March 2016

Feature Story: Barre Classes now Offered at Gold’s

Have you heard of the latest craze in fitness? Barre studios are popping up all over the country in big cities and small towns. With approximately 638,000 dedicated participants across the country, it is a booming class. Best of all, Gold’s Gym is now offering Barre classes at our clubs as part of your membership.

Most people have heard of Barre but most don’t know what it is. Barre is a conditioning class which helps to

strengthen and lengthen your body. Through a series of exercises derived from ballet movements and

methods, you will lengthen and tone your body while coming out of the class feeling refreshed. The classes

are meant to challenge and sculpt your body while avoiding overuse due to high repetitions. Classes range

from 30 minutes to an hour and are appropriate for all fitness levels.

Our members have been very enthusiastic about the new format.

“My body feels stronger and is leaning out since I started Barre in January.”

“I come out of the class feeling energized instead of tired.”

“I LOVE the new Barre program at Gold’s!”

Our Barre program is growing quickly so check in with your local club and find out when classes are or when

they will be coming to your area!

IN THIS ISSUE: ________________________________________ Feature Story: Barre Classes now Offered at Gold’s Nutrition: 18 Snacks that Burn Fat Health & Wellness: Find Your #FitFam Workout: Torch 450 Calories Social Media Tip Sheet

Find Your #FitFam This hashtag has become a motivational tool for tens of thousands of fitness fans – see how it can work for you.

Social media has proven to be a great device for fitness motivation. Seeing before-and-after pictures posted

on Facebook, following tweets from famous trainers and getting ideas for new workout moves on Instagram

are just some of the ways people now find exercise inspiration. But leading the pack is #FitFam, a hashtag

that’s become an explosive force in the fitness space—included in over 38 million Instagram posts—helping

people connect with workout groups that encourage them on their fitness journey. So why should you find

your own #FitFam?

“There are some who like to work out alone, but there are many whose personality thrives on other people’s

energy,” says Robert Reames, a Gold’s Gym Fitness Institute trainer. “People in a group exercise

environment don’t necessarily have to bring the same abilities either, just like-minded motivation. If they

bring out the best in you, then that’s awesome.”

Finding Your #FitFam

Get the word out. “Many times great groups start from finding co-

workers or friends who have the same goals as you,” Reames says.

“But sometimes it’s as easy as asking a trainer at your club. They

may have a few people they train with similar motivations—and can

help you form a group.”

Find the right leader. Many gyms offer group-training packages

that are cheaper than one-on-one personal training sessions, if you

feel that you need a paid professional to manage your group.

Otherwise, see if someone in your group is willing to volunteer.

“Without the right person to set a good tone, it probably won’t work,”

says Gold’s Gym Fitness Institute trainer Nikki Kimbrough Nikki makes sure to create ways to keep

everyone involved. “I have some do push-ups while others can do bear crawls. Keep it interesting for

everyone, taking into account their skill levels.”

Find a #FitFam online. Another great boon of social media is the ability to connect with thousands of

people—friends, family and even strangers who might be looking for workout buddies who already have a

strong #FitFam that you can become a part of. Geoff Tobey, Gold’s Gym Digital Marketing Manager,

shared that the Gold’s Gym Challenge Facebook Group, where Challenge participants come together to

motivate one another, is one of the strongest #FitFams online right now. He also advised that to join the

ultimate #FitFam, follow Gold’s Gym on Facebook, Twitter and Instagram.

Keep Your #FitFam Together

It’s almost as if there’s this huge graveyard filled with the ghosts of fitness

groups that once were. Here are ways to keep your #FitFam together,

which, again, will require leadership to come up big.

• Accountability is critical. It can help to pay attention to anyone who

hasn’t been coming to a workout and encourage them to get back into the

fold, Reames says. “With social media especially, we’re able to give each

other a little nudge that gets us back into it. It’s about caring, not forcing,” he says. You can choose to have

this take the form of a Facebook post, but you could always bypass social and just send a thoughtful email.

A little note showing you care might just be enough to get those sneakers laced.

Consider a little competition. “I’ve seen positive

competitiveness definitely come into play with students I lead,”

Kimbrough says. Remember that people can sometimes lift each

other up by encouraging each other to ratchet it up—and, when

done right, you can both be winners from the motivation. Try a

gym triathlon (elliptical, bike and treadmill) to see who can log the

most miles in a set time, or wear heart-rate monitors to a workout

class to learn whose ticker is in the best shape.

