Shop Total Gym Today

Move It So You Can Lose It: Why We Shouldn’t Sit For More Than 3 Hours


The Truth About the Balance Between Eating, Rest, and Moving

It is a well known fact that obesity is on the rise and we are not making much progress with battling this epidemic. It is also well known that activity burns calories and helps us to lose or at least maintain our weight. Knowing that an active body is a healthier body, what are the benefits of moving more and how can we achieve our 10,000 daily steps?

The health benefits of regular activity are far reaching. When we consume foods, especially those high in sugar or fat, our bodies secrete an array of compounds designed to help us either synthesize energy to fuel our cells or as building blocks for things like muscle protein. The resources we consume but don’t need for immediate use are then stored as FAT. When we are more active, either while we eat or while we work, the items we consume must be burned for fuel. The bottom line is if you don’t move it, you will gain it and ultimately lose it—the battle of the bulge that is!!

Yes, the endless fight we all seem to have to battle is our metabolism. When we eat, we raise our insulin levels in our blood stream to help us use and store sugar. Activity can help to lower the sugar surge and thus the insulin surge that follows. The trick to outsmarting our fat cells is to lower our insulin levels and only eat for your immediate fuel needs.

In prior centuries, before food was so plentiful and readily available, it made sense for our bodies to be excellent at storing sources of fuel. Our bodies are exquisitely designed to conserve energy. When we go too long between eating or eat too much at once, the delicate balance of metabolism shifts and we store fat! Getting off balance will leave us at risk for diabetes, high blood pressure, high cholesterol, as well as for heart attacks and strokes.

Exercise and activity are perfectly designed to counter fat cells by helping to burn recently consumed fats and sugars for energy, which releases less insulin into our blood streams and stores less of energy as fat. The simple fact is that the less we move, the slower our metabolism becomes as we adapt to needing less calories. So merely restricting calories tends to have an adverse effect by actually lowering metabolism. The trick to weight maintenance and eventual loss is to move!

Some Facts in The Sitting Vs. Moving Debate

Continue reading »

Posted in Health & Fitness | Leave a comment

Fat Burning Workout Day 1

Screen Shot 2015-07-02 at 12.41.46 PM

Fat Burning Workout Day 1


Miss Fitness America Sherry Goggin joins us again on Total Gym Pulse to show us how to get a bikini body by doing some amazing fat burning exercises in a three day program using The Total Gym. In today’s workout Sherry will demonstrate how to work on your back, shoulders and abs.


Begin by sitting on your knees on the glideboard. Squeeze your back and do a low pull bringing the cables to your midsection. This isolates your muscles and works the lower back. From here, Sherry transitions into what she calls an “X” exercise by pulling the cables apart diagonally – then alternating each hand up and down. Sherry says  to work your way to do 3 sets of 10 for each exercise in this series.
Continue reading »

Posted in Workout Videos, Workouts | Leave a comment

What’s In Your Workout Closet?

Workout Clothes: Essentials Vs. Fads


If you are one of the few people left who think that trendy workout clothes only belong in the closet or in the gym and not on the sidewalks, in coffee shops or roaming around shopping malls, you may be in for a shock.

Popular brands such as Nike, Under Armour, Lululemon, Gap’s Athleta, Urban Outfitters, and even Costco’s Kirkland brand, are out to extend workout clothing into every nook and cranny of life they can find.

Those keeping an eye on this industry estimate that the U.S. athletic apparel market could grow by 50% in the next six years, hitting $100 billion in annual sales. The denim manufacturers do not like this too much. The trendy look of gym and yoga clothing on the streets is being blamed for a decline in denim sales, which fell 6% in 2013.

This isn’t a fad where the novelty falls off in a year or two. No, this is a trend, growing for more than a decade with widespread popularity continuing to take hold among celebrities, athletes, CrossFit followers, bootcampers, everyday gym rats, at home workout folks, members of Silver Sneakers, and even the two thirds of American that struggles with “overbesity” (overweight and obesity) find comfort in “plus size” workout clothing.

Business casual in many companies has come to mean any variety of Lululemon’s Find Your Bliss Jacket, All You Need crops, Easy Breezy Pant, The Principle Tank, No Limits Tank, Pure Balance Sweater, a scoop back tank, a Vinyasa scarf, and maybe even a pair of Minnetonka Moccasins.

