Senior Fitness, Silver Sneakers – Gold’s Gym Douglasville

Silver Sneakers Program Big Hit With Senior Community

Exercise and physical activity are some of the best things older adults can do to stay healthy.  Moderate exercise can improve health and mental flexibility. Some seniors are concerned that physical activity or exercise may be too strenuous or may do more harm than good.  In fact, it’s an inactive lifestyle that proves to do more harm than exercise does.

The SilverSneakers Fitness Program is the nation’s leading exercise program designed exclusively for older adults. Silver Sneakers membership is a full facility membership that provides unlimited access to all that Gold’s Gym offers. Muscular strength and range of motion, cardio conditioning, are just a few of our exercise options. Silver Sneakers is so much more than just another discount. This is a lifestyle intervention that is truly the best health insurance you can have! 

The program is typically offered to Medicare-eligible members of a sponsoring organization or health plan however anyone of any age is welcome to participate. Medicare-eligible members are adult’s age 65 or older, or, in some cases, those of any age deemed disabled and receiving Medicare.

SilverSneakers ™ Classes-

SilverSneakers(tm)I (Muscular Strength & Range of Movement)-

Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance and a chair is used for seated and/or standing support.

 

SilverSneakers� II (Cardio Circuit)-

Combine fun and fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work using hand-held weights, elastic tubing with handles, and a ball is alternated with non-impact aerobic choreography. A chair is offered for support, head to toe stretching and complete relaxation in a comfortable position.

Visit our class schedule for a complete list of all classes available.

Gold’s Gym Chapel Hill in Douglasville and Austell, GA

Tips for Better Time Management from Gold’s Gym, West Cobb

 Always running late for that next appointment? Feeling rushed moving from one task to another?  Here are some tips to help you make the most of your time and make sure exercise is part of your routine.

Plan your next day before you leave the office today.  Take the last 10 minutes to write down what needs to be accomplished tomorrow. Highlight the most important tasks.

Stay away from the Life Suckers. Life Suckers will waste exactly as much of your time as you permit. In the end your time will be reduced by them, and you will only have yourself to blame. You must jealously guard your time in order to stay productive. If you are productive you are in control.

Change your email patterns. Set your email setting so that new emails arrive in your Inbox every ten minutes. You will be less likely to be interrupted. Email is not intended for instant communication.

Be on time. Simply put, show respect for other people’s time and they will eventually show respect for yours.

If you wait to get motivated before you make calls or do that dreaded task remember this, motivation comes from action not the other way around. Take action now! Your activity will motivate you to keep going. You will always feel better after you accomplished something.

Now that you have put to use your time management skills, don’t forget to make time for exercise in your week.  Schedule it; write it in your calendar.  Be consistent with the date and time each week and make it a habit. Group exercise classes are a great way to ensure a total work out.  Check out the schedule of classes to find one that works for you.

Gold’s Gym West GA – your partner in health and fitness.  Check us out with a 7 day pass or check the August Special.

Rookie Running Plan from Gold’s Gym Douglasville, GA

A family member recently started on the journey to a healthier lifestyle. She has realistic weight loss goals, is working with a trainer and changing her eating plans; doing it the right way.  This past weekend she was really excited about running a mile without stopping and felt great about her accomplishment.  An exciting next step for her would be to train and run a 5K race this fall. 

Running or walking a 5K (3.1-mile) race is a fun and realistic goal for exercisers of all fitness levels. If you’re ready to train for your first 5K, but not sure where to start, here is a training plan for all your Rookie Runners out there.

Can you walk for 25-30 minutes without stopping?  If the answer is yes, here is an 8-week beginner Rookie Runner program that you can start today to get you ready for that first race!  All you need is three days a week 20 minutes in your first week building up to 40 minutes in week 8.  Invest in a good pair of running shoes and a watch that you can use to time your workouts and you are ready to go!

