Showing posts with label #goldsgymknowyourstrenght. Show all posts
Showing posts with label #goldsgymknowyourstrenght. Show all posts
Monday, October 27, 2014
Wednesday, October 22, 2014
Friday, October 17, 2014
Monday, October 13, 2014
Thursday, October 2, 2014
Thursday, August 21, 2014
Tuesday, August 19, 2014
Thursday, August 7, 2014
STRENGTH IN KNOWLEDGE:
Articles by Stuart
How to build muscle: the closing 7 big lies.
LIE #1: YOU CAN CONVERT BODY FAT INTO MUSCLE
Fat and muscle are different types of tissue, with different functions. Fat is a very simple tissue when compared with muscle. Fat cells are just storage “bags” for lipids. Muscle cells undergo extremely complex metabolic processes. Fat can’t be converted into muscle.
What you can do, of course, is trim excess body fat, and build muscle, but each is independent of the other. If you lost 10 pounds of body fat, and gained 10 pounds of muscle, you’d end up with the same bodyweight but your body composition would be changed substantially (unless you were very fat to begin
with). But that doesn’t mean you converted the fat into muscle.
LIE #2: YOU CAN GET RID OF FAT BY SWEATING IT OFF
When you sweat, you lose water and a little weight. But when you properly hydrate yourself you’ll restore the water weight you lost, and return to the same weight you were before the bout of sweating.
Fat can’t be sweat off, but the exertion that yielded the sweat uses up calories, and if that caloric consumption makes a contribution to keeping you in sufficient caloric deficit for long enough to force your body to live off its body fat stores, there would be fat loss.
Efforts to exaggerate sweating while exercising—wearing excess clothing, and exercising in a hot environment—are foolish because they put an exaggerated strain on your body, which is dangerous for some people. Some people have died as a result of severe dehydration arising from intentional exaggerated sweating.
If you’re dehydrated while you exercise, you’ll mar your performance. Being properly hydrated is essential for optimum performance, including delivering sufficient intensity. Consider how much importance professional athletes place on staying hydrated when they train and compete.
Keep yourself properly hydrated when you exercise.
LIE #3: WHEN YOU STOP TRAINING, YOUR MUSCLE TURNS TO FAT
When some former premier bodybuilders gave up training, their body composition changed dramatically. Their muscles shrank, and their body fat increased, but that doesn’t mean their muscle turned to fat.
What happened was that because they no longer exercised sufficiently to maintain their muscle mass, their muscle atrophied; and because they consumed more calories than they needed now that they have become much less active, they stored the excess calories as body fat.
But had they reduced their caloric intake so that it was just sufficient to supply their reduced caloric needs, their muscle mass would still have diminished but their body fat wouldn’t have increased.
LIE #4: ON A LOW-FAT DIET YOU CAN EAT AS MUCH AS YOU WANT WITHOUT GAINING ANY BODY FAT
If you exceed your energy requirements you’ll gain body fat even if you’re on a low-fat diet. Conversely, you could eat a fat-rich diet, but provided you don’t exceed your caloric requirements you won’t gain any body fat.
Of course, it can be easier to consume excess calories from fat-rich food than low-fat food, because a gram of fat has nine calories whereas a gram of carbohydrate or protein has just four calories. But calories can still be consumed in excess even on a low-fat diet. A low-fat intake could be loaded with sugary food, and easily oversupply calories. Some weight-gain powders are low in fat, but loaded with calories due to their abundance of carbs (including sugars), and will quickly make you fat if, because of your overall intake of calories, you way exceed your energy requirements.
LIE #5: LOTS OF AB WORK DEVELOPS A SIX PACK
Common but skewed thinking imagines that doing ab work will somehow “whittle away” the midsection fat. But human physiology doesn’t work that way. (And neither can fat be reduced through sweating, massage, or friction.)
Properly done, ab work will build muscle on your six pack, but it does nothing to help reveal a six pack. You can have a well-developed six pack, but it can’t be seen if it’s hidden under a thick layer of fat. Conversely, you could have no extra ab development, but if you’re under 8% body fat you’ll have a ripped six pack.
There’s no such thing as spot-reduction other than through surgery. To lose fat from around your abs, you must lose fat from all over your physique.
LIE #6: WEIGHT LIFTING MAKES YOU MUSCLE BOUND
The notion that developing bigger muscles reduces flexibility is one of the oldest myths. Bigger muscles may accompany a reduction in flexibility, of course, but they may also accompany an increase in flexibility. It depends on how the training is carried out.
During and immediately after a hard set of a weight-lifting exercise, the involved muscles feel tight and congested, which may reduce your flexibility; but that’s just temporary. It may be from that sensation, at least to some degree, that the “muscle bound” myth originated.
