LaLona Richards

Heart Walk with VeinInnovations - Press Release

2011-10-31T10:03:00.000-04:00

VeinInnovations Team, Including Mrs. Georgia 2010 LaLona Richards and her Family, to Take Part in October 29^th Metro Atlanta Heart Walk at Turner Field; VeinInnovations also Serving as Team Photo Sponsor

ATLANTA – October 25, 2011 – Mrs. Georgia 2010 LaLona Richards will join about 25 staff members from VeinInnovations and their families to take part in the Saturday, October 29^th Metro Atlanta Heart Walk. VeinInnovations is also the Heart Walk Team Photo Area sponsor.

The 5K (3.1-mile) Metro Atlanta Heart Walk kicks off from the Turner Field green lot in downtown Atlanta at 9 a.m.

“Heart disease and stroke are the No. 1 and No. 3 causes of death in the United States and more than 1 million Americans die from these to diseases every year,” said David A. Martin, President and CEO of VeinInnovations. “Vein health is a key component to reducing the potential of heart problems, strokes and other ailments and several people in our office have lost loved ones and friends to heart attacks and strokes. So it’s natural that our team would participate in this walk to help raise funds for and awareness about fighting these diseases.”

Richards, crowned Mrs. Georgia 2010 last year, is a spokesperson for and client of VeinInnovations. She has a long history of partnering with VeinInnovations staff on charity efforts, including this upcoming walk and partnering with VeinInnovations to collect books for the Frankie’s First book drive.

“I was very excited to be asked to join the VeinInnovations team for this walk,” said Richards. “I really enjoy working with the VeinInnovtions team and this walk helps bring attention to two diseases that touch so many people here in Georgia and across the country.”

At the VeinInnovations-sponsored team photo area, booth No. 45 in the “Celebrate Success” area at the event, teams can have their pictures taken and leave with a free photo to commemorate the event.

Walk participants should arrive before 8 a.m., where they will be able to participate in heart screenings and enjoy entertainment and activities for children. Participation in the walk or supporting walkers with donations helps support critical, lifesaving initiatives to help fight heart disease and stroke. To join or support the VeinInnovations team, please click here. For more information about the 2011 Metro Atlanta Heart Walk, please visit www.atlantaheartwalk.org.

About VeinInnovations

VeinInnovations was founded in Atlanta in 2002 to meet the challenges and opportunities presented by the remarkable technological advances in the diagnosis and treatment of vein disease. These advances included new, more sensitive imaging devices and an entirely new array of treatment options that are catheter based and designed for the office, thus eliminating the need for hospitalization. At the time of its founding, VeinInnovations was the only vein specialist facility in Georgia operated by physicians board-certified in vascular medicine and which offered every treatment option available. The clinic remains to this day the only practice to meet those criteria. From its founding, VeinInnovations has focused solely on the diagnosis and treatment of vein disease, including varicose and spider veins. In this way, the clinic can provide the very best possible vein treatment, and help all patients have Great Legs For Life. For more information, please visit www.veininnovations.com.

David A. Martin, VeinInnovations’ president and CEO, is available for interviews on vein health and treatments. Please contact Mark Scott with Schroder Public Relations at 404-872-7289 ext. 4, 404-771-8658 (cell) or mark@schroderpr.com

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Frankie's First needs your help!

2011-04-19T16:44:00.000-04:00

Frankie's First seeks to provide students ages pre-k through 12th grade with on-reading-level books they can have in their homes. If you are interested in donating new or like-new books, please let me know. Also, I am in great need of volunteers to level and distribute the books. Please contact me at mrsgeorgiaamerica2010@gmail.com if you are willing to assist in this great cause! All students deserve to have books in their homes, and this is especially critical in the upcoming summer months!

I would like to extend a huge thanks to VeinInnovations for collecting books for Frankie's First! They recently filled up my car with donations!

Summer Snacks

2011-04-17T15:27:00.003-04:00

I have received several emails lately requesting suggestions for healthy summer snacks, especially for those of us who have a serious "sweet tooth". I have tried to balance healthy with practical and tasty. Here are some ideas to try:

Fruit with light whipped topping (I most enjoy cantelope, berries, or mango), sprinkled with 1 T. granola
Veggies with 1 T. hummus or all-natural pimento cheese (found at Whole Foods)
1/2 apple or other fruit with 5 almonds or cashews (unsalted, raw)
Plain, nonfat Greek yogurt sweetened with Stevia, mixed with 1/2 cup berries, sprinkled with ground flaxseed (it provides a "nutty" taste and supplies fiber -- it's good, really!)
SUPER YUMMY frozen strawberry treat: In a blender, combine 8-12 ounces of Wyler's sugar-free pink lemonade with a handful of ice cubes and 5 frozen strawberries. Blend and enjoy.
Graham cracker sandwich: Take a sheet of graham cracker and break it in half. Put 1/4 cup or less of light or fat free cool whip on one cracker, top with the other, wrap in plastic wrap, and freeze. It makes for a great alternative to a traditional ice cream treat.
Organic Cliff Kids Z Bar - brownie or chocolate chip can satisify a sweet tooth

Stay tuned for more! If you have a specific request (such as a substitue for a particular treat), let me know!

Mrs. Minnesota, Mrs. Iowa, Mrs. Wisconsin Pageant

2011-04-17T15:15:00.000-04:00

I greatly enjoyed serving as a judge for the Mrs. Minnesota, Mrs. Iowa, and Mrs. Wisconsin Pageant! Here are the winners along with the newly crowned Mrs. Georgia, Tiffany Marshall. Tiffany went on to the Top 6 at Mrs. America! Congratulations, Tiffany!

Here are my fellow judges. It was a fantastic panel of people, and I actually miss each one of them!

I had a fraction of a minute to catch up with my roommate from Mrs. America, Brianna!

Vein Innovations Billboard

2011-03-19T13:15:00.000-04:00

I am finally posting a picture of the Vein Innovations billboard (accompanied by my boys!). This billboard was on Peachtree Street in Buckhead, just north of Piedmont Hospital. The billboard is now on I-85 southbound, just after the 400 juncture. This new location should catch the eye of many downtown commuters!

John Medieros Photo Shoot

2011-03-19T12:57:00.001-04:00

Check out the March 2011 Best Self Magazine!

2011-03-09T22:08:00.001-05:00

This month Best Self magazine conducted a feature story on my time as Mrs. Georgia America. Pick up a copy today! I am also featured in Vein Innovation's full-page ad!

Here is the article from the website. I tried to paste everything below, but I could not get the images to come through. Go to the website for a much better version!

http://www.bestselfatlanta.com/best-self-articles/life-enrichment/my-best-self-lalona-hughes-richards.html

LIFE ENRICHMENT

Photo courtesy of Richie Arpino

My Best Self: LaLona Hughes Richards

Mrs. Georgia-America 2010 talks about her full life

When it comes to multi-tasking, LaLona Hughes Richards is a pro. From taking care of her family to being a literary consultant to teachers and administrators, she is tireless in her efforts to better the community and herself. LaLona speaks about her full life as a mother, fitness instructor, educator and so much more.

What do you see as the keys to being your “best self?”

I am inspired to be my personal best at all times, knowing that I am a constant role model – whether it be positive or negative – to my young boys. I am inspired to teach them lessons of service, compassion, healthy ambition, and self-discipline with each decision I make.

What inspired you to get involved with the Mrs. Georgia-America pageant?

I believe there are two things that can drastically improve a person’s quality of life: education and fitness. I have a strong background in each of these areas and have long desired to use my experiences to make a more wide-spread impact on my community, state, and nation. However, I did not have the means or opportunities to do so. I knew that if I was crowned Mrs. Georgia-America, doors would open that would allow me to pursue these platforms in a much more dynamic and impactful way.

What were some of the responsibilities you had as Mrs. Georgia-America?

Knowing that I would only have a short period of time to accomplish a lifetime’s worth of goals, I packed my calendar! I have spoken to the National Guard’s Youth Challenge Program, escorted athletes in the Georgia Special Olympics, read to the elderly, attended benefits, spoken to women’s groups, participated in parades and store grand openings, and tried to never say no when a need was identified.

In addition to service opportunities, being Mrs. Georgia-America has been a catalyst for my career. I incorporated my personal charity, Frankie’s First, which brings on-reading-level books into the homes of students in need. I was trained for Mrs. Georgia-America by IQ Fitness, where I was later hired as a trainer. I was hired as the spokes model for Vein Innovations, Georgia's leading expert on varicose veins and spider veins. I was trained for Mrs. America by IQ Fitness, where I was later hired as a trainer. I have also enjoyed modeling opportunities from multiple companies including Mollye Jewlery, Jana Kos Clothing and Vibrance: A Hair Studio.

How long have you been a personal trainer and what made you want to become one?

