June 2016
Dalton Hunter
Founder, Hunter Training Systems & Lead Trainer
Troy Serpas
Ariel Hunter
Trainer
Director, Rack City Gym & Trainer
Rachel Miles
Peter Montagnino
Trainer
Trainer
Shannon Rockweiler Instructor
Stephanie LeBlanc Instructor
Steve P. Daigle Sr. CEO/President of Punctual Abstract Co., Inc. & Owner of Rack City Gym
Shannon Jackson
Winner Punctual Abstract 2016 Biggest Loser Contest
Page 16
Corporate Wellness
ack City Gym and Punctual Abstract Co., Inc., R help businesses boost productivity with their program for employees, Corporate Wellness.
metrofitnessmag.com
THIS ISSUE’S COVER FEATURE
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Core Meals is your connection to healthy, convenient, affordable and delicious meals. In today’s fast paced environment, healthy eating has become much more difficult to manage. People have little time to cook meals - especially healthy meals. What you eat and how it is prepared matters. A poor quality diet can contribute to obesity, type 2 diabetes, high blood pressure, and high cholesterol levels. Whether you have a medical condition which requires a restricted diet, you want to lose weight, or you just want to maintain a healthy lifestyle, Core Meals is here to help you accomplish your goals. Our meals are prepared in our commercial kitchen under the direction of our award winning Chef. Core Meals offers individual meal options as well as 6 meal programs and 12 meal programs to fit your needs and your schedule. All nutritional facts are listed on the meal containers so that you know the calories, and other important factors to help you reach your goals. Our goal is to provide the flexibility for you to accommodate your lifestyle. If you are looking to make a positive change in your eating habits Core Meals is the perfect choice!
BuyCoreMeals.com Pick up now available for Slidell, Mandeville, Covington, and Hammond.
mast HEAD mast HEAD mastHEAD cover cover
publisher publisher
publisher
Kelly WALGAMOTTE kellyWALGAMOTTE
kellyWALGAMOTTE kellyWALGAMOTTE
Dalton Hunter
Founder, Hunter Training Systems & Lead Trainer
editor
Troy Serpas
Ariel Hunter
Trainer
editor editor lanaWALGAMOTTE lanaWALGAMOTTE
LanaWALGAMOTTE
Director, Rack City Gym & Trainer
Rachel Miles
Peter Montagnino
Trainer
lanaWALGAMOTTE marketing
Trainer
Shannon Rockweiler Instructor
Stephanie LeBlanc
ScotANTHONY
Instructor
Steve P. Daigle Sr.
2015 2016 2015
marketing
marketing marketing account executive scotANTHONY
October June October
scotANTHONY Ava Zerbenick scotANTHONY
7 NUMBER volume 06 NUMBER 10 volume6 NUMBER 10 volume6
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page 76 6 page page page 6 Tid BITS FITNESS spiritual Tid BITS
runnersCORNER healthy EATS runnersCORNER
page 88 8 page page page 8CORNER supplementREVIEW runners supplementREVIEW
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CEO/President of Punctual Abstract Co., Inc. & Owner of Rack City Gym
Shannon Jackson
Winner Punctual Abstract 2016 Biggest Loser Contest
Page 16
Corporate Wellness
Rack City Gym and Punctual Abstract Co., Inc., help businesses boost productivity with their program for employees, Corporate Wellness.
metrofitnessmag.com
THIS ISSUE’S COVER FEATURE
Rack City and Punctual Cover: Trainer’s Choice Cover: Trainer’s Choice Abstract Co., Inc., team up for Cover: Trainer’s Choice by Liz Maddox by Liz Maddox Corporate Wellness on page 16. by Liz Maddox
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page 20 Pets & Your Medicine Cabinet page 20 Pets & Your Medicine Cabinet
spiritualFITNESS spiritualFITNESS page page 13 page912CORNER Chiro Talk dragon’s areaRACES page 12 Chiro Talk by Dr. kristinSMITH by Dr. kristinSMITH
page of Stress page12 17 The EggsDangers What’s the Difference page 17 Eggs What’s the Difference by TazzANDERSON by krisGUNNARS by krisGUNNARS
Copyright 2015 by Metro Fitness.
page and Carbs: page13 18 Kids 9 Fitness MythsProblems Exposed and Solutions page 18 9 by Fitness Myths MarisLEE Exposed by travisMANNY by travisMANNY
NOTES INSPIRATIONAL Inspirational NOTES NOTES INSPIRATIONAL Inspiration is is aa profound profound feeling feeling that that precedes precedes change. change. It’s It’s like like aa window window through through Inspiration I do this?” And he it on the Value Inspiration is a profound feeling that precedes change. It’sdropped like a window through which we may be able to see the life we could have. It can give us the ability to ground and started to grind it into which we may be able to see the life we could have. It can give us the ability to
by Dr. lizaLEDET, DVM page 14 Trueby Dr. FoodslizaLEDET, DVM by DannyNAVA page 22 Running Fundamentals page 22 Running Fundamentals page 20 Theby aaronPOTTS Core: Unleash by aaronPOTTS
Your Inner Caveman Bitter by AaronPOTTS page page28 28 The The BitterTruth TruthAbout AboutFructose Fructose by krisGUNNARS by krisGUNNARS page 22 Juvenile Obesity: We are Killing page Our 15 Kids! page 13 page 15 page 13 by DianeO'NEIL healthyEATS area RACES areaRACES healthyEATS kellyWALGAMOTTE kellyWALGAMOTTE kellyWALGAMOTTE publisher publisher publisher Like Metro Metro Fitness Fitness Like Like Magazine Metro Fitness on: Magazine on: Like Metro Fitness Magazine Magazine on:
which we may be able to see off thehis life we could It giveHe uspicked the ability to on Arecognize well-known the floorhave. withthe hiscan shoe. thatspeaker changingstarted our life life begins begins with with changing way we think, think, since our our recognize that changing our changing the way we since seminar by holding up a one hundred it up, now all crumpled and dirty. recognize that changing our life begins with changing the way we think, since our thoughts create our actions, actions, and our actions actions create the life weit?” could have. thoughts our create we could dollar bill.create In the room of 200,and he our “Now who the still life wants Stillhave. the thoughts create our actions, and our actions create the life we could have. asked, “Who would like this one hunhands went into the air. “My friends, rivers, and and forests. forests. Immersing Immersing ourselves ourselves within within our our environenvironFor some, some, inspiration inspiration comes comes from from experiencing experiencing aa connection connection to to nature—the nature—the oceans, rivers, For oceans, For dollar some, bill?” inspiration from experiencing a connection to nature—the oceans, rivers, and forests. Immersing ourselves within our environdred Handscomes started going youwehave alltolearned aFor very valuable ment can be a powerful and joyful feeling long sustain. others, it may come from the belief that if we can succeed at changing our ment be“Ia am powerful andgive joyful we long to sustain. others, it may come from the we belief thatand if we can succeed at changing our up. Hecan said, going to thisfeeling the decisions make circumstances come lesson. whatFor I did to the ment can be a powerful and joyful feeling we No longmatter to sustain. For others, it may come from the belief that if the we can succeed at that changing our habits, we can can achieve our let dreams—whether they are about feeling better, ithaving having more more energy to do do things with our loved ones,But or even even just note to we one of you but first me our way. We feel asthings thoughwith we our are loved worthless. no matter money, youare stillabout wanted it because habits, achieve our dreams—whether they feeling better, energy to ones, or just habits, can achieveto our dreams—whether are about feeling better, morehas energy to do things with loved you ones,will ornever even lose just do this.” we Hebetter proceeded happened or what willour happen, did notthey decrease in value. It was still havingwhat performing better in sports, sports,crumple work or or at at school. school. performing in work the bill up. Hebetter then in asked, “Who your value. You are special. Don’t ever forget it! Never let yesperforming sports, workstill or at worth school.one hundred dollars. Many Once you you are inspired to to change, change, the key to to success success is in taking taking small steps each each day. day. And And when when you you find find yourself yourself reaching reaching your your first first goal, goal, you you Once in steps wants it?” are Still inspired the hands were up the in key terday’s disappointments overshadow tomorrow’s dreams. times in our islives, aresmall dropped, Once you are inspired to change, the key to success is in we taking small steps each day. And when you find yourself reaching your first goal, you 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 the air. “Well,” he replied, “What if “VALUE HAS A VALUE ONLY IF ITS VALUE IS VALUED” crumpled, and ground into the dirt by 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 aa 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 goal. By By taking taking the the time time to to simply simply experience experience joy, joy, you you may may discover discover the the source source of of inspiration inspiration for for your your next next challenge! challenge! -- Author Author Unknown Unknown goal. goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown
God Bless,
God Bless, Bless, God
GodWalgamotte Bless, Kelly Kelly Walgamotte Kelly Walgamotte Kelly Walgamotte (985) 778-6171 •••metrofitness@live.com (985) 778-6171 metrofitness@live.com (985) 778-6171 metrofitness@live.com
(985) 778-6171 • metrofitness@live.com
4 ∙
June 2016
∙ June 2016
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TID BITS
KALE SUPERFOOD
Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin. Kale, as with broccoli and other brassicas, contains sulforaphane (par ticularly when chopped or minced), a chemical with potent anti-cancer proper ties. Boiling decreases the level of sulforaphane; however, steaming, microwaving,
EARLY TO BED, EARLY TO RISE
New research indicates that the familiar quote from Benjamin Franklin contains a lot of wisdom. Surprising health improvements might be the morning person’s real rewards. Those who go to bed early and get up early have lower rates of hear t disease, diabetes, and overall lower death rates than those who stay up late and get up late.
