January 1st Fitness Motivation

The Magic of January 1st Fitness Motivation All Year

Every year, millions of people gear up for their big January 1st fitness motivation kick, and it works! (For a few days…) At that time, people feel like they’re on the top of the world, able to crush their goals without hesitation. While January 1st gets a lot of flack among fitness professionals, it does help when nearly everyone you know is motivated for some kind of goal they’re actively pushing themselves towards. It’s often even an impetus for people to try working with a personal trainer to guide them to success! The problem is that many people don’t build the positive habits to make those changes stick and that their January 1st fitness motivation only comes around once a year… In this article, we’ll cover 3 ways you can tap into that same indomitable will any time of the year!

1 – Major Life Changes

Maybe you’re about to move houses, start a new job, or your kids are about to go off to college. Anytime you’re in a new location, have a new weekly routine to adjust to, or find yourself with more free time suddenly, it’s the perfect time to commit yourself to make new healthy habits! Just like that, you’re creating your own personalized conditions superior to the old January 1st fitness motivation.

For example, when you step into that new home if you decide that you’re going to hold a plank while your Keurig brews, start with day 1 and you’ll have a much easier time maintaining your habit. All you will have ever known in the new environment is the new positive behavior, and you’ll likely fall back into it without thinking.

2 – After Breaks from Routine

Another day, another dollar, routine day after routine day, then suddenly: you go on vacation, take an exciting trip, finish a project you’ve been working on for a long time, or see the end of a sports season you’ve been invested in. Your routine is thrown out the window and what’s left is a perfect opportunity to decide what your new routine will be!

This is an excellent time to take the initiative and decide that you’ll use this opportune clay to mold the You 2.0, healthier, more fit, that you want to become.

3 – Just Do Something!

Start today! (Or at least the closest day that ends in a “Y”…) You don’t need to have it all planned out, to what exercises you’ll do in what order, or how many grams of broccoli to eat at dinner next Thursday, you just need to make a decision and build small wins for yourself!

Doing so will build positive momentum upon which you can build a more substantial plan (planning is, at some point necessary after all, for sustained success). While “jump and build a parachute on your way down,” isn’t always great advice, it is essential that you start! Isaac Newton got it right with his first law of motion that, “an object in motion will stay in motion, and an object at rest will stay at rest unless acted upon by an outside force.”

What are you waiting for?! Do 10 jumping jacks, take a walk, or climb the stairs an extra time. Yes, right now… If you hear all kinds of obstacles in your mind coming up, building momentum by hiring a personal trainer will help you instill the accountability and positive habits that will guide you to long term success.

Tired of waiting for the January 1st fitness motivation to kick in? Try out working with a personal trainer for free! Call us at (844) 704-9477 for a complimentary workout in our new North Andover Fitness Studio or in the convenience of your own home or apartment building!

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Written by Coach Will H. Hansen and shared here by the author.

Stay Fit this Holiday Season Dovile Squat

Stay Fit This Holiday Season: 3 Step Cheat Sheet

The Holiday Season is here and for many, that means their fitness goals take a back seat, but it doesn’t have to be that way! Here’s your three-step cheat sheet from local fitness experts Golden Home Fitness for you to stay fit this holiday season:

1 – Enjoy It! (Mindfully) 

Stay Fit this Holiday Season Will

When you hear, “stay fit this holiday season” it may conjure thoughts of tasteless, sugar-free cookies, skipping parties for the gym, or other restrictive activities. This is doing it all wrong! Paraphrasing the wise boxing coach and fitness writer Ross Enamait, it’s not what you do between Christmas and New Year’s that messes you up, it’s what you do between New Year’s and Christmas. This is the time of year where it’s okay to be present with loved ones and enjoy the often all-too limited time we get to share with one another. The key is to try to enjoy yourself MORE, not LESS. As a personal trainer, what could I possibly mean by that? Eat that cookie like it’s the last cookie you’ll ever eat, savor that wine, that cake, that champagne, and so on like you’re the most discerning critic you can imagine. Then once you’ve been completely present and have actually tasted what you’re consuming, rest on a satisfied gut.

The problem for most is not that they are at the Christmas party, or that they ate a cookie, but that they devoured a box of cookies mindlessly while watching a Lifetime movie, or that they drank the entire bottle of wine trying to distract themselves from a dry holiday office party conversation. More than just a buzzword, being mindful when you indulge will help you stay fit this holiday season.

