FIVE A'S OF MAKING STRAY-PROOF RESOLUTIONS
Page 26
METRO FITNESS
R FEATURE • Pg14 THIS ISSUE’S COVE
Page 12
Page 16
What's next for this leader?
You Could be at Risk masculinity. Early detection is the key Male Menopause!
Page 18
The Silent Killer Estrogen Chris Symons Free AAA Screenings The neglected side Fitness Family Umpire
FEB 2018
You can have anything you want as long as you have a great plan on how to get it
2018 Jefferson Parish
Senior Expo 17th Annual
P
J
y
Hosted By:
T HEME : T HE G ROOVY 1960’ S Thursday, March 29th
1960 rd 1st, 2nd, 3 place Costume Competition
8:30 AM - 1:00 PM
The Pontchartrain Center 4545 Williams Blvd. Kenner, LA
Best Decorated Booth Competition
Providing vital resources to our community, informative health and welfare initiatives for Jeerson Parish senior residents. With the goal of increasing longevity, and improving quality of life.
For more information about the Expo or to become a Vendor Call Kelly Walgamotte at: 985-778-6171
mastHEAD
mastHEAD publisher
KellyWALGAMOTTE
Contents
Feb 2018 ISSUE: 92
cover
on the cover
Chef Prep 2015 Meals: Core
editor publisher
LanaWALGAMOTTE kellyWALGAMOTTE
marketing
editor
ScotANTHONY
lanaWALGAMOTTE
account executive
AvaZerbenick
marketing designer
October
scotANTHONY KellyWALGAMOTTE
volume6 NUMBER 10
contributing writers
MaryBOUNDS GaryDRAGON gregFLORIDI BeckyROLLAND MarisLEE TravisMANNEY DrLarryTMcEWEN MikeMILLS chrisTIBLIER FredZOLLER
account executive
Cover: Trainer’s Choice by Liz Maddox
Be Good toPage 14 You!
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
“Take the Guesswork Out of Eating Healthy”
chief designer
page 10
page 6
JoyRancatore
contributing writers
Tid BITS
runnersCORNER
page 8
page 12
supplementREVIEW
mikeMILLS Metro Fitness is published melissaBRELAND monthly by Metro Fitness P.O. Box 752 larryMcEWEN Slidell, LA 70459 garyDRAGON 985-778-6171 kristieANDRES Copyright 2015 by Metro Fitness. travisMANNY No part of this publication can be reproduced without the written, expressed consent of the kristenSMITH publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher.
For advertising information, contact Metro Metro Fitness is published monthly by Metro Fitness business department at: 985-778-6171 Fitness P.O. Box 752, Slidell, LA 70459, 985Fax at: 985-201-8165, 778-6171. or e-mail at: metrofitness@live.com.
Copyright 2015 by Metro Fitness. No part of Letters to the Editor are welcome this publication can be reproduced without Send signed letters to: P.O. Box 752 the written, expressed consent of the pubLA 70459 lisher. Slidell, Reproduction of editorial content or graphics in any manner or in any medium is E-mail Opinions of staff & contributing letters to: metrofitness@live.com. prohibited. writers do not necessarily reflect the opinPlease include a phone number for ions of the publisher. For advertising informaverification (it will not be published). tion, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 The Editor reserves the right to edit for or e-mail at metrofitness@live.com. length, style and spelling. Letters to the Editor are Welcome – send Postmaster: signed letters to P.O. Box 752, Slidell, LA address changes to 70459.Send Please include a phone number for Metro Fitness verification (it will not be published). P.0. Box 752 E-mail letters to metrofitness@live.com. Slidell, LA 70459 The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, 4 ∙ ∙ Slidell, LA 70459
By: Liz Maddox
page 20 Pets & Your Medicine Cabinet by Dr. lizaLEDET, DVM
spiritualFITNESS
page 22 Running Fundamentals
page 12 Chiro Talk
by aaronPOTTS
by Dr. kristinSMITH
page 28 The Bitter Truth About Fructose
page 17 Eggs What’s the Difference
Health Fitness by krisGUNNARS
STRENGTH | CARDO
READ MORE ON > PAGE 14
MIND | BODY
8 Kids and Running 9 Secret to Athletic Elcellence page Fitness Myths Exposed 13 Area18 Race9Schedule 10 Nitric Oxide 20 Hardest Part ofby travisMANNY Running 16 AAA The Silent Killer is Starting 18 Neglected Side of Masculinity
Motivation Nutrition by krisGUNNARS
FOOD | SUPPLEMENTS 8 11 20 22
Pan Seared Fish Proteinpage Diets 13 healthyEATS Why Diets Fail Low-Carb Over Low-Fat
INSPIRATIONALNOTES
ADVICE | SOLUTIONS
7 Spiritual Fitness page 15 12 Chris Symons area 26 Five A’s RACES of making Stray-Proof Resolutions
A boy and his father are hiking through the mountains.The father gets a little bit ahead and the boy slips. He bangs his leg on a rock and yells, "Ouch!" Just as soon as he says that, he kelly hears "Ouch!" coming right back at him. A little startled he yells out to the mountains, "Who publisher are you?" thinking it’s someone mocking him. Immediately he hears a reply back, "Who are (985) 778-6171 you?". He then yells, "You coward!" And just the same way, he hears the same response "You Like Metro Fitness metrofitness@live.com coward!" Getting more frustrated and about to burst into anger, he looks to his father and Inspiration is a profound feeling that precedes change. It’s like a window through Magazine on: asks him,we "What's going justwe smiles andhave. says, "Son, attention" He thento which may be ableon?" to His see father the life could It canpay give us the ability yells back to the mountain, "I admire you, you are a leader, you are a champion, you can recognize that changing our life begins with changing the way we think, since our do anything!" With each phrase, he receives the same response in return.The boy looks a thoughts create our actions, and our actions create the life we could have. little confused so the father explains, "Son, people call this an ECHO; but really, this is LIFE. For some, inspiration comes from experiencing a connection to nature—the oceans, rivers, and forests. Immersing ourselves within our environIt gives you back every- thing you do or say. Life is a reflection of our actions!" If you want ment can more be a powerful feeling wemore longlove to sustain. others, it may come from the belief that if we can succeed at changing our to be loved by others, itand firstjoyful starts with giving to others.For If you want more habits, weincan dreams—whether theymore are confi about feeling better, having more energy to do things with our loved ones, or even just confi dence yourachieve team orour your employees, become dent in yourself. If you want more respect, more respect to at others. If you want all-out massive success, help performing bettergive in sports, work or school. others to become successful. This relationship to everything, in all areas life. Your Once you are inspired to change, the keyapplies to success is in taking smallofsteps each day. And when you find yourself reaching your first goal, you life is not a coincidence... it is for a refl of YOU! may want to slow down aection moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving a
kellyWALGAMOTTE WALGAMOTTE publisher
Read us online:
MetroFitnessMag.com
goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown
. Feb 2018 God ∙Bless,
Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
Read us online at: www.metrofitnessmag.com
Bayou Saturday, March 24th
BARK F EST
At The Northshore Harbor Center For more Information Call (985) 781-3650
E VERYTHING Y OU N EED U NDER O NE W OOF Saturday, March 24th Free DOG Costume Competitions
10:00 AM - 2:00 PM
Northshore Harbor Center
Free Admission Family Friendly
101 Harbor Center Blvd Slidell, LA
Bayou Bark Fest Contest Timeline Costume Contest Cutest Dog Adoptable Pets Ugliest Dog
10:30 11:00 11:30 12:00
Dog/Owner Look-alike Contest People’s Choice Dog Parade
12:30 1:00 1:30
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
e thing physical, mental, emo-
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by: Larry Dr. Larry T. McEwen by: Dr. T. McEwen Senior Pastor are so important to all areas Think by: of Dr.well-being! Larry T. McEwen Northshorechurch.net about it, if you have a good reason for doing what you Senior Pastor, Northshorechurch.net
motivate what we do; and reasons and motivations Senior Pastor, Northshorechurch.net
