Metro Fitness Sept 2016

September 2016

IN THIS ISSUE...

Page 24

What is MS???

The science behind the dehabilitating disease

Page 12

Build Your Core!

Ab workouts that will concentrate your efforts to strengthen these important muscle groups

metrofitnessmag.com

Page 16

New Beginnings

Julie Jean offers fitness for a wide range of people; both beginners and serious lifters, with child care on their minds.

THIS ISSUE’S COVER FEATURE

mast HEAD mast HEAD mastHEAD cover cover

publisher publisher

publisher

Kelly WALGAMOTTE kellyWALGAMOTTE

September 2016

kellyWALGAMOTTE kellyWALGAMOTTE

editor

editor editor lanaWALGAMOTTE lanaWALGAMOTTE

LanaWALGAMOTTE

lanaWALGAMOTTE marketing

IN THIS ISSUE...

Page 24

What is MS???

ScotANTHONY

The science behind the dehabilitating disease

2015 2016 2015

marketing marketing account executive scotANTHONY scotANTHONY

October September October

Ava Zerbenick scotANTHONY

7 NUMBER volume 09 NUMBER 10 volume6 NUMBER 10 volume6

volume6 NUMBER 10

chief designer

account executive account executive gregFLORIDI gregFLORIDI

DanSAUSE

gregFLORIDI

contributing writers

GaryDRAGON Rex&SophiaFUR Kris GUNNARS chrisTIBLIER chrisTIBLIER chrisTIBLIER Maris LEE TravisMANNEY TimMATEY MikeMILLS Aaron POTTS mikeMILLS mikeMILLS

chief chief designer designer

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

page 10 page page 910 page10 runnersCORNER

page 76 6 page page page 6 Tid BITS spiritual FITNESS Tid BITS

runnersCORNER healthy EATS runnersCORNER

contributing contributing writers writers

page 88 8 page page page 8 supplementREVIEW kids CORNER supplementREVIEW

page 12 page 12 10 page page 12 spiritualFITNESS supplement REVIEW

mikeMILLS melissaBRELAND melissaBRELAND melissaBRELAND larryMcEWEN larryMcEWEN larryMcEWEN garyDRAGON garyDRAGON Metro Fitness is published garyDRAGON monthly

by Metro Fitness kristieANDRES kristieANDRES P.O. Box 752 kristieANDRES travisMANNY Slidell, LA 70459 travisMANNY travisMANNY 985778-6171 kristenSMITH kristenSMITH kristenSMITH

page Core these four exercises page12 17 Build Eggs Your What’s thewith Difference page 17 featuring Eggs What’sEmilyOulliber the Difference by krisGUNNARS by krisGUNNARS

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Build Your Core!

Ab workouts that will concentrate your efforts to strengthen these important muscle groups

metrofitnessmag.com

Page 16

New Beginnings

Julie Jean offers fitness for a wide range of people; both beginners and serious lifters, with child care on their minds.

THIS ISSUE’S COVER FEATURE

New Beginnings with Julie Cover: Trainer’s Choice Cover: Trainer’s Choice Jean begin on page 16. Read Cover: Trainer’s Choice

by Liz Maddox

by Liz Maddox more in our cover story.

by Liz Maddox

Page 14 Article by Liz Maddox.

Page 14

page 20 Pets & Your Medicine Cabinet page 20 Pets & Your Medicine Cabinet

spiritualFITNESS spiritualFITNESS page page 13 page912CORNER Chiro Talk dragon’s areaRACES page 12 Chiro Talk

by Dr. kristinSMITH

by Dr. kristinSMITH

page and Carbs: page13 18 Kids 9 Fitness MythsProblems Exposed and Solutions page 18 9 by Fitness Myths MarisLEE Exposed by travisMANNY by travisMANNY

NOTES INSPIRATIONAL Inspirational NOTES NOTES INSPIRATIONAL Inspiration is is aa profound profound feeling feeling that that precedes precedes change. change. It’s It’s like like aa window window through through Inspiration focus onchange. happiness.

Youra happiness, Happiness Inspiration is a profound feeling that precedes It’s like window through which we may be able to see the life we could have.

It can give us the ability to the happiness of your friends and, if to which we may be able to see the life we could have. It can give us the ability which we may be able to see the life we could have.

It can give us the ability to Challenge you push yourself out of your comfort recognize that that changing changing our our life life begins begins with with changing changing the the way way we we think, think, since since our our recognize

by Dr.

by Dr. lizaLEDET, DVM lizaLEDET, DVM page 14 Superfoods for Diabetes

#3: Sardines page 22 Running Fundamentals page 22 Running Fundamentals page 20 Pet by aaronPOTTS Health: by aaronPOTTS Table Food Do's & Don'ts byBitter Rex&SophiaFUR

page page28 28 The The BitterTruth TruthAbout AboutFructose Fructose by krisGUNNARS by krisGUNNARS page 24 What is Multiple Sclerosis?

by TimMATEY page 15 page 13 page 15 page 13 healthyEATS area RACES areaRACES healthyEATS kellyWALGAMOTTE kellyWALGAMOTTE kellyWALGAMOTTE publisher publisher publisher Like Metro Metro Fitness Fitness Like Like Magazine Metro Fitness on: Magazine on: Like Metro Fitness Magazine Magazine on: on

zone,changing the happiness thethink, people recognize that changing our life begins with the wayofwe since our You do notcreate need our to deserve thoughts create our actions,happiand our our actions actions create the life we could couldishave. have. thoughts actions, and create the life we around you.

Your happiness a gift thoughts createisour actions, and no our actions create the life we could have. ness.

Happiness free.

There are to you aaand to others.to Think of what oceans, rivers, and and forests. forests. Immersing Immersing ourselves ourselves within within our our environenvironFor some, some, inspiration inspiration comes comes from from experiencing experiencing connection to nature—the oceans, rivers, For connection nature—the conditions. was your reaction For some,What inspiration comes from experiencing a when connection to happy nature—the oceans,challenge rivers, and Immersing ourselves our environhappens you are – what thisforests. month:that What would itsucceed take within foratmechanging to be 100% ment can be a powerful and joyful feeling we long to sustain.

For others, it may come from the belief if we can our when you read those first seven ment can be a powerful and joyful feeling we longaround to sustain.

For others, it may come the belief Start that ifwith we now can succeed at reading changingthis our happens you? Seriously, think openfrom to happiness? assucceed you are ment can be a powerful and joyful feeling we long to sustain.

