Annual Gold’s Gym Charity Tennis – Douglasville, GA

Tennis For Fun and A Great Cause

Fall is in full swing and so is the tennis at Gold’s Gym in Douglasvile on Hospital Drive.  The 26th Annual Charity tournament will be held on November 12-13.  The deadline for signing up is November 8 so don’t delay.  Just click on the link below to sign up.

Proceeds from the tournament will benefit two great causes: The Boys and Girls Club and a Gift of Love. This has been a special tournament in Douglasville for the last 25 years, so come on out and have a great time! T-shirts provided to all participants.

This is a KIA Motors Tournament of Champions (TOC) Qualifying Event, an NTRP tournament series culminating in the KIA Motors Tournament of Champions State Championship in August. All eligible Georgia players are encouraged to register for the TOC. The tournament is CLOSED to Georgia residents only.

The top 16 Men’s, Women’s OPEN singles and doubles and Mixed OPEN divisions, as well as NTRP singles and doubles teams (2.5 – 4.5) and NTRP Combo Mixed (5.0, 6.0, 7.0, 8.0, 9.0) divisions, will be selected from USTA Georgia “rolling 12-month standings” as of the tournament’s “entries close” date for qualifying and seeding purposes. If draws do not fill, players may be added to fill the draw who do not have a USTA Georgia standing.

By participating in our Georgia Tournament of Champions, you may also qualify to advance to the USTA Southern Tri-State TOC, held each year in October as part of TEAM GEORGIA!

Click here to sign up

For more information, visit KIA Motors Tournament of Champions.

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Healthy Recipe For Tennis Or Tailgating – Gold’s Gym – Douglasville, GA

Zucchini and Avocado Hummus

By The Healthy Apple
WebMD Recipe from Foodily.com

Hummus doesn’t just have to be chick peas and Tahini — what a bore! A perfect combination of ripe avocado, fresh zucchini, a small bag of carrots and an onion, this dish is taken to a whole new level when you toss in a dash of Agave nectar and chili powder for a palate-pleasing treat!

Ingredients

1/4 cup Tahini
2 Zucchini, shredded
1/2 Avocado, peeled, cored and mashed
1/4 tsp. Chili Powder
1 can Garbanzo Beans, drained and rinsed
1 Tbsp. Agave Nectar
1/4 cup Sweet onion, chopped
1 Tbsp. Warm water
1/2 cup Carrots, shredded

Instructions

In a food processor, combine lemon juice, water, and Tahini; puree until smooth consistency.

Slowly add mashed avocado, shredded carrots, and shredded zucchini; continue to puree.

Add chopped onion, agave nectar, and chili powder; puree until desired smooth consistency.

Transfer into serving dishes.

Enjoy with your favorite whole grain chips, pitas, crackers, or raw vegetables.

Total Servings: 6

Nutritional Information Per Serving

Calories: 251
Carbohydrates: 32.9g
Cholesterol:0mg
Fat: 10.3g
Saturated Fat: 1.4g
Fiber: 9.7g
Sodium: 36mg
Protein: 10.3g

Gold’s Gym – Douglasville, GA  meeting your fitness and weight loss needs.  Check us out.

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.

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.

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.

Healthy Eating Tips From Gold’s Gym, West GA.

 Going out to dinner is an opportunity to wind down after a long week and spend time with friends and family. Eating healthy and losing weight present more challenges when you leave the cooking to someone else. Here are a few suggestions to help you make better choices when dining out:

 Never go to dinner hungry. Have a protein snack and one to two glasses of water before you leave for the restaurant. When you are full, items on the menu don’t look as enticing. It’s easier to make good choices when you are not starved.

 Have a plan. Know what you want to order ahead of time. You may find the menu and nutrition information on the restaurants website. Ordering appetizer portions is a great way to save money and calories.

Just say NO. Let the wait staff know you do not want them to bring the bread or chips to the table.

 Prepare take-home immediately. If you are dining at a restaurant known for serving large portions, ask for a to-go box immediately. Before you start eating put ½ of the served portion in the to-go box.

Eat slowly. Put your fork down after every bite. Be the last person to finish their meal.

 Focus on the conversation. Eating out is a social event and a great way to spend time with family and friends. Make friendship the center of the attention and not the food.

We want to hear from you. What are your favorite tips for eating out on a diet?

Gold’s Gym, Douglasville and West Cobb have nationally certified trainers on staff to help you meet your healthy weight loss goals.

Weight Loss Tips From Gold’s Gym Douglasville, GA

It is no secret that Americans are eating larger portions of foods.  Fast food restaurants are pricing the larger portions at value prices that we have a hard time refusing. One double cheeseburger can add an excess of 65 grams of fat which is about the amount of fat the average American should have in one day.  

We know portion control is important in reaching and maintaining a healthy weight.  Yet with super -sized portions and larger serving plates we lose perspective of what is a controlled portion? It can be confusing.  RealAge website has a great 1 minute video that shows you what portion control should look like.

If you wonder how much you should be eating, go to MyPyramid.gov and enter your age, sex and activity level. It will tell you how many calories and amounts you should consume from all food groups.

Gold’s Gym  can help you start on a healthier lifestyle!  Learn more today!

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