Day 7 of Fitness – Interval training at Orangetheory Fitness

Best Self staffer: Flannery

Today’s workout for 30 Days of Fitness happened at the Howell Mill location of Orangetheory Fitness, a nationwide franchise that recently started opening locations in Atlanta. The workout is a circuit of treadmill training, rowing and weight training that promises to burn up to 1000 calories in a one-hour class. Needless to say, I was a little intimidated by that number–it sounded like the class was going to be next to impossible! I had also never rowed before, so I had a new skill to learn on top of working hard, but I was excited to try it out.

Best Self staff member Flannery with Orangetheory instructor Jason

Best Self staff member Flannery with Orangetheory instructor Jason

I arrived about 10 minutes before class began, but I quickly wished I had arrived earlier. If it’s your first time at Orangetheory, plan to arrive at least 20 minutes, if not 30, before class begins so you have time to complete your paperwork and get oriented to the training room. Thankfully, I had enough time for our instructor, Jason, to teach me the basics of the rowing machine before it was time to get started. I strapped on the provided heart monitor and headed in to the training room, which was tinted with orange light to get us in the Orangetheory mood.

As we came in, Jason split us up so that half were on the rowing machines and half were on treadmills. I was in the treadmill group, where I stayed for 30 minutes while the rowing group ran back and forth between their rowing machines and the weight room. Then we switched. Jason consistently gave instruction and metrics goals to both groups, switching back and forth between giving treadmill instructions, rowing instructions and weight room instructions. He guided us on percent incline and speed, and there was a helpful cheat sheet attached to each treadmill indicating the appropriate incline and speed for your skill level. I classified myself as “power walker,” because I didn’t want to commit to too much too early and wear myself out. Turns out, I’m stronger than I thought, and by the end, I definitely felt like I could have worked a little harder. Lesson learned: don’t be afraid to push yourself!

After 30 minutes on the treadmills, during which we kept an eye on the metrics screens that showed our heart rates and whether or not we were in the “Orange Zone” of maximum work, my group switched to the rowing/weights section. Jason demonstrated the movements, and another screen in the corner of the room displayed the weight repetitions and rowing goals we tried to meet. We finished the class with some quick stretching and then a rundown of our final metrics. This metrics screen and the instructor’s helpful explanations are a great way to set your goals for next time.

Orangetheory metrics

Orangetheory metrics - my screen shows that I spent about 32 minutes in the green zone and 20 in the light orange, for a total of 560 calories burned. I definitely could have worked harder!

To try Orangetheory for yourself, visit and register for a class at any of their Atlanta locations. Now is a great time to join because January 17 marks the beginning of their National Weight Loss Challenge. The top male and female participants with the highest percentage of weight loss between January 17 and February 28 will each receive $10,000!

Details: 857 Collier Road, Suite 15, Atlanta, GA, (404) 455-0402,


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Look out for these common signs of aging that appear on your hands, and use our experts’ tips to avoid them.

Expert Tips to Keep Hand YouthfulYellow nails. Using dark polish can cause some discoloration. Yellow nails may also indicate a fungal infection.

Advice: To prevent yellowing of nails from polish, use a good base coat before painting nails, because nails are porous. Also, don’t leave polish on for a long time, as it can penetrate through base coats and cause discoloration to nails. If it’s from fungus, there are new laser treatments that are very effective as well as prescription medication.

~ Jill Barron, cosmetic consultant and licensed esthetician, Gardner Dermatology & Med Spa

Thin skin. You lose fat under your skin as you age, which can make the skin look paper, wrinkly and thin.

Advice: Fillers such as Radiesse and a person’s own fat may be injected in the back of hands to replace volume and provide a more rejuvenated appearance.

~ Dr. Brian P. Maloney, double board-certified facial plastic surgeon, The Maloney Center for Facial Plastic Surgery

Brown spots. Sun exposure over time can exacerbate brown spots, sometimes called liver spots, on the skin.

