Group Power brings strength training to the group fitness area, tapping into the dynamics of exercising with others in a fun, motivating environment. Group Power is a challenging yet achievable workout that uses adjustable barbells making it ideal for people of all ages and fitness levels. As you progress, simply add weight. Further, because the program consists of simple resistance training movements, participants can successfully complete the entire class. Studies have shown that resistance-training programs have the ability to turn back the clocks on our bodies - reducing fat while increasing lean muscle, reversing bone loss and increasing energy and balance. Americans are demonstrating a desire for more toned bodies to compliment standard cardiovascular workouts and Group Power successfully takes this concept into the group fitness area with a time-efficient, fun workout. This energetic group fitness program stimulates the body and empowers the mind. Participants can expect to see improvements in strength, speed, flexibility, coordination and balance. Group Kick is an extremely versatile program. The workout intensity can be self-regulated by participants by simply increasing or decreasing the range and acceleration of movements. Instructors are given strict guidelines for safe, maximum kicking heights and striking extensions. By adjusting intensity to their physical ability, participants will achieve a safe, effective workout. Through a motivating routine, Group Kick shapes and tones through a series of moves, including punches, jabs, elbows, uppercuts, blocks, front kicks, back kicks and side kicks. The hottest training method to hit fitness is functional, athletic, core training. The core, defined as the area from your shoulders to your hips, is a key to looking and feeling great. A strong core will improve athletic performance, help prevent back pain and give you ripped, hard abs! Core training is such an important component of fitness and wellness that we are very excited to offer Group Core to our members and community. This is such an athletic training program that participants are immediately successful, enjoying it and seeing great results. Group Core trains you like an athlete in 30 action-packed minutes. Expert coaching and motivating music will guide you through functional and integrated exercises using your body weight, weight plates, a towel and a platform – all to challenge you like never before!
Must be a local resident, 18 or older. First time guests only. Some restrictions may apply.
NEW SERVICE: Nutrition Assisted Addiction Recovery:
NAAR consists of an intravenous solution of amino acids (the building blocks that make up all the proteins in our bodies) and coenzymes which rebuild the neurotransmitter receptor sites in the brain. The brain can then function again more normally, cravings disappear, stress levels become more normal, and clarity of mind is restored. CALL FOR DETAILS!
The body is a wonderfully functioning system that was designed to be self-healing, if given what it needs. Our Mission Our Mission at Slidell Nutritional Medicine is to provide your body with what it needs to live abundantly, full of health and vitality. We strive to accomplish this using natural remedies, focusing on nutrition, vitamins, minerals, essential fatty acids, herbs, and exercise. Our services include Functional Medicine Evaluation, Sports Medicine Evaluation, Food and Environmental Testing and Treatment, Intravenous Vitamin/Mineral Therapies, Mild Hyperbaric Oxygen Therapy, Pulsed Magnetic Field Therapy, all along with traditional medicine when needed.
Pulsed Magnetic Field Therapy: Pulsed Magnetic Field Therapy, or Pulsed Electromagnetic Field Therapy (PEMF) is a revolutionary approach that produces healing at the cellular level.
Mild Hyperbaric Oxygen Therapy: Mild Hyperbaric Therapy (MHBT) is a safe method of delivering more oxygen to the body at the cellular level. MHBT provides the optimal environment for the body to carry out vital cell processes, thereby increasing the capacity for the body to heal itself.
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Intravenous Nutrient Therapy: IV therapy works almost instantaneously; as opposed to oral therapy alone, which can take sometimes up to three months or more to produce a clinical effect.
315 Robert Blvd, Suite A • Slidell, LA 70458 • 985-288-5162
www.getwellslidell.com
special rates for students and north oaks employes.
mastHEAD cover
publisher
kellyWALGAMOTTE
editor
lanaWALGAMOTTE
marketing
December
scotANTHONY
2012
volume3 NUMBER 12
account executive
chrisTIBLIER
contributing writers mikeMILLS jamesFAMBRO, MD catherineWILBERT travisMANNEY garyDRAGON lyndsiLEWIS jayFOURNET kristenSMITH lindaCUCCIA lisaVONEBERSTEIN ryanLOWE
Reny Ramos
Page: 16
Distribution in: New Orleans, Metairie, Kenner, Slidell, Mandeville, Covington, & Hammond
gregFLORIDI
chief designer
Cover:Velocity Sports Performance By: lindaCUCCIA Cover Photo By:
page 8
page 8
supplementREVIEW
dragon’sCORNER
page 10
page 12
FunctionalMEDICINE
page 21 Isagenix - Cleanse & Replenish by lisaVONEBERSTEIN
athleticTRAINING
page 22 Strength Training or Cardio
page 16 Velocity Sports Performance
by travisMANNING
by lindaCUCCIA
page 28 Top 3 Barriers to Weight Loss
page 18 Healing
by jimCABECEIRA
by lindaCUCCIA
page 20 Holiday Eating
page 12
healthyEATS
by travisMANNING
page 30
mentalFITNESS
Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171. 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
PUBNOTES
kellyWALGAMOTTE publisher
A sick man turned to his doctor, as he was preparing to leave the examination room and said, "Doctor, I am afraid to die. Tell me what lies on the other side."
Find Metro Fitness Magazine on:
Very quietly, the doctor said, "I don't know." "You don't know? You, a Christian man, do not know what is on the other side?" The doctor was holding the handle of the door; on the other side came a sound of scratching and whining, and as he opened the door, a dog sprang into the room with his tail wagging and an eager show of gladness. Turning to the patient, the doctor said, "Did you notice my dog? He's never been in this room before. He didn't know what was inside. He knew nothing except that his master was here, and when the door opened, he sprang in without fear. I know little of what is on the other side of death, but I do know one thing. I know my Master is there and that is enough." Author Unknown
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com December 2012
Visit www.metrofitnessmag.com
Dave Martin Insurance Agency
1900 Front Street Slidell, LA 70458
Insurance: Auto • Motorcycle • Homeowners • Condo • Renters • Business • Boat • Flood
davemartininsurance@gmail.com Financial: Annuities • IRA’s • Mutual Funds • Life Insurance
(985) 649-7531
Hours: Mon-Fri: 8:00am - 5:00pm
supplementREVIEW mikeMILLS
“When choosing a cleanse be careful to read the ingredients closely to make sure that is has the necessary blend of fiber, herbs, diuretics and natural laxatives to ensure that the entire body is completely purged of unwanted toxins and chemicals that have built up over time.”
-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.
