CategoriesEnergy Blog

How to Build a Better Salad

We all know that salads are a great go-to lunch when you’re trying to create a healthier diet. A lot of the time, we dread that midday salad because it doesn’t taste as great as the burger that we’re used to, but did you know that it could taste even better than that burger? The key to creating a salad is to take it step by step. When building a salad, we usually go for whatever we can find in our fridge and throw it all together calling it a “salad” so of course it’s not going to taste great! By going on a quick grocery run, you can gather the perfect salad ingredients to create a salad that you’ll be choosing over the burger voluntarily!

     So, so far we know that to create a great salad, we need to choose the right ingredients and build it in steps. What does this mean? Salads often have a base, a protein, and some extra yummy toppings. We need to pick up the right ingredients for each step of the salad. Here are some options for each part that you can choose from:

  1. The base: For the base of your salad, you want to choose a leafy and nutritious green. This can include spinach, mixed greens, kale, or arugula.You can even mix some of these together to add even more flavor and nutrition! 
  2. Protein: It is important to include protein in every meal to give your body what it needs to function and build muscle. Some great protein sources to include in your salad are beans, lentils, salmon, tuna, chicken, eggs, or mozzarella cheese. Not only will this help you gain strength, but it will also keep you fuller for longer.
  3. The toppings: Salad toppings can include anything from veggies to salad dressing! These toppings are what can make or break your salad but luckily, you have a few options.
    1. Veggies: Adding vegetables to your salad is a great way to add even more nutrients without thinking about it. Some great veggie toppings are peppers, mushrooms, broccoli, avocado, and olives.
    2. Carbs: Carbohydrates are usually some of our favorite foods and can make your salad taste even better than it did before. Some great forms of carbs are grains like quinoa, rice, pita and tortilla! Your salads will never be boring when you add one of these.
    3. Add a crunch: Texture may be just as important as taste in your salad. Nobody wants to take a bite of soggy leaves. By adding food with a little crunch, you can avoid this! Some crunchy ideas are chickpeas, nuts or seeds.
    4. Dressing: Finally, the fan favorite salad topping. Salad dressing can add an incredible taste to your salad but is often where many people choose not so healthy options. The best salad dressing choice to keep those calories low is a vinaigrette. Vinaigrettes are just as tasty as other salad dressings but a bit lighter. Luckily, there are many different vinaigrette recipes and store bought options that you can add! 

       Salads don’t have to be boring. It’s easy to create a bad salad when you aren’t following these steps. By putting in the same effort that you do to cook that tasty burger, you can create the salad of your dreams. Simply start with a base, add your favorite protein, and some tasty toppings! The best part of salads is that you don’t have to have the same one every time. If you want something new, you can switch some ingredients easily. Try this salad hack today and you’ll never call a salad boring again.

Top 3 ways to drink more waterCategoriesEnergy Blog

Top 3 Ways to Drink more Water this Summer

Summer is here and so is National Hydration Day! Being in the sun more often and being more active calls for more water. Water makes up 70% of our bodies and drinking more can improve your overall health. Whether you are an athlete, love spending days at the beach, or just like hanging around the house, water is essential. The benefits of drinking water are endless:
Helps to excrete waste from the body

  • Helps to excrete waste from the body
  • Aids digestion
  • Helps you lose weight
  • Fights off illness
  • Regulates your body temperature
  • Maximizes physical performance


Many of us often forget to drink water during the day or do not see it as an important part of our self care. The truth is that if you aren’t getting enough water, you can cause many health issues for yourself. We created a list of ways to increase your water intake and stay hydrated this Summer!


The first question that many people ask when it comes to hydration is, how much water should I be drinking? In general, most men should be drinking 125 ounces of water each day while women should be drinking 91 ounces a day. This may sound like a lot but with a few easy steps, you will be as hydrated as ever! Try to incorporate the following tips into your daily routine to maximize your water intake:

  • As your first task of the day, drink a glass of water. By making this the first thing you do, you eliminate all the excuses you might make later in the day as to why you can’t drink your water.
  • Try to incorporate flavor into your water. A great way to do this is to add lemon or fruits. You can also find a zero calorie flavor to add at your local supermarket.
  • Rather than drinking a soda, coffee or juice, drink a glass of water instead. Not only will this make you more hydrated but it will also eliminate sugary drinks from your diet.
  • Eat more foods high in water. This can include many delicious vegetables like celery or lettuce. Make a tasty meal with these ingredients and add some nutrients into your diet.
  • Get a water bottle that makes you WANT to drink water. The new Energy Fitness shaker bottle is the perfect size to carry with you throughout the day, makes it easy to incorporate flavor into your water, and it’s sleek design makes it stand out in the best way!


