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mastHEAD cover
publisher
kellyWALGAMOTTE
editor
lanaWALGAMOTTE
marketing
JuLY
scotANTHONY
2015
Page 16
Cover: Gabrielle Jennings by Liz Maddox
volume6 NUMBER 07
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON kristieANDRES travisMANNY kristenSMITH
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
page 12
page 8
Tid BITS
runnersCORNER
page 10
page 14
supplementREVIEW
page 22 Massages by lisaBOLOGNA
spiritualFITNESS
page 24 Squat Thruster (best overall exercise)
page 10 Natural Super Foods
by MF Staff
by mikeMIKE
page 26 Intermittent Fasting by krisGUNNERS
page 18 Out Of The Lab Into The Gym with THERMOSTERONE
page 20 Lose Weight by Eating More
page 13
healthyEATS
by travisMANNY Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171. Copyright 2015 by Metro Fitness. No part of this publication can be reproduced without the written, expressed consent of the publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher. For advertising information, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 or e-mail at metrofitness@live.com. Letters to the Editor are Welcome – send signed letters to P.O. Box 752, Slidell, LA 70459. Please include a phone number for verification (it will not be published). E-mail letters to metrofitness@live.com. The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, Slidell, LA 70459
INSPIRATIONALNOTES
page 15 areaRACES
kellyWALGAMOTTE publisher
Like Metro Fitness Once an old man spread rumors that his neighbor was a thief. As a Magazine on: result, the young man was arrested. Days later the young man was proven innocent. After being released he sued the old man for wrongly accusing him. In the court the old man told the Judge: “They were just comments, didn’t harm anyone.” The judge told the old man: “Write all the things you said about him on a piece of paper. Cut them up and on the way home, throw the pieces of paper out. Tomorrow, come back to hear the sentence.” Next day, the judge told the old man: “Before receiving the sentence, you will have to go out and gather all the pieces of paper that you threw out yesterday.” The old man said: “I can’t do that! The wind spread them and I won’t know where to find them.” The judge then replied: “The same way, simple comments may destroy the honor of a man to such an extent that one is not able to fix it. If you can’t speak well of someone, rather don’t say anything.” Moral: Let’s all be masters of our mouths, so that we won’t be slaves of our words.
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com July 2015
Read us online at: www.metrofitnessmag.com
Alcohol & the Liver
Shoe Size Facts We all know that American bodies are getting bigger, but what about our feet? In the United States, the best-selling shoe size is 8.5 for women and 10.5 for men. Those are both up a full size from 30 years ago, according to the National Shoe Retailers Association in a Chicago Tribune article. If you think you know your correct size, you could be off — a 2011 report published in the Journal of Foot & Ankle Surgery suggests that about 35 percent of people underestimated by at least half a size.
Happiness
In 2013, of the 71,713 total liver disease deaths among individuals aged 12 and
older,
involved
46.4
alcohol.
percent Among
One recent study found that people were happiest in youth and then again in their 70s and early 80s. They were least happy during middle age. A similar study out of the University of Chicago found that levels of happiness climbed between the ages of 65 and 85 -- and beyond. Why? Some experts believe it is because older people are able to tap into the toolbox of social and emotional instincts they've built with experience. “It’s a very encouraging fact that we can expect to be happier in our early 80s than we were in our 20s,” Andrew J. Oswald, a professor of psychology at Warwick Business School, told the New York Times. “And it’s not being driven predominantly by things that happen in life. It’s something very deep and quite human that seems to be driving this.”
males, 48.9 percent of the 46,240 liver disease deaths involved
alcohol.
Among
females, 42.7 percent of the 25,433 liver disease deaths involved alcohol. Among all cirrhosis deaths in 2011, 48.0 percent were alcohol related. The proportion of alcoholrelated cirrhosis was highest (72.7 percent) among decedents ages 25–34, followed by
APPLE SEEDS CONTAIN CYANIDE The seeds of apples, also known as “pips”, contain a sugar/cyanide compound called “amygdalin”, which turns into hydrogen cyanide when it is metabolized in your body. Hydrogen cyanide was one of the key ingredients to Zyklon B, the trade name of the pesticide used by the Nazis in their gas chambers. Other fruit seeds that also have cyanogenic glycosides are cherries, peaches, certain almonds, plums, apricots, raspberries, and pears. (“Cyanogenic glycosides” are just molecules in which sugar is bound to a smaller non-carbohydrate molecule, in this case cyanide.) Tapioca, also known as cassava root, is another plant that contains a cyanide precursor, namely linamarin. If the roots aren’t processed correctly (drying, soaking, and baking them for a certain amount of time), they are extremely poisonous.
decedents aged 35–44, at 70.3 percent. In 2009, alcohol-related liver disease was the primary cause of almost 1 in 3 liver transplants in the United States. Drinking alco-
Sleep Apnea Although snoring may be harmless for most people, it can be a symptom of a life threatening sleep disorder called sleep apnea, especially if it is accompanied by severe daytime sleepiness. Sleep apnea is characterized by pauses in breathing that prevent air from flowing
hol increases the risk of can-
into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during
cers of the mouth, esophagus,
the night gasping for breath. The breathing pauses reduce blood oxygen levels, can strain the
pharynx, larynx, liver, and breast.
heart and cardiovascular system, and increase the risk of cardiovascular disease. Snoring on a frequent or regular basis has been directly associated with hypertension. Obesity and a large neck can contribute to sleep apnea . Sleep apnea can be treated; men and women who snore loudly, especially if pauses in the snoring are noted, should consult a physician.
