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Exercise Can Be Fun!

by Sharon Gayle June 25, 2017

Make Exercise Fun!

Working Towards a Specific Activity.

The more you exercise, become fit, and strong; the more exercise can become fun.  A seemingly simple Cartwheel, though not typically considered exercise, can put even the most avid gym-goer to the test. What type of test you ask?  Well though Cartwheels can be fun, they are not much fun if you don't have the balance, coordination, flexibility, and strength, to do one. Though, having the ability to laugh at yourself and have fun as you repeatedly fall over when trying to master the cartwheel movement, is in itself, a healthy state of being. :-)

Sometimes fun takes a little balance and coordination ...but it will be worth it!

Therefore, if there is an outdoor activity that you would like to do to break the periodic monotony of being in the gym; envision and analyze it, and think about the ways in which the gym can help you prepare for that specific activity.  From then forward, when you are grinding away on the Stepmill (wandering why on earth am I doing this to myself?) snap back to reality and visualize yourself doing what you've long wanted to do ...going on a high intensity hike while enjoying the beauty of the outdoors and Fall foliage.

If you determine that you want to live a healthy lifestyle, but balk at the being in the gym 5-days per week for the rest of your life; make a plan. Get fit, get strong, improve your balance and coordination; and then once or twice per week, take your exercise out to the streets, or into nature.  There are so numerous outdoor activities that stimulate, strengthen, and provide cardiovascular improvement, but for most if not all, working out in a gym environment will provide the foundation exercise, strength gains, and cardiovascular improvement necessary to better participate in these activities.

Some example of fun outdoor activities are:

  • White Water Rafting 
  • Hiking 
  • Bowling
  • Golf
  • Horseback Riding
  • Swimming
  • Basketball
  • Skiing
  • Rock Climbing
  • Marathons
  • Scuba Diving
  • And the list goes on and on...

Now that you have a short list of activities that you could be enjoying if you had the physical ability to join in; pick one or two or three, and get busy in the gym.  And in no time, instead of being on the sidelines, you'll be out there participating and having a blast!!!

REMINDER: Just because someone else makes an activity or specific exercise look easy, does not mean it will be easy for you. Practice makes perfect, so analyze, strategize, and build the foundation that can make it happen! ~SharonGayle


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Sharon Gayle - JABBFA TEAM Coachin Seminar, Jamaica W.I.

by Sharon Gayle October 24, 2014

Sharon Gayle - Speaking Engagement & Seminar

JABBFA | Jamaican Amateur Bodybuilding & Fitness Association

Fitness Motivational Coaching Session

Date: October 25, 2014

: Fit Farm Fitness Club, Jamaica, WI.
Event Hosted by
  JABBFA - Jamaican Amateur Bodybuilding & Fitness Association

Sharon Gayle will be at Fit Farm Fitness Club for a Meet and Greet / Rap Motivational session with the JABBFA Athletes (Male and Female).

Sharon is a World Champion Figure Competitor and Professional Women's Fitness expert from the UK. You may learn a thing or two about the exciting possibilities for the sport and what it can offer to you. The Session is geared to Bodybuilding Competitors (ALL DIVISIONS); however, all fitness enthusiasts are welcome!

"We are most grateful. Our athletes would enjoy meeting you and listening to your experiences." --Sydney Davis, JABBFA 1st Vice President

Official JABBFA Facebook Promotion


© All Rights Reserved.
Photocollage: Courtesy of Sharon Gayle,
GayleFORCE® Fitness & Lifestyle Enhancement, and JABBFA

Stats & Facts: Physical Activity for Children

by Sharon Gayle September 26, 2013

Exercise for Children

Help Your Child to Build a Strong Foundation

As an adult most of us equate exercise to going to the gym and doing cardio and strength training.  However, for children, exercise means being physically active, playing with friends, and having fun.  Children exercise when they have a gym class at school, during recess. Competitive sports such as Soccer can help kids stay fit. Walking or biking to school, dancing, bowling and swimming are also some other ways in which children can get exercise.


