Holiday Workout With Gold’s Gym, Douglasville GA

Thanksgiving  Work Out – part 3

Thanksgiving without Pumpkin Pie?  Try this low calorie alternative. 

Crustless Pumpkin Pie

  • (15 ounce) can pumpkin
  • 1 (12 ounce) can evaporated skim milk
  • 3/4 cup egg substitute
  • 1/2 teaspoon salt
  • 1 -2 tablespoon pumpkin pie spice
  • 1 teaspoon vanilla
  • 2/3 cup splenda sugar substitute

Directions:

Combine all ingredients and beat until smooth.

Pour into 9-inch pie pan sprayed with cooking spray.

Bake at 400 degrees F for 15 minutes; reduce temperature to 325 degrees  and bake for 45  minutes more.

Pie is done when knife inserted into center comes out clean.

Serving Size: 1 (133 g)

Servings Per Recipe: 8

Amount Per Serving

Calories 121.7     Calories from Fat 9     Total Fat 1.0 g    Saturated Fat 0.2 Cholesterol 1.9 mg    Sodium 236.8 mg   Total Carbohydrate 21.4 g  Dietary Fiber 0.3 g    Sugars 17.1 g     Protein 6.9 g

Just In Case You Over Indulge  – Slice of Pumpkin Pie Workout.

Get cut like pie with these all-over body moves.

Burpees

10 reps

Start in a squat position with your hands on the floor in front of you. Kick your feet back to a push-up position and do one full push-up. Immediately bring your feet back to the squat position. Jump up on your toes with your arms overhead. That’s one rep.

Alternating Box Push-Off With Shoulder Press

2 sets of 20 reps

Place your left foot on a 12-inch plyometrics box with your heel close to the edge, and hold a pair of light dumbbells at shoulder level. Push off with your left foot to explode vertically, pressing the dumbbells overhead as you jump, and land with feet reversed.

 

Medicine-Ball Wood Chops

2 sets of 10 reps each side

Start with your feet more than hip-width apart. Hold a medicine ball by your right hip with both hands. Turn your torso to the left, and lift the ball above your head on the left. Move the ball from high to low across your body and end on the right side, as if you were chopping wood. Do 10 on one side, then switch.

Kettlebell or Dumbbell Swings

3 sets of 10 reps

Starting in a wide leg squat, hold the kettlebell with both hands and lower it so it nearly touches the floor. Swing the kettlebell up, keeping the upper back and abdominals tight, and straighten your legs as the kettlebell rises. Swing upward to around the height of the shoulders. Keep the glutes and abdominals squeezed tight at the top of the movement. Slowly lower back down into a wide squat and repeat.

3 sets of 10 to 12 reps

Stand on the foot plate with your shoulders squared. Slowly rise up onto your toes and pause briefly, then lower your heels until fully extended. To work your calves one at a time, simply cross one leg over the other.

Cardio: 10 minutes on a bike, 10 minutes on an elliptical and 10 minutes on a stair climber

Take that holiday weight off with the support of a Gold’s Gym Personal Trainer.

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Trim The Thanksgiving Fat – Gold’s Gym, Douglasville GA

After Thanksgiving Workout – Part 2

The average person will gain 8 pounds during the holidays. Don’t be a statistic. 

Cranberry Jelly Workout

Fight off cranberry jelly belly with extra abdominal exercises.

Sit-Up Medicine-Ball Throw With Partner

2 sets of 10 reps

Sit facing a partner, holding a medicine ball in both hands. Lie back with the ball overhead, and tap the floor behind you. As you sit up, immediately throw the ball to your partner from overhead. Your partner should catch the ball in front of his or her head.

If you do not have a partner, you can mimic this exercise by lying down on a declined sit-up bench. Perform the same exercise, but do not throw the ball.

Stability Ball Crunches

3 sets of 10 reps

Lie back on a stability ball, with your feet flat on the floor and your body forming a 45-degree angle with the ball. Cross your hands, and place them on your upper chest. Contract your abs to lift your torso five to 10 inches off the ball, keeping your feet and neck stable, then slowly lower your torso back down.

