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HEALTH

NUTRITION

FITNESS

OUTDOORS

GYMNASTIC STRENGTH TRAINING

CROSSFIT KIDS GAIT ANALYSIS LA SOAR

KIDS ON THE

GEAUX activeacadiana.com April 2018

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KAYAKING FOR FITNESS


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APRIL 2018 ISSUE

Colby Albarado, Publisher Andrew Ward, Editor in Chief FEATURED CONTRIBUTORS

Lizzie Ellis, NASM-CPT, CF-L1, Pn1 Malcolm Stubbs, M.D. Fawn V. Hernandez Katie Frank, MS, LAT, ATC

CONTRIBUTORS

Chris Baker Brooke Kobetz Megan Eimers Nanette Cook Cailyn Duval Dr. Derrick Hines, D.P.T. Dr. Damien Chaisson, DC, NCSF-CPT Dren Asselmeier Alex Reynolds

LAYOUT

Eyebox Media

On The

Cover KIDS ON THE GEAUX WOMAN’S FOUNDATION

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


CONTENTS Gymnastic Strength Training

10

It’s Not Me, It’s You

22

Active with Autism

Pump & Crunch Cookbook

12

04 From the Editor 06 Active Events 08 CrossFit Kids 10 Gymnastic Strength Training 11 Youth Pitching Injuries 12 Active with Autism 14 International Marathons 16 Finding Activities for Your Kids 18 Float Recovery for Acadiana 20 Your First Ironman 140.6 22 It’s Not Me, It’s You

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24 Gait Analysis 26 Kids on the Geaux 28 Kids Love Being Outside 30 Youth Sports 32 LA SOAR 34 Kayaking for Fitness 38 Pump & Crunch Cookbook 40 MTB Trail Etiquette 42 Upcoming Events

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Ready... Set...

! y a l P

Each year, we save an issue in the Spring for the kids. The youth of the area, the future of our communities, these little guys need our complete attention and guidance when it comes to healthy activities and positive wellness choices. Thankfully, there are local groups and leaders who have contributed to this issue with their advice, expertise. In our article, “Finding Activities for Your Kids”, our columnist writes that “According to the Centers for Disease Control and Prevention, children should get 60 minutes of moderate to rigorous physical activity per day. Sadly, many kids aren’t getting their exercise needs met, even if they are participating in organized sports and take P.E. classes.” This is a major issue in our community, and childhood obesity rates continue to climb without adequate daily exercise. Regular contributor City-Parish Council Member Nanette Cook also writes, “According to results from a study published by the American Medical Association here are some positive effects for children who are allowed to engage in free and unstructured play in the outdoors. ▷▷ It boosts problem-solving skills, focus and self-discipline. ▷▷ Socially, it improves cooperation, flexibility, and self-awareness. ▷▷ Emotional benefits include reduced aggression and increased happiness. ▷▷ Children may be smarter, better able to get along with others, healthier and happier when they have regular opportunities for free and unstructured play in the out-of-doors.” As long as there continue to be positive initiatives toward creating good behaviors at an early age, there can be a chance to turn the negative trends around. If you’re reading this now, take a few minutes of your day THIS DAY, and play outside with your kids. Take them for a nature hike, kick around a soccer ball, whatever it is… make it an activity done together that will show them a true healthy habit.

From the

EDITOR 4

Andrew Ward / Editor-In-Chief


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CROSSFITKids

Katie Frank , MS, LAT, ATC

Young people have gotten their fair share of attention lately. Rightfully so, they’re our future. Hopefully they understand the hefty obligation that comes with being part of a successful, developing community. Do you think all children, or blossoming adults, are aware of these obligations? Not a chance. Children ages 3-18 vary a great deal, but do have one thing in common. They’re in a great spot to begin retaining valuable, useful, and gratifying things. One of these certainly includes health. Greg Glassman (the founder of CrossFit) can explain the fundamentals of his adult fitness movement in one hundred words. Check out CrossFit.com, scroll south, and you can read them for yourself; this has become a particularly easy and fun way towards health! Why not start young? The CrossFit community has recently embraced the idea of planting an early seed, contending with childhood obesity, and creating an exercise approach just for kids. CrossFit Kids (CFK) is for that unique group of 3-18-yearolds. Mechanics, Consistency, and then Intensity sets the chain of command. First, make sure they are moving correctly. Incorrect movements mean pain or injury in the 8

long run. Then, ignite a sense of self-discipline by encouraging the group to return. Lastly, inspire work hard. Plain and simple. Before questioning safety and how young is too young to be in an exercise class, realize that good movement throughout childhood and adolescence is a deep emphasis of CFK. Most of us are very aware of why correct body movement is so important; the way we treat ourselves early has a lot to do with how we feel later on. “Consistently good mechanics translates to physical literacy,” which means an early start to good habits. Designed for a wide range in age and experience, CFK does its job in accounting for the varied development levels. It’s minimalist, relatively inexpensive, and lets kids do what kids should do best: play. Gymnastics, climbing, biking, and swimming sounds more like a play date then organized exercise. In fact, as with adult CrossFit, routine is the enemy. Perfect for the dwindling attention spans of our youth. Oh, and keep in mind the general mental benefits of exercise. Cognitive function increases with CFK, which means a positive impact on academics.


These programs can be found in over 1,800 gyms and more than 1,000 schools worldwide. If you do an internet search for official CrossFit Kids locations, there are five locations (if not more) in and around Acadiana that offer it. There always exists a sense of responsibility for the older ones to share their knowledge, experienced folks to bestow their wisdom, and our weathered community to distribute their insights. Helping future generations to be more mentally and physically prepared than you were is a selfless act unlike any other.

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GYMNASTIC Brooke Kobetz Lately I have been obsessed with gymnastics strength training (GST). I have been thinking about it so much that I forwent my monthly nutrition article to share with you what I think is the mecca of strength programs for endurance athletes. After failing to complete an ultra-marathon due to a recurring hip issue, I knew I had to rework my base. Years of alternating running with sitting in a desk had left my body tight and fragile. I even had trouble squatting correctly which made lifting weights very difficult. I combed through various research papers and watched many popular YouTube channels for different routines and came across popular podcast host, Tim Ferris. I listened to his interview with Christopher Sommer, a renowned former U.S. Gymnastics coach, about his adult gymnastics program, Gymnastic Bodies. Three hours through the podcast I was excited and determined to work these movements into my routine. Think about it; there’s a reason kids that participate in a gymnastics program are often stronger, fitter, and faster than others. That’s because gymnastics focuses on fundamental bodyweight strength, mobility, and flexibility, targeting every single muscle in your body. Fundamental movements can easily be applied to an adult exercise program. I’m not talking about dismounting a vault, I’m talking about taking the strength and mobility work completed by world class gymnasts and applying it into a workout routine fit for any age and every level. Mobility can be described as the ability to move a joint like the shoulder or hip, freely in its full range of motion. What is unique about GST, is that it focuses on building equal parts strength and mobility with movements like bear crawls, thoracic bridge, hollow body rocks, ring rows, rope climbs, and Jefferson curls. Watch a child play and notice their movements, how effortless they bend and bounce. Sommer explains that adult bodies become brittle from years of 10

