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DECEMBER 2015
Slacking off over the holidays can
erase all of your progress, which is
why it's no coincidence that gyms
are packed after the first of the year.
The holidays are typically a time
where people fall short in the gym
and relax their typical routines lead-
ing to weight gain, muscle loss and a strong desire to get back
on track in the new year.
With family obligations, traveling, and delicious meals, it's no
surprise that waistlines have a tendency to expand during the
holidays. The good news is that you don’t have to pack on any
holiday pounds. In fact, with the right program and proper plan-
ning, you can maintain your level of fitness while still enjoying
time with family and friends.
Following are some tips to help you stay on track throughout
the holiday season.
Have a training plan in place: You should always be plan-
ning out your training regimen at least a month in advance and
this is even more important during the holidays when vacations
and family trips are frequent. If you know you'll be away from
the gym for a few days, plan on using those days as a rest
period and boost your training before and after the trip. Instead
of leaving your schedule to chance, be proactive and reserve
time to hit the gym.
Get up and go: While work commitments typically slow
down during the holidays, family obligations increase.
Rearrange your schedule to visit the gym early in the day to
get a workout in before anyone else gets out of bed. This way
you complete your workout and still have plenty of time to get
all the busy holiday things done during the day.
Enlist the help of a training partner: While it can be diffi-
cult to motivate yourself to get going on cold mornings, it's eas-
ier if you aren't doing it all by yourself. Find a partner to work
out with during the holiday season to keep yourself motivated.
Make a promise to hold each other accountable so you'll be
less likely to leave your partner hanging.
Use your bodyweight: Even if you can't make time to go to
the gym during the holiday season, you can still get a great
workout in by just using your bodyweight. These workouts can
be done anywhere you are, using little to no equipment and
usually take 20 minutes or less.
Build volume: Although you may not be able to squeeze in
a regular workout throughout the day, you can use shorter
workouts to get some exercise. For instance, every hour
beginning at 8:00 a.m. and up until 8:00 p.m. complete 20
pushups and 20 squats in as few sets as possible. By the end
of the day, you'll have completed 260 reps of each!
Evaluate your progress: You should frequently evaluate
your progress to determine if you are getting closer to - or far-
ther away - from your goals. This is especially important during
the holiday season so you'll be more likely to limit overeating if
you see the results – good or bad - on the scale. Record your
progress and monitor metrics every two weeks during the win-
ter to help keep you motivated.
Involve others: The holiday season should be time spent
with your loved ones, so involve others by playing games out-
side that involve activity. This way, you'll still be able to bond
while remaining active. A daily walk is a great way to get every-
one moving while still sharing precious moments together.
Indulge and resist: With all of the tasty treats everywhere
during the holidays, it's difficult not to give in and eat a week's
worth of calories at one meal. There's no purpose in denying
yourself of your favorite foods, but pick the ones you want to
enjoy, but limit yourself to just one serving. Once you're fin-
ished, put the rest in a container and put it into the fridge right
away - you'll be less likely to eat seconds when the food is
already stored away.
Stay Motivated ThisHoliday Season The holidays can pose a threat to even the
healthiest eating plans. On average,
Americans gain about a pound during the
holidays, which may not seem like a lot, but
we typically don't lose this pound when the
holidays are over.
So after 10 years, you
can put on a lot of extra
weight and all the extra
sugar, calories, fat and
sodium that you've con-
sumed during the holi-
days usually result in
extra wrinkles and dull
skin for the New Year.
The good news: You
can survive the holidays with these few sim-
ple tactics.
Party at home before you leave:
Enjoying a small snack will mean you're
arriving at the party partially satisfied and not
starving. The holiday buffet has so many
tasty options that if you go in to the party
hungry, you're doomed to fail.
Be one of the last in line: The buffet table
looks great when you're the lucky first one to
it. But after a large number of people have
filled their plates, the visual power of the
food loses some of its luster.
Choose a wine spritzer: Instead of con-
suming too much alcohol, make a wine
spritzer by mixing two ounces of wine with
club soda, cranberry juice and lime juice.
You'll be able to make your drinks last longer
throughout the night without getting out of
control. Keep in mind that most holiday
drinks are loaded with calories that can add
up quickly!
Avoid holiday outfits with elastic waist-
bands: Pants with an elastic waist can spell
trouble at holiday parties because it will
allow you to eat a lot more food without feel-
ing discomfort. You should be able to feel it
when you've gotten out of control, so choose
clothes that are on the tighter side.
Don't build a tower of food: Don’t make
a tower of food on your plate – instead, use
a smaller salad plate and don’t stack foods
on top of each other.
This will help you con-
trol your portions. And
forget about the second
trip to the buffet table.
