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:


  • Establish a soothing bedtime ritual and shoot for seven to nine hours per night.


  • Periods of fasting allow your digestive system to rest, and speed up your metabolism.


  • 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.


  • It’s not drudgery or a chore, it’s a challenge, and you say “bring it on!”


  • If you slip up, just get yourself right back up to speed, and remember why you started.


  • Let your friends and family know about your goals and successes so they can support you.


  • High Intensity Interval Training will speed up your fitness gains so you can get in shape for Summer of 2020.


  • Foods like donuts, bagels, pizza, chips and ice cream are not your friends, limit them.


  • Instead of drinking or eating out, try a Golden Home Fitness Group Training or Fitness class together.


  • Foods like salmon, spinach, avocado, eggs, almond butter, olive oil and nuts are great choices.  Options are limitless, find your faves.


  • Fiber helps keep you feeling full, is good for digestive health, and has many added health benefits.


  • 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.


  • Purchase a new bodycon outfit, get a massage, go to a concert or watch your favorite movie.


  • Love yourself throughout the journey and learn to enjoy the process of getting in shape.


  • It reduces appetite, gets rid of waste, prevents water retention and boosts your metabolism!


  • Music will motivate you and make you work harder, especially if it’s upbeat and positive.


  • Taking recovery days, and practicing meditation or yoga are good ways to manage your stress.


  • Target your abs with planks, sit-ups and bicycles, keeping your abs in as you do the exercises.


  • Every day you are one step closer to your goal, and your chances of getting in shape for summer of 2020 are skyrocketing!


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!


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.


Finding Your Sense of Calm in an Uncertain World

You can Find a Sense of Calm and Control by Establishing a Solid Routine

Wouldn’t it be nice to find a sense of calm during this stressful time?  If you find yourself too anxious, apprehensive or disoriented to know what day of the week it is, you are not alone.  The Coronavirus came without warning and threw us into a stressful and unpredictable time like no other.  Nearly half of Americans admit that the Pandemic has had a major negative impact on their mental health. The staggering ever-rising statistics of Coronavirus infections and deaths are overwhelming.  The CDC reports that a large majority of us are worried about our health and finances, are unable to obtain necessary supplies, have a hard time concentrating and sleeping, have changed our eating habits and have increased alcohol, tobacco or drug use.  While there is a lot of uncertainty in today’s world, there are ways we can regain a sense of calm and control.  One of those ways is by establishing a solid routine.

What if that solid routine could make us worry less, while at the same time giving us less to worry about? A daily dose of exercise can do just that.  There are few better ways to manage your stress than by working out.  According to Dr. Randall Stafford of Stanford University, “it is critical to be physically active” in order to maintain optimal health during this Pandemic.  Exercise is good for our overall health, immune system and mental health.  Physical activity reduces blood pressure, type 2 diabetes, heart disease and stroke.  It improves bone and muscle strength, balance and flexibility.  It also improves our immune function, and aids in weight management.  Inactivity and obesity, on the other hand, are risk factors for Covid-19 as well as most other diseases.

Exercise is a Great De-Stresser

The abruptness and urgency of the Coronavirus crisis has highlighted the importance of our health more than ever.  A sound body and mind will always increase our odds of surviving life’s many challenges.  We can find a sense of calm and control through regular exercise.  The easiest way to build a solid routine based on physical fitness is through Virtual Personal Training from the comfort and safety of your own home. 

With the best health and fitness experts, Golden Home Fitness can design a schedule conveniently tailored around your availability and preference.  Best of all, your workouts will be done in the safety, comfort and convenience of your own home via smartphone, computer or tablet.  The advantage of this opportunity cannot be overstated.  You will save invaluable time and frustration by not having to commute to a gym, be more at ease and focused without by-standers, and you will maximize output by choosing your most energetic portion of the day.  

Golden Home Fitness Personal Training makes sense not only during quarantine, but always.  If you are serious about your health and fitness, it is definitely the way to go.  You can manage your stress now and always by working out with us.  In addition, you can enlist your whole family for hikes, walks, runs, bike rides, or dance-athons.  If time or motivation is an issue, try fitting a few 15 minute bouts of jump roping, stair climbing, bodyweight strength training or core work into your day.  Alternatively, you could challenge yourself to do 10 squats every hour, or 15 sit ups after each zoom call.   Squeezing in a few sets of crunches, push ups or planks into commercial breaks will give you a much-needed physical and mental boost.  Every little bit counts and, trust me, you will never regret any effort you put into a better body and mind.

