We have two new Certified Personal Trainers at Gold's Gym!
By definition, a personal fitness trainer is a fitness professional possessing the knowledge, skills and abilities for safe and effective exercise and fitness program design, instruction and assistance for the purpose of reaching personal health and fitness goals.

The good: trainers are more and more recognized as being a real and active part of individual goal setting and achieving. The role that trainers play in the success of their clients is increasingly in the spotlight, not hidden in the thankless backdrop. But the bad: a lot of distorted views about what a personal trainer does and how a personal trainer should look.

Passion, purpose, caring and coaching — these qualities make a far greater impact than the size of a trainer's biceps. Not that there isn't something to be said for outward appearance and taking care of the ”cover“ but the book has many pages, and the cover only gets the reader to pick up the book, not to read it.

At the baseline, your scope of practice as a personal trainer should look like this:

Knowledge of human anatomy and the concepts of functional exercise, basic nutrition and basic exercise science
An ability to design individual and group exercise programs tailored to the needs and attainable goals of specific clients
An ability to conduct and understand the need and importance of screening and client assessment, initially and progressively
An ability to execute individual fitness program design in a safe and effective way
A desire to help clients reach their health and fitness goals through appropriate cardiovascular, flexibility and resistance exercise
An ability to motivate others to improve their overall fitness and health
A dedication to maintaining personal integrity and your own health and fitness
A good personal trainer delivers safe, effective, fun and interesting workouts (in that order) to all fitness-training clients.

‪#‎goldsgymsaipan‬

 

HEALTH AND WELLNESS

6 Fitness Killers

We asked two Gold’s Gym Fitness Institute trainers to name six small things that can stop you from seeing real results.

Getting in good shape and staying that way is all about attention to detail. Picking the right running shoes and a healthy spot for Saturday dinner can be just as important as making sure you get to the gym. You have to be aware of small fitness killers that can creep into your routine and stall your progress, making all of that hard work you’ve put in less valuable. Gold’s Gym Fitness Institute trainers Adam Friedman and Jamie Eason each gives us three seemingly small things that can be fitness goal blockers.

ADAM FRIEDMAN

1) The Issue: Phone stops between sets.

The Details: Texting and talking between sets leads to bad gym behavior for two reasons. One, you might end up taking more time between sets, wasting valuable gym time and letting your heart rate slip. Two, while you’re typing away, your body wants you to be hydrating and stretching to recover from the work it just put in. This can throw off the overall rhythm of your workout and put you at risk for injury.
The Fix: Leave the phone in your gym bag or, if you use it as an MP3 player, put it on Do Not Disturb mode. Never rest more than a minute between sets to keep your heart rate up.

2) The Issue: The weekend.

The Details: It’s easier to stick to a diet plan during the workweek when you have a more set schedule. Once the weekend starts and your social life picks up, you might be tempted to slip, and a few drinks might cloud your judgment. Allowing yourself a cheat meal or two is fine, but you can’t outtrain an entire cheat weekend. High-calorie free-for-alls will ruin all the hard work you put in on Monday through Friday.
The Fix: If this is something that happens to you, plan your cheat meals around a social event where you know you’ll be tempted, pick restaurants that have healthy choices, and alternate alcoholic drinks with club soda or water.

3) The Issue: Single-minded cardio.

The Details: Sticking to one type of cardio can allow your muscles to adapt and get too familiar with the training—so you don’t get the same results you once did. Also, you might become too passive, logging just time instead of intensity.
The Fix: Your muscles like surprises, so switch it up. Try switching machines every 10 minutes (for example, stationary bike to stairstepper to treadmill). Also, don’t forget to add in some strength training—a cardio-only regimen is bound for a plateau.

JAMIE EASON

1) The Issue: Your playlist.

The Details: The gym may not be the best place to listen to smooth jazz. Choosing the wrong music can negatively impact the overall focus of your workout. It can adversely affect the rhythm and intensity of both cardiovascular and muscle-intense training.
The Fix: Try syncing the rhythm of a song to the pace of your workout. This can help sustain the intensity, as well as stifle that little voice in your head that often tells you to stop. Also, try switching things up, rotating your playlist for more variation, or sharing workout playlists with your friends on Spotify.

2) The Issue: Sports drinks.

The Details: Unless you are engaged in prolonged physical activity such as a marathon or a bike ride, sports drinks can usually do more harm than good. A 16-ounce sports drink usually contains 14 grams of sugar, which is very difficult to burn off in one session at the gym.
The Fix: Drink water! Aim to drink at least half of your body’s weight in ounces each day. Hydration is essential for all aspects of training.

3) The Issue: Tight grip.

