SUCCESS SECRETS OF THE SIMPLE MINDED
Metro Fitness Page 8
Making Fitness Fun For Your Kids Lead your kids in a healthy life with outdoor fitness this summer
Page 24
Training For a 5K We'll show you how to start and complete your first 5K
Page 18
Pelvic Floor Dysfunction
Learn how you can enjoy sex again
s d n u o B m u t Ta
Bombshell Fitness THIS ISSUE’S COVER FEATURE Pg 14
J u l y 2 017
3 things you need to know to turn the fire on inside your mind
mastHEAD
mastHEAD publisher
KellyWALGAMOTTE
editor publisher
LanaWALGAMOTTE kellyWALGAMOTTE
Contents
marketing
ISSUE: 104
July 2017
cover
on the cover
editor
ScotANTHONY
Tatum Bounds Bombshell Fitness 2015
lanaWALGAMOTTE
account executive
AvaZerbenick
marketing chief designer
October
scotANTHONY DanSAUSE
photographed by Bach Imagery, LLC Cover: Trainer’s Choice READ MORE ON > PAGE 14 by Liz Maddox
volume6 NUMBER 10
contributing writers
MaryBOUNDS account executive GaryDRAGON
Mother, Competitor and Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
gregFLORIDI BeckyROLLAND MarisLEE TravisMANNEY DrLarryT McEWEN chief designer Mike MILLS chrisTIBLIER FredZOLLER
Coach!!!
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, ∙ ∙ Slidell,4 LA 70459
Page 14
page 10
page 6
contributing writers
Bombshell Fitness online
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 17 Eggs What’s the Difference
Health Fitness by krisGUNNARS
STRENGTH | CARDO
MIND | BODY
12 Area Races 8 Making Fitness fun for page 18Moore 9 Fitness Myths your Exposed kids 20 Annalise by travisMANNY 22 Estrogen the Neglected side 9 Rebetitive Strain Injury of masculinity 18 Pelvic Floor Dysfunction 24 How to Train for a 5K
The Butterfly
page 28 The Bitter Truth About Fructose
Motivation Nutrition by krisGUNNARS
FOOD | SUPPLEMENTS
6 Magnesium, Pleas pageReview: 13 10 Supplement Antioxidants healthyEATS 13 Carbs, Brains, College and a Budget
NOTES INSPIRATIONAL On a beautiful sunny morning, a butterfly because he expected that, Author Unknown
ADVICE | SOLUTIONS
7 Spiritual Fitness page 15Story 7 The Starfish areaRACES 12 Success Secrets of the Simple Minded
kellyWALGAMOTTE kellyWALGAMOTTE
publisher publisher at any moment, the wings would man found a cocoon of a butterenlarge and expand to be able fly. The next day a small opening (985) 778-6171 to support the body, which would appeared. He sat and watched Like Metro Fitness metrofitness@live.com Inspiration is aforprofound that change. It’s like a window through contract in time. the butterfly several feeling hours as it precedes Magazine on: Neither Inthe fact,ability the to struggled force its body which we to may be able to seethrough the life we could have. happened! It can give us butterfly spent the rest of its life that little hole. Then it seemed to recognize thatany changing our life begins with changing the way since our crawling around withwea think, swollen stop making progress. It apwould be ready for flight once it achieved its freedom body and shriveled wings. It never peared as if it had gotten as far as from the cocoon. thoughts create our actions, and our actions create the life we could have. was able to fly. What the man, in it could, and it could go no further. As we go through life we should keep in mind that For So some, inspiration comes from experiencing a connection to nature—the oceans, rivers, and forests. Immersing ourselves within our environthe man decided to help the his kindness and haste, did not struggling is an important part of any growth experiunderstand that For theothers, restricting butterfly. a pairand of scissors ment canHe be atook powerful joyful feeling we long towas sustain. it may come the it belief thatstruggle if we can succeed ence.from In fact, is that that causesatuschanging to de- our cocoon and the struggle required and snipped off the remaining bit velop our ability to fly. If God allowed us to go habits, we can achieve our dreams—whether they are about feeling better, having more energy to do things with our loved ones, or through even just for the butterfly to get through the of the cocoon. The butterfly then our lives without any obstacles, it would cripple us. tiny opening were God's way of emerged easily. But had awork swollen performing better in it sports, or at school. forcing fluid from the body of the body and small, shriveled wings. Once you are inspired to change, the key to success is in taking small steps each day. And when you find yourself reaching your first goal, you butterfly into its wings so that it The man continued to watch the may want to slow down for a moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving a
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goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown
God Bless, July 2017
Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
www.metrofitnessmag.com
Read us online at: www.metrofitnessmag.com
Magnesium, Please Although we rack our brains trying to find any health benefits associated with a bag of chips, the facts keep coming back to haunt us. We did, however, find an excuse to pack your diet full of nuts, seeds, and leafy greens. Sorry, we tried!* Magnesium is a must-have at least according to our dietary needs, that is. The human body consists of approximately 20-28 milligrams of magnesium, with 50 percent alone going straight to the skeletal system, The rest is stored in muscle, soft tissue and other bodily fluids. A magnesium deficiency could cause a buildup of problems, including insulin resistance and coronary heart disease. Looks like those thins your mother told you at the dinner table were somewhat plausible. After all, she was right: Drinking milk (which, you guessed it, is high in magnesium) does give you strong bones. One of the major pros in magnesium consumption is the role it plays in the assimilation of calcium into bone and the activation of vitamin D in the kidneys. Magnesium intake has not only been associated with greater bone density, it has been proven to lower the risk of os-
teoporosis in postmenopausal women. Ditch the straws a milk mustache sounds really good right about now. Your heart beats for magnesium. Helpful in its endeavors to maintain a steady heartbeat and normal blood pressure, magnesium is a must have supplement for a happy heart. Magnesium is not limited to a healthy heart and strong bones, however. Magnesium is also found in 300 different enzymes in your body, including some that help regulate blood sugar. Many people with insulin resistance also experience high levels of magnesium output in their urine, explaining the body’s lack thereof. If you want to avoid type 2 diabetes, magnesium may be crucial. Ask your doctor. How about those green veggies Now? If you’re still crinkling your nose, try these magnesium rich alternatives. Hey, food is food.
LOW_FAT YOGURT. All milk product contain magnesium. Last time we checked, this put ice cream on the qualifying list in moderation, of course.
BANANAS. Potassium and magnesium? That’s a two-for-one if we ever saw one.
DARK CHOCOLATE. See, we told you we were trying! Paired with fresh fruit, we would say this makes for a pretty awesome dessert.