8 www.metrofitnessmag.com July 2015
supplementREVIEW by: mikeMILLS Natural Super Food One of the categories of supplements that
Glutamine, Arginine, Lysine, Luecine, and branch
have recently been showcased is "Super Foods."
chain amino acids. These protein powders are an
Super Foods consist of a wide variety of items
easily digestible, nutrient-dense super food.
such as plant-based and raw vegan protein pow-
Cacao trees bear large fruits that are
ders, coconut oil, Cacao powder (Raw Chocolate)
around a foot long, each containing 20-40 seeds
and Moringa Leaf. All of these products are
or cacao beans. Cacao Powder is high in protein,
Gluten Free, Soy Free, Dairy Free, Hypo-
complex carbohydrates, and healthy fats making
Allergenic, and Non-GMO.
it an excellent high-energy source and also a
Raw Protein powders that contain a
good source of minerals such as magnesium, iron,
blend of Pea protein, Cranberry protein, Hemp
copper, and calcium. Cacao, also known as raw
protein or Whole Grain Brown Rice protein are
Chocolate, when combined with cinnamon,
highly recommended for making healthy smooth-
maca, cayenne, and vanilla coconut oil makes an
ies. These ingredients when combined create a
energy rich super food that is great in smoothies,
unique, raw, plant-based protein with a com-
with fruit, nuts, or by the spoonful.
plete amino acid profile, exceptionally high in
Organic Extra Virgin Coconut Oil is a nat-
ural source of "good fats", lauric acid and medium chain fatty acids which the body metabolizes efficiently and converts to energy rather than storing as fat. Coconut oil is a traditional dietary staple of the people of Asia, Africa, and the Pacific Islands. Coconut oil contains no trans-fats and when combined with essential fatty acids makes a perfect addition to an overall healthy lipid program to lower cholesterol and reduce body fat percentage. Moringa leaf boosts your energy in a natural manner, and is a remarkable source of nutrition. This energy promotion does not happen because of sugar, so it is lasts for a long time. Individuals ingesting it say that their ulcers are healed, tumors restricted, there are reduction in the arthritis pains and inflammations, controlled blood pressure, the skin problems are restored, and finally they have stronger defenses against diseases. Another property of the Moringa leaf is its soothing ability, because of which it can lower the blood pressure and promotes good sleep. It can also purify water since it has a detoxifying effect. Also a coagulant agent, Moringa can attach itself to hazardous bacteria and other materials, a process that is surmised to occur in the body too. The happy outcome is more sustained energy without any over-activity, balanced hormone and gland system, controlled blood pressure, and a rested nervous system. Combining these all natural "Super Foods" from the earth can help increase energy, improve quality of life, and could reduce the risk for cancer, heart disease, and diabetes. Super Foods are a great way to reduce the amount of saturated fats in one's diet thus lowering cholesterol and overall triglyceride count. They promote a feeling of "fullness" and can reduce appetite and promote weight loss. Try a "Super Food" supplement today and start feeling Super!
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.
runnersCORNER Why Go To A Specialty Running Store For Running Shoes? I remember my first pair of running shoes. I had read in a magazine article that the way to prevent injury was to buy good running shoes. A light bulb went on. I could prevent injury and potentially be a better runner, all in a shoe? Off I went. My first stop was a huge multi-sport center. I breezed past the canoes, golf clubs, treadmills, and in-line skates. Scanning the display wall of shoes, I looked for something expensive because I thought that meant it must be a better brand or a better shoe. I naturally picked the shoe I thought looked the best, with the best complimentary color scheme, something I could "match" with any one of my "running outfits." Then I looked around, huffed and puffed,
and all but threatened to blow down the display wall if I couldn't get some help. My help finally arrived. He came from the tents and camping equipment section. Was it a hideous experience? No, not exactly hideous. Did I get help? Yes. The nice man went back to look for the shoe I picked out. Was there a problem here? I didn't think so, but any knowledgeable running store employee would have told me otherwise. This whole scenario was a problem. First of all, you don't buy shoes because of the color or style! You don't buy shoes because you think the more they cost, the better they must be! And finally, you don't buy shoes because they'll match your outfit!
