Page 1

HEALTH

NUTRITION

Kids &Running The Youth Issue activeacadiana.com April 2017

FITNESS

OUTDOORS

A Case for

Kipping Pull Ups

Youth Pitching Injuries MOTIVATING Kids to be Active

Recovery Tools


WITH REGENERATIVE MEDICINE

Repair and rebuild damaged tissue naturally through targeted interventions. NON-SURGICAL PROCEDURES FOR: whiplash injury • lower-back pain arthritis • fibromyalgia • carpal tunnel syndrome damaged tissues • tendons • ligaments cartilage • spinal disc • bone • and more

OUR REGENERATIVE PROCEDURES INCLUDE: Prolotherapy – Proliferation Injections Therapy PRP – Platelet-Rich Plasma Therapy Regenexx™ Procedures

DR. THOMAS K. BOND, MD, MS. The first physician to perform US-guided Regenerative Injection procedures in Louisiana. BOARD CERTIFIED, SPORTS MEDICINE, REGENERATIVE MEDICINE

SCHEDULE YOUR CONSULTATION TODAY! 337 • 264 • 7209 | www.totalcare-la.com

FASTER

1101 South College Rd, Suite 201 • Lafayette, LA 70503

HEAL


try our new design on demand service unlimited requests

unlimited revisions

dedicated designer dedicated account manager

design

development

publishing

marketing

337-501-5015 | info@eyeboxmedia.com like this magazine? it’s our work!

Micro Sites | Affordable & Professional

r:

fo Perfect

Charity Events, 5K’s & Small Events! A professional website gives your participants 24/7 access to your event information Visit

speedychimp.com for more info!


APRIL 2017 ISSUE

Colby Albarado, Publisher Andrew Ward, Editor in Chief Featured Contributors

Lizzie Ellis, NASM-CPT, CF-L1 Fawn V. Hernandez Katie Frank, MS, LAT, ATC Malcolm Stubbs, M.D.

Contributors

Chris Baker Brooke Kobetz Claire Salinas Megan Eimers Dena Eaton Dren Asselmeier Vera Riley Alex Reynolds Ethan Smoorenburg Christina Sciarrillo Dr. Damien Chaisson, DC

Thea Francesconi Owner Thea’s Dance Academy

On The Cover For all inquiries contact: Andrew Ward andrew@activeacadiana.com


CONTENTS Ditch the Booze

Kids and Running

Reach Your Goal

10 22

2017 Zydeco Marathon Winners

12 In The Open

Photo Credit: Mark Johnson

04 From the Editor 06 Local Events 08 Tackle a New Obstacle 09 CycleBar Fit Tip! 10 Ditch the Booze: Reach Your Goal 11 Preventing Youth Pitching Injuries 12 Kids and Running 14 CPL Matthew Richard 5K 16 Motivating Kids to be Active 18 Realfit: Q&A 20 My Trail Gear Solutions 22 In the Open

Congratulations

34

24 A Case for the Kipping Pull Up 26 Cycling: Trainer Intervals 28 Recover for the Next Challenge 30 Meditation for Wellness 32 Active Cookbook 34 2017 Zydeco Marathon Winners 36 Recovery Tools 38 Early Values of Activity 40 MTB: DIY Simple Tune Up 42 Upcoming Events

3


From the Kids

EDITOR I like to stay active because playing sports gives me active energy and when I play tennis with dad and Austin it gets my body running. I love to play soccer too because it makes you get your body in play. I also like to ride my bike and that gets me active too. I ride my bike on the street and sometimes I get to meet my friends. Kids need to stay active by riding their bikes, jogging, and playing hard. At school we run around the playground chasing other kids and we swing to get our muscles flowing fast! Cameron Ward Kids Editor-in-Chief


A HEALTHIER YOU

YEAR-ROUND

FEATURES:

We’ve created Prime Health to be an elite, comprehensive health plan, custom designed for you and your body. This is Louisiana’s first private medical membership program, where YOU can be proactive, and feel like you’re in the PRIME of your life. Limited Membership for Premier Care Improved Access to Physician & Medical Team State-of-the-Art Testing Value-added Wellness and AgeManagement Services

Wellness-Focused Program Measuring Positive Outcomes Improved Digital / Technology Services FREE FitBit® Charge 2 for Proactive Health & Fitness Monitoring

JOIN THE CLUB!

Schedule a consultation to learn more.

Dr. Thomas K. Bond, MD, MS. BOARD CERTIFIED SPORTS MEDICINE REGENERATIVE MEDICINE

(337) 991-6190 | www.YOURPRIMEHEALTH.com | info@yourprimehealth.com


103 Kaliste Saloom Road | Lafayette, LA 70508 | 337-235-9154

design on demand service unlimited requests

unlimited revisions

dedicated designer dedicated account manager

design development publishing marketing 337-501-5015 | info@eyeboxmedia.com like this magazine? it’s our work!


a new obstacle Katie Frank , MS, LAT, ATC If you’ve ever finished a race of some sort you know the feeling. Accomplishment, pride, assurance, relief; this may very well help describe the conspicuous sensation, but unless you’ve experienced it for yourself, words might not serve it justice. No matter how you finish, it seems as if you’re running, swimming, or biking for the title of world champion. World Champion of you, that is. Often times more challenging than going against another person, the hefty self-motivation comes from being surrounded by like-minded people, pushing each other to finish. It really is a feeling in a category all by itself. Sure, bike races are scenic and challenging. Similarly so are foot and water races. But there’s a new style that combines these and more, and is rapidly growing in popularity. They add some playground fun, dirt and mud, and a little bragging right of a different kind. Obstacle races and adventure runs aren’t necessarily newborns of the fitness world, but they’ve recently gotten more media attention. In fact, many of the elite races are televised. Dating back to 1860 with a Steeple Chase (a 3km run with 28 obstacles and 7 water jumps) these types of challenges have been combined with cross-country running and military pentathlons, bringing a new twist to endurance competition. The UK’s Tough Guy in 1987 was one of the first highly noted events, boasting a 12km run with 25 obstacles. In case you’re wondering, that’s about 7.5 miles sprinkled with 8

intense barriers to test personal durability and how self-sufficient your body can perform. What types of obstacles are we talking about here? It depends on the race. Sure, running is a staple; your legs carry you to each one, most of which are placed 1 to 2 miles apart. Climbs, crawls, leaps, and swims are scattered across the course, each with one goal in mind: for you to give up. Imagine jumping over a broad fire, right after you scale across a cargo net set above a huge mud pit. Or having to plunge into ice water after army-crawling beneath barbed wire. That’s the sort of stuff that separates the sheep from the goats, so to speak. The more intense races are not for the novice or weak at heart. There’s some necessary preparation involved. Unlike traditional road or cross-country races, the participant will not be able to fall into a running rhythm that carries them over the course of the race. Aerobic and anaerobic capacity is necessary to switch gears and pull yourself up an A-frame wall after a mile run. A piece of advice: research the course in advance and understand the work needed to finish. Not only the obstacles themselves but the terrain and course layout can be a challenge in itself. A steep climb or two could leave you more winded than you imagined. Leave it up to endurance junkies to demand longer runs and more difficult

jumping “Imagine over a broad fire, right after you scale across a cargo net set above a huge mud pit.

Tackle

obstacles. One of the most difficult races to date, the Spartan Beast Spartan Race averages a 20km run and 25+ obstacles. As I mentioned, there are a few different races in existence, even some that last for days. Some can be done in teams. Whatever your pleasure, there is one for you to test your physical and mental strength. I just ran an 8K race. Boy were my legs tired. I didn’t train, had a few beers the night before (the Shamrockin’ 8k in New Orleans wouldn’t have had it any other way, I’m sure), and I woke up at 4:30am to drive for a race that started at 8:30am. Needless to say, just running that distance was hard enough for me. When I imagine adding obstacles, I almost get nervous. But the feeling of finishing something of that caliber sounds unlike anything I’ve done. Training the mind to be strong may be more important than training the body for endurance. Wise words. The choice is yours. Tough Mudder, Warrior Dash, Mud Run, and Rugged Maniac are a few races nearest to Acadiana. Mudrunguide.com is a great tool to choose which race is right for you. Yes, they have races for beginners all the way to masters. Go on, get that feeling of finishing a race. And get dirty while doing it.


