To Your Good Health 2024

‘24 TO YOUR

GOOD HEALTH The annual health & wellness section to help you start 2024 out on the right foot.

A special supplement to The Alexander City Outlook, The Wetumpka Herald, The Dadeville Record & The Tallassee Tribune

JANUARY 17-18, 2024

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TO YOUR GOOD HEALTH 2024

JANUARY 17-18, 2024

THREE CHEERS FOR GOOD HEALTH

TPI is dedicated to bringing strong health plans Being healthy isn’t just about working out and eating right.

LIZI Of course those are two big parts of it, but there’s a lot more that goes into GWIN having a healthy lifestyle. There are so Managingg many options these days — between Nutrition shops popping up with Editor “healthy” beverages and CBD stores giving us new options for medications, there is a lot to know.

That’s where we come in.

Our annual To Your Good Health section is all about healthy resolutions and getting your mind, body and soul right in the new year. This year, we decided to take it up a notch and really get into some of the new choices out there.

You’ll learn about different types of gyms across the tri-county area and what those gyms are really focused on. Some people are looking for a crossfit workout while others are looking for beginners’ classes and others still want a traditional treadmill. Fortunately,

there are options for everyone. Check out that story on Page 14.

Flip over to Page XX to learn more about health supplements and what some of those GNC-type stores can bring to your diet.

CBD is also a hot topic these days as medical marijuana continues to be on the legislation’s mind. According to the law, customers still cannot have a leafy green substance but there are some health benefits. Yoga is also an option and you can find more info on Page 10.

If you’re one of those people that loves to be outdoors, you need to check out Hike 24 in 2024 on Page 8. Wind Creek State Park, amongst all Alabama State Parks, is challenging residents to hike 24 times this year, and the park has great options for those who aren’t necessarily into hiking too.

Grief is something that needs to be tackled in 2024. After a year of some horrible things around Tallapoosa, Elmore and Coosa counties, there are still

certainly some lingering issues.

There are also plenty of diet tips on Page 15.

One of the most important parts of setting a New Year’s Resolution is being able to track your progress.

Not only do you want to set a big goal for the whole year, but you also want to set small, attainable goals along the way. That’ll make you feel good about your progress and also keep you on track to finish out your major goal. Check out Page 15 for more information about health and fitness apps. Our staff lets you in on some of our favorites.

There’s a lot to unpack in our To Your Good Health section, and this is just a small piece of it. Make sure to keep these pages all year long and refer back to them when you are struggling to keep chasing your goals.

Lizi Arbogast is the managing editor of Tallapoosa Publishers Inc. She can be reached via email at lizi. gwin@alexcityoutlook.com or via phone at 434-9629420.

Empowering young minds Children’s new year’s resolutions lead to future success

By MELODY RATHEL Multimedia Reporter

“My recommendation to parents would be to set As every new year rolls around, many people seek various ways in which they three goals at the can better themselves. Many New Year’s resolutions include becoming more beginning of the year with active, eating a better diet or just implementing more practices that improve your children. Make sure overall wellness. these goals are realistc and Planning and executing new habits each year can lead to improving health and wellness. While creating a more bal- achievable.” anced routine can be very beneficial to adults, creating goals with the intention to better oneself can make a positive impact on children as well.

Learning how to set goals at a young age can perpetuate a cycle of future goal-setting to help children throughout their lives.

According to Psychology Today, children who set goals for themselves are more likely to find creative and strategic ways to achieve their goals. Those who practice goal-setting at a young age are more likely to become more resourceful and independent, as well as gain a sense of confidence upon achieving their goals.

Amidst the start of the new year, children have the opportunity to set goals to work towards throughout the year.

Dr. Chante Ruffin, founder of Heritage Pediatrics, provided some insight into the benefits of setting goals for children, as well as some ideas for some New Year’s resolutions for kids to

— Dr. Chante Ruffin Heritage Pediatrics set this year.

“My recommendation to parents would be to set three goals at the beginning of the year with your children,” Ruffin said. “Make sure these goals are realistic and achievable.”

Ruffin recommended a goal in each of these areas: academic, health and fitness and a personal goal.

For academic goals, children should create goals that are specific to their age and their school level. One example Ruffin provided is to improve a child’s reading levels.

“Set a personal reading goal based on age-appropriate levels,” Ruffin said. “If you have an elementary-aged child, set an Accelerated Reading (AR) goal. Or if your child is like mine and doesn’t like See KIDS • Page 6

Submitted / Tallapoosa Publishers Inc.

