mastHEaD cover
publisher
kellyWalgaMoTTE
Page 18
editor
lanaWalgaMoTTE
marketing
March
scotanTHonY
2015
Cover: Ryan Higgins, TruVision. by: lisaBologna
volume6 nUMBER 03
account executive gregFloRIDI
chief designer chrisTIBlIER
contributing writers
lindaCUCCIa mikeMIllS melissaBRElanD larryMcEWEn garyDRagon kristieanDRES travisMannY kristenSMITH
Distribution in: new orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
page 12
page 8
Tid BITS
runnersCoRnER
page 10
page 14
supplementREVIEW
page 22 Postive Weight Loss Approach by travisMannY
chiroTalK
page 12 Beginner Running Tips
page 24 Mardi Gras Detox
page 18 TruVision
page 26 Top Fitness
by kellygUIlloRY
by BachIMagaRY
by lisaBologna
page 20 Gyms Beat Home Workouts
Copyright 2012 by Metro Fitness. no part of this publication can be reproduced without the written, expressed consent of the publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher. For advertising information, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 or e-mail at metrofitness@live.com. letters to the Editor are Welcome – send signed letters to P.o. Box 752, Slidell, la 70459. Please include a phone number for verification (it will not be published). E-mail letters to metrofitness@live.com. The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, Slidell, la 70459
spiritualFITnESS
healthyEaTS
by stephengUISE Metro Fitness is published monthly by Metro Fitness P.o. Box 752, Slidell, la 70459, 985778-6171.
page 14
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InSPIRaTIonalnoTES
kellyWalgaMoTTE publisher
When I first became a Christian I bought myself a Bible. Inside of the front cover I wrote "Let us keep our eyes fixed on Jesus, on whom our faith depends from beginning to end." Hebrews
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12:2 Of all the Bible texts I could have chosen, I chose this one. I wondered why. Over the years I've had several experiences that have shown me why I chose this text. I'd like to share my first experience. One day while I was leaning back and relaxing, I started to see a moving picture play in my mind's eye. I'll never forget the experience. I could see a person walking down a dusty, winding road that was lined with trees. Up ahead of the person I could see light. The person was bent over with what appeared to be bricks piled on their back. Each brick had a negative word printed on it; words like fear, worry, anger, sorrow, jealousy, and hatred. As the person continued slowly trudging towards the light, I could see Jesus standing in the light. When the person looked up and started to focus on Jesus, they began to walk in an upright position and the bricks started to fall off. As they continued to walk towards Jesus, I could see what appeared to be butterflies coming towards the person. On each butterfly were positive words like love, joy, peace, goodness and kindness. My thoughts about this scene have varied over the years. Through this experience it was clear to me that people carry a lot of heavy burdens (bricks). As we walk the road of life, these burdens can be so heavy that they make us feel bent over from the load. But once we look up and see the Light, which I believe is Jesus, and we keep our eyes fixed on Him, our burdens seem to fall off of our backs. In exchange, Jesus sends his Spirit (butterflies) to bring us love, joy and peace.
-Author Unknown
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com March 2015
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Fun Facts
Running Not Bad on Your Knees
• Every square inch of human skin consists of twenty-five feet of blood vessels.
A Stanford University study found that older runners' knees were no less healthy than those of people who don't run. But while pounding the pavement is safer on the joints than contact sports like football, it's not totally harmless. Women are four to six times as likely to be at risk of serious knee injuries from running as men, because they tend to have an imbalance in the strength ratio between their quadriceps and hamstrings, which can increase the risk of ACL injuries. That's why experts recommend doing a total-body strength workout at least twice a week in addition to your regular jogs to build up the muscles that support the knees. You will enhance your running experience and also reduce your chances of getting injured.
• On average, women say 7,000 words per day. Men speak just over 2,000. • A cough releases an explosive charge of air that moves at speeds up to 60mph. A sneeze can exceed speeds of 100mph. • Your body uses 300 muscles to balance itself while standing still. • The eye of a human can distinguish between 500 shades of gray. • The width of your arm span stretched out is equal to the length of your whole body. • The brain only takes up about 2 percent of our total body weight, but uses 20% of our body's energy. • The benefits of exercise are more than just for weight management. • Exercise also combats stress, promotes better sleep and activates the immune system. • Touch stimulates the release of endorphins (the body's natural pain killers). There are approximately 5 million touch receptors in our skin—3,000 in each finger tip. • Research has shown that when people exercise by walking, they walk 30% longer if they walk to music. • Drinking alkaline water before and after a spa treatment, reduces soreness and helps to flush the body of toxins released from the muscles.
