mastHEAD cover
publisher
kellyWALGAMOTTE
Page 16
editor
lanaWALGAMOTTE
marketing
February
scotANTHONY
2015
Cover photo from left to right: Jacob Quebedeaux (Cypress Fitness 24/7 manager),
volume6 NUMBER 02
account executive gregFLORIDI
chief designer chrisTIBLIER
contributing writers
lindaCUCCIA mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON kristieANDRES travisMANNY kristenSMITH
Heather Gonzales (Membership Director) &
page 12
page 8
Tid BITS
runnersCORNER
page 10
page 14
supplementREVIEW
page 24 Sunrise Yoga at Chronos by ashleySEVERINSEN
chiroTALK
page 26 Top 2 Weightloss Tips
page 12 Kids and Running
by kellyGUILLORY
by fregKLINGE
page 28 Success Secrets
page 20 The Sugar Busters
by aaronPOTTS
by staceyBALL
page 13
healthyEATS
by travisMANNY
Copyright 2012 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 Please include a phone number for verification (it will not be published).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
Will Fussell (Director of Operations)
Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
page 22 Protect Your Heart Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171.
Chris Avery (Cypress Fitness 24/7 manager),
INSPIRATIONALNOTES
page 14
spiritualFITNESS
kellyWALGAMOTTE publisher Like Metro Fitness
There was a very wealthy man who was bothered by severe eye pain. He consultMagazine on: ed many physicians and was being treated by several. He did not stop consulting a galaxy of medical experts; he consumed heavy loads of drugs and underwent hundreds of injections. But the ache persisted with more vigor than before. At last, a monk who was supposed to be an expert in treating such patients was called for by the suffering man. The monk understood his problem and said that for sometime he should concentrate only on green colors and not to let his eyes fall on any other colors. It was a strange prescription, but he was desperate and decided to try it. The millionaire got together a group of painters and purchased barrels of green paint and directed that every object his eye was likely to fall to be painted green just as the monk had directed. When the monk came to visit him after few days, the millionaire's servants ran with buckets of green paint and poured it on him since he was in red dress, lest their master see any other color and his eye ache would come back. Hearing this, the monk laughed and said "If only you had purchased a pair of green spectacles, worth just a few dollars, you could have saved these walls and trees and pots and all other articles and also could have saved a large share of his fortune. You cannot paint the world green." Let us change our vision and the world will appear accordingly. It is foolish to shape the world, let us shape ourselves first. -Author Unknown
God Bless, Kelly Walgamotte (985) 778-6171 • metrofitness@live.com
6 www.metrofitnessmag.com February 2015
Read us online at: www.metrofitnessmag.com
Drink coffee to have a better nap 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 20minute rest—felt more alert 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 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, further reduces its effects and amplifies the effects of the nap."
Drink water when you're bloated When you feel bloated, drinking water sounds as if it would only make matters worse, but it can often help, says James Lee, MD, gastroenterologist with St. Joseph Hospital in Orange, Calif. If you're on a high-fiber diet, for instance, then your body needs more water to work more efficiently, says Dr. Lee. "Water mixes with water soluble fiber and makes it into a gel like substance. This affects the motility of the gut and reduces the symptom of bloating." Drinking more water also relieves bloating caused by dehydration. When you're dehydrated, your body clings to the water your body does have, causing you to puff up.
Ditch diet soda to lose weight 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. 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. Typically when manufacturers cut something out and the end result tastes just as good, they've added something like additional sugar.
8 www.metrofitnessmag.com Feb 2015
To improve your relationship, spend less time together Jumping from one social event to another without any time to come up for air could sacrifice the quality of your relationships. Spending time alone allows you to process your thoughts rather than act impulsively and, as a result, you get to know yourself better. Alone time enables you to be more in touch with yourself and can better give and receive. In addition, it reduces stress and anxiety, which could also contribute to relationship strains. Meditate, go for a walk, sit in a café and people watch, or even clean out your closet.
Ditch antibacterial soap to prevent illness Reaching for the soap bottle labeled "antibacterial" won't necessarily reduce your risk of getting sick or passing 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 longterm use—and the state of Minnesota has banned triclosan-containing products altogether, which goes into full effect in 2017.
Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com
supplementREVIEW by: mikeMILLS Stimulant Free Alternatives for Weight Loss and Improving Health This month we address an important issue, losing weight without the use of stimulants or supplements that could elevate heart rate, blood pressure, or bad cholesterol. A large amount of the population is currently taking prescription medications for various health reasons and cannot consume products that contain these types of ingredients. Luckily, there are products available that have a blend of essential fatty acids, cortisol blockers, diuretics, and natural herbal metabolism boosters, that are caffeine free and will not stimulate the nervous system. Fucoxanthin has been shown in recent studies to promote fat burning within fat cells in
white apidose tissues around your midsection, it does this by increasing thermogenin, utilizing adipose fat as fuel. Omega 3, 6, 9 fatty acids support healthy cholesterol levels, improves oxygen diffusion into the blood stream, boost energy production, and reduces water retention. Conjugated linoleic acid (CLA) in doses of 300mg or higher, has been shown to burn fat, and in doses of 4500mg or higher, it has been shown to build lean muscle mass over time, complimenting your workouts. It can also contribute to greater heart health in combination with a healthy diet and exercise program and higher good cholesterol (HDL) levels coupled with lower
bad cholesterol (LDL) levels. The combination of CLA with sesamin increases the activity of several liver enzymes that break down fatty acids. Sesamin lignans also boost the weight-loss effects of CLA. The combination of CLA and sesamin is also effective in lowering serum triglycerides. Safflower oil has been shown in studies to block belly fat hormones, such as cortisol, and may reduce fat without exercise. Phosphatidylserine, also reffered to as PS 100, when taken in doses of 800mg or higher can help block cortisol resulting in a reduction in mid-section fat accumulation. Also, PS 100 has been demonstrated to speed up recovery, prevent muscle soreness, improve well being, and possesses ergogenic properties. Medium chain triglycerides (MCT) can help in the process of excess calorie burning, and thus aid in weight loss. Dandelion root
extract is primarily used to prevent water retention and bloating, therefore providing a leaner physique. 3,5-Dihydroxy Phenylacetate is a precursor to thyroid hormones that increase resting metabolic rate (RMR) or basal metabolic rate (BMR). When BMR is increased the body burns more calories, thus resulting in weight loss. 3,5-Dihydroxy Phenylacetate is stimulant free and safe to take with thyroid medications due to the fact that it naturally increases your thyroid hormone production. When combining these all natural ingredients with a low glycemic diet, consisting of 5-6 smaller meals spread out throughout the day, the odds of losing weight and reducing overall body fat % greatly increase. Many formulas are now available that have a combination of these key nutrients to ensure that fat cells are being burned
for energy instead of being stored. Taking advantage of the use of one or more of these supplements could be the extra help that you need in reaching your goal weight and achieving success in your New Year’s resolution for 2015!
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 Kids and Running Running comes naturally to children. The great New Zealand running coach Arthur Lydiard trained numerous world-class distance runners using coaching techniques he developed by watching the natural, fluid running biomechanics of children at play. Occasionally I’m asked what I think about children participating in distance road races..is it safe? Is it healthy? How wonderful it must be to have a child showing sincere interest in running with dad and/or mom in a local 5K or 10K race. The last thing any parent wants to do is discourage his or her children from participating in an activity so widely accepted as healthy and positive. The respected publication, The Physician and Sports Medicine, released the following guidelines for parents of children participating in sports…I think the guidelines make great sense and apply to the sport of long-distance running. These guidelines address the physical as well as the emotional well-being of children
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
when it comes to sports participation: * Make sure your children know that – win or lose – you love them and are not disappointed with their performance. * Be realistic about your child’s physical ability. * Help your child set realistic goals. * Emphasize improved performance, not winning. Positively reinforce improved skills. * Don’t relive your own athletic past through your child. * Provide a safe environment for training and competition. * Control your emotions at games and events. Don’t yell at other players/runners, coaches, or officials. * Be a cheerleader for your child and the other children participating. * Respect your child’s coaches. Communicate openly with them. If you disagree with their approach,
dragon’sCORNER discuss it with them. * Be a positive role model. Enjoy sports yourself. Set your own goals. Live a healthy lifestyle. Specific to the sport of distance running, there isn’t much information on the physical ramifications for children, good or bad. One study did indicate a slight rise in the number of running-related injuries in children, from 1994 – 2007. Most of these injuries resulted from falling while running – lacerations, sprains, broken bones that required a trip to the emergency room. There’s very little data regarding overuse injuries experienced by children training for long-distance running events. One thing to keep in mind is the fact that young children are more susceptible to heat injuries. Their systems have not fully developed the ability to regulate body heat. Be very careful when it comes to your child running longer distances in hot, humid conditions. When I talk to parents of athletically gifted children interested in distance running, I like to tell them the story of the great Portuguese runner Carlos Lopes, marathon gold medal winner at the 1984 Olympic games in Los Angeles. As a young boy growing up in Portugal, Carlos showed great running ability. He received excellent guidance from his parents and coaches along the way….he first started as a 400 meter runner, moved up to the 800 meter distance, then 1,500 meters, and so on. Carlos completed his first marathon at the age of 36, clocking a 2:08.39 in Rotterdam. The following year he won the Olympic gold medal in just his second marathon. Carlos was a champion during every phase of his career – youth track & field, cross-country, road racing, and he finished his competitive career winning the Olympic marathon. The speed he developed running shorter races as young boy paid huge dividends when he moved up to longer distance racing as an adult. I recommend gently guiding your running kids towards shorter races and track & field. They’ll have plenty of time for long distance road racing when they reach adulthood and they’ll enjoy camaraderie of being on a track team and learning life lessons in process – winning and losing as a team, working with a coach, etc. Children seem to enjoy fun activities. Sports and fitness should be no different. BY: Fred Klinge
Exercising 101 – The Do’s and Don’ts of Working Out garyDRAGON It is now February and I know that everyone has stuck to their New Year’s resolution and are excited to “Get In Shape” for 2015. However, the initial excitement to exercise causes some to jump in too quickly, causing more harm than good. iHealthSPOT.com released a recent article to give you tips that will help you learn how to avoid injury and get the most out of exercising: * Warm -up before & cool down after exercising - A warm-up at the start and cool down at the end of a workout should last 5-10 minutes. You never want to start at your highest level and you don’t want to abruptly stop and head for the shower. * Ease into a new exercise routine. If you start a new routine or change the type of exercise you do, you should always give your body time to adjust to the new moves or equipment. Don’t work out at an expert level if you are just a beginner for that type of exercise. * Learn good form by working with a professional. Professional trainers are just that, professionals. They are trained in the science of exercise and can help you to achieve better results than if you exercised on your own.
