mastHEAD cover
publisher
kellyWALGAMOTTE
editor
lanaWALGAMOTTE
marketing
January
scotANTHONY
2014
volume5 NUMBER 01
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers
lindaCUCCIA mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON lyndsiLEWIS travisMANNY kristenSMITH
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
page 13
page 8
Tid BITS
dragon’sCORNER
page 10
page 14
supplementREVIEW
page 22 Mental Challenge of Weight Loss by aaronPOTTS
chiroTALK
page 24 Set Yourself up for Success
page 16 It’s Time to Hire a Personal Trainer
by kellyWALGAMOTTE
by TravisMANNY
page 26 2014 Personal Trainer’s Directory
page 18 Trainer’s Choice Top Supplement Pick by lindaCUCCIA
page 20 Rich Clementi’s • Pain Corner
page 13
healthyEATS
by melissaBRELAND Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171. Copyright 2012 by Metro Fitness. No part of this publication can be reproduced without the written, expressed consent of the publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher. For advertising information, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 or e-mail at metrofitness@live.com. Letters to the Editor are Welcome – send signed letters to P.O. Box 752, Slidell, LA 70459. Please include a phone number for verification (it will not be published). E-mail letters to metrofitness@live.com. The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, Slidell, LA 70459
Cover: Trainer’s Choice Top Supplement Picks By: lindaCUCCIA Page: 18
INSPIRATIONALNOTES
page 14
spiritualFITNESS
kellyWALGAMOTTE publisher Like Metro Fitness
Magazine on: A professor stood before his class of 20 senior organic biology students, about to hand out the final exam. "I want to say that it's been a pleasure teaching you this semester. I know you've all worked extremely hard and many of you are off to medical school after summer. So that no one gets their GP messed up because they might have been celebrating a bit too much this week, anyone who would like to opt out of the final exam today will receive a "B" for the course." There was much rejoicing amongst the class as students got up, passed by the professor to thank him and sign out on his offer. As the last taker left the room, the professor looked out over the handful of remaining students and asked, "Anyone else? This is your last chance." One final student rose up and took the offer. The professor closed the door and took attendance of those students remaining. "I'm glad to see you believe in yourself," he said. "You all have A's."
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com Jan 2014
Read us online at: www.metrofitnessmag.com
Boost HGH
Eat Your Yolks Studies show that 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.
Green Coffee Extract Green coffee is simply unroasted coffee beans from the plant that gives us so many of our morning brews. Coffee contains hundreds of compounds, many of which may have healthful benefits. “There’s some data in green coffee research to support the idea that chlorogenic acid in the green coffee bean can have an effect on weight and fat loss,” said Lona Sandon, R.D., assistant professor of clinical nutrition at the University of Texas Southwestern in Dallas. A study in India found that people taking pills with green coffee bean extract lost an average of 18 pounds—10 percent of their body weight— over 22 weeks. The study was published in Diabetes, Metabolic Syndrome and Obesity.
Kale SUPERFOOD Kale is very high in beta-carotene, vitamin K, vitamin C, and is rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stirfrying does not result in significanloss. 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 properties.
8 www.metrofitnessmag.com Jan 2014
(Human Growth Hormone) Intermittent fasting for periods ranging from 12-24 hours along with high intensity exercise has a positive effect on boosting human growth hormone (HGH). HGH is a very important protein-based hormone that is produced by the pituitary gland. HGH enhances the cellular repair processes that allow us to age with grace. HGH regulates metabolism to burn fat, build muscle, and slow down the negative effects of stress. Researchers at the Intermountain Medical Center Heart Institute found that men who had fasted for 24 hours had a 2000% increase in circulating HGH. Women who were tested had a 1300% increase in HGH. A 2009 study in the British Journal of Sports Medicine showed that lactic acid accumulation helps to trigger HGH. Lactic acid is only produced in response to intense anaerobic training (resistance training). Aerobic training (walking/running) is not intense enough to produce the kind of lactate triggering of HGH.
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 heart disease, diabetes, and overall lower death rates than those who stay up late and get up late. Our bodies are designed to work best when we go to sleep early in the evening and get up early in the morning. Dr. Timothy H. Monk, one of the foremost authorities on sleep, said, “Human beings are built to be daytime creatures. It’s hardwired into our circuitr 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.”
Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
Courtney Reed One of the best aspects of Revolution Fitness is that you have a kind of community, a group of team-mates that help inspire you as well as the trainers who are really encouraging and enthusiastic.
Dr. Johnson What I find different about Revolution Fitness is the professionalism. They are really invested in the individual and helping you reach your goals. They have high quality trainers, equipment, programs and small groups. I'm getting motivated by other people and still getting the personal attention of the coaches. I don't get bored, It's always something new, something fresh.