Short Workouts Even if you've got just half an hour to spare a day—or a mere 10 minutes—you have enough time to bolster your cardiovascular health. More and more studies are pointing to the power of short workouts—and some even suggest that quickie sessions could be better for you. In research from Arizona State University published last year, people had consistently lower blood pressure readings on average when they split their daily walk into three 10-minute segments rather than tackling one 30-minute stroll. But while this may be enough to keep up your general health, you'll still need to get more active most days of the week if you're trying to drop some pounds. Shoot for at least 250 minutes of moderate to vigorous exercise a week for the ultimate slim-down success.
Red Wine and Weight Loss We’ve all heard the rumor about red wine and its connection to promoting heart health, but can a glass of red wine actually help you lose weight? A recent study coauthored by an Oregon State University researcher says all signs point to yes. The published results found that drinking red grape juice or red wine acted as a catalyst to helping overweight people improve their health by burning fat more efficiently and staving off metabolic disorders in fatty livers. Researchers of the study cited one of the chemicals extracted from Muscadine grapes—the grapes used in some red wines—was shown to slow the growth of existing fat cells in the body and deter the formation of new ones. The chemicals found in the grapes also helped boost the metabolism of fatty acids found in liver cells.
Myth: Searing Meat Seals the Juices Myth: Searing meat seals the juices. In fact, water in seared meat evaporates at either the same rate or higher, in some cases, than non-seared meat. What searing does do is play a role in browning, which can affect the flavor. But, in this case, the browning is caused by caramelization of sugars combined with a chemical reaction with amino acids and the sugars.
8 www.metrofitnessmag.com March 2015
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supplementREVIEW by: mikeMIllS Increase nitric oxide like a Dream With l-arginine! Nitric Oxide, as of late, is a term being used in
allows more oxygen and nutrients to be transport-
not only the Medical field, but also the Health and
ed throughout the body and made readily available
Fitness Industry due to its ability to be a powerful
for skeletal muscle to use. Nitric Oxide can
Vasodilator. Vasodilation refers to the widening of
increase vascularity and lean muscle tone, as well
blood vessels resulting from relaxation of smooth
as create a greater "pump" while working.
muscle cells within the vessel walls, particularly in
L-Arginine is a conditionally essential basic
the large veins, large arteries, and smaller arteri-
amino acid involved primarily in urea metabolism
oles. The process is essentially the opposite of
and excretion, as well as DNA synthesis. L-Arginine
vasoconstriction, which is the narrowing of blood
has been proven to increase nitric oxide levels and
vessels. Doctors regularly prescribe or recommend
blow flow in the human body. However, when
products containing properties that increase Nitric
ingested in large amounts 5,000 milligrams or
Oxide to increase circulation and virility, while low-
more, L-Arginine has to ability to convert into
ering blood pressure. So why would someone trying
Ammonia, a byproduct of intense exercise and
to increaes their fitness level wants to promote
stress. Ammonia is harmful to the liver, and can
vasodilation one may ask? Increased blow flow
inhibit the production of natural occurring hor-
mones in the body. When choosing a Nitric Oxide prod-
Glycine. Recent studies have shown GPLC to dramati-
ingredient labels on pre and post workout supple-
uct, make sure the L-Arginine
cally increase Nitric Oxide pro-
ments and make sure these ingredients are present to
is in Alpha-Ketoglutarate
or
duction, enhance performance,
decrease the odds of ammonia production and
Acid
and accelerate recovery. In
increase the odds of reaching personal physique and
form, which decreases the
addition to an increase in Nitric
fitness goals!
risk of L-Arginine being con-
Oxide, GPLC can help facilitate
verted into Ammonia. Also, L-
the use of fatty acids as an
Citrulline, a natural amino
energy source, resulting in more
acid that supports sports per-
fat
formance, can help rid the
throughout the day.