do, it stands to reason What do physical fitness and spiritual fitness the Apostle put it this way in 1 Corinthians you will do what you do have“Come in common? are multiple things! 6:19-20: you not know that your body to me,There all you who are weary and “Do with much greater pase motivate what we do; and reasons and motivations T here's at least one thing physical, mental, emoOne of the fi rst articles I ever wrote for this burdened, and I will give you rest. Take myisyoke a temple sion. of theAnd Holypeople Spirit, who who is in e so important to all areas of well-being! Think tional, andand spiritual fitness have common: the are upon you learnwhy from me,all for I am in gentle publication discussed spiritual fitness you, whom you live have theirreceived life withfrom pas-God? g and in youphysical, will rest motivate do;a good and reasons and motivations washumble so vital toheart, physical fitness. Now find if bought youwe have reason for doing what you about it,what Tneed here's oneand thing mental, emoforat a least well-timed getaway, ayou break, aarechange inare Youfor not your own; youones were sion the who s your souls. For my yoke isyour easyphysical and my burden might fi nd this surprising, but are so God important of itwell-being! Think stands to reason at a price. Therefore honor with your to all areasdo, and spiritual fitness the scenery, a vacation! As I all have in common: are more highly motittional, isfitness light.” can have an effect on your spiritual body.” Spending the time to work out, being you will do what youyou do you have a good reason for doing what it, ifgreat to achieve onathe beach listenkneedsitfor well-timed getaway, a break, a NIV) change vated in about (Matthew 11:28-30 fitness. If a person allows himself or herself “Come to me, responsible, all you who are weary and nutritionally and taking the time things, and they usually escenery, withit much pasing to the roar As of the do, standsgreater to reason a vacation! to get completely out I of shape physically, burdened, will give you Takebut my yoke to and rest, Iwhich includes not rest. only these sleep, do! So where did s sion. And people waves and desire feeling you will do what youwho do sit on the their beach listenboth andthe ability to grow upon you and learn from me, for I am gentle come from? Did I mention that I'm sitting also relaxation, are great ways to honor . It helps us to rest. It helps us lofty ideas “Come to me, all you who are weary and live their life with passea breeze blowing spiritually can be severely Now with much greater pasing us to the hampered. by the and oceanhumble watching the wavesbody. roll in? spirituelps tothe focusroar or to of re-focus. heart, and you will findfind rest for Godin with your YouAnd might even burdened, I realize there are sometimes physical health and I will give you rest. Take my yoke sion are ones who who against my face, it is sion. And the people andthings feeling describe toenergy you how benewords ewaves clearly the in lifethe that ally speaking, thatcan't you when youmy areburden your souls. Forhave mymore yoke is easy and upon you and learn from me, for I am gentle issues completely out of our hands or ability are their morelife highly clear to me justficial this getaway hasspiritual been for me.workouts It's as iflikethe s sea us tovery reflect on why we do live withmotipasbreeze blowing doing fitness prayer, is of light.” to do anything about. That said,and most the humble in heart, and you will find rest for come true for me today. vated to achieve great t's ourhow fitnessmuch goals, or our break life words of Christ have this Bible study, and serving(Matthew God and others. The sion are the ones who 11:28-30 NIV) against face, timemy physical fitnessitis aischoice. Ifyour we choose souls. For my yoke is easy and my burden al to examine the reasons that things, andhighly they usually was needed! Why? Time writer of Romans put it this way: “Never be are more motiignoretoourme body’s need for proper diet, very to clear just is light.” lacking in zeal, but keep your spiritual fervor, do! So where did these off or time away does exercise and rest then we have chosen to vated to achieve great how much this break 11:28-30 NIV) servingItthe Lord.us Be (Matthew joyful in hope, patient in from? lofty ideas come Did I mention that I'm sitting helps for what the Bible says isus theto rest. soneglect manycaring helpful things. It helps things, and they usually was needed! Why? Time faithful in prayer. with God's of the HolyItSpirit! Most by Share the ocean watching the waves roll in? And spiritutovery gettemple perspective. helps us people to focusaffl oriction, to re-focus. do! So where did these off orwould timenotaway even does think about desecrating people who are in need. Practice hospitality.” I
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It helps us to see more clearly the things in life that ally speaking, words can't describe to you how beneHso many lofty ideasHoly come It helps us about helpful It ithelps Make no mistake it, God’s Spiritfrom? Did I mention that I'm sitting a sacred place,things. but when comesustoto ourrest.
really matter. It helps us to reflect on why we do ficial this getaway has been for me. It's as if the your physicalbyfitness help you do we don’t It think a second the to ocean watching the waves roll in? And spirituto getbodies perspective. helps us to thought focus orwill to use re-focus. what we do. things Whether it's our fitness goals, or above! our life words of Christ have come true for me today. about doing that are hurtful. Paul all of the It helps us to see more clearly the things in life that ally speaking, words can't describe to you how benegoals, it is so beneficial to examine the reasons that really matter. It helps us to reflect on why we do ficial this getaway has been for me. It's as if the
words of Christ have come true for me today. Low Back Pain? Have You Thought dragon’sCORNER goals, it is so beneficial to examine the reasons that About You Core? dragon’sCORNER JOINT HEALTH According to the ACA, 31 million this way, having a strong set of core muscles what we do. Whether it's our fitness goals, or our life
Americans have suffered from back pain at any given time. In fact, it is considered the number one cause for disability throughout the world. Among the causes for lower back pain are arthritis, poor posture, obesity, disease of the internal organs (kidney stones/infections, blood clots, or bone loss), and acute injuries directly to the spine (sprain ligaments, strain muscles, rupture discs, etc). For those causes that are mechanical such as disc, arthritis, and poor posture, studies have shown that compared to general exercise, core stability exercise is more effective in decreasing pain and may improve physical function. Core muscles refers to pelvic floor, transversus abdominis, multifidus, obliques, rectus abdominis, erector spinae muscles, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius muscles. Working together as a unit, these muscles help to stabilize the spine during purposeful movements such as athletic activities as well as during events like preventing injury during a slip or near fall. In
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can prevent injury as well as prevent the spine from having to do all the work during movement and activities. There are several well-known exercises designed to strengthen the muscles of the core, but the real trick is doing them properly and in the most appropriate sense to gain the most benefit and prevent further problems. Whether you're looking to prevent back pain or alleviate issues you may be having, my best advice would be to consult a qualified personal trainer. A trainer will be able to pin-point the muscles that are in most need of attention. They will also be able to identify any postural adjustments you may need to make in your form so that you can prevent unnecessary wear and tear or injury while doing the exercises. Not all exercises are appropriate for all people. A personal trainer can help guide you in the right direction and provide you with the invaluable resources to keep you moving and feeling great. Call one and get your core muscles on the right track!!