Revolution Fitness NOLA has taken the leading training methods from around the country and put them all under one roof. No matter what your fitness level is, we have something for you.
When it comes to fitness, we know you want quick, long-lasting results. It won't take long before you start noticing and seeing those results you crave.
supplementREVIEW by: mikeMILLS Weight Management 101: Balance and Control Thyroid and Sugar Levels It is that time of year again, January, and with it comes what we in the Health and Fitness Industry like to call the “New Year Resolution” crowd. Health clubs, vitamin and supplement stores, and weight loss clinics will be flooded with individuals looking for a way to lose weight and become healthy. Statistics indicate that 80% will fail due to lack of preparation and proper guidance. Being educated on why one’s body is not burning calories at the rate it once was, and the reason it is now storing calories at a more alarming rate, can make the difference between being one of the 80% who fail or one of the 20% who will succeed. The thyroid gland is a vitally important hormonal gland that plays an essential role in metabolism. Hypothyroidism, also called underactive thy-
With this Coupon:
Any 1 bottle for: $20! Any 2 bottles for: $30! Any 3 bottles for: $40! You can Mix and Match Items! This offer can not be combined with any other offer or promotion.
roid disease, is a common disorder. With hypothyroidism, your thyroid gland does not make enough thyroid hormone. This can lead to an underactive metabolism and make managing weight difficult. Ltyrosine is an amino acid necessary for the manufacture of thyroid hormones and can be taken alone or as a component of a nutritional supplement at a dosage of 300 mg per day to enhance thyroid function. Kelp is a natural source of iodine. Iodine is an important substance for thyroid metabolism. In the intestine, iodine is taken from the kelp and enters the blood stream. After a few intermediary steps, it is built into thyroid hormones in the thyroid gland. Ashwagandha can also provide direct benefits to the thyroid gland. When ashwagandha is combined with the herb bladderwrack, it can help to stimu-
late the production of thyroid hormone. One of the best ways to determine if it is working for you, an approach that I’m in favor of, is to test your thyroid hormones before you start taking it, then test 3-4 months later to see if there is a positive change. Your blood sugar level is the amount of glucose from what you eat that’s circulating in your bloodstream to provide energy to cells immediately or be stored for future use. A well-balanced blood sugar level is crucial to your overall fitness and well-being, regulating your hormones, triggering your body to burn stored fat, and increasing your metabolism to help you lose weight. Banaba Leaf Extract has long been used in Philippine natural medicine for blood sugar control. The active compound in Banaba Leaf Extract is a triterpenoid called corosolic acid, which stimulates glucose transport in cells, and this regulates blood sugar levels and insulin in the blood. Bitter
Melon Extract is the unripe fruit of a plant found in tropical locations such as East Africa, Asia, The Caribbean, and South America. Bitter melon has been shown to improve glucose tolerance and reduce fasting blood glucose levels without increasing blood insulin levels. Researchers in India found that patients with Type 2 diabetes who were supplemented with bitter melon had significant reduction in both fasting and after-meal serum glucose levels. Studies have shown that cinnamon, the common kitchen spice frequently sprinkled on breakfast oatmeal and included in sweet potato pie, lowers blood glucose levels. Additional testing showed that cinnamon also has fatburning properties that will aid in weight loss. A popular herb called Gymnema sylvestre extract has also been shown to be effective for weight loss when used in combination with other blood sugar control products. Providing your body with these key nutrients that
it may be lacking could prove vital to your success this year in regards to losing weight and living a healthier lifestyle. Commit to trying them for at least 90 days to assess maximum effectiveness. When taken in conjunction with smaller, well-balanced, frequent meals spread throughout the day and at least 30-60 minutes of daily exercise, these all natural supplements can help you lose weight and feel great!
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.
