Don’t let Exercise-Induced Asthma Stop you. Exercise-Induced Asthma Symptoms usually begin about five to 20 minutes after beginning to exercise. The symptoms often peak about five to 10 minutes after stopping exercise then gradually diminish. The symptoms are typically gone within an hour, but they may last longer.
Symptoms include one or a combination of the following: Coughing, Wheezing, Chest tightness, Chest pain Prolonged shortness of breath Extreme fatigue.
Northshore Allergy & Immunology, LLCNAI, LLC Office (985) 792-4022 NEW LOCATION: 350 Lakeview CT. Suite B Covington, LA 70433
Richard J Guillot, M.D. Board Certified In Adult & Pediatric Allergy & Immunology
mastHEAD cover
publisher
kellyWALGAMOTTE
editor
lanaWALGAMOTTE
marketing
June
scotANTHONY
2013
volume4 NUMBER 6
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers mikeMILLS jamesFAMBRO, MD catherineWILBERT fredKLINGE garyDRAGON lyndsiLEWIS jayFOURNET kristenSMITH lindaCUCCIA lisaVONEBERSTEIN ryanLOWE
Cover: Kash’s Nutrition By: lindaCUCCIA Cover Photo By: Reny Ramos
Page: 16
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, & Hammond
page 8
page 8
supplementREVIEW
dragon’sCORNER
page 10
page 12
FunctionalMEDICINE
page 24 Perspective by lindaCUCCIA
athleticTRAINING
page 16 Kash’s Nutrition
page 26 Personal Trainer winner Mark Berger by metrofitnessSTAFF
by lindaCUCCIA
page 20 Beginning Runners Questions
page 28 Top 4 Core Exercises by Lean Training Studios
by travisMANNEY
page 22 Worth the Wheat by laurenBAYLEY
page 30
page 12
mentalFITNESS
healthyEATS
Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171. Copyright 2012 by Metro Fitness. No part of this publication can be reproduced without the written, expressed consent of the publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher. For advertising information, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 or e-mail at metrofitness@live.com. Letters to the Editor are Welcome – send signed letters to P.O. Box 752, Slidell, LA 70459. Please include a phone number for verification (it will not be published). E-mail letters to metrofitness@live.com. The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, Slidell, LA 70459
PUBNOTES
kellyWALGAMOTTE publisher
A group of highly educated students visited their old university professor. Conversation soon turned into complaints about stress in work and life. Like Metro Fitness Offering them coffee, the professor returned from the kitchen with a pot of Magazine on: coffee and an assortment of cups - porcelain, glass, crystal, some plain looking, some expensive, and some exquisite. He told them to help themselves to hot coffee. When all had a cup of coffee in hand, the professor said: "If you noticed, all the nice looking expensive cups were taken, leaving behind the plain ones. While it's normal for you to want only the best, that's also the source of your stress. What you really wanted was coffee, not the cup. But you still went for the best cups and were eyeing each others’ cups!" If life is coffee, then jobs, money, and status in society are the cups. They are just tools to hold and contain life. Don't let the cups drive you. Enjoy the coffee.
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com • www.metrofitnessmag.com
6 www.metrofitnessmag.com June 2013
Insurance: Auto • Motorcycle • Homeowners • Condo • Renters • Business • Boat • Flood
Dave Martin Insurance Agency • 1900 Front Street Slidell, LA 70458 • (985) 649-7531 Financial: Annuities • IRA’s • Mutual Funds • Life Insurance
Hours: Mon-Fri: 8:00am - 5:00pm
supplementREVIEW mikeMILLS
Conquer Catabolism with a Post-Workout Recovery Blend
Consuming a blend of key nutrients the minutes
faster rate than amino acids alone. Studies have
following physical activity is a vital component of any
shown that phosphatidylserine, often referred to as
training routine regardless of whether the main objec-
PS 100, when consumed in large amounts of up to
tive is to lose weight and decrease body fat or to gain
800mg or more, can help block the release of the
muscle and strength. Replenishing the body with the
catabolic hormone cortisol. Critical antioxidants such
proper ratio of carbohydrates, protein, and fat along
as alpha lipoic acid, grape seed extract, and pome-
with BCAA’s (branch chain amino acids), creatine,
granate can help prevent free radical and cell damage
Glutamine, cortisol blockers, and antioxidants can help
which is often associated with intense training.
speed up recovery time in between workouts, reduce
There is a small window of opportunity after exer-
soreness, and increase lean muscle mass by prevent-
cise, which ranges from the first few minutes follow-
ing catabolism. Catabolism, which is the breakdown of
ing training for up to an hour, that the human body is
muscle tissue for use as an energy source, can lead to
in position to take advantage and utilize all of these
the release of cortisol by the adrenal glands. Cortisol
key nutrients. Missing out on this window could be the
is a stress hormone that can have catabolic effects on
difference between reaching personal goals and falling
the body by storing fat, which can increase overall
off track. Providing muscles with the proper post-
body fat percentage and decrease muscle mass.
workout nutrition is a must for anyone wanting to
Preventing the release of cortisol can be achieved by
improve their physique and overall physical fitness,
restoring glycogen in the form of carbohydrates to
the clock is ticking, make it count.
muscle cells for the body to use as energy thus preventing the breakdown of lean muscle tissue. Also, consuming a highly absorbable form of protein, such as whey protein isolate with a proper amino acid profile, can help increase protein synthesis after
“There is a small window of opportunity after exercise, which ranges from the first few minutes following training for up to an hour, that the human body is in position to take advantage and utilize all of these key nutrients.”
the amount muscle tissue in the body which decreases overall body fat percentage. A recent study showed that chocolate milk has the ideal ratio of carbohydrates, protein, and fat for post-workout recovery; however your favorite brand of chocolate milk does not contain the amino acids, creatine, cortisol blockers, and antioxidants recommended for maximum recovery. When choosing a post-workout supplement, be careful to read the ingredients closely to make sure that the best quality creatine, BCAA’s, and cortisol blockers are being used. Cheaper brands often use creatine monohydrate or creatine ethyl-ester which is poorly digested and can cause water retention, bloating, and stomach
-Mike Mills is an ACSM Certified Personal Trainer, has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 10+ years experience in the Vitamin and Supplement Industry.
