Gold Star Fitness at Colonial Hts

04/01/2026

In observance of Good Friday, we will be non-staffed, and no group fitness classes on Friday, April, 3 2026.
We hope everyone has a Happy Easter

03/31/2026

Several requests for a stretch that will help the hamstrings, inner thighs and lower back… Here you go.

This forward fold position puts you into a deep stretch for your hamstrings and inner thighs. Especially if you sit a lot at your job or drive etc these areas tend to get tight and restricted. Over time, that often leads to your lower back taking on more load and feeling stiff or tense.

Start in a wide stance, to open up your hips and give your lower back more freedom to move. Your body starts to distribute load more evenly instead of everything ending up in your lower back. That’s one of the key things most people are missing in their daily routine.

Your spine also benefits from this position. Instead of staying in a fixed, limited range all day, you’re bringing gentle movement back into it. Combined with slow, controlled breathing, this can also help calm your nervous system and bring your body out of that constant “on” state.

The important part is this: it’s not about the perfect exercise. It’s about building small habits you can actually stick to just a few minutes a day after sitting, in the morning, or even. Stretching can really make a difference.

That’s the whole idea behind posts like this. Providing you simple, practical stretches you can actually do anywhere. No complicated routine, just small habits that add helping you feel better so you can move better! That’s the goal 🙂

03/31/2026

As we approach the final wall stretch class on Tuesday before our exciting transition to a new monthly schedule, we're thrilled to offer our members an exclusive complimentary 'pop-up' circuit/bootcamp class, set for Saturday, April 11 at 10:00 a.m., where you'll experience a dynamic, high-energy session featuring various stations that combine physical activity and camaraderie, empowering you to push beyond limits and connect with others.

03/31/2026

Eating healthy doesn’t have to mean complicated …. What’s your favorite healthy snack or meal? Drop your creations in the comments below so we can share ideas!

03/28/2026

Want to make the best use of your workout time? We work every muscle group using the Peripheral Heart Action Training Method (PHA) and have optional 30 second low impact cardio bursts between sets. This class focuses on correct form and SLOW controlled repetitions. We end with an extended stretch and mobility segment to aid in recovery.

This is a fun and diverse group of participants who work at their own levels while enjoying the support of a group and motivating playlist. Come join us- Thursdays at 5:30 for Total Body Strength and Conditioning!

03/26/2026

https://www.facebook.com/share/v/18L5JHL3ft/?mibextid=wwXIfr

03/24/2026

Member Spotlight:

Josh and Cassidy Johnson just completed the Spartan Beast—nearly 15 miles and 34 obstacles. They had a goal of finishing in under 6 hours, and were able to hit that goal with finishing in 5:39! They train together, push each other, and achieve their goals side by side. They are also becoming quite the role models for their 3 children. We always love seeing them come into the gym for their workouts and appreciate their inspiration.

03/20/2026

https://www.fusionkingsport.com/

Fusion at Ridgefields is a popular Kingsport restaurant known for Italian and Tex-Mex fusion, craft cocktails, and casual patio dining.

03/18/2026

Current Special: Family (24) $69

03/18/2026

10 am weights and core class was on it this morning. We had a few returning guest, a birthday girl, and a few not shown in our picture lol. This weight class begins standing incorporating weights then comes to the mat for additional sets. Modifications are shown for all levels. Don’t wait to start, just do it!!!!

03/18/2026

What a fun class we had on St. Patrick’s Day at Gold Star Fitness!
Rhythm and Reps brings great music, fun moves, and LOTS of energy! Come see for yourself 💃

Every Tuesday at 8:30 a.m.

03/14/2026