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.

Advertisements

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.

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.

Tips for Better Time Management from Gold’s Gym, West Cobb

 Always running late for that next appointment? Feeling rushed moving from one task to another?  Here are some tips to help you make the most of your time and make sure exercise is part of your routine.

Plan your next day before you leave the office today.  Take the last 10 minutes to write down what needs to be accomplished tomorrow. Highlight the most important tasks.

Stay away from the Life Suckers. Life Suckers will waste exactly as much of your time as you permit. In the end your time will be reduced by them, and you will only have yourself to blame. You must jealously guard your time in order to stay productive. If you are productive you are in control.

Change your email patterns. Set your email setting so that new emails arrive in your Inbox every ten minutes. You will be less likely to be interrupted. Email is not intended for instant communication.

Be on time. Simply put, show respect for other people’s time and they will eventually show respect for yours.

If you wait to get motivated before you make calls or do that dreaded task remember this, motivation comes from action not the other way around. Take action now! Your activity will motivate you to keep going. You will always feel better after you accomplished something.

Now that you have put to use your time management skills, don’t forget to make time for exercise in your week.  Schedule it; write it in your calendar.  Be consistent with the date and time each week and make it a habit. Group exercise classes are a great way to ensure a total work out.  Check out the schedule of classes to find one that works for you.

Gold’s Gym West GA – your partner in health and fitness.  Check us out with a 7 day pass or check the August Special.

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.

Gold’s Gym West GA Blog

If you have been a member of Gold’s Gym Douglasville, or West Cobb for  a minimum of 60 days, have a valid e-mail address in the system, and you have been in the club in the last 30 days you may have received a survey from us.

The survey is called Gold’s Gym Vital Signs.  Every company needs healthy vital signs to stay in business, attract and keep customers. The Vital Signs of our business are: friendliness, cleanliness, equipment condition and programming.

 If you do receive an e-mail survey, we hope you will take the time to give us your feedback.  The survey was designed to be quick, taking about  three minutes to complete. We want to hear what you like about our services, staff and facilities. And we also want to hear your comments on how we can improve.  All survey results and comments are read by the General Manager at each club. 

Over the last year we have received some great suggestions from members that we have implemented. Wonderful comments about team members, their customer service and enthusiasm  have been received.  Those comments are always a pleasure to pass along.

We are proud to say that Gold’s Gym West GA which includes the two Douglasville gyms and West Cobb are consistently ranked in the top 10 gyms in the world.  You, as a member, have placed us in that position by answering these surveys.  Thank you for your honest survey comments, we appreciate every one of them.

Tell your friends about us.  A 7 Day Pass is available at http://www.goldsgymwestga.com/.

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!

%d bloggers like this: