Friday, October 30, 2015

GGX Schedule for Saturday Oct.31:
AM: Spin Bike (Gerald) -8:30am-9:30am
TRX (Gerald) - 9:30pm-10:30pm
Yoga (Clarie)- 10:00am-11:30am

High intensity interval training (HIIT) has been shown to burn more calories than traditional workouts, and burns more body fat in less time
In one study, HIIT was the only form of exercise that improved glucose tolerance. Low intensity exercisers had glucose tolerance on par with the control group, which did not exercise at all
Research comparing identical twins highlight the speed at which you can improve your health regardless of genetic predisposition. Active twins had greater endurance, lower body fat, and significantly greater gray matter in their brain

Thursday, October 29, 2015

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

Wednesday, October 28, 2015

GGX Schedule for Thursday, Oct. 29
AM: Belly Dance (Allen) -8:30am-9:30am
PM:TRX (Ferleen)-5:00pm-5:30pm
Spin Bike (JP)- 5:15pm-6:15pm
Abs and Core (Ferleen) - 5:45pm-6:20pm
Zumba Mash Up (Allen)-6:30pm-7:30pm

Tuesday, October 27, 2015

GGX Schedule for Wednesday, Oct. 28
AM: Zumba (Nats) -8:30am-9:30am
PM:TRX (Ferleen)-5:00pm-5:30pm;5:30pm-6:30
Spin Bike (Beth)- 5:30pm-6:30pm
Step it Up (Bel) - 5:30pm-6:30pm
Zumba Toning (Allen)-6:30pm-7:30pm

Self-Help for Knee Discomfort While Lunging

by NASM Education Team
Knee discomfort while lunging, walking, and squatting is very common.  One of the most common reasons for this discomfort is lack of preparation prior to performing the exercise. The National Academy of Sports Medicine has developed a simple six-step warm-up for lunge preparation.  If you have any specific questions, please contact an NASM-certified personal trainer.

Step 1: Perform a self-massage on the thigh region.


1. Start in a kneeling position with the foam roll oriented horizontally in front of your knees.  Now lie across the foam roll so that it is just above your knees and your forearms are on the floor with your elbows bent.  Pull your body forward and lateral with your arms, slowly rolling until tenderness is felt.  If tender areas are identified, hold for approximately 30 seconds.

2. Hold for 2 to 3 seconds, then release.  Repeat 10 times.

Do not allow your low back to arch.  Avoid placing weight on your knees.

Step 2: Perform a self-stretch on the thigh muscles.

Kneeling Stretch with Support

4. Begin with your stretch leg in a kneeling position and the other leg bent at a 90-degree angle.  To start the stretch, tighten your gluteus maximus and rotate your pelvis under while maintaining an upright posture.

5. Hold the stretch position for 30 seconds and repeat up to 3 times.

Step 3: Perform a stretch on the upper thigh muscles.

Upper Thigh Stretch

1. Place your stretch leg on top of a sturdy object (table, chair, etc.).  Both legs should be pointed straight ahead, as depicted.

2. Slowly allow your upper body to migrate toward the floor until slight tension is felt under your thigh.

3. Adjust the height of the object to suit your individual stretch tolerance.  Hold the stretch position for 30 seconds and repeat up to 3 times.    

Step 4: Perform a stretch on the lower body.

Lower Leg Stretch

1. Place one leg forward, with the rear leg bent approximately 30 degrees.

2. Lean forward while keeping your rear foot flat until slight tension is felt.  Do not allow the foot to collapse inward.

3. Hold the stretch position for 30 seconds and repeat up to 3 times.    

Step 5: Slowly practice the lunge.

1. To start, stand in a balanced, split-stance posture.  This position must be wide enough so the front shin is perpendicular to the floor, allowing the front thigh to achieve a parallel position.

2. Weight should be evenly distributed between your legs, minimizing unnecessary forces on the front leg.

3. An upright posture must be maintained throughout the exercise.  Keep your chest up, your shoulders back, your head looking forward, and your knee aligned over the second/third toe.

