Tuesday, May 31, 2016

GGX Schedule for Wednesday, June1
AM:Tai-Chi (Barry)-7:00am-8:00am 
Belly Dancing (Allen)-8:30am-9:30am
Pilates (Valerie)-9:30am-10:30am
PM:TRX (Aaron)-5:00pm-5:30pm;5:30pm-6:00pm
Spin Bike (Beth)- 5:15pm-6:15pm
Tone and Sculpt (Bel)-5:30pm-6:30pm
Boxing Circuit (Jasper) - 6:30pm-7:30pm

Thursday, May 26, 2016

Sign Up for Gold's Gym Personal Training,
for more info call #2334000
Gold's Gym Saipan's photo.
GGX Schedule for Friday, May 27:
AM: Pilates (Valerie)-8:30am-9:30am
Zumba (Nats)-9:30am-10:30am
PM: Boxing Circuit (Jasper)-5:30pm-6:30pm
Zumba (Nats)-6:30pm-7:30pm

Wednesday, May 25, 2016

GGX Schedule for Thursday, May 26
AM: Spin Bike (Jerome)-5:45am-6:45am
Functional Fitness (Aaron,Valerie) -8:30am-9:30am
Belly Dancing (Allen)-9:30am-10:30am
PM:TRX (Ferleen)-5:00pm-5:30pm
Pilates (Valerie)- 5:30pm-6:30pm
Spin Bike (JP)- 5:15pm-6:15pm
Zumba (Elly)-6:30pm-7:30pm

Tuesday, May 24, 2016

GGX Schedule for Wednesday, May 25
AM:Tai-Chi (Barry)-7:00am-8:00am 
Zumba (Nats)-8:30am-9:30am
Functional Fitness (Valerie/Aaron)-9:30am-10:30am
PM:TRX (Aaron)-5:00pm-5:30pm;5:30pm-6:00pm
Spin Bike (JP)- 5:15pm-6:15pm
Tone and Sculpt (Bel)-5:30pm-6:30pm
Boxing Circuit (Jasper) - 6:30pm-7:30pm

Monday, May 23, 2016

GGX Schedule for Tuesday, May 23
AM: Spin Bike (Gerald)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Bosu Step (Valerie)-9:30am-10:30am
PM:Spin Bike (Erico)- 5:15pm-6:15pm
TRX/abs (Gerald)-5:00pm-5:30pm;5:30pm-6:30pm
Functional Fitness (Jerry)- 5:30pm-6:30pm
Zumba Mashup (Allen)-6:30pm-7:30pm

Saturday, May 21, 2016

Come and enroll at Gold's Gym and get 2 free assessment and orientation with our certified personal trainers.
For more info please call #2334000.

Thursday, May 19, 2016


GGX Schedule for Friday, May 20:
AM: Pilates (Valerie)-8:30am-9:30am
Zumba (Allen)-9:30am-10:30am
PM: Boxing Circuit (Jasper)-5:30pm-6:30pm
Zumba (Allen)-6:30pm-7:30pm

Wednesday, May 18, 2016

Six super-effective brain exercises developed by Steve Jobs

Six super-effective brain exercises developed by Steve Jobs

As any person whose work requires intelligence and creativity knows that quick and unconventional thinking is the key to success. But it’s hard to stay ahead of the game, no matter how gifted you may be. Even if you’ve got Einstein’s brain, you’re bound to feel incompetent occasionally!
Even Mr. Creative Thinking himself, Steve Jobs, often felt the need to kick-start his mind. Today, Bright Side lets you in on some of his mental gymnastics techniques!
This is how Jobs described the effects of his meditations to his biographer, Walter Isaacson:
’If you just sit and observe, you will see how restless your mind is.
If you try to calm it, it only makes it worse, but over time it does calm, and when it does, there’s room to hear more subtle things — that’s when your intuition starts to blossom and you start to see things more clearly and be in the present more.
Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before.’
This special technique called awareness meditation originates from Zen Buddhism and Daoism. Not long before he died, Jobs told Isaacson about it and revealed that he’d been practicing this mental optimization method for many years. One of the people who know a lot about Steve’s spiritual odyssey is well-known writer/journalist, Geoffrey James. He remembers talking with him on this subject in the early 1990s, discussing similarities between Zen and computer programming.
’In those days, such a thing was very uncommon and exotic,’ amits James. ’You see, even in this respect, Jobs was ahead of his times!’
Things sure have changed since then. Nowadays, beneficial effects of meditation are recognized by leading neuroscientists. Corporate giants such as Google, General Mills, Target, and Ford are training their employees to practice the very same meditations that Jobs had discovered for himself decades ago.
Having studied the quotes cited in Isaacson’s books, James came to the conclusion that Jobs’s meditation techniques were very similar to the ones that he himself had once learned from an extraordinary martial arts master, Yang Jwing-Ming. Here’s the essence of his teachings, in the form of a six-step lesson.