They can also help you to perform proper technique to avoid injury and can keep you motivated. * Stretch carefully. It is important that you prepare your body for exercise by stretching the muscles that will be used. This avoids injury and soreness that makes it unbearable to continue your work-out or work-out the next day. * Vary your routine. It is important to vary your routine. This helps prevent over-use injuries and helps to avoid the dreaded plateaus that mean you stop seeing results. It also avoids boredom and insures you will stick with it. By following these tips, you will be able to keep your “Get In Shape” resolution. The therapists in our practice incorporate exercise into their daily lives and want their patients to reap the benefits of staying fit. If you are experiencing pain while exercising or would like to learn more about the proper way to exercise, give us a call at Action Physical Therapy. Don’t let an injury prevent you from reaching your goals. We’ll work with you and get you “BACK INTO ACTION!”
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.
healthyEATS Pan Seared Fish with Coconut Sticky “Rice” robHOWELL This is a play on one of my favorite Thai style dishes and its as close as I could get to the real thing! The rice is actually made from cauliflower so that it is a low carbohydrate alternative to rice. I like to use a mild fish when I do this dish like a speckled trout or any fresh fish from the market will work. I also top the fish with a nice pineapple mango salsa you can buy or make yourself. That adds a nice freshness to the dish and elevates the flavors.
To Make: Heat a large pot with the coconut oil and then the cauliflower, next add the cream, honey, and salt and pepper just a little. Mix together and let cook for about 10 minutes or until its soft. Last add the shredded coconut and onions stir and set to the side. Heat a large skillet with the oil or butter and dry off the fish and season with salt and pepper and cook until the fish is golden with a nice crust about 5 minutes on each side depending on thickness. Put the “rice” on the plate a then the fish on top of it and top with a pineapple mango salsa and enjoy!
Ingredients: For the Fish: 4-5 filets of fish about 5-6 ounces Sea salt and pepper 1-2 tbsp coconut oil or butter depending on preference For the Rice:
1 ½ Tbsp of coconut oil 1 tsp honey (optional) 1 Lg. head of cauliflower broken up and put in the food processor and pulsed into a course chop 8 ounces of coconut cream Salt and pepper to taste 1/3 cup of shredded unsweetened coconut 2 stalk of green onion diced
Trueblood. “The greatest problems in our time are not technological, political, or eco-
Discipline
nomic. The greatest problems are moral and spiritual, and unless we make some progress in these realms, we may not even survive!” And listen to these words from Donald
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
Coggan,
one
time
Archbishop
of
Canterbury... “I go through life as a transient on his way to eternity, made in the image of God but with that image debased, needing to be taught how to meditate, to worship, to think.” In other words, we also need disci-
What comes to mind when you think of Discipline?
follow certain rules or codes of behavior, relating to what
Here’s what you find when you Google the word and look
you will and won’t consume (food and beverage), how
trivial pursuits of this world, we fail to pursue the more
through the various definitions: Discipline /ˈdisəplən/
much you will rest, and how often you will exercise. But
important matters of spiritual fitness and as a result, we
let’s be honest, saying no to certain desserts, and being
are dying spiritually. However, this can be changed if we
1 the practice of training people to obey rules or a
pline in our spiritual lives. We can be so distracted by the
are willing to admit we need God’s grace and ask Him to help us discipline ourselves to do what the Psalmist did thousands of years ago… Psa 119:10-16 I seek you with all my heart; do not let me stray from your commands. I have hidden your word in my heart that I might not sin against you. Praise be to you, O LORD; teach me your decrees. With my lips I recount all the laws that come from your mouth. I rejoice in following your statutes as one rejoices in great riches. I meditate on your precepts and consider your ways. code of behavior 2 using punishment to correct disobedi-
consistent with our workouts is not easy! But the alterna-
I delight in your decrees; I will not neglect your word.
ence 3 the controlled behavior resulting from such training
tive, a lack of discipline, leads to obesity and a sedentary
NIV. Discipline, it’s not easy, but it’s good, physically and
4 activity or experience that provides mental or physical
lifestyle that is literally killing people in America. It’s the
spiritually!
training 5 a system of rules of conduct.
same in the spiritual realm. The alarm was sounded thirty-
To stay physically fit you must discipline yourself to
eight years ago by a Scottish theologian named Elton
RACE
SCHEDULE Run Forrest Run Valentine's Day Feb 14th 8K & 1/2 Mile Run/Walk Ocean Spring, MS GulfCoastRunningClub.org Bay-Waveland Beach Feb 21st 10 Miler & 5K Run/Walk Waveland, MS GulfCoastRunningClub.org Arbor Day Feb 28th 5K & 1 mile Run/Walk/Roll and 1/4 mile challenge Bolioxi, MS GulfCoastRunningClub.org The Chocolate 5K Feb 21st 5K Lake Oaks Park NOLA nrroadracing.com Al Briede Gold Cup Race Feb 28th 10K, 3 Miles & 1 Mile Lake Pontchartrain Lakefront RunNotc.org Great St. Charles Road Race March 21st 10K, 5K & 1 Mile De La Salle High School RunNotc.org New Orleans Triathlon March 29th 1500 Swim/40k Bike/10k Run South Shore Harbor NewOrleansTriathlon.com New Orleans Sprint Tri March 29th 400 Swim/20k Bike/5k Run South Shore Harbor NewOrleansTriathlon.com
How Does Exercise Affect Your Heart? Cardiovascular exercise involves the use of large muscles in a repetitive fashion, activating muscle fibers programmed for endurance and utilizing a heart rate range anywhere from 40 to 85 percent of your maximum heart rate. Think: running, jogging, swimming, biking, or spinning.