STRENGTH TRAINING

abuse. Decreased mobility results from time spent sitting in desks hunched over doing work or lifting heavy weights without working mobility. The 8-5 office worker has loss of mobility in hips and shoulders. The gym rat that looks like superman, struggles to sit in a straddle and touch the ground or hang straight armed from a bar. Many distance runners struggle sitting low in a squat due to the stress that the put on their hips. What’s the purpose of having strength if you can barely move? The programs are also built for consistency, not intensity. Intensity is built up, slowly focusing on form and proficiency of movement instead of completing as many rounds as possible. It is a known fact that endurance athletes often forgo strength training, so the focus on consistency is ideal. Could it be possible to regain long-lost movement in these old joints and heal my injury? I researched movements, took some classes, and ultimately purchased Sommer’s program due to the convenience of being able to follow along with online workouts at home while traveling between 3 cities for an internship. In one month my injury was completely gone and since January I’ve been able to consistently fit in a 3 day a week strength training schedule, something I’ve never accomplished before. My core is super strong and most importantly, I feel stronger and more solid in my runs! What do you need to start? The programming requires little equipment. I hung a rope up from a tree in my backyard, bought a pull up bar and rings off Amazon, and made paralletes out of PVC pipes. In addition to Sommers programs, you can find workouts for free on YouTube. If you’re more the workout class-type, LA Gymnastics in Youngsville has an affordable adult gymnastics classes for both beginners and more advanced students, and GymFit in Baton Rouge is a literal playground for that kid trapped inside us all!


YOUTH 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!

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.

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.

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.

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.

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 and avoid long term consequences. Be smart, play smart, and have fun!!

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.

DR. MALCOLM J STUBBS M.D. Dr. Stubbs is Board Certified by the American Board of Orthopedic Surgery, a Fellow of the American Academy of Orthopedic Surgeons, and fellowship trained in the field of Sports Medicine and Arthroscopic Surgery.

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ACTIVE

withAUTISM ELIZABETH BLUM

The month of April is Autism Awareness Month. Autism is a developmental disorder which typically appears in early childhood. There are many characteristics associated with this disability such as speech delays and poor motor skills. According to the Center for Autism Research, there can also be deficits in social interaction, along with restricted, repetitive interests or activities. Research shows that exercise can help reduce these repetitive behaviors that some people with autism engage in when the world around them becomes too much to handle. The repetitive motions involved in exercising helps them to calm themselves. Growing up with Autism, I experienced delays in communication and motor skill development. Consequently, starting at a young age, I was placed in sports such as swimming to help improve these areas of weakness. As stated by Autism Speaks, swimming is an excellent activity for those with autism since it improves speech, coordination, sensory integration, social skills, self-esteem, and cognitive processing. Swimming is also a great example of parallel play in a less crowded and relaxed environment. Another activity that I became passionate about in high school was running. This is another activity which is great for those with autism since it improves coordination and endurance. Since I have started running, I have met so many wonderful people who share the same passion and it’s really helped make socializing easier for me. Our running community has always been supportive of me and my differences. They treat everyone with respect regardless of ability level, which is nice. Much like swimming, this activity has always been something I can turn to when the world seems too hard to handle. All you need is a good pair of running shoes, the open road, and all your troubles instantly go away.

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INTERNATIONAL

MarathonS GREAT WALL MARATHON

May

The annual Great Wall Marathon in Tianjin Province, China sells out extremely quickly and it’s no surprise as to why. Runners get the chance to race through secluded and rarely visited areas of the Great Wall, taking in panoramic views. If you are up to conquering over 20,000 steps over varied terrain, the Great Wall Marathon should be on your bucket list.

HONOLULU MARATHON

KILIMANJARO MARATHON

February

Under the watchful eye of Mt. Kilimanjaro, runners will wind their way through the town of Moshi Tanzania, with scenes of banana and coffee plantations. The chance to experience the wildlife and unique culture of the area is appealing for many marathon runners who like adventure. Exploring the Serengeti or taking a trip to Zanzibar is also a must-see for runners who sign up for the race.

December

BMO VANCOUVER MARATHON

May As the fourth largest marathon in the world, runners should sign up for the Honolulu Marathon quickly in order to secure their spot. The exotic locale of Hawaii is what makes it a popular honeymoon destination, but marathon runners will be able to take in the beautiful scenery in this race as well. The stunning views of Honolulu’s shoreline, state parks, and Iolani Palace are absolutely breathtaking. Make sure that you get there well before race day because the luau with Hawaiian music and dancing is not to be missed.

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ATHENS CLASSIC MARATHON

November

Experience the race where marathons allegedly got their start by running the Athens Classic Marathon in Greece. This race starts in the city of Marathon, where you will pass by iconic sites such as the tombs of Athenian soldiers and wind along the coast through Nea Makri before ending in Athens.

TOKYO MARATHON

February

Asia’s largest marathon attracts huge numbers of runners each year and it’s no surprise as to why. The course takes runners through Tokyo’s past, present, and future with views of the Imperial Palace and the Tokyo Tower.

BIG FIVE MARATHON

June This marathon begins at the top of Vancouver’s Little Mountain and allows you to take in striking views of the city. The race begins in May, when Vancouver’s flowers are in full bloom as you run through scenic city sites and magnificent shoreline views. The BMO Vancouver Marathon was named a Top 10 Destination Marathon by Forbes.com and is Canada’s most scenic urban marathon.

In Limpopo, South Africa, the Big Five Marathon attracts runners from all over the world who want to experience the wildlife of the African Savannah. The course takes runners through the Entabeni Game Reserve, giving them the chance to see Africa’s most popular game such as elephants, rhinos, lions, and buffalo.


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FINDING

ACTIVITIES

FOR YOUR Megan Eimers

Kids

It’s one thing to make yourself exercise. It’s another thing entirely to encourage your kids to get active every day. According to the Centers for Disease Control and Prevention, children should get 60 minutes of moderate to rigorous physical activity per day. Sadly, many kids aren’t getting their exercise needs met, even if they are participating in organized sports and take P.E. classes. To make exercise a daily habit, kids need to find a workout that doesn’t feel like a chore. For parents with exercise-hating kids, this may sound like an impossible task. Here are a few tips to help you find a workout that your kids will enjoy: RESPECT THEIR EXERCISE PREFERENCES Rather than waste time trying to convince your child that soccer is a blast, allow them to explain why they don’t want to give it a try. Is it too competitive? Do they prefer to workout indoors? Listen to their preferences and make a list of what they like and don’t like. Once you have a list, you can begin to brainstorm workouts that may be a good fit. For example, if your child doesn’t enjoy team-based sports, let them try yoga or rock climbing instead. Are they creative and love to dance? Sign them up for a dance class. Once they find their own fitness style, they will begin to enjoy what they’re doing. BE PATIENT As adults, it can take us months or even years to find a fitness routine we truly love. Why would we expect our kids to fall in love with the first workout they try? A child may not enjoy the first five workouts they’re exposed to. This is normal! Be patient and think of this as part of their workout journey. Experiment with new activities until they find one that gets them excited each day. It can be a long process, but finding the right workout early on will help them form healthy habits that continue into adulthood.

