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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 

 

Daily essential vitamins

Your Best Odds in a Changing World

Nutraceuticals Can Play a Vital Role in Your Health and Longevity

What are your best odds in this changing world?  The Coronavirus Pandemic has forever changed our lives and sensibilities.  Emphasized in its sudden crippling impact on the world, is the fact that life is one big game of musical chairs.  Our lives can change in an instant.  Any time you are caught at the top of your game — in optimal health– your odds of surviving and thriving improve exponentially. 

In this new world order, it is more important than ever to do everything we can to increase our odds of staying healthy.  Many of us are focused on sleeping enough, reducing stress, staying hydrated, proper hygiene, sanitation and food preparation, social distancing, eating nutritious meals and working out.  Is there anything else we can do to improve our odds of not being one more figure in those dreaded statistics?

As you probably know, having an underlying medical condition, or a compromised immune system, predisposes us to getting Covid-19.  If we are eating healthy food most of the time, are we getting all the nutrients we need?  The answer is probably not.  Even if we eat a well balanced nutritious diet, it is difficult to get 100% of our daily recommended micronutrients.  Micronutrients include vitamins and minerals which are not produced by the body but are essential to our health and wellbeing.  

If you are eating a well-balanced diet of whole foods, and avoiding added sugars and refined grains you are in the minority. The majority of Americans do not eat a healthy diet and thus predispose themselves to many chronic diseases such as diabetes, melitus, cardiovascular disease, cancer and osteoporosis.  According to the researchers at Oregon State University, ”approximately one-half of American adults have at least one preventable chronic disease.”  High rates of obesity in the U.S. are an additional concern.  More than a third of American adults, and 17% of children and teens, are obese.  

For many of us, the Coronavirus Pandemic of 2020 has made the stresses and challenges of our daily lives escalate to a fever pitch. Rather than giving in to lethargy and anxiety, we can be proactive in everything we do, beginning with our health.  After all, why would we leave the most fundamental aspect of our lives to chance?  As Chris Kresser of the Kresser Institute points out, the majority of Americans are “well fed but undernourished.” 

The reasons for this unfortunate statistic have to do with the popularity of processed foods, the prevalence of chronic diseases and declining levels of nutrients in our soils.  Vitamin deficiency can cause anemia, fatigue, a weakened immune system, impaired brain function, muscle weakness, bone loss, osteoporosis and blindness.  But what if we could take the possibility of having a vitamin deficiency off the table?  As a matter of fact, we can.  

Stay Healthy with the Best Supplements

One way to ensure you are getting all the daily vitamins and minerals you need is to supplement your diet with nutraceuticals.  Nutraceuticals are supplements composed of superfoods which have many health benefits, including the prevention of disease. If you want to feel better, look better, lose weight, age gracefully, feel stronger and more energetic, and increase your odds of being in optimal health, nutraceuticals can fill in the gaps in your otherwise healthy routine.  While there are many options out there, here at Golden Home Fitness we only offer the cream of the crop:  Isotonix and Transitions Lifestyle System.  These cutting-edge formulas promote maximal nutrition for optimal health and vitality.

Can taking any supplement give you the best odds in this changing world?  You might think a vitamin is a vitamin –just pop a pill and you’re good to go.  Unfortunately, your best intentions might, in large part, end up in the toilet.  The problem with basic supplements is an inefficient delivery system.  Because the vitamins and minerals in their tablets or capsules are not isotonic, they become diluted and their potency is reduced.  Isotonic means “having the same fluid pressure as your other bodily fluids like blood and tears.”  Everything we eat and drink needs to be isotonic before it’s nutrients can be absorbed and converted into energy.  

Unlike most products out there, Isotonix supplements are processed immediately, ensuring maximum absorption and potency.  These pure concentrations of essential vitamins and minerals are composed of top quality ingredients. Unlike most supplements, they contain no binders, fillers, coatings or lubricants, and are processed under the strictest of guidelines.  In addition, they taste great and are easy on your digestive system.

Superfood components of the Isotonix supplements available at Golden Home Fitness:

  •  Resveratrol:  Resveratrol is a nutrient found in the skin of red grapes which has great cardiovascular and cellular benefits.
  • Acai:  Acai are berries from a palm in the Amazon rainforest.  They contain protein, more than sixteen powerful phytonutrients and antioxidants (more than any other fruit or vegetable), and are good for proper muscle development and regeneration.
  • Lutein:  Lutein is a vitamin which promotes healthy vision.
  • Coenzyme Q10:  Coenzyme Q10 helps maintain normal blood pressure and blood sugar levels, supports muscle endurance and has antioxidant properties.
  • Glucosamine:  Glucosamine promotes good joint comfort, fluidity and flexibility, particularly for those with, or at risk for, osteoarthritis.
  • Bromelain:  Bromelain supports recovery and healing, especially after intense workouts. It promotes healthy joints and tissue repair and proper blood circulation, and has anti-inflammatory properties.
  • Wellmune:  Wellmune is a natural yeast which supports a healthy immune system.  It helps to protect against the harmful effects of physical or lifestyle stress.
  • BCAA’s:  Branched chain amino acids are the building blocks of protein.  They promote healthy muscle growth and retention.  They can lower or prevent muscle fatigue, and are especially important as we age.
  • Folate:  Folate, along with vitamin B12, helps to maintain normal red blood cells.  Together they promote a healthy cardiovascular and nervous system, and they boost energy.
  • Pycnogenol:  Pycnogenol supports cognitive health at every age.

Your Best Odds of Losing Weight Might be Supplementing Your Diet

In addition to the scientifically-advanced Isotonix products described above, Golden Home Fitness also carries the time-tested Transitions Lifestyle System (TLS) line of products.  If you have tried every diet in the book, struggle with yo-yo dieting or are trying to avoid unhealthy snack options, TLS has you covered.  TLS is a customizable, science-based program based on low glycemic impact nutritionTheir scientifically-developed products address the process that causes weight gain and prevents weight loss.  They promote normal blood sugar levels and keep your body in fat burning mode.

TLS products can help you lose weight more easily and quickly than working out and eating right alone.  Once you find the best TLS products for your specific needs and add them to your diet, you will feel alert, productive, full of energy, and more ready than ever to crush your weight loss goals.

 If you would like to try any of these Isotonix or TLS products but don’t know which ones fit your lifestyle best, just let us know.  We would be happy to pinpoint the best products for your specific needs.  For a free nutraceutical consultation, please call Golden Home Fitness at: (844) 704-9477.  To explore the full line of products you can pick up in the studio, or order directly online from Golden Home Fitness, visit our website at: www.shop.com/goldenhomefitness

We live in an uncertain world right now but one thing is certain.  We only have one body and one shot at our best life.  If we are driven, we are always thinking at least five years ahead.  When making those five year plans, it is important to consider the quality of those years, and to take into account any health impairments that would sideline our mightiest efforts.  Working out, eating right and taking nutraceuticals will make our quality of life superior, our longevity probable and our success inevitable.  All of us here at Golden Home Fitness hope you stay healthy, positive, proactive, productive and well!


Endnotes

Centers for Disease Control and Prevention:  cdc.gov;  Oregon State University:  lpi.oregonstate.edu;  healthline.com;  kresserinstitute.com;  Golden Home Fitness:  www.shop.com/goldenhomefitness;  Sciencedirect.com;  Isotonix.com;  TLS Transitions Lifestyle System Weight Loss Solution:  Tsslim.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

Virtual Personal Training at Home

WORK OUT WITHOUT RISK OF THE CORONAVIRUS 

WITH GOLDEN HOME FITNESS VIRTUAL PERSONAL TRAINING

There is much to be concerned about with the new Coronavirus, or Covid-19.  It’s not
every day that a country the size of Italy is completely shut down, that travel to the United States from Europe is prohibited, that the Celtics are in quarantine or that our beloved Tom Hanks and Rita Wilson test positive for a new virus.  The CDC (cdc.gov) has declared the Coronavirus pandemic to be “a public
health emergency of international concern”. 

Here in Massachusetts, Governor Baker has declared a state of emergency due to the increasing rate of infection.  The numbers of Coronavirus cases more than doubled overnight.  The CDC reports that
“COVID-19 is a new disease and we are still learning how it spreads, the severity of illness it causes, and to what extent it may spread in the United States.”  Unfortunately, someone can have
the Coronavirus and not know it, inadvertently infecting countless others.  Such was the case with a lawyer who walked through Grand Central Station and spread the virus to many other unsuspecting
travelers. 

People over 60 or those with pre-existing medical conditions or compromised immune systems are at highest risk in this pandemic.  Covid-19 is thought to be ten times more lethal than the flu. In the worst cases, it can cause lung lesions, pneumonia, severe acute respiratory syndrome, kidney failure or death.

We are being encouraged to avoid large crowds of people, and to “socially distance” ourselves.  It is thought that a person can get the virus from another person, who may not be showing or feeling any symptoms, from a distance of 6 feet or less. Droplets produced through breathing, talking, coughing or sneezing allow Covid-19 to travel through the air.  In addition, scientists do not yet know how long Covid-19 can live on surfaces, or whether or not hot temperatures will slow its spread.  At this moment, there is no medicine or vaccine to treat Covid-19.  Cold weather, hot baths, hand dryers, garlic, saline nose rinses and antibiotics do NOT kill the virus.  Spraying alcohol or chlorine on home surfaces can help but spraying those substances on  yourself is NOT recommended.

