CategoriesEnergy Blog

Keep Your Immune System Strong This Winter

The most wonderful time of the year has finally arrived! Unfortunately, cheer and merriment aren’t the only things being spread around this time of year. Wintertime comes with extra germs and chances to catch a cold or the flu if you’re not prepared.

While the gym can expose you to additional germs, don’t let that disrupt your routine this flu season. Together, we can minimize the germs that make it into the gym and keep our Energy FitFam happy and healthy. Here are a few quick tips to stay healthy all season long:

Keep your gym routine strong: Did you know that staying physically fit keeps your body operating at its peak health and gives your immune system a boost? When you’re consistent in your gym routine, your body will have an easier time fighting off illness if you are exposed to germs. If you’re feeling sluggish, try simply walking on the treadmill or signing up for a flowing yoga class.

Keep your hands clean: Start and end your workouts by sanitizing your hands to make sure you’re not bringing germs into the club or into your home. There are hand sanitizer stations around each club to make this easy for you to stay germ free. Also, don’t forget to wash your hands regularly!

Stay on top of your nutrition: While you’re filling up your plate at holiday celebrations, add a couple of extra servings of fruits and veggies. Your body will appreciate the extra vitamins and antioxidants, and it will thank you with health and energy. In a rush? You can also order a nutrient-rich smoothie from Energy’s juice bar!

Disinfect cell phones: Many people don’t realize the large number of germs carried on our phones as we touch them with our hands then to our faces throughout the day. Germs are easily transferred from phones to machines and other surfaces, so be sure to wipe yours down after your workout.

Rest if you need to: We’re all about staying consistent, but that consistency shouldn’t come at the risk of exposing others to a contagious illness. The best way to let your body recover is to rest, so give yourself permission to take a day or two off when needed. Just make sure to pick it back up as soon as you’re healthy!

Wipe off machines: Before you set your belongings down on a machine or touch one, make sure it’s clean. Be a courteous Energy member and wipe down machines before and after you use them each time. There are plenty of disinfecting wipes throughout each club to keep you and our equipment clean.

Stay hydrated: We can’t stress this one enough! While you should be drinking at least a half-gallon of water daily, it’s especially important during cold and flu season. Water not only helps keep your immune system elevated, it helps flush out any toxins if you do catch a bug. Keep a water bottle with you at all times to make water consumption easy.

The best way to stay healthy all year long is to stay on top of your fitness and your health. Our team is readily available to talk with you about your fitness goals for the upcoming year. Keep these tips in mind for a healthier winter season!

Like these tips and want to learn more about Energy Fitness and how to become a part of our FitFam? Give us a try, completely free, for five days.

CategoriesEnergy Blog

Healthier Thanksgiving Recipes That Won’t Break Your Fitness Goals

Stuffing, pie, turkey…oh my! Thanksgiving is the one time of the year when wearing sweatpants for extra belly room is a necessity. While spending time with loved ones and indulging in an extra slice of pie is a pleasure, it can be easy to over-indulge and set your fitness goals backward. This Thanksgiving, however, we’ve made it easier for you to stay on track with these healthy and delicious Thanksgiving alternatives that will leave you feeling full, nourished and healthy.

While the protein-packed turkey is the heart of the meal, many friends and family members arrive early to the occasion for pre-feast appetizers. Satisfy your guests with this healthy avocado dip perfect for dipping with multi-seed crackers or fresh vegetables.


Avocado & Herb Hummus


  • ½ large ripe avocado
  • 1 15.5-ounce can chickpeas – rinsed and drained
  • ⅓ cup tahini, well mixe
  • ¼ cup plus 1 tablespoon fresh lime juice
  • 1 garlic clove – finely grated
  • ¾ teaspoon (or more) kosher salt
  • 10 cranks freshly ground black pepper
  • ¼ teaspoon ground cumin
  • 1 cup cilantro leaves with tender stems
  • 2 tablespoons olive oil, plus more for drizzling


  1. Process avocado, chickpeas, tahini, lime juice, garlic, salt, pepper, cumin, and 1 cup cilantro in a food processor until smooth, about 1 minute. With the motor running, stream in 2 Tbsp. oil, then continue to process until hummus is very light and creamy, about 1 minute longer. Taste and season with salt, if needed.
  2. Transfer hummus to a shallow bowl. Top with pepitas and cilantro and drizzle with more oil.
  3. Serve with warm, whole-wheat pita bread triangles or multi-grain/seed crackers.