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MAKE WORKOUTS A GAME Making exercise fun for kids is key to making it a daily habit. If your child struggles to find enjoyment in physical activity, consider making it into a game. For instance, try setting up an obstacle course in your backyard and use a timer to see how fast they can complete the race. Let them choose the background music to enhance their fun and encourage them to beat their “high score” each week. You can also turn to videos games such as Nickelodeon Fit and Wii Fit Plus to get them moving. These games are also a great option for when you’re stuck inside during rainy days. BE ACTIVE TOGETHER You’ve probably heard this advice before, but that’s because it works! Working out together sets a good example for your kids and is also a great way to bond with them. Take a yoga class together (one designed specifically for kids and parents), ride bikes, take the dog for a walk, or create your own custom workout that caters to both you and your child’s exercise levels. Kids can be amazing workout partners and you can keep each other accountable! ENCOURAGE WITHOUT PRESSURING Be your child’s cheerleader every step of the way—even if they don’t stick with the workout. The simple fact that they tried something new is worthy of praise! Remember to praise their willingness to try new things and focus on creating an environment that is free from pressure. Your encouragement will motivate them to try other workouts without the fear of disappointing you. Finally, talk about their workout like you would any other hobby. Ask about a new move they learned in karate or what they did in swimming practice that day. Showing interest in their workouts and telling them how impressed you are with their progress can be a huge source of motivation for anybody, but especially for kids!


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We are so excited to introduce our new Integrated Float Tank System to Acadiana! Though Float Tanks are not new to the area, we are the first in the nation to offer this integrated experience that includes our exclusive patient treatment + floating to allow for ultimate recovery and healing after your workout and overall wellness.

WHY FLOAT? Give the Body a Break When you are conscious, the body uses energy to process billions of bits of information from what you’re wearing to gravity pushing down on you. When you are floating, you significantly decrease the signals and stimuli being processed by the body. This allows the nerves and tissues use to heal, correct or improve throughout the body most effectively.

Increase Blood Flow Simply floating will help the body to recover from exercise very quickly! Additionally, when you combine the types of treatments and therapies that we offer (dry needling, scraping, manipulation, etc.) with floating, the body will naturally increase overall blood flow and, specifically, blood flow to the treated area.

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DR. DERRICK HINES, D.P.T. Dr. Derrick Hines is a Physical Therapist, founder and owner of Acadiana Pain & Performance Rehab. He is certified in Spinal Manipulation and Integrative Dry Needling and specializes in cutting edge treatments for pain, sports and manual medicine. Dr. Hines has extensive experience and training in treating pain, sports, orthopedic and nerve pain.

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YOUR FIRST

Dena Eaton

140.6

Racing your first 140.6-mile distance triathlon is sure to feel exciting and intimidating all at the same time. But, with the proper mindset and adequate preparation, your first long course race will be a day to remember, for all the right reasons. The first and most important thing to remember is that while you will be at the start line with a few thousand competitors, your primary goal is to compete only within your ability. Your training should give you a good idea of what your swim, bike, and run paces are and you should make a plan and stick to it.

disqualification. While you will see it and other riders will do it, try to keep on the “right side” of the road and the “law.” Because of the length of the bike segment, many first-time racers will end up walking part of the marathon course. It is often best to train with a run/walk objective for your first 140.6. If you just train to run, you may find that bike-fatigued legs on race day want to walk, but once you begin walking it hurts to run again. Start with a 5-min run, 5-minute walk and work up to 10-minute intervals. If you are feeling great after the bike, lengthen the run times, knowing that your body is trained to alternate if necessary,

PREPARATION

MENTAL TRAINING

Although there are a few very gifted athletes that make the transition from short course to long course very quickly and with great success, in general, you need at least 6-8 months of long-distance training leading up to race day. While you may certainly tackle the full distance for your first race, it is much more reasonable and easier on your body to do at least one half-distance (70.3) within the eight months before the full. Your first 140.6 will be a test of endurance. You’ll need a solid base of swimming, biking, and running from which to build. That said, the best advice I ever received was that I was much better served to be well-rested and slightly under-trained than over-trained. The biggest fear for most athletes is the swim. While many triathletes have raced short distances before the 140.6, often the longer races mean larger fields and a mass start, often into the surf. To practice the chaos of the swim plan a few open water swims with friends. Start in close proximity to each other and make contact so that you’ll feel what it is like to have a hand graze your back or feet. One tip from personal experience: place your swim goggle strap UNDER your cap; this minimizes the chance of them being pulled off. The bike leg is challenging because of the length and the temptation to chase other riders or latch onto those who may pass you. Resist the urge to do either. Chasing other riders will push your heart rate into too high of a zone, and you may bonk and run out of energy for the run. Drafting, or riding in the slipstream either behind or next to another rider, is illegal in races, and it may result in penalty time or even

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Competing a full-distance triathlon is as much mental as physical. Be prepared for any possible condition by going over potential issues before race day. Use visualization techniques to think about what you will do if you get a flat for instance. Go over the steps you will take to fix it and continue on the bike course. Walk your mind through the transitions so that when you get there you can calmly change gear, hydrate, and move onto the next sport. Visualizing all the possibilities, both positive and negative, beforehand allows your mind to pick the most rational response when obstacles are physically encountered.

ADDITIONAL TIPS

A few tips that may make or break your first race include hydration, fueling, and gear choices. The golden rule: never try anything new during a race. No matter how tasty the cookies or hydration drink look at the feed zones, you are best served not to eat it unless you have tried it in training. To do this, plan to try a few varied food/drink combinations during your training. If you know what hydration is going to be on the course, and you’d like to use it rather than carry all of your own, try it in advance. Not all sports drinks are the same, and the differing sweeteners may wreak havoc on one person’s system while another has zero issues. Finally, do not try the new running shoes or brand new skinsuit on race day. It is a recipe for blisters and chafing that will have you grimacing when your first finish should be all smiles.


