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.

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Fitness and Weight Loss – Gold’s Gym Douglasville, GA

Healthy Recipe From Gold’s Gym, Douglasville

October is the best month for cranberries, apples, pomegranates, grapes, sweet potatoes, pumpkins, winter squash, broccoli, spinach, and lettuce.

Did you know that sweet potatoes are a great substitute for white potatoes?  Sweet potatoes are virtually fat-free, cholesterol-free and very low in sodium. One cup of cooked sweet potatoes has 180 calories.

How to select one.  For the most nutrition value, always select sweet potatoes with a deep orange color.  Avoid sweet potatoes if they have white areas on them, are damaged, or show any sign of decay.  Never store in the refrigerator, as this will produce a hard core in the center.  Instead store them in a cool, dry, well-ventilated container. For the best flavor use your sweet potatoes within a week or two of purchase.  Sweet Potatoes are most nutritious if they are cooked in their jacket.

Sweet Potatoes freeze well.  Wrap unpeeled, cooked sweet potatoes individually in aluminum foil or freezer wrap.  Place in a plastic bag, date and freeze.

Spicy Baked Sweet Potato Fries

Ingredients:

  • 6 sweet potatoes, cut into french fries
  • 2 tablespoons canola oil or olive oil
  • 3 tablespoons taco seasoning mix
  • 1/4 teaspoon cayenne pepper

Directions

1.       Preheat the oven to 425 degrees F (220 degrees C).

2.       In a plastic bag, combine the sweet potatoes, canola oil, taco seasoning, and cayenne pepper. Close and shake the bag until the fries are evenly coated. Spread the fries out in a single layer on two large baking sheets.

3.       Bake for 30 minutes, or until crispy and brown on one side. Turn the fries over using a spatula, and cook for another 30 minutes, or until they are all crispy on the outside and tender inside. Thinner fries may not take as long.

Amount Per Serving  Calories: 169 | Total Fat: 4.7g | Cholesterol: 0mg

Gold’s Gym Douglasville and West Cobb, serving the West Ga area.

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.

Nutrition Tips From Gold’s Gym, West GA

Drink This For A Better Run

Sure, water’s a great hydrator, but Health.com knows that sometimes you long for something ore interesting.

Here are four sips that give runners what they really need—without adding gobs of calories. Fill in the blanks, and see which drink is ideal for you.

When I run I …
feel sluggish and tired

If this is you: Sip a cup of green tea 20 to 30 minutes before you run. The caffeine will pep you up and power you through to the last step, and its antioxidants may help with endurance, too.

When I run I …
always get a side stitch

If this is you: Try coconut water; it’s chock-full of cramp-preventing potassium (15 times that of most sports drinks) it has fewer than 50 calories per cup. Try eight ounces before or during your run to stay pain-free.

When I run I …
get really sore the next day

If this is you: With its perfect ratio of carbs to protein—plus the calcium—chocolate milk is an excellent way to help your muscles recover post workout. Drink a cup within 30 minutes of finishing a long run, when muscles are most receptive.

When I run I …
sweat a lot

If this is you: A sports drink, with body-replenishing sugars and electrolytes, is the best way to stay hydrated. Choose one that’s free of artificial colors, flavors and preservatives, and sip four to six ounces every 15 to 20 minutes during your workout.

GOLD’S GYM serving the West GA area.

Gold’s Gym West Georgia Runners Nutrition Tips

Here are four sips that give runners what they really need—without adding gobs of calories. Fill in the blanks, and see which drink is ideal for you.

When I run I …feel sluggish and tired

If this is you: Sip a cup of green tea 20 to 30 minutes before you run. The caffeine will pep you up and power you through to the last step, and its antioxidants may help with endurance, too.

When I run I …always get a side stitch

If this is you: Try coconut water; it’s chock-full of cramp-preventing potassium (15 times that of most sports drinks) and has fewer than 50 calories per cup. Try eight ounces before or during your run to stay pain-free.

When I run I …get really sore the next day

If this is you: With its perfect ratio of carbs to protein—plus the calcium—chocolate milk is an excellent way to help your muscles recover post workout. Drink a cup within 30 minutes of finishing a long run, when muscles are most receptive.

When I run I …sweat a lot

If this is you: A sports drink, with body-replenishing sugars and electrolytes, is the best way to stay hydrated. Choose one that’s free of artificial colors, flavors and preservatives, and sip four to six ounces every 15 to 20 minutes during your workout.

Gold’s Gym West Georgia has all the fitness programs for all runners!  Learn more today!

Low Calorie Pizza Recipe from Gold’s Gym West Georgia

Get your pizza fixwithout all the added calories!  ENJOY!

Flat Out Light Wraps, 1 wrap
Mozzarella Cheese, part skim milk, 2 oz (1/2 cup)
Hormel Sliced Turkey Pepperoni, 1 serving (7 slices, cut in pieces)
Marinara sauce – 4 tbs. (per your taste)

SUBSTITUTIONS: You can use whole wheat light tortillas (90 calorie range) if Flat Out isn’t available at your super market.

Also, if you wish, use half the pepperoni and you’ll cut the sodium considerably. Another excellent alternative is to sprinkle Low Fat Turkey Italian Sausage on top. You can use no fat or reduced fat cheese as well to reduce the fat content.

Assemble the pizza, place on non stick and bake at 425 for 12-15 minutes. Time will vary depending on your oven and how crispy you want the pizza.

Add veggies to your liking. In my experience don’t overload it or you’ll have a soggy pizza. You can pre-bake the flat out to help with this.

Number of Servings: 1
Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 207.1
Total Fat: 14.5 g
Cholesterol: 51.3 mg
Sodium: 1,220.4 mg
Total Carbs: 23.3 g
Dietary Fiber: 10.0 g
Protein: 28.3 g

Weight Loss – Douglasville, Gold’s Gym

Healthy Snacks for Children and Adults

It’s back to school and time to start thinking about packing healthy snacks for during the day and after school activities.

Start the school year off right by establishing healthy eating habits. Designate a shelf in the panty or in the refrigerator which is always stocked with healthy snack choices. Anything on the “healthy shelf” is ok to eat without permission to ask first.

In the refrigerator, have celery, carrots and other veggies cut and placed in plastic containers. The cut veggies can be covered with water to keep them fresh, ready to eat. Hummus is always a great choice for dipping. Don’t’ forget the fruit; the natural sugar can satisfy the toughest sweet tooth.

Pumpkin Muffins – Make ahead and freeze some for later.

Ingredients

  • 1 1/2 cups raisins
  • 4 3/4 cups all-purpose flour
  • 4 cups white sugar
  • 1 1/2 teaspoons baking powder
  • 1 1/2 teaspoons baking soda
  • 1 1/2 teaspoons salt
  • 1 1/2 teaspoons nutmeg
  • 1 1/2 teaspoons cinnamon
  • 1 1/2 teaspoons ground cloves
  • 6 eggs
  • 1 (29 ounce) can pumpkin
  • 1 cup unsweetened applesauce
  • 1 cup chopped walnuts

Directions

  1. Preheat oven to 350 degrees F (175 C). Grease three 12 cup muffin pans, or line with paper muffin liners. Soak raisins in hot water for ten minutes to plump, then drain.
  2. In a large bowl, combine the flour, sugar, baking powder, baking soda, salt, nutmeg, cinnamon, and ground cloves. In a separate bowl, mix the eggs, pumpkin, and applesauce, until smooth. Add this mixture to the dry ingredients and stir thoroughly to make a smooth batter. Stir the raisins and walnuts into the batter. Spoon batter into the prepared muffin cups.
  3. Bake for 30 to 35 minutes in the preheated oven, or until a toothpick inserted into the center comes out clean.

Nutritional Information

Amount Per Serving  Calories: 207 | Total Fat: 3.3g | Cholesterol: 35mg

Let Gold’s Gym West GA be your one stop shopping for Weight Loss, Fitness and Healthy Lifestyle.  Proudly serving the Villa Rica, Lithia Springs, Mabelton and surrounding areas.

Gold’s Gym Hospital Drive where month to month  memberships start at the low price of $15 per month.

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