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LIFESTYLE • HEALTH • FITNESS INSIDE:

• FREE workouts • Revolutionary way to SLOW AGING • S.M.A.R.T. Goals

ALPHARETTA|DULUTH JOHNS CREEK|SUWANEE PEACHTREE CORNERS

MARCH/APRIL 2021

FREE!

A New Kind Happy Houro!f

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Tracie Morse ~Publisher

Healthy Inside & Out! WOW! What a year already! Our FitLife team is always working on new ways to connect, encourage and inspire you. We are continuing our Fit Chat series which premieres on Facebook and are SO excited about our new business growth and networking Zoom event called BIZ Chat. Details below. Hope you will join us! We are happy to welcome, BODY BAR, North Atlanta Family Dentistry, and Vitality Bowls to the FitLife family! On the Cover: Welcome BODY BAR to Alpharetta and to our cover! Owner, Shannon Regenar, shares her journey to Alpharetta on pages 8-9.

Goals! In this issue's FIT TIP on page 5, Eat the Frog Fitness, Johns Creek helps us be S.M.A.R.T. about attaining our goals. We have great news! For your bones! Learn how bioDensity is literally changing how we age in FIT BEYOND 55 on page 10 from 55 Fitness. Our friends at Imagix/Town Center Dental brush us up on brushing in HEALTHY SMILE, HEALTHY YOU tips on page 18. Refer often to the FIT EVENTS calendar! Hope to see you out and about! KEEP WEARING YOUR MASKS, and

LIVE WELL. BE INTENTIONAL. CHOOSE HAPPY

Engage with us on social media! LIKE & FOLLOW @northatlantafitlife for more great content.

SUPPORT THESE LOCAL BUSINESSES BIZ Chat...........................................................3 Body Bar..........................................Cover & 7 Chazzy Couples Boutique.........................15 Eat the Frog Johns Creek.............................4 Elevate Fitness Studio................................14 Hidden Values..............................................22 HydralIVe Therapy.........................................7 Imagix/Town Center Dental......................19 Mountain High Outfitters..........Back Cover

My CBD Organics.............................................22 North Atlanta Family Dentistry.......................6 Restore Hyper Wellness.................................17 Stretch Zone.......................................................7 Structural Based Therapy..............................23 The Suits Team/KW.........................................13 Vitality Bowls.....................................................14 Youthtopia MedSpa........................................ 2 Xquisite Marketing...........................................22 55 Fitness...........................................................11

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Fit Tip BE O

S.M.A.R.T. E

How important are your goals?

The truth is, many people try countless numbers of options for goals – starting, stopping, restarting their respective fitness journeys more than a few times. There are many factors at play as it relates to reaching (and sustaining) results, but one aspect that stands out is a familiar motto:

“

ONE DAY AT A TIME

”

It seems so simple, but this philosophy requires an extraordinary level of INTENTIONAL focus. We often set lofty goals and dream big, but the path to our desired destination can be difficult, to say nothing about the level of selfaccountability that it would take to follow that path consistently to our goal(s). We all run into stumbling blocks and plateaus that can deflate even the most resilient of mindsets to the point of giving up, giving in, or giving out. To overcome these common obstacles, you must begin with where you ACTUALLY are (not where you wish you were) and then continuously recognize the positive, incremental changes along the way. Do not sabotage yourself with expectations and goals that exert too much pressure on your own mentality. A 45-year-old expecting their body and results to mirror the memories of their 20’s is only setting themselves up for failure. Instead, create a plan based on becoming healthy both inside and out.

Write down your goals. Reset your mindset. Develop a plan based on improvements with regards to stress, exercise, nutrition, sleep, and life-balance. Then, start, and continue one day at a time. Along your quest to “healthy”, the true benefits revealed are centered more around the journey with yourself. While working to improve your physical being, you will discover that the mental aspect will actually yield the most impactful transformations. This philosophy requires an

extraordinary level of

intentional focus.

Conquering your daily plan or challenge becomes a habit as the seemingly insurmountable goals start to become approachable, and even achievable. This practice becomes the foundation of achievement and overcoming any obstacles you encounter in life. Formulating discipline in your purpose and fueling action with your intentions are the foundations of making almost any goal attainable. By: Devin Campbell, Eat the Frog Fitness Johns Creek

www.facebook.com/EatTheFrogJohnsCreek

The key is to have a firm, grounded understanding of your current situation, and create S.M.A.R.T.Goals towards your intentions. S-Specific

M-Measurable

A-Attainable

R-Relevant

T-Time Measured

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BODY BAR is Open! Time for Happy Hour!

