Gold's Gym

Why Breathwork Matters in Your Workout

Fri, 02 Oct 2020 17:50:18 GMT

We know exercise should be a priority. But It can be hard to work out with so many distractions and difficulties keeping us from the gym. When we are able to work out, focusing on the exercise and blocking out distractions can be even harder. Too often, we power through a workout and check it off the list without thinking about how to improve mental health. So how do we bust through the distractions to get the most out of our workouts? Tory Hale, Gold’s Gym Fitness Expert, has one word of advice: breathe.

Tory says without a mindful approach to a workout, we risk poor results or even injury. Mindfulness includes paying attention to how you’re breathing – and to an extent – even controlling it. Breathing exercises improve your mental health, too. Use these three easy-to-remember techniques to maximize your breathing before, during and after you exercise.

1. Before: Set a Clear Intention

“Coming into your workout with intention is the best way to avoid injury and maximize results,” says Tory.

Set an intention for your workout, given the time and space you have available. Example intentions could be to make sure you’re breathing during stressful moments or to savor your rest periods by being fully present in your breath. If you only have 30 minutes, position your workout accordingly and set the intention clearly. Revisit that intention regularly throughout your workout.

Take a moment before you begin to check in with your body through breathwork. Focus on your inhale and see where the breath moves easily in your body. “Are you tensing in certain areas?” asks Tory. “Then you might be tight there. Pay attention to what your body is telling you and apply that to your workout.” If you want to improve mental health, it begins with paying attention.

2. During: Use Your Breath as a Guide

Be aware of your breath as you exercise. If your inhales and exhales shorten and quicken, that is a response to the work your body is doing. “If you’re bracing or holding your breath, you may be overexerting yourself,” says Tory. Using your breath correctly will reduce stress, help guide your workout and improve mental health.

If you’re working out with a partner, you can use the you-go-I-go technique.

“As your partner exercises, you can recover with intentional breathing, slowing down your heart rate. With partner exercises, synchronize your movements and your breaths,” Tory. “This will accentuate and strengthen the emotional connection between you.”

3. After: Recover with Rhythmic Breathing

Speed up recovery by incorporating breathing exercises with your stretching routine. “Focus on the areas that you stressed during the workout,” says Tory, “Breathe into the stretch and open up that tissue.”

The goal is to get to a relaxed state, returning to rhythmic nasal breathing as soon as possible. By sealing your lips and focusing on breathing through your nostrils, your body will get the cue to relax through the rhythm of repetition.

Units in seconds	Inhale	Hold	Exhale	Hold
Round 1	4	2	4	2
Round 2	4	4	4	4
Round 3	5	5	5	5

Holding your breath right after a workout is difficult, so starting with rectangular breathing eases your body into box breathing. “The exhale is the most important part, as this is where the most oxygen absorption happens,” says Tory.

Mindfulness Isn’t a Destination; It’s a Journey

The smaller the change, the more sustainable it will be. “Don’t tell yourself you will be mindful at every minute of your workout,” Tory says. “You’re going to get distracted. Just keep coming back to your breath.”

Consistency is more important than perfection. If you want to improve mental health, you don’t have to make drastic changes to your entire routine, just start incorporating mindfulness and breathwork into your existing routine. “Start with an intention,” says Tory, “and if you only revisit it once in your workout, that’s better than nothing. Slowly build on that progress.”

Now that it’s in your toolkit, you can return to mindful breathing any time as another way build on your fitness, both physical and mental. So just breathe.

Build on your changes with these articles:
10 Outdoor Family Activities for Fitness

Full Body Chair Workout for Every Fitness Level

5 Tips to Build a Daily Movement Routine

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Gold’s Gym Turning 55!

Mon, 24 Aug 2020 13:01:34 GMT

In the summer of 1965, bodybuilder and former Merchant Marine Joe Gold founded Gold’s Gym in a cinder-block building in Venice Beach, California, with equipment he built himself.

55 years later, what began as a small gym at the beach has grown into a global phenomenon. Thanks to word of mouth, Pumping Iron, and an explosion in fitness culture, Gold’s Gym has grown into what it is today: the world’s most iconic fitness brand. Five and a half decades since the Mecca first opened, Gold’s Gym now has nearly 700 gyms in 29 countries around the globe.

We are going to be celebrating our 55th birthday all week long on our Facebook, Instagram and Twitter. We have a few surprises up our sleeves so be sure to check back here throughout the week. Help us celebrate by tagging us and using #Golds55!

SHOP OUR GOLD’S GEAR COLLECTION:

Since 1965 Venice Unisex Tee

SPOTIFY PLAYLIST:

Want to follow Gold’s Gym through the decades? We have playlists throughout the decades to get you pumped during your next workout.

60’s Workout Tunes

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Full Body Chair Workout for Every Fitness Level

Thu, 20 Aug 2020 21:53:38 GMT

Looking for another creative way to work out at home? All you need is a chair and 25-minutes to work your entire body. Gold’s Gym fitness expert Erin Gregory designed this at-home chair workout to be approachable and scalable for every fitness level.

All that is required is a chair at normal height (measured by ensuring your thighs are parallel to the floor when sitting) and a non-slip surface (a yoga mat or rug under your chair works well).

Chair workout circuit #1: Warmup
This warmup is designed to wake up your entire body. Erin specifically targets muscle groups that will be worked later and incorporates mountain climber moves to increase your heart rate before you reach the strength section of the chair workout.

Repeat this circuit two times:

• Squat Good Morning
Stand in front of the chair with your arms in front of you. Keep your back erect and look forward. Squat down until your bottom just touches the chair, and then slowly stand straight.
The goal: Perform five reps.

• IYT
Sit on the edge of the chair with your feet about shoulder-width apart. Lean forward at a 45-degree angle, keeping your head and neck in a straight line with your back. Slowly lift your arms simultaneously until they are in a straight line with your back.
The goal: Perform five reps.

• Lunge With Chair Balance
With your right hand on the back of the chair, position your right foot a small step in front of you and your left foot a small step behind you. With your left hand on your hip, drop your pelvis while keeping your back erect until your left knee slightly touches the ground.
The goal: Perform five reps on the left and then five on the right.

• Mountain Climbers
Grip the sides of the chair toward the front on each side, positioning your body at an angle to the chair. Slowly lift your left knee toward your chest and back, and then do the same thing with your right knee. Left and right together count as one rep.
The goal: Perform 10 reps.

Chair workout circuit #2: Strength
“I started with the split squat because it’s the most challenging,” Erin says. “And as you get fatigued, you don’t want to sacrifice form. Putting the most challenging move at the beginning of the circuit gives you the most time for recovery, but you can always do the squat with your back foot on the floor for decreased intensity.”

This portion of the chair workout alternates between your upper and lower body, including a chair dip exercise, to allow for regional recovery in your body.

Repeat this circuit 3 times.

• Bulgarian Split Squat
With your hands on your hips, stand a short step in front of the chair. Place your left foot behind you on the chair. Keeping your back erect, dip down by dropping your pelvis until your right knee is near a 90-degree angle. Slowly lift your pelvis up.
The goal: Perform 12 reps.

• Push-up
Gripping the sides of the chair toward the front, position your body at an angle to the chair. Tuck your elbows back. Keeping your body in a straight line, drop your chest toward the chair and then slowly lift back up.
The goal: Perform 8-12 reps.

• Squat Heel Lift
Position yourself behind the back of the chair. Position your feet in a wide stance with your toes pointed slightly outward. Holding on to the back of the chair, drop your pelvis and squat toward the ground and then slowly lift back up.
The goal: Perform 8-12 reps.

• Chair Dip
In front of the chair, face forward but place your weight on your hands behind you by positioning them in the seat of the chair. With your feet in front and your legs straight, slowly dip your body down until your elbows are close to a 90-degree angle. Slowly return, lifting your body back up.
The goal: Perform 8-12 reps.

• Leg Drops
Lay on your back in front of the chair with your head between the chair legs. Gripping the legs on either side of you, engage your core muscles and keep your feet slightly off the ground. Then, slowly lift your feet up while keeping your legs straight until your feet are above your pelvis and your back starts to come off the ground. Slowly return your feet to just above the ground.
The goal: Perform 8-12 reps.

Note: Stairs are a good alternative for some exercises — such as push-ups, mountain climbers and some squats — because they provide more stability to support your body weight.

Chair workout circuit #3: Interval
For this phase, the chair workout moves from integration to isolation. Seated on the chair, you will work the stabilizer muscles and use a Tabata-style approach to increase cardio intensity. “People really like to feel the burn at the end of the workout and end on a high note,” Erin says. “With these isolated movements, your muscles are sure to fatigue.”

Repeat this circuit two times.

• Adductor/Abductor
Sitting in the chair, lift your feet until your legs are straight, engaging your legs and core muscles. Keep your back straight. Slowly spread your legs out and then slowly close them.

The goal: Engage muscles for 20 seconds, and then disengage for 10 seconds.

