• 14May

    Meet GMM’s Summer Fitness Expert, Thomas Murphy!

    Good Measure Meals

    This summer Good Measure Meals is partnering with a local fitness expert.  His name is Thomas Murphy, and not only is he the Athletic Director at Colony Square athletic Club, but he is also a NPC Physique and Power Lifting Competitor.  Thomas is working with Good Measure Meals to prepare for his upcoming competitions and control his weight through healthy nutrition.

    We asked Thomas to tell us about his fitness expertise and how Good Measure Meals are helping him achieve his goals.

    Thomas Murphy“My fitness experience is pretty much a little bit of everything. Growing up, my brothers and I were all involved in judo and soccer. I went on to try out ice hockey, basketball, and boxing. I began lifting weights in a high school class and continued on through college and haven’t missed more than 2 week in the gym ever since. My father worked as a physical therapist and I‘ve learned quite a bit from him as well. Recently, I competed in and won the Kennesaw State Iron Owl 3 Weight Lifting Competition for my weight and for overall. This past weekend I placed 9th out of 15th in the NPC Eastern Seaboard Physique Competition. I look forward to placing higher next time in July!small Chicken edamame risotto SS2013 meal

    I am a certified strength and conditioning specialist (CSCS) and have worked as a personal trainer for over 10 years now. My expertise is in improving a person’s body composition and/or improving athletic performance. However, I have become comfortable working with all different types of goals with various limitations. I have enjoyed my new role as Athletic Director of Colony Square Athletic Club as it allows more of an overall coaching role as opposed to just the physical training aspect of fitness.

    Living a healthy lifestyle is something I feel is universally appreciated. I enjoy working in this industry because I am able to help people and in some cases actually save lives. I understand my job allows me to change people in so many ways, and I enjoy being a leader for them to follow. The rewards are endless.

    I am so glad to able to have Good Measure Meals at my place of work. It is such a stress relief to know that I don’t have to worry about getting my meals ready the night before work or to get them prepared in the morning. Good Measure provides healthy, balanced meal plans that taste amazing and very much so gourmet! I look forward to seeing what I get to eat for the day and love the fact that I don’t have to calculate a thing. I know exactly how many calories are being provided and that makes the rest of my meal planning a cinch.”

     

    Thomas MurphyThomas Murphy, CSCS

    NPC Physique Competitor

    Stimrx fitness model

    Power Lifting Competitor – Bench 405 / Deadlift 565

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  • 06May

    “Functional Training” – What’s All the Buzz About?

    From Our Partners and Fitness Experts at Snap Fitness

    If you have opened a fitness magazine in the last year, chances are there was at least one article dealing solely with the topic of “functional training.”

    CrunchesThere is a huge buzz surrounding functional training, but what does that even mean?  In basic terms, functional training requires an individual to perform exercises that mimic or aid in daily activity.

    So here’s the question, why is this important? As we age, daily activities become more challenging to effectively execute without injuries. The fact that functional training focuses on movements that we perform on a regular basis is essential to its necessity in your weekly rotation of work-outs.  This type of training will improve core strength, flexibility, joint mobility, and has also been shown to be more effective in weight loss and muscle gain in comparison to single joint exercises (traditional machines).

    Snap fitness trainerNow, you are probably wondering which exercises fit into the realm of functional training. For starters, think less “weight-bearing exercises from machines” and more “natural bodyweight exercises.” Bodyweight exercises like push-ups and lunges are great examples. Adding props like stability balls, suspension training systems, dumbbells, and medicine balls will help increase the intensity of any move as you progress from three times each week. Proper form and alignment will ultimately be the keys to your success and overall improvement. Pair these exercises with moderate-to-intense cardio training for about an hour-long total session each time.

    At Snap Fitness Lavista Walk, you can work directly with a trainer to find your correct form in each functional training move.  With Snap Fitness and Good Measure Meals, it’s easy to maximize your results in strength and weight loss by picking up your Good Measure Meals each time you visit your trainer or when you work out at Snap Fitness Lavista Walk.

    Alex Stubbs M.S. Ed.