2 – Drop the All or Nothing (Pick Your Spots)

To add on to number one, be your own best advocate and pick your spots! If you’re at a party and you can choose from store-bought cookies and delicious homemade cookies, or special reserve wine versus generic box wine, this is the time to be your most discerning, snobby self! Focus on quality over quantity and you’ll find yourself more satisfied and in better shape when January rolls around.

When it comes to goals, realize that maintaining where you are is a valiant goal this time of year! Many people let the wheels fall off the wagon and gain notable weight every holiday season, so even maintaining where you are is a great place to build on when the New Year comes.

3 – Don’t Do It Alone (Hire a Coach or Enlist an Accountability Buddy)

Stay fit this Holiday Season Coach

You’re embarking on a journey that many people set off on, but relatively fewer succeed at, as all New Year’s resolution statistics show. On any journey with risk, it’s essential that you don’t venture into the unknown all alone!

Enlist a coach, like we provide at Golden Home Fitness, or find an accountability buddy to keep you on track! Having an accountability partner will keep you honest when you want to reach for that third cookie, but know you should really stop. A good coach or partner will check in on you regularly to see how you feel you’re doing and help you decide on any adjustments to your strategy.

Want a coach to help you see your best results yet? Call us at (844) 704-9477 for a complimentary workout in our new North Andover Fitness Studio or in the convenience of your own home or apartment building!

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Written by Coach Will H. Hansen and shared here by the author, featuring photos of Coach Will and Coach Dovile Zemaityte from the 2018 Golden Home Fitness Toy Drive for Shriners Hospital for Children.

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.

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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.

10 Minute Home Workout

10 Minute Home Workout to Bring the Heat this Fall

You know the feeling: 6 am on a cold October morning, every single cell in your body is telling you to crawl back under the covers but you know you should go workout. How do you make this process less painful? Start small and start right at home! In the time it takes you to brew your coffee and prepare breakfast, you can do a great 10 minute home workout that will get you warmed up and ready to have a successful day! Here’s one of our favorite “roll-out of bed and get moving” workouts for the fall:

10 Minute Home Workout:

1. Just Get Moving! (2 Minutes) Keep it simple and just get moving; you can do jumping jacks, squats, mountain climbers, stair-stepping, or dynamic stretching. You want to build momentum here before your even awake enough to realize you’re working out. Just 2 minutes of your favorite movement, or a mix of a few, will do.

2. Core and Mobility (3 minutes) Pick 3-4 exercises you enjoy for core and mobility and perform them twice through in circuit fashion. For example:

3. Strength Circuit (4 minutes) Again pick 3-4 exercises, this time focused on strength through the upper body (pulling and pushing) and lower body. Perform the circuit twice, doing 10-15 reps of each exercise. For example:

4. HIIT Finisher (1 Minute) Pick one exercise, and perform it for 10 seconds as hard as you can, then rest for 10 seconds. Repeat this process three times for 1-minute total. Using an interval timer app or clock is recommended. For example, choose one of:

  • Mountain Climbers
  • Stair Switch Hops
  • Squat Jumps
  • Ab Bicycles

This article was written by Coach Will H. Hansen and published here by the author.

We hope you found this 10 minute home workout useful and inspiring! Want a coach to come to you and help you get the most out of the time and space you have at home? Call us at (844) 704-9477 for a complimentary workout!

30 Minute Home Workout Pull Up Rings

Top 30 Minute Home Workout with Pull-Up Bar and Rings

Knowing that it’s beneficial to workout at home is one thing, but what do you do with your space and equipment? Today, we’re building on our most recent article in the Anatomy of a Home Gym series, by sharing our top 30 minute home workout with a Pull-Up Bar and Rings!

30 Minute Home Workout:

1. Warm-Up! Using a pull-up bar and rings doesn’t just have to be a part of the workout alone, but can be an integral part of the warm-up as well. After a general warmup consisting of exercises like jumping jacks or steady biking on a stationary bike, you can head straight to the pull-up bar and rings for a more specific upper body dynamic warm-up. Performing a variety of just moderately challenging bodyweight movements will prepare your body for the more intense workout to come. For examples, check out the exercises we highlighted for using on a park swing set, traditionally done with rings or a suspension kit.