or stir frying does not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat. Steaming significantly increases these bile acid binding proper ties.
Our bodies are designed to work best when we go to sleep early and get up early. Dr. Timothy H. Monk, one of the foremost authorities on sleep, said: “Human beings are built to be daytime creatures. It’s hard wired into our circuitry. when you deliberately try to shift the sleep/wake cycle, it’s like having a symphony with two conductors, each one beating out a different time, your delicate internal rhythms go haywire, you need to treat sleep as a precious and fragile thing.
BABY BOOMERS: LIVING LONGER, BUT NOT HEALTHIER
As each generation gets older they like to think that they are healthier than the previous generation, however, the baby boomers are now unable to confidently make this claim. The new findings were published in JAMA Internal Medicine, in a study conducted by a group of researchers from the West Virginia University School of Medicine. The study revealed that a portion of the baby boomer generation, specifically the 78
million Americans who were born in the postwar baby boom from 1946 to 1964, were less healthy than most of their parents. As of 2010, the baby boomers made up 26.1 percent of the U.S. population. Historically, the baby boomer population has been labeled the “healthiest generation”, due to their long life expectancy and their ability to take advantage of the newest medical care and public health campaigns. However, this label may no longer apply because studies are now showing that baby boomers have more elevated levels of cer tain conditions than the previous generation, including obesity, high cholesterol, diabetes, and hyper tension.
A BROKEN HEART BREAKS YOUR HEART, LITERALLY According to an ar ticle published in Circulation: Journal of the American Hear t Association, hear t attack risk after bereavement is much higher for several weeks after the loss. The day the loved one dies, the risk of a hear t
attack is a stunning twenty one times higher. The ar ticle also warns friends and family to look for signs of hear t failure in the bereaved person, ensuring they relax and maintain any medication regime they may be on.
EGG YOLKS: TO EAT OR NOT TO EAT
6 ∙
∙ June 2016
The study was conducted with nearly 2000 adult hear t attack survivors and while the risk of a hear t problem declined over the first month, it still remained at six times the normal risk during the first week after a loved one died.
Studies show eating the whole egg (yes, yolk included) can contribute to weight loss and even increase HDL cholesterol—that’s the good kind. In reality, by tossing the yolk, you are missing out on many health-boosting benefits. A study from the Rochester Center for Obesity in America showed that those who consumed
eggs for breakfast ate, on average, 400 fewer calories per day than those who didn’t eat eggs. The high-protein qualities in eggs keep you feeling full, longer. It’s like scoring a bargain at your favorite store—few calories with big benefits. It doesn’t get its name—the incredible, edible egg—for no reason.
Costs The U.S. $245 Billion a Year Diagnosed diabetes cost the United States an estimated $245 billion in 2012, according to new research released by the American Diabetes Association (ADA) this week. The new figure represents a 41% rise in five years. In 2007, when the cost were last estimated, it came to $174 billion. A report on the research, commissioned by the ADA, was published online. The study examines the increased financial cost, use of health resources and productivity that is lost due to diabetes in 2012, and breaks down the figures by gender, race/ethnicity, for the whole country and state by state. The $245 billion includes $176 in direct medical costs (such as hospital and emergency care, visits to the doctor, and medications), and an estimated $69 billion resulting from indirect costs like absenteeism, reduced productivity, diabetes-related job loss, and productivity loss due to premature deaths. The rate of diabetes has reached epidemic proportions in the US, where nearly 26 million adults and children have the serious, life-threatening disease, and another 79 million are estimated to have prediabetes, a cluster of risk factors that puts them at greater risk for developing type 2 diabetes.
THE STAGGERING COSTS
of DIABETES IN AMERICA Diabetes and pre-diabetes cost America
$322 billion per year altogether. Nearly
30 million Americans have diabetes.
8.6 million Americans have pre-diabetes.
Source: Diabetes.org
$1 in $3
Medicare dollars is spent caring for people with diabetes.
$1 in $5
health care dollars is spent caring for people with diabetes.
