If you want to get in better shape this year, we encourage you to visit us for regular workouts, whether you enroll in a yoga class in Cherry Hill, NJ, or partake in a pulse-pounding cross training session at one of our other New Jersey locations. 

However, to really take your fitness to the next level in 2020, what you do outside the gym to take care of your body is just as important as the intensity of your physical activity. 

It’s easy to forget about rest and recovery while you’ve got your nose to the grindstone, and you’re chasing your goals. We’re all in such a hurry, in search of instant gratification, and the patience to back off and let our bodies heal and rejuvenate does not always come naturally.

You might be surprised at the difference a good recovery regimen can make in your overall health and wellness. Commit to the following three things in the new year, and see for yourself!


You need sleep. It’s that simple. In fact, experts recommend that adults sleep for at least seven hours a night to achieve optimal health. Sleep helps balance hormones, keeps the immune system strong, and allows muscles to repair themselves. All three of those things will boost your performance in the gym and encourage weight loss, not to mention put you in a better mood. 

We understand you’re busy, and it’s a challenge to get to bed at a decent time, but with a little bit of planning and discipline, you can pull it off. Try to set a strict bedtime for a week, and watch it turn into a habit. 


Water facilitates all the processes in the body and helps it function at maximum efficiency. Even the mildest dehydration can throw it all out of whack, affecting you both physically and mentally. If you’ve struggled to get your recommended water intake in the past — 3.7 liters for men and 2.7 liters for women — try carrying around a refillable bottle everywhere you go, especially to the gym. If water is too bland for your taste buds, try adding lemon, lime, or orange wedges. It’s also helpful to track your water intake on a cell phone app or fitness tracker to make sure you’re hydrating your body properly.


You’ve probably heard it said that “you can’t out-train a bad diet,” and while you might have gotten away with testing that theory as a youngster, it becomes more and more valid as we age. However, when trying to develop healthier eating habits, it’s important to avoid shortcuts and quick-fix solutions and opt for a plan that’s more sustainable in the long term. 

We’ve outlined some simple ways to start eating healthier in this infographic.

Along with regular exercise, sleep, hydration, and nutrition are the building blocks of good health and a better quality of life. At Kennedy Fitness: A Jefferson Health Affiliate, our team believes in a well-rounded approach to wellness for people of all ages. To find out more about our many programs and services, enroll in a fitness class, or sign your child up for swim lessons in Mt. Laurel, please feel free to contact us today.