Feature Story: Try PiYo for an Added Challenge!

February 2015
IN THIS ISSUE: ________________________________________ Feature Story: Try PiYo for an Added Challenge! Workout: Introducing the Free 12‐Week Transformation Plan for America Workout: The Fitness Fads Hall of Shame Health: 10 Winter Health Myths Nutrition: Raw Oatmeal Energy Balls/Bars Recipe Social Media Tip Sheet FeatureStory:TryPiYoforanAddedChallenge!
Weallknowthattheworldoffitnessisconstantly
changing.Instructorsandparticipantsalikeare
constantlylookingfornewwaystochallengeourminds
andbodiestoreachnewheights.Currently,thetrend
weareexperiencingisfullbodyconditioning.Whether
itbethroughweighttraining,cardioendurance,core
strengthorfundamentalsofmind/bodyprograms,such
asyogaandPilates,wearediscoveringthatweachieve
desiredresultsmorequicklyandefficientlyperforming
exercisesthatmovethebodyasawholeunit(as
opposedtoisolatedrepetitions).
ThePiYoteamatourAustinSouthlocation
BeachBodyhasdonethatwiththeirprogramcalledPiYo.ItcombinestheconceptsofPilatesandyoga,whileincluding
somecardioandpowerfulstrengthmoves.Itinvolvesnophysicalimpactbutrevealstremendousresults.This
programistrulyall‐encompassingandchangesyourbodybyusingyourownbody’sstrengthandcoordination.No
equipmentisrequired–justyou,ayogamat,atowelanddefinitelysomewater!
“IcansaythatPiYohasbrokenthroughtheceilingofatraditionalyogaclass.WhileIhaveonlybeenteachingthePiYo
programfor6months,Ihavetaughtavarietyofformats,suchasPilates,Yoga,BodyStep,BodyFlowandBodyPump,
overthepast16years.Strongerandmoreconnectedthanever,Ifeelchallenged,invigoratedandenjoybringingthis
excitinganddynamicprogramtoourgym.Wearegettingalotofpositivefeedbackfromourmembers.Thisislike
nothingIhaveevertaughtbeforeandI’mlovingit!AddPiYotoyourworkoutregimen,becauseIknowyouwillloveit
too,”saysEricaSeningen,oneofourcertifiedPiYoinstructorsatourAustinSouthfacility.
“IaminlovewithPiYo!It’safitnessroutinethatincorporateseverythingIwantinaworkout:Strengthtraining,
cardioandflexibility.IalsolovethecardioburnasIrapidlymovethroughvariousyogaposesandPilatesexercises.
It’shigh‐energy,fast‐pacedandatotalblast!”
‐‐‐TamiRyan,Gold’sGymAustinSouth(Austin,TX)
“MyfirstPiYoworkoutwasunlikeanyotherGold’sclassI’vetaken;challengingmycore,agilityandrecoveryatanew
level.Isimplycannotrecommendabetterwaytostartanewmember’stransformationortoenhanceacurrent
workoutprogram!”
‐‐‐BrentKirby,Gold’sGymAustinSouth(Austin,TX)
IntroducingtheFree12‐WeekTransformationPlanfor
America
Get12weeksoffreeworkoutsandmealsthatcanhelpyousteerclearoftheFitnessCliff! Anyone,whetheryou’rea
Gold’sGymmemberornon‐member,canquicklyandeasilysignupatthislink:http://www.goldsgym.com/12‐
week‐transformation‐plantoreceiveacustomizedplanforyourselforyouremployees.
EveryJanuary,millionsofAmericansmaketheoldestNewYear'sresolutionaround:Loseweightandgetin
shape.Theydustofftheirgymbagsandheadbacktothecardiomachinesdeterminedtoreallymakeitwork
thisyear.Thatresolveisusuallyshort‐lived.ByGold'sGym'sownresearch,February24—alsoknownasDay
OneoftheFitnessCliff—iswhengymcheck‐insbegintosteadilydecline.
SothisFebruary,inanefforttohelpAmericasteerclearoftheFitnessCliff,Gold'sGymisgivinganyoneafree,
customized12‐weekworkoutplan.Basedonyourfitnessgoals,theplanincludesweek‐by‐weekdaily
workouts,alongwithaweeklymenu.Allyouhavetodoisanswerafewsimplequestionsandyour12‐week
pathtoanewfitnesslegacywillbeginarrivinginyouremailinbox.
Ifyou'dliketogetevenmoreoutofyour12‐
WeekTransformationPlan,bringitintothe
Gold'sGymnearesttoyoutogetafreeappointmentwithaGold's
Gympersonaltrainerwhocancustomizeyour12‐weekplaneven
moretomeetyourneeds.
