Notification: Ferleen TRX on Monday
JP -Spin on Monday
Valerie will be doing BOSU STEP UP on Wednesday and Thursday 5:30pm-6:30pm this week.

GGX Schedule for Wednesday, Apr.27
AM:Tai-Chi (Barry)-7:00am-8:00am 
Zumba (Nats)-8:30am-9:30am
Functional Fitness (Valerie)-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) - 6:30pm-7:30pm

If you've been considering cutting out or cutting back on red meat, you may be wondering if you'll wind up depriving your body of iron. Sure, plant-based foods also contain this mineral, but it isn't as readily absorbed. Only 2% to 20% of the iron in plants (called non-heme) makes its way from your digestive system to your blood, compared to 15% to 35% of the iron in animal foods (called heme).

But fortunately, there's a simple solution: Just add some vitamin C to your meal. It boosts the amount of non-heme iron your body absorbs by as much as six fold.

Below are six iron-rich plant foods, each paired with a fruit or veggie loaded with vitamin C. But there's no need to stick with these specific pairs—feel free to mix and match. You can create tons of combos with these 12 staples, to help your body get all the iron it needs.

1

Spinach (iron) + red bell peppers (C)

There are plenty of ways to pair these two. Raw, minced peppers in a spinach salad works, as does spinach cooked into a stuffed bell pepper. Or try sliced peppers sautéed with spinach. I love this combo with olive oil, garlic, and crushed red pepper.

2

Broccoli (iron) + tomatoes (C)

Toss steamed broccoli florets in sundried tomato pesto. Or to put together dinner in minutes, sauté broccoli and tomatoes with onions, mushrooms, olive oil, garlic, and Italian herb seasoning. Complete the meal with a lean protein (like chicken breast, salmon, or white beans) and a small serving of a healthy carb (such as quinoa or brown rice pasta). To get an iron boost at breakfast, add broccoli and tomatoes to an omelet or frittata.

3

Black beans (iron) + cabbage (C)

One of my favorite ways to combine these two is in black bean tacos, each topped with a generous portion of vinegar-based slaw. Black bean-stuffed cabbage rolls are another great option. Or simply add whole, chilled black beans to a slaw.

4

Kale (iron) + oranges (C)

You can whip both of these into a smoothie, add orange wedges to a kale salad, include them in a stir fry, or enjoy an orange with some crunchy kale chips for a nourishing snack.

5

Lentils (iron) with Brussels sprouts (C)

Serve grilled or oven-roasted Brussels sprouts over a bed of seasoned lentils, or add both to a fresh garden salad. Shaved Brussels sprouts and lentils also make a great filling for lettuce cups!

6

Dark chocolate (iron) with strawberries (C)

If you didn’t know that dark chocolate is a good source of iron, I’m thrilled to deliver the good news. Melt and drizzle it over whole strawberries. Or add chopped dark chocolate and sliced strawberries to your morning oatmeal, whip them together in a smoothie, or fold them into protein-packed Greek yogurt. For a fun and healthy dessert, try frozen pops—pour almond milk, chopped dark chocolate, and minced strawberries into molds, along with seasonings like fresh grated ginger, chopped mint, or ground cinnamon.

7

Bonus tricks

• Cook with iron: Using iron cookware transfers some of the iron into your food, boosting your intake. This works especially well with acidic foods that have a higher moisture content, like tomato sauce. One classic study found that the iron content in spaghetti sauce increased nine fold after being cooked in a cast iron pot.
• Avoid foods that interfere with iron uptake: Tannins (found in tea and coffee) and calcium both interfere with absorption. So if you’re trying to build your body’s iron stores, try to avoid drinking tea and coffee, and taking calcium supplements before an iron-rich meal.

GGX Schedule for Tuesday, Apr.26
AM: Spin Bike (Beth)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Pilates (Valerie)-9:30am-10:30am
PM:TRX/abs (Ferleen)-5:00pm-5:30pm;5:30pm-6:30pm
Functional Fitness (Jerry/Gerald)- 5:30pm-6:30pm
Spin Bike (Erico)- 5:15pm-6:15pm

5 Total Myths About Running

5 Total Myths About Running

April 22, 2016 by FBG JENN W.

12 Shares    

The following post was originally featured on Fit Bottomed Girls and written by Alison, who is part of POPSUGAR Select Fitness.

As a coach, I've had the pleasure of working with many formerly self-described non-runners, most of whom have gone on to be — you guessed it -0- runners. In spending time with these fabulous folks, I've come to realize that there are a number of misconceptions about runningand who qualifies as a runner.

I started running — almost by accident (long story) — in my mid-20s and am now a running coach and ultra marathoner. I remember thinking all of these things at some point in my life, and I also remember thinking that if I didn't find each to be true for me then I must not be a "real runner."

Recently, it occurred to me that if I'd gone on believing these things to be true of running and runners, my life would be VERY different. At a minimum, I'd probably still be telling myself that running's "just not for me" when nothing could be further from the truth.

So today, I'm calling BS on all of it.

