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Red Lerille a Legacy of Fitness activeacadiana.com January 2016
2016 Post marathon
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JANUARY 2016 ISSUE
Colby Albarado, Publisher Andrew Ward, Editor in Chief Lindsay Sanders, Business Development Contributors Lizzie Ellis Yvette Quantz Chris Baker Kate Rountree Claire Salinas Dr Malcolm Stubbs, M.D. Andrea Andrus Ethan Smoorenburg Katie Frank Brian Broussard John Cagle Megan Eimers Daphne Olivier Chris Churan Nichole Barras Jon Sanderson Dren Asselmeier
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On The Cover For all inquiries contact: Andrew Ward email@example.com P.O. Box 80876 Lafayette, La 70598
Post Marathon Recovery
Going Off Road
Winter Vacation Activities
Red Lerille: A Legacy of Fitness
04 Letter from the Editor 06 Local Events 08 Opportunistic Exercise 10 Listen With Caution 12 Post Marathon Recovery 14 Wellness & Weight Loss 16 Going Off Road 18 Fitness 4 You 19 Rapid Recovery Center 20 Physiques Elite 21 Resolution Revolution
22 Red Lerille: A Legacy of Fitness 24 Achieve Your Goals 26 C620 Nutrition 28 Regenexx: New Year, New Spine 30 New Ideas for Old Traditions 32 Active Profile: Jessica Dupin 34 Winter Vacation Activities 36 Being Healthy in a Fast Paced Society 38 Active Cookbook 40 Mountain Bike Safety 42 Upcoming Events 3
EDITOR Learning Lessons in the New Year This month, we have a tremendous interview of Red Lerille. In it, he gives some insight into staying in shape, the world of bodybuilding, and his views on fitness overall. But what I enjoyed most was his talk about staying relevant through adaptation and being able to adjust with the times. This approach is true when looking at how Red’s became an institution in Lafayette, but can also be easily applied to life. Adapt and overcome. We’ve all heard that phrase, especially those of us that spent time in the military. I like it, always have, and I believe rolling with life’s punches and finding a solution to any issue. Red has done it. Whether it’s through racquetball fever in the 1980’s, or the new HIIT movement sweeping fitness regimens, he’s adapted his model to fit the customer and not the other way around. Point being, even someone as confident and successful as Red Lerille has taken a step back from time to time and re-examined what he thought was the right move. Great lesson in life for all of us to follow…
Andrew Ward / Editor-In-Chief
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Hello 2016! Step 1:
Andrea Andrus There is nothing like the beginning of a new year to feel refreshed and ready to take on the world. In fact, most of us know January is the month for setting new goals, both professionally and physically. But unfortunately, most of us also know that January can be the month for breaking those goals too. In fact, according to an article published on Forbes.com by the University of Scranton, just 8% of people succeed in achieving their New Year resolutions. So why is this? In part this happens because many people use the fresh start of a new year as an opportunity to not simply make an improvement, but to try and make extreme changes in their lives. Setting too many or too difficult of goals can seem inspiring and ambitious, but in actuality it leads to frustration and overwhelm. And these negative feelings equate to failuremore often than not. I am here to tell you that you can achieve major change in your life without setting major goals, but rather by being opportunistic. When you are opportunistic, you are taking advantage of opportunities when they arise. This can work in many facets of your life, but we are going to look at how being opportunistic can help you to start achieving a healthy lifestyle. Opportunistic Exercise is adding movement to your everyday activities or looking at how you can do everyday activities differently to increase the amount of effort you are putting in without increasing the time spent. You do not have to run a marathon or work out at the gym for an activity to be considered exercise. Even moderate physical activity—simply moving your body enough to get your heartpumping—brings great health benefits including more energy and weight loss. And the good news is most activity counts and fitting it in to your normal routine is easier than you think. Even though this method is all about adding movement to activities you are already doing, it helps to have a plan in order to take advantage of every Opportunistic Exercise possible. 8
Identify when you can add movement to your current schedule. You need to look at your current list of daily activities and choose which ones you will turn into Opportunistic Exercise. This may be walking your kids to school instead of driving, parking in the back of the parking lot at the office or carrying your groceries while shopping instead of using a cart.
Decide how much time you will spend on each activity. For example, if you know that parking in the back of the lot will add an extra five minutes to your morning commute, then plan to leave at least five minutes earlier so you have no excuse that you will be late if you don’t park in the front spot. Eliminate all excuses and obstacles with good planning.
Make a list to keep yourself on track. Again, although Opportunistic Exercise is all about taking advantage of opportunities as they arise, it will help you to train your brain at the beginning to be reminded. Set an alarm in your phone to go off while you’re at the office to remind you to get up and walk during your lunch break or stand during a conference call. Eventually these activities will become part of your lifestyle. I encourage you to try and lose that all-or-nothing mindset and make 2016 the year you are part of the elite 8%!!
Andrea Andrus is a Certified Health Coach with a passion for living her life to the fullest and bringing as many women along with as she can! Andrea received her Health Coach Certification from Dr. Sears Wellness Institute, and she also holds a Bachelor’s degree from the University of Central Florida and a Master’s Degree from the University of South Florida. If you want to learn more about Andrea check out her website at www.andreaandrus.com or follow her on social: @akandrus and @opportunisticexercise.
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Caution The last decade has seen a vast increase in fitness of many types. During that same time frame there has been an explosion of technological advancements for personal use. Now you can listen to your favorite music or book and even read and communicate while exercising. For many, it helps to increase focus, motivate, and decrease boredom. While there are many positives, these must be used with a degree of caution. Over the same time span, there has also been a significant increase in pedestrian injuries and deaths associated with the use of headphones and “distracted” activity while walking, jogging, and biking. A study published in the journal Injury Prevention in 2012 reviewed data from 116 injuries over a 7 year period associated with the use of headphones. The researchers, from the University Of Maryland School Of Medicine, made some interesting observations. Nearly three quarters of the injuries were fatal!! 68% of the victims were male and two thirds were under the age of 30. Interestingly, about half involved trains and in nearly 30% there was a warning signal which was not heard or heeded. The vast majority of these injuries occurred in urban areas. The important message is that these activities can be risky under certain circumstances. The use of electronic devices can cause distraction from your surroundings while the addition of headphones make it harder to hear otherwise audible warnings.
In order to exercise while remaining safe, here are a few tips to follow:
Obey local traffic laws – walk and run against traffic and bike with the traffic flow
Utilize less traveled roadways or stick to designated paths and trails Exercise at off peak hours when traffic is not busy Wear reflective clothing at low light times Lower the volume of your device so you can hear warning signals Wait to text, read, or watch videos – it’s probably not that important!
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o c e R Rest, Dren Asselmeier You did it! You ran a marathon. Take a minute to think about what a great accomplishment this is. Less than 1% of people in the United States have done what you just did. Good job! After putting so much hard work and dedication into training, you want to not only recover from the event to make sure that you avoid injury, but you also want to keep up the aerobic base you’ve spent months building. There are a few ways to recover and return to a normal athletic routine while maintaining good fitness.
Immediate Post Marathon Recovery
Immediately after your marathon, there are three things you need to do: refill depleted nutritional stores, soothe your muscles from heavy use, and rest to let your body restore what was pushed to the limits during your run. Eat carbohydrates to restore your energy and protein to repair muscles. You just majorly depleted your natural stores of carbohydrates by using them for energy to fuel a few hours of
running. Try things like sweet potato, oatmeal, or whole wheat bread. To help rebuild your muscles, eat animal proteins (beef, chicken, pork, shellfish, etc.), fish (cod and tuna are great), eggs, and dairy products (like cottage cheese and whey protein powder), or opt for soy. Refill your electrolytes. When you run and sweat for long periods of time, your body loses electrolytes (minerals that help your body function). If you don’t replace them, you can end up very sick. It’s best to hydrate with a sports drink while running, and to drink something like pickle juice, chocolate milk, or an electrolyte replacement drink after your run and for at least a day afterward. Hydrate! On top of drinking to replace electrolytes, you want to make sure your body has enough water. Water helps with your energy level and aids in muscle recovery.