Here are some things we can do to be cautious and proactive, rather than fearful and ineffective in our efforts to remain healthy.

WAYS TO
PROMOTE A HEALTHY IMMUNE SYSTEM

  1. Exercise regularly
  2. Maintain a healthy weight
  3. Eat lots of fruits and vegetables
  4. Learn to manage stress
  5. Don’t smoke
  6. Get enough sleep (7-9 hours)
  7. Cook meats and eggs thoroughly
  8. Wash your hands often and well 
  9. Drink alcohol in moderation if you drink at all

FOODS
FOR A STRONG IMMUNE SYSTEM:

  1. Berries
  2. Fiber:  apples, spinach, eggplant
  3. Garlic
  4. Onions
  5. Almonds
  6. Salmon
  7. Eggs
  8. Water: at least 2 liters/half a gallon for women, and 3 liters for men
  9. Citrus fruits
  10. Broccoli
  11. Red bell peppers
  12. Ginger
  13. Yogurt
  14. Poultry
  15. Green Tea
  16. Shellfish
  17. Sunflower seeds

If you want to reduce your chance of getting Covid-19, exercising, maintaining your ideal weight, managing stress and eating a healthy diet will all be a great benefit. Here are some more tips for staying healthy.

REDUCING THE RISK OF CONTRACTING OR SPREADING THE CORONAVIRUS

  1. Wash your hands regularly for at least two minutes at a time (sing Happy Birthday twice).  Use the surgeon’s method of cupping the fingers of one hand around those of the other and scrubbing them, then focus on your thumb, in between your fingers, top of the hand and palm.
  2. Don’t touch your face.
  3. Avoid large crowds and unnecessary human contact or travel.  Socially distance yourself for a while if possible.  Don’t share foods or beverages.
  4. Cook eggs and meats thoroughly.
  5. Cover your mouth and nose when sneezing or coughing.

CORONAVIRUS SYMPTOMS:

Dry Cough

Shortness of Breath

Chest pain

High Fever (commonly >100)

Getting better and
then worse

__________________________________________________________________________________________________________

If you think
you may have the Coronavirus,

here is the
number you should call:

(617) 724-7000

__________________________________________________________________________________________________________

                                            If you fear you have contracted the virus and
                   will seek medical care, it is best to call before going to a medical site so
                                                                 they can prepare for you.

__________________________________________________________________________________________________________.                                                          MA CORONAVIRUS HELPLINE

                                                                                  211

                                                                                  X26

Ma.gov has up to date information on the Coronavirus, and a current count of patients tested for Coronavirus, and patients testing positive, will be provided at Noon every Wednesday.

__________________________________________________________________________________________________________

If you want to stay healthy by maintaining your regular fitness routine but are fearful of getting infected at the gym, we have a solution for you.  At Golden Home Fitness, we offer VIRTUAL PERSONAL TRAINING. 
Using your phone, tablet or computer, you will be able to receive expert coaching from one of our Personal Trainers without leaving the comfort and safety of your own home.  You can get an expert, customized workout with one-on-one interaction, but none of the germ-y people or equipment.  

The way it works is that you will be able to see your trainer in real time and any video clips they wish to show you, and they will be able to see you, and correct your form if necessary.  Your Personal Trainer will also be able to draw on his/her screen to show you any modifications needed for each move.

BENEFITS OF GOLDEN HOME FITNESS
VIRTUAL PERSONAL TRAINING:

IT’S THE ONLY COACHED COVID-19 RISK-FREE WORKOUT ON THE PLANET!

1.  You can stay on track with your goals, and still have peace of mind that you are not at risk for                 contracting the virus.

2.  You get to work out in the safety and comfort of your own home.

3.  You save all that travel time to and from the gym, and all the headaches that go with it.

4.  It’s less expensive than regular Personal Training.

If you want to stay healthy, maintain an ideal weight, and reduce your stress during these scary times, continuing to work out is key.  

What could be better than not having to risk infection, not having
to interact with a lot of people, staying where you are most comfortable,
saving money and saving time? 

No, it’s not a dream!  Virtual Personal Training at Golden Home Fitness is the way to go. 
Why not give us a call to set up your first session today before they fill up.  We hope you have a healthy and stress-free day!

__________________________________________________________________________________________________________

Endnotes:

Centers for Disease Control and Prevention:  Cdc.gov;  World Health Organization:
who.int/emergencies;  Harvard University: Health.harvard.edu; Dr. Shira Doron