MOTHER’S DAY SPECIAL

Motherhood is a tough job – they sacrifice so that others don’t have to. Mother’s day is the perfect time to give your mom something special but many moms have a drawer filled with never-used gifts from Mother’s Day past. This year why not celebrate mom by giving her something that will not only make her feel special on Mother’s Day but will continue to make her feel happy, energetic and healthy for years to come.

Has your mom (or wife) ever expressed an interest in starting a fitness routine? Are they bored with their current workout routine and showed interest in something new? Are you concerned about your mom’s (or wife’s) health? If you answered yes to any of these questions, we have the perfect Mother’s Day gift for you.

We are offering the following Mother’s Day Special: Intro to Fitness – $95.00This special includes the following:

  • 3 one-on-one sessions with one of our certified personal trainers at our Personal Training Studio
  • A personalized Nutritional Guideline (designed by our Certified Fitness Nutritionist)
  • A take home workout plan for you to carry on your fitness routine on your own

At the first session we will find out what their fitness goals and/or concerns are, start the first workout, instruct and teach proper form and burn a few calories too. The second session will be a workout and Q&A time; then on the last session, we will send them home with knowledge and safety, a workout plan to continue a fitness routine at home, as well as a nutritional guideline to help continue fitness growth.

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We have a special Mother’s Day gift certificate available at our personal training studio or we can email one to you (or your mom). If you have any questions about this special or our personal training studio in general, please contact us at:  678-417-0880 ext. 8301 / info@bodyrich.com

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer and Fitness Nutritionist

“AH-CHOO” – BLESS YOU!!!

Ahhhh, spring…the warmer weather, the grass is greener, the flowers are blooming, the pollen count is climbing…wait, what?

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Are you skipping outdoor exercise during allergy season? If you have allergies and/or asthma, you might feel like outdoor exercise is more harmful than helpful for your health. Exercise is supposed to make you feel good, but if a quick jog, bike ride, walk or hike leaves you wheezing, sneezing, and feeling miserable for hours afterwards, how healthy can it be?  Good news, people with allergies and asthma should be able to exercise outdoors, just like anyone else.  As long as they’re getting treatment and taking precautions, they really shouldn’t have to restrict their outdoor activity very much.  The key to exercising outdoors with allergies is to be prepared. Here’s a list of things that anyone who suffers with allergies should know:

  • Although they may vary by a few days from year to year, pollen seasons are predictable.  So, if you know that you’re allergic to ragweed, oak, or other allergens, find out when that season starts in your area; once you know, you can prepare. Information about your local pollen level is available on the internet or in your local paper. You can start taking your medicine before the pollen flies and avoid being outside during the worst days or times.
  • According to many experts, the time of day you choose for outdoor exercise matters. In general, pollen counts are highest on warm and breezy mornings and low on cool and rainy days. Most pollens reach peak levels around noon or early afternoon, so if possible, exercise in the morning or late in the evening.  However, during pollen season, no matter what time of day, the count is never zero so be cautious.
  • You should also pay attention to the levels of ozone since they’re common irritants for people with allergies as well. Exhaust from cars and trucks can also cause problems for people with allergies, especially if you live in a city or exercise along a busy road, so try to run in a park or suburban area.
  • If the pollen count or pollution levels are high, skip your usual jog or bike ride and choose a less intense form of exercise. The more stressful the exercise, the faster you breathe and the more allergens and irritants you inhale. So instead, do a slow walk, stretching exercises, yoga or weight training. Any of them will give you a good workout with less chance of increasing your risk of allergy symptoms.
  • To block pollen and other irritants from getting into your system during outdoor exercise, some people exercise with a mask or bandanna over their nose and mouth. This may not be the most “fashionable” workout attire but it will allow you to get out and enjoy the pretty weather without paying the consequences later.
  • During pollen season, your clothing and hair will become covered with pollen. When you get home, it’s not a bad idea to immediately change your clothes and toss them in the laundry. Also, taking a shower to rinse off any allergens left on your skin and hair is a good idea as well.  This is especially important before you go to bed because otherwise, you transfer that pollen onto your pillow where it can linger for nights to come.
  • Controlling your exposure to allergens during outdoor exercise can help, but it might not be enough to prevent allergy symptoms. For many people with allergies, prevention goes hand in hand with medicine. However, to make sure you get the most benefit from your allergy medicine, be sure to ask your doctor how you should use it before exercising outdoors.  For instance, you should probably take antihistamines and allergy treatments at least an hour before you start working out. Nasal steroid sprays may need even longer — about a day — before they fully take effect. Your doctor will likely recommend that you take your medicine daily for the duration of the allergy season for it to be the most effective.
  • Honey has been said to be a good “natural” alternative medicine to help aid in allergies as well, but it must be harvested from your local area to reap any benefits – just any honey off the grocery store shelf will not provide any relief.
  • Finally, most of the time, exercising outdoors should be okay, but sometimes, when pollen counts or ozone levels are really high, exercising indoors can be a good temporary solution.

