Tips To Break A Plateau

Tips To Break A Plateau

One reason clients come to Thrive 24hr Fitness in Brookhaven, GA, is because they’ve hit a plateau. They’ve tried to shed those last few pounds for quite a while and see no results. It’s tough to break a plateau and can mean you need to change either your eating pattern or workout. Why do plateaus occur? Some plateaus are short lived and may last a week or two. They aren’t signals that you need to make changes, but often that you’re building muscle tissue. Muscle tissue weighs more per cubic inch than fat. Someone with a lot of muscle tissue will look thinner than a person weighing the same with more fat tissue than muscles. Taking measurements can be the real proof of progress in this case. If your measurements are smaller, you’re on the right track.

Plateauing can come from not changing your routine.

If you’re working with a personal trainer, you probably wonder why he or she changes your workout so often. It’s to ensure you work all muscle groups, but also to ensure you don’t hit a plateau. The body is amazing and will become efficient at a movement when you’re doing the same workout repeatedly. That efficiency means you’ll burn fewer calories. Switch your workout frequently, rather than sticking with one for months or years.

You need to adjust your caloric intake for your new weight.

If you’re walking around with twenty extra pounds, it’s like walking around with weights all the time. Of course, you’ll burn more calories than you would without those weights. When you lose weight, you’re not burning as many calories 24 hours a day because you weigh less. It’s often why losing those last few pounds are harder, since you’re not burning as many calories.

Strength training should be top priority, but you also need flexibility and endurance training.

Strength training can set your calorie burning on fire by building more muscle tissue. The more muscle tissue you have, the more calories you burn, since muscle tissue requires more calories to maintain than fat tissue does. However, you need all types of training to stay healthy. Endurance training can give you the extra oomph to get through the tough workouts and flexibility training can protect you from muscle injury.

  • Try a simple trick to help you overcome a plateau. Drink more water. Water flushes your system, curbs your appetite, acts like a diuretic and fills you up. Drinking a glass of water a few minutes before eating will help you eat less.
  • Maybe your sleep habits are getting in the way of weight loss. If you get too little sleep, it causes an overproduction of the hunger hormone, ghrelin and minimizes the production of leptin, which makes you feel full.
  • Could you be eating food without realizing it when you calculate calories. Maybe it’s just licking a spoon or grabbing a few M&Ms as you pass the candy dish. Keep a food diary and record everything you eat.
  • Make sure you have a well balanced diet with adequate protein and healthy fat. Both protein and fat are important for weight loss and make you feel fuller. Protein also is important for building muscle tissue.

For more information, contact us today at Thrive Fitness Atlanta

Benefits Of Strength Training As You Age

Benefits Of Strength Training As You Age

If you’re reaching middle age, you may have noticed that you aren’t as powerful as you were ten years ago and chalk it up to age. While age has something to do with loss of muscle and strength, it doesn’t have to be that way. At Thrive 24HR Fitness in Brookhaven, GA, we focus on strength training as you age, plus include balance, flexibility and endurance training. One study shows that with the right strength training throughout life, a man who is 70 will have the same muscle mass as a man who is in his twenties. Don’t feel bad if the heaviest thing you’ve lifted recently is a remote. It’s never too late to start.

You’d have to work really hard to build muscle tissue if you’ve never worked out previously.

It’s not as easy or as likely you’ll build huge rippling muscles if you’re older and if you do, it simply won’t look the same if your skin isn’t as elastic as it used to be. However, you’ll still look better than if you didn’t work out and have more strength. That can help prevent injury and keep you living independently longer. Strength training improves the quality of life and that’s what is important.

Osteoporosis can occur if you let muscles atrophy.

While taking calcium and drugs for osteoporosis may help, one study shows that strength training can combat it just as well as some medications. In fact, it may even help reverse the process, according to some studies. Unlike medication, the only side effects of strength training for the average person is looking and feeling better. Of course, before you begin any program of exercise always consult your physician and let your personal trainer know any limitations. Exercising should be a prescription for every senior.

Every type of movement is easier when you build strength, even walking.

If your stride is longer and your gate speed faster, it can tell a lot about your overall health. In fact, studies now suggest that in seniors, gait speed may be an indicator of functional fitness and overall health. It makes sense that if your muscles are weaker, you’d walk slower and more carefully. High intensity resistance exercises are ways to boost your walking speed and overall health. You could improve your endurance, strength and longevity, while avoiding many of the problems faced by seniors.