RobertReames,Gold'sGymFitnessInstitutetrainerandauthor
ofMakeOverYourMetabolism,isoneoftheexpertswhohelped
createthelogicandframeworkfortheseplans.He'sheretogive
evenmoreinsightintowhyGold'sGymcreatedtheseplansandhow
tomakethemostofthem
THEPHILOSOPHYOF12WEEKS
Foroveradecade,theGold'sGymChallengehasbeenchanginglives
andtransformingbodiesthroughoutthenationwithinjusta12‐
weekperiod.In2014,theaverageChallengeparticipantlost12
poundsand10.3inchesofftheirbody—andthatisonlytheaverage.Thefemaleandmaleoverallwinnerslostacombined87
poundsand36.5inches."Whenyoucommittoa12‐weekprogram,it'stheperfectlengthoftimetoexplorehowtheebbsandflows
ofyourlifeaffectyourtraining,"Reamesexplains."Soyoucanexplorehowtomaintainahealthylifestyleandexcelforthelong
term."
Eachplanintegratesavarietyofdifferentworkoutsdesignedtomeetyourgoals,whetherthat'sgettingleaner,strongerorjust
healthier.Nomatterwhichplanisrightforyou;you'llwalkawaywithabetterknowledgeofcardioroutines(whichmightvary
betweenbootcampsessionsandtreadmillsprints)andstrength‐trainingmethods(likecircuitsandsupersets)."Anyonewho
followsoneofthese12‐weekplansisgoingtocomeoutwithastrongmentalmomentumthatwillhelpsustaintheir
transformation,"Reamessays.
THEREASONFORMENUS
There'sanoldsayingamongfitnessexperts;youcan'tout‐trainabaddiet.That'swhyeachplanincludesweeklymenustohelp
guideyoutowardthebestchoicespossibleonyourfitnessjourney.Eachweekhassixfulldaysofmealsandsnacks,withcalorie
countsincluded,sothatyoucanadjusttheportionsizebasedonyourdailycaloriegoal.Weencourageyoutorelaxtherulesabit
ononedayoftheweekofyourchoosing.(Foradailycaloriecalculator,checkoutMyFitnessPal.com.)
"Thisisaneducationineating,"Reamessays."Thesemealsandsnackswilleducateyou
ontheconceptofawell‐balancedmeal—havingaprotein,agoodcarbohydrate,agood
sourceoffatandlotsoffiber—thatmaximizesfullnessandnutritionalvalue."
Followthemenustotheletterorusethemealsandsnacksashelpfulexamplestoplan
yourownweeklydiet. THEBESTWAYSTOSTAYMOTIVATED
Firstoff,findapartnertohelpyouonyourfitnessjourney.Multiplestudieshaveshown
thathavingabuddy,acheerleaderoratrainercanbekeytostickingwithaworkout
program.Thebiggestquestioniswhichdoyouneed?
"Askyourselfifyou'reaself‐motivator.Iftheanswerisyes,youmightjustneed
acheerleader,"Reamessays."Butiftheanswerisno,thenaskyourselfifyou
justneedthemotivationofknowingabuddyiswaitingforyouatthegymorif
youneedtheaccountabilityofatrainer."Eitherway,Reamessuggeststhat
anyonestartinga12‐weekprogramshouldcheckinwithafitnessprofessional
tomakesuretheyarestartingoffontherightfoot."Professionalguidanceis
alwaysinvaluableandworththemoney."
Hisothermajormotivationtip:Takeitonedayandonemealatatime."Know
thatevenifyougetofftrackforonedayortwoweeks,youhaven'tfailed,"
Reamesexplains."Don'teventhinkofitasgettingoff
track,it'sjustanaturalebb."
THELASTWORD
Reamesemphasizes:"Attheendoftheday,whatwe'vegivenyouinyour12‐WeekPersonal
TransformationPlanisaroadmapforabetterlifestylethroughfitnessandpropernutrition.Ifyoufollowit
andabsorbit,you'llcomeawaywiththemostimportantskillofall:Weightcontrol.Weightlossis
temporary;theHolyGrailisweightcontrol."
TheFitnessFadsHallofShame
Tocelebrateour50thAnniversary–and50yearsofrealresults–wetrackeddownthemostoutlandishtrendsfromthe
20thand21stcenturiesforyourenjoyment.
THIGHMASTER
BORN:1980s
SuzanneSomersisstillthefaceofthisfranchisefromthebrainofJoshuaReynolds,theman
whoalsobroughtthemoodringintotheworld.For25years,Somershasinsistedthatyou
cangetperfectinnerthighsbyputtingthisbrightneontoolbetweenyourkneesfora
squeeze.