Advice: This is the best season to treat those unsightly brown spots with Intense Pulse Light (IPL) treatments, as great results are seen with just one session if you apply a cream with ChromaBright nightly and sun protection daily.

~Lyn Ross , president of Institut’ DERMed, master esthetician and aesthetic instructor

Expert Tips to Keep Hand YouthfulDry skin. Exposure to harsh soaps and, surprisingly, air and water pollution can dry out your skin.

Advice: Carry a good hand cream and apply to your hands each time you wash or use hand sanitizer to help keep skin from drying out. Also, keep a sunscreen in your car that blocks UVA and UVB rays and apply it to your hands each time you get into your car.

~Dr. Gabrielle Sabini, board-certified dermatologist, North Atlanta Dermatology

Prominent veins. Losing volume in your skin means your veins appear more prominent.

Advice: Hand sclerotherapy is a safe and effective treatment for these veins. This involves a series of injections of a solution into the veins that causes the vein walls to collapse. The veins are then absorbed naturally by the body over a period of weeks.

~Dr. Lisa Perez, board-certified vein specialist, Circulatory Centers

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Day 6 of Fitness – Hip Hop Fit at Dance 101

Best Self staffer: Flannery

Dance 101 Hip Hop Fit class

Some light stretching in the studio before class begins

When you’re having trouble staying motivated to work out, you might need to try something that doesn’t seem like a workout at all. Doing yard work, playing catch or tag with the kids, and even taking your dog on a long, brisk walk can be great ways to get moving. For Day 6 of our 30 Days of Fitness, I discovered that one of the best non-workout workouts is a dance class. I went to Dance 101 for an 11:00 a.m. Hip Hop Fit class with instructor D. Norris. I call this class a “non-workout” because it’s so much fun I quickly forgot that, technically, I was working out. As D. said at the beginning of class, “What’s the first rule in here? Have fun. Second rule? Have fun.” The class started off with a fast paced conditioning warm-up. We stretched and did a few crunches to the beat of familiar tunes like NSYNC’s Dirty Pop and other songs that had everyone in the class ready to dance.

Best Self staffer Flannery and Dance 101 instructor D. Norris

Best Self staffer Flannery and Dance 101 instructor D. Norris

After warming up, we jumped right into learning the day’s routine. I am by no means a dancer–unless a few uncoordinated routines in high school musical theater count–but D.’s teaching easily guided me and the rest of the class through the dance. He was careful to learn the names of the newcomers and be sure to check in with the entire class every few minutes to ensure that we understood the movements. As we learned new chunks of the dance, we would run it from the beginning several times to really lock it into our memories. In addition to helping us remember the moves, this repetition is what boosted my heart rate and had me sweating before I knew it! By the end, we were running the routine top to bottom, several times in a row, and I could tell my body was working hard. But since it was a dance class, I was enthusiastically focused on the moves and the music rather than my own fatigue–unlike whenever I’m on a treadmill, when I’m just increasingly tired and bored. So for those of you looking for a way to ditch the dull workouts and still burn a ton of calories and get great cardio, this class might be the perfect fit!

Normally, you can drop in to a Dance 101 class for $20, or take advantage of their new student specials. Right now, you can also take advantage of their 2014 Free Week, which begins January 11 and runs through January 16. You can take up to seven free classes, which allows you to try a variety and find the perfect class for you. Visit their Briarcliff Road location or their brand-new Alpharetta location, opening next week.

Details: 2480 Briarcliff Rd NE, Atlanta, GA, 404-542-3887,,


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Local counselor Angela Buttimer explains how to find and select the best therapist for your needs.

Angela Buttimer, Buttimer & AssociatesQ: When looking for a therapist, where should I start?

