dotFIT to help you GET FIT!

10 Days for ONLY $10

That's right - 10 Days (Consecutive) for ONLY $10.

What better way to start off your GET IN SHAPE GOALS!!!

Smoothie of the Month

November is here - which means time to refresh your taste buds with a NEW Smoothie of the Month:

Banana Pineapple Mango Blast!

Get it while it lasts or before November flies by!

HOM Boot Camp

Don't forget to sign up!


We only have 18 spots available and they are filling up FAST!


We want you to get the best training to help you do YOUR best in the race!


Call TODAY to sign up - 233-4000!!!


Join the TEAM training or the SOLO Training and train with some of the TOP bikers in SAIPAN!

HELL OF MARIANAS BOOT CAMP

3 Ways to Wake UP with MORE energy

by Loren Chidoni
Women's Health

Even if you log a full eight hours of shut-eye at night, you might not be getting the deep sleep you require. That's right — just like crunches and sex, when it comes to snagging Z's, quality counts as much as quantity. "Time in bed doesn't necessarily translate into good, restful sleep," says Joseph Ojile, M.D., founder and CEO of the Clayton Sleep Institute in St. Louis.

Think of it this way: Your body refuels with sleep; in order to wake up revved, you need premium octane. Along with making sure you have enough energy to power through the day, getting solid slumber can reduce your risk of heart disease, diabetes, and depression; make you more alert; and help you process information faster. Follow these tips to treat your body to restorative sleep.

Skip the Nightcap

Just because your Uncle Ed always nods off after a few glasses of spiked eggnog doesn't mean that booze is a liquid lullaby. "Alcohol may help you fall asleep faster, but once your body begins to remove it from your system, it acts as a stimulant," says Donna Arand, Ph.D., clinical director of the Sleep Disorders Center at Kettering Medical Center in Kettering, Ohio. "Four or five hours after your last drink, you'll wake up, and it will be hard to fall back to sleep." So instead of reaching for a glass of pinot noir, start a nighttime ritual that actually promotes sleep: Take a warm shower (when you step out, your body begins to cool off, a process it goes through before sleep) or sip a cup of decaf chamomile tea.

Stop relying on late-night infomercials to zonk you out. Get your Z's on with these 15 other tips for a better night's sleep.

Breathe Easier

If you're one of the 12 million Americans with sleep apnea, you're about 80 percent more likely to feel sluggish during the day, no matter how many hours you sleep, Ojile says. The condition occurs when the soft tissue at the back of your throat blocks your airway during sleep, stopping your breathing and waking you up as many as hundreds of times a night. "Imagine how exhausted you'd feel if someone were constantly poking you awake," Ojile says. "Apnea deprives your brain of oxygen, increases your heart rate, and saps your energy levels."

Two common signs of apnea: loud snoring and, more seriously, waking up to the feeling that you're choking. If you experience either of these symptoms, visit your doctor and start sleeping on your side instead of your back with your head propped up on two or three pillows. "If you rest your upper body at a 30-degree or greater incline, it may make a more direct path for air to move in and out of the lungs," Arand says.

Though it won't cure sleep apnea, using a neti pot (a ceramic vessel used to flush sinuses with a salt/water solution) daily can make breathing easier. Japanese researchers found that people with obstructed nasal passages were twice as likely to experience daytime fatigue as those with clear passageways.

Still can't sleep? Diagnose your problem with the sleep disorder encyclopedia.

Reschedule Your Sweat Sessions

Exercise will help improve the quality of your sleep — if you time it right. Working out late in the day can actually leave you staring at the ceiling in bed, since it can take three to four hours for your body to cool itself afterward. "When your core body temperature is too high and your heart rate is too fast, it can keep you awake," Ojile says. It's better to exercise at least four hours before bedtime. Better yet, hit the gym in the morning or at lunch — you'll feel the energy-boosting effects for hours.

ATTENTION!

ATTENTION GOLD'S GYM MEMBERS:

By popular demand starting THIS Friday, October 14th, we're going to have our FIRST early morning Zumba class at Gold's Gym from 5:45-6:45am! We'll also schedule regular morning Zumba classes on Tuesdays at the same time. Get ready to Zumba with Elly! Also, ANYBODY's first morning Zumba class in October will be free so come out and get ready to dance!