The Many Benefits of Exercise

Increased physical activity has been associated with an increased life expectancy and decreased risk of cardiovascular disease. Physical activity produces overall physical, psychological and social benefits. Inactive children are likely to become inactive adults. And physical activity helps children to:

  1. have stronger muscles and bones
  2. have a leaner body because exercise helps control body fat
  3. control weight / be less likely to become overweight
  4. decrease the risk of developing type 2 diabetes and some kinds of cancer
  5. raising HDL ("good") cholesterol possibly lower blood pressure and blood cholesterol levels
  6. improved psychological well-being, which often includes more  self-confidence and higher self-esteem

Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges — from running to catch a bus to studying for a test.  Parents can set a good example by being active themselves. Exercising together can be fun for everyone! 

The American Heart Association recommends:


  • All children age 2 and older should participate in at least 60 minutes of enjoyable, moderate-intensity physical activities every day that are developmentally appropriate and varied.
  • If your child or children don't have a full 60-minute activity break each day, try to provide at least two 30-minute periods or four 15-minute periods in which they can engage in vigorous activities appropriate to their age, gender and stage of physical and emotional development.

Additional Stats

Physical Activity

  • Only one in three children are physically active every day.(1)
  • Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, video games, computer).(2)
  • Only about one in five homes have parks within a half-mile, and about the same number have a fitness or recreation center within that distance.(3)


  • Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat.(4)
  • More than 23 million Americans, including 6.5 million children, live in food deserts – areas that are more than a mile away from a supermarket.(5)
  • In recent years, nearly 15% of American households have been unable to acquire adequate food to help meet their needs.(2)
  • In 2008, an estimated 49.1 million people, including 16.7 million children, experienced food insecurity (limited availability to safe and nutritionally adequate foods) multiple times throughout the year.(6)


  • Data from 2009-2010 indicates that over 78 million U.S. adults and about 12.5 million (16.9%) children and adolescents are obese.(7)
  • For children with disabilities, obesity rates are approximately 38% higher than for children without disabilities. It gets worse for the adult population where obesity rates for adults with disabilities are approximately 57% higher than for adults without disabilities.(8)
  • Obesity Then and Now(2)
        o Prevalence of obesity for children ages 2 to 5 years – doubled
        Early 1970s: 5%
        2007-08: 10%
        o Prevalence of obesity for children ages 6 to 11 years – quadrupled
        Early 1970s: 4%
        2007-08: 20%
        o Prevalence of obesity for children ages 12 to 19 years – tripled
        Early 1970s: 6%
        2007-08: 18%
  • Nearly 45% of children living in poverty are overweight or obese compared with 22% of children living in households with incomes four times the poverty level.(9)
  • Almost 40% of Black and Latino youth ages 2 to 19 are overweight or obese compared with only 29% of White youth.(9)

Human and Financial Costs of Obesity

  • Obesity is also a growing threat to national security – a surprising 27% of young Americans are too overweight to serve in our military. Approximately 15,000 potential recruits fail their physicals every year because they are unfit.(10)



  1. National Association for Sport and Physical Education. The Fitness Equation: Physical Activity + Balanced Diet = Fit Kids. Reston, VA: National Association for Sport and Physical Education, 1999.
  2. U.S. Department of Agriculture. Dietary Guidelines for Americans, 2010.
  3. U.S. Department of Health and Human Services. Healthy People 2020.
  4. Rideout, Victoria J., Foehr, Ulla G., and Roberts, Donald F. Generation M2: Media in the Lives of 8- to 18-Year-Olds. Rep. Menlo Park: Henry J. Kaiser Family Foundation, 2010.
  5. U.S. Department of Agriculture. Creating Access to Healthy, Affordable Food.
  6. Nord, Mark, Andrews, Margaret, and Carlson, Steven. Household Food Security in the United States, 2008. Rep. U.S. Department of Agriculture, Economic Research Service, 2009.
  7. Ogden, C.L., Carroll, M.D., Kit, B.K., Flegal, K.M. Prevalence of Obesity in the United States, 2009-2010. U.S. Centers for Disease Control and Prevention, National Center for Health Statistics Data Brief, January 2012.
  8. Centers for Disease Control and Prevention. National Health and Nutrition Examination Survey. 2003-2008.
  9. Robert Wood Johnson Foundation. F As In Fat: How Obesity Threatens America's Future. 2010.
  10. American Heart Association. Teaching America's Kids About A Healthy Lifestyle. 2010.


Exercise | Fitness | Health

STATS & FACTS - GayleFORCE Fitness Newletter - Dec. 2012

by Sharon Gayle December 18, 2012

Even Women Who Exercise, Sit Too Much.

