Being physically active on a daily basis requires thought and effort.  A daily stroll around the block is only a small part of being active.  One must exert themselves enough to cause the heart rate and breathing to increase, to break a sweat and feel fatigue at the end. This can take as little as 20 minutes or as much as 90 minutes.  Your age and fitness level may determine how hard you are going to exert your self!  For safety, have a buddy exercise with you or make an appointment with a fitness expert so that you can avoid set backs and wasting time..  If you have not had a physical in more than a year it might be time to schedule that appointment! Either way, today is a great day to “step it up”!

Train Smarter.Live Better

Ladell Hill/Chuice Bio

Ladell Hill grew up having two passions: sports and spending time with his grandfather. As a young aspiring athlete, Ladell enjoyed testing the limit of his physical potential. The influence of his grandfather, however, appealed to another side of Ladell’s curiosity. An herbalist and farmer, Ladell’s grandfather loved passing on his knowledge to his grandson, customary in his Native American heritage. Ladell was a devoted pupil.

Physical prowess eventually allowed Ladell to play football at the college level. Choosing a career as a physical trainer, years removed from his grandfather’s farm, Ladell began reading a lot about physiology–the science of human function–as a means to better understand the needs of those he trained. Though this helped him better craft exercise regimens for himself and his clients over the years, he soon realized that others were not getting the same results as him: improved endurance, strength, recovery time, and energy level. The obvious difference he noted was the food. While his clients (like most of us) were eating increasing amounts of processed/unnatural foods, as well as commercially prepared “supplements,” Ladell was mostly consuming what his grandfather taught him to eat: raw foods, natural herbs, nuts and seeds.

Wanting to understand the relationship between nutrition and performance, Ladell began focusing his curiosity on cellular biology and biochemistry—a mountain of textbooks quickly became a permanent fixture in his home. Soon, Ladell came to understand why his diet worked: The raw foods he consumed contain ingredients essential for cellular function.

As our building blocks, the trillions of cells in our bodies undergo constant chemical reactions that allow our organs to function, keeping us alive and healthy. Whether inside the brain, skeletal muscle, or heart, our cells use the nutrients we feed them to perform better at thinking, moving, and continuously pumping blood throughout our body. Though human history spans 10,000 generations, it is only in the last one or two that our cells have been introduced to new substances, from the processed foods we eat. Surviving and learning to thrive over so many prior generations, our ancestors had to be doing something right.

Within the textbooks, Ladell routinely found examples of science explaining his grandfather’s wisdom. For instance, as a child it was not uncommon for Ladell to watch his grandfather pull a sweet potato from the ground, brush it off, and enjoy a healthy snack before doing work outdoors. Years before sweet potatoes became popular for their high concentration of anti-oxidants and anti-inflammatory enzymes, Ladell’s grandfather espoused the virtue of this orange tuber.

The information passed on to Ladell by his grandfather represented the accumulation of experience gathered over countless generations of his ancestors, through a process of trial and error. With periods of near starvation, all of our predecessors came to appreciate which of nature’s consumable resources served us best. Ladell never let go of his practical childhood training in herbology. In fact, he extended his study to herbs used by other cultures around the world. For example, learning that turmeric had been used as a healing agent in India for more than a thousand years, he was fascinated by scientific studies showing that, at a biochemical level, the powerful anti-inflammatory properties of this herb were now known.

Through his studies, Ladell became especially interested in the role of proteolytic enzymes: specialized proteins that are an essential part of many cellular activities. Unfortunately, our body’s ability to produce proteolytic enzymes fades after three decades of life. Raw food is the best resource for these substances. Without them, our bodies are less efficient at regulating various mechanisms, such as inflammatory reactions, thus hampering optimal cell and organ function. The result is that we don’t function as well as we should–from thinking and movement, to digestion and immunity. You name it.

Trying to better serve the needs of his clients, most of whom were in their third decade of life and beyond, Ladell created Chuice: a chewy, drinkable and delicious mixture of fruits, vegetables, herbs, nuts and seeds that represent a spectrum of nature’s best ingredients. To Ladell, chewing is an essential part of the digestive process, as enzymes in the mouth are stimulated, thus beginning the process of digestion naturally. Though many of his clients were skeptical of this chunky liquid, those who started consuming it regularly began describing—and demonstrating—the results Ladell had personally experienced. Whether professional athletes or clients primarily looking to lose weight, those adding Chuice to their regimen reported the same thing: they functioned and felt better.

With the collective wisdom of our ancestors, now increasingly validated by science, Chuice could be described as a superb ‘salad in a bottle’. It provides a good quantity of fiber (11g per 16oz serving) frequently missing from our diets, as well as the nutrients and enzymes our cells desperately need to work most effectively. If our cells had taste buds, Chuice would be ambrosia.

Chuice is not a gimmick. It’s ingredients come from nature. The rationale for why Chuice works is simple. Bottling this culmination of knowledge and wisdom, Ladell Hill has created a convenient yet essential biofuel: a one-stop source for many of the natural resources our bodies have only recently learned to live without.