Early Morning Classes

Attention Gold's Gym Members!!!

We will be adding some NEW classes to our schedule.

Starting next week, on October 14th - come join our Early Morning ZUMBA class at 5:45 am-6:45am.

Elly will be teaching two new Early Morning Zumba Classes on Tuesdays and Fridays at 5:45am. STARTING NEXT FRIDAY the 14th.

Also we will be adding back to the schedule the Early Monday Morning Spin class at 5:45 taught by Joel Tudela!

So now you can SPIN on Monday, Wednesday and Friday mornings at 5:45-6:30!

Come get your workouts ON!

Dancing for Exercise?

Six Big Mistakes to Avoid

Can You Spot the Form Mistake?

I am not the first person to note that dancing is both great fun and great exercise. The combination of movement and music is exhilarating! And you can pick an appropriate intensity for whatever your mood and fitness goal--whether it's a sexy salsa with your significant other, a zingy zumba class at the gym, a dignified waltz with Uncle Freddie, or some serious suicidin' & downrockin' with all your b-boy & b-girl buddies.

(And just how pathetically obvious is it that I know absolutely nothing about urban dance?)

But what if... horror of horrors... you're doing it all wrong? The repercussions could be as minor as an eyeroll from your significant other, up to far more dire scenarios ending in serious injury, insanity, or death.

Sound like fun?

OK, I'm exaggerating, as usual. Dancing is only rarely a fatal activity. But playing on fears of doing something "wrong" is one of the time honored ways of getting people to click on links and read things!

But here's what I've managed to scrape up in the way of advice:

1. Don't be a scaredy-cat

The biggest mistake of all is to avoid dancing altogether because you fear you will suck at it.

Dancing is a blast! It's also really beneficial for your health and well-being. I'm too lazy to go over the many health benefits of dancing, but since others have explained why dancing is good for you and even how it will make you smarter, it's safe to just trust me on this.

However, I don't really practice what I preach. I love moving to music, and was an aerobic and step class addict back in the 80's and 90's. And sure, I'll still disco-dance my foolish ass off during summers in Provincetown, where Tea Dance at the Boatslip is a bizarre and uninhibited local institution. The fact that I am not graceful or coordinated doesn't matter--just give me a cocktail and a crowded dance floor full of drag queens, drunk bachelorettes, circuit boys, and various rhythm-challenged old fogeys like myself, and in my own mind: voila, I am invisible!

However, in the last decade or so I seem to have developed a fear of any dance environment where (a) steps must be learned and (b) other people are present. Even a beginner class is intimidating, because a combination of increasing age and self-consciousness render me incapable of memorizing more than two movements in a row.

Isn't that stupid? No one cares how doofy I look if I don't know the steps. So I may try to confront this fear, we'll see. Inspired by bloggers like Sylvia, I'm thinking of trying a Zumba class when we rejoin our gym in San Diego in November. (I'll just have to work really really hard on inventing a magic invisibility cloak in the next few weeks).

2. Don't Use Dancing as An Excuse for Crappy Food Choices.

Yes, dancing counts as exercise! But if you consult this amusing calorie chart that helpfully points out that 1 hour of fast ballroom dancing permits you to eat 1.4 Grande Starbucks Caffe Lattes made with whole milk, half a McDonald's Big Mac With cheese, 4.9 glasses of wine, 1.4 Snickers Bars, or 1.9 cans of Coca-Cola, you might get the wrong idea about proper post-workout nutrition.

3. Perform a "Reality" Check

Dancing is everywhere on TV these days, whether it's the misfit show-tune-belting performers on Glee, the B-list celebs on Dancing With the Stars, or the ever-hopeful contestants on So You Think You Can Dance. However, the carefully calculated media images you're exposed to can sometimes cause confusion!

