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Covid has put many of your fitness goals on a backburner. Now with gyms opening up, you can slowly start your fitness journey, once again. Getting back into gyms again safely and taking measures to minimize your risk of catching the virus should be your top priority. 

Let’s have a look at a few tips and measures that you can adopt when you get back to the gym.

Choosing the gym

You need to check out the facilities of the gym and weigh your options. See whether they are following the protocols laid out by the Centre For Disease Control. Are they following the routine temperature checks, checking for your symptoms? Do they follow the masking protocol and social distancing? If the personal trainers at OC are following COVID protocols?

If the gym offers online classes as an option, that’s a great deal too. This will give you the choice to attend virtual classes from your home on a couple days and attend the gym on certain others, which will minimize your risk. 

Masking

Once you are at the gym, make sure that you are wearing a mask covering your nose and mouth at all times. It sure is uncomfortable, but it will not only protect you but also others around you from COVID. There has been a study that masking does not impact the heart rate, BP, and oxygen saturation of healthy individuals significantly. It is a good practice to bring disposable masks with you and change them routinely.

Social Distancing

Avoid areas of the gym with a high volume of foot traffic so that you can avoid catching the virus. Being in areas and using machines where there is least crowded environment is essential. Avoid going into the gym at peak hours and ask the staff when the gym is relatively empty so you can do your workout more freely.

Water

Avoid drinking the water from the filter installed at the gym as it is used by a lot of people.

Bring your own water from home so that you can make sure it is safe. 

Cleaning Equipment

Although sanitizers are provided in the gym, to be safe, bring wet wipes to clean your workout equipment before and after you complete it. You will be less likely to catch or spread the virus as a result of this.

These suggestions will assist you in getting back on track at the gym in a safe manner. At Jungle Fitness, our gym in Orange County, we strictly adhere to the CDC standards and follow social distancing norms. Come and see for yourself.

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The fitness industry is completely saturated. There are so many fitness studios across the country and many are still opening up. There is no dearth of choices when it comes to hiring a fitness instructor or a gyms in orange county. But you need to be sure of getting the right coach. Here are the five things that will help you tell the difference between a good instructor and a bad one and will be helpful in making the right choice.

Friendly

A kind, warm and friendly instructor is what you should be looking for. They should give you their introduction and give you an overview of what you can expect during the training sessions. You need a coach around whom you are comfortable and can ask them anything reading your fitness challenges. As there are also online classes, you need to look at reviews from current and former clients to make your decision.

Pre-Screening

A good instructor always does your complete physical test before even starting training. This will include you filling in your complete medical history and letting them know about prior injuries or any health complications. This is basically so that they can tailor your program based on your ongoing fitness issues and not cause pain or worsen the problem. Even in online classes, the instructor should do the same via online forms and questionnaires.

Form

A good instructor checks for the way in which the client does the exercises and corrects them. They ensure that you are doing the workout the right way and not going to injure yourself while performing any exercise. Doing any exercise in its correct form and slowly is better than doing it wrong with more reps. Online class participants should be made to turn on their camera to show the instructor if they are doing the exercise correctly.

Demonstration

Before you do any exercise, the instructor should always demonstrate the right way to do it. They should show you the correct technique so that you can follow it the same way. You should be able to ask any questions you like during this process. You need to be clear on all the pointers to get good form.

These tips above should give you a good indicator of the traits of a good fitness instructor. Look for these and make a wise choice. At Jungle Fitness, our gym in Orange County , fitness coaches are well-trained and are willing to go the extra mile to help you along your fitness journey. Our fitness plans are customized for each client.

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Metabolism is a process where calories are converted to energy by the body. Your genes, gender, and age play a big role in how fast or slow your metabolism is. Metabolism drops as you age, but it can be increased if certain habits are dropped from your routine. Low metabolism leads to fat build-up as the calories you consume are not burned up completely, which leads to weight gain. But there are few things that contribute to lowering your metabolism and dropping them will increase exponentially.

Morning Meal

Never skip a meal when you wake up. As the metabolism slows down as you sleep, eating right after you wake up will help you in burning more calories. If you miss the meal in the morning the body goes into conservation mode and will conserve energy and reduce the metabolism. A healthy breakfast will intimate to your body that there’s plenty where that came from and it can burn calories normally.

