North Atlanta Fit Life by Hidden Values

ALPHARETTA|DULUTH JOHNS CREEK|SUWANEE PEACHTREE CORNERS

LIFESTYLE • HEALTH • FITNESS

JULY/AUGUST 2021

FitLife North Atlanta

RAISING HEALTHY KIDS

IDS' OUR KTAL MEN TH HEAL

EXERGAMING: IT'S A THING!

HEAL SUMMTHY RECI ER PES

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Tracie Morse ~Owner/Publisher Keeping our kids healthy is a top priority, especially after this time of isolation, virtual school and computer screens. We tackle the tough issue of teens' mental health on page 16 in our interview with John Trautwein, founder of the Will to Live Foundation. ANNOUNCING: the 1st Annual FitLife EXPO! We can't wait to connect, encourage and inspire you in a new way. Details on the back cover and on our website. We continue our Fit Chat series which premieres on Facebook and our business growth and networking Zoom event called BIZ Chat resuming in August. Hope you will join us for both! Need digital marketing? We can do that, too! Details in our media kit on our website.

FIT BEYOND 55 on page by 55 Fitness showcases a great way for seniors and their grandkids to get fit, EXERGAMING! Check it out on page 11. Our FIT TIP on page 6, by Eat the Frog Fitness, Johns Creek, is right on the mark in ways to help us raise fit children. Refer often to the FIT EVENTS calendar! We're making plans to connect and be active. Hope to see you out and about! Be sure to engage with us on social media! LIKE & FOLLOW @northatlantafitlife for more great content!

LIVE WELL. BE INTENTIONAL. CHOOSE HAPPY!

We are happy to welcome Cibo & Vino to the FitLife family with their amazing recipes in FIT FARE on page 20.

SUPPORT THESE LOCAL BUSINESSES

55 Fitness......................................................10 Body Bar..........................................................8 Cibo and Vino...............................................21 Chazzy Couples Boutique...........................5 Eat the Frog Johns Creek.............................7 Elevate Fitness Studio..................................4 FitLife EXPO...................................................24 Hidden Values..............................................13 HydralIVe Therapy.........................................8 Light Up the Corners Glow Run.................2 Mtn High Outfitters.....................................18

North Atlanta Family Dentistry....................22 Restore Hyper Wellness................................19 Stretch Zone.......................................................4 Structural Based Therapy.............................14 The Joint.............................................................23 The Suits Team/KW...........................................3 Total Body Therapy...........................................9 Vitality Bowls.....................................................19 Youthtopia MedSpa........................................15 Xquisite Marketing...........................................19

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Fit TIP By: Jason Wells, Eat the Frog Fitness Johns Creek

While it may take a lifetime of fitness experience to figure out what works for one individual, the fitness needs (and restrictions) of children can vary dramatically from those of adults. What works for a parent, may not be what is best or even recommended for his or her child. To help determine what those differences may be, here are some key fitness tips that apply specifically to youths (and may even apply to adults).

1) Building Good Habits Is Easier Than Breaking Bad Ones. This applies to both the exercise and nutrition. An active lifestyle MUST start when young to overcome screen addiction and the plethora of media.

2) HIIT(High-IntensityInterval Training) Can Be Beneficial. Despite HIIT being somewhat detrimental to adult bodies as we push past our 20’s, kids’ joints are extremely resilient and heal quickly, making them less resistant to the wear and grind that HIIT training has on adults. Furthermore, their young and pliable hearts can handle the sustained intensity and recover quickly during the interval pauses, making them less susceptible to aggravating any heart conditions or tired muscles.

3) Listen to Your Body This is in stark contrast to what we tell adults, in that adult’s mental determination can push their body further than their body thought was possible. However, for kids, it is super important to be mindful of the feedback their body is giving while it is continuing to develop and grow. 6

This becomes even more important during growth spurts as muscles must adjust to the change in bone size.

4) Bodyweight Exercises Preferred Over Power Lifting. This is especially important for kids before they get to their teenage years. Excessive weightlifting can grind down growth plates and hamper bone development. Utilizing bodyweight and functional movements alleviate these concerns and keep muscles developing at the same pace as the bones.

5) Balance Your Type of Exercises. This definitely applies to both kids and adults, but for different reasons. Another way to damage growth plates is through overuse or repetitive stress to the joint areas where they are located. Therefore, it is important that kids do not stick to only cardio exercise, or only strength training, and instead always have a healthy mix of fitness-related activities. This also applies to sports. Kids should play multiple sports until their teenage years to avoid this kind of repetitive stress injuries and painful inflammation. Follow these guidelines to build healthy habits at an early age!

