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.

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.

Kids Fitness Tips from Gold’s Gym, Douglasville

Get Your Children Moving

With one in three American children now overweight, how do you keep your kids from joining the heavy ranks? Gold’s Gym provides you with an expert plan for children of all ages.

When First Lady Michelle Obama chose to focus on the fight against childhood obesity, she pointed a spotlight on an alarming and growing problem. “Over the past three decades childhood obesity rates in America have tripled,” according to a statement by the First Lady’s “Let’s Move!” initiative. “If we don’t solve this problem, one-third of all children born in 2000 or later will suffer from diabetes at some point in their lives.” In an article in the New England Journal of Medicine, researchers stated that due to obesity-related conditions like diabetes and heart disease the current generation of youth could have a shorter life expectancy than their parents—for the first time in American history.

There’s a simple reason: Technology has made us less active while food portions have as much as quintupled. Most children spend up to seven hours a day, at the computer or TV. In fact, only a third of them get in enough aerobic activity (the U.S. Department of Health and Human Services recommends 60 minutes per day) and many schools are cutting back on physical education programs.

So how can you encourage your kids to keep active—and make sure that they grow up instead of out? We asked Len Saunders, an American Heart Association spokesperson on childhood obesity and a former member of the President’s Council on Fitness, Sports and Nutrition.

First, he advises, bear in mind that as a parent, you hold the key. “You’re the role model,” he says, “and if your children see you living an unhealthy lifestyle, they are going to mimic that.” So make sure that your family places a high priority on healthy eating and regular exercise.

“Second,” he says, “try not to use television as a babysitter too often.” You don’t want your child to make a habit of plopping down on the couch—the American Academy of Pediatrics suggests setting a two-hour limit on screen time—and a recent study showed that children who are continually exposed to food advertisements down 45% more snacks. Saunders realizes that most parents have busy schedules that make it hard to entertain their kids and get through their to-do list—”I went for a jog at eleven last night,” he admits—but getting your kids to be more active is easier than you think. “You just need to be creative,” he says.

Here are surefire ways to get kids of any age off the couch:

Activate Your Toddler

Ages: 2-4
Children in this age group are the easiest to get moving—they have tons of energy and are too young for Xbox addiction. A trip to the local jungle gym might be all the impetus your kids need to run wild—but even if you’re housebound, you can get them moving:

• Put the chicken dance or macarena on YouTube and ask them to join in.
• Get their imagination going by having them crawl like a lion or hop like a kangaroo.
• Make letters with your body and have them mimic you. They can learn the alphabet and play at the same time.

Power Up Your Primary School Age Child

Ages: 5-9
While most five-to nine-year-olds feel the draw of technology, they still have tons of energy and a constant drive to play. So swap out video game marathons for these activities:

 

• Have them help you with housework. “Most kids this age actually want to vacuum; they think its fun,” says Saunders.
• Organize pick-up softball or ultimate Frisbee in your backyard, or sign them up for a Little League team.
• Once they learn to ride a bike, schedule family fun rides and find safe routes that they can take when you are too busy to go out.
• During the fall and winter, make a game out of who can clear the most leaves or snow in the quickest time. Winner gets hot chocolate.

Motivate Your Tween

Ages: 10-13
As children’s ages hit the double digits, so does their sense of independence. “They are going to want to stay up later and spend more time on the computer,” Saunders says. He suggests a two-for-one swap where the kids get one minute of computer or television for every two minutes of exercise (his cap on technology is two hours). “This is a way to find some middle ground,” Saunders explains. “You aren’t saying they can’t use the computer—you’re making a reward out of it.”

• Encourage your kids to join teams at school. “Physical activity at this age really helps grow self-esteem,” he says. If your children initially struggle at sports, flip on your cheerleader switch and get them to keep trying. “When kids fail early at sports, many go into a cocoon and reach for technology even more,” Saunders observes.
• Let them try out karate or another form of martial arts. If lessons are too expensive, use instructional videos on YouTube.
• Get them a pass for the local swimming pool and check if there are open races in your area—there’s nothing like some competition to inspire your tween.
• Buy each kid a skateboard or roller skates and a helmet! On weeknights they can freestyle in the driveway; on the weekends they can show off their skills at the roller rink or skate park.
• Sign up as a family for a charity run or walk. Then train together three or four nights a week after dinner.

Train Your Teenager

Ages: 14-18
Once they’ve made the leap from middle school to high school, most kids are mentally and physically ready to start going to a gym. Teenagers who learn to work out regularly are beginning a healthy discipline that will follow them into adulthood. “Also, this is the time when fat cells can really start developing,” Saunders says. “It’s much harder for adults who didn’t exercise when they were young to lose weight.”

