Metro Fitness Oct 2017

DON'T LET FEAR CONTROL YOUR LIFE

Page 22

METRO FITNESS

Page 20

Glutes for Days

Four exercises that are sure to get your bum popping out.

Or your money back!

Page 14

Two women who had a dream to keep people moving and laughing with BALSAQ

O C T 2 017

Fear could be the primary factor in determining whether you succeed or not.

3 Days of Hot Air Balloons, Music, Food, Carnival Rides & Family Fun!

November 10-12, 2017 . Chalmette, LA www.BayouRoadBalloonFestival.com Tickets Available Online Presented By

mastHEAD

mastHEAD publisher

KellyWALGAMOTTE

editor publisher

Contents

Oct 2017 ISSUE: 88

cover on the cover

G RAB Y OUR B ALLS A ND R OLL !!

LanaWALGAMOTTE kellyWALGAMOTTE

marketing

editor

ScotANTHONY

lanaWALGAMOTTE

account executive

AvaZerbenick

October Christy

2015 and Kristie:

marketing designer

scotANTHONY KellyWALGAMOTTE

volume6 NUMBER 10 Two

contributing writers

Cover: Trainer’s Choice women who

by Liz Maddox Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, had a & Southwest Mississippi dream to keep people moving Page 14 and laughing with BALSAQLSAQ

MaryBOUNDS GaryDRAGON gregFLORIDI BeckyROLLAND MarisLEE TravisMANNEY DrLarryTMcEWEN MikeMILLS chrisTIBLIER FredZOLLER

account executive chief designer JoyRancatore

contributing writers

Tid BITS

runnersCORNER

page 8

page 12

supplementREVIEW

mikeMILLS Metro Fitness is published melissaBRELAND monthly by Metro Fitness P.O. Box 752 larryMcEWEN Slidell, LA 70459 garyDRAGON 985-778-6171 kristieANDRES Copyright 2015 by Metro Fitness. travisMANNY No part of this publication can be reproduced without the written, expressed consent of the kristenSMITH 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 Metro Fitness is published monthly by Metro Fitness business department at: 985-778-6171 Fitness P.O. Box 752, Slidell, LA 70459, 985Fax at: 985-201-8165, 778-6171. or e-mail at: metrofitness@live.com.

Copyright 2015 by Metro Fitness.

No part of Letters to the Editor are welcome this publication can be reproduced without Send signed letters to: P.O. Box 752 the written, expressed consent of the pubLA 70459 lisher. Slidell, Reproduction of editorial content or graphics in any manner or in any medium is E-mail Opinions of staff & contributing letters to: metrofitness@live.com. prohibited. writers do not necessarily reflect the opinPlease include a phone number for ions of the publisher.

For advertising informaverification (it will not be published). tion, contact Metro Fitness business department at 985-778-6171 fax at 985-201-8165 The Editor reserves the right to edit for or e-mail at metrofitness@live.com.

length, style and spelling.

Letters to the Editor are Welcome – send Postmaster: signed letters to P.O. Box 752, Slidell, LA address changes to 70459.Send Please include a phone number for Metro Fitness verification (it will not be published).

P.0. Box 752 E-mail letters to metrofitness@live.com.

Slidell, LA 70459 The Editor reserves the right to edit for length, style and spelling.

Postmaster: Send address changes to Metro Fitness P.0. Box 752, 4 ∙ ∙ Slidell, LA 70459

Ocrt

READ MORE ON > PAGE 14

page 10

page 6

page 20 Pets & Your Medicine Cabinet

by Dr. lizaLEDET, DVM

spiritualFITNESS

page 22 Running Fundamentals

page 12 Chiro Talk

by aaronPOTTS

by Dr. kristinSMITH

page 17 Eggs What’s the Difference

Health Fitness by krisGUNNARS

STRENGTH | CARDO

MIND | BODY

9 Sports Medicine Rehab 8 What Will They Say When page 18 9 Fitness Myths Exposed 12 Pickleball Your Gone by travisMANNY 13 Area Race Schedule 9 Sports Medicine Rehab 20 Glutes Training 16 Foods That Prevent Cancer 18 Vaginal Rejuvenation

Work Hard To Succeed

page 28 The Bitter Truth About Fructose

Motivation Nutrition by krisGUNNARS

FOOD | SUPPLEMENTS

6 Chicken Stir Fry 13 10 Super page Antioxidants healthyEATS 9 Salmon With Lemon & Capors 13 Training & Nutrition

INSPIRATIONALNOTES

ADVICE | SOLUTIONS

7 Are You Broken page 15 7 Spiritual Fitness RACES area 16 FEAR: What Are You Afraid Of 24 Happiness With A Pet

kellyWALGAMOTTE kellyWALGAMOTTE

Once, there was an older man, He offered the recipe to them for publisher publisher who was broke, living in a tiny house free, just asking for a small percentage and owned a beat up car. He was of the items sold. Sounds like a good (985) 778-6171 Like Metro Fitness metrofitness@live.com living off of is$99 social security deal, right?

Inspiration a profound feelingchecks. that precedes change. It’s like a window through Magazine on: At 65 years of age, he decides things Unfortunately, not to most of the which we may be able to see the life we could have. It can give us the ability to had to change. So he thought about restaurants. He heard NO over 1000 recognize that life begins changing the way think, since our Chicken, popularly known as KFC, was born. Remember, what he had tochanging offer. Hisour friends raved with times.

Even after all ofwe those rejections, thoughts actions, our actions create give the life could have. his never give up and always believe in yourself in spite of about his create chickenourrecipe.

Heand decided he didn’t up.weHe believed that this was his bestcomes shot at making chickena recipe was something special.

For some, inspiration from experiencing connection to nature—the oceans, rejection. rivers, and forests. Immersing ourselves within our environin lifethat is noif easy feat.succeed It’s tooat easy to let life ament change.

He got rejected 1009 times before he can be a powerful and joyful feeling we long to sustain. For others, it may comeSucceeding from the belief we can changing our knock you down. Instead of throwing in the towel when He left Kentucky and traveled to heard his first yes. habits, we can achieve our dreams—whether they are about feeling better, having more energy to do things with our loved ones, or even just there is a problem, pick yourself back up, buckle down, different states to try to sell his recipe.

With that one success, Colonel performing better in sports, at school. and get to work. This proves that with a little hard work, He told restaurant ownerswork thatorhe Hartland Sanders changed the way Oncea you are inspired to change, the keyAmericans to successeat is in takingKentucky small steps each day. whenof you find yourself reaching your first goal, you anyAnd amount success is possible. had mouthwatering chicken recipe. chicken.

Fried may want to slow down for a moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving a

Read us online:

goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown

Romans 12:11-12 NeVer be laZy, but worK hard and serVe the Lord enthusiastically.

2017 ∙ . ReJoice in our confident hope. Be patient in trouble, and Keep on praying.

God Bless,

Kelly Walgamotte (985) 778-6171 • metrofitness@live.com

www.metrofitnessmag.com

Read us online at: www.metrofitnessmag.com

E I G G E V D N A N E K C I CH

y r F r i t SYour Way

This stir fry recipe is for those who like a variety of different proteins in their diet. You can use chicken, pork, steak, fish, shrimp, scallops or tofu! The protein options are almost endless as well as the different veggies you can use. The noodles I like to use are Soba noodles; they are made of buckwheat and are very healthy and good for clean eating. The recipe is a basic and can be changed to your liking. This is just to give you the flavor profile, but you can do it exactly like this and it’s great!

