Metro Fitness
March 2017
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How Many Meals Should You Eat Per Day?
24 Crossfit Workouts To Fight Breast Cancer 330 E. Howze Beach Rd Slidell, Louisiana 70461
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How Many Meals sHoud you eat Per day
editor
editor editor lanaWALGAMOTTE lanaWALGAMOTTE
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marketing lanaWALGAMOTTE ScotANTHONY
2015 2017 2015
marketing account executive marketing
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8 NUMBER volume 3 NUMBER 10 volume6 NUMBER 10 volume6
chief designer
account executive account executive gregFLORIDI gregFLORIDI
DanSAUSE
gregFLORIDI writers contributing JoyBHAT GaryDRAGON ChrisGUNNARS chrisTIBLIER chrisTIBLIER Cathryn HARPER chrisTIBLIER MarisLEE AaronPOTTS DrLarryTMcEWEN MikeMILLS mikeMILLS mikeMILLS Shane VENEZIA mikeMILLS Fred ZOLLER melissaBRELAND melissaBRELAND
chief chief designer designer contributing contributing writers writers
melissaBRELAND larryMcEWEN larryMcEWEN larryMcEWEN garyDRAGON garyDRAGON garyDRAGON Metro Fitness is published kristieANDRES kristieANDRES monthly by Metro Fitness kristieANDRES travisMANNY P.O. Box 752 travisMANNY travisMANNY Slidell, LA 70459 kristenSMITH kristenSMITH 985-778-6171 kristenSMITH
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volume6 NUMBER 10
Distribution in: New Orleans, Orleans, Metairie, Metairie, Kenner, Kenner, Westbank, Distribution in: New Hammond, & Southwest Mississippi Westbank, Slidell, Slidell, Mandeville, Mandeville, Covington, Covington, Hammond, Hammond, & Southwest Mississippi & Southwest Mississippi Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Distribution in: New Orleans, Metairie, Kenner, Westbank, Slidell, Mandeville, Covington, Hammond, & Southwest Mississippi
24 Crossfit Workouts To Fight Breast Cancer 330 E. Howze Beach Rd Slidell, Louisiana 70461
(985) 231-2174
Fighting Cancer One Workout at a Time. Read Cover: Trainer’s Choice Cover: Trainer’s Choice more about CrossFit No Cover: Trainer’s Choice by Liz Maddox by Liz Maddox Surrender’s annual fundraiser, by Liz Maddox Page 14 24 in 24 on page 14. Page 14
Top 5 Ways to Naturally Boost by AaronPOTTS page 20Your PetsHormones & Your Medicine Cabinet page 20 Pets & Your Medicine Cabinet by Dr. lizaLEDET, DVM page 18 8th Annual Greatby Dr. Walgreens lizaLEDET, DVM er New Orleans International Dragon Boat Festival Q & A page 22 Running Fundamentals page Running Fundamentals page 20 22Optimal Meal Frequency
page 76 page 10 9 page 10 page 6 page page spiritual healthy page 10EATS page 6FITNESS runnersCORNER Tid BITS runnersCORNER Tid BITS page 8 page 10 kids CORNER supplement REVIEW page 8 8 page 12 page page 12 page 8 page 12 supplementREVIEW spiritualFITNESS page 9 page 13 supplementREVIEW spiritualFITNESS dragon’sCORNER areaRACES page 12 Chiro Talk page 12 Chiro Talk by Dr. kristinSMITH page 12 What is ELDOA? by Dr. kristinSMITH
page 16
page13 17 Eggs What’s Difference page vs. the Lipolysis... HUH? page 17 Glycolysis Eggs What’s the Difference by krisGUNNARS by krisGUNNARS by MarisLEE
page 22 Could Your Stomach Problems page Bitter Truth About Fructose page28 28BeThe The Bitter Truth About Fructose Caused by Gluten? by krisGUNNARS by CathrynHARPER krisGUNNARS by
page Workout at a Time page1418 Fighting 9 FitnessCancer MythsOne Exposed page 18 9 Fitness Myths Exposed by ShaneVENEZIA by travisMANNY by travisMANNY
page 24 Live Healthy With Yoga page 15 page 13 page 15 page 13 by JoyBHAT healthyEATS area RACES areaRACES healthyEATS
NOTES INSPIRATIONAL Inspirational NOTES NOTES INSPIRATIONAL
by aaronPOTTS by aaronPOTTS by KrisGUNNARS
kellyWALGAMOTTE kellyWALGAMOTTE kellyWALGAMOTTE publisher publisher publisher (985) 778-6171 Like Metro Fitness
Like Metro Fitness Inspiration is is aa profound profound feeling feeling that that precedes precedes change. change. It’s It’s like like aa window window through through metrofitness@live.com Inspiration Like Magazine Metro Fitness on: Magazine on: Inspiration is a profound feeling that precedes change. It’s like a window through Magazine on: which we may be able to see the life we could have. It can give us the ability to Like Metro Fitness Magazine which we may be able to see the life we could have. It can give us the ability to which we may be able to see the life we could have. It can give us the ability to on recognize that that changing changing our our life life begins begins with with changing changing the the way way we we think, think, since since our our recognize recognize that changing our life begins with changing the way we think, since our thoughts create our actions, and our actions create the life we could have. You create your own state of 12-mile runs and have us begging thoughts create our actions, and our actions create the life we could have. thoughts create our actions, and our actions createHe thewoke life we could have. mind no matter where youfrom are,experiencing for more. up ever y oceans, rivers, and and forests. forests. Immersing Immersing ourselves ourselves within within our our environenvironFor some, some, inspiration comes from experiencing connection tousnature—the nature—the oceans, rivers, For inspiration comes aa connection to what you'reinspiration doing, orcomes whatfrom you experiencing morninga connection with a bullhorn yelling oceans,and For some, to nature—the rivers, Immersing ourselves within our environlast,and myforests. favorite: ment can be a powerful and joyful feeling we long to sustain. For others, it may come from the belief that if we can succeed at changing our ment can be a powerful and joyful feeling we long to sustain. Forover others, from the worm belief that ifthe we can succeed at changing want to achieve. these quotes over and : it may come “ T he early kill the bird”. our ment can be a powerful and joyful feeling we long to sustain. For others, it may come from the belief sets that if wetrap can to succeed at changing our habits, we can can achieve achieve our dreams—whether they are arelost about feeling better, having more more energy