dragon’sCORNER Lucky for me, the mega multisport center didn't have the half size I needed, and I didn't buy those shoes. The man helping me generously recommended a local specialty running store so that I could have the shoes that day. I remember wondering if that meant the shoes would cost even more. Answer? No. I found out within the hour they wouldn't cost more at the specialty running store. They actually cost less. At the running store, the clerk asked me all about my running experience. Where do I run? How often? What type of surface? How far? I thought he was just making conversation. I found out later he had been assessing my individual needs. He looked at my feet and my old running shoes. Then he started bringing out boxes and asking more questions. "How do they feel? What do you like about these? What don't you like?" He asked me to run the length of the store. At first I was embarrassed. Why was he watching me run? It turns out everyone has a different running style, and this is an important assessment. You should expect this at any reputable running specialty store. By the time I left, I felt like I had the best possible pair of running shoes for my overpronating, flat, narrow feet. I learned a lot about my feet and about running in general. I also learned something about these knowledgeable running store employees. These are the people who know the latest in shoe design and performance. They are typically runners like you and me. They work there because they love running and they love helping other runners run better. Running specialty stores can also serve as a center for your local running community. This is the place to find local running groups, information on training and upcoming races or fun runs.
The Injured Hamstring garyDRAGON The hamstring muscles, located at the back of the thigh,
ment, which is a ligament that facilitates with knee stability.
are comprised of three muscle: Biceps Femoris, Semi-mem-
Physical therapy plays a critical role in recovering from a
branosus, and Semi-tendonosus. Injuries to this muscle are
hamstring injury. If the injury was sustained recently, the
common in athletes participating in sports such as football or
therapist will recommend rest, since the primary goal is to
basketball. They are also common in weekend warriors and
avoid an increase in pain and excessive strain on sensitive
individuals who participate in walking, jogging or running
muscles and ligaments. You may be asked to avoid exercise
without a period of adequate warm up and stretching.
and in some cases, avoid walking. You may be asked to use
This muscle group allows your knee to bend, and plays a
crutches for support.
critical role in every activity involving the lower body. Your
Exercises involving balance, weight bearing and unex-
hamstrings are contracting every single time you take a step,
pected shifts in direction can improve strength and stability in
climb a flight of stairs or get in and out of your car. A sudden,
the hamstring muscles. For an athlete recovering from ham-
excessive stress on this muscle group can cause a partial or
string injuries, a physical therapist will work on motor control
complete tear to the hamstring muscles.
and help train sport-specific movements.
When the hamstrings are injured, the strength ratio
Whether you are a weekend warrior or an athlete suffer-
between the quadriceps (muscles at the front of the thigh)
ing from a hamstring injury, Action Physical Therapy can help.
and the hamstrings is also impacted. Weakness or tightness in
We will customize a rehabilitation program focusing on your
the hamstrings (as a result of an injury) can also put you at an
specific hamstring injury, minimizing your recovery time and
increased risk of injury to the ACL, or anterior cruciate liga-
getting you Back Into ACTION.
Gary Dragon, owner of Action Physical Therapy and Sports Medicine, has a Master’s & Doctorate degree in Physical Therapy from the University of St. Augustine. Gary has 13 years of experience specializing in orthopedic and sports related injuries.
healthyEATS Hearts of Palm salad robHOWELL This is a fresh and very tasty salad that can be paired with any grilled meat and is a great meal! It is also great for the summer because mangos are so easy to come by and add a great complexity to the dish. This can be pre made and stored in the fridge for a couple days. I like to make this on a hot summer day and paired it with some teriyaki grilled chicken. This is a great salad for kids too, mine love it!
To Make: Add the vinegar to the food processor or mixer and add then slowly add the oil mix until emulsified. Next add the cilantro and chili and mix until incorporated. Finally combine the dressing and the other ingredients in a bowl mix together and chill for at least 30 minutes so the flavors can come together.
Ingredients: 2 14oz cans hearts of palm 1 ripe mango sliced thin 1 red bell pepper sliced very thin 1 small red onion or 4 stalks of green onion (red onion is a stronger onion taste)
1 small bunch of cilantro chopped 1 chili ( I like Serrano) sliced thin—only if you want it spicy ¼ cup seasoned rice wine vineger 1-2 tsp coconut oil Salt to taste
For Others by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
Why do you go to the gym? Let’s get real, truthful, and brutally honest. Why do you spend the time, the effort, and the money? What are the benefits? Is it your health, the way you look to you, or the way you look to others? Is it so you can become stronger in order to accomplish some other goal in life? Is it so you can live longer and keep doing the things you love to do and accomplish all of your life’s dreams? Ok, I know that’s a lot of questions, but there is a point. Why we do what we do influences how well we do what we do and whether we’ll keep doing something over the long haul! The reasons for going to the gym I listed above are not bad, but they are all mostly focused on self. Let me give you something to think about that will help you with your physical and spiritual fitness. Add the non-selfish component of doing what you do for others. Now you’ve got a question for me! How could going to the gym for my workout possibly help someone else? Well, in at least two ways! Keeping yourself physically fit allows you to be strong and healthy enough to help a family member or friend who is not so fortunate. A second way is by staying
healthy you lengthen the time you’ll be able to maintain your independence and not be the one who requires the help. Oh, and there’s a third way, you just might inspire someone else to take better care of themselves. The same thing can be said for spiritual fitness. It’s not just about me becoming a better person so I’ll look good to others, but it’s about being spiritually strong enough to help others when they struggle! And maybe one of the greatest benefits is that a spiritually fit person can be a great inspiration to others to want to do better. Paul the Apostle knew this and encouraged his young apprentice, Timothy, with these words.
