GOLD'S
GYM
SPECIAL
POINTS OF
INTEREST:

Cardio Cinema schedules are included.

Measure
your heart
rate both
when you’re
resting and
when you’re
exercising

Labor Day
hours are
7am-noon
September at Gold’s
V O L U M E
I V ,
I S S U E
I X
S E P T E M B E R ,
2 0 1 4
From Joe and Kevin’s desk…
September is here! School is
back in session and schedules
are shifting away from the laid
back nature of summer to more
of a structured fall routine. We
want you to include your favorite gyms in the routine and
schedule time to stay in shape.
The most common excuse we
hear about why people don’t
exercise is because there “isn’t
enough time”. Schedule your
time at the gym and build the
rest of the day around your
exercise routine. Your body
will thank you and you’ll soon
be on your way to feeling better than you ever have!
To accommodate the new
schedule that many of you are
now on, there are many time
and programming changes to
the Group Exercise schedule.
So, please check the new schedules that are posted online,
available at the front desk, and
visible via the Spotter app for
Equipment Spotlight
There is a reason that the medicine ball hasn't real;y changed
designs in years—it works! It’s
one of the most dynamic
strength builders at the gym.
Throwing it against the ground
(please, not our walls!) will
engage nearly all the muscles in
your body, especially the core
which helps to strengthen the
muscles that keep your spine
straight and back pain minimal.
To do this, hold the ball with
two hands above your head,
then lower your arms while
bending at the waist and release the ball to the floor.
Catch it as it bounces back up.
The free range of motion allows for strength building
throughout the entire range of
motion of the exercise, unlike
many machines.
iPhone and Android devices.
Throughout September, we are
also offering 50 Perkville Points for
all friend referrals. And, you’ll get
a free month when they sign up!
Your referrals are a great compliment and we appreciate it when
you share the good news about
Gold’s with your family and friends.
To help everyone get back into
shape, we are also offering a 4session Personal Training package
for only $99. If you come to the
gym and do the same thing or have
hit a plateau and aren’t seeing the
results that you want, we encourage you to check out the difference
that four sessions can make to
your body, your health, and your
self-esteem.
Adapted from: www.menshealth.com
There are many medicine ball workouts available online, or ask a Personal Trainer what they would suggest
for your
body
type and
fitness
level.
PAGE
Importance of a Personal Trainer
2
Many people dismiss the idea of
hiring a personal trainer because of
pride (that is, they think they
should already know how to stay
in shape), shame over their physical condition, or because of the
cost. It is an investment in your
health and your quality of life.
What good is money if you are not
healthy and fit?
Consider the following 8 Reasons
for hiring a personal trainer.
1. Motivation - Many people lose
motivation to stick with a consistent exercise program. A trainer
can provide structure, direction,
accountability & a friend who is
interested in helping you succeed.
2. Individualized program - A
trainer will work with you to construct a safe and effective program
to reach your health goals no mat-
ter what age or shape you are in.
3. Efficiency - A trainer will keep you
focused on results. No wasted, ineffective workouts. They will devise a plan
to help you get maximum results in
minimum time.
6. Learn how to go it alone - If
you want to learn to be able to
workout on your own so you don't
need to use a trainer, going for a few
months may be all you need.
7. Workout Safely - A trainer
watches your form, monitors your
4. You are new to exercise - Save
vitals and can provide feedback about
yourself a lot of wasted time, effort and your limits and strengths. We somefrustration by having a program detimes push through pain or give up
signed by a trainer. Not only will you
too soon. Since a trainer watches
gain strength and lose fat more quickly, what you are doing while you are
but you will do it safely and with an
doing it, they can help push you or
understanding of what you are doing.
slow you down as necessary.
You will be able to go into any gym
8. Weight Loss - The number one
with confidence.
reason people hire personal trainers
5. Break through plateaus - If you
is to lose weight and get into shape. If
are stuck in the same routine and want you made a resolution to lose fat and
to break out of a rut, a trainer is the
build muscle, a trainer can keep you
perfect solution. A trainer will jump
on track and help you realize that
start, not only your motivation, but
goal..
your routine as well.
Movie Schedules
Upcoming Chambersburg Movies
Upcoming Carlisle Movies
Transcedence
Reasonable Doubt
Rage
The Angriest Man in Brooklyn
Prisioners
The Railway Man
Divergent
Act of Valor
Grudge Match
Need for Speed
Tip for Weight Loss
1. Automate your eating by planning
your meals ahead of time. That way
you're less likely to make an unhealthy last-minute food choice.
2. Oats are your friends! Eating a
cup of oatmeal in the morning will
prevent you from gorging in the
afternoon.
3. Foods with healthy fats such as
olives, salmon and walnuts help you
feel satisfied.
4. Skipping meals can cause your
body to go into a fat-storing starvaSEPTEMBER
AT
GOLD’S
www.doctoroz.com/videos/dr-ozs-100-weight-loss-tips
tion mode, making it harder to
burn calories.
5. Go nuts with nuts. Eating a
handful of nuts will help you stay
full. Try soaking them in water for
a different texture.
6. Use meditation to help you
cope with chronic stress, which
can lead you to crave feel-good
carbs.
7. You may be used to fried foods
but there are other, sometimes
healthier, ways to cook including:
roasting, steaming, poaching,
baking, braising and broiling.
