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mastHEAD cover
publisher
kellyWALGAMOTTE
editor
lanaWALGAMOTTE
marketing
September
scotANTHONY
2015
volume6 NUMBER 09
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON kristieANDRES travisMANNY kristenSMITH
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
Tid BITS
runnersCORNER
page 10
page 14
supplementREVIEW
page 26 Jennifer Hale by meganENGLEHEART
spiritualFITNESS
page 27 Carb Loading for Performance
page 20 Testosteron Basics
by marisLEE
by travisMANNY
page 28 Super Fats by saraKOTLER
page 22 Nichole Klein Mom/NPC Competitor Local Highlight
page 13
healthyEATS
by nickGARCIA
Copyright 2015 by Metro Fitness. No part of this publication can be reproduced without the written, expressed consent of the 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 Fitness business department at 985-778-6171 fax at 985-201-8165 or e-mail at metrofitness@live.com. Letters to the Editor are Welcome – send signed letters to P.O. Box 752, Slidell, LA 70459. Please include a phone number for verification (it will not be published). E-mail letters to metrofitness@live.com. The Editor reserves the right to edit for length, style and spelling. Postmaster: Send address changes to Metro Fitness P.0. Box 752, Slidell, LA 70459
Page 16
page 12
page 8
page 24 The 3 Best Calore Counters Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171.
Cover: Rack City Gym by Liz Maddox
INSPIRATIONALNOTES A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they’d
page 15 areaRACES
kellyWALGAMOTTE publisher Like Metro Fitness Magazine on:
be asked the “half empty or half full” question. Instead, with a smile on her face, she inquired: ”How heavy is this glass of water?” Answers called out ranged from 8 oz. to 20 oz. She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.” She continued, “The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything.” It’s important to remember to let go of your stresses. As early in the evening as you can, put all your burdens down. Don’t carry them through the evening and into the night. Remember to put the glass down! - Author Unknown
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com September 2015
Read us online at: www.metrofitnessmag.com
Stretching: Should you do it?
Super Quinoa
Quinoa is a nutritious seed that has become incredibly popular in the natural health community. It is classified as a pseudocereal, a seed that is prepared
and eaten like a grain. Cooked quinoa is 21.3% carbs, making it a high-carb food. However, it is also a good source of protein and fiber. Quinoa is rich in many minerals and plant compounds. It has been linked to health benefits like improved blood sugar control. It does not contain any gluten, making it a popular alternative to wheat on a gluten-free diet. Quinoa is also very filling since it is relatively high in fiber and protein. For this reason, it may be an excellent addition to an effective weight loss diet.
The key to flat abs
Keep doing it if it feels good to you, but a recent University of Milan study on the effects of post-workout recovery methods found no significant changes in blood lactate levels (a measure of how fatigued your muscles are) in folks who stretch after exercise. While stretching may not completely reduce muscle soreness or speed muscle tissue repair, limbering up still has certain benefits. Doing it right after a workout, when the body is still warm, is the best way to increase joint flexibility.
Woman:
Skipping sleep can cause weight gain Women in an American Journal of Epidemiology study who slept less than seven hours were more likely to gain weight; other research has shown that even partial sleep deprivation ups production of the hormone ghrelin, which triggers hunger.
Crunches may be the most iconic abdominal exercise around, but doing crunches is not actually the best way to slim your midsection. "Since they don't burn off a lot of calories, they don't help in a major way with fat loss," says Wayne Westcott, PhD, professor of exercise science at Quincy College in Quincy, Mass. And while crunches do tone a small portion of your abs, moves involving your distal trunk—which includes your shoulders and butt—more effectively engage your entire core, according to a study from Pennsylvania State University. So you'll whittle your waist far more dramatically by doing planks and bridges (and more of these 24 Fat-Burning Ab Exercises). If you are doing crunches, make sure to use proper form: Otherwise, they may put your spine in a painful curved position.
Myth:
Running is bad for your knees A Stanford University study found that older runners' knees were no less healthy than those of people who don't run. But while pounding the pavement is safer on the joints than contact sports like football, it's not totally harmless. Women are four to six times as likely to be at risk of serious knee injuries from running as men, because they tend to have an imbalance in the strength ratio between their quadriceps and hamstrings, which can increase the risk of ACL injuries. That's why experts recommend doing a total-body strength workout at least twice a week in addition to your regular jogs to build up the muscles that support the knees. You will enhance your running experience and also reduce your chances of getting injured.
7 Fascinating Facts About Your Muscles 1. Your muscles aren't just fibers and nerves. They're complex tissues that help you move and, in the process, torch calories and fat to give you a lean, fit figure. 2. Your muscles can be up to 70 percent water. So when you work out, you should always carry some H2O with you to keep them hydrated. 3 . Muscle tissue makes up 35-40 percent of your body weight. So keep this in
8 www.metrofitnessmag.com September 2015
mind before jumping to conclusions when you hop on the scale. 4. For every pound of muscle, the average person can burn up to 50 extra calories a day. 5. While you can't target weight loss, you can spot tone certain muscles. Just do workouts that are specific toward the body part you want to work on (shoulders, abs, legs), and you'll start seeing results in no time.