Sitting

Your health is affected if you are sitting for extended periods of time. Here, your body goes into conservation mode, and your metabolism slows down. Blood sugar and blood pressure problems can also be caused by a decrease in metabolism. After every half-hour, get up and stroll about for a few minutes. A simple walk around the block every now and then is beneficial.

Strength Exercises

People focus on cardio to increase their metabolism. This is true that a higher number of calories are burned during cardio, but this elevated burn returns to normal quickly. Strength training keeps your metabolism higher for longer and due to the increase in muscle mass over time, the metabolism permanently stays high. Higher active muscle tissue is directly translated to a higher metabolic rate. You can hire a personal trainer in Orange county to help with your daily exercise routine

Stress

Stress plays a big factor in your metabolism. Cortisol is produced when your stress level rises. This cortisol increases your craving for unhealthy food and it also affects your willingness to exercise and sleep patterns. These things have a negative effect on your metabolism. Therefore, controlling your stress levels is important.

Regular exercise helps to maintain a high metabolism level. You can join our gym in Orange County – Jungle fitness. We have experienced trainers who will guide you in your fitness journey. We take care of your entire fitness schedule taking into consideration your long-term fitness goals.

You can join a gym in Orange County, if you live around that area.

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For almost the entirety of the pandemic, gyms, indoor exercise classes have been deemed a no-go zone. They are considered a very high-risk area where you can easily catch the virus. This was mostly due to the closed space and limited ventilation and because people are breathing a lot heavier.

Once you get your vaccine shot, you can get back to getting your sweat on. So what should you do to get back to your regimen, which you followed before the pandemic? These are a few health and fitness guidelines you should follow.

Examine your health

Once you’ve had your vaccinations, it’s time to reschedule your health checks, which have been on hold for the entire year. Before you start your workout regimen, consult your doctor for a comprehensive health checkup to see if any issue needs to be addressed. Health checkup is important as you need to know if you are fit and healthy to start vigorous workouts.

Group Classes

According to the CDC, people who have been fully vaccinated can gather, meet, or work out without wearing a mask, whether it is indoors or outdoors. These guidelines include group exercise classes, such as fitness classes. So you can now join back to your yoga classes, walking groups, sports, and games. This development has given a lot of people extreme joy, where they can finally spend time with their family. 

The Gym

Gyms are still one of those semi-safe spaces that are in transition. Each bootcamp orange county facility has its own rules that need to be followed till the time everyone is vaccinated. A lot of gyms allow entry only to people who are vaccinated. If your gym does not have this policy, make sure to wear a mask and keep a hand sanitizer handy. If you are going to use the treadmill or cycling machine, see whether there is enough ventilation and there is sufficient distance between machines. Sanitize the machine before and after you use it. Cycling and running are safer forms of exercise in an open space than in an indoor space. 

Getting back to the gym might make you nervous after the pandemic. At Jungle Fitnessgyms in orange county) we make sure this transition is easy and safe. Our personal trainers in Orange County are all vaccinated and follow the COVID protocol. We have elevated our cleaning procedures to keep our facility clean at all times. Sanitizers and disinfectant sprays are kept handy in every area of the facility. Our staff follow the best practices provided by the CDC guidelines.

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Losing weight is not the difficult part, keeping it off is the part that can get tricky. A lifestyle change is what is essentially required to keep your weight under control. A whole load of crash diets and workout routines can help you lose some weight, but most people gain it back when they stop. There can be various reasons why this is happening. Let us have a look at a few bootcamp orange county services.

Nutrition 

A good diet with essential nutrition is very important to keep the weight off. What you eat is the most important factor in your weight loss journey. You need to skip the sauces and keep your sweet cravings to a minimum. A diet with regular protein intake should be a part of your daily intake. Also, try and reduce sodium intake to minimize bloating.

Working Out

Another reason why most people don’t lose weight is that they don’t exercise enough. Not exercising enough reduces your metabolism. Movement is important, as it increases your metabolism, and your body burns more calories at rest as well. As you work out regularly, and regulate your diet, your junk food cravings will reduce, and your body will start craving proper meals. 