I don't like to work out! says Shannon Renegar, owner of the new BODY BAR Pilates studio near downtown Alpharetta! “But… I love pilates. I discovered it in the early 2000s and have been doing it ever since.” Opening BODY BAR Pilates is the perfect match between her love of pilates and her background in corporate marketing. She used to joke that she was going to retire and open a pilates studio. Well, it’s no joke, although she’s far from retiring!

“I was there four whole months and she left. That’s when I knew.”

Opening a new studio in the middle of a pandemic? Seriously?

“Crazy, right?” Shannon signed on the dotted line in February 2020, just 3 weeks before the shut-down. She searched for space, built it out, and opened, all in the last year! She will tell you that the confusion of the pandemic actually allowed for an opportunity for success. She was able to be more proactive than reactive. She prepared and built the studio for COVID safety. “We have enough space to place the What is it about pilates? reformers so that members are always 6 Her dance background drew her to pilates feet apart. We clean the equipment and with its focus on core and flexibility. invested in a medical grade air purification “Anyone can do pilates”. You can do it for system that cleans the air every 30-45 life because it’s low impact, not hard on joints and the risk of injury is low. “It really seconds." It is safe to say it is safe to work out at BODY BAR. is the only type of exercise I like!”

Was there ‘a moment’ that you knew you were done with corporate America? “It’s my mid-life crisis,” she laughs. “Really, I was just ready to focus on good and to feed my creative, energetic side.” Shannon states she is lucky to have had significant, smart, energetic, bold and creative women as mentors in her career. She was most excited to work for one woman in particular who hired her. 8

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We just wanted everyone to feel safe coming to work out.” Shannon gives much credit to her General Manager, Jen Isaac, who has been a huge part of the process.

What makes BODY BAR different? The BODY BAR Reformer is more responsive and versatile in the range of resistance it allows as well as using the box, tower and split chair. The BODY BAR Method uses core pilates principles as the basis while incorporating a component of HIIT to keep the heart rate more consistent, which burns more calories. They offer classes for every level, beginner to seasoned. The BODY BAR Method also completes all exercises for each side before switching instead of switching sides for each exercise. Think more burn and more shake to build that muscle!

What’s next for BODY BAR? “I want BODY BAR to be not only a fitness center, but also a place where people find community, where they meet others in class that turn into friends they meet for class or after, to chat or do something social.” She’s not stopping here, though. Shannon plans to open BODY BAR Milton/Cumming by the end of 2022 and BODY BAR Buckhead/Brookhaven (try saying THAT 3 times fast!) by the end of 2024. We welcome BODY BAR to Alpharetta! BODY BAR Pilates increases flexibility and muscle strength, improves posture and boosts overall health and well-being. They are in the new Maxwell Building. The ad has below has a special offer just for YOU! Give BODY BAR a try! By: Tracie Morse, North Atlanta FitLife

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Fit Beyond 55 GREAT NEWS FOR YOUR BONES! How bioDensity is Changing How We Age! When we think about being healthy inside and out, we naturally think about what we eat and how we look. But let’s focus on something else…bone health. We rarely think about how our bones affect every other system and process of the human body. Not only are bones literally the superstructure that holds our body together, but they are also the origin of the majority of our blood. Quite simply, without our bones, we wouldn’t have life because our bones create new blood cells throughout our entire lifetime! In adults, our bone marrow produces all of the red blood cells, all of the platelets, and 60%–70% of the white cells. As we age, our bone marrow is gradually replaced by fatty deposits reducing our bones’ overall capacity for producing new blood cells. This is a natural process which occurs in everyone because as our bodies age, they do not require as many new blood cells. However, osteoporosis is associated with an even greater increase in marrow fat content, further reducing the bones’ capacity to produce new blood cells. This reduced output can lead to the more rapid progression of many health conditions as well as a diminished immune system response.

Benefits of bioDensity What can we do to combat the ill effects of age related osteopenia and osteoporosis?

