CuseFIT2013 – Part 3 Gold’s Gym

** CuseFIT2013 is a series of posts created to highlight fitness classes and offerings in and around Syracuse, NY. It is designed to give you my impressions and tips as a first timer at various classes. My hope is that by removing the unknowns about new classes you will feel more comfortable and confident moving classes from your “want to try list” to your “completed list”.  Heck, let’s get daring, I dare you to try a new class this year! Did you miss part 1 or part 2. **

Thank you all for following along the CuseFIT2013 series. The feedback has been incredible and I hope I’m accomplishing my goal of encouraging each of you to get out and try a new class. Part three of the series found me at Gold’s Gym in Dewitt, NY. I started with a tour of the entire facility which is massive! It was originally all tennis courts that have since been transformed into class areas, racquetball courts, cardio areas and a pool. Three tennis courts still remain on the facility as well!

Today though my goal was to conquer GROUP POWER!  If you’ve ever been scared of weights this is a great place to start and learn. Fifteen minutes before the class started the amazing instructor Darcy DiBiase, walked myself and another newbie through the fundamentals including proper form, technique and suggestions for starting weight. And this wasn’t just something special for me!  There is always a technique class at 5:15 on Fridays. Perfect timing since this particular group power class kicked off at 5:30. If you want to try out a Group Power class I would suggest going to the technique class. I have been lifting weights for quite some time and even for me it was a good reminded of proper form.

Here are some shots of the demonstrations: Notice her grip is narrow for this movement.

Now let’s get to fashion!

I wore my new Reebok tank and of course my favorite pair of Nux leggings. I also rocked in my pink sparkly soul headband and Real Flex sneakers. This was a great option for this class. Although this is one class where you would be completely fine in shorts and a t-shirt. Make it a comfortable outfit since in this class you have no time or free hands to fix clothing!

Walking into the room I will admit, I was a bit intimidated. It’s a HUGE room with lots of mirrors. But fear not it’s really not that scary!  All of the members were really friendly and excited to be working out during happy hour on Friday! Which was an extra shot of motivation for me.

To set up you need to select  a mat, a step with 2 or 4 risers, a bar, 2 weight clips and the weights you will use for the class. Since I went to the techniques class (I’m telling you GO you won’t regret it) I knew that the class is divided into 6 minute mini sessions, with lots of reps. Knowing this I selected two small weights, and 4 medium weights (only 2 shown below). My suggestion: sit close to the wall that equipment is on, that way you don’t have to lug your gear very far or if your up for it,  do what I did move to the opposite side of the room.

This class is great for a full body workout! If you’ve ever wondered if you can clean and jerk (lift the weight over your head like professional bodybuilder) this is the class for you. This class is a butt burner. Ladies (and guys too, but mainly ladies!) don’t be afraid of weights! I know the total misconception is you will bulk up but it’s SO NOT TRUE! A class like group power is an excellent way to ensure you are getting a good mix of workouts. Many of us myself included fall into cardio ruts…get OFF the treadmill and try something new.

Once the class started the energy of the music and the instructor really keep you moving. Darcy was great and had some fun with the music. We got a little dance break in one of the songs (after all it is happy hour!) and even got to grunt “Uugghhhh” in another. She really encourages you to leave it all on the floor! And I was happy during the last reps that she was so motivating. Whew…it could get tough.

Being new to the class you will feel awkward at first with how to hold the bar, but 3 minutes in you’ll be an old pro. As I said before the hour-long class is broken out into 6 minute or so mini-sessions. The first is a full body warm up with the bar.  You can count on lots of rows and forward bends. After that the sessions concentrate on some lower body (squats or lunges), full body, and upper body (for some of these you will be laying down on the bench). And then you close with ab work and stretches.

At any point in the class you can add or remove weight from your bar. You can also choose to do the movements with just body weight or an empty bar if you prefer. Making this class really versatile for beginners as well as more experienced weight lifters.

Gold’s Gym has two locations in the Greater Syracuse area. One the one I visited in Dewitt and one in Liverpool. I learned that classes are the same for about four weeks. Then the entire routine is changed up. This is designed to let people walk into classes with comfort and the change is often enough to not let muscle memory set in. And when I say everything changes I mean music and all!

After class Darcy the instructor posed with me for a photo! What you can’t see here is my butt, legs and arms tingling in post workout delight.

My takeaways:

Gold’s Gym Dewitt, NY

• Memberships: They offer a variety of memberships including group class passes and monthly memberships.
  
• The building and facility are massive, offering lots of space for a variety of activities. They offer over 70 classes a week!
  
• The locker rooms were just recently redone and are beautiful. No need to change before you come!
  
• Lots of Amenities! There is a full smoothie and snack bar on site! Power up after your workout with some of their creations.

What to Bring

• Bottle of water
• Towel
  
• Sneakers
• And a smile

What to Wear

• Wear what you feel most comfortable in. Leggings, pants and shorts are all acceptable. For tops I saw everything from long sleeves to tanks, the choice is yours.
• Bring your sneakers, you’ll need to wear them.

 What to expect

• Be prepared for a great and challenging workout.
• You are given sometime in between the mini sessions to change your weights. Be prepared to swap them out. You will want less for arms and more for legs. The instructor will give you verbal cues on both.
• Friendly and helpful instructors and members.
• Have fun this class is a challenge, you will be feeling the burn.

Would I recommend this class:

The short answer is YES! Watch the video about to hear more of my review.

Want to try your own GROUP POWER class at Gold’s Gym?  You can visit their website here. Follow them on twitter or give them a “like” on facebook.

Question of the Day: Do you incorporate weight training into your workout routine?

Tagged as: #cusefit2013, Gold's Gym, Group Power classes for beginners, Group Power what to expect, Newbies to group classes