Body Pump Weights

Some of you may have tried to come to Body Pump this morning and were turned away because a set of weights was missing and there was not enough equipment for everyone.

We would like to be the first to say we are sorry this had to happen. Gold's Gym in Toccoa is just now launching Pump, and those weights have belonged to them since Body Pump was launched at any of our gyms.

We are working to order new weights immediately, and they will be arriving quickly. We pride ourselves on having enough equipment for everyone, and we're here to serve you, our clients. This will always be our number one goal.

Until the new weights come in, our GFM will be working on a temporary solution for the time being.

Please be patient with us, we are working to solve this issue as quickly as possible.

If you have any questions, please speak with our GFM or manager, Rob Harrell.

Thank you again for your cooperation. Look for great things out of Body Pump come January!

A Full Plate of Fitness

Happy Thanksgiving, everyone! It's only a day away! Thanksgiving makes us think of two things, food and Black Friday.

Black Friday.

It's enough to make us shiver. The long lines, the crowds of people, the empty sale racks.

We have a different way we like to spend the Friday after Thanksgiving. Nationally, Gold's Gym opens up their doors and allows anyone, member or not, to come to their local Gold's and exercise for free that day.

We'll be participating, and would love to see each and every one of you bring your friends and families in for the day. We'll have our 2 hour spin class going on, with a chance to win a free monthlong membership. Our treadmills will be going, the weights will be pumping and the gym buzzing with energy.

Check out Gold's Gym Corporate website for more details: A plate full of fitness

So skip the mall, and burn off all those calories from the big holiday with us. See you there!

Motivational Quotes

Like I said last week, the holiday are coming. 

Quick.

Everyone goes into that holiday party with the best of intentions, but end up failing miserably. After two pieces of cake, way too many mini meatballs and a heavy serving of artichoke dip, the calories have multiplied before your eyes, or, ahem, your waistline.

Here's a few motivational quotes for you to remember as the holiday temptations get closer and closer.

1. "Nothing tastes as good as being thin will feel." - Anonymous 

2. "Yesterday you said tomorrow." - Nike 

3. "The good Lord gave you a body that can stand most anything. It's your mind you have to convince." - Vince Lombardi

4. "Eat for the Body you want, not the body you have." - Anonymous

5. "No matter how slow you go, you are still lapping everyone on the couch." - Anonymous

6. "You will never know your limits until you push yourself to them." - Anonymous

7. "If you went running when you first started thinking about it, you'd already be back by now." - Nike

8. "It took more than a day to put it on. It will take more than day to take it off." - Anonymous

9. "Those who are quite satisfied sit still and do nothing; those are are not quite satisfied are the sole benefactors of the world." - Walter Savage Landor

And finally, a classic:

10. "Just do it." - Nike 

Thanksgiving

It's on the way.

Yes, I am talking about Thanksgiving. Bring on the turkey, mac and cheese, cranberry sauce and food induced coma.

But, it's a holiday so all the calories, fat and sugar I consume doesn't count, right?

Wrong.

According to the New York Times, weight gained during the holidays is almost never lost. Can we get a YIKES?!

Thankfully for you, we've created a solution to this problem.

Friday, November 15th we'll be having a 2 hour spin class to burn off all those calories from the day before. All three of our spin instructors will be in class to keep things fresh as well as motivating and energetic.

The catch-- you can't get off your bike. You have to stay on the whole time.

The reward-- stay on for two hours and you'll get a one month membership for free.

The best news-- Friday after Thanksgiving is Free Workout Friday. That means Gold's Gym is opening our doors to the public. Membership or not, anyone can come workout for free. So bring your friends and family in town for the holidays to the class with you for free.

Class will be from 9:15-11:15, so come ready to work and bring lots of water.

We hope to see you there.

5 Tips For a Healthy Halloween

Remember when we were ten and halloween came around? We had planned our costumes for weeks and we were already hyped up on sugar from school parties by the time trick or treating came around. We'd rush home after terrorizing the neighborhood and dump all of our candy out on the living room floor. Then we'd start making piles and eating as we went. Before we knew it, we had eaten ourselves into a sugar coma and we were asleep on the couch. Mom or Dad would get us to bed and we'd wake up the next morning ready to eat candy for breakfast.