Detoxify your body with a Natural Cleanse
Millions of Americans will be consuming en, fish, or beef during the week long cleanse. A processed foods and calorie-filled meals during the 100% whey isolate protein shake is recommended holidays over the next month and a half One way due to its high absorption rate and it’s easily disto stay a step ahead of the game is to naturally solved in water. At least six to eight ounces of cleanse the body before and after holiday binge water should be consumed eight to ten times daily eating. Detoxifying all the major organs with a for a minimum of seven days. Limit alcohol concomplete body cleanse will help prevent undesired sumption to decrease the chance of dehydration weight gain and flush out toxins. Many 100% all- while on a cleanse due to the natural diuretics natural cleanse kits are available which contain included in most cleanse packs. Five to ten pounds of weight loss is common ingredients that will cleanse the colon, digestive system, heart, kidneys, liver, and lungs. When with most natural, seven-day cleanse kits, making choosing a cleanse, be careful to read the ingredi- it a great way to “kick-start” a weight loss program ents closely to make sure it has the necessary for the New Year. Remember to keep calorie dense blend of fiber, herbs, diuretics, and natural laxa- meals to a minimum during the holidays, and the tives to ensure that the entire body is completely cleanse will be even that much more effective. purged of unwanted toxins and chemicals that Seven-day cleanse kits can be found in local health food and vitamin stores and should be on everyhave built up over time. Psyllium husk is a popular source of fiber in one’s wish list for a healthy holiday season! most cleanse packs. It maintains proper GI (gastrointestinal) function and relieves constipation, irritable bowel syndrome, and diarrhea. Flaxseed oil promotes regularity and helps to lower bad cholesterol (LDL) while increasing good cholesterol (HDL). Aloe vera and cape aloe aid in digestion, soothe stomach discomfort, and are vital components in maintaining a healthy colon. Black walnut oxygenates the blood to kill parasites and is antifungal. Goldenseal and dandelion root are used as natural diuretics to help flush excess subcutaneous water from under garyDRAGON the skin. Senna leaf extract is a natural herbal laxative that is Injuries can occur in any sporting activity. Athletes are prone to injuries due to commonly used in cleanser kits the excessive wear and tear associated with the demands of competitive sport. to aid in a full body flush. These Sports injuries, by definition, include injuries involving the musculoskeletal system. key ingredients should be the The musculoskeletal system consists of the bones, connective tissues, muscles, and foundation of a proper natural cartilage. Some of the most common sports injuries include sprains, strains, shin splints, shoulder injuries, and knee injuries. cleanse. It takes time for an injury to heal, and it's best to seek the guidance of an expeThe most common length of rienced sports medicine physical therapist during this time. The purpose of rehabilitime to perform a natural cleanse tation is to help the injured tissues recover in a controlled and supervised manner. is one week. During this time The right exercise program to maintain strength, flexibility and stability can help athperiod it is recommended that a letes recover quickly after an injury, empowering them to resume athletic activities. diet high in fresh fruits and vegThe sports medicine physical therapist can work closely with athletes to assess musetables is consumed and to limit cle imbalance, range of motion and functional requirements of a particular sport. The the intake of simple carbohytherapist can evaluate, identify, and plan a sport-specific injury prevention program. drates (sugar) and saturated For example, a baseball pitcher may need a shoulder stabilization program and a basfats. Fried foods and red meat ketball player may need a speed and plyometric (explosive strength) training proshould be avoided altogether. A gram. As part of the treatment process, a therapist will prescribe an exercise program low-calorie, low-carbohydrate, consisting of stretching (to improve mobility) and exercises (to improve strength). The goal of physical therapy is to reduce pain and improve function as quickly as posand low-fat protein shake is sible. acceptable as a substitute for An injury is the last thing anyone wants. Without proper rehabilitation, the damhigh protein meals such as chick-
dragon’sCORNER Benefits of Sports Medicine Rehab
age can get worse. If you or someone you know is an athlete, consider working with
a sports medicine physical therapist. Don't wait till someone gets injured because there’s a lot that physical therapy can do to save you from an injury. Schedule an evaluation with a PT, because they can design the right program and get you great
8 www.metrofitnessmag.com December 2012
results. It doesn't matter if you are a recreational athlete or participate in competitive sports, we can help you stay off of the sidelines and remain in the 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.
functionalMEDICINE jamesFAMBRO, MD
The Many Wonders of Vitamin C
Vitamin C has many functions in the body. It is
vital to the body’s production of collagen, a structural
terial properties, and there are documented cases of
into the mucous membranes, and eventually death.
man who was near death and on a ventilator from
nervous system from stress. Synthesis and mainte-
course to a complete recovery after he was given
Vitamin C plays a role in protecting the brain and
nance of the neurotransmitters (chemical messengers), adrenaline and noradrenaline, depends on an
adequate supply of vitamin C.
curing the “incurable.” There is one 2009 case of a
Swine Flu pneumonia in New Zealand, who reversed
intravenous vitamin C. Intravenous vitamin C has been
shown in preliminary studies to decrease the mortality
rate from sepsis (blood infection). Dr. Robert Cathcart
Vitamin C is also needed for the synthesis of car-
treated thousands of patients with very large doses
into the mitochondria (our cellular batteries) to make
infections, including bacterial and viral pneumonia,
nitine, a small molecule involved in transporting fats
(up to 200,000 mg) of vitamin C to treat various
energy. Vitamin C is involved in breaking down choles-
AIDS, Ebola fever, Lassa fever, and others.
er levels may lower the risk of gallstones.
Infectious Disease, and Toxins: Curing the Incurable, how vitamin C can cure measles, mumps, viral encephalitis, herpes, mononucleosis, viral pneumonia, chicken pox, and influenza. He includes a section on AIDS, and rabies. Other diseases include diphtheria, tuberculosis, strep, brucellosis, typhoid, dysentery, malaria, trichinosis, tetanus and pertussis. Dr. Levy describes vitamin C as the ultimate antidote against alcohol, barbiturates, carbon monoxide, cyanide, aflatoxin, pesticides, acetaminophen, mushroom poisoning, and snake venom. This book has over 1,200 scientific references. I highly recommend it!
terol to form bile acids. This action suggests that highVitamin C is widely known as an antioxidant, a sub-
stance that fights free radicals, which can damage tissues. A shortage of vitamin C results in free radical
damage to essential molecules including our DNA,
other proteins, fats, and carbohydrates. An adequate
supply of vitamin C enables the regeneration of vitamin E and other antioxidants in the body like glutathione (a very important antioxidant).