kidsCORNER
by: kimHOGAN
Kids and Running Running comes naturally to children. The great New Zealand running coach Arthur Lydiard trained numerous world-class distance runners using coaching techniques he developed by watching the natural, fluid running biomechanics of children at play. Occasionally I’m asked what I think about children participating in distance road races..is it safe? Is it healthy? How wonderful it must be to have a child showing sincere interest in running with dad and/or mom in a local 5K or 10K race. The last thing any parent wants to do is discourage his or her children from participating in an activity so widely accepted as healthy and positive. The respected publication, The Physician and Sports Medicine, released the following guidelines for parents
of children participating in sports…I think the guidelines make great sense and apply to the sport of longdistance running. These guidelines address the physical as well as the emotional well-being of children when it comes to sports participation: * Make sure your children know that – win or lose – you love them and are not disappointed with their performance. * Be realistic about your child’s physical ability. * Help your child set realistic goals. * Emphasize improved performance, not winning. Positively reinforce improved skills. * Don’t relive your own athletic past through your child.
healthyEATS
Specific to the sport of distance running, there isn’t much information on the physical ramifications for children, good or bad. One study did indicate a slight rise in the number of running-related injuries in children, from 1994 – 2007. Most of these injuries resulted from falling while running – lacerations, sprains, broken bones that required a trip to the emergency room. There’s very little data regarding overuse injuries experienced by children training for long-distance running events. One thing to keep in mind is the fact that young children are more susceptible to heat injuries. Their systems have not fully developed the ability to regulate body heat. Be very careful when it comes to your child running longer distances in hot, humid conditions. When I talk to parents of athletically gifted children interested in distance running, I like to tell them the story of the great Portuguese runner Carlos Lopes, marathon gold medal winner at the 1984 Olympic games in Los Angeles. As a young boy growing up in Portugal, Carlos showed great running ability. He received excellent guidance from his parents and coaches along the way….he first started as a 400 meter runner, moved up to the 800 meter distance, then 1,500 meters, and so on. Carlos completed his first marathon at the age of 36, clocking a 2:08.39 in Rotterdam. The following year he won the Olympic gold medal in just his second marathon. Carlos was a champion during every robHOWELL phase of his career – youth track & field, cross-country, road racing, and he finished his competitive career winning the Olympic marathon. The speed he developed running shorter races as young boy paid huge dividends when he moved up to longer distance racing as an adult. I recommend gently guiding your running kids towards shorter races and track & field. They’ll have plenty of time for long distance road racing when they reach adulthood and they’ll enjoy camaraderie of being on a track team and learning life lessons in process – winning and losing as a team, working with a coach, etc. Children seem to enjoy fun activities. Sports and fitness should be no different.
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Paleo * Provide a safe environment for training and competition. robHOWELL * Control your emotions at games and events. Don’t yell at other players/runners, coaches, or officials. * Be a cheerleader for your child and the other children participating. * Respect your child’s coaches. Communicate openly with them. If you disagree with their approach, discuss it with them. * Be a positive role model. Enjoy sports yourself. Set your own goals. Live a healthy lifestyle.
really matter. It helps us to reflect on why we do
dragon’sCORNER
Physical Therapy - The Secret to by: Dr. Larry T. M Senior Pastor, N Athletic Excellence
JOINT HEALTH by: dr kristinSMITH garyDRAGON
The vast majority of people believe the primary • Gait and postural assessments use of physical therapy is for back pain or rehabili- • Sport-specific enhancement tation of an injury such as fractured leg or whiplash. Our Physical therapist have a number of as- motivate While physical therapy is beneficial in all those situThere's at least one thing physical, mental, emosessments that we can perform to determine your ations, it’s equally advantageous for individuals who Dr. Kristin tional, andstrengths, spiritualareas fitness all have the are so im of weakness, andinanycommon: functional probwant to improve their athletic performance. Smith that may be interfering youraability to comAthletes have of a perfor a lems well-timed getaway, a with break, change in about it, i LifeCare Family don’t Wellness & to seek the servicesneed sonal trainer or strength coach if they want to run pete at peak performance. Exercise and strengthenChiropractic scenery, a vacation! As I (985) faster774-9303 or jump higher. Physical therapists are experts ing programs will be tailored to your individual needs, the beach listenany specific sport in which you may be competing, in how the musculoskeletal system workssit andonhow to me, all you who ar fitness and any“Come pre-existing conditions. to maximize the potential of any individualing whether to theyour roarlevel of ofthe I will therapist canand provide softgive tis- you rest. T they’re a high school athlete, participating at the col- Our certified manual burdened, waves and feeling the sue and joint mobilizations help your move legiate level, or competing in professional events. upontoyou and body learn from me, for seavariety breeze blowing smoothly and relievesand pressure on the neurological A physical therapist can identify a wide humble in heart, and you will Fitness Connection the spine. Dry needling and of functional problems that include muscle against weakness mysystem face,that it surrounds is your For my yoke is easy a 4426 Trenton St, Metairie, 70006 reduce muscle tension or gait dysfunction. TrainingLA and conditioning provid- cupping may be employed tosouls. very clear to me just (504) is light.” ed by885-7855 a physical therapist is beneficial throughout an and increase circulation. fitnessconnection.net how much this break It doesn’t matter whether you’re a world-class ath- (Matthew individual’s lifetime. A physical therapist can help with: leteWhy? or youTime want to play a little one-on-one basketball was needed! in the backyard. Give us a call at Action Physical Ther• Increased strength, speed and agility off or time away does apy to significantly reduce your risk of injury and “Get • Improved stamina and endurance so many helpful things. It helps” us to rest. It helps us lofty ideas • Reduced risk of injury You back Into ACTION. • Reduced risk of overtraining to get perspective. It helps us to focus or to re-focus. by the oce
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words of C Pan Seared Fish with goals, it is so beneficial to examine the reasons that healthyEATS Coconut Sticky “Rice” This is a play on one of my favorite Thai style dishes and its as close as I could get to the real thing! Paleo dragon’sCORNER The rice is actually made from cauliflower so that it is a low carbohydrate alternative to rice. I like what we do. Whether it's our fitness goals, or our life
to use a mild fish when I do this dish like a speckled trout or any fresh fish from the market will work. I also top the fish with a nice pineapple mango salsa you can buy or make yourself. That adds a nice freshness to the dish and elevates the flavors.
