Wednesday, September 30, 2015

GGX Schedule for Thursday, Oct.1:
AM: Spin Bike (Russ)-5:45am-6:45am
Belly Dance (Allen)-8:30am-9:30am
PM:TRX (Ferleen) - 5:00pm-6:00pm
Spin Bike (JP) - 5:15pm-6:15pm
Zumba Mash-Up(Allen)-5:30pm-6:30pm

Tuesday, September 29, 2015

NOTIFICATION: Zumba at 5:30pm, Yoga class which was originally on schedule will be cancelled. We apologize for the inconvenience.
GGX Schedule for Wednesday Sept.30
AM: Zumba (Nats) -8:30am-9:30am
PM:TRX (Ferleen)-5:00pm-5:30pm;5:30pm-6:00pm
Spin Bike (Beth)- 5:30pm-6:30pm
Zumba (Liz) - 5:30pm-6:30pm

Friday, September 25, 2015

GGX Schedule for Saturday Sept.26:
AM: Spin Bike (Gerald) -8:30am-9:30am
TRX (Gerald) - 9:30pm-10:30pm
Yoga (Clarie)- 10:00am-11:15am

Thursday, September 24, 2015

GGX Schedule for Friday, Sept.25:
AM: Zumba (Allen)-8:30am-9:30am
PM:Belly Dancing(Allen)-5:30pm-6:30pm

Wednesday, September 23, 2015

GGX Schedule for Thursday, Sept.24:
AM: Spin Bike (Russ)-5:45aam-6:45am
Belly Dance (Allen)-8:30am-9:30am
PM:TRX (Ferleen) - 5:00pm-6:00pm
Spin Bike (JP) - 5:15pm-6:15pm
Zumba Mash-Up(Allen)-5:30pm-6:30pm

Monday, September 21, 2015

GGX Schedule for Tuesday, September 22:
AM:Spin Bike (Kanae)- 5:45am-6:45am
Zumba Toning (Allen)-8:30am-9:30am
Yoga (Nicole)-9:45am-10:45am 
PM:TRX (Gerald)-5:00pm-5:30pm;5:30pm-6:30pm
Spin Bike (Aaron)-5:15pm-6:15pm
Abs/Core Workout (Ferleen)-5:45pm-6:20pm
Zumba Toning (Allen)-6:30pm-7:30pm

Wednesday, September 16, 2015

                                                                      Thursday Sept.17:
                                                                       5:00-5:30PM: TRX - Ferleen
                                                                       5:15-6:15PM: Spin Bike -JP  

Tuesday, September 15, 2015

Wednesday's Group Exercise Class:
5:00-5:30PM: TRX with Ferleen
5:30-6:00PM: TRX with Ferleen
5:30-6:30PM: Spin Bike with Gerald

Aerobics Room Classes Canceled This Week

Dear Members:

Due to the continued curing of the newly varnished floor, we ask for your patience in waiting another week for classes to resume.

Thank you very much for your cooperation and understanding.

Gold's Gym Management

An 8-Minute Treadmill Workout That’s Actually Fun

Ever heard of the 10-20-30 workout? The training protocol refers to a specific interval format: run, bike row, etc. at a gentle pace for 30 seconds (low), accelerate for 20 seconds (medium) then push it for an all-out, 10-second sprint (high). Then repeat the set all over again. (Yes, the numbers are flip-flopped, but we didn’t create the name, so let’s roll with it.) This easy-to-follow program has been shown to help improve runners’ speed while being deemed more enjoyable.
Although the study isn’t new, everyone is talking about it again. And the bottom line is that going all out for 10 seconds is totally doable—and it delivers the results you’re looking for.
Want to give this sequence a go? We tapped Luke Lombardo, senior coach at Mile High Run Club in New York City, for an eight-minute 10-20-30 style treadmill workout (plus a warm-up and cool-down). “It is the perfect way to boost your metabolism and burn fat, while having fun at the same time,” he says. Plus, on a summer weekend, we know you want a workout that delivers results without being a time-suck.
The Workout
Incline: Keep the treadmill at a 1.0 incline throughout the entire workout.
Warm-Up: Start with a 5-minute easy jog at a pace where you can hold a conversation.
Perform 4 Rounds Of:
  • 30 seconds of a light jog (4-6 mph)
  • 20 seconds of a fast, but controlled run (7-9 mph, think 10K race pace, or a speed in which you could only say a few words)
  • 10 seconds of an all-out sprint (10-12 mph, think you’re seconds from the finish line)
  • Recover for 1 minute (you can choose either a fast walk or light jog)
Cooldown: End with a 5-minute jog at a pace where you can hold a conversation.