6 ∙

Ingredients:

To Make:

• 1 pound boneless chicken breast, cut into pieces • 2 garlic cloves, finely chopped • 2 teaspoons finely chopped gingerroot • 1 medium onion, cut into thin wedges • 1 cup baby-cut carrot, cut lengthwise in half • 1 cup Progresso™ chicken broth • 3 tablespoons soy sauce • 2 teaspoons sugar • 2 cups broccoli flowerets • 1 cup sliced fresh mushrooms (3 ounces) • 1/2 cup diced red bell pepper • 2 teaspoons cornstarch • 1 cup hot cooked Soba noodles

1. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add chicken, garlic, and gingerroot; stir-fry 2 to 3 minutes or until chicken is brown.

2. Add onion, carrots, 3/4 cup of the broth, the soy sauce, and sugar. Cover and cook over medium heat 5 minutes, stirring twice.

3. Add broccoli, mushrooms and bell pepper.

Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are crisp-tender.

4. Mix cornstarch with remaining 1/4 cup broth; stir into chicken mixture. Cook, stirring frequently until sauce is thickened. Serve over noodles.

∙ Oct 2017 ∙ " We need not thinK aliKe to loVe aliKe." _ Francis DaVid

by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net

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motivate what we do; and reasons and motivations Senior Pastor, Northshorechurch.net

do, it stands to reason Not everybody who’s into physical fitness plays a team sport, but some of the concepts you will do what you do that“Come apply toto a team alsoyou applywho to theare individual. would be this: Play your me, all wearyOne andsuch concept with much greater pasmotivate what we do; and reasons and motivations T here's at least one thing physical, mental, emoburdened, and I will yoke position. No coach is give worthyou his rest. or herTake salt ifmy they don’t putsion. their And players in the who positions people arerefuses so important tional, andand spiritual fitness common: the who upon learn for I am gentle they’reyou most talented andfrom suitedme, toall play.have By thein same token, alive player play to to all areas of well-being! Think their life with to pasand humble in youphysical, will find rest for motivate we do;a good and reasons and motivations ifonyou have reason for doing what you about it,what Tneed here's one thing mental, emoforata least well-timed getaway, a Books break, a change his strengths willheart, have a and short-lived career. have been written about what sioninare thefocusing ones who

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Think stands to reason you’re goodfitness at rather thanhave spending energy trying be something you’re not. to all areasdo, andnaturally spiritual in your common: the scenery, a vacation!

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Of course we all have to do things in life we don’t like and may not be naturally gifted at, you will do what youyou do you have a good reason for doing what it, ifgreat to achieve onathe beach listenkneedsitfor well-timed getaway, a break, a NIV) change vated in about (Matthew 11:28-30 “Come to me,But, all you who are weary and like managing our finances--that’s called being responsible. if managing things is not your things, and they usually e withit much pasing to the roar of the do, standsgreater to reason

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It helps us lofty . It helps “Come to me, all you who are weary and live their life with passeathebreeze blowing with much greater pasing us to the the ocean watching the waves roll in?

And spirituelps to focusroar or to of re-focus. and humble heart, and you find rest for equipped them.

Being willingby toburdened, work within those and taking thewill time to build andparameters Iin will give you rest.

Take my yoke sion are ones who who against my face, it is sion.

And the people and feeling the to you how not benewords can't ewaves clearlyupthe things in lifeleads thatto ally those strengths greatspeaking, fulfillment and success!

Why? Because fighting your souls.

Fordescribe my yoke isyou’re easy and my burden upon you and learn from me, for I am gentle are their morelife highly clear to me justto ficial this getaway has beenyou’re for me.

It's asto ifdo.the s sea us tovery reflect on why wetrying do live withmotipasbreeze blowing your natural abilities become good at something not gifted People is light.” and humble in heart, and you will find rest for words of Christ have come true for me today. vated to achieve great t's ourhow fitness goals, or our life much this break whomy love face, what they it because it’s their sion are the ones who 11:28-30 NIV) against it do, is naturally spend more time and energy doing(Matthew your souls. For my yoke is easy and my burden al to examine the reasons that things, andhighly they usually was needed!

Why? Time passion.

This has ramifications for mental, emotional, physical, and spiritual fitness.

Romans are more motivery clear to me just is light.”

12:4 -8 “Just as each of us has one body with many members, and these members do not do!

So where did these off or time away does vated to achieve great how much this break (Matthew NIV) have the same function, soIt in helps Christ we are many form one and ideas each11:28-30 member lofty come from? Did I mention that I'm sitting us who to rest.

It helps us body, soallmany helpful things. things, and they usually was needed!

Why? Time to all the others. We have different gifts, according to the grace If a man's the us. ocean watching the waves roll in? And spiritutobelongs get perspective.

It helps us to focus or to re-focus. bygiven do! So where did these off orgifttime away does is prophesying, let him use it in proportion to his faith. If it is serving, let him serve; if it is It helps us to see more clearly the things in life that ally speaking, words can't describe to you how beneHso many lofty ideas come us toletrest.

It helps ifus helpful things. teaching, let him teach; if itItishelps encouraging, him encourage; it is contributing to the needsfrom? Did I mention that I'm sitting really matter. It helps us to reflect on why we do ficial this getaway has been for me. It's as if the others, let him give generously; is leadership, let him govern by diligently; if it is showing the ocean watching the waves roll in? And spirituto getofperspective.

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Whether it's” our fitness goals, or our life words of Christ have come true for me today. mercy, let him do it cheerfully.

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words of Christ have come true for me today.

As we encounter individuals on a daily basis here at the gym, the common denominator is losing weight or gaining weight and getting muscular like the guys and girls in magazines.

Well…guess what, neither are easy or normal. What you see takes a lot of work and dedication. Something most people are not really interested in. It’s like wanting a yacht and actually owning one and knowing what it takes to do so.

What’s the point? In order to understand what you need to succeed, you have to know something is missing. No matter what stage of life you are in, what you want is usually quite different from where you are in life. It’s that chilling fact that I am NOT doing what I know I should be doing or I am doing something I know I should quit. This is common sense you say but interestingly enough, most people that secretly wish to look and feel good are doing everything opposite of what they want and are rarely doing anything to move toward their goal. Something is broken and until we recognize this, the change needed is not likely to happen.

So… are you broken? Brokenness is not a bad thing; we are all broken in some way.

It just means that it is not in good working order. Knowing this is a monumental step to change and necessary to reach any goal in life. If you deny that something is broke, then why would you change it? What good reason would you have to fix it?

If your goal is to lose weight and you deny the fact that you don’t exercise enough and eat badly on regular basis, losing weight will be a battle you will not win. It becomes a vicious cycle of bad habits that you have somehow justified as good or even worse, you have fallen into complete despair.

The first step to change is to recognize that something is not like it should be. Change creates change.

It’s very difficult • Find a support group • It takes discipline • Know that you can do anything you want to • All the ability you need is found within • You got this • #warriorwithin

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What Will They Say When You’re Gone?

Obviously, high profile coaches at big-time collegiate programs (at least in the "major" sports) and professional coaches, again mostly in the Big 4 sports, put the lie to make this an all-encompassing statement.