Post Marathon Recovery: Soothing Rest Before you get started on your
reverse taper and stepping down to whatever your ideal aerobic base is, make sure to take time to rest and soothe your tired body. Your muscles have been through a lot, and you can not only reduce symptoms but also return to normal faster if you try some of these soothing tips. In the first few days after your race, try some of these restorative techniques for relaxing rest. Reduce inflammation with heat and ice. Alternating heat and ice can reduce inflammation in the first day or two after an intense athletic event like a marathon. Don’t ice for more than twenty minutes at a time, and talk to your doctor if you feel that your soreness is not a normal muscle reaction and could be an injury. Epsom salt baths. A warm bath can do wonders on tight and sore muscles, but using Epsom salt has the added effect of aiding recovery and reducing inflammation. The minerals in Epsom salt are easily absorbed into the skin and used for important functions like regulating enzymes and helping mus-
cle and nerve processes. Yoga and stretching. Frequent stretching can loosen up tight muscles and make the recovery period a little easier. Yoga is a nice transition back to working out. Don’t go for anything too strenuous, but a nice, relaxing routine that focuses on easy breathing and flexibility will aid in recovery. Massage and rolling your muscles. Gentle massage and rolling over the surface of your sore spots helps some athletes regain range of motion faster.
Post Marathon Recovery: Reverse Tapering
Reverse tapering is when you go from an event like a marathon and gradually reduce the distance of your runs so
that you can keep your endurance at a desired level. If you’re unsure of how to ramp down, try one of these methods. Try the three-week reverse taper. A good reverse taper to follow is to take the last three weeks of your training plan and do it in reverse order. That’s a suggestion from running guru Hal Higdon, and it seems to work well for most people. It allows you to do a “shakeout” run a few days after your marathon so that you can loosen up and do an easy pace, but you keep your mileage up, reducing it gradually until you settle where you want to be. Take more gradual approach. If this is your first marathon, you don’t know exactly how your body will react. Some training plans advocate for one day off
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per mile or even per kilometer! That may seem like a lot, but remember that your body does not fall “out of shape” that quickly. If your reverse taper is gradual or starts a week or two after your marathon, that’s still a good plan.
Post Marathon Recovery: Have a Plan
Whatever you decide to do and whatever your goals are, have a plan. Be prepared to refuel and rest after your race, and give yourself time to return to your desired activity. Twenty-six miles is a long way! It’s a big feat, so be proud and pat yourself on the back. Or ask a friend to pat you on the back if you’re too sore to reach back there.
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Wellness & Weight Loss:
A Life Long Approach Kate Rountree RDN, LDN
Juice fasts, colon cleanses, low carbohydrate/sugar/fat, cabbage soup, raw food, DIET, DIET, DIET. The greater majority of us have tried at least one of these with varying degrees of weight loss results. All of these trendy diets have one thing in common: eliminating a main food group of which our bodies need in order to function properly. Don’t get me wrong, these diets can work to provide temporary weight loss. In addition, this weight loss is typically fast and we are a nation that likes fast. We want faster technology, faster cars, faster cash, faster meals, and faster weight loss. We can’t escape the fast pace! However, what we do know by looking at the obesity epidemic in America is that what we’ve tried isn’t working on a long term basis. We are the sickest our nation has been since our inception. These trendy diets are not providing us with long lasting health benefits that protect our bodies and minds from chronic physical and mental disease. Rather, in order to achieve long term results, we must understand the benefits that REAL food plays in our health. We must understand that healthful carbohydrates, proteins and fats in the right portions are necessary for proper function by our bodies, and this includes weight loss. We must accept that all foods fit and that slower, steady weight loss is the key to long term, sustained weight loss. 14
I am a firm believer in that REAL food must be enjoyed. We need to learn to eat more from the ground up not from the box down. Most children cannot tell you where fruit and vegetables actually come from. They don’t know the origin difference between an Oreo made in a manufacturing plant and an apple from an orchard. We must realize that in order to achieve our best emotional and physical health, we must fill our shopping baskets with foods that are surrounded by soil versus those surrounded by cardboard. We need to spend our money on vegetables, fruits, lean proteins, and whole grains. We must emphasize what is most healthful and focus on these foods 90% of the time. So, what do you do with the other 10%, you ask? Enjoy and savor those foods that may not fit into a daily balance. Whether that food is a cookie, cake, brownie, chip, fast food, or some of our favorite Cajun delicacies, enjoy it. Take your time to serve your portion, and actually taste the food by observing and savoring the flavor. Once you are done with the one portion, take time to notice how this food made you feel. Do not feel bad for indulging in this once in a while treat. In order to achieve lifelong weight loss and wellness, we need to feel that we can indulge here and there, while maintaining a healthful balance on a daily basis. A healthful balance means no food
group is off limits. All foods fit! Just in the right portion and amount. Ideally, our focus needs to be on a protein, carbohydrate, and fat balance made up of minimally processed, antioxidant and fiber rich sources. Fiber rich carbohydrates should be consumed in the presence of lean protein in order to achieve long lasting fullness. These are carbohydrates that are typically not going to be found in a box; such as sweet potatoes, brown rice, quinoa, dried beans, whole wheat products (with at least 3 g fiber per serving), fruits, and vegetables. Healthful plant based fats also help to reduce inflammation throughout our bodies, leading to reduced risk of cardiovascular disease, cancer and injury. We certainly cannot forget about lean protein. This is the building block of lean body mass. We cannot achieve an ideal resting metabolism without supplying our bodies with adequate amounts of lean protein. Clearing your plate of dieting and adapting to an improved way of eating will assist you in achieving lifelong weight loss and maintenance. Learning how to fit all foods and providing quality foods to you and your family will not only improve your health, but give you more sustained fullness and energy along the way. To learn more about making all foods fit, contact me for an individualized assessment and plan.
off road Jon Sanderson
unning has always been the goto cardio workout for people all over the world. Not only does it provide a great workout without the need for expensive equipment or gym memberships, but it’s incredibly beneficial to our minds as well. There’s nothing like finding that perfect pace when your run begins to feel effortless and your mind and body become synced. Unfortunately many runners are missing out on the incredible experience that is trail running. There are a wide variety of reasons to make today the day that you finally take your workout off-road.
Increased Speed If you’re a die-hard road runner, you’re probably used to meticulously tracking your distance and times. You may be hesitant to take to the trails because you worry that you’ll have less ability to increase your performance. Rest assured that trail running will help you get faster like no road ever could. Trail running rarely involves flat and consistent terrain. Running on hills 16
adds a level of resistance that is hard to find on most paved areas. When you train on uneven surfaces you’ll find that increasing your times on the road or track is much easier than you ever imagined.
Added Adventure Admit it, road running is boring! It’s so hard to get motivated to go for a run when you’re limited to the same old roads. Taking your workout into nature provides a level of adventure and variety that is hard to find otherwise. When you get away from man-made environments you’ll find your run becomes much more enjoyable. Getting away from all those speeding cars is a great bonus as well. When you get out onto an expansive trail system it allows you to bring the fun of exploration into your workout. You’ll experience new things every single time you go out, even if it’s somewhere you’ve run before. You’ll find that the trails and their surroundings are constantly changing due to weather and seasons. Each run brings a new experience and keeps you excited to
get out there every time.
Fewer Injuries One of the most common arguments for avoiding trails is an increased chance of getting injured. Advocates for trail running will tell you this couldn’t be further from the truth for a number of reasons. When you run on hard surfaces like a road or track you become susceptible to all sorts of injuries do to the high impact. When you take your running off-road you’ll find the surfaces are softer and much more forgiving. Soft surfaces aren’t the only thing you’ll benefit from. Trail running decreases the risk of injuries by strengthening stabilizer muscles that aren’t used as much when running on pavement. The stabilizer muscles in your lower legs, ankles and core help to soften the impact experienced on your muscles and bones, therefore making you less likely to become injured. Trail runners tend to develop a slightly different technique as well. When you switch to uneven surfaces, you’ll find that your stride becomes
When you limit your runs to road courses, you’ll most likely find yourself zoning out quite regularly. Especially when you run in the same area frequently, it can become difficult to stay present and in the moment. When you allow your mind to go elsewhere on your runs it’s unlikely that you’re pushing yourself as much as you should to get the most from your workout. Trail running demands a level of constant focus that doesn’t allow for a wandering mind. The terrain you’ll come across in the wilderness is irregular and varying so you need to stay aware of your footing and surroundings. When it really comes down to it, the best way for you to learn about all the great benefits of trail running is to get
FEBRUARY 8, 2016
Corner BAR OF LAFAYETTE
SOCIAL SOUTHERN TABLE & BAR D
A recent study conducted at Stanford University has shown evidence of the benefits of running in nature. The study found that physical activity in a natural setting reduces the occurrence of the negative thought cycles associated with falling into a routine. This type of recurring negativity can lead to all sorts of mental health issues including depression and anxiety. In the study, half of the participants took a fast-paced 90-minute walk in nature, while the other half walked the same amount of time in an urban environment. Afterward, an fMRI was conducted on each of the participants. What they discovered was that the participants that had walked in nature
out there and experience it for yourself. Ask any trail runner, there’s absolutely nothing like it. It doesn’t matter the level of difficulty or the location you choose. All that matters is that you get there and take your run off-road.