energy to to do do things things with with our our loved loved ones, ones, or or even even just just I remember being aour Recruit in “ A minute can neverbetter, be having habits, we dreams—whether they about feeling habits,atwe canSill, achieve our dreams—whether they are about feeling better, having more energy to do things with our loved ones, or even just 1994, Fort We retrieved” I hope you believe that you create your own state of performing better inOklahoma. sports, work work or at at school. school. performing in sports, or had a gangbetter of Drill “ Your mind has the power to performing better in Sergeants sports, work or at school. mind and this helps to inspire you without having to Once you you are are inspired toat change, the key key to to success is in in taking taking small steps each each day. day. And And when when you you find find yourself yourself reaching reaching your your first first goal, goal, you you Once inspired change, the success is steps screaming and yellingto us 24/7. create a heaven outsmall of hell” go to Army If not,reaching I know your a fewfirst recruiters Once you are inspired to change, the key to success is in taking small steps each day. And whenBootcamp. you find yourself goal, you Life was a little stressful during “ F riendship before leadership may want to slow down for a moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving that would be eager to enlist you. may want to slow down for a moment to enjoy what you have accomplished. That is because one of life's greatest pleasures is in achieving aa may want to slow down for least. a moment to will enjoy whatwork” you have accomplished. That is because one of life's greatest pleasures is in achieving a those 8 taking weeks, to time say the never goal. By By taking the time to simply simply experience experience joy, joy, you you may may discover discover the the source source of of inspiration inspiration for for your your next next challenge! challenge! -- Author Author Unknown Unknown goal. the to One of my Drill Sergeants has “ T ime passes at discover the same goal. By taking the time to simply experience joy, you may therate source of inspiration for your next challenge! - Author Unknown
Do You Believe This?
stayed in my mind ever since. Drill no matter what your situation” God Bless, Bless, God Sgt Lamar, the most motivated “ You have 10 minutes to get God Bless, Kelly Walgamotte Readat: us online at: Kelly Walgamotte Read us online man I've ever met in my entire there and nine of them are Kelly Walgamotte Read us online at: www.metrofitnessmag.com life. This Sgt would take us on gone--MOVE!”, (985) 778-6171 • metrofitness@live.com www.metrofitnessmag.com (985) 778-6171 • metrofitness@live.com (985) 778-6171 • metrofitness@live.com www.metrofitnessmag.com
∙ March 2017
October 2015 www.metrofitnessmag.com 5 October 2015 www.metrofitnessmag.com 5
WHY DO OUR FINGERS AND TOES WRINKLE UP?
WHAT CAUSES...
THE HICCUPS?
A common assumption is that wrinkling is the result of water passing into the outer layer of the skin and making it swell up. The truth may surprise you. When your fingers are wet and wrinkled, they provide better gripping powers. Wrinkled finger may have helped our ancestors gather food from wet vegetation—or wrinkled toes, for better footing in the rain.
WHY DO WE FEEL LIKE WE HAVE A LUMP IN THE BACK OF OUR THROAT? WHY DO CERTAIN SMELLS BRING BACK ALL THE FEELS? Ever Experience a giant whiff of nostalgia? Us, too. Maybe it’s the perfume your mom used to wear or the apple pie your grandma used to bake—no doubt, cer-
If you’ve ever watched Marley and Me, you know exactly what we are talking about. There’s nothing worse than that feeling you get in the back of your throat when you are sad or on the verge of crying—especially when you know nothing is physically there. Apparently, this is a counter-reaction to the body’s automatic nervous system. When humans are
exposed to stressful situations, the body automatically increases blood flow to vital organs and muscles. The vocal folds are opened, allowing your lungs to receive more inhaled oxygen that normal. Although this process is beneficial in real stressful situations when you wold need more oxygen, other times not so much. Our advice? Just give in and cry.
tain smells can spark a flurry of emotional memories. After a smell enters the nose, it travels through the cranial nerve through the olfactory bulb (the emotional center of the brain), which helps the brain process smells. As a member of the limbic system, the olfactory bulb has access to the amygdala, which also plays a role in emotional memories. This would explain why memories associated with smells feel nostalgic and emotional, rather than memories associated with words that feel concrete and detailed.
If you voluntarily ask someone to scare you silly, you might have a case of the hiccups. These annoying gasps for air usually occur when a spasm contracts the diaphragm. This spasm causes an intake of breath that is suddenly stopped by the closure of the vocal cords. This closure causes the “hiccup” sound. Usually, they only last minutes to a couple hours. If they last any longer—well, looks like you need to enlist a scarier person’s help.
WHAT CAUSES...
WHITE SPOTS ON FINGERNAILS?
WHAT IS A BRAIN FREEZE? Next time you eat your ice cream too fast, yell out “sphenopalatine ganglioneuralgia.” That’s the scientific term for a brain freeze. A brain freeze is a shotterm headache linked to rapid consumption of cold food or drinks. When something cold touches the roof of the mouth, the sudden decrease in temperature stimulates nerves to cause rapid swelling of blood vessels in an attempt
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to bring temperatures back up. Next, the dilation of blood vessels trigger pain receptors, which release pain-causing prostaglandins, increasing your sensitivity to further pain and producing inflammation while sending signals through the trigeminal nerve to alert the brain to the problem. No worries, though, The pain is short-lived. All that for a sundae? The answer is always yes.