    AFAA PT

    AFAA Group Training

    TRX Suspension Training

    Snap Fitness – Lavista Walk

    1167 Lavista Rd

    Atlanta, Georgia 30324

    (404) 793-7398

    Website

    Facebook

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  • 29Apr

    Breakfast: Great intentions, No time.

     Contributed by GMM Registered Dietitian, Rachel Stroud

     

    Let’s have a conversation about breakfast. This so-called “most important meal of the day”.

    I love it. On weekend mornings one of my favorite splurges is to keep the lights low, French press some coffee, light a candle, play soft music, and make something delicious.  This weekend it was zucchini bread pancakes so chock-full of zucchini you could have practically called the spiced cakes “veggies”.  Or so I told myself. Saturday morning breakfasts are my ultimate “me” time.

    But let’s face it, Saturday mornings are not real life.  I wish.  Most of the time, I don’t have time for breakfast.  *gasp!* What a horrible thing for a dietitian to admit, but it’s true.

    On weekday mornings I get stuck in major food ruts.  I’ll eat loads of different veggies, fruits, proteins, etc for all other meals, but breakfast is as routine as my shower regimen.  I will eat the exact same breakfast for months, easily, until I cannot bear to look at another piece of peanut butter toast.  I want to say that I prioritize a hearty breakfast and that I revel in its metabolic sacredness, but my last 3 months of daily lemon greek yogurt and stove top granola might tell otherwise.  Hey, at least I picked a healthy rut…this time.

    If there is one thing that can truly get me (almost) drooling, it’s the menu for GMM breakfasts. Their deliciousness is compounded by the fact that I don’t have to touch a single pot or kitchen utensil.  All I have to do is poke a few buttons on the microwave. Don’t judge: I’ve been known to eat them for lunch.  I’m sorry, but can you really blame me?  Take a look at this week’s Healthy Selection breakfast list:

    Tuesday Wednesday Thursday Friday Saturday Sunday Monday
    Whole Wheat Banana Bread and Crustless Garden Quiche   served with Fresh Cantaloupe Tropical Muesli: a mixture of Cinnamon Oats, Banana, Mango and Toasted   Almonds served with Vanilla Greek Yogurt Build Your Own Breakfast Sandwich with an Egg Patty, Chicken Sausage and   Cheddar Cheese on a Honey Wheat English Muffin served with a side of Grits. Whole Grain Cherry Walnut Bread with Cottage Cheese Whole Wheat Waffle with Apple Cinnamon Compote, Low Fat Vanilla Yogurt and   Turkey Sausage Links Whole Wheat Lemon Poppy Seed Bread with Scrambled Eggs and Egg Whites, Served   with Fruit Salad Mixture of Cantaloupe, Honeydew, Pineapple, Oranges and   Grapes Whole Wheat Buttermilk Pancakes with Peach Sauce and Buttery Spread with a   side of Scrambled Eggs and Egg Whites

     

     

    Be honest.  You’d eat it for lunch, too.  So here’s the thing: if you’re like me and you love fancy, hearty breakfasts, but have no time to make it your reality (outside of Saturday mornings).

     

    Give in.  Just call.  Let us do the work for you.  There is one option where you don’t have to sacrifice time, or health, or enjoyment.  It’s Good Measure Meals.  There’s even a way you can still have your magical breakfast-filled Saturday mornings:  Grab a 5 day plan and enjoy your independent, French-pressed weekends, but embrace the fact that you can start your weekday mornings well, too.  You deserve it.

    Just add coffee.  (For me, anyway.)

     

     

     

     

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  • 26Feb

    “How Do I Love Thee, Let Me Count the Ways”

    Contributed by GMM Community Health Dietitian Laura Delfausse MS, RD, LD

     

    It is February, and whether you chose to participate in Valentine’s Day or not, there is no escaping the topic love and romance. Therefore, I thought an appropriate theme to discuss this month is relationships. Not the ones with your spouses or significant others, but the ones with your food.

    A good relationship is measured by an appropriate balance of give and take. What does this have to do with food you may ask? What can I give my food? The answer – respect. Respect your food for what it is and the awesome potential it has to heal and protect not only your body, but also your soul. If you respect your food it will repay you in more ways than you can measure. And much like the
    relationships in our personal lives, a healthy relationship with food takes constant work. Therefore, it is important to lay some groundwork, so that you will always know where the two of you stand. Here are 2 simple questions you can ask your food before digging in:

    1) Where is the love? One of the first things I ask myself before buying food is how much love was put into this item? If I don’t feel like it was appropriately nurtured, then for me that is a deal breaker.

