Zero Sweat FitnessNo time to get to the gym is not a problem with Zero Sweat Fitness videos. You can exercise right at your desk without even having to break a sweat. This digital download will alert you every hour on the hour and show you exactly what moves to do to burn an extra 300 to 800 calories a day.


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Dr. Sheila Garnica from North Fulton Women’s Specialist answers a reader’s question about vaginal dryness. Dr. Sheila Garnica

Q: My primary care physician told me I have vaginal dryness. Do I need to do anything about it?

A: The only reason to treat vaginal dryness is if the symptoms are bothersome. Many women think the only symptom of vaginal dryness is painful intercourse, but other symptoms include itching or sting around the vaginal opening, recurrent urinary tract infections and light bleeding with intercourse. If you have one or more of these symptoms, you should address them with your gynecologist. This is an important opportunity to have your gynecologist perform an exam to make sure that the dryness is not due to another problem.

Do you have questions for our doctors? If so, please email your questions to 

Posted in Best RX | Tagged , , , | Leave a comment‘s Janis Kupferer is here to give you her best advice on how to stick to your resolution to make your friendships a priority. Janis Kupferer

Q: What resolution did you make this year?

A: I plan to improve my health, and a great way to do so is by strengthening and improving my friendships and other special relationships.

Q: What is a common resolution you hear from people?

A: The most common resolution I hear is women tell me they will be placing greater emphasis on their friendships by making them a priority and simply spending more time with friends.

Q: Why do you think people fail to keep their resolutions?

A: When results aren’t immediate, it’s easy to lose sight of long-term goals.

Q: What is one action a person can take to stick to their resolution?

A: One action someone could take would be setting smaller, more immediate goals to make staying on course easier. So perhaps lunch with friends this week, and a dinner party next month.

Q: What is an inspirational quote you can tell someone who is struggling?

A: “After all, tomorrow is another day.”- Scarlett O’Hara

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Through February 22, Jackson Fine Art will be showcasing acclaimed photographer and Atlanta native Tierney Gearon’s COLORSHAPE series at their Buckhead studio. COLORSHAPEThese imaginative and powerful images revolve around handmade, vibrantly colored plexiglass structures in picturesque landscapes, snow-topped mountains, urban streets and neighborhoods. Gearon’s work has been exhibited at many prominent galleries around the globe.

Details: 3115 East Shadowlawn Avenue Atlanta, GA, (404) 233-3739,

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Day 19 of Fitness – House of Payne Personal Training’s “Glute Camp”

Best Self publisher: Sherri

Best Self publisher Sherri with House of Payne trainer Jesse and other class participants Charlene, Laura

Best Self publisher Sherri with House of Payne trainer Jesse and other class participants Charlene and Laura

I was a little nervous about taking House of Payne Personal Training‘s “Glute Camp” for 30 Days of Fitness. The thought of one hour of nothing but “glute” exercises made me feel wonder, “What if I can’t do this?” But I can, and I did! I was quickly put at ease by the trainer, Jesse Mones. He talked with me about the class and assured me that the workout would be customized for me (even though I was part of a class), appropriate for my age and fitness level. I was challenged but felt good because I could do it.

The class started with alternating straight leg lifts while walking across the gym floor. We alternated touching toes of the extended straight legs as we walked. This was to help us warm up our glutes, hamstrings, calves and quads. We then proceeded to intervals—four stations, 30 seconds at each station, and did this three times for a total of 12 exercises. Exercises included alternating step ups, plie style squats with kettle bells, side to side alternating lunges across a step, hands and knees position alternating bent knee leg raises, leg curls on a machine, single leg dead lifts, alternating leg curls, squats, single leg forward and back lunges while alternating each leg, pelvic raises from lying on back position and more.

With each one of the exercises, the common command was to get the most out of each exercise by squeezing, you guessed it, your glutes. The “glutes” have three major muscle groups, the gluteus maximus, gluteus medius and gluteus minimus. The exercises were chosen to work all three areas of the buttocks: top, middle and bottom (hopefully to get that lift). People inherently have long, medium and short glute muscles which give our butts different appearances, but through exercise, you can actually define, build and reduce various ares of the buttocks to change the overall appearance.

By the end of the workout, while my legs and buttocks felt a little shaky, I felt absolutely no pain in my lower back. I loved the workout and will do it again. The great thing about this gym, though, is that they offer any kind of workout. House of Payne Personal Training has honed the art and skill of truly changing bodies. Their ability to work with clients, understand their goals and customize workouts to achieve them is second to none. I witnessed a gym full of people—all ages, all body types, men and women—who seemed clearly invested and focused on what they were doing and knowledgeable trainers working hard to get them the results they want.