The trend, it seems, is definitely on a brightening trajectory, not just in bright, daring colors, but in technology as well. I’m wearing a pair of workout pants lined with antimicrobial silver and a compression shirt, both quick dry, odor controlling and moisture wicking. I thought about wearing those compression shorts but after a weekend of visiting (ok, eating our way through) the San Diego County Fair’s fried food extravaganza, the workout pants were a better choice. Oh, and a shirt I just ordered is all set to “talk with” my Apple Watch — only thing is I don’t have one of those. Yet. Accepting all gifts, however.

My wife, a personal trainer, loves the Gap Athleta line for everyday fashion and workout comfort, but also pulls out her Nike, Adidas and Under Armour head band when she’s really pumping up a new Les Mills routine. She just told me about a company called Naked Sports Gear that makes sports bras that promise that UV rays will get through to ensure an “all-over” tan.

While we aren’t seeing the legwarmers of the 80’s any longer, yoga pants and leggings have taken over and show up everywhere—literally, including in Houses of Worship, weddings, formal dinners, all with the latest fabric technology, of course.

Trends in Fitness: Sneakers

Continue reading »

Posted in Health & Fitness, Workouts | Leave a comment

Does Fasted Cardio Work?


Fasted Cardio

Over my 15-year fitness career, my axiom has always been that people should not take my cardio classes without eating beforehand. The rationale for my training is that the body needs the energy source of carbs to for an effective workout that will allow one to get their heart rate to a necessary fat burning zone. Not having enough fuel for your body means, that you won’t get the most out of your workout.

Several months ago a friend lamented about the lack of weight loss to her trainer, he responded that she run on the treadmill in the morning before eating. It sounded like a way to shock the body short-term, but not a long-term solution. This response goes against my intuitive logic so I’ve decided to research this practice known as “fasted cardio.”

This fat burning routine historically has been the secret of body builders looking to maximize leanness. The science or definition of fasted cardio is that performing cardio exercises on an empty stomach forces the body to break down stored fats in order to fuel the work out. In this situation, your insulin level is low and will not interfere with lipolysis (fat burning process), thus allowing you to access and burn more stored body fat for fuel.

When we eat food, it gets broken down into various molecules that our cells can use, and these molecules are released into the blood. Insulin is released as well, and its job is to shuttle these molecules into cells. Depending on how much food you eat in a meal, your insulin levels can remain elevated for several hours (anywhere from 3 – 6+).

When the body is digesting and absorbing what we’ve eaten, it is in a “fed” or “postprandial” state (prandial means “having to do with a meal”), raising insulin levels. Once it has finished processing and absorbing the nutrients, insulin levels drop to a “minimum” low (or “baseline” level), and the body enters a “fasted” or “post-absorptive” state. Every day our body moves between “fed” and “fasted” (or “postprandial” and “post absorptive”) states.

Higher insulin levels means the body will use less fat for energy (both body fat and dietary fat). Consequently, when we eat food the body basically shuts down its fat-burning mechanisms and lives off the energy provided by the meal, and it also stores a portion of the excess energy as body fat for later use. As your body processes and absorbs the food, insulin levels decline, which tells the body to start going to fat for energy as the “fuel” from the meal is running out. Finally, when the absorption is complete, your body is fully running off its own fat stores for energy, which means fasted cardio if we are exercising in this state.

Does Fasted Cardio Work?

A recent study from the UK published in the “British Journal of Nutrition” did find that when subjects were fasted during morning cardio they burned 20 percent more fat than when they had a meal beforehand. However this loss was during exercise not during the critical post exercise stage when metabolism gains are most important.

Overall most studies bear out that there is no significant fat loss or weight loss from the fasted cardio practice. In a controlled study for the Journal of the International Society of Sports Medicine (, twenty young females, all healthy and with recent aerobic training experience (but not resistance training) were divided into two groups. All participants were prescribed the same calorie-restricted diet along with the same steady-state cardio routine. The only variable was that one group (FED) would be given a shake before performing cardio, while the other (FASTED) would wait to consume the shake post-workout. The study showed that everyone lost fat primarily because of supervised dietary restriction and mandatory exercise. Another study confirmed that although fasted runs may help adapt the body to more efficiently burn fat as fuel, they didn’t help athletes lose weight or improve their aerobic conditioning or endurance.