  • Upper body strength is important, but so is lower body strength. Strength training isn’t all about how much weight you can lift, but total body strength.
  • You don’t need weights to build muscles and work on strength training. You can use inexpensive resistance bands or simply focus on lifting everything from food cans to milk or detergent jugs filled with water.
  • You’ll find you can walk faster the fitter you get and the more you build lower body strength. That’s because lower body strength helps with balance and can deter many falls.
  • If you want to look and feel younger, a program of exercise that includes strength training can help you do it. It won’t completely turn back the hands of time, but it will make you look and feel years younger.

For more information, contact us today at Thrive Fitness Atlanta

Best Quick Workouts On The Go

Best Quick Workouts On The Go

The biggest excuse for not exercising is the “no time” excuse. While it might seem legitimate, especially for someone with a jam packed schedule, there are ways to fit exercise into your schedule and quick workouts on the go. Most people don’t realize that you don’t have to do thirty-minutes of workout a day in one session. It can be broken down to as little as three ten-minute sessions. Just doing ten minutes in the morning when you first get up, adding another ten minutes at noon and finishing your last ten-minutes when you get home can round out your daily workout schedule.

Work out smarter and spend less time.

Everyone would agree that saving time is important in today’s busy world. That’s why HIIT—high intensity interval training can be a real benefit. What is HIIT training? It’s a way of doing any type of workout routine. It involves moving at maximum and intensity for a few minutes, followed by doing your workout at a recovery pace for equal or longer time and then back to high intensity. You volley between these two as you workout and it not only cuts workout time in half, you get more improvement in health. One study showed that sprinting one minute followed by nine minutes of recovery demonstrated the same amount of improvement as someone who kept a moderate pace for fifty-minutes.

Try a group of quick exercises several times a day.

Nitric oxide is a compound that is made in the body, which helps stimulate the creation of human growth hormone and causes blood vessels to widen, lowering blood pressure. It also increases the release of insulin. You can boost your nitric oxide by doing four quick exercises. They’re combined to be done in four minutes. Do ten repetitions of each and three sets of the combination that includes deep squats, tin soldier, snow angel and military press. It’s called the nitric oxide dump and was created by Dr. Zachary Bush.

Use your regular activities as a workout.

Have you ever thought of a non-exercise workout? It sounds confusing, but it shouldn’t. Exercise mimics actual movements to help build strength, but are more defined and intense. If you go for a walk, walk faster, climb stairs as rapidly as you can. Make the neighbors envious at how fast you do yard work or wash your windows with vigor. You can even turn chores into a HIIT workout by varying your speed. Getting housework and chores completed can be as effective as any type of workout when you put some muscle into it and move as fast as you can.

  • Make time by starting your workout earlier Not only will you be able to get your workout out of the way, you also won’t have to worry about being interrupted or having to deal with small emergencies.
  • There are some exercises you can do anywhere, such as squat jumps, side-to-side jumps, planks, lunges and calf raises. Have a list of them with you and do them when you get five to ten minutes throughout the day.
  • Do exercises you enjoy. If you hate running, why do it? Nobody says you have to run. Get your aerobic workout from dancing or bike riding instead. Focus on variety and try everything from yoga to weight lifting to find a workout to use as a reward.
  • Do something, whether it’s parking further from the store, taking the stairs and not the elevator or turning your social group after work into a workout group at the gym.

For more information, contact us today at Thrive Fitness Atlanta

What Are The Best Ab Exercises?

What Are The Best Ab Exercises?

Who doesn’t want a flat stomach, or that ripply washboard six-pack look. Ab exercises can do it, but to get the full effect you need to lose weight, so your efforts show. If you are carrying much of your extra weight around the middle, all that belly fat may be hiding all your progress. Remember, no matter how many spot exercises you do, such as ab exercises, when you lose weight, it comes off all over your body, not just in one spot. To make matters worse, belly fat is harder to shed than other types of fat.

One great ab exercise can be done any time, anywhere.

