Douglasville Gold’s Gym Ezine

By: Skip Johnson
Douglasville Gold’s Gym Managing Partner

Do You Need A Change?
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.”

I See Health And Fitness Changes In Douglasville Everyday
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).

The Emotional Benefits Of Fitness Are Surprising
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.

Your Magic Bullet
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.”

What’s Holding You Back?
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”.

What If You Could?
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 a new year, we make resolutions. But why not make a resolution today? Now. 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. All we have to do is take one small action to start good things happening. The many results of are “ripe for the picking”.

It All Starts With Your Decision
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 you will make in your life. No Kidding. I see it every day. A decision to get fit and make regular exercise a habit is a force of nature.

It will positively affect every aspect of 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.

By Kathy Scapin 

Two Great Health Clubs for Women to Exercise

If you live in Douglasville, GA and want to lose weight, get in shape, or stay in shape Gold’s Gym is the place.  As a female, there are some days I want to exercise with women only and I have that choice at Gold’s Gym on Hospital Drive in Douglasville, Ga or the West Cobb location in Austell, GA.  Both facilities have exercise areas that are reserved for women only and they are privately situated.  In the women’s only section at the West Cobb facility there is a 30-minute circuit for those days when I am really pressed for time.

Do you have a busy schedule?  Group Active is the Answer!

With my busy schedule, time is something I never have enough of.  I am always looking for a way to exercise efficiently. This summer I got hooked on one of the great exercise classes called Group Active.  The class increases my cardio fitness, helps me build strength and it has improved my balance and flexibility.  I really like the fact that it targets my abs, arms and back.  Being a baby boomer, these areas are always areas that need special attention.

Gold’s Gym, Douglasville GA Takes Away All The Reasons Not to Exercise. 

• “I don’t have enough time”…the 30-minute women’s only circuit is available.
• “I don’t like to exercise alone”…there are 11 group fitness classes to chose from and Personal Trainers available on staff.
• “I don’t want to work out in a co-ed environment”…two locations have private, women’s only facilities.
• “I don’t want to work out with just women”…each location has co-ed facilities with the best equipment.
• “I had a tough day”…the staff is always so friendly, at the end of the workout life always looks better.
• “I don’t have any energy”…I always feel more energized after a workout.
• “ I have children”…each location has a Kid’s Klub with a caring staff.  Not to mention the Fit Kids program.
• “ I get board easily”…in addition to all of the items mentioned above there is a pool and tennis courts available.
• “I don’t like to exercise” …just enjoy the steam room and Jacuzzi.

Learn more about all the Great Programs at Gold’s Gym in Douglasville, GA.  Tour the facility and see for yourself how we can help you overcome all of you excuses.    

By Lisa Gorman, Registered Dietitian

Broccoli Packed with Vitamins and Minerals

One stalk of broccoli (about 1 ½ cups chopped) is packed with an enormous amount of vitamins and minerals that aid in muscle recovery and help in maximizing metabolic functions. Broccoli contains chromium which is an essential trace mineral that the body needs to metabolize carbohydrates, fats and proteins. It helps control blood sugar levels by enhancing insulin’s effects at the cellular level in muscles. The 65-mg of calcium provided in one serving of broccoli can help to control fat storage by excreting dietary fat from the intestines before being absorbed. Broccoli is an excellent source of glucosinolates that are derived from branched-chain amino acids (BCAAs) – proteins that help in cellular defense. When broccoli is chewed or chopped, the glucosinolates are converted into potent phytochemicals or antioxidants that help protect the cells from stress. Broccoli is a good source of vitamin C with about 120 mg per 1 ½ cups chopped. Vitamin C helps you recover faster from intense workouts while protecting the immune system.
Want to learn more about functional foods that will boost your metabolism and enhance your workouts? Get your personalized nutrition plan today! Contact Lisa Gorman Registered Dietitian Gold’s Gym 770-843-2210 or lmgnutrition@hotmail.com

Get a FREE Mini-Membership @ Gold’s Gym, no strings attached!

