HAPPY BIRTHDAY FERLEEN!!!
From your Gold's Gym Family

                                                         

STRENGTH IN KNOWLEDGE:

GOLD'S GYM TIPS for a
BETTER WORKOUT
By Nagesh Shirsath - Asst. Manager Fitness Training

HAPPY BIRTHDAY ROGER GOVENDO!!!
From your Gold's Gym Family

 

STRENGTH IN KNOWLEDGE:

GOLD'S GYM TIPS for a
BETTER WORKOUT
By Nagesh Shirsath - Asst. Manager Fitness Training

STRENGTH IN KNOWLEDGE

Mommies, don't forget to have a free, fun workout with your babies this Saturday at Gold's Gym @ 11:30am-12:15pm, Daddies can join as well. To sign up, call #2334000.

HEALTH TIP:

HEALTH TIP:

 

GOLD"S GYM SAIPAN is calling all mommies with their babies to have fun and workout with Sara Forti, this Saturday at 11:30am to 12:15am.

GOLD"S GYM SAIPAN PERSONAL TRAINING - for inquiries call 233-4000 or 233-4001

                                               

CONGRATULATIONS TO ROGER GOVENDO AND AARON TOMOKANE FOR PASSING THE NASM INTERNATIONAL PERSONAL TRAINING CERTIFICATION
-From your Gold's Gym Saipan Family — with Aaron Tomokane.

        Zumba at 6:30pm tonight: Join us as we bid one of our best Zumba Instructor, Amy on her last Zumba  session with Gold's Gym Saipan.Amy, has been with Gold's Gym since 2012, as a member, 

a challenger, athlete, and of course everybody's favorite Zumba instructor. She will be going back to theUS to pursue her career in teaching, hopefully, she'll miss Saipan and come back later on, but for now,we wish you all the best in your future endeavor, and hope to see you do Zumba for Gold's Gym Saipan again in the future. 

GOODLUCK AND SEE YOU AGAIN, AMY!!! WE'LL MISS YOU!!!

From your GOLD"S GYM SAIPAN FAMILY

In behalf of your Gold's Gym family-HAPPY BIRTHDAY!!!

We are happy and proud to have you in the team. 

HEALTH TIP:

STRENGHT IN KNOWLEDGE:

Stretching 101
By Laura Inverarity, D.O.

Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion. Stretching activities are an important part of any exercise or rehabilitation program. They help warm the body up prior to activity thus decreasing the risk of injury as well as muscle soreness.
The benefits of stretching are many and have been proven through various studies over time. Stretching benefits people of all ages, and is intended for the young as well as the elderly population.

The Benefits of Stretching

The top five benefits of stretching include:

*Increased flexibility and joint range of motion:
Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.
Improved circulation:
*Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
Better posture:
*Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
*Stress relief:
Stretching relaxes tight, tense muscles that often accompany stress.
*Enhanced coordination:
Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.
Proper Stretching Technique

It is essential to practice proper stretching techniques. Doing so will allow you to avoid any unnecessary injury. Tips to proper stretching technique include the following:
-Warm up first
Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.

-Hold each stretch for at least 30 seconds It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.

-Don't bounce
Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.

-Focus on a pain-free stretch
If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.

-Relax and breathe freely
Don't hold your breath while you're stretching

-Stretch both sides
Make sure your joint range of motion is as equal as possible on each side of your body

-Stretch before and after activity
Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet

With your new-found knowledge of the proper techniques and benefits of stretching, it will be easy to incorporate this activity into your exercise/rehabilitation regimen. Here are a few good stretches to try:
*Low Back Stretches
Three quick and easy exercises to stretch the lower muscles of your back.
*Morning Stretches
Stretching in the morning is a great way to "waken" up your muscles, and get them ready for the day.
*Self Assisted Neck Stretches
Stretches can be done with self assistance to obtain a more efficient stretch. Here you can learn how to perform self assisted stretches of the neck.

Although the benefits of stretching are many, is not for everyone. Conditions in which stretching should be avoided include:
-Acute Muscle Strains
People who have suffered an acute muscle strain should avoid placing further stress on the muscle through stretching activities. The injured muscle should be given time to rest. Stretching muscle fibers in the acute period can result in further injury.
-Fractured Bones
After breaking a bone, the fracture site needs time to heal. Stretching muscles that surround this injured area can place stress on the bone and prevent it from healing as well as further displace the break. Stretching a joint that surrounds a broken bone should never be done until cleared by your physician.
-Joint Sprains
When you sprain your joint, you overstretch the ligaments that help stabilize the bones that form the joint. For this reason stretching early after a joint sprain should be avoided. As with fractures, these structures need time to heal and stretching too early in the injury will delay this process.

Gold's Gym Brand Video 2013

https://www.youtube.com/watch?v=UFkCjV1G2E4

Saipan GGX Class Descriptions:

BodyPump is the original barbell class
that strengthens your entire body. For
both beginners and advanced participants, this workout
challenges all your major muscle groups by using the best
weight-room exercises like squats, presses, lifts and curls.
Fast results guaranteed. Come a little early to set up!

BodyStep is an energizing workout that
uses a height-adjustable step and simple
movements on, over and around the step. Cardio blocks
push fat burning systems into high gear followed by muscle
conditioning tracks that shape and tone your body.
Based on cutting-edge scientific research.

Zumba uses Latin and international music
and dance themes to create a dynamic,
exciting, effective workout! The routines
feature interval training with a combination of easy to follow
fast and slow rhythms and a mixture of body sculpting
moves.

Spin Bike is an invigorating workout on state-of-the-art
bikes focusing on proper posture and
emphasizing technique. Call or stop by up to one hour in
advance to reserve a bike.

Pilates, learn to use your core as the foundation
of all movement. Improve flexibility,
strength, posture, and alignment and achieve body symmetry.
Move with the power and stability of increased core strength.

TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance.

Yoga comes from the Sanskrit word “Yuj” meaning to yoke, join or unite. This implies joining or integrating all aspects of the individual – body with mind and mind with soul – to achieve a happy, balanced and useful life, and spiritually, uniting the individual with the supreme.

Boxercise-brings it on! This electric 60 minute fusion class of martial arts and boxing movements will kick your cardio fitness to the next level while defining and shaping your body and self confidence! Energetic music, awesome instructor and a group environment will keep you punching, kicking and smiling! Boxercise will knock you out!

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)

STRENGHT IN KNOWLEDGE:

Introduction to Fitness

JULY PROMO, STILL ONGOING

STRENGHT IN KNOWLEGE

                         

Our Personal Trainers

We demand the best from our personal trainers, so they can demand the best from you. Our personal trainers have to meet high standards of excellence in exercise physiology, nutrition, anatomy, training program development, exercise application, health screening, and fitness assessments. Every personal trainer has to pass the Gold’s Fitness Personal Trainer Certification course and exam, in addition to their national accreditation. But most importantly, our personal trainers excel at applying their knowledge to all walks of life, from athletes to seniors.

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.

We're open for 4th of July, 5:30am-9:00pm

KNOWLEDGE IN STRENGHT

Summer is still very much in the air, here's Gold's Gym way to ease the summer heat. Refresh and nourish yourself with our new Smoothie of the Month for July.