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 metrofitness@live.com.

Letters to the Editor are Welcome – send

signed letters to P.O. Box 752, Slidell, LA

70459. Please include a phone number for

verification (it will not be published).

E-mail letters to metrofitness@live.com.

The Editor reserves the right to edit for

length, style and spelling.

Postmaster : Send address changes to

Metro Fitness

P.0. Box 752,

Slidell, LA 70459

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 • metrofitness@live.com 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

LIVE FIT MEALS - Individually packaged meals deigned to fit a

healthier lifestyle choice. These calorie conscious meals are

designed for portion control,  are lower in sodium, lower in fat,

and preservative free.

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-

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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

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