I worked out until my ninth month of pregnancy and felt great! Revolution Fitness offers group training and programs which are unlike anything I've ever seen before. The group dynamic is very motivating yet you still get that one on one attention from the trainers. Since having a baby, time is of the essence. I only work out twice a week at Revolution Fitness and the results are unbelievable.
Working out here at Revolution Fitness is so much more affordable than having a full time personal trainer. Revolution Fitness is just so different than any other place that I've experienced. If you're serious about getting in shape, then this is the place to be.
Revolution Fitness NOLA has taken the leading training methods from around the country and put them all under one roof. No matter what your fitness level is, we have something for you.
When it comes to fitness, we know you want quick, long-lasting results. It won't take long before you start noticing and seeing those results you crave.
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 NEW LOCATION: 355 Lakeview CT. Covington, LA 70433
Richard J Guillot, M.D. Board Certified In Adult & Pediatric Allergy & Immunology
mastHEAD cover
publisher
kellyWALGAMOTTE
editor
lanaWALGAMOTTE
marketing
December
scotANTHONY
2013
Cover: Neruim International By: lindaCUCCIA Page: 16
volume4 NUMBER 12
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers
mikeMILLS jamesFAMBRO, MD catherineWILBERT larryMcEWEN garyDRAGON lyndsiLEWIS travisMANNY kristenSMITH lindaCUCCIA lisaVONEBERSTEIN
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
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Tid BITS
dragon’sCORNER
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supplementREVIEW
page 24 Vitamin B Fatigued to Fantastic by johnBILLINGS
chiroTALK
page 26 Bitter Truth About Fructose
page 10 Detoxify Your Body
by krisGUNNARS
by mikeMILLS
page 28 5 Ways to Boost Your Hormones
page 16 Nerium International
by aaronPOTTS
by lindaCUCCIA
page 22 Burpees • The Ultimate Workout
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healthyEATS
by travisMANNY 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
INSPIRATIONALNOTES
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spiritualFITNESS
kellyWALGAMOTTE publisher
Like Metro Fitness Magazine on: One hot day, a thirsty crow flew all over the fields looking for water. For a long time, he could not find any. He felt very weak and almost lost all hope. Suddenly, he saw a water jug below the tree. He flew straight down to see if there was any water inside. Yes, he could see some water inside the jug! The crow tried to push his head into the jug. Sadly, he found that the neck of the jug was too narrow. Then he tried to tilt the jug for the water to flow out, but the jug was too heavy. The crow thought hard for a while. Then looking around, he saw some pebbles. He suddenly had a good idea. He started picking up the pebbles one by one, dropping each into the jug. As more and more pebbles filled the jug, the water level kept rising. Soon it was high enough for the crow to drink. Never Give Up, there is always a way.
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com Dec 2013
Read us online at: www.metrofitnessmag.com
Holiday Weight Gain As much as we look forward to holiday parties and dinners, many of us fear enjoying it too much – and packing on the pounds. Indeed, the average American consumes approximately 4,500 calories and 229 grams of fat from eating a traditional Thanksgiving dinner. And that doesn’t include breakfast, lunch, or late-night snacking on leftovers. According to a WebMD report, the average American gains 1 to 2 pounds during the holiday season. And, those extra pounds tend to become permanent baggage. Year after year, those pounds can add up and contribute to overweight or obesity later in life.
Benefits of Breakfast “Children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.”
Walking
Best exercise for Women Everyone knows that a brisk walk is good for you, but what you may not realize is that numerous studies have shown that walking has specific health benefits. So when you take your walk today, you are: Helping to control your blood pressure, Decreasing your risk of heart attack, Reducing your risk of breast cancer, Boosting your good (HDL) cholesterol and lowering your bad (LDL) cholesterol, Lowering your risk of stroke, Managing your weight, and Protecting against hip fracture. “All in all, walking is the best exercise women can do to stay healthy," says Dr. Connie Sweet from Beth Israel Deaconess Medical Center. "And, it's easy, it doesn't cost anything, and everyone can make time for a short daily walk.”
