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activeacadiana.com January 2017

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A HEALTHIER YOU

YEAR-ROUND

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

FEATURES:

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

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

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

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

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

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


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JANUARY 2017 ISSUE

Colby Albarado, Publisher Andrew Ward, Editor in Chief Business Development Elizabeth Fletcher Contributors

Lizzie Ellis, NASM-CPT Yvette Quantz, RDN, LDN, CSSD Fawn V. Hernandez Claire Salinas Malcolm Stubbs, M.D. Chris Baker Katie Frank Megan Eimers Dena Eaton Dren Asselmeier Vera Riley Ethan Smoorenburg Amanda Ashley Nichole Barras

Robin Ferguson Lindsay Sanders CYCLEBAR

On The Cover

Lafayette

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


CONTENTS Be a Better Runner

12

CycleBar

Yoga Origins

16

Finding Food Freedom

22

04 Letter from the Editor 06 Local Events 08 Evolve to Resolve 10 It Starts with Me 12 Be a Better Runner 14 2017 Zydeco Marathon 16 CycleBar: A New Type of Bar for Lafayette 18 9 Round Lafayette 20 Red Dirt Ultra 22 Finding Food Freedom 24 Snowboarding Vacation

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26 Clear Your Mind 28 Tabata Training 30 Better Cycling 32 Yoga Origins 34 Active Cookbook 36 Strong Mind, Strong Body 38 Be Coachable 40 Mountain Bike Trends 2017 42 Upcoming Events

3


From the

EDITOR

New Year, New You... Four words, seen on more than a few magazine covers or websites, touting January 1st as the first day of the rest of your life. Magically, your fat, out of shape, listless body can transform at the stroke of midnight if you follow this nutritionist’s advice or hit that personal trainer’s workout regimen. We all know it doesn’t work that way, however. A new year doesn’t qualify you for a new you automatically, nor does it owe you a better, healthier body and soul. These are things we earn, and the process takes dedication over time. One of our articles this month takes a hard look at how applying your exercise routine to mental health can be beneficial, and “by focusing on some of the mental health benefits of exercise, you can potentially make this New Year your best one yet.” Our author goes on to say, “Exercise has been proven to reduce the symptoms of depression in many who suffer from it. Although it may be difficult to get started, it only takes 10 minutes of intense exercise for your body to produce endorphins— the brain’s “feel good” chemicals that leave you feeling calm and happy.” Whether your goal is a boost in self-esteem, a reduction in stress, or lowering your risk of depression, a steady exercise routine is always better than the sedentary alternative. Find your Active lane, run as fast as you can in it, and over time you just might end up with a “new you”.

Andrew Ward / Editor-In-Chief


A HEALTHIER YOU

YEAR-ROUND

FEATURES:

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

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

JOIN THE CLUB!

Schedule a consultation to learn more.

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

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


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The Evolution of Resolutions: EVOLVE to R E S O LV E Katie Frank , MS, LAT, ATC I’m not sure how I ended up where I am right at this moment. Have you ever said that to yourself? It’s an interesting and exciting feeling. Well, it could be if you are satisfied with life. Being happy about your situation is indeed a mind game but we have so much control over it. With the new year upon us, the build-up of grime from 2016 will need to be scraped away and some will do so with resolutions. One thing that being a teacher has taught me is how to set goals. Not so much for myself, more for my students. Setting personal goals has always been problematic for me. Why? Because I have a tendency to be ridiculously hard on myself. The goals I set are almost unattainable! It’s near impossible to be strong but stick thin, well-read but a party animal, a junk food addict but health conscious, or a great mom while handling 2 jobs. Oxymorons are unfortunately what people expect when setting a goal. A workout buddy of mine used to joke and say we were trying to be powerlifters and bikini models. It just doesn’t work. Another issue to tackle is the goals themselves. By helping tune out distractions, goals can get individuals to try harder, work longer, and achieve more. This very basic tool needs to be specific. Specific and reasonable. Saying “I’d like to live healthier” is a 8

broad statement for someone who doesn’t know where to turn. How are you going to do this? Maybe instead of the huge, weighted tasks of making every aspect of your life healthy, shrink it down to a few things you can change right now. And how long is your trial run of healthiness? I’d like to live healthier now changes to I will swap my snacks for healthier ones for a month. While this marinates, allow me to bring a possible road block to your attention. This almost seems common sense but the degree to which people are able to satisfy their basic psychological needs, as they pursue and attain their valued outcome, has a relationship with your success. Eat, sleep, love, satisfaction in general.. etc still needs to be met while you are working towards your goal. Burnout is fine and well and does happen. Hitting the grind too hard and too fast is why a lot of people flounder. Also be mindful of the company that you keep. High levels of goal commitment combined with negative appraisals of goal attainability usually has detrimental effects on the development of subjective well-being. In other words, your attitude and opinions about your goal will obviously determine the outcome. Along the same lines, your friends and family who support your

goal and openly encourage you is an amazing asset. Since we are in the 21st

“Also be

mindful company

the that you

of

keep. ”

century, the internet makes it easy to find someone who has similar goals as you. Stay accountable! Or you could always try the marble trick. Have a positive and negative system to where you add marbles to a jar for every time you take a step towards your goal. Take that marble away, though, if you take a step back. So how did we end up where we are right now? Going after what makes us happy and thrive. This time of the year is for making resolutions, new beginnings, and self-improvement. And why not, start things off with a bang. Just be mindful that your goal setting has a lot to do with the outcome. Go get it!


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Objective: To strengthen and tone the quads and glutes.

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6

Step Revolution Plan

YVETTE QUANTZ

RDN,LDN, CSSD FOODTHERAPYONLINE.COM

#ItStartsWithMe

Your 2017 revolution begins with the way you nourish your mind and body. Here are six steps and how to implement them.

Step 1: It Starts With Food ▷▷Focus on fruits, veggies, whole grains, low fat or nonfat

dairy and lean protein. ▷▷Limit packaged and processed foods. Eat more foods from their natural state. ▷▷Limit and reduce added sugar. ▷▷Limit alcohol intake to one drink per day for women and no more than two drinks per day for men. If alcohol is not making you the best you can be, consider eliminating it. ▷▷Avoid trans-fatty acids and partially hydrogenated oils. ▷▷Plan for success by preparing meals and snacks in advance. Cook double portions on the weekend so you have leftovers during the week.

Step 2: Drink More Water ▷▷Drink 8 - 16 ounces first thing in the morning and 8 - 10 oz after meals.

▷▷Add fresh fruit slices such as lemon or oranges or fresh herbs to water for variety

▷▷Find a reusable water bottle that inspires you to drink more.

Step 3: Move More ▷▷Aim for 30 minutes a day of physical activity. ▷▷Wear a pedometer and set a goal of 10,000 steps a day.

Regular physical activity is not only good for your body, but also for emotional and mental health. ▷▷Move for fun. Participate in cardiovascular activities you enjoy and look forward to. ▷▷Build and maintain muscle mass. Participate in weight bearing activities at least three times a week. ▷▷Stretch and recover. Every successful workout plan also includes time to stretch and recover.

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Step 4: Make Sleep Happen ▷▷Have a regular bedtime and routine. ▷▷Turn off electronics an hour before bedtime, including checking e-mail.

▷▷If you read a book before bed, read the actual book and not an electronic device.

▷▷Drink hot tea such as chamomile to help unwind and relax.