Yep, those were the days. The days when you could eat whatever you wanted and it didn't matter. The days when you didn't have to worry about fitting into your new work dress or burning off those 12308509485458 snickers for hours on the treadmill.

Nowadays, we're all getting older and more health conscious. Sure we all want to relive those fun memories of Halloween, but maybe with out the sugar hangover and obligatory trip to the dentist.

Here's a few tips to help you have a fun, safe and healthy halloween

1. Work Out Early- You know there's a party going on tonight or the kids are going to want to trick or treat the second darkness falls, so don't let time get away from you. Get into the gym or go for your run early in afternoon or at lunch time. Working out will give you a boost of energy to get through the night anyways, or at least burn some calories ahead of time.

2. Eat A Meal- Getting a hearty meal before you head out for the evening will prevent snacking during Trick or Treating or during a party.

3. Skip The Punch- We all know as we get older Halloween centers more and more around drinking than candy. If you're out at a party, for go the the punch and grab your usual beer, wine or mixed drink. There are a lot of hidden calories in punch. You'll also have a better idea of how many calories you've actually consumed. Think: Punch = Sugar, Sugar and more Sugar. You and your dentist will thank you later.

4. Skip The Car- If you're taking the little ones trick or treating, resist the urge to drive the car around the hilly or large neighborhood. Walking will give you and the kids extra exercise-- that can't ever hurt!

5. Don't Deprive Yourself- If you want that Twix Bar, go ahead and eat it. It's okay to treat yourself. Just remember, everything in moderation. You'll be happy the next morning when your stomach isn't aching from too much chocolate.

What are you doing for Halloween?

Zumba Gold

Are you a baby boomer? Are you new to working out and the fitness lifestyle? Are you recovering from an injury? Do you have joint issues?

Yes? Well we have the solution for you!

Our GGX program will now be offering Zumba Gold on Mondays at 9:20 am and Fridays at 10:30 am.

What is Zumba Gold?

Zumba Gold is a low impact/low cardio version of everyone's favorite cardio dance party, Zumba.
Geared towards the older active participant or the beginner, Zumba Gold features upbeat music with moves that do not strain the heart, lungs or joints as much as regular Zumba would.

The best thing about Zumba Gold is ANYONE can do it! This class is a great opportunity for those older members to get a workout at their pace. It's also a great opportunity for college students and adults alike to "get their feet wet" to the fun and exciting moves of Zumba. Members recovering from an injury will find the low impact nature of Zumba Gold will give them the workout they want, without the pain of high impact on their joints.

Still not sold? Hear it straight from Zumba themselves:

Zumba Gold^® – Zumba Gold targets the largest growing segment of the population: baby boomers. It takes the Zumba formula and modifies the moves and pacing to suit the needs of the active older participant, as well as those just starting their journey to a fit and healthy lifestyle. What stays the same are all the elements the Zumba Fitness-Party is known for: the zesty Latin music, like salsa, merengue, cumbia and reggaeton; the exhilarating, easy-to-follow moves; and the invigorating, party-like atmosphere. Active older adults want camaraderie, excitement and fitness as a regular part of their weekly schedule. Zumba Gold is the perfect fit. It’s a dance-fitness class that feels friendly, and most of all, fun.


Come join our new instructor, Annie Spencer, this Friday at 10:30 am to try it for yourself! We promise you won't be disappointed!

Taken Zumba Gold before? Thinking of taking the class? We want to hear about it!

A successful launch!

Check out the pictures from the Body Pump Launch last week! 

Our instructors did a fabulous job and our members loved the new music and choreography! 

Look forward to more exciting events from our Gold's Gym Group Exercise program! 

Kelley shows us her perfect Squat Form!

Hannah is all smiles!

Lee, our only male BP instructor

Free refreshments for after the work out 

Upright rows! 

View from the back of the class

BODYPUMP 79 LAUNCH

Our Body Pumpers are up to it again!

The Body Pump 79 launch will take place on Monday, Oct. 4. We will have two classes, one at 5:30 pm and one at 7 pm. The next morning we will have several of our instructors at it again teaching the new release at 9:15 am.

When we launch a new release at Gold’s, we do it in style. Getting new music and choreography is an exciting time, and we always do it right. Be on the lookout for snazzy dressed instructors, balloons, refreshments and much more.

