This month’s client spotlight is on Diana Stillwagon, a client of our trainer Paula Jamieson. Diana came to us back in January and has been working out with Paula once a week since. Though she was already very fit and active (swims, bikes, runs, kayaks, paddleboards, etc.) Diana was looking to gain some upper body strength to help her swim and also to improve her running time.

Diana had signed up for the Chattanooga Waterfront Sprint Triathlon and she wanted to improve her time and endurance.  Well, on June 26, 2016 not only did she manage to improve her time and endurance, she walked away with First Place in her age group.

Diana's Tri

Just a few short months later, on August 13, 2016, Diana attended the Gatorfest 3.4 Mile Open Water Swim in Augusta where she managed to knock out 2nd place in her age.  She said she felt like she was just gliding along and knocking it out.

Diana 3.5 mile swim - 2nd place

Though she works very hard on her own she has told us that she knows the personal training sessions have helped her step up her workouts and that the strength training and agility drills have definitely attributed to her added success as an athlete.

This Sunday, August 28th, she will be attending the Georgia Peach Women’s Triathlon at Dallas Landing – Lake Allatoona.

We have no doubt that Diana will rock this event as well and wish her all the best – go get’em girl!!!

Whether you are an athlete looking to enhance your performance or you are a beginner just coming off of the couch, we would love to help you with your fitness and nutritional goals. Feel free to contact us at 770-330-2126 or email

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Benefit Personal Training / Bodyrich Fitness Company





Team Bodyrich is pleased to announce the merger of Bodyrich Fitness Company and Benefit Personal Training!  As part of the merger we will be relocating into Benefit’s private personal training facility.  Benefit is personal training only with no memberships or extended contracts.  You will find the same professional, clean and private environment we have had at Bodyrich.

benefit 1 benefit 2 benefit 3

We are excited about the move and sincerely hope that all our current clients stay with us and continue to workout with your trainer at our new location as well as we welcome anyone who is interested in a personal trainer to come in and check us out.  As always, we offer a complimentary consultation and introductory workout.

Benefit Personal Training is located at 1300 Peachtree Industrial Blvd., Suite 2201, Suwanee, GA 30024 (one traffic light north of Fresh Market) –  5 miles north of our current location in Duluth and 3 miles from Sugarloaf Country Club.

Important dates:  Official start date at Benefit is Monday, June 13th.

If you have any questions or concerns about the merger or if you are looking for help with any area of your fitness and/or nutrition, feel free to contact us at 770-330-2126 or email


Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company



Foam rollers are gaining popularity as a tool to make exercise more challenging and to help relieve pain. Many people who have muscle stiffness opt for a massage, but with a foam roller, you can do it yourself. The roller works the same way as a massage, by breaking up the fibrous tissue that has built up so you have better circulation flow, which in turn, reduces soreness. If you use the foam roller after your workout 2 – 3 times a week, you will have less muscle tension and pain. As an added bonus, when you hold your position on the foam roller, which is an unstable surface, you’re contracting your muscles so you’re getting a strength and stability workout at the same time.foam roller 1 foam roller 3

When rolling, roll slowly and avoid holding on any areas that are swollen or extremely irritated – roll near and around these areas instead. Remember that the foam roller is meant for the muscles and connective tissue around the joints, and not for the joint itself, so don’t put the joint directly on the roller. Also remember that the foam roller isn’t a substitute for a doctor when you’re injured. If your muscles or tissues are inflamed, don’t use the foam roller or you could cause more damage to your body.

Here are some core workouts and stretches to try on your foam roller:

  • Instead of doing crunches on the floor, use the foam roller. Sit on the end of the roller and put your feet on the floor. Extend your arms to your sides and slowly roll down, feeling each vertebrae as it touches the roller, then roll yourself back up. Do three sets of 10.
  • Lie on your back on the roller, feet flat on the floor. Hold your arms to your side and lift your right knee to your chest. Hold the position for three seconds then lower your leg. Repeat 9 more times before switching to your left leg. As your abdominal muscles get stronger, you can hold the position longer.
  • Lie on your back on the roller and lift your legs so they are at a 90-degree angle to the floor. Hold your arms out to your sides and slowly lower your right foot to the floor until your toes touch then raise your leg back up to the starting position. Repeat this 9 more times before switching legs.
  • Stand on the roller, feet hip width apart. Bend your knees a little and squeeze your glutes. Hold the position for 60 seconds, keeping your abdominals pulled in. If you need help with stability, do this exercise near a wall so you can reach out your hand to balance.
  • Stand with the foam roller about a foot behind you. Put the toes of your right foot on the roller and slowly do a lunge, allowing the roller to roll to your shin. Pull yourself back up to your starting position and repeat 9 more times before switching legs.
  • Sit in the middle of the roller with your knees bent. Put your arms on the floor behind you. Lift your right leg and cross it over so it is on your left knee. Drop your right leg toward the floor and roll the foam roller down your right outer thigh and glutes then roll back up. Turn your body and roll down your left outer thigh and glutes then roll back up. Do this 4 more times, then cross your left leg over your right knee and repeat the exercise 5 times.