8. Do your grocery shopping
with a list and a time limit; that
way, you're less likely to stray
into the processed foods section.
9. Don't confuse thirst with hunger. Drink a glass of water when
you feel hungry to see if that's
what you're really craving.
10. When out at a restaurant,
ask the server to hold the bread,
snack mix or chips and salsa that
might come before the meal. If
you're hungry, you'll be tempted.
VOLUME
IV,
ISSUE
IX
PAGE
Emotional Eating: The Trick to Staying Slim
Love to eat? No worries!
Health.com explains how you
can comfort yourself with food
and stay thin with these simple
ground rules.
Your idea of a good time after a
bad day is a scoop of dulce de
leche ice cream piled high atop a
fudge brownie. You're digging in
because each creamy mouthful
makes you feel inexplicably happy. Is that really so bad?
Surprisingly, emotional eating
doesn't have to be a problem,
says Michelle May, MD, author of
Eat What You Love, Love What
You Eat. "Trying to talk yourself
stomach, your body responds with
a rush of endorphins, giving you a
kind of snacker's high.
EMO-EAT ONLY WHAT YOU LOVE
Before you crack open the Ben &
Jerry's, though, do what Dr. May
calls the "Four-Really Test": Ask
yourself if you really, really, really, really want it. "Reach for something you don't really want, and
you're likely to eat more of it because it isn't satisfying," she says.
That's the danger of answering a
craving with a lighter version of
what you want or with something
else altogether. Not only does it
defeat the purpose of giving yourself a gooey treat, but it sets you
up for a pig-out. "If I'm not hungry,
out of getting a mood boost from
food only sets you up for a bigger
overeating problem—like bingeing," she says.
but I need a little pleasure in my life,
isn't it ridiculous to eat a rice cake?" Dr.
May asks. "Not only do I not need that
fuel, but it's not even going to give me
the pleasure."
MAKE IT BLOW YOUR MIND
Step away from that laptop, TV or tablet, so you can focus fully on the treat
you want to eat. Here's why: If you
don't take a moment to enjoy everything about it, "then the real reason
you're eating it won't be served," Dr.
May explains, and you'll be more likely
to give in to other high-calorie foods—
not to mention more of them.
BAG THE GUILT
It'll strip the pleasure right out of your
splurge. "Nobody should feel guilty if
they use food to celebrate or feel comfort," Ross says. Besides, hating yourself
for loving that chocolate shake will only
make you need another (high-calorie)
mood boost. It comes down to this:
When you eat to feel good, let yourself
feel good. Then move on.
WHY WE SNACK OUR WAY HAPPY
"We're hardwired to eat for emotional reasons," Dr. May says. "From the
moment you're born and your mother holds you close to feed you,
there's an emotional connection between being fed and being loved.
That's why it's counterproductive to
say to people, 'Just don't do it.'"
The treats we crave most are packed
with powerful natural chemicals that
bring on pleasure. Chocolate, for example, contains serotonin and another happy-making neurotransmitter,
anandamide. And once that doublefudge brownie makes its way to your
DON’T EAT IT ON AN EMPTY STOMACH
"If you've had a good meal with protein,
vegetables, and a healthy fat, your dessert has a better chance of being emotionally satisfying," says Julia Ross, director of the Recovery System Clinic in Mill
Valley, California, and author of The Diet
Cure. "But a lot of people skip meals to
save calories and go straight to dessert, so
their blood sugar spikes, then crashes,
and they end up going back for seconds
and thirds."
Going back for another and another also
puts you scary-close to emotional eating's
danger zone: overeating. "There's no
harm in meeting any need with food—
unless it becomes chronic or extreme,"
Ross says.
3
Our Mission Statement: To enhance the quality of life in
the communities we serve through our fitness philosophy, facilities,
programs, and products and to instill in the lives of people everywhere the value of health and fitness.
Hours of Operation:
Gold's Gym
Monday-Friday: 4:30 am—10:00 pm
1225 Ritner Highway
Saturday-Sunday: 7:00 am—5:00 pm
Carlilsle, PA 17013
(717) 218-0282
Kidz Club:
Monday-Friday: 8 am-1 pm & 4 pm-8 pm
133 West Catherine Street
Chambersburg, PA 17201
Saturday: 8:00 am—2:00 pm
(717) 263-2570
Sunday: 9:00 am—2:00 pm
LABOR DAY HOURS:
E-mail: [email protected]
Monday, September 1: 7:00 am—noon
Know your own strength®
Like us on
Facebook!
Resting Heart Rate
For an adult, a normal resting heart
rate ranges from 60 to 100 beats a
minute. For a well-trained athlete, a
normal resting heart rate may be
closer to 40 beats a minute. For
healthy adults, a lower heart rate at
rest generally implies more efficient
heart function and better cardiovascular fitness.
To measure your heart rate, simply
check your pulse. With your palm
facing upward, place two fingers on
the thumb side of your wrist — or
place your index and third fingers on
your neck to the side of your windpipe. When you feel your pulse, count
the number of beats in 10 seconds.
Time yourself with a timer or the
second hand on a clock or watch.
Multiply this number by 6 to determine how many times your heart
beats in one minute.
Keep in mind that many factors can
influence heart rate, including:
 Activity level
 Fitness level
 Air temperature
 Body position (standing up or
lying down, for example)
 Emotions
 Body size
 Medication use
Although there's a wide range of
normal, an unusually high or low
heart rate may indicate an underlying
problem. Consult your doctor if
your resting heart rate is consistently above 100 beats a minute
(tachycardia) or below 60 beats a
minute (bradycardia) — especially if
you have other signs or symptoms,
such as fainting, dizziness or shortness of breath.
www.mayoclinic.com/health/heart-rate/AN01906