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MIKE RYAN'S TIPS ON GYM ETIQUETTE08.25.2006 Now you too can be an expert on working out at the gym with the "top five tips" on gym etiquette from legendary trainer, Mike Ryan.
Ever wonder how people have come to know the social rules of life at the gym? Now you too can be an expert on working out at the gym with the "top five tips" on gym etiquette from legendary trainer, Mike Ryan, who has worked with the likes of the Rock, Edward Norton and Mickey Rourke.
Gym Equipment: Never assume that a piece of equipment is free. Ask how many people are currently using the equipment, and if there are already 3 people, start somewhere else and come back to that machine. "I tell my clients to always wipe the machine down with a gym towel before and after you use any piece of equipment," says Ryan.
Personal Space: This depends on the situation. Many group classes can get crowded, but it is always important to respect people's personal space.
Grunting: "Well, I am old school so grunting and breathing heavy are definitely a part of a great workout, but it is always important to respect other gym members," says Ryan. As a rule of thumb, if it can be heard on the other side of the gym, it's too loud.
Socializing at the Gym: Many people are turned off by being approached at the gym. Remember, the gym is a place for people to work towards their goals. If you really want to meet another member, a friendly hello and a simple wave can go a long way. Make a point of socializing with the person in the appropriate setting, like at the juice bar or outside the gym.
Spotting: Align your body in a manner that will allow you to aid the lifter without risk of injury to yourself. If you are in need of a spot, always ask someone who would be able to lift the weight, if needed, and always ask prior to starting the exercise.
SUCCESS STORY08.22.2006 RANDY KRAUS BEATS THE ODDS AND PROVES THAT MIRACLES DO HAPPEN Randy Kraus lived an active life. Born and raised in Fresno, CA, 62-year-old Kraus served on the Fresno Police Department for 15 years before starting his own company, Kraus & Dye Investigations.
During a routine operation in 2002 to help prevent the shaking effects of Parkinson's, Kraus suffered a sudden stroke which changed his life forever. When he woke from the surgery he heard a nurse say "He'll never walk again."
"I felt my life was over," Kraus says. At one low point he contemplated suicide, but remembering his family and friends, the fighter in Kraus was reborn. He found a way to change his situation for the better.
Kraus' road to recovery began with a gift certificate for physical therapy with Andrew Garud, an exercise physiologist at Gold's Gym in Fresno. Garud approached Kraus' situation with a positive frame of mind. "First you have to accept your situation. If you don't make any improvements, then you must be happy with your life the way it is. But that doesn't mean you should not try to improve. It is healthy to try."
With these words in mind, Kraus worked hard and began to see results.
It all started during a therapy session where Kraus was able to push up his leg, and Garud could see the muscles working. At this point, Garud knew they had a chance to do the impossible.
Kraus progressed in his recovery to taking three baby steps from his wheelchair to a piece of exercise equipment. "It was very emotional for Randy," Garud says. "It was a very important moment for both of us."
From there he eventually was able to walk the length of the boxing ring completely unassisted. Today, he can walk up to 50 feet with no assistance and uses an electric wheelchair to enjoy an active lifestyle every day.
Kraus is now an honorary member of the Gold's Gym team, and finds great pride in helping local patients find their paths to recovery, just as he found his.
Kraus has helped a number of people, including a man who suffers from Multiple Sclerosis and a stroke victim who is in a similar situation as Kraus had been after his operation.
Kraus' efforts to heal himself, as well as others, have helped create a sense of hope in all who know him. Where does all of this hope and positive energy come from? It comes from Kraus' motto, "If I can do it, anyone can do it!"
WHAT TO SIP THIS SUMMER08.10.2006 Hydration Tips from Dr. Kathy James, DNSc, NP With summer upon us, more and more people are hitting the gym to keep their beach bodies healthy for the season. But before you climb into your cardio routine, chug down this vital info on staying hydrated.
Between 50 and 70% of your body weight is made up of water. "Enjoying enough fluids helps regulate our bodies' internal temperature to keep us cool," says Gold's Gym Fitness Institute expert Dr. Kathy James. 'That means an average of nine cups per day for women and 13 cups per day for men."