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
e thing physical, mental, emo-
tness all have in common: the
getaway, a break, a change in
by: Larry Dr. Larry T. McEwen by: Dr. T. McEwan Senior Pastor are so important to all areas Think by: of Dr.well-being! Larry T. McEwen Northshorechurch.net about it, if you have a good reason for doing what you Senior Pastor, Northshorechurch.net
motivate what we do; and reasons and motivations Senior Pastor, Northshorechurch.net
do, it stands to reason
I
Life has a way of bringing the unexpected andyou sometimes it’syou good will do what do “Come to me, all you who are weary and obvious and sometimes it’s really bad! It’s easy and to see the benefits with much greater pase There's atI will leastgive oneyou thing physical, mental, emo- motivate what we do; and reasons and motivations burdened, rest. myfiguring yoke of good and things, but it is not soTake easy out what could sion. Andgood people who e so important to all areas of well-being! Think tional, andcome spiritual fitness all have in common: the are upon you and learn from me, for IA amspiritually gentle possibly from bad things. fit person understands live their life with pasg and in heart, and you will find rest for motivate do;a good and reasons and motivations if youwe have reason for doing what you about it,what Tneed here's ata least one thing physical, mental, emothathumble both good and bad circumstances can ultimately serve to make for well-timed getaway, a break, a change sioninare the ones who s your souls. For my yoke ismake easy and my burden them stronger. Let me a loose analogy with physical fitness. are highly so important to all areasdo, of itwell-being! Think stands to reason and spiritual fitness scenery, a vacation! As I all have in common: the are more motittional, isWeb light.” MD defines resistance training as “any exercise that causes the you will do what youyou do you have a good reason for doing what about it, ifgreat vated to achieve onathe beach listenkneedsitfor well-timed getaway, aanbreak, a NIV) change in with (Matthew 11:28-30 muscles to contract against external resistance the expecta“Come to me, all you who are weary and things, and they usually escenery, withit much pasing to the roar As ofin do, standsgreater to reason a of vacation! I the tion increases strength, tone, mass, and/or endurance.” Here’s burdened, and I will you rest. Take my yoke do!give Soresistance where did to these s the application spiritually: When you face external your sion. And people waves and feeling you will do what youwho do sit on the beach listen- the 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 helps usendeavors, . It helps spiritual goals and the dedication, faithfulness and resolve “Come to me, all you who are weary and live their life with passeathebreeze blowing with much greater pasing us to roar of the you by the oceanhumble watchingin the wavesand roll in? Andwill spirituelps to focus or to re-focus. you exert will cause to gain spiritual strength! so? and heart, you find rest for burdened, and I will giveHow you rest. Take my yoke sion are ones who who against my face, it is sion. And the people andthings feeling the life gets liftyour your souls. burdens todescribe theyoke Lord ineasy prayer andmy burden to you how beneally speaking, words can't ewaves clearlyWhen the in lifeheavy that you For my is and upon you and learn from me, for I am gentle are their morelife highly this brings strength. When life gets confusing you clear to me just ficial this getaway has been forrun me.toIt'sGod’s as if Word the s sea us tovery reflect on why we do live withmotipasbreeze blowing is light.” and humble in heart, and you will find rest for for answers, and direction, which brings growth. When life gets distoday. vated to achieve great t's ourhow fitnessmuch goals, or our break life words of Christ have come true for me(Matthew this sion are the ones who 11:28-30 NIV) against my face, is on the presence of God through His Spirit, and couraging, youitrely your souls. For my yoke is easy and my burden al to examine the reasons that things, andhighly they usually was needed! Why? Time are more motivery that clearbrings to me just endurance. The writer of the book of Romans said it well: is light.”
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do! So where did these off or time away does vated to achieve great how much this break (Matthew 11:28-30 NIV) Romans 5:1-5 Therefore, sinceus we to have beenItjustified through faith, we[a]come from? Did I mention that I'm sitting lofty ideas rest. helps us so many helpful things. It helps things, and they usually was needed! Why?with Time have peace God through our Lord Jesus Christ, 2 through whom we have to get perspective. It helps us to focus or to re-focus. by the ocean watching the waves roll in? And spiritudo! So where did these off or time does gainedaway access by faith into this grace in which we now stand. And we boast in the ally speaking, words can't describe to you how beneIt helps us to see more clearly the things inwelife that hope of the glory of God. 3 Not only so, but also glory in our sufferings, Hso many helpful things. It helps us to rest. It helps us lofty ideas come from? Did I mention that I'm sitting getaway has been for me. It's as if the really matter. It helps us to reflect why we 4 perseverance, do ficial this because we know that suffering produceson perseverance; character; by the ocean watching the waves roll in? And spirituto get perspective. Ithope. helps us to focus or to re-focus. and character, 5 And hope does not put us to shame, because God’s love has have come true for me today. what we do. Whether it's our fitness goals, or our life words of Christ It helps us see more the things lifeSpirit, that whoally beentopoured out intoclearly our hearts through theinHoly has speaking, been given towords us. 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
ORNER
what we do. Whether it's our fitness goals, or our life
Motivation dragon’sCORNER goals, it is so beneficial toAlone examine the reasons that vs. Discipline
If you want to get anything done, dragon’sCORNER JOINT HEALTH there are two basic ways to get yourself to do it. N The first option is to try to mopple OINT HEALTH tivate yourself. The second very
unpopular but entirely correct, discipline. Motivation, generally speaking, operates on the assumption that a particular mental or emotional state is necessary to complete a task. This may or may not be true at times. Discipline, by contrast, separates outwards functioning from moods and feelings. Actually completing tasks is what gives us the energy that chronic procrastinators think they need to initiate tasks in the first place. How profound. You don’t wait until you’re an Olympic lifter to start training. You train to become an Olympic lifter. If action is conditional on feelings, waiting for the right mood will get you nowhere fast. I know that too well, and wish somebody pointed it out for me 15 years ago before I learned the difference the hard way.
ave Y
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words of Christ have come true for me today.
The right question to ask is “How do I make my feelings irrelevant and do the things I consciously need to do without complaining about it?”. The point is to cut the link between feelings and actions, and do it anyway. The other problem with motivation alone is that is has a very little shelf life. Once you leave this gym, you are on your own and I’m not there. Then what? The tasks required to reach our goals have no required mental states. For consistent, longterm results, discipline trumps motivation. Motivation alone is trying to feel like doing stuff. Discipline is doing it even if you don’t feel like it. How do you get discipline? By building habits – starting as small as you can manage, even microscopic, and gathering momentum, reinvesting it in progressively bigger changes to your routine, and always getting positive feedback.
runnersCORNER How to Training For a 5K runnersCORNER by: fredKLINGE Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself
Beginner’s Mistakes
at the finish line on race day. A 3.1-mile race is the 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 eightto-10 week training program, running can lead to a lifetime of fitness.
1. DOING Set attainableTOO goals MUCH TOO SOON
One of the biggest mistakes new runners are seen making is not building a proper base. depending on first intensity and speed. Start outto with a simplea program that allows you to succeed and move forward only when When making the decision become runner and possibly deciding to go for a ceryou feel comfortable with your current stage. To avoid burnout or injury, do not push your limits. Remember that your main tain goal, new runners can get very excited. goal is to reach the finish line. For your first race you should plan on enjoying the run and feeling good for having completAdrenaline is pumping, enthusiasm is at his ed your goal. and motivation is through the roof. highest Motivation is so high that you can head out the door and easily find yourself running Improve your heart and head further than you’ve ever run before, whethAccomplishing your goal your er that be around theimproves block or a self-esteem mile or 10and keeps your cardiovascular system in tune. A regular training prostarting activity gram miles. includesWhenever exercising for at least a30new minutes threesuch to five times per week, which falls within basic cardiovascular fitness as running, it is important to ease into it. guidelines. Running can lead to a feeling of freedom and independence, and it is also one of the best ways to alleviate stress Do not make the mistake of going too far too soon or running too fast before you are ready. The length of a 5k is a relatively easy goal to reach as a novice runner, but it may also challenge the expert runner
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3. NOT WEARING PROPER SHOES OR NUT USING PROPER EQUIPMENT While it may be true that there are no barriers to entry in running such as high tech and expensive equipment, it should be noted that there are some basic pieces of equipment beginning runners should acquire early on in their running endeavors. The most important piece of equipment for running is a proper pair of running shoes. It’s highly recommended to go to you local running store and have them fit you into your best shoe.
