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.


Healthy Recipe From Gold’s Gym Personal Trainer

Gold’s Gym Personal Trainer Dave Hansey shares one of his healthy recipes.  This is a great recipe to enjoy on the long hot days of summer. 

Vicki’s Chicken Salad

– 2 cups skinned and boned roasted chicken breast ( you can use a store bought rotisserie chicken to save time)
– 1/4 cup toasted pecans
– 2 cups sliced strawberries
– 1/4 cup diced red onion
– 1/4 cup chopped cilantro
– 1/4 cup diced celery
– 2 tablespoons balsamic vinegar
– 2 tsp olive oil
– 4 cups salad greens

In a medium bowl, combine chicken, pecans, strawberries, onion, celery, cilantro, vinegar and oil. Cover and chill in the fridge for an hour. Serve over salad greens.

230 calories per serving, 24 g protein

Gold’s Gym – Douglasville and West Cobb.  Your partners for a healthy lifestyle.

Private Tutoring:Personal Training At Gold’s Gym

To make the grade in the shortest amount of time, it pays to go to the pros. A personal trainer can teach you how to work harder and smarter at the gym, helping to maximize your results while optimizing your time there. You’ll get a personalized workout designed specificall y to match your needs — plus, your trainer is going to push you in ways you couldn’t yourself.

“At every session, your workout will change based on how you, the client, are progressing,” this Gold’s Gym trainer says. Your trainer will be able to pinpoint and manage your specific goals as they evolve. “Whether you’re looking to lose weight, tone up, increase your lean body mass, get motivated or get started for the first time, a personal trainer will be able to design a customized workout plan for you that will help you accomplish your goals.”

Want to get the most out of your personal training session? Gold’s Gym trainers say communication with your trainer is key. Let him or her know how well your body recovered, which exercises are your favorites and the motivation you need to keep on track.

At Gold’s Gym of Douglasville, Douglasville South and Gold’s Gym, West Cobb professional, national certified trainers are on staff and available to help you meet your healthy goals.

Douglasville, Ga Resident Competes in Figure Competition

I’m stronger than  the old story of “there’s nothing you can do about your body…it’s just genetics!” One day I looked in the mirror and realized I was approaching 50 and was in terrible shape. I realized that my entire family was overweight, out of shape and just seemed tired all the time. So, after trying another gym—and realizing they didn’t care about my goals—I found Gold’s Gym and my trainer Adele Amor. I have gone from a size 12 petite to a size 3 in juniors and I placed in my first-ever women’s figure competition. I know my own strength!

Are you ready to see what you are “Stronger Than”?  Find out how Gold’s Gym West Georgia can help you reach your goals!  Get a FREE 7 day pass today!

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.

Gold’s Gym Personal Training Fitness Tip

Julie Ross known for her super charged Group Training Classes which include Kettle to the Core, Ab and Arm Attack, and OMG My Legs, shares some of her motivation tips that keep her clients and members focused on achieving their goals.

A healthy lifestyle and weight is within your reach when you set small attainable goals. Have a picture of yourself at a weight you felt good at or an outfit you want to fit in.  Put it in a place where you can see it regularly, the bathroom mirror, on the refrigerator.

Food Preparation and planning is important to your success if losing weight is your goal.  Eat Clean, fresh foods and avoid processed foods.  Make the time to plan meals ahead of time so you don’t find yourself pressed for time, hungry and in the drive thru ordering processed foods. Your body deserves the best.
If you eat it, write it down. Keep a Food Diary.  It makes you accountable and we all have a tendency to overestimate how active we are and underestimate how much we eat. Be truthful and accountable to yourself.

Don’t sabotage yourself  with self -defeating talk such as “should get in shape” and should have exercised yesterday”. Stop the negative thoughts and JUST GET UP AND MOVE. Park a little farther away, take the stairs, dance to the music. It will feel good.

When pursuing any goal, motivation is imperative for success. Motivation comes in many forms.  Some people are so driven and self- motivated they are able to accomplish their goal with little help. Others need different degrees or motivation. Some flourish with one-on-one sessions with a Trainer, others prefer Group Training Classes or Boot Camp that combine the benefits of having a Personal Trainer AND it fits nicely into any budget because you are in a group environment.  Whatever your motivational needs are there is something for everyone.  Learn More about Gold’s Gym Personal Training today!

Top Ten Reasons to Hire at Personal Trainer at Gold’s Gym Douglasville, GA

1) You’re Not Seeing Results
If you’ve been exercising consistently for several weeks or months and aren’t seeing the changes you’d like, hiring a trainer may be a good choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts. A trainer can also help you determine if the goals you’ve set are realistic for you.  


2) You Don’t Know Where to Start
Knowing how to set up a balanced schedule that includes all the activities you need to do can be confusing. The great thing about a trainer is that he can help you maximize your time while helping you stay within your own limits so you don’t overdo it. He can also help you set goals and map out a specific schedule so you know when, how and where you’ll fit in your workouts.


3) You’re Bored with the Same Old Workouts
If you’re an experienced exerciser, maybe you haven’t considered working with a trainer. But it can be a great choice if you need some variety in your workouts. A trainer can bring a fresh perspective and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you’ll find it refreshing to have new workouts and new exercise toys to play with.


4) You Need to Be Challenged
If you’re like me, you tend to slack off on your workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You’ll find it’s very hard to slack off with a trainer standing over you, telling you to do ..one…more…rep!


5) You Want to Learn How to Exercise on your Own
Even if your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body and how it works.


6) You Need Accountability and Motivation
Trainers come with built-in motivation. Not only are you investing money into your exercise program…you’re investing time as well. There’s nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don’t have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts.

7) You Have a Specific Illness, Injury or Condition
If you have any specific issues like arthritis, heart disease, old injuries, etc., working with an experienced trainer can help you find a program to help heal injuries and avoid any further problems.

8) You’re Training for a Sport or Event
If you’re training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training.

9) You Want Supervision and Support During Workouts
Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you’re lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He can spot you during workouts and help you come up with a good training plan for your goals.

10) Ego boost. It’s a fact — feeling good makes you look good, and vice versa. Not only can personal trainers help you achieve your health and fitness goals, they provide you with positive feedback on your performance and bolster your confidence to take on new challenges.

Learn More about Personal Training Programs at Gold’s Gym



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