A: There are many ways to begin your search for a therapist. I have observed that referrals by those who know us (and that we trust) can be the most effective starting point. The next step (and if you don’t have a personal referral) is to find the therapist’s website to learn more. You can Google “counseling in Atlanta” to begin a web search of experienced therapists in your area. If what you read seems appealing to you, make the call to have a live conversation. During this conversation, you will get a feel for the personhood of this professional as well as get some pragmatic questions answered.

Q: What should I ask during the initial phone call?

A: Potential clients ask many questions like location, price and hours. Be sure to ask about their structure and process. There are as many approaches to psychotherapy as there are psychotherapists. Two different professionals may seem similar in writing but actually have very different processes. For example, some psychotherapists have a strong focus or psychological theory they utilize with all of their clients, while others are more eclectic. Some focus solely on talk therapy, some on experiential, while others incorporate both in the session. Some therapists ask you to do homework between sessions, while others focus more on the process in session.

Q: What’s most important when vetting a therapist?

A: By far, finding a good fit! Psychotherapy is very personal, and it takes courage to take that initial step of self-care. If you spend a few sessions with a therapist and are not feeling comfortable, it is absolutely appropriate to find someone else.

Q: Should my therapist have personal experience with the issues I want to work on?

A: This is not necessary. They are trained professionals. However, it is important that they have professional experience in working with issues and goals similar to yours. So be sure to ask them about their experience and success with these issues.

Q: How is therapy better than talking with my friends?

A: A good therapist will be more objective, professionally trained, and will put aside their needs to focus their complete attention on supporting you.

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Day 5 of Fitness – Aerial Arts at Sky Gym

Best Self staffer: Flannery

Learning the trapeze at Sky Gym

Best Self staffer Flannery learning the trapeze

Do you have what it takes to join the Cirque du Soleil? After taking classes at Sky Gym, you might! This gym instructs students in the aerial arts, which are exactly what they sound like: artistic movements in the air, like those you see at the circus performed on hoops, trapezes and fabric suspended from the ceiling. Amber Monson opened Sky Gym in 2009 after completing teacher training classes with Cirque du Soleil aerialists themselves. She has since passed her expertise on to a handful of other instructors who are there to help you fly your way to fitness.

At the beginner level, though, you won’t be flying quite yet. The beginner class I attended started with students sitting on the ground to hear a serious talk about safety and correct body positioning when performing aerial movements. One major safety rule is to remove all jewelry and secure long hair, so that nothing gets caught on the fabrics and causes injury. The beginner level class also contains an explanation of the various equipment in the gym: a hoop called a lyra, a trapeze and durable fabric strips called aerial silks.

Sky Gym instructor explaining proper positioning in the silks

Sky Gym instructor explaining proper positioning in the silks


After this introductory information, the fun really begins. Class participants partner up with a spotter to practice positions such as a “lay back” and a “side press-out” on the various pieces of equipment. These positions may look easy – especially when you’re only a few feet off the ground – but they require lots of core and upper body strength. I don’t think of myself as someone who has much of either, but I didn’t let that stop me. Sky Gym welcomes students of all body types and skill levels, and the spotters and instructors were there to help me get into each position and start building my strength. By the end of the class, I got to try an inverted pose where I was upside down in the silks. It wasn’t as scary as it sounds, and after you conquer that pose, you’ll be ready for Cirque du Soleil before you know it! Drop in to an introductory class today for just $19.

Details: 6780 Roswell Road, Suite D100, Sandy Springs, GA,

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Day 4 of Fitness – Signature Barre Class at Svelte

Best Self staffer: Flannery

Instructor Donna Burke and Svelte owner Jenny Busing

Instructor Donna Burke and Svelte owner Jenny Busing

As I’m sitting to write about today’s day of fitness, I’m sore in about six different places: triceps, upper abs, lower abs, hamstrings, calves, and every single muscle in my butt. And yet, I barely broke a sweat at yesterday’s workout. How does that make sense? you might be wondering. Well, this workout magic happened at the new barre studio Svelte in Brookhaven, where I attended a morning session of their Signature Barre Class. Donna Burke, who writes the blog Yoga In Heels and was featured in our January blogger article, was the instructor of the 9:30 class I took. She warned us right from the beginning that the reason we wouldn’t sweat much was that, instead, we’d be shaking. That’s right–this class is such a targeted muscle workout that you should expect your muscles to be quivering at the end of each section.

