North Atlanta FitLife

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LIFESTYLE • HEALTH • FITNESS ALPHARETTA|DULUTH JOHNS CREEK|SUWANEE PEACHTREE CORNERS

MARCH/APRIL 2022

Please Take One

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Tracie Morse ~Owner/Publisher

All All Al ll Things Thi Th hin ing ngs gs New! New Ne ew!

We live in a fantastic climate! Atlantans have the privilege to enjoy each season, as opposed to south Louisiana where I grew up where ‘hot’ was the only season! Spring is especially enamoring here as the temperatures and our serotonin levels rise, trees and flowers bloom, days are longer, and we get the itch to be more active and outside. We get SPRING FEVER, and it’s contagious!

Welcome Spring! To celebrate spring's new beginnings, we are super excited to announce a new partnership with Georgia Hikes! We can't wait to DISCOVER GEORGIA HIKING together. There are some insanely gorgeous trails and breathtaking views right here in North Georgia that we can’t wait to explore with you!

Georgia Hikes will share their insights, detailing the views, length, difficulty, and what to expect for each mountain/trail. Bet you can’t wait to turn to Page 10 to learn all about the view on our Cover! Be sure to post your hikes, wherever they are, and tag @northatlantafitlife and @_georgia_hikes_

Ready to start a new fitness regimen? We are lucky to have so many options right in our area. But, we know it can be overwhelming to choose. We invite you to visit Page 16 for the BEST PLACES TO WORK OUT in North Atlanta!

Thanks to Eat the Frog Fitness, Johns Creek, for sharing how to ease back into our fitness activities so we can be healthier and more fit for spring. Flip to Page 6 for this great FIT TIP. FIT BEYOND 55, on Page 14 reveals some ways mature adults can take in all that spring has to offer. Thank you, 55 Fitness!

Refer often to the FIT EVENTS calendar! It's full of spring runs, free community events, farmer's market info, 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!

SUPPORT THESE LOCAL BUSINESSES 55 Fitness.........................................................9 ActIVate Alpharetta........................................2 Body Bar.........................................................20 Canna Wellness..............................................5 Cibo and Vino................................................11 Eat the Frog Johns Creek..............................7 First Body and Wellness...............................5 Hidden Values...............................................19 4

HOTWORX Johns Creek & Apharetta........17 Stretch Zone......................................................3 Structural Based Therapy...............................8 The Joint............................................................23 Total Body Therapy........................................24 Vitality Bowls....................................................11 WORKOUT Guide...........................................16

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FitTIP

Sponsored by Eat The Frog Fitness, Johns Creek

Springing Sprin i gi in gin ing to Life Lif ife if fe Again!

Aga Ag gai ain in!

By: Justin “Coach JAWS” Wells ACE C.P.T., Head Coach & Fitness Director Eat the Frog Fitness Johns Creek

As we emerge from another strange and weird COVID winter, it is only natural to feel the strange allure of Springtime, as we find our own subconscious desires and preferences echoing nature’s seasonal renewal, rebirth, and regrowth. While we are all itching for warmer weather, sunny patios, and longer days, we must be mindful of how both our bodies AND minds handle the transition to increased activity and interactions.

Here are just a few pointers to keep in mind for the 2022 variant of Spring Fever:

Easy does it.

After a couple of months of lowered activity (or entire lack thereof), don’t rush back into your old fitness or physical activity routine if you have been taking the winter off. Ease back, and slowly build on both the intensity of your workouts and the frequency with which you are doing it.

While your mind may remember how to crush an intense training session, the muscles and joints in your body don’t have that kind of memory. Stretch, hydrate, and stretch some more.

Vitamin D does a body good.

Get outside and get some sunshine. During the winter, modern human bodies operate under a Vitamin D deficiency for a few months for several reasons: less sunlight hours, less time spent outside, less exposed skin to absorb the sun’s rays. Besides aiding bone fortification, Vitamin D will boost mental cognition, muscle function, and boost your immune system against heart and respiratory diseases. Hmmm, sounds mighty useful these days.

