Here are the top 5 Spring Exercises for getting your winter body into tip-top spring shape. You will be ready for tank tops, shorts and swimsuits in record time:

spring into shape

  1. Running – to get your cardio going, you should try doing about 20 minutes three to five days every week. You can start out in your own neighborhood, use the local track or a park in the area. Most people find that it is more enjoyable if they change the location on a regular basis, and if they run somewhere with some pleasant scenery. Over time, build your way up to 30 minutes to an hour. This is a real calorie burner! If you cannot run, a nice brisk walk for 30 minutes to an hour, 5 days a week is a great substitute.
  2. Crunches – the abs are one of the biggest struggles to flatten down, but if you do those crunches every day, and do them properly, you’ll soon find that they are complementing your other efforts and will begin to look much more toned within a matter of weeks. Mix it up occasionally with a set of planks 1 – 2 times a week to really wake up your core.
  3. Bicep curls – Use the maximum set of dumbbells that you can lift, keep your arms close to your body the whole time. 2 – 3 sets of 15 – 20 reps will have your arms looking shapely and fit.
  4. Tricep curls – a fully toned arm means that you must work the back of the arm too. Lean forward slightly, and keep your arm close to your body but extend your elbow back slightly behind you. Use a weight that challenges you but one you are able to control.
  5. Squats – the lower body can greatly benefit from squats, this will help tone and shape up your hips, butt, hamstrings, and quads.

Time to put the winter blues away and shake up your routine at the same time.  Try out some of these exercises that will get you outdoors and have you enjoying this beautiful spring weather as you get healthier:

  • Hit the Trail—No matter where you live, there’s most likely a great nature trail within reasonable driving distance. Whether a state park, a city trail, or the woods in your own back yard, find a piece of land to explore. If a moderate walk is all you can handle now, that’s fine … as your fitness improves, you can work on jogging and scout out more challenging terrain. Hiking and trail-running are great for cardio, strength and toning. Don’t forget to bring plenty of water!
  • Go to Court—basketball or tennis court, that is! Tennis and basketball are excellent total-body workouts that also just happen to be tons of fun. Enlist a friend to double the fun, but don’t feel as though you can’t enjoy this powerful exercise if you’re solo.
  • Jump in a Lake—or a pool, or the ocean. Swimming is a powerful aerobic exercise that is extremely gentle on your joints. Aside from swimming laps, you can use the shallow end of the pool to perform leg lifts, lunges and many other moves. The water provides resistance for zero-impact strength training, and you’ve got a built-in cooling system to protect you from overheating.
  • Get Down and Dirty—this is the time of year when annual plants should go in the ground if you plan on having a garden. It doesn’t matter if it’s a flower garden or a vegetable garden … it’s time to plant. The good news is gardening is actually a killer core exercise with all its required bending and twisting. Plus it can provide you with extra rewards too: beautiful floral scenery to enjoy as well as nutritious foods that you can enjoy all through the spring and summer.
  • Pedal to the Metal—Go for a ride to get that heart pumping by breaking out your trusty bicycle.
  • Giddy up!—Along with being completely joyful and surprisingly freeing, horseback riding can do some serious favors for your inner thighs and rear end as you squeeze to hold on to the saddle. If you prefer to go at it bareback, you’ll intensify the workout in those areas while adding in some respectable core engagement, too!
  • Sail the Seven Seas—or your local river or lake. Canoeing, kayaking and sailing are all amazing workouts for the upper body and core.
  • Kick It Old School—Jumping Rope or Hopscotch can be wonderful outdoor workouts. You’ll engage your core as you bend down to collect the stone to toss, and you’ll work on some aerobics and leg muscles as you hop and struggle to maintain balance. Jumping rope will take your cardio to the next level as well as awaken your inner child.
  • Spruce up the House—All of those exterior home projects you’ve been talking about doing but couldn’t because of the weather are ready and waiting. Whether washing the windows, putting on a fresh coat of paint, revamping the decks, cleaning out the gutters, or any other of other home maintenance and improvement tasks, you can get a killer total body workout while increasing your home’s value.

So get out there and have some fun this spring and enjoy the healthy benefits along the way!

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer & Fitness Nutritionist






Spring is officially just days away and with that not only do we get to enjoy the extra daylight hours and warmer days but we also get to enjoy an array of fresh, peak of the season fruits and vegetables.

Here is a list of the top 10 “at their best” fruits and veggies for Spring:

  1. Arugula
  2. Blueberries
  3. Brussel Sprouts
  4. Carrots
  5. Kale
  6. Mushrooms
  7. Peaches
  8. Radishes
  9. Strawberries
  10. Spinach

So whether you visit you grocery store or drop by your favorite road-side farmer’s market, take advantage of these fresh, bright and healthy gems and incorporate them into your daily Spring menu while they are at their peak.