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IT’S NOT ME, It’s You Lizzie Ellis NASM-CPT, CF-L1, Pn1

I was having lunch with a friend recently and she was telling me about how she was currently working out with two different personal trainers and wanted to ditch one of them. Seems like a no-brainer, right? There’s no need for two personal trainers. It gets tricky, though. The trainers are at the same gym, so if she continued to see one the other would know and likely take her decision to leave him personally. She’s considering blaming the decision on money/time and claim that she simply needs to cut back on sessions so she can continue to see the trainer she likes and the other won’t get his feelings as hurt. Oh, the drama of a gym. I honestly didn’t know what to tell her. Obviously, I don’t think she should be paying two different trainers, especially if she doesn’t particularly like one of them, but it’s not fair to her and her fitness goals to expect her to cutback on the days she works with a trainer just to avoid an awkward conversation. Just like picking a doctor, therapist, hair stylist or life partner, picking a personal trainer is a really personal decision. There’s a lot of nuance to it and if you don’t jive well with your trainer then you won’t get the results and progress you want. I’ve done consultations with potential clients that I knew likely wouldn’t want to end up working with me and I didn’t take it personally. We all have a specific style, fitness philosophy and personality. I know that I’m not for everyone. On the other hand, I have clients that I’ve worked with who became good friends. To me, part of being a personal trainer is caring about your clients and their progress. You want to do everything in your scope of practice to help them reach their goals and improve their lives. If you’re going to spend the money to hire a trainer you should ensure a good fit. 22

Beyond simply liking a person and your personality’s meshing well, there are a few basic things I think you should look for in a good trainer. First, and I think you can figure this out during a consultation, do they listen well? The consultation is your first impression. If your prospective trainer does nothing but talk about themselves or start by telling you what sort of plan they want you to do without actually asking you anything, then they likely aren’t very interested in YOU. They might be super experienced and have a laundry list of clients with results, but if they don’t bother to get to know you and what your goals or limitations are then they probably aren’t interested in helping you create your own self-awareness or habits. Same goes for during a session. Do they talk about themselves or other clients constantly? Or do they ask you for feedback on the workout? Or what you had for dinner last night? Or what your hobbies are? From a trainer’s perspective, the better you know your clients the better you can serve them. We know that getting results are impacted by factors in and out of the gym. To go along with the idea of listening and getting to know clients, how is your trainer’s behavior during a session? Is your trainer constantly on their phone or ducking into their office to do something or walking away to talk to someone else leaving you to hope you’re doing a movement right? These are all red flags. You’re paying good money for your training session and your trainer should respect your time. This also means you should both be on time for your training session. Another attribute I think is important is a trainer’s commitment to continuing education. If your trainer hasn’t altered their training style in a decade then there might be an issue. Don’t get me wrong, I’m all about foundational


functional movements like squats, deadlifts, presses and pulls, but the training methods and tools have evolved. If I expected every client to deadlift or squat the exact same way without any modifications, then I’d have a lot of injured and weak folks on my hands. Fitness can be very dogmatic with some trainers latching onto one training method and refusing to waiver, so it’s important to seek a trainer who’s interested in learning from the latest evidence-based research and practical application. Don’t be afraid to ask questions about why you’re doing a certain exercise. Your trainer should be able to tell you why a specific exercise is being utilized. Also ask what they’ve been reading lately or what health and fitness podcasts they like. If they come up blank then there might be an issue. Back to our original conundrum. If you start working with a trainer and decide they just are not the right fit for you, then break up with them. Don’t waste your money. I know it’s awkward. I’ve experienced it. If you want to give them another chance, then talk to them. Tell them what isn’t working for you and what is working. Having a frank discussion might lead to a much better working relationship for you both and allow you to continue to train together. If you’ve tried this and nothing changed then it’s time for another difficult talk. I think the best course of action is to be honest. Now, you can tell a little white lie and blame the departure on schedule change or tight funds, but I find this usually backfires and leads to more hurt feelings. It’s not worth it and frankly

doesn’t help the trainer grow or consider changing their methods. If you honestly and kindly tell them why you are choosing to end your working relationship, then it’s up to them to react. As a young trainer I was guilty of some of the no-nos I mentioned above. I talked too much and could be rigid at times with my training style. It wasn’t that I didn’t care about my clients and didn’t want to get to know them, but I was nervous at first and when I’m nervous I tend to talk too much about myself. You know, awkward silences and all that. I’ve since become a much better listener. My training style became more flexible as I learned more about training strategies and modifications for a variety of different needs and limitations. There are a lot of benefits to working with a good personal trainer. You get personalized attention and programming. You have someone who’s going to make sure you’re doing movements safely and effectively and can give you feedback on what your goals are and how you will reach them. Personal trainers are also great for accountability. You know they will be disappointed if you don’t show up and you’ll be annoyed if you have to pay for a session you had to miss last minute. I believe that the best trainers are those that constantly listen, learn and then teach. Ultimately, you have to find someone you like, trust and get results from.

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GAIT ANALYSIS Fawn V. Hernandez Photo Credit: Tomas Orihuela

After some downtime following my 100-mile trail race I knew I wanted to improve my running by getting back to the basics. My first plan was to identify areas that need improvement with my form but I wasn’t quite sure how to go about doing that. Then I learned that Dr. Kasey Hill, who runs the Sports Medicine Clinic within Moreau Physical Therapy in Baton Rouge, offers extensive running gait analysis. When I learned that he takes insurance for the analysis I signed up! Within a week I found myself in Dr. Hill’s office in my running clothes with my shoelaces double- knotted eager to learn how I can improve my form. Upon walking into the office I initially meet Debra and Shoun who instantly make me laugh and make me feel at home. Reluctantly, I left these two characters to start my session. Promptly at my appointment time, I was sitting with a relaxed and down to earth Dr. Hill, who asked me questions to better understand my running and injury history. Once he had sufficient information we headed out to the main area of the office for the treadmill portion of my analysis. I must admit, I hate running on treadmills, particularly, if it’s a room full of people and I’m the only one on a treadmill. It took me a little while to get comfortable and in the sync of things but I settled in while three cameras at various places captured footage of my run. One high- speed camera, the Optogait, has “about 100 infrared lights one centimeter apart recording 1000 times per second allowing it to accurately track several aspects of gait and determine asymmetries”. With this camera Dr. Hill is able to determine degree of hip extension, stride length, contact time vs. flight time, and many other data points for each leg. Twenty minutes of treadmill running at different speeds was followed by Dr. Hill 24

performing a few balance, flexibility and strength test. This included exercises like balancing on one leg with my eyes closed, one- legged squats, single leg resistance test, and many more. After a full hour of information gathering and testing it was time for Dr. Hill to give me his findings. I was expecting to hear, “Phew. You’ve got a lot of work to do on your form if you want to be injury free” or something equally dramatic. Instead, I learned that my form is pretty good. He reviewed areas of strength and weakness utilizing the video clips he recorded to illustrate his points. It turns out that my cadence, balance, and flexibility are areas of strength. Areas of improvement include lateral control (particularly important for a trail runner) and feet/ ankle strength. He patiently listened to and answered my myriad of questions before we moved on to the next phase: the game plan. We spent the next hour and half going over exercises I can do 2-3 times a week to address those areas that need improvement. Dr. Hill gave me three exercises with progressions so that I can continue to improve once I master the first, easier exercise. For example, to help improve my glute, hamstring, and core strength he prescribed a bridge progression. I start by doing a simple bridge and after a few weeks I graduate to a one-legged bridge. Once that becomes fairly easy I’ll switch to a bridge series utilizing an exercise ball. This means that I’m set up for constant improvement for potentially several months in just this one area of focus. In total, I was assigned six progressions, which amounts to about 20 minutes of exercise time. In addition to these exercises, I have to do “toe yoga” everyday throughout the day.


