North Atlanta FitLife

J AN U ARY / F E B R U ARY 2019

FREE!

Please Take One

Alpharetta • Johns Creek • Duluth • Suwanee • Peachtree Corners

New Year,

! u o Y w e N

WIN

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See Page 6

Healthy and Delicious INSTANT POT recipe inside!

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Tracie Morse ~ Publisher

Happy 2019!

It’s a New Year and you’re a New You! Something about a new beginning, and the promise of a fresh new start gives us renewed energy and hope. We at North Atlanta FitLife are so grateful for the blessings, and the challenges, of 2018, as both have helped us grow. Now it’s time to hit the refresh button for 2019!

What are your goals? Eat healthier?

Exercise regularly? Lose weight? Really think about it and establish goals you can reach, so you feel a sense of accomplishment with each one you attain.

North Atlanta FitLife will help! This issue, we are giving away TWO 3-month unlimited memberships to CRUNCH Fitness, one for you and one for a friend.

Studies show exercising with friends or a significant other can help us reach goals and stay accountable to them. Make sure you LIKE us on Facebook and FOLLOW us on Instagram, and TAG a friend on the giveaway post. You and your person can win!

Have you caught Instapot fever yet? Our sponsor, Amy’s Natural Foods, thought you might appreciate a healthy delicious chicken noodle soup recipe for the Instapot. Fitness Studio 108 has a Fit Tip that can make a HUGE difference in your approach to exercise. Our Fit Events can help guide some of your fitness training and support some great causes as well.

Mark your calendars!

Lastly, 2019 will bring new expectations, new opportunities and new experiences.

We would love for you to share them with us. Also, please visit our wonderful local businesses that are in this publication to help you achieve your goals, and be sure to mention North Atlanta FitLife!

You’ve got this, FitLife community… believe in yourselves and you can achieve for yourselves!

LIVE WELL. BE INTENTIONAL. CHOOSE HAPPY.

SUPPORT THESE LOCAL BUSINESSES Amy’s Natural Foods …………7 Circle A Lettuce ………………4 Club Pilates……………………15 Crunch Fitness………………6 Earl McAfee……………………14 Fitness Studio 108…………… 5

Grey Owl………………………14 Health Source ………………4 Luv-a-Bowl……………………Back Cover Mad Mare Crossfit ……………2 YMCA…………………………13

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FARM-TO-PORCH Locally Grown & Delivered Fresh To Your Front Door LOCAL HEALTHY FRESH Many satisfied customers have referred to Circle A Farms Lettuce as

“The BEST LETTUCE EVER!”

Located in Cumming, GA, Circle A Farms is known for their Farm-To-Porch Delivery Program Order & Pay online and delivered to zip codes in all of Forsyth County and northern parts of Fulton

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Greenhouse store hours: M - Th 9-5 F 9-4 Sat 9-12 2895 Dishroom Road, Cumming (just 5 minutes from downtown Cumming)

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RESH

referred as

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FIT TIP You’re not hurting because you’re old CORRECTIVE EXERCISE

What is it? Most people STOP an exercise/ fitness program because of a current or past injury. Workouts become too painful. Your fitness program should not cause injury.

Have you trained on a corrective foundation that allows for impact and maximal efficiency?

Muscular imbalances, postural issues, and aberrant movement patterns can—and often do—lead to discomfort, pain, and in the worst-case scenarios, injury. Research shows that 75% of injury happens NONCONTACT, meaning no one has touched you and BOOM! One day a ligament, muscle or tendon just gives out. Most muscular imbalances are caused by repetitive movements (i.e. former athletics, current athletics, your occupation – sitting at a desk, hairstylist, teachers, surgeons, etc).

Trained professionals are able to identify

dysfunctional movement patterns through movement assessments which identify muscle compensation that may be causing an injury cycle. Re-alignment and training in alignment provides fluid movement with little or no pain/discomfort, more calories burned efficiently, stronger muscles, and a leaner body. Better long-term RESULTS! You’re not hurting because you’re old.

You’re hurting because your body may not be built on the right foundation. Consider a tree or a house. If the foundation has not been properly built or has failed, you need a professional to help you re-build. That’s what we do!

Let us design a customized fitness program to re-train your muscles, to strengthen and lengthen, and re-align YOU. By: Annie Malaythong • Fitness Studio 108

For more information, visit www.fitnessstudio108.com

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BEFORE

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Workouts

are

better wit h A friend!

WIN a 3-month unlimited membership

f o r yo u a n d a f r i e n d.

HERE’S HOW:

LIKE the FB page, TAG the POST. LIKE North Atlanta FitLife on FB or FOLLOW on Instagram AND TAG a FRIEND on the Giveaway post.

