simplebooklet thumbnail

$100,000 Gold's Gym Challenge

of 0
2 17
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Welce to Tansformation 2017
Congratulations on your decision to embark on an incredible 12-week journey for both your mind and body.
While your success in this program is dependent on your personal level of commitment, we promise to pro-
vide you with the tools, necessary to undergo amazing changes. Please keep in mind that the transformation
program is not a ‘magic pill.’ It’s a program that requires your understanding of the information we provide
and your whole hearted commitment to it. When the 12 weeks are over, you may be feeling and looking better
than you have in years! Most importantly, we hope this program teaches you a new way of living. It’s not
meant to end after 12 weeks. True success for us comes from knowing that you will continue to live with the
healthy exercise and nutrition habits formed during the program.
Take a look at some testimonials from other Gold’s Gym Challenge participants.
“There were times when I slipped up, got lazy and made bad
decisions. However, through the support of the Gold’s Gym
sta, I never felt judged and in turn, never judged myself.
Mistakes and slip ups are natural parts of life. They are what
you learn from and they are not a big deal as long as you are
determined and prepared to stay the course.
I started this challenge in a bit of denial that soon turned to
dislike for myself with the help of those judgmental before
pictures. Thanks to the 2016 Gold’s Gym Challenge I have ac-
quired the tools and attitude needed to be happy and proud
of myself. The challenge is not over for me, it was simply a
starting point for a future I can be proud of.”
– Kelly Stable, 2nd Place Winner
“This challenge was both very physically and emotionally
challenging, Previous to entering the challenge i had already
lost about 100 pounds and was starting to slow down and get
lazy, then Tom, a trainer at the gym told me about the chal-
lenge. At rst I was skeptical but then last minute i gured it
would give me a reason to keep going. Last day to sign up
came around and I decided I would do it and I am glad that
I did, the challenge gave me that extra motivation I needed
and knowing the fact that there was measurements to show
the actual results made me push hard because there was no
fooling anybody it would be on paper. The challenge overall
was a good experience and it was a very good way to keep
myself on track and all the gym sta was very motivating
and helpful..
– Greg Lammond, 2nd Place Winner
“Since joining the challenge, I have completely changed my
eating and exercise habits. I’m being much more careful
about what and how much I eat, and going to the gym to do
cardio almost every morning at 6:00 am, while continuing to
work with John on strength training. Now I don’t feel right if I
eat the wrong foods, or don’t get my cardio in the morning. My
husband has noticed huge dierences in my appearance and
energy level. I’m going to have to buy smaller clothes! The
challenge provided the extra motivation I needed to change
my lifestyle, and get back to my ideal weight.
– Janice Williams
“I thought the challenge would be a perfect way for me to
commit to getting in shape and the results were above my
expectations. Not only did I slim down and gain muscle
strength; I gained an extended family at Gold’s Gym Bridge-
water. My motivation to eat healthier and be in the best
shape of my life is back and I feel great.
My take away from the 2016 Challenge is that the formula
to tness, like the Jack LaLanne quote, is timeless; commit-
ment to exercise plus good nutrition plus believing in you
equal success.
– Kathy Carbone
“You don’t look like you need to lose any weight.” Perhaps.
But even we have a few pounds in selective places we would
like to lose. Even we need to lose more weight than just the
aected areas would require. So that was the rst focus
point. My diet was improved, getting more protein, more
hydration, cutting back some carbs, and reducing sodium
intake. And carefully avoiding junk food, bad snacks, and
many other temptations.
The second focus point was muscle tone. I did weight training
4 days a week, concentrating on the major muscle groups,
alternating days with running for up to an hour. There were a
lot of extra ABS sessions, and numerous two-a-day session
days to help make progress.
So for those of us who have less raw material to work with,
we can’t compete by shedding lots of pounds. But we can
compete nonetheless, if we have just as much heart. And
there has been overall progress, whether or not it’s apparent
in the pictures.
– Paul Dackow
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
“I always wondered why so many older women are overweight
and now, I know. During the past ve years, the physical chang-
es I’ve experienced associated with aging not only resulted in
unexpected weight gains, but weight gains in areas of my body
which had never been a problem for me before.
The Gold’s Gym Family provided the foundation for my suc-
cess. All of the Challenge Participants and our Gold’s Gym Sta
have been so enthusiastic, supportive and just plain wonderful,
throughout. The special events, internet posts and classes cre-
ated for us added to the fun of the Challenge, helped the weeks
pass more quickly and kept everyone on track. When I learned
during my nal check-in that I my body fat had dropped almost
11%, it brought tears to my eyes and the sta was sincerely as
excited as I was to hear those results. During the past three
months, I made some wonderful new friends and feel connected
to the gym in a way I didn’t before the Challenge began; I want
to thank everyone, both Sta and Challengers, for being there for
me and for each other during the past 12 weeks.”
Bonnie Snider, 1st Place Female
2016 Bidgewater nners
“Today I stand proud. I’ve successfully completed my
second consecutive year participating in the Gold’s Gym 12
Week Body Transformation. It felt amazing this year to once
again step up to the plate and answer the challenge.
To successfully “ride the waves” and get through this
journey, I’ve found that consistency is key. The rst 6-8
weeks were especially trying at times as you don’t often
see results immediately. It takes time. Rather than get
discouraged if I didn’t see changes quickly, this year I set
smaller goals. Little by little, I found myself getting “back to
form” and once I started seeing changes, it just motivated
me even more. Much like last year, this competition really
taught me a lot about myself.
Human-beings are quite resilient. If you fall o your bike,
get back on and try again! I fell o my bike last year, how-
ever, this year I’m still riding and this time I don’t plan on
falling o again!”
– George Rodenbaugh, 1st Place Male
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
1. What is the 12-Week Transformation all about?
Transformation 2014 is the program that can turn
things around for you. We will assure that this pro-
gram will deliver life altering changes for you, but it’s
not a ‘magic pill.’ The single most important factor to
seeing results has to come from YOU. There are two
components to seeing success: 1. Commitment to
a regular exercise program; and 2. Commitment to a
nutrition plan. Properly combined, these two ele-
ments have the potential to bring changes you never
thought possible on a personal level. Again, howev-
er, you must commit yourself fully. Your level of suc-
cess is directly related to your level of commitment.
This is a contest for current Gold’s Gym Bridgewater
members based on overall change.
2. What are the categories for participation?
There are 2 categories of participation for our local
Overall Female Winner
Overall Male Winner
What are the categories for the National Challenge?
Female/ Male 18 to 29
Female/ Male 30 to 39
Female/ Male 40 to 49
Female/ Male 50 to 59
Female/ Male 60 +
3. May I participate if I am under 18?
Yes, minors under the age of 18 may participate in
the program. However, anyone under 18 will not be
subject to judging or eligible for prize awards. Paren-
tal consent is required.
4. What happens at my initial Challenge appointment?
At your starting appointment, we will take a ‘before’
assessment of you. This includes photos, body mea-
surements of the abdomen, thigh, and arm; weight;
and a body fat assessment. This information will be
recorded as your starting data. At that time, you will
also receive your body transformation handbook.
5. What should I wear for my photos?
Primarily, the judging is based on photos. Judges
cannot compare what they cannot see, therefore we
ask that you wear the following, to ensure accurate
before and after assessments. Women: bikini or
shorts and a sports bra; Men: no shirt and shorts no
longer than mid-thigh.
* No thongs or undergarments are allowed.
6. Is a personal trainer required?
Working with a Personal Trainer is recommended,
though not required. The continued motivation,
nutritional updates, and support provided by a per-
sonal trainer will help to ensure your success in the
program. Contestants boast that they stay motivat-
ed longer, and have seen signicantly more gains
in shorter periods of time. In addition, our records
show that over HALF of the Gold’s Gym Challenge
entrants and 75% of the nalists have acquired the
guidance of a personal trainer about once a week. If
you are interested there will be a promotional price
oered UPON REQUEST during the month of January.
Everything You Need to Know
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
7. How do I keep motivated?
This is your time to commit. Unless you choose to
work with a trainer, this is a self-guided journey. Use
your book as a tool. You will receive ongoing support
through our facebook page, Gold’s Gym National
page as well as events throughout the 12 weeks.
The information provided will be eective tools for
you to achieve your goals of a better body and a
healthier lifestyle. You may choose to purchase
a personal trainer package, a 6 or 12 week ZONE
membership or an INSANITY workshop. Working
with our trainers and coaches is an excellent way to
‘recharge’ your battery and stay motivated.
8. When can I schedule my appointment to nish?
You are required to know your end date and to
schedule your appointment to nish. You can
schedule your appointment to nish the contest 1
week prior to your end date. All appointments can be
made in person at the front desk or by phone.
9. How do I nish?
A very exciting time! You will be amazed by how
good you look and feel. The ‘after’ assessment is a
repeat of the same measurements and photos taken
at the start. You should wear the same or similar
clothing that you wore in your ‘before’ shots. But
remember, it’s not over until you submit your ocial
10. An Essay?
We want to hear your feedback in the form of an
essay, detailing your emotions and personal experi-
ence with the 12- week program. This essay is due
no later than 2 days following your ‘after’ assess-
ment. Your essay should be a testimonial of your
journey, and will be read for content only. Grammar
will not be taken into account. We prefer that you
email your essay but you do have the option to turn
in a hard copy to the front desk. Email your essay
11. What does successful completion entail?
Ocial registration form completed, accompanied
by contest fee for package.
Ocial before/after measurements, and photos
scheduled and taken EXACTLY 12 weeks apart.
Submission of essay within 2 days of nal
12. Why should I participate?
Simply put, our Gold’s Gym 12 Week Transformation
program is priceless. When followed properly, it
literally creates permanent life-altering changes for
many participants. Change your body. Change your
life! What are YOU waiting for?
Everything You Need to Know
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Your Support Staff
Your Personal Training Director:
Tom Banafato
• 9 years in the health and tness industry
Certications: American Council on Exercise
Certied Personal Trainer
• University of Maryland graduate with degrees in
Exercise Science and Economics
• 2x National Physique Committee Men’s Physique Class A Champion
• 2016 NPC East Coast Championships Men’s Physique Champion
My Philosophy: “As a Men’s Physique Bodybuilder and former Division 1 athlete I
have been active in sports and sports training for over ten years. As a multi-sports
athlete, my passion and dedication for tness and nutrition helps my clients
maximize their potential.