AVOCADO. One sliced avocado coming right up. You will easily consume 15 percent of your daily recommended serving of magnesium in one sitting or on one sandwich, whichever you choose.
FISH.
*Editor’s Note: Before taking any new supplements or medications, we recommend speaking with your doctor first.
6 ∙
∙ June July 2017 2017
Sources: everydayhealth.com, medicalnewstoday.com
Make it a goal to serve this protein once a week. Salmon salad? We think yes.
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
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motivate what we do; and reasons and motivations Senior Pastor, Northshorechurch.net
do, it stands to reason
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Why do you workout? Why do you run? Is there a goal, a prize, a purpose, a reayou will do what you do son,“Come or an end result looking There’s wrong with goals, prizes to me, all you’re you who are for? weary andnothing with much greater pase what itwe do; and reasons and motivations T here's at least one thing physical, mental, emoor end results, but there’s something a lot of folks miss alongmotivate the way when burdened, and I will give you rest. Take my yoke sion. And people who e comes to and these thingsfrom and it’s found in the words you the just read: the way! to all areas of well-being! Think areAlong so important tional, and spiritual fitness have in common: upon you learn me,all for I am gentle live their life with pas-gold g Sometimes we focus so much on the end result, the ultimate goal, or the and humble in heart, youphysical, will find rest for motivate we do;a good and reasons and motivations if you have reason for doing what you about it,what T here's oneand thing mental, emoneed forata least well-timed getaway, a break, a change inare sion the ones who s medalsouls. we forget theyoke benefits thatand accompany your For my is easy my burdenthe journey. And sometimes the areithighly so important of itwell-being! Think stands to reason and fitness all have in same. common: the scenery, athe vacation! As areWhen more motittional, andspiritual journey areI one and the How so? comes to exer- to all areasdo, isgoal light.” you will do what youyou do youvery have a good reason for doing what about it, ifgreat vated to achieve onathe the beach that listencise, benefits begin from day oneashould not The kneedsit for well-timed getaway, a break, change inbe overlooked. (Matthew 11:28-30 NIV) “Come to me, all you who are weary and decision to become healthier indicates a change in your thinking and it’s just the things, and they usually escenery, withit much pasing to the roar As of I the do, standsgreater to reason a vacation! burdened, andonly I will you rest. Take my yoke beginning. Each day you work out you will not build muscles, you will build do!give So where did these s sion. And people waves and feeling you will do what youwho do sit on the beach listen- the and resolve. At first you might be tired and sore, but discipline, strength upon you and learn from me, for I am gentle lofty ideas come from? Did I mention that I'm sitting us to rest. It helpsofusmind, . It helps “Come to me, all you who are weary and live their life with passea breeze blowing with much greater pasthose willoreventually better sleep in and less aches pains. Thefind same ing us to thetranslate by thetoand ocean watching the waves rolland in? And spirituelps tothe focusroar to of re-focus. humble heart, and you will rest for burdened, and I will give you rest. Take my yoke principles apply to our spirituality. Far too many people think of their spirituality sion are ones who who against my face, it is sion. And the people andthings feeling to you how benewords can't ewaves clearly the in lifethe that ally speaking, your souls. Fordescribe my yoke is easy and my burden only in terms of the end result, or the prize at the end of the road—heaven. I upon you and learn from me, for I am gentle are their morelife highly clear to me justficial this getaway has been for me. It's as if the s sea us tovery reflect on why we do live withmotipasbreeze is light.” once heard blowing it said that someand people are soin“heavenly minded they’re no earthly humble heart, and you will find rest for words of Christ have come true for me today. vated to achieve great t's ourhow fitness goals, or our life much this break sion are the ones who (Matthew 11:28-30 NIV) good!” to someday, against my Don’t face,getitmeiswrong, heaven is a good thing to look forward your souls. For my yoke is easy and my burden al to examine the reasons that things, andhighly they usually was needed! Why? Time and it’s going to be amazing! However, the benefits of having faith and living for are more motivery clear to me just is light.” Christ begin from day one and have powerful impact on the quality of life lived. do! So where did these off or time away does vated to achieve great how The much break verythis decision to consider one’s spiritual fitness indicates a change 11:28-30 in think- NIV) (Matthew mention that I'm sitting so many helpful things. It helps us to rest. It helps us lofty ideas come from? Did Ithings, and they usually ing whichWhy? will affect was needed! Timeyour life choices. The way you see and treat others, spend by find the ocean watching the waves roll in? And spiritutoyour get time, perspective. It helpsand us the to focus or topurpose re-focus. your resources, renewed you will every day! do! So where did these off or time away does Bible written only for to know heaven, butspeaking, also...for atally words can't describe to you how beneItThe helps us was to see morenot clearly theusthings in about life that lofty ideas come afrom? Did I mention that I'm sitting us understanding to rest. It helps us insight; so many helpful things. It helpsfor taining wisdom andhelps discipline; words forthis acquiring getaway has been for me. It's as if the really matter. It us to reflect on why we of do ficial ocean 1:2-3 watching the waves roll in? And spirituand prudent whator is right and just andby fair.the Proverbs to getdisciplined perspective. It helpslife, usdoing to focus to re-focus. what we do. Whether it's our fitness goals, or our life words of Christ have come true for me today.
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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 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 what we do. Whether it's our fitness goals, or our life words of Christ have come true for me today.
The Starfish Story
dragon’sCORNER
man was walking along the a goals, itOnce is soabeneficial to examine beach. The sun was shining and it was a beautiful day. Off in the distance, he could see a person going back and forth between the surf's edge and the beach. Back and forth N this person went. As the man approached he could see that there were hundreds of starfish stranded on the sand as the result of the natural action of the tide. The man was struck by the apparent futility of the task. There were far too many starfish. Many of them were sure to perish. As he approached, the person continued the task of picking up starfish one by one and throwing them into the surf. As he came up to the young man he said, "You must be crazy. There are thousands of miles of beach covered with starfish. You can't possibly make a difference." The young man looked at him. He then stooped down and picked up one more starfish and threw it back into the ocean. He turned back to the man and said, "It made a differ-
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ence to that one!" You never know which TFW exercise or workout will make the difference. That is why you have to treat all of them like they are the most important. Do this for enough time and you will reach your fitness goals. The following are 3 great quotes to remind you of your power: How wonderful that no one need wait a single moment to improve the world. -Anne Frank
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Never believe that a few caring people can't change the world. For, indeed, that's all who ever have. -Margaret Mead
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One is not born into the world to do everything but to do something. -Henry David Thoreau
kidsCORNER
by: kimHOGAN
Making Fitness Fun for Your Kids The U.S. Department of Health and Human Services recommends that young people ages 6-17 engage in at least one hour of physical activity each day. I am a mom and even as a fitness professional, it is sometimes hard to build that balance between my job and making sure my kids get the outdoor activity time they need. Kids are sponges. They absorb information from their surroundings every day. What they absorb is largely controlled (in the early years) by what they see their parents doing. We see this all the time, think of the boy who plays with Legos because his dad is an architect or the girl whose Barbie is taking care of a stuffed animal because her mom is a veterinarian. What we do daily as parents has a direct effect on what our children do.
