Posts tagged with "golds gym"

Melissa Alcantara: 3 Tips To Avoid “The Fitness Cliff”

To keep people motivated, celebrity trainer and Gold’s Gym Member, Melissa Alcantara is sharing (3) expert tips to avoid what Gold’s calls “the fitness cliff,” when New Year’s resolutions dramatically drop after nine weeks and new gym member attendance falls 50%.

1) STOP TRYING TO “TONE”. Humans can either build muscles or lose fat. In addition, extremely low levels of fat are not only unsustainable, but they’re straight up unhealthy and can cause serious damage to your body. Ladies! If you want to have nice tight arms, a round butt, and good posture then you MUST lift weights and eat real food.

2) EAT YOUR CARBS! You NEED carbs, healthy carbs that is. Our bodies are designed to draw energy from carbs, but carbs from quinoa vs carbs from donuts are dramatically different. So, most people need a moderate ratio of carbs to protein–something like 40% of your daily intake coming from protein and 40% from carbs, the remaining 20% from healthy fats–and hardly anyone needs to have an extremely low to non-existent carb intake daily. Again, eating healthy carbs will help you lose non-essential fat, but processed carbs are no bueno.

3) MOTIVATION IS COOL, BUT HABITS ARE COOLER.  There’s nothing more rewarding than overcoming your own ‘resistance’; you know that little voice that tells you you’re too tired or you can just do it tomorrow and my favorite: you’re just too “busy.” I have learned that motivation is great to get you moving initially, and to help you push through the plateaus; we all need a little motivation here and there, But what’s waaay greater and more effective for staying on track is weaving fitness into habits that fit into your life. You see, you can’t make it an option, options become excuses and that’s not the kind of habit you want to form, is it? Would you not brush your teeth every day? Or take a shower? You need to show up every single day and do what you’re supposed to do, whether you want to or not. I promise you that motivation will be 100000% stronger when you are also consistent about showing up.

3 Transformation Tips From Gold’s Gym Fitness Influencer

1 Set Micro Goals: Break your large goals into smaller steps. If you’d ultimately like to lose 100 pounds, start 10. If you’d like to cut out sugar, cut it out at a few meals first. If you’d like to make it in the gym 5/6 days a week over the next year, focus on making it 5/6 a week for the next month. Not only do micro-goals make your larger goals more manageable, they also give you a psychological confidence boost by achieving them.

2 Don’t Over Complicate Things: There’s keto, cardio timing, CrossFit, paleo, HIIT, classes, Powerlifting, gluten free, bodybuilding, macro counting… there are a million different buzz words in the fitness industry. Keep it simple when you’re starting out.

3 Focus on the FOUR Pillars:  There are four pillars – nutrition, physical activity, sleep, and stress. Focus on eating a nutrient rich diet that puts you in a caloric deficit (and drinking about a gallon of water), moving more than you normally would through exercise or activity, getting better, longer sleeps, and making efforts to reduce your stress. As you move closer to your goals and get a handle on those four basic tenants, you can start to focus on other variables. Nail the basics.  THEN upgrade

​#SWOLEMATE

Fitness Expert Shares Benefits of Working Out with Your Sweetheart

We all know that exercise is good for you, but did you know that it can actually improve your relationship? Working out with a sweetheart has more benefits than you may realize. By becoming your honey’s swolemate, you will find a renewed emotional bond, attractiveness, and confidence.

When my husband and I started dating, he asked me to go with him to the gym to “spot” him.  Spot?! What does that even mean? Although today I am a personal trainer, back then my workout experience was limited to phys-ed in high school, and a yoga class that I went to once and hated. Danny however, was a gym regular and I was very intimidated at the idea of trying to appear like I knew anything about working out.  He obviously worked heavier weights, focused on different muscles and I was more of a cardio girl back in those days. I actually didn’t like weight lifting, but I went along because it was our time together. 

I noticed that there was something different about doing a physical activity together as compared to sitting watching a movie.      

Although any friend or loved one can be your swolemate, there is a double benefit if it is your significant other.  Here are just a few of the benefits:

1. It increases your emotional bond.  When you workout next to someone else, your body naturally tries to sync with the other person’s level of physical activity. As long as both people feel safe, their brainwaves, heartbeat and energy will begin to vibrate at the same frequency.

2. It makes you physically more attracted to each other. Want to appear more attractive in the eye of your honey?  The physiological effects of exercise mirror the same effects of romantic attraction: sweaty palms, increased heart rate, shortness of breath, and a rush of feel-good hormones. You can use these wonderful benefits to your advantage by scheduling date night at the gym.

3. It boosts the results of your workout and improves your confidence. Because humans are social creatures, the mere act of being in the presence of someone increases your effort and ability to do an activity. You may not be doing the exact workout but his/her presence boosts your energy and you get a better workout. 

Not only do Danny and I work out together regularly, we teach couples and families how to stay fit together with a program we created call the Yoke Training System. Over the years Danny and I have tried swing dancing, evening walks, traditional gym workouts and even yoga classes (yes, I went back!). We may not always like the same activity but we give it a try until we find something we enjoy and fits into our current life’s agenda. The greatest thing you can do is stop worrying about weight loss and waistline and just have fun with your special swolemate. 
 

 ABOUT DANNY & DENISE LOCSIN:

 

Husband and wife team Danny and Denise Locsin are fitness experts that specialize in relationship and family exercise. They are the creators of the Yokebar, which has been described as the ultimate family exercise program. As a busy mother of four, Denise wanted something that was high intensity, but also safe and easy to set up. Finding a system that could adapt to a variety of fitness needs and ability levels was challenging. The requirements became even broader when Danny injured himself and was forced to give up his usual exercise routine.

 

After much scientific research and testing, Yokebar was born. Today, Danny and Denise train people in the Yoke Training System and also are the founders of Hi5 Produce, a leading corporate produce delivery service located in the Silicon Valley.

For More Information Visit: http://yokebar.com