North Atlanta Fit Life - July/August 2022

LIFESTYLE • HEALTH • FITNESS

JULY/AUGUST 2022

FREE!

ALPHARETTA|DULUTH JOHNS CREEK|SUWANEE PEACHTREE CORNERS

FitLife North Atlanta

EAT THIS! RECIPE INSIDE HIKE EMERY CREEK FALLS & LOCAL EVENTS

2022.

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Tracie Morse ~Owner/Publisher

Be Heat Healthy!

WOW! Even though temperatures in June made it seem like July or August, we've only just begun.

Make sure to drink more water than you think you need, and pay attention to your body, especially when running, working out or just working outside on the house or the yard. Take care of those summer projects earlier in the morning or in the early evening to take advantage of lower temps.

Be heat healthy!

We are SO excited to sponsor the LIGHT UP THE CORNERS GLOW RUN, benefiting the Fowler YMCA in Peachtree Corners. Get your glow on (literally!) and join us on August 20th at the Forum.

The 2nd Annual FitLife EXPO will be here before we know it! It's never too early to secure a booth, or to make plans to attend on October 16 at Alpharetta City Center. It's going to be FUN! In our ongoing series DISCOVER GEORGIA HIKING, we explore Emery Creek Falls with Georgia Hikes. This trail, with its creek crossings and waterfall is about 2 hours away just outside of Eton. Georgia Hikes does a stellar job detailing exactly what to look for and expect in our hikes.

Turn to page 7 to learn all about the it! Be sure to post your hikes, wherever they are, and tag @northatlantafitlife and @_georgia_hikes_

We know that what we eat has an effect on how we look and feel, but did you realize how much of our diet can affect our risk of many types of cancer? Flip to page 18 to read how to eat your way to good health. We so appreciate our collab with the University of Georiga Extension and Live Healthy Gwinnett for current, relatable content for you, our FitLife family. We can't wait for you to make the FRESH FARE recipes on pages 19-20. Let us know what you think.

Visit page 10 for the BEST PLACES TO WORK OUT in North Atlanta! Summer is a great time start at a new gym to get out of the heat and work out inside. Take your pick...they're all awesome!

Refer often to the FIT EVENTS calendar! It's on our website, too, or check our Events on Facebook.

There is no shortage of things to do this summer!

Runs, free community fitness, family events, farmer's markets, and more! We're making plans to connect and be active. Hope to see you out and about!

Be sure to engage with us on social media! LIKE & FOLLOW @northatlantafitlife for more great content!

Live Well. Be Intentional. Choose HAPPY!

SUPPORT THESE LOCAL BUSINESSES ActIVate Alpharetta........................................6 Advertise in FitLife........................................21 Best Places to Work Out.............................10 Body Bar.........................................................16 Canna Wellness..............................................9 Cibo and Vino..................................................9 Eat the Frog Johns Creek............................11 First Body and Wellness..............................16 FitLife EXPO....................................................24 Hidden Values...............................................21 4

HOTWORX Johns Creek /Alpharetta...........23 HOTWORX Apharetta/N Main......................23 Live Healthy Gwinnett....................................14 Light Up the Corners GLOW Run..................2 Stretch Zone.....................................................22 Studio Figura ATL.............................................21 Structural Based Therapy...............................5 The Joint.............................................................17 Total Body Therapy............................... ...........3 Vitality Bowls.....................................................14

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Discover Georgia Hiking!

Emery Creek Falls

Now that it’s officially summer, we’re super excited to tell you about one of our absolute favorite summer hikes, Emery Creek Falls. If you’ve been in Georgia for any length of time, then you know that it can get oppressively hot around here during July & August. That’s why we consider water an absolute essential feature of a perfect summer hike, and Emery Creek Falls more than delivers! It features beautifully lush terrain, multiple creek crossings, places to swim, and a stunning waterfall! It’s a true adventure and it’s everything summer hiking dreams are made of! Read on to learn more about how to get there and what to expect from this incredible hike!

