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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


mastHEAD cover

publisher

kellyWALGAMOTTE

editor

lanaWALGAMOTTE

marketing

June

scotANTHONY

2014

Cover: North Cypress Fitness by: Kristie Andres Page: 16

volume5 NUMBER 06

account executive gregFLORIDI

chief designer chrisTIBLIER

contributing writers

lindaCUCCIA mikeMILLS melissaBRELAND larryMcEWEN garyDRAGON kristieANDRES travisMANNY kristenSMITH

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

page 13

page 8

Tid BITS

dragon’sCORNER

page 10

page 14

supplementREVIEW

page 24 Mental Health & Fitness by courtneySCALA

chiroTALK

page 26 Aquafly New Orleans

page 12 The Psychology of Pain

by meredithTIMBERLAKE

by melissaBRELAND

page 28 Health Benefits of Alkaline Water

page 16 North Cypress Fitness

by RJ

by kristieANDRES

page 22 24 in 24 CrossFit

page 13

healthyEATS

by shaneVENEZIA Metro Fitness is published monthly by Metro Fitness P.O. Box 752, Slidell, LA 70459, 985778-6171. 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 Please include a phone number for verification (it will not be published).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

INSPIRATIONALNOTES

page 14

spiritualFITNESS

kellyWALGAMOTTE publisher

Like Metro Fitness One man felt he'd lived a very hard life. He came to God, told him about Magazine on: his troubles and asked. Can I choose another cross for myself? God looked at him smiling, then took him to the store of crosses and said, pick one. The man was surprised to see the variety of crosses little, big, medium, heavy and light. He looked for a long time and picked the smallest lightest cross in the store. Then went to God and asked if he could have this one? Yes, you may, answered God. This is the cross you've had your whole life. Jeremiah 29:11 For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope. Romans 12:2 Do not conform yourselves to the standards of this world, but let God transform you inwardly by a complete change of your mind. Then you will be able to know the will of God—what is good and is pleasing to him and is perfect.

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

6 www.metrofitnessmag.com June 2014

Read us online at: www.metrofitnessmag.com


Asparagus Pee Between 22% and 50% of the population report having pungent pee after eating asparagus. But that doesn't mean only some people's bodies generate that smell. Researchers believe that, during digestion, the vegetable's sulfurous amino acids break down into smelly chemical components in all people. And because those components are "volatile," meaning airborne, the odor wafts upward as the urine leaves the body and can be detected as soon as 15 minutes after you eat this spring delicacy..

Remember Names Remember people's names so that they feel appreciated and for your own future benefit when you want something from that person. To do this, say their name back to them when they introduce themselves. Then repeat the name in your head a number of times until you are sure you have it. Continue to use their name in conversation as much as possible to remove any chance of forgetting it. If you’re still having trouble, make up a rhyme about their name: “Dan the Man” or “Sam eats a lot of Ham”

Blast the Lard Rev up your metabolism by alternating your speed and intensity during aerobic workouts. Not only should you alternate your routine to prevent burnout or boredom, but to give your body a jolt. If you normally walk at 3.5 mph on the treadmill or take 15 minutes to walk a mile, up the pace by going at 4.5 mph for a minute or so during your workout. Do this every five minutes or so. Each time you work out, increase your bouts of speed in small increments. When it comes to weight loss it's all about the small things.

Neurobics for Your Mind Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain's own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits. Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates of Alzheimer's disease and age-related mental decline.

8 www.metrofitnessmag.com June 2014

Weghts First Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it. Conversely, cardiovascular exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles, and flushing out lactic acid, which builds up in the muscles while you're weight training. It’s the lactic acid that makes your muscles feel stiff and sore. Plus, for add weight loss, it's much better to burn your stored glycogen while lifting weights. Leaving stored fat as the fuel of choice while performing your card session.

Use Your Eyes to Their Full Potential Make constant eye contact when in conversation. Looking away (especially down) is a sign of inferiority and uncertainty. Instead, look at your conversation partner dead in the eyes and keep them locked on. 2. Master the piercing stare. You know when someone looks at you and it feels like they can see into your soul? Well that’s not a hereditary characteristic, it just takes practice. Work on sharpening your gaze in the mirror. You’ll know you have it when it’s intimidating to continue looking at yourself. 3. Master the one-eyebrow raise. This one isn’t necessary by any means, but hey, why not? Pick a brow to learn with and go look in a mirror. Raise both of your eyebrows but use your hand to hold down the brow that you want to stay down. This will probably feel very stupid at first but if you keep trying, you will eventually pin down the muscle you need to flex to get that one brow up.