Youngsters from Heritage Pediatrics have their sights set high for 2024. Dr. Chante Ruffin encourages all kids to set attainable new year’s resolutions.

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TO YOUR GOOD HEALTH 2024

JANUARY 17-18, 2024

The sports season comes in phases

By HENRY ZIMMER Sports Editor, Tallapoosa County

A sporting season can be broken down into four parts: the preseason, the season, the immediate post season and offseason.

While the glory for athletes largely comes while the games are being played during the season, the other three facets of the year are equally as important. Without proper training during those times, an athlete may never be able to make it to the championship game.

Brock Hodson is trying to help athletes at Horseshoe Bend reach those championship moments through proper stretching and training techniques.

Hodson, a certified athletic trainer through Russell Medical, wants his athletes to focus on their flexibility as much as they can. By being flexible, those athletes can be prepared for the modern sporting age.

“We have gotten away from bigger, faster, stronger types of workouts and into speed and explosion to be a better athlete,” Hodson said. “Speed and flexibility go hand in hand. The more flexible you are, the faster you can get.

Speed is king right now in all sports. Speed and explosion are key.”

But how does one get flexible?

In order to build up flexibility, you have to work your muscles backwards. By touching your toes, you can help stretch your hamstrings.

Bringing your heels up to your butt helps strengthen your quad muscles.

“You want to do the opposite of what the muscle does, anything to elongate your muscles to stretch them,” Hodson said.

Long gone are the days of bench pressing every day or squatting to exhaustion. Now, making sure your body is as lean and explosive as possible is the driving factor for sporting success.

“High repetition and low weight helps that fast twitch,” Hodson said. “Instead of getting under a squat bar, do box jumps. Lunge jumps and single leg hops will help that explosion as opposed to getting under that bar and squatting 100 times.”

Submitted / Tallapoosa Publishers Inc.

ABOVE: Stretching can help not only prevent injury, but eliminate things such as back pain. BELOW: An exercise like box jumps can be a beneficial way to keep flexibile.

The everyday person can even stay healthy by maintaining their flexibility. Hodson pointed to back pain coming straight from hamstring tightness, which is preventable with the right work.

“Working on flexibility is a big thing as people start to age because that is where lower back pain comes from, hip pain and knee pain,” Hodson said. “It all comes from the pelvis and hips and tight hamstrings. Working on those two things can really help that everyday person.”

Before a season, Hodson works with his athletes on workouts to help garner explosive, fast twitch performance.

During the season, it is all about balancing between keeping the repetition up while also not wearing yourself down.

“In season is more of trying to maintain,” Hodson said.

“You don’t want to fatigue your body too much for competition. If you are fatigued you are at a higher risk of injury.”

During a postseason run, or directly following a season,

Hodson recommends taking a break from your general routine and hitting a pool or doing rhythmic workouts.

“Take a week and do some light aerobics,” Hodson said.

“Let your body get over those injuries and hurts to let your body heal so you can get into those offseason workouts and push your body harder.”

No one technique will prevent an injury. Even the best and most physically fit can still suffer a trauma. Tom Brady still can tear his ACL and Kobe Bryant can still tear an Achilles.

Some injuries are preventable however. With the proper techniques and schedule, an athlete can put themselves in a position to stay on the field or court longer and compete to win a championship.

“You can only prevent so much,” Hodson said. “Injuries are inevitable. The more you stretch though, the less likely you are to have strains and problems. But injuries will happen, that is part of sports.

You can do things to help try and prevent it.”

JANUARY 17-18, 2024

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TO YOUR GOOD HEALTH 2024

Professional Building, Suite 116 3368 Hwy. 280, Alexander City, AL 35010 256.397.7723 | russellcares.com

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JANUARY 17-18, 2024

TO YOUR GOOD HEALTH 2024

Eye health is a team effort CLIFF WILLIAMS News Editorr Taking care of eyes can be difficult and sometimes embarrassing.

Many go their entire lifetime and never see an ophthalmologist, optometrist or optician.

If you don’t know the difference between the three, you likely haven’t had any real issues with your eyes. I’m at the opposite end of the spectrum. I’ve dealt with each, and even sub-specialists.

My journey into eye health started a few decades ago. I was a second grader when my teacher noticed I couldn’t see the chalkboard. She soon moved me up to the front of the class. While I could see better, it still wasn’t great.

Looking back at it, that was the beginning of the team that is responsible for my eyecare.

I might have gone a few more years before getting glasses had it not been for Ms. Lily Land noticing I didn’t see well.