Do not neglect mental health.

Do not sacrifice the self-care and mental health focus the winter affords us when transitioning to a more physical and fitness-oriented spring and summer. Studies have shown that longer days and more hours of light actually increase depression symptoms and suicide rates. So, we must stay vigilant in taking care of our mental health while we get those summer bodies ready for the beach. Be diligent about what habits you pick up and/or drop to sustain a healthy work-life balance.

Keep up the good work!

You may have worked hard to develop some new healthy habits and/or routines over the winter, so do not throw it all out the window once life explodes socially. Between kids’ sports picking up, friends wanting to catch up, or the call of the patio to catch a beautiful sunset, it can be surprisingly challenging to keep consistency with your fitness and diet. You may have to tweak and adjust as new obligations arise, but remember, you, and your health, are worth it!

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Discover Georgia Hiking!

Sawnee Mountain

Whether you’re a Georgia native or a recent transplant, you likely already know that Georgia has a lot to offer. Our state is well known for excellent shopping, dining, and entertainment. But, did you know that Georgia has a ton to offer in the way of outdoor recreation – specifically, hiking?

Georgia Hikes was created to help spread awareness regarding some of the most beautiful hikes in our state. We seek to share information and develop a sense of community around the rapidly growing hiking community in Georgia. We have a love for the outdoors and believe that getting outside and exploring all that our state has to offer is a fantastic way to connect with family, friends, and even strangers you may meet along the way!

We've partnered with North Atlanta FitLife to tell you all about some of our favorite hikes – detailing the views, length, difficulty, and what to expect! We hope that you will learn of some new places and go check them out for yourself! Georgia has so much to offer and is the perfect state for exploring and making memories.

One of our favorite hikes that is super local to North Atlanta is the Indian Seats Trail at Sawnee Mountain. Located in Cumming, Georgia, this hike is extremely convenient for many living in metro Atlanta.

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The Hike:

What We Love: ·Convenient ·Family Friendly ·Incredible Views ·Historical Value

Location: Bettis Tribble Gap Road Cumming, GA

Distance: 4 miles Round Trip Time: 2-4 hours Difficulty: Moderate Dog-Friendly: No

There are a couple of trail entrances, but we recommend that you catch the trail head at the Bettis Tribble Gap Road entrance. This location offers plenty of parking, restrooms, and even a playground for children to enjoy. As you start on your journey, you’ll be pleased to find that the trail is wide, well maintained, and clearly marked.

Follow the trail which will lead you through a dense hardwood forest. Along the way you will pass several gated gold mine entrances dating back to the 1800’s. You’ll notice the trail steepens quite a bit once you pass the gold mines. You will actually gain just over 400 feet of elevation throughout the hike! When you near the top, you will take the Indian Seats Overlook Spur which will get you to the summit. The effort of this hike is well worth it as once at the summit you will be greeted by incredible 180° views of the surrounding area and the southernmost edge of the Blue Ridge Mountains.

The summit is actually over 1,900 feet above sea level, making it one of the tallest peaks in the north metro area (even taller than Stone Mountain!.

At the top, you will also notice a small boulder field and some unique rock formations, known as the “Indian Seats” ( where the trail gets its name) . These rocks have naturally-carved depressions that resemble seats and are a great option for a photo op! You’ll also notice there is an expansive overlook at the top which offers excellent views. If you go on a clear day, you can see some well-known peaks in the distance including Springer Mountain, Blood Mountain, and Brasstown Bald. There’s plenty of room to spread out and enjoy some time at the top of the mountain, so plan to stay a while. It’s an ideal place to catch a stunning sunrise or sunset! While this hike is beautiful year-round, we particularly love hiking it on cool, clear nights in the spring, fall and winter!

This trail is truly a hidden gem right here in metro Atlanta and we absolutely recommend checking it out!

