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.

Fitness Willpower Dovile

5 Tips for Fitness Willpower to Exceed Your Goals!

Information is easy to come by, but how do you get yourself to do it and reach your fitness goals? It comes down to the fitness willpower you have already! Many obstacles come in your way on the path to any worthwhile goal. When it comes to fitness, some of those obstacles, like traffic or overcrowded gyms, for example, can be solved by working out at home. However, you still need to get moving and stay consistent. This is not an easy task, even for the most fitness-enthused among us! It comes down to your fitness willpower and today we’re sharing five key tips and realizations to help you get an edge. These tips are inspired by the Charles Duhigg book, The Power of Habit, and applied here in the context of fitness and home-exercise.

1. We Have a Limited Supply of Fitness Willpower

Kale Fitness Willpower

You know the feeling: it’s January 1st and you’ve never been so motivated in your life, you signed up for a juice cleanse, you’re committing to go keto forever, you’re going to go to yoga 3x per week, walk daily and workout 5x per week… You know how that story ends with hard burnout and rebound maybe a week later, maybe a month, the point is that you overtaxed your fitness willpower, and now you can’t hold yourself back from the dessert buffet and feel like Joey Chestnut eating hot dogs on the 4th of July.

Don’t be that person! Take the slow and steady approach to keep your fitness willpower reserves just fresh enough. Start with one thing, the thing you know 10 out of 10 times you have no trouble doing and then go from there! That may be drinking a glass of water first thing every morning or committing to complete a lap around the outer sections of the grocery store with fresh produce before going to the inner isles that have more processed goods.

2. Do Difficult Tasks While Your Fitness Willpower Reserves are Full

You set your intention Sunday night to workout Monday right after work, then when Monday afternoon rolls around you come home from a long day at work and take just a minute to rest on the couch. Next thing you know, you realize you have no fitness willpower left to crush the great workout you had planned… This tragic series of events is all too common, and can be easily avoided! If you’re someone who is always exhausted after work, try a different time for your workouts! Likewise, if you’re a night owl and are barely functioning before 10 am without six espresso shots, don’t try 6 am workouts when you can likely find a better option. Listen to your body, and choose times when you’re most alert and motivated to your most difficult tasks.

3. Just Simply Writing Down Your Routine Will Help to Stick to the Plan

In the previous example, you set your intention Sunday night, great work! Was it written down as a commitment to yourself in your calendar (or wherever you keep your daily/weekly routines)? If it was, you’re far more likely to do it after all, or worst case, you’ll move it to a new time on your calendar when you’ll be re-committed to completing the task. Similarly, if you plan your routine far out in advance, such as planning that you’ll work out every Monday, Wednesday, and Friday for the next three months, you’ll be less likely to skip the workout when you can see how this one session fits into the bigger picture. That helps avoid the “how much does this one workout really matter?” excuse that creeps in and sabotages long term fitness willpower.

4. What’s Your Why? Do it for Someone Else

Does this matter to you? If not, or if it’s a lukewarm reason, you’ll be much more likely to skip commitments or quit altogether. If, however, your goals are intimately tied to other people you care about, you will go to war to see your goal through to completion. For example, if you want to lose weight to be able to play with your kids or to improve your heart health to be able to see them grow old, you’ll be far more motivated than if you want to fit in a smaller bathing suit or live up to some ideal you’ve set for yourself (not bad goals, just less powerful when it comes to fitness willpower).

5. Lead the Way! Build Control Over the Process for Maximum Fitness Willpower

“Do you ever feel like a plastic bag drifting thought the wind, wanting to start again? Do you ever feel so paper-thin, like a house of cards one blow from caving in?”

Katy Perry

Whether those Katy Perry lyrics already have you burst into song like a “Firework,” or you have no idea who she is, we can agree that feeling out of control is quite de-motivating. That no matter what we do, it just doesn’t matter. Building a sense of control over the process for your fitness goals will help you maximize your fitness willpower like never before! So how do you take control back? Make some decisions! Do you hate using a treadmill when you’re at the gym but feel like you have to? Decide to do something you enjoy and look forward to, and then appreciate how your decision caused that improvement. Hate kale? Decide to eat a different green, leafy vegetable that you like, or try cooking it differently, and take time to taste how much sweeter being in control of your health tastes!