She was right. The class started with us scattered around the mirrored studio, holding small weights that we picked up before class started. We spent several minutes working our arms, but we didn’t do big bicep curls or any other large movements. Donna guided us through small exercises, requiring no more than a few inches of movement each time, that worked every area of our arms. By the end of that segment, my arms were shaky and I was definitely glad to drop the weights, even though they had only been one pound each!

Squatting at the barre

Squatting at the barre--not as easy as it looks!

We moved on to do targeted, small movements for all other areas of our bodies: squatting at the barre for our legs and butt, crunches under the barre using a TheraBand for our core, and several planks and other yoga moves on a mat for our core and legs. This was mixed in with lots of stretching to ensure long, lean muscles. Despite not sweating much, I got a great workout, as evidenced by my sore muscles today. Not only was it great exercise, but it was fun. Donna was friendly and helpful, walking through the room frequently to adjust our positioning, and all the exercises were accompanied by fun pop music, from Britney Spears to Madonna to Dolly Parton. I left feeling strong, cheerful, and amazingly, like I still looked fairly presentable.

To try a Svelte class, drop in to one today for only $14. Make sure you wear or bring socks, or bring $6 to buy a pair of their grippy socks, which prevent you from slipping around when working in the studio–I wished I had some! If you find you love this workout, then join in their upcoming Svelte Shape Up Challenge, which runs January 13 through February 14. The goal is to make it to 3 Svelte classes per week, as well as once weekly attending their free walk/run clubs to get your cardio in. The Challenge will also include option activities like a discounted 3-day juice cleanse from Roots Juices and a trunk show with Atlanta Activewear. Visit their website for more details, and start getting svelte today! I know I’ll be back.

Details: 3944 Peachtree Road, Suite C, Atlanta, GA, 404-889-5963,,


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Day 3 of Fitness – Yoga at Atlanta Fitness

by Best Self account executive: Carmen

Atlanta FitnessSometimes a specialty workout studio isn’t the best fit for your workout needs, and you need a place to go that offers you a variety of classes and equipment options. Atlanta Fitness is one of those places, and that’s where our account executive Carmen takes regular yoga classes. She and other members can choose from Zumba, Les Mills classes like BodyPump and BodyFlow, aerobics classes geared at seniors, personal training sessions, or solo workouts on the provided cardio and weight equipment.

For the third workout of our 30 Days of Fitness, Carmen took a 60-minute intermediate yoga class with instructor Jackie Kaminer at Atlanta Fitness’ Crabapple Road location. Here’s what she had to say about the workout:

Jackie Kaminer, yoga instructor

Jackie Kaminer, yoga instructor

Before the workout, I felt tired from a long day of work and the after effects of the holidays. Once the class got going, though, I felt invigorated. The toughest part for me were the balancing poses, but Jackie, the instructor, usually provides two or three variations per pose to make it easier or more difficult, depending on your skill level. She also changes up the routine from class to class to focus on different parts of the body. By the end of this class, I was relaxed and more focused thanks to the relaxation time at the end. Jackie also ends each class with an inspirational quote, which helps me stay motivated to keep coming back.

If you’d like to take a class with Jackie or explore your other fitness options at this gym, visit their website at The club has five locations, and the monthly membership fee is very affordable, averaging about $28 a month depending on the location.


