Metro Fitness Nov 2017

YOUR MIND CONTROLS YOUR EVERYTHING

Page 22

ETRO

FITNESS

N O V 2 017

There is a universe of opportunity in front of you. If you open your eyes and look!

Page 12

Alcohol What you need to

know about alcohol and weight loss Page 20

7At Minute Workout home or in the gym. This

workout will bust your Chops and leave you Sore!

Page 24

Fitness Myths 9 myths debunked!

n o s n h o J n a Johnath Famil y

g Bodybuildin

Kids

Page 20

mastHEAD

mastHEAD publisher

KellyWALGAMOTTE

editor publisher

LanaWALGAMOTTE kellyWALGAMOTTE

Contents

Nov 2017 ISSUE: 89

cover on the cover

Johnathan Johnson

marketing

ScotANTHONY editor

lanaWALGAMOTTE

account executive

AvaZerbenick

marketing designer

2015 October Family • Bodybuilding • Kids

scotANTHONY KellyWALGAMOTTE

volume6 NUMBER 10

contributing writers

Cover: Trainer’s Choice Up Close and Personal with JJ

by Liz Maddox Page 14 South Louisiana's Number One Fitenss Guru.

MaryBOUNDS GaryDRAGON gregFLORIDI BeckyROLLAND MarisLEE TravisMANNEY DrLarryTMcEWEN MikeMILLS chrisTIBLIER FredZOLLER

account executive

Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi

chief designer JoyRancatore

contributing writers

Tid BITS

runnersCORNER

page 8

page 12

supplementREVIEW

mikeMILLS Metro Fitness is published melissaBRELAND monthly by Metro Fitness P.O. Box 752 larryMcEWEN Slidell, LA 70459 garyDRAGON 985-778-6171 kristieANDRES Copyright 2015 by Metro Fitness. travisMANNY No part of this publication can be reproduced without the written, expressed consent of the kristenSMITH publisher. Reproduction of editorial content or graphics in any manner or in any medium is prohibited. Opinions of staff & contributing writers do not necessarily reflect the opinions of the publisher.

For advertising information, contact Metro Metro Fitness is published monthly by Metro Fitness business department at: 985-778-6171 Fitness P.O. Box 752, Slidell, LA 70459, 985Fax at: 985-201-8165, 778-6171. or e-mail at: metrofitness@live.com.

Copyright 2015 by Metro Fitness.

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

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

length, style and spelling.

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

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

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

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

READ MORE ON > PAGE 14

page 10

page 6

page 20 Pets & Your Medicine Cabinet

by Dr. lizaLEDET, DVM

spiritualFITNESS

page 22 Running Fundamentals

page 12 Chiro Talk

by aaronPOTTS

by Dr. kristinSMITH

page 28 The Bitter Truth About Fructose

page 17 Eggs What’s the Difference

Health Fitness by krisGUNNARS

STRENGTH | CARDO

Motivation Nutrition by krisGUNNARS

FOOD | SUPPLEMENTS

MIND | BODY

7 Strong Core 9 Biceps Tendonitis page Fitness Myths Exposed 13 Area18 Race9Schedule 12 Alcohol & Weightloss by travisMANNY 20 7 Minute Workout 18 Breast Cancer Suvivors & Sexual Dysfunction 25 Jones 5K Photos

8

How Teens Can Build Musclepage with Protein 13 9 TurkeyhealthyEATS Veggie Soup 10 Sweetners & Holidays 13 Phase Period Training

INSPIRATIONALNOTES Thinking Out of the Box

ADVICE | SOLUTIONS

6 Fitness & Holidays page 15 7 Spiritual Fitness RACES area 22 You Creat Your Own Luck In Life 24 9 Myth's in Fitness

was white, the debt would also be wiped, In a small Italian town, hundreds of years but the daughter wouldn’t have to marry kelly ago, a small business owner owed a large the loan-shark. Standing on a pebble-strewn sum of money to a loan-shark. The loan- path in the businessman’s garden, the loanpublisher shark was a very old, unattractive looking shark bent over and picked up two pebbles.

(985) 778-6171 guy that just so happened to fancy the Whilst he was picking them up, the daughter Like Metro Fitness metrofitness@live.com noticed that he’ d picked up two black Inspiration is a profound feeling thatto precedes change. It’s like a window through business owner’s daughter. He decided Magazine on: pebbles and placed them both into the bag. offer a to dealseethat whichthe webusinessman may be able thewould life we could have. It can give us the ability to the other pebbles. She said to the loan-shark; completely wipe out the debt he owed He then asked the daughter to reach into recognize that changing our life begins with changing the way we think, since our “OH, HOW CLUMSY OF ME. NEVER MIND, IF YOU LOOK him. However, the catch was that we would the bag and pick one.The daughter naturally had three choices as towe what she have. could have thoughts and marry our actions create the life could INTO THE BAG FOR THE ONE THAT IS LEFT, YOU WILL BE only wipe create out the our debtactions, if he could to pick a pebble from the TOand TELL WHICH PEBBLE I ourselves PICKED.” The pebble in the the daughter.

Needless to done: 1)a Refuse For businessman’s some, inspiration comes from experiencing connection to nature—the oceans, ABLE rivers, forests.

Immersing within ourleft environbag is obviously black, and seeing as the loan-shark didn’t want to say, this proposal was met with a look of bag. 2) Take both pebbles out of the bag ment can be a powerful and joyful feeling we long to sustain. For others, it may come from the belief that if we can succeed at changing our be exposed, he had to play along as if the pebble the daughter disgust. The loan-shark said that he would and expose the loan-shark for cheating. a pebble fromfeeling the bag fully well habits, can achieve our they are about better, having more energy to doand things our loved dropped was white, clearwith her father’s debt.ones, or even just place twowe pebbles into a bag, onedreams—whether white and 3) Pick knowing it was black and sacrifice herself Moral of the story: It’s always possible to overcome a tough one black.Thebetter daughter have performing in would sports,then work or to at school. situation throughout of the box thinking, and not give in to the only reach into the bag and pick out a pebble. If for her father’s freedom. She drew out a Once you are inspired to change, the key to success is in taking small steps each day. And when you find yourself reaching your first goal, you options you think you have it was black, the debt would be wiped, but pebble from the bag, and before looking at ‘accidentally’ into the midst ofThat to mayloan-shark want to would slow down a moment what dropped you haveit accomplished. is pick because from. one of life's greatest pleasures is in achieving a the then for marry her. If it toit enjoy

kellyWALGAMOTTE WALGAMOTTE publisher

Read us online:

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

Nov 2017 ∙ .

