HEALTHY LIVING

GROUP FITNESS CLASSES

GROUP FITNESS CLASSES ARE FREE TO MEMBERS. GUESTS $10

LABLAST Mon and Fri 10:30am. LaBlast is a

ballroom dance inspired dance fitness program created by Louis Von Amstel - former Dancing with the Stars pro and world champion. It is partner-free and accessible for all levels of participants. You can be a seasoned ballroom dancer or an absolute newbie. ULTIMATE BODY BURN Tue 9:00am.

This heart pumping, strength conditioning, interval-based class combines full-body strength training exercises with high intensity cardio bursts designed to tone your body and improve your endurance. BARRE/PILATES FUSION Tue 10:30am.

This full body conditioning class combines the fundamental principles of both Barre and Pilates. Each class will work to balance all muscle groups’ strength and flexibility, with an emphasis on sculpting long, lean muscles while challenging the core with each movement. This low impact class is great for all ages and fitness levels. CIRCUIT TRAINING Tue 12:00pm.

This 30 minute full body workout in the Cardio/Weight Room is performed in a circuit format that moves from cardiovascular machines to weight machines. It is designed for all fitness levels to tone muscles and increase metabolic function for more calories burned over a longer period of time.

CIRCUIT BURNER Wed 9:00am.

This fun, fast-paced workout is performed using 8 -10 stations that include cardio intensive, strength building, core stabilizing, balance and mobility exercises for a heart pumping, fat burning, body sculpting total body workout. FUNCTIONAL FITNESS Wed 10:30am.

This class will train your muscles to work together to prepare the body for daily tasks, and real-life activities by simulating common movement patterns of daily living like squatting, reaching, pulling and lifting. Participants will see and feel improvement in strength, balance/coordination, power, range of motion, and mobility. ALL FITNESS LEVELS YOGA Wed 6pm | Thu 10:30am. This class will

consist of a thorough warm-up followed by sequences and postures that build heat and strength in the body then will close with cooling and calming postures to leave you feeling balanced and renewed.

PERSONAL TRAINING

Andrea Mathis 770-324-3175 Mark Hutton 678-677-3488

Judy Cox 770-356-6500

OUR PERSONAL TRAINERS AND HEALTH COACHES ARE AVAILABLE TO HELP YOU STAY ON TRACK

30 minute sessions $40 ea

FITNESS CENTER ETIQUETTE RULES

• Be courteous to others. • 30 Minute time limit on cardio equipment during peak hours or if someone is waiting. • Wipe down all equipment used. • Return all equipment to its intended place. • Do not leave equipment unattended. • Do not drop weights for your safety and the safety of others. • No use of chalk. • Athletic shoes and shirts required at all times. • No horseplay. • No smoking, vaping, or chewing tobacco. • No loitering. • All beverages must be in a closed container. No glass. • No food permitted.

Eat Right

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Smart Tips for Reading Menus

Ordering out may be a treat after a busy week or a fun way to mark a celebration. However, making the right choices when eating out can also be a challenge. Here are a few tips to keep in mind to help you decipher the menu the next time you order out.

Nutrition Information

Many restaurants, bakeries, coffee shops and quick service vendors are required to provide nutrition information about their foods and beverages right on the menu.

Have a Backup Strategy

Restaurants aren’t required to have nutrition information available if they have fewer than 20 locations. There are also a few exceptions for items such as daily specials, custom orders or condiments. If nutrition information isn’t available for an item, consider the following tips when you’re deciding what to order. Limit items that are fried or served in sauces that are high in calories and saturated fat. Some terms to be mindful of include:

• Crunchy, Crispy, Battered and

Breaded

• Creamy, Cheesy, Alfredo Items that are often lower in calories and may be more healthful options include terms, such as:

• Baked, Grilled, Roasted, Steamed

• Al Fresco, Marinara

Calories

The amount of calories for foods that are regularly offered should be listed next to items on menus, order boards or next to the food being served on buffet lines.