How does cardiovascular exercise affect your heart? When performing cardio, blood flow is directed toward working muscles and away from areas that aren't doing much (such as your arms during running, or the digestive tract). There is increased blood flow, and blood volume returning to the heart. As the heart registers a larger blood volume, over time the left ventricle adapts and enlarges. This larger cavity can hold more blood, and ejects more blood per beat, even at rest. Over time, with chronic cardio training, our resting heart rate drops because each beat delivers a bigger burst of blood, and fewer beats are needed. This takes work off your heart and is why cardio exercise is recommended for heart health. However, cardiovascular exercise can also produce stress. If we get into over-training, we may hit a point where we are drowning in cortisol. This eventually leads to immune-suppression and fat gain around the abdomen and face. People who spend a significant part of their day in stress, who have poor digestion or other sources of physiological stress, should not further their stress levels by overtraining. Always think of your goals, moderate your exercise if necessary, and work to reduce your stress levels.
How does strength training exercise affect your heart? Strength training exercise works the heart in a completely different way. At any given moment, certain muscles are contracting and relying predominantly on type two muscle fibers, which are responsible for giving us a great looking body and making us stronger. As the muscles contract—say the arm muscles during a bicep curl— they press and close the blood vessels that flow through them. This leads to increased blood pressure in the rest of the body and the heart has to fight against a stronger force to push blood out. The heart adapts to this by increasing the thickness of the left ventricle wall. This thickness derived from chronic weight training is healthy, whereas the thickness from chronic high blood pressure is not. What's the difference? The healthy heart only has to work under pressure for two to three hours of strength training per week, whereas the heart with high blood pressure has to work 24 hours a day, seven days a week. The second heart may exhaust, whereas the healthy heart becomes stronger with a lower resting heart rate. Exercise also stimulates the production of new blood vessels. As we make more blood vessels, there are more places for blood to flow, which results in more efficient circulation. Cardiovascular exercise increases the number of new blood vessels while resistance training increases the size of those blood vessels. Stick to a smart, well-designed exercise program and pay special attention to your diet. Practice healthy eating and stress-reduction techniques. Exercise can naturally lower blood pressure to normal limits when combined with stress reduction and an effective dietary approach.
Cover Feature Photo by: kellyWALGAMOTTE
by: lisaBOLOGNA
Big things are happening in fitness in Tangipahoa Parish. North Cypress Fitness has just completed its 3 mil-
lion dollar expansion in Hammond-but they're not done yet. North Cypress has opened two new 24/7 facilities, one in North Hammond and one in the heart of Ponchatoula. The Cypress Fitness 24/7 clubs are not what we have become accustomed to in 24-hour facilities. Instead, North Cypress is offering the same type of full service and amenities that you would find in it's 75,000 ft main location. It's part of what they are doing differently for the local community and why they are staying at the forefront of fitness in the area. The recently renovated main location, at 1606 South Magnolia Street in Hammond, increased the square footage indoors from 35,000 to 75,000 square feet offering 5 group exercise studios, a Cross Fit box, 6 acres of outdoor space, and a full renovation to the lido deck by the pool. The 3 million dollar expansion includes cinema style indoor cycle studio housing 70 Italian Technogym bikes and a state-of-the-art interactive sound and light system.There is also a rowing studio with Concept2 rowing machines, one of the largest group exercise studios in the state at 5,000 square feet-accomodating up to 90 members with the same sound & light system as the indoor cycle studio, and a mind body studio equipped with Jade Yoga mats, blocks and straps, and pilates rings and balls. A group exercise lounge area has been added outside of the main studio, an ideal place to socialize, meet new fitness friends, and exchange tips with fellow members before or after class. The childcare has been renovated with durable and safe rubber flooring, a rock climbing wall, and gaming systems for older children. Family showers have been added making it easier for the family to enjoy the day at the club. Outdoor space has been increased by 80,000 square feet: poolside has received a major facelift with a 3,000 square
foot water park complete with a spash pad and ble sense of accomplishment, doing things they pool, spray jets, tumble buckets, water tunnels, would have never tried on their own has been and more fun. The new poolside party and event amazing to watch.", says General Manager & complex is the perfect place to throw a birthday Business Partner Dion Grossnickle. Construction on the second location of party with 180 degree view of the pool. There are new tennis courts as well as a tennis pro Nor th Cypress was recently finished in Ponchatoula at 530 shop where members "We wanted to make these West Pine. This new can purchase tennis gear or have their rac- programs more approachable location will serve as one of two Cypress quets serviced. In addition, the popular UP to our members, to help them Fitness 24/7 facilities. program has been in their fitness journey towards Members will enjoy the same state of the art added which incorpotheir individual goals. Providing facility and equipment rates effective training programs such as Cross a safe place to train with pas- as at its main location. A group fitness studio Fit, the popular Navy Seal-created TRX sionate, certified instructors with class formats such Suspension and Rip that help members to push as Les Mills Body Pump, Yoga, Zumba, and group Training, GRIT barriers and feel that incredible cardio are offered on Plyo/Strength/Cardio, schedule as well as perRopefit, Synergy 360, sense of accomplishment, sonal and group training and more to break out of your fitness rut. This doing things they would have services with their pronew program has never