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RUNNING

CROSSFIT

FITNESS

CYCLING

Father & Son:

Clear New Heights

Opportunistic Exercise

Summertime Struggle

Balancing Fit Act Staying & Family Life activeacadiana.com August 2015

On The

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AUGUST ISSUE

Colby Albarado, Publisher Andrew Ward, Editor in Chief Contributors Lizzie Ellis Yvette Quantz Chris Baker Kate Rountree Becca Cord Dr Malcolm Stubbs, M.D. Nick Cart, PT, DPT Andrea Andrus Ethan Smoorenburg Katie Frank Claire Salinas Nick Hilden Shellie Tull John Cagle April Laliberte

Laura Rafferty Owner Pure Barre Lafayette

On The Cover For all inquiries contact: Andrew Ward andrew@activeacadiana.com P.O. Box 80876 Lafayette, La 70598


TABLE OF CONTENTS Page 4

Page 28

Page 6

Page 30

Letter from the Editor Local Events

Page 8

Pure Barre Lafayette

Page 10

Why I Don’t Lift Bro?

Balancing Act: Staying Fit & Family Life

Page 32

Proper Mountain Bike Fitting

Swim Fit: Laps for All Levels

Page 12

Father & Son Clear New Heights

Page 14

Page 34

Triathlon Training: For the Working Crowd

Page 37

Upscale Downtime

Positive Habits for a Healthy Household

Page 16

Page 38

Opportunistic Exercise

Page 18

On the Go Fitness

Page 20

Fluid & Electrolytes: The Summertime Struggle

Taking Your Triathlon to the Next Level

Page 40

Active Cookbook

Page 42

Upcoming Races

Page 22

Abs Aren’t for Everyone

Page 24

Healthy at Every Size

Page 26

Pre-Participation Physicals

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FROM THE EDITOR

Saving Time…

W

e rush through our day-to-day lives, and move from one thing to the next, keeping ourselves as busy as possible. It’s almost become a badge of honor, to be “too busy” to enjoy the little things in life around us. Unfortunately, this applies to fitness as well, where we can be too involved with other things to squeeze in that trip to the gym. This month, Andrea Andrus explains her Opportunistic Exercise and how it can fit into your daily fitness goals. Her little fitness hacks are designed to assist you while you move through the day, and bite off little bits of fitness goals instead of swallowing it down in one big gulp. My piece of advice, take the time to stand up while taking calls at work. Sitting at your desk for extended periods of time can increase your risk of heart disease, obesity, and diabetes. Standing can help reduce these health risks while keeping your hips mobile and decreasing lower back tension. The engineers of the Apple Watch had this in mind when they added a “Get Up and Move” feature, where the watch pulses and reminds you when you haven’t been active in a while. Whatever the idea, it’s best to work fitness into your daily activities wherever you can. Your body will thank you later…

Andrew Ward / Editor-In-Chief

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w e N a s ’ e r e h T BARRE in Town! served as president of the student body organization, and joined Kappa Delta sorority. Also while in Jackson, I began taking Pure Barre classes to prepare for my wedding, and was quickly hooked on the technique, the burn, the mental and physical challenges, and the pursuit of a healthy lifestyle. I am excited to pursue my passions by sharing my love for Pure Barre and all it has to offer with my hometown of Lafayette.

An Interview with Laura Rafferty Tell us about your new studio? Our grand opening is on August 10th, and we are located in the Whole Foods Shopping Center. Pure Barre is a nationally recognized barre franchise that has been around since 2001. As of August 2015, Pure Barre has over 300 studios nationwide, and we are the fifth studio in Louisiana. Our studio has 6 instructors: Blayr Carbo, Stefani Domingue, Kristen Ordodi, Julianna B. Robinson, Brittney Tomlin, and myself. We also have 2 fabulous barre tenders (front desk workers) Lauren Trahan and Tori Shanahan.

Tell us about yourself? Growing up in Lafayette, I developed a passion for dance and served the community through various service projects, and I continued to pursue these passions while attending Millsaps College in Jackson, MS, where I was a member of the dance team,

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Do you have any advice for someone looking for a new way to stay fit? Give yourself the gift of 10 classes; you will begin to see results in your body. No two classes are exactly the same, which continues to challenge clients each day to become stronger and healthier versions of themselves.

What can your studio provide that is unique to Lafayette? Pure Barre is the fastest, most effective, yet safest way to change your body. In just 55 minutes you will achieve a full-body workout concentrating on the areas women struggle with the most: hips, thighs, seat, abdominals and arms. You will burn calories and gain muscle by performing low-impact isometric movements that target and tone your body and raise and lower your heart rate.

Additionally, the technique works for people at varying levels of fitness because the intensity of the workout is modified by how deep you work in the positions and movements. And, we are constantly changing our music and moves to keep each class fresh and exciting!

Healthy Tips for a Happier Life!! Exercise 3-5x per week. Eat healthy, and never starve yourself. Don’t be afraid to try new workouts and challenge yourself.

You are stronger than you think!


SWIM FIT: aps For All Levels L

Becca Cord

W

hen it comes to swimming, it’s everybody’s sport. The low impact options it offers cater to such a wide variety of fitness participants. This is exactly why Sarah Tennison created Swim Fit, an adults aquatic program. Developed in July of 2014, Swim Fit offers practices catered to “every swimmer, no matter their ability.” The classes at Swim Fit, while associated with the City of Lafayette Aquatics (COLA), fall into the Masters category, but don’t let the name fool you, this “simply means 18 and over.” This program provides an outlet for a wide range of swimming enthusiasts. “Masters swimming has always been something I sought out in the various places I have lived, because I would always find the friendliest people in a fun environment with health and wellness being a common goal.” What makes Swim Fit practice different from traditional swim is technique instruction and interval training within the group setting, “which tends to push you a little further than being on your own.” Each participant can set their own goals 10

whether that be cardio focus, triathlon training, or low impact exercise. Swim Fit is an especially good fit for those “in search of a workout with zero impact because of injury or age.” In fact, Swim Fit provides a great outlet for triathlon participants who run into the problem of “swim leg.” Tennison adds that “the difficulty of the swim leg is underrated by some and usually realized after the first few triathlons.”

The current practices are held on Mondays and Wednesdays from 7:00-8:00 PM, Fridays from 5:00 - 7:00 AM , and “as membership continues to climb, additional practice times will be offered.” The price is a flat $70 for ten swims to be used within a three month period in addition to a United States Masters Swimming (USMS) membership fee of $48. When asked about the future of Swim Fit, it is appar-

ent that Tennison is prepared to continue growing the group. “Providing a space and direction for those seeking to improve their health and meet/exceed goals is an honor for me, and I will carry on doing so as long as I can.” says Tennison.

Swim Fit http://www.colaswim.org/ (337) 781-8622

Swims can range from open water, to technique specific or normal workouts. Private and semi-private lessons are also offered for less advanced swimmers upon request. Most lessons will begin with warm up sets, followed by main sets and usually concluded with some oxygen efficiency sets. “My swimmers will tell you these are the worst, but they help immensely,” laughs Tennison. Swimming is one of the best ways to train your lungs for better breathing, among other obvious fitness benefits. Photo Credit: Blair Landry Photography


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Father & Son:

Clear New Heights

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ole vaulting has always been a family affair for Greg Duplantis who took it up after watching his older brother do it in high school, and has taught the sport to all four of his children. For Duplantis the sport is, “Like a combination of skydiving, cliff jumping,