The Details: This issue applies to the weight trainers out there. An overly tight grip does nothing more than strengthen your forearms and will tire you out faster when performing exercises. This can leave you exhausted at the end of an arm row, wasting energy you could be saving for a more effective session.
The Fix: Simply try loosening your grip, or invest in some padded gloves and straps to help ease the tension in your hands, wrists and forearms when performing various exercises.

Notification: Elly's Zumba class will be cancelled tomorrow.
GGX Schedule for Thursday, Dec.31
AM: Spin Bike (Kanae)-5:45am-6:45am
Circuit Training (Sami) -8:30am-9:30am
PM:TRX (Ferleen)-5:00pm-5:30pm
TRX/Abs (Ferleen)- 5:30pm-6:00pm
Spin Bike (JP)- 5:15pm-6:15pm
Boxing Circuit (Jasper) - 5:30pm-6:30pm

GGX Schedule for Wednesday, Dec.30:
AM: Pilates (Valerie) -8:30am-9:30am
PM:TRX (Ferleen)-5:00pm-5:30pm;5:30pm-6:00pm
Spin Bike (Beth)- 5:30pm-6:30pm
Tone and Sculpt (Bel) - 5:30pm-6:30pm
Zumba (Nats)-6:30pm-7:30pm

Top 6 Components of a Safe Workout 
Robert Reames, CSCS, CN, CPT/CES/FNS
Safety barring any other aspect of an exercise program is the No. 1 priority both in the short and long term. Longevity and quality of life as a result of your workouts and your total wellness plan is the name of the game. The objective is to challenge yourself for a given workout at a high level for YOU at your fitness level, work hard and above all work smart. Pain is always your body's method of communication, and if it comes on, listen to your body. You want as a result of each workout and event to be stronger and better for your next bout of physical activity and ongoing. Should you exert yourself? Yes, absolutely... at an APPROPRIATE level and activity for you.
That said, here are the top Robert Reames ("RR") six components to a SAFE and effective workout. (These are not in any particular order because all are important.)
- Know the "motor skill" of what you are doing. In other words, know how to execute the given movements of the workout well. Be good and skilled at the motions especially if you're going to add load to a motion (weight lifting, plyometrics, etc.). Injury many times is the result of just poor form or execution of a given motion or exercise or just too much load before you really know how to do the exercise. So be good at it!
- Keep your focus during the workout ON the workout. Your mind must be in the game in order to execute the components of the workout properly and safely. Distraction is something that can take you out of proper form... and risk some form of injury or the beginning of a "syndrome" that can eventually result in injury.
- Enjoy what you're doing (or dislike what you're doing the least). If you like the mode of exercise you'll stayed focused, you'll most likely be good at it, have practiced the motions over and over... and you'll thrive and be stronger, work harder and be better on subsequent workouts.
- If you feel compromised -- sick, extreme fatigue or some relatively excessive muscle or joint pain or discomfort -- on a given day, then skip and or modify the workout with the mindset of safe and effective execution. Again here, listen to your body. Rest completely or modify the work and come back stronger and better the next day.
- Keep the environment safe: Work on even, no-slip surfaces and get regular safety checks on workout equipment, maintenance of cables etc. Faulty equipment or unsafe environments can be sources of injury.
- Make sure you properly recover ongoing from your workouts. Foam rolling, maintenance stretching, strengthening specific muscle groups used in exercise... and most of all, get your sleep.
Be safe and enjoy, everybody!
--http://www.huffingtonpost.com/…/top-6-components-of-a-saf_b…-

GGX Schedule for Tuesday, Dec.29
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 (Gerald)- 5:15pm-6:15pm
Zumba (Liz) - 6:30pm-7:30pm

Please be advised that Gold's Gym will be closing @ 8:00pm today,
December 24 and will be closed for Christmas Day December 25.
Classes will be on regular schedule today except for Zumba with Elly @ 6:30pm which will be cancelled tonight.

EAT FOR ENERGY11 Ways to Boost Your Energy With Food

Feeling sluggish? Healthy fats, iron-rich foods and smart snacking can help you fight fatigue. Health.com has the details

When Health.com asked what nutrition topic you need help with RIGHT NOW, the response was unanimous: eating for energy! You told us you feel run down and exhausted, and turn to sugar and/or caffeine to bolster flagging energy reserves.

Bad idea, says Dina Aronson, R.D.: “Fatigue breaks us down physically and emotionally and wreaks havoc on the immune system, making us more susceptible to illness, depression and even chronic conditions like heart disease.” Moreover, proper nutrition and the timing of what you eat can do wonders to make you feel alert and powerful, says Cynthia Sass, R.D., Health.com’s nutrition and weight loss blogger. Here, new rules for eating for energy.

EAT MORE IRON FROM PLANTS

Certain nutrients, especially iron, may help women feel more energized. Nearly 10% of women between the ages of 20 and 49 suffer from iron deficiency, which can cause fatigue and impair physical and mental endurance. Iron is needed to deliver oxygen to cells, and too little has also been shown to decrease immunity.

