26Feb

What is the Solution to Your Fitness Resolution??

February 26, 2015 by Nick Poggi

Remember those bold promises you made to yourself a few months ago? Take a minute to ask yourself how they are coming along. This is the time of year when many resolutions are forgotten or are fading fast due to busy schedules and lack of motivation. Every January it is really easy to say I have made a fitness resolution fully believing you are going to stick to it. Early in the year, going to the gym is fun, many gyms across the country create an atmosphere of higher energy and show a family type setting that is extremely inviting.  There is a reason that gyms have their highest membership rates in the beginning of the year and then slowly drop in numbers as time goes on. By the end of January many of the promotional events that once served as motivators have ended and the high energy atmosphere begins …

25Mar

Bi-Coastal Body Burn: How to Stay in Tip Top Shape When Traveling for Work

March 25, 2015 by Nick Poggi

Making the voyage from coast to coast is becoming a more common means of conducting business these days. Though the novelties of a big new city can be exciting it is extremely easy to spend numerous days with minimal physical activity. Business meetings and company dinners can ultimately consume much of our travel time leaving us with too little activity and too many calories. So how do you keep a strong routine despite these challenges? The answer might be easier than you think.  Create your own 15 minute body weight routine and perform it every other day of your trip to help burn excess calories and keep your body strong until your return home. ***Pick your 3 favorite body weight exercises, 15 repetitions each, repeat for 3 rounds as fast as you can without compromising form.  Some of my favorite includes: 1. Push-ups (Either from the knees or from the …

08Apr

Temperature UP, Body Fat Down

April 8, 2015 by Nick Poggi

Here are eight ways to live healthier and lean up during the warmer seasons: 1. Start your day a healthy way with hot water and lemon. It will help cleanse the liver and detox the body for a fresh start to the day. 2. Healthy Domino Effect: A healthy habit of action will help your mindset stay strong. Once a habit is formed, it becomes harder to break it. 3. One meal at a time: Don’t overwhelm yourself with the pressures of adhering to a full dietary change. Start with one meal at a time. 4. Get the right amount of sleep: Studies show that people who sleep 7-8 hours per night tend to have lower body fat percentages. 5. Buy a new bathing suit and place it somewhere easily visible in your house. This will serve as a subtle reminder to eat right and exercise every time you imagine yourself wearing …

24Dec

The Perfect Christmas Morning Workout Plan

December 24, 2014 by Nick Poggi

This year let your mind AND body enjoy the most magical day of the year.  Gifting yourself with a quick 10 minute workout before opening presents will not only boost your metabolism before indulging on the day’s sweet treats, but will help to decrease stress and add to the magical feeling that this wonderful holiday bestows upon us all.  Plan: Perform these 8 exercises Time: 1 minute each Rest: 15 seconds between rounds Benefits: Calories burned, metabolism up, mood elevated. Fit Test: Every three, you can use this workout as a fitness test. Exercises:                                                             Body Weight Squat  (Sumo) Push ups (Either from the knees or from the toes) Jumping Jacks Lunges (30 sec Left, 30 Sec Right) Bridges Crunches Plank Rotations …

08Jan

Tabata: The Fresh and Fast Way to a Lean Body

January 8, 2015 by Nick Poggi

You might ask yourself, what is Tabata training and is it right for me? Tabata training is a way training that requires you to push your absolute hardest for twenty seconds of intensity, followed by 10 seconds of complete rest. Repeat this sequence 8 times and you will have completed a Tabata workout.   It was created by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, Japan. They found that performing this 4 minute sequence gave more benefit to your aerobic and anaerobic capacity compared to performing an hour of endurance exercise. If you think about the time saving potential of this it is pretty incredible. So go out and try it! The best part is that you can choose almost whatever exercise you want in Tabata training. Here are a few of my favorites.  Just remember what 100% effort really means. If …

11Feb

Exercise Vs. Sweating

February 11, 2015 by Nick Poggi

Ever have that feeling that no matter how often you exercise you just cannot see a change in your body? If you do you, are not alone. Many people work out 5-6 days per week and still hold on to stubborn body fat.  It can be a very discouraging to feel that you do not possess the power to change yourself for the better but, there is a way. Write down your exercises for two weeks and at the end of day 14 look to see how many times you’ve worked out to at high intensity. Working out at least a few days per week at a higher level is the key to illicit change. Remember, there is a difference between exercising and sweating. Exercising is pushing your body (in a safe, but effective way) so that you achieve physiological changes (ie. Loosing fat, building lean muscle). Exercising at a …

05May

No Butts About It!