For others, it may come from the belief that if we can at changing our words?

There are times in our lives habits, we we can can achieve achieve our our dreams—whether dreams—whether they are about about feeling better, having more more of energy to do do things things with Iour our loved ones, or even just aboutthey it. Think about feeling how thebetter, atmo-having habits, are energy to with even just issue the magazine.

“Today, amloved goingones, to be or more open when we believe they are true.

BUT, habits, we can achieve our dreams—whether are about feeling change, better, having more energy to do things with our loved ones, or even just spherethey changes, how people to life.” Today, I set my intention. Not only will I be happier, I performing better in sports, sports, work or at at school. school. performing better in the next seven words changework the or everything seems to lighten performing better in sports, work or at how school. want to ensure those around me will also be aware of their Once you you are inspired inspired to change, the key key to to success success is is in in taking taking small small steps steps each each day. day. And And when when you you find find yourself yourself reaching reaching your your first first goal, goal, you you whole concept of thoseto first seven the Once are change, up.

Ask yourself, from 0 to 100% potential for happiness.

I will become a happiness Once So, youthis aremonth, inspired to change, to success is in taking small steps each day.

And when you find yourself reaching your first agent. goal, you words.

I want you to the key may want to slow down for a moment to enjoy what you have accomplished.

That is because one of life's greatest pleasures is in achieving how open am I to happiness?

Your Happiness is not a search, it is a choice.

Choose to be happy. may want to slow down for a moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving aa may want to slow down for a moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving a goal. By By taking taking the the time time to to simply simply experience experience joy, joy, you you may may discover discover the the source source of of inspiration inspiration for for your your next next challenge! challenge! -- Author Author Unknown Unknown goal. goal. By taking the time to simply experience joy, you may discover the source of inspiration for your next challenge! - Author Unknown

God Bless,

God Bless, Bless, God

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

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

4 ∙

Page 12

∙ September 2016

Read us online at: Read online Read us us online at: at: www.metrofitnessmag.com www.metrofitnessmag.com www.metrofitnessmag.com October 2015 www.metrofitnessmag.com 5 October 2015 www.metrofitnessmag.com 5

TID BITS

TO LOSE WEIGHT, DITCH DIET SODA

You should ditch all soda, including diet. Research from the Johns Hopkins Bloomberg School of Public Health revealed that overweight and obese adults who drank diet beverages ate more calories from food than those who drank regular soda.

BOOST YOUR BRAINPOWER WITH HANDWRITTEN NOTES

Typing notes will enable you to jot down more material, but you’re more likely to remember those notes if you handwrite them,

Additionally, a University of Texas study found that diet soda drinkers had a 70% greater increase in waist circumference than non-drinkers over the course of about 10 years.

“In addition, many people think ‘low-fat,’ ‘low-sugar,’ or ‘light’ means fewer calories, but that’s not always true,” says Goodson. “Typically when manufacturers cut something out and the end result tastes just as good, they’ve added something like additional sugar.”

according to research from Indiana University. “To learn something means you have processed it,” says Dr. Towfigh. “And when you take handwritten notes you ‘process’ or learn more information. You begin the learning process as you listen to the lecture.” Plus, since you look at the page on which you are writing, you naturally review the material and reinforce the information you’ve already processed, Dr. Towfigh says.

DITCH ANTIBACTERIAL SOAP TO PREVENT ILLNESS Reaching for the soap bottle labeled “antibacterial” won’t necessarily reduce your risk of getting sick or passing an illness to others—in fact, there is no evidence that antibacterial soaps are more effective than regular ones. What’s more, long-term

exposure to some ingredients in these products, such as triclosan, may pose health risks like bacterial resistance or hormonal effects, according to a 2013 FDA statement.

More research on the effects of triclosan is needed, and in the meantime, the FDA is working toward requiring manufacturers to prove their products are safe for long-term use—and the state of Minnesota has banned triclosan-containing products altogether, which goes into full effect in 2017.

HELP YOUR FAMILY GET ACTIVE When it comes to hear t health, it’s impor tant that we think not only of our own cardiovascular health but also that of future generations. A study last year found that obese children and teens have as much plaque in their arteries as a 45-year-old adult, setting them up for hear t disease and other serious health conditions much earlier than parents.

If you’ve got kids, of course, you want to make sure they grow up fit and healthy. But you also know it’s hard to juggle work, family, and physical activity. Still, setting a healthy example is a good star t; research shows that parents who are physically active increase the likelihood that their kids will be active as well.

DRINK COFFEE, HAVE A BETTER NAP

6 ∙

In a Japanese study that examined how to make the most of a nap, people who took a “coffee nap” consuming about 200 milligrams of caffeine (the amount in one to two cups of coffee) and then immediately taking a 20-minute rest— felt more aler t and performed better on computer tests than those who only took a nap.

Why does this work? A 20-minute nap ends just as the caffeine kicks in

∙ September 2016

AUTOMATE Breakfast and Lunch

Without a healthy go-to option for each, you’re far more likely to make bad spur-of-the-moment grabs. Plus, having a staple of one or two healthy usuals makes grocery shopping easier. “You don’t want to reinvent the wheel every day,” says Dr. Roth, who star ts his day with a bowl of steel-cut oatmeal with flaxseed oil, a few walnuts, and some raisins or agave for sweetness—a morning meal that Dr. Roth’s kids have adopted and now love. For lunch, Dr. Roth recommends a vegetable-based soup (like this tomato fennel soup recipe) or a turkey or tuna sandwich on whole-grain bread. For the kids, you can improve upon the PBJ sandwich, (it’s not horrible, but the jelly is all sugar), by using less jelly or turning it into a PB sandwich with a piece of fruit.

+ +

+ and clears the brain of a molecule called adenosine, maximizing alertness.

“Adenosine is a byproduct of wakefulness and activity,” says Allen Towfigh, MD, medical director of New York Neurology & Sleep Medicine. “As adenosine levels increase, we become more fatigued.

Napping clears out the adenosine and, when combined with caffeine, an adenosine-blocker, fur ther reduces its effects and amplifies the effects of the nap.”

+

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

e thing physical, mental, emo-

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getaway, a break, a change in

by: Larry Dr. Larry T. McEwen by: Dr. T. McEwan 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

I

If you’re reading this article, chances are you spend good ofyou time youawill do bit what do on “Comefitness to me,and all that’s you who are thing. wearyWe and physical a good wouldn’t think about neglectwith much greater pase There'sand atI will leastgive oneyou thing physical, mental, emo- motivate what we do; and reasons and motivations burdened, rest.

