Not getting enough sleep is common, because we are all staying up late and getting up early. However, your lack of sleep could be what’s holding you back from your weight loss goals.
When your body is sleep deprived, your metabolism is actually slower due to a rise in the hormone Ghrelin. This is the hormone that tells your body when to eat and when it is sleep deprived. More Ghrelin in your body means more weight gain.
Danielle V. Zacamy, MHA/MHE USAT Level I Triathlon Coach
1: Increase your overall fitness and health. Training for a triathlon increases your cardiovascular, brain and bone health.
2: It’s a great goal and builds self-confidence: Completing a triathlon is such an achievement. It takes a lot of training and determination. Achieving something that challenges you and takes you out of your comfort zone is such a great feeling.
Joe Fatale, Physical Therapist with Rehab Connection
Do you sit for a long period of time at work or at home?
Research has linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also seems to increase the risk of death from cardiovascular disease and...more
If you’re looking for a gym near Haddon Heights, Haddonfield, or South Jersey, you have many options. You’ve probably seen a lot of advertising for trendy national chains, and their prices and promises can be tempting. Instead, you might want to consider a family owned gym like Royal Fitness. Family owned gyms offer a welcoming, supportive environment for people of all ages and fitness levels. In addition, membership at a family owned gym...more
1. Keep a food journal.
This will help you stay accountable to maintain healthy eating habits.
Learn to measure portions and read nutrition labels. My favorite food tracker app is Fooducate.
2. Be realistic.
What do you need to do to adhere to your new eating plan?
If the changes feel too drastic, consider a more realistic plan. Maybe start by replacing one bad habit with a good one. For example, replace your...more
Finding motivation to go to the gym isn’t always easy, and there are many reasons that can make it difficult. If you’re new to exercise, or just looking for a new routine, Royal Fitness is a great place to start. We offer a successful personal training program that can help you reach your fitness goals. Hiring a personal trainer is a smart idea for beginners looking to feel comfortable in the gym, or for seasoned visitors looking to shake up...more
Swimming is one of the best ways to cool off in the summer. Getting in the water is fun and enjoyable but knowing how to swim well is a necessity. As a parent, encouraging your children to swim is a worthwhile goal and a huge accomplishment. However, many parents wonder when the best time is to enroll their child in swim lessons. Learn more about when to get your child started, and sign up for a swimming lesson at our South Jersey gym today!...more
Functional Training incorporates core strength and mobility. Instead of isolating one muscle group (Example - bicep curl), Functional Training incorporates the entire body moving through several plans. (Example - woodchop). The benefits of this style of working out include:
*Increases the ease of everyday life
*Increases your strength and endurance
*Time efficient workout - burns calories and builds muscle
Trying to get in shape can be a daunting task, especially if it's been a while since you've stepped foot in a gym or fitness center. One major issue for many people is the fear of embarrassment, as the last thing you want to do is step into a class that's far too difficult and end up leaving the class feeling worse about your level of health and fitness that you did before. Luckily, Royal Fitness offers a range of group exercises classes that...more
If you've been looking for new opportunities to exercise and get active in the South Jersey area, then you've found the right place. Don't settle for your average high-cost big box gym. At Royal Fitness, we offer a variety of Senior Exercise Classes daily to get you up and moving and engaged in an active community all for a low price. We're even offering an intro month offer of only $25 for unlimited group exercise classes, so you can...more
Many people make a New Year's resolution to work out more, but time constraints and other factors like being unsure of where to start may get in your way. If you need some motivation to begin or get back on track with a workout plan, group exercise classes at Royal Fitness in South Jersey may be the solution for you. Read on to learn why we’re the best gym for group exercise classes in South Jersey.
Are you on the hunt for the best local gym in South Jersey? Look no further than Royal Fitness. Our members routinely pick us as the best South Jersey gym because we offer so many services and amenities that go beyond what you'll find at other fitness centers. Why settle for a big box gym that offers no customer service, that has few or no group exercise classes, or machines and weights that have dozens of people waiting in line for their...more
Looking to join a gym in South Jersey? While there are many options available, joining a gym with group exercise classes has many benefits, and can help you meet your individual fitness goals. At Royal Fitness, we have plenty of awesome exercise classes to help you get into shape and have a huge class schedule so you find a class time that fits into your busy routine. Check out our schedule online today, and keep reading to see just some of...more
With the start of the new year, we often pledge these grand resolutions, only to drop them after
a few days. So this year, how about we keep it simple and take small steps, one at a time.
My challenge is to start drinking green tea one to two times a day. The benefits of green tea*
Weight loss helper
Free radical destroyer
We all see how gyms fill up come January 2nd and a month later the New Year’s crowd is already gone.
Here are a few tips to keep you on track and help you reach your fitness goals.
