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Get fit this fall at Gold’s Gym

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The fall is an interesting time to get fit in Vancouver. We miss our long summer days and warm evenings, and many of us want to retreat to our couch with a warm drink and fuzzy slippers. Getting and staying fit becomes more of a challenge as the days get shorter. At Gold’s Gym, we understand this challenge and are here to help you get fit and stay fit right through fall and winter.

The first step to getting fit at Gold’s Gym is to come down and visit us! We would love to meet you and hear all about your fitness goals. You can book a tour of our gym through our website or by calling us. We are happy to work around your schedule and make the visit as convenient as possible. We have strict COVID safety practices in place and can provide free, safe, guided tours.

Our gym is a community, and you will be fully supported by all of our trainers, support staff, and amazing members. Getting and keeping the motivation to keep attending the gym can be a challenge for some members. We pride ourselves on our positive and supportive atmosphere, and we are dedicated to helping you reach your goals. It’s going to be easier to get yourself to the gym if you know that an entire community is there to support you and cheer you on.

Gold’s Gym’s personal training team is highly trained and offers a diverse selection of fitness styles. We have trainers who specialize in everything from booty building to finding the right routine for seniors. Our staff’s diverse set of skills means that we can find you the perfect trainer to match your goals. Our nutritional team will help you create a holistic approach to your health and fitness goals. At Gold’s Gym, we know that health and wellness require looking at all aspects of a person’s lifestyle and creating a program that is tailored to each individual.

Getting fit at Gold’s Gym will feel simple due to the vast assortment of gym equipment options. We have utilized every inch of the gym to optimize your workout. Whatever your style, we can accommodate your workout. This is why Gold’s Gym is one of Canada’s preferred gyms for bodybuilders and fitness models.

If you’d like to get fit this fall at one of the top gyms in Vancouver – Gold’s Gym and want to hear more, book a tour through our website or call us. We’d be happy to tell you all about our holistic approach to health, wellness, and fitness.

top vancouver gym

What makes the best Vancouver gym?

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With the winter days getting shorter many people are thinking about taking their workout inside. The question is, how can you be sure you choose the best gym in Vancouver? It comes down to considering which features are most important to you and how they will help you achieve your fitness goals.

The Right Stuff

Let’s start with the basics. When choosing the gym that is best for you, you’ll need to know whether it has the equipment that you need. When checking out the variety of Vancouver gyms, be sure to learn about their variety of equipment. A well-designed workout program combines the use of free weights, stationary equipment, resistance training, and much more. Look for a gym that provides a wide variety of equipment so that you have all the tools to reach your fitness goals.

Location. Location. Location.

Another important item to consider when selecting the best Vancouver gym is accessibility. Is the gym easily accessible via car, transit, and bike? Try to choose a gym that’s centrally located. This will mean that not only is it easy to access on your daily commute, but you’ll be able to easily drop by the gym no matter where you are on any given day. Going for a bike ride, grocery shopping, a night class, will be even simpler if your gym is centrally located. You’ll be able to fit a workout into your busy days seamlessly.

Community Support.

Community is likely the most important factor when it comes to selecting the best gym in Vancouver. A gym community can make all the difference in reaching your fitness goals—knowing that every time you arrive, you’ll be treated with a friendly smile by the front desk staff. That can instantly lift any mood. The encouragement of the trainers can help you push through any plateau. They’re always there to lean on whether you’re using a personal trainer or not. Then the last and most important part is the community you’ll find with the other gym members. The right gym is made up of encouraging and positive people that will lift you up and encourage you to your work towards your goals.

Choosing the best gym in Vancouver is really about choosing the best gym for you. Think about your goals and how you want to feel when you arrive at the gym each day. Take the time to visit gyms and keep these important factors in mind. You’ll know which one is right for you. Find the gym community that makes you feel amazing every time you walk through the door.

top vancouver personal trainers

Why you need a personal trainer in Vancouver

By Blog

We live in a city of dedicated yogis, seawall junkies, and cycling enthusiasts. That doesn’t make us all fitness experts, though. Enthusiasm can only take us so far. When it comes to finding a way to reach your health and fitness goals, having personal training is the key to success.