Elbow Plank

3 sets

Lie on your stomach in a push-up position. Keep your arms bent, with palms and forearms on the floor and legs extended straight out, and be up on your toes. Contract your ab muscles and slowly lift your torso off the floor, keeping your palms, elbows, forearms and toes on the floor. Hold the position for 45 seconds, then slowly drop and recover for 30 seconds.

Side Trunk Raise on Hyperextension Bench

3 sets of 12 reps on both sides

Position yourself sideways on the hyperextension bench so that one hip is resting on the large pad and your feet are hooked under the foot pads, securing you. Let one arm hang down relaxed, and rest the other on your hip or behind your head. Slowly exhale, contract your oblique muscles, and lower your free arm toward the floor. Keep your neck straight, and avoid twisting your upper body. Inhale as you return to starting position. Alternate sides between each set.

Cable Wood Chop

2 sets of 10 reps
Put a cable on the high position. Stand sideways with your right shoulder close to the machine so that you can pull the cable down and across the body. Grab the cable with both hands. Your left hand should be on top, and the right hand should be on the bottom. Keep your arms straight, and pull the cable down toward the outside of the left leg. Switch sides and repeat.

Cardio: 30 minutes on a stationary bike

Stuffing Workout

Don’t let stuffing come “back” to haunt you. Work out your upper and lower back with these moves.

Pull-Up and Bent-Arm Hang

As many as possible, up to 3 sets of 10 to 12 reps

Beginner: Have someone lift you so that your chin is level with the pull-up bar. Grip the bar with your hands shoulder-width apart, palms facing away from you, elbows bent. Hold yourself in this position for as long as possible, keeping your chin level with the bar.

Advanced: Hang on the pull-up bar with your hands shoulder-width apart, palms facing away from you, elbows straight but not locked. Slowly pull yourself up until your chin passes the bar, then lower to starting position.

Lat Pulldown Machine

4 sets of 6 to 10 reps

You may sit or stand for this one. Grip the bar with your hands slightly wider than shoulder-width apart, arms straight up and palms facing forward. Pull the bar down to your chest, elbows out. Return slowly to starting position, arms straight.

Bent Dumbbell Row

4 sets of 12 reps

Grab a dumbbell in one hand, and put the opposite knee and hand on a bench. The torso should be parallel to the ground. Start with your arm straight by your side, and pull the dumbbell up to the side of your chest (near the armpit), keeping your arm close to your body. Lower the weight back to starting position.

 

Lower-Back Extension Machine

3 sets of 10 to 12 reps

Adjust the seat so that the axis is in line with your hips. Start the exercise by slowly pushing back until yourspine is naturally erect. Maintain tension as you return to starting position.

Cardio: 30 minutes on a stair machine

Green Bean Casserole Workout

Prepare to scoop up a nice serving of casserole by getting in a tough arm workout.

Seated Alternating Dumbbell Curls

3 sets of 5 to 6 reps

Sit on the end of a bench with a dumbbell in each hand, arms at your sides and palms facing inward. Starting with the right arm, curl the dumbbell up, rotating your wrist 90 degrees so that you finish with your palm up. Squeeze your bicep for one second before lowering. Repeat on the left side. That’s one rep.

Standing Tricep Pushdown

3 sets of 10 reps

Stand with your feet shoulder-width apart in front of a tricep pushdown or cable machine with the cables, rope or straight bar hanging at about chest level. Grab on with both hands, keeping your elbows pinned to your sides. Push your hands toward the floor, fully extending your arms in front of your body to touch the top of your legs. Hold for a second, then reverse movement and return to starting position.

Straight Bar Preacher Curl
3 sets of 10 reps
Grab a straight bar and add barbells that are appropriate to your fitness level. Sit down on a preacher bench (a bench that has a slanted pad that sits in front of your chest and a padded seat). Rest your upper arms on the slanted pad and curl the bar down for four seconds then pull it back up in three seconds.