For many years, weight training—also called resistance training and strength training, which is the essence of bodybuilding—wasn’t common among athletes, at least in part due to the “muscle bound” myth. But over recent decades weight training has become ever-more popular among athletes, to build muscle and improve their performance. But this wouldn’t have happened if weight training automatically made people less flexible.
If you currently have a below-average level of flexibility, and you build muscle while avoiding full ranges of motion in your exercises, and not doing any stretching, you probably will become less flexible. But that’s a bastardization of weight training.
If you use a full but safe range of motion in at least most of your exercises, and you supplement your resistance training with a good flexibility routine, you’ll increase your flexibility.
People can become more or less flexible irrespective of whether or not they do resistance training. It’s what’s happening in other areas that matters more.
LIE #7: TODAY’S GREATEST PHYSIQUES ARE HEALTHY
Due to abuse of their health, a few top physiques have died while in their prime, or had a close brush with death. It all depends on what was done while building the physique, and what’s done while maintaining it.
The bodybuilding I teach—drug-free, using sensible training routines, and while following a healthy overall lifestyle—is one of the best things you can do for your health. But some other approaches can destroy your health.
The benefits of proper bodybuilding, including a healthy lifestyle, are huge: It builds strength, develops muscle, strengthens bones, improves overall fitness, increases the body’s caloric consumption, helps control body fat, improves posture, slows the effects of aging, increases resistance to injury, and transforms physical appearance. No other single form of exercise can produce all these benefits. And when the weight training is supplemented with properly performed stretching and cardio work, you’ll have a complete program of exercise.
Your health is your most important possession, and much more important than the size of your muscles. But not only is it possible to improve your physique tremendously while following a healthy lifestyle, that strategy is the best one for keeping your health and a terrific physique over the long-term.
Articles by Stuart
How to build muscle: the closing 7 big lies.
LIE #1: YOU CAN CONVERT BODY FAT INTO MUSCLE
Fat and muscle are different types of tissue, with different functions. Fat is a very simple tissue when compared with muscle. Fat cells are just storage “bags” for lipids. Muscle cells undergo extremely complex metabolic processes. Fat can’t be converted into muscle.
What you can do, of course, is trim excess body fat, and build muscle, but each is independent of the other. If you lost 10 pounds of body fat, and gained 10 pounds of muscle, you’d end up with the same bodyweight but your body composition would be changed substantially (unless you were very fat to begin
with). But that doesn’t mean you converted the fat into muscle.
LIE #2: YOU CAN GET RID OF FAT BY SWEATING IT OFF
When you sweat, you lose water and a little weight. But when you properly hydrate yourself you’ll restore the water weight you lost, and return to the same weight you were before the bout of sweating.
Fat can’t be sweat off, but the exertion that yielded the sweat uses up calories, and if that caloric consumption makes a contribution to keeping you in sufficient caloric deficit for long enough to force your body to live off its body fat stores, there would be fat loss.
Efforts to exaggerate sweating while exercising—wearing excess clothing, and exercising in a hot environment—are foolish because they put an exaggerated strain on your body, which is dangerous for some people. Some people have died as a result of severe dehydration arising from intentional exaggerated sweating.
If you’re dehydrated while you exercise, you’ll mar your performance. Being properly hydrated is essential for optimum performance, including delivering sufficient intensity. Consider how much importance professional athletes place on staying hydrated when they train and compete.
Keep yourself properly hydrated when you exercise.
LIE #3: WHEN YOU STOP TRAINING, YOUR MUSCLE TURNS TO FAT
When some former premier bodybuilders gave up training, their body composition changed dramatically. Their muscles shrank, and their body fat increased, but that doesn’t mean their muscle turned to fat.
What happened was that because they no longer exercised sufficiently to maintain their muscle mass, their muscle atrophied; and because they consumed more calories than they needed now that they have become much less active, they stored the excess calories as body fat.
But had they reduced their caloric intake so that it was just sufficient to supply their reduced caloric needs, their muscle mass would still have diminished but their body fat wouldn’t have increased.
LIE #4: ON A LOW-FAT DIET YOU CAN EAT AS MUCH AS YOU WANT WITHOUT GAINING ANY BODY FAT
If you exceed your energy requirements you’ll gain body fat even if you’re on a low-fat diet. Conversely, you could eat a fat-rich diet, but provided you don’t exceed your caloric requirements you won’t gain any body fat.
Of course, it can be easier to consume excess calories from fat-rich food than low-fat food, because a gram of fat has nine calories whereas a gram of carbohydrate or protein has just four calories. But calories can still be consumed in excess even on a low-fat diet. A low-fat intake could be loaded with sugary food, and easily oversupply calories. Some weight-gain powders are low in fat, but loaded with calories due to their abundance of carbs (including sugars), and will quickly make you fat if, because of your overall intake of calories, you way exceed your energy requirements.