Step 5: Practice Gratitude ▷▷Share the strength of your body with another. Find some-

one in need of help and use the strength of your arms and legs to help them do what they cannot do for themselves. ▷▷Laugh more. Find humor in your day. Humor and laughter will help shift your perspective. It gives you the understanding there is good in the world. Whatever made you laugh and smile is probably something to be grateful for ▷▷Grow your own food. Practice gratitude for the earth you live on and the body you live in by planting a garden and nurturing your body with the food from it. ▷▷Move with gratitude. Move with thoughts of gratitude rather than obsessing over burning off every bite of last night’s meal. Be grateful for the food you enjoyed and the company you were with. ▷▷Rest when you are tired. Show gratitude to your body by taking a break and resting when you are tired or burned out.

Step 6: Repeat Daily


5

Stretches for Knee Injury

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.

Prevention

Although the knee is the largest and most complex joint in the human body, it’s also rather fragile and is prone to injury. If you’re a cyclist or a runner, chances are high that you or someone you know has experienced knee pain. With these five stretches, you can keep your knees healthy and strong as you exercise:

Hip Flexor Stretch First, find a carpeted area and position yourself in front of a wall. Get into a kneeling position and slide your left leg back until your knee fits into the spot where the wall and the floor meet. Plant your other foot on the floor, making a 90-degree angle with both legs. With glutes engaged, slowly drive your hip forward and downward. Perform this stretch on each side for two minutes.

IT Band Foam Roller Lie down on a foam roller sideways and use your hands to support most of your weight so that your feet are off the ground. Next, roll from just below your hip down to your knee for 30 seconds. Repeat this on the front of the quad and the inside of the quad and groin. Switch sides and repeat on the other leg.

Hamstring Stretch Lie on your back and keep both legs straight. Place a resistance band around the ball of your left foot and grip the band with both hands. Slowly lift your leg (keep it slightly bended) until you feel a slight stretch in the middle of your thigh on the backside. Hold this stretch for 30 seconds and switch legs. Repeat two times daily.

Wall Calf Stretch Stand slightly less than an arm’s length away from the wall. Put your left leg forward and your right leg back, keeping both feet parallel. Slowly lean forward into the wall until you feel a stretch in your right calf. Hold for 30 seconds and repeat on the other side.

Wall Sit Place your back against a wall and keep your feet shoulder width apart. Slowly lower yourself into a sitting position so that your knees are bent at a 90-degree angle. Hold for 20 seconds (longer if you can) and repeat three times with a 30-second rest between each set. Injury prevention by following these simple maneuvers can go a long way to keeping you active. More advanced exercises may be indicated in certain situations, but this basic group is sufficient for most individuals. Be safe and have fun out there!

Where

Healthcare Meets

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

1101 Kaliste Saloom Rd

(337) 769-4100 lafayettesurgical.com 11


BE

A BETTER

RUNNER Dren Asselmeier

Nothing beats the awesome feeling of progressing as a runner. It’s easy to experience an intense sense of accomplishment when you’re doing a race for the first time, running your farthest, or tackling something you never dreamed you’d be able to do. It’s harder to improve as a runner the longer you do it, however. It’s possible to improve and go farther or faster, but it takes a more calculated plan for how to improve. If you want to become a better runner, you’ll have to improve your form and run more efficiently to see positive changes in your speed and endurance. Here are some ways to boost your training to run smarter and not harder!

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Get Fit for Shoes

Getting fit for good running shoes is a milestone for new runners. They get to learn about their feet, stride, and the cool features of modern running shoes. If you’re embarking on a new goal, or looking for every possible way to improve, consider getting fit for shoes (even if you’ve already done it). There are new materials coming out every year, and a shoe that didn’t work for you a couple years ago may now be your Goldilocks shoe.

Have Your Form Analyzed Many running stores and athletic training facilities offer clinics to ana-

lyze how you run. They have experts who observe your form and may even use a high-speed camera to capture detailed information about your technique and where you may be going wrong. These clinics are often free, too, so don’t miss out on their valuable tips for how to run more efficiently.

Lose Weight Some experts state that you can gain up to two minutes on a long run for every pound you lose. Even experienced runners can improve their efficiency if they are propelling less weight forward. Of course, not all runners need this step, but the fastest runners focus on building or maintaining lean muscle


and lowering body fat within acceptable limits. This makes it easier for your muscles to move your body without fatiguing too soon. Do not overdo it or try to lose weight too quickly. It can severely affect your performance. Also, athletes who persistently exist in a state of calorie deficit (especially women) are more likely to experience an injury and bone density problems. If you’re about to start training and want to lose weight, drop a few pounds first and then get on a plan with enough balanced nutrition to maintain your weight and fuel your intense training.

Improve Your VO2 Max VO2 max is the term used for measuring the amount of oxygen you get from breathing your hardest during intense exercise. If you can increase your VO2 max, you can run harder for longer. In order to increase your VO2 max, you have to spend time running as hard as you can. It’s not easy, but that’s the point. By pushing yourself to your absolute max, you become more efficient. One way to improve your VO2 max is to warm up, run for six minutes as fast as you can, and then cool down. Look for reputable information on long, high-intensity intervals to build

your VO2 max and build it into your training plan.

Brush Up on the Basics Don’t forget about running basics. Pace yourself while you train so you know how hard you can push yourself on race day. Fuel smart before, during, and after a run. Cross train and rest to avoid injuries (nothing blows your efficiency like having to take time off ). Create a good plan to follow, and always consult experts and your doctor when you embark on a new diet or exercise regimen. Becoming a better runner can be more challenging than building strength and endurance as a new runner. You must work harder to even make small improvements in your race time, but finally beating your old PR is a great feeling! If you’ve conquered other goals, done all the races, and still want to find a new challenge, try some of these methods and see how you do. You might surprise yourself!

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2017: Claire Salinas

This year’s Zydeco Marathon is offering runners a chance to give back to the community, run the race with a team of friends and enjoy all the food and culture Lafayette has to offer. In addition to being Lafayette’s only marathon, this year’s race will also serve as the official Road Runners Club of America Marathon State Championship Race. The routes for the race will remain the same as last year with runners starting and ending in downtown Lafayette. Runners who elect to participate in the new Relay Division can choose to split the half marathon between two people or the full marathon between four people. Participants in this category will also receive a slightly discounted registration fee. One of Lafayette’s local charities, Big Brothers and Big Sisters of Acadiana will be a beneficiary of this year’s race. The Zydeco Marathon has partnered with the organization since the beginning of the marathon but this year participants have the opportunity to fundraise for the organization and gain a few perks in the process.

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The

Fourth Year

As a reward for their fundraising efforts, participants have the chance to win prizes like free registration, onefourth zip jackets and a free hotel stay. In addition to giving runners a chance to give back the community, the finish line festival will also feature local, authentic Cajun food from restaurants like Ruffino’s on the River, FSS Jambalaya and Hook & Boil. Race Director Michael Howard said, “We work with the best restaurants in Lafayette so participants from out of the state and the country don’t get run of the mill post-race food, but some of the best our area has to offer in portions suitable for someone who has just run 26 miles.” Participants will not only get a taste of the food culture in Lafayette, but also the health culture during the Health Expo hosted the day before the race in the Cajundome Convention Center. Local gyms, running stores, and 5K representatives will be present to give participants a taste of all the health amenities Lafayette has to offer. Runners looking for guidance on how to prepare for the race can access training schedules and information on

local running groups on the Zydeco Marathon website along with maps of the routes for both the half and full marathon. Whether you’re a local or out of towner signing up for the race, the day will offer a festival like atmosphere to celebrate the end of the race. Howard said, “Our goal is to provide live music and lots of great food and drinks to create the atmosphere of a genuine South Louisiana festival experience.” This year’s Zydeco Marathon will take place on March 12 at 7 a.m. in downtown Lafayette and the expo will be held on March 11 from 10 a.m. to 5 p.m. at the Cajundome Convention Center. On race day, shuttles will be available to transport participants to the starting line, medical tents will be set up along the route in case of an emergency and each participant will have their race timed using the electronic tag attached to their bib. For more information or to sign up for the race, visit:

zydecomarathon.com.