Yes, toe yoga. These exercises, adopted from Dr. Hill’s mentor Jay Dicharry, MPT, work to increase the strength of your feet, which is important for long distance running. My session with Dr. Hill drew to a close nearly three hours after it began. That evening he emailed me a nine-page assessment, the video footage captured from the day, and an extensive Optogait report. The recommendations he gave included photos of the exercises we did earlier that day and even YouTube video links exhibiting proper form just in case I needed helpful reminders. When’s the last time a medical doctor spent that kind of time with his patients? It’s evident that Dr. Hill truly loves what he does and takes pride in getting each patient to be his or her best. A little over a month after my visit I participated in a trail race on a course that I’ve run countless times and was curious to see the results from my added exercise program and focused gait corrections. My ability to run up hill and down hill had improved and my pace was faster than before. Let’s face it, we all have other things to do outside of running, so knowing where to focus our limited time and energy that produces results is pretty magical!

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CREATING HEALTHIER LIFESTYLES FOR KIDS IN ACADIANA

WOMAN'S FOUNDATION, INC BY: SALLY SABANDITH Living a healthier lifestyle can be fun for all family members, especially when you can do it all together. Kids like the fun, physical activity and enjoy foods they already love at Woman's Foundation's Kids on the Geaux (KOTG) Program. Its goal is to educate, empower, and encourage Acadiana’s youth to adopt healthy lifestyles.

"Very interesting, love the physical activity part, easy for kids to keep up." -KOTG Parent

The goal is to ensure participants live overall happy and healthy lives. Every summer, Woman's Foundation hosts a 9 Week KOTG Program for boys and girls, ages 8 to 14 which concentrates on Nutritional, Behavioral and Fitness Education. Qualified instructors ranging from dietitians to registered nurses foster an interactive yet informative atmosphere for youth and their parents to reach desired outcomes. A safe environment is provided that inspires honest discussions on triggers that lead to overeating, as well as, building confidence and a positive self-image. In order to qualify for the Kids on the Geaux Program, a referral from the primary care physician is required. Recent news ranked Lafayette as one of the unhealthist cities in the United States. Together, we can make the change to not only be the happiest city in the United States, but become the healthiest as well.


WWW.WOMANSFOUNDATION.COM | ( 337) 988-1816

PHYSICAL FUN & HEALTHY HABITS

"I liked it because it motivates me to eat healthier and come back more to make even healthier choices." -KOTG Student

Q: Did you like the class? Student: Yes because it motivates me to lose weight and it's fun. Q: Is there something else you'd like say? Student: Thanks for helping motivate me to want to be healthier. Q: What did you think of the program? Parent: I think the program is excellent. It educates the children and adults about healthy eating and exercising. Q: What were you looking to get out of this class? Parent: Strategies in how to maintain weight loss. The foods were good for the kids to eat and what to do and get them healthy and fit.

APRIL 28 MAY 26 AUGUST 25 SEPTEMBER 29 OCTOBER 27 NOVEMBER 17 DECEMBER 15

terri@womansfoundation.com (337) 806-9390 4630 Ambassador Caffery Pkwy Building A - Suite 100 Lafayette, LA 70508


KIDS

LOVE BEING OUTSIDE! According to results from a study published by the American Medical Association here are some positive effects for children who are allowed to engage in free and unstructured play in the outdoors. ǃǃ It boosts problem-solving skills, focus and self-discipline. ǃǃ Socially, it improves cooperation, flexibility, and self-awareness. ǃǃ Emotional benefits include reduced aggression and increased happiness. ǃǃ Children may be smarter, better able to get along with others, healthier and happier when they have regular opportunities for free and unstructured play in the outof-doors. One of the opportunities for families to experience these outdoor benefits is The LASOAR Outdoor Adventure Kids (OAK) Club whose mission is to reconnect youth to the natural world and promote environmental stewardship through participation in recreational outdoor activities, education of natural science phenomenon and natural history, and identification of local flora and fauna. Explore your world; learn about Louisiana natural sciences and gain respect and appreciation for the plants and animals with which we coexist. The LASOAR Outdoor Adventure Kids Club offers yearround opportunities for children and families to hike and paddle across the state of Louisiana. They organize and provide all equipment for all OAK trips where they visit various State Parks, Nature/Interpretive Centers and the Kisatchie National Forest. 28

Funding for this program was made available by the Atchafalaya Trace Commission. The Atchafalaya Trace Commission works to preserve, protect, and promote the culture, history, and natural resources of the Atchafalaya National Heritage Area. For more information go to www.atchafalaya.org. The next event will be a paddle at Lake Martin on Saturday, April 28th at 8:30am. Visit www.lasoar.org register for details. The sponsoring organization of this OAK Program is LASOAR, the Louisiana Association of Sports, Outdoor Adventure, and Recreation, a Nonprofit Organization based in Lafayette, Louisiana, created in 2016. It encourages families to get out, get active, and learn something new! For more information on upcoming events: Call (337) 250-1093 Email: laura@lasoar.org http://www.lasoar.org

Nanette Cook City-Parish Council Member Nanette Cook is a physical education teacher at CathedralCarmel School with a BS and MS in Kinesiology, and 34 years of teaching. Nanette was also raised by a physical education teacher, and inspires her students through deliberate movement and a healthy lifestyle!


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YOUTH SPORTS

Dr. Damien Chaisson, DC,

NCSF-CPT

There is a saying that goes something like this, children are the future. In today’s world kids have access to knowledge and power that we did not have when most of us were the same age. Today one of the greatest issues that faces our youth but does not get much media attention is obesity. For some people this becomes a sensitive topic, so I will try to just keep things as simple and close to facts as I can. It can be difficult to spot obesity in younger people, since all kids reach growth spurts and changes at different ages. Even when using scales such as BMI to calculate the percentage of body fat it is difficult to diagnosis children since they are continually growing. According to the Center of Disease Control (CDC) data from 2015-2016 show that nearly 1 in 5 school age children and young people (6-19) in the US are obese. It also states that children with obesity are at higher risks of having other chronic health conditions and diseases that influence physical health. These include asthma, sleep apnea, bone and joint problems, type 2 diabetes, and increased risk factors for heart disease. Studies also show these children are more likely to be bullied and more likely to suffer from social isolation, depression, and low self-esteem. In the long term a child with obesity is more likely to struggle with obesity as an adult. An adult with obesity has a higher risk of developing heart disease, type 2 diabetes, metabolic syndrome, and many types of cancers. Even just 20-30 minutes of physical activity a day will make huge changes in a child’s attitude and outlook things and this will also give them more energy on top of the health benefits. With phones, tablets, and video games it is hard to get the youth to play outside. One of the simplest ways to help com30