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dragon’sCORNER Triathletes and Piriformis Syndrome
JOINT HEALTH by: dr kristinSMITH garyDRAGON
2. IGNORING RECOVERY Many beginners think that the only important part of running is the act of running itself. Many beginners put their shoes on, head out the door or to the treadmill, get in their run and then immediately hop the shower and go off to the next part of their day. However, this is a big mistake! Running is an intense exercise that requires you take great care of your body to reach your full potential. In order to alleviate the aches and pains involved with running, beginners need to pay special attention to recovery.
really matter. It helps us to reflect on why we do
by: Dr. Larry T. M Senior Pastor, N
It is June and triathlon season is well underway. Triathletes have been training for the past several months and the racing season has finally begun. With all the racing that it is going on, now is the time of the year that we start seeing more and more injuries to triathletes. Some ofTthe here's at least one thing physical, mental, emo- motivate most common complaints we see in our clinic with triDr. Kristin tional, and spiritual fitness all have in common: the are so im athletes Smith is low back pain, posterior hip pain, and leg pain. However, the pain may&not be coming from yourneed low for a well-timed getaway, a break, a change in about it, i LifeCare Family Wellness back or legs, it may be coming from the piriformis muscle Chiropractic causing a condition call “Piriformis Syndrome.” scenery, a vacation! As I (985) 774-9303 The piriformis is a small muscle in the back of sittheonhipthe beach listenand is located under the buttocks. It runs horizontally “Come to me, all you who ar ing to the roar of the from the tailbone to the hip and works in multiple burdened, and I will give you rest. directions. Therefore, it is always working. Triathletes waves and feeling the upon you andcondition learn from me, fo often complain of piriformis pain due to this muscle Piriformis Syndrome can be a very painful blowing constantly being under tension throughout thesea entire breeze and without proper treatment it can linger on and putand you will and humble in heart, Fitness race. TheConnection piriformis can cause pain to radiate down an early enditto is your triathlon season. So if you are against my face, your For myfeel yoke is easy a 4426 Trenton 70006 your leg. When St, theMetairie, piriformisLA muscle tightens up during suffering from posterior hip pain,souls. leg pain, or if you very clear to me just (504) 885-7855 long duration running and cycling, it can compress on tightness in your hips andislegs, please contact us at light.” the sciatic nerve causing intense pain in the posterior Therapy & Sports Medicine. We can put fitnessconnection.net how muchAction thisPhysical break (Matthew hip, and lower extremities. Keeping the muscles of the you through a gait analysis and identify any mechanical was needed! Why? Time back, hips and legs loose can help minimize irritation to dysfunctions and instruct you in a strengthening, range of the piriformis. Performing a strength training and motion and does flexibility program. So do not let “Piriformis offflexor time away ibility program and a running-gait analysis can identify Syndrome” put an end to your season and let us help so many helpful things. It helps us to rest. It helps us lofty idea any mechanical problems that you may have that can you perform at your highest level and get you back in lead to Piriformis Syndrome. the ACTION. to get perspective. It helps us to focus or to re-focus. by the oc
Maris Lee
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It helps us to see more clearly the things in life that
ally speak
really matter. It helps us to reflect on why we do
ficial this
what we do. Whether it's our fitness goals, or our life
words of
goals, it is so beneficial to examine the reasons that healthyEATS Summer time dragon’sCORNER Paleo Taco Salad 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!
4. NO GOALS OR PLAN Another mistake new runners make is not having a predefined goal or a plan on reaching that goal. Motivation is very importantrobHOWELL in running. Having a goal with a proper plan in place to reach that goal helps the beginning Ingredients:garyDRAGON To Make: runner fight through the times when 1-2 tsp of olive oil Put olive oil in a large skillet, and saute the onions, peppers (diced), and motivation starts to lack. Many beginning garlic until just cooked. Then add the meat (don’t forget to season with 1 medium to large onion, diced runners decide they want to get healthy or lose salt and pepper) next add seasonings* and cook until done. Next add the weight and therefore they will start running. 1 each: red and green bell pepper beans, tomatoes, and chilies and heat until hot. Let stand for 5 minutes But these are not good goals. A goal needs to 3 cloves of garlic and then serve on the lettuce and top with the avocado, cilantro, yogur t be specific so if you are running to lose weight 1 lb of lean ground turkey or beef, and fresh lime juice. Enjoy! then it is important to decide exactly how seasoned with salt and pepper much you want to lose. 1 tsp oregano
JOINT HEALTH
5. NO VARIETY IN TRAINING Most beginners focus only on going out for slow short jogs. Usually running every run in the same distance at the same pace, many times on the exact same course. One of the keys to success in running is variety in training. There are many ways to get variety in training. One of the easiest ways is by running different courses. Running is a great activity to take part in. By avoiding these 5 mistakes that new runners frequently make, you can dramatically increase your chances of running success in the future.
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, chopped and drained 1 avocado, diced 1 Tbsp fresh cilantro Greek yogurt to taste as a topping juice of one fresh lime
supple Have Y
supplementREVIEW by: mikeMILLS Endure and Replenish Have Your Cake, and Eat it too! with Electrolyte Replacements The holidays have arrived and with them all
also
happens
to
be
one
of
the
most
the sugar filled deserts and treats that are loaded
dangerous. Aspartame is used in thousands of
used artificial sweeteners in the world today. It
aging states that a single serving contains zero
One of the most prevalent issues in athelectrolyte replacement supplement. Electrowith empty calories and leaves the feeling of being products as a substitute to sugar, though conletic performance today is the subject of lytes are salts and minerals that conduct elecbloated. This year satisfy sugar cravings without sumers would actually be better off eating smaller dehydration. Dehydration is excessive loss trical impulses in the body. Common human excess of calories sugar electrolytes amounts ofareregular sugar. Aspartame has been ofthe water from the bodybyorusing fromallannatural, organ or sodium chloride, potassium, free part, sweeteners tasty holiday calcium, linked to for cancer, short term body as fromwhen illnesspreparing or fluid deprivaandpossible sodiumcauses bicarbonate. Electrotion. ThisWith excessive loss of water from available the lytes control thegastric fluid balance theneurological body snacks! so many sugar substitutes memory loss, problems,ofand body a rise sodium levels. are important in ismuscle contraction, thesecauses days, it can in be blood difficult to choose the right and disorders. Sucralose a artificial sweetener sold Since dehydration is most often caused by energy generation, and almost every major one. Many so called “natural” sweeteners can under the brand names Splenda . Though marketexcessive sweating, vomiting, or diarrhea, biochemical reaction in the body. actually do the body more harm than good and ed as a “No calorie sweetener,” Splenda products water loss is usually accompanied by a defiThe problem with most electrolyte replacegive diabetics a false sense of security when that also include bulking agents contain 12.4% the ciency of electrolytes. If untreated, severe ments, such as Gatorade, is that they are full choosing a desert or beverage during the holidays. calories of the same volume of sugar. Although the dehydration can lead to shock. One of the of unwanted calories and high fructose corn Aspartame (NutraSweet) is oneis of the an most syrup. “nutritional facts” label on Splenda’s retail packbest ways to prevent dehydration to use To ensure optimal hydration without
Expires: 7/30/2016
MET FIT OCT 2015:M&B 5.0 Final 10/6/15 11:07 AM Page 9
calories, each individual, tear-open package contains
unwanted weight gain, choose aninelectrolyte re3.31 calories. Such labeling is approved the U.S. placement drink that contains at least 100mg of because the FDA’s regulations permit a product to be labeled as “zero calories” if theof “food containsand less magpotassium, a proper ratio calcium than 5 calories per reference customarily nesium, and plenty of Bamount vitamins. Thisconcombisumed and per labeled serving.” Because Splenda nation will provide maximum energy delivery contains a relatively small amount of sucralose, little and prevent cramping. Limit the sugar content of which is metabolized, virtually all of Splenda’s to caloric 12 grams or less per serving, and make sure it content derives from the highly fluffed dexcontains enough sodium (100-200mg) to pretrose or maltodextrin bulking agents that give Splenda vent cramping due to the loss of sodium its volume. Like other carbohydrates, dextrose and when maltodextrinAntioxidants have 3.75 caloriesare per also gram. recommended perspiring. is all natural,to notprevent an artificial chemical like from due toXylitol their ability free radicals aspartame, sucralose, and splenda. It can be found in causing cell damage while performing intense berries, fruit, vegetables, and mushrooms. Xylitol physical activity. Quercetin, maqui berries, grape resembles sugar in consistency and taste, but has a seed extract, green tea, pomegranate, and resverthird fewer calories and is a great sugar alternative atrol are all powerful thatsubhave high for diabetics. Xylitol can beantioxidants safely used as a sugar ORAC (oxygen radical absorbance capacity) stitute in most sugar-free recipes. is a ensure unique plant to theprotection. areas near levels,Stevia which freenative radical the raingel forests of northeastern Paraguay. Stevia conSmall packs, commonly referred to as tains glycosides which are compounds within the “goo,” have become a popular way to quickly leaves that give them their sweet taste. Glycosides replenish electrolytes during physical activity. are neither absorbed nor assimilated therefore there Runners, swimmers, cyclists, and marathon/ is no insulin response rendering stevia a zero on the triathlon all useSplenda these has gel apacks halfway glycemic athletes index. In contrast, glycemic through to ensure index of competition 80, sugar has a glycemic index they of 70, have mean- the key ing Splenda spikes insulin more than sugar does! nutrients available forlevels maximum performance. Stevia isbrands safe for also both diabetics hypoglycemics Certain containand caffeine. and is a remarkable sweetener for any beverage. With football season and two a day practices Stevia is also excellent for both cooking and baking. with 100+ degree weather on the horizon, preWhen preparing holiday dishes limit the amount venting dehydration theXylitol #1 and concern of sugar being used and should substitutebe with forStevia athletes. seems a person cannot turn instead.ItXylitol and Stevia can both be found in on a local health stores. Makewithout sure to seeing television orfood pickandupvitamin a newspaper read nutrition labels stroke carefullyortoanavoid ingesting a report of a heat athlete passing chemicals like Sucralose and Apsartame, and outharmful due to the loss of fluids while exercising. An control is vital during the holidays. allremember natural portion electrolyte replacement supplement is With careful planning and preparation, one can truly vital to prevent this from occurring and achievhave their cake and eat it too! ing one’s full athletic potential. Mike Mills is an ACSM Certified Mike Personal Trainer,Mills has a B.S. in
Health and Exercise Science is ACSM Certified fromanthe University of Mississippi (Ole Miss), and 10+ Personal Trainer, years experience in the Vitamin and Supplement Industry. has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 15+ years experience in the Vitamin and Supplement Industry.