Ingredients:
JOINT HEALTH
garyDRAGON
For the Fish:
• 4-5 filets of fish about 5-6 ounces • Sea salt and pepper • 1-2 tbsp coconut oil or butter depending on preference
• 8 ounces of coconut cream • Salt and pepper to taste • 1/3 cup of shredded unsweetened coconut • 2 stalk of green onion diced
For the Rice: • 1 ½ Tbsp of coconut oil • 1 tsp honey (optional) • 1 Lg. head of cauliflower broken up and put in the food processor and pulsed into a course chop To Make:
Heat a large pot with the coconut oil and then the cauliflower, next add the cream, honey, and salt and pepper just a little. Mix together and let cook for about 10 minutes or until its soft. Last add the shredded coconut and onions stir and set to the side. Heat a large skillet with the oil or butter and dry off the fish
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and season with salt and pepper and cook until the fish is golden with a nice crust about 5 minutes on each side depending on thickness. Put the “rice” on the plate a then the fish on top of it and top with a pineapple mango salsa and enjoy!
supplementREVIEW by: mikeMILLS Increase Nitric Oxide Like A Dream With L-Arginine Have Your Cake, and Eat it too! also happens to allows be one the and most TheOxide, holidays have arrived and being with them Nitric as of late, is a term usedall Increased blow flow more of oxygen inthe notsugar only the Medical also theare Health to beAspartame transportedisthroughout the body of dangerous. used in thousands filled desertsfield, and but treats that loaded nutrients and Fitness Industry due to its ability to be a and made readily available for skeletal muscle conwith empty calories and leaves the feeling of being products as a substitute to sugar, though powerful Vasodilator. Vasodilation refers to to use. Nitric Oxide can increase vascularity and bloated. This year satisfy sugar cravings without sumers would actually be better off eating smaller the widening of blood vessels resulting from lean muscle tone, as well as create a greater the excessofofsmooth caloriesmuscle by usingcells all natural, sugar "pump" amounts of working. regular sugar. Aspartame has been relaxation within the while vessel particularly the large veins, a conditionally free walls, sweeteners wheninpreparing tasty large holiday linkedL-Arginine to possibleiscauses for cancer,essential short term arteries, and smaller arterioles. The process is basic amino acid involved primarily in urea snacks! With so many sugar substitutes available memory loss, gastric problems, and neurological essentially the opposite of vasoconstriction, metabolism and excretion, as well as DNA these days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold which is the narrowing of blood vessels. synthesis. L-Arginine has been proven to one. Many so called under the brand names Splenda . Though “natural” Doctors regularly prescribe or sweeteners recommendcan increase nitric oxide levels and blow flow inmarketthe ed as body. a “No However, calorie sweetener,” Splenda actually containing do the bodyproperties more harmthat thanincrease good and human products when ingested in products large Nitric to increase and virility, milligrams or more, L-Arginine that also5,000 include bulking agents contain 12.4% the give Oxide diabetics a false circulation sense of security when amounts while lowering blood pressure. So why would has to ability to convert into Ammonia, a choosing a desert or beverage during the holidays. calories of the same volume of sugar. Although the someone trying to increaes their fitness level byproduct of intense exercise and stress. (NutraSweet) is one one of theask? most Ammonia “nutritional facts” label Splenda’s retail packwantsAspartame to promote vasodilation may is harmful to theon liver, and can inhibit used artificial sweeteners in the world today. It
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W W W .T R A I N E R S C H O I C E S T O R E S . C O M
Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay. Stevia contains glycosides which are compounds within the leaves that give them their sweet taste. Glycosides are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80, sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does! Stevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage. Stevia is also excellent for both cooking and baking. When preparing holiday dishes limit the amount of sugar being used and substitute with Xylitol and Stevia instead. Xylitol and Stevia can both be found in local health food and vitamin stores. Make sure to
the production of natural occurring hormones in the body. When choosing a Nitric Oxide product, make sure the L-Arginine is in Alpha-Ketoglutarate or Alpha-Ketoisocaproic Acid form, which decreases the risk of L-Arginine being converted into Ammonia. Also, L-Citrulline, a natural amino acid that supports sports performance, can help rid the body of ammonia, which will promote greater absorption of Nitric Oxide and L-Arginine and speed up muscle recovery time. Glycine Propionyl-L-Carnitine (GPLC) is a combination of the amino acids L-Carnitine and Glycine. Recent studies have shown GPLC to dramatically increase Nitric Oxide production, enhance performance, and accelerate recovery. In addition to an increase in Nitric Oxide, GPLC can help facilitate
the use of fatty acids as an energy source, resulting in more fat calories being burned throughout the day. A combination of L-Arginine, L-Citrulline, and GPLC before and after a workout, will ensure that the muscle group being stressed was provided with the vital nutrients and amino acids needed for
read nutrition labels carefully to avoid ingesting
maximum results. Make sure to read the ingredient harmful chemicals like Sucralose and Apsartame, and labels on pre and post workout supplements remember portion control is vital during the holidays. and make sure these ingredients are present to With careful planning and preparation, one can truly decrease the odds of ammonia production and have their cake and eat it too! increase the odds of reaching personal physique and fitness goals! Mike Mills is an ACSM Certified Mike Personal Trainer,Mills has a B.S. in
Health and Exercise Science Mike Mills is an ACSM from the University of Mississippi (Ole Miss), and 10+ Certified Personal years experience in the Vitamin and Supplement Trainer anIndustry. OwnerOperator at Prestige Fitness Club, has a B.S. in Health and Exercise Science from the University of Mississippi, and 17+ years experience in the Vitamin and Supplement industry.
Chris Symons
Family • Fitness • Umpire Chris Symons, 40, is married to Trisha McNab Symons, an Adapted Physical Education professional with the St. Tammany Parish School System. They have four children and are active in their faith at Community Christian and live right here in Slidell. He’s passionate about fitness, the life lessons that sports instill in our youth and is an umpire at the collegiate level in addition to a full-time career.
Q Tell me about your background and interest in sports? A
As a child, sports were a big part of our family. I grew up with two brothers, which created a very competitive environment. Whether it was baseball, basketball or football, it was always a great time that produced some cherished memories. As I got older, baseball became my passion and I was fortunate to have the opportunity to play in high school and college.
Q What
values did athletics teach you and do you use them still today in your professional or personal life?
A
From youth leagues to high school and onto college, sports instilled in me that to succeed, you must work as a team. It also taught me to respect and honor those that came before us.Today, those same values my wife and I instill in our children. To succeed, you must respect others, challenge yourself and always improve upon what you did the day before. In life, institutional knowledge matters. Knowing what happened before you arrived is critical to developing the best version of the future.At its core, team sports teach that very principle. Learn from mistakes made in the past and improve on the successes.