But I am talking about coaches below that level such as high school, club programs, strength and conditioning coaches, etc. These people toil in anonymity because they love their sport or training athletes and they love working with young people. And the really good ones make a lasting impression on their athletes and even generations of athletes if they have any coaching longevity. Their influence and power to change lives, both for the better and worse, are huge. And don't think that impression and those lessons are trite or

short-lived. If you asked, most of the people on this site, and many others elsewhere would say their most memorable adult mentor, other than their parents, was a coach. Second, would be a teacher, and those two would certainly be 1-2 on most people's lists. Not a boss, supervisor or colleague, but a coach/teacher.

In Europe, and certainly in the former Soviet Union and Eastern Bloc countries, being a coach is a position to aspire to, not an afterthought when other career options don't pan out. They even have college curriculum in coaching and you can get degrees in coaching.

But as we well know coaching goes much beyond X's and O's and the technical side of coaching. It goes

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JOINT HEALTH by: dr kristinSMITH garyDRAGON

into the mentoring, support, encouragement and people skills that are really the core of good coaching.

I believe every coach should read Joe Ehrmann's Inside Out Coaching. It’s an excellent and compelling read about the powerful platform from which good coaches can essentially help develop healthy young adults by being what Ehrmann calls "transformational" coaches. These coaches teach their athletes life lessons and skills that go well beyond the playing field, track or court and carry over into real life.

But coaches have to think outside of themselves and realize they are the lowest rung on the ladder with the athlete and the team being above them in the scheme of priorities.

On the other hand, we’ve all probably had transactional coaches where it is all about them, winning at all costs, and the athlete is merely a means to an end for the coach. This type of coaching is still very prevalent and its cost to the young athlete is immense. Some people spend the rest of their lives trying to undo the damage this type of coach has inflicted on them, almost like child abuse. In fact, as we well know, sometimes it is child abuse, quite sadly.

So, my point doesn't ever take your coaching responsibilities lightly and don't for a moment forget that you have the power to change lives for the better every robHOWELL day. It is an awesome task and not all are cut out for it. But the payoff for both you and your athletes will last a lifetime.

really matter. It helps us to reflect on why we do

by: Dr. Larry T. M Senior Pastor, N

Injuries can occur in any spor ting activity. Athletes are range of motion and functional requirements of that prone to injuries due to the excessive wear and tear as- par ticular spor t. The therapist can evaluate, identify, and sociated with the demands of competitive spor t. Spor ts plan a spor t-specific injury prevention program. For exinjuries, by definition, include injuries involving the mus- ample, a baseball pitcher may need a shoulder stabilizamotivate There'stion at least one physical, program andthing a basketball playermental, may need emoa speed culoskeletal system. The musculoskeletal system includes Dr. Kristin and in plyometric (explosive tional, and spiritual fitness all have common: the are so im the bones, tissues, muscles, Smith strength) training program. and car tilage. Some of the need for a well-timed getaway, a break, a change in about it, i LifeCare Family Wellness & As par t of the treatment most common spor ts injuChiropractic scenery, a vacation! As I process, a therapist will ries include (985) 774-9303sprains, strains, prescribe an exercise proshin splints, shoulder injusit on the beach listen“Come to me, you who ar gram consisting of all stretchries, and knee injuries. ing to the roar of the ing (to improve mobility) It takes time for an inburdened, and I will give you rest. T waves and feeling the and exercises (to improve jury to heal, and it's best upon you and learn from me, for strength). The goal of physto seek the guidance of sea breeze blowing and humble in heart, and you will ical therapy is to reduce an experienced, spor ts Fitness Connection against my face, it is pain and improve function medicine physical therapist your souls.

For my yoke is easy a 4426 Trenton St, Metairie, LA 70006 as quickly as possible. very clear to me just during this time.

The pur(504) 885-7855 is light.”

An injury is the last pose of rehabilitation is to fitnessconnection.net how much this break help the injured tissues recover in a controlled and su- thing anyone wants; however, without proper rehabili- (Matthew was needed!

Why? tation, the Time damage can worsen. If you or someone you pervised manner. The right exercise program to maintain is andoes athlete, and suffering with an injury, schedule strength, flexibility and stability can help athletes off recovor timeknow away er quickly after an injury, empowering them to resume an evaluation with Action Physical Therapy. We can deso many helpful things. It helps us to rest. It helps us lofty ideas athletic activities. The spor ts medicine physical therapist sign a spor t-specific program and get you BACK into get perspective.

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For the Fish: • 4 (6-ounce) skin-on salmon fillets, • 2 tablespoons finely chopped flat-leaf parsley leaves • Juice of 1/2 lemon garyDRAGON • 2 tablespoons olive oil • 2 tablespoons unsalted butter

JOINT HEALTH

For the Sauce: • 2 tablespoons unsalted butter • 1 shallot, minced • 1 small garlic clove, minced • 2/3 cup dry white wine • Finely grated zest of 1/2 lemon • Juice of 1 lemon • 2 tablespoons capers, coarsely chopped • Freshly ground black pepper • Kosher salt, as needed To Make: 1. Dry the salmon well with paper towels and season it all over with salt. In a small bowl, stir together the parsley, lemon juice, and 1 tablespoon of the olive oil. Coat the salmon fillets with the parsley mixture and set them aside at room temperature for 15 minutes.

2. Set a large skillet or nonstick frying pan over medium-high heat and let it get hot, about 2 minutes. Add the remaining 1 tablespoon olive oil and the butter. As soon

as the butter is melted, add the salmon fillets, skin-side down. Reduce the heat to medium-low and cook, pressing down on the fillets 2 or 3 times with a spatula, until the skin is crisp, about 6 minutes. Flip the salmon and cook until the flesh is done to your liking, about 3 minutes—the exact time will depend on the thickness of the fillets. If necessary, give it 1 or 2 minutes more, but be careful not to overcook. Transfer the fish to a warmed serving platter and cover loosely with aluminum foil while you make the sauce.

3. Pour out and discard the fat from the skillet. Increase the heat to medium and add the butter. When the butter melts, add the shallot and garlic and cook, stirring, until fragrant, about 2 minutes. Add the wine, lemon zest, and lemon juice and bring to a boil until the sauce thickens slightly about 2 to 3 minutes. Stir in the capers and season with black pepper.Taste the sauce; the capers should provide enough salt, but season with a bit of salt if necessary.

4. Pour the sauce over the fish and serve immediately.

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supplementREVIEW by: mikeMILLS “Fight Cancer causing Free Radicals with Super Antioxidants!”

Have Your Cake, and Eat it too!

alsoandhappens be damage. one of So thewhat most TheCancer holidayscausing have arrived with them prevent to cellular “Fight Freeand Radicals withall icals good sources of antioxidants which of Super Antioxidants!” dangerous.

Aspartame is used in and thousands the sugar filled deserts and treats that are loaded are antioxidants are best for fi ghting against free Antioxidants and free radicals are words ofconwith empty calories and leaves the feeling of being products as a substitute to sugar, though ten associated with cancer and cell damage radical damage? bloated. This year satisfy sugar cravings without sumers would actually be better off eating smaller Alpha Lipoic Acid, often referred to as the in newspapers, magazines, and on televithe but excess of really calories using all natural, sugar universal amounts antioxidant, of regular sugar.

Aspartame hasand been is versatile water sion, what arebyantioxidants and free soluble metabolic antioxidant that is an radicals and what when exactly do theytasty do? Free free sweeteners preparing holiday fatlinked to possible causes for cancer, short term Lipoic radicals compounds that are effective snacks! are Withdamaging so many sugar substitutes available memoryfree loss,radical gastriceliminator. problems, Alpha and neurological produced in the human body by exposure Acid also helps aid vitamins C and E in their these days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold to toxins and radiation, as well as by the me- antioxidant activities. Quercetin is a naturally one. Many under thebiofl brand names Splenda . Though powmarketcalled “natural” sweeteners avonoid and possesses tabolism aftersophysical and emotional stress.can occurring ed as a “No calorie sweetener,” Splenda products actually do damage the body can morelead harmtothan good and erful antioxidant properties and, like other Free radical inflammaavonoids hasbulking the ability tocontain stabilize cellthe tion, nervous system that also include agents 12.4% give cardiovascular diabetics a falseand sense of security when biofl membranes, which makes Quercetin great damage, impairment of immune function, choosing a desert or beverage during the holidays. calories of the same volume of sugar. Although the and even cancerous changes in cells. Antioxi- for boosting the immune system. Pycnog(NutraSweet) is one of the most “nutritional facts” label on Splenda’s retail packdantsAspartame are substances that neutralize free rad- enol, also known as pine bark extract, is a

THANK

used artificial sweeteners in the world today. It

YOU

SLIDELL

aging states that a single serving contains zero

For making us "Your Choice For A Healthy Lifestyle" the past 8 years!

TRAINERSCHOICESTORES.COM Trainer's Choice Vitamins, Supplements, and Nutritional Products is RE-LOCATING our Retail Store Front Operations to Diamondhead, MS! A WIDE VARIETY of our items, including INTEK PROTEIN EVOLUTION, are still available LOCALLY in Slidell at LEAN Performance Academy and other select locations!

ALSO Our Trainer's Choice Brand items are available at Rouses Markets and ONLINE at www.TrainersChoiceStores.com Follow us on Facebook, Instagram, & Twitter for updates on NEW locations as our products become available in more Stores, Health Clubs, and Retail Shops!

I f y o u a r e i n t e r e s t e d i n c a r r y i n g Tr a i n e r ' s C h o i c e B r a n d i t e m s E - m a i l T R A I N E R S C H O I C E @ Y A H O O . C O M f o r i n f o.

Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay. Stevia contains glycosides which are compounds within the leaves that give them their sweet taste. Glycosides are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80, sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does!

Stevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage.

Stevia is also excellent for both cooking and baking.

When preparing holiday dishes limit the amount of sugar being used and substitute with Xylitol and Stevia instead. Xylitol and Stevia can both be found in local health food and vitamin stores. Make sure to

free radical scavenger, which can help reverse the aging process and well as the immune and cardiovascular system function. Resveratrol is a polyphenol naturally found in the skin of red grapes, studies have shown that Resveratrol supports healthy cardiovascular function and can help lower LDL (bad Cholesterol).

Lutein is a powerful antioxidant that supports macular health and protects the skin and eyes from the damage induced by UV light.

Many “Super Fruits� have been gaining popularity in the last few years as good sources of antioxidants. The Noni, Goji, Acai, and most recently Maqui berry, have been shown in studies to have very high ORAC values. The

ORAC (oxygen radical absorbance capacity) scale is used to measure the level of an antioxidant’s chemical potency and ability to prevent free radical damage. The Noni, Goji, and Acai berry have an ORAC value of approximately 30,000, while the Maqui berry has an ORAC value of 94,500!

Which gives it 3x more free radical fighting ability than any other super fruit. In addition to neutralizing free radicals, these super fruits can also help promote weight loss, increase energy levels, boost strength and stamina, and support healthy aging.

There are many antioxidant blends available that contain these superfruits, as well as resveratrol, aloe vera, and vitamins and minerals. Prevention,

read nutrition labels carefully to avoid ingesting

not correction, through exercise and proper nuharmful chemicals like Sucralose and Apsartame, and trition, is the key to maintaining a healthy lifestyle remember portion control is vital during the holidays. andWith living longer, natural antioxidants just might careful planning and preparation, one can truly be have the their answer. cake and eat it too!

Mike Mills is an ACSM Certified Mike Personal Trainer,Mills has a B.S. in

Health and Exercise Science Mike Mills is an ACSM from the University of Mississippi (Ole Miss), and 10+ Certified Personal years experience in the Vitamin and Supplement Trainer anIndustry.

OwnerOperator at Prestige Fitness Club, has a B.S. in Health and Exercise Science from the University of Mississippi, and 17+ years experience in the Vitamin and Supplement industry.

From left to right: Joan Lasuzzo, Rhonda Gray, Greg Eisman, Sharon Bouche, Barbara Gravois, Carol Robbins and Johnny Venezia

A paddle sport created for all ages and skill levels. The rules are simple and the game is easy for beginners to learn, but can develop into a quick, fast-paced, competitive game for experienced players.

Pickleball was invented in 1965 on Bainbridge Island, a short ferry ride from Seattle, WA. Three dads – Joel Pritchard, Bill Bell, and Barney McCallum -whose kids were bored with their usual summertime activities are credited with creating the game. Pickleball has evolved from original handmade equipment and simple rules into a popular sport throughout the US and Canada. The game is growing internationally as well with many European and Asian countries adding courts.

Pickle Ball (PB), the sport game with the funny name!

But despite its name, the game is growing in leaps and bound much like the popularity of tennis in the late 1970’s and 80’s. PB is a great way to get exercise, socialize, and meet people who love the game. Lots of tennis players who have or are suffering from injuries and cannot play tennis any longer on a full sized court, find it easier to pick up the game of PB as a replacement.

Because the court itself is a smaller size, the quickness of the net game is still there. Many tennis players play PB because it enhances upon their net game, improving quickness at the net and eye/hand coordination. But aside from that, everyone can play PB even if they are not tennis players.

PB can be played at every level in the Metro area.

Generally, if you just show up at any of the offered

12 ∙

places to play someone will step up and assist you in learning the game. Hopefully, due to the increase of players wanting to learn PB, lessons soon will be offered in our local area. But until then, PB enthusiasts will lend a helping hand when you attend one of the many places to play!

You may visit USAPA website to gain further knowledge of the sport. Or, visit the Facebook pages, Northshore Pickleball and NOLA Pickleball, to see what’s happening locally in the PB world. Just about every parish recreational center offers PB play free of charge in gyms, locally, and beyond (Baton Rouge, Mississippi, and Lafayette. Look on these recreational websites or call your local recreationalal center to get days and times of play. There are also clubs who offer PB, such as Cross Gates Family Athletic Fitness Club on You may contact one of our PB Ambassadors for further information on demos, the Northshore and The play times, questions, etc. They are Riverside Hilton Hotel in Johnny Venezia (Mid-south Louisiana District Ambassador) 985-707-4656 NOLA, which requires a Dale Workman (New Orleans Ambassador) 504-355-7828 membership or a fee to Linda Neill (Cov/Mand) Ambassador 504-616-6771 play. Often, there will be Greg Eisman (New Orleans) 985-285-6267 PB demonstrations given Ron Evans (Chalmette) Ambassadors 504-914-0647 to people of interest at various places and times.

∙ Oct 2017 ∙ "SoMetiMes, you haVe one shot! KnocK It Out The ParK" - Kelly WalgaMotte

“You should alw ays consult w ith your v eterinarian before giv ing your pet any m edications w hat w ere not prescribed for that specific pet. If you find your p et ill after hours, there are 24 hour em ergency clinics in all m etro areas and only a phone call aw ay no m atter w here you liv e.”

Area Races Schedule

Oct13th Saturday, Oct 21 Saturday, Nov 4th Oktoberfest Race Komen Race for Cure Crescent city fall clasic good.

If your pet has been ill with persistent them.

2 Miles 5K & 1-Mile Kids Run 5K symptoms, it is best to bring your pet to your Over-the-counter medications to NEVER give Bayou St. John City Park City Park veterinarian.

RunNotc.org

to cats- Aspirin, Acetaminophen (Tylenol),

http://neworleans.info-komen.org/

Sometimes they are sicker than how they

CCC10K.com

Ibuprofen (Advil, Motrin), Pepto Bismol, and

Saturday, 28th appear and immediate save yourOctKaopectate.

Sunday, Oct 15thtreatment may

Sunday, Nov 5th Jazz Half Marathon pet discomfort 1/2 and Marathon save money.

This article isPurpleStride not meant to diagnose or treat Northshore Half Marathon and 5K Walk Run Pounds matter...almost all veterinary med- any animal or medical condition.

Always consult 1/2, 10-miler Lafayette Square City Park Old Mandeville ications are dosed based upon the patients your veterinarian before administering any medJazzHalf.com

secure.pancan.org

northshorehalfmarathon.com weight.

We must be very cautious especially in

ication to your pet. If your pet is having any per-

our tiniest pets. Cats are even more sensitive to

sistent symptoms, you should bring your pet to

certain drugs, especially medications like Tylenol

your veterinarian's office.

and Ibuprofen and even one pill can be lethal because their bodies cannot process and handle

The Spartan Cheer Booster Club presents…

1st Annual

MY SCHOOL COLOR RUN

This fun run/walk is open to EVERYONE in the community and we hope to see you there!

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CHECK IN: 9AM RACE STARTS: 10AM

10/28 M CAMP SALMEN

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Carbohydrate

Phase Period Training Loading Phase Period Nutrition Part II for Peak

Performance

by marisLEE

Last time out, I explained the training techniques and parameters for stimulating the slow-twitch or by marisLEE white muscle fibers (the strength training phase). I will now address the nutritional needs for training in such a physically and anatomically stressful environment.

PART II First and foremost: Calories should be at a maximum. you’re 2,000 to 3,000 caloriemy a day Sorry Iffor the asuspense by making lastperson, article at that’s fi ne.

I highly recommend hitting that 3,000 calo- and least more than one part. The logistics of time rie or more parameter often as possible during the up space and TMI made as it more reasonable to break strength training phase.

Those extra calories can be or segment such a very important and involved attained by keeping the fat intake at 25 to 40% of total process! Remember our goal is to perform better. calorie intake.

Now back to Proteins the text!should comprise 30 to 50% and carbohydrate 20 to 30% of total caloric intake.

Aerobic real baseline high during this phase, so Last timetraining I left offisbynot setting parameters for carbohyadrate high loading carb intake isn’t really necessary. and Remember, Thursday load goals. During the Wednesday carbs protein areper 4 calories fats are 9 150phase,and aim for 10 grams pound ofper bodygram; weight.

Example: pound athlete x 10 =so 1500 during the“ok” first during two days of calories per grams, fatsgrams are defi nitely loading.

Again,phase. this is only a baseline. me,sale I have seen this the strength I’m not talkingTrust whole Crisco parameter double.

I personally but lean meats, raw nuts and supervised whole eggsand arewitnessed excellenta 150pound athlete sources of fat.load 3,000 grams of carbs during this time frame.

That’s roughly 12,000 WOW!!! phase.

The next phase ofcalories trainingofiscarbs. the muscularity metabolism leads. this factthe in mind, IThis say just go where the is the period of time where weWith stimulate whatever an athlete can comfortably tolerate in carb consump“red” or fast-twitch muscle fibers. These fibers retion onto Wednesday, grams total, for the first load spond a higher say rep1000 range, somewhere between 8 day.

On15 Thursday, shouldweight aim forwill 50-75% of the load day, to reps. we Lighter allow for previous the higher total. Since we had 1000 grams on Wednesday our total for repetition and more sets overall. Rest range between Thursday should be 500-750 grams total. We should load carbs sets should be 45 to 90 seconds. (During the previat 2-4-hour intervals of 6-8 total intakes per day. ous stage, the strength phase, the rest period between This brings us to Friday and Saturday. Friday is a day for digessets was from 1 to 3 minutes and as long as 5 minutes tion, assimilation, and absorption. Slow down the carbs and reinbetween extremely heavy sets.) troduce protein into the diet. Oh, by the way, as for protein The muscularity phase should concentrate more intake on Wednesday and Thursday--you don’t need it—except on dumbbell than barbell movements. For instance, for pre-bedtime aminos (whole different article). We don’t want you still do with bench presses various angles; carbscan competing protein for from absorption during the load just use the dumbbell instead of barbells.

The same phase. principle can be on deadlifts and squats. sets meat amino acids, chickenThe or lean Proteins such as used egg whites, during this phase can be substantially higher than the are combined with fruits such as apple, cantaloupe, and raisins 18 to 22 recommended the The strength excellent choices of foodsduring for Friday. simplephase. carbs 30 through to 40will setsallow or more areenergy not abnormal thetomusfruit for quick and allowduring the body keep the cularity phase. from being used. stored glycogen The nutrition should 30WEDNESDAY, to 50% protein, One more thing, DO NOTfocus TRAINonON THURS15 toAND 20% FRIDAY. fat, and Next 30 totime, 50%I carbohydrate. fatSaturday is DAY, promise to focusLess in on loose quote me on (competition day)during and tiethis up any recommended phase to ends! allowDon’t the muscuthat. to show. Also, aerobics should be performed at larity least once a day for 30 to 45 minutes. The muscularity phase usually lasts 2 to 4 months.

Next time, I’ll finish up and tie up any loose ends. See you then!

What? Why? and How?

Maris Lee

Fitness Connection Maris Lee

Fitness 4426Connection Trenton St, 4426 Trenton Metairie, St, LAMetairie, 70006LA 70006 (504) 885-7855

(504) 885-7855 fitnessconnection.net fitnessconnection.net

GRAB YOUR BALLS AND ROLL!!

BALSAQ optimizes the versatility and ease of massage balls for trigger point release therapy

Christy Peachey, ND CNHP

Christy Peachey is a native New Orleanian and self-proclaimed ball lover! A graduate of Tulane University, she is a Doctor of Naturopath, a Certified Natural Health Professional, and has held CrossFit Level 1 Certification, CrossFit mobility, Olympic Lifting, Gymnastics, and CrossFit Kids certifications. Christy is the owner of An Abundant Life Health and Wellness Solutions, Inc. and has been in private practice for over nine years. Christy is also the co-owner of Majik Medicine, LLC which will be releasing their Mobility Ballm and a CBD MD Ballm, which are topical muscle relief formulas in just a few weeks. Christy is a single mother of three teenagers. Launching BALSAQ has given Christy’s kids an opportunity to see how much joy their mother is getting out of the BALSAQ journey, and they just love her entrepreneurial spirit!

By: lizMADDOX

14 ∙

∙ Oct 2017

Kristie is a life-long resident of St Tammany Parish who has worked as an artist, stylist, and graphic designer for over seventeen years. Working long hours late into the night at computers or behind the chair with clients, Kristie experienced a lot of pain and repetitive injuries. There were periods in her life when she woke up wondering how she was going to conquer even the simplest tasks! This is where her passion, or maybe I should say compassion, for mobility started to grow. Mobility balls became an integral part of maintaining a healthy body, actually mobility balls became the only way to be able to move without pain throughout the day. Kristie has said, “The pain became my inspiration!”

Kristie Gagliano

The story behind Balsaq is such an organic, homegrown tale….Christy and Kristie met at a local CrossFit gym several years ago, and they instantly became friends. Their chemistry and shared passion for fitness and fun brought them together. Since mobility was a daily ritual for both Kristie and Christy, they both used mobility balls to release their tight muscles before and after their workouts.

It soon became a joke between the two of them…how often they kept losing their balls! There had to be a better way!! The solution…. BALSAQ! Balsaq is the Ultimate Mobility Solution. Injuries, muscle aches, and joint pain are not fun. They hinder workouts and interrupt day-to-day life. However, using the BALSAQ as a tool to help in recovery is fun AND effective. You can’t pick up a BALSAQ without smiling; it’s the ultimate conversation piece…and that’s exactly what these two women intended! Christy and Kristie want to get people active, moving, and frankly, having fun! These two women are on a mission to keep people moving!

BALSAQ optimizes the versatility and ease of massage balls for trigger point release therapy while allowing the user to combine the desired number of mobility balls within a flexible, comfortable, durable and stylish sack. You can take the BALSAQ anywhere, and you should!!

As a Naturopath, Christy Peachey can address inflammation and pain from the inside out by using diet and nutraceuticals. But she also knows that there is still nothing like good old-fashioned self-massage with the BALSAQ. It works as a myofascial release. Fascia is the term used to describe the connective tissues of the body; it’s the fascia that allows a body to move freely. When this tissue becomes dysfunctional, it can cause pain and a decrease in your range of motion; it can even severely limit movement and mobility. Trauma, injury, or overuse can often be the cause of thickening fascia. Knots, adhesions, scar tissue are all common terms that people use to describe the distress of thickening fascia.

BALSAQ to the rescue!!! BALSAQ can help restore the normal fluidity of your fascia by releasing soft tissue; thereby reducing pain and increasing range of motion. BALSAQ can help you to get out of bed in the mornings without the stiffness following a hard workout. BALSAQ can help you to continue the train-

Christy and Kristie: Just two women who had a dream to keep people moving and laughing with BALSAQ ing regimen for a marathon, or body building show, or CrossFit Competition, or whatever your particular goal is….BALSAQ helps you stay in the game!

BALSAQ is designed to be a therapeutic tool, but it is also important in both pre- and post- stretching. Both Christy and Kristie, Khristy2, work with several health care professionals who recommend the use of BALSAQ therapeutically and preventatively to their patients.

BALSAQ is designed to be used by people of all ages: young athletes, seasoned CrossFitters, and seniors can all achieve the relief they need to continue their workouts and their everyday lives.

BALSAQ utilizes the most durable and comfortable material offered by the leading sportswear manufacturers.

The construction is meticulously designed for the perfect fit and form around the massage balls to eliminate creases and wrinkles when rolling. The handles allow for effortless control. It’s machine washable and made with some of the industry’s most durable and antimicrobial materials.

BALSAQ the name?? Well, what else would you call a sack that holds balls? It is fun and quirky…just like the two women who came up with it! The name is meant to be fun, to put a smile on your face…just like the product! You’ll feel so good after using the BALSAQ that it’ll be hard to wipe off that smile! When friends ask your secret? Tell them BALSAQ! The BALSAQ Khristy2 are two fun-loving women on a mission. The process of bringing BALSAQ to fruition with a partner who is equally passionate is an exciting and rewarding experience. Christy and Kristie have been graced with faith, fortitude, and fun! It's the ultimate joy

All of the hard work is now behind us! We have years of research & development; manufacturer sourcing and prototype refinement. We've perfected the BALSAQ and are confident and excited to offer them to you! Our manufacturers are as proud of the results as we are and are on standby, ready to fill every order in as little time as possible

Interested in a demo? Contact KC2 at 985-259-5040 or shoot them an email at KC2mobility@gmail.com.

to share BALSAQ with others! Christy said she’s living the dream….”I don't know where you're leading me God, but wherever it is, I'm ready!”

BALSAQ is trademarked and patent pending. It's past the prototype and ready for distribution. The Balsaq Khristy2 is going after their dream. Everyone who makes an order will receive their product as soon as possible, in addition to being able to be a part of this endeavor from the beginning. When we see these two on Shark Tank and The Ellen Show promoting the BALSAQ worldwide, we’ll know, we were there in the beginning rooting them on!!

If you’re excited for these two entrepreneurs and want to see more? You can check them out on social media, both Facebook and Instagram (BALSAQ Brand), and check their campaign on Indiegogo.com. They will be launching their MOBALLITY program and specially designed MOBALLITY balls in early 2018. Interested in a demo? Contact KC2 at 985-259-5040 or shoot them an email at KC2mobility@gmail.com.

Foods

That Prevent Cancer 3 Green Giants of the Food World

ods or o f w a r , d fast foo s i t i r e revent h p t e t h a h w t , s s i d s

BY JOYCe O'BRien are foo daily ba e r a e n h t o s w e as well. i o s d n e o k s b a u e r o s u i y o d ce, did hronic n put into c a t r e s e w n h i t t a o r t h isease. o t n F d s e . t v d s n e o u e r o v f p n e o r e p l Th help p n effect also he n a a n c e a t v c a a s h h d t , o s d o od same f od worl e o f s e e h h organic fo t t , t n i h giants read rig n e u e o r Y g ?

3 r e e c can ll explor i w e w , e l ic In this art

3 - Wheatgrass

1 - Broccoli

The first green giant of foods that prevent cancer is broccoli. According to an article by J. Cohen published by the National Cancer Institute in 1992, a researcher at Johns Hopkins University announced the discovery of a compound found in broccoli that prevented the further development of tumors by 60% in participants as well as reduced the size of existing tumors? by 75%. Broccoli also contains Vitamin C, Fiber, Calcium, Vitamin K, Beta-Carotene and much more, it is also a great source of iron for those that do not eat meat.

2 - Spinach The second green giant of foods that prevent cancer is spinach. Spinach is a powerful food. It contains Vitamins C and E, Beta-Carotene, B vitamins, Calcium, iron and many more natural minerals and nutrients. Spinach has been shown to help protect the eyes from age-related degeneration. Spinach, as well as other green vegetables, is high in potassium and low in sodium. Along with the mixture of plant-derived omega-3 fatty acids, fiber, and other minerals, spinach is great for lowering your blood pressure.

The second green giant and perhaps most powerful of foods that prevent cancer is wheatgrass. Wheat Grass is one of the most beneficial complete foods there is. It is very high in chlorophyll and provides natural detoxification. The chlorophyll found in a liquid ounce of wheatgrass and other leafy greens not only cleanses and builds blood, but research now shows that it may also assist in offsetting the adverse effects of radiation.

Wheatgrass is one molecule away from hemoglobin in the human blood so it is the closest we can come to a blood transfusion without actually getting a blood transfusion. Now that is a powerful food!

Wheatgrass is high in oxygen like all green plants as it contains chlorophyll. The brain and other tissue in the body function at an optimal level in a highly-oxygenated environment. Science has proven that chlorophyll stops growth and development of unfriendly bacteria and can assist in increasing low red cell count. It is so nutritionally condensed that 15 pounds of Wheat Grass is the equivalent of 350 pounds of carrot, lettuce, celery, and other juices.

The above 3 types of food are just a few of the green giants in foods that prevent cancer and there are many others. Remember, the foods -- good and bad - that we put into our bodies affect us. Make the right choice.

High intake of cancer-fighting foods like vegetables, fruit, fish, calcium-rich foods and fiber was associated with a decreased risk of colorectal, lung and breast cancers, while red and processed meat intake, alcohol intake, unhealthy body mass index (BMI), and abdominal obesity were associated with an increased risk.

16 ∙

∙ Oct 2017 ∙

Matthew 6:33 Seek first his kingdom and his righteousness, and all these things will be given to you as well.

Dr. Katherine Williams, MD, FACOG, IF

Turn Back Time with the Wave of a Wand ThermiVa: Vaginal and Labia Rejuvenation

How often do you cross your legs when you sneeze or cough? Is it hard to run after your kids or grandkids without leaking urine? With the passage of time or after the birth of a baby, incontinence can become an embarrassing and frustrating part of daily life for women. Dr. Katherine Williams is pleased to offer the groundbreaking ThermiVa as a treatment for urinary incontinence, helping women regain what time or childbirth has taken away.

ThermiVa is a non-surgical procedure that uses temperature-controlled radiofrequency to generate the body's own collagen production, healing the vaginal tissue and tightening the labial tissue to reduce a noticeable sag. A gentle wand is used both in the vagina and externally around the vulva and clitoral area.

Women who are suffering from incontinence, vaginal dryness, loss of vaginal elasticity, or a decreased response to sexual stimuli are seeking out ThermiVa treatments in record numbers to address their needs.

The results speak for themselves! Our patients report that they rarely need to wear panty liners any longer.We also hear from women who didn't feel feminine for years that ThermiVa gave them back mois-

18 ∙

∙ Oct 2017

ture and sensitivity in the vaginal area. As an added benefit, patients are having more intense orgasms and seeing their relationships improving, drawing closer to their partners as the intimacy improves.

Patients should expect their results to last for approximately one year. But with pelvic floor exercises and physical therapy, the results can last even longer.

Without pelvic floor exercises, touch ups are recommended yearly to maintain the rejuvenating results of ThermiVa. ThermiVa is an appealing alternative to life-long expensive medications or risky surgeries to correct the same problems.

ThermiVa treatments are performed in Dr. Williams' office in Covington. Dr. Williams is a board certified OBGYN and an expert in women’s sexual health, therefore she can best optimize the treatment plan for the patient. The treatments occur monthly over a three month period and take about 30 minutes each. Patients should expect to see an improvement in symptoms after each treatment and can resume sexual activity immediately!

For more information about ThermiVa or to schedule an appointment with Dr. Katherine Williams

at the Southern Institute for Women's Sexual Health, please visit our website at www.siwsh.com or call our office at 985-871-0707.

Dr. Katherine Williams, MD, FACOG, IF

Covington 985-871-0707 104 Innwood Drive New Orleans 1717 St. Charles Ave. SIWSH.COM

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s e t u l G

BY: tRisHa MaHOneY

I warm up with ten 40 to 50 yard sprints before every glute workout.

It shuttles blood to my muscles and primes my gluten for an all out attack.

Let's get one thing clear: It's all about the bum. Sure, built biceps fill out a shirt and sixpack abs are the prize of every beachgoer, but the back is where it's at. A bodacious booty is essential to a good physique—and not just for stage-bound fitness contestants. Everyone seems to want a great bum. Photos of posteriors flood the Internet and are often the most viewed—and "liked"—body part on social media. There's just something magical about a beautiful butt!

"How do you get your butt like that?" is the fitness question I hear the most. And before you say it, yes, genetics play a part. Just like a pretty smile or clear skin, there are people born with a genetic booty advantage, but that doesn't mean it's impossible to improve your glutes. Women often turn to cardio to "get a butt," but the clear path to a better booty doesn't go through the treadmill or the elliptical. Instead, start with weights.

Skip the skimpy weights to build a booty.

Your butt gets bigger as it gets stronger, so use heavy weights that limit you to 5-12 reps per set.

Weave this workout into your regular workout plan one or two days per week. Believe it or not, this is more than enough time under tension to build the better butt you want. More training isn't always better. Targeting your glutes more than twice per week can actually slow down the buttbuilding process. Your glutes need ample time to rest, recover, and grow. For each exercise, aim for 5-12 heavy reps.

20 ∙

∙ Oct 2017 ∙

EXERCISE 1: SQUATS

1 2 3 4

Squats work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged. Squatting until you're below parallel—the lower the better—puts the emphasis on your glutes and hamstrings. The narrower your stance, the more focus you put on your quads.

EXERCISE 2: STIFF-LEGGEDDEADLIFTS To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my feet positioned in a close stance, but you can make them sumo—feet wider than shoulder-width apart and slightly pointed out—to switch things up. Keep the bar as close to your legs as you can. Keep your back straight.

Go down as low as you can while feeling a deep stretch, and then come back up. Don't let your lower back round.

EXERCISE 3: DUMBBELL LUNGES These elevate your heart rate and will make you sore the next day. With your arms at your sides and a dumbbell in each hand, step forward. Lunge and alternate legs with each step. Lunge low. Make sure your front knee never extends past your toes.

EXERCISE 4: KETTLEBELL SQUATS

Stand up straight, holding the kettlebell in front you with arms hanging down so Kettlebell is front of you pelves.

Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 5-15 reps.

JeRemIah 29:11 FOR I KNOW THE PLANS I HAVE FOR YOU,” DECLARES THE LORD, “PLANS TO PROSPER YOU AND NOT TO HARM YOU, PLANS TO GIVE YOU HOPE AND A FUTURE.

BALSAQ optimizes the versatility and ease of massage balls for trigger point release therapy

All of the hard work is now behind us! We have years of research & development; manufacturer sourcing and prototype refinement. We've perfected the BALSAQ and are confident and excited to offer them to you! Our manufacturers are as proud of the results as we are and are on standby, ready to fill every order in as little time as possible Interested in a demo? Contact KC2 at 985-259-5040 or shoot them an email at KC2mobility@gmail.com.

Christy Peachey, ND CNHP

Kristie Gagliano

by aaronPOTTS

r a Fe

What Are You Afraid Of

Do you think it's possible that fear could be the primary factor in determining whether or not you succeed in any given endeavor? I submit to you that it's not only a possibility but a probability. It may seem like there are more "traditional" roadblocks in your way, but that is very often merely an appearance and not the actual reason why people fail to attain their dreams. One of the reasons why fear is not seen as the culprit is because we tend to think of fear in terms of being afraid to fail at something. However, fear of SUCCESS is often just as much of a factor, if not more so.

