GGX Schedule for Friday, Feb.19:
AM: Pilates (Valerie)-8:30am-9:30am
PM: Boxing Circuit (Jasper)-5:30pm-6:30pm
Belly Dancing (Allen)-6:30pm-7:30pm

The Perks of Partnering Up

The studies are in and the experts agree: Finding a workout buddy or a band of fellow fitness fans is good for your mind and body and, sometimes, your love life.

Did you know that having a workout partner not only makes you healthier, it can help you find a job, get more motivated and create stronger family bonds? Below, you can read up on new studies that show the benefits of partnering up, and Gold’s Gym Fitness Institute trainer Nikki Kimbrough shares a few true-life tales from her boot camp classes.*

A Simple Network

Perk: As Kimbrough explains, a fitness class is the perfect place to network, because you’re not trying to schmooze.

True story: “People just start talking about work and one thing leads to another,” she says. “Take Vickie, a public relations manager, and Ben, a marketing exec. Vickie’s company needed an outside vendor to do some market research and she mentioned it during a water break. Ben explained how his company had handled a similar situation and she asked if he’d send over a proposal. Boom! New business.”

More Partners, More Motivation

Perk: Larger workout groups can be even better for morale. Find your healthy circle in a fitness class or a personal training group.

Study: In a recent study at Michigan State University, 58 physically active women were divided into three groups. In the first group, each woman worked out alone. In the second, each had a virtual exercise partner. The third group worked out as a team along with a virtual partner. The group that worked out as a team exercised 11 minutes longer than the group that exercised alone, and two minutes longer than the group that exercised only with a virtual partner.

Better Family Bonds

Perk: Exercising with a family member gives you a healthy way to spend time together—versus just shopping, eating or getting drinks.

Study: “One of my clients, Melissa, had really started losing weight and her mom noticed—and joined the class,” Kimbrough recalls. “I know she and her mom had had problems in the past, but boot camp gave them something healthy to bond over. And now you can just see how close they are.”

Healthy Competition

Perk: Having a fitness partner who is in better shape than yourself can inspire you to boost your own performance.

Study: Researchers at Union College conducted a series of experiments that included younger and older participants riding reality-enhanced “cybercycles” alongside virtual and real partners who were quicker and had more endurance. The conclusions were consistent: Whether it was a virtual partner or a real one, most participants stepped up their game and pushed a bit harder to keep up.

Inspiring Love

Perk: Longtime couples and new lovers can keep each other on track and in shape.

Study: Couples who start a fitness program together are more likely to stick with it, according to a study out of Indiana University Bloomington. The study’s final results showed that only 8% of the participants who worked out with their spouses quit, compared with half of those who exercised independently.

GGX Schedule for Thursday, Feb18
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/Core (Ferleen)- 5:42pm-6:20pm
Spin Bike (JP)- 5:15pm-6:15pm
Zumba (Elly)-6:30pm-7:30pm

Lose Weight With a Busy Schedule

Hectic schedules and full-time jobs don’t have to get in the way of your weight loss. Stick to these tips from Health.com writer Tina Haupert to get past the roadblocks.

A 9-5 COMMITMENT

When I decided to lose weight, I worked full-time in an office where I sat at a desk for 40 hours each week. I also worked part-time at a healthclub and took night classes to complete my Master’s degree. Monday through Thursday, I’d leave my house at 5 a.m. and not return until after 10 at night. Obviously, my schedule was a challenge, but I knew if I started to make excuses, I’d never lose the weight, so I toughened up and created a fail-proof plan that helped me drop more than 20 pounds. Here’s what helped me, and how it can work for you too.

SCHEDULE YOUR WORKOUTS

When I worked in an office, I used daily planner that kept me organized with all aspects of my life—from projects and school deadlines to grocery lists and social events. I wrote down everything, including my workouts. On Sunday afternoons I’d spend some time scheduling my workouts for the week, just like I would with other obligations.

I’d also pick a couple of group exercise classes at my gym and schedule them like appointments that I could not miss. Seeing my work week all laid out with plenty of time for exercise helped me to stick to my plan.

BECOME A MORNING EXERCISER

Late meetings, evening events, happy hour with colleagues—so many things got in the way of my evening workouts, so I became a morning exerciser. Working out first thing in the morning guaranteed that I fit it in before my day got carried away and excuses popped up.

Even though I’m naturally a morning person, becoming a morning exerciser was no easy task! The first few mornings were really hard, but the more I forced myself to do it, the easier it was and eventually it became a regular part of my routine.

TRACK CALORIES

In the past, I halfheartedly kept a paper-and-pen food journal, but it was time-consuming and inconvenient to calculate all of those calories, so hundreds of them often went unaccounted for each day. So when I friend told me about a free online weight-loss journal that tracks calories, exercise, goals and progress, I knew it would make food journaling simpler.

Filling out my serving estimates online helped me realize that I underestimated portion sizes. Even though I was eating mostly nutritious foods, I was serving myself too much, so I began using measuring cups at home to learn how to identify a healthy serving.