tried on their own has fessional and supportive staff of trainers. helped to encourage been amazing to watch." Childcare will also be members that might offered to make it even not have tried intimi- General Manager & Business Partner, more convenient for dating programs like busy families. Expanding Crossfit by making the to Ponchatoula honors environment they train North Cypress Fitness' in encouraging-but still challenging. "We wanted to make these pro- commitment to be that gym that is always "right grams more approachable to our members, to around the corner". The owners at North help them in their fitness journey towards their Cypress know that the more accessible the locaindividual goals. Providing a safe place to train tion is for members the easier it is to stick to with passionate, certified instructors that help healthy, fit lifestyles for families. "We are excited members to push barriers and feel that incredi- to add a location to the Ponchatoula area and to
Dion Grossnickle
Continued on pg. 20
Far left: Heather Gonzales Facebooking while doing cardio. Top from left to right: Heather Gonzales (Membership Director), Jacob Quebedeaux (Cypress Fitness 24/7 manager), Chris Avery (Cypress Fitness 24/7 manager) & Will Fussell (Director of Operations)
The Sugar Busters Recognize the added sugars hiding in your food, and cut your consumption today by: staceyBALL When you think of sugar in your diet, your mind probably jumps right to that slice of birthday cake you had last week or the candy that gets passed around your office. And you're right; those are definitely sources of sugar. But sugar is sneaky, especially in today's world of processed foods, and it finds its way into many more foods than you might expect. Even the bread on your sandwich at lunch, the energy bar you snack on in the afternoon and the chicken strips you defrost for a quick weeknight dinner may all be culprits. The American Heart Association recommends that men consume no more than about 37.5 grams, or nine teaspoons, of added sugars per day, and women should stay below 25 grams, or six teaspoons. But what are "added" sugars, and how can you spot them in your diet? Is it time to swear off all sugar? Don't worry, sugar isn't all bad. In fact, it's a crucial part of your daily diet. The American dietary guidelines recommend that carbohydrates, which are ultimately broken down into simple sugars for energy, make up 45 to 65 percent of people's daily calories. That simple sugar we use for energy is called glucose, and it is a key source of energy for all living things – even plants make their own glucose through photosynthesis. Because sugars are created by plants themselves, many unprocessed, whole foods will contain those natural sugars. Fruits, vegetables and honey contain fructose, the sweetest and simplest form of naturally occurring sugar. Sugar beets and sugar cane produce a more complex sugar – a disaccharide – called sucrose. Even milk and other dairy products contain lactose, another naturally occurring sugar. Not only are these naturally occurring sugars familiar to our bodies, but they are typically accompanied by a host of other nutrients like dietary fiber, calcium, proteins, essential fats, vitamins and more. Eating naturally occurring sugars along with these other valuable nutrients – such as when you eat an apple – helps to control blood sugar levels by slowing sugar absorption. In short, natural sugars are usually part of a well-rounded nutritional package.
A Sweet Staple
think of as "processed" probably has been, such as a loaf of bread, a jar of pasta sauce or a bottle of salad dressing. In these cases and many others, food manufacturing companies try to improve taste by adding refined sugar, corn syrups, rice syrups, honey, fruit juice, agave nectar, cane juice, molasses and more to their products. The two most common added sugars are refined sugar, also called white sugar or table sugar, and high fructose corn syrup (HFCS). Refined sugar comes primarily from sugar cane or sugar beets. The sucrose is extracted from the plant, evaporated into crystals, and then further processed through several bleaching and purifying processes. Molasses, a byproduct of the refining process, may be added back to the refined sugar to make brown sugar. "Raw" or Turbinado sugar, which is a less processed form of cane sugar, is often presented as a healthier alternative to refined white sugar; in truth, this sugar has an identical caloric value and only minimally increased micronutrients compared to refined sugar. High fructose corn syrup, a somewhat controversial sugar made from corn syrup, is processed to convert some of its glucose to fructose to produce a sweeter flavor. HFCS is found not just in dessert products and sodas, but also in a wide assortment of processed or packaged foods like bread, salad dressing and sauces, yogurt, and canned and jarred fruit products.
A Sugary State of Health
Sneaky Added Sugars In today's world of processed food, food manufacturers use chemical means to preserve and sweeten their products. Even food that you may not
20 www.metrofitnessmag.com February 2015
Added sugars are so pervasive that The National Health and Nutrition Examination Survey (NHANES) found Americans each consume an average of 20 teaspoons a day, or 100 grams, which is two to three times more than the maximum recommendation of six to nine teaspoons. Most of this sugar is consumed in the form of sodas, sports drinks and juices, and the rest sneaks in through processed foods. Unlike naturally occurring sugars, added sugars bring little to the table but calories and a quick spike in
blood sugar. Instead of providing nutrients, added sugars just add empty calories. Eat too much sugar, and it will be stored as fat. All this added sugar is contributing to a significant rise in obesity, Type 2 diabetes and heart disease. While some researchers place the blame specifically on high fructose corn syrup, the reality is that Americans eat far more of every type of added sugar than is healthy. Cutting back on these added sugars can be a first step in improving overall dietary health. Subtract Those Additions Reducing the amount of sugar in your diet can begin with a few simple steps. Learning to read food labels is key sugar is promoted in many different ways. Be label-savvy. Sugars always end in '-ose,' such as dextrose, fructose, maltose and sucrose. If they are listed on an ingredients label, sugar has been added to the food, so it's a good idea to stay away from it..
