Groundbreaking Fitness Research Team

5 New Groundbreaking Fitness Research Publications this Fall

Seemingly groundbreaking fitness research studies pop in our feed daily, so how do you know what’s legit? We did the legwork for you, here are the best of the best to carry you through the fall!

5 New Groundbreaking Fitness Research Publications:

1. Run for Your Life!: In a study on running as exercise, they found that participating in running resulted in a 27% lower risk of death, a 30% lower risk of cancer, and a 23% lower risk of cancer! This held true no matter the weekly frequency, pace, or total volume.

2. Whatever You Do, Don’t Get Hurt: In a study on ACL injury reported on in Outside Magazine, they found that your mindset towards your injury dramatically impacted your re-injury rates.

3. No Carb, Low Carb?: In a massive meta-analysis on low carb and very low carb diets, they found that while they may have some advantages for appetite control, triglyceride lowering, and type 2 diabetes medication management, there are significant safety concerns and very little data exists on the risks and effectiveness past two years of adherence.   

4. Diets Are Not Drugs! A shocking new report from Boston Children’s Hospital and JAMA shows that 86% of the diet trials changed their outcome measures partway through the study, opening the door for tremendous bias. 

5. Sweat it Out! Further research has been published by researchers at Massachusetts General Hospital (MGH) showing that increased exercise levels can significantly reduce the likelihood of depression onset, even among the genetically pre-disposed.

Want to learn how to turn information into action, and action into results? We’ll schedule you a complimentary workout where we come to you at your convenience! Call (844) 704-9477 or click here to reserve a time that works for you!

Chic Home Fitness Dovile

How Peloton Paved the Way for “Chic Home Fitness” Innovation

In the Wake of Peloton’s $1 Billion IPO, Reflecting on “Chic Home Fitness” and Local Innovator, Golden Home Fitness

Peloton has raced ahead to become a household name, synonymous with working out at home for many. Now, more people than ever are thinking about skipping the gym to stay home and workout without so much as putting a foot out the door. Local startup, Golden Home Fitness, founded in Winchester in 2015 with a new Personal Training Studio in North Andover, has taken this trend a step further, bringing in-home fitness instruction out of the screen and into real life, with in-home and on-site Personal Training. Here, we’ll cover how Peloton has set the pace for the field and paved the way for local companies like Golden Home Fitness to clip-in, get in the saddle, and help clients on the road to fitness success, right at home.

The Clothes Hanger Treadmill

It’s an archetypal vice: the “Clothes Hanger Treadmill,” the January 15th cupboard of untouched Kale Smoothies, the Gym Membership that’s never used but kept for “next week/month/tomorrow when I’ll get into gear…” Hopefully, these familiar tropes are foreign to you, but frankly, as we all know, it is far to easy to slide down this slippery slope of “almost did.” Now, why is this such a common problem? 

It’s because we’re asking ourselves to climb Mount Everest without any extra oxygen; we’ve hamstrung our chances of success before even starting. By making health and fitness a rugged endeavor, where we have to summon all the willpower and carry on through the pain, we make it far to easy to quit. After all, no one’s forcing us to do it (usually), and if we decided to drink Kale Smoothies, we could just as well decide to quit. 

The Maillot Jaune of “Chic Home Fitness” Equipment

Now, with that mindset of “no pain, no gain,” home fitness has been relegated to the fringe, since why would you want to think of agonizing workouts when you’re trying to watch Netflix? The key is to make going towards your fitness goals fun, attractive, results-driven, and incremental. You should look forward to not just the result, but to enjoy the process, choose the activities and equipment that you can integrate into your day-to-day lifestyle. 

Where Peloton has changed the game is by making challenging seem chic, sweaty feel swanky, and intense feel inspired. A now-viral twitter chain makes fun of the company’s seemingly over-the-top advertising of where Peloton bikes look to be best-suited. Still, the effect of this persistent branding, combined with showrooms in luxurious malls (something itself blasphemous of for home workout gear), has opened the door for an entirely new “Chic Home Fitness” industry. The success of this approach is evident in their 0.65% churn rate (monthly membership turnover), which is roughly a quarter of what most gyms experience. 

Racing Ahead of the Peloton Together

Despite the negative attention on being over-priced or unnecessary, people seem to be agreeing with their wallets. Having grown from $348.6 million to $719.2 million in revenues during the Fiscal Year 2019 and recently held their Initial Public Offering raising over $1 Billion, there seems no sign of slowing down the cadence soon. New competitors such as Mirror, Fight Camp, and Tonal, as well as established brands like Technogym, have capitalized on this new mindset towards exercising at-home in style.