PLAN (AND PACK) YOUR LUNCH

Every Sunday I sat down and planned a week’s worth of quick, travel-friendly lunches. Brown-bagging what I ate during the day meant I had more control over how many calories I consumed. Lunch could be leftovers from the previous night’s dinner or a turkey sandwich on whole wheat bread with veggies and honey mustard.

Planning lunch ahead of time helped me stick with healthy options instead of buying a greasy slice of pizza nearby. Plus, once I bought the food and had it readily available in my kitchen, I had no excuse for not packing a nutritious lunch.

KEEP HEALTHY BREAKFAST FOODS AT WORK

I would keep a number of non-perishable, healthy breakfast options in my work desk. Many mornings, I’d bring a piece of fresh fruit from home (often a banana) and used hot water to make instant oatmeal. I kept various ingredients to mix in like dried fruit, sunflower seeds, nuts, and a jar of peanut butter in my desk, so I never had to think twice about planning my breakfast. When I got sick of eating oatmeal, I’d bring a different kind of fruit or a container of yogurt and mix in the same ingredients.

LEAVE HEALTHY FOODS VISIBLE

Instead of hitting up the vending machine or office candy bowl for an afternoon snack, I bought five pieces of fresh fruit each week and displayed them on my desk on Monday morning. Whenever I wanted a snack, it was the first thing I saw, so I was able to keep my munchies light and nutritious. I also hated to see fresh food go to waste, so I never let a day go by without eating a piece, which helped keep my hunger steady so I didn’t overeat later in the day.

MAKE GYM VISITS CONVENIENT

If getting to the gym was difficult or interfered with my work schedule, I knew I’d never go, so I joined a gym close to work. I could pop in before work, during my lunch break, or after I got off. The sight of other exercisers motivated me to get my butt in gear.

I made my exercise routine even more convenient by renting a locker at the gym. Having everything that I needed for a workout already at the gym kept me from making excuses and helped me stick to an almost-daily sweat schedule.

PLAN WORKOUT DATES WITH OTHERS

To switch things up with my workouts, I often asked my co-workers if they wanted to go for a run after work or a power walk on our lunch break. Having a fitness buddy to rely on really helped me get in a groove with my workouts and kept me motivated. Plus, exercising in a new way with someone else kept my workouts fun and exciting!

ABIDE BY A ONE-DRINK RULE

I created the one-drink rule for when I went out after work with co-workers. Happy hour was what got me in trouble with my weight in the first place (hello, beer and nachos!), so I knew I needed to treat these outings differently if I wanted to fit into my clothes again. (I also didn’t want to be the girl on a diet sipping seltzer water!)

My new go-to drink was white wine because I knew I’d savor and sip it slowly. Choosing the drink that took me the longest to consume saved me calories because I passed on a second round, and usually at that point most people were heading home.

FIT IN A WEEKEND WORKOUT

If I missed a workout during the work week, I made up for it by exercising on Saturday morning. Of course, I’d preferred to sleep in on the weekend, but my a.m. workout always started my weekend off on the right foot. Instead of snoozing the day away, I seized it, which felt great knowing that I could enjoy the rest of my weekend stress-free!

   HEALTH AND WELLNESS

A Better Workout in Less Time

Groundbreaking new research on high-intensity interval training (HIIT) helps you exercise more efficiently and a whole lot quicker.

Interval training has become a favorite tool among trainers to help their clients get fit, and new studies show that an intense version of this training could not only help you get in shape but also cut down on your cardio time. We spoke to Professor Martin Gibala, the man who heads up this revelatory new research at McMaster University in Ontario.

   

GGX Schedule for Wednesday, Feb.17
AM: Pilates (Valerie) -8:30am-9:30am
Zumba (Nats)-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) - 7:30pm-8:30pm

6 Simple Swaps for Effortless Weight Loss

Cutting calories may seem like the simplest way to shed pounds, but sustainable weight control is far more complicated than simple subtractions. According to recent reports, only 19% of those who are trying to lose weight even keep track of calories, and just 9% say it would be the easiest thing for them to do […]

Cutting calories may seem like the simplest way to shed pounds, but sustainable weight control is far more complicated than simple subtractions. According to recent reports, only 19% of those who are trying to lose weight even keep track of calories, and just 9% say it would be the easiest thing for them to do on a regular basis The truth is, the quality of what you eat, your overall nutrient intake, and choosing foods that help you shrink, while still feeling energized, nourished, and satisfied, are the keys to long-term success. The six swaps below fit the bill. Each allows you to instantly slash calories, while upping your intake of vitamins, minerals, antioxidants, and filling fiber. And, in some cases, you can even eat the same quantity of food.

SPREAD AVOCADO ON YOUR WHOLE GRAIN TOAST IN PLACE OF BUTTER

1 tablespoon butter = 102 calories

1 tablespoon ripe mashed avocado = 24 calories

Savings: 78 calories

Nutrition bonus: In addition to health-protective antioxidants not found in butter, avocado contains fiber, nearly 20 different vitamins and minerals – including blood pressure controlling potassium – and monounsaturated fatty acids (MUFAs for short), a type of good fat linked to weight loss, belly fat control, heart health, and anti-inflammation.