Body Pump 79 offers new, upbeat music to blast home an amazing work out. The releases are getting harder and harder, and this one is guaranteed to make you sweat. Look out for killer lunge and shoulder tracks! 

Our instructors have been prepping for weeks to get ready for this event, and I promise you won’t be disappointed. The launch is a great way to meet and experience all of our amazing Body Pump instructors. There will be instructors walking around to check your form, so this is a great opportunity to get some constructive feedback.

Our instructors will be teaching Body Pump 79 for two weeks, so if you miss the launch, make sure to get in to class soon and experience the new stuff.

There are a few signup sheets in the GGX room on the table, so make sure you sign up for a class because slots fill up quickly!

The best part? Our instructors will be giving away free prizes to people in class, so make sure to grab a number on the way in!

Hope to see you all there. This is a Body Pump class you don’t want to miss!

My Plate

Let's face it. You can work out and work out and work out and still not see a single result.

The answer to your problem is most likely: Your Diet.

Yes, you think you're eating healthy and controlling your portions, but are you really?

The solution to your problem is My Plate. It's an online calorie and exercise counter. Enter everything you've consumed or everything you've worked out in a day, and see how many calories you're ACTUALLY consuming or burning.

My Plate is a great way to track calories at restaurants, fast food places and when you are cooking. There are thousands of nutritional facts from virtually any chain restaurant you can imagine.

Something that surprised me? Sushi is actually loaded with calories, and a lot less healthy than I had thought. 

By seeing everything you're putting in your body, you get a great idea of where you stand in accomplishing your fitness goals. 

Try My Plate this week and look for a difference. You may just surprise yourself! 

Body Pump

Body Pump Rocks...Literally

Who can actually say they 100% love working out everyday? Not too many people. Okay, well maybe there are a select few, body builders and figure competitors, but that's a very small majority. 


Most of go to the gym because we have to. Sure, most of us love exercising, but sometimes it can get a little mundane. There are only so many crunches and bench presses you can do before it gets old. 


At Gold's of Clemson, we have a cure to the mundane work out blues that tend to occur from time to time. The solution to our problem? BODY PUMP.


Some of you may be familiar with Body Pump, but for those of you that aren't, Body Pump is THE original barbell class. It's an hour workout that uses upbeat and inspiring music to get you through an intense workout. Using a barbell, a top notch instructor will take you through an hour workout that will work every major muscle group. The music ranges from rock to techno and country to hits. Whatever music you're into, Body Pump is guaranteed to have something you'll love. 


Some of you out there, particularly women, may be saying, "Ya right, I'm not trying to lift weights and get big." Think again. Body Pump uses low weight and high repetitions to get cardio training in with strength training. Your heart will be racing as you push it to the limit in several of the tracks. The low weight, high rep combination will result in cutting down fat and toning your overall body. 


On the other side of things, some of you may be thinking, "Low weight, ya right! I'm benching more than some humans weigh." I challenge you to get into Body Pump just once and make it through. The class works your muscles in ways that machines cannot, and definitely uses many more muscle fibers than working out on a machine will use. 


For those of you still not sold, you should know Body Pump can burn up to 600 per class. If that's not motivation to get in and try the class, I don't know what is.


We offer Body Pump classes Tuesday and Thursday mornings at 9:15 and Monday and Wednesday nights at 6. Click here to see the entire Group Exercise schedule. 


Our instructors are friendly, helpful and AWESOME at what they do. They're welcome to help newbies in the class and will definitely challenge you to push yourself to your limit, and then some.


Check out this photo of a Body Pump class at our gym. It's not uncommon for us to have 30 people in a class. Talk about energy and motivation! 

Body Pump is a Les Mills program. For those of you that don't know, Les Mills is a power-house in the fitness industry and has instructors all over the world. Check out their website to learn more about Body Pump and their other programs.

My challenge to you:

Break out of the comfort zone, switch it up and try Body Pump this week. I promise you won't be disappointed.

Welcome Home!

Ever think about the gym or your work-out after you've left the gym for the day?
Yep--that's us too.

We've created a blog as a space for you to learn more about fitness, Gold's Gym of Clemson, our trainers and staff and cutting edge fitness and nutrition tips. We're here to provide you with more than just a space to exercise.

We'll be updating weekly, so stop by often and see what we're up to.
Remember: You're Stronger With Us.