Bench Dips

2 to 3 sets of 10 reps

Position your hands shoulder-width apart behind you on the edge of a secured bench. Walk your feet out in front of you until you are resting on your heels. Lower your upper body toward the floor by bending your elbows. Slowly press off with your hands to push yourself back up to starting position.

Cardio: Elliptical machine for 30 minutes

Group Classes, Personal Training, Women’s Only Work-Out Area, Cardio Cinema are all great ways to keep your holiday weight under control.  Try Us Out.

Hit The Gym After Thanksgiving – Gold’s Gym, Douglasville

 Turkey Day Trim-Down – Part 1

The average Thanksgiving dinner contains 3,000 calories, so we created six 500-calorie workouts so you can enjoy every bite guilt-free—bring on the mashed potatoes!

Don’t skimp on the turkey and gravy or turn down that slice of pie. Enjoy the annual American grub fest without any regrets this year—all 3,000 calories of it.

Work up an appetite, then work off that green bean casserole with these six 500-calorie workouts* inspired by a classic Thanksgiving Day meal. Just click on each of the six turkey day favorites to see the workouts created by Gold’s Gym Fitness Institute trainer Adam Friedman.

And don’t forget that every Friday after Thanksgiving is Trim the Fat Friday. Gold’s Gym opens its doors to anyone who wants to get in a good post-chow-down workout. So spend this Black Friday with loved ones at the gym instead of the mall—your body and credit card will thank you.  

**500 calorie workouts based on 150-lb man. Calorie output varies depending on person’s size and weight, level of fitness, speed on fitness machines and weight of dumbells used in weight lifting exercises.

 Turkey Workout

Get your chest and wings—ahem, shoulders—in shape.

Weights:

Push-up With a BOSU

2 sets of 10

A BOSU is an inflated rubber hemisphere attached to a rigid platform; it looks like a stability ball cut in half. Place the BOSU soft side down, and hold on to the edges as you lie facedown with your feet together. Keeping your body straight, push up. 

Incline Fly

2 sets of 20 reps

Lie on an incline bench with legs parted and feet firmly on the floor. Hold a dumbbell in each hand (use a challenging but liftable weight), arms extended above your chest and elbows slightly bent. Slowly lower the dumbbells out and away from each other until they are at chest level. Raise to starting position.

 

 

Military Press

4 sets of 12 reps
Sitting, raise dumbbells to shoulder level with palms facing out and your elbows bent and pulled in to your sides. Press the weights up and toward each other as you straighten your arms, keeping a slight bend in your elbows at the top. Slowly bring down and return to starting position.

Dumbbell Front Raise

4 sets of 12 reps

Standing, hold dumbbells in front of you with your palms facing your legs. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to starting position.

Cardio: 30 minutes on the elliptical

Mashed Potatoes Workout

Keep your rear from looking like mashed potatoes by working your glutes and upper legs.

Walking Lunge

3 sets of 20 steps

Start with your feet shoulder-width apart, arms at your sides. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot, and bring your legs together. Repeat on the opposite side.

For a more advanced workout, add in dumbbell lifts.

 

Wall Sit

45 seconds

Stand with your back against a wall. Lean back and slide downward until your knees are at a 90-degree angle. Hold this position while keeping your abs contracted.

Step it up: While holding this position, squeeze a small ball between your legs to engage your inner thighs as well.

Lateral Squat

2 sets of 20 reps

Start by placing your feet four feet apart. Squat down to the right, keeping your weight on your right heel. Your left leg should remain straight. Sit as low as comfortable for one second, then power up and alternate legs.

 

 

 

Hip Adductor Machine

3 sets of 10 to 12 reps

Sit in the machine, and place your inner thighs against the pads. Bring your thighs toward the center of your  body, and slowly return to start for one rep.


Side Lying Single Leg Hip Abduction

2 sets of 12-15 reps
Lie on one side with the back completely straight. Pull the bottom knee up toward the chest while the top leg remains fully extended at the knee in alignment with the torso. Keeping the top leg straight, raise it up in the air, leading with the heel of the top foot. Lower the leg back down so that it does not break the plane parallel to the floor. Repeat.