cuccia’sCORNER by: lindaCUCCIA Resolutions Every year in January, we begin thinking of new do something, find and state the opposite. For exam“resolutions” and goals. With high hopes and renewed ple, instead of saying, “I’m not going to eat donuts,” determination, we begin working on these commit- we can say, “I will prepare whole, healthy foods for ments, usually until about the middle of February, if breakfast.” We are more likely to keep promises we have made when they are we are lucky. The truth is, most New Year’s In the words of Abraham stated in the affirmative. This keeps the focus off of Resolutions do not last for Lincoln, “Always bear in mind that the donuts, which are easier a full week. Promises to “lose weight” and “eat your own resolution to succeeed is to resist on a full stomach anyway. healthier” are often among more improtant than any other.” Second, resolution the first to be forgotten. In statements have to be measorder to see lifestyle changes that last, it is important that we create reso- urable. Rather than simply trying to be “more active” lution statements that are clear, positive, measurable, or go to the gym “more often,” it is best to be specific about your goals, so you can easily measure when and have a purpose. First, resolution statements are more effective you have attained them. With this in mind, we can when they are positive. Rather than resolving “not” to expand the earlier goal to include how often we
dragon’sCORNER resolve to keep this commitment by saying, “I will prepare whole, healthy foods for breakfast every day before leaving for work.” This allows for some flexibility on weekends while holding us accountable on weekdays. Lastly, resolution statements are most successful when they are tied to a purpose. To conclude the statement, we have to decide why we want this goal and why it is important in our lives. One Sunday, just as I finished teaching my fitness class, a participant approached me and explained why she appreciated my class. She said, “All of your younger women in here may be taking this class to get in shape and wear a bikini. I am here to get stronger so I can hold my grandbabies.” What a perfect statement of purpose! For the finishing touch on our resolutions, it is wonderfully effective to begin each one with the phrase, “I promise myself.” So, the person who wants to stop eating the free donuts at work might say, “I promise myself to prepare whole, healthy foods for breakfast each day before leaving home so I can have more focus and energy to contribute to my work.” The combinations and possibilities for resolution statements are endless! This year, instead of making careless wishes that fall to the wayside in the bustle of life, we can create lasting changes in our lives by writing affirmative statements that are tied to the things that are most important to us. Once we have created these statements, we can put them in places where we can see them as reminders throughout the day. In the words of Abraham Lincoln, “Always bear in mind that your own resolution to succeed is more important than any other.” Every decision counts.
PT’s Working Together: Physical Therapists and Personal Trainers garyDRAGON Many people think that physical therapists and personal trainers are very similar. We both work in a gym setting and put our patients/clients through exercise programs. However, there are many differences between physical therapy and personal training. People who attend physical therapy are usually in pain and have a muscle or joint limitation. A physical therapist addresses these limitations through joint and soft tissue mobilizations and exercises to correct movement patterns. For example, a person may use poor body mechanics while squatting. This may be due to muscle weakness in the lower extremities, but can also be due to a restricted joint in the hips, pelvis, or ankles. An unstable lumbar spine can also cause improper body mechanics. If restrictions and instabilities are not resolved, performing squats will continue to increase strength to the compensating muscle groups rather than the target muscle groups. After establishing normal mechanical movement patterns, they can be referred to a personal trainer. Personal trainers are very knowledgeable and successful with achieving significant results with their clients. They create a specific exercise program for them to reach their fitness goals. They are very attentive in making sure exercises are performed safely and correctly to optimize results. Personal trainers also educate their clients on nutrition and devise a meal plan that suggests var-
“PT’s” can and should be working together. Physical therapists can refer to personal trainers when patients are ready to be discharged from therapy. Personal trainers can refer to a physical therapist if their client is experiencing pain with exercise. Patients/Clients can also attend both places simultaneously. For example: a personal trainer has a client who complains of right shoulder pain when performing an overhead press. This could be due to a mechanical restriction in the shoulder, ribs, spine, and/or shoulder blade. The personal trainer can keep working on the rest of the body, while the physical therapist works on the restrictions to the right shoulder. Physical therapists and personal trainers can work together to make sure you are reaching your fitness goals safely and effectively. If you are suffering from pain or discomfort with exercise, physical therapy is for YOU! Once pain and restrictions have been resolved, personal training is your next step to maximize your strength and endurance. Together, we can keep you off the sidelines and get 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 Paleo Shepherd’s Pie robHOWELL This is a very simple low-carb dish that can be made ahead of time and enjoyed all week long. This can also be very easily modified to fit your individual taste preferences. You can make this a little more flavorful by adding cheese, but then the dish is no longer Paleo friendly. I use “mock” mashed potatoes instead of real potatoes. Beef, turkey, or pork can be used as the meat in this dish. To Make: Turn on the oven to 350 degrees and then in a casserole dish place cooked meat first into the bottom of the pan evenly. Then place the green beans evenly on that. Next spread the mashed cauliflower on the top of that. If you add cheese now is the time for that. Bake for 20-30 minutes or until completely hot
Linda is a National Board Certified teacher, certified group fitness instructor and personal trainer, presenter, writer and life coach. She is most passionate about BodyPump and helping others achieve their fitness goals www.everydecisioncounts.org
ious foods and appropriate portions. A personal trainer motivates clients with a variety of progressive exercises to prevent burn out which occurs when performing the same exercise program repeatedly.
throughout and the cheese is melted if using. Enjoy!