This is the second year in a row that we have sposored the annual Bicycle Gift Drive for the Community Assistance Center (CAC). Ten young boys will be getting new bicycles for Christmas thanks to the generosity of our clients and the wonderful organization the CAC is.

The ages of the children were from 3 to 11 years, we collected 10 bikes, 10 helmets and 6 locks for the bigger bikes.

We hope everyone had a Happy Hanukkah! and will have a very Mery Christmas!! Thanks again!

Youth Fitness Facts

Myth: Children should not engage in fitness activities because of their age or inexperience.

Fact: Strength training in children has been shown to be extremely beneficial when closely monitored by a trained or experienced adult  and when following age-appropriate strength training guidelines.

“The two most important factors when considering a strength training program for a youngster are adult supervision and age-appropriate exercises,” said Dan FitzSimons, owner and trainer at BodyFitz Personal Training Studio.  “A certified adult personal trainer, such as those at BodyFitz, should ALWAYS be present  when a young person is engaging in strength training exercises, and that adult or trainer should not be instructing more than a small group of two or three youngsters at a time.  Similarly, the exercises should not exceed what the youth is capable of performing at his or her age.”

In addition to the numerous scientific studies that suggest that fitness activities are beneficial for young persons, many parents also see the benefits of engaging their children in exercise programs because they want their children to grow up more knowledgeable and with increased skillsets than they had.

The benefits that young individuals can expect from participating in a fitness program include:

• Increased muscular endurance and strength
• Improved bone density
• Improved coordination and skillsets
• Enhanced sports performance
• Better overall health and wellness, including increased confidence, happiness and self-esteem

While there is no minimum age at which a child can begin a strength training program, it is usually recommended that they begin when they have the ability to listen and follow instructions.  As early as age 7, a child can reap the benefits of neuromuscular development and enhanced movement patterns.

According to Dan, there is no evidence to suggest that a child’s participation in a strength training or general fitness program will increase their risk of injury.  In fact, just the opposite is true.  “It is when a child is not being closely supervised and performs exercises with poor technique that they are at greatest risk of injury,” he said.  “But when a child is given proper instruction and is performing the exercises correctly, the entire process can be fun, and the results are priceless!”

For more information about beginning a strength training program for your child, call BodyFitz at (404) 255-4008 or visit www.bodyfitz.com.

Functional Fitness for You!

What do Olympic athletes have in common with exercise beginners?  These two groups – as well as everyone in between – can reap the benefits from a type of exercise that will not only help them excel at their designated activities, but enable them to perform functions of daily living more easily and safely.

Whether you are a gym regular, a weekend warrior, or are completely new to exercise, functional fitness is for you.  At the most basic level, functional fitness can help someone more easily stand up from the couch.  At its most extreme, functional fitness can help Olympic athletes bring home the gold medal.

“For some, functional training may involve movements in strength that enhance a person’s ability to perform daily activities.  Or, it may be used to improve an athlete’s performance in their designated sport, or even to build a better relationship between the nervous system and the muscular system,” said Dan FitzSimons, owner and trainer of BodyFitz Personal Training.  “No matter how you define it, functional training is an important part of exercise and should be included into a person’s routine.”

According to Dan, functional fitness is not a new concept; neither are other types of training such as core training or interval training.

“BodyFitz has been incorporating these necessary exercise components into our clients’ workouts for years,” he said.  “We love all types of training, especially all of the reasons why a person should train.”

The newest component at BodyFitz that will help enhance a person’s functional training routine is the Purmotion Functional Training System (FTS), which enables Dan and his team of trainers to bring functional fitness to a whole new level. “The Purmotion FTS is a great addition to our arsenal of functional training weapons,” Dan explained.  “The accompanying fitness tools provide us with a huge array of exercises that have our clients performing compounded moves that will help them develop as an athlete, a homemaker, a weekend warrior, or simply just help them to move around more easily.”

Dan noted that the Purmotion FTS is the foundation and framing for enhancing the overall function and performance for ANYONE who uses it.

“BodyFitz trainers are extremely knowledgeable, motivated and enthusiastic about their jobs and our equipment.  Because of this extensive knowledge, we are able to train anyone who is interested in developing a healthier lifestyle,” Dan said.  “Our functional training tools have many applications in real life, like working with children to develop gross motor skills, to someone who wants to increase their core and overall strength, to elite athletes who want to achieve performance goals.  These tools also help individuals who simply just need help getting up and down stairs, in and out of the car or to simply live a better quality of life.”

Purmotion is a company that cares as much about individuals being able to achieve healthier lifestyles as BodyFitz, according to Dan.  “We have seen a real need for functional training in our lives and have gone above and beyond to fulfill that need with our clients.  Our ability to understand this philosophy, absorb the knowledge and develop the skills required to perform on this equipment will have a direct impact on our clients.

“Functional training has always been a big part of our foundation, but it just received a major makeover.  As one of our clients said, ‘People come here for all of the right reasons.’”

For more information about functional fitness or to schedule an appointment to see how a functional fitness program can work for you, call BodyFitz at (404) 255-4008 or visit www.bodyfitz.com.