God Bless,

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

www.metrofitnessmag.com

Read us online at: www.metrofitnessmag.com

Work FITNESS into your Holiday with these FIVE easy ways

6 ∙

∙ Nov 2017 ∙

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

e thing physical, mental, emo-

tness all have in common: the

getaway, a break, a change in

by: Larry Dr. Larry T. McEwen by: Dr. T. McEwen Senior Pastor are so important to all areas Think by: of Dr.well-being!

Larry T. McEwen Northshorechurch.net about it, if you have a good reason for doing what you Senior Pastor, Northshorechurch.net

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

do, it stands to reason Physical fitness is about a lot of things, but studies and worship services. These are vital you will do what you do one“Come of the to most movement. activities our spiritual health. But just me,important all you is who are weary and for with much greater pase motivate what we do; and reasons and motivations T here's at least one thing physical, mental, emoFor a body to remain fit it desperately needs as important as sleep is to physical fitness, burdened, and I will give you rest. Take my yoke sion. And people who e are important tional, and spiritual fitness have common: theis vital upon you and learn from me,all for I am in gentle exercise and that requires motion.

An rest from activity for so spiritual fitness. to all areas of well-being! Think live their life with pasg and humble inAmerican heart, you will find rest for we do;a good and reasons and motivations article on Heart Association’s iftoyou have reason for doing what you In fact, here’s what motivate theabout Bible it, haswhat say…

Tneed here's atathe least oneand thing physical, mental, emofor well-timed getaway, a break, a change sioninare the ones who s your souls.

For myway: yoke is easyregular and my burden website puts it this “Without Psalm 37:7a “Be still before the Lord and are highly so important to all areasdo, of itwell-being!

Think stands to reason and spiritual fitness scenery, a vacation!

As I all have in common: the are more motittional, isactivity, light.”your body slowly loses its strength, wait patiently for him;” and Psalm 46:10a you will do what youyou do you have a good reason for doing what it, ifgreat to achieve onathe beach listenkneedsitfor well-timed getaway, a break, a change vated in about (Matthew 11:28-30 stamina and ability to function properly. ” "BeNIV) still, me, and know that I am God…” fact, “Come to all you who are Inweary and things, and they usually escenery, withit much pasing to the roar As of I the do, standsgreater to reason a vacation!

So inactivity is not a good thing, but that Jesus Himself would you many times get away burdened, and I will Take my yoke do!give So where rest. did these s sion.

And people waves and the need rest. A to a solitary place so He could pray to His you will do what youwho do sit on the beach listendoesn’t meanfeeling we don’t upon you and learn from me, for I am gentle come from?

Did I mention that I'm sitting . It helps us to rest. It helps us lofty ideas “Come to me, all you who are weary and live their life with passea breeze blowing Harvard study of stated: scientists Heavenly Father, and once Jesus was in a with much greater pasing us to the“Although by the and oceanhumble watchinginthe wavesand roll in?

Andwill spirituelps tothe focusroar or to re-focus. heart, you find rest for will you rest.

Take my yoke have just my begunface, to identify the burdened, connections and boatI with Hisgive disciples when a storm came sion are ones who who against it is sion.

And the people andthings feeling to you how benewords can't ewaves clearly the in lifethe that ally speaking, your souls.

Fordescribe my yoke is easy and my burden upon you and learn from me, for I am gentle between insufficient sleep and disease, most up.

He was sleeping!

Spiritual fitness requires are their morelife highly clear to me justficial this getaway has been for me. It's as if the s sea us tovery reflect on why we do live withmotipasbreeze blowing isenough light.” experts have concluded that getting that we have and someyou downwill time, find some rest still for and humble in heart, today. vated to achieve great t's ourhow fitnessmuch goals, or our break life words of Christ have come true for me(Matthew this sion are the ones who 11:28-30 NIV) against my face, is be as important time, and some quit time! Being still high-quality sleep itmay your souls. For my yoke is easy and mynot burden al to examine the reasons that things, andhighly they usually was needed!

Why? Time are more motihealthtoandme well-being and only gives us desperately needed rest, it also very to clear just as nutrition is light.” do!

So where did these off or time away does exercise. ” Many times there are parallels gets us away from all of the noise of life so vated to achieve great how much this break (Matthew 11:28-30 NIV) lofty physical things. fitness Itand spiritual we can the ideas voice ofcome God from? Did I mention that I'm sitting us to rest.

It listen helpsand us hear sobetween many helpful helps things, and they usually was needed! Why? Time and this is no exception!

Certainly to our hearts. pray and read byWe the ocean watching the waves roll in? And spiritutofitness, get perspective.

It helps us to focusspeaking or to re-focus. do! So where did these off ora time away doeshas things they do God’s Word! We then meditate on how to spiritually fit person It helps us to see more clearly the things in life that ally speaking, words can't describe to you how beneideas come usThings to rest.

It helps us to lofty so many things. It that helpful require movement andhelps motion. apply that word our lives, which movesfrom? Did I mention that I'm sitting really matter. It helps us to reflect on why we do ficial this getaway has been for me. It's as if the volunteering at church, us mission trips, orus back into activity, but ocean at least we will by the watching the waves roll in? And spirituto getlike perspective.

It helps to focus toright re-focus. of Christ have come true for me today. what weando.

Whether it'sgoing our to fitness goals, or our ourmuch-needed life words helping elderly neighbor, Bible have had break!

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goals, it is so beneficial to examine the reasons that really matter. It helps us to reflect on why we do ficial this getaway has been for me. It's as if the what we do. Whether it's our fitness goals, or our life words of Christ have come true for me today.

A Strong Core Prevents Low dragon’sCORNER goals, it is so beneficial to examine the reasons that Back Problems Low back pain is the 5th most common reason for seeing a physician in the US and it is the most frequent reason for activity limitation in people under 45. Most of these cases are non-organic in nature. In other words, not related to serious conditions such as inflammatory arthritis, cancer, fractures, or infection. Most causes of low back issues are due to accidental strains of the soft tissues of lower back during activities or poor posture.

These likelihood of these strains are fewer in people with strong core muscles.

The term core muscles refers to the muscles of your stomach and back. A sedentary lifestyle has been linked to a decrease in core muscle strength and an increase in low back issues. Strong core muscles are essential to low back health because they support your spine and keep it stable, balanced, and safe from injury. They make simple, daily activities more manageable by assisting with everything from getting dressed to reaching for a heavy platter from the cupboard. In other words, strong core muscles take pressure off of the spine by working in harmony and providing the postural support necessary to stay balanced any time the body is in motion.

