JULY 4TH HOURS: 7AM-3PM
Summer is officially here, which means sunshine, social gatherings, and plenty of backyard BBQs. I know many of you are working hard toward your goals—hitting your workouts consistently (I see you out on the gym floor!) and focusing on eating well. But let’s be honest: BBQ season can feel like a challenge when you’re trying to lose weight or stay on track with healthy habits.
The good news? You can enjoy summer events, eat well, and stay on track without feeling restricted. Here’s how:
1. Don’t Arrive Starving
One of the biggest mistakes is showing up to a BBQ overly hungry. You’ll be more likely to overeat or crave high-calorie options if you try to severely restrict food intake all day, leading up to the event. Instead, try this:
✔️ Eat a balanced snack beforehand—think Greek yogurt with fruit, a handful of nuts, or some veggies with hummus.
✔️ This keeps your energy stable and helps you make mindful choices once you arrive.
2. Hydration is Your Secret Weapon
With the heat and extra activity, staying hydrated is essential—not just for health, but for appetite control too.
✔️ Aim for at least 8-10 cups of water daily, more if you’re working out or spending time in the sun.
✔️ Bring your water bottle to gatherings to ensure you have enough to drink and avoid sugary drinks that may be provided.
✔️ Swap sugary drinks for sparkling water with lime, or make homemade iced tea with minimal sweetener.
3. Smart BBQ Strategies (Without Depriving Yourself!)
You can enjoy BBQ food without feeling like you’re “off track”:
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Fill half your plate with veggies: Salads, grilled veggies, fruits, or crudités are your best friends.
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Choose protein first: Grilled chicken, fish, lean beef, helps keep you full longer. Go for that burger patty, chicken wings, or hot dogs to help get your protein in. While these items may have more fat in them, just moderate how much fat you end up eating for the entire day instead of avoiding these items all together.
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Be mindful with sides: It’s okay to have potato salad or chips—just keep portions in check and balance with protein and veggies.
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Enjoy your favorites, guilt-free: Love dessert or a cocktail? Have it, but skip the mindless snacking beforehand.
4. Keep Moving, But Rest Too
You’re crushing your workouts at THE GYM, and that momentum matters! During summer:
✔️ Stay active with walks, hikes, or games at gatherings.
✔️ But listen to your body—summer heat requires more rest and hydration to recover properly.
5. It’s a Lifestyle, Not a Diet
Remember, success comes from consistency, not perfection. One meal won’t derail your progress—what matters is your habits, most of the time. Enjoy the memories, fuel your body, and get back to your usual routine after the event. You can have your burger and reach your goals too. With smart choices, hydration, and a balanced mindset, this summer can be your healthiest—and most enjoyable—yet.
Need personalized nutrition support? Let’s chat! I’m here to help guide you.
See you at THE GYM!
TALK TO AMBER
What We Learned & How It Benefits You
Insights from THE GYM’s Exclusive Training Seminar
At THE GYM, we’re always looking for ways to grow—so we can help you grow too. Recently, our team of trainers had the opportunity to attend an exclusive in-house seminar focused on two key areas: building lean muscle and reducing body fat. The session was led by two industry experts: Dave Callari, our own Director of Training Education, and renowned nutritionist Alan Aragon.
What We Learned:
🔹 Building Muscle (Hypertrophy)
Dave broke down the science of muscle hypertrophy—the process of increasing lean muscle mass. He emphasized that results don’t happen by accident; they come from a smart, structured approach. Key training variables like load (weight), reps, sets, rest between sets, and recovery time between sessions all impact your results. Whether you’re using free weights, machines, resistance bands, or bodyweight exercises, it’s about training with intention and consistency.
🔹 Fat Loss & Nutrition
Alan focused on nutrition strategies that support both muscle growth and fat loss. The most important macronutrient? Protein.
• To build muscle: aim for 1–1.4 grams of protein per pound of your body weight.
• To lose fat: target 0.7–1 gram per pound of your goal body weight.
He also stressed the importance of realistic goal setting and the mental game—especially during plateaus. When progress stalls (which is totally normal), slight adjustments in exercise intensity, nutrition, or even taking a short diet break (3–7 days) can help reset both your body and mindset.