Cardio: 30 minutes on the treadmill with Level 5 incline or 25 minutes of running

Looking for a great holiday gift?  Give the gift of fitness.  Gold’s Gym in Douglasville and Austell, GA.

Exercise Raises Energy Level – Gold’s Gym, Douglasville and Austell

More Energy All Day Long

If your typical day is so draining that you’re practically comatose by dinnertime, then try this all-day-energy makeover from Health.com.

Recharge while you’re awake with these seven simple tips from Mary Ann Bauman, M.D., author of Fight Fatigue: 6 Simple Steps to Maximize Your Energy. This almost
hour-by-waking-hour guide helps you power through your killer schedule and may
even help you sleep better when you finally get the chance.
8 a.m.

DO BREAKFAST RIGHT

Skip the French toast sticks and hash browns – a quick rush of simple sugars that can leave you tired hours later—and reach for six ounces of Greek yogurt. Mix in a cup of
fruit and a few tablespoons of granola for a light meal that’s rich in protein and healthy fats.

10 a.m.

FILL YOUR WATER BOTTLE

Staying hydrated fends off sluggishness by moving nutrients through the body. Plus,
water has no problem ingredients like sugar (extra calories) or caffeine (a
diuretic that can leave you jittery), so make this the first of several fill-ups.

11 a.m.

CHECK IN WITH A FRIEND

Mentally changing focus at least once a day fights brain fatigue. Now’s the time to take a break and call or email a friend. (Don’t feel guilty about it.) Try to keep
the conversation upbeat.

Noon

SELECT SMART CARBS

When you’re slammed, it’s tempt­ing to sub an instant-energy candy bar for a real meal. Not so fast. “The carbs in sugary foods will give you only a short burst of
energy,” Bauman says. Instead, try a dose of energizing complex carbs,
perhaps some turkey and light Swiss cheese on whole-wheat bread, plus a few
apple slices.

2 p.m.

LET THE SUNSHINE IN

Our bodies are synced to the circadian rhythm of daylight and darkness, so taking 10 minutes to soak up some rays offers a natural wake-up call. Even cloud-filtered light
can stave off sleepiness. If weather permits, add a brief, brisk walk to get
your blood circulating.

4 p.m.

PAT YOURSELF ON THE BACK

About now, it’s easy to fixate on unfinished tasks. But beware of these “energy
thieves,” Bauman’s term for thoughts that annoy or disappoint us. Make a
quick list of today’s accomplishments—even “I got to work on time!”
counts.

6 p.m.

DODGE THE COUCH

The energy-wise will get their 20 minutes (or more) of jogging, strength-training, or yoga now. Exercise can actually help you sleep well, which, Bauman says, is the key to starting the next day with power to spare.

Group Fitness classes are a great way to start and end the day. Gold’s Gym, Douglasville and Austell.  Three locations conveniently located to serve the West GA area. Go to the website for your Complimentary pass.

 


 

 

Exercise To Improve Your Balance and Confidence – Gold’s Gym, Douglasville, GA

Exercise and Fitness Tips

We all seek balance in our life while juggling the demands of work, family, friends and carving out a little ”me time” that is so important. What we don’t pay enough attention to is how important balance is to our health. Balance, is the communication between your mind and your muscles that allows the body to remain stable.

Balance is an important skill for everyone, especially as we age. Nearly any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance. You can also include balance exercises in your daily routine.

How good is your balance?

Try balancing on one foot while waiting in line, or stand up and sit down without using your hands.

When you’re ready to try balance exercises, start with Weight Shifts
· Stand with your feet hip-width apart and your weight equally distributed on both legs
· Shift your weight to your right side, then lift your left foot off the floor
· Hold the position as long as you can maintain good form, up to 30 seconds.
· Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.