FDA ban on Trans Fats The FDA announced this month that it is taking steps that will all but eliminate artery-clogging trans fats in processed foods. Even so, the FDA estimates that totally eliminating trans fats could prevent 20,000 heart attacks and 7,000 deaths due to heart disease each year. The agency is proposing to label partially hydrogenated oils, the primary source of trans fats, as “not generally recognized as safe” for use in food. Although many food makers have removed trans fats from their products in recent years, they are still found in some processed foods, such as margarine, microwave popcorn, and some desserts.
Eating Broccoli may help Your mother was right: Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance. A study, published in the Journal of the American Dietetic Association, evaluated the diets of adults and found that breakfasts of ready-to-eat cereal were associated with lower BMIs in women than other, higher-fat breakfast meals. Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eyehand coordination.
8 www.metrofitnessmag.com Dec 2013
prevent osteoarthritis New research from the UK suggests that sulforaphane, a compound found in broccoli and other cruciferous vegetables such as cabbage and Brussels sprouts, could help fight osteoarthritis, the most common form of arthritis. Led by the University of East Anglia (UEA), the study used cell and tissue tests to show that sulforaphane blocked cartilage-destroying enzymes by intercepting a molecule that causes inflammation. The researchers also found that mice fed a sulforaphane-rich diet suffered significantly less cartilage damage and osteoarthritis compared with mice whose diet did not contain the compound. Their research is published in the journal, Arthritis & Rheumatism.
Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
supplementREVIEW by: mikeMILLS Detoxify your body with a Natural Cleanse Millions of Americans will be consuming processed foods and calorie filled meals during the holidays over the next month and a half, one way to stay a step ahead of the game is to naturally cleanse the body before and after holiday binge eating. Detoxifying all the major organs with a complete body cleanse will help prevent undesired weight gain and flush out toxins. Many 100% all natural cleanse kits are available that contain ingredients that will cleanse the colon, digestive system, heart, kidneys, liver, and lungs. When choosing a cleanse be careful to
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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. Psyllium Husk is a popular source of fiber in most cleanses packs that 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 increase good cholesterol (HDL). Aloe Vera and cape aloe aids in digestion, soothes stomach discomfort and is a vital component in maintaining a healthy colon. Black Walnut oxygenates the blood to kill parasites and is anti-fungal. Goldenseal and dandelion root are used as a natural diuretic to help flush excess subcutaneous water from under the skin. Senna leaf extract is a natural herbal laxative that is commonly used in cleanser kits to aid in a full body flush. These key ingredients should be the foundation of a proper
natural cleanse. The most common length of time to perform a natural cleanse is one week. During this time period it is recommended that a diet high in fresh fruits and vegetables is consumed and to limit the intake of simple carbohydrates (sugar) and saturated fats. Fried foods should be avoided all together as well as red meat. A low calorie, low carbohydrate, and low fat protein shake is acceptable as a substitute to high protein meals such as chicken, fish, or beef during the week long cleanse. A 100% whey isolate protein shake is recommended due to its high absorption rate and is easily dissolved in water. At least six to eight ounces of water should be consumed eight to ten times daily for a minimum of seven days. Limit alcohol consumption to decrease the chance of dehydration while on a cleanse due to the natural diuretics included in most cleanse packs.
Five to ten pounds of weight loss is common with most natural seven day cleanse kits, making it a great way to “kick start� a weight loss program for the New Year. Remember to keep calorie dense meals to a minimum during the holidays and the cleanse will be even that more effective. 7 day cleanse kits can be found in local health food and vitamin stores and should be on everyone’s wish list for a healthy Holiday season!
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.