• Leg Circles
Sitting in the chair, keep your back erect and hold on to the side of the chair. With your right knee at a 90-degree angle, lift your left leg until it is straight. Draw small circles with your foot. First do your left side and then your right.
The goal: Engage muscles for 20 seconds, and then disengage for 10 seconds.

• Lateral Bend
Sitting in the chair, keep your arms and hands straight at a slight angle from your body. Slowly engage your core muscles and lean to the right. Return to the straight position and then lean to the left.
The goal: Engage muscles for 20 seconds, and then disengage for 10 seconds.

Circuit #4: Stretch
Stretches are arguably the most overlooked part of a workout. Erin created this stretch sequence to release tension in the targeted muscles. “These stretches are helpful to combat the sedentary lifestyle that most Americans are experiencing,” Erin says. You’ll release your hips, chest and thorax, loosening up your body and enabling recovery.

You can repeat this circuit as many times as your schedule allows during the chair workout.

• Chest Stretch
While seated, hold the sides of the chair and curl your shoulders back, looking slightly up.
The goal: Hold the stretch for 15-20 seconds.

• Seated Twist, Left Then Right
In a seated position, put your knees together. Put your right hand on the outside of your left knee and twist your torso to the left, and then turn your head. Hold for a moment and then go to the other side while switching hands and the direction of your head.
The goal: Hold the stretch for 15-20 seconds.

• Seated Hip/Glute Stretch, Left Then Right
In a seated position, place your left foot on your right knee. With your hands on your crossed leg, slowly lean forward until you feel your muscles stretch. Then switch leg positions.
The goal: Hold the stretch for 15-20 seconds.

• Quad/Hip Flexor, Left Then Right
Sit on the edge of the chair with your right foot forward. Place your left foot behind you and hold it with your left hand. Use your right hand for balance and stability. Then switch positions.
The goal: Hold the stretch for 15-20 seconds.

• Neck Stretch, Left Then Right
From a seated position with your back straight, lean your head toward the right. Use your right hand to slowly stretch your neck to the right while holding your left arm at an angle from your body. Then switch positions.
The goal: Hold stretch for 15-20 seconds.

Want more Gold’s Gym workouts?

Improve Your Range of Motion With These 4 Mobility Movements

Starting Cardio? Try This Treadmill Workout for Beginners

Summer Sizzle: Try This Resistance Band Workout

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Gold’s Gym Wins Distinguished Franchise Update Media 2020 Innovation Award

Thu, 20 Aug 2020 19:42:24 GMT

Gold’s Gym, the world’s trusted fitness authority, was recently honored with Franchise Update Media’s 2020 award for “Most Innovative Use of Customer-Facing Digital Tools.” Gold’s Gym received this award in recognition of its response to the temporary new normal of COVID-19 with the launch of “Gold’s Gym Anywhere,” a digital platform offering various virtual fitness options for at-home exercise.

“Gold’s Gym Anywhere” consists of two key digital initiatives designed to help people maintain their fitness routines from the safety of their homes in light of mandated gym closures: premium access to digital personal training app GOLD’S AMP™ (which was made free to the U.S. and Canada through May 31) along with a free global, on-demand video workout platform featuring workouts from both celebrities and certified Gold’s Gym personal trainers from around the world. In addition to making these virtual workout options available to both members and non-members alike, the brand also welcomed video workout submissions from franchise gyms around the world to be part of the on-demand workout database, which is still available for free to the public.

“When we temporarily closed all of our gyms earlier this year in response to COVID-19, we realized there was not only an opportunity but a need for us to serve people around the world in a different way,” said Adam Zeitsiff, President and CEO of Gold’s Gym. “Our goal in launching ‘Gold’s Gym Anywhere’ was to ensure we could continue to support the overall physical and mental wellbeing of our global communities, which is now more important than ever. To have this initiative honored as a standout innovation from among so many great franchise programs reminds us that what we’re doing matters, and it pushes us to continue innovating to give people the health and fitness resources they need during these uncertain times.”

Since the free Gold’s Gym on-demand video platform launched March 18, there have been over 350,000 video plays, and the portal now features more than 230 video workouts from Gold’s Gym experts around the world. The positive reception of “Gold’s Gym Anywhere” from consumers played a major role in earning Gold’s Gym its 2020 Franchise Innovation Award.

For this year’s Franchise Update Media Innovation Awards, a jury of seven judges evaluated the innovation, objectives and results of more than 130 entrants. Franchise innovators, game-changers and disruptors competed in four categories: Marketing & Branding, Products & Services, Operations and Human Resources. Gold’s Gym was among just 18 winners chosen from across the four categories.

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5 Tips to Build a Daily Movement Routine

Wed, 19 Aug 2020 21:26:20 GMT

Daily movement is important. It’s easy to get to the end of your busy day and realize that you haven’t moved in hours, but as studies show, our sedentary lifestyle is harming our health. The good news? Daily movement can be integrated into your routine without rearranging your life. Here’s how:

1. Add a morning routine: five movements in five minutes.

With a quick morning movement routine, you can set a tone for the day that allows you to control your schedule, rather than the other way around. Take five minutes and spend one minute doing each stretch:

Roll your feet: While standing, roll each foot out on a tennis ball from heel to toe. Give extra attention to any areas that feel tender. This helps with foot flexibility, which aids balance and coordination.

Forward hang:Bend forward from the hips, holding opposite elbows, and let your head hang heavily. Nod your head yes and shake it no, gently.

Easy seated twist:Sitting on the floor with your legs stretched out in front of you, cross your right leg over your left, keeping your left straight. Plant your right foot flat on the ground and use your left elbow on the outside of your right knee to twist. Turn from your core, and then look to the back of the room.

Chest opener:While standing, interlock your fingers behind your back, palms facing in. Extend your arms out and up, behind you.

Back opener:Still standing, interlock your fingers in front of you, palms facing in. Extend your arms forward, out and up, parallel to the floor. Then flip your grip so your palms face away from you. Push your arms away from your body and hollow your chest, look toward the floor and feel the stretch in your upper back.

2. Swap your daily commute for exercise.

If you’re working from home these days, you’re not commuting to work. That’s time you can add back into your day for good use. Consider spending the time to go for a walk, stretch or create a warmup routine before you sit down for the day. If you don’t have time for a walk, just step outside and take a few deep breaths. The fresh air can help cleanse your lungs and release tension.

3. Take phone calls standing up.

As you start your day, look for opportunities to move a bit. Phone calls are a good time to stand up for a few minutes while talking. And studies show that walking during a meeting is better for communication, as the increased blood flow to your brain helps you articulate ideas better.

4. Stretch at your desk.

If you are sitting for long periods of time, remember to keep it loose. Relieve neck and shoulder pain with a quick daily movement routine. Try this routine:

Complete 10 shoulder rolls in each direction.

Bring your right ear to your right shoulder and hold for a breath.

Switch to the left side and repeat.

Roll your wrists out in each direction, and then shake out your hands.

Rotate your torso and look to the back of the room.

Switch sides and repeat on the opposite side.

5. Let the music move your daily movement.

Move with the music. Having tunes in the background can inspire you to move without even noticing it. Try a work-from-home playlist, like this one, that will be easy to work to, while also adding some energy to your day.

More movement every day will help your mental clarity, energy levels and productivity. Active reflection at the end of each day will help you subconsciously reward yourself for doing things that made you feel better. This should motivate you to do it again the next day because you’re building a habit.

Want more healthy habits? Check out these posts:

For Better Health, Eat Slow
How to Create the Perfect Healthy Plate
Are You Really Hungry? Use Our Hunger Scale to Find Out

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10 Outdoor Family Activities for Fitness

Wed, 19 Aug 2020 20:14:40 GMT

It’s important to go outside, get moving and spend time together as a family. But as every parent knows, finding outdoor family activities suited to everyone can be challenging. That’s why it’s important to have fun things to do outside with kids in your toolkit.

Here are 10 easy ideas for outdoor activities to get moving while engaging every member of the family.

1. Tag

This age-old pastime is one of the easiest ways to get active with your family, regardless of age or ability. Increase your heart rate with intervals of sprinting and resting. Stay on your toes to maximize your agility training during this outdoor family activity.

2. Hide-and-seek

With no equipment required, this outdoor family game can be easily played in a backyard or expanded to include a larger footprint with the addition of a “home base.” The home base is a place where players can’t be tagged out – if only they can make it back there. Not only does it add an increased level of difficulty to have a home base, but it also allows for sprints and chases that will help get your heart rate up. Using a timer can also quicken the pace.

3. Neighborhood walks

Getting out for a daily walk in the neighborhood is a great way to get moving. You can increase the physical fitness aspect of the walk by adding interval sprints with the challenge of “first one to the _____ wins.” Use role play to get younger kids interested in sprints, chasing each other with something like dragon vs. princess. For digitally inclined kids, games like geocaching or Pokémon Go are great ways to motivate everyone to walk.

4. Hike together

Whether it’s an urban greenway or a mountain hike, you can hit the trail with the entire family in an immersive natural environment. For infants and toddlers, consider investing in a riding backpack. For older kids, increase the level of difficulty by selecting a longer hike or one with greater elevation gain. AllTrails is a great resource to find hikes based on distance, elevation and scenery.