dragon’sCORNER
exercise by repairing and increasing
discomfort. A PH correct creatine, such as Kre-Alkalyn and Magna Power creatine (magnesium creatine chelate), is highly absorbable and has a low acidity level which blocks the conversion of creatine to creatinine, which is a waste product that is filtered out the body by the kidneys. Branch chain
garyDRAGON
The Ankle: Move It or Lose It
To me, the ankle joint is one of the strongest joints in the body. I say this because the ankle is the only joint that supports all of your body weight. When you stand on one leg, such as when you take a step while walking, all of your body weight is on the stance leg. If the ankle joint is limited in mobility, you will develop weakness to the ankle, and you may experience pain in your back and/or hips. Tightness to the ankle joint limits your ability to pull your foot towards your shin. This movement is called dorsiflexion. If you are unable to dorsiflex your ankle through it’s full range of motion, you will have problems with other functional movements such as squatting, walking and going down steps. There are several reasons the ankle joint can become tight. The most common is tightness to the calf muscles. Stretching your calf muscles can loosen the ankle and allow for an increase in range of motion. Another reason for ankle tightness is limited mobility to the ankle bones. Mobilizing the ankle bones by a physical therapist will allow the bones to move across each other, increasing ankle mobility. As mobility increases, strength to the ankle muscles can increase. Having strong, functioning ankles is important for everyday activities. Limitations in ankle range of motion can interfere with performing daily activities and cause pain to other parts of the body. If you are having unexplained back or hip pain, or difficulty with squatting, walking, and going down steps, give us a call for an ankle evaluation. We can assess your ankle and give you an appropriate mobility program. We want to make sure you are able to perform all of your physical activities and get you “Back into ACTION!”
amino acids (BCAA’s) in the alphaketoglutarate (AKG) form can help increase protein synthesis at a
8 www.metrofitnessmag.com June 2013
Gary Dragon, owner of Action Physical Therapy and Sports Medicine, has a Master’s & Doctorate degree in Physical Therapy from the University of St. Augustine. Gary has 13 years of experience specializing in orthopedic and sports related injuries.
Largest TRX
Facility in St. Tammany!
functionalMEDICINE jamesFAMBRO, MD
Iodine Deficiency
For over 100 years, iodine has been known as the
as an anti-caking agent. This single addition to baked
ele- ment that is necessary for thyroid hormone pro-
goods significantly increased the iodine intake of the
duction. What very few people know is that iodine is
U.S. population. Twenty years later, bromine was used
also needed for the production of all the other hor-
to replace iodine in baked goods, due to the erroneous
mones in the body. Adequate iodine levels are needed
concern that people were get- ting too much iodine.
for proper immune sys- tem function. Iodine contains
Bromine competes with iodine for absorption and bind-
potent antibacterial, antivi- ral, antiparasitic, and anti-
ing to receptor sites in the body. Bromine interferes
cancer properties. It is also effective in treating fibro-
with iodine utilization in the thyroid gland; and in ani-
cystic breasts and ovarian cysts. Iodine deficiency can
mal studies, bromine
result in mental retardation, goiter, and infertility.
ingestion has been shown to cause hypothy-
Iodine deficiency may also increase your risk of breast,
roidism. Bromine is a known cause of thyroid goiter.
prostate, endometrial, and ovarian cancer. Studies
Bromine is also a known carcinogen to breast tissue.
have shown that neonatal mortality can be decreased
Bromine is ubiq- uitous in our environment. It is used
by up to 50% when iodine deficiency is recti- fied.
as a fumigant for agri- culture, and for termites and
Other illnesses that may result from iodine deficien- cy
other pests. Toxicity from bromide exposure has been
include Sudden Infant Death Syndrome (SIDS), multiple
reported from the ingestion of some carbonated drinks
sclerosis, and other myelin (nerve sheath) disorders.
(Mountain Dew, ATP Energy, and some Gatorade prod-
The World Health Organization has recognized
ucts), which contain brominated vegetable oils.
that iodine deficiency is the world’s greatest single
Bromine is also present in some prescrip- tion medica-
cause
retardation.
tions. Brominated Flame Retardants are chem- icals
Approximately one-third of the world’s population lives
of
preventable
mental
commonly used in computers, TVs, mobile phones,
in iodine deficient areas and up to 72% of the world’s
textiles, furniture, insulation boards and mattresses.
population is affected by an iodine deficiency disorder.
The RDA of iodine is 150 mcg, which may be
Now you may think that iodized salt has eliminat-
enough to prevent goiter, but not enough to supply
ed iodine deficiency here in the United States.
the rest of the body’s needs. The average intake of
However, the data from the National Health and Nutrition Examination Survey (NHANES 1971-74; and
“Data form the National Health and N u t r i t i o n Examination Survey show that iodine levels have actually dropped 50% in the past 30 years”
NHANES 2000) show that iodine levels have actually dropped 50% in the past 30 years. The percentage of pregnant women with low iodine
concentrations
increased 690% over this time period. Low iodine levels in pregnancy increase the risk of neuro- logical health issues in children. We have also seen an increase in autoimmune thyroid illnesses during the same time period. There are several reasons for this decline in iodine lev-
Dr. Fambro grew up in Ponchatoula, LA. He was a full-time Emergency Physician for nearly twelve years, before opening his own practice. Dr. Fambro is Board Certified in Family Medicine. He is owner of Slidell Nutritional Medicine.
els. One reason is that the iodine in iodized salt is only 10% bioavailable. Another reason is low-salt diets, which can actual- ly lead to an iodine deficient state. A third very significant reason is the changing of the food industry. In the 1960’s, iodine was adding to commer- cial dough
10 www.metrofitnessmag.com June 2013
Continued on Pg. 24
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Think outside the salad by AndreaWATSON Using flavored olive oils and balsamic vinegars in your cooking unlocks new flavor possibilities. So many people come into the store, look around, and ask, “So, this is for salads, right?” My response is that you can use our oils and vinegars from the first step of cooking all the way to the last! Pairings - While flavored oils and vinegars can be used on their own to add zest to a dish, pairing a flavored olive oil with a complementing flavored balsamic vinegar can bring new dimensions of flavor to your foods. Pair an herbed olive oil with a light and sweet fruit balsamic vinegar. Try mixing a zesty citrus balsamic vinegar with a savory olive oil. Marinades – Our flavored oils and vinegars can be used as marinades on their own, as a pairing, or as a part of your favorite marinade recipe. Balsamic vinegar is a favorite marinade ingredient for so many chefs because it tenderizes the meat as it marinades. Vinaigrette – Using your favorite pairing, mix two parts olive oil to one part balsamic vinegar to complement your favorite salad. Try a zesty citrus olive oil with a light, fruity balsamic vinegar for summer salads with goat cheese and berries. A vinaigrette made with an herbed olive oil and a savory balsamic vinegar goes nicely with artichoke salad. Experiment with your fruit salads by adding a fruity olive oil and a white balsamic vinegar. Sauté/Bake – Any of our flavored olive oils can be used to sauté or bake poultry, fish, meat or vegetables. You can even reserve and reuse your olive oil after cooking with it several times, although be aware that the smoke point of olive oil lowers with each use. Balsamic Vinegar Reduction – Reducing a balsamic vinegar over low heat for 20-30 minutes results in a wonderful glaze for meat, fish or vegetables. Try a citrus balsamic vinegar for fish; a fruity balsamic vinegar for chicken; and a savory balsamic vinegar for steak, pork and veggies. Caramelize – Similar to a balsamic reduction, caramelizing with balsamic vinegar gives your food a thick, flavorful coating. Add enough olive oil to cover the pan and brush your meat, poultry, fish or vegetables with a complementing balsamic vinegar and cook over medium heat. The balsamic vinegar will thicken and help brown the surface of your food. Finishing – Our flavored olive oils are beautiful finishing oils in any dish. Add a citrus olive oil to black beans or chili for extra zest. An herbed olive oil complements soups and sauces. You can even use your favorite flavored olive oil to top your scrambled eggs! Come see the olive oil experts at Infusé for recipes, pairing suggestions, and more information on all of the olive oils and balsamic vinegars we carry!
Infusé 310 Dalwill Dr. • Mandeville, La 70471 Phone (985) 778-0903 • Fax (985) 778-0904 www.infuseoilsandvinegars.com
athleticTRAINING jayFOURNET, PES
The Only 3 Things That Matter
No matter how good your programming is, if you get
After I demonstrate and briefly explain an exer-
these things wrong for your clients, you fail. It's that sim-
cise, and get my client to do a few reps, I look to see how
ple.
well they are doing on those key points and on the only 1. Straight back
3 things that matter(back, knees, shoulders). Are they
2. No knee valgus (or excessive forward slide)
doing well? Great! I compliment them and let them con-
3. No forward shoulder
tinue. Are they floundering on one or two? No problem. I
As coaches and trainers, we often talk about solid
correct them. Are they floundering on other aspects of
programming, the ability to motivate, and our burning
the exercise that I didn't talk about? I don't correct it.
desire to help people be better. Important stuff, without
Instead, I make note of it and mention it another time.
question. But what if we can't communicate our knowl-
That's right. Sometimes I let people get away with less
edge effectively? What if the exercise that our client is
than perfect form. Here's the thing: people can only
doing doesn't quite look right? Or worse, what if we
focus on so many things. And people need reassurance
either can't tell or don't understand if the exercise looks
that they've done something correctly in order to inter-
right?
nalize it so they will get it right next time. If I give two
I'd like to share what I consider to be the three big
instructions and they do them perfectly, I have to
things that matter when it comes to teaching movement
acknowledge that so they feel great about themselves,
to athletes:
and so they remember the importance of it. Does this
1. Say it; show it; let them try it. When I introduce a
mean the small stuff doesn't matter? Absolutely not!
new exercise, I explain the exercise briefly, while I demon-
Every detail matters. I strive for perfect form on all exer-
strate it. When discussing key points, I will often physi-
cises from all of my clients. But it is a process. Once they
cally exaggerate that aspect of the demonstration. When
nail the big stuff, then I start to introduce the little stuff.
I finish my brief instruction and demonstration, I move
They'll get it. How do you know what to cue first?
aside and ask them to try. Say it; show it; let them try it.
Understand the exercise.
Some people are visual learners; others are auditory; still
continued on pg. 14
others are kinesthetic. If you skip one of the three ways of presenting information, you run the risk of not getting through to your client. Give all of your clients the opportunity to learn efficiently.
Summer time Taco Salad
healthyEATS by robHOWELL
Sunrise Grill
Also keep this concept in mind
You can be the best athlete in the world if you're injured you are not in the game!
when you provide corrections. Words are not always enough. This is one of the reasons I like mirrors in the gym: they are a great tool for providing effective feedback for visual learners. A video camera can also be a great tool here, as can providing a demonstration of what they are doing now versus what you want them to be doing. Lastly, use your hands. If your client isn't responding to your verbal or visual instructions, give them a kinesthetic one: put them into the position. Please do use good judgment about when and where it is appropriate to put your hands, and if you should ask or let them know what
Jay Fournet, PES Director of Training Parisi Speed School (985) 685-1466
you're about to do. 2. It is possible to overcorrect. Give someone too much instruction about an exercise and they will likely suffer from information overload and not remember any of it. They may also
Are you tired of eating a salad that you think is healthy only to find out it is loaded with fat and calories? Well, this satisfying taco salad will leave you feeling full and won’t add on the fat and calories. I like to make this salad in the summer because this is a refreshing meal on those hot summer days. It is loaded with great lean protein and also has healthy fat with the avocados. I think this will be a welcome addition to your summer eating, and it is very easy to make!
Ingredients: 1-2 tsp of olive oil 1 medium to large onion, diced 1 roasted red bell pepper diced 1 green bell pepper, diced 3 cloves of garlic 1 lb of lean ground turkey or beef, seasoned with salt and pepper 1 tsp oregano* 2 tsp cumin* 1 tbsp chili* 1 dash red pepper flakes*
1 can of black beans or kidney beans, drained 1 tomato, diced 1 small can green diced chilies 2 heads of romaine lettuce, cleaned and chopped and drained 1 avocado, diced 1 tbsp fresh cilantro Greek yogurt to taste as a topping juice of one fresh lime
stop coming back because you have depressed them about how horribly they move. So, what do you correct? I aim to give 2-3 key points to consider when
12 www.metrofitnessmag.com June 2013
I
teach
an
exercise.
To make: Put olive oil in a large skillet, and saute the onions, peppers, and garlic until just cooked. Then add the meat (don’t forget to season with salt and pepper) next add seasonings* and cook until done. Next add the beans, tomatoes, and chilies and heat until hot. Let stand for 5 minutes and then serve on the lettuce and top with the avocado, cilantro, yogurt and fresh lime juice. Enjoy!
by dr kristinSMITH You' re Never Too Old to Get Moving! As we all know, physical activity is one of the most important components of health. Age doesn't have to be a barrier between you and a healthier lifestyle. Being physically active on a daily basis can hep also prevent premature aging, uneccesary slips and falls, chronic illness, and reduce stress. Best of all, it can help you continue doing the things you love as you age as well as maintain independence. Exercise doesn't have to mean running a marathon, deadlifting twice your body weight, or swimming across the English Channel. It can be as simple as walking a moderate distance each day or taking a beginner's tai chi or yoga class to improve flexibility. Walking improves elasticity in blood vessels, which makes them less susceptible to formation of aneurysms or rupture. Start with one-third of a mile per day - one-sixth out and one-sixth back. Do that three days a week for a month, then double the distance, working gradually up to at least one mile a day, three days a week. Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your chiropractor. Flexibility is a commonly overlooked component of physical activity. A relaxed stretch is the goal. Flexibility can improve circulation, reduce chances of falls due to better balance and coordination, and improve artery function as well as reduce blood pressure thereby improving your cardiovascular health. Look into a beginner's yoga or tai chi class in your area and watch to see how drastically it can improve your health. As with any subject involving fitness, nutrition is a vital component. Make sure you have a properly balanced diet. Drink at least 10 eight-ounce glasses of water a day to help keep the kidneys active, dilute and remove toxins from the body, and replace any lost fluids. Coffee, tea, soft drinks and alcohol are diuretics so don't substitute them for water. Get moving and get healthy! If there is anything we can do to help, please do not hesitate to contact us or visit us at our new location. LifeCare Family Wellness & Chiropractic, 208D West Hall Ave, Slidell,(985) 774-9303
Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303
June 2013 www.metrofitnessmag.com 12
from page 12 3. I think our eyes are the most important tool for a coach. Once you have given
The Chicken and Eagle
clear instructions and demonstrated the exercise, it's time to pass the torch over to
Once upon a time, there was a large mountainside where an eagle's nest rested. The eagle's nest contained four large eagle eggs. One day an earthquake rocked the mountain causing one of the eggs to roll down the mountain to a chicken farm, located in the valley below. The chickens knew they must protect and care for the eagle's egg, so an old hen volunteered to nurture and raise the large egg. One day, the egg hatched and a beautiful eagle was born. Sadly, however, the eagle was raised to be a chicken. Soon, the eagle believed he was nothing more than a chicken. The eagle loved his home and family, but his spirit cried out for more. While playing a game on the farm one day, the eagle looked to the skies above and noticed a group of mighty eagles soaring in the skies. "Oh," the eagle cried, "I wish I could soar like those birds." The chickens roared with laughter, "You cannot
your eyes. They will need to be able to see what is right and what is wrong in a movement that may or may not resemble what you've just demonstrated. If it doesn't look right, what is wrong? Watching people exercise makes me marvel at the human body. It can interpret the same movement in so many different ways! You can help your eyes by asking questions. “Where do you
soar with those birds. You are a chicken and chickens do not soar." The eagle continued staring, at his real family up above, dreaming that he could be with them. Each time the eagle would let his dreams be known, he was told it couldn't be done. That is what the eagle learned to believe. The eagle, after time, stopped dreaming and continued to live his life like a chicken. Finally, after a long life as a chicken, the eagle passed away. The moral of the story: You become what you believe you are; so if you ever dream to become an eagle, follow your dreams, not the words of a chicken.
feel that?" is a question I ask often. Sometimes the answers astound me. A plank felt in the pecs? Kettlebell swings felt in the quads. Glute bridges felt in the abs? Even if you gave the best instruction possible, your clients still might not get it right. You can be the best athlete in the world, but if you're injured, you are not in the game! To learn more about proper training and programming, contact your local sports
performance
training
facility.
Remember SPEED ALWAYS WINS!
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by lindaCUCCIA The NPC Competition Season has officially begun, and competitors are making their way to stages all over the United States to showcase their hard work and determination. This year, over a hundred of these athletes have one thing in common: Kash’s Nutrition. Although locally owned and operated, Kash’s Nutrition serves clients in 30 states, and appeals to everyone, from the mom who wants to lose 20 lbs to the bodybuilder who wants to gain 30. In the health and fitness industry, Kash is becoming one of the top authorities on nutrition, contest prep, and helping clients meet their individual goals.
Kash Guidry started his career at the age of 8, when he first desired to be a bodybuilder. He began by reading Flex magazine, imagining himself with a bodybuilder’s physique, and slowly but steadily working toward his goal. At 17 years old, he competed locally, and his love of the sport was finally expressed on stage. He later went on to compete on a National level, earning the title of 2006 Texas Cup Champion. When he was diagnosed with Kidney Disease in 2009, his days of personal competition came to an end. However, his passion for the sport continued. Kash began to draw on the knowledge and expertise he gained in transforming his own body to help others achieve their goals. In 2010, he began training clients fulltime, both for the stage and for personal fitness goals. According to Kash, “Since that time, it has been a steady progression. I started with 6 clients and have grown to nearly 300.” Kash explains that his business is
not a “job,” it is a 24/7 lifestyle. He receives pictures, messages, and questions from clients all day, every day. “This is why you have to have a passion for this type of work. It never stops.” Kash says that 75% of his clients do not complete, but those that do, need a lot of support. “First time competitors tend to imagine the worst. They have a million questions and stress themselves out worrying. So my greatest challenge is reassuring them, and teaching them to trust the process.” And the greatest reward? “Watching them win. Seeing a competitor receive a trophy for their efforts is even more satisfying than planning and measuring their growth.” However, it is not just trophies his clients are earning. One of Kash’s clients, Ben Luera, approached Kash at 385lbs and 48 years old. At that time, he was sedentary and was intimidated by the gym. After a year and a half of training with Kash, he had lost 200lbs,
“My clients gain confidence and energy, and they are healthier, no matter what their age. It’s a whole life change.” with Kash no matter where her path leads. IFBB Pro Brant Larose has a similar transformation story, going from first-time competitor to Pro in a very short time. He In 5 Months Brant Larose says he met Kash when he was 195lbs, and with Kash’s nutrition shed over 30 pounds of fat and and supplement direction, changed his diet and his physique. “I’m gained over 20 pounds of muscle. Who says you can't gain actually eating more carbs and more calories, but getting leaner muscle and burn fat at the and bigger at the same time.” He now weighs 185lbs, but has same time. Brant more lean muscle went to New York in than ever before. July 2012 and won the Team Universe. Kash’s Nutrition First in his Class and has many options Overall Winner. We for clients ranging are currently making from contest prep more gains and looking to make his Pro to simple meal Sarah LeBlanc has Debut sometime in improved in every show. In plans for those just the Fall. 42 days she won the wanting to improve Red Stick (Baton their health and fitRouge) which is the capitol of her State ness. Kash says and has since kept it off. Ben now lives an active, (Louisiana), she won that at least 90% healthy life and maintains a passion for health and fitthe State Title (Louisiana), and of his clients follow ness. Kash explains, “My clients gain confidence and she won the USA Title. I don't their plans and see think that has every been energy, and they are healthier, no matter what their achieved before in the same measurable results. age. It’s a whole life change.” year. Especially not in a 6 week “My clients are held When it comes to conperiod. Congratulations Sarah! accountable. We do test preparation, Kash is an initial evaluation, one of the most knowland then they have edgeable and confident to check in with me every week, and coaches around. Sarah they know I’ll be able to tell if they folLeBlanc, IFBB Pro Bikini Jon had a great outing for his lowed the plan.” Kash also says his Competitor, met Kash just first year. We are taking the rest of training is successful for so many a year ago. She had very the year off to put on size and come because it is doable. “I do not give my little muscle tone, but a in a good 10-15 pounds heavier with clients a “crash” diet that cannot be even better conditioning. desire to transform her NPC 2012 Camellia maintained in real life. Instead, I teach body for the stage. With Championships Heavyweight 1st, and them about nutrition and healthy livKash’s expert guidance, Overall Winner ing. I teach them to incorporate difNPC 2012 Greater Gulf States Sarah received a 4th place Light Heavyweight 2nd Place ferent foods at specific times, so they trophy at her very first form healthy habits and a good undercompetition, The Camellia standing of nutrition that they can Championships. From keep for the rest of their lives.” there she went on to win To find out which of Kash’s prooverall at the Red Stick grams will work for you, check out the website at Classic just a few weeks later. Her whirlwind experience culmiwww.kashsnutrition.com or the Facebook page Bodies by Kash, nated with her winning the USA NPC or stop in to the supplement store on Veterans Hwy in Metairie Championships and earning her Pro Card, just 42 days after her first competition. Sarah’s story is certainly not typical, and at 4433 Veterans Blvd. You can also reach Kash at she credits a great portion of her success to Kash. “He is a fan- (504) 215-2025. Whether your goals are to compete on stage, tastic dietitian and coach. When I started I was training for gain muscle, or fit into your skinny jeans, Kash can help you triathlons and did far too much cardio to build any muscle. He achieve your goals and increase your understanding of nutrition, helped me find balance with my diet and my workouts, and he is health and fitness. What better time is there to get started than a wonderful mentor.” At only 26 years old, Sarah has a long and now?
Brant Larose
Sarah LeBlanc
Jon LeBlanc
exciting career ahead of her, and she plans to continue working
by travisMANNEY
This article was written to answer the most common questions asked by new runners, and by people returning to running after a layoff of at least a few years.
How often should I run? For beginners, I recommend three days a week. I also recommend alternating between running and rest days. This will give your body time to recover and adapt to the stresses you’re giving it.
How long should my first runs be? During the first week, 15 minutes is plenty. After that, your goal should be to increase the time very gradually.
What should I do if I can’t run nonstop for 15 minutes? Don’t feel bad. In the beginning, most people have trouble running for even a few minutes. In other words, you’re normal! I suggest the walk/run method, you run till you need to catch your breath then walk for a minute and recoup your breath.
How fast should I be running? You should be able to comfortably carry on a conversation and you should not be out of breath. This is, for some people, a hard guideline to follow because they feel as though they are running too slow. If that’s you, please remember that in the beginning part of your running career it’s vital that you focus on a pace that is comfortable. Why? Because, without getting into the science of it, running too fast too early does not build the proper cardiovascular improvements you need to be a successful runner. So, take your time and enjoy yourself!
How far should my runs be? I intentionally avoid mentioning distance in this plan because if you focus on distance, you’re also likely to start focusing on speed. In the beginning, you should avoid an emphasis on speed because too fast too soon can lead to injury. 20 www.metrofitnessmag.com May 2013
Should I stretch? Only a few years ago, the answer from just about anyone you asked would have been an absolute “yes!” But more recent research has been telling us other things: Stretching before running may actually be bad for you. It may lead to injury. It is better to warm up slowly (e.g. by starting out walking) than to stretch before you run. Stretching after five minutes of easy running is more advisable than stretching before running. Stretching after you run is always a good thing. Doing stretching as a standalone activity (e.g. taking up yoga) can be extremely beneficial to runners.
How do I know if I’m running correctly? This is a wise, common question among beginners. Unfortunately, the answers are often not as good as the question. Beginners are often told to run in a manner that feels “natural.” I have a very different opinion. I believe that, for many of us, “natural” doesn’t always mean correct. In the past, many experts told runners to land on their heels and roll forward toward their toes. As I see it, the problem with landing on your heels is that it means your foot is landing ahead of your body – your feet are acting like brakes. And this, in my opinion, can lead to all kinds of problems. Thankfully, I’m noticing many sources on the web starting to convey a different message – that landing on our mid/forefoot is the way humans are supposed to land. I recommend you check out the Pose Method of Running and ChiRunning – two methods that teach similar ideas. I have personally had a great deal of success using the Pose Method. You may also want to spend some time reading up on barefoot running. Finally, you might ask yourself why most of the top distance runners on the planet do not land on their heels. My long-winded answer is over but I’d like to leave you with two messages. First, this is the time to figure out how to run correctly. After the beginner part of your running career, it is more difficult to change how you run. Second, you should research this question until you are satisfied you have the right answer. You might start with your local running store. They will have the best advice and sell the best running shoes. Good luck! Always remember to check with your doctor first before starting any running program.
WORTH THE WHEAT? by laurenBAYLEY
THE prOBLEm WITH WHOLE WHEAT, FLOUr, And grAInS.
When most people hear claims that wheat is not good for you, they immediate think of celiac disease. When that happens, the rest of the population who have not been diagnosed with celiac disease switch off and stop listening. This is an article for EVERYONE who consumes ANY amount of wheat, grains, cereals, and/or flour in the foods they eat.