Many prospective studies show that low intakes of
vitamin C are associated with an increased risk of car-
diovascular disease. A review of nine studies, covering
290,000 adults, found that those who supplemented
with more than 700 mg of vitamin C per day had a 25
percent lower risk of heart disease. Similar results have been seen with vitamin C and strokes. One study covered a
twenty-year observation peri-
od documenting 196 cases of
stroke. The subjects with the highest vitamin C blood levels
had a 29 percent lower risk of stroke.
Higher daily intakes of
vitamin C are associated with
a reduced risk of many can-
cers, including the mouth,
neck, lungs, and digestive tract. In one study that fol-
lowed 870 people over twen-
ty-five years, men with an average intake of 83 mg of
Dr. Fambro grew up in Ponchatoula, LA. He was a full-time Emergency Physician for nearly twelve years, before opening his own practice. Dr. Fambro is Board Certified in Family Medicine. He is owner of Slidell Nutritional Medicine.
Vitamin C is known to have antiviral and antibac-
protein. Absence of vitamin C causes scurvy, leading to spongy gums, loosened teeth, bruising and bleeding
“In another study, overweight women with an average vitamin C intake of 110 mg per day were found to have a 39 percent lower risk of breast cancer compared to similar women with an intake of 31 mg per day.”
intravenous vitamin C for cancer.
vitamin C had a 64 percent
lower risk of lung cancer com-
pared with those who had a
much lower intake. In another study,
overweight
women
with an average vitamin C
intake of 110 mg per day were found to have a 39 per-
cent lower risk of breast can-
cer
compared
to
similar
women with an intake of 31
mg per day. The NIH is cur-
rently studying the use of
10 www.metrofitnessmag.com December 2012
Dr. Tom Levy describes in his book, Vitamin C,
Trainer's Choice's 100% Pure Green Coffee Bean is a safe and inexpensive way to help control your weight. The raw green coffee bean contains high levels of Chlorogenic Acid that may help lower the absorption of glucose into the body and supports the activation of fat metabolism in the liver. Our 100% Pure Green Coffee Beans contain no preservatives, fillers, binders, colorings or chemicals, just the finest Green Coffee Beans harvested at the peak season for freshness and full potency.
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athleticTRAINING jayFOURNET, PES
Does foot speed even matter?
Does foot speed have anything to do with agility? I know that if I believed there was a magic drill, we I know coaches or parents reading this are asking, "Is would do it every day. The reality is it comes down to this guy crazy? How many times have we heard that horsepower and the nervous system, two areas that speed kills?” I think the problem is that coaches and change slowly over time. parents equate fast feet with being fast and quick feet with being agile. However, fast feet don't equal How do we develop speed, quickness and agility? fast any more than quick feet equal agile. In some Unfortunately, we need to do it the slow, old-fashcases, fast feet might actually make an athlete slow. ioned way. You can play with ladders and bungee I often see fast feet as a detriment to speed. In fact, cords all you want, but that is like putting mag wheels some of our quick turnover guys, those who would be on an Escort. The key is to increase the horsepower, described as having fast feet, are very slow off the the brakes and the accelerator. I think the answer for me is always the same. Development of speed, agility start. The problem is fast feet don't use the ground and quickness simply comes down to good training. effectively to produce force. Fast feet might be good We need to work on lower body strength and lower on hot coals, but not on hard ground. Think of the body power, and we need to do it on one leg. To be ground as the well from which we draw speed. It isn’t the best, you have to out work everybody in everyhow fast the feet move, but rather how much force thing you do! You have to be willing to do what MOST goes into the ground. This is basic action-reaction people won’t! To get started on your journey, go to physics. Force into the ground equals forward motion. your local performance enhancement facility and take This is why athletes with the best vertical jumps are your first step towards GREATNESS! Remember, most often the fastest. It comes down to force pro- SPEED ALWAYS WINS! duction. Coaches often discuss the vertical vs. horizontal argument and say the vertical jump doesn't correspond to horizontal speed, but years of data from the NFL Combine begs to differ. Force into the ground is force into the ground. In spite of what Brett Contreras may say, vectors don't seem to matter here. The truth is parents should be asking about vertical jump improvement, not about fast feet. My standard line is Southwestern Turkey "Michael Flatley has fast feet, but by robHOWELL Sunrise Grill he doesn't really go anywhere. If Avocado Soup you move your feet fast and don't go anywhere, does it matter?” It's Fall is a perfect time for soup, and the old "tree falling in the woods" this one won’t disappoint. Quick and thing. easy, this recipe works great when The best solution to slow feet is you need dinner in a hurry. With subto get stronger legs. Feet don't stantial protein and clean carbs, you matter. Legs matter. Think about it can’t go wrong here. Greek yogurt this way: If you stand at the starting adds a nice creaminess that helps line and take a quick first step but take some of the “bite” out of the fail to push with the back leg, you spice. You can make it as spicy or as tame as you’d like with the addition of don't go anywhere. The reality is cayenne pepper. Leftovers make a great lunch the next day. The avocado adds that a quick first step is actually the a nice amount of healthy fats to keep you satisfied. result of a powerful first push. We should change the buzzwords and start to say, "That kid has a great Ingredients: first push." Lower body strength is 1 tablespoon fresh cilantro, chopped 1.5 pounds of lean turkey the real cure for slow feet and the 1 clove garlic chopped 1 quart of chicken broth (low sodium) real key to speed and to agility. The 1 avocado, sliced 1 small yellow onion, diced ½ tsp cumin ½ red bell pepper essence of developing quick feet ½ tsp oregano 1 (14 oz) can of Rotel or 1 large lies in single-leg strength and single¼ tsp cayenne pepper (or more, if you tomato, seeded and diced leg stability work… landing skills. If like it spicy) 1 small can green chilies, diced you cannot decelerate, you cannot ½ cup Greek yogurt (fat free) 1 (14 oz) can of black beans (not accelerate, at least not more than drained) Salt and pepper to taste once. One of the things I love is the magic drill idea. This is the theory that developing foot speed and To make: agility is not a process of gaining strength and power, but rather the Brown the turkey with onion, garlic, and bell pepper. Add all other ingrelack of a specific drill. I tell everyone dients (except Greek yogurt, cilantro, and avocado). Simmer for 10 min-
healthyEATS
“Fast feet might be good on hot coals, but not on hard ground.”