bat the issue of obesity is having kids play outside. Sports are part of playing outside along with things like self-defense classes, CrossFit, running, biking, and many others. These things will help keep them active and help with self-esteem at the same time. This also forces parents to be more involved and more active themselves to be able to keep up. Proper diet is important as well, but if the kids are more active the number of calories they intake is less important due to their activity level. Good clean foods like those mentioned throughout Active Acadiana articles are good options. But to keep things simple it is just as important to avoid certain things, particularly sugars. Things like soda, candy, and snack cakes just to name a few are filled with sugar and have little to no nutritional value. Replacing them with sparkling water and nuts are big steps away from “bad” foods. Avoiding fast food is also a beneficial. Most fast food meals have little nutritional value and yet they can add up to thousands of calories in just one meal. A good alternative and just as quick is Good Eats Kitchen. These foods are about as clean and fresh as you can get, and the meals are premade, you just walk in and pick one up. There is something for just about every taste there, including the picky eater. A simple nutrition plan and physical activity will help kids get a long way in maintaining proper health and fitness levels through adulthood, and this will also help the parents focus on their own health as well. Before placing kids on a diet or exercise routine make sure that it is appropriate for them and consult with their pediatrician beforehand.


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KEEP IT SIMPLE STUPID.

As a freshman in high school preparing for a final project, my history teacher told me to KISS it. As my face twisted in a confused expression, he explained further, “Keep it simple, stupid.” This phrase is thought to be coined by a man named Kelly Johnson, lead engineer in the U.S. Navy in the 1960’s, while impressing upon other designers that their “designs should be simple enough to be repaired by a man in a combat situation with only some basic mechanic’s training and simple tools.” This approach still holds true and is commonly used in other areas such as technology design and communication methods where by avoiding complex systems and explanations, you guarantee the highest level of user acceptance and interaction. (www.interaction-design.org) It takes practice to keep things short and simple, especially among us who have big ideas, big dreams, and big goals, but I have to say that the KISS method has always been my guiding light when interacting with children. How do you truly improve health and wellness with youth and adults? You keep it simple. Go outside. Listen to the birds. Walk around the neighborhood. Play only because it feels good and it’s fun. Developing a simple, positive association with fitness and sport will keep them coming back for more. Let youth lead the way. Don’t give them too many rules. Make up games. Getting youth to be active doesn’t have to be difficult. Keep it simple, stupid.

Laura Palmer Laura Palmer is the Founder and CEO of LASOAR, a UL grad with a BS in Exercise Science, and a Certified K-12 Health and Physical Education teacher, who works to promote the power of play and reconnect youth to the natural world. Learn more at www.lasoar.org.

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KAYAKING FOR FITNESS Dren Asselmeier

Kayaking for fitness is great because it’s so fun. You know what they say—the best exercise is the exercise you’ll actually do. Well I can’t think of anything more enjoyable than jumping in a tiny boat and getting close to fish, birds, the occasional reptile, and some epic scenery. Since most people who have a sport for fitness focus on leg workouts (like running and walking, biking, and many team sports), kayaking can be a great way to get an arm workout and participate in an activity that adds to your overall fitness. Here are a few tips to follow to make sure you’re getting the most fitness from your kayaking experience.

DON’T JUST FLOAT!

Sure, it can be super relaxing to gear up, launch, and float for a few hours. Whether you’re on a sleepy lake or a cool river, taking a float is a great idea! If you are trying to kayak for fitness, however, you need to actually put some muscle into it. Make sure your kayaking form is spot-on with some instruction from a pro or even some YouTube videos. Keep your arms up and your shoulders active. You want to be able to dig into the water, but only enough to be effective. See how fast you can go, steer around obstacles, or explore new areas off the beaten path.

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SIT UP STRAIGHT TO ENGAGE YOUR CORE MUSCLES.

When you slouch, whether it’s sitting at a desk or sitting in a kayak, your back takes the pressure. You’re basically resting your upper body on your spine, hips, and butt. It’s bad for your kayaking form because you can’t paddle as well, but you also won’t get the added burn from using your stabilizing core muscles as you paddle. Don’t miss out on that!

USE A KAYAK WITH FOOT RESTS.

Many kayaks have rests or little pedals that adjust to the length of your legs. These give your feet somewhere firm to rest while you paddle. If you don’t have any or don’t use them, it’s hard to get a good dig with the paddle into the water. You also won’t keep your balance as well because your feet won’t have anything to grab while they stretch into the nose of your boat. Use the foot rests to activate your legs and assist in sitting up straight, balancing, and digging into the water.

DON’T WHACK THE BOAT.

Newbies frequently want to dig the paddles in right along the side of the boat and let them scrape against the edge as they pull them back. This is not a good idea. It will scratch your boat and paddles, but it also lessens the work that your arms are doing. If you let the paddles scrape the boat or float aimlessly, you’re basically just sitting there. Sitting is not a workout.


PORTAGE WITH PURPOSE.

The greatest thing about kayaks is that they can go almost anywhere. I’ve kayaked in barely a few inches of water at times, looking at places where herons fish and tadpoles swim. You can add to your kayaking workout by hauling your boat into the water instead of dragging it. Or cool spots that sometimes require you to get out, lift your boat over a road or logs, and get back in. Watch your step and lift carefully, but enjoy the adventure!

CHOOSE YOUR SNACKS AND DRINKS WISELY.

This is where I initially went wrong with kayaking for fitness. I would go paddling with friends for an afternoon and bring chips and chocolate-covered granola bars and some beers, right? I mean, we’d bring water, too, but there wasn’t a lot of thought put into eating to support fitness. If you are paddling not as solely a way to enjoy nature and relax, but also as a workout, pack smarter. Bring things like turkey jerky, dried fruit, and your favorite brand or recipe of energy bar. Keep in mind that paddling for four hours is not the same as running for four hours. Unless you’re doing some seriously strenuous paddling, you probably don’t need to replace 100 calories per hour. Always bring plenty of water, though! If you’ve never kayaked before, or only kayaked for a leisurely float, try this! Get instruction from a professional and ask where to go. You can go to a livery and get a ready-made adventure complete with transportation and gear. Or find a friend who paddles and ask if you can tag along. You might get the kayaking bug. Even if you don’t, you’ll get a good workout!