cuccia’sCORNER by: lindaCUCCIA Work As we mature into adulthood, we tend to develop thoughts on work and changing our experience of it some unhealthy attitudes toward work. When we begins with a realization, and ends with a decision. We choose to work, because it is the right thing to begin to associate work with drudgery and obligation, do. Work is the LEAST we can we allow ourselves to We can choose to be thankful do to contribute to society, become resentful, and we spend increasing amounts for the opportunity to use our tal- show respect to our parents of time complaining about ents and participate in our society, and teachers, express gratitude to God for all we have hours, salaries, and how while earning money to build our been given, utilize our talwe are treated. Interacting ents, and pay our own way in with other disgruntled lives and provide for our future. life. In working, we learn to employees, social media, obey our employers, manage and television sitcoms can reinforce these negative thoughts and feelings about our time, spend our money wisely, complete required work, and before long, we are spending the entire tasks, and deal fairly with people, no matter how we week wishing for Friday. If we allow this kind of nega- feel in the moment. And these are skills and attributes tivity to persist, it can multiply, affecting our quality that will last for our lifetime. There is a joy and satisfaction that comes from of life, and maybe even our job security. Shifting our
dragon’sCORNER sacrificing “fun” and “leisure” for work, especially if the work we do is for a greater good. Some people never learn the stinging sweetness of that discomfort, because they never sacrifice what they want “right now” for what they want in the bigger picture. They also never experience the bigger picture. They simply go from pleasure to pleasure without building anything solid or worthwhile. As author Ralph Waldo Emerson writes, “Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.” What if work is the way God chooses to express Himself through you on this planet? What if it is the greatest possible gift, and you shy away from it? What if it is your golden opportunity to build a life of which you have only dreamed, and you trudge toward it like it is a prison sentence? What if you, at work, using your muscles and your mind, is life itself, and you complain about being there as if death is preferable? We have another choice, to embrace work, to be mentally and emotionally present for every aspect of it throughout the day, both pleasant and unpleasant. We can choose to be thankful for the opportunity to use our talents and participate in our society, while earning money to build our lives and provide for our future. We can be thankful for our employers, knowing that through them we are being taught life skills that will become part of who we are. And we can learn to say, “Thank God for Monday!” and mean it. Every decision counts.
Tendonitis, What is this? garyDRAGON Tendonitis is something we’ve all heard of; but how does it happen? You can start off your day feeling good. Then all of the sudden, for no reason at all, you begin to have pain. It could be the condition called “tendonitis.” Tendonitis is the inflammation fo your tendons, the soft tissue attachments that connect muscle to bone. There are many causes of tendonitis, but often it is caused by overuse or repetitive movement of a muscle and tendon. Most of the time you don’t know what caused your tendonitis. You may not feel pain until several days later. Tendonitis is similar to the brakes in your car. You drive around for several years without any problems with your brakes. Then you drive to work with the brakes functioning fine, and on the way home you hear the metal on metal sound. Now you need new brakes; however, the wear and tear was not visible so you continued to drive your vehicle as usual. A similar scenario occurs with the progression of tendonitis. You may be doing a certain activity over and over that causes irritation to the tissues, but your body does not
Gary Dragon, owner of Action Physical Therapy and Sports Medicine, has a Master’s & Doctorate degree in Physical Therapy from the University of St. Augustine. Gary has 13 years of experience specializing in orthopedic and sports related injuries.
healthyEATS Grilled Salmon Cakes robHOWELL This is a simple way to make salmon cakes without the fat and filler ingredients. I like to use whole skin on fillets and make sure that it’s wild caught. I make this dish Paleo so it can be enjoyed by people following that way of eating. This dish can be easily modified to your individual taste by just changing a few ingredients. I like to pair this dish with a Caribbean slaw. It really brightens the flavor of the cakes. This meal can also be enjoyed if you are on a no gluten diet. I use coconut flour as the binder. That is gluten free flour and gives a nice flavor! To Make: Heat a large pan with coconut oil, 2 tsp. Mix in a bowl
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
register it as pain. You continue to perform the same activities not knowing they are irritating your tendons. Then all of the sudden, you begin to develop pain in your tendons. A lot of times, this is due to poor body mechanics. Improper mechanics can result in muscle instabilities causing the body to develop abnormal firing patterns. Tendonitis can linger for months to years if the cause is not treated. You can continue to treat the symptoms, but if the problem is not addressed, the symptoms will continue. If you are suffering with aches and pains that just do not seem to be going away, you may be suffering from tendonitis. Physical therapy can identify abnormal body mechanics and compensating movement patterns and put you on a specific program to help you get out of pain. So do not let undiagnosed tendonitis keep you from performing to your full potential. Come visit us at Action Physical Therapy & Sports Medicine where we can make sure your tendonitis is eliminated and get you back into “ACTION.”
the chilled salmon and the other ingredients. Then form the salmon mixture into patties. Since it is already cooked, you will just be browning the cakes and bringing them up to temperature. Place each patty in the hot pan and cook until golden brown and the center is warm. Then enjoy!