6. A single step uses almost 200 different muscles, including your hamstrings, quads, iliacus, and psoas major and minor. 7. Your muscles memorize movement patterns. So if you end up taking a break from the gym—planned or unplanned— all your body needs is a few warm-up exercises to remember how to get into the swing of things.
supplementREVIEW by: mikeMILLS Get Lean with Glutamine The Amino Acid Glutamine has been studied
found circulating in the blood as well as stored
extensively over the past 10–15 years and has
in the skeletal muscles. It becomes conditional-
been shown to be useful in treatment of serious
ly essential (requiring intake from food or sup-
illnesses, injury, trauma, burns, and treatment-
plements) in states of illness or injury. Dietary
related side-effects of cancer as well as in
sources of L-glutamine include beef, chicken,
wound healing for postoperative patients.
fish, eggs, milk, dairy products, wheat, cab-
Glutamine is also widely used as a supplement
bage, beets, beans, spinach, and parsley. Small
used for muscle growth in weightlifting, body-
amounts of free L-glutamine are also found in
building, endurance, and other sports. Evidence
vegetable juices and foods, such as tofu.
indicates that glutamine when orally loaded
Glutamine may be the most abundant amino
may increase plasma HGH levels by stimulating
acid found in muscles. However, Glutamine lev-
the anterior pituitary gland. Glutamine is the
els are greatly depleted when exercising, which
most abundant naturally occurring, non-essen-
can zap your strength and slow down recovery.
tial amino acid in the human body. Glutamine is
Glutamine supplementation can reduce the
breakdown of muscle and improve protein metabolism. Recent studies have shown that Glutamine helps to repair micro-tears in the z-discs that are in between Actin (thin) and Myosin (thick) muscle fibers. Glutamine is creatine sparing, meaning it literally saves creatine from being degraded. Glutamine is also anti-catabolic because it blocks the release of the hormone cortisol thus allowing more lean muscle in the body which reduces body fat percentage. Glutamine strengthens the immune system which is very important when training hard during the cold and flu season. The form of Glutamine consumed may determine its overall effectiveness. Many cheaper brands of glutamine use powders or capsules that have to be chugged down in mega doses in order to see results. Glutamine in liquid form is more concentrated and highly absorbable, requiring less grams to be consumed on a daily basis to see results. As little as two tablespoons a day of liquid glutamine is equivalent to 20-30 grams of the powder and capsules! So, let us recap the benefits of Glutamine supplementation. Glutamine supports recovery and new muscle growth. Glutamine increases cell volume and is anti-catabolic. Glutamine helps metabolize body fat and excrete HGH. Glutamine helps boost the immune system and finally, Glutamine is quickly absorbed in a concentrated liquid. After a long day of physical activity or intense training, the amino acid glutamine is proven to reduce soreness and increase lean muscle quickly. Don’t delay! To build more lean muscle and reduce fat, add Glutamine to a daily regime of vitamins, protein and creatine today!
Mike Mills is an ACSM Certified Personal Trainer, has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 10+ years experience in the Vitamin and Supplement Industry.
runnersCORNER Foam Roller I have a love-hate relationship with my foam roller. It waits patiently for me each day, positioned next to my TV, refusing to be ignored. Like many other endurance sport athletes, my flexibility leaves a lot to be desired and this puts me at risk for
many
over-use e.g.,
common injuries,
IT
Band
Syndrome, Achilles Tendonitis, Patella Femoral Syndrome, Shin Splints, and the list goes on. I’m a firm
dragon’sCORNER believer that a regular foam roller
IT’S FOOTBALL SEASON
exercise routine can help improve flexibility and reduce the likelihood of injury.
garyDRAGON
exercise
Fall is here, which can only mean one thing: IT’S FOOTBALL
There are also many contact injuries in football. One of the
tends to overdevelop some mus-
SEASON. Football players have spent the past several months get-
most common contact injuries is a concussion. A concussion is a
ting in shape and preparing for the upcoming season. Even though
bruise to the brain. When a player suffers a concussion, they may
it is one of the most popular sports being played, it leads all other
experience headache, dizziness, loss of memory, difficulty con-
sports in injuries.
centrating, and blurred vision.
Repetitive
motion
cles, while under-developing others, resulting in muscular strength imbalances
that
can
place
Getting injured is a part of playing football. Even though
All of these injuries are very serious. If a players suffers from
unhealthy tension on key joints.
players wear protective equipment, they still take a chance on
a concussion, knee or shoulder pain, they must be removed from
Foam roller exercises, aka self-
getting hurt. Some of the more common injuries in football are
the game. Pain creates weakness to the muscles and joints by
myofascial release exercises, uti-
ACL and meniscus tears, shoulder dislocations and labrum tears,
inhibiting the muscles’ ability to fire. Continuing to play through
lize the gentle force of body weight
and concussions. Football is a contact sport, but it has a lot of
pain can make a small problem become a big problem. If you have
non-contact injuries as well. Players often tear their ACL and/or
experienced any of these injuries, physical therapy can help. A
meniscus prior to being tackled. Running and cutting quickly puts
physical therapist can prescribe an exercise program specifically
a lot of pressure on the knee, decreasing the stability of the knee.
for your injury. This will allow you to increase your strength, sta-
This can result in tearing of the knee ligaments and cartilage.
bility, and endurance and return to football safely. So don’t let an
the brain. This release of muscle
When football players dive for a ball or for a first down, they
injury keep you on the sidelines. Give us a call at Action Physical
and
tension
increase their chances of dislocating their shoulder. When players
Therapy. We will get you off of the sidelines and back into
around joints helps improve range
dislocate their shoulders, they can also tear their rotator cuff and
ACTION.
of motion and reduce the likelihood
labrum.