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For my yoke is easy and my burden inside with one exception: our grey matter, the brain!

If we don’t take care are highly so important to all areasdo, of itwell-being!

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

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What do you read, watch, and listen to?

Someone 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 against mytold face, it is“Garbage in--garbage out!” God’s Word gives us a11:28-30 NIV) once me this: your souls. For my yoke is easy and my burden al to examine the reasons that things, andhighly they usually was needed!

Why? Time are more motivery good clear mental to mediet just to followisin Philippians 4:8. “Finally, brothers, whatever is light.” do!

So where did these off orwhatever time away does true, is noble, whatever is right, whatever is pure, whatever is lovely, whatevvated to achieve great how much this break (Matthew 11:28-30 NIV) is admirable--if anythingItis helps excellent suchideas things.” lofty come from? Did I mention that I'm sitting usortopraiseworthy--think rest. It helps usabout soermany helpful things. things, and they usually was needed!

Time Thirdly, Why? we must not forget to give our brain the proper rest. There’s a to get perspective. It helps us to focus or to re-focus. by the ocean watching the waves roll in? And spiritudo! So where did these off orreason time God awaytold does us to work six days and rest on the 7th. This was not ally speaking, words can't describe to you how beneItonly helps usour to body! see more clearly the we things in lifeour that for And sometimes overwork brain on a daily basis Hso many helpful things. It helps us to rest. It helps us lofty ideas come from? Did I mention that I'm sitting this getaway has been for me. It's as if the by constantly wordwealso something to really matter. worrying It helps about us to things. reflectGod’s on why dohasficial by the ocean watching the waves roll in? And spirituto getsay perspective.

It Philippians helps us to 4:6-7 focus“Do or to re-focus. about that… not be anxious about anything, but in what we do. Whether it's our fitness goals, or our life words of Christ have come true for me today. allyrequests speaking, It helps us to see moreand clearly in lifepresent that your everything, by prayer petition,the withthings thanksgiving, to God.words can't describe to you how benegoals, it is so beneficial to examine the reasons that And the peace of God, which transcends all understanding, will guard your getaway has been for me. It's as if the really matter. It helps us to reflect on why we do ficial this hearts and your minds in Christ Jesus.”

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

dragon’sCORNER

words of Christ have come true for me today.

Think Positive!

goals, it is so beneficial to examine the reasons that

Allan applied for a new job, but

he didn’t believe he would get it, dragon’sCORNER JOINT HEALTH since his self-esteem was low, and he considered himself a failure and N unworthy of success. pple He had a negative attitude toward OINT HEALTH himself, and therefore, believed that the other applicants were better and more qualified than him.

Allan’s mind was occupied with negative thoughts and fears concerning the job, for the whole week preceding the job interview. He anticipated failure. On the day of the interview, he got up late, and to his horror, he discovered that the shirt he planned to wear was dirty, and the other one needed ironing.

As it was already too late, he went out wearing a wrinkled shirt and without eating breakfast. During the interview, he was tense, negative, hungry and worried about his shirt. All this distracted his mind and made it difficult for him to focus on the interview. His overall behavior made a bad impression, and consequently, he materialized his fear and did not get the job.

Jim applied for the same job too but approached the matter in a

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different way. He was sure that he was going to get the job. During the week preceding the interview, he often visualized himself making a good impression and getting the job. In the evening before the interview, he prepared the clothes he was going to wear and went to sleep a little earlier. On the day of the interview, he woke up earlier than usual and had ample time to eat breakfast, and to arrive at the interview before the scheduled time. Jim made a good impression and got the job.

What do we learn from these two stories? Was there any magic used?

No, everything happened the way it should, no one likes a negative attitude. Everyone is drawn to a positive attitude. It’s contagious.

Be blessed today and be positive.

See the good in everything. Try it for just one day and watch the results and the effect you have on yourself and others around you.

runnersCORNER How to Training For a 5K kidsCORNER Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself

Kids’ Health and Fitness

at the finish line on race day. A 3.1-mile race is the perfect length to aim for as a beginner. Begin by setting attainable goals to keep you motivated and give yourself ample time to move to the next level. If you train correctly and follow a good eightto-10 week training program, running can lead to a lifetime of fitness.

need, it can seem that there is no time to devote to exercise or think about what kids The lengthclothing, of a 5k is and a relatively goal to reach novice runner, but all, it may challenge the expert eating.

After it’salso quicker to give your runner shelter, love. Ineasy addition, they as aare kids a processed snack or pick up fast food have to teach manners, how to tie shoes, and depending on intensity and speed. Start out with a simple program that allows you to succeed and move forward only when than it is to prepare a healthy snack or lunch. how to use the potty. While parents do have you feel comfortable with your current stage. To avoid burnout or injury, do not push your limits. Remember that your main Parents can use many excuses for not doing a lot on their plates, they can’t forget the goal isimportance to reach the of finish line. Fortheir your first you should enjoying the They’re run and feeling good for theonright things. too busy, toohaving tired,completteaching kidsrace health and plan or they just don’t know what to do or how fitness.

It’s very important that children learn ed your goal. at a young age about healthy eating and exer- to change. You can always find an excuse for not doing something. At some point, cise. If they learn to love fruits and vegetaImprove and headas children, it will you just have to come to the realization that bles andyour enjoyheart being active it’s your important and you have to find a waytraining to really help them theimproves rest of your theirself-esteem lives.

Accomplishing your goal and keeps cardiovascular system in tune.

A regular promake it happen.

It can be easy for parents to get caught up gram includes exercising for at least 30 minutes three to five times per week, which falls within basic cardiovascular fitness Childhood obesity is a major problem and in other things that they don’t think about guidelines. can leadWith to a feeling freedom and independence, and ittoo is also one of the best ways excusto alleviate stress it’s because many parents make healthRunning and fitness. work,oferrands, cooking, cleaning and just taking care of a child’s es. They don’t take responsibility for their Parents have a lot of responsibilities raising

Set attainable their children.goals They have to provide food,

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dragon’sCORNER Keep Your Ankles Moving

JOINT HEALTH by: dr kristinSMITH garyDRAGON

child’s health. The easy route is to let your kids watch as much TV as they want. But the best thing for them is to make them turn off the TV and do something active. The same is often true for food. First, parents should start educating themselves about health and fitness. Purchase more fruits, vegetables, nuts, and seeds and stop buying a lot of processed snacks. Take 30 minutes out of your day to participate in some fun kids exercises with your children. If you do it with them, they are more likely to join in.

