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Sugar? The Devil?

Calm down, Bobby Boucher.



Sugar is very easy to demonize. People say it causes obesity, or it's the sole reason you can’t lose weight. Yada Yada Yada.

The reason sugar sucks is because it is so easy to consume a TON of it and not feel full.

The sugar that absolutely sucks, the one that we have all heard of, is the high fructose corn syrup.

This stuff is so processed and so broken down that it takes no effort by your body to break it down for use.

"So sugar is da devil?"

No Bobby.

Not all sugar is bad.

One source of sugar is fruit.

Fruit is incredible for you and SHOULD NOT be avoided because of the sugar content.

Wait, what?

What gets lost in the conversation when it comes to sugar is what else is included in the food you are eating.

Fruit is an amazing source of FIBER.

Fiber is like a snow plow for your digestive system. It picks up a ton of stuff along your GI tract. But because of this, it slows down digestion.

When the digestion is slow, you feel more full.

It would be easy to say "just don’t eat sugar." But that clearly is missing a lot of context.

Avoid the added sugars and all the processed types, but don’t fear fruit 🍏🍎🍉🍑🍅🍒🍌

Is Going Vegan Actually Healthier than Not Going Vegan?

Let's Myth Bust this.

[Avg Read Time: 2 mins]
Adopting a vegan lifestyle where you eat mainly whole foods has tons of benefits.

A few are…


However, just like any diet that completely cuts out an entire food group, you need to make up for what you are cutting out.

What I mean by that is… you do not want to create a nutrient deficiency just to reap the rewards of a diet.

For example, veganism cuts out all meat, dairy, eggs, and fish.

None of these foods are absolutely necessary to have in a diet, but they are LOADED with nutrients your body needs.

When someone goes vegan it can cause them to be deficient in nutrients like…

Your body needs these just to function normally, let alone keep you healthy & lose weight.

This doesn’t mean I’m saying don’t go vegan.

This just means that if you decide to try it out or any other diet for that matter, DO YOUR HOMEWORK.

Supplementation on restrictive diets is almost always a necessity.

Supplementation fills in those gaps in your nutrition that can keep you healthy for the long run.

Along with supplementation, you also need to pay attention to what types of food you consume.

Vegan style diets do not include very much protein.

If you are an active person you need more protein than the average person.

Trying to get that all from plant-based foods can be very challenging, especially when the goal is to lose weight.

Another factor to consider is what types of protein you are consuming.

For your body to use protein efficiently it should be a COMPLETE protein.

A complete protein is a single source or a combination of protein sources that contain enough of the 9 essential amino acids so that your body can put it to use.

When it comes to vegan, all single source complete proteins are cut out (Meat, Dairy, Fish).

However, this is where complementary proteins come in handy. Mixing foods can create a complete protein source. There are even vegan protein powders that combine ingredients to give you a complete protein.

So, if you are craving beans, have them with brown rice.

If you are about to buy a protein powder, go for the one that is a blend of things like pea, pumpkin, and rice. (like Dr.’s Whey available here at GFP, cough cough)

Vegan can be a great choice for some people. Just cover your nutritional bases so you can stay healthy and happy for the long term.

-Coach Bryan

Who doesn’t love Jason Momoa?

I'm a huge fangirl when it comes to his movies.

However, I am not a huge fan of this 15-minute workout promising to drop 10 lbs.

A workout can be a great start towards a weight loss goal; even if it is only 15 minutes.

However, there is a lot of other information missing here.

For a workout like this to actually work there have to be other factors taken into account.

Nutrition

If your nutrition is not on point, weight loss most likely will not happen. 15 minute workouts can’t negate the Chinese food from the night before. (ugh, now I want crab rangoon.)

Sleep

If you don’t sleep enough, losing fat becomes extremely hard. When you are sleep deprived, it affects your brain, especially the frontal lobe. That’s the decision-making center.

