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.

Exercise and Fitness – Gold’s Gym Douglasville, GA

What’s Your Type?

Zero in on your gym type with this quiz—crafted by Gold’s Gym Fitness experts—then learn how to mix up your routine for a better workout.

We got in touch with two Gold’s Gym Fitness Institute members to help you identify your fitness personality. Belisa Vranich, a clinical psychologist and author of Get a Grip: Your Two-Week Mental Makeover, helped us craft insightful questions; and Robert Reames, author of Make Over Your Metabolism, gave us suggestions for how each personality can revamp or adjust their workout for the best results. To get started, take the seven question quiz below.

1. HOW FAR IN ADVANCE DO YOU PLAN YOUR WORKOUT?
A. NO NEED TO PLAN—I’VE GOT MY ROUTINE DOWN PAT.
B. I DON’T. I JUST LET MY MOOD DECIDE.
C. WEEKS IN ADVANCE. DOESN’T EVERYONE?
D. I WAIT TO SEE WHAT MACHINES ARE AVAILABLE.
E. I USUALLY CHECK IN WITH FRIENDS TO FIND OUT WHAT THEIR
WORKOUT PLANS ARE BEFORE I START TO PLAN MINE.

2. HOW WOULD YOU DESCRIBE YOUR PERSONALITY IN GENERAL?
A. DEPENDABLE, ORGANIZED AND STEADY.
B. AGREEABLE, FUN AND PRETTY MELLOW.
C. INTENSE (AT TIMES), MOTIVATED AND ADVENTUROUS.
D. SHY WITH STRANGERS, BUT WARM AND GENEROUS WITH FRIENDS AND
FAMILY.
E. OUTGOING, EASY TO BE AROUND AND LOYAL.

3. WHAT ARE YOUR LISTENING/VIEWING HABITS AT THE GYM?
A. I STRAP ON MY HEADPHONES, TURN ON THE MUSIC AND GET TO
WORK.
B. I’LL PICK TV OVER MUSIC IF I CONTROL THE REMOTE.
C. I SPEND FREE TIME CRAFTING WORKOUT PLAYLISTS.
D. SOMETIMES I READ BOOKS, SOMETIMES I WATCH TELEVISION. IT’S
A TOSS-UP.
E. I DON’T LIKE WEARING HEADPHONES—I FEEL LIKE I’M TUNING OUTHE PEOPLE AROUND ME.

4. OUTSIDE OF THE GYM, HOW DO YOU STAY ACTIVE?
A. I’M ALWAYS UP FOR A PICKUP GAME.
B. I DON’T REALLY—THAT’S WHY I GO TO THE GYM.
C. TRIATHLONS, 10K RACES—YOU KNOW, THE FUN STUFF.
D. MAYBE AN AFTERNOON WALK OR AN EASY BIKE RIDE.
E. I LOVE TO DO CHARITY WALKS WITH GROUPS, OR FUN RUNS WITH MY FAMILY.

5. WHY DID YOU JOIN A GYM?
A. I MISSED THE ROUTINE OF DAILY PRACTICE, HAVING PLAYED A LOT OF SPORTS WHEN I WAS YOUNG.
B. JUST SEEMED LIKE THE THING A HEALTHY ADULT SHOULD DO.
C. I COULDN’T AFFORD TO BUILD A GYM IN MY HOUSE.
D. I WANTED TO START DOING MORE THAN JUST LONG WALKS.
E. MY FRIENDS JOINED.

6. WHAT DO YOU DO BETWEEN SETS OR CARDIO SESSIONS?
A. GRAB A DRINK OF WATER, THEN KEEP GOING.
B. SEND A TEXT OR CHECK MY E-MAIL.
C. CHECK MY HEART RATE, THEN GET RIGHT BACK TO WORK.
D. LOOK FOR A FREE MACHINE THAT I ALREADY KNOW HOW TO USE.
E. STOP TO CHAT WITH A GYM BUDDY.

7. WHAT IS THE EXTENT OF YOUR GYM KNOW-HOW?
A. I CAN PRETTY MUCH JUMP ON ANY CARDIO OR WEIGHT MACHINE IN THE JOINT.
B. I KNOW WHAT I NEED TO KNOW.
C. EXTENSIVE—I WAS USING BALANCE BALLS FOR MY AB WORKOUT BEFORE THE PILATES CROWD CAUGHT ON.
D. IT’S PASSABLE. I’VE MASTERED A FEW MACHINES AND THE TREADMILL.
E. PRETTY GOOD. AND IF I NEED HELP, I JUST ASK A TRAINER.

NOW TALLY UP YOUR SCORE TO FIGURE OUT YOUR FITNESS PERSONALITY.
• Mostly A’s Daily Grinder
• Mostly B’s Laid-Back Lifter
• Mostly C’s Workout Warrior
• Mostly D’s Fitness Fledgling
• Mostly E’s Gym Butterfly

Gold’s Gym, serving the Douglasville, Villa Rica, Lithia Springs, Mabelton area. Try us out

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 ™Â 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.

 

SilverSneakersďż˝ 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

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.

Two Douglasville, Ga Runners Do Well In Road Race

Last week Leah Derringer, Gold’s Gym  team member at Hospital Drive and veteran marathon runner, shared some great tips for preparing for the Peachtree Road Race.  She must have followed her own advice.  Even with an injury Leah finished the 10K  race in 43:03 minutes.  She placed 875 out of 55,090 runners and 111 out of 26,705 women.  Her sister Allison ran the race in 46 minutes.  Way to go ladies!

Gold’s Gym serving Douglasville, and  West Cobb.

Gold’s Gym West Georgia Members – What Is Your Story?

I’ve been thinking again about the changes we go through when we reach certain personal goals. Most of us anticipate these destinations as clear and certain experiences of self actualization, becoming the best of who we are. I believe this has been true with everyone of our Gold’s Gym members who have done what they set out to do.

They tell us something this important does not happen with a simple wish, but requires a soulful fire deep down low. The wish becomes desire and the first match is struck as the wildfire of change begins to spread.

We each have a story. What we tell ourselves about our story controls our destiny, informing us whether or not we are truly capable of becoming more. All of us have a unique tale of family, friends, schools, romance, marriage, births, deaths, tragedies and triumphs. This life-long drama has made us who we are. But story creates the lens through which we see ourselves and sometimes blurs the real truth of what we can accomplish. We must understand the incredible power we can obtain and look beyond false limitations.

What force is this that enables us to see through the mist of our past so that we come to know the divine power of self actualization in our future? Is it a whisper from the breath of God or an epiphany of the soul? I believe it is both, in that order, and thus we find the strength to change our lives and become who we are meant to be. We can do anything if we believe in ourselves. Listen to the deep voice inside your chest and take action. Then feast on your possibilities and know yourself again for the first time.

Tell us your Story of Strength and you could win an Ipod Nano!  Become a Fan on our Facebook page today and click on contest! 

Tom Butler, Gold’s Gym, Douglasville, GA.

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