>>> WHY SHOULd YOU pAY ATTEnTIOn TO THIS IF YOU dOn’T HAVE CELIAC dISEASE Or gLUTEn InTOLErAnCE? In a study published in GUT (a leading international journal in gastroenterology), results showed that wheat elicits a harmful effect on ALL INDIVIDUALS. Celiac patients simply experience an innate and adaptive immune response while others experience ONLY the innate response. This means that even without having celiac disease, or even gluten antibodies, wheat will still cause inflammation and produce many other symptoms. This is not an auto-immune reaction, but can be just as dangerous, causing heart disease, strokes, gastrointestinal diseases and cancer. Another major study in JAMA (Journal of the American Medical Association) reported that even this hidden sensitivity is shown to increase risk of death by 3575%, mostly by causing heart disease and cancer. Now, if I have EVERYONE’S attention, let’s talk about why wheat may not be a good addition to your diet.
>>> WHAT’S WrOng WITH WHEAT • It is extremely fattening • It is extremely inflammatory • It is extremely addictive
Flattering isn’t it? Wheat is extremely fattening because genetic modifications have created a Franken-wheat which contains much higher amounts of gluten and a super-starch called amylopectin A. This results in the aspect that two slices of whole wheat bread now raises your blood sugar more than two tablespoons of regular table sugar, and there is no difference between whole wheat and white flour in this aspect. Such rises in blood sugar and insulin make you store belly fat, trigger hidden inflammation, and begin the cascade of “diabesity.” Wheat is extremely inflammatory because of components such as gluten and wheat germ agglutinin (WGA). A few of the problems associated with these wheat components : they are pro-inflammatory, immunotoxic , neurotoxic, induce cell death, interfere with gene expression, disrupt endocrine function, adversely affect gastrointestinal function, lead to digestive disorders and Vitamin D deficiency, cause leptin and insulin resistance, and contribute to the development of a number of autoimmune disorders as well as heart disease, dementia, depression, cancer, diabetes and more. A surprising fact you’re likely not aware of is that the highest amounts of WGA are actually found in whole wheat, including its “healthier” sprouted form. Wheat and wheat products are extremely addictive because of the opioid peptides found in wheat. These “gluteomorphins” (after “gluten” and “morphine”) result in a “high” and create an addiction. These polypeptides cause addictive eating behavior such as cravings, bingeing, and emotional eating. Think about it – you don’t binge on broccoli, you binge on cookies and cake.
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>>> IS IT WOrTH THE WHEAT Plain and simple, wheat causes inflammation within the body and inflammation causes premature aging and disease. “But what about my fiber?” There’s plenty more fiber in the whole fruits and vegetables that you SHOULD be eating and there is absolutely NO nutrient in bread or whole grains that you cannot get in even greater amounts from other foods. There is literally no down side to eliminating wheat from your diet and you will probably even lose a bit of unwanted body fat as a bonus. The fact is, wheat is unnecessary at best, and flat out unhealthy at worst. Our body’s inflammatory response to wheat may not be a “deviance” after all, but a natural, protective response to eating something that our bodies were not naturally designed to consume. It’s not our genes that are the problem, but what we expose them to. Perhaps, once we separate ourselves from our psychological and habitual infatuation with wheat, we can become more in tune with our bodies’ true needs and discover more suitable forms of nourishment. Stop fighting your body and start listening to it. I recommend everyone try a six week, 100% wheat/grain/gluten-free diet and see how you feel. In addition to omitting the common forms of grain from your diet such as bread, cereal, pasta, and baked goods, be aware that wheat and gluten are now hidden in all kinds of foods including soups, sauces, cold cuts, and other processed foods in the form of hydrolyzed vegetable protein, modified starches, binders, and flavorings. Your best bet is to avoid processed foods and consume only real, whole foods as they are found in nature. Keep a journal throughout the process so you take notice of the small changes you experience in your well-being. Whether you go cold-turkey, or need to eliminate one grain at a time, try it for yourself. Use the method that works for you, but give your body a chance to thrive without these foreign offenders and see if you don’t notice some enlightening changes in your vibrancy and vitality.
Disc Herniation? Cleared By FDA Metairie- A new free report has been released that reveals how breakthrough medical technology is offering new hope to disc and sciatica sufferers. Discover how a clinical study has revealed that non-surgical spinal decompression is 86% successful in treating debilitation back pain. Find out how this FDA cleared technology is helping bulging & herniated disc pain patients. For your free report entitled, "The Sever Back Pain, Sciatica and Disc Pain Guide,"
Call 1-800-293-2658 and listen to the toll-free 24 hr. recorded message for all the details or go to www.theguidetonopain.com. These free reports are available for a limited time.
e v i t c e p s r Pe One August when I returned to school after summer break, I met up with a colleague who had just come from Disney World, where he and his family had enjoyed a wonderful vacation. He was glowing as he described the cleanliness of the park, the exciting rides, and the fascinating fireworks shows. Shortly after he finished his story, our speaker took the microphone and began her presentation by saying she had just come from Disney World, where she was profoundly disappointed. She complained about the sweltering heat, the long lines, and the expensive meals. As I sat in my seat listening, I couldn’t help but smile. Two separate people were in the same park at the same time, but had vastly different experiences there. How was this possible? The circumstances were identical, but the individuals interpreting the circumstances were not.
by lindaCUCCIA One of the great myths that we subscribe to from an early age is that our circumstances determine our happiness. We believe if we can get the better job, the higher income, the smaller dress size, or the perfect relationship, then we will be more content, or we will finally be happy. The problem with this belief is that it encourages a continual pursuit of something outside of ourselves that can never quite be found. Even when we obtain the new position or the desired trophy, we still find ourselves searching. The solution is to find happiness within, and this does not involve changing any circumstances. Rather, it starts by changing the perspective from which we see those circumstances. American First Lady Martha Washington wrote, “I am determined to be cheerful and happy in whatever situation I may find myself. For I have learned that the greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.” This she wrote in the midst of very difficult circumstances indeed. The Apostle Paul wrote a very similar perspective in his letter to the Philippians, “. . . for I have learned, in whatsoever state I am, to be content.” What these two remarkable people have mastered is the knowledge that we can choose to focus our attention on the circumstances that do not please us, or we can choose to look for and appreciate those
that do. And since we have a choice, why not view life from the perspective of appreciation? Why not make a conscious choice to give our attention to the good more than the bad? In every summer we can revel in the sunshine or swelter in the heat. In every job we can appreciate the fulfilling work we do or wince at the demanding employer who does not understand our contributions. In every relationship we can enjoy the presence of the other person, which is truly a gift in our lives, or grumble at the ways in which they fall short of our expectations. It is largely our perspective that determines our experience. And our perspective is our choice. Every decision counts.