If you come home from work, plop down on the couch and watch two hours of television, what do you think your child is thinking? Conversely, if you get home, lace up your sneakers and take that child for a walk, what message does that send? A study done by the Kaiser Family Foundation found that today, 8-18 year-olds devote an average of 7 hours and 38 minutes to using entertainment media across a typical day, amounting to more than 53 hours a week. As the summer winds down, I am making an extra effort to ensure that we use family time as an opportunity to get outside and get active. Right now is the perfect time to get outside and get moving! The weather is great, and there are so many outdoor
healthyEATS
Southeast Louisiana has some of the most beautiful places to stay active. Try biking the Trace on the Northshore or at City Park, kayaking on Cane Bayou or Bayou St. John, swimming at Fontainebleau State Park Beach, or hiking at one of many parks. These are all inexpensive ways to keep you and your family moving this summer. And a family that plays together stays together. These are the moments your children will remember. They will not have fond memories of playing video games by themselves all summer.You don’t need to travel far. Go to your local playground, and instead of burying yourself in your iPhone while the kids play, join them or suggest a game of tag for all of you.
what we do. Whether it's our fitness goals, or our life
words of Christ have com
dragon’sCORNER
The Elimination of Repetitive by: Dr. Larry T. M Senior Pastor, N Strain Injury (RSI)
JOINT HEALTH by: dr kristinSMITH garyDRAGON
activities for families. Walking, biking, kayaking, hiking, and swimming are just a few things you can do with your kids. Even babies and toddlers can be toted around in strollers, bikes, and boats. If it’s not raining, there is no reason to be inside! The Centers for Disease Control and Prevention states that building these active habits will help your children focus better in school, be more likely to achieve academic goals, and set them up for healthy lifestyle practices as an adult.
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really matter. It helps us to reflect on why we do
long-term Repetitive Strain Injury (RSI) occurs as a result a of overuse or misuse of the body and it generally solution to preaffects the upper extremities. RSI usually occur in vent fur ther inthe fingers, elbows and wrists. The wrist joint expe- jury and regain There's at least one thing physical, mental, emo- motivate riences a great deal of stress as it is constantly used quality of life. Dr. Kristin your physical tional, spiritual fitness all have in common: the are so im to perform simple exercises such as push-ups andandAs Smith therapists, we bench press. The stress placed on the soft tissue need for a well-timed getaway, a break, a change in about it, i LifeCare Family Wellness & (muscles, tendons, nerves, ar teries and veins) of know that daily Chiropractic scenery, I life comes As with the 774-9303 extremities results in compression or entrap- a vacation! (985) its fair share of ment as a result of inflammation. sit on the beach listen“Come to me, all you who ar The rule of thumb is to reduce fur ther strain stress, and we ing to the don't roar want of the you and rest the limb that is hur ting. It is impor tant to burdened, and I will give you rest. T have to the deal identify the symptoms as early as possiblewaves and seekandtofeeling upon you and learn from me, for with yet anothhelp. In order to prevent fur ther injurysea and the breeze blowing and humble in heart, and you will resulting disability of RSI, it is best to seek the ad- er source of Fitness Connection against my(physical) face, itstress is vice of a physical therapist. If left untreated, these your souls. For my yoke is easy a 4426 Trenton St, Metairie, LA 70006 in the form of very clear to me just symptoms can lead to serious conditions such as (504) 885-7855 is light.” RSI. Carpal tunnel syndrome CTS, Tendonitis,how and Tefitnessconnection.net much this break Call us today to learn how we can help you (Matthew nosynovitis. was needed! Why? TimeRSI and get you back on track with recover from The goal of physical therapy in RSI is to reduce your job, and your life. Don’t let repetitive strains pain, improve motion and restore strength. off Since or time away does keep you from working out. Action Physical TheraRSI is a chronic injury and develops over so timemany (and helpful things. to rest.toItget helps us lofty ideas It helps py will customize a rehabusprogram you back is often ignored in the early stages), a physical therget perspective. helps to ACTION. focus or to re-focus. by the oce in the gymItand backusinto apy rehabilitation program is essential. Itto provides
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Baby steps are okay! It can be as simple as going for a 10-minute walk after dinner. They’ll be happier, healthier and they might just soak up more than sunshine… they’ll watch you and learn how to stay active for life. Now grab the sunblock, get outside and go have fun!
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Napa Valley goals, it is so beneficial to examine the reasons that Chicken Salad Ingredients: dragon’sCORNER 6 5oz boneless skingrapes less chicken breast roasted and cubed 1 1⁄2 apples (any kind will work) cored and diced small 1/3 cup walnuts chopped 1 1⁄2 celery stalks diced 1 cup rough chopped (don’t over chop)
JOINT HEALTH garyDRAGON
2 sprigs of green onion sliced 1⁄2 cup low-fat mayo 1⁄2 cup balsamic reduction 1⁄4 tsp garlic 1⁄2 tsp to 1 tsp tarragon (fresh is best) Salt and pepper to taste
To Make: Roast the chicken with some Italian seasoning and a little Creole seasoning in the oven until done. Let it cool before dicing it into cubes. In a large bowl, mix the diced chicken, walnuts, celery, grapes, green onion, mayo, apples, balsamic reduction* and spices. After all the ingredients are thoroughly mixed, place the mixture in the fridge for about an hour and then enjoy! This is great served on a whole wheat pita or on a bed of greens.
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During the hot summer months, this is a great recipe to make. It incorporates fruits, nuts, and vegetables as well as a little something you might not expect. I use reduced balsamic vinegar to give this chicken salad an awesome taste without extra calories. I do use a little low-fat mayo just to give it a moderately creamy texture. If there is an ingre- *Balsamic reduction is balsamic vinegar that is reduced by half dient you don’t like or are allergic to, please omit and then slightly sweetened by adding a little honey. It can be it from the recipe. purchased already done like this.
