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TheFosterFirmWins.com • 404-559-8325 • December 2025/January 2026
The Bill of Rights and the Promise of Democracy FROM KINGS TO THE PEOPLE
The reason our country was founded was to come out from under the unreasonable oppression of kings. Monarchs ruled by whatever the monarch decided that day, and our early founders wanted more: a life where all people had the freedom to speak, worship, assemble, and be treated fairly by the law. What makes America great is the
and clarify that individuals have rights beyond what’s written in the Constitution.
In law, we must uphold the standards of the Constitution and laws above all else, whether we agree or not. In representing people, our actions are governed by this higher calling to abide by the court’s rules and laws of the land. We must speak the truth under the circumstances as they exist. When dictators or kings govern
quiet promise that whoever you are, your voice matters, and there are limits on the whims of any one leader and the rule of the people. It’s been imperfect, messy, and everything that people are, but we’ve managed to remain a very great country. Bill of Rights Day is on Dec. 15, commemorating the ratification of the first 10 amendments to the U.S. Constitution. In my work as a lawyer, I see how these ideals and foundational freedoms translate into real lives and real justice on a regular basis. But, as we go into a new year, I feel like we have not necessarily taken the Bill of Rights for granted, but we have taken it as a guarantee. We must stop and reflect on these rights. The Bill of Rights wasn’t just words on
countries, people are ruled by their leader’s whims. They could call you a criminal, take your land, or prosecute you for your beliefs. Nowhere is perfect, but most people would agree that America has been a fantastic experiment in democracy. We are free to live the most authentic and best lives we can. There are protective rights against the government’s oppression, which is what makes us so independent and creative. In this country, you can grow, expand, and become something different from when you got up in the morning. You can come to America with dimes in your pocket and become industry leaders. You can
earn a high school education for free, so everyone has a chance to get educated. With that education, dedication, and hard work, you can become whatever you want. We have the ability and opportunity to make our dreams come true, and nobody can keep us from doing that. I think most lawyers would feel the same way as they reflect on the Bill of Rights and what it continues to stand for. As we head into a new year, may we all take a moment to remember the freedoms that make our country what it is and how they live through the people who believe, defend, and live by them.
parchment; it was a safeguard against tyranny. The Constitution is a living, breathing document that has to be interpreted as we move through the world and things change, like new technology. It is a foundation upon which the Founding Fathers built this country. They had a vision and a plan for a great democracy. But after they wrote the Constitution, they said we need to guarantee these additional rights to protect this democracy. They spelled out the first 10 amendments that were not to be “construed to deny or disparage others retained by the people,” per the Ninth Amendment. The amendments include freedom of speech and the press, the right to assemble, freedom of religion, the right to bear arms, protection against unreasonable search or seizure by the government, the right to a speedy and public trial with a jury, and protections against cruel and unusual punishment. They also limit the government’s powers
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FORGET OVERNIGHT CHANGE THIS NEW YEAR
Setting SMART Goals That Work
With the new year approaching, many of us are thinking about the 20 pounds we want to shed, the habits we hope to kick, and the financial stability we want to achieve. New Year’s resolutions and personal commitments to improve our lives are easy to make but much harder to keep without a plan. You don’t need to become an overnight fitness expert or switch to a vegan diet in a day to achieve your dreams for 2026. You just need to be “SMART” about planning your goals. SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound; they are a blueprint to accomplish your resolutions. You must be specific about what you are trying to do. Take one of the most common resolutions: weight loss. Decide how many pounds you want to lose, let’s say 20. If you aim to do this in four months, that’s measurable. Is it achievable? Absolutely. Is it relevant? Yes, it’s something you want. Is it timely? If you’ve come up with a reasonable time frame, like four months, it certainly is. I think 30-day goals are a great way to break down what you’re working on into pieces. Thinking about those 20 pounds in four months means losing 5 pounds every 30 days. Next, think about how you’re going to do that. Are you going to the gym? Changing the way you eat? Cutting out alcohol? There are three solid steps you are going to take to make that resolution happen this year.
Create a plan you can actually abide by. Most
people can’t actually start going to a spin class every day at 5 a.m., and you don’t need to. Maybe you can take
three classes a week at a gym close by and convenient to you. If three is unrealistic with your schedule and life, commit to what you can.
I encourage fitness newbies to find a class that will be fun for them. If you like light routines, go to a BodyPump class. If you love to dance, Zumba is a great option. If you want something mellow, try a yoga or Pilates class. Our community has Stone Mountain Park, and groups of all fitness levels join for hikes there. Our bodies like to move, so your body will enjoy doing something. Be kind to yourself through the process. You won’t walk into any class as an expert, and the teacher doesn’t expect you to. If anyone at the gym is sneering at you, they’re just not nice, and you don’t need to pay attention to them. It doesn’t matter what anyone else thinks. Frankly, no one at the gym is looking because we’re all busy looking at ourselves. It’s okay if you miss a day or even a week, just get back to it when you can. The best exercise is literally the one you will do. You don’t need to be radical. If you have a glass of wine three days a week, cut it down to Saturdays. You don’t have to go from carnivore to plant eater. Just find things you can cook quickly, easily, and healthier than you were. A coach can help you stay on track, whether for business, fitness, or personal goals. A coach is an excellent investment in yourself because they will hold you accountable and help you set those SMART goals. They’re going to encourage you, too. Getting healthy is a wonderful goal to set this year. You can also consider increasing your savings, setting your tax plan, spending more time with friends, committing to less social media, or kicking a bad habit like smoking. No matter what your resolution is this year, breaking it down into manageable steps and setting SMART goals will help you achieve it. Progress, not perfection, counts as you build a healthier, happier life.