Fit Tip

Resistance Training - Kaja Lafleur

There are so many benefits when it comes to resistance training, one being that the more muscle mass you have, the more calories you burn at rest. A pound of muscle takes up less space than a pound of fat. So two people of the same weight, one having more muscle, would wear a smaller size in clothing. A pound of muscle burns 7-10 calories per day, while a pound of fat burns 2-3 calories per day. Not only does this fact make you want to build more muscle mass, but resistance training contributes to so many other health factors. Resistance training helps maintain functional abilities, prevents osteoporosis, and also has a positive effect on risk factors such as resting metabolic rate, glucose metabolism, blood pressure, and body fat. Benefits can be obtained by starting some form of resistance training twice a week, in as little as 20 minute sessions. Resistance training can be done with free weights, weighted machines, resistance bands, and your own body weight. My favorites are free weights (barbells, dumbbells, kettlebells, sandbags), and TRX suspension training. Other favorites involve aerobic and anaerobic training such as sprinting, plyometrics, indoor cycling, and rowing. These methods of training promote increased muscle mass, endurance, and caloric expenditure in a short amount of time. Body weight training is the easiest way to get started since it requires little to no equipment, such as squats, lunges, push-ups, and planks. Of course, seeking the help of a personal trainer for a few sessions to help you learn proper form and get you acclimated to a routine is probably best to ensure a safe, injury-free start. Group exercise classes are great as well for those who prefer a sense of community. Lafayette is lucky to have so many specialized studios and fitness facilities to choose from. You can always find me teaching a cycling class, so when you come, try to gear up every so often and build that lean muscle mass you’ve been wanting!!


Ditch the Reach Your Goals Brooke Kobetz

Booze

South Louisiana is famous for its party culture and “joie de vivre” attitude. Drinking and eating in excess is common place and generally accepted by most. Many of us have been in a situation at a social event or festival where friends were taken aback by a decision not to drink, offering alcohol repeatedly throughout the night and asking “are you sure?” People want to have fun, indulge, and they want you to drink with them, joining in the revelry. While drinking may be one way that people have fun, and enjoy the Louisiana culture, it not only leaves a nasty hangover when consumed in excess, but it is also highly caloric and those with weight loss goals should take note. Ask any personal trainer in the area, and they will tell you how hard it is for their clients to lose weight because of weekend drinking. One night of heavy alcohol consumption can set someone back an entire week of calorie counting and exercise. Alcohol is staggeringly caloric with one beer being roughly equivalent to 150 calories, a glass of wine 120 calories, a margarita 455 calories, and worse of all a 32 ounce daquiri can contain an entire day’s calories, coming in at a surprising 1800 calories! Many of us, myself included, do not have just one drink and may drink 2, 3, 5, or even more drinks when we go out to festivals, restaurants, or social events. The calories pile up, quickly hindering any chance at weight loss. With Mardi Gras and St. Patrick’s Day out of the way, now is a great time to make healthier choices when it comes to drinking, especially with swimsuit season just around the corner. The simplest option to avoiding excess calories, is to refrain from drinking altogether. If you are worried about social pressure, order a seltzer or diet sprite with lime. It looks like 10

a mixed drink and no one will be the wiser. I have one friend who will order a beer and put it in front of him at the table and not drink from it, just so people see it and leave him alone. Another option is to avoid social functions where you know there will be drinking. Join a weekend morning exercise group and commit yourself to showing up. That way you will be in bed early and avoid staying out late drinking. My particular favorite, is to spend the weekend enjoying nature. There are many beautiful places to hike and canoe nearby, such as Chicot State Park in Ville Platte and Lake Martin in Breaux Bridge. If you must have a cocktail or beer, then there are a few drinks that are lower in calories than the drinks mentioned above. Most vodkas contain around 75-100 calories per 1.5 ounce pour. A vodka and seltzer with lime is a great lower-calorie option. Michelob Ultra comes in at 95 calories and is a good alternative to other beers. The popular Moscow Mule is a drink made with vodka, ginger beer, and lime, and is served in a copper mug. Ask for it without simple syrup and it comes in around 80-100 calories. If you do go with one of these options, practice moderation and calorie control by drinking only one or two and make sure you drink a glass of water in between. This can help to counteract the dehydrating effects of alcohol, and allows for more time in between drinks. Abstaining from alcohol in South Louisiana may be challenging, but will make weight loss much easier allowing you to successfully reach your summer and fitness goals. With a few months left until summer, the perfect time to start is now!


PreventingYouth

PITCHING INJURIES

Baseball is big in Acadiana and with the arrival of spring, the practice fields and diamonds are abuzz with activity. Thousands of children throughout Louisiana play youth baseball under the supervision of adult coaches, administrators, and parents. Many play in community based or area leagues and many play representing their respective schools. Some even participate on select traveling squads and may even play year round! The bottom line is, especially for young pitchers, lots and lots of throwing! Over 35 years ago physicians recognized the risk to the upper extremity, especially the shoulder and elbow, in the growing child. According to a the Sports Trauma and Overuse Prevention (STOP) Sports Injury campaign, over 20% of players age 8-12 and 45% of players age 13-14 will report arm pain in a single season. Most of these issues occur in pitchers and are related to chronic overuse injury. As an orthopedic surgeon, some are the shoulder problems I see are: Little League Shoulder - pain in the shoulder due to stress and widening of the growth plate of the upper end of the humerus Rotator cuff strains and impingement – tendinitis and inflammation of the rotator cuff due to excessive force and fatigue Instability and labrum tears – stretching of the ligaments and capsule of the shoulder or possibly detachment of the labrum cartilage. Many of the injuries occur at the elbow and are primarily due to the valgus stress that occurs in the throwing motion. Some of the more common injures are as follows: Little League Elbow – inflammation or stress reaction at the growth plate on the medial (inside) aspect of the humerus at the elbow. Sometimes a fracture can occur here too!

Ulnar Collateral Ligament (UCL) sprain or tear – partial tears can sometimes be treated with bracing and rehab but complete tears may require Tommy John surgery OCD (Osteochondritis Dessicans) and Panner’s disease – involve the growth plates and cartilage on the lateral (outer) aspect of the elbow and can range from asymptomatic to severe. Dr. James Andrews, arguably the world’s most famous orthopedic surgeon and one of the leading experts in our field, along with others, has identified many of the risk factors that can lead to injury in these young athletes. These risk factors include year round baseball, fatigue, velocity, and poor pitching mechanics. Another situation which increases risk is when the young pitcher also plays catcher. Use of the curveball at too young an age was also previously thought to be a risk factor but this has not been scientifically proven. The good news is that most of these injuries can be prevented! In 2006, Little League Baseball developed recommendations regarding pitch count and rest days for young pitchers and more recently, Major League Baseball and USA Baseball have launched the Pitch Smart campaign. This campaign, which is supported by Little League Baseball and the American Sports Medicine Institute, is an educational effort for programs, coaches, and parents to assist them in preventing these injuries in young baseball players. By following the preventive recommendations of the above mentioned organizations, stressing the importance of overall physical fitness, and even encouraging these young athletes to participate in other sports, we as medical providers, coaches and parents can help our young baseball players enjoy their sport for many years, remain injury free DR. MALCOLM J STUBBS M.D. and avoid long term Dr. Stubbs is Board Certified by the American Board of Orthopedic Surgery, consequences. Be a Fellow of the American Academy of Orthopedic Surgeons, and fellowship smart, play smart, trained in the field of Sports Medicine and Arthroscopic Surgery. and have fun!!

Where

Healthcare Meets

Hospitality At Lafayette Surgical Specialty Hospital, we bring healthcare and hospitality together to provide you with the best of both worlds.

1101 Kaliste Saloom Rd

(337) 769-4100 lafayettesurgical.com 11


>>>

Kids and Running

>>>

Dren Asselmeier As a mom and a runner, there is nothing I’d love more than to share my love of running with my child. It’s so awesome when I run races and see three generations running together, or see parents coaching their kids and encouraging them to keep going. And there are more benefits than just general fun and adorability. Parents are the most important model of lifestyle habits, and being active can help lower a kid’s risk for diabetes, give them stronger hearts, muscles, and bones, and even improve their academic ability. Add to this the fact that participating in physical activities can help build their confidence, and it gives you another way to bond with 12

your kiddo, and, well, who wouldn’t want that for their kids!? Kids have their own personalities and preferences as much as adults do, so it’s not like you can just suggest running and they instantly love it. How do you encourage your kids to start running and grow their love for the sport?

more interested in stopping to wave at people in the stands. Ha! But we had a ton of fun, took pictures, and got Wally a shirt that might fit him in 5 years. He’s still really small, so I can’t say how much the first few fun runs have affected him, but I know that he loves spending time together and being active. My plan is to keep that going!

Start Young

Get the Right Gear

My son’s first fun run was when he was just over a year and a half old. He had been walking for quite a while, so I figured he would kind of do half a lap with me. We were definitely the last people to cross the finish line (and I carried him most of the way). He was

I’ve learned over the years that there are some things you just shouldn’t scrimp on. Your child probably doesn’t need designer outfits, but proper running shoes are a must. The last thing you want is for your child to have an unpleasant time because of insuf-


>>>

ficient gear. If you’re not sure what to get, look for a resource that specializes in running for kids. If it helps them like running more, feel free to add fun socks, a cool outfit, cape, or tutu to the shopping list.