Teaching your kids about health and fitness is a conscious choice. It takes effort, but in the end, it is well worth it. Show your kids that being healthy will help them feel better and live a long, happy life. As a parent, that is one of the greatest gifts you can give them. Remember that the reason to learn about health and fitness for kids is to give you skills and knowledge necessary to help your children become the healthiest people they can be.

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To me, the ankle joint is one of the strongest joints in the body. I say this because the ankle is the only joint that suppor ts all of your body weight. When you stand on one leg, such as when you take a step while walking, all of your body weight is on the stance leg. If the ankle There's at least one thing physical, mental, emo- motivate joint is limited in mobility, you will develop weakness Dr. Kristin to the ankle, and you may begin to experiencetional, pain in and spiritual fitness all have in common: the are so im Smith your back and/or hips.& need for a well-timed getaway, a break, a change in about it, i LifeCare Family Wellness Tightness to the ankle joint limits your ability to pull Chiropractic a vacation! As I your foot towards your shin. This movement isscenery, called (985) 774-9303 dorsiflexion. If you are unable to dorsiflex your sitankle on the beach listenthrough it full range of motion, you will have problems “Come to me, all you who ar ing to the roar of the with other functional movements such as squatting, burdened, and I will give you rest. walking and going down steps. There are several waves and feeling the upon you and learn from me, fo reasons the ankle joint can become tight. The most sea breeze blowing common is tightness to the calf muscles. Stretching and humble in heart, and you will Fitness your calfConnection muscles can loosen the ankle and allow for against my face, it is your souls. For my yoke is easy a 4426 Trenton St, Metairie, LA Another 70006 reason for an increase in range of motion. very clear to me just (504) 885-7855 ankle tightness is limited mobility to the ankle bones. is light.”

Mobilizing the ankle bones by a physical therapist ts of the body. If you are have unexplained back or fitnessconnection.net howwill muchparthis break (Matthew allow the bones to move across each other, increasing hip pain, or are having difficulty with squatting, walking, was needed!

Why? Time in ankle mobility. As mobility increases, strength to the and going down steps, then give us a call for an ankle ankle muscles can increase. evaluation.

We can assess your ankle and give you an off or time away does Having strong, functioning ankles is impor tant to evappropriate mobility program. We want to make sure so many helpful things. It helps us to rest. It helps us lofty idea eryday activities. Limitations in ankle range of motion you are able to perform all of your physical activities can limit daily activities and can cause pain to other and remain It in the action. to get perspective. helps us to focus or to re-focus. by the oc

Maris Lee

supple

Have Y

It helps us to see more clearly the things in life that

ally speak

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

ficial this

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

words of

goals, it is so beneficial to examine the reasons that healthyEATS Black Paleo Bean Chili dragon’sCORNER

An excellent source of molybdenum, fiber, vitamin C, and folate, this is alternative version of chili that can be served as a meal in itself or used in many dishes such as soft tacos, tostados, frittata, or enchiladas. The Saute cooking method makes this recipe even healthier because it is prepared without the use of heated oils. Enjoy!

Ingredients:

JOINT HEALTH

To Make:

1 medium onion, chopped 1. Heat 1 Tbsp broth in a medium size soup pot. Sauté onion and bell garyDRAGON pepper in broth over medium heat for about 5 minutes, stirring frequent 1 medium bell pepper, diced into 1/4-inch pieces ly, until translucent. Add garlic, cumin, and red chili powder and continue to saute for another minute. 2. Add 1-1/2 cups broth and the rest of 1½ cups vegetable broth ingredients, except for the cilantro and corn. Simmer for another 20 min 6 medium cloves garlic, chopped utes uncovered. Add corn and cook for another 2 minutes. Add chopped 4 cups or 2 15 oz cans black beans, cilantro and season with salt and pepper to taste. Serves 4 drained 1 8 oz can tomato sauce 1 15 oz can diced tomatoes (do not drain) 2 Tbsp ground cumin 2 Tbsp red chili powder 2 Tbsp dried oregano 1 cup corn kernels, fresh or frozen ¼ cup fresh chopped cilantro salt and black pepper to taste

supple

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supplementREVIEW by: mikeMILLS Conquer Catabolism Have Your Cake, and Eat it too!

with a Post-Workout Recovery Blend The holidays have arrived and with them all

also

happens

to

be

one

of

the

most

the sugar filled deserts and treats that are loaded

dangerous. Aspartame is used in thousands of

used artificial sweeteners in the world today. It

aging states that a single serving contains zero

release of cortisol by the adrenal glands.

Consuming a blend of key nutrients in the products a substitute sugar, with empty caloriesphysical and leaves the feeling of being Cortisol is aasstress hormonetothat canthough have conminutes following activity is a vital effectsactually on thebebody by off storing component of year any training routine.

Re- without catabolic sumers would bloated. This satisfy sugar cravings better eatingfat, smaller which can increase overall body fat percentgardless of whether the main objective is the excess of calories by using all natural, sugar amounts of regular sugar. Aspartame has been age and decrease muscle mass. Preventing to lose weight and decrease body fat or to freemuscle sweeteners when preparing tasty the holiday the linked to of possible causes for achieved cancer, short release cortisol can be by term gain and strength.

Replenishing in the form ofand carbohybody withWith the so proper carbohydrates, snacks! many ratio sugarof substitutes available restoring memory glycogen loss, gastric problems, neurological drates to muscle cells for the body to use as protein, and fat along with BCAA’s (branch these days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold energy thus preventing the breakdown of chain amino acids), creatine, glutamine, one. Many so called under the brand . Though market“natural” sweeteners muscle tissue.names Also, Splenda consuming a highly cortisol blockers, and antioxidants can help can lean form of protein, suchSplenda as whey speed up recovery timemore between ed as a “No calorie sweetener,” products actually do the body harm workouts, than good and absorbable protein isolate with a proper amino acid reduce soreness, and increase lean muscle give diabetics a false sense of security when that also include bulking agents contain 12.4% the profile, can help increase protein synthesis mass by preventing catabolism. Catabolism, calories of the volume of increasing choosing a desert or beverage during tissue the holidays. after sugar. Although exercise bysame repairing and the the which is the breakdown of muscle of muscle in the body which for use as an energy source, can leadoftothe themost amount Aspartame (NutraSweet) is one “nutritional facts”tissue label on Splenda’s retail pack-

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 read nutrition labels carefully to avoid ingesting

decreases overall body fat percentage. A recent study showed that chocolate milk has the ideal ratio of carbohydrates, protein, and fat for post-workout recovery; however, your favorite brand of chocolate milk does not contain the amino acids, creatine, cortisol blockers, and antioxidants recommended for maximum recovery.