    What do I mean by this? This answer is very personal, based on my own needs and ideals. Therefore, you are the only one who can answer to this question. Some of you may want to
    know if it was made in a factory or by hand. Others need to know the company’s motivation behind producing a particular product. And let’s be honest about his one, everyone needs to make money to survive. However, some go about the process more thoughtfully than others and, thus, put more love into their brand.

    The drive behind what we do at Good Measure Meals is you and it’s our community, which 100% of our proceeds support. We believe in health and wellness, and we’re implementing our beliefs through healthy meal plans and through support systems, because health and wellness extends beyond just the food you eat. Health and wellness is a lifestyle.

    Do your research and make sure the companies you patronize deserve you. Know where your food is coming from; research a company’s charitable pursuits and business model; take the time get to know your food. Don’t waste your time with superficial relationships, because you deserve more!

    2) Is this worth my time? In other words, what does your food bring to the table? Is it loaded with trans fats and empty calories, but “who cares because it tastes really good?” Or is it bland and unsatisfying, but really helping to keep those extra pounds away? Well here at Good Measure Meals, believe there is no justification for either scenario. The only meal worthy of your time includes
    both health and happiness. Without this balance, you are doomed to an unhealthy relationship with food.

    So, force yourself outside of your comfort zone once in a while. Don’t settle. Build your relationship with food on trust and mutual understanding, and you will be reap the rewards for many, many years to come. You will be amazed at what you will discover!

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  • 19Feb

    Find Your Passion for Heart Health

    Article contributed by Charlotte Hayes MMSc, MS, RD, CDE

     

    It is February, the month of passion, love and heart health.  Reminders of love and passion are everywhere – red and pink roses, balloons and heart-shaped boxes of chocolates.  I enjoy this month.  The hubbub of the holidays is over, days begin to grow longer, and yes, love is in the air.  But most of all, this month never fails to renew my passion for heart health.  February, not January, is when I evaluate my lifestyle and resolve to take action to keep my heart beating strong.

    February is National Heart Health Month, so messages and advice about heart health abound along with reminders that heart disease is serious and deadly. I realize these reminders are important, but I prefer to focus on the positive things I get to do to boost my heart health and overall well-being.   Here are things I commit to doing – all are fairly simple, enjoyable and proven to improve heart health.

    • Healthy Eating and Drinking: I make my calories count by including lots of fresh, seasonal fruits and veggies in my meals and snacks. High-salt foods are out and healthy oils, such as olive oil are in. When I have a treat, good chocolate is something I enjoy – especially since it has beneficial antioxidants. When it comes to beverages, there is nothing better than fresh, cool water. I enjoy sipping an occasional glass of wine which, in moderation, may lower heart attack risk.
    • Being Active: I love being active, but as life has gotten busier with work and family, fitting activity in is not as easy as it once was. My tricks?  I build small, frequent amounts of activity in on busy week days and do more on weekends.  I use a pedometer to track my daily step counts and aim to do at least 150 minutes of activity each week.  Weights and stretching are part of my routine too – two or three sessions per week is my goal.
    • Reducing Stress: This is something that I really have to work on. I tend to maintain a non-stop pace and can easily become over-committed.  I have learned, however, to “just say no” and to focus my energy on doing more of the things I find personally meaningful and important.  I also make time for enjoyment, relaxation and fun – high on my list is being active outdoors.   Even so, I can get to a point of feeling pressure, tension and a racing heart. When I feel these obvious signs of stress, I take a 10 minute break – either heading outside for a quick walk or listening to a calming relaxation CD.   The mind is a powerful tool, and doing what it takes to maintain a positive outlook makes all the difference when it comes to lowering stress and strain on the heart and cardiovascular system.  
    • Enjoying clean air: I stay clear of tobacco smoke.  Fortunately, as more places are becoming smoke free, this has gotten easier.

    That’s my short “to do” list for my heart health.  I hope you are thinking about things you can do to keep your heart healthy too.  To get started, visit some of the informative Websites from the agencies and associations that support National Heart Health Month.