Side dishes usually mean reaching for seconds. With this lightened up green bean casserole, you’ll feel confident you’re reaching for a nutritious side dish without the added heaviness.


Healthier Green Bean Casserole


  • 1/2cup whole wheat panko breadcrumbs
  • 1/4cup freshly grated Parmesan cheese
  • 2tablespoons chopped fresh parsley — plus additional for garnish
  • 4tablespoons extra-virgin olive oil — divided
  • 2 1/2pounds green beans — trimmed
  • 1medium onion — very thinly sliced
  • 8ounces baby bella (cremini) mushrooms — sliced (do not use plain white mushrooms, as they do not have much flavor)
  • 3tablespoons all-purpose flour
  • 2cups 2% milk
  • 1teaspoon kosher salt
  • 1/2teaspoon black pepper
  • 1/8teaspoon ground nutmeg
  • 7ounces 2% Greek yogurt


  1. Position a rack in the upper third of your oven and preheat to broil. Lightly coat a
    2-quart, broiler-safe baking dish with nonstick spray.
  2. In a small bowl, stir together the Panko, Parmesan, parsley, and 2 tablespoons olive oil.
    Set aside.
  3. Blanch the green beans: Bring a very large pot of water to a boil. Prepare an ice water bath and set out a large, clean kitchen towel. Place the beans in the water and cook just until crisp-tender, about 3 minutes. Plunge into an ice bath to stop the cooking, then drain and transfer to the towel. Lightly pat dry.
  4. Meanwhile, heat 1 tablespoon oil in a large, wide saucepan over medium heat. Add onion and mushrooms. Cook, stirring frequently, until the onion is soft and golden and the mushrooms brown and have given up their liquid, about 15 minutes. Add the remaining 1 tablespoon olive oil. Sprinkle the flour over the top. Cook, stirring, for 1 to 2 minutes more, until all of the flour turns golden and no white bits remain.
  5. Slowly add the milk a few splashes at a time, stirring between each addition to prevent lumps from forming. Increase the heat to medium high. Stir in the salt, pepper, and nutmeg. Cook and stir, allowing the sauce to bubble, running a wooden spoon or spatula along the bottom of the pan. Continue cooking and stirring until the sauce reduces and thickens to resemble a creamy gravy, about 8 to 10 minutes. Remove from the heat and stir in the Greek yogurt.
  6. Transfer half the green beans to the prepared baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce. Sprinkle the breadcrumb mixture over the top.
  7. Broil, watching closely, until the casserole is bubbling and beginning to brown on top, 1 to 3 minutes, depending on your broiler. Let stand for 10 minutes prior to serving. Garnish with additional fresh parsley.



From pies to cakes, Thanksgiving is the perfect excuse to save extra room for dessert. With these keto friendly chocolate chip cranberry cookies, reaching for a third won’t break your belt or the scale!


Keto Friendly Chocolate Chip Cranberry Cookies


  • 1 1/2cups blanched almond flour
  • 3tbsp coconut flour
  • 1tsp baking powder
  • 1/4cup coconut oil– melted
  • 1/4cup maple syrup
  • 3tbsp unsweetened applesauce
  • 1/2tsp vanilla extract
  • 1/4cup dried cranberries
  • 1/4cup chocolate chips


