North Atlanta Fit Life

ALPHARETTA|DULUTH JOHNS CREEK|SUWANEE PEACHTREE CORNERS

Jan/Feb 2021

H a p p y N e w Y e a r!

Inspiration Inside!

Organize Your Life!

How to Sleep Better!

Real Estate Market Trends!

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Tracie Morse ~Publisher

Welcome 2021...Finally!

2021 is finally here! We can't help but feel hopeful with the turn of a new year. Yes, I know. I was hopeful on January 1, 2020, too, and look what happened! There ARE things to be hopeful for in 2021 and here's why: 1. Vaccine: Help is on the way! The vaccine rollout has begun. We may not get it right away, but we know it's coming.

2. Information: We know more than we did about this pandemic than when it began, like how it spreads and how it doesn't, treatments, etc.

3. We are open: The situation is fluid and we must adapt, but schools and businesses are open!

4. Inspiration: There is SO much helpful and inspiring content in this issue, you'll be jumping for joy, just like the cover!

You have opened our New Year Inspiration issue!

It's the season of new resolutions and we have connected with some local experts to help you make the best of 2021, and make 2021 your best year yet! Thank you Madalyn Suits, Nialya Suarez and Allison van Camp for contributing.

We are excited to welcome, Elevate Fit Studio, HydralIVe Therapy, The Suits Team, and Restore Hyper Wellnesss to the FitLife family!

SLEEP. Do you get enough? On page 5, the Eat the Frog Fitness, Johns Creek FIT TIP advises us why sleep directly correlates to our health and weight loss goals.

And if your sleep patterns are consistently inconsistent, it's possible you have sleep apnea.

Learn more about the signs and treatment options from our friends at Imagix/Town Center Dental in HEALTHY SMILE, HEALTHY YOU tips on page 18.

55 Fitness gives us 6 reasons to say YES to a Personal Trainer in 2021 in FIT BEYOND 55 on page 10.

You MUST see page 20! Grace 17.20 in the Forum shares an amazingly easy and delicious salad recipe we can't wait to make.

RUNS ARE BACK! Find them on the FIT EVENTS calendar! Hope to see you out and about!

KEEP WEARING YOUR MASKS, and LIVE WELL. BE INTENTIONAL. CHOOSE HAPPY

Here's to an inspiring 2021!

SUPPORT THESE LOCAL BUSINESSES Ankle & Foot Centers of Georgia.............22 Chazzy Health & Wellness...........................7 Eat the Frog Johns Creek.............................4 Elevate Fit Studio.........................................16 Hidden Values..............................................22 HydralIVe Therapy.......................................16 Imagix/Town Center Dental......................19 Mountain High Outfitters..........Back Cover

My CBD Organics...............................................6 Restore Hyper Wellness.................................13 Robert D. Fowler YMCA..................................23 Stretch Zone.......................................................6 Structural Based Therapy................................2 The Suits Team/KW...........................................9 Youthtopia MedSpa........................................15 Xquisite Marketing...........................................22 55 Fitness...........................................................11

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Fit Tip WAKE UP!

YOU NEED MORE SLEEP A GOOD NIGHT'S SLEEP CAN MAKE ALL THE DIFFERENCE IN YOUR HEALTH A large latte may not be the only thing you lean towards to get you moving in the morning when you don’t get enough sleep.

Studies indicate that there is a significant increase in caloric intake (about 400 calories) after a short sleep cycle. More specifically, the conclusions show that after a poor night’s sleep, people intake more calories from fat and less from protein, while their carb intake remained consistent. BUT, there was no effective change in energy expenditure… meaning people don't typically burn the extra calories the eat when they’re tired, which can be a cause of weight gain.

More than 1/3 of all Americans do not get the sleep they need on a regular basis.

More than 1/3 of all Americans do not achieve the recommended amount of sleep on a regular basis. Sleep is like food for our brain. Our bodies will crave energy dense foods to supplement a bad sleep cycle. In addition to the cravings, you are likely to feel less energized and choose to skip out on exercise.

With regards to weight loss, many fitness professionals suggest a caloric deficit plan which uses a simple formula to reduce calories by 500/day.

Why? Premise: 3500 calories = 1 pound 500 calories X 7 days = 3500 calories/week.