Core exercises help you strengthen your core muscles. The best part about them is

dragon’sCORNER JOINT HEALTH N pple OINT HEALTH

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that they don't take specialized equipment or an expensive gym membership to do. Any exercise that uses the trunk of your body without support counts. This can include squats, push-ups, and abdominal crunches.

For a particularly effective core strengthening exercise,try the plank position done in yoga. Lie face down on a mat resting on the forearms with palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat and in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 20 to 40 seconds, lower and repeat for 3-5 reps.

As with any exercise program, be sure to consult a trained professional to assist you.

Body positioning and proper alignment are crucial when strengthening the core muscles.

Make sure to focus on the quality of movement rather than the quantity and listen to your body by taking a break when you need one. Consider including some core strengthening moves in your fitness routine to prevent any unnecessary back pain and as always, let us know if we can assist you with any of your spinal and healthcare needs.

kidsCORNER

by: kimHOGAN

How Teens Can Build Muscle with Protein Wouldn't it be great if you could drink a magic formula, swallow a pill or sprinkle fairy dust on your food and watch your muscles grow? That's often what young teens hope will happen from eating protein.

Unfortunately, the reality is that eating protein doesn't equal big muscles. Instead, muscle growth is a complex process that relies on adequate consumption of protein and calories, hormones like human growth hormone and testosterone, and a healthy dose of resistance exercise.

Here are a few facts and tips to keep in mind before you amp up your protein in search of a new physique.

Work Builds Muscle Although eating protein doesn't build muscle on its own, the presence of protein in the diet is important. Believe it or not, when you exercise, such as lifting weights or running, some of your muscle cells break down. Protein from food helps repair this damage from exercising and builds up more muscle making them stronger.

Strike a Balance While protein is important in building new muscles, eating the right amount of protein is key. Consuming more protein than your body needs may translate to

healthyEATS Paleo robHOWELL

How Much Protein Is Enough Protein?

Young athletes need slightly more protein than kids who aren't athletes. Protein needs are based on age, gender and body weight, with kids and teens needing about 0.5 to 0.8 grams of protein for every pound of body weight. This is different from non-athletes, who need about 0.4 to 0.5 grams of protein per pound of body weight.

However, most athletes are able to meet their protein requirements and then some. In fact, studies show that young athletes eat two to three times the Recommended Dietary Allowance for protein!

The Best Protein Sources

robHOWELL

Many foods contain protein, but high-quality protein comes from beef, poultry, fish, eggs, milk and dairy products, soy and soy products, beans, nuts and nut butter, and more.

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what we do. Whether it's our fitness goals, or our life

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goals, it is so beneficial to examine the reasons that

dragon’sCORNER JOINT HEALTH by: dr kristinSMITH garyDRAGON

excess calories that must be stored, usually in the form of fat. Too little protein consumption means your body has to supply it itself, which can result in muscle breakdown and loss. When you eat a balanced diet that includes enough calories and protein, your body won't use the protein as a calorie source — it will spare it to build muscles and repair them when needed.

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

BICEPS TENDONITIS

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

This is the time of year that we star t to see ditional stress will cause the tendon to breakdown an increase in patients with complaints of anterior and become inflamed. Biceps tendonitis can linger shoulder pain. Most patients feel as though they for a long time if not taken care of appropriately. therapy help reduce inflammation have strained their rotator cuff muscles; however, it There's at Physical least one thingcan physical, mental, emo- motivate mayKristin not be the rotator cuff muscles at all. Anterior and restore the normal mechanics of the shoul- are so im Dr. tional, and spiritual fitness all have in common: the Smith shoulder pain may be a result of biceps tendonitis. der. At Action Physical Therapy, we will evaluate for a your well-timed a break, a change in about it, i LifeCare Family Wellness & shouldergetaway, and identify any abnormal mechanBiceps tendonitis is the inflammation toneed the long Chiropractic scenery, a vacation! As I ics located not only head774-9303 of the biceps (985) in the shoulder, but tendon as it crosses sit on the beach listen“Come all you who ar alsoto in me, the scapula, the anterior shouling to the roar of the lowand back and give hips. you rest. T der. It is commonly burdened, I will waves and feeling the We will design a seen in overhead upon you and learn from me, for sea breeze blowing total body rehab athletes such as: and humble in heart, and you will Fitness Connection program to imswimmers, baseball against my face, it is your souls. For my yoke is easy a 4426 Trenton Metairie, LA 70006 prove your shoulplayers, and St, tennis very clear to me just (504) 885-7855 is light.”der strength, range players. It is offitnessconnection.net how much this break of motion, flexibility, (Matthew ten due to faulty

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was needed! andWhy? joint Time mobility. Don’t let your biceps tendonitis shoulder mechanics as a result of shoulder fatigue. off overor timekeep away you does from overhead activities. Give us a call When an athlete repetitively uses their arm and we will getItyou Backus into head, additional forces are placed on the biceps toACTION. rest. It helps us lofty ideas so many helpful things. helps tendon. Without an appropriate recovery, this adby the oce to get perspective. It helps us to focus or to re-focus.

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Ground Turkey goals, it is so beneficial to examine the reasons that Vegetable Soup dragon’sCORNER

• 1 lb. 93% Lean Ground Turkey (7% Fat), browned • 1 tablespoon olive oil • 2 large carrots, sliced • 2 large stalks garyDRAGON celery, sliced • 2 medium russet potatoes, diced • 1 medium onion, diced • 1 (14 oz. can) diced tomatoes • 1 (6-ounce can) tomato paste • 6 cups chicken broth • 1 (15.25 oz. can corn) drained • 1 ( 14 ½ oz. can green beans) drained • 3 cloves garlic, minced • ¼ teaspoon dried thyme • ¼ teaspoon dried oregano • 1 bay leaf • Salt and pepper to taste

JOINT HEALTH

To Make:

1. Brown the ground turkey and drain if necessary; set aside.

2. In a large stock pot add 1 tablespoon of olive oil.

Sauté the celery and the carrots for 3 to 4 minutes.

Add the onion and continue to simmer another 3 to 4 minutes.

supple 3. Add the diced tomatoes, chicken broth and the tomato paste, stir until well blended. Add the corn, green beans, browned turkey, garlic, thyme, oregano and the potatoes, stir until well blended. Add the bay leaf. Bring to a boil, then turn down heat and simmer for 30 to 35 minutes or until vegetables are tender. Remove bay leaf and serve.