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Claire Salinas

gymnastics and sprinting.” Duplantis went on to explain, “The first time I did it I had tried a lot of different things. I was athletic and I liked a lot of sports, baseball, football, wrestling, track, but when I did pole vaulting it was a completely different experience for me. It’s a sport that has such a rush, it’s hard

to describe, but there’s nothing like it.” Duplantis began his career competing at the high school level for Holy Cross in the seventh grade, and ended it at the Olympic trials in 1996, in Atlanta, where he was an alternate for the games. Duplantis said, “From the day I tried it to my last day

doing it, I just loved it.” Although the sport may seem fairly straightforward, there are a lot of technical elements that can make it dangerous. “It can be dangerous if you don’t know what you’re doing. You have to run and stick the pole in the hole while you’re running, hang on and


not kill yourself,” said Duplantis. Duplantis is married to Helena Duplantis, a former heptathlete from Sweden, who was recruited to LSU, who he has four children with; all of whom have been taught to pole vault. Duplantis explained that one of his children is particularly obsessed with the sport. “My children have had various levels of enthusiasm about the event, but Armand started when he was about four. He could hang onto a broomstick and jump over the padded coffee table in the living room. My wife is also an athlete so she tolerates that kind of stuff.” Armand, affectionately known as Mondo, just finished his freshman year at Lafayette High School, where he competes on the track team, and has already begun setting records. Mondo has broken the national high school freshman record, and his latest jump came out to 17-4, or 17 foot 4 inches in laymen’s terms. Since beginning to jump in the mid-1970s, Duplantis has mainly learned through trial and error, but while coaching his son and other pole vaulters, he aims to help them avoid the mistakes he made in his training. “I’m extremely impatient [as a coach]. I was with myself and I am with my pole vaulters. Sometimes it’s good, sometimes it’s not, because pole vaulting is a mental game. It’s like jumping off of a cliff, you want to do everything preparatory for cliff jumping except jumping off,” said Duplantis. Mondo explained that for him the feeling of pole vaulting is, “Pure adrenaline. Before my vault there’s a lot going through my mind, but as I’m vaulting I’m blank, and muscle memory takes over.” Mondo’s track team only requires three to four days of training per week, but Mondo says, “I train seven days a week. I do it to get better, faster and stronger.” Currently Mondo is following the workout plan of pole vault world record holder, Renaud Lavillenie, because by the end of high school he also plans to be a record breaker. “By the end of my high school career I want to break the national record which is 18 feet 3 inches,” said Mondo. Mondo doesn’t plan to change much about his routine, for the upcoming year he says, “I’ll do the same as last year, but hopefully jump higher.”


Upscale Downtime!

Katie Frank I’m a sap for concise, conventional truths. In a world where time is precious and tasks seem endless, Dr. Seuss’s simplicity is comforting. “How did it get so late so soon? Its night before its afternoon. December is here before its June. My goodness how the time has flewn.” He has a point. Time flies, and not only when you’re having fun. Accomplishment can seem impossible when life provides endless ways to demand more. The fact that you are reading this magazine gives credit to your probable loyalty to health. Fantastic! How do you do it? Fit everything in, I mean. We can’t forget about loved ones, our career, and cognitive congruence. The places we exist (home, work, gym.. etc.) provide resourceful ways to achieve. First find them and then be consistent. The fundamental bulk of health happens at home. It’s oftentimes replaced, but eat and sleep cannot be compromised. Being a nutrition aficionado and away from home for most of the work14

day, I have come to familiarized myself with Tupperware and the art of portable refrigeration. Rightfully so because overall, eating out either leaves your wallet empty or your body full of fat, salt, and sugar. Learning to prepare and pack food at home spares you this dilemma by controlling portions and content. Time, money, and calories are precious! It’s a fun experience once you

get the hang of precooking and prepacking meals. This time saver extraordinaire costs nothing but a little extra time at home. A little extra time for some shut-eye maybe? Insomnia is a sleep disturbance that results in any daytime impairment. Regardless of why, we have all faced the consequences of lacking sleep. Your body will instinctively revolt,


and with a slight vengeance. A “short sleeper” snoozes six hours per night, and although individuality is the name of the game, shoot for more. Make a family event out of these homebound obligations. No matter how hard you try, skimping on your fuel and rest will not elicit a positive result. Get what you need! Stop the glorification of busy; long live healthy snacks and catnaps. Just don’t oversleep for work. If active labor is your trade, ergonomics and rereading the above paragraph may suffice as an advisement for healthy time efficiency. For the majority, being paid to think is wonderful. It unfortunately takes very few expended calories to sit still. In fact, for a 150 lb person, it burns about 1.4 calories/minute. Luckily, many of us are blessed with a lunch break. Even if it’s short, treat whatever time you have with respect. Move. Stretch. It really doesn’t matter what you do, every little bit counts. I am blessed with a whole hour; believe me, my daily mile walk didn’t become daily overnight. Start out with once around the block, once around the building, or even park your car a bit further than usual. It took being from Ohio and astounded at the fact that I can be outside in February to fuel the fire. If you break down your down time, you will find a lot more than you

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thought. Taking advantage of time for your health doesn’t make you crazy or over-the-top. It makes sense. In my opinion, the term gym assumes a function: anywhere time is spent challenging the body for fitness. This can be a recreation center, community park.. etc. Nevertheless, infomercials tell us, “you don’t need to spend hours at the gym for a chiseled body..” and they are lying to you. Fact is, you will spend hours on your body if that’s your aim. Most of us, however, are not bodybuilders. Although a respectable lifestyle, I could never consistently satisfy that type of discipline. Instead, consider ways to be as efficient as possible. It has a lot to do with literal location and body movement/calorie expenditure. Basically, know what you are going to do beforehand, and incorporate multijoint and multi-plane movements. When having a workout in mind, you can bounce from one step to the next. Also, our bodies were designed to move dynamically. Consider this: why use a leg extension machine for just the quadriceps when you can work an overhead press into a lunge to add glutes, hams,

shoulders, and core? In most cases, you can include more to your workout by ditching machines. Try light weights on your walk or webbed gloves with your swim. Making small alterations here and there adds up. Most of the time, the moments you save aren’t really saved at all. They’re given back to you and your family. “So be sure when you step, step with care and great tact. And remember that life’s a great balancing act.” Dr. Seuss gets me.

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Andrea Andrus We all seem to be busier than ever before. And the summer months are no exception. Whether you are spending crazy hours at the office, running around with your children from one camp to the next or you are off vacationing this summer - time becomes very constrained. And when time is limited, what often ends up losing out is our health. That is why I created the Opportunistic Exercise method. Opportunistic Exercise is adding movement to your everyday activities, or looking at how you can perform everyday activities differently to make them more active without taking up any more of your precious time. This method reminds us that doing something is better than nothing. Lose that all-ornothing mindset and realize that adding any additional movement to your life is beneficial.

So, how can you get started? Since August is a big vacation month, I am going to share three tips you can start using right now with the Opportunistic Exercise method while traveling. 16

Walk the Airport

Waiting on a delayed flight? The airport is a great place to add some cardio to your day! It is air conditioned and there are miles of walkways. Plus the people watching should keep you entertained.

Stretch

Whether you are on a plane or sitting in the car on a long road trip, you can still stretch. A few basic stretches you can do while seated include gentle neck rolls and twisting your upper torso, all while taking deep breaths. Take it a step further by contracting your abdominal muscles to strengthen your core and work those abs.

Take the Stairs

If you are staying at a hotel, chances are you will have the opportunity to either take the elevator or take the stairs to your room. Even if you are on the 20th floor, try to take as many flights of stairs as you can and then use the elevator when you can’t go any higher.

And don’t forget, staying healthy while traveling is about more than just adding movement. To ensure you have the energy needed to fully enjoy all your adventures, commit to continuing the same healthy habits you have at home such as getting enough sleep, drinking plenty of water and eating a healthy diet. Safe travels! Andrea Andrus is a Certified Health Coach with a passion for living her life to the fullest and bringing as many people along with her as she can! If you want to learn more about Andrea check out her website at www. andreaandrus.com or follow her on social: @akandrus.


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On t h e

GO! F it n e ss

Nick Hilden

T

ime and focus – it never seems like we have enough. Between work, family, social life, and the endless number of errands and chores that compete for our attention, our time and focus end up stretched so thin that all other considerations are forced to the wayside. So where do you find the opportunity to work in your fitness routine? You want to get in a good hour long workout, but who has time to drive to the gym, change, exercise, shower, then make your way back to the rat-race? You want to eat right, but how can you think about that when you’re constantly on the go? The solution involves making your harried lifestyle work for you.