Jay Fournet, PES Director of Training Parisi Speed School (985) 685-1466
utes or until the flavors come together. Blend the Greek yogurt, avocado, cilantro, and salt and pepper to make your topping. Serve in a bowl with topping.
12 www.metrofitnessmag.com December 2012
by dr kristinSMITH Stretches Runners Should Do Running is a great form of exercise. It provides the body with an excellent opportunity for improving cardiovascular fitness, but it can be tough on the joints and muscles of the lower extremities. Stretching is a great way to prevent the aches and pains some runners can experience. Here are a few stretches all runners should do. The calf muscle is often prone to a pull or strain. Stand about an arm’s-length from the wall. Lean forward and place both hands on the wall about shoulder width apart. Extend one foot behind you with one heel on the ground and one foot closer to the wall. Lean into the wall with your hips until you feel a stretch in the calf of the extended leg. Hold this stretch for about 30 seconds and change sides. The IT band runs along the outside of the thigh. IT band syndrome, a common running injury, is generally due to inflammation and irritation of this band. To stretch, stand with your left leg crossed in front of your right leg. With your right arm extending overhead, reach to the left. Put your left hand on your hip. Push slightly on your left hip until you feel a slight stretch along the right side of your torso, hip, upper thigh and knee. Hold 20 to 30 seconds and change sides. To stretch the quadriceps, stand on one leg (grab onto something solid for support). Bend your knee and bring your heel toward your buttock. Reach for your ankle with your hand. Stand up straight and feel a slight pull along the front of your thigh and hip. Hold the stretch for 20-30 seconds, release and repeat on the other leg. Be careful not to strain your knee – the goal is not to touch your heel to the buttock, but rather to stretch the thigh. Tightness in the low back and hamstrings is often related to muscle pain and stiffness in runners. This stretch helps maintain good running form and reduces the risk of stiffness, pain and injury. Sit on the floor with your legs stretched out in front with knees straight. In a slow, steady movement, lean forward at the hips, keep your knees straight and slide your hands up your legs to your feet. Extend as far as you can, and flex your feet slightly to increase the stretch. Hold the stretch for 20-30 seconds, release and repeat two to three times. Try these stretches to prevent the aches and pains which runners can experience. As always, consult your healthcare provider to make sure these stretches are appropriate for you. Happy and healthy trails to you!
Dr. Kristin Smith Global Medical Center (985) 641-4898
A religious man who was visiting a river to take bath found a group of family members on the banks, shouting in anger at each other. He turned to his disciples, smiled and asked, ‘Why do people, in anger, shout at each other?’ His disciples thought for a while, one of them said, “Because we lose our calm, we shout.” “But, why should you shout when the other person is just next to you? You can as well tell him what you have to say in a soft manner.” suggested the saint They gave some other answers, but none satisfied all of them. Finally the saint explained, . “When two people are angry at each other, their hearts distance a lot. To cover that distance, they must shout to be able to hear each other. The angrier they are, the stronger they have to shout to hear each other over that great dis-
That’s not my Problem tance. What happens when two people fall in love? They don't shout at each other but talk softly, because their hearts are very close. The distance between them is either nonexistent or very small...” The saint continued, “When they love each other even more, what happens? They barely speak, only whisper, and they get even closer to each other in their love. Finally, they even need not whisper,
they only look at each other and that's all. That is how close two people are when they love each other.” He looked at his disciples and said, “So, when you argue, do not let your hearts get distant. Do not say words that distance each other even more, Or else there will come a day when the distance is so great, you will not find the path to return.
Featured Bible Verse: 1 Corinthians 13:4-8
Love is patient and kind; love does not envy or boast; it is
not arrogant or rude. It does not insist on its own way; it is
not irritable or resentful; it does not rejoice at wrongdoing,
but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends.
As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge, it will pass away.
inside:
Velocity Sports Performance
On the Cover
Delvin Breaux
Three years ago, Michael Ory was working in the mortgage industry when a friend encouraged him to look into Velocity Sports Performance as a business opportunity. Michael says he was eager to make a career change because this would allow him to work with kids, athletes of all levels, and individuals who want to improve themselves. Situated in New Orleans, Velocity has rapidly emerged as the authority on strength and conditioning training for the entire metropolitan area. by lindaCUCCIA Photo’s by renyRAMOS
T
here are several factors
that make Velocity different from other gyms or training facilities. To begin with, the coaches at Velocity are not only certified in training, they are degreed in sports performance and kinesiology. Each coach focuses on the needs and goals of his individual clients to achieve the best possible results, safely. Secondly, the cutting edge curriculum is designed to produce measurable progress in the areas of speed, strength and agility, the three pillars of athleticism. Additionally, the technology used at Velocity is the best available to record and analyze athletes’ performance, so their individual training plans can be adjusted when needed. And finally, the 17,000 square foot facility is unmatched, with its 60-yard sprint track, 22-yard turf, and full line of Olympic weightlifting equipment. Michael says he could not be happier with the growth in the business. In fact, last month Velocity became the official strength and conditioning facility for the New Orleans Voodoo. Although Michael is excited about this new contract, he is equally excited about the individual gains that his athletes experience every day. Michael Hickey, a 15 year-old freshman at Jesuit, started training at Velocity 2 years ago. According to his father, Dr. Keith Hickey, Michael was a good athlete at the time. Dr. Hickey had heard about the sports-specific training concept, and decided to invest in the program to give his son a competitive edge before high school. He says the training has been extremely challenging, and the results are everything he expected and more. Since training with Velocity, his son has gained 40 lbs of muscle, while dramatically improving his speed, agility, and strength. Now one of the fastest athletes in his school, Michael can run the 40-yard dash in 4.8 seconds. In addition,
16 www.metrofitnessmag.com December 2012
Michael Hickey
“ In our eyes, our work is never done. To better serve our clients we will always be adding new programs and features, and supplementing our current programs to ensure that we are always offering our clients the best of what's available.”
