Metro Fitness Aug 2017

UNLEASH YOUR INNER CAVEMAN

Page 20

A u g 2 017

Undo Generations Worth of Damage Caused By Sitting On Our Backsides

Page 12

Burpees

Your one stop shop for the Ultimate Workout Page 24

Maximizing Fitness How to promote

anti-aging Traits to turn back time

t h g i e W e s LWo…C F ? oods t r o f m o ith als.com e M e s r u HealthyCo

THIS ISSUE’S COVER FEATURE Pg 14

mastHEAD

mastHEAD publisher

KellyWALGAMOTTE

Contents UNLEASH YOUR INNER CAVEMAN

editor publisher

Aug2017 ISSUE: 105

cover on the cover

Page 20

A u g 2 017

Undo Generations Worth of Damage Caused By Sitting On Our Backsides

LanaWALGAMOTTE kellyWALGAMOTTE

Page 12

marketing

Burpees

Your one stop shop for the Ultimate Workout

editor

ScotANTHONY

lanaWALGAMOTTE

Page 24

account executive

Maximizing Fitness How to promote

AvaZerbenick

anti-aging Traits to turn back time

marketing designer

October

scotANTHONY KellyWALGAMOTTE

t LWo…sCe WF ei?gh oods omfort ith ls.com ea M se HealthyCour

2015

photographed by Bach Imagery, LLC Cover: Trainer’s Choice READ MORE ON > PAGE 14 by Joy E. Rancatore

by Liz Maddox

volume6 NUMBER 10

contributing writers

MaryBOUNDS account executive GaryDRAGON

Lindsey Billips lost 63LBS Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi

gregFLORIDI BeckyROLLAND MarisLEE TravisMANNEY DrLarryT McEWEN chief designer Mike MILLS chrisTIBLIER FredZOLLER JoyRancatore

t L ose WF ei?gh

Course Meals!!!

in 4 Months with Skinny

Page 14

oods

With…Comfo eMeals.com HealthyCours rt

THIS ISSUE’S COVER FEATURE Pg 14

page 10

page 6

contributing writers

Tid BITS

runnersCORNER

page 8

page 12

supplementREVIEW

mikeMILLS Metro Fitness is published melissaBRELAND monthly by Metro Fitness P.O. Box 752 larryMcEWEN Slidell, LA 70459 garyDRAGON 985-778-6171 kristieANDRES Copyright 2015 by Metro Fitness. travisMANNY No part of this publication can be reproduced without the written, expressed consent of the kristenSMITH 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 Metro Fitness is published monthly by Metro Fitness business department at: 985-778-6171 Fitness P.O. Box 752, Slidell, LA 70459, 985Fax at: 985-201-8165, 778-6171. or e-mail at: metrofitness@live.com.

Copyright 2015 by Metro Fitness.

No part of Letters to the Editor are welcome this publication can be reproduced without Send signed letters to: P.O. Box 752 the written, expressed consent of the pubLA 70459 lisher. Slidell, Reproduction of editorial content or graphics in any manner or in any medium is E-mail Opinions of staff & contributing letters to: metrofitness@live.com. prohibited. writers do not necessarily reflect the opinPlease include a phone number for ions of the publisher.

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page 20 Pets & Your Medicine Cabinet

by Dr. lizaLEDET, DVM

spiritualFITNESS

page 22 Running Fundamentals

page 12 Chiro Talk

by aaronPOTTS

by Dr. kristinSMITH

page 28 The Bitter Truth About Fructose

page 17 Eggs What’s the Difference

Health Fitness by krisGUNNARS

STRENGTH | CARDO

MIND | BODY

12 Burpees The Ultimate Work 8 Is Functional Exercise OK out Page page 18 9 Fitness Myths for Exposed Kids?

16 Depression, Is Exercise a by travisMANNY 9 Resolving Heel Pain Cure?

18 Can the Pill Actually Cas24 Maximizing Fitness trate Women?

Motivation Nutrition by krisGUNNARS

FOOD | SUPPLEMENTS 6 9 10 13

With All Your Heart

Vitamin-B Please page 13 Wrap Asian Style Lettuce healthyEATS Natural Supplements Carbs, Brains, College and a Budget

INSPIRATIONALNOTES

ADVICE | SOLUTIONS

7 Weaknesses into Strengths page 20 The Core:15 Unleash Your RACES areaCaveman Inner 22 Why Fad Diets Don’t Work

kellyWALGAMOTTE kellyWALGAMOTTE

The heart is the connecting point, the has achieved the highest level of efficiency publisher meeting place between any two persons. in history, but how much have we grown The kind of deep soul intimacy we crave in love?"

(985) 778-6171 We've done the same to our relawith God and with others can be experiLike Metro Fitness metrofitness@live.com Inspiration is a profound feeling that precedes change. It’s like a window through enced only from the heart. I know a man tionship with God. Christians have spent Magazine on: which wehis may be abletoto see the couldwhole have. lives It can give us the abilityofto mastering all sorts who took daughter dinner; shelife waswetheir principles, done carriedsince on the surprised, For years she had with recognize delighted. that changing our life begins changing thetheir wayduty, we think, our What more can be said, what greater case could be made been hoping he would pursue her. When programs of their church . . . and never than this: to find God, you must look with all your heart. To thoughts create our actions, and our actions create the life we could have. they had been seated, he pulled out his known God intimately, heart to heart. The remain present to God, you must remain present to your heart.

For Timer some,and inspiration experiencing connection oceans, rivers, and forests. Immersing ourselves within our environpoint is anot an efficienttolifenature—the of activity—the Day began tocomes reviewfrom the goals To hear his voice, you must listen with your heart. To love him, point intimacy with God. willitfind he hadcan setbe fora her that year. wanted ment powerful and "Ijoyful feeling we islong to sustain.