Sweat the Small Stuff As a society, we’re continually finding ways of making things easier and more convenient. While these efforts might succeed at preventing us from “wasting” energy, it’s exactly that kind of thinking that keeps us from getting much needed exercise. What is exercise, really, besides making a conscious effort to “waste” energy? The thing is, we waste it with a goal in mind. Learn to consider every opportunity to move your body and work you muscles as a moment for exercise. Don’t use the elevator when you can take the stairs. Carry your suitcase instead of wheeling it. Walk those few blocks instead of taking a taxi. 18

My point should be clear – make things harder on yourself. Every time you take shortcut, you forfeit the chance to burn more calories.

Bring Your Workout Home A lot of people make the mistake of purchasing a gym membership they don’t have time to use. Save your money. Instead, invest in a few key pieces of exercise equipment for your home. Have an extra twenty minutes between chores? That’s not enough time to hit the gym, but it is enough time to jump on the treadmill in your living room. Or do a few sets with your dumbbells. Or whatever. The point is that it’s right there, and it requires significantly less time and effort to work it into a busy schedule.

Plan Your Fuel Ahead of Time When you’re racing around town trying to accomplish things, it can be hard to get more than the occasional bite of whatever they happen to be selling at the gas station. But you have to keep in mind that that junk isn’t fuel, its filler. Skimping on quality food won’t just hurt your fitness efforts, but actually reduces your ability to function at peak performance. How’s that going to help you get through the day? The solution is to plan your snacks and meals ahead of time. Every few days take the time to make a few healthy lunches, then pre-pack them in Tupperware so that they’re ready to grab on your way out the door.

When making dinner, double the recipe so that you have plenty of leftovers prepared for a quick meal. And don’t just grab snacks whenever you can. Take the time to stock up on healthy snacking options like nuts, fruit, or trail mix, then make sure you have them hidden away everywhere, from your car to your desk to your bag.

Get the Kids Involved Kids can be a handful. Want to get them to burn off some of that youthful energy and get a workout at the same time? Do something active as a family. Play a game of soccer, go on a hike or a long walk, or even teach them how to properly use that handy workout equipment you brought home. Remember – you’re not the only one who needs to maintain healthy habits. We’ve got an obesity epidemic in this country that is turning our children down the wrong path. By getting your kids accustomed to active living at an early age, you can help them avoid health issues. The bottom line is that it is entirely possible to work fitness into your on the go lifestyle, it just takes keeping in mind that there are opportunities for exercise everywhere. So don’t cut corners, bring the gym home, plan ahead, and get the kids involved. Before long your happy, healthy family will be the envy of the town.


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Kate Rountree

O

ne thing we can all agree on is that it is HOT HOT HOT and will be for at least a couple more months! Whether you are an early morning or late afternoon exerciser, you are likely to experience much larger fluid losses during this time of year as evidenced by squishy shoes and drenched clothes. In order to receive optimal benefits from each workout, it is vital to properly replace lost fluids and, for some, electrolytes in order to recover fully before your next scheduled training session. There is no other nutrient as essential or needed in as great an amount as water. Water makes up 45-75% of our body weight. Every body system requires water for function. It is essential for proper regulation of body temperature, elimination of waste products, regulation of heart rate, digestion of food, and lubrication of joints. When we exercise outside during warm summer months and our core body temperature increases, we will begin to sweat as a cooling mechanism. We are not only losing fluid through sweat, but also vital

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electrolytes, including sodium, potassium, magnesium and calcium. Concentration of sodium in sweat is much greater than that of potassium, calcium and magnesium. So, when we think about fluid loss, we must not forget about electrolyte loss, specifically sodium, as well. Recommendations for daily fluid intake for the standard adult can depend on a number of variables, but most health organizations agree that on average females require 9 cups and males 13 cups of water per day. Those exercising to maintain normal fitness levels (30-60 minutes of moderate exercise 3-4 days per week) can meet daily fluid and electrolyte needs through normal food and beverage intake and probably do not require deliberate replacement. However, athletes who train outdoors during hot summer months may struggle with dehydration and large sodium losses if not focusing on proper replacement following workouts. When attempting to train even mildly dehydrated, an athlete may ex-

perience muscle cramping and fatigue, frequent headaches, and lethargy. Fluid and electrolyte needs for athletes are individualized based on various factors including, a person’s size, activity level, metabolic rate, makeup of the diet, losses during activity, weather conditions, etc. Relying on thirst to trigger drinking is not wise as mild dehydration could already be taking place when thirst is stimulated. Rather, measuring sweat losses and monitoring urine color and frequency are better assessment tools. To properly assess fluid and electrolyte losses it is recommended to know your individualized sweat rate. As soon as you wake up in the morning and use the restroom, weigh yourself nude and note the weight. After exercising, weigh again and note the difference, or your sweat rate. Once you know your sweat rate,


Many athletes will be able to properly replace electrolytes with a normal daily intake of wholesome foods. However, if you limit your sodium intake on a daily basis, have a high sweat rate, or workout in the heat up to 2 times per day, it is recommended to consume 250-500 mg sodium per hour during exercise, the amount in approximately 20-40 fl oz of common sports drinks or electrolyte tablets. A healthy diet rich in fruits, vegetables and minimally processed whole foods should replace calcium, magnesium and potassium without the need for deliberate replacement. Ideally, it is best to replace fluids throughout the course of a day, rather than consuming large amounts at one time. Pre-loading large amounts of fluid and electrolytes prior to workouts is not recommended because your body can only utilize so much at one time. Rather, consistently drink throughout the day in preparation for the next scheduled workout. As an athlete wanting to maintain strength and fitness during the long summer months, it is vital to assess your fluid and electrolyte losses and replace as necessary. In doing so, you will be able to not only maximize each workout, but recover much faster. If you are wanting a more individualized assessment of your daily fluid and electrolyte needs for your specific training goals, contact a Registered Dietitian and stay cool!!!

you can refer to the below formula for fluid replacement before, during and after exercise:

Before Exercise

During Exercise

Following Exercise

16-20 fl oz 4 hours prior to activity; 5-10 fl oz 10-20 min prior to activity based on tolerance.

Drink to prevent dehydration; defined as < 2% loss of body wt using your sweat rate.

2-3 cups of fluid for every pound lost using your sweat rate as a guide.

Kate Rountree, of Rountree Nutrition, is a Registered Dietitian in Lafayette, LA. She has a deep devotion to goal setting, fueling, and training to perform at the highest levels. Kate currently works part time at Lafayette General Medical Centerâ&#x20AC;&#x2122;s Bariatric Program and has started seeing private clients that seek sports nutrition advice and counseling. Please contact Kate for a more individualized assessment of needs, so she can help you begin Fueling for Excellence! Kate@rountreedietetics.com

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G N O R T S e f i L THE

Abs Aren’t for Eve Lizzie Ellis, NASM-CPT

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have a morning routine. Everyday I wake up and I look in the mirror to see if my abs have come in yet. And everyday I’m disappointed. If you’re like me, you probably follow a variety of fitness and health related accounts on social media. From Crossfitters to bodybuilders, they all seem to have one thing in common (obviously)- killer physiques including the coveted six-pack. Now, Crossfit athletes and bodybuilders are generally built differently everywhere else. Most conventional athletes are built for strength

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and speed whereas a bodybuilder trains primarily for size or hypertrophy. Totally different modalities of training and totally different goals. So what’s the common denominator? DIET. An athlete is going to eat a little differently than a bodybuilder, but the key here is structure. Neither are going out for beers with friends or hitting up all-you-can-eat brunch with the family. Even after a terrible day at work (because most of them do have day jobs too) they hit the gym instead of drowning their sorrows in a pizza. They’re meal prepping every week or maybe even everyday. Weighing and measuring chicken breasts, broccoli and sweet potatoes to make sure each meal provides the perfect amount of macronutrients. They’re sacrificing

time with friends and family to go to the gym when they really would rather be relaxing in front of the TV. Also consider that before a show or photoshoot bodybuilders and fitness models are usually dehydrated and very hungry. They’ve spent weeks restricting their diets to get as lean as possible all for one night of competition or one day of shooting. They’re disciplined, driven and experienced in what and how to eat to make sure that six-pack pops. Abs are cool. I admire (and am a tad jealous of) anyone who has put in the hard work or been blessed with the genetics to display those abs. If I ever have abs I will probably only wear crop tops even though it isn’t age appropriate. But abs aren’t everything. You can be fit and healthy and strong without a six-pack. Having a strong and functional core is more important than visual abs. I came across something recently that put this into perspective for me. Some paleo bloggers I follow recently