So warning: please don't be shocked when stage lights, back-up singers and orchestras don't magically appear when you start to bust a few moves down at the local shopping mall. Or try not to be disappointed that you can't emulate Kirstie Alley and magically shed a quick 100 pounds after taking up dancing. You may also be surprised to discover that without a team of coaches and hours and hours a day to practice, you can't quite pull of the acrobatic leaps, spins, flips, and twirls that you see on your screen without causing major bodily injury. And if you do happen to be pretty darn good? Then you may be appalled to discover that absolutely no one is calling you up offering you huge prizes or starring roles in tv programs!

The biggest source of confusion of all? Many people seem to be under the impression that sitting on their asses watching hour after hour of other people dancing on TV constitutes exercise. Sadly, some actual physical activity is required--and pushing the buttons on your remote control to fast forward through commercials doesn't really count.

4. Be Careful If You Want to Go Pro

Well, if movies are any indication, it's scary to be a professional dancer! If you don't go Black-Swan insane, you're at least at risk of being Chorus-Lined into breast implants or will be tragically undone by your demonic Red Shoes.

And there's at least a little actual research to back up the notion that professional dancing comes with certain risks. Not only are there the physical injuries, but ballet dancers are at increased risk of anorexia and have an unusually strong preoccupation with achieving a low body weight.

5. Don't Dance Yourself to Death.

Here's where we get to the fun part about fatalities... ever heard of the Dancing Plague of 1518? Hundreds of folks were seized with the uncontrollable desire to dance and didn't stop for days and days until many died. Oh, and during the depression, at least a couple of contestants perished during grueling dance marathons trying to win cash prizes.

And has the whole take ecstasy and dance until you croak fad ended yet? I'm thinking that trend went out in the 90's, but what do I know, I don't stay up late enough to know whether the young folks are still having raves.

6. Don't Be A Total Showoff!

Beware: combining the exuberance of dancing, a show-offy personality, and a bucket full of alcohol may result in serious injury and public humiliation.

Dancing for Exercise? Six Big Mistakes To Avoid

Berry Peach

One Way to stay healthy and fit is take in protein and fruit Shakes.

Our October Smoothie of the Month is just that - FULL of Mixed Berry's, Peaches and Vanilla Protein!

Come try one TODAY for only $4.00!

Get Ready!!!

FOREMOST Non-Fat Milk is available in

ANY smoothie at Gold's Gym.

Now until the end of SEptember you can save $.50 off ANY Smoothie if you use FOREMOST Non-Fat Milk!

Female Gym Misconceptions DeBunked

“I just want to lose fat around my stomach and nowhere else.” “I just want to tone my inner thighs.” “Lifting weights is just going to turn me into a man!” I have heard these statements from women about 3,000 times. Those 3 desires have one thing in common; they are pretty much impossible.

Let’s start off with the theory of burning fat or toning a certain area of the body. Toning involves two constituents: adipose tissue (the subcutaneous body fat) and muscle tissue. In order to appear more toned, a reduction in body fat and increase in muscle mass will have to occur.

The human body does not allow spot reducing, which would include losing fat exclusively in the abdominal area. If you were to lose weight, it would occur all over your entire body. Unfortunately, body fat is not necessarily reduced evenly.

People often have trouble areas where the fat is last to go. Women especially find this to be their stomach, legs or arms. There is not much that can be done about this aside from continuing to lean out. This is why a health club membership at a Boston gym could be so beneficial.

A reduction in body fat occurs when a person is in a caloric deficit. This occurs with two variables: decreasing the amount of calories you consume, increasing the amount of exercise you participate in, or doing both. Resistance training is used to help build and maintain muscle tissue, while cardiovascular training is a tool used to help achieve a caloric deficit. This cardiovascular training could include a spinning class or yoga studio.

Here is a statement that many of you probably do not want to believe: There is no exercise out there that is going to burn fat off of your body in a specific area! No resistance training exercise will help tone or reduce fat on top of any muscle in your body. It is a reduction of calories and an increase in exercise that will take care of that.

There is a very big misconception regarding that “burn” you feel after performing many repetitions during an exercise. Some people actually believe that is the fat melting off the body right before our very eyes! That burn is actually caused by lactic acid, which is used by your muscles to form adenosine triphosphate (ATP) for immediate energy.

I often see a female lying on the ground at the gym performing sets of 100 crunches. She probably assumes that burning sensation is actually helping her “toning her stomach”. If you are performing a set of 100 repetitions on any exercise, don’t you think it is time to move on to something a little harder?