5. Family bike ride

With wheels you can really go the distance on this outdoor family workout. Look up greenways and bike trails in your area to ensure that you’re biking on a safe path with limited cars. Be prepared with helmets, water and snacks as you create a distance goal for the family. Start with a 3-mile goal and increase from there.

6. Hopscotch

This is a fun thing to do outside with kids, but the game is not just child’s play, as it is a great challenge for your balance and coordination. When you throw the stone into your hopscotch, you have to skip that square while hopping on one foot. Now make it to the end of the pattern, turn around, and pick up the stone while still balanced on one foot. If you touch the ground with your second foot or hop out of the pattern, you’re out. Be sure to switch legs to challenge both sides equally.

7. Gardening and yard work

The best part about this outdoor family activity is that you knock out a chore while getting active. Small projects like potting plants are perfect for toddlers, while major gardening jobs like larger plantings or DIY building projects can engage older kids in meaningful ways. Gardening also grows your mental health. Studies have shown it lowers your blood pressure and reduces tension, too.

8. Jump rope

The whole family can participate in individual jump rope challenges or consider investing in a longer rope to get three or more people involved at once. Double Dutch is perhaps the highest degree of difficulty for this outdoor family activity, engaging rhythm, balance, coordination, agility and a good deal of cardio.

9. Bocce ball

This simple but globally popular game can be played using everyday objects, such as golf balls, tennis balls or even stones. Players separate into two teams with four balls each. One team throws a smaller marked ball (called the pallino or jack). The small marker becomes the target for the larger balls. Teams alternate throwing their balls and trying to get as close to the marker as possible. The team that gets closest when the balls are done gets a point! You can increase the difficulty and adventure of this outdoor family activity by expanding the footprint to your entire neighborhood or park.

10. HORSE

If your kids are a bit older and able to handle a basketball, you can challenge each other to a game of HORSE. Decide on an order, and then take turns coming up with inventive shots that the others must also complete to stay in the game. To increase your heart rate with some shots, try shooting after 10 jumping jacks or while doing a body weight squat.

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Gold’s Gym Honors Top Franchise Owners of 2019

Thu, 06 Aug 2020 16:23:20 GMT

DALLAS (August 6, 2020) – , the world’s trusted fitness authority, honored its top franchise owners with a virtual awards ceremony video shared last week with the brand’s global network. Among some of the most notable awards announced were Franchisees of the Year, Best New Gyms and Gold’s Vision awards.

“As disappointed as we were to cancel our annual convention this year, we knew this was the best decision for the safety of our global family in light of the ongoing pandemic,” said Adam Zeitsiff, President and CEO of Gold’s Gym. “With or without an in-person ceremony, we knew the amount of greatness we saw across our Gold’s Gym franchise network last year warranted recognition. Just as we have done to continue serving our members in recent months, we took a virtual approach to shining a spotlight on the many outstanding individuals who represented the very best of what our franchise network had to offer in 2019.”

Named as the domestic Franchisee of the Year was Jeff Mortman, who took over ownership of his Gold’s Gym in Totowa, New Jersey, in 2017 and has since transformed it from a struggling location into a state-of-the-art facility with a strong membership base. Internationally, Japan’s master franchise owner Eiji Tezuka, who is celebrating his 25^th anniversary with the brand this year, was honored as the brand’s top franchisee for the second consecutive year. In 2019, Tezuka’s franchise group grew their network by nine new gyms, bringing the brand’s Japanese presence to a total of 95 facilities open and operating across the country.

The brand also named its top new gyms opened in 2019, with the brand’s latest facility in Ocala, Florida, receiving the domestic award, and its new Abdoun location in Amman, Jordan, receiving the international award. The luxurious Ocala gym marks the first facility opened by new franchise owner Pete Garcia, who joined the brand in early 2019 and has plans to open more Gold’s Gym facilities across Central Florida in the coming years. The 80,000 square-foot Abdoun gym is the second Gold’s Gym opened in Amman by master franchisee Adan Abu Rukbeh and his team, and the new facility’s location in the most prominent residential tower in the heart of Amman made its opening in December of 2019 a major hit in the region.

Finally, the prestigious Gold’s Vision Award for 2019 was given to both a domestic and an international franchisee to recognize them as visionaries whose leadership qualities and achievements serve as inspiration for the rest of the global franchise network. The domestic winner of this year’s Vision award was Mike Williams of Gold’s Gym Seattle, and the international winner was JK Valecha, India’s master franchisee.

Other Gold’s Gym franchising awards presented virtually this year include the following, with domestic and international winners listed for each:

Best Improved Gym – Hollister, California, and Janakpuri, India
Best Group Exercise Programming – Pharr, Texas, and Lefort, Moscow, Russia
Best Personal Training Program – Cheyenne, Wyoming, and Lefort, Moscow, Russia
Best Community Engagement – Cheyenne, Wyoming, and JP Nagar, India
Best Marketing Program – Bridgewater, New York, and Abdoun, Amman, Jordan
Legacy Award – Cindy Cerone of Fishkill, New Jersey

“The first half of 2020 has been challenging to say the least, but the way our franchisees around the world have persevered despite so much adversity is a testament to the strength of our global network as a whole,” said Craig Sherwood, Chief Development Officer of Gold’s Gym. “Being identified as a standout performer from our impressive community of brand stewards is an incredible feat. Gold’s Gym would not be what it is today without these outstanding investors driving our growth and evolution, and we are grateful this year more than ever for their continued commitment to the Gold’s Gym brand.”

For more details about Gold’s Gym franchising opportunities, visit franchising.goldsgym.com.

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6 Expert Tips for Getting Back into the Gym

Thu, 06 Aug 2020 14:54:08 GMT

Between stay-at-home orders knocking us out of our routines and at-home workout equipment being in scarce supply, many of us haven’t been able to keep up with – or even start – an effective fitness regimen.

Luckily, Ally McKinney and Mitchell Fischer are here to help. These Gold’s Gym certified personal trainers both have degrees in kinesiology and have each been working in the industry as coaches, trainers or fitness managers for about eight years. They understand the human body and what it requires to reach fitness goals safely and efficiently.

If you’re getting back into the gym after a break – or simply want to make it part of your routine for the first time – these six tips will help you conquer your workouts and safely start crushing your goals.

1. Spend extra time warming up and cooling down

The importance of taking time to properly warm your body up before an intense workout and cool it down afterward is always critical, but even more so when you’re getting back into the gym. Properly warming up gets blood and oxygen flowing to the joints, muscles and ligaments you’ll be using the most during your workout. This is essential for getting the most out of your workout and preventing injury.

Focus on warming up the body parts you’ll be using most, Mitchell says.

“You should start with a lighter versionof what you’re going to be doing for your workout,” Mitchell says. For example, if you’re going to be on the squat rack, you should warm up with air squats using just your bodyweight.

Mitchell says his go-to warmup also includes some kind of rotational movement at every joint, no matter what part of your body you’re working that day. “That’s a good way to put synovial fluid in your joints with rotation and movement, and then you’ll be prepped with more mobility,” he says. The synovial fluid reduces friction and helps fluidity.

Cooling down after each workout with some light stretching or yoga will also help your breathing and heart rate return to normal while mitigating some soreness and potential for injury.

2. Go easy on yourself (both physically and mentally)

Your body may feel like it’s been in hibernation mode when you’re first getting back into the gym. While that’s totally normal, you should keep this in mind when deciding on the duration and intensity of your workouts. It may take a few steady weeks to build your strength and endurance back up to where they were.

Ally says, “I’ve been trying to encourage people to remember where you started. Did you just jump in and overdo it on your first day at the gym? No, you didn’t. You have to ease back in, because you’re giving your body stresses that it’s not used to anymore.”

In fitness, it’s important to listen to your body and respect what it needs in the moment. Did you have a go-to routine before taking a break from the gym? Ease back into it by doing fewer reps. Try doing your exercises a bit slower than you would have prior to the break, and maybe shave 15 or 30 minutes off the duration of your workout the first few times back.

“Now is the time to be cautious about overtraining and focus on rest and recovery,” Mitchell says. “Really invest in how much rest is built into your program, especially when you’re returning or starting, because that rest and recovery time is going to be when the gains are made.”

And if you feel discouraged your first week back in the gym, that’s OK. Remember that fitness is a marathon – not a sprint. Taking things slow and steady will help you safely rebuild strength and endurance while avoiding potential injuries that would only set you back further.

3. Do the right moves

Ally and Mitchell say bodyweight exercises are safer than weighted exercises when you’re getting back into the gym or starting a workout routine.

“Stay away from isolated exercises at the beginning,” Mitchell says. “Everybody wants to do bicep curls and shoulder raises and all that stuff where you’re doing one joint at a time, but I recommend doing compound movements – for example, squats instead of leg extensions – to start.”

When you do add weight, you should also start with higher reps at a lower weight, then build up from there. “We want to condition those tendons and avoid straining ligaments,” Ally says.