Drinking water can sound like a chore but by incorporating it in creative ways, it can be fun! Not only this but it will also improve your health, keep your skin clear, and improve your overall mood. By following our easy steps and slowly adding more and more water into your day, you are sure to be hydrated. Say goodbye to the days of being tired and dull because hydration will give you the boost you need to have an amazing Summer.

5 Easy Ways to Improve Your HealthCategoriesEnergy Blog

5 Easy Ways to Improve your Health

We always hear that being healthy can be very difficult and takes a lot of hard work but what we don’t hear so often, is that there are many easy ways that you can improve your health. Everything done overtime can have a huge effect on your health. By incorporating healthy habits slowly, you can easily achieve a healthier, happier life. It’s Men’s Health Awareness month and these tips can prevent many diseases/health issues that men everywhere are at risk of. More than 60% of adult American men are overweight and unhealthy habits are the main causes of this which is why it is so important to reverse these habits.


Along with the 60% of adult American men who are overweight, there are a number of other health conditions that men face each year. Some of these include:

    • 230,000 men are diagnosed with prostate cancer each year
    • 51.9% of men age 20 and older have Hypertension
    • More than 700,000 men are diagnosed with cancer each year
    • 450,000 men die from cardiovascular disease each year


On top of these stats, more than half of men do not speak with anyone about their mental health. These facts are not something to be taken lightly as they can lead to horrible sickness or even death. Luckily, there are a few things that men can do to maintain their health and prevent these diseases.


By incorporating the following 5 healthy habits, men can reduce their risk for disease and create a healthy lifestyle:

    • Speak to someone about your mental health
    • Visit your doctor regularly
    • Exercise regularly
    • Eat natural foods
    • Drink your recommended amount of water


There is a common misconception that becoming healthy means you have to give up certain foods and exercise excessively but this is not the case. By slowly adding in these healthy habits, you will feel so much better and prevent the worst from happening! Most importantly, telling your loved ones about these facts can help. Without knowing the impact of unhealthy living, many people continue to do so until it’s too late. Spread the word this Men’s Health month and raise awareness!

CategoriesEnergy Blog

Father’s Day Gift for the Fit Hubby

  Thinking of the perfect gift can be difficult, especially for Father’s Day. We spend so much time digging through the internet and checking every store but usually come out with only a new tool or a gift card that he doesn’t actually need. If your hubby loves to workout, we have the ultimate gift. MyZone creates quality products that track your progress while you workout!

     The MZ-3 helps you achieve your goals with its features! Not only does it track your progress during workouts, it also sets goals for you. The MZ-3 has the following features:

  • Tracks physical activity
  • Works with your Apple watch or Android wear 
  • Lets you know your heart rate zone as soon as it is worn
  • Tracks your stats live so you can watch as you workout
  • Logs your workouts online
  • Connects to cardio machines
  • Sets monthly activity goals for you

      Don’t waste money this Father’s Day. The MZ-3 is only $75 rather than the normal $85 and he’ll be sure to appreciate it. If you’re feeling extra generous, you can opt to buy your man the MZ Switch! The MZ Switch is another MyZone product and has extra features. Some of the MZ Switch features include:

  • Switch between arm, wrist, or chest
  • Tracks physical activity
  • If you’re uncomfortable wearing a chest strap, you can still track your heart rate
  • Lets you know your heart rate zone as soon as it is worn
  • Built in memory
  • Tracks your stats live so you can watch as you workout
  • Logs your workouts online
  • Connects to cardio machines
  • Sets monthly activity goals for you

  These features make for an incredible workout tool. Not only can you check how long your workout has been, but you can also time your intervals, get updates on your heart rate, and so much more. Normally $129, The MZ Switch is being discounted at only $99! No more stressing about a Father’s Day gift. The MyZone products are affordable, effective, and sure to put a smile on his face. 

Fitness and CovidCategoriesEnergy Blog

Taking the First Step Back into Fitness after COVID

COVID has made this past year very difficult especially when it comes to our physical and mental health. Many of us have created different routines and have sought out more creative ways to keep our bodies moving. Others haven’t moved their body very much at all since last being at the gym. Whether you stayed active or not during COVID, the gym can sound very intimidating or even feel like it’s your first time stepping into one all over again! Don’t worry, we have the MAP ( motivation, accountability & plan ) to ensure you feel more confident in the gym than ever before.