Stay tuned for more beautiful trails to explore. Follow us on Instagram at @_georgia_hikes_ or visit our website at gahikes.com for more hiking content! Be sure to tag us and North Atlanta FitLife and let us know if you check out Sawnee Mountain!

See you on the trails!

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Fit Events

January/February 2022

Fort Mountain State Park Chatsworth, GA Photo: Georgia Hikes

RUNNING BIG PEACH ALPHARETTA FREE RUN/WALK CLUB Mondays @6:30p Wednesdays @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

SUWANEE BEER FEST BEER CHASER 5K Saturday, March 5 @11:00a Town Center Park 330 Town Center Ave, Suwanee CARE FOR COPS 5K Saturday, March 12 @8:00a Suwanee Town Center 330 Town Center Ave, Suwanee

THE HACKER RUN & DOG DASH 5K NOT YOUR RUN OF THE MILL 5K Sunday, March 13 @8:30a Saturday, March 5 @8:00a Halcyon Tribble Mill Park 6365 Halcyon Way, Alpharetta 2125 Tribble Mill Parkway PI DAY PI K/5K Lawrenceville Monday, March 14 @8:00a RUNNING FOR ENERGY E.E. Robinson Park EFFICIENCY 650 Peachtree Industrial Blvd Saturday, March 5 @8:30a Sugar Hill Anderby Brewing SLAM DUNK THE MADNESS 110 Technology Pkwy, Ste 200 Monday, March 14 @12:00a Peachtree Corners Virtual Challenge STOP THE HAZING… FLY HIGH SUWANEE KIWANIS MAX 5K SHAMROCK 5K Saturday, March 5 @8:00a Saturday, March 19 @8:00a Blessed Trinity High School Suwanee Town Center 11320 Woodstock Rd, Roswell 330 Town Center Ave, Suwanee SUWANEE BEER FEST BEER SOUR PATCH 5K CHASER 5K Saturday, March 19 @8:00a Saturday, March 5 @11:00a Indio Brewing Town Center Park 5019 West Broad St, Sugar Hill 330 Town Center Ave, Suwanee 12

BLACK KNIGHTS DASH FOR THE CASTLE 5K Saturday, March 26 @8:00a Alexander Park 800 Old Snellville Highway Lawrenceville RUN 4 HOPE 5K Saturday, March 26 @8:00a Suwanee Town Center 330 Town Center Ave, Suwanee TRAIL DRIVEN 10K Saturday, April 2 @9:00a Fort Yargo State Park 210 S Broad St, Winder HAPPYFEAT HAPPY HOUR 5K Saturday, April 16 @3:00p Suwanee Town Center 330 Town Center Ave, Suwanee RACE TO CURE SARACOMA ATLANTA Saturday, April 23 @8:00a Town Center Park 330 Town Center Ave, Suwanee VIDALIA ONION RUN AND HALF MARATHON Saturday, April 23 @7:00a First Baptist Church Vidalia Parking Lot 107 E 2nd St, Vidalia ***ALL EVENTS SUBJECT TO CHANGE IN ACCORDANCE WITH CDC, STATE AND LOCAL GOVERNMENT COVID-19 GUIDELINES. ***

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Fit Events SUPER MOM 5K/10K/HALF MARATHON Saturday, May 7 @8:00a 395 E Main St NE, Buford TACOS & TEQUILA 5K Saturday, May 7 @11:00a Suwanee Town Center 330 Town Center Ave, Suwanee THE BOOK MOBILE 5K Saturday, May 7 @8:00a Instructional Support Center 437 Old Peachtree Road, NW Suwanee

YOGA/FITNESS FORUMFIT: PURE BARRE Thursday, March 24 @6:00p The Forum on Peachtree Pkwy 5155 Peachtree Pkwy Peachtree Corners

COMMUNITY EVENTS MARDI GRAS AT AVALON Tuesday, March 1 @5:00p Avalon 400 Avalon Blvd, Alpharetta