The theory that lifting weights will cause a woman to appear bulky and manly is completely false. I used resistance training to bring my body weight up 60 pounds over the course of about five years.

I must say that the actual weight training was the easy part. The difficult part included eating like a horse, because a calorie surplus is needed to gain muscle mass. I often gagged during some meals as I was pretty much force-feeding myself like a mother would to a small child eating their vegetables.

Now, I am pretty sure that most women do not force feed themselves by mistake. Extreme muscle mass gains are not something that occurs out of the blue. You have to really want it for it to happen. It is pretty safe to say that muscle gain is much, much harder than fat loss for most people.

Another little fact that most women forget is testosterone. Testosterone is a very anabolic hormone found in the human body, males and females, which is very important for gains in muscle mass. Men usually have about ten times more testosterone than women.

Even if a woman were to put the time into eating a crazy amount, it would still be about ten times harder to look like a man. It sounds like it is fairly difficult for a woman to gain an incredible amount of muscle mass and be mistaken for a man, doesn’t it?

September Smoothie of the Month

Raspberry's are IN at Gold's Gym for the month of September.





Come try our Smoothie of the Month:

Banana Raspberry for only $4.00!

CLASS SURVEY

Take our NEW Class Survey and help us HELP YOU!

http://www.surveymonkey.com/s/MWXQ7M3

Don't forget!!!

Two different memberships at GOLD'S GYM are available NOW until the END of September!!
Come in and Sign UP!

Benefits of a Strong Core

What is the core?

Is it only the steroetype of 6-pack abs or a small waist?


Quite the opposite, even though those are two great side effects of having a strong core. The core muscles are actually the muscles from the hips to the shoulders.

A strong core makes everything you do easier. What people don’t realize is that your core muscles are actually the center of your body’s strength. A strong core can make you not only stronger but also more stable as you perform daily activities.

Here is a list of some of the benefits of a strong core:

1. Strengthening core muscles will improve posture and prevent low muscular back pain.

2. Helps avoid back injury.

3. Improves physical performance

4. Improves balance

So get working on your core - we have classes almost everyday to help you with this!!!

Tonight join us in ZUMBA where you move your hips and core for an hour, or Tomorrow for POWER ABS and PILATES where you can spend over an hour just focusing on your core!

Need more Fruits and Vegetables??

Check out this quiz to get some answers!

http://www.sheknows.com/health-and-wellness/quizzes/are-you-getting-enough-fruits-veggies

Come and get it...

It's Happy Hour Time at Gold's Gym TODAY!!

Come anytime from 4:00-6:00 pm and receive $1.00 off ANY Shake!

So....COME AND GET IT!!!!

Do you suffer from Portion Paralysis???

What's portion paralysis?

That's when your brain and your eyes have become so accustomed to a particular portion size for a particular meal, that change isn't anything but automatic.

But sometimes it's wise to reduce portions.

Take me for instance. In December I injured my back - pretty badly. Consequently my exercise regime went out the window. Rehab was very slow. Despite knowing better, I didn't adjust my portions with my drop off in exercise and sure enough, over 3 months time, I gained a tiny bit of weight.

When I realized what was going on, I resumed keeping a careful food diary and re-recognized which were my higher calorie meals.

One really stuck with me. It was pita pizza - a go-to meal for when I'm in a hurry and I want comfort-y food, but certainly not terrifically low in calories. Back in my exercising days, I'd have 3 pitas worth, and so my simple quick fix, was to downshift my pita pizza portion to only have 2. What was fascinating to me, was that especially when I was in a hurry or distracted, despite mentally decided to eat less, sometimes I'd literally forget.

And sometimes I still do, and before I know it, there are 3 out on the pizza stone.

It's important for me to mention, it's not because I'm still hungry after 2, that I eat 3. I think that it's just after years of always having 3, unless I consciously challenge my portion sizes, whether it's pita pizzas or otherwise, I automatically revert to my established larger portions.

I've lost the weight I gained, and I'm slowly starting to retrain, but given this experience I've taken to really analyzing what I feel I need portion wise prior to cooking or plating, and more often than not, I'm having just a tiny bit less than what had become habitual, and more importantly, I'm not missing what's gone.

