Surviving Holidays

Surviving Holidays

Surviving Holidays With No Weight Gain

Holidays are very problematic for exercise routines and diets! There are too many tempting treats everywhere you look. The busy schedule this time of year brings doesn’t help.

There is some good news though, you can make it through this season and not gain any weight. It won’t be easy, and will take work on your part. When the new year hits and your scale has not gone up, you will be much happier!

MAINTENANCE

What is the plan, you ask? During these though busy months, it is best to try and maintain your current weight. You will be able to enjoy your holidays more than if you are depriving yourself through it all. This way you can have one or two treats, but keep your weight at that steady number.

You can accomplish this by:

  • WORKING OUT – Don’t skip this part! Even a moderately intense workout can burn enough calories to keep the scale from moving. Working out can help keep you motivated, it will be harder to over eat after you get a good workout in.
  • BREAKFAST – When you eat breakfast regularly, you will eat less calories during the day.
  • FOOD DIARY – If you eat it, write it down! Even just one chip or cracker. It has been proven that doing this will help you control your weight more.
  • HUNGER – Do not go to a dinner party or event starving. Try having a protein filled snack and a glass of water before attending anything like this. You will be able to control your temptations better.
  • MONITOR WEIGHT – We don’t usually suggest such an action, but in this case it is a good idea. This can help keep you on track. You know what to do if that scale starts to go up.
  • PORTION CONTROL – Always be conscious of your portion size, but especially now. Learn what the correct portion is for you, and follow it.
  • LEFTOVERS – It is hard to stay away from those unhealthy leftovers. Try freezing them, giving it away, or even throw them away if you need to.
  • CHECK IN – Keep imagining it is January and you have made it through the Holidays without gaining one pound. Even thank yourself for making it through this busy season.
  • TELL SOMEONE – It becomes all the more real when you tell someone your goals, and that’s a good thing. This will help keep you on track, as well as motivated to tell that person your achieving it!

See, there are things you can do to fight that holiday weight gain. Keep these tips handy and get ready for a whirlwind of parties, food, and lights!

You can download a copy of the article, GO: Fitness’s Guide To Survive The Holidays Without Weight Gain here. We can help you do this! Try us out for FREE for 10 days.

Squat Correctly

How To Squat Correctly

Squat Correctly

Go: Fitness’s coach Mike teaches us how to squat correctly. He explains the correct form, and shows an example. He also explains what not to do when squatting.

Finally coach Mike shows two different ways you can get the range of motion if you are having trouble reaching the correct depth.

You can watch more of our videos in our video gallery.

Remedy Seasonal Affective Disorder

How To Remedy Seasonal Affective Disorder

Remedy Seasonal Affective Disorder

We have reached that time of year when the wind has a bitter chill, the leaves are dropping, and everyone is getting ready for the holidays. Everyone is bustling around and there are exciting events to look forward too – unless you have Seasonal Affective Disorder (S.A.D.). If you have ever experienced S.A.D. then you know this time of year can cause a lot of issues. This disorder can cause you to feel like you want to hide until the weather warms up.


WHAT IS SEASONAL AFFECTIVE DISORDER?

Everyone has been sad at one point in his or her lives. Seasonal Affective Disorder happens yearly when the weather turns cold. The symptoms will begin to show mid to late fall; yet during the summer you feel normal.

Since this type of depression is fleeting, you might start to think it never happened. It is a very real and serious condition that can cause problems in your life.

It has not been determined what causes S.A.D., but we do know that the lack of sunlight during these seasons is involved.

  • Melatonin:  a hormone that affects your sleep and mood. Melatonin levels can change with the season and may contribute to your depression.
  • Serotonin:  this chemical is directly affected by the amount of sunlight you get. With less sunlight, you will have less feelings of happiness, which can also lead to depression.
  • Internal clock:  some scientists believe that this is disrupted when you get less sunlight, which can cause S.A.D..
WHAT ARE THE SYMPTOMS OF SEASONAL AFFECTIVE DISORDER?

When S.A.D. takes effect you will feel depressed. You may feel tired all of the time, and it may be extremely difficult to get out of bed. You may sleep more often then you normally do.


It can be hard to keep your concentration, which may cause problems at work and home. When you don’t have the energy to do daily activities, which can cause anger, which again can lead to S.A.D.. This can also cause weight gain. With food cravings, typically someone suffering from this condition can gain from 9 to 30 pounds a year.

