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The 30-Day Walking Challenge
Cardio workout no matter the excuse!
What's not to like about walking? It's free. It's easy to do, and it's easy on the joints. There's no question that walking is good for you. There are several well documented health benefits of walking:
- Lowers your risk of health problems like heart disease, diabetes and high blood pressure.
- Anything that raises your heart rate and gets your blood pumping is a workout for your heart and circulatory system.
- Strengthen your bones and muscles.
- Walking is a weight-baring activity and therefore stimulates the bones increasing bone density. It also helps maintain joint motion striving off arthritis.
- Improves mood.
- Getting active releases the 'feel-good' endorphin's into the bloodstream, reducing stress and anxiety. And walking in a group is a great way to reduce feelings of isolation and/or loneliness.
- Helps burn more calories:
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Your weight:
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Approximate calories burned per mile:
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120 lbs
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85
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140 lbs
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95
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160 lbs
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105
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180 lbs
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115
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200 lbs
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125
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220 lbs
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135
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In one month, you will be a better version of yourself. Keep in mind: Do not let one missed day make you feel like you can't continue. If you have a slip-up, always remember that tomorrow is another day and don't let that day go by. One off-day will not ruin your success. With that said, this is the plan for you! Get ready to walk taller, smile brighter and feel fantastic!
For more information and to view the DVD's by Leslie Sansone please visit the following websites:
http://www.tescoliving.com/health-and-wellbeing/fitness/2013/october/top-10-health-benefits-of-walking-everyday
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Upcoming Events
Labor Day Hours:
Monday September 7
th, 2015:
7am to 1pm
Class Schedule:
All GGX Classes are cancelled Saturday September 5th through Monday September 7th
September 9th:
6:30pm Outdoor RPM:
Join Kim and Ivan as they teach RPM in the Gold's Gym parking lot. Please sign up for this event with a GGX instructor and be sure to wear something FUN!
September 11th:
6:30pm Fierce Funk
First Friday of every month enjoy a high energy cardio dance taught by Bree!
Every Tuesday/Thursday
6am - Boot Camp
Enjoy some heart pumping cardio drills and full body muscle conditioning in a fun group environment. Led by Fitness Trainer Charles.
BOOTCAMP CLASS CANCELLED Tuesday September 1st, Thursday September 3rd.
Every Saturday:
10am - Outdoor Boot Camp
Come participate in Saturday boot camp! Fitness Trainer Charles will lead some heart pumping cardio drills and full body muscle conditioning in a fun group environment.
Summer:
Hiking in the Pacific Northwest
Download the app 'alltrails' and let the hiking begin. Discover trails nearby, easy to follow directions and trail guides.
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Meet A Trainer
April Kennedy.
Bachelor of Science in Kinesiology
NASM - Certified personal trainer
NCCPT - Certified personal trainer
NASM Correct Exercise Specialist
NASM Solutions to Weight Management Certified
NASM OPT for the Prenatal Client Certified
NASM Balance Integrity Certified
April Kennedy grew up in Bellingham, WA and always lived an active lifestyle. She played volleyball and basketball in school, and loved to rock climb, hike, and do anything that involved being outside. At fourteen years old, April struggled with weight issues as well as high cholesterol. Her father encouraged her to get healthy by giving her one dollar for every pound she was able to lose. She joined her first gym and used that motivation to get to a healthy weight and lower her cholesterol.
Her own fitness journey made her realize that she wanted to get into the fitness industry and help to empower others. She graduated from Washington State University with her Bachelor's Degree in Kinesiology. She was able to intern with ex-NFL player Anthony McClanahan leading boot camps and kid's fitness classes. She also volunteered with the YMCA Adult Adaptive Program, which allowed her to teach developmentally delayed adults how to play games on a team, how to interact in a group setting, and how to integrate fitness into their daily lives.
April's personal training career has given her the opportunity to be a leader in her community and a role model for her clients. She ran her first marathon in 2012 and continues to be an avid runner. In 2014 she married her college sweetheart, AJ, and they honeymooned in Maui. In her free time she enjoys spending her summers with her husband and two dogs at Priest Lake, hiking, kayaking, and watching football.
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Medicine Ball Push Up
This variation on the push-up is all about stability. Your chest and core have to balance your body weight on an unstable base: two balls, either of which might roll away. Fun!
- Starting position: Take a plank position, arms extended with hands directly below shoulders; each hand on a medicine ball. Legs, hips, back, shoulders, and head all in a straight line. Have your feet wide for stability.
- Do a push-up, lowering your chest toward the floor as you balance over the medicine balls. At the bottom of the push-up, your chest should be slightly below the level of your hands, so that this push-up will be deeper than a floor push-up.
- From the bottom of your push-up, press back up to the starting position, again being careful to use your abs and core to prevent the balls from spinning out to the sides.
- To increase difficulty, bring feet closer together or onto a medicine ball.