THE DANGERS OF
STRESS by: Tazz Anderson
You probably think you're doing everything you can to stay healthy: you get lots of sleep, exercise regularly, and try to avoid fried foods. However, you may be forgetting one impor tant thing. Relax! Stress has a bigger impact on your health and you might realize, according to research presented at the annual conference of the American psychological Association in Boston. Ohio State university psychologist Janice Keicolt-Glaser and her partner, Ronald Glaser, an OSU virologist and immunologist, Have spent 20-odd years researching how stress affects the immune system, and they have made some startling discovery. An easy example comes from their work with caregivers, people who look after chronically ailing spouses or parents, (no one would argue that this role is not stressful). In one experiment, Keicolt-Glaser and her colleagues administered flu vaccines to caregivers and control subjects and compare the number of antibodies, (proteins involved in immune reactions), that the two groups produced in response. Only 38% of the caregivers produced what is considered an adequate antibody response compared to 66% of their relaxed counterparts, suggesting that the caregivers immune system's weren't doing their jobs very well – and that the stress of caregiving ultimately put them at an increased risk of infection. If stress affects immune responses, then it should also affect how well the body heals itself. In one particularly cringe-wor thy study, Keicolt-Glaser and her colleagues afflicted a group of caregivers with small arm wounds using a tool dermatologists use to perform skin biopsies. The caregiver's wounds took 24% longer to heal than wings that they had afflicted to non-caregivers. Okay, but what if caregiving isn't an accurate proxy for stress? To explore other stressful situations, Keicolt-Glaser and colleagues performed another experiment in which they produce tiny lesions in the mouths of, (quite appropriately), 11 dental students at two different points in time. Once was during their summer vacation,
12 ∙
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when they were relaxed, and once was during the fall, several days before a difficult exam. The lesions done before the exam took from 2 to 8 days longer to heal than the summer. For some subjects, the exam wounds took nearly twice as long to get better. Ouch. HOW STRESS HURTS It might seem counter-intuitive, but Keicolt-Glaser believes that strafe makes our immune system's less effective because it actually elicits an immune response itself. Stress, she says, causes the body to release pro-inflammatory cytokines, immune factors that initiate responses against infections. When the body produces these cytokines over long periods of time, (for instance, as a result of chronic stress), all sor ts of bad things can happen. Not only does it hamper our bodies ability to fight infection and heal wounds, but chronic inflammation also increases our risk of hear t disease, osteoporosis, and auto immune diseases including type to diabetes. What's more, because regular stress causes a chronic immune response, we can also increase a person's risk for allergies, which occur when the body elicits a chronic immune response against something that's not really dangerous, (like pollen). In her most recent study, Keicolt-Glaser found that when people are under a lot of stress – for instance, when they are forced to deliver a speech or do difficult math problems on the spot – their allergies worsen over the course of the next day. I admit, this ar ticle may not exactly have the intended effect – worrying about the danger of stress is definitely stressful – but, take a deep breath. If you ask me, learning a few relaxation techniques sounds like a more appealing illness–prevention strategy than many other alternatives, (go ahead and throw away that cod liver oil, hah!). Indeed, the next time you feel guilty about enjoying a lazy Sunday, or taking a day off from work for the heck of it, think again. Your body will thank you for it.
“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
June 11th Sunday, June 12th Sunday, June 19th them. Creole Tomato Festival 5K@ADA Father’s Day Race symptoms, it is best to bring your pet to your Over-the-counter medications to NEVER give 5K French Quarter, NOLA 2 miles & 1/2 mile veterinarian. to catsAspirin, Acetaminophen www.ada5k.com Crescent Park New Orleans Audubon Park (Tylenol), good. If your pet has been ill with persistent
nolarunning.com Sometimes
they are sicker than how they
18th appear and immediate treatment June may save your
Ibuprofen (Advil, www.runnotc.org Motrin), Pepto Bismol, and Kaopectate.
July 17th Wild Pig chase This article is Sunday, not meant to diagnose or treat Spillway Classic Trail Run Trail Run/Walk Miler Pounds matter...almost all veterinary med- 3any animal or medical condition. Always consult 3 Mile Trail Run ications are dosed based uponWoodlands the patientsTrailyour veterinarian before administering any medBonnet Carre Spillway, Belle Chasse weight. We must be very cautious especially in ication to your pet. If your pet is having any perNorco nolarunning.com pet discomfort and save money.
our tiniest pets. Cats are even more sensitive to
sistent symptoms,www.runnotc.org you should bring your pet to
certain drugs, especially medications like Tylenol
your veterinarian's office.