Step 1

Sit down cross-legged in a quiet, secluded place. You should use a flat pillow to reduce the tension in your spine. Begin taking deep breaths.

Step 2

Close your eyes and try to concentrate on the mental monolog inside yourself, on the thoughts that keep jumping about in your head. Stuff about work, home, the things you’ve seen on tv, all of this is the everyday chit-chat of your fidgety ’ape mind.’ Don’t try to put a stop to it, at least not yet. Simply observe your brain leaping from one topic to another. Repeat this exercise for five minutes a day, for one week.

Step 3

While still not attempting to calm down the whirlwind of your thoughts, try to shift your attention to your ’ox mind’ - the part of your consciousness responsible for calm and unhurried thinking. The ’ox mind’ simply contemplates the world around it. It doesn’t make judgements, it doesn’t seek meanings — it just sees, hears, and senses. Most people aren’t even aware of its existence, although it can reveal itself in the rare moments of great shock, when ’ape mind’ falls silent. But, even while we remain under the total influence of our ’ape mind,’ being constantly bombarded by its commands, our ’ox mind’ continues it’s quiet, steady work.

Step 4

As you gradually begin to get in touch with your ’ox mind,’ try asking it to slow down the activity of your ’ape mind.’ Geoffrey James, for instance, uses the following method to help him achieve this: ’Try imagining your inner ox walking unhurriedly down a country road. This mental picture should help you pacify your inner ape. Don’t expect it to fall asleep at once. Apes are naturally restless! Nevertheless, you’ll soon notice your inner ape become more placid, and less prone to hustle and bustle.’

Step 5

Having pacified your ’ape mind,’ keep concentrating your attention on your ’ox mind.’ If you do everything right, you’ll feel your breathing slow down. Suddenly, you’ll become aware of the surrounding air as it brushes your skin. Quite possibly, you’ll even sense the blood running through your veins. And when you open your eyes, the world will appear indescribably changed, renewed, and even somewhat strange. For example, you might perceive a window simply as a rectangle filled with light. Something that doesn’t require opening or closing, cleaning, or repairing. Something that simply exists — here and now. What’s more, you’ll perceive yourself in a new way as well — as existing here and now!

Step 6

It’s going to take some time to attain this condition. But, when you’ll finally get it right, you’ll find that you no longer notice the minutes that elapse from the moment when you start the timer to the moment when you hit the ’stop’ button. Gradually, day by day, increase the duration of meditations. Incredibly, no matter how long they will eventually last — once you’ve attained higher awareness levels, you won’t feel the passage of time at all!
Regular practice of awareness meditation gives you three important advantages:
  1. You will get rid of stress. Life’s difficulties will no longer have the power to unbalance you.
  2. Insomnia will become a thing of the past. As Geoffrey James testifies, thanks to regular meditation practice, he now only needs two or three seconds to fall asleep.
  3. You’ll gain the ability to think more clearly, and see the real value of your life’s developments.