Here are the 5 most common mistakes people make using a foam roller:

Mistake #1: You roll directly where you feel pain. When we feel pain, our first inclination is to massage that spot directly. However, this might be a big mistake. Instead, if you find a spot that’s sensitive, it’s a cue to ease away from that area by a few inches. Take time and work a more localized region around areas that feel sore before using larger, sweeping motions.

Mistake #2: You roll too fast. While it might feel great to roll back and forth on a foam roller quickly, you’re not actually eliminating any adhesions that way. You need to give your brain enough time to tell your muscles to relax. Go slower so that the superficial layers and muscles have time to adapt and manage the compression.

Mistake #3: You spend too much time on those knots. We’re often told that if you feel a knot, spend time working that spot with the foam roller. However, some people will spend five to 10 minutes or more on the same area and attempt to place their entire body weight onto the foam roller. If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue, which can cause bruising. Instead, spend 20 seconds on each tender spot then move on. You can also manage how much body weight you use. For example, when working your IT band, plant the foot of your leg on the floor to take some of the weight off the roller.

Mistake #4: You have bad posture. What does your posture have to do with foam rolling? A lot. You have to hold your body in certain positions over the roller and that requires a lot of strength. When rolling out the IT band, you are supporting your upper body weight with one arm. When you roll out the quads, you are essentially holding a plank position. If you don’t pay attention to your form or posture, you may cause more harm. Work with an experienced personal trainer, physical therapist or coach who can show you proper form and technique. Or, consider setting up your smartphone to videotape yourself while foam rolling, that way, you can see what you are doing right and what you are doing wrong, like sagging in the hips or contorting the spine.

Mistake #5: You use the foam roller on your lower back…don’t! You can use the foam roller on your upper back because the shoulder blades and muscles protect the spine. Once you hit the end of the rib cage, stop. If you want to release your lower back, try child’s pose or foam roll the muscles that connect to your lower back — the piriformis (a muscle located deep within the glutes), hip flexors and the main muscles in your quads.

Foam rollers can be your best friend but also your worst enemy. If you’re interested in adding another tool to your workout arsenal, the foam roller may be what you’re looking for. Not only will it help strengthen your muscles, it can also improve your stability and provide muscle relief, however, just be sure you know before you roll.

If you are looking for help with any area of your fitness and/or nutrition, feel free to contact us at 770-330-2126 or email

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company




Some days it feels like spring is around the corner and others, well, we are bringing out the winter jackets again.  However, with that said, spring is indeed going to be here before we know it.

Now is the perfect time to start getting ready for being more active outdoors, getting ready for shorts and spring break vacations.  Why not get a jump start on a healthier you before the season hits?

Whether you want to lose a few pounds (or a lot), just have more energy to play with the kids, tone up and look great for that fun vacation or earn a new PR on your annual spring marathon, we can help you meet your fitness goals!

Let one of our certified personal trainers and certified fitness nutritionist help make this your healthiest year yet.  We are not just another gym, we customize your workout around you and your specific goals and needs.  As always, we offer a free consultation and introductory workout – contact us and schedule yours today…770-330-2126 or email

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company


February is all about the heart – Valentine’s day as well as National Heart Health Awareness Month.  Since February, 2003, millions of women and men have worn red to raise awareness about the risk of heart disease, which still remains the number one killer of both men and women in the United States.  Heart disease takes more women’s lives each year than ALL cancers combined.

love your heart

The good news is, it can be helped…here are 10 tips for loving your heart and keeping it healthy:

  1. Evaluate your risk factors. Some risk factors, such as smoking and being overweight, are easy to figure out, however, others can be harder to spot. For example, you may have high blood pressure even if you look and feel fine.
  2. See your doctor regularly if you have one or more risk factors for heart disease.
  3. Manage your blood sugar. Your body performs best when your blood sugar is kept relatively constant. By eating small meals and snacking regularly, you can avoid drops in your blood sugar, which can cause lethargy and increased hunger.  Also, minimize foods that are high in sugar, which causes your blood sugar to spike.  Now they are not suggesting to eliminate all sugar but just be aware of how often and your personal risk factors.
  4. Exercise. Get your heart pumping for 30 minutes or longer at least five times a week.
  5. Reduce belly fat.  If your waist circumference is 35 inches or more for women, and 40” or more for men, your risk of heart disease is more than doubled. Research shows that belly fat accumulates around organs such as the liver and is the most dangerous kind of fat for your heart. Regular exercise and soluble fiber help trim excess belly fat and keep the heart pumping and working as it should.
  6. Eat soluble fibers. Aim for 10 grams a day: foods such as unpeeled apples and pears, almonds, oatmeal, peas, and raspberries.  If you have trouble getting enough fiber in a day, supplements like Benefiber can be added once or twice a day into your water.
  7. Reduce stress by indulging in laughter, time with friends, yoga, movies, games, or other calming, rejuvenating activities.
  8. Drink water. Eight glasses a day, every day.
  9. Avoid smoking. Smoking increases the risk of heart disease not only for smokers but for nonsmokers who are exposed to second-hand smoke as well.
  10. Treat depression. Women are twice as likely as men to suffer from depression. Don’t forget to take care of yourself!