When choosing a post-workout supplement, be careful to read the ingredients closely to make sure that the best quality creatine, BCAA’s, and cortisol blockers are being used.

Cheaper brands often use creatine monohydrate or creatine ethyl ester which is poorly digested and can cause water retention, bloating, and stomach discomfort. A PH correct creatine, such as Kre-Alkalyn and Magna Power creatine (magnesium creatine chelate), is highly absorbable and has a low acidity level which blocks the conversion of creatine to creatinine,

which is a waste product that is filtered out the body by the kidneys. BCAA’s in the alpha-ketoglutarate (AKG) form can help increase protein synthesis at a faster rate than amino acids alone. Studies have shown that phosphatidylserine, often referred to as PS 100, when consumed in large amounts up to 800 mg or more, can help block the release of the catabolic hormone cortisol. Critical antioxidants such as alpha lipoic acid, grape seed extract, and pomegranate can help prevent free radical and cell damage which is often associated with intense training.

There is a small window of opportunity after exercise, which ranges from the first few minutes following training for up to an hour when the human body is in a position to take advantage and utilize all of these key nutrients. Missing out on this window could be the

harmful chemicals like Sucralose and Apsartame, difference between reaching personaland goals remember vital during the holidays. with and fallingportion off control track.isProviding muscles With careful planning and preparation, truly for proper post-workout nutritionone is acanmust have their cake and to eat improve it too! anyone wanting their physique and overall physical fitness The clock is ticking, make it count.

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

Health and Exercise Science is ACSM Certified fromanthe University of Mississippi (Ole Miss), and 10+ Personal Trainer, years experience in the Vitamin and Supplement Industry. has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 15+ years experience in the Vitamin and Supplement Industry.

Build Your with these four excercises

It’s time to push your abs to exhaustion with these new ab exercises that are anything but routine.

And it’s not just a six-pack you’ll get: You’ll help prevent back pain, boost your agility, and increase your flexibility.

SPIDERMAN PLANK

Start in a traditional plank position with your hands on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position. Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.

BICYCLE CRUNCH

Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees.

Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds.

Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.

CROSS CRUNCH

Lie on your back with arms and legs diagonally out so that your body forms an “X.” Keeping arms and legs straight, bring your right hand towards your left foot, then your left hand towards your right foot, lifting your head, neck, and shoulders off the ground. That’s one rep.

Aim for one complete set of 10 reps.

WEIGHTED SIT-UPS

No matter how tough these exercises get, always remember the golden rule of ab workouts: Quality over Quantity.

If you’re still cranking out 2,000 fast-paced crunches a day, you’re wasting your time (and maybe even hurting your back).

Hook feet under support and lie supine on floor or mat with hips bent. Hold plate in front of chest. Raise torso from floor by bending waist and hips. Return until back of shoulders contact with floor or mat. Repeat.

12 ∙

∙ September 2016

model: Emily Oulliber

Instead of ripping through the motions, slow down and focus on getting the most out of each rep. With slow, concentrated effort, you’ll be building up to 30-second sets of quality moves reaping the benefits in no time.

“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, Sept. 24th Alligator Stomp symptoms, it is best to bring 5K & ½ Mile Run/Walk veterinarian.

Bridge Park, Luling

Friday, October 7th Saturday, October 29th them.

Twilight Run Jazz Half Marathon your pet to your Over-the-counter medications to NEVER give 1 Mile & 5K Run/Walk Half & 5K to catsAspirin, Acetaminophen (Tylenol), Elmwood Fitness Center Lafayette Square, NOLA sicker than how they Ibuprofen (Advil, JazzHalf.com Motrin), Pepto Bismol, and Harahan

good. If your pet has been ill with persistent

NolaRun.us Sometimes

they are

appear and immediate treatment NolaRun.us may save your

Saturday, October pet discomfort and save 1st money.

Kaopectate.

This article is not meant to diagnose or treat

Saturday, October 22nd NOLA Bluedoo Run Pounds matter...almost all veterinary med- any animal or medical condition. Always consult Women Race for the Cure 2 Mile Walk/Run ications are dosed based upon the patients your veterinarian before administering any med5K & 1 Mile Walk/Run Tulane University weight.

We must be very cautious especially in ication to your pet. If your pet is having any perCity Park RunNotc.org

our tiniest pets. Cats are even more sensitive to sistent symptoms, you should bring your pet to NewOrleans.info-Komen.org certain drugs, especially medications like Tylenol and Ibuprofen and even one pill can be lethal because their bodies cannot process and handle

your veterinarian's office.

Carbohydrate

Kids and Carbs: Loading Problems and for Peak by marisLEE Solutions

Performance PART FIVE Last issue, I covered the most

challenging of metabolic environments: that of kids who are considered overweight or obese by by marisLEE todays’ widely accepted guidelines. This time we will address carbohydrate scheduling for kids considered to be within acceptable guidelines and those that II are underweight by today’s standards.

PART First off, let’s consider those that fall into the optimalfor weight category. We basically build Sorry the suspense by will making my last article at off of some of the guidelines I mentioned for least more than one part. The logistics ofthose time and considered overweight obese.reasonable For this group, space and TMI made itormore to break up I recommended rice abased in theand range or segment such veryproducts important involved of 50-70% of carb consumption.

It would be a better. process! Remember our goal is to perform prudent measure utilize about 25-50% of total Now back to thetotext! carbohydrate intake from rice based products. I would add denser like pasta,parameters multigrainfor carbohyLast time I left off bycarbs setting baseline breads, oatmeal, bran muffins,and etc.Thursday to fuel load drate loading goals.popcorn, During the Wednesday this already active environment. phase, aim for metabolically 10 grams per pound of body weight. Example: 150pound athlete xto10the = guidelines 1500 grams Iduring the first two days of In contrast presented in my loading.

Again, Ithis is only a baseline. Trust me,grams I have of seen this last column, would recommend 30-60 parameter I personally witnessed carbs overdouble. the course of 4-6supervised meals perand day.

Also, a 150pound athlete loadof3,000 grams carbs duringmeals. this time frame. add 4-6 ounces protein at of 2-4 of these That’s roughly of carbs. and WOW!!!