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eryone went to Austin for some sort of paleo convention. One of the pictures they posted featured a t-shirt that said “sustainability > abs.” I had honestly never thought of it like that. The paleo diet, of course, promotes eating only what comes from the ground or has a mother. Plants and animals. Many advocates of the paleo diet take it a step further and urge eating only organic and grass-fed, humanely raised plant and protein sources. This can be expensive, but the idea is that if more people demanded real food from quality sources and stopped spending money on processed junk, prices would reflect that. As our country drifts further and further into the oblivion of obesity, our obsession with quick fixes and 8-minute abs grows. Newsflash- it ain’t working. Stop doing 1,000 crunches per day or spend-

ing an hour on the ab coaster. Instead of being motivated by abs to eat a clean diet, be motivated by how good you’ll feel on that clean diet. Let that six-pack be a secondary side effect. To be clear- I’m not suggesting you slack off on your workouts or your diet because abs are hard to get and you should just quit trying. I’m saying kickass in the gym and the kitchen, but don’t feel defeated if that chiseled core fails to come. In the end, you have to decide if abs are important enough for you to follow an insanely structured diet. As any athlete or bodybuilder will tell you, abs are made in the kitchen. That means turning down that nightly glass of wine and weekend pizza. Are you OK with bringing your own meal in tupperware to a restaurant and asking your server to microwave it for you? That’s what you do if you’re preparing to step on stage for a figure competition. There’s nothing wrong with doing these things, but consider the cost and if you’re willing to pay.

For now, I’m focusing on consistency in my diet and cutting out the cheat meals because I know it will make me feel better in and out of the gym. I’m motivated by having more energy, better workouts, being more productive and sleeping better, but, I admit, in the back of my mind I see that six-pack.

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Health At Every Size:

The New Peace Movement YVETTE QUANTZ

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am a firm believer in the need to feed oneself with foods, thoughts, and movement that nourish the body, so one can live a healthy and vibrant life. However, as I share articles and recipes that promote health and wellness, one thing I don’t want to do is to create a “diet” mentality in which you think the only way to a healthier life is through dieting, restricting, and counting every calories. Actually, this is far from the truth. Therefore, this month I am sharing with you a concept to help break free from the dieting cycle and embrace who you are and where you are today in your journey in health and happiness. Health at Every Size is a book written by Linda Bacon, PhD which takes a compassionate approach to helping people make peace with their bodies and support people of all body shapes and sizes. I hope you enjoy this article and are inspired to love yourself and others, no matter one’s shape or size. “Let’s face facts. We’ve lost the war on obesity. Fighting fat hasn’t made the fat go away. And being thinner, even if

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we knew how to successfully accomplish it, will not necessarily make us healthier or happier. The war on obesity has taken its toll. Extensive “collateral damage” has resulted in food and body preoccupation, self-hatred, eating disorders, discrimination, poor health. Few people are at peace with their bodies, whether because they think they’re fat or because they fear they will become fat. Health at Every Size is the new peace movement. Very simply, it acknowledges that good health can best be realized independent from considerations of size. It supports people of all sizes in addressing health directly by adopting


healthy behaviors.” An excerpt from Health at Every Size: The Surprising Truth About Your Weight by Linda Bacon, PhD. The Health at Every Size® (HAES) approach suggests that everybody is different, and a healthy size will not look the same for everyone. The HAES definition of a healthy weight would be the weight at which individuals settle as they move toward a more fulfilling and meaningful lifestyle—one that includes eating in an unrestrained manner guided by internal cues and participating in enjoyable, reasonable, and sustainable levels of physical activity. This supports a holistic view of health, with a focus on feeling good about yourself, eating well in a natural and relaxed way, and being comfortably active. For the HAES belief, thin does not necessarily indicate health and beauty, nor is fat indicative of unhealthiness or being unappealing. The creators of these beliefs believe the differences in our body shapes and sizes and our preferences for food and physical activity are what lead to our uniqueness.

When we try to change the way we are made through dieting, the typical outcome is:

• Exercise to move your body, not change it • Exercise for enjoyment and to make your body feel good and have increased energy • Accept your body at the size it functions best • Address issues of body dissatisfaction and hatred from the inside out • Establish healthy relationships around you to help promote your new body image • Accept other people of all shapes and sizes as well as yourself Want to learn more? Contact me at yvette@foodtherayonline.com

Yvette Quantz RD, CSSD, LDN, CLT is a well respected registered dietitian and nutrition expert. Yvette takes a fresh, whole body and lifestyle approach to nutrition counseling, and believes true health is found in not only what you feed your body, but also how you feed your mind, as well as how you treat and help others. Follow Her at: www.yvettequantz.com www.foodtherapyonline.com

• weight loss followed by weight regain • frustration which sometimes leads to depression • decreased self-esteem • increased risk for disordered eating

Begin your journey towards loving your body and living healthier from the inside out! • Make peace with food • Eat in response to hunger and internal cues • Avoid dieting and overly restricting foods • Think of all foods as part of a balanced diet with variety and moderation • Accept that there will be times when you eat more than necessary for enjoyment or social reasons, and do so without guilt

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The Pre-Participation

Physical Exam

A

s summer winds down and everyone is getting ready to return to school, many parents and kids have to prepare for sports participation during the next school year. An important part of that process is the sports pre-participation physical exam (PPE). This is an annual requirement of most high schools across the country and the LHSAA is no different. The purpose of the PPE is not to disqualify or exclude an athlete from participation but rather to help maintain the health and safety of the athlete during training and competition.

Primary goals of the PPE include: • Identify medical and orthopedic problems that may put the athlete at risk for injury or illness • Identify correctible problems that may affect the ability to perform • Maintain health and safety • Assess fitness level for specific sports • Educate parents, athletes, and coaches about sports fitness, exercise, and injuries • Meet legal and insurance requirements 26

Several components make up the exam, but remember it is not meant to take the place of routine exam and wellness visits with a primary care provider or established doctor. It generally will include the following: • Past Medical History – VERY IMPORTANT! This is reported by the athlete/ parents. It involves conditions reported such as diabetes, asthma, heart disease etc. and of course any medications • Sports Injury history – Here it is important to know about previous injuries /surgeries and any time when the athlete was disqualified for example with concussions • Family History – Most important here is a family history of heart disease or unexplained death under the age of 50 • Vitals and measurements- These will include pulse, blood pressure, height, weight, vision check and hearing Physical Exam by Health care provider(s) will cover ENT exam, Chest and Heart exam, Abdominal and Genitourinary exam, Neurologic exam and Orthopedic exam. Areas highlighted in the athlete history will of course get closer attention.

Upon the completion of the exam the medical professional reviewing will determine if there is a need for further testing and then answer the following questions: 1. Can the athlete participate in his/ her sport? 2. If so, are there any restrictions and for how long? 3. If not, what conditions must be met before reconsideration of participation? 4. Is referral to a specialist warranted? This exam can be performed by your preferred qualified physician of course, but often it is completed in mass situations to accommodate several athletes at one time with providers manning “stations” in their area of expertise. Usually this is a community service which is very convenient to coaches, athletes, and parents and allows the majority of athletes to meet requirements. These are usually done before the start of school and in fact many communities/schools arrange for these in the spring before the next school year while the athletes are more available. And although the focus of this article was on the junior high, high school, and college athletes, a pre-participation physical or physician consultation is not a bad idea for anyone who is considering a new fitness program or sport! As always, PREVENTION is better than treatment any day!

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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WHY I DON’T LIFT

! O R B

Being that it’s my job to help people take control of their health, I hate to admit that I skip my workouts quite often. Exercising has a tendency to land on the bottom of my priority list. Lately, it’s bonus if I am able to make the time to do it. I tell myself that it’s not as important as keeping up with everything else even though I know better. Recently, I sat down and made a list of all the reasons why it happens and developed some solutions.