Q When and why did fitness become important to you? A Over the years, fitness has taught me to challenge myself and push beyond boundaries. Physical fitness and good health are a sign of discipline and responsibility. I also recognize that I have more to live for than myself. It’s important that I’m here for the long haul, to see my kids grow, to play a role in their development for as long as possible.
Q The umpiring gig is so fascinating and unique. It made me think, I’ve never met a
high-level umpire before. How did you get into that and how did you move up the chain to get to the NCAA level?
A
After playing in college, I missed the relationships and team environment that baseball brought. I volunteered as a baseball coach, but always felt there was something missing. At the urging of my wife, I tried umpiring and became hooked on the competitiveness, high pressure situations and responsibilities that the job entails. Over the years, it’s been a tough and sometimes challenging road, but I have stayed determined to achieve my goals and enjoyed the satisfaction of seeing the results of hard work. At the end of my career, what I will value the most will be my mentors, the relationships I’ve built and the lifelong friendships that I have developed.
12 ∙ METRO FITNESS ∙ Feb 2018
“You should alw ays consult w ith your v eterinarian before giv ing your pet any m edications w hat w ere not prescribed for that specific pet. If you find your p et ill after hours, there are 24 hour em ergency clinics in all m etro areas and only a phone call aw ay no m atter w here you liv e.”
Area Races Schedule
Sunday, Feb 18th Saturday, March 3rd Sunday, March 18th Uptown Classic Rock'n'Roll Shamrockin'Run good. If your pet has been ill with persistent Marathon them. 5K 1/2 Mile Fun Run Full, Half, 10K, & 5K 8K symptoms, it is best to bring your pet to your Over-the-counter medications to NEVER give Audubon Park NOLA NOLA veterinarian.
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Sometimes they are sicker than how they
to cats- Aspirin, Acetaminophen (Tylenol), ShamRockInRun.events
Ibuprofen (Advil, Motrin), Pepto Bismol, and
Sunday, March 18th appear and immediate treatment may save your Kaopectate. Saturday, Feb 24th
Saturday, March 31st Run For The Fallen Classic pet discomfort andRun save money. This article isCrescent not meant City to diagnose or treat Cajun Swamp 2 Mile Fun Run 10K matter...almost all veterinary med- any animal or medical condition. Always consult 5KPounds & 1-Mile Tulane Nave Building Westwego ications are dosed based upon the patients your veterinarianNOLA before administering any medTulanenrotc.com
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runsignup.com weight. We must be very cautious especially in
ication to your pet. If your pet is having any per-
our tiniest pets. Cats are even more sensitive to
sistent symptoms, you should bring your pet to
certain drugs, especially medications like Tylenol
your veterinarian's office.
and Ibuprofen and even one pill can be lethal because their bodies cannot process and handle
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Carbohydrate
Protein Diets: Loading
for Peak Positives and
Performance Pitfalls by marisLEE
by marisLEE
What? Why? and How?
After 30 years PART II of competitive body building and thousands of nutritional consultations, I have learned to respect and effectiveness Sorry forthe thevalidity suspense by making of myhigh lastprotein article at diets. I also know more understand the and least more than that one the part. Thewe logistics of time human physiology andit metabolism, the more we up space and TMI made more reasonable to break understand that there could also be potential pitfalls or segment such a very important and involved when following high protein diets,isespecially for long process! Remember our goal to perform better. Now back to the text! periods of time. Last time offpositives by settingfibaseline parameters for carbohyLet’s look I atleftthe rst. High protein diets of Thursday drate loading goals. During the Wednesday and 50% protein or higher have been shown to cause a load phase,reduction aim for 10 in grams perweight poundover of body weight. Example: rapid body a short period of 150poundWhy athlete x 10 = 1500 grams during the first two days of time. is this?
loading. Again, this is only a baseline. Trust me, I have seen this parameterprotein double.breakdown I personally supervised and witnessed Basically, causes an acidic reactiona 150pound athlete load 3,000 grams of carbs during this in the stomach. The body therefore draws watertime intoframe. That’s roughly 12,000 calories of carbs. WOW!!! the stomach and intestines to “cool off” this acidic I say just go where the metabolism leads. With this fact in mind, environment. This results in a mass exodus of fluid whatever an athlete can comfortably tolerate in carb consumpfrom the body. Since the body is 60 to 80 % water, tion on Wednesday, say 1000 grams total, for the first load day. less water in the body is less weight on the scale. On Thursday, we should aim for 50-75% of the previous load day, High protein diets can also help reserve or increase total. Since we had 1000 grams on Wednesday our total for lean muscle mass, especially in athletes or weekend Thursday should be 500-750 grams total. We should load carbs warriors. at 2-4-hour intervals of 6-8 total intakes per day. This brings us to Friday and Saturday. Friday is a day for digesAs the potential pitfall of aSlow highdown protein diet, this tion,for assimilation, and absorption. the carbs and reincan easily be alleviated with a couple of basic steps. troduce protein into the diet. Oh, by the way, as for protein Drinking at least 2/3and to Thursday--you 1 gallon of water a dayit—except will intake on Wednesday don’t need help keep the aminos body (whole from becoming overly for pre-bedtime different article). Weacidic. don’t want Most people I know do not consume enough water. carbs competing with protein for absorption during the load So please start now. phase. Proteins such as egg whites, amino acids, chicken or lean meat Many times folks onsuch highasprotein diets forget combined with fruits apple, cantaloupe, andabout raisins are excellent of foods Friday. The simple through the body’schoices need for fiber.for High protein diets carbs without fruitadequate will allow source for quickofenergy the body to keep an fiber and canallow be disastrous. Be the stored of glycogen from being used.fiber, such as fruits and aware the sources of high One more and thing,fiber DO supplements. NOT TRAIN ON THURSvegetable If WEDNESDAY, you are on low DAY, AND FRIDAY. Next time, promise to focus in on use Saturday carbs, which tend to have theI most fiber, you must ends! quoteofme on day) andThe tie up any loose a(competition fiber supplement. USRDA is 25 toDon’t 30 grams that. fiber a day.
Bottom line: Make sure you consume adequate amounts of water and fiber. Then you can have your protein diet and eat it too.
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: s l a e M e r o C Chef Prep
By Liz Maddox
P L ACE
ORDER BEFORE
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AM ON
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FOR NEXT WEEK DELIVERY : WWW .B UY C ORE M EALS . COM
Core Meals has undergone a name-change to Chef Prep Core Meals, and the reason is simple. Chef Prepared is exactly what’s happening in the Chef Prep Meals kitchen. The quality, the freshness, the local produce are still there…even Chef Wayne Cooper is still there. Only the name has been changed to more accurately describe what these meals are all about.
