our healthy communities december 2015 publication

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

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


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.


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


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!


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


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


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


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


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.

our healthy communities december 2015 publication

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