4. Take advantage of technology

Gold’s Gym is expanding into the digital realm to meet people where they are. You can use digital coachingapps like GOLD’S AMP when getting back into the gym or working out from home, with or without equipment.

“You can listen to one of our certified personal trainers take you through a workout without actually having the trainer there,” says Ally, who is also a personal trainer on the GOLD’S AMP™ app.

Live-streaming classes are also becoming more available for those who can’t make it to the gym.

“We have our Stronger Anywhere platform – from all over the world, our clubs are sending in videos,” Ally says. “You can follow along with the workout, whether it’s a Gold’s Fit workout, HIIT training, core training, Fit After 50 – there’s a category for everyone.”

5. Wipe it down

Keeping our gyms clean was a priority before the pandemic. Working out after coronavirus, it’s more important than ever.

“Cleaning is everything now,” Ally says. “We’re doing everything we can to keep our gyms clean. We’re constantly walking around and wiping down equipment.”

Still, proper gym etiquette includes wiping down equipment after you use it. “We’re making regular announcements to help others be extremely mindful,” Ally says.

Mitchell adds, “Don’t be afraid to ask us a question about what to do or what we’re doing to keep you safe. We want everyone to be informed and feel comfortable.”

6. Talk to the experts

Now may be one of the best times for you to consider working with a trainer. Dedicated professionals like Ally and Mitchell–who know the ins and outs of fitness and navigating equipment – can help you get on track safely and efficiently. Just like some car batteries may need a jump-start after sitting idle for weeks or months, your body and psyche may benefit from the boost a trainer can offer as you’re getting back into the gym.

Even if you don’t work with a trainer, know that the teammates in our gyms are there to answer any questions you have, show you how to use the equipment and help you reach your goals. “We’re here to help you,” Ally says. “We want to answer your questions and we want you to feel equipped.”

We hope these tips have you feeling ready to return to the gym. We look forward to seeing you there!

Want more? Check out these posts:

How to Workout (Safely) With a Friend
3 Steps to Build a Healthy Immune System
How to Eat for Better Emotional Health

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Get More From Your Grocery List

Wed, 15 Jul 2020 15:24:31 GMT

Developing a shelf-stable kitchen can save you money and time, reduce food waste and add nutrients to your diet. Plus, buying shelf-stable food can mean fewer trips to the grocery store and cutting the overall amount of time you spend there.

Connie Cheng, Gold’s Gym Nutrition Expert, shares her shopping secrets for buying food with a long shelf life and maintaining a healthy and shelf-stable diet.

Fresh Fruits and Veggies

“Fresh produce are some of the trickiest items to keep stable in your fridge,” says Connie, “So I recommend stocking up on these sturdier, high fibrous veggies that last longer:”

Fruits such as apples, grapefruit and oranges keep longer than other fruits. “Before freezing bananas,” says Connie, “peel and slice them. They’ll be perfect for smoothies.”

Meats, Seafood and Dairy

Beef, pork and fish are easy and convenient items to store in your freezer, lasting months rather than just days in your fridge. Connie reminds you that the safest way to let meat thaw is at room temp or in the refrigerator rather than in a microwave, which can easily heat meat to a temperature where bacteria multiplies.

For your dairy needs, shelf-stable milk options can be stored at room temp. You may have seen options such as almond or coconut milk in paper cartons. Connie tells us that UTP (ultra-high temperature pasteurization) kills more bacteria for longer in shelf-stable milk, which extends shelf life.

Canned Foods

One common misconception is that canned foods aren’t nutritious. “In fact,” Connie says, “important nutrients like vitamin A — which is key for an optimal immune system — are actually preserved in canned foods.” Healthy canned food examples include beans, carrots, tomatoes, tomato sauce and tomato paste. Connie suggests looking for low-sodium options in the canned food aisle. Reduce the sodium in canned beans by simply rinsing under cold water. Be careful of canned fruit, which is frequently packed with added sugars.

Frozen Foods

“Frozen foods can actually better maintain nutritional content because of the decreased exposure to heat,” says Connie. So, stock that freezer with your favorite vegetables and fruit. Just read the fine print to ensure that your frozen broccoli, for instance, doesn’t have added salt or butter, and your frozen fruit doesn’t have added sugar.

One of Connie’s favorite frozen items is protein waffles like Kodiak Cakes, which blend protein with whole-grain oat flour. Incorporating protein into breakfast can be difficult for some. This item hits protein and carbs in one quick and easy, shelf-stable item.

Frozen Storage Length: Connie’s Go-to Checklist

Soups, stews, cooked beans: 2-3months
Cooked or ground meat and poultry: 3-6 months
Berries, chopped fruit in freezer bags: 6-8 months
Veggies, if blanched: 8-12 months

For more nutrition advice from Connie, watch her video on Smart Grocery Shopping.

Get more tips from Gold’s Gym experts:

(Meal) Prep School

How to Create the Perfect Healthy Plate

5 Meal Prep Hacks

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RSG Group Set to Acquire Gold’s Gym

Wed, 15 Jul 2020 14:48:33 GMT

Berlin, Germany 07.14.2020: RSG Group GmbH, Europe’s innovation leader in the fitness and lifestyle sectors, was selected as the winning bidder in a court-approved auction process held on July 13, 2020, and is set to acquire the most well-known and iconic gym chain in the world, Gold’s Gym. With this acquisition the RSG Group, which has mainly been active in Europe up to now, will become a global leader in fitness with over 900 locations and will be represented on six continents.

Established in 1965 in Venice, California, Gold’s Gym, hit hard by the economic shutdown due to the COVID-19 pandemic, filed voluntary petitions for relief under Chapter 11 on May 4, 2020, in an effort to facilitate the financial restructuring of the company.

In mid-May, as part of the initial bankruptcy filing, Gold’s Gym announced its plan to emerge from bankruptcy quickly through a pre-negotiated plan from its majority owner, TRT Holdings, Inc. After extensive negotiations with TRT Holdings and its creditors, Gold’s Gym announced in late-May that it would implement a court-approved marketing process with TRT Holdings serving as the “stalking horse bidder.”

At the conclusion of the auction on July 13, 2020, Gold’s Gym announced that, subject to final approval from the bankruptcy court on July 24, 2020, RSG Group would be the purchaser of the company and its assets, with an estimated final purchase price of $100 million. Subject to final execution, approval and consummation, Gold’s Gym will emerge from bankruptcy with 61 company-owned
gyms and more than 600 franchise-owned gyms, along with a healthy balance sheet.

“Gold’s Gym is a fitness institution that had a major influence on the industry’s development. It was a huge source of inspiration when I was setting up my first McFIT studio in Würzburg, Germany back in 1997,” said Rainer Schaller, the RSG Group’s founder and CEO. “I am incredibly proud that, in partnership with their current leadership team, we will be able to breathe new life into this iconic brand under the umbrella of the RSG Group.”

Schaller is also very familiar with the franchise model as he’s been a franchisee in the food retail business for over 30 years. “Instead of my original idea of slowly approaching franchising in the fitness sector, we are now diving in headfirst. This is the start of a new era for the RSG Group and I’m really looking forward to its success,” Schaller added.

From Venice Beach to a global player
From its humble beginnings as a small fitness studio in Venice Beach, California, Gold’s Gym has developed into a global brand with just under 700 gyms, expanding to six continents with three million members in the last 50 years. In the fitness industry, the brand enjoys cult status and has a global appeal with brand awareness near 96% among gym-goers.

“With the acquisition of Gold’s Gym, we are taking on a legacy that I have the utmost respect for. Our goal is to focus on the core values of Gold’s Gym and find the right balance between preserving its roots and moving the brand forward,” said Schaller.

Successful diversification strategy
Since 1997, Rainer Schaller has succeeded in building a global corporation, the RSG Group, with more than 5,000 employees in 48 countries in over 300 locations. This stems from one single brand, McFIT, whose slogan is “the fitness studio for everyone.” Continually pushing his company to the next level, he has taken a 360-degree approach to build and grow 17 brands across multiple sectors, including fitness, lifestyle, design and fashion.

In recent years, Gold’s Gym has focused on four different lines of business: managing its own gyms, franchising, driving revenues from its global licensing business and the digital personal training app GOLD’S AMPTM, which was launched in 2017. Sebastian Schoepe, President of the RSG Group North America, who will be responsible for the migration of the Gold’s Gym brand into the RSG Group, adds: “As we bring together our two teams, it is particularly important that we actively involve all team members and franchisees in the process. If we integrate their ideas into the expansion of the brand, we are confident that we will achieve our goal of leading Gold’s Gym into a successful future,” said Schoepe.

Adam Zeitsiff, President & CEO of Gold’s Gym, added: “The RSG Group, with nearly 25 years of owner-managed expertise in the fitness sector, lives and breathes fitness and that is reflected in everything they do and how they do it. For us, this acquisition will open up brand-new opportunities to lead Gold’s Gym into a strong future together. My team and I are excited to partner with RSG and we look forward to much success for our team members, our members, and our global brand.”