So when you wake up after a crappy sleep and you are stopping at Dunkin Donuts for your morning coffee, it will be much much harder to say no to a donut or a muffin. And no 15-minute workout can work that off.

Actually expending enough energy

15 minutes seems great because who doesn’t have 15 minutes? But how much work can you actually get done in that time? It would take 3-4 days of this workout to get the amount of work of one 1 hr session.

To actually lose weight with a 15-minute workout, it may take doing it 6-7 days a week if you aren’t starving yourself.

Going to the gym 2-3 times a week for an hour will get you closer to your goals of weight loss in much less time. Just put in the work and get the most out of that hour.

So what should do you?

Luckily, we have the solution. Our hour-long fitness coaching and cardio classes give you the right amount of exercise and movement to attain your fat and weight loss goals.

If you are interested in speaking to a trainer (like me) about optimizing your workouts, give us a call.

-Coach Bryan

Are you feeling burnt out?

It’s admirable to workout every single day.

Consistency is a huge factor in reaching any goal.

However, when it comes to fitness, balance matters… A lot.

If you want to be your best in the gym, being a workout warrior every day of the week, with no breaks, is not going to cut it.

When you work out, you beat up your body. This causes muscular, skeletal, hormonal stress that builds up over time. This, along with other stress outside of the gym (family, work, etc.) can take a HUGE toll on your body.

All of this stress needs to be balanced out somehow.

This is where recovery comes in.

There are 4 factors that, if abided by, can set you up for optimal recovery.

Rest Days
This means avoiding any kind of excessive stress to the body. This could be light activity like walking the dog, or it could be absolutely no activity like bumming out and watching Netflix all day.

Sleep
Getting that 6-8 hours can be the difference between being ready to dominate the next day, or feeling even crappier than you already do.

Nutrition
You are what you eat. If you eat great you will feel great. If you eat like poop then you feel like…

Hydration
Water keeps the body hydrated and performing at its best. If you are not good at drinking water but work your butt off in the gym, that would be like putting a drop of oil in a NASCAR stock car before a race. It just won’t end well.

When you take advantage of all 4 of these recovery strategies there is this phenomenon called Supercompensation.

Without sounding like a nerd, it’s basically what happens when you work out and then have adequate rest. Your body will adapt and come back stronger and better able to perform the workout that you just did previously.

With all this being said… It is very possible to not take any rest days and make progress.

Unfortunately, that approach doesn’t last long.

What happens when we train too frequently is called overtraining.

Some signs and symptoms of overtraining include

Constant fatigue
Frequently being sick
Nagging Injuries
Irritability
Decreased Performance
Workouts feeling harder than normal
Insomnia or restless sleeping
Loss of appetite
Menstrual disturbances
Depression

It’s easy to get caught up trying to give it your all in the gym.

But we need to keep the goal in mind.

The goal should be to keep improving, whether that be losing fat or gaining strength.

So if you truly want to give your best and get the most out of your training the focus might need to shift. Focus on killing it outside of the gym when it comes to taking rest days, sleeping, eating right, and drinking plenty of water.

And at the end of the day just listen to your body and try to hear it when it tells you it needs rest.

It’s not always about how hard you work in the gym. It’s about how hard you work AND how well you recover that gets you to achieve your goals.

At Gabriele Fitness, we don't only pay close attention to our members' fitness progress, we also help with recovery recommendations.

Contact us if you have any questions about how to balance exercise and downtime. We're here to help.

Protein powder is like the quiet kid in class.

Sure you know his name.

You know a couple things about him.

You might have heard a rumor or two.

But do you really know that much about protein powder?

I'll let you in on a the secrets of this young lad: One of the common rumors around gyms is that protein makes you bulky.

This one could be true….

But is most likely false.

Here's why.

Protein helps build muscle.

But you would have to work VERY hard to get bulk.

As a matter of fact, I'd say you would have to do all of the below, together.
Every day.

You'd have to:

Add in consistent training that progressively gets harder and harder and harder

Eat enough other food to make you gain weight

Sleep 6-8 hours a night, EVERY NIGHT

And you would have to do all of these things, in concert, FOR YEARS.