Diet

The current diet that you are following may be too hard to follow. Are you following a calorie deficit diet? Is your goal lower than half your daily recommended calorie intake? This type of diet is very hard to follow as it increases your cravings. You will be hungry all the time and once you stop the diet, all the weight which you had lost will be back.

Controlling Your Portion

You must limit the amount of servings you eat. You may be unaware that, despite the fact that you use olive oil in your cooking, it includes a lot of calories. Sauces and oil are high in calories, so use as little as possible. Ingredients in your food might be increasing the calories that you eat. 

Maintaining weight loss includes a proper fitness routine and a healthy diet. You can join Jungle Fitness that has gyms in orange county. You can take the assistance of a personal trainer in Orange County or Irvine. Jungle Fitness’ professional and trained personal trainers will assist you with your workout regimen. We will assist you in reducing the chances of injuries while still achieving your workout objectives in a timely manner.

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Most people concentrate only on their chest, arms, and abs as they are the most visible and neglect their back. In fact, the back is one of the most important areas which needs your attention in your regular workout routine. Without a strong upper back and shoulders, a big chest looks ridiculous. Training your back muscles will help prevent injuries to other areas and also help you lift more weights. You can join a gym in Orange County and work with a personal trainer. Let’s get into a few back exercises which you can include in your workout routine.

Renegade Row

The renegade row is sort of similar to a dumbbell row in which you maximize your position. It’s basically a plank with alternate dumbbell pull. To do this correctly, start with a lesser weight and using your lats pull your dumbbell towards your chest and then back to the ground alternatively. Renegade Row will improve your core strength and also help with balance.

Kettlebell Swings

Kettle swings can help you build a strong back quickly. Stand a little wider than shoulder-width apart and lean forward whilst bending your knees. Hold the handles with both hands and lift up while keeping your back straight. Swing the kettlebell from between your legs to about shoulder height. Keep your arms straight and then go back down and repeat. Use only your lats and not your biceps while performing this exercise. Kettlebell can work on your core and also your posterior chain.

Pull Up


This exercise can be done using any sturdy bar or a pull-up station. Hold the bar shoulder-width apart with your palms facing away from you while your arms are fully stretched. Move your elbows towards your hips while you squeeze your shoulder blades and move your chips above the bar. Slowly come back down in a steady manner. Pull Ups will improve your lats and help you gain a wider chest as well.


Barbell Deadlift


This is an essential exercise for anyone wanting a stronger back. Hold the barbell shoulder-width apart. Bend your knees and keep your back straight and chest up. Look forward, keep your shoulder up and then lift the barbell. Keep the bar near your body and lift up to your thighs and go back down. Always keep your back straight, as a curved back can cause an injury. Barbells build strong legs, back, shoulders, and arms as well.

Strengthening back muscles is important to reduce back pain. If you’re new to doing exercises, it is best to get help. If you live in Orange County, you can hire a personal trainer in OC. A bootcamp irvine fitness can guide you with the right exercise routine. Exercising regularly can prevent injury, improve stability, and flexibility. 

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Do you go to the gym regularly? If that’s a yes, it’s fantastic and is quite an achievement. Working out regularly will keep you physically fit and keep you in a better place mentally. A fitness journey is not easy and smooth all the time. There will be ups and downs, and there can be injuries as well. Let us look at some of the common injuries that can occur and how you can prevent them.

Joint Injuries

Failing to warm up before a workout is one of the major reasons your joints can get injured. When performing complex exercises where a lot of muscles are involved, warming up and then cooling down after should be the prerequisite. Keep proper form and prevent your body from misaligning and also straightening your muscles. If lifting weights, don’t lift weights that are too heavy for you. 

Runner’s Knee

If you love to run on the treadmill, you are susceptible to this injury. The injury is caused due to the misalignment of the kneecap. The cartilage in the kneecap becomes inflamed and causes discomfort. Over time the cartilage wears down and can cause pain when you put pressure on the knee. Also known as patellofemoral knee syndrome, the pain can increase over time if not treated. The most common reason for this is overtraining and not listening to the slight irritations that occur in the body. Don’t put too much weight on the knee if you are feeling any form of discomfort.