Salt, Fat, Carbohydrates and More

The information posted on the menu is usually limited to calories but sometimes a restaurant may list other nutrients to show that the food is low in fat or high in protein. Additional nutrition information must also be available on request for most foods served at these restaurants. This includes information about the amount of nutrients, such as sodium, saturated fat and dietary fiber. If you like to plan ahead, many restaurants also have nutrition information available online, which can help you select healthier options before you arrive and reduce pressure you may feel to order quickly.

Nutrition needs vary from person to person. Choose the foods that fit your health needs, eating style and preferences. These tips may be helpful when trying to make the best choices for you and your family: • Consider the calorie information when deciding between different dishes and what to order.

• Remember that side dishes add calories too; consider steamed vegetables or fruit as an option, when available. • Save half your meal for later or ask for a dessert to be split for a more appropriate portion size when servings are large or high in calories.

• Rethink your drink. Calories from beverages can add up quickly, especially if there are free refills. Choose healthier options like water or low-fat or fat-free milk or drinks that are calorie-free, such as unsweetened coffee or tea.

• Ask for sauces and dressing on the side to help control how much actually goes on your food. Find more healthy eating tips at: www.eatright.org www.kidseatright.org

Everyone has their own, individual nutrition needs. Find your healthy eating routine by using recommendations from MyPlate. Choose foods and beverages with less saturated fat, sodium and added sugars. Focus on variety, amount and nutrition when choosing what to eat and drink. And, start with small changes to build your healthy eating routine now and into the future. MyPlate can help you find a healthy eating routine that meets your needs. If you have special nutrition needs, consult a registered dietitian nutritionist for personalized nutrition advice.

For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit www.eatright.org.

ADVERTISING SPONSOR Spa IT'S ME TIME R E S U L T S D R I V E S K I N T H E R A P Y N A N D W E L L N E The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving health and advancing the profession of dietetics through research, education and advocacy. S S This tip sheet is provided by:

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ANY SINGLE REGULARLY PRICED SERVICE ANY SKIN CA Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.RE PRODUCT PURCHASE NE Sources: Calories on the Menu, The U.S. Food & Drug Administration; Start Simple with MyPlate, USDA MyPlate.gov.W CLIENTS ONLY. CANNOT BE COMBINED WITH ANY OTHER OFFERS, COUPONS, ©Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.PROMOTIONS, DISCOUNTED MEMBERSHIPS OR MULTI-SERVICE PACKAGES.

CLINICAL GRADE SKINCARE PRODUCTS COLLAGEN AND ELASTIN BUILDING THERAPIES SKIN CARE AND FACIAL SERVICES TRADITIONAL WAXING BODY CONTOURING AND SKIN TIGHTENING SPRAY TANNING LASH AND BROW

Call us at

770-975-2269

6240 Holly Springs Parkway, Suite B4. Woodstock, Ga. 30188 Next to Publix at E. Cherokee and Hwy. 5 itsmetimespa.com

HEALTHY LIVING

24 HOUR FITNESS CENTER ACCESS

24 Hour Surveillance System Monitors All Activities in the Fitness Center Fitness Center Regular Business Hours: 6am-10pm

FITNESS CENTER ACCESS RULES

• ONLY active members in good standing 18 years of age or older are allowed in the Fitness

Center AFTER regular business hours. • Teens 15-17 years of age are allowed in the Fitness Center during regular business hours

ONLY (6am-10pm). • Youths 11-14 years of age are allowed during regular business hours ONLY (6am-10pm) and must be accompanied by a parent or guardian over the age of 18. • Only direct family members active on the membership and 15 years of age or older may utilize the same access card. • Access cards are linked to the membership in order to track member usage and safety. • Each member must swipe their own card. • Door will lock after each entrance and exit. • Members are not permitted to open the door for another person’s access into the Fitness Center. • All members should be prepared to show their 24 hour access card at any time while in the Fitness Center. • Members may bring up to (2) accompanied guests at any one time to the Fitness Center or Pickleball courts. Members must register the guest(s) on the clipboard provided at the front desk. Pickleball court reservations can be made at bmacevents.com. Memberships will be billed $10 per guest per visit. • GUESTS are permitted during regular business hours ONLY.