You do the math. If you want to lose weight, but you take in an extra 400 calories while skipping out on workouts due to fatigue, even if you’re using a caloric deficit plan, the lack of sleep is far more detrimental to your progress, and your health, than you think.

3 Steps to Better Sleep Don’t Sleep In – Our internal clock is set to a certain time through programming.

It is best to create a routine that aids in your body in resting habits.

Bedding/Environment Inventory – Your bedding plays a major role in your level of comfort. It is also critical to consider the environment. Eliminate the distractions that may interrupt your natural sleep process.

Exercise and Nutrition - Our bodies react differently respective to our fitness and eating habits. Reserve “bedtime” for just that. Refrain from eating just before bedtime.

Try implementing these guidelines and start 2021 off rested. Our Good Nights really do lead to Good Mornings.

By: Devin Campbell, Eat the Frog Fitness Johns Creek www.facebook.com/EatTheFrogJohnsCreek

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BUY, SELL, UPDATE? 5 Real Estate Trends for 2021 Who knew a pandemic would cause the real

With so many working from home, having

estate market to go crazy? As Gary Keller

a home gym makes it much easier to take

said, "Those who are buying and selling are

a break to ride a peloton, lift weights, or

gainfully employed." Had anyone had the

hop on a treadmill between meetings.

foresight that we would be spending so much time in our homes and in our yards, I

Updating

would have gotten into the pool business!

Updating can be just as simple as

Kidding aside, we have definitely noticed

changing paint colors, updating lamps or

some new trends developing. Here are

changing your bedding. We’ve seen many

some of the most sought-after real estate

opting for lighter paint colors for a more

trends that my team is seeing right here,

calm environment. Greys are still

right now.

popular, but we are seeing a different palette of creams and whites coming in to

Functionality

play as well. People are also adding

While spending more time in our homes,

textures such as wallpaper, and some

we have experienced a need and/or desire

well-placed bright pops of color.

for our homes to be more functional and updated. Homeowners are re-imagining

Extra Family Space

their space to include individual office

We are seeing more homeowners who

spaces, for themselves and for their virtual

need an extra space for an aging parent.

students. Also, home gym areas are more

This could be in the form of an extra

popular than ever.

room, basement, or an addition.

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The nursing home situation during quarantine and the pandemic has caused many to rethink that option for their parents.

Outdoor Living Especially with our Atlanta climate, outdoor living is hugely popular. This includes firepits, screened in porches, outdoor built in bars/grills and especially pools. This allows you to social distance with friends and family and feel a little more comfortable. You may have to wait awhile if you want a pool‌one of our pool vendors is booked through 2022!

More Space Lastly, some folks are looking for a little more land, or privacy, between neighbors.

I find this interesting. I think most of us have missed our people, our friends and family that we haven’t seen, and we have a strong desire for connection. Yet, the desire for more space points to how truly important family still is, even after so much time together.

Ultimately when it comes down to it, people are choosing to improve their environment.

After such an unpredictable year, it is something they can control. The fact is, it's a good time to sell OR buy right now!

If you would like to buy a home, sell a home or both, we would love to work with you.

Contributed by: Madalyn Suits The Suits Team/Keller Williams msuits@suitsteam.com

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Fit Beyond 55 DO YOU REALLY NEED A PERSONAL TRAINER? 6 Compelling Reasons to Say YES! There are gyms and fitness centers where members can come and go as they please to work out. So, why opt for a personal trainer to become the best you for 2021?

2020 has been a difficult year for us all and the impact that lockdowns and closures have had on our health has been devastating. This has perhaps affected older adults more than any other group.

Gyms are now open! A certified personal trainer can safely help mature adults boost their health and mobility as they age so they can stay as active as possible.

1. Safety Going to the gym can be intimidating and using equipment incorrectly or performing exercises with improper form can lead to injury.

2. Age-appropriate exercises Personal trainers understand the unique challenges mature adults face and that the workout for a 20-year-old is different for a 50 or 70year-old.

3. Personalized Attention There’s no guessing involved when it comes to working out with a personal trainer. They will create a custom workout for you, demonstrate how to execute it, then watch and assist while it’s being done to ensure it is done correctly.

Benefits of Staying Active for Baby Boomers & Seniors?

Inactivity can lead to physical and mental issues. By working with a personal trainer, older adults can experience a wide range of health benefits.

