It is almost that time of year again where we leave Daylight Savings Time and return to Standard Time.  With this comes shorter days, early evening darkness and also the potential danger of more accidents and attacks.

If you are one of those people, who no matter what time of year it is, find yourself walking, running, biking or doing your daily exercise routine outside, here are some tips to keep you safe:

  • Always walk/run against (facing) traffic.  Just because you see them, drivers may not see you.
  • While biking, ride with the flow of traffic and follow the rules of the road (stop signs, traffic lights, 4-way stops, turns etc.)
  • Avoid super busy roads with no shoulders or sidewalks
  • Choose a well lit route.  Also, test your night time route during the day to check for potential hazards such as limbs, pot holes, obstacles, safety escapes, sketchy areas, etc.
  • Vary your routes and times if possible – potential attackers watch for patterns especially in isolated areas
  • Walk, run, bike with a buddy – there is safety in numbers
  • Carry a cell phone and/or pepper spray (
  • Always tell someone your route and estimated time that you will return
  • Low to no music – either ditch your music or keep one ear phone out and the volume turned down low
  • Always have an ID on you – either a drivers license or an ID tag you wear (check out
  • Be seen – reflective gear, LED flashing lights and headlamps are your friend and could possibly save your life.  There are several options out there but here are a few of my favorites: 1. Amphipod Xinglet Flash LED Reflective Vest, 2. Amphipod Micro-Light Flashing Armband, 3. Amphipod Swift-Clip Cap Light, 4. Nathan Strobe Light, 5. Nike Reflective Storm Fit Hat )

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  • Finally, follow your instincts – if you feel you are entering an unsafe situation or area, trust your gut, leave immediately and seek safety

Be aware, be seen and stay safe!  Also, don’t forget to “fall back” one hour this weekend!

Paula Jamieson

Personal Trainer and Fitness Nutritionist

Bodyrich Fitness Company







Aside from the obvious (being tired and not being able to function well) it has been found that the lack of sleep can affect our health in more areas than thought before.  Sleep is like nutrition for the brain – most people need between 7 – 9 hours each night.  Get less than that and your body will react in ways that can be very harmful to your health.

Skimping on sleep sets your brain up to make bad decisions. It dulls activity in the brain’s frontal lobe (the decision-making and impulse control part).  So it’s a little like being drunk where you don’t have the mental clarity to make good decisions.  When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise (too tired), get takeout for dinner, and then turn in late because you’re uncomfortably full.

A study in the American Journal of Clinical Nutrition found that when people are sleep deprived, they ate bigger portions, late-night snacking increased as well as cravings for energy-dense, high-carbohydrate foods. Lack of sleep can turn even the most determined dieter straight to Ben & Jerry’s. A sleepy brain appears to crave junk food while also lacking the impulse control to say no. Why? Because insufficient sleep impacts your hunger and fullness hormones…Ghrelin (which signals your brain that it’s time to eat) is increased when you’re sleep-deprived which makes your brain say “let’s eat”; and also, Leptin levels (which cues your brain to say “I’m full”) plummet therefore again your body says “let’s eat even more!” Put these two together and here come the extra pounds.

On top of bad decisions and hormone imbalances, there is cortisol spike that come from too little sleep as well. The stress hormone cortisol signals your body to conserve energy to fuel your waking hours.  Conserving Energy = Storing Fat.  Finally, researchers say that just 4 days of sleep deprivation can also cause your body’s ability to process insulin to go awry which causes your body to hold on to sugar, starches and other food instead of processing them into energy. When your body doesn’t process fats from your bloodstream for energy, it stores them instead.

Here are some tips to not only help you get to sleep, but to have restful sleep as well:

Shut down all your electronics (cell phone, TV, computer) about an hour before bedtime and create a simple bedtime ritual – read, take a warm bath, etc.; Try to wake, eat dinner and retire each day on a steady schedule (at least during the week days); consume caffeinated drinks/foods and alcohol no later than 2 – 3 hours before bedtime. (Even though alcohol can help you fall asleep faster, it can also cause you to wake up in the middle of the night and cause restless sleep); Cut fluids off by 8 p.m.; Avoid late night spicy or high fatty foods; Have a small snack 1 hour before bed – warm milk contains tryptophan (yes, like the turkey) and can aid in rest. (Other snacks that contain tryptophan are bananas, yogurt, nuts and seeds); Finally, be sure your bedroom is nice and dark (or wear an eye mask) – this cues your body to release the natural sleep hormone melatonin.