You can workout at the gym, which helps your entire body, but for stronger abs, you can do some things 24/7, without ever donning your gym clothes. These types of exercise are good as supplements for regular workouts. Not only do they aid in burning calories, they tone the abdominal muscles Just tighten your abs, hold for a few counts then relax the muscles. Breathe in and tighten your abdomen, hold and continue to tighten your abdominal muscles as you breathe out through your teeth, with your lips pursed and making a hissing sound. When you’ve exhaled your last ounce of breath, push your rib cage down and lift your pelvis forward to form a V and push a little more air out, tightening muscles even more.

Core exercises are excellent for abs.

Whether you choose to use a balance ball or opt for kettlebells, both are good core training. When you tone your core muscles, you’re also working on your abs. Some of these exercises not only help flatten your stomach and build strong abs, they also burn tons of calories to help make your efforts more prominent. Doing a plank can be done at home while watching TV, and they’re extremely effective for building strong core muscles.

You need more than just a great workout to build abs and shed belly fat.

No matter how much you workout, and I can’t emphasize this enough, if you have a layer of fat hiding your efforts, you’ll still be dissatisfied with your results. You’ll still have belly fat and that will prevent that flat toned stomach you hope to achieve. One key part to all your efforts is a healthy diet. Combine your exercise program with a program of healthy eating.

  • While you’re doing ab exercises, your breathing technique is important. Don’t hold your breath. When doing crunches or other ab exercises, inhale on the easiest and exhale on the hardest part. For crunches, the hardest part is rising and the easiest is laying back down.
  • While focusing is important no matter what type of exercise you do, it’s especially important for ab exercises. Go slowly, focusing on each movement during every repetition. The slower you go, the harder the exercise becomes.
  • There are several muscle groups to work on if you want great looking abs. That’s why it’s important to do a wide variety of exercises and vary your routine frequently.
  • If you want to burn more calories, which can expose those great abs, do strength training. You’ll build muscles, which burn more calories, too, exposing those great abs you’ve worked on so hard. Many strength training workouts also build abs.

For more information, contact us today at Thrive Fitness Atlanta

Low Impact Ways To Stay Fit

Low Impact Ways To Stay Fit

People with joint problems and special needs often require low impact ways to stay fit. If you use the services of our personal trainers, you’ll get a program designed specifically for those needs. You can also do many things on your own that don’t require slamming your feet in the ground and facing potential risk of musculoskelatal injury. Some of these can even be fun, such as going dancing. Moves that require you to jump or leap should be avoided.

Do you already have an injury to your joint, make that joint stronger or avoid an injury all together.

In order to identify the best low impact exercises, you really need to know what a low impact exercise is. It’s an exercise where at least one foot remains in contact with the ground at all times. Right off, you know it doesn’t describe strength-building exercises, unless you’re jumping on boxes while carrying weights. Dumbbell presses, frontal raises and other weight lifting exercises won’t pound your joints, but build up to heavier weights slowly. Build the muscles up around the joints. Low impact exercises like reverse lunges, squats and step-ups are low impact, but if you have knee joint problems, may further irritate the knee.

You don’t have to have your feet slapping the street to get a good cardio workout.

Of course, you think of running when you hear the word cardio, but other types of workouts can be cardio, too and your feet don’t have to come off the ground. Take some golden oldies from the calisthenic list and modify it. Take the jump out of jumping jacks and you’ll have a great exercise. Instead of jumping up to put your foot out and back in, just slide the foot. The upper body motion can be the same. Riding a stationary bike with a low resistance can also lubricate the joints and reduce pain and stiffness.

Spending time in the pool is a great low impact exercises.

When you’re in water, your body is more buoyant and the water supports you, so there’s less joint impact. However, water does have a resistance when you walk through it that’s 12 times more than walking on land. It’s a natural strength-builder. Choose something simple to start with, like walking in the water. You’ll find it builds strength faster without the damage to your joints.

  • If you want to build upper body strength and endurance, a rowing machine can be a benefit. For a total body exercise without the impact, an elliptical machine is best.
  • Known for being low impact, tai chi, yoga and other gentle exercises are exceptional. The thoughtful, slow movements look relatively easy to do, but are far harder when you do them.
  • Isometric exercises are done by tightening the muscle and holding, then releasing. There is no impact on the joints at all. A great ab isometric is simple. Blow all the air out of your lungs, pull in your tummy tightly and hold, then release as you inhale.
  • Besides obvious times, such as painful joint or bone injuries, stress fractures, pregnancy or arthritis, people who are overweight may want to avoid high impact exercises until they build muscles around the joints.