Your Program Director and GOLD Team Captain:
Kelly Sumba
18 years in the tness industry
Certications: National Academy of Sport Medicine Certied
Personal Trainer, Les Mills Attack,
Athletic Development Coaching
AGX Force and Fusion
Specializations: functional strength training, weight management
and wellness, sports performance and youth conditioning
My Philosophy: “I got my start in 1998 with Powerhouse Gym where I managed
both the gym and aerobics program, and taught spinning for 5 years. Upon
joining Gold’s Gym in 2013, I led and transformed the GGX program as well as
took the lead role in small group training. I have a true passion and dedication in
helping my clients reach their full tness potential. I pride myself in putting a lot
of thought into customizing unique workouts while having my clients goals in
mind. With hard work and dedication, the sky's the limit. Never settle. ”
Your Nutrition Specialist & Personal Trainer:
Debbie Dalessio
• 14 years in the health and tness industry
• Certications: National Academy of Sports Medicine CPT,
American Council on Exercise CPT, American Red Cross
CPR/AED Certied
• Specializations: Certied Health Coach - Institute of Integrative
Nutrition, AAAI/ISMA Certied Sports Nutrition consultant,
TRX Suspension Training and Obstacle Course racing
• 2004 NPC Gold’s Gym Classic Middleweight Bodybuilding
My Philosophy: “I believe in functional and holistic tness, each client is
unique with special needs and desires. I design workouts according to each
client’s strengths, challenges and motivation. I enjoy seeing my clients
transform their health, live to their fullest potential and exceed their goals.
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Your Support Staff
Charlie Polanco
28 years in the health and tness industry
Specializations: strength training, weight loss
management, physique growth.
Certications: AGX Fusion and Force. CPT
Vast experience of clientèle base ranging from novice to
advanced bodybuilding
My Philosophy: “After picking up my dad's old aluminum barbell &
sand weights when I was 15, I quickly discovered how I could reshape
my body and also physically improve in the sports I played. I haven't
looked back since. In my 27 years as a personal trainer I have seen
plenty of workout and diet fads come and go. But through my years
of assisting people improve their physiques and athletic performance
the same tenet has held true. ANY tness goal can and WILL be
achieved with sound and consistent cardio and progressive
resistance exercise. Period.
Bill Kemmerer
• 22 years in the health and tness industry
• Certications: American Council of Exercise (A.C.E.),
Spartan Certied SGX Coach, Hardstyle Kettlebell Certied (HKC),
TRX Level 2, TRX Force, TRX Rip, RealRyder
• Specializations: heart rate and power based cycling performance
coaching, obstacle course race training, kettlebell training, TRX
functional training, metabolic conditioning, sport specic mobility
and strength training.
My Philosophy: “As a Cat 1 Expert level mountain bike racer, I utilize heart rate and
power in my own training and love coaching clients with those tools as it opens up
an entire new world of performance gains. Recently in the past 2 years I have
discovered a new love of Obstacle Course Racing (OCR). I have embraced this fast
growing new sport fully and now run as an Elite competitor in these races of
endurance and functional strength. It has been incredibly inspiring to train athletes
of all abilities and to run along side of them in these races.
Your Challenge Coordintor: Kristen Duska
15 years in the health and tness industry
BS in Exercise Science, MA in Health Science
Certications: National Academy of Sports Medicine CPT
Specializations: weight loss, muscular development/
conditioning, functional training, corrective exercise.
My Philosophy: “There is no greater satisfaction than helping my clients to realize
the benets and positive results that come from a healthy lifestyle and seeing
them make the steps towards those changes. In working with my clients, I strive
to inspire each person to reach their own individual potential, I love to show them
what they have inside themselves and push them into a new threshold of personal
tness. After a session, I want my clients to walk out the gym doors feeling as
though they are on top of the world. I want them to be able to walk onto the beach
in the bikini they always dreamed of wearing, to be able to squat that weight that
was deemed “impossible”, and to develop that inner drive that keeps them coming
back for more. When this happens, I’ve truly succeeded in my job.
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Personal Tainers
Matt Wells
8 years in the health and tness industry
Certications: National Academy of Sports Medicine
Certied Personal Trainer, Athletic Development Coaching
Certication, AGX Fusion and Force, PNF Stretching
Specializations: fat loss, sports performance, youth tness
My Philosophy: “My passion for health and tness stemmed from my own
personal journey of loosing 100+ pounds. Midway through my college years,
my scale tipped to an all time high of 300 lbs. It was at this moment I decided
that I needed to make a change and I embarked on my own weight loss journey.
Upon my graduation in the eld of Psychology and now 100 lbs lighter, I began
the CPT program with the National Academy of Sports Medicine. I personally
know what it takes both in the gym and out to lose weight and begin living a
healthier lifestyle. Being a personal trainer, for me, is about helping people
achieve what I achieved, to feel how I feel, and to change their lives forever. ”
Your BLACK Team Captain: John Adams
7 years in the health and tness industry
National Academy of Sports Medicine Certied
Personal Trainer
, Athletic Development Coaching Certication,
Specializations: weight loss and wellness, sports performance,
youth tness
My Philosophy: “Playing sports my whole life got me into tness at an early age. At
the beginning I only looked at it as a means of getting better in my sport. As I got
more into tness throughout high school and college I started to look to it
dierently. I believe that achieving and maintaining a high level of health and
functional ability should be among everyone’s highest priorities. Proper exercise
is a requirement for living the longest, happiest life possible and realizing your full
human potential. I create challenging workouts using progressive research and
training methods for the purpose of reaching each client’s specic needs. I believe
that exercise can be a great way to relieve stress, have fun and accomplish goals.”
Eric Pape
5 years in the tness industry
Certications: National Academy of Sports medicine,
NASM Fitness Nutrition
Specializations: fat loss, MMA conditioning, Injury rehab
My Philosophy: “After loosing 130+ lbs on my own I was addicted. Having
become friends with the sta at my rst gym I was soon oered a job. Soon after
I became a Certied Personal Trainer and quickly discovered the Joy in helping
others achieve the same results I have achieved. Having lived through such a
drastic change I can speak from experience when I work with someone. The
most important thing I have learned over the years is that there is no shortcut
for hard work. I enjoy helping people of all ages at any current tness level.”
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Words of sd fr our Tainers
Debbie’s Words: Be mindful of what you eat. Take in the
smell, texture, taste and appearance of your food. If you
are aware of your senses and enjoy every bite, you will
be less likely to over indulge. Watch what you eat if you
are engaged in any other activity as this will usually lead
to over eating.
Kellys Words: Find classes to keep you going. The
group atmosphere is a great push. It can give you the
motivation and energy when you feel you have nothing
left to give.
Johns Words: Celebrate every achievement!
Every minute extra of cardio, every extra rep, every time
you get stronger, you are making progress toward your
ultimate goal. It’s a marathon not a sprint and small
achievements is what get you to the nish line.
Toms Words: Chose the right protein sources! Consum-
ing enough protein everyday is extremely important bit
don’t lose site of the fact that quality is just as crucial. A
protein bar can be great in a pinch but will most likely not
have a very good amino acid prole which is essential to
boost recovery.
Eric’s Words: It is not 80% diet and 20% exercise. It is
100% of both. Find what works for you and give it your all.
Matt’s Words: Don’t let yourself get overwhelmed by
the task at hand! It’s easy to let the thought of a huge
weight loss, or lifting goal, or tting into a dress 6 sizes
smaller make it seem too dicult to accomplish. Keep
what you’re working towards in the back of your mind
but take it day by day. Do the best you possibly can with
your nutrition THAT DAY, and put 100% eort into your
workout THAT DAY. And before you know it, you’ll wake up
and be right where you set out to be!
Kristens Words: Always remember there will be good
days and bad regarding your training and nutrition. One
o day does NOT dene you! You’re human - mistakes,
injuries, illnesses happen. However, how you choose to
handle them is what will dene you.
Charlie’s Words: No matter the season, time of day or
level of tness; 25 lbs. is 25 lbs. It can be lost or gained.
Becoming the best you can be to yourself and those
around you begins with the rst step. I can help!
Bill’s Words: Make tness fun! Step outside your com-
fort zone and enjoy a variety of exercise methods. Don’t
get stuck doing same thing day after day. Remember if
exercise is fun, it will become part of your lifestyle.
Custer Service Captains
Your GOLD Team Captain:
Eve Kluczyke
Your BLACK Team Captain:
Derireé Snyder
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Gold’s Group Exercise (GGX), the area’s best in group exercise, oers a variety of classes that improve
strength, exibility, cardiovascular conditioning and body composition. You don’t need special skills or
training to be involved with our wide variety of group exercise classes, and schedules are available in this
manual, on the website and the front desk. All GGX classes are included with your Gold’s Gym membership.
With high energy music, great instructor leadership, and a lot of fun, the classes provide an excellent way to
burn calories and provide the cardiovascular conditioning , strengthening and stretching that leads to toning
and rming. All tness levels are welcome. Our GGX classes are for everyone!
BODYATTACK: LES MILLS™ brings you a high-en-
ergy tness class with moves that cater for total
beginners to total addicts. We combine athletic
movements like running, lunging and jumping with
strength exercises such as push-ups and squats,
burning up to 730 calories* and leaving you with a
sense of achievement.
BODYBLAST: this full body workout will ensure
you hit all muscle groups utilizing a variety of
equipment including hand held weights, steps and
BODYCOMBAT™: LES MILLS™ ultimate warrior work-
out to develop co-ordination and release stress.
Destroy calories as you learn to punch, kick, block
and strike. Get a whole body workout that targets
every muscle group.
BODYPUMP™: the original LES MILLS™ barbell class,
will sculpt, tone and strengthen your entire body,
fast!. BODYPUMP™ is one of the world’s fastest
ways to get in shape as it challenges all of your
major muscle groups while you squat, press, lift
and curl. This 60 minute workout is designed to
maximize your workout making you stronger and
tter, FAST!
CARDIO STRENGTH: cardio mix of Zumba, Cardio
Dance, Kick Boxing and Steps for warming up and
heart health.
CIZE: CIZE LIVE is professional dance for everyday
people! This isn’t one of those dance-lite workouts
where you just shue your feet to the beat. Cre-
ated by Shaun T, world famous choreographer and
tness trainer, CIZE LIVE breaks down profession-
ally choreographed routines, step by step. Before
you know it you’ll be bustin’ out hip moves to the
hottest music around.