The white spots on the nail you notice are not caused by a calcium deficiency. These white spots in fingernails are called “leukonychia” and are very common. Most of the time the white spots simply are a sign of some past injury to the matrix (base) of your nails. By the time the white spot shows up (about six weeks after the injury) you’ve probably forgotten all about banging or knocking your fingers.
by: Dr. Larry T. McEwen Senior Pastor, Northshorechurch.net
e thing physical, mental, emo-
tness all have in common: the
getaway, a break, a change in
by: Larry Dr. Larry T. McEwen by: Dr. T. McEwen Senior Pastor are so important to all areas Think by: of Dr.well-being! Larry T. McEwen Northshorechurch.net about it, if you have a good reason for doing what you Senior Pastor, Northshorechurch.net
motivate what we do; and reasons and motivations Senior Pastor, Northshorechurch.net
do, it stands to reason
I
Physical fitness is a choice which takes commitment, but it will you will change do whatyour you life do for “Come to me, allthe you who are weary andfit willwith the better! However, decision to be physically be challenged! There will much greater pase motivate what we do; and reasons and motivations There's leastgive one thing physical, mental, emo- which burdened, I will rest. Take my very yoke always be and theatpressure ofyou schedule, and the real challenge will come sion. And people who e important to all areas of well-being! Think tional, andand spiritual fitness have common: the or are upon learn me,all for I am gentle from you your feelings. Youfrom will not always feelin like working out, eatingsoright, or live their life with pasg and humble in heart, and youphysical, will find rest for avoiding that could jeopardize your fitness. For example, most motivate what do;a good and reasons and motivations if youwe have reason for doing what you about it,physically Tneed here's one thing mental, emoforatbehaviors a least well-timed getaway, a break, a change sioninare the ones who s fit people have difficulty getting up early to work out because your souls. Forexperienced my yoke isthe easy and myof burden are highly so important to all areasdo, of itwell-being! Think stands to reason and spiritual fitness scenery, a vacation! As I all have in common: the are more ttional, feelings told them to sleep in, or the struggle of heading to the gym motiafter istheir light.” you will do what youyou do ifgreat you for doing what it, and vated to achieve onathe beach listenkneedsit well-timed getaway, a break, a NIV) change inget about afor hard day’s work because their feelings simply wanted to home, eat, go have a good reason (Matthew 11:28-30 “Come to me, all you who are weary and things, and they usually escenery, withit much pasto bed! But physically ing to the roar As of Ifit thepeople make the decision over and over again to ignore do, standsgreater to reason a vacation! burdened, andTheir I will give you rest. Take my yoke do! So where did these s their feelings and do what they know to be right! knowledge of the benefits sion. And people waves and feeling you will do what youwho do sit on the beach listen- the upon you and learn from me, for I am gentle lofty ideas come from? Did I mention that I'm sitting ofusa good workout something they’ve learned to trust rather than their feelings. to rest. It helpsisus . It helps “Come to me, all you who are weary and live their life with passea breeze with much greater pasing us to roar the The same isblowing true when it comes towatching spiritual fitness! Some try tofind live rest for by the oceanhumble the waves roll people in? Andwill spirituelps tothe focus orthing to of re-focus. and heart, you burdened, and Iin will giveand you rest. Take my yoke sion are ones who who against my face, it is their feelings. But here’sally thespeaking, problem: Feelings change. Feelings sion. And the people and feeling the describe to you how benewords can't ewaves clearlybythe things in life that your souls. For my yoke issometimes easy andlie. my burden upon you and learn from me, for I am gentle Feelings arewhy not Feelings can makehas youbeen thinkfor things are their morelife highly clear to dependable. me justficial this getaway me. are It'sbad as when, if the in s sea us tovery reflect on we do live withmotipasbreeze blowing is light.” fact, they are good, or theywords can make you think things are good when, in fact, they and humble in heart, and you will find rest for of Christ have come true for me today. vated to achieve great t's ourhow fitnessmuch goals, or our break life this sion are the ones who (Matthew 11:28-30 NIV) against face, is hand, we live our lives based on the unchanging, are my bad! If, on theitother authoritayour souls. For my yoke is easy and my burden al to examine the reasons that things, andhighly they usually was needed! Why? Time andto trustworthy we will become spiritually fit. Why is this? Beare more motivery tive, clear me justWord ofisGod light.” do! So where did these cause changes, is always truthful, is always available, is completeoff or God’s time word awaynever does vated to achieve great how much this break (Matthew NIV) dependable, andthings. will helpIt you discern is good what is 11:28-30 not! So from? lofty ideas come Did I mention that I'm sitting us tobetween rest. Itwhat helps us and solymany helpful helps things, and they usually was needed! we have aWhy? choice.Time Trust God or live by our feelings. The writer of Proverbs didn’t by the ocean watching the waves roll in? And spiritutouse gettheperspective. It helps us to focus or to re-focus. feelings, do! So where did these off or time word away does but I think this verse sums up what I’m trying to say: It helps us to see more clearly the things in life that ally speaking, words can't describe to you how bene-
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Hso many ideas us to rest. helpful things. Proverbs 3:5-6 TrustIt inhelps the LORD with Itallhelps your us heartlofty and lean notcome on from? Did I mention that I'm sitting
ficial this getaway has been for me. It's as if the really own matter. It helps us to reflect on why we dohim, understanding; in to allfocus your ways andocean he willwatching the waves roll in? And spirituto getyour perspective. It helps us or toacknowledge re-focus. by the what do.paths Whether it's our fitness goals, or our life words of Christ have come true for me today. makewe your straight. It helps us to see more clearly the things in life that ally speaking, words can't describe to you how benegoals, it is so beneficial to examine the reasons that really matter. It helps us to reflect on why we do ficial this getaway has been for me. It's as if the
You Only Get One
what we do. Whether it's our fitness goals, or our life words of Christ have come true for me today. before on number the reasons that goals,As it Iishave so said beneficial toa examine of occasions, the main reason we eat healthily and exercise is to be healthy. Every other aspect being lean, fit, strong, feeling great, and feeling joyful is just a byproduct of being healthy. Not here. N Sometimes I am amazed at how we Not at LEAN Training Studio. treat our bodies knowing full well that Today, we are joining a resistance. we only get one! This is the one thing We are making a stand. Today, we are you cannot change. No matter what. choosing to cherish the one and only But if you looked around the world, body we get. Today, we are denying you would think we could trade it in ourselves and becoming the person at any time and get a brand new one. we dream to be. Don’t spend years of The state of our health is declining your life regretting the choices you at an alarming rate. In 2014, more made in regards to your health. Make than 1.9 billion adults, 18 years and a decision today that you are worth older, were overweight. Of these over more than food. You can live a life 600 million were obese. With that, 42 without food controlling you. There million children under the age of 5 are still plenty of times to enjoy good were overweight or obese in 2014 and foods. Remember, you are not really the number is increasing daily. Today, enjoying something if in return it is a person can be ridiculed for being fit taking away the only life you get. No and denying bad food choices in pubone is perfect but get fired up about lic. Today, a person can be criticized being healthy and don’t fall for the lies, for making their children eat healthy. including the ones you tell yourself. Today, being overweight is being gloMake no mistake; you are more valurified and food is made an idol. Today, able than any food. You know it and if you mention obesity, you may be everyone else does too. Do not wait called a non-empathetic bigot. until it is too late.
