mastHEAD cover
publisher
kellyWALGAMOTTE
editor
lanaWALGAMOTTE
marketing
September
scotANTHONY
2014
Page 16 Cover Story: Prime Fitness RX by: jeffreyPREIS photos by: benjaminSIMMONS
volume5 NUMBER 09
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers
lindaCUCCIA mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON kristieANDRES 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 24 Essential Oils by susanLAMBOU
chiroTALK
page 26 Fundamentals
page 10 Prime Fitness RX cover article
by lisaBOLOGNA
by jeffreyPREIS
page 28 The Core
page 16 Achieving Your Ideal Weight
page 22 Back to Fuel
page 13
healthyEATS
by sheenaMANNINA 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 Please include a phone number for verification (it will not be published).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
by aaronPOTTS
by rebeccaMARKWAYlee RN, LDN
INSPIRATIONALNOTES Just up the road from my home is a field with two horses in it. From a distance, each horse looks like any other horse. But if you get a closer look, you will notice something
page 14
spiritualFITNESS
kellyWALGAMOTTE publisher Like Metro Fitness Magazine on:
quite interesting... One of the horses is blind. His owner has chosen not to have him put down, but has made him a safe and comfortable barn to live in. This alone is pretty amazing. But if you stand nearby and listen, you will hear the sound of a bell. It is coming from a smaller horse in the field. Attached to the horse's halter is a small, copper-colored bell. It lets the blind friend know where the other horse is, so he can follow. As you stand and watch these two friends, you'll see that the horse with the bell is always checking on the blind horse, and that the blind horse will listen for the bell and then slowly walk to where the other horse is, trusting he will not be led astray. When the horse with the bell returns to the shelter of the barn each evening, he will stop occasionally to look back, making sure that the blind friend isn't too far behind to hear the bell. Like the owner of these two horses, God does not throw us away just because we are not perfect, or because we have problems or challenges. He watches over us and even brings others into our lives to help us when we are in need. Sometimes we are the blind horse, being guided by the little ringing bell of those who God places in our lives. And at other times we are the guide horse, helping others to find their way. Auther Unknown
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com Sept 2014
Read us online at: www.metrofitnessmag.com
The Cleansing Organs Humans do not require 100% renal function, or functioning of the kidneys. Most people can live well with only 50% renal function, which is why healthy people are able to donate a kidney. The second kidney, it’s theorized, developed to function as a backup. Kidneys do more than provide a waste-removal service for the body; they also release three important hormones. Erythropoietin stimulates the bones to make red blood cells. Renin regulates blood pressure, and the active form of vitamin D, calcitrol, helps maintain normal chemical balances in the body and calcium for bones. A newborn baby’s kidney is about three times larger in proportion to body weight than that of an adult.
Replenish Your Fuel After a Hard Workout
Breast Cancer and Calories Researchers at Thomas Jefferson University have discovered a link between restriction calorie intake and prevention of the spread of breast cancer. In an article published in “Breast Cancer Research and Treatment,” scientists describe the difference between two groups of mice, one fed a third the amount of food given to the other; both groups were infected with triple negative breast cancer (TNBC). The researchers found that microbes known to increase the spread of TNBC were reduced with a combination of calorie restriction and radiation, leading to the possibility for new treatments.