Do you have any automated portions?

Back To School

Attention all TEACHERS and STUDENTS!!!

Back to school Promos starting NOW at Gold's Gym

9 month membership for only $350 (Paid in Full in Advance)

OR

A year membership and receive the month of September FREE plus only pay $20 for the enrollment fee.

WEDNESDAY!

Wednesday is HERE!

We have killer classes for you so you can break through that mid-week HUMP!

Join us for POWER ABS at 5:00 followed by PILATES afterwards. All with the rock-hard AB queen - Mieko Carey.

Or jump upstairs on those SPIN Bikes at 5:30 with a fast and GREAT workout with Russ Quinn.

Interesting Facts about Omega-3 Fatty Acid Fish Oil

Discover 5 Amazing Benefits of EPA/DHA (Omega-3 Fatty Acid Fish Oil)

Amazing indeed! This powerhouse of a supplement really packs an overall health and nutritional power punch. Scientists were first alerted to the many benefits of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the early 1970’s when Danish physicians observed that Greenland Eskimos had an exceptionally low incidence of heart disease and arthritis, despite the fact that they consumed a high-fat diet.

Intensive research soon discovered that two of the fats (oils) they consumed in large quantities, EPA and DHA came from their high fish diet, and were the primary cause for their low incidence of heart disease and arthritis.

More recent research has established the following 7 Amazing Benefits of EPA/DHA (Omega-3 Fatty Acid Fish Oils):

1. Fish oils are one of the few substances known to lower concentrations of triglycerides (fatty substances) in the blood. Considered the “heart’s best friend,” an enormous amount of medical literature supports the fact that fish oils prevent atherosclerosis, angina, heart attack, congestive heart failure, arrhythmias, stroke, and peripheral vascular disease, and may reverse many of these conditions. Fish oils actually help maintain the elasticity of artery walls, prevent blood clotting, reduce blood pressure and stabilize heart rhythm.


2. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels. Good for the brain!Low DHA levels have been linked to low brain serotonin levels which again are connected to an increased tendency to depression, suicide, and violence. A high intake of fish oil has been linked to a significant decrease in age-related memory loss and cognitive function impairment and a lower risk of developing Alzheimer’s disease. Additionally, researchers at Harvard Medical School have successfully used fish oil supplementation to treat bipolar disorder (manic-depressive illness) and British researchers report encouraging results in the treatment of schizophrenia.


3. Fish oils are particularly effective in reducing inflammation and maintaining healthy joint function. Fish oils act in part by maintaining healthy prostaglandin, cytokine and leukotriene production, supporting connective tissue and cartilage integrity. The results of numerous small double blind trials indicate that the omega-3 fatty acids in fish oil, promote joint motility and joint comfort. Daily supplementation can markedly reduce the number of tender joints and increase the time before fatigue sets in.
   


4. Considerable new evidence shows that fish oil consumption can delay or reduce tumor development in breast cancer, and reduce the risk of developing prostate cancer.Studies have shown that a high blood level of omega-3 fatty acids combined with a low level of omega-6 acids reduces the risk of developing breast cancer. Daily supplementation with as little as 2.5 grams of fish oils has been found effective in preventing the progression from benign polyps to colon cancer and Korean researchers recently reported that prostate cancer patients have low blood levels of omega-3 fatty acids.

In a recent clinical study, 60 patients with advanced metastatic cancer were split into two groups. One group received a placebo, another a high dose fish oil. The results were spectacular. With the placebo 38% survived for 6 mos., 10% one year, and none for a year and a half. With the fish oil, 93% survived for 6 months, 70% for one year and about 20% for 18 months.

1. Omega-3 for weight control – Yes, weight control!Ironically, the key to stopping new fat storage and losing existing fat is to eat the right kind of fat: namely, the long-chain “marine” omega-3 essential fatty acids (EFA’s) found at high levels only in algae, fish, and fish oil. Marine-source omega-3 fatty acids help us burn off those calories before they get a chance to “sit around in storage,” which means we end up carrying less excess weight.

