Diet and Nutrition, The Fitness Academy

TFA Newsletter July 13: Group Class Announcements, Promos, Gut Health, & More!


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Hello again!

As usual, we have some awesome things to share with our TFA FIT FAM this week! Keep on reading to find out some new info about GROUP CLASSES, including a BRING A FRIEND PROMO and a NEW SUNDAY CLASS, how to get OPTIMAL GUT HEALTH, learn how to perfect and progress your SQUAT.

We will be sending these newsletters out bi-weekly so look out for them in your inboxes!

If you’re ready to have fun, sweat, and transform with us make sure you RSVP to the classes you wish to attend! Please RSVP in one of the following ways…

  • Click “RSVP For Weight Loss Classes” link under the ANNOUNCEMENTS section below. This will direct you to an online calendar of class dates/times.
  • Email, call, text, or tell us in person which classes you’d like to attend.
*Note: There is no penalty for missing a class you signed up for. We will not charge you for classes missed. However, we do have limited space so we ask that you consider this when RSVPing.

TFA Group Class Annoucements

BRING A FRIEND PROMO!

Help us expand our TFA FIT FAM by bringing a workout buddy! 🙂

Bring a friend to one class and get a FREE WEEK of classes – that’s up to 4 FREE CLASSES!

We want you to share your awesomely sweaty fitness experience with a friend or a loved one AND get rewarded for it!


NEW SUNDAY CLASS AT 12 PM

STARTING TOMORROW 7/14, we are now adding a SUNDAY CLASS AT 12 PM! So the schedule is as follows…
Monday Night at 8 pm
Wednesday Night at 8 pm
Saturday Afternoon at 12 pm
Sunday Afternoon at 12 pm

If you want to take the classes, you MUST RSVP for them so that we have an accurate head count! You can do so by emailing us, texting us, telling us in person, or you can sign up using the red button below that says “SIGN UP FOR WEIGHT LOSS CLASSES.” We will be sending out the calendars for two weeks at a time, so you can book your classes for the next two weeks every time our bi-weekly newsletter is sent out.

RESERVE YOUR CLASS SPOT BY CLICKING THE LINK BELOW!
If you are unsure of future dates, it is okay to just sign up for the upcoming week or two. We will be sending this calendar link out in every newsletter.

GROUP CLASS PRICES

NOW OPEN TO THE PUBLIC! BRING YOUR FRIENDS, FAMILY, OR CO-WORKERS! ONE FREE CLASS FOR EVERY REFERRAL!

Continuing Group Classes
1-2 classes per week – $20 per class
3-4 classes per week – $15 per class
You can by per class, weekly, monthly, however you prefer!

FOR EVERY 5 CLASSES ATTENDED IN A ROW, YOU WILL WIN ONE FREE CLASS!

*Classes will be held at the same times they are currently offered, however we will consider moving Wednesday morning’s class to Thursday morning if we have enough people sign up.
**There must be at least 3 sign ups per class in order for us to keep it going.

HEALTH TIP OF THE WEEK

TAKE CARE OF YOUR GUT!

Our gut health is SO IMPORTANT when it comes to living a healthy lifestyle, functioning optimally, feeling great on a daily basis, and it also plays a key role in our weight loss efforts. Besides all that, most of us suffer with some sort of digestive health issue, whether it’s occasional acid reflux, food allergies, or nausea and stomach aches. Having a healthy gut can change your life and have you feeling (and looking) your best!
Click the link below to check out the Bustle article that our very own Coach Raquel contributed to as a Certified Sports Nutritionist! It describes 9 very common, yet detrimental, habits we should avoid for a healthy and happy belly.

Click the link below to check out the Bustle article that our very own Coach Raquel contributed to as a Certified Sports Nutritionist! It describes 9 very common, yet detrimental, habits we should avoid for a healthy and happy belly.

9 Habits That Can Impact The Gut


MOVEMENT OF THE WEEK

SQUAT

The squat is one of the most important movements when it comes to strength training and just moving in your everyday life. Squatting involves nearly every muscle in the body and practicing the squat not only improves fitness and burns fat, it will also improve mobility for daily life tasks. You actually squat every single day, whether you’re aware of it or not. Every time you sit on the toilet or a chair, you’re squatting. When you pick something up off the floor, you should be squatting, however some people tend to bend at the lower back instead of squat down and this is how painful back injuries occur!

Whether you’re a beginner who has never seen the inside of a gym or an advanced athlete, incorporating some type of squat into your routine will do wonders for your body, the way it moves, and what it can handle. Below is a list of squat progressions in the order that I recommend following when incorporating the squat movement into your training regimen. If you’re more advanced and have mastered some of these (with proper form), skip to a more challenging squat variation that you haven’t quite become an expert at yet.

SQUAT PROGRESSIONS:
  • Bodyweight or Chair Squat
  • Goblet Squat
  • Dumbbell or Suitcase Squat
  • Box Squat
  • Back Squat
  • Front Squat
  • Other Squat Variations
    • Jump Squat
    • Single Leg Bench/Chair Squat
    • Pistol Squat
    • Sumo Squat

*Below is a document with images of each of these progressions and instructions on how to perform each move.

SQUAT PROGRESSIONS

AFFIRMATION OF THE WEEK

Share this affirmation on social media and tag us!
Instagram: @fitnessacademynj
Facebook: The Fitness Academy LLC


In Good Health,
Raquel & Matt

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