For more information, contact us today at Thrive Fitness Atlanta

Good Exercises For Reduced Mobility

Good Exercises For Reduced Mobility

At one time or another, everyone has faced reduced mobility. Maybe it’s a sprained ankle or something far more challenging. Even aging can put physical limitations on your mobility. It’s not impossible to workout, even if your movement is limited. However, it does mean that you’ll have to adjust most exercises for reduced mobility to make them usable for your situation. You’ll be surprised at how much better you feel after working out, even if your workout is done in bed, lying on your back. Even conditions that involve painful movement can be made less painful with regular exercise.

Don’t start any workout program without the green light from health care professionals.

If you’re under the care of a health professional, always seek their advice first. Sometimes people with physical limitations have to be more careful when it comes to exercise. If you have osteoporosis, swollen joints, chest pain, a history of blood clots or symptoms of illness, like fever, it should be part of the discussion. Most health care professionals agree that short sessions of exercise can help aid the healing process and keep you healthier.

If you’re in a wheel chair or couch bound, you can still do exercises.

Sitting in a chair all day can definitely take its toll, but you don’t have to let it do that. You can do exercises for strength, flexibility and endurance from sitting position, while also aid in preventing pressure sores. Start with exercises for posture. Lift your arms until they’re at right angles to the body. Pull your forearms up until your forearms are at a 90 degree angle to the upper arm. Pull your arms back until they look like a goal post, then push a little further, stretching and trying to put your shoulder blades together. Hold relax and lower your arms, then do it again. Improved posture helps all parts of the body.

Swimming is exceptional for those with chronic pain or limited mobility.

If you have a friend to help you into a pool, the water density will make you buoyant, which makes it easy on the joints and diminishes any weight on the lower body. Even though gravity doesn’t have much of a pull in the pool, water does provide more resistance. In fact, even though you don’t feel as much pain in water, there’s 12 times the resistance as there would be out of water.

  • You can use resistance bands to build strength. Attach them to a stable item or arm of your wheel chair to build upper body strength.
  • Mild exercises like tai chi, can be modified for those wheel chair bound. It’s good for building strength and endurance, plus also improving flexibility. If you’re in need of companionship, there are group classes.
  • A personal trainer can create a program of exercise, specific for your limitations and needs. You’ll be amazed at how much improvement is possible with a trainer’s guidance.
  • Isometric exercises can make muscles stronger, but not by lifting anything or actual movement. You simply tighten the muscles and hold. Tighten your abdominal muscles and hold for a count of ten to build stronger abs without leg lifts or sit-ups.

For more information, contact us today at Thrive Fitness Atlanta

Foods That Build Your Immunity

Foods That Build Your Immunity

Clients come to Thrive 24hr Fitness in Brookhaven, GA, to achieve a wide variety of goals. Some people want to lose weight, others want more energy and still others want to be healthier. Not only does working out help boost your good health and immune system, there are foods that build your immunity, too. With the outbreak of Covid-19, a lot of studies were done on ways to boost immunity, many of which were built on previous research. Some of these studies showed that people with higher vitamin D levels were less likely to get covid-19 or weathered the illness better.

Choose your food wisely so you don’t have to choose your medication.

When you have a health issue, you go to a doctor and the doctor prescribes medicine, but wouldn’t it be better not to have that health issue at all? When you boost your immune system, you’ll get closer to that objective of staying healthier. Boosting your immune system can help prevent cancer, viruses, bacteria parasites and other pathogens. If your diet is high in sugar and processed junk food, you’ll actually weaken your immune system. Start by eliminating highly processed meats, refined carbohydrates and foods with extra sugar added. Include beverages that are high in sugar.

Fresh fruits and vegetables provide more than just vitamins and minerals, they provide phytonutrients.

When you eat fruits and vegetables of all colors, you’re providing a wide range of nutrients. Not only are you giving your body vitamins, like vitamin-C, you’re also providing phytonutrients, like anthocyanin bioflavinoids, the substance that makes blueberries blue, grapes red and purple, just to name a few. These have an anti-inflammatory effect and help regulate the immune response. Foods that also help boost immunity include, strawberries, cantaloupe, red bell peppers, Brussels sprouts carrots and mangos that are high in either vitamin C or vitamin A, both of which aid your immune system.