What all these companies lack is an in-person human connection. Local startup Golden Home Fitness has addressed this need while providing the convenient, time-saving, and results-driven training that we’ve now come to associate with these “Chic Home Fitness” companies. This approach has struck a chord, having seen steady growth since founding in 2015, now including a live personal training and wellness studio in North Andover. More and more people are associating fitness success with fitness in-home: they do not see it as a painful process, but as an elegant addition to home life, and as an inspired, fun, and chic addition to daily living.

. . .

By Coach Will H. Hansen, a professional Personal Trainer of six years and a Home Fitness enthusiast of over fifteen years. Photos include Coach Dovile Zemaityte on a Gronk Fitness RXM Bike in the cover photo, as well as the GHF Team with Gordie Gronkowski Jr. of Gronk Fitness Products at the Studio Grand Opening.

Sweet Potato and Salmon Recipe Vertical Horizontal

Sweet Sweet Potato and Salmon Recipe for Fitness Success!

While pumpkin gets all the love most of the fall, let’s not forget another star of the season, the super healthy Sweet Potato! Here, we’ll be sharing with your this simple sweet potato and salmon recipe to help you reach your fitness goals! Having go-to recipes that don’t break the bank or take all day while still being healthy might seem like reaching for the Holy Grail but it really isn’t all that hard! We have the secrets to share with you today and if that isn’t a Sweet deal, I don’t know what is… (pun fully intended).

Ingredients for this Sweet Potato and Salmon Recipe

Sweet Potato and Salmon Recipe Vertical

Total Prep Time: < 20 minutes

Quantities Listed Serves 3-6 (depending on appetite… and the leftovers are great for meal prep!)

Ingredient List:

– 1.5lb Wild Caught Salmon (buy it frozen to save money!)

– 1 large bag of Kale

– 1 bag of Sweet Potato Mash (2 hours faster than cooking the tubers from raw)

– 1 tbsp Avocado Oil (for Kale sautée)

– 1 tsp of Himalayan Salt

– 2 tbsp Italian Seasoning

– 3 tbsp Ground Cinnamon

Cooking Instructions for this Sweet Potato and Salmon Recipe:

  • Preheat Oven to 375 degrees
  • After salmon is thawed, add to oven and cook for 12-20 minutes, depending on thickness, until cooked through
  • Add avocado oil, kale, and a splash of water to a large saucepan
  • Sautée Kale for 2-5 minutes, according to taste
  • Add sweet potato mash (from frozen) to large saucepan and cook on low to medium heat until fully warmed and thawed
  • Serve, adding cinnamon to the sweet potato and salt as desired, and enjoy! Bon Appétit

This sweet potato and salmon recipe recipe was developed by Coach Will H. Hansen and has been published here by the author. Want to save time rushing back from the gym in time to prepare dinner? Try out exercising at home with a complimentary workout where we come to you! Call (844) 704-9477 or click here to reserve a time that works for you!

Personal Training Studio Ribbon Cutting

GHF Personal Training Studio Grand Opening with Gordie Gronkowski!

In North Andover, MA on October 16, 2019, we celebrated the Grand Opening of our first GHF Personal Training Studio! This gives us the opportunity to combine the best of the personal training studio model and the convenience of the in-home training model, giving clients a results-driven concierge solution to their fitness needs. Gordie Gronkowski, Jr. joined us to unveil the Gronk Zone functional training area and to demo the Gronk Fitness equipment that our personal training studio clients are already getting to know and love!


Personal Training Studio Team

Empowering People to Live Longer, Fuller Lives No Matter Their Age

We are an in-home and on-site concierge fitness company, founded in Winchester in 2015 by Dr. Bill Thorpe, and have grown steadily throughout the North Shore and beyond. By bringing personal training and wellness services to our clients at home or in their apartment community, our clients have been able to train more consistently and see better results.

GHF Personal Training Studio Grand Opening in North Andover, MA

Many of our clients have a home gym (often outfitted with Gronk Fitness Equipment). The time is now prime for this North Andover Personal Training Studio to become our first “Home Gym” base of complete wellness, welcoming in clients to achieve their goals at-home, in-studio, or both! By adding massage, physical therapy, yoga, and group exercise all under one roof, the GHF Studio will be the new home for fitness in North Andover.

Want a coach to help you see your best results yet? Call us at (844) 704-9477 for a complimentary workout in the studio or in the convenience of your own home!