For "You others, may come from love the belief if heart. we can succeed our you must with allthat your You cannotatbechanging the person to burst into tears and run out of the me," God says, "when you seek me with all God meant you to be, and you cannot live the life he meant you habits, we can achieve our dreams—whether they are about feeling better, having more energy to do things with our loved ones, or even just restaurant," she said. We don't want to your heart" (Jer. 29:13). As Oswald Chamto live, unless you live from the heart. Sourced from: Ransomed performing in we sports, at school. bers said, "So that is what faith is—God be someone'sbetter project; wantwork to beorthe Heart Ministries by the desire Gerald May laments, Once of youtheir areheart. inspired to change, the keyperceived to success is inheart." taking small steps each day. And when you find yourself reaching your first goal, you "By worshiping efficiency, the human race

publisher

may want to slow down for a moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving a

Read us online:

goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown

"Your mind is the most powerful thing this world has ever seen" God Bless, Aug 2017 Kelly Walgamotte (985) 778-6171 • metrofitness@live.com

www.metrofitnessmag.com

Read us online at: www.metrofitnessmag.com

Vitamin-B, Please Ever feel like you won’t be able to make it through the afternoon, let alone your evening workout? Millions of Americans feel the same way so we put together a list of 5 foods that improve energy throughout the day. Morning, mid-day, noon or night these foods filled with energy giving vitamins help turn food into fuel within every cell, for natural and long-lasting energy.

The human body needs 13 different vitamins to survive and thrive, and the B-group vitamins account for eight of those 13 vitamins. B vitamins are essential to life and wellness, especially when it comes to nervous, brain, and cardiovascular system function. They are vital for energy production and healthy red blood cell formation and function.

B vitamins don’t directly give you energy, but instead, they help your body use protein, fats, and carbohydrates efficiently as fuel, which occurs during digestion and absorption. Though they’re naturally found in food, because they’re water-soluble, most B vitamins are excreted more quickly from the body than vitamins that are fat-soluble (Vitamins A, D, E, and K) are. The only exceptions to this rule are Vitamin B-12 and folate, which are stored in the liver.

Need

B vitamins are also easily destroyed during the cooking process, or when combined with alcohol, which denatures their structure. Highly-processed foods are also lower in natural B vitamins because of the intense production methods, which deplete the natural stores found in the foods directly.

This is one reason B vitamins are often added back into foods (such as in fortified cereals) to make products more nutritious for consumers, or to market them as healthy choices.

A poor diet will quickly lead to a B vitamin deficiency unless a supplement is taken, therefore eating a nutritious, well-balanced diet is the easiest and most healthy way to obtain enough of this critical group of nutrients. The only exception is Vitamin B-12, in which sup-

an energy boost?

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these

5

plement is recommended to everyone.

Since it is obtained from a bacteria in the soil, Vitamin B12 is often depleted due to the conditions of our soil today which is the result of our intense agricultural system.

A B vitamin deficiency can include many serious health issues such as anemia, fatigue, depression, constipation, poor digestion, heart problems, confusion, poor memory and concentration, poor skin, hair and nails, irregular heartbeat, moodiness, lack of appetite, and anxiety.

Though many vegan foods provide the body with B vitamins, some sources are better than others. Here are the top five group of foods that are bursting with the B’s to keep you healthy!

B-Vitamins & Energy B vitamins are a group of water-soluble vitamins that are involved in cellular metabolism. Metabolic rate directly affects the rate at which our bodies burn calories. Also referred to as vitamin B, the b complex referred to Vitamin B1, B2, B3, B5, B6, B7, B9, and B12. B vitamins promote the conversion of food into energy on a cellular level.

So basically, by upping your intake of b-vitamin rich foods may help you maintain higher energy levels all day.

foods for all-day energy.

Whole Grains:

Nuts and Seeds:

Eggs:

Fish:

Bananas:

Grains like Quinoa, and other whole grains contain B vitamins including folate, thiamin, riboflavin and vitamin b6. Whole grains also commonly contain important minerals like phosphorus, manganese, zinc and potassium.

Oatmeal and other whole grains also provide essential amino acids, protein and dietary fiber making steel cut oats and other whole grains great for a hot breakfast packed with essential nutrients.

Peanuts, cashews, hazelnuts are all a good source of vitamin B6, making a handful of seeds, trail mix or hemp seeds as a topper to a side salad at lunch a great mid-day energy booster. Did you know that hemp seeds also contain B vitamins including vitamin B1, B3, B6, B12, along with vitamin C, D, and E. And that’s not all, most nuts and seeds also contain essential minerals like magnesium, potassium, calcium, and iron.

Not only are they nature’s perfect protein, they also provide vitamins, A, E, and K along with most of the B vitamins including B12, B2, B1, B6, biotin, choline, folic acid, pantothenic acid, and niacin. Great for an early morning meal for the most complete combination of essential amino acids and a shot of important nutrients. Also makes an easy snack at work hard boiled or as a salad topping.

Well known for the omega 3 essential fatty acid content this high protein food is also rich in vitamin B12. Try Mackerel, Herring, Salmon, Tuna, Cod, Trout and Sardines for a dose of this important B vitamins including vitamin B6. Great for brunch, or an early day-time snack due to the rich omega fat content which has been shown to help improve mental functions and cognitive ability.

A ready-to-eat source of dietary fiber, potassium, antioxidants including lutein, and carotene along with water-soluble energy boosting vitamins including vitamin B9, B6, B3, and B1.

6 ∙

∙ Aug 2017

So there you have it. A few quick tip on what to eat to avoid those mid afternoon energy crashes. One more tip to take home: It's important to take a vitamin supplement so before you run out to buy one consult your doctor and have him suggest what is best for you.

by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net

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motivate what we do; and reasons and motivations Senior Pastor, Northshorechurch.net

do, it stands to reason Intensity or consistency? When it comes to in their walk with God. Those who chase you will do what you do your“Come workout, which the most theand illusive spiritual mountaintop will find to me, allis you who importare weary with much greater pase T here's at least one thing physical, mental, emoant?

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I couldof quote 1:9-11…"We ask God to fill Christ have come truecontinually for me today. vated to achieve great t's ourhow fitness goals, our break life words much this sion are the ones who (Matthew 11:28-30 NIV) against my face, it is your souls.

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Turn Weaknesses dragon’sCORNER goals, it Into is so beneficial to examine the reasons that Strengths

dragon’sCORNER JOINT HEALTH N pple OINT HEALTH

The only REAL weakness is the one you allow to stay that way.

A 10-year-old boy decided to study judo despite the fact that he had lost his left arm in a devastating car accident.

The boy began lessons with an old Japanese judo master. The boy was doing well, so he couldn’t understand why, after three months of training the master had taught him only one move. “Sensei,” the boy finally said, “Shouldn’t I be learning more moves?”