I visited with an ophthalmologist a few weeks later. It is the only eye specialist that is a medical doctor. I ended up with glasses. I have worn them now for more than four decades.

Had it not been for Ms. Land I might not have gotten the lessons in the classroom I needed because I couldn’t see, and was too ashamed to say.

The visits with ophthalmologists continued every couple

File / Tallapoosa Publishers

For children who want to make New Year’s resolutions, increasing physical activity is one recommendation from Dr. Chante Ruffin. She said setting achievable goals can set children up for success in the future.

File / Tallapoosa Publishers Inc.

It takes a team to keep up with the various issues that can aries in eyes.

years until five years ago, suddenly, my eyesight changed.

I was seeing everything through a reddish brown lens.

It was as if everything was behind a water fountain. My ophthalmologist worked me in on short notice.

He couldn’t see the back of eye well enough because what he determined to be blood was in the way. He sent me to an even more specialized ophthalmologist for retinas.

I got to the waiting room of the retina specialist and noticed something right away — I was 20 years younger than anyone else waiting.

The specialist not only

worked with retinal tears but macular degeneration.

Luckily for me, I only had vitriol separation, but had to wait a few weeks for the confirmation.

It was likely caused by stress.

The bleeding caused the issue of floaters. They didn’t clear and the decision to replace the jelly in my eye was made. Lasers were used to reinforce the retinal attachment. The procedures produced cataracts.

I was happy with the plan. It meant maybe I would eventually get lenses implanted when the cataracts were removed.

That journey is now on pause.

My eye care team is helping through other issues now.

My vision is changing. It is going back and forth.

The early stages of glaucoma have come up. There are more floaters.

The issues cause me to step away from the screen or camera from time to time.

Sometimes what I see clearly isn’t so clear to others.

I’m not as quick to act on a possible procedure at the moment.

I’m seeking second and third opinions.

In the process I have learned

Kids AR tests, set a goal to read 10 minutes each school night.”

Ruffin recommended setting health and fitness goals for children to begin implementing healthy habits in their life.

“As a family, set a goal to limit screen time during the week and do one activity per week,” Ruffin said. “Some examples are to go on a hike, play an outdoor game that will increase your heart rate or start a small family garden. You can use these vegetables to cook meals as a family.”

It is important to emphasize that these activities are to maintain health,

a lot.

I have been poked and prodded. Needles directly in the eye while awake. There is more that I can’t describe, as it is not safe for breakfast.

I have learned we can all survive without vision because our other senses will eventually take over.

It all has me a little worried though. Will I still be a photographer if something happens to my eyes?

It’s a bit selfish. But it also has many wondering if I will keep my sight long enough to see my son through major accomplishments.

My eyecare team tells me not to worry. It is a team full of eye doctors and professionals with all sorts of experience.

Losing my sight is a farfetched possibility.

They tell me I have the best prognosis because I sought treatment right away. But blindness is still a possibility, just a very remote one.

At times it seems progress is not happening fast enough for me.

While it’s frustrating, I’m confident in my team that a plan will come together.

I know everything will be alright in time following my team’s plan.

It is a plan that will let me see my son graduate, maybe marry and maybe have kids one day.

The biggest thing in my journey I have learned, I can’t do it alone.

Cliff Williams is the news editor of Tallapoosa Publishers Inc.’s Elmore County newspapers.

continued from Page 2 not to achieve a certain physical look.

“Do not draw attention to weight loss or body image,” Ruffin said.

“Just focus on being more health conscious.”

Setting a personal goal can help children become more self-aware of the things they want to improve in.

This can be anything that will help them improve over time.

“It may be a goal to try out for a sport or extracurricular activity,” Ruffin said. “Perhaps, it’s a personal goal to be more kind or be a better friend. Whatever that goal is, write it down and work toward achieving it.”

JANUARY 17-18, 2024

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TO YOUR GOOD HEALTH 2024

Good dental health helps beyond teeth

By CLIFF WILLIAMS News Editor

Submitted / Tallapoosa Publishers Inc.

Brushing teeth at least twice per day helps prevent decay. It also helps remove food and sugar that can lead to a build up bacetria in the mouth.

Many people might wonder how healthy teeth are connected to heart health and more.

Lack of proper dental health can lead to issues because of the proximity of blood vessels near the gums and teeth. The mouth is a breeding ground for bacteria. Most of it is good, but the bad bacteria can lead to issues.

“If it gets in your bloodstream it can affect your heart,” Eclectic Dental Care’s Suzanne Needham said. “There are links to other issues as well such as premature birth.”

The issues don’t start overnight. Problems arise after months or years of lack of brushing, flossing and routine dentist visits.

