Gold’s Gym and Women’s World 90-Day Challenge Our Mission: To Make Tallahassee the Healthiest City in the Nation Through Education in Health and Fitness. Gold’s Gym and Women’s World are proud to present our famous 90-day fitness challenge! This challenge is an exceptional opportunity for all of our members to participate in a program that not only yields positive physical results in only twelve weeks, but also provides enough knowledge to keep these results for a lifetime. In order to help our members achieve these goals, Gold’s Gym and Women’s World have developed a unique program centered exclusively on education in the health and fitness fields. As always, the winners of this challenge are NOT the one who look the best at the end, but the ones who have shown the most physical improvements through their commitment to a healthy lifestyle. Such a lifestyle involves a fitness regimen that includes a basic knowledge in nutrition, resistance training, and cardiovascular activity. Even though we can only measure physical factors in this competition, we now that the end results extend far beyond the physical. Our personal goal for our members is to encourage a healthy lifestyle change. We have found that 90-days is the time needed to turn that commitment to change into a habit! How do I enter? Sign up for the challenge at the front desk of your club. All clubs, the three Gold’s Gyms and Women’s World of Tallahassee, will be participating in the same challenge, so it doe not matter which club you sign up in or where you work out.* There is a $75 fee to enter the competition. This fee is used to cover the weekly educational workshops that will be provided for challenge participants, our challenge t-shirt, before and after pictures, before and after LBM, body fat, weight, and circumference measurements work-up, and, of course, the prizes for the winners. Please note: this entrance fee does not cover the cost of a personal trainer. You may feel that hiring one may help you reach your goals faster and stay motivated. As you will be learning, each person is physically unique and has his/her own fitness goals. A personal trainer can help to customize a routine that takes these factors in to account. What are the start and finish dates? Sign up for the challenge will begin Jan. 1. The challenge itself will begin Thursday, February 9 and will last until Tuesday, May 9. The challenge kickoff meeting on Feb. 9 will be in Miller Hall at the FSU University Center (in the stadium). This will be an important motivational and instructional meeting to provide participants with the framework around which the challenge will be conducted. Plan to spend about an hour and a half. Before and After pictures and measurements: The before pictures and measurements will begin Monday, February 13 and will end on Friday, February 17. Gold’s Gym members will sign up and have this work up done at the Gold’s Gym on Capital Circle, N.E.. Women’s World members will sign up and have their work-up done at that club. (You may call to schedule your appointment. 385-9712 for Gold’s and 222-3200 for Women’s World.) You may choose from the available times and dates offered that best suit your schedule. Please show up 10 minutes early. The work-up itself will last about 15 minutes. The after pictures will begin Tuesday, May 9 and last through Friday, May 12. Again all appointments will be made at the Gold’s N.E. location or at Women’s World. Our judges will examine the results, and the winners will be announced at the awards banquet on Saturday, May 20 at Elements in the Lake Ella Shopping Center. What do I bring for my pictures? The before pictures are always the hardest part of the challenge, we know! While we would encourage you to bring something that allows us to see as much of your body as possible in order for us to more accurately judge the winners, we also want to make sure you feel as comfortable as possible. If you are absolutely opposed to wearing a bathing suit (this is what we recommend), then make sure to bring something that fits closely to your body. Remember that it will be more difficult to judge before and after pictures if one or both feature too much clothing on the participant. Three pictures will be taken – front -, side – and rear-view photos – in order to give the judges the best opportunity to assess your progress. Measurements should NOT be done on a day that you have already worked out. This will give an inaccurate reading. Note: Only the judges will see your pictures. No other member or employee of Gold’s or Women’s World will be allowed to see any pictures or other statistics without the permission of the participant. Winners may, however, wish to display the success evidenced in their pictures once the competition is over. If you would like to have your photos for your own personal use but not to be judged, that is fine too. We can seal them and give them to you directly. How will the winners be determined? All participants will be divided according to age and gender categories. These categories include 18-29 years of age, 30-45 years, and 46 and up, with men and women competing separately. Judges will examine the participants’ results in three areas: body fat lost, change in lean body mass, and overall apparent