GGX Schedule for Thursday, Nov.10
AM: Spin Bike (Beth)-5:45am-6:45am
Tai-Chi (Barry)-7:00am-8:00am
Functional Fitness (Aaron) -8:30am-9:30am
PM:TRX (Ferleen)-5:00pm-5:30pm
Abs/Core (Ferleen)-5:30pm-6:30pm
Spin Bike (Jerome)- 5:15pm-6:15pm
Zumba (Elly)-6:30pm-7:30pm

Notification: Join Zumba with Nat's as she covers for Elly's Zumba
classes, till she comes back from her leave.

GGX Schedule for Thursday, Sept. 15
AM: Spin Bike (Kanae)-5:45am-6:45am
Functional Fitness (Aaron) -8:30am-9:30am
PM:TRX (Aaron)-5:00pm-5:30pm
Abs/Core (Ferleen)-5:30pm-6:30pm
Spin Bike (Jerome)- 5:15pm-6:15pm
Zumba (Nats)-6:30pm-7:30pm

5 Total Myths About Running

5 Total Myths About Running

April 22, 2016 by FBG JENN W.

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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 Tuesday, Mar.29
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
Functional Fitness (Jerry/Gerald)- 5:30pm-6:30pm
Spin Bike (Erico)- 5:15pm-6:15pm
Zumba Mashup (Allen) - 6:30pm-7:30pm

The best exercise of all time

Improve all over muscle tone and lose weight by doing just one exercise.

The plank is one of the most popular and effective exercises for the abdominals in the whole world. It doesn’t just make the abs and shoulder girdle work, its workout for all the muscles in the body.

At the offices of BrightSide.me, we all do it now on mats, before settling down to provide you with these articles.

What it’s all about

The essence of the plank is to ‘hang’ above the floor for several minutes once a day, supported only by your hands and toes. No-one would say that it is easy to be in this ‘hanging’ state, even for only a few minutes. In this pose, a huge number of muscles are activated.

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The Classic Plank

The plank is a static exercise. There’s no movement in it, so the main thing is to hold your body right.

• Lie on the floor stomach down. Bend your elbows at 90 degrees angles and transfer your weight onto your arms. Your body should form a straight line from the top of your head to your heels.
• Support yourself only on your forearms and the tips of your toes. Your elbows should be directly under your shoulders.
• Hold your body as level as possible, tense your stomach muscles and don’t relax them. Try not to point your thighs towards the floor.

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1. Feet. Put them together. Keeping balance becomes more difficult, which increases the load on the stomach muscles.
2. Legs. Should be straight and tensed. Otherwise, the load on the abdominals will be reduced. This is what is keeping the spine from bending.
3. Buttocks. Keep tensed, and don’t relax them until the workout is over. Clenching the buttock muscles increases the activity of the whole muscular system.
4. Small of the back. This is the most difficult part! If you do the plank right, the lumber region of your spine should be flat. That means you shouldn’t round or bend the small of your back. Imagine that you’re holding it flat against a wall.
5. Stomach. Stretch it out, and then try to pull it towards your ribs. Throughout the workout keep your stomach in this position, but don’t slow down your breathing.
6. Elbows. Keep them directly below your shoulders, so as not to create unnecessary strain.

It’s important to breath out when assuming the pose and stay in position until a reasonable level of muscle fatigue is reached. Try to keep it up as long as possible; at first 10 seconds is enough. As a rule, people with differing levels of fitness keep the pose for anything from 10 seconds to 2 minutes. If you’re new to all this don’t try to break any records; start at the minimum.

Side Plank

This exercise for the abs is more effective than a traditional plank as you hold all your bodyweight on two points points of contact rather than four. You will need to make more effort to keep your balance.

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• While lying on your left side, place your elbow directly below your shoulder. Keep the legs straight. Put your right hand on your right thigh, still keeping those legs straight.
• Tense your abdominal muscles and raise your hip from the floor until you form a right-angle, balancing on your forearm and feet. Remain in this position for 30-45 seconds. If you can’t hold it that long, repeat the exercise until you have spent a total of at least 30 seconds in this pose. Change sides and do it again.

Variations

1. Plank with raised leg. Raise one leg. By doing this you significantly increase the load on the muscular system and reduce support. This means your body will have to make an extra effort to hold the position. By reducing the area of contact with the floor the strain on the stomach muscles is significantly increased.
2. Plank with raised arm. Raise one arm. This is similar to the first variaton. You’ll have to make an effort not to fall on your side.
3. Side plank with arm and leg lift. Lie on your side, put your legs together and straighten them. Along with your torso they should make a straight line. Put your left forearm on the floor (with your elbow directly under your shoulder). Raise your right leg and arm. Hold this position for as long as you can.
4. Plank on an exercise ball. Rest your elbows on the ball or put your feet on it.

Benefits of this exercise

Firm buttocks. This exercise is a workout for your glutes and calf muscles, so you won’t just get them into shape, you’ll get rid of cellulite too.

A strong back. During the exercise the lower back muscles are strengthened, as are the shoulder and neck muscles. This can help to safeguard against osteochondrosis and other bone diseases in the small of the back and neck. Also you’ll get rid of pain above and between the shoulder blades caused by carrying heavy bags or constantly sitting at a computer.

Slim legs. The legs take most of the weight in this exercise. All the leg muscles are active, from the thighs to the calves. Don’t be alarmed if you feel a burning sensation in your muscles; that just means they’re working.

A flat stomach. When your whole body is straining, both your lower and side abs get a workout too.

Toned arms. It’s quite obvious that along with the legs the arms also get an intensive workout. They support the weight of your upper body.

Mistakes

1. The pelvis falls towards the floor and your body forms a hoop.
2. The tailbone points at the ceiling and the small of the back forms a bend.

To avoid these mistakes, point the tailbone towards your heels and pull your belly in. The stomach muscles should be strong, just as much as the muscles of the thighs and knees. Push your thighs up. You should feel that your lower abs are taunt and the small of the back is being lengthened. Push the heels gently back.

WARNING!

Don’t allow the thighs to hang down and don’t relax the knees. Try to ‘hover’ above the floor by stretching the spine and tensing the abdominal muscles. Don’t let your whole weight slip forward onto your forearms. Try to hold the legs together, toes side by side, don’t let them slip away from each other. The wider apart they are, the less load there is on the abdominals and the more on the knees.

   

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.

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

Strength in Knowledge