Expert Advice

Outdoor Workouts: Benefits and Safety Tips for Summer Exercise

Published by Brian Hernandez on August 5, 2026 | Leave a response

Summer is one of the best times of year to take your fitness routine outside. Longer daylight hours, warmer temperatures, and access to local parks, trails, and recreational areas make outdoor activity an appealing option for many people. Whether you enjoy walking, running, cycling, hiking, or outdoor strength training, exercising outside can provide both physical and mental health benefits.

At VIP Fitness Center, serving Englewood Cliffs, NJ, and communities throughout Bergen County, we encourage members to stay active year-round while taking the necessary precautions to exercise safely during the summer months.

Popular outdoor workouts in Englewood Cliffs and Bergen County include:

Walking and power walking
Jogging and running
Cycling
Hiking local trails
Outdoor boot camps
Bodyweight training
Recreational sports
Park-based fitness sessions

By incorporating outdoor workouts into your weekly routine, you can add variety while continuing to work toward your health and fitness goals.

Mental Health Benefits of Outdoor Exercise

One of the biggest advantages of outdoor exercise is its positive impact on mental well-being. Spending time in nature and green spaces has been associated with lower stress levels and improved mood.

Benefits may include:

Reduced feelings of stress and anxiety
Improved focus and concentration
Better overall mood
Increased energy levels
Greater workout enjoyment
Enhanced motivation to stay consistent

Many people report feeling more refreshed and mentally energized after exercising outdoors compared to indoor workouts.

Exercise Earlier or Later in the Day

Summer temperatures in Bergen County can become quite high during midday hours. Exercising during the coolest parts of the day can significantly reduce your risk of overheating.

Consider scheduling your workouts:

Early in the morning
In the evening after sunset begins
During shaded portions of the day

Avoiding peak afternoon heat can help reduce:

Heat stress
Excessive sweating
Fatigue
Dehydration
Performance decline

Many outdoor fitness enthusiasts find morning workouts especially beneficial because temperatures are cooler and energy levels are often higher.

Stay Hydrated Before, During, and After Exercise

Hydration is one of the most important aspects of safe summer exercise. Your body loses fluids through sweat, and those losses increase significantly in hot and humid weather.

To maintain proper hydration:

Drink water before your workout
Carry water with you during exercise
Replenish fluids afterward
Consider electrolyte replacement during longer workouts
Monitor urine color as a hydration indicator

Even mild dehydration can negatively affect performance, endurance, and recovery.

Watch for Signs of Heat-Related Illness

When participating in outdoor workouts in Englewood Cliffs, NJ, it’s important to recognize warning signs that your body may be struggling with the heat.

Symptoms can include:

Dizziness
Headache
Nausea
Excessive fatigue
Muscle cramps
Rapid heartbeat
Confusion

If you experience any of these symptoms, stop exercising immediately, move to a cool area, hydrate, and seek medical attention if symptoms persist.

Know When Indoor Exercise Is the Better Choice

While outdoor workouts offer many benefits, there are days when indoor exercise is the safer option. High temperatures, excessive humidity, poor air quality, or severe weather conditions can increase health risks.

On particularly hot summer days, a climate-controlled fitness facility provides a safe environment to continue training without exposing yourself to extreme conditions.

At VIP Fitness Center, members can enjoy a comfortable workout environment while maintaining consistency with their fitness routines regardless of outdoor weather conditions.

Combining Indoor and Outdoor Training for Best Results

Many fitness experts recommend combining indoor and outdoor workouts throughout the summer. Outdoor activities can add enjoyment and variety, while indoor training allows for structured strength training, cardiovascular exercise, and recovery sessions.

This balanced approach can help you:

Avoid workout burnout
Reduce weather-related interruptions
Improve overall fitness
Maintain consistency
Support long-term health goals

The Bottom Line

Outdoor workouts are an excellent way to stay active during the summer months. From improved mood and increased Vitamin D production to greater workout enjoyment, outdoor exercise offers numerous benefits for residents of Englewood Cliffs and Bergen County.

By exercising during cooler hours, staying hydrated, wearing appropriate clothing, and paying attention to weather conditions, you can safely enjoy outdoor fitness all season long.

For more information about fitness programs, personal training, and healthy summer exercise strategies, contact VIP Fitness Center – Englewood Cliffs today.

Posted in Expert Advice, Fitness & Wellness, Lifestyle

Why You’re Not Seeing Results at the Gym

Published by Brian Hernandez on May 21, 2026 | Leave a response

You’re going to the gym.