Michael has gone from a lineman to a running
lenge diet. This program starts in January, and
back. “I am extremely grateful for what
enrollment has already begun. For information
Velocity has done for my son. He sees the dif-
on the various programs, as well as the vari-
ference in how he looks; I see the difference in
ous sports clinics and educational sessions
how he plays. I could never have done this for
available, please check out the website at
him myself.” Dr. Hickey also believes Velocity
www.velocitysp.com/neworleans.
is the ideal facility because the program com-
In the midst of the growth and success
bines weightlifting, agility training, and aerobic
in the facility, owner Mike Ory is continually
conditioning to produce a well-rounded ath-
focusing on the founding principles of the
lete. Delvin Breaux is another athlete who has
business. He and the entire staff at Velocity are committed to measurable
seen dramatic results from his training at
results. “In our eyes, our work is never
Velocity. After a serious neck injury in high
done. To better serve our clients we will
school, Delvin was told he would not ever be
always be adding new programs and features,
able to play professional football. Even though
and supplementing our current programs to
he had received a scholarship to LSU, his injury made him too much of a liability to get playing time. Instead of accepting this diagnosis as fact, Delvin continued to pursue his dream. After college, he began playing with the Louisiana Bayou Vipers. It was there he met Ian Ott, who introduced him to Velocity Sports Performance. As a certified trainer at Velocity, Ian designed a comprehensive training plan for Delvin to improve his speed and his overall fitness. In just a few months, Delvin ran the 40 in 4.35, attracting the attention of recruiters.
“ I am extremely grateful for what Velocity has done for my son. He sees the difference in how he looks; I see the difference in how he plays. I could never have done this for him myself.” ensure that we are always offering our clients
On November 5 of this year, Delvin signed a
the best of what's available.” Velocity wel-
contract to play for the New Orleans Voodoo.
comes everyone from age 8 through adults,
“I am just so blessed to get an opportunity to
from professional athletes to those simply
play professional ball. This is what I’ve
wanting to live a healthier lifestyle through
dreamed of my whole life.” Delvin believes
diet and exercise. If you are in the area, stop
training at Velocity is what put him in the posi-
in and visit the facility, open 7 days a week,
tion to get this offer, and has made him a bet-
conveniently located on Carrollton and Tulane
ter, faster, and stronger athlete.
Avenue in the city. You can also check out the
In addition to the sports performance
website or like the Velocity Sports page on
training for athletes that Velocity offers, the
Facebook to find out how Velocity Sports
facility has a traditional fitness center with car-
Performance can help you reach your personal
dio machines, resistance machines, free
goals.
weights, and dumbbells, and personal trainers are available to help everyone meet their fitness goals. Members can work out individually, or they can choose to participate in one of the various programs being offered. For example, the 24+24 Weight Loss Challenge is a new program that combines 24 training sessions over 2 months with a 24-day Advocare chal-
4115 S. Carrollton Avenue - New Orleans, LA - 504.861.5000
by lindaCUCCIA
For anyone who has ever sustained an injury, whether physical or emo-
Another potential response to injury is to accept it as defeat, and aban-
tional, the greatest lesson is that it takes time to heal completely. We learn
don our goals entirely. In this case, faith for healing seems far away, and the
healing has a life of its own, and we can do nothing but wait for the process
as well as our progress. Sometimes we allow our diagnosis to define us, and
that we cannot shorten or control the time in any way. It is almost as if the
to unfold. For seasoned athletes, this wait can be grueling, and can even feel
like a punishment. Especially with first time injuries, we may be tempted to
realization that we are capable of being hurt seems to shake our confidence we repeat it as if it were immutable to everyone who will listen. Believing
injuries are permanent can result in a regression of our fitness. During my six
take one of two detrimental paths.
weeks of recovery, I made every effort to talk about the healing rather than
it. Goal-oriented personalities will often choose this path, which can result in
itation. In the case of emotional pain, which can be every bit as debilitating as
The first unhealthy response is to ignore the injury, and train in spite of
greater injury and even longer healing time. Recently while training for a half
“As we progress toward our goals, some type of injury is inevitable. It is part of life to feel pain, to experience that jolt of reality that stops our progress, to struggle and recover. “
the injury, the progress rather than the pain, and the goal rather than the lim-
physical, the temptation is just as strong to label ourselves “injured,” rather
than “healing.”
As we progress toward our goals, some type of injury is inevitable. It is
part of life to feel pain, to experience that jolt of reality that stops our
progress, to struggle and recover. When injury happens, we should neither ignore it, nor accept it as a permanent limitation. A more balanced approach
is to learn from it and allow the healing time, no matter how long it continues, knowing that we will eventually emerge stronger and we will still achieve our
dreams. In fact, the experience can make us even more thankful when we do. Every decision counts.
marathon, I developed a stress fracture in my ankle. When the orthopedist
advised that I not run for six weeks, it felt like a prison sentence being handed down. The temptation to run anyway was greater than any I’ve experi-
enced. It took discipline and effort to train safely until the bone was strong
enough to support more strenuous activity, and I wished every day that I could
speed the healing process. I must admit, the indoor elliptical machine is a sorry
substitute for the freedom and excitement of running outdoors. So while on
the machine, I imagined the crisp air, the crunch of the asphalt, the smell of
trees, and the feeling of being invincible, until I could get back out there in
reality. Imagination is a powerful thing.
18 www.metrofitnessmag.com December 2012
Linda is a National Board Certified teacher, certified group fitness instructor and personal trainer, presenter, writer and life coach. She is most passionate about BodyPump and helping others achieve their fitness goals www.everydecisioncounts.org
by travisMANNEY Tis' the season to be jolly and eat and drink more. Or does it have to be that way? This time of year is a time of reflection about what matters most in life, about friends, family and those in need. It is a time to reflect on the higher power, the Creator and to connect with him and his plans for our life. One day this life will be over. Treasure every moment, live sensibly, treat each other kindly and always remember and help those in need. The reality of the season does not look like a time of reflection. Step out the door and you are immediately bombarded with the true spirit of consumerism. Do not get me wrong. We benefit each other by exchanging goods and services. Those are the dynamics of the market place. Then there are all the holiday parties and functions with (over-)abundant amounts of food and drink. We need to exercise some self-control and create some balance. Or do we? After all, the holidays do not last that long. You are so right. They do not. Nevertheless, I recommend some balance. Go ahead and indulge a little but understand the consequences.