Improved Mental Health
showed much less activity in the area of their brains associated with mental health issues.
shorter and more deliberate. A shorter stride will decrease your chance of injury due to heavy heel-strikes and hyperextension.
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RUFFINO’S ON THE RIVER THE TAP ROOM
FITNESS 4 YOU How did Fitness 4 You get started, is this your idea?
Fitness 4 You was a rebirthing for me. For the past four years, I was part-owner of a local gym in Lafayette, LA, which was not solely Personal Training. I have been a Certified Personal Trainer since 1995, and wanted to get back to my roots, which was Personal Training. I also wanted to be able to offer an all-inclusive program for everyone. Fitness 4 You gives me the perfect opportunity to do what I love; changing lives and making a difference, one at a time.
What are a few of the best results that men and women in Acadiana can get from your program? Some of the results you can expect to experience from being part of Fitness 4 You are boosting of your metabolism, becoming functionally strong, and fit. The fitness programs designed especially for each individual can help you build a better physique, burn more fat, improve balance and stability, and keep you on the right path while accomplishing specifics goals.
What are some of the things you offer that sets you apart? We are Acadiana’s only dedicated Whole Body Vibrations studio, offering a discreet and friendly approach to training for those who want to exercise away from the prying eyes of a gym. Fitness 4 You is committed to developing a personalized fitness program that is especially designed to motivate you, support you, and take you to your desired level of strength, flexibility, and performance to another level.
Give me an idea of what the first session would be like when I sign up? Your first session with our Certified Personal Trainer would be very safe and effective, while assessing all 18
areas of your fitness capabilities and functionality (i.e. balance, flexibility, strength, endurance, and performance).
What are your 5 top tips for living a healthy and fit life?
Staying hydrated at all times throughout daily activities is vital. You should drink approximately one gallon of water per day. There is no right answer to how much water an individual should consume on a daily basis, as it depends on the lifestyle each person. Typically, you should consume half of your body weight in ounces. The proper amount of rest is vital for staying fit and healthy. Sleep time varies from age to age. You should attain approximately eight to ten hours of sleep each night. There are many attributes to maintaining an adequate amount of sleep, including better health, better immunity, less pain, lower risk for injury, better mood, weight control, better memory, and many more.
Interval training should be a vital part in any cardiovascular training program. Finding enough time to exercise can be a factor in many of our lives, especially with the hectic lifestyles we all live on a day to day basis. Interval training is based on higher intensity work for shorter periods of time. This method is more time friendly and can offer better results than steady state exercises at a constant speed. Combining interval training with weight training is a very effective approach to staying fit.
Studies have shown 80% of any fitness goal depends on your diet, including weight loss, muscular development, or training for an event. Eating a well-balanced diet of clean
carbohydrates, fresh proteins, and healthy fats will give you the energy to aid your fitness challenge and show results more quickly. For the most part, when coaching clients through weight loss and nutrition, I advise eating three meals and two snacks per day to help keep your metabolism burning at a constant rate. When planning meals and cooking, pay close attention to the nutritional labels for the content of carbohydrates, proteins, and fats. You should aim for around: ▶▶ 45% Carbohydrates – preferably natural and non-starchy... No genetically enhanced products (i.e. pasta, bread, white rice). ▶▶ 30% Protein- preferably Low cuts of meat and fish, nuts, so oily beans and pulses are also great sources of protein. ▶▶ 25% Fats- again nuts and seeds are great sources, as well as avocado and oily fish.
Seeking professional advice from health and fitness professionals can open doors you never knew existed. There are thousands of online blogs, Facebook pages, and Tweets you can follow and pick up free tips and advice. Never be afraid to ask, that’s why health and fitness professionals exist, no matter the question, a good professional will give you an answer or pass you on to someone who may have a better knowledge in the particular subject.
fitness4you.fit 3215 E Milton Ave Ste 4 YOUNGSVILLE, LA 70592 337-205-8617 Stacy A Robinson, CPT
Rapid Recovery Center
Tell us about Rapid Recovery Center. Our vision is for the Rapid Recovery Center to become a place where folks can come to take active participation in how they recover from workouts, injuries, and aging. Understanding their bodies better and how to care for & preserve it! Over 16 years of practice—BILL HIGGINBOTHAM
What services do you offer that set you apart? Our assessment is the foundation that identifies a person’s problem areas. We educate patients on the importance of self-care. Teaching them to have a better vision of how we age and move. We have one-on-one sessions and also offer an area where patients can do their own therapies on themselves and the tools available to do that. Lymphatic drainage machines, jump sauna, cryotherapy, compression boots, nasal specific technique for sinus pressure relief, full body massage chairs & foot massage machines.
Do you offer group classes? We offer a group stretch/mobility classes on Tuesdays at 5:30pm & Fridays 6:00am.
What is cryotherapy? Whole body cryotherapy is a service we provide here that exposes the body to extremely cold air for a short period of time. This causes blood to be shunned to the core, where it saturates the organs. The process is cleansing, detoxifying, & oxygenating.
Benefits to cryotherapy? It is the best anti-inflammatory there is. Great for workout soreness & injuries. The metabolism increases to overcome cold exposure, which leads to weight loss. Cryotherapy is also great for the brain & treating depression because it floods the brain with fresh oxygen. Reduction of cellulite, burns 400-800 calories per 3 minute session, increases collagen for tighter skin, increases energy, stronger/fuller hair & nails
How does it work? When we are hurting, sore, or have arthritis, the body produces lots of white blood cells. White blood cells produce pain & inflammation. When the skin senses these super cold temperatures (-250 degrees), the blood is forced to the organs. As the blood travels through the heart and other organs, many more times than normal, the blood is oxygenated. As we exit the cryotherapy machine 3 minutes later, the blood goes back to the tissues as oxygenated, fresh blood. This, in turn, decreases pain & inflammation and accelerates the healing process.
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Lafayette’s 1st Cryosauna ▶▶Reduce Inflammation ▶▶Increase Blood Flow ▶▶Decrease Soreness ▶▶Boost Energy ▶▶Accelerate Recovery Higginbotham Chiropractic Plus is committed to bringing excellence, knowledge, and expertise when guiding dedicated participants on their path to total body wellness.
Dr. Bill Higginbotham, B.S., D.C.
PHYSIQUES ELITE Small Group Personal Training Connexxus Registered Dietician Motivational Speakers HR Monitored Screens TRX Suspension Punching Bags - Rope Wars Dynamax Balls - Kettle Bells What are a few of the best results that men and women in Acadiana can get from your program? I wanted to create an innovative, small group personal training program. I also wanted to introduce a unique program that would be completely new to Louisiana. After returning from a fitness conference I reached out to some of the top Reebok affiliated fitness professionals. Jeremy Shore is an expert contributor for Reebok, Men”s Health and the program designer for Matrix. He informed me about a new, revolutionary program that utilizes Connexus. Connexus is a piece of equipment that integrates strength, balance, coordination and cardiovascular. This gives clients the opportunity to personalize the program to fit their level of intensity. How often do you have classes or organized sessions? This program extends far behind a traditional fitness program. Members can expect; weight loss, muscle gain and a dramatic improvement in their physical and mental well being. Participants will learn their “true” purpose for working out. It includes more than just 20
the physical aspect of fitness. Give me an idea of what the first session would be like when I sign up? One hour sessions are offered Monday- Friday. You can attend a class as early as 4:00 AM or as late as 6:30 PM. Co-ed classes are available. The first session will include personalized nutritional counseling, goal assessment, team building, and introduction to all equipment that includes Connexus, TRX suspension, Dynamax
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Physiques Elite 2505 Verot School Road Suite B Lafayette, La 70508 337-984-2226
balls, rope wars, boxing bags, indoor rowers, kettle bells and more. What are your 5 top tips for living a healthy and fit life? ▶▶ Set achievable goals ▶▶ Know your limits, give yourself credit for smallest accomplishments ▶▶ Find your 80/20 balance of healthy eating and cheating ▶▶ Be your biggest cheerleader, not your biggest critic ▶▶ Positive mind and positive vibes equals a positive life
r e n w
Resolution a firm decision to do something or not do something. STATS*
Of course these stats are not great! If I am being honest (which I always am), they are actually pretty dismal. But there IS hope! People who make resolutions are 10x more likely to attain their goals than those who don’t. What does that mean? That means people who make a resolution actually take some action towards that resolution; and if you take “some” action you are closer to your goals than you would be had you not taken any action. Think about it! Every year there are people who make the “lose weight” resolution. By the thousands, people run to gyms and fitness centers, but after three months their drive and motivation fizzle and they just stop. Failure? Absolutely not! Some may ask “How is this NOT failure, Coach Brian”? Well, just imagine where they would be if they never made that resolution and they didn’t initially give that 200% at the
45% of Americans usually make resolutions.