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runnersCORNER How to Training For a 5K kidsCORNER by: JulieL.AUSTIN Whether your goal is personal fitness, a sense of community or a pure sense of accomplishment, you can find yourself
Kids fitness- The Holistic Viewpoint
at the finish line on race day. A 3.1-mile race is the perfect length to aim for as a beginner. Begin by setting attainable goals to keep you motivated and give yourself ample time to move to the next level. If you train correctly and follow a good eightto-10 week training program, running can lead to a lifetime of fitness.
Kids fitness is a term that is often misexercise routine that involve lots of incorvariety. It can be centered on play The length of a 5k is a relatively easy goal to reach as a novice runner, but itwhere may alsogames challengeare the incorexpert runner rectly. To some, this means a heavy fitbased exercise depending intensity that and speed. Start out with a simple that allows to succeedthat and offer move forward nessonroutine involves running longprogram porated intoyou routines basiconly when distances, andstage. crunches. game you feel comfortablepush-ups, with your current To avoid burnoutchallenges or injury, do notand pushrewards. your limits. These Remember that your main Where others, believe that it should based programs should also incorpogoal is to reach the finish line. For your first race you should plan on enjoying the run and feeling good for having completbegoal. linked to kids sports and the trainrate small groups as kids respond best ed your ing should correspond with this. It is when they are training with their peers. my belief that it is both of these things We should also incorporate healthy Improve your heart and head but is also much more. Kids fitness is foods and an education program Accomplishing your goal improves your self-esteem and keeps your cardiovascular system in tune. A regular training proa holistic term that involves both exerthat explains what healthy eating gram cise includes exercisingand for atalso leastnutrition, 30 minutes three to five times per week, which fallsfoods within basic cardiovascular fitness routines mental is about. Healthy aren’t just guidelines. Running lead to a feeling of freedomKids and independence, it isand also one of the best waysKids to alleviate stress health, andcan one’s general health. about and fruit vegetables... fitness lays its foundations in a strong burn lots of energy as their kid’s Set attainable goals understood or implemented
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dragon’sCORNER Is It My Sacroiliac Joint???
JOINT HEALTH by: dr kristinSMITH garyDRAGON
by: Dr. Larry T. M Senior Pastor, N
Low back pain may be one of the most common conditions that I treat in my physical therapy clinic. It is also one of the most common reasons for missed work. But for many, it is not the low back causing pain, There's at least one thing physical, mental, emo- motivate it is from a problem to the SI joint. Dr. SIKristin The joint is the joint that connects the sacrum tional, and spiritual fitness all have in common: the are so im Smithto the Ilium (pelvic bone). It lies just below (tailbone) need for a well-timed getaway, a break, a change in about it, i Family andLifeCare connects to Wellness the low &back. The SI joint is a mobile Chiropractic joint that oscillates forward and backwards whenscenery, a vacation! As I we(985) walk774-9303 or stand up and sit down. When this joint sit ason the beach listenbecomes irritated, the surrounding soft tissues such “Come to me, all you who ar muscles, tendons, and ligaments can tighten and limit ing to the roar of the motion. When the motion at the SI joint is restricted, burdened, and I will give you rest. waves and feeling the it can produce pain in the low back. It can also cause upon you and learn from me, fo pain in the hips and may radiate into the groin region. sea breeze blowing and humble in heart, and you will If left untreated, the SI joint will continue to lose moFitness Connection against my Ifface, is bility resulting in daily pain with walking, sitting, standing you areitexperiencing chronicsouls. low back pain, there your For my yoke is easy a 4426 Trenton St, Metairie, LA 70006 and or bending, such as bending to put on your shoes. may beme a problem with your SI joint. Give us a call at very clear to just (504) 885-7855 light.” Physical therapy can help decrease your pain and imAction Physical Therapy is and Spor ts Medicine. One of fitnessconnection.net how muchourthis break physical therapists will evaluate your prove your mobility to your lower back. An evaluation experienced (Matthew by a physical therapist experienced in SI joint dysfunclow Why? back and SI joint. We will customize a rehabilitawas needed! Time tions can identify any tightness and weakness to the SI tion program specific to your SI joint limitations. Don’t off or time away does joint region. Performing the appropriate strengthening, let unresolved low back pain keep you from performing flexibility and stabilizing exercises will decrease sympyour daily routines. us us a call we It willhelps decrease toand rest. us lofty idea so many helpful things. It Give helps toms in your low back and improve daily activities. your pain and get you “Back into Action.”
