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.


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

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!

Just Ask Justin – Gold’s Gym, West Cobb

As a marathon runner, one of the questions I am most frequently asked is, “What do I do if I want to run a 5k”? “How do I get started?”

  • The first step is to simply pick a race.  Find a local race that is 2-3 months away and sign up for it. 
  • The next step is to start moving.  The average time for your first 5k will be 30-45 minutes. 
  • Starting off should be a walk/run combo.  Do 5 min walk, then 2 min jog (this should be at a comfortable speed, NO sprinting).  Repeat 2-3 times. 
  • Each week increase the run time by 20 seconds with the same amount of rest. 
  • Do this work out 3 times a week and by race day you’ll be ready to go!

Justin Tucker,

Membership Counselor, Marathon Runner, Gold’s Gym, West Cobb

A Gold’s Gym Birthday Challenge


 With my 40th birthday rapidly approaching, I didn’t want a milestone like that to pass as if was just another day so I issued myself a challenge! I set the goal to run a marathon. Competing in a marathon was the goal; the challenge was that I was not a runner.

With little time to waste, I began looking for a marathon to enter.  Because of the timing I could not find a marathon to compete in but I did sign up for a half marathon.  Although I knew my lofty goal would be a challenge, the one thing I didn’t expect was that the training would turn out to be the best part of this journey!

Justin, a membership counselor with Gold’s Gym in Austell and marathon runner, agreed to help me train.  I had a 7 day training schedule. The training forced me to take time out for myself which I have never been good at doing. During the scheduled runs, I found myself meditating. I would concentrate on the good things in my life. I also took this time to reflect on the parts of my life that needed adjusting and identified roadblocks and challenges I could change.  It was very powerful.

The day of the race finally arrived. My goal now was to compete in the half marathon without stopping. To keep my breathing controlled and maintain my pace I meditated on the next chapter of my life and what I wanted to accomplish.  For inspiration to keep going I looked around at others running alongside me. Their determination motivated me to keep going. It was at the 10th mile marker that  I realized we have the power within ourselves to accomplish whatever we truly want. Age is not a limitation. All that is required is a goal and to start moving! 

I have now successfully completed two half marathons, improved my time and I have not stopped running since.

Marie Smith
Gold’s Gym West Cobb
Membership Manager

Douglasville Get Active!

Are you a sports fanatic? I know I am. I keep up with all sports, even the sports that I am not as into.  I can talk sports with anybody. Call it crazy, but, yes I think I’m a sports “guru.”

I always wanted to play professional sports, specifically baseball. I don’t think we, as sports fans, realize how much hard work and dedication professional athletes have to put in during their off-season just to keep their edge. These professionals are the best athletes in the world; performing in front of millions of people.

Sometimes, I think all we sports fans see is the “glitz and glam” of the game and the players. We see the end results of their dedication and hard work. But, in order to perform at the level they perform at regularly, the work ethic of a professional athlete is impeccable on the field or in the gym. They work hard and they know the importance of staying fit and on top of their game.

We all can’t work out with the intensity of a professional athlete; however, we can give it our best efforts when we exercise or hit the gym. Whether you are an athlete striving for your ”big break’, or just a regular ‘Joe or Jane” trying to stay healthy, participating in sports, working out at the gym is important.

If you are a parent or grandparent, let your children see you exercise and have fun.  Better yet, involve them, have some fun, get active, play sports, get healthy, stay healthy. NO EXCUSES! What do you think?
Article Contributed by:  Will Hunter, Membership Counselor, Gold’s Gym, Chapel Hill

Learn More about all the programs that Gold’s Gym has to offer!

Senior Fitness at Gold’s Gym West Georgia

We all know that as we age, changes to our body and mind are inevitable. Although we can’t escape the aging process many signs of aging are reversible with good eating habits and exercise. Don’t let health problems keep you from starting an exercise program. Gold’s Gym West Georgia are Senior Friendly locations. Gold’s Gym has been part of the community for 26 years and has proudly changed the lives of many members over the years . With two facilities in the Douglasville area and one in Austell, all three gyms are staffed with friendly, knowledgeable, customer service oriented team members. We are Budget Friendly. The Hospital Drive location is $15 a month, month to month, no commitment. At this location we have three special exercise areas that appeal to an older adult population:

 • The Retreat has piped in classical music, overlooks the tennis courts and is equipped with cardio, circuit equipment and free weights.

• The 11 minute circuit area is designed to give a total body workout in 11 minutes. It is timed and very easy to operate in sequence.

 • A Ladies Only Area offers cardio, free weights and other machines. • Complimentary classes are offered to get a new member started or a member re focused.

At all three locations we have a Personal Training staff and all trainers are nationally certified. Group Fitness classes appeal to every age group. Come try our Zumba classes, it’s guaranteed to make you feel young again. Chapel Hill and our Austell location have very active Silver Sneakers classes. Chapel Hill has a special circuit which is designed to strengthen the back. The testimonials speak for themselves.

Get a FREE WEEK PASS to check out any of our Gold’s Gym West Georgia Locations!

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