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A NEW TYPE of BAR FOR LAFAYETTE Claire Salinas A love for cycling brought Lindsay Sanders and Robin Ferguson together and gave them the idea to open CycleBar in Lafayette, but the separate tragedies they experienced pushed them into making their idea a reality. Sanders explained, “My father passed away in 2013 from ALS, so I raise money in his memory every year for the ALS Walk. I’ve always wanted to incorporate raising money for the cause into my work life, but I never knew how to do it. A friend of mine put me in touch with my current partner Robin Ferguson about opening the studio, and the day she was supposed to fly into the CycleBar headquarters to check it out, her dad suddenly passed away from heart disease.” In addition to bringing a cycling studio to the area, opening CycleBar will allow both Sanders and Ferguson to continue to honor the memory of their deceased fathers. Sanders said, “One thing that really sold CycleBar to us is their charity platform called CycleGiving. It allows us to raise money for any cause, so I could ride a month for ALS or we could choose The American Heart Association so Robin can raise money in memory of her father.” The duo was initially attracted to the CycleBar franchise because of the immersive experience the workout offers to clients. “Our studio is different from a regular 16

cycling class because we have a cycle theatre with stadium seating, loud music and lights,” said Sanders. “The instructors have to go the extra mile because they’re leading a dance party on a bike, they’re a DJ and a drill sergeant. It’s kind of like a party on a bike.” The big screens in front of the room allow cyclers to keep up with how their doing compared to others cyclers as well as compete in drills. After each workout, cyclers will receive an email with stats from their workout, including how many calories they burned, how far they rode and a link to the Spotify playlist from their workout. Additionally, the studio will host various types of rides including Brunch Rides, Wine Down Wednesdays, Concert Rides and Mojo Monday Coffee Rides. Sanders hopes to use the events as a way to create community and partner with local businesses. “When we do Wine Wednesdays we’ll try to bring in local breweries to hand out samples of their beer and on Mojo Monday Coffee Rides we’ll get a local shop to serve pour-overs to everyone,” said Sanders. Sanders originally picked up cycling as a way to cross train for long distance running, but quickly discovered just how user friendly the workout can be. Sanders said, “It’s a workout for people of all fitness levels and it’s all about

resistance. You can give yourself the workout of your life, or you can use it as a tool to spin out your legs if you’re super sore from running or doing other high intensity workouts.” Sanders was attracted to the community spirit displayed at CycleBar headquarters and hopes to create the same environment in Lafayette. “The affect that we can have on our community is amazing,” said Sanders. “I can follow my passion for cycling while raising money in the community and bringing in local businesses for our events. We can all benefit from each other and grow as a community and family. The studio works out for both Robin and I and it’s weird how it all happened.” CycleBar operates on a pay as you go system that allows cyclers to pay per class or purchase class bundles. The studio provides a number of amenities to cyclers including free water bottles, snacks, shampoos and cycling shoes. CycleBar is set to open in mid-January of 2017 and during opening week riders can sign up for as many rides as they want free of charge. The studio is offering a grand opening special of three rides for $29 or ten rides for $99. For more details about opening dates or classes visit lafayettela.cyclebar.com.


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How did 9Round get started, and what made you want to bring it to Lafayette? 9Round is an answer to a lot of the fitness obstacles people are faced with on a daily basis. There are no class times, you can come in anytime, during operating hours, and get a full body work out in just 30 minutes! There is always a trainer there for motivation and helpful tips. The workout changes daily, and a new C.H.O.W. (challenge of the week) every week, so you’ll never be bored. We also have a nutrition portal on our website; it is an amazing tool for meal plans and questions. We even have our own heart rate system! checkout 9round.com/LafayetteLAKalisteSaloom for more info on how 9Round was founded

What are a few of the best results that people in Acadiana can get from your program? 9Round strives to help anyone with personal fitness goals. Weight loss is a constant goal for most people, with our heart rate system our trainers can easily monitor your entire workout to ensure you are maintaining your fat burning range. You will also build endurance, muscle, and tone. You can make each session as easy or hard as you like, but our trainers will make sure you are well on your way to achieving your fitness goal by utilizing our heartrate monitors as well as nutrition. We even have delicious protein bars for your post workout snack!

How often do you have classes or organized sessions? 9Round operates with a circuit style workout, NO CLASS TIMES! A new workout begins every 3 minutes!

Give me an idea of what the first class would be like when I sign up? The first workout is just like EVERY workout at 9Round, empowering, effective, quick, and FUN!

What are your 5 best tips for living a healthy and Active life? 1. Make your health a priority. It is so easy to make excuses, I’m guilty of these myself! We all get busy, tired, stressed, but your physical health should be a top priority. I bet staying healthy and fit contributes to any of your other top priorities you may use as an excuse to skip the gym. 2. Stop the diets! Food should be fuel for your body, putting the right food in gets the healthiest results! 3. Listen to your body. If it hurts don’t do it. Find a modification for injuries, but keep moving, no excuses! 4. Find something you enjoy, make sure it’s fun, so you don’t want to make excuses, you want to go and take care of your health. 5. Believe you can achieve whatever your goal may be. It will take time, it will take work, but it is totally worth it when you get there, and set a new goal you never thought possible!

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1905 Kaliste Saloom Rd. Suite 102 Lafayette, Louisiana 70508 337.415.9763


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Fawn V. Hernandez On February 4, 2017 the inaugural Red Dirt Ultra will take place on the 31-mile Sandstone Trail in Kisatchie National Forest, just 2.5 hours north of Lafayette. Runners can sign up to run the following ultra marathon distances (any race over the 26.2-mile marathon distance):

50k 31 miles (One Sandstone loop)

100k 62 miles (2 Sandstone loops)

100 mi

Walk in the park, right?! (3 Sandstone loops plus a 7-mile out and back) Edie Riedel, the Race Director and founder of Paix Running, explains that the Red Dirt Ultra is the perfect race for first time ultra-marathoners and seasoned runners alike. Along the 31mile loop there will be four aid stations in addition to the start/finish line area 20

to support runners throughout the race. Each aid station offers proper hydration and nutrition and is lead by volunteer veteran ultra marathoners, who understand the unique needs of conquering these longer distances. Jeff Shipley, head honcho of the last aid station on the loop, said he has a few fun things planned for his aid station to keep runners excited and motivated to see him on each loop. Runners for all three distances begin their journey at 6 am and have 34 hours to complete the race. The terrain features areas of surprising ruggedness, occasional loose sand and even a natural spring “spa” at mile 21 of the 31-mile trail. To power through this topography, runners are allowed trekking poles, ear buds, pacers (for the 100k and 100-mile distance) and personal crews. Having recently run the entire Sandstone trail loop in preparation for my first 100k at Red Dirt Ultra, I can attest to the trail being challenging but fun to run. My own personal strategy for running the race is to incorporate power hiking the hilly sections as I look forward to the flat runnable land that make up much of the second half of the trail. More than likely many runners and hikers have never heard of the Sandstone Trail. This is because for most of the year the trail is populated

with off-road vehicles, but during January 1- April 30 off-road vehicles are not allowed, providing a quieter trail running experience. During this time campsites clear out leaving plenty of camping room available. I recommend camping at Lotus Camp as it is near the start/finish area. Accommodations for camping include running water, flushing toilets, picnic tables and fire rings. There are no showers or RV hook ups so plan accordingly! If you’d prefer creature comforts consider staying nearby in Natchitoches, La at a hotel or bed and breakfast. It’s a quaint town that you can enjoy shuffle walking through after the race! As an avid runner Riedel understands the training commitment and effort required to get to the starting line. A mother of two with a full time job, she has finished 24 ultra marathons including four 100-mile races, eight 50-mile races and an array of other distances. Her pledge to each race participants is, “If you put in the work we will make sure you cross the finish line.” Registration closes the day before the race (the t-shirt cutoff was January 6). To sign up or learn more visit: paixrunning.com or facebook.com/RedDirtUltra/ Have questions? Please contact me at fmviator@gmail.com


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DR. THOMAS K. BOND, MD, MS.