8% are successful at achieving their resolutions. 49% have infrequent success. beginning of every year. Well, in these cases, resolutions may have actually assisted in curbing how “out of control” they can become. So MAKING the resolution is NOT the problem, the problem is follow through. And that’s where the revolution comes in.
a complete change in the way people live, work, etc. Revolution 3 Key Ways to Make A Resolution Revolution:
MAKE A COMMITMENT – Don’t make a Resolution. Include another person; family, friend, coworker. This will give you some accountability and also may give you a partner in crime! SET ATTAINABLE AND SUSTAINABLE GOALS AND PLAN, PLAN, PLAN – How are you going to achieve and continue on your commitment? Make a 3-month plan, a 6-month plan, and even a 1-year plan. Write it down! Think it through! MAKE IT HAPPEN!
GET SOME HELP- If you have no clue how to stay committed, set your goal, or make a plan - please don’t jump in without getting some help. A Coach will take the stress away and will increase your success tremendously!
Taken as of January 2015: (Source: University of Scranton, Journal of Clinical Psychology)
So whether you decide that 2016 is the year for you to lose weight, build muscle, run a 5k, or do a Triathlon - DON’T just make a “resolution.” Resolve to make a Resolution Revolution! Make significant changes in your life and enjoy the RESULTS! Don’t get a Coach to build your house and don’t get an Architect to design your fitness plan!
Coach Brian Broussard M.Ed.
Coach Brian has over 13 years of experience as a Fitness Coach and Health Promotion Specialist and specializes in educating and empowering people to make positive changes in life to Succeed. Coach Brian owns Fit Life, LLC which is a fitness studio focused on challenging bodies for Change!
joinfitlife.com 337-296-2960 firstname.lastname@example.org 21
Red Lerille a Legacy of Fitness Lizzie Ellis NASM-CPT
ed Lerille is the owner of Red Lerille’s Health and Racquet Club in Lafayette. After winning the title of Mr. America in 1960, Lerille opened his first gym in 1963 and the current location was opened in 1965. Red’s has grown steadily throughout the years and now covers 20 acres and nearly 200,000 square feet. We sat down with Lerille to talk about the growth of Red’s and his take on fitness trends through the years.
DID YOU EVER IMAGINE RED’S WOULD GROW AS MUCH AS IT HAS? “Actually you couldn’t imagine this size facility in any town.” Lerille says growing up in New Orleans he went to the New Orleans Athletic Club. At the time it was considered a large club. “You could put five or six of those in this building now” he says. “Most of my friends don’t want this type of facility. They rather the small facility and that’s coming back strong. So what it was at one time is coming back again. And that’s like everything in life, things come back around.”
HOW DO YOU MAKE ADJUSTMENTS TO STAY RELEVANT? “You do what you have to do. For example, racquetball 30 years ago was phenomenal, it was unbelieveable.” Lerille says they went all in on the trend building 12 racquetball courts. “Then it wasn’t long after we built the 12th court, we were taking them out,” he says. “Things just change, they keep changing all the time and if you’re not careful and I’m not all the time, I get messed up in all this too. For example, right now, cold plunge, who in the hell would’a thought cold plunge would be a big part of any business. They’ve been around forever. I just built one that’s 25 feet long. When I first built the first one everybody laughed at me including myself. I didn’t think it’d get any activity,” says Lerille. While he has adapted to the ever changing trends in fitness, Lerille says there are some constants. “The weight training, of course that’s always been there, that was our business and still is our business, it’s the only thing that works. The weight training has constantly increased. You put everything else we do here, more people just lift weights.” Lerille points out that even new, trendy workouts have roots in the old school. “Crossfit’s just using equipment that’s all we had back then, so that’s kind of the rebirth of the old school. Nothing’s really changed.”
HOW HAS THE WORLD OF BODYBUILDING CHANGED? “It’s changed tremendously and mainly because people feel they have tremendous amount of knowledge about getting in shape.” Lerille says when he began bodybuilding there were only one or two magazines on the topic of fitness. “Probably the first people that ever looked into diet in fitness were bodybuilders. They were the first. No football players ever cared about what the hell they ate, ya know, they just ate. If you wanna get big you eat more, you wanna get small you eat less. Nutrition has probably been the thing that has come along the most, but 22
bodybuilders have always been into nutrition from the very very beginning. But as far as what’s really changed? Nothing. You still gotta workout.”
WHAT IS YOUR ADVICE TO PEOPLE WORKING TO GET IN SHAPE OR STAY IN SHAPE? “Everybody wants to do their best so they do everything they can to get the little edge and that’s a big thing now in fitness, in sports, in everything. My feeling is you have to have good nutrition and then you add some supplementation, but that’s not the way it’s done. I think you’re supposed to eat food,” says Lerille. At 79-yearsold, Lerille says his diet and workouts haven’t changed much, although he admits he can’t lift quite as heavy as he once could. “Nothing works like weight training. You can do all kinds of little fancy stuff and this kinda stuff, but you gotta lift weights. It is the big thing and the older you get the more important that is and the more you wanna compete the more important that is. Weight training is a big important part because
number one you wanna be strong, a little more mentally alert and weight training helps the most.”
HAVE YOU EVER CONSIDERED OPENING ANOTHER LOCATION OF RED’S? “No. No, because I can’t be two places at one time and I like my job and I like being here. I want people, I want members to think I never leave. I want them to think I’m here 24 hours a day and it can’t happen if you’ve spread yourself pretty thin. Plus when things get a little rough economy wise and it is now, you can buckle down in one place much easier than you can if you’ve spread yourself thin.”
Red’s 5 Little Rules:
1 Show up on time and ready to work. 2 Learn as much as you can. 3 Always say ‘hello’ and ‘goodbye’. 4 Make a small change every month. 5 You gotta stay in shape!
r u o Y e v e i Ach
Happy New Year! I wish you the best as you embark on the journey of 2016 and think of the amazing possibilities the future holds. Today I am sharing with you six steps to implement to achieve any goal you set your mind to.
Set your intentions. Be specific, write them down, and share with others. Post in places where you can remind yourself on a daily basis what you are working towards. Write out WHY you want to reach your goals. What motivates you? Consider making a vision board or vision book to help keep you focused.
Know that any goal worth achieving takes work. There is no magic pill or potion to lose weight. As I like to tell clients, if there was a magic pill, Oprah would have found it. Dreaming about crossing the finish line will not get you there unless you put in the work on a daily basis. Talking about how bad you feel, tired you are, or unhappy you are with your body and current state of health will not change anything. However, taking daily action steps, eating more whole foods, decreasing portion sizes, drinking more water, and reducing the sugar and alcohol in your diet will improve your health and energy. Take small steps daily. Acknowledge that change will take work and time. Be patient with yourself but also find some way to track, acknowledge, and reward your progress.
Be grateful for what you do have and what you can do. On your journey to better health and well-being, take time every day to state at least one thing you are grateful for. It can be something you have, something your body has done for you, or someone who is in your life. It is all too easy to fall into the trap of always wanting more, and while wanting to better yourself can be a good thing, it is also important to appreciate and love what you have. Find gratitude in the little things every day.