So, the point is, muscle is EXTREMELY hard to build to the point of being "bulky."

Many times it is easy to mistake muscle gain for weight gain.

Sometimes we have a week or 2 of crappy eating that results in us gaining a couple pounds.

And depending on genetics, it could be held in good or bad places on our bodies.

So, before you go blaming protein, try cleaning up the diet for a couple of weeks and see if you are still looking or feeling bulky.

Another myth that has been in the news lately is that protein is bad for your kidneys.

This one can also be true….

If you do not have properly functioning kidneys.

If you are a healthy adult with no preexisting conditions, protein is safe, and it can be extremely beneficial in helping you lead a healthier lifestyle.

The last myth is, you can only eat a certain amount of protein at every meal.

For most people it doesn't make a difference how much protein you eat per meal, as long as you eat enough throughout the day.

It is optimal to space it out over 3-6 meals when trying to add on muscle.

But when you are just trying to get healthier and lose fat, you can take in protein whenever you find the time.

So now that you know a little bit about protein powder, go say "Hi" and give it a try.

Swing by GFP to try a sample of our favorite protein powder, Doctor’s Whey!

-Bryan Fitzsimmons, CSCS

So here we are, beginning week 3 of my experiment as a GFP member. You may recall that my major reason for embarking on this journey was to gain strength in what feels like a body made of only skin, bones and all of the fatty Shake Shack burgers I indulged in over the years.

“I am seeing muscles in places I haven’t seen in 2 decades!”

I remember reading this quote from a female GFP client and thinking that was what I wanted: Those muscles back. They were never really big muscles, but I knew they existed as they helped me run, lift things, play with my little 2-year-old niece without aching afterward.

Yes, I had 'em once. I know they are in there somewhere. The goal now is to figure out where in the heck they went.

Well, after two weeks of training a few times a week at GFP, I can report that this week, I actually feel more muscular. And that feeling of being more muscular is supported by the fact that I just increased some of my resistance and weights.

I used to lift 12.5 pound weights and now I am up to 15 lbs. Okay, it's not a huge jump, but noteworthy nonetheless.

Painful aging is real

Aging and all of those issues of aching and feeling weaker are a real thing. I found myself bemoaning the facts of aging with pal last week. We agreed that, by the time you hit your 40's, it's difficult to find something to get BETTER at. At least when it comes to physical activities. Things degrade. Muscles certainly can weaken. So getting better at something like strength training feels like a real accomplishment.

Indeed, I can honestly say, after two weeks, I am getting better at this.

At the end of a session, I typically thank my trainers. But this week in particular, I feel like really patting them on the back. They pushed me -- just enough -- to see improvements. And that is the motivation I need to keep coming back.

So for those of you just starting a workout routine, or about to start one, take it from me and countless others who are pushing themselves, after a few weeks, you WILL get better at this, too.

(Next week I want to talk about how my posture is improving! And I think it has to do with the fact that my core is stronger, but I wanna ask the trainers about this first to see if I am just imagining things...)

Have you noticed that it is way harder to lose weight as you age?

Do you miss the days of being 20 years old and just being lean without trying?

Well, getting back to being in shape may be easier than you think.

But...

How about that frequently heard line, "My metabolism is so much slower because I'm old!"

This holds a little truth. But not as much as you might think.

The amount of calories you burn throughout the day is referred to as your Total Energy Expenditure, also known as TEE.

Your TEE actually only decreases by 150 calories A DECADE*.

So compared to your 20-year-old self, you at 40 is only at a 300 calorie disadvantage.

To put it in perspective, this 300 calorie difference is equivalent to about 1 Blueberry Muffin at Starbucks.

So...

...why is it still hard to lose weight?

The answer to that lies in your lifestyle.

As we age, it is a fact of life that we move less and less and we eat more and more.

Rather than walking all over campus to get to class, now you take the family car everywhere.