fitness program involves lots of activity especially in the school system. Healthy foods should be about balance and portions and kids need to understand these concepts. Balance involves all food groups including fats, oils, and sugar. Portions are about how much of each food group is consumed. This is very much dependent on the kid’s fitness programs and routines. Participation in multiple sports and activities will involve higher levels of calories and portions than someone who is sedentary. to get perspective. It helps us to focus or to re-focus. by the oc Kids fitness also includes a child’s mental health and general health. They It helps us to see more clearly the things in life that ally speak need to be kids which means their proreally matter. It helps us to reflect on why we do ficial this gram needs to have a good balance what we do. Whether it's our fitness goals, or our life words of between physical activity, fun times goals, it is so beneficial to examine the reasons that with friends, sedentary times, nutritious foods and family time. Too much of one thing can impact on the mental and general well-being of the child. Adults aren’t the only people that have robHOWELL You can use chicken, pork, steak, fish, pressures in their life. Kids also get shrimp, scallops or tofu! The protein stressed and feel the pressures of life. options are almost endless as well as the We need to recognize this and need different veggies yougaryDRAGON can use. The noodles to tailor programs to consider all eleI like to use are Soba noodles; they are ments of their life. For example, some made of buckwheat and are very healthy and good for clean eating. The recipe is a kids are generally anxious and respond basic and can be changed to your liking. This differently to social settings, fitness is just to give you the flavor profile, but programs and the way they eat food. you can do it exactly like this and it’s great! Kids fitness professionals need to identify these traits and design programs in Ingredients: Mix First: respond to these health issues. 1 small onion sliced thin 1 tsp szechwan seasoning Kids fitness isn’t just about kids run 1 red bell pepper sliced thin ½ cup low sodium soy sauce 1 rib celery sliced 1 tbsp hosin sauce ning around the park or riding their 2 cloves garlic sliced 1 tsp sriracha hot chilli sauce(optional) bike down the street after school. 2 cups cooked diced chicken 1 tsp corn starch mix with ½ cup room temp chicken broth These things are important but in iso3 -4 cups broccoli salt and pepper to taste lation don’t consider all the elements 1 cup sugar snaps peas of kids fitness. If we want to get the 2 tsp olive oil To Make: best out of our kids, kids fitness needs 1 tsp sesame oil Do the mix first and then heat Wok or large skillet and add both oils, after to be holistic and needs to consider 1 pack or three bunches of that add the onion and peppers cook for about 2 minutes and then add the child’s mental attitude, mental noodles cook per instructions garlic and cook for 1 minute more. Add the remaining ingredients but on package before adding a little state, dietary requirements, and fitness
Maris Lee
supple
Have Y
healthyEATS Stir Paleo Fry Your Way
dragon’sCORNER JOINT HEALTH
supple
Have Y
under cooked is best so noodle hold form
noodles and then the sauce and cook until the broccoli is tender and then add noodles stir and enjoy!
supplementREVIEW by: mikeMILLS The Boost of Youth Have Your Cake, and Eat it too! The holidays have arrived and with them all
also
happens
to
be
one
of
the
most
Millions of Americans suffer from chronic a blend of herbs and supplements which the sugar filled deserts and treats that are loaded dangerous. Aspartame is used in thousands of fatigue, depression, loss of sex drive, a de- naturally increase testosterone levels by productsthe as anterior a substitute to sugar, with empty calories and leaves the feelingand of being signaling crease in lean muscle mass/strength, pituitary gland though to se- conan increase body fat percentage, all without a crete luteinizing hormone (LH) off in males, sumers would actually bloated. This in year satisfy sugar cravings be better eating smaller result of low testosterone levels. Testosterand follicle-stimulating hormone (FSH) in the excess of calories by using all natural, sugar amounts of regular sugar. Aspartame has been one is a sex hormone that is predominant females, which in turn promotes testosterfree sweeteners preparing tasty linked to possible causes for cancer, short term in males, which when is the main reason whyholiday one production. males are, bigger and stronger mainloss, ingredient in most natural snacks! Withon so average, many sugar substitutes available The memory gastric problems, and neurological than females; however, females do produce testosterone supplements is the herb Tribthese days, it can be difficult to choose the right disorders. Sucralose is a artificial sweetener sold testosterone and are more sensitive to ulus. Tribulus is most often used for inferone. Many so called under the brand names Splenda . Though sweeteners the hormone. Recent“natural” studies have shown can tility, erectile dysfunction, and low libido.marketthat natural testosterone cangood help and Ined theaslast decade, has becomeSplenda popularproducts a “No calorieit sweetener,” actually do the body more therapy harm than prevent osteoporosis, type 2 diabetes, to improve sports performance. The acgive diabetics a false sense of security when that also include bulking agents contain 12.4% the cardiovascular disease, obesity, depression, tive chemical in Tribulus Terrestris is Procalories of the same choosing a desert or beverage duringissues. the holidays. todioscin sugar. Although the and various other serious health (PTN). Thevolume activeofcompounds There are products available called steroidal Researchretail packAspartame (NutraSweet) is that one contain of the most are“nutritional facts” saponins. label on Splenda’s used artificial sweeteners in the world today. It
aging states that a single serving contains zero
Stevia is a unique plant native to the areas near the rain forests of northeastern Paraguay. Stevia contains glycosides which are compounds within the leaves that give them their sweet taste. Glycosides are neither absorbed nor assimilated therefore there is no insulin response rendering stevia a zero on the glycemic index. In contrast, Splenda has a glycemic index of 80, sugar has a glycemic index of 70, meaning Splenda spikes insulin levels more than sugar does! Stevia is safe for both diabetics and hypoglycemics and is a remarkable sweetener for any beverage. Stevia is also excellent for both cooking and baking. When preparing holiday dishes limit the amount of sugar being used and substitute with Xylitol and Stevia instead. Xylitol and Stevia can both be found in local health food and vitamin stores. Make sure to
performed in Bulgaria and Human Chorionic Gonadotropin (hCG) has been used clinically as a pharmaceutical agent in the treatment of hypogonadism as well as to increase fertility. hCG works by activating the Luteinizing Hormone/Choriogonadotropin (LHCG) receptors of the pituitary gland. The activation of these receptors causes the body to release a large surge of luteinizing hormone (LH) from the pituitary gland, similar to the onset of puberty. It then sends a chemical signal to the testes to increase steroidogenesis (production of androgen hormones) and sperm production in males. A reduction in overall body fat has also been shown with hCG use, resulting in the widely popular hCG diet that is being prescribed by doctors. When choosing a natural hCG supplement, whether the reason is for increasing free testosterone levels or losing fat, make sure the hCG is in sublingual pellet form that dissolves
under the tongue, and not the liquid droppers. The efficacy of hCG is lost in liquid form and will not fully absorb into the bloodstream. Another popular ingredient in natural testosterone boosters is Ovine Placenta Powder which contains high concentrations of Equine Chorionic Gonadotropin (eCG). The eCG in Ovine Placenta Powder acts as an orthologous hormone to hCG. It causes the same LH surge and increase in both testosterone and fertility. Eurycoma longifolia extract, commonly referred to as “Longjack,� has the capacity to reverse the inhibitory effects of estrogen on testosterone production and spermatogenesis. It also has an effect similar to testosterone replacement therapy in counteracting osteoporosis. Serious health issues, such as prostate cancer, have been associated with low testosterone counts. Combining these key nutrients could help relieve symptoms of decreased testosterone
nutrition labels carefully to avoid ingesting andread improve one’s quality of life. At 30 years harmful chemicals like Sucralose and Apsartame, and old, male testosterone levels drop by one to two remember portion control is vital during the holidays. percent annually. Supplementing with a natural With careful planning and preparation, can process truly testosterone enhancer to reverseonethis their be cakethe and ticket eat it too! justhave might to the fountain of youth!