  1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.
  2. In a large mixing bowl, combine dry ingredients and mix well.
  3. In a microwave-safe bowl or stovetop, combine coconut oil and syrup and heat until warm. Whisk together until combined.
  4. Combine wet and dry ingredients and mix until just combined. If the batter is crumbly, add extra applesauce (or a small amount of milk). Fold through your cranberries and chocolate chips.
  5. Using your hands, form 12 small balls of dough and place on the cookie sheet. Press into a cookie shape and top with extra cranberries and chocolate chips if desired.
  6. Bake for 12-15 minutes, or until just golden brown.
  7. Allow cookies to cool before serving.
CategoriesEnergy Blog

Holiday Gift Guide for Your Fitness Friends and Family

Can you believe the holidays are already upon us? It’s time to start thinking about everyone on your gift list, and that includes your FitFam. Here are a few ideas to delight the fitness lovers in your life. Don’t forget to treat yourself, too!

Water bottles: One of the most important accessories for every workout is a water bottle, and carrying a refillable bottle everywhere ensures adequate H20 intake both inside the gym and out. Pick out a sturdy bottle in your gift recipient’s favorite color so they think of you every time they hydrate.

Gym Apparel: Looking good in your workout gear is extra motivation to get to the gym. It’s easy to represent the Energy FitFam and look incredible while working up a sweat with merchandise from the Energy shop. We keep our online shop stocked with shirts, hats and totes that will make the gift recipient look as great as they feel after a workout. We’re adding new items all the time, so check back often.

Yoga Mat: A new yoga mat holds a special place in the hearts of true yogis, and it will make them feel extra cared for every time they hit the mat. Play detective by finding out what their favorite yoga brand is before shopping, and you’ll delight them every session.

Gym Towels: When you’re seriously committed to the gym life, you know that having a towel on hand can make or break your workout. Choose a few high-quality, ultra-absorbent towels to gift your gym buddy.

Gym Membership: Give the gift of long-term health by surprising your loved one with an annual gym membership. They will have no excuse not to conquer their goals when all they have to do is show up to their local Energy club.

Personal Training Session: Kick off your friend’s or family member’s health journey with a personal Elite Energy Training session or package tailored to their specific health and nutrition goals. Stop in to your club location to meet our team and tell us about the lifestyle of the person you’re shopping for, and our team of Elite training professionals can help you choose a package to meet their specific fitness needs.

If you’re shopping for someone who is already a member of the Energy FitFam but aren’t sure what to gift them, come by the membership desk the next time you’re in for ideas. Our gift to YOU is a free five-day all-access membership. Click here to claim yours today!

CategoriesEnergy Blog

Healthy Eating During the Holidays

It may be the most wonderful time of the year, but it’s also the most tempting. The holidays bring family get-togethers, holiday parties and lots of delicious food and drinks.

While enjoying the occasional treat isn’t going to immediately undo the hard work you’ve been putting into your fitness and nutrition, consistently indulging throughout the season will. To stay on track, it’s important to have an action plan in place. Use these tips to find balance during the holiday season and beyond.

Keep a food journal: Calories can be sneaky, and they add up quickly. If you write down what and how much you ate, it gives you a clearer picture of how much you’re actually consuming during the day and where you have room to improve and do better the next day.

Eat beforehand: Most poor eating choices happen when hunger strikes and there isn’t a better option around. If you know you have an event to go to and think you’ll be tempted to make unhealthy decisions, plan to eat a healthy meal or snack beforehand so you’re not tempted by hunger. If you don’t have time to eat a full meal, pack a snack, such as an apple or cheese stick, in your car or purse. 

Stay on top of your exercise routine: Instead of using the holidays as an excuse to slack off and indulge, use this time of the year to step up your fitness and get into a consistent routine. Each time you make it into the gym, you’re reinforcing good habits and making it more likely that you’ll stick with them long term. 

Give it a second thought: Everyone deserves the occasional treat, and going to the extreme of depriving yourself of all indulgences may cause you to burn out. Instead of absent-minded snacking, be mindful of what you’re eating and take an extra second to decide if it’s actually worth it. Instead of reaching for that extra slice of pie, try reaching for a delicious protein-packed smoothie instead. 

