Fitness & Nutrition FAQ

We're at 615 West Park Avenue in Oakhurst, NJ 07755, on the 2nd floor of the Park Avenue Tennis Center. If you live or work anywhere around Ocean Township, Long Branch or the rest of Monmouth County, we're an easy stop on the way to or from work. You can call or text us at 732.201.2074.

Monday through Friday we're open 5:30 AM to 8:00 PM, and Saturday and Sunday 8:00 AM to 4:00 PM. Hours can change around holidays, so call or text if you're planning around a specific day. Class times live on our Class Schedule.

Start with a conversation, not a workout. Book a free Planning Session. We sit down for about 30 minutes, talk through your goals and your health history, take the relevant measurements, and build your Wellness Roadmap: a written plan for exercise, nutrition and hydration that fits your life. You walk out knowing exactly what to do first. No sales pitch and nothing to "pass."

We cover three things: your goals, the relevant measurements that show where you are today, and your Wellness Roadmap, which lays out the steps to get where you want to go. It's free, it takes about 30 minutes, and there's no commitment. You can book it online or read more on our Roadmap page.

For general health, the federal Physical Activity Guidelines call for at least 150 to 300 minutes of moderate activity a week, like brisk walking, plus muscle-strengthening work at least 2 days a week. If building muscle is the goal, research shows training each muscle group at least twice a week beats once a week. For most of my clients, that means 2 to 4 sessions a week plus daily walking. We set your number in your Wellness Roadmap.^[1][2]

It depends on how much coaching you want. At nuYu, unlimited small group training is $162.50 a month, 2x-per-week small group is $128 (that's $16 a session), and a single drop-in class is $25. We also have a discounted rate for public service, students and seniors 62+. Every membership includes individual coaching. Personal training and full pricing are on our Services & Pricing page.

If you've started and stopped before, a coach is usually the missing piece. Most people don't need more information. They need a plan built for them, someone to check their form, and someone who notices when they miss a week. That's what our coaches do. If you're not sure, come to the free Planning Session and decide after you've seen your Wellness Roadmap.

Small group training means a coach leads a small class, so you get the energy of a group and still get coached on your form. It's a great fit for beginners because every movement can be scaled up or down. You'll find class times on our Class Schedule.

Most people feel the difference before they see it: better sleep, more energy, and weights that feel lighter after a few weeks. Visible changes take longer and depend on consistency, food and sleep. That's why we track relevant measurements instead of only the scale. When you have numbers to compare, you can see progress even when the mirror is slow.

There isn't one, and that's good news because it means you don't need 500 crunches. In one controlled study, six weeks of ab exercises alone didn't reduce belly fat, even though the abdominal muscles did get stronger. Fat loss comes from your overall eating, strength training, daily movement and sleep. Abs really are made in the kitchen. I wrote a whole blog post on it.^[3]

Your number depends on your size, activity, age and goals, so I won't hand you a generic figure. In your Wellness Roadmap we set a starting target based on your relevant measurements, then adjust it based on how your body actually responds. Most people do better with a simple plate method and enough protein than with counting every calorie.

More than most people think. The International Society of Sports Nutrition puts it at 1.4 to 2.0 grams of protein per kilogram of body weight per day for most people who exercise. For a 170-pound person, that's roughly 108 to 155 grams. Here's my simple rule: put a palm-sized portion of animal protein, or another solid protein source, on every plate.^[4]

The National Academies found that adequately hydrated women take in about 2.7 liters (91 oz) of total water a day and men about 3.7 liters (125 oz). That counts water from food and every drink, not just plain water. Train hard or sweat a lot and you'll need more. Your Wellness Roadmap includes a hydration plan.^[5]

Do whichever matters most for your goal first, while you're fresh. If you want strength and muscle, lift first and finish with cardio. If you're training for a race, flip it. For most of our members chasing fat loss and overall health, strength first is the better default.

Walking is the most underrated tool in fitness. A large 2022 meta-analysis of 15 studies found that more daily steps were linked to a lower risk of death, with the benefit leveling off at about 6,000 to 8,000 steps for adults 60 and over and 8,000 to 10,000 for younger adults. Walking alone can help with weight loss, but it works best paired with strength training and good food. Join us for our Sunday Strolls too.^[6]

Creatine is one of the most researched supplements out there. The International Society of Sports Nutrition's position stand says that in healthy people, short- and long-term use, up to 30 grams a day for 5 years in studies, is safe and well tolerated. It also supports high-intensity performance and recovery. It works the same way for women as for men, and the usual daily dose is far lower than 30 grams. If you take medication or have kidney issues, check with your doctor first.^[7]

The rules don't change at 50, but the priorities do. Strength training moves to the top of the list so you can keep your muscle, protein becomes more important, and recovery and sleep matter more. Plenty of our members started in their 50s and 60s. Your Wellness Roadmap is built around your history, including old injuries and medications, not a 25-year-old's program.

Yes, when it's coached and scaled. Muscle-strengthening work at least 2 days a week is part of the national guidelines for adults of every age. We start with movements you can do well and build from there. That's why every membership comes with individual coaching.^[1]

Do whatever lets you train well. Some people feel great training fasted first thing in the morning, while others get lightheaded. If you eat beforehand, keep it light and simple, like a banana, toast or Greek yogurt, 30 to 90 minutes before. After your workout, get a real protein-forward meal.

It can, mostly because it makes it easier for some people to eat less overall. It isn't magic, and it isn't for everyone. If it fits your schedule and you still hit your protein, great. If it leaves you starving and overeating at night, it's the wrong tool for you. We'll figure out which approach fits you at your Planning Session.

This one comes up all the time. Water, stress, sleep, hormones and your body adapting to a lower intake can all mask real progress for weeks. That's why we track relevant measurements, not only body weight. I break it all down in my "Why Isn't the Scale Moving?" post.

Warm up, yes. Long static stretching beforehand, usually not. Five to ten minutes of easy movement and lighter versions of what you're about to do will get you ready better than holding a stretch. Save the longer stretching and mobility work for after training or for its own session.

Yes. On the first Sunday of every month, I make protein pancakes at the gym, and it's Bring a Friend Free day. The easiest way to try us out is to book a free Planning Session and we'll get you into the right class.