Omega-3 Fats
Filling up on omega-3 fatty acids This is an easy rule to follow and incorporate into does a body good. These polyunsatuyour post-exercise routine. Following any high intensity rated fats, which play a crucial role in training session or training session lasting more than two how your body cells function, have hours, you need to consume carbohydrates and protein been shown to reduce harmful inflamin a 4:1 ratio within eight minutes of completion. This mation that could lead to heart dismeans as soon as you have finished the workout, the ease, decrease triglyceride levels and blood pressure, and prefirst priority is to take in fluids that meet this ratio. You vent fatal heart arrhythmias. Your body can't produce omega-3s, can get fancy with a favorite commercial sports recovery drink or keep it simple by drinking chocolate milk. Chocolate milk just happens though, so you've got to be diligent about making sure your diet to have the proper 4:1 ratio of carbohydrates to protein. Why is it so important to provides them. The federal government's latest dietary guiderefuel within 8 minutes of completion? This is when your main storage tanks for carlines, released in early 2011, suggest a specific amount—8 bohydrates, muscles and liver, are most receptive to replenishing carbohydrates. ounces a week—to get an average total daily intake of 250 mg. This quick replenishment of muscles and liver aids in recovery and preps the body Here's a look at some popular fish and shellfish and their approxfor your next training session. imate total content of those fatty acids per 4-ounce portion: salmon (Atlantic, Chinook, coho): 1,2002,400 mg • anchovies: 2,300The average person has about 20 square feet of skin. ably the other way around. A simple adjustment in your 2,400 mg • bluefin tuna: 1,700 mg In fact, skin is the body's largest organ. Made up of three routine can do wonders for alleviating and preventing dry • yellowfin tuna: 150-350 mg • layers, the epidermis, dermis, skin when the humidity drops. Consider the following: canned tuna: 150-300 mg • sar• Apply moisturizer immediately after washing. This and hypodermis, skin is what dines: 1,100-1,600 mg • trout: keeps the body put together. It traps existing moisture in your skin after a full shower or just washing your hands. protects the insides from the 1,000-1,100 mg • crab: 200-550 • Whether it's from over scrubbing or added chemioutside, helps regulate body mg • cod: 200 mg • scallops: 200 temperature, and gives that cals, some skincare products are too harsh on the skin. mg • lobsters: 200 mg • tilapia: sensational sense of touch. If When showering, scrub gently and avoid skincare prod150 mg • shrimp: 100 mg you feel like your skin is leav- ucts that contain alcohol, fragrance, retinoids, or alphaing you high and dry, it's prob- hydroxy acid (AHA).
Our Largest Organ
8 www.metrofitnessmag.com Sept 2014
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RACE 
SCHEDULE Rock the Road September 6th 8:30 5K & 1 Mile Fun Run Northshore Harbor Center rocktheroad.itsyourrace.com
Saints Kickoff Run September 6th 7:30 a.m. 5K & kids Fun Run Champions Square http://nflrunseries.com/saints
Twilight Run Friday evening, Sept. 12, 2014 1 Mile & 5K Run & Walk Elmwood Fitness Center
Nola Blue Doo Run September 20th 6:00 p.m. 2 Mile Walk/Run Tulane University http://runnotc.org
Ironkids New Orleans September 27th 8:00 Triathlon Lakefront Arena Aquatic Center info@hyveekidsfit.com
Man up Triathlon September 27th 7:30 Triathlon Uno Aquatic Center Pool http://girlpowertriathlon.com
Tipitina's Foundation Rhythm and Blues September 27th 4:00 5K Tipitina's Uptown Runnotc.org
Girl Power Triathlon September 28th 7:30 Triathlon Uno Aquatic Center Pool http://girlpowertriathlon.com
Vampire 5K October 4th 6:30 Run or Chase 5K Zephyrs Field Vampire5K.com
supplementREVIEW by: mikeMILLS “Jump Start” Your Health with a Pre-workout Supplement! Without a doubt, the most popular trend in the vitamin and supplement industry in the last ten years has been the introduction of a blend of nutrients that are consumed prior to physical activity to improve performance during exercise. This blend of supplements is commonly known as a “pre-workout.” Available in both pill and powder form, a pre-workout consists of a wide variety of amino acids, vasodilators, and Nootropics that help increase energy, strength, and mental focus. A vasodilator widens the blood channel which allows more oxygen and nutrients to flow freely to the muscle being worked in a particular exercise, this helps improve vascular function as well as promotes a defined and toned appearance. Branch chain amino acids, commonly referred to as BCAA’s, help increase lean muscle
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mass which will lower overall body fat precentage. They also reduce fatigue and lactic acid accumulation to allow more intense training for longer periods of time. Nootropics, also referred to as smart drugs, memory enhancers, neuro enhancers, cognitive enhancers, and intelligence enhancers, are supplements, nutraceuticals, and functional foods that improve one or more aspects of mental function, such as working memory, motivation, and attention. Pikatropin, perhaps better known as picamilon, is a Nootropic cognitive enhancer (a derivative of GABA and niacin) that promotes greater blood flow to the brain and reduces mental fatigue. Pikatropin is able to enhance cognitive and analytical function as well as performance (hand eye coordination and reaction times). A pre-workout
