DonÕt let Exercise-Induced Asthma Stop
Exercise-Induced Asthma
Symptoms usually begin about five to
20 minutes after beginning to exer-
cise. 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.
Richard J Guillot, M.D. Board Certified In Adult & PediatricAllergy & Immunology
Northshore Allergy & Immunology, LLCNAI, LLC Office (985) 792-4022
NEW LOCATION: 355 Lakeview CT. Covington, LA 70433
INSPIRATIONALNOTES
mastHEAD
November2013 Coming up next month:
Nerium
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, & Hammond
publisherkellyWALGAMOTTE
editorlanaWALGAMOTTE
marketingscotANTHONY
page 8
Tid BITS
page 13dragon’sCORNER
account executivegregFLORIDI
chief designerchrisTIBLIER
contributing writersmikeMILLS
jamesFAMBRO, MD
catherineWILBERT
larryMcEWEN
garyDRAGON
lyndsiLEWIS
travisMANNY
kristenSMITH
lindaCUCCIA
lisaVONEBERSTEIN
page 10supplementREVIEW
page 14chiroTALK
volume4 NUMBER 10
Metro Fitness is published monthly by Metro
Fitness P.O. Box 752, Slidell, LA 70459, 985-
778-6171.
Copyright 2012 by Metro Fitness. No part of
this publication can be reproduced without
the written, expressed consent of the pub-
lisher. 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 opin-
ions of the publisher. For advertising informa-
tion, contact Metro Fitness business depart-
ment at 985-778-6171 fax at 985-201-8165
or e-mail at [email protected].
Letters to the Editor are Welcome – send
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E-mail letters to [email protected].
The Editor reserves the right to edit for
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page 13healthyEATS
page 18spiritualFITNESS
page 24 Warning Signs of a Heart Attach
by travisMANNYpage 12 Heartbreak
by lindaCUCCIA
page 16 Revolution Fitness NOLA
by lindaCUCCIA
page 28 HIIT High Intensity Interval Training
by aaronPOTTS
page 22 Celebrate Without Gaining Weight
by catherineWILBERT
page 20 5 Simple Rules for Amazing Health
by krisGunnars
kellyWALGAMOTTE
publisher
Cover: Revolution Fitness NOLA
By: lindaCUCCIA
Photos By: renyRAMOS
Page: 16
cover
A man stopped by a river to drink water. There he saw a scorpion floun-
dering around in the water. He decided to save it by stretching out his
finger, but the scorpion stung him. The man still tried to get the scorpi-
on out of the water, but the scorpion stung him again. A man nearby told
him to stop trying to save the scorpion, it will only sting you more. But he replied, "It is the nature of the scorpion to sting. It is
my nature to love. Why should I give up my nature to love just because it is the nature of the scorpion to sting?"
Don't give up loving.... Don't give up your goodness. Even if people around you sting!!!
A good character is the best tombstone. Those who loved you and were helped by you will remember you when forget-me-nots
have withered. Carve your name on hearts, not on marble."
God Bless,
Kelly Walgamotte Read us online at:
(985) 778-6171 • [email protected] www.metrofitnessmag.com
Like Metro FitnessMagazine on:
6 www.metrofitnessmag.com Nov 2013
The birth of three monkeys from a stem cell
research program is being hailed as a major break-
through in genetic engineering. It appears that the
mouse stem cells widely used in studies follow a
different developmental process that was previ-
ously thought to be identical to primate and
human.
Scientists have opened a window to a new
strategy, one which has seemed out of reach for
more than ten years. Now it is possible for cloning
primate and even human stem cells into living,
breathing organisms.
Monkeys Born FromStem Cells
Drinking wine may protect against the harmful effects of sunburn,
researchers from the University of Barcelona revealed in the Journal of
Agricultural and Food Chemistry. They explained that grapes and grape
derivatives have a compound - a flavonoid - that helps protect human skin
from the damaging effects of ultraviolet radiation.
The authors explained that wine has been shown in previous studies to
have some effect in protecting against Alzheimer's disease, cavities, and
prostate cancer. However, no prior study had looked at the effect it may
have on human skin.
Wine Consumption May ProtectAgainst Sunburn
Some Women Hit theBig O During Exercise
Splenda (sucralose) is being downgraded from "safe" to "cau-tion" after an Italian animal study linked sucralose to a higherrisk of developing leukemia. The Center for Science in thePublic Interest (CSPI) says it awaits the Italian study's reviewbefore deciding what long-term safety grade to assign toSplenda in its Chemical Cuisine guide to food additives.Hundreds of millions of people globally use artificial sweeteners,which are commonly found in a wide range of food and drinks,including food for diabetes, cakes, milkshakes, soft drinks, andeven medications.The steadily growing problem of obesity and type 2 diabetes indeveloped and middle income countries has led to rising demandfor reduced-calorie foods and drinks. However, the growth of theartificial-sweetener market has brought with it concerns amongconsumers regarding the potential health consequences.
How Safe Is Splenda(Sucralose)?
Some women reach orgasm during exercise, especially those thatinvolve the core abdominal muscles, researcher Debby Herbenick and J.Dennis Fortenberry, M.D., both from Indiana University, wrote in the jour-nal Sexual and Relationship Therapy. The researchers explain that "core-gasm" - reaching an orgasm from exercising the core abdominal muscles -has been mentioned in the media for some time. However, they add thatthe findings in this latest study are new.
Herbenick said: "The most common exercises associated with exercise-induced orgasm were abdominal exercises, climbing poles or ropes, bik-ing/spinning and weight lifting. These data are interesting because theysuggest that orgasm is not necessarily a sexual event, and they may alsoteach us more about the bodily processes underlying women's experiencesof orgasm."
8 www.metrofitnessmag.com Nov 2013 Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
According to an article published in Circulation:
Journal of the American Heart Association,heart attack risk after bereavement ismuch higher for several weeks after theloss. The day the loved one dies, the riskof a heart attack is a stunning twenty onetimes higher.
The article also warns friends andfamily to look for signs of heart failure inthe bereaved person, ensuring they relaxand maintain any medication regime they maybe on. The study was conducted with nearly2000 adult heart attack survivors and while therisk of a heart problem declined over the firstmonth, it still remained at six times the normalrisk during the first week after a loved one died.
A Broken Heart BreaksYour Heart, Literally !
Revolution Fitness NOLA has taken the leading training methods from around the country and put them all under one roof.
No matter what your fitness level is, we have something for you. We are a personal training gym that takes guesswork
out of fitness and revolts against standard box gyms. Revolution Fitness believes your body is the machine, and by using
functional training tools and innovative training programs, we will have your machine operating at its highest levels. Our
coaches are with you every step of the way motivating, teaching, engaging, and pushing you to be in the best shape of
your life. Let us use our tools to build your machine and keep it running at its highest possible performance level.
When it comes to fitness, we know
you want quick, long-lasting results.
We also know that trying to find a routine that works can be overwhelming especially if
you're just starting. Don't get discouraged. Revolution Fitness NOLA has joined forces with
the number one gym in America, and our trainers and coaches specialize in the best train-
ing methods in the country. It won't take long before you start noticing and seeing those
results you crave.
I worked out until my ninth month of pregnancy and felt great!
Revolution Fitness offers group training and programs which are
unlike anything I've ever seen before.
The group dynamic is very motivating yet you still get that one on
one attention from the trainers.
Since having a baby, time is of the essence. I only work out twice a
week at Revolution Fitness and the results are unbelievable.
Working out here at Revolution Fitness is so much
more affordable than having a full time personal
trainer. Revolution Fitness is just so different than
any other place that I've experienced. If you're
serious about getting in shape, then this is the
place to be.
The holidays have arrived and with them all the
sugar filled deserts and treats that are loaded with
empty calories. Leaving you with the feeling of being
bloated. This year satisfy sugar cravings without the
excess of calories by using all natural, sugar free
sweeteners when preparing tasty holiday snacks! With
so many sugar substitutes available these days, it can
be difficult to choose the right one. Many so called
“natural” sweeteners can actually do the body more
harm than good and give diabetics a false sense of
security when choosing a desert or beverage during
the holidays.
Aspartame (NutraSweet) is one of the most used
artificial sweeteners in the world today. It also hap-
pens to be one of the most dangerous. Aspartame is
used in thousands of products as a substitute to sugar,
though consumers would actually be better off eating
smaller amounts of regular sugar. Aspartame has been
linked to possible causes for cancer, short term mem-
ory loss, gastric problems, and neurological disorders.
Sucralose is a artificial sweetener sold under the
brand names Splenda . Though marketed as a “No
calorie sweetener,” Splenda products that also include
bulking agents contain 12.4% the calories of the same
volume of sugar. Although the “nutritional facts” label
supplementREVIEW“Have Your Cake, and Eat it too!”
by: mikeMILLS
Mike Mills is an ACSMCertified Personal Trainer,has a B.S. in Health andExercise Science from theUniversity of Mississippi(Ole Miss), and 10+ yearsexperience in the Vitaminand Supplement Industry.
on Splenda’s retail packaging states that a
single serving contains zero calories,
each individual, tear-open package con-
tains 3.31 calories. Such labeling is
approved in the U.S. because the FDA’s
regulations permit a product to be
labeled as “zero calories” if the “food
contains less than 5 calories per refer-
ence amount customarily consumed and
per labeled serving.” Because Splenda
contains a relatively small amount of
sucralose, little of which is metabolized,
virtually all of Splenda’s caloric content
derives from the highly fluffed dextrose
or maltodextrin bulking agents that give
Splenda its volume. Like other carbohy-
drates, dextrose and maltodextrin have
3.75 calories per gram.
Xylitol is all natural, not an artificial
chemical like aspartame, sucralose, and
splenda. It can be found in berries, fruit,
vegetables, and mushrooms. Xylitol
resembles sugar in consistency and taste,
but has a third fewer calories and is a
great sugar alternative for diabetics.
Xylitol can be safely used as a sugar sub-
stitute in most sugar-free recipes.
Stevia is a unique plant native to the
areas near the rain forests of northeast-
ern 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 sweet-
ener for any beverage. Stevia is also
excellent for both cooking and baking.
When preparing holiday dishes limit
the amount of sugar being used and sub-
stitute with Xylitol and Stevia instead.
Xylitol and Stevia can both be found in
local health food and vitamin stores.
Make sure to read nutrition labels care-
fully to avoid ingesting harmful chemicals
like Sucralose and Apsartame, and
remember portion control is vital during
the holidays. With careful planning and
preparation, one can truly have their
cake and eat it too!
Anyone who has ever been heartbroken knows the
pain can be as intense as a physical injury. During this
time, we might abandon our established fitness habits
and adopt some unhealthy
ones in attempts to find
relief. To heal properly and
continue moving forward
on our fitness journey, it is
essential to understand
some key truths.
First, the pain of
heartbreak, no matter how
intense, can be endured and will subside. Rejection
can feel like a knife stab, and the sadness of losing a
treasured connection can feel dark and heavy. We fear
the negative emotion will last forever and we will
never again experience joy and lightheartedness. In
moments of intense grief, we may choose to eat,
drink, or sleep excessively to self-soothe, and some
even pour their emotions into another relationship to
escape. A healthier alterna-
tive is to simply accept the
pain as part of the process.
When we know without a
doubt that it can be endured
and will subside, we can
examine and respect it. Pain
serves an important function
in our lives, and engaging in
unhealthy behaviors solely for the purpose of avoiding
pain tends to prolong the healing process.
Another important truth is that emotions do not
dictate behavior. Decisions dictate behavior. No mat-
ter how devastated we feel on the inside, we can still
cuccia’sCORNER
Heartbreak
by: lindaCUCCIA
“Pain serves an important func-tion in our lives, and engaging inunhealthy behaviors solely for thepurpose of avoiding pain tends toprolong the healing process.”
The shoulder is the most mobile joint in the body. It is con-
sidered a ball and socket joint, but it looks like a golf ball
sitting on a golf tee. This joint is held together by a com-
plex network of muscles, tendons, ligaments, and a cap-
sule. This network provides stability to the joint, maintain-
ing the ball in the socket during movements. If any part of
it is not functioning properly, you can develop a PAINFUL
SHOULDER.
Shoulder pain is a common problem in athletes who per-
form repetitive overhead movements such as baseball/soft-
ball players, volleyball players and swimmers. Shoulder
pain is also common in people who work with their arms
over their heads such as painters, electricians, and carpen-
ters. Repetitive movements can cause the muscles of the
shoulder to fatigue and weaken. When a structure in the
shoulder weakens, the stability to the joint is compro-
mised, causing the ball to move abnormally inside the sock-
et. As it continues to move abnormally, the rotator cuff
weakens and is overpowered by the outer (deltoid) mus-
cles. This muscle pattern results in the ball migrating supe-
riorly (upward) by the deltoids instead of remaining in the
center of the socket, causing pain and inflammation to the
shoulder tissues. Continuing to perform your sport or activ-
ity with shoulder pain will lead to further injuries including
rotator cuff tears and shoulder tendonitis.
Having a painful shoulder due to repetitive movements is
not a season ending injury if caught early enough. It can be
treated conservatively with physical therapy. If you are an
athlete or work overhead and are suffering from unex-
plained shoulder pain, give us a call at Action Physical
Therapy and Sports Medicine. After a thorough evaluation
of your shoulder, we can start you on a strengthening and
stabilization program targeting your shoulder problems.
Don’t let ongoing shoulder pain keep you from performing
your best. Contact us at ACTION PHYSICAL THERAPY so we
can get your shoulder BACK INTO ACTION.
dragon’sCORNER
garyDRAGON
THE PAINFUL SHOULDER
This stew is like a traditional stew
that can be made with any type of
lean beef. I use shoulder tendon
which, in my opinion, is the second
tenderest piece of meat next to the
filet. The addition of barley adds
good, clean carbohydrates to the
dish instead of potatoes. This is a
high protein meal that keeps you full and satisfied
and is great left over!
To Make:
In a large stock pot or Dutch oven, sauté the veggies
(not tomatoes) in the olive oil until almost tender.
Then add the meat and just brown it (don't cook it
thru.) Next add the tomatoes and the rest of the
ingredients, and cook for about 40 minutes to an hour
on a low simmer. Check barley for tenderness and
then enjoy!
healthyEATS
robHOWELL
Hearty Beef and Barley Stew
Gary Dragon, owner of Action Physical Therapy and Sports Medicine, has a Master’s & Doctorate degree in Physical Therapy from the University of St. Augustine.Gary has 13 years of experience specializing in orthopedic and sports related injuries.
Ingredients:2 tsp olive oil2 lbs lean beef chopped1 ½ - 2 cups pearled barley (depends onhow thick you want it)2 med. yellow onion diced1 red bell pepper, diced1 green bell pepper, diced4 ribs celery, diced
1 14 oz can diced tomatoes with juice,or 2 med fresh6 cups low-sodium beef broth3 cloves garlic, crushed3 bay leaves1 tbsp fresh thyme¼ tsp red pepper flakes1 tbsp Worcestershire sauce1 tsp Italian seasoningSalt and pepper to taste
pursue our health and fitness goals by
deciding to do so. In fact, we can find sol-
ace in the practice of dressing for the
gym, completing our established workout
routines, and making healthy food choic-
es in spite of how we feel. Eventually,
when the pain is gone, and the heart-
break is just a memory, we can look back
over that time period and be proud of our
progress.
Finally, focusing on the present is a
powerful method for finding relief from
negative emotions. Whenever our
thoughts wander to the past or the
future, we can benefit greatly from redi-
recting our attention to the present
moment. Noticing a beautiful sunset
while we walk outside, enjoying the warm
sudsy water while we wash dishes, listen-
ing to our children’s laughter, and appre-
ciating the wonderful aromas as we pre-
pare healthy meals keeps our thoughts in
the present and leaves little room for
wallowing in sorrow. Author Eckhart Tolle
writes, “As soon as you honor the present
moment, all unhappiness and struggle dis-
solve, and life begins to flow with joy and
ease.”
A few years ago I endured what felt
like the worst heartbreak imaginable.
Although I experienced a depth of sadness
that seemed infinite at the time, I con-
tinued to engage, by faith, in my daily
responsibilities, and to progress toward
my goals. I believed that the pain would
eventually subside, healing would take
place, and understanding would come. As
I look back on it now, I am so thankful for
the experience and consider it an honor.
The journey from heartbreak to healing
can feel like running a marathon. But
crossing the finish line is pure joy.
Every decision counts.
Linda is a National Board Certified teacher, certi-
fied group fitness instructor and personal trainer,
presenter, writer and life coach. She is most pas-
sionate about BodyPump and helping others
achieve their fitness goals www.everydecision-
counts.org
Pregnancy is a major event, but it
doesn't have to include being in pain or
discomfort. Nearly half of all pregnant
moms will develop low-back pain. For
those who have suffered from low-back
pain in the past, the problem can become
even worse and prevent exercise and other
activities. This is because during pregnan-
cy, a woman's center of gravity shifts for-
ward to the front of her pelvis, increasing
stress on her joints. As the baby grows in
size, the curvature of her lower back
increases and places extra stress on the
spinal discs. To compensate, the normal
curvature of the upper spine increases and
hormones help loosen the ligaments
attached to the pelvic bones. These natu-
ral changes designed to accommodate the
growing baby can result in postural imbal-
ances.
So what can you do? Exercise during
pregnancy can help strengthen your mus-
cles and prevent discomfort. Try exercising
at least three times a week, gently
stretching before and after. Check with
your doctor or midwife before starting or
continuing any exercise. Walking, swim-
ming, and stationary cycling are relatively
safe cardiovascular exercises for pregnant
women. Jogging can be safe for women
who were avid runners before becoming
pregnant, if done carefully and under a
provider's supervision. Don't let your heart
rate exceed 140 bpm and stop your exer-
cise routine immediately if you notice any
unusual symptoms, such as bleeding, dizzi-
ness, nausea, weakness, blurred vision,
increased swelling, or heart palpitations.
Ergonomics is important too. Wear
flat, sensible shoes as high heels worsen
postural imbalances. When picking up chil-
dren, bend from the knees, not the waist
and never turn your head when you lift.
Rest is key so elevate your feet for a few
moments when you need a break.
Sleep on your left side with a pillow
between your knees to take pressure off
your lower back. Lying on your left side
allows unobstructed blood flow and helps
your kidneys flush waste from your body.
Full-length "body pillows" may be helpful.
If you sit at a computer for long hours,
position the monitor so the top of the
screen is at your eye level, and place your
feet on a small footrest to take pressure
off your legs and feet. Take breaks every
30 minutes with a quick walk.
What can a chiropractor do? Many
pregnant women find that chiropractic
adjustments provide relief from increased
low-back pain. Studies show adjustments
Avoiding Discomfort So You Can Continue Exercising
During Pregnancy
by: dr kristinSMITH
continued on pg. 18
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healthier lifestyle choice. These calorie conscious meals are
designed for portion control, are lower in sodium, lower in fat,
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It is said that when trying to get back into optimal physical
shape and good health that it’s 20% how you work out and
80% what you eat and how you eat it.
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If you're trying to balance your work and family responsibili-ties and want to eat well, consider ordering Live Fit Meals.Instead of having to shop for the freshest ingredients and pre-pare a meal from scratch after a long day of work, trust a localhealthy pre made meal like Live Fit Meals to provide you withbalanced nutritional meals. If you're searching the GreaterNew Orleans area for healthy gourmet food delivery services,check out our web site for delivery options
by: lindaCUCCIA photos by: renyRAMOS
What makes Revolution Fitness NOLA so
unique is the elite training programs it offers that
simply cannot be found in traditional gyms. First, the
facility houses the Mike Boyle Strength &
Conditioning program (MBSC Thrive) which offers the
most comprehensive performance enhancement
training, reconditioning, and personal training avail-
able today. MBSC’s results-driven approach covers
every aspect necessary to achieve your goals,
whether they involve sports performance, weight
loss, or a healthier lifestyle.
Also incorporated into the
facility is the Training for Warriors
program (TFW), a physical and
mental training program origi-
nally created for fighters by
Martin Rooney. TFW utilizes ongo-
ing evaluation and feedback to adapt
specific strength and conditioning protocols to
best fit individual needs. TFW encompasses
warmups, speed training, strength training,
endurance training, flexibility work and
nutrition, all of which are based on the com-
prehensive evaluation process. Training For
Warriors is designed to build strength,
improve conditioning, reduce fat and/or increase
muscle.
Revolution Fitness also offers Parisi Speed
School, which is the nation’s premier program for
improving athletic performance and building self-
confidence and character in young people. And in
addition, the facility contains the most up-to-date
athletic equipment, including Indo-Row Water
Rowers and Keiser compressed-air resistance
machines.
Revolution Fitness is the creation and passion of
co-owners Lyle Schween and Christian Varnado. Dr.
Lyle Schween, chiropractor on the Northshore, had
always worked out in big gyms, but found that his
routines had become stagnant and his
results were disappointing. When he
began suffering from work-related back
issues, he met and hired Personal
Trainer, Christian Varnado, who hap-
pened to be training clients in his
home gym at the time. Christian
was using his own ath-
l e t i c -
b a s e d ,
functional
f i t n e s s
training pro-
gram, and even
though he worked as
a policeman full time,
his client base had grown
so large he had begun
to dream of shifting his
career to the fitness
industry. When the two
began sharing their ideas,
they decided to research and travel around the coun-
try to find the latest and most effective training
methods available. Specifically, they wanted to find
programs that incorporated individual evaluation,
goal setting, corrective exercises, illness and injury
prevention, and guidance for achieving total wellness
inside and out. And the results of their research can
be experienced now at Revolution Fitness NOLA.
Dr. Schween says that within weeks of training
with Christian he saw measurable improvement in his
strength, mobility and overall fitness. Like everyone
who enters the program, he underwent a Functional
Movement Screen first to expose areas of weakness.
Christian then used those results to design a program
specifically for him, to correct vulnerabilities and
increase core strength. Lyle says he has never felt
better. “In my practice as a chiropractor, I see so
many exercise-related injuries that could have been
prevented with the right training program. With the
Learn more about as Online at:
w w w . r e v f i t n o l a . c o m
continued
There are many myths and old wives’ talesout there, and the world of fitness has a few ofits own. We’ve all heard the “fairy tale” storiesabout ways to lose weight and get fit withouthaving to exercise or follow a proper diet! Mostof us would say, “Are you kidding, can’t hap-pen!” However, there is something we shoulddo in addition to cardio and weight trainingthat will boost our physical condition in a pow-erful way. I guess you could call it a supplementof sorts. What on Earth am I talking about?Spiritual fitness! Many never achieve their ulti-mate physical condition because they ignorethe condition of their spiritual life. The two areintricately interwoven. When a person is bitter,bothered, broken, or burdened in their spirit,there’s just no way their body is not affected.It would actually be better to focus on your
spiritual life and let physicaltraining be the supplement!
In the Bible, Paul put itthis way in a letter to his young apprenticeTimothy:
1 Timothy 4:7-9 NIV
“Have nothing to do with godless myths andold wives' tales; rather, train yourself to begodly. For physical training is of some value,but godliness has value for all things, holdingpromise for both the present life and the life tocome. This is a trustworthy saying that deservesfull acceptance.”
Encouraging Physical and Spiritual Fitness
by: Dr. Larry T. McEwen
Senior Pastor, Northshorechurch.net
are safe for a pregnant woman and her
baby and can be very attractive to
those who are trying to avoid medica-
tions in treating their back pain.
Studies also show that adjustments
during pregnancy can help a woman
maintain activity level as well as help
the baby get into the proper position to
be born. It can also help in the eight
weeks after delivery. Ligaments that
loosened during pregnancy begin to
tighten up and joint problems brought
on during pregnancy should be treated
before the ligaments return to their
pre-pregnancy state. This prevents
muscle tension, headaches, rib discom-
fort, and shoulder problems. Check out
www.icpa4kids.org for more research
on pregnancy, maintaining activity
level, and Chiropractic care and don't
forget to call our office if there is any-
thing we can do to help. Helping preg-
nant women maintain their active
lifestyles and enjoy their pregnancy is
one of my favorite things to do!
Dr. Kristin SmithLifeCare Family
Wellness &
Chiropractic
(985) 774-9303
Functional Movement Screen, which evaluates range of motion and movement patterns
and identifies weaknesses, the trainer can actually predict where the next injury is
likely to occur and design a program to prevent it.” Although this kind of training is
invaluable, it is surprisingly cost-effective, and takes far less time than traditional gym
workouts. “I have seen far better results in one-hour sessions at Revolution Fitness than
I ever did spending twice that time in the gym.”
One aspect of Revolution Fitness that members benefit greatly from is the group
training. According to Stephen Kriebel, “It’s unlike any other gym I’ve ever been to.
The whole team atmosphere, training with a group, makes you really want to come
because you don’t want to disappoint your fellow group members.” Christian says the
groups are small, 3-4 people per trainer, and each person is working at the level of
intensity designed for him. The smaller group format helps with motivation while main-
taining the personal attention each member needs. Courtney Reed calls it “a kind of
community, a group of team mates that help inspire you.”
According to another member, Dr. Johnson, “What I find different about Revolution
Fitness is the professionalism. They are really invested in the individual and helping you
reach your goals. They have high quality trainers, equipment, and programs.” Christian
adds that each trainer he employs is certified in every program and on every piece of
equipment offered. “Here there is an emphasis on education. The trainers and coach-
es hold 8-10 certifications each, and we are always learning.”
Revolution Fitness NOLA also features Café Thrive, a performance food bar that
makes delicious, all-natural smoothies with no artificial ingredients. MBSC Thrive direc-
tor Adam Lassus says this facility is the best he has ever seen in the fitness industry. “It
offers elite sports performance and training for adults and kids, plus a smoothie/cof-
fee bar to refuel after workouts. Families can improve their health and wellness and
have fun, all in one place.”
If you are ready to change your body and your life in a small-group training atmos-
phere with the most effective and motivating programs to help you reach your goals,
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in and see this innovative facility and meet the trainers and coaches. After the first
visit, you will want to go back.
Being healthy often seems incredibly complicated. There are advertise-
ments everywhere and various experts giving conflicting advice. However,
being healthy doesn’t need to be complicated. People were much healthier
in the past, before all the dieting and “health products” took hold of our
society. The rules haven’t changed since then… our genetics are the same
and what worked for us back in the day can also work for us now. To gain
optimal health, lose weight, and feel better every day all you need to do is follow these five simple rules.
20 www.metrofitnessmag.com Nov 2013
1. Do Not Put Toxic Things intoYour Body
There are so many things in the
environment that are downright toxic to
our bodies. Given the addictive nature of
some of these things, people often have a
real hard time avoiding them. This
includes the usual suspects like ciga-
rettes, alcohol, and abusive drugs. If
you’ve got a problem with those… then
diet and exercise are the least of your
worries. But what is MUCH more common
today is eating unhealthy, disease-pro-
moting foods. If you want to gain optimal
health, then you need to minimize your
consumption of these foods. A list of
these foods include processed foods,
sugar, wheat, and all fats that require
chemicals and factories to produce. This
includes man-made trans-fats, as well as
refined seed and vegetable oils like soy-
bean, corn and sunflower oils.
You can't be healthy if you keep put-
ting disease-promoting things into your
body. This includes tobacco and alcohol,
as well as certain foods and ingredients.
You can't be healthy if you keep put-
ting disease-promoting things into your
body. This includes the usual suspects
like tobacco and alcohol, as well as cer-
tain foods and ingredients.
2. Lift Things and MoveAround
It’s extremely important for optimal health
to use your muscles. Lifting weights low-
ers your blood sugar and insulin levels,
improves cholesterol and lowers triglyc-
erides. It also raises your levels of testos-
terone and growth hormone, both associ-
ated with improved well-being. Lifting
weights (and other forms of exercise) can
also help reduce depression and the
threat of chronic diseases, including obe-
sity, type II diabetes, cardiovascular dis-
ease, Alzheimer’s and many more.
Exercise doesn't just make you look bet-
ter, it also improves your hormonal status,
makes you feel better and reduces your
risk of all sorts of diseases.
3. Sleep Like a Baby
Sleep is very important for overall
health and studies show that sleep depri-
vation correlates with many diseases,
including obesity and heart disease.
Here are a few effective ways
to improve sleep:
• Do not drink coffee late in the day.
• Try to go to bed and wake up at similar
times each day.
• Sleep in complete darkness, with no arti-
ficial lighting.
• Dim the lights in your home a few hours
before bedtime.
Getting quality sleep can improve your
health in more ways than you can imag-
ine. You'll feel better both physically and
mentally and lower your risk for numerous
health problems down the line.
4. Avoid Excess Stress
Excess stress can raise cortisol levels
and cause severe harmful effects on
metabolism. It can increase junk food
cravings, fat in the abdominal area, and
raise your risk for all sorts of diseases.
There is also evidence that stress is a sig-
nificant contributor to depression, which is
a massive health problem today.
In order to reduce stress, try to simpli-
fy your life. Do some exercise, practice
deep breathing techniques, and maybe
even meditation. If you simply can not
handle the burdens of daily life without
becoming overly stressed, consider see-
ing a psychologist. Stress can wreak
havoc on your health, leading to weight
gain and many other illnesses.
5. Nourish Your Body With Real Foods
The simplest and most effective way to
eat healthy is to just focus on real foods.
It’s best to eat a combination of meat, fish,
eggs, vegetables, fruits, nuts, and seeds,
as well as healthy fats, oils, and high-fat
dairy products. Whatever you do, make
an effort to choose whole, unprocessed
foods instead of foods that look like they
were made in a factory.
You Need to Stick With it For Life
It’s important to keep in mind that the
“dieting” mind-set is a bad idea, because
it almost never works in the long term. For
this reason, it’s critical to aim for a lifestyle
change. Being healthy is a marathon, not
a race. It takes time… and you need to
stick with it for life.
Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
5 Simple Rules For
Amazing Healthby: krisGUNNARS
>>The party isn’t all day long
Maybe it is, but more than likely, it will be in the
evening. And just because you will be attending a
holiday event, doesn’t mean you have to blow the
entire day. On the day of the party, pace yourself at
breakfast and through lunch with smaller protein
based meals, reserving your fat and carb count for
later that evening where there will undoubtedly be
lots of fats and carbs (and not much protein) to
choose from.
>>Eat before you goEat a small, healthy, high protein meal before
you go to the party. This will prevent you from being
ravenous when you finally get to the buffet table, and
you will be less likely to overindulge.
>>Exercise
Don’t quit the program just because it’s party
time. Sticking with your exercise program will keep
you feeling good about taking care of yourself, and
you will be less inclined to go way overboard when
choosing holiday delicacies.
>>Dress to eat less
Wear the tight-fitting dress or pair of pants that
make you look great and feel good about yourself,
AND that doesn’t allow you to eat too much. It’s eas-
ier to discourage those visions of sugarplums danc-
ing
in your head when you can feel your pants getting
tighter.
>>Make the calories count
Scout out the spread and choose small, tastesize
portions of interesting looking dishes you would like
to try. Don’t waste calories on familiar foods. Stay
away from the cheeses, fattier foods, and dips with
heavier cream bases, and remember portion control
– little nibbles add up to large servings. Vegetables
and finger sandwiches filled with meats, like turkey,
ham and roast beef, make the best choices. Avoid the
chicken, egg, and tuna salad sandwiches, which are
usually made with a lot of mayonnaise, high in fat
and calories. Also, ditch the bread and just eat the
meat. I’m sure Miss Manners wouldn’t be too
appalled at your picking at your food in the name of
health, and after all, they are called finger foods.
>>“Eat and get out!”
The slogan that made a popular restaurant in
Chicago famous, is a good rule of thumb at parties.
Once you’ve made your selections, take your plate
and leave the table – in fact, leave the room. It’s easy
to be tempted when the food is staring you in the
face. Stay away from the table and keep busy so you
won’t be tempted to eat.
>>Visit with friends ratherthan the food
It seems like tradition to gather around the food
table, concentrating on what to try next, rather than
truly paying attention to the conversation at hand.
Visit with friends, dance or mingle, and focus on
other things besides the tempting array of food. It’s
good to enjoy food, but it’s even nicer to truly enjoy
the company of friends and family you haven’t seen
in a while.
>>Drink, drink, drink WATER
Make sure to drink plenty of water before (and
during) the party. This will not only help fill your
belly, but will hydrate you when you are drinking
alcohol.
>>Keep it in perspective
Have a strategy before you leave for the party
with a designated number of cocktails that you’ll
drink and an allotted amount of food that you’ll con-
sume. If you eat more than you had planned at a par-
ticular function, that doesn’t mean you’ve blown it
for the entire holiday season, try to return to your
normal healthy eating habits the next day. Your atti-
tude about what you eat is just as important as the
food itself.
Making the effort to watch your calorie intake
is the perfect gift to yourself. . . no more need for
those nasty New Year’s Resolutions!
by: krisGUNNARS
T’was the month before Christmasand the parties begin; can I eat, drinkand be merry and still remain thin?
When it comes to the Holiday season,party foods and alcohol are symbols offestivity. Holiday celebrations, with tra-ditional buffet-style parties and heartyservings of eggnog, make it difficult forthe average health-conscious individ-ual, as the opportunity to eat and drinkmore than usual is available and entic-ing. So, how can you maintain good eating habits and still enjoy holidayparties and social gatherings? Here are a few strategies to assist youthrough this season of temptation.
“Avoid the chicken, egg, and
tuna salad sandwiches, which are
usually made with a lot of mayon-
naise, high in fat and calories”
C e l e b r a t e Without Gaining Weight by: catherineWILBERT
22 www.metrofitnessmag.com Nov 2013 Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
C e l e b r a t e by: catherineWILBERT
24 www.metrofitnessmag.com Nov 2013 Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
Who Is At Risk?
Many people think that heart attacks are a
“man’s problem,” yet heart disease is actually the
number one killer of both men and women in the
United States. In men, the risk for heart attack
increases significantly after the age of 45. In
women, heart attacks are more likely to occur in the
years after menopause (usually, after the age of
50). However, younger men and women can also
have heart attacks. Besides age, factors that
increase the risk for heart attack are:
A previous heart attack or procedure to open
up the coronary arteries, family history of early
heart disease, high blood cholesterol, high blood
pressure, cigarette smoking, overweight, and phys-
ical inactivity.
If you have one or more of these factors, see
your health care provider to find out how to reduce
your risk of having a heart attack.
During a heart attack, a clot in the heart’s artery
blocks
the flow of blood to the
heart. Heart muscle begins to die.
This is technically called a “myocardial infarc-
tion,” meaning “death of heart muscle.” The more
time that passes without treatment, the greater the
damage. The part of the heart that dies during a
heart attack cannot grow back or be repaired.
Learn the Signs
Many people think that a heart attack is sudden
and intense, like the “Hollywood” heart attack
depicted in the movies, where a person clutches his
or her chest and falls over. The truth is many heart
attacks start as a mild discomfort in the center of
the chest. Someone who feels such a warning may
not be sure what is wrong. The discomfort (and
other symptoms) may even come and go. Even peo-
ple who have had a heart attack may not recognize
the signs, because the next one can have entirely
different symptoms. The warning signs of a heart
attack are shown below. Learn them, but also
remember: Even if you’re not sure it’s a heart
attack, you should still check it out promptly.
Warning
Signs
Chest discomfort: Most
heart attacks involve discom-
fort in the center of the chest
that lasts for more than a few
minutes or that goes away and
comes back. The discomfort can
feel like uncomfortable pressure,
squeezing, or fullness.
Discomfort in other areas of
the upper body: Symptoms can
include discomfort in one or both arms
or in the back, neck, jaw, or stomach.
Shortness of breath: This symptom
often accompanies chest discomfort.
However, it can also occur before the chest
discomfort.
Other signs: These may include breaking
out in a cold sweat, nausea, or light-headed-
ness. Some patients report a sense of impend-
ing doom.
Call 9-1-1
Timing is everything. People who experience
the warning signs of a heart attack often deny
how serious the situation is and take a wait-and-
see approach. But time is very important, and
anyone with these warning signs needs to get
medical evaluation and treatment right away.
Don’t wait more than a few minutes—5 minutes
at most—to call 9-1-1.
By calling 9-1-1 and taking an ambulance,
you will get to the hospital in the fastest way
possible. There also are other benefits to call-
ing 9-1-1:
Emergency personnel can begin treatment
immediately—even before you arrive at the hospi-
tal. Your heart may stop beating during a heart
attack. Emergency personnel have the knowledge
and equipment needed to start it beating again.
Heart attack patients who arrive by ambulance tend
to receive faster treatment on their arrival at the
hospital.
Note: If you are having heart attack symptoms
and for some reason cannot call 9-1-1, have some-
one else drive you at once to the hospital. Never
drive yourself unless there is absolutely no other
choice.
Remember:
Don’t Delay
The best way to find out if symptoms are due to
a heart attack is to get them checked at a hospital
emergency department.
In a heart attack, every minute that passes
causes more of the heart muscle to die. You can
save a life—your own or someone else’s—by calling
9-1-1 right away.
Doctors and emergency personnel want anyone
who may be having a heart attack to come to the
emergency department without delay, even if the
symptoms turn out to be a false alarm.
Each year, over one million
Americans experience a heart
attack; 460,000 of them are fatal.
Of those who die, almost half do
so suddenly, before they can get
to a hospital. Although a heart
attack is a frightening event, if
you learn the signs of a heart
attack and what steps to take,
you can save a life—perhaps
even your own.
by: travisMANNY
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When most people think of cardio, they think of long, boring jogs or endless hours
on the elliptical. I’ve got good news for you: there’s a method of cardio that takes
much less time and is far superior to jogging to help you burn fat. It’s called High
Intensity Interval Training (HIIT), and this article will give you the basics so you can
take your body to a new fitness level.
The picture to the right shows an extreme example of the different training outcomes
of a marathoner (“steady state” cardio) and sprinter (high intensity interval training
cardio). While these people obviously have different body types and genetics, the
photo is still revealing.
High Intensity Interval Training involves alternating between very intense bouts of
exercise and low intensity exercise. For example, sprinting for 30 seconds, then walk-
ing for 60 seconds is high intensity interval training. HIIT can be used both anaerobi-
cally (in the gym with weights) and aerobically with cardio.
Exercise physiologists used to believe
that “steady state” cardio was superi-
or for fat loss because relatively more
fat is used by the body as fuel at lower
exercise intensities than at higher
intensities. The “Fat Burning Zone”
shown on most cardio equipment as
only 60%-65% of max heart rate is
really a myth and is NOT optimal for
burning fat. Yes, you burn more fat rel-
ative to glycogen when going for a
walk, but what we care about is total
fat burn. At higher intensities, you are
burning far more fat, even though the
fat/glycogen ratio is lower. In addition,
interval training allows you to exer-
cise at very high intensities for a much
longer period of time than steady
state, so you burn more fat.
As an added bonus, there’s also an
afterburn effect known as EPOC
(excess post-exercise oxygen con-
sumption). You increase your metabo-
lism and burn more calories for up to
24 hours after interval training,
whereas going for a jog burns almost
NO calories after.
What is High Intensity Interval Training?
Why Is HIIT theBest Cardio toBurn Fat?
There are a number of great benefits
to High Intensity Interval Training
besides serious fat burn that include:
• Increased Aerobic Capacity – The
amount of oxygen your body can use
(oxygen uptake) is increased, so your
overall aerobic capacity can increase
faster than with low intensity
endurance exercise.
• Increased Lactate Threshold – Your
ability to handle increased lactic acid
buildup in your muscles increases
• Improved Insulin Sensitivity – Your
muscles more readily suck in glucose,
instead of the glucose going to your
fat stores
• Anabolic Effect – Some studies
show that interval training combined
with consuming slightly more calories
than you burn creates an anabolic
effect, which helps you put on muscle.
The opposite occurs with steady
state cardio, which for long durations
is catabolic.
What are otherHIIT Benefits
by: aaronPOTTS
If you are a beginner, I would recommend only trying
HIIT if you can do a session of cardio for 20-30 minutes at 70-
85% of your max heart rate. You can still try interval training, but
at a lower exercise intensity, and beginners should always wear a
heart rate monitor.
NOTE: Interval training should begin with a 3-5 minute warm
up and end with a 3-5 minute cool down to prevent dizziness, or
nausea.
Here’s a sample HIIT workout that’s simple, but
effective:
• 60 Seconds Sprint/Fast Jog
• 120 Seconds Walk/Slow Jog
I do this HIIT workout all the time on a treadmill, ellip-
tical, or outside. The duration of “work” is 60 seconds, and my
“rest” is 120 seconds. The work/rest ratio in this case is 60/120,
or 1 to 2. I shoot for 5-10 cycles, depending on the type of car-
dio I’m doing and if it’s right after strength training. The better
shape you’re in, the higher intensity you can handle and the high-
er the work/rest ratio. For example, well trained athletes can use
a 2 to 1 work /rest ratio, so they are sprinting for 120 seconds
and only resting for 60 seconds. That’s tough!
Any type of cardio can be used with interval training,
but I would caution against running more than a few times per
week, because the demands on your metabolic system and joints
are significant. For beginners, I recommend the elliptical, which is
lower impact. Swimming, jumping rope, cycling etc. can all work
well as training modalities.
I rarely go for just a jog unless I just want to clear my
head, or get a little sweaty. Jogging is child’s play compared to
HIIT, which is substantially more effective to help you burn fat in
less time and take your body to a MUCH higher fitness level.
Sample HIIT Workout
SPRINTER
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