Here are some strategies to enjoy the holiday eating and keep the extra pounds off: Size Does Matter. Before you go shopping or indulge in any holiday or Christmas party, plan to keep the portions sizes reasonable. Use a smaller plate to help you with this. Think portion sizes. Remember that we have been programmed to think the plate must be big and it must be packed with food and we must get seconds looking the same as the first. As the food is being served, keep an eye on the portion sizes of all food items placed on your plate. If you used a small plate, seconds will not be so much. Drink that glass of wine if you indulge in alcohol and then switch to tea or coffee. Lifestyle Does Matter. If you lead a healthy lifestyle of sensible eating and regular exercise, the impact of a little overindulgence will not be so great. If, however, you have not been eating sensibly and exercising regularly throughout the year, holiday overindulgence may negatively affect your health. No special programs or strategies that are of a short-term nature will change this fact. That is where the time of reflection is so important. Assess where you are at with your lifestyle and make the necessary adjustments, one change at a time. You will be happier and healthier by doing so. Movement Does Matter. Incorporate natural, every
day movement as much as you can in your daily activities. Take the stairs. Go for a walk after work. Mow the lawn. Paint the house. The list goes on. If you are predominantly leading a sedentary lifestyle, your health is at risk for that reason alone. Develop a philosophy of movement and you will naturally burn more calories and feel better. It is also a great stress manager. Exercise Does Matter. One hour of moderate to vigorous exercise, at least five days a week is the other part of the formula to lead a healthy lifestyle in our society of sedentary living. Cardio and complete body strength training are both important. Of the two, cardio is more important. Most diseases are caused by poor circulation, which is caused by lack of cardio exercises. There are so many different ways to take care of this. Go for a jog, do strength training in the gym, join a group class for a complete body workout, go biking, swim, hike, add push-ups to your jog. Just remember to get your heart rate up intermittently. Pick up the pace in the form of interval training, then slow back down. Interval training can be done repeatedly for a great heart and cardio benefit. Anyone can do it as long as you listen to your body and understand that getting out of breath is a part of making progress. Your Action Plan. Be aware of negative affect of consumerism, eat sensibly and exercise regularly over the holidays.
If you’re thinking Pumpkin... YOUR on the right track! Pumpkin Pie is your best bet, compared to the traditional pecan (which comes in at about 530 calories and 24 grams of fat, per slice) — one slice of homemade or store-bought pumpkin pie saves you about 200 calories and 11 grams of fat. Why???? The star ingredient, pumpkin is naturally FAT FREE and packed with nutrients.
20 www.metrofitnessmag.com December 2012
by LisaVON by LisaVON EBERSTEIN EBERSTEIN
Lana started using Isagenix® products a few months ago when she learned about it from a friend. She said it sparked her interest but she had never before been involved in nutrition supplement programs. She enrolled and upon receiving and sampling the first pack of products, she was amazed. “I fell in the love with the way they taste,” she said. “It was so easy to just throw everything into the blender… this has made it really easy for me to eat extremely healthy.” Isagenix® is headquartered in Chandler, Arizona and is one of the fastest growing companies in North America. Some of its products include: shakes, soups, nutrition bars, vitamins and supplements, healthy snacks, sports drinks and personal care items. Systems provide toxin cleansing and fat burning, energy and performance, and healthy aging. According to Lana the 30-day cleanse system is great for weight loss. “I hear so many success stories about people who are losing weight.” But Isagenix® goes beyond just weight loss. She said the program was designed for athletes and then modified for the average person. “It’s so packed with nutrition. You can’t find that with a meal anywhere,” she said. She said her life has been changed for the better because the products offer her a way to get quick, all-natural nourishment during her busy days. “I feel better. I have more energy. I don’t feel like I’m starving and run-down.” Her chocolate cravings are no longer a problem either, thanks to the IsaDelights snacks. “It has curbed my sweet attacks.”
How does a full-time working mother of two have time to keep herself at optimum health, and make money while doing so? A few months ago Lana Walgamotte discovered a simple, nutrient-rich way of daily living that has improved her physical wellbeing and her finances.
Isagenix has given me my life, the life I only use to dream & Hope for. I use to tell my friends, I have a husband that loves & adores me, and two amazing children, my life would be perfect if I were rich & thin. Then I was introduced to isagenix. -Kim Olson Isagenix® offers a marketing opportunity to those interested in being their own boss and sharing their love of the products with others. “It’s so easy to get people involved with it and start making money,” Lana said. Anyone can get involved if you’re looking to be your own boss. “It’s an opportunity for health, wealth and happiness.” Visit www.lanawalgamotte.isagenix.com for information on the company, products, and how to start your own business. The future is yours don’t let it slip away.
To contact Lana Walgamotte regarding the Isagenix® business opportunity, call (985)778-6803 or Visit: www.lanawalgamotte.isagenix.com
December 2012 www.metrofitnessmag.com 21
by travisMANNEY
To KO FAT and keep it off Cardio's edge: Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling. Strength's edge: Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session. So if you burned 200 calories lifting weights, it's really closer to 250 overall. And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more. And there's more good news when it comes to iron's fat-socking power. For every three pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -because muscle takes more energy to sustain. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.
Winner: Strength
TOP STRENGTH TRAINING PICK SquatS
are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Isometrically, the lower back, the upper back, the abdominals, the trunk muscles, the costal muscles, and the shoulders and arms are all essential to the exercise and thus are trained when squatting with proper form.
22 www.metrofitnessmag.com December 2012
To SQUASH Stress Cardio's edge: The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it three to five days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression.� Strength's edge: A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits.
Winner:Cardio
PREVENTING Injury Cardio's edge: [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room. Strength's edge: Researchers have found that a balance-training program - think single-leg squats and anything on a wobble board -- reduces the risk of ankle sprains in athletes. Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.
Winner: Strength
It's hard to believe that exercise, which seems to be a relatively simple topic, can cause so much debate. However, when assessing the efficacy of weight training vs. cardiovascular exercise, there are plenty of conflicting opinions on which is better and this debate may never get resolved. To ADD Years to your LIFE Cardio's edge: There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. Nothing compares with cardio for optimizing longevity. It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer. The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood in as little as eight weeks. Strength's edge: Lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.
To LOVE Standing in FRONT of the Mirror
Cardio's edge: If you want to smoke your frenemy at your next 5-K, put in the miles. The best way to train for an endurance event is by practicing it. Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence. Strength's edge: For a speed boost, strength training is essential -especially for your core and legs. Plyometrics will improve your stride power, or the force you pedal with. For explosive power, try the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.
Cardio's edge: Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -even when they bring up the rear. Strength's edge: Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.
Winner: DRAW
Winner: Strength
Winner: Cardio
To REACH the Finish line FASTER
TOP CARDIO PICK RuNNING
is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. a 145 LB person can easily burn 300 calories in 30 minutes.
