Virtual Personal Training

Convenient Affordable Virtual Personal Training

Golden Home Fitness Provides a Convenient Affordable Virtual Personal Training Platform for Superior Fitness

Golden Home Fitness offers convenient and affordable Virtual Personal Training.  What exactly is Virtual Personal Training and how does it work?  Golden Home Fitness Virtual Personal Training is the silver lining to all your Pandemic restrictions.  It is our own proprietary platform, developed prior to Covid-19.  We have successfully implemented our convenient and affordable Virtual Personal Training platform during the last several months. 

Here is How It Works:

  1.  SECURE:  Unlike Zoom, Golden Home Fitness (GHF) Virtual Personal Training (VPT) is our own private, fully encrypted and secure website.  You will have your own Virtual Training “room” accessible only by you and your trainer via login.
  1. INNOVATIVE:  GHF Virtual Personal Training is interactive.  It uses augmented reality technology.  Your trainer can “draw” on your screen to demonstrate proper form.  They can also send you instructional video clips.  We record and store your workouts in an encrypted server.  You can access any workout at any time.
  1.  SAFE:  You can do the workouts in the safety of your own home.  There is no need to interact with others or to risk exposure to Covid-19 or other illnesses.
  1. CONVENIENT:  You can do the workouts when and where you want.  There is no need to travel, there are no distractions and you can maximize your energy and focus.
  1. AFFORDABLE:  Golden Home Fitness Virtual Personal Training is extremely affordable.  While in-person Personal Training is $120/session, our Virtual Personal Training is only $45/session!  (if you would like to work out with one other person, our semi-private VPT rate is $25/session, and for a group of 3-6 the cost is just $15/session).

The Covid-19 Pandemic is full of sacrifices and restrictions.  The convenient and affordable Virtual Personal Training Golden Home Fitness offers is a life saver.  You can work out to maintain your health without risking your health, without breaking the bank and without breaking a leg (injury-free)!

Click this link: Complimentary Workout for your free Virtual Personal Training session, or call us at: (844) 704-9477.  Golden Home Fitness VPT is your budget and schedule-friendly fitness solution. Stay healthy and well!

Affordable Small Group Personal Training



Maximize Money and Time

Affordable Small Group Personal Training Classes can save you valuable time and money.  If you’re like me, life becomes more valuable with every passing year.  You feel more connected to the important people in your life, more devoted to your passions, and less willing to let go of either.  At the same time, every year that passes, goes by faster than the last.  Fortunately, we can maximize the quality of each day, and make it likely we will enjoy more of them, because we are not just getting older, we are also getting wiser.  We know that being healthy and fit are central to living our best lives.  If Personal Training is out of reach right now, affordable Small Group Personal Training is what you need. 

The sense of mental and physical well-being, confidence and energy that come from being healthy and fit transfers into everything we feel and do.  It also inspires and benefits everyone around us.  If we want to take our fitness game to the next level, hiring a Personal Trainer is our best bet.  They will coach and motivate us through every session, as well as educating us on how our bodies move most efficiently.  If we want high quality workouts beyond those sessions, or if we cannot afford a Personal Trainer, Small Group Training Classes are the answer.  

Benefits Of Golden Home Fitness Small Group Personal Training

  • PERSONAL TRAINING ON A BUDGET:  Fitness classes are great but you are left to your own devices.  If your form is off your Instructor may not notice or be able to correct you.  In Small Group Training classes, your form will be monitored and corrected because the classes are capped at 6 people.  Your Coach will be able to answer any questions you may have.  If modifications need to be made, they will be addressed from the get go.
  • FASTER RESULTS:  Each Small Group Training Class you take will be part of an overall program to get you to the next level of fitness.  Mitch Dropp, the GHF Fitness Director, combines time-tested and cutting-edge techniques in a progressive fitness program that will get you the results you want in the shortest amount of time.  No time will be wasted on ineffective strategies, improper form or injury.  You will see results faster than you would on your own or taking fitness classes.
  • CONSISTENT PROGRESS:  Each Small Group Training Class is scheduled with your Trainer ahead of time.  You will achieve the consistency necessary to make progress happen, and you will be held accountable.  This will help you develop life-long healthy habits that will empower you to up your game in every area of your life.  In addition, your progress will be tracked so you can see the positive changes you are making along the way.
  • FUN TEAM DYNAMIC:  The interactions you have with the other participants in your Small Group Training Class will help fuel your resolve.  There is nothing like pushing towards the same goal with like-minded individuals.  You will learn from each other, root for each other and likely develop a bond, much the way athletic teams do during training.
  • MORE MORE MORE:  You will be able to train right more often due to the low price-point.  You will want to push harder due to the support and comradery.  You will get better, faster results due to the exceptional coaching.