Be a helpful guest:
Helping the host with
serving dishes or drinks
allows you to be
involved with everyone,
but prevents you from
sitting around and overeating. Your host will
appreciate the help and you'll stay true to
your eating plan.
Focus on friends and conversation:
Particularly steer clear of dips and sauces,
as they add the most calories and fat and it's
easy to be in the middle of a conversation
and dip a carrot into 100 empty calories of
ranch dressing. Stick with whole foods and
avoid highly-processed ones.
Gum: Chew gum after you've had a suit-
able serving of food. It will help you to avoid
picking at the table.
Perform the napkin test: If you touch
your food with a napkin and it leaves an oily
mark, pass.
Remain mindful: Eating and drinking in a
group causes the average person to eat
approximately 44 percent more calories than
normal, so a lot of distractions during eating
time usually results in more eating. Keep a
mental checklist of how much you're eating
and drinking and if you find yourself
indulging in every appetizer that comes your
way, it's not your brain telling you that you
need more food - it’s your eyes.
Making Healthy Choices at Holiday Parties
PAGE 2 O U R H E A L T H Y C O M M U N I T I E S DECEMBER 2015
The first
step to
reaching
your fitness
goals is to
make time
to get into
the gym.
But once
you’re
there, it’s
important that you find exercises that will help
maximize your workout.
Many people connect gaining muscle with body
builders, but building lean muscle is important
regardless of what your fitness goals or body
type are. Whether you want to build endurance,
lose weight or increase strength or stability,
resistance training can make a big difference by
utilizing exercises that push back on your mus-
cles, helping to both build and maintain them.?
Resistance training can include anything from
weightlifting to exercises such as push-ups,
curls, squats and bench pressing.? And it’s
important to continually change things up in your
workout so you don’t hit a plateau. To continue
seeing results, you have to keep things fresh and
integrate new exercises.
Use different equipment to challenge yourself,
such as a BOSU Ball, dumbbells or cables. If
you add these to the exercises you’re already
doing, you’re able to push yourself a bit more
than you normally would. But keep in mind that
when it comes to your muscle, if you don’t use it,
you’ll surely lose it, and the more muscle you
build, the more calories you’ll burn.
If your goal is to lose weight, adding resistance
techniques to your workout regimen will help you
burn four to five times more calories than you
would if you were just doing cardio alone. And the
best way to burn more calories around the clock is
to give you muscles a boost with strength-training.
Although it may take some time to build up
enough muscle to make a considerable difference
in overnight calorie burning, with time you will
notice an increase in your metabolism.
Resistance training is great for anyone, whether
you’re a longtime fitness fan or a newcomer to
the gym, resistance exercises will help you build
a strong foundation that you can build on. As you
get older, your muscle mass decreases, but
resistance exercise can help you remain strong
and help keep your body fat percentage down.
According to the Center for Disease Control
(CDC), it is important to perform muscle
strengthening exercises – such as resistance
training that work all the major muscle groups -
at least two days each week. There are many
benefits to resistance training, as it helps devel-
op strong bones and controls weight gain. It has
also been shown help reduce symptoms of back
pain, obesity, arthritis and heart disease and
build endurance and strength.
Enlisting the assistance of a personal trainer is
a great way to make sure you succeed and
reach your workout goals. They can demon-
strate proper resistance training techniques and
provide you with a program that is specifically
suited for you.
Add Resistance Training To Reach Your Fitness Goals
DECEMBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 3
PAGE 4 O U R H E A L T H Y C O M M U N I T I E S DECEMBER 2015
Kids: Passing on Healthy Habits to Your ChildrenPart of your responsibility as a parent is to teach your
children how to lead healthy lives. The best time to startteaching these lessons to children is when they’reyoung, before unhealthy choices become lifelong badhabits. When you want to pass on healthy habits to yourkids, it’s important to practice what you preach. Justtelling your kids what to do won’t necessarily work—theyneed to see you choosing healthy behaviors too.
The following are some ways to help your kids avoidunhealthy behaviors.Poor nutrition and lack of physical activity
Children in the United States are gaining more weightthan ever before. They’re eating too much high-fat, high-sugar food and are spending less time being physicallyactive. Weight problems that develop during childhoodcan lead to weight-related illnesses such as cancer,heart disease, high blood pressure and diabetes.What can I do?
Pay attention to the kinds of food you buy. Limit theamount of "junk food" your kids eat. Have plenty offresh fruits and vegetables available.
Serve a variety of healthy foods and use appropriateportion sizes. Use the label on the package to deter-mine what a portion is for a particular food.
Encourage your child to drink plenty of water or milkinstead of fruit juice, sugar-sweetened fruit drinks, regu-lar-calorie soft drinks, sports drinks, energy drinks,sweetened or flavored milk, sweetened iced tea.