to “work” the muscles and connective tissue, releasing tension by triggering the neural pathways to connective
tissue
of incurring an overuse injury. Sports performance experts recommend performing foam roller
Gary Dragon, owner of Action Physical Therapy and Sports Medicine, has a Master’s & Doctorate degree in Physical Therapy from the University of St. Augustine. Gary has 13 years of experience specializing in orthopedic and sports related injuries.
exercises before and after a workout session. As you foam roll, be
healthyEATS
mindful of any problem spots that are especially sensitive – park on top of the sore spot for 30 seconds
Chilled Soba noodle and shrimp salad
to one minute and let the foam roller work its cruel magic. Most specialty running stores stock foam rollers and they range from simple and inexpensive to more sophisticated and pricey. I seem to do just fine with a simple foam roller that I bought for $20. I’ve decided to forego traditional stretching exercises and replace them with a daily foam roller routine. So far so good for this old runner and I highly recommend you consider adding regular foam roller exercises to your fitness program.
robHOWELL This is a great light lunch or dinner option that is very tasty and satisfying. It has Soba noodles which are the healthiest pasta available and gluten free. This meal works great for people on a clean eating regiment. You can change the protein in this meal to make it non-seafood or vegetarian. Tofu is a great substitute and can be sautéed and then chilled. Chicken can be an easy substitute as well, and can be sautéed and chilled for this dish.
To Make: Place soba noodles in a bowl and top with spinach, red pepper, and onion. Then top with shrimp. Next drizzle the dressing on and top with nuts, mix and enjoy!
Ingredients: 1 package Soba noodles- cooked per packed direction and chilled (don’t over cook!) 1 bag organic baby spinach 1 pound shrimp (medium to large size) boiled in a little crab boiled (peeled and chilled) ½ red onion thinly sliced (opt) ½ red pepper thinly sliced ¼ sliced toasted almonds
Dressing: 2-3 cloves garlic 1 piece ginger (quarter size) ½ cup plus 1 tbsp soy sauce 1/3 cup rice or red wine vinegar ½ tsp red pepper flake (opt) 1 tbsp Agave nectar 2 Tsp sesame oil ( I like the toasted one) 1-2 Tbsp water Put all ingredients in the blender until combined together and set aside. Makes: (4-5 servings)
Take it outside by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
When you were growing up did you ever hear your parents say, “Take it outside”? That usually
through creation. “For since the creation of the world God's invisible qualities - his eternal power and divine nature--have been clearly seen,
meant you were trying to do an outside activity inside and things could get broken or maybe just a
being understood from what has
“For since the cre-
little too noisy. In our modern day
ation of the world
world we can do a lot of outside
God's invisible qualities
activities inside! We have inside
- his eternal power and
heated
pools,
gyms,
complete
air-conditioned with
weight
divine nature - have
rooms, aerobic rooms, walking
been
tracks, stationary bikes of all
being understood from
kinds, and most of the time, plen-
what has been made…”
ty
of
television
monitors
to
decrease the boredom of being
clearly
Romans 1:20a
inside. Now I’m not against modern day conveniences, especially in the 100 % humidity and high temps of southern Louisiana, but I’ve discovered something. There are a lot of folks who can outswim me, outrun me, and outlift me, but when working outside in the elements, I can outlast some of my younger, stronger counterparts. Why? I do a lot of things outside, including much of my morning workout and when I get a day off from my office work, I will sometimes do manual labor around my house, property and shop, from sunup to sundown. Being outside in the elements helps build physical endurance, and there are mental and emotional benefits from being in the natural light of the sun. And what does this have to do with spiritual fitness? The Bible tells us there are things we can discover about God
seen,
Psa 136:3 Give thanks to the Lord of lords: His love endures forever. Psa 136:4 to him who alone does great wonders, His love endures forever. Psa 136:5 who by his understanding made the heavens, His love endures forever. Psa 136:6 who spread out the earth upon the waters, His love endures forever.
been made…” Romans 1:20a. But there’s more than just information about God to be gained from our
Psa 136:7 who made the great lights-- His love endures forever.
encounters with creation, there’s also spiritual endurance. I can’t tell you how many times God has used a sunrise, a sunset, a
Psa 136:8 the sun to govern the day, His love endures forever.
gentle spring breeze, a beautiful summer thunderstorm, or that first fall cool snap, to remind me of His power, His love and His presence in my life! On numerous occasions, the outdoors provided spiritual
inspiration to the Psalmist. Listen.
Psa 136:9 the moon and stars to govern the night; His love endures forever. So “take it outside” and enjoy the spiritual inspiration that w ill surely follow !