Here are the top reasons:

1 I don’t prepare If I don’t remember to put my exercise clothes and headphones in my car in the morning, I can count on skipping my workout. If I have to go home to change after work,

I can guarantee that I’m not getting back in the car and driving to the gym. The solution for me is to always have my gear in my car so I can make a workout happen whenever I have the time. If lunchtime is my chance for a workout on that given day, I also need to pack a lunch so that I’m not pressed for time waiting in line at Subway.

I don’t have a

2 goal

At this point in my life, it is challenging to come up with specific exercise goals. I’m not trying to earn a spot on the baseball team or to attain a competitive 40 yard dash. When I don’t have some sort of goal, it’s very easy to be non-committal to the gym. When I am trying to stay fit solely because “I need to,” it becomes impossible to stay motivated. However, I can easily work towards a goal of hitting the gym 2-3 times per week, losing a set amount of weight, or training for a race. I must keep my goals at the fore-

front, write them down when necessary, and commit to the process of reaching them in order to exercise consistently.

I don’t have a

3 plan

Most weeks, life gets in the way of working out. If I fail to make at least a flexible plan for my exercise that week, it gets put on the back burner quite easily. Along with that, if I don’t have a specific regimen for what I am working on that day at the gym, it becomes very easy to justify not showing up. On the days that I do show up without a plan, I waste time trying to come up with exercises that I want to do on that particular day. When I know exactly what I’m going to do when I step foot in the gym, it’s much easier to complete a workout.

I’m bored with

4 my workout

Numbers 3 and 4 go hand in hand. When I don’t have a plan, I usually end up doing the same old exercises I always do because it’s familiar. If that happens consistently, exercise becomes a burden and not something I enjoy doing. The good news is there are enough resources out there for that to never happen. I just have to compile a few different workouts every now and then to keep me interested.

NICK CART Nick Cart is a physical therapist at TriCity Physical Therapy in Lafayette. His faith in Christ and love of sports are what he says brought him into the profession. He incorporates a hands-on approach to treatment and is passionate about helping people recover from pain and injury. 28


Lake Kincaid Louisiana

Fatseaux


Balancing Act: Staying Fit & Family Life

Incorporate Kids into Your Workout

Shellie Tull

Between jogging and bike strollers and parent/baby yoga practices, there is no reason you can’t incorporate your child right into your workout. There are also ergonomic baby slings that allow you to wear your baby in front or back for your power walk. The motion may be just what a fussy one needs to fall asleep.

Exercise Before Breakfast

I

t is really easy to get in the habit of playing a victim, when it comes to your fitness routine. If you have kids, you can get away with making excuses. You couldn’t run in the morning because you were making breakfast for everyone. The 7 pm yoga practice didn’t work for you because the twins needed homework help at that exact time. It does not matter what excuse you use; no one is going to question you, unless they have kids and use that excuse often, as well. Sadly, you will probably agree that most of the time, you are just taking the easy way out. Yes, there are going to be times when your date with a hilly trail or overly energetic Zumba instructor will need to be put on the backburner because of your family, but this should be an exception, not a rule. Plenty of other busy parents juggle kids, work, and 30

other responsibilities, and they still manage to meet their fitness goals. Despite what you want to believe, they did not trade their first born for a handful of clones either. They simply learned how to balance health and fitness with family and responsibilities. Here are a few tips to keep you on track to realizing your personal health and fitness goals.

Make the Most of Naptime If you have young children, chances are good that they take their nap around the same time every day. Be ready, so the second they go down, you can jump on the stationary bike or grab your free weights or resistance bands and squeeze in a power workout. You should even be able to shower before they wake up.

If you have a significant other try to enjoy your workout before breakfast. You can even rotate mornings. One of you gets to take the dog for a run while the other presses the snooze button a few times waiting for the kids to wake up. You will have a lot more energy throughout the day, if you start your morning like this. Plus, the exercise will get your metabolism revved for the day.

Fitness Facility with Childcare If you haven’t stepped foot in a gym in a while, you may be quite surprised at the number of facilities that have a really nice childcare setup available. Some larger yoga studios do, as well. It is hard to make excuses when you know there is childcare waiting for you.

Babysitting Swap You probably have friends or relatives with kids, so organize a babysitting swap or circle. One day a week, you take all the kids, so the other parents can go workout, and then you just rotate through the group, and repeat the cycle. If you only have one person then just swap


back-and-forth. You can even out to your child’s friends’ parents. There is likely someone else longing for the opportunity to have a little time to themselves every week, too.

Active Family Time Exercise does not have to involve running several miles or doing squats until your legs turn to mush. Focus on being active. Instead of family movie night (or day), plan activities that will get everyone moving. Ice skating, skiing, hiking, and bowling are just a few ideas. If you have a gaming console, invest in dance or sports interactive video game. You can also hit your local park to take advantage of the basketball hoop, tennis courts, or volleyball net.

Plan Your Meals It’s really hard to find the motivation to squeeze in workouts every chance

you get. if you are not eating right. Of course, as you know, with busy schedules it can often feel impossible to prepare a healthy meal. Get in the habit of planning your meals for the week. Sunday evenings (or any day) spend a few hours prepping meals for the week. This will save you a lot of time during the week when it matters most. Prepare lots of healthy snacks so there is no excuse to keep processed, convenient foods stored in their pantry. You can even prepare an entire week’s worth of overnight oats in a multitude of different flavors in small mason jars, so everyone can help themselves to breakfast. Cut lettuce and shred carrots for salads. Make your own trail mix and portion it in individual serving size bags, so even if you are running out the door late to go somewhere, you won’t be tempted to stop at the nearest gas

station for a chocolate bar. Just grab your trail mix and go. Plus, when you get your kids in the habit of eating healthy all day long this is what will come natural. They won’t be begging to stop at the fast food drive-thru because they will want to get home to make fruit kabobs or smoothies. Everyone is healthier and you stay fueled all day, so you’re ready for a workout whenever you have a few minutes to spare.

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proper mountain b Fit

Chris Baker

P

roper bike fit will make you a more efficient rider, allowing you to ride longer and faster than ever before. An ill-fitted bike will not only tire you out quicker, but it will leave you sore, cramped up, and probably lead to some unwanted falls along the way.

FRAME SIZE

Frame size is the most important decision you will make when it comes to getting a good fit on a bike. You can make modifications on any other part of a bike after you purchase it, but once you choose a frame size, you’re going to be stuck with it, so choose wisely. All bikes come in varying sizes, and any distributor will have a spec list of all dimensions and measurements for each model. You can definitely check out a list like this prior to making a

1

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decision, but the only way to be 100% certain a frame size will fit you is to take the bike on a test ride. Start by standing over the bike with both feet planted firmly on the ground. You should be able to stand comfortably, but not be towering over the top tube on the frame. If you have to lean to one side in order to keep your feet on the ground, the frame is too big. Different bike models will also have other slight changes, even if the frame size looks the same on paper. This can include the handlebar stem, the effective top tube position, or even the wheel base. These seemingly small changes will drastically change the way a bike will feel to each rider. So again, before you buy, be sure and test ride to make sure you are comfortable on the bike.

SEAT POSITION Seat position is an easily adjusted component of your bike and can often be accomplished using a quick lever attached to the seat post, no tools necessary. The seat should be high enough so that your knee has a very slight bend when you extend the pedal as far down as possible. A common mistake is setting the seat too low, which results in lost efficiency on your pedal strokes. You want the full power of your legs to propel the bike forward, and if you aren’t fully extending your leg, you’re missing out. Some mountain bike riders (mostly males…) don’t like the seat post set so high when riding in bouncy terrain. One alternative is to get a hydraulic seat post. This connects to a button on the handlebars that will raise and lower the seat with a simple push (similar to

2


bike tting the hydraulics on an office chair), and can be operated on the fly while riding.