1. Ward off disease Physical exercise can enhance the immune system, support cardiovascular health, improve digestion, and help manage diabetes, high blood pressure, and other conditions. Mental health can be improved because exercise reduces risk of depression, decreases stress, and improves cognitive function.

2. Improved mobility A personal trainer will work with you to build muscle strength and increase flexibility which can help with coordination, balance, and overall mobility.

3. Increased independence As more baby boomers and seniors choose to age in place, a personal trainer can help them continue to maintain their independence.

Contributed by: Brendan Skeen, 55 Fitness For more information, please visit www.55fitness.com

55 Fitness is a boutique fitness center in Alpharetta catering to Adults 55 and over. Our personal trainers are specially certified to accommodate the needs of mature adults. Learn how we can help you achieve your fitness goals. Together we can make 2021 the best year yet!

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Fit Events

January/February

Alpha Run Club Alpharetta City Center

RUNNING ALPHA RUN CLUB Thursdays @5:00p Start: Core 57 Finish: Mountain High Outfitters Alpharetta City Center

WINTER WARRIOR CHALLENGE Run, Walk, Bike or Hike to your Goal!

Virtual: January 9 – March 31

SUPER SUNDAY 5K Sunday, February 7 @9:00a Veterans Park 186 Recreation Rd Dawsonville

ALPHARETTA FREE RUN CLUB Mondays @5:30p Saturdays @8:00a Alpharetta Community Center 175 Roswell Street, Alpharetta

FREAKIN’ FREEZING 5K Sat, January 9th @9:00a 680 Dallas St NE, Atlanta

FROSTY 5K Saturday, February 13 @8:00a Thrasher Park 93 Park Drive, Norcross

NEW YEAR’S DAY 5K Friday, January 1 @ 9:00a 3645 Coal Mountain Rd Cumming UGLY PAJAMA RUN 5K Saturday, January 9 @8:00a 3835 Johns Creek Pkwy Johns Creek RESOLUTION RUN 5k Live & Virtual Saturday, January 9 @8:00a Cumming

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CHILLY WILLY 5K/10K/HALF MARATHON Saturday, January 16 @8:30a Sugar Hill City Hall 5039 W Broad Street Sugar Hill JAVA JOG 5K/10K Saturday, January 23 @8:30a Rock Creek Park 445 Martin Road Dawsonville CLIMB KILI VIRTUAL Climb the spectacular Mt. Kilimanjaro virtually while supporting widows and orphans in Tanzania February 1 - 28 Alpharetta

SUWANEE SWEETHEART SPRINT Saturday, February 13 @10:00a Suwanee Town Center Suwanee GREAT VALENTINE 5K/10K Sunday, February 14 @8:30a 3835 Johns Creek Pkwy Johns Creek CASA SUPERHERO 5K RUN/ WALK Sat, February 20 @8:30a Academy Sports 320 Peachtree Pkwy Cumming

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Fit Events KUPCAKES AND KANDY YUMMIEST 5K Saturday, February 20th @8:00a 4973 West Price Road Suwanee

YOGA/FITNESS Stay tuned! Check our website and social media channels for updated information on pop-up classes and events.

AVALON ON ICE Open through January18 Avalon, Alpharetta HALCYON FORSYTH CORNHOLE LEAGUE Wednesdays @6:45 starting January 6 Halcyon, Alpharetta

SUWANEE HALF MARATHON & OLD TOWN 5K COMMUNITY EVENTS Sunday, February 21 @7:30a 330 Town Center Ave FARMERS MARKETS BRING ONE FOR THE Suwanee & FOOD TRUCKS CHIPPER CHRISTMAS TREE CHASING AWAY WINTER 5K RECYLCING EVENT SUWANEE WINTER Saturday, February 27 @8:45a Saturday, January 9 @9:00a FARMERS MARKET 5950 State Bridge Rd Lumpkin County High Twice monthly Johns Creek School through April 2001 Indian Dr, Dahlonega 9:00 – 11:00a Suwanee Town Center DASH AWAY 5K Suwanee Monday, March 1 @8:30a 890 Cobb Place Blvd, NW Ozone Billiards, Kennesaw RUN YOUR TAILS OFF 5K Saturday, March 7 @8:30a 5039 W Broad Street Sugar Hill GLOW FOR HOPE 5K Saturday, March 7 @7:00p Etowah River Park 600 Brown Industrial Pkwy Canton

