March, 2015
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Have you been following Jeff's Journey on our Facebook and Instagram pages? If not, you're missing out! Check it out today.

Facebook:  THE GYM Englewood
Instagram:  @thegymnj
Ken Herishen
"I like clients to have a challenging workout and also have some fun during their session. My experience as an athlete and as a coach has a strong influence on my personal training strategy with my clients."

To book a session with Ken, contact Customer Service!

Marvin Ronquillo
In the fitness world, your form is everything. The better your form, the better your results. When you step into THE GYM Fight Studio, it's no different. Boxing and Kickboxing interval training are great ways to burn calories but you've got to pay attention to your mechanics before you start blasting away.
Fighting Stance
Start with your left leg in front with your hands up and your chin down. Your knuckles will be as high as your eyebrows and you will be squeezing your ribcage with your elbows. With your abs flexed the whole time, you should feel like you did 50 crunches at the end of each round. Keeping those hands up while wearing 14 oz. boxing gloves  will put a nice burn on your shoulders. Stay on your toes and keep bouncing. You're going to feel the burn in your calves. All your strikes will come from this stance and you should return to this stance once you've executed your technique or combination.

If you have any questions, I can go into greater detail with you in my Small Group classes and Sport PT sessions at the Englewood location.

Come try Marvin in the Group Ex studio on Thursdays at 6am.
With Nurit Chasman, Group Fitness Director

Don't go back to basics! While we daydream of spring and the sunshine and warmer weather it will bring, our dedication to our bodies and ourselves never diminishes. We keep coming to THE GYM at all hours. March should be easier now that we made it together through that crazy February. Our bodies crave routine, so it's important to keep them guessing by trying new Group Exercise classes. Now's the time to try something new and different and shake up that routine. Check out our schedule now!


WINNERS: Group Fitness Challenge

Our January Group Fitness Challenge saw members mixing it up and trying classes in every studio. Many of you have really taken on yoga because of this challenge and have stayed committed. It's time for the rest of you to get out of your SPIN and strength class "comfort zone" and honor your body by introducing more Yoga and Pilates.

First place winner goes to Joanne Chang winning 2 personal training sessions

Second place winner goes to Cheryl Lasher winning a $25 juice bar credit.

And congratulations to all who participated in this challenge.

With Nir Davidov, Massage Therapist

It is amazing how quickly we forget winter aches and pains as soon as it gets a little warmer.
Like any other matter, our body in reaction to the cold condenses and shrinks while so often aches and pain arises from the effect.


Similarly,  in our work out, we initially start with a warm up to get the heart rate elevated and break a sweat to shed the cold grip off before we are ready to "get down to business "when it comes to intensity and duration of exercise.Yet most of us as soon as the game is over, we are done with the class, we rush out way to soon not allowing enough time for our muscles to recover from the amount of energy it just consumed simply because now our mind is immediately set on a different track of previous responsibilities, time and stress.


Muscle recovery usually takes 10-20 min after the work out, while the body cools down and it is important at this time to stretch the muscle fibers and keep it in motion so it will have enough time to flush out all its waste products to the blood stream and have them recharged with energy (so it is ready to function again) before blood vessels shrink back and will limit its supply according to different physical priorities.


Massage routines follow similar concept, we will warm up the muscles first then get the circulation deep enough to flush out lactic acid and waste products that sometimes "stick "in the muscle fibers while we engage it in relaxing movement. Think about it as if this is the grip of your mind that holds this tension at that part of your body, demanding its function and strength and in many cases it simply refuse to "let go".

Since we are so used to these tensions most of us completely neglect the amount of energy it consume by both ends mind and matter only until pain or fatigue is present.

One of the major benefits of massage is that your mind is now relaxing and releasing its grip from the muscles so on both ends you can relax and recharge it will keep you away from potential injuries and unnecessary stress.

Don't wait for the pain to be present, schedule your massage in advance as part of your routine

It will reconnect your mind with the physical soreness that are building up while your work your way towards your goals.


Enjoy spring.