Ingredients: • 1 lb seasoned ground meat (add low sodium Creole seasoning, ½ med. onion diced, ½ bell pepper diced, and 1 clove minced garlic to turkey and cook til veggies are tender and turkey is brown)
• 1 lb fresh baby green beans blanched in a little salt water and drained • 2 lbs cauliflower (boiled with water, salt, pepper, and 1 tsp chopped garlic) cooked until very tender; then mash and adjust seasonings • 6 oz low-fat cheese (optional)
Happy New Year by: dr kristinSMITH
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
Low Back Pain? Have You Thought About You Core? According to the ACA, 31 million Americans have suffered from back pain at any given time. In fact, it is considered the number one cause for disability throughout the world. Among the causes for lower back pain are arthritis, poor posture, obesity, disease of the internal organs (kidney stones/infections, blood clots, or bone loss), and acute injuries directly to the spine (sprain ligaments, strain muscles, rupture discs, etc). For those causes that are mechanical such as disc, arthritis, and poor posture, studies have shown that compared to general exercise, core stability exercise is more effective in decreasing pain and may improve physical function. Core muscles refers to pelvic floor, transversus abdominis, multifidus, obliques, rectus abdominis, erector spinae muscles, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius muscles. Working together as a unit, these muscles help to stabilize the spine during purposeful movements such as athletic activities as well as during events like preventing injury during a slip or near fall. In this way, having a strong set of core muscles can prevent injury as well as prevent the spine from having to do all the work during movement and activities. There are several well-known exercises designed to strengthen the muscles of the core, but the real trick is doing them properly and in the most appropriate sense to gain the most benefit and prevent further problems. Whether you're looking to prevent back pain or alleviate issues you may be having, my best advice would be to consult a qualified personal trainer. A trainer will be able to pin-point the muscles that are in most need of attention. They will also be able to identify any postural adjustments you may need to make in your form so that you can prevent unnecessary wear and tear or injury while doing the exercises. Not all exercises are appropriate for all people. A personal trainer can help guide you in the right direction and provide you with the invaluable resources to keep you moving and feeling great. Call one and get your core muscles on the right track!!
Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303
Okay, so it’s time for those pesky New Year’s resolutions
to be our personal trainer in life every day, and this gives
again! Maybe you’ve actually kept some of your resolutions
the confidence to achieve our goals. So resolve in your
or maybe you gave up shortly into the New Year. But here’s
heart this New Year to talk to God at least once a day
the great thing about the phrase New Year, it’s a new
(prayer), to let God talk to you at least once a day (Bible
year!!!
study), and to do something nice for another person at least
There’s something about a fresh start that just makes
once a day (loving others). You’ll be amazed at the differ-
you feel good. There’s a chance to do better this time, to
ence this will make both spiritually and physically! Paul the
avoid some of the old mistakes, and hopefully achieve some
apostle put it this way in his letter to the Philippian Church:
exciting success in reaching your goals. Here’s the deal, be realistic in setting your goals, but set some goals. One thing’s for sure: those who set no goals achieve no goals. I would venture to say a majority of New Year’s resolu-
Phil 3:12 Not that I have already obtained all this, or have already been made perfect, but I press on to take hold of that for which Christ Jesus took hold of me.
tions have something to do with physical fitness and that’s
Phil 3:13 Brothers, I do not consider myself yet to have
not a bad thing. However, let’s not leave spiritual fitness
taken hold of it. But one thing I do: Forgetting what is
out of our goal setting this year. A person who is spiritually
behind and straining toward what is ahead,
fit will find it compliments physical fitness in a powerful way. God offers us a fresh start every day and this has a tremendous impact on our overall attitude! God also offers
Phil 3:14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus. Happy New Year!!
Disc Herniation? Cleared By FDA Metairie- A new free report has been released that reveals how breakthrough medical technology is offering new hope to disc and sciatica sufferers. Discover how a clinical study has revealed that non-surgical spinal decompression is 86% successful in treating debilitation back pain. Find out how this FDA cleared technology is helping bulging & herniated disc pain patients. For your free report entitled, "The Sever Back Pain, Sciatica and Disc Pain Guide,"
Call 1-800-293-2658 and listen to the toll-free 24 hr. recorded message for all the details or go to www.theguidetonopain.com. These free reports are available for a limited time.
by: travisMANNY If you are reading this, you already realize that fitness is an integral part of health and happiness. However, a personal trainer can help you attain the results you want in a minimal amount of time. Think about how scattered you would feel if you left on a vacation, but hadn’t prepared anything ahead of time. No room reservations, no rental car, nothing packed, no knowledge of where to go or what to do. You might feel like turning around and going back home! When you prepare yourself for a vacation ahead of time, it is then that you are able to go, relax and enjoy the whole experience without panicking. It’s similar with our experience in a fitness facility. Many people will not try equipment because they simply don’t know how to use it or how to do the exercises properly. A personal trainer can assist you in learning proper technique, new and exciting exercises, and education about nutrition. Then, you can feel far more prepared to not only enjoy but to excel at your fitness experience! Plus, they know what they’re doing, so it’ll curb your risk of injury. Sometimes you can’t do it all on your own. Keep reading to learn the most important reasons why you should hire a personal trainer this year.