Limit the amount of time your children spend watch-ing television, using the computer or playing videogames to a maximum of 2 hours per day. Encouragephysical activity instead.
Eat meals and snacks together at the table and notin front of the television.
Make physical activity part of your family’s routine.Take a walk, visit the community pool or go for a bikeride together. Encourage your children to participate inextracurricular activities.Tobacco, alcohol and other drugs
Kids may become curious about drugs at a youngage. In fact, many children have already tried alcoholand marijuana by the time they reach middle school.
What can I do?Make it clear your children are not allowed to
smoke cigarettes, chew tobacco, drink alcohol or useother drugs. Establish clear consequences if theserules are broken.
Explain why these substances are harmful.Encourage them to ask questions. A true story may getyour children’s attention more effectively than facts andstatistics alone.
Talk to your children about peer pressure. Role-play-ing can prepare them to say no if they are offered ciga-rettes, smokeless tobacco, alcohol or other drugs.
Know your children’s friends and their friends’ par-ents. Always ask your kids where they’re going, whatthey’re doing, who will be there, when they will returnand how you can reach them. Let other parents knowthe rules you expect your children to follow.
Set a good example. Pay attention to how yourbehaviors may affect your children. For example, whenthey see you using tobacco, it may send them the mes-sage it’s okay for them to use tobacco, too.Risky sexual behavior
Each year, approximately 1 million teenage girls willbecome pregnant. Three million teens will get a sexual-ly transmitted infection (STI). Even though it may seemembarrassing, you need to talk to your children aboutthe risks and responsibilities of being sexually active.What can I do?
Offer age-appropriate information. A good rule ofthumb to follow with younger children is to answerquestions about sex when they bring them up. With anolder child, you can discuss STIs and other risks ofbeing sexually active and how to minimize those risks.It’s important to talk about this even if your expectationis that your children are not sexually active.
Be honest with your children about your family's val-ues, opinions and expectations about sex.Your familydoctor can also provide you with information and factsto share with your children.
Think about the sexual messages your children getin school, on television or in movies. Talk to them aboutthese messages and encourage them to ask questions.
DECEMBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 5
Top Fitness Trends for 2016Each year, the American College of Sports
Medicine conducts a survey of a varied
group of over 1,000 fitness professionals
around the world to assess the top fitness
industry trends for the coming year.
The group is typically comprised of both
full-time and part-time personal trainers, fitness instructors, gym own-
ers, clinical exercise physiologists, medical professionals, professors
and students.
Survey participants are asked to distinguish between trends and fads
and to focus on only trends, which are things that influence the way
individuals behave as opposed fads, which are things that people are
excited about for only a brief period of time.
The survey results indicate what fitness professionals view as the fit-
ness-related ideas and modes of exercise that will be the most popular
amongst those who take part in regular exercise throughout the year.
Following are the top 10 findings for 2016:1. Wearable technology (first time in the Top 20- from
unranked to first place).
2. Body weight training (first appeared in the study in 2013).
3. High-intensity interval training (#1 for both 2014 and 2015).
4. Strength training.
5. Certified, experienced fitness professionals.
6. Personal training.
7. Functional fitness.
8. Fitness programs for senior adults.
9. Exercise and weight loss.
10. Yoga.
Positions 11-20 included: Worksite health promotion, group personal
training, flexibility and mobility rollers, outdoor activities, wellness
coaching, sport-specific training, circuit training, core training, outcome
measurements and smart phone exercise apps.
Trends that dropped out of the top 20 for 2016 include worker
incentive programs, exercise for treatment/prevention of obesity and
boot camp.
As indicated, both wearable technology and smart phone exercise
apps appeared in the Top 20 for the first time ever in this study.
Reliance on technology is consistently increasing, and some feel
that technology is in part to blame for the increasing inactive nature
of life today.
But if technology can be used to foster physical activity, then it is
absolutely a positive because it allows both fitness professionals and
participants to quantify and track their progress. Nothing indicates
progress more effectively to the client or the trainer than ever-chang-
ing numbers. If technology allows us to more easily and effectively
monitor results, we may as well take advantage of it!
Saturday, December 5
• Kringle Crawl 5K, Lawrenceville,
8:30 a.m.
• Gingerbread 5k & 1 Mile Fun Run,
Conyers, 9:00 a.m.
Saturday, December 12
• Holiday Hustle 5K, Gainesville, 9:00 a.m.
• ATC Ulta Challenge 50K, Conyers, 8:00 a.m.
• Jingle Dash 5K, Conyers, 8:00 a.m.
Sunday, December 27
• Peachtree Corners Holiday 5K/10K, Norcross, 8:00 a.m.
Thursday, December 31
• New Year's Eve Flashlight 5K, Lawrenceville, 6:00 p.m.