Alpha-Ketoisocaproic
calories
body of ammonia, which will
being
burned
A combination of L-
promote greater absorption of
Arginine,
L-Citrulline,
and
Nitric Oxide and L-Arginine
GPLC before and after a work-
and speed up muscle recovery
out, will ensure that the mus-
time.
cle group being stressed was Glycine Propionyl-L-Carnitine (GPLC) is a
provided with the vital nutrients and amino acids
combination of the amino acids L-Carnitine and
needed for maximum results. Make sure to read the
Mike Mills is an ACSM Certified Personal Trainer, has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 10+ years experience in the Vitamin and Supplement Industry.
runnersCoRnER Beginner Running Tips When you decide to start running you have got a lot of questions on your mind. How do I start running? What should I wear? Is it okay if I walk occasionally? In this article I will provide you with an overview of a few important beginner running tips. Beginner Running Tip 1 : It is never too late to start running It does not matter how old you are, exercise is good for you. It has been proven in many scientific studies that regular exercise provides you with many benefits such as more energy, less chance of getting heart disease and cancer, better sleeping patterns and this list is far from over! Beginner Running Tip 2 : Start with a run / walk program
I always recommend beginning runners to start with a running program that consists of both running and walking. As a starter you will, initially, not be able to run far. And if you did you would expose yourself to a high risk of running injuries and health problems. You need to really start slowly and build up that stamina and those running muscles. You can make fantastic progress in a short amount of time and the chances that you will actually enjoy the running and keep on doing it are much higher. Beginner Running Tip 3 : Keep a running log A running log you put the basic information about the exercise you have done. So how far did you run, how long did it take, what type of running did you do (e.g. run/walk, easy run, interval), etc. You could also enter additional information like your average heart
dragon’sCoRnER rate during the run, how you felt, what the weather was, etc. You keep a running log for a few good reasons. One of those is that it definitely provides extra motivation when you see your mileage increase week on week. Another one is that it provides a chance to look back later and find out why a certain race did not go as planned, why you got injured etc. A log is a valuable tool for beginning and more experienced runners. Beginner Running Tip 4 : Tangible Goals Start running with a goal in mind. This could be weight-loss related or performance related. For example, set yourself a goal of running 30 minutes non-stop in twelve weeks time. Or losing 5 pounds in 3 months. If you do not have tangible goals or reasons to keep running, it will be hard to keep on going when the going gets tough and the initial enthusiasm starts to fade. Believe me, it happens. Beginner Running Tip 5 : Low Intensity Many runners, beginning and more experienced, make the mistake of running too fast. They run a certain distance and measure their time each and every run. And they need to beat that time every time. This is not necessarily the smartest strategy. For starters, faster running is much more strenuous on your body and therefore you are much more likely to get injured. Another reason is that, strangely enough, slower running will help you get faster much faster than faster running does. OK, read that sentence again and let it sink in. Easy running, the pace at which you are able to hold a conversation, should be the core of your running training. It will help you go longer and further over time, will help build your cardio-vascular system and it will help make you really strong. Once you have build up that strong base, then you can go fast over shorter distances as well. Just imagine if you could run 10 miles easily, then how fast would you be able to do a one-miler? There is nothing as important as easy running. These tips should really help to make sure your running career is off with a flying start. Happy running!
Biceps tendonitis garyDRagon This is the time of year that we start to see an increase in patients with complaints of anterior shoulder pain. Most patients feel as though they have strained their rotator cuff muscles; however, it may not be the rotator cuff muscles at all. Anterior shoulder pain may be a result of biceps tendonitis. Biceps tendonitis is the inflammation to the long head of the biceps tendon as it crosses the anterior shoulder. It is commonly seen in overhead athletes such as: swimmers, baseball players, and tennis players. It is often due to faulty shoulder mechanics as a result of shoulder fatigue. When an athlete repetitively uses their arm overhead, additional forces are placed on the biceps tendon. Without an appropriate
recovery, this additional stress will cause the tendon to breakdown and become inflamed. Biceps tendonitis can linger for a long time if not taken care of appropriately. Physical therapy can help reduce inflammation and restore the normal mechanics of the shoulder. At Action Physical Therapy, we will evaluate your shoulder and identify any abnormal mechanics located not only in the shoulder, but also in the scapula, low back and hips. We will design a total body rehab program to improve your shoulder strength, range of motion, flexibility, and joint mobility. Don’t let your biceps tendonitis keep you from overhead activities. Give us a call and we will get you Back into ACTION.