Area Races
Schedule Sept 11: Gleaux Run for the Cure
October 17: Rock the Road Race
Friday 7:30am 5K Walk/Run Mandeville Lakefront
8:30 am, 10K, 5K & 1 mile fun run Northshore Harbor Center Info: www.itsyourrace.com
August 7: Lakefront Lighthouse Run/Walk 6:30 pm, 2 Mile & 1/2 Mile run-walk, New Orleans Info: www.NOLArunning.com or call 504-468-1488
September 26: Alligator Festival Race 8:30 am, 5K & 1/2 Mile Run-Walk, Luling Info: www.NOLArunning.com or call 504-468-1488
October 2: Elmwood Twilight Run-Walk 6:30 pm, 5K & 1 Mile, Elmwood Fitness Center, Harahan Info: www.NOLArunning.com or call 504-468-1488
October 10: UNCF Fund Run/Walk 8:30 am, 5K Run/Walk, Audubon Park-Riverview New Orleans Info: www.NOLArunning.com or call 504-581-3794
October 17: I Pink I Can Fun Run/Walk 8am, 2 Mile West Jefferson Medical Center www.wjmc.org/funrun<http://www.wj mc.org/funrun 504-348-0055
October 24: Race for the Cure 8:00 am, 1 mile and 5K, City Park, New Orleans Info: www.KomenNewOrleans.org or call 504-455-7310
October 31: Jazz Half & 5K New Orleans 7:00 am, Half-Marathon & 5K, New Orleans Info: www.JazzHalf.com or call 504-896-9375
November 14: Middendorf's Manchac Run/Walk 8:00 am 10 Mile, 10K, 5K Info: www.NOLArunning.com or call 504-468-1488
COVER FEATURE
I’ve
always thought gyms came in two varieties (and neither very appealing). One is the fitness supercenter with kiosk admission and overcrowded cardio dens. The other is an irongrunting grotto where everyone wears headphones and avoids eye contact. What if I told you there’s a new strain of fitness out there; one that combines all the best elements of mental wellness, healthy meals, and a positive support system that’s about as close and tight-knit as a family can be. Rack City Gym is located in Harvey, Louisiana and it’s a unique hybrid building bombshell athletes of all ages and types. It doesn’t take long to realize Rack City Gym is a gym like no other. All I needed to do was walk through the doors.
The
greeting, “Changing lives one rep at a time” aren’t just empty words, it’s evi-
by lizMADDOX
Adam Colgnet dent all around. This gym is a home, and the peo-
never too late to turn your life around.”
ple here are a family. Brandi Chappetta,
Fitness has always been a passion of
owner/founder of Rack City Gym, is proud of that
Dalton Hunter, founder of Hunter
too.
Training Systems.
Everyone who walks through the doors is
Supplement that
greeted with a big smile; she knows them by name.
with a Health Science degree from
Brandi’s happy they’re there. If a supportive, fam-
Nicholls State University and an intern-
ily atmosphere is the key to successful results, then
ship with Drew Brees’ own performance
Rack City is the most successful gym in the metro
coach Todd Durkin, and it’s easy to see
area. It’s a gym still in its infancy too. Brandi’s
why Dalton and his training systems are
plans for the future of this gym are always growing
the heart of Rack City. Dalton Hunter
and expanding. In addition to it’s explosively cool,
lives his life by his motto “earned not given.” It’s
funky facility and eclectic equipment, she’s adding
the philosophy the Dalton Training Systems is built
a turf area in the near future.
Blake Delcambre
on. Achievement isn’t dependent on given talent
As an almost-40-year-old, mother-of-two,
or age, it’s defined by hard work, dedication and
Brandi Chappetta is her own calling card. She is
sacrifice to be the best in what anyone wants to do.
beautiful, physically fit, and always up for a new
It’s a core principle that Dalton uses with all his
We make sure.” Walt Sisung walked into Rack City needing to lose over 100 pounds, but he never felt intimidated. “This is a family,” he said. With Dalton training him, and the other gym members supporting him, he’s achieved his goal weight loss and more.
- Dalton Hunter Adam Coignet is a year-round swimmer with LaSalle
exciting challenge. In addition to weight training,
clients: from age 11 to 54, whether they need to
Brandi also incorporates boxing into her busy
lose 100 pounds, or are wheelchair bound. Dalton
schedule at Le Boxer 3 day a week. When is she
Hunter’s clients and success stories are about as
going to get in the ring and throw some punches?
varied as a clientele can be.
She says she’s excited, and she’s ready. “It’s so
“Everyone comes here with some kind of goal,
who enjoys training, will put forth 110%, and max-
easy to get complacent. So many women feel that
maybe a life battle. But with the support of the
their age is an issue.” Brandi doesn’t buy it. “It’s
people at Rack City, they’re going to get through it.
Continued
Dalton believes,
Aquatics, and he’s been working with Dalton for three years. Adam is proof of Dalton’s belief that not all kids are suitable for his program, but a kid
imize their potential. Troy Serpas was such a
He’s taking advantage of the Five for $35
successful client of Dalton’s that he became his
Healthy
intern as well! Troy believes it’s the support sys-
(www.HealthyCourseMeals.com), and it’s
tem that makes the difference. “You won’t find
truly life changing. Blake says that since
this at any commercial gym.” Corporate training is an important part of Rack City Gym as well.
Rachel Miles is their
Course
Meals
starting the program, he’s more energetic, more social, and as an employee, focused.
he’s
better
Ariel Hunter,
most important corporate
Dalton’s sister and the
trainer. Rachel understood
administrator
right away that she was a
gym, echoes the fact
part of something big; “it’s
that this is no ordinary
not just a team, it’s personal relationships, “Getting
a
employees
family.” in
shape
makes a better work environment and a
gym. blood,
of
the
“We all share sweat,
and
our
Walt Sisung
tears.” Ariel believes that if you get your employees in shape, it
better employee,” says Blake Detcambre who’s
makes for a better work environment. It’s a sim-
recently lost 75 pounds and is on track to lose
ple formula, and it works.
more. He says, “Because of my time in Rack
Set a goal, have the right attitude, and then
City, I feel better than I have in a long time.”