Keep Things at Their Pace Don’t push too hard. Sure, you want to encourage them to try their best, but the fastest way to make a kid hate something is to make it not fun. When they get older and they set more aggressive goals, or have a competitive side that you can help them foster by encouraging them to speed up, then go for it, but never try to push them beyond what they can (and want) to achieve.

spending time together, working hard, and celebrating our wins afterward. It’s all about staying positive and having fun! The biggest advice I have is to just find ways to get your kids involved. It can be hard to find extra time on top of training since everyone is busy, but this is a must. Run with them, sure, but bring them to fun runs, have someone bring them to spectate your races, bring them to volunteer, and do fun things like make signs or shirts together. It isn’t just about running together— it’s about building a love of running that they’ll have forever.

Stay Positive and Have Fun Running is supposed to be FUN! My son can’t run the distances that I run yet, but I make sure he can come to some races and at least run the last block to the finish line with me. I bring him to expos and kids fun runs. He gets to play with his friends at the playground after we do our stroller runs. Everything about running is fun for him because I make sure he has snacks and toys and friends and laughs with every activity. As he gets older, we’ll continue to make running about

Avid Runner Avid Triathlete Addressing the Problem Through Experience

Sports Medicine | Joint Replacement | Fracture Care General Orthopedic Care Train Well. Perform Better.

1301 Camellia Blvd, Ste 102 ,Lafayette, La 70508 (337) 233-3201

www.vizzimd.com


CORPORAL MATTHEW RICHARD

5K Claire Salinas

When their 21-year-old son was killed in Afghanistan in 2011, Jeff and Alicia Richard didn’t know how to react, but the support they received from their community inspired the couple and their family friend, Nancy Leonards, to create a 5K to honor the memory of their son, Cpl. Matthew Richard. Since starting the run in 2012, the turnout has far surpassed the couple’s expectations and shown them just how much community support they have and what an impact Matthew made. Jeff Richard said, “When we decided to put on this 5K in honor of our son, we expected about 100 runners, but suddenly people started donating and 300 people signed up, which was amazing. The next year we had close to 400 runners and the next year we had almost 500. After the third year, we decided to create a foundation in our son’s name and start actively promoting patriotism and giving back to our community.” The Cpl. Matthew Richard Memorial Foundation raises money through their annual 5K to fund a $1,000 scholarship, which is offered to one Iota High School

14

senior every year, to honor Matthew’s memory. Any money they make that exceeds the $1,000 for the scholarship, is used to give back to service organizations like the Semper Fi Fund, USO, Homes for Our Troops, and the Fisher Foundation, who work with veterans. In the past, the money has also been used to promote patriotic activities that involve veterans and recognize their service. Richard said, “We promote patriotism by doing things in the community to honor veterans. Last year we helped build the Iota Veterans Memorial Pavilion in Iota to honor the men and women in each branch of the military. This year we’re keen on doing something for the Veterans Homeless Shelters in the area and maybe the older veterans at the Southwest Louisiana Veterans Home in Jennings.” Several members of Matthew’s company travel to Iota for the 5K every year, to continue honoring his memory. “A lot of them come run the race and they help us set things up for the race. They never let me work alone and it’s

really wonderful,” said Richard. Receiving the news that their son had been killed while investigating an IED found by one of the members of his team was devastating for the Richards, but their goal is that each passing year, Matthew’s memory would continue to be honored with a celebration. Richard said, “We do try to raise money, but the day is about honoring our son and making sure that we all have a good time. Matthew was a fun loving young man who enjoyed life, so we come out that day to enjoy life with him.” During this year’s race, burgers and beers will be sold, entertainment will be provided by Bronco Jr., a former Marine, there will be fun jumps, face painting and balloons for the kids, and there will be a silent auction to raises money for the Cpl. Matthew Richard Memorial Foundation. The sixth annual run is scheduled for Sat., May 6, at 9 a.m. at the Iota Veterans Memorial Pavilion. For more details about the event or to register, visit cplmatthewrichard.org.


Cpl. Matthew Richard Memorial Foundation Annual 5K Memorial Run/Walk

Clifton 3 Light Weight Supreme Comfort Improved Upper

Light & Smooth

Downtown Iota, Louisiana

HONOR THEIR SACRIFICE

JOIN US MAY 6th 2017

Fun Jumps, Face Painting and Balloons for the Kids Supply Drive for Veteran’s Homeless Shelter Live Music Hamburgers, Drinks & Beer

geauxrun.com

Shoes Recovery Apparel Nutrition Located in the Oil Center

906 Harding St, Lafayette, LA 70503 (337) 706-8763

Silent Auction

Benefiting the Cpl. Matthew Richard Memorial Foundation

www.cplmatthewrichard.org

ARE YOU

MAXIMIZING

YOUR HEALTH? Test Your VO2 Max at TotalCare Health & Wellness SCHEDULE TODAY AT 337-264-7209


MOTIVATING KIDS

Active

to be

Megan Eimers

People of all ages need to get the proper amount of exercise each day, but it is particularly important for kids to be physically active. Not only does physical activity play a huge role in a child’s health and well-being, but it also helps them learn good habits from a young age that will accompany them to adulthood. Unfortunately, kids today aren’t getting sufficient exercise. A survey from the YMCA of the USA found that nearly 75 percent of children from ages 5 to 10 weren’t getting the recommended 60 minutes of physical activity they need each day. The good news is that there are many ways in which parents can motivate their kids to be active. By encouraging them to get regular physical activity, you can help your kids reap the amazing benefits that come from living a healthy and active lifestyle.

Why Kids Need to Adopt an Active Lifestyle It’s essential that your child adopts an active lifestyle at an early age. Not only are bad habits difficult to break once they are learned, but research has shown that regular physical activity can provide kids with numerous health benefits—both mental and physical. In fact, a recent study by the Norwegian University of Science and Technology found that being physically 16

active can lower a child’s risk of depression. Additionally, research has shown that regular exercise can help boost a child’s attention span and improve their academic performance as well. Additionally, living an active lifestyle is critical to reducing a child’s risk of chronic illness and disease, such as obesity and type 2 diabetes. Physical activity also plays a key role in a child’s development of healthy bones and muscles. These are just a handful of the mental and physical health benefits that your child can get from adopting an active lifestyle. Encouraging them to be active will help your kids gain these important health benefits and set them up for success later in life.

How to Encourage Kids to Be Active Every parent wants their kid to be healthy and happy. By motivating them to be physically active, you can do your part to help them form good habits and reach their full potential. Here are a few ways that you can start encouraging them:

Make it a family activity: One of the best ways to motivate your kid to be active is by doing a physical activity together. For example, you could plan a family bike ride or play a game of

Ultimate Frisbee with the kids.

Enroll them in a yoga class: Everyone talks about the benefits of yoga for adults, but did you know that it can provide the same benefits to kids as well? Yoga can help relieve anxiety and depression in kids and increase their flexibility. You can even do it with them for extra encouragement!

Find a sport they enjoy: It’s important that your child enjoys the type of physical activity they do, otherwise it will be difficult for them to stick with it. Getting your child into sports can be great activity for them and also helps with team building skills.

Encourage, but don’t force them: Again, no child is going to stick with something that they don’t enjoy. If they aren’t into team sports, find something that they can do alone such as swimming or yoga.

Get outside: Digital technology and busy schedules have caused many of us to spend too much time indoors. Encourage the kids to play outside and get some fresh air. You can make it a family affair by going on a fun hike or kicking a ball around at a local park.


Summer

Registration! Summer registration beginning April 24th – Our main objective is to make learning fun! 6 mos – 5 years 7 sessions (Beginning June 20) 9 AM – 2:30 PM

Fall

Open Now!!

Call for more information!

337-984-4863

Registration! 6 months – Pre-K 4

Our goal is to create a loving and positive atmosphere for every child. We strive to develop self-confidence while introducing new skills and reinforcing develop mentally appropriate readiness skills.

NOW ACCEPTING NEW STUDENTS!!


Real

F &IAT Q

How did Real Fit get started, and what was your inspiration for becoming a fitness professional?

August 1, 2014, I made the decision to step in as the new owner of Real Fit. Although the company was established, I saw the potential it had to grow in other facets. Being founded primarily on outdoor boot camps, I wanted to bring the element of Group Fitness to the mix. I wanted to offer something for everyone. In May 2015, we added that element and still have it today. I have always had fitness in my life. After my first child was born in 1992, I found the need to be as healthy as I could be. As my love for fitness grew, I found myself trying things I would have never thought I would. As the industry changed, so did my “taste” in fitness. Over time, I wanted to share what I learned with others.

What are your 5 “Real Fit Tips” for living a healthy and Active life?

1. Listen to your body and choose exercises that work best for YOU. 2. Stay hydrated 3. Nourish your body well and it will be kind to you. 4. Rest your body and mind when you feel the need. (doesn’t necessarily mean sleep, something mindless will work too) 5. Smile and laugh as often as you can

What are a few of the unique programs and features of Real Fit?