Before you get moving, drink beverages like water, sports drinks or diluted fruit juices freely. Two to three hours before you exercise, drink 1 to 2 cups of fluid. If your activity lasts longer than 30 minutes, try to drink to 1 cups every 15 minutes beginning at the start of your activity.
What Should You Sip?
If your workout lasts less than 60 minutes you don't need the electrolytes found in most sports drinks, plain old water should do the trick. Remember, your sweat is 99% water and only 1% electrolytes. If you're getting physical for more than 60 minutes, a sports drink will provide the carbohydrates and electrolytes needed to supply your muscles with glucose and improve your performance. "The longer the training session, the more the body needs nutrients to keep it functioning," says James.
"You don't need vitamin water unless you are a picky eater, dieting, or have known deficiencies," advises James. "If you do have known deficiencies, speak with a nutritionist or health professional for guidance."
Dehydration can cause stomach problems, dizziness and fatigue so keep yourself hydrated and healthy all summer long.
SUMMER AB SCORCHERS08.10.2006 Need to heat up your summer ab routine? Need to heat up your summer ab routine? Put your mind into your muscle and work your transverse abdominals with Gold's Gym Fitness Expert Grace De Simone. These deep ab muscles are attached at your back and wrap around either side of your body from the lower half of your ribs to the top of your pelvis, like a corset. They meet in the middle of your abdomen. Activating these muscles will make crunches more effective by forcing the belly in like a plunger with each rep. TIP: Each time you cough, you will notice the area below your navel jumps in. Those are your transverse abdominal muscles contracting. Cough and try to hold those muscles, as you breathe. Try tightening that muscle while doing each of our ab exercises. Ab Chopper Set up: Lie on your back on a mat. Bend knees with feet flat on floor - about 18 inches apart. Hold medicine ball or dumbbell in hands. Start: Raise arms over head so upper arms are in line with your ears. Exhale and roll up to a sitting position 'chopping' arms forward and between legs as you roll up to a sitting position. Finish: Inhale and slowly roll down to starting position. Try 2 sets of 20 reps. For variation: try one set super slow and one set moderately fast or use a BOSU or balance pad. Twisted Sister Set up: Lie on your back on a mat. Bring your knees into your chest. Hold medicine ball or dumbbell in your hands and extend arms over chest. Start: Keeping knees together at waist height (knees and hips both bent at 90 degrees) slowly move legs to the left and arms to the right creating a torso twist. Go as low as possible maintaining control of your back and balance. Finish: Exhale, draw the navel into your spine and return arms and legs to center. Try 2 sets of 20 reps. For variation: try extending legs. GET READY TO RIDE08.07.2006 Jason Jablonski's Top Tips on Preparing for a Long Bike Ride Like the Tour de Cure Professional cyclist and Gold's Gym Fitness Institute member Jason Jablonski shares his top tips on how to prepare for a long bike ride like the Tour de Cure.
Plan your nutritional strategy well in advance: Too many riders begin carbohydrate loading the night before a big event. Nutritional needs should be addressed at least 3-4 days before the event. Start increasing your daily diet to include more carbohydrates and less fat and protein. Two days before the event, extra carbs should be added in solid forms such as whole-wheat pasta and breads, potatoes, etc. The day before the event, you should also include liquid carbohydrates such as sports drinks, which include sodium. Sodium will help you retain water and allow for a higher degree of hydration.
Proper clothing: Bike shorts, gloves, helmet, cycling jersey and shoes are all very important items and will help ensure an enjoyable event.
Pacing strategy: It can be very exciting at the start of an event such as the Tour De Cure, but if you take off with the leaders and go above and beyond your physical ability, you are setting yourself up for a ride in the sag wagon. It is best to start conservatively and finish strong.
Bike fit: Bike fit, bike fit, bike fit. I can't stress this enough. Too many people purchase bikes and put them in the garage because they are uncomfortable. A properly-fitted bike can improve your efficiency, enjoyment, comfort and performance. Make sure you choose a bike from an experienced professional. Call your local sporting goods store to find a qualified professional.