If you decide to let your teens start hitting the weights, here are some pointers from Saunders:

• Supervise them closely. Make sure they know the proper way to use the machines and free weights, and check their form.
• Make sure they’re lifting the proper amount of weight. Rule of thumb: They should be able to do 12 to 15 repetitions.
• Explain the proper breathing technique: Exhale as you lift, inhale as you release.
• Talk to your kids about muscle recovery. Tell them not to work out the same muscles every day. And explain the importance of taking days off to let the body rest.
• Consider treating your kids to a session with a personal trainer. The trainer can explain the benefits and principles of strength training, point out the different muscle groups, demonstrate how to use a variety of machines and give a lesson in free-weight basics.
• Most important, tell your kids that change won’t happen overnight. Many teenagers want to see results right away and get discouraged when they don’t. Emphasize that it takes a lot of time and work to get Mark Wahlberg’s biceps or Venus Williams’s thighs.

For a fun family activity check out the tennis program at Gold’s Gym on Hospital Drive or the rock wall at Gold’s Gym Chapel Hill.

Private Tutoring:Personal Training At Gold’s Gym

To make the grade in the shortest amount of time, it pays to go to the pros. A personal trainer can teach you how to work harder and smarter at the gym, helping to maximize your results while optimizing your time there. You’ll get a personalized workout designed specificall y to match your needs — plus, your trainer is going to push you in ways you couldn’t yourself.

“At every session, your workout will change based on how you, the client, are progressing,” this Gold’s Gym trainer says. Your trainer will be able to pinpoint and manage your specific goals as they evolve. “Whether you’re looking to lose weight, tone up, increase your lean body mass, get motivated or get started for the first time, a personal trainer will be able to design a customized workout plan for you that will help you accomplish your goals.”

Want to get the most out of your personal training session? Gold’s Gym trainers say communication with your trainer is key. Let him or her know how well your body recovered, which exercises are your favorites and the motivation you need to keep on track.

At Gold’s Gym of Douglasville, Douglasville South and Gold’s Gym, West Cobb professional, national certified trainers are on staff and available to help you meet your healthy goals.

Douglasville, Ga Resident Competes in Figure Competition

I’m stronger than  the old story of “there’s nothing you can do about your body…it’s just genetics!” One day I looked in the mirror and realized I was approaching 50 and was in terrible shape. I realized that my entire family was overweight, out of shape and just seemed tired all the time. So, after trying another gym—and realizing they didn’t care about my goals—I found Gold’s Gym and my trainer Adele Amor. I have gone from a size 12 petite to a size 3 in juniors and I placed in my first-ever women’s figure competition. I know my own strength!

Are you ready to see what you are “Stronger Than”?  Find out how Gold’s Gym West Georgia can help you reach your goals!  Get a FREE 7 day pass today!

Gold’s Gym Douglasville Wants you to Take The Food Label Challenge!

Food for thought…

Ever wondered about the history of food labels?  In the early 13th century, the King of England proclaimed the first food regulatory law, the Assize of Bread, which prohibited bakers from mixing ground peas and beans into bread dough. Ever since, it has been a cat and mouse game between the food industry and the public.In the US, food regulation dates back to early colonial times.

How many of us could go a day or a week eating only foods without labels?  Could you take that challenge?

For Exercise and Nutrition Support Gold’s Gym West GA is your professional resource.

Healthy Eating Tips from Gold’s Gym, Douglasville, GA

This is the first of a series on healthy eating tips from Dave Hansey.   Dave is looking forward to sharing lots of tips and recipes.  There is so much information available to us about losing weight or being healthy and sometimes that can be overwhelming.  Breaking it down into smaller pieces can really help you to achieve big goals.   If your goal is to lose 50 pounds, it can seem daunting.  Working out, cardio, eating better – so many things and that is why many people fail when trying to losing weight.

Changing your diet can be time consuming in the beginning as you try to make these major modifications and I watch people daily struggle with the information overload.  Carbs, protein, supplements, vegetables, calories — oh where to start?    So start RIGHT HERE WHERE YOU ARE NOW…..

1 – Keep a food journal this week of everything you eat.   Of course try to make good choices but really focus on recording everything you put in your mouth.  ( beverages, gum, candy, grocery store samples — everything that goes into your mouth)

2 – Drink 8 glasses of water each and every day.

That’s it — This will give you a benchmark for where you are with your food diary and will hydrate your body with the water.   Start small with two changes.   Once you accomplish those for the week, you can move on to other small goals next week.  Yes, it is not as drastic as a total life change but it is also something that can actually be accomplished and if you continue this, these little things will become lifestyle habits.

Dave Hansey is a certified Personal Trainer with Gold’s Gym, Douglasville GA.

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