Some of the unique things about us: 1. You will NEVER take the same class twice with us. 2. We hold events regularly to acknowledge and show appreciation to our clients. 3. I would say our niche is longevity. Quality of life is important to us and we respect and honor each member’s definition of what that means for them as individuals. 4. We offer a couple of choreographed formats others may not, such as Piloxing and Piloxing Knockout. We also offer our own classes that our instructors have created.

How often are classes scheduled, what’s the format like?

Boot camp classes are scheduled 3 times a week in our New Iberia, Broussard, and Iota morning locations. Our Iota evening location takes class twice a week. Our group fitness schedule has multiple times available throughout each day Monday - Saturday. We offer classes that focus on muscle strength, muscle endurance, conditioning, core training, etc. We teach to all fitness levels and can recommend which classes are best to start with for the individual’s needs.

18

817 Albertson Pkwy, Suite E Broussard, LA 70518 (337) 330-4004 realfitllc.com

Heather Firmin


Headache Q&A

Headache is the most common form of pain. It’s a major reason that people miss work and school. Many headaches can be treated with over the counter pain relievers and do not require a visit to the doctor. But when the pain becomes chronic (lasting for days or weeks) and recurs despite repeated doses of over the counter pain medication, then seeking the advice of a health care professional that has experience in treating head and neck pain is warranted.

How do you know if your pain may be from a “bad bite”?

There are newer technologies that allow trained dentists to evaluate your bite by objectively measuring the muscle tension using the same computerized technology as the EKG. The bite can also be analyzed with unique pressure sensors that reveal the amount of force that is applied during chewing which will help the dentist to figure out the best way to even out the forces. These advances in dentistry help to take the guess work out of diagnosing head and neck pain resulting from a bad bite. Even if you’ve had orthodontic treatment to align your teeth, your What kind of headaches do you have? There are over 100 different specific types of headaches. muscles may not be comfortable in that position. The most common ones are tension headaches, migraine headaches and mixed headache syndrome What can be done if a “bad bite” is causing (a combination of both). Of these common types, the your head and neck pain? tension headache, caused by muscle contractions in the If you’ve ruled out other sources for your pain and want to see head and neck region, tops the list. They are often caused if your bite may be the issue, schedule a consultation and exam by stress, trauma, overuse, dehydration, sleep apnea, a with a dentist that has training and experience in this field. If he bad bite and or chronic poor posture. The pain will range or she determines this to be the cause, there are many options from mild to moderate or even severe in some cases, that range from medication, Botox, oral appliances (splint) and which can trigger the migraine type causing throbbing possibly orthodontics or crowns to correct your bite and put it in pain on both sides of the head. harmony with relaxed muscles. You won’t know until you ask. If you or someone you know has frequent, unresolved headaches, have them call our office or visit our website at What can be done to treat headaches? www.drcraiglandry.com. We may be able to help you. For tension headaches, anything that relaxes the muscles will help. This could be simple things like heat and stretch, over the counter analgesics, relaxation techniques, massage, and acupuncture, to more advanced things like dry needling, electrotherapy, prescription muscle relaxers and Botox injections. Classic migraine headaches typically involve prescription medication specifically designed for migraine headaches.

What if you’ve tried many or all of these with no relief? Head and neck pain can be very difficult to diagnose. It’s important to rule out serious things like a vascular issue, blood pressure problem or tumor, especially in severe chronic head and neck pain. If those conditions have been ruled out, it’s quite possible that the position of your lower jaw and or teeth could be causing some or most of the pain. Many of the large muscles of the head and neck are used to support your lower jaw and guide its daily function of talking, swallowing, chewing and breathing. The way your teeth come together (occlusion) provides the brain with feedback to use those muscles in a specific way for each person. If your teeth are not aligned in harmony with the muscles, tension becomes chronic and pain may follow. 19


y M

TRAIL GEAR solutions

Fawn V. Hernandez

As a trail runner, it’s easy to fill your closet with trail shoes, trail socks, hydration packs, hydration vest, hats, technical shirts, performance shorts, performance tights, arm sleeves, calf sleeves, outer shells, buffs, trekking poles, tiny first aid kits, large first aid kits, headlamps, handheld lights, chafing creams, nutrition options, GPS watches, and sport sunglasses. I’ve found that unless I purchase gear with intention it will likely stay in my closet as it is rendered useless for my personal needs. My approach to gear is focused on what problem I am trying to address. This may be chafing, overheating, nutrition related, or even race specific. These are a few items that helped me in my last training season. 20

Problem: Overheating Solution: Trucker Hat & Orange Mud HydraQuiver Vest

The Trucker Hat When I made the plunge and got bangs I needed a hat that didn’t trap heat but would keep my hair in place. After trying a few typical running hats I nearly gave up because I kept overheating. Flipping through a running magazine I saw a couple of folks wearing trucker hats and I thought, “It looks goofy but breathable!” The trucker hat style keeps my locks where they belong, doesn’t trap heat and provides added sun protection that I wasn’t getting before.


Black Diamond Trekking Poles

Orange Mud HydraQuiver Vest (Hydration Pack) The Orange Mud vest sits higher up on the back so it doesn’t trap body heat like my previous hydration pack. As an added benefit, the vest offers tons of storage in the front making it easy to access supplies and nutrition. With the two-bottle system it works perfectly when aid stations or drop points are available.

Problem: Sandy, hill trail race Solution: La Sportiva Akasha shoes, & trekking poles

At first, I was against the ideas of trekking poles because I thought they would get in the way and, somehow, it would take away from the purity of trail running. Luckily, one of my pacers demanded I utilize them since the course was hilly, sandy and long. Trusting his wisdom, I used the poles and had great results. Trekking poles can take more than a third of the running load off of your legs allowing you to run longer and faster than you might otherwise. Additionally, they provide great balance when jumping over obstacles or streams. Using the trekking poles helped me finish faster and in better condition than I ever expected possible for my 100K

Problem: Stuff to carry Solution: RooSport

RooSport

La Sportiva Akasha Trail Shoes When it was time to purchase new trail running shoes I did a ton of research but felt overwhelmed and no closer to choosing a shoe. I decided to reach out to the Austin Trail Running Company to see if they would offer a phone consultation (Acadiana could use a trail running store!). Not only did they happily oblige, they listened to my needs, asked questions and eventually recommended the La Sportiva Akasha. It’s been a love story ever since (with the shoes and the store!). I ran my entire 100K trail race (62 miles) in the Akasha’s and my feet were very happy at the end. Pam, owner of Austin Trail Running Company, is happy to help you via email, Facebook or phone for all of your trail running gear needs!

I can’t cover gear without mentioning one of my favorites. The RooSport is a magnet snap pouch that attaches to your waistband and offers a large open area and two zippered compartments. Typically, for 15 miles and under I don’t carry hydration but I do like to carry my phone, ID and possibly a nutrition option. It’s nice having quick access to my phone to change a song, rewind a Podcast, or answer a call if needed. Plus, I don’t have to worry about chafing from armbands or bouncy waistband belts. At the end of the day your gear should help you perform better and enjoy trail running more.

Happy Trails! 21


IN THE

OPEN Lizzie Ellis

NASM-CPT, CF-L1

Photo Credit: Mark Johnson

I’ve mentioned in this column before that I am no good at conventional sports. In third grade basketball I could not grasp the concept of playing both offense and defense back and forth so quickly. Straight over my head. I never considered myself an athlete because I was terrible at sports. Even when I started exercising in a gym I still would have never considered myself an athlete. Since starting CrossFit I can confidently say I am an athlete. Apparently, I’m pretty decent at the sport of competitive exercise. Laugh all you want. Then come WOD with me so I can kick your butt. Just kidding. I occasionally beat my husband in workouts and that’s all I really care about.

The Open is also a great way to measure your improvement over the last year. One of the many things that separates CrossFit from other fitness modalities is that you can see quantifiable results. Actual numbers that prove you are, in fact, getting more fit. You can perform a benchmark workout and six months later do it again and see your improvement. Each year in the Open there is always a workout that is a repeat of a previous Open workout. This year, the week four workout, 17.4, was the same as last year’s week four workout, 16.4.