change in the body as evidenced in the before and after pictures. There will be one first and second place winner from each category. In addition to this there will be one overall winner from each sex regardless of age. These overall winners will have in some way proven to be an exceptional model of a healthy lifestyle change. We will have four judges for this competition. Our judges are chosen for their expertise in health and fitness evaluation. They will take into consideration the factors listed above. It is important to stress that the winners are not necessarily the ones who have lost the most weight according to the scale. As you will learn, this could also denote a loss of muscle and/or water, both of which can be determined when weight is considered in conjunction with body fat. The entire body composition change is what will ultimately determine the winners. (This is also important for those who choose to work more towards muscle development.) NOW IS THE TIME TO COMMIT TO A HEALTHY LIFESTYLE! GOOD LUCK! Challenge Kickoff and Introductory Meeting – Thursday, February 9 Tobie McMahan 7:00 pm Miller Hall in the University Center at FSU This initial meeting will cover the mission and guidelines for the challenge as well as begin to explore the educational and motivational foundation for the importance of health and fitness. This will be an important for all challenge participants and will be considered the official “Day 1” of the competition. Getting Started with Nutrition – Wednesday, February 15 Dr. Jenice Rankins 7:00 pm Holiday Inn of Apalachee Parkway in the conference room This seminar will begin to explore the truth about healthy eating while discussing some of the myths that ultimately contribute to our lack of success in weight loss, energy loss, lack of muscle development, and the like. We will begin to discuss what is entailed with healthy eating and how to custom design a nutritional plan that will help you accomplish your health and fitness goals. All About Cardiovascular Training – Monday, February 20 Dr. Steve Chandler 7:00 pm Holiday Inn on the Parkway This seminar will begin to address the benefits and myths associated with cardiovascular training. As with the nutrition seminar, we will begin with an exploration of cardiovascular fitness and end with an explanation of how to design a cardio routine that will help you to meet your individual goals. By this point in the program you will be able to work a nutritional plan in with your cardio routine in order to begin to see results. All About Resistance Training – Wednesday, March 1 Gi-Nam Lim 7:00 pm Holiday Inn on the Parkway This seminar will explore the importance of resistance training for everyone, but will also address the practical issues of how to design a program that compliments your nutrition and cardio programs. This seminar will, as with the others, begin with an explanation resistance training and its importance and will end with a discussion on how to build a program that works specifically for you. Back to Nutrition – Wednesday, March 8 Dr. Jenice Rankins 7:00 pm Holiday Inn on the Parkway Now that we know what to do, let’s revisit what not to be swayed by in the world of diet myths. Learn what is truth, what is myth, what to take and what to discard as harmful within some of the most popular diets out there today. Bringing it all Together – Monday, March 13 Tobie McMahan 7:00 pm Holiday Inn on the Parkway At this point in the challenge you will have learned all of the key components necessary to design your own fitness program. This seminar will help to solidify your own personal program by bringing the three elements of nutrition, cardiovascular training and resistance training into a workable design that, as always, is your own personal program. This is a good time to bring your questions! Behavior, Eating and Exercise – Tuesday, March 21 Dr. Natalie Sachs-Ericsson 7:00 pm Holiday Inn on the Parkway This seminar addresses cognitive-behavioral interventions used to increase healthy eating and exercise. The discussion is designed to make us think about our personal present and long-term attitudes towards eating and exercise. It will help us to modify certain behaviors that can either help or harm us on our journey to health. The Effects of Aging on Muscle and Skin Tone – Monday, March 27 Dr. Ben Kirbo 7:00 pm Holiday Inn on the Parkway This is an issue that will and does affect us all! Learn how to combat the effects of aging through preventative diet and exercise. Dr. Kirbo will be accompanied by an aesthetician who will teach about beneficial and harmful products that can help or hinder us. Last five weeks: We’ve talked the talk! It’s time to walk the walk! The remaining five weeks will introduce you to our group fitness programs that are helpful to integrate into your routine. These are not the usual classes! They will last a full hour instead of the usual 45 minutes in order for the instructor to be able to lecture on the class itself and how to use it to meet your goals. At this point Gold’s Gym and Women’s World will divide up into their respective clubs for the classes. The courses will include Spinning, yoga, kickboxing, Body Pump and Fusion Fitness. 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