supplement that contains Pikatropin can improve mental awareness and focus while exercising. Some pre-workout mixtures may also contain natural stimulants such as caffeine to increase energy; however, there are non-stimulant pre-workouts available. One of the most controversial ingredients in most pre-workouts is creatine. Creatine enhances ATP production in skeletal muscle and promotes cell volumization as well as increases fast-twitch muscle fiber output which can help improve strength. The human body has a certain amount creatine naturally stored in its muscles, supplementing creatine before exercising ensures that the muscle is fully saturated which will help keep high levels of energy available for intense workouts. Cheaper brands of pre-workouts use creatine monohydrate in their formula, which has been shown in studies to cause water retention, bloating, cramp-
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ing, and dehydration. Creatine monohydrate has a high acidity level which can cause it to convert to creatinine which is a waste product filtered out by the kidneys. When choosing a pre-workout product, a ph correct creatine, such as magnesium creatine chelate (MAGNA POWER), should be the creatine of choice, because it has a low conversion rate to creatinine and does not cause water retention or stomach discomfort. Another popular ingredient in pre-workouts is Citrulline Malate, which blocks the conversion of the amino acid L-Arginine to ammonia, which is a waste product in the body. L-Citrulline is one the main vasodilators used in pre-workouts that forces blood into the muscle being worked during a particular exercise, this helps to create a tight feeling in the muscle that is often referred to as the “pump.” Beta-alanine, a naturally occuring amino acid often reffered to as carnosyn, buffers lactic
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acid production which reduces the burning sensation in muscle associated with high intensity training. Beta-alanine can also cause a warm sensation in the muscle that increases thermogenesis and produces a higher amount of perspiration while exercising, which excretes the subcutaneous water from under the skin and creates a leaner appearance. Be careful to read the ingredients closely when choosing a pre-workout supplement to ensure proper absorption of the key nutrients that are a vital component to achieving desired effects and to ensure a healthy lifestyle. 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 Training For a 5K Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself at the finish line on race day. A 3.1-mile race is the perfect length to aim for as a beginner. Begin by setting attainable goals to keep you motivated and give yourself ample time to move to the next level. If you train correctly and follow a good eight-to-10 week training program, running can lead to a lifetime of fitness. Set attainable goals The length of a 5k is a relatively easy goal to reach as a novice runner, but it may also challenge the expert runner depending on intensity and speed. Start out with a simple program that allows you to succeed and move forward only when you feel comfortable with your current stage. To avoid burnout or injury, do not push your limits. Remember that your main goal is to reach the finish line. For your first race you
should plan on enjoying the run and feeling good for having completed your goal. Improve your heart and head Accomplishing your goal improves your selfesteem and keeps your cardiovascular system in tune. A regular training program includes exercising for at least 30 minutes three to five times per week, which falls within basic cardiovascular fitness guidelines. Running can lead to a feeling
dragon’sCORNER of freedom and independence, and it is also one of the best ways to alleviate stress since it releases alpha waves in your brain, leaving you relaxed and invigorated. Take your time Depending on your training base, an eight-to-10 week program should be just enough time to have you running for the full 30 minutes, which is the approximate time it will take you to complete your first 5k. Your first step should be a complete medical exam to make sure it is safe for you to begin a running program. Begin with a walk/run program four times per week for 20 to 30 minutes. If you have not previously been involved in a walking program, it may be best to start with an eight-day walking program routine before you're ready to begin running. Begin by walking for 20 minutes the first four days, followed by walking for 30 minutes the last four days. If you have no problems with this program, try running for two minutes and walking for four minutes five times consecutively for a total of 30 minutes. Do this routine three times per week until you feel comfortable. Each week as you are ready add one minute to the running time and subtract one minute from the walking time. Increase each week until you are running comfortably for the full 30 minutes. Be smart and safe Now that you can run for 30 minutes, do not concern yourself with pace or distance. Gradual training is the key to long-term success and rest time is just as important as the time you spend training. Be sure to have proper running shoes that suit your individual needs, and be aware of the surface you are running on as well. The best running surface is a track. If you do not have access to a track, asphalt is better than concrete, and dirt or silt alongside the road is even better. Beginning a running program may improve your entire life as it strengthens your cardiovascular system, ties you to your community, and boosts your self-esteem while also allowing you to appreciate the outdoors. From the novice to the expert runner, a local 5k race is a great way to get in shape and improve your sense of health and well-being.