FitBall: Utilizing the Stability Ball for strengthen-
ing our core, conditioning and cardiovascular ben-
ets, this class takes a unique and fun approach
to tness. This class will assist in balance, tone,
agility and strength for an overall tness
H.I.I.T. - a high intensity interval training in which
you give one hundred percent eort through quick,
intense bursts of exercise, followed by short active
recovery periods. H.I.I.T. combines athletic move-
ments, speed and agility training and strength
Gold’ Group Exercise
Fit BallFit Ball
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
intenSati: A challenge that will change you from
the inside out. This high cardio fusion of boxing,
dance, yoga and positive armations will leave
you sweaty, inspired and empowered.
MetCon: If you’re looking to get lean and boost
endurance, MetCon will maximize calorie burn and
increase your metabolic rate during and after your
workout. Partner drills with a mix of cardio and
SPINNING®: This class mimics and outdoor rid-
ing experiencing, combining endurance, interval,
and cadence control to increase cardiovascular
capacity. The rides will simulate varied terrain as
you tackle rolling hills, sprints, jumps, hovers and
other drills to give you a great interval workout.
This class is designed for all levels; it oers a chal-
lenging opportunity to get your heart pumping,
burn serious calories and leave you with a feeling
of accomplishment!!!
SPRINT: a 30-minute High-Intensity Interval Train-
ing (HIIT) workout using a bike. Quick and hard
training that delivers rapid results with minimum
joint impact.
STRENGTH: This class will improve muscular
stability, endurance and strength. You will be
sculpting and dening every major muscle group
through a variety of traditional strength and func-
tional movements combined.
TABATA: A high intensity interval training that
consists of 20 seconds work, 10 seconds rest.
Functional moves are put together to result in a
total body workout to deliver big results such as
improved aerobic endurance, anaerobic endur-
ance, muscular endurance and fat burning.
HATHA YOGA: This yoga class works the entire
body, stretching muscles, building foundational
strength, detoxing internal organs, and challeng-
ing the cardiovascular system. This 60 minute
class is appropriate for beginners and more expe-
rienced students alike. It is truly a complete mind-
body work-out.
XTREME- Timed intense cardio with some weights.
Max interval training at it’s best will keep your
body working at maximum capacity through the
entire workout.
YOGA STRENGTH: incorporates strength, balance,
exibility, and cardio, along with weight train-
ing intervals. A unique combination of yoga and
strength training by practicing Asanas in Hatha
Yoga. This body and mind practice caters to those
seeking to conquer the body and free the mind.
Prior yoga experience is recommended, but not
ZUMBA: an exhilarating, eective, easy to follow,
Latin inspired, calorie burning dance-tness par-
ty™ that’s moving millions towards joy and health.
Based on calorie burning interval training that
incorporates fast and slow rhythms using “red-hot
international music and contagious steps, Zumb
is downright addictive.
ZUMBA TONING: Blending body-sculpting tech-
niques and specic Zumba moves into one calo-
rie-burning, strength-training class.
Gold’ Group Exercise
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
5:40 - 6:40 am Margie
8:00-9:00 am Jane
9:00 - 10:00 am Natalia
9:00-10:00 am Tiany
10:00-11:00 am Susan
8:00 - 8:45 am Vic
8:45 - 9:30 am Vic
9:00 - 10:00 am Stacy
9:30 - 10:15 am Fei
10:15 - 11:00 am Debbie
11:15 - 12:00 pm Carol
12:00 -1:00 pm Carol
4:45 - 5:30 pm Margie
5:30 - 6:30 pm Celester
6:30 - 7:30 pm Tiany
6:30 - 7:30 pm Chris
7:30 - 8:30 pm Tiany
5:40 - 6:40 am Vic
9:00 - 10:00 am Natalia
9:00 - 10:00 am Tiany
10:00 - 11:00 am Tiany
4:30 - 5:30 pm Susan
5:30 - 6:00 pm Laurie
5:30 - 6:30 pm Vic
6:30 - 7:30 pm Vic
7:30 - 8:30 pm Nicole
Mon- Fri. 8:45-11:45am• Mon-Thur. 4:30-8:30pm
Saturday & Sunday 8:00am - 12:00pm
Monday - Thursday 5:00am - 11:00pm
Fri: 5:00am-10:00pm • Sat.& Sun. 7:00am-6:00pm
5:30 - 6:30 pm Margie
6:30 - 7:30 pm Chris
6:30 - 7:30 pm Tiany
7:30 - 8:30 pm Tiany
5:30 - 6:30 pm
6:30 - 7:30 pm Chris
7:30 - 8:30 pm Celester
4:30 - 5:30pm Susan
5:30 - 6:00pm Lauire
6:30 - 7:15 pm Carol
7:15 - 8:15 pm Carol
Gold’s Gym Bridgewater
462 Route 28 • 908.595.1111
5:30-6:30 am Denise
8:00 - 9:00 am Nancy
9:00 - 10:00 am Tiany
10:00 - 11:00 am Tiany
8:00 - 9:00 am Denise
8:00 - 9:00 am Natalia
9:00 - 10:00 am Barbara
10:00 - 11:00am Ann
5:30 - 6:30 am Meredith
8:00 - 9:00 am Pati
8:00 - 9:00 am Sydnee
9:00 - 10:00 am Natalia
10:00-11:00 am Susan
5:30 - 6:40 am Denise
5:40 - 6:40 am Bill
8:30 - 9:30 am Nancy
9:30 - 10:30 am Natalia
Fit BallFit Ball
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Integrating the use of the ballet barre,
light weights, balls and bands, focus is on form and
precision while performing small isometric movements.
Strength followed by stretching will create long, lean
muscle without bulk. Challenging, no impact workouts.
$5 registration on
a high-energy tness class with moves
that cater for total beginners to total addicts. Athletic
movements like running, lunging and jumping with
strength exercises such as push-ups and squats.
this full body workout will ensure you hit all
muscle groups utilizing a variety of equipment including
hand held weights, steps and gliders.
LES MILLS™ ultimate warrior workout to
develop co-ordination and release stress. Destroy
calories as you punch, kick, block and strike. Get a
whole body workout that targets every muscle group.
this LES MILLS™ barbell class will sculpt,
tone and strengthen your entire body. BODYPUMP™
challenges all of your major muscle groups while you
squat, press, lift and curl. Designed to maximize your
workout making you stronger and tter, FAST!
CIZE: a professional dance for everyday people! Creat
ed by Shaun T, choreographer and tness trainer, CIZE
LIVE breaks down professionally choreographed
routines, step by step. Before you know it you’ll be
bustin’ out hip moves to the hottest music around.
a fusion of dierent dances such as
Cardio dance, Zumba, hip-hop, and international folk
dance. Cardio barre, cardio kick-boxing & Steps. This
class is full of fun and energy. Enjoy music and dance
while you sweat and shake o calories.
FitBall: Utilizing the Stability Ball for strengthening our
core, conditioning and cardiovascular benets, this
class will assist in balance, tone, agility and strength for
an overall tness.
H.I.I.T. - a high intensity interval training in which you
give one hundred percent eort through quick, intense
bursts of exercise, followed by short active recovery
periods. H.I.I.T. combines athletic movements, speed
and agility training and strength exercises.
intenSati: A challenge that will change you from the
inside out. This high cardio fusion of boxing, dance,
yoga and positive armations will leave you sweaty,
inspired and empowered.
MetCon: If you're looking to get lean and boost
endurance, MetCon will maximize calorie burn and
increase your metabolic rate during and after your
workout. Partner drills with a mix of cardio and weights.
SPINNING®: Combines endurance, interval, & cadence
control to increase cardiovascular capacity. Tackle
rolling hills, sprints, jumps and hovers to give you a great
interval workout. Designed for all levels. Advance
registration on 12 hours prior to start.
SPRINT®: a 30-minute High-Intensity Interval Training
(HIIT) workout using a bike. Quick and hard training that
delivers rapid results with minimum joint impact.
STRENGTH: Improve muscular stability, endurance and
strength. You will be sculpting and dening every major
muscle group through a variety of traditional strength
and functional movements combined.
TABATA: A high intensity interval training that consists of
20 seconds work, 10 seconds rest. Functional moves
are put together to result in a total body workout to
deliver big results such as improved aerobic endurance,
anaerobic endurance, muscular endurance and fat
XTREME: Timed intense cardio with some weights. Max
interval training at it’s best will keep your body working
at maximum capacity through the entire workout.
HATHA YOGA: This yoga class works the entire body,
stretching muscles, building foundational strength,
detoxing internal organs, and challenging the cardiovas-
cular system. This 60 minute class is appropriate for
beginners and more experienced students alike. It is
truly a complete mind-body work-out.
YOGA STRENGTH: incorporates strength, balance,
exibility, and cardio, along with weight training
intervals. A unique combination of yoga and strength
training by practicing Asanas in Hatha Yoga.
ZUMBA: an exhilarating, eective, easy to follow, Latin
inspired, calorie burning dance-tness party™ that’s
moving millions towards joy and health. Based on calorie
burning interval training that incorporates fast and slow
rhythms using “red-hot international music and conta-
gious steps, Zumba® is downright addictive.
ZUMBA TONING: Blending body-sculpting techniques
and specic Zumba moves into one calorie-burning,
strength-training class.
Class Notes:
CLUB X: Please be considerate of classes in
session. When entering, please remain in
the vestibule or by the desk and refrain
from loud conversation. For the safety of
our members, please do not enter any class
that has been in session for more than 10
minutes. If you need to leave early, please
inform the instructor before class and leave
equipment. Do not disturb class to put away.
SPINNING: Classes are held in the cycle
studio in the club. Please bring water and a
towel to class. First time cyclists should
arrive 10 minutes prior to start time to allow
for bike set up. Reserved bikes will be
released 5 minutes prior to start time. Please
do not enter the studio after class has
begun. Registration for classes is on myiclu- 12 hours prior to start time of
class. See front desk for login.
BEGINNER Spin classes are held the rst
Sunday of each month at 10 am. 1st time
Spinners only . Please see the front desk to
register and for set up on myiclubonline.
AT THE BARRE Requires a $5 advance
registration on
Classes are subject to change based on
instructor availability and attendance.
As always, your comments and
suggestions are encouraged.
Please direct any feedback to
Kelly, Group Exercise Manager
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Delayed Onset Muscle Soreness
If you are new to exercise, or you’re just not accustomed to
the increase in a training regimen you may be experiencing
delayed-onset muscle soreness, also known as DOMS. DOMS
is commonly found when introducing new exercises, after
performing vigorous exercise, or when there is a sudden
increase in a regimented training program. During a workout,
you create tiny microscopic tears in the localized areas you
are working. You cannot feel these tears, but during that time,
muscle bers are ooded with blood and oxygen creating that
“pump” you feel. It is not until we have rested and our bodies
have gone into a relaxed state when delayed-onset muscle
soreness will occur. The onset of DOMS can be felt 1-2 days
after exercise and may last up to a week. Many times people
will continue working through the pain with the mentality “no
pain, no gain.” What many don’t realize though, is that if a
person continues performing excessive amounts of exercise
without the proper rest and recovery, a person may experi-
ence fatigue, poor sleeping patterns, mood disturbances, or
decreased immunity, known as over training.