Choose lean 12,000 meats,calories eggs, chicken, fish. Adding leads.

With this fact Iabout say just go where 10-30% of the totalmetabolism carb intake from fruits suchin mind, whatever an athlete can comfortably tolerate in carb consumpas apples, berries, melons, bananas, etc. will optition on Wednesday, say 1000 grams total, for the first mize the meal planning schedule for this group. load day.

OnThe Thursday, we should are aim those for 50-75% the previous load day, final category kids of considered untotal.

Since we had 1000 grams on Wednesday our total for derweight by today’s standards. Usually kids that Thursday should be 500-750 grams total.

We should load carbs fall into this category have revved up metabolisms at 2-4-hour intervals of 6-8 total intakes per day. that we all dream of having. These young individThis brings us to Friday and Saturday. Friday is a day for digesuals can consume a lot of dense carbohydrates all tion, assimilation, and absorption. Slow down the carbs and reinday long, such as pasta, granola bars, pancakes, troduce protein into the diet. Oh, by the way, as for protein wheat bread, pop tarts, etc. I recommend 40-80 intake on Wednesday and Thursday--you don’t need it—except grams of complex carbohydrates at 5-7 meal infor pre-bedtime aminos (whole different article). We don’t want takes per day. Again, adding 10-30% of carbs from carbs competing with protein for absorption during the load the fruit group works well for this group too. phase.

Many times those in this category benefit from a Proteins such as egg whites, amino acids, chicken or lean meat higher fatwith intake.

Peanut butter jelly sandwichcombined fruits such as apple,and cantaloupe, and raisins are es a couple of times a day could help the through excellent choices of foods for Friday. The provide simple carbs extra calories this highly active metabolism needs. fruit will allow for quick energy and allow the body to keep the Also add 4-6 oz. of being protein at 3-5 of those meals. stored glycogen from used.

Choose proteins such as red meat, eggs, THURSOne more thing, DO NOT TRAIN ONpork, WEDNESDAY, chicken, etc.

No problem with the higher fatinmeats DAY, AND FRIDAY. Next time, I promise to focus on Saturday due to the high metabolism these kids possess. (competition day) and tie up any loose ends! Don’t quote me on Hopefully, this series of columns will enable us that. to better understand our kids’ nutritional needs and help us combat a growing problem of obesity in our kids in this day and age. And that is something we call all live with!

What? Why? and How?

Maris Lee

Fitness Connection Maris Lee

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

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

Do you like tuna, salmon? Yes, then you should try sardines. Sardines are an alternative to overfished salmon and contain lower mercury levels than the larger fish like tuna. Sardines are considered a safe fish. Sardines are available fresh or canned. When it comes to canned sardines, you can pick between those packed in water and those in oil. The only difference: Oil adds more calories. Sardines are cheap and versatile and can be consumed in many ways.

Salads, Soups, pasta dishes, or by themselves.

So what’s so SUPER about Sardines?

RICH IN PROTEIN There are 23 grams of protein in just 3 ounces of these tiny silver swimmers.

ANTI-INFLAMMATORY Sardines are an excellent source of EPA and DHA fatty acids, which reduce inflammation.

HEART HEALTHY OMEGA-3 FATS The high omega-3 fatty acid content of sardines plays a major role in controlling heart disease. Research has shown that omega-3 fatty acids (such as EPA and DHA) break down bad cholesterol in the body.

IMMUNE BOOSTER Research shows that sardine fish oil may improve immune system by increasing the count of immune cells.

3

#

Sardines

If you are looking for a superfood snack don’t be afraid to try superfood #3… the Sardine! Too fishy for you? Cook them into a pasta dish or pizza with red sauce, or add them to a salad of lemon and fennel to cut the taste.

POWER PACKED WITH VITAMINS AND MINERALS Sardines contain vitamin B12, vitamin D, calcium, and selenium. Selenium helps neutralize free radicals and protect organs from damage.

CANCER FIGHTER Research has shown that calcium and vitamin D in sardines can be very helpful in preventing certain types of cancer.

BUILDS STRONG BONES Just 2 oz. of sardines contains 217 mg of calcium. This is extremely important to build strong bones and teeth, 99% of the body’s calcium is stored in the PROMOTES HEALTHY BRAIN FUNCTION Fish oil and healthy fats are known to be good “brain food.” This makes sense when you consider that 60% of the brain is made up of fat.

REGULATES BLOOD SUGAR LEVELS Foods that are high in protein and contain a healthy fat content work to slow down the absorption of sugar into the blood. Some studies suggest that consuming sardines reduces insulin resistance, is one of the major players in diabetes.

HELPS CURB APPETITE Sardines help curb appetite by preventing food cravings and unnecessary snacking. High protein and high fat content helps promote weight loss because it fills you up.

BOOST ENERGY AND MOOD Due to the high content of omega-3 fatty acids. New findings indicate that there is a strong correlation between omega-3 fatty acids and a lack of depression. As a result, they can help prevent mood disorders such as anxiety and depression. Sardines are rich in copper, which is vital to the generation of energy from carbohydrates inside of cells.

MAINTAIN YOUR EYESIGHT Age related macular degeneration (AMD) is a condition which is usually seen in adults over the age of 50. Macular and retinal degeneration over the years results in loss of vision. Recent studies have shown that consuming fish, such as sardines, results in a reduced risk of developing AMD.

14 ∙

∙ September 2016

16 ∙

∙ September 2016

Julie Jean : New

Beginnings

article by Liz Maddox • photos by Kelly Walgamotte New beginnings can be so exciting, and Julie Jean Shuman is always up for the challenge. As a woman who has been a part of the fitness world her whole life, she’s seen or been a part of almost every fitness wave over the last three decades. Julie’s in a unique position to be able to take the best parts, and turn them into something extra special.

Just a few months ago, this single mother of two, lost her mother Lori suddenly, and it really turned her world around. She thought long and hard about where she was in life, and more importantly, where she wanted to be. What Julie had always dreamed of was to open a fitness facility that could offer fitness for a wide range of people; both beginners and serious lifters. She wanted a family friendly place with connected childcare. She wanted a comfortable and inviting place where all people felt welcomed instead of intimidated.

