GGX Schedule for Tuesday, Jan.19
AM: Spin Bike (Beth)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Yoga (Nicole)- 9:45am-10:45am
PM:TRX/abs (Ferleen)-5:00pm-5:30pm;5:30pm-6:30pm
Boxing Circuit (Jasper)- 5:30pm-6:30pm
Spin Bike (Erico)- 5:15pm-6:15pm
Zumba (Liz) - 6:30pm-7:30pm

                                                GGX Schedule for Wednesday, Nov.4

                                                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
                                                Tone and Sculpt (Bel) - 5:30pm-6:30pm

                                                Zumba Toning (Allen)-6:30pm-7:30pm    

                                                                       

What happens when I reach a healthy weight?
by dotFit experts

The goal will be to maintain your healthy weight, which has been an elusive proposition for most dieters. The large majority of people who lose weight can’t maintain it primarily because 1) they participated in an unsustainable program (e.g. very low calorie diet, excessive exercise, drugs/injections, etc.) or 2) lost motivation to maintain the lifestyle that got the weight off. All that said, when you reach a healthy weight, make sure you start a new maintenance program using the dotFIT program. You will be prompted exactly what to do including how to eat (meal plan examples with the amount of calories needed to maintain weight) and move (complete exercise plans from walking through weight training and cardio if desired).

Successful weight maintainers never stop paying attention to their weight or body fat changes. In today’s world, weight gain DOES happen by accident but weight loss or maintenance DOESN’T – you HAVE to pay attention! Below is a list of a few attributes of successful weight maintainers:

• Consistently record food intake

• Eat at least four small meals daily and often using meal replacement bars or shakes for 1 or 2 meals

• Exercise at least 3 days/wk with walking different speeds being the most common form

• Weigh or measure regularly (generally once weekly)

• Incorporate motivational devices like pedometers or other body sensing devices that capture activities and/or calorie burn

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.

Self-Massage

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. 

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No Time for the Gym

GGX Schedule for Thursday, July 30:
AM: Spin Bike (Jay) - 5:45am-6:45am
Belly Dancing (Allen) -8:30am-9:30am
PM:TRX (Ferleen) - 5:30pm-6:00pm
Spin Bike (Aaron) - 5:15pm-6:15pm
Tone and Sculpt (Bel) -5:30pm-6:30pm
Zumba Mash-Up (Allen)-6:30pm-7:30pm








No Time for the Gym

Congratulations to our Gold's Gym Staff for placing in the Michelob Ultra Guam National Bodybuilding and Body Fitness Championship

 — with Aaron Tomokane and Gerald Christopher Galang.

LAST DAY TOMORROW, AUG.31

SIGN UP NOW

Gold's Gym family would like to "Thank" a great staff at the front desk, a great TRX and Spin Instructor, and a great Personal Trainer. But instead of saying goodbye, we'd rather say "See you again, Roger" or "Till next time, Roger." Goodluck on your future endeavors. We will truly miss you!

BUILD MUSCLE:

Best #Legday Ever
Gold's Gym Fitness Institute trainer Adam Friedman gives you six moves to get your lower body in premium shape.

You may have seen the hashtag #Legday bouncing around Instagram, a reference to lower-body-focused workouts and muscular thighs. If you're looking for moves that can help kick-start your own #Legday workout, Gold's Gym Fitness Institute trainer Adam Friedman gives you six moves that will strengthen your whole leg from calves to glutes. But Friedman points out that #Legday workouts aren't just important for vanity's sake. "Seventy percent of our weight is carried in our upper body, and it's important to maintain the strength, power, flexibility and range of motion in our legs to support that weight," he says. "Most people are sitting all day at work and their hips and butt are becoming numb. Focusing on the lower body and the legs at least once a week is going to wake everything up."

Friedman also explains that even people who spend all day on their feet can benefit from #Legday, as it promotes the fundamentals of movement while aiding injury prevention: "People don't realize how many low back issues are related to improper movement patterns in the lower body. That can translate from the low back to neck and shoulder issues. All kinds of issues start from the ground up."

Here are the six moves:

SUPINE BRIDGE HIP EXTENSION 

2 sets of 10x
Lie on your back with your heels dug into the ground and your toes in the air. Lift your hips up until the line from your shoulders to your knees is straight, making sure your spine doesn't twist to one side.

Adam's extra tip: Focus on giving a strong contraction in the glutes, and tie in the lower abdominals to keep them engaged.

KETTLE BELL SWING
3 sets of 20x, 1 minute rest between sets
Grab the kettle bell with both hands in front of you and stand with your feet shoulder-width apart. Keep your arms loose as you bend with a straight back and your butt out, bringing the kettle bell between your legs, then swinging it forward.

Adam's extra tip: Don't use your upper body to swing the kettle bell. This move is really focused on driving through the hips, meaning the butt is driving the kettle bell and creating the momentum for the swing. Think hip hinge, not squat.

