Five Bergen County Fitness Professionals Share Their Tips for Health and Wellness

Fitness  / 

We’ve all had to learn to do a lot on our own in this past year. We’ve had to figure out Zoom, how to teach our kids, how to keep masks on little (and big) faces, and how to make a meal out of pantry staples and a rind of cheese after the Instacart delivery got delayed. One thing we don’t want to figure out on our own is how to make the most of the precious work out time we manage to carve out for ourselves. These top Bergen County trainers and fitness professionals from Flow Yoga, Retro Fitness, Body by Juli, Let Loose and Burn (TNT) have put together their advice for the best ways to make your work out count.


Rachel Vassak, Co-Owner, Flow Yoga: 

Just move. Not only for fitness, but to boost endorphins and improve your mood. Pick a form of movement that you love doing so you look forward to taking that time for yourself every day. Then, find a like-minded community that will help you feel supported on the path to mind, body and spiritual health. Practicing yoga or working out with friends or an instructor you have fun with – even online – helps you stay motivated and show up for yourself, even on those days when you’d rather stay in bed (we all have them!). Speaking of bed, before you get out of yours, start your day with a moment of gratitude. It’s so easy to think about what we’d like to change about ourselves or our world, but take a moment to appreciate your amazing body and something about this amazing life. It will provide the shift in perspective we all need. Then spread your gratitude outward by supporting your neighbors who own local businesses and they will be grateful too! For more information: or on Facebook and Instagram


Daine Chang, Head Trainer, Retro Fitness: 

Plan your workout. Smart workouts lead to better outcomes and fewer injuries. So, plan to warm up your muscles gently and do a few great functional movements before stretching. Stretching a cold muscle can cause you to pull that muscle or injure it in some way. Stretch after the muscle is warm, during or after a workout. Then, plan to do a total body workout to burn more calories, build lean muscle mass and reduce body fat. Finish your workout with 15 or 20 minutes of cardio for more body fat reduction. Then (and this is the part we can really get behind), plan to eat a meal 30 minutes to an hour after you workout. You’ll want this meal to consist of protein and fiber to repair your body and keep you full. For more information: or @retrofitnesstenafly.



Juli Liporace, Owner, Body by Juli:

Make sure you eat. Weight loss isn’t just about exercise. Nutrition is just as important if not more so! And, though it seems counterintuitive, eating the right foods actually increases weight loss. So, eat portioned meals of protein, healthy carbohydrates and healthy fats. Eat smaller meals more frequently to keep your blood sugar stable and your metabolism revving. Drink plenty of water to curb your appetite and keep you hydrated and feeling full. Then, once your body has been fully fueled, exercise with a mix of strength training and cardiovascular exercise to truly transform your body. For more information: or @juliliporace_ifbbpro on Instagram or


Let Loose:

Stretch it out. To get the most of your workout, your joints, muscles and connective tissue must be in their best working condition. Innovative Stretching will help increase range of motion, improve posture, relieve chronic pain, improve muscle activation and increase relaxation. You’ll see improvement in your flexibility and posture after just one 30 or 60 minute therapy session. Innovative Stretching can help athletes prevent injury, recover faster, relieve sore muscles and increase mobility and speed. For more information or to book your first session: or visit Let Loose on Instagram or Facebook.


Mike Nunziato, Certified Strength & Conditioning Specialist, Burn (TNT):

Stay fit…Do HIIT. None of us have a lot of time so we need the most effective, efficient workout we can get. The big plus with a HIIT (High Intensity Interval Training) workout is that it can be done at home for those of us who are still not comfortable heading to a gym or fitness center. Before you start any type of HIIT workout, make sure you are well hydrated and have the proper footwear. Don’t do more than 4 HIIT circuits in a week, especially if you are new to this kind of workout. Start by doing 30 seconds of work and then resting for 15 seconds. As your fitness level increases, you can increase the work time and decrease the rest time. But don’t overdo it! Be Safe & Stay Fit! For more information:, Instagram or Facebook

BONUS: Sample Beginner HIIT workout! 

Perform 2-3 sets of each movement – get as many reps as you can in the 30 seconds. Then rest for 15 seconds.

Jumping Jacks
Kneeling Push-Ups
Low Plank Holds
Air Squats
High Plank Holds
Mountain Climbers
Jump Squats

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