At 40 years old, Julie took a risk. “If this dream of a gym didn’t already exist here in Slidell, I was going to make it happen myself !” So Julie Jean’s Fitness became a reality. She made this happen one step at a time. She found an ideal location at 101 Production Dr, right around the corner of the old County Market. She flew to Fitness Depot in Houston and returned with state of the art equipment. She enlisted three top-notch experts to come on board with her. Colleen Seeley who is an Olympic-lifting instructor, CF-L1 instructor Sam-

mie Russell, and yoga instructor Sunni Shafer. And because first and foremost, Julie Jean is a mother, she made childcare a top priority for her new fitness facility. The childcare room has big windows to divide the over 5,000-square-foot, climate-controlled fitness area which means kids can see their parents while they get help with homework or just play video games. She hired the best too; Pat McManus will be the childcare coordinator. And this added service is only an additional $20 a month!

While Julie Jean’s loss might have been the catalyst for this place, she’s been preparing for it her whole life. Julie Jean wasn’t a girl who played with Barbies….she was climbing trees and racing the boys. In fact, she still races her sons eight-year-old Julian and Ethan who is 12. She says with a twin-

“There’s a kind of workout for everyone, from the beginner who only wants to improve balance to the hard-core lifter trying to achieve personal goals.” – Julie Jean

MEMBER

Spotlight

kle, “I can still beat them too.” She’s a local girl who graduated from Pearl River High lettering in five sports! She graduated from Southeastern with a degree in Exercise Science, minoring in Kinesiology. She has more certifications than could possibly be listed here, including: L2 Crossfit Instructor, American Council on Exercise (ACE) and National Academy of Sports Medicine (NASM) Personal Trainer, Body Pump Instructor, Fitness Competitor. Not only has she been a Crossfit instructor for the last five years, but Julie Jean has competed in several Crossfit competitions, and actually placed 1st in her last one!

Julie Jean is most proud of her Boot Camps that she’s been doing since 2009. She’s had over 50, and she’s brought fitness to hundreds of

Gaytha Shores my third “ After surgery for Arte-

rial Veinous Malformation and paralysis on my left side, I visited many doctors and personal trainers until I found Julie Jean.

She will never fully know how much she has done for me.

Whether you are old, young, strong, or weak, she is that person that you are searching for… God bless her and her new business.”

–Gaytha Shores

18 ∙

∙ September 2016

women in these six-week, high-intensity, goal-oriented programs. Julie Jean has brought her Boot Camp philosophy to her gym. “I don’t want people to feel like they need to get in shape to start!

They should never be afraid to walk through the door. That’s actually the hardest part of fitness.”

Heavy-lifters are welcomed in this facility as well! Not only is Julie Jean an Olympic Lifting First Place holder, but Colleen Seeley who’s a part of LSU Shreveport’s Olympic Weight Lifting Program is on Julie Jean’s team. These women have known each other for years, and Colleen is just as excited as Julie to be a part of this new concept.

“The amount of potential that will come through this gym will lead to the development of so many athletes in our community!”

“No matter your goal–getting stronger, feeling better, or becoming healthier– I can help” –Julie Jean

If you want to find out more about all that Julie Jean has to offer, give her a call at 985-7744734 or 985-214-9444, or stop by the facility at 101 Production Drive. She’s on Facebook as well, or you can shoot her an email at JulieJeanFitness@yahoo. com. She offers corporate discounts to the military, EMS, law enforcement, and teachers. Julie has agreed to extend her first month introductory offer of only $79/month for the month of September…. but mention this article!

Julie Jean also offers personal training and can help clients reach their nutritional goals by designing personalized meal plans for people who want to lose weight, people who want to gain muscle, and everything in between.

High-intensity exercise classes that incorporate Olympic style lifts, cardio, and gymnastics.

Classes are: Monday, Tuesday, Wednesday, and Friday at 5/6:45/9 am and 530/630 pm. Thursday is open gym from 9-3 and 5-8. Saturday's class is at 8 am. The gym is open however all day for those not interested in taking classes or interested in one on one or small group training. Boot camp sessions start every 6 weeks and are 3 nights a week.

Yoga is Monday and Wednesday night at 7:15 and Tuesday & Thursday morning at 8.

Julie Jean Fitness,LLC

101 Production Drive Slidell, LA 70460 985-774-4734 985-214-9444 JulieJeanFitness @yahoo.com

20 ∙

∙ September 2016

rr u o u Y o Y rrNorthshore u o u Y o rNorthshore Y u o u Y Yo rNorthshore

Harbor Center Harbor Center Harbor Northshore Harbor Center Center

Where our Community Comes Together...

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September 10th -September 10th September 10th -September 10th SeptemBEER Festival September 10th -SeptemBEER Festival September 10th SeptemBEER Festival SeptemBEER Festival SeptemBEER SeptemBEER Festival Festival September 14th -- EST September 14th September 14th -- EST EST September 14th Chamber Cultural September 14th -- EST EST Chamber Cultural September 14th EST Chamber Cultural Chamber Cultural Economy Luncheon Chamber Cultural Economy Chamber Luncheon Cultural Economy Luncheon Economy Luncheon Economy Luncheon Economy Luncheon October 8th & 9th -- Slidell Newcomers October 8th & 9th Slidell Newcomers October 8th & 9th Slidell Newcomers October 8th & 9th Slidell Newcomers Sell-abration Arts & Crafts Show October 8th & 9th -- & Slidell Newcomers Sell-abration Arts Crafts Show October 8th & 9th Slidell Newcomers Sell-abration Arts & Crafts Show Sell-abration Arts & Crafts Show Sell-abration Arts & Crafts Sell-a- bration Arts & Crafts Show Show October 12th EST Chamber Athena October 12th -- EST Chamber Athena October 12th EST Chamber Athena October 12th EST Chamber Athena Awards Luncheon October 12th EST Chamber Athena Awards Luncheon October 12th EST Chamber Athena Awards Luncheon Awards Luncheon Awards Luncheon Awards Luncheon October 13th -- Bras for a Cause October 13th Bras for a Cause October 13th Bras for a Cause October 13th Bras for a Cause October October 13th 13th -- Bras Bras for for a a Cause Cause October 19th Ducks Unlimited Banquet October 19th -- Ducks Unlimited Banquet October 19th Ducks Unlimited Banquet October 19th Ducks Unlimited Banquet October October 19th 19th -- Ducks Ducks Unlimited Unlimited Banquet Banquet October 23rd 4 Models & Talent October 23rd -- 4 Models & Talent October 23rd 4 Models & Talent October 23rd 4 Models & Showcase October 23rd 23rd -- 4 4 Models Models & & Talent Talent Showcase October Talent Showcase Showcase Showcase Showcase October 25th -- SMH October 25th October 25th -- SMH SMH October 25th Women’s Health October 25th -- SMH SMH Women’s Health October 25th SMH Women’s Health Women’s Health Alliance Luncheon Women’s Health Alliance Luncheon Women’s Health Alliance Luncheon Alliance Luncheon Fall Seminar Alliance Luncheon Fall Seminar Alliance Luncheon Fall Seminar Fall Seminar Fall Fall Seminar Seminar

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See You See You There...