GGX Schedule for Thursday, May 19
AM: Spin Bike (Jerome)-5:45am-6:45am
Functional Fitness (Aaron,Valerie) -8:30am-9:30am
Belly Dancing (Allen)-9:30am-10:30am
PM:TRX (Ferleen)-5:00pm-5:30pm
Abs/Butt/Core (Ferleen)- 5:30pm-6:20pm
Spin Bike (JP)- 5:15pm-6:15pm
Zumba (Elly)-6:30pm-7:30pm

Thursday, May 12, 2016

GGX Schedule for Friday, May 13:
AM: Yoga (NJ)-8:30am-9:30am
Zumba (Nats)-9:30am-10:30am
PM: Boxing Circuit (Jasper)-5:30pm-6:30pm
Gold's Gym Saipan's photo.

Wednesday, May 11, 2016

MAY 2016

Get Your Butt in Shape

Tone your glutes with this intense workout from our Gold’s Gym expert.

Having strong and toned glutes (aka butt muscles) is about more than just looking good. Sure, it’s great to have a firm behind for purely aesthetic reasons, but it’s also important to work on your glutes because of more practical concerns. Your butt, along with your core, plays a key role in stabilizing your entire body, both when you work out and during your everyday activities.
But how can you get there? We talked to Adam Friedman, a Gold’s Gym Fitness Institute trainer and proprietor of Advanced Athletics, Inc., about the perfect workout to target your glutes. Friedman suggests performing this “butt-training workout” twice a week. A bonus benefit is that cardio is included because the high number of reps ensures that your heart will be pumping hard and fast to achieve what Friedman calls “a substantial cardiovascular effect.”

The Workout

  • Grab an open corner of the gym floor, and assemble the band, kettlebell and dumbbells you’ll need for this workout.

  • Do the prescribed number of reps for each exercise, take a 30–to–60 second break, then move on to the next exercise.

  • Cycle through these six exercises two to three times, depending on your fitness level.


12 reps each side
Get into a tabletop position on the floor on your hands and knees. Brace your abs to form a straight line from your shoulders to your hips. Lift up your left leg and place your left knee in the bend of your right leg. Then straighten the leg and reach your heel as far back as you can. Do all reps, switch legs, and repeat.
Goal: This isolation exercise targets your thighs and glutes while increasing stability throughout your core.


12 reps each side
Lie on your side with a circular band around your ankles. Brace your abs, and stabilize your body with your hands. Squeeze your butt, and lift your top leg up. Keep your leg in line with your bottom line. Lower your leg down. Do all reps, switch sides, and repeat.
Goal: The band side-lying leg raise is an isolation exercise that strengthens the outer thigh. The exercise also improves stability through the core and hips.


30 reps
Start with your feet either side of the kettlebell. Bend down and pick up the kettlebell by the handle, the drop your hips down and back with a slight bend through the knee. Swing the kettlebell up to shoulder height, driving the hips through as you swing the kettlebell up and driving it down to gain momentum. Make sure you keep your core tight and your glutes squeezed, and try not to over extend the back.
Goal: The kettlebell swing builds power and explosiveness in the hips and lower body. This exercise also increases strength in the lower back, core and shoulders.


15 reps each side
Grab a set of dumbbells and press them directly over your head so your palms are facing each other. Place one foot in front of you and the other foot behind you resting on a flat bench. Keeping your core tight, slowly lower your body until your front knee is bent to 90 degrees. Make sure your front knee does not go in front of your toes. Pause, and then drive through your front heel back to the start position. Repeat for the prescribed number of sets and repetitions and then switch legs.
Goal: The dumbbell overhead Bulgarian split squat is a hybrid exercise that strengthens the shoulders and legs. The movement also improves core strength, stability and balance.


8 reps each side
Stand on one leg, holding a dumbbell in each hand. With your arms straight, bend your standing leg slightly and push your hips backwards, lowering your torso toward the ground as your rear leg trails behind you to help with balance.
Push your chest out, only lowering as far as you can without your lower back rounding. Pause, and then reverse the movement, returning to the starting position. Squeeze your glutes at the top.
Goal: The single-leg Romanian deadlift with dumbbell builds strength in the legs and hips. This exercise also improves balance and stability throughout the core.