LIE #5: LOTS OF AB WORK DEVELOPS A SIX PACK
Common but skewed thinking imagines that doing ab work will somehow “whittle away” the midsection fat. But human physiology doesn’t work that way. (And neither can fat be reduced through sweating, massage, or friction.)
Properly done, ab work will build muscle on your six pack, but it does nothing to help reveal a six pack. You can have a well-developed six pack, but it can’t be seen if it’s hidden under a thick layer of fat. Conversely, you could have no extra ab development, but if you’re under 8% body fat you’ll have a ripped six pack.
There’s no such thing as spot-reduction other than through surgery. To lose fat from around your abs, you must lose fat from all over your physique.
LIE #6: WEIGHT LIFTING MAKES YOU MUSCLE BOUND
The notion that developing bigger muscles reduces flexibility is one of the oldest myths. Bigger muscles may accompany a reduction in flexibility, of course, but they may also accompany an increase in flexibility. It depends on how the training is carried out.
During and immediately after a hard set of a weight-lifting exercise, the involved muscles feel tight and congested, which may reduce your flexibility; but that’s just temporary. It may be from that sensation, at least to some degree, that the “muscle bound” myth originated.
For many years, weight training—also called resistance training and strength training, which is the essence of bodybuilding—wasn’t common among athletes, at least in part due to the “muscle bound” myth. But over recent decades weight training has become ever-more popular among athletes, to build muscle and improve their performance. But this wouldn’t have happened if weight training automatically made people less flexible.
If you currently have a below-average level of flexibility, and you build muscle while avoiding full ranges of motion in your exercises, and not doing any stretching, you probably will become less flexible. But that’s a bastardization of weight training.
If you use a full but safe range of motion in at least most of your exercises, and you supplement your resistance training with a good flexibility routine, you’ll increase your flexibility.
People can become more or less flexible irrespective of whether or not they do resistance training. It’s what’s happening in other areas that matters more.
LIE #7: TODAY’S GREATEST PHYSIQUES ARE HEALTHY
Due to abuse of their health, a few top physiques have died while in their prime, or had a close brush with death. It all depends on what was done while building the physique, and what’s done while maintaining it.
The bodybuilding I teach—drug-free, using sensible training routines, and while following a healthy overall lifestyle—is one of the best things you can do for your health. But some other approaches can destroy your health.
The benefits of proper bodybuilding, including a healthy lifestyle, are huge: It builds strength, develops muscle, strengthens bones, improves overall fitness, increases the body’s caloric consumption, helps control body fat, improves posture, slows the effects of aging, increases resistance to injury, and transforms physical appearance. No other single form of exercise can produce all these benefits. And when the weight training is supplemented with properly performed stretching and cardio work, you’ll have a complete program of exercise.
Your health is your most important possession, and much more important than the size of your muscles. But not only is it possible to improve your physique tremendously while following a healthy lifestyle, that strategy is the best one for keeping your health and a terrific physique over the long-term.
Saturday, August 2, 2014
Wednesday, July 16, 2014
STRENGHT IN KNOWLEDGE:
Stretching 101
By Laura Inverarity, D.O.
Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion. Stretching activities are an important part of any exercise or rehabilitation program. They help warm the body up prior to activity thus decreasing the risk of injury as well as muscle soreness.
The benefits of stretching are many and have been proven through various studies over time. Stretching benefits people of all ages, and is intended for the young as well as the elderly population.
The Benefits of Stretching
The top five benefits of stretching include:
*Increased flexibility and joint range of motion:
Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.
Improved circulation:
*Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.
Better posture:
*Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.
*Stress relief:
Stretching relaxes tight, tense muscles that often accompany stress.
*Enhanced coordination:
Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.
Proper Stretching Technique
It is essential to practice proper stretching techniques. Doing so will allow you to avoid any unnecessary injury. Tips to proper stretching technique include the following:
-Warm up first
Stretching muscles when they're cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.
-Hold each stretch for at least 30 seconds It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so wear a watch or keep an eye on the clock to make sure you're holding your stretches long enough. For most of your muscle groups, if you hold the stretches for at least 30 seconds, you'll need to do each stretch only once.
-Don't bounce
Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.
-Focus on a pain-free stretch
If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
-Relax and breathe freely
Don't hold your breath while you're stretching
-Stretch both sides
Make sure your joint range of motion is as equal as possible on each side of your body
-Stretch before and after activity
Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet
With your new-found knowledge of the proper techniques and benefits of stretching, it will be easy to incorporate this activity into your exercise/rehabilitation regimen. Here are a few good stretches to try:
*Low Back Stretches
Three quick and easy exercises to stretch the lower muscles of your back.