SUCCESSORFAILURE?Youcanstillpurchaseone.
THE BELT MASSAGER
BORN:1920s
Thisdeviceclaimeditcouldeliminatefatbyshakingitfreewithavibratingbeltthatwentaroundyourwaist.Shockingly,itdidn't
work,butthatdidn'tstopthemachinefrombeingpopularformorethanhalfacentury.
SUCCESSORFAILURE?Thesearedefinitelya"vintage"itemnow.
THE FLEX BELT
BORN:1980s
Can'tshakeitfree?Thenshockitoff—that'sthemessageofTheFlexBelt.Itclaimstohelpyougettoned
bysendingamildelectronicshocktothenervesinyourabsthatcausethemtocontractandrelax.
Apparentlyyoucanseechangesinjustafewweeks!Thoughthatisprobablybecausethebeltalso
comeswithadietandexerciseplanthatsuggestsloweringyourcalorieintaketo1400–1800calories.
SUCCESSORFAILURE?Itisstillavailable.Thatisall.
DYNA-BAND
BORN:Mid‐1990s
Themulticoloredrubberbandsappearedduringtheneon‐fascinatedyearsofyore,pitchedasa
simple,portablesystemfortoningandfirmingyourbody.Watchoutforthesnapback,though!
SUCCESSORFAILURE?Youwon'tgetagreatworkout,butthesearegreatforstretching.
REEBOK SLIDE
BORN:Mid‐1990s
OlympicfigureskaterNancyKerrigananddecathleteDaveJohnsonendorsedthisproductthatmimickedaspeedskater'spush
fromsidetoside.It’sfunina"whatamIdoing?"typeofway.
SUCCESSORFAILURE?Luckyforyoutheyarestillavailable.
KNIFE AND FORK LIFT
BORN:2009
CommunicationsmavenTomMaddenlikedtoeat.Whynotcombinedoingwhathe
lovedtodowithworkingout,hethought,whichledtothedevelopmentofthis1.5‐
poundcombinationdumbbell/forkorknife.
SUCCESSORFAILURE?TheyarecurrentlysoldoutonthewebsiteandMaddenis
"seekinginvestors."
IGALLOP
BORN:2006
Whenwethinkofgreatabs,wethinkofhorseriding.(What,youdon't?)TheiGallopclaimedthatitmimickedthemotionofsitting
ontopofahorse,whichapparentlyworkstheabslikenootherworkout.
SUCCESSORFAILURE?Youcanstillpurchaseone,butwhy?
FREE FLEXOR
BORN:2011
ThisShakeWeightknockoffclaimedasuper‐sickworkoutinjust10minutes,
thankstosomethingcalled"circularstrengthtechnology"andproclaimeditself
"theworld'sfirstflexingdumbbell."Therealitywasclosertoabig,wobblypackof
lies.
SUCCESSORFAILURE?Fail.ItwasessentiallyDOA.
THE GAZELLE
BORN:Mid‐1990s
Ex‐bodybuilderTonyLittledevelopedtheGazelleafteracaraccidentlefthimneedingawaytoworkoutwithlimitedstressonhis
joints.Theelliptical‐likedevicebrieflycaughton,thanksinparttoLittle'sdevotiontomanicinfomercials,withsalesofmorethan
60,000onNewYear'sEvein1997.
SUCCESSORFAILURE?Amazon.comstillofferstheGazelle,butitalsooffersaninflatablepartysheep.Doyouwanteither?
TRIM TWIST
BORN:1960s
Standonasmallplasticormetalplatformandtwist,twist,twisttoyourheart'scontent.Sure,you'llburnafewcalorieswiththe
effort,butyou'lllookridiculousdoingso.Also,isaball‐bearing‐loadedpieceofplasticormetalreallynecessaryforthismotion?
SUCCESSORFAILURE?Failed.Areyousurprised?
BIG WHEEL SKATES
BORN:1990s
Thethinkingwassomethingalongthelinesofbiggerwheelswouldmakeaharderworkoutforyour
averageinlineskater.Thesciencewasevenlessclear.Needlesstosay,thesedidnotcatchon,buttheyare
stillavailable.
SUCCESSORFAILURE?Youcanstillbuyapair.
THE ABDOMENIZER
BORN:1984
CanadianchiropractorDennisColonellosawanopportunitytohardenabsaroundtheglobe(read:getrichquick)andproduced
thispieceofplasticthatwassupposedtohelpyou"rockyourway"toawesomeabs.Itwouldgoontosellaremarkable3million
deviceswhileproducingnexttonothingintermsofresults.