A quick internet search of prepared meals available around the country will show you that one of the most popular searches is for “chef-inspired” meals. Chef inspired? Here in Hammond, Louisiana you can get actual CHEF prepared meals from an award-winning chef who has become a legend in local culinary circles. A chef whose recipes are so unique and so savory, that it’s really difficult to have a single favorite dish. Chef Prep Core Meals are the easiest way to have healthy, convenient, fresh and delicious meals at an affordable price. A poor diet will not only contribute to obesity, but to so many other health issues such as high blood pressure, diabetes, high cholesterol, and whether your personal goal is to restrict your diet because of a medical condition, to lose weight, or just to maintain a healthy lifestyle, Chef Prep Core
14 ∙ METRO FITNESS ∙ Feb 2018
www.BuyCo
Be Good to You!
“Take the Guesswork Out of Eating Healthy”
“There’s no better compliment for us than to hear someone say that Chef Prep has taught them how to cook and portion food for themselves.” Chef Cooper
last about seven days in your refrigerator. Chef Prep Meals has the kitchen space and the staff which includes in addition to Chef Wayne Cooper, students from the award-winning ProStart Culinary Program from the Hammond High Magnet School. So…how does it all work? The first thing you do is to go online to buycoremeals.com, and select the 3-meal, 6-meal, or 12-meal option based on what works best for you. If you’d like to take the worry out of lunch and dinner, select the 12-meal plan. It’s the best value; you have the entire week minus your one cheat day taken care of! The menu changes every week, but it could include: Braised Meals is available to help you achieve your goals. Rosemary Pork, Grilled Chicken Piccata, Southwest There aren’t any excuses any longer….Chef Prep Chicken Bowl with Black Beans, Sicilian Sausage and Peppers, Gulf Caught Shrimp Scampi, or Seafood takes all the guesswork out of eating healthy! These past three years, Chef Prep Core Meals “Besides learning about portion have exploded for two main reasons. The first is the convenience. When you’re stumbling through control and healthy foods, Chef the door after a long day at work knowing you still Prep Core Meals allows people have to do laundry, help the kids with homework or get them to practice or rehearsal…the last thing to be introduced to foods that you want to do is spend an hour or more making they might not normally buy at a mess in the kitchen! And if eating healthy is a the grocery store.” priority for you and your family, fast-food options with all those empty calories are out. Wouldn’t you love to have a chef in your kitchen preparing a tasty nutritious meal made with the freshest local ingredients ready for you to eat? Well, now you can!! The second reason is your health. Hundreds of customers have lost thousands of pounds over these last few years with Chef Cooper’s meals. Every meal is perfectly proportioned to include a protein, starch, and carb. The main ingredient is either tuna, chicken, salmon, steak, or pork. Many dishes are even designed with vegetables from Covey Rise in Husser, Louisiana, and their reputation for excellence is well known. The menus change from week to week because the vegetables are seasonal. When you order your Chef Prep Core Meals on Friday, there’s a pretty good chance that those vegetables were still in the ground on Thursday! Now, that’s fresh! What makes Chef Prep Core Meals different than its competitors? Well the main difference is the chef and the ingredients. None of these meals contain preservatives: none of these meals have been prepared off site. They aren’t frozen or reconstituted. They are freshly prepared and can
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Lasagna (my personal favorite)! Upgrades of tuna, salmon, steak, and even Redfish are also available with FlexCore meals. Plus the calorie count, fat, carbs, and protein grams are listed right on the menu and the label! Guesswork eliminated! There are no contracts! You can order every week for as long as you like, and quit whenever you’re you feel ready to prepare your own healthy meals. You need to place your order before 9 am on Friday so Chef Wayne and his crew can plan, shop, and prepare Friday and Saturday to have those meals ready for you. Pick up is so easy, too! If you’re in the Hammond area, pickup is at North Cypress Fitness Sundays from 4PM-6PM and all day Monday and Tuesday. Chef Prep Core Meal Pickup is to designated spots in Kenner, Metairie, Lakeview, Denham Springs, Baton Rouge, and Prairieville on Sundays. Slidell, Covington, and Mandeville pickups are on Monday. There is even a To-Your-Door option on the Northshore for a small delivery fee! Chef Prep Core Meals takes away all the excuses!! If you’re looking to make a positive change in your life, what better way than with your eating habits. Let Chef Prep help you accomplish your goals to lose weight and be healthy. Let Chef Prep Core Meals take the Guesswork out of eating healthy!
“Every busy parent looking for a healthier lifestyle should try Chef Prep for a week or two…you’ll be amazed at the difference it makes in your life!”
Get Checked or Check Out We love AAA baseball. Geaux Baby Cakes! We use AAA batteries. But do you know about the Silent Killer AAA? Medical abbreviations can hide the seriousness of abdominal aortic aneurysm. You may have one right now, and not know it. More than 200,000 people are diagnosed with abdominal aortic aneurysms each year in the U.S. And many more go undiagnosed because there are no symptoms. Ruptured aneurysms are the 10th leading cause of death in men over age 55. Are you a smoker or former smoker? Do you have high blood pressure? Hardening of the arteries? Has someone in your family had a AAA? Answering yes means you may have this silent killer. But a simple, painless, noninvasive ultrasound test can “see” an aneurysm-it’s like a balloon slowly growing on the largest blood vessel in your body. Medical and technological advances are available to prevent this from being a death sentence. Surgeons can keep the balloon from bursting. This simple
ultrasound test is also free-on March 29, at the Jefferson Senior Expo.
16 ∙
∙ Feb 2018
Should you get screened? Yes. Rodney Dangerfield survived a AAA. So did singer Gordon Lightfoot and U.S. Sen. Robert Dole. Many others did not survive. Albert Einstein, for one. This simple screening takes only a few minutes, and doesn’t require an embarrassing hospital gown. You’ll also get a free blood pressure check, all provided by clinical staff from LSU Healthcare Network with AAAneurysm Outreach. AAAneurysm Outreach is a national nonprofit headquartered in New Orleans founded by a Louisiana woman who lost her father suddenly to an undiagnosed AAA, at a young age. With a passion to prevent this anguish from happening to other families, the mission is to eliminate the silent killer of abdominal aortic aneurysms by providing awareness, education, free screening, and support to those at risk and in greatest need. More than 11,000 people have received these free screenings, and many, many lives have been changed. Plan to attend the Senior Expo on March 29, and spend a few minutes that morning getting screened. It could save your life.
Many people who are physically fit and have no risk factors have also been found to have aneurysms, as with other heart and vascular disorders.
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Estrogen The Neglected Side of Masculinity
by: davidALES
Many men who can boast normal levels of testosterone nonetheless exhibit characteristic symptoms of the male menopause. They find their energy diminishing and their sexual life faltering. If this situation is due to a hormonal imbalance, it may not be related to testosterone. Frequently it is in the level of estrogen, the female hormone, where the trouble lays. Men react with surprise when they learn the male body contains its own natural supply of estrogen. They are equally unprepared for the news that estrogen is a normal aspect of their hormonal makeup. The male body actually manufactures the female hormone from testosterone. An enzyme in the body, aromatase, converts a small portion of testosterone into estrogen, a process necessary for the healthy functioning of estrogen-sensitive tissues in a man’s body. It is likely that estrogen is beneficial to the male brain. Estrogen is definitely important in influencing certain natural sexual functions through its effects on brain chemistry. The very areas of the brain involved with sexual function require estrogen for its special purposes in those specific locations. When it comes to estrogen
18 ∙
∙ Feb 2018
levels, however, the effective range in the male body is very narrow. Too little estrogen will neuter a man just as effectively as too little testosterone. Too much estrogen can displace testosterone at various cellular receptor sites, switching off important cellular activities. As we grow older aromatase levels tend to increase, resulting in greater estrogen production. In addition, methods for eliminating estrogen, once it has been created, decline. Consequently, the middle-aged man becomes estrogen dominant. By the time a man reaches his fifties the estrogen level in his body may actually exceed that found in a menopausal woman on estrogen replacement therapy. The changing ratio of estrogen to testosterone is a major factor underlying a common form of male menopause known as metabolic andropause.