Get your FREE subscription of Metro Fitness at www.metrofitnessmag.com


supplementREVIEW by: mikeMILLS Stimulant FREE Cleasing & Weight Loss Many 100% all natural cleanse kits are available that contain ingredients that will cleanse the colon, digestive system, heart, kidneys, liver, and lungs. When choosing a cleanse be careful to read the ingredients closely to make sure that is has the necessary blend of fiber, herbs, diuretics and natural laxatives to ensure that the entire body is completely purged of unwanted toxins and chemicals that have built up over time. Psyllium Husk is a popular source of fiber in most cleanses packs that maintains proper GI (gastrointestinal) function and relieves constipation, irritable bowel syndrome, and diarrhea. Flaxseed oil promotes regularity and helps to lower bad cholesterol (LDL) while increase good cholesterol (HDL). Aloe Vera and cape aloe aids in digestion, soothes stomach discomfort and is a vital component in maintaining a healthy colon. Black Walnut

Buy One Get One FREE WITH THIS COUPON ONLY!    Exp 6/30/14

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oxygenates the blood to kill parasites and is antifungal. Goldenseal and dandelion root are used as a natural diuretic to help flush excess subcutaneous water from under the skin. Senna leaf extract is a natural herbal laxative that is commonly used in cleanser kits to aid in a full body flush. These key ingredients should be the foundation of a proper natural cleanse. The most common length of time to perform a natural cleanse is one week. During this time period it is recommended that a diet high in fresh fruits and vegetables is consumed and to limit the intake of simple carbohydrates (sugar) and saturated fats. Fried foods should be avoided all together as well as red meat. A low calorie, low carbohydrate, and low fat protein shake is acceptable as a substitute to high protein meals such as chicken, fish, or beef during the week long cleanse.


A 100% whey isolate protein shake is recommended due to its high absorption rate and is easily dissolved in water. At least six to eight ounces of water should be consumed eight to ten times daily for a minimum of seven days. Limit alcohol consumption to decrease the chance of dehydration while on a cleanse due to the natural diuretics included in most cleanse packs. Losing weight without the use of stimulants or supplements that could elevate heart rate, blood pressure, or bad cholesterol is one of the key focuses of this article. 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 api-

dose 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, has been shown to burn fat, and in doses of 4500mg, 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. 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 burn-

ing, and thus aid in weight loss. Dandelion root extract is primarily used to prevent water retention and bloating, therefore providing a leaner physique. 3,5Dihydroxy Phenylacetate is a water-soluble vitamin B9 that aids in the production of DNA, this helps in renewing the cells. 3,5-Dihydroxy Phenylacetate helps in weight loss. This is also similar to thyroid hormones that stimulate the metabolism. When the thyroid releases hormones, particularly T3 and T4, 3,5Dihydroxy Phenylacetate works with these hormones

Continued on Pg. 23 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.


painCORNER by: melissaBRELAND

richCLEMENTI’S

The Psychology of Pain When I ask individuals who suffer from chronic pain to describe their ailments, I often hear a multitude of descriptors. Oftentimes, these conversations are laced with words such as ‘intolerable’, ‘excruciating’, and ‘debilitating’. On first approach, many patients have a hard time rationalizing the notion that the pain they are feeling is a ‘subjective’ event, and the severity or “debilitation” is closely linked to their own perceptions and practice of cognitive pain management. Approaching treatment planning from a biopsychosocial perspective can help to address the multidimensional layers of the pain experience. Through the use of Cognitive Behavioral Therapy

strategies, Psycho-education, and support, an individual is able to take back control of their own pain management, rather than being fully