If the lack of sleep only happens a few times here and there throughout the year, it is really no problem. Trouble is, nearly 2/3’s of Americans are not getting enough sleep during a typical week.  Experts have studied and all agree that getting enough shut-eye is as important to your health and weight as diet and exercise.  So having trouble shedding those pounds???  Try adding in an extra few zzzzzzz’s each night.

Paula Jamieson

Personal Trainer and Fitness Nutritionist

Bodyrich Fitness Company – Duluth, GA


The weather is cooler, 2014 is coming to an end at rapid speed and though it may seem still a bit far away, those holiday parties and events will be upon us in no time.  What better time to start taking charge of your body and get even more fit and healthier than before.

Whether you are already fit and have a workout routine in place or you have never worked out in your life and would like to get started, we would love to work with you to help meet your ultimate fitness goals.

At Bodyrich Fitness Company, we are more than just a gym.  As a matter of fact, we are not really a gym at all; we are a private personal training studio that offers customized one-on-one training with one of our certified, professional trainers.  Conveniently located in Duluth (at the intersection of Satellite Blvd. and Duluth Hwy. 120) our spacious studio is never crowded and provides our clients a non-intimidating environment.

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Whether you want to lose weight, tone up, run faster, get stronger, lower your blood pressure/cholesterol, release stress, shake up your fitness routine or just look great in that holiday dress, our professional staff of trainers and sports nutritionist listen and work with you to design a personal training program designed specifically for your wants and needs.

As always, we offer a free consultation and intro workout. We have appointments available now so contact us today to get started! 678-417-0880 ext. 8301 /


October is here and fall is definitely in the air.  What better time to take advantage of the seasonal food items while they are at their peak.  Try out these not only delicious but healthy recipes and add some fall flavor to your daily meals.

BREAKFAST:  Pumpkin Pie Oatmeal


  • 1/2 C old fashioned oats
  • 1/2 C low fat milk
  • 1 ripe banana, mashed
  • 2 hefty shakes cinnamon
  • 1/4 C canned pumpkin (or fresh pumpkin boiled and mashed)
  • 1 small shake ground cloves
  • 1 small shake ground nutmeg
  • Add pecans, cranberries, blueberries, etc. (optional)


  1. Put the oats, milk, mashed banana, and cinnamon into a small pot on the stove.
  2. Stir continuously over medium high heat for about 5 minutes, or until the mixture gets thick and creamy (and starts slightly bubbling).
  3. Turn down heat to medium low and add in the pumpkin and a small shake each of ground cloves and ground nutmeg.
  4. Top with nuts, cranberries, blueberries, etc. (if desired)

LUNCH:  Autumn Chicken Salad


  • Chicken – (boiled) shredded or cut into small pieces
  • 1 celery stalk, chopped
  • 6-8 grapes, sliced
  • Small handful walnuts, chopped
  • Nonfat plain Greek yogurt
  • Dijon mustard
  • Cracked pepper
  • Fresh spinach
  • Whole wheat pita/bread Instructions:
  1. Start with the chicken in a small bowl. Add chopped celery, grapes, and a small handful of walnuts.
  2. Next, add some cracked pepper and a spoonful of plain yogurt and a squirt of Dijon mustard (add about 2 parts yogurt per 1 part mustard, to taste). No mayo necessary!

Mix it all up, place on a whole wheat pita or bread, top with spinach, and enjoy

SNACK:  Pumpkin Seeds


  • 1 ½ cups pumpkins seeds (clean and dried)
  • 2 tsp. olive oil
  • For spicy pumpkin seeds: 1/2 teaspoon each garlic salt, cumin, coriander and cardamom
  • For sweet pumpkin seeds: 1 teaspoon each ground cinnamon, cloves and ginger and 1TB dark brown sugar


  1. Preheat oven to 300 degrees F.
  2. Toss pumpkin seeds in a bowl with olive oil and seasonings of your choice
  3. Spread seeds in a single layer onto a baking sheet (with parchment paper or lightly greased)
  4. Bake approximately 35 – 45 minutes (stirring occasionally) until golden brown

