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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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.

Healthy Recipe For Tennis Or Tailgating – Gold’s Gym – Douglasville, GA

Zucchini and Avocado Hummus

By The Healthy Apple
WebMD Recipe from Foodily.com

Hummus doesn’t just have to be chick peas and Tahini — what a bore! A perfect combination of ripe avocado, fresh zucchini, a small bag of carrots and an onion, this dish is taken to a whole new level when you toss in a dash of Agave nectar and chili powder for a palate-pleasing treat!

Ingredients

1/4 cup Tahini
2 Zucchini, shredded
1/2 Avocado, peeled, cored and mashed
1/4 tsp. Chili Powder
1 can Garbanzo Beans, drained and rinsed
1 Tbsp. Agave Nectar
1/4 cup Sweet onion, chopped
1 Tbsp. Warm water
1/2 cup Carrots, shredded

Instructions

In a food processor, combine lemon juice, water, and Tahini; puree until smooth consistency.

Slowly add mashed avocado, shredded carrots, and shredded zucchini; continue to puree.

Add chopped onion, agave nectar, and chili powder; puree until desired smooth consistency.

Transfer into serving dishes.

Enjoy with your favorite whole grain chips, pitas, crackers, or raw vegetables.

Total Servings: 6

Nutritional Information Per Serving

Calories: 251
Carbohydrates: 32.9g
Cholesterol:0mg
Fat: 10.3g
Saturated Fat: 1.4g
Fiber: 9.7g
Sodium: 36mg
Protein: 10.3g

Gold’s Gym – Douglasville, GA  meeting your fitness and weight loss needs.  Check us out.

Villa Rica Fitness Tips Gold’s Gym

 A Pain or a Strain?

Gold’s Gym Fitness Institute orthopedist Evan Ekman decodes common workout aches so you can tell the difference between “Ow!” and “Out for a month.”

We’ve all heard the saying “No pain, no gain,” but not all pain is created equal. Many motivated gym goers have been put out of commission because they couldn’t tell the difference between post-training soreness and a serious injury.

“Many people don’t pay attention to their body, and as a result the pain can last the rest of their life,” says Evan Ekman, a South Carolina-based orthopedic surgeon and Gold’s Gym Fitness Institute member. He believes much of the problem stems from not being in tune to the location of the discomfort. “Part of an effective workout is making yourself sore, but that soreness should be in the muscle belly—the big bulky part of the muscle,” he says, whereas pain in the joints or tendons might be an indication of a problem.

Here we look at six examples of gym pain gone too far and what to do about them. As always, consult your physician before starting an exercise regimen.

Hamstrings

Your legs can easily tire after a hard workout, but how do you know when you’ve pushed your hamstrings too far? According to Ekman, you may be dealing with a more serious injury if you experience pain when pressure is put on the ischium bone in the pelvis, often felt when you sit down or if you have difficulty running.

What to do: First, control inflammation by applying ice to the area and wrapping the leg. Then gently perform a hamstring stretch: Sit on the floor, with legs spread. Keep your left knee straight as you reach toward the toes and hold for 30 seconds. Repeat on the right side. If you recognize the pain early, a hamstring injury might keep you out of the gym for a few weeks or less.

Snaps, Cracks and Pops

Some body creaks we all seem to have (like the back cracks your eccentric uncle shows off at parties). Others may be your body’s way of sounding an alarm. Ekman says there are two ways to tell if it’s something to get worried about: if you experience pain when it makes that noise, or if your body didn’t make that noise before you worked out and now it does.

What to do: Because the noise could be anything, get to a doctor for a proper diagnosis.

Biceps

It’s normal for the biceps to engorge with blood and, as a result, appear bigger during and immediately after a workout, but if the swelling lasts more than a few hours, you may have suffered a bicep strain or rupture of the tendon biceps. Another telltale sign of injury is discoloration or bruising. If you can’t tell for sure, don’t do another rep until you get checked out.

What to do: A rupture may require surgery—get to a doctor ASAP. If it’s just a strain, you’ll need some time off from the gym to rest the muscle, taking anti-inflammatories in the meantime. The next step is light exercises that develop your range of motion. Begin with gentle stretching at the elbow, work your way up to bicep curls with band resistance, then finally light dumbbells.

 Pectoral Muscles

Bench press is a popular lift at the gym, but using too much weight or trying for a maximum one-rep lift before being properly warmed up can lead to pectoral tears. “Most of the time it’s easy to tell when you have a pec tear because the pain is intense,” Ekman says. But you can also tell by a deformity—often a divot on the side of the pec near the armpit—or extreme tenderness that doesn’t go away between workouts.

What to do: Immediately see an orthopedic doctor—this could mean a long haul to recovery.

Rotator Cuff

If you’re having trouble reaching during your workout, it may not be time to work through the pain; it may be a rotator cuff injury. Other signs are tenderness during a military press or when lifting weight away from your body.

What to do: Avoid lifts that involve raising your hands above your head and shoulders, and work to strengthen the four muscles of the rotator cuff—the supraspinatus, the infraspinatus, teres minor and the subscapularis. Often this is done through external and internal rotation exercise. For the first, let your arm hang at your side with your elbow bent 90 degrees, then bring the hand across your body, as if you were shutting a door. For the latter, bring the hand in the opposite direction, away from the middle of your body.

Quadriceps

Though it’s great to feel the burn on the squat machine, persistent aches—such as shooting pain, a slight burn or anything that limits daily movement or makes it painful to walk—may be a sign of a stress fracture to the femur, a rupture or even a contusion in the quads. Another warning sign of injury: deformity, or any change in shape and texture to the muscle so that one leg is noticeably different from the other.

What to do: If it’s a strain, you may be out for four to six weeks while taking anti-inflammatories, icing and performing basic stretching and strengthening exercises. If it’s a rupture, surgery is likely to be needed.

GOLD’S GYM serving the West Ga area.  Your partner in health, fitness and weightloss.   Try us out.  Click here for your 7 day pass.

Red, White and Blue Strawberry Shortcake

Are you looking for a fun, festive recipe for the July 4th holiday?  This recipe is from allrecipe.com.  It takes about 50 minutes from prep to finish. 

Ingredients

  • 1 (18.25 ounce) package yellow cake mix
  • 1 (8 ounce) container frozen whipped topping, thawed
  • 1 pint blueberries, rinsed and drained
  • 2 pints fresh strawberries, rinsed and sliced

Directions

  1. Prepare cake according to package directions and bake in a 9×13 inch pan. Cool completely.
  2. Frost cake with whipped topping. Place blueberries in a square in the corner, and arrange sliced strawberries as stripes to make an American flag. Chill until serving.

Nutritional Information Amount Per Serving  Calories: 182 | Total Fat: 5.6g | Cholesterol: < 1mg

Let Gold’s Gym be your choice for family fitness and fun.

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