The Top Three Barriers to Successful weight
LOSS
Part 2 of a 3 PART SERIES
With over fifty billion dollars in annual sales on diet plans and products, why do diets fail at an alarming rate of ninety-five percent? Most of us credit our failures to a lack of will power or motivation, but there are three common roadblocks that sabotage all efforts to lose weight. If you can understand and manage these three challenges in your own daily life, you can be one of the few who succeed. Overcoming Your Resistance to Change. by jimCABECEIRAS jimcabeceiras@yahoo.com
We all fear change, whether it’s good or bad, because we are all creatures of habit and the familiar. All habits, including eating
behaviors, are formed through years of managing your appetite and two primal human drives – the seeking of pleasure and the rejection (fear) of pain. Because of this subconscious dynamic, eating evolves into a comfortable, pleasurable routine offering little imme-
diate pain. In addition, when given the chance, your survival instincts command you to eat when food is available. The problem
advances further with the availability of food. For the past one hundred years, the availability and the work involved in preparing food are no longer an issue. Your instinctive eating behaviors are now the problem. We have now become an overweight society, and to
make matters worse, we are all being programmed to look for answers in the diet plans we choose. In recent years, the scientific com-
munity has proven that the production of dopamine increases when you eat foods you enjoy, providing you with a sensation of wellbeing. When you factor in the chemical and emotional influence, then add to the mix your inner drive to ‘eat when food is available’
and ‘resist change’, weight loss can be perceived as an overwhelming task. But your perception is wrong because your resistance is unwarranted. Personal stress is highest when you force a major lifestyle overhaul on yourself, and lowest when you initiate minor
changes. Therefore, small changes are a better formula for long-term success. For most of us, the difference between weight loss
and weight gain is only a few hundred calories per day, and this incremental change is met with little resistance from your subconscious. Good news, right? However, failure is a common outcome because most of us have a conscious problem with replacing our
false beliefs, and, even more important, replacing the emotional and physiological void created from dieting. Accept this common truth: Food is not your only source of emotional and chemical pleasure. There are other passions in life that produce a feeling of well-
24 www.metrofitnessmag.com December 2012
being (the body’s own morphine production, called ‘endorphins’) and, to your advan-
tage, these other interests produce a much more lasting endorphin rush in your brain. Exercise, experiences of love, intimacy, social interaction, or the simple enjoyment of
a hobby can give you the same emotional and chemical high as your favorite foods. If
the solution is this simple - why the ninety five percent diet failure rate? The reason: We are all programmed to eat when food is available and resist any change to our eat-
ing history. Resistance (fear) is an inner voice telling you to stay the course and make
no sacrifices, good or bad. The fact is, poor eating habits never completely disappear.
You can only gain more control – but that’s good news for you. If you are food addict-
ed, it’s not the addiction itself that pushes you back into old eating habits, but the
fact that the void created by denying the experienced pleasure of food is not replaced.
Will power, on its own, will always break down. In simple terms, fear of change, cou-
pled with real, physiological withdrawals, are concrete barriers for you if you self-medicate with food, have emotional food attachments, or have even mild food addictions.
The good news is this: The physical withdrawals from a poor diet (high sugar, high fat, non-nutritional carbohydrates) will dissipate inside of one week, and, for lasting suc-
cess, the emotional void created by denial (restricting calories) can be offset by expanding other activities and interests in your life. When
you reject these facts and deny your innate fear of change, you become just like
everyone else – desperate, impatient, and frustrated. Once you achieve this state of mind, the door to reality closes, and you refuse to believe the central truth behind all
weight loss success: Repetition of daily, forced change is the secret success formula. It’s not fancy or sexy, but it’s the truth. Simply put, the more practice you invest in, the better you become at managing small lifestyle changes. The time you invest is, in
fact, the most critical and essential element to success. New food-related behaviors
can be formed through repetition, but not in thirty - or even sixty days. In addition, your weaknesses – cravings for sugar, salt, fatty foods, or junk carbohydrates will
always be a part of you. You can’t eliminate them, but you can manage them suc-
cessfully. Remember - your drive for food and sex is primal, formed through thousands
of years of human evolution and survival. Subtle changes in diet will barely register in
your subconscious inside of thirty days (think of your past experience of learning to drive a car). What you can do, however, is make small changes in your eating behav-
ior by committing to a daily sacrifice and repeating this sacrifice almost every day for
six months. You then discover: ‘The stress of change dissipates over time as repeated conscious actions today migrate into the subconscious’. You cannot alter your instinctive drive to eat, but you can establish new habits that produce small changes,
like a decrease of a few hundred calories per day. Once you accomplish this, you sim-
ply plan for a few indulgences each week to satisfy cravings and your social agenda. Then, you discover the most important truth about dieting: Eating for health and
longevity is a skill that can be developed! However, most Americans reject this solu-
tion because it conflicts with today’s common beliefs about weight loss. You and I are programmed to believe that the changes we make are solutions – drink more water, consume more fiber and leaner forms of protein, cut back on table sugar and salt – all
excellent choices for daily success. But, your initial focus should be on diminishing the
eating habits you have formed over the years. Bottom line, a lifestyle sacrifice, like
cutting calories, repeated one hundred times over the course of a month, makes you
an amateur in the world of dieting. Repeating the same forced change one thousand times makes you a professional - easily managing your new habit well beyond six
months. It’s a slam-dunk win for the subconscious when you create internal conflict over short periods, so if your goal is long term success, you must commit to six
months of small daily sacrifices. In fact, you can sacrifice as little as ten percent – ten percent fewer calories, a ten percent drop in sugar and fat grams, a ten percent increase in fiber, and a ten percent increase in physical activity. Commit to six months
of repetition of these small eating and exercising activities, and what happens?
Success! But you have to control your mind’s desire to view change with fear and
reluctance. You have to fill the emotional void created by restricting calories. Once this new understanding evolves into a plan of action, you can make progress with both
weight loss and exercise. After all, the same incremental approach works with exercise, too. The question now becomes, ‘Will you accept or reject the truth?’, and, ‘Will
you win the battle against your subconscious through a six month effort?’ If your
answer is ‘yes’ to both questions, you now possess the ability to break through the
first two barriers. Two down, one to go.
Next month we’ll discuss
The Perception Barrier
Let’s Talk
by fredKLINGE
Running
Training When Sick: A Smart Thing to Do?
