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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.

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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!

Exercise Raises Energy Level – Gold’s Gym, Douglasville and Austell

More Energy All Day Long

If your typical day is so draining that you’re practically comatose by dinnertime, then try this all-day-energy makeover from Health.com.

Recharge while you’re awake with these seven simple tips from Mary Ann Bauman, M.D., author of Fight Fatigue: 6 Simple Steps to Maximize Your Energy. This almost
hour-by-waking-hour guide helps you power through your killer schedule and may
even help you sleep better when you finally get the chance.
8 a.m.

DO BREAKFAST RIGHT

Skip the French toast sticks and hash browns – a quick rush of simple sugars that can leave you tired hours later—and reach for six ounces of Greek yogurt. Mix in a cup of
fruit and a few tablespoons of granola for a light meal that’s rich in protein and healthy fats.

10 a.m.

FILL YOUR WATER BOTTLE

Staying hydrated fends off sluggishness by moving nutrients through the body. Plus,
water has no problem ingredients like sugar (extra calories) or caffeine (a
diuretic that can leave you jittery), so make this the first of several fill-ups.

11 a.m.

CHECK IN WITH A FRIEND

Mentally changing focus at least once a day fights brain fatigue. Now’s the time to take a break and call or email a friend. (Don’t feel guilty about it.) Try to keep
the conversation upbeat.

Noon

SELECT SMART CARBS

When you’re slammed, it’s tempt­ing to sub an instant-energy candy bar for a real meal. Not so fast. “The carbs in sugary foods will give you only a short burst of
energy,” Bauman says. Instead, try a dose of energizing complex carbs,
perhaps some turkey and light Swiss cheese on whole-wheat bread, plus a few
apple slices.

2 p.m.

LET THE SUNSHINE IN

Our bodies are synced to the circadian rhythm of daylight and darkness, so taking 10 minutes to soak up some rays offers a natural wake-up call. Even cloud-filtered light
can stave off sleepiness. If weather permits, add a brief, brisk walk to get
your blood circulating.

4 p.m.

PAT YOURSELF ON THE BACK

About now, it’s easy to fixate on unfinished tasks. But beware of these “energy
thieves,” Bauman’s term for thoughts that annoy or disappoint us. Make a
quick list of today’s accomplishments—even “I got to work on time!”
counts.

6 p.m.

DODGE THE COUCH

The energy-wise will get their 20 minutes (or more) of jogging, strength-training, or yoga now. Exercise can actually help you sleep well, which, Bauman says, is the key to starting the next day with power to spare.

Group Fitness classes are a great way to start and end the day. Gold’s Gym, Douglasville and Austell.  Three locations conveniently located to serve the West GA area. Go to the website for your Complimentary pass.

 


 

 

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

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.

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.

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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