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.

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 The Stress Away At Gold’s Gym Douglasville, GA

STRESSED – A frame of mind or…DESSERTS spelled backwards

The negative effects of stress can be devastating, not only mentally but also physically. Over time, if not dealt with, the effects of stress get worse and can develop into more serious health conditions.

The positive effects of stress are something that can help motivate us to accomplish something good by making necessary changes in our lives. Stress can push you to grow, change and adapt.

Alleviating stress may not be possible or always desirable yet there are ways to better manage the stress in your life.

 Sleep – A good night sleep isn’t a luxury; it’s absolutely vital. Sleep improves memory, lowers stress hormones and repairs body tissues at a cellular level.

Eat a Balanced Diet – Reducing sugar, carbohydrates, caffeine and alcohol in your diet can go a long way towards getting your body back into a healthy balance. night sleep isn’t a luxury; it’s absolutely vital.

Exercise – 20 minutes per day can change body chemistry in a way that calms the nervous system and reduces stress levels.

Laugh – Humor releases emotions and stimulates the immune system.

Some level of stress will always be in our life.  Make it work for you by sticking to your healthy lifestyle habits.

Reduce your holiday stress and try a new Group Exercise Class at Gold’s Gym.  ZUMBA your cares away. Get your free pass here and start your experience!

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.

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

Don’t Let Halloween Spoil Your Diet

The Halloween candy has been on the store shelves for several weeks now.  Tempting as it may be to get the candy now –DON”T DO IT.  You know what will happen.  “I’ll just have one snickers bar” and then before you know it the whole bag is gone and Halloween is still a month away. 

Those cute little fun-size candy bars seem harmless — and they are, if you can limit your consumption. But that’s easier said than done. All it takes is an additional 100 calories a day or the equivalent of one snack-sized chocolate bar and most adults will experience weight creep before they even know it.

Here are a few tips that can thwart the sabotage that occurs this time of year.

  1.  Buy the candy you don’t like. Kids usually like the kind of candy most adults would not choose.
  2.  Wait until the last possible moment to purchase your treats. The stores won’t run out, it will still be there on October 30.
  3. Look for healthy snack options to hand out to the children.  Their parents will thank you.
  4. If you must stick your hand in the candy dish, count the empty wrappers. It’s so easy to pop fun-size candy bars into your mouth that you can lose track of how quickly the calories are adding up.
  5. Chew Gum.  If you are at home handing out candy, chew sugarless gum.  You will be less tempted.
  6. Any candy left at your house or from your child’s Halloween bag should be packaged up and given to an organization that could get it in the hands of someone who could make good use of it.  Our soldiers would be glad to receive a care package with the extra candy.

Halloween unofficially marks the beginning of the holiday feasting season. Gold’s Gym will provide fitness and weight loss tips to support you through the season.

Weight Loss and Fitness in Douglasville- Gold’s Gym

Healthy Grocery Shopping Tips

Healthy habits start before you ever get to the grocery store. Preplanning your week’s menu and grocery shopping ahead of time will save time and money keeping you focused on what needs to be purchased, reducing unhealthy and costly impulse purchases. Arm yourself with a grocery list of healthy snacks and ingredients for this week’s meal plan.  A pre-printed grocery list kept in the kitchen is great for keeping track of when you run out of something.

A healthy shopping list will contain items such as:  fruits and vegetables, whole grain breads and pastas. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.  Your protein and meat choices should be lean protein selections like fish, poultry, lean meats. Eggs, nuts, seeds and legumes are another good source of protein.  Dairy products should be low fat choices when selecting milk, cheese and yogurt.

Shop the perimeters of the store.  That is where fresh foods like fruits, vegetables, dairy, meat and fish are usually located.  Avoid the center aisles where the prepackaged and junk food is found.

Stay clear of foods with labels that are targeted to children – the ones with the cartoon characters on them.  If you don’t want your family eating junk foods, don’t bring it in the house.

Read the food labels. Avoid food containing more than five ingredients, artificial ingredients and ingredients you can’t pronounce.

Frozen foods are a convenient way to keep vegetables and out of season fruits on hand. Frozen fruits and vegetables are often flash frozen at the source, locking in nutrients in a way fresh or canned can’t compete with. Avoid the frozen, breaded selections of chicken, fish and processed items such as pizza. They are high in fat and sodium.

If possible, leave the kids at home when you grocery shop.  They don’t always appreciate the effort that can go into healthy eating especially when they are hungry and tired.

Gold’s Gym, located in Douglasville and Austell, serving the West GA. area.  Check us out.

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.

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