reliant on outside sources (i.e. narcotics and surgery) to alleviate their pain. Cognitive Behavioral Therapy utilizes coping skills such as progressive muscle relaxation, cognitive restructuring, guided imagery (i.e. Fight Club cave scene), and the practice of learned coping skills through homework assignments and review. In his book, Anatomy of Pain, Dr. Don Ranney describes pain as “A perception, not really a sensation, in the same way that vision and hearing are. It involves sensitivity to chemical changes in the tissues and then interpretation that such changes are harmful. This perception is real, whether or not harm has occurred or is occurring. Cognition is involved in the formulation of this perception. There are emotional consequences and behavioral responses to the cognitive and emotional aspects of pain” (1). The Psychology of Pain is a widely researched, but not easily conceptualized, area of study for clinicians worldwide. For the patient, the definition of pain is a much more intimate one, and one that is affected by several factors within a person’s world. We have all experienced some degree of physical pain in our lives, and these individual experiences were likely influenced by our emotional state during injury or illness. Stress, fear, expectations of recovery, and even deeper psychological disorders such as anxiety and depression directly effect the perception of pain severity. The pain response begins with a stimulus that triggers axons to send signals through the spinal cord, to a number of structures in the brain. This nerve response begins the journey from outside stimulus to individual psychological perception. Traveling through several brain centers, and ending in the somatosensory cortex of the brain, these signals cause changes in chemical activaContinued on Pg. 23 Rich Clementi is a professional MMA, UFC fighter. The owner of Clementi's Gladiators Academy and Rep for IT Flowonix Pain Pumps.

Melissa Breland Recieved her BS in Psychology and MHS in Rehabiltation Counseling. As Certified Rehabilitation Counselor and Menttal Health Professional, she currently provides mental health services throughout the Northshore

dragon’sCORNER Swimming Pain – Is It Possible??? garyDRAGON School is out; summer is here. It is the start of the new swim

using the butterfly stroke is back pain. This is due to the

team season. Swimming is one of the most popular sports

repetitive hyperextension of the lower back. Swimming with

performed during the summer. Even though swimming is a

incorrect mechanics or while fatigued has been known to

low impact activity, there are injuries associated with it just

lead to low back muscle spasms and strains. Repetitive

like any other competitive sport. It has been reported that

hyperextension can also cause pain to tendons and ligaments

competitive swimmers swim several miles a day during train-

of the lower spine and pelvis.

ing. Intense training can cause injuries to the shoulder, back,

Swimming competitively can be lots of fun and is a great

hips and knees. Most of these injuries are due to overuse and

form of low impact exercise; however, swimming with incor-

fatigue.

rect mechanics and without proper rest can lead to pain and

Swimmers who perform freestyle and backstroke most often

inflammation throughout the shoulder, low back, hips and

complain of shoulder pain. Shoulder pain is caused by weak-

knees. Strength and endurance training and core exercises

ness and fatigue to the shoulder and scapula muscles. This

are a great way to increase strength and prevent fatigue

can cause the rotator cuff to become inflamed and lead to a

while swimming. If you are suffering with pain and discom-

painful condition called Rotator Cuff Tendonitis. Another

fort while swimming, give us a call at Action Physical Therapy

common injury experienced by swimmers is called breast-

& Sports Medicine for an evaluation to keep you off the pool-

stroker’s knee. Breaststroker’s knee is an injury to the ten-

side and back into action.

dons and ligaments within the knee joint caused by kicking with improper form. The most frequent complaint of those

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 Summer Time Taco Salad robHOWELL Are you tired of eating a salad that you think is healthy only to find out it is loaded with fat and calories? Well this satisfying taco salad will leave you feeling full and won’t add on the fat and calories. I like to make this salad in the summer because its so hot outside and this is a refreshing meal on those hot summer days. It is loaded with great lean protein and also has healthy fat with the avocados. I think this will be a welcome addition to your summer eating and it is very easy to make! To Make: In a large skillet cook the onions, peppers and garlic until just cooked. Then add the meat (don’t forget to season with salt and pepper) and the seasonings and cook until done. Next add the beans, tomatoes, and chilies and heat until hot. Let stand for 5 minutes and then serve on the lettuce and top with the avocado, cilantro, yogurt and fresh lime juice. Enjoy!