Benefits of Sports Medicine Rehab garyDRAGON Injuries can occur in any sporting activity. Athletes are prone
gram. For example, a baseball pitcher may need a shoulder
to injuries due to the excessive wear and tear associated with
stabilization program and a basketball player may need a
the demands of competitive sport. Sports injuries, by defini-
speed and plyometric (explosive strength) training program. As
tion, include injuries involving the musculoskeletal system.
part of the treatment process, a therapist will prescribe an
The musculoskeletal system includes bones, tissues, muscles,
exercise program consisting of stretching (to improve mobility)
and cartilage. Some of the most common sports injuries
and exercises (to improve strength). The goal of physical ther-
include sprains, strains, shin splints, shoulder injuries, and
apy is to reduce pain and improve function as quickly as possi-
knee injuries.
ble.
It takes time for an injury to heal, and it's best to seek the
An injury is the last thing anyone wants. Without proper reha-
guidance of an experienced, sports medicine physical therapist
bilitation, the damage can get worse. If you or someone you
during this time. The purpose of rehabilitation is to help the
know is an athlete, consider working with a sports medicine
injured tissues recover in a controlled and supervised manner.
physical therapist. Don't wait untill someone gets injured
The right exercise program to maintain strength, flexibility and
because there is a lot that Action Physical Therapy can do to
stability can help athletes recover quickly after an injury,
save you from an injury. Schedule an evaluation with Action PT,
empowering them to resume athletic activities. The sports
because we can design the right program and get you great
medicine physical therapist can work closely with athletes to
results. It doesn't matter if you are a recreational athlete or
assess muscle imbalance, range of motion, and functional
participate in competitive sports, we can help you stay off the
requirements of that particular sport. The therapist can evalu-
sidelines and remain in the ACTION.
ate, identify, and plan a sport-specific injury prevention proGary 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 Baked Chicken Parmesan robHOWELL This is a great way to make an old traditional meal the healthy way! This meal is very easy to prepare and can be pared well with a variety of sides. The easiest is the red sauce and whole wheat pasta for a very well balanced and complete meal. If you want to add extra flavor, if you prepare a red sauce you can top your chicken with low fat mozzarella and a little sauce for a creamy addition to your dish! The red sauce can be store bought just look at the fat and sodium on the jars. If you want to keep this dish with less carbs you could served with some steamed veggies and a salad.
To Make: Heat the oven to 350 degrees, then coat the sheet pan with the olive oil. Combine the milk and eggs and then dip the chicken in the wet mixture and then the bread crumbs. Place the chicken on the pan not touching and bake at 350 for about 30 minutes or until the internal temperature is 165 degrees. Then serve and enjoy!
Ingredients: 6 Chicken breasts about 5oz 1-2 tbsp olive oil 1 tsp garlic 1 cup Italian bread crumbs
1 cup Parmesan cheese grated 1 tsp Italian seasoning 4 egg whites or (2 whole) Âź cup skim milk Salt and pepper to taste
Next Level by: dr kristinSMITH Keeping Child Athletes Injury Free
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
It's no surprise that physical activity is good
When it comes to physical fitness, we set goals and work
for all people young and old. Being athletic
hard to achieve those goals. Once we meet those goals, we set
be more. Make no mistake about it though, I’m not talking
new goals. You might call them “next level goals.” Truth be
about doing these things in order to earn one’s way to God.
told, most of us never reach our max potential so there is
We could never do enough to “earn” God’s love. It’s a gift! We
seeing injuries happen to our children just seems
always a “next level.” However, there may be limits to what
don’t set goals to be more like Jesus because we have to, but
to be worse. I am often asked by parents what they
our physical bodies can achieve and, as we grow older, there
because we want to! Achieving spiritual fitness goals is good
may come a time when the “next level goal” is the goal of
for us and it shows the gratitude we have for the gift of life
injury is to prepare their bodies for physical activ-
maintaining a particular level of fitness. Trust me, it takes
Jesus died to give us! So let’s think “next level” in our spiri-
ity and teach them to protect themselves from
twice the energy to do what I did ten years ago! When it
tual fitness regimen! I love the way Paul the Apostle stated it
sports related injuries. Here are a few tips to help
comes to spiritual fitness, we should set goals and work hard
in Holy Scripture, Philippians 3:12-14…
improves social, physical and mental health, but what if that physical activity could potentially cause injury? Of course no one likes injuries, but
can do to prevent injuries in their child athlete. I always tell them that the best way to prevent
you do that.
more, do more, love more, help more and
to achieve those goals as well. The difference is this: there
Phil 3:12 Not that I have already obtained all this, or
will always be a “next level goal” when it comes to spiritual-
have already been made perfect, but I press on to take hold
fit your child or adolescent properly and is free of
ity. This is especially true for a person whose goal is to become
of that for which Christ Jesus took hold of me.
damage. Nutrition is so important when preventing
more like Jesus Christ in both attitude and action. Why?