1 Tim 4:12 & 15 “Don't let anyone look down on you because you are young, but set an example for the believers in speech, in life, in love, in faith and in purity…Be diligent in these matters; give yourself wholly to them, so that everyone may see your progress.
Area Races
Schedule
July 11: Black Light Run Fun Run 8:30 pm, 5K, less on speed & more on UV Neon Glowing fun, Zephyr Field Info: BlackLightRun.com
October 10: UNCF Fund Run/Walk 8:30 am, 5K Run/Walk, Audubon Park-Riverview, New Orleans Info: www.NOLArunning.com or call 504-581-3794
July 11: NOLA Trail Run/Walk Series " Coyote Chase Trail RunWalk" 8:00 am, 2 Mile trail run-walk, City Park Trail, New Orleans Info: www.NOLArunning.com or call 504-468-1488
October 17: Rock the Road Race 8:30 am, 10K, 5K & 1 mile fun run,Northshore Harbor Center Info: www.itsyourrace.com
July 24: RiverShack Tavern's River Run/Walk 7:00 pm, 2 Mile Run-Walk, The RiverShack Tavern, Jefferson Info: www.NOLArunning.com or call 504-468-1488 August 7: Lakefront Lighthouse Run/Walk 6:30 pm, 2 Mile & 1/2 Mile run-walk, New Orleans Info: www.NOLArunning.com or call 504-468-1488 September 26: Alligator Festival Race 8:30 am, 5K & 1/2 Mile Run-Walk, Luling Info: www.NOLArunning.com or call 504-468-1488 October 2: Elmwood Twilight RunWalk 6:30 pm, 5K & 1 Mile, Elmwood Fitness Center, Harahan Info: www.NOLArunning.com or call 504-468-1488
October 24: Race for the Cure 8:00 am, 1 mile and 5K, City Park, New Orleans Info: www.KomenNewOrleans.org or call 504-455-7310 October 31: Jazz Half & 5K New Orleans 7:00 am, Half-Marathon & 5K, New Orleans Info: www.JazzHalf.com or call 504-896-9375 or 504-4681488 November 14: Middendorf's Manchac Run/Walk 8:00 am 10 Mile, 10K, 5K Historic Middendorf's Seafood Restaurant, Manchac Info: www.NOLArunning.com or call 504-468-1488
by lizMADDOX
Every kid knows how to run, but not many of them know how to race. Meet one who does. While most people dream of earning a state title, at age 16, Gabrielle Jennings already has 37, yes 37 state titles including indoor and outdoor track and field, and cross-country. She is already a legend in her hometown of Slidell, and her career has only just begun. At 5’6”, Gabrielle looks like she belongs on the cover of Seventeen Magazine. Her eyes twinkle with laughter and her smile lights up the track field. But make no mistake, this girl is a fierce competitor.
The latest honor coming to this upcoming senior at First Baptist Christian School is being named to USA Today’s “60 for 16” which identifies 60 of the top athletes to watch in the nation from the class of 2016. These are the prep athletes, male and female, from any sport chosen by the USA TODAY HSS staff. Her most recent state titles were won at the LHSAA Class C state championship meet where she dominated the distance events in the 800, 1,600 and 3,200 meter events. Gabrielle actually broke her own state records! It wasn’t a surprise to anyone that she was named the Louisiana High School Athletic Association’s Outstanding Performer. Gabrielle’s time for the mile run was 4:52.50 at the Music City Distance Carnival Mile in Nashville, TN; the 4:50.80 conversion to 1,600 meters is the all-time best for high school girls in Louisiana. Her goal by the end of the next track season is 4:45. Is there any doubt she can achieve her goal? Absolutely not says her father and coach Todd Jennings. He could see it in Gabrielle when she was only two years old. She had the form of a runner. The father side of Todd knew that he had to be patient with the raw talent in his daughter. He didn’t want her to burn out on the sport or peak too soon. Long distance running is a tough sport, and he wanted Gabrielle to love it, to crave it, and she does. For Gabrielle, it’s simple, “This is a sport that you need to love in order to succeed; you need to want it, and I do.” As Gabrielle enters her last year of high school, she’s excited to be able to look back at a stellar career. She’s been competing at the varsity level since she was in fifth grade. She’s worked with health professionals like Mackie Shilstone. She trains about 30-32 miles a week. But Gabrielle and her parents want to remember that she is still just a regular teenager who likes to spend time with her friends and go to high
school dances. She enjoys school and maintains her 3.93 GPA. She has dreams of attending college on a track scholarship. Her priorities are a school with a good coach and a strong program (and maybe a mountain or two) and while she may have a few favorites, she’s waiting to see what develops this senior year. Her long-term goals would definitely include the Olympics. At this point, she’s going
Summer AAU track 2008 - First Season of Running