If someone told you that you could speed up your calorie burn during and even after your workout, would you do it?  What if they also said you could rev up your fat burn and experience a decrease risk of injury, too?

You can…with interval training.

Interval training, or a workout that alternates between bursts of high-intensity moves and those requiring lower intensity, is highly recommended by bodyfitz trainers to clients who want to challenge themselves and keep their bodies guessing.

“Some people often make the mistake of performing long, slow cardiovascular exercise and do not concentrate on their form.  But longer duration and sloppy form can often result in injury,” said Dan FitzSimons, owner and trainer at bodyfitz.  “Interval training offers a decreased risk of injury because it is often performed at a higher intensity, for a shorter duration and with a better form.  The added bonus is that you will burn serious calories during the workout AND after because you will have increased your metabolic rate.”

Dan said that for purposes of changing your physique, slow and steady exercise will likely not help much.  “While the logic behind the thought that ‘the more miles I log, the more weight I will lose or the faster I will get’ may seem sound, there is a sneaky loophole to that reasoning that many do not consider.

“Your body is a master adapter!” Dan explained.  “When it gets used to a routine, it becomes more efficient, so it uses less energy, resulting in fewer calories burned.”

Workouts at bodyfitz are always changing, not just to keep clients interested and motivated, but to make them see results, to push themselves out of their comfort zone and to prevent their bodies from adapting to a routine and hitting a plateau.

“The bottom line is that interval training comes with a whole host of benefits that trainers at bodyfitz embrace,” Dan noted.  “This type of workout can help prevent plateaus, help your body more effectively use fuels, and bust boredom, boost confidence and increase mental toughness!”

For more information about interval training or to give it a try, call bodyfitz at (404) 255-4008

It is true that you cannot “out work a bad diet.”  You also cannot eat junk food today because you will work it off tomorrow at the gym. In fact, you are much more likely to achieve your goal of a flatter stomach by eating healthier than by doing any amount of crunches.

At bodyfitz, we strive to keep our clients in shape – not just through exercise, but by keeping them informed of the importance of eating well as a way of life, not just for the purpose of “going on a diet.”  If the majority of our decisions were based on how they would affect our health, we would live a higher quality of life for many years to come.  That is why, at our fitness center, we want to help more people make better decisions so that they can achieve a better quality of life well into their retirement years.

This also is why, at bodyfitz, we do not have a snack bar, a juice bar or a smoothie bar.  Tempting you with “crap” calories and artificial ingredients will result in defeating your hard work spent exercising.  You workout to feel better, to look better and to live a longer, healthier life; what you put in your mouth does matter greatly!

We at bodyfitz wish you the best and hope that you are making better choices in exercise and in food choices!

Try this recipe at home:

Breakfast Frittata

• 1/2 diced red onion
• big handful of shiitake mushrooms
• 1/2 large organic red pepper (on the dirty dozen list)
• 1 diced tomato
• about 1/4 cup grated fresh parmesan
• 6 whole eggs + 2 egg whites
• 1/2 cup grated gruyere cheese
• salt and pepper
• extra virgin olive oil

Heat 1 – 2 tablespoons of olive oil in nonstick oven proof skillet. Add onion and red pepper and saute for a few minutes until onions and peppers begin to soften over medium heat. Turn oven to broil. Add mushrooms and saute for a few more minutes and then add tomatoes to heat through. Add salt and pepper to taste. Meanwhile, mix all eggs with grated parmesan and a pinch of salt and pepper. Pour egg mixture over vegetables and cook 3 – 4 minutes until mixture begins to set. Sprinkle gruyere cheese on top and transfer to oven (middle shelf) until the cheese melts and top sets.  Enjoy with fruit, low-sugar cereal or oatmeal!

Just as important as the foods you eat on a daily basis are the foods you consume before and after your workouts.  To help you identify the foods that your body needs to get through a rigorous exercise routine, and then to help it recover, we have listed below some of the foods we choose.

It is important to note that the foods you eat before working out should give you energy to sustain the intensity and longevity of the workout.  Post-workout foods also are important, as your muscles will be hungry, and hopefully, after an intense strength training workout, followed by some cardio exercise, your glycogen stores are low.  A good post-workout meal – eaten within an hour of your workout – is essential for your body’s recovery and for preparing for the next workout.

Pre-workout meal ideas:

• Plain Greek yogurt with berries and sprinkled with granola
• Cottage cheese topped with grapes and some oatmeal
• Eggs, high-fiber cereal topped with berries

Post-workout meal ideas:

• Frittata with vegetables
• Hard-boiled eggs, oatmeal or high-fiber cereal
• Piece of salmon with dark leafy green salad

When you get your body into the habit of eating healthy, junk food becomes less and less appealing.  What’s more is that very rarely, if ever, do we ever feel good about ourselves for eating sweets.  After all, when is the last time you thanked yourself for eating that cookie?

A healthy relationship with food should be nonnegotiable!

(404) 255-4008 | 220 Sandy Springs Circle, Sandy Springs, GA 30328 | www.bodyfitz.com |