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

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

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(337) 988-1130

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G N O R T S Life THE

FINDING Food Freedom

Lizzie Ellis NASM-CPT

One step forward and two steps back. Or if you’re like me, one tiny step forward and two giant leaps back. That’s how I’ve felt for many years in regards to nutrition and fitness. I can’t even recall all the times I’ve thought I had it all figured out, had found the diet that would finally stick or the exercise program that would make me “skinny.” I spent many years as a slave to food. Even now, I have a much better handle on my nutrition, but I still find myself thinking about food often and wondering what I’m going to eat, when and how it will make me feel- not necessarily physically, but emotionally. For instance, if I order pizza with my husband, will I savor it or inhale it, stop when I’m full or binge, enjoy it or feel guilt and shame from eating it. This is the opposite of food freedom. While it is a bit embarrassing to admit these thoughts out loud, I know I’m not the only one who struggles with this. In fact, I’m writing about this after hearing some of the same challenges from clients and friends. Over the last year my perspective on food has changed dramatically. While the big change may have come in a year, it’s been probably a decade in the making. In other words, be patient! Growing up I believed that food either made you skinny or fat and that was the purpose of it. My mom always bragged about how she “ate to live” and that I, on the other hand, “lived to eat.” Sure, my mom made me eat vegetables, but that didn’t mean I fully understood their purpose or worth. Needless to say I ate a lot of junk. As if this wasn’t bad enough, I started to develop guilt and shame when I would eat bad foods. If I wanted a snack at night I’d hide it from my mom. I also developed the bad habit of binging. Now when I say binge I don’t mean I ate till I puked or anything, but with foods like pizza or mac and cheese I would eat until way past full. Like a whole pizza or a whole box of mac and cheese. These habits continued into my 20’s, through college and beyond. I never had an eating disorder in the clinical sense, but I think it’s clear my eating habits were disordered.

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I was never clinically overweight, but I was also not a size 2. I tied a lot of my self-worth to my pant size. I’ve never been a small person. Growing up I wasn’t skinny and athletic like the other girls in my tiny private school. I always wanted to be smaller. I was incredibly self-conscious and insecure. Always picking myself apart in the mirror. I started exercising after 8th grade before high school because I knew it was good for me, but also because I wanted to be smaller. I desperately wanted to be skinny. I wanted to wear all the trendy clothes my friends wore that simply weren’t flattering on me. I spent many years in this quest to become smaller, to blend in, to not be the “big friend.” My desire to be skinny coupled with my lack of knowledge about nutrition left me in a vicious cycle of eating crap and trying to cardio it off or skipping meals all together. I had lots of clothes in my closet, some new and some old, that I insisted on keeping because “if I could just lose 10 pounds” they would fit. I was looking for that quick fix. That one diet that would make me like the way I looked in the mirror. But what about how I felt? What was my performance in the gym like? (average) Did I have energy? (sometimes) Was I sleeping well? (NO) Did I have GI issues? (YES) During the summer of 2015 I discovered the Whole30 program and it changed everything. I know that sounds super cheesy, but it’s true. It led me to a huge perspective shift. What if I stopped worrying about being skinny and actually worried about being healthy and happy?! Weird, I know! What if I could do something that was actually sustainable for real life and not a short-term diet? I completed the Whole30 and felt amazing, but the work wasn’t done yet. I started to slide back into some old habits and still had moments where I felt like a failure. Here I was, a personal trainer and advocate for health, yet I wasn’t always practicing what I preached. Finding CrossFit was the next big step.


It humbled me, while at the same time motivating me to get better. I no longer wanted to be small and skinny. I wanted to be strong. When my goals shifted from looks to performance, my eating habits followed. I learned more about what was necessary to fuel for athletic performance and found it to be less diet and more lifestyle. This was huge for me. It meant I could still enjoy the foods I loved, but in true moderation and without guilt or shame. The result has been wanting those foods less. Being able to easily pass up treats unless I decide it’s worth it in that moment. Trust me, I still enjoy pizza and brownies, but only if it’s worth it. I want to point out some keywords: habits, sustainable, health. This is what it boils down to. Developing habits that are sustainable for life and support health. Diet, fast, skinny. All words you need to remove from your vocabulary if you want real change. To be successful you must shift your focus from short-term, appearance based, quick fixes that haven’t worked in the past and instead focus on being the healthy and most optimally fueled version of yourself. I’d be lying if I told you I didn’t care how I look anymore. I’m a woman. Of course I care, but I no longer associate it with my worth. While I am very conscious of my food choices, I no longer get anxiety about whether or not I’ll make the right choice. It’s a habit now. When I do choose to indulge it is without guilt and without binging. This is food freedom. My goal in sharing my experience is not to brag about my success, but to make it clear that these sorts of changes are possible and absolutely don’t happen overnight. It takes time and challenges and patience. Lots and lots of patience. Be kind to yourself when you do fail and learn from that failure. Health is a lifelong journey and you must take ownership of it.

Be kind to “yourself when you do fail and learn from that failure. Health is a lifelong journey and you must take ownership of it.


Snowboard Vacation

Amanda Ashley Colorado got pummeled with cold temps and storms in November that covered the resorts just in time for winter snowboarding. With an annual snowfall that often exceeds 25 feet and over 150 14,000 foot peaks, Colorado is a snowboarders dream destination. There are plenty of steep slopes covered in fresh powder to ride, but Colorado resorts embody the wild west spirit and offer so much more; from dog sledding, terrain parks to live music and snow god parties. There’s fresh tracks to be made for snowboarders of all abilities, amazing accommodations, great restaurants and loads of fun that you don’t want to miss. Read on, as we’ve got the rundown on 4 Colorado resorts you’ve got to visit this winter.

Steamboat Springs

Located in northwest Colorado and boasting 2,965 acres, Steamboat is actually a complete mountain range: Mount Werner, Sunshine Peak, Storm Peak, Thunderhead Peak, Pioneer Ridge, and Christie Peak. While there are slopes and trails for all levels of ability, Steamboat offers snowboarders the unique opportunity to ride the gladed areas of Pioneer Ridge, Sunshine and Storm Peak, that are Steamboat’s particular claim to fame and home to the legendary Champagne Powder. The fun doesn’t have to stop

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at Steamboat after the sun goes down, you can lounge by the fire with your choice of local craft beer (Colorado is home to over 300 Craft breweries) or you can take a sleigh ride to eat dinner in a yurt or soak in the hot springs and recharge for the next day.

