“Best Dad Ever” slogan gifts, tools and BBQ items, a plethora of ties…Father’s Day marketing at its best. While these are great and thoughtful gifts, sometimes they may seem too cliché or overdone. If you are looking for something different, this Father’s Day help him de-stress by considering some of these health conscious activities that will not only boost his health but will help you enjoy some quality time together too.


Hiking: Pack up a special Father’s Day picnic and head out for a day hike on a nearby trail. Be sure to pack plenty of water and choose a trail that fits yours (and dad’s) current fitness ability.

Backpacking: If your dad is the real adventurous type, you can take your hiking trip to the next level by strapping on your backpack and tent and making it an overnight hike and camping trip.

Fishing: Whether you fish in a local pond off the bank, go out on a dock or spend the entire day out in a boat, fishing burns calories, offers a great chance to bond and tell stories and if you have a good day, you may even catch a nice healthy Father’s Day dinner as well.

Bike Ride: Again, you can plan out a safe trek and go for a nice bike ride (trail or road) plan on a stop at his favorite sandwich shop or take a bag with his favorite picnic items and plan on a break at the half way point before you head back home.

Run/Race: If you are a running family, plan out a morning run before breakfast. Even better, sign up for a local 5K, 10K or even ½ marathon and then take dad out for his favorite breakfast or brunch afterwards.

Walk-a-thon: If your family are not runners, consider finding a local charity walk-a-thon. Not only will you have a healthy activity and bonding time but you will be helping out a good cause as well.

Swimming: One of the best exercises plus with the summer heat, a great way to spend the day cooling off and having fun. Challenge dad to a race across the pool (and maybe let him win since it is Father’s Day after all).

Golf: If your dad is into golfing, buy him a day at the green. If you are not a golfer yourself, see if you can arrange to ride in the cart or be his personal caddy for the day.

Other: You can always go out for a friendly (or competitive) game of basketball; knock around some tennis balls (whether you play well or not – chasing the balls is always good exercise and good for a laugh or two); throw around a football or Frisbee; if you are lucky enough to live or happen to be out at the beach, go boogie boarding or body surfing.

If your dad is more the sit on the couch, watch TV and just relax kind, that is fine too but if you would like to see him become more active, suggest some of the activities above (and just modify the length or intensity) or you could purchase him a health conscious gift such as a Fitbit (or other calorie/activity tracker); a Garmin watch; heart rate monitor; health magazines; or purchase him sessions to a personal trainer (Bodyrich Fitness Company).

However dear dad decides to spend his day, we hope that he feels special and has a happy and healthy Father’s Day!


Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer / Fitness Nutritionist

For info contact us at: 678-417-0880 ext. 8301 / info@bodyrich.com


You hear about “super” foods all the time but these 7 foods have been tested and proven to not only enhance your energy and performance levels but also have great medical benefits as well.banana-oatmeal-avocado

  1. Oatmeal: Lowers cholesterol, controls blood sugar, reduces the risk of colon cancer and improves heart health. As a bonus, oatmeal is loaded with high quality carbs to fuel your workouts. Old fashion cook at home oats are better than the single packets because you can control the level of sugar. Try adding honey, nuts, cinnamon and berries for an even bigger health boost.
  2. Yogurt: Lots of calcium for strong bones and protein for muscle recovery. Also it has that good-for-your-gut probiotics as well as immunity boosters. Greek yogurt has the most protein and is a perfect post workout snack to rebuild fatigued muscles. To save on sugars, try plain yogurt and add your own vanilla, fruit and/or granola.
  3. Chia Seeds: Omega rich, fiber, calcium and protein loaded. They also have energy boosters to help you power through your day. Try them in your oatmeal, yogurt, smoothie or sprinkle them on a salad.
  4. Bananas: Easily digestible carbs to power your energy levels, rich in potassium for optimal muscle function and cramp prevention and they enhance the nutrient absorption of other foods.
  5. Avocados: With 20 vitamins and minerals plus healthy monounsaturated fats these little green gems are beneficial for skin, eyes, immune function, cancer prevention and more. They also even have more potassium than bananas and contain anti-inflammatory properties that can ease join pain from arthritis. Add to a sandwich, a salad, in guacamole or eat them on their own.
  6. Coconut Oil: Although there has been controversy over coconut fat because it is mostly saturated, it is a different kind of saturated (medium-chain fatty acids) that is metabolized differently. Coconut oil actually helps you burn fat and increase your metabolism. If helps fight infection, boosts brain function and has anti-inflammatory and pain relieving properties. Obviously you won’t be ingesting this by the spoonful but use it in replacement of cooking oil or even add a teaspoon to your morning coffee for a creamy, smooth flavor.
  7. Coffee: Speaking of coffee, our #7 must have daily item may shock you. Coffee has unfairly gotten a bad rap over the years. The coffee bean is a seed of the coffee plant. It is healthy and is loaded with antioxidants that have been proven to protect against Parkinson’s, Alzheimer’s, heart disease, stroke, cancer and more. The morning dose of caffeine from coffee is proven to improve athletic performance and helps reduce post workout muscle soreness. Coffee itself is not bad but what most people dump into it is what makes it become a sugary, caloric nightmare. However, if you just do not like black coffee, try adding low fat milk products, raw sugar (unrefined) or coconut oil to get that great creamy sweetness and effect. Of course remember too much of a good thing can be bad – in this case, 4 small cups of coffee a day is a safe recommendation so you don’t become a jittery, shaky mess.