Thank you for taking the time to read this article, we hope you have learned some things you can take initiative with and decide to act on! Now while it’s easy to read information, working with a coach is the best way to progress. We’re offering a session for you at no cost! Sign up for a complimentary workout here or call (844) 704-9477 and we’ll schedule a workout for you!

Gronk Fitness Mindset

Gronk Fitness: Mindset is Everything | How to Get Your Mind Right

All kinds of fitness information is readily available, and we’ve shared plenty of tips, tricks, and suggestions for learning how to make the most out of your home gym and steps to reach your health and fitness goals. One of the most important pieces is how we use that information, and our mindset to carry us to our goals! Today we’re sharing a great article from the All Pro team over at Gronk Fitness Products, sharing their top tips on keeping your mindset right!

We partner with Gronk Fitness to bring high quality home fitness equipment to you at an incredible value (and 20% off equipment with code GOLDEN), and are working together on our new Personal Training Studio opening in September! Check out our Grand Opening Celebration for 30% off Personal Training and Your First Month Free!

What’s good Gronk Fitness,

Mindset. Your mindset may very well affect everything you do in life, including your relationships, your work goals as well as your athletic goals. And while a positive mindset will help you reach those goals, a negative one will unquestionably impede your progress.


Most of us tend to think of the body and the mind as two different things, and yet they are always connected. You’ve surely heard of the phrase “mind over body”. Well, this is definitely true to an extent. That’s because your mind does have power over your body, but only when you are able to control it. If you cannot control your mind, your mind will start controlling you.

Now, we all have negative thoughts at times. Having said that, whether we allow our body to suffer the consequences of those bad thoughts is an entirely different matter. You see, the body always does what your mind commands, consciously and subconsciously! You are surely familiar with those commands in a conscious level. However, it’s your subconscious that can often have a terrible effect on your body, shutting it down and preventing energy from reaching different spots.

Just think about this for a second. If your mind is stressed out, confused and out of options, your body becomes confused as well. It becomes chronically tight, prone to injuries and pain. That’s because the connection between your brain and your body is not something arbitrary. On the contrary, it’s your nervous system that makes the connection real.


  1. Meditation – What is meditation? In its simplest form, it means clearing your mind of all thoughts. Can you think about nothing for the next 30 seconds? If you can’t and if you find different thoughts creeping into your mind, then you are simply too tense, too stressed out and anxious. Meditation will help you expel dark thoughts, clear your mind and reset your mindset.
  2. Stretching – Sometimes, there are literally energy blockades around your body which do not allow your energy to flow freely. It could be a tightened muscle, a pulled tendon or even poor blood flow in a certain area. Dynamic and static stretching can help improve your mood and mindset by loosening up the joints and enhancing your vitality.
  3. Focusing – Focusing is much different that meditating. With meditation, you clear your mind of ALL thoughts. Focusing is different in the sense that you only clear irrelevant thoughts. So, if your dream is to become a better basketball player, you need to start focusing on that goal. Even when lifting weights at the gym, you do it to enhance your body, build functional muscle and become better…at basketball. Focus on that. Dwell on it. Think about it and it will become a reality.


Well, it depends. Clearing your mind can take as long as a few seconds…or it could take months or even years. It highly depends on your character and your life. However, even if it takes months or years, do not despair. Setting aside 5 – 10 minutes before your next training session or your next game to get your mind right will have an IMMEDIATE effect on your performance.

Remember! Even a 5% improvement is an improvement. More often than not, that 5% is what you need to become the best version of yourself, unlock your potential and beat the competition. Take it one day at a time and don’t lose sight of your goals. After all, those who fail are those who give up. It’s not often that someone will keep trying session after session, day after day, year after year and experience zero progress.

As long as your mind is set, your body will follow. Besides…the only limits that exist are the limits that you set for yourself.

Published originally on the Gronk Fitness Products Blog.

Want to learn how to make the best use out of your home gym? We’ll schedule you a complimentary workout where we come to you! Call (844) 704-9477 or click here to reserve a time that works for you!

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.)

Ready to Get Moving? We’ll Book a Complimentary Workout for You!

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 mikeurso.com/blog 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 mikeurso.com/blog and has been re-published here with permission from the author, our Director of Training, Mike Urso.