    American Heart Association: www.heart.org and http://www.heart.org/HEARTORG/General/2012-Go-Red-For-WomenHeart-Month-Kickoff_UCM_320383_Event.jsp

    National Heart Lung and Blood Institute: http://www.nhlbi.nih.gov/educational/hearttruth/materials/wear-red-toolkit.htm

    US Department of Health and Human Services & Centers for Disease Control and Prevention     Million Hearts™:  http://millionhearts.hhs.gov/index.html

    Remember, Good Measure Meals™ is here to help. We build healthy ingredients into each meal to make it easier for you reach your heart healthy goals.  With Good Measure as a solid nutrition foundation, you can get out of the kitchen which leaves you more time to take a total approach to your heart health.

     

     

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  • 09Jan

    Weight Loss: A New Year’s Resolution to Be Healthy

    Weight Loss:  A New Year’s Resolution to Be Healthy

    By Jackie Berkovich, Dietetic Intern

    Happy New Year! Have you made a New Year’s resolution?

    I find that the best approach for success is to start the year with one small realistic goal.  Perhaps your goal is to walk for 20 minutes every day. Or maybe you will eat a sweet treat only one time per week.  Whatever your goal, put it in writing somewhere you will see it every day as a reminder.  Then use these helpful tips found below to reach your goal for a healthier you!

     

     

    1. Use healthy cooking methods.  Bake, broil, boil, poach, or grill foods instead of frying.
    2. Eat breakfast every day. Skipping meals can affect your metabolism and may lead to eating more at night.
    3. Make more meals at home.   Not sure where to start?  Google one of your favorite foods and try a new recipe!
    4. Drink more water. Thirst can be mistaken for hunger.  Drink one large glass of water before each meal and keep water with you between meals to stay hydrated.
    5. Be active 30 minutes per day. Make it fun by playing with your kids, walking your dog or playing a sport like tennis.
    6. Be mindful when eating. Sit down while eating, use small plates, and pay attention to when your stomach is full.
    7. Keep a daily food journal. Writing down every bite that goes into your mouth helps keep you accountable for what you are eating.
    8. Use your support system. Keep yourself motivated by getting support from family or friends
    9. Get plenty of sleep. Too little sleep affects hormones that control hunger, mood and appetite.  Aim for 7 hours a night to stay healthy.
    10. Eat a healthy balanced meal at least once a day. Not sure where to begin?  Try Good Measure Meals and let us help you Commit to Lean in 2013!

     

    Good Measure Meals has options for one, two or three meals per day.  We do the shopping and cooking for you – no excuses! Commit to Lean in 2013 with Good Measure Meals!

     

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  • 17Dec

    Mindful Eating: Re-Direct Stress

    Mindless eating often implies “emotional eating” or “stress eating,” and GMM’s sales rep, David Rogers, looks at the link between managing your diet and managing your stress in his thoughts on mindful eating for the average working parent.

     

    Mindful eating to me, as a man over 40, means a simpler approach. With a very scheduled work and personal life my challenge involves a few components: a balance of good nutrition, exercise and stress management.

    My job mobility sometimes limits me in having the luxury of prep time. So, mindful eating means packing the correct nutrition for a long day behind the wheel or making smart consistent choices when eating fast food. I try to make time for exercise by parking further away at appointments, taking the stairs whenever possible etc., and I promote these habits with my family by walking or taking bike rides with them at least bi-weekly in our neighborhood. Mindful eating means turning to other outlets like listening to calming music or taking a brisk walk to relieve frustration or anxious feelings instead of snacking, grazing, or binge-eating when times are stressful.

    I am a firm believer that you can limit stress-eating if you can count to 10, breathe, and then get your heart rate up.

    -David Rogers, GMM Senior Business Development Associate

    The Rogers Family

     

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  • 08Nov

    Mindful Eating: Mantras

    A good mantra to pass along:

    “FOOD is neither my friend nor foe.

    FOOD provides the FUEL for the quality of life I WANT for myself and enables me to support my family.

    I must choose FOOD wisely to enable me to be my daily best.”