You now have money to go out to dinner more frequently.

This is a full 360 compared to your 20-year-old self clearing the bank account for a couple drinks at happy hour.

And possibly, kids are now in the picture.

The real problem here is how these lifestyle factors make losing weight so much harder.

But this still doesn’t make it impossible.

Small changes in your day can make a BIG difference.

Take a couple of 10-20 minute walks throughout the day.

Limit yourself to going out to dinner once a week or once every other week.

If your kids didn’t finish their chicken nuggets THROW THEM OUT.

Have your own stash of healthy alternative snacks ready to go.

It doesn’t take much. Just be honest with yourself and stop blaming your metabolism.

Find those problem areas in your day and address them and you will be unstoppable.

If you can’t think of any steps like the ones listed above give the front desk a call and set up a nutrition meeting!

We can figure out a solution together and get you on the right track!

To better health,
-Bryan

For the first time in months, I went to bed and slept a whopping 9 hours straight.

9 hours. In a row.

That is quite a feat and something I haven't done in years. It was Friday night that it happened. And I was having a totally regular week except for the fact that I started small Group Training at GFP.

I trained twice during the week. How did I feel? Well, there was overall soreness which I imagine helped make me feel tired...I certainly drank more water than I typically do, but I can only assume it was the workouts that sent me off to dreamland for so long.

But let's back up a few days.

It was Tuesday that I completed my first personal training session. Bryan was my trainer for the hour. We started off with some roller stretching. This was an education for me. (We have a roller at home, but I admit that I had no idea how to use it.) Bryan showed me how to use the roller to put pressure on my muscles that were tight, thereby "massaging the muscle" to prepare it for strength training. It felt pretty good. Also it's not as difficult as it looked.

When the members were all done stretching and warming up, we broke into small groups and started the hour-long class. Although, "Class" is probably the wrong word to describe the hour. It wasn't a matter of Trainer Instructing and Class Listening. No, Bryan took each of us aside, individually and set us out on a series of exercises. A routine that was created for me, at my level (reminder: I'm weak) that only I did. The other adults in my group also got instructions on exercises selected for them to perform. It really was customized moves. And actually, for the whole hour, none of us in my small group did the same thing. That was surprising to me. How was my trainer keeping track of what I was doing and my progress? Hopefully, I can provide you with answers to those questions in another update.

Anyhow, Bryan checked in with me every few minutes and more than once (read: often) he would correct my position or posture to ensure that I was doing the moves right. At one point I remember thinking "wow, these trainers could write a book on 'perfecting your workout'" because there seems to be a lot of tiny adjustments they instructed me to make. They told me these tiny changes were necessary. They didn't want me to do the moves wrong. Made sense.

I had two women in my group. I learned that they have each been members over a year. I also noticed that they were using heavier weights than me and holding their planks in a manner, let's just say, steadier than mine. It was impressive.

By 50 minutes or so, my legs were shaky, not terribly so, but still shaky. My neck actually felt looser and not as tight as it was going into the hour. I felt good. But hungry. I forgot to try the protein shake that another trainer recommended to me. Instead, I drank a coffee.

Next time, I'll work in that protein.

The day after my first two sessions, I felt sore. Both legs. Both arms. And in my abdomen, big time. That soreness lasted for 2 1/2 days. They told me to expect it. Boy, they weren't kidding. But by the end of the week, I felt back to normal, and, oh, walking up stairs 20 times a day already felt a bit easier.

And I guess, I slept really, really good.

So my journey here at Gabriele Fitness all started with me recognizing that -- I am not strong. I used to be strong. Back in high school when I played a plethora of sports, it was easy to keep muscle. But now, at age 47, I realize that keeping muscle requires, some, attention.

Fast forward (not that long only a week or so) to my signing up and setting up a time for my Gabriele Fitness Consultation session. The word itself sounds clinical. I wasn't really sure what the contours of this meeting would be. I've done gym tours before, so I had some experience.