Phil 3:13 Brothers, I do not consider myself yet to have
Because Jesus set the standard, or the bar, so high! We could
taken hold of it. But one thing I do: Forgetting what is behind
to two hours after a game or practice allows for
live a lifetime of consistent and constant spiritual growth and
and straining toward what is ahead,
proper replenishment and refuels the body. Make
still discover room for improvement! We never want to “just
sure your athlete is eating a well-balanced diet and
maintain” at our present level. We desire to grow more, learn
Wearing proper equipment is vital. Make sure all equipment, including helmets, pads and shoes
injuries. Eating a healthy meal two to four hours before a practice or a game and another within one
does not skip meals. Avoid high-fat foods, such as candy bars and fast food and provide fruit rather than cookies and vegetables rather than potato chips. Hydration is also important. Teenage athletes should drink at least eight 8-ounce glasses of water a day while younger athletes should drink five to eight 8-ounce glasses of water. Avoid sugarloaded, caffeinated and carbonated drinks as a source of hydration. Preparing the body just before an activity goes a long way in preventing injury. Do this by making sure your child follows a warm-up routine. Begin with a slow jog, jumping rope, and/or lifting small weights reduces the risk of torn or ripped muscles. Follow this up with sport-specific warmup as well as stretching of all the major muscle groups. Flexibility is key when pushing to score that extra goal or make that critical play. Muscles that are stretched and warmed up properly are better able to adapt to physical demands. Don't forget about rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can decrease performance. Sluggishness, irritability and loss of interest could indicate that your child is fatigued. Last but not least, consider Chiropractic care. Doctors of Chiropractic are trained and licensed to treat the entire neuromusculoskeletal system and can provide advice on sports training, nutrition and injury prevention to young athletes. Don't let a preventable injury sideline your child. Follow these easy steps to make sure your child is being safe while being active.
Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303
Phil 3:14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.
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
by: jeffreyPREIS
Cover Feature
photos by: benjaminSIMMONS
The art district in New Orleans is scattered with art galleries one after the other. At 607 Julia Street, there’s a new business unlike the rest—PrimeFitness Rx. This new gym, opened by Mark and Sacha Owens, is the first gym of its kind. Over the past several months, the powerhouse duo has changed a vacant, unfinished space into a state-of-theart gym, unparalleled in the city of New Orleans and in fact, the entire state. It may not be an art gallery like its neighbors, but it is a work of art. The powerhouse duo has been in the business of sculpting bodies and restoring health for over six years. Their new gym—a culmination of years of planning, strategizing, and building a client base—is the foundation of success. Amongst the storefronts of galleries, Mark and Sacha’s new space stands out as the only gym in the art district area. Their craft can be summed up by the results with the hundreds of clients they have guided to improved fitness. Mark and Sacha spent the past several months building their gym from the ground up—they’ve designed and optimized every detail of their new space. From the multi-colored LED lights to the multiple flat screen televisions and motivational art videos (made personally by the couple with Ben Simmons of Breathe Video Productions) projected onto the walls, there’s an abundance of elegance and function at PrimeFitness Rx.The entire décor from the welcome desk, to the lighting, bathroom fixtures and the music are just some of the features that set this gym apart from any other fitness center—it’s motivational and integrates perfectly with the space that was tailored for optimizing their clients’ results and their experience. Another piece of art commissioned for their new gym is “The Art of Muscle” by the Belgium based artist, Wes L Cockx. In fact, PrimeFitness Rx is the only gym in Louisiana where you can find the incomparable Strive Fit equipment. This equipment has multiple settings to work each muscle more fully. In addition to the Strive Fit equipment, they have all new Cybex equipment, which was handpicked by Mark and Sacha themselves. They’ve also installed TRX Suspension Trainers and made sure to leave ample space for those busy hours at the gym. “Our selection of each piece of equipment and the layout of our gym are both based on years of research. We strive to be the best-in-class in both the space we have created here as well as in our training process—this embodies our craft as trainers,” said Mark. Attention to detail abounds, such as there being double the number of dumbbells and benches than would normally be found. “We started out with the principles that we wish to be as inclusive as possible and make the most of the valuable time of our clients,” continued Mark. “We then spent a lot of time creating an environment that helps our clients achieve their goals, including attending to their comfort and sustaining their motivation to stay with a health program.”