Then there is the study that suggests Continue reading »

Posted in Health & Fitness | Leave a comment

The Total Gym Plyometric Squat Challenge For All Levels

Screen Shot 2015-06-29 at 2.26.36 PM

Plyometric Squat Workout– Beginner, Intermediate, and Advanced Progressions

Bathing suit season is here and it is time to tone up those legs, thighs, and glutes! Let’s get down to business and discuss how plyometric squats performed on the Total Gym can help get you there. Plyometrics, performed properly, are a great way to increase quad and hamstring strength, tone muscles and increase stamina to help get you through a busy day.

Let’s take a look at how plyometric squats can be performed at a beginner, intermediate and advanced level – keeping you challenged and motivated for weeks to come. Remember it is always good to set goals and keep challenging yourself as you progress to go to the next level while having some fun in the process!

Before you begin this workout, just a quick reminder on the importance of a proper warm-up. Make sure you take a few minutes to get your muscles warm and heart rate up before performing these exercises. This may involve a quick ten-minute walk/jog around the block or some basic squats with arm raises on the Total Gym.

Starting Position:
Make sure to disconnect the pulley from the glideboard and properly store it behind the tower. Now push the glideboard halfway up the rails, straddle the rails, and sit at the bottom edge facing away from the tower. Place your feet on the squat stand, positioned shoulder width apart. Slowly lie back, ensuring your head is fully supported by the glideboard and any hair/ponytails are tucked underneath your head to avoid it getting caught under the glideboard.

Plyo-Squats for Beginners

With your Total Gym set on a lower level you are going to release your feet off the glideboard as you move smoothly up and down the rails. As you go up and down the rails visualize your feet landing in the same place on the squat stand. Now change the position of your feet by pointing your toes out to the right and left. This will challenge different muscle groups muscles and tone those inner thighs. Keep things interesting by placing your feet and ankles together like you are skiing down a mountain. As you release both feet at the same time try and land softly on the squat stand by decelerating through the range of motion.
Continue reading »

Posted in Workout Videos, Workouts | Leave a comment

Make Time, Not Excuses, For Working Out

make time

Finding Time To Work Out In Your Busy Everyday Life

  • I just don’t have time to exercise with my new baby.
  • I’m in college and don’t have time to exercise.
  • I’ve got all these kids I have to carpool—I don’t have time to exercise.
  • My time-management skills suck and I never find the time to get to the gym.

Sound familiar? Of course it does. Not having time to exercise is the number one excuse people give for not working out.

However, there’s nothing better than exercise to improve your health, mood, stress level, brain fitness, memory, learning skills, attention and concentration, weight management, sleep, energy, productivity, self-esteem, relationships, and even your sex life. Want some motivation? When inactive people increase physical activity just 15 minutes a day, they reduce the risk of premature death by 14% and increase life expectancy by three years. Fifteen minute bursts of exercise every day for three years of life is not a bad trade off!

Optimizing your life to be balanced and healthy requires that you make time for exercise and physical activity. Motivation often starts for an external reason and quickly moves into something deeply internal — “I want to fit into that dress for our daughter’s wedding” turns into “I want to see my grandchildren someday.” So, another way to have more time is to reconsider how you think about your time, and what you consider to be exercise.

Find Time For Exercise While in College

Continue reading »

Posted in Health & Fitness | Leave a comment

Picking Produce: 3 Questions for Getting it Right


How to Choose the Best Produce

No matter if you are Paleo, Vegetarian, Raw, Vegan or generally trying to eat well, fresh produce is the foundation of any healthy diet. However, choosing the best produce can sometimes be overwhelming and oftentimes goes bad before you can even use it. Next time you are at the grocery store, ask yourself these three questions to make sure that you are choosing the best produce.

How Far Has My Produce Travelled?

When produce is first harvested, it is the freshest, tastiest, and most nutritious that it will ever be. When produce is grown locally it has to travel a shorter distance and gets to your grocery store more quickly. It will be more flavorful, nutrient dense and last longer after you buy it. Buying produce that’s in season is more likely to be local and fresh. Shopping at your local farmers’ market is a great way to ensure that your produce is local and in season. Grocery stores will also organize the produce that is in season so that it is at the front and it is typically on sale!

When Am I Going to Eat This Produce?