Ingredients: Ingredients: 1-2 tsp of olive oil 1lb of lean ground turkey or beef seasoned with salt and pepper 1 medium to large onion diced 1 small can green diced chilies 1 tomato diced 3 cloves of garlic 1 roasted red bell pepper diced 1 green bell pepper diced 1 can of black beans or kidney

beans drained 1 tsp oregano 2 tsp cumin 1 tbsp chili 1 dash red pepper flake 2 heads of romaine lettuce cleaned and chopped and drained 1 avocado diced 1 juice of a fresh lime 1 tbsp fresh cilantro Greek yogurt to taste as a topping


True Freedom by: dr kristinSMITH

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

Why is the Sacroiliac Joint so Important? The Sacroiliac Joints or SI Joints are the largest joints at the base of the spine. It is basically where the low back or lumbar spine meets the pelvis on the right and left. Dysfunction (SJD) of these joints is a common cause of low back pain, but can also be the cause of hip, groin, thigh, or buttock pain. Most often, SJD is caused by traumas like rotation of the joint when lifting or participating in vigorous activity. These may cause tears in small ligaments surrounding the joint, resulting in pain and dysfunction. While more serious conditions like fracture, dislocation, infection and inflammatory arthritis can cause sacroiliac joint pain, minor trauma is considered a much more common cause. The risk of SJD may also increase with true and apparent leg-length inequality, abnormalities in the way a person walks, and prolonged exercise. Pregnant women may suffer from SJD because of hormone-induced relaxation of the pelvic ligaments during the third trimester, weight gain and increased curvature of the lumbar spine. So what can you do if you have SJD? As a Chiropractor, we look at Sacroiliac Joint Dysfunction a little differntly that other healthcare providers. We look to locate and correct problems in the joints of the spine and pelvis that we call subluxations. Subluxations occur when there is an injury to the joint and the joint becomes misaligned or stuck out of place. This includes sacroiliac joint dysfunction. So, with precise adjustments we can find how the SI joint may be misaligned and correct it. There are also things you can do to prevent SJD. Most importantly, use proper lifting techniques and ergonomics during your daily activities. Maintain a regular exercise program and a healthy diet to help you function at peak capacity and prevent injuries and use ice and not heat after a recent back injury to reduce inflammation. Hopefully low back pain is not a part of your life, but if it is, ask your Chiropractor if it could be your SI Joint causing your problems.

Dr. Kristin Smith LifeCare Family Wellness & Chiropractic (985) 774-9303

As I write this month's article I am sitting on a mountain-

it comes to friendship, Haitian people are

side in the poorest country in the western hemisphere, Haiti!

the kind of people who know the value of a friend and they

However, I must quickly clarify that while they may be one of

don't care if you're not Haitian. They'll make you feel like fam-

the poorest countries when it comes to material things, there

ily. Friendship is a treasure worth more than all the money in

are people here who possess spiritual treasures in great abun-

the world and they know that! Someone might wonder what

dance. These treasures are often overlooked or have long

the people of Haiti could teach an American about freedom.

since been lost to many who live in the affluent and wealthy

How about freedom from the rat race, and freedom from the

suburbs of the modern, more "developed" nations of the

belief that more and bigger is always better. And freedom is

world. Truth be told, we may have developed greater tech-

not just from something but to something. Freedom to spend

nology and acquired greater material wealth, but we've lost

time talking to a friend on the side of the road, freedom to be

many of the treasures people in Haiti hold dear: faith and

at home at night with family, freedom to give out of poverty

friendship and freedom. Without faith it would be hard for

because, as Jesus said, it is more blessed to give than to

these wonderful people to deal with the harsh realities of

receive! In other words, I've learned a lot about spiritual fit-

poverty, as well as the natural disaster they faced several

ness from these beautiful people. May God bless you as you

years ago with the devastating earthquake. It's their extreme

learn what a treasure it is to be spiritually fit!

faith that gives them the kind of hope followed with an exclamation mark instead of a question mark, and the kind of hope which keeps them smiling in the midst of hardship. And when

Psa 86:7 In the day of my trouble I will call to you, for you will answer me.