Linda is a National Board Certified teacher, certified group fitness instructor and personal trainer, presenter, writer and life coach. She is most passionate about BodyPump and helping others achieve their fitness goals www.everydecisioncounts.org
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Dr. Fambro continued iodine for the Japanese population is estimated to be around 13.8 mil- ligrams, which is close to 100 times the U.S. RDA! The Japanese people who ingest these large amounts of iodine have remarkably lower levels of breast, endometrial, prostate, and ovarian cancers. In addition, there is a sig- nificantly lower amount of fibrocystic breast disease in Japanese women. Medical literature has pointed out a possible relationship between all these cancers and iodine deficiency. There is no associated increase in thyroid problems in the Japanese. The best way to assess your iodine needs is through a test called the iodine-loading test. The average starting dose of iodine that is recom- mended by most researchers and nutritional clinicians is around 6 to 12 milligrams a day.
as many of us do through many of those years. It was fortunate that in my mid twenties the pendulum of extremes turned towards health and fitness. I went from facilitating general weight lifting and weight loss programs when I began, to running & triathlon coaching, strength & conditioning for collegiate athletes, and race directing - all of which has developed into an umbrella of fitness about which I am very passionate. Out of this was borne NOLAmultisport.
Metro Fitness:
Every trainer has their own style and fitness philosophy. What are your styles and fitness philosophy?
Metro Fitness:
Congratulations on winning the FaceBook contest. You really had some serious support behind you. Did you have any strategies on collecting the most votes?
Mark:
Where do I start? I am associated with so many thriving fitness businesses in town. I am a partner at Varsity Sports on Magazine, Founder of Happy's Running Club NOLA, Fitness Director at Metairie Country Club, Strength & Conditioning Coach at Loyola University, the Race Director for Girls on the Run, a member of Hard Inc (triathlon team), good friend to Venom Multisport Racing (triathlon team), sponsored athlete of Bicycle World, lululemon athletica Product Lab Lat, Reyn Studio Power Yoga's Mat Custodian, and Frost Fitness Punching Bag. I live in a great city, with awesome fit friends, and a huge support system. Thanks to all!!!
Metro Fitness: Mark, what is your background and why are you a personal trainer?
Mark:
As a child my parents would not buy me a video game system, instead put me out in the yard to foster physical activity. At the time I resented it, but all these years later I realized what a blessing it truly was. I started playing anaerobic sports at a young age (football, soccer, basketball, rugby, & track). At any age athletics and fitness are a good distraction from the ever present temptations of a sedentary life style. Through high school and early college, I did give into those temptations,
Mark:
I have been very fortunate to learn from the best international strength coach and educator, Robert Dos Remedios. This style of functional strength training, learned by Coach Dos, is by the means of building work capacity and pushing the envelope in a progressive and sound manner. I have learned that there will be no progress without work capacity increasing. Using all means necessary (tools, toys, & TRX) that will assist in reaching these goals. This goes for strength & conditioning, running, triathlon, and all sports. Every athlete has a different skill set, imbalances, and rate of progression, so their workouts should be set according to their athletic ability. There are too many fitness programs today that try to be to "extreme" and end up hurting their clientele with one size fits all approach. A wise man once told me, "don't jump outside the box unless you have mastered what's inside the box first."
Metro Fitness:
What misconceptions do people have about running?
Mark:
I have heard the following quotes often and in every venue, "I'm not built like a runner," "Running is bad for my knees," "I'm not fast enough...to keep up with y'all" "I'm not a "real" runner" Running is for everyone. Our ancestors ran to hunt animals, get away from predators, travel, play games, and get to or get away from sexual
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encounters. Running is part of our history, it is the first thing we do once we start to walk, it is a way to relieve stress, stay fit, and a tool to socialize with others, yet this art has been destroyed by technology. It is as natural as breathing, people can complicate it and get in the way of themselves. Whether you run for thirty seconds or thirty miles, you are a runner. Running is like any other job, skill, or technical ability, if you don't foster it correctly with efficiency, form, and consistency there will be a law of diminishing returns.
Metro Fitness: We know that you're the originator of Happy's Running Club. When and where do you guys meet and what is the virtual runner? Mark: We meet at 900 Poydras (Happy's Irish Pub next to Walk-Ons) every Wednesday, rain or shine, at 5:48, and then run for 6:16. It is a group of 60100 runners/walkers/drinkers who run a 5k (3.1 miles) and then end up at the bar for 2 for 1 beer. We have four different routes through the French Quarter, Marigny, CBD, and Riverfront. You don't have to run the whole way and you can even be a "virtual runner;" translation-sit at the bar a pretend to run. HRC NOLA is for the slow, fast, serious racer, occasional jogger, and after work cocktail/beer enthusiast. Metro Fitness:
What do you say to people who say, "Oh, I don't like running."
Mark: I would say, "Come to Happy's Running Club NOLA and we can convince you to love to run or find a hot runner to follow." Metro Fitness:
Mark, it's been great talking with you. Do you have anything else you would like to leave the people of this city with.
Mark: Stay happy, stay fit, and stay healthy. And as Jenni Peter's of varsity Sports would say would say, "Run Hard. Live Easy." Mark Berger mark@varsityrunning.com
TOP 4 CORE A muscular and well defined core shows both strength and health. Both guys and gals strive to have a strong, toned midsection, but very few of them ever achieve getting one. If you’ve been looking for the perfect program to get you the tight, strong core you always looked for, look no farther and give these exercises a try from Fred and Nicole Zoller with Lean Training Studio. PLANK
by kellyWALGAMOTTE
How to:
STABILITy BALL KNEE TUCKS How to:
1. Lie on top of the ball. Tighten your abs & slowly walk your hands forward until your thighs/shins are resting on the ball. This will resemble a pushup position. You will want the ball either under the shins/ankles. 2. Bend the knees and roll the ball in towards the chest, contracting the abs (Exhale) With abs tight, exhale as you tuck your knees into your chest.
1. Get into a position just like the top segment of a push-up. This would be on the toes with both hands on the ground and the elbows fully extended. 2. Make sure you have a straight line from your ears all the way down to your heels. A mirror or a partner with a broomstick can be used to check this. 3. Engage the glutes (squeeze your buttocks together), and lock out the knees. This ensures a straight line through the lower body. 4. Now use your abs to make sure your upper body stays in alignment. Your back should be neither arched nor rounded. (A very slight arch in the low back is ok but there should be no sagging of the hips). The shoulder blades should not be pulled back above the spine or pulled forward below it. 5. The last part of this chain would be the head. To align the head, simply make a double chin. 6. Hold this position for at least 10 seconds, working towards one minute.