Mike Mills is an ACSM Certified Mike Personal Trainer,Mills has a B.S. in
Health and Exercise Science is ACSM Certified fromanthe University of Mississippi (Ole Miss), and 10+ Personal Trainer, years experience in the Vitamin and Supplement Industry. has a B.S. in Health and Exercise Science from the University of Mississippi (Ole Miss), and 15+ years experience in the Vitamin and Supplement Industry.
What is
ELDOA?
ELDOA is a French acronym translating in English to LOADS (longitudinal osteoarticular decoaptation stretches). and is a revolutionary technique created by world renowned Osteopath Dr. Guy Voyer. ELDOA is an innovative and revolutionary stretching method for the spine and improving joint mechanisms. They are highly effective solutions to spinal and joint compression and articular blocks that cause pain, arthritis and neurological conditions. Disc compression at any level of the spine can be addressed through a specific ELDOA exercise. ELDOAs are postural self-normalizing techniques designed for widening the space within a chosen articulation. This is accomplished by creating fascial tension to fix the vertebra below and contraction in extreme range to normalize the vertebra above the targeted disc. For example, it is possible in one minute a day to relieve disc compression between T6-T7 or even more specifically at the base of the long arm of the left sacroiliac joint. Dr. Voyer developed an ELDOA exercise for every articulation in the spine starting at the base of the skull and ending with the sacroilliac joint. It is possible to create more room in a particular articulation with an exact position adapted to each person. ELDOA postures are very specific compared to other techniques. Disc compression existing at any level of the spine can be addressed through a specific ELDOA exercise. If a client experiences pain because of compression between the 5th lumbar and 1st sacral, the de-coaptation position should target this exact level and not the one above
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or below. ELDOAs are not limited to just the spine. There are ELDOA postures for all joints of the sacrum and pelvis as well as the shoulders and skull. Lower back pain is an uncomfortable and often debilitating condition that many people deal with on a daily basis. The ELDOA can effectively alleviate and over time help fix acute and chronic back pain. ELDOA exercises, when done on a regular basis, can help offset many of the risk factors that can cause degeneration and herniation of the intervertebral discs.
Benefits include:
• • • •
Reduced Vertebral Compression Improved Circulation Spinal Disc Re-Hydration Increased Muscle Tone and Awareness
Yvette Combel Innovative Body Designs
CHEK Exercise Coach ELDOA IFPA Certified TRX Certified
tricop@bellsouth.net (985) 630-3449
Celebrate the ripple of muscles and the competent way you protect your back when you are lifting.
“You should alw ays consult w ith your v eterinarian before giv ing your pet any m edications w hat w ere not prescribed for that specific pet. If you find your p et ill after hours, there are 24 hour em ergency clinics in all m etro areas and only a phone call aw ay no m atter w here you liv e.”
Area Races Schedule Saturday, March 4th
Sunday, March 19th
Saturday, April 15th
Tulane 5K been ill with Shamrockin Crescent City Classic good. If Athletics your pet has persistent Run them. 5K 10Kmedications to NEVER give symptoms, it is best to bring your8K pet to your Over-the-counter Tulane’s Uptown Campus WWII Museum NOLA veterinarian. totocats- Aspirin, Acetaminophen (Tylenol), giving.tulane.edu Audubon Park ccc10k.com Sometimes they are sicker than how they active.com
appear and immediate treatment may save your Saturday, March 11th
Ibuprofen (Advil, Motrin), Pepto Bismol, and Kaopectate.
Saturday, April 22nd
pet discomfort and saveBridge money. Louisiana Paradise
article is not meant to diagnose or treat Saturday, MarchThis 25th Superhero 5k
www.nolarun.us
Runnotc.org
animal or medical condition. Always consult RunPounds matter...almost all veterinary Al BridemedGoldany Cup 5k, Kids 1k Walk/Run 13.1K (8.2-miles) 1-Mile your veterinarian NOLA ications are dosed based upon 5K the&patients before administering any medU.S. Hwy 11 Bridge Audubon Park SuperHeroRace.org weight. We must be very cautious especially in ication to your pet. If your pet is having any perour tiniest pets. Cats are even more sensitive to
sistent symptoms, you should bring your pet to
certain drugs, especially medications like Tylenol
your veterinarian's office.
and Ibuprofen and even one pill can be lethal because their bodies cannot process and handle
Carbohydrate
Glycolysis Loading vs. Lipolysis for Peak HUH?
