North Atlanta FitLife

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Tracie Morse ~ Publisher

We’re happy you picked up North Atlanta FitLife and our SPRING FORWARD issue!

Spring is a time of new growth and renewal (and of course some Atlanta pollen!)

March and April bring warmer temperatures, buds and blooms, and more activity, inside and out. Something about spring does make us want to move FORWARD… spring cleaning, a spring in our step and new spring health goals. Remember to SPRING FORWARD on Sunday, March 10 at 2:00am by setting your clocks forward one hour. It’s a tough transition or us losing an hour of sleep but we relish the extra daylight!

Welcome Lauren and Chris Cole, new owners of COMPLETE NUTRITION in Alpharetta, featured on our cover. Their knowledge of nutritional supplements, and how great you can feel by taking the right ones, will blow you away! Learn more about their story on Page 6.

FITNESS STUDIO 108 gives us a great tip on our workout warm-ups and cool-downs that will help us feel better, have a more productive workout AND burn more calories.

GIVEAWAY ALERT: What would you listen to with new FREE APPLE AIRPODS? Start making your playlist, because you can WIN new Apple AirPods! See how on Page 14!

The Fit Events calendar is filled with races in preparation of the Peachtree Road Race, as well as other activities for the whole family. The Easter Bunny will be hopping by on April 21 st , so be sure to look for the Easter Egg hunts in our area and the Sunrise Easter Service in Suwanee Town Center. And, because the Easter Bunny does not eat the eggs he hides, the Fit Fare page offers several options for hard-boiled eggs other than traditional deviled eggs or egg salad! YUM! Finally, happy Spring, FitLife community!

Look for us out and about and while YOU are out, please frequent the fantastic local businesses in our publication who want to inspire and encourage you to take the next step toward your health, wellness, fitness, beauty, nutrition and weight loss goals.

Tell them North Atlanta FitLife sent you!

LIVE WELL. BE INTENTIONAL. CHOOSE HAPPY.

SUPPORT THESE LOCAL BUSINESSES Club Pilates……………………15 Complete Nutrition………… 6 Fitness Studio 108 …………… 5 Luv a Bowl ……………………16 Mad Mare Crossfit ……………2 Nail Eagle……………………14 4

Earl McAfee……………………11 Profile by Sanford …………… 3 YMCA…………………………11 We Gotcha Back………………14 LIKE and FOLLOW North Atlanta FitLife on Facebook and Instagram!

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Allow 7-12 minutes prior to your workout to foam roll tight/sore muscles prior to your workout. We recommend using your body weight on a foam roller to massage away restrictions to achieve normal soft-tissue extensibility. Rolling and holding on the

“knot” for 20-30 seconds before and after your workouts can help improve joint range of motion, relieve muscle soreness and joint stress.

Benefits of using SMR as your warm up: ~ Improve flexibility and muscular discomfort ~ Increases range of motion ~ Decreases risk of injury ~ Relieve muscle soreness and joint stress ~ BURN MORE CALORIES Make sure you allow time post workout for recovery as well. Talk to your trainer about the best way for you to use a foam roller or similar tools.

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AFTER 5

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COMPLETE NUTRITION (SOON TO BE ALPHARETTA NUTRITION) is a health and nutrition store passionate about helping people look better, feel better and perform better — every day. Chris and Lauren Cole (on our cover) have been loyal customers at this location for years, and recently became the new owners, an endeavor close to their hearts. They are passionate about nutrition and how to help every person who walks in the door to know what will impact them the most and help them reach their goals. Their knowledge of the products they offer and the experience they have with them make Chris and Lauren the perfect go-to for any nutritional supplement needs, advice, or questions you may have.