SHAMROCKIN’ FOR A CURE FAMILY BINGO (Cystic Fibrosis) Sundays starting March 6 @4:00p Saturday, March 26 @6:00-11:00p Halcyon Ameris Bank Amphitheatre 6365 Halcyon Way, Alpharetta 2200 Encore Pkwy, Alpharetta LUCK OF AVALON Friday, March 11 @5:00p Avalon 400 Avalon Blvd, Alpharetta ARTISAN ROW AT THE FORUM Saturday, March 12 @11:00a The Forum on Peachtree Pkwy 5155 Peachtree Pkwy Peachtree Corners

AvalOM FREE Yoga Wednesdays, 6:00-7:00p April thru October Avalon, Alpharetta

SHAMROCK N’ ROLL Saturday, March 12 @6:20p Hilton Atlanta Northeast 5993 Peachtree Industrial Blvd Peachtree Corners

ENERGY YOGA Wednesdays @11:00a March 19 – December 21 Ocee Library 5090 Abbotts Bridge, Johns Creek

ST. PADDY’S SHENANIGANS Thurs – Sun, March 17-20 @9:00p Cherry Street Brewpub at Halcyon 6365 Halcyon Way, Alpharetta

YOGA MEDITATION Mondays @6:30p March 14 – December 19 Ocee Library 5090 Abbotts Bridge, Johns Creek

SUWANEE AMERICAN CRAFT BEER FESTIVAL Saturday, March 19 @12:00p Town Center Park 330 Town Center Ave, Suwanee

TRAIL RUNS/BIKING

SOUTH FORSYTH SPRING CORNHOLE LEAGUE Mondays March 21-May 9 @9:00p Halcyon 6365 Halcyon Way, Alpharetta

DIRTY SPOKES 6.2/4.3 MILE TRAIL RUNNING RACE Saturday, March 5 @8:30a Charleston Park 5850 Charleston Park Rd,Cumming DIRTY SPOKES 7.5/3.8 MILE TRAIL RUNNING RACE Saturday, March 26 @8:30a Red Top Mountain State Park 50 Lodge Rd, Cartersville

3v3 BASKETBALL TOURNEY Teens, Adults, 40+ Saturday/Sunday, March 26 & 27 Alpharetta Community Center 175 Roswell St, Alpharetta

CORNHOLE LEAGUE Tuesdays March 22–May 10 @6:30p The Plaza at Avalon 400 Avalon Blvd, Alpharetta

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AVALON NIGHTS LIVE Fridays, April 8 – October 21 6:00 – 8:00p The Plaza at Avalon 400 Avalon Blvd, Alpharetta ALPHARETTA FOOD TRUCK ALLEY Thursday, April 28 @5:00 – 9:00p Old Roswell Street Downtown Alpharetta WESLEYAN ARTIST MARKET Fri – Sat, April 29-30 @10:00a Wesleyan School 5405 Spalding Drive Peachtree Corners TASTE OF ALPHARETTA Thursday, May 12 @5:00-10:00p Downtown Alpharetta Milton Ave./Roswell St, Alpharetta

FARMERS MARKETS SUWANEE FARMERS MARKET January 15 – April 23 Every other Saturday @9:00a Suwanee Town Center 330 Town Center Ave, Suwanee ALPHARETTA FARMERS MARKET April 3 - November 27 Saturdays, 8:30a - 12:00p Alpharetta City Center FARMERS & ARTISAN MARKET Second Sunday Each Month March 13/April 10 @2:00p Duluth Town Green 3167 Main St, Duluth

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Sponsored by 55 Fitness

Fit Beyond 55 Walk, Ride & Play into Spring!

Most people, especially mature adults

Do you have spring fever yet?