The workout goes as follows: In 13 minutes get as As I submit this column, the CrossFit Open many rounds and reps as possible of 55 deadI hear is in it’s final week. It’s been a grueling lifts, 55 wallballs, 55 calorie row and 55 complaints all four weeks so far and I’m sure masterhandstand pushups. I did this workout the time from mind Dave Castro has something fun as prescribed last year and only made people feeling down (tortuous) planned for the fifth and it to 19 calories on the rower before on themselves because final week. time expired. The deadlifts were pretty they still can’t do a heavy for me at the time at 155 pounds For those of you unfamiliar, the workout as prescribed and and I was terrible at wallballs. I manOpen is five workouts in five weeks have to scale or they still aged 129 total reps. For the sake of refthat determines who moves onto can’t do an advanced erence, the female athlete that won that regional competition and then the movement perfectly. workout got 308 total reps. This year I CrossFit Games. The cool thing about got to repeat this workout. My goal was Screw perfect. the Open is that anyone can sign to just make it off the rower. I still can’t up for it. You are literally competing do handstand pushups, but I wasn’t going to against people from all over the world. The get too far ahead of myself. Getting 165 reps was workouts are released Thursday night, you have my goal. Guess what? I did it! I got off the rower with until Monday evening to complete it and then log your almost two minutes left in the workout. I was too spent to score. For elite CrossFit athletes you follow on social media even try a handstand pushup, but I had met my goal noneand see on TV the Open matters a lot. For folks like me, not theless. so much. It’s just a fun excuse to take your workout a little more seriously, push yourself a bit further and get a taste of what competition is like. My favorite part of the Open besides when it’s over? PR’s! Lots of people do movements or lift weight they’ve never done before. The adrenaline is pumping and your gym friends are cheering for you and boom! You get your first muscle up! The Open magic is real folks.

22

By doing that workout again in a competitive setting I was able to gauge my improvement. I can see undeniable evidence that I am more fit than I was a year ago. All too often we get caught up in results that seem far in our future and it makes us unable to see more gradual progress over time. I hear complaints all the time from people feeling down on themselves because they still can’t do a workout as prescribed and have to scale or they still can’t do an advanced


movement perfectly. Screw perfect. I try to always point out progress for people. Like the person who couldn’t squat below parallel three months ago and can now get through all 55 wall balls in 17.4. Participation in the Open brings on lots of excitement, nerves and competitive drive. Doing the Open last year gave me the bug to compete. I did two local CrossFit competitions last year and expect to do at least that this year. Beyond the competition is the community. In no other sport are the loudest cheers for the person in last place. CrossFit allows anyone to be an athlete. Young or old, regardless of fitness ability, everyone who shows up to WOD is an athlete. This mindset allows us to get competitive and push ourselves a little bit further. After all, outside of your comfort zone is where the real change happens.

By doing that “workout again in a competitive setting I was able to gauge my improvement. I can see undeniable evidence that I am more fit than I was a year ago.

�


A CASE FOR THE

KIPPING PULL UP

Alex Reynolds

The kipping pull-up is probably the most controversial exercise among passionate athletes. CrossFitters love it while traditional lifters and bodybuilders claim it’s a more dangerous and less effective ‘fake’ pull-up. The truth is, kipping pull-ups, and the even more technical butterfly kip, are distinct movements that serve entirely different purposes than a strict pull-up, and for the most part, they really shouldn’t be compared. When the kip is broken down, the reasons for one group’s disdain and another’s praise become quite clear. Essentially, a kipping pull-up is when a leg swing and hip snap are used to 24

propel the body upward and help get the chin over the bar, drastically decreasing the stress placed on the arms. As opposed to a standard strict pull-up, which is a one hundred percent upper body movement, it is easy to see why bodybuilders consider kips to be cheating and an easier pull-up. However, these same reasons are why CrossFitters love the exercise. In competition, kipping pull-ups allow for more reps to be completed at a faster pace, with less fatigue on the upper body. So, in the context of the sport of CrossFit at the least, kips should be given just as much validity as Olympic lifts, the push press or any other

exercise. But for the majority of the population - those who aren’t diehard CrossFitters or bodybuilders, but are still mainly focused on building muscle and strength - does the kip deserve a spot in your workout? The answer is easy: yes and no. The truth of the matter is that kipping-pull ups are a highly technical movement that, when executed improperly, certainly do hold a considerable risk for injury. They are deceiving in the fact that, while they appear to be an easier variation of the pull-up, they actually require more shoulder strength and mobility to safely com-


A HEALTHIER YOU

YEAR-ROUND

FEATURES:

plete. So, for the average athlete, the time put into training and learning how to kip properly may outweigh the exercise’s actual usefulness. For more advanced athletes who want to add variation to their pull-ups or increase the amount of reps they can do, kips can be incredibly useful. During hypertrophy training, kipping pull-ups can be used to complete a few more sets once the arms have reached failure doing strict pull-ups, similar to a spotter slightly helping lift the bar for a couple more reps after failing a bench-press. At the bottom line, the kipping pull-up is a technical movement that serves a great purpose in CrossFit. Due to the kip’s advanced nature, in no way should its validity be questioned because it seemingly makes a traditional exercise ‘easier’. However, depending on the level and goals of the athlete, its applications in an everyday workout can often be limited.

Limited Membership for Premier Care Improved Access to Physician & Medical Team State-of-the-Art Testing Value-added Wellness and Age-Management Services Wellness-Focused Program Measuring Positive Outcomes Improved Digital / Technology Services FREE FitBit® Charge 2 for Proactive Health & Fitness Monitoring

We’ve created Prime Health to be an elite, comprehensive health plan, custom designed for you and your body. Complementary fitness regimens, nutrition programs, hormone therapy, supplements, scheduled wellness and relaxation visits, same-day doctor appointments. We’ve tailored this to be more than your typical “sick-call” medical practice. This is Louisiana’s first private medical membership program, where YOU can be proactive, and feel like you’re in the PRIME of your life.

JOIN THE CLUB!

Limited to 300 members. Schedule a consultation to learn more.

Dr. Thomas K. Bond, MD, MS. BOARD CERTIFIED SPORTS MEDICINE REGENERATIVE MEDICINE

(337) 991-6190 | www.YOURPRIMEHEALTH.com | info@yourprimehealth.com


CYCLING

TRAINER INTERVALS

Dena Eaton No one has ever exclaimed that riding an indoor trainer is exciting. Yes, spin classes are fun, but if you prefer to ride at home, trainer days are probably not on the top of your “fun” list. On a trainer you have to work harder to get the same effects as riding outdoors. Why? Simply put, outdoors you have road friction, wind and hills to contend with in addition to changing gears. Because of this, you’ll have to pedal faster in a bigger gear to get your heart rate up into training zones that have an adequate training effect. On the other hand, because there are no stop signs, lights, or down hills in your living room or basement, indoor training is actually more efficient. Many equate an hour of riding indoors to an hour and a half of riding outdoors. This makes it ideal for those days when weather, work, or family activities prevent you from getting out on the road. If you choose to ride at home on your trainer there are several things you can do to make it less boring. First, put on your favorite high-energy music and pedal to the beat if you want a short, fast workout. If your goal is a long endurance ride, which many people have done indoors, how about a movie or that TV series you’ve wanted to watch. Additionally, here are a few workouts that can keep you motivated. These not only serve to improve speed and power, they also whittle away at the clock quickly as you are focused on the interval and the recovery rather than watching the clock.

CADENCE INTERVALS

This workout is designed to increase your power and speed. Warm up for 15-20 minutes in a medium gear gradu-

26

ally increasing your cadence. Keep your weight on the saddle and try to avoid ‘bouncing’ as your leg speed increases. Perform one-minute intervals using an easy gear and spinning your legs as fast as possible. Keep your rate of perceived exertion (RPE) low—5 out of 10. Recover for three minutes between efforts. Complete at least 10 intervals and then a cool down ride.

CLIMBING

While you can’t quite simulate the stress of climbing on an indoor trainer to perfection, by raising the front wheel of your bike (on a pile of books, for example) you are able to strengthen some of the muscles that are used for powering up hills. Begin these drills with a warm up and gradually progress to 10 minutes of tempo-pace riding. Tempo is a steady pace you can hold for about an hour. Every 4 minutes stand and power out of the saddle as if you are attacking the climb. As you gain power, decrease the interval to every 2 minutes. Finish the ride with a cool down.

SPRINT INTERVALS

After a 15-20 minute warm-up in a light gear, change gears to a moderately difficult one. Sprint as hard as you can for 20 seconds and then continue to spin in the same gear, while backing off on power a bit for 1:30 minutes. This simulates a sprint in a race where you go all out to get off of the front and then settle into a hard tempo pace. Do 5 of these, and then recover with light pedaling for 10 minutes, then repeat. Eventually you should be able to do 3-4 sets.


ENDURANCE INTERVALS

For endurance at race pace, perform a series of 3 minute on, 2 minute off drills. The “On” should be slightly harder than tempo, at about 85-90% of your maximum output. The “Off” should be recovery with a fast cadence. While putting in the miles is important in the cooler months of the year, once you have a base adding in interval sessions throughout the week helps to stave off boredom while increasing your power. Remember to add music to your intervals to keep you motivated. Even better, get your training group together in your basement or garage and spin together while watching old race videos. You’ll be surprised at just how fast the time passes.

