Like the holiday’s themselves, the month of January has almost come and gone. If you are like many people, you made New Year’s resolutions and/or goals for 2015…some of them were little things, some may be long term goals but either way, with busy schedules, the cold weather or something else, you may have found that your resolution of fitness has already fizzled out or maybe you just never quite got started. Never fear, it’s not too late to start a “new” New Year’s Resolution and we are here to help.  Call today and take advantage of our personal training special and jumpstart your fitness goals.

not too late


  • Three – 30 minute one-on-one personal training sessions plus a Fitness Nutrition Write-up
  • Must purchase by February 28, 2015
  • New clients only
  • Limit one special per person
  • All 3 sessions must be used within 1 year after purchase

About us:

  • We are a personal training studio
  • No membership fees / No contracts
  • Flexible scheduling
  • Non-intimidating environment
  • Every member of our training team is a certified professional trainer who is on time and focused on your goals
  • Our Mission:  To provide inexpensive, convenient and enjoyable personal training and coaching programs that revolutionize lifestyles into ones that are healthier and more energized

Contact us today to get started

678-417-0880 ext 8301 or

Paula Jamieson

Certified Fitness Trainer & Fitness Nutritionist


First of all, one of the best ways to prevent getting colds this season is a regular, moderate exercise regime. Findings show that exercise helps your immune system fight simple infections such as colds and flu.  With regular exercise, the number and aggressiveness of certain immune cells increase by as much as 50% to 300%. However, many have questioned what about exercising when you have a cold? Is it safe?

EXERCISING WITH A COLD:  Because exercise may help to boost immune function, it’s usually safe to exercise with a cold as long as you listen to your body. Sometimes cold medications such as decongestants can increase your heart rate…the combination of exercise and decongestants can cause your heart to pump very hard and you may find yourself becoming short of breath. Also, the drying properties of antihistamines can cause you to dehydrate at a much faster rate, if you plan on exercising while taking these medications, be sure to drink plenty of fluids before, during and after.

ASTHMA:  If you have asthma, make sure you talk with your doctor before exercising with a cold. If your asthma symptoms are worse with a cold, you’ll need to use caution. You may have increased respiratory symptoms such as coughing, wheezing, and shortness of breath.

FEVER:  If you have a fever with a cold, exercise may stress your body even more and would not be the best thing to do. Wait a few days to get back to your regular exercise regimen. Working out too hard with a cold could stress your body, causing you to feel worse and may even hinder your recovery. So again, listen to your body.

HOW MUCH IS TOO MUCH:  For an average person, “too much” exercise isn’t usually a problem but if you’re trying to reduce the number of colds, make sure you take time for rest and recovery after periods of intensive training. Your immune system fights most effectively when it isn’t stressed. Though moderate exercise increases immunity, research also notes that athletes who train rigorously without proper rest and recovery are more susceptible to infections like colds or flu. Too much exercise without enough rest may actually harm your immune system.

WHEN TO CONTACT A DOCTOR:  If you exercise with a cold and have increased chest tightness or pressure, trouble breathing or excessive shortness of breath, light-headedness, dizziness or difficulty with balance stop immediately and contact your doctor.

soup cartoon

Finally, if you find yourself with a cold or the flu this season, whether you exercise or not, enjoy this Healthy and Hearty Chicken Noodle Soup recipe to help you fuel up and feel better.

Healthy and Hearty Chicken Noodle Soup

  • 2 TB olive oil
  • 1 large onion, chopped
  • 5 carrots, sliced
  • 3 ribs celery, sliced
  • 3 sprigs fresh thyme and/or parsley
  • 1 bay leaf
  • 2 quart reduced-sodium chicken broth
  • 4 cups water
  • 2 lb boneless, skinless chicken breasts – cooked and shredded
  • 8 oz wide egg noodles
  • Salt and Pepper to taste 
  1. Heat oil in 4 quart pot over medium heat
  2. Add onion, carrots, celery, thyme/parsley and bay leaf
  3. Cook, stirring occasionally, until vegetables are softened but not browned, about 5 minutes
  4. Stir in broth and 4 cups water – Bring to a boil.
  5. Stir in noodles and shredded cooked chicken and simmer until noodles are tender, about 7 minutes.
  6. Discard bay leaf and season soup to taste with salt and pepper.

NUTRITION (per cup) 135 calories, 13g pro, 12 g carb, 1g fiber, 3.5 g fat, .5g sat fat, 285 mg sodium

(Makes about 15 cups)

* To freeze, chill soup completely, place in container with lid and freeze up to 3 months








If you are no longer seeing results from your current workout you have more than likely plateaued.  When you perform the same exercises over and over, your muscles stop responding because they are no longer being challenged.  Adding something new to your weekly exercise routine will not only wake up those sleeping muscles, it will also wake up your excitement to exercise again and get out of the same ole rut.

To help you get started, here is a list of the Top 7 Fitness Trends for 2015:

1.  Bodyweight Training – this is nothing new, in fact, it is actually old school.  Before all the classes, gyms and videos, the only equipment used was your body.  Try adding some squats, lunges, planks, push-ups, crunches and jumping jacks to your weekly routine.  The best part of this type of workout is you can take it with you wherever you go.

2.  High Intensity Interval Training (HIIT) – One of the most effective and efficient workouts because you get your cardio and strength training in one.  The beauty of this workout is you can do a mini session and still get maximum results.  This one is great for everyone but especially for those who have super busy schedules.