A recent study found that over 10 years, women who consumed the most plant-based iron were 35% less likely to develop PMS than women who consumed the least. Great plant sources of iron include beans, lentils, spinach, and sesame seeds; eating them with vitamin C–rich foods can boost iron absorption.

EAT THE RIGHT FOOD COMBOS

Sass says the right formula for maximum energy is: fruit or veggie + a whole grain + lean protein + plant-based fat + herb/spice.

She calls it the “5 piece puzzle” and it’s the premise of her book S.A.S.S! Yourself Slim. “Balance is key; your body loves to be in balance,” says Sass. “Giving it less of something it needs throws things off, as does giving it more than it needs.”

SKIP CAFFEINE

Despite the health benefits of caffeine in tea and coffee, if you’re feeling run-down, cut it out: “Caffeine gives a ‘false’ energy essentially, because it’s a stimulant,” Sass says. “And after it peaks, you can start to feel tired or even more tired.”

EAT AN ENERGIZING BREAKFAST

Don’t limit your morning meal to protein or carbs; breakfast needs to be balanced too, Sass says. Instead of having just yogurt, add some high-antioxidant fruit, a good fat like nuts or seeds, and raw or toasted oats. And go for organic nonfat yogurts to maximize protein and quality.

EAT MORE REAL FOOD

Real food means food that’s closer to nature: whole grains rather than processed chips or crackers from a box, whole fruit rather than juice or fruit bars. The energy dividends will pay off!

“When I’ve had clients swap more processed foods for ‘real’ whole foods, their energy has gone through the roof, and many lose weight, even if the swaps result in eating more calories,” Sass says.

EAT MORE SUPERFRUITS

Sass recommends eating a wide variety of superfruits—apples, stone fruits, berries, tomatoes. Limiting yourself to the same old banana for breakfast curbs your nutrient and antioxidant intake and can make you feel run-down. “Research shows that people who eat the same amount of produce but a wider variety have less oxidative stress, which is a precursor to aging and disease,” she says.

AVOID THE ENERGY TRAPS

It’s also about avoiding the traps that can zap or drain energy—primarily processed and artificial foods, refined grains and sugar, skipping meals, and drinking too much caffeine and alcohol.

CHOOSE THE RIGHT ENERGY BARS

When choosing an energy bar, ignore what’s on the front of the package and check the ingredients list, says Sass: “If the ingredients read like a recipe, and I feel like I could buy the ingredients and make it myself, that’s great. If the list reads like a science experiment, with ingredients that aren’t real whole foods, I’ll pass, regardless of the protein/carb/fat ratio or vitamin/mineral content.”

DON’T ZAP FAT

Don’t eliminate healthy fats if you want more energy. “You need fat to absorb some key antioxidants,” says Sass. In one study that compared salads served with fat-free, low-fat and full-fat dressing, people absorbed fewer antioxidants from the veggies when they ate fat-free dressing. The reason: Some antioxidants have to grab on to fat in order to be absorbed from the gastrointestinal tract into the blood, where they can go to work. Antioxidants are important for energy because they fight free radicals and keep your cells healthy, Sass adds.

EAT IN SEASON

The secret to eating for energy, according to many nutritionists? Eat locally and in season. “When you go to your farmers market, a lot of times the produce was harvested less than 48 hours before you buy it, and because it didn’t have to travel far, it was allowed to really reach its peak, which means more nutrients,” Sass says.

CHOOSE FROZEN FOODS

While fresh and local is great, frozen foods are a potent source of energizing nutrients too. “Freezing actually locks in nutrients, so a frozen fruit with no added ingredients can be just as nutritious as or even more than, fresh, unless the fresh was just picked,” Sass says. “The minute a fruit or veggie is harvested, it starts to lose nutrients.”

Notification: Elly's Zumba class will be cancelled tomorrow.
GGX Schedule for Thursday, Dec.24
AM: Spin Bike (Kanae)-5:45am-6:45am
Zumba (Nats) -8:30am-9:30am
PM:TRX (Ferleen)-5:00pm-5:30pm
TRX/Abs (Ferleen)- 5:30pm-6:00pm
Spin Bike (JP)- 5:15pm-6:15pm
Boxing Circuit (Jasper) - 5:30pm-6:30pm

GGX Schedule for Wednesday, Dec.23:
AM: Pilates (Valerie) -8:30am-9:30am
Zumba (Nats)-9:30am-10:30am
PM:TRX (Ferleen)-5:00pm-5:30pm;5:30pm-6:00pm
Spin Bike (Beth)- 5:30pm-6:30pm
Tone and Sculpt (Bel) - 5:30pm-6:30pm
Zumba (Liz)-6:30pm-7:30pm

Holiday workout to keep you fit and won't make you feel guilty with all that holiday foods.
Come join Sami Birmingham's Circuit Training for the Holidays@Gold's Gym, Thursday 8:30am-9:30am.