Focus on portion control: During the holidays, buffets and potlucks can make it way too easy to overload your plate and lose touch with what a reasonable portion size is. Don’t let bottomless dishes get you; fill up your plate with smaller portions and eat slowly to gauge how full you are before going for seconds.

Load up a balanced plate: When you pretend you don’t see the salad at your holiday dinner, you’re only punishing yourself. Load up on a healthy amount of greens, proteins and healthy fats to balance out carbohydrates and sweets on your plate.

Sometimes it just takes a little bit of extra accountability and motivating to get through the holiday season. Our team of expert Elite Personal Trainers is here to support you and help you stay on track. Schedule a free consultation with Team Energy today!

CategoriesEnergy Blog

Maximizing Your Accountability for a Healthier Life

One of the biggest differences between those who succeed at reaching their goals and those who don’t is accountability. If you aren’t holding yourself accountable, it’s easy to slip back into old habits and unhealthy patterns.

At Energy Fitness, our team is here to provide the support you need to stay accountable and motivated on your fitness journey. Here are a few tips!

Set measurable goals: If you can’t measure your goals, there is no way to track if you’re reaching them and where your areas of opportunity are. Put a solid game plan into place that includes specific milestones you want to reach and when you want to reach them. Review and adjust this plan often.

Celebrate the wins: One of the best and most important ways to hold yourself accountable to your goals is celebrating your accomplishments. While you’re reviewing your goals and plan, be sure to include a celebration of the achievements you’ve already reached. Giving yourself small rewards along the way can be an effective tool for motivation.

Food journal: The occasional indulgence isn’t going to destroy your health. However, regular intake of empty calories that don’t fuel your body add up quickly and, over time, can undo all of the hard work you’ve put into your nutrition and health. Writing down what you’ve eaten each day in a food log can be eye-opening. The simple act of taking time to write it down may help you pause the next time you’re about to go for that unhealthy snack.

Personal training sessions: When you schedule an appointment with a trainer, you’re more likely to show up than if you set a vague plan to get to the gym. Our training team wants to help you reach and crush your fitness and health goals. We know there is no one-size-fits-all map for health and that different factors motivate different people. That’s why we build custom health and nutrition plans for your lifestyle, background and skill level.

Good vibes only: It has been said that you begin to mimic the behavior of the five people you spend the most time around. While it may sound cliché, surrounding yourself with positivity leads to even more positivity which, in turn, can boost your confidence and motivation. In the spirit of community, we’ve created an app for the Energy FitFam to make it even easier for you to connect, get inspired and have FUN. Get the app here.

Ready to start living the healthy life you deserve? Take advantage of our free five-day trial pass, which includes a free personal training session. Get started today!

CategoriesEnergy Blog

Get in shape and crush your goals with the Energy Fitness iOS app

Crushing your goals has never been more convenient with our new Energy FitFam app. At Energy Fitness, we’re all about camaraderie, engagement and fun, and we’re always looking for innovative ways to bring the community together. We launched our app with tools designed to help you get inspired, motivated and in the best shape of your life.

Workout feature: When you’re ready to take your workout to the next level, the FitFam app can help. Follow along with Energy Elite Trainers’ popular workouts, check out the “Workout of the Week” and unlock top performance achievements for added accountability and motivation. Can’t make it to the gym? Access workouts and videos wherever you are, so you never have to miss a gym session again.

Activity feed: The community activity feed is where the Energy FitFam gathers to get inspired. Connect with our community in the activity feed to stay up to date on what other Energy members are up to, share your workout goals and accomplishments and root each other on. You can post videos of your own workouts to share some motivation and watch other members’ videos if you’re in need of a little extra motivation yourself.

Trainer feature: Access our Energy Fitness Elite training team’s hand-selected featured workouts, purchase your Elite packages and tap into the expertise of our certified and skilled training team, all in the palm of your hand. Our team is ready to design a custom fitness and nutrition plan to meet your specific needs and goals.

