Gold's Gym has brought together the best knowledge and expertise from across its global network of over 600 gyms in 40 states and 30 countries since 1965 to create the Gold's Gym Fitness Institute as the world's leading "think tank" on health and fitness issues. The health of the nation has taken center stage. Americans are looking for the Gold's Gym Fitness Institute and credible health and fitness information. The Gold's Gym Fitness Institute delivers the most in-depth, cutting-edge health and fitness details available from information on the national obesity crisis, to detailed exercise tips, to Congress' efforts to improve physical education in schools. To provide expert health and fitness advices to improve the overall quality of life for their members, Gold's Gym Fitness Institute Members work closely with Gold's Gym's national partners including the American Association of Retired Persons (AARP), American Diabetes Association (ADA), U.S. House of Representatives and Disney.

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The Gold's Gym Fitness Institute is a one-stop resource for experts in the following areas:

• Strength Training/Cardio
• Diet and Nutrition
• Group Exercise - the latest in Spin, Yoga, Pilates and more!
• Fitness Related Medical Information
• Obesity
• Sports Psychology
• Stretching/ Yoga
• Celebrity Training - the latest Hollywood trends
• Sports Training
• Senior Fitness
• Youth Fitness
• Pre and Post Natal
• Motivation
• Diabetes

Workout Tips

Screenshot of Health and Fitness page of www.goldsgym.com

• The Power of Plyometrics: Just 20 minutes of explosive high-intensity exercise will turn your body into a powerful calorie-burning machine.
• The Most Important Workout You'll Ever Do: A strong core is critical for everything from running and lifting to rocking a bathing suit. Find out how to sculpt yours now!
• The Ghosts of Fitness Past, Present and Future: They take a look back at some of the biggest - and weirdest - diet and exercise trends of the past decade. Plus, their experts weigh in on what's next.
• Your Personal Cycling Coach: Train for a bike event with a workout plan designed just for you.
• More Love, Less Handles-Couples Edition: You do not need to get on the psychologist's couch to improve your relationship; you need to get off it - and into the nearest Gold's Gym.
• The New Year's Resolution Builder: Looking for a surefire way to stick to your New Year's resolution? They have an app for that.
• The Gold's Gym 12 Days of Fitness Workout: Between the parties and the family meals and the cookies at the office, it is hard to keep weight off around the holidays. But if you try their fun, 12 Days of Fitness Workout you'll be sure to stay on track just in time for your New Year's resolution.
• Train Like a Celebrity: Get an A-list workout with these tips from their trainers to the stars!
• Tired or Torn?: Gold's Gym Fitness Institute orthopedist Evan Ekman decodes common workout pains so you can tell the difference between "Ow!" and "Out for a month."
• 'Back' to School-Pop quiz: Which body part stabilizes the entire body is the key to strong abs and, when flexible and strong, can prevent aches, stiffness and chronic pain? Here is a hint: Turn around. That's right, their trainers will show you how to get yours on the honor roll.

For more workout tips, visit at Gold's gym.

Training Tips

Step 1: Get In The Mindset

First of all you need to get motivated, without thinking your shape, according to Anthony Ferguson, Fitness Manager for Gold's Gym North Roanoke. "The most disheartening thing to see is when someone feels defeated and just comes into the gym and goes through the motions." Even top-notch athletes move violently with inspiration, and lazy workouts can be both dangerous and ineffective. So surround yourself with like-minded and hard-working contemporaries who will push you. The benefit of having a personal trainer is having that coach to push you to constantly challenge and better yourself.

Step 2: Perfect Your Plan

Failing to plan is like planning to fail, Ferguson said, "That was a big part of what serving in the United States Marine Corps taught me and it applies to training in a big way. You need a clearly defined plan to achieve any goal or compete in any sporting event." What days are you going to train? What do you need to do to achieve the results you want? What will your workouts consist of? These are all questions to ask when planning your training plan and where a trainer or coach can really help you stay on track. A great example is their Competition Prep Program for the bodybuilding and figure competitions in the Commonwealth Games.