Gradually easing into exercise programs and classes is what
I tell my clients when they are new to the tness lifestyle, or
not accustomed to a certain type of training. This will help
prevent extreme cases of muscle soreness. Stretching and
use of a foam roller will also loosen up tight muscles, allowing
for oxygen and blood ow to target your injured bers. The
good news is that recovery from muscle soreness is faster
and diminishes quicker the longer you stay on track in the
Sugar has always been a staple in the human diet. Research
on brain chemistry traces our desire for sweets back to our
evolutionary past back when man hunted for food and sweet
foods were considered “safe” while bitter foods posed a po-
tential danger.
When our brain receives input from external factors, in this
case food, it produces chemical messages that directly aect
our brain function and behavior patterns. When consuming
sweet foods, our body releases a neurotransmitter called do-
pamine. Dopamine is the chemical that controls our feelings
of reward and pleasure. Once we consume sweet foods, those
same neurotransmitters encourage us to keep eating. Con-
suming sweet foods are then linked to our memory, causing
the desirable sensation to feel it again in the future.
Ever drive past an ice cream shop on a hot summer day and
feel the urge to stop in? Research has shown that the brain
is stimulated simply by visual presentation, creating the per-
ception that you feel hungry. So although a giant soft serve
vanilla with rainbow sprinkles seems like a great idea, your
brain is playing a trick on you!
Sadly, excessive sugar intake, often found in the American
diet has been shown to elicit the same chemical response
found in habitual drug users. This is why it’s so hard to break
the habit of poor food choices.
If you have trouble with sugar or cravings for certain foods
consider a few of these tips:
Keep gum and water with you at all times. Research
shows that simulating that you are eating will keep the
body feeling satiated, reducing further cravings. Cravings
normally subside within 15-20 minutes.
Eat small meals every 3-4 hours. Staying “full” will help
keep you on track and less likely to fall into a binge.
Slowly ween yourself o of sugars. Instead of drinking 3 so-
das a day, drink 2 a day for a week, then the following week
decrease to 1.5 a day and so forth. There is greater failure
behind quitting cold turkey versus the ween method!
So instead of stopping for the ice cream, keep driving and
make that pit stop to your favorite gym instead! Exercise
not only elevates your mood, mental energy, and physical
strength, it also brings you one step closer to your goal!
Exercise and Nutrition Tips
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Muscle Balance
Face it. We’ve all been guilty of the fact that we will do exer-
cises that we like, rather than what we need. Take for example
the person who constantly works their chest week after week
but neglects incorporating back exercises into their routine.
Sure their chest may look powerful and dened, but what you
don’t see is that their back has become weakened. Eventu-
ally their posture becomes distorted, and poor balance and
coordination results.
Over time, bad habits (carrying a heavy bag on one side, con-
tinuously reaching for an item with the same hand, neglect-
ing certain muscle groups) will eventually etch themselves
onto your posture changing the shape of the skeleton. You
don’t even realize you’re out of balance because you adapt to
these changes.
One of the best ways to stay t and prevent injury is to main-
tain balanced muscles. Muscle balance is simply a matter of
having equal strength and exibility in our muscle groups. If
we fail to train groups equally, we develop muscles imbalanc-
es. And with imbalances various issues will arise:
Joints, ligaments, tendons, and muscles are more vulnera-
ble to injury
Poor posture
Nagging pain turns chronic
Fitness is lost
Skeletal deformity
The good news is that most muscle imbalances can be xed
with a good strength and stretching program. How do we
balance our body? Every muscle group has a twin, a mirror
opposite. Together these muscles are called antagonists
(the main movers) and antagonists (the opposing muscle
group) and depending on the movement you are performing,
muscle groups will switch their roles as primary and assisting
mover. Below are examples of muscles and their opposing
muscle group:
Chest and Back
Quads and Hamstrings
Abdominals and Lower Back
Biceps and Triceps
Front Deltoid and Rear Deltoid
Now that you know the importance of muscle balance, what
can you do to reduce the risk of imbalances?
For every push exercise you do, incorporate a pull exercise
(depending on your workout routine, it can be on the same
day or at a later date)
If you are an avid runner or biker, focus on hip and glute
exercises at the gym. These are areas that are often weak-
ened on the body of runners and bikers
Stay within a safe range of motion. If you are not exible,
going out of normal range can destabilize joints resulting in
Static stretching done post exercise
Self-Myofascial Release, also known as foam rolling. This is
a great way to recognize trigger points and release muscle
tension on your own
Time to take control of your body. Remember guys, equalized
training = optimal results!
Exercise and Nutrition Tips
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Spot Reduction
How many of you have seen the infomercials that claim if
you use their product you’ll achieve “Rock Hard Abs” or “Buns
of Steel”. Sound too good to be true? It is! One of the most
common myths out there is the concept of Spot Training, an
idea that muscle toning in one specic area will result in spot
reduction without necessarily targeting other parts of the
I hear it all too frequently. “I need to lose this area” (client
points to belly or butt and requests these exercises only) And
so my lecture begins on how all those infomercials are just
one big gimmick to empty your wallet. It’s almost as painful
as revealing theres no such thing as Santa Claus!
I’m going to use the example of six pack abs. A person can
engage in a weight training program that focuses on abdom-
inals exercises only and it’s true that eventually the abdomi-
nal region will become strong and dened. But heres the trick
they don’t tell you on those infomercials: Unless the diet is
altered, that toned belly will forever remain hidden because of
the fat layered on top of the muscles.
Crash course on the human body – Fat is the yellow spongy
layer between your muscles and skin. Although it’s true that
fat is used as fuel during exercise, your body doesn’t care
where the fat burns from. Muscle doesn’t own the fat; it’s just
smothered by it! Forget the phrase “Spot Reduction” and re-
place it with “Total Body Metabolism”. Total body metabolism,
known as a persons overall tness, is what results in weight
loss. People who are very t burn fat more eciently during
workouts and while at rest than people who are less t. Factor
in a good diet and an exercise program where you expend
more calories than what you intake daily and you have the
recipe to weight loss!
Besides adhering to a good diet, exercise programs that com-
bine both cardiovascular activity and weight training are the
key to achieving a healthy and t body. Multi-joint exercises
such as squats, push-ups, dead lifts, and shoulder presses
stimulate the greatest release of growth hormone, which in
turn accelerate fat loss. Circuit training, a type of training that
consists of high volume and low rest is also highly eective
when looking to improve your physique.
Above all, just remember those amazing bodies you see on TV
or in magazines DID NOT happen overnight! It takes years of
hard work and dedication, something that is always left out
of the equation when it comes to tness advertisements.
Trust the process and stay focused Challengers. You’re on the
right track to a better you!
The Power of Breakfast
Your body and a car are very similar. Without fuel neither will
perform adequately. I like to use the example of a road trip.
Think about if you were to embark on a trip cross country.
You wouldn’t think of beginning your journey on an empty
tank right? Or let’s say you were driving your car for 5 hours
straight. Eventually you will need to refuel or the car will
not perform. Now put that context into terms of your body.
Sleeping for 6-10 hours without eating upon waking is the
same as driving a car with a no gas. Eventually you’ll sizzle
So you’ve caught on that breakfast is important, kudos
to you! But not just any type of food will suce. Ideally,
a healthy breakfast should be low in fat, high in ber and
include a source of protein and carbohydrates. Nutrient
dense foods that contain these ingredients will help keep you
feeling full over a longer period of time. People who eat these
types of foods have a lower body mass index and are less
likely to be overweight.One recent study showed that people
who ate breakfast as their largest meal lost an average of
17.8 pounds over 3 months. The other participants consumed
the same number of total calories per day, but ate most of
their calories at dinner. After 3 months, the large-dinner group
only lost an average of 7.3 pounds each over the same time
Not only does eating breakfast assist in controlling weight,
but it’s also been proven to reduce the risk of diabetes,
hypertension, and heart disease. Multiple studies have
also revealed that eating in the morning increases a persons
cognitive functioning levels!
Let’s face it. Few people have the luxury of being able to sit
down and relax while eating breakfast. But keep in mind it
Exercise and Nutrition Tips
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
doesnt always have to be a sit down breakfast before you
begin the day. Planning and preparing your meals the night
before oer a quick, convenient meal at your oce or school.
Need ideas on what to eat? See below!
An omelet with veggies and a piece of whole-wheat toast
A whole-wheat English mun with low-fat cheese, and a
scrambled egg,
Whole-grain cereal with fresh fruit
Oatmeal made with skim milk or water, eggs, and berries
0% fat Greek yogurt with an egg sandwich on whole grain
Hard-boiled eggs and a banana
Protein shake blended with fruit
Simply put - Eating breakfast is the sure re way to put your
brain and body into gear, kick start your metabolism, and
give you the energy needed to face the day!
Interval Training
Before we talk about interval training you need to understand
that the human body is comprised of 2 systems: Aerobic and
Anaerobic. I know your question…“So what’s the dierence
and how do we work them?” Check it out!
Aerobic exercise is any type of sustained movement of low
to moderate intensity that is performed for more than 15
minutes. Activities like walking, biking, swimming, or taking
a class at the gym are all considered aerobic activity. Aer-
obic activity is good for the body in that it places a demand
to deliver oxygen into the bloodstream. At this point, the
food you intake turns into fuel and calories are burned. In
aerobic activity, carbohydrates and fats are the sources used
in the process. And what about all that protein you eat?
It’s seldom used for energy, but rather to build and repair the
muscles and cells you are working.
Anaerobic exercise is activity that doesn’t require oxygen and
occurs during start and stop activities (think bench pressing,
a serve in tennis, sprinting to the bus). Like aerobic activi-
ty, anaerobic movements also require glycogen, the sugar
stored from carbohydrates. However, anaerobic exercise
does not require oxygen and is immediately available in the
muscles and liver. Anaerobic activity can only be done for
45-90 seconds at a time and creates that burn we feel in a
So what do you get when you put aerobic and anaerobic into
And you guessed it. Interval training combines short high
intensity exercise (anaerobic) with longer periods of lower
intensity exercise (aerobic). Interval training has become
very popular in recent years, not only because you will
expend the same amount of energy in half the time, but
because it burns more calories during and after a workout,
raises your metabolic rate, increases speed/power, and helps
to lower blood pressure and cholesterol. Do some investigat-
ing and you’ll see there are a dozen more benets interval
training has on a persons overall wellness!