Overweight and determined to change it, I dedicated myself to physical fitness at the age of 11. It was then that I began heavily researching nutrition, muscular training, and cardiovascular conditioning. Although not a formal trainer until two years ago, I have been designing nutrition and exercise plans for friends, family, and myself for over twenty years. Reaching my optimal level of physical fitness has changed my life; I want to provide every person in the Atlanta area the opportunity to know what that feels like!

How do you juggle being a personal trainer, model, wife and mother?

I have a very calculated schedule! I work as a personal trainer each morning from 5-8 a.m. Three to four times a month, I spend the day conducting professional development workshops on components of literacy and differentiation for teachers and administrators. On days that I am not doing that, I schedule any necessary meetings; one of those includes teaching (my son) Brendan’s preschool class once a month. (My husband) Dan and I plan date nights as often as possible. Despite the busy lifestyle, we pray as a family every morning and every night, and Dan and I make an effort each night to discuss that day’s highs and lows. We also reserve Sundays exclusively for church and family, and try to always plan a Saturday family activity. It works because I plan for it; I don’t think it would work any other way.

What do you consider some of your most memorable accomplishments?

The day I received a letter stating that Frankie’s First had been incorporated was a day I will never forget. I have received a tremendous outpouring of support from the community with book drives, and I am eager to increase my volunteer base and get more and more books into the homes of students in need. More than anything, I hope that I have accomplished a sense of pride and work ethic within my family. Although my boys might be too young to understand it now, I hope my pictures, journals, media clips, etc. will tell them a story of their mom’s dedication to making a positive impact.

Tell us about Frankie’s First and how the idea came about.

During the first week of my first year teaching, (a student) Frankie Ann asked me to walk her home from school. She took me into her tiny bedroom, and next to her bed was a huge stack of Scholastic book order forms. I asked her why she had saved them, and she responded that her grandmother could not afford to buy her books but she wanted to learn to read. I taught Frankie Ann for two years and was constantly inspired by her desire to learn despite all the obstacles she faced. It was due to Frankie Ann and the other amazing students in that first-ever class of mine that I decided to devote my adult life to providing high-quality education to students in low-income circumstances.

What inspires you in your daily life?

My faith and my family inspire me. I start my days at 4:30 a.m. and end them around 11 p.m.; however, despite how incredibly busy I may be there is one agenda item that I can never afford to postpone or cancel: my daily prayer and scripture study. I know every good thing comes from our Heavenly Father, and I want to honor Him in all that I do.

What is the best piece of advice you could give someone in terms of doing it all?

Prioritize. If you put the right things first, the other things will fall into place. It is only when I have lost sight of this that things have gone awry. I prioritize time for my responsibilities at church (I teach an adult Sunday school class) and for my family first. I then divide what is left among the other opportunities and responsibilities that await me. Sometimes that means I cannot do it all, and that is okay. I have learned to say no.

If you would like to donate to or volunteer with Frankie’s First, train with LaLona at IQ Fitness, or schedule an education workshop at your school, please contact her at mrsgeorgiaamerica2010@gmail.com .

IMAGIX Dental and Mrs. Georgia 2010 Join Forces to Fight Illiteracy in Georgia

2011-02-05T20:51:00.001-05:00

IMAGIX Dental and Mrs. Georgia 2010 Join Forces to Fight Illiteracy in Georgia
January 3 in Doing Good

Mrs. Georgia 2010, with her two small chidren, and Orthodontist Dr. Wes Pleming and Pediatric Specialist Dr. A. Patrick Smithwick III at the Imagix in Norcross

Mrs. Georgia 2010 LaLona Richards, founder of Frankie’s First, together with Imagix Dental are on a mission to fight illiteracy in Georgia.

“Illiteracy is the greatest threat to our children’s future. My foundation takes its name from a girl named Frankie, who I met while serving as a 7th grade teacher in rural Arizona,” said LaLona Richards. “Frankie was an eager student who desperately wanted to read, but her family could not afford books. The experience planted the idea for Frankie’s First in 2002, and has shaped my career path as a teacher and literacy consultant for the past eight years.”

Frankie’s First and fighting childhood obesity are LaLona’s platforms as Mrs Georgia. She believes that all children, despite their social-economic background, deserve to have books to read at home.

“We believe in what LaLona wants to accomplish in her fight against illiteracy,” says Gene Witkin partner of Imagix Dental, which has offices and affiliates throughout Atlanta, “and we want to help her cause by providing a collection point for new and gently used books through our neighborhood offices. We also believe that our family of patients would be interested and excited to help the cause.”

The program runs through February 2011. Books dropped at the Imagix locations will be collected and distributed by Frankie’s First to those in need. To find out where you can participate visit www.familydentistsofatlanta.com/frankiesfirst.

About Frankie’s First
Frankie’s First is a 501c3 foundation started by LaLona Richards the reigning Mrs. Georgia 2010 and winner of Georgia Fitness Award. Frankie’s First primarily raises money through “Bootcamp for Books” a program that Mrs. LaLona and other degreed fitness professionals offer in Buckhead. “Bootcamp for Books” meets several times a day at IQ Fitness – 100 % of all profits go to the Foundation. To learn more visit www.iqfitness.net.

Mrs. Georgia 2011 Pageant

2011-02-01T14:42:00.002-05:00

On my way back to the theatre for rehearsal!

More Mollye Jewelry and Jana Kos clothing (jacket only)!

Right before Opening Number

My dress for Opening Number

The ladies!

More of the ladies!

My welcome

Post-pageant picture with the family

The boys were sooo tired... and quite upset that they had not been permitted to be with me on stage all night long. However, in the scheme of things they did quite well, and they were certainly quite handsome (especially their dad!). My parents were troopers and took care of the boys throughout the pageant.

And the winner is.... Tiffany Marshall, Mrs. Decatur!

From left to right:

Cindy Alsobrook (3rd RU), Jess'ika Coley-Davis (1st RU), me, Tiffany Marshall (Mrs. Georgia 2011), Abigail Jennings (2nd RU), Julie Howard (4th RU)

A final shot with the crown!

The After Party -- posing with the judges

From left to right: Julie Abernathy (Mrs. NC 2009), Loni Hale (Mrs. Iowa 2009), me, Kara Call (Mrs. GA 2003)

Girls will be girls...

Our beautiful Mrs. GA 2011 with her sweet husband and gorgeous daughter!

Interview Day

2011-01-31T21:51:00.001-05:00

The girls looked gorgeous on interview day, and the judges were extremely impressed with all of the interviews!

I modeled Jana Kos clothing and Mollye Jewelry that day. If you like what you see, please check it out! A percentage of all proceeds benefit my charity, Frankie's First.

Jana Kos - http://www.janakos.com/, Georgia Stylist: allison.carter@stylepartnersinc.com
Mollye Jewelry -- http://www.mollye.net/

Abigail Jennings, future 2nd RU

Tiffany Marshall, future winner!

Julie Howard, future 4th RU

Mrs. Georgia 2011 Cocktail Party

2011-01-31T21:37:00.000-05:00

On Friday night, we had a cocktail party for the contestants and pageant sponsors. It was a fantastic party full of great conversation and dynamite photos! I was eager to meet each contestant and left totally clueless on who would win. They were all gorgeous, articulate, accomplished, passionate women!

Tiffany Marshall, Mrs. Decatur (the future winner!) and Jessi'ka Coley-Davis (future 1st RU!)

Silvia Manning, Mrs. Roswell

My incredible directors, Carl and Faith Schway

The ladies!

Posing outside the Fox Theatre

Contestants' meeting at the end of the night

Here is close-up shot of the Mollye Jewelry pieces I was able to model that night. I genuinely LOVE Mollye Jewelry and feel so fortunate that I am their model!

If you like the jewelry, check out http://www.mollye.net/. Designer Marci Fried will work one-on-one with you to create the one-of-a-kind piece you have always wanted! A percentage of all proceeds benefit my charity, Frankie's First!

Check out the bracelet - wow!

Georgia Special Olympics

2011-01-31T21:17:00.000-05:00

My last formal event as the reigning Mrs. Georgia America was escorting the athletes of the Georgia Special Olympics. I cannot imagine a more inspirational, humbling, beautiful way to conclude my reign.

Jessi'ka Coley-Davis, Mrs. Atlanta and 1st Runner up in Mrs. GA 2011, is always looking for a way to serve. She has been to several events with me, and it has been an honor to get to know her sweet spirit.

Posing with the athletes

More athletes

Signing autographs

Such a sweet young man!

The Torch Ceremony

Fabulously emotional, I will never forget watching the lighting of the torch!

Vein Innovations Partners with Frankie's First!

2011-01-20T20:43:00.002-05:00

Miracle Cream

2011-01-20T14:25:00.002-05:00

It was Saturday afternoon. I received a text asking if I could do a jewelry photo shoot on Monday. My first thought was, "Yes!" My second thought was "Oh no! My hands!"