4. The spine should be positioned in neutral (not flat or excessively arched) prior to movement.

5. Hips should remain level throughout the exercise.

6. The upper body must stay erect during the entire movement.

7. Push through the heel of your front leg.       

Step 6: Stationary split lunge without support

After performing 20 repetitions, you should be warmed up enough to progress to the stationary split lunge without support.
Perform the lunges slowly and be sure to maintain perfect alignment. 

Monday, October 26, 2015

GGX Schedule for Tuesday, October 27
AM: Spin Bike (Kanae)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Yoga (Nicole)-9:45am-10:45am
PM:TRX (Ferleen)-5:00pm-5:30pm
ABS/CORE (Ferleen)- 5:45pm-6:20pm
Spin Bike (Erico)- 5:15pm-6:15pm
Zumba (Allen) - 6:30pm-7:30pm

Gold's Gym Saipan would like to congratulate Dee Clayton, once again for another year of success of her 2015 Dee Clayton Classic Body Building Championship held at PIC last Saturday, October 24th. Gold's Gym Saipan is a proud annual sponsor to the DC Classic Body Building Championship.

Friday, October 23, 2015

Thursday, October 22, 2015

NOTIFICATION for Friday, Oct.23: 
pm BELLY DANCING with Allen will be cancelled tomorrow.
GGX Schedule for Friday, Oct.23:
AM: Zumba (Allen)-8:30am-9:30am
PM:Belly Dancing(Allen)-5:30pm-6:30pm-Cancelled tomorrow

Eat Before Morning Workouts

Eat Before Morning Workouts

Wednesday, October 21, 2015

GGX Schedule for Thursday, Oct.22:
AM: Spin Bike (Kanae)-5:45am-6:45am
Belly Dance (Allen)-8:30am-9:30am
PM:TRX (Ferleen) - 5:00pm-5:30pm
ABS/CORE (Ferleen)-5:45pm-6:20pm
Spin Bike (JP) - 5:15pm-6:15pm
Zumba Mash-Up(Allen)-6:30pm-7:30pm