       So, you’ve been home for the past few months and don’t know where to start? The key to getting back into fitness is to take things slow. Your body may not be used to working out the way that you used to and coming back to the gym can feel like a lot at once. Taking things step by step is ideal to finally get into the gym and make it long-lasting. Everyone’s steps can look different but here are a few simple steps to get started:

Reach out to your local gym and reactivate that membership! (this is the hardest part!) 

Speak with your personal fitness & lifestyle coach to put together the perfect “back to the gym” fitness plan.

Meet with your personal trainer at least once a month (or more if you can!) 

Listen to your body, take breaks as needed!  Going too hard too fast can lead to injury, and we don’t want that!

     Calling your gym is the first step and can often be the most difficult part. It is important that you remember why you’re calling! The gym staff often knows how to help you stay motivated and guide you through the process of rejoining the gym. Let your gym know that you’d like to meet with a personal trainer who can help you create a fitness plan. Your trainer will know how to ease you back into your workouts and will give you a plan. Once you’re past these steps, it is important to listen to your body. Giving yourself breaks when you need to is essential to getting back into your gym routine. 

      Being away from the gym for a long time can be hard but it can feel even harder to come back. When health and fitness are a priority, it is important that you take the necessary steps to create a healthy lifestyle. Fitness is the best medicine for your mental health and after COVID, many of us need that extra boost. Energy Fitness supports you taking care of yourself and pushing yourself to be your best. Call your gym today and get started!

CategoriesEnergy Blog

Perspective

PERSPECTIVE

How changing your perspective can reduce stress & introduce levity to your life.

by Tania Scaduto

We are all familiar with the anecdotal “Is the glass half empty or half full?”, but the there is no objectively correct answer. So why bother asking? The reality is that our perception of a situation (especially a negative one) often shapes the way we perceive subsequent situations, manifesting in our psyche as a stain on the lens through which we interpret the world around us. That interpretation either contributes to our stress level, which can compound over time, or avoid and even alleviate stress. So what can be done to control our perspective? Start with an open mind & your environment.

Your enviornment & you.

Your environment plays a tremendous role on your perception. Think about your favorite vacation or the best restaurant you’ve ever been to. Chances are the bed you slept on on vacation or the 40 ounce ribeye you ate was only a fraction of what made your experience so great. The view from your room, the temperature outside, or the attentiveness of the waitstaff and ambient lighting & background music contributed to your favorable recollection of the experience.


While consciously we may not be aware of the impact our environment has on perception, neuroscientists have shown that 95% of the information we process is done so subconsciously. If this is the case, why don’t we spend more time crafting an environment that favors reduced stress levels and promotes positivity and calm? When we feel positive and relaxed internally, the lens through which we perceive the world around us becomes clearer, and emotional triggers that might otherwise spiral us to a “glass half empty” mentality are reduced. Here are few simple tips to help change your environment to a zone of low-stress and high positive emotional response.

Setting the stage.

REDUCE CLUTTER. 

A disorganized or cluttered space can often add unnecessary stress to our thought process, especially when trying to focus or execute a cerebral task. Check out “The Heaviness of Clutter” from the New York Times discusses the adverse impact of clutter on our health and decision making skills. 


ACCESS NATURAL LIGHT

According to the Harvard Business Review, natural light is the #1 desired office perk desired by employees.  Studies show that just 10-30 minutes of natural light can reduce depression, headaches, eyestrain and drowsiness. 73% of people polled said they benefit from a walk outside or natural light after continuous time looking at a monitor or screen. Try and set up your workspace near a window or even take a short a walk at lunchtime to allow those Vitamin D rays to soak in! 


BE PROACTIVELY POSITIVE

If you naturally have a glass-half-empty mentality, this next tip might evade you at first. The good news is there’s absolutely no downside to trying it! Priming your mind for a good day helps set the tone for exactly that.  First, define what a good day looks like to you. “I will find joy today!” “I will stay relaxed today.” “I am creative.” “I am a good friend.” Whatever your positive affirmation, write it down and keep it somewhere visible. 