CABLE ROTATION
TIP:
Make sure you keep your body aligned (legs, hips, spine, neck) and your shoulders pushed back throughout this exercise.
How to:
1. Stand with feet slightly wider than shoulder width. Hold the cable handle out in front of your body at ribcage level. 2. Rotate as far as possible to your left until you feel the muscles on your back right side begin to stretch. 3. Drive back in the other direction, keeping your arms extended and feet stationary.
SIT-UP How to:
1. Start by lying down with your back on the floor, typically with the arms across the chest or hands behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevate both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground.
TIP:
Drive the weight through the concentric phase (moving the load away from the weight stack) as fast as possible while returning the weight (eccentric) in a controlled manner. The exercise should resemble taking a homerun baseball swing.
This page sponsored by LEAN TRAINING STUDIO TIP:
Make sure you keep your body aligned (legs, hips, spine, neck) and your shoulders pushed back throughout this exercise.
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59015 Amber St. B1 Slidell (985) 288-5710 For more information about page sponsorship call Kelly at (985) 778-6171
mental fitness by ryanLOWE Learn how to "WIN" in life with a positive attitude
Ryan C. Lowe is a Speaker, Coach, and Author. Ryan is the founder of Get off Your Attitude Seminars and merchandise. He works with various organizations to help inspire change and achieve success through a positive attitude. For more information on his services, merchandise or his books, you can email him at info@ryanclowe.com or call 1.888.669.4011. You may also visit www.ryanclowe.com Text GOYA to 96362 for his weekly GOYA inspirational text message! Grab a copy of his book entitled Get off Your Attitude Today! To order go to www.getoffyourattitude.com
Get off Your Attitude means for one to think positive and take action; to talk, believe, act and think in a positive manner; to create a positive mindset during a negative situation or environment; to help someone create a positive mindset to overcome fear, adversity, oppression, or challenges that person may face in life.
I heard a very interesting statement not too long ago that really made me think and it has stuck with me for sometime now… this person made a statement saying “you can measure a person’s height, you can measure how high a person can jump, you can even measure how fast they run, but you CAN NOT measure a person’s heart.” What that person meant and what I got from that statement is that you never know what’s in a person’s heart and just how hard someone will work for something. This statement stuck with me because the more I thought about it, I realized how true it was. You never know how bad someone wants something in life and how far they will go to achieve it. We hear everyday how people reach these amazing goals or reach these amazing heights in life. We hear how hard they work and how they just will not give up. The amazing thing most people don’t realize is that they are no different then we are. The only difference between those people and the people who don’t reach their goals or their dreams in life is one thing… and that one thing is a WINNING ATTITUDE! They have the attitude of NO FEAR and that they are going to WIN… they have in their mind that they will win NO MATTER WHAT! Unfortunately, most of us let our circumstances or others set the bar on how far we will go in life. We also let fear dictate us. Fear is real. Don’t let anyone tell you differently. We must learn to use FEAR to our advantage. By letting FEAR rule us we don’t win or reach any of our goals, instead we set unrealistic limitations on ourselves. We let our own minds tell us what we can and cannot do before we even try to accomplish the task we have in front of us. I have the honor of knowing someone personally who has that winning attitude. He is a terrific 11 year old boy named Dakota. He is actually my nephew. He weighs in at 60 pounds and is maybe 4’3”. His coach and fellow players nicknamed him “Mini Me.” Last year, “Mini Me” took home the award for the most courage. His coach told me he wishes every one of his players had the heart and commitment that Dakota has. Dakota gives 110% in every game, and he has a winning attitude. He does not let fear stop him from playing the game he loves against kids twice his size. He may be small, but I definitely look up to him when it comes to living a life without limitations. Just recently I was asked to speak to a football team about positive attitude and on how to develop a winning attitude. It’s a team that’s struggling with winning personally within and on the football field. I shared with them several stories of my own personal struggles in dealing with defeat and winning in life. I also shared with them the principles I teach to business professionals in my “Get off Your Attitude” seminars. I would like to share with you the same principles I discussed with the team I think can help anyone create a winning attitude. The first principle I shared with them is that you must first choose to be positive. You must develop the habits of thinking, talking and acting positive. We all have the choice of how we will handle the day and any situation we confront. It’s a very simple choice. Are you going to be positive or negative? Charles Swindoll stated it best in one of his quotes, “I am convinced that life is 10% what happens to me and 90% how I react to it.” So if you respond to what happens to you in life in a positive manner, that is the first step to being a winner. The second principle I shared with them is to be Honest. You
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must learn to be honest with yourself. You must be able to admit to yourself when you’re doing a great job and giving a 100%. Only you know deep down in your heart if you’re being truthful to others and to yourself. You need to have a since of integrity to reach great heights in life. Honesty is key in growing in maturity. The third principle is Commitment. When you decide to take on a project or participate in anything in life, you must be committed all the way until it is completed. Your commitment to anything starts in the planning and preparation, and you must be committed to everything leading up to that moment. Once you are prepared to give that certain goal or task the 110% percent it deserves, you should stay positive and never think about quitting. That is where true success is found. The fourth principle is Faith. You must have Faith in God, yourself and in others to reach any success in life. You must be able to put your trust in those areas in your life. Julio Melara states, “When you do what you can do, God will do what you can’t!” That is what faith is all about. You must have the attitude that faith and trust are needed to succeed. The last principle is you must Believe. You must believe you will win in anything before you even attempt it. Sun Tzu stated in The Art of War that “Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.” I personally think most of us try to win in life with the wrong mind-set and attitude. We must think positive and get rid of the “stinking thinking” I like to call it. We must learn to stay focused on positive thoughts, know in our hearts and minds that we are equipped with the right talents and gifts, and that we can achieve anything we put our minds to. Letting go of negative limitations in our minds and allowing ourselves to see victory first will help us reach great success. Whatever great idea or passion you have in your heart, I inspire you to go for it. You will experience life in a whole other way than you are used to now. Make sure you break old habits and create new ones. Get out of your comfort zone and be the winner you know you are. It’s what you think, not what others think, that matters! So remember, always be positive in your actions, be honest with yourself and others, and remember to give 110% percent in everything you do. Have faith in God and believe with all your heart and mind you are a winner, and you will then develop a winning attitude and you will win in life. If there is one quote I can suggest for you to live your life by, it’s the one by Winston Churchill.. “NEVER, NEVER, NEVER, GIVE UP!!!”
"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 Positive Attitude Coach
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