Snow Mass

Centrally located between Denver and Grand Junction, Snowmass has 3,332 acres, over 4,400 feet of vertical rise and 150 miles of downhill snowboarding , you could literally, spend your entire trip riding without covering the same ground twice. From the choice expert terrain of Burnt Mountain Glades, High Alpine and the Cirque, Snowmass also has long blue groomers and impressive beginner terrain. Once the lifts close, the action doesn’t stop, as there are events all through the winter. Every Friday it’s time to honor the Norse God of Snow — Ullr — with Ullr Nights. You can enjoy a gondola ride to live music, dancing, tubing, ice skating, snowbiking, s’mores and hot chocolate by a bonfire. You can also catch live music with held throughout Snowmass and Aspen at the Bud Light Hi-Fi Concert Series, this winter you can see RaRa Riot, Nahko & Medicine for the People, Big Gigantic - Core Party and Nicki Bluhm & The Gramblers

Keystone

Stretching 7 miles along the Snake River west of Denver, Keystone has a base elevation of 9,280ft, offers a vertical lift of 3,128 ft, over 3,148 acres and 131 miles of rideable terrain and has the quad burning 3.5 mile run affectionately named the Schoolmarm. If you are ready to adventure into the backcountry Keystone offers both Snowcat and dogsled tours. On the snowcat tour you’ll be guided to some of the most remote and challenging runs and on the dogsled tour you’ll learn what it takes to mush the dogs and sleds across the snowfields.

Breckenridge

Keystone’s neighbor, Breckenridge offers a variety of terrain and opportunities for fresh tracks on 2,908 acres and includes four terrain parks, two half-pipes, a 22’ superpipe and 187 trails spread across five huge peaks. You’ll be able to get all the downhill riding in that you want, while also having loads of fun at their terrain parks while watching the pros innovate the sport. Known for having the best pipes and parks on the planet, Breckenridge is home to The Breck Epic Pro Team, 26 ski and snowboard athletes who call Breck home and dominate podium placements at competitions worldwide.


Gear to Go

Snowboarding in Colorado requires that you have some serious gear, you are after all almost always above 8,000ft, in harsh conditions. If the snow is deep you are going to want to ride a big mountain board, so you may not want to endure the hassle and expense of flying with your board, but chose to rent a board and get exactly what you need for the current conditions. Make sure you layer and insulate well, and have breathable pants/bibs and jacket, along with bomber mitts or gloves. If you want to jump cliffs, ride the trees or do tricks in the terrain park, wear a helmet and goggles. And remember your body functions differently at altitude, so hydrate properly and protect any exposed skin with sunscreen.

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CLEAR YOUR MIND Megan Eimers The start of the New Year means that gyms everywhere are packed with those who have made resolutions to lose weight, increase their strength, or simply maintain their fitness. These are all worthy resolutions for 2017—but they only focus on the physical benefits of regular exercise. By focusing on some of the amazing mental health benefits of exercise instead, you can potentially make this New Year your best one yet:

Reduces Stress

Unfortunately, stress is something that we all must deal with at some point in our lives, but those suffering from anxiety disorders may feel its impact more than others. Although exercise may not be able to fully erase symptoms of anxiety, it can help you manage it. Aerobic workouts such as running or circuit training can relieve tense muscles caused by anxiety, make your body follow a calming rhythm, and increase your body’s threshold for stress to better manage stress in the future. Add in yoga to your fitness regimen and you can learn breathing techniques that promote relaxation and kick your stress to the curb this year.

Better Sleep

Although the topic of sleep is still somewhat of a mystery to researchers, we know that it’s incredibly important for both our physical and mental health. Anyone who has had a string of bad night’s sleep can attest to this. Interrupted sleep can negatively impact your mood, impair your thinking, and reduce your ability to deal with stress. If you’re hoping to get better sleep in 2017, then going to the gym on a regular basis will put you on the right path to accomplishing your goal. Research shows that those who exercise regularly report better quality of sleep than those who don’t. Even better news? According to sleep.org, it takes as little as 10 minutes to improve the quality of your sleep.

Boost in Self-Esteem

Glancing in the mirror and noticing that your arms look more toned will no doubt boost your self-esteem and satisfaction. Improving one’s physical appearance is the

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reason why many join the gym after all. However, working out regularly can also boost your confidence in ways that are unrelated to your appearance. For example, many of us give ourselves small goals or challenges when we work out. When we reach these goals, we feel a sense of accomplishment that improves our self-image. It can be as small as walking around your neighborhood for 15 minutes or getting the courage to try a new fitness class. If you’ve ever wondered why someone would put themselves through a grueling marathon or Tough Mudder run—this is one of the reasons why. That feeling of accomplishment when you’re done is addicting.

Stabilizes Mood

Exercise can improve your mood within minutes, but did you know that it can also stabilize your mood long after you’ve finished your workout? Consistent exercise is great for those who suffer from mood disorders because it can help keep their moods and emotions in check. Researchers aren’t quite sure why this is, but it could be caused by the improved quality of sleep that exercise can provide, which has been proven to improve a person’s mood. The mood stabilization effect could also be a result of the increase in serotine that comes from exercise.

Reduces Symptoms of Depression

For many suffering from depression, exercise is often the last thing that you want to do. However, exercise has been proven to reduce the symptoms of depression in many who suffer from it. Although it may be difficult to get started, it only takes 10 minutes of intense exercise for your body to produce endorphins—the brain’s “feel good” chemicals that leave you feeling calm and happy. If you’re having trouble finding the motivation to work out for 10 minutes, consider enlisting the help of a friend to get you moving this year. In addition to the extra motivation to work out, the social interaction can also reduce symptoms of anxiety and depression.


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a t a Tab g! n i n i a Tr

Alex Reynolds Tabata training, invented by Japanese physician and researcher Dr. Izumi Tabata, has become popular among busy athletes as a time saving, result maximizing training program. A seeming combination of CrossFit and circuit training, Tabata is high intensity interval training intended to offer maximum fitness and weight loss benefits in the least possible amount of time. In the span of only four minutes, eight exercises are completed at high intensity for twenty seconds, separated by rest periods of ten seconds each. In a study conducted by Dr. Tabata to demonstrate the effectiveness of his program, over a six-week period one group of participants completed a four minute Tabata circuit five days a week, while another control group completed one-hour of moderate intensity exercises, also for five days a week. When the final results were compared, the aerobic (cardiovascular) and anaerobic (strength) fitness levels of the Tabata group rose by 25% more than the control group, who exercised for fifteen times longer. As the popularity of the innovative circuit-training program has risen, it has begun to be incorporated into other, similar workout regimens, including CrossFit. The CrossFit rendition, commonly referred to as “Tabata This,� incorporates the four-minute circuit into any given WOD (workout of the day) to create an ultimate workout experience that will improve the athlete’s strength, endurance, cardiovascular 28

stamina, and speed. Traditionally, the exercises performed are squats, push-ups, sit-ups, rows and pull-ups, followed by one-minute alternation breaks between intervals, and then scored (in classic competitive CrossFit fashion) by the lowest number of reps completed in each station. In addition to improving strength and endurance, Tabata training teaches the body to tolerate lactic acid, the main cause of muscle soreness. Participants also often see a noticeable increase in their metabolism, as the high intensity anaerobic training allows fat to continue burning for up to 24 hours after working out. For those with weight loss goals, Tabata is an optimal choice. It is important to note that Tabata training is not for beginners or those who are not comfortable with exercising at high intensity for prolonged periods of time with minimal rest. The intensity accumulates as the circuit goes on, and can cause the four-minute cycle to be an arduous, uncomfortable experience for those without the proper conditioning. Always be sure to warm up properly with stretches and dynamic exercises in order to minimize risk of injury when completing any high intensity training program - Tabata, CrossFit, or otherwise. And lastly, a sound nutritional program is essential to ensure you have the energy necessary to complete taxing workouts, as well as to maximize and quicken results.


YOU DO THE WORK, WE DO THE RECOVERY! Tell us about Rapid Recovery Center.

Benefits to cryotherapy?

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!

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

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?

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.

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.