HANDLEBAR SETUP

One of the most overlooked things I see on other bikes is the handlebar setup. This may be because adjusting the handlebars actually requires tools and so most find it daunting. But I assure you, it’s incredibly simple and can be accomplished using just an Allen wrench and a screwdriver, and will make a world of difference when you start riding on rough terrain. First, a rule about brake levers. You should only be operating your brakes with one finger from each hand. This frees up the rest of your fingers to grip the handlebars and ensures you don’t slip off the bike mid-ride. Which, obviously, you don’t want to happen. Most brake levers/shifters are originally positioned right next to the handlebar grips, which is not where you want them 90% of the time. Simply

3

loosen the components from the handlebar and slide them over until the brake lever can be operated using only one finger. Next, tighten the brake lever so that it’s responsive when you lightly pull on the lever. You don’t want to be mashing the lever all the way into the handlebar grips before you begin to feel the brakes kick in. You can also adjust the shifters in the same way so that they can operated with just your thumb (or index finger in some cases).

UPDATE ON ACADIANA PARK BIKE TRAILS

The mountain bike trails at Acadiana Park are now 4 miles long, with lots of new features on the way, such as ramps, jumps, berms, skinnies, and see saws! For more information on the trails, please visit: www.mtbacadiana.org.

ACADIANA 33


Triathlon

Training For the working CROWD April Laliberte

T

his summer will be my sixth triathlon season. As a mother, wife, and full time employee with two side businesses I’ve learned to be uber efficient with my time. This article is a peek into my schedule in order to share those tips with you. First - an assessment of time and how you use it. Rate yourself for each question using a scale of 1-5. 1 = I do it 4-6 times a week. 2 = I do it 2-3 times a week. 3 = I do it once a week. 4 = I do it a twice a month. 5 = I never do this. Questions: • You prepare your lunches the night before. • You prep family meals ahead of time, even using the crock pot to save time. • You bring a workout bag with you to work (that you prepare the night before). • You bookmarked a favorite online site or downloaded an app and track your workouts. • You bookmarked a favorite YouTube channel for indoor workouts in foul weather or short lunches. • You prepare a workout plan for the week on Sunday nights—and you stick to it!

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Tally your numbers and compare: 30-24 Read the tips and take up one or two new tips every month until they are habits. 23-18 You are on track to pick up a few more good habits and add them to your routine. 17-12 You have great habits. What could you add to your already stellar routine? 11-6 Wow, super-star! Why are you even reading this? Want to shake up your exercise routine and try a tri? Go for it!

The preceding guide will give you some suggestions for saving and maximizing your time. If you feel you have no extra time, you need to cut down on idle TV time, video games, and social media. You may even need to cut social time unless it involves exercising together with your BFFs. There are three times of day for working out that usually fit most people’s schedules: early morning, lunch and after work. Pick your favorite and make a schedule around the following sample that works for you. Keep in mind you may have to mix and match depending upon when


the pool is free, when you can get to the gym or around you childâ&#x20AC;&#x2122;s activities. You will want to work up to a schedule that allows for 6 workouts a week; two of each run, swim and bike sessions. Try and spread them out over the week. How do you get them all in? By building up your disciplines separately, and then doing them as Bricks. Bricks are two activities together...you can see my suggestions below. Sunday: Swim and then plan your workouts and meals for the week. You will find success by PLANNING. Monday: Run for distance (# of miles) or time (# of minutes) at the best time of day for your schedule. Start slowly and listen to your body. If you run already, add in another discipline to your routineâ&#x20AC;&#x201D;such as a short bike ride. Tuesday: Bike for time or distance at the best time of day for your schedule. If you are already a biker, add a short swim. Wednesday: Swim for time or distance. If you swim already, add in another discipline to your workout. Thursday: Rest day. Do nothing if you are sore, or do something mellow like gentle yoga and give your body a nice stretch. Yoga is also great for clearing and refreshing your mind. If you missed a day due to illness or schedule snafus, use your rest day as a make-up day. Friday: Hit it hard! Run fast or long. Ride long or fast. Swim sprints or go for longer distances. Or do a brick workout. Work hard today! Saturday: Flex day. What do you need to make up for the week? Do that discipline today. If you only have 10 minutes there is value in doing some quick exercises. Try squats, leg lifts, push-ups off the wall, hop on one leg for 5 counts, then switch legs. No effort is wasted. Use your time wisely. Always consider getting creative with your schedule. Your child has a soccer game and you planned to run. Wear your workout clothes and run during part of their game. Build up to full triathlon distances (there are several different lengths, check them out online) after a few months of moderate practice. Always use good judgement. There can be no triathlon or continued workouts if you injure yourself. Many training plans exist online as well as support forums and beginner triathlon blogs. Sign up and have fun!

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36


Positive Habits for a Healthy Household

Y

our routines are about to change whether you like it or not for you awesome parents out there. This could be a good or bad thing. You may have been able to take a break from being the transportation service for your child for school, or you may have more of break now with various activities such as: baseball, summer camps, and sleepover’s coming to an end. Either way it is best to plan ahead when change is inevitable. With the 2015-2016 school year set to kick off there are some ways to incorporate a healthier lifestyle by being proactive for both yourself and your family to ensure that your household is in constant good spirits. Health and wellness are about having an overall good feeling about one’s self inside and out. Maximize your day in a way that creates an emotionally pleasing flow from hour to hour. The

first step is to simply map out your days in regards to you and your families changing schedules. Go day by day and notice the differences between certain parts of the work/school week. You might have a meeting on Tuesday scheduled for the time that you need to have your child picked up from school, but you are free and clear on Thursday. Make notations and re-read your schedule to be able to have these small occurrences in the back of your mind to reduce stress for everybody. Now getting to the nitty-gritty there are those aspects of everybody’s life that can consume us to the point where our health takes a backseat. Be conscious of your nutrition and activity level as your schedule changes so that you are in an overall good place regarding your wellness. Again, simply plan ahead. Pack healthy snacks such as: greek yogurt, Quest bars, baked

chips, deli turkey roll ups, and sugar free jello. Pre-determine and vote as a family of what will be for dinner during the week so that you aren’t scrambling and leaning towards fast food for “convenience.” Let everybody play an equal part, or even make a game out of it. Make a “dinner deck of card” where each family member pulls a card and it reads a random dish to be consumed. After all are chosen let everybody vote on what days of the week the chosen dishes should be eaten. This will aid in decision making and will allow your family to come to agreements more easily. In addition to the “dinner deck of card” create an “activity deck” as well. Finish each day with every member of the family doing something active. Examples of cards can range from doing 25 jumping jacks to even having somebody do as many pushups as they can. Make a family leader board for the various activities to encourage healthy competition and camaraderie. Make investing in your overall wellness a priority to get your family to a healthier place. In our current world where we are becoming increasingly sedentary, take some time to show value in being healthy for the long term. Remember that health and wellness is about feeling good all over in every aspect of life. Be sure that your family doesn’t miss out on being at its absolute best.

ETHAN SMOORENBURG 37


Take Your

Triathlon to the Next Level

JOHN CAGLE

A

ugust in Lafayette is known for turning a simple outdoor stroll into a scorching crucible of combat, sapping energy and drenching clothes as Acadians fight their way between cars, offices and air-conditioned homes. With triple-digit temperatures marking the hottest days of the year, many triathletes are dodging the heat, too, spending their time training for the next competition in the comfort of their local indoor gyms. But you’re not running your next triathlon indoors, are you? If we want to perform our best, sometimes we have to submit our bodies to the worst. Training for a triathlon during the dog days of summer is intense, exasperating, and certainly not for the faint of heart. But if you are determined–and healthy enough–to push yourself further than ever before, putting in the work now will make upcoming fall triathlons seem like 38

refreshing breaks from your normal routine. So are you ready to take your triathlon to the next level? Then check out these three essential tips that will help you turn the outdoor heat into a powerful tool that will condition your body for anything your next triathlon throws your way.

Sync your swim. Because triathlons are not won or lost during the swim portion, many athletes neglect this important part of training, opting to focus on land-dwelling regiments instead–especially during cooler weather. But with water temperatures perfect for swimming, summer is a great time to focus on your form while catching some rays, whether in a lake, pond, or outdoor pool. Try fitting in a 30-minute swim at your local watering hole twice a week during the months leading up to your next event.