Winter has no been kind to my hands, and I have not compensated adequately. At this point my hands were very dry, even cracked in places. I called the person I always call when I don't know what to do -- my mom.

My mom suggested I use Mary Kay's extra emollient night cream on my hands. I can best describe it as a very thick vasoline; plus it is pink, of course! Willing to try anything but skeptical that there was a two-day solution possible, I covered my hands each night.

Needless to say (or otherwise I would not be writing this post), it worked. I now have soft, smooth, feminine hands, and it happened nearly overnight. I am now a devoted Mary Kay intensive night cream fan. If you have dry skin, maybe you should become one, too.

Check Out LaLona's Picture on Vein Innovations' Billboard!

2011-01-17T16:08:00.002-05:00

Check out LaLona's Picture on Vein Innovations' Billboard -
First location displayed is on Peachtree at Piedmont Hospital Southbound
"This is a wonderful, caring company with fantastic doctors, a fantastic staff, happy customers, and excellent results!"

http://www.veininnovations.com/

Spider Veins?
Varicose Veins?
Venous Stasis Ulcers?

Atlanta, Georgia now has state-of-the-art, minimally invasive treatment options.

Let Georgia's leading expert on varicose veins and spider veins improve your comfort and confidence with our virtually pain-free treatment options that include: Sclerotherapy, ELAS, Laser and VNUS Closure.

VeinInnovations offers the most comprehensive, state-of-the-art treatment modalities available for varicose veins and spider veins in Georgia. Most procedures take less than one hour and patients can resume normal activity the same day!

MORE INFORMATION:

Dear VeinInnovations Staff,

"I would like to take this opportunity to express my sincere gratitude for restoring the health of my legs. As you may recall back in February I was faced with a hopeless situation trying to get treatment for my diseased and swollen saphenous veins with dysfunctional valves and venous reflux..."

- Jack M. Greenlee, VNUS patient

CLICK HERE TO READ MORE

“I’m very happy with the results. My teenage daughters are saying that my legs look as good as theirs!”

- Karen Littlejohn, sclerotherapy patient

CLICK HERE TO READ MORE

Feeling Great on the Gridiron:
Sandy Springs official enjoys his best season in years

Skip Ramsey of Sandy Springs is enjoying his best football season in years. It’s not because he’s racking up great stats or because he’s the starting quarterback or because scouts are lining up to recruit him. That’s because Skip Ramsey is a high school and college line judge, not a player.

So what makes this season – after so many others – special? Because for the first time his officiating is pain free, thanks to treatments he scheduled atVEININNOVATIONS in Atlanta.

Ramsey was diagnosed with varicose veins around age 19. Many people think vein problems are “women-only” conditions, but the truth is far from that.

Approximately one-half of the U.S. adult population has some form of vein disease, according to the Society of Interventional Radiologists (the physician specialty group that often treats these conditions). Nearly half of these patients are men. And while men and women might tend to have different kinds of vein problems, they can still lead to complicated health issues and need to be treated.

CLICK HERE TO READ MORE

Get in the Best Shape of Your Life with LaLona and IQ Fitness

2011-01-17T07:45:00.002-05:00

Get in the BEST SHAPE OF YOUR LIFE

with Mrs. Georgia America 2010 and Fitness Award Winner, LaLona Richards

Experience Buckhead’s premiere personal training studio,

IQ Fitness: Intelligent Exercise, conveniently located in Buckhead at the intersection of Roswell Road and Peachtree Street

Private and small group sessions are available

Mention this ad and receive 30% off your first 10 sessions!

Schedule your free trial class now by contacting LaLona at mrsgeorgiaamerica2010@gmail.com, 404-906-4664, or visit www.iqfitness.net

TESTIMONIALS:

“I have defined arms and abs for the first time in my life, and I am 47 years old!”

-- Peggy: Musician, educator, entertainment business owner

"I drive 45 minutes to get here and pass a hundred gyms on my way, but it is worth it to work out with LaLona!"

– Angie: Advocare Distributor and mother of children ages 3 and 8

Click on the following link (this will take you to LaLona's You Tube Channel) to see interview with Scott on his first day and his reasons for signing up for the Bootcamp at IQ Fitness with LaLona:

http://www.youtube.com/user/LaLonaRichards?feature=mhum

LaLona's Nutrition Tip #2: Nutrition on the Go

2011-01-14T00:58:00.008-05:00

You’re busy. Whether it’s kids, work, school, or a combination of all three, you are on the go and often eating on the run. So what do you eat? A Nutri-grain bar? Pretzels? Leftover Goldfish from the diaper bag? A candy bar?

Here are some healthier options that will leave you full and fit:

1. Green apple (less sugar than other apples) with 6 almonds
2. Other fruit -- peach, pear, orange, etc. -- but watch portion sizes. Some fruit portions are ½ the fruit or ½-3/4 cup cubed. If you are wanting to lose weight, limit bananas to ½ 3x per week.
3. 1 cup (about a handful) of baby carrots, cucumber, or any other raw vegetable, coupled with 1 T. raisins if you want a treat.
4. Protein powder (all you need is a bottle of water to make a shake!)
5. Edamame is also a healthy snack.

Health bars such as Zone or Think Thin can be an option when the above-mentioned ones are not available. They are not as good for you as eating the natural foods, but they are tremendously better than most alternatives!

If you have a lunch box that will help keep things cool:

· 1. Reduced-fat all-natural cheese stick

· 2. Plain Greek yogurt sweetened with Stevia (I have the “purse size” stevia bottle. You can get it at Whole Foods and the Farmers’ Market.)

Try to stay away from the empty carbs and high sugars (listed in the opening paragraph) that we often are tempted to grab. I keep a bar and a baggie of protein powder in my purse at all times, and I try to never leave home for a long period of time without taking a fruit and a bag of veggies. When I go work out in the mornings, I often take a yogurt to have in the car before heading home. The key is that I never let myself get hungry, yet I keep myself fit by always having healthy foods around me!

If you have specific nutrition questions, please send them my way on this blog. I would be delighted to help!

LaLona's Beauty Tip #3 - Hair!

2011-01-08T16:53:00.001-05:00

I’ve had long hair most of my life, but it has not been until recently that I have been bombarded with questions about how I care for and style it. I attribute this entirely to two stylists who have taught me everything I know – Geoffrey and Jennifer Frost of Robert Frost Salon. If you live in the Atlanta area and have not yet been to their salon, book your appointment now!

My number one advice is to have an excellent hair cut and to have it often enough to maintain your style. Despite my long hair, I have layers that have to be regularly maintained or the whole look goes down in shambles. I use various shampoos and conditioners depending on what style I am seeking. If I am curling my hair, I opt for a volumizing set, whereas if I am going to wear it straight I use a “sleek” set or even one that deep conditions to give a very shiny look. Although not particularly attached to specific shampoo brands, I am married to my products. I love Rusk.

After towel-drying my hair, I apply “Thicker” all over my hair and massage it in. I then apply Rusk’s volumizing moose, and, if I am wearing my hair curled and want extra body, I then apply Rusk’s root boost. After drying but before applying any additional heat such as a straightening iron, curling iron, or rollers, I apply Str8, a product that protects my hair against the damage of the heat and adds shine to it. No joke, these products transform my fine hair into incredible volume and provide gorgeous shine! When people say, “You have such thick, great hair!” and I smile, silently thanking Rusk.

If fine, flat, or even dull hair sounds familiar to you, pick up some Rusk samples and watch the magic unfold!

Brenda Novak's Auction for Diabetes Research

2010-12-26T19:54:00.001-05:00

On December 2nd I had a photo shoot for Mollye Jewelry that will be used as part of Brenda Novak's Annual On line Auction to Benefit Diabetes Research. Be sure to check out the website: http://www.brendanovak.com/auction.shtml. The auction will be featured on Good Morning America and in several national magazines. Last year’s auction had over 500,000 page views, bringing Brenda’s total to over 1 million dollars raised for diabetes research!

Photos courtesy of Deborah Singer-Kolodkin Photography

LaLona's Beauty Tip #2 - Mascara and More

2010-12-06T19:27:00.000-05:00

Dan, the boys, and I spent Thanksgiving visiting my parents in Kentucky. It was a relaxing break from the balancing act I maintain when home in Georgia. My normal schedule involves fitness training clients from 5-8 AM, home with the boys (Hadley 18 months and Brendan 3 years old) from 8:30-10:00, a 10:00 appointment of some sort (anything from modeling, to a radio interview, to an event for a sponsor, to a lucky day off spent at a play date with my kids), 12:00/1 home for naps and two hours of working on personal training follow ups and upcoming education seminars, the afternoon and evening with the kids (3-7), kids’ bedtime at 7, and then non-stop work on education consulting and Mrs. Georgia duties from about 7:30 until 10:30 or later. Whew. Kentucky was different.