The Hike: You’ll catch the trailhead off of Old CCC Camp Road in Eton, GA. This is a dirt road and, depending on which direction you are coming from, you may be on it for a short while or for about 5 miles. A 4x4 vehicle is not required as the road is fairly well maintained so any vehicle should do just fine! There is a small parking area near the trailhead, but be aware that it can get crowded and you may have to park along the road if no spots are available.

The trailhead is clearly marked by a wooden information sign that lets you know you’re in the right spot. The trail is marked along the way with light green blazes. As we mentioned before, this hike involves a lot of creek crossings which means two things… be careful and expect to get wet! We hiked this trail in waterproof boots, but you could choose to wear water shoes or simply an old pair northatlantafitlife.com ~ info@northatlantafitlife.com

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of shoes that you don’t mind getting wet.

Crossing the creek means traversing lots of slippery rocks so make sure that you take your time, hike with others, and consider some trekking poles or a good old fashioned hiking stick to help you keep your balance while crossing! Many of the creek crossings are marked with red, yellow, or green plastic ties that have been attached to trees. Be aware that at times it can be a bit difficult to determine where to pick up the trail after crossing the creek, so we highly recommend looking for tree ties and/or green blazes to confirm you are still on the correct path.

What We Love:

Located near Chatsworth, GA (makes for a great day trip) Multiple Creek Crossings Stunning Waterfall Swimming Holes

The first creek crossing occurs very shortly after beginning the trail and it is one of the more confusing crossings of the hike. You will notice a very large boulder in the middle of the creek near Location: :CCC Camp Road the first crossing. We recommend crossing to the Eton, GA (near Chatsworth) left of the boulder as it’s slightly more shallow, coming up knee-high as opposed to waist-high if Distance: 6 Miles Total Out & Back crossing on the right side. Continue to follow the Time: 4-5 hours trail which is mostly flat for approximately 3 Difficulty: Moderate miles until you reach the gorgeous 60 foot Dog-Friendly: Yes cascading waterfall. There are plenty of large rocks to hang out on an enjoy the view and maybe some lunch (just be sure to pack up all your trash to take it out with you!) If you’ve worked up a sweat, the falls are a great place to wade into the water and cool off for a bit! To get back to your car you simply hike out exactly the same way that you came in!

This hike is a unique experience and will surely satisfy the adventurous side of you!

Stay tuned for more beautiful trails to explore. Give us a follow on Instagram at @_georgia_hikes_ or visit our website at gahikes.com for more hiking content and be sure to check out our awesome selection of Georgia Hikes t-shirts, hats, and more including some BRAND NEW designs! Be sure to tag us and @northatlantafitlife and let us know if you check out Emery Creek Falls!

See you on the trails!

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BEST PLACES TO WORK OUT Whether you are beginning your fitness journey, or looking for a new challenge, this is your guide to the best places to work out in North Atlanta!

(Hours vary. Give them a call!)

BODYBAR Pilates 210 South Main Street Suite E Alpharetta 30009 678-336-0284

www.bodybarpilates.com/studios/al pharetta/

~ Learn More on Page 5 ~

HOTWORX - Alpharetta 869 N Main St Suite 205 Alpharetta 30009 470-567-9679 www.hotworx.net/studio/alpharett a-northmain

Eat the Frog Fitness Johns Creek 10945 State Bridge Rd Suite 402 Johns Creek 30022 770-743-4310 www.eatthefrogfitness.com

~ Learn More on Page 7 ~

Shred 415 5215 Windward Pkwy Alpharetta 30009 678-615-2370

www.shred415.com/locations/alph aretta

~ Learn More on Page 17 ~

RowHouse 425 Peachtree Parkway Suite 315 Cumming 30041 678-862-4804 www.therowhouse.com/location/c umming