DINNER:  Roasted Shrimp over Spaghetti Squash


  • 1 large spaghetti squash (cut in 1/2 lengthwise & scoop out the seeds/strings – discard)
  • Sea salt and freshly ground pepper
  • 1 pound large shrimp, peeled and deveined
  • 1 TB plus 1 tsp. extra-virgin light olive oil
  • 1 TB lemon juice
  • 1 TB fresh parsley, roughly chopped
  • 2 TB fresh basil, roughly chopped



  1. Preheat the oven to 375ºF.
  2. Season the squash with salt and pepper.
  3. Place cut side down in a 9-by-13-inch baking dish.
  4. Add 3/4 cup water
  5. Cover with foil and roast until tender when pierced with a knife, about 45 minutes.
  6. Let cool about 10 – 15 minutes
  7. Carefully, with a fork, scrape the flesh of the squash into a large bowl. (it should string out like spaghetti)


  1. When squash has cooked about 25 minutes, place shrimp on a rimmed baking sheet
  2. Toss the shrimp with 1 teaspoon oil and season with salt and pepper.
  3. Roast (uncovered) until cooked through, 8 to 10 minutes.
  4. Add the shrimp, lemon juice, and 1 tablespoon oil; toss to combine.
  5. Toss in basil and parsley
  6. Plate the spaghetti squash and serve shrimp over the top – enjoy!










October 1st is the official start of National Breast Cancer Awareness month so what better way to start the month than spreading the word and sharing information.

Breast cancer is the second leading cause of cancer death in women, exceeded only by lung cancer. In 2014 there have been approximately 232,670 new cases of invasive breast cancer diagnosed in women.  The chance that breast cancer will be responsible for a woman’s death is about 1 in 36 (about 3%). However, death rates from breast cancer have been declining since about 1989, with the decreases believed to be the result of earlier detection through screening and increased awareness, as well as improved treatment.

There are some risk factors of breast cancer that cannot be prevented:

  • Being female
  • A family history of breast cancer
  • Age
  • Never having borne a child / first child after age 30
  • First menstrual period at an early age
  • A history of benign breast disease that require biopsies

However, there are some lifestyle choices that we can make on a daily basis that have been scientifically proven to help our odds:

  • Limit alcoholic beverages – Compared with non-drinkers, women who consume 1 alcoholic drink a day have a very small increase in risk but those who have 2-5 drinks daily increase their chances of getting breast cancer by 1½ times
  • Stop smoking – Studies have found that long-term heavy smoking is linked to a higher risk of breast cancer, especially those who started at a younger age.  Stopping smoking can reduce this risk back down.
  • Maintain a healthy weight – There is a very clear link between obesity and breast cancer.  Excess fatty tissue is a source of circulating estrogen in your body and breast cancer is linked to how much estrogen you are exposed to in your life.
  • Exercise – Helps you maintain a healthy weight; Aim for 30 minutes of exercise 5 – 7 days a week.
  • Vitamin A – Retinoids (natural or synthetic forms of Vitamin A) have the ability to destroy or inhibit the growth of cancer cells.  Some natural high A vitamin foods are sweet potatoes, carrots, dark leafy greens and butternut squash.
  • Flaxseed – This is particularly high in phytoestrogen, lignan which appears to decrease estrogen production and can inhibit cancer growth.  Sprinkle some on your salad or breakfast cereal.

Finally, a couple of “myths” about breast cancer:

  • Myth #1 – Bras cause cancer – there is absolutely no scientific or clinical basis for this claim
  • Myth #2 – Breast implants cause an increased risk – they can cause scar tissue to form and make it harder to see breast tissue on a standard mammogram but there are special X-rays that may be used to assist.
  • Myth #3 – Men do not get breast cancer – approximately 1700 men are diagnosed per year
  • Myth #4 – Mammograms cause breast cancer – mammograms are one of the best tools in early detection of breast cancer.  It cannot cause cancer to spread nor can the pressure put on the breast from the mammogram cause cancer.

Nothing you do can guarantee your life will be cancer-free.  But if you practice healthy habits, know your family history, consult your doctor about extra measures you can take, and get your annual mammogram you can at least significantly reduce your risk of this potentially fatal disease.

Paula Jamieson

Atlanta Personal Fitness (a bodyrich company)

Personal Trainer & Fitness Nutritionist