*Morning Stretches
Stretching in the morning is a great way to "waken" up your muscles, and get them ready for the day.
*Self Assisted Neck Stretches
Stretches can be done with self assistance to obtain a more efficient stretch. Here you can learn how to perform self assisted stretches of the neck.
Although the benefits of stretching are many, is not for everyone. Conditions in which stretching should be avoided include:
-Acute Muscle Strains
People who have suffered an acute muscle strain should avoid placing further stress on the muscle through stretching activities. The injured muscle should be given time to rest. Stretching muscle fibers in the acute period can result in further injury.
-Fractured Bones
After breaking a bone, the fracture site needs time to heal. Stretching muscles that surround this injured area can place stress on the bone and prevent it from healing as well as further displace the break. Stretching a joint that surrounds a broken bone should never be done until cleared by your physician.
-Joint Sprains
When you sprain your joint, you overstretch the ligaments that help stabilize the bones that form the joint. For this reason stretching early after a joint sprain should be avoided. As with fractures, these structures need time to heal and stretching too early in the injury will delay this process.
Tuesday, July 15, 2014
Monday, July 14, 2014
BodyPump is the original barbell class
that strengthens your entire body. For
both beginners and advanced participants, this workout
challenges all your major muscle groups by using the best
weight-room exercises like squats, presses, lifts and curls.
Fast results guaranteed. Come a little early to set up!
BodyStep is an energizing workout that
uses a height-adjustable step and simple
movements on, over and around the step. Cardio blocks
push fat burning systems into high gear followed by muscle
conditioning tracks that shape and tone your body.
Based on cutting-edge scientific research.
Zumba uses Latin and international music
and dance themes to create a dynamic,
exciting, effective workout! The routines
feature interval training with a combination of easy to follow
fast and slow rhythms and a mixture of body sculpting
moves.
Spin Bike is an invigorating workout on state-of-the-art
bikes focusing on proper posture and
emphasizing technique. Call or stop by up to one hour in
advance to reserve a bike.
Pilates, learn to use your core as the foundation
of all movement. Improve flexibility,
strength, posture, and alignment and achieve body symmetry.
Move with the power and stability of increased core strength.
TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance.
Yoga comes from the Sanskrit word “Yuj” meaning to yoke, join or unite. This implies joining or integrating all aspects of the individual – body with mind and mind with soul – to achieve a happy, balanced and useful life, and spiritually, uniting the individual with the supreme.
Boxercise-brings it on! This electric 60 minute fusion class of martial arts and boxing movements will kick your cardio fitness to the next level while defining and shaping your body and self confidence! Energetic music, awesome instructor and a group environment will keep you punching, kicking and smiling! Boxercise will knock you out!
Saturday, July 12, 2014
BUILD MUSCLE:
Best #Legday Ever
Gold's Gym Fitness Institute trainer Adam Friedman gives you six moves to get your lower body in premium shape.
Best #Legday Ever
Gold's Gym Fitness Institute trainer Adam Friedman gives you six moves to get your lower body in premium shape.
You may have seen the hashtag #Legday bouncing around Instagram, a reference to lower-body-focused workouts and muscular thighs. If you're looking for moves that can help kick-start your own #Legday workout, Gold's Gym Fitness Institute trainer Adam Friedman gives you six moves that will strengthen your whole leg from calves to glutes. But Friedman points out that #Legday workouts aren't just important for vanity's sake. "Seventy percent of our weight is carried in our upper body, and it's important to maintain the strength, power, flexibility and range of motion in our legs to support that weight," he says. "Most people are sitting all day at work and their hips and butt are becoming numb. Focusing on the lower body and the legs at least once a week is going to wake everything up."
Friedman also explains that even people who spend all day on their feet can benefit from #Legday, as it promotes the fundamentals of movement while aiding injury prevention: "People don't realize how many low back issues are related to improper movement patterns in the lower body. That can translate from the low back to neck and shoulder issues. All kinds of issues start from the ground up."
Here are the six moves:
SUPINE BRIDGE HIP EXTENSION
2 sets of 10x
Lie on your back with your heels dug into the ground and your toes in the air. Lift your hips up until the line from your shoulders to your knees is straight, making sure your spine doesn't twist to one side.
Adam's extra tip: Focus on giving a strong contraction in the glutes, and tie in the lower abdominals to keep them engaged.
KETTLE BELL SWING
3 sets of 20x, 1 minute rest between sets
Grab the kettle bell with both hands in front of you and stand with your feet shoulder-width apart. Keep your arms loose as you bend with a straight back and your butt out, bringing the kettle bell between your legs, then swinging it forward.
