By Golden Door

Golden Door Welcomes Fitness Trainer Keli Roberts

By Golden Door
Posted in: Fitness, News, Spa

We are so excited to welcome Keli Roberts, a world renowned fitness educator, trainer and the award recipient of the 2003 IDEA International Instructor of the Year, to Golden Door at the end of this month (August 31  – September 7).

Celebrity trainer, fitness instructor, author and more! Keli Roberts has done it all. A native of Australia, Keli has been recognized as a fitness authority that’s transformed fitness education with groundbreaking innovations characterized by her expert skill and instruction. Keli has been featured in Shape, Elle, Health, Fitness, Self, Ms Fitness, American Fitness, Allure and many international publications as well. Additionally, Keli is a featured instructor on the award winning TV series, CRUNCH Fitness, on ESPN.

Keli will be on the front lines with our guests teaching our indoor cycling series, Kickbox Boot Camp, Centered Strength—a  stability ball workout to improve postural alignment and muscle tone—and Glute Camp—a “below the belt” workout to strengthen your entire lower body.

Golden Door’ cycling series includes:

Fatbuster Cycle

Sustained steady state intervals to promote high caloric expenditure.

Virtual Ride

Designed to take you on a sensory journey out of the classroom using creative imagery. From the mountains to the beach to the roadways of the world; the possibilities are endless! Shoes: cross-training or court.

Cycle Revolution

Revolutionize your workout potential using your bike’s speedometer and focusing on the revolutions per minute (rpm) throughout your ride.  Maximize cardio and increase your caloric burn and strength gains by changing cadence and speed with each song. Shoes: cross-training or court.





Posted in: Fitness, News, Spa
By Carol Tibbetts

Got Mindfulness?

By Carol Tibbetts
Posted in: Inner Focus, Mindfulness

Mindfulness is the new buzzword.  Although we hear it often, I’ve discovered – through the Twelve Mindful Months class I teach weekly at Golden Door – that a lot of people aren’t exactly sure what it is or how to go about it.  In this post, I hope to demystify it.

But first, let me tell you why I got into mindfulness.  Over time, I observed – as a fitness instructor/trainer for 30 years and a yoga teacher for 10 – that most people had adapted to a healthier diet, followed a cardio and strength program, but had not incorporated the weekly one hour mindfulness component (like meditation, yoga, T’ai Chi) that ACSM (American College of Sports Medicine)  recommends for stress management and total body/mind/spirit wellness.  Usually it was the last activity to be added (if at all) and the first to go when time was limited.  Many people have told me “Cardio is my stress management.”  It is an effective way to release stress, but how does it help you when you’re not exercising?  Mindfulness, on the other hand, is available to you 24/7:  You can do it anywhere or anytime and you don’t need any equipment or special clothing.

What exactly is mindfulness?

Mindfulness is the process of being present with your surroundings and with what you are doing and feeling.  I like to describe it as living your meditation, or taking meditation off the cushion and into your life.  A sitting meditation practice will certainly help improve moment-to-moment awareness, but it is not necessary to the process of being mindful.  (That said, you may find with time you develop desire and patience to do a sitting meditation.)

So your mindfulness practice goes like this:  You practice awareness in everyday life:  breathing, sensing, speaking, listening, grooming, eating, walking, exercising, working, and even driving.  The best news: You don’t need to carve out extra time in your day.  So you can’t say “But I don’t have the time.”  😉

You don’t need to practice all day or in every activity.  Mindfulness is not about  being perfect, as it’s impossible to be mindful 100% of the time. Sounds simple?  It’s not so easy.  It takes patience, because the benefits are not immediately noticeable. Â  But over time, you will feel more calmness and clarity and less chaos and chatter.

In my next post I will share how you can achieve mindfulness with three daily activities.

For more on mindfulness, read  â€œTwelve Mindful Months:  Cultivating a Balanced & Fit Body, Mind & Spirit” by Carol Tibbetts.  (Available at Golden Door Boutique or shop on-line)  Stay on the mindful path with me by following my posts. Share comments & questions here or email me at

Posted in: Inner Focus, Mindfulness
By Golden Door

How and Why to Reduce Sugar Intake Part II

By Golden Door
Posted in: News, Nutrition

By Susan Piergeorge, MS, RDN

The next step in reducing sugar intake is to switch the type of carbohydrate you consume. Complex carbohydrates are a larger molecule, made up of more complex chains of carbon, hydrogen and oxygen. They include starches and fiber and take longer to digest. Examples include fruits*, vegetables, whole grains and legumes (such as lentils, edamame, peas, starchy beans such as black, kidney, garbanzo, pinto, navy). Legumes are also a source of protein. Some dairy products such as milk and plain yogurt also contain complex carbohydrates as well as protein.

Consuming complex carbohydrates are beneficial in so many ways. They have more fiber, which is healthy for the heart and digestive system. They maintain blood sugar for a longer period of time; they provide quick and sustained energy. Additionally, complex carbohydrates contain the essential vitamins, minerals, and antioxidants we need every day. They also are a satisfying food source. Think of how many comfort foods contain carbohydrates. If we weren’t supposed to eat them, they wouldn’t exist. It’s really about being more selective in the type of carbohydrate versus the quantity.

When it comes to managing hunger and blood sugar, your best bet is to consume a mixture of complex carbohydrates, protein and fat. Protein is found in beans, legumes, dairy products, eggs, seafood, meat and poultry. Animal proteins naturally contain some fat. Fat is found in nuts, oils, butter, avocado, coconut and mayonnaise.

Here are some examples of a blend of protein, carbohydrate and fat:

– Nonfat Greek yogurt or milk, nuts and whole grain cereal or fruit
– Turkey or tuna sandwich with pesto (fat) with a side salad (such as cole slaw made with vinegar)
– Fruit and cheese/cottage cheese with chia or ground flax seeds
– Wasabi peas and nuts
– Herbed pasta or rice or quinoa with legumes, vegetables and olive oil
– A hearty soup such as beef (protein and fat) and barley with vegetables (complex carbs) or chicken (protein and fat) noodle with vegetables (complex carbs)


Posted in: News, Nutrition
By Golden Door Fitness

5 Reasons Why Women Should Do Resistance Training

By Golden Door Fitness
Posted in: Fitness

Resistance training will make you the best woman you can be. Here are 5 reasons why:

1) Â Resistance training builds muscle. When people lift weights, their bodies create more muscle. This in turn will create a boost in self-confidence and well-being.

2) Resistance training increases your metabolism. No matter what type of exercise you do in the gym, you will burn calories. The extra benefit to a weight routine is that your metabolism will be spiked for many hours after you go home. This is due to the extra energy your body needs to repair those sore muscles.

3) A weight routine can actually make your skin look younger. Looking for the fountain of youth? You may have just found it. According to Dr. Len Kravitz an IDEA fitness instructor of the year, and Golden Door Path Member, a regular weight training routine helps to improve the elasticity of the largest organ in the human body, our skin. Results….less wrinkles and more smiles.

4) Lifting weights strengthens more than just muscle. You may think that the only benefit from resistance training is strong muscles, but the truth is your bones stand to gain just as much. Studies show that implementing weight training into your exercise routine will actually improve bone density. This can be particularly important as it can play a roll in decreasing occurrences osteoporosis or osteopenia.

5) Increased performance in everyday living. Not only will strength training help you look and feel your best, but you will have added strength to help you in your day to day activities. Whether it be carrying groceries, walking your dog, or doing something as simple as standing up out of a chair, developing stronger muscles will give you the strength to move easier and perform at your best.

Posted in: Fitness
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