and Ibuprofen and even one pill can be lethal because their bodies cannot process and handle
Carbohydrate
Kids and Carbs: Loading Problems and for Peak by marisLEE Solutions
Performance PART TWO
Last time out we focused in on lack of mobility or as a major contributing factor as to byactivity marisLEE why our kids aren’t putting that carbohydrate energy to use. Another culprit, in my humble opinion, that affects kids’ digestion, assimilation, andIIabsorption pathways, is the way PART carbohydrates are packaged. Oncefor upon time, back the 60’s Sorry the asuspense by in making myand last article at before there were big chain grocery stores, kids and least more than one part. The logistics of time living and in the rural parishes South Louisiana space TMI made it moreofreasonable to break up knew this much about packaging. Our rice, or segment such a very important and involved potatoes, Remember and most vegetables process! our goal were is to packed perform better. in sacks or storage bins that contained those Now back to the text! products only. Fresh as you can get, straight out of the ground. Last time I left off by setting baseline parameters for carbohyAdditives, colorings, preservatives, flavorThursday load drate loading goals. During the Wednesday and ings, aim fillers, and taste areweight. usedExample: now 150phase, for 10 grams perenhancers pound of body pound athletethe x 10shelf = 1500 during the first two days of to increase lifegrams of foods while preservloading. Again,But thisthese is onlythings a baseline. Trustexist me, on I have ing flavor. didn’t a seen this parameter double. personally andthat witnessed large scale backI in the day.supervised Trust me, sack a 150pound athlete or loadstorage 3,000 grams of carbs during this time frame. of potatoes bin of rice or vegetables That’s roughlyquickly 12,000 calories carbs.family WOW!!! were used with aoflarge of active, thisneed fact in mind, Igrowing say just gokids where the metabolism digging in daily.leads. WeWith didn’t whatever an athlete can comfortably tolerate in carb all that stuff to keep the food from spoiling. consumption Wednesday, say 1000 gramsleaner total, forand the healthfirst load day. Andonoverall, I think we were On we should up aim in for the 50-75% the previous ier Thursday, as kids growing 60’sofand 70’s. load day, total. Since we had 1000 grams on Wednesday ourup total for I feel all of the extra stuff we have loaded Thursday should be 500-750 grams total. We should load packaged foods with, like modified food starch carbs at 2-4-hour intervals of 6-8 total intakes per day. and monosodium glutamate to name a few, This brings us to Friday and Saturday. Friday is a day for digesoffer very little (if any) health benefits. I know tion, assimilation, and absorption. Slow down the carbs and reinfor a fact that all that extra stuff consisting of troduce protein into the diet. Oh, by the way, as for protein additives and preservatives does not do anyintake on Wednesday and Thursday--you don’t need it—except thing to enhance the digestion, assimilation, for pre-bedtime aminos (whole different article). We don’t want and absorption processes. carbs competing with protein for absorption during the load I know it is hard to go 100% natural but, as phase. parents and grandparents supervising our kid’s Proteins such as egg whites, amino acids, chicken or lean meat nutrition,with wefruits mustsuch realize thatcantaloupe, less is more combined as apple, and raisins are when reading food labels. I’ve seen potato excellent choices of foods for Friday. The simple carbs through chips thefor market with three ingredients: fruit willon allow quick energy and allow the body to keep the potatoes, oil, from and salt. stored glycogen being On used.the other hand, I’ve seen chips with a paragraph ingredients. You One more thing, DO NOT TRAIN of ON WEDNESDAY, THURSget the picture. DAY, AND FRIDAY. Next time, I promise to focus in on Saturday Over theday) summer you canDon’t greatly ends! quote me on (competition and tie months, up any loose enhance a kid’s metabolism by making increthat. mental changes in the quality of carbohydrates (those with the cleanest packaging) and by increasing kid’s activity levels. This is definitely something kids can live with!
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
TrueFoods
The nutritional differences between the real thing & what we actually eat
by: Danny Nava
What can be scarier for a girl to hear from her doctor that she has breast cancer? I don't know about you, but it has to be high up on the list. How many people do I know personally that fell victim to cancer in the past few years? Let's just say, "way too many." Is there anything we can do to fight this disease? Well, there is. First, you girls should be getting your mammograms, that goes without saying. But what else can we do? You guessed it, diet and exercise. Yep, diet and exercise is like taking your medicine when you are talking about your health. It can reduce the risk of developing cancer by 30 to 40%. Looks like grandma was right when she said to eat your fruits and vegetables. And, be honest... do you really get your servings every day, or just now and then? We can probably all do a little better.
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∙ June 2016
When selecting fruits and vegetables, I really like organic. The jury is still out on the link between breast cancer and pesticides, but if you can afford it, why take the risk? You may want to buy organics if you eat the skin; but if you peel it, feel free to buy conventional. That may save you a little bit of money. Try to select a wide variety of colors to get the most nutritional benefits. That way you can get all kinds of different vitamins and minerals without having to carry around a textbook to know if you are getting all the good stuff. Studies have found that there are advantages of eating a diet high in fruits and vegetables for fighting cancer and many other health benefits as well. From a natural standpoint, it is by far the best ammunition we have to fight this war. When selecting beef, grass-fed rules.
When a cow is taking off pasture and fed grain to fatten it up, it loses many nutrients. Compared with grass-fed meat, grain-fed meat has only ¼ the amount of vitamin E, 1/8 as much beta-carotene, and only 1/3 as many omega-3 fatty acids. What about fish? It's all good, right? Well, not so fast. What about mercury poisoning or the latest oil spill? Well, this can get a little tricky. You have to know where the fish came from and what kind of fish it is. Young fish tend to be less polluted then older fish. If the fish came from clean water, even better! You will have to do some investigating on your own about this. If fish are not tainted, they are very healthy. Fish are also a great source of protein, and some fish are also a good source of omega-3 fats. If you're trying to lose a few pounds you may want
to stick to more white-flesh fish to save a few calories. However, coldwater fish have some benefits as well. Take the salmon for instance– it has a lot of those healthy fats we hear so much about. Nevertheless, just like grain-fed beef farm raised salmon is not the same as wild Alaskan salmon. Wild salmon has the good omega-3's we hear about, not so much with farm raised salmon. The pretty pink color you see on wild salmon comes from the diet they eat; with farm raised salmon, the pretty pink color is a die added to the feed to turn it pink. Now don't get me wrong, fish can be very healthy. It's worth the time to find out a little bit about the fish eat. I catch my own and love it! Just like everything so far, not all chicken is the same. Because of the toxins, antibiotics, steroids, pesticides, and growth hormones used in factory farming, I'm reluctant to recommend non-organic chicken. If you can find free-range organic chicken, I would go with that. Chicken is a great source of protein and not very costly compared to other meats.
The pretty pink color you see on wild salmon comes from the diet they eat; with farm raised salmon, the pretty pink color is a die added to the feed to turn it pink. All of this typing is making me thirsty, and that brings up my next tool for good health– water. Are you staying well hydrated? Most people are not. A
good rule to always remember his drink ½ your body weight in ounces of water a day. If you are working outside in the heat or sweating a lot from a hard workout, you may need lots more. Another way to tell if the old pee test; if it is dark, you need more water. It should be a pale yellow. If you're taking any supplements, remember those can really change its color as well. Keep in mind that your body is mostly water. A 5% loss of body weight can result in a 20 to 30% drop in physical performance. Water flushes out toxins in your body. The health benefits really do go on and on. So drink up, folks! In closing, here are a few good tips you can do on your own, (in addition to seeing your doctor). Eat lots of fruits and vegetables, eat a diet low in fat, exercise, drink alcohol in moderation, and maintain a healthy weight.
Danny Nava When a cow is taking off pasture and fed grain to fatten it up, it loses many nutrients.