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supplementREVIEW by: mikeMILLS It’s That Time Of The Year!!! Holiday Season Have Your Cake, and Eat it too! also It happens to be themost most holidays havearrived, arrived and and with with them, them all today. also happens to beone one of of the TheThe holidays have allthe the sugar-filled desserts andthat treats that dangerous. dangerous. Aspartame Aspartame is is used used in in thousands thousands of sugar filled deserts and treats are loaded of products as a substitute for sugar, though are loaded with empty calories and leave conwith empty calories and leaves the feeling of being products as a substitute to sugar, though one with the feeling of being bloated. This consumers would actually be better off eatbloated. This year satisfy sugar cravings without sumers would actually be better off eating smaller year, satisfy sugar cravings without the excess ing smaller amounts of regular sugar. Asparexcess of using all natural, sugar tame amounts of regular Aspartame has for been has been linkedsugar. to possible causes ofthe calories by calories using by all-natural, sugar-free term memory loss, gastric probsweeteners when when preparing tasty holiday free sweeteners preparing tasty holiday cancer, linkedshort to possible causes for cancer, short term and loss, neurological disorders. snacks! avail- lems, snacks!With Withso somany many sugar sugar substitutes substitutes available memory gastric problems, andSucralose neurological able these days, it can be difficult to choose is an artificial sweetener sold under the brand these days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold the right one. Many so-called “natural” sweet- name Splenda . Though marketed as a “No one. can Manyactually so called undersweetener,” the brand names Splenda . Though marketSplenda products that ineners do “natural” the bodysweeteners more harmcan calorie ed as a “No calorie sweetener,” Splenda products actually do the body more harm than good and than good and give diabetics a false sense of clude bulking agents contain 12.4% the caltheinclude same bulking volumeagents of sugar.

Although security when choosing a dessert or beverthatof also contain 12.4% the give diabetics a false sense of security when ories the “nutritional facts” label on Splenda’s reage during the holidays. choosing a desert or beverage during the holidays. calories of the same volume of sugar. Although the Aspartame (NutraSweet) is one of the tail packaging states that a single serving (NutraSweet) is one of the most “nutritional facts” label on Splenda’s retail packmost Aspartame used artificial sweeteners in the world contains zero calories, each individual, tear-

40%

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G N I H T Y R E V E OFF LY !

N O E N I ONL

PPING I H S E E R F

NOV. 24th 2018

C s r e n Tr a i

aging states that a single serving contains zero

(The Day After Thanksgiving)

used artificial sweeteners in the world today. It

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

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

Stevia is also excellent for both cooking and baking.

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

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 five calories per reference 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 carbohydrates, dextrose and maltodextrin have 3.75 calories per gram.

Xylitol is all natural, not an artificial chemical like aspartame or sucralose. 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 substitute in most sugar-free recipes.

Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay.

Stevia contains glycosides which are compounds within the leaves that give them their sweet taste.

Glycosides are neither absorbed nor assimilated, therefore there is no insulin response, rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80 and sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does! Stevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage.

Stevia is also excellent for both cooking and baking.

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

read nutrition labels carefully to avoid ingesting

stores. Make sure to read nutrition labels carefulharmful chemicals like Sucralose and Apsartame, and ly to avoid ingesting harmful chemicals like suremember portion control is vital during the holidays. cralose and aspartame, and remember portion With careful planning and preparation, one can truly control is vital during the holidays. With careful have their cake and eat it too! planning and preparation, you can truly have your cake and eat it, too!

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

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

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

t c e f f E s ’ l o h o Alc s s o L t h g i e W on

Alcohol use has become almost as acceptable as sleeping, eating and breathing. As a social facilitator and feel good drug of choice for many, alcohol is extremely popular.

However, alcohols well-documented negative effects, diminished performance, mental impairment, possible addiction, diabetes, and liver disease to varying degrees in certain individuals - could be seen as a good reason to avoid it as much as possible.

This being said, many people enjoy its sedating influence and it does play a vital role in many if not most of society's social events. One effect alcohol has, which is not widely discussed, is its impact on body composition.

In its purest form, ethyl alcohol, which supplies seven

12 ∙

calories per gram, which is nearly double the calories of Protein and Carbs, and unlike macronutrients such as Proteins, Carbs, and Fats, alcohol supplies what we often refer to as empty calories; calories without nutrition. To make matters worse, it is the first fuel to be used when combined with Proteins, Carbs, and Fats, postponing the fat-burning process and contributing to greater fat storage.

Alcohol will also reduce your Testosterone, which Testosterone has a powerful fat loss effect, thus halting its full potential as a fat burner. Also, can be counterproductive to your gains in lean muscle mass.

Lowered testosterone means fewer muscle gains, and less muscle means a slower metabolism. By inter-

By: Kash Guidry

fering with testosterone production, alcohol indirectly causes the body to lower its metabolic rate (and thus the rate at which it uses energy) and directly prohibits testosterone from exerting its powerful fat-burning effects.

So when you really think about it, alcohol counters everything you are trying to achieve from a goal standpoint, playing a X factor if you will toward all your hard work and dedication as it pertains to your dieting and training.

Am I saying you should completely avoid alcohol??

No, just keep it to a one day a week thing, not several times a week, unless you want it to diminish all of your hard work.

∙ Nov 2017 ∙ THE MOST COMMON WAY PEOPLE GIVE UP THEIR POWER IS BY THINKING THEY DON’T HAVE ANY.

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

Area Races Schedule

Saturday, Nov 11th Thursday, Nov 23rd Saturday, Dec 9th YMCA Corporate NOAC Turkeythem.

Day Race Celebration in the Oaks good.

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Carbohydrate

Phase Period Training Loading Phase Period Nutrition Part 3 for Peak

Performance

by marisLEE

by marisLEE

In the previous two columns, I discussed the contrasts in the training and dieting principles of the strength training phase as opposed to the muscularity training phase. This time we will focus on the refinePART II ment or toning phase of training.

What? Why? and How?

Sorry for the suspense by making my last article at Refinement training is typically done by bodybuildleast more than one part. The logistics of time and ers in the weeks prior to stepping on stage. It is also space and TMI made it more reasonable to break up a beneficial training phase to those doing in-season or segment such a very important and involved workouts sports suchour as tennis, and baseball, process! in Remember goal isgolf, to perform better. etc.

