HEALTH AND WELLNESS

6 Fitness Killers

We asked two Gold’s Gym Fitness Institute trainers to name six small things that can stop you from seeing real results.

Getting in good shape and staying that way is all about attention to detail. Picking the right running shoes and a healthy spot for Saturday dinner can be just as important as making sure you get to the gym. You have to be aware of small fitness killers that can creep into your routine and stall your progress, making all of that hard work you’ve put in less valuable. Gold’s Gym Fitness Institute trainers Adam Friedman and Jamie Eason each gives us three seemingly small things that can be fitness goal blockers.

ADAM FRIEDMAN

1) The Issue: Phone stops between sets.

The Details: Texting and talking between sets leads to bad gym behavior for two reasons. One, you might end up taking more time between sets, wasting valuable gym time and letting your heart rate slip. Two, while you’re typing away, your body wants you to be hydrating and stretching to recover from the work it just put in. This can throw off the overall rhythm of your workout and put you at risk for injury.
The Fix: Leave the phone in your gym bag or, if you use it as an MP3 player, put it on Do Not Disturb mode. Never rest more than a minute between sets to keep your heart rate up.

2) The Issue: The weekend.

The Details: It’s easier to stick to a diet plan during the workweek when you have a more set schedule. Once the weekend starts and your social life picks up, you might be tempted to slip, and a few drinks might cloud your judgment. Allowing yourself a cheat meal or two is fine, but you can’t outtrain an entire cheat weekend. High-calorie free-for-alls will ruin all the hard work you put in on Monday through Friday.
The Fix: If this is something that happens to you, plan your cheat meals around a social event where you know you’ll be tempted, pick restaurants that have healthy choices, and alternate alcoholic drinks with club soda or water.

3) The Issue: Single-minded cardio.

The Details: Sticking to one type of cardio can allow your muscles to adapt and get too familiar with the training—so you don’t get the same results you once did. Also, you might become too passive, logging just time instead of intensity.
The Fix: Your muscles like surprises, so switch it up. Try switching machines every 10 minutes (for example, stationary bike to stairstepper to treadmill). Also, don’t forget to add in some strength training—a cardio-only regimen is bound for a plateau.

JAMIE EASON

1) The Issue: Your playlist.

The Details: The gym may not be the best place to listen to smooth jazz. Choosing the wrong music can negatively impact the overall focus of your workout. It can adversely affect the rhythm and intensity of both cardiovascular and muscle-intense training.
The Fix: Try syncing the rhythm of a song to the pace of your workout. This can help sustain the intensity, as well as stifle that little voice in your head that often tells you to stop. Also, try switching things up, rotating your playlist for more variation, or sharing workout playlists with your friends on Spotify.

2) The Issue: Sports drinks.

The Details: Unless you are engaged in prolonged physical activity such as a marathon or a bike ride, sports drinks can usually do more harm than good. A 16-ounce sports drink usually contains 14 grams of sugar, which is very difficult to burn off in one session at the gym.
The Fix: Drink water! Aim to drink at least half of your body’s weight in ounces each day. Hydration is essential for all aspects of training.

3) The Issue: Tight grip.

The Details: This issue applies to the weight trainers out there. An overly tight grip does nothing more than strengthen your forearms and will tire you out faster when performing exercises. This can leave you exhausted at the end of an arm row, wasting energy you could be saving for a more effective session.
The Fix: Simply try loosening your grip, or invest in some padded gloves and straps to help ease the tension in your hands, wrists and forearms when performing various exercises.