Study finds that people sit more hours a day than they sleep, raising the risk of chronic health conditions

You might find this hard to believe, however, it makes total sense. We do far more sitting down than we did in the past when we had less convenience. Sadly, we have almost everything at our fingertips. We have remotes for TV’s, air conditioners, home alarm systems, and even window blinds; thus, we move less on so many levels. For those of us who do work out, that’s great, but even we tend to sit more. We really have to think “think active” and think of various ways to try to incorporate short and sweet bursts of movement into our days. I.e.

  1. Walk a few extra blocks to the next subway station rather than taking the station ½ a block away.
  2. At the office, walk up and down the internal stairwells, instead of taking the elevator 1 or 2 flights up or down.
  3. Go for a stroll on the weekend, fool around on the monkey bars at the park.
  4. Join the kids in a game of basketball at the courts.
  5. Use the phone at the office to talk to a co-worker, better yet, take a walk …tell them in person.

Whatever, it takes, just MOVE!!! And, try to have fun doing it! The following article elaborates on this apparent dilemma.

Are you sitting too much?

THURSDAY, Nov. 29, 2012 (HealthDay News)*
For women who love that great, self-satisfied feeling after a workout, a new study could be a disappointing surprise. Regular exercise, the study found, does not reduce the risk of an otherwise sedentary lifestyle.

Women who exercise regularly actually spend as much time sitting down as those who don't get much exercise, and thus may be susceptible to a greater risk of diabetes, cardiovascular disease, obesity and premature death, the study revealed.
"We spend the vast majority of our time not exercising," said Lynette Craft, lead author of the study and an adjunct assistant professor of preventive medicine at the Northwestern University Feinberg School of Medicine, in Chicago. "It's important to think about how you spend your entire day and what you're doing in your non-exercise time." READ MORE... (*this news item will not be available after 02/28/2013)

Source: MedLinePlus News

GayleFORCE FIT - GayleFORCE Fitness Newsletter - Dec. 2012

by Sharon Gayle December 18, 2012

Exercise of the Week

CHEST: Fly - Lying (Cable)

Work against gravity; shape , tighten, and tone, your chest. A tight and lifted chest can do wonders for your posture and presence! ~Sharon Gayle

Tighten and tone your Chest.


Cross arms over middle chest, keeping elbows slightly bent.

Sets and Reps:

Do 3 sets. Complete 8-12 repetitions.

Correct Form / Suggestions:

  1. Bring legs up and place feet flat on the bench. This will prevent arching of your lower back.
  2. Be sure that cables are aligned with center chest.
  3. Cross and hold for 2-seconds.
  4. Uncross arms back to starting position. Repeat.


Exercise | Fitness | Health | Tips

Share Your Health and Fitness Story...Touch a Life!

by Sharon Gayle June 12, 2012

Inspire, Encourage, Motivate!

Reach out and touch a life...

Help to encourage, motivate, and inspire another person by sharing your health and fitness achievements, milestones, and successes.

Share your story here in the GayleFORCE Fitness Blog or get your FREE Subscription to the GayleFORCE Fitness Newsletter and submit your story there. Positively touch another life!

Please submit your story’s (or fitness questions) to info@sharongayle.com. ~Sharon Gayle

GayleFORCE Fitness Newsletter.
Leading by Example!

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STATS & FACTS: The Key to Re-defining Your Body

by Sharon Gayle May 2, 2012

Trimming the Fat!

Guidelines for a healthier body and a happier you!

With the Summer fast approaching, we tend to take a longer, harder, look at ourselves in the mirror.  Some of us are satisfied with our general physique, while others will see various areas that might need a little refining, and feel the need to get rid of a few extra pounds.

The following general guidelines will help you work toward a healthier body and a happier you!

Calorie Deficit

Many commercial diets toot their own horns as having the right strategy to shed unwanted weight; however, while most do provide initial results, most also fail to provide the long-term results needed to help keep the weight off.  Following are two very important points to keep in mind:

  1. Your body must burn more calories than it is taking in to lose weight.
  2. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week, you need to average a caloric deficit of 500 calories per day.

NO! You do not have to run on the treadmill faster than the speed of light until your legs buckle (or you end up somewhere in the Twilight Zone) to burn the 3,500 calories to lose a pound. You will however, need to combine increased activity with changes to your diet/meal plan.

