Signs you need to drink more water

It is easy to get busy throughout the day and forget to do mindless tasks such as drink enough water. If you don’t drink enough water, it can cause dehydration and other adverse symptoms. Find out if you are drinking enough water:
1. Fatigue: If you are constantly feeling sluggish and tired even though you’re getting a quality night sleep, you might want to boost your water intake.
2. Headaches: Dehydration causes your blood pressure to drop, which reduces vascular tone in your brain and may result in headaches.
3. Poor Skin Health: Water hydrates your skin cells to make your skin bright and vibrant. A lack of water can cause just the opposite.
4. Sugar Cravings: Dehydration interferes with the body’s ability to use glucose for energy and can trigger cravings for foods high in sugar.
5. Urine Color: Typically, clear or pale yellow color urine indicates that you are hydrated. A darker yellow might indicate some dehydration.

Benefits of Running on a Treadmill

Benefits of Running on a Treadmill
It is already known that exercising regularly has many benefits, but did you know that exercising outdoors demands more on your body than running on a treadmill? We broke down some of the top advantages of exercising on a treadmill.
1. Reduced Impact: Running on a treadmill offers better shock absorption than pavement or roads.
2. You are in control: When running outside, it may be difficult to maintain a consistent pace. When on a treadmill it is easier to track your mileage and pace.
3. No excuses: You do not have the weather controlling if you can go outside to run or not.
4. Heart Health: One of the biggest benefits that come from running is having a strong heart. With a strong heart comes a lower blood pressure.

2021 Chris Conti Memorial Grant Recipient

Kennesaw, GA (July 30, 2021) – Innovative Fitness today awarded the 2nd annual 2021 Chris Conti Memorial Grant to the City of Chatsworth, benefiting the city’s Police and Fire Departments. This year, all non-profits, public safety organizations, and public high schools in the state of Georgia were invited to apply. The brand-new fitness center will be housed within the Chatsworth Police Department located at 501 N 3rd Avenue. The police force presently consists of nineteen sworn officers and 2 administrative staff members in a city of 4,300 residents. The fire department maintains 14 full-time and 14 part-time employees. The newly designed fitness space will consist of the latest cardio, strength, and functional training equipment aimed to promote and encourage physical fitness among the police and fire workforce.

Read full press release here: 2021 Recipient CCMG Press Release

Food as fuel before and after workouts

Consuming the right foods before and after exercise can boost your results. Your body turns carbohydrates into fuel, which gives you the extra energy to power through that fitness class! After your workout, it is just as important to refuel following your workout. A combination of protein and carbohydrates can help you rebuild muscle. We have created a list of our favorite before and after workout fuel options!


Before: Aim to have your snack 1-3 hours before you workout to avoid digestion.

  • PB&J
  • Oatmeal with fruit
  • Trail Mix
  • Banana
  • Apple with peanut butter


After: Aim to eat within 1 hour of working out

  • Egg and whole-wheat toast
  • Greek yogurt and fruit
  • Chicken, brown rice and veggies
  • Protein smoothie
  • Salmon with baked sweet potato and sauteed spinach

Why Core Strength is Important

Your core muscles are some of the most important in your body.  They help you with everyday activities such as getting out of bed, bending over to grab something, and most importantly they help you stay upright.

  1. A strong core prevents pain and injuries: a strong core allows your muscles to keep your spine safe and in a neutral position during movement, rather than having you overly extending or rotating, which causes injuries.


  1. A strong core improves performance: Your core muscles allow you to bend, twist, flex, extend, step, jump, sit up and simply stand -- the stronger your core, the better you can perform all of these movements.


  1. A strong core increases longevity: Research shows that core stability training can improve balance in older adults and reduce the risk of falling


  1. A strong core improves quality of life: With less pain and injuries, increased performance and boosted longevity.

Mark Wahlberg joins Power Plate

Mark Wahlberg joins the to the Power Plate family! The fitness icon and A-list actor is adding Power Plate Investor and Brand Ambassador to his resume, partnering with Power Plate to spread awareness of vibration training as part of a wellness-focused lifestyle. As a steadfast user of Power Plate for over 15 years, he's certainly fit to inspire the world to move, feel and live better!

Mark Wahlberg-Power Plate Annc Final 4-27-21

Freemotion New Cardio Experience!

Powered by iFit, the 22 SERIES keeps users engaged with vivid imagery, motivational coaching, and auto-adjusting technology that delivers an immersive and interactive cardio experience. Available on all 22 series cardio equipment.

  • Thousands of studio & outdoor workouts from around the globe
  • Terrain matching technology, auto-adjust incline & resistance.
  • Live Classes
  • Free iFit access for your members

Tips for Exercising in Summer Heat

Summer is here, and that means so is the heat. When taking your workout outside, consider our five tips for exercising in the summer heat:

  1. Time of day is important: Times between 10am to 3pm are the hottest part of the day, if possible, try to avoid exercising outside during those times.
  2. Stay hydrated: See last month’s newsletter to see if you are drinking enough water. Find out here!
  3. Wear sunscreen: Nothing is worse than trying to finish a workout with a bad sun burn. Opt for a sport sunscreen so that the sunscreen does not come off once you start sweating.
  4. Wear light clothing: Wear lightweight, breathable, moisture- wicking material to keep you cool and dry.
  5. Location: If possible, choose shaded trails or pathways to keep you out of the sun.

HIIT benefits

HIIT stands for high-intensity interval training. This type of training emphasizes short bursts of high- intensity exercises coupled with short recovery periods. HIIT sessions are shorter and more intense than steady-state workouts such as jogging and cycling that require longer time commitments. Check out the top benefits:

  1. It is efficient: HIIT is ideal for someone with a busy schedule.
  2. You will burn more calories: HIIT increases the resting metabolic rate for the following 24 hours after a workout, so you will burn calories during and after!
  3. You can do it anywhere: little or no equipment required, so there are no excuses.
  4. It’s challenging: Due to how short the sessions are, you will be working hard the entire time.
  5. You won’t lose muscle: While steady-state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles.

Innovative Fitness Presents Check to SafePath Children’s Advocacy Center

Innovative fitness recently held their annual Office Olympic Games to raise awareness and funds for SafePath Children’s Advocacy Center. Innovative Fitness employees raised $3,656, and with a company match of $2,500, the total donation of $6,156 was presented to Gail Garland, the Director of Intervention Services for SafePath.

(L-R): Detective Pharr of Cobb County Police Department; Melissa Conti, President of Innovative Fitness; Community Engagement Officer Collum of Cobb County Police Department; Gail Garland Director of Intervention Services of SafePath Children’s Advocacy Center.