NEW CRYOTHERAPY PACKAGES AT RAPID RECOVERY CENTER!!! Call 981-0206 ▶▶ 3 months Unlimited- $600 ▶▶ 12 sessions- $250 ▶▶ 6 sessions- $120 ▶▶ 3 sessions- $70 ▶▶ 1 session- $25 All packages include full use of the recovery center (massage chairs, compression boots, Infra red sauna, inversion tables, lymphatic machines, workout equipment, rollers, etc.)

MENTION ACTIVE ACADIANA TO RECEIVE DISCOUNTED PRICE OF $25 CRYOTHERAPY AND USE OF RAPID RECOVERY CENTER

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.

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BETTER CYCLING Dena Eaton

While there is not guaranteed method that ensure you will become a better cyclist, there are a few habits that will help guide you to reaching your potential. As Aristotle is famous for touting, “Excellence therefore is not an act, it is a habit.”

Be consistent in your training: Life gets complicated and

sometimes the things we love the most get put to the wayside. While you may not be able to log hundreds of miles weekly, the best way to become a better cyclist is to ride consistently. Put aside a few days each week where you make an effort to get out on the bike or ride the trainer. Use the 15-minute rule. If you head out, make it to 15 minutes and still don’t feel like you have the energy to ride, then bail for the day. You’ll be surprised how much energy you’ll have after those 15 minutes have passed.

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Plan your race schedule:

Even if you may not be one hundred percent sure what the next 6 months to a year holds, block out a few key races that you want to do. By doing this, and by registering, you won’t have any last minute excuse to not participate. Additionally, the excitement of an upcoming ride or race will help keep your training on track.

Eat: It sounds like an obvious tip, but

many riders neglect to fuel well, before, during, and after rides. Make it a habit of eating a healthy breakfast. After you ride be sure to refuel with a light snack and then continue with your normal healthy meals.

Sleep: While our lives are busy and it never seems like there is enough time in each day, the only way to function at your best is to allow yourself the necessary time to sleep.

Join a group ride: By joining

a group training ride, not only will you feel obligated to show up for the rides, you’ll also reap benefits of riding with others. Skills such as drafting and riding in a pace line allow you to ride in closer proximity to others which will pay dividends in a race breakaway. Additionally, because of the drafting, the average speed of group rides is often faster and more consistent that one rider is able to hold on their own.

Get a training partner:

Motivation is sometimes hard to come by, especially after a long week at work, or during colder weather. By connecting with a training partner, you can inspire and push each other through workouts, no matter how lazy you may be feeling. The ideal partner? One who is a bit faster than you.


Cross train: While you may be dedicated to cycling, you’ll find that adding cross training not only helps to prevent injuries, it also allows you a much needed mental respite from hours and hours of gear-grinding. Take up swimming, trail running, or even inline skating. Each helps to strengthen muscles not used in cycling while giving your legs a much-needed rest. Stretch:

While you may not wish to embark on journey to find your inner Yogi, spending 10 minutes in the morning and evening to stretch. Tight muscles limit your movement on the bike and can cause other muscles to overcompensate leading to injury. Buy a foam roller and a few tennis balls and work on your hamstrings, calves, hip flexors, and back to keep yourself flexible and injury free.

Keep a training journal:

By taking a few minutes each day to log your activity for the day, you’ll have a record of what you do each week. Record how you feel (fatigued, sore, fast) so that you’ll begin to have an idea of the effect of different workouts and volume on your overall fitness.

Practice positive selftalk: Last, but by no means

insignificant, learn to speak about yourself and your training with confidence. Rather than putting yourself down for a poorly executed workout, find something that went well during the session. Maintaining a positive attitude is key to developing as an athlete.

“Excellence therefore is not an act, it is a habit.” -Aristotle

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Yoga Origins: Vera Riley

Where Did it All Begin?

The effects of yoga are as mysterious as its origins. Historians have been unable to pinpoint the exact point yoga came into existence. Depending on how we view yoga, some speculate that yoga has been around far as long as modern man has walked the earth. There are similar looking cave drawings in separate parts of the world that are said to depict yoga poses – but how is this possible when we have no record of each of these civilizations meeting? Are those drawings truly representative of yoga? We do not yet have answers. The first solid evidence that confirm the origins of yoga dates back five thousand years ago to a sacred text in ancient India called the Rig Veda. This text was used by the Brahmans and was a compilation of their rituals, mantras and songs. Among some of their rituals were the some of the earliest beliefs of yoga. The Rig Veda is still very much a part 32

of the Hindu religion today. Aside from the Rig Veda, there are other mentions of yoga five thousand years ago by Lord Krishna in the Bhagavad Gita, a Hindu scripture text. Around three thousand years ago Maharishi Patanjali is said to have profounded yoga by compiling the Yoga Sutras, which are 196 directions on how to practice yoga in our daily lives. Known as the father of yoga, Patanjali is credited with bringing in the idea of enlightenment and defining the eight limbs of yoga. The most popular and well known of the eight limbs are: “asanas” or postures, “pranayama” or breathing, and “dhyana” or meditation. After Patanjali trained masters in this school of yoga, new ideas around yoga began to form and different specializations came into being. Over the years, more and more yoga masters began to leave out the spiritual aspect of yoga,


focusing solely on the physical sequences they believed would help prolong life and rejuvenate the body. These physical sequences are known today as hatha yoga. The father of modern yoga, the creator of vinyasa yoga, is Tirumalai Krishnanacharya. Vinyasa is the combining of breath and movement. Though we might think many forms of yoga contain these two things, other forms of yoga focus on different aspects of the eight limbs of yoga. Originally, yoga was taught to and learned by Hindu people but as yoga began to spread to other parts of the world such as China and Europe, yoga masters began to teach others who showed aptitude and dedication towards yoga. It first took root in the cultures of the Jain and Buddhist religions before a handful of masters ventured to teach to others. Through the Middle Ages and up until the British entered India, yoga was only taught to royals. Yoga slowly started arriving in the western world in the early 1800s and the United States in the late 1800s. Yoga masters began teaching western students in cities such as Chicago, Boston and Long Island in the early 1900s, but it wasn’t until Indra Devi, a Russian student of Krishnanacharya, opened her Hollywood vinyasa yoga studio in 1947 that yoga seriously started taking root. The earliest understandings of yoga were so holistic and varied that it seemed everything was or had yoga. This is why, as time goes on, yoga continues to be molded to our generations understanding and needs. The current popular beliefs and understandings of yoga are only 150 years old; there is a lot that has been lost or brushed

aside during the rest of the five thousand years we have known yoga to exist. Yoga is deeply rooted in the Hindu religion and there is a common phrase “there is no yoga with out Hindu and there is no Hindu without yoga.” But there is a large difference between the Hindu’s philosophical school of yoga and the yoga we practice in our studios today. Yoga has continued to gain popularity through teachers who have developed their own systems and beliefs around yoga. Still, it remains what it always has been: what an individual needs to find harmony in thought, word and movement.

MAKE THIS THE YEAR YOU

own hot!

WWW.OUIPOWERYOGA.COM


Cook B Bacon Braised Collards Ingredients: 2 large bunches collard greens (stems removed, finely chopped)

2 shallots, sliced 2 tsp sea salt ½ pound bacon (nitrate/nitrite free, no sugar) 2 cups broth 1 tbsp balsamic vinegar 3 bay leaves 6 garlic gloves, finely chopped

Directions:

Place a large dutch oven on medium heat, add bacon and cook until crispy. Remove and let excess grease drain on a paper towel, reserve for later. Your bacon may generate a lot of excess fat in the pot, if so drain a little but leave a good amount for cooking the greens. Add garlic and shallots, scraping the bottom of the pot, and cook until fragrant. Add greens and remaining ingredients, along with the chopped bacon, mix well, cover and let cook for about 25 minutes. Remove the led and let cook for another 10 minutes or so if the remaining liquid has not been absorbed. Enjoy!