No different than coming across a reminder from a bad breakup  can inadvertently sour the rest of your day, “bumping” into positive messages around your home and workspace can have the opposite effect, often leading you to find evidence of the positive response you seek. “What you see often depends on what you’re looking for.” 



CategoriesEnergy Blog

Desk Culture: Preventing Hip, Back and Shoulder Pain While at Work

Taking Back your Back

Whether you’re working from home or adding a commute to your office, you may be one of the many people suffering from the adverse effects of desk culture. Tight shoulders, neck pain, lower back and hip soreness are all common symptoms of poor posture and excessive time spent seated improperly. According to a study conducted by the Mayo Clinic the average adult spends 6.5 hours a day sitting. These effects can be counteracted by intermittent breaks incorporating stretching, walking or even standing. For people who average 8 hours or more of sitting with no counteraction, the risks posed can be comparable to smoking and obesity. Hard to just sit on those stats, no? Back pain is one of the most preventable ailments, however it’s currently ranked 6th in the most most costly conditions in the United States and one of the leading reasons for days work days missed among Americans. In this issue we’ll review a few tips to improve your poster while seated and how to capitalize on your breaks to help increase bloodflow to underutilized muscles and relax and lengthen tight ones.

7th Inning Stretch

Even professional athletes wouldn’t play their sport for 6-8 hours straight, every day with no breaks. Deliberately scheduled periods of adequate recovery are one of the most critical components to endurance and sustainable, long term results. Even dedicating an entire day to active recovery will reveal measurable improvements in physical performance, mental sharpness and more restful sleep. Approaching desk culture in this same light will help improve susceptibility to the avoidable aches and pains that’s stem from remaining seated for extended periods of time.

Relaxing Your Hip Flexors

Relaxing Your Hip Flexors Relaxing Your Hip Flexors

Flex & Flow

Making the time to stretch around your work schedule.

To incorporate a new habit into your routine, the best time to start is first thing in the morning, before the work day can sweep you away with impending deadlines and unexpected curveballs. Set a realistic and maintainable personal goal that dedicates the specific time and space you will use to complete your stretches. Maybe it’s before you check your phone or while your coffee brews. Remember: Prevention is more cost-effective than treatment and often more effective, too. Lunch breaks are also great opportunities to take 5 minutes to stretch prior to eating your meal. Even bathroom breaks can serve as an opportunity to pick one exercise to incorporate before settling back into your chair. For added accountability, using your FitPlan on the Energy FitFam app is a great way to set reminders and receive positive nudges from your FitFam community. If you haven’t set up your FitPlan yet, be sure to schedule a quick Energizer with your Energy Concierge to set it up. Finally, for those who want a little more emphasis on alleviating sore muscle and improving overall flexibility, be sure to try our FLEX and FLOW classes given daily and open to all. Group and private sessions are available. We want to hear from you! Questions? Comments? Which topics would you like to see featured on our newsletters? Email us at: tania@energyfitfam.com
CategoriesEnergy Blog

How You Can Get Motivated for the Summer

Summer may seem far away when you’re bundled up and sunlight is minimal, but warmer weather is just around the corner! Spring is the time of the year when people often feel motivated and inspired to get a fresh start with their fitness journeys.

If you fell off track with your fitness this winter, don’t stress! Here are a few tips on how you can increase your motivation to get back to a healthier you leading into the summer:

  1. Establish a routine: The first club visit after the winter blues can be difficult. But, once you’re there, the familiar rush of endorphins and post-workout energy will all come flooding back to you. To set yourself up for success, set up a plan to establish a consistent routine. If you need some extra accountability or help developing a plan, our Energy FITFAM Mobile app equips you with a personalized Fit Plans to help you get started! Stay on track with a daily habit checklist and see your results come to life.
  2. Spring clean your fitness wardrobe: Never underestimate the power of feeling good while working out! Treat yourself to comfortable workout clothes and accessories that make you feel confident. Spring clean your closet and get rid of anything that makes you feel less than strong when you step into the club. Don’t have much in your fitness wardrobe? Build one with new workout clothes that will leave you feeling motivated in and outside the gym!
  3. Ask for help: We understand it can be intimidating to ask for help when it comes to fitness. However, the Energy team is equipped with the knowledge, resources, and answers you need to help guide you toward the help you’re seeking. Better yet, our team is available in-club and on-the-go with the Energy FITFAM App! Stay connected with your Elite Personal Trainer or Energy Community on the app with our class groups, workouts of the week and news feed to connect and find your motivation.