Here are several additional suggestions for reducing added sugar in your diet: • Eat whole fruit (not fruit juice) to satisfy a craving for sweets. • Top pancakes with sliced fruit like bananas or strawberries instead of maple syrup. • Drink water instead of sodas or other sweetened beverages. • Cut the amount of sugar in half when cooking or mixing your morning coffee or tea. And as always, cooking your own meals with whole, fresh, unprocessed foods is the best way to avoid added sugars – that way, extra sugars can't get in your meal if you don't put them there
join the locally owned businesses of this community.", says Heather Gonzales, Membership Services Director. At the former Lifestyles Fitness in North Hammond, 2108 West Thomas Street, renovation has taken place to put the mark of North Cypress Fitness on it's third location. The club is being expanded to 8,100 square feet and will have a Group Exercise and Indoor Cycle studio. $80,000 worth of new, top of the line cardio equipment will arrive in 2015. Childcare has been added to make working out that much easier for members with families. All three facilities stay staffed throughout the majority of the day (unlike most 24/7 facilities) with managers, trainers, fitness instructors, and front desk employees giving it more of the feel of a full service facility at every location. This is exactly the intention behind the owners' acquisition & expansions. "We wanted to reach that part of the market that needs a good value in their gym without cutting out the amenities, customer service, and quality of their visits at North Cypress that our members have grown accustomed to. These 24/7 facilities make it affordable for everyone to be a member of the North Cypress Fitness Family.", says Will Fussell, Director of Operations for Cypress Fitness 24/7. "We're looking forward to adding even more to the experience for original Lifestyles Fitness members and to add more members to our fitness family at the new Hammond and Pontchatoula facilities." Members of Cypress Fitness 24/7 facilities will be able to visit both locations in Pontchatoula and Hammond as part of their membership. With expansions at all three clubs, North Cypress Fitness' goal to "Change Lives" is even more of a reality for residents of Hammond and Ponchatoulawith 3 locations, over 200 group fitness classes weekly, and future plans for its members in the coming year, this may be Tangipahoa Parish's healthiest year yet.
“Our mission is to not only meet the expectations of our members and future members. Our #1 goal is to exceed those expectations” North Cypress Fitness/Cypress Fitness 24/7 partners: Olaf Ross, Richard Henry, & Dion Grossnickle
Protect Your Heart with These
6 Indulgent Ways by: travisMANNY
Taking care of your heart is not just about exercise and losing weight. While additional studies are needed, new and emerging research suggests that each of the following may be pleasurable ways to help boost heart health. (Moderation is key, though, with every one!) Protect your ticker with these heart-right moves.
Coffee has long been linked to a reduced risk for diabetes, a disease marked by high levels of blood sugar that threaten the heart. And now experts understand more about coffee’s potential protective effects. A new study published in The American Journal of Clinical Nutrition showed that women who regularly drank decaf or regular coffee at lunchtime had a reduced risk of type-2 diabetes compared to those who didn’t drink java. What does coffee have to do with diabetes? The study’s researchers believe that the beverage’s nutrients may help slow digestion and help support healthy blood sugar levels. Other new and emerging research suggests that coffee consumption helps support the cardiovascular system by fending off chronic inflammation and promoting the production of HDL “good” cholesterol. You can drink to that!
Recent research from Wake Forest University linked sleep deprivation to belly fat, which plays a big role in inflammation. So go ahead and ditch the guilt: Hit the snooze button and aim to clock at least six to eight hours each night.
Nibble on dark chocolate Several studies have shown that chocolate may benefit more than just your taste buds. Most recently, a German study that tracked subjects for 10 years found that chocolate eaters had healthier hearts. More specifically, compared to those who ate less chocolate, people who ate about 1 ounce of chocolate per day had lower blood pressure and a lower risk of having a heart attack or stroke. Flavanoids, the nutrients found in cocoa, support healthy blood vessels and overall heart health. To get the most benefit with the fewest calories enjoy about an ounce of dark chocolate per day. Taking a time out for self-care such as a getting a pedicure, doing some journaling or taking a walk in nature can help you stay clear-headed, supports healthy blood pressure levels and reduces your reaction to stress, all of which helps your heart.
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A recent study from the University of Scranton found that many whole-grain foods like popcorn are as rich as fruits and vegetables in polyphenols, a type of heart-healthy antioxidant. Opt for air-popped popcorn sprinkled with a little olive oil or a tablespoon of melted Light buttery spread, or try a low-fat microwave popcorn. Spend time with friends Carve out a couple of hours to get together with friends regularly and your body and mind will thank you. People with many social ties tend to have lower blood pressure, they’re less likely to smoke and they’re more likely to be physically active.
Other tips: If the nutrition label has the term "partially hydrogenated," it means that product contains trans fat. Heart-healthy eating isn't all about cutting back, though. Healthy fats from plant-based sources, such as avocado, nuts, olives and olive oil, help your heart by lowering the bad type of cholesterol. Most people need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease but also may help prevent cancer and improve diabetes. Eating several servings a week of certain fish, such as salmon and mackerel, may decrease your risk of heart attack. Following a heart-healthy diet also means keeping an eye on how much alcohol you drink. If you choose to drink alcohol, it's better for your heart to do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. At that moderate level, alcohol can have a protective effect on your heart. More than that becomes a health hazard.
I have been working out at Finish Strong CrossFit for almost five years now. They say that I am the person that has been with them the longest. Well, I stay with Finish Strong because I always feel welcomed and always feel challenged to do my best. The trainers are ready to scale the workout, if needed, and ready to push you to your limits, if needed. At almost sixty years old it is more important than ever that I keep myself flexible, strong, and ready to go. The workouts at Finish Strong will leave you with more energy and ready to tackle all of life's challenges!