You’re putting in the effort.

But nothing seems to be changing.

For many adults in Ridgefield and throughout Bergen County, this is one of the most frustrating parts of a fitness journey. You’re doing “something,” but not seeing results.

At VIP Fitness Center, we help members identify what’s holding them back — and more importantly, how to fix it.

If your workouts aren’t producing results, one (or more) of these factors is likely the reason.

Lack of Progressive Overload

One of the most common reasons for stalled progress is doing the same workout over and over again.

If you’re lifting the same weights…
Doing the same number of reps…
Following the same routine for months…

Your body has already adapted.

Progressive overload — gradually increasing the challenge — is essential for improvement.

This can include:

Increasing weight
Increasing reps
Increasing sets
Improving control and tempo

At VIP Fitness Center serving Ridgefield, every program is structured with progression in mind. Without it, results plateau.

Inconsistent Training Schedule

Consistency is more important than intensity.

Many people train hard for a week, then miss several workouts the next week. That inconsistency disrupts progress.

For adults in Bergen County balancing busy schedules, a realistic routine is key.

Three consistent workouts per week will produce better results than six workouts one week and zero the next.

Consistency builds momentum — and momentum drives results.

Poor Nutrition Habits

You can’t out-train poor nutrition.

If your goal is fat loss, but your calorie intake remains too high, progress will stall.

If your goal is muscle gain, but protein intake is too low, growth will be limited.

Common nutrition issues include:

Underestimating portion sizes
Skipping meals and overeating later
Not consuming enough protein
Weekend overconsumption

At VIP Fitness Center in Bergen County, we emphasize simple, sustainable nutrition habits rather than restrictive dieting.

Lack of Intensity

Sometimes, the issue isn’t the program — it’s effort level.

As workouts become familiar, intensity often decreases.

Ask yourself:

Am I pushing close to fatigue?
Am I challenging myself each session?
Am I increasing weight over time?

If workouts feel easy, your body has no reason to adapt.

Not Enough Recovery

Progress doesn’t happen during workouts — it happens during recovery.

If you’re:

Sleeping poorly
Training excessively
Not taking rest days

Your body may not be recovering properly.

This can lead to fatigue, reduced performance, and stalled results.

Adults in Ridgefield with high-stress jobs often underestimate the impact of sleep and recovery on fitness progress.

Lack of Structure

Random workouts produce random results.

Many people in Bergen County follow:

Online workouts
Social media routines
Inconsistent programs

Without a structured plan, it’s difficult to track progress or ensure balanced training.

At VIP Fitness Center, structured programming eliminates guesswork and creates a clear path forward.

Unrealistic Expectations

Progress takes time.

Many people expect visible changes within a few weeks.

In reality:

Strength gains may appear first
Body composition changes take time
Sustainable fat loss is gradual

Setting realistic expectations prevents frustration and keeps you consistent.

The Solution: A Structured, Consistent Approach

If you’re not seeing results, it doesn’t mean you’re failing.

It means something needs adjustment.

Focus on:

Progressive strength training
Consistent weekly workouts
Balanced nutrition
Adequate recovery
Long-term commitment

For residents in Ridgefield and throughout Bergen County, professional guidance can accelerate this process significantly.

Small changes create big results.

For more information, contact VIP Fitness Center Ridgefield NJ.

Posted in Expert Advice, Motivation, Personal Training

The Hidden Benefits of Strength Training Beyond Weight Loss

Published by Brian Hernandez on March 28, 2026 | Leave a response

When people begin strength training, weight loss is often the primary goal.

But the benefits of resistance training extend far beyond changes on the scale.

Adults throughout Fort Lee and Bergen County who incorporate strength training into their routines often experience improvements in energy, posture, mobility, and long-term health.

At VIP Fitness Center, we encourage members to look beyond weight and recognize the full range of benefits that strength training provides.

Improved Metabolic Health

Strength training helps regulate blood sugar levels and improves insulin sensitivity.

This supports metabolic stability and can reduce risk factors associated with chronic conditions.

Better Posture and Reduced Back Pain

Modern lifestyles often involve long hours sitting.

Strengthening the back, core, and shoulders improves posture and reduces strain on the spine.

Increased Bone Density

Resistance training stimulates bone growth and helps prevent age-related bone loss.

This is particularly important for adults over 40.

Greater Functional Strength

Strength training improves daily activities such as lifting groceries, climbing stairs, and maintaining balance.

These improvements enhance overall quality of life.