16 www.metrofitnessmag.com Jan 2014
Accurate evaluation: Personal trainers evaluate your fitness goals to design a progressive program that will get you where you want to go. This starts with a thorough evaluation of your current fitness level that can be duplicated in the months that follow. Your trainer will make sure you know just how much you’ve improved.
take them lightly. Better body positioning on cardio and strength-training equipment will help you maximize each movement and avoid injury.
Education: A personal trainer knows the why behind every squat, curl and crunch you make and how it will get you one step closer to reaching your fitness goals.
Motivation:
Follow through:
Not only do trainers make great exercise buddies, they offer a no-excuses attitude to motivate you to continue working toward your goals.
Your personal trainer is invested in your success, too. When confidence waivers, your trainer will be there to pick you up and keep you going.
Perfect positioning:
Self-motivation is the internal drive to achieve, produce, develop, and keep moving forward. Personal Trainers help teach self-motivation. That's why they are such a fundamental tool for reaching your goals, achieving your dreams, and succeeding, in this journey we call life.
Head neutral, back flat, core tight, shoulders retracted – these are some of the instructions your personal trainer is likely to command. Just don’t
by: lindaCUCCIA
Trainer’s Choice began when owners Mike Mills, ACSM certified personal trainer, and Greg Ducre, trainer, professional bodybuilder and former two-time Mr. Universe, Mr. America and Mr. World, met with Bob Thirstrup, owner of Slidell Athletic Club. The three fitness enthusiasts developed a unique business plan that would provide unparalleled customer service by certified personal trainers instead of sales clerks. As a result, customers of Trainer’s Choice Vitamins, Supplements, and Nutritional Products get more than a total at the cash register. They get advice, guidance, and instruction to help them make informed choices. According to Mills, "What sets Trainer's Choice Vitamins, Supplements, and Nutritional Products apart from other stores is the passion our staff has for nutrition and wellness, as well as the education to recommend the correct product to help someone reach their personal goals.” In addition to meeting the needs of individuals in the community, Trainer’s Choice offers a wide variety of discounts to gym members, clients of personal trainers, student athletes, senior citizens, and members of the Military, Police and Fire departments. Trainer's Choice has also sponsored many local athletes from various sports such as bodybuilders, Women's figure and bikini competitors, marathon runners, and MMA fighters.
Weight Loss: My favorite weight loss supplements are D4 and Super Weight Loss: My favorite weight loss supplement hands down is Trainers Choice Whey Protein. With only 1g of carbohydrates, 26grams of pure whey isolate, and sweetened with Stevia, this protein powder is a no brainer for me. Protein plays such an important role in weight loss and you need it in every meal. I don't have the time to cook and pack enough meals each day and this is where protein powder makes the weight loss journey that much easier.
Building Muscle: Building muscle is all about recovery. Cellucor BCAA’s is my go-to supplement to increase my endurance in and out of the gym. Loaded with over 5 grams of high quality BCAA’s and beta-alanine this product increases strength and drastically reduces soreness.
Over All Health: Weight loss or not, vitamins are vital for overall health. Trainer’s Choice Vitapak has everything you need to get your full daily dose of vitamins and minerals along with fish oils, super foods complex, and men’s/women’s support. Multivitamins are one of the best options to improve the overall performance of your body, especially for those with an active lifestyle or a job that causes you to miss meals, eat at irregular times, or a diet consisting of the same foods.
HD from Cellucor. D4 is awesome! It gives me TONS of energy and you only have to take 1 pill a day. Super HD enchances my mood and helps my metabolism burn more fat when I am dieting for a competition. I highly recommend trying them both.