11 Ways to Have Your Best Year Ever

New year, new chance to live well. Health.com talks to the experts to find out about simple ways to enjoy your happiest and fittest year yet.

The Experts: Lauren Slayton, R.D., a nutritionist in New York City and author of Little Book of Thin; Susan Blum, M.D., author of The Immune System Recovery Plan; and Farnoosh Torabi, author of Psych Yourself Rich.

SMALL STEPS, BIG RESULTS

There’s a reason many of us make New Year’s resolutions in January: Starting the year strong sets you up for success down the road. “After an indulgent holiday season, people want to get back on the wagon in every area of their lives,” says Susan Blum, MD, founder and director of the Blum Center for Health in Rye Brook, N.Y. But instead of making huge resolutions that you’ll forget by February, it’s smarter to take little actions. Need a place to begin? Here are baby steps that make a big difference.

STOP WINGING IT

So much of eating is impulsive—you’re hungry and you grab whatever is there. Be proactive so you’re not starving at noon when your only option is an overstuffed sandwich. Every morning, do a mental walk-through of your day to plan what you’re going to eat when. If you won’t be able to find something healthy, brown-bag it.

DEBLOAT THE HEALTHY WAY

Chances are you’re feeling a little puffy after the holidays. Lemons, asparagus, avocado, quinoa and ginger are all great at getting rid of your bloat; they help you lose sodium and retain less fluid.

KEEP YOUR OWN MEDICAL FILE

Get a binder for your health records and test reports; also, scan them and save them to your hard drive. Having copies lets you be your own advocate. Bring them with you every time you visit a physician. That way, each doctor will be on the same page and better equipped to help you stay well.

GET TESTED

Besides the obvious annual exams (e.g., a gynecologist visit), you also need a skin cancer check (visual screenings are key to detecting skin cancer and stopping it early—just be sure your doc is giving you a thorough screening). Also, once you hit 50, you should get a colonoscopy every 10 years.

FALL IN LOVE WITH FERMENTED FOODS

You’ve already heard that probiotic foods are some of the best things you can eat for gut health. But you may not know that yogurt isn’t the only source of good bacteria. Try kombucha tea, kimchi (a spicy Korean cabbage side dish) and kefir (a tart milk drink).

SET A BEDTIME

Sleep is one of those things everyone knows they need more of but can’t quite figure out how to get. So treat yourself like a kid and set a time you have to be in bed by (say, 11 p.m. if you wake up at 7 a.m.). An hour before, turn off all your electronics. Browsing Pinterest on your iPad up to the moment you shut off the lights is only going to make it tougher to drift off and sleep soundly.

CHECK INTO YOUR INVESTMENTS

Most people sign up at the beginning of a job for an investment plan and never look at it again. But you need to periodically make sure it’s still the right mix of stocks and bonds for your age and comfort level with risk. Spend a moment reviewing where your money is invested. A good rule of thumb: Take 100 and subtract your age to find the percentage you should have invested in stocks (a riskier choice). So if you’re 40, 60% of your fund should be in stocks and the rest in safer investments.

LEARN YOUR CREDIT SCORE

While you can get your credit report for free every year, you have to pay to find out your actual score. It’s worth it, though: This one number determines whether you can get a mortgage and what the interest rate on other loans may be. Head to myfico.com for your rating.

SWITCH FROM MANUAL TO AUTOMATIC

Sign up for automatic bill paying for every predictable monthly bill you have. You’ll avoid accidentally skipping a payment (it’s even happened to me!), lower your stress and may even boost your credit score. Bonus: Some creditors give you incentives for automating your payment, like a lower interest rate on your student loans.

TAKE SOME MEASUREMENTS

Weighing yourself can be so dispiriting. You might be disappointed by the number, and some of it is water weight versus all those holiday cookies. Instead, measure three areas: around your chest, the smallest part of your waist and the circumference of a thigh. You’ll get a starting point so you can see how your workouts are changing your body. (It doesn’t get more motivating than losing inches!)

DOUBLE UP

To see faster results, follow the lead of pro athletes and squeeze in a few two-a-days. While a good goal is to exercise four days a week, in the month of January try to work out in the morning and evening on two of those days. No need to go all-out both times—the second workout should be easier, like going on a bike ride or taking a power walk. Then, in February, you can switch back to one-a-days, knowing you’ve already made major progress.

GGX Schedule for Tuesday, Dec.22
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 (Beth)- 5:15pm-6:15pm
Zumba (Liz) - 6:30pm-7:30pm

Gold's Gym Zumba Family!!! Don't forget our Christmas Party Tonight @6:30 pm, don't miss the fun and prizes!! See you all tonight!