Regardless, here are a few things I imagined it would be:

I would get a tour of the gym

I would meet a few people.

I would get a folder with some information in it.

So, yes I did do all 3 of those things, but also I did so much more.

On the day, I met with Frankie. I had about an hour together with her and here is what we did.

First she sat with me and we talked. She asked me a handful of questions about my health and history. (I KNOW that sounds like a meeting with a doctor, and it was...kind of...but stay with me and I'll get to that). The questions at first were, high level. You know, questions that covered my basic background. but within a few minutes, we seemed to bridge to a slightly different, more personal line of discussion. A conversation about why I was there. What was it that I wanted to change or fix? What was important to me? I found myself dishing out information that, at first, seemed pretty personal. But after a while, I could tell that Frankie wasn't there to judge me, she was there to understand me and my motivations for getting healthy. And in a way, health IS personal. Especially when you want to remain healthy and active for your family.

Okay, on to lighter subjects! Frankie then took me out on the floor (Glad they told me in advance to wear comfortable clothes) and we went through what they call a Functional Movement Assessment. This sounds daunting, but really it is just a series of moves that Frankie asked me to do to get a sense of how limber I am. Turns out, not that limber. There were 5 movements and they were easy to perform. Here is where the "physician feeling" came in. She took notes and nodded a lot. You know, like a doctor tends to do when you are discussing your health? But it was different because Frankie described why I was doing these moves and WHY it mattered. She was already starting on my Personalized Plan. This data she was collecting on my moves was informing her of what I can and cannot do...yet.

One of the five functional movement moves. Easy.

Next up was a quick body scan on the InBody machine. Took about 1-2 minutes and after another minute, it spat out a bunch of data on my body composition. From how much muscle I have to WHERE it is on my body, How much of my weight is water, etc. w

What looked like jibberish to me, was actually a benchmark for how I do going forward. She told me I should get on the machine once a week to see results. I wasn't afraid - I like getting information about myself. I think we all do!

At that point we wrapped up. I thanked Frankie who thanked me back. As she continued to scratch down a few remaining notes about my consultation, I met Deana and set up my first session: a 1-1 with another trainer.

First day? Nothing negative to report. Lots of questions answered. So, it's all good so far. Until next time...

Science, Whitney and Squats: What do these 3 things have in common?

They are a few of the facets of Frankie Formisano, a trainer/coach here at GFP.

Welcome to the second installment of Meet the Trainer where we are thrilled to introduce you to our team of highly-experienced personal trainers.

Like Wes, who we introduced to you in December, Frankie is one of our youngest trainers. Don’t hold that against her: she’s been studying the science of exercise and health for 6 years.

When she’s on the gym floor training members, Frankie smiles a lot.

But she is a tough trainer.

Especially when it comes to correcting members' squats - one of her favorite moves.

Frankie has been part of our personal training team for a good stretch of time now.

In addition to pushing our adult members to their limits, Frankie gets our community's young athletes in shape for their sport season.

She loves witnessing the transition of the Gabriele Fitness teens as they become more comfortable around strength equipment. She impressed upon us that teaching correct movements to teens and pre-teens is key to seeing them improve at their sport.

Loads of high school students in our surrounding towns know Frankie from training here as part of our Sports Performance program.

(But did they, or anyone, know her favorite song from the ’80s is Whitney’s "I Wanna Dance with Somebody"? I think next time we play that song at the gym, Frankie should probably serenade us all with a few bars…)

On to lunch.

We’re so glad that we ask our GFP trainers to share their favorite recipes, ‘cause, yet again, here is a super lunchtime dish that anyone can pull together.

Frankie’s Fave Lunch Bowl:
Brown rice (hint: cook big batch a few days in advance to use over the course of several days)
Chicken or ground turkey
Salsa, mild
Corn, canned ('cause it is nearly impossible to find fresh)
Black beans
and a dash of taco seasoning for a little extra flavor

Yum. Honestly, ditch your old recipe books and just ask our trainers for meal ideas from now on.