15 reps each side
Stand with your feet hip-width apart. Hold a dumbbell in each hand. Take a large step to the side with your right leg. Bend your right knee and squat down. Keep your left leg straight. As you squat down, bring the weights toward the ground on either side of your right foot. Jump up with your right leg, then land and return to the lateral lunge position. Do all reps, switch legs, then repeat.
Goal: The side lunge jump off is an explosive and dynamic exercise that develops strength and power through the lower body with an emphasis on the quads, glutes and hamstrings. The exercise also improves lower body flexibility and hip mobility.

GGX Schedule for Thursday, May 12
AM: Spin Bike (Jerome)-5:45am-6:45am
Pilates (Valerie) -8:30am-9:30am
Bosu Step-Up (Valerie)-9:30am-10:30am
PM:TRX (Ferleen)-5:00pm-5:30pm
Abs/Butt/Core (Ferleen)- 5:30pm-6:20pm
Spin Bike (JP)- 5:15pm-6:15pm
Bosu-Step Up (Valerie)-6:30pm-7:30pm

Tuesday, May 10, 2016

MAY 2016

Healthy Summer Cocktails

Try one of these yummy summer cocktails—each made with bonus healthy ingredients.


Everyone’s-A-Little-Bit-Psychic Sangria

Red wine contains antioxidants that may help prevent heart disease. Don’t forget to eat the fruit garnish for an extra dose of vitamin C.
Makes 1 pitcher (20 drinks)
Ingredients: 1 (1.5-liter) bottle red wine, 1 cup rum, ½ can frozen limeade or pink lemonade concentrate, 1½ cups orange juice, 1 cup lemon-lime soda (such as Sprite) or Collins mixer, Ice for glasses, 3 oranges, sliced into wedges for garnish, 5 limes, sliced into wedges for garnish
Directions: Combine first 4 ingredients and refrigerate overnight. Add lemon-lime soda no more than an hour before serving. To serve, pour sangria into ice-filled glasses, and garnish each with orange and lime slices.
Calories per serving: 123

Watermelon Quencher

Nothing says summer like watermelons, which are chock-full of immunity-boosting vitamin C.
Makes 2 drinks
Ingredients: 4 cups watermelon, 1 ounce vodka, ½ ounce triple sec, ½ ounce fresh lemon juice, 1 cup ice, salt for rim, sugar for rim, red food coloring (optional)
Directions: Purée watermelon in a blender, and strain the mixture until it yields 2 ounces of juice. Combine juice and next 3 ingredients (through lemon juice) in a cocktail shaker with 1 cup ice, and shake 10—15 times to chill. Rim 2 glasses with a mixture of half sugar, half salt (tinted with a couple of drops of red food coloring, if desired). Pour drinks, with ice, into prepared glasses.
Calories per serving: 151


Not only is mango rich in vitamins A and C, but also it was recently shown to prevent or stop the growth of certain breast and colon cancer cells in laboratory experiments. And the added lime juice packs an extra dose of the antioxidant vitamin C.
Makes 1 drink
Ingredients: 1 tablespoon fresh mint, plus more for garnish, 1 tablespoon agave nectar, 2 tablespoons fresh lime juice, 2 ounces mango nectar (such as Looza), 1½ ounces white rum, 1 cup ice, Club soda, Mango slice for garish
Directions: Muddle the mint leaves with the agave nectar in a cocktail shaker. Add the lime and mango juices, rum, and ice. Cover and shake well. Strain the mojito into a tall glass, and fill with club soda. Garnish with mint and a slice of ripe mango, if desired.
Calories per serving: 197

GGX Schedule for Wednesday, May 11
AM:Tai-Chi (Barry)-7:00am-8:00am 
Zumba (Nats)-8:30am-9:30am
Functional Fitness (Valerie/Aaron)-9:30am-10:30am
PM:TRX (Aaron)-5:00pm-5:30pm;5:30pm-6:00pm
Spin Bike (JP)- 5:15pm-6:15pm
Tone and Sculpt (Bel)-5:30pm-6:30pm
Boxing Circuit (Jasper) - 6:30pm-7:30pm