to train hard, stay focused, and be ready for the opportunities that God presents. Gabrielle gets her motivation from many sources. While she says her entire family, her parents and her two younger siblings, are extremely supportive, she emphatically states though that her father is her hero. He supports her and motivates her, but he’s also there to comfort her when she’s feeling down. He always offers her encouragement and guidance, guidance she has learned to trust whole-heartedly. That’s one of the benefits of having your father as your coach; you can be sure the foundation of everything he tells you is love. But she gives God all the credit for her talent. She says she’s determined not to
Top Row: Jasmine White, Hannah Robert, Calah Lentz, Cheyanne Lentz, Bottom Row: Gabrielle Jennings, Madelyn Jennings, Melody Roberts
waste one bit of this talent that God has blessed her with. Gabrielle just beams when she tells me, “Running has given me purpose.” Does this girl have any flaws? Yes, her mother laughs…shoes! Gabrielle has been running since she was nine, and she’s never gotten rid of a single pair of shoes. Each one represents an achievement or a memory of her running career, and this girl wants to save them all! Gabrielle Jennings: remember that name because you will hear it again. This young woman has beauty, brains, talent, and a maturity that makes her seem years wiser than 16. Core strength usually refers to a physical stability, but in Gabrielle’s case, core strength is the spirit that is going to propel her into the next level of competition and the next level of life. Make no mistake, 37 state titles don’t begin to describe the kind of championship spirit Gabrielle Jennings possesses.
Winning regionals: Gabrielle Jennings, Todd Jennings, Madelyn Jennings
OUTOF THE LAB, INTO THE GYM Dissatisfied with ineffective, profit-driven product formulations and the consumerunfriendly terms dictated by massive national retail chains, two highly-experienced and fitness driven entrepreneurs from Chicago, IL set out to build a better supplement brand.
BUILD MUSCLE + BURN FAT WITH THERMOSTERONE™ TELL US A LITTLE BIT ABOUT OUT OF THE LAB™ Out of the Lab™, or O2TL, a novel physiqueenhancing supplement brand created specifically for exceptionally dedicated exercise enthusiasts who train hard to look good. We’re small by design, but ruthlessly focused on helping our customers get big, lean, and powerful. O2TL aims to bring exciting ingredient combinations from test tubes and beakers to triceps and biceps where their effectiveness can be evaluated in the real world (the only laboratory that really matters). Unlike larger brands, O2TL is not beholden to shareholders or gargantuan retailers and distributors. As a result, we aren’t forced to make watereddown formulas designed to hit certain retail price points/profit margins, or limited to developing products solely for large established categories. O2TL focuses on product efficacy, produces in small batches to maintain the highest quality, and keeps ingredient potencies transparent so that everyone knows what they’re paying for. In short, our formulas are designed for serious fitness fanatics by people who share a common passion and mindset.
WHAT IS THERMOSTERONE™ ? Thermosterone™ is our lead product and provides dual action fat-burning and muscle-building benefits. Each serving contains a comprehensive blend of legal hormone optimizers to help maximize natural testosterone, while keeping estrogen levels in check. Thermosterone™ also provides powerful metabolic igniters to boost calorie burning, enhance fatty acid liberation from adipose stores, and keep energy levels high during periods of restrictive dieting.
WHY COMBINE A T-BOOSTER WITH A FAT BURNER? It’s a vicious cycle. Lower levels of testosterone and elevated levels of estrogen are scientifically linked to increased body fat, BMI, and waist to hip ratios. If
18 www.metrofitnessmag.com July 2015
you fail to address excess body fat, you are wasting you money on hormone optimizing supplements. Thermosterone™ delivers a powerful 1-2 punch to help burn more calories and support elevated testosterone levels – all in one to help build a ripped, muscular physique.
WHAT ELSE SHOULD PEOPLE KNOW ABOUT THERMOSTERONE™? • Intelligent Bodyweight Dosing - People come in all different shapes and sizes, yet most supplements include one-size-fits-all directions. Thermosterone’s™ daily use chart better approximates ingredient doses based upon personal bodyweight. • Transparent Labeling – No proprietary blends. No guessing how much of a particular compound is actually present. The potency of every active ingredient is fully disclosed in the Supplement Facts panel. • Fast Acting, Long-Lasting Effects – Thermosterone™ incorporates pharmaceuticaltype disintegration technology and has a strong “feel-it-working” effect that people notice almost immediately. Within 30-60 minutes of the very first use, users report increased energy, heat production (in the form of sweating), heightened alertness/focus, greater training strength/power, mood improvement, and/or blunted appetite. Even better, the effects last for hours and decline very gradually over time.