In addition to the amazing physical site they’ve created for their clients, Mark and Sacha have over six years of perfecting their approach to personal training. The care and attentiveness they share with each of their clients is what separates them from everyone else. As a client of theirs for over five years, I’ve seen astounding progress since I began training with them. They help you to meet your goals, and will continuously guide you through motivation, direction, and that extra push that everyone will eventually need. Mark and Sacha are available at all times of the day, and to say they are committed to their clients would be an understatement. Their competence can be seen directly through the diverse list of clients they have gained over the years. “PrimeFitness Rx is not just about fit people staying fit but is also about people who know they can benefit their lives through improved diet and a fitness program designed for them,” Mark added. “We have clients who have been well above their target weight for many years and others who have had physical or medical issues who have joined us and worked hard and made pivotal gains. In many cases these people are those we believe might not have stepped foot in a regular gym with normal trainers.” “We have programs across the board for clients in all sizes and experience or fitness levels. We also work with clients to design dietary programs to accompany their fitness workouts,” said Sacha. “We help you find a vision of yourself which is appropriate and achievable and then help you achieve that. This is about wellness and taking responsibility for your health, to stave off medical issues where possible, and to achieve confidence. It is also about having some fun and being motivated in a deeper fashion,” added Mark. “We want our clients to feel comfortable when they walk in here, starting from any initial point on their path to fitness and wellness. We help them define their goals and then to achieve them.” While Mark and Sacha may not be Julia Street’s latest visual artists, they have the knowledge and ability to transform and sculpt the bodies of everyone they work with. Their craft has proven results. They are indeed artists, and PrimeFitness Rx is their gym which fits in perfectly right in the heart of the art district.
www.primefitnessrx.com (504) 402-1996 607 Julia Street • Nola, 70130
by: rebeccaMARKWAY LEE, RD, LDN
Achieving Your Ideal Weight with Real Results Clinic
The story is always the same: the weight started gradually
accumulating over the years and after multiple attempts with fad diets, workout programs and general healthy eating plans, those stubborn pounds still do not seem to budge. That is where Real Results Weight Loss Clinic comes in to help each patient who walks through the door find the best path to reach their weight loss goals. Real Results Clinic offers both surgical and non-surgical approaches to weight loss including the Lap-Band® System, ALCAT testing, prescription weight loss medications, struc-
Kathleen Treuil
Lost 25lbs, 11% body fat and 23" in 3 months!
tured diet plans, and the Ideal Protein Diet. Each patient seeking weight loss advice is helped initially by a registered nurse to determine the best course of action to reach optimal results. Developed over two decades ago by Dr. Tran Tien Chanh, the Ideal Protein Diet is a 4-phase protocol that helps stabilize the pancreas and blood sugar levels with a structured meal plan and lifestyle program. While on Ideal Protein, patients can expect to burn fat and maintain their lean muscle mass preventing dips in metabolism typical of other calorie restricted diets. In addition to providing high quality protein through tasty and easy to use meal replacement products, patients learn how to change core eating habits like choosing lean meats, heart healthy fats and healthy lowglycemic index vegetables, making Ideal Protein a sustainable and highly successful method of weight loss. At Real Results Clinic, while on the Ideal Protein Diet, patients meet with a registered dietitian each week to discuss any potential challenges the patient is facing that week, keep-
ing them motivated to reach their ultimate weight loss goals. Body fat assessments are taken weekly and measurements are taken monthly to show progress in both fat and inches lost. Once patients reach their goal weight, they begin to phase off Ideal Protein, gradually incorporating healthy foods, proper portions, and regular exercise back into their lifestyle to help maintain weight loss. Each patient’s experience is different; with the help of the professional staff at Real Results Clinic, every patient receives a personalized plan specifically tailored to their lifestyle needs and body composition. One unique characteristic of Real Results Clinic is that education does not end after phasing off the Ideal Protein Diet. Many patients continue their nutrition education with the dietitian to optimize their nutritional status, overall health and wellness, and maintain their weight loss. Long-term success with weight loss all stems from continued motivation, a good support system, solid nutritional foundation, and regular exercise. After completing the Ideal Protein Diet at Real Results, each patient should feel confident enough to self-manage their weight while staying healthy and active. With many different options to choose, Real Results is a clinic dedicated to finding which weight loss method works best to help each patient reach their ideal weight. To find out more about the Ideal Protein Diet Program or other weight loss programs available at Real Results Clinic, call (985) 5904061. “Ideal Protein turned out to be the best decision that I ever made. At the Real Results Clinic, my coach and nutritionist were very supportive and were eager to answer my questions. After only eight short months of being on Ideal Protein, I was able to phase off of the diet. I am now 145 pounds with a total weight loss of 87 pounds! Now, I have so much energy, I feel great, and I have so much more confidence in myself.” Jessica Dunnington, Ideal Protein Diet participant.