Now back to the text! is important avoidbaseline overtraining the muscle Last Ittime I left off by to setting parameters for carbohyto the loading point ofgoals. chronic soreness or injury.and This is one load Thursday drate During the Wednesday of the aim benefi phase training.

Training the 150phase, for ts 10 of grams perperiod pound of body weight.

Example: overall musculature in phases allows for optimum rest pound athlete x 10 = 1500 grams during the first two days of and recovery. loading.

Again, this is only a baseline. Trust me, I have seen this parameter double. I personally supervised and witnessed a 150Think of the refi nement phase as aduring time of pound athlete load 3,000 grams of carbs thislow-intime frame.

That’s roughly 12,000 of carbs.

WOW!!! tensity workouts to calories allow for maximum blood flow metabolism leads. the Withmuscles this fact in I say just go the This through thewhere tissue. will allow tomind, whatever an athlete can comfortably tolerate in carb consumpremain pliable and to maintain their basic tensile tion on Wednesday, say 1000 grams total, for the first load day. strength.

On Thursday, we should aim for 50-75% of the previous load day, total.

Sincephase, we had grams should on Wednesday our total for In this the 1000 repetitions be somewhere Thursday should be 500-750 grams total.

We should load between 12 to 25, and total sets should be around 30carbs at 2-4-hour intervals of 6-8 total intakes per day. to 40. Refinement training can be done as much as brings us to Friday Saturday. a day for diges5This times a week, which and is the same Friday as in ismuscularity tion, assimilation, and absorption. Slow down the carbs and reintraining; whereas strength training workouts should troduce protein into the diet. Oh, by the way, as for protein be limited to no more than 3 times a week. intake on Wednesday and Thursday--you don’t need it—except The training style in the refinement phase is much for pre-bedtime aminos (whole different article). We don’t want lighter so recovery is not a big issue. Aerobics should carbs competing with protein for absorption during the load be done on a daily basis with days off during compephase. tition days.

Proteins such as egg whites, amino acids, chicken or lean meat combined with fruits such as apple, cantaloupe, and raisins are Nutrition should be low as in 10simple to 20 carbs percent excellent choices of foods for fat, Friday.

The through of calories consisting of fat.

Protein intake should be the fruit will allow for quick energy and allow the body to keep around 20 to 30from percent of total calories and carbostored glycogen being used. hydrates should account for 50 toON 70WEDNESDAY, percent of total One more thing, DO NOT TRAIN THURScalories.

DAY, AND FRIDAY. Next time, I promise to focus in on Saturday (competition day) and tie up any loose ends! Don’t quote me on The bottom line is …. If you like your nutrition and that. training in phases, you can do it all your life…. Period!!

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h o J n a h t Johna

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Famil y

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Very few people achieve the level of success that Johnathan Johnson (AKA JJ) has. Whether its family, bodybuilding, or teaching kids to be better at athletics and life, it seems JJ has a special skill set for it. Johnathan has a gift and he's spreading that gift throughout South Louisiana. We caught up with JJ to ask him a few questions to understand him a little better.

MF: So the question I bet you hear most is, How long have you been weightlifting?

JJ: I have been lifting weights since I was 11yrs old. A rusty set of weights at Pearl River Jr. high school!!!

MF: How many Bodybuilding shows have you completed in?

JJ: About 14 or 15!

MF: Have you always been athletic? What sports did you play in High School/College JJ: I have always been kinda athletic, I wasn't the fastest but I sure was the strongest on the teams. I wrestled, played football ran track I even played Basketball even though I fouled out most the time! Lol…. I played football in college but my heart was always in the weight room!

MF: I heard you won the overall at a show this past weekend. What was the hardest and easiest part of this show?

JJ: Yes … I finally won! The NPC SOUTHERN MUSCLE! It was a great show put on by Luke and Linda Tesvich….. it was the last Louisiana show of the year! The Hardest part was cutting weight! I started out at 241lbs and Weighted in at 195lbs. The easiest part was eating 1 rack of ribs and 8 Kristy Kreme donuts afterward!

MF: What's your philosophy on diet and nutrition?

JJ: My philosophy on diet and nutrition is very simple! There are so many different diets people often use and to tell the truth most are very similar! Either low carbs or high protein, no sugars or low sodium! They say to stay away from whites and processed foods! Lol…. Find something and actually stick to it longer than a week and just have some consistency!

I tell my clients to try to eat clean Monday-Friday and try to workout even if it's just walking for at least 45 mins at least 4 days a week and the weight will drop! But, most people are lazy and full of excuses…..

14 ∙ METRO FITNESS ∙ Nov 2017

MF: 10. How about pre and post workout nutrition, what do you suggest?

hnson Kids

JJ: For Pre-workout, during the offseason, I use Trainer's Choice HE-WORKOUT! It helps give me the extra Muscle & Strength I need to push harder in the gym and pre-contest I switch to Trainer's Choice SHEWORKOUT! Don't be fooled by the name fellas, it still packs a punch and has the added thermogenics I need to help get me SHREDDED for a show!!

- For Post Workout during the offseason, I like to use INTEK POST-WORKOUT EVOLUTION it has everything I need to grow and recover faster! During contest prep I keep it LEAN with Trainer's Choice Ultra Whey Protein!!

MF: Real food or Protein powder?

JJ: BOTH! You can only eat so many foods that contain enough protein to build lean muscle before you begin to consume too many other calories. Eating wellbalanced meals along with using highly absorbable LEAN Protein shakes, like Trainer's Choice Ultra Whey or Intek Protein Evolution, will help fuel your muscles and ensure that you are getting the most out of your workouts resulting in a great physique!!

MF: Are you a follow a training plan to a T sort of person? Or a make it up as you go along?

JJ: I use to plan my workouts and body parts when I was younger, now whatever I'm feeling when I get to the gym that's the body part I workout! Besides, it's good to keep the It's guessing approach!

MF: Do you train alone or with a partner? Camp over at NASA for some great people that can’t JJ: It's complicated! Lol…. I can't seem to keep a workout partner! They always tell me that they have work in the morning! Something about overtraining! Lol…. I guess I do go pretty hard!

MF: Do you incorporate running in your off-season training.

JJ: Yes… I love to run! I get it from my Dad…. He's an old-school Marine 60 years old and he stills runs mile every week! I run offseason and during contest season!

As a matter of fact! I am going to start training for a half Marathon! I may be big but I can run!

MF: Tell us about your personal training business and what got you into training kids?