Get Fit. Stay Fit. “I know this will transform me into the person I want to be.” Find class and membership information at LouisianaFamilyFitness.com. facebook.com/LouisianaFamilyFitness 336 Heather Dr. | Opelousas, LA | 70570 | 337-942-1326

A Better Tomorrow Starts Today

Qualifying for a traditional rehabilitation center can be difficult for rebounding patients. The Road Home Therapy Center can provide the essential therapy and care needed for rehabilitation without the stringent qualifications required by traditional rehab centers.

14 Large Private Rooms Spacious Living Areas State of the Art Equipment

Only requirement is a three midnight hospital stay and the need for therapy.

830 S Broadway St, Church Point, LA 70525 (337) 684-6318 theroadhometherapycenter.com


RECOVER for the

Dr. Damien Chaisson, DC Nowadays there are many different forms of exercise. Whether it is running, biking, lifting weights, Crossfit, HIIT, yoga, barre, the list could go on and on. All of these disciplines have one thing in common, after you are done with the workout your body needs to recover. Without going into too much detail, Delayed Onset Muscle Soreness (DOMS) is a condition that we have all experienced whether you are new to exercise or considered a wily veteran. DOMS is the soreness you feel the day after an intense workout due to micro-tears in your muscles. While there are many things that you can do physically to relieve some of the angst, such as stretching, or soaking in a bath (hot or cold), the major key to recovery is nutrition. There is a common misconception that carbohydrates (carbs) are a bad thing and there are several fad diets that discourage taking in of carbs. As an athlete or someone just trying to get into exercise your diet should consist of 50-60% of carbs. More importantly, after a workout, run, or whatever your poison, recovery should contain a ratio of 3:1 carbs to protein. Meaning that you should ingest 3 times more carbs than protein after a workout. Ideally, you would ingest this within 30 minutes post workout to maximize glycogen formation (especially after an endurance activity). Optimizing glycogen stores aids tremendously in muscle recovery reducing the impact of these micro muscle tears. To many people’s surprise, chocolate milk is one of the best post exercise recovery aids because of its optimal carb to protein ratio. This is ideal not only because of this ratio but also because it is a liquid. Liquid nutrients reach muscles significantly faster than they do in solid food. Carbs are also important for those 28

Next challenge with Type 1 Diabetes who exercise. It is recommended that those with Type 1 Diabetes consume 15-30g of carbs every 30 minutes while intensely exercising to ensure that they do not become hypoglycemic. Have you ever heard the saying, “you can’t out train a poor diet.” This old adage is true for adults just as much, if not more, for kids. With summer approaching quickly kids will be out in full force playing baseball, soccer, track, gearing up for football and basketball. Youth sports are not just a few short weeks anymore, several have become a year-round ordeal. Which means lots of traveling, meals at the field, and on the go. Nutrition for kids is based on the same principles as adults. We all need the same types of nutrients, kids just need it in different amounts. Depending on age, growth rate and activity level, kids from ages 9-13 need anywhere from 1,400- 2,600 calories and roughly 1,800-3,200 from the age of 14 through high school. Instead of ball park candy bars, pack some unsalted almonds, this snack is packed with protein to aid in their recovery between games. Substitute whole wheat bread and lean meats for those nachos and hot dogs. Fruits and veggies are always a good choice while trying to stay away from added sugars and fats. These simple food choices will not only help them with recovering from one game and preparing for the next, but it will aid in their overall healthy development. While this is recommended recovery aid, talk with your trainer and/or doctor regarding specific workout and nutrition plans that will best fit you and your children’s fitness goals.


Repair and rebuild damaged tissue naturally through targeted interventions. NON-SURGICAL PROCEDURES FOR:

whiplash injury • lower-back pain arthritis fibromyalgia • carpal tunnel syndrome damaged tissues • tendons • ligaments cartilage • spinal disc bone • and more

DR. THOMAS K. BOND, MD, MS.

The first physician to perform US-guided Regenerative Injection procedures in Louisiana.

try our new design on demand service unlimited requests

unlimited revisions

dedicated designer dedicated account manager

design

development

publishing

337-501-5015 | info@eyeboxmedia.com like this magazine? it’s our work!

marketing

SCHEDULE YOUR CONSULTATION TODAY!

FASTER

WITH REGENERATIVE MEDICINE

337 • 264 • 7209 | www.totalcare-la.com

HEAL


meditation for

wellness

Vera Riley

Meditation is something that many of us know is good, but it is also somewhat of a mystery. Successful people are often quoted stating that their meditation practice changed their lives. How does it do that? By allowing us to slow down our minds. With so many daily tasks and media vying for our attention, our brain is always on. This keeps our brains firing on all cylinders, inefficiently, and causing undue stress on the body. Meditation slows down the processing of information in our brains. Different parts of our brains either shut off or slow down immensely and allow a reprieve when we are meditating. This increases our ability to focus on one thing at a time. One of the most important benefits is the reduction in anxiety and stress. Our anxiety levels decrease because of two things: our brain lessens its reactions to painful situa30

tions that cause us stress and because we are more focused, the part of our brain dedicated to rationalization and analyzation is more active. Thus we tend to approach stressful situations more rationally. Meditation is not overly complicated, but somehow allows for dramatic changes in our lives by looking inward and being aware of how our minds react. Along with the improvement of focus and concentration, a daily meditation practice increases happiness, quality of sleep and reduces blood pressure. The greatest barrier to these benefits is staying consistent with meditation. Yes, there are some who practice for hours, but all a beginner needs to do it start with a few dedicated minutes a day to start growing their practice. Starting with such a small increment of time means this is a habit that can be added easily to your day and is more


likely to stick. The best way to do this is to set a timer for 3-5 minutes. Having a timer allows our mind to stay calm and not dwell on how much time has passed. The best time of day to meditate is either first thing in the morning, before breakfast or in the early afternoon, before dinner. Whichever time is chosen, keep the meditation at that time for consistency. There is no requirement that we be calm when starting meditation, because we cannot always control that feeling, but selecting a place that is quiet and less busy will help with focus. Start in a comfortable seated position, maybe on a pillow or blanket, close the eyes and focus on the inhale and exhale of breaths. After the first few breaths concentrate on taking deeper breaths and making sure the exhale length matches the inhale. Refrain from trying to clear the mind. This is usually what we think we are supposed to do in meditation, but meditation is an observation of the activities of our minds. Observe the thoughts as they come, see them, recognize they are there, but do not react. Take a little time to see what our minds are doing while we breathe. Counting the breaths can be helpful with mindfulness and staying focused on the meditation rather than on everything going on around us or in our lives. Counting each inhale from “1” to “10” then starting back at “1” will keep us focused on the breath. If we find that our mind wanders during this counting, we can simply go back to “1” and begin again. Some find it helpful to recite a mantra while meditating

to keep focus and have a directing purpose for their meditation. Others will practice focusing on different sensations in the body during mediation or small sounds around them. This still allows for the mind to calm, focus on one thing and practice the calming breath. To end a meditation, slowly become aware of the surroundings, open the eyes and move slowly from the seated position. This will keep the mind in a rested state for a few minutes longer. If this still sounds too daunting to attempt solo, there are several mediation apps, videos and podcasts that offer guided meditations. And be sure to check out local yoga studios because they often have someone who leads meditation classes.

A yoga studio created with love to make you feel at hommmme.

Broussard Commons | 817 Albertson Pkwy, Ste F | 337-247-1701

Like Us

Follow Us


Cook Book

Cinnamon Rolls Directions:

Heat your coconut oil, sea salt, and water in a small sauce pan and bring to a boil for about 45 seconds. Remove from the stove and mix in your tapioca flour immediately. Let this cool for about 5 minutes and then mix in your whisked egg and coconut flour. At this point the mixture will probably look really weird and you'll probably be wondering where I am going with this but keep on keeping on, trust me! Incorporate all ingredients well and then lay the mixture on a flat sheet of parchment paper on the counter. This is where you'll need to mix and knead your mixture enough to wear it becomes cohesive and forms a dough. Once a dough is formed, knead for about 2 minutes and then place another piece of parchment paper over the dough, roll the dough into about 1/4 inch thick sheet. To make the filling: combine all ingredients in a food processor until smooth or as smooth as possible. Spread the mixture as best as you can onto the sheet of dough, this will be tough because the mixture is very sticky. The mixture doesn't have to cover the entire sheet completely but do your best to spread to the edges. You'll need to get your hands dirty for this, no spoons necessary. Once the mixture is spread, lightly and carefully roll the dough into a log and press the edges into the log to form a smooth surface. Cut the log into whatever thickness of cinnamon roll you'd like, I suggest about 1.5 inches thick. Heat the oven to 350F and place the cut cinnamon rolls close and gathered together onto a sheet of parchment paper lined in a cake pan. Bake for about 30 minutes. For the icing: blend the ingredients together in a hand mixer until incorporated and fluffy. Once the cinnamon rolls are done and removed from the oven, allow to cool for a couple of minutes. Lightly ice each and serve with a sprinkle more of cinnamon if you'd like‌ ENJOY!