Step 3: Eat And Drink Like An Athlete

According to staff nutritionist of Gold's gym Ryan Munsey, "You can't out-train a bad diet." These tips are listed as his Top 3 nutrition rules for athletes, which are as follows:

• Eat for performance, not pleasure...Get plenty of quality nutrients rather than empty calories.
• Limit processed foods and avoid trans fats to keep your body running like a well-oiled machine.
• Drink more WATER! Not soda, tea, Red Bull, or Monster, but WATER. Shoot for 0.5 ounces per pound of bodyweight. (a 200 pound man should get 100 ounces per day)

Customized meal planning and nutrition services are offered at Gold's Gym North Roanoke by Ryan. Contact him at munseyryan@gmail.com for more information.

Step 3: Strengthen Your Core

A body with big legs, big biceps, and a weak core will break down. "You can't build muscle on a body that's out of whack," said by Ferguson. In order to minimize the risk of injury, exhaustion and asymmetry, you have to make stronger your core muscles and build a strong foundation. Personal trainers of Gold's gym can work with you on core training to strengthen your body and improve performance.

Step 4: Be Ready For Anything

Sports and conditioning specialists of Gold's gym suggest incorporating quick changes in direction into your movement training, because life is not all forward and backward (like it is on a treadmill). Athletes from all sports can benefit from training speed, direction changes, explosive power, and agility, all key elements of Gold's gym Training Ground program for athletes. This program is completely customizable for every athlete from every sport at every level and is offered exclusively from Gold's Gym North Roanoke.

Step 5: Keep It Interesting

Don't be afraid to be creative to keep frustration and boredom at bay. Try adding yoga or pilates into your routine for core strength and cross-training. Work with a personal trainer to develop a new routine to keep your body challenged. So mix up your routine if you find yourself dreading a workout.

Step 6: Stay Motivated

Athletes love stats, and Ferguson suggests keeping track of your progress wherever possible. Numbers are great for goal setting and not just for push-ups and pounds lifted. Having regular assessments for pounds and inches lost or body fat changes are a huge part of staying motivated and achieving goals for all of their clients. If you are training for a sport or certain event, then set goals on the things you want to improve and check your progress regularly.

FITNESS TIPS

• Define your goal. Have a "plan" of what you are setting out to accomplish so that you maintain perseverance and dedication. Write it down and look at it for inspiration.
• Be true to yourself. Believe in your abilities and know that you are capable of accomplishing your goals.
• Dare to try something different - add intervals to your training, up the intensity, buy a heart-rate monitor, take a new aerobics class, dance!
• Let the music play. Download your favorite songs to keep you motivated, happy, and free from boredom.
• Breathe. Deep breathing is relaxing, empowering, and allows you to re-focus, and energize your body.
• Stay positive! Give yourself compliments rather than finding faults.
• Empower yourself with knowledge. Learn about your options and make choices that will help you reach your fitness goals.
• Eat right! Don't "diet". Take vitamins and drink water.
• Define your fitness personality. Find a fitness routine that you enjoy and look forward to doing. This enables you to stick to it more effectively.
• Sleep.
• Keep a journal of your trials and tribulations.
• Reward yourself for your hard work. Get a pedicure for those aching feet. Sorry, cheeseburgers and fries don't count!
• Try, try again. If you stray from your goal, then get back on track and keep moving without self-punishment.
• Find support, and get feedback from an educated resource. Constructive criticism can help you gain a new perspective.
• Show up. Be there physically, and the rest will happen naturally.

Contact Information:

For any queries, call Gold's Gym Director of Communications, Dave Reiseman, at 214-296-5062 or Shaun Leavy at 201.964.2427.

Source: http://www.goldsgym.com/healthy/workout.php

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