Even when stored correctly, some produce will spoil much more quickly than others. This doesn’t mean that you have to make multiple trips to the store, but rather organize your cooking so that you eat the more perishable produce early on. I absolutely love this weekly guide developed by Marita Cantwell, PhD, a postharvest specialist at the University of California, Davis. It is based on a Sunday shopping trip and assumes all of the produce is ripe:

EAT FIRST:  Sunday to Tuesday
Continue reading »

Posted in Health & Fitness, Healthy Eating | Leave a comment

Tips For Getting A Six Pack

Screen Shot 2015-06-23 at 12.43.05 PM

Tips For Getting A Six Pack

Summer is just around the corner -  it’s time to bring out the swimsuits! Of course we all want to look our best and one of the best features to showcase at the beach are “six pack” abs. Joining us once again on Total Gym Pulse is fitness trainer John Peel to give us some great tips on how to get a six pack using The Total Gym.


The first exercise John demonstrates is a plank. With your feet on the floor and arms on the glideboard position yourself horizontally. Make sure to keep your back straight to prevent yourself from injuring your lower back. From here, move your arms forward and move back and forth with the glide board. Go for 15-20 reps and if you can’t move the glide board, simply hold the plank position in place.


Next, John gets to the side of The Total Gym and places one elbow on the glideboard and stacks his feet on top of each other. Keep your hips up high as this exercise works the obliques. Continue reading »

Posted in Workout Videos, Workouts | Leave a comment

6 Fitness Apps To Get The Most Out of Your Workouts

best fitness apps

Reviews Of The 6 Best Fitness Apps

Is there anything you don’t know about your body’s health and fitness functioning? Free fitness apps and those that cost a premium can inform you of your blood pressure, steps walked, stress level, floors climbed, hours of sleep, heart rate, indeed, the myriad of the 211 million complex fitness analytics and refined health apps out there can help you keep track of more than 150 parameters of your body’s functioning. It seems that just like everyone knows exactly how much gas they have in their cars, the explosion of fitness apps and trackers now keep you as informed about your body as your car—and actually far more informed.

There is some recent data out of Carnegie Mellon University’s Integrated Innovation Institute that suggests that 66% of people who maintain a healthy diet find fitness apps and trackers helpful to monitor diet and exercise, but 67% of people who don’t maintain a healthy diet don’t find apps helpful. This seems to suggest that the apps provide the most motivation and help for those already healthy!

I’ve scoured the wearable market, spoken with some of the country’s top fitness gurus, checked in with fit tech folks and based on all of that, here are my top six recommendations:


  1. Radius – $9.99
  2. Want to view unlimited personalized workouts whenever you want, under the virtual guidance of celebrity trainers while tracking your progress? For $9.99 month, Radius will do just that for you.
    Continue reading »

Posted in Health & Fitness | Leave a comment

How to Use Total Gym’s Golf Core Grip Accessory

Total Gym Core Grip Golf accessory

The Father’s Day Total Gym Attachment Spotlight: Golf Core Grip

Hey Total Gym Team,

With the golf season in full swing and Father’s Day around the corner, the Total Gym Core Grip Workout System is the perfect gift for the man in your life. This accessory works seamlessly with your Total Gym and is guaranteed to improve your golf game.

The Core Grip Workout System attaches to your Total Gym cables, which allows you to emulate natural golf movements while maintaining a neutral grip that all great golfers aspire to.

My dad got me into golf when I was two years old and I have been in love with the game ever since. When I began my fitness training career, I tried everything I could think of to help my golf clients; it wasn’t until I used the Total Gym eleven years ago that I realized its potential in this area. The best benefit of the Total Gym is functional training. The Golf Core Grip takes the best benefit of the Total Gym, functional training, to a new level.

Check out the video to learn some exercises that strengthen AND improve your core flexibility.

5 Reasons To Fall In Love with The Golf Core Grip

  • Wrist Strength and Stability
    If you look at the big hitters, they all have well developed forearms. From old-school players like Arnold Palmer and Jack Nicklaus to modern day bombers like Dustin Johnson, a powerful wrist release through impact creates more club head speed, which equates to more distance. Improving your wrists and forearms strength is huge for those moments when you miss the fairway, by giving you the power to get through the rough with maximum force.
  • Continue reading »

Posted in Health & Fitness, Workout Videos, Workouts | Leave a comment