Popular Training Package
VIP Exclusive Coaching
Our signature programs utilize the fundamentals of a true boxer's workout - including proper heavy bag training to strengthen and tone your arms, legs, back, core, increase stamina and confidence. Plus strength training to make your stronger.
These private boxing fitness & strength training sessions will get you Up, Active and Moving plus help you start your fat cutting, muscle building, endurance expanding journey. We don't just exercise, we eat right and sleep right and have the information and plan to get you on the right track.
VIP Exclusive Coaching include:
Goal Setting Session
3 personalized fitness sessions
Gymnanigans App access with your very own workout plan and fitness library plus the Gymnanigans Fight to Be Fit Nutrition Program and AB-Domination program to strengthen your core
Let's start the journey with a Fitness Consultation Click the Link to Schedule
Why does Gymnanigans exist?
My desire as a strength & conditioning coach is to provide fitness services to underserved women of a certain age who are tired of spending endless hours on the treadmill, bike and elliptical trying to achieve their fitness goals. They are tired of not having muscles and strength and tone. They are tired of being physically tired and ready to learn how to live and sustain a fit lifestyle. My philosophy includes providing fitness services backed by exercise science. I focus on relating to and educating my clients to support their goals and to encourage exercise adherence. I meet each one of my clients where they are each day and never push them harder than necessary to help them feel accomplished and successful. My desire also is to encourage a positive self-image. -Donna, Chief Fitness Officer
1409 Georgia Street, Vallejo 94590
(By appointment only)
(707)310-0863 | email@example.com
Skinny Doesn't = Strong
aim for strength not weight loss
Why is it important for seniors to exercise...
Exercise for elderly people should be something performed regularly, and making it fun and a routine can help in the long term. Moreover, there are numerous health benefits the older adult can receive from long-term exercise. Following are 10 reasons seniors should continue to exercise.
Arthritis: Exercise is one of the most crucial options for arthritis management. Regular activity helps lubricate the joints and can help reduce overall pain and stiffness that is often present among individuals with arthritis. Moreover, obesity is a risk factor for the disease, and increasing physical activity levels can help better manage the debilitating symptoms of arthritis. (Here’s another NIFS blog post about exercise and arthritis.)
Heart disease: Heart disease is one of the biggest causes of death in the United States. The Centers for Disease Control and Prevention state that about one in every four deaths is attributed to heart disease. More people exercising later in life can help reduce the number of individuals with heart disease through the management of blood pressure and blood glucose, and decreasing LDL cholesterol.
Metabolic Dysfunction (type II diabetes and obesity): Type II diabetes and obesity are two closely related diseases in which the body is in metabolic dysfunction. Exercise can help maintain proper body weight and help regulate blood glucose and insulin levels to make the body more efficient.
Cancer: Exercise has been shown to help improve overall cancer risk among a variety of different forms of cancer. Studies have shown a 30 to 40 percent reduction in breast cancer risk among women who perform moderate to regular exercise.
Hypertension: Exercise can help lower systolic blood pressure significantly through moderate-intensity physical activity. Try breaking up exercise into three bouts throughout the day lasting for at least 10 minutes each to receive blood pressure–lowering effects.
Depression: Exercise can have a beneficial effect on personal mood. Studies suggest that group exercise classes among older adults can help reduce symptoms of depression by 30 percent or more in exercising older adults. The modest improvement in depressive symptoms can help maintain an overall greater vitality later in life and help prevent negative feelings or thoughts that are common with aging.
Dementia: Dementia is a disabling condition affecting many older adults. With a wide range of mental disorders categorized as dementia, there is a great need to understand how to prevent the condition. Exercise is one prevention strategy that can help slow the mental decline. A recent study showed a 37 percent reduced risk and a 66 percent reduction in risk of dementia when older adults performed moderate-intensity exercise, suggesting every adult ought to exercise to help lower the risk of mental decline and to help prevent mental disability later in life.
Quality of life: Maintaining functional independence is something many older adults want. A regular exercise inclusive of strength and balance training can help accomplish this. Aim to be physically active for 30 minutes every day and to strength train at least two non-consecutive days per week.
Insomnia: Certain medications and life events can prevent the body from proper sleep. Higher levels of physical activity can help exhaust the body enough to place it in a position for restful and lasting sleep. Avoid strenuous exercise two hours before bed to obtain these benefits, and aim to meet the daily activity recommendations.
All-cause mortality: Exercise is known to reduce death from all causes. In fact, a recent study showed a 30 to 80 percent reduction in all-cause mortality when individuals exercised at an intensity level greater than 4 METS, suggesting that exercise can help delay premature death from various causes. (from https://wellness.nifs.org/blog/top-10-reasons-exercise-is-important-for-senior-health)
It's almost February! Are YOU reaching your fitness goals?
Coach Donna can help! Get Started Here
For Our Seniors.. FREE SIT LIIT CLASS
Group Online Class
Fridays 11:30am, 20 min
Call Donna for details 707-310-0863
What's Happening at Gymnanigans during the Pandemic?
Gymnanigans studio is currently open for private and 2 person friend/family sessions customized to your fitness needs. We are sanitizing, wearing masks and staying at a respectable distance while you're in the studio working on your fitness goals.
Come in for a 30-40 min. strength training and/or boxing fitness session to increase strength, endurance, burn calories and build muscle. No matter your fitness level, age & experience we help all women become a better version of themselves. Schedule your Complimentary Fitness Consultation with Donna ...Click I'm Ready!
Get the Gymnanigans Experience
Complimentary Fitness Consultation
Gymnanigans have several training programs & options to meet your needs so it's important we start your journey with a complimentary fitness consultation to explore your values and goals. During the consultation we'll discuss your health history as well as your fitness background. As we proceed we'll set clear and attainable goals so we can track progress along your journey.
January & Beyond
Not only does a good training plan help change your physique it can help decrease anxiety and depression. The positive effects of exercise on physical well-being are well documented and include changing the course of such illnesses as osteoporosis, hypertension, coronary heart disease, and cancer as well as improving feelings of psychological well-being (Blair, 2018)
Gymnanigans Boxing Fitness help women of all ages change their body and completely engage their mind with full body workouts that build firm arms, glutes, thighs & burn belly fat & trim the waistline
plus help regulate hormones, aid in sleep disorders, hypertension and diabetes