Building Muscle: Complex Carbohydrates are very important when trying to build muscle. They help restore glycogen to the muscle cells which makes them grow larger. My favorite complex carbohydrate formula is Karbolyn from All American EFX. It contains zero stimulants and is safe for high school athletes. Not only does it give me MASSIVE pumps when I workout, it also tastes great! Over All Health: Blood Sugar Support is formulated to help the body maintain healthy blood sugar levels. I use Trainer's Choice Blood Sugar Support when dieting for a competition because it keeps my glycemic index in check, which helps lower body fat and stay lean. Blood Sugar Support contains all natural and safe ingredients such as Banana Leaf, Bitter Melon, Cinnamon, and Gymnema Sylvestre.
Weight Loss: My favorite weight loss supplement is CLA. I use it all year long with great results. Conjugated Linoleic Acid is an Omega-6 fatty acid that’s important for our health. It has many benefits such as increasing metabolic rate, increasing lean muscle mass, lowering cholesterol, and strengthening your immune system.
Building Muscle: I was really able to increase the intensity of my workouts once I started supplementing AfterGlow as my postworkout drink. It has EVERYTHING I need to recover, grow, and rehydrate from a hard workout. It’s packed with 20grams of whey protein isolate, over 10grams of BCAA’s and glutamine, and much more. The best part is the taste. It’s delicious and I can’t have a workout without it! Over All Health: Trainer's Choice Thyroid is one of my secrets when trying to boost my metabolism while dieting for bikini competitions. Having an under-active thyroid can slow your metabolism down and cause fatigue. The all-natural ingredients in Thyroid Support help give me the energy I need when on a calorie restricted diet and ensure that my metabolism is working properly.
Weight Loss: My favorite weight loss supplement is without a doubt the 30:90 Program. It contains everything you need to lose 30 pounds in 90 days! The kit includes a 7-Day Cleanse, Men's or Women's Vitapaks, Raspberry Ketone Complex, and Ultra Whey 26 Protein powder. If followed correctly, the 30:90 program puts your body in a 1,000 Calorie deficit each day. 3500 calories equals 1 pound, so if you can burn 1,000 more calories than you consume every day you'll lose a pound every three to four days.
Building Muscle: Protein is a VITAL nutrient when trying to build muscle. For this reason I recommend Pro Whey PW-30 Protein from SNI Global Nutrition. Pro Whey contains 30 grams of protein, over 8 grams of BCAA's (Branch Chain Amino Acids), CLA (Conjugated Linolec Acid), and 7 Grams of Glutamine per serving. These amazing nutrition facts make Pro Whey one of the very best options available for building muscle.
Over All Health: Trainer's Choice Choless Control contains Policosanol, Plant Sterols, Garlic, and other all-natural ingredients to help lower and control cholesterol levels. This safe and effective formula can be taken in conjunction with prescription medications and has ZERO side effects. I recommend trying the product for at least 90 days to determine how well it is working for you.
Weight Loss: My favorite weight loss supplement is Trainer's Choice Brazilian Burn. It has a blend of Green Tea, Garcinia Cambogia, Kelp, and other all-natural ingredients that will help you burn more calories throughout the day, as well as give you natural energy.
Building Muscle: At 50 years old my body does not produce the amount of testosterone it once did, so I supplement with Test Charge from All American EFX. Test Charge gives me energy and helps me feel like I am in my 20's again! I have increased strength, lean muscle mass, and libido, as well as reduced fatigue. It is all natural and safe and comes with an aroma blocker, which keeps you lean and reduces side effects of increased testosterone production like estrogen.
Over All Health: Trainer's Choice Blood Pressure Support helps keep my blood pressure in a safe and healthy range. It is all-natural and has no negative side effects. Blood Pressure support contains Olive Leaf and Hawthorn Berry Extracts, which have been proven to have antihypertensive effects.
Rehabilitation Counselor and Mental Health Professional, I know firsthand the startling relationship between these two emotional states. I also know too well the deep struggle individuals face when addressing both conditions simultaneosly. The task of treating both chronic pain and mental illness is diffult because scientists have not yet found a discernible link between the two experiences. However, what is known is that there are distinct correlations between chronic pain and conditions such as Major Depressive Disorder. We also know that chronic pain can exacerbate symptoms of depression and increase risk factors for suicide. Studies even demonstrate that individuals who are more severely depressed feel pain more intensely, thus adding to the intricacy of the relationship. Through my contribution to this column, I hope to deliver information on the linkages between physical pain and emotional health. Tackling the complexities of addressing 'pain', in any form, may seem daunting, but with healthy coping skills and knowledge, an individual can experience great relief and positive outcomes. "Pain can only feed on pain. Pain cannot feed on joy. It finds it quite indigestible." -Eckhart Tolle 2. "Depression and Chronic Pain." NIMH RSS. N.p., n.d. Web. 17 Dec. 2013. Rich Clementi is a professional MMA, UFC fighter. The owner of Clementi's Gladiators Academy and Rep for IT Flowonix Pain Pumps.