Local Races – Rockdale, Newton, Gwinnett Counties
PAGE 6 O U R H E A L T H Y C O M M U N I T I E S DECEMBER 2015
There's a lot of advice out there about what you need
to do to get a great body, but not enough discussions
about what you shouldn't do. This is odd because most
great results come from a place of clear boundaries
regarding what should and shouldn't be done.
Following are the most common traps you need to
avoid.
1. The 'I reached my goal' mindset. Most people on
a journey to better fitness will approach a point where
they've reached their fitness goals and think: "I’ve been
working so hard, it's time to treat myself, because I
deserve it!" Then they eat a treat one day, and then the
day after and before you know it, Pandora's box is open
and they’re eating a treat every single day and the
results they worked so hard to achieve have disap-
peared in a week. So when you reach your target, you
need to push even harder to maintain it going forward!
2. I saw it on Google. Yes, we all Google things
almost every day. The problem occurs when you decide
to alter what your trainer has taught you because you
researched something online and decided that you owe
yourself a short cut. If you find yourself having any
doubts, consult your trainer – he/she has the techniques
and tools to create the best plan for you.
3. The more weights, the better. You know when
you're doing weight training and you think that if you
add more weights to the exercise, that you might get
faster results? Not so fast - the more likely result is a
serious injury. Most often it's better to use just your
bodyweight or lighter weights.
4. My friend told me to do it. We all have a friend
who likes to brag about their health and fitness knowl-
edge. Again, stick to the program created by your qual-
ified trainer unless your friend happens to be one!
5. I pay my trainer so I manage him/her. Some
people want to manage their trainer, arriving at a work-
out session and announcing that today they’re doing
cardio, followed
by chest exer-
cises.
Remember that
your trainer
dedicates a lot
of time consid-
ering your pro-
gram and there
are reasons why he/she is asking you to do a particular
thing and you should do it.
6. You proclaim a cheat day. A lot of people desig-
nate a cheat day, but it’s actually counterproductive to
consume a whole pizza or tub of ice cream and trash
your body. You can make wholesome versions of your
favorite foods, like a healthy pizza or ice cream made
from frozen fruit. Finding healthier options is the solu-
tion here.
7. Holidays are made for cheating. Yes, a holiday
is about adding value to your life and enjoying some
downtime, but when a holiday means eating the whole
buffet, things can get a bit out of control. Try hard to
maintain your diet on holidays, because staying fit is an
action of persistence and adhering to your boundaries.
8. You attend a function. We've all been there - we
eat well the entire week and then find ourselves at a
function where the only food being served is canapés.
What should you do? Ask the waiter if there's a healthi-
er option and if not, stick to your diet and just say no.
9. You only play your favorites. This is the most
common mistake committed in gyms worldwide. A per-
son enters the gym, selects a few machines that they
like and then repeat the same workout on the same
machines over and over again. The result is often frus-
tration for the lack of results and boredom from the rep-
etition. The rule here is to mix it up, try something new
and challenging.
The Fitness Traps You Should NEVER Fall Into!
DECEMBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 7
A TIP FROM YOURTRAINER
Summer Bodies Are MadeIn The Winter 1. Decide what that looks like. Do you have an
old photo of yourself or someone that you
feel is the epitome of health. Post it some-
where you can see it.
2. Focus on the habits that will get you there.
For example, eating a healthy breakfast,
drinking plenty of water and regular exercise
are habits that are sure to move you in the
direction of your goal.
3. Find support. If you don't currently have a
support system, hire a trainer, join a gym,
join a walking group, etc. Everyone has
tough days and having people that will
encourage and motivate you can make all
the difference.
Get started now by incorporating these 3
tips. The magic is you have time. There is no
need for extreme measures. Look at what you
can do over the next six months and break it
down to what you'd like to achieve monthly
rather than weekly. Stay consistent and you'll
have that summer body you're dreaming of.
In today’s fast-paced lifestyle, it sometimes becomes tough to remain
committed to a fitness routine. At the start of a new program, most people
are determined and excited, but as times
progresses either the workout becomes
boring or people start to lose motivation
and eventually give up altogether.
However, another advantage of today’s
ever-changing world is that technology is
helping us to live better lives. If you are
committed to staying fit, there are plenty of apps that can help you stick
to your goal and achieve the results you desire faster. Following are
just a few.
Google Fit: This is an app that helps you to set fitness targets and stick
to them. You can pair it with your Android Wear device or use it as a sepa-
rate app to track your walking, running and cycling.
HealthifyMe: If you are planning to shed a few pounds, this is a good
app that can help you reach your goals. There is also an option in the app
to upgrade and have a personal coach help you reach your fitness goals.