Notification: Elly's Zumba class will be cancelled tomorrow.
GGX Schedule for Thursday, Dec.31
AM: Spin Bike (Kanae)-5:45am-6:45am
Circuit Training (Sami) -8:30am-9:30am
PM:TRX (Ferleen)-5:00pm-5:30pm
TRX/Abs (Ferleen)- 5:30pm-6:00pm
Spin Bike (JP)- 5:15pm-6:15pm
Boxing Circuit (Jasper) - 5:30pm-6:30pm

GGX Schedule for Tuesday, Dec.29
AM: Spin Bike (Kanae)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Yoga (Nicole)- 9:45am-10:45am
PM:TRX (Ferleen)-5:00pm-5:30pm
ABS/CORE (Ferleen)- 5:45pm-6:20pm
Spin Bike (Gerald)- 5:15pm-6:15pm
Zumba (Liz) - 6:30pm-7:30pm

Please be advised that Gold's Gym will be closing @ 8:00pm today,
December 24 and will be closed for Christmas Day December 25.
Classes will be on regular schedule today except for Zumba with Elly @ 6:30pm which will be cancelled tonight.

EAT FOR ENERGY11 Ways to Boost Your Energy With Food

Feeling sluggish? Healthy fats, iron-rich foods and smart snacking can help you fight fatigue. Health.com has the details

When Health.com asked what nutrition topic you need help with RIGHT NOW, the response was unanimous: eating for energy! You told us you feel run down and exhausted, and turn to sugar and/or caffeine to bolster flagging energy reserves.

Bad idea, says Dina Aronson, R.D.: “Fatigue breaks us down physically and emotionally and wreaks havoc on the immune system, making us more susceptible to illness, depression and even chronic conditions like heart disease.” Moreover, proper nutrition and the timing of what you eat can do wonders to make you feel alert and powerful, says Cynthia Sass, R.D., Health.com’s nutrition and weight loss blogger. Here, new rules for eating for energy.

EAT MORE IRON FROM PLANTS

Certain nutrients, especially iron, may help women feel more energized. Nearly 10% of women between the ages of 20 and 49 suffer from iron deficiency, which can cause fatigue and impair physical and mental endurance. Iron is needed to deliver oxygen to cells, and too little has also been shown to decrease immunity.

A recent study found that over 10 years, women who consumed the most plant-based iron were 35% less likely to develop PMS than women who consumed the least. Great plant sources of iron include beans, lentils, spinach, and sesame seeds; eating them with vitamin C–rich foods can boost iron absorption.

EAT THE RIGHT FOOD COMBOS

Sass says the right formula for maximum energy is: fruit or veggie + a whole grain + lean protein + plant-based fat + herb/spice.

She calls it the “5 piece puzzle” and it’s the premise of her book S.A.S.S! Yourself Slim. “Balance is key; your body loves to be in balance,” says Sass. “Giving it less of something it needs throws things off, as does giving it more than it needs.”

SKIP CAFFEINE

Despite the health benefits of caffeine in tea and coffee, if you’re feeling run-down, cut it out: “Caffeine gives a ‘false’ energy essentially, because it’s a stimulant,” Sass says. “And after it peaks, you can start to feel tired or even more tired.”

EAT AN ENERGIZING BREAKFAST

Don’t limit your morning meal to protein or carbs; breakfast needs to be balanced too, Sass says. Instead of having just yogurt, add some high-antioxidant fruit, a good fat like nuts or seeds, and raw or toasted oats. And go for organic nonfat yogurts to maximize protein and quality.

EAT MORE REAL FOOD

Real food means food that’s closer to nature: whole grains rather than processed chips or crackers from a box, whole fruit rather than juice or fruit bars. The energy dividends will pay off!

“When I’ve had clients swap more processed foods for ‘real’ whole foods, their energy has gone through the roof, and many lose weight, even if the swaps result in eating more calories,” Sass says.

EAT MORE SUPERFRUITS

Sass recommends eating a wide variety of superfruits—apples, stone fruits, berries, tomatoes. Limiting yourself to the same old banana for breakfast curbs your nutrient and antioxidant intake and can make you feel run-down. “Research shows that people who eat the same amount of produce but a wider variety have less oxidative stress, which is a precursor to aging and disease,” she says.

AVOID THE ENERGY TRAPS

It’s also about avoiding the traps that can zap or drain energy—primarily processed and artificial foods, refined grains and sugar, skipping meals, and drinking too much caffeine and alcohol.

CHOOSE THE RIGHT ENERGY BARS

When choosing an energy bar, ignore what’s on the front of the package and check the ingredients list, says Sass: “If the ingredients read like a recipe, and I feel like I could buy the ingredients and make it myself, that’s great. If the list reads like a science experiment, with ingredients that aren’t real whole foods, I’ll pass, regardless of the protein/carb/fat ratio or vitamin/mineral content.”

DON’T ZAP FAT

Don’t eliminate healthy fats if you want more energy. “You need fat to absorb some key antioxidants,” says Sass. In one study that compared salads served with fat-free, low-fat and full-fat dressing, people absorbed fewer antioxidants from the veggies when they ate fat-free dressing. The reason: Some antioxidants have to grab on to fat in order to be absorbed from the gastrointestinal tract into the blood, where they can go to work. Antioxidants are important for energy because they fight free radicals and keep your cells healthy, Sass adds.

EAT IN SEASON

The secret to eating for energy, according to many nutritionists? Eat locally and in season. “When you go to your farmers market, a lot of times the produce was harvested less than 48 hours before you buy it, and because it didn’t have to travel far, it was allowed to really reach its peak, which means more nutrients,” Sass says.

CHOOSE FROZEN FOODS

While fresh and local is great, frozen foods are a potent source of energizing nutrients too. “Freezing actually locks in nutrients, so a frozen fruit with no added ingredients can be just as nutritious as or even more than, fresh, unless the fresh was just picked,” Sass says. “The minute a fruit or veggie is harvested, it starts to lose nutrients.”

GGX Schedule for Tuesday, Dec.22
AM: Spin Bike (Kanae)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Yoga (Nicole)- 9:45am-10:45am
PM:TRX (Ferleen)-5:00pm-5:30pm
ABS/CORE (Ferleen)- 5:45pm-6:20pm
Spin Bike (Beth)- 5:15pm-6:15pm
Zumba (Liz) - 6:30pm-7:30pm

Gold's Gym Zumba Family!!! Don't forget our Christmas Party Tonight @6:30 pm, don't miss the fun and prizes!! See you all tonight!

GGX Schedule for Saturday Nov.28:
AM: Spin Bike (Gerald) -8:30am-9:30am
TRX (Gerald) - 9:30pm-10:30pm
Yoga (Clarie)- 10:00am-11:30am

FAQ's
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What are the best cardio moves/routines to lose body fat fast vs muscle?

Any type of high intensive cardiovascular (CV) work will accelerate fat loss as long as you keep a proper calorie intake to let the increased CV work make the difference, i.e. don't eat more once you increase your intensity. And always remember this, one single fact determines the rate of weight/fat lost: the average daily calorie deficit, which is the difference between how much energy is expended and the amount supplied. So pick your favorite and switch it up once in a while. If your calorie deficit is not too large (no more than 500-1000c/d) AND you properly supplement, you will not lose muscle. In fact you can add muscle while losing body fat if you perform all components properly (food intake, calorie deficit, CV work, supplement and adjustments to avoid plateaus).

What is the difference between high and low-intensity exercise?

Low-intensity cardiovascular exercise (40 to 50 percent of V02 max or 60 to 65 percent of your maximum heart rate) burns fewer total calories but a higher percentage of fat calories than high-intensity exercise, measured for the same amount of time.
High-intensity cardiovascular exercise (60 to 80 percent of V02 max. or 80 to 85 percent of your max. heart rate) burns more total calories in less time and more absolute fat calories than low-intensity exercise.
With the goal of body fat loss, higher-intensity exercise yields the same results as lower-intensity exercise, but in a shorter period of time.
Guidelines for proper cardiovascular intensity for fat loss
Novice exercisers should work within 50 to 60 percent of their maximum heart rate.
Once you adapt to an exercise intensity level, it is helpful to increase your workout intensity. Changing the intensity and/or duration of your aerobic workout every two weeks helps you avoid plateaus and continue to lose body fat.
Bottom line
If your goal is body fat loss, higher-intensity exercise yields the same results as lower-intensity exercise, but in a shorter period of time. In order to keep the body in an adaptation phase, the mode and intensity of aerobic training should be changed every two weeks.