- Suzanne Wagstaff
T
by: ashleySEVERINSEN
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hroughout my childhood and adolescence, I never felt comfortable with physical activity. I was usually the last kid to finish running the mile in gym class, and I was always the girl who got hit in the face with a ball. My Yoga practice started on my first day of college. In my first class, I was asked by the teacher to demonstrate a pose, it was the extended side angle. She said my alignment was perfect and suddenly, I felt like I was good at something athletic. I felt so encouraged that I kept coming back every week. I had never felt so comfortable in my own body. I took to asana very naturally and was often demonstrating poses and helping the teacher throughout my University years. I became physically confident and beyond that, I became increasingly peaceful and felt a deeper connection with the people around me and myself. Throughout my adolescence, I struggled with anxiety, and that had almost completely dissipated with my consistent practice. The same month I graduated, I also completed a certification to teach Yoga, and I've been teaching since then. I love Yoga because it enables us to care for ourselves. And in the process of caring for ourselves, we create a community that cares for one another. I seek to teach confidence, bravery, acceptance, resilience and gratitude in my class. I hope to inspire awareness beyond the ego structure and a sense of presence that my students can apply to life off the mat. My favorite principle that we teach in Yoga is Satya- non illusion/truthfulness. I try to share myself with my students and not take myself too seriously. My Yoga practice has carried me through a lot of challenges and heartbreak, and has helped me to cultivate a life full of gratitude. I often read my favorite poet David Whytes’s poetry at the end of class because I feel it embodies how I feel at the end of a sunrise yoga class: “I spent a lot of time trying to find my center until I looked closely one night and found it had wheels and moved easily in
the slightest breeze, so now I spend less time sitting and more time sailing.”
A BO UT US I was attracted to Chronos because of the facility. I love the idea of being able to teach outside, and in a room with so much natural light. The sunrise yoga classes are going to be amazing. I can't wait to teach as the sun comes up in the fresh air- it will be a very peaceful start to our mornings. The class I teach is Vinyasa Flow and Restore which lasts approximately one hour long. This class challenges you to move from the core with intention to practice presence, and to reconnect with your breath. We start with Vinyasa Flow,
move through restorative postures, and end with a guided meditation. Ashley Severinsen has studied under Vicki Yost, John Cottrell and Ana Forrest. She began teaching in 2005 after graduating from college and has completed a 500 hourYoga Instructor training class with D’ana Baptiste at the In Body Yoga Academy of Salt Lake City, Utah. She has taught in Park City, Utah, California, Australia, and has been teaching in New Orleans since March 2014. In addition to teaching yoga she enjoys hiking, camping, running and reading. Her favorite movie is Big Fish, her two favorite songs are “Case of You” by Joni Mitchell and “It’s a Great Day to be Alive” by Travis Tritt. Her favorite book is The Alchemist by Paulo Coelho. For more information stop by Chronos
3200 N. Arnoult Rd., Metairie or call 504.266.0245
by: kellyGUILLORY
Happy New Year! Now what? If you are like most people you are jumping on the diet band wagon and exercising HARD. Admirable. These two tips will give you some direction:
IT'S ALL ABOUT THE FOOD. You will not ever out exercise a bad diet. Garbage in equals garbage out. Follow these four food rules: LIMIT DAIRY. It has a high sugar content. Contrary to advertisements (paid for by the Dairy Council) you don't NEED milk and cheese for calcium. It is found in many healthy foods including spinach - which you can have a lot of and still not have too many calories. The calories in milk and cheese add up fast! Yes, even skim milk. Since it has no fat, the sugar content spikes the insulin level faster than whole milk. Insulin is a fat storage hormone. LIMIT SUGAR. Yes, this is somewhat redundant. But drink water, not soft drinks. Yes, fruit is good for you, but that doesn't mean you can have all you want. The American Heart Association recommends 26 grams of sugar per day. Yes, there are some forms of sugar that a worse than others, but the AHA says that it all counts toward your total. LIMIT FRIED FOODS. Kind of a "no brainer," but fried foods are very high in calories and sodium. In addition to being a deterrent to weight loss, fried foods are not healthy and contribute to a variety of health problems.
LIMIT WHEAT PRODUCTS. Anything made with flour. Again, contrary to advertisements by the FDA (who subsidises the wheat farmers) you don't need "Whole Grain Bread" for fiber. There is plenty of fiber in real vegetables and fruit. There are also plenty of carbohydrates in real, unprocessed food. Make an effort not to eat anything that comes out of a box or a cellophane wrapper. I know lettuce/spinach sometimes come in that type of a wrapper - that doesn't count! Need more convincing?
MOVE MORE! If you haven't been exercising regularly, please do not go out and try to run five miles! In a perfect world you would consult a trainer or join some sort of coached fitness program. A combination of cardio and resistance (weights, including body weight.) Get a pedometer or some other type of step measuring device. Try to get at least 10,000 steps per day. This will encourage you to park at the back of the parking lot or take the stairs more often. 3-5 times a day plank for 30 seconds and then do 15 squats. Safe, simple and easy to do. As always, consult your doctor before beginning any exercise program.
Need more information? Email me at FitHappens_211@hotmail.com
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S uccess Secrets of the Simple Minded
by: aaronPOTTS
Whether we like to admit it or not, most of us have a common misconception that people who are truly successful in life have some sort of gift or skill, or that they were given some kind of incredible break or opportunity during their life that allowed them to achieve their incredible success.