Long-Term Longevity

Research consistently shows that maintaining muscle mass is associated with improved longevity and reduced risk of injury.

For residents of Fort Lee and Bergen County seeking sustainable health improvements, strength training is one of the most effective strategies available.

For more information, contact us today about Strength Training.

Posted in Expert Advice, Personal Training

Pasta With Mushroom & Asparagus Recipe

Published by Brian Hernandez on October 7, 2015 | Leave a response

Pasta is such a versatile dish; one can have it for breakfast or as an evening snack or a meal. You can serve it as a main course or pair it with soup for a light and fulfilling meal. It’s easy to make and you can add any flavor or ingredients, vegetables as per your choice. This recipe serves two people and takes just 35 minutes to prepare.

What You’ll Need:

1 cup farelle pasta stoned ground whole wheat
½ cup mushrooms
6-8 cherry tomatoes, sliced
3-4 asparagus stalks
2 tablespoon grape seed oil
salt and pepper to taste

Let’s Cook!

1. Boil four cups of water, add pasta to boiling water.

2. Add 1 tablespoon salt and let it cook for 15-20 minutes or until cooked, then turn off the heat and drain the excess water.

3. Heat a pan with oil, add the garlic and mushrooms, then sauté for 5 minutes.

4. Add the asparagus and sauté for 5 minutes.

5. Add the pasta, salt and pepper.

6. Add the tomatoes and sauté for 5 minutes.

7.Serve warm. It tastes great as it is and can also be enjoyed with other mixed veggies of your choice.

Posted in Expert Advice, Fitness, Nutrition Tips & Strategies, Weight Loss Tips Tagged recipe

HIIT Bodyweight Workout

Published by Brian Hernandez on October 3, 2015 | Leave a response

HIIT (High Intensity Interval Training) is a fast, efficient style of fitness training that involves alternating between periods of high intensity and periods of medium to low intensity exertion for between 5 minutes and 30 minutes. Bodyweight training is a simple but effective form of fitness training that boosts your cardiovascular fitness and strength levels without using any equipment. This HIIT bodyweight workout combines these two styles of training and allows you to enjoy all the benefits they provide.

It contains 10 exercises and each exercise should be performed for 20 seconds at a high intensity and then followed by a 10 second rest. The standard workout can be completed in 5 minutes but if you want a longer or more challenging workout, simply repeat the 10 exercises as many times as you like. The section below contains instructions for each of the 10 exercises.

Exercise 1 – Push Ups

Push ups are a great bodyweight exercise for strengthening the muscles in your arms, back, chest and shoulders. To perform push ups, follow the instructions below:

Kneel down and put your hands on the ground, making sure that they’re in line with your chest and about a shoulder width apart.
Straighten your legs out behind you, support your body on your hands and toes, tighten your core muscles and straighten your back.
Bend your elbows and lower your body down toward the ground, stopping when your nose touches the ground.
Straighten your elbows and lift your body back up to the starting position.
Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
Rest for 10 seconds and move onto the next exercise.

Click Here For A Video Demonstration Of Push Ups

Exercise 2 – Burpees

Burpees are one of the most effective bodyweight exercises and help to boost your cardiovascular fitness while also strengthening all the muscles in your body. To perform burpees, follow the instructions below:

Bend your knees and put your hands on the ground, making sure that they’re in line with your chest and about a shoulder width apart.
Kick your legs out behind you and bend your elbows, stopping when your nose touches the ground.
Straighten your elbows, kick your legs back in, stand up and jump in the air.
When you land, repeat steps 1-3 for as many repetitions as you can manage within 20 seconds.
Rest for 10 seconds and then move onto the next exercise.

Exercise 3 – Jumping Jacks

Jumping jacks are a simplistic bodyweight exercise and also very efficient at burning body fat. To perform jumping jacks, follow the instructions below:

Stand up straight with your feet together and your hands by your side.
Jump in the air, kick your feet out to the side, lift your hands above your head and hold this position as you land.
Jump in the air, bring your feet back together, lower your hands back down to your side and hold this position as you land.
Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
Rest for 10 seconds and then move onto the next exercise.

Exercise 4 – Squats

Squats are the ultimate bodyweight exercise for strengthening and toning your legs and butt. To perform squats, follow the instructions below:

Stand up straight with your feet a shoulder width apart and your arms out straight in front of you.
Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
Straighten your legs and lift your body back up to the starting position.
Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
Rest for 10 seconds and then move onto the next exercise.