By Gordon Johnson 

Manage Diabetes with Exercise 

People with type 2 diabetes may go a long way in managing their condition if they take up regular exercise, a new research review shows.  Researchers found that when they combined the results from 103 studies, there was clear evidence that lifestyle changes helped people with type 2 diabetes gain better control over their blood sugar. But while diet, exercise and medication are all vital to diabetes management, exercise alone was effective in these studies.

Exercise the Key to Controlling Diabetes 

In fact, the review found, studies that focused only on boosting exercise levels yielded greater benefits than those that tried to change patients’ diets, exercise habits and medication adherence all at once.  The findings “could mean that it is easier for people to focus on one thing at a time,” lead stud y author Dr. Vicki Conn said in a statement. “It is easy for people to get overwhelmed when asked to make too many changes.”  Conn and her colleagues at the University of Missouri-Columbia report the findings in the journal Diabetologia.  For their study, the researchers combined the results of 103 studies that involved a total of 10,455 adults with type 2 diabetes, a disorder in which the body cannot properly use the blood-sugar-regulating hormone insulin.

If you suffer from Type 2 Diabetes or know someone who does, learn more about how exercise can help. 

By Kathy Scapin, Gold’s Gym

Eating at Home a Better Choice

It is a fact that when you are able to prepare your food at home you are in a better position to control your portion size and the calories that you consume. Not to mention the money we spend for the convenience of that high fat, sodium-laden food.  The reality is that it is necessary from time to time to order fast food or eat at a restaurant known for it’s heaping portions. When faced with this dilemma there are a couple of key points to remember.

Portion Control Problems

One restaurant portion could feed an entire fraternity house–who needs all those calories? So when you order an entree, ask them to automatically put half of it directly into a take-home box. That way, it’ll never show up on your plate! Staying slim helps lower your risk of cancer, diabetes, stroke, and many other illnesses. And you’ll have a ready-made meal for tomorrow! Order The Appetizer Portion.  Did you know the first three bites are the most satisfying?  After those initial three bites we eat because it is there.  Our taste buds are actually satisfied very early on.  So order a side salad and an appetizer as your main entrée.  Always order a side salad when eating at traditional fast-food outlets. You will be less likely to fill up on only the unhealthy items, and the salad will provide some fiiber and vitains to balance an otherwise unhealthy meal.

Can you Skip the Bread?

As soon as you sit down, let the waiter know you would like them to not bring the bread and butter to the table.  You won’t be tempted to nibble.

Better Fast Food Options

Forego the Combo meals and say no to super sizing.  Most fast food chains now offer healthy salad options.  Wendy’s small bowl of Chili, or small hamburger is two good options. Either choice combined with a salad makes a great lunch option. Just watch that dressing choice or you will sabotage your good decision.

Know the Facts

Did you know that almost every restaurant or fast food chain has their own website with the nutritional breakdown of all their options?  With a little planning you can make good, healthy decisions.  Remember that chicken isn’t always a healthy choice. Many fast food chains offer fried breaded chicken sandwiches on white bread that are actually richer in fat and calories than a burger. Grilled chicken is a better option yet hold the mayo. A tablespoon of regular mayonnaise has almost 100 calories! Try a little mustard at 10 calories a tablespoon. Don’t add a sugary, calorie-rich drink to an already unhealthy meal. Water is available everywhere and is good for you. Drinking a large glass of water with your meal will help you feel fuller earlier.

Eat a Small Snack to Avoid Cravings

Make it a habit to eat a piece of fruit, a bowl of cereal, or some lowfat yogurt before you set out to run errands. Regular eating can help you feel full and avoid temptation. Stock your car with bottled water and healthy snacks. Have a small snack before the cravings hit, and you’re less likely to pull into that drive-through fast food outlet. Consider a supermarket for your fast food break. You can pick up precut and washed fresh fruit or vegetables, yogurt, or lowfat cheese. Many supermarkets also offer sushi or other healthy prepared items.

