Welcome To Go Fitness

Welcome to GO: Fitness Center Blog

GO: Fitness Center Blog is a place you can find out about current events happening in your local favorite neighborhood gym. We will post articles, give you tips and tricks, information about events, and much more. Keep checking back here for more information.

Thank you!

Your GO: Fitness Staff


According to the Centers for Disease Control and Prevention (CDC) statistics, heart disease takes the lives of about 600,000 Americans annually, making it the leading cause of death in the country. Several people are aware of the factors that can influence the risk of heart disease, and are doing the best they could to prevent the coronary disease.

A news article from Consumer Affairs published last May 8, 2014 reveals the findings of a recent study showing how continued physical activity even after the age of 65 can help lessen chances of getting heart attacks:

In heart monitor recordings taken over five years, researchers found that people who walked more and faster and had more physically active leisure time had fewer irregular heart rhythms and greater heart rate variability than those who were less active.

Heart rate variability is the difference in time between one heartbeat and the next during everyday life.

“These small differences are influenced by the health of the heart and the nervous system that regulates the heart,” said Luisa Soares-Miranda, Ph.D., lead author of the study and a researcher at the Harvard School of Public Health in Boston and the Faculty of Sport at the University of Porto in Portugal. “Early abnormalities in this system are picked up by changes in heart rate variability, and these changes predict the risk of future heart attacks and death.”

Most people are aware that continued moderate exercises in the long run can help mitigate risks of heart attacks. Although the study only includes people aged 65 and up, it doesn’t mean that younger people should wait for old age before they do any habitual exercises. This study should motivate them to start early and utilize their cardiovascular system right, which is often overlooked with today’s busy routine.

The best way to ward off heart disease is by converting one’s sedentary lifestyle into a more active one. Simple things like taking the stairs for one or two floors, taking a short walk during break time, stretching during commercial breaks, and biking to work are but some of the simpler yet effective means to keep a person in good physical shape. Those who want to stay fit with a regular schedule should find a gym in Columbus with a diverse selection of fitness classes and training programs.

To improve chances of stopping heart disease in its tracks and achieve a healthier lifestyle, a certified Columbus personal trainer can coach about the most suitable kinds of exercises for each person. These certified instructors can gauge a person’s strengths and weaknesses, devise a training plan that matches the student’s fitness level, oversee progress and keep the student inspired in achieving fitness goals.

(Source: Study finds an active senior lifestyle can lower heart attack risk, Consumer Affairs, 8 May 2014)


Running a marathon should not be done on a whim. Before people can participate in one, they need to condition their body first through workouts and training. In an article for About.com, Christine Luff suggests that strength training is the most ideal program for runners and lists down their numerous benefits:

“2. You’ll increase your endurance and reduce fatigue.
Strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which will help you maintain your proper running form.

3. You’ll run faster.
Improving your form and endurance also translates into faster overall pace, so strength training is an excellent way to get faster. Runners usually see improvements in their race times fairly soon after they add strength training to their regimens. All it takes is two or three 15- to 20-minute strength-training sessions a week to build more muscle mass.”

In Columbus, Ohio, the Capital City marathon (held on the first week of May) is a big deal. Locals planning to participate in this marathon can get started on a strength training program consisting of compound movement routines (like squats, bench presses, and step-ups) and bodyweight exercises (like lunges, planks, side leg lifts, and push-ups). Those who are unfamiliar with how to do these routines correctly may contact a Columbus gym for strength training to achieve optimum results.

At the gym, these locals can look into getting help from Columbus personal training specialists like those from Go Fitness Center to formulate a strength training program that plays to their abilities and strengths. Personal trainers ensure these locals stick to the correct techniques and form to avoid any injuries. In addition, personal trainers also see to it that these people develop the proper muscles for performing routines.

Undergoing a strength training plan with a personal coach also helps locals track their progress. Whether locals are close to reaching their goals or not, a personal coach will guide them every step of the way. This will let him adjust the program while making sure that it still meshes with his trainee’s level of fitness.

Marathons are so popular that some people can’t help but jump at the chance to join one. However, there is more to running a marathon than the desire and the right pair of running shoes. All runners will benefit sticking to a strength training program courtesy of personal training professionals.

(Source: 6 Benefits of Strength Training for Runners, About.com, April 9, 2014)


Obesity and poor general health is a common problem in the United States, although Ohio may have these things in worse proportions. According to the United Health Foundation’s “America’s Health Rankings” report, the Buckeye State ranked 40th (out of 50 states) in terms of the overall quality of health of its citizens.

