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Category: Health

Keeping our body healthy and strengthening our immune system should be our number one priority, our quality of life depends on our health. These last few months have been extremely difficult for so many of us to stay on top of our health, but we are here to help!

By now most of us are aware that hand-washing and physical distancing are key players in staying healthy. but what else can you do? Here are a few simple steps to help strengthen your immune system.

Eat Foods That Help Boost Immunity

The first food most people think of for boosting your immunity are those that are high in Vitamin C. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Citrus fruits like oranges, grapefruits, lemons and limes are the first that come to mind, but they aren’t the only food that is packed with this strong antioxidant. Another food that is high in vitamin C is red bell pepper. Red bell peppers contain almost 3 times more vitamin C than your typical orange, and they’re also a rich source of beta carotene!

Broccoli and spinach are two green super foods that are charged with vitamins, antioxidants and fiber. Garlic and ginger are two aromatics used in cooking that also help strengthen your immune system. Garlic has been shown to help boost your disease-fighting response of some types of white blood cells, while ginger has been shown to help fight inflammation.

Get Some Zzzz’s

Sleep may be the most underrated immune booster! Studies show that people who don’t get enough quality sleep are more likely to get sick and take longer to recover. While you sleep your body releases certain proteins which help you fight infection, inflammation, and stress. Also, when you aren’t getting enough sleep, infection-fighting antibodies are reduced leaving your immune system weakened.

How much sleep do you need to help promote a healthy immune system? Most adults need between 7-8 hours of good sleep each night.

Exercise, Exercise, Exercise!

Exercise not only improves your overall health by lowering blood pressure, controlling weight and improving cardiovascular health, it also plays a major role in improving your immune response! It does this by reducing inflammation and lowering your risk of illness. Basically, exercise does this by promoting good circulation which allows specialized immune cells to move throughout the body and do their job more effectively. Strength training specifically does this by increasing blood flow with every muscle contraction you make. Your 30-minute Loyalty Fitness workout will help circulate the number of immune cells throughout your body for up to 3 hours!

We know that getting back into the gym is a scary thing, which is why we are the best place for you to be! We are not a gym; we operate by appointment only and there is only 1 client and 1 trainer allowed in the studio at a time. Along with several other procedures to make it a safe environment before you enter the studio, we disinfect the entire space and take your temperature. Your healthy is our #1 priority!

Loyalty Fitness trainers are here to help you improve your fitness which can help boost your immunity. We also offer nutrition coaching along with our 30-minute strength training sessions which will help keep you healthy year-round.

No one likes back pain, yet nearly 80% of the population experiences it at some point in their lives. Our modern-day culture is designed to make us put unnecessary strain on our backs every day. Whether you work in an office and sit at a desk all day, or you’re moving, lifting, and twisting, there’s ample opportunity to become the unlucky recipient of back pain. Lower back pain in particular is one of the most common. Most causes of back pain are due to the joints, discs, and vertebrae – not chronic disease or infection. Thankfully, this means that you can take steps to help relieve your annoying and inconvenient back pain. One way to do so is through strength training for lower back pain.

Often when people think of working out for heart health, they think of cardio exercises. However, performing only cardiovascular exercises like cycling, running, and swimming may not be providing the full capacity of heart-healthy benefits and it can be tough on your joints. Strength training vs. cardio for heart health has been studied in depth, and many understand that performing both as part of a well-rounded fitness regimen can provide a slew of benefits. Certain styles of strength training, like our super-slow method, can even provide training benefits similar to the typical cardio exercise. How is that possible? When you push muscles to fatigue is when the cardiovascular system kicks in.

Everyone knows that physical activity can benefit your body, but did you know that it can affect your brain, too? There are a myriad of benefits of physical activity when it comes to mental health. In fact, studies looking at exactly how physical health affects mental health have proven that being consistently active can ward off signs and symptoms of depression and make for an overall more positive picture of mental health. Vice versa, a healthy mental state can improve your physical being as well.


As we celebrate mothers this month, May is the perfect time to focus on weight training for women’s weight loss. Many women believe that cardio is the only path to weight loss and that weight lifting will add bulk to their frames. However, that’s a misconception! Strength training builds lean muscle tissue that tones and shapes your body, helps you lose weight, and doesn’t add bulk but instead makes you look leaner! Weight training is often associated with big, muscle-bound bodies pumping iron – however, the super-slow strength training offered at Loyalty Fitness tones and shapes your body without building too much bulk.

One of the many benefits of strength training is that it can improve your cholesterol by both lowering bad cholesterol (LDL) and increasing good cholesterol (HDL). In years past, people thought that all cholesterol was bad, but today we know that Low-density lipoproteins, or LDL cholesterols are the bad guys while high-density lipoproteins, or HDL, are the heroes. LDL is the culprit for clogging arteries and causing serious health issues. While genetics plays a role in your combination of cholesterol, there are things you can do, like strength training, to improve your levels.