Anterior Pelvic Tilt

If you feel pain in your back, whether it is upper or lower or your legs, your pelvis might be the problem. This can be caused if you sit for too long or also if your posture is not correct during exercises. One of the major causes is the incorrectly done squats, where your body position is imbalanced. To prevent this from happening, don’t lift too much weight. Also, make sure your form is right, and you do the exercises slowly by joining bootcamp orange county.

Getting injuries is very common during your workout journey. If you are looking for the best affordable personal trainer in Orange County, CA, join Jungle Fitness. Our personal trainers in OC are experienced and certified who can help you in your workout routine. We will help you minimize the risk of injury and also help you reach your workout goals in a swift manner.

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Trainers in the gym give personal assistance to clients. Many people just head to the gym without having any knowledge of how to approach their fitness goals. Exercise is an activity that requires a planned and streamlined approach to achieve good results. Our personal trainers in OC and Irvine are well equipped with skills and knowledge to develop an overall strategy to help the clients. 

 

 Here are the 5 reasons to opt for a personal trainer:

 

  • Perfect Form –

When you look at others exercising it looks easy. But it is essential to have the proper form and technique to target the right muscles. When your form is wrong it can cause injury to your muscles. A personal trainer will correct your posture and form while teaching you how to perform each exercise correctly.

 

 

  • Motivate and Challenge

 

When you are working out on your own, you can fall into the trap tedious workout routines. A fitness trainer mixes all your routines and gives you challenging workouts. Also, they push you whilst you’re working out to achieve better results on your workout each time.

 

  • Keep Realistic Goals

 

When you workout without any experience of the gym, you may try to keep your fitness goals too high. These high goals are at times impossible to achieve and constant failure can demotivate you. This can turn into a vicious cycle where a lot of people stop working out altogether. A trainer can set you up with realistic targets which you can achieve following certain routines. 

 

  • Fat Loss

 

If it is your first time in the gym, you may feel that lifting weights or just doing cardio will get rid of the excess fat, and at the same time, increase muscle. You need to follow a proper exercise regimen, or you may end up increasing muscle without having lost any fat. On the other hand, you could be doing too much cardio, which could counteract all your muscle gain. A personal trainer will make a balanced workout plan to increase muscle and reduce fat at the same time.

 

  • Better Results

 

A lot of people start to workout on the cardio machine when they enter the gym. Some take a long time on a few machines and don’t complete their workout in the ideal time.Personal trainers are important as they can ensure that you complete each machine workout in a set time frame, thereby maximizing your time with the best workout. Also, it’s good to have a trainer, if you are one of those people who want maximum in a limited amount of time  

If you are looking for a personal trainer in Irvine who can help meet your fitness goals, Jungle Fitness is the right place for you. We have some of the best gyms in Orange County. We also conduct regular boot camps in Orange County. Get in touch with us today and reach your fitness goals faster.

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Learn the best compound workout for beginners or those who are rejoining their fitness routine after a long and tiresome lockdown. 

What Are Compound Exercises?

Compound workouts are at the core of a variety of wellness plans. They are exercises that work on multiple muscles at the same time. Bench press, push-up, squat, row, and lunge are all compound exercises. These exercises engage your entire core upper body as well as lower body whilst you do the exercise. Training multiple muscles at once gives your body a better workout and is an efficient use of your time in the gym.

The best compound exercises are:

Bodyweight Squat


The bodyweight squat is a basic movement of the body that strengthens and tones the lower body. It is the basis for developing strength and helps to build up proper mobility. If you want to ever be able to start doing barbell squats, starting out with the bodyweight variation is the start.

The Push-Up

The Push-up is a great exercise but it can be intimidating. It works a lot of vital muscles, and once you finish it makes you feel pretty accomplished. If your upper-body strength is not as developed as your lower-body strength it can be a tough exercise to perform. Learning to do a push up can completely transform your body.