I maintained my workout schedule in Kentucky, but I ran and trained around 8 AM instead of 5 AM. I’d often shower and then put back on my PJ’s and spent countless hours just chit-chatting with my mom (and best friend). I had plastic breakfast foods served to me on a miniature plate while sitting at a kids’ table (In other words, Brendan pretended to cook for me using a play kitchen. He served cheese and butter for breakfast, not exactly my normal routine!), raced remote-control cars, and read numerous picture books.

After a couple of days of following this grand schedule, I decided to actually put on clothes, style my hair, and put on make-up. My mom, always one to closely examine my make-up, asked me if I was wearing fake eyelashes. Surprised, I told her I was not. She commented on how long and full my lashes looked. Ah –ha! I realized I had not yet shared with her one of my best beauty secrets – the “magical mascara”.

The next day I joined her in the bathroom while wearing no mascara. I naturally have small lashes and Mom knows that well. I then applied the “magic mascara” to one eye only. She was shocked at the extreme difference! The day after I left town she called me and said she was on her way to buy some. This mascara will take anyone’s lashes to an entirely new level.

So, what is this magical mascara -- an expensive mall brand? An order on-line special feature? No. It is Double Extend Beauty Tubes Mascara by Loreal Paris. You can buy it at your local drugstore for 8-10 dollars. It is a two-step process of first applying a white lash coat that lengthens and thickens your lashes, and then applying the black mascara as a top coat. Wa-la! People will envy your naturally long, thick lashes!

Now that I am back to the balancing act, the “magical mascara” is part of the daily routine!

Bootcamp for Books: A Great Way to Bring in the New Year and Help Get Books to Students in Need!

2010-11-24T11:18:00.001-05:00

LaLona Richards is not your average personal trainer. She is the reigning Mrs. Georgia 2010, the winner of Georgia Fitness Award, and a woman on a mission to fight illiteracy.

According to a new survey, illiteracy is viewed as the greatest threat to our children's future. The United Nations defines illiteracy as "the inability to read and write a simple sentence." In 2000, one in five adults aged 15+ was illiterate.

Frankie’s First is a foundation started by LaLona to raise money for books that will be distributed to the homes of students in need ages pre-K through 12^th grade. About 15 million children, one out of every four, live below the official poverty line. Frankie’s First believes that all children, despite their socio-economic background, deserve to have books to read at home.

LaLona met Frankie while serving as a 7^th grade teacher in rural Arizona. Frankie was a eager student who desperately wanted to read, but her family could not afford books. This experience planted the idea for Frankie’s First in 2002, and has directed LaLona’s career path of teacher and literacy consultant for the past eight years. Frankie's First and fighting childhood obesity are LaLona's platforms as Mrs Georgia.

LaLona’s primary way of raising money for Frankie’s First is through “Bootcamp for Books”. LaLona and several other degreed fitness professionals are now offering Buckhead’s only indoor bootcamp. “Bootcamp for Books” will meet several times a day at IQ Fitness in Buckhead, and 100 % of all profits go to Frankie's First. The bootcamps will start the first week of December and run until the first week in February. Each class is limited to four clients, ensuring proper assessment, individualized programs, and constant personal attention.

To take advantage of this unique opportunity to get in fabulous shape while helping students in need, please visit www.iqfitness.net or email mrsgeorgiaamerica2010@gmail.com today! You can also follow her nutrition and fitness tips on this blog.

LaLona's Radio Interview - Newstalk AM 1160's Women on the Move

2010-11-24T00:33:00.005-05:00

On October 21st, I was honored to be a guest of Newstalk AM 1160’s show Women on the Move. The host, Jennifer Green, was a pleasure to meet! She asked me “behind the scenes” questions about the beauty pageant world and wanted to know all about my personal charity, Frankie’s First, my work as a personal trainer and Boot Camp for Books campaign, and how I balanced that with my education consulting and role of wife and mother. She also inquired about my top sponsors – the whole reason I am able to serve as Mrs. Georgia. It was a delight to be on the show and a joy to talk about my passions in life with all of the Newstalk AM 1160 loyal listeners. Thank you, Jennifer Green!!

LaLona's Fitness Tip #2: The Right Kind of Weight Training (FIT)

2010-11-16T15:29:00.005-05:00

Weight training develops muscles, prevents injury, and sustains our bodies through grueling cardio workouts – right? Well, maybe, maybe not. Weight training does not help unless it is the right kind. In fact, if we are not careful it can easily hurt us. I started my first weight training program around age 11 and have had one ever since, yet starting around college I began to have knee problems and aching joints. Over the past two years I have had two knee surgeries. Why? I was not doing the right kind of weight training.

Traditional weight training, often done on machines, targets and isolates specific muscles in order to make them grow. Though machines appear to be safer to use, they restrict movements to a single plane of motion, which is an unnatural form of movement for the body and may potentially lead to faulty movement patterns or injury. These movements are not movements we do in our daily lives. Long ago we realized through cause and effect that these exercises generated a growth in muscle, but it was not a research-based formulation of best practices for the body.

Functional Integrated Training (FIT), on the other hand, involves training the body for the activities performed in daily life (bending, lifting, carrying, etc.). Instead of isolating one primary muscle like traditional weight lifting does, it calls for us to use multiple muscles with each exercise with an emphasis on always including the abdominals and lower back. FIT emphasizes the body's natural ability to move in six degrees of freedom. As a result, it may lead to better muscular balance and joint stability, possibly decreasing the number of injuries sustained in an individual's performance in a sport.

FIT is not just better for you, it also gets better results. In 2009 Spennewyn conducted research, published in the Journal of Strength and Conditioning Research, which compared functional training to fixed variable training techniques; this was considered the first research of its type comparing the two methods of strength training. Results of the study showed very substantial gains and benefits in the functional training group over fixed training equipment. Functional users had a 58% greater increase in strength over the fixed-form group. Their improvements in balance were 196% higher over fixed and reported an overall decrease in joint pain by 30%.

What does it look like? An example of FIT would be this. Stand where you can see yourself in a mirror with your feet slightly wider than shoulder-width apart, toes slightly pointed outward, hands at your sides. Squat down so that your thighs are parallel to the ground or lower, being careful to keep your back arched and your buttocks extended backward as far as possible (stick your butt out!). Simultaneously, raise your hands above your head and extend your thumbs in a “thumbs up” fashion. Repeat this exercise moving as quickly as you possibly can, striving to eventually do 60 in one minute.

How did that feel? Hard, huh? That is FIT. You just worked your leg, stomach, back, shoulders, and arm muscles. Well-done. Ready to make it harder? Add arm weights.

Stay tuned for more FIT tips. I will soon be doing YouTube videos to demonstrate quick, effective moves you can do at home.

LaLona speaks at the Young Women in Excellence Night

2010-11-15T13:40:00.000-05:00

On Tuesday, November 10^th, I was honored to serve as the keynote speaker for the Young Women in Excellence Night at the Peachtree Corners Ward of the Church of Jesus Christ of Latter Day Saints. This is a night to celebrate the church’s young women ages 12-18 and their accomplishments in their journeys toward completing the Personal Progress Program. This is a program in the church designed to help young women strengthen their faith in and testimony of Jesus Christ as they learn His teachings and regularly apply them in their lives.

I was asked to speak on inner beauty and what it means to be beautiful in the eyes of Jesus Christ. It was a remarkable evening, one of my favorite moments since being crowned Mrs. Georgia. I was touched by the young women’s faith, fortitude, and dedication, and blessed by meeting the incredibly strong women who serve as the leaders of this group.

At the conclusion of the evening, each young woman was given a banner (like my Mrs. Georgia banner) that read, “Daughter of God” – what a wonderful title we all share!

Thank you, Jen, for asking me to participate.

LaLona Attends Event in Powder Springs

2010-11-12T11:52:00.002-05:00

Revived event a big success for Powder Springs

by Marcus E. Howard
mhoward@mdjonline.com The Marietta Daily Journal

10.10.10 - 12:00 am

POWDER SPRINGS - Powder Springs residents proudly celebrated their city on Saturday during a revived Powder Springs Day.

Before it was discontinued in 2007, the community event had been a fall tradition for years. However, this weekend was the first time the city of Powder Springs has hosted the occasion. Cobb-based JRM Management helped the city plan and organize the one-day celebration.

Powder Springs Mayor Pat Vaughn and the city council thought it would be a good idea to revive Powder Springs Day in order to continue to build relationships with residents and businesses.

"Our citizens had been asking to bring it back," Vaughn said. "They loved the parade and so that's why we did it."

A morning parade began on Atlanta Street near the Powder Springs Library. The one-mile parade traveled north on Old Austell Road and then cut west onto Marietta Street, past the Country Store of Seven Springs, before ending at the intersection of Old Dallas Road and Jackson Way.

Residents lined both sides of the route, with arms stretched out, to catch candy and other goodies tossed by smiling parade participants.