If you or your loved ones need help in achieving a healthy heart lifestyle, we can help. One of our certified personal trainers and/or fitness nutritionist would be glad to set up a program to meet your health and nutritional needs. We offer a free consultation and introductory workout and if you are looking for something special for that Valentine that will last year round, we also have gift certificates available.  Contact us at 770-330-2126 or email

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company


Marathon Weight Training: Stay Strong During Marathon Training

Weight training is often overlooked as part of marathon training. Some running coaches have historically dismissed it because it was thought that any extra weight or bulk is bad for a runner. However, now many top runners and coaches have come around to the realization that muscular strength and conditioning are important both for runners’ performance and their overall health.

Running long distances is hard on the body. Many runners begin to lose lean muscle mass during marathon training, but a good weight training program can help you stay strong throughout your training and help you transition to your post-marathon workouts as well.

Of course your highest priority while training for a marathon is running – you need to get your running schedule, your recovery days, and your nutrition plan in place. But don’t forget to schedule time for the weight room too. Schedule your weight training on days when you aren’t doing long runs. Running long distances is physically draining, and adding weight training to that burden risks overstressing the body and decreasing your conditioning. Runners who exert too much find themselves dragging and weakening toward the end of their training.

Preserving lean muscle doesn’t require the same lifting intensity as building bulk. A program where you hit each muscle group once or twice per week is enough. Following a workout program that targets all major muscle groups is important in maintaining muscular balance and avoiding injury, but it can help your marathon performance as well. Most running injuries are caused from muscle imbalances.

In addition, try a post-workout stretching or yoga regimen to minimize the aches and soreness that come with training. Consider taking hot Epsom salt baths or going in for an occasional massage. Both of these are fantastic recovery techniques, and after a long, difficult run, you’ve earned it.

Finally, mix in a few rest days from all workouts. It’s imperative that you give your body the time recover and repair the damage done by intense training. Take steps to ensure you recover optimally between each session to better prepare yourself for the runs ahead. Sleep is critical in building of muscles and their recovery as well. Try to get at least eight hours of sleep each night. If you aren’t sleeping enough, you will not recover — remember, you can’t get stronger if you don’t recover and may possibly get injured.

Don’t run away from the weight room while preparing for the big race. You don’t want to feel weaker at the end of the race than you were at the start. Incorporate weights and finish the race as strong as you started…hit the gym and the road!

If you need help with a marathon strength training program (or any fitness goals), would like information or want to sign up for a complimentary consult and introductory workout contact us at 770-330-2126 or email

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company



What would the holidays be without a gym? This is especially true with the soggy fall we have had so far and then Thanksgiving Christmas and New Year’s just around the corner.  And so it begins…the time of year that the majority of people will begin to pad on an extra few pounds before feeling a bit guilty on January 2nd. For this reason, a good number of people can add a gym on their list of top things to be thankful for this year.


Here are a few more reasons to be thankful for the gym as well:

  • Smith Machine – Variation is key and the Smith Machine allows for good form, and more control, which can lead to better isolation of key targeted muscles. Best picks: squats, lunges, deadlifts for the legs, shoulder shrugs for the traps, bench press, especially incline, for the chest, bent over rows for the back, and military press for the shoulders. Another good choice is close grip press for the triceps or upright rows for the deltoids and traps.
  •  Cable Pulley System – Isolation is the key and your best picks for maximizing these are rope crunches, tricep rope extensions, cable crossovers and bicep curl variations.
  • The Bench- Probably the most well known and popular piece of equipment, the bench is so versatile that once mainly used for chest, it is dynamic for ab exercises like leg lifts and in-and-outs, back exercises like one arm rows, step ups/deep lunges and more.
  • Free Weights – Talk about versatility, from bicep curls to walking lunges you can use free weights for unlimited amount of exercises. The benefit of these compared to machines is that you not only work the major muscle groups, you always incorporate the smaller supporting muscles and tendons as well.
  • Batca/Nautilus Machines – Variety is key once again, and with the best lines of equipment, you can maintain perfect form, isolation, and control while keeping your muscles guessing. Plus you have a little support/built-in spotter n most machines.
  • The Treadmill- Our good ole stand-by when the weather turns wet and/or cold. Though it is often referred to as the “dreadmill”, the treadmill is actually the all-time best known fat burner and cardiovascular conditioner. To shake things up a bit (and reduce boredom), try an incline to work the calves more or to increase intensity, move to interval training with 2 minute sprints plus 1 minute walks, or just hold steady at 6.0-7.0 for maximization.
  • And finally, last but not least, Personal Trainers. Yes, we have a love-hate relationship with our trainers but we can always count on them to encourage us and push us. Even when we don’t see our own potential, they never give up on us, keep us working hard, pushing our limits and help keep us injury free.

So if you find yourself needing to burn off this year’s holiday treats and/or weight gain and need a little help or incentive to get you motivated, feel free to contact us here at Bodyrich Fitness. We will customized a fitness program and a diet guide that will help you reach your own unique and personal goals, from weight loss and fat burn to muscle toning, and overall fitness.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

770-330-2126 or email