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Jan
22

How to Retain Gym Members with Circuit Training on Total Gym

Refresh your class in 2016 and retain members with circuit training

Every year, January starts with a great rush in the fitness industry as gym-goers burst with enthusiasm and New Year resolutions, but by mid March have they lost their interest?

A Total Gym/GRAVITY class is a  fresh way to keep your members engaged and interested.  The fun factor, rapid results and the health benefits of a half hour – 45 minute functional total body workout,  can maintain long-term loyalty and provide enjoyment that will keep members coming back through to next January.

Keeping a choreographed Total Gym/GRAVITY class exciting may sometimes be challenging.  Fun new exercises and workout tips keep your exercise repertoire stimulating and your members happier.  Here’s an easy circuit-style workout that new class participants or regular members will enjoy.  And it’s simple to implement!GTSinuse_300DPI

Set Up – What you Will Need:

Ideally, you will need eight GTS units (you can add more rounds if you don’t have enough units). Take a little bit of time to write or print out the exercises for each station and stick them to the tower on the unit. Even though you will likely demo the exercises before each round, by the time the participant gets to any given station they may have forgotten, so a visual cue will be very helpful.   To familiarize yourself with the exercises please refer to your Foundation Manual (that you received when you took the course).

How Long the Workout Should Last:

  • 45 seconds per station,
  • 15 seconds transition time = 8 minutes per round.
  • 4 Rounds = 32 minute workout.
  • (Add warm-up and/or cool-down of 10 minutes = 42 minutes total)

How to Configure Your GTS Machine Stations:

  • Station 1: Set up for Squat – no pulley
  • Station 2: Set up for Biceps
  • Station 3: Set up for Torso Rotation – use Adjustable Glideboard
  • Station 4: Set up for Hamstring Curl
  • Station 5: Set up for Row
  • Station 6: Set up for Chest
  • Station 7: Set up for Triceps
  • Station 8: Set up for Overhead Press – with Press Bar

Round 1

Station 1: Regular Squats

Station 2: Bilateral Bicep Curls – Palms Facing Up

Station 3: Torso Rotation – Kneeling – Left side

Station 4: Bilateral Hamstring Curl

Station 5: Low Row – Palms Facing Each Other

Station 6: Chest Press – Palms Facing Down

Station 7: Tricep Press Down (Lying Supine)

Station 8: Overhead Press

Round 2

Station 1: Squat Jumps

Station 2: Bilateral Bicep Curls – Palms Facing Each Other (Hammer Curls)

Station 3: Torso Rotation – Kneeling – Right side

Station 4: Bilateral Hamstring Curl with Sit-up or Crunch

Station 5: High Row – Palms Facing Down

Station 6: Front Raise – Palms Facing Up

Station 7: Overhead Triceps Press (Lying Supine)

Station 8: Plyometric Overhead Press

Round 3

Station 1: Unilateral Squat Jumps (One Leg, Alternating)

Station 2: Biceps Static Equilibrium

Station 3: Torso Rotation Oblique Small Twists – Kneeling – Right Side

Station 4: Unilateral Hamstring Curl – Right Leg

Station 5: Surfer (Kneeling Optional)

Station 6: Chest Fly

Station 7: Overhead Pull Down – (Lying Supine)

Station 8: Unilateral Press – Right arm

Round 4

Station 1: Plié Squat Jumps

Station 2: Unilateral Switching Bicep Curls

Station 3: Torso Rotation Oblique Small Twists – Kneeling – Left side

Station 4: Unilateral Hamstring Curl – Left leg

Station 5: Row (cable unhooked from glideboard)

Station 6: Unilateral Chest Press – Static Equilibrium

Station 7: Lying Supine – Iron Cross

Station 8: Unilateral Press – Left arm

Hot Tips:

For a newer group, you may need to add more time to each station and reduce number of rounds as there is more necessary explanation and setup/help. So instead of 45 seconds with a 15-second rest, you can increase to one minute of exercise and 30 seconds of rest/transition.

Stay tuned for more exciting ideas for your classes.

 

Jan
4

Acclaimed Strength Coach, Mike Boyle talks about the Total Gym Jump Trainer…

IMG_4733

Mike Boyle testing the Jump Trainer.

The Total Gym Jump Trainer is pulling some traction in the world of Strength and Conditioning!  Launched only last year at the 2015 IHRSA show in Los Angeles, the unit is exploding into the lime-light because not only is it reducing injury recovery time considerably, its use for bodyweight plyometrics is allowing users to perform squats when they may have not been able to on their own previously.

Acclaimed Strength and Conditioning Coach, Mike Boyle discusses this further in his blog on Bodyweight Plyometrics:

A Little About Mike Boyle:

Mike Boyle Strength & Conditioning offers the most comprehensive performance enhancement training, reconditioning and personal training in the nation. MBSC’s results- driven approach covers every aspect necessary to achieve your goals, whether they involve sports performance, weight loss, or a healthier lifestyle. For the best in Boston area sports and personal training go to www.bodybyboyle.com.  For the best in performance enhancement information go to www.strengthcoach.com

MBSC was recently named one of America’s Top Gyms By Men’s Health Magazine and was voted Boston’s best personal trainers for 2011.

 

Apr
21

GETTING BACK IN THE PILOT’S SEAT WITH GRAVITY

Mission Valley ymca images- GRAVITY- SMALLNancy Vaughan used to be a regular at the gym until she began experiencing constant hip pain and had to stop working out. A private pilot for 30 years, she could no longer get in and out of a plane; she couldn’t event go to Padres or Chargers games because she couldn’t walk the stadium stairs without pain.