Week 1 –  Choose three days this week, with a rest day in between, that you can dedicate 20 minutes to your training

Walk 4 minutes, then jog for 1 minute – repeat three more times

Week 2 – Choose three days this week, with a rest day in between, that you can dedicate 25 minutes to your training

Walk 3 minutes, then jog for 2 minutes – repeat four more times

 Week 3 –  Choose three days this week, with a rest day in between, that you can dedicate 30 minutes to your training

Walk 3 minutes, then jog for 2 minute – repeat five more times

 Week 4 – Choose three days this week, with a rest day in between, that you can dedicate 25 minutes to your training

Walk 2 minutes, then jog for 4 minute – repeat four more times

 Week 5 – Choose three days this week, with a rest day in between, that you can dedicate 30 minutes to your training

Walk 3 minutes, then jog for 3 minutes – repeat five more times

 Week 6 – Choose three days this week, with a rest day in between, that you can dedicate 32 minutes to your training

Walk 1 minute, then jog for 3 minutes – repeat seven more times

Week 7 – Choose three days this week, with a rest day in between, that you can dedicate 35 minutes to your training

Walk 1 minute , then jog for 4 minutes – repeat six more times

 Week 8 – Choose three days this week, with a rest day in between, that you can dedicate 40 minutes to your training

Walk 1 minute, then jog for 4 minutes – repeat seven more times

 There  will be numerous local charity 5Ks happening this Fall.  Keep watching the local newspaper. Chapel Hill News and Views calendar of events and check out Active.com for local events.  What a great way to get in shape and accomplish something that you never thought possible!  

Article Contributed by Leslie Austin

 

Gold’s Gym West GA Blog

If you have been a member of Gold’s Gym Douglasville, or West Cobb for  a minimum of 60 days, have a valid e-mail address in the system, and you have been in the club in the last 30 days you may have received a survey from us.

The survey is called Gold’s Gym Vital Signs.  Every company needs healthy vital signs to stay in business, attract and keep customers. The Vital Signs of our business are: friendliness, cleanliness, equipment condition and programming.

 If you do receive an e-mail survey, we hope you will take the time to give us your feedback.  The survey was designed to be quick, taking about  three minutes to complete. We want to hear what you like about our services, staff and facilities. And we also want to hear your comments on how we can improve.  All survey results and comments are read by the General Manager at each club. 

Over the last year we have received some great suggestions from members that we have implemented. Wonderful comments about team members, their customer service and enthusiasm  have been received.  Those comments are always a pleasure to pass along.

We are proud to say that Gold’s Gym West GA which includes the two Douglasville gyms and West Cobb are consistently ranked in the top 10 gyms in the world.  You, as a member, have placed us in that position by answering these surveys.  Thank you for your honest survey comments, we appreciate every one of them.

Tell your friends about us.  A 7 Day Pass is available at http://www.goldsgymwestga.com/.

Gold’s Gym West GA – Weight Loss Blog

From SparkPeople.com

3 Reasons Why You’re Not Losing Weight – Why Weight Loss is Harder for Some People than for Others

By Dean Anderson, Fitness & Behavior Expert

You’ve been sticking faithfully to your calorie range and exercise plans for awhile now, but you’re not seeing the results you want on your scale. Meanwhile, your weight -loss buddy is happily watching the pounds melt away week after week. Not fair!

What’s going on here? Why don’t your efforts seem to be paying off while weight loss seems so easy for other people? Is there anything you can do to get better results?

Sometimes there is a simple, general reason why one person loses weight faster than another. For example, men tend to lose weight more quickly than women, mainly because most men naturally have more lean muscle mass (thanks to their higher testosterone levels), and more muscle translates into a faster metabolism. Men and women also tend to store excess weight in different places—men in the abdominal area (“apple” body type), which is usually easier to lose; women in the hips and thighs (“pear” body type), which is usually harder to take off.