3.  Treadmill – If your treadmill has become a laundry holder, dust collector or is looked upon as a “dread-mill” it is time to pull it back out.  With new treadmill interval routines, treadmill videos and group classes (such as Tread and Shed) it is time to give this bad weather friendly machine a new try.

4.  Tech – Yes, even workouts have gone digital.  There are many cool fitness apps that help you count steps, calories and even a friendly reminder nudge to get moving.  Also, there are full workout videos that you can download online and workout wherever you have a computer or media player.

5.  Recovery – Many athletes forget the importance of down time.  In order for muscles to perform at their best, they need rest and recovery.  Add stretching, yoga or a good massage to your weekly routine.  Also, it is perfectly okay to have a total rest day as well.  All of these will help prevent muscle fatigue, exercise burnout and injuries.

The next two workouts are not popular everywhere but are starting to make the exercise scene:

6.  Barre – A stationary handrail workout (yes, think Ballet).  It is a total body workout that tones your thighs, abs, arms and burns fat all by using a dance bar.

7.  Cardio Bars – Think juice-fueled dance parties complete with DJ.  Burn calories while shaking it and dancing with your friends.

So if you are a beginner trying to get started working out, you are no longer seeing results or you are just bored with your current exercise regime, try adding one, a couple or all of these to your weekly routine and shake things up.

Paula Jamieson

Certified Fitness Trainer and Certified Fitness Nutritionist

Bodyrich Fitness Company

678-417-0880 ext. 8301 /






NEW YEAR – FRESH START…A Resolution to Actually Keep

It’s the end of the year, you are reflecting on the good and bad and beginning to make your goals and resolutions for the New Year. You start off all fired up with great plans and expectations and then by some chance, either time restraints, stress, frustration – within a month or two (or even a week or two) you find that you have either broken or totally given up on them. This year can be different…stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthier, then here are 10 tips to help you not only get started, but also to stick with it.


  1. Be Realistic – The quickest way to fall short of your goal is to make it unrealistic. For instance, resolving to never eat your favorite “bad” food all year is setting you up to instant failure. Instead, resolve to cut back on your favorite bad food and save it for special occasions or a treat for success.
  2. Plan Ahead – Don’t make your resolutions on New Year’s Eve. If you wait until the last minute, it will be based on impulse and whatever your mindset is at that particular moment (like I need to shed these holiday pounds as fast as possible). Instead, it should be planned at the beginning of December or even wait until a few days into the New Year after you have had time to regroup from all the holiday festivities and have a clear mindset and plan. Make your goals realistic and lifestyle changes not just temporary fixes.
  3. Outline Your Plan – Write or enter your workout times into your daily calendar as an appointment. That way they are scheduled into your day as a part of your events. You are less likely to cancel it if you have a reminder. Schedule a workout with a buddy, you don’t want to let them down so you are more apt to show up if you know they are waiting on you.  Be prepared…go ahead each week and have a plan of attack on how you will deal with the temptation to have that piece of cake or bad food that is calling your name. Plan to have healthy snack alternatives ready to eat (such as fruit, veggies, yogurt, low-fat cheese, etc.) so that you are armed and ready the moment that temptation comes. Also, have an accountability friend that you can call on for help when temptation comes. Many times when we crave bad foods we are just bored or stressed – sometimes talking and laughing with a friend can get your mind off food all together.
  4. Make a “Pros” and “Cons” List – It may help to see a list of items on paper to keep your motivation strong. Develop this list over time and keep it with you and refer to it when you need help keeping on track. For healthy resolutions you will find that your “Pro” list will very much outweigh your “Cons” list.
  5. Talk About It – Don’t keep your resolution a secret. Tell friends and family members who will be there to support you. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other. Putting it out there will not only hold you accountable, it may also help people not to accidently sabotage your efforts by adding unwelcomed temptations.
  6. Reward Yourself – This doesn’t mean that you can eat an entire box of chocolates or an entire large pizza (if your resolution is to eat a better).  Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new fitness clothes, an outfit, a golf outing, going to a movie with a friend, etc.
  7. Track Your Progress – Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five or just losing each week. Keep a food journal to help you stay on track. Do no weigh yourself every day. Plan to weigh once a week in the morning at the same time. Also, if you started a weight lifting regime or exercise that involves weights, don’t go by the scales alone. Measure yourself because muscle weighs more than fat and even though the scale may not show significant weight loss, you may find you are losing inches.
  8. Dont Beat Yourself Up – Worrying over every slip up won’t help you achieve your goal. Do the best you can each day, and take one day at a time. In your food journal, circle the foods you wish you did not eat that day and then try to do better the following day. An occasional slip up is expected (especially in a long term goal) so just bounce back and move on…tomorrow is a new day. If you feel you cannot forgive yourself, walk an extra ½ mile, do an extra few reps, etc. to make up for a little of the guilt.
  9. Stick to It – Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient! Again, we are going for lifestyle change here more than instant short term gratification.
  10. Keep Trying – If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours and will soon be back on track. Or if you need to, adjust or tweak your goal – sometimes what you thought was a “realistic” goal in the beginning may have still been a little too much…slow and steady and lifestyle based will always work better in the long term.

If you feel that even with these 10 tips you could still use some motivation and encouragement, never fear, we here at Bodyrich Fitness Company would be glad to help you reach your fitness goals. We offer one-on-one or group sessions with one of our Certified Personal Trainers who will listen to you, work around your schedule and your goals. We would love to help you make 2015 your healthiest year ever. Feel free to contact us today for a free consultation and introductory workout – appointments are available now! 678-417-0880 ext. 8301 /

Paula Jamieson

Certified Fitness Trainer and Fitness Nutritionist