Dough Ingredients: 1 cup tapioca flour 1/2 cup coconut flour 1/2 cup water 1 egg 1/2 tsp salt 1/2 cup extra virgin unrefined coconut oil

Filling Ingredients: 4 dates, pitted 2 tbsp pure maple syrup 1 tbsp cinnamon 1/3 cup raw pecans

Icing Ingredients: 3 tbsp palm shortening 1 tbsp full fat coconut milk

(I used Native Forest pure coconut cream in the can)

1 tbsp maple syrup

Contributed by

Christina Sciarrillo


2017

ZYDECO MARATHON & 1/2

WINNERS s n o i t a l u t a r g n Co Half Marathon

Marathon

Men

Men Place

Name

City

Time

Place

Name

City

Time

1

Chris Lapoint

Youngsville LA

2:45:07.3

1

Michael Bradley

Lafayette LA

1:15:22.4

2

John Hitter

Lafayette LA

2:47:58.9

2

Frederic Bonvillain

Lafayette LA

1:22:07.6

3

David Melancon

Austin TX

2:56:43.1

3

Matthews Vargas

New Orleans LA

1:22:36.4

Women

Women Place

Name

City

Time

Place

Name

City

Time

1

Kate Rountree

Lafayette LA

3:12:14.6

1

Jennifer Howell

Elton LA

1:33:01.6

2

Mallory Baker

Roanoke TX

3:25:10.0

2

Amanda Moorefield

Austin TX

1:34:07.8

3

Lindsay Carl

Melbourne FL

3:34:18.0

3

Jamie Scott

Lafayette LA

1:36:28.1

See You in

2018! Registration Opens Soon!


First

Annual

ED’S SPORTING GOODS

& SHOOTING CLAYS RANGE 337-652-7518

EDSSPORTINGGOODS.COM 21325 Chestnut Rd. Kaplan, LA 70548 For more information contact Kevin Breaux at 225-573-9345 or Kevin@herohunts.org


Recover The Stick

The Body Stick is the perfect massage tool. Use by yourself or with a partner to increases circulation and decreases muscle stiffness. This semi-flex stick with segmented rotating spindles painlessly compresses and stretches out all major muscles.

GRID STK Foam Roller

The GRID® STK and GRID® STK X are an innovation in hand-held foam rollers. Specifically designed with GRID® surface and AcuGRIP handles to roll, release and relieve minor aches and pains.

Roll Recovery R8 Massage Roller

The R8 Massage Roller from Roll Recovery is an a revolutionary new massage tool sure to keep your legs fresh and aid in proper post exercise recovery. The patented technology self adjusts to different leg sizes and targets the quads, hamstrings, IT-bands, gluteus, calfs, shins, hip-flexors and more.


ry Tools ProStretch Single

The ProStretch allows users to target the gastroc, hamstring, soleus, Achilles tendon, anterior tibialis as well as the inverters and everters. The unique design improves exercise effectiveness and patient compliance while facilitating rapid rehabilitation.

IRONMAN Inversion Table

The Ironman Gravity 4000 inversion table is built with a durable tubular steel frame with a scratch resistant powder coated finish. Memory-foam vinyl covered backrest for a comfortable head and back. It has tough rubber non-skid floor stabilizers that provide stability when inverting.

MobilityWOD Supernova 2.0

The MobilityWOD Supernova 2.0 is a robust new redesign of one of the most popular recovery products Rogue offers. Like the original Supernova, Version 2.0 offers an alternative to traditional foam rollers and massage balls, with an improved nylon frame construction, grip-strong TPE tread, and an innovative, fully updated groove pattern for deep tissue therapy.


Early

Values of Activity

Our youth gravitate towards opportunities that allow them to be mesmerized by some type of device these days. This increased accessibility of certain items sets an expectation for children that makes mostly everything seem easier, quicker, and require less critical thinking all the while being done sedentarily. We cannot fault the children; however, we must analyze the process of those setting the example. There should be a capacity for instilling a value in moving over sitting, sunshine over air conditioning, and for hope’s sake Kodak moments over Snapchat. Parents, caregivers, teachers, and anyone in a leadership role for young people must dedicate time towards true physical education. Being more active from an earlier starting point has benefits including, but not limited too: progressed motor control, improved body composition, confidence, and finally, energy expenditure! Children these days seem to burn more from their mouths moving rather than their feet moving. As leaders, we must make it a point to show children how to be active rather than tell them to be active. One on one time and self-awareness are to be considered when attempting to initiate the ability to coach a child to be more active. Children will learn through mimicking the actions of their parents while at the same time, performing their due diligence to observe their parents when they may not be looking. All in all, give yourself, your children, and the youth of our community in general the opportunity to get to a healthier place. Spend time together at an outdoor event such as a fair or a workout. Be consistent with time spent outdoors and moving around away from the monotony that technology can create. Let it be known and seen that as a leader you place a value on your own health and wellness, and your efforts will surely be contagious.

ETHAN SMOORENBURG 38


May Community Workouts Every Saturday in May @ 10am

All Community Workouts are open to the public. Bring any of your favorite people! Victory Loves Company! Contact participating club for further details. We look forward to Coaching you!

Anytime Fitness Couret Farms: (337) 706-8385 Anytime Fitness Opelousas: (337) 678-4100


DIY simple TUNE UP Chris Baker There’s no reason to bring your bike in for a full tune-up every month. Those maintenance bills can add up quickly, and it’s time you started doing some simple preventative work yourself to save your wallet in the long run. As the old saying goes; “An ounce of prevention is worth a pound of cure.” Here’s three simple maintenance tips that you can perform in less than 30 minutes to keep your bike riding like new. A bike stand will help with all of these operations, but in case you don’t have one, flipping your bike upside down and resting it on the handlebars and seat could also work.

practical) approach is to purchase a chain cleaner like Park Tool’s Cyclone Chain Scrubber. Fill the scrubber with a degreaser, attach to your chain, and pedal the chain through the scrubber about 15 revolutions. Clean the chain with a dry rag when you are finished, and then apply lube to the chain to keep it rolling smoothly.

Cleaning the Chain

There’s a lot of methods for cleaning the chain, and some are way more involved than others. You could completely remove the chain and soak it, or disassemble the chain and clean each roller. But the simplest (and most

40

When applying lube, put a small drop on the top and bottom of each chain link. This process goes pretty quickly if your bike is on a stand and you pedal the chain with one hand

while applying lube with the other. Use a clean rag to wipe off excess lube as you spin the chain. Ideally, you want a thin coating along the entire chain.

Adjust the Brakes

If you pull on your brakes and the lever reaches your handlebar before you feel your bike stop, then it’s (past) time to adjust your brakes. Ideally, you want to be able to pull on your brakes with one or two fingers and have the brakes “stop” with plenty of room between the lever and handlebars for your other fingers. See picture. Make sense?


The culprit for bad brakes is either worn pads or stretched cables. Stretched cables is an easy fix, worn pads are not. If the pads are worn, you will need them replaced very soon, but this trick will get you by in a pinch. Start by turning the barrel adjuster on the brake caliper (this is the spot where the cable enters the brake housing near your grips) clockwise one click at a time, and test your brakes after each adjustment. Generally, this will solve your problem. If the barrel adjuster becomes completely tightened and your brakes still aren’t responding correctly, you need to completely loosen the adjuster, undo the pinch bolt, and pull a small amount of cable through. Then begin again by slowly tightening the barrel adjuster until your brakes are working as intended.

Smooth the Shifting

Erratic shifting is never fun. It ruins your momentum when you see a climb coming up and shift into a lower gear, only to have your chain halt and bounce between two gears before finally catching a full pedal rotation later. More than likely, the reason behind bad shifting is loose cable tension. Put your bike on a bike stand and shift into the lowest cog. Turn the barrel adjuster on your rear derailleur clockwise about half a rotation, rotate your pedals, and shift once. If the chain doesn’t immediately jump to the next cog, make another half-turn on your barrel adjuster and shift again. If the chain starts to jump two cogs with every shift, you tightened too far. You’ll only be making small adjustments to the barrel adjuster, and when the shifting feels smooth, you’re done.

ProTip: A good bike stand will make bike maintenance way easier. Remember, a smoothly operating bike doesn’t just perform better, it’s more fun to ride and safer to boot.