Make biking a breeze. The biking portion of the triathlon is one that some triathletes fail to take seriously during training. Many triathletes have countless running events notched on their belts long before they sign up for their first triathlon, and mistakenly believe that running is the only training required. This can lead to a condition known as “brick legs,” when triathletes are weighed down by legs that feel heavy when transitioning from biking to running. The solution? Brick workouts. Brick workouts incorporate two disciplines in one workout, usually biking and running. This will help your body become adjusted to the often-shocking switch from wheeling to running on race day. Try getting in two bike rides per week before your run, either during early morning or late evening hours. You’ll be avoiding the relentless midday sun, while enjoying a cool biking breeze in the process. Ramp up your run. According to Harvard Medical School’s health blog, the closer your own body temperature gets to outside temps, the harder your body has to work to stay cool. Processes that naturally cool the body–like evaporation through sweating–cause your heart to beat faster and pump harder as outdoor temperatures and humidity rise. What does this mean for your run? The closer external temps get to your own body temperature, the more your body is going to be pushed to its limit. Consider taking one of your two biking days per week and squeezing in a mid-morning run right after logging your bike miles. Your heart rate will already be elevated from perpetual pedaling, and with temperatures rising quickly as the day progresses, you’ll be challenging your body even more. Just remember, as with any workout, it is important to make sure you are healthy enough to train for such a strenuous event. Always consult your physician before beginning any exercise program.


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Cook B Mediterranean Salmon

Contributed by Yvette Quantz

Ingredients: 1 pound salmon 1/4 cup sun dried tomatoes (chopped, without oil) 1 Tbsp dill (fresh or dried work) 1 Tbsp lemon juice or you can use lemon pepper 1/4 cup feta cheese 1 package mushrooms (sliced) 2 tsp black pepper 2 Tbsp pine nuts (optional)

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Directions:

Pre-heat oven to 350 F In a baking dish place down a sheet of foil, then salmon. Top with all ingredients listed. Wrap in foil. Bake for about 30 mintues minutes. Viola â&#x20AC;&#x201C; a FABULOUS, healthy, easy, and very tasty meal!


Book

Pork Carnitas Contributed by Lizzie Ellis

Ingredients:

3-4 lb bone-in pork shoulder 2 tbsp ancho chili powder 1 tbsp cumin 1/2 tbsp oregano Salt and pepper Juice of 2 oranges Juice of 3 limes 1 onion, sliced 5 cloves of garlic, halved

Directions: Season pork generously with salt and pepper Rub with spice mixture and place in slow-cooker Toss in onion and garlic Add juice and cover, cooking on low for 6-8 hours When meat is tender, take it out, shred with a fork and place on a prepared baking sheet Spread the meat out and put it under the broiler for 4-5 minutes or until the ends get crispy. Watch it closely so it doesn't burn! (You don't have to do this step, but it really makes it perfect.) Serve with fresh cilantro, chopped onion and a slice of lime. Try it on a bed of mashed plantains or sweet potatoes with some roasted veggies or coleslaw.

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AUGUST Race Date

08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/16/2015, Sunday 08/16/2015, Sunday 08/16/2015, Sunday 08/16/2015, Sunday 08/21/2015, Friday 08/21/2015, Friday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/23/2015, Sunday 08/23/2015, Sunday 08/23/2015, Sunday 08/23/2015, Sunday 08/23/2015, Sunday 08/23/2015, Sunday 08/23/2015, Sunday 08/23/2015, Sunday 08/28/2015, Friday 08/29/2015, Saturday 08/29/2015, Saturday 08/29/2015, Saturday 08/29/2015, Saturday 08/29/2015, Saturday 08/29/2015, Saturday 08/29/2015, Saturday 08/29/2015, Saturday 08/29/2015, Saturday 08/29/2015, Saturday 08/30/2015, Sunday 08/30/2015, Sunday 08/30/2015, Sunday

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Race Name

Race Type

City

State

Chocolate Sundae Run - Jacksonville Masters of All Terrain: Half Marathon Coteeman Triathlon BelieveStrong Tri 5K Brooklet Peanut Run Chattahoochee Challenge Olympic Triathlon Macon Double Sprint Triathlon Summer's End 5K Trail Run Skylar's Run Twilight Classic 5K Possum Town Triathlon UV Splash - El Paso Vern's No Frills 5K Hot Air 5K Lazy, Hazy, Crazy Days of Summer 5K Best of Texax Race Series - C.O.P.S. on the Run 5K Dragon's Den Half Marathon XTERRA Cameron Park Off Road Triathlon Mack Cycle Trilogy - 3 Arcadia Lake Triathlon Carrollton Runners 5K Prediction Run XTERRA Cameron Park Trail Runs St. Pete Beach 5K Series #3 Sabine Causeway Bridge 5K MPCS Triathlon ML Running of the Bulls 5K down2earth 5K/10K Cross Country Run North Collier Regional Rampage 5K Glo with The Flo Sandestin Triathlon Miller Landing Madness 8K/5K/3K Fort Desoto Triathlon & Duathlon Series #2 5K for Hope kidFIT Triathlon of Georgia AREA 13.1 Heels and Wheels for Megan's House Triathlon & Duathlon Dash to the Vineyards Diamondhead 5K CimTel Classic 5K Spirit Sprint 5K The Bird Run Heat Wave 5K Lake Houston 10K/5K Run It Like It's Hot Miracle Mud Run AFJROTC Rattler Run/5K Run The Woodlands 5K Series 5K Nite Trail Run down2earth Oleta Trail Run Atlanta Kids Triathlon August Run Half Marathon, 10K/5K The Hottest Half Alamo Beer Challenge Race 1 - Remember the Alamo AuGUSTO Run Take on the Heat Triathlon Scenic Mountain Moonlight Rave Run Fatseaux 5K Di Dash 5K Pacing for Preemies Saucony XC Kickoff Classic & Open Event Resilience 5K Capt'n Karl's Trail Series - Reveille Peak Ranch Run for Blood 5K Cox Running Club Brew Stock 15K Challenge Big Steps for Hope 5K Light Up the Night Hammerhead Olympic & Sprint Triathlons Carrollton Runners Club 5K Run for Wellness 5k

5K run/walk 13.1M run triathlon triathlon 5K run triathlon triathlon 5K run 5K run/walk 5K run triathlon 5K novelty run 5K run 5K run 5K run/walk | kids run 5K run 13.1M, 10K, 5K run triathlon olympic, sprint triathlon/duathlon triathlon 5K run 10K, 5K trail run 5K run 5K run Triathlon 5K, 1 mile 10K, 5K run 5K run/walk 5K run/walk triathlon 5K trail run duathlon | triathlon 5K run/walk 5K run | triathlon | youth triathlon 13.1M run sprint triathlon/duathlon 10K run 5K run 5K run/walk 5K run | walk 10K, 5K run 5K run 10K run | 5K run/walk 5K mud run | kids run 5K run/walk 5K run 5K trail run 10K, 5K trail run youth triathlon 13.1M, 10K, 5K run 13.1M, 10K run 10K, 5K run 12K run triathlon 5K run 5K 5K run 5K run 5K run 5K run 60K, 30K, 10K trail run 5K run/walk 15K, 10K, 5K run 5K run/walk 5K run/walk triathlon 5K run 5K run

Jacksonville Mount Dora New Port Richey Orlando Brooklet Columbus Macon Rincon Suwanee Baton Rouge Columbus El Paso Georgetown Highland Village Houston San Antonio San Antonio Waco Key Biscayne Edmond Carrollton Waco St. Pete Beach Port Arthur Lafayette Lafayette Hialeah Naples Ocala Sandestin Tallahassee Tierra Verde Decatur Flowery Branch Roswell Waycross Young Harris Diamond Cleveland Yukon Fort Worth Huntsville Kingwood Longview San Marcos The Woodlands North Miami Beach North Miami Beach Norcross Stone Mountain Dallas San Antonio San Antonio The Colony Big Spring Lafayette Marietta Newnan Savannah New Orleans Burnet Corpus Christi Fort Worth San Antonio Temple Starke Carrollton Houston