Friday, September 11, 2015

GGX Schedule for Saturday Sept.11
AM: Spin Bike (Gerald) -8:30am-9:30am
TRX (Gerald) - 9:30pm-10:30pm

Thursday, September 10, 2015

2 Science-Backed Strategies to Avoid Long-Term Weight Gain

With weight gain, slow and steady is the common pace—we often look back, wondering: “How did I get to this weight?” Long-term weight gain typically happens at a miniscule 1-2 pounds per year, which can snowball into something substantial as we age. Fad diets lure us with the promise of rapid weight loss, but researchers are looking at it from a different angle: Can changing what we eat stop long-term steady weight gain?
What the Science Says
Scientists from the Friedman School of Nutrition Science and Policy did a study using data collected from 120,784 healthy, non-obese, middle-age participants in three well-established cohorts: Nurses’ Health Study, Nurses’ Health Study II, Health Professionals’ Follow-up Study. Data was collected at every four-year period for 16 to 24 years.
Researchers were interested in how participants’ diet quality affected their trend in weight gain. Without altering anyone’s food intake, the researchers looked at what participants consumed, with a focus on protein and the glycemic load (GL)—two measures of diet quality. Then, they examined how changes in participants’ weight corresponded to diet quality. Why?
High-protein foods (think meats, dairy, nuts, beans) are thought to help with weight lossbecause of their ability to promote satiety, spare lean muscle mass, and help offset the slow in metabolism. GL was used because it reveals both carbohydrate quality and quantity. The more popular “glycemic index” (GI) is used to assess how a food will increase your blood sugar, but this doesn’t account for the amount of the food that you eat. GL accounts for both the food’s GI and portion eaten. High GL foods (think refined carbs) are thought to make weight gain more likely because they make your blood sugar rise rapidly—leading to insulin release, which favors fat storage.
Weighty Findings
Once the data was collected, the researchers could then summarize “associations,” also known as data trends, between certain types of food and weight gain or loss. Here are some of their weightier findings:
  • Not all protein foods are created equal. Certain protein foods appeared to be better than others when it comes to preventing weight gain. Nuts, peanut butter, fish, yogurt and low-fat cheese were associated with weight loss while red meat and processed meat were associated with weight gain.
  • Eggs and cheese aren’t necessarily diet-busters. These foods were only associated with weight gain if the diet’s glycemic load was also high.
  • High glycemic load diets were worse for weight loss. Foods with a high glycemic load (think white bread, potatoes, soda) were associated with weight gain. A diet with a higher GL ranking is positively associated with weight gain. In fact, a 50-unit increase in daily glycemic load (about two bagels) resulted in a 1-pound weight gain every 4 years.
  • The type of protein consumed worked in combination with GL to affect weight. For example, someone who eats a high glycemic load diet plus a lot of red/processed meat would gain more weight than if he ate a low glycemic load diet with the same amount of red/processed meat.
Keep in mind that the results of this study are “associations” meant to show relationships between diet quality and weight gain or loss. This does not confirm that particular diet types cause weight gain or loss. Nonetheless, these relationships are still important, given that we’re looking at a large group of participants over the course of decades.
What’s the Takeaway?
This study confirms that the quality of your diet matters for keeping your weight in check over a long period of time. A balanced diet rich in whole grains, fruits and vegetables will help you maintain a low glycemic load. Choosing lean protein sources like chicken, fish, nut butter and low-fat cheese will reduce the amount of fat—particularly saturated fat—in your diet. Both glycemic load and protein type are indicators of your diet quality, and will affect your weight.
It’s apparent that a calorie is not a calorie in this case, so do calories still count when it comes to weight loss? The answer is a resounding Yes! Even though the study focused on diet quality, this is just one factor out of many that affect our weight. To be successful at maintaining a healthy weight, both the number of calories consumed and the quality of those calories matters.

Wednesday, September 9, 2015

                                             Thursday Group Exercise Classes :
                                             5:00-5:30PM: TRX with Ferleen
                                             5:15-6:15PM: Spin Bike with JP
                                             Hope to see you at class!
                                             Call 233-4000 for more information.

Tuesday, September 8, 2015

                                         Wednesday's Group Exercise Class at Gold's:
                                         5:00-5:30PM: TRX with Ferleen
                                         5:30-6:00PM: TRX with Ferleen
                                         5:30-6:30PM: Spin Bike with Gerald
                                         * Thank you for your patience as we remodel our Aerobics Room floor
                                         Call 233-4000 for more information.