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supplementREVIEW by: mikeMILLS Antioxidants and Free Radicals: Have Your Cake, and Eat it too! alsoarehappens to beof one of the and most The holidays have arrived and are with words them all what good sources antioxidants Antioxidants and free radicals dangerous. Aspartame is used in thousands the sugar filled deserts and treats that aredamloaded which antioxidants are best for fighting free of often associated with cancer and cell damage? age. antioxidants and free ofradproducts as a substitute to sugar, though conwithWhat empty are calories and leaves the feeling being radical icals and This whatyear exactly they do? without Free sumers would actually be better off eating smaller bloated. satisfy do sugar cravings Alpha Acid,sugar. oftenAspartame referred has to as radicals are damaging compounds that are the excess of calories by using all natural, sugar amountsLipoic of regular been produced in the human body by exposure the universal antioxidant, is a versatile water free sweeteners when preparing tasty holiday linked to possible causes for cancer, short term to toxins and radiation, as well as by metab- and fat soluble metabolic antioxidant that snacks! With so many sugar substitutes available memory loss, gastric problems, and neurological olism after physical and emotional stress. is an effective free radical eliminator. Alpha these days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold Free radical damage can lead to inflamma- Lipoic Acid also helps aid vitamins C and one. cardiovascular Many so called and theantioxidant brand namesactivities. Splenda . Though market“natural” sweeteners in their Quercetin tion, nervous systemcan E under a “No calorie sweetener,” Splenda products actually do the body more harm than good and is ed a as naturally occurring bioflavonoid that damage, impairment of immune function, that also include bulking agents contain 12.4% give diabetics a false sense of security when and even cancerous changes in cells. Anti- possesses powerful antioxidant propertiesthe like other abilitythe oxidants substances thatduring neutralize free and calories of the bioflavonoids same volume of has choosingare a desert or beverage the holidays. sugar.the Although stabilize cell membranes, whichretail makes radicals and prevent cellular damage. Aspartame (NutraSweet) is one of theSo, most to“nutritional facts” label on Splenda’s packused artificial sweeteners in the world today. It
aging states that a single serving contains zero
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Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay. Stevia contains glycosides which are compounds within the leaves that give them their sweet taste. Glycosides are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80, sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does! Stevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage. Stevia is also excellent for both cooking and baking. When preparing holiday dishes limit the amount of sugar being used and substitute with Xylitol and Stevia instead. Xylitol and Stevia can both be found in local health food and vitamin stores. Make sure to
Quercetin great for boosting the immune system. Pycnogenol, also known as pine bark extract, is a free radical scavenger. This can help slow the aging process and also strengthen immune and cardiovascular function. Resveratrol is a polyphenol naturally found in the skin of red grapes. Studies have shown that Resveratrol supports healthy cardiovascular function and can help lower LDL (bad cholesterol). Lutein is a powerful antioxidant that supports macular health and protects the skin and eyes from the damage induced by UV light. Many “Super Fruits” have been gaining popularity in the last few years as good sources of antioxidants. The Noni, Goji, Acai, and most recently, Maqui Berry, have been shown in stud-
read nutrition labels carefully to avoid ingesting
ies to have very high ORAC values. The ORAC the key to maintaining a healthy lifestyle and harmful chemicals like Sucralose and Apsartame, and longer. antioxidants just might (oxygen radical absorbance capacity) scale is living remember portionNatural control is vital during the holidays. thecareful answer. used to measure the level of an antioxidant’s be With planning and preparation, one can truly have their cake and eat it too! chemical potency and it’s ability to prevent free radical damage. The Noni, Goji, and Acai Berry have an ORAC value of approximately 30,000, while the Maqui berry has an ORAC Mike Mills is an ACSM Certified Mike Personal Trainer,Mills has a B.S. in value of 94,500! This gives it 3x more free radHealth and Exercise Science Mike Mills is an ACSM from the University of ical fighting ability than any other super fruit. Mississippi (Ole Miss), and 10+ Certified Personal years experience in the Vitamin In addition to neutralizing free radicals, these and Supplement Trainer anIndustry. Ownersuper fruits can also help promote weight loss, Operator at Prestige increase energy levels, boost strength and Fitness Club, has a B.S. in Health stamina, and support healthy aging. There are and Exercise Science from the many antioxidant blends available that conUniversity of Mississippi, and 17+ tain these super fruits, as well as resveratrol, years experience in the Vitamin and aloe vera, and vitamins and minerals. PrevenSupplement industry. tion through exercise and proper nutrition is
Success Secrets of the simple minded
The simple truth of the matter is that all people - no matter who they are, where they are from, or what their history is have the ability to achieve massive success in life, and to maintain that level of success for as long as they desire to have it. However, given the false misconception that the rich and famous and the "beautiful" people in the world have some "trick" to their success keeps the everyday person from even trying to achieve lofty levels of health, prosperity, and happiness. The secret to true and lasting success is that we simply need to get out of our own way and permanently bury the self-limiting beliefs that have been keeping us from our dreams for all of these years!
12 ∙
∙ July 2017
by: aaronPOTTS
Whether we like to admit it or not, most of us have a common misconception that people who are truly successful in life have some sort of gift or skill, or that they were given some kind of incredible break or opportunity during their life that allowed them to achieve their incredible success.
Success Secret #1 Every single person who ever achieved or maintained success in this world first had a clear picture in their mind of what that success looked like. How much success do you think you will have if your statement of action looks like any of these? • I am going to be the best BLANK in the history of mankind! • My body is going to BLANK like no one else's ever has! • I am going to build the most powerful company ever, and we are going to sell BLANK. • My ideal husband/wife is going to make me so happy because he/she will BLANK.
Do you see the point here? Even having an idea of what area of your life that you want to achieve success in - health, wealth, relationships, career, etc. - is simply not enough to get the gears turning in your life that will make it happen. You have to know exactly what you want to do in your MIND before it can ever manifest and become a part of your actual existence. Do you think that the people who build skyscrapers say "Let's just throw a bunch of concrete and steel together and see how high we can make it"? No, they envision a beautiful tower of architectural superiority in their mind, and then they start working out a plan of how to make it happen. Although your goals may not be as far-reaching as a 100-story building downtown, the process begins in exactly the same place in your mind.
“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
Saturday, Aug 13th good. yourJefferson pet has been ill with persistent them. RiverIfRun, Wild Thing Kids Triathlon NOTC Anniversary Race 3 Miles, Kids’ to Half Milegive 2 Mile Walk/Run Bike, symptoms, it is best to bring yourRun, pet to yourSwim Over-the-counter medications NEVER of Memories Rivershack Tavern Audubon Zooto& catsPark Aspirin,Garden veterinarian. Acetaminophen (Tylenol), Saturday July 8th
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Saturday, July 29th
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article is not meant to diagnose or treat Power Mile RoadThis Race Spillway Classic Privateer Pride Pounds matter...almost all veterinary medany animal or medical 1 Mile 3 Mile Trail Run 5K/1condition. Miler Always consult ications are dosed based upon Lakeview the patients your veterinarian before City Park UNO administering any medpet discomfort and save money.
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Success Secret #2
Success Secret #3
You must BELIEVE that you can accomplish No one who ever achieved any lasting sucyour goal! You would think that something as cess ever did so by sitting at home studying simple as that would go without saying, but the long lost secrets of other successful peothe sad truth of the matter is that most peo- ple. It doesn't matter if you are talking about ple are brought up to believe that they are following the path of wealthy business men limited by what is realistically possible. and women, tracking the health practices of In fact, the more time you spend learning people with picture-perfect bodies, or just about the state of cracking the code of affairs in the world someone who has at large, as well as mastered gloriousin your own neighly fulfilling relationborhood, the more ships. Your ability you will become to memorize their conditioned to bemaster plans will lieve that you can do you absolutely only accomplish cerno good whatsoevtain things because er if you do not get "that's just the way up and take action it is". on what you have Nothing could learned. be further from the Does that mean truth! As a wonderful and glorious human be- that you need to plan to dedicate 18-hour ing, the only true skill that you have to have work days to building the next business emto succeed is a burning desire to accomplish pire, spend countless hours at the gym, or whatever it is that you want to accomplish! practice every relationship-saving technique History is replete with examples of wild- that you read about? Of course not. ly successful people who attained their sucHowever, if you want to achieve success in cess not via expensive college educations or any endeavor in your life, you will have to put unlimited financial resources, but rather be- a powerful plan of action in place in order to cause they simply refused to give up until they make it happen, and stick to that plan over the had found or created a way to achieve their long-term, rather than just the short-term. dreams. > The Secrets to Success of the Simple Minded are 3 very ordinary concepts that every single person ever born has the ability to bring to bear: > Know what you Want - Believe you can have It - Take consistent action to attain It > Everything else on the path to goal attainment and success are merely logistical details.
Carbohydrate
Carbs, Brains, College Loading and a Budget for Peak
by marisLEE
Performance
Whoa! Let’s see if we can tie all this into something tangible and useful. When I was a college kid way back in the 1980’s, carbs were definitely “in”. As a baseball player and weightby marisLEE lifting enthusiast, I thrived on carbohydrates. My teammates and I would literally sit down at the training table and eat carbs for over an hour. They gave II us plenty of energy to compete on PART the field and provided mental energy for the brain. Sorry for the suspense by making my last article at Today’s student usually falls into two and least morecollege than one part. The logistics of time scenarios it comes to carbs: Too much of up space andwhen TMI made it more reasonable to break the wrong kind and not enough of the right kind. or segment such a very important and involved The otherRemember scenario, our which or even process! goalis isequally to perform better. more detrimental, is not to eat any carbs at all. Now back to the text! Nowadays, communication technologies enable easy baseline accessparameters to all kinds of Last timecollege I left off kids by setting for carbohyjunk download of an app. So let’s load drate foods loadingwith goals.the During the Wednesday and Thursday freeze frame goper back in time about 30Example: years. 150phase, aim for 10and grams pound of body weight. Back in the mid 80’s we were in the pre-cell pound athlete x 10 = 1500 grams during the first two days of loading. Again, this is teens only a baseline. Trustfolks me, I refer have seen phone era. Most and young to this parameter double. I personally andOf witnessed this period of time as the supervised Stone Age. coursea 150pound load 3,000 grams of carbs during we all athlete had pet dinosaurs back then. At this any time rate,frame. That’s roughlywith 12,000 calories carbs. WOW!!! we existed what weofhad. With this fact in mind, I sayGranola just go where Barsthe andmetabolism popcornleads. were some of my whatever an athlete can comfortably tolerate in carb consumpfavorite carbs back then. Having a meal ticket tion three on Wednesday, grams total, for the load day. and squaressaya 1000 day were enough to first suffice On Thursday, should It aimwas for 50-75% the previousand load day, most of thewetime. duringofmid-term total. Since we had 1000 grams on Wednesday our total finals and all night cramming when we needed for Thursday should be 500-750 total. Wethat should these extra carbs. Just grams so happens myload fa-carbs at 2-4-hour intervals of 6-8 total intakes per day. vorite carbs, granola bars and hot air popcorn This brings us to Friday and Saturday. Friday is a day for digeswere also low in fat to boot. So we even had a tion, assimilation, and absorption. Slow down the carbs and reinfew creature comforts back in the Stone Age. If troduce protein into the diet. Oh, by the way, as for protein you remember, fire was discovered a few years intake on Wednesday and Thursday--you don’t need it—except earlier, so we had a lot of hot air for our popfor pre-bedtime aminos (whole different article). We don’t want corn. And guess what? Granola bars and popcarbs competing with protein for absorption during the load corn were dirt cheap for those living on a Budphase. get. FYI…dirt was cheap back then too. Proteins such as egg whites, amino acids, chicken or lean meat The andsuch worst scenario is to and notraisins eat are combinedsecond with fruits as apple, cantaloupe, carbs at all. If you are disciplined and stubborn excellent choices of foods for Friday. The simple carbs through enough to doforthis for longand enough, it body will evenfruit will allow quick energy allow the to keep the tually yourbeing life.used. Carbohydrates breakstored destroy glycogen from down intothing, glycogen and glycogen fuels our inOne more DO NOT TRAIN ON WEDNESDAY, THURSternal organs, including the brain. A few months DAY, AND FRIDAY. Next time, I promise to focus in on Saturday of zero carbohydrates inDon’t a brain fogme on looseyou ends! quote (competition day) and tie upwill any put at best or full blown delirium at worst. that. I would think that if learning requires a lot of brain power we should give it fuel to function. So I guess everything ties in like this: No Carbs…No brain…No College…No Budget!
What? Why? and How?
Maris Lee
Fitness Connection Maris Lee
Fitness 4426Connection Trenton St, 4426 Trenton Metairie, St, LAMetairie, 70006LA 70006 (504) 885-7855
(504) 885-7855 fitnessconnection.net fitnessconnection.net
Tatum Bounds Mother, Competitor & Bombshell Fitness Online Fitness Coach!!!
QA
MF: Tatum you have been in the fitness industry for a while now. What are you doing these days?
TB: I have! I have been involved with being “fit” since as long as I can remember. I feel like I have done it all - I have participated in many races, 5k, 10k and half marathons; I gave crossfit a try for about three years; I have taught many group fitness classes; I have coached many clients to weight loss, and I have taken up fitness competitions as well. Today, I work for Bombshell Fitness as an online fitness coach. I am also active in the IFBB organization.
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MF: I had no idea that Bombshell Fitness was that big and that you are one of the top ranked coaches in the country. Can you explain to us how the Homebody Program works?
TB: Bombshell Fitness was founded ten years ago by Shannon Dey. Her vision began with the idea of creating a team of world class competitors. To this day she has turned more women world-wide pro than any other team. Over the past decade she has grown her company to include services for competitors, everyday woman who desire an hourglass look, pageant contestants (she had eleven contestants in this year’s Miss USA pageant), and now men’s physique. Just this past month we launched the Homebody Program, where I work closely with Shannon to create a curriculum to ensure anyone can reach their fitness goals—no matter how busy they are. The entire program can be done right inside your home.
MF: Does the person you're coaching or training have to live close to you? Or is this something you can do online?
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TB: This, and all of our programs can be done completely online. We have an amazing system set up where we do an online Skype Orientation and Q and A. We have our own private social network where girls have access to video libraries and a world full of women with the same goals. Our headquarters are located in Orlando, Florida - and here we do private camps for competitors and transformation clients. We also offer personal training and posing sessions at our Orlando headquarters. In August we will be hosting our 4th Bomicon Convention where women from all over will have access to every workout we offer, posing sessions, one on one with their coaches, over 20 seminars ranging from topics such as Victoria Duke’s “Glam Academy”, Dr. Green’s “Overcoming Obstacles to
Fat Loss”, Life-Coach Jessica Herington’s “Your Bold, Beautiful Lie”, and IFBB Olympian Athlete Gen Strobo’s “You are What You Eat.” You can learn more at our website Bombshellfitness.com under the Camps link.
MF: Can anyone do the Homebody Program and do you have to be a female or can a guy jump in?
TB: Because the program is so new, we started with a basic and advanced program geared towards women. BUT we are an evolving company. As mentioned earlier, we now have a physique program that caters to men - so it won’ t be long before we entertain this same idea with Homebody.
MF: How did you get started in fitness?
TB: I played all sports and danced when I was younger - I guess being active was in my blood. When I was old enough to be on a gym floor - I was there. I truly fell in love with the sport of Bodybuilding when I was a freshman at the University of Alabama. Fitness competitions were JUST making their way into the mainstream...it was something I had always wanted to do.
MF: What did you do before you were a fulltime fitness professional?
TB: Before becoming a fitness professional, I was a high school English and World Geography teacher. I received my undergraduate degree in Secondary Edu-
cation; English and history at the University of Alabama and the my Masters Degree in Secondary Curriculum and Instruction at SLU. My passion is educating and motivating - whether it is a child wanting to write the best paper, or a client wanting to become the best and healthiest version of herself.
MF: I here you have a big family. How big is it?
TB: I do!!!! Along with wanting to be a teacher when I was younger I wanted a big family! I have four beautiful and healthy children - Branyan 16, Baylor 13, Brylee 11 and Brinkleigh 9. They keep my afternoons and weekends VERY busy!
MF: You must me a SUPERMOM!!! How in the world do you take care of 4 kids, your husband, work, and still find time to stay in the kind of shape you are in?
TB: No supermom - ha! Sometimes I think I am the “bad mom”...Life is very busy and we are always on the go. I had to find a way to BALANCE this circus so I try my best to stick to a tight schedule and planning is KEY! I have a monthly planner where I keep up hour by hour - I even plan my dinner menus for the week on Sunday (and let’s just say the crock pot is my kitchen bff.) I also try my best to compartmentalize everything (an old teacher friend taught me this trick). Leave work at work. Leave exercise in the gym or in its space. Carry God at all times in your heart...Focus on the event at hand.
MF: Tell us about your transition from figure to bikini?
TB: I have always admired the athletic look. I really desired creating that strong muscular yet streamline look. I am a pear shape naturally (meaning I have a tiny upper body and wider hip and lower body) SO this was not an easy task - it took 6 years of eating, training and discipline to shape the body for that stage look. As I got older, I realized that this keeping up and maintaining muscle was going to be difficult - so I made the switch to bikini. I mean, who doesn’t want a beach body year round :)
MF: That’s quite a transition. What’s your number one recipe for success in this transition?
TB: It was a HUGE transition for me. Bikini classes tend to be larger and YOUNGER and the posing is a lot different. But I knew I was not ready to let go of the competitive athlete in me. In the last year I actually learned that I love training to be the bikini athlete because I absolutely love to run and I love cardio...so to taper down I have been allowed to incorporate doing what I really love.
MF: Do you have any shows coming up?
TB: I have competed in two shows so far; I plan on competing at the Greater Gulf States in Metairie and Ft. Lauderdale in July. After that there is one more show where master competitors from all over are showcased - this is Labor Day weekend in Pittsburgh. Left: From Left To Right Drew Bounds, Tatum, Branyan(16), Baylor(13), Brylee(11), Brinkleigh(8) Below: From Left To Right coaches Gen Strobo, Tatum Bounds, Shannon Dey
s p m a C Boot MF: Can you share with our readers 3 general tips that you give your clients when they are trying to lose 10lb quickly?
TB: Well quickly is the key word - I always say weight loss is a slow and steady process - slow and steady wins the race. I also stress the importance of consistency - the more consistent a client is the bigger the results. Lastly I try to encourage practicing discipline - it is not easy - but the feeling of being in control is powerful.
MF: What kind of diet do you follow when preparing for a show?
TB: It all depends - I have competed in well over 30 shows and not one diet has been the same. I have found that carb cycling works best for me though. I fuel for my training - so if I have a longer cardio session I make sure I have enough carbs to have an effective session.
MF: How do you remain focused and driven in such a competitive landscape?
TB: I always try to be better than my last time. This fitness world is extremely subjective. If you go on stage with the expectation to win every time you will be disappointed. However - I know that if I did my absolute best and did all of the mandatory prep I walk away a winner - especially at the professional level.
MF: What is one thing you would tell your
younger self when she was first getting into the fitness scene?
TB: Learn PROPER nutrition and really enjoy the process. I already wish I could go back to my very first competition.
MF: What’s the one thing you always have to have on hand?
TB: My phone - HA! Seriously though - I work from my phone and stay connected to my clients. AND - I can’t live without my music aps.
MF: What're your favorite foods during contest prep?
TB: I love food - prep food and treat meals. I think I can live on eggs and nut butters.
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If you are looking for a fit, fab and fun bootcamp style workout, or if you are ready to take your fitness to a different level, please Contact me at: 985-290-0121 coachtatum@bombshellfitness.com
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UPclose
Personal
MF: What's your favorite cheat meal?
TB: A BIG cheeseburger and glass of Cabernet.
MF: What supplements are you currently taking?