JJ: I am a personal trainer at Gladiators Academy and I absolutely love it! I have 1 on 1 sessions, JJ’S FITCAMP which is for beginners and advance! But, my absolute first love is training the youngsters! We run a Strength, Speed and Condition class on Tuesdays and Thursday that you must come and check out! It's not only about weights and running! We teach your child how to be “coachable” and “respectable” My self, Coach Tonny and Coach Nina pay close attention to form and your child really gets that one on one attention! When I was young no one took the time to show me basic thing in sports so I want to make sure these children are given the extra attention they deserve! I also host a JJ’s Fit

make it before or after work.

MF: It’s been a long day and you’re just getting home at 9:00 at night. What do you do to motivate yourself ?

JJ: My children give me the extra motivation I need to workout 3 to 4 hours a day! Show them what comes with hard work and dedication is my main goal!

MF: What’s the next show for you?

JJ: The next show is the Biggest show of my life! It's a National Show in Miami! Where if I place 1st or 2nd I can become an IFBB PRO which is a long time dream!

It's in 3 weeks so I’m about to get pretty serious with my diet and cardio!!!!! But, because of New and old friends and family members, I am able to go to Miami and compete so thanks to all of you! I also want to give a big thank you to my prep coach Ryan Hinton, for dialing me in for this past show and the upcoming Miami show.

MF: If you could deliver one message to every person reading this – and you can!

– what would it be?

JJ: This may sound Corny but, I would any and everybody to follow their dreams! Don't let another person decide your future! You will come across plenty of HATERS on your path but, just stay focused and out in the work and you will succeed!

Continued on pg. 16 Johnathan winning the NPC SOUTHERN MUSCLE in Baton Rouge on Oct 28, 2017

Johnathan Johnson MF: What’s your best one rep bench?

JJ: Bench 475lbs

MF: What’s your best one rep Squat?

JJ: Squat 650lbs

MF: How many inches are your arms?

JJ: 20" offseason

MF: What’s the coolest place you’ve worked out at?

JJ: GOLD’S GYM in Venice Beach in Cali!

MF: What’s your Offseason Hight and Weight JJ: 5’9 230lbs

MF: What’s your Contest Weight JJ: 195lbs IHW

MF: Train with music: Yes or no?

JJ: Have to train with Music!!!! Did I mention I'm quite the Performing Artist singer-rapper serious!!!

MF: Favorite body part to train?

JJ: Chest & Legs

MF: Free Weights or Machine?

JJ: Both

MF: One Supplement you can’t live without?

JJ: Without a doubt Trainer's Choice NITRO PUMP! It contains four different vasodilators and nitric oxide boosters that increase my vascularity and pops my veins out so I feel like I have a pump ALL DAY LONG!!!"

MF: Favorite cheat meal?

JJ: Fruity Pebbles

16 ∙ METRO FITNESS ∙ Nov 2017 ∙

Contact

JJ at: Clementi’s Gladiators Academy Slidell 1910 Possum Hollow Rd. PHONE#: 985-768-0411 E-MAIL: Jblaze2914@ yahoo.com Facebook: Johnathan Johnson (JJ) Instagram: JJFITJOHNSON

MATTHEW 6:33 SEEK FIRST HIS KINGDOM AND HIS RIGHTEOUSNESS, AND ALL THESE THINGS WILL BE GIVEN TO YOU AS WELL.

Breast Cancer Survivors & Sexual Dysfunction Dr. Katherine Williams, MD, FACOG, IF

Now more than ever, women confronting breast cancer are prevailing in their campaign against the disease. That’s the magnificent news. Unfortunately, many breast cancer survivors struggle to lead a posttreatment life they recognize—one resembling their life prior to their illness. Dr. Katherine Williams, chief gynecologist-obstetrician (OBGYN) of the Covingtonbased Center for Women’s Health, has now opened the Southern Institute for Women’s Sexual Health (SIWSH) to not only aid breast cancer survivors but help all women suffering from sexual dysfunction.

“I want to improve breast cancer survivors’ quality of life and that includes healing any sexual dysfunction they may be experiencing,” explains Williams. “For survivors to achieve quality intimacy again, many women must have their breast reconstructed and their health return, but they lose their sexual being. I want to provide a place where they can learn to regain that and truly live again.” For too long, whether because of society or culture, women have internalized their physical intimacy obstacles, remarked Williams. “There could not be a worse time for this phenomenon,” Williams said, “than when a woman wrestles with the physical trauma and mental anguish that accompanies taxing cancer treatments such as chemotherapy, radiation or surgery.”

The National Cancer Institute (NCI) cites research that suggests at least 50 percent of breast cancer patients “experience long-term sexual dysfunction,” and yet there is little indication that sexual counseling factors into oncology treatment, or with any of the patient’s healthcare professionals. This is despite the evidence that

18 ∙

∙ Nov 2017

dysfunction issues may persist well past the first couple of years of disease-free survival, and may “remain constant and fairly severe or even continue to increase” into the future, reports NCI. “I think we as the medical community for so long have been focused on finding the cure for cancer, and with great results—I have more and more patients who are 10-, 15-, 20-year survivors,” affirmed Williams. “Now, progressing forward, it is time we talk about how to live with cancer. I think this is the moment to encourage more dialogue. It is time for

women to stop suffering.”

Breast cancer patients have increased susceptibility to sexual dysfunction issues because of the nature of their disease and its treatment, explained Williams. “Their hormones are often diminished because they have had their ovaries removed as a preventative measure, or as risk reduction for recurrence of breast cancer,” Williams said. “Also, [hormones may be diminished] if their ovaries were overwhelmed by the chemotherapy, forcing them into early menopause, or as a result

of the medication they are taking.” Moreover, body changes arising from surgery—such as a mastectomy for example—may lead to disturbances of a woman’s selfimage, clinically known as Body Dysmorphic Disorder.

“They just don’t feel like a sexual female anymore,” she clarifies.

The conditions Williams witnesses most among her breast-cancer surviving patients include: – Pain with intercourse, often severe, preventing an ability to have sex; – The absence of, or a diminished sex drive; – Depression or anxiety from underactive reproductive hormones, stress, Body Dysmorphic Disorder or any combination of these.

With SIWSH, Williams and her partners offer expert, curative strategies to assist all women including breast cancer survivors over these hurdles associated with sexual dysfunction.

“The best course of treatment is a comprehensive history and evaluation that allows the doctor to understand the whole patient. This cannot be done with a simple office visit, period,” resolved Williams.