Senergy Fitness

10595 Old Alabama Rd Conn Suite 21 Alpharetta 30022

470-282-5225

https://senergyfitness.com

30 Minute HITJohns Creek 3105 Peachtree Pkwy Suite 104 Suwanee 30024 678-771-5224

www.30minutehit.com/johnscreek

HOTWORX - Johns Creek 3005 Old Alabama Rd Johns Creek 30022 678-691-4971

www.hotworx.net/studio/johnscree k-alpharetta

~ Learn More on Page 17 ~

HOTWORX - Halcyon 1620 Oak Farm Drive Suite 400 Alpharetta 30005 770-664-4747

www.hotworx.net/studio/alpharetta -halcyon

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Delta Life Fitness 10700 State Bridge Rd Johns Creek 30022 770-767-0115 www.deltalifefitness.com

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Fit Events

July/August 2022

Light Up the Corners GLOW RUN The Forum, Peachtree Corners Photo: David Winters

RUNNING BIG PEACH ALPHARETTA FREE RUN/WALK CLUB Monday Group Run @6:30p Wednesday Group Run @6:30p 5530 Windward Pkwy Alpharetta BIG PEACH SUWANEE FREE RUN/WALK CLUB Tuesday Group Run @6:30p Thursday Group Run @6:30p 320 Town Center Ave, Suwanee DOG DAYS 5K Saturday, July 9 @8:00a Newtown Park 3150 Old Alabama Road Johns Creek HORNS EARLY BIRD 5K COLOR RUN Sunday, July 31 @8:00a Lambert High School 805 Nichols Rd, Suwanee RUN TO THE SUMMIT: 5-10-2550-100 MILER Saturday, August 2 @8:00a Location TBD BUTTON DOWN DASH Saturday, August 6 @7:45a Suwanee Town Center 330 Town Center Avenue Suwanee

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MUSTARD SEED 5K Sunday, August 7 @8:00a Kids R Kids 3835 Johns Creek Pkwy Johns Creek

LABOR DAY DONUT DASH Monday, September 5 @8:00a Halcyon 6365 Halcyon Way, Alpharetta

JAG JOG 2022 Saturday, August 13 @8:00a Seckinger High School 3655 Sardis Church Road Buford

CARE FOR COPS 5K: HONORING OUR HEROES Saturday, September 10 @8:00a Suwanee Town Center 330 Town Center Avenue Suwanee

BOSTON 2ND ANNUAL COACH CLIFF RAMOS LEGACY 5K Saturday, August 20 @8:00a North Gwinnett Church 4973 West Price Road, Suwanee

HOPE RUNS FOR RECOVERY 5K Sunday, September 11 @8:30a 140 Chastain Park Ave NW Atlanta

***LIGHT UP THE CORNERS GLOW RUN*** Saturday, August 20 @8:00p The Forum 5155 Peachtree Pkwy Peachtree Corners

YOGA/FITNESS

(More info on Page 2) EXTRA MILE 5K & Fun Run Saturday, August 27 @8:00a Suwanee Town Center Park 330 Town Center Avenue Suwanee BOUND MARATHON: ATLANTA Sunday, September 4 @ 6:30a 3838 Johns Creek Pkwy Johns Creek

FREE OUTDOOR FITNESS Sundays, Yoga @10:00a Mondays, Yoga a@6:00p Tuesdays, H.I.I.T. @9:00a Wednesdays, Barre @10:15a Thursdays, Yoga @9:30a Thursdays, Zumba @6:00p Newtown Park 3150 Old Alabama Road Johns Creek

***ALL EVENTS SUBJECT TO CHANGE IN ACCORDANCE WITH CDC, STATE AND LOCAL GOVERNMENT COVID-19 GUIDELINES. ***

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Fit Events YOGA/FITNESS (Cont) FORUM FIT - FREE Wednesdays @6:00p – 7:00p The Forum on Peachtree Pkwy 5155 Peachtree Pkwy Peachtree Corners AvalOM FREE Yoga Wednesdays @6:00-7:00p April thru October Avalon, Alpharetta FREE WORKOUTS AT THE GREEN Yoga on Tuesdays @8:00a Crossfit Thursdays @10:00a May Thru September Town Green 5140 Town Center Blvd Peachtree Corners

