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.


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.

A Gold’s Gym Birthday Challenge


 With my 40th birthday rapidly approaching, I didn’t want a milestone like that to pass as if was just another day so I issued myself a challenge! I set the goal to run a marathon. Competing in a marathon was the goal; the challenge was that I was not a runner.

With little time to waste, I began looking for a marathon to enter.  Because of the timing I could not find a marathon to compete in but I did sign up for a half marathon.  Although I knew my lofty goal would be a challenge, the one thing I didn’t expect was that the training would turn out to be the best part of this journey!

Justin, a membership counselor with Gold’s Gym in Austell and marathon runner, agreed to help me train.  I had a 7 day training schedule. The training forced me to take time out for myself which I have never been good at doing. During the scheduled runs, I found myself meditating. I would concentrate on the good things in my life. I also took this time to reflect on the parts of my life that needed adjusting and identified roadblocks and challenges I could change.  It was very powerful.

The day of the race finally arrived. My goal now was to compete in the half marathon without stopping. To keep my breathing controlled and maintain my pace I meditated on the next chapter of my life and what I wanted to accomplish.  For inspiration to keep going I looked around at others running alongside me. Their determination motivated me to keep going. It was at the 10th mile marker that  I realized we have the power within ourselves to accomplish whatever we truly want. Age is not a limitation. All that is required is a goal and to start moving! 

I have now successfully completed two half marathons, improved my time and I have not stopped running since.

Marie Smith
Gold’s Gym West Cobb
Membership Manager

Senior Fitness at Gold’s Gym West Georgia

We all know that as we age, changes to our body and mind are inevitable. Although we can’t escape the aging process many signs of aging are reversible with good eating habits and exercise. Don’t let health problems keep you from starting an exercise program. Gold’s Gym West Georgia are Senior Friendly locations. Gold’s Gym has been part of the community for 26 years and has proudly changed the lives of many members over the years . With two facilities in the Douglasville area and one in Austell, all three gyms are staffed with friendly, knowledgeable, customer service oriented team members. We are Budget Friendly. The Hospital Drive location is $15 a month, month to month, no commitment. At this location we have three special exercise areas that appeal to an older adult population:

 • The Retreat has piped in classical music, overlooks the tennis courts and is equipped with cardio, circuit equipment and free weights.

• The 11 minute circuit area is designed to give a total body workout in 11 minutes. It is timed and very easy to operate in sequence.

 • A Ladies Only Area offers cardio, free weights and other machines. • Complimentary classes are offered to get a new member started or a member re focused.

At all three locations we have a Personal Training staff and all trainers are nationally certified. Group Fitness classes appeal to every age group. Come try our Zumba classes, it’s guaranteed to make you feel young again. Chapel Hill and our Austell location have very active Silver Sneakers classes. Chapel Hill has a special circuit which is designed to strengthen the back. The testimonials speak for themselves.

Get a FREE WEEK PASS to check out any of our Gold’s Gym West Georgia Locations!

Heart Disease Kills One Woman Almost Every Minute

Roughly 430,000 women lose their lives to heart disease each year, a number that’s higher than the annual deaths among women from all cancers combined, according to the American Heart Association. Just as disheartening, a total of 42 million women in the U.S. currently have some form of cardiovascular disease. Of these, 7.5 million women have coronary artery disease (CAD), a narrowing of the blood vessels that provide oxygen and blood to the heart, thanks to fatty deposits known as plaque. And this year alone, roughly half a million more women will be diagnosed with CAD.

Rather than sit around pretending that you don’t need to pay attention to these statistics, make this the year that you commit to doing everything you can to promote your heart health. “The reality is that when you ignore things like keeping tabs on your blood pressure or testing your cholesterol, you miss out on valuable knowledge that could help you to spot the beginnings of heart disease, says Leslie Cho, MD, director of the Cleveland Clinic’s Women’s Cardiovascular Center. “You also lose a valuable window for making lifestyle and dietary changes — many of them easier than you might think — that can stop the progression of or reverse heart disease altogether,” she says.

Regular exercise is another strategy to prevent heart disesase.  Gold’s Gym has great programs and classes to get you started! Get more information today!

Staying Fit and Healthy in Your 50s at Gold’s Gym Douglasville, GA

This is a decade of transition: You’re going through perimenopause or menopause and battling a sluggish metabolism, too. The scale can creep up—if you let it. “The reality is that many women do gain weight in their 50s, but that doesn’t have to be the case,” Brown says. No need to bid your sleek stomach good-bye—you just have to work a little harder to keep it.

Put the Time In
Aim for 60 minutes of moderate exercise every day, says Jennifer Huberty, PhD, associate professor of physical activity and health promotion at the University of Nebraska at Omaha. If you’re time-crunched, 30 minutes a day of vigorous activity can do the trick, too. Also, do two to three strength-training sessions per week to help speed metabolism.

Gold’s Gym has the right programs, staff and facilities to help you reach your goals.  Check out what we have to offer today!

Staying Fit in your 40s – Try Strength Training and Cardio Workouts at Gold’s Gym

By age 40, you’ve lost up to 10 percent of your muscle mass—and, thus, may be burning about 100 fewer daily calories than you were 10 years ago. Plus, you’re approaching perimenopause (if you haven’t hit it already), which tends to spell trouble for your midsection. “This decade is when a lot of weight goes toward the abdomen, hips and thighs,” White says. Here’s how to keep your dress size stable.

Kick Up Workouts
A slowing metabolism begins to make it even harder to ditch extra pounds, so you’re going to have to take your workout up a notch and make sure you do some full-body strength training two to three times per week, says celeb trainer Kathy Kaehler, author of Fit and Sexy for Life.

Do vigorous cardio, such as a Spinning class, for at least 40 minutes most days each week. You’ll burn mega calories, and your metabolism will get a boost for up to 19 hours afterward, a University of Alabama at Birmingham study suggests.

Get your New Year New You workout plan today at Gold’s Gym!  Let us show you how we can help!

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