“This is the only move you know, but this is the only move you’ll ever need to know,” the sensei replied.

Not quite understanding, but believing in his teacher, the boy kept training. Several months later, the sensei took the boy to his first tournament. Surprising himself, the boy easily won his first two matches.

The third match proved to be more difficult, but after some time, his opponent became impatient and charged; the boy deftly used his one move to win the match. Still amazed by his success, the boy was now in the finals.

This time, his opponent was bigger, stronger, and more experienced. For a while, the boy appeared to be overmatched. Concerned that the boy might get hurt, the referee called a time-out. He was about to stop the match when the sensei intervened. “No,” the sensei insisted, “Let him

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continue.” Soon after the match resumed, his opponent made a critical mistake: he dropped his guard. Instantly, the boy used his move to pin him. The boy had won the match and the tournament.

He was the champion. On the way home, the boy and sensei reviewed every move in each and every match. Then the boy summoned the courage to ask what was really on his mind.

“Sensei, how did I win the tournament with only one move?”

“You won for two reasons,” the sensei answered. “First, you’ve almost mastered one of the most difficult throws in all of judo. And second, the only known defense for that move is for your opponent to grab your left arm.”

The boy’s biggest weakness had become his biggest strength.

Sometimes we feel that we have certain weaknesses and we to blame someting for it but we never know that our weaknesses can become our strengths one day.

Each of us is special and important, so never think you have any weakness, never think of pride or pain, just live your life to its fullest and extract the best out of it!”

kidsCORNER

by: kimHOGAN

Is Functional Exercise OK for Kids?

If you've spent time in a gym or fitness studio lately, you may have noticed a shift away from exercise machines and toward the use of kettle bells, dumbbells, medicine balls and exercises using one's own body weight. This current trend in the fitness industry is called functional exercise.

a precursor to resistance training in adulthood and helps them to develop overall body strength while creating awareness for exercise and its many benefits.

Functional training involves exercises that simulate real-life body movements by working muscles together rather than in isolation (which can result in muscle imbalances and injury). Strength, endurance, balance, coordination, and flexibility are all improved through functional exercise, which can make everyday activities easier and reduce the risk of injury. Functional exercise for children serves as

In addition to being active for at least 60 minutes most days of the week, it's recommended that twice a week kids perform six to eight exercises that work all major muscle groups. While adults often engage in functional training in a structured environment, exercise for kids needs to be fun and playful. Following kid-friendly activities and categorizes them by their benefit.

How Does Functional Exercise Apply to Kids?

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dragon’sCORNER Resolving Heel Pain

JOINT HEALTH by: dr kristinSMITH garyDRAGON

Agility

Red light-green light Musical chairs Freeze tag

Coordination

Red Rover Jump rope/double Dutch Hopscotch

Endurance Tag Hide and seek

Strength

Tug-of-war Climbing the monkey bars Climbing a rock wall

The Role of Parents, Teachers, and Caretakers Parents, teachers and other caretakers should provide opportunities and encourage kids to spend time each day playing functional yet fun activities. The first thing parents can do is be physically active themselves. Setting a good example for your child has a tremendous effect on their interest in exercise. Planning an activity hour twice a week where parents and their kids play a sport together or engage in one of the functional exercises mentioned above. Teachers and other caretakers can encourage children to play games during recess and free time. Spending a few minutes getting the activity organized and started is all it takes and can make a big difference in whether kids robHOWELL participate or not. Grandparents and sitters should also set aside play time when watching the kids. Joining in is a great way to spend quality time with them, and an opportunity to show how fun being active can be.

by: Dr. Larry T. M Senior Pastor, N

The feet bear the weight of the body upon jogging or spor ts activities and it typically disapthem, but the heel of the foot receives little at- pears within a day or so with rest. Heel pain that tention unless it begins to hur t. Pain can originate interferes with standing, walking, or lasts a week or on the bottom of the foot (plantar fasciitis) or the more can be helped with physical therapy.

There's atPhysical least one thing mental, emotherapy canphysical, prepare your feet for rigor- motivate back of the heel in the Achilles tendon. InflammaDr. Kristin usage and relieve effects overuse. the Phys- are so im tional,as-andous spiritual fitness allthe have in of common: tion, swelling and pain are common symptoms Smith ical therapy can help in multiple areas including: sociated with the heel. need for a well-timed getaway, a break, a change in about it, i LifeCare Family Wellness & Pain in the heel and bottom of the foot may • Foot or heel supports Chiropractic scenery, a vacation!

As I • Gait problems be caused (985) 774-9303 by micro-tears in the ligament that are • Reduce pain, responsible for suppor ting the arch. Anysittype of beach listen- inflammation and swelling on the heel pain may develop over time or it can appear • Mechanical dysfunction “Come to me, all you who ar ing to the roar of the suddenly, representing an acute injury. If left un- • Flexibility burdened, and I will give you rest. T waves Strength the and endurance treated, heel and Achilles tendon pain can worsenand• feeling upon you and reduce learn the from me, for physical therapists can help and transition into a chronic condition. sea breeze Our blowing in heart,exerand you will with humble specific stretches, AnConnection injury to any part of the heel can be ex- risk of heel injuries and Fitness against mycises face, it is and warm-ups that will prepare your foot for is easy a treme ly painful.

Individuals may have difficulty your souls.

For my yoke 4426 Trenton St, Metairie, LA 70006 ACTION. We can help you choose the right shoes very clear to me just flexing their foot up or down, standing on their (504) 885-7855 is light.” for specific activities. Our physical therapists can toes, or even walking. Plantar fasciitis is how the most fitnessconnection.net much this break common cause of heel pain resulting from running examine your gait while walking, jogging and run- (Matthew was needed!

Why? Time to determine if retraining or realignment is and jogging, obesity, and excessive standing.

Pain ning necessary.

Don’t let your heel pain keep you from may be present when people take theiroff firstorfew time away does being active.

Give us a call at Action Physical Thersteps in the morning or after sitting down for an helpful things. It helps us to rest.

