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.

GO Fitness Italian Village Short North Downtown Columbus Ohio Gym Refined Sugar

Health Effects of Refined Sugar


Can you survive longer on….a diet of water and refined sugar or a diet of just water?

What we are about to tell you, might shock you. That’s right, you can survive longer on water only. It may sound unbelievable, but history has shown it is true. Five sailors that were ship wrecked in 1793 found out the hard way.

With a ship full of sugar, the five sailors had access to water and sugar. They were rescued in 9 days, but were already in horrible conditions due to starvation.

Francois Magendie, a French physiologist, found the condition the sailors were in interesting. He held an experiment with canines; in which he fed them a diet of sugar. The canines did not survive. The results of the experiment were that when a steady diet is of refined sugar, is more harmful than not eating at all.

Is it possible that sugar is more detrimental then nothing at all? Yes! Refined sugar is an anti-nutrient.

When sugar cane is harvested, it is put through a refining process before it is used. The refining process removes all of the fiber, enzymes, minerals, and vitamins. The final product is void of nutrients.

In order to metabolize sugar, the body requires those nutrients that were removed when it was refined. They are then taken from your body when you consume refined sugar. So when you are enjoying a sweet snack, the sugar is removing important nutrients from you.

  • Produces a false sense of hunger because of the quick rise and fall of your blood sugar levels. This can cause you to eat more than necessary.
  • Stimulates aging, when insulin levels are always high due to consuming large amounts of sugar causing advanced glycatiom end products.
  • Deteriorates bones and teeth, by drawing calcium from your body. This can cause osteoporosis and make your teeth more susceptible to cavities.
  • When your liver runs out of room to store sugar, your body stores it as fat. This fat is deposited all over your body, including your thighs, hips, and belly.
  • Sugar can even affect brain functions, due to the lack of B-vitamin production.

That is not all sugar does to your body, when excess sugar is consumed it can cause: constipation, hormonal imbalances, depressed immune system, increased emotional instability, varicose veins, and higher chances of cancer and degenerative diseases!

How much sugar do you consume a day? The average person has 46 teaspoons every single day. That is just about 175 pounds every year.

Sugar is in just about everything you eat, just look at any label the next time you eat something. The sugar industry is very big and has found a way to put sugar in most foods. It is in spaghetti sauce, oatmeal, peanut butter, crackers, ketchup, and even healthier options!


You have a choice; you can decide what you eat and what you don’t. After reading this, you may think about sugar differently.

Everything else you consume has a caloric intake and is in some way nutritional, this is not the case with sugar. Sugar is only addicting and offers many health risks.

Be smart about your sugar intake, and you will enjoy the great benefits of a low sugar diet. To help get a jump on things, go ahead and contact us for an assessment! We will get you started on a healthy workout plan to go along with that new diet.

You can download a copy of this article Refined Sugar, The Anti-nutrient here.


If you’re looking for a new health club, you have come to the right place. With so many options for gyms, fitness centers, and health clubs, you may be overwhelmed finding the right place to become a member, but we will help you decide to join us.  Here are a few benefits of joining a smaller gym like ours.

Availability of Equipment – Because smaller gyms often have fewer members, there is more equipment available for you.  One thing I like is that there isn’t a wait.  Going in to those big gyms right before work and after work was the busiest time.  It’s pretty awesome to get in and get out when you’re in a rush too!

Health Club Pricing – Consumers often pay close to $100 per month for the big chain health clubs because they have so many amenities. But if your goal is simply to work out and get fit, a smaller gym is perfect for you. Our health club Columbus services will have a plan that fits your needs! Our plans are very affordable, starting at $29/month. Many large chains can charge hefty enrollment fees and large cancellations fees, as well as higher monthly dues. However, with us, that’s not the case at all!

Less Red Tape – Most smaller gyms come with less administrative hassles. With national chains there is often a problem with contracts or fees, such as an unexpected dues hike or inability to freeze a membership temporarily during an expected absence. Owners and staff at smaller and more independent health clubs are more likely to work on these issues with you.

These are just a few of the reasons our gym rocks! We would love to have you come be apart of this amazing family. Not only will you get fit but it is like a small community where everyone can relate to each other.  All you want is to be happier, healthier and maybe a few pants sizes smaller and we can help you with that!