From Left: Dion Grossnickle, Richard Henry Olaf Ross Photo By: Philip Colowart

16 www.metrofitnessmag.com June 2014


by kristieANDRES Starting small on North Cypress Street in 2001, under the ownership of Olaf Ross and Dr. Rick Henry, to the relocation of their current facility at 1606 Magnolia Street in 2008, North Cypress Fitness has once again outgrown its current capacity and is eager to present members with its impressive improvements. With ambition to be the premier fitness center in the region, North Cypress Fitness debuted its $3 million expansion on June 1, which has more than doubled the facility’s size, to accommodate a more than 75-percent membership growth within the last three years. NCF partner Dion Grossnickle explained that with the expansion, it was their goal to give back to the community by providing jobs. Three years ago they had 54 employees. Today they've increased that number by 67 to 121 employees. “We have been shocked by how fast North Cypress Fitness has grown during the past 3 years. I honestly do not know of a fitness center that has seen such growth in such a short period of time,” Dion added. Staying up to

Photo By: Philip Colowart

date with equipment innovations and fitness trends, North Cypress’s renovations promise to appeal to the whole family with their top-of-the-line amenities, small-group training individually catered to different ages and athletic levels, and new group fitness classes yet to be offered in the South. They are focused on pleasing the whole family, offering fitness activities for all ages. Their goal: “To change this facility from being just a gym to a place for families to come together and spend the entire day and spend the summer,” added another NCF owner, Olaf Ross. Adding $200,000 in equipment, including 20 new pieces of cardio equipment, an expanded 3,000-square-foot free-weight area, and additional strength-training machines with digital repetition and time counting capabilities make the popular interval training easier to incorporate into weight training. North Cypress has expanded their group fitness studio to double in size to nearly 5,000 square feet, offering an abundance of space to enjoy a more than 75 varied fitness classes per week, including Zumba, Body Pump and


Body Combat. Also, their new fully furnished Group Exercise Lounge area offers comfortable space to unwind after an exerting exercise, to meet friends for a workout or to wait for the next group fitness class to begin. Classes, such as Yoga, Barre and Pilates, will also reap the benefits of a larger Mind and Body Studio (twice the size of the prior one) isolated from surrounding noise and disruption. The official start date for group fitness classes is June 2nd. Unique innovations to the Spin Studio have created a cinema-style arrangement of 900 extra square feet housing 75 bikes illuminated by highend DJ lights, offering each participant the ability to have the best view of the instructor from any seat, as well as twice as much room. Along with the cardio-busting spin classes,

18 www.metrofitnessmag.com June 2014

North Cypress is the first in the South to offer a Concept 2 Rower Studio filled with 15 rowers. Small group classes will be offered and executed similar to a spin class, but on rowers taught by a Concept 2 Rower certified instructor. All group fitness facilities are equipped with state-of-the-art sound systems. Along with new and improved group fitness, spin and rowing class accommodations, their latest addition has a special area dedicated to the implementation of their new “UP” program (Ultimate Performance training), featuring groundbreaking small-group functional train-

ing, free for children and with only a small fee for teens and adults, introducing cutting-edge functional training techniques and equipment. “UP for Kids” is designed to get kids to exercise by making it fun! Dion explained. The “UP” program for adults was created for members who may be intimidated by new types of functional training, but are bored with their current workout routine. North Cypress hopes to entice these members and get them excited to exercise once again. The new area housing the “UP” program features rope classes, rowing classes, TRX classes (suspension training), Les Miles GRIT (a 30 minute high-intensity interval training class), Life Fitness Synergy classes and personal training.


Photo By: Philip Colowart North Cypress has added CrossFit to the new Ultimate Performance Training Center. Additionally, the new childcare area— Kids Corner—is twice as large and includes a Coming this Fall to Ponchatoula new area dedicated for ages 7 to 13, featuring a rock climbing wall, ping pong, air hockey, computer rooms, study room and a 12-seat theatre. Parents and children can be active together inside enjoying the regulation-volleyball-sized basketball court, participating in the Karate school. Outside they have a new and improved tennis courts and pool area showcasing a kid-friendly Splash Pad—3,500 square feet of tumble buckets, water jets and waterfalls—and a party room, great for birthday parties, that provides a grand view of the deck. No matter your age, fitness level or interest, North Cypress has created something for everyone, enabling families to come together and being active. “Over the years we have seen North Cypress Fitness grow from a small town gym to a family fitness resort where the entire family can come and enjoy a healthier lifestyle. It is our goal to continue

moving forward and to bring to Tangipahoa Parish a fitness center that not only can help them in their fitness journey but also a place that they can call 'home.'” Dion said. “This is only the beginning of what North Cypress Fitness is planning for our community…stay tuned as there is much more to come.”

