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Get in Shape for Summer of 2020

Let’s get in shape for the summer of 2020.  After everything we’ve gone through this Spring, we deserve a fantastic summer.  Let’s make it happen! 

Here’s our game plan to get in shape for the summer of 2020:

GET PLENTY OF SLEEP

  • Establish a soothing bedtime ritual and shoot for seven to nine hours per night.

EAT WITHIN A 10 HOUR WINDOW, AND FAST FOR 14

  • Periods of fasting allow your digestive system to rest, and speed up your metabolism.

TRY A NEW WORKOUT 

  • Cross-training lowers your risk of injury and boredom, and challenges your body more.  It’s a great way to get in shape for summer of 2020.

INSTILL A CHALLENGE MINDSET IN YOURSELF

  • It’s not drudgery or a chore, it’s a challenge, and you say “bring it on!”

NEVER GIVE UP

  • If you slip up, just get yourself right back up to speed, and remember why you started.

SHARE YOUR GOALS AND ACCOMPLISH-MENTS 

  • Let your friends and family know about your goals and successes so they can support you.

HIIT

  • High Intensity Interval Training will speed up your fitness gains so you can get in shape for Summer of 2020.

AVOID SUGAR & REFINED CARBS

  • Foods like donuts, bagels, pizza, chips and ice cream are not your friends, limit them.

PLAN A WORKOUT “HAPPY HOUR” WITH FRIENDS

  • Instead of drinking or eating out, try a Golden Home Fitness Group Training or Fitness class together.

EAT HEALTHY FATS & MODERATE PROTEIN FOR WEIGHT LOSS AND GOOD HEALTH

  • Foods like salmon, spinach, avocado, eggs, almond butter, olive oil and nuts are great choices.  Options are limitless, find your faves.

FIBER IS YOUR BEST FRIEND

  • Fiber helps keep you feeling full, is good for digestive health, and has many added health benefits.

ORIENT YOUR LIFE AROUND YOUR GOALS

  • Keep healthy foods on hand and, if you’re really serious, consult a Golden Home Fitness Personal Trainer to ensure you get in shape for summer of 2020.

REWARD YOURSELF WITH NON-EDIBLE TREATS

  • Purchase a new bodycon outfit, get a massage, go to a concert or watch your favorite movie.

STAY POSITIVE

  • Love yourself throughout the journey and learn to enjoy the process of getting in shape.

UP YOUR WATER INTAKE

  • It reduces appetite, gets rid of waste, prevents water retention and boosts your metabolism!

MAKE A GREAT WORKOUT PLAYLIST

  • Music will motivate you and make you work harder, especially if it’s upbeat and positive.

MANAGE YOUR STRESS

  • Taking recovery days, and practicing meditation or yoga are good ways to manage your stress.

ENGAGE YOUR CORE

  • Target your abs with planks, sit-ups and bicycles, keeping your abs in as you do the exercises.

REMEMBER HOW GOOD IT FEELS TO BE IN GREAT SHAPE!

  • Every day you are one step closer to your goal, and your chances of getting in shape for summer of 2020 are skyrocketing!


Endnotes:

NPR.ORG;  Shape.com;  lifehack.org;  huffingtonpost.com.olden 

 

Finding Your Sense of Calm in an Uncertain World

You can Find a Sense of Calm and Control by Establishing a Solid Routine

Wouldn’t it be nice to find a sense of calm during this stressful time?  If you find yourself too anxious, apprehensive or disoriented to know what day of the week it is, you are not alone.  The Coronavirus came without warning and threw us into a stressful and unpredictable time like no other.  Nearly half of Americans admit that the Pandemic has had a major negative impact on their mental health. The staggering ever-rising statistics of Coronavirus infections and deaths are overwhelming.  The CDC reports that a large majority of us are worried about our health and finances, are unable to obtain necessary supplies, have a hard time concentrating and sleeping, have changed our eating habits and have increased alcohol, tobacco or drug use.  While there is a lot of uncertainty in today’s world, there are ways we can regain a sense of calm and control.  One of those ways is by establishing a solid routine.

What if that solid routine could make us worry less, while at the same time giving us less to worry about? A daily dose of exercise can do just that.  There are few better ways to manage your stress than by working out.  According to Dr. Randall Stafford of Stanford University, “it is critical to be physically active” in order to maintain optimal health during this Pandemic.  Exercise is good for our overall health, immune system and mental health.  Physical activity reduces blood pressure, type 2 diabetes, heart disease and stroke.  It improves bone and muscle strength, balance and flexibility.  It also improves our immune function, and aids in weight management.  Inactivity and obesity, on the other hand, are risk factors for Covid-19 as well as most other diseases.

Exercise is a Great De-Stresser

The abruptness and urgency of the Coronavirus crisis has highlighted the importance of our health more than ever.  A sound body and mind will always increase our odds of surviving life’s many challenges.  We can find a sense of calm and control through regular exercise.  The easiest way to build a solid routine based on physical fitness is through Virtual Personal Training from the comfort and safety of your own home. 