What is really amazing about the long-chain omega 3’s found in cold water fish and fish oil supplements is that they turn off the gene that controls fat storage! For the first time, science has proven beyond a doubt that nutritional components of our diet can directly control and influence key metabolic genes in our cells. This means the EFA’s we consume can significantly affect the way we store and burn fat.

In a pilot study presented at the North American Association for Study of Obesity (NAASO) Annual Meeting, November 2004, including 20 women with severe obesity (Body Mass Index, BMI, more than 40), the women were already on a very low calorie diet. The group given the omega-3 concentrate reduced their weight by 20% more than the group given placebo after only three weeks of treatment. BMI was reduced by as much as 15%. The effects were highly impressive because of the short treatment period.

So what exactly is EPA/DHA (Omega-3 Fatty Acid Fish Oil)? Omega-3 acids are found in flaxseed oil, walnut oil, and marine plankton and fatty fish. The main component of flaxseed and walnut oils is alpha-linolenic acid, while the predominant fatty acids found in fatty fish and fish oils are eicosapentaenoic acid and docosahexaenoic acid. The most beneficial and active of these fatty acids are EPA and DHA. Alpha-linolenic acid can be converted to EPA and DHA in the body, but the conversion is quite inefficient – especially in the elderly.

The health benefits of marine omega-3 fatty acids are increasingly being accepted worldwide. The scientific evidence continues to mount, representing an opportunity for the treatment and prevention of common diseases. The American Heart Association and the World Health Organization both support the addition of omega-3 fatty acids to diets citing their importance in maintaining good health.

The recommended dosage on most fish oil supplement bottles is usually the minimum required, and does not yield many of the benefits listed above (especially the fat burning benefit). I have seen best results with my clients and patients when they use three grams (three soft gels) with breakfast, lunch, and dinner totaling nine grams per day.

A colleague of mine who works mostly with professional athletes in Arizona has been known to recommend much higher dosages that taper down to nine grams per day for a fat loss regimen. His recommendation is to start with 25 soft gels (25 grams) per day in five divided doses for a period of five days. On the sixth day the dosage drops to 20 grams per day or five doses of four grams per day for five days. After that phase has been completed, the dosage drops to 15 grams in five doses of three grams per day for an additional five days and going to nine grams per day in three doses of three grams each.

When taking these high amounts of fish oil, it is also recommended to supplement with vitamin E. He recommends Pure Encapsulations – Ultra Synergist E which consists of a blend of mixed tocopherols. While on the 25 grams per day through the 20 grams per day phase, three vitamin E capsules (with breakfast, lunch, and dinner) are recommended, lowering the dosage to two during the 15 gram phase, and eventually down to one for the nine gram or final phase. Because of the antioxidant benefits of vitamin E, when down to the nine gram per day phase, I recommend taking it after a workout.

Once the nine gram per day phase has been reached, which is the maintenance amount, as well as the required amount for many of the benefits listed in this article, only one Ultra Synergist E capsule is needed. Some people do not enjoy using fish oil as it sometimes may cause a fish tasting “burp.” This is easily fixed by taking a digestive enzyme called Betaine HCl Pepsin starting with one capsule each time the fish oil is taken and increasing it by one capsule until the amount taken stops the “fish burp” from happening. As the fish oil dose is lowered, so is the Betaine HCl Pepsin. There is a slight chance that using these high dosages of fish oil may cause some gastro intestinal discomfort such as diarrhea for a very small number of individuals. If this is the case, they just drop the dosage to the next lower level and continue with it for a shorter period (two or three days instead of five) until they reach the maintenance dose of nine per day.

HAPPY HOUR

It's FINALLY here!

Happy Hour at Gold's Gym

Every Friday from 4:00-6:00pm

Purchase any Protein or Fruit Shake and receive $1.00 off

We Are Stronger

Gold's Gym International, which we are PROUD to be a part of here in Saipan wants you to know that WE ARE STRONGER!
Check out the new video at:

http://youtu.be/DjuHgD-Ft1c

August Smoothie of the Month

Need a nice COLD drink for the summer heat?
Come to Gold's Gym and pick up the Smoothie of the Month: the classic STRAWBERRY BANANA

Get ready for Happy Hour

Starting in August you will find a new place for Happy Hour - GOLD'S GYM!

