Hit The Gym After Thanksgiving – Gold’s Gym, Douglasville

 Turkey Day Trim-Down – Part 1

The average Thanksgiving dinner contains 3,000 calories, so we created six 500-calorie workouts so you can enjoy every bite guilt-free—bring on the mashed potatoes!

Don’t skimp on the turkey and gravy or turn down that slice of pie. Enjoy the annual American grub fest without any regrets this year—all 3,000 calories of it.

Work up an appetite, then work off that green bean casserole with these six 500-calorie workouts* inspired by a classic Thanksgiving Day meal. Just click on each of the six turkey day favorites to see the workouts created by Gold’s Gym Fitness Institute trainer Adam Friedman.

And don’t forget that every Friday after Thanksgiving is Trim the Fat Friday. Gold’s Gym opens its doors to anyone who wants to get in a good post-chow-down workout. So spend this Black Friday with loved ones at the gym instead of the mall—your body and credit card will thank you.  

**500 calorie workouts based on 150-lb man. Calorie output varies depending on person’s size and weight, level of fitness, speed on fitness machines and weight of dumbells used in weight lifting exercises.

 Turkey Workout

Get your chest and wings—ahem, shoulders—in shape.

Weights:

Push-up With a BOSU

2 sets of 10

A BOSU is an inflated rubber hemisphere attached to a rigid platform; it looks like a stability ball cut in half. Place the BOSU soft side down, and hold on to the edges as you lie facedown with your feet together. Keeping your body straight, push up. 

Incline Fly

2 sets of 20 reps

Lie on an incline bench with legs parted and feet firmly on the floor. Hold a dumbbell in each hand (use a challenging but liftable weight), arms extended above your chest and elbows slightly bent. Slowly lower the dumbbells out and away from each other until they are at chest level. Raise to starting position.

 

 

Military Press

4 sets of 12 reps
Sitting, raise dumbbells to shoulder level with palms facing out and your elbows bent and pulled in to your sides. Press the weights up and toward each other as you straighten your arms, keeping a slight bend in your elbows at the top. Slowly bring down and return to starting position.

Dumbbell Front Raise

4 sets of 12 reps

Standing, hold dumbbells in front of you with your palms facing your legs. Keep your elbows and knees slightly bent as you raise your arms straight in front of you to shoulder level. Slowly return to starting position.

Cardio: 30 minutes on the elliptical

Mashed Potatoes Workout

Keep your rear from looking like mashed potatoes by working your glutes and upper legs.

Walking Lunge

3 sets of 20 steps

Start with your feet shoulder-width apart, arms at your sides. Step forward several feet with your right foot, and bend down until your right leg forms a 90-degree angle and your left knee almost touches the floor. Push off your left foot, and bring your legs together. Repeat on the opposite side.

For a more advanced workout, add in dumbbell lifts.

 

Wall Sit

45 seconds

Stand with your back against a wall. Lean back and slide downward until your knees are at a 90-degree angle. Hold this position while keeping your abs contracted.

Step it up: While holding this position, squeeze a small ball between your legs to engage your inner thighs as well.

Lateral Squat

2 sets of 20 reps

Start by placing your feet four feet apart. Squat down to the right, keeping your weight on your right heel. Your left leg should remain straight. Sit as low as comfortable for one second, then power up and alternate legs.

 

 

 

Hip Adductor Machine

3 sets of 10 to 12 reps

Sit in the machine, and place your inner thighs against the pads. Bring your thighs toward the center of your  body, and slowly return to start for one rep.


Side Lying Single Leg Hip Abduction

2 sets of 12-15 reps
Lie on one side with the back completely straight. Pull the bottom knee up toward the chest while the top leg remains fully extended at the knee in alignment with the torso. Keeping the top leg straight, raise it up in the air, leading with the heel of the top foot. Lower the leg back down so that it does not break the plane parallel to the floor. Repeat.

Cardio: 30 minutes on the treadmill with Level 5 incline or 25 minutes of running

Looking for a great holiday gift?  Give the gift of fitness.  Gold’s Gym in Douglasville and Austell, GA.

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.

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!

Low Calorie Pizza Recipe from Gold’s Gym West Georgia

Get your pizza fixwithout all the added calories!  ENJOY!

