We offer a very integrated program that includes all five components of health and fitness: strength training, weight management, cardiovascular exercise, nutrition, and flexibility training – in combinations that are right for you. By implementing all five, you will maximize the time and effort you put into your routine for the best possible results.

By following each of these five components, you'll become stronger and more flexible, you'll have increased endurance and cardiovascular performance, and you'll look, feel, and perform at your very best. At the same time, you'll reduce your risk of disease and injury and enjoy other improvements of good health – not just for six months, but for life. Below is a brief description of each and links for quick and easy access.

Strength Training

Strength training is exercise that uses resistance--for example, weights--to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. GHF uses strength training as a general term synonymous with other common terms like weightlifting and resistance training. The benefits of strength training are many and have a great influence on our physical performance, metabolic efficiency, physical appearance, and risk of injury.

Click here for the GHF Strength Training Program, where you'll learn all the very important principles and guidelines to help you achieve the results you desire. In addition to our Online Strength Training Book, you'll find a muscle map with the best exercises for each muscle group, hundreds of exercise instructions and video demonstrations, and our customized strength training programs--personalized to your experience and fitness level, goals and personal interests, and time commitment.

Weight Management

Decades of research have shown that diets, both self-initiated and professionally led, are ineffective at producing long-term health and weight (fat) loss. GHF offers a much safer, more effective approach and will show you how to take the frustration, guilt, and deprivation out of weight management, allowing you to adopt gradual, realistic changes into your life that will make healthy eating and physical activity a permanent pleasure.

Click here for the GHF Weight Management Program. You'll find hundreds of healthy recipes, easy-to-follow shopping lists, and our Online Weight Management Book, which will teach you how to shop, cook, and eat healthy foods that you'll enjoy. It'll also tell you when and how often to eat for the best results and discuss the mindset you need to be successful. By implementing our program, you'll soon discover what your body is capable of and begin enjoying the many benefits of fitness and good health!

Flexibility Training

Flexibility is a joint's ability to move through a full range of motion; flexibility training (stretching) helps balance muscle groups that might be overused during exercise or physical activity, or as a result of bad posture. The benefits of a safe, effective stretching program include improved muscle coordination, posture, and athletic performance as well as decreased risk of injury, muscle soreness, and low back pain.

Click here for the GHF Flexibility Training Program to learn how to get the best results and maximum benefits, including when to stretch, how often to stretch, and how long to hold the stretch. In addition to our Online Flexibility Training Book, you'll find a muscle map with a detailed explanation of each muscle group, its location, and the best flexibility training exercises for that group. You'll also find instructions and video demonstrations for 20 of the best stretches for you to view on your computer or take to your health club.

Cardiovascular Exercise

The terms cardiovascular exercise, cardiorespiratory fitness, and aerobic exercise are synonymous and the centerpiece of physical fitness, weight management, and cardiorespiratory (heart and lung) health. The benefits of cardiovascular exercise include decreased blood pressure, decreased cholesterol, decreased body fat, increased heart and lung function and efficiency, and decreased anxiety and tension.

Click here for the GHF Cardiovascular Exercise Program, where you'll learn the principles and guidelines of an effective routine, including training methods that will alleviate boredom and prevent plateaus so you can achieve new levels of results again and again. In addition to our Online Cardiovascular Exercise Book, you'll also find exercise instructions and video demonstrations of seven of the most popular and effective cardiovascular exercises to view on your computer or take to your health club.

Nutrition

Good, well-balanced nutrition is critical to your health, and greatly influences the results you'll achieve through your fitness program. Unfortunately, myths and misconceptions plague the health and fitness industry. Many people are unaware of--or have been misled about--how to reap the many benefits of good nutrition. Knowing what to eat, when to eat, and how often to eat can be confusing as well as frustrating.

Fortunately, GHF takes a very personal approach to nutrition and can eliminate this confusion by recommending a program that's right for you. Click here for sound, easy-to-understand nutrition information, including food sources and easy-to-follow recommendations personalized for you. Our program includes a discussion of the roles of the 6 nutrients (fats, carbohydrates, proteins, water, vitamins, and minerals) and the correct ratio of each needed to achieve your fitness goals. In addition to our Online Nutrition Book, you'll find hundreds of delicious healthy recipes and a suggested shopping list for preparing these meals.