More details to come later this week!

Core Day #2

Today is Core Day #2
Class starts at 5:00 with Mieko Carey - COME JOIN US!

Core Day

It's Hump Day - and at Gold's Gym we have officially made it CORE DAY!

The first class starts at 5:15pm. So right after work, you can TAKE OFF, head to Gold's Gym and start your work on your core. Start by taking our 15 min Power Ab class - it is ALL about CORE - for 15 STRAIGHT minutes.

After that you can take our Master Pilates class with instructor Mieko Carey (and you've seen her core right?)

The hour class will carry you over to Zumba, where you will get some CARDIO and CORE all in one.

It's Perfect - come join us at Gold's Gym for CORE DAY!

We'll see you and your six pack soon!

July 4th

Hours for the 4th of July:

Open at 5:30 AM

Yoga Class at 8:30 am

Closed at 5:30 PM

Regular Hours again on Tuesday, July 5th.

Happy 4th of July Saipan!!!!!

Smoothie of the Month

Come to Gold's Gym in July to check out our new smoothie of the month:
Avocado Yogurt

Made with purely home-made yogurt, fresh avocados and some Pre/Post Vanilla Protein Powder - a great refreshment for the HOTTEST MONTH OF THE YEAR!!

ZUMBA

Attention all Members and Non-Members of Gold's Gym Saipan

Zumba classes in the evenings will be cancelled for the next week, due to one teacher off island and the other teacher busy with a work convention.
Please note that starting tomorrow - July 1st, 2011 until July 8th, there will be NO ZUMBA CLASSES.

Thank you!

Move of the Week

Move of the Week: Look Hot in a Halter by Tonight

Are you ready to rock a halter top on your next big night out? Today's MOTD, from Gold's Gym Celebrity Trainer and resident trainer of the Dr. Phil Show Robert Reames, will help get your back in tip-top show-it-off shape. Want to pair your halter with a hot pair of white pants? Check out eight simple moves that will get your booty in beautiful shape!

The Move: Standing Row

Targets: back, core, and leg muscles

You'll Need: water bottles, or weights

How to Do It:

Start with your feet parallel - slightly further than shoulder width apart. Bend knees while simultaneously bending forward at the waist, keeping abs pulled in and arms fully extended towards the ground holding weights or water bottles as shown. Look just ahead of you on the ground, keeping neck in line with spine.

In one motion, simply draw your arms back up into a 90 degree angle while making sure the rest of your body is stable. Extend arms back into the starting position and repeat. Aim for three sets of 10-15 reps.

Spin Class

· Did you know that a one hundred and fifty pound person spinning at a light intensity will burn 250 calories over the course of 30 minutes?

The same person spinning at an intermediate intensity would burn 375 calories. A high intensity class would shed 447 calories.

Come and join in our Spin Classes at Gold's Gym all week long.

Tonight, join RUSS QUINN at 5:30 and reach your calorie burning potential!

Thursday, join LEWIE TENORIO at 5:15 for another calorie burning potential!

Smoothie of the Month

June's Smoothie of the Month is one for your taste buds. It will trigger memories of your childhood even!

Stop by and try our PB&J Smoothie for a special price!

WillPower Secrets from Gold's Gym

Steal the real-life-tested appetite control tricks of women who whip up culinary delights for a living. Health.com learns how they keep themselves from nibbling 24-7.

They say you should never trust a skinny chef. But what about a petite food stylist or a svelte cupcake queen? The fact is, when your job involves truffle fries instead of office supplies, you have to get creative at dodging food so you don't blow up like a human soufflé.