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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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 22 ~

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

~ Learn More on Page 9 ~

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

55 Fitness Ellard Village 8470 Holcomb Bridge Rd Suite 100 Alpharetta 30022 770-676-9211 www.55fitness.com

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

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 9 ~

~ Learn More on Page 15 ~

Senergy Fitness 10595 Old Alabama Rd Conn Suite 21 Alpharetta 30022 470-282-5225 https://senergyfitness.com

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D1 Training Milton 12850 Hwy 9 North Suite 1800 Alpharetta 30004 770-450-8370

www.d1training.com/milton/

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Fit Fare Did You Know? Your body does not produce Omega-3 fatty acids. These needed nutrients must come from our diet. Omega-3s can lower blood pressure, reduce inflammation, and decrease risk of other diseases, including cancer. Try this delicious meal to while getting a healthy dose of protein and Omega 3s. Tell us what you think @northatlantafitlife on Instagram or Facebook.

Enjoy!

Honey Garlic Glazed Salmon

Serves: 4 Ingredients: 1/3 c. honey 1/4 c. low-sodium soy sauce 2 tbsp. lemon juice 1 tsp. red pepper flakes 3 tbsp. extra-virgin olive oil, divided 4 6-oz. salmon fillets, patted dry with a paper towel Kosher salt Freshly ground black pepper 3 cloves garlic, minced 1 lemon, sliced into rounds

Directions:

www.delish.com

1. In a medium bowl, whisk together honey, soy sauce, lemon juice and red pepper flakes.

2. In a large skillet over medium-high heat, heat two tablespoons oil. When oil is hot but not smoking, add salmon skin-side up and season with salt and pepper.

Cook salmon until deeply golden, about

6 minutes, then flip over and add remaining tablespoon of oil.

3. Add garlic to the skillet and cook until fragrant, 1 minute. Add the honey mixture and sliced lemons and cook until sauce is reduced by about 1/3. Baste salmon with the sauce.

4. Garnish with sliced lemon and serve.

Yields: 4 Prep Time: 5 minutes Total Time: 20 minutes

Lemon Orzo with Asparagas Ingredients for the Dressing: 1 lemon zested 2 tablespoon lemon juice 3 cloves garlic minced salt and pepper to taste 1/4 cup olive oil

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Serves: 4 Directions: 1. Place the lemon zest, juice, garlic, salt, and pepper in a deep medium bowl.

2. Add oil and whisk until it emulsifies a bit.

Set aside.

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Fit Fare Ingredients for the Orzo: 1 pound asparagus 2 cups chicken broth low sodium 2 cups water 1 teaspoon salt 1/4 teaspoon turmeric 1 1/2 cup dry orzo pasta 1/4 cup fresh Parsley chopped

Directions: 1. Snap the end pieces off the asparagus and lay the asparagus stalks in a baking dish, 9x13 inch. Pour boiling water over the asparagus (just enough to cover it), cover dish with plastic wrap and let sit until the water is warm to the touch.

Drain water and cut the asparagus stalks into 2 inch pieces.

2. Place the chicken broth and water in a large pot and bring to a boil. Add the salt and turmeric and bring back to a boil.

Add the orzo and cook until tender, about 10 minutes.

www.jocooks.com

Cook Time: 20 minutes Total Time: 30 minutes Servings: 6 Calories: 256 cal 3. Drain orzo, but do not rinse it. Place the hot orzo in a large bowl, add the asparagus and parsley. Whisk the dressing if needed and pour it over the salad. Mix well.

4. Top with butter if preferred.Garnish with sliced lemon and serve.

Calories: 256 cal | Carbohydrates: 35g | Protein: 9g | Fat: 10g | Saturated Fat: 2g | Sodium: 421mg | Potassium: 349mg | Fiber: 3g | Sugar: 3g | Vitamin A: 782IU | Vitamin C: 20mg | Calcium: 42mg | Iron: 3mg

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What's Your Number?

How a Major Health Event Can Reveal Unknown Risks

Before his stroke, Lee Stroy, a father of five, considered himself to be a healthy person.

“My gauge of being ‘healthy’ was my ability to wake up in the morning, get to work, take care of my family and live another day to do it again,” Stroy said. “That is, until I couldn’t.”