Monday, September 7, 2015“Warming up and cooling down are good for your exercise performance — you’ll do better, faster, stronger — and for your heart since the increased work on the heart ‘steps up’ with exercise,” said Richard Stein, M.D., professor of cardiology in the Department of Medicine at New York University and co-director of Cardiology Consult Services.
“Stretching also makes many people feel better during and after exercise and in some people decreases muscle pain and stiffness.” When done properly, stretching activities increase flexibility.
So what’s the big deal?
A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart.
“Warming up before any workout or sport is critical for preventing injury and prepping your body,” said Johnny Lee, M.D., director of the Asian Heart Initiative at the New York University Langone Medical Center and president of New York Heart Associates in New York City.
“Stretching allows for greater range of motion and eases the stress on the joints and tendons, which could potentially prevent injury. Warming up, such as low-heart rate cardio, prepares the circulatory and respiratory system for the upcoming ‘age- and type-appropriate target heart rate’ exercising, whether it’s endurance or sprint type of activities.”
The cool-down is just as critical. It keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly.
Warm up
Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity.
Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up.
Do whatever activity you plan on doing (running, walking, cycling, etc.) at a slower pace (jog, walk slowly).
Use your entire body. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice.
Cool down
Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. This means if you stop too fast, you could pass out or feel sick. A cool-down after physical activity allows a gradual decrease at the end of the episode.
It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.
Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute.
Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for another set of stretching.
The stretch should be strong, but not painful.
Do not bounce.
Breathe while you’re stretching. Exhale as you stretch, inhale while holding the stretch.
So do your body a favor. Take time to gradually progress into your workout and cool down when you’re done being physically active.

Friday, September 4, 2015

                                                 GGX Schedule for Saturday Sept.5
                                                 AM: Spin Bike (Gerald) -8:30am-9:30am
                                                 TRX (Gerald) - 9:30pm-10:30pm   



Don’t be seduced by “sugar-free” or “fat-free” goodies. Check out our 10 low-fat treats that can wreck your diet

You’ve been eating smart all summer long despite the weekend movie trips and backyard cookouts. But some of those low-fat meals and snacks may not be as slimming as you think. Before you sabotage your diet, check out this gallery of diet food impostors, and be sure you’re really making healthy choices!
“Real Fruit” Beverages
That Fruitopia drink at the mall was a great way to get in a serving of fruit, right? Wrong. These drinks are only 5 percent fruit juice, and because they’re full of sugar, a 20-oz bottle packs 300 or more calories–as much as a cream-filled doughnut! Have a box of 100 percent juice instead.
Poultry Hot Dogs
Unfortunately, just like pork and beef hot dogs, poultry dogs often include skin and fat, so they’re no healthier than their “authentic” counterparts. Opt for low-fat or fat-free franks instead. And no matter what variety you get, check the Nutrition Facts label for the real skinny on fat content.
Sugar-Free Cookies and Candy
“No sugar” must mean fewer calories–or at least that’s what the manufacturers want you to think! But most sugar-free brands have as many calories as the regular kind. And too much of the sugar alcohols used to sweeten these products can cause loose stools, diarrhea, and cramping. So indulge in the full-sugar brands; just do so in moderation.
Nutritional Energy Drinks
The body derives energy from calories, so (surprise!) that’s what these shakes deliver: 240 extra calories a day, enough to make you gain 1/2 lb a week. Take a daily multivitamin to get the vitamins without the spare tire, and have a real milkshake once in a while.
Complete Salad Kits
Salad-in-a-bag has been a lifesaver in many a busy mom’s kitchen, but they can pack a caloric wallop: 510 calories and 45 g of fat in one package of Dole Caesar Salad Kit. Buy the light variety instead, or add your own low-fat or fat-free dressing at home.
Vegetable Pizza-for-One
The veggies are healthy, all right. But the gobs and gobs of cheese they’re sitting on aren’t; they’re full of artery-clogging saturated fat. Look for low-fat versions, and be sure to check the saturated fat content so you can compensate elsewhere in your daily intake.
Bags of Air-Popped Popcorn
Air popping adds no fat, so this is perfect for a night in front of the TV, right? Sure, if you pop it yourself. But manufacturers add the fat after the popping is done; that’s why the popcorn is butter- or cheese-flavored. Air-pop your own instead, or buy the light microwave kind.
Trail Mix
It’s the perfect midafternoon snack, full of fruits and nuts, fiber, heart-healthy fat, and trace minerals. Why not down a whole bag? Because each 6-oz pack contains at least 800 calories. You could have dinner for that! Make sure you’re only eating one serving (about 3 tablespoons) each time you snack.
Fat-Free Ice Cream Topping
Much like sugar-free cookies and candies, fat-free ice cream toppings are still full of calories, usually as many as their full-fat counterparts. And calories count no matter where they come from. Use a carefully measured portion of whichever topping you prefer, or look for the light varieties, which really do have fewer calories.
Reduced Fat Peanut Butter
The fat that’s removed is replaced by carbohydrate filler, so there’s no reduction in calories. And the fat in peanut butter is the healthy monounsaturated kind. So scoop out your 2 tablespoons (about the size of a golf ball), and stick with the full-fat varieties.

Written by Emily Tannert
Originally published by Prevention magazine

Tuesday, September 1, 2015

Gold's Group Exercise Class for TODAY 9/1/15

Get back in shape!

GOLD's Group Exercise Classes for Tuesday:
5:00-5:30pm: TRX with Gerald
5:15-6:15pm: Spin Bike with Aaron
5:30-6:00pm: TRX with Gerald

Call 233-4000 for more information. Gym open until 9PM!