Gary Dragon, owner of Action Physical Therapy and Sports Medicine, has a Master’s & Doctorate degree in Physical Therapy from the University of St. Augustine. Gary has 13 years of experience specializing in orthopedic and sports related injuries.
healthyEaTS Sheppard’s pie made healthy robHoWEll This is a great meal that really sticks to your ribs without the extra calories and fat. It is very simple to make and can be stored in the fridge and eaten all week long. I use sweet potatoes instead of white potatoes in this recipe but mashed cauliflower can also be a great substitute. You can omit the mushrooms if you don’t eat them but they impart a nice flavor in the meat. This can be a great Paleo meal as well and I use it for my Take 5 meals at Sunrise.
To Make: Brown your meat in a skillet with a tsp of olive oil or butter and then drain and remove. Next add the veggies except the peas, and cook until soft. After that add back the meat add the tomato paste, peas, herbs and chicken broth if too dry. Place this mixture into a casserole dish. Boil or bake sweet potatoes until soft and then add them to a mixing bowl and cream them with coconut milk, sea salt and pepper to taste and a 1-2 tsp of butter. Add this mixture to the top of the meat mixture and place in a 350 degree oven for about 20 minutes or until hot throughout.
Ingredients: Ingredients: 2 lbs lean ground beef or Turkey 4 cloves garlic, minced 1 medium yellow onion, diced small 2 carrots, diced small 1 small package of mushrooms of your choice 1 bag of frozen peas, thawed (~16oz)
1 can tomato paste (~ 6oz) ½ cup chicken broth ½ Red bell pepper diced small 1 Tbsp fresh rosemary, chopped 2 tsp fresh thyme 5 to 6 medium sweet potatoes ½ cup coconut milk 1 Tbsp butter plus more for the pan or olive oil Sea salt and pepper
inspiration aspect! Seeing others working
Encouragement
hard to achieve their goals makes me want to reach my goals even more! But wait; isn’t this supposed to be an article on Spiritual Fitness? Glad you pointed that
by: Dr. larry T. McEwen Senior Pastor, northshorechurch.net
out! When it comes to spiritual fitness we do better when we surround ourselves with others who also have the desire to be spiritually fit! Why? They provide accountability,
I know there are different strokes for different folks
show up! And how about the camaraderie that develops?
when it comes to physical fitness. Some like to go it
And friendship almost always leads to encouragement.
alone, while others like having a training partner or
“You can do this! Don’t quite now!” Then there’s the
camaraderie,
encouragement,
safety, and inspiration! The Bible uses the phrase “one another” to teach the importance of togetherness in spiritual fitness. Here are a few examples: be devoted to one another, honor one another, live in harmony with one another, accept one another, instruct one another, serve one another, bear with one another, be kind to one another, encourage one another, and spur one another on toward love and good deeds! Quite a list, but I’ll end with one more and it’s the reason for all the others! 1 John 4:11 Dear friends, since God so loved us, we also ought to love one another.
working in a group setting. Efforts to stay physically fit
practical aspect of safety. Weightlifters know the impor-
are great, regardless of what route you take, but I want
tance of a spotter. Sometimes a spotter helps a person
to point out some of the benefits that come from work-
training push the limits through excess reps, but always
ing with others. Let’s start with accountability. If others
keeps safety the priority! But when it comes to training
are expecting you to show up, you’re less likely to not
with others, I would be negligent if I didn’t mention the
POSITIVE
Quotes-
“Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill “If you can dream it, then you can achieve it. You will get all you want in life if you help enough other people get what they want.” – Zig Ziglar “The only place where your dream becomes impossible is in your own thinking.” – Robert H Schuller “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas Edison “If you think you can do a thing or think you can’t do a thing, you’re right.” – Henry Ford “If we’re growing, we’re always going to be out of our comfort zone.” – John C Maxwell “You are never too old to set another goal or dream a new dream.” – C.S Lewis “Take chances, make mistakes. That’s how you grow. Pain nourishes your courage. You have to fail in order to practice being brave.” – Mary Tyler Moore “Great minds discuss ideas; average minds discuss events; small minds discuss people.” – Eleanor Roosevelt “The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.” – Mark Caine
by: lisaBologna
R
yan Higgins is a familiar local face on the northshore. growing up in the Slidell area, Ryan and his family operated a screen printing shop, Southern Blues, and enjoyed a successful business together. a few years ago, Ryan became involved in network Marketing and eventually left Southern Blues and became the largest dealer for Swag: t-shirts, baseball caps, etc. Eventually Ryan saw change in the company and went searching for something new and, he discovered a new supplement company that was in the infancy stage.