Further expansion planned
In addition to the market entry of the RSG Group into Turkey, France and the USA this year, additional growth on six continents is now anticipated with the acquisition of Gold’s Gym.

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How to Work Out (Safely) with a Friend

Fri, 10 Jul 2020 17:05:28 GMT

Missing your workout buddy? There are still ways to get active with your best friend. Here are some tips to work up a sweat with your BFF while social distancing.

Get Outside

Outdoor workouts are a great way to get fresh air and enjoy safe partner workouts with physical distancing (also called social distancing).

Look for a space that is big enough to maintain distance, such as a field, park or backyard. A flat surface is ideal to avoid twisting an ankle.
To be sure you are staying 6 feet apart, bring a yoga mat and set up your space about a mat’s length apart from each other (the standard yoga mat is 5 feet, 8 inches long). You can do your workout on your mat, and your friend can stay on theirs.
BYOG→ bring your own gear. Jump ropes, resistance bands and medicine balls are all great portable gear options to up the intensity of your workout. Coordinate with each other ahead of time so you both come prepared.
Hit the trails. Plan a hike with your friend and choose a pace that challenges you both.

If you’re looking for a great workout to do outside, check out this Quick Body Weight Mobility Workout you can do anywhere. Body weight workouts are great to do with a friend because you don’t need special equipment to do them and they’re portable.

Go Virtual

If you can’t meet up in person for partner workouts with social distancing, get creative and competitive with each other online.

Send each other challenge workouts and share the experience. You can celebrate the sunshine and start with this Summer Bodyweight Workout.
Get into EMOM and AMRAP workouts EMOM workouts are based on doing a movement Every Minute On the Minute; AMRAP workouts push you to do As Many Repetitions As Possible. You can keep each other motivated to do every move on the minute, or you can try to max each other out with repetitions, trying to increase the number of reps with each move. For example, if you do five pushups you can challenge your friends to do 10. They can challenge you back to do 15, and so on. The winner is crowned when one of you cannot complete the number of reps required.
Do the same workout, at the same time. Visit Gold’s Gym Anywhere to pick out a workout together. You can use video conferencing or the phone to talk with each other while you work out. The more banter, the better.
Choose a fitness program and stick with it together. Whether it’s a week, a month or longer, go in on a long-term fitness program together and hold each other accountable during partner workouts with social distancing.

The best part of a workout buddy is the accountability and support. Keep each other motivated and on track with sweaty selfies and frequent check-ins, talking through challenges and goals.

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The Gym in the Age of Coronavirus: The Science Behind the Changes

Tue, 23 Jun 2020 15:29:50 GMT

Are you ready to get back to the gym? Gyms are reopening around the world, and fitness enthusiasts are rejoicing —but returning to your gym after the coronavirus appeared is going to be a different experience than it was before.

Now that they’re reopening, gyms are having to reevaluate safety concerns and take new precautions based on risk assessment. We want to make sure everyone is taking care of their health and safety —and that of their fellow gym goers.

Knowing the reasons for the differences can help make sense of them. So you should be aware that most gyms are updating their rules by collaborating with public health officials, the scientific community and the fitness industry about how to stop transmission of the coronavirus.

Since it’s a new virus, scientists are researching the ways the virus that causes the coronavirus spreads, but two ways have been confirmed: large particles can be transmitted by touching and small particles can be transmitted by breathing.

All gyms are different, and all cities and states have different rules around coronavirus protocols, but you can use this list as a reference for things you might see when you head back to the gym.

1. Masks, gloves and other personal protective equipment (PPE)

You will see a lot of masks in the gym, worn by Team Members and possibly other gym goers. Every gym will have its own rules about who must wear a mask based on state and local guidelines, but everyone is encouraged to wear one for public health reasons.

According to the World Health Organization and the U.S. Centers for Disease Control and Prevention, the coronavirus spreads mainly through droplets in the air from people who may be talking, coughing or sneezing nearby. These invisible droplets are suspended in air — think of the dust in your house suspended in a shaft of light — and then inhaled by passersby.

Wearing a face covering helps in two ways: It can prevent you from breathing in virus particles around you, and it can prevent particles from your breath from being inhaled by others. A mask acts as an air filter. A recent study found that virus particles can remain viable for up to 3 hours, which is plenty of time for the infection to spread long after the infected person is gone.

By essentially putting a filter over your mouth, wearing a mask limits the exposure of other people at the gym to those powerful aerosol droplets that could be carrying the virus.

2. New cleaning protocols

Are you ready to shred fat at the gym? We’re not talking about your body – we’re talking about the layer of fat around coronavirus cells that is destroyed by cleaning products.

Coronavirus particles are surrounded by a protective fat layer, which helps them survive on surfaces, but the soft protection of fat can be torn up by disinfectants and common cleaners.

That’s why you’re going to see more frequent cleaning in the gym by members and Team Members. You can do your part by thoroughly wiping down your equipment before and after use,and you’ll see Team Members consistently cleaning high-touch equipment and areas of the gym as well. All gyms will be well stocked with medical-grade sprays, wipes and disinfectants to make sure surfaces are clear of possible contaminants. Deep cleaning will occur daily —and some gyms will have cleaning intermissions, where the gym is closed for a short period of time for an extra mid-day deep cleaning.

Some gyms,including many Gold’s Gym locations,are implementing appliances like fogging machines and electrostatic sprayers, which use electrostatic electricity to bond positively charged disinfectants to negatively charged surfaces. Have you ever seen someone rub a balloon on their hair to make it stick? The electrostatic sprayer does that between cleaning products and what they’re being sprayed on.

3. A new check-in process

Many things could change about your gym’s check-in process after it reopens, from step-and-pull foot pedals on doors to touchless membership scan-ins. Your gym may stop accepting cash purchases and only accept credit cards that are on file. The reason for these changes? Hand hygiene.

You know you should be washing your hands, but do you know why? One study found that the coronavirus can live on surfaces for longer than you might think. It can survive on plastic for up to 72 hours and on glass for up to four days.

Every item you touch— from your gym membership card to that glass door — has the potential to transmit the virus to every person who touches it afterward. We touch our cellphones an average of 2,617 times per day. We touch our faces 23 times per hour. All that touching adds up to a lot of chances for exposure. (Limiting that exposure is another reason for updated cleaning protocols.)

So, for now, trainers and Team Members will give you air high-fives and the tried and true thumbs-up when you crush those reps. And you’ll see those same trainers and Team Members consistently cleaning high-touch areas and following other cleaning protocols.

4. More space to exercise

One of the biggest tools for fighting the coronavirus— physical distancing — will be coming to your gym in some form. Many states are changing the number of people allowed in spaces like retail stores, restaurants and movie theaters. Your gym will have its own guidelines to follow. Some states and cities are capping capacity at 25% or 50% of what the maximum occupancy was before. The idea is to spread people out.

Physical distancing procedures at gyms will vary. There might be limits on the number of people who can work out at one time, and your gym might use a reservation system or time slots to manage demand(especially for offerings like group classes). The equipment you can use may be spaced further apart, with every other machine off limits, and machines may go into rotation.

The United States adopted a 6-foot distancing guideline, but other countries have adopted different rules. The World Health Organization recommends at least 3 feet; the U.K. has a 2-meter (about 6.5 feet)guideline, and Italy’s is 1 meter. The bottom line: The further you are from other people, the safer you are.

5. Access to water coolers and locker rooms

Because certain surfaces are difficult to keep clean and are easily contaminated, you may see changes in your gym’s water fountain and locker room policies. Make sure you bring water from home or check with your gym before going,to see what their policy is.

The best approach for staying safe is to learn about your gym’s rules so you can prepare for your visit. Ask questions about these five topics so you’ll have the right mindset and equipment. Remember: Even if you’re working out 6 feet apart, you’re still getting stronger— and we’re all stronger together.

Find your nearest Gold’s Gym for more information.

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How to Be a Good Gym Citizen Now

Tue, 23 Jun 2020 15:18:06 GMT

The meaning of gym safety has evolved. Because of the coronavirus, the importance of healthy and sanitary behavior has been heightened — not just on the part of the Team Members, but gym-goers as well.

It’s one reason we updated our code of conduct for company-owned gyms, and it’s why everyone should consider their role in creating a safe gym culture. Call it being a good gym citizen or simply treating others with respect, but the more we give, the more we get.

Here are six new rules for being a good gym citizen and staying safe at the gym:

1. Don’t go to the gym if you’re feeling sick.

We know you want to get your workout in. We want that too. But if you’re coughing or have a fever, we want you to wait. Stay home. See a doctor. Feel better. Come back to the gym when you’re ready and help keep infections down.

2. Keep your distance.

Working out the right way will make you sweat and breathe hard. That’s why it’s important to keep at least 6 feet away in order to not breathe on your neighbors. Some states are minimizing occupancy in order to promote distancing; other states are requiring more distance. Know the rules and follow them so everyone feels comfortable.

3. Check your body contact.

Be mindful of everyone’s personal space. Instead of giving high-fives and fist bumps, use words of encouragement and avoid touching each other.