Yvette Quantz, RDN, CSSD, LDN www.foodtherapyonline.com 24
Help others reach their goals. This may seem different than any other advice you have heard regarding your New Year resolutions, but there is so much power in this action step. First, implement steps 1 - 3. After your intentions have been set, you are willing to do the work, and you express daily gratitude - it is time to step outside of yourself and see who else can you help. We are all looking for something out of life, and believe it or not, it is not the same thing! We may want similar things, but we each have unique goals and motivation behind our goals. If you take the time out to help someone else reach their goals, it is almost guaranteed that somewhere along the way someone else will help you reach your goals. Part of paying it forward is making the world a better place, step outside of yourself and your problems and help someone else in need.
Believe in yourself and surround yourself with people who believe in you and want to see you succeed. Step away from the â€œnaysayersâ€? - the people who boohoo your dreams and sabotage your weight loss efforts. If these people are real close to you (for example a spouse or parent) then have an honest talk with them. This may be where you need to go back to #4 - see where you can help them reach their goal. Become your own biggest fan. Write down the good in you, write out what makes you unique and special. Know that you deserve to reach your goals and feel your best. Believe you can do whatever you put your mind to. You got this!
6 Repeat daily.
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C620 NUTRITION How did C620 Nutrition get started, what’s the background? C620Nutrition was born out of pure interest and passion. At first it was a way to continue educating myself as I always want to be a student. I never imagined the favor God would have on that passion for it to become internationally recognized within the first two years of operation. I was working for Anytime Fitness Couret Farms (formerly off of 1915 Moss Street) as a personal trainer, and I somehow managed to talk the general manager, Josh, into competing at the Louisiana State Bodybuilding show. He entered the show hard as nails and won his class. The next year, I prepped Ethan, another team member at Anytime Fitness. Ethan came in elite condition for 4 shows that year, and won his class in all of them including an overall victory. C620Nutrition then began to grow locally. Business surprisingly grew faster in the northern United States and Canada than it did here in Louisiana. That fortune came about when industry giant, Layne Norton, approached me and asked if I would like to be on his recommended coaches list. Layne has a large following, and he mentioned me on one of his Vlogs on YouTube which had over 100,000 views. That big endorsement from a prominent name in the industry allowed C620 to grow in a manner that guided me to make it my full time job in November of 2013. Looking back, God’s hand over my life allowed all this goodness to align. About a year into doing C620Nutrition full time, I realized there was a population that wanted coaching but had zero interest in competitive bodybuilding or performance based sports in general. The Better Life Division of C620Nutrition was born from that interest. A current client who was running a successful coaching program in Arizona exuded her passion for people who were looking for ‘Better Life” results over bodybuilding. Coach Gretchen Quast became my first hired employee in 2014 and has been leading the Better Division with fantastic results since then. Contact – www.C620Nutrition.com
Do you have classes or organized sessions? Yes, I thoroughly enjoy speaking and teaching engagements throughout the year to health clubs and personal trainers. In 2016 there will quarterly nutrition and training workshops open to the public. We have an event coming up this February 6th! This will be extremely important to me as it is close to my heart. On February 6th I will be hosting a seminar to raise funds for a friend of mine that was diagnosed with stage 4-stomach cancer three weeks after the birth of her son. Her name is Tina Hines. This workshop will raise awareness for the #TeamTinaTough campaign which gives support to her from all over the country, and has been named “The T3 Seminar.” As
Brian Melancon you can imagine medical bills are substantial. I would love to see the athletes of Acadiana rally up and attend with friends. My goal is to impact 100+ people in a day dedicated to their health and wellness goals where all proceeds will go towards #TeamTinaTough. In support of the campaign we encourage you to simply post a picture with Tina’s signature bicep flex with #TeamTinaTough. Details on location and time of the nutrition seminar will be posted by January 12th via the C620Nutrition Facebook page, my personal page, and the C620 Website (These links below) After the seminar, a training session for all attendees will be hosted by the new Anytime Fitness Couret Farms location off of Pont Des Mouton Ave. (104 Bannister Suite 1-A). Lunch will also be provided. Make sure to mark your calendars for updates regarding the seminar on February 6th. Come with any questions, and get ready to learn and springboard into 2016 armed with applicable knowledge to apply to your lifestyle. Website : www.c620nutrition.com Facebook : www.facebook.com/C620Nutrition www.facebook.com/brian.d.melancon Instagram - @C620Nutrition *Additional pages to Like and follow for #TeamTinaTough T3 Seminar: Facebook - www.facebook.com/anytimefitnesscouretfarms Instagram - @anytimefitnesscouretfarms
What are your 4 top tips for living a healthy and Active life? You have to START. You can’t outwork a bad diet. Small changes implemented consistently become habits. Habits then become lifestyles. Don’t try and fix everything at once. Fix a few things at a time – and once those are habits, take another step in a healthy direction Be consistent.
Any other Projects you are working on ? Yes, I am an Operating partner in a company called Iron Will Lifestyle. Iron Will Lifestyle is for those who are looking to change their lifestyle and looking for an inclusive community of people with similar goals. While the training program is applicable for any level of fitness, IWLs largest demographic is men and women who are just starting or starting over. Every Quarter we are launching new training programs to keep progress moving year round. We also have weekly Periscopes, blogs, videos, nutrition & training tips, and encouragement for all of the Iron Tribe. Website : http://www.ironwilllifestyle.com Facebook : http://www.facebook.com/IronWillLifestyle 27
New Year’s Resolutions = New Spine with Regenexx! T
he start of a new year often times brings with it resolutions to “lose weight” or to “start exercising again”. Not uncommonly, resolutions such as these can be undermined or even hijacked by BACK PAIN. National statistics from long term health data show that nearly 80% of Americans will struggle with spine (back or neck) pain in the previous 5 year period, and approximately one-third of all Americans over the age of 50 are challenged with daily/chronic neck and/or back pain. Chronic Pain is defined as a condition which causes daily pain and dysfunction which persists more than 3 months. Chronic Spine Pain is now occupies the #3 (behind #1—Heart Disease, and #2—Strokes) position on the “Morbidity List” (conditions which negatively affect a person’s health, ability to earn a living, and lifestyle).
Some of the most common causes of Chronic Spine Pain are: 1. Degenerative Disc Disease 2. Arthritis of Facet Joints 3. Sacro-Iliac Joint Dysfunction 4. Neuropathic pain The standard/allopathic medical treatments offered are corticosteroid “cortisone” injections, radiofrequency ablation/destruction of nerves, or spinal surgery. These treatments although
well-intended very often-times not only are known to have unwanted – even dangerous side effects – such as osteoporosis, scar formation, and weight gain – but, fail to yield successful results of improvement in pain and function. The patient is typically left with the only option of “chronic pain management”, which means taking daily doses of powerful anti-inflammatory/anti-healing medications and opioid “pain pills”.
ENTER REGENERATIVE MEDICINE! As explained in the previous issue, Regenerative Medicine is a subspecialty branch of medicine which serves to support and augment the body’s own immune and neuro-hormonal systems with the purpose of stimulating natural healing and optimal functioning. To understand how Regenerative Medicine works for Sports/Orthopedic injuries, it’s important to understand a little bit about how our body’s immune system works in healing. Human healing takes place in 3 sequential stages: Inflammation occurs first as the tissue is damaged – leading to cellular migration and proliferation of “MSCs”(Mesenchymal Stem Cells) to the locale of the injury – once on location, these MSCs recognize the task at hand, transform into the necessary cell type and begin to regenerate and remodel
new functional tissue. This incredibly complex sequence of events is dependent on a multitude of neuro-hormonal, energetic and local environmental factors to continue to completion. Any interruption of the sequential and delicate process could potentially delay, offset or even stop the healing process. An example of a “healing interrupter” is the group of drugs called corticosteroids, or “cortisone”. You’d be hard pressed to find an Orthopedist who would suggest injecting “cortisone” into a fracture, as its powerful anti-inflammatory / anti-healing action – although good for pain – would cause delayed and incomplete fracture healing. Similarly, over-the-counter and prescription anti-inflammatory medications – the “NSAIDs” (Non-Steroidal Anti-Inflammatory Drugs) – if taken chronically will lead to a weakened healing response.
