Golden Home Fitness

The Single Reason You Need to Start Working Out Today

You’ve been putting it off for a LONG time. You keep saying to yourself:

“It’s the holiday’s so I’ll just get started in January.”

“I’ll start back up at the gym when work settles down.”

“I just can’t seem to find the time.”

NEWS FLASH: You’re conditioning yourself to say it’s just not important.

The truth is if you don’t have good health, any of the money you make, or time you spend doing it won’t matter because your quality of life will suck. And putting it off until “tomorrow” is just programming you to push working out further down your priority list.

But you can change that in an instant (or should I say a bunch of instances done with intention.)

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Mel Robbins explains the 5-second rule here – No, not eating food off the floor within five seconds! – but taking an immediate action step towards something within 5 seconds of thinking about it.When you act immediately on a thought, you condition yourself to get more done. To prioritize now. It’s what Mel Robbins calls Metacognition or “a way of tricking your brain in order to achieve your greater goals.”(The science can be explained here.) This will build your confidence, help you face fears (is that scary situation you’re facing ever really as bad as we make it out to be in our head?) and most importantly, build momentum. Momentum is a critical component of behavior change. The 5-second rule is a strategy you can use to get yourself to do something you don’t want to do – like working out.

Yes I know – dragging yourself out of bed, putting on your workout clothes, and driving to the gym is not as simple as it sounds. You’re overworked, overtired, crunched for time and your life just never seems to slow down. So I’m going to give you a simple way to get this started tomorrow morning.

When your alarm clock rings tomorrow morning, actually get up (Yeah it’s crazy that we may actually use our alarm clock to do what we use it for in the first place.)

Huh? How is this going to help me get more done you’re asking? Well, when you hit snooze, you’re basically conditioning yourself to say, whatever I have to do today isn’t as important as sleeping in for 5 more minutes. And besides, you know how much more tired you feel when you wake up after a snooze.

So how does this help me to workout? I’ll tell you…

When you hear the alarm go off, reach over and turn it off. Instead of hitting snooze, sit up out of bed. Do this within 5-seconds You’ve now begun the process of reconditioning yourself to act on a thought immediately and building the necessary momentum. Next, you think about turning on the coffee pot and making a cup of coffee. Go do it! You’re now 2 for 2 and your confidence is building. Then you think, “I forgot to make my bed.” Immediately go and do it. Not “I’ll do it after I check how many likes I got on my Facebook post last night”, but immediately when you think about it.

What’s happening is simple. As you check off a task from your mental checklist by taking immediate action on it, you’re rewiring your brain to GET STUFF DONE and allow your thoughts to become a priority.

So next time you’re thinking of working out, but you’re hesitating, take an action towards it within 5 seconds and start reconditioning yourself. Maybe it means you go to your dresser and set your workout clothes on the bed. Maybe it means immediately grabbing your phone and putting it on your calendar. Any actionable step, no matter how small, will do. When it comes to changing your habits and behaviors, momentum trumps everything.

What small task that you’re thinking about right now can you go and do that can build momentum? If you’re on the cusp of getting started, we make it easy for you, just fill out your contact info and we’ll reach out to schedule you a complimentary workout!

This article was originally published on and has been re-published here with permission from the author, our Director of Training, Mike Urso.

Start Training, Stop “Doing Workouts”

You’ve been working out consistently for a while now, but nothing seems to be changing. The scale still reads that same obnoxious number that disgusts you. Your clothes don’t feel any looser, in fact, your pants seem to be even harder to button than before you started working out!

Like many others, you’re showing up to the gym and going through all the necessary motions. Classes, cardio, some strength training mixed in. Mentally you feel better, but why isn’t your body changing?

When it comes to planning for the result you want, there’s an important part of the puzzle that you need to consider. Are you following a training program or are you just doing workouts?

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When you’re just doing random workouts (and believe me, I’ve done it…a lot) it’s extremely hard to hit your goal, because although you feel like your sweating and burning calories, there’s no real progression planned or tracking involved. This leads to a lot of random results unless you’re a total beginner, which in that case you will see some changes over the first few weeks, but even then you will plateau eventually.

Planning your training program in phases is an effective way to avoid those randomized results. As good as we think we are at multitasking, we work best focusing on one thing at a time. For example, if we plan on only getting stronger for 4 weeks, we can actually get stronger, instead of trying to get stronger, burn fat, tone our arms…you get the idea. We spread ourselves to thin and get sub-par results by focusing on too many things at one time. Get good at one thing, then switch gears. Get good at that, then switch gears again.