Crunch Fitness is the Atlanta area’s #1 gym for everyone from the beginner to the most experienced fitness fanatic! Crunch is known all over America for top notch group fitness classes, one-on-one private personal training and now offers small group training with their HIIT Zone!

Crunch also offers a wide variety of machines, cardio equipment, free weights, an indoor turf area, saunas, tanning, Hydro-massage, and much more! Memberships range from $9.95/mo to $29.95/mo with NO LONG TERM COMMITMENTS! If you’re looking for a New Year’s Resolution solution...Crunch is the place for you! Mention this newsletter for a free VIP trial pass and special discounted enrollment offer! Tell us where you work and see if you qualify for a corporate discount. Visit www.crunch.com for more information on the location nearest you!

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FIT FARE INSTANT POT HEALTHY CHICKEN NOODLE SOUP 1 tablespoon olive oil 5 cloves garlic minced 1 onion diced 5 celery stalk chopped 1 tomato diced 3 carrots peeled and diced 2 small potatoes peeled and diced 1 tablespoon fresh thyme chopped 1 sprig fresh rosemary chopped 1 tablespoon fresh oregano chopped 1 ½ tablespoon fresh parsley chopped 2 lbs chicken mix of chicken breast, chicken thighs 4 to 6 cups of homemade chicken stock or water Salt and pepper to taste 5 oz egg noodles 1.

2.

3.

4.

5.

6.

7.

8.

Turn on instant pot and select SAUTE mode.

Wait until pot is heated up.

Pour olive oil.

To hot olive oil, add minced garlic, onions, celery and tomato. Saute for a minute.

Next add in chopped vegetables and herbs.

Season with salt and pepper to taste.

Saute and cook for 1 to 2 minutes.

Add chicken pieces. Saute and cook for a minute.

Pour in chicken broth or water.

Secure lid in it’s place, with pressure knob in sealing position.Select HIGH PRESSURE mode and adjust timer to 10 minutes.

Once cooking time is over, let the pot do NATURAL PRESSURE RELEASE for 10 minutes.

Prep Time: 12 mins Cook Time: 30 mins Total Time: 42 mins Servings: 6 Calories/Fat/Protein per serving: 336 cal/14grams/19grams 9. Turn off instant pot. Turn knob to VENTING POSITION to manually release any pressure.

10. Remove cooked chicken pieces from the broth.

11. On the pot, selecting SAUTE MODE. Let the broth come to boil again, meanwhile shred chicken meat with two fork, discard the bone.

12. Add noodles into boiling broth and cook for 6 to 7 minutes uncovered, or until noodles are cooked.

13. If you feel the liquid inside the pot is dried too much, you can pour about a cup to 1 ½ cup broth or water again.

14. Once noodles are cooked, add shredded chicken pieces. Mix well.

15. Ladle into bowls. Garnish with parsley. Serve immediately.

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5 Reasons You Should W

Is

hitting the gym one of your New Year’s Resolutions?

Have you tried to begin a workout routine in the past but lost your motivation? Maybe the missing piece to your fitness goal is a workout partner! We all know it can be hard to get off the couch and hit the gym, especially after all of the calories we consume over the Holidays. It’s easy to make excuses and put off starting that new routine until tomorrow.

Studies show that having a friend (whether it’s male or female) cheering you on and working hard by your side can make all the difference for more reasons than one!

1.

Friends can make working out FUN! Running by yourself can be a drag. How about 8

calling up a friend and running together? Not only will it make the time go by faster, this is a great way to catch up with friends who, like you, are super busy!

2.

Friends will hold you ACCOUNTABLE. Ever set your alarm clock for early in the morning with the best intentions of hitting the gym before work? It’s so much easier to hit “Snooze” and roll back over when you’re the only one you to hold you accountable.

What if you were meeting a friend?

Would you stand them up or get out of bed? Having a workout buddy can keep you in check (and vice versa), especially on those days you really don’t feel like getting out of bed.

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ld Work Out With Friends 3.

Friends are a great source of MOTIVATION! We all know working out can be tough, especially if you’re just starting back. It’s easy to give up in the middle of a run or when the workout is harder than you thought. Having a friend by your side, cheering you and sweating through the challenge will give you the extra push you need to finish!

4.

Friends can give you that EXTRA PUSH! Once you show up for the workout, how about challenge your workout partner and make it a little friendly competition! Who can do the most sit-ups in a minute? Who can run that extra mile without stopping to walk or lay down in the grass?

Make it a friendly contest and push your limits! The winner buys smoothies for breakfast. Celebrate your accomplishments together!

And then share them on Runtastic.

