trainer that best fits your schedule and your desired outcome!

Curious About Low Impact Cardio Options?!

Curious About Low Impact Cardio Options?!

There is a common misconception that low impact cardio is not as effective as higher impact workouts. It turns out, your body needs days and workouts where it is not “pounding the pavement”. On a day when your body needs a rest, choose a workout that is easier on your body and still gives you the cardiovascular benefits your body needs.

Low impact exercises are motions where one foot remains on the ground. These exercises are less impactful on joints and less hard on the body.

Here are some low impact exercise options for you to try!

  • Walking

  • Elliptical

  • Strength/Weight Training

  • StairMaster

  • Cycling

  • Indoor Rowing

  • Yoga

  • Pilates

  • TRX

  • Water Aerobics

  • Step Aerobics

  • Ballroom Dancing

Additional (Outdoor) Activities

  • Hiking and Rock Climbing

  • Kayaking

  • Tai Chi

  • Outdoor Yoga

  • Snowshoeing

  • Swimming

  • Golf

  • Rollerblading

  • Cross-Country Skiing

So remember, listen to your body and when you are in need of a less impactful workout and still want to remain active, aid your recovery and try a more “gentle” workout.

Contact NJFitnessPros for more information, blog topics, recipes, personal training, fitness, and healthy lifestyle ideas!Source:

What is Carb Cycling? And How Can it Help You Lose Fat?

Did you know carb cycling can help you lose fat? 

What is carb cycling?

Carb cycling is considered to be a high level nutritional strategy that is strategically planned to alter carbohydrate intake as a way to prevent a plateau in your weight loss or fat loss plan. The benefit of carb cycling is that it helps you maintain consistent workout performances; as well as, supporting you in maintaining a steady metabolism. 

It is important to know that carb cycling is beneficial and effective but it is recommended to be used for a short period of time.

Carb cycling is the process of restricting carbohydrates and then reintroducing them systematically. 

Carb cycling takes planning…

The long and the short of it is; many experts in this field recommend two days on and one day off. This can be done by getting carbohydrates from vegetables on your two “on days”. Your one “off day” should be used to reintroduce carbs into your diet in the form of quinoa, sweet potatoes, steel cut oats, brown rice, etc… 

The reason why this method is so effective is because you’re creating a caloric deficit and giving your metabolism what it needs to burn optimal calories. 

Following the rules below will assist you in planning and it will provide you an outline for success:

  1. It is important to eat 20-40 grams of protein at each meal.
  2. Load up on fiber filled vegetables (which can help keep you feeling fuller, longer)
  3. Include omega 3 fatty acids in your daily diet.
  4. Drink lots of water and stay away from any drinks that contain calories. Remember, you’re trying to create a caloric deficit.
  5. Season your food! Stay away from calorie filled sauces, this includes high calorie salad dressings. 
  6. Plan 5 to 7 meals a day and plan ahead! Meal prep is key if you do not have much time in your busy weeks to cook! 
  7. Consult with an expert on diet and exercise. For guidance and consistency with workouts and exercise, contact us for more information! We will help you get started on your effective weight loss journey!  For more information and updates on health and nutrition, follow us on Instagram and Facebook!@NJFitnessPros  Source:

Insulin Resistance: Can it affect your weight loss progress?


Some people may wonder, what insulin resistance is and how does this impact weight-loss progress?

Insulin resistance is when the body has an impaired response to insulin. This results in elevated levels of glucose in the blood. Also, the body’s ability to use insulin slowly declines.When insulin declines it may cause weight gain, diabetes, and additional medical problems like heart disease.

Don’t worry! There are ways to slow this process and avoid weight gain. According to the CDC’s National Diabetes Prevention Program, recommendations are to eat more healthy foods and well-balanced meals, as well as doing a minimum of 150 minutes of physical activity every week.

Researchers have found that weight loss of 5-7% has shown to be enough when increasing insulin sensitivity. That is a loss of about 8 pounds for someone who weighs around 150 pounds.

Stay “in the know” and check out or Luther blogs at:


Sources used for this article:

& Google dictionary