People who have more weight to lose may also drop the pounds more quickly in the beginning of a weight-loss program. This is because the more you weigh, the more calories you burn during any given activity. (Walking with an extra 50 pounds on your frame is harder than walking with 20 extra pounds of weight.) A person who weighs more can also cut more calories from his or her diet without jeopardizing the body’s ability to function efficiently. If you weigh 300 pounds, you may need 3,500 calories per day or more to maintain that weight; cutting 1,000 calories from your diet (down to 2,500/day) will let you safely lose 2 pounds per week. But if you weigh 150 pounds, you may only need 1,800 calories to maintain your weight, and if you try to cut the 1,000 calories from your diet (down to 800/day), your body won’t have enough fuel and your metabolism will slow down drastically, making fat loss harder, not easier. Therefore a person with less weight to lose needs to aim for a smaller calorie deficit, which will translate to a slower rate of weight loss.

Likewise, factors like age and body type can affect how fast you can shed extra pounds. Older people, for example, often lose weight more slowly, perhaps because of hormonal changes and/or because they have less muscle mass or may be less physically active.

So, if you’re comparing your weight loss to someone else’s, make sure you’re not comparing apples to oranges (or pears)—that’s just going to be frustrating and won’t tell you anything useful about your own efforts.

Sometimes, though, people who seem to share a lot of these factors—similar body size, weight, age and activity levels—just don’t get the same results, even when they do the same things. A lot of individual factors, including your individual genetics and quite a few medical conditions can make weight loss difficult. If you’re in this boat, you may need to work closely with your health professional to find an individualized approach that will maximize your weight loss results without jeopardizing your health.

Gold’s Gym West Georgia has all the cardio equipment you need to burn off those extra calories!  Get a FREE Mini-Membership TODAY!

Healthy Eating Tips From Gold’s Gym, West GA.

 Going out to dinner is an opportunity to wind down after a long week and spend time with friends and family. Eating healthy and losing weight present more challenges when you leave the cooking to someone else. Here are a few suggestions to help you make better choices when dining out:

 Never go to dinner hungry. Have a protein snack and one to two glasses of water before you leave for the restaurant. When you are full, items on the menu don’t look as enticing. It’s easier to make good choices when you are not starved.

 Have a plan. Know what you want to order ahead of time. You may find the menu and nutrition information on the restaurants website. Ordering appetizer portions is a great way to save money and calories.

Just say NO. Let the wait staff know you do not want them to bring the bread or chips to the table.

 Prepare take-home immediately. If you are dining at a restaurant known for serving large portions, ask for a to-go box immediately. Before you start eating put ½ of the served portion in the to-go box.

Eat slowly. Put your fork down after every bite. Be the last person to finish their meal.

 Focus on the conversation. Eating out is a social event and a great way to spend time with family and friends. Make friendship the center of the attention and not the food.

We want to hear from you. What are your favorite tips for eating out on a diet?

Gold’s Gym, Douglasville and West Cobb have nationally certified trainers on staff to help you meet your healthy weight loss goals.

Gold’s Gym West Georgia Members – What Is Your Story?

I’ve been thinking again about the changes we go through when we reach certain personal goals. Most of us anticipate these destinations as clear and certain experiences of self actualization, becoming the best of who we are. I believe this has been true with everyone of our Gold’s Gym members who have done what they set out to do.

They tell us something this important does not happen with a simple wish, but requires a soulful fire deep down low. The wish becomes desire and the first match is struck as the wildfire of change begins to spread.

We each have a story. What we tell ourselves about our story controls our destiny, informing us whether or not we are truly capable of becoming more. All of us have a unique tale of family, friends, schools, romance, marriage, births, deaths, tragedies and triumphs. This life-long drama has made us who we are. But story creates the lens through which we see ourselves and sometimes blurs the real truth of what we can accomplish. We must understand the incredible power we can obtain and look beyond false limitations.

What force is this that enables us to see through the mist of our past so that we come to know the divine power of self actualization in our future? Is it a whisper from the breath of God or an epiphany of the soul? I believe it is both, in that order, and thus we find the strength to change our lives and become who we are meant to be. We can do anything if we believe in ourselves. Listen to the deep voice inside your chest and take action. Then feast on your possibilities and know yourself again for the first time.

Tell us your Story of Strength and you could win an Ipod Nano!  Become a Fan on our Facebook page today and click on contest! 

Tom Butler, Gold’s Gym, Douglasville, GA.

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