Located on Windward Parkway, Complete Nutrition offers vitamin and powder supplements in the categories of Proteins, Pre-Workout, General Health, Weight Loss, Sport Nutrition and BEAST mode from high quality brands such as Muscle Sport, Blackstone Labs, and NutraKey. They ship products as well and accept orders through their website, alpharettanutrition.com Complete Nutrition is a locally-owned business committed to helping people look and feel their best. Complete YOUR nutrition goals at Complete Nutrition in Alpharetta. You will feel better, look better and live better with Chris and Lauren directing your supplemental nutrition!

“YOU’RE NOT COMPLETE WITHOUT NUTRITION” 6

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FIT FARE EASTER EGG OVERLOAD…WHAT TO DO WITH ALL THOSE HARD-BOILED EASTER EGGS? The Easter Bunny doesn’t EAT the eggs, he just hides them…a much healthier alternative to poor Santa eating all those cookies! But really, how many meals can you eat plain hardboiled eggs before tiring of them? Deviled eggs, are certainly one way to mix it up, but we thought we’d throw out a couple of ideas thanks to Eatingwell.com and Realsimple.com

SMOKED TROUT, POTATO & ARUGULA SALAD Ingredients:

12 ounces baby (new) yellow potatoes or fingerlings, scrubbed 2 tablespoons capers, rinsed, divided ¼ cup reduced-fat sour cream 3 tablespoons white-wine vinegar 3 tablespoons chopped fresh dill 2 tablespoons extra-virgin olive oil 1 tablespoon minced shallot Gluten Free, Low Calorie ½ teaspoon freshly ground pepper Yield: 4 servings Recipe by Eating Well ¼ teaspoon salt 6 cups packed baby arugula 4 hard-boiled eggs, chopped 4 ounces smoked trout, skinned, boned and flaked (about ¾ cup) Preparation: 1. Place a steamer basket in a large saucepan with 1 inch of water; bring to a boil. Place the potatoes in the basket, cover and steam until barely tender when pierced with a skewer, 13 to 15 minutes, depending on size.

2. Meanwhile, chop 1 tablespoon capers and place in a large bowl. Add sour cream, vinegar, dill, oil, shallot, pepper and salt. Whisk to combine.

3. When the potatoes are cool enough to handle but still warm, halve them (or quarter if large) and add to the bowl along with arugula, eggs and trout. Toss

gently until just combined. Serve the salad topped with the remaining 1 tablespoon capers.

Nutrition Information: • Serving size: About 1½ cups • Per serving: 294 calories; 17 g fat(5 g sat); 2 g fiber; 19 g carbohydrates; 17 g protein; 69 mcg folate; 200 mg cholesterol; 2 g sugars; 0 g added sugars; 1,143 IU vitamin A; 11 mg vitamin C; 108 mg calcium; 2 mg iron; 572 mg sodium; 572 mg potassium

ENGLISH-MUFFIN EGG PIZZAS Ingredients:

4 English-muffins

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Preparation: Toast English-muffin halves and place on a cookie sheet. Drizzle each with olive oil, then layer on tomato slices, hard-cooked egg slices (1/2 an egg each), and a little grated mozzarella. Sprinkle with oregano and kosher salt. Broil 5 minutes or until the cheese melts.

Nutritional Information: Calcium 94mg; Calories 272; Calories from fat 0%; Carbohydrate 28g; Cholesterol 217mg; Fat 12g; Fiber 2g; Iron 2mg; Protein 12mg; Sat fat 3g; Sodium 380mg

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FIT EVENTS

9th an Saturd Alpha 2 Park

March & April

Gwinn Saturd Town 330 To

YOG

Energ Sunda Wedn Ocee Johns (770)

OUTD

Feedin Great frogs

RACES

Atlanta Humane Society Run Saturday, March 23, 8:30 Suwanee Town Center Ampitheatre 330 Town Center Avenue, Suwanee

Autry Cente 9770 Friday Friday Friday

Chattahoochee Road Race 10K & 5K – 36th Annual Saturday, March 2, 7:45am 5585 Sandy Springs Circle, Sandy Springs