Noom Coach: This is an easy app to track the calories that you con-
sume during the day. It also shares nutrition feedback on a daily basis to
help you make lifestyle changes that might help you get healthier. The
majority of people who are on a weight-loss program are always on the
lookout for healthy recipes that are tasty but not loaded with calories and
Noom Coach provides those as well.
MyFitnessPal: This is another app that helps you track your calories.
The main advantage of it is that when you cook something, you can input
the recipe and the app will calculate it’s nutritional value for you.
7-Minutes Workout: This app is for people who don’t have a lot of extra
time, so it suggests workouts that are 7 minutes long and are scientifically
proven to help people lose weight and improve their cardiovascular func-
tion. There are also options that help you target a specific area of your
body such as the abs, thighs or hips.
5 Health and Fitness AppsThat You Should Be Using
In 2016 we will once againpledge our unwavering promiseto acts of personal and mutualgain. New Years resolutions arean annual opportunity to reflecton the past and dedicate oneselfto a brighter future.
Perhaps the most importantNew Years resolution is to notmake commitments you can'tkeep. Without such a promise,the task really would be a point-less one! Broken resolutions aretaken far too lightly, and it canbe harmful to habitually breakour promises to ourselves. Withthat in mind, lets take a look atthe most popular New Yearsresolutions for 2016!
10. Fall in love: Ourresolve to find that specialsomeone who can help usthrough strife and adversity is arecurrent concern that becomesespecially noticeable over theholiday period. Spending theholidays alone can be adepressing reminder of one'srelationship status. Spending itwith family can be equally trou-blesome when everyone elsebrings a partner. A resolution tofall in love usually involves beingmore social, signing up to datingwebsites, and making an effortto improve one's appearance.
9. Overcome addic-tion: This is a common newyears resolution, but one that isfrequently understated. We canbecome addicted to more thanjust alcohol and cigarettes.
Addiction is a grey area, so ifyou're not sure, ask family andfriends for an objective opinion.Don't be afraid to seek help - it'sbraver to admit the problem thanto hide it with pride.
8. Learn somethingnew: How about learning anew language or a musicalinstrument? For something easi-er, why not pick up a book andread something that fascinatesyou? All this resolution requiresis a little time, and the knowl-edge you amass can make foran interesting conversationstarter (which could help to fulfillother resolutions!).
7. Do somethingcrazy: When I say do some-thing crazy, I'm not talkingabout anything criminal! Buthow about seeing a bit more ofthe world? Take an adventure,even if it’s just a hike in yourlocal woods. The therapeuticeffects of opening your sensesto the sights, sounds andscents of nature are well docu-mented. If you're a bit on thewild side, how about givingskydiving, hang gliding, orbungee jumping a go? Make2016 a year to remember!
6. Help save the plan-et: Recycling and reusingthings that would otherwise endup in landfill can be a feel-goodexperience. More than justimproving mood, recycling willimprove the environment we livein. We only get one shot at mak-
ing this planet our home, and ifwe screw it up, we're finished!As well as recycling, we canavoid cooking excess food, orstore our leftovers for later.Instead of having the heating onall winter, why not wear an extrathick pair of socks, a thermalvest, or a jumper?
5. Eat healthier food:We are bombarded with adviceabout healthy eating, but toooften we are told what we can'teat, not what we can! It's difficultto reduce the pleasure we getfrom food when it isn't replacedwith anything. However, thereare plenty of tasty, low-fat alter-natives. If you want somethingsweet, avoid chocolate andhave some strawberries or blue-berries instead.
4. Spend more timewith family and friends:The Christmas period can makeone yearn to escape the familyenvironment, but this can be apoignant reminder that theatmosphere would be far morehospitable if we kept in touch alittle more. Many people havelost their family, so we should begrateful for the company of ourown relatives. Time with familycan cause us to miss ourfriends, which helps us to appre-ciate the friendship they bring.
3. Do more exercise:The benefits of exercise cannotbe stressed enough. Regularexercise can help you lookyounger, sleep better, and feel
happier. It can also help youavoid a plethora of illnesses anddisabilities. The human raceevolved to run away from preda-tors and run after prey; it is ournatural state to be active. Go fora run in the morning or evening,or sign up with your local gym.For something less strenuous,try yoga or Pilates.
2. Smile more and bekinder to people: Thebenefits of smiling are drastical-ly understated. We are recipro-cal creatures; we pick up onsignals from other people andrespond in kind. The benefits ofsmiling are scientifically provenand include reduced stress lev-els and increased feelings ofwell-being. Smiling also demon-strates a basic level of kindnessand respect for others becauseit helps to establish trust andfriendship.
1. Live within yourmeans: The most importantNew Years resolution for 2016is to live within your means.Economic conditions are stilldifficult, and there are manypeople worse off than you.However, there are also manythings you can do to savemoney and avoid debt.