Focus on the schedule. Make sure the group schedule is

doable for enough of your #FitFam to guarantee a good turnout.

Also, keep in touch when sessions are canceled due to holidays

and other factors - a few weeks off can be a potential momentum

killer, so hype everyone to get back into it.

• Don’t forget to post. When a goal is reached, make sure to let your #FitFam know. Tag them on inspirational

posts, or comment on their social channels as reminders to head to the gym or try a new routine. Post group

selfies on tough training days or after a big cheat meal that you all earned together (raise those margaritas!).

Part of the fun of having a #FitFam is sharing your successes…and bragging just a little bit.

Torch 450 Calories with 10 Moves

Ready to sweat? This fast-paced workout combines cardio and strength training to help burn calories and build

muscle.

When you do exercise moves that combine cardio with strength training, you can max out your calorie-burn

and increase your metabolism and endurance in less time. It’s a clear way to get the most out of your

workout—you just have to be willing to sweat!

So check out this 10-move circuit routine that will get your heart rate up and make you stronger—plus

the speedy pace helps you burn 450 calories* in just 45 minutes. That’s right, in 45 minutes you can

burn off a McDonald’s double cheeseburger or two French crullers from Dunkin’ Donuts.

To get started, gather the equipment you need for the workout in one place:

Medicine ball

Mat

Dumbbells

Resistance band

Make sure you have some room around you to move freely without disturbing other

gym goers. Then cycle through all 10 moves in the workout below, rest for one minute

then repeat the circuit two more times. Make sure to drink water when you need it.

*For 150-pound person

No. 1: Mountain Climber Do 40 reps Start in a plank position, with hands just wider than shoulder width apart, body straight out, core tight. While balancing on toes, bring your right knee toward your chest, then alternate legs as if you were running continuously. Calories burned for 3 sets: 30

No. 2: Walking Lunges

Do 20 lunges

Start with your feet shoulder width apart, put your hands on your hips. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot and bring your legs together. Repeat on the opposite side. For an extra strength boost, hold a dumbbell in each hand. Calories burned for 3 sets: 30

No. 3: Medicine-Ball Wood Chops Do 30 reps

Start with feet more than hip width apart, keeping your knees soft. Hold a medicine ball

by your left hip with both hands. Turn your torso to the right and lift the ball above your

head on the right. Move it from high to low across your body, ending on the left side,

as if you were chopping wood. Do 15 on one side, then switch.

Calories burned for 3 sets: 60

No. 4: Burpees Do 5 reps

Start in a squat position with your hands on the floor in front of

you. Kick your feet back to a pushup position and do one full

pushup. Immediately bring feet back to the squat position.

Jump up on toes with arms overhead. That’s one rep.

Calories burned for 3 sets: 75

No. 5: Superman Hold for one minute

Lie face down on a mat with your arms straight out above your head. Starting with the head and upper back, slowly lift your back, arms and legs off the mat. Slowly lower. Calories burned for 3 sets: 27

No. 6: Step-ups with Dumbbell Do 30 reps

Stand facing a bench or a set of stairs with dumbbells in either hand, at your sides. Step up

with your right foot, then bring your left foot to meet the right. Return your left foot to the floor,

keeping your right foot on the bench or step. Repeat 15 times, then switch sides and begin

with your left foot.

Calories burned for 3 sets: 72

No. 7: Front Plank

Hold for one minute Lie on your stomach with arms bent, palms and forearms on the ground, fingers pointed forward, legs extended and toes tucked under. Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor, keeping palms, forearms and toes on the ground. Calories burned for 3 sets: 30

No. 8: Bicycle Crunches Do continuously for one minute Lie on your back. Place your hands behind your head. Lift your legs off the ground. Extend the right leg while bringing your left knee toward your chest. Lift your head, neck and shoulders up and reach with your right elbow across your body toward your left knee. Return to starting position. Repeat on the opposite side.

Calories burned for 3 sets: 27

No. 9: Resistance Band High Row Do 30 reps

Secure a resistance band around a pole or a machine. Face the anchor point and sit on a bench or the floor with your feet hip width apart, arms straight out in front of you. Make sure the band is at chest height. Pull the straps back until your hands reach your chest, then release. Keep your back straight and shoulders down. Calories burned for 3 sets: 42

No. 10: Squat Jump Do 15 reps Stand with your feet hip width apart, keeping your back straight and your head up. Bend your knees and drop your torso. Lower your butt toward the floor as if you were sitting in a chair. Make sure not to let your knees pass over your toes. From that lowered position, push off your heels and jump into the air. Try to keep your feet parallel to the floor. Land with your knees bent, chest slightly forward, and neck aligned with the spine. Calories burned for 3 sets: 57

Rest for 1 minute.