surround yourself with supportive people. One of
those people is Julie Randazzo who has only been training at Rack City for a year; she’s also a registered nurse whose life passion is to help people. Her experience here is “even more life changing than nursing,” she says. Dalton Hunter sets the tone for this gym experience. “it’s all about the client and how you treat people. Start
Brian Simmons
with a welcoming environment, create a person-
Dalton Hunter and Rack City Gym are a true blessing. Dalton has helped me so much in the last few years to reach many of my goals. The people of Rack City Gym are one big family. They are always encouraging and pushing each other to do their very best. I am honored to be a part of this team.
trainer. But as Dalton affirms, it’s both. Maybe
Danielle Rodriguez The first thoughts that come to my mind are the inspirational journeys provided by Dalton Hunter and RC Gym. For me, Dalton is a Godsend, taking all of us from a troubled point in our lives to developing within us strength and self worth. He can transform the inside as well as the outside, and he constantly strives to perfect our training while encompassing our needs individually. He’s more than a trainer; he’s a superhero!
al experience, and then uplift and support each member.” Helping people believe in themselves sounds more like a life coach than a personal the most important muscle is in your head. Working your attitude is the first step in working your body. Brandi and Dalton have teamed up to create a powerful dynamic here at Rack City.
They
motivate, educate and inspire people to new levels of fitness every day! Rack City is fun, the people are family, and the gym is rocking.
Check it out on Facebook, Instagram, or YouTube HunterTrainingSystems/RackCityGym.
3705 Day St. Harvey, LA 70058
(504) 234-3675 Dalton Hunter • 504-289-5721 HTSTRXTRAINER@GMAIL.COM Healthy Course Meals 504-309-5505 www.healthcoursemeals.com
Testosterone
B a s i c s There’s no magic solution for boosting your testosterone, but here are some natural remedies that may help. Testosterone, a hormone produced primarily by the testicles, is often associated with the epitome of "manhood". Indeed, it does play a large role in male sexuality and reproduction, impacting such factors as sexual and reproductive function, muscle mass, and hair growth, but also has some less "flashy," albeit equally important, roles like maintaining bone density, levels of red blood cells and a sense of well-being. Beginning around age 30, a man's testosterone levels begin to decline and continue to do so as he ages. A wide range of chemical exposures included prescribed drugs like statins, adversely impact testosterone production in men. At the same time, estrogen levels typically increase due to widespread exposures to estrogen-mimicking compounds in food, water and environmental pollutants.
Lose Weight If you're overweight, shedding the excess pounds may increase your testosterone levels, according to research presented at the Endocrine Society's 2012 meeting. Overweight men are more likely to have low testosterone levels to begin with, so this is an important trick to increase your body's testosterone production when you need it most.
Get a Good Night’s Sleep It doesn’t get more natural than getting a good night’s sleep. Research published in the Journal of the American Medical Association showed that lack of sleep can greatly reduce a healthy young man’s testosterone levels. That effect is clear after only one week of reduced sleep. Testosterone levels were particularly low between 2 and 10 p.m. on sleep-restricted days. Study participants also reported a decreased sense of well-being as their blood testosterone levels dropped.
24 www.metrofitnessmag.com May 2015
Limit or Eliminate Sugar from Your Diet Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone. Based on USDA estimates, the average American consumes 12 teaspoons of sugar a day, which equates to about TWO TONS of sugar during a lifetime. By reducing or eliminating sugar consumption, you begin to allow your body to function the way it was designed to.
Eat Healthy Fats By healthy, this means not only mono- and polyunsaturated fats, like that found in avocados and nuts, but also saturated, as these are essential for building testosterone. Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.
I
have always had a passion for fitness, but it wasn’t until
I had my daughter Callie that I realized how important it was to take care of myself, not just for me but also for my family. Last January, I set a goal to train for my first NPC (National Physique Committee) competition as a bikini athlete. This goal seemed farfetched at the time, but I knew I had to make a drastic change in my lifestyle and I was extremely motivated to do so. I wanted to prove to myself and my family that if you work hard enough and put your heart into it, you can truly achieve your goals. Finding time was the greatest challenge at first. I often get asked, “How do you have time to workout 6 days a week, have a full time career and be a mom?” Mothers need regular exercise just as much as anyone else-maybe even more, given the challenges of being a parent. The constant stressors of raising a child and having a successful career can be offset with regular exercise and positive lifestyle changes. With that, I knew I had to make time and I looked to my family for support. My husband has always been my biggest supporter and he quickly realized how essential his backing would be for me to be successful. He also has a passion for health and fitness, which has been a huge help for me staying on track. The preparation for my first show was a 12 week regimen. The first few weeks I struggled waking up at 4:30am to get through my cardio routines as well as staying up late to cook my meals. I persevered and kept my head up and the more I made myself wake up early, the easier it became. I would often find ways to incorporate family time into my workouts. My daughter loves to be outside and even loves to exercise herself. Often on Saturday mornings, I would wake up and go outside to run sprints. Sure enough, my 3 ½ year old would be right behind me following me out the door because she wanted to run sprints too! It sounds crazy but I feel she truly understands and enjoys how important it is to exercise daily and eat
Photo’s by bachIMAGERY
If you don’t believe in yourself then who will? As a mom, a wife, and a career woman, I must give myself the gift of exercise and self-respect. We are all worthy enough to eat healthy, supplement wisely and get a great workout during our hectic day.
