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.

Gold’s Gym West Georgia Runners Nutrition Tips

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) and 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 West Georgia has all the fitness programs for all runners!  Learn more today!

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

 

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!

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.

Are You Ready For The Peachtree Road Race?

Leah Derringer, Gold’s Gym team member and marathon runner, will be running the Peachtree Road Race on July 4th.  We asked her how she fuels her body as she prepares for the race.  Following are some of her pre- race habits and good nutrition tips that she shared with us.

Prior to Race Day:

Leah makes sure she is consuming nutritious foods such as whole grains, lean meats, vegetables and fruit. She eats smaller meals throughout the day to provide the fuel her body requires.  Runners need more energy during the day than sedentary people so eating every few hours will help maintain energy level.

It is important to include extra carbohydrates in your daily intake but it is not necessary to carb –load.  She usually has a pasta dinner before the race to give her extra energy on race day.  Portion control is still important.

Drink water and lots of it! Make sure you are drinking plenty of water prior to race day.  You will be glad you spent your days hydrating yourself come race day, especially when you will be running in the hills, humidity and heat of Atlanta.

Race Day:

If you plan on eating before the start of the race make sure you eat at least 1 + hours before and consume at least 8 oz. of water before the race.

Leah suggests choosing foods high in carbohydrates such as a piece of toast with peanut butter or banana.  Stay away from high-fiber foods.

Post Race: 

It is important to get a recovery drink within 30 minutes after the race.  Make sure you stay hydrated all day.

We would love to hear some of your suggestions for how you fuel -up for the Peachtree. Let us hear from you.

Gold’s Gym West GA., a great place to get in shape for any race.

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