http://www.heart.org/HEARTORG/“Warming up and cooling down are good for your exercise performance — you’ll do better, faster, stronger — and for your heart since the increased work on the heart ‘steps up’ with exercise,” said Richard Stein, M.D., professor of cardiology in the Department of Medicine at New York University and co-director of Cardiology Consult Services.

“Stretching also makes many people feel better during and after exercise and in some people decreases muscle pain and stiffness.” When done properly, stretching activities increase flexibility.

So what’s the big deal?

A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart.

“Warming up before any workout or sport is critical for preventing injury and prepping your body,” said Johnny Lee, M.D., director of the Asian Heart Initiative at the New York University Langone Medical Center and president of New York Heart Associates in New York City.

“Stretching allows for greater range of motion and eases the stress on the joints and tendons, which could potentially prevent injury. Warming up, such as low-heart rate cardio, prepares the circulatory and respiratory system for the upcoming ‘age- and type-appropriate target heart rate’ exercising, whether it’s endurance or sprint type of activities.”

The cool-down is just as critical. It keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly.

Warm up

Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity.

Tips:

Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up.
Do whatever activity you plan on doing (running, walking, cycling, etc.) at a slower pace (jog, walk slowly).
Use your entire body. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice.
Cool down

Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. This means if you stop too fast, you could pass out or feel sick. A cool-down after physical activity allows a gradual decrease at the end of the episode.

It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.

Tips:

Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute.
Stretching:
Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for another set of stretching.
The stretch should be strong, but not painful.
Do not bounce.
Breathe while you’re stretching. Exhale as you stretch, inhale while holding the stretch.
So do your body a favor. Take time to gradually progress into your workout and cool down when you’re done being physically active.

No Time for the Gym

GGX Schedule for Thursday, July 30:
AM: Spin Bike (Jay) - 5:45am-6:45am
Belly Dancing (Allen) -8:30am-9:30am
PM:TRX (Ferleen) - 5:30pm-6:00pm
Spin Bike (Aaron) - 5:15pm-6:15pm
Tone and Sculpt (Bel) -5:30pm-6:30pm
Zumba Mash-Up (Allen)-6:30pm-7:30pm








No Time for the Gym

GGX Schedule for Wednesday July 29:
AM:Tone and Sculpt (Bel)-8:30am-9:30am
PM:TRX (Ferleen) - 5:00pm-5:30pm;5:30pm-6:00pm
Spin Bike (JP) - 5:15pm-6:15pm
Boot Camp (Sami) - 5:30pm-6:30pm
Step it Up (Bel) -6:30pm-7:30pm

GOLD'S GYM SAIPAN IS OPEN TODAY

GGX Schedule for Thursday, June 25:
AM: Belly Dance (Allen) -8:30am-9:30am
PM:TRX (Ferleen) - 5:30pm-6:00pm
Spin Bike (Aaron) - 5:15pm-6:15pm
Zumba Mash-Up(Allen)-6:30pm-7:30pm

GGX Schedule for Wednesday June 24:
AM:Zumba (Nats) -8:30am-9:30am
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
Tone and Sculpt (Ella) -6:30pm-7:30pm

GGX Schedule for Tuesday June 23:
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

GGX Schedule for Wednesday June 17:
AM:Spin Bike(Jay)-5:45am-6:45am
Zumba (Nats) -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 Friday June 12:

AM:Spin Bike (Russ)-5:45am-6:45am 

Zumba (Allen) -8:30am-9:30am

PM:Belly Dance (Allen) - 5:30pm-6:30pm

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GGX Schedule for Tuesday June 9:
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