Gold’s Gym Personal Trainers can design a nutritonal plan to help you lose the weight and keep it off.  

Meet with one of our personal trainers for FREE….no strings attached! 

By Skip Johnson, Gold’s Gym Managing Partner

Research overwhelmingly shows that regular exercise lowers the risk for many diseases, enhances the functioning of virtually every physiological system in the human body and improves psychological well-being. 

1. Helps you to more effectively manage stress.     

2. Helps you to lose weight – especially fat weight

3. Improves the functioning of your immune system.

4. Reduces medical and health care expenses.

5. Reduces your risk of getting heart disease

6. Increases your level of muscle strength.

7. Improves athletic performance.

8. Can help relieve the pain of tension headaches.

9. Allows you to consume greater quantities of food and still maintain caloric balance.

10. Helps you sleep easier and better.

Are you ready to reap the benefits of exercise?  Gold’s Gym is ready to help you get started!  We have a Free Mini-Membership waiting for you!

Lunges are an exceptional exercise for conditioning a mom’s lower body. They stress the muscles from a perfect angle to develop beautiful shape and symmetry in your legs, thighs and butt.

Because they require balance, lunges also build nueromuscular and functional capacity - helping your body go through it’s daily motions and let you pick up your children with ease.

Whether you’re caring for a child, trying to lose weight, want to look sleeker in shorts or improve your athletic performance, lunges should be part of your training program.

The Ultimate Lunge is the Reverse Lunge
There are many types of lunges. In my opinion, the best is the reverse lunge. here’s why:

- Because you have more balance and support, it’s easy to learn and perform. Plus you have less momentum to contend with during the exercise which provides more effective stress to the muscles and yields better results.

- It’s safer and softer on your knees because your back foot absorbs the ballistic shock of the lunge step. (Contrasted to the front lunge where impact shock can transfer to the knee even if you land heel to toe.)

- It creates muscular balance by initiating the movement backward as opposed to most other exercise movement patterns that take you forward and bias your musculature toward forward motion.

How To Do A Reverse Lunge Correctly
- Start facing forward feet shoulder width apart arms at your side.

- Step back with one leg far enough to allow your knees to bend at 90 degree angles. You can simultaneously bring your arms up to act as a slight counter balance. If you want a greater challenge, hold light weights in your hands.

Reverse Lunge - You’re in correct position at the bottom of your lunge when your front knee is directly over the ankle. (See picture)

IMPORTANT - To go back to the start position, start dropping your arms and lift from the heel of your front leg. DO NOT PUSH OFF YOUR BACK LEG. This simple advice will dramatically improve the effectiveness of your reverse lunge, give you a butt I can bounce a quarter off of and get you much better results in half the time.

Try doing reverse lunges 3 times-a-week on non-consecutive days. Work up to 2 sets of 10 repetitions on each leg. After a month I think you’ll be amazed at the impact the reverse lunge will have on your physique.

By Lisa Gorman, Registered Dietitian

Awesome Almonds 

Nuts, like almonds, contain healthy monounsaturated fats.  Studies show that “good fats” versus saturated fats isn’t absorbed the same way as a hunk of butter.  It appears less monounsaturated fat gets stored in fat cells than saturated fat.  Second, having a little fat 30 minutes before a meal (around 70 calories worth) causes a hormone called cholecystokinin (CKK) to be released from the intestine, which causes you not to want to eat much. For instance eating 6 walnuts, 12 almonds, or 20 peanuts before chowing down on your main meal could reduce overall food intake.  Aim for 25-30% dietary fat daily with only 7-10% coming from saturated fat.

Want to learn more about functional foods that will boost your metabolism and enhance your workouts? Get your personalized nutrition plan today!  Contact Lisa Gorman Registered Dietitian for Gold’s Gym @  lmgnutrition@hotmail.com   Get started at Gold’s Gym with a FREE Mini-Membership!  No strings attached!