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Asian Style goals, it is so beneficial to examine the reasons that Lettuce Wraps dragon’sCORNER

• 12-15 leaves of Boston bib lettuce • 1 lb lean ground turkey • 1 tsp olive oil • 1 med yellow garyDRAGON onion finely chopped • 2 cloves garlic minced • ½ red bell pepper finely chopped • 1 bunch green onions chopped • 1 8oz can water chestnuts drained This is a dish I really enjoy making and eating! It is a great party dish or great for • 2 tsp soy sauce the family. Most people are familiar with these; they are served at a lot of popular • ¼ cup Hosin sauce Asian restaurants. The problem is the ones in the restaurants are high in fat and • 1 tsp Szechuan seacan be a little expensive. This is a simple recipe that can be cooked and served soning in less than about 30 minutes and tasted great! You can change the flavors of this dish with the optional ingredients I have listed.

• 1 ½ tsp toasted sesame oil To Make: • 1 tbsp rice wine vinegar Add olive oil to a large sauté pan or wok, then add the onion and bell pepper • 1 tsp Sriracha sauce and cook for 1 minute and then add garlic and cook for about 1 more minute. (optional- Makes it spicy) Next add the turkey and cook until done. Then add the rest of the ingredients • 1 tbsp toasted peanuts except the lettuce and cook for about 2 minutes. Then let stand for about 5 (optional) minutes and serve!

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supplementREVIEW by: mikeMILLS Natural Supplements: Rejuvenate Skin, Hair & Nails Have Your Cake, and Eat it too! also happens to the immost Theage, holidays have arrived andbreak with down them all can be consumed on abe dailyone basisofto help As we our bodies start to hair, skin and nail appearance, support of and collagen. dangerous.

Aspartame is used in thousands the lose sugar the filledability desertsto andproduce treats that are loaded prove proper joint function, promote wound healCollagen makes up 30% of the human.

It is conwith empty calories and leaves the feeling of being products as a substitute to sugar, though the “glue” that holds our tendons, ligaments, ing, and aid in weight loss. When choosing a bloated. This year satisfy sugar cravings without sumers would actually be better off eating smaller skeletal muscles, hair, skin, nails, bones, and liquid collagen protein, make sure that it conthe excess of caloriesAround by usingthe all age natural, sugar tains amounts of regular sugar.protein Aspartame has been hydrolyzed collagen for proper blood cells together. of thira blendcauses of essential and non-esty,free the body beginswhen to break downtasty and loses sweeteners preparing holiday absorption, linked to possible for cancer, short term amino is carbohydrate sugabout one percent of collagen per year.

This sential snacks!

With so many sugar substitutes available memory loss,acids, gastric problems, and and neurological results in sagging skin, wrinkles, and thinner ar-free, and is sweetened with the all-natural these days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold hair. Our joints become stiffer and less flex- sweetener Stevia, which has zero impact on one.our Many so discolor, the brand names Splenda . Though marketcalled “natural” glycemic index, making it 100% diabetic ible, nails becomesweeteners brittle andcan theunder ed as a “No calorie sweetener,” Splenda products actually do easily. the body more harm than break more It is imperative to good offsetand safe. which is bulking vitaminagents B7, iscontain another im-the this process by adding your daily that also include 12.4% give diabetics a false collagen sense oftosecurity when Biotin, portant nutrient for strengthening hair, skin, diet. choosing a desert or beverage during the holidays. calories of the same volume of sugar. Although the There are natural supplements available and nails. The signs and symptoms of biotin (NutraSweet) is one of the most “nutritional facts” label on Splenda’s retail packwhichAspartame contain liquid collagen protein that deficiency include hair loss that includes loss used artificial sweeteners in the world today. It

aging states that a single serving contains zero

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Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay. Stevia contains glycosides which are compounds within the leaves that give them their sweet taste. Glycosides are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80, sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does!

Stevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage.

Stevia is also excellent for both cooking and baking.

When preparing holiday dishes limit the amount of sugar being used and substitute with Xylitol and Stevia instead. Xylitol and Stevia can both be found in local health food and vitamin stores. Make sure to

of eyelashes and eyebrows in severely deficient subjects. Some shampoos are available that contain biotin, but it is doubtful whether they have any useful effect, as biotin is not absorbed well through the skin. Consuming 1,500-5,000 mcg of biotin a day in capsule form is recommended for maintaining hair, skin, and nail health. Silica and gelatin are also key ingredients in most hair, skin, and nail formulas. Silica strengthens the hair, and a person is less likely to suffer from split ends and dull looking hair.

When taking silica, an individual will not have to spend a fortune on hair care products, as the hair will be healthier, stronger, and thicker. Gelatin is an essential building block for healthy hair, nails, skin, and cartilage. Gelatin supplements are usually made from the collagen of animals.

However, some gelatin supplements are also made from seaweed, a great alternative for veg-

etarians wanting to gain the benefits of gelatin without the ani- mal byproducts.

When choosing a hair, skin, and nail supplement, make sure the product is 100% all natural and not synthetic. Cheaper brands often use synthetic products in their formulas and the human body can only process a certain amount of synthetic products in a 24 hour period. Depending on how many synthetic products a person has consumed can determine if the hair, skin, and nails are fully benefiting from the supplement.

100% all natural hair, skin, and nail formulas are available in health food and vitamin stores.

They contain these key nutrients, in addition to a blend of vitamins and minerals to ensure proper absorption. These formulas are safe for both men and women and have no adverse side effects. Millions of Americans suffer from vitamin and mineral deficiencies due to poor eating

read nutrition labels carefully to avoid ingesting

habits, supplementing with one of these natural harmful chemicals like Sucralose and Apsartame, and formulas can aid in preventing unhealthy hair, remember portion control is vital during the holidays. skin, and nails.

With careful planning and preparation, one can truly have their cake and eat it too!

Mike Mills is an ACSM Certified Mike Personal Trainer,Mills has a B.S. in

Health and Exercise Science Mike Mills is an ACSM from the University of Mississippi (Ole Miss), and 10+ Certified Personal years experience in the Vitamin and Supplement Trainer anIndustry.

OwnerOperator at Prestige Fitness Club, has a B.S. in Health and Exercise Science from the University of Mississippi, and 17+ years experience in the Vitamin and Supplement industry.

T h e U l t i m a t e Wo r k o u t by:travisMANNY

If you find yourself lost and confused with your strength and conditioning work, I have one exercise that will crank up the intensity, and won't cost you a dollar.

Let's forget about all the "ancient" breathing systems and latest fitness devices. A few minutes of burpee conditioning will quickly convince you that your own natural body weight provides plenty of resistance for an awesome total body workout that blasts your stamina and fat loss through the roof.