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Fit Beyond 55 Exergaming: What Is It? It Can An d , Ho w e Eve ry o n Benefit By: Brendan Skeen, 55 Fitness Researchers at Union College studied seniors who had been diagnosed with or were at risk for mild cognitive impairment (MCI), a precursor to Alzheimer’s, over a period of six months. At some point,

we have probably all been frustrated by children becoming completely lost and seemingly entranced by their phones, tablets, computers, and video games. The technology divide between older adults and younger people is undeniable. However, a relatively new genre of video games known as “exergaming” can bridge this divide and all ages can benefit physically, cognitively and emotionally while enjoying quality time together. The “exergaming” genre of video games is not just for kids! Game systems like Nintendo Wii and Sony PlayStation offer a wide variety of games that promote physical activity with games such as bowling, baseball, dancing and tennis. Wii gaming consoles are typically kept in the family/living room which confirms the "exergaming" trend is a popular way to motivate multigenerational family interaction. Studies have shown that Wii games can improve balance and coordination among older adults but the benefits were not limited to physical fitness.

The seniors were divided into two groups, one group participated in exergaming 3-5 times per week while the other group either only played video games or only exercised without a video component. To the surprise of the researchers, the exergamers blew the other group out of the water! The results showed that the seniors who exercised while playing video games experienced significantly better executive function, which controls multitasking and decision making. Executive function is the key to remaining independent as you age. For example, it makes sure you don’t forget that you have something in the oven while you’re putting clothes into the washing machine. The benefits of exergaming for the mature adults didn’t stop there. The exergamers also saw exponentially greater improvements in verbal memory and physical function too. With scientific proof

of the physical, emotional, and cognitive benefits for all ages, capitalize on your grandchildren's interest technology and get them moving. Who knows you may finally even beat them at a video game.

55 Fitness is a boutique fitness center in Alpharetta catering to Adults 55 and over. Our personal trainers are specially certified to accommodate the needs of mature adults. Learn how we can help you achieve your fitness goals. Together we can make 2021 the best year yet!

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Fit Events

July/August 2021

Light Up the Corners Glow Run August 2019 Peachtree Corners

RUNNING ALPHARETTA FREE RUN CLUB Mondays @5:30p Saturdays @8a Alpharetta Community Ctr 175 Roswell St, Alpharetta BIG PEACH ALPHARETTA FREE RUN/WALK CLUB Mondays @6:30p Wednesdays @6:30p 5530 Windward Pkwy Alpharetta BIG PEACH SUWANEE FREE RUN/WALK CLUB Monday Group Walk @6:30p Tuesday Group Run @6:30p Women’s Run/Walk/Jog Wednesdays @9a Thursday Group Run @6:30p Suwanee Town Center MAX’S MOON RUN Saturday, July 24 @7p Suwanee Town Center Park COACH CLIFF RAMOS LEGACY 5K Saturday, August 21 @8a Tribble Mill Park, Cumming

SAFFT FOSTER YOUR COLOR CRAZE 5K Saturday, July 31 @8a SAFFT, 219 Castleberry Rd, Cumming

ANNANDALE VILLAGE EXTRA MILE 5K Saturday, August 28 @8a Suwanee Town Center Park, Suwanee

HORNS 2021 EARLY BIRD 5K Sunday, August 1 @8a Haw Creek Park, 2205 Echols Rd, Cumming

STAMPEDE 2020 Wednesday, September 1 Virtual Challenge

SHOW US YOUR HUSTLE 5K Saturday, August 7 @8a Suwanee Town Center Suwanee RUN WITH THE HERD 5K Saturday, August 7 @7:30a Lanier High School, 918 Buford Hwy, Sugar Hill MUSTARD SEED 5K - Peactree Road Race Qualifier Sunday, August 8 @8a 3838 Johns Creek Pkwy, Johns Creek LIGHT UP THE CORNERS 4MILE & 1K TWILIGHT TROT Saturday, August 14 @8:30p (4 mile); @8p (1K) The Forum on Peachtree Parkway, Peachtree Corners

SAVE THE PENGUIN Wednesday, September 1 Virtual Challenge BOSTON BOUND MARATHON Peachtree Road Race Qualifier

Sunday, September 5 @6:30a 3838 Johns Creek Pkwy, Johns Creek

YOGA/FITNESS AVALOM AT AVALON Wednesdays @6p April 7 - October 27 Avalon, Alpharetta SUNDAY SWEAT SESSION July 18, August 15 Sundays @9:30a Alpharetta City Center

RUN RUCK AND BREW MILE Saturday, July 10 @8:30a Cherry Street Brewpub at Halcyon, Alpharetta 12

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Fit Events YOGA/FITNESS (cont)

COMMUNITY EVENTS

FREE FITNESS ALPHARETTA Free Barre, Yoga, Fitness & Zumba classes Brooke Street Park, Alpharetta Check www.alpharetta.ga.us Click Fitness Programs for times