TB: I begin my day with a mulit, glucosamine, B complex and CLA blend by Beauty Fit. I fuel and replenish with a good BCAA through the day and at bed time I take GNC Cal-Mag-ZInc, Vitamin C, collagen and CLA.
MF: What is your top body part? What are your top 3 movements to train it and with which rep ranges?
TB: I love the hourglass look so naturally I love shoulders and glutes - BUT I would say I love to train glutes. My three favorite moves are smith machine donkey kicks (each leg, light with no rest between 5 sets of 20 reps) , sumo deadlifts (heavy - 4 sets of 10 reps), and elevated side lateral leg squats ( 4 sets of 20 reps each leg - light weight)
MF: What are your other interest?
TB: I love cooking, I love to run, I love watching my kids do their competitive sports and dance, and I love to relax at night with a good movie or book (and a glass of vino if I am not competing:)
MF: Have you ever fell off the deep end with your diet and had to start over on Monday?
TB: Not really...believe it or not I was almost 200 lbs after my first child was born - I learned my lesson when I was 26 that food can be your best ally or your worst enemy. I enjoy everything in moderation when I am not in prep - but then flip my switch and get to work when I am in prep mode.
MF: Who is your all time favorite hero or someone you’ve always looked up to or who has inspired you.
TB: I can name a few people in each area of my life that I have looked up to...but being too cliche here I have to say I am most inspired through Jesus Christ. This did not come easy...I have learned that the evil, the nay-sayers, the ones who did not believe, or the ones who left my side when I needed them the most helped me grow a much deeper and more meaningful relationship with Christ. And it was because of these hard times and a new found relationship that I am now able to see light through darkness. All of my inspiration comes through Him. I am a firm believer in God Winks.
MF: Worst fear?
Tatum Bounds
MF: If you could live any place in TB: Extremely bad weather - like tornados the world where would it be? and lightning - especially while driving
TB: RIGHT HERE - I love my Louisiana
MF: Favorite music? TB: Hip-Hop
MF: Workout shorts or workout pants?
MF: Ice-Cream or Cake?
TB: Ice Cream - Marble Slab, fill that thing up!
MF: Are you random or normal? TB: Is there such thing as normal …????
MF: Green or Blue? TB: Blue
TB: SHORTS
MF: What's the name of your first boy best friend and how old were you?
TB: Michael Federico - we were 10 and he read in my wedding :)
MF: Who do you tell more secrets to; friends or family? TB: Family
MF: If you could change your MF: What's your go-to meal when name, what would it be? TB: Khaleesi - HA ...I will leave it at that :) you have no time to cook? TB: Protein shake or a handful of nuts
MF: Have you ever been in a car MF: What's the one thing no one accident? TB: Yes...too many knows about you? MF: Do you have any pets? TB: YES!!!! Three dogs and a cat
TB: NO ONE??? Hummmm….(my hubby knows it all) - But….I am kind of an open book...
MF: Purple or Yellow?
MF: Wake up early or sleep in?
TB: Really Kelly ...LOL - Crimson!
TB: Depends on what time I get to bed :) BUT I do love early mornings
MF: If you were famous, what MF: Last question, would you would you want it to be for? TB: Making a positive impact on people’s rather be loved and have many lives friends OR be extremely rich forever? MF: Shy or Loud? TB: Love is the greatest gift one can have TB: Loud
MF: Red or Pink?
- I do not need many friends - but it feels sooooo good to be loved unconditionally.
TB: Pink
Tatum Bounds 985-290-0121 coachtatum@bombshellfitness.com
Pelvic Pain and Pelvic Floor Dysfunction Dr. Katherine Williams, MD, FACOG, IF
Pelvic Floor Dysfunction is a pelvic pain disorder caused by hypertonic musculature (or tight muscles) of the pelvic floor. The floor or bottom of the pelvic area is a bowl-shaped web of striated muscle, connective tissue, ligaments, and bone through which nerves and veins pass to the hips and lower extremities. Normally, the pelvic floor needs to relax to allow for proper urination, defecation, and sexual arousal and orgasm, while at the same time it contracts to support the internal organs. This complex, opposing function can create a myriad of symptoms if it does not function properly. When the muscles of the pelvic floor are hypertonic, or too tight, a range of acute or chronic symptoms can occur. Pelvic floor dysfunction only involves the posterior (or lower half) pelvic floor muscles. Some of those symptoms include pressure or heaviness in the pelvic area, difficulty with urinating or evacuating stool, constipation, sexual pain, lower back pain, tailbone pain, or achy, radiating thigh pain.The early onset of symptoms is slow and subtle, gradually increasing over time as the tension increases in the pelvic floor, reaching a point where quality of life is impacted. The pelvic floor’s muscular tension can increase after childbirth and menopause, due to physical stressors or hormonal changes; it can also increase due to conditions such as vulvodynia, endometriosis, IBS, interstitial cystitis, or painful bladder syndrome; or, it can result from physical conditions such as poor posture, prolonged sitting, uneven hips, misaligned pelvis, or other skeletal asymmetries. There is also a relationship between emotional, physical, or sexual abuse and chronic pelvic pain. The direct cause is usually not known. Most gynecological exams miss the correct diagnosis because the traditional exam does not check the tone of the pelvic floor muscles. Symptoms of pelvic pain are a common complaint with many possible causes, which can frequently lead to surgical intervention such as hysterectomies and laparoscopies. Unfor-
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tunately, some patients’pain persists after the surgery because of the misdiagnosis. One patient explains, “I lived with painful sex for years. My legs and my back often hurt and I couldn't do the things I used to enjoy. I assumed that I was just out of shape and that this was normal for women over 40. When Dr. Williams explained to me that it was hypertonic pelvic floor dysfunction, I was relieved and excited to know that I could get my life back. " Treatment for Pelvic Floor Dysfunction might include physical therapy, pharmaceuticals, or psychotherapy if there is a history of emotional or physical abuse. Physical therapy can involve trigger point massage, soft-tissue manipulation, manual stretching, core strengthening, and skeletal realignment, while pharmaceuticals might include muscle relaxers. Treatments are highly successful, with most women getting back to a pain-free, high quality of life. Dr. Katherine Williams specializes in diagnosing and treating complex pelvic and vulvar disorders, including Pelvic Floor Dysfunction. She founded the Southern Institute for Women’s Sexual Health (SIWSH) with locations in New Orleans and Covington, LA to specifically help women with pelvic pain that was not being properly diagnosed. She earned her fellowship from the International Society for the Study of Women’s Sexual Health, making her uniquely qualified to diagnose and treat these patients. SIWSH is the only clinic
specializing in women’s sexual health in the southern region of the United States with patients coming to her from across the country for treatment. Hypertonic pelvic floor is a stressful condition that can affect women in all stages of life. It can profoundly affect normal body function and quality of life. With the proper treatment, successful remediation of symptoms is highly likely. Women need to be educated on how to relax hypertonic muscles so that they can begin to relax the muscles and prevent further dysfunction. If you think you might be suffering from Pelvic Floor Dysfunction, please contact SIWHS at (985) 871-0707 or info@siwsh.com. References 1. Butrick CW. Pelvic floor hypertonic disorders: identification and management. Obstet Gynecol Clin North Am. 2009;36(3):707-722 2. Prather H, Spitznagle TM, Dugan SA. Recognizing and treating pelvic pain and pelvic floor dysfunction. Phys Med Rehabil Clin N Am. 2007;18(3):477-496, ix.