“When Ryan discovered Truvision, he ordered the introductory package and saw results literally within a few days. He felt immediate change in his overall well being, like enjoying more energy, as well as weight loss within the first week.� Truvision Health is one of the newest companies he kept taking the supplements and to date he has lost Swag success has likewise been outshone by TruVision. on the market with a different approach to weight loss 35 pounds and says he feels amazing. His mother is also Since signing up in July 2014, Ryan has already enjoyed and health: it’s designed to change the blood earnings of great success with his current chemistry of the body, improving overall rank of 5 STaR, the first in the company and health and initiating the weight loss in its syssoon to be 6 STaR. Ryan is very humble tem. The biggest difference in the supplewhile talking about his success with TruVision ments is that it actually helps to support the Health, focusing not so much on his earnings, health of special populations, such as those but instead on the incredible stories of suffering from high blood pressure, diabetes, weight loss and improved health people have etc., instead of being a contradiction. This seen since taking the supplements. of course opens up a whole new opportunity to help everyone enjoys the money side of any busia large part of the population that had preness but when you can help to make people viously been left out. healthier, improve their quality of life, and see Since Ryan has always struggled with his weight loss in people that have always had weight the weight loss supplements are trouble with their weight without negatively what originally sparked his interest in supaffecting their health, Ryan cites these reasons plement companies. according to him, he as the main motivation to this business. has taken every over the counter, mail order, Seeing how this area is in need of improving and prescription weight loss supplement health with our heavy eating and drinking culavailable. Some worked better than others, From left: Curtis Broome, Ryan Higgins and Marina Worre at the Network ture, Ryan looks forward to bringing this some affected his health negatively, but all Marketing Profressional Event in Las Vegas 2014. brand new line of supplements to our local left him looking for a better alternative market, and to see others enjoy the financial eventually. When Ryan discovered TruVision Health, still taking the supplements and is enjoying weight loss, and health success just like he has. he ordered the introductory package and saw results as well as another huge health benefit-she has been literally within a few days. He felt immediate change able to stop taking a few of in his overall well-being, like enjoying more energy, a her medications (and was reduced appetite, fewer cravings and weight loss able to do so by month 3 of within the first week. Curious to see if it would work TruVision). of course the business as well on someone else, Ryan asked his mother to try the supplements. She also saw immediate results side has not been lost on and, most importantly, saw results. Knowing the Ryan. His success as a local weight loss struggle both he and his mother have had business owner at Southern their entire adult lives, and seeing how safe the prod- Blues was eclipsed by his ucts were, Ryan decided to sign up to become a dis- network Marketing Swag tributor. During the time he was building his business, (apparel) success, and his
by: StephengUISE
do it. But when Home workouts are popular for their convenience, which is why so many people workouts , and you start to exercise at the gym, you'll notice these six great benefits over home how it can put you in the best shape of your life!
1. Fewer Distractions Your home is full of distractions – your computer, your TV, your cats and dogs, and the guacamole in the refrigerator (yes, please). Maybe you have the willpower to set aside a chunk of time to exercise, and that’s great, but will you have the willpower to take your workout to the next level when the couch is in the next room? Gyms don’t offer much else to do besides exercise. You’ll be deciding between bicep curls or the lateral pulldown machine, not bicep curls or a bucket of ice cream. Make it easy to make the right decisions by going to the gym.
2. Higher Investment of Time/Money When a person invests in something, they will care about it more. When you pay a membership fee for a gym, not exercising also means you’re wasting money, which is a form of pain that increases your commitment to going. And remember, the difference between six pack abs and a keg belly is commitment. People will still buy gym memberships and never use them, but it isn’t because they like wasting money. Going to the gym also requires an extra time investment to drive there. This seems like a downside compared to a home workout at first, but the boost in motivation (to not waste your trip) more than makes up for the time spent driving. Combined, the higher time and money investment in a gym will help you exercise more frequently and intensely.This has certainly been my experience after doing home workouts for a few years and switching to the gym.