AVALON NIGHTS LIVE Fridays, @6:00 – 8:00p Through October Avalon, Alpharetta

JOHNS CREEK FREE OUTDOOR FITNESS YOGA & BARRE Sundays @10a Mondays @ 6p Thursdays @10a Newtown Park, Johns Creek YOGA ON THE GREEN Tuesdays: July 6, 13, 20, 27 August 3, 10, 17, 24, 31 September 7, 14, 21, 28 @8:30 – 9:30a Peachtree Corners Town Green GOGA GOAT YOGA ON THE GREEN Saturday, July 17 @9a & 10a Saturday, August 14 @ 9a & 10a Halcyon, Alpharetta FARM ANIMAL YOGA ON THE GREEN Saturday, July 31 @9:00a & 10a Saturday, August 28 @9a & 10a

4th OF JULY FIREWORKS Sunday, July 4 @7:00p FREE Wills Park, Alpharetta

FARMERS MARKETS & FOOD TRUCKS HALCYON FARMERS MARKET March 23 – December 21 Tuesdays, 4 -7p Halcyon, Alpharetta DULUTH FARMERS MARKET June 24, 4 - 8p Duluth Town Green

MOVIES ON THE GREEN Thursday, July 8 @7:30 - 10:30p ALPHARETTA FARMERS MARKET Halcyon, Alpharetta April 3 - October 30 FREE CONCERT IN THE PARK Saturdays, 8:30a - 12p Home By Dark in concert Alpharetta City Center Saturdays, July 10, 24 SUWANEE FARMERS MARKET August 14, 28 May 1st– September 25 @7:30 – 9:30p Saturdays, 8a-noon Brooke Street Park, Alpharetta Suwanee Town Center

OBSTACLE TRIATHLON/CYCLING COURSE/TRAIL RUNS DIRTY SPOKES SAWNEE MOUNTAIN 4.0/3.1 MILE TRAIL RUN Saturday, July 10 @8am Sawnee Mountain Preserve, 4075 Spot Rd, Cumming

GEORGIA PEACH SPRINT WOMEN’S TRIATHLON Sunday, August 1 @7:30a Lake Lanier Island Resort, 7000 Holiday Rd, Buford TRAILS AND ALES Thursday, July 15 & August 19 @6p Downtown Alpharetta

***ALL EVENTS SUBJECT TO CHANGE IN ACCORDANCE WITH CDC, STATE AND LOCAL GOVERNMENT COVID-19 GUIDELINES. ***

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Which 5 of Us Suffers from Anxiety and/or Depression?

Are Our Kids Really Okay? 6 QUESTIONS TO BE SURE

According to the CDC, “Beginning in April 2020, the proportion of children’s mental health–related ED (Emergency Department) visits among all pediatric ED visits increased and remained elevated through October. Compared with 2019, the proportion of mental health– related visits for children aged 5–11 and 12– 17 years increased approximately 24%. and 31%, respectively.” When it comes to our children, we, as parents, want to support, encourage, love and guide them the best way we can. It is our nature to want to make everything alright for them. If we’re okay (or act okay), then they’ll be okay, too. 16

We make lemonade from lemons, right? While this principle is applicable, it may not comfort a child or teen who is struggling. We spoke with John Trautwein, Founder of the Will to Live Foundation, about what we can do to make sure our kids are talking to us, and that they are really okay. COVID has definitely played a role in stress and anxiety of our kids. The Kaiser Family Foundation reports that 56% of young adults (ages 18-24) report symptoms of anxiety and/or depressive disorder…more than HALF! “Our kids are dealing with the loss of a year or more of their lives. That equates to 25% of their high school/college experience”, John says. Keep in mind that a year is a lot longer to someone who has only been alive for 15-20 years, as opposed to their parents or grandparents. “Our kids need to hear that it’s okay NOT to be okay.” It’s important for parents to recognize and appreciate that kids have suffered socially,

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academically, physically and mentally… no

John, a successful businessman, speaker,

one’s fault, no judgement, just a culture of

husband, father and former MLB player,

understanding and openness. Need some

points out that silver linings can come

ideas? John offers us questions to use to

from tragedy, and he is living proof. His

open a dialogue.

son, Will, completed suicide in 2010 and he

1. "NEVER ask them, ‘how was your day?’ Be more specific. They don't want to talk about their day. If your kids are like mine, you will get one syllable grunts as a response”, he says. Yep.

