GRANT  MCHANEY /NASM-CPT



Lot's of fun group training to choose from as we hit the fall and winter seasons.  Get the benefits of personal training in a motivating, friendly atmosphere, at half the cost.
Your training routine should cyle a bit with the seasons....try something new in the winter when you ar not outside as much.
Sign-up sheets are out at the front desk in Wenatchee!!
 
If you are currently enrolled in a group trining program, let me know if you are continuing so I can block off a spot for you.
 
Also--- Looking for interest in a 11am tu/th group or buddy training: fat burning intervals and weights????
 
 
 
SHORT N SWEET! THURSDAYS  10am  OR  6pm  
Ongoing....buy 4 sessions for 80.00
One hour filled with everything you need: Heart pumping intervals, full-body strength, functional training, and core! Take everything up a notch but keep it to one short hour, 4 sweet weeks. Join in a fun group training atmosphere and get ready for Athletic activities or just to look good. This program is a fast moving, efficient combination of moves to keep you fat burning while you get all your fitness components covered. Arc trainers, rowing, quadmill, medicine balls, physio-balls, body-weight moves, cables, Dumbells and ABS ABS ABS!!!!
 
STICK WITH IT! 11am WEDNESDAYS    Ongoing …...4 sessions for 80.00
If you are lacking in consistency or need some extra motivation and help to get quality workouts in …..this group training program welcomes beginners or intermediate exercisers!!! Workout to the best of your individual ability with injury modifications and intensity variations that fit YOU!! We work on fat burning and strengthening with a full body workout using different equipment and efficient exercise progressions. Postural adjustments and corrective exercises used to prevent or improve pain. Enjoy making a few friends and extra Personal Training attention at affordable cost.
 
 
Cross-training for weight loss…. 4PM Tu/Th    November 2-23    7 sessions 140.00
Be ready for anything in this fat-burning, ultra-fun group training session! We will use functional interval training, spin bikes, and the weight room and other cardio pieces to really mix it up and challenge your body. Every session will be slightly different to keep your body responding to the workouts. This program is a fast moving, efficient combination of exercises to keep you fat burning while you get all your fitness components covered. Nutrition tracking encouraged, but not required. Set goals and Make it Happen!
 
FIT Training …...9am OR 5pm Tu/th  November 2-23     7 sessions  140.00
Time to get serious about your goals!! Accountability, consistency and variety are keys to success, why not give yourself all three? This group training program is motivating and fun. High energy intervals are mixed throughout the resistance programs to tone and burn fat!! We will hit everything: functional movements, heart rate, strength and core. Intermediate to advanced exercisers will enjoy the challenge and camaraderie from this program!
 *******You may sign-up for one day/week in the 9am group for 80.00 !!!!
 
SATURDAY OUTDOOR BOOTCAMP 9am - through the fall -FIT Training on our beautiful waterfront.
pay as you go(20.00) or sub missed program sessions with this fun change to the routine.

See you in the gym!

-Kari

Vinnie Van Wyk - NASM-CPT

Recently I had the distinct privilege to travel to Nicaragua. There, I was involved in some ministry work, including spending time with some of the local kids. In an adjacent part of the house (that also acted as the garage) were handmade iron weights, axles and wheels to be used as barbells, and a couple benches.

When they found out I am a “teacher of exercise,” they insisted on me showing them a workout. So without delay, we were warming up (mind you, we were already sweating more than I ever have due to the humidity) and on our way to a Special Forces workout designed just for them. All put forth great effort, grunting and laughing. But within 10mins, they were showing signs of fatigue. However, they wanted to keep going! After that, they killed me in beach volleyball and soccer. I guess to them, that made us even.

 
It was a fantastic opportunity. It shows fitness can do things you never imagine if you let it. There was something about taking a workout from here within Gold's and showing to third-world kids over 4,000 miles away. Empowering. They got to see a taste of here and I see how they were all without any words.

With 90 percent humidity, it was without a doubt though...the HOTTEST workout I've ever had!

I’m often asked, “How much do I need to exercise?” The ACSM, and AHA offer an easy answer to the question, along with recommendations for how to meet these guidelines.  

Basic recommendations from ACSM and AHA:

Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Tips for meeting the guidelines
With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

• Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.
• Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
• Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.
• Find a partner. Exercising with someone can be motivating, and is often the push we need to be consistent.
• Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.
• Ask your Gold’s Gym Body Guard for help.  We’re here to help, and are happy to share our resources with you. GGX Classes, Buddy Training, or Small Group Training…. These are just a few of the many options you have at our two facilities.

Most importantly, HAVE FUN…. We’re always more likely to keep doing those things we enjoy.

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) released updated physical activity guidelines in 2007. These guidelines outline exercise recommendations for healthy adults and are an update from the 1995 guidelines.

By - Grant McHaney NASM CPT (National Academy of Sports Medicine Certified Personal Trainer), CF-L1 (CrossFit Level 1 Certified), CAP (Certified Awesome Person)

Warm up: Practice getting your rhythm down with your jump rope and trying to land on your toes and quietly like the Worlds Best Ninja (WBN). There is one main rule for this workout. If you mess up or have to stop during you jump rope you have to go to the last 10. Example. You are at 48 jumps and mess up on 49 jumps. You go start jumping again at 40 jumps. Oh and it is all as FAST as you can!!! Time yourself and try it again in a couple of weeks and compare your new time to your previous one..

100 Jump Rope
10 Burpees

90 Jump Rope
9 Burpees

80 Jump Rope
8 Burpees

70 Jump Rope
7 Burpees

60 Jump Rope
6 Burpees

50 Jump Rope
5 Burpees

40 Jump Rope
4 Burpees

30 Jump Rope
3 Burpees

20 Jump Rope
2 Burpees

10 Jump Rope
1 Burpee

I challenge anyone and everyone who would like to try this to beat my personal time of 7 minutes and 24 seconds.



Whisk:                                                                

MMMmmm.....