GOLD"S GYM JUNE PROMO

Strength in Knowledge

GGX Schedule for Saturday, May 27:
     AM:Tone and Sculpt(Ella)-8:30am-9:30am 
   Spin Bike(Gerald)-8:30am-9:30am

TRX (Gerald)-9:30am-10:30am
   Yoga (Clarie)- 10:00am-11:30am

                                       GGX Schedule for Friday May 29:

                                       AM:Spin Bike (Russ)-5:45am-6:45am
                                       Zumba (Allen) -8:30am-9:30am
                                       PM:Belly Dance (Allen) - 5:30pm-6:30pm

http://www.goldsgym.com/article/diet-food-impostors/

ALL ABOUT NUTRITION

DIET FOOD IMPOSTORS

Don’t be seduced by “sugar-free” or “fat-free” goodies. Check out our 10 low-fat treats that can wreck your diet

You’ve been eating smart all summer long despite the weekend movie trips and backyard cookouts. But some of those low-fat meals and snacks may not be as slimming as you think. Before you sabotage your diet, check out this gallery of diet food impostors, and be sure you’re really making healthy choices!

“Real Fruit” Beverages
That Fruitopia drink at the mall was a great way to get in a serving of fruit, right? Wrong. These drinks are only 5 percent fruit juice, and because they’re full of sugar, a 20-oz bottle packs 300 or more calories–as much as a cream-filled doughnut! Have a box of 100 percent juice instead.

Poultry Hot Dogs
Unfortunately, just like pork and beef hot dogs, poultry dogs often include skin and fat, so they’re no healthier than their “authentic” counterparts. Opt for low-fat or fat-free franks instead. And no matter what variety you get, check the Nutrition Facts label for the real skinny on fat content.

Sugar-Free Cookies and Candy
“No sugar” must mean fewer calories–or at least that’s what the manufacturers want you to think! But most sugar-free brands have as many calories as the regular kind. And too much of the sugar alcohols used to sweeten these products can cause loose stools, diarrhea, and cramping. So indulge in the full-sugar brands; just do so in moderation.

Nutritional Energy Drinks
The body derives energy from calories, so (surprise!) that’s what these shakes deliver: 240 extra calories a day, enough to make you gain 1/2 lb a week. Take a daily multivitamin to get the vitamins without the spare tire, and have a real milkshake once in a while.

Complete Salad Kits
Salad-in-a-bag has been a lifesaver in many a busy mom’s kitchen, but they can pack a caloric wallop: 510 calories and 45 g of fat in one package of Dole Caesar Salad Kit. Buy the light variety instead, or add your own low-fat or fat-free dressing at home.

Vegetable Pizza-for-One
The veggies are healthy, all right. But the gobs and gobs of cheese they’re sitting on aren’t; they’re full of artery-clogging saturated fat. Look for low-fat versions, and be sure to check the saturated fat content so you can compensate elsewhere in your daily intake.

Bags of Air-Popped Popcorn
Air popping adds no fat, so this is perfect for a night in front of the TV, right? Sure, if you pop it yourself. But manufacturers add the fat after the popping is done; that’s why the popcorn is butter- or cheese-flavored. Air-pop your own instead, or buy the light microwave kind.

Trail Mix
It’s the perfect midafternoon snack, full of fruits and nuts, fiber, heart-healthy fat, and trace minerals. Why not down a whole bag? Because each 6-oz pack contains at least 800 calories. You could have dinner for that! Make sure you’re only eating one serving (about 3 tablespoons) each time you snack.

Fat-Free Ice Cream Topping
Much like sugar-free cookies and candies, fat-free ice cream toppings are still full of calories, usually as many as their full-fat counterparts. And calories count no matter where they come from. Use a carefully measured portion of whichever topping you prefer, or look for the light varieties, which really do have fewer calories.

Reduced Fat Peanut Butter
The fat that’s removed is replaced by carbohydrate filler, so there’s no reduction in calories. And the fat in peanut butter is the healthy monounsaturated kind. So scoop out your 2 tablespoons (about the size of a golf ball), and stick with the full-fat varieties.