Fitting any workout into a busy day is great  –whether it’s weights at home, a quick run or a fitness class.  But not all workouts are created equal.  If you are really serious about making significant, lasting changes, Personal Training is the way to go.  If you would like to augment the training with classes, Small Group Training Classes are your best bet.  If you are not able to afford Personal Training yet but see its value, affordable Small Group Training Classes are the next best thing.  You will get top quality workouts, a competitive, fun atmosphere and proven results.

Affordable Small Group Training classes combine the best aspects of Personal Training with the best benefits of fitness classes.  They give you individualized attention, a winning strategy, accountability, the creativity, knowledge and motivation of your Coach, and interaction with the Coach and students all at a lower price than Personal Training.  Taking these classes will embolden you to push harder in each workout, to train more often, to build a rapport with other athletes and to get better, faster results.  Your fitness achievements will enhance all areas of your life.  Signing up for a Golden Home Fitness Small Group Training Class today is a win-win proposition.  We hope to see you soon!

If you would like to schedule a GHF Small Group Training Class, log on or call us at

Golden Home Fitness Small Group Training Class Schedule

Monday:  7am, 8am, 9am and 5:30pm

Tuesday: 8am and 5:30pm

Wednesday: 7am, 8am, 9am and 5:30pm

Thursday: 8am and 5:30pm

Friday: 7am, 9am and 10am

Saturday: Coming Soon!


Restart Exercise Without Injury

Turn Your Post-Quarantine Caterpillar into a Butterfly (Restart Exercise Without Injury!)

“One day the caterpillar stops eating, hangs upside down from a twig or leaf and spins itself a silky cocoon…Within its protective casing, the caterpillar radically transforms its body, eventually emerging as a butterfly.”

If you’re wondering how to restart your exercise program without injury, we can walk you through it.  In fact, if you were an avid runner before the Pandemic who took some time off, walking is a good place to start.  Slow and steady wins the race.  It’s also a good idea to consult with your doctor first, particularly if you are older or have a medical condition.  Here are lots of other recommendations for a post-quarantine revival.

WebMD suggests hiring a Personal Trainer.  “The trainer will help you create a safe and realistic exercise program.”  If you want to get stronger, faster, thinner, more toned or all of the above, reach out to Golden Home Fitness.  Our Personal Trainers can get you the results you want fast and injury-free.  Claim your free workout today.

Whether you are working with a Personal Trainer or not, you will want to start with a small goal and work up from there if you want to restart exercise without injury.  Nobody likes when an exercise that used to feel easy, now feels out of reach. But trying to do too much too soon can be overwhelming, and can make you feel defeated.  Your best bet is to ease into a new routine by doing a little less than you know you can.  Later you can gradually increase the intensity, frequency and duration of your workouts.  

Restarting exercise without injury takes a good strategy. Start with low-intensity workouts for the first week or two, and then work up from there.  If you were running, start with a walk.  If you were doing strength training, start with lighter weights or no weights at all.  Another option is to lower your reps or do fewer sets.  Planks, lunges, pushups, bridges and squats are a solid foundation to build upon.  They will improve your strength and fitness, while making it less likely that you get hurt.  

Heavy lifting, jump squats, burpees and box jumps are best saved for later in your fitness journey.  The first step is to be patient and just start moving more!  If you pace yourself, you are much more likely to succeed.  Your body responds to consistent exercise which will not be possible if you end up getting hurt.

If you want to work out again without getting hurt, start your workouts with dynamic stretches to warm up your body.  End them with static stretches and a cool down.  Tight backs and hamstrings are common.  Even more so if you’ve been doing more channel surfing then surfing lately. The warm up will loosen up your muscles and joints, and get your heart rate up. 

A good cool down will get your heart rate back down slowly.  It will also improve your flexibility, and leave you less tight and sore.  You are much less likely to get injured if you include a warmup and a cool down in your workouts.  Your exercises will also seem more do-able and enjoyable.

To start working out again without getting hurt, focus on your form.  Sacrificing your form for heavier weight, more reps or faster sets will only lead to injury. It is often the reason people get hurt when they are starting or restarting an exercise regimen.  A good personal trainer can ensure your form is spot-on from the get-go.  Quality over quantity will get you to your end game.  

Focus on doing the exercises right, breathing and controlling each movement.  Know the difference between muscle discomfort and pain.  Stop immediately if something doesn’t feel right.  Listening to your body could be the difference between getting fit and getting injured.

The months we have spent in forced confinement due to the Pandemic have been hard on most of us.  If you have been unable to maintain a proper workout routine, you’re not alone.  Now that we are approaching a new normal, we can resume a healthy lifestyle with a few easy steps.

Enlisting the help of a Personal Trainer is the surest way to succeed.  Pacing yourself, warming up, cooling down and focusing on proper form will get you to where you want to go.  You can start your exercise program without injury. We are here for you with excellent instruction, motivation and accountability.  We hope to see you soon and wish you the best of luck!


Endnotes: scientificamerican.com; health.harvard.edu;  webmd.com;  self.com;  getthegloss.com;  stylecaster.com;  flippingfifty.com


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!


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.