In December 2014, Stroy woke up disoriented and scared after suffering a stroke at just 38 years old. He quickly discovere he had undiagnosed hypertension, diabetes and high cholesterol. “It surprised me to learn there are often no visible symptoms for high cholesterol until a heart or stroke event,” Stroy said. “Unfortunately, I was not diligent about my annual check-ups, so my health setbacks provided me with a huge wake-up call.”

Stroy decided to take control of his health and this marked the beginning of a major lifestyle transformation. The first change was quitting smoking.

Next, he began incorporating exercise into his daily routine, initially with simple exercises from occupational therapy.

Eventually he worked up to walking several miles a day. Stroy also gradually made changes to his diet and went from being a meat eater to vegan. He also attends regular doctor’s visits to keep tabs on his progress.

Cholesterol – a waxy substance created by the liver or consumed from meat, poultry and dairy products – isn’t inherently “bad” for you. In fact, your body needs it to build cells and make vitamins and other hormones. However, too much “bad” LDL cholesterol, or not enough “good” HDL cholesterol, can pose problems.

High cholesterol is one of the major controllable risk factors for heart disease and stroke. Because it typically has no symptoms, you may not know you have high cholesterol until it’s already causing problems.

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According to the American Heart Association, as many as 1 in 4 survivors will have another heart attack or stroke.

Along with taking your medication as prescribed, some lifestyle habits can help manage your risk and help you live a longer, healthier life like watching what you eat, getting more exercise and managing stress.

Make Healthy Menu Choices A healthy eating plan is a well-rounded diet with plenty of fruits and vegetables (at least 4-5 servings each day). In fact, researchers at the University of Columbia found each daily serving of fruits or vegetables was associated with a 4% lower risk of coronary heart disease and a 5% lower risk of stroke.

Other smart choices for your menu include nuts and seeds, whole grains, lean proteins and fish. Limit sweets, sugar-sweetened beverages, saturated fat, trans fat, sodium and fatty or processed meats.

Get Moving You likely know exercise is good for you, but an Oxford University study revealed simply swapping 30 minutes of sitting with low-intensity physical activity can reduce your risk of death by 17%. Mortality aside, in its Physical Activity Guidelines for Americans, the U.S. Department of Health and Human Services noted physical activity offers numerous benefits to improve health, including a lower risk of diseases, stronger bones and muscles, improved mental health and cognitive function and lower risk of depression.

The greatest impacts come from getting the recommended amount of activity: at least 150 minutes of moderate activity, 75 minutes of vigorous activity or a combination of those activities per week. Be sure to discuss with your doctor which activities may be best for you. If you’re having trouble getting motivated, small steps like walking your dog

can lead to big changes over time. A scientific statement from the American Heart Association on pets and heart-health showed dog parents are more likely to reach their fitness goals than those without canine companions.

Other smart choices for your menu include nuts and seeds, whole grains, lean proteins and fish. Limit sweets, sugar-sweetened beverages, saturated fat, trans fat, sodium and fatty or processed meats.

Reduce Stress Constant or chronic stress can have real consequences on both emotional and physical health. In fact, research shows chronic stressors like long work hours, financial stress and work-life conflict may be as risky for health as secondhand smoke, according to a report by the Behavior Science and Policy Association.

Exercise and meditation are both effective ways to keep your body healthy and release stress. You might also consider incorporating meditation and mindfulness practices into your day to allow yourself a few minutes to distance yourself from daily stress.

Another powerful tool to fight depression, anxiety and poor sleep, according to researchers at the University of California-San Diego, is practicing gratitude or thankfulness. Start by simply writing down three things you’re grateful for each day.

“While it was no easy feat to make such drastic lifestyle changes, they are now second nature,” Stroy said.

“Don’t put off or be afraid to go to the doctor. You could catch something early and be able to make changes that save your life.”

Learn more about managing your cholesterol and habits to protect your heart health at heart.org/cholesterol.

SOURCE: FAMILY FEATURES

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