The Twinsburg Bulletin wrote, “Ohio residents suffer from air pollution, diabetes, and preventable hospitalizations, according to the report. A comparison of Ohio with top-ranked Hawaii, however, zeroes in on three preventable factors: obesity, smoking, and diabetes. Ohio is 38th for its prevalence of obesity, 39th for smoking and 45th for diabetes, the same factors that dragged 50th ranked Mississippi to the bottom of the chart.”

This information must serve as a rude awakening to those who think that a lifestyle change isn’t their concern. While the report also stated that only about 30 percent of the state’s adult population is considered obese, that figure has been increasing since 1990 and will continue to do so. If people find it difficult to start a simple exercise routine, then they should go to fitness centers to help them out.

Go: Fitness, a reputable Columbus gym and fitness center, employs a number of reliable personal trainers who can create, administer, and supervise exercise programs that are custom-made to suit their clients’ needs.

The inclusion of a trainer is deemed necessary by some experts because they’ve discovered that it’s not the strenuous and time-consuming process that turns people off to the whole weight-loss thing, but boredom and fear of injury.

With a helping hand that’s willing to support them, people may find it easier to carry out an exercise program and stick with it. It could range from simple jogging exercises to full-blown cardio and strength workouts every week. Not only that, the trainers can also monitor their client’s food intake so as to help him or her gain the right nutrients at the right amounts.

The other benefits of working with a Columbus personal training service is the guarantee that exercise routines are carried out properly and on time. A trainer can also determine if their client is indeed suited to a particular exercise to reduce the chances of injury. There is also the fact that people who work with personal trainers are obliged to follow their program and are thus more likely to lose weight no matter how tiring or laborious it may be.

If these things were remembered by heart, perhaps the next America’s Health Rankings report would present Ohio in a more positive light.

(Article Excerpt and Image from Ohio Ranked 40th State for Health, Twinsburg Bulletin, December 27, 2013)


According to the National Center for Health Statistics’ 2007 figures, more than 60% of American women are overweight. Everything from lack of exercise, to an unhealthy diet, and even pregnancy can cause women to put on the pounds and shedding them has become one of the top in their list of popular New Year’s resolutions. Many choose to join a local Columbus gym to reclaim their slim figures, but as Dr. Barbara Bushman tells FitnessMagazine.com, certain mistakes can prevent you from getting the most out of your workout:

Mistake #2: You Race Through Your Reps

Two things could be going on here: Either your weights are too light, which is often the case for women, or they’re too heavy, and you’re letting momentum or gravity take over. Either way, your muscles aren’t being sufficiently challenged, which is why they’re not getting more toned. “To see an improvement in definition, you need to have an increase in the protein content of muscle fibers, and that happens when the muscles are stressed and being called on to exert more force,” Bushman explains.

The Solution: If you don’t believe you’ve done just about all you can do by the end of a set, pick a heavier weight. “You want there to be a bit of strain on the second-to-last and last reps,” Bushman says…

A lot of people think that as long as they sweat, they’ve had a good workout session. In reality though, a little overexertion is vital not only to strengthening muscles but also in facilitating more weight loss. When your muscles are strained, they develop microscopic tears that the body needs to repair. Healing these tiny rips requires energy which means that you’ll be burning calories even after clocking out at the gym.

To ensure a challenging but fun workout, consider getting a personal trainer in Columbus. Those at Go: Fitness, for example, work closely with clients to develop a personalized workout plan that is neither too easy nor too hard. They’ll constantly monitor your response to the workout plan and tweak it accordingly for optimal weight loss. The personalized attention also guarantees they’ll spot the little mistakes that sabotage your workout’s effectiveness.

Workouts not only help you fit better into your jeans but will also help you avoid serious health problems like stroke, heart disease, and diabetes. The best personal trainers understand the importance of workouts to your well-being and will help you reach all your fitness goals.

(Article Excerpt and Image from Oops-Proof Your Workout, FitnessMagazine.com)


Exercise is important and this is why many people go to gyms and hire personal trainers. The road to fitness and good health is considered by some to be paved with sweat, toil, and a lot of determination, but this mindset can become negative in the long run. In an interview with professional athlete Jonny Brownlee, The Telegraph says that people shouldn’t burn themselves out in their quest for proper fitness. He discourages people to cram all their exercise in one day in this statement.