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Why Protein Is Your Post-Workout Best Friend POWER UP YOUR MUSCLES
Get your protein in creative ways. Muscle recovery doesn’t have to be
Crushing workout after workout might boost your ego, but your muscles need more than sweat to grow stronger. That’s where protein comes in, aka the ultimate repair kit for your body. After you push through squats, lifts, or a killer cardio session, your muscles form micro-tears. Protein swoops in to help repair and rebuild those fibers, and as a result, you not only reduce soreness but also build new muscle! How much protein do you need? Experts suggest that 20–40 grams of protein after exercise is usually enough to give your muscles the boost they need, but the exact amount varies from person to person. And while the old advice was to chug protein immediately after your workout, research now shows the window is much wider, sometimes up to 24 hours! So, don’t stress if you can’t grab a shake right away. The key is hitting your total daily protein goals. Choose the right protein sources. Not all protein is created equal. Animal-based options like meat, eggs, poultry, and dairy are considered “complete” because they have all nine essential amino acids your body can’t create on its own. Plant- based sources like beans, rice, and quinoa can work, too, but you may need to combine them to get the complete amino acid profile. For example, pairing black beans with brown rice fills that nutritional gap.
boring! Try blending a smoothie with Greek yogurt, berries, spinach, and protein powder for a refreshing post-workout pick-me- up. Chia seed pudding made with almond milk, protein powder, and nuts offers slow-burning energy. And don’t forget savory options: hard-boiled eggs, cottage cheese with veggies, or a hearty salad with grilled chicken or chickpeas. All are excellent ways to satisfy your protein needs. When you fuel smart, you can recover faster, reduce soreness, and keep building strength without missing a beat. Your muscles and your next workout will thank you!
SPOTLIGHT
VEGAN GNOCCHI
INGREDIENTS
• 2 tbsp olive oil • 2 cloves garlic, crushed • 1 medium eggplant, peeled and cubed • 1 tsp dried basil • 1 can diced tomatoes
• 1/2 cup red wine or vegetable broth • 1/4 tsp salt • 1/4 tsp pepper • 2 16-oz packages of vegan gnocchi
• Vegan Parmesan cheese • Fresh parsley, chopped
DIRECTIONS
1. In a medium saucepan, heat olive oil over medium-high heat. 2. Add garlic, eggplant, and dried basil. Stir for 3–5 minutes, until eggplant is soft. 3. Add diced tomatoes, wine or broth, salt, and pepper. Bring to a boil, reduce the heat, cover, and simmer for 15–20 minutes. 4. In a pot, boil salted water and cook gnocchi per the package instructions. 5. Remove gnocchi and add to the cooked sauce. Gently toss until coated. Add pasta water to make it creamier. 6. Sprinkle with vegan Parmesan cheese and parsley before serving.
Arnice’s book on Women’s Health and Fitness is now available on Amazon, where it is already a #1 bestseller!
Inspired by TheEdgyVeg.com
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INSIDE THIS ISSUE Reflecting on the Freedoms We Uphold Every Day page 1 Achieve Your Dreams Without Radical Overhaul page 2 Rebuilding Muscle With the Power of Protein page 3 Vegan Gnocchi page 3 3 Train Trips to Take Today page 4
Tracks and Treasures SCENIC RAIL JOURNEYS WORTH RIDING
A Symphony of Swiss Scenes For many travelers seeking some of the most breathtaking visuals imaginable, all rails lead to the Swiss Alps. The Glacier Express’ 292-bridge/91-tunnel track from Zermatt to St. Moritz gives passengers a personal view of picturesque valleys, mountain streams, and alpine meadows. Often referred to as “the slowest express train in the world,” it travels 24 miles per hour, allowing you to feast your eyes on the scenery through its panoramic windows. Boasting millions of passengers in its decades-long history, the Glacier Express has earned its rightful place as one of the most celebrated names in tourism. An Alaskan Adventure If you’re looking for railway adventures closer to home, consider hitting the tracks in Alaska. Since 1903, the Alaska Railroad has provided travelers an intimate way to explore what later
Flying over beautiful landscapes can be exhilarating, but what if you could experience those beautiful sights in a closer and more personal way? With railway vacations, you can. Whether you’re a seasoned train traveler or curious about cruising on the tracks, here are three travel options you can only experience and appreciate on the rails. A Euphoric European Escape While there are plenty of thrilling sights to behold in America, the glamorous international excursion of the Venice Simplon-Orient-Express is incomparable. From its pristinely preserved 1920s/1930s- era carriages and stunning Art Deco interior to its remarkable gourmet food (including breakfast in bed!) and live entertainment, this world-renowned train will take you through Venice, Paris, Istanbul, and other legendary European destinations.
became our 49th state. Getting a seat will guarantee a breathtaking journey through scenic landscapes, national parks, fjords, snow-capped peaks, and valleys brimming with wildlife. For the ultimate Alaska experience, opt for the Alaska Railroad’s GoldStar Service, which offers glass-dome ceilings for panoramic nature viewing, a full-service dining room, and a one-of-a-kind upper-level platform for additional sightseeing. The next time your wanderlust inspires you to explore new wonders, skip the plane and take a train!
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