2. Anything funny happen today? 3. Anything annoy you or make you mad today? Listen to the answer and then follow up with, how did that make you feel?

and his family have worked tirelessly to bring awareness and dialogue to this difficult topic through the WILL TO LIVE FOUNDATION. During tough times, he shares a baseball analogy that there may not be a lot of home runs or big things to celebrate. So, we have to learn to celebrate the singles. Rejoice in the little things. Bringing attention to little steps and small gains can change focus to the positive, while recognizing what is occurring, or has occurred.

4. I read an article today on the pandemic and its dramatic effect on stress and anxiety. How are your friends doing?

56% of young adults (ages 18-24) report symptoms of anxiety and/or depressive disorder… more than HALF!

John states that it is always easier to talk about others and that can open the door to talk about themselves. 5. This is really brutal, isn't it? I never had to do this. I'm impressed with how you're doing this. Let them know you understand how hard it is rather than ‘Yeah, that happened to me and I turned out fine’ or ‘Don't worry it will pass’.

We are all still learning to be more mindful of how circumstances can affect different people in different ways. Start with these questions to open the lines of communication and create a culture of under-

6. Finally, we should never ever be afraid

standing. Who knows what you might

to ask, 'Are you ok? Are you thinking of

learn!

hurting yourself? Do you have any suicidal thoughts? 1 in 10 do.’ John relates that by asking these important questions, you are showing your child that you understand that self-harming thoughts are not rare and are okay to talk about. You are recognizing the world we are all in.

Never be afraid to say, “Love ya, man”! Find out more about the WILL TO LIVE FOUNDATION and resources for help at https://will-to-live.org/ By Tracie Morse, North Atlanta FitLife

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Fit Fare

Roasted Veggie Sliders: Ingredients:

Serves: 4 3. Pulse until the vegetables are roughly chopped, but not puréed. Add mix to a medium mixing bowl.

1 each - Zucchini 1 each - Yellow Squash 1 each - Red Pepper 1 each - Red Onion 2 each - Carrot 1 each - Egg 3/4 cup - Bread Crumb 3/4 cup - Parmesan Cheese 1 small can - Garbanzo Beans

4. Add bread crumbs to the mixture until the mix comes together. Make sure the mix is not too wet and not too dry. Form 2 oz patties of the veggie burger mix. 5. Serve in bowls and garnish with fresh chopped cilantro. 6. In a skillet on medium heat drizzle olive oil. When the oil is hot, start searing veggie patties until dark brown, then flip the burgers over and cook the other side. Repeat until all remaining veggie patties.

Garnish: 4 pieces - Havarti Cheese, garnish 1 cup - Arugula, garnish To taste - Olive Oil To Taste - Salt and Pepper

7. When the veggie patties and buns are cooked, you are ready plate up!

Directions: 1. Cut the squash, zucchini, red onion and red pepper into 1/2 inch pieces. Toss in olive oil, salt and pepper. Roast in 425 degree oven for 20 minutes. Once roasted, let cool to room temperature. 2. In a food processor, combine the roasted vegetables, egg, Parmesan and garbanzo beans.

- Place the veggie patty on the bottom of the bun. - Add Havarti Cheese on top of the veggie burgers. - Place 1 oz if Arugula on each slider and drizzle a little olive oil on each. - Top the sliders and ENJOY!

Thank you, Cibo & Vino! 20

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Fit Fare

Serves: 4

Summer Broccoli Salad: Ingredients:

2 heads - Broccoli 2 Tbsp - Olive Oil 1 cup - Red Pepper 1/4 cup - Cilantro 1 cup - Carrot 1/4 cup - Mint 1 cup -Celery 1/2 cup - Basil 1 cup - Red Onion 1 cup - Pecans, toasted 1/2 Cup - Celery Leaf Salt and Pepper to taste 5 slices - Bacon 1 cup - Greek Yogurt, plain 2 Tbsp - Seasoned Rice Wine Vinegar

Directions:

1. Break down and slice all vegetables. Cut broccoli into 1 inch florets. Slice celery and red onion thinly. Cut red pepper to a small dice. 2. Bring a pot of salted water to a boil. While you wait, put ice in a medium bowl and fill halfway with water. Blanch broccoli in boiling water until bright green, remove and place in

ice water immediately. When chilled, remove from ice water and dry thoroughly. 3. Pre-heat oven to 375 degrees. Place bacon slices on a sheet pan. Cook in the oven for 10-12 minutes or until crispy. When done, place the bacon on a paper towel to absorb the grease and let cool to room temperature. Once it is cool cut the bacon into quarter inch slices. 4. Dressing - In a medium mixing bowl, add Greek yogurt, olive oil, rice wine vinegar and all herbs chopped. Then whisk all the ingredients together. Salt and pepper to taste. 5. In a larger mixing bowl add broccoli, all veggies, bacon together and mix together. Add your dressing to the salad a little at a time, so that it does not get over dressed. Add salt and pepper to taste.

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