Book

Maple Pecan

Hasselback Sweet Potatoes Ingredients:

2 medium sweet potatoes 1 tbsp olive oil 2 tbsp melted butter or ghee (may use coconut oil) 1 tsp ground cinnamon ½ tsp ground nutmeg ¼ cup chopped pecans ¼ cup pure maple syrup ½ tsp vanilla extract ½ tsp salt salt and pepper to taste

Directions:

Preheat oven to 425 F. Place a knife through your sweet potato along the length so that when cutting the potato you do not slice all the way through. Every ¼ inch slice until the knife hits the knife in the sweet potato. Brush the sweet potatoes with olive oil and place in a small baking dish, bake for 30-40 minutes. Remove the sweet potatoes from the oven and turn the temperature up to 450 F. In a small mixing bowl, mix the remaining ingredients together thoroughly, pour over the sweet potatoes, and bake for 10 minutes. Remove from oven and let cool, enjoy!

Contributed by

Christina Sciarrillo


YOUR MIND YOUR BODY

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Nichole Barras, BS, CLC, CPT

While we reflect back on 2016, we may desire to be better with certain behaviors in 2017. Whether it be to lose weight, start exercising, start eating better, stop smoking, etc, we all have one thing that we can do better to be our best self yet and that is positive thinking! Your thoughts are like a microphone that dictates to your body. If you plant an apple seed, you will produce an apple tree if it is watered and receiving the appropriate needs to grow. Same goes for the mind, if you plant a thought, a behavior will result. Whether that behavior be positive or negative depends on your thought process. When the mind is weak and negative, the body and behavior will be weak and negative. Daily life plays a huge effect on our mindset and can take our behavior in a downward spiral. For example, if your intentions are to go to the gym to exercise, but you suddenly think about all the “to do’s” you have, and at that moment your thought is, “I’ve got too much to do, I’m not going to the gym.” Then your behavior results in a negative response and usually there is a consequence associated with it. However, if you were to control that thought process and think something like this, “I have too much to do, but I will get to the gym and do at least 30 minutes. Anything is better than nothing!” Your behavior results in a positive response and there are good feelings associated with it. Our best practices in behavior occur when our mind leads our body through a positive mindset. The body does what it is told to do. So, if we can establish a positive mindset, we are more likely to overcome adversity.

TIPS FOR A HEALTHY MIND

▶▶ Choose to turn negative and/or fearful thoughts into positive and peaceful thoughts. I will ▶▶ Exercise to relieve daily stressors. ▶▶ Take a break and breathe. ▶▶ Sit still for a couple of minutes and focus on your needs and desires ▶▶ Eat nutritious foods. According to Webmd, your chances of maintaining a healthy brain can result if you include “smart” foods to your daily regimen. Such as, blueberries, wild salmon, nuts/seeds, avocados, whole grains, beans and pomegranate juice.

So, as you embark on your healthier behaviors this year, remember that having a positive mindset and attitude can help us overcome daily challenges and can help us achieve optimal success.

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Everybody has the capacity to lead and be a guiding force. At the same time, we must always be willing to be a student and understand that we must be susceptible to guidance that can benefit our goals and quality of life. Instead of waiting for our ambitions to come to fruition, we must act upon our motivations and surround ourselves with the type of support that is conducive to the success we desire. A coach can help discover unseen obstacles, place importance on what can take precedent, and create a path that is customized to us at the holistic level. To be coachable, our mind must be open to possible change and probable results. Below are three ways to be coachable along with further benefits of having a coach:

Trust the Process Invest in somebody or a system that you know genuinely cares about your success. Discover a motivator that is willing to build a relationship while also building upon your foundations. When that is found, be sure to be patient with your progress, celebrate little victories along the way, and keep track of how you are succeeding in all areas of your health and wellness.

Hold Yourself Accountable When you have a coach, you must provide them with the proper ammunition needed to construct a protocol that is best suited for both your daily life and your unique abilities. Place pride to the side and give all details that can be beneficial to the understanding of what makes you who you are and why you are doing what you are doing.

Communicate A coach is there to support you, not belittle you. If a mistake occurs, vocalize it, and adjustments can be made accordingly. Also, always keep in mind that to be coached your mindset and efforts need to be understood to maximize all possible results. Remember, your coach’s goal is your goal.

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MOUNTAIN BIKE TRENDS FOR 2017 Chris Baker It looks like the biggest trend in mountain biking for the last year was “Wider is Better,” and it doesn’t seem to be stopping anytime soon. Sure, we still want our bike components to be light, but it looks like many manufacturers and riders are willing to sacrifice weight and speed to have beefier, more inclusive rides.

I’m not Fat, I’m Big Tired… The fat tire trend from the last few years is slowly dying down, but it looks like their influence is about to forever change the mountain biking scene. Many riders love the fatter tires that offer smoother rides, but feel like they lost a bit too much speed in the trade. So manufacturers are now producing tires in “plus sizes,” denoted with the symbol +. Traditional mountain bike tires have an average width of 2.25 inches, while fat bike tires are typically 4 inches wide. The new plus size tires fall right in the middle, with widths between 2.75 and 3 inches. These plus-sized tires have proven to be incredibly popular, despite their relatively new introduction. Virtually every large bike manufacturer now offers 27.5+ and 29+ models. The plussize tires give the smoother ride of a true fat tire but without sacrificing as

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much speed or responsiveness. The plus-size tires aren’t limited to just mountain bike either. Many gravel-grinders and even cyclocross bikes are being outfitted with wider tires to take advantage of the extra cushioning. Most cyclocross bikes roll on tires that are 0.9 inches wide, while the new plus-sized tires can range from 1.1 to 1.2 inches, a considerable difference for a cyclocross bike. One American tire manufacturer, WTB, has even unveiled an unprecedented 1.85 inchwide road tire!

From left to right: 29er, 29+, and fat tire.

All the Gears!

If riders prefer wider tires, why not give them wider components as well? Manufacturers have already started making wider hubs and bottom brackets, which led to more room on the rear cassette for an additional sprocket. This means that 12 gears can now fit onto a rear cassette, meaning riders who run a single chainwheel in the front can have access to 12 gears. And anyone running two or even three chainwheels in the front will have a whopping 24 or even 36 gears! Currently, cassettes with 12 gears do technically exist, but they are only used as tuning accessories. But if the current trend of “wider is better” continues, then the twelfth sprocket can’t be too far behind.


Time for an Adventure!

Another buzzword in mountain biking right now is “adventure.” There’s a growing trend of riders who want to be able to mount up their bike for an entire weekend excursion. And until now, riders had to purchase off-brand saddlebags and bike bags that didn’t necessarily fit their frame perfectly. The big manufacturers have taken notice, and now many of the top brands offer bags custom-fit for their specific models. These bike bags offer plenty of storage space for your gear, and along with a medium-sized backpack, will allow you to carry tons of cargo to your camping destination.

Data for Everything.

Smaller computers are making data acquisition easier than ever in virtually every market on the planet, and cycling is no exception. One manufacturer, Renthal, is creating a GPS telemetry-based system to measure flex in its handlebars. By taking the testing out of the lab and into the real world, they can get more realistic data about how their product withstands the rigor of a real trail. SRAM also recently acquired the company Shockwiz. They now make a little device that attaches to your bikes front stem or rear suspension and transmits information about your suspension to a computer or smartphone-based app, allowing you to make precision adjustments for your next ride. In the last five years, mountain biking has really started to set itself apart from any other cycling sport. We’re using widely different frame ratios, vastly different tire sizes, and components that differ drastically from our fellow roadies. And it looks like 2017 will be bringing even more innovation and advancement to the sport.