“Bacteria can build up,” Needham said.

“You can get gingivitis which is the beginning of periodontal disease. It is when the bacteria gets below your gum line. It can start deteriorating bones including the jawbone.

Teeth could have no decay on them, but they could drop out because of periodontal disease.”

The mouth is an entry point to a body’s digestive and respiratory tracts though some of the bacteria in the mouth can cause disease.

Needham and the Mayo Clinic said the human body has good natural defenses, and combined with good dental care including flossing and twice daily teeth brushing, will help keep the bacteria under wraps. But going without regular dentist visits and routine brushing, tooth decay and gum disease could happen.

“Flossing helps remove the food from in between your teeth that could aid in bacteria buildup,” Needham said. “Brushing alone doesn’t remove it.”

Eclectic Dental Care has been in operation for 26 years. Needham has been there for 24 years. She said sugar, but not necessarily from food, is problem No.1.

“A lot of people drink sugar,” Needham said. “It is not necessarily eating it but drinking it. It’s in sweet tea being sipped all day.

They will drink full sugar soft drinks all day long. That sugar coats your teeth. That sugar causes decay and feeds the bacteria allowing it to grow.”

The Mayo Clinic said some health issues that could arise due to lack of dental health include endocarditis, an infection of the inner lining of the heart chambers or valves; carSee TEETH • Page 11

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JANUARY 17-18, 2024

TO YOUR GOOD HEALTH 2024

It’s time to get outdoors Wind Creek sets goal to hike 24 in ’24

By HENRY ZIMMER Sports Editor, Tallapoosa County

In 2024, Alabama State Parks want Alabama residents to hike 24 times.

The state park system issued the challenge on New Year’s Day, as parks all across the state kicked off the new year with their own First Day Hike.

Alexander City’s Wind Creek State Park was no different as the park hosted hikers to enjoy the park’s expansive nature trails as a way to garner new healthy living ideals.

Park naturalist Dylan Ogle led the hike as part of his job of overseeing all things outdoors for Wind Creek. As someone who lives for being amongst the trees, Ogle thinks anyone and everyone can share in his passion in the new year.

“There is a lot to be said for just getting natural sunlight,” Ogle said. “Getting that Vitamin D from being outside is such an essential nutrient. It is just so good to get fresh air and not be cooped up.”

Ogle, like naturalists around the state, will be leading at least two hikes a month in order for people to reach the 24 hike threshold.

Wind Creek specifically has almost 30 total miles of trails, not to mention its other recreational activities. Some people may be scared or intimidated by walking a five-mile trail through the wilderness, but that is where a park naturalist steps in.

“If people are a little nervous about getting on a trail, the best way to help that is by just going on a hike with a naturalist,” Ogle said. “It never hurts to have a guide. I’ve been guided through plenty of things in my life that I didn’t know at first. We are always happy to help people out.”

Weather can impact the perception of getting outside, especially in the winter months.

Mornings and evenings in January and February may be brisk, but when the sun is at its peak in the afternoon, taking the time to get fresh air can be

a rewarding experience.

“Every season has its advantages and disadvantages,” Ogle said. “In January, it is understandable that a lot of people don’t want to get out. But that cold typically doesn’t last through the day so the afternoon is always a good time to get out and just enjoy being outside.”

Even getting off the land and into the water can be a worthwhile experience to improve overall health in 2024.

Wind Creek has its beach landings and docks for boaters and swimmers alike to enjoy in one of Alabama’s best preserved lakes. A lakebed may feel slimy at times, but it always beats staying inside.

There are 21 state parks across Alabama with over 45,000 acres of land and water for those to enjoy.

Whether you spend a day or 24 days in a park, the time will not be wasted. You don’t even have to end up at Wind Creek or a cavern or on the lake to enjoy the outdoors. Even just

Submitted / Tallapoosa Publishers Inc.

TOP: Hiking a trail, like those at Wind Creek is an excellent way to stay active in the new year. ABOVE: Getting outdoors, for even just minutes a day, can have lasting impacts on your overall health.

taking a few steps outside can change a whole day, and maybe even a year.

“Go walk your dog,” Ogle

said. “Take a walk around. Go to a trail you know or go out to one of the state parks. It can’t hurt.”

JANUARY 17-18, 2024

TO YOUR GOOD HEALTH 2024

SHOW YOUR HEART SOME LOVE WITH A WINTERTIME CHECKUP Wintertime in the South is mild compared to other parts of the country, but we still tend to be less active and spend more time indoors.