Here’s an example outline of 3 months of training phases:

  • Month 1 – Muscular Endurance – All exercises are 2 to 3 sets of 12 to 15 reps – Little to no rest
  • Month 2 – Hypertrophy – All exercises are 3 to 4 sets of 8 to 12 reps – Short rest periods
  • Month 3 – Strength – All exercises are 4 to 5 sets of 3 to 6 reps – Longer rest periods

Month 1 the focus is to build endurance. Once we have that work capacity built, we can move to Month 2 and build more muscle. After you’ve added more muscle, month 3 is focused on strength to make that new muscle stronger. Wash, rinse, repeat.

You should keep most all of the movement patterns the same. Here’s what will happen: you’ll make continued progress over all three months by putting some structure into your workouts that switches phases each month. Too often I see the same guy on the bench press for 3 years still pressing 135 for sets of 10 reps and to no surprise, he looks exactly the same and hasn’t made any progress. Don’t be him.

  1. Define your outcome – What do you want to achieve? (ex. lose 15 pounds)
  2. Build your program phases – M1 Endurance, M2 Hypertrophy, M3 Strength
  3. Switch Gears – *And this is the most important part! Follow your program for each phase and switch gears.

Hopefully, this helps you add some structure to your random workout routine! For more guidance specific to you, and to experience the difference first hand, fill this form and we’ll call you to schedule a complimentary training session!

This article was originally published on and has been re-published here with permission from the author, our Director of Training, Mike Urso.

Why Exercise?

Exercise: it’s been said that if there is a wonder drug, exercise is it, because of the myriad of benefits. But have you ever been milling along on a treadmill and thought to yourself, what am I really doing here? What’s the point of all this? We’re not talking about having an existential awakening here (save that for another time), but instead questioning things what we often take for granted, like that we should exercise.

“Wait, so you’re telling me a personal training company is about to post an article asking, do we even really need to exercise?” Well, the answer is yes! Spoiler alert: it shouldn’t be a surprise, because the benefits are so overwhelmingly positive, and if you’d like to work with a trainer on how to make the most of your exercise, we can book you for a complimentary workout!

The Canadian Medical Association Journal published at meta-analysis seeking to find out what all the benefits of exercise truly are (1). To highlight the benefits, they found that routine physical activity has been shown to improve:

  1. Body composition (muscle development, fat reduction, weight control)
  2. Enhance lipid-lipoprotein profiles (cholesterol and triglycerides)
  3. Improve glucose homeostasis and insulin sensitivity (regulating how the body responds to food)
  4. Reduce blood pressure
  5. Improve autonomic tone (non-conscious balance of relaxation vs. stress)
  6. Reduce systemic and chronic inflammation
  7. Decrease blood coagulation (blood clotting)
  8. Improve coronary blood flow (blood entering the heart)
  9. Augment cardiac function
  10. Enhance endothelial function (lining of blood vessels)
  11. Improved psychological well being (reduced stress, anxiety, and depression)
  12. Improvement in sex-hormone levels

Among the most powerful findings is the impact on “all-cause mortality,” or the risk of death by any cause. One study looked at over 2000 men aged 40-60 over 22 years, measuring their fitness levels and 13-year all-cause mortality. As shown in the chart below, the risk of death was least for the group that was most fit throughout (brown bar to the right), but most inspiring is the dramatic reduction in all-cause mortality for those who were not particularly fit at the beginning of the study, but became more fit over the years (brown bar to the left)! In the interpretation, they report that “even small improvements in physical fitness are associated with a significantly lowered risk of death” (2).

These effects hold for women as well, as, “physically inactive middle-aged women (engaging in less than 1 hour of exercise per week) experienced a 52% increase in all-cause mortality, a doubling of cardiovascular-related mortality and a 29% increase in cancer-related mortality compared with physically active women” (1).

Across the board, exercise also reduces the risk of:

  1. All-cause mortality (20% – 35% lower risk of death by any cause)
  2. Cardiovascular Disease
  3. Type 2 Diabetes (1.7 fold increased risk among those inactive)
  4. Cancer
  5. Osteoporosis

While aerobic exercise gets a lot of focus for health improvements, strength training is important as well. The analysis reports that developing musculoskeletal fitness is associated with improving:

  1. Functional independence
  2. Mobility
  3. Glucose homeostasis
  4. Bone health
  5. Psychological well-being
  6. Overall quality of life

Functional independence is especially worth focusing on, as most people want to stay independent for as long as possible as the years roll on. There are a natural rise and fall of musculoskeletal fitness over time, and while exercise will improve the function and limit decline, not exercising will also expedite the fall. See the chart below for the visual representation of this (1).

