March, 2015
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By Juan Pla, Personal Training Supervisor

What you eat, or don't eat, to start your day may determine your energy levels and hunger for the entire day. May I suggest three ideas you can use to get a good health start tomorrow morning?

1. Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.

2. Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.

3. Take your nutrition to go. Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. They're a meal that's high in protein, dairy, and volume, and are very portable if you're in a hurry.


By Travis Mach, Personal Trainer

To train heavy or to not train heavy, that is the question

A common concern when exercising is that if someone trains with a heavier load (weight), they will assume a bulkier build. This misconception results in people often training in a manner to achieved a "toned" look because they are afraid of gaining muscle mass. Have no fear; I am here to point out the benefits of training with a heavier resistance! First, you will reach the physique of your desire faster because you will build muscle by lifting in a heavier manner. More muscle on your body will result in more calories burned and you will shed body fat faster than ever. Muscles formed from heavier resistance training are also protective for your health. The greater muscle mass you have, the greater your chance of survival from cancer. More muscle also means stronger bones and less risk of osteoporosis. Therefore, the next time you pick a set of dumbbells reach for the weights that challenge your body to the fullest and not just the ones you use regularly to go through the motions. Those heavier reps will transform your body in more ways than one. Of course, always be realistic with your limits. Now "Get to THE GYM" and lift heavy!

With Lisa Bruchalski, Group Fitness Director



Congratulations to the winners of our Group Fitness Challenge! These members took at least three classes per week in each studio. The goal of this challenge was to get members to try something different and get out of their comfort zone! One of our winners took her very first barre class! She said she probably would never have tried a barre class had she not been trying to win the challenge!

First Place Winner: Cheryl Dispoto - Cheryl won 2 personal training sessions with one of our premier trainers

Second & Third Place Winners: Robin Leibow and Alise Biondi - Robin and Alise each won a $25 credit to the juice bar.


man-adjusting-tie2.jpg Interested in Corporate Membership possibilities?
Contact a Membership Advisor at (201) 802-9399 to inquire about the possibility of a Corporate Partnership! 

I think he's been converted!! Some of you have had the pleasure of having Jeff Rivers take a Group Fitness class with you. Although he has been an avid GYM Rat, he had never really taken classes before. It makes me so happy to hear his feedback on both our instructors and members. If you are a Group Fitness junkie, you get it. The energy of a Group Fitness class is indescribable. Each class and instructor is so unique at THE GYM. We are fortunate to have such a professional and seasoned team of instructors that truly love to work on their craft. It's such a positive experience. If you haven't tried a class, you need to! We have a Group Fitness Program at THE GYM that is second to none!!

Montvale held its first trunk show this year. Athleta set up shop, showing off the new spring line. Members were so happy to be shopping again! We will also be bringing in a line of GYM Logo garments. We are so excited to be sharing these items with members and staff.

A Monthly Column by Training Supervisor, Tim Flournoy 


Obesogenic Food
Sometimes I feel like a hamster on a wheel when it comes to health in America. Every time I think I've figured it out something throws me a curve. I love studying nutrition and research materials from huge health organizations. They spend time and money researching the human body regarding matters that can be captured by the naked eye. Let me tell you in my short life some changes that have occurred - 46% of Americans were thin in 1990 and by 2012 52% of Americans were overweight. Depending who you are this may not be a bad thing. It just means that more people have access to food and health care has improved as well. As I said, in my short life time there have been many changes in the study of nutrition. Last week I read an article that Americans suffer from eating too much obesogenic food. That is such a recent term it confused my spell check. It means foods that promote excessive weight gain. Question: Doesn't all food promote weight gain if you consumer too much of it? Do the math. If you have been eating 1000 calories a day and you increased your calories by 100 per day in one year you would gain 10 pounds. That's the equivalent of 1 banana. It doesn't seem like much but in the course of 5 years that is 50 pounds. Does this mean that bananas are obesogenic? No, actually obesogenic describes foods that are high in sugar and fat, often processed food. At least 70% of these items are found in the center of the grocery store and in the places you choose to eat dinner. As I said in the past, I'm on a crusade to have everyone stop eating processed food. I'm not pressuring you to go cold turkey but reducing your consumption of processed food by 50% would make you look and feel great. The added bonus is that over time you may shed a few pounds as well.

If every day was perfect there would be nothing to look forward to.


Eat Well, Train Hard



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
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
4. Just before serving add cilantro and a squeeze of lemon juice.

Kink Salon