985–373–8733 International sports science certified personal trainer & wellness practitioner. www.mdanderson.org
Corporate
Wellness with 16 ∙
article by Liz Maddox • photos by Kelly Walgamotte ∙ June 2016
The winning team of Punctual Abstract and HTS/Rack City Gym’s 3rd annual Biggest Loser Contest: Ashley Rodrigue, Shannon Jackson, Carla Rodrigue, Brian Simmons
M
Most people accept the idea that good health and happiness will lead to productivity in life and at work. It’s only recently that companies have an opportunity to foster these things to everyone’s benefit with a Corporate Wellness Program. The health outcomes of Corporate Wellness for employees may include weight loss and obesity prevention, increased stamina, smoking cessation, blood pressure and cholesterol management, diabetes management, stress relief, and healthy sleep patterns. These are only the measurable benefits! Other outcomes include improved attitudes, collegiality, a unified purpose, and an overall satisfaction with work and coworkers. The benefits of a good Corporate Wellness Program for the employer and business include lower absenteeism and late arrivals, higher work productivity, higher employee retention, and lower health care and insurance costs. The precise financial benefits were published in the 2014 Harvard Business Review. Companies that had Wellness Programs posted 25% lower sick leave, workers’ comp, disability insurance costs, and health insurance costs than companies without the programs. It simply makes good business sense to invest in a Corporate Wellness Program that can save the company thousands and thousands of dollars. Steve Daigle and his staff at Rack City Gym want to show you what a comprehensive Corporate Wellness program can do for your business. For starters, they can offer a variety of programs scheduled and designed to fit the needs of your company. These might include lunchtime boot camps, early morning cardio, evening rope slams, cycling classes, Friday employee massages, periodic screening by a local
chiropractor, Healthy Course Meals, weight loss initiatives, and competitions like The Biggest Loser, and the access to Rack City Gym with five of the best and most diversified staff of personal trainers in the Greater New Orleans area. Since instituting the Rack City Corporate Wellness program in Punctual Abstract Co., Inc, Steve Daigle CEO has seen a huge change in his business, most notably, a reduction of cost and a measurable increase in productivity. Recently, in a time when health insurance costs are sky-rocketing, the health insurance for the Punctual Abstract employees has dropped an average of $50 per employee. That’s amazing! “We at Rack City Gym want to go into a company and build what we have here at Punctual Abstract,” says Steve excitedly. “Corporate Wellness is the wave of the future. It’s changing lives in a much greater magnitude.” He said there was a time in the not-so-distant past when his employees might have met at a bar after work to gripe about their workweek. Now, they meet at the gym after work feeling energized and positive about work and coworkers. Employees support each other in
“It simply makes good business sense to invest in a Corporate Wellness Program that can save the company thousands and thousands of dollars.”
a way he’s never seen before. It has been the best investment he’s ever made for his company! Whether you’re a business owner with five employees or five-hundred, Rack City Gym’s Corporate Wellness can design a program that will improve your company in so many ways. Contact the director Ariel Hunter at 504-239-5964 ariel@ punctualabstract.com for more information.
Steve Daigle
“When I opened Punctual Abstract in 1993, everything was done manually, from handwritten notes on a legal pad to hand-delivered abstracts. What started as a small, local abstracting company has now become a large, nationwide abstracting firm with innovative technology and many other competitive advantages. Along with significant technological advances, my team has developed a customized, proprietary software, whose goal is to eliminate unnecessary, labor-intensive work for our clients. While expanding my business, I wanted to focus more of my attention on the well-being of my employees; let’s face it, without them I wouldn’t have gotten to where I am today. Adding a corporate wellness program to my organization took a tremendous upfront investment, but the overall benefits outweigh the cost. Rack City Gym was founded in 2010, and the goal was to change the mindset of my employees. I figured just getting a few of my employees on board initially, would create a significant ripple effect once the others began to notice the results. Personal accountability and individual training sessions make a great impact on the employee, giving them a different, more positive outlook. We have hosted several weight loss competitions in which the employees not only compete against one another, but they also form closer relationships with their co-workers by competing on a small group level. It’s not just about winning the competition, but encouraging and motivating one another during the course of these few weeks. This inspires each individual to focus on themselves personally, physically, and emotionally. The conversations that I overhear aren’t them griping about their job; instead, it’s about what they’re eating for lunch, making sure that it’s healthy, and checking on each other’s workout. The return on investment for me as the owner has been tremendous. Overall productivity has increased, health care and disability costs have decreased, as well as a reduction in the use of sick time and in overall employee turnover.”
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ABOUT RACK CITY GYM
Five years ago, Rack City Gym started as a 250 square foot warehouse with one trainer, no A/C and minimal equipment. We have now expanded to a 2,000 square foot, fully air conditioned gym with 5 on-staff trainers and 2 group class instructors. We have created what we like to call a personal training paradise with a friendly, humble, motivating environment like no other! Each of our trainers has a method to their madness and brings uniqueness and variety for clients. We are currently looking to expand with an additional 1,500 square foot indoor turf, plus an 1,100 square foot satellite gym space a few miles away, specifically for larger groups and classes. Kaizen is a word we use often that means “continuous, efficient improvement.” You can’t do the same thing and expect different results; we are constantly changing things up, adding new equipment, bringing fresh vibes and just keeping it real all at the same time.
Ariel A. Hunter
Director of HTS/Rack City Gym Admin.Assistant and Accounting Specialist at Punctual Abstract Co., Inc.
As a young, active person in today’s society, Ariel loves to focus on the needs of others who want to live a much healthier lifestyle. In October of 2015, Ariel became Director of HTS/Rack City Gym. She is also an intern underneath Dalton Hunter to obtain her certification in personal training through the American Council on Exercise. Ariel is head of the Corporate Wellness program at Punctual Abstract, as well as the Administrative Assistant/Accounting Specialist for Punctual. She encourages her co-workers to prioritize their health and fitness needs by using the availability of the gym. She’s designed an outstanding 12 week Biggest Loser Challenge for all members of HTS/Rack City Gym. Ariel always says, “Assisting others in a healthier lifestyle is stress-free to me. I love making others feel good about themselves.”
Dalton Hunter
Lead Corporate Wellness Trainer of HTS/Rack City Gym Owner of Hunter Training Systems
Dalton Hunter is a currently a coach, writer and owner of Hunter Training Systems. While attending Nicholls State University, he studied under Todd Durkin at Fitness Quest 10. He has also studied at various physical therapy practices. Dalton has trained all levels of athletes from pro-athlete to pre-pubescent and his clients range from extreme weight loss to the common desk worker. Dalton partnered up with Steve Daigle in 2010 to open and operate Rack City Gym, the leader in corporate wellness. “My main goal in life is to train people to BELIEVE in themselves. Once you believe in yourself mentally, the physical will follow. This puts you in control of your body and mind, and you can accomplish anything you desire!”
Rachel Miles
Corporate Wellness Trainer at HTS/Rack City Gym
Rachel Miles has been training for 5 years and is certified through the Aerobics and Fitness Association of America. While working to achieve her associates degree is physical therapy, she is also a Corporate Wellness trainer at Rack City Gym. Her goal is to coach people on how to live an overall healthier lifestyle. As the mom of a toddler, she understands the dedication it takes to getting back in shape after having a baby, but that doesn’t stop her from living a healthy lifestyle. Rachel trains people from all walks of life; from the common desk worker to the stay-at-home mom. Her clientele range is women of all ages beginning at high school age to women that are pre- and postpartum. On top of being a great role model for her clients, Rachel is also a NPC Figure Competitor and is working hard to obtain her Pro Card in hopes to make an impact in the fitness industry.
Troy Serpas
Assistant Trainer of Dalton Hunter at HTS/Rack City Gym
Troy Serpas has been an Assistant Trainer/Intern to Dalton Hunter at HTS/Rack City Gym since 2014. For over 20 years he’s always had a passion for fitness. In 2006, Troy received his personal training certification through I.S.A.A. His main goal is to learn a variety of training techniques to not only keep his clients mind and body focused, but to also bring his mind onto another fitness level. Troy is a retired militant of 14 years from the United States Airforce. In the Airforce, Troy worked as a Jet Engine Mechanic on F-15’s. As an assistant trainer of Dalton Hunter, Troy helps with Punctual Abstract’s Corporate Wellness program to give a new light upon bringing healthier lifestyles into the workplace.