Healthy Food and Supplements Keep Our Minds Calm and Our Bodies Strong

In addition to working out regularly, eating well is the most important thing we can do to find a sense of calm and in control in a changing world.  According to the health experts at Forks and Knives, we should consume “as many whole plant foods as possible to both optimize nutrient content and minimize toxic burden.”  Promoting good bacteria in our gut by eating clean whole foods aids in disease prevention.  

Fruits and vegetables are full of antioxidants, fish and walnuts give us Omega 3 Fatty Acids, nuts and greens provide us with healthy nutrients and fiber.   Beets, carrots, apples, potatoes, cabbage and sweet potatoes will all last for months in your fridge.  Canned beans, frozen fruits and vegetables and oatmeal are also excellent pantry staples to turn to for nutritious, affordable foods that won’t expire quickly. Discovering the optimal nutrients to consume for your goals may seem overwhelming, but the Health Coaches at Golden Home Fitness can take all the guesswork out of it by designing the diet of your dreams.

While most of us do our best to ingest all the daily nutrients we need, many of us fall short even when every type of food is readily available.  If you don’t usually take a multivitamin, taking one now makes sense, as we adapt our diets to a changing planet. Golden Home Fitness has an extensive line of disease-fighting Nutraceuticals to maximize your immune response available on their website.  If you find yourself lacking energy, feeling sluggish or if your hair, skin and nails are dry, chances are you are lacking in some important nutrients.  GHF Nutraceuticals can provide the antioxidants and micronutrients you need for optimal health, and can help you manage stress.

Sleep Allows Our Bodies and Minds to Recover

Regular exercise and good nutrition are two critical components of a healthy body and mind not only during this Pandemic, but always.  Another critical component is sleep.  A good night’s sleep boosts our immune system, lowers stress, improves our mood and concentration, and makes it easier to exercise, eat right and get along with our quarantine roommates.  If you want to find your sense of calm, try to establish a soothing nighttime ritual such as reading, meditation or journaling, create a calming environment and schedule at least 7 or 8 hours of quality sleep each night.  You will find your daily tasks more manageable, your patience and humanity more attainable and your outlook much more positive.

In addition to maintaining your health, the CDC, the WHO, Dr. Fauci and Dr. Birx all recommend the following protocols for Covid-19 prevention:  stay at home (or outdoors but away from people) as much as possible, avoid large crowds, limit errands to essential ones, socially distance at least 6 feet, wear masks and avoid touching your face in public, wash your hands well and often, and disinfect frequently-touched areas of your home with a disinfectant such as a bleach or 70% alcohol solution.  

Our New Normal Can Be Better Than Before

Staying healthy and fit is a life-long challenge.  Doing it well improves your quality of life and gives you a sense of calm and control.  This period of time requires that we all be vigilant and patient.  Covid-19 came without warning, completely transformed our lives and has no known departure date.  Another way to hone in on a sense of balance and normalcy is to start our day by focusing on 3 deep breaths and 3 things we are grateful for. In addition, donating our skills, time or money to those in need during this Pandemic can give us a sense of hope and community in the face of so much adversity. 

None of us expected the Coronavirus Pandemic and none of us know when it will end.  If we are one of the lucky ones in good health, we owe it to ourselves and to our world to make something good come out of this time.  Besides managing our stress, we can learn a new sport, language or skill, complete a long-sought-after project or  bond with our family more than ever.  If we focus on our health and wellness, we can become healthier and stronger than ever before.  On behalf of Golden Home Fitness, may you and your family stay healthy and well, and may the end of this crisis light your path and strengthen your resolve to live the life that you deserve.


CDC.gov;  CNN.com;  Stanford Medicine, scopeblog.Stanford.edu;  nutrition.org;  forksoverknives.com;  2020 Kaiser Family Foundation, kff.org;  Society for Women’s Health Research, swhr.org;  The Washington Post, washingtonpost.com;  travelandleisure.com


GHF Studio

Getting Back to a Healthy Routine Post-Quarantine


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