4. Read the signs. Follow them.

You know the section of the gym with the “closed” sign? Or the machine that is marked for being out of use for physical distancing? Those messages are for everyone — including you. The gym staff is working hard to keep things clean and usable. Let’s follow directions so we can all benefit.

5. Clean your equipment.

You know what feels good? Coming to a machine that’s clean and ready to use. Take a minute to wipe down your equipment every time you finish. Throw your trash away in designated areas. Put things back where you found them. And the next time someone comes to the machine, they’ll feel good too.

6. Be patient. We’re in this together.

Many gyms have introduced limited hours or special cleaning breaks. Any inconveniences with these changes aren’t personal — gyms are trying to keep all their members safe and allow ample time for cleaning and restocking of supplies while giving access to as many members as possible. So let’s all take a deep breath, be patient and come back stronger together.

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Gold’s Gym Introduces Scalable Footprint Franchise Model

Thu, 11 Jun 2020 18:42:12 GMT

DALLAS, June 11, 2020 — Gold’s Gym, the world’s trusted fitness authority, has expanded its franchise opportunities to now include a scalable footprint model. This model will offer prospective franchisees the opportunity to invest in ownership of a full-service, full-amenity gym outside a more typical “big box” model.

“As we continue evolving our 55-year-old brand to offer the best and safest fitness experience possible, we are simultaneously looking to enhance our approach to global franchise development to offer more opportunities for people to take control of their destinies through Gold’s Gym ownership,” said Gold’s Gym President and CEO Adam Zeitsiff. “The new scalable footprint model is designed to not only maximize flexibility by giving franchisees more affordable investment options, but also to deliver high-quality fitness centers to geographic regions with limited space to build.”

The new scalable footprint model makes the Gold’s Gym ownership opportunity attractive to prospective franchisees within a lower investment range of $1.5 – $2.5 million, as opposed to the larger footprint model’s range of $2.5 – $5 million. The scalable footprint model – starting at 10,000 square feet – is strategically designed to serve as a full-service Gold’s Gym with amenities including:

State-of-the-art cardio and strength equipment
Locker rooms
Personal training
Group exercise classes
Kids Club

In addition to these standard amenities, scalable franchise spaces 15,000-square-feet or larger can accommodate GOLD’S STUDIO^® – the brand’s unique training community with boutique-style group fitness programs like GOLD’S FIT^®, GOLD’S BURN™, and GOLD’S CYCLE™ – as well as a recovery area. In the 10,000-square-foot scalable footprint model, franchisees will have the option to include a hybrid functional training space that can serve as an area for group fitness with GOLD’S FIT^®.

“After putting a significant amount of time and research into this, we feel now is the best time to begin developing our world-class facilities in this more scalable fashion,” said Craig Sherwood, Gold’s Gym’s Chief Development Officer. “I’m excited to connect with both current and potential franchisees to share how this new model is made for the future of the fitness industry, providing full-service amenities with added financial and regional benefits.”

Gold’s Gym is currently seeking potential investors interested in its scalable footprint opportunity in areas where this flexible model would be ideal for available commercial space and the community.

For more details about the Gold’s Gym scalable footprint franchise opportunity, visit https://franchising.goldsgym.com/footprints-costs/, or contact Global Franchise Development Manager Jeanna Beth Graves at JBGraves@goldsgym.com.

About Gold’s Gym
Gold’s Gym has been the world’s trusted fitness authority since 1965. From its beginning as a small gym in Venice, California, Gold’s Gym has grown into a global icon with nearly 700 locations in 29 countries. Featuring personalized transformation plans, state-of-the-art equipment, certified personal trainers, a diverse group exercise program and a supportive, motivating environment, Gold’s Gym delivers the most dynamic fitness experience in the industry. The Gold’s Gym experience recently expanded to include GOLD’S STUDIO® – which gives members access to boutique-style classes like GOLD’S FIT®, GOLD’S BURN™ and GOLD’S CYCLE™, all under the same roof – along with GOLD’S AMP™, the first digital personal training app from a brick-and-mortar gym. More than a gym, Gold’s Gym combines coaching, community and more than 50 years of fitness expertise to help people around the world achieve their potential through fitness. For more information, visit www.goldsgym.com or follow Gold’s Gym on Facebook, Instagram and Twitter.

SOURCE Gold’s Gym
Related Links

http://www.goldsgym.com

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3 Steps to Build a Healthy Immune System

Tue, 09 Jun 2020 15:25:26 GMT

The immune system is your body’s defense against sickness. It’s responsible for detecting and regulating your body’s response to germs such as bacteria and viruses. Before the Coronavirus pandemic, you could think of maintaining a strong immune system as something to do for yourself to stay healthy. Now, after the Coronavirus has turned so many countries upside down, we can see how connected our individual immune systems are.

In one study, researchers studied twins to see whether our immune systems are genetically handed to us or created by our environment, habits, and exposure. They found that identical twins, who have the same genome, have very different immune systems based on things like diet and life experiences.

“Before, we couldn’t see the immediate public consequence of bad hygiene and personal health,” says Gold’s Gym Wellness Director Connie Cheng. But now we know why washing our hands is so important. It’s not just a matter of keeping yourself clean. “The consequence is not just your own health, but other people’s, too. So, you have a duty not just to yourself but also to society to do these things now.” In this way, boosting your own immunity helps others — and if they do the same, it helps you, too.

So it’s time to get back to the basics. Wellness isn’t just something to focus on for yourself — it’s also for your loved ones, your neighbors and your community. That involves developing healthy ways of eating, sleeping and minimizing stress. Here are three habits that can become major immune system boosters.

1. Get your nutrients from food.

Researchers are now calling the gut “the second brain” because of the way it produces hormones and biological responses. For example, certain cells in the lining of your gut create some of the antibodies for your immune system, and antibodies are what responds to anything foreign detected in your body.

Good nutrition helps keep your gut healthy enough for a ready antibody response, which helps your immune system work at an optimal level. This requires getting the nutrients you need through food. And it’s like going to the gym: Working out really hard once in a while will not achieve the same results as consistent habits.

“If you’re only going to eat these nutrients when you’re sick, they won’t do much,” says Cheng. “But if you are treating this like a daily medication and having a variety of these foods, that’s where the effects compound over time.”

Here are our recommendations for foods that boost the immune system:

Zinc and selenium: nuts, seeds, tahini, beans, hummus, tofu, whole grains
Vitamin D: salmon, mushrooms, tofu, fortified dairy or dairy substitutes (check the label)
Vitamin A: carrots, mangos, papaya, sweet potato, cooked tomatoes
Vitamin C: strawberries, blackberries, kiwi, oranges, bell peppers, parsley, kale
Prebiotics/probiotics: high-fiber foods such as vegetables, legumes, and whole grains; dairy substitutes with live cultures; and other fermented foods (yogurt, kimchi, sauerkraut, miso, natto, tempeh)

“Try to include a couple of these nutrient sources at each meal,” says Cheng. “It’s about variety.” For example, throw some parsley on top of your chicken dish. Add sunflower seeds to your salad. Getting an enormous amount of these foods at one time won’t necessarily increase immunity, but you can build it up over time by consistently sprinkling them into your meals throughout the week.

2.Get enough sleep.

We know from scientific studies that sleepless nights can reduce your cellular immune responses, which could increase your susceptibility to disease.

Some researchers are finding that sleep quality and chronic sleep deprivation may impact the effectiveness of the flu vaccine. Like good nutrition, good sleep habits compound over time. A good night’s sleep can even help your exercise performance.

“Tonight alone might not matter if I don’t get good sleep,” says Cheng, “but if it’s a collection of sleepless nights, then the negative consequences compound down the road.”

The recommendation: 7 to 8 hours of sleep per night.

There are many ways to improve your sleep, including stretching beforehand and banning your cellphone from the bedroom.

If a full night’s sleep is not possible, as a backup strategy, take a 30-minute nap twice a day, one in the morning and one in the afternoon. This will help decrease stress and reduce the negative effects on the immune system.

3. Reduce your stress.

The science is clear: When you are stressed at work or by circumstances around you, your body increases its cortisol response, which decreases the amount of white blood cells and lowers your ability to fight off infection.

“What stresses people out right now is that they see all the havoc around them,” says Cheng. “They see people dying and suffering, and they don’t know what to do about it.”

The recommendation: Create daily stress-reduction strategies and use them as if they were prescribed medicines. These include:
- Deep-breathing breaks
- Meditation
- Walks
- Exercise

Be sure to adhere to physical distancing rules when you are exercising. Preserving space around you minimizes exposure to pathogens and can help slow the spread of the Coronavirus in your community.

Many digital options for strength and cardio workouts are available that allow for social distancing: Try GOLD’S AMP™ our digital personal training app, or Gold’s Gym Anywhere, our on-demand streaming workouts from Gold’s Gym experts.