The important thing is not to limit your life because of allergy symptoms. Too many people allow their allergies to control their lives. They used to love taking hikes, run/walk, and golf with friends or play tag with their kids in the yard, but now they sit inside homebound by their allergies. Don’t suffer with allergy symptoms – if these tips don’t help and allergies are keeping you from enjoying your outdoor life, see an allergist, get treatment and get outside!

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer and Fitness Nutritionist

 

 

 

BOSTON BOUND? PEACHTREE ROAD RACE READY? NEW RUNNER? CHECK OUT THESE TIPS FOR ALL LEVELS OF RUNNERS

Whether you are packing up last minute things for Boston or you are lacing up and getting off the couch for your very first run ever here are some great training tips and advice for all levels of runners.

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OUT OF TOWN RACES:

Nothing is quite as exciting as getting to race in a different city/state – especially races such as Boston that you have worked so hard to qualify for, NYC or a tropical destination. Whether it is a race a few hours away or across the country nothing can ruin you experience more than not being prepared. Here are a few tips for making sure you have your best out of town race experience ever:

  • Once you have registered for the race, go ahead and book your flight and hotel (or other accommodations) immediately. Hotels book up very quickly (some even a year in advance).
  • When packing, write down a list of everything you will need to wear and check that list off…think about from head to toe what you will need including sunscreen, sunglasses, hat, I.D. etc. – visualize yourself running and what all you have on and then check that list off twice.
  • Be prepared for all kinds of weather. The forecast may say sunny and 68 but when you arrive it may change to rainy and 40. Have a backup plan and layers of other clothing just in case. Goodwill or other thrift shops are great to get “throw away” clothing and most races donate thrown away clothing to shelters as well.
  • Most people will remember their nutrition for the run but what about dinner the night before and breakfast the morning of? Make sure you will have available food that you normally eat pre-run…will the hotel have bagels, fruit, oatmeal (whatever you eat) available or do you need to bring that with you. Dinner – did you make reservations for your pre-race carb loading meal? The night before a race is NOT the time to try something new…find a restaurant that serves a meal that you are used to eating prior to a long run to reduce stomach surprises.
  • Hydrate – when you are traveling, driving or on an airplane, it is easy to forget to stay hydrated. Be sure to drink plenty of fluids not only the day before a race but start 2 – 3 days earlier to make sure that you are fully hydrated.
  • Rest – if at all possible, try to get to your destination 2 days before the race. This allows you time to enjoy the expo and the city for a day so that the day before you can relax and rest up. If you can’t get there early, enjoy the expo but don’t try to do too much. Maybe you can plan on see the sights after the run. Plan on an early dinner and then get to bed at a reasonable time. In all honesty though, most people do not sleep well the night before a race so getting a good night’s sleep 2 days before is really your best bet.
  • Finally, have a plan on race morning – know where the start is, how long it will take you to get there and allow a little more time than you think because traffic can sometimes be heavier than expected on race day with spectators and runners. Be sure to get up early enough to eat your breakfast, take care of race jitter stomach issues and time to get a little warm up in before the start.

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ARE YOU PEACHTREE ROAD RACE READY?

Whether this is your first Peachtree Road Race or your 20th you still need to be prepared. Many people run this one race a year and though it may not seem like a big deal to run a 10k to some people, the Peachtree is not just an ordinary 10K…it is always held in one of the hottest months of Georgia there is, July. Not only do you have the steamy heat and humidity of Atlanta but you are also packed into corrals with 60,000 other people and not to mention you have to climb “cardiac hill”.   Here are some tips to help keep you safe, healthy and help make the most out of your Peachtree experience:

    • If you are a new runner – get started training now. Yes, it is still about 3 months away but you need to get some good base mileage in ahead of time before tackling the Peachtree. (More beginner runner tips in the next section.)
    • Get in some shorter, hilly runs during the heat of the day. You don’t want to do your long run or even all of your short runs in the middle of the blazing sun but getting a few short 1 – 3 mile runs in the heat of the day will help acclimate your body to the brutal Georgia July weather.
    • Hydrate, hydrate, hydrate…not only do you need to hydrate 2 – 3 days before the race, if you run and exercise in Georgia during the summer months you need to be hydrating every single day. Most people who have stomach issues, cramping, headaches and fatigue are dehydrated.
    • Electrolytes. Many people get confused about hydration and electrolytes. Hydration with water is very important but you can actually drink too much water. If you are exerting yourself (especially in extreme heat) you are losing salt and potassium as well.  These nutrients need to be replaced as well to keep blood salt levels balanced. This can easily be done by alternating sports drinks like PowerAde or taking salt tablets (such as Endurolytes or S-Caps) along with your water.
    • Finally, just like an out of town race, you need to make sure you have a dinner meal similar to what you have eaten before your training runs, have your clothing and accessory check-list done, breakfast planned, get a good night’s sleep (at least 2 days before the race) and allow more time than you think to get to the race. There are 60,000 runners and probably at least half of that amount of spectators…there will be traffic and full MARTA trains.