The simple truth of the matter is that all people - no matter who they are, where they are from, or what their history is - have the ability to achieve massive success in life, and to maintain that level of success for as long as they desire to have it. However, given the false misconception that the rich and famous and the "beautiful" people in the world have some "trick" to their success keeps the everyday person from even trying to achieve lofty levels of health, prosperity, and happiness. The secret to true and lasting success is that we simply need to get out of our own way and permanently bury the self-limiting beliefs that have been keeping us from our dreams for all of these years!
Success Secret #1 Every single person who ever achieved or maintained success in this world first had a clear picture in their mind of what that success looked like. How much success do you think you will have if your statement of action looks like any of these? • I am going to be the best BLANK in the history of mankind! • My body is going to BLANK like no one else's ever has! • I am going to build the most powerful company ever, and we are going to sell BLANK. • My ideal husband/wife is going to make me so happy because he/she will BLANK. Do you see the point here? Even having an idea of what area of your life that you want to achieve success in - health, wealth, relationships, career, etc. - is simply not enough to get the gears turning in your life that will make it happen. You have to know exactly what you want to do in your MIND before it can ever manifest and become a part of your actual existence. Do you think that the people who build skyscrapers say "Let's just throw a bunch of concrete and steel together and see how high
we can make it"? No, they envision a beautiful tower of architectural superiority in their mind, and then they start working out a plan of how to make it happen. Although your goals may not be as far-reaching as a 100-story building downtown, the process begins in exactly the same place - in your mind.
Success Secret #2 You must BELIEVE that you can accomplish your goal! You would think that something as simple as that would go without saying, but the sad truth of the matter is that most people are brought up to believe that they are limited by what is realistically possible. In fact, the more time you spend learning about the state of affairs in the world at large, as well as in your own neighborhood, the more you will become conditioned to believe that you can only accomplish certain things because "that's just the way it is". Nothing could be further from the truth! As a wonderful and glorious human being, the only true skill that you have to have to succeed is a burning desire to accomplish whatever it is that you want to accomplish! History is replete with examples of wildly successful people who attained their success not via expensive college educations or
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unlimited financial resources, but rather because they simply refused to give up until they had found or created a way to achieve their dreams.
Success Secret #3 No one who ever achieved any lasting success ever did so by sitting at home studying the long lost secrets of other successful people. It doesn't matter if you are talking about following the path of wealthy business men and women, tracking the health practices of people with picture-perfect bodies, or just cracking the code of someone who has mastered gloriously fulfilling relationships. Your ability to memorize their master plans will do you absolutely no good whatsoever if you do not get up and take action on what you have learned. Does that mean that you need to plan to dedicate 18-hour work days to building the next business empire, spend countless hours at the gym, or practice every relationship-saving technique that you read about? Of course not. However, if you want to achieve success in any endeavor in your life, you will have to put a powerful plan of action in place in order to make it happen, and stick to that plan over the long-term, rather than just the short-term. The Secrets to Success of the Simple Minded are 3 very ordinary concepts that every single person ever born has the ability to bring to bear:
Know what you Want - Believe that you can have It - Take consistent action to attain It Everything else on the path to goal attainment and success are merely logistical details.
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7 Dog Exercises That You'll Enjoy, Too Want to keep your dog in shape well into his golden years? Get out there and exercise with your pooch! Sure, dog is man’s best friend — but our furry companions are more like us than you may realize. Case in point: To maximize dog health, it’s critical for Fido to get regular exercise. Keeping your pet healthy has a lot to do with good nutrition, but just like people, dogs are becoming more and more sedentary these days. Consider this: You can help promote good dog health by getting your pet up and moving.
1. Teach a dog new tricks:
5. Walk it out:
Even the simple act of teaching a dog basic tricks can be great dog exercise, says Cori Gross DVM, a VPI Pet Insurance field veterinarian near Seattle. “Basic obedience training is exercise for your dog’s body, as well as his mind. Teach him to come when called, sit, and stay. Then you can graduate to more complicated tasks such as greeting visitors without jumping.”
When it comes to exercises for you and your dog, the tried-and-true approach is hard to beat, says Hofve. “Walking, of course, is one of the very best exercises for both you and your dog,” she says. “If you have a very active dog, hiking is a bit more challenging.”
2. Take your dog for a swim: Swimming is great for dogs, especially if they have arthritis. If you don’t have a suitable lake nearby, canine rehabilitation centers are popping up all over. A good way to get your dog into the water is to train her to chase a ball.
3. Play hide and seek: Hiding a treat or a toy in a closet, under a bowl, or in a different room will keep your dog’s brain engaged. You can also try a dog toy called a Kong, which dispenses treats if your dog rolls it in the right direction.
4. Try other dog sports: Depending on your dog’s temperament and breed, you may want to consider a range of other options, such as simple obedience training, Flyball, Earthdog, tracking, herding, lure coursing, musical freestyle, or any of the other dog ‘sports’ available. One of the best things to do for your dog’s health is to choose exercises that are healthy for you, too. Here are workouts that dogs and owners can do together:
6. Play fetch: You can’t go wrong with a good game of fetch, adds Hofve. “Fetching games such as Frisbee and ball-throwing will at least get you out in the fresh air and will be tremendous fun for your dog,” she says. “If you don’t have a good pitching arm, try a product known as Chuckit! to throw the ball.”
7. Run with caution: Running or jogging is great for many dogs, but it’s best to approach both options with caution. Advises Hofve, “Make sure your dog is fit enough for the faster pace. Also, run early or late during hot weather, and always bring water and a collapsible bowl for your dog.”
Making time for exercise with your dog can be fun — and it will enhance both of your fitness levels. dog. Inquire at a local shelter about good matches for your current pet.