OFF THE GRID “RED TOP ROASTER” TRAIL RUN Saturday, July 23 @8:00a Red Top Mountain State Park Cartersville

GROOVIN’ ON THE GREEN Tuesdays, Fridays, & Saturdays @6:00p Village Green 6365 Halcyon Way, Alpharetta

EAST COBB TRIATHLON Saturday, August 6 @7:30a Mountain View Aquatics Center 2650 Gordy Pkwy, Marietta

AVALON NIGHTS LIVE Fridays April 8 – October 21 @6:00 – 8:00p The Plaza at Avalon 400 Avalon Blvd, Alpharetta

OFF THE GRID ALLATOONA CREEK PARK 8.75/3.6 MILE TRAIL RUN Saturday, August 6 @8:00a Allatoona Creek Park, Acworth “LITTLE MULBERRY PARK” 6.5/3.3 MI TRAIL RUN Saturday, September 10 @8:00a Little Mulberry Park, Dacula

COMMUNITY EVENTS ENERGY YOGA Wednesdays @11:00a INDEPENDENCE DAY March 19 – December 21 CELEBRATION Ocee Library 5090 Abbotts Bridge, Johns Creek Sunday, July 3 @6:00p Mark Burkhalter Amphitheater at YOGA MEDITATION Newtown Park Mondays @6:30p 3150 Old Alabama Road March 14 – December 19 Johns Creek Ocee Library 4TH OF JULY CELEBRATION 5090 Abbotts Bridge, Johns Creek Monday, July 4 @8:00p (Dusk) Wills Park TRIATHLON/TRAIL 11925 Wills Rd, Alpharetta RUNS/BIKING

SAWNEE MOUNTAIN 4.0/3.1 MI TRAIL RUN Saturday, July 9 @8:00a Sawnee Mountain, Cumming

ALPHARETTA FOOD TRUCK ALLEY Fourth Thursdays @5:00-9:00p April Thru October 37 Old Roswell St, Alpharetta

CHOPPED OAK TRIATLHON PUNCHLINE COMEDY NIGHT Saturday, July 16 @8:00a First Mondays @7:30-9:00p Ruby C. Fulbright Aquatic Center April Thru October 120 Paul Franklin Rd, Clarkesville Avalon, Alpharetta TRAIN FOR A TRI FRIDAYS-N-DULUTH: FOOD Sunday, July 17 @8:00a TRUCKS Veterans Memorial Park Fridays @6:00p 186 Recreation Rd, Dawsonville May Thru September Downtown Duluth

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FOOD TRUCK FRIDAY Friday, July 8 @5:30p Town Center Park 330 Town Center Ave, Suwanee MOVIES AT NEWTOWN Friday July 8 & August 12 @7:00p Newtown Park 3150 Old Alabama Road Johns Creek HOME BY DARK CONCERT SERIES Saturday, July 9, August 13, September 10 @7:30p Brooke Street Park 2 Park Plaza, Alpharetta LADIES NIGHT OUT Thursday, July 14 @5:00P Avalon Boulevard Avalon, Alpharetta BARK IN THE PARK Saturday, July 16 @11:00a Town Green 5140 Town Center Blvd Peachtree Corners MOVIES UNDER THE STARS CHRISTMAS IN JULY Saturday, July 16 The Grinch @7:00p Christmas Vacation @8:45p Town Center Park 330 Town Center Avenue Suwanee