Performance
by marisLEE
Sounds like a serious competition. Basically by marisLEE it means carbs vs. fat. Let me explain further. First, we must understand the meaning of the terms glycolysis and lipolysis. Glycolysis is the carbohydrate or glycogen burning PART II energy as opposed to lipolysis pathway for which refers to the utilization of fats as a Sorry for the suspense by making my last article at source of energy production. least more than one part. The logistics of time and In theory, we should be able to utilize both space and TMI made it more reasonable to break up energy pathways or segment such concurrently—which a very important andI tend involved to agree with. This theory is only process! Remember our goal is to totally perform better. correct or to realistic, however, when viewed Now back the text! through the lens of a 1 to 30 year old metabolism. our there are inherent Last time As I left off bodies by settingage, baseline parameters for carbohymetabolic predispositions which to load drate loading goals. During the Wednesdaystart and Thursday manifest. phase, aim for 10 grams per pound of body weight. Example: 150For athlete some,xit10could thatduring less activity pound = 1500begrams the first two days of and poor nutrition add to higher fat seen this loading. Again, this is only a baseline. Trust body me, I have levels over the years. I also believe that, as a 150parameter double. I personally supervised and witnessed the body ages, becomes efficient at frame. pound athlete load it 3,000 grams ofmore carbs during this time storing long12,000 termcalories energy, which is body fat. That’s roughly of carbs. WOW!!! thethe metabolic metabolismpathway leads. Withknown this fact in mind, IIn saymy justview, go where whatever an athlete can comfortably tolerate in carb as lipolysis becomes less efficient than in consumption on Wednesday, say 1000 grams total, for the first load day. earlier years. OnAThursday, we should aim for 50-75% of the previous load day, good way to re-open that fat burning total. Since is wetohad 1000 on Wednesday our total for pathway first go grams on a low carbohydrate Thursday should Ibesaid 500-750 load carbs diet. Notice low grams carbs,total. notWe noshould carbs. at 2-4-hour intervals of body 6-8 total perfor day.an This will coax the tointakes search brings us pathway to Friday and is aform day for This alternative forSaturday. energyFriday in the ofdigestion, assimilation, and absorption. Slow down the carbs and lipolysis or fat burning. Studies have shown reintroduce protein into low the diet. Oh, by the way, such as foras protein that performing impact exercise, intake on Wednesday and Thursday--you don’t need it—except brisk walking first thing in the morning on for pre-bedtime aminos (whole different article). We don’t want an empty stomach for 20 to 30 minutes, is a carbs competing with protein for absorption during the load great way to incinerate stored body fat. phase. On the other hand, if you are a relativeProteins such as egg whites, amino acids, chicken or lean meat ly young person involved in competitive combined with fruits such as apple, cantaloupe, and raisins are endurance sports like cycling or triathlons, excellent choices of foods for Friday. The simple carbs through then you would do well to embrace a high fruit will allow for quick energy and allow the body to keep the carbohydrate lifestyle. stored glycogen from being used. In a nut shell, when performing high One more thing, DO NOT TRAIN ON WEDNESDAY, THURSimpact aerobics, your body is more suited DAY, AND FRIDAY. Next time, I promise to focus in on Saturday for carb burning. you imlooseinto ends!low Don’t quote me on (competition day) and tieIfup any are pact exercises, such as walking, your body is that. more likely to burn fats for energy. So it is a competition between carbs and fats, and you decide which one wins.
What? Why? and How?
Maris Lee
Fitness Connection Maris Lee
Fitness 4426Connection Trenton St, 4426 Trenton Metairie, St, LAMetairie, 70006LA 70006 (504) 885-7855
(504) 885-7855 fitnessconnection.net fitnessconnection.net
Fighting Cancer One Workout at a Time By: Shane Venezia What is 24 in 24?
24 in 24 is CrossFit No Surrender’s annual fundraiser against cancer, we will do and host 24 CrossFit workouts in 24 hours. Every hour on the hour we will start a new workout, each workout is pretty easy and is scalable for all fitness levels. We are asking the community to come out and join us, each workout is $25 to do.
How did it start?
The fundraiser is in honor of my sister, Renee Hamilton who had breast cancer in 2011, we did a “Fight Gone Bad” to help offset her chemo cost. I promised her I would do a fundraiser to battle cancer every year, so in 2012 “24 in 24” began.
What types of workouts are planned for the event and can any experience level participate?
The workouts are easy and ANY fitness level can do them. We will scale any and all movements to fit the athlete’s needs or fitness level.
What are the dates of the event and where is it located?
This year 24 in 24 will be held from June 10th @ 10am until June 11th @ 9am at CrossFit No Surrender located at 625 Plaza Drive in Covington.
How many years have you been hosting 24 in 24? This year, we will celebrate our 6th year of 24 in 24 as well as raising over a quarter of a million dollars in the fight against cancer!
FREE B
reast
Screening Open To
This year, Mary Bird Perkins Cancer Center, CrossFit No Surrender 24 in 24 and the City of Covington are partnering to host a FREE Breast Screening open to the community. The screening will be held on the event date, June 10th, from 9-2 in the new city parking lot on Gibson Street (directly in front of CrossFit No Surrender). Anyone is welcome to participate. Appointments are requested and can be made by calling (888) 616-4687.
14 ∙
o
100%
of the money raised through 24 in 24 is given to
How much money is raised with the campaign and how is the money allocated? • 2011 “A Fight Gone Bad” in honor of Renee’ we raised $7,000 • 2012 – the first year of 24 in 24 raised $7,000 for Susan G. Komen • 2013 - $17,000 was raised and donated to CAGNO – Cancer Association of Greater New Orleans
In 2014, we partnered with Mary Bird Perkins Cancer Center in Covington. For the past several years, we have raised over $180,000 for our local community cancer center. • 2014 - $34,898 • 2015 - $63,110 • 2016 - $81,992 Our goal this year is to raise $85,000. As in years past, our efforts and donation will provide critical funding for programs and services offered to patients battling cancer in our local community. These programs and services include helping patients and their families with transportation assistance, nutritional supplements, support groups and more. Money raised from 24 in 24 has also played a part in supporting community based programs such as early detection and offering free cancer screenings throughout St. Tammany Parish.
Where can the public learn more about how they can support this event?
On our website, crossfitnosurrender.com/24in24, you can find more information as well as other ways to participate – such as dedicating a workout in honor or memory of a loved one. You can also follow us on Facebook at 24in24NoSurrender.
The Community
If a group/company/someone wants to get involved with 24 in 24, how do they reach you? You can reach Shane Venezia at shane.venezia@hotmail.com or call 985.590.7033. Corporate Sponsorship Still Available
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Making a splash on the mighty Tchefuncte! Annual dragon boat races return for 8th year!
QA
8th Annual Walgreens Greater New Orleans International Dragon Boat Festival
&
The popular Walgreens Greater New Orleans International Dragon Boat Festival returns to Madisonville on Saturday May 13th, 2017. The annual tradition brings the community together riverside, to the Tchefuncte River for a day of racing and festivities! If you’ve never experienced dragon boating or had the opportunity to check out the festival, it’s not something you want to miss! Here’s all you need to know about the fastest growing water sport and festival!