With so many fitness options to choose from, the challenge is knowing what to do and when. Figuring out how to create enough variety in your work-out routine to challenge your body is a science. Even the most avid Vancouver gym members hit plateaus. This is where the guidance of a personal trainer can be invaluable.

Vancouver personal trainers are familiar with the city and can help you craft a fitness program to work with every facet of your life. They can teach you how to incorporate things like your commute or your co-ed volleyball tournaments. You may even run into them on the court! A personal trainer will assess your goals, fitness level and teach you how to achieve the success you are looking for.

Look for a personal trainer that you have a strong personal connection with. You’ll be spending weeks or months talking to this person every week. Look for a trainer that approaches your fitness journey holistically, incorporating your lifestyle, nutritional needs, and personal goals. They’ll be able to work with you through past injuries, which so many of us Vancouverites tend to have due to our active lifestyles. The right personal trainer will consider all of these factors when crafting your fitness plan and make you feel incredible every time you see them.

Whether you are aiming to beat your personal best on the Grouse Grinds or feel super confident at the next Vancouver Naked Bike Ride, a Vancouver personal trainer will be able to guide you through your challenges and plateaus and inspire you to become the best version of yourself.

Top 5 Reasons to get a Vancouver Gym Membership

By Blog

Are you considering getting a Vancouver gym membership, but you’re still on the fence? Here are the top five reasons that might help convince you.

Vancouver Weather

Let’s start with the obvious. Vancouver is well known for its rain. We can go from 18 degrees and sunny one day to 20km winds and sideways rain the next. This makes it hard to maintain a workout routine outside in the wild. Having a gym membership will mean that you can plan your workouts in a climate-controlled environment.

Vancouver is a fitness metropolis.

Did you know, in 2019, according to a report from TravelSuperMarket, Vancouver was rated the 5th healthiest city in the world. You can see this is true by taking a walk on the seawall. It’s full of fit Vancouverites jogging, biking, walking, and rolling on any sunny day we have.

Vancouver personal trainers are top-notch.

Vancouver personal trainers go through an intensive training and certification program. The course is very dense and requires 500 hours of study over six months. This includes 50 hours of practical training sessions with a qualified instructor. When you choose a Vancouver gym, you’ll have access to top-notch trainers that are passionate about helping people.

Showing off your results

Many Vancouverites’ main driver is getting ready to look fabulous on the Vancouver beaches or in their New Year’s Eve outfit. One of the benefits of getting yourself a Vancouver gym membership is the awesome physical results you will achieve. You can be proud, and there’s no shame in being excited to show this off a little when the time is right.

The community you’ll gain.

This may be one of the most important factors, especially during this pandemic. Buy purchasing a Vancouver gym membership you are gaining more than access to the facilities. You are gaining an entire community of like-minded and encouraging friends. From the front desk staff greeting you with a smile to the trainers pushing you to do one more rep, to your fellow members who are there to share a friendly chat, joining a gym means joining a community.

SWEET POTATO CHOCOLATE PROTEIN CAKE

By Blog

INGREDIENTS:

  • 5oz Sweet Potato
  • 2 Scoops Chocolate Protein Powder
  • 2 TBSP Cocoa Powder
  • 1 Egg
  • 1 tsp Baking Soda
  • 2 TBSP Stevia
  • 1/4 Cup water 

DIRECTIONS:

  • Preheat oven to 350*F
  • Chop then boil sweet potato until soft
  • Add ingredients to a food processor and blend until smooth
  • Line pan with coconut oil or cooking spray to stop the cake from sticking. (recommend 8” round pan – but can use muffin tins as well or a square pan)
  • Bake for 25 minutes, remove from oven and allow to cool 

TOPPINGS:

Here is where I LOVE to have fun with this one. In the cake imaged above, I have topped it with fresh berries and some shaved coconut – super simple but perfect amount of tartness to balance the chocolate. I have also made chocolate ganache toppings by melting down some dark chocolate and icing the top with that, then adding fresh berries. Depends on the mood you are in and if you need to be careful with your macros or not!