1606 S Magnolia St, Hammond, LA 70403 • (985) 542-312 www.northcypress.com


24 Crossfit Workouts to Help Fight Breast Cancer by shaneVENEZIA

What is 24 in 24? The 24 in 24 is a fundraiser to help fight breast cancer. We will do 24 Crossfit workouts of the day (WODs) in 24 hours. We will start a new workout every hour on the hour. We are asking the community to join us, $25 a WOD but we will not turn anyone or any amount of money away. 

How much money is raised with the campaign? The fundraiser for my sister was able to raise her $7,000. Then the first 24 in 24, we raised Susan Komen $7,000, and last year we raised Cancer Association of Greater New Orleans (CAGNO) $17,000. This year our goal is to raise Mary Bird Perkins $30,000.

How many years have you been hosting 24 in 24? Where can the public learn more about how they can What types of workouts are support this event?Anyone planned for the event and can find more info?  www.crossfitnosurrender.com and click on can any experience level the 24 in 24 tab or call Shane Venezia @ (985) 893-2220 participate? Because there will be a group of about 10 If a group/company/somedoing all 24 we will keep them short. With that one wants to get involved being said ALL movements will be scaleable (ie if with 24 in 24, how do they someone has never done a deadlift we will replace that move with something simple like a reach you? We have done the actual 24 in 24 for 2 years going on our 3rd.

How did it start? The 24 in 24 started four years ago as a fundraiser to help offset chemo cost for my sister, Renee Venezia Hamilton after she was diagnosed with breast cancer. She was a military wife at Ft. Bragg, NC and was able to come out of area for her surgery so we did a "Fight Gone Bad" to raise her money. After that I promised her that I'd do a fundraiser every year to raise money to fight breast cancer.

22 www.metrofitnessmag.com June2014

push up) so all levels are invited.

What are the dates of the event and where is it located? June 7th thru June 8th from 9am until 9am Location is Crossfit No Surrender 625 Plaza Dr. Covington, La. 70433

Shane Venezia  Crossfit No Surrender Owner/ Head Trainer (W) 985.893.2220 (C) 985.590.7033 www.crossfitnosurrender.com


Pain Corner Continued tions in the body. Some of these chemical activations effect levels of serotonin and norepinephrine in the brain, which are two known neurotransmitters involved in mood balance and mental wellbeing. These signals also activate an area of the brain, the anterior cingulate cortex, which processes the pain and creates an emotional reaction to the unpleasant nerve stimulus (1). While this is a grossly simplified explanation of pain perception in the brain, it gives an overview of both the chemical and emotional reactions within the brain centers. Undeniably, pain and emotion are interlinked in a pattern that can either make or break one’s pain management. Furthermore, research shows that physical and psychological ‘pain’ increase together, and with the increase in physical symptomology, so raises the likelihood of anxiety and depressive disorder diagnoses (2). There is a breadth of research indicating a significantly high rate of comorbidity between chronic pain and mental health disorders, as well as the benefits of psychotherapy in the management of these conditions. Pursuing an all-encompassing treatment plan often includes giving attention to the psychological impacts of and on pain. Whether working directly with a therapist, or proactively researching strategies on your own, one would be advised to not overlook this fundamental element of treatment. Beyond the biological and psychological linkages of pain, there are also the “aftereffects” of chronic pain. The experience of pain is often correlated with unwanted physical, psychological, and social suffering. Loss of wages, financial suffering, and impact on familial and personal relationships also increase psychological burden on a

patient. According to the National Institutes of Health, Chronic pain is the leading cause of long term disability for working age citizens in the United States (2). This statistic means that not only are these individuals loosing wages, but also experiencing undue burden psychologically and socially at an age when these life domains are often blooming for others. Furthermore, as one becomes increasingly dependent on society for their needs, they replace motivation with ‘fear’ of being unable to work, or loosing assistance in the case that their work would not be as gainful. All of these factors play a part in the psychological perception of pain, and can be remedied by cognitive behavioral interventions. For those experiencing pain, finding a therapist will likely not be your first stop when suffering a physically based crisis. However, consulting with your Primary Care Physician, Neurologist, or Physical Therapist can lead you in the right direction to finding a suitable mental health professional. Ideally, a team centered approach can be taken in treatment planning that can involve all of these clinicians to give patients a holistic treatment model to address medical, physical, and psychological aspects of disability. A vital goal of pain management helps the patient regain control of their emotional and physical reflexes to their own individual pain experience. All of the aforementioned areas of care, including the utilization of mental health services, are crucial to the holistic healing of the individual. 1.http://personal.uwaterloo.ca/ranney/pain.html 2. ncbi.nlm.nih.gov 3. http://www.paintoolkit.org/