Let's look at a few examples in order to illustrate this point:

´1: WHEN IT COMES TO LOSING WEIGHT OR GETTING IN SHAPE, 2: WHAT ABOUT FINANCIAL INDEPENDENCE? DO YOU THINK IT IS ARE YOU AFRAID OF FAILURE, OR ARE YOU AFRAID OF SUCCESS? POSSIBLE THAT FEAR OF SUCCESS MIGHT PLAY A FACTOR IN THAT PART OF YOUR LIFE? The fear of failure seems fairly evident.You are afraid that you will not succeed because you have tried many times in the past but still haven't seen the results that you are looking for. You may also be afraid of not having the proper training or supervision in order to effectively create health improvements, or you may be afraid that you are going to get hurt.

Those are all common concerns when it comes to physical fitness, but what about being afraid of what succeeding would actually mean to you? You would have to exercise on a daily basis, maybe even every day. You would have to eat healthy foods, and very carefully monitor the type and amounts of foods that you ingest each day.

Every day you would have to dedicate an hour or more of your time to exercising and preparing healthy foods.You would have to be dedicated to your fitness program over the long-term and stick to that program.

That sounds like an awful lot of work, and not very much play! In fact, success in your attempts to lose weight or improve your health sound very much like something that you might even be afraid to try, for fear of having to give up on the things that you enjoy doing.

22 ∙

Most people are afraid of failure in this regard because of traditional reasons; their job doesn't pay enough, they have too many bills to ever save any significant amount of money, they don't have enough time to bring in extra income, etc.

Once again, those might be valid concerns, but what about being afraid to succeed?

If you were financially successful, you would gain a lot of responsibilities! Paying a lot of money in taxes is certainly on the list of things that might be afraid of. Managing whatever successful business endeavor that allowed you to become successful could also be causing you some anxiety about succeeding financially. Leaving the "comfort zone" that you have known all of your life is definitely scary! You may be broke right now, but at least you know where you stand, right?

Once again, fear of having to actually do what it takes to Succeed could be keeping you from making an honest effort to have the money that you think you want so very badly!

∙ Oct 2017 ∙ "Understand Fear, Learn To Identify It, & NeVer Let It Be A Part Of Your Decision MaKeing Process."

3: AND

FINALLY, LET'S TALK ABOUT RELATIONSHIPS.

WHO

HASN'T BEEN

AFRAID OF THE POTENTIAL OUTCOME OF A RELATIONSHIP AT SOME POINT IN THEIR LIFE? On one hand, the fear of failure is definitely there.You are afraid that the "one" person for you simply doesn't exist. You may be afraid that you will be rejected because you aren't attractive, successful, or entertaining enough. Maybe you are afraid that no one will want you because you have a disability, children from a previous marriage, or maybe you have a chronic condition that you feel makes other people stay away.

Some powerful fears there to be sure, but let's look at the fear of actually Succeeding in a long-term relationship: You may be afraid of "settling down" with one person and giving up the freedom to date others or to spend time with people that you are interested in. You may be afraid that you will have to be responsible on a daily basis once you start interacting frequently with another person, or with that person's children. For that matter, you may be afraid that you will have to give up some of the attention that you get from your own children, or that you may have to share responsibility for them with someone else. You may be afraid to get into a long-term relationship because you'll have to start keeping your significant other informed about what you do, and when you'll be home.

TAKE HOME MESSAGE Whether you are talking about a fear of successful health or weight loss, being afraid to actually make the kind of money that you want to make, or simply being scared about the possible outcome of a truly successful long-term relationship, one thing is very clear - YOU need to get clear!

If you don't get clear of the fears that are keeping you from being successful, then guess what? You never will be what you want to be! Your fears will keep you exactly where you are right now in your life, and 30 or 40 years from now, you will still not have any of the things that you were too afraid to successfully pursue.

Don't let fear keep you down - whether it is the fear of failure or the fear of Success. Decide what you want, and then go out there and make it happen. In the end, you'll be glad that you did!

Find

Happiness

BY: tRaVis ManneY

With a Pet Thinking about adding a furry or feathered member to your family? Pets can provide perks no matter what your age. Maybe that’s why 62% of households in the U.S. already have one. It’s true care and feeding a dog, cat, or even a goldfish can cost money and time. The two things families are always short on. But the unconditional love and boost to your well-being that a pet can bring may well be worth your investment.

HeRe’s HOW Pets — esPeCiallY DOgs Can iMPROVe YOUR HealtH anD HaPPiness: a pet is good for your Heart:

pets get you moving:

High levels of cholesterol and triglycerides can up your risk of heart disease, but owning a cat or dog can lower both, according to the Centers for Disease Control and Prevention (CDC). Owning a cat or dog can also increase your chances of surviving a heart attack.

You can’t be a couch potato when you have a dog. Walking a dog regularly means you’re less likely to be obese and more likely to be physically active, the NIH has found. The benefits continue to pay off as you age. One study followed 2,500 adults, 71 to 82 years old. The result: Those who took their dogs out regularly had more physical stamina & energy; they walked faster and for longer periods of time and had more mobility inside the house. Another plus: All that time outdoors increases your vitamin D levels and helps keep your bones strong.

pets lower stress and depression: Stroking your cat or dog can lower your blood pressure and make you feel calmer. Even watching fish can ease tense muscles. Playing with your pet increases the levels of the feel-good chemicals serotonin and dopamine in your brain.

Maybe that’s why people recover from a stressful situation more quickly when they’re with their pets than with their partners or friends, a study done by the National Institutes of Health (NIH) found.

pets connect you to a community: Dogs, like babies, are conversation starters. On walks, you’re bound to stop for a chat or two with other dog owners. Pets also give you the chance to meet like-minded owners at the vet, pet store, or training classes. There’s even a chance to connect online, where you can find forums and Facebook fan pages devoted to individual dog and cat breeds.

24 ∙

pets a source of comfort: People may need people to live a richer life, but pets can provide many of the same perks, according to a study published by the Journal of Personality and Social Psychology. Pet owners had greater self-esteem and were better able to bounce back from rejection, the study found.

Of course, not everyone is cut out to be pet owner. If you feel you can’t spare the time or funds, reap the rewards of pet ownership by fostering a rescued animal or by volunteering at a shelter. You’ll be helping animals in need and finding a sense of purpose in the process — and that’s a win-win for everyone

∙ Oct 2017 ∙ Romans 8:31 What, then, shall we say in response to these things? If God is for us, who can be against us?

4 Health Benefits Of Dogs 1. Help you lose weight

3. Add meaning and purpose

When Dogs Are Not So Great

Want to drop a few pounds? Grab Fido and get hoofing. Research has repeatedly found that daily dog walks help you lose weight since they force you to into moderate physical activity for 10, 20, and even 30 minutes at a time.

As we grow older, especially after we retire, it can be difficult to find structure and meaning day in and day out. Dogs take care of that.

2. Improve your social life

Back in the olden days (the ‘90s), experts believed having a dog in your home contributed to children’s allergies. Fortunately, recent research shows just the opposite is true: Dogs and cats actually lower a child’s chance of becoming allergic to pets—up to 33 percent.

According to the Centers for Disease Control (CDC), just over 86,000 falls per year are caused by pets ― 88 percent by dogs. Falls can be cataclysmic health events for people who are older, frequently leading to serious injury (broken hips, etc.) and long hospital stays. If you’re looking to adopt, consider mobility issues, and make sure to take steps to reduce the dangers of falls.

As we age, it becomes harder to get out and meet people. Not so for dog owners. Researchers have found that about 40 percent make friends more easily, possibly because the vast majority speak with other dog owners during walks.

4. Prevent grandkids’ allergies

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