May 5, 2015 by Nick Poggi

Gluts are often a forgotten muscle group when it comes to strength and fitness. In fact, it seems the only care most exercisers have for them is aesthetics.  Seldom is there a thought of just how important they are for our overall strength and health.  You have to ask yourself, “When was the last time that I went to the gym to focus solely on my gluts?” My guess is at least a month.  Your gluteal muscles are responsible for so much movement and stability that they deserve at least one day a week of undivided attention. Too often we will perform lower body exercises with the assumption that our gluts are getting a great workout, but in reality other muscles (like quads and hamstrings) are taking on most of the work. It’s time for exercisers to start concentrating a little bit harder on their backside. Keeping not only “toned,” …

13May

The 5 Minute Workout Routine that will Shed those Last few lbs for Summer

May 13, 2015 by Nick Poggi

Is your body ready for the summer season? Do you have those last few pounds to lose? This quick workout will not only make you look tighter in your swimsuit, but will help to give you a strong and functional core. Directions: 1) Try to perform this at least 3 days per week. 2) 15 reps for each exercise . 3) Perform exercise as fast as possible without compromising form. 4) 3 times through each exercise in a circuit fashion.   Triceps Dips on Chair 1) Place hands on chair. 2) Keep back close to chair and feet flat. 3) Dips body down, ex-tend arms and raise back up.   Push Ups From Toes or Knees 1) Place hands directly underneath shoulders. 2) Either with knees or toes touching the ground, lower body to the ground and then push back up. 3) Keep back flat and abs tight.   Body …

17Jun

Rotator Workout

June 17, 2015 by Nick Poggi

Did you know that shoulders are the most commonly injured area in the human body? Chances are you or someone you know suffer from a degree of shoulder stiffness or pain. They are so commonly injured due to their ability to move in a large range of motion. Postural problems are also a major contributor to this. If you are suffering from shoulder pain, stiffness or just generalized discomfort try these exercises with a light dumbbell a few times per week. They can help strengthen the supporting muscles around your shoulder, help to alleviate pain and also prevent a more serious injury in the future.   STANDING REAR FLY:   

14Aug

How to Find the Best Personal Trainer for You

August 14, 2014 by Nick Poggi

In recent years, the personal training profession has skyrocketed. You can walk in to just about any gym and find it packed with personal trainers ecstatically awaiting for your business. At the same time, we have all heard horror stories about friends or family hiring trainers that pushed too hard, talked too much, or caused injury.  So how do you find that perfect trainer who is going to be safe, effective, and help you to ultimately reach your goals?? The Golden Door fitness team has come up with three tips to help you out. 1) Communication: talking vs. listening The reason we hire a personal trainer is to guide us towards our fitness goals. Ultimately, they are YOUR goals. Make sure the fitness professional you hire does not create a set of his/her own goals for you.  If you are paying someone to help you improve your running ability, make sure …

25Aug

Beat Fatigue with these Four At-Home Body Weight Exercises

August 25, 2014 by Nick Poggi

For many of us in today’s world every morning starts the same way. We wake up with high hopes of exercise, yet as the day progresses and fatigue sets in we fall short of our good intentions and fall prey to the comforts of relaxing at home on the couch.  It’s important to know this does happen to everyone, so next time you find yourself skipping your workout and heading for home try these four fast blasting body weight exercises to get the benefits of the gym in a more convenient setting. –  Body weight squat –  Push ups –  Crunches –  Tricep Dips Perform each exercise 2 times for 15 repetitions each and within 10 minutes you will have your workout done and you’ll be ready to relax.