Top 10 New Years Resolutions for 2016
PAGE 8 O U R H E A L T H Y C O M M U N I T I E S DECEMBER 2015
If you have a regular gym routine...good for you. It can be difficult to fit a work-
out into your schedule, so the fact that you're doing that is something to be cele-
brated. But getting into too much of a strict routine can actually cause you to hit a
plateau and not get the benefits anymore — or even worse, lead to injury.
So how do you know if you need to overhaul your workout routine?
Following are the 5 most common signs that you may be in a workout rut —
and how to fix them.
Sign #1: You go straight for the cardio machine...
Getting on the treadmill or the elliptical is a good thing, because you get your
heart rate up, burn calories, and release endorphins. But if you're going to the
gym and only getting on a cardio machine, you're doing yourself a disservice
because you don't have a proper balance between strength training, cardio, core
exercises and flexibility work. A comprehensive program is the key to maximizing
your workout.
THE FIX: Include a circuit into your routine. If you walk 45 minutes per day,
start by walking on the treadmill for 10 to 15 minutes, and then complete a
round of push-ups, squats and lunges. After finishing the circuit, return to the
treadmill and walk for another 3 to 5 minutes, and repeat until you reach the
45-minute mark.
Sign #2: You always find an excuse to leave the gym early...
It's fine to plan for a couple of shortened workouts here and there, but if you're
constantly finding an excuse to leave early, something's not right. If you repeatedly
can’t complete the routine you start because you run out of steam, your exhaus-
tion could be a sign that you're not getting enough sleep or fueling your body with
the proper nutrients.
THE FIX: Take an honest look at your diet. You need to eat the right combina-
tion of proteins, carbohydrates, fruits, healthy fats and vegetables. Meals that
highlight fresh, unprocessed food and some lean meat will provide you with a
steady supply of energy. You also need to get the proper amount of sleep for your
body to perform at its best.
Sign #3: You’re always checking the time...
By constantly checking the time during your exercise routine, you're not getting
into the flow of your workouts, because if you were, distractions wouldn't interfere
with what you're trying to achieve. Chances are, if you're not staying concentrat-
ed, you're probably bored
with your fitness routine
and need to change it up
a bit.
The fix: Completely
change your routine by
using what you like as a
guide to find something new. That's key because shifting your surroundings is a
great way to help you break out of a rut.
Sign #4: You're not seeing any progress...
If your goal is to break a 9-minute mile and you just can't seem to get past 9:30,
or you can't quite bench press your target weight but you’re close, you may be in
a rut. Something is preventing you from achieving the results you desire, and
you’ll need to make a change in order to make any progress.
The fix: Ask yourself if your goals are realistic. It's wonderful to reach for the
stars, but if it's not physically possible, you may need to switch up your situation.
For example, maybe a 9:15 mile is a better place to start than a 9:00 mile. Once
you reach that goal, you'll be excited to tackle the next challenge. If that doesn't
work, seek professional guidance from a trained professional who can help you
reexamine your goals and provide honest feedback.
Sign #5: Your body is feeling the pain...
If your mentality is that if some is good, more is better and you find yourself feel-
ing tired during the day, having trouble sleeping at night, getting sick more often,
or experiencing chronic pain, then you're probably overextending yourself.
The fix: Ask yourself if this is a program you can adhere to for the rest of your
life. If you continue to overextend yourself, your body will continue to break down,
and you'll eventually have to stop. Try to schedule regular rest days into your rou-
tine - one every 3 to 5 days is best. Also, get proper nutrition and a sufficient
amount of sleep.
5 Signs You’re InA Workout Rut GWINNETT PARKS:
Alexander ParkBay Creek ParkBest Friend ParkBethesda ParkBogan ParkBryson ParkClub Drive ParkCollins Hill ParkDacula ParkDeShong ParkDuncan Creek ParkFreeman’s Mill ParkGeorge Pierce ParkGraves ParkHarbins ParkHolcomb Bridge ParkIvy Creek GreenwayLenora ParkLions Club ParkLittle Mulberry ParkMcDaniel Farm Park
Mountain ParkAquatic Center &Activity Bldg
Mountain ParkPark
Peachtree RidgePark
Pinckneyville ParkRabbit Hill ParkRhodes Jordan
ParkRock Springs ParkRonald Reagan ParkSettles Bridge ParkShorty Howell ParkSweet Water ParkTribble Mill ParkVines ParkWest Gwinnett ParkYellow River ParkYellow River Post Office
ROCKDALE PARKS:Black Shoals ParkJohnson ParkPanola Mountain State ParkPine Log ParkSouth River Trail
NEWTON PARKS:Denny Dobbs ParkFactory Shoals Recreational ParkTurner Lake
A Walk In The Park
DECEMBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 9
RECIPE OF THE
MONTHCollard GreensGratin from Southern Living
Ingredients5 cups heavy cream3 garlic cloves, minced2 cups freshly grated Parmigiano-
Reggiano cheese, divided1 teaspoon cornstarch2 (1-lb.) packages chopped collard greens8 bacon slices, diced2 cups chopped yellow onion1/2 cup panko (Japanese breadcrumbs)1 tablespoon olive oil
Directions1. Preheat oven to 350°. Bring first 2 ingredients to a boil over
medium-high heat. Reduce heat to low, and simmer 30 minutesor until reduced by half. Stir in 1 cup cheese.