Major Spine Surgery vs. Stem Cells? Most commonly, patients who’ve failed the standard allopathic medical regimen of anti-inflammatory (antihealing) medications, pain pills, cortisone injections, and physical therapy are left with very difficult choice of proceeding with major spine surgery. Many might be excited to discover there is another option!
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The Regenexx set of Growth-factor and Stem Cell procedures may be an option for you!
Shouldn’t major spine surgery be your last option?!!? Call TotalCare to schedule a consultation with Dr. Bond: 337-264-7209. Dr. Tommy Bond is Board-Certified in Sports Medicine, Regenerative Medicine, and is the only physician certified and licensed to perform the Regenexx procedures in Louisiana. He practices at TotalCare Health & Wellness Medical Clinic in Lafayette.
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New Ideas for
Old Traditions Katie Frank
Studies, along with the basic human experience, have shown that New Year’s Resolutions carry a strong possibility of failure. In fact, about 88% of us will make and then not follow-through with one. Whether through self-doubt or the sheer association with disappointment, these personal ventures have come to seem out of reach. Please don’t get me wrong, the turn of a new year and a new leaf have given many people the opportune assurance that this time around will be different. But what exactly does it take to insistently and willingly follow “the plan?” I suppose pure willpower is a valuable characteristic that’s hard to measure and equally as hard for some to find. It may be a good idea to really consider why there is a need or desire to change. For many of us, our thought process towards a resolution is guilt-influenced. There is a certain aspect of life that is making us unhappy and we will let ourselves down if we don’t make this adjustment, right now. Honestly, this sounds like a desperate and successful attempt at bullying ourselves. No wonder this type of fuel is short-lived; guilt is an awful state of mind. Particularly because making a positive change at this time of the year can be tricky. Let’s look at weight gain in particular. During the holiday season, weight gains of .37 to .93 kg (.81 to 2.1 lbs) usually occur, and not always reversed after the holidays are over. By the way, this small yearly weight gain can be assumed to be responsible for the gradual increase in obesity rates since the 1970’s. Rather than having this information affect you negatively, feel enlightened in understanding there are consequences to your holiday indulgences. Nonetheless, dropping the guilt accompanying your New Year’s Resolutions can free up mental space for a real-life positive change. Don’t resolve to change unless you’re ready to be responsible for your successes and failures. Had a few heavy dinners followed by 30
lazy days? No big deal! Besides the initial first step, dusting yourself off and getting back on track is the most important part of being healthy. Progress, not perfection. A formal analysis of self-control/self-regulation has only been attempted recently. It turns out that readiness to change and self-efficacy, but not social support or behavioral skills, prospectively predicted successful outcome. That means your interior drive and not so much external influences, will be the determining factor. If you’re contemplating a New Year’s resolution, does a particular person or group of people come to mind? Unfortunately, we are bombarded with the message that we should be better or “more like this.” Having a role model and wanting to be healthier for your family are great things! What most of us “need” more than anything is to practice acceptance, to recognize that often times nothing we do is ever going to reach our definition of perfection, and acknowledge that we live in a crazy, unpredictable place. Experiences could be eye-opening enough to spark some initiative as well. As an example if every time I use the stairs, I get a little winded then my resolution is to walk more to become more conditioned. Or, I don’t wear my seatbelt as often as I have in the past. This has to change; I will do so by partnering these observations with a benchmark like the turn of a new year. We tend to think good intentions will suffice, but an actual plan prevents procrastination. People with strategies stick to their goals way more often than those who wing it. Physically writing your desires onto paper and keeping it visible is a great practice in self-accountability. Grab a drink, let’s toast to a great 2016. After all, if the “good old days” were that good, why aren’t we as healthy, happy, and prosperous as we want to be? It’s all in perception. Focus on what you can do now and in the future to achieve your dreams.
Tribe Collective is a synergy of three female entrepreneurs creating a magnetic, community driven wellness haven under one roof. Tribe is the coffee bar, local artisan, and consciousness market, that also houses the two restaurants; Emerge: An Artisan Juicery that serves juices, smoothies, raw provisions, and daily stocks an organic raw food bar, and Mortar and Pestle: a gluten free bakery and bistro with diabetic and allergen friendly delicacies that focus on farm to table seasonal fare and local specialties. The alchemy of the two kitchens is magical and the collaborative vibe brings combined passion and creation unlike any other venue.
Tribe aims to focus on and enhance our community in myriad ways: monthly interactive workshops, talks, and events on various subjects from physical health to conscious
awareness. Lunch is served till 2, then till 7 healthy grab n go food from Emerge, Reve locally roasted delicious coffee, pastries, and breads in the freezer are available.
Emerge created by Melodie Car-
Mortar and Pestle is the brainchild of Hannah Ellaham, who is passionate about local flair and healthy alternatives to the most indulgent favorites. Also Just in time for Mardi Gras, Mortal and Pestle is now shipping gluten free king cakes.
buccia-McMath who central motto is-food is thy medicine, so all of their food is bio dynamically active and available for optimum absorption of nutrients. The desire is to redesign old unhealthy favorites and make them the healthiest and most nutrient dense. Delicious tastings like â€œred velvetâ€? detox cake, or the ginger, turmeric carrot immunity cake. All the juices are organic and cold pressed, ensuring high bio enzymatic function and nutrient delivery. She is always seeking to heighten the vibration of our food and enable healing and transformation. Raw catering and Juice Cocktail mixers available!
claire salinas Jessica Dupin runs for those who can’t run themselves, it is the driving force behind why she competed in her first marathon last year and why she is aiming to qualify for The Boston Marathon this year. After dealing with her mom’s death at a young age and watching a close friend deal with Ovarian Cancer, she feels, “How dare I say I can’t do this.” Dupin is a single mom who balances her marathon training with a job that requires heavy travel and a son who plays three sports. Dupin explained, “I don’t do well with excuses because life is too short. If you want something bad enough, you will find a way.” In order to accommodate all of her commitments and her training schedule, Dupin sometimes wakes up as early as 2:15 a.m. to complete her daily training regimen. Up until last year Dupin participated in running only in passing, but she started running marathons last year, when her running friend, Karen Nichol, dared her to sign up. Dupin said, “You have friends who challenge you, and Karen is one of those. She will tell you what you need to hear even if you don’t want to hear it.” After taking on the dare, Dupin signed up for The Louisiana Marathon, got serious and began following a strict training schedule. Dupin’s training paid off because she finished the marathon at 4 hours and 9 minutes, which according to running. about.com is a significantly better than the women’s median finish time in the U.S., which is four hours and forty-four minutes. Dupin said for her, the marathon was, “Very emotional because I was running for my mom and I was running for Allison.” Allison Walters is a friend Dupin met shortly after moving to the Lafayette area.
In April of 2013, Walters, better known as Buddha, was diagnosed with stage four Ovarian Cancer. In response to the news, Dupin proceeded to organize a race to help pay for Buddha’s medical funds, and last year’s race assisted tremendously in that effort. As she continues to train for The Boston Marathon qualifier this year, Dupin is strongly motivated by the life and struggles of both her mom and Buddha to continue her training. “I think everyone needs to know their why, and when you figure that out, you will be motivated to get where you need to go. Everyone is like, ‘You’re running all these miles,’ and I’m like they’re not going to run themselves.” Dupin will run The Louisiana Marathon again in January, which will serve as her Boston Qualifier race. In order to qualify, Dupin has to achieve a finish time of three hours and forty-five minutes, but she hopes to finish a few minutes sooner to increase her chances of qualifying. Dupin explained, “If someone in my age bracket finishes at three hours and forty minutes, they would be invited to the marathon before I would.” While it is possible to qualify as a charity runner, Dupin is determined to qualify based on her running time alone. With hundreds of qualifying races happening throughout the world, Dupin’s push to finish sooner probably can’t hurt, although if her recent run times are any indication of her chances, things are looking pretty sunny. Her latest finish time at The Camellia Crossing 5K was 24 minutes and 23 seconds, and she scored the top spot in her age bracket, Female 40 to 49. For Dupin, the dare she took last year didn’t lead to a temporary schedule change, but rather a lifestyle change. Dupin said, “Running does change your life. I have had so many first times that all came from running. You have to get in your head and deal with things that maybe you didn’t want to deal with before. It forces you to be a better person and makes you think a lot about yourself and your life. It all comes together and it’s a beautiful thing.”