Exercise 5 – Jump Squats

Jump squats are an explosive alternative to regular squats that add a jump to the end of the movement. To perform jump squats, follow the instructions below:

Stand up straight with your feet a shoulder width apart and your arms out straight in front of you.
Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
Straighten your legs and lift your body back up to the starting position, then jump in the air as high as you can.
Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
Rest for 10 seconds and then move onto the next exercise.
Exercise 6 – High Knees

High knees are a top bodyweight exercise for enhancing your cardiovascular fitness levels. To perform high knees, follow the instructions below:

Stand up straight and then lift your right leg up to hip height and your left arm up to shoulder height.
Lower your right leg back down to the ground and your left arm back down to your side.
Lift your left leg up to hip height and your right arm up to shoulder height.
Lower your left leg back down to the ground and your right arm back down to your side.
Repeat steps 1-4 for as many repetitions as you can manage within 20 seconds.
Rest for 10 seconds and then move onto the next exercise.

Exercise 7 – Planks

Planks are a fantastic bodyweight exercise for tightening and toning your core muscles. To perform planks, follow the instructions below:

Kneel down on the ground and then put your forearms on the ground so that they are parallel with your head.
Straighten your legs, raise your knees off the ground and balance your body on your toes and forearms.
Once you have your balance, tighten your core muscles and hold the plank position for 20 seconds.
Rest for 10 seconds and then move onto the next exercise.

Exercise 8 – Mountain Climbers

Mountain climbers strengthen and tone the muscles in your lower body while also improving your cardiovascular fitness. To perform mountain climbers, follow the instructions below:

Bend your legs and put your hands on the ground, making sure that they’re about a shoulder width apart.
Straighten your right leg out behind you, bend your left leg and point your butt up toward the ceiling.
Jump both feet off the ground simultaneously and switch your leg position so that your left leg is now straight out behind you and your right leg is now bent.
Jump both feet off the ground simultaneously and switch your leg position so that your right leg is now straight out behind you and your left leg is now bent.
Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
Rest for 10 seconds and then move onto the next exercise.

Exercise 9 – Sprints

Sprints help to develop your speed and reflexes while also blasting through calories. To perform sprints, follow the instructions below:

Find an open space of at least 50 meters.
Sprint across the open space, then turn and sprint back.
Continue doing relay sprints for 20 seconds.
Rest for 10 seconds and then move onto the next exercise.

Exercise 10 – Lunges

Lunges are another excellent bodyweight exercise for your legs and butt. To perform lunges, follow the instructions below:

Stand up straight and place your hands on your hips.
Take a long step forward with your left leg, bend both of your knees and lower your body down toward the ground, stopping just before your right knee touches the ground.
Slowly straighten both knees and step back to the starting position.
Take a long step forward with your right leg, bend both of your knees and lower your body down toward the ground, stopping just before your left knee touches the ground.
Straighten both knees and step back to the starting position.
Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
Rest for 10 seconds and then move onto the next exercise or complete the workout.

Workout Summary Chart

Phase	Exercise	Time (seconds)
1	Push Ups	20
2	Rest	10
3	Burpees	20
4	Rest	10
5	Jumping Jacks	20
6	Rest	10
7	Squats	20
8	Rest	10
9	Jump Squats	20
10	Rest	10
11	High Knees	20
12	Rest	10
13	Planks	20
14	Rest	10
15	Mountain Climbers	20
16	Rest	10
17	Sprints	20
18	Rest	10
19	Lunges	20
20	Rest	10

With this HIIT bodyweight workout you can build up your muscles and blast through calories. The best part is that since it requires no equipment, it can be performed anytime and anywhere. Simply memorize the 10 exercises and then whenever you have a few minutes to spare during the day, complete a quick HIIT bodyweight workout routine. You can use the recommendations below to find a workout duration that’s right for you:

For a 5 minute workout, complete phases 1-20 once
For a 10 minute workout, complete phases 1-20 twice
For a 15 minute workout, complete phases 1-20 three times
For a 20 minute workout, complete phases 1-20 four times
For a 25 minute workout, complete phases 1-20 five times
For a 30 minute workout, complete phases 1-20 six times

Posted in Expert Advice, Fitness Workouts, Personal Training

Sizzling Chicken Mushroom Recipe

Published by Brian Hernandez on September 30, 2015 | Leave a response

Want a new idea to use your sizzling plate or stove top griller? Why not try this easy peasy chicken for a no-fuss crowd pleaser meal for your grilling party? It will make your cooking time really sizzle!