Include foods that contain high amounts of vitamin D.

The body actually makes its own vitamin D when the sun rays hit the skin and the cholesterol close to the surface, which starts a process that ends with vitamin D. Some foods also contain it. They may be fortified with vitamin D, like milk, or have it naturally, such as fatty fish like salmon, egg yolks, red meat, and organ meat like liver. If you get your vitamin D from the sun, do safe sunning. The amount of time you spend in direct sun without a sun block varies by your skin tone, but for most, it should be 10 to 15 minutes.

  • Zinc is an immune system booster. Foods that contain zinc include crab, lobster, whole grain, red meat, poultry, oysters and dairy.
  • Herbs and spices also offer immune building properties. Garlic, cinnamon, cayenne pepper, saffron, black pepper, coriander, ginger and turmeric are on that list. It’s the curcumin in turmeric and allicin in garlic that help.
  • You won’t have to stress about getting the right foods if you fill your plate with colorful fruits and vegetables. Not only are blue, purple and red ones filled with anthocyanins, the carotenoids in orange vegetables also boost your immune functioning.
  • Healthy gut bacteria is important for good immune functioning. Having diets high in soluble fiber can help boost the good bacteria and act as a prebiotic. Gut bacteria are part of your immune system. So can probiotic foods, like sauerkraut and yogurt.

For more information, contact us today at Thrive Fitness Atlanta

Set Yourself Up For Success

Set Yourself Up For Success

It’s often not the big gestures, but the small things you do every day that determine your future. It’s the everyday activities that you do that make the difference, whether you’re at aiming for a promotion or trying to lose weight. You can set yourself up for success by making a few changes in your daily life and how you approach any problem or task.

You have to set goals first.

Goals are necessary to create a roadmap for your future. If you’re taking any trip, you have to know what your destination is and your starting point. You need to clearly define what you want to achieve. Just saying, “I want to lose weight” or “I want to look and feel better” isn’t enough. You have to be specific and it needs to be something that’s important to you.

Identify what will help you achieve your goals and make it a habit.

Once you make those goals, you must break them down to mini goals that you can achieve in a week or month to help you arrive at your ultimate destination. If your goal is a physical transformation, then a healthy diet and exercise program is necessary. Your exercise program should be created with your present physical fitness in mind and include flexibility, strength, endurance and balance training. It should work all muscle groups and as you get fitter, be adjusted to match that new fitness level.

Make your changes a habit.

The real benefits come from consistency. It’s all about making a healthy lifestyle a habit, not a one time shot. Sure, if you exercise today that’s beneficial, but the benefit is minimal if you don’t exercise tomorrow or the next day. It’s all about sticking with a program of regular exercise and making healthy eating the norm, not the exception. When you eat healthy, it doesn’t mean you can’t eat a treat or two occasionally. You can, but it shouldn’t be your entire diet and you should keep portion control in mind.

  • It’s not always easy to exercise. Scheduling your exercise at the same time every day helps, but sometimes, you simply don’t want to do it. That’s when you have to make the smart decision to start your workout and you’ll find you’ll be glad you did.
  • Eating healthy isn’t dieting, it’s learning how to make daily choices to eat food with more nutrients, fewer calories and additives. When you eat healthy, you can actually eat more than you thought possible and still attain your fitness goals.
  • Get help. Nobody walks the road to change alone. Sometimes, you need encouragement or guidance. That’s one of the benefits of working with a personal trainer. They provide both.
  • We’ll help you develop a plan to achieve your goals and work with you until you accomplish it. You’ll be surprised to find just how much you can achieve when you set yourself up for success.

For more information, contact us today at Thrive Fitness Atlanta

Ready For A Complete Transformation?

Ready For A Complete Transformation?

If you’re like many people, you start the new year with a host of resolutions and promises to yourself that this will be the year that will make the difference. You promise to start eating healthier, exercising more or losing weight so you can look and feel your best. At Thrive Fitness in Brookhaven, GA, we can help you achieve your goals and achieve that physical transformation you’ve thought about for years. No matter what your goal, it should always start with being healthy, being strong and resilient and truly believing in yourself and that you can accomplish anything.

Your transformation goal can be mental or physical.