Pastor Mike Wood of First Baptist Church of Powder Springs, a South Cobb Citizen of the Year, served as the parade's grand marshal. Participants included Vaughn and other politicians, the McEachern High School JROTC Color Guard, Hillgrove High School Marching Band, American Legion, Push Rods Antique Cars, students from Ace Premier Cheer Gym, Miss Cobb Outstanding Teen Copelyn Jue and Mrs. Georgia-America LaLona Richards.

"I've been coming here since I was a little girl," said Powder Springs native Casey Ledford, 23, who now lives with her husband Marc Ledford and daughter Elizabeth in nearby Dallas. Elizabeth, 2, was dressed in orange Halloween inspired clothing.

Following the downtown parade, there were arts and crafts, food, entertainment and children's activit ies in Powder Springs Town Square. City organizers expected several thousand people to attend throughout the day.

Among the entertainers were the Powder Springs Elementary School Chorus, the Downtown Dance Team and a solo performance by Aisha Bryant. LaLona Richards, Mrs. Georgia-America, was scheduled to kickoff her Frankie's First foundation in the area by requesting donations of new and gently used books that will be distributed to low-income schools.

The city of Powder Springs was incorporated as Springville in 1838. The land had previously belonged to two Cherokee Indian groups before the first settlers came to the area to find gold, according to historians. In 1859, after the "Trail of Tears" forced the Cherokee off the land, the name of the city was changed to Powder Springs in commemoration of seven local springs.

For decades, people like Charles and Jean Gibson have found their way to Powder Springs, tucked into the southwestern par t of the county and dotted with modest homes and country shops. The couple has called the city of roughly 15,600 people home for the past two years.

"It's very pleasant," said Charles Gibson, 66, as he watched the parade inch pass him. "Nice day, great morning and a nice thing to do."

City officials plan to continue Powder Springs Day as an annual event on the second Saturday of October.

"It was very successful and everyone enjoyed the day," said Vaughn.

Thanks for reading!
The Marietta Daily Journal

Get Ready for the Holidays!!

2010-11-10T20:53:00.000-05:00

Get ready for the Holidays!!

Come meet and listen to

LaLona Richards, Mrs. Georgia 2010

As she gives Holiday tips for Fashion, Health and Beauty!

See and Shop

Exclusive designer, Jana Kos

Winter Collection 2010

November 17, 2010

Noon - 2pm

The Lenox Grill at Lenox Square Mall

(Address)

RSVP- Allison Carter 404-579-8623

ALLISON CARTER……..your partner in STYLE

(404) 579-8623

WWW.JANAKOS.COM

LaLona's Beauty Tip #1 - Say No to Tanning Beds

2010-11-10T20:46:00.000-05:00

It’s winter. You are not getting that natural Vitamin D from the sun that gives you the sun-kissed tan you desire, you know not to go the tanning bed, and you can’t justify the regular trips to the salon for a spray tan. What do you?

I suggest Sally Hansen’s Airbrush Sun Especially for Body. It is a spray, dries in 60 seconds, takes effect in 6 hours, and starts out quite light. Therefore, it can provide just enough color for winter – not a dark tan. However, during the spring or summer months when you want a darker tan, you can apply a coat a day for three days and look beautifully golden. The tan lasts 5-7 days. You can find the product at any drug store or most department stores and it runs about $13 a bottle.

Whatever you put on your skin gets inside your body, so please be cautious about using any product like this too much. Also, if you are in the market for a professional spray tan and live in Atlanta, there is no better place than Spa Sydell. Go see Lona or Ramona at the Midtown location and I promise you will not be disappointed!

Introducing Frankie's First

2010-10-27T15:21:00.000-04:00

MISSION STATEMENT: Frankie’s First seeks to provide students living in high-poverty areas new or gently used books that are aligned with their reading levels. All students, despite their socio-economic background, deserve to have books available to read at home.

During my first week as a teacher (2002), I met Frankie Ann. I soon discovered that Frankie Ann had an insatiable desire to learn to read proficiently, however she had not one single book available in her home. The amount of text available in a child’s home is a significant indicator of that child’s success in school; therefore I immediately insured that all of my students had a book to keep at home.

After eight years of working exclusively for schools in low-income areas where I has come into contact with far too many students who share Frankie Ann’s story, I have created a foundation in Frankie’s honor, Frankie’s First, with the goal of providing books for students in high-poverty communities that they can keep in their homes. These books are often their first books, much like Frankie’s first book back in 2002.

The foundation is seeking donations of new or gently used books of all reading levels, pre-kindergarten through 12th grade, and will distribute the books throughout the greater-Atlanta low-income schools for students to have at home to read.

If you are interested in making a book donation, involving your business in a book drive for Frankie’s First, or having LaLona as a guest speaker at an event, please contact management - Peggy Johnson at peggy@peggyjohnsontalent.com

LaLona's Fitness Tip #3: Cardio is NOT the Answer

2010-10-18T14:30:00.002-04:00

What is the most frequent form of exercise? It’s CARDIO, short for cardiovascular endurance training. Most people I know who “workout” describes their routine as running a certain number of miles (usually 3 or more), walking on the treadmill for a particular period of time (usually 30-60 minutes), or spending a long segment on another cardio machine such as the elliptical (again, usually for periods of 30-60 minutes). We do this because we have been told for many years that cardio saves our heart and burns fat. But what if it can actually weaken your heart? What if it is an inefficient method of burning fat? Intrigued? Keep reading...

If our only form of cardio is long endurance training where we are going at relatively the same pace for the entire time, we are teaching our hearts to endure that exercise. In order to endure the task, the heart essentially sets up on reserve; it works at just a high enough capacity to get the job done, reserving itself so that it can work effectively for the duration of our regular workout.

The result is that our hearts get weaker in some critical capacities, simulating the destructive effects caused by stress and aging. Unfortunately, this means that our hearts are not prepared if the time comes when they need to work extremely hard for a short, sudden period. This research got underway when the fitness world was bewildered when well-known endurance athletes, such as marathon runners, were dying of heart attacks.

Allow me to share an analogy written by Dr. Al Sears:

Think of your body as an engine with the nifty additional feature of being able to gradually redesign itself. If you require this engine to repeatedly go non-stop for long distances against low resistance, at a relatively slow speed, its primary adaptation will be to become more efficient at light, long, continuous, low output. Continuous duration taxing your endurance produces some unique challenges your body must overcome. It must not run out of fuel, overheat, or be overwhelmed with metabolic wastes. One of the ways that your body adapts is by gradually rebuilding your heart, lungs, blood vessels and muscles as small as possible and still have the minimum “horsepower” required.

In addition, this form of medium intensity exercise is not the most effective way to burn fat. On the contrary, it can actually promote fat storage. The chart below (Adapted from: McArdle W.D. 1999. Sports & Exercise Nutrition. NY: Lippincott Williams & Wilkins) outlines from what source our bodies retrieve energy during low, medium, and high intensity workouts.

	Low Intensity	Medium Intensity	High Intensity
Protein	5-8%	2-5%	2%
Carbohydrates	70%	40%	95%
Fat	15%	55%	3%

At first glance, it would appear we should all be doing moderate intensity so that our bodies can burn 55% of our energy from fat. However, the opposite is actually true. If our bodies constantly burn fat, our bodies are conditioned to constantly produce and reserve fat (simply supply and demand). Whereas, if we are burning a high level of calories but deriving our energy from stored carbohydrates (high intensity), the body burns whatever fat it consumes because it has no programmed reason for storing it. This, then, is our most effective form of fat-burning exercise.

Also, keep in mind that the most important changes from exercise occur after, not during, the exercise period. The way we exercise affects our metabolism for several days. Short bursts of exercise tell our bodies that storing energy as fat is inefficient, since we never exercise long enough to utilize the fat during each session. Carbohydrates, which are stored in muscle rather than fat, burn energy at high rates. Exercising for short periods will use these carbs and burn much more fat after exercising while you replenish the carbs. Short interval exercise maximizes fat “after burn.” (PACE®: Rediscover Your Native Fitness).

So what is the solution? There is no need to give up that long run. I went on one this morning! Endurance activities certainly help us strengthen muscle, make the heart work harder than it normally does, and provide a great deal of stress relief. However, we cannot let that alone be our workout. Several times a week, we should engage in workouts where we are running as hard as we possibly can for 1-2 minutes, walking for 30 seconds, and then repeating the process for about 10 minutes (this is following a 2-3 minute walk for warm-up). This hard run followed by a short recovery will condition the heart to respond to a multitude of scenarios, burn calories, and help set up our bodies to continue to burn fat even long after the workout had ended. If ultimate fitness is our goal, endurance cardio is not the answer.

Emergency Preparedness Event

2010-10-13T19:05:00.000-04:00

I was honored to spend September 11th participating in the Dekalb County Emergency Preparedness Fair. The morning began with a memorial program honoring our public servants who have fallen in the line of duty, as well as those who currently go out every morning not knowing whether or not they will come home that night. I am very blessed to live in a country where so many people are willing to risk their lives in order to protect mine. I am in awe of their selflessness, courage, and dedication. The service made me more keenly aware of this blessing, and I left resolved to be more diligent about thanking the next police officer or fire fighter that I see.