Monday, October 19, 2015

Weight Control 101
by Registered Dietitian
One factor determines your weight …calories.
Controlling your weight comes down to one thing - managing calories. Your body is a complex machine that requires fuel to run your metabolism and perform all movement. Calories from the food and beverages you consume provide this fuel. If you burn all the fuel you take in, your weight will remain stable. If you end up with excess fuel that isn’t burned, it will be stored as body fat and your weight will increase. Similarly, if you burn more fuel than you take in, you’ll lose weight – it’s that simple. By managing the calories you take in and the calories you burn, you can successfully control your weight.
So why have the majority of adults become overweight or obese in recent decades? Taking in more fuel than the body burns mostly as a result of lifestyle changes. Manual labor is now performed by machines and computers. Very few calories are burned during our daily routine because work, transportation, recreation and entertainment are mostly sedentary. People eat out more frequently and enticing food is offered everywhere in large quantities, day or night. Because humans have a natural tendency to preserve energy and eat even when we’re not hungry, modern lifestyle easily leads to unburned fuel and unwanted weight gain.
Beware of the creeping waistline
Experts predict nine out of ten people will be overweight or obese at some point in their lifetime. However, most people don’t realize they’re becoming overweight because it happens fairly slowly. The average yearly weight gain among adults is one to three pounds. This means most people are off by only 20 to 30 calories a day. Small changes such as skipping those last few bites or taking 200-300 extra steps per day will keep you trim and away from weight loss diets. But keep in mind as you get older, you’re likely to burn fewer calories because your daily routine changes. Because of this, you’ll have to become aware of the calories you take in and how much (or how little) you move. And to keep your weight in check, you’ll need to get on the scale or measure your waistline more than once a year.
Boost your calorie IQ
One of the most effective weight control tools is tracking what you eat. An old fashioned pen and paper work just fine but online trackers also offer support and feedback. After a week or so, you’ll be amazed at how much you learn and your calorie IQ will get a huge boost. Those who consistently track what they eat lose more weight and are more successful at keeping the weight off. Doing so will help you decide where to cut back – skip a regular 20 ounce soda and save 250 calories, switch from whole milk to skim milk and save 50 calories a cup, go for regular coffee instead of a regular blended drink and save 300 calories. If you’d rather reduce the portions of the foods you currently eat, that is a good option. Remember, small changes tend to be the most effective because they withstand the test of time.
Check your surroundings
Scientific studies reveal that your surroundings influence the amount we eat. The bigger the portions, the more you’ll eat. If you see or smell tempting foods, you’re likely to eat them. If you’re in a social setting, at a buffet or drinking alcohol, you’ll probably eat more. If you watch TV while you eat, you’ll overeat. So control your environment by limiting portion sizes, keeping tempting foods out of sight (and out of mind) and game planning before social events. For instance, you may decide to eat or exercise before the party. In any case, be conscious of your environment otherwise you’ll take in more calories without even noticing it.
Step up your activity level
Every calorie you consume or have stored on your body can be burned through activity. If weight control is the goal, step up your activity level. Start by determining how active you are by using a pedometer to measure the steps you take. Gradually increase your daily steps any way you can – short walks, more chores, pacing while watching TV or talking on the phone and of course, climbing stairs at every opportunity. If you prefer the gym, that’s fine too as long as you’re burning more calories by working harder or adding to your regular workouts. Keep in mind that the more active you are, the more fuel your body burns. This means you can speed up your weight loss efforts or choose to eat more.
Monitor your progress and adjust
Monitor your progress at least once a week by weighing in or taking your circumference measurements. For accuracy purposes, it’s best to check your weight at the same time of day with the same clothing. Also, consider weighing in mid week because weight fluctuations tend to occur after a weekend of dining out or indulging. Because weight can fluctuate on any given day, judge your progress over time. If your results aren’t moving in the right direction after any two to three week period, you’ll need to adjust. Reduce the calories you take in or increase movement until you make progress.
Set goals and get support
Set a short term and long term goal and write them down. In doing so, you make a commitment to yourself which helps propel you into immediate action. Healthy weight loss for most people is half a pound to two pounds per week but the more weight you have to lose, the faster you can lose it. One pound of body fat contains approximately 3,500 calories. Use the table below to determine how many extra calories you’ll have to burn or cut out of your diet each day for different weight loss goals.

Saturday, October 17, 2015

NOTIFICATION: Bel is back for her TONE AND SCULPT and STEP IT UP classes!! Please see new schedule for OCT 19-24.

Thursday, October 15, 2015

NOTIFICATION for Friday, Oct.17: Nats will sub Allen's am Zumba,
pm BELLY DANCING with Allen will be cancelled.
GGX Schedule for Friday, Oct.17:
AM: Zumba (Allen)-8:30am-9:30am
PM:Belly Dancing(Allen)-5:30pm-6:30pm-Cancelled tomorrow

Wednesday, October 14, 2015

GGX Schedule for Thursday, Oct.15:
AM: Spin Bike (Kanae)-5:45am-6:45am
Belly Dance (Allen)-8:30am-9:30am
PM:TRX (Ferleen) - 5:00pm-5:30pm
ABS/CORE (Ferleen)-5:45pm-6:20pm
Spin Bike (JP) - 5:15pm-6:15pm
Zumba Mash-Up(Allen)-6:30pm-7:30pm

