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!


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.

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.


  • 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


  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.

Knee Injury Prevention

Knee injuries are something that most people deal with, especially those involved in sports. Most knee injuries are caused from improper impact forces upon the knee joint because of improper lower body postural alignment. A good way to check if one has good lower body posture is to sit in a chair in front of a mirror.
Put a chair in front of a mirror and sit down slowly (as in take 8-10 seconds on the descent). Watch your lower body as you do the movement. If your feet look like they are slightly falling in towards each other or your knees are coming towards one another, you are one of the ‘knee injury prone’. This is a sign of a few things going on in your alignment, probably that you have tight adductors (inner thigh muscles) as well as tight plantar flexors (soleus and gastrocnemius). This causes most knees to go in as well as most feet to flatten.
A good way to try and prevent knee pain is to 1) Stretch your legs more to loosen them up, in combination with 2) try squatting while keeping the weight on the outsides of the feet and making sure the knees stay apart, either over or outside (laterally) of the toes. Doing both those things will strengthen the outer thigh muscles (like the iliotibial band) and help your knees operate properly based upon your neuromuscular anatomy.

Can Wearing Certain Shoes Tone the Hips and Legs?

You have all seen the commercials for the new lines of toning shoes…but do they work?  The basic premise of the shoes is to provide instability through various designs  such as the “rockerlike soles” and air pockets built into the shoes which make it more challenging for the wearer to maintain balance.  Conceptually, this is similar to the difficulty that’s encountered when trying to maintain balance upon an unstable object such as a wobble board.

Promoters often point to a study that was done at the University of Delaware.  In the study five women walked for five minutes on a treadmill three different ways: wearing the toning shoes, wearing regular walking shoes and barefoot.  It was found that toning shoes produced significantly greater muscle activity in the gluteals, hamstrings and calves.

However, the study had many limitations.  It was short duration (involving only 500 steps), had a small number of subjects and wasn’t published in a peer-review journal.  Moreover, the study was funded by a manufacturer of the shoes.

Bottomline, the best way to tone hips, legs and thighs is to work those muscles regularly with or without expensive toning shoes.  Gold’s Gym can help!Find out more about the weight loss and toning programs at Gold’s Gym!

Resolve to Take the Time to Change your Life

There comes a time for each of us, whether it is through a sickness, a divorce, a death of someone close to us, a financial hardship, or some other crisis, that we will each say, “It’s time. It’s time for a change. It’s time to find out who I really am, who I really can be, and it’s time to take my life to a level that I have never known before. It’s time for a new me.” As an owner in a health and fitness facility, I am privileged to get to witness these great changes in peoples’ lives on a regular basis (I have often said that aside from the ministry–and I was a young adult Sunday School teacher for twelve years–the health and fitness business makes more of a difference in peoples’ lives than any business I can think of). When people walk in the door and tell us that they are ready to see what they can do with themselves physically, they are seldom prepared for what will happen emotionally when they commit themselves to an exercise program. In fact, recent clinical research has shown that exercise is often as effective as therapy for improving the lives of patients who are suffering from depression. Additionally, exercise has been found to have dramatic effects on the lives of persons who live with illnesses from anxiety to diabetes and from high blood pressure to insomnia. It is the closest thing there is to a “magic bullet” for dealing with the physical and emotional difficulties of life. It simply “works”, but it takes you or me making a decision to make a change. It takes us saying, “I’m ready—it’s time.”

 But, we say, we don’t have time. Or we say that we don’t have the energy. Or we say that we have too many other pressing needs or we have too many other people counting on us and too many other commitments in our lives, and those are true. And, they always will be true. They always will be until we rise above our busy schedules and our commitments and our fears and our disbelief in ourselves and say, “It’s time.” Because time and convenience won’t come to us, so we must meet them halfway. They won’t come to us when “things settle down” or “the kids get in college” or “when we get a better job with better hours” or even when “we retire”. So if we want to begin an exercise program, then we set our daring goal and we begin looking at how responsibilities and events in our lives can be positioned to allow our goals to come to fruition. We start looking at the possibilities of what could happen for  ourselves and the people in our lives through the achievement of these goals–and we start looking at how we can make choices to facilitate our starting and progressing into this new, exciting, rewarding chapter of our lives. We simply begin because the momentum of our decision that “it’s time” pushes us forward in a bold, unstoppable way. It’s time.

 As we begin the New Year, we’ll make resolutions. We’ll fail at some, and we’ll succeed at some. But one thing is for sure: the ability to make a resolution to change our lives through activity is within our grasp and the many results are “ripe for the picking”. If you have never been involved in a consistent exercise program, or if it has been years since you have been active, the clock is ticking. The decision to start an exercise program will be one of the most powerful decisions that you will make and it will affect your life, your family’s lives and the lives of those that are important to you. Take a deep breath, step forward and begin. It’s time.

 Skip Johnson is the Managing Partner of Gold’s Gym West Cobb and Douglasville, GA. This article was originally published in January 2006 edition of the magazine GEMC Georgia.

Better Fast Frozen Meal Choices

Fast and Frozen Frozen meals are quick and easy but did you know they can be loaded with sodium? Many frozen meals have barely enough food for dieters. Here are a couple of suggestions you might want to check out.

 Kashi Mayan Harvest Bake. It has protein- rich veggies and a single serving deliver’s a day’s worth of vitamin A, 20% vitamin C and Iron and 8 grams of fiber, 380 mg of sodium. Kasha Sweet bean Mango has 340 calories, 380mg sodium, 7 grams of fiber. And Kashi’s box is made of 100% recycled paperboard.

Amy’s Light In Sodium Line – Indian Mattar Paneer has 320 calories, 390 mg of sodium.

Trader Joe’s Giotto’s Roasted Vegetable Multi-Grain Lasagna has 420 mg of sodium but is a great alternative to Stouffer’s. Organic Bistro – Savory Turkey. Only 1 ½ grams of saturated fat, 370 calories, 240 mg of sodium, 7 grams of fiber, 30% of days iron, 13% potassium. It is a bit pricey and found at Whole Foods. When you are on the go, grab a frozen dinner from the list, add a fruit and a salad for a great meal.

Incorporate Fitness and Nutrition for Greater Results!  Gold’s Gym can help you!

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