Try the Shoulder Press with Dumbbell
· Stand with your feet hip-width apart and your weight equally distributed on both legs. Hold the dumbbell in your left hand and press your arm upward until your forearm is perpendicular to the floor. Lift your right leg off the floor and bend it back at the knee
· Hold the position as long as you can maintain good form, up to 30 seconds.
· Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.
· For added challenge, balance on the leg opposite the weight or while standing on a pillow or other unstable surface.

If those exercises seem too easy then begin to incorporate balance training into your strength workout. Use a balance board or Bosu ball under one or both feet while performing upper body exercises. Another option is to roll up a towel and use that instead. The point is to put the body on a slightly uneven surface to train the mind and muscles to stabilize while doing biceps curls, lateral raises or any upper body movement. You will notice that maintaining balance while moving both arms simultaneously is easier than trying to compensate while moving one arm at a time. Start balance training with easy exercises and gradually increase the challenge.

Gold’s Gym, West Cobb and Douglasville, GA.  Gold’s Gym – Hospital Drive is home of the $15 a month membership.

Exercise and Fitness – Gold’s Gym Douglasville, GA

What’s Your Type?

Zero in on your gym type with this quiz—crafted by Gold’s Gym Fitness experts—then learn how to mix up your routine for a better workout.

We got in touch with two Gold’s Gym Fitness Institute members to help you identify your fitness personality. Belisa Vranich, a clinical psychologist and author of Get a Grip: Your Two-Week Mental Makeover, helped us craft insightful questions; and Robert Reames, author of Make Over Your Metabolism, gave us suggestions for how each personality can revamp or adjust their workout for the best results. To get started, take the seven question quiz below.

1. HOW FAR IN ADVANCE DO YOU PLAN YOUR WORKOUT?
A. NO NEED TO PLAN—I’VE GOT MY ROUTINE DOWN PAT.
B. I DON’T. I JUST LET MY MOOD DECIDE.
C. WEEKS IN ADVANCE. DOESN’T EVERYONE?
D. I WAIT TO SEE WHAT MACHINES ARE AVAILABLE.
E. I USUALLY CHECK IN WITH FRIENDS TO FIND OUT WHAT THEIR
WORKOUT PLANS ARE BEFORE I START TO PLAN MINE.

2. HOW WOULD YOU DESCRIBE YOUR PERSONALITY IN GENERAL?
A. DEPENDABLE, ORGANIZED AND STEADY.
B. AGREEABLE, FUN AND PRETTY MELLOW.
C. INTENSE (AT TIMES), MOTIVATED AND ADVENTUROUS.
D. SHY WITH STRANGERS, BUT WARM AND GENEROUS WITH FRIENDS AND
FAMILY.
E. OUTGOING, EASY TO BE AROUND AND LOYAL.

3. WHAT ARE YOUR LISTENING/VIEWING HABITS AT THE GYM?
A. I STRAP ON MY HEADPHONES, TURN ON THE MUSIC AND GET TO
WORK.
B. I’LL PICK TV OVER MUSIC IF I CONTROL THE REMOTE.
C. I SPEND FREE TIME CRAFTING WORKOUT PLAYLISTS.
D. SOMETIMES I READ BOOKS, SOMETIMES I WATCH TELEVISION. IT’S
A TOSS-UP.
E. I DON’T LIKE WEARING HEADPHONES—I FEEL LIKE I’M TUNING OUTHE PEOPLE AROUND ME.

4. OUTSIDE OF THE GYM, HOW DO YOU STAY ACTIVE?
A. I’M ALWAYS UP FOR A PICKUP GAME.
B. I DON’T REALLY—THAT’S WHY I GO TO THE GYM.
C. TRIATHLONS, 10K RACES—YOU KNOW, THE FUN STUFF.
D. MAYBE AN AFTERNOON WALK OR AN EASY BIKE RIDE.
E. I LOVE TO DO CHARITY WALKS WITH GROUPS, OR FUN RUNS WITH MY FAMILY.