Water Drop Dash 5k, Fun Run & Water Festival Saturday, March 23, 8:00am Chattahoochee Nature Center 9135 Willeo Road, Roswell

Time T Ages 6 $15 fo

Let’s GLOW Crazy 5K Saturday, March 2, 7:30 PM Kids-R-Kids, 3835 Johns Creek Pkwy, Johns Creek

Suwanee Kiwanis - Shamrock 5K Saturday, March 16, 8:00am Suwanee Town Center, Suwanee Atlanta St. Patrick’s Parade 5K Run/Walk: 5th Annual Saturday, March 16, 10:00am - 12:00pm Colony Square, Atlanta 2nd Annual Atlanta Ronald McDonald House Charities 5K Saturday, March 16, 7:45am Emory Healthcare Physicians Building 5673 Peachtree Dunwoody Rd, Atlanta 3rd Annual E’s Club 5K | Erin’s Hope for Friends Saturday, March 23, 7:30am Wills Park Recreation Center 11925 Wills Rd, Alpharetta 8

Race to Cure Sarcoma Atlanta Saturday, April 13, 8:00am Town Center Park 330 Town Center Avenue, Suwanee Heart & Sole 5K, Fun Run, & Tot Trot at Avalon Saturday, April 13, 7:30am 2200 Avalon Boulevard, Alpharetta Race for the Rescues 5K & Run Saturday, April 20, 8:30am Town Center Park 330 Town Center Avenue, Suwanee SweetWater 420 Fest 5K Saturday, April 20, 8:30am Centennial Olympic Park, Atlanta

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9th annual Race to Rally Hope Saturday, April 27, 6:30pm Alpharetta City Hall 2 Park Plaza, Alpharetta Gwinnett March for Babies Saturday, April 27, 9:00am Town Center Park 330 Town Center Avenue, Suwanee

YOGA

Energy Yoga Sundays @ 10:15am Wednesdays @ 4:30 Ocee Library, 5090 Abbotts Bridge Road, Johns Creek (770) 360-8897

OUTDOORS

Feeding Fridays Great for kids to feed the snakes, turtles, frogs rabbits, ducks, and chickens!

Autry Mill Nature Preserve & Heritage Center 9770 Autrey Mill Road, Johns Creek Friday, March 1, 4:30 – 5:15pm Friday, April 5, 4:30 – 5:15pm Friday, May 3, 4:30 – 5:15pm Time Travelers Club Ages 6-11, Grades 1-5, $10 for members, $15 for non-members

COMMUNITY EVENTS

Alpharetta to Host Class on the Basics of Vegetable Gardening Wednesday, March 20, 7:00pm Alpharetta City Hall, Alpharetta Free Teens and Mental Health: What can I do and where can I turn for help?

Thursday, March 21, 5:45pm Houck’s Grille, Roswell Free Cardio Tennis Training Course (LEVEL 1) Friday, March 22, 9:00am Crooked Creek Country Club, Alpharetta Starts at $145.00 ShamRockin’ for a Cure (for Cystic Fibrosis) March 23, 2019, 7:00pm – midnight Ameris Bank Amphitheatre 2200 Encore Parkway, Alpharetta Easter Egg Dash Saturday, April 13, 2019, 11:00am 2:00pm Special Needs Dash: 10:00am Shakerag Park, Johns Creek Community Easter Egg Hunt Saturday, April 17, 5:00 - 7:00pm Johns Creek Baptist Church 6910 McGinnis Ferry Road, Alpharetta Community Sunrise Service Sunday, April 21, 7:00am Town Center Park 330 Town Center Avenue, Suwanee

Autry Mill Nature Preserve & Heritage Center 9770 Autrey Mill Road, Johns Creek Thursdays 2:00 – 4:00pm Call Us Now! 1-888-389-8787 Thursday, March 7 Thursday, April 11

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SIMPLIFY YOUR MORNING ROUTINE TO GET MORE OUT OF YOUR DAY (FAMILY FEATURES) ome people wake up each morning refreshed, brighteyed and ready to take on the day. Others slap the snooze button repeatedly and drag themselves begrudgingly from a cocoon of blankets. Whether you embrace the morning or muddle through, there’s little doubt that those early moments set the stage for the day ahead.