Check in and view appointments: We’ve made it easier to get into the gym with club-specific tools to make your experience even better than it already was. Now you can check in for appointments, view appointment times and purchase training sessions right within the app.

When we designed this app, we had YOU and your specific fitness and nutrition goals in mind. When you join the FitFam app community, you’ll be one step closer to reaching your goals with 24/7 access to motivation and accountability In an easy-to-use app.

Ready to get started? The app is available to download for all iOS devices now and is coming soon to Android. Join the Energy FitFam here.

CategoriesEnergy Blog

Benefits of strength training

When most people hear “strength training,” they immediately imagine weights. However, strength training actually encompasses a wide variety of physical exercise that uses resistance to create muscular contractions. Essentially, you’re tapping into the power of your own body to build strength, increase muscle mass and improve endurance.

 If you’ve been hitting the gym for years without results, it’s likely that you need to add a strength training routine into your fitness mix to actually reach your goals. Whatever your age or level of fitness, the benefits of strength training are undeniable.  Here are five of them.

  • Increased muscle mass: One of the most obvious benefits to strength training is a toned physique and improved appearance. Increased muscle mass becomes especially important as we get older; as our bodies age, we naturally experience a decline in muscle mass. Strength training can slow down and even reverse this trend.
  • Stronger bones: Yes, stronger muscles can actually help your bones as well. By putting a healthy amount of stress on your bones, you’ll increase the density of them. This can help minimize your risk of fractures from osteoporosis, and pain associated with weakened bones.
  •  Improved focus: Any consistent physical exercise routine has benefits that extend well beyond the gym, often leading to improved mental stamina and focus in your day-to-day life. Strength training is no exception to this, giving you improved focus both during your workouts and into other areas of your life.
  • Cardiovascular health: Spending time on the treadmill is good for your heart health, but did you know strength training can also improve your cardiovascular health, sometimes even more than with aerobic exercise? Your heart is a muscular organ, and you’ll benefit from it every time you work your body’s muscle systems.

These are just five ways that strength training can benefit your health, but the list goes on and on. When you shed body fat and increase muscle mass, you not only look great, but you’ll feel great as well. This leads to increased energy throughout the day, better sleep and a boosted confidence both in the gym and out.

Still not convinced? If you need a few more reasons or need a hand putting together a personalized plan that fits your lifestyle, our team would love to show you in person how strength training can change your life for the better!

Click here to get a free five-day membership to give us a try, with no commitment necessary. We’re looking forward to meeting you!



CategoriesEnergy Blog

Using the buddy system for better workouts

We’ve all heard of the buddy system, right?  But are you tapping into the power of the buddy system during your workouts?

If not, you could be missing out on a few important benefits and limiting the success of your workouts by not training with buddies.

  1. Having fun: This may seem obvious, but training with friends makes every gym session a fun one and kicks up the energy levels a few notches. Even more importantly, when you’re having fun, you’re more likely to want to keep coming back to do it again and again.
  2. Improved techniques: You can always learn a thing or two by talking to the people that have achieved fitness goals that you also want to reach. Working out with friends or trainers gives you the opportunity to observe their techniques and get pointers on how to maximize your own workouts.
  3. Motivation: There’s nothing like a little bit of healthy competition, right? Training alongside friends can encourage you to work harder and, on days when you’re not exactly feeling motivated, knowing they’re in the gym can get you there so that you don’t fall behind on your goals.
  4. Accountability: It’s no secret that making a commitment to meet someone at the gym will make you more likely to actually go. If you set a standing date with a trainer, friend or, even better, an entire group of friends, you’ll have a team of people holding you accountable on the days when it’s a little bit more challenging for you to get a workout in.
  5. Social: Signing up for team training or group classes is a great way to meet new friends who have similar fitness interests and enjoy a healthy lifestyle like you. Breaking a sweat together is one of the best forms of human connection and is always a great time.