Details: 12315 Crabapple Road, Alpharetta, GA, (770) 360-9997,,


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Day 2 of Fitness – Vinyasa Flow at Atlanta Hot Yoga

by Best Self publisher: Sherri

Best Self Atlanta publisher Sherri Adair at Atlanta Hot Yoga

Best Self Atlanta publisher Sherri Adair at Atlanta Hot Yoga

For the second day of 30 Days of Fitness, I went to a hot yoga class at Atlanta Hot Yoga in Vinings. Before the workout, I felt kind of tired and sleepy because it was 6 a.m., but I was determined to kick my fitness into a higher gear in the New Year, so I was happy just to get there. Since it was a rainy, nasty, cold morning, hot yoga seemed like the perfect workout to do. What really makes this class different from traditional yoga–and perfect for a cold day–is the heated room. The temperature is in the 90s, so a class like this warms you right up. Just make sure you drink plenty of water before, during and after class, since you’ll sweat more than when you’re doing regular yoga. And try not to be intimidated by the notion of “hot” yoga. Remember, you go at your own pace, and if it ever feels like too much, you can simply leave and try again.

As we started class and my blood started to flow, I quickly shifted from sleepy and sloth-like to the awakening of my body through breath and the challenge of engaging my muscles. The hardest part of the workout was moving through the more challenging balance poses. The most enjoyable part of the hour-long class was the peaceful ending and knowing that I had done my best. I definitely felt challenged and a little rusty, but it was a great way to kick off the New Year. I also felt really cleansed after this class, thanks to sweating it out in the heated room.

Carly Grace Hinchman - yoga instructor

Carly Grace Hinchman - yoga instructor

The instructor, Carly Grace Hinchman, was fantastic. She is one of the best instructors I’ve had for hot yoga. I have found that with most classes, it is not so much about the exercises or movements–instead, the success of the class and the quality of the workout begin and end with the instructor. Carly gave very clear instruction and demonstrations but also let the students know this was our class, our practice and our bodies, and to move at our own pace without fear of judgment.

Drop in to a class for yourself for just $18, and if you’re new to hot yoga, learn more about what to expect from your first class by clicking here. If you find you love this workout, join in Atlanta Hot Yoga’s 30 Day Yoga Challenge starting on February 24!

Details: 2355 Cumberland Parkway SE, Atlanta, GA, (404) 355-2652,,

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Jay Faber, MD from Amen Clinics Atlanta answers a reader’s question about Brain SPECT Imaging.

dr. jay faber, amen clinicsQ: What is Brain SPECT Imaging?

A: Amen Clinics Atlanta provides Brain SPECT Imaging for patients concerned with brain health issues, including ADD, Alzheimer’s, traumatic brain injury, depression and anxiety. With SPECT imaging, their board-certified psychiatrists can identify blood flow patterns and make targeted treatment recommendations to optimize a patient’s specific brain.



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All too often, getting food delivered to your house means you’re diving into some greasy takeout, but this doesn’t have to be the case. Plenty of home delivery options can provide healthy food that’s just as convenient as that pizza you were eyeing. Whether you cook from scratch or just want to warm something up, there’s a healthy home delivery option for you.

  • Warm it: Companies like Good Measure Meals and Fresh ‘n Fit Cuisine deliver prepared meals that are much healthier than the typical TV dinner. Both of these companies offer wholesome, customizable meals that are delivered fresh, not frozen, so they only take a few minutes to prepare.
  • Make it: If you need a recipe to feel confident with your healthy cooking, then Garnish & Gather or PeachDish may be the home delivery option for you. Garnish & Gather provides you with seasonal recipes from their chefs and all the ingredients you need to make that recipe. All that’s left to do is put it together and enjoy. PeachDish works the same way, but they keep their menus a surprise each week, so your cooking is always an adventure.
  • Create it: For those of you who need nothing more than raw ingredients, try a delivery option like Fresh Harvest. Online, you can customize a bin filled with organic vegetables, fruits and greens sourced from local farmers. Then, let your imagination take over as you create healthy meals from scratch.

Fresh Harvest healthy home delivery option

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