Your personal and social life will be affected. You may not get the same enjoyment from activities that usually interest you. With less social interaction, it can further the feelings of sadness.

WAYS TO WORK ON SEASONAL AFFECTIVE DISORDER


If any of this sounds familiar, you may have Seasonal Affective Disorder. There is good news though! There are many ways to treat this condition. Below are listed several different ways you can try and see what works best for you.

  • Light therapy:   most people who suffer from S.A.D. find this method helpful, in fact 85% do. All you need to do is sit under a therapy light. The light will help balance your body’s chemicals so you feel less depressed. It is best to use a light between 2,500 and 10,000 lux.
  • Vitamin D3:   have you heard of “The Sunshine Vitamin”? Vitamin D3 is known as this because when you are exposed to light your body produces it. Your body can produce 10,000 – 50,000 IUs of Vitamin D3 in just about half an hour. Vitamin D3 is helpful to your heart, cellular replication, immune system, mood & mental health, muscles, blood sugar levels, and more!

    Exercise: exercise creates endorphins that make you feel good. Just 30 minutes of exercise can release these endorphins.
  • Dawn Simulators:  morning light comes much more quickly in winter months, and has been linked to S.A.D.. Many S.A.D. suffers have had success with dawn simulators. Similar to an alarm clock, these devices can be programmed to slowly increase the light in your room when you awake.

Many people have this disorder – you are not alone. Try any of these treatments, and definitely exercise! Spring will be here before you know it.

You can download a copy of this aritcle, How To Remedy Seasonal Affective Disorder here.

You can find out more about GO: Fitness and why we love to help our members here!

How To Modify The Burpee

How To Modify The Burpee

Coach James Showing You How To Modify The Burpee

Coach James explains burpee regressions so that everyone can enjoy this exercise. You can see how to modify this exercise with using a block, bench, and walking back for lower impact on your knees and shoulders. Find the right burpee for you!

If you like what you see, come in for a 10 day trial on us!

reclining pull ins

Reclining Pull Ins Rock

Coach Savanna with a simple move you can do on the body weight jungle gym, reclining pull ins. Make sure you have your chest up and your back flat, pull out and around. You can make this harder by walking your feet forward.

You can see more of our videos here.

change your cravings with your mindset

Change Your Cravings With Your Mindset

Whenever there are desserts, like doughnuts or cookies, available at work, you know how hard it is to not have some of it. Not only do you have to avoid it once, but also it’s usually there all day! They might be all the way in the kitchen, but it’s hard to stop thinking about them.

That small dessert is so hard to resist, but why? The answer to this has to do with your habit and your mindset.

CHEMICAL REACTION

The reason you can’t stop thinking about that dessert has to do with being hard wired to want it. Dr. David Kessler MD explains how this works in his book, The End of Overeating.
Your brain releases opioids into your blood stream when you ingest tasty foods, especially ones with lots of sugar, fat, or salt. The brain chemical, opioids, will cause feelings of happiness. Opioids can also relieve pain and stress. This chemical reaction is similar to what morphine or heroin cause. It can create such an intense desire that you are unable to stop eating what is causing it.

This describes the reason we keep eating, but what exactly make us reach for that first dessert? If we could just refrain from reaching for it at all.

Dopamine is the answer to this question. Dopamine is a chemical that makes you search for that dessert because it wants the opioid release. The memory of the good taste and feeling cause the dopamine to look for that dessert again, and again. It is dopamines main focus.

This can quickly form a habit, and become extremely hard to break. The way your brain is wired causes you to repeat the action that caused those feelings. Unfortunately you don’t even need to have that dessert in reach for this cycle to start working. Think about it, have you ever made a run to the store because of a craving?

RESULTS

Our Country has high obesity rates. Tasty foods are easily available every hour of the day. This habit we have quickly formed, without even realizing it, is deeply seeded in our brains. Everyday we are presented with options of the unhealthiest of foods, and everyday our brains keep driving us to eat it.

TIME FOR A RESET

There is good news however! This minute you can start to change this. You can change the wiring and power these cravings have over you. With new habits formed, you can easily avoid those desserts.