However, the best advice I can give anyone about how to improve their fitness is to train consistently. It’s better to do regular training all year round than to squeeze it all in before a big race. And it’s more beneficial to do three or four shorter sessions throughout the week than to try to do one massive session on a Saturday; consistent training encourages your body to adapt and improve. Even if you have a busy schedule, it can be easy to fit training around your lifestyle if you really plan your sessions. We used to do it when we were kids – by cycling to school and doing runs at lunchtime. If you sit down with your diary you can probably find more windows for training sessions than you thought possible.

As it turns out, fitness involves not only doing routine exercises, but also careful planning and organization. This is something that not every fitness center can provide, so you have to go to places like Go: Fitness Center, a certified Columbus gym that has professional trainers as well as high-tech fitness facilities. Training sessions should be personalized to suit the needs and circumstances of each person and this can also help monitor one’s progress day by day.

Residents of Ohio need to take personal fitness seriously since, as of August 2013, nearly three out of ten people in the state are obese, according to a report from the Trust for America’s Health and the Robert Wood Johnson Foundation. This makes Ohio rank in the top 15 most obese states in the country: a position it has held for several years. Nearly a quarter of all Ohio citizens don’t even exercise at all because they either lack motivation or don’t know where to start; this is where a Columbus personal training program would be beneficial.

(From My fitness philosophy: training should be fun, The Telegraph, September 24, 2013)


Physical fitness is something most people aspire, but in this day and age of sedentary lifestyles, not all succeed in getting it. There can be many excuses for why people fail in this goal, but the reasons are mostly due to lack of time. This is besides other problems like having the wrong attitude or lacking determination.

Whatever the reason, time is certainly of the essence in busy places like Columbus, the capital and largest city of Ohio; in such places, being physically fit can result in a more productive lifestyle. It means that enrolling in a Columbus gym exercise program like those offered by Go: Fitness Center can be a rewarding and healthy experience that makes for time well spent. This is the gist of the article posted at FitDay.com on the importance of physical fitness.

These days, as more and more people don’t have regular exercise regimens, there is a need to increase their daily activities to improve cardiovascular fitness and maintain a healthy body weight. This means keeping your body functioning at a high level with regular exercise. It will not only keep your lungs and heart working efficiently, but will also burn excess calories to help you maintain your weight.

Exercise also improves muscle strength and endurance and reduces the risk of heart disease—one of the leading causes of death in the U.S. At the same time, it can make you less vulnerable to stroke and other diseases such as colon cancer, diabetes, and high blood pressure. People who have regular exercise are also less likely to need hospitalization and medication.

However, exercising can take many forms like walking, jogging, biking, hiking, swimming and other activities that you can do alone or with friends. While these may provide some health benefits, going to a gym for personal training in Columbus, for example, may have more advantages. It can provide a professionally designed fitness training program that you can follow to achieve your goal faster and with better results.

It is important for everyone to be physically fit to remain productive for a longer period in life. This can be done through a regular exercise regimen. Although you can be active anywhere, a gym can provide the best venue for any form of exercise that can make you healthy.


If you’re looking for a new health club, you have come to the right place. With so many options for gyms, fitness centers, and health clubs, you may be overwhelmed finding the right place to become a member, but we will help you decide to join us.  Here are a few benefits of joining a smaller gym like ours.

Availability of Equipment – Because smaller gyms often have fewer members, there is more equipment available for you.  One thing I like is that there isn’t a wait.  Going in to those big gyms right before work and after work was the busiest time.  It’s pretty awesome to get in and get out when you’re in a rush too!

Health Club Pricing – Consumers often pay close to $100 per month for the big chain health clubs because they have so many amenities. But if your goal is simply to work out and get fit, a smaller gym is perfect for you. Our health club Columbus services will have a plan that fits your needs! Our plans are very affordable, starting at $29/month. Many large chains can charge hefty enrollment fees and large cancellations fees, as well as higher monthly dues. However, with us, that’s not the case at all!

Less Red Tape – Most smaller gyms come with less administrative hassles. With national chains there is often a problem with contracts or fees, such as an unexpected dues hike or inability to freeze a membership temporarily during an expected absence. Owners and staff at smaller and more independent health clubs are more likely to work on these issues with you.

These are just a few of the reasons our gym rocks! We would love to have you come be apart of this amazing family. Not only will you get fit but it is like a small community where everyone can relate to each other.  All you want is to be happier, healthier and maybe a few pants sizes smaller and we can help you with that!