BRIDAL BOOTCAMP CHALLENGE - WINNER DROPS 17 POUNDS AND 12% BODY FAT IN 12 WEEKS!08.02.2006 Learns Healthy Habits for New Married Life After just 12 weeks of training for the most important day of her life, Jamie Tajan's commitment and dedication paid off. This June, Tajan's closest friends and family saw her walk down the aisle with her new, sleek toned body. When asked what her "shape up secret" was, Jamie wasn't bashful in explaining that she owed it all to the Bridal Bootcamp Challenge - sponsored by Gold's Gym.
On the first day of her 60 day training session, Tajan weighed 120 pounds and measured 29.2% body fat. By her wedding day, she weighed in at 103 pounds and measured 17% body fat! Her outstanding results and commitment to the easy to follow exercise training program resulted in her being named the winner of the Bridal Bootcamp Challenge. As her reward, she will receive a one-week, all-expenses-paid honeymoon to the Dominican Republic!
Cynthia Conde, creator of the 12-week Bridal Bootcamp Challenge, helped almost 10,000 future brides get in the best shape of their lives for biggest day of their lives. "It was amazing how many women expressed a desire not only to be healthy and fit for their wedding day, but to learn a healthy lifestyle change for the rest of their lives," said Cynthia Conde. The Challenge was a 12-week program that included: military drills, ploymetrics, strength and balance training exercises, boxing, jumping rope, sprints and abdominal ball exercises.
INSIDE TIPS: Throughout the Bridal Bootcamp Challenge, Conde advised the participants to refrain from eating anything containing white flour, processed foods, sugar, regular soda and other beverages containing sugar. She also recommended that they remind themselves daily of their fitness goals and to have a food plan before they leave home. To reward the future brides of their hard work, Conde stressed the importance of having a "cheat" meal once a week.
GOLD'S GYM FITNESS INSTITUTE07.25.2006 Post-Pregnancy Shape Up Tips Corry Matthews, Pre/Post-Natal Fitness Expert Pregnancy can take a toll on a woman's body so Gold's Gym fitness expert Corry Matthews has some easy exercise tips for new mommies to get back in shape.
The first step before a new mom begins a regular exercise routine is to consult her doctor. One can usually resume a fitness routine 4-6 weeks after a vaginal delivery, and 6-8 weeks after a cesarean birth.
Once the new mother is physically ready to begin exercising, it is important to concentrate on overall fitness, rather than spot shaping. "Overall fitness is the goal after pregnancy," says Matthews, "focus on getting a little here and a little there."
There are many ways that a new mother can exercise with her baby but the focus should be on strengthening the abdominals (hollowing and crunches), lower back (small range of motion back extensions) and pelvic floor (kegels).
Some great ideas for exercising with the new baby include resistance training and cardiovascular workouts. An easy way to practice resistance training is doing squats while holding the baby. This strengthens the mother and allows her to watch over the baby at the same time.
A comfortable cardiovascular workout would be walking while pushing a stroller. This workout can be as long or as short as the new mother desires, and is a great way to show off the new baby to the neighbors!
Yoga is another great way to work out while bonding with the new child.
"It took 40 weeks to have a baby, so give yourself 40 weeks to get back into shape," Matthews says. "Be patient!"