***ALL EVENTS SUBJECT TO CHANGE IN ACCORDANCE WITH CDC, STATE AND LOCAL GOVERNMENT COVID-19 GUIDELINES. PLEASE ADHERE TO THESE GUIDELINES AND PRACTICE PROPER SOCIAL DISTANCING.***

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ORDER UP! 3 Reasons to Get Organized New Year, New You? If you’re anything like most individuals, being a better version of oneself is top of our New Year’s resolution list. Whether it is eating healthier, working out more frequently, or getting our homes and lives organized, we all have something we are looking to start fresh or improve. And just as staying physically healthy is important to most, being mentally healthy is just as or more important to us as individuals.

Removing toxic relationships, getting more rest and creating time for self-care top the list, and so should the organization and order in our homes.

Purge and Personalize Besides work, our homes are the one place where we find ourselves consistently and on a daily basis. We surround ourselves with items that bring us joy and personalize our spaces.

But chaos and disorganization can turn our peaceful homes into an anxiety-creating, uneasy space in which to be. When our spaces lack the structure and order our brains crave, it leads us to an unproductive, avoidance, depressive and anxious stage, not to mention the brain strain from dealing with the visual chaos.

flowing through the day without the mental disruption caused by disorganization.

Stress-Free Environment Most of us discount just how much a cluttered environment causes us stress.

Think about your last vacation at the beach. Ask yourself why the view had such a calming sensation. The answer is the uniformity of the view. And this is the exact feeling that an organized home and life has on an individual. Complete inner peace.

So what are you waiting for? Make organizing a top priority in your life for a successful, peaceful and more organized New Year!

Contributed by: Nialya Suarez/Founder Organized Simplicity www.organizedsimplicity.com hello@organizedsimplicity.com 678-939-2498

Order Up When we have order and systems in place within our homes and lives we allow the everyday tasks to be easier to accomplish.

From getting ready to start our day, to getting ourselves (and even our children) out of the door in the morning, to preparing meals after a long day, organization assists us in seamlessly

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A New Kind of Resolution What if, instead of making all the same resolutions in the New Year, you change it up and vow to take better care of your gut and micro-biome?

What could that do for your health?

A LOT! You may experience better energy levels, feel less bloated, see a reduction in inflammation and joint pain, spend less time sick, see skin rashes disappear, and experience fewer sugar and alcohol cravings. Imagine that instead of following a restrictive low-calorie detox diet to lose weight, you naturally lost those excess pounds over time without effort. When you start focusing on improving gut health, the myriad of benefits will make it well worth the effort.

5 TIPS FOR YOUR GUT RESOLUTION 1. EAT LOTS OF PLANTS

Plant foods are a great source of soluble and insoluble fibers which our gut bacteria need to thrive and are also critical for proper elimination and detoxification.

2. GO FOR CRUCIFEROUS VEGGIES

Vegetables like cauliflower, broccoli, and cabbage contain glucosinolates, which get broken down by our microbes, producing metabolic byproducts that reduce inflammation and risk of colon, liver and stomach cancers.

3. TAKE PROBIOTICS

naturally containing probiotics such as yogurt, kefir, Sauerkraut, and kombucha help support a healthy gut microbiome.

4. DRINK BONE BROTH & GOLDEN LATTES

Bone broth, made from healthy animal bones, heals the gut lining with its rich collagen and gelatin content.

Golden lattes are made with turmeric, a super spice that fights inflammation in the gut and throughout the body.

5. MANAGE STRESS & SLEEP Both high stress and poor sleep habits have been linked to negative outcomes for gut flora. Address stress levels regularly and sleep at least 7 hours per night.

In this New Year, take care of your gut!

Start out by implementing one of these suggestions and over time, make them all part of your wellness routine.

Probiotics are beneficial bacteria that we want populating our gut.

Probiotic supplements and foods

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Contributed by: Allison van Camp Holistic Nutritionist Back To Balance Wellness Center yournutritionunlocked.com 17

Healthy Smile, Healthy YOU TROUBLE SLEEPING?

HOW DENTISTS ARE TREATING SLEEP APNEA WHAT IS SLEEP APNEA?