Show your heart some love this winter by getting it checked out at the UAB Heart & Vascular Clinic at Russell Medical.

Kevin Sublett, MD, is board-certified in cardiovascular care and offers the latest in prevention, testing, and treatment for keeping your heart healthy.

Our clinic is backed by the knowledge and expertise of UAB Medicine, including: • Advanced ultrasound testing • Nuclear medicine imaging in fully accredited labs • Management of cardiac rhythm disorders • Interventional cardiology care Our expanded clinical team is ready to serve you.

Schedule a visit today by calling 256-234-2644.

HEART & VASCULAR CLINIC AT RUSSELL MEDICAL 3368 Highway 280, Suite 130 • Alexander City, AL 35010 (256) 234-2644 • uabmedicine.org/HeartRussell

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TO YOUR GOOD HEALTH 2024

Yoga in everyday life

By ABIGAIL MURPHY Multimedia Reporter

From taking a breath to intentional movement, yoga can be used throughout daily life.

Yoga teacher Abby Brown Glass with A Lotus Connection’s said breathwork is the foundation of life. In fact, the Sanskrit word for breathwork is pranayama, with prana translating to lifeforce.

Breath “Breath is energy and that’s what we bring in and push out,” she said. “It is so critical.

It is the single most important thing that we can do for ourselves. It’s the first thing we do when we come into this world and is the last thing we do when we leave. So, it’s important to be in touch and be intentional with the breath.”

This can be done in little ways such as breathing in for three counts and exhaling for three counts while going up the stairs, taking the time to connect with your breath while waiting in a long checkout line or even practicing breathwork while doing a hobby.

Breathing may seem like a simple thing, it’s automatic in a way. However, most people don’t take full breaths throughout the day. Rather people tend to tense up, or feel stress, causing them to shorten their breath.

It is the intentionality with breath that is a key point in yoga.

Asana Although what most people know yoga for is the poses, or asana in Sanskrit. Glass said asana is a great way to stretch, but it also creates awareness in the body while still focusing on breathwork.

There are a couple of poses that can be good in the morning time. One is the extended mountain pose, or Urdhva Hastasana.

“You’re getting a full body stretch from your feet being grounded into your mat to you reaching all the way up through your fingertips,” Glass said. “That is creating full length through your body, and that opens up your lungs, opens up all the channels in your body.”

Another good one for the morning is the child pose, Balasana. People can also make this pose more energetic by stretching their fingertips toward the top of the mat. It

helps stretch out the spine, open up the hips and still allows for full breaths.

Virabhadrasana, warrior pose one, is similar to a lunge and it allows people to also incorporate side bends. Glass said it’s best to hold this pose for several rounds of breath and it does need to be done on both sides.

To wind down the day, a good option is a reclining spinal twist, Supta Matsyendrasana. This pose is best to hold for at least 10 breaths and also needs to be done on both sides. It essentially allows for a full body twist.

“When I teach classes, I sometimes refer to it as the dish towel effect,” Glass said.

“You’re wringing everything out of the dish towel so you can think of washing any of the toxicity from the day — whether it be mental stress or emotional stress.”

Another restorative pose is legs-up-the-wall pose, Viparita Karani, which draws the blood from your feet back toward your heart. Glass said after being on your feet all day, from sitting to walking, this is a great way to gently rejuvenate the body.

One pose that is good for both morning and evening is savasana, corpse pose. Glass said there is a rebalancing element to this pose with the left and right hemisphere uniting as the body lays flat on the ground. This pose also leads itself into meditation.

Meditation While for some meditation can be difficult because of its stillness, there are other forms of meditation that incorporate movement. Glass said walking meditation asks people to slow down and notice the left and the right side of the body as you step.

Through walking meditation, people may focus on the weight of the foot with each step or the feeling of each part of the foot as it comes in contact with the ground.

Walking meditation can also lead to earthing. Earthing is similar to walking meditation but with an emphasis on connecting to the earth as well as the body. For earthing it does require people to walk barefoot in order to be in contact with the ground.

Glass said these forms of meditation are also about becoming aware of your

Graphic by Abigail Murphy / Tallapoosa Publishers Inc.

A few yoga poses that can be helpful for beginning your day and winding down from it.

actions and internal actions.

It can be used for other areas of life like mindful eating.

Mindful eating is being aware of not only taste, but also smell, the way the body reacts to the food and bringing the food to the body.

Through these intentional moments of awareness in our bodies and minds, Glass said

we can also form a layer of self-acceptance and self-love into our day. Meditation is a practice of leaving judgment behind and replacing it with awareness.