What’s considered Interval Training? See below.
60 second mild paced jog into a 30-45 second sprint. Re-
peat for 20 minutes
5% incline walk at 4.0mph for 60 seconds into a 15% incline
at 3.2mph for 2 minutes. Repeat for 20 minutes
Performing a cardio movement after every weight training
Example- 1 set of Seated Shoulder Presses followed by 10
Burpees and a 60 second jog in place.
Jump rope for 90 seconds followed by .25 mile jog around
the track. Repeat 4 times.
Remember that these are just examples and interval training
can be modied to tailor anyone’s tness level!
Exercise and Nutrition Tips
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Squeeze more sculpting out of each rep: Rather than do
3 fast sets of one strength-training move, do one set of 10
controlled reps in 60 seconds. Not only do you save the
time you would have used to rest between sets, but be-
cause you’re no longer relying on momentum, you’re also
guaranteed to work the targeted muscles more and main-
tain good form.
Have a great ex: A post-workout cooldown can leave exer-
cisers with a that-wasn’t-so-tough impression of their last
sweat session - a better mind-set for getting back to the
gym the next day. Perform a few soothing stretches before
you head for the shower, holding each 20 to 30 seconds.
Wait until your stomach rumbles before you reach for
food: It’s stunning how often we eat out of boredom, ner-
vousness, habit, or frustration - so often, in fact, that many
of us have actually forgotten what physical hunger feels
like. If you’re hankering for a specic food, it’s probably a
craving, not hunger. If you’d eat anything you could get
your hands on, chances are you’re truly hungry. Find ways
other than eating to express love, tame stress, and relieve
Spend 10 minutes a day walking up and down stairs: The
Centers for Disease Control says that’s all it takes to help
you shed as much as 10 pounds a year (assuming you
don’t start eating more.)
Combine Cardio and Strength Training: The most intense
workouts are those that simultaneously incorporate cardio
and weight lifting. You will burn twice the calories in half
the time, and get to your goal that much quicker. There are
many tness classes in existence that include both aero-
bics and strength training, including the popular boot camp
class. The more you shock and stimulate your muscles, the
more calories you will burn.
Challenge Yourself: In order to keep losing weight from
exercising and to prevent reaching a tness plateau, you
must continue to challenge yourself and to increase the
intensity of your workouts. If you start out on level 4 of the
elliptical trainer and stay on level 4, you will not achieve
optimal results. You must progress to level 5 after the rst
week, and so on. Make sure you are always exercising to
your full tness capabilities.
Remember, in order to lose weight safely, you should only
lose 1 to 2 pounds a week. Therefore, it will take around a
year (or longer) to lose 50 pounds Don’t get discouraged
and dont give up! Keep eating right and keep moving!
Move to improve your ‘tude: Sneak in a morning sweat
session and you’ll experience the exercise high all day.
Research shows that doing just 20 minutes of moderate-in-
tensity exercise - brisk walking or easy-paced cycling, for
example - gives you a feel-good mood recharge that lasts
up to 12 hours.
Fire up your metabolism with intervals: One study found
that doing 10 four-minute speed bursts with two minutes of
slow walking or cycling after each (60 minutes total) three
times a week upped the body’s ability to use fat as fuel
during exercise by 25% after six weeks.
Jot down meals and moves: Studies reveal, that people
who used an online four-minute speed bursts with two
minutes of slow walking or cycling after each (60 minutes
total) three times a week upped the body’s ability to use fat
as fuel during exercise by 25% after six weeks.
Incinerate more calories per step: Burn 15% more calories
(about 40 cal. more per hour) by adding a slight incline
(around 6%) to your normally at 3.5-mile-per-hour walk.
The steeper the hike, the bigger the spike in calories.
Sculpt sexier limbs in one blow: Breathing out as you lift
those dumbbells make you rmer. Exercisers in a study
who exhaled on the eort rather than inhaling or breathing
normally lifted signicantly more weight during tricep ex-
tensions, hamstring curls, and chest ys. Contracting your
ab muscles as you exhale can shore up your core to help
you hoist extra weight in a standing position.
Switch up your workouts for max results: Attention run-
ners and fans of other high-impact cardio classes: Build in
30 minutes of full-body strength training followed by 20 -
30 minutes of walking or low-impact cardio twice a week to
ease up on your muscles and joints
Tighten your abs with balancing tricks: Exercising on wob-
bly surfaces forces you to engage your core more, attening
your belly, For example, do your bicep curls standing on one
leg on a Bosu Ball.
Exercise and Nutrition Tips
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Goal: To reach your body composition goals, it is important
you understand the role of protein, carbohydrate, fat, and wa-
ter in the growth and development of muscle an loss of fat.
Facts: Fat adds avor and aroma to food and is a neces-
sary dietary component. It yields nine calories per gram,
providing more than twice the energy per gram of protein or
Fat (lipids) are of two types. saturated and unsaturated.
Saturated fats are usually solid at room temperature. They
derive mainly from animal sources, with the exception of
coconut and palm oil, which are naturally highly saturated.
Vegetable oils that are unsaturated in nature can be altered
with hydrogen (hydrogenated), which converts them to
saturated fats. Margarine is a common example of this.
Unsaturated fat is usually liquid at room temperate and
comes primarily from vegetable sources.
Fat Facts:
Act as carriers for fat soluble vitamins. (A,D,E, and K)
Prolong digestion, which creates a longer lasting sensation
of fullness.
The human body needs fat. It provides essential fatty acids.
Fat does not make you fat! Calories (above maintenance)
can make you fat.
Protein: Next to water, protein is the most plentiful sub-
stance in the body. It is vital to the growth and develop-
ment of all body tissues and is a major source of building
materials for muscles, blood, skin, hair; nails and internal
organs, such as the heart and brain. Protein is also used in
the formation of hormones, enzymes, and anti-bodies and
helps regulate the body’s water balance. Protein is made up
of amino acids. The human body requires approximately 22
amino acids, in specic patters, to make various body tis-
sues. The adult body can produce about half of these from
other amino acids supplied by the diet. These amino acids
are considered non-essential. Essential amino acids cannot
be made in the body and must be supplied in the diet.
Protein Facts:
Yields four calories per gram and can also be used for energy
ncomplete proteins do not contain an adequate
amount of one or more essential amino acids.
Some incomplete proteins are complementary (such
as rice and beans) and, when eaten together provide
complete protein in the meal.
Complete proteins are usually from animal sources
and contain all 22 amino acids.
Carbohydrates: Carbohydrates provide the bulk of calories
in the diet for most of the world’s population. They repre-
sent the major energy source for the average American as
well. Daily intake should be at least 50 percent of total ca-
loric intake, and 50-70 percent is often recommended. This
large amount is recommended because carbohydrates are
relatively easy for the body to break down so they provide a
readily available source of energy.
All carbohydrates are composed of simple sugars. “Sim-
ple” carbohydrates are no bigger than one or two units of
sugar. The single sugars, such as glucose, are called mono
saccharides. Double sugars, like sucrose, are called disac-
charides. Mono and disaccharides are building blocks for
starches and bers, which are larger carbohydrates, called
“complex” carbohydrates.
Fibers are complex carbohydrates that are largely indigest-
ible. They are benecial in that various types of bers have
been shown to decrease cholesterol, slow sugar absorption
and change the rate of digestion. Most diets should include
25-30 grams of ber daily.
Carbohydrate Facts:
One gram of carbohydrate yields four calories.
Carbohydrates are the perfect preferred form of energy.
Help maintain proper cellular uid balance.
Maintain satiety by keeping glycogen stores full and
adding bulk to the diet.
Spares protein for muscle building.
Primary sources include fruits, vegetables, and grains.
Bottom Line: Understanding the above stated facts regard-
ing carbohydrate, fat, and protein consumption can help
you achieve your goals!
Potein, Carbohydrate and Fat Facts
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
The average individual should drink approximately three quarts of water daily. Those on a fat loss sys-
tem should drink an additional eight ounces for every 25 pounds they are over their ideal athletic weight.
Increase water intake when exercising briskly or residing in a hot climate.
Adequate water consumption is essential for the conversion of fat to energy.
Proper water intake provides the following benets:
Alleviates uid retention
Restores natural thirst
Signicantly decreases appetite
Improves metabolic, endocrine gland, excretory, and liver function
Drink uids BETWEEN meals.
Drinking uids during meals may thin down gastric juices, slowing down digestive activity.
Drink uids before, during, and after exercise.
Increase uid intake when it is hot or humid to avoid heat exhaustion.
Importance of Fluids
Weight Female Contains Male Contains Suggested Fluid Intake
100 lbs 55 lbs water 65 lbs water 50 oz
120 lbs 66 lbs water 78 lbs water 60 oz
140 lbs 77 lbs water 91 lbs water 70 oz
160 lbs 88 lbs water 104 lbs water 80 oz
180 lbs 99 lbs water 117 lbs water 90 oz
200 lbs 110 lbs water 130 lbs water 100 oz
220 lbs 121 lbs water 143 lbs water 110 oz
240 lbs 132 lbs water 156 lbs water 120 oz
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Myth: Lifting weights will increase your resting meta-
bolic rate.
Fact: The more muscle you have, the more energy you
need to fuel it, which means you burn more calories all
the time.
Myth: Your metabolism slows down as you get older.
Fact: The decline in metabolic rate that occurs over
the years isn’t necessarily associated with aging; it
has more to do with decreased activity, and the loss of
muscle tone that goes along with it.
Myth: Pasta and bread are fattening.
Fact: Anything is fattening! Lettuce can be stored
as fat. Any food or drink which contains calories can be
stored as body fat if it causes your blood sugar levels
to exceed what the body needs at that time. Bread and
pasta are actually great sources of complex carbohy-
drate. The key is how much you eat and when you eat it.
Myth: Eating after 7pm will make you fat.
Fact: Absolutely not. It all depends on whether or not
the body needs that amount of calories at that time.
Keep in mind your body is constantly burning calories,
24 hours per day. It’s just the amount of calories
that varies.
Myth: If you exercise, you can eat anything.