5. WHY DID YOU JOIN A GYM?
A. I MISSED THE ROUTINE OF DAILY PRACTICE, HAVING PLAYED A LOT OF SPORTS WHEN I WAS YOUNG.
B. JUST SEEMED LIKE THE THING A HEALTHY ADULT SHOULD DO.
C. I COULDN’T AFFORD TO BUILD A GYM IN MY HOUSE.
D. I WANTED TO START DOING MORE THAN JUST LONG WALKS.
E. MY FRIENDS JOINED.

6. WHAT DO YOU DO BETWEEN SETS OR CARDIO SESSIONS?
A. GRAB A DRINK OF WATER, THEN KEEP GOING.
B. SEND A TEXT OR CHECK MY E-MAIL.
C. CHECK MY HEART RATE, THEN GET RIGHT BACK TO WORK.
D. LOOK FOR A FREE MACHINE THAT I ALREADY KNOW HOW TO USE.
E. STOP TO CHAT WITH A GYM BUDDY.

7. WHAT IS THE EXTENT OF YOUR GYM KNOW-HOW?
A. I CAN PRETTY MUCH JUMP ON ANY CARDIO OR WEIGHT MACHINE IN THE JOINT.
B. I KNOW WHAT I NEED TO KNOW.
C. EXTENSIVE—I WAS USING BALANCE BALLS FOR MY AB WORKOUT BEFORE THE PILATES CROWD CAUGHT ON.
D. IT’S PASSABLE. I’VE MASTERED A FEW MACHINES AND THE TREADMILL.
E. PRETTY GOOD. AND IF I NEED HELP, I JUST ASK A TRAINER.

NOW TALLY UP YOUR SCORE TO FIGURE OUT YOUR FITNESS PERSONALITY.
• Mostly A’s Daily Grinder
• Mostly B’s Laid-Back Lifter
• Mostly C’s Workout Warrior
• Mostly D’s Fitness Fledgling
• Mostly E’s Gym Butterfly

Gold’s Gym, serving the Douglasville, Villa Rica, Lithia Springs, Mabelton area. Try us out

Fitness and Weight Loss – Gold’s Gym Douglasville, GA

Healthy Recipe From Gold’s Gym, Douglasville

October is the best month for cranberries, apples, pomegranates, grapes, sweet potatoes, pumpkins, winter squash, broccoli, spinach, and lettuce.

Did you know that sweet potatoes are a great substitute for white potatoes?  Sweet potatoes are virtually fat-free, cholesterol-free and very low in sodium. One cup of cooked sweet potatoes has 180 calories.

How to select one.  For the most nutrition value, always select sweet potatoes with a deep orange color.  Avoid sweet potatoes if they have white areas on them, are damaged, or show any sign of decay.  Never store in the refrigerator, as this will produce a hard core in the center.  Instead store them in a cool, dry, well-ventilated container. For the best flavor use your sweet potatoes within a week or two of purchase.  Sweet Potatoes are most nutritious if they are cooked in their jacket.

Sweet Potatoes freeze well.  Wrap unpeeled, cooked sweet potatoes individually in aluminum foil or freezer wrap.  Place in a plastic bag, date and freeze.

Spicy Baked Sweet Potato Fries

Ingredients:

  • 6 sweet potatoes, cut into french fries
  • 2 tablespoons canola oil or olive oil
  • 3 tablespoons taco seasoning mix
  • 1/4 teaspoon cayenne pepper

Directions

1.       Preheat the oven to 425 degrees F (220 degrees C).

2.       In a plastic bag, combine the sweet potatoes, canola oil, taco seasoning, and cayenne pepper. Close and shake the bag until the fries are evenly coated. Spread the fries out in a single layer on two large baking sheets.

3.       Bake for 30 minutes, or until crispy and brown on one side. Turn the fries over using a spatula, and cook for another 30 minutes, or until they are all crispy on the outside and tender inside. Thinner fries may not take as long.

Amount Per Serving  Calories: 169 | Total Fat: 4.7g | Cholesterol: 0mg

Gold’s Gym Douglasville and West Cobb, serving the West Ga area.

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