JANUARY Race Date

Race Name

Race Type

City

State

1/14/2017 1/14/2017 1/14/2017 1/14/2017

15K; 4M Trail Run 5K Run; Kids Run 13.1M; 10K Run; 5K 5K Run

Huntsville Baton Rouge Chattanooga Knoxville

AL LA TN TN

12K Run

Oak Ridge

TN

1/14/2017

XTERRA Alabama Monte Sano Trail Run Louisiana Marathon - 5K Run Freeze Your Half Off Race Against Racism Tennessee State Parks Running Tour Norris Dam Challenge Bruises & Bandages 5K & 10K

1/14/2017

Chevron Houston 5K

1/14/2017 1/14/2017 1/15/2017 1/15/2017 1/15/2017 1/15/2017 1/15/2017 1/15/2017 1/15/2017 1/21/2017 1/21/2017 1/21/2017 1/21/2017

McAllen Marathon 5K PICC Longest Causeway Run Louisiana Marathon Swamp Stomper 50K/25K Buena Suerte 50M / Quicksilver 30K Chevron Houston Marathon Cocoa Women's Half Marathon McAllen Marathon Texas Half Elkmont Half Marathon Red Shoe Run David's Trail Endurance Run Tennessee State Parks Running Tour Race to the Landing Accc First Step 5K Run/Walk

1/21/2017

Goodwater Loop at Lake Georgetown

1/21/2017 1/21/2017 1/22/2017 1/22/2017

Horseshoe Trail Run Vern's No Frills 5K Larry Fuselier Race 3M Half Marathon Ariel Sharee Backstrom Memorial Scholarship 5K Callaway Gardens Marathon

1/14/2017

1/21/2017

1/28/2017 1/28/2017 1/28/2017 1/28/2017 1/28/2017 1/28/2017 1/28/2017 1/28/2017 1/28/2017 1/29/2017 1/29/2017 1/29/2017

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Run on the Bayou Casino Bridge Run

Overton Park 10K Tennessee State Parks Running Tour Johnsonville Charge Warrior 10 Miler and 5K Big D Climb Hypnotic Donut Dash Big Beach Marathon Memorial Hermann USA FIT Marathon Too Cold To Hold Half Marathon

10K; 5K Trail Run Georgetown 26.2M; 13.1M; 5K Run; Kids Houston Run 5K Run McAllen 10K Run; 3M Walk Port Isabel 26.2M; 13.1M Run Baton Rouge 50K; 25K Run Millington 50M; 30K Trail Run Big Bend 26.2M; 13.1M Run Houston 13.1M Run/Relay; 5K Run San Antonio 26.2M Run/Relay; 13.1M Run McAllen 13.1M; 5M Run Dallas 13.1M Run Elkmont 10M; 5K Run; 1M Fun Run Homewood 50K; 25K; 7K Trail Run Mountain Home

TX TX TX TX LA TN TX TX TX TX TX AL AL AR

6M Run

Bethel Springs

TN

5K Run/Walk 52M Trail Run/Relay; 26.2M Trail Run 50K; 25K; 10K; 5K Trail Run 5K Run 25K; 5K; 1M Run 13.1M Run

San Antonio

TX

Austin

TX

Hitchcock Georgetown Metairie Austin

TX TX LA TX

5K Run

Northport

AL

26.2M; 13.1M; 5K Run

Pine Mountain

GA

10K; 1.6M Run/Walk; 5M Walk 10K Run; 5K Run/Walk 10K Trail Run

Westwego Biloxi Memphis

LA MS TN

5M Run

New Johnsonville

TN

10M; 5K Run Stair Climb 5K Novelty Run 26.2M; 13.1M Run 26.2M; 13.1M; 5K Run 13.1M; 10K; 5K Run

Sevierville Dallas Dallas Gulf Shores Sugar Land Dallas

TN TX TX AL TX TX


FEBRUARY AND BEYOND Race Date

2/4/2017 2/4/2017 2/5/2017 2/11/2017 2/18/2017 2/19/2017 2/24/2017 3/4/2017 3/4/2017 3/4/2017 3/4/2017 3/5/2017 3/11/2017 3/12/2017 3/12/2017

Race Name

Race Type

Cajun Road Runners Al Comeaux 10M 10M Run Red Dirt Ultra 100M; 100K; 50K Trail Run Rock 'n' Roll New Orleans 26.2M; 13.1M; 10K Run Mississippi River Marathon 26.2M; 13.1M; 5K Run Mighty Half and 5K 13.1M; 5K Run Austin Marathon 26.2M; 13.1M Run Rouge-Orleans Ultra Marathon & Relay 126.2M Run/Relay Q50 Races Trails Extravaganza - Day 1 10M; 5M Trail Run Mississippi 50 Trail Run 50M; 50K; 20K Trail Run Run Thru History 10K 10K Run; 5K Race Walk; 1M Fun Run Gusher Marathon 26.2M; 13.1M; 5K Run Q50 Races Trails Extravaganza - Day 2 50M; 26.2M; 13.1M Trail Run Hammond Rotary 5K & 10K 10K; 5K Run; Kids Run Birthday Run - Lafayette 5K Novelty Run Zydeco Marathon 26.2M; 13.1M Run

City

State

Lafayette Natchitoches New Orleans Greenville Oxford Austin Baton Rouge Franklinton Laurel Vicksburg Beaumont Franklinton Hammond Lafayette Lafayette

LA LA LA MS MS TX LA LA MS MS TX LA LA LA LA

3/18/2017

Rock 'n' Roll Dallas 5K

5K Run/Walk

Dallas

TX

3/19/2017 3/19/2017 3/25/2017 3/25/2017 4/1/2017 4/2/2017 4/2/2017 4/8/2017 4/10/2017 4/12/2017 4/15/2017

Shamrockin' Run - New Orleans Rock 'n' Roll Dallas Half Marathon Al Briede Gold Cup Race Chicot Challenge Q50 Races Sunset Gulf Half Marathon Altis Marathon Big D Texas Marathon Fat Boy 5K Riverboat Marathon Series Day 1 Riverboat Marathon Series Day 3 Battle of Baton Rouge OCR

8K Run 13.1M Run 3M; 1M Run 100M Relay 13.1M; 6.5M Run 26.2M; 13.1M Trail Run 26.2M; 13.1M Run 5K Run; 1M Run/Walk; Kids Run 26.2M; 13.1M Run 26.2M; 13.1M Run 3M; 1M Obstacle Run

New Orleans Dallas New Orleans Ville Platte Grand Isle Houston Dallas Baton Rouge Winnsboro Hollandale Baton Rouge

LA TX LA LA LA MS TX LA LA MS LA

4/15/2017 4/15/2017 4/22/2017 4/29/2017 4/29/2017 4/29/2017 5/6/2017 5/6/2017 5/6/2017 5/26/2017

Crescent City Classic Resurrection Run Inglewood Classic 5K/Walk Courir du Festival 5K Zydeco Triathlon Rabbit Run 5K for St. Jude Beast For A Day Great Huey P. Long Bridge Run Magnolia Meltdown Greek Festival Run

10K Run/Walk 5K Run/Walk; 1M Fun Run 5K/Walk 5K Run Triathlon 5K Run/Walk; Fun Run 12H; 6H Run 5K Run 13.1M; 10K Run; 5K Walk; Kids Run 5K; 1M Run

New Orleans Summit Alexandria Lafayette Eunice Star St. Francisville Harahan Ridgeland New Orleans

LA MS LA LA LA MS LA LA MS LA

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