Estrogen dominance develops slowly in men. Some common reasons for midlife estrogen elevation in males include:
• Age-related increases in aromatase activity • Obesity • Alteration in liver function • Zinc deficiency • Overuse of alcohol • Drug-induced estrogen imbalance • Ingestion of estrogen-enhancing food or environmental substances
High estrogen levels are associated with increased risk of heart attacks in males – the exact opposite of its effect in females, in whom it has cardioprotective effects, dilating the coronaries, decreasing clotting factors and revving up the body’s natural clot-busting system. Increasing levels of estrogen in men may adversely affect the prostate gland. Some studies have found that men with higher estrogen levels are more likely to develop benign prostatic hypertrophy. In many men, high estrogen levels cause an actual reduction in testosterone production, and reduce the effective availability of testosterone. A relative excess of estrogen to testosterone diminishes male sexuality. Many physicians have neglected estrogen’s role in males. In the bodies of both men and women, the balance of estrogen and testosterone is critical. By overlooking the effects of estrogen in males, physicians have found themselves at a loss to explain the failure of testosterone replacement therapy in men who seem ideally suited to it. Observations of these failures have lead many physicians to conclude that testosterone is not significantly related to male midlife changes. In such instances, the failure may be in neglecting the other side of the equation – estrogen. If upon testing your hormone levels you discover a relatively high estrogen level, you might resolve the problem of metabolic andropause by first addressing the common causes of elevated estrogen. Estrogen dominance that is unresponsive to the measures outlined may require intervention that is more intensive, supervised by a knowledgeable physician. If you are overweight, reduce your caloric intake and follow a Mediterranean-type diet. Fat cells convert testosterone to estrogen. Moreover, obesity is associated with lower testosterone levels. As the pounds drop off, so will many of the symptoms of male menopause. Increasing consumption of cruciferous vegetables, such as broccoli and cauliflower, will stimulate removal of excess estrogen. The phytoestrogens in a diet rich in soy compete with estrogen receptor sites, block its actions, and stimulate the liver to process and excrete excess estrogen. Avoid grapefruit, as it tends to inhibit the liver’s breakdown of estrogen. Alcohol significantly inhibits clearance of estrogen from the blood and reduces zinc levels. Consider reducing your consumption of alcohol or give up drinking altogether. Some nutritional supplements have been found to help restore a proper balance of testosterone to estrogen. Many men can reduce estrogen levels by supplementing with zinc, which inhibits the conversion of testosterone to estrogen. Vitamin C and chrysin may further improve the testosterone to estrogen ratio. Check with your physician to determine appropriate doses for you. Begin a regular program of resistance training exercise, after receiving medical clearance from your physician. Heavy weight training stimulates increased levels of testosterone. Many prescription and over-the-counter medications have the potential to increase your levels of estrogen. They include some drugs within the following categories: anti-inflammatory drugs, cholesterol lowering drugs, anti-depressants, heart and blood pressure medicine, antibiotics and antifungal agents. If you are on one of them, see if your doctor can find an effective substitute. The problem of estrogen dominance may not simply be a result of natural metabolic changes in hormone conversion and in hormone excretion. The environment and many foods we consume expose us to numerous synthetic estrogens. Many herbicides and pesticides produce an estrogenic effect. Several of the chemicals given to livestock and poultry are estrogenic. Men who intend to live a long, vital, and healthy life should address, at some point, hormone levels with their physician just as seriously as things like cholesterol, blood sugar and blood pressure. Maintaining an optimum balance of hormones, including estrogen, is one of many lifestyle choices available for men aspiring to reach peak health and to prevent aging-related declines. You cannot retain the energy of youth, or expect to maintain functional ability and resilience without a life in balance.
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Kristie Gagliano
The Hardest Part of Running Is Starting
Among the many guides for the beginning runner, Metro Fitness Magazine provides thoughtful answers and guidance to frequently asked questions such as “How fast should I run?” and “What do I need?” Below are additional get-started tips for absolute beginners. 1. If you have the interest, you’ve taken the first step. Whether you’re motivated by weight loss, raising money for a cause or crossing the finish of a local race, the desire to start a running program is important: You’ve got to want it to do it. 2. Be realistic. What you can accomplish on your first outings depends on factors such as your existing fitness level. At my peak, I ran 50 miles per week and two marathons a year; but at my start, I couldn’t carry my freshman 15 for more than three minutes. You may not complete your first mile the first day -- but you’ll be out there again, going just a little further each time. 3. Consult your doctor. Make sure your body is ready for strenuous activity. This is particularly important if you’re inactive, smoke, or have any existing medical conditions. 4. Go shoe shopping. Running is done in running shoes. Period. The average runner takes about 1,500 steps per mile: your feet won’t care about cute shoes and your body will not be happy if you wear non-running shoes for your outings. Invest in a good pair of shoes meant for your body type and running needs. 5. Invest in quality running gear. Clothes made specifically for running and of performance fibers will keep you comfortable, e.g., cool and dry in summer, warm without bulk in winter, and free of chafing from ill-placed seams. Look beyond the usual brands and consider the well-made and priced-right gear. 6. Morning or evening? Indoors or outdoors? The answers to these questions are completely individual; however, choose a routine that ensures consistency. If you’re not a morning person, that’s likely not the time you’ll be inspired to run. Similarly, if running in place indoors makes you feel like a hamster, do your miles outside. The details of when or where you run are less important than just doing it. 7. How often? How fast? How far? Your schedule will play a large role in determining how many times per week you can run. Three times per week (with non-running, recovery days in between) is a good start. Increasing endurance to establish a strong running base is more important when you begin than speed or distance. If you’ve never run before, make your first goal one nonstop, half-mile. After that, increase it to one full mile and so on. Just do it. Here’s the big secret: A runner runs. You have the interest, the resources, and many miles ahead. Hit the road and enjoy the journey.
20 ∙
∙ Feb 2018 ∙
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7 Ways to Plan for Cold and Flu Season Declining temperatures can bring fun, cool-weather activities, but they also mean cold and flu season is lurking. While everyone hopes to stay healthy, it can be difficult to completely avoid viruses and bugs. Dr. Deborah Gilboa, a board-certified family physician, and Braun spokesperson offers some simple suggestions to help your family plan for cold and flu season.