Create a plan - Find at least 3 days a week and a certain time that will work for you each week. By committing to the same time and day each week it is easier to create lasting habits.
Running can be a great addition to your fitness plan. If done properly, you can
increase your distance and speed by using the correct form.
Here are 5 areas to focus on to help your running style.
1. Running Posture -Hold your head high, centered between your shoulders, and your back straight. Focus your gaze ahead of you instead of straight down. Relax your jaw and neck. Keep your shoulders relaxed and parallel to the...more
Over my 10 years of personal training a common misconception I hear over and over again is woman believing that weight training is only for men. Many women believe that they will look like a bodybuilder or linebacker if they start a weight training program and that simply is not the case. Here 4 areas women can benefit from by starting a simple weight training program.
1. Weight train can help to increase your lean muscle which will...more
To prep your body for a better 2017 Triathlon season, focus on the following: 1. Short and Intense workouts, short runs and bikes that boost lactate threshold and power. During the season, we focus mainly on volume because of time constraints but if you incorporate these types of intense workouts now, when the season begins, you will feel faster and stronger.
2. Weight training is one thing that should never be neglected yet is the...more
During the past month, stores having been filling their shelves with jumbo bags of Halloween
candy. Soon to be replaced by holiday treats. What's a girl or guy to do to resist these
The biggest problem with these sugary treats are they are addicting. They raise your insulin
levels and then drop them just as fast. And then we want more and can't stop!!
I like to share one of my favorite snacks to beat...more
I hear so many women say they want to be toned and have more defined arms or legs but they are afraid to lift weights for the fear of getting too big or bulky. Ladies, if you want cut arms, legs and abs, weight training is a great way to achieve that goal! Women are not able to get big because of our genetic makeup. Our bodies alone do not produce the amount of testosterone needed to get “big”. Since I’ve been bodybuilding, I’ve actually...more
FMS is the screening tool used to identify limitations or asymmetries in seven fundamental movement patterns that are key to functional movement quality in individuals with no current pain complaint or known musculoskeletal injury.
These movement patterns are designed to provide observable performance of basic loco motor, manipulative and stabilizing movements by placing an individual in extreme positions where weaknesses and...more
Exercise is not just about weight loss, aerobic capacity, and building muscle. Exercise can have a great impact on our mental health when done on a regular basis. Studies have shown that exercise can treat mild to moderate depression as well as antidepressants without the side effects.
Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being...more
Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application
SMR can be done with a variety of...more
Carole Howley, Head Trainer
1. Keep a food journal.
This will help you stay accountable to maintain healthy eating habits. Learn to measure portions and read nutrition labels. My favorite food tracker app is Fooducate.
2. Be realistic.
What do you need to do to adhere to your new eating plan? If the changes feel too drastic, consider a more realistic plan. Maybe start by replacing one bad habit with a good...more
1. Slow onset of pain in the shoulder and upper arm area
2. Pain, swelling and tenderness in the shoulder (rotator cuff pain is generally located in the front of the shoulder)
3. Pain and stiffness when raising and lowering the arm
4. Pain during both periods of activity and rest
5. Difficulty sleeping on the shouldermore
Running around the yard or playing kickball with friends is the essence of what it means to be a kid. They are gaining aerobic fitness, strength, social skills and much more just by playing. Pick 2-4 of these moves per day and Set small goals for results.
1. Skipping: Perform in place or moving. In place skip for 30 seconds.
2. Single Legged Hops: Perform in place or moving. In place hop for 1 min
3. Jumping Jacks: Perform...more
1. Stronger athletes use less energy.
When athletes can generate more force and are more neuromuscular efficient, they’ll use less energy to complete each task required of them during competition. The ability to generate large amounts of force and neuromuscular efficiency are both products of powerlifting type training.
There are ways to increase metabolic rate without having to sacrifice precious time. Save yourself the headache of figuring out meal plans and calorie counting and just incorporate these 10 snack ideas into your daily intake. You may be surprised at how easy it is to lose weight if you just eat mindfully! Eating clean is a big part of your weight loss.
- Apples-are quick and easy to grab even if you’re rushing out the door to get to...
Looking to try your first Triathlon this year and scratch it off your bucket list? Royal Fitness offers an extensive program geared for beginners starting in March 2016. This program offers many benefits; including basic training for swimming, cycling, and running. Learn proper nutrition for your pre and post training while practicing fundamentals of the race. The training you will receive from Fitness Director Danni Zacamy emphasizes...more
Royal Fitness, located in Barrington, NJ has been serving the fitness needs of South Jersey residents since 1979. Our family owned club is the premier gym in Camden County, providing a variety of strength training and cardiovascular equipment, a salt water pool, and classes including Yoga, Zumba, Boot Camp, Pilates, Cycling, Kickbox and more. Our members, many who reside in Haddonfield, Haddon Heights, Barrington, Audubon, Bellmawr and...more