The Inverted Bodyweight Row

The inverted row is the best workout for your pull muscles – back muscles, biceps, forearm, and all the stabilizer muscles. It is a core training staple that can build both the size and strength in your back without having to pick up additional weights. When you master the inverted row, your lats will increase fairly quickly and result in a bigger and functionally stronger back.

The Pull-Up

The pull-up is always overwhelming for a lot of people. Very few workouts can strengthen your whole upper body, core, and enhance your balance, the way classic pull ups can do. It’s one of the most significant building block workouts in the gym, useful to all, including bodybuilders and general fitness enthusiasts.

Bodyweight Dip

Bodyweight dip is an effective, multiple joint exercise and is considered one of the best bodyweight exercises you can do. The exercise is ideal for building muscle mass and strength in both the chest and the arms.

If you want an exact blueprint for working out, join Jungle Fitness, one of the best gyms in Orange county and let our personal trainers in Irvine help you on your way to your fitness goals. 

 

Want to feel more energetic, fitter, and happier – workout regularly. Physical exercise is a critical aspect of fitness and well-being. Sure, it can improve your physical health and even add years to your life. You also feel more energetic throughout the day and feel more relaxed and positive. 

Exercise is known to benefit both physical health and mental health. Check out these seven ways regular exercise benefits your body.

Exercise Helps Improve Health Conditions  

Daily exercise is beneficial for your overall health, especially your heart health, in addition to managing your diabetes. You can also manage many health problems – depression, anxiety, many types of cancer, arthritis, blood pressure, cholesterol, and more.

Exercise is Great for Your Brain Health

Multiple studies have concluded that regular exercise leads to less depression, a sharper memory, and faster learning. Both physical and mental activity protects your cognitive skills, potentially lowering dementia risk. After a good workout, your mood also tends to improve.  

Exercise for a Glowing Skin

Cardio exercises increase circulation, spreading oxygen, and nutrients to the skin, and in-turn improves skin health and helps in the healing of wounds. Regular exercise also stimulates the body to produce the skin’s natural oils, which improve your complexion and helps your skin become smooth and supple.

Exercise Induces Weight Loss  

A regular workout routine complemented with the right diet plan is the quickest way for your body to lose weight and reshape. Cardio and strength training routines help rebuild your muscles while your body repairs the tears that occur when you lift weights, in-turn creating lean muscles.  

Exercise Good for Your Bone Health 

Exercise is important for treating and preventing bone-related problems such as osteoporosis. Exercise also improves coordination, balance and increases muscle strength, thereby improving overall health. Resistance and weight-bearing exercises like walking, jogging, hiking, climbing stairs, etc., work wonders for your bones.  

Exercise Helps Regulate Your Sleep 

Exercise helps with increasing sleep efficiency and sleep quality. Studies have shown that exercise enables people with insomnia to fall asleep faster and have better sleep quality. Daytime drowsiness is also reduced, and you don’t have to depend on sleep medications anymore.

Exercise Boosts Energy

If you are feeling low and tired throughout the day, try exercising. Regular, consistent exercise will slowly improve your mood and body endurance, making you feel energetic. Exercise delivers oxygen to all parts of your body and helps your cardio system work more efficiently.

You can start with a shorter workout time and slowly increase the fitness regimen. Taking the first step to fitness is half the battle won. Jungle Fitness and our personal trainers in Irvine can help achieve your fitness goals.

 

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How to Keep Your Workouts Warm at Gyms in Irvine

As the temperatures cool off here in Southern California, your workout motivation may be sinking as well. It can be tough to brave the cold in order to keep up your fitness habit. Especially since many gyms in Orange County are operating outdoors right now, you’ll be feeling the cold temperatures for your workout. If the winter weather has you in a slump, here are a couple of tips that will help you keep your workout from being a cold, miserable slog.

Build in Extra Warm Up Time

The cooler the weather is outside, the longer your body will need to warm up in order to perform effectively during your workout. Your standard warm-up should take you about ten to fifteen minutes, so adding in an extra five minutes or so will help to get your blood pumping faster. You can start off by walking around the area where you’ll be working out and performing some exercises that will help to activate the muscles you’ll be using for your workout. The more prepared your body is, the better you will feel once you’re breaking a sweat.