ll You Get Big and Bulky if You Lift Weights?
This question comes up a lot from female clients. And the answer is, no, most likely you will not.
In fact, gaining more muscle through resistance exercises is an integral part of any well rounded fitness / fat loss program.
Having more muscle on your frame is the best "fat burning friend" that you will ever have.
Below are some advantages to incorporating resistance training (lifting weights) into your fitness / fat loss routine, along with a sound nutrition program, a strong positive mindset, and a social support plan.
Muscle is Five Times More Dense Than Fat
I can understand why many women may be reluctant to start lifting weights.
You may have visions of steroid-bloated female bodybuilders with veins running through their biceps and chests.
Of course, there is that extreme, but keep in mind those women are out of balance.
That kind of build is NOT the typical result of weight lifting, and 99 percent of women simply do not have the level of natural testosterone to gain muscle like men.
It is a common misconception that muscle weighs more than fat. In reality, it's simply a matter of density.
They take up different amounts of space.
Conversely, a pound of fat takes up five times more space on your body than muscle, which means you can gain a pound of muscle and lose a pound of fat, and while your weight stays the same, you will actually shrink in size, and get that toned look you are looking for.
Muscle is five times more dense than fat, meaning it takes up five times less space on your frame, pound for pound.
Burn More Calories 24 hours a Day / 7 Days Per Week
Another great advantage to gaining muscle through resistance training is that you burn more calories.
Because muscle is anabolic and demands energy just to sit on your frame – even when you sleep! For every pound of muscle that you gain in the future, your body will burn 50-70 calories more per day. That means, if you add 10 lbs. of muscle through a sensible fitness program (which is very possible), you will burn 500 – 700 calories more per day. And burning more calories leads to shedding excess fat.
How Weight Lifting Can Reduce Your Risk of Diabetes and Heart Disease
Remember, shedding excess fat is about more than just looks. Your body has two types of fat: visceral and subcutaneous. Subcutaneous fat is found just under your skin, and is the type that causes dimpling and cellulite. Visceral fat, on the other hand, shows up in your abdomen and surrounds your vital organs including your liver, heart and muscles.
Visceral fat has been linked to serious health problems such as heart disease, diabetes and stroke, among many other chronic diseases.
If you want to reduce your risk of heart disease (and a host of other chronic diseases), the key is to keep your inflammation levels low, and avoid gaining visceral fat in your body.
Exercise is a critical component for this, as it both lowers inflammation in your body, and is one of the best weapons to fight visceral fat. For example, one study found that volunteers who did not exercise had an 8.6 percent increase in visceral fat after eight months, while those who exercised the most LOST over 8 percent of their visceral fat during that time. So, since increasing muscle-mass puts your calorie burning into overdrive, which reduces fat stores, weight lifting is an essential part of a healthy fitness routine.
One of the Best Ways to Fight Osteoporosis
Your bones are actually very porous and soft, and as you get older, your bones can easily become brittle and less dense. Especially if you are inactive. When you engage in resistance training you put more tension on your muscles, which in turn puts more pressure on your bones. In addition, as you build more muscle, and make the muscle that you already have stronger, you also put more constant pressure on your bones.
Weight-bearing exercise is one of the most effective remedies against osteoporosis. The last thing you want to consider is to take a drug to improve your bone density, as without question, that is more likely to cause long-term harm than benefit.
I have had many clients who have amazed their doctors by reversing osteoporosis and osteopenia by lifting weights a couple times per week. So when it comes to fighting osteoporosis, stay off the meds and incorporate weight-bearing exercises instead. For example, a walking lunge exercise is a great way to build bone density in your hips, even without any additional weights.
You Have the Ability to Sculpt Your Physique
It's important to realize the difference between simple weight loss and the body sculpting so many are trying to achieve. Body sculpting is not possible with cardio exercise only. For example, if you start out with a pear shaped figure and lose weight by calorie restriction and/or cardio work alone, you will simply end up with a smaller pear shape. For many, this is not enough.
However, by including weight training in your program, you have the ability to literally reshape your shoulders, buns, arms, back, and chest. You are the sculptor and can create virtually any changes you so desire.
But don't think that the benefits of resistance training are limited to mere cosmetic adjustments -- although most will agree it does feel great to look good in your birthday suit. You see, the intensity of your resistance training will achieve a number of beneficial changes on the molecular, enzymatic, hormonal, and chemical level, which will help slow down (and many cases stop) many of the diseases caused by a sedentary lifestyle, including:
Metabolic syndrome
Insulin sensitivity and resistance
Auto immune diseases
Optimal health is dependent on an active lifestyle; eating fresh, whole foods, avoiding as many processed foods as possible, and addressing the stress in your life. Ignoring any of these basic tenets of health will eventually lead to a decline in health and any number of diseases. So start moving, and do remember to include strength training in your fitness / fat loss program. It is the number one way for you to remain strong, young, and independent well into old age.