Then Nancy had total hip replacement surgery, but her road to recovery only started there…

“After hip replacement surgery, your body mechanics are off – you have a foreign object in your leg – suddenly your bad leg is your good leg but you’re not sure how to move. You’re terrified of doing something wrong, so you don’t do anything.

I experienced severe muscle pain in my lower back after walking only a few steps.  I’d stopped working out prior to my surgery and had become deconditioned and I realized that I needed to get back into shape – I needed to take control of my pain”

So Nancy joined the Mission Valley YMCA

“I started aqua exercise classes with an instructor that specialized in pre and post-operative patients. Once I felt I could complete a workout in the gym, I joined the ‘Team Challenge’ where I got a free pass to try GRAVITY using the Total Gym GTS  – I pretty much stopped everything else after that first class. Now I attend GRAVITY classes as often as I can. I go four to five days a week; sometimes I even go every day. The instructors are all great and I love the variety of classes offered – some emphasize stretching, some posture and balance, others focus on building core strength and overall muscle – but they’re all fun – and it works!

Working out on the Total Gym GTS has helped me regain strength in my legs, strengthen my core and has greatly improved my posture. I feel like I’m standing taller and straighter than before.

Even though my physician had sent me to physical therapy, it was GRAVITY and working out with Total Gym equipment that saved my life.

Now I have the freedom to get up and go do whatever I want. I knew after my surgery, that once I was able to climb back into my airplane, I could fly it and GRAVITY helped me feel more confident about trying it.  And of course it helped me to have the energy to be able to do the physical things that go along with recreational flying, like pulling the plane out of the hangar, loading it up, putting fuel into it, and then putting it away and unloading it at the end of the day.

Part of the recovery process from any total joint replacement is getting people back to good conditioning – I believe if there had been a Total Gym machine available to me during my post-op physical therapy, I would have been six months ahead of the game. I personally don’t feel there is any reason physical therapy clinics can’t run their own GRAVITY classes – it’s the missing link!  Total Gym should be a part of any physical rehab program.”

Total Gym and GRAVITY allowed me to get back to my active lifestyle pain free with confidence!

Sep
16

Total Gym Takes the ALS Ice Bucket Challenge

Our mission is simple – helping millions of people get healthier – and sometimes it’s not through fitness.

These past few months there have been a slew of videos uploaded to social media. Video’s in which a person voluntarily pours a bucket of ice water over themselves in the name of ALS Awareness.

For those of you who don’t know, ALS stands for amyotrophic lateral sclerosis (ALS), the lethal neurodegenerative disorder also known as Lou Gehrig’s disease.

About 30,000 Americans have this devastating disease, which attacks nerve cells and ultimately leads to total paralysis, losing the ability to eat, speak, walk, and eventually breathe – all while the mind remains sharp.

Life expectancy is typically two to five years from the time of diagnosis and currently, there is only one drug approved by the U.S. Food and Drug Administration (FDA) to treat ALS, which only modestly extends survival by two to three months. Consequently, ALS is 100 percent fatal.

In our small world of fitness, we have been greatly affected by ALS. Augie Nieto, a vivacious and energetic innovator in the industry who co-founded Lifecycles, Inc., now called Life Fitness, Inc., was diagnosed with amyotrophic lateral sclerosis in 2005. But always the pioneer, Augie and his family have been leading the way in finding a cure for ALS.

They founded Augie’s Quest, the largest individual fundraising program for ALS. All funds raised by Augie’s Quest benefit ALS Therapy Development Institute – the world’s leader in ALS research whose focus is to discover and develop effective treatments to end ALS.

But without public awareness, there is only a limited pipeline for fundraising.  According to The ALS Association, only about half of the general public is knowledgeable about ALS. That means 50 percent of the American public doesn’t know what the disease is or that it even exists.

The ALS Ice Bucket Challenge has made profound difference, welcoming more than 70,000 new donors who have raised over $110 million since July 29. At last count, more than 1.2 million people have posted videos on Facebook and mentioned the phenomenon more than 2.2 million times on Twitter.

Here at Total Gym, we were happy to join in, taking the challenge to the next level and contributing to the cause. Now we nominate all of you to Get On Board as well – take the challenge yourself and/or donate to any one of these foundations fighting for a cure:

ALS Association   Project ALS     ALS TDI   Augie’s  Quest

 

Jan
25

TOTAL GYM INSIDE – AMERICAN PHYSICAL THERAPY ASSOCIATION CSM 2013

Yesterday marked the final day of the American Physical Therapy Association (APTA) Combined Section Physical Therapy convention in San Diego with over 11,000 attendees.

The physical therapy market is our longest and most successful market place. “I can remember back in the late 70’s, we were actually asked to never exhibit at this convention again.  The Total Gym was perceived as a gimmick and not a serious piece of physical rehabilitation equipment.”

However over the years the market started to change and in the early to mid 80’s there was a paradigm shift away from single joint Iso Kinetic machines to a more functional approach and a total body observation. With this shift Total Gym became the most versatile , functional, body weight equipment and can now be found in over 10,000 physical therapy locations in the USA alone.

I have always appreciated the true  interest that physical therapists have in helping their patients to get back to normal function in their lifestyle. And I was excited once again to attend and visit with all the customers and friends we have meet over the last 35 years,  as well as the next generation of upcoming physical therapists.

It was great seeing you all in San Diego!

Yours in good health,

Tom Campanaro