LAST CHANCE TO JOIN!!

SATURDAY IS THE LAST CHANCE TO JOIN THE GOLD’S GYM DIX30 CHALLENGE!

Details: the entry fee is $80, unless you're already enrolled with a personal trainer then its 50% off or free.  Ask front desk for more information about entry fee if you currently have or plan on purchasing personal training.

Included with the fee:

- Daily communication with one of our designated personal trainers through email. You'll be able to ask anything and they will help you! For example, questions like “What should I be eating pre and post-workout?”

- Six 30-minute informative workshops that will be held each Friday. 
The names of the workshops: "Prepare to Win", "Protein is the Key", "The Right Carbohydrates", "Effective Weight Training", "The Fat Burning Zone (ICE training)", and "Does Fat Make you Fat?"
Each workshop will be instructed by one of our personal trainers and will end with a Q&A period.

- A chance to win $2000 cash for the overall Male and Female!! A chance to win $500 cash for age categories for both the Males and Females.

- Most importantly, a challenge for self motivation to get you into the best shape of your life just in time for the summer!! The sense of accomplishment and the feeling you have after the 12 weeks of transforming your body through your own strength is truly priceless.

- Visit the front desk at the latest by Saturday to enter the challenge or if you have questions.

- Last possible day to join is this Saturday, March 19th.


WHAT SHOULD THE PARTICIPANT WEAR ON MEASUREMENT DAY?

*Men are required to wear a pair of shorts that are not too long.
*Women, a 2 piece bathing suit is ideal.
*Privacy is a must so participants must wear their suits under sweats or something similar on picture/measurement day.

PHOTOS

Front and back photos will be taken. Photos will be used for contest purposes only.

For more information, please call us at (450) 904-GOLD.

30-Day Hard Body Workout- Week 2

Welcome back, folks! We know you're probably a bit sore from Week One but we guess you're also feeling stronger and more motivated for Week Two!

Our tone-all-over circuit takes six proven and powerful moves — lunges, planks, push-ups, squats, crunches and dead lifts — and amps up their difficulty each week to keep your muscles challenged. Pair these exercises with active rest (keeping your heart rate up during your "rest" time between sets) and you'll be eager to jump start your workout and fitness goals.

Do this workout three times a week, along with at least two hours of cardio a week, for the best results.

Hard Body Circuit

Perform this routine three times through, resting between sets for a few minutes. Unless otherwise specified, do 12-15 reps of each exercise, using a weight that is challenging but doable for a high number of reps. Rest time is active rest time, so you should be moving constantly!

1. Walking Lunge
Works glutes, hamstrings and quadriceps
Start with your feet shoulder-width apart, arms at your sides. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot and bring your legs together. Repeat on the opposite side.

Week 2: Pulse 1 to 8 to 1
Step forward with your right foot, holding the weights by your sides. Pulse up and down once while knees are bent. Bring your feet together and step forward with your left foot. Pulse twice. Work up to eight pulses in a row, then turn around and headed in the opposite direction, work your way back down to one.

2. Plank
Works abs, back
Lie facedown on a mat. Push off from your chest, resting on your forearms and toes. Keep your back flat, in a straight line from head to heels.

Week 2: Hold the plank position for 45 seconds

3. Pushup
Works chest, shoulders, abs, triceps
Lie facing down with your hands slightly more than shoulder-width apart and your feet together. Keeping your body straight, push up.

Week 2: Feet on stability ball
Balance your feet on a stability ball behind you.

4. Squat
Works quads, hamstrings, glutes and calves
Use a stability ball to support you during this series. Place the ball between your lower back and a wall. Put your feet a foot or two in front of you and slowly squat down until your butt is parallel with the floor, letting the ball roll up your back.

Week 2: Add bicep curl
Curl up, with your palms facing up, as you lower your legs.

5. Crunch
Works abs, back
Lie on your back with your legs bent, hands behind your head and feet flat on the floor. Keeping your neck relaxed, roll your upper back off the floor and then slowly return to starting position.

Week 2: Dumbbell crunch
Hold a dumbbell at your chest, close to your chin.

6. Dead Lift
Works quads, hamstrings, glutes, lower back
Stand upright, your feet shoulder-width apart. Hold the dumbbells in front of your thighs as you lower down, keeping your back straight and chest out. Slowly return to starting position.

Week 2: Add calf raise
Standing upright, rise up on the balls of your feet once.

Rest 3 minutes before beginning the circuit again.

If you're following this routine, we'd love to hear your feedback! Post your comments below.