5 Things I Stopped Believing About Running

1. At some point every run will feel easy. Nope, some runs still SUCK, and not like the I-wish-I-was-still-in-bed kind of suck. I'm talking more like the I-can't-breathe-and-my-shoes-feel-like-they're-made-of-cement-so-I'm-gonna-run-into-traffic-to-make-it-stop variety. To this day, some runs feel just plain awful — sometimes there's a reason for it (poor hydration, lack of sleep, overindulgence the night before, ate too close to the run, etc.) and sometimes there's no discernible reason for it at all. Don't let this discourage you. Despite it all, I still absolutely adore running and those terrible, awful, no-good, very bad runs make me feel grateful for every great (and not-so-terrible) run.

2. Runners like the treadmill. There is so little truth to this one, I can't even. Full disclosure — yes, I own a treadmill, I call it my "foul weather contingency plan" and let's just say that the weather has to be dangerously foul for me to get on that awful machine. I'd rather run in sleet, freezing rain, snow, copious humidity, and ridiculous wind before I condemn myself to run on that machine. I've never had an enjoyable treadmill run — my running mechanics are all off, I can't pace myself properly, my outdoor "easy" pace feels like crap, my shins hurt like hell and I feel like I'm always about to trip over my own feet.

3. You'll lose a ton of weight. Do me a favor and Google "rungry" — yep, it's a thing. Funny thing about long-distance running — it makes you ravenous. During training, my husband knows better than to get between me and food. I typically have a MEAN case of the rungries and this often leads me to get a little hangry (Google that one, too) from time to time. All that insatiable hunger means that, unless you're mindful of your food intake, the pounds won't necessarily fall off just because you run.

4. It's the only exercise you need. This is the one I held onto the longest and it took a stress fracture in my hip — and a brutally honest orthopedist — for me to realize that mobility and strength are crucial if you want to stay healthy. Too much of the same movement, repeated thousands of times, without anything else, is not good for anyone. It's just not how our bodies were designed. Sure, I got really great at running but I was terrible at every other movement. I had several muscular imbalances and shin splints and IT band problems to prove it. Running is awesome but it's not enough on its own. If you enjoy things other than just running, that doesn't make you any less of a runner, just sayin'.

5. It's bad for your knees. This one still cracks me up. Repeat after me: Running is not bad for your knees; running badly is bad for your knees. As with any other movement, form is key. Forcing your body to do stuff in ways it wasn't designed to move, whether it's running or squats or reaching while twisting and standing on a ladder, is not gonna end well for you. If your knees are otherwise healthy but they hurt when you run, have a running coach take a look at your form. Chances are you're overstriding, fighting a muscle imbalance or committing some other common running fault that can be remedied with a few simple strength moves, form cues or drills.

Have another one you've given up believing to add to this list? Tell me about it! —Alison

GGX Schedule for Friday, Apr.22:
AM: Yoga (NJ)-8:30am-9:30am
Zumba (Nats)-9:30am-10:30am
PM: Boxing Circuit (Jasper)-5:30pm-6:30pm

*please take note of the changes in schedules specially 
for am classes.
GGX Schedule for Thursday, Apr.21
AM: Spin Bike (Jerome)-5:45am-6:45am
Pilates (Valerie) -8:30am-9:30am
Bosu Step-Up (Valerie)-9:30am-10:30am
PM:TRX (Ferleen)-5:00pm-5:30pm
Abs/Butt/Core (Ferleen)- 5:30pm-6:20pm
Spin Bike (JP)- 5:15pm-6:15pm
Zumba (Elly)-6:30pm-7:30pm

The Simple Psychological Trick That'll Keep You Coming Back to the Gym

The Simple Psychological Trick That'll Keep You Coming Back to the Gym

April 18, 2016 by DOMINIQUE ASTORINO

390 Shares    

A great workout will give you a burst of energy and loads of feel-good endorphins, but it goes hand-in-hand with a proper cooldown. In a busy, fast-paced, and high-stress world, sometimes we can barely squeeze in that workout, let alone a cooldown!

Related: Cardio Cooldown Stretches

The reality is, a cooldown is more than a complement to your workout; it's imperative not just for your body, but for your brain, too. San Francisco-based trainer Caroline Jordan believes your cooldown is "vital" and "just as important as your workout."

A sudden stop in physical activity without a cooldown can pool blood, shock muscles, drop your blood pressure suddenly, and leave you feeling dizzy — not a great way to end a great workout, right? And leaving the gym without cooling down can leave you in a bad mental space, and not just from the physical effects. In a sweat sesh, your body releases the stress hormones adrenaline and cortisol, and without the cooldown, you'll have a hard time properly returning to a balanced, relaxed state.

Related: How to Cool Down After Any Workout

"Even if you have a great workout, without the cooldown, you might feel more anxious, stressed, or on edge throughout your day," said Jordan. And feeling stressed after you leave the gym will only lead you to associate working out with feeling bad, which won't leave you very likely to return.

What's worse is that skipping your cooldown can get in the way of your weight-loss goals. Jordan reminded us that "excess cortisol in your body slows your metabolism, hurts your weight goals, and keeps you up at night, in addition to many other negative side effects."