A lot of exercises can be considered full-body exercises. For example, one could argue pushups are a full-body

Here are some variations:

Burpee + Pushup - You can add a pushup to every burpee if you want to make it a little harder. When you go into the pushup position, just do a pushup before you hop back on your feet.

Burpee + Pull-up - Another more challenging variation is standing under a pull-up bar and doing a pull-up at the end of each burpee.

Burpee + Pushup + Pull-up - Lastly, if you really want to be a He-Man, you can combine all three.

For all you SUPER STUDS out there, try using a weighted vest while doing Burpee + Pushup + Pull-up.

12 ∙

∙ Aug2017 "Never let Fear or Failure control your decision making"

exercise because even though they mostly work your chest and arms, they also challenge your core, back, and legs to a degree. Burpees, however, are inarguably a total, full-body exercise. Burpees work your legs, arms, chest, shoulders, and back equally while your core stabilizes you throughout each repetition. If that wasn't enough, they also test your cardiovascular strength like no other exercise because you're using all of the largest muscle groups in your body in one fluid motion. In other words, they get your heart pumping fast, quickly. This also means you'll burn a ton of fat doing them.

A traditional burpee is done by squatting down, kicking your legs back and getting into a pushup position, hopping back on your feet, and then jumping as high as you can. If that isn't hard enough, you can actually make the exercise more challenging -- or less -- if you prefer.

If you really want to test your strength and endurance, try doing 100 burpees for time. Just remember, these aren't jumping jacks. Don't be surprised if this takes you 30 minutes or longer. However, if you're in pretty good shape, it will probably take you about 15 minutes... it will just be the worst 15 minutes of your life.

“You should alw ays consult w ith your v eterinarian before giv ing your pet any m edications w hat w ere not prescribed for that specific pet. If you find your p et ill after hours, there are 24 hour em ergency clinics in all m etro areas and only a phone call aw ay no m atter w here you liv e.”

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Saturday, Aug 13th Saturday, Sept 23rd Saturday, Sept 9th NOTC Anniversary Race good. If your pet has been ill with persistent them.

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Saturday, Sept 16th Saturday, Sept 30th Saturday, Aug 19th pet discomfort and save money.

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Carbohydrate

Loading for Peak

Changes in Latitudes, Changes in Attitudes, Nothing Digests Quite the Same by marisLEE

Performance

As we become wiser and more refined, some people call it aging, we are able to by marisLEE gather and disseminate information. We are able to put this information to good use, therefore broadening our footprint on life. Simply PART II put, we have more latitude and think on a broader scale. Latitude is all about width.

Sorry for the suspense by making my last article at As more our brains become wiser, our ofdigesleast than one part. The logistics time and tive develop a different spacesystem and TMIseems made itto more reasonable to break up attitude.

Our system just beor segment suchdigestive a very important and involved comes and dumber…er! attitude process!dumb Remember our goal is toIts' perform better. isNow sluggish stagnant; some back toor thedownright text! people call it aging, and has totally forgot Last time left off by setting parameters for carbohywhat it Ihas learned in baseline the past.

Thursday load drate loading goals.

During the Wednesday The digestive system needs a and refresher phase, aim for 10 grams per pound of body weight.

Example: 150course to readjust the physical latitudinal pound athleteofx the 10 = waistline.

1500 grams during the first twoto days of response A good place loading.in Again, this is onlydigestive a baseline. Trust me, I an haveattiseen this start giving the system parameter double. I personally and witnessed tude adjustment wouldsupervised be to add probiot-a 150pound athlete load 3,000 grams of carbs during this time ics and prebiotics to your supplement andframe.

That’s roughly 12,000 calories of carbs.

WOW!!! vitamin repertoire. leads.

With this fact in mind, I say just go whereare the metabolism Probiotics the good bacteria that whatever an athlete can comfortably tolerate in carb consumpoccur in our intestines and aid in digestion on Wednesday, say 1000 grams total, for the first load day. tion, assimilation, and absorption of nuOn Thursday, we should aim for 50-75% of the previous load day, trients.

Prebiotics contain a certain kind total. Since we had 1000 grams on Wednesday our total for of fiber called ‘inulin’ that is food for the Thursday should be 500-750 grams total. We should load carbs probiotic bacteria. They’re working hard at 2-4-hour intervals of 6-8 total intakes per day. so they’ve got to eat too.

This brings us to Friday and Saturday. Friday is a day for digesDigestive enzymes such as amylase for tion, assimilation, and absorption. Slow down the carbs and reincarbohydrate digestion, protease for protroduce protein into the diet. Oh, by the way, as for protein tein digestion, lipase for don’t lipidneed breakintake on Wednesdayand and Thursday--you it—except down are great to readjust your metabofor pre-bedtime aminos (whole different article). We don’t want lism’s attitude.

Also, cellulose for cellulose carbs competing with protein for absorption during the load or fiber digestion is also a must.

There phase. are many digestive enzyme formulations Proteins such as egg whites, amino acids, chicken or lean meat on the with market and asmost work toandsome combined fruits such apple, cantaloupe, raisins are degree or theofother. excellent choices foods for Friday. The simple carbs through You kick in and your fruit will can allow also for quick energy allowoverall the bodybaseto keep the line withused. fasting aerobics via a storedmetabolism glycogen from being brisk walk first in theON morning.

TwenOne more thing, DOthing NOT TRAIN WEDNESDAY, THURSty toAND thirty minutes is all it takes to inrev up DAY, FRIDAY. Next time, I promise to focus on Saturday loose ends!

Don’t quote me on (competition day) andfor tie upthe any rest the metabolism of the day. that.

You know, I kind of see a song title somewhere in this column, well maybe not. One thing I do know is, “that if we couldn’t laugh, we’d all go insane”!

What? Why? and How?