“When we embrace who we really are, and we’re recognizing our own strengths, and our own weaknesses, and we still accept ourselves just as we

are; we can find unconditional love,” Glass said. “When we establish it in ourselves, we can be ready to love elsewhere.”

The practices of yoga not only aid our well-being, but also is a way to pay it forward to our loved ones and community. After all, yoga means to yoke — to connect.

JANUARY 17-18, 2024

Teeth

continued from Page 7

diovascular disease; pregnancy and birth complications; and respiratory diseases such as pneumonia.

Toothbrushes are the most common tool used to clean teeth. They should be replaced every couple months. Flossing daily helps remove bacteria and plaque between teeth and should be followed with a mouth rinse. Regular dental visits

TO YOUR GOOD HEALTH 2024

can alert the patient of other issues.

Needham said taking care of teeth does cost a little. Not taking care of teeth costs even more. In the end, the costs are worth it, not only in looks but in overall health and self esteem.

“Not taking care of teeth leads to a lot of regret,” Needham said. “Sometimes it costs a lot if you let it go on too long. I have never known anyone regretting saving their teeth. I know a lot of people who regret not saving them.”

We’re All Ears!

Do you have a great story idea, a grievance, photo submission or something else?

Give us a call, we are here to listen. 256-234-4281

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JANUARY 17-18, 2024

Health supplements can help with exercising

By DALTON MIDDLETON Sports Editor, Elmore County

Exercise is at the top of a lot of New Year’s Resolutions lists, but working out and exercising can take a lot of energy out of a person.

To help with that, more and more people are taking health supplements such as pre-workouts, protein powders or even nutrient pills.

Those products can help people have increased energy, better focus or even help build up muscles after working out.

That’s extremely important for Blake Robertson, the founder and owner of speciFIT, the first Brick and Mortar Health and Nutrition store in Alexander City.

“As far as specific nutrition, there is a place and rhyme and reason for each person with specific health supplements,” Robertson said. “There is no singular way that works for everyone, but there are tons of benefits from the supplements.”

Robertson not only serves as

the owner of speciFIT, but he is also a personal trainer who helps direct people who are wanting to take health supplements in the right direction.

Whether that is protein powders that help burn fat, or they want increased energy by taking scoops of pre-workout before they exercise, he has a plan for everyone.

“When I get asked what someone should take, I base it purely off what they’re doing, what they have tried doing and what they’re looking to do,” Robertson said. “It’s a 1-2-3 process. I want to set up people on a program that will help them achieve the life they want.”

With that comes a large variety of brands and supplements that are in Robertson’s store in Alex City.

Lined across the walls in speciFIT are a wide variety of supplements and brands.

He has pre-workout, proteins and amino acids to help with recovery, vitamins and herbs, See SUPPLEMENTS • Page 13 Health supplements can add a lot to a dietary and workout journey.

Submitted / Tallapoosa Publishers Inc.

JANUARY 17-18, 2024

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TO YOUR GOOD HEALTH 2024

Consistent nutrition throughout year boosts overall health

By MELODY RATHEL Multimedia Reporter

One of the most common New Year’s resolutions is to eat healthier. According to Statista, it is actually the third most common New Year’s resolution for 2024 in the United States.

This resolution, however, can be one of the most difficult to consistently maintain.

Christine Callaham, a certified personal trainer, gave insight on how to remain strong when committing to better nutrition in the New Year.

“Make reasonable, sustainable swaps,” Callaham said. “For example, if you’re someone who drinks a lot of soda, it’s fine to keep drinking your soda, but make it diet. If you’re drinking two regular sodas a day, make at least one a diet soda. This allows you to satisfy your craving, but still make a gradual change.”

Callaham does not recommend any drastic changes. If one chooses to completely restrict a certain food out of their diet, they will end up craving it again after a certain amount of time. This can lead to binge eating, which is worse than just making a substitution.

Once making substitutions for various foods becomes a habit, it is important to start incorporating healthier foods, and eliminating certain foods.

Studio West owner and personal trainer Michelle West talked about certain foods that may hinder one’s ability to improve their nutrition.

“To eat healthier I recommend incorporating vegetables, lean meats and fish,” West said. “Minimize bread, pasta, sugar, alcohol and stay away from fried food.”

When committing to consistently eating better, it is important to make a plan to help stay on track. Having pre-

Submitted / Tallapoosa Publishers Inc.

To improve overall nutrition in the New Year, certified personal trainers Michelle West and Christine Callaham recommend tracking food ate throughout the day.

planned meal ideas allows less room to be indecisive.