WHERE CAN PEOPLE FIND MORE INFORMATION OR BUY THERMOSTERONE™? Thermosterone™ is available a variety of gyms, health food stores, smoothie bars, personal training studios, and other progressive retailers in Louisiana and surrounding region. Retailers interested in carrying Out of the Lab™ Thermosterone™ in their shops, should contact Power Shack® at (800) 359-4792.
For more information visit www.outofthelab.net
24 www.metrofitnessmag.com May 2015
by travisMANNY
Believe it or not, a weight-loss program that overly restricts calories will set you up for failure, as will a skipped meal. There is a point at which cutting calories will work against weight loss because consuming too few calories (or too few meals) leads to increased appetite and low satiety as your body prevents starvation. You will find it hard to implement your healthy eating goals when you’re feeling hungry and dissatisfied. And you will suffer from cravings, ultimately causing you to fall into undereating and over-eating cycles. Your body will make a choice: lose body fat or lose muscle. An inadequately fueled body will choose to drop calorieburning muscle rather than fat. Excessive loss of lean muscle mass leads to weight loss without improvement of body composition or health. This leaves you frustrated and everbattling your weight. Ever think there could be a more pleasurable and successful way to manage your weight? There is... and it’s simple: eat high volume foods more often. Create an eating plan to control your calories and make sure you’re eating balanced meals and snacks. A consistent eating pattern will control your energy level, appetite, cravings, blood glucose and insulin levels. Eating regular meals and snacks also help you to practice portion control and fuel your resting metabolism.
Be Aware of Your Personal Needs Be aware of your personal needs. Your resting metabolic rate can be roughly estimated by multiplying your body weight (in pounds) by 10. This is the minimum number of calories that your body needs to lose weight. Consuming fewer calories than your resting metabolism is counteractive. Your total daily needs are your resting metabolic rate plus the calories burned in everyday living and in exercise. Divide your calories evenly throughout the day so that you fuel your body every three to five hours. • For example, a 145-pound woman’s resting metabolic rate is roughly 1,450 calories. Factor in calories of everyday living and exercise, and she needs about 2,000 calories to maintain her weight. 1,450 calories is her minimum and 2,000 calories is her maximum.
Breakfast is KEY Start the day with a well-balanced breakfast that includes a lean protein-rich food along with whole grains and veggies or fruit. High-quality protein at breakfast will help control
20 www.metrofitnessmag.com July 2015
Complex
Carbohydrates What Kind and How Many? the candy dish. Healthy but high-calorie snacks, such as nuts and dried fruit should be consumed in small amounts. Prepare these snacks ahead of time so they are ready when you need them. • Jicama and low-fat ricotta cheese mixed with basil and oregano • A small apple with almond butter • Low-fat plain yogurt with granola and berries, drizzled with honey and sprinkled with cinnamon • Snack baggie of dried blueberries, walnuts and bran flakes • Cherry tomatoes and red bell pepper hummus
Eat More to Consume Less your appetite all day. Breakfast starts your metabolic engine and is associated with successful maintenance of weight loss. Without it, you are prone to overeating later in the day. Even when mornings are rushed, choose one of these tasty, quick breakfast ideas. • Poached omega-3 enriched egg, on sprouted grain toast with tomato slices drizzled with a tiny bit of olive oil (to save time, use a pre-cooked hardboiled egg) • Low-fat cottage cheese with berries, sprinkled with ground flaxseed on 100 percent whole grain crackers • Smoothie made with frozen berries, frozen mangos, silken organic tofu, low fat plain yogurt and cinnamon (place in the fridge the night before) • Egg whites scrambled with broccoli, nitrate-free chicken sausage and feta, stuffed into a whole grain pita • Hot oatmeal or quinoa with apples, cinnamon and pecans (make a large batch to reheat throughout the week)
Snacking A well-timed snack will prevent that late afternoon crash and overeating at meal time. Plan to snack. Keep healthy options accessible to avoid
Nourish your body with quality foods that you can eat more of, such as foods that are high in volume, but low in calories. This will help to fill your plate and your stomach without overdoing the calories. Load half of your plate with colorful vegetables and fruits and one-quarter of your plate with whole grains, starchy veggies or legumes. The other quarter is for a moderate portion of a higher calorie protein rich food. Use this concept to cut calories and create balanced meals. For example: • Add minestrone soup to a half turkey sandwich at lunch. • Add a sliced apple to your afternoon snack to eat fewer crackers and cheese. • Add a colorful salad to dinner and eat half your entrée Calorie restriction and skipping meals may seem like the clear path to weight loss, and you may lose weight using these strategies, but your weight loss will be slow and frustrating. More importantly, you will lose valuable muscle mass and ultimately you are sure to regain the weight you have lost. Fuel your metabolism and nourish your body with high-quality, nutrient-dense foods to stop battling your weight and lose fat forever.
