Clean away winter weight

Clean Away Winter Weight

Spring clean your house while cleaning away winter weight gain!

Spring is in the air and we know what that means! It’s time for some spring cleaning – let’s bring in the new and take out the old, including that winter body weight gain! Here are some great ways to clean out your house while shaping up for summer.

Start in the kitchen!

Doing dishes can be so tedious! Try adding a squat every time you put a dirty dish in the dishwasher. No dishwasher? No problem, do some leg kick-backs while standing at the sink.

After you have your dishes done, it’s time to wipe down all the cabinets. Do calf raises up to reach the top and squat low to get that bottom cabinet.

The last thing to do in the kitchen that will help your health is cleaning out that fridge. If it’s expired pitch it! If it’s junk food pitch it! It’s time to start fresh this spring! Bring all your healthy foods to the front and keep snacks available like trail mix, fresh fruits, or protein bars for when you’re on the go.

Now the bathroom!

When scrubbing those shower walls, do large arm circles to really work those shoulders and back muscles. Don’t be afraid to put some elbow grease into it! Now – mopping those floors, you can engage your core to create a side twist with every motion.

Last, the living room.

If you have high book shelves, try using a step ladder to reach the top and take a step up and down with every swipe. It is like creating your very own step aerobics machine. Vacuuming can seem like a chore to do, but try adding lunges with every step. You can also get a good chest and back workout with vacuuming as ever; pushing forward is a chest press, and bringing the vacuum back is a row.

There are plenty of ways to get a workout in just by cleaning your house. Try breaking up the load you need to carry when taking the stairs. This creates more trips up and down the stairs with a little extra weight you have to carry each time.

So turn on your favorite workout pandora station, lace up those tennis shoes, and start cleaning! Your house will look good as new and your body will thank you for the hard work you’ve put in.

After you get all your house work done, come in to the gym and checkout the classes we offer.

Vaction Burn

Vacation Burn Without The Sun

As we all know, it’s easy to put on a couple extra pounds while we are on a staycation or a vacation. Getting quick workouts in while out of town can help keep those un-wanted gains away. This will also help to increase the endorphins we get from working out.

Not all gyms are created equal, especially hotel ones. So, what can you do to help burn extra calories in a short period of time, using just body weight? Well, seeing as how smartphones have taken over the world, we all have a timer or stopwatch to help take us on a short metabolic journey.

If you have 30 minutes or less to spare, then adding a quick workout to your day may just be the boost you need to help keep you motivated on your fitness journeys!

Just follow this information, that’s all you will need to complete this “Vacation Burn”:

  • Body weight (that’s all you need for this workout)
  • Stopwatch/smartphone
    • Perform each exercise for 30 seconds, followed by a 30 second rest.Count the number of reps you complete and after each exercise, write it down.
    • Once all exercises are completed, take a 60-90 second rest.
    • After your rest period is over you will complete all six exercises back to back, adding 1 rep each round. Take a 60-90 second rest per round, complete 3 rounds.
    • Your goal is to complete all three rounds, plus the initial round in 30 minutes or less.

Here are your exercises:

  • Jump squat
  • Lunge left leg
  • Lunge right leg
  • Burpee
  • Push-ups
  • Jumping Jacks

As an example, if you did 15 jump squats during the 30 second round, you would do 16 jump squats in round 1, 17 jump squats in round 2, and 18 jump squats in round 3.

There you have it! Your “Vacation burn without the sun”. From all of us at GO: Fitness, enjoy a happy, healthy, and amazingly fit vacation and thank you for letting us be a part of your fitness experience!

If you want to try our gym out here is a 10 day free trial.

Peloton 2017

Peloton 2017!

YES, WE ARE STARTING TO FUND-RAISE FOR OUR PELOTON 2017 NOW

When you ride with the GO: Fitness Peloton 2017, you get some amazing benefits!

  • Cool jersey
  • Help with the ride
  • Access to experienced riders
  • Strategy to raise funds
  • All funds go to cancer research!

Email us now if you are interested in being on our team!