No Excuses!
Ellen Warner

I am not a big fan of this weather. When I lived in the city, it was much easier for me to get out of the house. I didn't need to clean my sidewalk, I didn't have a driveway to shovel; In the elevator and out the front door. Now that I am a "suburbanite" it takes a bit longer to maneuver in the snow and ice. All I want is my time at The Gym. So what is a woman to do when she cannot leave her house? What am I do to when the snow and ice prevents me from my workout and my stress relief?

After to speaking to some of the trainers, I learned that shoveling, when done properly, is a great form of cardio. It is also good for the muscles in my arms and shoulders. I learned that once inside, I can use my steps for a cardio workout as well. I set my timer for 5 minute intervals and up and down I go. I feel my heart pumping and that is how I know it is working.  Those gallon bottles of water I have in my pantry? When held properly, make for a substitute kettle bell work out.  I have even used my canned food as mini-weights to work on upper body sculpting.  I know the canned vegetables and fruits are not as healthy as the fresh variety, but if I am not driving to The Gym in this weather, I am certainly not driving to the supermarket.

I thought I would be able to use living in a house as an excuse not to get my workouts in, but my friends at the gym have taught me that there are no excuses good enough to ignore what is good for me. Maybe next winter I will invest in snow tires!

GYM FIT with Rob Fieramosco
Fridays at 6am |  Purchase a package or drop in! 


Focused. Intense. Training. GYMFit is a structured total body training program that is designed to safely and effectively apply the principles of progressive overload to maximize your development of strength and conditioning. Built around the Work Out of the Day, GYMFit is designed by qualified professionals and will push you to un-paralleled levels of fitness while minimizing your risk of injury. Standardization through the WODs will allow you improve your fitness while achieving real, measurable results, all while remaining healthy and being empowered to overcome all physical obstacles.

Rachel Miller, IIN Certified Holistic Health, Wellness & Nutrition Coach
Email Rachel Here


little LENTILS


Lentils are the phytonutrient- and antioxidant-rich, mighty powerhouse VEGAN, starchy protein, in fact, lentils have 18 grams of protein per cup. Alkaline-forming and high in fiber, folic acid, iron, zinc, potassium and vitamin B6, these little legumes pack a potent plant-based nutritional punch.





Protein builds and repairs muscle tissue

Alkaline foods reduce acidity and inflammation in the body

Fiber helps keep bad cholesterol down, lowers risk of heart disease, helps to maintain a healthy weight by keeping you feeling fuller longer, aids in digestion and elimination of toxins, and stabilizes blood sugar levels


Folic acid helps improve moodiness and brain fog


Iron helps to carry oxygen through the body to aid with muscle and brain function, and prevents fatigue and anemia


Zinc boosts the immune system


Potassium is an electrolyte needed for smooth muscle contraction and it prevents muscle cramping


Vitamin B6 aids in healthy nervous system functions


As if those benefits aren't enough for you to want to add LENTILS into your weekly menu, they also are easy to prepare, versatile and delicious!


Check out the Moroccan Lentil Soup recipe, from Mama Chef Michelle, and TASTE for yourself.


Bon App�tit!




Enjoying the recipes we've been sharing?


Moroccan Lentil Soup

This soup is packed with protein Iron, Vitamin B & full of Fiber

Serves 12


3 tablespoons olive oil
2 onions chopped
4 carrots peeled and small dice
5 gloves of garlic minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 tablespoon fresh grated turmeric or 1 teaspoon ground
1/4 teaspoon cinnamon
1/4 teaspoon fresh ground pepper
6 cups water or Vegetable broth (your choice)
1 28oz can plum tomato chopped
1 medium cauliflower chopped
1 3/4 cup lentils
1 can chickpeas rinsed and drain
4 cups fresh spinach
1/2 cup fresh chopped cilantro
fresh lemon juice


1. Heat olive oil in a large Dutch oven over medium heat add onions carrots stirring occasionally, until soften about 5 minutes. Than add garlic wait a minute add cumin, coriander, turmeric, cinnamon and pepper.
2. Add water or broth cauliflower, lentils and tomatoes. Bring to a boil reduce heat and simmer for 50 minutes stirring occasionally.
3. Stir in chickpeas and spinach cook until spinach is wilted about 5 minutes.
4. Just before serving add cilantro and a squeeze of lemon juice.