Going nowhere fast?  Re-evaluate your workouts, and achieve success! 

Basal Metabolic Rate and Calories Burned in a Day

To manage your weight, you need to know the number of calories you consume and the number of calories you burn. Your body has what is referred to as basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. Your BMR accounts for approximately 60 to 75% of all the calories you burn in a day. Yes—even while you are sleeping, your body continues to burn a small amount of calories.

Once you’ve determined your daily caloric needs, it’s time to set a realistic weight loss goal of 1-2 pounds per week and also calculate how many calories you need to eliminate your unwanted weight.
BE REALISTIC! Set a goal you can achieve. Crash diets and extreme workouts are not the way to do this. Work within your lifestyle and time constraints. Moderate changes will yield great results, and if done correctly, permanent positive lifestyle changes.

What to Eat

Managing your weight is easier than you might imagine. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.

You are what you eat. Choose to eat healthy.

  • Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.
  • Eat smaller meals more frequently throughout the day and avoid skipping breakfast.
  • Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs.
  • Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).
  • Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.
  • Avoid eating too many salty foods.
  • Limit alcohol beverage intake.

Cardio: Burn the Right Fuel

Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise. However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body weight or fat loss. Therefore, gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which keeps your body burning calories, thereby allowing you to eliminate a few more calories. REMINDER! Always check with your doctor before starting any exercise program, and choose the intensity that is appropriate for your current health and physical capabilities.

Burn More Fat by Increasing Muscle

Strength training offers numerous health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscles utilizes a lot of energy. As you increase the amount of muscle you have, you will also increase your resting metabolic rate.

Build muscle ...Burn calories even when sleeping!

To prevent injury and develop consistency, it is suggested that you start off with one to two sets of 12 to 15 repetitions for all major muscle groups. ~Sharon Gayle


Notice: This article is for your reference only. Please consult with you Physician prior to starting any exercise program.
Additional Reference Source: ACE-American Counsel on Exercise
Photographs: Courtesy of MSTemplates

GayleFORCE Fit: Chest

by Sharon Gayle December 21, 2011

Chest Exercise - Decline Push-Up: Off Bench (Inter./Adv.)

Primary Muscle Group: Chest
Secondary: Triceps


Breathe, Control, Concentrate on Form.

  1. With feet on bench, chest a few inches from floor, push up until arms are straight.
  2. Be sure that you are hands to the sides but in line with your shoulders.
  3. Do not allow your midsection to sink. Come down slowly as you concentrate on keeping your core tight, and body aligned during both the up and down phase.
  4. Push up slowly and repeat.    

Suggestion: Perform 3 sets. Complete 8 to 12 repetitions. ~SG.


Exercise | Tips

GayleFORCE Fit Tip! : Forearms

by Sharon Gayle August 19, 2011


Wrist Curl: Kneeling - Reverse Grip (Barbell)

Correct Form:

  1. Using reverse grip, extend wrists back as far as possible. 
  2. Keep forearms in contact with bench.
  3. keep your stomach tight to stabilize your lower back.
  • Perform:    3 sets.
  • Complete:  8-12 repetitions.
  • Weekly:     1x per wk.

Your ability to perform any and every upper body exercise, hinges on the strength of your arms and wrists. Generally, more attention is given to the Biceps and Triceps; however, forearms and wrists need to be given equal attention to perform your upper body exercises efficiently.  To fully work and define your upper arms, forearms strength and wrist stability, is essential!

In a nutshell, don't ignore the small body-parts, as body-parts work in tandem with each other. ~SG.


Exercise | Fitness | Tips

GayleFORCE Fit Tip! Stability & Coordination

by Sharon Gayle December 22, 2010

Stability & Coordination

Superman - Stability Ball

This exercise will take a little strength and significant focus; and places emphasis on full-body stabilization and coordination

  1. Begin by laying your body centrally on the ball with your hands and knees on the floor, back straight and abdominals tight
  2. Slowly raise right arm and left leg up until level with the body, holding your balance and keeping torso tight
  3. Lower your arm and leg back down, and repeat with the left arm and right leg
  4. Remember to breathe slowly and deeply

Take your time, this exercise will challenge you on several levels! ~SG.


Exercise | Fitness