Spring in Your step

Spring In Your Step

Spring clean your house while putting a Spring in your step!

Spring is in the air and we know what that means! It’s time for some spring cleaning! Let’s bring in the new and take out the old, including that winter body you’ve been hiding! Here are some great ways to clean out your house while shaping up for summer.

First let’s start with the kitchen!

Doing dishes can be so tedious! Try adding a squat every time you put a dirty dish in the dishwasher. Don’t have a dishwasher? No problem, do some leg kick-backs while standing at the sink.

After you have your dishes washed up, it’s time to wipe down all the cupboards. Do a calf raise up to reach the top and squat low to get that bottom cupboard door.

The last thing to do in the kitchen that will help your health is cleaning out that fridge and pantry. If it’s expired pitch it! If it’s junk food pitch it! It’s time to start over and start fresh this spring! Bring all your healthy foods to the front and keep readily available snacks like trail mix, fresh fruits, or protein bars handy for when you’re on the go.

Next, let’s tackle the bathroom!

When scrubbing those shower walls make large arm circles to really work those shoulders and back muscles. Don’t be afraid to put some elbow grease into it! Now – mopping those floors, you can engage that core to create a side twist with every motion.

Finally, cleaning up the living room.

If you have high book shelves, try using a step ladder to reach the top and take a step up and down with every swipe, this is creating your very own step aerobics machine. Vacuuming can seem like a chore to do, but try adding lunges with every step. You can also get a good chest and back workout with vacuuming as ever; pushing forward is a chest press, and bringing the vacuum back is a row.

There are plenty of ways to get a workout in just by cleaning your house. Try breaking up the load you need to carry when taking the stairs. This creates more trips up and down the stairs with a little extra weight you have to carry each time.

So turn on your favorite workout pandora station, lace up those tennis shoes, and start cleaning! Your house will look good as new and your body will thank you for the hard work you’ve put in.

After you get all your house work done, come in to the gym and checkout the classes we offer.

Vacation workouts

No Vacation For Your Fitness Goals

As we all know, it’s easy to put on a couple extra pounds while we are on a staycation or a vacation. Getting quick workouts in while out of town can help keep those un-wanted gains away. This will also help to increase the endorphins we get from working out.

Not all gyms are created equal, especially hotel ones. So, what can you do to help burn extra calories in a short period of time, using just body weight? Well, seeing as how smartphones have taken over the world, we all have a timer or stopwatch to help take us on a short metabolic journey.

If you have 30 minutes or less to spare, then adding a quick workout to your day may just be the boost you need to help keep you motivated on your fitness journeys!

Just follow this information, that’s all you will need to complete this “Vacation Burn”:

  • Body weight (that’s all you need for this workout)
  • Stopwatch/smartphone
    • Perform each exercise for 30 seconds, followed by a 30 second rest.Count the number of reps you complete and after each exercise, write it down.
    • Once all exercises are completed, take a 60-90 second rest.
    • After your rest period is over you will complete all six exercises back to back, adding 1 rep each round. Take a 60-90 second rest per round, complete 3 rounds.
    • Your goal is to complete all three rounds, plus the initial round in 30 minutes or less.

Here are your exercises:

  • Jump squat
  • Lunge left leg
  • Lunge right leg
  • Burpee
  • Push-ups
  • Jumping Jacks

As an example, if you did 15 jump squats during the 30 second round, you would do 16 jump squats in round 1, 17 jump squats in round 2, and 18 jump squats in round 3.

There you have it! Your “Vacation burn without the sun”. From all of us at GO: Fitness, enjoy a happy, healthy, and amazingly fit vacation and thank you for letting us be a part of your fitness experience!

If you want to try our gym out here is a 10 day free trial.

Pelotonia Team

GET INVOLVED IN OUR PELOTONIA TEAM!

We want to help as many members be part of this great event as possible! We love to ride in this event because 100% of the money raised goes to cancer research!

When you join the GO: Fitness Pelotonia team, you will get:

  • Training protocol
  • Help with fundraising
  • Awesome jersey
  • Fun

Remember, all donations go to a worthy cause!

If you want to be part of our 2017 Pelotonia Team, email us today!

EMAIL:info@gofitnessiv.com

Planning

Planning Is Everything

IF YOU WANT TO ACCOMPLISH SOMETHING, PLANNING IS EVERYTHING

If you are thinking about taking a trip with friends, wanting to live a healthier life, or lose a few pounds — all of those are great goals. Without creating a plan to follow through with them, it is very unlikely you will actually go on that trip or live a healthier life!

ORGANIZE THOUGHTS

By creating a plan you can organize your thoughts. That can help force you to recognize any issues that you’ll need to deal with, allowing yourself to figure out how to overcome them.

ACTIONS

You are also planning your actions. This could be actions such as meal prepping for the week, or saving enough money in the next month to put down a security deposit on that beach house.

Planning your actions will help you keep on track for your goals, as well as saving you time and money.

TIME SAVING

This may be the biggest benefit to planning. It cuts down on procrastination by having an organized schedule.

LESS EXPENSIVE

It will also help you cut costs, because you have a plan in place and will not be jumping around from idea to idea trying to decide how to go forward.

So, to be successful in whatever your goals are, create a plan and stick to it!

-Coach Lindsey

Plans are nothing; planning is everything

– Dwight D. Eisenhower

PS. Remember, if you have any questions about how I, or another Coach, can help you make a plan contact us!

Partner Exercises

FEBRUARY FRIENDS TRAIN FREE, LEARN SOME PARTNER EXERCISES

It’s a great time to be a part of GO: Fitness when you can bring your friends in and have them train with you for free. Watch Coach Savanna video as she shares some awesome partner exercises with you.

If you have any questions, stop by the front desk!

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