FL FL FL FL GA GA GA GA GA LA MS TX TX TX TX TX TX TX FL OK TX TX FL TX LA LA FL FL FL FL FL FL GA GA GA GA GA MS OK OK TX TX TX TX TX TX FL FL GA GA TX TX TX TX TX LA GA GA GA LA TX TX TX TX TX FL TX TX


SEPTEMBER AND BEYOND

Race Date 09/05/2015, Saturday 09/05/2015, Saturday 09/05/2015, Saturday 09/05/2015, Saturday 09/06/2015, Sunday 09/06/2015, Sunday 09/07/2015, Monday 09/07/2015, Monday 09/11/2015, Friday 09/11/2015, Friday 09/11/2015, Friday 09/12/2015, Saturday 09/12/2015, Saturday 09/12/2015, Saturday 09/12/2015, Saturday 09/12/2015, Saturday 09/12/2015, Saturday 09/12/2015, Saturday 09/12/2015, Saturday 09/12/2015, Saturday 09/13/2015, Saturday 09/13/2015, Sunday 09/13/2015, Sunday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/20/2015, Sunday 09/20/2015, Sunday 09/20/2015, Sunday 09/20/2015, Sunday 09/24/2015, Thursday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/27/2015, Sunday 09/27/2015, Sunday 09/27/2015, Sunday 09/27/2015, Sunday 09/27/2015, Sunday 10/03/2015, Saturday 10/10/2015, Saturday 10/17/2015, Saturday 10/18/2015, Sunday 10/18/2015, Sunday 10/31/2015, Saturday 10/31/2015, Saturday 11/07/2015, Saturday 11/07/2015, Saturday 11/07/2015, Saturday 11/08/2015, Sunday 11/14/2015, Saturday 11/15/2015, Sunday 11/15/2015, Sunday 11/21/2015, Saturday 11/21/2015, Saturday 12/08/2015, Tuesday 12/12/2015, Saturday 12/19/2015, Saturday 12/19/2015, Saturday

Race Name Rugged Maniac Obstacle Race - Austin Color Fun Fest 5K - Dallas Wurst Tri Ever Double Half Marathon, Double 5K and Double 10K Tupelo Marathon 1st Sunday Five Buck 5K Series TriRock Austin Blackland Triathlon Zilker Relays Foam Glow - San Antonio Zoo Run Relay Ingalls 5K On The Causeway Daily News Press Run Gruene 10K The Tutu Dash Shallowater Stampede Cross Timbers Sprint Triathlon Run The Woodlands 5K Series Waco Wounded Veterans Run Rose City Triathlon CajunMan Triathlon Captain Kid's Triathlon Onalaska Triathlon New Orleans OUCH Race Waiting for a Cure 5K Tour des Fleurs Dash for Dignity UV Splash - Odessa, TX Alamo Beer Challenge Race 2 - Battle of Salado Creek North Texas Kids Triathlon Car2Go Austin Marathon Relay Plano Balloon Festival Half Marathon GUSTO Run Foodie Run 5K Doc's DASH Man Up Triathlon - New Orleans Small Town Run Around Autism 5K Blessed Are The Peacemakers 5K Trailblazer Two Fifths Marathon One Run Rahr & Sons Oktoberfest 5K Heroes for Children Heart of Gold Run/Walk Run The Woodlands 5K Series Riley Run Girl Power Triathlon - New Orleans Run for Wellness 5k Run Houston University of Houston Fight Like A Girl 5K Aquarena Springs TRI Sportspectrum Revel Run Team Seth Foundation 5K Sportspectrum Autumn Breeze 10K & 5K Experience Louisiana Duathlon & 2 Mile Fun Run Bubble RUN New Orleans! New Orleans Jazz Half Marathon Great Pumpkin Run 5K Jungle Gardens 5K Golden Fliers 5 & 10 Miler Crescent City Fall Classic 5K Log Jammer Half Marathon Cajun Cup Running Festival Q50 Races Midnight Full Moon 14M/7M Dirty South Marathon Big Easy Running Festival River Roux Triathlon Downtown Christmas Run Cajun Country Half Marathon Monroe Jingle Bell Run Ole Man River Half Marathon

Race Type 3M obstacle run 5K novelty run triathlon 13.1M, 10K, 5K run 26.2M, 13.1M run 5K run triathlon triathlon | youth triathlon 10M relay 5K novelty run 8M relay 5K run 10K, 5K run/walk 10K run 5K novelty run 10K run sprint triathlon 5K run 5K run triathlon Triathlon youth triathlon half triathlon 5K fun run/walk 5K run 20K, 10K run/race walk 5K run 5K novelty run 16K run youth triathlon 26.2M relay 13.1M run | 5K run/walk 15K, 10K, 5K run 5K run/walk 5K run/walk triathlon 5K run/walk 5K run/walk 10.5M, 5K run 5K fun run/walk 5K run 5K run/walk 5K run 5K run triathlon 5K run 10K, 5K run 5K run/walk triathlon 15K run | 5K run/walk 5K run 10K, 5K run duathlon 5K novelty run 13.1M, 5K run 5K run/walk | fun run 5K run/walk 10M run 5K run/walk 13.1M, 5K run 10K run/walk 14M, 7M run 26.2M, 13.1M run 13.1M run triathlon 5K run 13.1M, 10K, 5K run 13.1M run | 5K run/walk 13.1M run/race walk/walk | 5K run/walk

City Austin Dallas New Braunfels San Antonio Tupelo Arlington Austin Plano Austin San Antonio San Antonio Pascagoula Galveston New Braunfels San Antonio Shallowater Stephenville The Woodlands Waco Whitehouse Lafayette Galveston Onalaska New Orleans Biloxi Dallas Irving Odessa San Antonio Arlington Austin Plano San Antonio Fort Worth Baton Rouge New Orleans Nettleton Tupelo Arlington Dallas Fort Worth Richardson The Woodlands Tolar New Orleans Houston Houston Round Rock San Marcos Shreveport Ruston Shreveport Eunice Metairie New Orleans Shreveport Avery Island Baton Rouge New Orleans Shreveport Lafayette Franklinton West Monroe New Orleans New Roads Shreveport Lafayette Monroe New Orleans

State TX TX TX TX MS TX TX TX TX TX TX MS TX TX TX TX TX TX TX TX LA TX TX LA MS TX TX TX TX TX TX TX TX TX LA LA MS MS TX TX TX TX TX TX LA TX TX TX TX LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA

43


Fatseaux

Year TWO


Our Physicians Adam Perry, MD

Fellowship Trained in Orthopaedic Sports Medicine Total Joint Replacement Arthroscopic Surgery

Robby LeBlanc, MD

Neil Romero, MD

Fellowship Trained in Orthopaedic Spine Surgery Minimally Invasive Techniques Motion Preserving Procedures

Matthew Williams, MD

Fellowship Trained in Orthopaedic Hand Surgery Wrist Surgery Elbow Surgery

Fellowship Trained in Shoulder & Elbow Surgery Arthroscopic Shoulder Reconstruction Shoulder Replacement & Revision Surgery

Christopher Hebert, MD

Michael Duval, MD

Fellowship Trained in Foot & Ankle Surgery Arthroscopic Procedures Sports Injuries

Fellowship Trained in Arthroscopic Surgery Orthopaedic Sports Medicine Knee & Shoulder Reconstruction

Kevin Lasseigne Jr, MD

Judson Penton, MD

Fellowship trained in interventional physiatry

Fellowship Trained in Arthroscopic Surgery and Orthopaedic Sports Medicine

Lon Baronne II, MD

Fellowship Trained in Spine Surgery, Minimally Invasive Techniques, Advanced Cervical Spine Surgery

Discover the difference our team of fellowship-trained surgeons and physicians can make. The only orthopaedic subspecialty clinic in Acadiana

108 Rue Louis XIV, Lafayette, LA (337) 235-8007 www.laorthospec.com

Active Acadiana August 2015  
Active Acadiana August 2015  

Acadiana's only fitness and recreational activity publication.