“I feel like the worst situation to be in is, come dinner time, you don’t know what to eat, so you just get fast food,” Callaham said. “Have at least an idea of what you’re eating mapped out for the day. An outline helps to eliminate any guesswork.”

Another great way to remove any decision fatigue is to meal prep beforehand. West suggests creating a meal prep plan full of nutritious food to ensure at least a couple healthy meals throughout the week.

“I recommend meal prepping one or two times a week,”

West said. “This allows you to know that you have good nutritional food on hand.”

Another habit to implement to improve overall nutrition is to begin looking at labels on various food items. Callaham recommends actively checking nutrition labels to begin learning about various ingredients.

“Start looking at labels and comparing (them) so you can start learning about foods that are nutrient-dense,” Callaham said. “Make note of what makes you feel good. Not in the moment, but an hour or two after. That’s the biggest and most important thing; if you’re eating a super clean

diet, and it doesn’t make you feel good, then it’s probably not what’s best for you.”

Another way to keep track of what sort of food works best is to keep track and be mindful of what food is being consumed.

“I recommend tracking apps like MacrosFirst or My Fitness Pal,” West said. “Starting out, it’s great to keep a journal so you can make notes of what you ate, how you exercised and other factors that affected the day.”

Those who maintain their New Year’s resolution throughout the year will see several improvements to their

Supplements fat burners and thermogenics and he has a section for women’s health.

When it comes to brands, Robertson likes to line his walls with not only what the most popular supplements are, but also the best high quality brands he can find. While he is not opposed to brands like GNC, he would rather have brands that aren’t easily found in such stores.

With that being said, Robertson and speciFIT

overall health.

“You’ll feel better, and your body will function more optimally,” Callaham said. “Your hormones balance out, your skin clears up; there are so many benefits to improving your diet.”

The best way to be as successful as possible is to make gradual and small personal changes.

“If you make 100 different changes at once and do a full 180, it’s going to be too much to keep up with,” Callaham said. “Make small changes gradually and don’t add more until you’ve nailed them down and created that habit.”

continued from Page 12 currently have brands such as Black Magic, MuscleSport, Rule1 and Frankenstein.

“We try to stock what is the most high quality and what I feel can help the most people,” Robertson said.

“What people want is forever changing, but we want to stock the brands they are using all the time.”

Despite being a salesman of the product, Robertson tries to make it clear to his clients that supplements only work as well as they themselves work.

People aren’t able to take supplements and then sit on the couch and do nothing. They are called supplements for a reason, and they can help someone out when they’re working out or being active.

“They are going to supplement what you’re doing, but they’re not going to do it for you,” Robertson said. “People need to understand that. No matter what it is, you’re going to get out of it what you put into it.

It isn’t there to do it for you.”

14

JANUARY 17-18, 2024

TO YOUR GOOD HEALTH 2024

Local gyms accommodating of all ages DALTON MIDDLETON Sports Editor, Elmore County

When it comes to going to the gym in 2024, there is something for everyone.

That’s especially the case for local gyms such as Creed Gym in Wetumpka and its two locations. No matter the age, or job, Creed Gym is accommodating of any person who steps through their doors.

Creed Gym offers a variety of exercises, classes and machines for members that range from 16-years old, the youngest the gym offers, all the way up to 91 years of age.

“We do try to be accommodating of any age that comes in,” owner Cindy Clark said.

“Our oldest member right now is 91-years old. It’s beneficial, no matter your age, to go to the gym. It gets you in the mindset of having a schedule and a goal every week of something to look forward to.

No matter what age you are, it’s a good routine habit to get into.”

Creed Gym is one of the most diverse places someone could work out. Between the two locations on HWY 231 and in Downtown Wetumpka,

Creed Gym has the machine for nearly every workout someone would want to do.

Creed Gym has boxing equipment for anyone trying to improve their cardiovascular fitness or build muscle. There’s cardio equipment at the gym, as well as turf at the HWY 231 location for anyone trying to do short sprints.

At the downtown gym, there is more “old-school” equipment such as plank and weights that are enticing to some.

“We offer a lot of different activities for different age groups,” Clark said. “Your taste is going to change with age in terms of what you’re looking for. We have some people who come to the HWY 231 location to just walk laps when it’s raining, or people come just for our classes.”

There are a few classes that Creed Gym offers, but the two main classes are Zumba and ‘POUND.’ Zumba is a fitness program that involves cardio and Latin inspired dances. If someone would rather play an instrument than dance, they can join the POUND class. In the POUND class, participants get

Submitted / Tallapoosa Publishers Inc.