SUCCESSORFAILURE?Spectacularfail.FromaWiredreview:"AsymbolforTVshoppingchannelseverywhere,acheaplymade,
overpricedwidgetthatisdestinedtobeunpacked,triedexactlyonce,andconsignedtothebasement."
SKECHERS SHAPE-UPS
BORN:Basedonacompany'spressrelease,thesecameintobeingin2009
Theserocker‐bottomedsneakersclaimedtohelpyoutoneupyourbuttocks,legsandabdominalsjustbywalkinginthem.Onead
claimed,"Getinshapewithoutsettingfootinagym."TheFTCwentafterthecompanywhenitlearnedthatthehusbandofa
Skechersexecutiveconductedtheclinicalstudiesbehindthefitnessclaims.
SUCCESSORFAILURE?Skechersagreedtopay$40milliontosettlethecharges.
10WinterHealthMythsBusted
Wanttocozyuptobetterhealththiswinter?Health.comdebunkssomeofthemostcommoncold‐weatherhealthymyths.
SomewinterwisdomisaboutasfactualasFrostytheSnowman.Problemis,thesefictionsdon'tjustgiveyouthewarmand
fuzzies—theycanpackonthepounds,stuffupyournose,andevenincreaseyourriskofcancer.Thisseason,don'tletthesewinter
healthmythsgetthebestofyou.
MYTH: COLD AIR CAN MAKE YOU SICK
Despitebeingcalledthecommon"cold,"lowertemperaturesalonewon'tmakeyousick.Infact,theexactoppositeistrue."Cells
thatfightinfectioninthebodyactuallyincreaseifyougooutintothecold,"saysRachelC.Vreeman,M.D.,co‐authorofDon't
SwallowYourGum!Myths,Half‐Truths,andOutrightLiesAboutYourBodyandHealth.It'syourbody'swayofcombatingthestress
offreezingtemps.Plus,accordingtotheNationalInstituteofAllergyandInfectiousDiseases,coldvirusesgrowbestatabout91
degrees;ifyou'reoutsideinthecold,yournostrilsaresurelycolderthanthat.
MYTH: YOU SHOULDN'T
EXERCISE IN THE COLD
Getreadytocrawloutfromunderyourcomforterandrunintothegreat(andyes,cold)
outdoors.AccordingtoresearchpublishedinMedicine&ScienceinSportsandExercise,incold
temperatures,racetimesareactuallyfaster—andquickerpacesburnmorecaloriesinless
time.Plus,thatharder,fasterworkoutcanspikeyourendorphinlevels—which,accordingtoa
reviewinEnvironmentalScienceandTechnology,arealreadyincreasedjustbyyoubeingoutside.
MYTH: ALLERGIES GO AWAY IN THE WINTER
Allergiesmightbetherealsourcebehindyourstuffynoseandscratchythroatthisseason.AccordingtotheAsthmaandAllergy
FoundationofAmerica,oneinfivepeoplesufferfromindoor/outdoorallergies,andtheindoorvarietycanactuallybeworseinthe
winter.Petsdon'tspendasmuchtimeoutdoors,shutwindowssealinpoor‐qualityair,andmanymoldseventhriveinthewinter,
Vreemansays.Ifyoursymptomslastlongerthan10daysoreaseupaftertakinganantihistamine,itmightbetimetovisitan
allergist.
MYTH: YOU DON'T NEED SUNSCREEN IN THE WINTER
Forgetbathingsuits.Departmentstoresshouldstocksunscreenwiththetobogganhats.
"BecausetheEarth'ssurfaceisclosertothesunduringthewintermonths,weareactually
exposedtomoreharmfulrayswithoutevenrealizingit,"saysRobertGuida,M.D.,aboard‐
certifiedplasticsurgeoninNewYorkCity.What'smore,snowandicecanbothreflectupto
80%ofharmfulUVrayssothattheycanhittheskintwice,accordingtotheSkinCancer
Foundation.
MYTH: YOU LOSE MOST OF YOUR BODY HEAT THROUGH YOUR HEAD
Contrarytothefindingsfromone1950sArmystudy,mostofyourbodyheatdoesn'tescapethroughyournoggin,accordingto
Vreeman."Inthenow‐infamousstudy,volunteersvisitedtheArcticwiththeirheadsexposed.However,therestofthemwere
outfittedingeardesignedtoprotectagainstthecold,soit'slogicalthattheylostmostoftheirbodyheatfromtheirheads,"she
says.Ifyougooutsidewithoutgloves,you'llloseadisproportionateamountofheatthroughyourhands.