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healthy. Now it’s is a way of life for our family. We consistently do activities together such as bike riding and swimming. I competed in 4 shows in the past 18 months and every time the prep became easier. I realized I could juggle it all and have it all. My last show was the Greater Gulf States bodybuilding competition and I placed 2nd. It was a huge accomplishment for me especially since it is the biggest show in Louisiana. As for the future, competing will always be my passion because it pushes my limits and challenges me daily. I plan to do a national show in the future in hopes of one day earning my pro card. I particularly feel that making my health a priority makes me a better wife and mother. Being a mom doesn’t stop me from sticking to my guns and following my plan to eat clean and follow my dreams. We all have busy lives and get caught up in day-to-day activities, but if you truly want it and stay focused, you can find the time to achieve your goals. I’m sharing my story to hopefully inspire other hard-working mothers to take time out of their busy schedule to focus on fitness and health as a way to better themselves, their careers and their families.
The 3 Best Calorie Counter Websites and Apps My FitnessPal MyFitnessPal is one of the most popular calorie counters right now. It tracks your weight and calculates a recommended daily calorie intake. It also contains a well-designed food diary and an exercise log. The homepage provides a clear picture of how many calories you’ve consumed during the day. It also shows how much of your recommended intake remains, as well as how many calories you’ve burned by exercising. If you’re using a fitness tracking device, MyFitnessPal can likely sync with it and then include the data in the exercise log. The app tracks your progress towards your goals and offers chat forums with fellow users. These include conversations, recipes, tips Pros: and personal suc• MyFitnessPal has the largest datacess stories. base available in a diet tracker, and MyFitnessPal’s nutriit includes many restaurant foods. tion database is • It can download recipes from the huge, containing internet and calculate the calorie over five million content of each serving. foods. You can also • You can “quick add” calories if you don’t have the time to add details create custom foods about a certain meal. and dishes, or download recipes Cons: from the internet. It • Most of the foods are uploaded by even saves your other users, so they may not be favorite meals, so entirely accurate. There may also you can log those be multiple entries for the same quickly. product. A d d i t i o n a l l y, • Serving sizes in the database may the MyFitnessPal be hard to edit, creating difficulties if app has a barcode your serving was smaller or larger scanner, so you can than the one listed. instantly enter the
nutrition information of some packaged foods. Each day is presented as a pie chart, showing the breakdown of carbs, protein and fat. You can also write a note for the day, such as how the day went or how you were feeling.
Lose It
Fat Secret Pros:
Lose It is anoth• Lose It! has a food database comer health tracker that plete with popular restaurants, groincludes an easy-tocery stores and brand-name foods, use food diary and all of which are verified by their exercise log. You team of experts. can also connect a • The app lets you set reminders to pedometer or other log your meals and snacks. fitness device. Cons: Based on your • It is hard to log home-cooked weight, height, age meals and calculate their nutritional and goals, Lose It, value. provides a personal• The app can be hard to navigate. ized recommenda• LoseIt! doesn’t track micronutrition for calorie ents (vitamins and minerals). intake. It then tracks your calories on the homepage. It has a comprehensive food database, and an icon representing each food entry. The food diary is simple, userfriendly and it is very easy to add new foods. Additionally, the app has a barcode scanner for packaged foods. Commonly eaten foods are saved for quick entry later on. Lose It! keeps a daily and weekly total, and presents weight changes on a graph. They also have an active chat community and a tab called “challenges.” Here, you can participate in challenges or make your own.
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Tracking your food and calorie intake from time to time is important. Research shows that people who do this lose more weight. Not only that but they also have an easier time keeping the weight off in the long run. Counting calories is actually very easy to do these days. There are many incredibly useful websites and apps that help you log your meals and track your intake. This article reviews the 5 best calorie counters available today. All of them are accessible online on a website, and signing up takes less than a minute. They also have apps for iPhone/iPad and Android phones and tablets. Last but not least, most of them are 100% free.
FatSecret is a free calorie counter. It includes a food diary, nutrition database, healthy recipes, exercise log, weight chart and journal. A barcode scanner is also included to help track packaged foods. The homepage shows total calorie intake as well as the breakdown of carbs, protein and fat. This is shown both for the day and for each meal. FatSecret Pros: offers a monthly sum• The food database is comprehenmary view, which shows sive and also includes many supertotal calories conmarket and restaurant foods. sumed each day and • Foods submitted by other users total averages for each are highlighted, so users can verify month. This feature if the information is accurate. may be very conven• FatSecret can present “net” carbs, ient to track your overwhich may be very handy for lowall progress. carb dieters. This calorie counter is very user-friendly. It also includes a chat Cons: community where • The interface is rather cluttered users can swap success and confusing. stories and get tips, recipes and more. FatSecret also offers a feature called challenges, where users can create or participate in challenges in a closed group of people. Their website is full of information and tips, as well as articles on a variety of topics.