The key to forming new habits is mindset. Start this process by remembering when you eat that dessert; it only gives you a few minutes of enjoyment. Now what is something that you want more than that dessert? Do you want to fit into those jeans way back in your closet again? Is there a medication you don’t want to be on any longer? Do you want to feel better?

Once you have decided what it is that you want more, follow these steps next time you have a craving.

1. STOP

This step is the hardest, but there is no other way around it. You must not eat those foods. This is not going to be easy in the beginning, but it will become easier over time. This will be hard the next time you are in a group environment and everyone else is having pizza, or cake, or whatever it is you are not. Your dopamine will be working overtime, trying to get you to join in. This is when you need to remember what it is that you want more. Do you want that dessert, or do you want to fit into those jeans again? This will all be will power.

2. VICTORY

When you succeed by not eating that dessert or pizza, you will have done more for yourself than just stopping. Dr. Kessler calls this, ‘cooling’ the stimulus, in his book. You will have started the process of breaking the habit. When this happens again, it will become easier and easier.

3. NEW REWARDS

Each time you are victorious, you are making a new circuitry pathway. Those new pathways will become stronger then the old pathways each time you stop. When you reach those goals, remember to keep setting new ones and keep remapping your brain the way you want it!

Choose your habits, and remember its mindset!

You can download a copy of this article, Remap Your Cravings, here.

healthy tailgating

Healthy Tailgating

Stay Healthy With Healthy Tailgating This Season!

Fall is upon us and with it comes the excitement of football season, fall foods and more. For many of us, the upcoming weekends will be filled with sports, barbeques and all day tailgates. These events are fun, but can come with an abundance of tempting snacks, burgers and hot dogs galore and rich desserts…not exactly the recipe for success in the healthy eating and weight loss categories.

To help you out through the football season – we have some tailgating tips so you don’t let all your hard work during the week go out the window.

THINK HEALTHY GRILLING

Barbeque basics don’t have to be loaded up with sauce or be fat heavy; there are a lot of ways to add nutritional value:

  • Lean meat patties – 93% lean or more with options like ground turkey or grass fed beef.
  • Opt for healthy burger toppings like avocado, tomato, and lettuce.
  • Leave the cheese!
  • Try sliders instead of full-size burgers – buy mini buns or whole-wheat rolls and fill them with mini meat patties, small steaks, or barbecued chicken.
  • Grill up some chicken kabobs but include some zucchini squash, peppers, and onions on each skewer.
BRING YOUR OWN SNACKS TO SHARE

    You don’t have to be a great cook to whip up healthy party appetizers for tailgates or back-yard get-togethers. Here are some simple tricks to lighten up traditional party foods:

  • Use fat-free Greek yogurt in recipes that call for mayonnaise or sour cream.
  • Use low-fat milk or cheese in recipes that call for full-fat versions.
  • Bake foods like chicken wings or sweet potato fries instead of frying them.
  • Serve salsa with sliced veggies instead of a creamy dip.
PLAN AHEAD

The best way to make good food choices during the tailgate season is to be prepared – don’t go into any party or game super hungry. Be sure to eat a snack or meal an hour or two before the get-together to ward off initial cravings. Here are some other strategies to help you make healthy food choices:

  • Keep your hands full with water. You’ll stay hydrated, and you can limit your eating to small nibbles.
  • If you know you’re an out-of-control grazer, instead of eating constantly throughout the party, allow yourself to fill a small plate and then position yourself away from the food to reduce temptation.
  • Avoid dips and spreads that might be hiding high-fat ingredients. Go for foods you can recognize so you can estimate reasonable portion sizes.
  • Fruit and veggies are always a great choice, but other good options include small slices of protein-packed cheese, turkey or ham from a deli tray; a small bowl of chili (skip the cheese and sour cream); a couple of grilled chicken wings (go easy on any sauce) or salsa used as a veggie dip.
  • Limit alcohol to save on calories and prevent lowered inhibitions from leading to less-than-optimal food choices.

Football season doesn’t have to be the off-season for your healthy diet. There are many ways you can put a healthy spin on your tailgate or watch party.

If you’re not a member of our gym yet, you can try us out for free! We would love to give you more information, like Healthy Tailgating!

You can download a copy of this article, Heathly Tailgating here .

GO: Fitness Article Probiotics

Probiotics Immune System

The cold and flu season is upon us! There are some people that never seem to get though. Or when everyone was exposed to the same virus, why do only some people get sick?