Fact: Not so fast. If you try to make up for poor nutrition
by exercising, you are going to be disappointed. While
eating poorly and not exercising is far worse for your
health than eating poorly and exercising, you will get
the most out of your workouts if you fuel them with high
quality foods. Eating for exercise will give you the energy
necessary to exercise, and you will be less likely to over
train. The only true way to get the most from a tness
program is to have a good balance between proper nutri-
tion and consistent conditioning. You simply can’t do one
or the other and expect to look and feel great.
Myth: Weight training will bulk you up.
Fact: Many women use this excuse to avoid weight
training. What they dont realize is that weight training
is often the easiest and quickest way for women to lose
body fat and increase muscle denition. Most women
would need to work out with weights at a very high
intensity to achieve the massive bulked up look most
bodybuilders have.
Fitness Myths
Nutrition Tips
Eat four or ve times per day.
Eat low-fat protein choices with each meal or
Eat ve fruits and vegetables per day (one with
each meal).
Drink lots of water daily.
When you eat carbohydrates, eat only high ber
Choose two low-fat dairy choices a day.
Commit to improving one thing per week with
your current nutrition plan.
Keep a food diary. Writing down everything you
consume on a daily basis, even if you are closely
following a diet, will help you establish a pattern
to reach your goal and to maintain it.
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
1. Olive Oil Reduces Risk of Insulin Resistance Insulin
resistance – increased insulin secretion in response to
elevated blood sugar – is linked to high blood pressure,
abdominal obesity, abnormal blood fates, diabetes and
inammation. These metabolic problems increase the
risk of stroke, heart attack and some kinds of cancer. A
Spanish study of people consuming the Mediterranean
diet found a reduced risk of insulin resistance in people
consuming more olive oil. Many recent studies found
that the Mediterranean diet is excellent for the preven-
tion of cardiovascular disease. The study showed that
consuming more olive oil in the diet prevents insulin
resistance and promotes metabolic health. (Clinical
Nutrition 30: 590-592)
Green Tea Extract Decreases Total and LDL Cholestero
Green tea extract supplements are high in catechins and
caeine. They suppress appetite, increase metabolic
rate and promote weight loss. A meta-analysis (study
that pools the results of several experiments) of 20 stud-
ies concluded that supplements containing green tea
catechins also decreased total and LDL cholesterol by
about ve milligrams per deciliter. The supplement had
no eect on HDL cholesterol or triglyceride. Other stud-
ies have shown that green tea extract increased energy
levels and had a small eect on weight control. (Journal
American Dietetics Association 111: 1720-1729)
3. Good and Bad Fatty Acids Excessive amounts of
dietary fat increase the risk of obesity, heart disease,
diabetes and stroke. Not all fats are unhealthy. Eating
too much animal fat, such as lard and butter, clogs the
arteries. Unsaturated and polyunsaturated fats from
plants and sh have benecial eects on arterial health.
Researchers from the University of California at San
Diego found that excessive consumption of saturated
fats triggers changes in the cell membranes lining the
arteries that eventually lead to blocked or narrowed
blood vessels. Fats from sh or plants don’t cause these
changes and help maintain healthy arteries. (Science
4. High-Fiber Diets Have Small Eect on Fat Loss
High-ber diets decrease appetite, reduce food intake
and help prevent weight gain. Dietary ber decreases
the energy density of foods, which results in reduced
caloric intake and hunger. High-ber foods take longer to
chew, which helps satisfy hunger and reduces meal size.
Study from the Netherlands found that viscous bers,
such as pectin, beta-glucans, and guar gum, decreased
appetite more than less viscous bers, such as wheat,
oat and corn ber. However, high-ber diets only de-
creased energy intake by 2.6 percent compared to diets
lower in ber. Increasing dietary ber promotes weight
control, but it is no magic bullet for preventing obesity.
(Obesity Reviews 12: 724-739)
5. Protein Shakes Ninety percent of dieters regain
the weight they lose within 12 months. Meal replace-
ment beverages might be the key to long-term weight
control. More than 10 studies have shown that meal
replacements as part of a reduced-calorie diet program
are eective for helping people lose weight and keep it
o. Spanish researchers studied weight maintenance
for six months in people who previously lost at least 5
percent of their body weight during a six-month weight
reduction diet. Half the people substituted a low-calorie
liquid meal at dinner time, while the other half followed a
reduced-calorie diet. In the liquid meal group, 84 percent
were able to maintain weight or lose additional weight,
compared to 58 percent in the diet group.
6. Athletes Believe They Need a High-Protein Diet The
U..S. Department of Agriculture recommends that the
average person consume 0.8 grams of protein per kilo-
gram body weight per day. Most nutrition researchers
recommend a maximum of two grams per kilogram body
weight per day for intensely training athletes. A St. Louis
University study showed that male collegiate strength
athletes recognized that they needed more protein than
sedentary people did, but most believed they needed
more than the maximum recommended amounts. They
asked 42 strength trained athletes to choose from
among six diets varying in protein content that best met
their nutritional needs. The average athletes chose a
diet containing 2.4 grams per kilogram body weight per
day. (Journal International Society Sports Nutrition)
Nutrition Facts
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Strength training is for everybody, not just athletes and bodybuilders. Strength training includes isometric, plyometrics,
calisthenics, as well as weight training. With proper strength training, not on;y do you increase bone density, strengthen
joints and stimulate muscle growth, but you also increase your metabolism.
For every pound of muscle you build you burn an additional 50 calories every day at rest. That means if you added 10
pounds of muscle throughout your body you would burn 500 calories extra every day!
Every week has 7 days. If you are burning 500 calories extra every
day, that means every week you are burning an extra 3500 calories
at rest! That’s 1 POUND of FAT!
Now building 10 pounds of muscle is not something that is going
to happen overnight. The average person takes approximately 4-8
weeks to build 1 pound of muscle, which means 10 pounds is going to
take approximately 10-14 months.
Strength Taining
Food Pyramid
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Calculating for Weight Loss
Step 1:
Your Current weight
Step 2:
Conservatively rate yourself on the
following activity scale:
14= Inactive (a sedentary oce worker)
15= slightly inactive (occasional games
of golf or walks)
16= moderately active (frequent jogging,
calisthenics, tennis)
17= highly active(almost always on the go,
seldom sitting down or standing still)
18= very highly active (athlete in training)
Step 3:
Multiply Step 1 X Step 2
This is your caloric intake to maintain your
current weight
Step 4:
Determine your weekly caloric intake
Answer for Step 3 x 7
This is your weekly intake to maintain
your current weight
Step 5:
Answer for Step 4 minus 3500 calories
Your new weekly caloric intake
Step 6:
Divide Answer for Step 6 / 7
Your new daily caloric intake
Step 7:
Now you know an estimate of how many
calories you need to lose weight
Calorie Calculator
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Calculating Your Target Heart Rate
Take your pulse before you start exercising, and again during your exercise session
when you notice an increase in your breathing. Then take it every 5 - 10 minutes.
It is important that you do not exceed your maximum(high end) heart rate. If you go over your training
heart rate for an extended amount of time you are no longer burning fat, you are burning lean body mass.
Maximum Training
Age Heart Rate Heart Rate
20 200 BPM 140-170 BPM
25 195 BPM 137-166 BPM
30 190 BPM 133-162 BPM
35 185 BPM 130-157 BPM
40 180 BPM 126-153 BPM
45 175 BPM 123-149 BPM
50 170 BPM 119-145 BPM
55 165 BPM 116-140 BPM
60 160 BPM 112-136 BPM
Use the following steps to calculate your ideal exercise heart rate:
Step 1: 220 minus your age: ______________________________________________________
Step 2: minus your resting heart rate ______________________________________________________
Step 3: multiply by .4 low intensity ______________________________________________________
.6 medium intensity
.8 high intensity
Step 4: add resting heart rate ______________________________________________________
(Step 4 is your target heart rate)
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Health Risk
18-25 4 -7% 8-10% 1 1-13% 1 4-17% 18-21% 22-27% 28-37%
26-35 8 -12% 13-15% 1 6-18% 1 8-21% 25-28% 25-28% 29-37%
36-45 1 0-15% 1 9-18% 1 9-21% 2 2-24% 25-27% 28-32% 33-38%
46-55 1 2-16% 1 7-19% 2 0-22% 2 3-25% 26-28%2 9-31% 32-38%
56-65 1 5-18% 1 9-21% 2 2-23% 2 4-25% 26-28% 29-31% 32-38%
Over 651 5-18% 1 9-21% 22-23% 2 4-25% 25-27% 28-30% 21-38%
Excellent Good
Health R isk
13-16% 1 9-19% 2 0-22% 23-25% 26-28% 29-31% 32-43%
13-18% 1 9-21% 2 2-23% 24-26% 27-30% 31-35% 36-45%
15-19% 2 0-23% 2 4-26% 27-29% 30-32% 33-38% 39-47%
18-22% 2 3-25% 2 6-28% 29-31% 32-35% 36-39% 40-49%
18-23% 2 4-27% 2 8-30% 31-33% 34-35% 36-38% 39-46%
Over 65
16-18% 2 2-25% 2 7-29% 30-32% 33-35% 36-38% 39-44%
Levels of Body Fat
Are you eady to make a difference?
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
What will a
Personal Tainer do for me?
2 17
Money Back
If you are not completely satised after following
our 30 day Personal Training Program,
we will give you your money back!
See Tom for details!
Our certied trainers will act as your support sys-
tem, monitoring your progress and providing “one-
on-one” guidance throughout your transformation.
They will hold you accountable for your daily food
intake and keep you on track with a diversied and
exciting exercise program. In the past, some of the
best results have been achieved through working
privately with our personal trainers.
Having a workout partner can also be benecial.
Studies have shown that working out with friends
or family will keep you motivated and committed
to your new lifestyle. If you know someone who
would be interested in working out with you or
committing to the transformation, please ask us for
a pass.
Personal Taining Money Back Guarantee
If you are not completely satised 30 days
after purchasing personal training and follow-
ing our program, we will give you your money
Criteria for Money Back Guarantee:
1. Must complete a total of 5 personal
training sessions and/or classes per week.
2. Must log in to Vitabot a minimum of 3x
per week.
3. Must attend and complete every
scheduled personal training session.
4. Must be 100% committed! Get ready to
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Nutrition Counseling ..... 3 for $99
What will a
Nutrition Consultation do for me?
Attend a r Nutrition Consultation Seminar with Debbie for
an introduction to the Vitabot Nutrition software. We will
discuss your health and lifestyle to determine how we
can best support you in achieving your goals and suc-
cess. Please be sure to watch the videos and ll out the
Vitabot Questionaire before you meet with Debbie.