Tuesday, October 13, 2015

GGX Schedule for Wednesday, Oct. 14
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 (Allen) - 5:30pm-6:30pm

Monday, October 12, 2015

GGX Schedule for Tuesday, October 13
AM:Spin Bike (Kanae)-5:45am-6:45am
 Zumba Toning (Allen) -8:30am-9:30am
Yoga (Nicole)-9:45am-10:45am
PM:TRX (Ferleen)-5:00pm-5:30pm
ABS/CORE (Ferleen)- 5:45pm-6:20pm
Spin Bike (Aaron)- 5:15pm-6:15pm
Zumba (Liz) - 6:30pm-7:30pm

October Marks National “Fitness pitFall”
Gold’s Gym research identifies October as the month with the lowest number of check-ins at the gym – proof that people are not going to the gym as frequently in the fall months as they are during the rest of the year. To provide consumers with the extra motivation necessary to get through the pitFALLS of fall, Gold’s Gym teamed up with fitness expert Jamie Eason for unique fitness and exercise tips to help them navigate this tricky time of year.
“Many people focus on getting their bodies ready for the summer season and then forget that they should be equally focused on maintaining fitness goals and healthy lifestyles throughout the year,” said Eason. “By bringing awareness to this ‘Fitness pitFALL’, Gold’s Gym is showing a commitment to helping its members stay on track.”
For those feeling a little unmotivated during this time of year, Jamie offers the following advice and tips:
Turn Sunday Funday into an excuse to exercise: “When it comes to working out, one of the most common excuses I hear is, ‘Well, all of my hard work is negated on Sundays when I watch football all day, eat and don’t make it to the gym’, but this doesn’t have to be the case,” said Eason. “Instead, create a workout opportunity by assigning different exercises for penalties, touchdowns or turnovers that occur throughout your favorite team’s game to create some of your own friendly competition at home.”
Take advantage of the flavors of the season: “With fall comes so many hearty foods and flavors – like pumpkin seeds, chili, baked apples and butternut squash soup – that are a nice alternative to the burgers and dogs that everyone typically consumes over the summer,” said Eason. “By switching up your meals to incorporate seasonal items, you’ll find that you’re making healthier food choices overall, since you’re less likely to experience the ‘food burnout’ that comes with eating the same foods over and over again.”
Celebrate Halloween: “Halloween doesn’t always have to be about the candy. Choosing a costume now is a great way to stay motivated throughout the month, so that you look and feel your best come October 31, rather than feeling like the Great Pumpkin,” said Eason. “Take advantage of the holiday – and the change in season – to switch up your workout routine to feel your personal best this fall.

Saturday, October 10, 2015

Friday, October 9, 2015

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

Thursday, October 8, 2015

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

Wednesday, October 7, 2015

Notification for OCT.8,Thurs: Aaron will be subbing for Ferleen's
TRX class;Abs/core will be cancelled:Zumba at 6:30pm
GGX Schedule for Thursday, Oct.8:
AM: Spin Bike (Russ)-5:45am-6:45am
Belly Dance (Allen)-8:30am-9:30am
PM:TRX (Ferleen) - 5:00pm-5:30pm
ABS/CORE (Ferleen)-5:45pm-6:20pm
Spin Bike (JP) - 5:15pm-6:15pm
Zumba Mash-Up(Allen)-6:30pm-7:30pm
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Tuesday, October 6, 2015

NOTIFICATION for Wednesday Oct.7, Erico will be subbing for Beth's SPIN at 5:30pm-7:30pm.
GGX Schedule for Wednesday, Oct. 7
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