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


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!


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.

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.



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!


*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.



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



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.

  • 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.



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

In Good Health,
Raquel & Matt

Diet and Nutrition, The Fitness Academy

Getting In Tune With Your Body’s Hunger and Fullness Signals

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Before we change WHAT we eat, we have to look at HOW we are eating. How many times have you stuffed your breakfast down your throat on your way to work? Have you ever eaten so much so fast that your stomach felt like it was going to explode? We’ve all been there…

It’s important to honor our internal hunger and fullness scales because when we are able to be more in tune with our bodies, we save ourselves from endless moments of regret and frustration. The way in which you eat – fast, slow, distracted, etc – is just as significant a factor in your health as the foods you eat. 

So, what exactly is the hunger/fullness scale? Look at your body as if it were a brand new, beautiful car. Would you drive that precious vehicle on empty for miles and miles? Probably not. If our hunger scales are on a scale of 1 to 10, 1 being just noticing your hunger, and 10 being starving/ravenous (below empty in the gas tank), we should start planning for food at a 2. This is when we’ll make the most sound, healthy decisions for our bodies. On the other hand, on our fullness scale, 10 is stuffed and 1 is starving. Typically, we want to aim for a 7 or 8 max on the fullness scale when we finish a meal. We want to feel nourished, energized, and satiated, not stuffed.

Image result for hunger fullness scale image

Seems simple enough right? Start planning for food when you’re at a 2 on the hunger scale and stop eating when you’re at a 7 on the fullness scale. For many of us, putting this into practice may be a bit more challenging than it seems because our eating habits have kept us so out of touch with our internal hunger/fullness scales. Sometimes we eat when we’re bored, sometimes we don’t eat at all, sometimes we shove food down our throats in a rush, sometimes we overeat…We’ve confused our poor bodies so much, no wonder we’re so out of touch with our hunger and satiety cues. It’s time to re-train our minds to be more in tune with our bodies by changing the way we eat. How do we do this? See the list of steps below!

  1. Give yourself more time at each meal. If you normally eat breakfast in five minutes, give it 10. If you normally take 10 minutes, bump it up to 15. For lunch and dinner, give yourself at least 20 minutes. Why 20 minutes? That’s how long it takes the receptors and hormones in our stomachs to communicate with the brain and say “I’m full.” Don’t have the time? MAKE the time. Rearrange your home and work schedules to give yourself more time. Get your family and coworkers involved too!
  2. Eat slowly. During these meals, make sure you are thoroughly chewing and savoring each bite. Eat with all of your senses! Enjoy the smell, taste, texture, etc of your food.
  3. Eat stress-free. When we’re stressed out and we eat a meal, it doesn’t matter if it is the healthiest meal in the world, our bodies will not absorb those nutrients properly. In a stressed state, the body puts digestion on pause. And if your body isn’t digesting the food you’re eating, what happens? Acid reflux, bloating, stomach pain, the list goes on and on. Here are a few tips on eating stress-free:
    1. Take 10 deep breaths before you eat.
    2. Eat with no distractions or stressful external stimuli – no work, no TV, etc.
    3. Focus on the meal in front of you and be grateful for it (eat with all the senses.)
  4. Eat for energy and satiety, rather than comfort or fullness. Remember, you want to be at about a 7 on the fullness scale. When you’re done eating, make a physical gesture that your meal is complete by pushing your plate away, putting a napkin over it, or crossing your silverware. If you’re eating with other people, state out loud that you are full or done.

Implementing these action steps will make your eating experience much more pleasant, allow your body to more efficiently digest and assimilate nutrients, and prevent you from making some “hanger”-fueled choices, such as yelling at a spouse for no reason or eating an entire jar of olives. When you’re in tune with these signals and you honor your body by feeding it when it’s hungry and stopping before you feel overly full, you’re showing your body self-love. This will pay off when you do begin to start looking at WHAT you’re eating and making some changes to your diet. You’ll notice that the body will respond better and perhaps quicker than usual to certain dietary changes.