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Written by Emily Tannert

Originally published by Prevention magazine

GGX Schedule for Thursday, May 28:
AM: Belly Dance (Allen) -8:30am-9:30am
Yoga (Nicole)-9:30pm-10:30pm
PM:TRX (Ferleen) - 5:30pm-6:00pm
Spin Bike (Gerald) - 5:15pm-6:15pm
Tone and Sculpt (Ella) -5:30pm-6:30pm
Zumba (Elly)-6:30pm-7:30pm

GGX Schedule for Wednesday May 27:
AM:Spin Bike(Jay)-5:45am-6:45am
Zumba Toning (Allen) -8:30am-9:30am
Step it Up (Bel)- 9:30am-10:30am
PM:TRX (Ferleen) - 5:00pm; 5:30pm;5:30pm-6:00pm
Spin Bike (Aaron) - 5:15pm-6:15pm
Circuit Boxing (Jasper) - 5:30pm-6:30pm
Step it Up (Bel) -6:30pm-7:30pm

Congratulations to all Gold's Gym Staff who passed and completed their CPR TRAINING (AHA)!!! 

Tomorrows Zumba and Belly Dance class will be Cancelled due to instructors injury. Will resume regular Allen's Zumba, ZumbaToning and Belly Dancing Classes next week.

GGX Schedule for Friday May 22:
AM:Spin Bike (Russ)-5:45am-6:45am
Ella (Pilates) -8:30am-9:30am
Step it Up (Bel)- 9:30am-10:30am
PM:Circuit Boxing (Jasper) - 5:30pm-6:30pm

TOP 5 DIET TIPS TO CHANGE YOUR EATING HABITS

Gold’s Gym Nutrition Director Brian Rosenthal offers professional advice on changing bad eating habits and recommends healthy lifestyle changes to help you shed pounds.

Does the thought of shopping for a spring break bikini make you want to steer clear of the mall? The holiday sweets might have planted themselves on your love handles, butt, abs and thighs, but don’t get discouraged this year!  Gold’s Gym Nutrition Director, Brian Rosenthal, offers professional advice on changing bad eating habits and recommends healthy lifestyle changes to help you shed pounds.

1. Turn off the TV and eat at the table. Take a moment before eating to acknowledge having the food you have in front of you and slowly appreciate each bite. This will reduce the tendency to overeat.

2. Get the snacks off your desk or coffee table. “Studies have shown over and over, we will eat it just because it is there,” says Rosenthal.

3. Forget the diet fads and meet with a dietician or a Certified Fitness Nutrition Specialist. Every body is different and what your body needs will be different from your friends, family and colleagues.

4. Eat every three to four hours whether you are hungry or not! By eating small amounts all day, you burn more calories digesting, keep your blood sugar levels normal, reduce cravings and reduce the chance of breaking down muscle.

5. Always have protein when you have carbohydrates. Because protein takes longer to digest, you are less hungry as often.

Rosenthal tells his clients that a healthy lifestyle is an ongoing, moving forward process. “Your body is the way it is based upon a complicated string of events in your past that have resulted in how you are now,” said Rosenthal. “Think about your health for a moment. The thought is now in the past. What you do moving forward determines what your health is and will be in the future. That being said, it is important to discover what your body needs in terms of fats, proteins and carbohydrates-and then implement a plan!”

GGX Schedule for Thursday, May 21:
AM: Zumba (Nats) -8:30am-9:30am
Yoga (Nicole)-9:30pm-10:30pm
PM:TRX (Ferleen) - 5:30pm-6:00pm
Spin Bike (Gerald) - 5:15pm-6:15pm
Tone and Sculpt (Ella) -5:30pm-6:30pm
Zumba (Elly)-6:30pm-7:30pm

GGX Schedule for Wednesday May 20:
AM:Spin Bike(Jay)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Step it Up (Bel)- 9:30am-10:30am
PM:TRX (Ferleen) - 5:00pm; 5:30pm;5:30pm-6:00pm
Spin Bike (Aaron) - 5:15pm-6:15pm
Circuit Boxing (Jasper) - 5:30pm-6:30pm
Step it Up (Bel) -6:30pm-7:30pm