Maris Lee

Fitness Connection Maris Lee

Fitness 4426Connection Trenton St, 4426 Trenton Metairie, St, LAMetairie, 70006LA 70006 (504) 885-7855

(504) 885-7855 fitnessconnection.net fitnessconnection.net

Lo

With…

Lindsey Billips discovered the plan and support that started her on a whirlwind journey of weight loss. On February 13 she began the Skinny Course Weight Loss Program and has dropped 63 pounds…and counting! Before Skinny Course Lindsey tried other weight loss meal plans, but they all lacked three key ingredients for her—real food, real simplicity and real support. She described many of the delicious meals she’s eaten on the program. “I don’t have to give anything up. It’s food I would normally eat. It’s not diet food; it’s portion control.”

s p i l l i B Lindsey s l a e M e s r u o C y n in k S s h t n o M 4 in S B L 3 I lost 6

Skinny Course provides clients with breakfast, lunch and supper five days a week. These meals arrive pre-cooked and pre-portioned. As Lindsey said, the foods they include are not your average weight loss fare. Her favorite meal includes steak and sweet potato casserole. That same casserole features in the founder’s favorite meal alongside stirfried flank steak.

Betty Archote started the Skinny Course program after many people expressed a desire for a structured, easy-touse diet program that includes tasty food. “If we gave someone a structured program, they would follow it,” Betty says.

“People wanted more comfort food, not a boring diet.” Betty knows good food. She and her husband own two restaurants in Gretna—Thanh Thanh and Huey P.’s Pizzeria. They

For more information abo

www.HealthyCou

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14 ∙

∙ Aug 2017

ose Weight

…Comfort Foods?

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also created Healthy Course Meals and Supplements for people with a busy lifestyle who still want to eat delicious, healthy meals.

The Skinny Course program offers a variety of meals throughout the work week that include foods like chicken parmesan, waffles and bacon and gumbo. The key to eating these types of foods is portion control; and that’s something else the program provides. Each meal comes prepared in a special container. Once a week clients either pick up their meals or have them delivered. They pop them straight in the freezer and take out each meal right before they’re ready to eat it. Each meal goes from freezer to microwave and is ready to eat within minutes.

“It’s working for me because it’s absolutely effortless.

Just heat it and eat it!” Lindsey says. “It’s become a part of my life. I don’t know how I will ever cook again!”

Lindsey spends less money than she typically would on food each week and receives a wider variety of meal options. Skinny Course’s type of support gives Lindsey a third reason this program works for her when others didn’t. Betty created this program with her family in mind. As a result she treats her clients like family. She and her sister started this diet together. It worked so well, Betty shared it with more family and friends as a part of a select group in February 2016. Now they offer the program nationwide. Local clients can pick up their meals each week in Gretna, Baton Rouge or Covington. They can also choose a delivery option for an additional fee.

Since Lindsey has been on the program for almost six months, she has some great advice for anyone just starting out. One of her biggest challenges was making sure she always has healthy snacking options on hand. “I will eat the wrong foods because I’m hungry and don’t have a better option around,” she explains. While snacks

out Skinny Course, visit

urseMeals.com

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aren’t a part of the Skinny Course program, Betty includes great tips on healthy snack options. Lindsey keeps a snack with her wherever she goes just in case a meeting runs long or she just needs a little taste. Lindsey also drinks water throughout the day. She says it helps her remain full and gives her much more energy.

For the weekends when she doesn’t have a meal provided, Lindsey plans ahead on Thursday to make sure she knows what she will eat. She uses some of the reusable containers Skinny Course provides to help her pre-portion her weekend meals as well. She and her mother— who is also on the program—use the containers when they go out to eat together. They will order one meal and portion it out into their containers, so they still get to eat the foods they love.

Betty encourages clients to stay focused, have a positive attitude and reach toward their goals. She celebrates with each client’s success and serves as their personal cheerleader all along the way. Just like Betty started the program with her family in mind, Lindsey has made Skinny Course a family affair. She and her mother and her aunt each use and love the program. With its real food, real simplicity and real support, Skinny Course allows busy people an opportunity to control what they eat in order to lose weight and be more healthy while not sacrificing taste or quality or breaking the bank. “It doesn’t feel like I’ve had to change my lifestyle,” Lindsey says.

THE SKINNY ON SKINNY COURSE • 3 meals a day, 5 days a week • $75 + tax/week • 4-week commitment • Pickup options in 3 locations: • Gretna • Baton Rouge • Covington

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Depression Is Exercise a Cure? by aaronPOTTS

You'd be surprised how many people around you are clinically depressed. During my career, I've trained many people who suffered from depression. My hunch is you probably know someone right now who is struggling with depression.

The Good News Duke University conducted a study on the effects of drugs and exercise as a treatment for people with major depression. They took a group of people with major depression and split them into three control groups. One group was given medication only. The second group took medication and performed thirty minutes of brisk exercise three times a week. The third group did exercise only.

The results showed that exercising three times per week for thirty minutes was just as effective in relieving symptoms as taking medication. Next, the study found that after six months the "exercise only" group was less likely to relapse. Only eight percent of patients in the exercise group had their depression return, while 38 percent of the drug-only group and 31 percent of the exercise-plus-drug group relapsed. Whoa, now those are impressive statistics in favor of exercise.

The Bad News Unfortunately, the most often prescribed longterm treatment for clinical depression is drug therapy. There is no question that in some cases drug therapy is crucial and absolutely required.

However, I also know in many cases, it is not. In my opinion, exercise is one massive step in eliminating

16 ∙

depression.

In my experience, I’ve also found that we do need some additional steps.

Four Drug-Free Steps that can Reduce or Eliminate Depression: 1. Remove yourself from stressful environment(s).

2. Start exercising regularly.

3. Look inward and determine what is causing you to be out of balance.

4. Have the courage to make the life changes required.

The body wants to be healthy, and when given a chance, it will perform miracles. The first thing you need to do is remove yourself from stressors (ie: away from work), so the body can begin to settle down and heal. This puts you back in a position of having some control over your daily life. If you've been depressed, you know how little control you felt you had at times.

Next, when you begin to exercise, the body immediately releases, from its own perfect pharmacy, "feel good drugs." So, the more you exercise, the better you feel. Exercise also makes you stronger. Since the body and mind are intimately linked, what happens to one affects the other. In other words, the stronger the body, the stronger the mind, and confidence levels go up. Exercise has also been proven to improve brain function. Those

∙ Aug 2017 "Embracing failure throughout life creates Champions"

of you who’ve had depression know how scatterbrained and forgetful you can be at times.

With increased mental strength and clarity, you can now begin to look inward to determine what is causing your imbalance. Once you’ve done this, you can decide to make the life changes required.