Dr. Katherine Williams, MD, FACOG, IF Covington 104 Innwood Drive
New Orleans 1717 St. Charles Ave. 985-871-0707 SIWSH.COM
Annalise Moore
One of 20 teens her age from across the globe selected to participate in the
CrossFit Games
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T h e M o o re f a m i ly L e f t t o r i g h t : T i m , K i r k l a n d , Jo s h , B a m b i , M a l l o r a & A n n a l i s e At just 15 years old, Annalise Moore is preparing to compete internationally against the fittest teens in the world. Annalise watched her dad at Forged Steele CrossFit when she was 10 years old and immediately joined their kids program. An athlete at heart, playing softball for years, she was a natural. Shortly after,Annalise’s parents and siblings were all CrossFitters. In time she transitioned from the kids program to the regular class WODs (workout of the day) and again excelled in all aspects, gymnastics, weightlifting, running, rowing and more. Early on, her fire and passion for the sport was evident. Every year hundreds of thousands of athletes worldwide compete in the CrossFit Open, five workouts over five weeks. The best of the best are invited to compete on the world stage at The CrossFit Games. Annalise finished the
Open ranked 2nd internationally and the subsequent online qualifier ranked 6th.This earned her invitation. She is just one of 20 teens her age from across the globe selected to participate in The CrossFit Games in August, repre-
CrossFit is constantly varied functional movements performed at high intensity. A constantly varied approach to training leads to dramatic gains in fitness.
While speaking about her CrossFit program, Annalise said: "I think they see how fun it is and it can be fun to work out". Annalise is inspiring those who know her to work harder and reach for their goals. "This year, is my first time going to The Games, and it's going to be the best experience. I actually get to watch an athlete that I've coached since she was 10," said coach Jeannie Dimitri, Head Coach at Forged Steele CrossFit. "I'm so so proud of her, so proud of what she's accomplished, so proud of her determination and her drive is amazing," said Bambi Moore.
senting Louisiana and her hometown of Slidell. The CrossFit games are set for Aug. 3-6 in "Annalise has always been one to give it her all. Madison, Wisconsin. She was not halfwaying it. It was, 'If I'm going to do it I'm going to give it my all,'" said Bambi Moore, Annalise's mom.
For information on how you can Support Annalise and her trip to the CrossFit Games, you can call Jeannie Dimitri 985-788-0986 or email her at JeanniemDimitri@gmail.com.
Estrogen MEN'S HEALTH
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
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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 in-
tervention 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.
VITALITY WELLNESS GROUP, LLC. David R. Ales Nicole R. Fortmayer info@vitalitywellnessgroup.com 504-309-4172
VITALITY WELLNESS GROUP, LLC.
Training for a 5K by garyCOOPPER
Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself at the finish line on race day. A 3.1-mile race is a perfect length to aim for as a beginner. Begin by setting attainable goals to keep you motivated and give yourself ample time to move to the next level. If you train correctly and follow a good eight-to-10 week training program, running can lead to a lifetime of fitness.
Set Attainable Goals
Take Your Time
Be smart and safe
The length of a 5k is a relatively easy goal to reach as a novice runner, but it may also challenge the expert runner depending on intensity and speed. Start out with a simple program that allows you to succeed and move forward only when you feel comfortable with your current stage. To avoid burnout or injury, do not push your limits. Remember that your main goal is to reach the finish line. For your first race, you should plan on enjoying the run and feeling good for having completed your goal.
Depending on your training base, an eight-to-10 week program should be just enough time to have you running for the full 30 minutes, which is the approximate time it will take you to complete your first 5k. Your first step should be a complete medical exam to make sure it is safe for you to begin a running program. Begin with a walk/run program four times per week for 20 to 30 minutes. If you have not previously been involved in a walking program, it may be best to start with an eight-day walking program routine before you're ready to begin running. Begin by walking for 20 minutes the first four days, followed by walking for 30 minutes the last four days. If you have no problems with this program, try running for two minutes and walking for four minutes five times consecutively for a total of 30 minutes. Do this routine three times per week until you feel comfortable. Each week as you are ready add one minute to the running time and subtract one minute from the walking time. Increase each week until you are running comfortably for the full 30 minutes.
Now that you can run for 30 minutes, do not concern yourself with pace or distance. Gradual training is the key to long-term success and rest time is just as important as the time you spend training. Be sure to have proper running shoes that suit your individual needs, and be aware of the surface you are running on as well.The best running surface is a track. If you do not have access to a track, asphalt is better than concrete, and dirt or silt alongside the road is even better. Beginning a running program may improve your entire life as it strengthens your cardiovascular system, ties you to your community, and boosts your self-esteem while also allowing you to appreciate the outdoors. From the novice to the expert runner, a local 5k race is a great way to get in shape and improve your sense of health and well-being.
Improve Your Heart And Head Accomplishing your goal improves your self-esteem and keeps your cardiovascular system in tune. A regular training program includes exercising for at least 30 minutes three to five times per week, which falls within basic cardiovascular fitness guidelines. Running can lead to a feeling of freedom and independence, and it is also one of the best ways to alleviate stress since it releases alpha waves in your brain, leaving you relaxed and invigorated.
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We Will Climb, Because They Climbed Join Us Saturday September 9th
The 2nd Annual New Orleans 9/11 Memorial Stair Climb will be held on the morning of September 9, 2017 at 400 Poydras Tower (400 Poydras Street) from 7:00am until 12:00pm to HONOR and REMEMBER the sacrifice of those fallen heroes from 9/11/01. Following the climb, we have our annual Brotherhood Bash in Lafayette Square. Bands TBA. This year we are introducing the inaugural “Battle of the Badges Cook-Off�, where fire, police and EMS will cook and serve their best dish to see who will be crowned the Champion and bragging rights for a year.
400 Poydras Tower
Register online www.neworleansstairclimb.com