We would love for you to like us on Facebook and stay connected to get daily tips, tricks and motivation!


Are you looking for some weight loss tips to get your body ready for summer? The warm weather is here and that means hitting the beach with family and friends. Of course, it also means wanting to look great in your brand new swimsuit! Try some of these quick tips and before you know it, your body will be bikini ready!

Cut Calories – Be diligent about finding ways to cut just 100 calories from what you eat every day. Some super easy ways to cut 100 calories daily are to swap regular soda for water or diet soda, trade your morning latte for coffee with low fat milk, eat steamed fresh broccoli instead of frozen broccoli in cheese sauce, eat two poached eggs instead of two fried eggs, or replace 1/2 cup of granola with 2 cups of Cheerios. These subtle changes can have a big impact on your weight loss efforts.

Watermelon and Other Fruits – This refreshing summer treat is not only delicious and practically fat free, it’s loaded with vitamins A, B, and C. The high water content, combined with a healthy amount of fiber and protein, makes watermelon a great fat burner and really aids in your weight loss efforts. Some other fruits that are great fat burners are apples, pomegranates, and grapefruit.

Eating Outside Promotes Weight Loss – Warm weather and more sunshine don’t just make for more opportunities to be active; you can also take advantage of summer days to eat less by eating outdoors. For starters, you eat less when the light is brighter. By the way, this works in the kitchen, too, so turn up that dimmer switch! You also eat more slowly when you eat outside. You look around more, you watch the birds flying by or the lizards scampering in the bushes. Simple things in the outdoor environment can slow down your eating so you actually eat less.

Longer Days Means More Exercise – Take advantage of the long summer days to fit in more exercise time. A nice long walk on the beach is a great form of exercise, and you get to work on your tan, too! Schedule a family barbeque and spend some time swimming, playing horseshoes or frisbee, or even running around playing tag with the kids. Maybe you could even hit the gym more often, and our weight loss Columbus services can help with that. Remember to have fun while you exercise!

Snack Before Mealtime – Momma always said that snacking before dinner will ruin your appetite, and she was right! Having a small snack about twenty minutes before your meal helps with weight loss because it will control your ghrelin hormones (the ones that control your appetite) so that by the time you sit down to eat, you won’t feel like eating so much. Just don’t overdo it… a good choice is a handful of walnuts or a small piece of fruit.

 Green Tea


Green tea is not only delicious and refreshing, it’s also got some amazing health benefits! These days, tea is the most widely consumed beverage in the world, second only to water. Millions of people drink tea every day and studies suggest that green tea in particular has many health benefits.

Green Tea in History

In traditional Chinese and Indian medicine, practitioners used green tea as a stimulant, as a diuretic to help rid the body of excess fluid, as an astringent to control bleeding and help heal wounds, and to improve heart health. Other traditional uses of green tea included treating gas, regulating body temperature and blood sugar, promoting digestion, and improving mental processes.

Antioxidants and Your Health

Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. Antioxidants are substances that fight free radicals, the damaging compounds in the body that change cells, damage DNA, and even cause cell death. Many scientists believe that free radicals contribute to the aging process as well as the development of many different health issues, including cancer and heart disease. So not only can green tea ward off a number of health problems, it can also help keep you young!

Weight Loss Benefits

Clinical studies suggest that green tea extract may boost metabolism and help burn fat. One study found that the combination of green tea and caffeine improved weight loss and maintenance in people who were overweight and moderately obese. Green tea, combined with diet and exercise, can really help with your weight loss efforts and your overall health, Columbus fitness centers can help, too!

Diabetes and Other Uses

Green tea has also been used to control blood sugar levels. Studies suggest that green tea may help prevent the development of type 1 diabetes and slow the progression once it has developed. In people with type 1 diabetes, their bodies make little or no insulin, which helps convert glucose or sugar into energy. Green tea may help regulate glucose in the body. Green tea can even help prevent tooth decay by killing the bacteria that causes dental plaque. Green tea may also be useful in inflammatory diseases, such as arthritis. Chemicals in green tea may also be help treat genital warts and prevent symptoms of colds and flu. Can you believe all of these great health benefits?

Why Go Green?

Why don’t other Chinese teas have similar health-giving properties? Green, oolong, and black teas all come from the leaves of the same plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases and promoting good health.