MACROS (whole cake):

  • 525 Calories
  • 55g Carbs
  • 10g Fat
  • 60g Protein

DARK CHOCOLATE COCONUT ENERGY BITES

By Blog

Looking for a way to spice up your protein intake?

Do you have an insatiable chocolate craving but don’t want to ruin your diet?

These two recipes will satisfy both needs!

Enjoy these treats throughout the day or surprise your family and friends with a low sugar, low carb, flavorful dessert option at your next gathering!

INGREDIENTS:

  • 1/4 Cup Rolled Oats
  • 1 Scoop Chocolate Protein Powder
  • 1 TBSP Coconut Oil
  • 1 tsp Honey
  • 2 TBSP Unsweetened Coconut Flakes
  • 1 TBSP Cocoa Powder

DIRECTIONS:

  • Place all ingredients in a bowl and mix together
  • Hand-mold about 10 balls out of the mixture
  • Refrigerate for an hour and enjoy!

MACROS (Whole Recipe):

  • 404 Calories
  • 26g Carbs
  • 22g Fat
  • 28g Protein

Cardiovascular Training – Raising your heart rate to a healthier life!

By Blog

Whenever you step onto a piece of cardio equipment you find yourself with a plethora of options and information. There’s a nice little chart with your age correlated with the heart rate you should be at for “fat burning” and “cardio training”, next you’ll notice buttons labeled with what kind of workout you want, cardio, hill training, intervals, fat burning, heart rate programs etc. I can see how this can be so confusing and potentially misleading for one to follow. This will briefly explain what you should be paying attention to.

The desired heart rate is 220-your age, multiplied by the capacity at which you work (60%-80% is on cardio equipment). This age-old formula is an easy solution to the question on how hard you should be working. 60% would be the “fat burning zone” and 80% would be your “cardio zone”. The American Heart Association and Health Canada want all individuals who are looking to maintain their heart health to complete 150 minutes per week of moderate to intense cardiovascular work, in other words between 60%-80% of your max heart rate.
But wait, what does the fat burning heart rate mean? If I go over that heart rate am I no longer burning fat? This is a myth. There is no magic formula to be purely burning fat tissue in our body, in order to reduce fat we need to have a negative caloric balance. Less calories in, more calories out. In fact, the lower your heart rate is the less calories you are burning. Therefore you can workout at a lower heart rate for a longer period of time to burn more calories, or you can workout at a higher heart rate for a shorter amount of time to derive the same results.

This brings us to the type of cardiovascular work you can do which seems to be the most contradictory area of working out these days. The two that contradict each other right now are HIIT (High Intensity Interval Training) and steady state cardio. HIIT targets specific muscle groups, works your anaerobic system and your aerobic system, makes you sweat and also gets your heart rate up. It sounds great in theory, but may not be the only option to follow, especially for individuals with injuries, heart conditions or anything else that could be made worse with vigorous activity. Using this as your sole cardiovascular training method could be setting yourself up for burn out and potential injury when used too frequently. As for steady state, again you are working a specific set of muscles, increasing your heart rate but working only aerobically. Typically you wont push yourself too hard, but you are spending a lot of time in repetitive motion, typically with impact, which can lead to imbalances or injury. That being said, the best way to incorporate cardio into your regime is to blend both HIIT and Steady State while adhering to the heart rate guidelines. For more information on implementing cardiovascular work into your routine or more about target heart rates and how it applies to you, feel free to get in touch and I’d be more then willing to help you get on track with your cardiovascular goals.

Yours in Good Health,
Jolene Kohne
General Manager – Gold’s Gym West Broadway

GGX Group Fitness

By Classes

Your Life

Your Routine

At Gold’s, mix it up a little. Group fitness classes are part of the experience and included in your membership. Taught by aerobic artists, their job is to make you feel amazing and spark your inner fire.

Unique Workouts

At every club

With over 40 plus classes at all premier and elite locations, we’ve packed a cardio storm for your high endurance thrills.

WORK HARD, PLAY HARD

Choose from multiple classes being taught daily included in your membership:

  • Group Power
  • Total Body
  • Zumba®
  • Cardio Kickbox
  • Tabata
  • Step

With no limit, take as many classes as you like.

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15 Day Ass-Kicking
Routine now

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