For more information please visit:
See video here:
https://www.youtube.com/watch?v=RODB_-UT0mo
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Cheryl's Story:
I am a 35 year old mother of two boys. For the past few
years I have provided in home daycare and been a stay at home mom. My weight began to
bother me after the birth of my first son 12 years ago. I had trouble maintaining my weight
and my metabolism seemed like it stopped completely. Pepsi was my coping mechanism
for stress, and my weight just added to my stress. I would
drink between
6 to 8 cans of
Pepsi per day, and if the day was bad it could be more. When my second son was born my
weight really spiraled out of control. In May of 2013 I had ballooned up to 300 pounds,
and after that I knew I had to do something to change.
 My husband has always been a gym goer and he helped me to take the first step to join a gym. I definitely had a fish out of water feeling just walking through the door for the first time. I started slow using treadmills and elliptical machines. I avoided the weight room completely feeling like there was no way I would ever fit in with the people in there.
I set a huge goal to lose 100 pounds in one year. My husband was very supportive,
but 100 pounds was a big number. Shortly after joining the gym I met a wonderful
supportive fitness staff that really helped me to build my confidence
that I had lost many
years ago. In my past failed attempts to lose weight I had some bad experiences that added
to me feeling hopeless that I was just destined to be fat. After getting the right kind of
support I began to realize that my problem was not without hope and that I truly was
stronger than I ever thought I was. Along my journey I have met many inspirational and
motivational people. I have made new lifelong friends and I have a completely different
outlook on life. With all of the support I received and a whole lot of sweat I was able to go
beyond my goal of losing 100 pounds in one year to losing 125 pounds in 9 ½ months!
This journey has been one of the hardest things I have ever done both physically and
mentally in my life. To this day I have accomplished losing 140 pounds! I am a completely
different person today. When I look at old pictures of myself I don't even recognize the
person I once was. I am now the wife and mother I have always wanted to be, and I will
always be grateful to all of those people who helped me get to where I am today.
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In the Community
Helping Hands.
Gold's Gym Spokane jumps at the opportunity to help our veterans in any way that we can, so when Paul Christilaw and his wife Clara requested help clearing an acre of overgrown land, the team immediately accepted the challenge. Paul served two tours in Vietnam and two tours in Korea, and we were more than happ
y to thank Paul
for his service with a little team work and a lot of muscle.
Dave Meckelson teamed up with manager Tom Grote of A to Z Rental at 1413 E Francis for the equipment, and rounded up his wife Tracy, and Gold's Gym member Phil Jones to make the land safe for Paul and Clara's dog, who had to defend itself against coyotes and porcupines in the overgrown grass. They were able to successfully clear the land and fulfill a need that may have otherwise gone unanswered.
We thank Paul and Clara for their service to this country, and Dave, T
racy, and Phil for their hard work
on Sunday August 30th, 2015
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Recipe of the Month
Banana Berry Oat Bars
Serves: 4 servings
Serving Size: 4 small bars (2in X 2in)
Ingredients:
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for strawberry topping:
- 2 cups finely minced fresh or frozen strawberries
- 1 tablespoon honey
- 1/4 medium lemon, juiced
for banana oat bars:
- 2 cups uncooked rolled oats, divided
- 1 teaspoon baking powder
- 2 teaspoons cinnamon
- 2 medium ripe bananas, mashed (about 1 cup)
- 2 teaspoons vanilla extract
- 2 tablespoons honey, divided
Directions:
- Preheat oven to 375 degrees F.
- Combine strawberries with 1 tablespoon honey and lemon juice (note: if using frozen strawberries, thaw first). Toss with a spoon until well combined. Set mixture aside to chill in the refrigerator for at least 20 minutes.
- In a food processor, process 1 cup rolled oats until it reaches a flour consistency and transfer to a large mixing bowl. Add the remaining 1 cup rolled oats, baking powder, cinnamon, mashed banana, vanilla extract and remaining 1 tablespoon honey. Stir with a spoon until well combined.
- Line an 8-inch by 8-inch baking dish with parchment paper. Transfer one-half to two-thirds of oat mixture into the baking dish and press into dish with a spatula.
- Strain liquid from strawberry mixture and spread berries in a single layer over the oats in the baking dish. Crumble remaining oat mixture on top of the strawberry layer.
- Bake for 30-35 minutes or until the top is golden brown. Remove and cool before cutting into bars.
Simple Swap: Instead of fresh/frozen strawberries, use a jar of low- or no-sugar jam in place of the strawberry topping.
Per serving: Calories: 296; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 641mg; Carbohydrate: 62g; Dietary Fiber: 8g; Sugar: 27g; Protein: 8g
Nutrition Bonus: Potassium: 355mg; Iron: 3%; Vitamin A: 1%; Vitamin C: 80%; Calcium: 2%
To view this recipe please visit: https://blog.myfitnesspal.com/banana-berry-oat-bars
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