Email:info@gofitnesscenter.com

Plan

Why You Need A Plan

“Plans are nothing; planning is everything”
– Dwight D. Eisenhower

Talking about taking a trip with friends or saying you’re going to live a healthier life are great goals, but if you don’t create a plan to follow through with them — it is very unlikely you will actually go on that trip or live a healthier life!

By creating a plan you’re organizing your thoughts. Forcing yourself to recognize any issues that you’ll need to deal with, and allowing yourself to figure out how to overcome them.

You are also planning your actions. This can be meal prepping for the week or saving enough money in the next month to put down a security deposit on a beach house.

Planning your actions will help you keep on track for your goals, as well as saving you time and money. This may be the biggest benefit to planning. It cuts down on procrastination by having an organized schedule that saves time. It will help you cut costs, because you have a plan in place and will not be jumping around from idea to idea trying to decide how to go forward. So, to be successful in whatever your goals are, create a plan and stick to it!

-Coach Lindsey

PS. Remember, if you have any questions about how I, or another Coach, can help you make a plan contact us!

Train With Friends

Train With Friends!

ALL FEBRUARY YOU CAN TRAIN WITH FRIENDS!

Coach Savanna wants every to take advantage of next months Friends Train Free! Watch her video below and learn some new exercises you can do next month with your friend while at GO: Fitness! These are great exercises to work the core and full body, and have fun while you workout!

Don’t forget to ask the front desk if you have any questions about bringing a friend in.

Did you know we are on instagram? Follow us now!

resolutions are good

Resolutions, what good are they?

RESOLUTIONS ARE GOOD FOR LOTS!

To many, the New Year is all about starting to be better. During this New Year Season, some people make a big deal about resolutions; and then there are the people make fun of those who make these new commitments.

You know what I say to people who make fun of them?

“Stop!” Stop being a pain to people who want to better themselves.”

To all of you trying to better themselves and keep “resolutioning” remember….

The thing that really counts is that you’re trying. You try to help yourself. You try to better yourself. You try to be nice to yourself.

OK, so, you might not make it past 4 weeks. Who cares?

Did you learn something? Awesome!

Did you take off the 5 or so pounds that you put on during the holidays? Great!

Do you feel more confident about yourself than you did a month ago? That’s amazing!

Now, since the newness has worn off, you might have started falling off the wagon a little bit. No longer are you just eating tuna fish and salad. You might not be going to the gym 2 times a day 6 days a week now, But that’s ok.

THE THING IS, …

once you start falling off the fast wagon, you can get back up and get back on a reasonable passed wagon. Don’t stop just because you aren’t able to run at top speed all year long. Find your pace, just don’t stop.

Keep in mind “No matter how slow you are, you are still lapping everyone on the couch.”

If you feel like a failure, because you did not stick to your resolutions 100%, keep in mind, you started and nothing is keeping you from starting again. You only fail when you decide to stop trying.

Instead of feeling bad, why not start a new commitment to yourself? Whether it’s only a month or you make life choices that go the rest of the year, there is nothing wrong with restarting.

Keep in mind, you are worth the effort, you are worth all the work.

Don’t let people tell you or make you feel that your resolutions are stupid, or won’t work.

It’s odd, any other time, during the rest of the year, when people make a decision to improve their lives, people look on it like a good thing. Don’t let anyone tell you or make you feel like you failed just because you started your journey in January.

Keep on working on yourself, no matter the time of the year, or how many times you need to restart.

Want to know your starting BMI?? Checkout our free fitness calculators! Head over to our calculators, and you can also sign up for a 10 free trial!

body weight workout

Body Weight Workout

BODY WEIGHT WORKOUT YOU CAN DO ANYWHERE!

Coach James is bringing us a body weight workout you can do anywhere! So when you are in a crunch for time, or traveling this workout is perfect. Watch his video and get the details on sets and exercises.