TOP: Creed Gym offers a wide variety of weights and machines to accomodate persons of any age or group to work out at its gym. ABOVE: Creed Gym is open 24/7 at both the Highway 231 and downtown locations to help accommodate people at all hours of the day.

a set of drum sticks and air squat close to the ground.

As the music gets going, participants play the drum

sticks on the floor in rhythm with the music.

“Zumba is one of our biggest classes that is usually just

a class of girls,” Clark said.

“We’ve had a few guys join, but mostly women. Our other See GYMS • Page 15

JANUARY 17-18, 2024

15

TO YOUR GOOD HEALTH 2024

TPI Staff lists top health, wellness apps STAFF REPORT TPI Staff

tal wellbeing.

Map My Run Tallapoosa County sports editor Henry Zimmer selected his favorite health app as Map My Run by Under Armour.

This app tracks a workout’s route, distance and pace in real time. Zimmer said it’s a great way to track a workout easily and it also lets you see your friend’s workouts too.

8fit Managing editor Lizi Arbogast Gwin said she enjoys two health apps including 8fit Workouts and Meal Planner, as well as Apple’s Health app.

8fit has short form workouts and healthy meal recipes.

Gwin said she mostly uses 8fit for its short 5-to-20-minute workouts. Doing a full hour workout or even half hour workout can feel daunting, but these short, quick workouts can make exercise more accessible. She also uses the Apple Health app for tracking her steps.

Health Elmore county news editor Cliff Williams uses Apple’s Health app. He said he largely uses it to track his walking, or lack thereof the past couple of weeks. The Health app tracks individual steps, walking steadiness, time spent on walks and the calories burned.

Plus, its users can share their Health app data with other people. The Health app has additional categories such as respiratory, nutrition and men-

WaterMinder, MyNetDiary and Journal Business and digital publishing director Angela Mullins uses Apple’s Health app, WaterMinder, MyNetDiary and Journal. WaterMinder helps track your daily water intake, allows users to set goals and offers hydration reminders.

MyNetDiary allows users to log their food intake, adjust data according to exercise levels and gives progress projections. For more mindfulness,

There are hundreds of apps for both physical health and mental health. The TPI staff has broken down some of their favorites for healthy living.

Mullins also uses Journal, which gives users time to reflect on the day and offers prompts to help guide individuals. Meanwhile the Health app, she primarily uses to track workouts. Mullins said she also likes to use the data from these apps to give her doctor an idea of her daily lifestyle.

Insight Timer Tallapoosa county multimedia reporter Abigail Murphy said she enjoys using Insight Timer. Insight Timer is an everyday wellbeing app with guided meditations, breathwork and live yoga practices.

She mostly uses it for its timer feature where users can have background sounds while the timer is on. This allows for unguided meditation, yoga and, sometimes, study sessions.

Home Chef Regional sales manager Renee Trices uses Apple’s Health app, primarily to track her steps. She also uses Home Chef which is a meal kit service that ships right to your door with all the ingredients needed. The Home Chef app is

a convenient way to select the meals she would like to order for the week. The app also lets you set up a taste profile so Home Chef can recommend meal kits according to your preference.

Nebula Accounts manager Hidey Arrington said an app that helps her set her day with intention is Nebula. Nebula is a horoscope and astrology app that offers a natal chart, gives daily horoscopes, tracks moon phases and gives palmistry reports. Arrington said she mostly uses it for its daily horoscopes to give her a sense of how to approach people and get a read on how to approach the day ahead.

ACIS Runkeeper Magazine writer Ben Smith said his favorite health app is ACIS Runkeeper. This is another run tracking app that documents time, miles, pace and route. The app also allows users to set goals and makes things more interactive with monthly challenges people can join. Smith said he enjoys how it helps you see your progress.

Gyms continued from Page 14 big one is POUND, which is a very fun class that is like playing the air drums.

It’s kind of light hearted and fun.”

While Creed Gym is accommodating of all ages, it also prides itself on allowing anyone who works at any hours of the day to be able to work out there.

The gyms are open 24 hours a day, 7 days a week at both locations.

Clark said they have people who come in at all hours of the day, no matter if they’re a railroad worker coming in at 2 a.m. or a shift nurse who gets off at 6 a.m.

They even have the early birds who come in before church on Sundays.

“We like to be able to provide that access to everyone who wants to work out,” Clark said. “We can accommodate pretty much anyone who comes in. If they want to show up at 4 a.m. on a Saturday morning, they’re able to do that.