What You Will Need:

½ pound chicken breast, cut into strips
½ cup button mushrooms, sliced
½ cup frozen green peas, thawed
½ cup water
1 tablespoon soy sauce
A pinch of ground black pepper
1 heaping teaspoon cornstarch
1 teaspoon onion powder

Lets Get the Chicken Sizzling!

1. Make sure you got all of your ingredients ready to go.

2.Heat your sizzling plate over high heat and grill the chicken on it until cooked.

3. Add the mushrooms and the peas and cook for 3 minutes.

4. To make the sauce or the gravy, mix together the water, soy sauce, ground pepper, onion powder and cornstarch.

5. Pour over the chicken, mushrooms and peas mixture. It will thicken immediately. Take off the heat and serve.

6. The dish easily serves two persons and the recipe can be easily doubled to feed more. Enjoy!

Posted in Expert Advice, Nutrition Tips & Strategies Tagged recipe

Top 5 Healthy Hydration Tips

Published by Brian Hernandez on September 26, 2015 | Leave a response

If you’ve been interested in health and fitness for a while then one piece of advice that you’re likely to have heard over and over again is to ‘drink at least 8 glasses of water per day’. While this is sound advice, there’s a lot more to staying healthy while you hydrate than just drinking water. In this article I’m going to be taking a deeper look at healthy hydration and listing five of the best tips for staying healthy as you rehydrate.

Tip 1 – Consume The Equivalent Of 8 Glasses Of Water Per Day

As mentioned above, many health and fitness publications recommend drinking eight glasses of water per day. However, what most of these publications fail to state is that you can consume this water in any form. So if you’re finding drinking eight glasses of water per day difficult, try getting some of your water from other sources such as black tea, coffee, green tea, water rich fruits or water rich vegetables. Not only does this add variety and stop you getting bored when trying to hit your water target but it also allows you to fill up on plenty of other health boosting nutrients in the process.

Tip 2 – Mix Up Your Water Intake With Coffee & Tea

Black tea, coffee and green tea are all excellent ways to top up your water levels and stay hydrated. In addition to this, all of these drinks contain a number of health boosting nutrients. Black tea and green tea contain high levels of flavan-3-ols which fight allergies, boost your blood heath, protect against chronic disease, strengthen your immune system and much more. Coffee on the other hand is rich in hydroxycinnamic acids which reduce inflammation within the body, strengthen your bones and your heart, relieve chronic pain and much more. Therefore, by drinking coffee and tea you’ll not only prevent dehydration but you’ll also be able to enjoy all these health benefits.

Tip 3 – Avoid All Types Of Soda

Although it contains water, soda is something you need to avoid if you want to hydrate in a healthy way. Regular soda is loaded with sugar and by drinking it continuously, you’ll gain unwanted body fat. Diet soda doesn’t contain the calories or regular soda but it’s packed full of harmful chemicals which have numerous negative implications when it comes to your health. So if you’re currently drinking lots of soda, make some changes today and replace it with coffee, tea or water.

Tip 4 – Enjoy Water Rich Fruits & Vegetables

Water rich fruits and vegetables are another excellent way to fill up on water while also benefiting from numerous health boosting vitamins, minerals and phytonutrients. Most fruits and vegetables contain a good amount of water but if you’re looking for the best options in terms of hydration, go for broccoli (89% water), grapefruit (90% water), lettuce (96% water) and watermelon (91% water).

Tip 5 – Get A Drink Alarm App

One of the biggest reasons people find consuming the equivalent of eight glasses of water per day difficult is that they simply forget. They’re not used to drinking this volume of water and then once the day gets going, they get wrapped up in their usual routine and don’t follow through with their plans to stay hydrated. The good news is that there is a relatively simple solution to this problem – drink alarm apps.

Drinks alarm apps are simple smartphone applications that log your daily water intake and remind you to drink water throughout the day. They’re incredibly easy to use and once set up, all you have to do is confirm that you’ve drank water with each reminder and the app will take care of the rest. So if you find that your poor memory is often the reason you don’t get enough water, grab a drink alarm app today.

Summary

By following the tips above, you’ll not only provide your body with all the water it needs but you’ll also fill up on a range of health boosting nutrients and avoid excess liquid calories. In addition to this, you’ll be getting your water from plenty of different sources, so you’ll never get bored.