2. Stir together cornstarch and 1 Tbsp. water. Whisk into creammixture until thickened.
3. Cook collards in boiling salted water to cover 5 to 7 minutes oruntil tender; drain and pat dry with paper towels. Cool 10minutes; coarsely chop.
4. Cook bacon in a large skillet over medium-high heat, stirringoften, 8 to 10 minutes or until crisp. Add onion, and cook 5minutes or until tender. Stir in collard greens, and cook, stirringconstantly, 3 minutes. Stir in cream mixture. Add salt andpepper to taste.
5. Pour mixture into a lightly greased 11- x 7-inch baking dish. Stirtogether panko, olive oil, and remaining 1 cup cheese; sprinkleover collard mixture.
6. Bake at 350° for 35 to 40 minutes or until breadcrumbs aregolden brown. Let stand 5 minutes before serving.
If you hate spending time fighting for
deals at the mall before the holidays,
why not set your sights on healthy and
useful items for Christmas? In no par-
ticular order, following are some great
ideas for the health-conscious people
on your Christmas list!
1. A Kindle: A Kindle is great, even
for those of us who still love the experi-
ence of turning the pages of a book. The Kindle doesn’t give off the
blue light that a computer or a TV does, so if you have trouble
sleeping at night, it’s a good alternative before going to bed.
2. A Basic Supplements Gift Basket: This gift would be best for
someone you know well - like a spouse or children – and should
include items such as Gelatin powder, Vitamin C, Vitamin D, and
Probiotics.
3. A Kettlebell: Kettlebells are a great choice for stay-at-home
moms or anyone who doesn’t have a gym membership because
they are practically a whole gym rolled into a ball of iron the size of a
cannonball. They not only provide high intensity cardio, strength,
and flexibility training, they can be stored in a very small space.
4. Pull Up Bar: A pull up bar hangs on most doorways without hav-
ing to nail or screw it in and can also be used on the floor for dips,
pushups, and more.
5. The Gift of Food: Food gifts have gotten quite popular lately,
and rather than a basket full of cheeses, sweets, and chocolate cov-
ered pretzels, why not give your healthy family member some grass-
fed beef, organic meats, healthy beef jerky or other high-nutrition
snacks?
6. A Natural Living Kit: The kit can be filled with herbs, teas,
essential oils, and elderberries along with a bottle of Branch Basics
all-purpose cleaner, natural sponges, spray bottles, and more.
7. Coconut Everything: A true foodie likely uses a lot of coconut-
based products so a lot of stores are starting to carry these prod-
ucts. Just make sure you look for organic, unrefined versions.
8. A Healthy Cooking Cookbook: There are healthy cooking cook-
books out there for cooks of every skill level. From beginners to
adventurous cooks to
cooking for two, you
won’t have any trou-
ble finding one for the
health-conscious
people on this year’s
shopping list.
Healthy Holiday Gift Ideas
Photo: Iain Bagwell; Styling: Buffy Hargett Miller
Hands-on: 35 MinutesTotal: 2 Hours, 30 MinutesMakes 6 to 8 servings
PAGE 10 O U R H E A L T H Y C O M M U N I T I E S DECEMBER 2015
Most of us have been there. We start off with a
desire to get in shape, so we try out every class,
join the newest gyms, and eat at only the hippest
vegan, gluten free-friendly places in town. But
somewhere along the way, keeping up with this
lifestyle becomes overwhelming. Simply put,
when it comes to fitness, at times you can have
too much of a good thing.
So we eventually end up hitting a wall where
we no longer find pleasure in working out, where
we really dread the thought of meeting with our
personal trainer, and where we want to cut our
losses with a big bowl of ice cream.
This is called burnout. It happens at your job
and it happens when working out feels like it has become a job. You’re trying to do
it all, but you’re not doing any of it correctly. You can remedy the situation by
determining what you truly enjoy doing to stay fit and do just that - you don’t have
to do it all.
Unfortunately it typically takes a certain amount of trial and error to determine
what you actually enjoy doing. One method is to stop thinking of exercise and
healthy eating as just a way to lose some weight. If you want to maintain fitness, it
can’t always be about how many calories you’re burning or how many steps
you’re taking. When we think of fitness in this way, it ultimately tends to lose its
fun factor.