    - Coach Sule

    GMM Sales Rep, Sule Welch

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  • 13Jun

    Desk-ercise: A Guide to Workouts at Work! – Part 1

    Feeling antsy in the office? Want to be in better shape after you leave your 9-to-5 than when you started your workday?
    Last week, VP Jess Parsons introduced the GMM staff to a series she titled “Desk-ercise.” Her 30-minute lunch session detailed many simple moves geared toward toning your upper body, lower body, core, and even increasing your cardio capacity.
    And all in a day’s work!

    Part 1: Upper Body Exercises

    What you’ll need: Swivel Desk Chair, Desk, Water Bottle, Resistance Band
    Bicep Curls: biceps
    Sitting in your chair, hold a water bottle in your right hand, and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat with your left hand. Do 2-3 sets.

    Harmony deskercises with bicep curls.

    Chair Dips: triceps, chest and deltoids
    Make sure chair is stable and place hands next to hips or on arm rests. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps. Complete 2 sets.

    A tip (in hindsight): Secure rolling chairs against a wall before trying this exercise.

    Front Raise to Triceps Press: triceps & shoulders
    Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm for 2 sets.

    Water: not just for drinking.

    Desk/Wall Press: chest, shoulders, arms & back
    Stand about three feet from a wall, and place your hands flush against the wall, about shoulder-width apart. Slowly lower your body toward the wall by flexing your elbows. When your elbows are aligned with your torso, push back up. Do 10 repetitions.

    Philip and Harmony team up for some Wall Presses

    Single Arm Row with Band: biceps, shoulders, & back
    Have a seat in your chair. Tie one end of the resistance band on a door knob, or handle of a locked drawer. Make sure that the secure end is level or lower than chest level. Take the other end of the band and wrap once around your right hand. Without Moving your torso, pull the band towards your abs so that your fist is touching your side with elbow bent. Pause, then slowly extend arm back to starting position. Do 2 sets of 16 reps with each arm.

    Philip was not harmed in the shooting of this Seated Arm Row.

    Stay tuned in the next few days/weeks for more installments of the Desk-ercise series!

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  • 30Jan

    Get Fit Challenge Kicks Off @ Open Hand

    Thanks to BCBS of Georgia for the pedometers!

    Is your New Year’s resolution to lose weight or get fit losing momentum?  Why not join us in our Wellness @ Work Get Fit Challenge?

    Launching today, each participating employee (including yours truly) will track how many steps we walk daily and report them to our assigned health coach on campus each Friday.  Prizes will be given throughout the challenge to motivate us to keep moving.

    Why participate?  For me personally, I’m taking an unplanned running hiatus, so I’m actually trying to compensate by boosting my low impact activity!  Aside from my personal goals, I already love the competitive spirit and creativity that our challenge has started around campus (as in Excel spreadsheets with graphs and a proposal to bring dogs to work to promote walking).

    No matter what your fitness level, walking is something everyone can participate in doing.    We hope to see more walk & talk meetings, walking groups at lunch time and walking to and from each others’ work spaces.

    How many steps should you take per day?  For good health, 10,000 steps per day is recommended, or the equivalent of walking 5 miles.   Even if you don’t have time to schedule a five mile walk, anyone can make time for short walking breaks throughout the day that total 10,000 steps!

    Want to join us?   Here are the steps to get started!

    Buy a pedometer. Pedometers come in all sizes and pricetags.  If you have a smartphone, you can download a pedometer app as well.  Find one that works for you, attach it to your waist every day, and write down your results each night.

    Know your baseline.  If you haven’t been active lately, 10,000 steps per day may not be a realistic goal just yet.  Wear the pedometer for a day or two while doing your usual actitivites to get an idea of your baseline activity level.

    Set small goals. If you normally walk between 2000-3000 steps per day, set a goal to walk 3500-4000 steps per day for the first week.  For week 2, step it up a notch and aim for 4000-5000 steps per day.  Adjust as you are able to without overdoing it or injuring yourself until you reach 10,000 steps per day!

    Reward yourself. For each day you achieve your steps goal, put 50 cents or $1.00 in a jar.  At the end of the eight week challenge, go buy yourself a “prize” with the money you saved.   Choose something fitness related – maybe upgrade your pedometer, buy a meditation CD to listen to after your walks, or a new pair of walking shoes!

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