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100 100 Harbor Harbor Center Center Blvd.

Blvd. •• Slidell, Slidell, LA LA 70461 70461 •• (985) (985) 781-3650 781-3650 100 Harbor Center Blvd.

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s i s o r i t p e l l e l c S u M

The Thebody’s body’simmune immune system systemattacking attacking one onecell cellofofthe thecentral central nervous nervoussystem system

Multiple Sclerosis (MS) is an incurable disease of the central ner vous system (brain/spinal cord). Ver y rarely it has been associated with disease in the peripheral ner vous system (ner ves in ar ms/legs). It is considered an autoimmune disease because it is caused by the body’s immune system attacking the patient’s central ner vous system.

Because it involves the central ner vous system its effects are far reaching and can essentially impair any system in the body. Because of this, MS can be associated with almost any symptom you can think of. The most common symptoms are weakness (with spasticity), numbness/tingling, visual impair ment, cognitive impair ment, debilitating fatigue, mood disorders (eg, depression), bowel and bladder dysfunction and different pain syndromes.

There are 4 levels of MS (Level 1- to Level 4 Prog ressive). MS is a disease that is characterized by courses that typically consists of periods of symptomatic quiescence inter r upted by attacks or exacerbations. These attacks are essentially the body’s immune system initiating an inflammator y attack on an area of the central ner vous system. These inflammator y attacks leave scars throughout the brain and

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spinal cord called plaques. The medical ter m for scars is “sclerosis”. Hence the ter m Multiple Sclerosis or multiple scars.

It’s impor tant to note that many MS symptoms are found in other diseases.

For example, just because you have fatigue does not mean you have MS - in fact, it’s likely something more benign, especially if this is your only symptom. If you are experiencing symptoms, check with your family doctor or neurologist.

My name is Tim Matey, I was diagnosed with Stage 3 MS in April 2004.

They do not know what causes MS, but, I’ve heard that a traumatic experience can trig ger latent MS. My youngest daughter Ashley committed suicide on Jan 29, 2004, at the age of 19. I was diagnosed with MS in April 2004. I have 3 scars on my brain and 2 on my spinal cord. From Jan 2004 to June 2013, I went from 180 lb r unning athlete to a 240 lb person walking with a limp, using a cane, unable r un, and having difficulty walking on uneven surfaces due to drop toe. My wife and I divorced in April 2013, after she admitted she did not want to be stuck caring for a handicapped person for the rest of her life. In May 2013, I was

∙ September 2016

taken to the emergency room by ambulance with a ver y low blood pressure (60 over 30) and ver y high Creatinine (7) due to a vir us. My lack of mobility and appetite led to severe dehydration. The end result was spending 5 days in Intensive Care. This near-death experience forced me to make a lifestyle change where I practice my 3 F’s: “Family-Fitness-Friends”! With Fitness in my daily routine, I’m able to spend time doing what is dear to me, family and friends.

In the beginning of June 2013, I set g oals to change my life. I focused on eating healthy and exercising 5 to 6 days/week. The four g oals I have are 1st: to lose weight, 2nd to tone-up, 3rd: I want to chase after my g randkids, and 4th: I’m g oing to dance at each of their weddings. My oldest g randdaughter is 4 years old, so I have to maintain my new lifestyle for at least the next 20+ years to meet my 4th g oal.

From June 2013 to November 2013 I lost 50 pounds by eating right and swimming. Then I decided to include weight training. I saw a nice change in 3 months. In Januar y 2014, I had my yearly physical with my doctor.

Although physically I was g ood, my

Tim Matey and his personal trainer, Toni Zeigler, fighting MS with fitness.

walking (drop toe) had not improved.

That’s when my doctor sug gested developing my hip flexor muscle g roup.

Febr uar y 2014, I set out to select a personal trainer for help. Do I g o with male, female, young, or old? After reading the bios of all the personal trainers at Cross Gates, Toni Ziegler was the one. Toni suffered a major car accident which put her in physical rehab for over 3 years. She actually had to lear n to walk again! For me, she knows what I am g oing through, therefore, it was an easy choice!

I realize that MS patients reg ardless of what level they are at, need suppor t from their spouse, family, and friends to understand what an MS patient is g oing through. T he MS patient must do their par t by exercise, and maintain a positive attitude. My Dad, who passed away due to complications with diabetes, always stayed positive because of what he believed, “T here is always someone better off than you and someone worse off than you, Deal with It.” I now deal with it!

T hanks, Dad! You have heard my side as an MS patient. I think it’s impor tant to hear Toni, my personal trainer side: "Based on infor mation gathered in

our first conversation (Feb. 2014), I sug gested to Tim that we do a series of personal training sessions. We focused on overall body strengthening, conditioning, and stretching (not just focusing on the hip flexors), as well as cardiovascular exercising. At the time, I had no experience with clients dealing with MS, but I knew that if we strengthened his overall body condition, he would be better off. Let me say that attitude is the most impor tant aspect that leads to success. Tim was willing to tr y ANYTHING and hung r y to lear n EVERYTHING he could that might help fight his battle with MS. As a result, he has experienced expedited results, for example, a body fat weight loss of 14.6% in his first four months of weight training.

In April of 2014, I contacted the National MS Society. It was pleasing to lear n that the things they sug gested were the ver y things we were already doing. Star ting in mid-year 2015, we switched our 2x per week training to focus only on legs: one day for strength; the second day for dexterity, flexibility, and agility. I’m excited to say that as of the date of this ar ticle, Tim is doing the following and much more: jumping jacks, weighted walking squats/lunges/step-behinds, jumps, and step-ups on and off a platfor m, ball marching, long jumping, a for m of r unning we call switchfoot (without holding on to any suppor t str ucture), and he is also working on jumping rope! What a blessing it is to work with Tim and see his prog ress!"

Fitness, (one of the "3 F’s": Family-Fitness-Friends), helps Tony to overcome the effects that Multiple Sclerosis has had on him.