So if your exercise routine feels like work to you, try to put more emphasis on
what kinds of physical activity you truly enjoy. Because we ultimately have to real-
ize that the key to a love for exercise is finding deeper motivation than just your
physical appearance.
Following are a few things to keep in mind to avoid getting stuck in an “exercise
is too much work” way of thinking.
1. Find something that you truly enjoy doing – be it hiking, running, rock climb-
ing – because when you enjoy what’s keeping you healthy, you’re more inclined to
continue doing it.
2. Realize that your body is unique and just because your friends are obsessed
with Pilates, CrossFit, or a personal trainer, doesn’t mean you have to share that
love. It’s your fitness journey, so do what works for you!
3. When it comes to healthy eating, remember that
you can have your cake, and eat it, too — just in mod-
eration. But make sure when you’re eating it, you’re
really, enjoying it, maybe with some amazing friends
and great conversation. Otherwise you’re eating mind-
lessly and you’ll end up regretting your indulgence.
If Exercise Feels Like Work,You’re Probably Doing It Incorrectly
DECEMBER 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 11
A Different Kind of Senior CareWe provide care in our beauti-
ful center, with friends, deliciousfood, and activities, for seniorswho require assistance duringthe day. Your aging loved one nolonger has to spend the day iso-lated in their home, and in turnproviding peace of mind for thefamily.
Health Related Care byProfessional Staff
Our medically trained staffspecializes in caring for individu-als with physical and cognitive
impairments. At our new centerlocated right here in Snellville,your loved one can enjoy a pro-gram that is designed to meettheir individual needs with inno-vative activities all in a comfort-able environment.
Whether you are a profession-al in the community, a caregiveror family member, SarahCarestands ready to partner with youto assist your needs.
Call or visit us today!770-685-6971.
Free 4-hourTrial DayAt SarahCare of
Snellville, we want you toexperience our programbefore you make the com-mitment.
We offer a free 4 hour trialat our center for your lovedone. We suggest coming 10am to 2 pm where they canenjoy activities, lunch withpeers and individual attention.Our activities director will getto know your loved one duringthe trial day and assist in pro-viding an individual program forthem.
Because we know youwill enjoy it, call today tomake arrangements.
Simple Fitness For SeniorsIt is never too late to start improving your life!
Lilburn, GA US 30047 • 770-289-8883http://www.simplefitnessforseniors.com
About NANCY BURNHAM: My journey to fitness began at age 61 and now at age 67I have been a Certified Personal Trainer for over 2 years. My studies specialize in olderadults with special conditions including Rotator Cuff, Diabetes, Heart Disease and
Respiratory Disease. Pilates Mat Instructor training and ZenGA Instructor training were completed in 2014with plans to complete Barre Instructor training in 2015.ACE Certifications: Personal Trainer Years Certified with ACE: 3 yrsPrograms: Private Personal Training Sessions; Group Fitness Sessions Years in the Industry: 2-5 yrs
Things You Need To Know About Aging WellThe American Physical Therapy Association and Moveforward PT
have put together a list of nine things that physical therapists want
you to know about aging well.
1. Chronic pain doesn't have to rule your life. With proper exer-
cise, mobility and pain management techniques, you can ease
pain while moving and while at rest, thereby improving your overall
quality of life.
2. You can increase your strength as you age. Improvements in
strength and physical function are possible in your 60s, 70s and 80s
- and even older - with a proper exercise program. Progressive
resistance training has been shown to slow fragility.
3. You may not need surgery or drugs if you suffer from lower
back pain. Lower back pain is often over-treated using surgery and
drugs in spite of a wealth of scientific evidence that indicates that
physical therapy can be an effective alternative.
4. You can reduce your risk of diabetes by exercising. A regular,
suitable physical activity routine is one of the most effective ways to
prevent and control Type 1 and Type 2 diabetes.
5. Exercise can help you retain your independence. Group exer-
cises guided by a physical therapist can improve your movement
and balance and reduce your risk of falling or hip fractures.
6. Your bones need exercise. Exercises that keep you on your
feet, such as jogging, walking or dancing, and exercises that use
resistance - such as weightlifting - can improve your bone strength
and reduce bone loss.
7. Your heart needs exercise. One of the most effective ways to
prevent heart disease and other cardiovascular diseases is to
engage in consistent exercise. Research indicates that if you
already suffer from heart disease, appropriate exercise can improve
your health.
8. Your brain needs exercise. People who are physically active,
even later in life, are
less likely to develop
Alzheimer's disease
or memory problems.
9. You don't have
to live with bladder
leakage. Seek help
from a licensed pro-
fessional to discuss
this condition.
PAGE 12 O U R H E A L T H Y C O M M U N I T I E S DECEMBER 2015