Can it Really Work that Way? I said earlier that I’ve worked with many clients who had clinical depression. I am very proud to report that through regular exercise, and the resulting courage to change, the majority of those clients got off their anti-depressant medication(s).

Caution: Sometimes people find that the source of their depression is being in a job or relationship that is out of integrity for them. It takes strength to change in these areas. Remember, drugs can only mask the problem. Solving the problem requires a deep look inward, and the courage to change. In my opinion, anyone who chooses to reclaim their life is a hero.

If you know someone with depression, encourage them to exercise. There is light at the end of the tunnel.

This article is in no way meant to be a prescription for treating depression. If you are considering treatment for depression or modifying your medications in any way, consult your physician.

Can the Pill Actually ‘Castrate’ Women?

Dr. Katherine Williams, MD, FACOG, IF

The birth control pill, or oral contraceptive pill (OCP), which is made of synthetic hormones, became the first “lifestyle” drug prescribed to women for personal, family planning reasons rather than for an illness. Approved for use in 1960 by the FDA and originally prescribed only to married women, it quickly became the most widely used medicine in the world. Today, the pill is used to treat many medical conditions such as endometriosis and heavy periods, as well as birth control. At least 500 million women have used the pill at some time in their lives, frequently for decades at a time. For many women, the pill was liberating. But is it really?

What doctors are seeing now are the unintended effects that the pill has had on women’s bodies.

Changes have been made to OCPs over the years to decrease troublesome side effects, but studies remain controversial about the full array of problems, with politics often interjected into a scientific discussion.

What problems, then, are patients presenting to their medical doctors? Is it safe for young girls to get on the pill? To answer these questions, let’s first review the vaginal anatomy and how the pill works.

VESTIBULODYNIA The vulva is the woman’s external genitalia. The vagina is the internal muscular tube known as the birth canal. But actually, the vagina and vulva comprise three distinct areas: the outer vulva, the vulvar vestibule, and the vagina. The vulvar vestibule is the small area of skin immediately outside of the vagina. Many women who report vulvar pain actually have localized pain called vestibulodynia only in the vulvar vestibule.

The vulvar vestibule is androgen dependent. The vestibule’s tissue contains the glands that release mucin, the vagina’s natural lubrication, which is released during sexual stimulation and intercourse. The “on/off switches” for these glands are known as the androgen receptors. Moisture problems, vaginal dryness, or a lack of mucin can arise if there are problems with

18 ∙

∙ Aug 2017

the androgen receptors or with a lack of an androgen called testosterone, both resulting in vestibulodynia.

HOW OCPS CAUSE VESTIBULODYNIA Most OCPs contain two synthetic hormones – estrogen and progesterone. The different brands of OCPs only vary in the amount of estrogen and the type of progesterone. OCPs use these two hormones to inhibit the body’s release of follicle stimulating hormone (FSH) and luteinizing hormone (LH) to prevent pregnancies in three ways. First, they prevent ovulation. Second, if ovulation occurs, they thicken cervical mucus to prevent sperm from reaching an egg.

Third, if fertilization occurs, they thin the uterine lining to prevent the fertilized egg from implanting. Two inadvertent side effects occur due to the inhibition of FSH and LH: • Without FSH or LH, the ovary’s natural production of testosterone decreases, resulting in fewer androgen receptors being activated. This results in decreased mucin production and less vaginal lubrication.

• OCPs’ synthetic hormones are metabolized in the liver, which causes the liver to increase its release of a protein called Sex Hormone Binding Globulin (SHBG) that binds to testosterone. Once these proteins bind

to testosterone, the testosterone is unable to activate the androgen receptors.

The ultimate result of these two side effects is that available androgen is reduced by 75%, having a significant impact on mucin production. When there is less mucin, there is more vestibulodynia, or localized pain in the vulva vestibule. Additionally, with a decrease in the body’s own hormones, there is diminished blood flow to and shrinkage of the vulvar vestibule’s tissues.

This causes thinning of the vaginal tissue resulting in dryness, tearing, infections, and vestibulodynia.

LOW SEX DRIVE

IN WOMEN

Testosterone is an androgen that is the dominant hormone in men. Although women have far less testosterone than men, it has an equally important role for women.Testosterone affects a woman’s energy, sex drive, and feelings of well-being. As OCP use increases production of the protein SHBG which binds to testosterone, more and more testosterone becomes ineffective. Therefore, women on the pill often experience a lower sex drive because of less free testosterone.While OCPs can be used intentionally to decrease free testosterone for treatment of acne and excessive hair growth, it also can cause a lower sex drive.

TREATMENT

DOES THE PILL ACTUALLY CASTRATE WOMEN?

For many women, young included, being on the pill is a medical necessity. The hormone pill is indicated for treatment of excessive or long periods that can lead to anemia, for acne that can be psychologically and physically scarring, and for endometriosis that can cause debilitating pain and infertility, among others. It is important for a woman with any indicated medical condition to discuss alternatives with her doctor before simply stopping the pill. Women who use OCPs for birth control and have pain with intercourse or low sex drive should discuss alternatives with their doctor before stopping so that an unintended pregnancy does not occur.

Unfortunately, simply stopping the pill does not always reverse the problematic side effects, and, without intervention, women can continue to suffer with low libido or pain with sex until they have proper medical intervention. For women suffering from vestibulodynia, a thorough evaluation by an expert medical doctor specializing in female sexual health is paramount. There are other disorders that can cause the same symptoms, and it is important to have proper diagnosis for proper treatment. Tests, hormone levels, blood work, examination, and an extensive medical history are necessary to determine the cause of the pain and the best course of treatment.

To answer our initial question, does the pill castrate women, the short answer is yes. Some women lose the ability to produce healthy, functioning levels of hormones due to inadvertent side effects of OCPs. Hormonal creams and alternative birth control methods may be needed indefinitely. The pill is thought to be sexually liberating, but in fact it can be sexually restraining. The risk can only increases for younger, teenaged women, who could suffer from this condition for decades. This information and scientific data should be known not only by women seeking birth control but also by their health care providers, many of whom do not know about this connection of OCPs with vestibulodynia and low sex drive.

While not all women who take birth control pills will have vulvar pain, many women will. And once this condition begins, it usually requires medical treatment.