Bummer… it’s cold and flu season. We endurance sport athletes often walk a fine line between health and illness. Long hours of training tax our immune systems and overtraining can leave us vulnerable to the dreaded cold virus. After 34 years of running, I’ve finally incorporated some common sense rules when a cold strikes me down. Neck-up Rule The generally accepted rule is this – if your symptoms are occurring from the neck up (runny nose, stuffiness, sneezing), it’s okay to continue easy training. If your symptoms also include the chest and respiratory track (cough, fever, body aches, chills), discontinue exercise until these symptoms subside. One hard-and-fast rule – never run or exercise when you’re running a fever. Continuing to train through a cold can lead to lingering sinus and lung infections, sidelining an athlete for a much
longer period. If you’ve recently completed a long endurance event (triathlon, marathon, etc), your odds of getting sick afterwards can be up to six times higher than normal. As a preventive measure, I really throttle back on training during the first few weeks following a strenuous, long distance race. This allows my system to recover and rebuild. If you’re recovering from a severe cold or the flu, it’s a smart idea to only resume training after the symptoms have completely disappeared. Go for an easy run, ride, or swim at first and wait one to two weeks before resuming your normal training load. You run the risk of relapse if you rush back into fullon training mode. Keep in mind it usually takes about seven to ten days for a cold virus to run its course. I totally rest until I’m feeling better.
Cold Prevention Tips Experts recommend washing your hands often since viruses are most often transmitted by touch. It’s never a bad idea to carry alcohol-based hand sanitizer in your gym bag, backpack, or purse to use when you know you’ve been in contact with someone who’s been sneezing or coughing. If you run the heater in your house or workplace during the colder months, this can dry out your sinuses and trigger cold-like symptoms. I run a humidifier in my living space from November until March. My sinuses feel much better and it’s also good for my dry skin. Cold viruses are an inevitable part of life. Take a well-deserved break from training and rest. You’ll be back on the roads soon enough.
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mental fitness by ryanLOWE Don’t Let Your Past Determine Your Future
Ryan C. Lowe is a Speaker, Coach, and Author. Ryan is the founder of Get off Your Attitude Seminars and merchandise. He works with various organizations to help inspire change and achieve success through a positive attitude. For more information on his services, merchandise or his books, you can email him at info@ryanclowe.com or call 1.888.669.4011. You may also visit www.ryanclowe.com Text GOYA to 96362 for his weekly GOYA inspirational text message! Grab a copy of his book entitled Get off Your Attitude Today! To order go to www.getoffyourattitude.com
Get off Your Attitude means for one to think positive and take action; to talk, believe, act and think in a positive manner; to create a positive mindset during a negative situation or environment; to help someone create a positive mindset to overcome fear, adversity, oppression, or challenges that person may face in life. Make sure you grab a copy of my new book entitled Get off Your Attitude. To order go to www.getoffyourattitude.com
Whenever I think about my past, I feel like there’s an old movie reel in my head. When I’m feeling down or when I doubt my ability to face up to a challenge, I can hear it click on. It starts replaying all my failures, the hurtful words other people have said, the stupid things I’ve done, and all the missed opportunities I’ve had. It’s like watching a movie of the worst parts of my life. But I also try to remember the good times: times at the beach, traveling the country, spending fun summers with my grandmother, and hanging out with my friends. I have some amazing memories. What about you? What’s your life story? I’m sure you’ve had good times and bad times, too. There have been times you were happy to be alive and some days you’d like to forget altogether. There’s nothing wrong with that—it’s part of the human experience. The problem is allowing your past to determine your present and your future. Your past is your history. You can’t go back and change things, no matter how much you wish you could. You can’t always be re-living the great times, either. It just doesn’t work that way. What you can do is change how you think about it. You can accept life for what it was in that moment but realize you have to live in the present. You don’t have to let the past determine who you are right now. You can reinvent yourself any time you’re ready. Some people have a bad habit of holding grudges. For me, every night the slate gets wiped clean, and another day begins. It’s up to you to decide what you’re going to do with today. Are you going to live in the past or are you going to live in the present? Will you let your past be your future, or will you decide to change your life’s course? You can’t be positive about the present and future while focused on the past. Let go. Enjoy what you have today and what you will have tomorrow. Focus on your dreams and forget about the movie reel playing the collection of the worst of your life. Surround yourself with eagles who encourage you to live the life you’ve imagined. Believe in yourself and let others have faith in you. I was never considered the best and brightest student. I was just a B-C kind of guy. I had to take the college entrance exam three times to get in. I even had one high school teacher tell me I’d never amount to much. But I wasn’t going to let that hold me down. I’ve moved on with my life. I’m not going to let my past be an anchor. I use it as a ladder to climb up. I believe everything happens for a reason. Right now, I could still be whining about the loss of my company and the abrupt detours in my life. THAT would be a miserable life! You have a past, right? Things you’d love to change? Things you’ve done or things other people have done to you? You can’t change it. The issue is your attitude about what happened. How do you let it affect you now? Whatever memories or experiences there are, you have to make peace with them.
30 www.metrofitnessmag.com December 2012
If you won your high school championship, be proud of the fact—and move on with the rest of your life. If you’ve lived through a tragedy, you don’t have to let it define you—it can simply be something you experienced. You must learn to move on. Moving on includes getting over what you and what other people have done to you in your past. We all love to receive a compliment, but what sticks with us are the hurtful words people have said over the years. I may receive a hundred compliments, but they’re all going to be drowned out by the one criticism. You can’t let other people’s opinions of you keep you down. You get to choose your own life, regardless of what happened in the past and what others think of you. You can move on with your life, even if others don’t believe you have or you can. You don’t have to bury your past—you just need to come to peace with it. When you speak about an experience, you can talk about the good that came out of it and how it helped you become who you are today. Write down the experiences in your life you haven’t gotten over yet. Decide what you need to do to come to peace with them. If it’s counseling, get it. If you need to apologize, do it! You can’t fully live until you’ve come to peace with your past. "Remember that it is up to you to choose everyday to Get off Your Attitude and to create a positive lifestyle for yourself and others" Ryan C. Lowe Follow us Facebook at (Getoffyourattitude) and Twitter (Gtoffyrattitude). For more information or to pre-order a copy of Get off Your Attitude go to www.getoffyourattitude.com
Don’t let Exercise-Induced Asthma Stop you. Exercise-Induced Asthma Symptoms usually begin about five to 20 minutes after beginning to exercise. The symptoms often peak about five to 10 minutes after stopping exercise then gradually diminish. The symptoms are typically gone within an hour, but they may last longer.
Symptoms include one or a combination of the following: Coughing, Wheezing, Chest tightness, Chest pain Prolonged shortness of breath Extreme fatigue.
Northshore Allergy & Immunology, LLCNAI, LLC Office (985) 792-4022 804 Heavens Dr. Ste. 203 Mandeville, LA 70471
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*ALL T,T & L. WAC. ALL REBATES & INCENTIVES APPLIED.