2. Pull-Up Tempo Reps: You may be thinking, “I can’t do any/many pull-ups, these will be too challenging for me,” but not so fast! No matter your level, you can gain benefit from varying the tempo of pull-ups. In other words, spend more time in either the hanging at the bottom, the hold at the top, or either up or down. Even if all you can do is hang on for dear life, you are strengthening your grip and upper back muscles to be able to stabilize and handle more workload! Alternatively, if you’re a pull-up superstar, slowing down the lowering portion of the pull-up, or adding long pauses throughout will increase the difficulty. Somewhere in the middle? Start by holding yourself at the top position, jumping, stepping from an elevated surface, or using assistance to get there first.

3. Ring-Row / Ring Push-Up: Pairing exercises – especially those working opposite muscles – is an excellent way to save time and get an efficient workout in! Rings are excellent for this because all you need to do is flip around, and you can adjust the height of the rings to make the exercise more or less difficult, or by adding a variation like including a pause.

4. Ab Training Circuit: Pick 3-4 ab exercises with the pull-up bar and rings and go through them as many times as possible in a set amount of time! This will keep you on schedule and help you get extra ab work in – and who doesn’t want that? Examples to choose from:

  • Hanging Leg Raise
  • Hanging Scissors
  • Hanging Knee Circles
  • TRX Pike (Feet in Rings)
  • TRX Plank (Feet in Rings)
  • TRX Buzzsaw (Feet in Rings)
  • TRX Alternate Knee Tuck (Feet in Rings)

5. Cooldown Stretch – Hang Out! If like many people, you sit at a desk for work or hold much stress, your shoulders are likely pretty tight! Just grab hold of the bar and hang for as long as you can comfortably, and you’ll get a great stretch, grip workout, and cool down.

This article was written by Coach Will H. Hansen and published here by the author.

Want a coach to come to you and help you get the most out of what you have at home? Call us at (844) 704-9477 for a complimentary workout!

Essential Home Fitness Equipment Ring Rows

Essential Home Fitness Equipment – Anatomy of a Home Gym Part 2

Exercising at home can save you time, money, and even help you think more creatively! But where do you start, and what kind of equipment should you have to outfit a home gym? In part 1 of our Anatomy of a Home Gym series, we shared the process of deciding what essential home fitness equipment to start with, and then shared a few quick workouts to make the most of it!

Through this series, Coach Will H. Hansen is sharing his top tips for efficient and effective home workouts from personal experience and from helping clients. To recap part 1, the most important question to ask for deciding on essential home fitness equipment is, “What will radically improve training efficiency or add a new dimension to your training?”

Today, we’re taking the next step, looking at what equipment piece or a couple of pieces you can get next to take your training to new heights! Let’s remember that for working out at home, maximizing efficiency and convenience is a top goal.

Essential Home Fitness Equipment Rings and Pull-Up Bar

After we discussed the Chaimberg RXM Air Bike from Gronk Fitness Products in part 1, the next step is to add equipment for some full-body strength workouts! While it’s possible to get free weights from basic household implements like buckets filled with water, or a backpack filled with textbooks, doing bodyweight exercises like pull-ups, bodyweight rows, and the like, is much more logistically difficult. Consequently, getting a good pull-up bar and a suspension kit such as a TRX unit, or a more economical set of gymnastics rings, you can add another dimension to your training with a space and time-efficient workout without breaking the bank!

Essential Home Fitness Equipment: Why Bodyweight Exercise Matters

For most people, training is a means to feel better, look better, and improve their day to day functioning. Training with a pull-up bar and rings is excellent for each of these goals. Bodyweight training will develop strength specific to moving your body in space, important for day-to-day mobility! When you are doing large, compound exercises like pull-ups and inverted rows, you recruit several muscle groups and in doing so, are elevating your heart rate to burn more calories both during the exercise session and after. Best of all, you don’t need a massive set of weights to train, just get up and go! It’s also easy to progress by simply changing the angle of your body with the inverted rows, or by modifying the tempo of the pull-ups, such as adding longer pauses at the top.

Now let’s get moving! In our next article, we’ll share our top workouts you can do right at home in 30 minutes or less, using just the essential home fitness equipment we discussed today. Want a coach to come to you and help you get the most out of what you have at home? Call us at (844) 704-9477 for a complimentary workout!