Ingredients: 2 lbs of salmon (season with creole seasoning and dill, cook and then chille) 4 eggs ½ red bell pepper, diced fine 3 sprigs of green onion, sliced thin
½ tsp garlic powder ½ tsp dill 2 tsp coconut oil 1 tsp creole seasoning 4-5 tbsp coconut flour (add 4 and then more if they don’t stick together)
by: dr kristinSMITH Want to Prevent Spinal Related Pain? Check Your Posture First. Your spine is strong and stable when you practice healthy posture. But when you stoop or slouch, your muscles and ligaments struggle to keep you balanced. This can lead to back pain, headaches and other problems. Good posture helps maintain the natural curves of the spine, while poor posture does the opposite — which can stress or pull muscles and cause pain. When standing, keep these tips in mind: keep your shoulders back and relaxed, pull in your abdomen, keep your feet about hip distance apart while balancing your weight evenly on both feet, and let your hands hang naturally at your sides. Don't forget to avoid tilting your head forward, backward or sideways, and make sure your knees are relaxed and not locked. To test your standing posture, try the wall test. Stand with your heels 2-4 inches away from the wall with your head, shoulder blades and buttocks touching a wall. Slide your hand behind the curve in your lower back, with your palm flat against the wall. You should feel about one hand's thickness of space between your back and the wall. If there's too much space, tighten your abdominal muscles to flatten the curve in your back. If there's too little space, arch your back so that your hand fits comfortably behind you. Walk away from the wall while maintaining this posture. Try to keep it up throughout your daily activities. When sitting, keep these tips in mind: choose a chair that allows you to rest both feet flat on the floor and keeps your knees level with your hips (if necessary, use a footstool). Sit back in your chair. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back. Stretch the top of your head toward the ceiling and tuck your chin in slightly. Keep your upper back and neck comfortably straight while keeping your shoulders relaxed (not elevated or rounded). Maintaining proper posture keeps bones and joints in the correct alignment so that muscles are being used properly. It can help decrease the abnormal wearing of joint surfaces that
LIVE FIT MEALS - Individually packaged meals deigned to fit a healthier lifestyle choice. These calorie conscious meals are designed for portion control, are lower in sodium, lower in fat, and preservative free. If you're trying to balance your work and family responsibilities and want to eat well, consider ordering Live Fit Meals. Instead of having to shop for the freshest ingredients and prepare a meal from scratch after a long day of work, trust a local healthy pre made meal like Live Fit Meals to provide you with balanced nutritional meals. If you're searching the Greater New Orleans area for healthy gourmet food delivery services, check out our web site for delivery options It is said that when trying to get back into optimal physical shape and good health that it’s 20% how you work out and 80% what you eat and how you eat it.
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Disc Herniation? Cleared By FDA Metairie- A new free report has been released that reveals how breakthrough medical technology is offering new hope to disc and sciatica sufferers. Discover how a clinical study has revealed that non-surgical spinal decompression is 86% successful in treating debilitation back pain. Find out how this FDA cleared technology is helping bulging & herniated disc pain patients. For your free report entitled, "The Sever Back Pain, Sciatica and Disc Pain Guide,"
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by: lindaCUCCIA
W
hile conducting scientific research on the Nerium oleander plant, researchers discovered its remarkable anti-aging properties for the skin. The company then developed a patented process for extracting the key ingredients from this plant and formulated a powerful product, which is now available from authorized distributors. The resulting one-step NeriumAD serum, applied at bedtime, addresses fine lines, deep lines, wrinkles, discoloration, uneven texture, and enlarged pores. Philippa Tramell, who is a home care nurse on the Northshore, was introduced to this product a year ago, and in just five days she saw phenomenal results. She fell in love with it and began sharing her results with others. “I’ve tried everything on the market and nothing has ever worked like Nerium. It
is the only anti-aging skin care product that is patented. In addition, Nerium is plant-based, and it’s only one step, so it couldn’t be easier to use!” Her husband Greg also uses the product. “It really is incredible. I use it myself. And from a male perspective, it is easy to share with anyone.” Whether you have young, vibrant skin and want to keep that youthful appearance, or if you are already seeing the signs of aging and sun damage, NeriumAD is designed for you. While most skincare companies use only visual data from a dermatologist to show results, Nerium uses advanced facial scanning equipment to measure actual changes in skin surface. In clinical tests, the reduction of wrinkles, discoloration and lines ranged from 18-67 %. This product contains no harsh ingredients and is noncomedogenic, so anyone can try it absolutely free for five days and enjoy its amazing benefits. Philippa was so impressed after her 5-day trial results, that she became an Independent Brand Partner. Philippa says she thoroughly enjoys sharing the age-defying benefits of NeriumAD with others. “It doesn’t ever feel