by marisLEE
Wow, That opens up a can of worms. There are numerous applications to consider when designing a complex carbohydrate titration schedule:
A. Weight Loss B. Cosmetic Nutrition C. Optimum Maintenance D. Peak Performance I like Peak Performance Athletes i.e., CrossFit, marathon runners, tri-athletes, weekend warriors, baseball and basketball, football. You name it. Complex carbs are these folks best friends. Eat a bunch, have a lot of energy, and play all day!! However, we can never really throw nutrition to the wind so to speak and eat all of the time! One needs to set parameters starting with 4-6 intakes per day of 40-100 grams per intake depending on your training needs and energy goals and requirements. In my last article, complex carbs were mentioned: rice, grits, potatoes, oats, grains, pasta, and bread.They have been listed in this order for a reason. Rice and rice based products offer the least fluid retention potential and in ascending order of the foods which potentiate fluid retention with bread being the most. If your body is feeling more on the bloated side I would recommend rice, rice cakes, rice noodles, grits, and potatoes. On the other hand, if you're low on energy and your weight is down, then oats, grains, pasta, and bread are the ticket. Lets refer to rice, grits, and potatoes as low density carbs offering less fluid retention potential. Less water on the body is less weight on the scale.Oats, grains, pasta, and bread are referred to as as high density carbs. They tend to keep us feeling fuller for longer and have a higher potential for fluid retention. Water on the body is weight on the scale.As I stated earlier, there are a number of metabolic environments to consider when designing a carbohydrate schedule. Today I touched only on the peak performance. Next time we’ll see where the pen leads.
Maris Lee owner of the Diet Difference, personal trainer at Anytime Fitness on Veterans, Metairie, LA. (504) 402-1917 www.dietdifference.com
Massages Y
Massage can also help you to keep the intensity of your ou are hitting the gym workout high without risking on a regular basis. You are eatharm. When a muscle is in its ing right and buying the right building phase, there are microsupplements. You’ve got all the tears in the belly of the muscle gear to make your workouts a which cause that tender, sore success: gloves, straps, shoes, feeling. Proper massage helps apparel. Your iPod is loaded the muscle to repair and regenwith all the music that motivates erate at an elevated rate, so that you, and you may even have a recovery time is shortened. personal trainer. You are doing Quicker turnaround means biggreat until...injury! What do you ger muscles or better weight do now? Do you nurse it, work loss in a shorter period of time. through it, ice it, heat it, elevate Massage is an investment it? How about massage therafor the healthy person looking py? to increase their physical and Massage has always been mental longevity. As well as viewed as an indulgence, and in helping to keep the muscles some respect, it is (a very healthy, massage has been dishealthy indulgence). But mascovered to help boost the sage can also be a very necesimmune system (keeping you sary element in any workout healthy and in the gym); routine. Regular massage can increase lymph and blood flow; help prevent injury by restoring decrease toxins (which is a the muscle to its proper length, major factor for how all of us flexibility and range of motion by: lisaBOLOGNA feel); improve skin tone, and reduce stress levels. Toxin (ROM) in ways that individual stretching can’t target. If buildup is a major concern for the healthy person workyour muscle is shortened (which happens anytime you lift weights), the ROM is lessened. Many injuries start here: because the ROM ing out on a regular basis. Acid buildup is common, almost obligatory, is compromised, the body is forced to borrow from other areas to com- when weights are incorporated. If unaddressed, the acid will build up and pensate for the weakened area. When form is compromised during cause knots in the muscle. The only way to get rid of knots is to massage the muscle. Symptoms from knots (tightness, no ROM, locking up) may weight training, injury is almost certain to follow. subside with rest, but the knot will remain and the next stressful situation your body perceives will reintroduce the symptoms. You are now locked in “Massage has always been viewed as an indula vicious cycle: fighting off the knots, reducing your workout load, and probably developing an irritable disposition because of the pain and frusgence, and in some respect, it is (a very healthy tration. Addressing knots at the onset is essential in helping to keep the indulgence). But massage can also be a very necmuscles in a healthy state. Manual manipulation (massage) is the best bet essary element in any workout routine. Regular since it will yield the quickest results. Massage CAN feel like an indulgence. Look at it as a healthy treat for massage can help prevent injury by restoring the maintaining your body with proper exercise and nutrition. Massage should muscle to its proper length, flexibility and range be incorporated into your life to increase your longevity and quality of life, and to decrease your stress and toxin levels. It is the less than the price of of motion (ROM) in ways that individual stretcha daily Starbucks.
for
Healthy Maintenance
ing can’t target.”
22 www.metrofitnessmag.com July 2015
How to do them Stand with your feet slightly wider than shoulder-width apart. Bending at your hips and knees, squat down and lower your body until you can place your hands on the floor. Kick your legs backward—into a pushup position—and then immediately reverse the move and quickly stand up from the squat.