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by meganENGLEHART
Jennifer Hale enters her fifth NFL on FOX season in 2015, serving as a sideline reporter. Hale also covers the New Orleans Pelicans in the NBA for FOX Sports Southwest. Through her work for the NFL on FOX and FOX Sports Southwest, Hale has covered the premiere players for both leagues during their largest events, including the Super Bowl and All-Star Weekend. She joined the NFL on FOX in 2011 and as a sideline reporter for New Orleans' NBA franchise in 2012. When she's not covering the sidelines, Hale utilizes her versatile talents to host events such as the Final Four's Oscar Robertson Trophy Presentation, mediate discussions like the Laureus Foundation's Legend-to-Legend Series, or emcee various charity events, including the Lighting of the French Quarter Balconies benefitting Children's Hospital. Hale has won multiple Emmy, Edward R. Murrow and Associated Press Awards for both her sports and news coverage. A native of New Orleans, Hale received a bachelor’s degree in political science from Louisiana State University, where she captained the school’s cheerleading program. She completed her undergraduate studies at LSU's Honors College, and was named LSU’s Homecoming Queen and Miss LSU. She began her journalism career as a political and investigative reporter/anchor after earning a master's degree from Northwestern University's Medill School of Journalism and attending the Fund for American Studies’ Institute on Political Journalism at Georgetown University. In 2009, the prestigious RIAS Commission chose her as a fellow to travel to Germany and study US-German relations, as well as the evolution of former East German cities since the fall of Communism. After completing the RIAS Fellowship, Hale proceeded to anchor a four-hour morning show for WVUE-TV in New Orleans, covering a wide variety of topics from politics and sports, to the city's culinary and musical scene. Hale published her first book, “Historic Plantations of Alabama’s Black Belt,” in 2009 and currently is working on her second publication. A proud resident of New Orleans' historic French Quarter, Hale spends her free time soaking up the local music scene, cooking, cycling, and writing. She also is an avid TRX and Cross Fit enthusiast. You may follow her on Twitter at @JenHale504.
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• Hale recently launched “All Access Sideline Pass,” an organization that focuses on educating and empowering young women in the New Orleans community through outreaches and seminars. In her first project with her new organization, she partnered with Girls on the Run, prompted by her background in track.
was a former general store that was then converted into a candy factory. Her condo sits in the old candy store’s kitchen on Royal Street. • Hale completed her undergrad studies at LSU’s Honors College and her Master’s at Northwestern, was captain of the LSU Cheerleading squad, Homecoming Queen and Miss LSU.
• In 2014, signed on as the Women's Health spokesperson for Thibodaux Regional Hospital in New Orleans. She is a member of the Junior League of New Orleans.
• She is an award-winning journalist who published her first book, Historic Plantations of Alabama’s Black Belt, in 2009, and is writing another.
• Jenn owns a 300-year-old condo in the French Quarter. The condo is in a building that originally
• Hale previously worked for WVUE-TV early in her career.
Carbohydrate
Loading for Peak
Performance by marisLEE
What? Why? and How? How to Carb Load? Let’s break it down this way: A. To load the muscle up with carbs you must first create space in the tissue through a carb depletion process. B. For every action there is an equal and opposite reaction. Now, with these two principles in mind, start the process seven days before the event.
Far Left, Hale with Pierre the Pelican New Orleans Pelicans, Mascot. Top middle, Hale with New Orleans Pelicans, Anthony Davis after they beat the Spurs to go to Davis' first NBA playoff game. Left, Jennifer Hale (left) and Reina Tucker at the Bal de l'Ete in Paris at Le Palais Royal in July 2015. The event benefits the Mother Theresa Foundation. Above, Hale interviewing New Orleans Saints super star, Drew Brees.
Top snack foods while on the road? I always travel with individual Lean 1 Smoothie packets: 20 grams of protein and just 300 calories. That helps me stay away from airport fast food!
Favorite interview questions to ask? Something personal about the athlete; something that makes viewers feel as if they know the athlete a little better as a person.
Favorite workout while traveling? I travel with TRX bands in my suitcase. They're lightweight and don't take up much room. I can attach them to any hotel room door and get a full body workout regardless of the time of day or night.
How far do you think the Saints and Pelicans will go this year? It's going to be so much fun to watch them both this season. I look for the Pelicans to build on last season's playoff appearance and head into this upcoming postseason as a higher seed. Hopefully
that also translates into playoff victories. The Saints have a lot of question marks surrounding the team this year, but perhaps that's just the motivation this team needs to gel and thrive. I'm excited to watch Brandin Cooks' development especially.
Favorite place to hang out in NOLA? The French Quarter! I’ve always loved it since I was a little girl. The architecture and history are so unique. When I get in from the road, I love to relax with a jog through the Quarter, then a good meal and some live music.
What's your number one secret to keeping fit? To do something every day, even if I'm short on time. Life gets so busy, but I feel better if I do some sort of exercise daily, even if it’s just pushups and sit ups for ten minutes when I wake up. NFL game days especially are long and start early, but I have so much more energy when I work out.
Let’s use Saturday as a starting point (as an example). Saturday morning consume about 100 grams of complex carbs for breakfast. After breakfast, the carb depletion process starts and lasts for four days. During this period, limit your carb intake to four intakes per day of mixed vegetables (peas and carrots) of about 20-25 grams per intake. This provides enough fiber and low density carb energy for the body’s basic metabolic needs. During the depletion process you can increase your protein and fat intake by about 25% to offset the calorie deficit brought on by the carb depletion process. By Tuesday afternoon the body is carb depleted, especially if you have followed your normal training schedule during the depletion process. If you have, you are a very tough and very depleted individual. (NOTE: Do not drive or operate dangerous equipment on the last day of the depletion process.) Wednesday morning! Time to carb up and let the muscle take a “glycogen bath” so to speak. The goal for the next few days: 10 grams of carbs per pound of body weight. For example, a 150 pound athlete will need 1500 grams of carbs (150 x 10) in the next 2-4 day period. This is a good starting baseline parameter. Carb requirements could be higher depending on the athlete’s overall metabolism. Next time I’ll cover the overall intricacies of the load process and variables to be considered for the Friday and Saturday completion of the loading process.