Yes, there’s an app for that!

5.

in time for Valentine’s Day!) A bike ride at sunset can really heat things up, while helping you BOTH burn some calories.

So, what are you waiting for?

Get off the couch. Text a friend.

See for yourself that working out with friends can be more gain than pain!

BY: DEE REYNOLDS

Friends who sweat together, stay TOGETHER! Aside from training with your friends or hitting the gym with a coworker, make it a goal to train with your significant other in 2019! Studies have shown that couples who exercise together regularly are happier in their relationship overall. But better yet, working out together can strengthen your relationship and enhances sexual attraction (just northatlantafitlife.com • info@northatlantafitlife.com

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FIT EVENTS January & February

E RUN

Saturd The C Peach

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9th Annual Norcross Blue Devils 5K Run/ Walk Saturday, January 26, 8:00am Pinckneyville Middle School, 5440 West Jones Bridge Road, Norcross

Great frogs Friday Friday Friday

d,

Fridays, January 11 – February 1, 7:15 – 8:45pm Cuban Salsa 4 week Series

Frozen 5K and the Snowflake 1K Sunday, January 27, 8:00am Newtown Park • 3150 Old Alabama Rd, Johns Creek

Time Autry Cente 9770

Love

Monday – Friday, January 14 – 18th Community Appreciation Week

The With or Without You 5K and the Love Bug 1K! (Presented by First Watch) Saturday, February 9, 5:00pm Brook Run Park • 4770 N Peachtree Rd, Dunwoody

Thurs Ages bers, Thurs the Pa Thurs

/Walk

est

d,

at Grey Owl Mind Body Studio 6250 Abbotts Bridge Road, Suite 500, Johns Creek 770-558-6859

Saturday, January 19, 10:00am – 2:00pm Open House Saturday, January 19, 6:30 – 8:00pm Sound Journey Meditation

RACES

ming RUN

ons

and

Ugly Pajama 5K Run Saturday, January 5, 9:00am Newtown Park • 3150 Old Alabama Rd, Alpharetta MLK Day 5K Drum Run - Atlanta Monday, January 21, 8:45am Piedmont Park • 400 Park Dr Atlanta, GA 30306 Where There’s A Will There’s A Way 5K - 2019 Saturday, January 26, 9:00am Shakerag Park/River Trail Middle School • 10945 Rogers Circle, Johns Creek 9th ANNUAL MILTON BOYS LACROSSE RUN FOR COVER 5K Saturday, January 26, 9:00am Milton High School Football Stadium • 13025 Birmingham Hwy, Alpharetta

6th ANNUAL AES FLYING 5K and 1K FUN RUN Saturday, February 9, 7:30am Wills Park • 1705 Old Milton Pkwy Lions Pavilion, Alpharetta 5th Annual Suwanee Half Marathon and Old Town 5k Sun February 10, 7:30am 330 Town Center Avenue, Suwanee The Great Valentine Race 5K & 10K Sunday, February 10, 8:30am Kids R Kids Johns Creek, 3835 Johns Creek Pkwy, Johns Creek Kupcakes and Kandy 5K and Fun Run Saturday, February 16, 8:00am North Gwinnett Church • 4973 West Price Road, Suwanee Suwanee Sweetheart Sprint 2019 Saturday, February 16, 10:00am Suwanee Town Center • 330 Town Center Avenue, Suwanee CASA Superhero 5K Run/Walk event

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Encha Fairy Chatt 9135 Decem Mond Sunda

HEAL

5 TEC Wedn Salud

Saturday, February 23, 2019 The Collection at Forsyth • 410 Peachtree Pkwy Cumming, GA 30041

Foods 5945 State Bridge Road, Johns Creek Salud!: 770-442-3354 Ext 1

OUTDOORS

WINE & DINE YOUR VALENTINE! Wednesday, February 13 – Friday, February 15, 7:00 pm Publix Aprons Cooking School 4305 State Bridge Rd, Alpharetta Cooking School: 770-751-8560

Feeding Fridays Autry Mill Nature Preserve & Heritage Center 9770 Autrey Mill Road, Johns Creek Great for kids to feed the snakes, turtles, frogs rabbits, ducks, and chickens!