Suppliment  Review Continued to help boost the metabolism. It helps in converting the hormones to improve the metabolism, thus, making weight loss more efficient and faster. Other than aiding in metabolism, 3,5Dihydroxy Phenylacetate helps attack fat in troubled areas, release excess fats, maximizes calorie burning, and stimulates hormones necessary for more effecting metabolism. 3,5Dihydroxy 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. -Mike Mills is an ACSM Certified Personal Trainer, has a B.S. in Health & Exercise Science from the University of Mississippi (Ole Miss), and 10+ years’ experience in the Vitamin and Supplement industry.


by courtneySCALA, LCSW “Do 3 sets of 20, then call me in the morning!” What if the cure for depression was as simple as going for a jog around Audubon Park or hitting the weights with a workout buddy? Well, it just may be! Depression is a mental disorder caused by both internal and external factors. Though there may be a direct genetic link to developing mental disorders, our environment and behaviors influence the expression or repression of those genes. Exercise can alter brain chemistry and establish factors that help individuals cope with mood disorders.

present in conjunction with antidepressants (Russo-Neustadt, Beard, Huang, Cotman 2000). In other words, BDNF makes antidepressants work better. The positive benefit of exercise on depressed individuals is not limited to exercise’s ability to manipulate brain chemistry. Individuals diagnosed “As we mold our bodies with depression are likely to into what we define as desir- suffer from low self-esteem, able, be it fitting into smaller poor self-image, self-isolasized jeans or filling out those tion, and have inadequate coping skills. When goals are V-neck tee-shirts better, our met, such as running three miles or reaching a personal body image improves!” best on bench, confidence is gained. As we mold our bod.2006). Serotonin, another neuro- ies into what we define as desirtransmitter thought to promote able, be it fitting into smaller sized feelings of well-being, is also jeans or filling out those V-neck teeincreased during exercise. But shirts better, our body image there’s a protein produced in our improves! bodies that’s making headlines. It’s called Brain-Derived Neurotrophic Factor, or BDNF. While exercise increases serotonin, serotonin increases BDNF. The hippocampus, the part of the brain that influences short and long term memory, is up to 15% smaller in depressed women. A link has been established between the decrease in the size of the hippocampus and the duration of depression. BDNF can help to reverse the damage caused by long term depression to that area of the brain (McGovern 2005). Besides the restorative effects of BDNF, there is thought to be other added values. In a study conducted in 2000, it was found that depressive behaviors lessened in two days versus two weeks when BDNF was We have all heard about ways in which exercise increases the amount of feel-good chemicals in our bodies. Endorphins, neurotransmitters associated with feelings of euphoria, are released within 30 minutes from the start of activity (Ernest, Olson, Pinel, Lam, Christie,

Exercise increases social interaction. If you don’t believe me, put down that iPod. I promise, there are plenty gym rats willing to converse about new ways to hit legs or how to execute the proper form on rows. Bicycling, practicing yoga, or joining your WAKA kickball league can help ease anxiety. Exercise causes an increase in body temperature which can have calming effects (Mayo Clinic Staff 2014). Physical activity helps take your mind off your worries and provide an escape from daily stressors. So, can exercise “cure” depression? Maybe not. But a few sets of squats can help alleviate symptoms.

Ernst, C Olson, A, Pinel, J, Lam, R, Christie, B (2006, March). & Antidepressant effects of exercise: Evidence for an adult-neurogenesis hypothesis?. retrieved April 7, 2014, from US National Library of Medicine National Institutes of Health Web Site: http://www.ncbi.nlm.nih.gov/ Mayo Clinic Staff, "Depression and Anxiety: Exercise Eases Symptoms" Mayo Clinic. April 8, 2014 <http://mayoclinic.org>. McGovern, M (2005). The Effects of Exercise on the Brain. retrieved April 7, 2014, from Serendip Web Site: http://serendip.brynmawr.edu/ Russo-Neustadt, A, Beard, R, Huang, Y, and Cotman, C. "Physical Activity and Antidepressant Treatment Potentiate the Expression of Specific Brain-Derived Neurotrophic Factor Transcripts in the Rat Hippocampus" US National Library of Medicine National Institutes of Health. April 8, 2014 <www.ncbi.nlm.nih.gov/