Vacation Activities Megan Eimers
It’s that time of year when many of us book our winter getaways to engage in some of our favorite winter activities. Skiing, snowboarding, and building snow forts with our kids are all fun activities to do this holiday season, but did you know that they can also double as great workouts? Whether you’re hitting the snowy slopes of Colorado or trekking across the beautiful Idaho landscape, these winter activities burn so many calories that you won’t even feel an ounce of regret for eating that extra holiday cookie.
skating may not look like much of a workout from the outside, but it actually provides many fitness benefits. Ice skating burns a considerable amount of calories while working those smaller muscles that can help you in your other workouts, such as running or yoga. While you may not want to risk looking uncoordinated on the rink, that may be the exact reason why you should start. Ice skating is great for improving your balance and coordination. If skating around isn’t your thing, hockey is another option on the rink.
If you are headed to a place with a lot of snow and some hills, sledding with your kids is a must on your winter vacation. Not only is it fun, but this activity can actually burn a surprising amount of calories as well. According to CalorieLab, an hour of sledding can burn more than 400 calories. Turning the sled with your body weight gives your arms and core muscles a good workout, while the long trek back up the hill in heavy clothes over and over will also torch calories. Sledding makes the time fly by and you will no doubt be exhausted by the end of the day.
Avid skiers and snowboarders who are vacationing in Colorado or Idaho this year are basically guaranteed a vigorous workout. Skiing and snowboarding combines anaerobic and aerobic activity for a workout that can stabilize your core and targets all the major muscle groups. Skiers and snowboarding aficionados are also more likely to spend hours on the slopes since they are paying for a full day of fun. This extended period of time on the slopes results in a toned body for many dedicated snow bunnies.
Ice Skating Ice skating rinks are all across the country, but ice skating outside in the chilly weather can make the experience more magical and fun. Ice
Snowshoeing Whether your winter getaway destination is mostly flat or has steep hills, you can still sneak in a workout with snowshoeing. This activity is perfect for those who enjoy hiking in the summer and even those who have never
tried snowshoeing before should give this winter sport a try. Snowshoeing is not only easy to learn, but it is also a great workout that can potentially burn 600 calories per hour. You don’t have to invest in expensive equipment and can choose to rent a pair of snowshoes instead.
Building a Snow Fort A great way to take advantage of all the snow on your winter vacation is by building a snow fort with the family. Squatting, pushing a huge block of snow, and running around with your kids is fun and is guaranteed to get your heart pumping. Snow forts also can lead to snowball fights, which burn a lot of calories as well. You and your kids will be exhausted but happy afterwards and nothing beats a hot cup of cocoa after all this exercise.
Cross Country Skiing Plenty of fantastic winter vacation spots offer cross country skiing lessons to all ages and fitness levels and there are many health benefits to this winter sport. Cross country skiing is a full body, aerobic workout that is great for your heart and lungs, in addition to being a low-impact sport that is easy on their joints. Best of all, you won’t even realize that your body is getting a workout because you will be focused on the beautiful scenery and fueled by the inevitable endorphins cross country skiing provides.
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IN A FAST PACED SOCIETY
In a world that gives you an answer in seconds are has a fast food restaurant at every corner, it’s no wonder humans want what is quick and easy when it comes to weight loss. Well, I’m here to tell you, that weight loss and maintenance is not quick and easy. It requires time, preparing and planning, and working toward your goals day in and day out. When you decide you are tired of being TIRED, OVERWEIGHT, SICK, IN PAIN, ETC., then you have to accept your weight loss program as a part of your life, not look at it as something that life can get in the way of. That means you have to be committed to it and make it a priority in your day to day activities. You have to find a way to strategically and continuously make this program fit into your life, not expect life to make way for it. Life is life and it involves having more than normal to handle, working longer hours, kids activities, household responsibilities, unexpected situations occur, the list goes on and on and on……………….. The way to succeed when life gets especially busy is to incorporate many factors. Here they are:
Eat food- Yes, eat at least 3 meals a day and 2 snacks a day to help nourish your body and fuel your metabolism.
Shop healthy- clear junk food out of the house. Out of sight, out of mind. Buy the foods that are healthy and nutritious. Prep and Plan- many people skip breakfast (most important part of the day), get up five minutes earlier in order to prepare and eat it, if you have to. Grab a protein shake and go! Make your lunch the night before and take it with you to work in addition to your snacks. If you prefer to go out to lunch, then know where you are going and decide on the choice that works for your weight loss program at the time. For those hectic afternoons when it’s easier to order a pizza, this is where earlier preparation helps. Have some precooked chicken breasts, fish, lean beef
patties, along with some frozen veggies that you can throw together for a quick healthy dinner. For snacks, fruits, 100 calorie pack nuts, raw veggies with salsa or low fat dressing.
your plan when times are stressful, but by remembering that this is a new lifestyle and not some temporary fix, you will be stronger, fitter and healthier when life gets back to normal.
Fast Food- make it your last resort. If you have no other choice.
It’s not about a fast fix, it’s about healthy habits for life. Check out my website, www.healthybodiesonthego. com.
Exercise- it has to be a priority! Don’t let anything get in the way. Be realistic about the amount of time and days you can commit to exercising. And if something absolutely has to happen, maybe you have a doctor’s appointment? Then get your workout in at another time. You cannot leave it out. Sometimes, life happens and someone gets ill or dies. How to handle it? In reality, sticking to your exercise program during these times will do you far more good than not. Being healthy helps you handle stressful situations. Eating nutritious foods during stressors will also do you good than harm. Besides, how would eating junk food, being lazy and gaining weight help you through difficult times? More than likely it will become a vicious cycle by adding feelings of guilt on top of your feeling of pain.
Nichole Barras, BS, CLC, CPT
Habits- they allow you to perform routine tasks without having to reason your way through all of the steps required to accomplish those tasks. Unfortunately, you cannot choose NOT to be a habitual creature. Most habits are wired in us from a very young age. However, you can choose what your habits will be. You perform habitual tasks without having to exercise ANY willpower; indeed, the very nature of habitual acts is that they do not require you to consciously think about them! Habits are about DOING, they are not about NOT DOING. So, the key is to decide what you are going to CONSISTENTLY do in place of the old habit. And, remember, it takes approximately 20-90 days to change and establish a new HABIT! Give yourself time to change. It can be challenging to stick with 37
Cook B Curried Lentils Ingredients: 1 Tbsp Coconut oil 1 med Onion, finely chopped 1 tsp garlic, minced 2 Tbsp Curry powder 1 lb Sweet potatoes, peeled & cut into 1â€? chunks 1 head Cauliflower, stemmed and separated into florets 1 cup Brown lentils 4 lg Tomatoes, skinned & diced with seeds removed or 2 cans diced tomatoes 1 cup chicken broth To Taste: Sea salt or Himalayan salt
1 Heat oil over medium to low heat, add onion and cook until softened.
2 Add garlic and curry powder and cook
stirring constantly for 1 minute. 3 Stir in sweet potatoes, cauliflower, lentils, tomatoes, and juice from tomatoes, broth and salt.
4 Bring mixture to a boil and then reduce heat
to a simmer. 5 Cover and cook until lentils and sweet potatoes are tender, about 30 minutes.
Chia Seed Pudding Ingredients:
3/4 cup canned coconut milk 1 cup 100% berry flavored juice 1/4 cup water 1/4 cup chia seeds
Directions: 1 Mix all of the ingredients together. 2 Pour into 2 separate 8 oz. containers. 3 Refrigerate for at least 2 hours or until the mixture gels. 4 Enjoy with fruit, nuts, other favorite toppings, or even plain!
5 Be warned, chia seeds tend to hideaway in the nooks and grooves of your teeth so remember to take a quick spot check in the mirror!
mountain bike safety Chris Baker Zipping through the woods on your bike at breakneck speed is undoubtedly fun and exhilarating. But every now and then you may take a turn too sharp or mistime a ramp and you could find yourself in a heap on the side of the trail. Falls while mountain biking are always going to occur, even for the most skilled riders, and most of the time you can pick yourself up, dust off, and keep on riding. But bigger accidents can happen while on the trail (or road). And by taking just a few precautions, you can keep a bad situation from getting unnecessarily worse. Here’s a list of things to look for that separate your normal spills from a possible trip to the Emergency Room.