The day proceeded with booths offering a wide variety of tips on how to be prepared when emergencies strike, ranging from fire and flood safety, to economic planning in the case of losing one's job. I left the fair feeling a great deal more knowledgable about how to keep my family safe and prepared, as well as inspired by the work of so many diligent public servants! Thank you for asking me to participate!

Kaiser Permanente: Corporate Run/Walk & Fitness Program

2010-09-20T13:06:00.005-04:00

On September 16, 2010, I went to the Kaiser Corporate Walk/Run. The run attracts participants with all different levels of fitness (joggers, walkers, and competitive runners). The event was designed to promote health, wellness, and fitness among metro Atlanta companies and their employees. The race attracts more than 15,000 participants who represent over 400 metro Atlanta companies. The event is a 5k or (3.1 miles) and starts and ends at Turner Field and features a Company Picnic also known as "The World's Largest Office Party".

Kroger Grand Re-Opening

2010-09-20T11:49:00.002-04:00

Thank you Kroger (on State Bridge Road, Alpharetta) for being one of my sponsors. I loved being able to help with your Grand Re-Opening on August 29th.

LaLona's Send Off Party

2010-09-20T10:52:00.001-04:00

Over the years, I have been to several friends' send-off parties. I always sit back in awe thinking what it must be like to be leaving for a national competition in just a few short days, and how great that woman must feel to have so many special friends, family members, and sponsors supporting her. It was an honor and a pleasure to be that woman last night. I want to thank all of you who came out to show your support. I felt embraced and energized by your presence and your words of encouragement. I hope to represent you well at Mrs. America!

3-year old Brendan

My parents Linda and Richard, husband Dan, and sons Brendan and Hadley

1-year old Hadley

My husband Dan

Pam Gillespie, the official photographer of the Mrs. Georgia Pagent

Spnsor, Vein Innovations, Louis Prevosti MD.,FACS

Deborah Knight,
Co-director of the Rollins Center for Language & Learning,
with her husband David Knight

David and Angie Humphries and Family, local distributors of Advocare

Jennifer and Geoffrey Frost of Robert Frost Salon

Caitlyn, Griffin, and Fletcher Edwards, friends who kept my
boys while I was at Mrs. America

Friends Brian and Carol Campa

Friends Angie and Jay Douglas

Family Friends Jennifer Hecker and Danielle Bahr

Sponsor, Vein Innovations, Louis Prevosti MD., FACS

Sponsor, Karen, from Big Peach Running Company

Friend Garth Andrus and my husband Dan

Garth Andrus and me

Manager, Peggy Johnson

Kim and Mark Campbell, another great couple that helped with
my boys while I was at Mrs. America

Angie's Daughter

Sponsor, Paul Rodgers, from IQ Fitness

Jorge Esteban of
Pageant Ready and Rick.

Mrs. America - The final moments!

2010-09-09T21:32:00.000-04:00

Late last night, I returned from one of the most incredible experiences of my lifetime. At Mrs. America, I met 50 of our nation's most phenomenal women who are daily exercising their talents as they serve in their families, jobs, and communities. Whether she be a doctor, attorney, fitness trainer, teacher, parole officer, or stay at home mom, each and woman was incredibly impressive. It was not just their careers or accolades, but their sweet spirits that made them so endearing and inspiring. I was honored to be among them and hope to continue my friendship with them for many years to come.

Here are a few pictures from the final days!

Aunt Bessie and Uncle Phil arrived on Saturday night. It was great to see some familiar faces!

Whoops! Watch the dress! This is my dancing team - Team 2!

Mrs. Hawaii and I became great friends over the week!

Mrs. Indiana won Most Photogenic!

Our choreographers Frit and Frat

Costume rehearsal - more (complete) costume pictures to come later!

Mom, Dad, and Dan arrived on Sunday. I was soooo excited to see them!

Monday morning MENC meeting - Mrs. District of Columbia became a great friend of mine!

Mrs. Wisconsin and I shared the same make-up and hair artists. We LOVE Gary and Jamie!

My eyes after Jamie performed her magic!

A fun look for rehearsals!

At least I was not alone! I think about 40 girls had their hair in rollers or curls that day!

My director, Carl, and I after preliminary competition night.

Mr. and Mrs. Georgia

My family!

My sister-in-laws Lisa and Loni arrived in time for Prelims. I am so glad they came!

Mrs. America 2009

This was taken backstage after Finals. We all (Georgia, Iowa, Minnesota, and Wisconsin) have the same directors, Carl and Faith.

Love, love, that husband of mine.

My directors, Carl and Faith

Rosalie, a former Mrs. Arizona and one of my bridesmaids!

LaLona's 5th Day - Mrs. America Pageant - Interview Day!

2010-09-05T09:03:00.001-04:00

LaLona's 4th Day - Mrs. America Pageant - Delegate Gift Exchange and Presidential Dinner!

2010-09-05T08:49:00.001-04:00

Lalona's 3rd Day - Mrs. America Pageant - Rehearsal and Charity Fashion Show to benefit donorschoose.org

2010-09-03T18:09:00.002-04:00

LaLona's 2nd Day - Mrs. America Pageant - Swimsuit Photo Shoot, Shopping, and Dinner at El Charro

2010-09-02T18:27:00.003-04:00

LaLona's 1st Day - Mrs. America Pageant - Love my hotel room! Brought lots of shoes and clothes. Had a wonderful time at the Orientation Dinner.

2010-09-01T11:13:00.002-04:00

LaLona Speaks at the National Guard Youth Challenge

2010-08-27T12:08:00.002-04:00

Peggy and I in the Blackhawk helicopter

Last Friday around 7:30 AM I boarded a Black Hawk helicopter and was flown with VIP treatment to Fort Stewart, Georgia, home of the National Guard Youth Challenge Academy. My time there was incredibly impactful and memorable.

Upon arrival, I was briefed on the philosophy behind the program and the details of what makes it work. The National Guard Youth Challenge Academy is available to 16-18 year old high school drop-outs who apply on their own accord. They are in the program for 5 ½ months, during which time most receive their GED and significantly strengthen their character, life skills, and desire to succeed. Upon graduation, the cadets return home and meet with a pre-determined mentor each week for the next year. The graduation rate is over 95% and the success stories run the gamet of careers, including a medical surgeon who often returns as the graduation keynote speaker.

Colonel Frank Williams - He is truly amazing!
He has been with the program from the beginning.
They have graduated over 10,000 Cadets.

The program focuses on respect and self-discipline, and the fruits of such a curriculum were obvious. I was greeted with cadets standing at attention, responded to with ‘yes, ma’am’ at all times, and treated like a well-respected celebrity from the moment I landed to the moment I departed.

After the briefing, I joined the cadets for lunch. Then I watched in awe as they performed a routine for me around the flag pole, demonstrating their unity and discipline. This was followed by Peggy Still Johnson of the Peggy Still School of Music performing the Star Spangled Banner, and you could have heard a pin drop as each person in attendance stood at attention and listened with respect and admiration. Knowing the brave decision that each of these cadets had made to be in this academy, it was one of the more emotional moments of hearing this song sung. I joined with Peggy on this appearance as a way to support and advocate for MENC (Music Educators National Convention/National Association for Music Education). She spent much of her time at the event speaking with the staff and students about the importance of music in education and even passed out her business card to a few aspiring musical artists.

I was then given the honor of speaking to all 300 cadets. I shared with them my father’s story of being raised as one of fourteen children in rural Kentucky with a father who only had a third grade education, yet my father’s valuing of education led him to receive his bachelors, masters, and doctorate degrees in education and return to his hometown to be the superintendent of the same school district where his father had previously served as janitor. I was able to reflect on my own life and talk about overcoming obstacles and getting back up again and trying one more time, even though every ounce of you is afraid you might have to experience the dreadful feeling of failure once again. I tried to explain the euphoric feeling of success after failure, and how confident I was that every single one of them was going to successfully complete this program – and I meant it.

These young men and women are true heroes. They shared their stories with me of broken and abusive homes, alcoholism and drug use, parenthood at an early age, and more, yet they have each decided to make a change and are dedicate to achieving it. All of us can learn from their courage and optimism.

Star Cadets shared their life stories with us.
They are truly heroes.

After a tour of the facilities and the opportunity to again speak to the women of the academy, I boarded the Black Hawk for the return trip to Atlanta. I have been digesting my experience for days, my eagerness to return, do more to help, and learn more from the cadets increasing incessantly. Thank you, National Guard, for allowing me this blessing of an opportunity.

LaLona's Fitness Tip #2: Fabulous Abs, Anyone?

