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.

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.

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.

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.

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.

Rookie Running Plan from Gold’s Gym Douglasville, GA

A family member recently started on the journey to a healthier lifestyle. She has realistic weight loss goals, is working with a trainer and changing her eating plans; doing it the right way.  This past weekend she was really excited about running a mile without stopping and felt great about her accomplishment.  An exciting next step for her would be to train and run a 5K race this fall. 

Running or walking a 5K (3.1-mile) race is a fun and realistic goal for exercisers of all fitness levels. If you’re ready to train for your first 5K, but not sure where to start, here is a training plan for all your Rookie Runners out there.

Can you walk for 25-30 minutes without stopping?  If the answer is yes, here is an 8-week beginner Rookie Runner program that you can start today to get you ready for that first race!  All you need is three days a week 20 minutes in your first week building up to 40 minutes in week 8.  Invest in a good pair of running shoes and a watch that you can use to time your workouts and you are ready to go!

Week 1 –  Choose three days this week, with a rest day in between, that you can dedicate 20 minutes to your training

Walk 4 minutes, then jog for 1 minute – repeat three more times

Week 2 – Choose three days this week, with a rest day in between, that you can dedicate 25 minutes to your training

Walk 3 minutes, then jog for 2 minutes – repeat four more times

 Week 3 –  Choose three days this week, with a rest day in between, that you can dedicate 30 minutes to your training

Walk 3 minutes, then jog for 2 minute – repeat five more times

 Week 4 – Choose three days this week, with a rest day in between, that you can dedicate 25 minutes to your training

Walk 2 minutes, then jog for 4 minute – repeat four more times

 Week 5 – Choose three days this week, with a rest day in between, that you can dedicate 30 minutes to your training

Walk 3 minutes, then jog for 3 minutes – repeat five more times

 Week 6 – Choose three days this week, with a rest day in between, that you can dedicate 32 minutes to your training

Walk 1 minute, then jog for 3 minutes – repeat seven more times

Week 7 – Choose three days this week, with a rest day in between, that you can dedicate 35 minutes to your training

Walk 1 minute , then jog for 4 minutes – repeat six more times

 Week 8 – Choose three days this week, with a rest day in between, that you can dedicate 40 minutes to your training

Walk 1 minute, then jog for 4 minutes – repeat seven more times

 There  will be numerous local charity 5Ks happening this Fall.  Keep watching the local newspaper. Chapel Hill News and Views calendar of events and check out Active.com for local events.  What a great way to get in shape and accomplish something that you never thought possible!  

Article Contributed by Leslie Austin

 

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