Frankie is proud to be strong and confident and certainly radiates a certain positivity when you are training with her.

She adores her family and baking when she has the time.

And she is quite serious about exercise: she got her B.S. in Exercise Science and Health and a concentration in Sports Science along with a Masters Degree in Exercise Science from East Stroudsburg University.

And more recently she got her PPSC certification (Pain-Free Performance Specialist).

So yeah, we think she understands the science of exercise and sports quite well.

So all in all, you can’t go wrong with Frankie helping you out with your training regiment.

If you haven't had the chance to meet Frankie and the rest of the training team, come on down to Gabriele Fitness to get your free fitness audit.

Confused about how to create a delicious smoothie? What exactly goes INTO a smoothie? We reveal how to whip up a yummy-tasting protein-packed smoothie in seconds...oh and did we mention it contains peanut butter? Mmmmm...

The best part? You can get all ingredients at the local grocery store AND you can get purchase Welness Greens and the non-GMO protein powder here at GFP. Ask at the front desk and enjoy!

Hey, I’m Vince Gabriele, the founder of Gabriele Fitness in Berkeley Heights

We’re the only personal training gym in NJ that helps people aged 40 plus lose weight, gain energy and add more life to their year without fad diets or workouts that beat up your body

We know you want to be the strongest version of yourself.

In order to do that, you need to work out, eat right and get enough sleep.The problem is life is busy and time is flying by.

You’re raising kids, building a career and putting everyone before yourself which leaves very little time to focus on your health.

This makes you feel tired, frustrated and even uncertain if you’ll ever be able to get this on track.

We believe everyone deserves to live in a body that they feel great about and that your health doesn’t have to decline as you age.

We understand what it’s like to have a busy life and still find the time and energy to take care of your body

Which is why we’ve built our entire program around helping people aged 40+ look and feel better than ever.

For over a decade we’ve helped thousands of people in our community shed on average …10-20 pounds of body fat in just a few hours a week.

Here’s our 3-step process for success

Step 1: Book a call to chat with us about what you’re looking to accomplish

Step 2. Meet with one of our personal trainers who will help you build a fitness and nutrition program that’s right for you

Step 3: Start Getting Results immediately

So, you can stop gaining weight and waking up tired and instead get control of your health and experience a more active life with the people you love.

Click the button below to take control of your health now

People ask us everyday:
"WHAT'S THE BEST DIET TO LOSE WEIGHT?"
For years we've searched for that answer.

Research has finally found it for us!
The best diet is: A CONSISTENT ONE.
It’s honestly that simple and the smartest people in the nutrition world agree.

Ph.D. John Berardi confirmed these results recently. He did a literature review of thousands of studies on every diet you can imagine.

His work confirmed that there are SEVERAL diet/nutrition approaches that will help you drop body fat and lose weight.
The one common denominator was that the people who got the best results were the ones who were the most consistent with their nutrition, no matter their preferred diet.
But please DO NOT misconstrue what I’m saying, eating Big Macs and Tasty Cakes "consistently" is not going to work.
There are a few basic principles that need to be considered: such as eating nutrient dense food, managing stress and getting a decent amount of sleep. But there are A LOT of dietary approaches that can help you reach your goals.
The Paleo Diet, The South Beach Diet, The Keto Diet, Vegetarian, Vegan and on and on.
Keep in mind, CONSISTENCY IS THE KEY.

There is not a single approach that shines above all others.
Find the one that works best for you, the one that fits your lifestyle and STICK TO IT.
So if you're looking for the PERFECT DIET, you can stop now.
Just be consistent if you want results.

The Screnci's are another one of the amazing families who train with us at GFP.

Nick and Lauren (the parents) have gotten some amazing results training in both our Small Group Personal Training and Fat Blast classes. They've gotten stronger, dropped body fat and are moving so much better.

Alex (older brother) and Ben (younger brother) have both done an awesome job in our Sports Performance Program. They train hard every session and continue to get better week after week.

Ryan (the youngest brother) is too young to train at GFP, but always brings a big smile into the facility when he stops in to see what his brothers are doing!

One of the many things we love about the Screnci's is that they have made fitness a part of their lives and something they do as a family!

On a recent trip to Italy, as family they climbed Mt. Etna, on the island of Siciliy. The climb is over 10,000 vertical feet!

They also bring fitness into their home. They have family plank contests and do team workouts in their basement all the time.

We are so happy to have this amazing family as a part of the GFP family. You guys are awesome!

Keep up the great work,
-The GFP Team

INGREDIENTS
- 4 medium zucchini
- 1-2 cups of grated parmesan
- Olive Oil
- Garlic powder
- Salt and pepper

DIRECTIONS
- Slice zucchini into "fries"
- Add fries to a large mixing bowl and drizzle with olive oil
- Sprinkle fries with parmesan and seasonings, then mix by hand until all fries are coated
- Arrange fries on a large baking sheet
- Bake at 425 for 15-20 minutes
- ENJOY!

PS- If you love this recipe and are ready to take control of your nutrition, our
30-Day Jump Start is an great way to get back on track!

There is no doubt in my mind that eating leftover pizza is one of the biggest issues people face when trying to lose weight and get healthy.

Do you ever find yourself staring at a day-old piece of pizza like this?

From a nutritional standpoint, day-old pizza does not effect your body differently than fresh pizza (unless you don't refrigerate).

The real issue happens inside your brain!

What I mean is that so many people struggle to rebound after a bad meal.

You DO NOT have to be perfect with your nutrition to get great fat loss results, but you do have to be CONSISTENT.

You can enjoy some pizza or ice cream or whatever your "cheat" meal is every once in a while, but the key to consistency is getting right back on track after you enjoy that meal.

Everyday I hear a story of someone who was doing so well with their food, then they had a birthday party or their anniversary and it completely derailed them.

DON'T LET IT HAPPEN! THROW AWAY THE LEFT OVERS!

Enjoy yourself. Have a great meal. Then get back on track.

It's a mindset. The same way you make the decision to enjoy yourself for a night, make a decision to not let that one meal throw you off.

So if you have BIG plans in the next few weeks, don't stress about it, enjoy yourself. But don't forget to have plans to get back on track as well, that's the secret to great results!

Have a great day,
Tom

Meet Nina, she's been part of the GFP family for almost 2 years. In September she decided to compete in our 6 Week Fall Fat Loss Challenge after asking herself a very important question.

"Being part of the last challenge came from a question to myself about wanting to be healthier. IF NOT NOW, WHEN?"

Nina always trains hard (as you can see in the picture!) but during the challenge, she really stepped up her nutrition.

"The biggest change for me was being coached to look at nutrients instead of just counting calories. It has totally changed how I look at what to eat every day, and guides my choices at home and eating out."

She also embraced the "team" part of the challenge and was motivated by everyone at GFP.

"The support and encouragement from all the coaches and other gym members makes me feel like we’re a team, and I love the feeling that we’re all in it together to win."

Nina's team finished in the Top 5 of the competition and she finished #1 overall in the women's division!

Awesome job Nina, keep up the great work!
- The GFP Team

Research regarding cell phone usage and it's effect on health from multiple University studies are starting to emerge and the results are pretty scary.

I'm not talking about radiation or any of the waves cell phones emit. I'm curious about how the amount of TIME people spend on their cell phones and how it impacts their health. Researchers at both Harvard and Duke are curious as well.

There are no "direct" links yet to time spent on cell phones and weight gain, but it's pretty easy to see the connections.

LACK OF SLEEP- We talk all the time about how much of an impact quality of sleep has on your health. Researchers have found that using your cell phone close to bed time can have a profoundly negative impact on both the quality and quantity of sleep.
MY ADVICE -Have a cut-off time for your phone at least 30 minutes before you want to go to sleep.