Friday, January 4, 4:30 – 5:15pm Friday, February 1, 4:30 – 5:15pm Friday, March 1, 4:30 – 5:15pm Time Travelers Club Autry Mill Nature Preserve & Heritage Center 9770 Autrey Mill Road, Johns Creek Thursdays 2:00 – 4:00pm Ages 6-11, Grades 1-5, $10 for members, $15 for non-members Thursday, February 14, Fall in Love with the Past Thursday, March 7, Snapshots of History Enchanted Woodland Trail: Featuring Fairy Houses and Gnome Homes Chattahoochee Nature Center 9135 Willeo Road, Roswell December 9, 2018 – February 28, 2019 Monday – Saturday 10am – 5pm Sunday 12 – 5pm

HEALTHY EATING

5 TECHNIQUES FOR HEALTHY COOKING Wednesday, January 30, 6:30 – 9:00pm Salud! Cooking School inside Whole

ONE-PAN WEEKNIGHT DINNERS Friday, February 22, 10:00am Sur la Table North Point 1082 North Point Circle, Alpharetta Cooking School: 678-280-0086

COMMUNITY EVENTS

SUPER BOWL LIII Experience Driven by Hyundai January 26 - February 2, Hours vary Georgia World Congress Center (Building B) Tickets: nfl.com/sbxonsale SUPER BOWL LIII Sunday, February 3, Kick-off TBD Televised by CBS and Streamed on CBS All Access KENDRA Gives Back, benefitting Huntington’s Disease Society of America Thursday, February 7, 7:00 – 9:00pm Kendra Scott Perimeter Mall location VALENTINE’S DAY Thursday, February 14, ALL DAY Show some LOVE!

Your future health depends on how effectively you employ the Five Pillars of Cellular Health.

These include Nutrition, Exercise, Water, Sleep and Reduced Stress.

A Free Online Cellular Nutrition Workshop found on Page 14 may help you develop a personal program toward better health. northatlantafitlife.com • info@northatlantafitlife.com

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5 TIPS

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Looki to eat heavi grilled crust pasta eating can a banan added muffi tiona a scoo like P Whey choco and f 3-4 gr artific

FOR STAYING ON TRACK IN THE NEW YEAR (FAMILY FEATURES)

W

hile many people often wish maintaining good health was as easy as following an equation, health doesn’t have a start or end date. Once the allure of the new year wears off, it can be easy to let those resolutions go by the wayside.

When you focus on making small, positive changes, you can move your health goals forward throughout the year, no matter where you are on your health journey. To help stay on track, consider these easy-to-implement ideas from registered dietitian Annessa Chumbley:

WRITE IT DOWN

Using a nutrition journal and keeping a record of everything you eat and drink can help track progress and reveal small changes that need to be made. Alternatively, downloading a fitness tracking app can help keep you accountable digitally. With a variety of options available for most operating systems, there is almost certain to be one to meet your needs, whether you’re looking for a companion app to track progress or something more in-depth to help guide you through workouts and meal planning.

12

START YOUR DAY WITH PROTEIN

A high-quality protein source can set the stage for sustained energy levels throughout the day. Having an on-thego source of protein on-hand, such as Premier Protein’s ready-to-drink chocolate and vanilla shakes featuring 30 grams of protein and 160 calories and 1 gram of sugar, can help ensure you’re starting the day with a proper foundation for success.

HYDRATE ALL DAY

Hydration is a foundation of good health. Before bed each night, put a 16-ounce bottle of water in the bathroom then drink it first thing in the morning for a daily energy boost. For an easy and healthy way to add flavor to your water during the day, consider putting an herbal tea bag of your choice in it. For example, Chumbley recommends ginger as a digestionhelper, mint as a caffeine-free way to awaken and chamomile to calm.

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MAKE HEALTHY SWAPS GET MOVING Looking for alternatives is an easy way to eat healthy. Consider swapping out heavier carbs for vegetables such as grilled Portobello mushrooms as pizza crust or zucchini noodles instead of pasta. Swap mayo for avocado when eating egg, chicken or tuna salad. You can also use the sweetness of ripe bananas to decrease the need for added sugar in recipes like cookies, muffins and pancakes. For an additional nutrition boost, consider adding a scoop of gluten-free protein powder like Premier Protein’s line of 100% Whey Powders, which are available in chocolate or vanilla milkshake flavors and feature 30 grams of protein and 3-4 grams of sugar per scoop, plus no artificial flavors, colors or sweeteners.

Commit to stepping outside and taking a daily walk. Whether it’s 1 mile or a walk around the block, you can burn calories and receive the added benefits of mental clarity, increased energy and improved digestion.

“Use these tips as one small thing that can make a powerful positive impact on your day,” Chumbley said. “Choose one of these and do it every day. Keep the strategy simple so you’ll be more likely to stick with it. When implementing these health tips, think ‘progress’ not ‘perfection.’ If you are progressing, you are successful.”

Find more tips and products to help live a healthy lifestyle at PremierProtein.com.

Source: Premier Protein

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NorthAtlantaFitLife-JanFeb18.indd 13

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