APRIL Race Date

Race Name

Race Type

City

State

4/15/2017 4/15/2017 4/15/2017 4/15/2017 4/15/2017 4/15/2017 4/15/2017 4/15/2017 4/15/2017 4/15/2017 4/22/2017 4/22/2017 4/22/2017 4/22/2017 4/22/2017 4/22/2017 4/22/2017 4/22/2017 4/22/2017 4/22/2017 4/22/2017 4/22/2017 4/22/2017

Zydeco Crawfish Festival 5K Downtown Pensacola Justice Jog Pig Run of Lake Nona Color Us United 5K Crescent City Classic Dallas Easter Run Green 6.2 OCF 5K Run/Walk - Dallas Rave Night Run - Houston Speedster Relays ColorMy5K Color Run - Orlando, FL FICPA Foundation 1040K Run Mullet Man Triathlon Tri The Island Triathlon VOL Cajun Fest 5K Inglewood Classic 5K/Walk Badlands 50 Swinging Bridge Trail Run Tupelo Sprint Triathlon Fiesta Mission 10K Run the Grove 5K Second Chance Run - Houston West End Brew Run

5K run 5K run 5K run 5K novelty run 10K run 4M, 1M run 10K, 5K run | kids run 5K run 5K novelty run relay 5K novelty run 10K, 5K run | kids run sprint triathlon sprint triathlon 5K run 5K run | Walk 50M, 50K run 15K, 4M trail run sprint triathlon 10K, 5K run | kids run 5K run | kids run 5K run 5K run

Gulf Shores Pensacola Orlando Bossier City New Orleans Dallas Houston Dallas Houston Austin Orlando Miami Perdido Key Pensacola Beach Marrero Alexandria Biloxi Tishomingo Tupelo San Antonio Houston Houston Houston

AL FL FL LA LA TX TX TX TX TX FL FL FL FL LA LA MS MS MS TX TX TX TX

4/23/2017 4/23/2017 4/23/2017 4/23/2017 4/27/2017 4/29/2017 4/29/2017

Star Wars Half Marathon - The Dark Side

Orlando New Orleans Houston Austin Miami Birmingham Orlando

FL LA TX TX FL AL FL

St. Petersburg

FL

St. Petersburg Lafayette Thibodaux Gonzales Eunice Bay St. Louis Dallas Houston

FL LA LA LA LA MS TX TX

Miami

FL

Pensacola

FL

4/29/2017 4/29/2017 4/29/2017 4/29/2017 4/29/2017 4/29/2017 4/29/2017 4/29/2017 4/29/2017 4/30/2017 4/30/2017

42

13.1M run 5K, 1M run Run for Wellness 5K 5K run Statesman Cap10K 10K run Mercedes-Benz Corporate Run - Miami 5K run Restoration Run 5K/15K 15K, 5K trail run | 1M run OCBA Law Day 5K: Running for Your Rights 5K run supersprint triathlon | youth St. Anthony Meek & Mighty Mini Triathlon triathlon St. Anthony's Triathlon sprint triathlon Courir du Festival 5K 5K run Crawfish Crawl for College Scholarships 5K run Relay For Life of Ascension Parish relay Zydeco Triathlon triathlon It Takes Two 4 x 4 Relay 8M relay Baylor Tom Landry Sunny Kids Triathlon youth triathlon Texas Children's Hospital Family Fun Run 1M run | kids run olympic triathlon | sprint triathMack Cycle Tri Miami lon/duathlon Pensacola Triathlon olympic, sprint triathlon A Run Through History


MAYAND BEYOND Race Name

Race Type

City

State

5/6/2017 5/6/2017 5/6/2017 5/6/2017 5/6/2017 5/6/2017 5/7/2017 5/13/2017 5/13/2017 5/13/2017 5/20/2017 5/20/2017 5/26/2017 5/27/2017

Cpl Matthew Richard Foundation 5K Beast For A Day Girls on the Run 5K - Lafayette Great Huey P. Long Bridge Run Q50 Cinco de Mayo Thibodaux Firemen's Fair 5K Girls on the Run 5K - Baton Rouge Dean Williams 5K Louisiana Triathlon Race for Refuge 5K Fat Boy NOLA Run Holy Angels David Rice Memorial 5K Greek Festival Run New Orleans Triathlon

5K / Walk 12H, 6H run 5K run 5K run 4M trail run | kids run 5K run 5K run 5K run sprint triathlon 5K, 1M run 5K run | kids run 5K run 5K, 1M run olympic triathlon | sprint triathlon/duathlon

Iota St. Francisville Lafayette Harahan New Orleans Thibodaux Baton Rouge Shreveport New Roads Thibodaux Metairie Shreveport New Orleans New Orleans

LA LA LA LA LA LA LA LA LA LA LA LA LA LA

6/3/2017

Q50 Races Run To The Hills

10M, 5M run

Franklinton

LA

7/2/2017 7/4/2017 7/12/2017 7/26/2017 8/5/2017 9/2/2017 9/9/2017 9/17/2017 9/23/2017

Freedom Fest Sportspectrum Firecracker 5K NOTC Summer Series Race NOTC Summer Series Race Full Moon Trail Run Knobbies At Knight Q50 Races 5Kanine Trail Race Piney Hills Classic XXIV Best Of The Bayou 5K - Glow Run

sprint triathlon/duathlon | 2M run 5K run 2M run 2M run 5M trail run Mountain Bike Race 5K, 1.5M trail run Mountain Bike Race 5K run

New Roads Shreveport New Orleans New Orleans Mandeville Alexandria Mandeville Ruston Houma

LA LA LA LA LA LA LA LA LA

9/30/2017 10/1/2017 10/7/2017 10/8/2017 10/21/2017 10/21/2017 10/22/2017 10/28/2017 10/28/2017 10/29/2017 11/4/2017 11/5/2017 11/12/2017 11/18/2017 11/18/2017 11/23/2017 12/9/2017

Children of the Cane LOCOfest, Shreveport Sportspectrum Revel Run Acadiana Classic Cane Field Classic Warrior Dash Louisiana Ochsner Ironman 70.3 New Orleans Heroes Run River Roux Triathlon Beast Master Giant Omelette 5K Log Jammer Half Marathon Cotton Land Marathon Big Easy Running Festival Winnsboro Garden District 5K Turkey Day Race Cajun Country Run

100M, 100K, 50K run Mountain Bike Race 15K, 5K run Mountain Bike Race 4M, 2M, 1M run 3.2M obstacle run half triathlon 13.1M, 5K run | kids run half triathlon Mountain Bike Race 5K run 13.1M, 5K run 26.2M, 13.1M, 5K run | kids run 13.1M, 4M, 1M run 5K run | kids run 5M, 0.5M run 13.1M run | 10K, 5K trail run

Port Allen Shreveport Shreveport Lafayette Port Allen St. Francisville New Orleans Shreveport New Roads St. Francisville Abbeville Shreveport West Monroe New Orleans Winnsboro New Orleans Lafayette

LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA

Race Date

43


Mother’s Day is May 14th!

All moms love less stress, so why not give yours a stress-fix™ body care gift with an aroma proven to reduce feelings of stress? Better yet, gift it to her with a Mon Rêve Salon & Spa gift card!

It’s a wonderful way to make Mom’s Day!

A HEALTHIER YOU

YEAR-ROUND

FEATURES:

We’ve created Prime Health to be an elite, comprehensive health plan, custom designed for you and your body. This is Louisiana’s first private medical membership program, where YOU can be proactive, and feel like you’re in the PRIME of your life. Limited Membership for Premier Care Improved Access to Physician & Medical Team State-of-the-Art Testing Value-added Wellness and AgeManagement Services

Wellness-Focused Program Measuring Positive Outcomes Improved Digital / Technology Services FREE FitBit® Charge 2 for Proactive Health & Fitness Monitoring

JOIN THE CLUB!

Schedule a consultation to learn more.

Dr. Thomas K. Bond, MD, MS. BOARD CERTIFIED SPORTS MEDICINE REGENERATIVE MEDICINE

(337) 991-6190 | www.YOURPRIMEHEALTH.com | info@yourprimehealth.com

try our new design on demand service unlimited requests

unlimited revisions

dedicated designer dedicated account manager

design development publishing marketing 337-501-5015 | info@eyeboxmedia.com like this magazine? it’s our work!


A HEALTHIER YOU

YEAR-ROUND

We’ve created Prime Health to be an elite, comprehensive health plan, custom designed for you and your body. Complementary fitness regimens, nutrition programs, hormone therapy, supplements, scheduled wellness and relaxation visits, same-day doctor appointments. We’ve tailored this to be more than your typical “sick-call” medical practice. This is Louisiana’s first private medical membership program,

FEATURES:

where YOU can be proactive, and feel like you’re in the PRIME of your life.

Limited Membership for Premier Care Improved Access to Physician & Medical Team State-of-the-Art Testing Value-added Wellness and AgeManagement Services

Wellness-Focused Program Measuring Positive Outcomes Improved Digital / Technology Services FREE FitBit® Charge 2 for Proactive Health & Fitness Monitoring

JOIN THE CLUB! Limited to 300 members. Schedule a consultation to learn more.

Dr. Thomas K. Bond, MD, MS. BOARD CERTIFIED SPORTS MEDICINE REGENERATIVE MEDICINE

(337) 991-6190 | www.YOURPRIMEHEALTH.com | info@yourprimehealth.com


Active Acadiana April 2017  

Acadiana's only fitness and recreational activity publication.