Sleep apnea is a common sleeping disorder that’s characterized by frequent interruptions in breathing while you’re sleeping. These breathing disruptions limit the amount of oxygen your body receives and can cause you to feel drowsy and fatigued throughout the day. It can even lead to more serious complications, including high blood pressure, type 2 diabetes, and heart problems. People of all ages can develop this sleeping disorder, although it’s more common in people over the age of 40.

The following list describes the most common symptoms of sleep apnea: Loud snoring Choking or gasping for air while sleeping Brief pauses in breathing during sleep Waking up with a headache Daytime sleepiness Having a dry mouth or sore throat upon waking

Contributed by: Dr. Josh Levenson Imagix Dental/Town Center Dental, Suwanee www.towncenterdental-suwanee.com

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WHAT ARE MY SLEEP APNEA TREATMENT OPTIONS AND HOW CAN A DENTIST HELP?

In order to be treated for sleep apnea, you first need to be diagnosed. This involves a sleep test that can be conducted in your home or in a clinic. After your dentist receives the results of the test, they’ll establish a treatment regimen for you. Usually, sleep apnea is treated through the use of a continuous positive airway pressure, or CPAP, machine or through oral appliance therapy.

Many individuals have found relief from interruptions in breathing and excessive snoring by wearing a customized oral appliance fitted by a dentist. When you wear this device, your jaw and tongue are kept in the correct position while you’re sleeping, dramatically reducing your symptoms and improving the quality of your sleep. Small changes to your lifestyle may also help, such as sleeping on your side and losing weight.

If you’re considering treatment options for this condition, consult a local dentist that specializes in sleep apnea treatment to learn how you can sleep better and improve your overall health with an oral appliance.

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Fit Fare GRACE 17.20 JICAMA-GREEN APPLE SALAD

INGREDIENTS

DIRECTIONS

1/4 cup apple cider

Make vinaigrette: In a 01

vinegar

medium bowl, whisk

1 tablespoon honey

together vinegar, honey,

2 teaspoons lemon juice

lemon juice, mustard

1 teaspoon Dijon mustard

and chili powder.

1/4 teaspoon chili powder

Slowly add grape seed

1/2 cup grapeseed oil

oil and whisk until

Salt

mixture is emulsified.

4 Granny Smith apples

Taste for seasoning.

(about 2 pounds)

Set aside.

1/2 pound jicama Toasted sunflower seeds, to taste Golden raisins, to taste Yield: 4 cups of delicious salad.

02

Cut apples and jicama into matchstick pieces and put in a bowl.

Whisk vinaigrette and then pour over apples and jicama. Stir gently to combine. Add toasted

Thank you, Grace 17.20!

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Fit Fare - Plant Based Mexican Black Bean Corn Soup Prep-time: 20 minutes Cook Time: 40 minutes Serves 8

INGREDIENTS: 1 large onion, diced 6 cloves of garlic, minced 3 stalks of celery, diced 2 carrots, diced 5 cups of vegetable broth (homemade or low sodium) 4 15 ounce cans of black beans, low sodium (or 7 cups cooked) undrained 1 15 ounce can of whole sweet corn, drained (salt free, unsweetened) 1 14.5 ounce can of fire roasted tomatoes, diced (I use Muir Glen Organics) 4 teaspoons roasted cumin (or regular cumin) 1 to 1 1/2 teaspoon chipotle chili powder 1/2 teaspoon Herbamare or salt (to taste) Juice of 1 small lime Fresh ground pepper to taste 1/2 bunch of cilantro, chopped to garnish

DIRECTIONS: 1. In a large pot, sautĂŠ the onion, celery, carrots and garlic in 1 cup of vegetable broth over medium heat for 6-7 minutes.

Add chipotle chili powder, roasted cumin, and black pepper and cook for another minute or two. Stir in the remaining vegetable broth, 4 cups (or 2.5 cans) of beans, and sweet corn. Turn to high heat and bring to a boil.

2. Add remaining 3 cups (or 1.5 cans) of beans and crushed tomatoes to a Vitamix or blender and process until smooth. Stir into soup when boiling, reduce heat to medium, and simmer for 15 minutes until beans and vegetables are done to your desired tenderness.

3. Taste test. Add Herbamare or salt to taste and lime juice.

4. Serve in bowls and garnish with fresh chopped cilantro.

Recipe by: Veronica Grace Forks Over Knives

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