01Jul

Three Fitness Secrets From the Golden Door

July 1, 2014 by Nick Poggi

The famous Golden Door is renowned for its expertise in fitness, so too are its experienced trainer’s in their approach to creating personal programs for each individual guest. Here are three secrets that will help you not only achieve your fitness goals, but will keep you healthy and happy along the way. 1)  Customize your workouts– we are all different in the way we walk, talk and move. Just because one exercise plan works for a friend, doesn’t mean it is right for you. Lunges might be a great toning exercise for a one person, but might result in sore knees for someone else. Work with a trainer to come up with a unique routine to compliment the way your body moves. Your workouts will be optimized, and your joints will be happy. 2) Harder is not always better– Did you know that rest and recovery is as important as the exercise …

16Sep

Three Ways to Make Exercise a Fun Part of Life

September 16, 2014 by Nick Poggi

Let’s face it, unless you are a personal trainer who relishes at any chance to exercise you probably don’t enjoy working out.  It’s hard, time consuming and not everyone looks forward to the feeling of sore muscles. The reality of the situation is we all must exercise, our bodies need it and without doing it often we can face serious health problems. So how do we go about making exercise part of our daily lives? – Find a physically active hobby that you enjoy: Whether it be walking your dog, playing tennis with a friend, or going on a nature hike, finding an activity that you enjoy not only will add happiness to your life, but exercise as well. – Find an exercise friend: Going to the gym is a lot less stressful when you have a friend to look forward to seeing. You use 60 percent more energy to talk while …

10Dec

Top 10 songs to Enthuse, Energize, and Ignite your Holiday Fitness Focus

December 10, 2014 by Nick Poggi

Despite the common misconception, even fitness trainers struggle to get ourselves to the gym on occasion. With a million events going on like travel, party preparations and family events, the holidays can be a formidable opponent to even the most solid workout routine. Luckily, The Golden Door Trainers have learned some useful tricks to help our bodies and minds to mentally get over that hump. Music has been scientifically proven to add energy and illicit emotion in our lives. This is one incredibly useful tool that you can implement to stay on track during busy times of the year. Making a new playlist is not only exciting it can actually help you stay healthy and dedicated to your positive lifestyle! – Mark Ronson: Uptown Funk ft. Bruno Mars – Megan Trainer: All About the Bass – Magic: Rude – Jarrod Niemann and Pitbull – Charli XCX: Boom Clap – Nico …

30Oct

3 Workout Pains NOT to Ignore

October 30, 2014 by Nick Poggi

Suffering from exercise induced aches and pains is almost an unavoidable reality to most everyone who has ever worked out. Pain is one way our body communicates with our brain, and with so many moving parts we are bound to feel something unpleasant sooner or later. Growing up around a boxing gym I was conditioned to ignore body pains and to keep pushing forward towards victory no matter what the cost. Sadly, that “tough guy” mindset led me to a severely impinged right shoulder and broken knuckle. It was not until college that I learned the difference between having a healthy pain tolerance, and putting myself at risk for serious injury. Here are three instances when you should NOT work through the pain. 1)      Acute feelings of pain near a joint: If you feel a sharp pain near your shoulder, elbow, knee, or ankle this could be an injury to …

30Sep

How to Beat Workout Plateaus

September 30, 2014 by Nick Poggi

Plateau is a term commonly thrown around the fitness world.  If you are someone who exercises the same way often, chances are you have experienced this frustrating occurrence. It happens when your body adjusts to the stressors placed upon it and as a result there is no further reason for it to change or adapt. This can be an extremely frustrating consequence if you have dedicated so much time to exercise, but are not seeing the results you once did. So how do you overcome this annoyance? Try new exercises: We tend to exercise in ways that are most comfortable for us. Typically, runners run because they are naturally good at it, and weight lifters lift because they don’t like to run. Try to perform exercises at least once per week that might not being your favorite. This helps to create confusion with your body and will increase your results. …