Flat Out Light Wraps, 1 wrap
Mozzarella Cheese, part skim milk, 2 oz (1/2 cup)
Hormel Sliced Turkey Pepperoni, 1 serving (7 slices, cut in pieces)
Marinara sauce – 4 tbs. (per your taste)

SUBSTITUTIONS: You can use whole wheat light tortillas (90 calorie range) if Flat Out isn’t available at your super market.

Also, if you wish, use half the pepperoni and you’ll cut the sodium considerably. Another excellent alternative is to sprinkle Low Fat Turkey Italian Sausage on top. You can use no fat or reduced fat cheese as well to reduce the fat content.

Assemble the pizza, place on non stick and bake at 425 for 12-15 minutes. Time will vary depending on your oven and how crispy you want the pizza.

Add veggies to your liking. In my experience don’t overload it or you’ll have a soggy pizza. You can pre-bake the flat out to help with this.

Number of Servings: 1
Nutritional Info
Servings Per Recipe: 1
Amount Per Serving
Calories: 207.1
Total Fat: 14.5 g
Cholesterol: 51.3 mg
Sodium: 1,220.4 mg
Total Carbs: 23.3 g
Dietary Fiber: 10.0 g
Protein: 28.3 g

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 – 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!

Separate Skill Sets Are Needed to Lose Weight and Then Keep It Off

By Denise Mann
WebMD Health News

Reviewed by Louise Chang, MD

The same tactics that help you lose weight won’t necessarily help you keep it off.

The new study, which appears in August issue of the American Journal of Preventive Medicine, suggests that successful losers need to switch gears to stay the course and maintain their weight loss.

Overall, different skill sets and behaviors are involved with weight loss and weight maintenance. For example, participating in a weight loss program, limiting the sugar in your diet, eating healthy snacks, and not skipping meals may help you lose weight initially, but these practices don’t have all that much to do with maintaining the loss.

Eating lots of low-fat sources of protein, following a consistent exercise routine, and rewarding yourself for sticking with your plan and reminding yourself why you want to keep your weight off were linked to maintaining weight loss, but not the earlier weight loss, the study showed.

“Realizing this difference, shortly after the six-month time period of average maximal weight loss has passed, is really important,” says study researcher Christopher Sciamanna, MD, a professor of medicine and public health sciences at the Penn State College of Medicine, in an email. “It seems somewhat similar to love and marriage. What gets you to the altar is likely to be quite different than what keeps you married in the long-term. [And] not recognizing this transition and adapting with different practices will also get you in trouble.”

“It’s a slightly different process,” he says. “To be successful one must adapt to this different process or risk being less successful,” he says. “Yes, it still comes down to decreasing caloric intake and/or increasing caloric expenditure, but the practices that help you achieve those, based on our study, appear to be different.”

It is a three-phase process: weight loss, transition to maintenance, and maintaining the weight loss, Hill says.

“Getting the weight off is only one task, which is followed by switching your mind-set to a more permanent way of living so you keep it off,” he says

The second part of the battle can be an uphill one, and it’s one of the reasons that so many high-profile celebrities lose weight only to regain it. “People still want to concentrate on losing weight, but the harder part is keeping it off,” he says.

Increasing physical activity is essential to maintaining any weight loss.

“Unless you are able to ramp up your physical activity in a pretty major way, you won’t keep the weight off,” he says. Another key ingredient is a strong social support system. “You need to create the right kind of social network to reinforce the routine of both diet and exercise.”

Timothy Harlan, MD, an assistant professor of medicine at Tulane University School of Medicine, a former restaurateur known as “Dr. Gourmet,” and author of Just Tell Me What to Eat!, says that the key to maintaining weight loss involves changing our mind-set.

“If you want to be healthy, lose weight, and keep it off, you need to change the way you eat,” he says.

The word diet implies a beginning and an end and sets you up for failure, Harlan says,

“Eating healthy and being healthy is a lifelong prescription,” he says. “If you want to lose weight and you want to keep it off, you have to completely change your relationship with food forever.”

“Planning is the single most important thing people can do to lose weight and maintain that loss,” Harlan says. This means planning what you are going to eat and when you are going to eat it — same as you plan your children’s schedule and your workday. This may involve packing your own lunch and not skipping breakfast.

Gold’s Gym in Douglasville and Austell will help you lose your weight and maintain your healthy lifestyle.

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