“In order to formulate the best treatment, plan I start most consults with a discussion that allows the patient to tell me their story and verbalize their problems. I do an exam that gives me a preliminary diagnosis and I order a battery of tests specific to female dysfunction.” Williams also provides a 140-part questionnaire—something her patient can complete at home, in privacy—which she reviews before the patient’s next visit. “This is a vital element in all of my strategies – listening to my patient’s individual needs,” expressed Williams.

“On the second visit, I perform a Vulvoscopy to examine the area of concern with a microscope, allowing me to discern any physical abnormalities,” said Williams. “I review their questionnaire with them. All of this provides me with better understanding of the patient, her history and medical condition, in order to formulate the best treatment plan.”

“Again, you can only do that once you understand the patient,” declares Williams. “And you can only understand them when you promote openness and honesty. The extensive questions and health information I assimilate is designed to best help the patient.” She concludes with an illustrative example.

“There are some breast cancer patients who come to see me and they are so miserable,” empathizes Williams.

“They tell me they are very unhappy—the hot flashes, the menopause—all of it. I will ask them, ‘What is the scariest thing to you: not living the life you had before or getting cancer again?’ When they say, ‘Not living the life I had before,’ I discuss multiple options to assist this patient, encompassing the risk and benefits related to all plans of care.”

Williams believes most treatment plans apply a multifaceted approach—one that endows strategies specific to each individual woman’s needs—and which she roots in three main tiers: physical therapy, medical therapy and psychotherapy. Her ambition to equip patients with every necessary resource during the healing process motivated Williams to recruit a well-respected oncologist, Dr. Jay Saux, to SIWSH. Saux, much beloved in the oncology community because of his excellence and dedication, provides risk counseling for patient treatment relative

to their diagnosis, explained Williams. This employs a robust arsenal of expertise allowing Williams and her SIWSH team to restore patients’ sexual health.

Dr. Williams is a board certified OBGYN and fellow of the International Society of Women’s Sexual Health.

Currently, she accepts patients at two locations: Center for Women’s Health (104 Innwood Drive, Covington, LA 70433) and at the Center for Restorative Breast Surgery (1717 St. Charles Avenue, New Orleans, LA 70130.) For additional information or to schedule a new patient appointment, call 985-871-0707.

Dr. Katherine Williams, MD, FACOG, IF

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

W orkout

The 7 Minute While the vast majority of men and woman find it down right hard if not impossible to put in an hour or so workout into their day. Most would agree a seven minute workout would be much more manageable to fit into their busy schedule.

HICT using body weight as resistance for anyone strapped for time. The approach combines aerobic and resistance training into a single exercise lasting approximately 7 minutes.

HICT is not a new concept, but it is a very effective way of working out. The modern form of circuit-training was first developed in 1953. As advances in equipment were made, researchers expanded on the benefits of this highly efficient mode of exercise.Today, using body weight as resistance eliminates the need for specialized equipment or facilities, thereby, further reducing limitations.

Here is our sample of a HICT program.

Exercises are placed in an order that allows for opposing muscle groups to alternate between resting and working. If a particular exercise creates a significant increase in heart rate or intensity demand, the next exercise functions to decrease heart rate or intensity slightly.

The objective of the program is to allow for a series of exercises to be performed in quick succession –using proper form and technique- at high intensity with minimal

1. Jumping Jacks 20 ∙

∙ Nov 2017 ∙

2. Wall Sits

3. Push-ups

4. Abdominal Crunch rest between exercises.When rest intervals are too long, the purpose of the high-intensity protocol is undermined, which is to create maximal exercise intensity in minimal time.

Example of a High Intensity Circuit Training Program Perform each exercise for 30 seconds, with 10 seconds of rest between each exercise. The total time for the workout is 7 minutes. You can repeat this circuit 2 to 3 times.

5. Step ups

6. Triceps Dips

7. Squat

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

8. Plank

10. Lunge

9. High Knees (running in place)

11. Side Plank

In summary:

HICT will reward you with numerous health beneďŹ ts in record time. It might be a good idea to add free time to your schedule. by: kellyWALGAMOTTE models: Kristie Gagliano & Christy Peachey

Would you like to be our model for our next workout article?

If so send and email to: MetroFitness@live.com

Interested in a demo?

Contact Christy Peachey, ND, CNHP 985-259-5040 Or shoot them an email at KC2mobility@gmail.com.

Christy Peachey, ND CNHP

Kristie Gagliano

OWN

LUCK IN LIFE Luck has the reputation of being life’s X factor. Luck is that element of surprise, that part where factors outside of our control make themselves known. The way you feel about your luck determines whether you’re going to purchase a lottery ticket or stay indoors, but Lady Luck can be a fickle mistress. It’s wild, untamed, and cannot be controlled. You are lucky or unlucky, and you have absolutely no control over that, right?

Wrong.

As an adult, you control the level of participation that you have with your life. You can choose to believe that nothing good ever happens to you and that you’re doomed by your bad luck never to succeed. With this type of attitude, you might believe that you have bad luck with finding mates, receiving job opportunities, and other events. Instead, what happens when you believe that you have good luck?

There is a universe of opportunity in front of you. Right now, you can choose to do anything, and the attitude that you possess while doing that thing will determine its outcome. So, let’s say that you decide to go to the store.

If you are open minded and positive about opportunities which you may receive, you might be let in on some great deals by the people who work there. The opportunities which exist for you are created by you, they don’t just spontaneously form.

Luck is “Success or failure apparently brought by chance rather than through one’s own actions.”

Think about a lucky person in your life. This person appears to receive and capitalize upon more opportunities than the average person. The lucky person is supposedly more likely to receive the job, get the girl, and win the competition through no hard work of their own. Have

22 ∙

you also noticed that the lucky person is also one of the happiest people in the room? Which do you think came first, the happy or the lucky? Put another way, have you seen really lucky party poopers?

Attitude is contagious! It’s the truth! You are affected just as much by someone else’s smile as you are affected by their frown. You will mirror those reactions and start to take on the emotions which those facial expressions encompass – even when you don’t start out feeling happy or sad. Because of that natural human connection with others, we are likely spreading around our emotions right now. Do you want those around you to be happy or sad because of your presence?

If others are happy, they’re more likely to be at ease.

They’re also more likely to be confident around you.That ease and confidence makes others want to be around you more often. Simply put – spreading warm cheer attracts others like a magnet. Cheer and happiness are like drugs – at the first little sniff of them, we want as much as we can get. Offering that is a back stage pass to the opportunities which you desire.