HELPFUL TIPS
That's one rep. To make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly. Also you can incorporate a push up after you kick your legs backwards.
• Do as many reps as you can • Take a one min brake • Complete three rounds • Keep adding rounds as you progress. • Do this in the Gym or at Home.
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A phenomenon called intermittent fasting is currently one of the world’s most popular health and fitness trends. It involves alternating cycles of fasting and eating. Many studies show that this can cause weight loss, improve metabolic health, protect against disease and perhaps help you live longer. This article explains what intermittent fasting is, and why you should care.
by krisGUNNARS Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather when you should eat them. There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods. Most people already “fast” every day, while they sleep. Intermittent fasting can be as simple as extending that fast a little longer. You can do this by skipping breakfast, eating your first meal at noon and your last meal at 8 pm. Then you’re technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. This is the most popular form of intermittent fasting, known as the 16/8 method. Despite what you may think, intermittent fasting is actually fairly easy to do. Many people report feeling better and having more energy during a fast. Hunger is usually not that big of an issue, although it can be a problem in the beginning,
“ Despite
while your body is getting used to not eating for extended periods of time. No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them.
what you may think, intermittent fasting is actually fairly easy to do. Many people report feeling better and having more energy during a fast. ”
26 www.metrofitnessmag.com July 2015
Bottom Line: Intermittent fasting (or “IF”) is an eating pattern where you cycle between periods of eating and fasting. It is a very popular health and fitness trend, with research to back it up.
Why Fast? Humans have actually been fasting or thousands of years. Sometimes it was done out of
necessity, when there simply wasn’t any food available. In other instances, it was done for religious reasons. Various religions, including Islam, Christianity and Buddhism, mandate some form of fasting. Humans and other animals also often instinctively fast when sick. Clearly, there is nothing “unnatural” about fasting, and our bodies are very well equipped to handle extended periods of not eating. All sorts of processes in the body change when we don’t eat for a while, in order to allow our bodies to thrive during a period of famine. It has to do with hormones, genes and important cellular repair processes. When fasted, we get significant reductions in blood sugar and insulin levels, as well as a drastic increase in human growth hormone. Many people do intermittent fasting in order to lose weight, as it is a very simple and effective way to restrict calories and burn fat. Others do it for the metabolic health benefits, as it can improve various different risk factors and health markers. There is also some evidence that intermittent fasting can help you live longer. Studies in rodents show that it can extend lifespan as effectively as calorie restriction. Some research also suggests that it can help protect against diseases, including
Types of Intermittent Fasting Here are 3 of the most popular types: • The 16/8 Method: Fast for 16 hours each day, for example by only eating between noon and 8pm. • Eat-Stop-Eat: Once or twice a week, don’t eat anything from dinner one day, until dinner the next day (a 24 hour fast). heart disease, type 2 diabetes, cancer, Alzheimer’s disease and others. Other people simply like the convenience of intermittent fasting. It is an effective “life hack” that makes your life simpler, while improving your health at the same time. The fewer meals you need to plan for, the simpler your life will be. Not having to eat 34+ times per day (with the preparation and cleaning involved) also saves time.
A lot of it. Bottom Line: Humans are well adapted to fasting from time to time. Modern research shows that it has benefits for weight loss, metabolic health, disease prevention and may even help you live longer.
• The 5:2 Diet: During 2 days of the week, eat only about 500-600 calories.
I am personally a fan of the 16/8 method (popularized by Martin Berkhan of LeanGains), as I find it to be the simplest and the easiest to stick to. In fact, I pretty much naturally eat this way. I am usually not very hungry in the morning, and don’t feel compelled to eat until about 1 pm. Then I eat my last meal somewhere between
6-9pm, so I end up instinctively fasting for 16-19 hours every day.
Bottom Line: There are many different intermittent fasting methods. The most popular ones are the 16/8 method, Eat-StopEat and the 5:2 diet.
At 36 years old I begin having stomach issues, joints hurt all the time not to mention a knee injury. I gave up all hope and begin putting the pounds on fast. My thoughts were I guess I'll be forty and fat. December of 2014 I realized I had to do something or I wouldn't make it to 50! I joined cross fit with my husband and with tons of fear in me I went. Scared to death of passing out and extremely intimidated I got through it. It was that night I realized, the coach cared and wanted to help me not harm me. I also realized that the people in there care as well as they would cheer me on to finish. I have lost a total of 81 since Christmas and there's no doubt I wouldn't be halfway there without the help of Finish Strong CrossFit! Don't think you can't do it, it's mind over matter. People say well it's more cheaper to go to a gym, all I can say to those folks is good luck I tried that for two years got me nowhere but roller coasting and adding on more weight.
-Amy Deal
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Symptoms include one or a combination of the following: Coughing, Wheezing, Chest tightness, Chest pain Prolonged shortness of breath Extreme fatigue.
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