What This Means for You:
These takeaways directly impact the way we design and guide your training programs. Whether your goal is to gain strength, lose weight, or simply feel better in your body, we now have even more tools to help you get there—smarter and more sustainably.
If you’re ready to take your training to the next level, talk to one of our trainers. We’re here to help you create a plan that works for you, and support you every step of the way.
TRAIN WITH KEN
Fresh, bright, and bursting with flavor! This salad is summer on a plate.
Ingredients
• 4 cups fresh arugula
• 1 bunch asparagus, trimmed and grilled
• 1/2 cup sliced strawberries
• 1–2 balls of fresh burrata cheese
• 2 tbsp slivered almonds, toasted
• Balsamic glaze (to drizzle)
• Truffle oil (just a few drops on the burrata)
• Coarse sea salt (for finishing)
• Cracked black pepper
Instructions:
1 Grill the Asparagus:
Toss asparagus with a little olive oil, salt, and pepper. Grill on high heat for 2–3 minutes per side, until charred but still crisp. Let cool slightly, then slice into 2-inch pieces.
2 Toast the Almonds:
In a dry skillet over medium heat, toast the slivered almonds until golden and fragrant (about 3–4 minutes). Set aside to cool. Or use the ones from Trader Joe’s
3 Assemble the salad:
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On a large platter or shallow bowl, spread the arugula.
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Top with grilled asparagus, sliced strawberries, and toasted almonds.
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Tear open the burrata and place in the center (or nestle whole if you prefer the reveal at the table).
4 Finish with Flavor:
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Drizzle the burrata lightly with truffle oil.
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Drizzle the whole salad with balsamic glaze.
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Sprinkle coarse sea salt generously over the burrata and salad.
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Add cracked black pepper if you like.
Serve & Enjoy!
Love making salads—especially in summer when everything tastes a little sweeter. Pair with grilled salmon or chicken for added protein and you’ve got the perfect warm weather meal.
“As a working mom of three girls, time is always tight—so finding classes that fit my schedule has been a game changer. They’ve become a key part of my routine to stay healthy and strong, both physically and mentally. Recently, I started incorporating the training floor into my workouts, and it’s really taken things to the next level. I feel more confident and capable every time I lift. The staff and instructors are always so warm and supportive—I never feel like I’m doing it alone.”
“I joined THE GYM in February 2025, initially to spend more time with my boyfriend, who often described it as his “happy place” and highly praised the yoga classes. After attending a few classes, I was hooked.
As a long-standing member of several luxury gyms, including Equinox, Reebok Sports Club, and Lifetime, I have high standards for fitness centers, expecting state-of-the-art equipment, luxurious amenities, challenging classes, and well-trained instructors. THE GYM exceeds all of these expectations.
The classes at THE GYM are superior to those at any other luxury gym I’ve attended. The yoga instructors are highly skilled and offer a diverse range of styles, from heated vinyasa to slower flows and yin yoga, catering to all levels from beginners to experienced yogis.
Nurit, the Director at THE GYM, goes above and beyond to ensure the superb quality of classes and instructors. She genuinely listens to member suggestions and requests, and always offers a warm welcome. Nurit makes an effort to learn members’ names, which makes me feel like more than just a number. The instructors genuinely care and are invested in the members’ well-being and health goals. I’m thrilled to report that THE GYM has now become my “happy place” too.”
me:in Aesthetics Pop-Up at THE GYM
July 7–13 | Main Lobby
Stop by July 7–9 at the lobby table to grab a free mini gift (while supplies last) and enter to win a complimentary skin analysis ($75 value). Follow @mein.aesthetics on Instagram to double your entry.
Winners will be announced July 9 and invited to join me:in Aesthetics for Skin Analysis Day on July 10 from 4 to 6 PM.
All month long, THE GYM members can book any treatment in July and receive a free skin analysis, or reserve a two-visit custom facial package for $325 (valued at over $450).
Appointments take place upstairs in Studio 23.
LEARN MORE
Elevate Your Recovery — Members Only
The Plunge Room has brought NJ’s first Deep Water Cold Plunge Suite directly to THE GYM, offering a private, self-service recovery experience for those who demand more.
Enjoy 4 Quick Dip Cold Plunges (15 min each) per month — $89/month, cancel anytime.
Exclusively available to THE GYM members.
ACTIVATE ACCESS