So whether you are a couch potato, weekend warrior or an athlete by adding all (or some) of these 7 food items can make a huge difference in your health, energy and well-being.

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Train & Fitness Nutritionist

For information contact us at: 678-417-0880 ext. 8301 / info@bodyrich.com


School is out, summer is officially weeks away and it is time for vacation, the beach, swimming, and other outdoor activities.  Check out some of these super summer exercises that will not only having you looking and feeling great but can be incorporated into your regular outdoor activities and vacations this summer.

LAKE WORKOUT:  Taking the family to the lake this summer? The water is a perfect place to exercise in the heat and humidity of summer. Exercise does not have to be a consistent 30 – 60 minutes; recreational activities can also be exercise and 10 minutes or so a few times throughout the day will really add up. Swimming or treading water is a great way to work the cardiovascular system. If you are out boating, go out to a safe area, stop the boat, anchor, and do some swimming.

Want an all-over body workout? Try canoeing… many lakeside facilities offer rentals. Not only is it great for the shoulders, but it is also a great core, oblique, and back workout as well. Depending on how long and the intensity, it can additionally cause the legs to work as stabilizers as well.

MOUNTAIN WORKOUT:  The mountains are a great summer workout location because it is usually shadier and cooler in hilly terrain. Since you’ll be gaining altitude, you may notice a drop in temperature as you climb which can be a nice treat on a hot summer day. To add some intensity to a regular hike, try “pole hiking”. You can use 2 walking sticks (wood or aluminum) to help propel yourself up. Using the poles allows you to involve the upper body in an activity that normally works mainly the legs and glutes. Incorporating the arms with poles can also reduce stress on the knees. Also by using the upper body motion, you really get your heartrate going. Another way to add some intensity is by doing an interval type hike – walk briskly up with strong, bold steps and then walk down slow for recovery.

Another great mountain exercise is mountain biking.   Many areas have miles of dirt trails great for the fat, nubby tires of a mountain bike. Even moderate trail cycling is a great whole-body workout that doesn’t feel like exercise. If you don’t own a bike, most bike stores will rent one for a nominal fee.

BEACH WORKOUT:  Heading to the beach this summer? Grab that mask and those fins and give snorkeling a try. It is not going to be a high-end cardiovascular workout, however, it does keep the body moving and you are using big muscle groups and the fins add increased resistance. It is great work for the back, the lower limbs, and the oblique’s.

If getting in the water is not your thing, put up a net and get a friendly game of volleyball going, or throw a Frisbee or football around.

Walking in the soft sand of the beach alone is a workout. Sand gives you the extra resistance that you wouldn’t have on a treadmill or on asphalt. You can do it barefooted for a great workout on your shins, feet and calves. Of course you can always go for a brisk walk and/or run on the packed sand on the beach as well.

Strengthen your ankles by working on your balance with a one legged stork stand. Eighty percent of ankle sprains are because the lateral ankle is weak. By standing in the sand on one leg, you strengthen the ligaments and muscles around the ankle and make them stronger.

Your beach towel can also become your workout mat. Try knocking out a few pushups, planks and crunches throughout the day for some added strength and core exercises. Finally, the peaceful mood of the ocean’s edge is a great time to do yoga, stretch, practice deep relaxed breathing as well as meditation.

POOLSIDE WORKOUT:  Swimming is an obvious choice and an option many people use all year round in heated pools. It’s is an excellent, low-impact, whole-body workout. Try mixing it up by using a pool noodle…hold on to the noodle with your arms and using only your legs, move yourself across the pool. Then, you can reverse this and use the noodle under your legs and then try using only your arms to swim your laps.

On the shallow end of the pool, walk as fast as possible from one side of the pool to the other, then when you get to the end, do 30 flutter kicks (holding on to the side of the pool), repeat by heading to the other side.

Not a big fan of the water or swimming? In-between catching rays do walking lunges around the perimeter of the pool.  You can set an alarm and do 1 set per hour.

Taking a vacation doesn’t mean you have to take a break from your exercise routine but it also doesn’t mean you have to worry about having to budget time to fit it in either…you can have the best of both worlds by having fun and getting exercise during your daily activities.

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer & Fitness Nutritionist

For information contact us at:  678-417-0880 ext. 8301 / info@bodyrich.com