New Year New You

The GO: Fitness ‘7-Week New Year-New You’ is Back!

natalie
Leslie
nick
 

What you get:

  • 1 Orientation & Plan
  • 15 Hour Team Training/Coaching Sessions
  • 3 other workouts for you to do on your own
  • Real World & Effective Nutrition Plan
  • 7 Small Group Training Sessions
  • Before and After Measurements (If you want)
  • Before and After Photos (If you want)
  • Private Facebook support group

Visit New Year, New You page for more details=>  http://www.gofitnesscenter.com/new-year-new

Call or email and get registered!

P: 614-481-8080

E: Info@GoFitnessCenter.com

P.S. We only have 12 openings left.

charity event

December Charity Event

Our Super Burpee Challenge Charity Event

This year we decided to hold a Super Burpee Challenge to raise money for a local family in need of some holiday help. We love being active and helping out the community! For 10 minutes our staff of managers and personal coaches would do as many burpees as possible!

This year’s charity event helped raised about $700! So for all your donatations and support we were able to complete 1020 Super Burpees as a team. We are so proud of everyone involved.

As you know Super Burpees are not your normal burpee! These involve a pushup and a jump. Checkout our video below and watch us complete this charity event and bring joy to someone in need.

If you are looking to join a unique gym in the Columbus Grandview area, try us out for 10 days free!

Holiday Eating Tips

Holiday Eating Tips

Avoiding Holiday Woes!

The holidays are here and over-eating is upon us! So how do we prevent ourselves from over indulging? We can still have many of the things we enjoy with a little will power. Granted, that sounds easier said than done but through some quick research follow these tips and eat your way through the holidays with a clear conscience.

  • Eat the things you love compared to the things you like (Shaffner 2016). By doing so, you can help reduce the number of calories you will ingest. Think of it as the holiday “Eat this, not that” mantra. If you like the sweet potatoes more than mashed, eat the sweet potatoes instead of the mashed, but don’t eat both. Indulgence is “okay” so long as we exercise moderation.
  • The dessert 3-bite rule. The amazing first taste, satisfying second, and lingering third (Shaffner 2016). Clearly this does not mean do with each dessert at the table, but see above, go for the one you love and not just like. If holiday tradition is your thing, then go for your one holiday dessert in moderation.
  • Talk while eating! Not saying to talk with your mouth full, but talking between bites will help slow your eating down and for your bodies signals to catch up and let you know when you are full (Baar 2010).
  • Stay away from the buffet table while socializing! Chew sugar-free gum or suck on some sugar-free candy while being social so that it helps to avoid the nibbling while waiting on meal time (WebMd 2016).
  • Don’t arrive hungry. Have an apple or other healthy snack before arriving to parties. The one common thread in dietary research is that fiber intake helps to slow digestion and “crowds out” the overeating since we feel full longer (Freston 2012).

Clearly these are not all the holiday eating tips out there, but these 5 simple things can help curb our holiday eating pitfalls. The general rule we can see here is that moderation is the key to success. Don’t get discouraged while enjoying your holiday meals, but also don’t extend your holiday eating into multiple days. Your best options are always to consult a registered dietician for your best eating choices, or using credible resources can also help bring to light healthier eating options. One final tidbit of information is to burn the calories we are taking ingesting. How do we do that you ask? Come see Nick on Black Friday at noon to help burn some extra holiday calories!

You can download a copy of this article, Avoiding Holiday Woes! here. Please feel free to contact us with any questions.

Baar, K. (5 December, 2010). Holiday Weight Loss Tips. GoohouseKeeping.com. Retrieved from http://www.goodhousekeeping.com/health/diet-nutrition/advice/a17379/holiday-weight-loss-tips/
Freston, K. (13 April, 2012). An Apple a Day Melts the Pounds Away. Huffington Post. Retrieved from http://www.huffingtonpost.com/kathy-freston/apples-health_b_1418993.html
Shaffner, A. (2016). 15 Ways to Avoid Holiday Weight Gain. Health.com. Retrieved from http://www.health.com/health/gallery/0,,20646043,00.html
WebMd (19 May, 2016). The Naughty List of Holiday Foods. WebMd. Retrieved from http://www.webmd.com/diet/ss/slideshow-naughty-list-of-holiday-foods