GGX Schedule for Tuesday May 19:
AM: Spin Bike (Kanae)- 5:45am-6:45am
Tone and Sculpt (Ella) -8:30am-9:30am
Yoga (Nicole) -9:45am-10:45am
PM:TRX (Gerald) - 5pm, 5:30pm;5:30pm-6:00pm
Spin Bike (Erico) - 5:15pm-6:15pm
Pilates (Ella) - 5:30pm-6:30pm
Tone and Sculpt (Bel) -6:30pm-7:30pm

                                                                                    

  GGX Schedule for Monday May 18:

                                                      AM: Yoga (NJ) -8:30am-9:30am
                                                      Tone and Sculpt (Ella)-9:30pm-10:30pm
                                                      PM:TRX (Aaron) - 5:00pm-5:30pm;5:30pm-6:30pm
                                                      Spin Bike (Erico) - 5:30pm-6:30pm
                                                      Circuit Boxing (Jasper) -5:30pm-6:30pm
                                                      Zumba (Elly)-6:30pm-7:30pm

To all Members & Guests: Gold's Gym will close at Typhoon Condition 2, which provides a 24 hr. notice for sustained winds of 40-73 mph+ expected.
For updates on Typhoon Dolphin: http://www.cnmihsem.gov.mp

Welcome to CNMI Office of Homeland Security & Emergency Management

CNMI Office of Homeland Security & Emergency Management

CNMIHSEM.GOV.MP

GGX Schedule for Friday May 15:
AM:Spin Bike (Russ)-5:45am-6:45am 
Zumba (Allen) -8:30am-9:30am
Tone and Sculpt (Bel)- 9:30am-10:30am
Pilates (Ella)-9:30am-10:30am
PM:Belly Dance (Allen) - 5:30pm-6:30pm

Please be advised that Gold's Gym will be closed if Saipan is in Typhoon Condition II, so please keep watch. http://www.cnmihsem.gov.mp

GGX Schedule for Thursday, May 14:
AM: Bellydance (Allen) -8:30am-9:30am
Yoga (Nicole)-9:30pm-10:30pm
PM:TRX (Ferleen) - 5:30pm-6:00pm
Spin Bike (Gerald) - 5:15pm-6:15pm
Tone and Sculpt (Ella) -5:30pm-6:30pm
Zumba (Elly)-6:30pm-7:30pm

GGX Schedule for Wednesday May 13:
AM:Spin Bike(Jay)-5:45am-6:45am
Zumba (Allen) -8:30am-9:30am
Step it Up (Bel)- 9:45am-10:45am
PM:TRX (Ferleen) - 5:00pm; 5:30pm
Spin Bike (Aaron) - 5:15pm-6:15pm
Circuit Boxing (Jasper) - 5:30pm-6:30pm
Step it Up (Bel) -6:30pm-7:30pm

GGX Schedule for Friday May 8:
AM:Spin Bike (Russ)-5:45am-6:45am 
Zumba (Allen) -8:30am-9:30am
Tone and Sculpt (Bel)- 9:30am-10:30am
Pilates (Ella)-9:30am-10:30am
PM:Belly Dance (Allen) - 5:30pm-6:30pm

Do you got what it takes to be an ZUMBA certified instructor and build a career in Zumba?
Join the Zumba training in Guam.
visit zumba.com for more information.

GGX Schedule for Thursday, May 7:
AM: Bellydance (Allen) -8:30am-9:30am
PM:TRX (Ferleen) - 5:30pm-6:00pm
Spin Bike (Gerald) - 5:15pm-6:15pm
Tone and Sculpt (Ella) -5:30pm-6:30pm
Zumba (Elly)-6:30pm-7:30pm

GGX Schedule for Tuesday May 5:
AM: Spin Bike (Kanae)- 5:45am-6:45am
Tone and Sculpt (Ella) -8:30am-9:30am
Yoga (Nicole) -9:45am-10:45am
PM:TRX (Gerald) - 5pm, 5:30pm
Spin Bike (Aaron) - 5:15pm-6:15pm
Pilates (Ella) - 5:30pm-6:30pm
Zumba Toning (Allen) -6:30pm-7:30pm

Here's a healthy way to have your Carrot Cake without the guilt.
Come try our Smoothie of the Month
For more info. call Gold's Gym at 2334000