Today there is an affordable non-pharmaceutical treatment that takes as little as 20-30 minutes, once a week.The bioDensity system is an advanced exercise-based therapy which is suitable for nearly everyone regardless of their age or fitness level. It is a safe and effective health and wellness product which, scientific studies have shown can:

~ Increase bone density which slows the formation of fat deposits in our bone marrow ~ Reduce A1c levels which lessens the likelihood of Type 2 diabetes related complications ~ Boost metabolism which allows our body to more efficiently process fat ~ Reduce cardiac risk factors such as high blood pressure and cholesterol ~ Build muscular and the myelin sheath which helps to regulate blood sugar levels ~ Boost functional mobility allowing for increased physical activity with less associated aches and pains Such health gains can lead to an improved quality of life and reduced health care costs while providing a solution for those who are not able to commit to a typical exercise regimen. For more information or questions regarding how bioDensity can help you, call (470) 782-9348.

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

March/April

Run Run Rudolph 5K Suwanee City Center

RUNNING ALPHARETTA FREE RUN CLUB Mondays @5:30p Saturdays @8a Alpharetta Community Center 175 Roswell St, Alpharetta BIG PEACH ALPHARETTA FREE RUN/WALK CLUB Mondays @6:30p Wednesdays @6:30p 5530 Windward Pkwy Alpharetta BIG PEACH SUWANEE FREE RUN/WALK CLUB Monday Group Walk @6:30p Tuesday Group Run @6:30p Women’s Run/Walk/Jog Wednesdays @9a Thursday Group Run @6:30p 320 Town Center Ave Suwanee LEPRECHAUN DASH BEER MILE Saturday, March 13@ 8:30a 6640 Town Square, Alpharetta 12

WINTER WARRIOR CHALLENGE Run, Walk, Bike or Hike to your Goal! Virtual: January 9 – March 31 FUNDRACERS PIZZA PI DAY 5K & FUN RUN Sunday, March 14 @2p 3855 Fence Rd, Dacula

SOUR PATCH 5K Saturday, March 27th @8am 5019 West Broad St Sugar Hill OUTRUN HUNGER VIRTUAL 5K Saturday, April 3rd Anywhere, GA

PI DAY PiK 5K Sunday, March 14 @8a 650 P'tree Industrial Blvd Sugar Hill

RUN YOUR BUNDTS OFF HALF MARATHON, 5K, & BABY BUNDT RUN Sunday, April 18 @7:45a 235 Castleberry Rd, Cumming

SUWANEE BEER FEST BEER CHASER 5K Saturday, March 20@11a 330 Town Center Ave Suwanee

SUWANEE ARTS CENTER SUPERHEROS 5K Saturday, April 24 @8a 3930 Charleston Market St Suwanee

BACK IN THE DAY 5K Saturday, March 20 @8a 4973 West Price Rd Suwanee

MAY THE 4TH VIRTUAL MILER Tuesday, May 4 @6p Your Galaxy, GA

THE GREAT COOKIE CHASE Sunday, March 21 @2p 445 Martin Rd, Dawsonville northatlantafitlife.com ~ info@northatlantafitlife.com

Fit Events YOGA/FITNESS GOGA IN THE GREEN Saturday, March 20t @9:30a 6365 Halcyon Way Alpharetta YOGA FOR PELVIC FLOOR HEALTH Tuesday, March 2 @6:30p 101 Meadow Dr, Cumming AVALOM AT AVALON Wednesdays @6p April 7 - October 27 400 Avalon Blvd, Alpharetta

OBSTACLE COURSE/ TRAIL RUNS TOUGH MUDDER April 24 & 25 10 Miles, 25 Obstacles Untimed @7:30a 3 Miles, 13 Obstacles Untimed @8a 10045 Cedar Grove Rd Fairburn

RAGNAR TRAIL ATLANTA April 16th & 17th @6am 1996 Centennial Olympic Pkwy, Conyers

COMMUNITY EVENTS LUCK OF AVALON Friday, March 12 @5 - 9p Avalon, Alpharetta TRAILS AND ALES Thursday, March 18th @6pm Thursday, April 15th @6pm 2001 Commerce St Alpharetta THE MARKET AT AVALON March 19 - May 9 Monday - Wednesday @11a Thursday - Saturday @11a Sunday @12p 400 Avalon Blvd Avalon, Alpharetta

HOP-A-LONG SCAVENGER HUNT Saturday, March 27 & Saturday, April 3 @10 - 11a Avalon, Alpharetta

FARMERS MARKETS & FOOD TRUCKS SUWANEE WINTER FARMERS MARKET Saturdays @9 - 11a March 13, March 27 April 10 & April 24 Suwanee Town Center Suwanee

DULUTH FARMERS MARKET Thursdays @4 - 8p March 25, April 29 3167 Main St, Duluth ALPHARETTA FARMERS MARKET April 3rd - October 30th Saturdays, 8:30a - 12p Alpharetta City Center Alpharetta

***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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Tips to Feeling and Becoming Healthy Inside & Out The journey to feeling and actually being healthy inside and out has many paths. Lifestyle choices, what you eat, your values and beliefs, all play a part of how you look and feel. We’ve compiled a few tips to set you on the right path.