In the spirit of community and all of the reasons listed above, we’re kicking off a six-week fitness challenge to motivate you to get into the best shape of your life. We’ll be rooting you on, helping you stay accountable and, most importantly, having fun while you crush your fitness goals! This challenge is open to all fitness levels and backgrounds.

If you’re ready to stop making excuses and start getting healthy, join the challenge by giving us a call!

CategoriesEnergy Blog

Crush Your Fitness Goals with One-On-One Training

What’s stopping you from living the healthy lifestyle that you’ve been thinking about for so long?

One of the biggest factors that keep people from achieving their maximum potential in health and life is a lack of motivation based on habits that have taken years to form. Changing your mind set is just as much physical as it is mental and, to put it simply, it can feel more comfortable to stick with unhealthy habits because that’s what you’ve known for so long.

However, maintaining these habits can be detrimental to your health, and every day that you’re not actively working to change them is one more day that you didn’t live your healthiest life.

Ready for some great news? It’s never too late to take control of your health, and we can help you get there!

Whether your goal is to shed fat, gain strength, increase endurance or to have more energy for your busy life, our team is here to kick-start your health.

We know that every fitness journey is a unique one, and that’s why we personalize our Energy Elite one-on-one training sessions to your specific lifestyle, goals and fitness level. From the moment you walk through the doors and are welcomed by a friendly team member, you’ll feel the Energy Fitness difference.


At an initial free consultation, our team will find out what drives you and what your fitness goals are. We’ll partner you with a certified trainer who will help you achieve them, and you’ll work together to build a custom action plan to crush your goals, hold you accountable and keep you motivated every step of the way. When you begin working with one of our personal trainers, you’ll form a partnership in your success and health, both inside the gym and out.


Based on our science-backed research of the most effective training methods, your trainer will tailor effective and fun 45-minute workouts that easily fit into your life and get you real results that you can actually see. We want you to look forward to each and every training session, knowing that you’re going to leave the club feeling and looking better than when you first walked in.


Ready to get started on your journey to a healthier, stronger, better you? Take advantage of our free five-day trial pass, which includes a free personal training session. Get started today!

CategoriesEnergy Blog

Five Ways To Motivate Yourself To Get To The Gym

Even the most frequent gym-goers have an occasional day where they just can’t find the motivation to get to the gym.


While rest days are important to give your body proper time to recover and recharge, skipping too many days in your gym routine will inevitably have a long-term impact on your energy and motivation levels. Every day that you forgo your workout just makes it more difficult to get into a routine again. Staying consistent keeps you on track to reach your fitness goals and maintain your health.


If you’re having one of those days where you’re tempted to skip the gym, here are five things to keep in mind before you do.


Burn more calories

Working out regularly increases your metabolism, which leads your body to burn more calories even when you’re at rest. That means that you’ll still enjoy the benefits of today’s workout, tomorrow. You’ll feel these effects in increased focus, a better mood and a steady energy level all the way through your day.


Make healthier choices

When you’re in a consistent fitness routine, you’ll likely find yourself making better choices when it comes to what you’re putting in your body. Active people drink more water, have less cravings for unhealthy food and make overall better choices for their health.


Pump more endorphins

While a stressful day can make you want to run home and straight to the couch, you’ll actually improve your mood much more if you head to the gym instead. It just takes a minimum of 20 minutes of aerobic exercise for your body to start pumping endorphins. Endorphins give you a natural “high” that boosts your mood and energy.


Get better sleep

How is your sleep quality these days? If you regularly exercise, you probably enjoy restful nights. Physical activity reduces anxiety and allows your body to achieve deeper and more restorative sleep cycles that will leave you feeling alert and refreshed throughout your day.


Prioritizing your health

We live in a fast-paced world that can feel like it’s pulling us in many directions at all times. It can be easy to prioritize everyone else’s needs before your own, but we’re here to remind you that you deserve to live a healthy life. Make the time for yourself; you deserve it!


Need a hand getting motivated? Visit one of our New York gyms and take advantage of full club access for five days, completely free! Get your free pass now.