3. Diversity of Equipment
4. Inspiration
You’re not going to hear from me that you can’t have a great workout at home; I’ve done it many times. But gyms offer the diversity of equipment that will enable you to target any muscle group you desire. With just a few dumbbells and a bench, you can do quite a wide variety of exercises at home, but it still falls well short of a fully stocked gym.
At the gym, you’ll see a lot of fit people. If you have the right mindset, this is instant inspiration of what your body can look like with consistent exercise. Even if you’re envious of them, this can fire up your competitive nature to get in better shape. Just don’t try to do everything at once and injure yourself. Consistency brings results, not a single session that leaves you crippled the next morning.
- Arnold Schwarzenegger
5. Group Exercises These days every gym has a plethora of group exercise programs. These are great because they run on a schedule, which removes your need to decide when exactly you will go exercise (a surprisingly big hurdle for many). Second, it can be very encouraging and fun to socialize with others who want to be physically fit. Making exercise fun is a reward your brain will associate with going to the gym, which will decrease your resistance to exercise in the future. And even if you don’t talk to anyone, it will still be fun to share in the challenge of physical exertion with others.
6. Easier To Commit For me, this has been the biggest benefit of going to the gym. All I have to do is decide to drive to the gym, and I don’t worry about the exercise part until I arrive. There’s no confusion about what you’re there to do. But when you exercise at home, you can start or stop at any time; this is convenient, but it makes it more difficult to commit to exercising and exercise can mesh too much with your home activities. Back when I did home workouts, I’d cut several workouts short just because it was very easy to do so; when I go to the gym, I always get a solid workout.
The Positive Weight Loss Approach
by: travisMannY
O
nce you have made up your mind to lose weight, you should make that commitment and go into it with a positive attitude. We all know that losing weight can be quite a challenge. In fact, for some, it can be downright tough. It takes time, practice and support to change lifetime habits. But it’s a process you must learn in order to succeed. You and you alone are the one who has the power to lose unwanted pounds. Think like a winner, and not a loser – - remember that emotions are like muscles and the ones you use most grow the strongest. If you always look at the negative side of things, you’ll become a downbeat, pessimistic person. Even slightly negative thoughts have a greater impact on you and last longer than powerful positive thoughts. negative thinking doesn’t do you any good, it just holds you back from accomplishing the things you want to do. When a negative thought creeps into your mind, replace it reminding yourself that you’re somebody, you have self-worth and you possess unique strengths and talents.Contemplate what lies ahead of you. losing weight is not just about diets. It’s about a whole new you and the possibility of creating a new life for yourself. Investigate the weight loss programs that
appeal to you and that you feel will teach you the behavioral skills you need to stick with throughout the weightloss process. First you should look for support among family and friends. It can be an enormous help to discuss obstacles and share skills and tactics with others on the same path. You might look for this support from others you know who are in weight loss programs and you can seek guidance from someone you know who has lost weight and kept it off. There are success stories across the country today. on television and in newspapers, magazines and tabloids about people who have miraculously lost untold pounds and kept it off. In all instances they say their mental attitude as well as their outlook on life has totally changed. Diets and weight loss programs are more flexible now than they once were and there are many prepared foods already portioned out. They are made attractive and can be prepared in a matter of minutes. low-fat and low-calorie foods are on shelves everywhere. You will probably need to learn new, wiser eating
22 www.metrofitnessmag.com March 2015
skills. You will want a weight loss regimen that gives you some control, rather than imposing one rigid system. look for one that offers a variety of different eating plans, so you can choose the one that’s best for you. Keep in mind, too, that your weight loss program will most likely include some physical exercises. look at the exercising aspect of your program as fun and recreation and not as a form of grueling and sweaty work. The fact is that physical fitness is linked inseparable to all personal effectiveness in every field. anyone willing to take the few simple steps that lie between them and fitness will shortly begin to feel better, and the improvement will reflect itself in every facet of their existence Doctors now say that walking is one of the best exercises. It helps the total circulation of blood throughout the body, and thus has a direct effect on your overall feeling of health.There are things such as aerobics, jogging, swimming and many other exercises which will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and weight loss program.