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Fit Events COMMUNITY EVENTS (Cont) SPORTS ON THE SCREEN BRAVES Sat, July 23 & Aug 20 @7:20p Town Green 5140 Town Center Blvd Peachtree Corners SUMMER STAGE CONCERT Saturday, July 23 & Sept 10 @8:00p Duluth Town Green Duluth HALCYON’S GOT TALENT Thursday, July 28 @6:00p Village Green 6365 Halcyon Way, Alpharetta BROADWAY IN THE PARK Friday, July 29 & 30 @7:00p Town Center Park 330 Town Center Ave, Suwanee COMMUNITY HEALTH FAIR Saturday, July 30 @10:00a Bogan Park 2723 N Bogan Rd, Buford SUMMER CONCERT SERIES Sat, July 30 & Aug 27 @7:00p Town Green 5140 Town Center Blvd Peachtree Corners

ALPHARETTA ART IN THE PARK July 30-31, August 27-28 Saturdays 9:00a-4:00p Sundays 12:00p-4:00p Brooke Street Park 2 Park Plaza, Alpharetta

FARMERS MARKETS

FLICKS ON THE BRICKS Friday August 5 & Sept 2 @8:00p Duluth Town Green Duluth

MILTON FARMER’S MARKET April – October Wednesdays @3:00 – 6:00p Milton City Hall Plaza 2006 Heritage Walk, Milton

FOOD TRUCK FRIDAY Friday, August 5 @5:30p Town Center Park 330 Town Center Avenue Suwanee JOHNS CREEK SUMMER CONCERTS Fridays, Aug 6 & Sept 3 @6:00p Mark Burkhalter Amphitheater Newtown Park 3150 Old Alabama Road Johns Creek FLICKS ON THE GREEN Sat, August 6 & Sept 3 @7:00p Town Green 5140 Town Center Blvd Peachtree Corners AUGUST CONCERT Saturday, August 13 @6:00p Town Center Park 330 Town Center Ave, Suwanee

SUNDAY, OCTOBER 16 12-5 ALPHARETTA CITY CENTER northatlantafitlife.com ~ info@northatlantafitlife.com

ALPHARETTA FARMER’S MARKET April 3 - November 26 Saturdays @8:30a - 12:00p Alpharetta City Center

FARMERS & ARTISAN MARKET Second Sunday Each Month May 8 & June 11 @2:00p Duluth Town Green 3167 Main St, Duluth HALCYON FARMERS MARKET Tuesdays @4:00-7:00p 6365 Halcyon Way, Alpharetta SUWANEE FARMERS MARKET Saturdays @8:00a-12:00p May Thru September Town Center Park 330 Town Center Ave, Suwanee TRADE Saturday, July 9 @11:00a Saturday, August 13 @11:00a Saturday, September 10 @11:00a The Forum 5155 Peachtree Pkwy Peachtree Corners

Now taking VENDOR applications NORTHATLANTAFITLIFE.COM

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4 Tips to Eat Your Way to Good Health!

By: Ines Beltran, Family & Consumer Sciences Agent University of Georgia Gwinnett Extension

WHAT IF you KNEW how to reduce the risk of getting cancer? Would you do it? The American Cancer Society recommends 4 guidelines that can help you live a healthier lifestyle and reduce your risk of getting cancer. You can do it!

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Healthy weight vs Skinny (NOT the same!)

Healthy doesn't mean skinny, but achieving a healthy weight may mean losing a few pounds or maintaining current body weight. Recent cancer research says that being overweight or obese increases the risk for 13 different types of cancer. Additionally, 14-20% of deaths from cancer are associated with weight.

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Eat a plate of plants!

The ACS recommends a plant-based diet. A plant-based diet simply means filling your plate with lots of food that comes from plants like fruits, vegetables, and whole grains at each meal, and sometimes choosing plantbased proteins. MyPlate is a good model of this concept.

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Limit alcohol. (Limit, not eliminate!)

www.MyPlate.gov

For some, the most daunting of the tips is this one. Limiting alcohol plays a big role in preventing cancer. Alcohol is associated with risk for 6 cancers, and even drinking a small amount daily increases breast cancer risk in women. All types of alcohol seem to have the same effect on cancer risk. It is recommended for women to have no more than 1 serving per day of alcohol and for men to have no more than 2 servings per day. One serving of alcohol equals 12 oz. of beer, 5 oz. of wine, and 1 ½ oz. of distilled liquor.