SWAP BURGER BUNS FOR LETTUCE WRAPPERS

1 hamburger bun = 160 calories

4 large outer romaine leaves = 20 calories

Savings: 140 calories

Nutrition bonus: Whether your burgers are made with meat, salmon or black beans and veggies, this strategy allows you to up your veggie intake, forgo the bun – without having to eat your burger with a fork and spoon – and make room for a side of unrefined healthful starch, such as a handful of baked sweet potato fries or a cob of roasted or grilled organic corn.

TRADE SPAGHETTI FOR SPAGHETTI SQUASH

1 cup cooked spaghetti = 221 calories

1 cup cooked spaghetti squash = 42 calories

Savings: 179 calories

Nutrition bonus: Even whole wheat spaghetti contains nearly 40 grams of carbohydrate per cup, far more than your body needs if you’re relatively inactive between dinner and bedtime. Spaghetti squash, which contains three quarters fewer carbs, along with potassium and immune-supporting vitamin A, makes the perfect replacement for some or all of your pasta.

REPLACE MEAT WITH MUSHROOMS

3 ounces 85% lean ground beef, pan browned = 218 calories

1 cup chopped white button mushrooms = 21 calories

Savings: 197 calories

Nutrition bonus: A Johns Hopkins’ study found that replacing ground beef with mushrooms in meals significantly slashed calories and fat without affecting volunteers’ fullness or satiety ratings. This switch can also up your intake of vitamin D, an essential nutrient most of us are seriously missing out on, as mushrooms are the only plant-based source.

SUBSTITUTE RICE WITH CHOPPED OR SHREDDED VEGGIES

1 cup cooked rice = 242 calories

1 cup chopped zucchini = 21 calories

Savings: 221 calories

Nutrition bonus: Like pasta, rice is easy to overdo, leading to a carb surplus that feeds fat cells, or keeps them plump. Stick with whole grain brown, red, black or wild rice, and add chopped or shredded veggies to stretch a smaller scoop. Great options include zucchini, bell pepper, tomatoes, onion, mushrooms and spinach.

REMOVE YOUR BURRITO’S TORTILLA AND USE A BED OF LETTUCE INSTEAD

1 burrito sized flour tortilla = 290 calories

1 cup shredded romaine = 8 calories

Savings: 282 calories

Nutrition bonus: In addition to ditching 44 carb grams and nearly 700 mg of bloat-inducing sodium, ordering your burrito naked kicks up your intake of key nutrients. Romaine is loaded with vitamins A and K, along with generous doses of folate, vitamin C and minerals like manganese, which helps maintain normal blood sugar levels, supports thyroid function and keeps bones strong.

HURRY!! IT'S NOT TOO LATE TO LOSE WEIGHT!!
We're still accepting registration for the 2016 Gold's Gym Challenge till March 8.

GGX Schedule for Friday, Feb.12:
AM: Pilates (Valerie)-8:30am-9:30am
GGX Schedule for Friday, Feb.521::pm-6:30pm

GGX Schedule for Tuesday, Feb.9
AM: Spin Bike (Beth)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
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

For all Gold's Gym Saipan Members, avail of your 2 session fitness assessment with our Personal Trainers for FREE!!
Ask our friendly Front Desk Staff for scheduling or call #2334000 for more information.

1. Fat Makes You Fat
It’s almost 2016, yet this one piece of misinformation just won’t die. Recent evidence concludes that eating fat DOES NOT make you fat. The key to remaining healthy is choosing the GOOD fat. Tricia Psota, RD, a nutritionist based in Washington D.C. "Fats in chips, cookies, and greasy foods can increase cholesterol and your risk for certain diseases. But good fats, like nuts, avocados, and salmon, protect your heart and support your overall health."

2. Stop Snacking to Lose Weight
Have you ever met someone who doesn’t love snack? Exactly. Everyone loves snacks. Did you know? Snacking is an effective way to get extra nutrients into your diet and prevent overeating at mealtimes. Choose smarter snacks like nuts, fruits, protein bars, or yogurt to keep your hunger at bay.

3. Carbs are The Enemy
It seems these days many people are cutting and avoiding carbs as much as they could. The truth is, you can still eat carbs and losing weight! Pick the good carbs and forget white bread, muffin and other processed carbohydrates. Healthy carbs like nonstarchy vegetables, fruit, oatmeals, quinoa and beans will make you full and keep your blood sugar balanced.

4. Load Up Protein
Sorry protein lovers, eating lots of protein won’t make you lost weight dramatically. When you are on a high protein diet, you may lose more weight, because you are losing water weight. But by the end of year, the weight always returns. High protein diet can be harmful for long term. Carbs is brain’s favorite fuel and excessive protein intake can be harmful to your liver, brain and nervous system. So, think twice before trying a low-carb high-fat diet.

GGX Schedule for Tuesday, Feb.9
AM: Spin Bike (Beth)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
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