Adam's extra tip: Don't use your upper body to swing the kettle bell. This move is really focused on driving through the hips, meaning the butt is driving the kettle bell and creating the momentum for the swing. Think hip hinge, not squat.
KETTLE BELL GOBLET SQUATS
3 sets of 10-15x, 1 minute rest between sets
With your feet shoulder-width apart, grab the kettle bell by the horns with both hands and raise it to your chin with your elbows at your sides. As you descend into a squat position, keep your back straight and your chest
SINGLE LEG BENCH SQUATS
3 sets of 12x, 1 minute rest between sets
Stand with your back to the bench, putting your foot on the bench with your toe touching it and your standing leg straight. Descend slowly for four or five seconds, bending your knee until your thigh is almost parallel to the ground and keeping your back straight. Hold for a beat, then rise back up slowly to your starting position.
Adam's extra tip: I like to start with the non-dominant side first. Do three sets of one leg, then switch to the other one. The exercise is great for your quads as well as your glutes, while also promoting stability and balance.
Adam's extra tip: I like to start with the non-dominant side first. Do three sets of one leg, then switch to the other one. The exercise is great for your quads as well as your glutes, while also promoting stability and balance.
STATIONARY SIDE LUNGE
3 sets of 10x, 1 minute rest between sets
Start with your legs apart at least twice the width of your shoulders and your hands either on your hips or clasped under your chin. Keep one leg straight while bending the other knee and moving your body in that direction. The kneecap of the side you're lowering down should be pointed straight ahead, in line with the second big toe. Then return to the starting position and go to the other side for one set.
Adam's extra tip: Don't allow the knee to drive past the toe. People end up being knee dominant, which puts pressure on the joint and can lead to injury.
3 sets of 10x, 1 minute rest between sets
Start with your legs apart at least twice the width of your shoulders and your hands either on your hips or clasped under your chin. Keep one leg straight while bending the other knee and moving your body in that direction. The kneecap of the side you're lowering down should be pointed straight ahead, in line with the second big toe. Then return to the starting position and go to the other side for one set.
Adam's extra tip: Don't allow the knee to drive past the toe. People end up being knee dominant, which puts pressure on the joint and can lead to injury.
SINGLE LEG CALF RAISE ON STAIR
3 sets of 20x, 1 minute rest between sets
Finally, Friedman suggests a simple exercise to complete #Legday. Place your foot on a stair so your shoe is one-half to one-third of the way on it, giving you flexibility to raise it up and down but with enough support so you feel stable and balanced. Tuck your other leg behind the one on the stair. Use your calf to lift your heel up as high as it will go, then lower it as far as you can to complete the repetition.
(8 photos)3 sets of 20x, 1 minute rest between sets
Finally, Friedman suggests a simple exercise to complete #Legday. Place your foot on a stair so your shoe is one-half to one-third of the way on it, giving you flexibility to raise it up and down but with enough support so you feel stable and balanced. Tuck your other leg behind the one on the stair. Use your calf to lift your heel up as high as it will go, then lower it as far as you can to complete the repetition.
Tuesday, July 8, 2014
Wednesday, July 2, 2014
Monday, June 30, 2014
Friday, June 27, 2014
WHAT ARE YOUR FITNESS GOALS?http://www.goldsgym.com/golds-gym-fitness-institute/
IMPROVE CARDIO
Your heart is your most important muscle. We’ve handpicked these exercises and classes to help you start keeping it in peak condition.
*Group cycle workouts such as Spin Bike.
*Group cardio workouts such as Boxercise Body Step or Zumba.
*Cardio exercises such as stairs or the elliptical machine.
*Cardio exercises such as the rowing.
*Individualized personal training.
BUILD MUSCLE
Strength-train. Rest. Repeat. We’ve handpicked these exercises and classes to help start building muscles the right way.
*Muscle endurance training such as BodyPump or TRX.
*Mixed martial arts workouts such as BodyCombat or Boxercise.
*Dance and music workouts such as BodyStep or Zumba.
*Strength training exercises such as the leg press and squats,TRX.
*Individualized personal training.
INCREASE ENDURANCE
There’s no endurance without discipline. We’ve handpicked these exercises and classes to help you stay stronger for longer — without shortcuts.
*Group Cardio and mixed martial arts workouts such as Body Step,
Zumba and Boxercise.
*Muscle building exercises such as push-ups.
*Cardio exercises such as jump rope.
*Individualized personal training.
INCREASE FLEXIBILITY
While often overlooked, stretching is one of the most important parts of any fitness routine. That’s why we’ve handpicked these exercises that help you stay loose, so you can work out without worry.
*Muscle endurance training such as BodyPump or TRX.
*Combination workouts such as Yoga or Pilates.
*Individualized personal training.