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Choose to be active.

Be active as often as possible. Remember to SIT less and MOVE more! Choose outdoor or indoor activity, on your own or with a group, at home or in a gym. Besides helping a person achieve a healthy weight, physical activity itself is important for cancer prevention. In fact, risk for 13 cancers may be reduced by physical activity alone. Any activity is good, but getting active more often and working harder when we do get active seems to protect us more.

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Fresh Fare

Sponsored by: UGA Extention

Use fresh or frozen spinach and red peppers, or try adding your own colorful vegetables, or protein in this dish.

Colorful Quesadillas

Serves: 4

Ingredients: 8 ounces cream cheese, fat-free 1/4 teaspoon garlic powder 8 flour tortillas (6" across) 1 cup sweet red pepper (chopped)

1 cup low-fat cheese (shredded) 2 cups spinach leaves (fresh, or 9 oz. frozen, thawed and squeezed dry)

Directions: 1. In a small bowl, mix the cream cheese and garlic powder.

2. Spread about 2 tablespoons of the cheese mixture on each tortilla.

3. Sprinkle about 2 tablespoons bell pepper and 2 tablespoons cheese on one half of each tortilla.

4. Add spinach: 1/4 cup if using fresh leaves OR 2 Tablespoons if using frozen. Fold tortillas in half.

5. Heat a large skillet over medium heat until hot. Put 2 folded tortillas in skillet and heat for 1-2 minutes on each side or until golden brown.

6. Remove quesadillas from skillet, place on platter and cover with foil to keep warm while cooking the remainder.

7. Cut each quesadilla into 4 wedges. Serve warm. northatlantafitlife.com ~ info@northatlantafitlife.com

Nutrition Information

Serving Size: 4 wedges or 1 quesadilla

Total Calories: Total Fat: Saturated Fat: Cholesterol: Sodium: Carbohydrates: Dietary Fiber: Total Sugars: Added Sugars: Protein: Vitamin D: Calcium Iron Potassium:

156 4g 1g 6 mg 483 mg 19 mg 1g 3g 0g 11 g 0 mcg 206 mg 1 mg 217 mg

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Fresh Fare Quinoa is combined in this recipe with black beans, savory vegetables, and spices for a cold salad that is light and refreshing. This salad is high in protein and can be served as a main or side dish.

Prep time: 10 minutes Cook Time: 25 minutes

Quinoa and Black Bean Salad

Serves: 6

Ingredients: 1/2 cup quinoa (dry) 1 1/2 cups water 1 1/2 tablespoons olive oil 3 teaspoons lime juice 1/4 teaspoon cumin 1/4 teaspoon coriander (ground, dried cilantro seeds) 2 tablespoons cilantro (chopped)

2 scallions (medium, minced) 1 can black beans (15.5 ounce can, rinsed and drained) 2 cups tomato (chopped) 1 red bell pepper (medium, chopped) 1 green bell pepper (medium, chopped) 2 green chiles (minced, to taste) Black pepper (to taste)

Directions: 1. Rinse the quinoa in cold water. Boil water in a saucepan, and then add the quinoa.

2. Return to boil, and then simmer until the water is absorbed, 10 to 15 minutes.

3. Cool for 15 minutes. While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.

4. Combine chopped vegetables with the black beans in a large bowl, and set aside.

5. Once quinoa has cooled, combine all ingredients and mix well. Cover and refrigerate until ready to serve.

Nutrition Information Serving Size: 1 Cup

Total Calories: Total Fat: Saturated Fat: Cholesterol: Sodium: Carbohydrates: Dietary Fiber: Total Sugars: Added Sugars: Protein:

199 5g 1g 0 mg 154 mg 32 mg 9g 4g 0g 9g

Enjoy!

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