It has a lot to do with your immune system and its strength. The health of your digestive system impacts the strength of your immune system.

It is your immune system that protects you when you come in contact with a virus or bacteria. Your body can work to keep the cold away when you have a stronger immune system. When your immune system is not at it best, that is when the virus can make its way in.

MICROBES

Microbes are live organisms that are in your digestive system. Your overall health is affected by these microbes.

These microbes can be good and help to fight out disease. When your body is introduced to a treat, the good microbes begin to protect you from the treat. Having a lack of these microbes in your digestive system can cause you to end up sick. This can not only make a difference for the flu and colds, but also it will increase chances of Crohn’s, colitis, and rheumatoid arthritis.

Your body is doing well when you have many good microbes in your digestive system. Unfortunately, these microbes can be exhausted. In fact, antibiotics, when taken, can remove both the good and bad bacteria. Antibiotics cannot single out the bad bacteria only.

This is not the only way we can lose our good bacteria. Other such ways are chemicals in your tap water, and foods that have pesticide residue on them.

When the good bacteria in your digestive system is rundown, it is opportune time for bad bacteria to grow. Some examples of bad bacteria are fungi, yeast, and other bacteria that can cause diseases. When there is more bad bacteria than good your immune system can be more easily over run.

PROBIOTICS

Luckily, it is quite easy to tip your digestive track back in your favor! You can take probiotics. You can consume probiotics easily through your diet. The probiotics will remain in your digestive system and will help fight off colds, as well as getting rid of bad bacteria.

You can take probiotics through pills, or simply by adding yogurt to your diet. It is important that the yogurt you choose says it contains active cultures. The active cultures are the microbes you need.

Here at GO: fitness, we would love to help you with your diet, as well as getting fit. Try us out for 10 days!

You can download a copy of the article here, go-fitness-how-to-help-your-body-through-flu-season.
photography provided by www.freepik.com

Go Fitness Center Columbus Ohio Gym Alzheimer's Prevention

Alzheimer’s Prevention, What You Can Do

IS THERE SUCH A THING AS ALZHEIMER’S PREVENTION?

Alzheimer’s disease has become a major concern for Americans; some even fear it more than death.

Many people believe it is far worse than dying.

The good news is, there are steps you can take for Alzheimer’s Prevention

ALZHEIMER’S DISEASE

This disease first came about in 1906. It was named after Alois Alzheimer. The disease impacts the brains ability by causing degeneration of brain cells until the cells die. Alzheimer’s cannot be cured, and causes death. Forgetfulness is one of the first symptoms to appear, and it grows from there. As the disease takes more control, long-term memory loss becomes more prevalent. Other symptoms involve mood swings, irritability, and inability to understand languages.

IS IT COMMON?

5.4 million American’s have this disease. The projections for 2050 are that 1 in 8 people will have it. Three times the amount of money is spent on treatments for Alzheimer’s than other disease treatments.

IS IT INEVITABLE?

No! You can reduce your chances of developing this detrimental disease. People believe that it has become a normal part of aging due to the amount of people that now have it. Alzheimer’s disease is just that, a disease. You do not have to be that 1 in 8 to contract it.
Even though it is so prevalent in America, Alzheimer’s is rare in some locations – even with people 90 and older! In some other cultures, their elderly population remains free of the disease.

Here are some ways that can help you reduce chances of getting Alzheimer’s.

EXERCISE

John Robbins’s book, Healthy at 100: The Scientifically Proven Secrets of the World’s Healthiest and Longest-Lived Peoples, cites multiple studies of how exercise can positively impact the brain’s ability to function. The studies conclude this is also effective for the elderly.

The Archives of Neurology (March 2001) contains a study in which shows the more active people are, they are half as likely to end up with Alzheimer’s. The study also concludes that the same active people have lower chances of developing any brain impairments at all.

There was yet another study with mice. The mice were bred to have plaque in their brains that is associated with Alzheimer’s. For the experiment they let some of the mice exercise, while the others were not. In the study, the mice exercising had 50-80% less plaque! The effect of the exercise on the mice was that they create the enzyme that reduces plaque.