INCREASE STRENGTH
Strength doesn’t just come from lifting weights. That’s why we’ve handpicked these exercises and classes to help you increase strength the right way.
*Combination workouts Core strengthening exercises such as TRX,Yoga
and Pilates.
*Mixed martial arts workouts such as BodyCombat or Boxercise.
*Strength training exercises such as squats.
* Individualized personal training.
LOSE WEIGHT
Ultimately, losing weight comes down to the amount of work you put in. That’s why we’ve handpicked these exercises and classes to help you trim down in no time.
*Group cardio workouts such as Body Step,Zumba and Spin Bike.
*Mixed martial arts workouts such as BodyCombat or Boxercise.
*Full-body exercises such as TRX, burpees or squat thrusts.
*Cardio exercises such as treadmill intervals or the elliptical machine.
*Individualized personal training.
OVERALL HEALTH
We’ve handpicked these exercises and classes to help you strike the perfect balance between a healthy workout routine and a healthy lifestyle.
*Combination workouts such as TRX, Yoga and Pilates
*Cardio exercises such as the treadmill or the stationary bike.
*Individualized personal training.
RELIEVE STRESS
There can be a lot of reasons for stress. That’s why we’ve handpicked a variety of exercises and classes to help you relieve your body and mind.
*Combination workouts such as TRX, Yoga and Pilates.
*Core strengthening exercises such as the overhead medicine ball slam,
wall ball.
* Strength and cardio exercises such as boxing drills(Boxercise), Zumba,
Spin Bike.
* Individualized personal training.
Thursday, June 26, 2014
WHO IS JOE GOLD?
By: Ric Drasin
By: Ric Drasin
Legendary Gold’s Gym was founded by a man named Joe Gold. Yep, everyone knows that. But you might be surprised to learn that Joe Gold’s masterpiece of a gym went by a different name…
Joe Gold, the owner and developer of Gold's Gym had visions way back in the 60's of having his own gym and in 1965 he accomplished that mission and built his very own gym, which became the Mecca Of Bodybuilding.
In 1973, the gym was sold as Joe was a merchant marine and wanted to go back out to sea. At that time he not only sold the gym but the rights to his name as well. Sometimes we do things in life without realizing the big picture. In this case, once the name is sold, you can't get it back.
Well as we know, Gold's began to grow and within a couple of years it was becoming the gym to train in. Gold's was in all the magazines and sponsoring bodybuilding shows. The gym's popularity was huge and moving up the ranks fast.
Then the owners sold it again and those owners sold it as well and it was moved to 2nd street in Santa Monica. The building it was in was owned by actor Robert Blake. They only stayed in that location a few years and then moved to Hampton Street in Venice where it is now.
In 1973, the gym was sold as Joe was a merchant marine and wanted to go back out to sea. At that time he not only sold the gym but the rights to his name as well. Sometimes we do things in life without realizing the big picture. In this case, once the name is sold, you can't get it back.
Well as we know, Gold's began to grow and within a couple of years it was becoming the gym to train in. Gold's was in all the magazines and sponsoring bodybuilding shows. The gym's popularity was huge and moving up the ranks fast.
Then the owners sold it again and those owners sold it as well and it was moved to 2nd street in Santa Monica. The building it was in was owned by actor Robert Blake. They only stayed in that location a few years and then moved to Hampton Street in Venice where it is now.
Returning From The Sea
Joe Gold returned from sea in 1976 and saw the popularity of his former gym and wanted back into the business. Here's where the problem came in. He sold his name so therefore legally was not able to open another gym with the name Gold in it. This frustrated him because it was his name!
I think any of us would feel that way, but legally there were no rights. So, he decided to open a bigger and better gym and call it World Gym - Owner Joe Gold. This actually sufficed and the gym opened up on Main Street in Santa Monica.
Almost immediately all the die-hard bodybuilders came running back to support Joe and joined his club. Arnold, Franco, Waller, Zabo, Giuliani, Zane, Platz, etc. You name it, they were there. The support was unbelievable.
I think any of us would feel that way, but legally there were no rights. So, he decided to open a bigger and better gym and call it World Gym - Owner Joe Gold. This actually sufficed and the gym opened up on Main Street in Santa Monica.
Almost immediately all the die-hard bodybuilders came running back to support Joe and joined his club. Arnold, Franco, Waller, Zabo, Giuliani, Zane, Platz, etc. You name it, they were there. The support was unbelievable.
Everyone liked Joe and they were thrilled to be back in one of his gyms. Now many of you don't know but Joe made ALL his equipment by hand, including even the dumbbells. This was what made his gym so unique. Everything was well thought out with angles and pulleys that made the greatest bodies in the world.