18 Snacks That Burn Fat

What you eat between meals matters more than you think. Health.com explains how these choices can boost

metabolism and help you lose weight fast.

SNACKS VERSUS WEIGHT LOSS

Americans love to snack almost as much as we want to lose weight. But according to recent research by the

USDA, our snacking habits are adding too many calories and too few nutrients to our diets. It doesn't have to

be this way, says Susan Bowerman, RD, assistant director of the UCLA Center for Human Nutrition. "When

done right, [snacking] keeps your energy levels up and gives you more opportunities to get in all your

nutritional needs."

TO GET TO THE GYM

Eating snacks with the right ratio of nutrients, with the right calories, will help keep your body energized and

help you lose weight. Protein (plus exercise) fuels the growth of lean muscle mass, which boosts metabolic

rate and increases calorie burn. Fiber, meanwhile, helps improve digestion and keeps you from binging on

fats and sugars. So while there's no food that will literally "burn fat" while you eat it, smart choices with

these ingredients will help your body operate at maximum efficiency. Bowerman suggests snacks under

200 calories, with 10 grams of protein and close to 5 grams of fiber. Here are 20 of our favorite fat-burning

snacks.

An apple and skim milk "Almost any fruit is going to make a great snack, but you usually

want to pair it with a bit of protein to make it more satisfying," says

Bowerman; "unlike carbohydrates, which get used up relatively

quickly, protein will help sustain your energy and hunger levels for a

couple of hours." This duo will give you 10 grams of protein and 5

grams of fiber for just over 200 calories.

Lentil salad with tomatoes and watercress

Salads aren't just for mealtime—when they're about 200 calories, they make a great afternoon snack, as

well. This one has 11 grams of protein and 8 grams of fiber, thanks to superfood lentils and plenty of

veggies. (The recipe makes six servings, so hold off on adding the vinaigrette if you're not eating the

whole thing at once.)

Cottage-cheese-filled avocado

Here's another fruit and dairy combo, this one for when you're craving

something rich, creamy, and a bit savory. Remove the pit from one half of

an avocado and fill the space with 2 ounces of 1% cottage cheese. For 200

calories, you'll get 9 grams of protein and 7 grams of fiber—and no dirty

dishes!

Sunflower lentil spread with

pita bread

Lentils are a good source of iron, a metabolism-boosting nutrient that 20% of us don't get enough of. This

savory recipe makes four 180-calorie servings, with 10 grams each of protein and fiber.

Canned tuna on whole-

wheat crackers

If you don't want to incorporate dairy into every snack, a can of tuna

(packed in water) is another great source of lean protein plus healthy

omega-3s. For about 200 calories, you can enjoy 3 ounces of light

tuna and 6 whole-wheat crackers—complete with 3 grams of fiber and

20 grams of protein.

Warm pear with cinnamon ricotta Ricotta cheese is rich in protein, and pears are a good source of fiber. Together with a teaspoon of

cinnamon, they make a delicious snack for any time of day. Each serving contains 8 grams of protein, 5

grams of fiber, and 170 calories.

Shrimp stack

You may not think of shellfish as a grab-and-go snack food, but you can

put this tasty treat together in a flash if you keep pre-cooked shrimp on

hand. With Greek yogurt and avocado, it's a protein powerhouse with 9

grams per serving (and 4 g fiber), for only 129 calories.

Miso-glazed tofu

This recipe is touted as a main course, but it's so light on calories (only 164) that it can stand in as a midday

snack as well. It also packs plenty of protein (12 grams) thanks to the tofu, as well as 3 grams of fiber.

Chicken pita sandwich (half)

There's no reason you can't have smaller portions of "real" food as

snacks, says Bowerman. "Oftentimes, the healthiest and most balanced

snacks are the ones that start as full meals—like a half a sandwich, or a

plate of leftovers put together from dinner the night before," she adds.

Whip up this chicken and veggie pita in the morning, and split it in half for

two snacks throughout the day. Each half contains 200 calories, 3 grams

of fiber, and more than 20 grams of protein.

Cauliflower with white bean dip Make a batch of white bean and roasted garlic dip at the beginning of the week to spread on crackers and

eat with veggies when hunger strikes. Pair a quarter-cup serving with 2 cups of raw, chopped cauliflower,

for example, for a total of 11 grams of protein, 8 grams of fiber, and only 199 calories.