Q: What is dragon boating and who can participate? A: Dragon boating is an ancient Chinese sport that dates back 2,500 years. It
came to North America about 30 years ago and has been growing rapidly around the world since then. As for what it is, imagine a 40-foot long canoe with a dragon head at the front and a dragon tail at the back. A drummer sits at the front of the boat to keep 20 paddlers paddling in sync as they race down an Olympic-style course.
Q: Is it a recreational or competitive sport? A: Like any sport, there are many that take it seriously, but most do it for fun.
So much of the success of a dragon boat team is tied to how well the team works together. Thus, the sport is fantastic for team building. Most of the participation comes from local businesses, corporations, and community groups. The ease of entry into the sport is minimal. The festival provides the paddles, lifejackets, and boats, so a team of 20 just needs to show up ready to have fun and get a little wet. Most paddlers’ first time in a dragon boat is during their 1-hour practice!
Saturday, May 13th
Q: What experience or skills are needed for dragon boating? A: No experience is necessary to participate in the
sport or in the event! All shapes, sizes, ages, and skill levels are welcome. The beauty of the sport is that anyone can do it. Give a coach an hour in the boat with your team and you’ll be paddling in unison in no time!
Q. What are the physical benefits of the sport? A: Dragon boating is fantastic for developing your
core strength. With very little impact, it is great for those with bum knees! It builds strong back muscles, strengthens obliques, abdominals, and lats. There has also been a lot of research on the positive effects of the sport for breast cancer survivors. As a sport, the benefits are both physical and mental for those young and old.
To Register Your Team Or For More Event Information, Visit
Q: How long is a typical race? A: At this event, the course is 400m long. A race this
length will generally take a team 2-3 minutes to cross the finish line. Each team is guaranteed to race three times throughout the day and everyone has a chance of winning trophies and medals.
Q: What do event fees include? A: Your event entry fee includes a 1-hour training ses-
sion with a paddling coach, a team tent in the Athletes’ Village on race day, and three races (qualifying, semi-final, and final race). All equipment is provided. Registration starts as low as $50 per person.
Q: What can we expect on race day? A: Participants can expect lots of action both on and
off the water! In between racing, teams can check out festival zones like the Walgreens Health & Wellness Village, marketplace, family fun zone, and beer tent. The event is open to the public so bring your family and friends to enjoy the festival grounds and cheer your team on!
GwnDragonBoat.com/neworleans
Q: Is a team of 21 necessary or can I register as an individual? A: The event welcomes both types of registrations! You can either put together a team yourself or you can sign up as a solo paddler, with the pay per seat option.
Q: Can a business register a team to represent their company? A: Absolutely! The festival has a fun race dedicat-
ed with businesses in mind, called the Industry Cup Race. Teams belonging to a specific industry race against each other for bragging rights. On the flip side, a business with charitable initiatives, can use the event to fundraise for a local cause since dragon boat festivals have strong philanthropic ties! This event benefits Mary Bird Perkins Cancer Center.
Charity Contact Leslie Landry Mary Bird Perkins Cancer Center 985-276-6845
llandry@marybird.com
Festival Contact Carolyn Lee GWN Dragon Boat 1-855-496-2628
carolyn@gwnevents.com
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∙ March 2017
22 ∙
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• Get started with your Fitness Consultation—your FREE • Get started with your Fitness Consultation—your FREE personal trainer will show you all the different services in personal trainer will show you all the different services in the club and help you design your customized workout. the club and help you design your customized workout. • You also get a Weight Room Floor & Cardio • You also get a Weight Room Floor & Cardio Orientation as an introduction to the classic modes of Orientation as an introduction to the classic modes of exercise that everyone enjoys. exercise that everyone enjoys. • You can enroll in Body Motion—our free strength • You can enroll in Body Motion—our free strength training and cardio program where you get personal training and cardio program where you get personal assistance with a fitness coach every time you come to assistance with a fitness coach every time you come to the club. the club. • Group Exercise Classes—for people that love to have • Group Exercise Classes—for people that love to have fun and be challenged with a variety of class formats fun and be challenged with a variety of class formats including Body Pump, Yoga, Zumba, Spinning and so including Body Pump, Yoga, Zumba, Spinning and so much more! There are over 150 classes per week. much more! There are over 150 classes per week. • Team Training can take your fitness to the next level with • Team Training can take your fitness to the next level with our signature personal training sessions that combine our signature personal training sessions that combine interval and strength based training with cardiovascular interval and strength based training with cardiovascular conditioning that bring you maximum results. conditioning that bring you maximum results.
• Nutrition Counseling is • Nutrition Counseling is the best way to get the best way to get results! It’s important results! It’s important to know what to do with to know what to do with your eating habits, we’ve got the your eating habits, we’ve got the answers and the programs that can help you make great answers and the programs that can help you make great choices. choices. • Ask your fitness consultant about any other program you • Ask your fitness consultant about any other program you might want to try out like CrossFit, Swimming or Tennis! might want to try out like CrossFit, Swimming or Tennis! • FREE Child Care at all locations makes it convenient for • FREE Child Care at all locations makes it convenient for the entire family. Cross Gates is a one stop family spot! the entire family. Cross Gates is a one stop family spot! We include the entire family with fun programs that We include the entire family with fun programs that keep kids entertained and active so mom and dad can keep kids entertained and active so mom and dad can workout and get results while the kids have fun in the workout and get results while the kids have fun in the youth activity center or enroll in kids 4 fitness, tennis, youth activity center or enroll in kids 4 fitness, tennis, swimming, taekwondo, dancing, basketball and so much swimming, taekwondo, dancing, basketball and so much more! more!
Try Try The The Club: Club: Cross rossGates atesClub.com/Visit lub.com/Visit || Call Call Now: Now: 985-643-3500 985-643-3500
200 200 N. N. Military Military Road Road 1311 1311 Gause Gause Boulevard Boulevard 4038 4038 Pontchartrain Pontchartrain Drive Drive