MARTIAL ARTS PROGRAM

Our system of study is comprised of primarily Chinese Kenpo and Emperado Method Kajukenbo with influence from the other styles such as Vee Jitsu, Judo, Jujitsu, and Kung Fu. As a result, the classes offer something for everyone. Practitioners of this program gain fitness, solid core values, self-confidence, spiritual awareness and a proven means of defending themselves. The workouts are challenging but based on personalized and systematic progression. Classes for all ages.

MON 5:30pm to 6:15pm Kids 4 and up 6:15pm to 7:00pm Juniors, Instructor Sifu Endozo 7:00pm to 8:00pm Green Belt, Instructor Sibak Michael Perkins

TUE 5:30pm to 6:30pm Advanced Class, Instructor Sigung Newbury

THU 4:30pm to 5:15pm Kids 4 and up 5:15pm to 6:00pm Juniors, Instructor Sifu Endozo 6:00pm to 7:00pm Adult Beginners, Sigung Newbury

SAT 7:00am to 9:00am Adult Open Mat, All levels, Instructor Sigung Newbury

Adults $40 per month | Kids/Juniors $35 per month

INSTRUCTORS 7th Degree Black Belt Chris Newbury (Adults) Contact: 470.367.7017

3rd Degree Black Belt Tony Endozo (Kids & Juniors)

PILATES REFORMER

SAVE $$ BY REGISTERING FOR A MONTH OF PILATES REFORMER CLASSES…

Group classes available Mondays 6:00pm

Register for the entire month @ $15 per class. Choose your individual class @ $17.50 Limited to 3 participants. Register @bmacevents.com / 24-hour cancellation notification / No shows will be billed

@BridgeMillGolf

INTRODUCTION TO FITNESS

Tuesday, March 8th at 7pm. New to Exercise?? This class is for you... This once a month, small group, introduction to exercise class is lead by a certified personal trainer and focuses on teaching proper use of the cardio and weight equipment. You will be guided on how to get started working out and given ideas for options that are available to help you reach your health and fitness goals. This class is FREE and for members only.

HEALTH AND WELLNESS USING NATURAL PROTOCOLS WELCOME DR. CHRISTINE FALLER PEYROUX BS, DC Dr. Christine Faller Peyroux, BS.DCDr Christine graduated from Life Chiropractic University in Marietta, Georgia, in 1995. She has been a practicing Chiropractor, along with her husband, Dr David Peyroux, Chiropractic services available by Sr., DC, since then and have owned their own businesses in appointment only, six days a week Pennsylvania, Louisiana and Georgia. Their family of four moved to The BridgeMill Community in 2006, after Hurricane Katrina hit their home, and Peyroux Chiropractic Clinic, in Slidell, LA. To schedule your appointment call 770-881-2190 Dr Christine believes a successful HealthCare Plan must encompass many facets to achieve our greatest potential and well- being. In her many years as a Chiropractor, she has developed, educated and lead those she cares for with protocols which help identify, unlock and foster a mindset of healing and growth.

Dr Christine is a Natural Health Educator and specializes in PING PONG IS BACK! If you are interested in playing Ping Pong working with families who are blessed with special needs and developmental delay members. Both Instrumentation and meet in the aerobic room at the Fitness Center on Fridays @ 2pm Osseous Chiropractic Techniques (High and Low Force) are used, along with other therapeutic modalities, and Health protocols are well suited so each person’s specific needs are honored.

A Community of Care. Here in Cherokee.

We’re proud to be your community of care. Our top experts use innovative methods guided by compassionate care and personalized treatment for every patient. Northside is leading the way to healthier lives in Cherokee.

Ask your doctor for more information or visit northside.com/Cherokee-locations

Medical Associates of North Georgia Rheumatology

Dr. Forrest Powers 460 Northside Cherokee Blvd., Suite 300 Canton, GA 30115 770-721-9630 medassoc.com

Arthritis & Total Joint Specialists

Dr. Brian Seng 470 Northside Cherokee Blvd., Suite 160 Canton, GA 30115 770-721-9050 arthritisandtotaljoint.com

Northside Primary Care Associates

Dr. Daniel McMahon Holly Springs 684 Sixes Rd., Suite 105, Holly Springs, GA 30115 678-388-5170 nsprimarycareassoc.com