The key for your personal immunity, says Cheng, is to develop habits and stick with them over time. “What can we do to help our world right now?” she asks. “These suggestions might seem like they’re just for us. But keeping our immune systems strong is what we can do. And it’s not just for ourselves. It’s for the whole world.”

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Gold’s Gym Names 2020 Winners In Its Annual 12-Week Challenge

Tue, 09 Jun 2020 14:05:39 GMT

DALLAS, June 9, 2020 /PRNewswire/ — Gold’s Gym, the world’s trusted fitness authority, has selected 30 national winners in the annual Gold’s Gym Challenge, its signature 12-week body transformation competition offered exclusively to Gold’s Gym members. These Gold’s Gym Challenge national winners received a total of $100,000 in cash prizes for their incredible and inspiring results.

Starting in January, thousands of participants from across the country competed in five age categories ranging from 18 to 60+ as part of their Gold’s Gym Challenge journeys. Over the course of 12 weeks, and despite the coronavirus pandemic, participants worked to make changes in their lives to improve their physical fitness and overall health while reaching new levels of inner and outer strength. While gyms were temporarily closed, participants were provided free digital fitness solutions to continue working out at home – including premium access to the GOLD’S AMP™ digital personal training app, which was offered free through May 31, and free on-demand video workouts from around the world at www.goldsgym.com/anywhere.

Participants shared their success stories at the local level, with local finalists advancing to the national level. A panel of experts selected the national winners in each age group, plus two overall winners (one male and one female), using criteria such as fitness results achieved, total weight lost, muscle tone gained, personal essays and overall physical transformations. A full list of all the winners can be viewed here.

“The Gold’s Gym Challenge has always showcased the personal drive and perseverance that Gold’s Gym members have, and even more so this year considering the added difficulties brought on by the coronavirus pandemic. We congratulate all of our 2020 participants on their amazing achievements,” said Gold’s Gym President and CEO Adam Zeitsiff. “The Gold’s Gym Challenge is about so much more than losing weight. We know everyone who participated is inspiring others to become healthier and stronger versions of themselves.”

National Male Overall Winner Drew Key, 62, of the Lawrenceville, Georgia, Gold’s Gym, realized early on as a child in the foster care system that he wanted to do something special and be someone special. As a kid, he found his talents through playing and excelling at football and basketball. Inspired by previous Gold’s Gym Challenge winners, Key and his wife joined the challenge with a new mission: to serve as ambassadors for good mental and physical health.

“The Gold’s Challenge has afforded me an opportunity to reflect on my childhood and the challenges, individuals and accomplishments which have shaped me,” he said. “I am passionate in my desire to encourage others to transform their lifestyle because I want them to feel good and full of life.”

At the end of the challenge, Key maintained his starting weight of 186 pounds, but transformed his body composition, taking his body fat percentage from 22% to 12% and shrinking his waist almost 7 inches.

National Female Overall Winner Rachel Tempia, 31, of the Hamilton Mill, Georgia, Gold’s Gym, almost didn’t join the Gold’s Gym Challenge due to insecurity. As a daily gymgoer whose progress had become stagnant, Tempia reached out to a Gold’s Gym trainer who pushed her and often believed in her more than she believed in herself.

“These past 12 weeks taught me so much about myself and about the ‘why’ in why I do this,” she said. “I never considered happiness to be a part of why I work out, but the biggest thing I have come to realize is that it is a result of me working out. Though I have struggled with depression badly in the past, a huge disease that runs through my family, I have not struggled with it once since finding my place in the gym.”

Tempia lost 27.6 pounds and a total of 28.5 inches across her waist, hips and right thigh.

The Gold’s Gym Challenge is a collaboration between Gold’s Gym and the Gold’s Gym Franchisee Association. 2020 Gold’s Gym Challenge sponsors included Optimum Nutrition, BSN, Isopure, A.B.B. , Lenny & Larry’s and Matrix Fitness.

About Gold’s Gym
Gold’s Gym has been the world’s trusted fitness authority since 1965. From its beginning as a small gym in Venice, California, Gold’s Gym has grown into a global icon with nearly 700 locations in 29 countries. Featuring personalized transformation plans, state-of-the-art equipment, certified personal trainers, a diverse group exercise program and a supportive, motivating environment, Gold’s Gym delivers the most dynamic fitness experience in the industry. The Gold’s Gym experience includes GOLD’S STUDIO® – which gives members access to boutique-style classes like GOLD’S FIT®, GOLD’S BURN™ and GOLD’S CYCLE™, all under one roof – along with GOLD’S AMP™, the first digital personal training app from a brick-and-mortar gym. More than a gym, Gold’s Gym combines coaching, community and more than 50 years of fitness expertise to help people around the world achieve their potential through fitness. For more information, visit www.goldsgym.com or follow Gold’s Gym on Facebook, Instagram and Twitter.

Media Contacts:
Ashley Lennington or Katie McKenzie
ashleyl@spmcommunications.com or katie@spmcommunications.com
817-329-3257

SOURCE: Gold’s Gym

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Our Commitment To Equality And Change

Fri, 05 Jun 2020 18:16:38 GMT

A message from Adam Zeitsiff, Gold’s Gym President and CEO.

Racism has no place in our gyms, our communities or in our country. At Gold’s Gym, we don’t care what color your skin is. We don’t care where you were born. We don’t care who you love. We care that you’re on a journey toward making fitness and wellness an important part of your life. Racism in any way, shape or form is not tolerated at Gold’s Gym.

Over the past week, I have taken time to stop, listen, think and educate myself. The deaths of George Floyd, Breonna Taylor and countless others has shone a much-needed spotlight on the systemic racism and patterns of social injustice impacting the lives of our friends, family and neighbors every day.

Black lives matter. Black lives are an important part of the Gold’s Gym family and the global fitness community. Gold’s Gym has always opened our doors for anyone who wants to be a part of our family. Now is the time to further open our hearts and minds and act as a brand to help spur change by:

Creating a diversity taskforce to examine our organization from a 360-degree view, to identify where we can strengthen our commitment to inclusion and acceptance and implement programs to do just that.
Engaging team members to understand their thoughts and feelings and asking for their ideas on the most important and active ways we can continue to fight for racial justice.
Identifying ways to better incorporate our longtime no-tolerance policy into our company mission, vision and values to explicitly and proudly state that people of any color, race, religion and orientation are always welcome here.
Creating a home on our website to share updates and progress on our commitment to diversity and inclusion.
Identifying local community organizations committed to eliminating racial inequality that need our support.

Change will not come overnight, and we pledge our long-term commitment to this fight. Inclusion and acceptance are at the core of who we are, and we know we are stronger together.

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PUMA x Gold’s Gym: Iconically Strong

Tue, 26 May 2020 16:07:12 GMT

BOSTON (May 27, 2020) – Global sports brand PUMA and Gold’s Gym, the world’s trusted fitness authority, have partnered to create a performance wear collection designed for working out anywhere with street-ready style and features.

Featured in the collection is the LQD CELL Hydra Gold’s Gym Shoe, which boasts a full-length LQD CELL stable-cushioned midsole. A premium rubber outsole supports any explosive movement, while aggressive lateral wrap-ups give extra stability.

Apparel-tech features power up the Gold’s Gym Unisex Tank, including a flock print with the iconic Gold’s Gym logo and removable patch at the front hem, along with dryCELL technology to keep the wearer dry and comfortable. The best gym hoodies never go out of style, and the Gold’s Gym Hoodie is no exception, with a relaxed silhouette, roomy sleeves, raw-edge detail and a vintage-inspired Gold’s Gym design.

The Gold’s Gym Bodysuit features an inner bra, elastic taping detail and bold center PUMA x Gold’s Gym logo graphic. Other pieces in the collection include cropped tops, tank tops and woven jackets and pants along with a gym bag and backpack.

The PUMA x Gold’s Gym Collection is now available at PUMA.com, goldsgear.com and participating Gold’s Gym Pro Shops starting today, May 27.

Media Contacts:

PUMA:
Alberto Turincio Smith, Global PR – alberto.turincio@puma.com

GOLD’S GYM:
Ashley Lennington, SPM Communications for Gold’s Gym – ashleyl@spmcommunications.com
Katie McKenzie, SPM Communications for Gold’s Gym – katie@spmcommunications.com
Telephone: 817-329-3257

About PUMA
PUMA is one of the world’s leading Sports Brands, designing, developing, selling and marketing footwear, apparel and accessories. For 70 years, PUMA has relentlessly pushed sport and culture forward by creating fast products for the world’s fastest athletes. PUMA offers performance and sport-inspired lifestyle products in categories such as Football, Running and Training, Basketball, Golf and Motorsports. It collaborates with renowned designers and brands to bring sport influences into street culture and fashion. The PUMA Group owns the brands PUMA, Cobra Golf and stichd. The company distributes its products in more than 120 countries, employs more than 13,000 people worldwide and is headquartered in Herzogenaurach/Germany. www.puma.com

About GOLD’S GYM
Gold’s Gym has been the world’s trusted fitness authority since 1965. From its beginning as a small gym in Venice, California, Gold’s Gym has grown into a global icon with nearly 700 locations in 29 countries. Featuring personalized transformation plans, state-of-the-art equipment, certified personal trainers, a diverse group exercise program and a supportive, motivating environment, Gold’s Gym delivers the most dynamic fitness experience in the industry. The Gold’s Gym experience recently expanded to include BOOTCAMP group training as well as GOLD’S STUDIO® – which gives members access to boutique-style classes like GOLD’S FIT®, GOLD’S BURN™ and GOLD’S CYCLE™, all under the same roof – along with GOLD’S AMP™, the first digital personal training app from a brick-and-mortar gym. More than a gym, Gold’s Gym combines coaching, community and more than 50 years of fitness expertise to help people around the world achieve their potential through fitness. For more information, visit www.goldsgym.com or follow Gold’s Gym on Facebook, Instagram and Twitter.

