Exercise Programs & Daily Exercise Workouts

Gym Exercises, Toning Exercises, Aerobic Exercise & Daily Workouts

Transitioning your exercise routines through the changing seasons doesn't have to be an uncomfortable process when you follow these tips in conjunction with the advice from fitness guru and top chef Robert Irvine. Before tackling your exercise programs outdoors in cold weather, don't just focus on the temperature, but check the wind chill and the weather forecast for the next few hours, recommends the fitness experts at the Mayo Clinic. State-of-the-art exercise equipment, fitness facilities, and challenging and fun group workouts at the Gold's Gym near you have never looked so enticing when it's 10 or 100 degrees outside, or when you don't feel like dealing with windstorms, sleet or 90% humidity. If you're involved in daily exercise routines for a specific training plan and weather interrupts these plans, consider teaming up with a Gold's Gym personal trainer to get you back on track.

Kick-Start Your End-of-Summer Fitness

Celebrity chef Robert Irvine dishes on what to eat, where to work out and how to stay motivated as summer transitions into fall.

Unknown-1Robert Irvine, a celebrity chef and a frequent figure on the Food Network, knows food. The 49-year-old British Royal Navy veteran who Men’s Fitness named one of the 25 Fittest Guys in America in 2007 also knows working out. In his new book, Fit Fuel: A Chef’s Guide to Eating Well, Getting Fit, and Living Your Best Life, Irvine combines his two passions into useful and actionable advice that will get you off the couch and feeling great.

One of the nice things about summer is that hopefully you’ve had a chance to travel a bit. The beach, maybe. Or a family vacation. But it can be hard to keep working out while you’re on the road. The good news is that even without access to weights or training equipment, there are plenty of exercises you can do that use your body weight as resistance. “I like the diamond pushup, with your hands together in the center as opposed to shoulder-width apart, side plank lifts, bodyweight squats, wall sits, and alternating and lateral lunges for quick no-equipment workouts,” Irvine says.

Remember that no matter where you are or how limited you may be on space or equipment, you can always manage to get in a cardio workout. If it’s getting too cold to hit the road for a jog, consider in-place cardio like jumping jacks or jumping rope. “I try to hit four exercises per body part, with 20 minutes of cardio to get a full aerobic, fat-burning workout,” Irvine says.

UnknownWhen it comes to food, our celebrity chef says that “we can enhance the nutritional value of every meal we eat, regardless of the season, by substituting more nutritious ingredients for their everyday counterparts.” He suggests clean carbs, such as sweet potatoes, quinoa and brown rice, which are always available, as are lean proteins, such as chicken and turkey. Be on the lookout for healthy fats such as extra-virgin olive oil or Irvine’s personal favorite, grape seed oil—which will always enhance the nutritional quality of your food. Summer’s a great time to get the freshest of fresh veggies like broccoli and tomatoes, but fibrous vegetables like kale and spinach will always be the most nutrient-dense foods in your diet, and there will never be a time in the year or in your lifetime when they will not be a critical component of a healthy lifestyle.

But what if you’ve had a successful summer working out, and you’re getting a little tired of your routine? Well, good news. “I always recommend that folks alternate their workout, even if it’s working,” Irvine says. “Your body will eventually require a new routine in order for you to maintain results, and it also helps us stay motivated when we have something different to look forward to in our workout from one day to the next.” For example, if you spent the summer running for 20 minutes and then lifting weights, consider switching it up with a spin class or Pilates practice. Or if classes aren’t your thing, consider stairs or the bike for your cardio. Indoor activities are especially good to experiment with in the fall and winter, when outdoor training is not always an option. It will keep things fresh during those challenging seasons so that you’re ready to hit the road again with the first sign of spring.

The most important thing, according to Irvine, is to focus on the long-term goals. “If your motivation is solely based on the daily results you see in the mirror, you’re just setting yourself up for failure,” he says. “Your motivation needs to be much deeper than that. It needs to be a big-picture understanding of and faith in how your healthy decisions are impacting your life inside and out.”

Sticking to your exercise routines and food plan throughout the year can be tough, especially as seasons change from cold to warm, warm to hot and hot to chilly. Master of exercise programs and celebrity chef Robert Irvine outlines several actionable suggestions, and here are a few more ideas to help transition your exercise workouts from season to season. Remember that the exercise equipment at your local Gold's Gym is available all year-round, and some Gold's gyms keep doors open late or 24-hours, so instead of jogging in the dark in winter, you can get plenty of well-lit aerobic exercise with our cardio machines. During sweltering days, get daily exercise inside at Gold's, and many gyms feature climate-controlled dedicated cycling, yoga and group exercise studios as well so you never have to deal with hot, humid, rainy, chilly or sleeting weather conditions.

When transitioning your exercise routines from season to season, it's important to keep a few tips in mind, and one thing to remember is that exercise includes all kinds of physical activity, including walking, hiking, skiing and swimming. Your exercise programs in warm weather can even include fun outdoor activities like geocaching (hunting for hidden treasure using GPS coordinates), note the fitness experts at WebMD. If you're not using exercise equipment indoors in a cool gym and you're working out outside in hot weather, keep an eye out for excessive sweating, dizziness or lightheadedness, muscle cramps and other symptoms of heat exhaustion, warn the doctors at the Mayo Clinic. If you're performing daily exercise outdoors in cold temperatures, be on the lookout for signs of hypothermia, and dress in removable, breathable and waterproof layers, such as wool fleece, instead of cotton fabrics.