S

Give yourself the opportunity to focus on what matters most each day with these tips to simplify your mornings.

PREPARE THE NIGHT BEFORE. Many of your morning tasks will flow more smoothly if you take time to plan the night before. Consider what you’ll wear and ensure your outfit is clean and ready for the next day. If you brought work home, collect everything back into 12

your bag or briefcase so nothing gets left behind in the morning rush.

STICK TO A ROUTINE. Especially when you’re groggy, it can be easy to miss important steps. There’s no right or wrong way to go about your routine, but make it consistent. If you follow the same general pattern every day, habits will form so you can cross each task off your list in order.

FUEL UP NATURALLY. Busy mornings make it tempting to skip a morning meal, but a nutritious breakfast can help you reach optimal physical and mental function. When pouring your morning cup of coffee, consider non-dairy creamers. Simple, easy-to-pronounce ingredients like almond milk, coconut cream and real vanilla go into natural bliss Half

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and Half, providing an innovative, plant-based twist on the classic coffee creamer. Additionally, Oat Milk creamer is another non-dairy option that can replenish your body for the day ahead. Each flavor is crafted to offer simplicity and bliss in your morning routine.

BUILD IN TIME FOR EXERCISE. Get moving with some light exercise to get your blood pumping and metabolism revved up. Exercise need not be strenuous or lengthy.

Even a half hour of yoga or brisk walking can jumpstart your system.

Remember part of exercising is the nourishment that takes place before and after to refuel.

UNPLUG AT BREAKFAST. Once you find the discipline to regularly enjoy your breakfast at home, take the enjoyment onestep further by declaring the breakfast table an unplugged zone. Consider stirring an option like natural

bliss Toasted Coconut creamer into your coffee, which offers a flavor that can transport you to an island oasis. Use the time to enjoy a moment for yourself or mentally prepare for the day ahead without the interruption of electronic pings.

MAKE YOUR COMMUTE COUNT. A lengthy commute can make a long day seem even longer, but those moments don’t have to be wasted. Use this time to find your workplace state of mind or review tasks and meetings to prioritize your plan of attack once you reach your desk. You might even use this time to give a presentation one last practice run.

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GIVING BACK

No one expects to become a Type-1 Diabetic at the age of 35, but that’s exactly what happened to Thomas Lennon.

In 2015, he had recently moved to Atlanta and become a first-time dad.

Life was good. As a personal trainer and medical professional, he had always practiced a healthy lifestyle; and, no one in his family had Type-1 Diabetes.

His diagnosis came during a routine pre-employment screening for Children’s Hospital of Atlanta, where he works in the Emergency Department. The nurse told him his blood sugar was 390 (normal range is 80-130!).

He bought a glucometer to check it again the next day, convinced it had to be something he had eaten. Still high, he was dumbfounded as the nurse recommended he see an Endocrinologist as soon as possible. He walked out in shock with a diagnosis

14

of Type-1 diabetes.

Tom decided that he wasn’t going to let this devastating news keep him from reaching his fitness goals and wanted to send the message that you can still do amazing things even if you have any type of diabetes.

Since his diagnosis 4 years ago, through his work at Children’s, he shares a realistic but positive message to help educate children and adults with new onset diabetes.

Shortly after his diagnosis, he began designing Type-1 Lifting t-shirts as a way to combine his love for fitness and his passion for helping fellow Diabetics. Type-1 Lifting offers quality workout t-shirts, sweatshirts and hats for weightlifters, crossfit, and almost any workout for men and women. A portion of all proceeds are donated to The CHILDREN’S DIABETES FOUNDATION in hopes of making a difference.

To support this great cause, please visit https://type1lifting.com/

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