CrossFit

RESPECT THE PROCESS

Alex Reynolds CrossFit is no longer just an awesome exercise routine. The once revolutionary workout regimen has fully blossomed into an international sport that draws out elite athletes, and whose competitions are regularly featured on ESPN’s many networks. Due to the sport’s mercurial rise in relevance, athletes from all walks of life are gaining interest, and wanting to compete at high levels. However, any individual, accomplished athlete or otherwise, will not automatically find success in CrossFit, and that is OK. CrossFit demands that its process be respected and completed with determination, or even the most decorated athletes will undoubtedly be faced with injuries and disappointment. When beginning CrossFit, participants are shown a clear line of progression. First, the movements for each exercise must be learned and completed with perfect form. Then, a strong base and core must be developed before even more, higher skilled exercises are learned. Many athletes wish to 36

avoid these tedious months of strength and skill development and ‘jump right in’. More often than not, these individuals face catastrophic injuries that hinder their ability to perform in many areas of life, not just sports. Each movement in CrossFit is repeated at high intensity, and if you are not technically proficient enough to perform that move correctly, you must be willing to go back to the drawing board. The potential is always there, but patience is imperative to realizing it. The standard CrossFit formula is three days on, one day off. Many participants fail to realize this work to rest ratio is a suggestion, and that the body will signify when it needs rest. Rest days are when the body repairs muscle tissue torn in workouts, and actually becomes stronger. If you need two days off, take them. If you have only worked out once this week but still need a rest day, that’s perfectly fine. Muscles should not be consistently sore, and continuously training


while they are can actually weaken them. The same mentality should be applied to injuries, even small tweaks or mild sprains. At the high intensity CrossFit is performed, minor injuries are bound to happen, and must not be taken lightly. In CrossFit, it is simply not possible to ‘play through’ a small injury without causing further, serious ones. Proper time to heal must be allowed. Never be too embarrassed to scale down or not participate in an exercise that may aggravate a previous or not fully healed injury. Most CrossFitters are in it for long term gains, and it is important not to sacrifice those by pushing yourself too far during one session. Development is by far the most important aspect of attaining success in CrossFit. Understanding that during the developmental process there will be physical stresses, small injuries, and setbacks can help attain a better view of the big picture, and the long road that must be traveled down. When properly cared for, the body will quickly adapt, become stronger and more efficient, and be ready for further progression faster than you expect. Never forget that results will come in time, and that as you become stronger, everything will feel as it is falling in place. Most importantly, remember that satisfaction always follows hard work, and have fun!

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Cook Book Slow Cooker Sweet and Spicy Shredded Pork If you’re looking for your next dish to bring to a BBQ, party, Easter, or even if you need a simple, no-hassle weeknight dinner, I have the perfect dish for you! My Slow Cooker Sweet and Spicy Shredded Pork is to die for. I absolutely love Slow Cookers because they are a little piece of heaven for my fellow busy bee’s. After this meat has been cooking for hours, it shreds like butter and is so incredibly flavorful, juicy, versatile, and the perfect mix of sweet and spicy. It can be used in tacos, lettuce wraps, sandwiches, salads, by itself, or even with a fried egg for breakfast. Get creative! I absolutely cannot wait for you to try it. This recipe is also Paleo and Whole 30 approved.

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Ingredients:

Recipe:

4 LB Pork Shoulder 1 Large White Onion, diced 1 JalapeĂąo, seeded and minced 3 Fresh Garlic Cloves, minced 2 Fresh Limes, juiced 1-1/2 Cup Orange Juice (or freshly juiced oranges) 2 Cups Chicken Broth 1 Tbsp Sea Salt 1 Tsp Black Pepper 2 Tsp Ground Cumin 2 Tsp Ground Oregano 1 tbsp Extra Virgin Olive Oil

In a large skillet, heat olive oil and brown pork shoulder on all sides; about 10-15 minutes. Once browned, place the pork into your Slow Cooker along with the rest of the ingredients. Mix well and coat pork with the juice. Cook on HIGH for 4-5 hours or LOW for 8 hours. Once cooked, shred the meat with two forks and combine into the sauce. Garnish with lime wedges and fresh cilantro. ENJOY!

Contributed by

Cailyn Duval pumpandcrunch.com | @pumpandcrunch


MTB Trail Etiquette Chris Baker

Our local trails are gaining popularity, and they often become crowded with after-work riders and weekend warriors. Not to mention the local trail running groups have begun showing up, adding to the congestion on the course. But there’s no reason we can’t all get along and share the space, provided everyone follows a few simple rules on trail etiquette.

DON’T RIDE/RUN WHEN MUDDY This one cannot be stated enough. Riding or running in wet conditions is not only dangerous but also destroys the trail. Even just a thin layer of water on the track can cause you to lose friction against the ground and make you more likely to spin off the trail or twist your ankle. Depressions or ruts in the ground caused by a tire or footprint can also ruin the trail surface. The ruts fill with water, creating mini-ponds that take exponentially longer to dry out than a smooth surface does. Eventually this longer drying time snowballs into a continually worsening muddy 40

area that take time and energy to be repaired. I know riding through the mud or plowing through a puddle can be fun, but it really does lasting damage to the trail, and grows with each new tire mark that rolls through a wet section. The general rule is really simple; If you are leaving a visible rut or footprint, the trails are too muddy to ride.

YIELDING Interrupting a good flow while riding isn’t very fun, but it’s way better than ending up in a situation where someone could get hurt. If you are riding or running and you are coming up behind someone and would like to pass, a simple “On your left” is enough to announce that you intend to pass. Don’t startle them by shouting when you are a few feet behind them, either. A considerate acknowledgment from several yards away is more than enough to get their attention. If you are the rider or runner in front and someone announces their intention to pass you, it’s best for you to


stop moving altogether and move to the right side of the trail. Move as far over as possible but stay on the trail, and remain still. Simply slowing down isn’t recommended, because either one of you could hit a root or bump, even at low speeds, and send one of you into the other’s path. Bikers should always yield to runners when traveling in opposite directions, and any person heading downhill should yield to someone traveling uphill. This is because it’s easier for someone traveling downhill to stop and start up again than it is for someone pushing themselves uphill. Always strive to make each pass, whether traveling in the opposite or the same direction, as courteous as possible. A quick note on stopping while riding/running. If you need to do repairs/tie a shoelace, do so well off the trail and away from traffic. If you need to stop but it is not immediate, wait for an opening such as a trail crossing to remove yourself from the trail. Stopping in the middle of a trail, especially in a narrow trail with tight, blind corners, is a recipe for disaster.

LEAVE NO TRACE I’d like to think that if you are an outdoor sporting enthusiast, you are probably more environmentally conscious than someone who is not. We all want to enjoy the outdoors, and none of us want to see piles of trash along the way. Still, we’ve all been in a situation where it could be tempting to throw that empty sports drink bottle into the woods rather than pack it out and put it in the trash. Always leave the environment the same way you found it. And remember, this includes riding/running on non-designated paths and cutting your own routes. Trail etiquette is really easy when you boil it all down. Be nice to everyone, treat them as you would like to be treated, and don’t trash the place. Now geaux ride!