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NEW RUNNERS:

So you have decided to start running – that is fantastic! One of the biggest mistakes that a new runner makes is that they go all out…they run as fast and as far as they can and unfortunately they either get burned out quickly and stop or they are forced to stop because they get injured. Here are some tips to help you stay healthy and find the joy in running:

  • Running with a friend is great but many times a friend will cause you to run at their level and it may not be your level yet. A training plan is a must for a new runner. Whether you hire a coach, a personal trainer or find a plan off the internet – find a plan that works for you and stick with it.
  • Don’t try to increase your mileage and speed at the same time. This is a mistake that even veteran runners sometimes make. Pick a day/week to work on either running further (at a pace you are used to) or run a distance you are comfortable with and try to do it in a slight faster time. So many runners try to increase distance and speed simultaneously the end up injured.
  • Don’t run every day. Many new runners believe to get better they have to run every day and again, either get burned out or get injured. 2 – 3 days is a good start and as you get acclimated you can gradually increase to 4 -5 days a week. Remember – your body needs rest days and cross training as well.
  • Finally, here is a “runner essentials” list of items that are going to make your run not only safer and help you stay injury free but it will make your run more comfortable as well:
  1. Properly fitted shoes (Don’t just grab your shoes out of the closet or pick up a pair that looks “cool” at the store. Go to a reputable specialty store and be properly fitted for your shoes – trust me, spending a little bit more on the right shoes will save you money and injuries in the long run).
  2. Non-cotton socks (Dri-wicking socks will save you from blisters…in running the saying is “cotton is rotten”.)
  3. For women – Sport Bra (Again, like your shoes…spend the extra money and time and get properly fitted for a sports bra – it will make your running experience a much more pleasant one).
  4. Body Glide – or other anti-chaffing product (put it everywhere you have skin-to-skin contact)
  5. Foam Roller (This will become your worst enemy and your best friend at the same time. Using a foam roller will significantly reduce or eliminate many common runner injuries and issues.)

I hope that you find these tips useful and they help you find or continue to enjoy the love of running. If you need help getting started running, need a running plan for an upcoming race (5K, 10K, half, full or ultra), need to work on your core strength/runner’s maintenance or you need a great place to cross train come check us out at Bodyrich Fitness Company. We offer a complimentary introductory workout and have great personable, certified trainers that can help you reach your goals and help you stay injury free. Contact us at 678-417-0880 / info@bodyrich.com

Paula Jamieson

Bodyrich Fitness Company

Personal Trainer and Fitness Nutritionist

 

 

 

10 REASONS YOU’RE AFRAID TO HIRE A PERSONAL TRAINER

Have you ever thought about hiring a personal trainer but then quickly convinced yourself of many reasons why you shouldn’t? Check out the top 10 reasons on why you’re afraid to hire a personal trainer.

1.  IT COSTS TOO MUCH: Hiring a personal trainer can be expensive ($30 – $100/hour depending on where you live and your trainer’s experience and education). Several trainers offer reduced rates for buddy or small group training as well – you can share the cost of each session with a friend. No one really “needs” a personal trainer, but hiring one can be a good investment if you end up with a healthy exercise routine that you can continue into the future. It can lead to long-term weight loss and a healthier lifestyle that keeps you strong, healthy and reduce future doctor’s visits. Now that’s a pretty good pay off.

2.  I’M TOO OVERWEIGHT OR OUT OF SHAPE: If it’s been a long time (or ever) since you’ve worked out, hiring a trainer may seem very scary. Remember not everyone is born fit and automatically good at exercising; it takes time to wake up your muscles and to learn the exercises. Your trainer’s job is to create workouts that match not just your goals, but what your body can handle at each stage of your fitness journey. A good trainer should monitor you throughout the workout but, if something feels too challenging, say so. Your trainer needs that information to know when to push and when to back off. When you meet with a trainer, you have to answer tough questions about your exercise and eating habits, you may feel vulnerable revealing this but your trainer isn’t there to judge you, they are just thinking about what they are going to do to help you reach your goals. You may be out of your comfort zone when you start an exercise program but a good trainer will make you feel comfortable and make you realize that you are stronger than you think you and it gets easier with time and practice.