Posted in Expert Advice, Fitness, Motivations, Weight Loss Tips

HIIT Cardio Machine Workouts

Published by Brian Hernandez on September 19, 2015 | Leave a response

One of the biggest complaints people have about cardio machines is that they find the long, steady state workouts boring and unchallenging. However, with HIIT (High Intensity Interval Training), you can add some pace and excitement to your cardio machine based workouts. Keep reading for 3 of the best cardio machine HIIT workouts.

1 – HIIT Exercise Bike Workout

This simple HIIT exercise bike workout is fast, fun and varied. One of the best things about this workout is that despite its high intensity, it places very little pressure on your joints and allows you to enjoy an efficient workout without experiencing pain or swelling in your ankles, hips or knees.

The table below contains instructions for this HIIT exercise bike workout:

Phase	Intensity	Time (seconds)
1	High Intensity Cycling	10
2	Low Intensity Cycling	20
3	High Intensity Cycling	15
4	Low Intensity Cycling	20
5	High Intensity Cycling	20
6	Low Intensity Cycling	30
7	High Intensity Cycling	30
8	Low Intensity Cycling	20
9	High Intensity Cycling	30
10	Low Intensity Cycling	20
11	High Intensity Cycling	20
12	Low Intensity Cycling	15
13	High Intensity Cycling	20
14	Low Intensity Cycling	10
15	High Intensity Cycling	20

The workout itself is highly flexible and can take between 5 minutes and 30 minutes depending on how much time you have available. Simply follow the recommendations below to adjust the duration of this HIIT exercise bike workout:

For a 5 minute workout, complete phases 1-5 once
For a 10 minute workout, complete phases 1-15 twice
For a 15 minute workout, complete phases 1-15 three times
For a 20 minute workout, complete phases 1-15 four times
For a 25 minute workout, complete phases 1-15 five times
For a 30 minute workout, complete phases 1-15 six times

2 – HIIT Treadmill Speed Workout

If you want to increase your running speed, this HIIT treadmill speed workout is a great tool that takes only 15 minutes to complete. With just a couple of HIIT treadmill speed workouts each week, you’ll find that you’re able to sprint faster and longer than you ever have done before.

The table below contains instructions for this HIIT treadmill speed workout. If you can’t currently sprint at 15kph or can sprint faster than 15kph, begin the workout at your maximum sprint speed and adjust the other workout speeds accordingly:

Phase	Speed (kph)	Time (seconds)
1	15	10
2	5	30
3	15	20
4	5	30
5	15	30
6	5	30
7	14	10
8	5	30
9	14	20
10	5	30
11	14	30
12	5	30
13	13	10
14	5	30
15	13	20
16	5	30
17	13	30
18	5	30
19	12	10
20	5	30
21	12	20
22	5	30
23	12	30
24	5	30
25	11	10
26	5	30
27	11	20
28	5	30
29	11	30
30	5	30
31	15	10
32	5	30
33	15	20
34	5	30
35	15	30
36	5	30

3 – HIIT Treadmill Incline Workout

This treadmill HIIT incline workout is a fantastic alternative to the speed workout above that helps to develop your strength and stamina while running. It takes just 15 minutes to complete and is both fun and challenging.

The table below contains instructions for this HIIT treadmill speed workout:

Phase	Speed (kph)	Time (seconds)
1	15	10
2	5	30
3	15	20
4	5	30
5	15	30
6	5	30
7	14	10
8	5	30
9	14	20
10	5	30
11	14	30
12	5	30
13	13	10
14	5	30
15	13	20
16	5	30
17	13	30
18	5	30
19	12	10
20	5	30
21	12	20
22	5	30
23	12	30
24	5	30
25	11	10
26	5	30
27	11	20
28	5	30
29	11	30
30	5	30
31	15	10
32	5	30
33	15	20
34	5	30
35	15	30
36	5	30

Summary

With these 3 HIIT cardio machine workouts, you can breathe new life into a stale cardio routine, fire up the amount of calories you burn and complete your workouts in 30 minutes or less. So pick your favorite routine and take your cardiovascular fitness to the next level today.

Posted in Expert Advice, Fitness, Fitness Workouts, Personal Training

Full Body HIIT Weightlifting Workout

Published by Brian Hernandez on September 6, 2015 | Leave a response

Do you want to fire up your cardiovascular fitness levels while also strengthening and toning your muscles?

If so, you’ll love this full body HIIT (High Intensity Interval Training) weightlifting workout.

It includes 8 weightlifting moves which target all the muscles in your body and are performed at a

fast pace to give you a good cardio workout. To complete the workout, grab a set of light dumbbells

and an adjustable bench, then follow the instructions below. The standard workout takes just 4

minutes to complete but it can easily be extended by repeating the exercises.