LACK OF PHYSICAL ACTIVITY- The average American spends over 2 and a half hours per day on their cell phone. Studies looking at high school and college students report usages in those populations closer to 5 hours per day. It's funny, because one of the most common reasons we hear for weight gain is "I don't have enough time to workout".
MY ADVICE - Track your screen time. Your smart phone will tell you exactly how much time per day you're spending. Set a goal to carve 30-60 minutes off the screen time and go for a walk or get a workout in.

So if you're reading this on your phone, PUT IT DOWN and get moving!
-Vince

Shilpa and her family just got back from an amazing family vacation where they got to witness this unreal sight in Peru!
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Machu Picchu is one of the seven wonders of the world, it's about 8,000 feet above sea level, and means "Old Peak" in the native language of Quechua.

Shilpa has been part of the GFP Family for 2 years and trains with a combination of our Small Group and Fat Blast classes. She has continued to improve her strength and overall conditioning month after month.

Her daughter Maya (also pictured) trains in our Sports Performance Program and has also made some amazing strides in her strength, speed and agility. 
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We LOVE seeing our members take on challenges big and small and use their strength to do really cool things outside of GFP.

Keep up the great work ladies!
-The GFP Team

P.S.- Is there a place you want to visit or challenge you want to take on, but your fitness is holding you back?

We help people everyday do things they never thought were possible again.

Here are a few ways to find out about how we can help you at GFP...

1.     FREE 1-on-1 Session. Want to see if we’re the right fit for you? Come in to GFP for a FREE 1 hour session with one of our expert coaches. You can experience how we train first hand and ask all the questions you want. 

Just respond to this email with "ONE ON ONE" in the subject and we’ll get right back to you.

2.     Risk-free 30-Day Jumpstart. If you’ve seen enough of our members incredible results and you’re ready to get started, our 30 Day Jumpstart is the perfect fit.  You’ll get the full GFP Experience, designed to get you on the path to a longer, healthier and happier life!

Just respond to this email with "JUMPSTART" and we’ll get right back to you.

How to use protein to drop fat, get leaner, and gain lean, toned muscle mass

When I was in college I was the butt of many jokes...

The one where I got beat up the most was my meat scale (seriously!)

I would weigh out portions of meat to make sure I was eating enough...

My friends would walk in with McDonalds and start busting on me for weighing my meat 🙂 

Well, the jokes on them--they got fatter... and I got leaner!

But, here's the thing, the reality is that I didn't really need that meat scale after all 🙂 

If you want make things a lot easier on yourself, just look at your palm!  

If you take a look at the diameter and thickness of your palm it provides a nice guideline for a serving size of protein.

The reason I love this because it's so simple!  

The more I study and read about nutrition and weight loss the more I realize that all the success comes from 2 things:

Simplicity and Consistency

If you keep it simple and stay consistent you'll win.

Now to take this a very small step further...

If you're a man, looking to gain muscle and lose fat: eat 2 palms of protein at each meal.

Ladies looking to get lean and toned: eat 1 palm of protein at each meal.

I’m not gonna bore you with all the benefits of protein, just know that the best results we have gotten from our clients are from the ones that followed this simple structure.

Here is a short list of protein choices for you guys:

Chicken Breast

Chicken Thigh

Chicken Burger

Steak

Beef Burger

Turkey Burger

Turkey Breast

Bison Burger

Shrimp

Salmon

Scallops

Chicken or Turkey Sausage

Venison

Eggs

So now you have your guideline for proper serving sizes and plenty of choices to help you get in your protein throughout the day. 

Follow this simple tip and you'll get leaner, have more energy, and ramp up your metabolism in the short AND long term (booya!)

-Vince "Meat Scale" Gabriele

PS: what's your favorite easy, simple to make source of protein?

GET THE MOST OUT OF LIFE WITH GABRIELE FITNESS

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For over a decade Gabriele Fitness & Performance in Berkeley Heights, New Jersey has served the thousands of busy people to lose weight, gain energy, and feel the best they have in years.
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