 By: Leslie Austin, Gold’s Gym Director.

Benefits at Every Age

No matter at what age a woman becomes physically active, an ever growing body of research continues to support the idea that the benefits of this increased activity aretremendous, and extremely beneficial throughout a woman’s life.

Importance of Youth Exercise

Until recently, most people believed that children didn’t need to worry about getting enough exercise. But with the advent of television and computers, growing generations of sedentary children are becoming the next generation of unhealthy adults. Current research is finding that heart disease begins developing in youth. Considering that cardiovascular diseases are now the leading cause of death for women as well as men, one could conclude that childhood and adolescence is the appropriate time to develop healthy lifestyle habits that include exercise.

Exercise in Midlife is Very Important

During midlife, the most common physical complaint among women is weight gain. This slow, but steady and persistent gain is something the majority of middle-aged women experience. Some experts believe it is caused in part by hormonal changes; others argue it is most likely due to a decreasing amount of lean muscle tissue, which results in a slower metabolic rate. It is widely known that a woman’s bone density begins to decline even before her midlife years, and bone loss accelerates after menopause. While most types of activity offer some protection against bone loss, weight-bearing exercise such as walking, jogging and strength training seem to offer the greatest benefit.

Senior Exercise is Important

Physicians who work with the elderly are the fastest growing group of doctors who use exercise to combat injury, illness and disease. Washington Physiatrist Scott Gross, M.D. routinely prescribes exercise programs to his elderly patients. “Decreased muscle strength, flexibility and endurance is central to many of the problems I see in older adults, especially women. In terms of daily living, the typical 75-year-old woman I see rarely has adequate strength to carry groceries up a flight of stairs, and certainly could not pick herself up off the floor after a fall.”

Start Exercising Now

Once you’ve made the decision to begin exercising, don’t wait. By starting today, with something as simple as a walking program you will discover the key to a lifetime of health. For many women, young, old or in the middle, the day they begin an exercise program can be the day they discover the key to improved quality of life.

Are your ready to get started on being a healthier you?  Gold’s Gym wants to help you get started with a FREE MINI-MEMBERSHIP!  Get Yours Today!

By Steve Pacheco

One Gym Two Locations in Douglasville, GA

When it comes to Douglasville, GA health clubs, Gold’s Gym, off of Chapel Hill Rd is unique in many ways.  One such way is its close proximity to its sister gym, Gold’s Gym on Hospital Drive.  As the newer of the two locations, the Chapel Hill Gold’s Gym plays off very well on the features and benefits offered at the Hospital Drive location. 

Douglasville Health Club has Personal Training & Group Fitness 

It provides complimentary programming with a distinct emphasis to Group Fitness and Personal Training.  In turn, our members have total access to a very diverse choice of programs and features at both clubs to meet their individual fitness needs.   It is literally a “one gym, two location” philosophy which actually expands the benefits to our members to a wide ranging choice of fitness benefit options.  Whether one’s fitness goals are weight loss, strength training and toning, or relaxation through yoga based group classes, Chapel Hill compliments Hospital Drive’s theme of family fitness. With two group fitness studios and ample space for personal training, it provides a logical extension of choices to our members beyond the more traditional workout options and racquet sports offered at the Hospital Drive location.         

Total Fitness with Variety of Choices

Losing weight for example, is a most popular fitness theme.  Classes, either in the pool or in a studio are a great compliment to the more traditional activities associated with weight loss.  While walking, running and solo cycling on a stationary cycle appeal to some, many find motivation and inspiration in the group fitness setting.  At Chapel Hill there are as many as 65-70 group fitness classes offered per week.  Adding the classes offered at Hospital Drive, this number is pushed to nearly 120 classes per week.  This is but one example why Gold’s Gym at Chapel Hill is so unique to the Douglasville, Georgia community. 

Gold’s Gym Chapel Hill wants you to experience all that two locations has to offer.  Claim your FREE MINI-MEMBERSHIP today!