Peter Montagnino
Intern Trainer of Dalton Hunter at HTS/Rack City Gym
Peter started working out at Rack City Gym in 2012 after gym hopping for years. The knowledge and experience he has received over the past four years from HTS/Rack City Gym inspired him to become a personal trainer, and is now in the process of becoming A.C.S.M certified. With the help and support of other great trainers at HTS/Rack City Gym, he knows that he can achieve this goal. The trainers and his clients have become part of his family. Peter says, “I am excited to welcome any new clients to our family!”
For the first time ever, Punctual Abstract and HTS/Rack City Gym joined forces to have a Biggest Loser Contest! There are six different ways to win prizes, but everyone who participates, loses weight, and gets fit is a winner! This 12-week contest is a fun activity that gets everyone involved excited. While it is a competition, Ariel and Steve found that there was much more camaraderie and cooperation than real competition.
Shannon Jackson 1st place
Magen Ancar 2nd place
Ashley Rodrigue 3rd place
Winning team: • Ashley Rodrigue • Carla Rodrigue • Shannon Jackson • Brian Simmons
Stephanie Leblanc
Spin Instructor at HTS/Rack City Gym
Stephanie’s journey as a spin instructor started off just as a rider in a local gym which offered spinning. She was able to obtain her own personal fitness goals through spinning and was blessed with the best instructors; they inspired her to push and conquer! After many, many years of spinning, and seeing results in her own life, she decided to obtain her Spin Certification thru M.A.D.D. Dogs Athletics. Now, as a spin instructor, there is nothing better than seeing clients achieve their personal goals, gain confidence, have fun and transform themselves through the spinning program! Her goal is to inspire others to have a healthy body and mind to make anything in their lifestyle achievable. The journey starts with spinning!
3rd Annual Biggest Loser Contest
Contact the director Ariel Hunter at 504-239-5964 ariel@punctualabstract.com for more information.
Rack City Gym & Hunter Training Systems 3705 Day Street Harvey, LA 70058 504-239-5964 ariel@punctualabstract.com
Shannon Rockweiler
Boot Camp and Freestyle Cardio Instructor at HTS/Rack City Gym
Shannon Rockweiler is a professional dancer, a group fitness instructor, and an A.F.A.A. certified personal trainer. She is a former American All Star Dancer, Debbie Morgan Dancer Graduate, and NBA Cheerleader (Hornets Honeybees). After graduating from UNO with an A.B.A. in Drama and Communications, Shannon began competitive bodybuilding at the age of 24 and retired from it at the age of 30 to focus on assisting others with the knowledge she obtained from the sport. In 2011 she created her own dance cardio workout, Freestyle Cardio, to merge her love of dance with fitness. Shannon studied under world renowned choreographers such as Paula Abdul and Eddie Garcia (one of Michael Jackson’s dancers/choreographers). Her goal in life is to not only make a difference in people’s lives through health and wellness, but to leave a positive mark on this generation.
Rack City Gym and Punctual Abstract Co., Inc. have partnered with the following companies to give their employees every tool needed to be successful:
Euphoric All Over Day Spa, LLC
L.I.F.T.
CHIROPRACTIC
THE CORE Unleash Your Inner Caveman
by: Aaron Potts
An alternative name for this ar ticle could have been, “How To Undo Generations Worth of Damage Caused By Sitting On Our Backsides and Letting Machines Teach Us Not To Stand Up Straight.” That doesn't exactly roll off the tongue though, does it? The point is the same, however. Before man was even able to stand fully erect he had to literally fight for his right to live on a daily basis. Now, we are again barely standing up straight due to bad posture and bad habits, and we
The only thing outside of your torso that you couldn't live without is your head. However, your head is directly connected to your spinal column, which is part of the core!
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can hardly walk across town without pulling a muscle or throwing your back out! Why? We are weak – from the inside out! In today's image conscious society, we are so concerned with the way we look we ignore the fact that we are falling apart from the inside. For lack of better term we are "rotten to the core!” What IS "the core?" Why does ever yone keep talking about training "the core?" What does any of this have to do with cavemen? Basically the idea is that there was a time in human evolution when we literally had to fight to sur vive. Although actual battle was cer tainly par t of life back in the Stone Age, we are also talking about the day-to-day struggle that was involved in just making it to see another sunrise! Walking, running, climbing, throwing, pushing, pulling, balancing, lifting, pressing– the list goes on and on. These activities were all a par t of daily life way back when the body was being "programmed.” Compare that to the present day activity level of an average person in a civilized culture, and what do you get? A
MAJOR difference between the way we are built and the way we are actually called upon to perform! If you were to take your average office worker in 2010 and throw him back in time to a point when fur was "in," he probably wouldn't last very long. Is it wrong that modern technology has made her life so easy? Probably not– depending on who you ask. However, is it wrong that we don't keep our bodies as strong and vital as we used to HAVE to keep them? Yes! Just because you CAN sit down all day, and just because you can eat 1,000 calories in less than 20 minutes, and just because you CAN pay someone else to mow your lawn, doesn't mean that you should do those things. Allowing our easy lives to make us weak is OUR fault. It's not our boss at work who tells you that you can't exercise when you aren't pulling desk time. It's not your mother or father who is making you eat at fast food restaurants every day. It's not your car that is making you drive a ¼ mile to the store instead of just walking. It's YOUR fault. It's all YOUR fault. Does that
sound harsh? That's too bad, because of truth and you know it. Even people who are paralyzed from the waist down can get plenty of exercise if they train hard enough. Even people who don't know a barbell squat from a bench press can learn if they really try. Even "corporate Americans" who worked 12-hour days can get some exercise and eat right if they truly making effort. So what can you do to be more in touch with the "programmed" caveman inside of you? Simple. Get out there and make an effor t! Get off your backside, stop making excuses, and MOVE. Star t from the inside though– with the core. What is meant by "the core” is the successful in inner teamwork of many systems in your body, all of them are originating at the center mass– the torso area. We are talking about the muscles of your lower back and spine, the Transverse Abdominis muscle behind your "six pack,” the obliques and other suppor ting muscles, the circulatory and neurological systems that power these muscles with fuel and instructions, and many more muscles and tissues that all work together as a unit, collectively being called "the core." Why does any of this matter to you? After all, it's only what you look like from the outside that matters, right? Wrong! Your body's core is like a power plant. It feels and controls everything you do. From moving nutrients and oxygen-rich blood to your extremities, to the very network of neurological pathways that control your arms and legs– all of the star ts at the core. All of your vital organs and systems are located in the core area. Your hear t, lungs, spine, stomach, liver, kidneys– the list goes on. The only thing outside of your torso that you couldn't live without is your head. However, your head is directly connected to your spinal column, which is par t of the core! Par t of having a strong core is that the actual muscles are thicker, stronger, and much more resistant to injury. If you have a week core, you could give yourself a lifetime back injury just by picking up a box the wrong way! On the other hand, if your core muscles are strong and vital, you have much greater "margin for error" when it comes to bending over, picking things up, keeping your balance, etc. What is good about your posture? Posture is deefinitely controlled by a strong core. Do you think having good posture is an impor tant thing? You should! If not, let's take a secret shor tcut to weight loss: stand up straight and stuck in your gut. Congratulations you just lost 10 pounds! Are you star ting to see the point? It all star ts at the core, so safeguarding the inner-workings of your body is as impor tant as it gets. There are many great exercises to work your core, but listing them all is beyond the scope of this ar ticle. The point you should take home is that working your core should be an integral par t of your life– even if you don't exercise on a regular basis. Even if you don't care about weight loss or physical appearance, safeguard your LIFE by having a strong core! Remember : your core is your body's power plant. Keep your body running at maximum power!
My favorite abdominal exercise for the core is planks. However, when it comes to overall core development, nothing beats the squat. –Greg Ducre, Executive Trainer at Gause Boulevard Crossgates
Juvenile Obesity
We are KILLING our kids!
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