The post PUMA x Gold’s Gym: Iconically Strong appeared first on Gold's Gym.

Jump for Joy with This Leap Year HIIT Workout

Thu, 13 Feb 2020 04:24:22 GMT

Are you ready for a quantum leap in your fitness?

Celebrate Leap Year 2020 with this HIIT workout that you’ll want to do a lot more often than every four years.

This quick workout takes less than 20 minutes and can be done almost anywhere. You’ve got two goals:

Maximize your calorie burn
Train your fitness for more intensity

High Intensity Interval Training (HIIT) maximizes your calorie burn by keeping your heart rate high enough during the workout that your body burns calories long after you’re done exercising. This cardio benefit comes from Excess Post-Exercise Oxygen Consumption (EPOC) — what we call afterburn.

This workout pushes your upper body, lower body and core with high intensity so you get the benefits of high-performing cardio with an all-over body benefit that’ll make you jump for joy.

Leap For Leap Day workout:

Warm Up Movements:

1. Air Squats
Start with your feet shoulder width apart, toes facing forward or slightly turned out. Make sure that your core is braced, chest up, eyes forward. Start by lowering your butt to knee height (or below if comfortable), your knees should track over toes. Drive through your feet to return to standing position.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds.

2. Push-ups

Start with your hands on the floor outsides of your chest, fingers forward, elbows inward to 45 degrees. Your feet should be hip width apart, core tight, and be sure to squeeze your glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Begin to lower your chest to floor, and then push through your hands to lift your upper body back to starting position.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds

3. Mountain Climbers

Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Alternate driving one knee in towards your chest at a time, extending that same leg, and then switching to the other side and repeating.

The goal: Perform the move for 30 seconds, rest for 15 seconds.

4. Backward Stepping Lunges

Begin with your feet hip width apart, toes facing forward. Be sure your core is braced, chest up, eyes forward. Take a long step backwards balance your weight on the ball and toes of that foot. Bend both knees to lower body towards the floor, and then drive through your front foot to move up and forward to return to starting position. Alternate between sides and repeat.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds.

5. Mobility Mountain Climbers

Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Alternate jumping one foot towards the outside of the hand on the same side by driving your knee outside of the elbow. Jump that foot back to starting position, and then switch to the other side and repeat

The goal: Perform the move for 30 seconds, and then rest for 60 seconds before transitioning into Combo #1 of the workout.

Circuit #1 Movements:

1. Squat Jumps

Start with your feet shoulder width apart, toes facing forward or slightly turned out. Your core should be braced, chest up, eyes forward. Lower butt to knee height (or below if comfortable), knees track over toes, arms swing behind you. Drive through your feet, extend through ankles, knees, and hips to move upward. Swing arms forward to help lift upward. Land toes to heels, and with bent knees to absorb the impact and go immediately into the next rep.

The goal: Complete as many reps as possible within 30 seconds, and then rest for 15 seconds.

2. Plyo Push-ups

From a plank position- hands outsides of chest, fingers forward, elbows inward to 45 degrees. Your feet hip width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Lower chest to floor, and then explosively push the floor away to jump your hands and upper body off the floor. Land fingers to palm, and with bent elbows to absorb the impact and go immediately into the next rep

The goal: Complete as many reps as possible within 30 seconds, and then rest for 15 seconds.

4. Kick outs

Hands on the floor, stacked under elbows and shoulders, fingers forward. Feet hip width apart, core tight, squeeze glutes. Eyes down, long, flat back in a straight line from your head to your heels. Jump both knees in towards your elbows at the same time, land toes on the ground. Forcefully kick both heels backwards to starting position, and then immediately go into the next rep

The goal: Complete as many reps as possible within 30 seconds, rest for 15 seconds, and then start back at the top with squat jumps to repeat the moves for another round.

Circuit #2 Movements:

1. Jumping Lunges

Feet hip width apart, toes facing forward. Core braced, chest up, eyes forward. Take a long backwards step and balance your weight on the ball and toes of that foot. Bend both knees to lower your body towards the floor and swing your arms behind you. Jump by driving through your front foot and back leg, and swing your arms forward to lift you up. Switch legs in mid-air and land with bent knees to absorb the impact and go immediately into the next rep

The goal: Complete as many reps as possible within 30 seconds, and then rest for 15 seconds

2. Bolt Push-up

Start in push-up position: Hands on the floor outsides of chest, fingers forward, elbows inward to 45 degrees. Feet hip width apart, core tight, squeeze glutes. Eyes down, long, flat back in a straight line from your head to your heels.Bend your knees and push hips back towards your heels into a loaded position. Pull your upper body forwards to the floor into a low push-up by squeezing your shoulder blades and elbows close together

The goal: Complete as many reps as possible within 30 seconds, and then rest for 15 seconds.

3. Dual Leg Mountain Climbers
Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip width apart, core tight, squeeze glutes. Eyes down, long, flat back in a straight line from your head to your heels. Alternate jumping both feet towards the outside of one hand at a time by driving both knees outside of the elbow and rotating your torso. Jump feet back and rotate torso to starting position, and then switch to the other side and repeat

The goal: Complete as many reps as possible within 30 seconds, rest for 15 seconds, and then start back at the top with jumping lunges to repeat the moves for another round.

Here is the complete sequence:

Warm-Up

0:00 Air Squats

0:30 Rest

0:45 Push-ups

1:15 Rest

1:30 Mountain Climbers

2:00 Rest

2:15 Backward stepping lunge

2:45 Rest

3:00 Push-ups

3:30 Rest

3:45 Mobility Mountain Climbers

4:15 Rest – 1 Minute

Circuit#1, Round 1

5:15 Squat Jumps

5:45 Rest

6:00 Plyo Push-ups

6:30 Rest

6:45 Kick Outs

7:15 Rest

Circuit#1, Round 1

7:30 Squat Jumps

8:00 Rest

8:15 Plyo Push-ups

8:45 Rest

9:00 Kick Outs

9:30 Rest – 1 Minute

Circuit#2, Round 1

10:30 Jumping lunges

11:00 Rest

11:15 Bolt Push-ups

11:45 Rest

12:00 Dual Leg Mountain Climbers

12:30 Rest

Circuit#2, Round 2

12:45 Jumping Lunges

13:15 Rest

13:30 Bolt Push-ups

14:00 Rest

14:15 Dual Leg Mountain Climbers

14:45 End of workout. Congratulations!

Join us at participating Gold’s Gym for free workouts on Leap Day, Saturday February 29th 2020! Click here for more information. See you at the gym.

More from our experts:

Your 25-Minute Lunch Break Workout
This Weight Plate Workout Goes Beyond the Barbell
One Workout for Total Body Fat Burn

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31-Day Fitness Calendar

Tue, 24 Dec 2019 00:48:22 GMT

Start the new year off right with our 31 Day Fitness Calendar. Our simple and effective plan features five basic movements including:

Squats
Push-Ups
Burpees
Lunges
Plank Hold

For the next 31 days, complete 6 reps on Day 1 and then add 2 reps per exercise day based on the movements for that day. Take advantage of the active recovery and rest days by incorporating GOLD’S AMP™, our digital personal training app.

Be sure to track your progress by sharing on social media. Tag @goldsgym and use hashtag #ChangeIsStrong during the next 31 days.

Squat:

Start with your feet shoulder-width apart and toes slightly turned out. Bend your knees, lowering your hips until they’re between your knees or as low as you can go while keeping your back as upright as possible.

Push-Ups
Get in plank position on all fours from either your knees or your toes depending on your comfort level. With hands directly below your shoulders and body straight, lower your body until your chest touches the floor. Press up from the floor until your arms are straight.

Burpees

With your legs shoulder width apart, squat into a crouch position. Kick feet your behind you, then bring your chest to the floor. Bounce back into crouch position and stand up.

Lunges:

From a standing position with feet hip width apart, begin the exercise by taking a big step straight back and then lower your back knee toward the floor until both legs form a 90-degree angle at the knee. Repeat on the opposite leg.

Plank Hold:
Step your right foot back to meet your left. Hold yourself up in a high push-up stance, with your arms perpendicular to the floor, your back straight and your hips up (not sagging toward the floor).

NEW YEAR’S SPECIAL OFFER | JOIN NOW FOR $1

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