Add in Extra Layers

Another nifty way to make sure your workout doesn’t freeze you out is to start your workout at a Bootcamp in Irvine by wearing extra layers. As you get warmer and your body’s core temperature rises during the workout, you can remove layers as you feel comfortable. The added layers help your body to feel warmer at the start of your fitness activity so that the urge to head home and climb back into bed lessens. No matter what tricks you’re using to make your winter workouts bearable, the time and effort will be well worth it later on.

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Times of transition from one year to the next cause a lot of people to think more about their health and their fitness goals. If you have been giving some thought to your goals for the next year, here are a couple of questions that you can use to inform your decision.

Question #1: At the end of the year, what will I want to say that I did? 

While the gyms in Irvine may get a lot more sign-ups over the next month, many gym-goers  don’t visit the gym with a sense of purpose. Asking yourself what you want to say that you accomplished at the end of this year can help you decide where to focus your fitness efforts. Maybe you want to say that you conquered your anxiety this year. If so, why not make it your goal to start a yoga practice? Maybe you want to say that you ran a marathon this year. If that’s what would make you feel accomplished, start looking at marathon training plans and recommit to running.

Question #2: What is bothering me the most about my fitness?

Asking yourself about things that irritate you regarding your fitness may seem strange. However, this question gives you the opportunity to make some meaningful progress in areas that are bothering you. If you’re frustrated that you always work out alone, sign up for a bootcamp in Irvine and connect with other people while you break a sweat. If you are frustrated that you have lost a lot of fitness over the past few years, commit to regaining some of that fitness this year. Working on the things that annoy you can give you a real sense of achievement.

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While the holidays are a great time of year, they can also have a pretty negative impact on your fitness routines. If you’ve been spending more time eating leftovers than planning your workouts, you may have lost some of your fitness mojo. Here are a couple of tips to help you get back into the swing of prioritizing your health.

 Tip #1: Start With What You Enjoy Doing 

When you are struggling to find the motivation to fit in a workout, it’s always a good idea to start with workouts you enjoy. If you enjoy going to bootcamp in Orange County, sign up for a nearby socially distanced bootcamp. Do you enjoy lifting weights? Start in the weight room when you get back to the gym. It’s much easier to ease back into exercise when you start with activities that you enjoy doing. As you get into more of an established fitness routine again, it will become easier for you to try some things that are outside of your comfort zone.

 Tip #2: Think About How You Want to Feel 

Once you begin working out again, you can start making more workout planning decisions based on how you want to feel. Your personal trainer in Orange County may recommend for you to think about how you want to feel after completing your workout. Or your trainer may recommend that you plan your workouts and your fitness routine based on how you want to feel as a person. If you want to feel accomplished and pumped up, plan a workout that challenges you and involves new skills. If you want to burn off some stress and feel peaceful afterward, choose a workout activity that is familiar. 

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There’s no doubt that you can get in a good burn when you hit the gym. However, it’s also critical that you get that burn in a way that helps your body run smoothly, rather than hurting it. If you’ve been skipping a warmup, then you may be cheating yourself out of the optimal calorie burn, the optimal workout and even your optimal health. Here are 2 major reasons to add in a 5-10 minute warmup for each workout:

Reason #1: Less Chance of Injury

Your workouts at gyms in Orange County can increase your fitness and help you to lose weight or build muscle mass. You don’t want to have to slow that momentum down due to an injury. Warming up helps to prevent injuries by gradually increasing your body temperature. This leaves your muscles warmer and more flexible so that you’re less likely to strain or tear a muscle. Warmer body temperature also means that your tendons, ligaments and joints are better prepared for your workout. All of this preparation means less injuries and more momentum for you.

Reason #2: Better Oxygen Supply

Warming up also does great things for your circulation and your bloodstream. If you’re going to bootcamp in Irvine, completing a warmup dilates your blood vessels and gradually increases the blood volume that’s moving through your body. This means that you can perform at a higher level during your boot camp because your muscles are receiving a better supply of oxygen. A better supply of oxygen means your muscles perform more efficiently and you can get in a higher calorie burn and a better workout. While warming up seems like wasted time, you won’t regret taking the time to do it.