No matter what your ultimate goal is, you have to have the energy and feel your healthiest to accomplish it. You have to trust that you have what it takes. That all starts with believing in yourself and believing in yourself begins with success. Being your best physically helps you be your best mentally. It provides the energy to help you achieve all your goals, not just how you look and feel.

We can help you lose weight, get stronger and even feel more confident.

Why do some people have confidence and others don’t? They developed it through achieving goals throughout their life. Have you ever noticed how people treat those who are confident? They treat them with more respect, as though they hold some type of secret to life. It all begins with the first impression. That comes from posture and presence. Good posture makes you walk taller and look more confident. The more confident you look, the more others reinforce that appearance. Getting stronger improves your posture and gives you that look of confidence.

Looking your best also makes you more confident and assured.

Imagine loving the image you see in the mirror and enjoying wearing form fitting clothing that shows off the new you. That image in your mind can become a reality. You just have to take the first step to achieve it. It’s not easy to make a transformation. You have to work at it. You have to learn how to eat healthier, exercise and make other lifestyle changes that will help you reach your goal, but you can do it.

  • Every change in life starts with one small step. Our personal trainers can help you achieve your goals with a program designed to take you step-by-step and achieve them.
  • Learning to eat healthy isn’t dieting. It’s learning to make the smartest choices in food. That empowers you with knowledge that can help you lose weight and keep it off permanently.
  • In order to have the best plan for you, we listen to your goals, learn any special needs, identify your present level of fitness and only then, design a program specifically for you.
  • Eating healthy and exercising regularly, not only affects your body, it changes how you look at the world. Exercise burns off stress and improves your mood. Healthy eating affects how you feel mentally and physically.

For more information, contact us today at Thrive Fitness Atlanta

Is Nutrition Your Biggest Challenge?

Is Nutrition Your Biggest Challenge?

What is your biggest challenge to having the look you want and feeling your best? Is it moving off the couch and getting exercise? That’s certainly a huge challenge. Is it healthy eating and good nutrition? That’s probably the biggest challenge faced by most people in the Western world. No matter how much you workout at the gym, if your diet isn’t healthy, you won’t get the results you want. You can’t out-exercise a bad diet.

Junk food is just empty calories.

Do you find yourself reaching for those candy bars and snacks at the checkout area of the grocery? Are fast food drive-throughs your answer to, “What’s for dinner?” You’re not doing yourself any service if you’re still eating unhealthy, even if you are working out. A meal of a big mac, medium coca cola and medium french fries contains 1080 calories. While it’s not the worst for you, it certainly wouldn’t be classified as healthy to consume daily. That 1080 calorie content is almost a full day’s worth of calories in one meal. You’d have to run about ten miles or jump rope at high intensity for about an hour and a half to burn off those calories.

You don’t get the nutrients you need to make your body strong.

It’s more than just calories that affect your body. Calories are a convenient way of counting energy units. If you don’t burn all the energy, you store it as fat. Junk food is called that because it contains empty calories. That means it doesn’t provide the nutrients your body needs to function properly. It can affect every part of your body and your life. What you eat has a big effect on not only how you feel, but also your mental and emotional functioning.

Eating healthy isn’t dieting.

Dieting is restrictive and leaves you feeling hungry and deprived. Eating healthy doesn’t. Oven baked chicken fajitas, sesame beef and broccoli, taco pie and chicken cordon bleu roll-ups with sides of vegetables, salad and fruit make a filling meal that tastes delicious, while also providing loads of nutrition and fewer calories. You’ll actually look forward to dinner and find this food is far more appealing to your taste buds.

  • You’ll get faster results if you combine healthy eating with a program of exercise. However, you’ll still get results if you simply change your eating habits. You’ll also have more energy to workout.
  • Studies show that what you eat affects your moods. Eating too many refined carbohydrates can rob you of nutrients like, zinc, B vitamins, iron, vitamin D, magnesium and omega-3 fatty acids that can help keep yo positive and emotionally more stable.
  • Your digestive bacteria control many of the functions of the body and even your moods. If you eat too much sugar or not enough fiber, it can destroy the beneficial bacteria and increase those that harm you.
  • If you don’t think you have time to create healthy meals and aren’t sure where to start. We can offer knowledge or a meal prep service that makes healthy meals for you. With meal prep, you’ll learn what’s healthy when you eat.

For more information, contact us today at Thrive Fitness Atlanta