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.

Fitness and Weight Loss – Gold’s Gym Douglasville, GA

Healthy Recipe From Gold’s Gym, Douglasville

October is the best month for cranberries, apples, pomegranates, grapes, sweet potatoes, pumpkins, winter squash, broccoli, spinach, and lettuce.

Did you know that sweet potatoes are a great substitute for white potatoes?  Sweet potatoes are virtually fat-free, cholesterol-free and very low in sodium. One cup of cooked sweet potatoes has 180 calories.

How to select one.  For the most nutrition value, always select sweet potatoes with a deep orange color.  Avoid sweet potatoes if they have white areas on them, are damaged, or show any sign of decay.  Never store in the refrigerator, as this will produce a hard core in the center.  Instead store them in a cool, dry, well-ventilated container. For the best flavor use your sweet potatoes within a week or two of purchase.  Sweet Potatoes are most nutritious if they are cooked in their jacket.

Sweet Potatoes freeze well.  Wrap unpeeled, cooked sweet potatoes individually in aluminum foil or freezer wrap.  Place in a plastic bag, date and freeze.

Spicy Baked Sweet Potato Fries

Ingredients:

  • 6 sweet potatoes, cut into french fries
  • 2 tablespoons canola oil or olive oil
  • 3 tablespoons taco seasoning mix
  • 1/4 teaspoon cayenne pepper

Directions

1.       Preheat the oven to 425 degrees F (220 degrees C).

2.       In a plastic bag, combine the sweet potatoes, canola oil, taco seasoning, and cayenne pepper. Close and shake the bag until the fries are evenly coated. Spread the fries out in a single layer on two large baking sheets.

3.       Bake for 30 minutes, or until crispy and brown on one side. Turn the fries over using a spatula, and cook for another 30 minutes, or until they are all crispy on the outside and tender inside. Thinner fries may not take as long.

Amount Per Serving  Calories: 169 | Total Fat: 4.7g | Cholesterol: 0mg

Gold’s Gym Douglasville and West Cobb, serving the West Ga area.

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 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.

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

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