KETTLE BELL GOBLET SQUATS 

3 sets of 10-15x, 1 minute rest between sets
With your feet shoulder-width apart, grab the kettle bell by the horns with both hands and raise it to your chin with your elbows at your sides. As you descend into a squat position, keep your back straight and your chest 

out, and let your elbows drop inside your knees until your butt is almost touching the ground. Take a deep breath and return to standing position.

                                                                                                                      

SINGLE LEG BENCH SQUATS                                                                                                            

3 sets of 12x, 1 minute rest between sets

Stand with your back to the bench, putting your foot on the bench with your toe touching it and your standing leg straight. Descend slowly for four or five seconds, bending your knee until your thigh is almost parallel to the ground and keeping your back straight. Hold for a beat, then rise back up slowly to your starting position.

Adam's extra tip: I like to start with the non-dominant side first. Do three sets of one leg, then switch to the other one. The exercise is great for your quads as well as your glutes, while also promoting stability and balance.

STATIONARY SIDE LUNGE

3 sets of 10x, 1 minute rest between sets
Start with your legs apart at least twice the width of your shoulders and your hands either on your hips or clasped under your chin. Keep one leg straight while bending the other knee and moving your body in that direction. The kneecap of the side you're lowering down should be pointed straight ahead, in line with the second big toe. Then return to the starting position and go to the other side for one set.

Adam's extra tip: Don't allow the knee to drive past the toe. People end up being knee dominant, which puts pressure on the joint and can lead to injury.

SINGLE LEG CALF RAISE ON STAIR
3 sets of 20x, 1 minute rest between sets
Finally, Friedman suggests a simple exercise to complete #Legday. Place your foot on a stair so your shoe is one-half to one-third of the way on it, giving you flexibility to raise it up and down but with enough support so you feel stable and balanced. Tuck your other leg behind the one on the stair. Use your calf to lift your heel up as high as it will go, then lower it as far as you can to complete the repetition.

 (8 photos)

Gold’s Gear

Our mission at Gold’s Gear is to put Gold’s Gym merchandise into the hands and onto the backs of every man, woman and child. Gold’s Gear is the official one-stop-shop for all of your Gold’s Gym apparel and merchandise needs.  The Gold’s Gym brand has been an American icon for decades.  Now, through GoldsGear.com, you are able to easily show off your support for the brand that has become a symbol of fitness across the globe.

Golds Gear is also available at Gold's Gym Saipan, please come and check it out or call #2334000 for more info.

GGX Class Schedule for July!!

GGX Class Schedule for June 26, Thursday:

AM:Body Step (Bel) -8:30am-9:30am
PM:Spin Bike (Gerald) - 5:15pm-6:15pm
Pilates (Ella) - 5:30pm-6:30pm
Boxercise (Jasper) - 6:30pm-7:30pm

http://www.mvariety.com/cnmi/cnmi-news/local/66570-estrella-decena-is-super-mom

Estrella Decena is ‘Super Mom’

• 
• 

Published on Monday, June 23, 2014 00:00

By Junhan B. Todiño - junhan.todeno@mvariety.com - Variety News Staff

Share on facebookShare on twitterShare on emailShare on printMore Sharing Services1

A MOTHER of five, Estrella Roja Decena, 38, was crowned “Super Mom 2014” on Saturday night, besting 17 other candidates at the Saipan World Resort in the pageant held by the United Filipino Organization.

SUPER MOM ESTRELLA ROJA DECENA DURING THE TALENT PORTION.

Decena also won the Island Touch Choice Award provided by Island Touch.

The first runner-up was Sheryll Q. Sabino, 35, a mother of two from Dandan; second runner-up, Antonieta B. Magbanua, 42, a mother of two from San Vicente; third runner-up, Josephine M. Tengco, 39, a mother of three from Garapan; and fourth runner-up, Catherine C. Regalado, 48, a mother of three.

Magbanua received four other special awards: Miss Photogenic, Darling of the Crowd, Star of the Night, and Best in Evening Gown.

Melba V. Camacho received the “Best Spirit” Award while Rebecca E. Urbano was Miss Congeniality. She was selected for the honor by her fellow contestant for being the most congenial, charismatic and inspirational participant.

Virginia R. Cruz was the “Best Talent” and was also named “Miss Flawless” for her smooth complexion.

The Early Bird Awards went to Teresita P. Pangelinan and Nora J. Ayuyu.

Super Mom Estrella Decena received $800 in cash, a crown, a sash and a bouquet.

The first, second, third and fourth runner-ups received $500, $300, $100, $100 cash prizes.

The other candidates were Elena Delos Santos, Norlyn Cabrera, Jennifer Kaipat, Precilla Villafuerte, Joy Legaspi, Matilde Gutierrez, Mylene Sapio and Rodilita Agbanlog.

Except for Ayuyu, all the candidates participated in the talent portion of the competition

The pageant judges were Allen Michael Perez, Marissa Mafnas, Divana M. Dela Cruz, Olivia Srue Tebuteb Tenonio, Ana Glushko and Mona Celia “Hinalani” Reyes Mercado.