Front-load your calories

"My key to not eating cupcakes all day? A high-protein breakfast fills me up and keeps me satisfied. My favorite: egg whites with basil and tomatoes. And I plan a lunch I can look forward to, like brown rice sushi or chicken and broccoli. Yum!"
—Linda Lea, producer for the Food Network's Chopped and co-owner of Butter Lane Cupcakes in New York City

Savor your sips

"When I'm at a wine-tasting party for a client, it can be hard to keep track of how much I've had to drink. The wine glasses (and calories!) can add up. My trick: Sip slowly. By the time we're ready to move to the next pairing, they've cleared the glass away."
—Melissa Libby, restaurant publicist

Freshen up

"I brush my teeth multiple times a day because having a clean-mouth feeling keeps me from wanting to nosh. Fudge-stuffed cupcakes don't taste as delicious with minty breath. Chewing on a piece of strong, pepperminty gum stops the nibbling cold, too."
—Bianca Henry, Today Show food stylist, New York City

Downsize your utensils

"If I'm tasting a dessert, I'll use an espresso spoon—you can only load so much on it. That way, I can enjoy a spoonful of chocolate pudding cake with coffee ice cream without overdoing it. Smaller spoon, fewer calories."
—Emily Luchetti, executive pastry chef, Waterbar and Farallon restaurants in San Francisco

Fill up on H2O

"As soon as I get to work, I drink eight ounces of water. It helps me fuel and connect with my body, and I just don't find myself reaching for cookies when I'm well-hydrated."
—Linda Lea

Make it bubbly

"I love mixing textures with meals, so I drink sparkling water with lunch or when I'm taste-testing food. The bubbles give me the sensation of being full."
—Jill Santopietro, senior food editor for chow.com

Snack smart

"I sample our goat cheese dozens of times per day. Instead of eating it on a cracker or bread, I'll pop a piece on a slice of apple or eat it plain to save calories."
—Tasia Malakasis, owner of Belle Chèvre goat cheese creamery in Elkmont, Alabama

Go nutty

"For me, a key to not eating too much junk food on set is keeping a stash of healthy almonds to nibble on instead; they're my perfect snack. The combination of protein and fiber helps prevent blood sugar crashes, the fat is good-for-you fat, and the crunchy texture requires a good bit of chewing, so I feel like I'm really eating something. Plus, they're incredibly portable."
—Bianca Henry

Make plans to indulge

"I'll have an afternoon cappuccino with cocoa dusted on top. If I have that to look forward to, I'll 'behave' throughout the day."
—Emily Luchetti

Preserve the goodies

"The freezer is one of the most underutilized tools in your kitchen. It's not just for ice cream; I freeze nuts, brownies and cookie dough. That way, I won't eat it right away, and I don't feel like I'm wasting food by throwing it out."
—Jill Santopietro

Be crazed (in a good way)

"We're constantly on the go at work—lifting 50-pound bags of sugar and flour, squatting beneath baking trays all day long. These are not only great ways to burn calories at work, but they honestly keep us too busy to even think about snacking on cupcakes. And staying busy works no matter what you're doing!"
—Katherine Kallinis and Sophie Kallinis LaMontagne, co-owners of Georgetown Cupcake and stars of TLC's DC Cupcakes

Think afternoon delight

"Customers will come in and say, 'If I worked here, I'd be as big as a house!' Believe me, I would be, too, if I didn't stick to my rule of not eating sweets before 1 p.m. If I'm still craving a cookie in the afternoon, I'll have one."
—Abbey Alpert, partner at The Flour Pot Cookies in Ambler, Pennsylvania

Soup up

"Once a week, I'll make a big stew. I add just 1 tablespoon of olive oil to a big pot and throw in garlic, onions, carrots, beets, low-sodium chicken broth, potatoes, beans, maybe some low-fat cuts of meat. When hunger strikes, I have a super-satisfying, low-fat dish that I can pig out on without feeling guilty, and then I don't reach as much for the Camembert."
—Nadia G, star of Cooking Channel's Bitchin' Kitchen

Weigh your options

"I always ask myself, 'Is it worth the calories?' French-style nougat with loads of nuts and fruits dipped in dark chocolate is worth it to me; gummy candies and potato chips definitely are not."
—Nur Kilic,owner of Serenade Chocolatier in Brookline Village, Massachusetts

Do a doggie bag

"I am typically in 10 restaurants each week, and that's just for business! Most of the food is so good I want to snarf down the whole plate, but I savor each bite and plan to ask for a doggie bag so I can enjoy the dish again. I love taking home that delicious food and recreating the experience for my five-year-old."
—Elizabeth Moore, Atlanta-based restaurant publicist