BRIDAL BOOTCAMP SUCCESS07.25.2006 One Bride�s Weight-Loss Story and How it Changed the Rest of Her Life While stopped at a red light in Long Island, Robyn Yanick passed a billboard for the Astoria Gold's Gym's new Bridal Bootcamp program, run by Cynthia Conde. Robyn had become engaged earlier that year and was planning a spring wedding that coming May. She strolled into the Gold's Gym and signed up for 60 sessions with Cynthia with just six months to go until the big day. At the beginning of her six month training session, Yanick weighed 161 pounds and wore a size 14. After signing up for the Bridal Bootcamp program she became so determined to succeed that she bought a $4,000 designer wedding dress in a size 8. There was no turning back now - Yanick had a lot of hard work ahead of her in order to ensure she would even fit into her wedding dress for the walk down the aisle. Conde started Yanick off on a strict diet consisting of five smaller, healthy meals and a vitamin regimen. "I trained three days a week with Cynthia," said Robyn Yanick. "She had me focus on strength training and toning." On the days where Yanick was not training with Conde, Robyn focused her efforts on easy cardio workouts that she could do at home. As the wedding grew closer, the diet and exercise routines became more intense. Yanick, determined to fit into her designer dress, gave up all carbohydrates and ate small meals consisting of vegetables and proteins. Her workouts grew in length and she trained as often as possible, focusing her energy on her overall fitness goal. On the day of her wedding, Yanick had managed the impossible - not only was she able to fit into her wedding dress, but it was too big! The dress had to be taken in to fit the new, size 4, Robyn Yanick. She was so happy with the results of the Bridal Bootcamp program that, two years after her wedding, she has chosen to continue training with Cynthia Conde. GETTING BACK IN THE GAME07.25.2006 Dr. Evan Ekman Offers Some Tips on how to Get Back to the Gym after Suffering an Injury Almost every fit person has suffered a fitness-related injury at some point in their lives, but many people do not know the basics of getting back to the gym while avoiding re-injury. Dr. Evan Ekman, world-renowned orthopaedic surgeon, sports medicine expert and member of the Gold's Gym Fitness Institute, shares his tips for how to plan a safe workout while healing from an injury. "Every injury, like every person, is unique," said Dr. Ekman. "Further, every patient's response to injury is unique." Dr. Ekman encourages anyone with an injury to consult a doctor and avoid comparing one's own healing routine to others. A doctor can setup an appropriate healing schedule for an individual based on the injury and the person's medical history. There are some helpful tips to decipher between a muscle injury and a joint injury. If the pain comes on suddenly, is located in or near a joint, is accompanied by swelling and the person heard a pop, this is probably a joint injury and the person should consult a doctor immediately. If the pain is away from the joint and there is little to no swelling, it is probably a muscle injury. Dr. Ekman recommends rest, ice, compression and elevation to heal a muscle injury. The human body reacts negatively to injury. It is no surprise then that muscles surrounding an injured joint tend to shut down. Because of pain and inflammation, people tend to avoid using the muscles around an injured joint and subsequently weakness and atrophy can occur. By diving right back into an intense workout routine, further injury can occur due to the weakened muscles. To avoid re-injury, it is critical to rest and gradually build back into a normal routine. A personal trainer can also provide tips in exercise technique modification to help avoid re-injury. "In my practice, experienced personal trainers serve as an excellent bridge back to a patient's independent fitness program," said Dr. Ekman. "By working with a personal trainer, the patient is given the confidence that they are doing the right thing and the doctor can be assured that they are on their way to great health." FIVE THINGS TO KNOW WHEN LOOKING FOR THE PERFECT GYM07.02.2006 Here are five tips to make choosing a gym a fun and exciting experience.
Choosing the right gym can be a stressful and time-consuming process, and it is often tempting to choose the gym with the cheapest membership, but don't be fooled by the low price tag. Here are five tips to make choosing a gym a fun and exciting experience. Location - The most difficult part about working out is getting to the gym. If the club is far away, you're less likely going to go.
Atmosphere � Put yourself in a fail safe environment. You need to know what kind of environment you'll be putting yourself into. Is it high-energy? Is it loud? Is it mellow? Different times of the day have different atmospheres, so you'll want to know which one fits you best. And of course, you'll want to make sure it's not so crowded that you can't use the equipment or get in a class. Sometimes, a good atmosphere is the difference between getting in shape and staying home.
Class Schedule - A gym with a good variety of classes gives you more reasons to workout and helps keep your routine fresh. Make sure your gym has classes that fit your schedule.
Staff/Expertise - Is the staff friendly and knowledgeable? These are the people who will be there to help you get acquainted with the gym, so make sure you feel comfortable with the staff.
Reputation - How long has the gym been around? What kinds of experiences have other people had? Ask co-workers and friends why they like their gym; people with long-time memberships can give you a very different perspective on a club.
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