Not only will others want you around more often, but they will take active steps to bring you into their lives more often. You will get invited to parties. You will get more business opportunities.You will have more shots at love. In fact, you will find that people want to do more favors for you and that they’re willing to bend the rules to make your life that much easier.While some people place this on luck, they’re really side effects of an intentional positive attitude. In other words, luck by design, not chance.

Creating a positive attitude is creating your own luck in a situation.When you take the time to make others feel

by travisMANNEY

great through your own positive attitude, they are more willing to offer you things and opportunities of higher and higher value. A boss is likely to offer the job to someone who has the experience and the positive attitude rather than someone who merely has the experience. A person is likely to become your friend if you make them feel good upon first meeting them.

You’re more likely to remember the person who made you feel great, too. Let’s say that you meet the social butterfly at a company function, and that person happens to be a receptionist.You need a receptionist in your area, and the job comes with a higher pay grade and better benefits. There’s a high likelihood that you’ll offer this receptionist position to the social butterfly, just based on their great attitude. Those around the new receptionist might say that it’s luck, but it was that person’s positive attitude which affected your decision.

There isn’t good or bad luck.You make your own luck.

Your attitude, whether good or bad, paves the way for the luck that you have. Spreading around the positive attitude will make people remember you, and it will make people more prone to give you the best things that life has to offer. They will invite you to events simply on the basis that they want to be around you. Others might consider that to be luck, but you are the one who chooses to have the positive attitude. It’s by choice.

When you think, talk, and act positively toward yourself and those around you, opportunities will come your way. Take a few moments each day to document these positive opportunities which come about as a result of your new positive mindset. You will start to notice just how important being optimistic in life will attract the luck you deserve.

∙ Nov 2017 ∙ "UNDERSTAND FEAR, LEARN TO IDENTIFY IT, & NEVER LET IT BE A PART OF YOUR DECISION MAKEING PROCESS."

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100 Harbor Center Blvd.

Slidell, LA 70461 Let our award-winning staff show 100 Harbor Center Blvd.

•••Slidell, LA 70461 100 100 100 Harbor Harbor Harbor Center Center Center Blvd.

Blvd.

Blvd.

•• Slidell, •• Slidell, Slidell, LA LA 70461 LA 70461 70461 100 100 100 Harbor Harbor Harbor Center Center Center Blvd.

Blvd.

Blvd.

Slidell, Slidell, • Slidell, LA LA 70461 LA 70461 70461 (985) 781-3650 (985) 781-3650 Harbor Center Blvd.

• Slidell, LA 70461 you100 how we’re setting the standard (985) (985) (985) 781-3650 781-3650 781-3650 (985) (985) (985) 781-3650 781-3650 781-3650 www.northshoreharborcenter.com www.northshoreharborcenter.com (985) 781-3650 www.northshoreharborcenter.com www.northshoreharborcenter.com www.northshoreharborcenter.com for service. www.northshoreharborcenter.com www.northshoreharborcenter.com www.northshoreharborcenter.com www.northshoreharborcenter.com

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REST OF THE YEAR FREE! We Provide Personal Service That Gets You Results!

National Quality with Local Flair!

Your Hometown Club, Always Right Around the Corner!

The Best Fitness Solutions Free Fitness Consultation Body Motion Fitness Program Over 300 Group Exercise Classes Per Week Personal Training Center New Equipment Huge Cardio Areas

We are local, but still the best Same access to state of the art equipment The best fitness programs available in the entire country Zumba, CrossFit, Body Pump, Spinning, Yoga Renovations have kept our clubs modern and beautiful Upscale environment for down-to-earth, friendly people The most options for aquatics and athletics

3 Locations makes us the most convenient Open 24/7 We know our members’ names and their neighbors Cross Gates is where your friends are Family Environment with regular Moms and Dads The best Child Care options—we take care of your kids like they’re our own

200 N. Military Rd. | 1311 Gause Blvd. | 4038 Pontchartrain Dr.

Slidell, La | 985.643.3500 | CrossGatesClub.com

Premier DCJ Of New Orleans Larry Morreale Director of Sales

ALL NEW 2017 RAM HEAVY DUTY CREW CABS

$10,000

OFF MSRP

2017 Ram 3500 Crew SLT 4x4 (Vin#HG762853) MSRP: $62,260 - SW BC Retail Consumer cash $1,500 - SW 2017 Retail BC $750 - Ram HD BC $750 - $7,000 Dealer Discount = Sale price: $52,260, plus tax, title & license.

NEW 2017 RAM 1500 QUAD CAB

MSRP $32,480 SW BC RETAIL CONSUMER CASH - $2,750 SW 2017 RETAIL BONUS CASH - $1,000 SW REGIONAL BONUS CASH - $1,000 DEALER DISCOUNT - $1,235

$26,495

SW CHRYSLER CAPITAL 2017 BONUS CASH - $500 NON-PRIME RETAIL BONUS CASH - $1,500

$24,495

New 2017 Ram 1500 Tradesman Quad Cab 4x2 (VIN#HS804630) MSRP: $32,480 - SW BC Retail Consumer Cash: $2,750 - Sw 2017 Retail Bonus Cash $1,000 - SW Regional Bonus Cash $1,000 - $1,235 Dealer Discount = $26,495, plus tax, title & license. $26,495 - SW Chrysler Capital 2017 Bonus Cash $500 (must finance with Chrysler Capital, with approved credit) - SW Non-Prime Retail Bonus Cash $1,500 = $24,495, plus tax, title & license.

All 2017 RAM FULL SIZE REGULAR CAB TRUCKS MSRP: $29,390 SW BC RETAIL CONSUMER CASH - $2,750 SW 2017 RETAIL BONUS CASH - $1,000 DEALER DISCOUNT - $3,645

ALL 2017 RAM FULL SIZE REGULAR CAB TRUCKS

$21,995

SW NON-PRIME BONUS CASH - $1,500 SW CHRYSLER CAPITAL 2017 BONUS CASH - $500

$19,995

2017 Ram 1500 Tradesman Reg Cab 4x2 (VIN#HG598807)MSRP; $29,390 - SW BC Retail Consumer Cash $2,750 - SW 2017 Retail Bonus Cash - $1,000 - dealer discount $3,645 = Sale Price: $21,995, plus tax,title & license. $20,495 - SW Non- Prime Bonus Cash $1,500 - SW Chrysler Capital 2017 Bonus cash $500 (must finance with Chrysler Capital, with approved credit) = $19,995, plus tax, title & license.

13000 I-10 Service Rd. New Orleans, LA 70128

504-218-1580 premierdcjofneworleans.com