Blog

14
AUG
By Nick Poggi

How to Find the Best Personal Trainer for You

By Nick Poggi
Posted in: Fitness, Spa

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 they are enthusiastic about cardio, and not just handing you weights.

2) Â Resume: Before hiring a trainer, ask to see their resume and certifications

It is so important to find a personal trainer that did not earn their certifications over a quick week workshop . Remember you are putting your health and well-being in their hands.

 

Look for these credits in their resume:

a.  A college degree in exercise physiology, kinesiology, sports medicine, or any fitness related field is the immensely important because it ensures at least 4 years of training.

b.  These are some of the highly accredited certification programs to look for:

      1. NASM (National Academy of Sports Medicine)
      2. ACSM  (American College of Sports Medicine)
      3. ACE Â Ã‚ Ã‚  (American Council on Exercise)
      4. NSCA  (National Strength and Conditioning Association)
      5. ISSA Â  (International Sports Science Association)

 

3) Â Reliability and Professionalism

After spending many hours working together, undoubtedly you will become very friendly with your trainer. Just make sure that they never forget that this is a business relationship. Holding them accountable for showing up on time for sessions, making sure that talking isn’t taking the place of repetitions and ensuring that you have their undivided attention at all times during your session is a great way to preserve professionalism and improve results.

 

 

08-14-2014
Posted in: Fitness, Spa
12
AUG
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.

 

 

 

 

08-12-2014
Posted in: Fitness, News, Spa
24
JUL
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 ctibbetts@goldendoor.com

07-24-2014
Posted in: Inner Focus, Mindfulness
16
JUL
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)

 

07-16-2014
Posted in: News, Nutrition
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