If you are interested in a more customized solution,
we have a special starter Challenge Nutrition Package
available. Ongoing Nutrition counseling is available at a
very aordable rate.
Now, more than ever, it is time to take control of your
health and lifestyle. You can make a dierence.
Need Some Extra Nutrition Advice?
3 for $99 with Debbie..
Complete the following Questionnaire before your first session!
What time do you wake up M-F? _____________ Saturday/Sunday? _______________
What time is your first meal? __________________________________________
Describe a typical breakfast: (home cooked- or bought)____________________________
Do you have a snack between breakfast and lunch? ____________________________
If yes, describe and what time? __________________________________________
What time is lunch? _________
Describe a typical lunch: (home cooked- or bought) ____________________________
Do you have a snack between lunch and dinner? ____________________________
If yes, describe and what time? __________________________________________
What time is dinner? __________
Describe a typical dinner: (home cooked- or bought) ____________________________
How much water do you drink a day? __________________________
How much alcohol do you drink a day? _________________________
Do you take vitamin/mineral supplements? ___________________________________
Describe your current activity level: ___________________________________
Do you consider your stress level high? ______________
What time do you go to bed? ____________________
Is your sleep restful? _________________________________________________
What do you think would help you the most with your nutrition? _____________________
2 17
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
We livebusy, if not hectic lives, and when we’re too
tired or too busy to prepare a nutritious meal, it iseasy
to justsnack onwhat isconvenient. The methods
used in storing, preserving and preparing food kills
the nutrients and enzymes that are naturally found
in them. Baking, steaming, frying, micro-waving and
irradiation alldestroy the enzymes in food and tend
to create free radicals, mutagens and carcinogens. The
human body was just not designed to eciently digest
so much processedfoods.
Enzymes are physiological catalysts and are of vital
importance in the process of digestion. Raw fruits and
vegetables naturally contain almost all of the enzymes
needed for food’s complete digestion. In order to digest
Eat Your Fuits and Vegetables!
cooked food properly our bodieshave to make more of
their own digestive enzymes as the diet is so lacking in
them. This can put great strain on the body’s enzyme
system, particularly as we get older.
Research tells us that, as we age, the body’s ability
to produce enzymes decreases and, at the same
time, our health, stamina and vigor begin to decline.
Increasing fruit and vegetables in the diet is essen-
tial for better health. The U.S. Department of Health
and other health-related organizations state that the
minimumis ve servings of fresh produce every-
day.This is the lower limit, yet most Americans are
lucky to get even 3-4 servings a day. Adults can easily
use 7-10 servings adayfor ideal nutrition.
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
What will one daily serving of Shakeology® do for you?
The Scoop on
Shakeology® is a simple, 100% all-natural and delicious meal
replacement shake. Each serving contains superfood ingre-
dients sourced from around the planet. There are no articial
preservatives, ingredients, or sweeteners in Shakeology®. It
is 100% pure “born-from-the-earth” goodness that provides
the human body with essential daily nutrition that is often
lacking in today’s foods. It also has a complete vitamin
prole. Flavors include chocolate, vegan chocolate, vanilla,
strawberry, vegan tropical strawberry and greenberry. If
you are trying to lose weight, replace ONE meal a day with
Shakeology®. If you are trying to increase muscular size, add
Shakeology to your normal daily food regimen and consider
adding an additional scoop of protein powder to each Shake-
ology serving.
• sleep better
• lose weight
• reduce cravings
• improve digestion
• increase regularity
• decrease cholesterol
• regulate blood pressure
• reduce aches and pains
• increase mental clarity
• enhance tness level
• improve overall health
• increase energy and stamina
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Meal Pep made Easy by
Delivered here
every Sunday and Thursday!
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Herbed Roasted Veggie Salad
1 lb. broccoli orets
1 lb. carrots, cut into 1-inch wedges
1/2 c. olive oil
1 lb. Brussels sprouts, trimmed and halved
3 medium shallots, sliced
1 c. fresh cilantro, nely chopped
1/2 c. fresh mint, nely chopped
3 tbsp. fresh lemon juice
Preheat oven to 450 degrees F. Toss broccoli, carrots, 1/4 cup oil and 1/4
teaspoon salt; arrange in single layer on large rimmed baking sheet and
roast 10 minutes. Toss Brussels sprouts, shallots, remaining, 1/4 cup oil
and 1/4 teaspoon salt. Arrange in single layer on another large rimmed
baking sheet; add to oven with other vegetables. Roast 20 minutes or until
all vegetables are tender and golden brown, stirring once halfway through.
(Vegetables can be roasted up to 1 day ahead. Cool slightly; cover and
Meanwhile, stir together cilantro, mint, lemon juice, and 1/8 teaspoon salt.
Toss vegetables with herb dressing. Serve warm or at room temperature.
190 cals, 4 g protein, 15 g carbs, 14 g fat ( 2 g sat), 6 g ber, 250 mg sodium
Chimichurri Cauliower “Steaks”
1 large head cauliower
1 tsp. ground cumin
5 tbsp. canola oil
1/4 c. loosely packed cilantro, nely chopped
3 tbsp. red wine vinegar
1 small clove garlic, crushed with press
Cut 2 slices from center of cauliower (each about 1-inch thick); reserve
remaining cauliower for another use.
Combine cumin and 1 tablespoon canola oil and brush all over cauliower
slices; sprinkle with 1/4 teaspoon salt.
In 12-inch oven-safe skillet, heat 2 tablespoons oil on medium-high until
hot. Add cauliower; cook 3 minutes. Turn slices over. Place skillet in 425
degrees F oven; roast 15 to 20 minutes or until stem is tender.
Meanwhile, stir together cilantro, parsley, vinegar, garlic, jalapeno, re-
maining 2 tablespoons oil and 1/8 teaspoon salt. Serve “steaks” with herb
310 cals, 4 g protein, 12 g carbs, 29 g fat (2 g sat), 5 g ber, 305 mg sodium
Black Bean Burgers with Chipotle Ketchup
1 lb. broccoli orets
1 1/4 cups dried black beans, picked over and rinsed, soaked overnight,
and drained
3 cups water
1 bay leaf
2 plum (Roma) tomatoes, peeled and seeded then diced
1 yellow onion, chopped
4 cloves garlic, minced
1 tablespoon tomato paste
1 tablespoon wine vinegar
1 chipotle chili in adobo sauce, minced
1 3/4 teaspoons ground cumin
1 teaspoon salt
1 1/2 tablespoons canola oil
1/2 red bell pepper (capsicum), seeded and chopped
1/2 cup cooked brown rice
1/4 cup chopped pecans
1 green (spring) onion, thinly sliced
1 egg, lightly beaten
3/4 cup fresh whole-grain bread crumbs
6 whole-grain hamburger buns
6 slices tomato
6 slices red onion
3 bibb lettuce leaves, halvedPreheat oven to 450 degrees F. Toss broccoli,
In a large saucepan over high heat, combine the beans, water and bay
leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer un-
til the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.
While the beans are cooking, combine the tomatoes, half the yellow onion,
half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of
the cumin and 1/4 teaspoon of the salt in a small saucepan over medi-
um-high heat. Bring the mixture to a boil. Reduce the heat to medium and
simmer uncovered, stirring occasionally, until the liquid is reduced and the
mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside
to cool.
In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat.
Add the remaining yellow onion and saute until soft and translucent, about
4 minutes. Add the bell pepper and the remaining garlic and saute until
they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt,
transfer the mixture to a bowl and let cool. Set the pan aside.
In a food processor, combine the drained beans, onion mixture, brown rice,
pecans, green onion, the remaining 1 teaspoon cumin and the remain-
ing 1/2 teaspoon salt. Pulse several times until the mixture is coarsely
pureed. Fold in the beaten egg and bread crumbs. Form the mixture into 6
patties, each about 3/4-inch thick.
Total fat 11 g, Calories 389, Protein 16 g, Total carbohydrate 59 g
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
Southwestern Chicken Pasta Salad
1/2 pound uncooked penne rigate
2 cups shredded skinless, boneless Grilled Lemon-Herb Chicken
(about 8 ounces)
1 cup fresh corn kernels
3/4 cup (3 ounces) shredded sharp cheddar cheese
1/2 cup sliced green onions
1/2 cup diced red bell pepper
1/2 cup chopped plum tomato (about 2 tomatoes)
1/4 cup fresh orange juice
2 tablespoons fresh lime juice
1 tablespoon extravirgin olive oil
1 tablespoon chopped canned chipotle chiles in adobo sauce
1/2 teaspoon salt
Cook pasta according to package directions, omitting salt and fat.
Drain and place in a large bowl. Add Grilled Lemon-Herb Chicken
and next 5 ingredients (through tomato); toss well to combine.
Combine orange juice and remaining ingredients, stirring with a
whisk. Drizzle over pasta mixture; toss gently to coat. Cover and
Servings 6/Amount per serving: Calories: 322, Calories from fat: 28%, Fat: 9.9g,
Saturated fat: 3.6g, Mono unsaturated fat: 3.8g, Polyunsaturated fat: 1g, Protein:
21g, Carbohydrate: 38.2g, Fiber: 2.5g, Cholesterol: 48mg, Iron: 2.1mg, Sodium:
523mg, Calcium: 121mg
Chipotle Pork and Avocado Wrap
1/2 cup mashed peeled avocado
1 1/2 tablespoons low-fat mayonnaise
1 teaspoon fresh lime juice
2 teaspoons chopped canned chipotle chiles in adobo sauce
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano
4 (8-inch) fat-free our tortillas
1 1/2 cups (1/4-inch-thick) slices cut Simply Roasted Pork (about
8 ounces)
1 cup shredded iceberg lettuce
1/4 cup bottled salsa
Combine the rst 7 ingredients, stirring well.
Warm tortillas according to package directions. Spread about 2
tablespoons avocado mixture over each tortilla, leaving a 1-inch
border. Arrange Simply Roasted Pork slices down center of tortillas.
Top each tortilla with 1/4 cup shredded lettuce and 1 tablespoon
salsa, and roll up.