DIET

Diet is another way you can help reduce your chances. A diet full of plant based foods such as:

  • fresh vegetables
  • fresh fruit
  • whole grains
  • nuts
  • seeds
  • legumes

Scientists believe these types of food offer a protection through the anti-oxidants they offer. The damage to the brain that brings about dementia is from free radicals. Anti-oxidants defuse these free radicals.

There are more benefits to a healthy diet, of course. High blood pressure, diabetes, high cholesterol, obesity, and arteriosclerosis are just some of the health problems that a healthy diet can help reduce.

In Robbins book, he covers another study that found if you are obese during your middle ages, your chances double of having Alzheimer’s when you are older, compared to those people that had kept a normal weight. If the additional weight causes the person to have high cholesterol and high blood pressure, the odds of having Alzheimer’s at an older age raised up to 6 times higher.

ACT NOW

Alzheimer’s disease does not have a cure. When a person begins displaying symptoms, there is nothing that can be done. Start working now to help protect your brain from this disease. The benefits will far outlast any tasty treat you might be currently thinking about! So go, get a workout in today and start planning that new healthy diet for a better future.

If you want some help, we are always here! You can head over to our special site http://www.getthisfatoffme.com and get our special report about how treadmills do not work, and what you can do differently in the gym.

You can download our article, How To Prevent Alzheimer’s Disease here.
1http://www.mayoclinic.com/health/alzheimers/MY00002

Go Fitness Columbus Ohio Gym Refined Sugar Health Effects

Refined Sugar, The Anti-nutrient?

REFINED SUGAR AND HOW IT EFFECTS YOUR HEALTH

Can you survive longer on….a diet of water and refined sugar or a diet of just water?

What we are about to tell you, might shock you. That’s right, you can survive longer on water only. It may sound unbelievable, but history has shown it is true. Five sailors that were ship wrecked in 1793 found out the hard way.

With a ship full of sugar, the five sailors had access to water and sugar. They were rescued in 9 days, but were already in horrible conditions due to starvation.

Francois Magendie, a French physiologist, found the condition the sailors were in interesting. He held an experiment with canines; in which he fed them a diet of sugar. The canines did not survive. The results of the experiment were that when a steady diet is of refined sugar, is more harmful than not eating at all.

Is it possible that sugar is more detrimental then nothing at all? Yes! Refined sugar is an anti-nutrient.

When sugar cane is harvested, it is put through a refining process before it is used. The refining process removes all of the fiber, enzymes, minerals, and vitamins. The final product is void of nutrients.

In order to metabolize sugar, the body requires those nutrients that were removed when it was refined. They are then taken from your body when you consume refined sugar. So when you are enjoying a sweet snack, the sugar is removing important nutrients from you.

WHAT ELSE DOES SUGAR DO???
  • Produces a false sense of hunger because of the quick rise and fall of your blood sugar levels. This can cause you to eat more than necessary.
  • Stimulates aging, when insulin levels are always high due to consuming large amounts of sugar causing advanced glycatiom end products.
  • Deteriorates bones and teeth, by drawing calcium from your body. This can cause osteoporosis and make your teeth more susceptible to cavities.
  • When your liver runs out of room to store sugar, your body stores it as fat. This fat is deposited all over your body, including your thighs, hips, and belly.
  • Sugar can even affect brain functions, due to the lack of B-vitamin production.

That is not all sugar does to your body, when excess sugar is consumed it can cause: constipation, hormonal imbalances, depressed immune system, increased emotional instability, varicose veins, and higher chances of cancer and degenerative diseases!

How much sugar do you consume a day? The average person has 46 teaspoons every single day. That is just about 175 pounds every year.

Sugar is in just about everything you eat, just look at any label the next time you eat something. The sugar industry is very big and has found a way to put sugar in most foods. It is in spaghetti sauce, oatmeal, peanut butter, crackers, ketchup, and even healthier options!

SO WHAT CAN YOU DO?

You have a choice; you can decide what you eat and what you don’t. After reading this, you may think about sugar differently.

Everything else you consume has a caloric intake and is in some way nutritional, this is not the case with sugar. Sugar is only addicting and offers many health risks.

Be smart about your sugar intake, and you will enjoy the great benefits of a low sugar diet. To help get a jump on things, go ahead and contact us for an assessment! We will get you started on a healthy workout plan to go along with that new diet.

You can download a copy of this article Refined Sugar, The Anti-nutrient here.