<<< Philippa & Greg Tramell like work. In fact, I shared the product with three new people today, in ordinary conversations.” Over the past year, she has steadily expanded her home-based business, introducing the product to hundreds of people, matching her salary as an RN and earning her own Lexus. “In addition to being a fantastic product, this is a ground-floor business opportunity. The company has grown exponentially, but it is new to our area, so now is the time to invest and build your own successful business.” Because of the science behind the product, and the results they have experienced, Greg & Philippa along with their team of Brand Partners can help others look and feel better while helping them start their journey to financial freedom. If you are ready to see what NeriumAD can do for you, you can become a Preferred Customer and enter the 90-day Real Results Contest being offered by Nerium International. Simply take a “before” photo, use the product consistently for 90 days, and then take an “after” photo. Entries are judged on personal stories and visible results. In just 90 days, you can compare your photos to see your results and be eligible to win an all-expense paid luxury vacation! As a Preferred Customer, you can also receive your own product free with the “3UR Free” program. Recently, Nerium introduced an anti-oxidant day cream to compliment the night cream. The company is running a promotion that will give Preferred Customers this light and effective day cream free for life after only 90 days of use. Nerium International is the first of its kind in direct sales for several reasons. There are programs such as YEP (young entrepreneur program) that mentors 18-24 year olds,
teaching them to become small business owners. Also, for every bottle of Nerium that is sold, 30% goes back to Nerium Biotechnology, Inc. to fund research for cures for diseases like cancer. In the first year of business, Nerium earned the Bravo Award for Exponential Growth and made the top 100 direct sales companies. Whether you are interested in experiencing remarkable anti-aging benefits, or if you are ready to start your own lucrative business helping others to look and feel better, your journey starts with Nerium International. For more information, contact Philippa Tramell at (504) 232-1300, or by email at southernhealthnbeauty@gmail.com. Contact her today to start your free 5-day Nerium experience. For Philippa, the 5-day Experience was the beginning of a more youthful appearance, newfound confidence, and a fascinating new career. What can it do for you?
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Encouraging Physical and Spiritual Fitness by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
One of the most important things in life is to find good examples. If we have no teachers, trainers, or mentors, we are forced to learn every lesson the hard way! My dad once said: “A wise man learns from other’s mistakes, a smart man learns from his own mistakes, but a fool learns from no one’s mistakes.” When it comes to physical fitness we would be foolish to ignore the combined wisdom of athletes who have gone before us. Much of their knowledge has come through painful lessons and we have much to learn from them. Another very important thing in life is to find good inspiration. Great people who have accomplished great things help us to see what can be done and encourage us to do the same or better. The inspiration not only comes from what was accomplished, but the way it was accomplished. Some have made great sacrifices in order to achieve their goals; however, they willingly gave up lesser things to achieve greater things. This kind of commit-
ment inspires, especially when it comes to physical fitness. Spiritual fitness is no different. We need to find good examples and good inspiration. The
could result in arthritis while decreasing stress on the ligaments holding the joints of the spine together. It can also prevent the spine from becoming fixed in abnormal positions. Lastly, it prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy. Chiropractors specialize in proper posture related to the spine and spinal related structures. Stop by and visit us so we can analyze you posture and answer any questions you may have. Prevent spinal related pain before it starts and work on improving your posture.
writer of Hebrews had just given a “hall of fame” list of people of great faith (good examples) when he mentions the one who should serve as our ultimate inspiration for physical and spiritual fitness. Hebrews 12:1-3 NIV “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinful men, so that you will not grow weary and lose heart.”
Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303
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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 bodyweight 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 exercise because even though they mostly work your chest and arms, they also challenge your core, back and legs to a degree. Burpees, however,
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.
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.
Fat burning Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.