If you’re ready to take control of your health and nutrition but aren’t sure where to start, that’s where we come in. Step into summer feeling confident and motivated with a free five-day pass and experience the Energy!

Shape into Summer Promotion: Get out of hibernation and start getting your mind and body ready for warmer weather! Shape into Summer from April 20 through May 24 with a challenge made just for YOU. Check in to the club between these dates 20+ times to earn a $30 store credit. Plus, you’ll need to stay hydrated this summer, so we’re offering an exclusive Energy Fitness water bottle when you sign up! Stop by during your next visit for more details.

CategoriesEnergy Blog

Give your body love this Valentine’s Day with healthy choices

You may have thought the holidays and season of overindulgence were behind you, but grocery store aisles are lined with sugary sweets and other temptations for Valentine’s Day, testing even those most committed to their health. No matter if you have a Valentine, show yourself and your body some love this Valentine’s Day!

Stay on track and make healthy choices that will keep you feeling good and looking great, for Valentine’s Day and beyond.

Dine-In: Instead of dining out at a restaurant that may not serve healthy options, opt to dine-in with your own healthy options that will help you avoid overindulging. Need some recipe inspiration? Our Energy Elite 1-on-1 Personal Trainers are ready to help guide you to proper nutrition for a healthier lifestyle beyond only Valentine’s Day!

Happiness Boost: Feeling alone this Valentine’s Day? Instead of indulging in ice cream and romance movies, do something for yourself that will make you feel good! One way to keep your spoon out of the pint, join Energy for a flowing yoga class to bring yourself serenity and inner peace. You may also want to try going for a walk outside or treating yourself to a full-body massage!

Choose heart-pumping activities: Conversation Hearts shouldn’t be the only way to your heart this Valentine’s Day! Get your own heart pumping daily with at least 30 minutes of physical activity to increase your heart rate and get a good sweat. Invite your “Galentine” or your even your date to try one of our 45-minutes Energy Strong Team Training Classes for a fun and effective workout that gets the job done and leaves you feeling ready to take on the rest of your weekend.

Don’t deprive yourself of treats: One of the main reasons people give up their commitments and routines is because they become burnt-out. To avoid burn-out this Valentine’s Day, allow yourself small indulgences or a day off. If you treat yourself and your body to what it craves, choose something that is worth it to you, like a chocolate protein shake from Energy or piece of dark chocolate, and get back to your regularly scheduled routine afterward.

Skip the impulse buys: We know it can be challenging to look the other way when the aisles of stores are lined with chocolates and brightly colored desserts. Snacking on a piece of chocolate here or there may not seem like a big deal, but it’s easy to lose track of the small treats that add up to big variances from your health. If you have a craving while at the store, try purchasing almond butter, fruit or Greek yogurt to satisfy your sweet tooth!

Ready to jump-start your heart and health this Valentine’s Day? Stay strong and healthy with Energy by getting your very own FREE 5-day trial pass!

CategoriesEnergy Blog

Strengthening Your Body with Core Exercises

You’ve heard of “core exercises,” but do you know what they are and why they are so important to your fitness routine?

Core exercises focus on exactly what the name implies, the core of your body! This includes the muscles surrounding and stabilizing your spine and hips, including your lower back, pelvis and abdomen.

Every movement you make is powered by this area of your body.

Together, these muscles give you strength and balance. To ultimately strengthen these muscles, your body should focus more on body weight, and less on props such as abdominal machines, benches and balls.

Core exercises are important because strong core muscles help you both inside and outside of the club. During exercise, your core muscles can help prevent injury and maximize the effectiveness of workouts. In your everyday life, a strengthened core helps prevent pain caused by daily activity or strenuous movement such as manual labor. When you incorporate these exercises into your fitness, you create a foundation for increased strength and endurance throughout your entire body.

During Energy’s 45-minute STRONG Team Training Classes, we focus on isolating and activating your core muscles with a combination of heart-pumping cardio and HIIT strength exercises to keep both your mind and body engaged. Many types of core-strengthening equipment used in an Energy STRONG Classes are a spin bike, air dyne bike, ski erg, rower, and, of course, body- and free-weights.

These 45-minute STRONG Team Training workouts are the perfect hybrid between HIIT and weight training to improve your core and overall health.

If you’re getting tired of your own core exercises, spruce up your fitness routine by signing up for an Energy STRONG Team Training class and see what the buzz is all about!