Best Self publisher Sherri Adair and House of Payne owners Rachel and Steve Payne

Best Self publisher Sherri Adair and House of Payne owners Rachel and Steve Payne

A myriad of activities represented the various goals and chosen paths for their clientele. There is a lot of equipment in this gym, in addition to the equipment we used for class: free weights, weight lifting machines for every conceivable body part, huge ropes and tires, mats, balls, steps, kettle bells and the list goes on. You can see the activity everywhere as people lift, sculpt and chisel their bodies using the equipment with guidance of the trainers. A huge stage anchors one corner of the gym where about 25 physique, bikini and bodybuilding contenders were participating in practicing  the art of competition posing. Led by co-owner Steve Payne, who is a nationally renowned “posing” expert, it was fascinating to watch. In another area of the gym, younger guys are flipping and jumping on what appear to be huge tractor tires. Co-owner Rachel Payne explains this group is focused on gaining strength and muscle mass for their sports activities. If you need to lose weight, this is the place. There are success stories and “after” photos lining the walls of the gym and that is only the ones who decide to participate in fitness competitions. Mothers and fathers, sons and daughters and singles of all ages find this a place to get help no matter your goals. Don’t like your biceps? They can help you. Don’t like your calves? They can help you. Not happy with your backside? They can help with that too, and the “glute camp” I took is just one way to work on that specific area of the body. Try it for yourself this weekend—it’s offered every Saturday!

Details: Glute Camp is every Saturday at House of Payne Personal Training at 10:30 and costs $20.  4565 Lawrenceville Hwy. Lilburn GA 30047, (678) 641-9188,


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Institut' DERMedLocal med spa Institut’ DERMed launched a newly designed and expanded website last month, now offering detailed treatment information, how-to videos and the ability to book appointments online. The new site also included easier and more interactive online shopping options, such as a drag-and-drop shopping cart, large product photos, and search options based on type of product or skin condition.

Details: 3726 Roswell Road, Atlanta, GA, (404) 261-5199,

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If you have special dietary needs but still need to feed that sweet tooth, local Decatur business Raw Noble may have a solution, They offer 100 percent whole, raw, nutritious mousse pies made of cashews and almonds. Raw Noble These pies are also naturally free of gluten, dairy and soy. Try one or all of the six flavors including vanilla bean, key lime, chocolate, sweet potato, lemon and coconut. All six flavors are high in protein, low in harmful fats, nutrient rich and great for parties or a fun treat.


Details: Your local Whole Foods, Sevananda and Return to Eden,

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Thrive Farmers CoffeeThrive Farmers Coffee runs on a business model that offers coffee farmers a sustainable income by connecting the farmer directly to the consumer. Thrive represents more than 600 coffee farmers and has sourced 328,000 pounds of coffee from their Roswell headquarters. Find this coffee at local spots around the city.


Details: Octane Coffee Bar and Lounge,,

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Dr. Ellie Campbell from Campbell Family Medicine answers a reader’s question about the importance of bio-identical hormones. Campbell

Q: What is a bio-identical hormone, and why is it important?

A: Unfortunately there is a lot of misunderstanding about hormones. Using bio-identical hormones simply means restoring a patient’s hormone balance by using chemicals that are structurally, chemically identical to the ones our bodies should be making. A psychical exam, symptom assessment and lab tests are used to determine deficiency, and then hormones are replaced to a more normal level using nature’s own hormones as replacement.

Do you have questions for our doctors? If so, please email your questions to

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Day 18 of Fitness - Chaos Conditioning Training with Jeff Baird

Best Self editor: Jeyme

Jeff Baird from Chaos Conditioning

Jeff Baird from Chaos Conditioning

I had been searching for a personal trainer for a while, and when I heard that Jeff Baird, owner and instructor at Chaos Conditioning, had an opening I was excited to try out his methods and do some one-on-one training. I had heard good things about his high-intensity interval fitness classes and knew it would be a good fit for me and for our 30 Days of Fitness series.

The Chaos studio is located on East Paces Ferry Road next to Blue Moon Pizza. The parking situation is a bit confusing at first – there is a bank across the street that you can use or an apartment complex parking deck around the corner with two designated spots for Chaos Conditioning.

The studio itself is a no-frills place – no weights or fancy exercise machines. There are heavy ropes in the middle of the room and TRX bands and punching bags that line the outer perimeter. During our hour-long workout session, Jeff not only gave me a great workout but also took the time to explain what we were doing, why we were doing it and how it would benefit my muscles, stamina and posture – all things I wanted to work on!

We began on the treadmill, but not just any treadmill: this one was a unique manual machine that went as fast or as slow as I wanted. Since there was no motor, it was up to me to power it. I was a little unsteady at first, but then slowly got the hang of it. Jeff was very patient and encouraging. Next we moved on to the TRX bands where I used my own weight to push and pull myself up and down. This was very challenging for me because I was using my own body weight and working several different muscle groups at the same time. In between working out on the bands, Jeff also had me use these long, heavy ropes and pump my arms up and down to create a wave-like motion. This exercise made me use my core as well as my arms and after only a minute or two, my muscles were really burning!

The last part of my workout was my favorite – a bit of kickboxing. I donned my boxing gloves, Jeff got out some hand pads and we working on my jabs, punches and kicks. Finally we cooled down on the treadmill again. I really felt like I had pushed myself, I was tired but felt really good. My arms were the sorest from all the rope work we did, and overall I had a blast.

Chaos Conditioning

Details: 325 East Paces Ferry Road, Unit 1, Atlanta, GA, (404) 590-5852,,


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