Ever
by: jonhBILLINGS
feel like you wonâ&#x20AC;&#x2122;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 five foods that improve energy throughout the day. Morning, noon or night, these foods filled with energy-giving vitamins help turn food into fuel within every cell, for natural and long-lasting energy.
B Vitamins and 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, B complex includes Vitamins 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.
Well-known for containing omega-3, an essential fatty acid, this high protein food is also rich in vitamin B12. Try mackerel, herring, salmon, tuna, cod, trout or sardines for a dose of this important B vitamin including vitamin B6. Great for brunch or an early snack due to the rich omega3 content which has been shown to help improve mental functions and cognitive ability.
Peanuts, cashews, and hazelnuts are all a good source of vitamin B6. A handful of seeds, trail mix, or hemp seeds as a topper to a side salad at lunch is a great midday ener-
gy booster. Did you know that hemp seeds contain vitamins B1, B3, B6, and B12, along with vitamins C, D, and E. And thatâ&#x20AC;&#x2122;s not all, most nuts and seeds also contain essential minerals like magnesium, potassium, calcium, and iron.
mins 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. Hard-boiled eggs also make an easy snack at work or a good salad topping.
A ready-to-eat source of dietary fiber, potassium, antioxidants (including lutein), and carotene along with water-soluble, energy-boosting vitamins including B9, B6, B3, and B1.
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 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.
Not only are they natureâ&#x20AC;&#x2122;s perfect protein, they also provide vitamins A, E, and K along with most of the B vita-
24 www.metrofitnessmag.com Dec 2013
So there you have it.A few quick tips 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.
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Added sugar (sucrose) and high fructose corn syrup are about half fructose, half glucose. Sugar is broken down into these two simple sugars in the digestive tract, before it hits the bloodstream. Whereas glucose is found in every cell on the planet and is a necessary part of life, the same can not be said about fructose. The liver is the only organ that can metabolize fructose in any significant amount. When we eat small amounts of it, or we’ve just finished a workout, the fructose will be used to make glycogen (stored glucose) in the liver. However… if we didn’t just finish a workout, or we are eating large amounts at a time (like a bottle of soda or a few scoops of ice cream) then the fructose will be turned into fat. When this happens, some of the fat can lodge in the liver, leading to nonalcoholic fatty liver disease. This process also leads to something called insulin resistance in the liver, meaning that the liver stops “seeing” insulin in the blood. When that happens, the body starts producing even more insulin. It has been shown in controlled metabolic studies in humans, that consuming large amounts of fructose can lead to insulin resistance and chronically elevated insulin levels, as well as problems with cholesterol, triglycerides and blood sugars. Insulin resistance is a key feature of metabolic syndrome, a cluster of symptoms believed to cause type II diabetes, obesity and heart disease.This alone can explain how fructose, more than any other nutrient, may be a leading cause of some of the biggest health problems in the world.
Leptin is a hormone that is secreted by fat cells. The bigger the fat cells, the more leptin they secrete into the bloodstream. When this happens, the leptin is supposed to function as a signal, telling the brain that the fat cells have plenty of energy. When leptin works as it is supposed to, it tells the brain that we don’t need to eat and that we can burn energy at a normal rate. Leptin is a hormone that is crucial for the regulation of long-term energy balance. One of the problems in obesity is that the fat cells are packed with fat… and they do, in fact, secrete a whole bunch of leptin into the bloodstream. However, the brain doesn’t “see” the leptin, a condition known as leptin resistance. This is common in obese individuals and is central to the study of obesity. According to a study by Dr. Robert Lustig, a pediatric nevroendocrinologist, high insulin levels can block the action of leptin in the brain, and there are some studies to support this. If this is true, then it could explain how insulin resistance and elevated insulin levels lead to leptin resistance and therefore obesity. Studies also show that having elevated triglycerides in the blood can block leptin from getting to the brain. Fructose is one of the key drivers of elevated triglycerides. Of course, the way the brain regulates energy balance is extremely complicated and not all scientists agree that this is what happens. But it is an interesting hypothesis that seems to make sense on the surface.