Dispose of Expired Medicine
Use a Reliable Thermometer
Manage Humidity Levels
Spend some time checking the medications you already have at home. Review the expiration dates and if any need to be thrown out, research how to properly dispose of them according to local government guidelines.
Reading the temperature of a person who feels ill can help provide confidence and peace of mind. Make sure you have a reliable thermometer that takes accurate temperature readings. "It's important to carefully monitor potential illnesses to make sure children get and stay well, and taking an accurate temperature reading is a necessary part of this process.
Control your home's humidity levels with a humidifier to help prevent the survival of flu viruses on surfaces and in the air.
Stock Up Before cold and flu season, make sure to stockpile musthaves like ginger ale, ice pops and recommended cough suppressants. Thinking ahead means you won't have to rush out when you or a family member comes down with something.
Practice Healthy Habits Encourage the entire family to maintain healthy habits such as regular hand washing, following a nutritious diet, drinking plenty of water, and coughing or sneezing into a tissue to help minimize the spread of cold and flu viruses.
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∙ Feb 2018 ∙
Have Important Information on Hand To save time when your child is ill, keep a reference of your child's allergies, prescribed medications, dosage amounts and current weight handy. Health care providers typically need this information to correctly prescribe and dose most medications. Other items to keep onhand include school sick day policies, operating manuals for medical devices and a reference of temperature readings that classify a fever.
Keep Contact Information Accessible Keep a list of important phone numbers and addresses inside your medicine cabinet door or on the fridge so they're easily accessible to family members, babysitters, and caretakers. Include your family doctor or local clinic, schools, pharmacists and anyone else you may need to reach in an emergency. If cold or flu reach your household this winter, it's always important to consult a doctor if you have any questions regarding the health of your family members.
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Tips for Working
Out
with your
Dog
Man's best workout buddy Your dog may be the ultimate exercise partner. Think about it: dogs are always eager to spend more time with you, they have plenty of excess energy to burn, and temptation to skip a scheduled sweat session melts away when your furry friend stands at the front door, leash in mouth, ready to log a few miles with you.
Do: Give it a try Before you hit the pavement, though, you'll need to train your pooch to run with you. Here's how to make your run enjoyable and rewarding for both you and your best (furry) friend.
Do: Give it a try Just like humans, American pets have a pudge problem: an estimated 52% of dogs are overweight or obese. Walking or running with your dog on a leash is one way to get you both moving more.
Do: Check in with your vet If you aren't sure whether your dog's fit to run, check with your veterinarian. A vet can let you know if there are any red flags and can provide advice about what's safe and healthy for your individual dog in your individual surroundings.
Do: Start out slow A sedentary person can't just jump off the couch one day and run 5 miles, and neither can a sedentary dog,. Too much too soon increases your dog's risk of injury, just as it would a humans.
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The Five A's of Making Stray-Proof Resolutions 1
Attuned to You
The first A in resolutions is Attuned. Your resolutions are yours, not anyone else’s. You create the especially for yourself, not your spouse, your family, or your friends. Just the very thought of completing your resolutions should bring a smile to your face. You should feel that extra jolt of energy at the thought of giving yourself something special. When the goal is important to you, you are highly likely to complete it and achieve the prize. “We can change our lives. We can do, have, and be exactly what we wish.” ~ Tony Robbins
2
Attitude Oriented
Your second A is Attitude. The confidence that you have about a project will determine its success or failure. Attitude is a powerful force, one which has changed the course of mighty countries and companies. Your resolutions, when they are centered around your positive attitude, make you unstoppable in their achievement. There’s a saying, ‘when you believe, you achieve.’
3
Actionable Steps Can be Taken
The third A is Actionable. Not only do you have the confidence that you can complete this resolution, but you’ve broken the resolution down into actionable steps. Each of these steps should take no more than about fifteen or twenty minutes to complete. This process enables you to wrap your mind around the resolution just that little bit better.
4
Anytime Completion
The fourth A is Anytime. Resolutions have no exact start dates. They do not have to be started at a specific time and just slotted into our lives. They can be started at any time. The new year is incredibly convenient for certain resolutions like quitting smoking and changing your diet, but it is not necessary to follow a specific protocol when following resolutions. If you are committed to doing the resolution, then the time that you start doesn’t matter. “Adventure is not outside man; it is within.” ~ George Eliot
5
Adventure Oriented
The fifth and final A is for Adventure. We all have different definitions for the word ‘adventure,’ but there’s a tiny little part of us which wants it in our lives. We’re curious: eager to find the new discoveries, willing to break the records, wanting to turn lead into gold. And, frankly, many of our own resolutions don’t measure up. Completion of your resolution means the start of a new adventure.
By: Ryan C. Lowe
If you’re like most people, the New Year’s resolutions that you made are long gone. You might have thought about losing weight, paying off your debt, reconnecting with friends, or even learning something new. Now, it’s February, and while you did your best for the first two weeks, you found yourself slipping until you were back into your old habits. It’s time to take those resolutions off the shelf and make them better, stronger, and stray-proof. “Successful people are simply those with successful habits.” ~ Brian Tracy When you create resolutions for yourself, you are declaring that you are willing to take on several collections of habits. For instance, the resolution to lose weight is a declaration that you will choose to eat more vegetables, that you will climb the stairs a little more, and that you will ride your bike more often. Resolutions represent the foundation of successful habits.
GOYA-cises Here are a few things you can do right now to put these ideas into actions: First, revisit your resolutions. Think about the things which you wish to accomplish this year for yourself. Make sure that these new resolutions are completely yours and doable. Second, turn your resolutions into smaller actionable steps. Keep those resolutions in mind when you’re searching for the next thing to do. Always be searching for a way of reaching your goal. Third, remember that life is an adventure and that your resolutions are guideposts on that quest for adventure. You don’t fail at resolutions, you merely postpone their completion. "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 We would love to hear from you! You can find us on the web at www.getoffyourattitude.com, Facebook (Getoffyourattitude) and Twitter (Gtoffyrattitude) Thank You!
Order your copy at www.getoffyouratttitude.com Ryan C. Lowe,The Positivity Pro, is a professional motivational keynote speaker & sales trainer. He is also a coach with the Legendary Leadership Consultants & the author of the book entitled “Get off Your Attitude. He has inspired people throughout the country to have a positive attitude and achieve their professional and personal goals by sharing his positive principles and experiences in dealing with adversity. For more information Ryan’s speaking, training & coaching services, please contact us at info@thepositivitypro.com or 888.669.4011. www.thepositivitypro.com
26 ∙ METRO FITNESS ∙ Feb 2018 ∙ ROMANS 8:31 WHAT, THEN, SHALL WE SAY IN RESPONSE TO THESE THINGS? IF GOD IS FOR US, WHO CAN BE AGAINST US?
. n o i t u l o S s s o L t h g i e W 1 # ULTS S ’s E l l R e G d N i I l T S T RT GE A T We Are S D N A N TIO YL S T O P BY A N
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