MYTH: LACK OF SUNLIGHT CAUSES WINTER DEPRESSION
Whiledarkdayscertainlydon'thelp,therearemanyotherfactorsbesidesseasonalaffectivedisorder(SAD)thatcancontributeto
winterdepression—especiallyaroundtheholidays.Busyschedules,familystressandworriesaboutholidayspendingaremore
likelytotriggerthebluesthantrueSAD,whichaffectsjust5%ofAmericans.
MYTH: WOMEN GAIN 10 POUNDS OVER THE WINTER
Betweencomfortfoods,drearydaysandcozyblankets,it'snothardtoimaginewhywomenputonwinterweight.Butitturnsout
thattheaveragewomanonlygainsoneortwopoundsoverthewinter.Still,oneNutritionReviewsstudyshowsthatweightgain
duringthesix‐weekholidayseasonaccountsfor51%ofannualweightgain.And,accordingtoresearchpublishedintheNew
EnglandJournalofMedicine,mostwomendon'tshedthatextralayerofinsulationcomespringtime,soovertheyears,theweight
canreallyaddup.
MYTH: VITAMIN C PREVENTS COLDS
OK,thismightbemoreofahalf‐myth.Meetingyour75mgrecommendeddailyallowanceofvitaminCisimportantinmaintaininga
healthyimmunesystemtopreventandevenfightoffcolds,accordingtoone2013studyfromtheUniversityofHelsinki.Other
studieshaveshownthattakingalargedoseofvitaminCatthefirstsignofsnifflesmayhelpshortenthelengthandreducethe
severityofacold.
MYTH: COLD TEMPS CAUSE HAIR LOSS
Chillyweathermightactuallyhelpyouholdontoyourhair.InoneUniversityHospitalofZurichstudy,researchersfollowed823
womenforsixyearsandfoundthattheylostthemosthairinthesummerandtheleastinthewinter.Itmightbeevolutionary—just
thinkhowthickyourdog'sfurgetsinthewinter.Still,dryscalpsgrowunhealthy,brittle,andbreakablehair,soifyourheadgets
itchyoncold,drydays,youmightneedtoinvestinascalp‐protectingshampoofortheseason,Vreeman
says.
MYTH: DRINKING ALCOHOL WARMS YOU UP
Alcoholmakesyoufeeltoastyontheinside,butthat'sbecauseitcausesyourbloodtorushtowardyour
rosy‐redskinandawayfromyourinternalorgans.Thatmeansyourcorebodytemperatureactuallydrops
post‐sip,Vreemansays.What'smore,alcoholactuallyimpairsyourbody'sabilitytoshiverandcreateextraheat.
RawOatmealEnergyBalls/Bars
Theseno‐bakeenergybitesareeasytomakeanddeliciousforsnacking!Madewithhealthieringredients,theseareanexcellent
replacementforthosethatenjoycookiesorsweettreats.Thisrecipeisalsoflexible,sotryexperimentingtocreateanewfavoritetreat.
INGREDIENTS:











1cupofrawoats
1teaspoonoforganicvanillaextract
1/3cupofrawagavenectarorhoney
1cupofshreddedcoconut
1/2cupofchoppedwalnuts
1/2cupofrawsunflowerseeds
1/3cupofalmondslivers
1/2cupofdriedcranberries
1/3cupoflessofflaxseed
1/2cupofchocolatechips
11/2cupsofpeanutbutteroralmondbutter
DIRECTIONS:

Mixallingredientstogetherinalargebowl.Addmorepeanutoralmondbutterifthe
mixturebecomestoodry.

Rollintoballsorflattenintobarsandplaceinanair‐tightcontainer.

Leaveinrefrigeratorforatleast20minutesbeforeserving.
SocialMediaTipSheet:
Loseweightandgetinshapewiththefree12‐weekTransformation
Planhttp://goo.gl/v0pK5q
Get12weeksoffreeworkoutsandmealplansfrom@goldsgym
http://goo.gl/v0pK5q
Checkoutthemostridiculousfitnessfadsoverthelast50years
http://goo.gl/CPUv9z
Didyoufallforanyoftheseridiculousfitnessfads?#guilty#notguilty
http://goo.gl/CPUv9z
@Health.comofferssomewinterwisdomtopreventhealthmythsfrom
gettingthebestofyouhttp://goo.gl/6Rhr6V
@Health.comshareswinterhealthmythstokeepyoufrompackingon
poundshttp://goo.gl/6Rhr6V