Servings 4/Amount per serving: Calories: 239, Calories from fat: 22%, Fat: 5.8g,
Saturated fat: 1.3g, Mono unsaturated fat: 2.8g, Polyunsaturated fat: 0.7g,
Protein: 13.9g, Carbohydrate: 32.8g, Fiber: 2.6g, Cholesterol: 29mg, Iron: 1mg,
Sodium: 683mg, Calcium: 27mg
Tuna Pan Bagnat
1/3 cup nely chopped red onion
2 tablespoons chopped pitted niçoise olives
1 tablespoon fresh lemon juice
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 (6-ounce) can premium tuna, packed in oil, drained
1 hard-cooked large egg, chopped
1/4 cup thinly sliced fresh basil
2 teaspoons extra-virgin olive oil
1 (8-ounce) whole-wheat French bread baguette
1 garlic clove, halved
1 cup thinly sliced plum tomato (about 1)
Combine rst 7 ingredients in a medium bowl. Combine basil and
oil; stir with a whisk. Cut bread in half horizontally. Hollow out top
and bottom halves of bread, leaving a 1-inch-thick shell; reserve
torn bread for another use. Rub cut sides of garlic clove over cut
sides of bread; discard garlic. Drizzle basil mixture evenly over cut
sides of bread. Spoon tuna mixture on bottom half of baguette.
Arrange tomato slices over tuna mixture. Cover with top half of
baguette. Wrap lled baguette in plastic wrap, and let stand for 20
minutes. Cut lled baguette into 4 (3-inch) equal portions.
Servings 4/Amount per serving: Calories: 248, Fat: 9.3g, Saturated fat: 1.4g, Mono
unsaturated fat: 4.6g, Polyunsaturated fat: 2g, Protein: 14.5g, Carbohydrate:
26.3g, Fiber: 2.2g, Cholesterol: 63mg, Iron: 2mg, Sodium: 589mg, Calcium: 84mg
Barley and Beef Soup
Cooking spray
2 cups chopped onion (about 1 large)
1 pound chuck steak, trimmed and cut into 1/2-inch cubes
1 1/2 cups chopped peeled carrot (about 4)
1 cup chopped celery (about 4 stalks)
5 garlic cloves, minced
1 cup uncooked pearl barley
5 cups fat-free, less-sodium beef broth
2 cups water
1/2 cup no-salt-added tomato puree
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 bay leaves
Heat a large Dutch oven over medium heat. Coat pan with cooking
spray. Add chopped onion and beef to pan; cook 10 minutes or
until onion is tender and beef is browned, stirring occasionally. Add
chopped carrot and chopped celery to pan; cook 5 minutes, stirring
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
4-Ingredient Banana Oat Bars (With Options!)
Makes one 9x9-inch pan.
2 large, very ripe bananas
1 teaspoon vanilla (optional)
2 cups rolled oats
1/2 teaspoon salt (optional)
1/4 cup pitted, chopped dried dates
1/4 cup chopped nuts — such as walnuts, hazelnuts or pecans
Grated nutmeg or cinnamon (optional)
Heat the oven to 350°F and lightly grease a 9x9-inch square bak-
ing dish with olive oil or butter.
Peel the bananas and mash their esh in a medium mixing bowl.
Mash very thoroughly until no large chunks remain; the bananas
should be essentially liquid. (You will have between 1 cup and 1
1/4 cup.) Stir in the vanilla, if using. Add the oats and stir them in.
Stir in the salt, dates, and nuts.
Pat the thick mixture evenly into the baking pan. If desired, sprin-
kle the top lightly with nutmeg or cinna
mon. Bake for 30 minutes or until the edges just begin to crisp up.
Place the baking pan on a rack to cool. When the pan is mostly
cool, cut into bars and enjoy with a glass of milk or tea.
Kale and Sweet Potato Breakfast Burrito
1 small bunch kale, stems removed, chopped
1 Cup cooked quinoa
1/2 Cup cooked lentils
1 Tablespoon balsamic vinegar
1 teaspoon of your favorite herb blend (rosemary, basil, thyme,
1 small avocado, or 1/4 Cup hummus
2 brown rice tortillas
*Make southwestern style with black beans and season with cum-
in, coriander, chili powder, oregano, or your favorite seasonings.
1. In a large sauce pan tted with a steamer basket, arrange sweet
potatoes. Steam, covered, over medium low heat for about 5 min-
utes. Add kale. Steam another 3 -5 minutes, or until sweet potatoes
are soft and easily pierced with a fork. Set aside.
2. In a large bowl, combine remaining ingredients. Mix in kale and
sweet potatoes. This is your lling.
3. Heat brown rice tortillas, one at a time, in a skillet, or toaster
oven, just long enough for it to become warm and pliable, but not
crispy or crunchy, about 2 to 3 minutes. Transfer to a cutting board
or large plate.
occasionally. Stir in garlic; cook 30 seconds. Stir in barley and
remaining ingredients, and bring to a boil. Cover, reduce heat, and
simmer 40 minutes or until the barley is done and vegetables are
tender. Discard bay leaves.
Servings 6/Amount per serving: Calories: 275, Fat: 5g
Saturated fat: 1.6g, Mono unsaturated fat: 2.3g, Polyunsaturated fat: 0.5g, Pro-
tein: 21.8g, Carbohydrate: 36g, Fiber: 8g, Cholesterol: 43mg, Iron: 3.1mg, Sodium:
649mg, Calcium: 57mg
Blueberry-Orange Parfaits
1 1/2 tablespoons Demerara or turbinado sugar
1/2 teaspoon grated orange rind
2 (7-ounce) containers reduced-fat plain Greek-style yogurt
2 cups fresh blueberries
2 cups orange sections (about 2 large)
1/4 cup wheat germ
Combine rst 3 ingredients in a small bowl, stirring until blended.
Spoon 1/4 cup blueberries into each of 4 tall glasses. Spoon about
2 1/2 tablespoons yogurt mixture over blueberries in each glass.
Add 1/4 cup orange to each serving. Repeat layers with remaining
blueberries, yogurt mixture, and orange. Sprinkle 1 tablespoon
wheat germ over each serving; serve immediately.
Servings 4/Amount per serving: Calories: 186, Fat: 3g, Saturated
fat: 1.6g, Mono unsaturated fat: 0.1g, Polyunsaturated fat: 0.5g, Protein: 11.8g,
Carbohydrate: 31.9g Fiber: 4.2g, Cholesterol: 5mg, Iron: 1mg Sodium: 34mg,
Calcium: 125mg
Daniel Fast: Breakfast Energy Wrap
1 whole grain tortilla
2 tablespoons of peanut butter or almond butter
1 small banana, sliced
1 handful of berries (blueberries, raspberries, etc.)
sliced almonds or crushed walnuts to sprinkle on top
ground cinnamon (optional)
agave syrup (optional)
Lightly spread about 2 tablespoons of peanut butter on the tortilla
and top with banana slices, berries, nuts and cinnamon. Lightly
drizzle some agave syrup over all the ingredients if you want more
Roll up into a wrap or burrito. Enjoy with a glass of cold almond
Bridgewater, NJ • 462 Route 28 • 908.595.1111 • • golds gym bridgewater
2 17
4. Spread 1/2 of the avocado over the tortilla, smashing to distrib-
ute evenly. If desired, sprinkle with salt or spritz with lemon juice.
Alternately, spread half of the hummus in the same manner. Or, if
you really want to shake things up, use hummus and avocado!
5. Spoon about 1 cup of the lling near the bottom center of the
tortilla, allowing about an inch from the edge. Fold the sides in, then
roll tightly from the bottom up, pushing in any lling that tries to
escape. With the ap facing down, cut the wrap on an angle.
6. Repeat the whole process with the second tortilla. Arrange on
plates and serve.
Banana Peanut Butter Chia Seed Pudding
Makes 6 servings
2 very ripe bananas
1 1/2 cups low fat milk (I used 2%)
1/2 cup natural creamy peanut butter
3 tablespoons chia seeds (I used Bob’s Red Mill)
In a blender, puree the banana, milk and peanut butter. Transfer
the mixture to a medium bowl and stir in the chia seeds. Cover with
plastic wrap and chill in the refrigerator for 4 hours or overnight.
Stir the mixture before serving. Can be stored in an airtight con-
tainer refrigerated for up to 1 week.
“I don’t have time for breakfast”
Make Ahead Oatmeal
1 cup old fashioned oats
2 tbsp chia seeds
1 cup vanilla almond milk (we use Silk Pure Almond)
2 organic apples
2 tbsp honey*
1 tsp freshly squeezed lemon juice
1 cup plain or vanilla greek yogurt* (we use Chobani)
1 cup pomegranate seeds
4 tbsp toasted slivered almonds
1. In a medium bowl, combine oats, chia seeds and almond milk
2. In the meantime, peal and grate the apples. Add lemon juice and
honey and mix well
3. Add greek yogurt and apples to the oat mixture. Mix well and
refrigerate overnight
4. Before serving, top with ¼ cup pomegranate seeds and 1 tbsp
Not pomegranate season? Add instead strawberries, blueberries,
peaches or any fruit of your choice.
Black Bean Salad
1 (15 ounce) can black beans, rinsed and drained
2 (15 ounce) cans whole kernel corn, drained
8 green onions, chopped
2 jalapeno peppers, seeded and minced
1 green bell pepper, chopped
1 avocado - peeled, pitted, and diced
1 (4 ounce) jar pimentos
3 tomatoes, seeded and chopped
1 cup chopped fresh cilantro
1 lime, juiced
1/2 cup Italian salad dressing
1/2 teaspoon garlic salt
In a large bowl, combine the black beans, corn, green onions, jala-
peno peppers, bell pepper, avocado, pimentos, tomatoes, cilantro,
lime juice, and Italian dressing. Season with garlic salt. Toss, and
chill until serving.
Cranberry and Cilantro Quinoa Salad
1 1/2 cups water
1 cup uncooked quinoa, rinsed
1/4 cup red bell pepper, chopped
1/4 cup yellow bell pepper, chopped
1 small red onion, nely chopped
1 1/2 teaspoons curry powder
1/4 cup chopped fresh cilantro
1 lime, juiced
1/4 cup toasted sliced almonds
1/2 cup minced carrots
1/2 cup dried cranberries
salt and ground black pepper to taste
Pour the water into a saucepan, and cover with a lid. Bring to a boil
over high heat, then pour in the quinoa, recover, and continue to
simmer over low heat until the water has been absorbed, 15 to 20
minutes. Scrape into a mixing bowl, and chill in the refrigerator until
Once cold, stir in the red bell pepper, yellow bell pepper, red onion,
curry powder, cilantro, lime juice, sliced almonds, carrots, and cran-
berries. Season to taste with salt and pepper. Chill before serving.
NAME: __________________________________________________________________________________________________ DATE:______________________________________________________
Week #:_____________________________________________________________ Date: ______________________________________________________
Time Food & Beverage Quantities Cal. (g) Pro. (g) Carbs. (g) Fat (g) Fiber (g)
Daily Food Tacking
Tansform your body in just 12 weeks!
2 17