To help give you a head start, here is a great recipe for breakfast, a mid-day snack or an after dinner treat:

 mixed berry parfait

Mixed Berry Parfait:


Granola –

  • 1/4 cups maple syrup
  • 2 tablespoons honey
  • 2 tablespoons canola oil
  • 1 1/2 teaspoons vanilla extract
  • 1 cup steel-cut oats
  • 1 cup old-fashioned oats
  • 1/4 cups wheat germ
  • 1/4 cups flax seeds
  • 1 cup sliced almonds

Base –

  • 4 cups low-fat vanilla yogurt
  • 2 cups strawberries, blueberries, blackberries, and/or raspberries


  1. Preheat oven to 325°F.
  2. Lightly grease rimmed baking sheet.
  3. Whisk together maple syrup, honey, oil and vanilla in a large bowl.
  4. Combine steel-cut oats, old-fashioned oats, wheat germ, flax seeds and almonds in a medium bowl.
  5. Add oat mixture to maple syrup mixture and stir until evenly coated.
  6. Spread mixture on prepared baking sheet.
  7. Bake about 25 minutes or until crisp and golden, stirring every 10 minutes.
  8. Make 2 layers of 1/2 cup yogurt, 1/4 cup granola and 1/4 cup berries in a parfait or wine glass. Repeat with remaining yogurt, berries and granola.

Note: The granola recipe makes 4 cups granola. Store remaining in air-tight container

*             *               *                *               *             *                 *               *             *

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer and Fitness Nutritionist








The sun has finally arrived and the days are getting longer and warmer. With the arrival of Spring just around the corner, we also get the arrival of a new burst of energy – we feel inspired and energetic, and there’s a sense of renewal of sunny days and an active life.

With this new energy in motion why not take advantage of it and make this the healthiest and fittest season yet? Spring Break is coming as well as beach trips, activities with the kids, yard work, etc. Let us help you look and feel your absolute best this year. Whether you are already active and just want to step up your fitness goals or you have always wanted to get started and just didn’t know where to begin – we can help you meet your goals.

Why get a Personal Trainer? Personal Training is just that….personal. They work with you, at your current level, and make a program that is designed just for you and your fitness goals in mind. Still need convincing? Check out these top 5 reasons to hire a personal trainer:

  1. Motivation: Personal Trainers push you further than you can ever push yourself because they know your limits but they also know your potential. They celebrate your achievements and make you want to get better.
  2. Safety: With a trainer, you are continually trying new things and pushing yourself. They teach you new things and also monitor your technique, making sure you activate the right muscles and don’t hurt yourself. They are there to spot you when you want to increase your weights. You can push yourself further knowing you are safe in doing so.
  3. Accountability: When you set up an appointment for a trainer, and you are paying them, you are going to show up and workout. They will encourage you and also hold you accountable for your progress.
  4. Knowledge: Most people know the basic machines and exercises at the gym but Personal Trainers are constantly researching and staying “in the know”. They love to think outside the box and be inventive, making a new exercise out of random pieces of equipment, things most have never even heard of before. The variety not only keeps your workout fresh and keeps you motivated, it also provides muscle confusion which keeps the results coming.
  5. Workout Companion: With a Personal Trainer you have an automatic workout companion – you never have to wonder if your workout partner will show up on any given workout day.

Curious of what it would be like to hire a Personal Trainer but don’t want to commit right away?  Bodyrich Fitness Company always offers a free consultation and introductory workout. Contact us today and let one of our professional Certified Personal Trainers help you become the best you yet!

678-417-0880 ext. 8301 /

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer & Fitness Nutritionist




Spring is dawning and more daylight means more time to explore.  Technically, we have the same amount of daylight in the 24 hour period, however, with the time change, there is extra evening daylight which gives many of us extra time to get out and be active after work and dinner.  For you early morning risers, this is not in your favor as it will be darker in the mornings and you will actually lose an hour of precious zzzzz’s this weekend.  One way to help yourself this weekend is to start preparing your body for the loss of sleep.  To keep your sleep schedule on track through the time change, studies recommend that you gradually push your bedtime earlier each night the week before the time change.  Just going to bed 10 – 15 minutes earlier each day, on the days leading up to the time change, can make a world of difference in how your body handles it.  This is what the astronauts do preparing for space travel.

When and why did Daylight Savings Time Start anyway? Ben Franklin is apparently the first person to suggest the concept of daylight savings. He realized it would be beneficial to make better use of daylight but he didn’t really know how to implement it. It wasn’t until World War I that daylight savings were realized on a grand scale. Germany was the first state to adopt the time changes, to reduce artificial lighting and save coal for the war effort. Soon, friends and foes followed suit. In 1918, the U.S. a federal law standardized the yearly start and end of daylight saving time but made it optional. During World War II the U.S. made daylight saving time mandatory for the whole country, as a way to save wartime resources. At the end of World War II, daylight saving time became optional for U.S. states again. Its beginning and end have shifted but all but two U.S. States still recognize it.

Unfortunately, in recent years several studies have suggested that daylight saving time doesn’t actually save energy—and might even result in a net loss.  On a positive note though, a nationwide American study, shows that during Daylight Savings Time television watching is substantially reduced and outdoor behaviors like jogging, walking, or going to the park are substantially increased which increases the overall health and well-being of most people.  So whether you are for or against Daylight Savings Time, unless you live and Arizona or Hawaii, make the most of your extra evening daylight hours and get out there and be active and healthy!

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer & Fitness Nutritionist