26 www.metrofitnessmag.com Dec 2013
by: krisGUNNARS
I totally agree that fructose from added sugars is harmful. However, the same does NOT apply to the fructose from fruit. As with everything else in nutrition, this depends completely on the dosage and context. When people who don’t exercise and eat a Western diet (the majority of people) consume large amounts of fructose from added sugar, this can be a complete disaster… leading to metabolic syndrome and all sorts of horrible diseases. If anything, excessive amounts of fructose from added sugars may be the single most damaging aspect of the modern diet. However… fruits (that also contain fructose) will NOT have the same effect. Fruits have lots of water, fiber and a low energy density. They take a while to chew and make you feel full very fast. It is almost impossible to overeat fructose by eating fruit. In fact, most people would probably see major health benefits by eating some fruit instead of some of the other junk in the Western diet. The only reason I can think of to avoid fruit is if you have some sort of intolerance, or you’re on a very low-carb, ketogenic diet. Dr. Lustig agrees that fruit is healthy despite the small amounts of fructose, but the problem is that he doesn’t always make it clear, which detracts from his message and makes people defensive. So… fructose from added sugars is bad, but it does NOT have the same effect if you’re getting it from real foods like fruits. Kris Gunnars: www.authoritynutritiion.com
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by: aaronPOTTS
Here are the top five strategies you can do today to hack your body and improve the levels of anabolic hormones flowing through your veins:
Get 7-9 hours of Do stress-reducsleep every night. ing activities like meditation or yoga every day. To place the body in an anabolic (musclebuilding) state, adequate sleep is essential. While you’re sleeping, protein metabolism occurs at a more proficient rate, mainly due to a big spike in GH (growth hormone) release within the first hour or so of sleep. Then, smaller bursts of GH are secreted about every four hours. The more sleep you get, the more GH you produce. On the other end, a lack of sleep contributes to an increase in cortisol production, a catabolic, muscle-damaging hormone, which will lower testosterone levels. Not good.
The modern way of life that most of us have become accustomed to also creates a constant, high degree of daily stress. Being overly stressed will quickly increase cortisol levels, cause testosterone levels to plummet, and decreas the secretion of GH. Doing a daily stressreducing activity will allow you to manage daily stress and minimize any negative effects.
“The more intense a workout, the more hormones are released.”
Perform regular, high-intensity exercise with short rest periods. Compound, multi-joint exercises (think squats, lunges, pull-ups, and presses) at high-intensity with minimal rest between sets increases GH, IGF-1 (insulin growth factor) and testosterone secretion. The release of this hormonal trifecta is proportionate to intensity. The more intense a workout, the more anabolic hormone is released. The daily frequency and amplitude of these hormones will increase when this type of exercise is followed consistently. (That means you gotta make it to the gym and actually follow your program!) This will allow more anabolic hormones to pulsate through your blood more frequently throughout the day.
Drink a protein/carbohydrate drink within an hour after working out. The post-workout drink is arguably the most important “meal” of the day for anyone looking to build muscle. High-quality, fast-digesting protein consumption immediately after a workout allows for the proper “building blocks” to be in plentiful supply. Adding some carbs to the mix will create an insulin spike that will shuttle all of those muscle-building nutrients directly to the muscle cells, jump-starting the repair and regrowth process.
Eliminate or significantly reduce your Your Homework: Follow the Top 5 intake of caffeine, alcohol, nicotine, and other drugs. If you want to be super-anabolic, you need to stop or seriously reduce the amount of alcohol, caffeine, and other drugs you take. Alcohol interferes with protein synthesis, dramatically reduces testosterone levels, decreases GH secretion and lowers insulin sensitivity, causing nutrients to be delivered into fat cells rather than muscle cells. Caffeine and other drugs will elevate cortisol levels, which drive down testosterone production as previously mentioned. (It doesn’t mean you can’t enjoy some coffee or a beer a few times per week; it just means you need to be aware of the potential effects.)
Now that you have a basic knowledge of how to boost your hormones naturally, try following our top 5 tips. Don’t worry about trying to follow them all at once, however. That’s how plans fail. Instead, pick just one strategy from below — the one that sounds the easiest to you — and practice it for two weeks without missing a day. Give it a few days and you may just feel like a brand new man. • Get at least 7-9 hours of sleep every night. • Do a stress-reducing activity like meditation or yoga every day. • Perform regular, high-intensity exercise with short rest periods. • Drink a protein/carbohydrate drink within an hour after working out. • Eliminate or significantly reduce your intake of caffeine, alcohol, nicotine and other drugs.
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