1. Gut-Brain Connection You’ve heard “You are what you eat”? Well don’t dismiss it. It’s true. According to the American Psychological Association, 95% of our serotonin, the hormone that regulates anxiety, happiness and mood, is made in the gut, your “2nd brain”. Dr. Mark Hyman, in his Broken Brain podcast, discusses the direct correlation of what we put in our bodies and the effects food has on our brains. How can you make your gut and brain have a more meaningful connection? a. Limit intake of antibiotics which affects the necessary bacteria in our guts. b. Eat a healthy diet with lots of fruits, vegetables, whole grains, lean meat, beans, and fish. c. Be aware of your sugar intake (24 grams - that’s only 6 teaspoons!) per day and limit the processed foods you eat.

There’s no denying the benefits of even moderate exercise which is why the most effective “diets” involve actual lifestyle changes to eat healthy and exercise. a. You’ll sleep better b. You’ll FEEL better overall c. You’ll be in a better mood thanks to the endorphins from exercise

3. Get Outside Sit in the sun, take a run, walk the dog, or go to the park. Increase your Vitamin D intake and get it from the sun. 5-15 minutes a few times a week is all it takes. (If you’ll be out longer, be sure to wear sunscreen.) The National Institute of Health says that sunshine increases Vitamin D production that is necessary for our: a. Bone health b. Immune system c. Serotonin production that positively affects our mood We have a LOT of sunny days in our Atlanta climate, so make a point to get outside…for your mood, your bones, your immune system and all the other benefits sunshine provides.

2. Move Your Body Walk, Run, Dance, Cardio, Yoga, Exercise classes in the gym or virtual.

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4. Screen Your Screen Time We’ve heard this over and over, yet many of us have our phones next to us every minute of the day, even when we sleep. Our kids have greatly increased their screen time this last year by being quarantined, in school virtually, and by playing more video games as fewer sports and social activities fill their days. We work from home, or work on the go taking our screens with us. These relatively new habits are having serious implications on our health: a. Headaches and Eye Strain from the blue light onour screens b. Carpal Tunnel syndrome (communicating by using only our thumbs!) c. Inconsistent sleep patterns by using the phone too close to bedtime or in the middle of the night can extend awake time and also affect productivity and mood the next day. d. Neck and shoulder pain from craning our necks and looking down at our phone screens. e. Smart phones carry bacteria which can make us sick and also cause acne breakouts.

Be honest as you ask yourself these questions and pass on the things that aren’t good for your well-being. b. Don’t compare your life to other people’s posts. A filtered photo isn’t always worth 1000 words. c. Zero in on WHO and WHAT is most important in your life and nurture those people and those values. d. Set goals and break them down to attainable steps. Nothing feels better than to reach your goals, especially those lofty ones! Here’s to your health, inside and out.

By: Tracie Morse North Atlanta FitLife Connect. Encourage. INSPIRE!

Fox News reports that “Mobile Phones (are) 18 Times Dirtier Than Toilet Handles”. Eeewww!

5. Make Your Heart Happy a. It’s okay to say no. Do you feel yourself being stretched too thin? Will the activity cause more stress or be good for your soul?

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Healthy Smile, Healthy YOU BRUSHING UP ON BRUSHING It's Okay to Skip Some, Right?

Admit it! Sometimes you just don't feel like brushing your teeth. Well, stop that! It's not okay to skip. The health of your teeth affects more than your smile. When you brush and floss every day, you fall into a routine. Hopefully, you learned good habits when you were young, but many of us didn’t or we slacked off if we did. A refresher course can’t hurt, just to make sure you’re maximizing your oral care routine. Healthy teeth and gums are important; they help you eat the foods you love and they make your smile attractive.

How Important Is Brushing? Brushing is important for several reasons. Aside from a fresh smelling mouth, brushing twice a day will also help prevent plaque buildup, which will keep cavities and gum disease at bay. Studies link advanced gum disease to an increased risk of developing pneumonia and heart disease. It can also make rheumatoid arthritis more painful and make it harder for diabetics to control their blood sugar.