Real Results Weight Loss Clinic 606 W. 11th Ave., Suite B, Covington, LA, 70433
(985) 590-4061
Jessica Dunnington
Lost 87lb.s, 16.5% body fat, and 57.25" in 8 months
by: sheenaMANNINA
The period of time between late summer and early fall can be an exciting time as the energy in the air begins to change and the back-toschool/routine/reality sets in. Below are a few suggestions to help keep you and your family properly fueled. >>> Blending and Juicing
Through blending and juicing, we, as humans, can pre-digest our food and condense the nutrition of those foods into delicious, readily available meals. Blended foods serve more appropriately as meal replacements because of their “whole food composition.� This means the entirety of the fruit or vegetable that has been blended is still in tact, including the fiber - a necessary component for weight loss and digestive health. Juicing, though the fiber is removed through this process, is a process that further condenses the majority of vitamin, trace mineral, and nutrient content of foods in a format that is available for easy absorption by the body. Alternating between smoothies (blended), and juices for breakfast or a smoothie or soup for lunch a few times a week ensures you and your family will be consuming a well-rounded composition of nutrients.
>>> Food combining
When packing back-to-school snacks and lunches and preparing meals for you and your loved ones, proper food combining ensures more efficient and smooth digestion of the foods you choose to eat. Simply put, carbohydrates combine well with vegetables. Proteins combine well with vegetables. Fruits and vegetables combine well; however, fruit does not combine well with any other food category. Proteins and carbohydrates do not combine well. The digestive enzyme our body releases to break down carbohydrates requires an alkaline environment while the digestive enzyme used to break down proteins requires an acidic environment. If both foods are in our stomach at the same time, the digestive enzymes will combat one another, resulting in inefficient digestion and potential cramping and other digestive ailments.
>>> Ingredient quality
How important is the quality of your body? Is it as important as the quality of car you drive or the quality of clothes you wear? Choosing
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where to buy your food and how much you spend on what fuels you is your choice, so make sure it is a conscious one. Truly evaluate what means most to you and allocate your resources to it, whether that is time, money, energy or a combination of both. Foods grown by farmers you know and trust and by certified organic farmers will provide more fuel and less toxicity to you and your family. They will require less precious energy to break down because your body will not have to first divert the pesticides and chemicals of conventionally grown produce before absorbing the nutrients. For more information on juicing, blending, and holistic health and lifestyle, visit www.rawrepublicjuice.com to schedule private health coaching with Sheena e-mail her at info@rawrepublicjuice.com
REDISCOVERING ANCIENT HEALING PROPERTIES OF ESSENTIAL OILS by: susanLAMBOU Essential oils are aromatic liquids derived from leaves, flowers, seeds, stems, and the bark of a plant. Plants need these oils for basic life functions, to fight disease, recover from injuries, repel pests, and regulate hormones. Through a process of steam distillation, many of these healing properties are harnessed and can be used by people for health and healing, much in the way plants depend on them (Stewart 2005). Because of their chemical complexity, essential oils are incredibly potent; one drop of lemon essential oil is equivalent to 40 lemons and it takes nearly 300 pounds of rose petals to make one ounce of rose essential oil. For thousands of years, essential oils have been sought after for healing, lifting emotions, and anointing. Egyptians have documented the use of essential oils for medicinal purposes at least 4500 years ago. The Bible has over 200 references to oils, God’s medicine for healing the spirit, body, and mind. During the bubonic plague, a legend arose in France about four thieves who were arrested and charged with robbing plague victims. Miraculously, the four criminals (one of whom was an herbalist) were not affected by their exposure to the disease. Upon learning of this, the courts offered them mercy in exchange for their secret. They confessed they were dousing their clothing in a blend of essential oils and herbs, escaping disease unscathed. If essential oils have such a long-standing history, then why are they suddenly a “new” topic in the health/lifestyle community? The answer is simple: essential oils make you feel good. Fragrance oils can stimulate the hypothalamus and limbic lobe of the brain to lift mood, dispel negative emotions, and create an overall pleasant atmosphere. Many overthe-counter medicine cabinets are undergoing major makeovers with the rise in essential oil popularity, largely due to their powerful antibacterial and antiviral properties. Lavender essential oil can help relieve irritated skin from bug bites, cuts, and scrapes and can calm emotions. Lemon essential oil helps with focus, may promote white-blood cell production to help ward off infection, and improves memory. Frankincense has powerful antitumoral properties and can improve sun damage in skin.