Maris Lee
Fitness Connection 4426 Trenton St, Metairie, LA 70006 (504) 885-7855
fitnessconnection.net
Super Fats by saraKOTLER
The Omega-3 story began years ago when scientists noted that despite consuming high levels of fat, the Inuit Eskimos had low levels of heart disease. It became clear that the fat they ate from whale, seal, and salmon, however, was rich in omega-3 fatty acids. Since then, clinical trials have shown that omega-3s can reduce the risk of suffering heart attack or a stroke.They can also prevent death from other heart or circulatory diseases.
Omega-3 Fats: Essential to Health Omega-3 essential fatty acids are a special type of protective fat that the body itself cannot manufacture. People who don't get enough omega-3 fatty acids in their diets are more likely to experience learning disabilities, dementia and depression. Omega-3s also reduce inflammation and inhibit blood clots, the underlying cause of most strokes. Omega-3s come from fish and krill (a type of shrimplike marine invertebrate animal), flaxseed, and some nuts, but there's a big difference in how well different kinds of omega-3s are utilized by the body. Fatty fish is also high in choline, a substance used to manufacture one of the main neurotransmitters (acetylcholine) involved in memory. Many people believe flaxseed is an adequate substitute for fish. It isn’t. Although flaxseed contains alpha-linolenic acid a form of omega-3, only about 10% of ALA is converted to docosahexaenoic acid (DHA) or eicosapentaenoic acid (EPA), the most beneficial forms of omega-3s, precisely the ones that are plentiful in fish oil. Walnuts for Health Walnuts play a role in a balanced diet and are a good source of alpha-linoleic acid. When it comes to their health benefits, walnuts definitely are regarded as a "brain food." Tis is not only because of the wrinkled brain-like appearance of their shells but because of their high concentration of omega-3 fats. They're also high in protein and vitamins, especially in E and B vitamins. Walnuts have many health benefits ranging from cardiovascular protection to the promotion of better cognitive function and the anti-inflammatory benefit that is useful for patients with asthma, rheumatoid arthritis and inflammatory skin diseases such as eczema and psoriasis. Walnuts also contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anti-cancer properties.
Studies show that increasing the dietary intake of walnuts produces favorable effects on high cholesterol levels and other cardiovascular risk factors. Omega-3s benefit the cardiovascular system by assisting in preventing erratic heart rhythms, making blood less likely to clot inside arteries, which is the proximate cause of most heart attacks, and improving the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol. Recent research found that walnuts have significant antioxidant value and their consumption (a mere handful) at least four times a week can reduce by 37% the risk of coronary heart disease, while each additional serving of nuts per week shows an 8.3% reduced risk of cardiovascular and coronary heart disease. Prevention and control of high blood pressure are also one of the benefits derived from eating walnuts. A daily ounce of walnuts also improves the cholesterol profile in persons with type 2 diabetes. The nuts are found to reduce levels of several molecules that promote atherosclerosis. So Which is Better: Walnuts or Fish Oil? In a recent clinical trial comparing the two types of omega-3s, researchers at Loma Linda University in California found that plant-derived omega-3 in walnuts offers different heart-healthy benefits than the marinederived omega-3 found in salmon. So for optimal heart health, you need to include both plant and marine sources in your diet. Unfortunately, a number of fatty fish contain mercury and so do some over-the-counter supplements made from them. When purchasing a fish oil supplement, look for "molecularly distilled” on the label to ensure that the product you're buying has been screened and filtered of all contaminants. Some people use eggs enriched with omega-3s, but in most cases the omega-3 is plant derived from flaxseed, so you're not going to get the benefit of high DHA as youwould if consuming fish.
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What the
Pro’s Know! Kelly Dominick Zoo Health Club of Kenner
Almonds for the first healthy fat, and I tend to like cooking my meats in coconut oil, just to add some healthy fats in, to increase caloric intake when calories are low.
Brandon Abbott Personal trainer at Crossgates Family Fitness
All natural, fresh ground almond butter is my favorite. Mainly because of the taste and stability. I also enjoy avocado because it adds so much flavor to foods. Brandon is a personal trainer at Crossgates Family Fitness.
Billie Watkins Home tranier New Orleans Athletic Club & Chronos Fitness in Metairie.
I always go for the olive oil (extra virgin) & safflower oils are the best unsaturated fats to cook with. Both in the foods & in cooking them. I am still an "Omnivore", but my food sources are predominately plant based. I train clients privately in the comfort of their home, New Orleans Athletic Club & Chronos Fitness in Metairie.
John Dang Personal trainer and nutritionist at Snap Fitness in Harvey
Two of the best healthy fats I like to consume come from grass-fed beef and natural almond butter. Grass-fed beef is high in CLA, which helps to metabolize the stubborn fat. I'm a personal trainer and nutritionist at Snap Fitness in Harvey and work from my home office.
Don’t let Exercise-Induced Asthma Stop you. Exercise-Induced Asthma Symptoms usually begin about five to 20 minutes after beginning to exercise. The symptoms often peak about five to 10 minutes after stopping exercise then gradually diminish. The symptoms are typically gone within an hour, but they may last longer.
Symptoms include one or a combination of the following: Coughing, Wheezing, Chest tightness, Chest pain Prolonged shortness of breath Extreme fatigue.
Northshore Allergy & Immunology, LLCNAI, LLC Office (985) 792-4022 NEW LOCATION: 355 Lakeview CT. Covington, LA 70433
Richard J Guillot, M.D. Board Certified In Adult & Pediatric Allergy & Immunology