He still had the same rules, and that was if you drop the weights you're kicked out and absolutely no music was allowed in the gym. He just thought it was distracting.
He still had the same rules, and that was if you drop the weights you're kicked out and absolutely no music was allowed in the gym. He just thought it was distracting.
The Second World's Gym
After a few years, I bought a house in Sherman Oaks, which is considered the valley and about 17 miles from the beach. I drove to the gym everyday back and forth to train because that was home to me. But, one day Joe told me that he was building another World Gym out by me so I wouldn't have to drive as far.
This is the World Gym that not too many people know of. It was built in Panorama City and was twice the size of his other gym. The weights and machines were all custom built by Joe as well and the workouts I got there were some of the best.
This is the World Gym that not too many people know of. It was built in Panorama City and was twice the size of his other gym. The weights and machines were all custom built by Joe as well and the workouts I got there were some of the best.
Members Of The Little Known
Second World Gym In The Valley.
Joe didn't believe in having heat or A/C in any of his gyms mainly because they were at the beach and it wasn't needed but in the valley it was different. 112 in the summer was normal and 30 at night in the winter wasn't unusual, but still, no heat and AC were provided.
I came in the gym one winter morning and there was ice on the dumbbells, that's how cold it was. I got sick and it turned into pneumonia. The doctor wanted to put me in the hospital but I declined.
Never the less, we all trained through it and had magnificent workouts. Some of the better bodybuilders there were Dave Johns, Mike Sable, and Rufus Howard at the time.
Joe held onto this gym for a few years but quickly tired of the drive back and forth from the beach to the Valley.
Changing Hands And Changing Locations
Second World Gym In The Valley.
Joe didn't believe in having heat or A/C in any of his gyms mainly because they were at the beach and it wasn't needed but in the valley it was different. 112 in the summer was normal and 30 at night in the winter wasn't unusual, but still, no heat and AC were provided.
I came in the gym one winter morning and there was ice on the dumbbells, that's how cold it was. I got sick and it turned into pneumonia. The doctor wanted to put me in the hospital but I declined.
Never the less, we all trained through it and had magnificent workouts. Some of the better bodybuilders there were Dave Johns, Mike Sable, and Rufus Howard at the time.
Joe held onto this gym for a few years but quickly tired of the drive back and forth from the beach to the Valley.
Changing Hands And Changing Locations
Joe sold the Valley gym to bodybuilder Steve Davis. All of us still trained there and new members would come from time to time but the gym was off the main path and hard to find. It wasn't drawing the people like the gym at the beach did and the Valley crowd was much different. I never trained at night there but was told it became a pretty rough crowd of gang bangers.
Steve held on to the gym for a few years and tried to make a go of it, but then decided to sell it, and sold it cheap for $25,000. Had I known at the time, I would have bought it up but it happened so fast no one knew it.
A couple of men from Sunland bought it, and one day we arrived and the gates were chained up. This is a similar story for many gyms across the world when they lose money. These people moved the gym to Sunland, which is quite a distance away so none of the members went along.
From what I'm told the gym went out of business and no one knows what happened to the equipment. To me, this is very sad because as I said, it was hand made equipment by Joe Gold himself and has a certain value to it if nothing other than for historical reasons.
Joe moved the gym in Santa Monica over to Venice in another huge building that he made by hand and it was tri-level. It was a very unusual shape and lacked the charisma of his other gyms.
The New Location Was Unusually Shaped And Lacked
The Charisma Joe Brought To His Other Gyms.
Arnold gave a hand in some of the financing and it stayed there for a few years. Then Joe moved it again to an old Sizzler Steak House in Marina Del Rey. I don't think it drew the membership to keep it going by then. It had been moved too many times and people lost track of it.
Steve held on to the gym for a few years and tried to make a go of it, but then decided to sell it, and sold it cheap for $25,000. Had I known at the time, I would have bought it up but it happened so fast no one knew it.
A couple of men from Sunland bought it, and one day we arrived and the gates were chained up. This is a similar story for many gyms across the world when they lose money. These people moved the gym to Sunland, which is quite a distance away so none of the members went along.
From what I'm told the gym went out of business and no one knows what happened to the equipment. To me, this is very sad because as I said, it was hand made equipment by Joe Gold himself and has a certain value to it if nothing other than for historical reasons.
Joe moved the gym in Santa Monica over to Venice in another huge building that he made by hand and it was tri-level. It was a very unusual shape and lacked the charisma of his other gyms.
The New Location Was Unusually Shaped And Lacked
The Charisma Joe Brought To His Other Gyms.
Arnold gave a hand in some of the financing and it stayed there for a few years. Then Joe moved it again to an old Sizzler Steak House in Marina Del Rey. I don't think it drew the membership to keep it going by then. It had been moved too many times and people lost track of it.