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One essential oil has made its way to the forefront of discussion in fitness centers and gyms around the globe: Peppermint essential oil. Long-known for its ability to relieve sinus issues, headaches, and nausea, this essential oil is now testing the limits of exercise performance. Peppermint essential oil was the subject of a recent study in the Journal of the International Study of Sports Nutrition, (Meamarbashi, 2013). Male athletes who drank water containing peppermint essential oil every day for ten days, showed an increase in exercise performance evaluated by time to exhaustion, work, and power. Also noted were significant differences in maximal aerobic capacity. How does this affect the everyday runner, lifter, crossfitter, or yoga enthusiast? It gives these athletes the chance to take their fitness to a higher level. Personally, I began using Young Living Essential Oils because doing so aligned with my approach to natural living. As a mom of three active kids, there are no shortages of bumps, bruises, and nosebleeds. Essential oils have completely overhauled our first-aid approach. I have recently incorporated calming essential oils into yoga workouts and invigorating oils to endurance/strength training workouts. Not only have I noticed huge improvements in my personal workouts, but I've found a way to incorporate a new level of wellness for my family. From the gym, to the kitchen, to my first aid kit, we are taking control of our health in every way possible. Susan Lambou Young Living Member #1672465 susanlambou@hotmail.com References Stewart, David. (2005) The Chemistry of Essential Oils Made Simple: God’s love manifest in molecules. Marble Hill, MO. Care Publications. Meamarbashi, Abbas and Rajabi, A. (2013) The effects of peppermint on exercise performance. Journal of the International Society of Sports Nutrition. 10:15. doi:10.1186/1550-2783-10-15 Information shared today is intended for education purposes only. It has not been evaluated by the FDA and is not provided in order to diagnose, prescribe, or treat any disease, illness, or injured condition of the body. Anyone suffering from any disease, illness, or injury should consult with a physician or medical professional
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Table Food Do’s & Don’ts Premium pet foods proudly market themselves as "human grade" because they contain ingredients that people can - and do - eat . While a complete and balanced custom kibble will deliver what your dog or cat needs, it doesn't hurt to know which items in your pantry and fridge are safe for Spot to share, and which ones are potentially deadly. This will also help you to select the best possible food for your best friend, containing only ingredients you recognize as safe and healthy for pets.
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Fish skins, especially salmon, mackerel, and sardines, contain beneficial Omega-3 fatty acids, as do salmon and cod liver oil; all are fine to feed Spot, in moderation. Vegetables such as broccoli, cauliflower, spinach, peas, and carrots are excellent additions to a dog's diet; cats are tougher customers, as you know if you've ever tried to offer your kitty a non- meat treat! A soft-boiled egg makes a warming, winter breakfast treat, and the shell is a fine source of calcium. If you're having oatmeal and/or yogurt for breakfast, a loving spoonful of either makes a healthy, satisfying treat. Cinnamon and turmeric have both been shown to improve cognitive function and reduce inflammation, in people as well as pets. Senior dogs especially appreciate when you spice things up with a dash of one or both over their kibble! Here are some more human-food do's and don’ts for pet lovers: DON'T feed the skin or fat from a roast to pets. A scrap of meat is
OK, but definitely don't let pets lick at the roasting pan - it's an easy way for them to get the painful condition pancreatitis. DO feed fresh blueberries as treats, and look for blueberry as an ingredient of premium pet food. DON'T feed pets anything salty or sugary, and be especially careful to avoid chips and other human snacks that contain onion and/or garlic powder, as both are detrimental to dog and cat health. DO offer snacks of raw carrot or apple - it's a great, low-fat way to treat 'em right. Avoid the apple seeds, however, as they contain traces of arsenic. DON'T let dogs and cats get anywhere near grapes, raisins, or chocolate (or any cereal, dessert, candy, or ice cream containing these ingredients), as all three are toxic to pets. DO offer shots of wheatgrass to pets; they enjoy nibbling at it, and it's good for their digestion (and while you're at it, try a nourishing shot of wheatgrass juice yourself).