We would love for you to like us on Facebook and stay connected to get daily tips, tricks and motivation!


Are you looking for some weight loss tips to get your body ready for summer? The warm weather is here and that means hitting the beach with family and friends. Of course, it also means wanting to look great in your brand new swimsuit! Try some of these quick tips and before you know it, your body will be bikini ready!

Cut Calories – Be diligent about finding ways to cut just 100 calories from what you eat every day. Some super easy ways to cut 100 calories daily are to swap regular soda for water or diet soda, trade your morning latte for coffee with low fat milk, eat steamed fresh broccoli instead of frozen broccoli in cheese sauce, eat two poached eggs instead of two fried eggs, or replace 1/2 cup of granola with 2 cups of Cheerios. These subtle changes can have a big impact on your weight loss efforts.

Watermelon and Other Fruits – This refreshing summer treat is not only delicious and practically fat free, it’s loaded with vitamins A, B, and C. The high water content, combined with a healthy amount of fiber and protein, makes watermelon a great fat burner and really aids in your weight loss efforts. Some other fruits that are great fat burners are apples, pomegranates, and grapefruit.

Eating Outside Promotes Weight Loss – Warm weather and more sunshine don’t just make for more opportunities to be active; you can also take advantage of summer days to eat less by eating outdoors. For starters, you eat less when the light is brighter. By the way, this works in the kitchen, too, so turn up that dimmer switch! You also eat more slowly when you eat outside. You look around more, you watch the birds flying by or the lizards scampering in the bushes. Simple things in the outdoor environment can slow down your eating so you actually eat less.

Longer Days Means More Exercise – Take advantage of the long summer days to fit in more exercise time. A nice long walk on the beach is a great form of exercise, and you get to work on your tan, too! Schedule a family barbeque and spend some time swimming, playing horseshoes or frisbee, or even running around playing tag with the kids. Maybe you could even hit the gym more often, and our weight loss Columbus services can help with that. Remember to have fun while you exercise!

Snack Before Mealtime – Momma always said that snacking before dinner will ruin your appetite, and she was right! Having a small snack about twenty minutes before your meal helps with weight loss because it will control your ghrelin hormones (the ones that control your appetite) so that by the time you sit down to eat, you won’t feel like eating so much. Just don’t overdo it… a good choice is a handful of walnuts or a small piece of fruit.

 Green Tea


Green tea is not only delicious and refreshing, it’s also got some amazing health benefits! These days, tea is the most widely consumed beverage in the world, second only to water. Millions of people drink tea every day and studies suggest that green tea in particular has many health benefits.

Green Tea in History

In traditional Chinese and Indian medicine, practitioners used green tea as a stimulant, as a diuretic to help rid the body of excess fluid, as an astringent to control bleeding and help heal wounds, and to improve heart health. Other traditional uses of green tea included treating gas, regulating body temperature and blood sugar, promoting digestion, and improving mental processes.

Antioxidants and Your Health

Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. Antioxidants are substances that fight free radicals, the damaging compounds in the body that change cells, damage DNA, and even cause cell death. Many scientists believe that free radicals contribute to the aging process as well as the development of many different health issues, including cancer and heart disease. So not only can green tea ward off a number of health problems, it can also help keep you young!

Weight Loss Benefits

Clinical studies suggest that green tea extract may boost metabolism and help burn fat. One study found that the combination of green tea and caffeine improved weight loss and maintenance in people who were overweight and moderately obese. Green tea, combined with diet and exercise, can really help with your weight loss efforts and your overall health, Columbus fitness centers can help, too!

Diabetes and Other Uses

Green tea has also been used to control blood sugar levels. Studies suggest that green tea may help prevent the development of type 1 diabetes and slow the progression once it has developed. In people with type 1 diabetes, their bodies make little or no insulin, which helps convert glucose or sugar into energy. Green tea may help regulate glucose in the body. Green tea can even help prevent tooth decay by killing the bacteria that causes dental plaque. Green tea may also be useful in inflammatory diseases, such as arthritis. Chemicals in green tea may also be help treat genital warts and prevent symptoms of colds and flu. Can you believe all of these great health benefits?

Why Go Green?

Why don’t other Chinese teas have similar health-giving properties? Green, oolong, and black teas all come from the leaves of the same plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases and promoting good health.