Summer Fitness


Summer is finally here and you want to get outside to participate in the multitude of outdoor activities out there like hiking, swimming, biking and paddle-boarding. Your gym workouts can really enhance your performance in these activities as well as make you look great in your swimsuit and shorts!

Here’s how:

The Three Components of Exercise

Cardiorespiratory training, resistance training and mobility. Whether your goal is to improve your performance in your outdoor activities, or just to look tone and fit while doing them, you’ll want to include the three components of exercise in your fitness routine.

Cardiorespiratory Training

Cardiorespiratory training is important for building and maintaining aerobic capacity, which is the body’s ability to use oxygen to fuel exercise activity. The more oxygen that can be consumed, the bigger the aerobic capacity, the more physical work an individual can perform. Gold’s Gym offers great options for getting your cardiorespiratory training in. Check your Gold’s Gym app or the Gold’s Gym website for Les Mills RPM, BodyAttack, BodyCombat, RPM and SPRINT class schedules.

I might be biased, but Les Mills RPM is a fun and exhilarating way to train for sport performance, recreational activities, to tone the body and to just feel great. And what’s a better way to beat this heat than to ride a bike in an air conditioned room with me, am I right? You can ride with me in Redmond, Mondays at 9:30 am, Thursdays at 9:30 am or in Issaquah Sundays at 8:30 am. During this 45-minute class, you’ll build your fitness and burn lots of calories. If you are brand-new to the program, don’t be intimidated – it’s recommended that you participate in just the first-half , then add-on at each subsequent class until you are doing the whole workout. For those looking for High Intensity Interval Training, Les Mills SPRINT is a fantastic workout for cardiorespiratory training. This class is just 30-minutes long and can be done on your lunch break with me Thursdays at 12:15 pm or come in before work and get it done at 5:30 am Fridays!

If you’re wanting to know how to setup your bike check out this video I made to show you how: How to Setup Your Bike

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Resistance Training

As I wrote about in my previous article, resistance training is a crucial component to overall fitness. Resistance training will help improve both muscle strength, which in-turn elevates resting metabolism, and functional performance in sports and recreational activities. Resistance training is also important for injury prevention, as stronger muscles help stabilize and support joints. Resistance training also develops balance, stability and proper body mechanics. For an example of some great resistance training moves focusing on the gluteal (or butt) muscles, see my YouTube video. Did you know that your glutes are the largest and strongest muscles in your body? Training your glutes not only creates a great-looking derriere in your summer shorts or swim suit, but can also promote good posture, improve athletic performance and make your recreational activities this summer easier as well as put you at less risk for injury.


Many of us skip the mobility aspect of our training. Mobility involves performing exercises that will increase your range of motion and your stabilization or control of the muscles that surround the joint. Without range of motion, performance can suffer. Having optimal mobility and movement allows you to achieve proper form and to use proper technique in your lifts and movements, which translates into improved fitness. Everyone should add movement work to their warm-up to ensure that their workouts are effective as well as to prevent injury. A good warm-up should include myofascial release like foam rolling, active dynamic stretching like the “World’s Greatest Stretch”, and bodyweight movements like the squat or lunge. Post-workout cool-down should include static stretches which could include the Precor Stretch Trainer , TechnoGym Flexibility machine found at Gold’s Gym in the stretching areas.

Gold’s Gym personal trainers are also great resources if you are looking for guidance, professional one-on-one assistance, coaching, education, and accountability. A personal trainer can help bring your summer fitness plan together by designing a program incorporating the three components of exercise: cardiorespiratory training, resistance training and mobility in order to help you achieve your fitness goals this summer!

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