2010-08-23T17:09:00.001-04:00

This post is dedicated to Megan. She left a comment on a previous post asking for me to share tips on how to best improve the abs. Please follow in Megan’s footsteps and leave me questions/topics you would like for me to address. I will do my best to respond to everyone!

The secret to have a great mid-section is, well, no secret. You need to eat well and exercise. Now, let’s define that in much more detail.

For starters, you need to have a clean diet. Try to eat natural foods as much as possible and avoid processed foods. They have added sugar, sodium, and a list of other not-so-good things that do very little good and a lot of bad. Even more importantly really limit your refined sugar intake. Most of us can come up with an excuse for a “special occasion” about every day, so don’t fall into that trap! If you are eating sugar daily, you will see a big difference in your body just by cutting that out for a month. Also, it is crucial that you stay hydrated. Try to drink at least 32 ounces of water between wake time and lunch and 32 ounces again between lunch and dinner.

Secondly, be wise with your abdominal workout. Choose the exercises that make the biggest difference the fastest and do them every day. Doing abs 1-2 times a week will not lead to the changes people like to see. You should aim to do abs for 10 minutes a day. Here are three sample exercises that are fantastic:

Old-fashioned bicycle with a holding twist: Lie on your back with your hands behind your head, elbows out. Start with your legs straight on the floor. Lift your head and shoulders off the ground and your legs off the ground about 12 inches. Then, while keeping your left leg straight and in the air, bend your right knee and bring your left elbow to the outside of your right knee. Hold this for 2 counts and then switch to the other knee/elbow combo. Do not ever let your feet touch the ground and make sure you are doing the 2 second hold each time. It is this controlled motion that makes it really work your abs! Work up to 20 repetitions.

Lie on your back with your knees bent, feet in the air. Lift your head and shoulders up off the ground. Tilt your pelvis toward the ground. Then, lift your lower abs off the ground without letting anything else move. This should be a super tiny movement that you can barely even see but it makes a huge difference! Work up to 40 repetitions.

Lie on your back with your legs straight up in the air, perpendicular to your body so that your body is forming an “L” shape. Lift your head and shoulders up off the ground. Lower your legs just until you start to feel your lower back raise off the ground, and then go back up to starting position. Work up to 30 repetitions.

Enjoy your ab workout!

LaLona Celebrates the Grand Re-Opening of Toys R Us in Fayetteville, Georgia

2010-08-19T23:31:00.000-04:00

Friday was such a fun day! How many thirty year old women get to spend the day at Toys R Us hanging out with Geoffrey, Arthur, DW, Wow!

Wow! Wubbzy!, Funshine Bear, and Dora? My two-year old son Brendan sure was jealous!

Toys R Us, a national sponsor of Mrs. America, celebrated a grand re-opening in Fayetteville, Georgia on Friday and Saturday of last week, complete with great deals and appearances from all the major characters listed above. They invited me to attend and sign autographs and take pictures with the shoppers, which I thoroughly enjoyed! The little girls and boys all referred to me as "the princess". :-) I signed autographs for everyone from a nearly newborn baby to a grandmother who wanted copies for all nine grandchildren. I enjoyed talking with the mothers, learning about the ages and interests of their children, and even recruiting a few gorgeous moms to participate in next year's pageant!

I ended the day by using my door prize coupon to buy Brendan's birthday presents. Hooray! I can check that off the to-do list!

Thank you, Toys R Us, for including me in this grand, fun event!

LaLona and Big Peach Running Company Do Outreach at Cross Keys High School

2010-08-18T15:43:00.001-04:00

What is better than getting free breakfast, a free t-shirt, free socks, and TWO free pairs of shoes?

Getting it all while be waited on hand and foot by Mrs. Georgia America!

The cross country team of Cross Keys High School spent their Saturday morning being fitted for new shoes while I went around to each student individually and signed a personalized autograph.

The event was sponsored by Big Peach Running Company, definitely Atlanta's finest in fitting you for the best shoe for your foot! Their experienced staff and several volunteers selected the right fit and handed out shoes donated by Mizuno, Saucony, Kigo, and others! They were joined by Sweet Tomatoes Catering and Honest Tea. Although I was advertised as the visiting celebrity, the true celebrity was Leonel Ayala, State Champion runner!

Eager for running tips, I spent much of my time learning from him and others in attendance about how to improve my speed and endurance level. The team is made up of a very inspiring, respectful, hardworking group of young people with whom I immediately started forming a connection. Their coaches asked me to return after the Mrs.America pageant and take the team through a cross-training day of practice, and I was delighted to accept. I am looking forward to seeing everyone again soon!

LaLona's Fitness Tip #1: Jumpstart Your Workout

2010-08-13T11:45:00.017-04:00

Fitness Tip #1:

Did you know that in a normal cardio workout where a person walks or runs at a consistent pace, it takes twenty minutes just to enter the fat-burning stage? That means if you are only running for 30 minutes, you burn fat for a very short period of time! To burn more fat more quickly, you need to jumpstart your workout.

Try this out:

Walk for 2-5 minutes

Sprint for 2 minutes

Walk for 30 seconds

Sprint for 1 minute

Repeat the walk for 30 seconds/sprint for 1 minute routine until you reach the 15 minute mark (approximately 10 minutes of this interval training). Then, continue your cardio workout as you normally would. You will see much faster results!

LaLona's Nutrition Tip #1: Wake up with Protein!

2010-08-11T14:34:00.017-04:00

What is America’s most popular breakfast? It is a bowl of cereal. What does that do for us? It will fill us up and give us a degree of energy due to the carbohydrates, calories, and fiber (for some cereals), but it is not the treat our bodies deserve in the morning! The key to maintaining a high metabolism and maximum mental alertness is to have our bodies balanced with protein, carbohydrates, and good fats. However, protein, especially, wakes up our bodies physically and mentally. Here are some good choices to try first thing in the morning:

Use 4-6 egg whites combined with 1-2 yolks from cage-free organic eggs to form an omlette. Add any veggies you like. I prefer spinach, onions, and tomatoes. For a carbohydrate addition, have half a green apple or a handful of berries.
Yummy protein shakes are a life-saver! My favorite is “Warrior Milk” by Defense Nutrition. Just the title makes me feel tough. J Yes, for those of you who have heard my diet plan before, this is a new brand for me; I have been converted! It is an all natural protein blend with grass fed cows whey and no sugar added. In other words, it is super healthy! It has 153 calories, 3 grams of fat, 12 carbohydrates, 4.4 grams of sugar, and 19 grams of protein per serving. It is excellent just mixed with water and ice, which I have NEVER found to be true of any other protein powder, and that can be quite convenient if you are on the go. However, I usually have this first thing in the morning before my workout and mix it with ½ cup vanilla coconut milk, ½ cup water, 5 ice cubes, and sometimes a handful of frozen organic mixed berries. Delicious!
Try plain Greek yogurt with six almonds mixed in, plus add a few berries for a few more good carbohydrates. This is a quick, on-the-go, delicious alternative.

When I started diligently doing this, I noticed I was more alert and had more energy during my morning workout. Try it out and let me know how you feel!

This was an eventful week!

2010-08-09T09:49:00.002-04:00

This was an eventful week! Brendan, Hadley, and I spent Monday at the zoo with one of my closest friends and her three kids. It was an overcast day constantly threatening rain, which deterred many people from coming; we felt like we nearly had the place to ourselves! All of the animals that are usually hiding in the shade were out to say hello, and Brendan was especially intrigued by the three-week old baby giraffe!

Tuesday morning I headed to the Atlanta Speech School for a meeting on upcoming middle school professional development sessions, and then spent the afternoon solidifying one of my new, fantastic sponsors – Vein Innovations! Check out their link on this page for more information.

With deadlines looming, I dedicated Wednesday and Thursday to finalizing my paperwork for Mrs. America and talking with my designer to nail down details for the state costume I will wear on stage for opening number. Randall , I am so excited to be working with you!

Friday was filled with friends and family fun, as we spent the afternoon swimming at a friend’s pool and reuniting with a friends that had moved away recently. Dan miraculously got home early that night (He is a corporate tax accountant, so he works long hours right now.), and we were able to spend time playing make-believe with Brendan and Hadley before they headed off to bed. There is nothing better than the whole family in one room acting like kids! We topped the night off by putting the computers and phones away and snuggling up on the couch to watch a movie. Ahh… that so important for maintaining balance!

We all enjoyed a 1 and 3 year olds’ birthday parties this morning, and then I spent the afternoon helping Brendan make a cake from scratch (He loves to cook!), and chasing Hadley around the house whenever he would take off his pants and diaper (Ugh. I hope this phase ends soon). Dan should be home from work any minute, so the whole house is getting excited to see Daddy! We are looking forward to a relaxing Saturday night and Sunday.

Toys "R" US Special!

2010-08-06T15:27:00.001-04:00

Attention Fayetteville, GA Moms (and Dads, Grandparents, Aunts, Uncles and Friends!) We want you to join the I Want to Be a Toys“R”Us Mom campaign celebrating moms!