Exercise 1 – Dumbbell Chest Press

The dumbbell chest press builds up your chest, shoulders and triceps. To perform the chest press, follow the instructions below:

Adjust the bench so that it’s flat.
Sit up straight on the bench, bend your knees and rest the dumbbells on top of them.
Lie back on the bench while lifting the dumbbells up above your chest.
Turn your palms forward and lower the dumbbells down toward your chest, stopping just before they touch your chest.
Press the dumbbells upward, stopping just before your arms fully lock.
Repeat steps 4-5 for as many repetitions as you can manage within 20 seconds.
Sit up, lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 2 – Dumbbell Overhead Tricep Extension

The dumbbell overhead tricep extension tones and strengthens your tricep muscles. To perform the dumbbell overhead tricep extension, follow the instructions below:

Stand up straight, hold a single dumbbell with both hands and then lift it up above your head.
Keep your elbows parallel with your shoulders, then bend your arms and lower the dumbbell down behind your head, stopping when your elbows are bent at a 90 degree angle.
Straighten your arms and lift the dumbbell back up to the starting position, stopping just before your arms fully lock.
Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
Lower the dumbbell down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 3 – Dumbbell Bent Over Row

The dumbbell bent over row works your upper back along with your arms and forearms. To perform the dumbbell bent over row, follow the instructions below:

Stand up straight and hold a dumbbell in each hand with your palms facing inward.
Bend forward at the waist until your chest is almost parallel with the ground while keeping your arms, legs and upper body straight.
Hold the dumbbells out in front of you until they are in line with your chest, bend your knees slightly, then bend your arms and raise the dumbbells up toward your chest, stopping once your arms are fully bent.
Straighten your arms and lower the dumbbells back down, stopping just before your arms fully lock.
Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 4 – Alternating Arm Dumbbell Bicep Curl

The alternating arm dumbbell bicep curl is a popular exercise that specifically targets your bicep muscles. To perform the alternating arm dumbbell bicep curl, follow the instructions below:

Stand up straight with a slight bend in your knees, hold a dumbbell in each hand with your palms facing forward and tuck your elbows into your body.
Bend your left arm and curl the dumbbell up toward your left shoulder, stopping once your left bicep muscle is fully flexed.
Straighten your left arm and lower the dumbbell back down to your side.
Bend your right arm and curl the dumbbell up toward your right shoulder, stopping once your right bicep muscle is fully flexed.
Straighten your right arm and lower the dumbbell back down to your side.
Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 5 – Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press is a fantastic compound exercise that primarily targets your shoulders while also working your chest and arms. To perform the seated dumbbell shoulder press, follow the instructions below:

Adjust the bench so that it’s upright.
Sit up straight on the bench, bend your knees and rest the dumbbells on top of them.
Raise the dumbbells up above your shoulders and in line with the side of your head, making sure that your palms facing forward.
Straighten your arms and press the dumbbells up above your head, stopping just before the dumbbells touch.
Bend your arms and lower the dumbbells back down above your shoulders and in line with the side of your head.
Repeat steps 4-5 for as many repetitions as you can manage within 20 seconds.
Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 6 – Dumbbell Squat

The dumbbell squat is one of the most effective lower body exercises out there. To perform the dumbbell squat, follow the instructions below:

Stand up straight with a slight bend in your knees, hold a dumbbell in each hand with your palms facing inward and tuck your elbows into your body.
Bend your arms and curl the dumbbells up toward your shoulders, stopping once your biceps are fully flexed.
Hold the dumbbells in this position, bend your legs and lower your body down toward the ground, stopping when your butt is in line with your knees.
Straighten your legs and lift your body back up to the starting position.
Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
Lower the dumbbells onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 7 – Dumbbell Renegade Row

The dumbbell renegade row is a top exercise for your abs and lower back. To perform the dumbbell renegade row, follow the instructions below:

Put the dumbbells on the ground in front of you.
Kneel on the ground, put your hands on the dumbbells, straighten your arms, straighten your legs out behind you and tighten your core muscles.
Lift the left dumbbell off the ground, stopping when it’s in line with your chest.
Lower the left dumbbell back onto the ground.
Lift the right dumbbell off the ground, stopping when it’s in line with your chest.
Lower the right dumbbell back onto the ground.
Repeat steps 3-6 for as many repetitions as you can manage within 20 seconds.
Stand up, rest for 10 seconds and then move onto the next exercise or complete the workout.