Power berry smoothie

This recipe, which calls for soy protein powder and low-fat plain yogurt,

contains 9 grams of protein; swap in Greek yogurt to add even more.

Frozen berries add fiber (4 grams total), and honey provides

sweetness. All this for only 139 calories!

Toast with walnut & pear breakfast spread Split this breakfast recipe in half to make a healthy midday snack with 200 calories, 11 grams of protein, and

3.5 grams of fiber. Not only will it help prep your body for fat burn, but it may also boost your energy levels (so

you're more likely to get to the gym, perhaps?). Walnuts are rich in serotonin, a hormone that produces feel-

good chemicals in the brain.

Edamame

One cup of edamame, or boiled soybeans, contains 17 grams of

protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself!

Serve hot or cold, season with salt, and enjoy.

Roast garlic and edamame dip Edamame is a great snack by itself, but it also makes a great ingredient in this creamy dip for raw veggies

or whole-wheat pita bread. You can enjoy up to three servings in one snack session, for a total of 162

calories, 9 grams of protein, and 6 grams of fiber.

Asparagus and hard-boiled egg It's no wonder this classic combo goes so well together: Fiber-rich

asparagus balances out eggs' natural protein. (Plus, asparagus is

known as an aphrodisiac, thanks to its folate and vitamins B6 and E

levels. Talk about fun ways to burn fat!)

Pair 15 asparagus spears (cooked or raw) with one hard-boiled egg

for a 126-calorie snack, complete with 11 grams of protein and 5

grams of fiber.

Veggie tostada

In the mood for Mexican? You can't go wrong with black beans and veggies: These tostadas cook up

quickly and easily for a fast and healthy mini-meal between lunch and dinner. At just over 200 calories, you

get 13 grams of protein and 10.5 grams of fiber. Top with tomato salsa for added flavor without fat.

Minty iced green tea

A calorie-free beverage doesn't qualify as a real snack, but if you find

yourself scouting the kitchen just because you're bored, rather than

hungry, this tasty drink may just hit the spot. Plus, green tea has been

shown to help dieters lose more weight, according to a study published in

the American Journal of Clinical Nutrition, thanks to its metabolism-boosting antioxidant compound called

EGCG.

Bowerman says that most research on green tea for weight loss has been inconclusive, but that either way

it's a healthy, tasty way to stay hydrated throughout the day. "Drinking water and tea is a good way to keep

all of your body's processes, including your metabolism, running smoothly and efficiently," she adds.

And the winner of the Best Workout Song from 2015… You tweeted, liked, commented, shared, and voted! We are pleased to announce the Best Workout Song From 2015.

FLO-RIDA “G.D.F.R” is Gold’s Gym Best Workout Song from 2015!

BEST ROCK WORKOUT SONG: Elle King – Ex’s & Oh’ s

BEST POP WORKOUT SONG: Ellie Goulding – On My Mind

BEST RAP WORKOUT SONG: Flo Rida – GDFR (feat. Sage The Gemini & Lookas)

BEST COUNTRY SONG: Carrie Underwood – Little Toy Guns

BEST DANCE/EDM SONG: Galantis – Runaway (U & I)

Check out our post to see all the nominees and to listen to our Spotify playlist!

LISTEN TO THE FULL PLAYLIST ON SPOTIFY:

Social Media Tip Sheet:

Want to snack and burn fat at the same time? @Health.com has the

solutions for you! http://goo.gl/4qCJhU

@Health.com shares 18 snacks that can help boost your metabolism and lose weight fast! http://goo.gl/4qCJhU

Increase your fitness motivation by finding a #FitFam! Tips on how to

Find Your #FitFam http://goo.gl/kF8PQj

Learn how social media can be a great device for fitness motivation

with Find Your #FitFam! http://goo.gl/kF8PQj

Ready to sweat? Check out the 10-move circuit routine that helps you burn 450 calories in just 45 minutes! http://goo.gl/jSk2I5

Sweat it out with a 10-move circuit routine that helps you burn 450

calories in just 45 minutes! http://goo.gl/jSk2I5

It’s for real! @official_flo’s “G.D.F.R.” is Gold’s Gym Best Workout

Song from 2015!! http://goo.gl/aydvwY

@official_flo’s “G.D.F.R.” is Gold’s Gym Best Workout Song from

2015! http://goo.gl/aydvwY