We can all agree, exercise is extremely beneficial, so how do you start? You may be conditioned to think you need to sign up for a gym membership, but that isn’t true. You have everything you need, right at home! Not only that but exercise at home can save you valuable time and money. We’ve written about these at length in other articles, and if you’d like a complete guide to exercising at home, you can fill out the form below to download our eBook: The Ultimate Guide to Home Workouts! While information is excellent and can help a lot, taking action is the most crucial step, so if you’d like to get moving right away with a complimentary workout, click the button above, and we’ll book your session for you!


  1. Warburton, Darren E.R., Crystal Whitney Nicol, and Shannon S.D. Bredin. “Health Benefits of Physical Activity: The Evidence.” CMAJ : Canadian Medical Association Journal 174.6 (2006): 801–809. PMC. Web. 19 June 2018.
  2. Erikssen, G, et al. “Changes in Physical Fitness and Changes in Mortality.” Lancet. 1998 Sep 5;352(9130):759-62. PMC. Web. 12 September 2018

Brain Training: Exercise at Home to Stay Sharp

“What was that thing I was supposed to remember? What’s that word, it’s at the tip of my tongue! I feel like I’m just not as sharp as I should be.” All these complaints are common and especially prevalent as the years roll on. Exercise is an excellent way to pre-empt or halt this decline, and exercise at home may be the practice you’ve been craving to bring together the sustainable lifestyle of health you’re looking for.

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By age 60, more than 50% of Americans have concerns about their memory (1). Aerobic exercise has been shown to increase the size of the hippocampus in the brain, the center that controls verbal memory and learning (2). In an article from Harvard Health Publishing, Joyce Gomes-Osman, Ph.D., PT writes, “the verdict is still out on an ideal exercise ‘dose’ for brain health, because in short, it’s complicated. The long answer is that we are still learning about all the ways in which exercise changes our biology, since not all exercise is created equal, and of course it ultimately depends on who we are, for we are all different. The best exercise program for one person may be quite different from the best one for another” (3).

By age 60, more than 50% of Americans have concerns about their memory (1). Aerobic exercise specifically has been shown to increase the size of the hippocampus in the brain, the center that controls verbal memory and learning (2). In an article from Harvard Health Publishing, Joyce Gomes-Osman, PhD, PT writes, “the verdict is still out on an ideal exercise ‘dose’ for brain health, because in short, it’s complicated. The long answer is that we are still learning about all the ways in which exercise changes our biology, since not all exercise is created equal, and of course it ultimately depends on who we are, for we are all different. The best exercise program for one person may be quite different from the best one for another” (3).

But does regular exercise really help with brain function? In a 2016 meta-analysis of research studies including 12,820 records, the major findings were that:

  • “Physical exercise interventions significantly improved cognitive function in adults older than 50 years, regardless of baseline cognitive status.
  • Positive benefits to cognition occurred with an exercise intervention that included tai chi, or resistance and aerobic training, prescribed either in isolation or combined.
  • When exercise training variables were considered, interventions that included exercise with a minimum duration of 45 min and at moderate to vigorous intensity showed improvements to cognitive function” (4).

So now that you know it’s a good idea to exercise regularly, how do you do it? Walk down the health aisle in a bookstore or library (or peruse the Amazon category), and you’ll quickly see that few can agree on how to reach that elusive state of wellness. A professional personal trainer will get to understand your needs and how their training program and coaching strategies will interact with your unique physiology, medical history, and lifestyle preferences. Just as a doctor should understand your complete medical history, side effects, and drug to drug interactions before prescribing medication, so should a personal trainer understand the physiological and neurological impacts of the training program they prescribe for you and coach you through. Golden Home Fitness takes this a step further: founded by Dr. Bill Thorpe, previously trained as an MD, we take into account all of this information and match you with a professional personal trainer who specializes in meeting the needs that you have, at your convenience in-home.

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Want a comprehensive guide on why to exercise at home, with specifically how to make the most out of your time, with specific programs for what to do? Download your complimentary copy or our eBook, The Ultimate Guide to Home Workouts, by filling out the form below!