Full Circle
When Joe passed away in 2004, the gym closed down and the members all moved back to Gold's gym to train again. It's like everything went full circle.
But the memories remain and some of the guys are still around to talk about it. Let's hope it never fades.
But the memories remain and some of the guys are still around to talk about it. Let's hope it never fades.
Wednesday, June 25, 2014
EITQUETTE: 8 Rules of Gym courtesy
We polled our members to see what tops the list of fitness faux
pas. Here are the big 8, plus advice from our experts on how to keep them from ruining your workout.
Rule 1: Keep it clean
Wearing the same unwashed workout clothes for a week: not the best way to make friends. Choose athletic attire in breathable cotton or moisture-wicking fabric, and use a high-octane antiperspirant to keep odor at bay. Don't be afraid to administer an occasional sniff test: if you can smell yourself, so can others. Skip the heavy cologne or perfume, too; others may be allergic. When a fellow exerciser's fragrance is overwhelming — like knock-you-off-the-treadmill potent — talk to someone at the front desk, e-mail the club, or slip a note in the suggestion box, says Mike Ryan, a Los Angeles-based celebrity trainer and member of the Gold's Gym Fitness Institute. "Any way you can communicate with management makes for a better environment."
Rule 2: Give people their space
"Don't train on someone's lap," Ryan says. In the stretching area, free-weight room or in group-exercise classes, where lots of people share one space, keep a jumping jack-size distance from the person next to you. Otherwise, "you could accidentally get a dumbbell in the face," says Corry Matthews, a Virginia-based trainer and member of the Gold's Gym Fitness Institute. And make sure to watch where you're going as you navigate the gym. If you're caught up in a conversation as you're walking around, you can lose track of where you are and accidentally bump into a wall, a machine, or someone else's workout.Rule 3: Play nice on the machinesent,
When it comes to equipment keep a couple things in mind:
• While resting between sets, don't remain on the machine, especially if there's a line to use it. Get up and invite others to work in to your sets. And if someone's hogging the machine, ask if you can share.
• Unload weight bars when you're finished, and return free weights to their homes. It's just plain rude to leave weights lying on the floor where people can trip over them. If the leg press you're approaching is still loaded, politely ask the previous user to remove the weights if they're too heavy for you to lift, Matthews says. 
Rule 4: Use your inside voice
Training requires intensity, and loud conversations on the gym floor can ruin a set of reps. Save fraternizing for the locker room, or wait till you're outside the gym to finish your talk. The same goes for cell phones. Just turn them off; if you're able to talk on your phone, you're probably not getting a good workout. Likewise, keep loud grunting or moaning to a minimum. Sure, you're exerting yourself and that's expected — but sounding as if you're in labor can be annoying and distracting to others. Feeling like you're the victim of another member's noise pollution? "In any situation like this, it's best to go to a manager and ask them to handle the situation without bringing up your name," recommends Joy Weaver, etiquette expert and author of How to Be Socially Savvy in All Situations (justaskjoy.com). "You don't want to make an enemy or make the other person feel uncomfortable."
Rule 5: Respect your peers
The gym is a great place to meet like-minded people who share your same goals, but it's not a pickup joint. It's not cool to try to chat up someone who's in full sprint mode, particularly if he or she is jamming to music, watching TV or reading. "These activities send a clear message that they're not interested in human interaction right now," says Caroline Tiger, author of How to Behave: A Guide to Modern Manners for the Socially Challenged. Still, if you're set on conversing, Tiger recommends fishing for a cue. "If you make eye contact and they wave and remove their earbuds, you're all clear. But if they nod and go back to working out, give them space." If you do get the green light, Weaver adds: "Sincerity and genuineness are your best bet, instead of one-liners. Make friends first and see where it goes from there."
Rule 6: Keep your sweat to yourself
Is there anything grosser than stepping onto a machine that the last user has left soaking wet? So lead by example: Wipe down the equipment with a towel and cleaning solution before and after using them, no matter how much you perspired. If you see someone leaving a pool of sweat behind, feel free to politely ask the person to towel it off. "Remember, it's never exactly what you say, it's how you say it," Weaver says. But if the person is sending bad vibes — you'll be able to tell by their body language — just clean it off yourself.
Rule 7: Keep your opinions to yourself
Rule 8: Leave something to the imagination
After you hit the showers and apply lotion, it's time to cover up. "You have to figure that the majority of people in the locker room will feel a little uncomfortable being so close to someone they don't know very well who's entirely naked — and why make people unduly uncomfortable?" Tiger says. "That means putting on underwear before sitting on a bench, putting on clothes if you have a conversation and keeping exhibitionist tendencies to yourself."
Subscribe to:
Posts (Atom)