The tabulators from the Marianas Institute of Filipino CPA’s and Accountants were Flor Miranda and Irene Santiago.

ESTRELLA ROJA DECENA IN HER EVENING GOWN.

In an interview, Super Mom Decena said all the candidates were good and “have guts.”

All of them, she added, did a great job from beginning to end.

Decena considered the talent portion as the most enjoyable part of the competition.

“I am amazed by the talent of the other contestants. I also gained friends because of this pageant. Every time we had to practice, I was in a hurry to get out of my work — I was so excited,” she said.

ESTRELLA ROJA DECENA IS CROWNED SUPER MOM.

She thanked the organizers for the great opportunity they provided the contestants.

“This is one of the best things that ever happened to me. This is the only time I have smiled for a long period of time,” she said.

A customer service representative and Body Pump/Pilates instructor at Gold’s Gym, Decena expressed appreciation to the people who supported and assisted her throughout the pageant: John and Florilyn Jones, Payless Shoe Source Inc., Peter Diaz, Mary Pelen, Mylene Palacios, Nina and Vicky, Gold’s Gym staff, Arlene Malonzo, Natalie, Janet, Aaron, Roger, JP, John, Gerald, Nely and Alex, Erlinda Shimizu, Dee Clayton, Kaori Iizuka, Jully Rose Kimura, Suzie Perez, Patty Cruz, Marina Cole, Jerry and Rose Diaz and Russel Guico.

She also thanked UFO President Annamae Adaza and Ernie Molina, the event director.

“I am hoping that there will be another beauty pageant for those mothers who want to join and show what they got. It’s really amazing to see mothers on stage competing in a beauty pageant,” she said.

Decena is also hoping that more mothers will join a physical fitness program and take care of their bodies to live longer and stay healthy.

Decena thanked her family for their support: Jonathan, Sandra, Naomi, Abegail, Destinee, Jonathan II, god aughters Trisha and Tanya, and “Ninang” Nora and her in-laws.

Molina said he was happy that the candidates enjoyed the competition and learned a lot of things including posture, social etiquette and family values.

Hundreds from the community had already gathered in the Taga Hall of Saipan World Resort before the program started at 6:15 p.m. on Saturday.

GGX Class Schedule for June 21, Saturday:

AM:Spin Bike (Roger)- 8:30am-9:30am
TRX (Roger) -9:30am-10:30am
Body Pump (Ella) - 8:30am-9:30am
Yoga (NJ) - 10:00am-11:30am

JOIN GOLD"S GYM SAIPAN!!

Below you will find some of the questions along with the answers most commonly asked about our Membership.

What’s included in my membership?
Services and use of Facilities:
Cardio vascular and resistance equipment, huge selection of free weights, TRX, kettlebells, wallballs, Gold’s Group Exercise classes, *1 time asessment and orientation with a fitness instructor,towel rental, free locker, sauna, shower room, Smoothie Bar and Cafe, fully air conditioned throughout, **Personal training, *free Gold's Travel Pass, free wi-fi.

What makes Gold's Gym different?
We have something money can't buy - a PASSION for what we do!
Atmosphere - Comfortable and Inviting.
Staff - Friendly, helpful, & professional.
Service - Truly execeptional .
Follow-up - What most clubs won't do after they have your money - to us it is ESSENTIAL!
Motivation - Some have, some don't - we provide it.
Goals - Our job is to help you accomplish yours!
How often should I work out? How long should a workout be?
There is no one answer to these questions. When you join Gold’s Gym one of our qualified fitness instructors or personal trainers will develop a personal program for you based on your current fitness level and goals once you enroll with our annual membership.

What does Personal Trainer do?
A personal trainer is someone who, can personally guide you through each workout so that you can achieve 100% results 100% of the time. They will provide expert knowledge, encouragement, monitor your technique and constantly fine-tune your program as you progress.

Can I take a break in my membership?
Yes ! We offer memberships to be suspended for a minimum of 1 month to a maximum of 3 months twice in a year (1 months notice required from your direct debit date), $5 fee for every month you are going to freeze your account.

Can I transfer my membership to a friend?
Memberships are non-transferable,unless you have'nt started using your membership yet.

If know someone who could benefit from membership... What should I do?
If you introduce a friend who will enroll into an annual membership,while your membership (you have to be an annual member as well) is still current, you may be entitled to a 1 month free membership.

Will the cost of my membership go up in the near future?
Gold's Gym believes in value for money. We have cut the $99 enrollment fee to $49 for our Annual Membership . However, membership rates may be changed from time to time in accordance with company policy.

Can I use any Gold’s Gym Club?
AS the largest chain of Health and Fitness clubs in the world with over 600 clubs world wide and in excess of 3 million members who range from Hollywood celebrities, professional athletes and people like you and us – we just want to look after your future health. You will need to collect a special passport to gain access while on holiday or business abroad for a period of 2 weeks. (Terms & Conditions will apply).

*included in annual membership package.
** have to be availed.

If you have any further queries, please call the following numbers and we will do our best to help you. #233-4000,#233-4001