by meredithTIMBERLAKE That’s not really a superhero you see flying above the water, it’s a Flyboarder! This relatively new recreational and competitive water sport is something you might expect to see at a popular spring break destination, but thanks to Aquafly New Orleans, it’s right here in our own backyard at The Dock in Slidell. And just about anyone can do it! The Flyboard® was developed a few years ago by Zapata Racing, a company best known for producing racing jet skis. Aquafly New Orleans owner and operator, Josh Provenzano, who discovered the sport himself in 2012 while in Cozumel for his own wedding, agrees that Flyboarding is an all-inclusive sport. “Anyone between 90 lbs and 350 lbs can do it…men, women, and children as young as nine. It’s more about balance as opposed to strength.”

How Does It Work?

26 www.metrofitnessmag.com June 2014

The Flyboard®, which operates on a water propulsion system, is connected to a personal watercraft by a long hose. The PWC acts as the engine lending the power or “thrust” to the Flyboard®, while the rider (flyer) controls the steering. The

PWC operator simply follows behind fueling the ride. The Flyboard® is attached to a pair of boots, similar to ski boots. The board may feel a bit large and cumbersome when you’re on dry land getting strapped in and ready to ride, but once you hit the water, it is virtually weightless. Water jet nozzles beneath the board propel the rider upwards using the flow from the PWC. Learning to operate the Flyboard® is easier than you might think. Natural ability certainly plays a role in how quickly you catch on, but most anyone who is willing and able to listen and take instruction, regardless of skill level, will be flying in the water in a matter of minutes. Many first timers are flying over the water in as little as 20 minutes.


What You Should Know Before You Go: * No experience necessary. A personal Flyboard® instructor will train you on the spot. * Bring your I.D., a towel, and extra clothes if you wish. You will be provided with a wetsuit (or you can bring your own) to wear with your swimsuit as well as a helmet and life jacket for your session. * Videos and/or pictures of your flight, raw or edited, are available for purchase. * All participants are required to view a safety video prior to their session. * Anyone who appears to be intoxicated or under the influence of any substance, will not be allowed to fly. Rates: Taste Of Flight - Individual instruction for first timers. An introduction to Flyboarding, this is a basic, one-on-one beginners’ course that includes a comprehensive training session with a personal instructor and a full 20 minutes of flight time. $99 Get Your Wings - Individual instruction for first timers. Everything from the Taste of Flight package, including personal instruction, and 30 minutes of flight time. $139 *Another option for first time flyers: Up to three people (no previous experience required) can reserve an hour at $250 and share the cost. Experienced Flyboarders can choose from a single flight (rates start at $75) or a time block redeemable in 30 minute increments. Additional Group Options and Upcoming Shows: Aquafly New Orleans can accommodate groups of nearly any size for bachelor or bachelorette parties, birthday parties, private parties, and even corporate

team building. Visit the Specialty Packages section at www.aquaflyneworleans.com. And be sure to check out the Superhero package too! Half day or full day custom packages are also available with extra options including a 35 ft. sailboat, up to four jet skis, and two party barges that can accommodate up to 10 people each. For more information and pricing on custom packages, contact Josh Provenzano at 504-957-5859 or at aquaflyneworleans.com. Look for local shows this summer from Aquafly New Orleans where talented Flyboarders will demonstrate their amazing skills and showcase the sport. My Take: As a first timer myself, I loved it. I feel completely at home in the water, but almost nothing comes naturally to me and I was flying in the water in no time. Josh is a patient and encouraging instructor and makes the learning process fun. He’s got an inventory of great cues that will have you flying before you know it too. Add Flyboarding to your warm weather to do list and channel your inner superhero! Contact: Reserve your flight time by calling 504-957-5859 or visit the Contact section at www.aquaflyneworleans.com. You can also connect via email at aquaflyneworleans@gmail.com. Find Aquafly New Orleans on Facebook and follow them on Instagram @aquaflynawlins. The Dock is located at 118 Harbor View Court in Slidell.

meredithTIMBERLAKE


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June 2014