Author: Jessica Stewart

Dark Chocolate by Lena Beal, MS, RDN, LD

Dark Chocolate by Lena Beal, MS, RDN, LD

Dark chocolate is incredibly delicious and nutritious. A 1-ounce (28-gram) serving contains 3.4 mg of iron, which is 19% of the daily value (DV), 56% DV for copper and 15% DV for magnesium. It also contains prebiotic fiber, which nourishes the friendly bacteria in your gut. Studies found 

It’s Not Too Late To Change!

It’s Not Too Late To Change!

Here are a few inspirational stories: Exercise and Nutrition Saved My Life | My Transformation at Seventy Years Old – YouTube 85-Year-Old Bodybuilder Is Motivating Others To Start Exercising – YouTube 99-Year-Old STILL Works Out | Pumped – YouTube   Don’t believe that “I’m too 

Day 1, Let’s Go!

Day 1, Let’s Go!

This is day 1 of new and great things for you. This is NOT a weight loss program. It is the beginning of a new way of life. We’re here to assist you as you journey towards wellness.  A vital, and often times missing first step in undertaking this journey is a thorough self-assessment. It’s simply assessing your own readiness to make this major lifestyle change. What’s my motivation? Have I attempted this before and failed? Do I have an adequate support system? Will my schedule allow for this new commitment? What attitudes and perspectives do I need to change regarding sleep, eating, and exercise? What are my potential barriers? How will I handle those barriers? What will I do when I’m just not motivated? It seems like a lot, but it’s a necessary first step. Most of us plan our budgeting to see if we’ll be able to meet all of our financial obligations. Should we approach our health differently?

In Army basic training my drill sergeant gave us the “7 P’s.” He told us, following them would grant us success in just about everything we were given to do. I encourage you to follow them during this challenge. They are “prior proper planning prevents piss poor performance.” Plan your meals.  Plan your time in the gym.  Plan to use the stairs instead of the elevator.  Plan to be disciplined at that social gathering you’ll be going to that will have food EVERYWHERE.  Plan to drink plenty of water each day.  Plan to take an extra long walk on the day you fell off the wagon with your eating. If you fail to plan, you plan to fail.  Count the cost of this commitment. It doesn’t matter how you start. What matters is whether or not you gave your best effort and if you’re committed to finishing what you started.  Let’s go!

TV Channel Change

TV Channel Change

Happy New Year! With so much going on in the world right now and the 24-hour news cycle, it can be easy to let stress get to you. Piedmont Atlanta Fitness Center would like to foster an environment that provides a mood lifting escape from 

January Class Additions!

January Class Additions!

Beginning January 3, 2022 we will be offering additional studio based classes to suit your needs!  Please click the link below to preview the January schedule. We look forward to serving you! PAH-studio-schedule – Jan 2022  

4 Ways To Fall Into A Fitness Routine

4 Ways To Fall Into A Fitness Routine

What do you know about Falls and Preventing them?

What do you know about Falls and Preventing them?

In my 8 years of working here I have literally fallen for this place. Maybe I’m a little clumsy…maybe I’m a little absent minded, the jury is still out. I do know that I am guilty of falling more than a few times and having 

Time to Move: Workout Playlist

Time to Move: Workout Playlist

There are days where I do not want to workout. I know it’s impossible, but there are some days where my motivation is not as high. Have you ever woken up in the morning and you have a song stuck in your head? Not a 

Simple Snack Attack: 4 Snack Tips

Simple Snack Attack: 4 Snack Tips

What snacks do you frequent? What encompasses a healthy snack? How much is too much? How do you feel about snacking? Does having a snack make you nervous or happy?

Although these are all questions I have been asked, they are also all questions I have answered. There was a time where I had no answers for these questions and used to stare blankly at people when they first started to ask me. So I did what everyone else always does…I consulted books, I searched the internet, and finally I sat down with a dietitian.  Keep in mind, we are all busy people with full schedules, but sometimes we need some type of fuel to help us along in our day to get us to the next meal. To make this quick and painless here are 4 simple snack tips to try out:

  1. We love our members, but sometimes you all are so generous to us by bringing in things you want us to enjoy. For example, in our break room we currently have Hershey’s chocolate and last week someone brought us a whole pizza! These are great because they are convenient, but they are not healthy. So the first tip is to bring your own snack (BYOS) most likely it will keep your from eating the community unhealthy foods in your office.
  2. What to choose? Usually a snack’s purpose is to satiate you until your next full meal. Therefore, a handful of nuts (only one handful), 1 pack of peanut butter crackers, small smoothie (no more than 16 oz.), 1 cup of oatmeal…I literally use a mug to warm it in its the perfect size.
  3. Do you need a snack or do you need a meal? Sometimes I have to evaluate my mood, and figure out when my last meal was. For instance, in the morning I believe I only need a snack. Before I decide to eat my snack I remember I haven’t eaten anything since 8pm the night before which usually means its been 10-12 hours so I’m HANGRY. A full meal would be the better option at this point leaving the snack for a later time would be better. Tune in to your food emotions. This can be very useful when deciding what to have pre- and -post workout.
  4. What’s the structure of a snack? Look below for a long laundry list of ideas. Pick the ones that work for  you, your schedule, and your mood. Continue reading Simple Snack Attack: 4 Snack Tips
Staying Active While Traveling

Staying Active While Traveling

When your transportation has a waiting period… meaning your bus stopped for lunch or a bathroom break, your flight is delayed, or your hanging out by the pool until the next activity. After the variety of hours you tend to eat delicious local food and