Watch your Head I’ve probably said it a dozen times, but wearing a helmet is the absolute most important thing for staying safe while riding a bike. If you have a major crash and notice that your helmet is cracked, you may want to take a quick trip to the ER. A cracked helmet means you’ve hit your head very hard. Also, watch for signs of a concussion, such as a prolonged headache that 40
ACADIANA isn’t going away, a sudden lack of coordination, vision changes, or confusion. If your buddy has just fallen and is asking why they are suddenly in the woods on their bike, get them to a hospital. And if you lose consciousness, even briefly, after hitting your head, you need to be checked out.
Mind your Chest Take a deep breath. Does anything feel like it’s poking you? If the answer is yes, you may have broken a rib. A frightening amount of people do not go to the hospital for broken ribs, because they assume that nothing can be done about it except take pain killers and wait for it to heal on its own. But a cracked rib can create sharp and fractured bone edges that can shift while you walk and breathe that could puncture a lung or another organ. Go to the Emergency Room.
Gut Check Your abdomen houses a lot of vital organs. It also does not have the same skeletal protection as the rest of your body, so there’s a lot of soft tissue that can be damaged during a collision. Use your hands and press around on
your stomach. If there is an area that is more tender than others and it’s not just surface bruising, you may have internal damage. If that area becomes distended or firm, you need medical assistance stat.
Stop the Bleeding If you’ve punctured your skin and find yourself bleeding a lot, then basic first aid is your best friend. Find something clean and apply direct pressure to the site. Do this until help arrives or until you can get to the hospital. Fashioning a tourniquet is not advised unless you are a professional, as more often you risk doing more harm than good.
Spine Safety Neck and spine injuries are always scary. You can generally tell if you’re going to be ok by checking all of your fingers and toes. Check them one by one, and if you feel any tingling or numbness, you need to be checked out. Also, slowly turn your head to the left and right. If you feel discomfort, stop. That’s a pretty sure sign of some form of spinal injury. Head to the ER.
Personal/Medical Info Make your personal and medical information accessible while riding. In the case where you are unable to respond, an emergency worker needs to know your allergies and current medications. CrashTag is an awesome company that provides dog tags with medical information that has a convenient bottle opener, making it 100% more awesome than your standard ID bracelet or tag. The newest iPhones also come with a Health app where you can store this information, and responders can access it without unlocking your phone.
Partner Up Weâ€™ve all heard of the buddy system, and for any single-athlete sport like cycling, its importance cannot be understated. Simply put, always ride with a friend, or at the very least, tell someone where you are going and how long you plan on being out. It doesnâ€™t take long during a quick ride through the woods for you to suddenly find yourself a few miles from humanity. And any accident, from a busted bike to a broken ankle, is easily managed by just having someone else there. Follow these precautions, and stay safe while riding in 2016.
JANUARY Race Date
1/16/2016 1/16/2016 1/16/2016 1/16/2016 1/16/2016 1/16/2016 1/16/2016 1/16/2016 1/16/2016 1/16/2016 1/16/2016 1/17/2016 1/17/2016 1/17/2016 1/18/2016 1/23/2016 1/23/2016 1/23/2016 1/23/2016 1/23/2016 1/23/2016 1/23/2016 1/23/2016 1/23/2016 1/23/2016 1/24/2016 1/30/2016 1/30/2016 1/30/2016 1/30/2016 1/30/2016 1/30/2016 1/30/2016 1/30/2016 1/30/2016 1/30/2016 1/31/2016
Elkmont Half Marathon 13.1M run Elkmont Nicholas Wilson Memorial Tashka Trail 50K, 25K, 4M trail run Coker David's Trail Endurance Run 40K, 25K, 7K trail run Mountain Home Bear Bait Ultras 50M, 50K, 25K run Milton Louisiana Marathon - 5K Run 5K run | kids run Baton Rouge Chill in the Hills 10K 10K run | 5K walk | 1M fun run Vicksburg Frosty Kroc Run 10K, 5K run | 1M fun run Biloxi Mad Dash to Mardi Gras 5K run | 2M walk | kids run Hattiesburg FREEze Your Half Off 13.1M run Chattanooga Race Against Racism 5K run Knoxville Tennessee State Parks Running Tour 12K run Oak Ridge Louisiana Marathon 26.2M, 13.1M run Baton Rouge Swamp Stomper 50K/25K 50K, 25K run Millington Wanderers Trail Race 4M trail run Maryville 5K 4 MLK 5K run/walk Nashville Mountain Mist Trail Run 50K 50K trail run Huntsville Red Shoe Run 10M, 5K run | 1M fun run Homewood Don't Stop Believing Run 5K run | 1M fun run/walk Lafayette Sportspectrum Trail Run 10M, 3M trail run Shreveport Go Short Go Long Go Very Long 50K, 25K, 10K, 5K Tulsa Sooner State Games Trail Run 12M, 8M, 4M trail run Oklahoma City Black Toe Run 24H, 12H run/relay Watertown Calhouns 10 Miler 10M run Lenoir City Nashville Zoo's Zoo Run Run 5K run/walk Nashville Tennessee State Parks Running Tour 6M run Bethel Springs MRTC Winter Off-Road Series 5K 5K trail run Bartlett Millbrook Mardi Gras Run 8K, 5K, 1M run Millbrook Southeast Alabama Community Founda13.1M, 5K run Dothan tion Half Marathon The Charity Chase - Mobile, AL 5K run/walk | 1M fun run Mobile Run on the Bayou 10K, 1.6M run/walk | 5M walk Westwego Sprint for Princeton 5K 5K run Princeton Casino Bridge Run 10K run | 5K run/walk Biloxi Sweethearts for Sweetpea 5K 5K run/walk Hattiesburg Overton Park 10K 10K trail run Memphis Run 4 Their Lives - Knoxville 5K run Knoxville Tennessee State Parks Running Tour 5M run New Johnsonville Big Beach Marathon 26.2M, 13.1M run Gulf Shores
AL AL AR FL LA MS MS MS TN TN TN LA TN TN TN AL AL LA LA OK OK TN TN TN TN TN AL AL AL LA LA MS MS TN TN TN AL
FEBRUARY AND BEYOND LOUISIANA Race Date
Rouge-Orleans Ultra Marathon & Relay
Mardi Gras Run on the River
Run for St. Jude Childrens Research Hospital Lundi Gras Bar-A-Thon
Mardi Gras Mambo 10K/15K
15K, 10K run | 1M fun run
2/13/2016 2/13/2016 2/20/2016 2/20/2016
Park to Park Half Marathon Roy's Kids 5K Cupid's Undie Run - New Orleans Q50 Races - Trails Extravaganza
13.1M run/relay | 10K run | 1M fun run 5K run/walk | 1M fun run 1M novelty run 50M, 26.2M, 13.1M trail run
Alpha Epsilon Delta's Loop the Lake
Kids on the Run Series #3
Brother Eldon 5K
2/27/2016 2/27/2016 2/27/2016 2/27/2016 2/28/2016 3/5/2016 3/5/2016
Foam Glow - New Orleans Foam Glow 5K - New Orleans Little Lambs 5K Pie Run Rock 'n' Roll New Orleans Al Briede Gold Cup Race Courir CharitĂŠ 5K
5K novelty run 5K novelty run 5K run/walk | 1M fun run 10K, 5K run 26.2M, 13.1M, 10K run 3M, 1M run 5K run
Komen Baton Rouge Race for the Cure
5K run/walk | 1M fun run
3/5/2016 3/12/2016 3/13/2016 3/13/2016 3/18/2016 3/19/2016
Red River Run Kasey's Heart & Soul: Run, Walk & Roll Shamrockin' Run - New Orleans Zydeco Marathon and Half Marathon Kids on the Run Series #4 LA-063 5K Walk-Run
10K run 15K, 5K run | 1M fun run 8K run 26.2M, 13.1M run kids run 5K run/walk
Providence Corporate Cup 5K
Run To The Cross
10K run | 5K run/walk | kids run
Anna's Grace Quarter Marathon
6.6M, 1M run
St. Patrick's Day 3.17
Crescent City Classic
Baton Rouge Lake Charles
13.1M, 10K run | 5K run/walk
8M, 6M, 3M novelty run
Lafayette Baton Rouge Sulphur Shreveport New Orleans Franklinton Baton Rouge Shreveport Baton Rouge New Orleans Metairie Youngsville Shreveport New Orleans New Orleans Lafayette Baton Rouge Alexandria
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