If you suffer from vestibulodynia, Dr. Katherine Williams, who earned her fellowship from ISSWSH and founded the Southern Institute for Women’s Sexual Health, can help you and other women who have complex pelvic and vulvar pain disorders. Sex should never hurt. For more information, visit www.siwsh.com, call (985) 871-0707, or email info@siwsh.com.

There is hope. Please don’t suffer in silence any longer.

SOURCES: Goldstein, A. T., MD, Krapf, J., & Belkin, Z. (2014, June). Do Oral Contraceptive Pills Cause Vulvodynia? Time to Finally End the Controversy. Retrieved April 19, 2017, from http://pelvicpain.org/ professional/blog/ipps-blog/june-2014/do-oral-contraceptive-pills-cause-vulvodynia-time.aspx “A Brief History of Birth Control in the U.S.” Our Bodies Ourselves. N.p., 14 Dec. 2013. Web. 23 Apr. 2017. <http://www.ourbodiesourselves.org/health-info/abrief-history-of-birth-control/>.

Dr. Katherine Williams, MD, FACOG, IF

Covington 985-871-0707 104 Innwood Drive New Orleans 1717 St. Charles Ave. SIWSH.COM

THE CORE

Unleash Your Inner Caveman by:aaronPOTS An alternative name for this article could have been, “How To Undo Generations Worth of Damage Caused By Sitting On Our Backsides and Letting Machines Teach Us Not To Stand Up Straight.” That doesn't exactly roll off the tongue though, does it? The point is the same, however.

Before man was even able to stand fully erect he had to literally fight for his right to live on a daily basis. Now, we are again barely standing up straight due to bad posture and bad habits, and we can hardly walk across town without pulling a muscle or throwing our back out! Why? We are weak - from the inside out! In today's image conscious society, we are so concerned with the way we look we ignore the fact that we are falling apart from the inside. For lack of a better term, we are "rotten to the core!”

20 ∙

∙ Aug 2017

“You are never a loser until you quit”

What IS "the core?" Why does everyone keep talking about training 'the core?" What does any of this have to do with cavemen? Basically, the idea is that there was a time in human evolution when we literally had to fight to survive. Although battle and fighting were certainly part of life back in the Stone Age.We're also talking about the day to day struggle that was involved in just making it to see another sunrise! Walking, running, climbing, throwing, pushing, pulling, balancing, lifting, pressing - the list goes on and on.These activities were all a daily part of life way back when the human body was being "programmed."

Compare that to the present day activity level of an average person in a civilized culture, and what do you get?

A MAJOR difference between the way we were built and the way we are actually called upon to perform! If you take your average office worker in 2017 and throw him back in time to a point when fur was "in," he probably wouldn't last very long.

Is it wrong that modern technology has made our lives so easy? Probably not - depending on who you ask. However, is it wrong that we don't keep our bodies as strong and vital as we used to have to keep them? YES! Just because you can sit down all day, and just because you can eat 1,000 calories in less than 20 minutes, and just because you can pay someone else to mow your lawn doesn't mean that you should do those things. Allowing our easy lives to make us weak is our fault. It's not your boss at work who tells you that you can't exercise when you aren't pulling desk time. It's not your mother or father who is making you eat at fast food restaurants every day. It's not your car that is making you drive a 1â &#x201E;4 mile to the store instead of just walking.

It's your fault. Does that sound harsh? Wel, it's the truth.

Someone who is paralyzed from the waist down can get plenty of exercises if they train hard enough. People who

don't know a barbell squat from a bench press can learn if they really try. Corporate Americans who work 12hour days can get some exercise and eat right if they truly make an effort.

So what can you do to be more in touch with the "programmed" caveman inside of you? Simple. Get out there and make an effort! Get off your backside, stop making excuses, and MOVE. Start from the inside, though - with the Core.

What is meant by "the core" is the successful inner teamwork of many systems in your body, all of them originating at center mass - the torso area.We are talking about the muscles of your lower back and spine, the Transverse Abdominis muscle behind your "six-pack," the obliques and other supporting muscles, the circula-

the actual muscles are thicker, stronger, and much more resistant to injury. If you have a weak core, you could give yourself a lifetime back injury just by picking up a box the wrong way! On the other hand, if your core muscles are strong and vital, you have a much greater "margin of error" when it comes to bending over, picking things up, keeping your balance, etc.

What about your posture? Posture is definitely controlled by a strong core. Do you think having good posture is an important thing? You should! If not, let's take a secret shortcut to weight loss: Stand up straight and suck in your gut. Congratulations, you just lost 10 pounds! Are you starting to see the point? It all starts at the core, so safeguarding the inner-workings of your body is as important as it gets.

There are many great exercises to work your core, but listing them all is beyond the scope of this article. The point you should take home is that working your core should be an integral part of your life - even if you don't exercise on a regular basis. Even if you don't care about weight loss or physical appearance, safeguard your LIFE by having a strong core!

Remember: Your core is your body's power plant. Keep YOUR body running at maximum power!

If you take your average office worker in 2017 and throw him back in time to a point when fur was "in," he probably wouldn't last very long. tory and neurological systems that power these muscles with fuel and instructions, and many more muscles and tissues that all work together as a unit, collectively being called "the core." Why does any of this matter to you?

After all, it's only what you look like from the outside that matters, right? Wrong! Your body's core is like a power plant. It fuels and controls everything you do. From moving nutrient and oxygen-rich blood to your extremities, to the very network of neurological pathways that control your arms and legs - all of this starts at the core. All of your vital organs and systems are located in the core area.Your heart, lungs, spine, stomach, liver, kidneys - the list goes on. The only thing outside of your torso that you couldn't live without is your head. However, your head is directly connected to your spinal column, which is part of the core! Part of having a strong core is that

We Will Climb, Because They Climbed Join Us Saturday September 9th

The 2nd Annual New Orleans 9/11 Memorial Stair Climb will be held on the morning of September 9, 2017 at 400 Poydras Tower (400 Poydras Street) from 7:00am until 12:00pm to HONOR and REMEMBER the sacrifice of those fallen heroes from 9/11/01. Following the climb, we have our annual Brotherhood Bash in Lafayette Square.

Bands TBA. This year we are introducing the inaugural â&#x20AC;&#x153;Battle of the Badges Cook-Offâ&#x20AC;?, where fire, police and EMS will cook and serve their best dish to see who will be crowned the Champion and bragging rights for a year.

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