Toys”R”Us in Fayetteville, GA will be re-opening Friday, August 13th at 10 a.m. Store Address: 132 Pavilion Parkway, Fayetteville, GA 30214

Toys“R”Us is holding Grand Opening celebrations for new and renovated stores across the country– and we want you to join the party!

Locate a Grand Opening near you by visiting www.iwanttobeatoysrusmom.com and typing in your zip code. Select your neighborhood Toys“R”Us store to download your ‘secret coupon’ and redeem it on Grand Opening Weekend to reveal shopping discount; you could be rewarded with up to 50% off any single item!

If that is not enough, be up to one of the first 100 people through the door Friday morning at 10:00 a.m. opening weekend to receive a FREE gift bag valued at over $100!

Spread the word to your mom friends!

For more information visit www.iwanttobeatoysrusmom.com

Please help Mrs. Georgia, LaLona Richards, get to the 2010 Mrs. America Pageant

2010-08-05T17:00:00.011-04:00

LaLona Richards needs your help!

LaLona needs to raise funds for costume, dress, and expenses for the 2010 Mrs. America Pagaent which will be held August 31st thru September 7th, 2010.

Any donation you can give is very much appreciated.
Small business sponsorships are available as well and appreciated.

We are proud to have the beautiful and talented LaLona Richards represent Georgia -

To donate, please contact her manager
Peggy Still Johnson

404-408-5283
peggy@peggyjohnsontalent.com

http://www.peggyjohnsontalent.com/

Appearance Update

2010-07-28T22:49:00.000-04:00

My husband Dan, sons Brendan (2 1/2) and Hadley (1), and me with Governor Perdue

Governor Perdue

Bessie Giannakakis - Mrs. Minnesota 2007, Joe Nathan of the Minnesota Twins, and me!

More media!

2010-07-12T15:28:00.000-04:00

The same press release that was in the last post also appeared in the Barlow, Henry, and Douglas papers. YAY!

In Sunday's edition of The Beacon Newspaper (Roswell), the following article appeared on page 13:
http://www.beaconcastmedia.com/news/MrsGeorgia-Contestants-Vie-For-Coveted-Title-In-Roswell--2326. There is a minor misprint. It says I previously competed in Mrs. Arizona, but it was Miss Arizona.

Also, check out this YouTube video: http://www.youtube.com/watch?v=loLREooHgsI

A great article just came out today (Wednesday, July 14th) in the Sandy Springs Neighbor:
http://sandysprings-neighbor.com/detail/161455.html?content_source=&category_id=3&search_filter=&event_mode=&event_ts_from=&list_type=&order_by=&order_sort=&content_class=&sub_type=&town_id=&page=

I hope we are able to reach as many married women as possible throughout the state of Georgia. I would love to see next year's stage completely packed!

Neighborhood Newspapers Article

2010-07-01T17:20:00.000-04:00

http://neighbornewspapers.com/detail/161018.html?content_source=&category_id=6&search_filter=&event_mode=&event_ts_from=&list_type=&order_by=&order_sort=&content_class=&sub_type=&town_id=&page=

Day 4

2010-06-30T16:24:00.000-04:00

Whew! After spending Monday and Tuesday completely on the phone, it was actually nice to spend this morning mopping the kitchen floor and doing what seemed like endless piles of laundry! As crazy as this week has been, however, it has already been a magical experience. I spent all of Tuesday -- literally about 10 hours -- with the media. I have never had an experience like that before, and I just keep praying that it will lead to many opportunities for me to fulfill my goal of making an effective, sustainable difference in the classrooms of students throughout Georgia.

The issue I will be promoting while serving as Mrs. Georgia, known as my platform, is "Equality in Education". After working first as a 7th and 8th grade English and Social Studies teacher, I am now an education consultant, working primarily with middle school teachers and administrators in low-income communities. My platform is to promote effective, regular professional development for teachers so that all students, despite their socio-economic background, may have access to an excellent education.

In addition to diligently working to leave a sustainable, positive impact on Georgia's schools during my year as Mrs. Georgia, I will also be speaking throughout our state on the immense joy that comes from marriage, family, and serving one's community. If I am able to become Mrs. America, I will be able to take these ideas to a much broader audience and make an even stronger impact on our community at-large.

If you or anyone you know would be interested in having me serve you in any way -- volunteer work, speaking engagements, photo shoots, or more, please feel free to contact me at mrsgeorgiaamerica2010@gmail.com.

And now, here are some photos from the competition night!

Top 5 (from left to right): Abigail Jennings (3rd RU), Tiffany Marshall (1st RU), me, Lauren Day (2nd RU), Kelly Carver (4th RU)

Evening gown competition

Just after being crowned

My Pageant Pros team of experts plus Mrs. Georgia 2009, Jennifer Everett

My biggest fan!

Photos used with permission and courtesy of Pam Gillespie of Pam Gillespie Photography

I did it!

2010-06-28T02:49:00.000-04:00

It is currently 3:15 AM, and I am wide-awake, grinning from ear to ear, and wearing my pajamas AND my crown. After hundreds of hours of preparations, tonight I was crowned Mrs. Georgia America 2010. I am honored and down-right excited to receive this title and determined to leave a strong, sustainable legacy as Mrs. Georgia. In just a few short hours I will be contacting local papers, setting up sponsorship meetings, printing business cards, and beginning what is bound to be a remarkable journey. I plan to record my memories here and hope they serve as an inspiration to my family, friends, and married women everywhere. Georgia, I am honored to serve you.

LaLona Richards

Heart Walk with VeinInnovations - Press Release

Frankie's First needs your help!

Summer Snacks

Mrs. Minnesota, Mrs. Iowa, Mrs. Wisconsin Pageant

Vein Innovations Billboard

John Medieros Photo Shoot

Check out the March 2011 Best Self Magazine!

IMAGIX Dental and Mrs. Georgia 2010 Join Forces to Fight Illiteracy in Georgia

Mrs. Georgia 2011 Pageant

Interview Day

Mrs. Georgia 2011 Cocktail Party

Georgia Special Olympics

Vein Innovations Partners with Frankie's First!

Miracle Cream

Check Out LaLona's Picture on Vein Innovations' Billboard!

http://www.veininnovations.com/

Spider Veins?Varicose Veins?Venous Stasis Ulcers?

MORE INFORMATION:

Varicose Veins

Spider Veins

Restless Leg Syndrome

Our Minimally Invasive Treatment Options:

Get in the Best Shape of Your Life with LaLona and IQ Fitness

LaLona's Nutrition Tip #2: Nutrition on the Go

LaLona's Beauty Tip #3 - Hair!

Brenda Novak's Auction for Diabetes Research

LaLona's Beauty Tip #2 - Mascara and More

Bootcamp for Books: A Great Way to Bring in the New Year and Help Get Books to Students in Need!

LaLona's Radio Interview - Newstalk AM 1160's Women on the Move

LaLona's Fitness Tip #2: The Right Kind of Weight Training (FIT)

LaLona speaks at the Young Women in Excellence Night

LaLona Attends Event in Powder Springs

Get Ready for the Holidays!!

LaLona's Beauty Tip #1 - Say No to Tanning Beds

Introducing Frankie's First

LaLona's Fitness Tip #3: Cardio is NOT the Answer

Emergency Preparedness Event

Kaiser Permanente: Corporate Run/Walk & Fitness Program

Kroger Grand Re-Opening

LaLona's Send Off Party

Mrs. America - The final moments!

LaLona's 5th Day - Mrs. America Pageant - Interview Day!

LaLona's 4th Day - Mrs. America Pageant - Delegate Gift Exchange and Presidential Dinner!

Lalona's 3rd Day - Mrs. America Pageant - Rehearsal and Charity Fashion Show to benefit donorschoose.org

LaLona's 2nd Day - Mrs. America Pageant - Swimsuit Photo Shoot, Shopping, and Dinner at El Charro

LaLona's 1st Day - Mrs. America Pageant - Love my hotel room! Brought lots of shoes and clothes. Had a wonderful time at the Orientation Dinner.

LaLona Speaks at the National Guard Youth Challenge

LaLona's Fitness Tip #2: Fabulous Abs, Anyone?

LaLona Celebrates the Grand Re-Opening of Toys R Us in Fayetteville, Georgia

LaLona and Big Peach Running Company Do Outreach at Cross Keys High School

LaLona's Fitness Tip #1: Jumpstart Your Workout

LaLona's Nutrition Tip #1: Wake up with Protein!

This was an eventful week!

Toys "R" US Special!

Please help Mrs. Georgia, LaLona Richards, get to the 2010 Mrs. America Pageant

Appearance Update

More media!

Neighborhood Newspapers Article

Day 4

I did it!

Spider Veins?
Varicose Veins?
Venous Stasis Ulcers?