“Remember that emotions are like muscles and the ones you use most grow the strongest.”
I’ve been overweight pretty much my whole life. Weight-loss diets didn’t work for me; I wasn’t satisfied eating so little. Gyms bored me. I couldn’t stay on track long enough for it to make a difference. Three years ago, when my youngest child was almost two and I was at my highest non-pregnant weight, I was convinced to try a crossfit class by a couple friends of mine. I found what I had been missing in the regular gym. The community and encouragement I found with the coaches and other members are unlike anything I’ve experienced. Without that support, I wouldn’t have made it this far. I can’t wait to get to crossfit on my workout days. Every class is new. There is always a new challenge. I can see my progress, not only in the mirror and on the scale but in what I am able to do. I still can't do pull ups or muscle ups or handstand pushups, but I can run and jump and lift heavy. I understand that it's not just crossfit. I know I can't exercise my way out of a bad diet. But crossfit and the community I've found there have helped me keep the motivation it's taken for me to lose 65 pounds. At 37 and after having three children, I am in the best shape of my life.
- Alanna Esler
It's time to come off that sugar
high. Enough party food and alcohol. Let's return to sanity and health one meal and one work out at a time.
DETOX, REALLY? Many people turn to drastic cleanses and fasts to "reset" their system. There are no medical facts to prove that this actually happens. Most detox diets only allow some foods, like fruits and vegetables. These diets are typically short in duration. by: kellygUIlloRY
POSITIVE NOTES: You may lose weight. However you will probably gain it right back. Strict detox diets require will power. Some people like that type of structure.
NEGATIVE NOTES: You will be hungry and may feel weak. Potential side effects include low energy, low blood sugar, muscle aches, fatigue, dizziness and nausea. People with certain medical conditions should not do intense detox diets. always check with your doctor before starting a diet or exercise program.
ALTERNATIVE: Focus on "clean" eating. Fresh fruits, vegetables, lean protein, nuts and seeds. Eat REal FooD. If it is processed, don't eat it! You are more likely to get the results you want - results that laST if you follow a healthy, balanced diet and make exercise part of your lifestyle.
SAMPLE DIET:
Who am I? I am a Personal Trainer, an Olympic Lifting Coach and a CrossFit Coach with more than 25 years of experience in the fitness industry. My original education is in Sports Medicine. However, I believe in keeping my education current and have multiple certifications in fitness and nutrition. QUESTIONS? EMAIL ME AT: FITHAPPENS_211@HOTMAIL.COM
BREaKFaST
SnaCK
1-2 omega 3 eggs, 1/2 c. raw spinach, tomato;1 serving of fruit; 24oz baked turkey; 1/4 avocado; 812 ounces of water.
10 raw almonds; 1/2 medium apple, 8-12 ounces of water
SnaCK 10 raw almonds; 1/2 medium apple, 8-12 ounces of water
lUnCH 2 cups of raw (or barely steamed) vegetables (broccoli, brussel sprouts, cauliflower, green beans, yellow/green squash...); 4-6 ounces of protein (chicken, fish...); 10 walnut halves; 8-12 ounces of water
24 www.metrofitnessmag.com March 2015
DInnER HUgE salad made with 2 hand fulls of Baby Spinach; raw cucumber, bell pepper, tomatoes, radishes, walnuts, olive oil and vinegar for dressing. 46 ounces of protein, 8-12 ounces of water
BEDTIME SnaCK 2 tablespoons of almond butter
SIDE noTE: You should consume at least 1 gallon of water each day. This sample plan is not intend-
ed to be weight loss diet. Its focus is on giving your body an internal scrubbing. Fresh fruits and raw vegetables have that effect. Including a variety of carbohydrates, proteins and fats should help you have more energy and brain power than a rigid diet that only allows one type of food. Try this for a week. You should feel better than when you were eating all of the Mardi gras party foods! after a week you can transition into a weight loss diet, a muscle building diet or simply maintenance. The above diet is simply a healthy guideline. If you would like a personalized diet plan, it is a good idea to contact a nutritionist.
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