Personal Training Studio Massage Gordie Gronk
New Health Science Publications Header - Apartment Community Workout

Top 5 New Health Science Publications of Early October

The temperatures are starting to drop and so are these knowledge bombs! New health science publications are released every day and we’re here to sort through it all and give you the Golden nuggets. Here are our top five for early October:

Top New Health Science Publications:

1. It Just Takes a Nudge for Weight Loss: The key to sustained weight loss, it turns out, is not huge changes but small behavioral nudges. In a review of 96 healthy eating studies, reducing portion sizes seemed to be the most effective strategy.

2. No Matter the Age, Exercise Great for the Heart and Head! In a study of 733 people published in the Canadian Journal of Cardiology they found that, as lead-investigator Dr. Gaëlle Deley put it, “a few weeks of exercise training not only significantly improved exercise capacity, but also decreased anxiety and depression. Patients with the greatest physical impairments at baseline benefited the most from exercise.”

3. Humor and Irony Important for Self-Image: In a study of 1,300 British teen gym-goers, using humor and irony through social media helped shield individuals from ridicule and body-shaming.

4. Tasty AND Healthy (but Tasty First): The strategy of making nutrition information more readily available has been a driver for attempting to drive healthy decision making. It appears that a more effective strategy is highlighting how delicious the healthy food is, rather than how healthy it is.

5. Diet Change to Help Depression: The connection between mental health and diet has been generally understood, and this new study adds evidence that even a brief change in diet can help alleviate depression symptoms.

Want to learn how to turn information into action, and action into results? We’ll schedule you a complimentary workout where we come to you at your convenience! Call (844) 704-9477 or click here to reserve a time that works for you!

Pumpkin Spice Protein Pancakes

Pumpkin Spice Protein Pancakes: Delicious and Stacked for Results!

You come home after a tough Saturday morning workout in the crisp fall air, having thrown down reps like the falling leaves. Now what could top off such a perfect fall morning? You guessed it, Pumpkin Spice Protein Pancakes! That’s right, not only will these pancakes get you closer to your fitness goals, but they are melt-in-your-mouth delicious! Having go-to healthy (and delicious) recipes are an important part of using the fall to move closer to your fitness goals. We know we love this one, now try it out and let us know how you like it (or share it with friends)!

Ingredients for Pumpkin Spice Protein Pancakes:

Just like we discussed in our last article regarding getting creative to reduce sugar levels and make a delicious pasta sauce through mixing a harvest soup and pumpkin puree, let’s get creatively healthy today too! While this Trader Joe’s protein pancake mix is an excellent start, it could use a bit more protein and a bit more flavor. As such, we’re going to mix in the Defranco’s No Whey Jose chocolate protein powder (which includes pumpkin protein, as an added dose of pumpkin for fall…) to increase the concentration of protein per serving, and add a sweet chocolate hint. To top off the flavor, of course, we’ll be adding Pumpkin Pie seasoning mix and more Cinnamon! Did you know, that while people often think of Cinnamon as an indulgence part of Cinnamon-Sugar, that using just the cinnamon, you can add an incredible sweet flavor profile with essentially no added calories? Because of this, cinnamon is one of my favorite spices to add to dishes. Additionally, cinnamon features one of the highest “ORAC” values in foods (ORAC is a measure of the antioxidant capability of foods per 100g), making it a healthy choice from an antioxidant perspective as well. Pumpkin Spice Protein Pancakes Plate Vert

Total Prep Time: < 20 minutes

Quantities Listed Serves 4-8 (depending on appetite!)

Ingredient List

– 1 box of Trader Joe’s Buttermilk Protein Pancake Mix

– 4 scoops of Defranco’s No Whey Jose Chocolate Protein Powder

– 4 tbsp Pumpkin Pie Spice

– 4 tbsp Cinnamon

– 3 2/3 cups of Water

– Natural Maple Syrup added to taste after serving

– Fresh fruit is an excellent topping as well, and a glass of natural hot apple cider will top off this delicious post-workout fall recipe.

– (Decorative gourds and cinnamon sticks optional to increase Instagram-worthiness)

Cooking Instructions for Pumpkin Spice Protein Pancakes

  • Add water, pancake mix, protein powder, pumpkin pie spice, and cinnamon into a large mixing bowl, then mix thoroughly.
  • With a ladle, pour the mix into a pan according to the size desired for your pancakes.
  • Cook at medium heat for 2-3 minutes before flipping the pancakes.
  • Repeat until the pancakes are cooked through just enough, with a golden brown exterior and a warm but soft interior.
  • Serve, drizzle the natural maple sugar and/or fruit, and enjoy! Bon Appétit

This recipe for Pumpkin Spice Protein Pancakes was developed by Coach Will H. Hansen and has been published here by the author. 

Want to save time rushing back from the gym? Try out exercising at home with a complimentary workout where we come to you! Call (844) 704-9477 or click here to reserve a time that works for you!