Melissa Breland Recieved her BS in Psychology and MHS in Rehabiltation Counseling. As Certified Rehabilitation Counselor and Menttal Health Professional, she currently provides mental health services throughout the Northshore
21 www.metrofitnessmag.com Jan 2014
Do you think that losing weight is physical challenge? Many people think that, and then proceed to fail at their attempts at weight loss. They’ve busted their butts in the gym and they’ve tried their hardest eating right, but eventually 90% of those people go back to their normal everyday routines of little activity and comfort foods. Losing weight is not a physical challenge Too many times people approach weight loss as if it’s a matter of following a blueprint. They think that as long as they follow step by step the workout program and diet plan laid out in front of them, that the weight loss will come off. This might be true, but it’s easier said then done. It’s easy to follow a plan on paper, but anyone who’s tried to lose weight knows that once it’s game time, it’s not so easy after all.
Losing weight is a mental challenge So lets dig a little deeper. Why are you trying to lose weight? Do you have a goal in mind, or are you just trying to wing it? I can tell you that if you haven’t sat down and thought about what and why you are about to undergo one of the biggest challenges in your life – you are setting yourself up to fail. Your mind is not in the right place. • That first hint of a food craving – you’re grabbing a comfort food.
22 www.metrofitnessmag.com Jan 2014
• The first time you don’t feel like working out – you stay in bed instead. • All your friends around you are eating pizza – you’ll start dieting again tomorrow. • That workout you have planned after work – you don’t have time to do it. • The hunger pains are setting in – you’re all of a sudden OK with being overweight. Do any of these sound like you? There are thousands of excuses that come out of the woodwork when you feel like you’re backed into a corner being forced to do something you don’t want to do. Your brain will throw everything it’s got at you to try and derail your plan.
Take control of your mind and body and the weight loss will follow You’re body wants to be fat. Your body loves the bombardment of sugar and processed foods. It makes it feel good. It send out all sorts of feel-good chemicals
by: travisMANNY
when you eat that bad food. These chemicals cause a food addiction to occur. It’s this addiction that makes it so hard to diet. Herein lies your biggest mental challenge – breaking your food addiction. If you can do that, and ignore all those thoughts your brain is telling you, you will succeed. When you’re in the moment, all those reasons (excuses) for why you shouldn’t eat this or that, or why you don’t need to work out today all make perfect sense. Before you know it, you’re back to square one – beating yourself up for being overweight, and unhappy with the way you look and feel. Know beforehand that you are going to have those thoughts. We all do. When those perfectly irrational thoughts enter your head, tell yourself that you have a goal to accomplish, and that you have control of your mind and body. Know that those thoughts are irrational. The moment you make that connection, and break through that mental challenge, the weight loss starts – but not a moment before that. Once you take control of your mind and body, the weight loss will follow. However, if you let your mind and body control you – you will be destined for a life in which you are always reaching, but never getting.
Don’t let Exercise-Induced Asthma Stop you. Exercise-Induced Asthma Symptoms usually begin about five to 20 minutes after beginning to exercise. The symptoms often peak about five to 10 minutes after stopping exercise then gradually diminish. The symptoms are typically gone within an hour, but they may last longer.
Symptoms include one or a combination of the following: Coughing, Wheezing, Chest tightness, Chest pain Prolonged shortness of breath Extreme fatigue.
Northshore Allergy & Immunology, LLCNAI, LLC Office (985) 792-4022 NEW LOCATION: 355 Lakeview CT. Covington, LA 70433
Richard J Guillot, M.D. Board Certified In Adult & Pediatric Allergy & Immunology
Set Yourself Up For Success New Habits to Lose Weight Today It's the small things that count and with weight loss, it's the small habits that add up to big changes. By simply doing one or two of the habits mentioned below, you notice a difference. The power is in numbers. By combining all of the habits below with a good healthy diet, I personally guarantee success in your weight loss journey.