With the best health and fitness experts, Golden Home Fitness can design a schedule conveniently tailored around your availability and preference.  Best of all, your workouts will be done in the safety, comfort and convenience of your own home via smartphone, computer or tablet.  The advantage of this opportunity cannot be overstated.  You will save invaluable time and frustration by not having to commute to a gym, be more at ease and focused without by-standers, and you will maximize output by choosing your most energetic portion of the day.  

Golden Home Fitness Personal Training makes sense not only during quarantine, but always.  If you are serious about your health and fitness, it is definitely the way to go.  You can manage your stress now and always by working out with us.  In addition, you can enlist your whole family for hikes, walks, runs, bike rides, or dance-athons.  If time or motivation is an issue, try fitting a few 15 minute bouts of jump roping, stair climbing, bodyweight strength training or core work into your day.  Alternatively, you could challenge yourself to do 10 squats every hour, or 15 sit ups after each zoom call.   Squeezing in a few sets of crunches, push ups or planks into commercial breaks will give you a much-needed physical and mental boost.  Every little bit counts and, trust me, you will never regret any effort you put into a better body and mind.

Healthy Food and Supplements Keep Our Minds Calm and Our Bodies Strong

In addition to working out regularly, eating well is the most important thing we can do to find a sense of calm and in control in a changing world.  According to the health experts at Forks and Knives, we should consume “as many whole plant foods as possible to both optimize nutrient content and minimize toxic burden.”  Promoting good bacteria in our gut by eating clean whole foods aids in disease prevention.  

Fruits and vegetables are full of antioxidants, fish and walnuts give us Omega 3 Fatty Acids, nuts and greens provide us with healthy nutrients and fiber.   Beets, carrots, apples, potatoes, cabbage and sweet potatoes will all last for months in your fridge.  Canned beans, frozen fruits and vegetables and oatmeal are also excellent pantry staples to turn to for nutritious, affordable foods that won’t expire quickly. Discovering the optimal nutrients to consume for your goals may seem overwhelming, but the Health Coaches at Golden Home Fitness can take all the guesswork out of it by designing the diet of your dreams.

While most of us do our best to ingest all the daily nutrients we need, many of us fall short even when every type of food is readily available.  If you don’t usually take a multivitamin, taking one now makes sense, as we adapt our diets to a changing planet. Golden Home Fitness has an extensive line of disease-fighting Nutraceuticals to maximize your immune response available on their website.  If you find yourself lacking energy, feeling sluggish or if your hair, skin and nails are dry, chances are you are lacking in some important nutrients.  GHF Nutraceuticals can provide the antioxidants and micronutrients you need for optimal health, and can help you manage stress.

Sleep Allows Our Bodies and Minds to Recover

Regular exercise and good nutrition are two critical components of a healthy body and mind not only during this Pandemic, but always.  Another critical component is sleep.  A good night’s sleep boosts our immune system, lowers stress, improves our mood and concentration, and makes it easier to exercise, eat right and get along with our quarantine roommates.  If you want to find your sense of calm, try to establish a soothing nighttime ritual such as reading, meditation or journaling, create a calming environment and schedule at least 7 or 8 hours of quality sleep each night.  You will find your daily tasks more manageable, your patience and humanity more attainable and your outlook much more positive.

In addition to maintaining your health, the CDC, the WHO, Dr. Fauci and Dr. Birx all recommend the following protocols for Covid-19 prevention:  stay at home (or outdoors but away from people) as much as possible, avoid large crowds, limit errands to essential ones, socially distance at least 6 feet, wear masks and avoid touching your face in public, wash your hands well and often, and disinfect frequently-touched areas of your home with a disinfectant such as a bleach or 70% alcohol solution.  

Our New Normal Can Be Better Than Before

Staying healthy and fit is a life-long challenge.  Doing it well improves your quality of life and gives you a sense of calm and control.  This period of time requires that we all be vigilant and patient.  Covid-19 came without warning, completely transformed our lives and has no known departure date.  Another way to hone in on a sense of balance and normalcy is to start our day by focusing on 3 deep breaths and 3 things we are grateful for. In addition, donating our skills, time or money to those in need during this Pandemic can give us a sense of hope and community in the face of so much adversity. 

None of us expected the Coronavirus Pandemic and none of us know when it will end.  If we are one of the lucky ones in good health, we owe it to ourselves and to our world to make something good come out of this time.  Besides managing our stress, we can learn a new sport, language or skill, complete a long-sought-after project or  bond with our family more than ever.  If we focus on our health and wellness, we can become healthier and stronger than ever before.  On behalf of Golden Home Fitness, may you and your family stay healthy and well, and may the end of this crisis light your path and strengthen your resolve to live the life that you deserve.