3.  I DON’T KNOW WHAT TO EXPECT: Again, you may imagine all kinds of scary things that could happen during your personal training session. But, your trainer isn’t going to make you do anything you aren’t ready for (and if they do, you should find a new one). Before you hire a trainer, ask around and get recommendations from friends. Make a list of questions to ask before meeting with a trainer, such as “What should you wear?” “What will you do during the first session?” “Should I bring my own water or towel?” Your trainer should be attentive and genuinely show interest in you, your concerns and your goals. If you don’t feel comfortable during an interview with a trainer, follow your gut and move on.

4.  I AM AFRAID IT WILL HURT: Seriously, exercise, even with a trainer, shouldn’t cause pain. You will most likely experience some muscle tenderness and soreness (especially the first few sessions with your trainer) but that is just because you are awakening muscles that have not been used in a while (or ever). However, one thing you shouldn’t feel during a workout is actual pain. Any sharp, stabbing pain in the joints, muscles or connective tissue should not happen. In this case, stop the exercise and tell your trainer immediately to avoid further pain or injury. If you’re not sure whether it’s normal exercise discomfort or genuine pain, err on the side of caution and stop the exercise. Don’t feel like stopping is failure, you and your trainer’s first concern is your health and well-being and there are always modifications or alternatives to most exercises.

5.  I AM AFRAID OF INJURY:   Any movement can cause injury and activities that combine a personal trainer, a new exerciser, heavy equipment and moving body parts can up that risk. Your trainer will do everything possible to avoid this, but there’s no guarantee you won’t get hurt. However, you can greatly reduce the chances of injury by having a doctor’s check-up before you start, be sure to communicate all underlying health issues with your trainer before you begin your training and always, as stated in #4 above, keep constant communication with your trainer – if it hurts and does not feel right, stop.

6.  I’VE HAD A BAD EXPERIENCE: If you’ve ever left a personal training session crying, limping, crawling and/or vowing to never step foot in a gym again, you have probably experienced a bad trainer. If this has happened, you have every right to be upset and skeptical, but don’t let it ruin you on training for good. For every bad trainer there are hundreds of good ones. When you do meet with your new trainer, tell them about your previous experience…What went wrong? What do you want to be different? What do you expect from your new trainer? Having this open line of communication right from the start will help your trainer make your experience an enjoyable one that will make you want to come back for more.

7.  I’M AFRAID OF FAILING: If you’ve tried to lose weight with diets or exercise programs, you may be afraid of another weight loss/health failure. Unfortunately, hiring a trainer is no guarantee for success, however, a trainer can do a lot of things for you…they can teach you an amazing variety exercises, challenge you, give you personalized workouts, track your progress and motivate you. Also, if you are paying for someone to work you out and guide you, you are more likely to stick with it.

8.  I AM AFRAID OF COMMITING: Hiring a personal trainer is a big commitment. It’s more than just meeting someone for an hour to exercise, you’re also committing money, time, trust and even your lifestyle. When choosing a trainer, find one with rates that meet your budget, one that will work with your busy schedule and one that will listen and help you meet your fitness goals. Also, make sure that you are committed to making changes as well – working out is only part of the healthy story. You have to be committed to dietary changes as well as making sure you get enough rest and show up to your scheduled appointments.

9.  I’M AFRAID OF LOOKING LIKE AN IDIOT: When you hire a trainer, you will be expected to do a variety of physical movements and, yes, sometimes these movements will be awkward. Not only that, but you may find yourself sweating, shaking or wobbling. Many exercises feel awkward at first but as time goes by, you will notice that it comes much easier and that you are more coordinated and stronger. Having patience, a good trainer to help assist and teach you and a sense of humor will go a long way towards easing your self-consciousness. Besides, even the trainers have been in your shoes before.

10.  I’M AFRAID I WON’T LIKE MY TRAINER: Again, as stated in #3 and #6 above, interviewing and speaking with your trainer ahead of time is crucial. Also, make sure that you ask yourself what type of trainer you are looking for. Does gender matter? Decide if you are more comfortable with a male or female trainer. What type of personality are you looking for? You want a professional trainer but not so strict to the point where you are intimidated and not comfortable speaking with them and having fun. Finally, make sure your trainer is current on new exercises, changes up your routine and keeps it fresh. You need a trainer that makes a workout plan that is designed for you, not just some cookie-cutter workout routine that they use on every single client.

So now that we have “busted” the main reasons why you are afraid of hiring a personal trainer, what are you waiting for?  Bodyrich Fitness Company has great certified personal trainers waiting to help you reach your fitness goals. Come by for a free consultation and introductory workout. For information contact us at 678-417-0880 ext. 8301 / info@bodyrich.com

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer and Fitness Nutritionist