Workout Summary Chart

Phase	Exercise	Time (seconds)
1	Dumbbell Chest Press	20
2	Rest	10
3	Dumbbell Overhead Tricep Extension	20
4	Rest	10
5	Dumbbell Bent Over Row	20
6	Rest	10
7	Alternating Arm Dumbbell Bicep Curl	20
8	Rest	10
9	Seated Dumbbell Shoulder Press	20
10	Rest	10
11	Dumbbell Squat	20
12	Rest	10
13	Dumbbell Renegade Row	20
14	Rest	10

I hope you like this full body HIIT dumbbell workout. For the best results, make sure you perform the workout a maximum of 3 times per week and give your body plenty of time to rest and recover between each workout. Don’t re-attempt the workout until your muscles feel fresh and fully recuperated. You can adjust the length of the workout using the instructions below:

For a 3.5 minute workout, complete phases 1-14 once
For a 7 minute workout, complete phases 1-14 twice
For a 10.5 minute workout, complete phases 1-14 three times
For a 14 minute workout, complete phases 1-14 four times
For a 17.5 minute workout, complete phases 1-14 five times
For a 21 minute workout, complete phases 1-14 six times
For a 24.5 minute workout, complete phases 1-14 seven times
For a 28 minute workout, complete phases 1-14 eight times

Posted in Expert Advice, Fitness, Fitness Workouts, Motivations, Personal Training

Top 5 Healthy Eating Tips for Bergen County Residents

Published by Brian Hernandez on July 28, 2015 | Leave a response

Most healthy eating advice focusses on counting calories and measuring portion sizes and ignores actual health. However, true healthy eating goes far beyond calorie restriction and involves providing your body with the essential nutrients it needs. These essential nutrients boost your energy levels, protect against chronic diseases, help your vital organs function and much more. Today I’m going to be helping you adapt your diet so that it contains fewer calories but is also packed full of health boosting nutrients by providing you with five top healthy eating tips.

Tip 1 – Fill Up On Vegetables

Vegetables are a great healthy eating choice for various reasons. First, they contain large amounts of water and help you stay hydrated. Second, they are packed full of fiber along with plenty of health boosting vitamins, minerals and phytonutrients. Finally, vegetables generally contain well below 100 calories per serving which makes them an excellent choice if you’re trying to lose weight. So if you want to stay healthy, make sure you’re eating multiple servings of vegetables throughout the day.

Tip 2 – Drink Healthy Hot Drinks

Healthy hot drinks (such as black tea, coffee and green tea) not only protect against dehydration but they’re also loaded with health boosting phytonutrients. These phytonutrients in black tea, coffee and green tea have countless health benefits some of which include protecting against chronic disease, boosting the health of your blood, strengthening your immune system and much more. By drinking healthy hot drinks regularly, you can take full advantage of these phytonutrients and enjoy all their health benefits.

Tip 3 – Enjoy Natural Marinated Meat & Fish

Fresh meat and fish are an excellent source of protein. However, if you’re eating them regularly, they can start to become bland and boring. One great way to get around this is by mixing up a range of healthy and natural marinades, soaking your meat or fish in them for a few hours and then cooking them as normal. Doing this will give the fish and meat you eat a whole new level of flavor and ensure that you have plenty of variety in your diet.

Tip 4 – Snack On Nuts & Seeds

Nuts and seeds are an excellent healthy snack for numerous reasons. They’re packed full of healthy fats which boost your brain, strengthen your heart, enhance your immune system and much more. In addition to this, they contain high levels of protein which helps to build, maintain and repair all your body’s cells. They’re also very filling and sure to keep you satisfied between meals. So if you’re currently snacking on candy, chocolate and chips between meals, swap them for nuts and seeds today and give your health a kick.

Tip 5 – Limit Processed Carbohydrates

Processed carbohydrates are probably the biggest barrier to healthy eating around with foods that contain large amounts of processed carbs being high in calories and low in nutrients. As a result, they do very little for your health but add lots of unnecessary calories to your diet which then get stored as excess body fat. So if you want to ensure that every meal you eat is healthy, think about the amounts of processed carbs it contains and where possible, choose meals that contain little or no processed carbs.

Summary

As you can see, a proper healthy eating strategy will help you lose weight and improve your overall health. So if you’re currently focused just on the quantity of foods that you eat, start making some changes today and use these five tips to improve the quality of the foods you eat as well.

Posted in Expert Advice, Fitness, Fitness Workouts, Motivations, Supplements, Weight Loss Tips