41


APRIL Race Date

Race Name

Race Type

City

State

4/13/2018

Mountain Man Memorial March

Gatlinburg

TN

4/14/2018

Hogeye Marathon

Fayetteville

AR

4/14/2018

Hoof It For Heifer

26.2M, 13.1M, 10K RUN 26.2M RUN/RELAY | 13.1M, 5K RUN 20K TRAIL RUN

Morrilton

AR

4/14/2018

The Color Run - Baton Rouge

5K NOVELTY RUN

Baton Rouge

LA

4/14/2018 4/14/2018 4/14/2018 4/14/2018

United Way of St. Charles Bridge Run Bring It to the Bay Half Marathon Great Inflatable Race - Jackson Double Dip Sprint Triathlon

Luling Bay St. Louis Jackson Pigeon Forge

LA MS MS TN

4/14/2018

Purity Dairy Pure Dash

Nashville

TN

4/15/2018

BHM 26.2

Birmingham

AL

4/15/2018 4/15/2018 4/15/2018 4/16/2018 4/18/2018 4/20/2018

Winnsboro Memphisby Knoxville Lake Village Millington Signal Mountain

LA TN TN AR TN TN

5K RUN | KIDS RUN

Seymour

TN

5K TRAIL RUN

Doyline

LA

4/21/2018 4/21/2018 4/21/2018

Riverboat Marathon Series Day 1 Los Locos Duathlon TriDeltathon Triathlon Riverboat Marathon Series Day 2 Riverboat Marathon Series Day 4 MEF Dash and Bash Run With The Lions & Walk With The Lamb Brother's Keepers Motorcycle Club Trail Run Community Connect 5K Get Your Rear in Gear - Baton Rouge New Roads Pecan Classic

10K, 5K RUN 13.1M RUN/RELAY | 5K RUN 5K NOVELTY RUN SPRINT TRIATHLON 15K, 10K, 5K, 1M RUN | KIDS RUN 26.2M RUN/RELAY | 13.1M RUN 26.2M, 13.1M RUN SPRINT DUATHLON SPRINT TRIATHLON 26.2M, 13.1M RUN 26.2M, 13.1M RUN 5K, 1M RUN | KIDS RUN

Lafayette Baton Rouge New Roads

LA LA LA

4/21/2018

ReALLIEty Challenge

Lake Charles

LA

4/21/2018

Running of the Bears 5K

Franklin

LA

4/21/2018 4/21/2018 4/22/2018 4/28/2018 4/28/2018 4/28/2018 4/28/2018 4/28/2018 4/28/2018 4/28/2018 4/28/2018 4/28/2018 4/28/2018 4/28/2018 4/29/2018 4/29/2018

Sarcoidosis 5K

5K RUN 5K RUN | KIDS RUN 4M, 1M RUN 3.5M RUN | 3.5M OBSTACLE RUN 5K RUN 5K RUN 50M, 50K RUN 5K, 1M RUN 10K, 5K RUN 5K RUN 5K, 1M RUN 5K, 1M RUN TRIATHLON 5K RUN | KIDS RUN SPRINT TRIATHLON 5K RUN 5K NOVELTY RUN 5K RUN 26.2M, 13.1M, 5K RUN 5K RUN | KIDS RUN KIDS RUN

Lake Charles Biloxi New Orleans Shreveport Monroe Baton Rouge New Orleans Eunice Ocean Springs Tupelo Knoxville Millington Memphis Nashville New Orleans Nashville

LA MS LA LA LA LA LA LA MS MS TN TN TN TN LA TN

4/20/2018 4/21/2018

42

Badlands Mississippi Ultra

A Run Through History CASA Superhero Run Celebrate Your Heroes 5K Hat Run Root Out Child Abuse Zydeco Triathlon 1699 Race to Discovery 5K Tupelo Sprint Triathlon Dogwood Classic 5K Great Inflatable Race - Memphis John 'Bad Dog' McCormack Memorial Run Rock 'n' Roll Nashville Family Fun Eat & Run KiDS ROCK Nashville


MAY AND BEYOND Race Date 5/5/2018 5/5/2018 5/5/2018 5/6/2018 5/12/2018 5/19/2018 5/23/2018 5/25/2018 6/2/2018

Race Name Race Type City Girls on the Run 5K - Baton Rouge 5K RUN Baton Rouge Louisiana Triathlon SPRINT TRIATHLON New Roads 12H, 6H, 3H, 5.6M Beast For A Day St. Francisville RUN Girls on the Run 5K - Acadiana 5K RUN Lafayette 4M TRAIL RUN | Q50 Cinco de Mayo New Orleans KIDS RUN Fat Boy Race 3M RUN Metairie CRRC 1 Mile & Sneaux Cones 1 MILE Lafayette Greek Festival Run 5K, 1M RUN New Orleans Q50 Races Run To The Hills 10M, 5M RUN Franklinton

ST LA LA LA LA LA LA LA LA LA

6/6/2018 6/16/2018

NOTC Summer Series Race Hbcu 5K Pride Run

2M RUN 5K RUN

New Orleans Baton Rouge

LA LA

6/27/2018

CRRC 1 Mile & Sneaux Cones

1 MILE

Lafayette

LA

7/1/2018

Freedom Fest

7/22/2018 7/25/2018 7/25/2018 7/28/2018

8/22/2018 9/15/2018 9/29/2018

Wild Thing Kids Triathlon CRRC 1 Mile & Sneaux Cones NOTC Summer Series Race Power Mile Road Race Miles Perret Cancer Services Triathlon CRRC 1 Mile & Sneaux Cones Q50 Races 5Kanine Trail Race Big Pete's 8K

10/6/2018

Children of the Cane

10/7/2018 10/13/2018 10/20/2018 10/21/2018

11/10/2018 11/10/2018

Sugarman Triathlon Tour des Atakapas Lighthouse Run Ochsner Ironman 70.3 Great Inflatable Race - New Orleans Cajun Cup 10K River Roux Triathlon

11/11/2018

Cotton Land Marathon

11/17/2018

Terrain Race - New Orleans

11/17/2018

Big Easy Running Festival Camellia Crossing - Acadiana's Gleaux 5K

8/18/2018

11/3/2018

11/21/2018

12/1/2018

Santa's Hot Chocolate Dash

12/8/2018

Cajun Country Run

1/26/2019

Al Comeaux 10 Miler

TRIATHLON / DUATHLON TRIATHLON 1 MILE 2M RUN 1M RUN | KIDS RUN

New Roads

LA

New Orleans Lafayette New Orleans New Orleans

LA LA LA LA

SPRINT TRIATHLON

Lafayette

LA

1 MILE 5K, 1.5M TRAIL RUN 8K RUN 100M, 100K, 50K RUN SPRINT TRIATHLON 7M, 5M, 3M RUN 10K, 5K, 1M RUN TRIATHLON

Lafayette Mandeville Lafayette

LA LA LA

Port Allen

LA

Youngsville Lafayette Cameron New Orleans

LA LA LA LA

5K NOVELTY RUN

Avondale

LA

10K RUN HALF TRIATHLON 26.2M, 13.1M, 5K RUN | KIDS RUN 10K, 5K OBSTACLE RUN 13.1M, 5K RUN

Lafayette New Roads

LA LA

West Monroe

LA

Avondale

LA

New Orleans

LA

5K RUN

Lafayette

LA

5K, 1M RUN 13.1M RUN | 10K, 5K TRAIL RUN 10M RUN

Lake Charles

LA

Lafayette

LA

Lafayette

LA


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Active Acadiana April 2018  
Active Acadiana April 2018  

Acadiana's Only Health & Fitness Publication

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