Gender and Age Group: Age 13 and up, both men and women.

Motivation: They offer a great contest called $500,000 Gold's Gym Challenge. Anyone across U.S. and some parts of Canada can enter and you don't have to be a member of Gold's Gym. It's a 12-week contest that starts from January to April of each year.

Fitness Strategies: Gold's gym offers all fitness strategies, from strength training and aerobics to yoga and cardio boxing.

Risk of Injury: If you listen to instructions of trainers, you have limited risk of injury.

Nutritional Information: Gold's gym offer nutrition planning tools and information and articles on nutrition, sports, fitness, weight loss and many other health topics on their web site. At their physical locations, they also offer complimentary sessions with certified personal trainers who will give you general nutritional information.

Contact Info: To find a location nearest you, check out their web site at: http://www.GoldsGym.com

Come and visit NutriCounter web site at http://www.nutricounter.com for more fitness center reviews.

3.) Get Adequate Rest. The body requires a sufficient amount of sleep for rest and tissue repair (usually around 7-8 hours per night for healthy person). Sleep also provides body time to lower levels of bacteria in body. It actually stimulates immune system! If you can’t get your eight hours, try to take a quick 10-20 minute power nap sometime during day.

4.) Go Easy on Starchy Carbs. Try to “balance” starchy carbs (cereals, breads, white potatoes, rice) with protein and veggie alternatives.

My own personal case study: Even though I’d been exercising for years, I couldn’t shake extra 10 pounds I’d gained in college. I exercised for about an hour every day rotating my routine between cardio and resistance training. Did I need to exercise more? I wondered. Maybe, but I couldn’t fit another hour into day. So, I took a good look at my diet. What I found was, every day I was loading up with starchy carbs! Lots of cereal and toast. Lots of potatoes and white rice. Resolve: Just by balancing my meals with egg whites, sweet potatoes, green leafy veggies, and lean meats, I lost what remained. If you could use a Jump-start in you workout or haven’t seen changes in awhile, these four ideas are well worth your consideration. Plus, just by changing one small thing, you could make quite a difference in your shape. It will add a new element of vigor to your workout! So, reap big rewards of these small changes, they will pay dividends on your investment.