by: kellyWALGAMOTTE
Stick to these habits for a good eight weeks and rejoice in your newly found body. 1. Hire a personal trainer to hold you accountable. Having someone to hold you accountable while on your weight loss journey could be the difference between success and failure. Everyone needs a second pair of eyes to keep them on track while guiding them to success. 2. Study your eating habits. Are you eating junk or sugary food late at night, nibbling while cooking, finishing the kids dinner? Take a look around, and it will be easy to identify a few behaviors you can change that will add up to big calorie savings. It'll be hard to succeed if you truly don't know yourself. 3. Learn to read the nutritional facts on foods. Pay attention to serving sizes and the content of the food you're about to eat. It's all about the protein, carbs, and fats. Remember knowledge is power. Know what you’re putting in your mouth. Don't just put something in there because it tastes good. Save that for your cheat meals. 4. Fail to plan, plan to fail. You need a plan and strategy for your meals. Take a few hours in the week to cook and pack your meals. Pack them into Ziploc bags or storage containers. This is the number one key to success. 5. Start your day with breakfast. It is the most important meal of the day. After a long night's rest, your body needs fuel to get your metabolism going and give you energy for the rest of the day. 6. If you snack during the day, treat the snack like a mini-meal. The best way to snack is with high protein. Throw some fat in there to create a feeling of fullness. Stay away from junk and processed foods. 7. Eat for you body, not your tongue. Everything you put into your mouth should have a purpose. Think of it like planting a garden. You wouldn't plant weeds on purpose, only plants that add to the beauty of the garden. So it is with food.Your body is the garden. Don't clutter it up with weeds (junk food). 8. Eat before you go to bed. Don't fall victim ot the age-old saying “Don't eat after dinner.” Somebody made that up a long time ago before we knew anything about nutrition. The key to this meal is to ONLY eat protein and fat, and keep it somewhat small. 9. Eat carbs in the morning and fats in the evening. To really maximize your weight loss, try eating carbs in the morning then switch to fats in the evening. Remember to have protein with every meal. 10. Reward yourself with cheat meals. If you’re going out with friends, go ahead and indulge in some tasty foods. New Orleans has plenty to offer, just don't go hog wild. Always have a plan, understand what you’re eating, and why you're eating it. Remember, these meals are designed as rewards for keeping up with your diet.
24 www.metrofitnessmag.com January 2014
You have to keep yourself motivated. It may be by reading motivational books or quotes, talking with friends and family, or reading Metro Fitness over and over till you can recite each article. Whatever route you choose, the main thing is motivation. The amount of free resources we have at our fingertips is unbelievable. Use them, there is no excuse. Remember, no war has ever been won by an unmotivated leader. You're the leader in this war on fat. Lead the way in your life and change it. Wave your flag high and show the world your colors. You can do this.
26 www.metrofitnessmag.com January 2014
28 www.metrofitnessmag.com January 2014
30 www.metrofitnessmag.com January 2014
BUY Tradition! one Entree Slidell’s New Morning
get one
HALF
(985) 288-4235
OFF!
1929 Second Street Slidell, LA 70458 across from Post Office
NOT APPLICABLE WITH
OTHER SPECIALS & COUPONS
with this coupon
Healthy menu options and catering available.
SpecialsMonday: $5 Breakfast Platter plexusslim.com/40563
Wednesday: FREE White Chocolate Bread Pudding
Everyday 7:00am-2:30pm
32 www.metrofitnessmag.com January 2014
34 www.metrofitnessmag.com January 2014
Stock # 70943B
ONLY
$11,626 2001 Jeep Wrangler Sahara 4.0L, Auto, 4WD
Stock # 5473A
ONLY
Stock # 5490
ONLY
$6,998 2006 Ford Freestar SE
6.2L V8, Auto
Stock # 76224M
2007 Nissan Frontier SE
2008 Chrysler 300 Limited
Crew Cab Long Bed 2WD 4.0L
Stock # 76534A
ONLY
ONLY
$11,998
$14,989
2007 Cadillac Escalade ESV
3.9L V6, Auto
ONLY
ONLY
$22,472
Stock # 74653B
ONLY
3.5L V6, Auto
ONLY
$20,998
$22,998
$35,998
2010 Chevrolet Camaro LT2
2011 Dodge Challenger SE
2010 Camaro RS
2011 Ram 3500 4X4
3.6L V6, Automatic
Stock # 5461
ONLY
Stock # 73714A
Stock # 5470A
ONLY
$14,970
$15,959
2012 Chrysler 200 Touring Convt. 2.4L Auto Keyless Entry
2007 Chrysler Aspen Limited 2WD SUV
6.7L 6Cyl Turbo Diesel, Auto
Coupe V6 Manual
ONLY
$20,498 2011 Jeep Grand Cherokee Laredo 2WD SUV
Stock # 75314A
Stock # 74993A
$22,472 3.6L, Coupe, Auto
Stock # 45903A
Stock # 72773A
ONLY
$65,645 2012 BMW 650i Convertible 4.4L V8 DOHC 32V TURBO
Stock # 5381A
Stock # 74984A
ONLY
$44,998 2012 GMC Sierra 2500HD SLT 4WD Crew Cab
ONLY
$40,998 2012 Toyota Tundra Platinum 5.7L V8, Auto, Leather