If gingivitis isn’t treatment, it may progress to periodontal disease, a more advanced form of gum disease. A dentist can treat periodontal disease, but he or she can’t cure it. Treatment is essential to prevent eventual tooth loss.

Brushing Is Just One Part of Preventative Dental Care Brushing your teeth for two minutes a day, twice a day is one of the best things you can do for your dental health. Getting a dental exam every six months, along with a professional cleaning, is also an important preventative measure. Your dentist or dental hygienist can point out any areas you may be missing during your oral care routine at home. They may also be able to suggest products you can use to make brushing or flossing easier and more effective. Happy brushing, friends! Contributed by: Dr. Josh Levenson Imagix Dental/Town Center Dental, Suwanee www.towncenterdental-suwanee.com

Why Is Dental Plaque Bad for My Teeth? A sticky film of bacteria builds up in everyone’s mouth. It’s called plaque. If not removed with regular brushing and flossing, plaque will cause cavities. When plaque hardens, it turns into a substance called tartar which often forms at the gum line where it’s impossible to remove without a professional teeth cleaning. Tartar can irritate and inflame your gums. This is called gingivitis and it’s the mildest form of gum disease. Gingivitis can make your gums red and puffy and they can bleed when you brush or floss. Fortunately, gingivitis is reversible with treatment, usually a professional teeth cleaning and better brushing habits.

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Fit Fare - Family Favorite POPS' FRUIT/ NUT BRAN MUFFINS

INGREDIENTS

DIRECTIONS

1 1/2 cups oat bran 1 cup all-purpose flour (can

Preheat oven to 400 01

substitute other types)

with liners.

1/3 cup packed brown sugar 1/3 cup sugar

2 tsp baking powder

Mix all dry ingredients until thoroughly blended,

1 tsp baking soda

making sure brown sugar

1/4 cup oatmeal

is despersed. Mis in all

1/2 cup granola

other ingredients

1 1/2 tsp ground cinnamon

ensuring that the banana

1/2 tsp salt

is pre-mashed.

2 TB canola oil 1 1/2 cups applesauce 03

1 egg 1 cup milk

Fill cups 3/4 full and bake for approximately 23 minutes (depending

1 tsp pure vanilla extract

on your oven).

1 ripe mashed banana 1 diced apple

Enjoy! 04

1/2 cup chopped pecans 1/4 cup chopped walnuts 20

degrees. Line muffin pan

Yield: 24 muffins

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Fit Fare Dinner

INGREDIENTS: 2 1/2 cups packed arugula 1 garlic clove, peeled 1/4 cup toasted pine nuts 1/4 cup finely grated ParmigianoReggiano cheese 8 tsp. fresh lemon juice 3/4 tsp. kosher salt, plus more, to taste 3/4 tsp. freshly ground pepper, plus more, to taste 3/4 cup plus 3 Tbs. olive oil 4 boneless, skin-on chicken breast halves 2 lb. fingerling potatoes, halved lengthwise and boiled until just tender

DIRECTIONS: 1. In the blending cup of an immersion blender, combine the arugula, garlic, pine nuts, cheese, lemon juice, the 3/4 tsp. salt and 3/4 tsp. pepper and blend until coarsely chopped, about 30 seconds. While blending, slowly stream in the 3/4 cup olive oil and blend until smooth, about 1 minute. Set the pesto aside.

SERVES: 4 2. Preheat one side of an electric indoor grill to 375ºF and the other side to 400ºF. 3. Using your fingertips, loosen the skin on each chicken breast to create a small pocket. Spoon 2 tsp. pesto into each pocket, then gently spread out the pesto with your fingertips. Grill the chicken, skin side down, over 400ºF heat for 6 minutes. Rotate the chicken 180 degrees and grill until the skin is golden brown and crisp, about 5 minutes more. Turn the chicken over and grill, rotating as needed to ensure even browning, until an instant-read thermometer inserted into the thickest part of a breast registers 160ºF, 12 to 14 minutes more. 4. Meanwhile, in a bowl, stir together the potatoes, the 3 Tbs. olive oil, salt and pepper. Grill the potatoes, cut side down, over 375ºF heat for 9 to 15 minutes, rotating them every 4 minutes. Serve the chicken with the potatoes and pass the remaining pesto alongside.

~ Enjoy! ~ Recipe by: WILLIAMS ONOMA KITCHENe

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