Endnotes

CDC.gov;  CNN.com;  Stanford Medicine, scopeblog.Stanford.edu;  nutrition.org;  forksoverknives.com;  2020 Kaiser Family Foundation, kff.org;  Society for Women’s Health Research, swhr.org;  The Washington Post, washingtonpost.com;  travelandleisure.com

 

GHF Studio

Getting Back to a Healthy Routine Post-Quarantine

GET BACK IN SHAPE WHILE STAYING SAFE

If you’re like most of us, you can’t wait to get back to a healthy post-quarantine routine.  Safely emerging from forced confinement is difficult, but you’re in luck!  Golden Home Fitness is set to reopen on July 1st.  Here are the steps we are taking to ensure you remain healthy and safe.

  1. Following all government-mandated protocols (click here)
  2. Conducting temperature checks with non-contact (IR) thermometer
  3. Providing face masks and disinfecting wipes
  4. Sanitizing all equipment before and after use
  5. Limiting class size and client sessions
  6. Maintaining social distancing guidelines
  7. Prioritizing studio ventilation
  8. Posting Covid-19 guidance and expectation signage
  9. Training all staff on Coronavirus safety 
  10. Advising clients and staff with symptoms to return when they are well

Unlike the big box gyms, Golden Home Fitness is perfectly suited to giving you the best post-quarantine workouts without the worry.  Our studio is conveniently located right off of Main Street in North Andover.  Our building is brand new, spotless and has lots of state-of-the-art equipment, all of which is adequately spaced (6 feet apart).  

In addition, our facility is focused on One-on-one Personal Training, Small Group Training and limited-attendance Fitness Classes.  You will not be touching equipment touched by hundreds of hands, crossing paths with tons of sweaty gym members or crammed into a jammed-packed fitness room.  There are no germy locker rooms or crowded waiting areas to worry about.  Sessions and classes are pre-booked before entry.  We will take every precaution to ensure you feel as safe, as you feel physically challenged, during your workout.

Give Us A Try RISK-FREE:

If you haven’t tried us yet, why not schedule your first Free Workout ? (click here). It will give you the peace of mind of knowing you are staying both fit and healthy, and that is something you really deserve after months of confinement.  Golden Home Fitness will make getting back to a healthy post-quarantine routine easy and safe.  We will provide you with a clean and safe environment to crush your workouts in.  We hope to see you soon! 

GHF Studio
fitness and wellness

Fitness and Wellness: The Golden Home Fitness Mission

We at Golden Home Fitness provide our clients with Premier, Professional, and Precise fitness and wellness services wherever best serves their needs: on-site, in-home, in their apartment community, or in their office building.

We empower people to live longer, fuller lives no matter their age.

Our Fitness and Wellness Vision

We are a leading wellness company. We are the Premier Solution for Concierge Personal Training. We remove the barriers to client success by bringing professional services to them. We use the most precise methods known to maximize our Client’s own potential.

Golden Home Fitness Core Values

1. TRUST

2. INTEGRITY

3. ORIGINALITY

4. COACHING

5. LEARN

6. ADAPT

7. EMPATHY

8. GROWTH

Who Are We, Really?

TRUST is the currency of our business. We have an incredible calling to transform lives. Our innovative business model allows Clients to save time and money while achieving extraordinary results. We believe in TRUST within our company, with our clients, and with our allied partnerships.

INTEGRITY is the basis of TRUST.  We are principally at the service of our clients. INTEGRITY starts by always asking yourself if your actions are that of the ideal you hold for yourself, doing above and beyond what’s promised, on time and by whatever means necessary.

The human body is complex and no two clients are ever the same. ORIGINALITY is necessary to create Client solutions as variable as our Client settings and Client training needs. This demands a tremendous amount of creativity in the process to achieve the outcome.

Training methods are time tested with a steadfast commitment to the basic universal principles of human performance. Our chief value-add is COACHING since exercise programs are a commodity and do not lead to success alone. Our Trainers LEARN all relevant information about the Client, their own strengths and the Client’s areas for improvement. We know the principles that tie both together and ADAPT to guide a client through their transformation.

We believe in open dialogue. Continuous improvement comes from leaders demonstrating vulnerability. We create the space for EMPATHY, the starting point of all productive relationships.

GROWTH: there will never be a best method for coaching clients, never a best method for serving new clients, and never a best method for running a company. As a result, we must be committed to LEARN, always considering what can be done better and how we can ADAPT to survive and thrive in an ever-changing and complex world.

Golden Home Fitness is a company founded by William P. Thorpe, MD, PhD.  Bill is trained as a medical doctor and biomedical engineer and has vast experience in entrepreneurial ventures and start-ups in the medical, engineering and educational fields.  Bill is a former collegiate gymnast and has a long history of interest in personal fitness. He understands the dedication involved in fitness training. Golden Home Fitness gives Bill the opportunity to share his passion for a fit lifestyle and spread his enthusiasm for fitness with others.  Bill is a devoted husband and father and had two Golden Retrievers: Jersey and Nantucket, for which the company is named.

Golden Home Fitness Founder Dr. Bill Thorpe

Dr. Bill is staying active even on vacation at 62 years young!

In accordance with our commitment to overdeliver fitness and wellness services, we start everyone with their first workout with us for free! Schedule yours by filling out this form here.