So do yourself a favor, and don't skip your stretches, your Savasana, or your foam rolling: cool down, work off the cortisol, and keep feeling good after your workouts — you'll continue to love the gym.

GGX Schedule for Wednesday, Apr.20
AM:Tai-Chi (Barry)-7:00am-8:00am 
Zumba (Nats)-8:30am-9:30am
Functional Fitness (Valerie)-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) - 6:30pm-7:30pm

GGX Schedule for Tuesday, Apr.12
AM: Spin Bike (Beth)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Pilates (Valerie)-9:30am-10:30am
PM:TRX/abs (Ferleen)-5:00pm-5:30pm;5:30pm-6:30pm
Functional Fitness (Jerry/Gerald)- 5:30pm-6:30pm
Spin Bike (Erico)- 5:15pm-6:15pm

You constantly feel weak and hungry

Terry Hope Romero, author of a number of bestselling cookbooks for health foods, noticed that her vegan diet was leaving her unsatisfied and lacking energy throughout the day. “When you work full time and have a long commute, and you regularly work out or you have a lot of errands to run, it can be easy to fill up on processed carbs,” says Romero. “To feel full every day, especially when you’re working out to build muscle, it’s not really the best approach.” Protein takes longer to digest, which makes you feel full and energized. When Romero started consuming more protein (by adding natural protein powders like hemp protein and brown rice protein to everyday foods, as featured in the recipes of her newest book Protein Ninja), she started feeling stronger and more satisfied. Here’s how to eat more protein without even trying.

Your muscles look MIA

You’re struggling to lose weight

Research in the journal Nutrition Metabolism found that dieters who boosted their protein intake to 30 percent of their total calories ate nearly 450 fewer calories each day and lost 11 pounds over a three-month period, Women’s Health reported. Eating enough protein is especially important on a diet because it helps ensure that you lose fat, not metabolism-boosting muscle, as you slim down. “High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them,” the magazine notes. “They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time.”

If you've been considering cutting out or cutting back on red meat, you may be wondering if you'll wind up depriving your body of iron. Sure, plant-based foods also contain this mineral, but it isn't as readily absorbed. Only 2% to 20% of the iron in plants (called non-heme) makes its way from your digestive system to your blood, compared to 15% to 35% of the iron in animal foods (called heme). But fortunately, there's a simple solution: Just add some vitamin C to your meal. It boosts the amount of non-heme iron your body absorbs by as much as six fold. Below are six iron-rich plant foods, each paired with a fruit or veggie loaded with vitamin C. But there's no need to stick with these specific pairs—feel free to mix and match. You can create tons of combos with these 12 staples, to help your body get all the iron it needs.

1

Spinach (iron) + red bell peppers (C)

There are plenty of ways to pair these two. Raw, minced peppers in a spinach salad works, as does spinach cooked into a stuffed bell pepper. Or try sliced peppers sautéed with spinach. I love this combo with olive oil, garlic, and crushed red pepper.

2

Broccoli (iron) + tomatoes (C)

Toss steamed broccoli florets in sundried tomato pesto. Or to put together dinner in minutes, sauté broccoli and tomatoes with onions, mushrooms, olive oil, garlic, and Italian herb seasoning. Complete the meal with a lean protein (like chicken breast, salmon, or white beans) and a small serving of a healthy carb (such as quinoa or brown rice pasta). To get an iron boost at breakfast, add broccoli and tomatoes to an omelet or frittata.

3

Black beans (iron) + cabbage (C)

One of my favorite ways to combine these two is in black bean tacos, each topped with a generous portion of vinegar-based slaw. Black bean-stuffed cabbage rolls are another great option. Or simply add whole, chilled black beans to a slaw.

4

Kale (iron) + oranges (C)

You can whip both of these into a smoothie, add orange wedges to a kale salad, include them in a stir fry, or enjoy an orange with some crunchy kale chips for a nourishing snack.

5

Lentils (iron) with Brussels sprouts (C)

Serve grilled or oven-roasted Brussels sprouts over a bed of seasoned lentils, or add both to a fresh garden salad. Shaved Brussels sprouts and lentils also make a great filling for lettuce cups!

6

Dark chocolate (iron) with strawberries (C)

If you didn’t know that dark chocolate is a good source of iron, I’m thrilled to deliver the good news. Melt and drizzle it over whole strawberries. Or add chopped dark chocolate and sliced strawberries to your morning oatmeal, whip them together in a smoothie, or fold them into protein-packed Greek yogurt. For a fun and healthy dessert, try frozen pops—pour almond milk, chopped dark chocolate, and minced strawberries into molds, along with seasonings like fresh grated ginger, chopped mint, or ground cinnamon.

7

Bonus tricks

• Cook with iron: Using iron cookware transfers some of the iron into your food, boosting your intake. This works especially well with acidic foods that have a higher moisture content, like tomato sauce. One classic study found that the iron content in spaghetti sauce increased nine fold after being cooked in a cast iron pot.
• Avoid foods that interfere with iron uptake: Tannins (found in tea and coffee) and calcium both interfere with absorption. So if you’re trying to build your body’s iron stores, try to avoid drinking tea and coffee, and taking calcium supplements before an iron-rich meal.