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.

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 ™Â 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.

 

SilverSneakersďż˝ 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.

Separate Skill Sets Are Needed to Lose Weight and Then Keep It Off

By Denise Mann
WebMD Health News

Reviewed by Louise Chang, MD

The same tactics that help you lose weight won’t necessarily help you keep it off.

The new study, which appears in August issue of the American Journal of Preventive Medicine, suggests that successful losers need to switch gears to stay the course and maintain their weight loss.

Overall, different skill sets and behaviors are involved with weight loss and weight maintenance. For example, participating in a weight loss program, limiting the sugar in your diet, eating healthy snacks, and not skipping meals may help you lose weight initially, but these practices don’t have all that much to do with maintaining the loss.

Eating lots of low-fat sources of protein, following a consistent exercise routine, and rewarding yourself for sticking with your plan and reminding yourself why you want to keep your weight off were linked to maintaining weight loss, but not the earlier weight loss, the study showed.

“Realizing this difference, shortly after the six-month time period of average maximal weight loss has passed, is really important,” says study researcher Christopher Sciamanna, MD, a professor of medicine and public health sciences at the Penn State College of Medicine, in an email. “It seems somewhat similar to love and marriage. What gets you to the altar is likely to be quite different than what keeps you married in the long-term. [And] not recognizing this transition and adapting with different practices will also get you in trouble.”

“It’s a slightly different process,” he says. “To be successful one must adapt to this different process or risk being less successful,” he says. “Yes, it still comes down to decreasing caloric intake and/or increasing caloric expenditure, but the practices that help you achieve those, based on our study, appear to be different.”

It is a three-phase process: weight loss, transition to maintenance, and maintaining the weight loss, Hill says.

“Getting the weight off is only one task, which is followed by switching your mind-set to a more permanent way of living so you keep it off,” he says

The second part of the battle can be an uphill one, and it’s one of the reasons that so many high-profile celebrities lose weight only to regain it. “People still want to concentrate on losing weight, but the harder part is keeping it off,” he says.

Increasing physical activity is essential to maintaining any weight loss.

“Unless you are able to ramp up your physical activity in a pretty major way, you won’t keep the weight off,” he says. Another key ingredient is a strong social support system. “You need to create the right kind of social network to reinforce the routine of both diet and exercise.”

Timothy Harlan, MD, an assistant professor of medicine at Tulane University School of Medicine, a former restaurateur known as “Dr. Gourmet,” and author of Just Tell Me What to Eat!, says that the key to maintaining weight loss involves changing our mind-set.

“If you want to be healthy, lose weight, and keep it off, you need to change the way you eat,” he says.

The word diet implies a beginning and an end and sets you up for failure, Harlan says,

“Eating healthy and being healthy is a lifelong prescription,” he says. “If you want to lose weight and you want to keep it off, you have to completely change your relationship with food forever.”

“Planning is the single most important thing people can do to lose weight and maintain that loss,” Harlan says. This means planning what you are going to eat and when you are going to eat it — same as you plan your children’s schedule and your workday. This may involve packing your own lunch and not skipping breakfast.

Gold’s Gym in Douglasville and Austell will help you lose your weight and maintain your healthy lifestyle.

Tips for A Great Gold’s Gym West Georgia Group Fitness Experience

Be Prepared. Arrive at class early, bring a towel and a water bottle, and wear a good pair of fitness shoes and comfortable clothing that you can move easily in. If you’re new to a class, introduce yourself to the instructor, and explain if you have any injuries or medical conditions that could affect how you exercise.

Get a Good Spot. If possible, stand at the front of the class, making sure you have a good view of the instructor. And if you have questions, stick around after class to ask them.

Work out for YOU. During class, the instructor may show you how to modify the exercises to make them easier or more challenging. Do the version that you’re more comfortable with.

Make a Commitment. Go to at least three sessions of a new class before you decide whether it’s for you. By the third class you’ll have become familiar with the movements and exercises.

Stay for Stretching. Don’t bail as soon as the heart-pumping action ends. You’ll burn more calories post-workout if you allow yourself time to stretch.

See the Complete Gold’s Gym West Georgia Group Fitness Schedule for All locations!

Article Contributed by Gold’s Gym Group Fitness Director, Leslie Austin

Summer Shape Up with Gold’s Gym Group Fitness Classes!

Group exercise classes provide the comprehensive experience: You get a full-body workout, and you burn the most calories and have fun while you’re doing it.  Better yet, when going to the gym is fun, you’re more likely to stick with it over time. You forget for a while the actual work you’re doing.  You get connected with the exercise because you’re engaged with your instructor, the people around you and the music.

You’ll get the motivation, accountability and structure that’s often missing from solo exercise, and chances are you’ll end up working harder in class than you would on your own. Your instructor is going to push you to do five more reps, to push for 10 seconds longer.

If your goal is to increase your overall fitness level, then cardio classes are the way to go. You’ll burn tons of calories and improve your heart health, stamina and strength with fun, fast-paced interval training.  Look for classes like Step or Zumba to have tons of fun and burn calories at the same time!

 Want a long, lean figure and excellent flexibility? Check out yoga and Pilates classes. These classes will strengthen and lengthen your muscles, and the calm pace and fluid movements can help relieve the stress of your day.

Want to burn major calories? You’ll work off between 600 and 800 calories during a cycling class — not to mention increasing your cardiovascular endurance and building leg strength and stamina.

Looking for high-intensity exercise that really kicks? Look for a kickboxing class! It’s a  powerful full-body workout, allowing you to completely unleash in class.

Article Contributed by Gold’s Gym Group Fitness Director, Leslie Austin

See the Complete Group Fitness Schedule for all Gold’s Gym West Georgia Locations today!

Douglasville Time to Get Moving, Get Active & Get Going

 Since 1983, May has been observed as National Physical Fitness and Sports Month. Individuals and organizations everywhere have joined in the fun to promote awareness of the value of physical activity in the pursuit of happier, healthier, more productive lives. To further this vital mission, the President’s Council on Physical Fitness and Sports reached out in 1994 to both public and private organizations to form the Presidential Fitness Partners in May.

According to Melissa Johnson, executive director of the President’s Council on Physical Fitness and Sports, “Americans of all ages need to incorporate more movement into their daily lives. Adults need at least 30 minutes of activity 5 days each week. This can be done by choosing to bike or walk instead of driving, taking stairs instead of elevators, or pushing a lawnmower instead of riding one. Children need at least 60 minutes of daily active play. They need to run, climb, jump, and just get up and move around, away from their desks, the television and computer games.”

Twenty minutes of vigorous physical activity three times a week, such as sports, aerobics, working out in the gym, and running, have added health benefits. Johnson says, “ Even 30 minutes a day, broken up into shorter increments of ten or fifteen minutes, can greatly improve your health.”

Gold’s Gym of Douglasville and West Cobb offers fun ways for everyone to get active this month.

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